100 small ways // I forgot to post any of these graphics for a while, damn I've gone and messed up my insta grid layout 🙈.....oh well, life's too short to worry about such things.
I had this one ready to go and then a comment on yesterday's post reminded me to share my love of
🍏sliced granny smith apple
+ 🥜🌰smeared with peanut (or any nut) butter
= a really good post-workout / mid-afternoon energy boost AND the combo of sharp, sweet apple and crunchy nuts blasts any sneaky sugar cravings that might have reared their ugly little heads😈

#gloriouswellness #befreakingglorious #thehealthcoachtohighflyers #100waystogloriouswellness

Eat organic everything? In an ideal world yes, we would. But in the real world it's not possible for most of us. So how to prioritise what's worth buying organic?

During my @nutritionschool studies we learnt about the Clean 13 and Dirty Dozen compiled each year by @EnvironmentalWorkingGroup.

Meaning? Fruits + veggies on the Clean 13 list have the lowest pesticide residue. Those on the Dirty Dozen list have the highest. So when choosing what to buy, spend your £ $ on those on the Dirty Dozen list first: 🍓🍏🍐🌶🥔🍇 strawberries

And if you eat them, choosing organic meat, fish and dairy makes sense too.

#dirtydozen #ewg #organicfood

Calgary // you're cool, we loved hanging out. And standing on that glass-floored observation deck. Trying not to look down 🙈

#gloriouswellness #befreakingglorious #thehealthcoachtohighflyers #calgary

Dairy makes my skin misbehave. Especially cow's milk and I get asked 'so how do you get enough calcium?' Easy. I get calcium from plant sources like:
🍀sesame seeds - I add them to porridge and granola and salads
🍀tahini i.e. another name for sesame seed paste - often used in hummus (yum!!)
🍀dark green veg like kale, rocket, cabbage, spring greens and broccoli
🍀red kidney beans

#gloriouswellness #befreakingglorious #thehealthcoachtohighflyers
#begloriousstaywell #100waystogloriouswellness

It sure does. A few minutes a day before you shower makes a big difference. Start at the soles of your feet and move up your body, brushing towards your heart. It's a natural detoxifier and exfoliator.
#gloriouswellness #befreakingglorious

💋 Lovely lips // Since I switched to more simple, natural skincare, I've been applying the same logic to lips. The skin on our lips doesn't produce sebum and is more absorptive than other parts of our body: meaning what you put ON your lips matters. I found that using products made with mineral oil or petrolatum made my lips drier over time, especially the medicated ones I used to slather on. I've switched to products made with with natural oils like shea, beeswax and lanolin. A few of my favourites are:
💋For glossy lips: @lanolips
💋For smooth lips: @burtsbeesuk
💋For colour: @absolution_cosmetics

Do you have any natural lip favourites? .

#gloriouswellness #befreakingglorious #glowingskin

Strip it back // I'm a massive fan of paring back everything to the absolute essentials..... skincare included. I don't believe our skin needs loads of lotions and potions and thrives when we keep it simple. After sorting out my acne and eczema, my current skincare go-tos are:
♡ cleansing with jojoba oil and a muslin cloth
♡ moisturising then applying a natural sunblock during the day. I use @greenpeopleuk
♡ a facial massage oil at night
♡ a gentle exfoliation with @renskincare AHA toner a few times a week

Simple. Quick. Skin loves it. What are your simple skincare secrets?

#glowingskin #skinfood #gloriousglow #gettheglow #acnenomore #keepitsimple

7 a day // yep I know it used to be 5 a day....the guideline is now 7 portions of veg + fruit each day to help us stay healthy.

And we're talking more veg than fruit. 5 veg and a couple of portions of fruit a day is a good thing. It's what I aim for and what I advise my clients. And variety is the spice of life here too. Mix it up as much as possible to get maximum nutrients🌽🥕🌶🍏 .

#eatmoreveg #befreakingglorious #100waystogloriouswellness #gloriouswellness

A word on dried fruit // Yes it's fruit, it's natural and a few pieces of fresh fruit a day is a very good thing.

However dried fruit (as the name suggests....) has had all the water removed from it and what's left is the fruit in its most concentrated form....and that means a pretty intense sugar hit too. Go for the fresh version is what I tell my clients.
If you do veer into dried fruit territory now and again, have just a few (dates, figs, apricots...) and balance them out with a couple of nuts like almonds or walnuts.

#freshisbest #gloriouswellness #befreakingglorious #thehealthcoachtohighflyers

Just Move // I sit on my butt way more than is good for it or me. Commute + desk is not a great daily combo for #gloriouswellness. So I have to make a conscious effort to move. Our energy, brain power and sleep is sooooo much better when we move daily.

Some of the ways I get in a daily dose of movement are:

1. stairs never the lift
2. when I'm on conference calls, I wander around inside (or outside, weather permitting) with my earphones in. Walkin' and talkin'.
3. I schedule in 2 early morning training sessions each week with @happyyouhappybody. Being accountable to someone else makes me 100x more likely to get out of bed to exercise.
4. A quick 20-30 HIIT workout with any of @thebodycoach YouTube videos. I pick one, put on some loud music and follow Joe's moves.
5. An evening yoga class. Sitting a lot tightens up our lower back, hip flexors and glutes. Having a good stretch helps massively.

How do you keep active?

#movemore #befreakingglorious #thehealthcoachtohighflyers #begloriousstaywell #100waystogloriouswellness

Liquid sugar // I used to drink a glass of OJ each morning. Back when I didn't know that it contains about 10g of sugar per 100ml. Which is almost the same as in Coca-Cola. Yes OJ has vitamin C in it, but it's still a big shot of sugar into our bloodstream. And if it's followed by sweet breakfast cereal or pastries then we're over the NHS guidelines of 5 teaspoons max of sugar per day before we've even left the house. I just don't bother with fruit juices any more. Or sugary soft drinks.

#gloriouswellness #befreakingglorious #thehealthcoachtohighflyers

Yup // sugar + glowing skin are not soul mates. I wrote a blog post about it on gloriouswellness.com. The link's up top in my bio 👆
Sugar creates inflammation in the body (and skin) and contributes to a process called glycation which makes skin cells stiffen. Want glowing skin? One thing you can do is scale right back on the sweet stuff.

#gloriouswellness #befreakingglorious #gloriousglow

Good fats // Olive oil, avocados, nuts, seeds and oily fish like mackerel and sardines make me think of all things Mediterranean - a way of eating that's full of mono-unsaturated fats and omega-3s to help keep our hearts healthy. I also notice my skin, hair and nails get a boost when I include these fats in small amounts each day. Low fat just ain't the thing anymore. We need fats to help us absorb vitamins A, D and E.

#realworldwellness #moderationnotdeprivation #gloriouswellness #befreakingglorious

Nope they don't // Unless you eat bucketloads of them. I got asked this question recently when I gave a talk on how to eat for amazing energy. They're full of good monounsaturated fats, fibre, plus vitamins C, E and K. They can help keep skin healthy. I eat a couple of them a week. Usually on toast of course 🥑✌
#gloriouswellness #befreakingglorious #thehealthcoachtohighflyers #begloriousstaywell #100waystogloriouswellness

The cutest coffee truck I ever did see // may your Sunday morning be filled with blue skies and good coffee
📷 via @jackedupcoffeeto @unsplash

#gloriouswellness #befreakingglorious

Greeeeeen // Been asked a lot recently 'should I detox?'. I'm not a big detox fan 'cos our body detoxes pretty well by itself. However giving it a helping hand by eating a varied diet with lots of colour and crunch is always a good idea. Starting by increasing your greens is an easy way to get going. Add something green at lunch and again at dinner and you'll be taking steps in the right direction.

#gloriouswellness #befreakingglorious #100waystogloriouswellness

Peas please // Get something green in at lunch and dinner to help get your #gloriouswellness on. I want to fly the flag for the humble frozen pea. They're oft overlooked for their trendier kale counterpart.

Cheerleading for peas....
They're a good source of:
Vitamins K, C, B1
Manganese, copper and folate

They're cheap and delicious.
Go peas.

#befreakingglorious #begloriousstaywell #100waystogloriouswellness #greenpeas

All hail veg // One thing I talk about in this month's YouTube vid and in my newsletter All Things Glorious is how I absolutely do not do the whole January detox thing. But I do love the notion of a reboot.

One way to get things feeling more glorious is to eat more veg. 5-7 veg a day is the bomb but if that feels too tricky then start by getting something green in at lunch and then at dinner. Then add another colour or two.

My newsletter goes out later today so there's still time to sign up to get All Things Glorious in your inbox if you want more reboot recommendations. Link in bio ☝️ .

#befreakingglorious .

#thehealthcoachtohighflyers #begloriousstaywell #100waystogloriouswellness

Mango + Pro-Bio // I posted earlier about eating 1 or 2 pieces of fresh fruit a day. I don't usually eat mango in the UK as it's just not worth the ££ and the airmiles 'cos it's usually disappointingly unripe. Here in Oz they're in season in the peak of summer and super cheap.
One of my breakfast faves is ripe mango + coconut yogurt. I've just discovered this @borncultured one. I love it 'cos it's unsweetened and has a lovely sharp tang - most coconut yogurts taste too sweet to me. I'm a fan of eating gut-friendly probiotics each day and coconut yogurt is a good way to start.
If your guts are ok with dairy, then a full-fat, unsweetened live yogurt works well too.
#gloriouswellness #befreakingglorious #thehealthcoachtohighflyers

100 Ways No. 8 // I'm a fruit fan. One or two pieces a day is a very good thing. Packed full of vitamins and fibre, fresh fruit is damn fine.

However I'm not such a fan of fruit juice. Once the fibre's been removed (and for most of us, we need MORE fibre in our diet) fruit juice can lead to a blood-sugar spike. I recommend to all my clients that they eat the whole fruit.
I often get asked 'are smoothies ok?'....I say yes as they still contain fibre even though it's been whizzed up. That said, I make my smoothies with greens like cucumber, spinach, parsley, avocado and just a small amount of fruit for sweetness e.g. half a pear, apple or banana.

If you have any fave green smoothie combos, I'd love to hear 💚

#gloriouswellness #befreakingglorious #thehealthcoachtohighflyers

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