Welcome to the health, wellness & behaviour change group

My HWBC Club provides a supportive and encouraging environment for individuals looking to achieve their weight management goals. Our gatherings focus on health and wellness discussions, recipe ideas, and guidance to help you stay on track with your journey to a healthier lifestyle.

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Contact me today & join the next session

Thursdays 11am-12pm at St Eds Church, Tadcaster Rd, Dringhouses, YO24 1QG.

Love your gut

Promoting good gut health is a constructive step toward overall well-being. It is constructive to maintain a healthy balance of gut bacteria through the consumption of probiotic-rich foods such as kefir, kimchi, live dairy, kombucha, miso, aged cheese, and sauerkraut. Additionally, allowing your gut a period of rest is beneficial for its recovery and function. Consider aiming to give your gut at least 8-12 hours of rest each day to support its overall health and function. You can achieve this by considering having an early dinner, skipping breakfast, and having brunch, followed by a light snack in the late afternoon.

choose plants

Remember to strive for an 80% plant-based diet, as variety is key. Aim to include 30 or more plant-based foods in your weekly meals. Plant foods, fruits, vegetables, legumes, nuts, seeds, herbs, spices, quinoa, barley, and grains are all part of this diverse range. Opt for fresh produce to retain essential vitamins and minerals, and consider reducing cooking times, blanching instead of boiling, and incorporating raw options where possible. The fresher your choices, the more satisfied you'll feel, helping to manage your appetite and reduce hunger pangs.

environment

It's important to consider how our environment can impact our health and wellness. Are we surrounded by healthy habits or constantly tempted by unhealthy options? Can we make changes to our environment and do things differently? For example, is it too easy to order fast food from apps like Uber Eats? It's crucial to plan ahead and avoid getting "hangry," which can lead to making poor decisions due to our surroundings, depleted energy levels mean grab and go, or for some a drop in glucose levels. One way to manage this is to make a list of what we can control and what we can't, and then plan how to adjust our lifestyle to create the healthier life we desire.

H2O

Drinking water is essential for maintaining good health because it keeps the body hydrated, helps with digestion, regulates body temperature, and supports overall well-being. Carrying a water bottle with you throughout the day is a convenient way to ensure you stay hydrated. Herbal teas are another great option for staying hydrated while also enjoying different flavors and potential health benefits. Keeping a water bottle on display as a visual reminder to drink can be helpful, and adding fresh fruits, cucumber, ice, or herbs to your water can make it more enjoyable and appealing.

What to eat???? Beat the PM Snooze.........

Healthy and natural foods that can help boost your energy levels include:

Fruits: Bananas, apples, and berries are rich in natural sugars and fiber, providing a steady release of energy. Nuts and seeds: Almonds, walnuts, and chia seeds are packed with healthy fats, protein, and fiber, providing sustained energy.

Whole grains: Foods like oatmeal, quinoa, and brown rice are rich in complex carbohydrates, which offer a steady supply of energy.

Lean proteins: Chicken, turkey, and tofu provide amino acids that help maintain steady energy levels.

Leafy greens: Spinach, kale, and other leafy greens are rich in iron, which helps transport oxygen to cells for improved energy.

To increase energy levels, focus on incorporating these foods into your diet while avoiding or minimising foods high in added sugars and refined carbohydrates. Additionally, staying hydrated and managing stress levels can also contribute to sustained energy throughout the day. Foods to avoid that may lead to tiredness include:

Foods high in added sugars: Sugary snacks and beverages can cause energy crashes. Refined carbohydrates: White bread, pastries, and other refined grains can lead to spikes and crashes in blood sugar levels. Heavy, greasy meals: Large, high-fat meals can make you feel sluggish as your body works to digest the food. Excessive caffeine: While small amounts can provide a temporary energy boost, excessive caffeine can lead to energy crashes later on. Alcohol: While it may initially relax you, alcohol can disrupt your sleep, leading to fatigue the next day.

By focusing on a balanced diet and making healthy food choices, you can maintain steady energy levels throughout the day.

Boozin......

It's important to be mindful of the impact of alcohol on your health. Limiting alcohol intake, choosing lower alcohol options, staying hydrated with water, and setting alcohol-free days are all great strategies. Quitting or taking a break from alcohol can also have significant benefits, such as gaining more time for other activities. It's all about finding a balance that works for you.

Fibre

Foods that are high in fiber include fruits, vegetables, whole grains, legumes, and nuts. Fiber refers to the indigestible part of plant foods that helps to keep our digestive system healthy. It is important for a healthy diet because it aids in digestion, helps prevent constipation, and may reduce the risk of certain diseases such as heart disease and diabetes.

Sleep & Mental Health

Remember these statistics and self-care tips to prioritise your mental and physical well-being: - 1 in 3 people struggle with insomnia - 1 in 4 people experience mental health issues.

To promote better sleep and overall health, make these non-negotiable lifestyle changes: Wind down before bed with a warm bath, reading, or listening to soothing music. Incorporate regular exercise into your routine, but avoid vigorous workouts close to bedtime. Limit evening caffeine intake and avoid heavy meals and alcohol late at night. Establish consistent sleep and wake times. Create a dark and quiet sleep environment, steering clear of TV in the bedroom. Reduce screen time before bed and put your phone away Additionally, prioritise quality time with loved ones by: Scheduling regular family meals. Arranging outings with friends - Engaging in screen-free activities with children, friends, or family. Making time for lunch with a colleague. Visiting or supporting a friend or family member in need. Utilising technology to stay connected with distant loved ones through video chat apps like Skype and FaceTime

Omega 3

Omega-3 fatty acids are crucial for maintaining overall health. They are known to provide numerous benefits, including reducing inflammation, lowering the risk of chronic diseases such as heart disease, and promoting brain health. Some of the best food sources of Omega-3s include fatty fish like salmon, mackerel, sardines, and trout, as well as flaxseeds, chia seeds, and walnuts. Integrating these foods into your diet can help ensure you're getting an adequate intake of Omega-3 fatty acids.

Motivate Me

To boost motivation, remember this equation: Behaviors = Motivation + Ability + Prompt. Embrace your uniqueness and tackle tasks in a manner that suits you best.

Motivate yourself in your own way and avoid copying others, as their methods may not be effective for you. Stay grounded and don't believe everything you see on social media.