breeze in the air. This month has seen a dedicated group of health lovers put it all on the line and detox in time for spring. Their diet was changed, exercise introduced and the health and wellness
journey was under way. They all passed with flying colours and not only have they made some new habits but they feel much better for it. I am always inspired by people who make
a decision to change their world and commit to it with passion. Great work guys and keep up the positive lifestyle changes. The wonderful thing about spring is that
it always has us thinking about starting a fresh. New foods for the season, new clothes and of course out with the old in the good ol spring clean. So the question this spring is “are you ready for the change”- How do we manage change to ensure that we keep on top of it? One of the articles this month will give you 7 simple steps to help you through your ‘spring’ change.
No matter how big or little your change is, they all start with a small step forward. Don’t forget to be
the change you want to see in the world.
We also look at meditation and the health benefits this wonderful therapy can offer you and your environment. It is something that we can all benefit from and it is very easy to
include in our daily lives. Deep abdominal breathing in through the nose is the best exercise any of us can do and it’s FREE!!!
We have some very interesting facts which will definitely get you thinking.We have all the regulars to keep you on your toes too, a joke to make you smile, a recipe packed with nutrition to warm you
and quote to make you think.
To ensure that you don't miss out you can either follow me on twitter at https://twitter.com/#!/EnrichHealthor www.facebook.com/EnrichHealthAndNutrition
Just like the Enrich Nutrition page and you won't miss any of the exciting updates :-) Just click on the links above and you will go straight there.So it's time to make a ginger tea ( my fav of the
moment) sit down, put your feet up and enjoy a read.
In Health & Happiness
Staying on Track… How to get a gold medal performance in your
There is a saying, “if you are tired of starting over, then don’t stop”. This is especially true when it comes to your diet. Health and fitness aren’t a destination they are a lifetime and with this
in mind how do you keep up the good fight forever? Especially if you aren’t blessed with that inner devoted motivation? The key as with everything is moderation, not too little nor too much as Hippocrates suggested.
Here a few quick tricks to help you keep your wellness journey alive and kicking:
Eat for both health and taste:
Decrease the amount of refined sugar and carbohydrates in your diet
Decrease the amount of sugar you eat
If its white, think bleached and know that it has no nutritional value to you
NO white flour products
Decrease your salt intake- remember what we talked about in last weeks newsletter
Decrease the Bad fats (saturated& trans) and increase the good fats (omega 3)
Increase your Protein- it helps repair the body and fill you up
Increase your fibre - important for bowel health and filling you up
Increase your water-
Be persistent- don’t allow excuses to become the excepted- always do what is best
for your health
Don’t buy the tempting treats- if its not in the fridge or cupboard you can’t eat it.
Say NO to any fad diet that promises you the world in 7 days
Allow yourself a treat every now and then- 1 biscuit, not the packet – remember moderation is
Get Moving- Exercise is vital to health wellbeing and weightloss. Plan your exercise like you would your working week. Put it in your diary and make it happen- No excuses its good for mind
body and soul.
5 INTERESTING FACTS YOU MIGHT NOT KNOW
1. Sex burns about 360 calories per hour.
2. When you take a step, you are using up to 200 muscles
3. Staying awake for 17 hours is the same for your body as drinking 2
glasses of wine.
4. Redheads require up to 20% more anesthesia to be knocked out-
that’s because we are so ALERT and on to it!
5. Obsessive nose picking is called Rhinotillexomania
Is it time for change? How do you manage it?
Do we really manage change or do we deal with the chaotic, messy turbulent nature that is change? Do we manage it or do we just get through it the best way we can???
Here are a few ways that you can make your next change a little less chaotic and a little more
1. Have a clear sense of purpose- what exactly are you wanting do to?. What is your goal?
2. If your world starts to look chaotic….relax…it is!! Just go with it and keep your focus
3. If the change is inevitable then just dive in. You can’t change anything from the sideline of the game, you have to be in the game to make a difference
4. There are no rules in dealing with change. Change, by definition, calls for a configured response, not a strict adherence to a preset plan or routine
5. Be flexible and set flexible goals. You must have the ability to drop what you are doing and end to something more important. If you know this may happen you are less likely to increase your
stress. Work with it not against it.
6. Treat everything as a temporary measure or situation- Don’t set anything in stone until the last minute when it has been confirmed…even then it could change, or you could change.
7. Remember the task of change management is to bring order to a messy
situation, not pretend that it’s already well organised and disciplined
Thai Beef Salad- serves 4
Prep time-25 minutes- Cooking time- 10 minutes
¼ cup fish sauce
¼ lime juice
500 grams rump beef
3 Lebanese cucumbers (390 grams) seeded, sliced thinly
4 small red thai chilli, sliced thinly
250 grams cherry tomatoes, halved
¼ cup firmly packed fresh Vietnamese mint leaves
½ cup firmly packed fresh coriander leaves
½ cup firmly packed fresh Thai basil leaves
½ tbs grated palm sugar
2 tsp soy sauce
1 clove garlic, crushed
Combine 2 tbs of the fish sauce and 1tbs of the juice in medium bowl, add beef, toss beef to coat in marinade. Cover, refrigerate for 3 hours or overnight
Drain beef; discard marinade. Cook beef on heated oiled grill plate (or grill or BBQ) until cooked as
desired. Cover, beef, stand for 5 minutes, slice beef thinly.
Meanwhile, combine cucumber, chilli, onion, tomato and herbs in large bowl
Place sugar, soy sauce, garlic, remaining fish sauce and remaining juice in screw top jar; shake well. Add beef and dressing to the salad; toss gently to combine
Fat: 8.7 grams (3.8 grams saturated fat)
986 kJ (236 calories)
8.2 grams carbohydrates
30.6 grams protein
3.4 grams fibre
Deep in Meditation
At some stage we have all been told that we should try meditation because it’s good for you…”Meh”…I hear you say,” I couldn’t possibly stay still for that long”!!!- Well guess what we all should have a red hot should go!! Meditations benefits go far beyond the realms of
reducing stress and stretch long into our wellness journey providing us with
opportunities to improve our mind, body, behavior and our environment….Yes, our
environment. The dictionary definition of meditation states;“Meditation is a practice of concentrated focus upon a sound, object, visualization, the breath, movement, or attention itself in order to
increase awareness of the present moment, reduce stress, promote relaxation, and
enhance personal and spiritual growth.”
Here is how it works.
Lower blood pressure
Reduced medical care
Change in breathing
Thanks Everyone and Happy Spring!!!
Decreased drug abuse
Increased self concept
Decreased violent fatalities
Improved quality of life