One Step A Week

12/06/2023

If you would like to introduce healthier habits into your lifestyle, but not sure where to start, take a look at my free programme - One Step A Week - this will give you a suggested change for each week.

This week's step is perfect for this weather - it is about getting out into nature.

There are so many benefits to getting outside:
- good for your wellbeing and mental health
- it can help to improve your self-esteem and reduce anxiety
- daily exercise helps to increase your energy levels, to relieve stress and support your immune system
- will help you to get vitamin D, which is made in the skin from cholesterol with the UVB rays in sun exposure. Vitamin D has lots of important roles in the body, and is needed to achieve optimal health.

Research suggests that about 15 minutes of sun around midday on 1/3 of your body 2-3 times a week will produce sufficient vitamin D.

However, it is essential to apply sunscreen before you have any risk of burning.

Research has now confirmed that forest bathing is good for your physical wellbeing and mental health (not that we did not know!). A research paper published in the journal Sustainability stated that there are improvements in compassion, mood disturbance, positive emotions, ruminations, nature connections, and heart rate variability (57% of participants).

So now there is even more reason to get outside in nature.

Amanda x

This is Easedale Tarn near Grasmere.

24/04/2023

Happy Monday,

I hope you are having a good start to the week!
The step for this week is to only drink caffeine before 2pm.
This is because caffeine can disrupt your sleep - take a look at the website for more info on this.

Have a great week,
Amanda x

14/04/2023

Happy Friday, hope you have had a great week.

This weeks step in One Step A Week is to include a portion of cruciferous veg in your meals each day.

Personally I love broccoli - it is one of my personal superfoods.

Cruciferous veg include:
Cauliflower

- Broccoli

- Brussel sprouts

- Bok choy

- Cabbage

- Kale

- Radish

- Turnips

- Rocket

- Kohlrabi

- Mustard Greens

- Watercress

For more info take a look at the website www.onestepaweek.co.uk

Amanda x

Are you wanting to take ONE STEP A WEEK® towards a healthier life? EACH NEW STEP IS OUT ON page: One Step A Week

10/04/2023

Hi - I hope that you had a great Easter.

The step this week in One Step A Week is to try grounding your body.

We are electrical beings and when we walk barefoot on the grass, sand or mud we can reconnect with the electrical connection of the Earth.

This is thought to have nurturing effects on our bodies and is known as grounding or earthing.

The Earth has lots of free electrons and when connected to our bodies we can use them to balance the charge of electron-deficient free radicals.

This may be why you feel so good after a day at the beach.

The rubber and plastic soled shoes we wear stop this from happening in our normal daily life.

What to do:
As the weather is getting better, try sitting outside with bare feet for a while, or carefully go for a walk on grass and see how much better you feel. If this is a new concept for you, be open minded and give it a go!

Have a great week.
Amanda x

02/04/2023

Hello!
I hope you have had a great weekend, it's been beautiful up here today.

The step for this week is to include purple/blue coloured fruit & veg in your daily foods.

This colour comes from a plant chemical called anthocyanin and this phytonutrient helps to support your brain, this is by your gut microbiome talking to your brain via the gut-brain axis.

This colour fruit and veg also have a high antioxidant content which may help to reduce free radicals and may help to reduce inflammation too.

You could include blueberries, blackberries, grapes, red cabbage, purple carrots, purple sprouting broccoli, beetroot and aubergines.

Have a fun week.

Amanda x

22/03/2023

All of your cells need omega 3 in their membranes to make them more fluid and it can also help to reduce inflammation, these are both important for your overall health.

Having too little omega 3 can lead to
Inflammation, Allergies, Arthritis, Joint and muscle pain, Cognitive decline, Poor brain development, Digestive disorders, Higher risk of Heart Disease.

You can test to see your omega 3 levels - omega 3 index test.

Please let me know if you would like help with this.

Amanda x

21/03/2023

One Step A Week is my free programme to help you to bring in healthier changes into your lifestyle.

Have you ever started a new you on a Monday, only to give up a few days later?

Have you started the year with resolutions only to have stopped them all by now?

Instead try something new - bring in 1 new step each week.
Commit to doing this step each day for the week and see what happens.

There are (currently) 50 changes for you to do, all of which will help you to move forward on your health journey.

Health is wealth - so don't leave it until tomorrow - start today.

If you would like help starting, I would love to help you - please contact me to arrange a complimentary mini consultation (no obligation).

www.onestepaweek.co.uk

Amanda x

21/03/2023

Benefits of including Omega-3 in your
foods include:
- may help with depression and anxiety
- may help with eye health
- can promote brain health during pregnancy and early life
- may improve risk factors for heart health
- may help reduce the symptoms of metabolic syndrome
- can fight inflammation
- can help with age-related mental decline
- may improve joint and bone health
- can benefit your skin.

Remember to eat a rainbow too - lots of colourful veggie.

Amanda x

18/03/2023

The next step on my free programme One Step A Week is to include omega 3 foods in your meals.

Omega-3 is an ESSENTIAL FATTY ACID, we need it for proper health, but we can not produce it ourselves, so we must consume it in our diet.
There are two main omega-3’s, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid), both promote the natural anti-inflammatory response of the body.
A third type, ALA (alpha-linolenic acid) can be converted by the body into EPA and DHA, but this is not as efficient as getting them directly from food as EPA and DHA.

Benefits of including Omega-3 in your
foods include:
- may help with depression and anxiety

- may help with eye health

- can promote brain health during pregnancy and early life

- may improve risk factors for heart health

- may help reduce the symptoms of metabolic syndrome

- can fight inflammation

- can help with age-related mental decline

- may improve joint and bone health

- can benefit your skin

Foods rich in Omega-3 include:
Mackerel - Walnuts - Chia seeds - Herring - Wild Salmon - Ground flaxseeds - Sardines - H**p seeds - Oysters - Anchovies - Caviar - Purslane

The NHS suggest at least 1 portion of oily fish per week, but no more than 2 portions due to the pollutants which maybe contained in them.

Possible risks of too little Omega-3 include:
Inflammation, Allergies, Arthritis, Joint and muscle pain, Cognitive decline, Poor brain development, Digestive disorders, Higher risk of Heart Disease.

Have a great week.
Amanda x

12/03/2023

The benefits of strength training include:
1. Increases the bodies metabolic rate - muscle mass requires more energy for your body to maintain and this may help you maintain a healthy body weight - meaning it will soak up more glucose from your foods.
2. It will slow down the bone and muscle loss which occurs as we age.
3. Strong, healthier muscles and bones help with good posture and better stability, balance and coordination, reducing the risk of falls and injuries.
4. It may increase your mood, energy and confidence levels.
5. Can help prevent a reduction of insulin sensitivity in your body, which can lead to type 2 diabetes.
6. May help to prevent osteoporosis as regular strength training improves bone density, this is especially important for postmenopausal women.
Please follow me to find out the next step.
Amanda x

10/03/2023

Happy Friday,

I hope that you had a great week.
The step for this week is to include some strength training in your exercise.

The benefits of strength training include:

1. Increases the bodies metabolic rate - muscle mass requires more energy for your body to maintain and this may help you maintain a healthy body weight.

2. It will slow down the bone and muscle loss which occurs as we age.

3. Strong, healthier muscles and bones help with good posture and better stability, balance and coordination, reducing the risk of falls and injuries.

4. It may increase your mood, energy and confidence levels.

5. Can help prevent a reduction of insulin sensitivity in your body, which can lead to type 2 diabetes.

6. May help to prevent osteoporosis as regular strength training improves bone density, this is especially important for postmenopausal women.

We are not just talking about lifting weights (although this is an option) here, you can also do:
- hill walking

- climbing stairs

- digging in the garden

- cycling

- using resistance bands

- push ups, sit ups and squats

- yoga

- dancing

Have a good weekend.
Amanda x

04/03/2023

The next step to think about in your healthy lifestyle is to consider how much vitamin C you are getting.

Vitamin C is a water soluble vitamin, this means that your body can't store it.
As it is essential for good health we need to make sure that we are including it in our daily foods.
Good sources are:
Blackcurrants, red peppers, kiwi fruit, guava, green peppers, oranges, strawberries, broccoli and kale.

If you are eating your 5 a day - although I would recommend 5 veg and 2 fruits - you should be getting your vitamin C, however we are all different and signs that you may not be include:
- easily bruising

- bleeding gums

- frequent infections

- poor wound healing

Eating a varied rainbow diet of fruit and veg is best - aim for 30 different plant foods a week and your gut microbiome will be thanking you!

Amanda x

27/02/2023

How are you doing with step 1 of One Step a Week?
I take a glass of water up with me when I go to bed then I have some water ready for the morning.
Are you drinking enough water each day? We should drink 1.5 to 2 litres a day.
Amanda x

24/02/2023

Happy Friday,

Another step for you on your healthier journey.
You may have heard - You are what you eat, but really it should be You are what you absorb.

This step is all about stimulating digestion to get your gut ready for digesting your food.

We want our bodies to be ready and prepared to absorb as many of the nutrients as possible.

How to stimulate good digestion.

- EAT WHEN YOU ARE RELAXED

To properly breakdown and absorb our food we need our nervous system to be in the 'rest and digest' state and not the stressed 'fight or flight' state, (where the body is getting ready to protect itself) and this can lead to poor absorption and indigestion.

- LOOK AND SMELL YOUR FOOD

The sight and smell of your food will get your body to begin to prepare for the digestive process, for example all the digestive juices will start to be stimulated.

- EAT SLOWLY

The signals from your senses need to go to the brain to initiate all of the digestive processes, such as the needed muscular contractions and the digestive enzymes.

- CHEW YOUR FOOD

The more you can chew your food and break it down, the easier it will be for your stomach to continue with its role. The more it is broken down the easier it is for the digestive juices to work.

Carbohydrate digestion starts in your mouth, so the longer the food remains there the more broken down the carbs will be, before arriving in your stomach, which will aid digestion.

- DO NOT DRINK LARGE QUANTITIES WHEN EATING

A little water with your meal is fine, but large quantities can dilute your digestive juices.

-AVOID DISTRACTIONS

Concentrate on your meals, this will help make sure your body is ready to eat and will stop you over-eating as you did not notice you were full.

- DON'T OVER EAT

Eating too much and overfilling your stomach makes digestion take longer and you feeling bloated (think Christmas dinner!).

Tips to aid digestion:

- do some deep breathing before you start your meal.

- chew your food for 20-40 times until it is liquid.

- do not have a large drink from 1/2 hour before you eat until 1 hour afterwards.

- do not watch TV, look at your phone or work when you are eating.

- eat some bitter foods, such as a small rocket salad.

Tips to aid digestion:
- do some deep breathing before you start your meal.
- chew your food for 20-40 times until it is liquid.
- do not have a large drink from 1/2 hour before you eat until 1 hour afterwards.
- do not watch TV, look at your phone or work when you are eating.
- eat some bitter foods, such as a small rocket salad.

Amanda x

22/02/2023

Are you addicted to sugar?
How many of these resonate with you?
🍥You consume certain foods even if you are not hungry because of cravings.
🍥You worry about cutting down on certain foods.
🍥You feel sluggish or fatigued (especially from overeating).
🍥You need more and more of the foods you crave to experience any pleasure or reduce negative emotions.
Ditching your sugar habit is one of the quickest ways to drop a few pounds and feel more energised than ever.
But I know from experience that it can feel hard without the right information and support.
I'm Amanda, a Registered Nutritional Therapist + Health Coach. I've been there and worn the T-shirt.
I'm a working mum ( plus running our bed & breakfast ) of a 13 year old (plus 3 grown up children) and 2 doggies, and I know how hard it is to juggle healthy eating with real life when you are busy.
Now I love my job coaching and motivating women like you to make the changes that will transform their waistline, their health and their lives.
Joining my 5-day sugar free challenge is the first step to a healthier and happier you.
Would you like to take part? I hope so!
The challenge starts 27th February and takes place in the Facebook group Healthier Habits, Happier You.
Amanda x

21/02/2023

Happy Pancake Day.
Enjoy these pancake recipes - remember to include protein.
To cook melt a little coconut oil in a hot frying pan and fry on each side for about 60 seconds.
Amanda x

20/02/2023

Happy Monday !
Have a great week and make a change.
Make another step towards your health and wellness goal.
Amanda x

18/02/2023

Keep stepping forward on your health journey - we are holding onto the next step until next Friday due to holidays - but if you want a preview it is step 7 on the website.
www.onestepaweek.co.uk
Spend the week checking that you have included all of the steps so far as new healthier habits.
Amanda x