Living a life less toxic…

by Faith Canter


2 Comments

28 Day Challenge Days Twenty Seven & Twenty Eight

Hello and welcome to the final blog post for the 28 Day Challenge!

How have you found the challenge? Easy, hard or have you just dipped in and out?

It’s been a great healthy start for 2014 for us all, hasn’t it?

So for the last two days of the challenge there aren’t any extra items to be added to your daily routine, you just need to continue with the below items:

Day’s 27 & 28 (Sat & Sun):

1. Out with gluten, processed sugars, sweeteners, alcohol, fizzy drinks and caffeine.

2. Meditate for 20 mins a day, do 10 mins of Tai Chi, Qi Gong, Pilates or Yoga and listen to 15 mins of upbeat music each day.

3. Drink at least 2.5 litres of water a day.

4. Do 40 seconds of planking.

5. In with fermented foods, super foods, Himalayan salt, sweet potatoes (instead of white potatoes), brown rice and quinoa (instead of white rice), coconut oil for cooking with and dark chocolate (instead of milk chocolate).

6. Note 25 things you are grateful for in your gratitude pad.

7. Start each day with a lemon, ginger or lime water (warm or cold) and have breakfast within one hour of waking up.  Makes sure to eat every 3-4hrs thereafter.

8. Take a daily probiotic.

9. Eat 7 fruit or vegetables a day (preferably raw for optimum nutrition). Try to have about 25% of each meal raw, making sure to soak nuts and seeds prior to consumption.

10. Make sure you have breakfast within a hour of getting up and don’t skip meals, make sure to eat something (if only something little) every 3-4hrs.

11. Replace toxic home and skin care products with natural and, where possible, homemade alternatives.

12. Watch at least one inspirational or motivational video each day.

13. Have at least one smoothie or a juice every day (the choice is yours which one), but make sure it has some veggies in as well as fruit.

14. Get out in nature!

15. Try having 1 or 2 Epsom salt baths a week. Epsom salts are high in magnesium, which helps draw out toxins as well as aches and pains.

16. Get off the bus a stop early or park your car at the wrong side of the car-park to your destination.

17. Try not to say negative things about yourself, either out loud or in your own head. The way we talk to ourselves has a massive impact on our self image and self belief, so try to be kind and see what a difference it makes.

18. If you haven’t already then take the adrenal fatigue questionnaire on Dr James Wilson’s adrenal fatigue website.http://www.adrenalfatigue.org/take-the-adrenal-fatigue-quiz

Image

So that’s it, the 28 Day Challenge almost complete!

Well done to everyone that’s taken part, I hope you’ve found it beneficial.

It’s advisable to try and pick at least a few of the above items to continue with, not to reintroduce all the naughty stuff back at once, but take your time.

It’s been great doing the 28 Day Challenge together, best of luck with ongoing health and happiness!

Watch this space for more blogs! =0)


Leave a comment

28 Day Challenge Day Twenty Six

Welcome back!

So we have almost completed the 28 Day Challenge, well done to everyone that’s still with us. How have you found it?

So here’s Friday’s blog post for you to follow:

Day Twenty Six (Friday): 

1. Out with gluten, processed sugars, sweeteners, alcohol and fizzy drinks.

2. Meditate for 20 mins a day (I advise a guided meditation if you’re new to this).

3. Drink at least 2.5 litres of water a day.

4. Do 40 seconds of planking.

5. Pick another drawer or cupboard to de-clutter, use the natural vinegar solution (mentioned in day two) as a cleaner rather than any toxic chemicals.

6. Note 25 things you are grateful for in your gratitude pad.

7. Increase the amount of steps or length of time you walk today by 5% from the previous day’s total.

8. Take a daily probiotic.

9. Eat 7 fruit or vegetables a day (preferably raw for optimum nutrition).

10. Make sure you have breakfast within a hour of getting up and don’t skip meals, make sure to eat something (if only something little) every 3-4hrs.

11. All caffeinated tea and coffee should be replaced with green tea, herbal teas or water.

12. Watch at least one inspirational or motivational video each day.

13. Have at least one smoothie or a juice every day (the choice is yours which one), but make sure it has some veggies in as well as fruit.

14. Where possible try having sweet potatoes instead of white potatoes (they make yummy wedges and jackets).

15. Try introducing fermented foods into your diet.

16. Get off the bus a stop early or park your car at the wrong side of the car-park to your destination.

17. Replace unhealthy transfat cooking oils with coconut oil.

18. Complete 20 minutes of yoga, pilates, tai-chi or Qi Gong routine to three days of your week.

19. Try not to say negative things about yourself, either out loud or in your own head. The way we talk to ourselves has a massive impact on our self image and self belief, so try to be kind and see what a difference it makes.

20. Introduce some superfoods into your daily diet. Items like blueberries, oily fish, spinach, pistachio nuts, peppers, quinoa, brown rice, avocados, garlic, goji berries, broccoli, lentils, apples, sweet potatoes, hemp seeds, chia seeds, watercress and oats are all super foods and should be included in your diet for optimum health.

21.  If you are still treating yourself to the odd bit of chocolate please replace this with dark chocolate.

22. Consider switching one of your skin or hair care items to a natural alternative.

23. Try having 1 or 2 Epsom salt baths a week. Epsom salts are high in magnesium, which helps draw out toxins as well as aches and pains.

24. Start your day with fresh lemon, lime or warm ginger water (or a mixture of these).

25. Listen to least 15 mins of upbeat music a day.

26. Swap table salt for Himalayan salt.

27. Consider purchasing a Himalayan salt lamp or candle holders. These items made from Himalayan salt draw impurities, negatives and damp from the air around them.

28. Introduce some detoxifying herbal teas into your daily regime.  These are bitter tasting teas like dandelion, nettle, wormwood or milk thistle.

29. Go organic with meat and dairy.

30. Take part in the 100happydays challenge. http://100happydays.com/

31. Take the adrenal fatigue questionnaire on Dr James Wilson’s adrenal fatigue website.http://www.adrenalfatigue.org/take-the-adrenal-fatigue-quiz

32. No more microwaving!

33. No more storing foods and drinks in plastic!

34. Watch this film about letting go of our ego: http://www.youtube.com/watch?v=A0qiFzj442U

35. Try making at least 25% of every meal raw.

36. Soak your nuts and seeds.

Image

New for Day Twenty Six:

37. Get out in nature! Take a walk in nature, be that in your local park, in the woods or down by the beach. Just find somewhere to walk and really open your eyes to the beauty of nature. Feel it refreshing you and energizing you and then go on your way a little bit happier and lighter.

38. Replace toxic air-fresheners in your home with a natural DIY version. Simply find an small spray bottle, fill almost to the top with filtered water, add a few drops of vodka (you don’t need this if you’re likely to use it quickly, as it’s to stop it from going off) and then add about 30 drops of your favourite essential oils and shake. I use this around the house, in the car and also as a body spray.  It needs to be shaken before each use otherwise the oils will sit on the surface. My favourite oils at the moment are grapefruit and orange as they are really refreshing and quite strong smelling.

That’s it for Day Twenty Six!

See you tomorrow =0)


Leave a comment

28 Day Challenge Day Twenty Five

Welcome back!

Here’s day twenty five of the 28 day challenge for you.

Day Twenty Five (Thursday): 

1. Out with gluten, processed sugars, sweeteners, alcohol and fizzy drinks.

2. Meditate for 20 mins a day (I advise a guided meditation if you’re new to this).

3. Drink at least 2.5 litres of water a day.

4. Do 40 seconds of planking.

5. Pick another drawer or cupboard to de-clutter, use the natural vinegar solution (mentioned in day two) as a cleaner rather than any toxic chemicals.

6. Note 25 things you are grateful for in your gratitude pad.

7. Increase the amount of steps or length of time you walk today by 5% from the previous day’s total.

8. Take a daily probiotic.

9. Eat 7 fruit or vegetables a day (preferably raw for optimum nutrition).

10. Make sure you have breakfast within a hour of getting up and don’t skip meals, make sure to eat something (if only something little) every 3-4hrs.

11. All caffeinated tea and coffee should be replaced with green tea, herbal teas or water.

12. Watch at least one inspirational or motivational video each day.

13. Have at least one smoothie or a juice every day (the choice is yours which one), but make sure it has some veggies in as well as fruit.

14. Where possible try having sweet potatoes instead of white potatoes (they make yummy wedges and jackets).

15. Try introducing fermented foods into your diet.

16. Get off the bus a stop early or park your car at the wrong side of the car-park to your destination.

17. Replace unhealthy transfat cooking oils with coconut oil.

18. Complete 20 minutes of yoga, pilates, tai-chi or Qi Gong routine to three days of your week.

19. Try not to say negative things about yourself, either out loud or in your own head. The way we talk to ourselves has a massive impact on our self image and self belief, so try to be kind and see what a difference it makes.

20. Introduce some superfoods into your daily diet. Items like blueberries, oily fish, spinach, pistachio nuts, peppers, quinoa, brown rice, avocados, garlic, goji berries, broccoli, lentils, apples, sweet potatoes, hemp seeds, chia seeds, watercress and oats are all super foods and should be included in your diet for optimum health.

21.  If you are still treating yourself to the odd bit of chocolate please replace this with dark chocolate.

22. Consider switching one of your skin or hair care items to a natural alternative.

23. Try having 1 or 2 Epsom salt baths a week. Epsom salts are high in magnesium, which helps draw out toxins as well as aches and pains.

24. Start your day with fresh lemon, lime or warm ginger water (or a mixture of these).

25. Listen to least 15 mins of upbeat music a day.

26. Swap table salt for Himalayan salt.

27. Consider purchasing a Himalayan salt lamp or candle holders. These items made from Himalayan salt draw impurities, negatives and damp from the air around them.

28. Introduce some detoxifying herbal teas into your daily regime.  These are bitter tasting teas like dandelion, nettle, wormwood or milk thistle.

29. Go organic with meat and dairy.

30. Take part in the 100happydays challenge. http://100happydays.com/

31. Take the adrenal fatigue questionnaire on Dr James Wilson’s adrenal fatigue website.http://www.adrenalfatigue.org/take-the-adrenal-fatigue-quiz

32. No more microwaving!

33. No more storing foods and drinks in plastic!

34. Watch this film about letting go of our ego: http://www.youtube.com/watch?v=A0qiFzj442U

Image

New for Day Twenty Five:

35. Try making at least 25% of every meal raw. This means including raw vegetables, fruits, nuts and seeds.  When we cook food we not only start to lose the vitamin and mineral content of our food but we lose almost all the enzymes from the food. This then causes things like food intolerances (and many more health issues) as we do not have the essential enzymes in our digestive system to process all the foods we eat.

36. Soak your nuts and seeds.  Nuts and seeds are all packed full of goodness, but due to their natural enzyme inhibitors (which stop them germinating in your cupboard) we cannot actually absorb a lot of this.  However, if you soak them for at least 2 hrs, some as much as 12 hrs then it releases these inhibitors into the water and means we can more easily digest and absorb all the goodness from them.

That’s it for Day Twenty Five!

See you tomorrow =0)


Leave a comment

28 Day Challenge Day Twenty Four

Welcome back!

So there’s only four days left of the challenge now, how have you found it? By now you should be doing all the below as part of your daily routines, how are you finding that?

Day Twenty Four (Wednesday):

1. Out with gluten, processed sugars, sweeteners, alcohol and fizzy drinks.

2. Meditate for 20 mins a day (I advise a guided meditation if you’re new to this).

3. Drink at least 2.5 litres of water a day.

4. Do 40 seconds of planking.

5. Pick another drawer or cupboard to de-clutter, use the natural vinegar solution (mentioned in day two) as a cleaner rather than any toxic chemicals.

6. Note 25 things you are grateful for in your gratitude pad.

7. Increase the amount of steps or length of time you walk today by 5% from the previous day’s total.

8. Take a daily probiotic.

9. Eat 7 fruit or vegetables a day (preferably raw for optimum nutrition).

10. Make sure you have breakfast within a hour of getting up and don’t skip meals, make sure to eat something (if only something little) every 3-4hrs.

11. All caffeinated tea and coffee should be replaced with green tea, herbal teas or water.

12. Watch at least one inspirational or motivational video each day.

13. Have at least one smoothie or a juice every day (the choice is yours which one), but make sure it has some veggies in as well as fruit.

14. Where possible try having sweet potatoes instead of white potatoes (they make yummy wedges and jackets).

15. Try introducing fermented foods into your diet.

16. Get off the bus a stop early or park your car at the wrong side of the car-park to your destination.

17. Replace unhealthy transfat cooking oils with coconut oil.

18. Complete 20 minutes of yoga, pilates, tai-chi or Qi Gong routine to three days of your week.

19. Try not to say negative things about yourself, either out loud or in your own head. The way we talk to ourselves has a massive impact on our self image and self belief, so try to be kind and see what a difference it makes.

20. Introduce some superfoods into your daily diet. Items like blueberries, oily fish, spinach, pistachio nuts, peppers, quinoa, brown rice, avocados, garlic, goji berries, broccoli, lentils, apples, sweet potatoes, hemp seeds, chia seeds, watercress and oats are all super foods and should be included in your diet for optimum health.

21.  If you are still treating yourself to the odd bit of chocolate please replace this with dark chocolate.

22. Consider switching one of your skin or hair care items to a natural alternative.

23. Try having 1 or 2 Epsom salt baths a week. Epsom salts are high in magnesium, which helps draw out toxins as well as aches and pains.

24. Start your day with fresh lemon, lime or warm ginger water (or a mixture of these).

25. Listen to least 15 mins of upbeat music a day.

26. Swap table salt for Himalayan salt.

27. Consider purchasing a Himalayan salt lamp or candle holders. These items made from Himalayan salt draw impurities, negatives and damp from the air around them.

28. Introduce some detoxifying herbal teas into your daily regime.  These are bitter tasting teas like dandelion, nettle, wormwood or milk thistle.

29. Go organic with meat and dairy.

30. Take part in the 100happydays challenge. http://100happydays.com/

31. Take the adrenal fatigue questionnaire on Dr James Wilson’s adrenal fatigue website. http://www.adrenalfatigue.org/take-the-adrenal-fatigue-quiz

32. No more microwaving! Microwaving food destroys a huge amount of the vitamins, minerals and enzymes in food, not to mention interfering with your own electromagnetic field and is even thought to have an mutating effect on our cells.

Image

New for Day Twenty Four: 

33. Out with the plastics! Most plastics these days have BPA in them that is toxic to us when consumed in anything more than very low doses and as it’s in so much food and drink packaging these days it’s more than likely we are consuming this in higher doses than is safe.  It easily leaches into food and drink when heated, so avoid using plastic for heating up food. Here’s some more information: http://www.mayoclinic.org/bpa/expert-answers/faq-20058331

34. Watch this film about letting go of our ego: http://www.youtube.com/watch?v=A0qiFzj442U

That’s it for Day Twenty Four!

If you would like any more information on any of the above items then please either look at my previous 28 Day Challenge posts or comment below and I’d be happy to answer any questions you have.

See you tomorrow! =0)


Leave a comment

28 Day Challenge Day Twenty Three

Welcome to Tuesday’s challenge!

So by now you should be following all the advice below and well into the swing of things?  How are you finding it? Have you felt the benefits and will you be carrying on with any of it afterwards?

Day Twenty Three (Tuesday):

1. Out with gluten, processed sugars, sweeteners, alcohol and fizzy drinks.

2. Meditate for 20 mins a day (I advise a guided meditation if you’re new to this).

3. Drink at least 2.5 litres of water a day.

4. Do 40 seconds of planking.

5. Pick another drawer or cupboard to de-clutter, use the natural vinegar solution (mentioned in day two) as a cleaner rather than any toxic chemicals.

6. Note 25 things you are grateful for in your gratitude pad.

7. Increase the amount of steps or length of time you walk today by 5% from the previous day’s total.

8. Take a daily probiotic.

9. Eat 7 fruit or vegetables a day (preferably raw for optimum nutrition).

10. Make sure you have breakfast within a hour of getting up and don’t skip meals, make sure to eat something (if only something little) every 3-4hrs.

11. All caffeinated tea and coffee should be replaced with green tea, herbal teas or water.

12. Watch at least one inspirational or motivational video each day.

13. Have at least one smoothie or a juice every day (the choice is yours which one), but make sure it has some veggies in as well as fruit.

14. Where possible try having sweet potatoes instead of white potatoes (they make yummy wedges and jackets).

15. Try introducing fermented foods into your diet. These are extremely high in friendly bacteria and yeast, so they help keep the bad ones at bay and balance the health and effectiveness of the digestive system. I recommend half a kefir or kombucha drink a day from your local health-food shop.

16. Get off the bus a stop early or park your car at the wrong side of the car-park to your destination.  This way you won’t really notice the increase in exercise each day.

17. Replace unhealthy transfat cooking oils with coconut oil.  Coconut oil is one of the few fats that keeps it’s nutritional content and goodness when heated.

18. Complete 20 minutes of yoga, pilates, tai-chi or Qi Gong routine to three days of your week.

19. Try not to say negative things about yourself, either out loud or in your own head. The way we talk to ourselves has a massive impact on our self image and self belief, so try to be kind and see what a difference it makes.

20. Introduce some superfoods into your daily diet. Items like blueberries, oily fish, spinach, pistachio nuts, peppers, quinoa, brown rice, avocados, garlic, goji berries, broccoli, lentils, apples, sweet potatoes, hemp seeds, chia seeds, watercress and oats are all super foods and should be included in your diet for optimum health.

21.  If you are still treating yourself to the odd bit of chocolate please replace this with dark, high cocoa concentrated chocolate.  Believe it or not some consider dark chocolate a superfood. Cocoa is full of antioxidants, it’s thought to lower blood pressure and contains lots of healthy plant compounds.

22. Consider switching one of your skin or hair care items to a natural alternative.

23. Try having 1 or 2 Epsom salt baths a week. Epsom salts are high in magnesium, which helps draw out toxins as well as aches and pains.  Put half a mug of salts into a bath and soak for 20-30 mins.

24. Start your day with fresh lemon, lime or warm ginger water (or a mixture of these).  These are very alkalising foods within the body and help to kick start the metabolism if consumed before breakfast when we first wakeup.

25. Listen to least 15 mins of upbeat music a day. Research has shown doing this regularly can lead to a more positive outlook overall.

26. Swap table salt for Himalayan salt. This type of salt (which is actually pink) is very high in natural minerals and is much healthier for the body to consume and use.  This can also be added to bath water to help draw out toxins.

27. Consider purchasing a Himalayan salt lamp or candle holders. These items made from Himalayan salt draw impurities, negatives and damp from the air around them.

28. Introduce some detoxifying herbal teas into your daily regime.  These are bitter tasting teas like dandelion, nettle, wormwood or milk thistle.

29. Go organic with meat and dairy. A lot of these produce have hormones and antibiotics injected into them and when you consume these items you also absorb these chemicals, which can have a harmful effect on your own health.

30. Consider taking part in the 100happydays challenge. Each day you take a picture of something that makes you happy and share it.  This is a great way to keep looking for the positive in each day. http://100happydays.com/

31. Take the adrenal fatigue questionnaire on Dr James Wilson’s adrenal fatigue website. It is believed that most of us suffer from some sort of adrenal fatigue at some point throughout our lives. This has an impact on our overall health, hormones, weight and stress levels. Take the quiz and see how you fair; if you find you score quite high then look at making some of the changes on his website. This will benefit you long term both physically and mentally. http://www.adrenalfatigue.org/take-the-adrenal-fatigue-quiz

Image

New for Day 23:

32. Note number 11 above! Now all caffeinated drinks should be replaced with either green tea, herbal teas or water.

33. No more microwaving! Microwaving food destroys a huge amount of the vitamins, minerals and enzymes in food, not to mention interfering with your own electromagnetic field and is even thought to have an mutating effect on our cells. Take frozen items out the freezer the night before you want to consume them and then pop them in a pan to warm through or put them straight in the pan from frozen on a very low heat to defrost.

That’s it for Day Twenty Three!

Well done for still being part of the challenge! You’re doing GREAT! =0)


Leave a comment

28 Day Challenge Day Twenty Two

Welcome to the final week of the challenge! 

Well done for completing the last three weeks.

Tomorrow, like the other Monday’s is all about increasing some of the items we have already added to our daily routine. So anything below in italics should be increased.

Day Twenty Two: 

1. Out with gluten, processed sugars, sweeteners, alcohol and fizzy drinks.

2. Meditate for 20 mins a day (I advise a guided meditation if you’re new to this).

3. Drink at least 2.5 litres of water a day.

4. Do 40 seconds of planking.

5. Pick another drawer or cupboard to de-clutter, use the natural vinegar solution (mentioned in day two) as a cleaner rather than any toxic chemicals.

6. Note 25 things you are grateful for in your gratitude pad.

7. Increase the amount of steps or length of time you walk today by 5% from the previous day’s total.

8. Take a daily probiotic.

9. Eat 7 fruit or vegetables a day (preferably raw for optimum nutrition).

10. Make sure you have breakfast within a hour of getting up and don’t skip meals, make sure to eat something (if only something little) every 3-4hrs.

11. Reduce your caffeine intake by 75%, or replace it with green tea.

12. Watch at least one inspirational or motivational video each day.

13. Have at least one smoothie or a juice every day (the choice is yours which one), but make sure it has some veggies in as well as fruit.

14. Where possible try having sweet potatoes instead of white potatoes (they make yummy wedges and jackets).

15. Try introducing fermented foods into your diet. These are extremely high in friendly bacteria and yeast, so they help keep the bad ones at bay and balance the health and effectiveness of the digestive system. I recommend half a kefir or kombucha drink a day from your local health-food shop.

16. Get off the bus a stop early or park your car at the wrong side of the car-park to your destination.  This way you won’t really notice the increase in exercise each day.

17. Replace unhealthy transfat cooking oils with coconut oil.  Coconut oil is one of the few fats that keeps it’s nutritional content and goodness when heated.

18. Complete 20 minutes of yoga, pilates, tai-chi or Qi Gong routine to three days of your week.

19. Try not to say negative things about yourself, either out loud or in your own head. The way we talk to ourselves has a massive impact on our self image and self belief, so try to be kind and see what a difference it makes.

20. Introduce some superfoods into your daily diet. Items like blueberries, oily fish, spinach, pistachio nuts, peppers, quinoa, brown rice, avocados, garlic, goji berries, broccoli, lentils, apples, sweet potatoes, hemp seeds, chia seeds, watercress and oats are all super foods and should be included in your diet for optimum health.

21.  If you are still treating yourself to the odd bit of chocolate please replace this with dark, high cocoa concentrated chocolate.  Believe it or not some consider dark chocolate a superfood. Cocoa is full of antioxidants, it’s thought to lower blood pressure and contains lots of healthy plant compounds.

22. Consider switching one of your skin or hair care items to a natural alternative.

23. Try having 1 or 2 Epsom salt baths a week. Epsom salts are high in magnesium, which helps draw out toxins as well as aches and pains.  Put half a mug of salts into a bath and soak for 20-30 mins.

24. Start your day with fresh lemon, lime or warm ginger water (or a mixture of these).  These are very alkalising foods within the body and help to kick start the metabolism if consumed before breakfast when we first wakeup.

25. Listen to least 15 mins of upbeat music a day. Research has shown doing this regularly can lead to a more positive outlook overall.

26. Swap table salt for Himalayan salt. This type of salt (which is actually pink) is very high in natural minerals and is much healthier for the body to consume and use.  This can also be added to bath water to help draw out toxins.

27. Consider purchasing a Himalayan salt lamp or candle holders. These items made from Himalayan salt draw impurities, negatives and damp from the air around them.

28. Introduce some detoxifying herbal teas into your daily regime.  These are bitter tasting teas like dandelion, nettle, wormwood or milk thistle.

29. Go organic with meat and dairy. A lot of these produce have hormones and antibiotics injected into them and when you consume these items you also absorb these chemicals, which can have a harmful effect on your own health.

30. Consider taking part in the 100happydays challenge. Each day you take a picture of something that makes you happy and share it.  This is a great way to keep looking for the positive in each day. http://100happydays.com/

31. Take the adrenal fatigue questionnaire on Dr James Wilson’s adrenal fatigue website. It is believed that most of us suffer from some sort of adrenal fatigue at some point throughout our lives. This has an impact on our overall health, hormones, weight and stress levels. Take the quiz and see how you fair; if you find you score quite high then look at making some of the changes on his website. This will benefit you long term both physically and mentally. http://www.adrenalfatigue.org/take-the-adrenal-fatigue-quiz

Picture2


Leave a comment

28 Day Challenge Days Twenty & Twenty One

Well done, you’ve almost completed your third week of the Challenge!

This weekend is much the same as the previous weekend’s, with Saturday’s challenge being the same as today’s, (so there’s no extra items for you) and Sunday is a rest day, ready for adding some new items to your routine for the final week, on Monday!

Days 20 (Saturday) & 21 (Sunday):

1. Out with gluten, processed sugars, sweeteners, alcohol and fizzy drinks.

2. Meditate for 15 mins a day (I advise a guided meditation if you’re new to this).

3. Drink at least 2.5 litres of water a day.

4. Do 30 seconds of planking.

5. Pick another drawer or cupboard to de-clutter, use the natural vinegar solution (mentioned in day two) as a cleaner rather than any toxic chemicals.

6. Note 25 things you are grateful for in your gratitude pad.

7. Increase the amount of steps or length of time you walk today by 5% from the previous day’s total.

8. Take a daily probiotic.

9. Eat 7 fruit or vegetables a day (preferably raw for optimum nutrition).

10. Make sure you have breakfast within a hour of getting up and don’t skip meals, make sure to eat something (if only something little) every 3-4hrs.

11. Reduce your caffeine intake by 75%, or replace it with green tea.

12. Watch at least one inspirational or motivational video each day.

13. Have at least one smoothie or a juice every day (the choice is yours which one), but make sure it has some veggies in as well as fruit.

14. Where possible try having sweet potatoes instead of white potatoes (they make yummy wedges and jackets).

15. Try introducing fermented foods into your diet. These are extremely high in friendly bacteria and yeast, so they help keep the bad ones at bay and balance the health and effectiveness of the digestive system. I recommend half a kefir or kombucha drink a day from your local health-food shop.

16. Get off the bus a stop early or park your car at the wrong side of the car-park to your destination.  This way you won’t really notice the increase in exercise each day.

17. Replace unhealthy transfat cooking oils with coconut oil.  Coconut oil is one of the few fats that keeps it’s nutritional content and goodness when heated.

18. Introduce a 15 minute yoga, pilates, tai-chi or Qi Gong routine to three days of your week.

19. Try not to say negative things about yourself, either out loud or in your own head. The way we talk to ourselves has a massive impact on our self image and self belief, so try to be kind and see what a difference it makes.

20. Introduce some super foods into your daily diet. Items like blueberries, oily fish, spinach, pistachio nuts, peppers, quinoa, brown rice, avocados, garlic, goji berries, broccoli, lentils, apples, sweet potatoes, hemp seeds, chia seeds, watercress and oats are all super foods and should be included in your diet for optimum health.

21.  If you are still treating yourself to the odd bit of chocolate please replace this with dark, high cocoa concentrated chocolate.  Believe it or not some consider dark chocolate a superfood. Cocoa is full of antioxidants, it’s thought to lower blood pressure and contains lots of healthy plant compounds.

22. Consider switching one of your skin or hair care items to a natural alternative.

23. Try having 1 or 2 Epsom salt baths a week. Epsom salts are high in magnesium, which helps draw out toxins as well as aches and pains.  Put half a mug of salts into a bath and soak for 20-30 mins.

24. Start your day with fresh lemon, lime or warm ginger water (or a mixture of these).  These are very alkalising foods within the body and help to kick start the metabolism if consumed before breakfast when we first wakeup.

25. Listen to least 10 mins of upbeat music a day. Research has shown doing this regularly can lead to a more positive outlook overall.

26. Swap table salt for Himalayan salt. This type of salt (which is actually pink) is very high in natural minerals and is much healthier for the body to consume and use.  This can also be added to bath water to help draw out toxins.

27. Consider purchasing a Himalayan salt lamp or candle holders. These items made from Himalayan salt draw impurities, negatives and damp from the air around them.

28. Introduce some detoxifying herbal teas into your daily regime.  These are bitter tasting teas like dandelion, nettle, wormwood or milk thistle.

29. Go organic with meat and dairy. A lot of these produce have hormones and antibiotics injected into them and when you consume these items you also absorb these chemicals, which can have a harmful effect on your own health.

30. Consider taking part in the 100happydays challenge. Each day you take a picture of something that makes you happy and share it.  This is a great way to keep looking for the positive in each day. http://100happydays.com/

31. Take the adrenal fatigue questionnaire on Dr James Wilson’s adrenal fatigue website. It is believed that most of us suffer from some sort of adrenal fatigue at some point throughout our lives. This has an impact on our overall health, hormones, weight and stress levels. Take the quiz and see how you fair,;if you find you score quite high then look at making some of the changes on his website. This will benefit you long term both physically and mentally. http://www.adrenalfatigue.org/take-the-adrenal-fatigue-quiz

Image

See you on Monday for your final week of the challenge!

Have a good weekend everyone! =0)