Importance of Woman’s Health and Wellbeing

This international women’s day we have teamed up with an incredible woman in our lives to bring you expert health and wellness tips and celebrate all things woman! Paula Middendorp is our qualified nutritionist and wellness advisor from www.wholeheartnutrition.life who has a passion for all things food, health and wellness.

Paula Middendorp

Today is international women’s day, let’s celebrate all things women!

I love my husband, don’t get me wrong. I am not here to speak about women being the higher beings of the sexes – NO! Men offer so much value and should be appreciated for all their amazingness! Especially my husband (definitely biased there)!

However, I do want to do a shout out to all the amazing women out there who juggle so much in life and may be feeling under-appreciated or under-valued. YOU ARE AMAZING, YOU ARE ENOUGH and YOU MATTER! Whether it is Motherhood, being a good wife, friend, daughter, girlfriend. Managing your kids and all their activities, making sure they are loved as well as developing into good people during the process. You might be juggling multiple businesses (I am currently juggling 3) or have a career that is really wearing you out, although you love it. I want to celebrate you and all that you offer to the world.

You are unique, you are special and you bring incredible qualities to those who walk into your life! Remind yourself of your worth daily and celebrate all that you are! Make this day a celebration of you and all the wonderful women that surround you!

Paula Middendorp

~ Qualified Nutrition & Wellness Advisor

Food is fuel

6 Tips to improve mental, physical and emotional health

With all the juggling of the modern-day woman, things can take their toll, affecting our mental, physical, emotional and hormonal health. Sometimes life can be overwhelming and can leave you feeling depleted and low.  So, I want to offer you some tips that will help your overall wellbeing and assist in balancing everything from the inside out to ensure your health is functioning at an optimal condition!

1) Eat a Balanced Diet

Eat a diet that is mostly plant based with good carbohydrates, good proteins and good fats and remember that food is fuel! There are so many medicinal advantages of having a well balanced diet. To help you break that down, this is what it looks like:

  • Carbohydrates: fruits, vegetables, grains such as quinoa, rice (wholegrain preferably), barely, buckwheat and bulgar as a few examples
  • Proteins: fish, chicken, lean red meat, legumes – beans, chickpeas, lentils, spilt peas, eggs, tofu, nuts, seeds including nut and seed paste (tahini)
  • Good fats: avocados, olive oil, seeds, nuts, tahini (you will notice nuts and seeds are also in the protein section) – winning!!

2) Move and Exercise Daily

Ensure you incorporate some daily movement of some kind (ensure it is something you love doing so that it is sustainable). Exercise gets those happy endorphins going and helps balance out certain hormones.

3) Nurture your Mental Health

Look after your mind, stress and emotional health. This can be done by:

  • Ensuring you have at least 20 minutes to yourself to do something you love every day
  • Practice mindfulness by being present in everything that you do
  • Practice meditation for at least 10 minutes per day
  • Head out into nature to get some happy endorphins going
  • Try a yoga class
  • Have a regular massage once a month
  • Catch up with a girlfriend to have some quality time and a good old laugh

4) Aim for 8 Hours of Sleep

Ensure you aim for at least 8 hours of sleep per night. You actually detox in your sleep throughout the night which helps lower your cortisol and stress levels.

5) Avoid Refined Sugars

Avoid refined sugar in things like lollies, baked goods etc. Sugar can cause havoc with your hormone health and has no nutritional benefits at all. Remember food is medicine!

6) Avoid Alcohol

Avoid too much alcohol. Alcohol also plays a part in hormone imbalance and disruption. Limit your alcohol intake to 10 standard drinks per week. Red wine is a winner as it contains some antioxidants (aim for organic if possible) however keep in mind the 10 standard drinks per week as an indication. This isn’t free rein to hit the bottle. Everything in moderation.

I hope this has helped! Remember everything in moderation. Doing the above isn’t always easy and remember everything in balance (I also like to party and love my wine so you know – balance). However, if you start incorporating one of these things per week and build them up, it will help you feel better mentally and physically!  Happy International Women’s Day amazing women! May you celebrate YOU and all of the amazing women around you!

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