3 Healthy Habits To Transform Your Health

 

I’m not kidding - there’s three healthy habits that form the foundation of good health. These three habits can honestly transform your health.

Now, you know me - I’m all about creating healthy habits that are simple, doable and sustainable. I don’t do extreme diets, fads or wellness fluff.

And as a Mum to five young children, you know I’m only sharing info, tips and tricks that works for my clients in clinic and in my own home!

Water

  • Water - we need water for cellular health, absorption, digestion and elimination. Even if you’re doing all the ‘right’ things but you’re not drinking enough good quality water, your body can struggle to absorb nutrients and eliminate wastes. I’ve written about the importance of drinking good quality filtered water here and here

    • So how much water do YOU need to drink?

      Here’s a personalised formula that I often use - Grab a calculator for this one.

      33 x your weight in kilos = daily recommended intake of mL for basic metabolic function, plus you’d want to add on an additional 500mls per hour of exercise!

      For example a 60 kg women would need 1.9L of water per day (33 x 60).

Vegetables

  • Eating 5-6 serves of veggies a day, every day is crucial. Veggies are jam-packed with fibre (for healthy hormones, cholesterol and gut health), nutrients and antioxidants.

    • One serve of veggies = 1/2 cup raw salad/veg or 1 cup of cooked raw salad/veg

    • Research suggests only 7.5% of Aussies hit the recommended serve of 5 veg a day

    • Start small and try to have 2 serves of veg at brekkie, 2 at lunch and 2 at dinner.

Protein

  • Protein is a key macronutrient that is often not consumed in appropriate quantities or quality. You need protein at EVERY meal for cellular health, sustained energy, hormone production, muscle mass, for thyroid function (your thyroid is in charge of metabolism and energy), mood regulation and sleep.

  • Eating high quality protein at every meal is key.

  • Most women need at least 1-1.2 grams of protein per kilo of body weight, each day.

    • This means a women that weighs 60 kg needs at least 20-25 grams of protein at each main meal (X 3)

So, here’s some protein and veggie-rich meal ideas and recipes to get you started!

Breakfast

  • Chocolate chia seed pudding

  • Thermomix porridge (add in additional protein: collagen powder, hemp seeds, sunflower seeds, chia seeds, etc.)

  • Granola

  • Chocolate snickers smoothie recipe - must be made in a blender/thermomix

Lunch/Dinner

  • Creamy chicken and brown rice soup - original and thermomix recipes

  • Garlic prawns - thermomix via cookidoo recipe

  • Coconut lemon chicken soup - original and thermomix recipes

  • A home-made curry - thermomix recipe

  • Butter chicken thermomix recipe

For more wholefood thermomix inspired recipes, visit Jo Whitton here

Enjoy!

 
Olivia McFadyen