As we enter a new year and decade, many aim to improve their lives, but change can be tough. Mindset plays a crucial role, along with SMART goals. Language matters too; swap "resolution" for something meaningful like "non-negotiables." Know your why, seek support, and anticipate hurdles for lasting change.

Practice gratitude – every night before you got to bed, think or write down three things you are grateful for in your life. The more specific the better. This simple activity down-regulates the stress response allowing for better sleep.

These may seem quite basic for some of you, which is great. However, when we get busy, tired or simply change our routine, the basics can be the first to go. At this busy time of year, it is important to achieve a balance amongst the fun, food and friends and family, by honouring yourself with these health foundations

Improving gut health involves piecing together a holistic health picture for clients. Stress is a common puzzle piece, with variations in its nature, impact, and responses. Today's world thrives on immediate responses, causing chronic stress. But is it making us healthier or more productive? Chronic stress leads to fatigue, erratic gut issues, hormonal imbalances, weight gain, low confidence, anxiety, depression, and addictions. Recognizing stress's impact is crucial, followed by addressing lifestyle factors like diet, sleep, exercise, mindset, and breathing to enhance stress resilience. Explore a self-paced Stress Resilience Program for more insights.

Many put their health on hold while caring for family or pursuing careers, leading to physical and emotional decline. Prioritizing health, seeking professional support, and making necessary changes offer hope and relief. Nutrition and accountability aid in overcoming hurdles, enhancing overall well-being, enabling better care for loved ones, and improving job performance.

A client suffering from severe diarrhea for 18 months found relief by discontinuing a poor-quality magnesium supplement, primarily magnesium oxide, she was taking for restless legs. Proper magnesium forms, like chelates and citrates, are better absorbed. Lower doses are generally sufficient, with higher amounts needed for specific conditions like chronic fatigue. Increasing magnesium-rich foods and taking supplements separately from zinc, calcium, and iron aids absorption. Magnesium offers numerous benefits, including anxiety and muscle cramp relief, making it a key nutrient for gut and mental health.

Hot and humid weather calls for refreshing smoothies. They're perfect for any meal or snack, providing energy and nutrients. Customize your smoothie with 200 ml of fluid (like filtered water or nut milk), greens, fruits, protein (powders, seeds, or eggs), and healthy fats. Boost it with greens powder, nuts, seeds, prebiotics, and antioxidants. A simple protein-and-banana combo makes a great snack. Experiment with flavors and invest in a quality blender like NutriBullet for lasting use. Enjoy the versatility and health benefits of smoothies!

Choosing a good protein powder can be tricky, but it's essential for meeting daily protein goals. Consider factors like whey or vegetable-based options, whether you want a simple protein source or one with added nutrients, and how you plan to use it. Amazon Raw Protein and Clean Lean Protein are quality choices. Look for clean brands with no added chemicals or preservatives, and don't hesitate to try single-serve sizes to find your preferred taste and blend. Alternatively, opt for whole protein sources like hemp seeds or sacha inchi if you're hesitant about protein powders.

Many clients are struggling with stress and exhaustion, exacerbated by the unrealistic image of perfection on social media. They feel inadequate, isolated, and unsupported. The message is clear: don't buy into it. Social media is a curated snapshot, not life's full picture. Connect authentically with friends, listen to their struggles, and offer support. True connection is honest, imperfect, and perfect in its own way.