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ILONA HAWSER | 2019 | ALL RIGHTS RESERVED | INFO@ILONAHAWSER.COM | 250-740-1545

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YOU - BULLETPROOF


There is no magic pill. But one thing comes close - good nutrition.



Yup, life is busy. Nope, it's not going to slow down or magically get easier. We have to take charge and create a life that supports us to handle everything it throws our way.

When you feed your body the nutrients it needs to function properly, you will feel good, have energy, be happier, and think clearer.

When you feel good in your body and mind, you are ready to tackle anything your day may throw at you. And the best news is - it's not hard to do... Get back to basics and keep is simple:



1. WATER

Start your day with water - coffee, tea even food can come after. Water should always be the first thing you reach for when you wake up. Drink a 500ml - 1L of water in the morning and watch your energy transform. You can add lemon, splash of apple cider vinegar or sliced cucumber for added flavour.


2. GREENS

Add greens to your day - every day - wherever you can. Leafy greens and veggies contain all of the nutrients and minerals our bodies need to keep us healthy and vital. Although most of us don't get nearly enough in our daily diets to reap all the benefits, it's an easy fix. Add spinach or kale to your morning smoothie, have a large salad with each meal, steam your favourite veggies in a large batch to grab whenever, or cut up cucumber, peppers, and carrots to take with you for a quick snack on the go.


3. KEEP IT SIMPLE

Don't overload your body with heavy foods. Keep your meals light, nutritious and simple. Focusing your diet on whole plant based foods will keep your functioning and feeling your best. Concentrate on the nutrients, not on calories. Choose fresh fruits and veggie in abundance, add in healthy grains like brown rice and oats, consume lots of beans and legumes and drink plenty of water. You will fee the difference!

SAMPLE MEAL PLAN FOR OPTIMAL NUTRITION:


Breakfast

- oats

- green smoothie (banana, almond milk, berries, spinach and ice)

- toast with peanut butter and jam

- toast with avocado

- your favourite fruit


Lunch

- salad topped with beans and your favourite healthy dressing (tahini lemon, balsamic)

- veggie sandwich loaded with lettuce, tomato, sliced tofu and mustard

- last night's left overs with added greens

- veggies and hummus

- large green smoothie

- your favourite fruit


Dinner

- veggie curry

- burritos

- tacos

- pasta

- baked potatoes with salad

- rice casserole

- stuffed peppers

- baked tofu, steamed veggies and peanut sauce


* Don't be afraid of calories. Choose healthy, nutritious food and eat until you are fully satisfied.


4. MOVE

Moving your body every single day is the key to health. Go for a walk or find an activity that you enjoy. If you don't have time, do a quick 5 minute workout to get your blood pumping. Do what you can but just do it. Don't underestimate the power of a little bit of movement.


SOME OF MY FAVOURITE MOVES:


- 100 jumping jacks

- 25 wide legged squats

- 25 push ups

- 50 sit ups

- plank for the count of 100

** repeat circuit 3 times


Feeling better doesn't have to take up your energy and time. All you need to do is substitute a few things and carve out half an hour a day to prep food/move your body.


Once you implement these little changes to your daily routine, you will start feeling great and having more energy. You'll continue to find new ways to eat and move and feel better every day.


Enjoy getting healthy and enjoy feeling great in your own skin.


Best,

Ilona

Want to take charge and create a life you love and deserve? A hypnotherapy session can help you uncover your current blocks, understand them, release them and reprogram them to serve you in whatever way it is you want. To find out more, book your discovery call with me today! https://www.ilonahawser.com/book-online