Resolve to Improve Your Health and Vitality in 2022 Part 2

Resolve to Improve Your Health and Vitality in 2022

Following on from our last blog – here is part 2 of Resolving to Improve Your Health and Vitality in 2022. How are you going so far?

Breaking your goal into smaller, more achievable goals can bring amazing results – you just need some time, patience and a dash of discipline.

Maybe these could be some resolutions for 2022

It’s time for some New Year’s fitness resolutions. Many people tend to forget their New Year fitness goals as soon as the month of January finishes.

To help you stick with your fitness goals, here are some tips that you may help.

Start slow

We all want results fast but starting rigorous exercises without really knowing what can do can actually harm your health.  When starting an exercise routine after a long period of inactivity, going too quickly can result in acute or overuse injuries by putting a lot of stress on your body.

That’s counter-productive so a better idea is to start slowly and gradually increase intensity, duration etc. This allows your body to adjust to your new routine and workouts and you will be able to get into shape not only faster but with control and respect for your body.

Make it routine

Decide on a time to exercise. That may be daily or, on certain days of the week.  It can help to write this down and put it somewhere where you can see it daily. Then, choose what type exercise you are going to participate in. Start with something you enjoy or which works for you. Don’t follow others, as not everyone has the same body type or preferences.

Select from group or individual activities such as weightlifting, swimming, running, walking, basketball, cycling and tennis. Then decide how much time you can devote to exercising. If you haven’t exercised for a long period of time, start with as little as 15 minutes per session. Gradually, you can increase this time to at least 30 minutes a day.

Find a workout partner

It’s really helpful to find a workout partner. It can be overwhelming for you to follow an exercise routine alone. Having a workout partner will not only help you in creating an exercise routine but also let you stay focused long after the New Year is over. A friend can help you stay motivated and reach your fitness goals.

So, in order to reach your diet and fitness goals, break it down, do one thing at a time, give yourself a target and see how far you can go.

Keep patience and have faith in yourself. And when you arrive at your goal – reward yourself and set a new one!

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At Groceries for Health – We are a revolution in health and wellness, delivering wholesome and natural products — sourced predominantly from the communities we live in to provide for the community we serve.

It’s an exciting new way to shop, and to live, creating a path to emotional, material and wellness abundance!

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Resolve to Improve Your Health and Vitality in 2022 Part 1

Improve Your Health and Vitality

Are you making hard-to-follow New Year diet resolutions to improve your health? If that hasn’t worked for you in the past perhaps it’s time for something new.

Breaking your goal into smaller, more achievable goals can bring amazing results – you just need some time, patience and a dash of discipline.

Maybe these could be some resolutions for 2022

Drink plenty of water

Water is fat-free, cheap and gives your body needed hydration. Eight classes a day is a good target. Does it sound tough? Start by thinking smaller.

Begin your day by drinking a glass of water on your empty stomach. If you want to have some more variety, add a splash of your beverage to a glass of water first. Or, try a squeeze of your favorite citrus. Just try to drink more water than yesterday. This way you’ll stay hydrated and reap the benefits water brings to your body.

Lower your sugar intake

Resolve to reduce your intake of sugar. Again, this does not need to happen overnight. A slower change will allow your taste buds to adjust as well as your pantry! Begin by making yourself more aware of your sugar intake. For many people this isn’t the sugar they add to coffee or tea (although that doesn’t help) but it’s hidden in their daily food choices.

When you become aware of what you’re consuming, start to opt for healthier alternatives such as yoghurt, whole foods and nuts

Resist your food cravings and stop snacking

Often certain activities make us feel hungry – for example watching movies with friends after dinner, you can develop a craving for snacks and sweet or alcoholic drinks.  This is something you need to keep in check.

Be mindful of what and when you’re eating. Pay attention to what you’re eating and think of the day’s foods as a whole.

If you are still finding it difficult to stop yourself from nibbling, then make your hands busy, drink a glass of water or have a cup of tea (hold the sugar!)

Add more prebiotics and probiotics to your diet

Prebiotics are non-digestible and natural food components that help in promoting the growth of beneficial bacteria in your gut. Some of the best sources of prebiotics are garlic, bananas, soybeans, whole-wheat bread and onions.

Probiotics, on the other hand, help in repopulating intestinal bacteria so that it can balance gut flora. Some of the best sources of probiotics are kefir, yogurt and miso.

If you want to improve your overall health, incorporating probiotics and prebiotics into your everyday diet will be a good step in the right direction.

Go for the rainbow

Resolve to include a variety of vitamins in your diet. In order to ensure this, include as many colors as you can while cooking a dish. Of course, this is mainly vegetables and sometimes fruits.

Check in with us next week for some more great tips!

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InnerOrigin Boost Greens 150g Essential Plus
Health Kultcha Motion Potion Capsules 200caps
NuFerm Daily Immune Plus 150g InnerOrigin Boost Essential Plus Greens 150g
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InnerOrigin Elevate Performance Booster
InnerOrigin Glow Collagen Beauty Blend
InnerOrigin Purity Superfood
InnerOrigin Renew Protein
Daily Renew Pack with Purity Superfood
Life Cykel Magick Cordyceps Mushroom Powder 100g
Cabot Health Ultimate Superfood 500g
Cabot Health Ultimate Gut Health 250g
Life Cykel Oyster Mushroom Box
SunLove Greens 400g

At Groceries for Health – We are a revolution in health and wellness, delivering wholesome and natural products — sourced predominantly from the communities we live in to provide for the community we serve.

It’s an exciting new way to shop, and to live, creating a path to emotional, material and wellness abundance!

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The Star of your Stomach: The Small Intestine

The Star of your Stomach The Small Intestine

Your body is composed of many different organs and cells, all contributing to your health and wellness. Many of us take our stomachs for granted, and simply believe that it is a place where our food is kept and digested. Quite the contrary; the stomach is a site for countless processes that take place in order for us to be able to absorb the necessary nutrients and keep our systems balanced. Let’s put the spotlight on the small intestine, the true star of our digestive systems.

What does the small intestine do?

The small intestine (also known as the small bowel) is the longest portion of our digestive system, reaching lengths of 7.5 meters (20-25 feet) long! It is referred to as the “small” intestine due to a smaller diameter at it’s opening in comparison to the large intestine (your colon). The main function of this amazing organ is to break down and absorb ingested nutrients while utilizing the gastric juices it produces and food particles in order to move your food through the digestive tract. The small intestine receives digestive enzymes from the pancreas and liver which allows the foods we eat to get broken down and move through our intestines easily.

Fats, carbohydrates, proteins, vitamins and minerals are all absorbed through the help of the small intestine. Three sections make up the small intestine: The duodenum, which receives those digestive enzymes, the jejunum, which is the main hub of carbohydrate and protein breakdown, and the ileum which receives food from the jejunum and empties into your colon. A normal, healthy small intestine has very few bacteria in comparison to the large intestine. Any change in this bacteria count can result in disease and illness.

Your small intestine also prevents toxins and microorganisms from entering into your digestive tract. The gastrointestinal barrier within the walls of the small intestine are responsible for protecting you from these toxins. It also utilizes your immune cells in order to help combat the disease-causing bacteria. Yet another function of your small intestine is to maintain a balance of your fluids and electrolytes (especially your sodium levels).

How to keep it healthy

So how do you keep this helpful organ healthy? Your diet is most important when it comes to the health of your small intestine. Being mindful of incorporating fiber into your diet will do wonders for your digestive system. Fiber helps stimulate the muscle contractions that the small intestine utilizes in order to help break down your food. Try to think green when it comes to balancing your diet with fiber…broccoli, spinach, zucchini, asparagus, etc. A few other factors to consider include getting enough sleep, decreasing your stress and exercising. Sleep is when your body heals itself and recovers, as well as aiding your internal organs to reset and keep your body healthy.

Habits to avoid

A couple harmful habits for your small intestine include excessive alcohol, smoking and a high-fat diet. Eating a diet high in fat can lead to possible nerve damage within your small intestine as well as increasing your risk for cancer. Smoking and alcohol both increase your acid production, which erodes the lining of your small intestine. Do your body a favour and take care of it! Once you begin to be mindful of what you are putting into your body, you will notice an increase in your energy and a decrease in your stress. Keep your wellness a top priority!

“Health is adding a level of intention to every area of your life.”

By Nicole Cerrini BSN, RN

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InnerOrigin Boost Greens 150g Essential Plus
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About Us

At Groceries for Health – We are a revolution in health and wellness, delivering wholesome and natural products — sourced predominantly from the communities we live in to provide for the community we serve.

It’s an exciting new way to shop, and to live, creating a path to emotional, material and wellness abundance!

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Your Inner Ecosystem: The Importance of Your Gut

Your Inner Ecosystem

It’s a pretty common fact that when it comes to staying healthy, nutrition is of the utmost importance. The foods we decide to put into our bodies can determine how we sleep, deal with stress, fight off colds, etc. A focal point that many individuals tend to dismiss includes the health of your gut. There are tons of factors that come into play when it comes to gut health, and the gut lining is a true indicator of your overall health and wellness.

The gut lining

Our gut lining is made up of a mix of cells and mucous, which covers a surface area of up to 4,000 square feet. The cells and mucous work together in harmony to create a balance of vital nutrients that are sent to the rest of your body where needed. It’s made up of thousands of different bacteria which all supply important nutrients and vitamins, creating an overall healthy gut environment.

Your gut lining determines what can enter into your bloodstream and absorb where your body needs it most. In order for your gut lining to work properly, you must nourish it the same way it nourishes you from the inside.

Healthy foods for your gut

Think of “whole” foods as the key players to keeping your gut lining healthy. These are foods like vegetables, fruits, grains, nuts and seeds. Fiber is your gut’s best friend, and too often we are deficient in fiber due to the extravagant diet made possible by processed and “convenient” foods. It has become a norm to eat unhealthily, therefore causing an array of various health issues from lack of vital vitamins and fiber-rich foods.

As soon as you begin the path of eating a diet high in saturated foods and refined sugars, you damage your gut lining by making it porous and permeable, allowing the lining to release toxins throughout your body that would have otherwise been prevented with a solid, healthy diet.

What can go wrong?

Obesity is a perfect example of the consequences of damaging your gut lining. By frequent snacking and eating an overall unhealthy diet, your gut lining is no longer in harmony with the rest of your body. Inflammation, gas and cramping occur due to the increased permeability of your lining.

This also in turn causes vitamin deficiencies and a suppressed immune system. The domino effect that takes place due to an unhealthy diet and your gut lining is endless, and the only way to ensure the safety of your gut health is to make proper nutrition your top priority.

Where can I start?

It may seem daunting at first to take a real close look at your diet and notice some unhealthy choices, but in the end your body will thank you for solving your health issues at the root. Incorporating vegetables into your diet is one of the easiest, efficient ways to ensure your gut lining is working at its best.

Some of the vegetables highest in fiber include broccoli, green beans, baby spinach, carrots, onions and mushrooms. Grab some seasonings and lemon juice and soon you will be on your way to a healthier, more balanced diet. Your gut will thank you!

There are many ways to respect your body, but fueling your body with nutritious food is the highest form of self-respect.

By: Nicole Cerrini BSN, RN


Some of Our Products

InnerOrigin Boost Greens 150g Essential Plus
Health Kultcha Motion Potion Capsules 200caps
NuFerm Daily Immune Plus 150g

About Us

At Groceries for Health – We are a revolution in health and wellness, delivering wholesome and natural products — sourced predominantly from the communities we live in to provide for the community we serve.

It’s an exciting new way to shop, and to live, creating a path to emotional, material and wellness abundance!

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Gluten-Free? Avoid These Ingredients!

Gluten-Free? Avoid These Ingredients!

With the rules constantly changing about what is and isn’t good for us, it’s difficult to know exactly which foods we should be avoiding. Here is our top-ten list of ingredients to avoid for living a healthy lifestyle.

No. 1: Trans Fats

Also known as trans fatty acids and artificial trans fats, these ingredients can dramatically increase your risk of heart disease, so-much-so that in Australia they are the main killer of both men and women.

No. 2: Palm Oil

Besides numerous environmental and ethical consequences, palm oil is very high in saturated fat.

No. 3: Artificial Sweeteners

When artificial sweeteners are consumed through food or drink, the brain becomes confused; it believes it’s something sweet but the expected energy lift is not there, so it looks for a boost. This is what we experience as a craving.

No. 4: Preservatives

Sodium Nitrate: Sodium Nitrate is used in most processed meats. The International Agency for Research of Cancer and the World Health Organisation both classify sodium nitrate as ‘carcinogenic to humans’.

Sulphites: Sulphites can cause  migraines and asthma attacks in people who are sensitive. They are found in dried fruit, beer, and wine.

BHA and BHT (E320): These ingredients are typically found in vegetable oils, potato chips, chewing gum, and cereals. Research shows they can alter behaviour, negatively affect the brain, and may even cause cancer.

No. 5:  Artificial Food Colourings

A link was discovered in 2007 by a research team from the University of Southampton between food colourings and hyperactivity (this included one preservative) in children between the years 3 and 8.

No. 6: Highly Refined Grains

Highly refined grains can cause a spike in sugar levels, which then suddenly drop, ultimately affecting energy and mood levels.

No. 7: High Fructose Corn Syrup (HFCS)

Only found in American-produced foods, HFCS can cause your body to produce additional triglycerides, increasing your risk of heart disease.

No. 8:  Carrageenan

Also known as Irish Moss, Carrageenan is an natural ingredient used for thickening, emulsifying, and preserving food and drinks. Coming from red seaweed, Carrageenan can cause inflammation, creating a health issue for people with coeliac disease.

No. 9:  Dietary Emulsifiers

Emulsifiers are found in a range of processed foods, like ice cream. These detergent-like emulsifiers can cause inflammation, damage your intestine barrier, and increase your risk of chronic disease.

No. 10: Flavour Enhancers

Many people who consumer flavour enhancers, like monosodium glutamate (MSG), experience headaches, tingling, and numbness.

Our Gluten-Free Products

Just a selection of our range

About Us

At Groceries for Health – We are a revolution in health and wellness, delivering wholesome and natural products — sourced predominantly from the communities we live in to provide for the community we serve.

It’s an exciting new way to shop, and to live, creating a path to emotional, material and wellness abundance!

organic australian groceries and products