Hayley’s BLOG

SUBSCRIBE & RECEIVE YOUR FREE: “TOP 20 ENERGY-RESTORING SNACKS” & feel energised all day!

What do your symptoms and food cravings really mean...

Did you know that your body is always communicating with you… but that often you just aren’t listening? 

Symptoms, gut feelings and even food cravings are what our very intelligent body uses to try to get our attention. In our frantic, busy, goal-oriented lives these [click to continue…]

0 comments
Category: Featured
less-like-a-crazy-lady

Or ‘Why Business does not have to mean ‘Busy-ness’!

See what I did there in that headline? That clever play on words? Like it?

I’ve been helping women with their energy levels for about 8 years now, and one of the most common challenges I see us all face is stress. Yuck! Chronic stress is so detrimental to our energy levels and our overall health – why is it that we’ve all just accepted this constant overwhelm as our new normal?

As a business owner, high achiever, constant student and mother, I have a deep appreciation for exhaustion. I get what it is like to have so much on your plate that you just feel overwhelmed and can’t see a way out of the ‘busy-ness’.

From my training and experience as a clinical naturopath, nutritionist and health coach, here is what I know to be true:

If you continue to overwork yourself, constantly pushing yourself to get more done, achieve more, hustle more… after a period of time, this will inevitably lead to BURN OUT.

Our bodies cannot handle being in a constant state of stress.

Our nervous system needs some downtime from the ‘fight or flight’ mode, otherwise our health will quickly begin to deteriorate.

In other words, we women need to get a handle on our stress response.

More like a zen monk, less like a crazy lady.

So how do we do that? How do we manage to be in a state of calm in the middle of a busy day?

Here are my top 3 tips to integrate into your work day, to help you bring a little downtime for your frazzled nervous system:

The 20 Minute Meal: Every lunchtime (EVERY DAY) schedule yourself a 20 minute lunch break (the operative word here is break!) We owe it to ourselves, to our clients, to the business, to take a bloody break! In your 20 minutes, physically move away from your desk to somewhere quiet where you can focus on eating your meal. Don’t answer emails, don’t talk or look at your phone. Eat mindfully and relish the opportunity to nourish yourself with your delicious lunch.

Breathe: Okay, so I know we’ve all heard this one before… but how many of us actually practice calm, deep breathing? I promise you, if you take a moment whenever you feel those stress levels rise to actually stop and focus on taking slow, deep breaths you’ll feel the difference. It’s not woo-woo, it’s science. Slow, deep breathing triggers our stressed out nervous system to calm down.

Try the 5-5-7 breath: Stop what you’re doing (close your eyes, if you like) and consciously breathe deeply into your abdominals to the count of 5. Then hold that breath for 5 counts. Now sloooowly exhale for 7 counts, pulling in your abdominal muscles as you breath out to help expel the air. Your tummy should ideally move in and out as you do this exercise. Try 3 rounds and see how you feel. Go longer if you need to and feel free to try this technique any time you feel stressed.

Move your body! When we are in the stress-response, we have all these stress hormones like adrenalin and cortisol flooding our body. As long as they’re cycling around in our bloodstream, we are going to feel stressed. Best way to clear them out? Exercise! Go get moving to use up all those hormones and the glucose they release and you’ll feel so much more balanced. A brisk walk around the block, 5 minutes on an exercise bike, a run, the gym, swimming, high-energy yoga, even running up and down on the spot for a few minutes can help. Do what you can.

 

I really hope these tips have been helpful. I’d love to hear of your experiences trying them, or even any other little de-stress hacks you have that help you at work. Please feel free to comment :-)

Hayley xx

 

0 comments
Category: Featured Stress
this-nutrient-is-often-overlooked-and-its-my-secret-for-more-energy

Want to hear about the one nutrient nobody ever talks about that is actually KEY to more energy and easy weight loss?

It’s a little energy and weight loss secret that is rarely talked about… because it’s totally free and the single most natural thing in the world.

Get ready… take a deep breath and here it is…my secret is… breathing!

What?! My energy and weight loss secret is something our bodies do naturally already?

Exactly! I’m talking about something our bodies do without even thinking about it, so that you can think about it! Ha!

A lot of people don’t know that oxygen is actually a key nutrient to speeding up your metabolism. Yet, oxygen is almost completely ignored in most nutrition books.

What’s important about oxygen when it comes to energy and weight loss?

Most experts focus on carbs, proteins and fats but ignore the one key nutrient—OXYGEN—that helps to burn all of these nutrients in the body better.

The bottom line on oxygen is that when you breathe, you burn more energy. It fuels your cells.

Think of the analogy of building a fire.

When you build a fire you need two things: wood for fuel and good air circulation.

The same is true in your gut. You need food for fuel and oxygen to stoke your metabolic fire.

And what is the result of a better metabolism? MORE ENERGY!!

This is one of the reasons why physical exercise is so powerful—it increases the body’s oxygen intake and teaches the body to use that oxygen to burn fat even more efficiently. And it powers your mitochondria (your cell’s energy factories) to increase your energy output.

How can you get more oxygen into your body?

Try this simple trick—put your utensils down between each bite and take a deep breath (counting to at least 4 on the in-breath and 4 on the out-breath), in and out through your nose!

You can even do this when you’re at a work dinner or out with friends—it can be your little secret! And the bonus with this trick is it will slow you down while you eat your meal – meaning your digestion improves and you are less likely to over eat!!

What do you do now?

In my health coaching practice, I help my clients completely transform HOW they eat, so they can gain abundant energy easily and naturally.

If you’re ready for a radical new approach to more energy and better health, then click here now to schedule a time to talk with me today about simple changes that will give you BIG results.

 

To your health!

Hayley xx

 

0 comments
Category: energy Featured
Hayley Stathis Health Coaching

I’d love to share some out-of-the-box ways to think about nourishing your body, mind and spirit…

But wait, why am I even using the word “nourishment” if I’m not talking about food? Aren’t I supposed to just talk nutrition and food?

The reason I am using the word nourishment outside of its regular nutritional context is because we often find ourselves so over-focused on food that we forget about all the other simple and wonderful ways to nourish ourselves.

What does it mean to nourish myself without food?

We forget that taking a walk on the beach is calming and rejuvenating.

That lying on your bed reading a great book as a warm breeze washes in through the window is soothing and relaxing.

That feeling the grass tickle your feet as you watch the clouds drift by is as good as meditation!

We actually “eat” all day with our senses… we “consume” our environment through touch, feel, taste, sound and sight.

So here are 5 ways to nourish your senses, starting today…

  • Relationships: Seek out and nurture relationships with friends and lovers that make you feel good about yourself and say goodbye to the ones that drain your energy.
  • Environment: Remember that your environment affects your mood and energy. So if you are stuck in an office all day staring at a wall, it’s time to kick off your shoes and run wild through a park so you can feel sunshine on your back and breeze on your skin.
  • Connections: We spend so much of our time alone at our computers or behind high walls and yet it’s so important for our spirits to make connections with others. So join a club or a Meetup and make new connections!
  • Sleep: There is no way around it—there is just nothing quite like sleep to rejuvenate your body and restore your entire system to better functioning.
  • Movement: Movement sparks your endorphins, which make you feel energised and excited and keeps the oxygen circulating through your system, so you can feel refreshed and alive.
What do I do now?

In my health coaching practice, I help my clients realise that there is more to life than food! I call the most important parts of our lives “THE BIG 5”—these need as much love and attention as eating!

If you are tired of feeling like your life is lacking excitement and meaning and you want to find a way to feel nourished in all areas of your life, then click here now to schedule a time to talk with me today so I can help you feel more energized and alive than ever before!

To your health!

Hayley xx
0 comments
Category: Featured
better-digestion

I’d like to take a moment to share with you my best-kept secret for better digestion. But first, why am I talking about having better digestion in the first place?

Great question!

We all know that suffering from digestive problems such as gas, bloating, reflux, stomach cramps, diarrhea, constipation, irritable bowel syndrome or inflammatory bowel disease can seriously hinder our daily functioning and make us miserable.

And, they completely ZAP OUR ENERGY!

Your gastrointestinal tract (GI) tract acts as your body’s food processor and if it’s blocked, overloaded, polluted with toxins such as food additives, pesticides and preservatives, or otherwise irritated, it is going to let you know how it feels by having one of the reactions listed above.

Your GI tract first breaks down your food by the mechanical process of chewing and then by a multitude of complex chemical processes that extracts nutrients to feed your system and expel toxins.

The best way to ensure that we are helping make it easy for our bodies to digest our food is to chew A LOT so that our food mixes with our digestive juices so it can be easily digested and better absorbed for optimal nutrition.

Once you’re digesting better and you’re actually absorbing all those nutrients, guess what? Your energy levels naturally increase.

So what is my best kept secret to better digestion?

Chewing!

Believe it or not, chewing is one of the most important aids to our digestion and it’s also one we often take for granted so much so that we sometimes just swallow our food whole, forgetting to grind our teeth altogether!

Learning how to chew your food properly (up to 30 times per bite) will help you extract the maximum nutrients from your food and get your digestive juices flowing right AND help keep your weight down and your tummy flat.

How? Because if you eat healthy food packed with nutrients that you chew properly with each bite, you will be able to recognize once you feel full and you will therefore eat less!

I tell my 4 year old all the time, “what do your teeth have to do, sweety?” and he happily replies, “help my tummy out, mummy!”

Gold star to you, Hugh!

My clients find that learning how-to chew helps to:

  • Sense intuitively when you are full
  • Gain way more satisfaction from eating
  • Develop a healthier relationship with food

How to chew better for optimal digestion:

To get in the habit of chewing, try chewing each bite of food at the beginning of your next meal 30 times. (Putting your fork down and breathing between bites will help.)

Even if you only have 5 minutes for a meal, let the chewing relax you and use it almost as a meditation. That way you’ll enjoy the whole spectrum of tastes and aromas that make up the meal, trigger cephalic phase digestion, and your body and brain will be satisfied even with a quickie.

What do I do now?

In my health coaching practice, I help clients understand why they eat in a rush and forget to chew and we come up with a how-to guide for chewing that is easy to implement and turns eating into a whole new enjoyable experience.

If you want to learn how you to chew for better digestion that will lead to a flatter, firmer belly then click here now to schedule a time to talk with me about it!

To your health!

Hayley xx
0 comments
Category: Digestive health Featured
secret-sauce-weight-loss

So this post is all about helping you learn what mindful eating is all about and how it can help you keep your weight down.

But first, why am I talking about eating mindfully anyway?

Good question!

As a busy mumma, so often we eat for convenience rather than for nutrition. We eat for instant gratification, so we don’t pass out from hunger, rather than to really nourish ourselves as we know we should.

Can you imagine learning a new way of slow eating in which you actually get to experience the tastes and textures of your food rather than wolfing it down in a hurry or snacking on the go? And yes, this is possible even for a hectic mum-on-the-run!

I can help you to learn to slow down and eat mindfully! I can help you to see the food you eat as medicine that not only nourishes your whole system, but also tastes delicious!

So what is mindful eating?

Mindful eating means taking the time to honour your food by choosing high quality, chemical-free food, preparing it with care and eating it slowly and mindfully using your five senses to really enjoy it.

It means allocating quiet time to prepare and enjoy eating your meal without rushing or multitasking at the same time. And yes – this IS possible when you have kids!

Mindful eating is a way of saying to yourself: “I respect my body enough to be mindful of what I put into it and of the way I eat.”

Think of this type of eating as a meditation. It means choosing to be present with your food and the way you eat it

My clients find that eating mindfully helps to:
  • Sense intuitively when you are full
  • Gain way more satisfaction from eating
  • Develop a healthy relationship with food
  • See food as medicine
  • Discover new tastes and textures
  • Improve digestion (less gas and bloating)
  • Regulate bowel movement
  • Discover food sensitivities
  • Create healthy habits that enliven you

How will I know if it’s time for me to learn to eat mindfully?

Glad you asked! It’s time for you to practice mindful eating if you answer “YES” to any of these questions:
  • You get bloated after eating
  • You scoff down your food like there is no tomorrow
  • You eat just to feel full not to enjoy the tastes
  • You eat to numb out
  • You want to learn to enjoy healthy food
  • You feel bloated easily
  • You gain weight easily
  • You crave sugar or starchy foods
  • You have difficulty focusing or foggy brain
  • You feel lethargic after eating
  • You have allergies or hay fever
  • You feel addicted to eating foods that aren’t healthy for you but you can’t stop
  • You tend to gain weight easily, especially in your belly
  • You have extra kilos that won’t come off with diet and exercise

What do you do now?

In my health coaching practice, I help clients discover what triggers them to overeat or binge eat. Then I lead them through a step-by-step process to learn how to eat mindfully and to learn what to eat for their unique body type.

If you answered “YES” to any of the symptoms above, then click here now to schedule a time to talk with me about how you can learn to eat mindfully.

I’ll help you understand what’s blocking you from eating mindfully and I’ll show you how to get started.

To your health!

Hayley xx
0 comments
Category: Weight Loss
back to top