It Took 3 Days (28,000 Views)

Hello lovely people 🙂

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It is Tuesday morning here in Sydney, Australia – I have come back to work from a 3 day weekend – it was Labour Day.

I spent my weekend outdoors, in the sun, exercising & recharging.

Sometimes you need to just switch off, forget about everyone, everything & focus on yourself.

I have been focusing on myself, my fitness & my healthy eating more closely than ever lately – with summer coming up here in Aus, I want to ensure that I am body confident. (I know I should be confident w/ the skin I am in but I am still on my body confidence journey).

I am happy w/ how far I’ve come – I don’t know how long its been since I worked out in shorts… Maybe 2-3 years. I went for a walk last week in shorts. With baby steps, I am getting there 🙂

WOW. Another thousand views to add to the pocket – I am so speechless at the amount of support I get on my comments but I am also very blessed about the way people speak about me on their on pages.

Thank you for all the kindness, compassion, support, guidance & love you all bring to my life – I am so grateful for all of you.

Below are 2 snippets from Tales of a Hypochondriac & Gail loves God. These two lovely ladies say the most sweetest things.

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Gail Loves God
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Tales of a Hypochondriac

^ To think that my lovely followers think of me in this way is so beautiful.

Thank you to everyone that truly takes the time to read my posts & share love with me.

How was your weekend? What did you get up to? I would love to hear ❤

Wherever you are in the world, have a lovely day ❤

A, x (1)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

How Technology Impacts Your Sleep

Hands up if you are guilty of using your phone in bed! Yep, me too. Unfortunately, that sneaky social media check at bedtime might be doing more harm than you thought. You might have heard by now that technology can cause problems with sleep habits. Let me explain how it can actually affect your sleep!

 

It can affect our body clock

When watching TV or using devices at night, the screen light can begin to affect your body. The photoreceptors (cells) in your eyes sense light and dark, so the light from your screen signals to the brain that it is still day and not time for bed. In time, this can affect your circadian rhythms (body clock) and cause your brain to misinterpret whether it should be awake or getting sleepy.

Using a device before bed (or worse, while in bed) can eventually lead to an adjustment of your body clock. That means you might not be getting sleepy until much later than normal. If you are still getting up early each day, the quality of sleep you get may begin to suffer.

 

It can keep your brain active

Have you ever had trouble falling asleep after playing games online, or after a group chat session with your besties? There’s a reason! These activities can stimulate your brain, which may leave it feeling wide awake. When your brain is in an activity state, it can take longer to shift back a gear and to recognise it’s time to sleep.

 

Technology can impact sleep-producing hormones

Another problem affecting sleep is caused by the type of light coming from screens. Tablets, TVs, computer screens and smartphones all emit blue light, which can reduce melatonin production. Melatonin is a hormone your body makes to help you fall asleep and stay asleep. If your body doesn’t produce melatonin as normal, it may take longer to get to sleep. The amount of restorative sleep may also be affected.

Here’s something to think about. Blue light is so effective at keeping people awake, it has been used in factories and workplaces with regular night shifts. Studies have actually shown blue light can boost reaction times and our attention level. That’s why it really has no place in your bedroom when you’re trying to sleep!

 

Here’s how to sleep better without giving up all of your devices:

 

  • Use night-time settings to reduce the blue light (this light has the biggest impact on receptors) on electronic devices.
  • If you use an e-reader at night, change the settings so the page is black with white text (instead of the other way around).
  • Try to have a regular bedtime and put your devices down before you start getting ready for bed.
  • Set your phone to silent before you go to bed, or turn notifications off so your sleep isn’t disrupted during the night.
  • Try to avoid using your phone or tablet in bed.
  • Make sleep a priority in your day-to-day life. Sleep is important for your health, so try to make sure you’re getting enough.

 

I know I got a little bit tech-heavy today, but the main thing to keep in mind is screen time can affect the amount of restful sleep you’re getting. As I’ve said before, sleep is when your body recovers, so it’s important you are getting enough of it!

Wherever you are in the world, have a lovely day ❤

A, x (1)

Is Your Body Getting Enough Iron

Our body needs iron. It helps to transport oxygen from the lungs to cells throughout the body. We need this oxygen supply to give us energy and to help every single function in our body. If your iron intake is too low, you may be more prone to fatigue or a lowered immune system. While you can boost your immune system naturally, as I’ve written about before, iron intake is still something you need to consider.

 

Iron is a highly important part of every diet, especially for women. We have a much higher need for iron in our diet due to the loss of blood during our period. A diet low in iron, or even some health conditions, can lead to an iron deficiency, or anaemia.

 

Eat foods rich in iron

Firstly, it’s important to note there are two types of iron: haem and non-haem. Haem iron is found in animal proteins, such as beef, lamb, poultry and liver. Non-haem iron is found in eggs and plant-based foods, such as green leafy vegetables, wholegrain breads and iron-fortified cereals or breads.

Other iron-containing foods include dried beans and lentils, oats, dried apricots, nuts and seeds.

 

Eat foods that help your body absorb iron

Some food and drink can help the body absorb iron, like foods containing vitamin C. That means adding citrus fruits, berries, tomato, capsicum and green vegetables to your diet; for example, you can add slices of orange to a spinach salad.

For vegans and vegetarians, this is particularly important as the majority of your intake will be non-haem iron, which is not absorbed by the body as easily. Try eating iron-fortified cereal with added berries to increase absorption.

In some cases, cooking can also increase the amount of iron available in vegetables. For example, your body absorbs only a low amount of iron from raw broccoli, in comparison to an amount five times higher from broccoli that has been cooked.

 

Avoid iron inhibitors

Just as there are foods that can help your body absorb iron, there are those that can do the opposite! These are known as iron inhibitors and some of the common ones are fibre, calcium and tannins. BUT that doesn’t mean you should cut these from your diet. Just be mindful of when you eat them — for example, try to avoid having a cup of tea or coffee when you have your meals.

Iron is one of the essential nutrients needed by our bodies (along with these essential vitamins and minerals). Following these tips can help naturally increase the intake of iron in our diet, so be sure to eat those green vegetables and vitamin-C rich foods.

 

Wherever you are in the world, have a lovely day ❤

A, x (1)

Quotes To Live By

As you guys probably know, I’m a big believer in the power of positive thinking! That’s one reason why I like to post motivational quotes — they squeeze a whole heap of wisdom into just a few words! These are a couple of quotes that inspire me!

 

Fall in love with taking care of yourself. Mind and body.

I’m a big believer that being active and eating well isn’t all about the physical results. It’s about feeling your best, feeling confident and having the energy and confidence to do everything you want to do! Everyone’s version of ‘healthy’ is a little bit different, and that’s okay! The important thing is you are taking care of yourself inside and outside. Appreciate what you have, and love your WHOLE self!

 

Your best weight is whatever weight you reach when you’re living the healthiest life you actually enjoy.

As I always say, you should be realistic when it comes to the foods you eat, and this applies to working out as well. Being healthy is about FEELING good, not what the scale says! Our bodies are all different, and there is beauty in these differences! Don’t focus on what the scale says. Focus on feeling your absolute best.

 

No beauty shines brighter than that of a good heart.

What I love about this quote is it reminds us that beauty is more than skin deep. Being kind to each other is so important, and people notice kindness. Try to see the good in others and spread kindness wherever you go!

 

Stop waiting for Monday, January first or anything else. Start now.

I love this quote — a reminder that we should make the most out of life. It’s too easy to put things off and to put ourselves last. Take control and make a change if that’s what you want. Any step you take towards improving your life, health or confidence is a step in the right direction! If you’re feeling a bit unsure, or you don’t know how to get back into working out, remember that it’s never too late!

 

Motivation is what gets you started, habit is what keeps you going.

Motivation is a topic that comes up again and again in the fitness world! While motivation is great to get you started, at some point, it can fade. Building healthy habits means you have something to fall back on when your motivation disappears after a tough day. You put on your workout clothes and train because it’s habit!

 

Wherever you are in the world, have a lovely day ❤

A, x (1)