Let's talk about feet! Fun fact for you: there are 26 bones and over 150 ligaments in an adult human foot. They are amazing. Additionally, a complex network of nerves and strong muscles keep each foot well-positioned to accommodate body weight. Unfortunately, statistics indicate that foot and ankle pain is rife in the UK, with 54.4% of females (of all ages) being the most affected. Thankfully, you can take steps to ensure healthy feet at all times to foster overall wellness. Below in this article are some food suggestions you will find pretty exciting to try out. 

1. Wholegrains

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Whole grains are rich in dietary fibre and are excellent food choices for persons focused on losing weight or controlling certain chronic diseases. However, very few people know that this superb fibre food source has a significant impact on their feet health. Whole grains are packed with zinc, manganese, iron, and other relevant trace minerals the human feet require. Manganese helps in the formation of connective tissue, contributes to the proper absorption of calcium and bone health.

A deficiency in this nutrient can result in the breakdown of several connective tissues in the body. It explains why people who seek podiatry services are usually prescribed pills with some manganese content to aid recovery or pain management. Whole wheat, brown rice, millet, and oats are excellent grains to add to your daily meals. Try barley, rye, and quinoa to switch things up a bit when you get tired of the above. 

2. Fruits and vegetables

The primary purpose of consuming fruits and vegetables is to gain their antioxidant properties while benefiting from their host of vitamins. Most fruits have high Vitamin C content, making them excellent for collagen production. Due to the enormous presence of ligaments and tendons in the feet, you can be sure that collagen is essential for that area. Collagen forms the structural makeup of connective tissue in the body, and your feet are no exception. Cherries, blackberries, blueberries (fruits from the berry family), and citrus fruits are typical examples to add to your routine diet.

Additionally, making a conscious decision to increase your vegetable intake has tremendous benefits for your feet as well. Most lower extremity conditions are classified as inflammations of the tissue or bone. Therefore, because of the anti-inflammatory properties of green leafy vegetables, they are healthy for your feet. Moreover, green leafy vegetables lower unhealthy blood cholesterol, preventing you from packing on the kilos, leading to foot and ankle pressure. Lastly, these vegetables reduce your risk of developing osteoporosis, so keep this in mind.

3. Omega-3 fatty acids

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Over the years, research has proven that omega-3 fatty acids have a profound impact on joint health. Also, due to their anti-inflammatory properties, these fatty acids coat the surface of tissues and bones to reduce or eliminate tenderness and soreness. Examples of foods with these minerals are chia seeds, brussels sprouts, walnuts, soya, avocado, and most oils derived from seeds. Some fish such as sardines, salmon, cod, and herrings are excellent sources of omega-3 fatty acids.

Emergency Kit

It's always good to know what should be included in a First Aid Kit for each situation. A well-stocked emergency kit will consist of pain medications, bandages, adhesive tape, gauze pads, antiseptic wipes, and scissors. Suppose any people have any additional medical problems, such as allergies or diabetes. Then, in that case, those items should also be included and remember to take extra doses of the prescriptions just in case.

In addition, you must include proper safety breathing apparatus and other items, such as a Personal Flotation Device (PFD), especially if you will be crossing through any water or entering any caves. You should also consider carrying whistles and flares or smoke signals. Finally, always remember your cell phone! If there are any emergencies, then calling out may mean all the difference between life or death, however quite often, when exploring outdoors, there is no cellphone reception. That is why it is essential to ensure that your emergency kit is fully stocked and easily accessible! My BF always makes me take an extra battery pack too!

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Clothing And Shoes

For a more enjoyable outdoors exploring experience, include clothing items, such as a sweater and raincoat for possible cold, wet weather conditions. Breathable T-shirt and shorts for the warmer hours in the day, ensure that you have sunscreen too! A bathing suit is also recommended so that you can enjoy the freshwater to cool off and bathe after a long, hot day hiking.

Shoes, a decent pair of hiking boots is an absolute must! They should have good traction, be breathable, and should always have good ankle support. The right shoes are essential if you want to have a good time and stay safe on the trail. Hiking boots provide ample support, especially for your ankles, in all types of weather conditions and terrains, helping protect your feet from injury, and prevent blisters as there will be lots of walking involved. Pack some extra socks in, just in case. Specialised hiking socks can help prevent blisters. You should also make sure that your footwear is waterproof or water-resistant since most hikes go through forests which means plenty of wet areas along the way! Buying a high-quality pair of hiking boots with reinforced toe caps will keep them intact for many years while staying comfortable throughout long treks. You can find great second-hand deals too, I got a great deal on Ebay.

Map And Planned Route

Make sure to take a map that shows precisely where the trail leads and what to expect so that you do not get lost. Even though everybody thinks nothing terrible could happen while out exploring nature's wonderland, there still may be times when help is needed from emergency services back home. So make sure to plan your route and that someone knows where you're headed before going off on your adventure. If you will not have cell phone reception and cannot call for help, then ensure that you leave your name, the route you will be taking, and your final destination with the emergency services station or local visitors' centre before going off exploring. All Trails is a great app that you can download the maps of your hikes for free and you may find it also has many different hikes that you didn't know existed really close by!

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Food Items

In addition to an emergency kit, backpack, proper hiking footwear, waterproof clothing and other essentials for your trip into nature, there are a few essential food items you should take along with you. By taking the appropriate snacks on your hike, you can ensure that you will have enough energy to make it through your adventure while also enjoying yourself to the fullest! Here is a list of essential food items that will help keep you healthy and energised:

High Energy Foods - You want foods that provide quick bursts of high energy. These include granola bars, trail mix (with lots of nuts) and dried fruit like raisins and apricots, beef jerky, chocolate and other foods with lots of carbohydrates. Check out these handy vegan whole foods energy balls.

Slow-Release Energy Foods - These foods will provide you with energy for extended periods as they slowly release carbohydrates. These include bread, bagels, pasta, crackers and oats, bars made with whole grains or nuts, bananas and eggs.

It is essential to take plenty of water or even water purification tablets, as water bottles can become pretty heavy when hiking. You could also take along energy drink powders to mix with your water to get the final energy boost you need to get to your rest camp or final destination.

When deciding what types of snacks you want to take along, consider your own personal tastes. Each individual will prefer different things, so make sure you pack a variety of lightweight foods.

Final Thoughts

When going hiking, a few safety measures should always be kept in mind. So research the area you are exploring and where it is located on a map to be aware of your surroundings if anything happens. Camping overnight shouldn't be done unless doing so at an established campsite. When climbing any type of cliff, rock or mountain face, make sure to wear appropriate shoes that give good traction along with gloves that help grip onto rocks while also attaching yourself to a sturdy support beam with a rope. Another essential tip would be to keep food out of reach and stored away in zip-lock bags because the last thing you want is to encounter a wild animal. They will eat anything, including human food, which could attract them to your location.

While this is a lot of information to process and makes hiking trips seem like a daunting task, it is good to keep in mind that accidents don't happen very often, and if they do, there are usually other hikers around who can help you out. Going on a hike in nature is a fantastic experience and definitely one activity that should be added to your bucket list!

Have loads of fun! 

Jenna

There has been an increase in the number of people around the world who would typically eat meat as part of their daily diet who have started to consider a plant-based way of eating. 

There could be a number of reasons that they choose to do so, and those include the fact that eating fewer animal products is better for our health and the environment in which we live. 

In spite of its challenges, there are many benefits of going vegan.

Here are some of the reasons that more and more people are choosing a plant-based lifestyle. 

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What Is a Vegan Diet? 

Veganism is primarily a diet that completely restricts the consumption of any food products that contain animal products. So that means no meat, fish, dairy, or eggs. Some vegans will eat honey, but others will argue that honey is an animal product. Many vegans will not wear clothes that come from animals such as silk, wool or leather and not buy down-filled pillows or duvets due to the cruelty animals suffer as part of the production of these materials.

Another aspect of veganism is to be mindful of the cosmetics they use, being mindful of using only products that are made from plants and that are not tested on animals. Thankfully, this is made easier when products are clearly marked as vegan, indicating that they were tested on humans instead of animals, as well as ensuring that no animal products or byproducts were included in their recipes. 

Vegan Diets and Their Health Benefits 

Vegan diets focus primarily on plants such as fruits, vegetables, nuts, pulses, and legumes. With a diet rich in these products, its clear to see that the health benefits are plentiful. 

Most of these foods are full of fiber, essential nutrients and antioxidants which are extremely beneficial to the body. The lack of animal products means a decreased amount of saturated and trans fats, which in itself helps to reduce the risk of health problems usually associated with diets rich in animal products such as heart disease, hypertension, and diabetes. 

Additionally, we’re most likely to discover that we’re lactose intolerant in our teenage years. Reducing or even eliminating the amount of dairy you consume will also help you to manage the symptoms without you having to drastically change your diet. 

Some may be concerned about a lack of protein from eliminating animal proteins from their diets, but there are plenty of delicious plant based sources of protein such as peas, beans, nuts and quinoa that are simple to include in your meals.  

Veganism and The Environment 

It’s a well-known fact that many people choose to adopt a vegan lifestyle due to its promotion of environmental sustainability. Diets that include meats and animal products are well-known for using more natural resources to produce food. Plant-based diets require only the land that the produce grows on. 

Whereas animals reared for meat use lots of the earth’s resources from water consumption, their food, and the production of harmful methane gases. The idea of breeding animals for meat, dairy and egg products is one that sits uncomfortably for some when they consider the pain and discomfort that they have to go through to be served as food. 

Vegan Diets are Easier Than Ever 

When you look back to several years ago, vegans who ate vegan food for animal welfare reasons rather than just the health impact were severely limited to what they could eat. Recipes that created good food would take a while to recreate, and on the whole, some of these niche ingredients were hard to come by. 

However, with supply and demand, more people switching over to a vegan lifestyle meant that food companies had to do what they could to meet the demand of people wishing to make the transition. More and more vegan foods have made their way onto grocery store shelves making it easier than ever to make the switch. 

Most products that contain meat, dairy, or eggs can now be made with alternative plant-based ingredients that don’t taste too dissimilar to those that do. 

There are many reasons that people have become more compelled to follow a vegan diet. For some people, it's so they can maintain a longer, healthier lifestyle. For others, it’s about making a difference to end animal cruelty, or for others it's for a mixture of the above reasons. Whatever the reason, there are clear benefits to going vegan that will positively impact generations to come. Whether you switch to 100% vegan or even make one small change per week, every little action counts towards the ending of animal suffering, the improvement of your health and the reduction of environmental impact.

Lots of love

Jenna

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You’re Just Getting Started With A Workout Routine

If you’re new to working out or are coming back to exercise after a long break, a personal trainer can help you to learn the basics. If you’ve never worked out before, it can be overwhelming going into the gym or an exercise class. A professional coach can teach proper form and technique. A local Personal Trainer can make sure you have the foundations correct to make it more likely you’ll reach your fitness goals. 

When you start working with a personal trainer, they usually begin with a fitness assessment. This tells them where you need to improve on and what your strengths and weaknesses are. You should also discuss your goals. You could work with a trainer for a short period to get started or keep working with them if you need more support or accountability. 

You’ve Been Injured, Had Surgery, Or Given Birth

If you have been active, but have had to take a break to recover from illness, injury, or a life event like a pregnancy, you might need some support to get you back into exercising again.  

When you return to exercise after a break, it can feel as though you’re starting from scratch. For example, if you’ve had surgery on one of your knees, you will need to get back to working out without risking injuring your knee again. If you work with the right trainer, they will have the knowledge to help you balance your workouts to address this, so you can avoid further injury, strengthen other areas to support your knee, and get back to full fitness. They can also give advice on what you should and shouldn’t do to be safe. 

There are personal trainers out there who specialise in certain areas, such as pre and post-natal, so you can find someone to help you who understands what you need. 

You Need Accountability

If you struggle with accountability for your workouts, paying someone by the hour who will still charge you if you don’t show up can be a very effective way of making you stick to your commitment. Sometimes you need that extra bit of accountability to force you to go to the gym. A personal trainer can be very helpful for this. 

A trainer will coach you through the workout itself, but should also help to motivate you when you have times that you feel discouraged or have any other worries about your routine. If you can’t afford to work with a trainer, or can only afford a few sessions, you can get a similar sense of accountability by agreeing to work out with a friend. I had just one session with a personal trainer and it gave me so much direction and a personalised plan which really motivated me because I had faith that the exercise he had chosen for me were definitely going to get me to reach my goal - and they did!

Lots of love

Jenna

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In the past, I've moved to Donostia in Spain, albeit only for three months - click here to find out the best places to eat and work remotely there. I've also spent time in California. Click here for delicious places to eat in Southern California. Now in the process of planning to move abroad more long term, I understand there is a lot to look at! So I thought I'd share some tips for you too.

People from younger generations have been moving abroad more and more frequently. In many cases, this can be temporary, although it could also be permanent. Despite this, some older people are also starting to move abroad.

That doesn’t mean that we all know what they’re doing! Instead, we can often overlook certain aspects of the process. While some steps will be specific to where you’re moving to and from, some things are quite common. These can’t be overlooked, as they’ll be essential components of moving abroad.

Moving Abroad: What You Need To Know

Visas

Visas will naturally be one of the first things that you’ll need to think of. While these won’t apply to movement between certain countries, they will with others. If you’re moving to or from the United Kingdom, for instance, then you might need to get them.

There is a range of them available, although these apply to specific groups of people. Finding out what you’re eligible for is the first step in this. Anybody married to a United Kingdom citizen, for example, is eligible for a spousal visa.

Getting a spouse visa extension is also quite easy. Knowing what you’re eligible for and then applying will be the first step in this.

Tax

Tax isn’t something that many people think about when moving abroad. It can affect all areas of your life, however. You’ll need to know how much tax you’ll be paying before you move over. There are also the likes of filing deadlines and much more.

These can vary drastically from country to country. Since there can be quite severe penalties associated with filing late or incorrectly, it’s worth knowing all of this in advance. Some countries will also have different taxes that apply to your paycheck.

While you might know exactly how much is taken out in your home country, that isn’t the case abroad. You wouldn’t want to be too surprised when you get your first paycheck in a new country. It might be worth checking with an accountant who is based in your new country, if possible, if you'd like a more professional and personal approach.

Education

If you have kids, or are planning to, then you’ll have to think about education. There’s a lot to consider about this. If you’re moving to somewhere where English isn’t the main language, for example, then lessons wouldn’t typically be taught in English.

Can your children speak the local language well enough to go to school? Can they learn it fast enough? If not, you’ll have to think about private schools where the curriculum is taught in English.

It’s best to research this in advance and then start visiting schools as soon as you move there. Knowing where the closest schools are beforehand will help you get started. You can also find out what ones are worth considering and touring.

Climate/Location-Specific Norms

Wrapping Up

If you’re on the verge of moving abroad, then you could find yourself stressed. That’s natural and something that many people feel. After all, moving house is stressful in itself. Add in a different country, and it could be overbearing. You can try journalling your thoughts to explore what's coming up for you and create a list of what you can't control and what you can control. For what you can, make a plan! For what you can't, let it go.

Keeping the above in mind and being smart about the process will keep you covered. Patience is key, as is researching as much as possible ahead of time. Don't forget that daily guided meditation can help with stress management and resilience.

Regardless of the severity of your injury or the length of your recovery, it is critical to give your body the rest and recovery time it requires before returning to training. If you train wisely after an injury, you can get stronger and fitter than before without overdoing it and impeding your progress, or making it even worse.

Here, we look at some things that you can do to help you get back on your feet and recover from workout injuries.

(Disclaimer: Always seek help and guidance from a certified professional - I am in no way a qualified injury specialist, far from it. I did, however, coach someone today who has a block standing between himself and exercising four times a week, despite his best intentions. He currently has an ankle injury. We explored those blockers standing in his way and co-created an action plan so he could best support himself in service of his goals. Contact me here to enquire about wellbeing coaching tailored to your needs)

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#1 Speak to the professionals

You should not return to the gym or resume your workouts until the pain, inflammation, and soreness have subsided significantly. Pushing yourself too soon may aggravate your injury and lengthen your recovery time. Remember that the pain and discomfort is there for a reason; it is your body's way of telling you that something is not right. Listen to it. 

When you are ready to return to training, consult with your doctor or physiotherapist first. If you have been seeing a physiotherapist, they should have taught you some exercises to help strengthen and stretch the affected area. An osteopath can also help you to make sure you are ready to get back to it. 

#2 Be patient

It can be tempting to resume training as usual after an injury in order to get back into shape, but this increases the risk of aggravating your injury. As a result, it is critical to keep a realistic timetable in mind for when you will be back to peak fitness. The length of your recovery will be determined by the type of injury you sustained, but again, it is important to be guided by professionals. 

#3 Listen to your body

Once you have received the all-clear and feel ready to return to exercise, spend some time evaluating your old exercise routine and considering any reasons why you were injured so you do not make the same mistakes again. For example, if you have only been doing one type of exercise, such as HIIT or strength training, consider changing up your workout routine to achieve a better balance.

#4 Ease back into it

Weight training after an injury is especially difficult to resume because some people may be annoyed that they are no longer as powerful as they were before the injury. However, keep in mind that no path is predictable and that everyone must begin somewhere. So, once you have been approved to perform bodyweight movements, you can start thinking about transitioning to light weighted moves.

#5 Look at what you can do

Try to stay as positive as possible and seize this opportunity to develop and transform your weaknesses into strengths. Use this time to lay a solid foundation so you can return to training fitter and stronger than ever before and avoid future injuries. The stronger you are, the better you can bounce back. If your ankle is twisted, you can use your upper body and focus on that while your ankle heals, there's always a way if you are willing to look!

Lots of love,

Jenna

Tips To Enhance Your Health and Overall Wellness

When you talk to people about their goals in life, health and overall wellness are usually on the list. Even though people want them, doing the necessary steps to achieve them is usually an uphill task. And, this results in many failing to achieve the goals totally or doing it partially. 

Accomplishing wellness requires you to have the right mindset and determination to succeed. You can adopt a practice and be consistent in it over time to gain good health. Besides, you can change your habits to better your general well-being.

Here are the various ways you can use it to boost your health and wellness.

Increase Water Consumption

Hydrating is a better way to stay healthy and improve your general wellness. A person who takes 6 to 8 glasses of water tends to have glowing skin, making them appear younger. Besides, water is life, and 80% of your body comprises water, implying your life depends entirely on it. So, do the noble job of taking more water!

Get Enough Sleep

Getting to rest every time doesn't mean you get enough sleep. To be healthy, you need to sleep 7-9 hours every night. This way, your body will have enough time to rest and rejuvenate come morning for it to function well. 

If you struggle to sleep, consider yoga, taking a bubble bath, drinking chamomile tea, and many more to have a peaceful night's sleep. I personally restrict all caffeine after 2pm, wear ear plugs and an eye mask religiously each night and aim to be asleep by 11pm because between 11pm - 1am is when your adrenals do their recharging thing. What time you go to sleep really can make more of a difference to how refreshed you feel the next day rather than the amount of hours you get. Also, alcohol messes massively with sleep, contrary to some faux-pop beliefs that wine helps you sleep. It messes with your blood sugar and can wake you up. Avoid alcohol for at least 4 hours before bed, remember each unit takes an hour to metabolise and if it's metabolising while you are sleeping, it may cause a rubbish night's sleep. Abstaining from alcohol for long periods of time gives you some of the best sleep ever. It's a beautiful thing that can only be experienced after seven or more completely dry days as alcohol takes ten days to fully leave your system. Then, the more dry days you do, the better it gets!

Eat Healthily

A main way to enhance your health and wellness is through eating healthy foods. Food is a staple of health and gut health precedes brain health and mental health. It's up to you when you take your meals at the right time for you and in correct proportions. I am a huge fan of intermittent fasting (IF) which has many many health benefits including increased longevity and weight management as well as anti-aging, increased focus and decreases sugar cravings. Whenever you like to eat, whether in a restricted time window like IF requires or as you feel necessary, ensure you eat a balanced diet with fruits, many deeply and brightly coloured vegetables, and other subgroups, to get the required vitamins and nutrients. These are what will make your body strong and resistant to diseases. I like to break my fast with a high-protein smoothie. If you prefer, bowlfuls, consider Growli Muesli which is also a nutritious package offering the required nutritional values. 

Meditate

Meditation has been a practice over the centuries. It has a lot of health benefits which in turn improves general well-being. You can take 5-10 minutes each day to meditate; the practice clears the mind and helps you regain self. 

Besides, meditation helps increase creativity, improve the immune system, lower blood pressure, and many more, boosting general health and wellness. It changed my life so much I decided to become a teacher of it and regularly help my coaching clients with mindfulness. You can find my free guided meditations here.

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Socialise Outdoors

Man is a social being since time immemorial. Hanging out with friends, family, and other people can increase your mood, boost creativity, improve your immune system and lower your stress levels. When you share ideas, laugh, and do all sorts of other things, you'll be revitalising your system. 

Besides, staying outdoors in the fields makes you breathe fresh air full of sufficient negative ions that boost oxygen flow to your brain. Sunlight gives you vitamin D that is beneficial for your bone health and it helps serotonin production. Doing this often will improve your general wellbeing and health altogether. Walking dogs is a great way to get outside often! And fun!

Conclusion

Enhancing your health and wellness can be achieved by simple practices every day. Doing one or two a day routinely will see you improve by a greater percentage. Keep going. Every little positive habit helps, from an earlier bedtime to an extra portion of veg, that extra glass of water or that additional day without alcohol. For more regular wellbeing tips, you can follow my wellness coaching Instagram here.

Lots of love,

Jenna

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Healthy glowing skin is to a large extent, determined by what you eat as quell as which products you put on your body. So, if you want to look radiant and heave the healthiest skin possible, it stands to reason that you should focus on your diet. 

With that in mind, here are some of the best foods to choose if you want to eat your way to healthier skin…

Turmeric

Turmeric is known to be an excellent anti-inflammatory, which is why lots of people with arthritis and similar conditions have added it to your diet. If you have skin conditions, like psoriasis, which are likely to be caused by inflammation, using turmeric in your diet could help you to better control your symptoms. Used in conjunction with good anti redness products it could also help to reduce, red, puffy skin to some extent too. Golden milk, a traditional Indian drink made of warm milk and turmeric is a great way to start the day right for your skin.

Avocado

Avocados, as you will probably know, are packed full of healthy fats, which means they are great for helping you to maintain skin elasticity and a healthy glow. There is also some evidence to suggest they can help to protect your skin from UV rays, due to the fact that they contain sun-protective compounds, that can also reduce the formation of wrinkles. As if that wasn’t enough, they also contain a healthy dose of vitamin E, which can prevent oxidation to help your skin look younger for longer, too.

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Walnuts

Walnuts are not only a delicious snack food, but they are also great for your skin. Rich in both omega-3 and omega-6 fatty acids, they will help your skin to look plumper, smoother and younger for longer. They can also help to lower inflammation levels. So if you have eczema or other skin issues that cause redness and swelling, they can be very effective.  So, don’t be afraid to eat a handful each day.

Sweet potatoes

Sweet potatoes are a slow-release carb, which means they are great for controlling blood sugar and maintaining a healthy weight. Importantly, they are also rich in beta carotene. This is good news for your skin because beta carotene can help to protect your skin from sun damage. They are also high in antioxidants, which will help to slow down the ageing process when eaten regularly, too.

Broccoli

Eating your greens is so important for many reasons, and when it comes to your sin, broccoli is hard to beat. Why? Because it is packed with zinc, vitamins A and C, lutein, all of which can help to prevent wrinkles, dryness and oxidation, for healthier, younger-looking skin.

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Soy

Soy, whether in the form of milk or tofu, is great for healthy skin because it contains isoflavones which can block estrogen in the body and help to improve skin elasticity in middle-aged women, according to at least one study.

Eat these foods on a regular basis, and your skin will be glowing in no time at all. Wash it all down with a few pints of filtered water and organic herbal teas per day and you'll glow even brighter!