TIDINGS THAT INSPIRE
Simple And Subtle Daily
Shifts
By Jennifer Mwangangi-Ayoti
your body feels before, during, and after
mealtimes can bring back this connection.
Get more mindful by Removing any
screens from the table (hard for some, I
know); Focusing on chewing your food;
Putting your fork down in between bites;
Taking a deep breath in between bites;
and Reminding yourself there will be
more food later if you’re hungry.
5 - Intermittent fasting
Intermittent fasting is good for everyone
all the time... humans fasted intermittently
since the dawn of time as they didn't have
grocery stores. And it's the body's chance
to clean up and metabolize errant cells
like cancer and bacteria.
Y
ou’re probably hearing, reading or
thinking a lot about New Year’s BIG
resolutions/intentions/goals! I am a
firm believer in setting intentions; We all
deserve a life filled with possibilities. Iam
also a firm believer in small simple steps.
Why? Because small steps lead to lasting
changes. It works.
Not sure where to start in terms of your
wellbeing…? I found 10 simple ways to
nourish and care for yourself starting today.
Remember we are zeroing in on working on
You today, this very moment = body adopts
= lasting changes. Here we go.
Simple and subtle daily
shift 1
Eat any super green food (spinach, kale,
collard greens, traditional greens etc)
with every meal for a week and see how
amazing you feel. Remember a daily
serving of greens will improve/increase
your cognitive ability plus many other
health benefits. Remember the key word
is every meal. goat milk. Use olive, coconut, avocado,
ghee (clarified butter that contains
no casein and lactose) for cooking.
Remember the key is to listen to our
body for any bloating/constipation/skin
break-out.
Simple and subtle daily
shift 2 Simple and subtle daily
shift 3
Pay attention to how your body feels when
you take dairy. It’s no longer a secret that
many of us are dairy intolerant. How?
Your body simply gives you feedback. The
feedback could be constipation or your
skin breaking out as soon as you take dairy
products. This year, it would be great to
eliminate dairy and see how you feel. Try
unrefined; cold pressed coconut oil as an
alternative to butter. Use plant-based milk
options (almond, soy) as opposed to cow/ Hydrate, Hydrate, Hydrate! I am often
asked how much water we should
be taking because there are different
guidelines. One thing we (health
practitioners) agree on is that we should
be drinking more water. My guideline is
simple; drink water until your urine is
clear. Simple.
One health practitioners agree on is that we
should be drinking more water. My guideline
is simple; drink water until your urine is clear.
Simple. Did you know that your brain is 80%
water? This means any sign of dehydration
can affect your cognitive ability. Now that’s
a motivation to buy a glass bottle and keep
sipping that water! Remember the key is to
drink water until your urine is clear.
88 MAL28/19 ISSUE
Did you know that your brain is
80% water? This means any sign of
dehydration can affect your cognitive
ability. Now that’s a motivation to buy a
glass bottle and keep sipping that water!
Remember the key is to drink water
until your urine is clear.
4 - Practice mindful eating
It’s about listening to your body’s hunger
cues - so eating when you’re actually
hungry and stopping when you’re full.
This sounds simple but can be a challenge
when you’ve become disconnected from
your body. Becoming more aware of how
No one should worry about "starving" in
the first world. Won't happen. Start with
14 hours (e.g. if your last meal of the day
was at 7pm, your next meal will be at 9am)
and then extend to 16-18-20 etc hours.
Remember to listen to your body; every
single body is different - eat when you
are hungry. Some of the Benefits include
- heightened energy, longevity (turns on
anti-inflammatory genes) healing etc.
6 - Include magnesium
An essential dietary mineral yet
magnesium deficiency is the second most
common; the first being vitamin D.
A lack of magnesium will raise blood
pressure and reduce insulin sensitivity. It
is also used for overall health (influences
body systems) cardiovascular and
testosterone boosting. Some Food sources
include- green leafy veggies, fruits
(avocado, banana, berries) nuts and seeds,
legumes etc. Supplement dose 200-400
gms
7 - Embracing silence!
There is beauty in silence. It is in silence
that we can touch the infinite intelligence.
It is in silence that answers, healings and
creativity come to us. See how nature,
trees, flowers, grass, grows in silence, see
the stars, the moon and the sun, how they
move in silence…
In such a fast-paced world, we rarely
experience silence. This year, tap into
some of the key health benefits of silence;
lowers blood pressure; reduces anxiety;
There is beauty in
silence. It is in si-
lence that we can
touch the infinite
intelligence. It is
in silence that an-
swers, healings and
creativity
come
to us. See how na-
ture, trees, flowers,
grass, grows in si-
lence, see the stars,
the moon and the
sun, how they move
in silence…
increases immunity; increases energy;
increases concentration and mental
clarity; increases ability to deal with
emotional issues; and improves sleep!
How? Go for a very early morning
walk: Turn off your cellphone and let it
go to voice mail for a day, turn off your
computer, TV and radio; Enjoy spa
treatments like massages; Sit quietly -
pray, breath; Enjoy a cup of your favorite
tea on your own in your favorite room or
space; Go on a silent retreat; and Being
in nature - sea, waterfall, trees, flowers,
mountain etc.
8 - Morning and evening
routine
The things You do first thing in the
morning and before bed should be very
intentional and specific because they set
the stage for your health that day and
sleep quality that night.
A great morning routine will drastically
increase your energy, focus and, yes,
improve your metabolic function. Did
you know that there's a circadian clock in
every single one of your cells? It's true.
This means that there's an optimal time
to wake up, go to sleep, and even digest
your food. End your meals around
sundown - time varies according to your
location. Mine is around 6.30am EAT.
Maintaining a sleep-wake cycle that
honors your circadian rhythm is one of
the best things you can ever do for your
metabolism.
Ensure you get direct sunlight for a few
minutes every morning, just before 10am.
Getting direct sunlight sends signals
through the retina in your eye to reset
melatonin. Not only does that help your
sleep that evening, but it improves your
energy levels that very day. Workout -
stretches, HIIT, run, walk, pilates, weights
etc...
9 - Transform your kitchen
to a safe zone
This year, make your kitchen a safe zone.
How? By Bringing fresh energy and fresh
food into your kitchen and purging it of
all of the foods and items that make us
sick and unhealthy is the first step to
making better choices and embracing
great health. When you win in the kitchen
you set yourself up for optimal success.
So, is your kitchen a safe zone? Is it
stocked with only foods that nourish
your body - whole, fresh foods that have
zero ingredient list? Fruits, lentils, greens,
yams etc...
Unsafe zone is a kitchen that has a lot
of questionable items - foods that come
in boxes, jars, cans and other packaging;
all refined and processed foods that have
added sugar.
Transform your kitchen into a safe zone
by throwing out all these boxed “foods”-
toss them into the garbage! Restock
your kitchen with happiness/Joy/energy/
health - fresh, and Whole Foods.
Here is to a stunning Year!
Jennifer Mwangangi-Ayoti is a
Chartered Marketer (UK), and a
seasoned Wellness Coach at Licial
Wellness. You can commune with
her on this or related issues via mail
at: [email protected]. You
can also visit the website at: www.
licialwellness.com.