Small Steps, Big Changes

Did you know that an unhealthy lifestyle is merely a series of unhealthy habits? To adopt a healthy lifestyle, all you need to do is change those habits. In fact, research shows that the key to lifelong good health is to make simple lifestyle changes.

Sounds simple? Well it can be with the right guidance, support, accountability and love.

I appreciate that change can be one of the scariest things to do – it is common for people to sit in their comfort zone and continue the habits they have because it takes less energy to change them. But it's important to know that small habits can lead to big changes.

What new healthy habit could you kick start today?

Could you make the smoothie recipe below, or make one of the other recipes in your booklet?

This diet is not about deprivation, but rather about eating delicious whole food recipes, so I encourage you to let go and really go for it!

Today I am sharing one of my superfood smoothie recipes and simple exercises to get that beautiful body of yours moving! You will also learn why Epsom Salt baths are a great addition to any health kick.

DAY 3: Self Care

Health Benefits of Superfood Smoothies

I've always been a fan of smoothies. As well as being utterly delicious, these versatile beverages are easy to prepare, gentle on the digestive tract, and make a tasty and satisfying breakfast or snack, and without all the added sugar that can cause an energy slump and brain fog.

It's incredible how much more energy and mental focus I have throughout the day when I replace the typical cereal or toast with a healthy smoothie.

Smoothies provide your body with the hydration, antioxidants, and nutrients your body needs to be healthy and thriving, not just surviving.

My smoothie recipes are a great quick breakfast option, and also ideal for on-the-go since they can be made in advance and stored in their bottles (choose toxic free, BPA free where possible).

From helping with weight loss and energy to boosting brain power and sleep, there are so many reasons why you should take on this healthy weight loss step.

Get creative and you can create a well balanced meal that will have your mojo in flow before you know it!

To gain these benefits, watch my video tutorial on how to make one of my healthy smoothie recipes

Easy Exercise for Busy People

Moving the body creates the conditions for the body to breathe, circulate and sweat, and this benefits the detoxification and weight loss process.

When you work out, you’re naturally working with your detox channels—deep breathing helps expel toxins through the lungs, you sweat out toxins through your skin, you’re stimulating the colon, and you’re activating toxin release through your lymphatic system.

Your lymphatic system doesn’t have a pump the way your circulatory system does, so it’s relying on you to get up and get active each day to keep your lymphatic juices flowing.

It's important to know however, that a program like this requires energy.

As you reduce your level of protein and carbs there is likely not enough there to repair and replenish tissues if you work out too intensely.

You'll be left feeling worn out and sapped of energy!

But still, exercise is an important part of this program, and it can assist with your weight loss efforts. Just remember not to overdo it physically while on the diet as the effects can be counter-productive. If you run all the time for example, think about switching some of your runs for a brisk 30 minute walk instead.

Read my 'Top Ten Fitness Tips for Busy Parents' for simple, yet effective ways to get moving this week.

Surprising Benefits of Epsom Salt Baths

Epsom Salt baths with doTERRA essential oils have been a part of my self-care routine for many years now, and is one of my favourite detox practices.

Epsom salt baths are a nourishing and relaxing way to detoxify and cleanse your body and your mind. In fact, it's one of my favourite ways to relax after a long day.  Slipping into a steaming tub of what is basically magnesium is one of the best ways to ease a sore and aching body as well as relieve stress, anxiety and insomnia.

Make time for yourself to have an Epsom salts bath at least twice a week. When you have a bath with Epsom salts, the magnesium sulphate is absorbed through the skin, and draws toxins from the body. It also sedates the nervous system to relax you completely, reduces swelling, relaxes muscles, relieves muscular aches and pains and is also a natural emollient and exfoliator.

Epsom salts are made up of the mineral Magnesium Sulphate. Magnesium is used by the body for nervous system support, energy production, bone strengthening, blood sugar regulation, cardiovascular health, and muscle control, among many others.

Soaking in a warm bath with stress-relieving, mind-soothing, muscle-relaxing essential oils not only delivers the oils to the body but assists the body in releasing toxins as well.

How to make an Epsom Salts Bath

The best way to make an Epsom salt bath is to add two standard cups of Epsom salts to a warm bath whilst the water is running. Once the bath is at the right level and temperature for you, climb in slowly and let your body soak for 15-20 minutes.

  1. Add 2 cups Epsom Salts in a warm bath.

  2. Soak for at least 20 minutes.

  3. Alternatively add ½ cup of Epsom Salts to a foot bath and soak until your feet go wrinkly.

To take your relaxation to the next level add in essential oils. I love the doTERRA brand as they high quality, pure, and safe essential oils, suitable for the whole family.

The best way to use essential oils in a bath is to mix them with salts or coconut milk. This disperses the oil safely into the water so that you can absorb the oil’s therapeutic power.

One of my favourite detox recipes is:

2 cups Epsom Salts 
1/4 cup baking soda (neutralises chemicals and increases mineral absorption)
1/8 cup sea salt 
3 drops each of: Lemon, Grapefruit, and Juniper doTERRA essential oils.

To optimise relaxation, add 4 drops of Lavender essential oil to the water.