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It’s Stress awareness month and I think it’s important if we just stop for a second and take note of the horrible impact stress has on our lives. Right, ready to continue? Good, stress can be important for change and drive but when it reaches a level that is not manageable then, that’s when you need to stop for a minute and evaluate things. So what small changes can you make that will really help?

 

1.Mange your own expectations

 

Expectations is often what drives our stress levels up. This could be us expecting to get a job promotion by a certain date.  It could be expectations to deliver vast quantities of work by a certain deadline or it could even be hitting personal targets you have set.  Take a moment and step back to evaluate what is making you stressed. Ask yourself how much of this, is really in my control? Ask yourself, what can I realistically achieve in this time period?  Once you have established that then begin to manage your own personal expectations better. After that manage the expectations of those around you. Talk to those who are affected by the outcome of your goal and let them know how things are going and how you feel.

 

2. Learn how to relax

 

This may sound relatively simple but you would be surprised how many people struggle to relax when they are stressed. You have probably heard alot about meditation and mindfulness? It’s not just a fad that is on trend, it actually has scientific evidence behind it. So give it a go.

Also find other things that relax you which allow you focus on that activity alone and allow you to be free from intrusive stressful thoughts This could be playing sport, painting, playing an instrument. Try a few things out.

3. Look after your body

 

Now when I say this I mean think about the food you are eating when you are stressed and the level of sleep you get. So when we are stressed we tend to stress eat. Popping out for a muffin from M&S at lunch? or maybe it’s shoving down a galaxy bar and a packet of crisp for dinner because you’re going to be home to late to cook.  Get on those quick health meals – make your lunch the night before. Develop a sleep schedule and stick to it. Make sure you’re going to bed at the same each night and have a relaxing routine before bed. Sleep is often the thing that is most affected when we are stressed but the thing we most need when we are stressed to help us operate.

 

 

 

It’s National Nutrition and Hydration week. So we thought what would be better than sharing some of the best 5 nutritional breakfast recipes we can find. Here are 5 nutritional Instagrammers you need to check out. These recipes are an Instagrammers dream- taking food porn to a whole new level. If you want to up your Nutritional Breakfast game then check these out.

1. Scrambled Egg Toast with Roasted Asparagus by Well Plated

Instagram: @Wellplated

Asparagus on toast with Eggs

Look at this Yummy breakfast. And So instagramable but also easy! None of this fumbling around with 10 ingredients that you need to buy at some super health store that is going to cost you as much as your weekly shop. Simple and cheerful and nutritional.  If you cook eggs for breakfast anyway then this is just taking it a little step further and making it even greater on the Nutritional Breakfast scale. A great way to get you on your way to your 5 a day. Recipe here.

 

 

 

2. Blueberry Coconut Protein Smoothie by Natural Chow

Instagram: @NaturalChowBeautiful picture of a berry smoothie

For those of you that want a liquid breakfast and are all about that early morning protein hit this nutritional breakfast option is for you.  A very simple recipe you can whizz up in no time and still have enough time to Instagram it before you leave the house. Recipe here.

 

3. Simple Breakfast Burritos for Two by Edible Perspective

Instagram: @edible_perspective

Open burrito picture

 

Who says burritos are just for lunch and dinner! Check out this fab recipe for a breakfast burrito. This recipe is for two so if you’re feeling extra nice you can make your partner or housemate one. If not just pack it up and stick in the fridge for another morning. A Nutritional Breakfast with beans and eggs. Recipe here.

 

4. Peanut Butter Cookie Energy Bars by Get Inspired Everyday

Instagram: @get.inspired.everyday

Stack of protein breakfast bars

Some people are all about that sweet hit early in the morning, myself included. If things really are hectic in the morning and you want to eat breakfast but once you’ve left the house then these will do just fine. Full of sweet flavours but naturally sourced from fruit and peanuts, this will certainly give you a breakfast boost on the move. A great Nutrional Breakfast alternative.Recipe here.

 

5. 5 Sweet Spins on Yoghurt Bowls by the Food Network

Instagram:@foodnetwork

Yogurt Bowls

 

At number 5 we have 5 sweet spins on yoghurt bowls. Not that this list is in order of greatness. They are all fab- Great to have variety in your diet. So Yoghurt bowls- don’t really need a recipe for this as it’s just yoghurt with toppings. However, what you may be looking for is inspirations on how you can jazz up your yoghurt bowl so you are not having granola and blueberries every day. Inspiration here.

There’s a whole host of social media accounts and blogs dedicated to healthy lifestyles, whether that be fitness, nutrition, or a combination of the two. With so many out there, who should you be following? We recommend some of these people:

Jessamyn Stanley

Jessamyn Stanley is awesome. She started documenting her yoga journey on Instagram in order to check her alignment, and has quickly become an inspiration to women everywhere. She now teaches all over the world, and is also a body positivity advocate. Jessamyn encourages people to think ‘how does this feel?’ instead of ‘how does this look?’ while practising yoga.

Chocolate Covered Katie

You know how desserts are the best? Well, Chocolate Covered Katie does. She has loads of recipes for all kinds of sweet treats. The best, though, is that they’ve all been given a healthy twist. Sugar and syrup are replaced by healthy alternatives, and everything is still bloody delicious.

Minimalist Baker

Dana Shultz shares recipes for healthy food which is usually plant-based of gluten-free. So far, so standard. However, the best part about The Minimalist Baker is that she really does mean ‘minimalist’. Every recipe uses 10 ingredients or less, 1 bowl, or less than 30 minutes of your time, so you can make nutritious food without a lot of faff.

Fit Bottomed Girls

Erin Whitehead and Jenipher Walters have a website with everything from recipes to awesome playlists to get you fired up. Their Instagram is funny and full of motivation. They also have a podcast. There’s even an Anti-diet book. Basically, whatever you’re looking for in terms of motivation, you’ll find it thanks to Fit Bottomed Girls.

Deliciously Ella

You’ve probably seen her own brand of healthy energy balls in the shops. If not, you might have seen one of her three healthy eating cookbooks. Or perhaps you’ve seen the deli she’s been able to open in London because of her huge following. There’s no denying that Deliciously Ella is everywhere, and she’s great at what she does.

Fully Raw Kristina

If you like your healthy food looking bright and cheery, there’s nobody better than Kristina Carillo-Bucaran. Her Instagram feed and Youtube channel are super-bright and some of her recipes are super-tasty. She even has her own organic co-op, if you happen to be based around Texas.

Kayla Itsines

Kayla Itsines has a following of 10,000,000 women, and she has that for a very good reason. Users who are signed up to take part in her various programs are given targeted exercises to incorporate into theirworkouts, as well as a selection of recipes to cook every day. It’s like having someone hold your hand and guide you.

healthy

If any of these guys have inspired you, don’t forget that you can find personalised advice on healthy eating and fitness from our awesome HowNow experts. Happy health-ing!