Thank you to my kind, generous, intuitive and most creative friend @the.branding.book for her magic touch on my brand refresh.
Fresh face, same soul - the website is up, open and feeling just right āØ
Hydration in winter can feel tricky. When the temperature drops, reliable methods like guzzling 3L of water, or munching on water rich fruit and veg, arenāt exactly enticing. Throw in extra layers of clothes, cold dry air, indoor heating, and parched skin or thirst are the very last signs that dehydration has set in.
So what to do? Adapt to the season and keep things cosy ā¤ļøāš„
ā¢ Donāt skip your morning water, instead opt for warm filtered water instead. Bonus points if you add a pinch of Celtic or Himalayan salt for added electrolytes.
ā¢ Dust off the thermos, insulated water bottle or keep cup and keep the herbal teas on high rotation. Rich in minerals, herbal teas are like a warm hydrating hug. Any uncaffeinated herbal tea will do. My faves: rooibos, chamomile, or ginger.
ā¢ Itās broth and soup season, wooo! And what a way to hydrate. There is nothing more grounding than soup or broth, and can be had any time of the day.
ā¢ Ideally weāre still aiming for 3L of water daily, however all the above adds to your total, so get creative and keep it fun. If like me you carry an emotional support water bottle, I highly recommend an insulated one to fill with warm water. Itās much much more enjoyable sipping on ānaked teaā than the shock mouthful of cold water.
Tip: if youāre a lover of smoothies or you enjoy snacking on fruit and vegetables even in the depths of winter, a ginger tea beforehand will warm your digestive fire, optimise the nutritional benefits of those foods and minimise digestive discomfort ā¤ļøāš„
When it comes to gut health one of the most common ailments I hear about is bloating and sluggish digestion. Whilst thereās many factors that could trigger these symptoms, for most people* itās less about the food intolerance or alleged parasite, and more to do with the food practices.
In a nutshell, itās not always about what you eat but how you eat.
Eating should be a practice in mindfulness, in slowing down. Life is busy, however sitting down for a meal is an excellent way to create a pause in your day where you can self regulate and regroup.
How?
1. Before your meal take three deep breaths. Notice after, do you have saliva on the back of your tongue? If not, continue with some more deep breathing. Saliva is a sign youāre in a relaxed state and ready to eat. Deep breathing is the simplest way to regulate your nervous system.
2. Chew well and eat slowly. Remember your stomach doesnāt have teeth. Digestion begins in the mouth. After every mouthful put down your utensils and really taste your food.
3. Listen to music, chat with a friend, or choose silence whilst eating. Avoid screens and definitely donāt try and multitask. Give yourself the space to fuel and nourish without the distractions.
*Health is unique and looks different for everyone. I encourage everyone to eat with intention however if youāre symptoms persist or you feel you would benefit from some guidance and support, Iām youāre gal and optimised gut health is my love language. Letās chat xx
Food is colour, care, joy, meditative, surprising. It can also be complex, tricky, uncomfortable, and unpredictable.
Food isnāt another thing to check off your list. If your relationship with food is complicated, or even just a bit weird, Iād love to help. Reach out, letās chat.
Image 1 āThe Empty Plateā Irving Penn
Food is only part of the story when it comes to wellbeing. Itās a big part, but itās not absolute. How you spend your day, who you interact with, the stories you tell yourself, these are all factors that affect long term health outcomes, as does, sleep, movement and self regulation.
To feel better itās never just one thing and that can feel confusing, but it neednāt be. Reach out, Iām here to help.
āIn theory, consistency is about being disciplined, determined, and unwavering. In practice, consistency is about being adaptable. Donāt have much time? Scale it down. Donāt have much energy? Do the easy version. Find different ways to show up depending on your circumstances. Let your habits change to meet the demands of the day. Adaptability is the way of consistency.ā James Clear
A gentle reminder that showing up and doing the thing is more important than how well you execute that thing. And that consistency to self is a form of self nourishment. Go slow, be gentle, but be consistent.
In true Hello Slow Down form, the slowest of launches. My website in its fledgling stages is now live. Thanks to some very clever and patient pals, weāve been tinkering away for some time to create a space that honours the Hello Slow Down ethos. A space that guides you to slow down, recalibrate and take back control of your health. šŖ One on one appointments are still available for the end of the year (itās definitely not too late to feel better and optimise your vitality) and lots of new and exciting offerings available in early 2023 āØ šŖ Link in bio > to book or for more info
Swimming in the ocean stimulates mitochondrial biogenesis and function.
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Huh?
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Mitochondria are the powerhouses of our cells, the energy packs that allow our cells to function. One way to increase these guys and improve their function is jump in the big salty blue.
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I mean I didnāt need another reason, but sure!
You know itās a going to be a great day when you remember to take all your supplements!
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Food is medicine obvs. Itās my jam, itās what Iām here for, itās my bread and butterā¦ but sometimes we all need a little helpā¦ even nutritionists. And I am notoriously flakey when it comes to taking supplements, so I get it you guys are too.
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But friends, sometimes taking quality, personalised* supplements consistently can make the world of difference to your whole well being - to your mood, your energy, your spirit! And after a few consistent days of supplementation I am already feeling the beneficial effects. Thank flip for that, cos 2021 has been a challenging one!
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*Remember, thereās no one size fits all treatment for anyone, weāre all unique š hooray for that! So if youāre needing a little helping hand during this time reach out to a qualified natural health practitioner who can provide you with a holistic approach.
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Image @dallasclayton
