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Sweet Dreams…

So, how’s your sleep, are you getting enough? Studies show that a good night’s sleep improves learning, preparing your brain for the next day and forming new neural pathways to allow you to learn new stuff and remember it! I for one am a huge lover of sleep and have no issues popping right off, but I know a staggering amount of people who suffer from insomnia or who have kids that wake them continuously through the night.

We’ve all had a crappy nights sleep before and we all know that foggy brain next day feeling. The effects of sleep deprivation are pretty startling and effect us both mentally and physically.

Mental effects of sleep deficiency –

  • you may have trouble making decisions
  • you may have trouble solving problems
  • you may have issues controlling your emotions and behaviour
  • you may have trouble coping with change

Sleep deficiency also has been linked to depression, suicide, and risk-taking behavior.

Physical effects of sleep deficiency –

  • ongoing sleep deprivation is linked to heart disease. Your blood vessels and heart undergo healing and repair during sleep!
  • increased risk of obesity
  • lack of sleep causes hormonal imbalance. The hormone in charge of making you feel full (leptin) drops with lack of sleep and the hormone in charge of making you feel hungry (ghrelin) goes up!
  • changes how your body reacts to insulin
  • deep sleep supports healthy and normal growth and development in children and teens
  • deep sleep also helps to repair cells and tissues and build muscle mass
  • our immune system is compromised by lack of sleep

Here are some achievable tips on how to get (you and your kids) to sleep and stay there –

  1. Keep to a sleep schedule. Go to bed and rise at the same time, every day of the week
  2. Put down those laptops, phones and iPads a good hour (at least!) before your bedtime and make sure they are at least 2 metres away from your bed while you sleep
  3. Don’t have any caffeine after lunch time
  4. Take part in regular exercise. Pilates anyone?
  5. Use essential oils to help create a peaceful and relaxed state of mind. Lavender, ylang-ylang and chamomile activate the alpha wave activity in the brain. Try a roller with some diluted essential oil in carrier oil on your temples, the back of the neck or diffuse it in your bedroom.
  6. Make sure your bed and pillow are top notch. You spend a lot of time in your life in bed (hopefully) so get the best you can afford.

How much sleep should you be getting? Generally for adults, 7 – 9 hours is recommended. For teens, 8 – 10 hours and children age 6 – 13, 9 – 11 hours is recommended.

Spiced Lentil Soup

This delicious and nutritious lentil soup will satisfy even the fussiest in the family. It’s quick and easy to prepare and make ticking all my boxes!

Here’s what you’ll need –

  • 1 tablespoon olive oil or ghee
  • 2 onions, chopped
  • 1 tablespoon ginger, finely sliced
  • 3 cloves garlic, finely chopped or crushed
  • 1 teaspoon ground cumin
  • 1/2 teaspoon ground coriander
  • 1/2 teaspoon ground cinnamon
  • 3 cups vegetable or chicken stock
  • 1 cup dried red lentils (or puy lentils if not pureeing soup)
  • 1 cup coconut milk
  • 2 tablespoons lemon juice
  • 1/2 teaspoon himalayan or sea salt
  • 2 tablespoons fresh coriander, chopped
  • 2 tablespoons fresh basil, chopped

Here’s what to do –

  1. Heat oil or ghee in large saucepan over a medium heat. Add onions and cook until translucent, then add ginger, garlic and spices. Cook for one minute, stirring constantly.
  2. Add stock and lentils and bring to the boil. Cover pan and bring to simmer for approximately 20 minutes or until lentils are tender.
  3. Remove from heat. This is where you have the option to blend to a smooth soup (kids will prefer this option 98% of the time). Blend mixture (1/2 at a time) in your blender or use a stick mixer until smooth. If using a blender, remove the centre piece in the lid to allow steam to escape and place a piece of paper towel over the hole. Once you have blended your soup, pour mixture back into a clean pan.
  4. Stir in remaining ingredients over a low heat
  5. Serve and enjoy!

Stay Hydrated – even in winter

We all know that drinking adequate amounts of pure water is crucial for good health and that it’s important to increase our intake in the hotter months due to extra losses through perspiration.  We still need around 2L/8 glasses of water every day – even in winter.

Did you know that if you are only 2% dehydrated, your bodies physical performance can be affected due to the many processes that water is involved in? Even if you are slightly dehydrated, the activity of enzymes in the body can slow down which can lower metabolism and reduce your ability to exercise efficiently. Every cell in our bodies require water to function. It helps circulate nutrients around the body, regulates our body temperature, helps to improve our skins texture and colour, flushes toxins from the body and it keeps our joints healthy by hydrating cartilage. Research even shows that being dehydrated can make you grumpy and confused so drink up the good stuff!

Here’s our tips for keeping hydrated and staying hydrated:

  • Start your day with hot water and lemon juice or a herbal tea
  • Take a drink bottle with you everywhere you go
  • Try to drink a litre of water before 10am. Remember – by the time you feel dehydrated, you already are!
  • Drink water at room temperature if possible to help absorption
  • Use good quality salt (sea salt or himalayan salt) as they are rich in trace elements that are the foundation for optimum cell health and hydration
  • Reduce your caffeine consumption
  • If you need some flavour in your water, try a few drops of essential oils, an infuser with fresh fruit or Intra Strength
  • Mix it up with some coconut water which is rich in potassium, sodium and electrolytes

Are you up for the Challenge?

Our last challenge was amazing but this one is going to be even better!
We had such an amazing response and so many of you asked when the next challenge was going to be – well here it is! It all starts Saturday 4th June at 10:30am, where all the challengers will meet at the studio and receive a nutrition talk with our challenge mentor Paachi. You can find a bit more about her here – LIVE THE FIT LIFE. We’ll have our Fit3D scanner ready if you choose to have a scan and your challenge registration pack will be handed out. It is crucial that you make this meet up to ensure the best start for your challenge. You will leave with your meal plan, diary and shopping list so that you can do your shop for the week and get your pantry sorted for the following week. DETAILS –
  • Starts 6th June and runs until 5th July
  • Any 4 sessions + free yin yoga session per week
  • Weekly email
  • Registration pack (These include a P&C muscle singlet, smart & sassy oil sample, Prana On Intrastrength and protein powder samples, flex band and meal plan with diary)
  • Extra nutrition talk with Paachi at the half way mark

INVESTMENT –

Early Bird (paid before Monday 29th May)
Registration $49 + $60 per week DD or $240 upfront
or
Registration $69 + $70 per week DD or $280 upfront

PRIZES –

2 hour shopping experience with The Stylist Trade
Prana On hamper pack
Plus more!

Ready to sign up? Email us – info@pilatesandco.com.au and let us know if you want to set up a direct debit or pay upfront. We’ll have you all set up and you’ll have your space in the challenge confirmed. Our last challenge filled up in a few days so get in quick to avoid disappointment!

DIY Bliss Bombs

These nuggets of pure bliss are so easy to make and are such a luxurious treat for when you feel like giving yourself a little TLC. They also make gorgeous gifts for just about anyone so make plenty to share around!

Here’s what you need –

  • ½ cup cornflour
  • ¼ cup Epsom salt
  • 1 cup bicarbonate soda
  • ½ cup citric acid
  • ¾ tbsp water
  • 2¾ tbsp coconut oil
  • A few drops of your favourite pure essential oil
  • optional, moulds
  • optional, dried flowers
  • optional, natural colouring

Here’s what to do –

  1. Sift all of the dry ingredients together.
  2. In a separate mixing bowl mix all of the wet ingredients.
  3. Add the wet ingredients to the dry and quickly whisk together as the mixture will fizz. Keep whisking until the mixture resembles wet sand consistency.
  4. Now you can begin moulding your bliss balls, you may mould them into balls with your hands or use a mould for a more uniform finish.
  5. Set the bliss bombs aside to dry overnight.

Think about the mood you would like to create to decide which essential oil/s to add. If you want a relaxing, soothing experience good choices are lavender, bergamot, yang ylang and vetiver. For a more invigorating bath add grapefruit, orange or peppermint. When you add your bliss ball to the water, it will fizz and dissolve, releasing the delightful aroma of the essential oils along with the epsom salts and coconut oil. Your body will be revitalised and your skin silky smooth, enjoy!

 

 

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