• Home
  • About Me
  • Shop
    • Shop
    • Checkout
  • CONTACT
    • Facebook
    • Instagram
    • Pinterest

Jillies Blog

health and wellness, fitness, foodie, lifestyle, better health

  • HEALTH & WELLNESS
  • FITNESS
  • LIFESTYLE
    • FOODIE

Tips to Make Your Morning Routine a Habit

January 11, 2023

There are so many articles about morning routines circulating through social media, many of them telling you to “drink lemon water every morning!” or “work out every morning!” These may be great ideas for some, but before you start buying lemons and gym equipment, you should actually decide what is best for you. It is very individual, decide what you want then make your plan, look at your options.

Benefits of Having a Morning Routine

  • Feeling more in control of your schedule
  • being able to prioritise your time
  • engaging purposefully with each task, rather than reacting to the demands of the day
  • anticipating what your day is going to be like and being better equipped to cope with changes
  • reinforcing that you are capable and in control of your time
  • you will feel more productive which will give you a sense of completion, self-effacy and pride in your accomplishments
  • allow you to establish healthy habits in the long term

Make a list of the things you’d like to try and slowly start incorporating them into your morning routine so that they will become a habit!

Remember too if you start off with goals that are achievable then you are more likely to commit to a change for 30 days.  This is the documented time it takes to change a habit.

Tips to Establish Your Best Morning Routine

Wake Up Earlier

Time is an invaluable asset. Highly successful people wake up between 4am and 5.30am, this allows time for them to do things that matter to them before starting on as busy day. This doesn’t have to be your time. Plan what you need to do then work back to give yourself that time to be you.

Remember when planning your goals start small and it will increase your chances of succeeding. For example set your alarm for 10-15 minutes earlier until you get used to. waking early.

Don’t set the Snooze Alarm

Setting the snooze button on your alarm clock allows time for procrastination. If you have organised what goals you want to achieve and what healthy habits you want to start in the mornings set your alarm and get out of bed immediately. Hitting snooze may feel like a win but it gives you time to procrastinate and you are more likely to stay in bed.

If you find yourself hitting snooze a lot you may have set your goals a bit unrealistically and you need to readjust your schedule. Adults require about 7-8 hours sleep a night.

If you’re hitting snooze because you’re feeling overwhelmed by everything you have to do in the morning or trying to avoid the day ahead, readjust your schedule and do one or two activities that bring you peace and enjoyment. For instance, you could wake up and do a little meditation, take a walk around your neighbourhood, or cook yourself a healthy breakfast you enjoy.  Its about listening to your body and making the most beneficial decisions for yourself.

Rehydrate

Drinking water should be the number one thing on your list. After 7+ hours without any fluids, your body is craving water. Drink a big glass of water each morning and see how much better you feel. Water is preferable to coffee first thing in the morning.

Exercise

Not necessarily an intense exercise regimen – you can simply do yoga or 20 minutes on the treadmill, a walk around the block, or some calisthenics, do something to get your blood moving. Some people use this time to run or go to the gym, again its a personal choice.

Exercise will not just make you think clearer, be healthier and scientifically happier, it allows you to combat stress as well.

Motivate Yourself

Motivation doesn’t last forever, so you need to work on your motivation regularly.  You may have motivational podcasts you listen to or have access to motivational and empowering quotes.  Motivate yourself by acknowledging your wins yesterday and holding yourself accountable.  

Schedule a little quiet time

Schedule a little quiet time. It’s great to have a few minutes to meditate, go over your goals, or just relax. This time also eliminates that rushed feeling most people have every morning. You might want to use this time to read or work on a crossword puzzle.

Connect with your partner

Use your morning hours to reconnect with your partner. Talk about your plans, your finances and even your beloved hobbies as a way to always be present in their lives.

You could even set up one day of the week as your “breakfast date”. Go to the nearest cafe for breakfast or go for a walk or run with your partner. It may do wonders for your relationship.

Bond with your children

If you have children, this is for you. Don’t be that parent who says, “Oh, my son/daughter grew so fast! I barely had time to enjoy with her/him.”

This is a reason you may have to set your alarm earlier to enable you to get done what you need to without stress and overwhelm, then you will have quality time to be with them.

In the morning, when there is less clutter in your mind and less stress in your system, make it a point to help them get dressed, cook a hearty breakfast (or bake a batch of cookies) and even talk to them about their dreams.

If you have to work early make a point of spending the time with them in the evening.  After all, you’re working so that your family will have a better time. Don’t let work get in the way of family – make time for your priorities.

Whatever you decide is best for you to do for your morning routine commit to doing it for at least 21 days. The longer you commit the more chance you have of your morning routine becoming a habit.               

Fidgets/Stress Balls

January 8, 2023

This silicone push pop fidget toy is a great for the person with autism, the elderly, adults and children who need to relieve stress.Encourages fine motor skills, sensory exploration, cause-effect learning, arithmetic, and logical thinking through play. Available from Amazon
Each Mochi animals stress toys designed with the cute mini animal appearance, looks adorable. It is super fun to squeeze these squishes. A good ideal for a decoration in your room, office, show window, car, bags, keys, display samples, collections, preschool props, teaching aids and more. Available from Amazon
Anxiety Relief Fidgeting Toys: Relieve stress, anxiety, and tension just by simply squeezing, squishing, and stretching these bead balls. These are a great way to avoid fidgeting, skin and nail picking, and finger cracking. A great calming tool for kids and teens with autism, ADD, and ADHD. Play and have fun squeezing stress away for hours. Available from Amazon

During my research this month I came across fidgets. My experience with fidgeting or similar was my mum telling me not to fidget and to sit still.
I read that fidgeting includes and is not limited to:

  • bighting fingernails
  • tapping fingers
  • rapid movement of the legs
  • feet bouncing up and down
  • clicking pens
  • squirming in seats
  • twirling hands

Do any of those behaviours sound familiar?

Many people with Autism, ADHD, Anxiety for example often resort to fidgeting as a means of relaxing and focusing.

I didn’t realise there is an industry out there to help people to safely and discretely channel their energy to reduce their anxiety and manage stress and very useful for a distraction.

I have used the stress balls with chimes, they seemed to be the first of their kind, and some of these squishy balls in the past. 

I also remember suggesting my clients in mental health use them for anxiety and feeling restless or agitated to help them to help them relax focus and to cope.

There are numerous designs and fidgets on the market now and available for adults and children.

I bought my grandchildren the flat one for their birthday, as a toy, not realising it had a therapeutic benefit.  It certainly helps them it helps them to be still and quiet.  They also enjoy playing with them.

There are several designs of fidgets to choose from.  They are small enough to fit into your handbag or briefcase.  The popular fidgets for children are rings, the flat design and bracelet.

What to Change to Move Forward in 2023

January 8, 2023

How many times have you planned New Years Resolutions?

Have they worked for you?

Maybe you need to take one step back and consider the following points.

One or more of these points could be the barrier to your success.

Everyone is scared of change, the path to change can be a challenge. Set achievable goals and break your goals down into small achievable steps. Even if you improve 1% a day you have succeeded.

LETTING THE OPINIONS OF OTHERS CONTROL YOUR LIFE

  • It’s not what others think, it’s what you think about yourself that counts.
  • You have to do exactly what’s best for you and your life, not what’s best for everyone else.

THE SHAME OF PAST FAILURES

  • Your past does not equal your future.
  • All that matters is what you do right now.

BEING INDECISIVE ABOUT WHAT YOU WANT

  • You will never leave where you are until you decide where you would rather be.
  • Make a decision to decide what you want, and then pursue it passionately.

PROCRASTINATING ON GOALS THAT MATTER TO YOU

  • Set your goal and go after it.  Don’t overthink or analyse your goals.  Start small and you will achieve more

YOUR NEED TO BE RIGHT

  • Aim for success but never give up your right to be wrong…
  • If you do, you will also lose your ability to learn new things & move forward with your life.

RUNNING FROM PROBLEMS THAT SHOULD BE FIXED

  • Stop running!
  • Face these issues, fix the problems, communicate, appreciate, forgive and LOVE the people in your life who deserve it.

MAKING EXCUSES FOR PAST FAILURES

  • Most long-term failures are the result of people making excuses for their past failures
  • Turn these excuses into reasons and this will allow you to move forward

OVERLOOKING THE POSITIVE POINTS IN YOUR LIFE

  • What you see often depends entirely on what you are looking for.
  • You will have a hard time ever being happy if you are not thankful for the good things in your life right now.

NOT APPRECIATING THE PRESENT MOMENT

  • Too often we try to accomplish our goals without stopping to notice the little things that make us happy in the present moment

CHOOSING TO DO NOTHING

  • Don’t choose to ignore setting New Years Resolutions because you have failed previously or are scared of failing.
  • Set your goals and follow these tips, some will give you support and encouragement

Good luck pursuing your goals for 2023 and all the best. Send me an email on your progress or leave a comment.

Brain Boosting Foods

December 5, 2022

Purpose of image is to demonstrate the difference between brain booster foods and brain buster foods.
akhil2222
@fitnessxwealth

What are you eating more of?

Check the quick reference for Brain Boosters and Busters

Boost Your Brainpower

December 2, 2022

Do you have days when you are feeling a little foggy in the head?  Science is always finding new ways to help.

With a few simple strategies you can improve your brain health and help you stay sharper for longer.

The brain is a complex organ that basically controls the functions of your body. Your brain needs special nutrients to function to its maximum: glucose, vitamins, minerals and other essential chemicals. For example, the fuel (energy) for your brain is glucose. You can get glucose by eating carbohydrates or other foods that can be converted to glucose.

Science is advancing all the time and learning more about the brain, how it functions and ways we can improve its functioning.  This enables up to perform at our maximum level.  You help this by being aware of a few strategies that will assist with improving your brain power.

A Well Balanced Diet

Raichle and Gusnard’s research has found your brain burns around 1250K joules (300 calories) each day simply by performing its regular mental tasks so it’s important to keep it fuelled up with the right kind of foods. The brain also uses approximately 20% of the oxygen we need to survive.

A well-balanced diet improves overall health as well as brain health. Eating the right food reduces the risk of developing health conditions that can lead to dementia.

Foods that promote brain health include:

  • olive oil
  • fruits and vegetables high in vitamin E, such as blueberries, broccoli, and spinach
  • foods rich in antioxidants, such as walnuts and pecans
  • omega-3 fatty acids that can be found in fish, such as salmon, mackerel, and albacore tuna

Chocolate (Cocoa) and Coconut

A study by The Age Well Project /has found that eating chocolate (made with cocoa) and coconut may protect brain function and counteract cognitive decline. The process is that it assists with widening the blood vessels in the brain thus improving blood flow.  It also may improve general cognition, attention, processing, speed and memory.

The chocolate must be made with cocoa which is also a good source of flavonoids (dietary antioxidants).

In the process of their research The Age Well project focused on the brains of young teens who are sitting for exams.  They have published a recipe for Brain Balls for these exam sitting teens.  It looks like a good recipe to have for after the gym or even as an afternoon pick me up, when we need the brain power even for us older adults.

The recipe from https://agewellproject.com/new-research-on-dementia-and-coconut-chocolate-brain-balls-for-exam-sitting-teens is below:

COCONUT CHOCOLATE BRAIN BALLS

In the process of their research The Age Well project focused on the brains of young teens who are sitting for exams.  They have published a recipe for Brain Balls for these exam sitting teens.  It looks like a good recipe to have for after the gym or even as an afternoon pick me up, when we need the brain power even for us older adults.
Print Recipe Pin Recipe

Ingredients
  

  • 75g coconut oil
  • 60g almond butter
  • 50g coconut flakes
  • 2 tabs gogi berries or cranberries
  • 80g oats add more if necessary
  • 1 tsp vanilla essence
  • 50g dark or milk chocolate (made with cocoa)

Instructions
 

  • Gently warm the coconut oil and almond butter together in a medium sized bowl in the microwave.
    Stir in the rest of the ingredients, except the chocolate. Put the bowl in the fridge for around 20mins, until the mixture is firm.
    With wet hands, shape walnut-sized balls of the mixture – it’s very crumbly.
    Melt the chocolate and pour about half a teaspoon over each brain ball. Keep in the fridge.

Learn a Second Language

Learning a new language is not only fun it’s also great for your brain power.  In 2021 a study followed a group of adults aged 65 and older who hadn’t studied another language in a previous decade.  They were encouraged to complete a Spanish course using a language app dual lingo. 

After using the app for just 30 minutes each day for 16 weeks they showed improvements in range of cognitive functions. It was also evident that they enjoyed learning a new skill.

Elevate Your Heart Rate

A quick way to improve your concentration is aerobic exercise.  A single 10 minute bout of moderate to vigorous intensity exercise is enough to improve focus and productivity.    Remember the brain uses 20% of the oxygen we breath.

The next time you’re battling brain fog skip the caffeine and try a quick workout instead.  If you are one who suffers the afternoon slump, a quick walk at lunch time or afternoon teatime might help your focus and energy levels.

Interval Training

Keeping active doesn’t only reap rewards for younger brains it’s also useful for older adults.

An Australian study, conducted at the university of Sunshine Coast in Queensland found that interval training can be as beneficial for the brains of older men as continuous exercise.  Interval Training is alternating short bursts of more intense activity with longer bursts at a lower intensity level.

If you have health concerns or haven’t exercised in awhile always consult your GP before starting a new programme.

Household Chores

That’s right!  Scientists are already aware of the positive impact that exercise of all levels has on the brain. These studies are conducted to understand how different forms of physical activity contribute to brain health.  This is crucial for developing strategies to reduce the risk of cognitive decline and dementia in older adults.

In a recent study 66 cognitively healthy adults were asked about the time they spent on household chores, such as tidying, dusting, meal preparation and clean up, shopping, heavy housework, yard work, home repairs and caregiving.

The researchers found that older adults who spent more time engaging in such activities had greater brain volume, regardless of how much exercise they did. 

The evidence is reasonably convincing that the way to improve our brain power is to keep moving, no matter what exercise we do or to what level.  The scientists were also suggesting that the actual planning of the household chores had an impact on improving brain functioning.

Sleep

Seep is our bodies way of recharging.  It’s also essential for building and regenerating at a cellular level. Sleep consolidates memories and removes toxins in your brain that build up while you are awake. 

While scientists are still learning exactly how sleep impacts brain development it’s becoming clear that it’s essential for a variety of cognitive functions.

This is evident if you’ve struggled to think clearly after a night spent tossing and turning.

Improving your brain power is about adopting healthy habits and making healthy lifestyle choices.

Plant Based Food

November 28, 2022

Buttered Broccoli and Baby Carrrots

This tasty dish is rich in healthy fat and fiber. Packed with all the goodness found in broccoli and baby carrot. You will be full for hours after you eat it.
Print Recipe Pin Recipe

Ingredients
  

2 – 3 tablespoons butter

1 clove of garlic (sliced)

400 grams broccoli florets

300grams baby carrots

1 thin slice of ginger

Dried chilli flakes and pepper

    Instructions
     

    • Heat pan until hot and add in butter. Add ginger and garlic and fry on medium heat until fragrant.
      Toss in the broccoli florets and stir fry it in the butter for 1 to 2 minutes.
      Partly boil carrots, drain and toss in with the broccoli.
      Add salt to taste and sprinkle pepper and chilli flakes according to your preference.
      Ready to serve.
    • 1
    • 2
    • 3
    • …
    • 5
    • Next Page »

    I am a lifestyle blogger whose interests follow my career and hobbies.  My intention for my blog is to be an informative interactive platform so my readers will have a positive experience from visiting.  I encourage you to contact me with comments or further information you may require.

    About me

    • Facebook
    • Instagram
    • Pinterest
    • Twitter
    • YouTube

    Search

    Pinterest

    The Man Shake Meal in a Shake Coffee Flavoured

    The Man Shake Meal in a Shake Coffee Flavoured

    The Man Shake Meal in a Shake Coffee Flavoured
    Believe it or not, weight loss isn't as hard as you think. The Man Shake program is simple to follow and the best part is you don't have to give up the food you love or starve yourself!

    The Lady Shake Chocolate Flavour 840g

    The Lady Shake Chocolate Flavour 840g

    The Lady Shake is a healthy meal in a shake specifically designed for women. Great for breakfast as it is high in protein, fibre, vitamins and minerals and low in sugar.

    RENPHO Foot Massager with Soothing Heat

    RENPHO Foot Massager with Soothing Heat

    RENPHO Foot Massager with Soothing Heat, Shiatsu Electric Foot Massager, Deep Kneading Heated Feet Back Massager, Relieve Pain & Stress of Foot and Back Fit All Size Feet

    White Noise Machine – Dreamegg Sound Machine for Sleeping & Relaxing, 24 Non-Looping HIFI Sounds, 3 Auto-off Timer, Soothing Night Light, Noise Machine for Baby/Kid/Adults/Office, USB or AC Powered (White)

    White Noise Machine - Dreamegg Sound Machine for Sleeping & Relaxing, 24 Non-Looping HIFI Sounds, 3 Auto-off Timer, Soothing Night Light, Noise Machine for Baby/Kid/Adults/Office, USB or AC Powered (White)

    White Noise Machine Not only for babies, but also for moms and dads! With premium speaker, the sound machine provides vivid simulation of nature sounds, so you can get into your zone quicker and deeper like sleeping, meditation, yoga, or napping.)

    FOLLOW

    @dellow777

    This is nice to finish the day! This is nice to finish the day!
    Instagram post 17941588352419873 Instagram post 17941588352419873
    Self Compassion..... Self Compassion.....
    Happy Wednesday #pinterest Happy Wednesday 
#pinterest
    Instagram post 17918803259650744 Instagram post 17918803259650744
    Instagram post 18167910097270811 Instagram post 18167910097270811
    I hope you have nearly finished Christmas shopping I hope you have nearly finished Christmas shopping, hard to believe Christmas Day is on the weekend!
If you were shopping in the early 1920"s here are a couple of gifts you may have considered.  Check out the prices!
Does anyone remember having a gift like this, some collectors would still have them. 🌸
    ##pinterest ##pinterest

    Copyright © 2023 Jillies Blog · Theme by Blog Pixie