There's no perfect formula for starting your health journey, and there's no miracle shortcut. The best advice I can give is this: the moment you feel inspired to improve your life and your wellbeing, don't tell yourself, "I'll start on Monday." Take one small action right now. Progress begins when you take the first step and don't wait for perfection.
Wellness can be very overwhelming to some, making it exhausting to even start. It doesn't have to be drastic changes like a strict diet plan, removing entire food groups, adding 20 new supplements, waking up at 6am, meditating every morning. Long term changes happen when you follow practices that fit into your lifestyle, but also feel good to you.
Morning rituals
Pick one or two and follow them consistently for a week, then add on, build your personal wellness stack at your own pace and see how you feel! Focus on adding nourishing things in before taking anything away. This way you create a lifestyle you enjoy and want to maintain in the long run.
- Hydrate before having coffee: water, coconut water or herbal tea
- Include vitamin C rich foods in the morning such as oranges, red peppers, or kiwi
- Eat something before your morning coffee. Just having a handful of almonds or any nuts/seeds can be impactful
- Start the day with a nourishing drink in the morning, such as a cup of bone broth, miso soup or herbal tea
Food & eating habits
- Add a handful of dark leafy greens to your meals daily: spinach, kale, swiss chard
- Chew your food properly, at least 15-20 bites per bite
- Include cruciferous vegetables: broccoli, cauliflower, and cabbage regularly
- Add fresh herbs to your meals
- Swap cooking with processed oils (sunflower, canola, soya) to extra virgin olive oil, coconut, or avocado oil
- Eat slowly and mindfully. This can look like: before your first bite, you look at your plate, appreciate the food in front of you, then take a deep breath
Practical habits
- Batch cook one or two staples at the start of the week to have it readily available for you. For example: roast a large tray of vegetables (courgette, sweet potato, red onion, mushrooms, green beans, peppers), cook a pot of quinoa or wholegrain rice, boil a few eggs or make tofu scramble
- Keep healthy snacks accessible: nuts, seeds, dates, fresh fruits, cut carrots, celery, dark chocolate
- Read ingredient labels can help you make informed choices. Look for foods with ingredients you recognize and has a short list
Movement & body
- Move your body daily in a way you enjoy (walking, strength training, yoga, cycling)
- Take 1 evening bath weekly of Epsom salt baths to support your nervous system
- Aim for at least 20 minutes a day outdoors in nature, you can even take your shoes off and ground your feet on the grass
Hormone health
- Reduce plastic exposure where possible: swap cling film, plastic bottles, and food containers for glass or stainless steel to lower xenoestrogen exposure
- Limit alcohol, even moderate intake disrupts oestrogen metabolism and burdens the liver. This can affect hormone metabolism
- If you menstruate, familiarize yourself with your menstrual phases. Once you do this you will be able to notice how your energy is, appetite and mood shifts across your whole cycle, this awareness is fundamental to living healthier
Sleep
- Go to bed 30 minutes earlier than your usual schedule to support your sleep/wake rhythm
- Dim lights and remove screens at least an hour before bed
- Use magnesium spray on your legs or lavender oil on the soles of your feet before sleep
- Wake up to natural light, try and leave your shutters/curtains open
Stress & nervous system
- Practice 5 minutes of breathwork daily
- Prioritize magnesium-rich foods: spinach, potatoes, bananas, pistachios, sunflower seeds
- Incorporate a soul-nourishing practice for fun: journalling, painting, music, anything that reconnects you to yourself
A nourishing bowl
A nourishing bowl built from staples to make your next meal quick and efficient! If your staples (rice, roasted vegetables) are already batch-cooked, this bowl comes together in under 10 minutes. Swap chickpeas for a soft-boiled egg or tofu if you prefer and you can use whatever vegetables of your choosing in season. This recipe is a guide to show you how simple it can be to assemble a nourishing bowl.
Ingredients
- 150 grams wholegrain rice
- 1 red onion, cut into wedges
- 2 red peppers, sliced
- 200 grams cherry tomatoes
- 240 grams cooked chickpeas (drained)
- 60 grams rocket
- 1 avocado, sliced
- 1-2 tablespoons fresh parsley, chopped
- 4 tablespoons extra virgin olive oil
- 1tsp miso paste
- 1 lemon, juiced
- 1 garlic clove, minced
- salt and black pepper (to taste)
Instructions
- Cook the rice: Cook 150 grams wholegrain rice according to packet instructions. If using batch cooked rice, simply warm it through in a pan with a splash of water.
- Roast the vegetables: Preheat your oven to 200°C. Spread 1 red onion, cut into wedges, 2 red peppers, sliced, and 200 grams cherry tomatoes onto a baking tray. Drizzle with 2 tablespoons extra virgin olive oil, season with salt and black pepper, and roast until softened and slightly caramelised at the edges.
- Grill the chickpeas: Add 240 grams cooked chickpeas (drained) to a small pan over medium heat with a drizzle of olive oil and a pinch of salt. Warm through for 3 minutes. You can add a pinch of cumin or smoked paprika here if you like an extra spice!
- Make the dressing: In a small bowl, whisk together 2 tablespoons extra virgin olive oil, 1 lemon, juiced, and 1 garlic clove, minced and 1tsp miso paste. Season with 1 pinch salt and black pepper to taste. Add a splash of water if you'd like it a little thinner.
- Assemble: Divide the rice between two bowls. Add the roasted vegetables, chickpeas, and a generous handful of rocket salad. Top with 1 avocado, sliced and scatter over fresh parsley, roughly chopped. Drizzle the dressing over everything and enjoy!