Wellness challenge

Wellness Challenge: Week Two

This week our focus is on mindfulness, getting moving in a fun way and making healthier food choices.

MIND

This post by Pocket Mindfulness explains the different ways in which you can practice mindfulness. The mind challenge this week is to complete one of the pocket mindfulness exercises when you are feeling anxious, angry or upset and see how it makes you feel afterwards.

I have chosen mindful awareness. Every time I think a negative thought I am going to take a moment, acknowledge that it is just a thought, imagine that negative thought as a physical object like a balloon and let it float away.

Continue saying a positive mantra often, change it if you didn’t like your one from last week.

BODY

Our body challenge this week is to get moving! What you decide to do will depend on your imagination, fitness level and time constraints. The only rule is that you have to enjoy what you are doing. Maybe you enjoy yoga or pole dancing or boot camp, whatever it is that floats your boat, you go for it. I will post a blog mid week about different FUN ways you can exercise in case you’re stuck for ideas.

Remember to continue working on your pelvic floor!

If you are pregnant then it is a good idea to learn how to exercise safely. In Perth, Taryn from Fit Right Physio runs Pregnancy Education classes – two hours of education in a small group setting and then an individual pelvic floor muscle assessment with an ultrasound machine on your abdomen.

NUTRITION

Bread seems to be the first food to go when someone embarks on a new ‘health journey’, but there is a place for bread in a healthy diet!

In fact, a diet high in wholegrains (think: the brown bits of grains) can help reduce your risk of high triglycerides (bad blood fats), heart disease, type 2 diabetes and even cancer.

Many people think they can’t eat bread because they experience tummy discomfort. More often than not this is caused by a diet too high in refined carbohydrates (food made from white flour), too much wheat or simply too much bread!

Wholemeal and wholegrain foods are higher in fibre, are more nutritious, help stabilise your blood sugar levels and are more filling. So a small serve goes a long way. We should be aiming for most of the grain foods we eat to be wholemeal or wholegrain and to get as much variety as we can.

Choosing a healthy bread is a great place to start. A healthy bread is high in fibre, low GI and contains plenty of tummy friendly prebiotics to feed your good bacteria. Read up on how to choose a Healthy bread here! 

This week’s nutrition challenge is to make healthier food choices. I like to say to myself ‘What would Sarah do?’ while shopping for groceries or ordering out. If you are going out to dinner and can choose between fish and salad or a big greasy burger and fries, go with the fish and share a small serve of chips. If you have a choice between purchasing a mars bar at the petrol station or eating an apple when you get home, choose the apple and have some cheese or natural peanut butter with it.

Don’t forget to keep drinking your 2L (or more) of water every day.

SUMMARY

  1. Continue saying a positive mantra often.
  2. Do pelvic floor exercises regularly.
  3. Drink a minimum of 2L (or more) of water every day.
  4. Practice mindfulness.
  5. Get moving in a FUN way
  6. Make healthier food choices.

Don’t forget to tag me on Instagram while completing your wellness challenges this week!

If you missed WEEK ONE find it here.

xxx That Gypsy Mum xx

Wellness challenge

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