Nutritionist Rachel Graham shares 3 daily changes to improve your health
How do we make changes that last longer than just a few weeks?
The latest behaviour change research tells us that the best way to proceed to ensure we can maintain our new healthy habits is to:
#1. START EASY
When you decide to turn over a new healthy leaf, it’s really important NOT to try & do too much at once. Research from behavioural change studies has shown that, when you hare off with a long list of new healthy habits to complete, you are more likely to give up on some or all of these in comparison to those who only start with one or a maximum of two changes! The less you take on the more likely you are to stick with these changes, eventually forming a new healthy habit…
To give you an example:
One of the world’s leading behavioural change scientists, B.J. Fogg, tells a story about how he started flossing just one tooth at a specific time every day. It was a task that took very little time, effort or motivation. He was easily able to add this to his daily routine. He found that when he had finished flossing just one tooth, that he naturally wanted to do another & another.. after a month he was flossing all of his teeth daily & it became something he just did without thinking & as part of his daily routine.
Key Message: Keep it short & simple – something that takes 5 mins or less!
The easier you make a behaviour, the less motivation you require to do it – i.e. adding one of Linwoods Cold Milled Flaxseed pouches to your breakfast smoothie, yoghurt, cereal or porridge daily. This is a great way to boost your general health, as just 2 Tablespoons provide a great source of fibre, protein & omega 3.
An additional key step is to place your Linwoods Cold Milled Flaxseed in a visible place so it is easy for you to add these to your new healthy breakfast option. This strategic placement acts as both a cue & a reminder, enabling you to easily include your Linwoods Cold Milled Flaxseed in your new morning routine…
#2 ADDING A HEALTHY HABIT TO AN EXISTING ONE
….continuing with the B.J. Fogg example – his consistency had successfully managed to make a daily activity into a new healthy habit, but there’s more to it than just that…
Key Message: Connecting a new healthy habit to something you are already doing, means you don’t have to find extra time in your day to fit it in, making you more likely to action it!
Think about your own day – starting with your morning activities that are already well established – what could you attach to any of these that would enhance your health outcomes?
#3 SIMPLIFY YOUR NUTRITION
Linwoods have made it easy for you to optimize your nutrition daily, just by using their convenient blends of cold-milled flaxseed.
Simply add 20g or 2 Tablespoons to your breakfast porridge, cereal or smoothie to hit your recommended daily amount (RDA) of key nutrients. This one small daily action can really make a difference, resulting in greatly improved health outcomes over time.
For example, do you want to increase your energy levels? Why not try adding Linwoods Flaxseed Co-Enzyme Q10 blend into your morning routine?
Why CoQ10? because It’s an important player in the antioxidant family & is essential for energy production (ATP). Its positive benefits in heart health are well documented.
Your body produces it naturally but as we age we produce it steadily less & less. We need to supplement daily or use fortified foods ie Linwoods cold milled flaxseed with CoQ10, (which also contains, almonds, brazil nuts & walnuts) Simply add 20g or 2 Tablespoons of this special Linwoods blend to a smoothie, yoghurt or even as a salad topper to improve energy production (ATP).
In addition, you could try Linwoods Flaxseed with Bio Cultures & Vitamin D to help maintain optimum vitamin D levels – really important during the winter months. This blend contains several key vitamins & minerals including 100% of the recommended daily amount of vitamin D + live cultures (Ganeden BC30) – a live culture that can withstand the harsh acidic environment of the stomach, thus improving its ability to support our immune system.
To highlight the importance of Vitamin D, multiple research studies confirm the significant role vitamin D plays in the function of our immune system and our body’s ability to fight infection.
TIP: 20g serving of cold-milled Flaxseed, BioCultures & Vitamin D is a tasty & convenient way to get 100% of your recommended daily intake of vitamin D + 6g of fibre, 4g of omega 3 & 4g of protein.
And Finally!
It’s important to remember
HEALTH IS NOT SOMETHING YOU BECOME, IT IS SOMETHING YOU DO DAILY!
✔ It’s all the little daily actions you action which adds up to one big result in the end
✔ It’s a marathon, not a sprint, pace yourself & emphasize consistency over perfection…
✔ Acknowledge & praise your efforts daily – you are more inclined to repeat the healthy habit if it is associated with praise & pleasure
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Hi! I’m Rachel, here’s a little bit about me and how I can help you!
WHAT I DO:
I’m a Nutritional Therapist & Medicinal Chef with over 25 years of Food & Nutrition experience.
I work predominantly in Women’s Health with an emphasis on Menopause. This naturally incorporates gut health, heart health & hormone health.
I am an accredited Menopause educator from The British Menopause Charity. I am qualified to advise women of the various treatment options available to manage the symptoms of menopause, including:
- HRT
- Alternatives to HRT(supplements, lifestyle & alternative therapies)
- Nutrition for Menopause – my new cookbook will be published in November 2022 with pre-orders open from September!
I run an online clinic with 1:1 consultations + group coaching specifically for Menopause
(https://menopausenutritionist.ie/meno-morphosis)
I also offer Meal Prep classes to give you the practical skills to improve your diet.
If you need help & would like to get in touch, just click here to book in for a quick chat
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