Having trouble sleeping?

The clocks have gone forward meaning an hour has been lost, but has this been more problematic for you?
Do you have trouble getting to sleep? Do you cherish every hour you get in the land of nod?

Why not look through these tips to see if your nights rest can be improved?

1. Stick to a sleep schedule

Go to bed and get up at the same time every day, even on weekends, holidays and days off. Being consistent reinforces your body's sleep-wake cycle and helps promote better sleep at night. There's a caveat, though. If you don't fall asleep within about 15 minutes, get up and do something relaxing. Go back to bed when you're tired. If you agonize over falling asleep, you might find it even tougher to nod off.

2. Pay attention to what you eat and drink

Don't go to bed either hungry or stuffed. Your discomfort might keep you up. Also limit how much you drink before bed, to prevent disruptive middle-of-the-night trips to the toilet.
Nicotine, caffeine and alcohol deserve caution, too. The stimulating effects of nicotine and caffeine take hours to wear off and can wreak havoc on quality sleep. And even though alcohol might make you feel sleepy at first, it can disrupt sleep later in the night.

3. Create a bedtime ritual

Do the same things each night to tell your body it's time to wind down. This might include taking a warm bath or shower, reading a book, or listening to soothing music — preferably with the lights dimmed. Relaxing activities can promote better sleep by easing the transition between wakefulness and drowsiness.
Be wary of using the TV or other electronic devices as part of your bedtime ritual. Some research suggests that screen time or other media use before bedtime interferes with sleep.

4. Get comfortable

Create a room that's ideal for sleeping. Often, this means cool, dark and quiet. Consider using room-darkening shades, earplugs, a fan or other devices to create an environment that suits your needs.
Your mattress and pillow can contribute to better sleep, too. Since the features of good bedding are subjective, choose what feels most comfortable to you. If you share your bed, make sure there's enough room for two. If you have children or pets, try to set limits on how often they sleep with you — or insist on separate sleeping quarters.






http://www.mayoclinic.org/healthy-living/adult-health/in-depth/sleep/art-20048379

Fast Easter Workout

Easter Treats!

Easter is almost here so take a look at some tasty inspiration to get creative juices flowing..

Inventive ways of presenting veg makes things more interesting..

Bunny shaped sandwiches are ideal for this time of year

Rice crispie pops from coffee cups and crayons are healthier than the chocolate variety

Healthy or not, treats in cute containers make them more appealing

Pour yoghurt into moulds and freeze to satisfy that ice cream craving

Baby carrots in hummus pots are ideal for snacktime without a sugar overload

Happy Easter!

Road to Health - Motivation

One of the most difficult things about changing your lifestyle can be the motivation to get started.
I'm not talking looking at pictures of toned, gorgeous people in the gym or feeling pressured into it, but realising the benefits of getting healthy for you.

Once you've started making the small healthy changes to your life, it's likely you'll be so pleased with how your body feels as well as looks, you'll be on an upward spiral and be more than willing to continue on the road to health..

Visual stimulus can really be useful when trying to change our attitude to things.

Try putting these images around your home, in your car or in your diary. This way you are reminded of goals on a continuous basis and motivated to strive to achieve the healthy self you are capable of.

Stuck for a Gift Idea this Valentines Day?

February 14th is almost upon us, but fear not if you still don't know what to buy!

Check out these gift ideas below to hopefully provide some inspiration..

   Work out Resistance Bands

The Shredded Chef Cookbook

Organic Body Oil Set

Natural Tibetan Bracelet

Natural Crystal Pendant

(not so healthy, but everything in moderation!) Luxury Valentines Chocolates

Houndstooth Natural Scarf

Happy Valentines!

Cure that Cold! Easy remedies..

Whether your nose is tingling, your throat starting to get sore, colds are almost inevitable at this time of year. Help to stop yours in it's tracks by following some of these simple recipes..

Lemon and Ginger Tea

Take either a fresh lemon, or lemon juice, ginger and honey to sweeten into a mug. Pour over hot water and leave for a few minutes to cool.

Sage can be used as an alternative here as it's claimed it can fight bacteria and soothe throat inflammation. Just pour boiling water over fresh (2 Tbsp) or dried (1 Tbsp) sage.

Homemade Cough Syrup

Mix cider vinegar, honey, cayenne, and ginger into a syrup like consistency

Moxie's Cold Curer

• 1 tablespoon fresh lemon juice, 2 teaspoons honey or light agave syrup (nectar), 1 teaspoon finely grated peeled ginger, 1/4 teaspoon super echinacea extract of cayenne pepper

Ginger Chicken Soup

Flu Fighting Cookies

Influenza Busting Sorbet

http://www.buzzfeed.com/rachelysanders/delicious-diy-cures-for-a-cold-or-flu#.mb1jDpjkb

Fast, No Equipment Workout!

Don't have time to get to the gym?

No fancy fitness equipment at home?

No problem!

Check out this simple, fast workout to get that body into shape for 2015!

Paleo Breakfast Ideas!

Simple recipes that mean you're not held back by your dietary requirements or simply a new food venture for 2015..


Muffins

INGREDIENTS

1. 1 cup almond flour
2. 3 tablespoons coconut flour
3. 1 apple, diced
4. 3 eggs, beaten
5. 2-3 tablespoons honey
6. 1-2 tablespoons cinnamon (depending on how much you like cinnamon)
7. 1/4 cup coconut oil
8. 1/2 teaspoon baking soda

INSTRUCTIONS

1. Heat oven to 350 degrees.
2. Take large mixing bowl and add flours, cinnamon, and baking soda. Mix.
3. Once mixed, add apples, eggs, honey, and coconut oil to mixture and mix well again.
4. Prepare muffin tin with liners and add batter.
5. Place tin in oven and bake for 30 minutes or until done.
6. Enjoy once they cool off or you lose your patience while waiting.

Pancakes

INGREDIENTS

1. 3 bananas
2. 3 eggs
3. Cooking oil of your choice
4. 1/4 cup almond butter
5. Whatever toppings you want

INSTRUCTIONS

1. Place bananas and eggs in bowl and mash until smooth.
2. Add almond butter to mixture and mix again.
3. Heat oil in pan on low and place batter in pan in whatever shape you like.
4. Cook until pancakes are browned to your liking.
5. Add toppings and enjoy!

Smoothie

INGREDIENTS

1. 1/2 cup almond milk
2. 1/2 cup berries (whichever berries you like)
3. Spinach (as much as looks good - typically a couple of small handfuls)
4. 1 banana
5. 1/2 a regular avocado
6. 2 tablespoons honey
7. Ice (a couple of handfuls works well)

INSTRUCTIONS

1. Add all ingredients to blender.
2. Blend until the mixture is of the consistency that you want.
3. Enjoy!

http://ultimatepaleoguide.com/5-paleo-diet-breakfast-recipes/

2015 Healthy Meal Ideas.. Breakfasts

Breakfast is most definitely the most important meal of the day, especially if you've got a long wait until lunch time.

A good mix of different food groups is important in order to keep energy levels high and so you're ready to start the day. A cup of caffeine alone is unlikely to keep you going for long.

Oats with berries and nuts 

Scrambled eggs on toast with salmon

Weetabix with bananas and almonds

Yoghurt with pineapple and chia seeds

Pancakes with raisins and greek yoghurt

If you're in a rush or grabbing lunch on the move, opt for porridge or a fruit and nut bar 

It's also important to stay hydrated and keeping that metabolism high, so rather than a sugary drink, opt for a simple tea or bottled water - it can be flavoured if the sugar content is low!

Check back for lunch time tips..

A Healthier, Fitter and Happier 2015!

It's 2015 and you're probably feeling settled into what January has brought with it...
However, are you finding it tricky to keep up with a strict new diet regime?
Are you struggling to keep your weight in check but are desperate to get fit this year?

Don't stress. Becoming a healthier person doesn't mean you have to rush or feel guilty.
It just means you have to think differently about your body and how you treat it.

Food is Fuel
Yep, it definitely is. It's what we need to survive, gain nutrients from and ultimately allow to us to go about our daily lives. As long as you start seeing food as energy which fuels you, it changes howyou view the things which you are putting into your body.
A lazy day at home? Less fuel needed.
Rushing around the shops? Top ups needed throughout the day.

What you eat depends on how much you're going to burn off and therefore how much fuel is required.

Keep checking back for updates on how to make this your healthiest year so far!