Who doesn’t want more energy, better sleep & less stress?! With these five easy health hacks you’ll be calmer, fitter and healthier in a flash…
Healthy eating cook and author of Nourished, Scott Gooding, has made it his mission to get Australian’s eating better and living a healthier, more connected life. As the founder of the Scott Gooding Project, a website where people can share and access easy, healthy recipes, his goal is to counteract all the junk food we and our families are exposed to every day – and live a more energised life.
“The modern diet is drenched in convenience and fast food,” says Ben, who is also a personal trainer and health coach. “But the Scott Gooding Project recipes are testament to the ease in which you can improve the food and health landscape at home, for you and the family.” Scott was also a guest host of Fitness Passport, a new YouTube series where trainers and healthy-eating experts’ trial interesting workouts and health spots around Sydney. And Scott has learned a thing or two along the way. Here, he shares his best easy health hacks for more energy, better sleep and less stress.
Avoid Caffeine If You’re Stressed
We’ve all been there. Had a busy day ahead so loaded up on caffeine, which you think will give you the kick start you need, but don’t do it! “Don’t hate me, but drinking caffeine when you are stressed or anxious is only going to make things worse,” Scott says. “It is inflammatory to your body and prevents your body from absorbing iron, so it causes more harm than good. If you are tried or stressed out, try to find a caffeine-free alternative to tea or coffee instead.”
Nutrient Boost Every Meal
There’s no doubt that most of us are busy with daily life commitments, from work and friends to family. “This can often mean that our health and diet needs are not always met,” explains Scott. “If you don’t have time to get sick or run down, then try boosting the nutrient level in every meal. Add spices such as turmeric to your meals for its anti-inflammatory properties. Or, add sprouts, such as alfalfa sprouts, which are very high in nutrients. Make sure there is always something green and leafy in your meals and if you are finding that you are starting to feel under the weather. It’s easy to add in a few vitamin C rich foods, such as capsicum.” Scott also suggests filling your cupboard and fridge with nutrient rich foods. “This way you can easily maximise the nutrients in any meal easily.”
Turn Off Your Phone & Electronics Two Hours Before Bed
It’s a habit many of us are guilty of – ending a long day with a bit of social media trawling or watching the box. But this could actually be compromising your sleep. “I understand that after work is the best time to catch up with friends and see what is happening on social media,” says Scott. “But it’s important to switch off before bedtime so that you have a restful sleep and can prepare for the day ahead. The screen on your devices emits a blue light, which actually turns off your melatonin – your sleep hormone. This hormone naturally begins to be produced by the body when the sun goes down, helping prepare you for a good sleep. If you stay up staring at your screen, you are less likely to have a restful sleep. And furthermore, you will probably be thinking about the million things that are going on in your life rather than winding your brain down.”
Scott says if you need to use that time to catch up on things, try to turn everything off by 8 to 8:30pm. “This gives your time to get your body and brain ready for sleep.”
Exercise In The Morning
It’s the daily kick start that can transform your daily life – even if you normally have to drag yourself out of bed to do it! “I know many of us think that we are not morning people and that is fine, but just try to exercise for three weeks and make it a habit,” suggests Scott. “Training in the morning means that you get your blood pumping. Your metabolism is revved up and your muscles are working, helping you get energised and start the day. It’s a great way to enjoy the day and feel like you have done something for yourself before you get into the office. Also, if you train in the morning, you are less likely to talk yourself out of it throughout the day, and therefore you’re less likely to miss your workouts completely.”
Get Up On the Hour, Every Hour
Move that booty of yours and you’ll not only boost your physical activity, but you’ll boost your brain power too. “Many of us have desk jobs, or lead sedentary lifestyles in general which is negative for our health,” explains Scott. “Especially if you are going from your bed to your car, then to your desk, the couch and back to your bed. To help offset the damage done but sitting all day, aim to get up on the hour. Get up and do some stretches, walk to the water cooler so that you can also get the added benefit of remaining hydrated, and make sure you take a walk at lunch time.” The more incidental movement that you do, the better your body will perform. Bonus: when you resume your tasks, your brain will think more clearly and you’ll work more efficiently.
ABOUT FITNESS PASSPORT: Fitness Passport is an online series Getaway-style show for health and fitness, founded by Ben Lucas. Ben and Fitness Passport’s co-hosts trial new workouts and interesting health spots to show audiences what is available, what to expect and to provide helpful tips to live a healthier life. Ben Lucas is also the owner and co-founder of Flow Athletic and founder of Flow After Dark silent yoga discos. More Energy, Better Sleep & Less Stress