by Feeling Great | Energy/Fatigue, Mental Wellbeing
Practice Belly or Diaphragmatic Breathing for Better Health
Diaphragmatic Breathing – Are You Breathing the Right Way?
Breathing is something we do every moment of the day, but are you doing it correctly? Many people unknowingly breathe too shallowly, which can lead to tension, fatigue, and poor oxygenation.
When breathing is too shallow, oxygen struggles to reach every cell in your body. This affects your muscles, metabolism, energy levels, and even digestion. But there’s good news—by practicing diaphragmatic breathing, you can increase oxygen flow, improve endurance, and even enhance mental clarity.
Ready to learn how? Keep reading!
What Is Diaphragmatic Breathing?
Diaphragmatic breathing, also called belly breathing or deep breathing, is a natural and relaxed way to breathe. It involves using your diaphragm, a muscle located between your chest and abdomen, to draw air deep into your lungs.
Unlike shallow breathing, which causes the chest to rise, belly breathing makes the abdomen expand outward. This method activates the parasympathetic nervous system, signaling your body to relax, repair, and recover.
Why Is This Important?
Shallow breathing keeps your body in a state of stress, while deep breathing:
- Delivers more oxygen to your cells
- Reduces stress and anxiety
- Boosts digestion and detoxification
- Enhances mental clarity and focus
- Improves sleep quality
How to Practice Diaphragmatic Breathing
Learning this technique is simple. Follow these steps to train your body to breathe the right way:
1. Find the Right Position
Stand, sit up straight, or lie down comfortably with your shoulders relaxed.
2. Inhale Slowly
Breathe in through your nose, drawing air deep into your belly. You should feel your abdomen expand outward.
3. Pause for a Moment
Hold your breath for a second or two to allow oxygen to circulate.
4. Exhale Gently
Breathe out slowly through your nose, ensuring your exhale lasts twice as long as your inhale.
5. Repeat 10 Times
Practice this at least three times a day for the best results.
💡 Pro Tip: Try using a breathing ratio like 4-16-8 (inhale for 4 seconds, hold for 16, exhale for 8).
The Challenge: Try It Today!
Give diaphragmatic breathing a try and notice how your stress levels drop in just a few deep breaths. Need more guidance? Contact us today!
If you’re interested in Meditation? or interested about Instant Boost with Confidence and Energy and read my blog so I can help you!
by Feeling Great | Energy/Fatigue
Have you come to accept feeling tired and exhausted as normal? Jackie had.
Her doctor had told her being tired was part of being older and a grandmother and she’d do better if she lost the extra 10kg she was carrying, to reduce her risk of getting diabetes. If only it was that easy? Like clicking your fingers….10kgs be gone.
Exhausted? Craving sugar? Sex drive zero? Gaining kilos around your middle? That was Jackie. It’s a common story.
Jackie walked through my clinic with dark circles under her eyes and edged up the stairs slowly with a sigh. She looked like she was dragging herself through the day with gumboots filled with concrete. I could almost hear her say, does life have to be this hard. She didn’t look well.
Jackie had retired from her teaching job one year ago and was busier than ever with grandparent duties. She loved looking after her grandkids but was so exhausted and it was getting worse. Every night she craved ice cream and had a stash of lollies and chocolates in her bag, just in case she needed a boost. Her sex drive was zero, she could hardly make it to bed most nights, opting for the couch since the bed seemed so far away.
Her waist was expanding every month, the numbers going up, up and up.
Have you come to accept feeling tired and exhausted as normal?
(more…)
by Feeling Great | Vegetarian Recipes
Tempeh Salad with Miso-Mustard Dressing
A Crunchy & Flavorful Plant-Based Tempeh Salad Dish
This tempeh salad with tangy miso-mustard dressing is bursting with flavor and texture. It’s a perfect meal for vegetarians or anyone looking to reduce meat while still enjoying a protein-rich dish.
The combination of crisp snow peas, shredded cabbage, and mizuna creates a refreshing crunch. Meanwhile, savory, marinated tempeh adds a deep, earthy taste. Drizzled with a bold miso-mustard dressing, this salad is both nourishing and delicious.
Marinated Tempeh Salad Recipe
Ingredients:
- 2 tbsp apple cider vinegar
- 2 tbsp tamari (or soy sauce)
- 2 tbsp water
- 1 tsp grated ginger
- 1 tsp sesame oil
- 250g tempeh, sliced into thin strips (0.5cm or thinner)
- 2 tsp coconut oil (for frying, optional)
Instructions:
- In a bowl, whisk vinegar, tamari, water, ginger, and sesame oil.
- Place tempeh in a shallow dish and pour marinade over it. Let sit for 2–3 hours or overnight in the fridge.
- For frying: Heat coconut oil in a pan over medium-high heat. Cook each side for 4 minutes until golden.
- For baking: Preheat oven to 190°C (375°F). Bake for 25 minutes, flipping halfway.
Snow Pea, Cabbage & Mizuna Salad
Ingredients:
- 160g snow peas, trimmed
- 2 cups shredded red cabbage
- 1 cup shredded carrot
- 2 cups mizuna (or other leafy greens)
- 2 green onions, thinly sliced
- ¼ cup chopped fresh coriander
Miso-Mustard Dressing
Ingredients:
- 2 tbsp mellow white miso
- 1 tbsp Dijon mustard
- ¼ cup olive oil
- 3 tbsp lemon juice
- 1 small garlic clove, minced
- 1 tbsp maple syrup
Instructions:
- Boil snow peas for 30 seconds. Rinse under cold water and cut into halves or thirds.
- Combine all salad ingredients in a bowl.
- Blend or whisk together miso, mustard, lemon juice, oil, garlic, and maple syrup until smooth.
- Toss salad with dressing and top with warm tempeh.
Final Thoughts
This salad will help you feel full and energized throughout the day! Enjoy fresh & share with friends! For more Salad Recipe, you can check this Summer Salad recipe! If you’re interested with Vegetarian recipe, you can try Chickpea with Spinach and Mushroom Curry, we love to hear your experience!
CLICK HERE to book a consultation with me.
by Feeling Great | Body
11 Signs It’s Time For A Detox
Detoxing has become a popular way to cleanse and rejuvenate the body. From juice fasts to bone broth sips, there are many methods out there. But, with so many options, how do you know when it’s the right time for you to detox?
In today’s world, we’re constantly exposed to chemicals, pesticides, BPAs, preservatives, and artificial flavors. Our bodies are struggling to keep up with these toxins, leading to an increase in inflammation, autoimmune, and other health conditions. So, rather than asking, “Should I detox?” the question should be, “When should I detox?” Here are 11 signs that indicate it’s time for your body to undergo a detox.
11 Signs It’s Time for a Detox
1. You Are Constantly Fatigued
Fatigue is often a sign of toxin overload. Your body can’t function properly when it’s clogged with toxins, leading to low energy. If you’re always feeling tired, it might be time to address the root cause.
2. You Crave Sugar All the Time
Craving sugar constantly could mean your body is compensating for low energy. Sugar may offer a temporary boost, but it drives inflammation and can lead to weight gain. Detoxing may help break this cycle.
3. You Have Digestive Problems
Are you struggling with bloating, constipation, or indigestion? Your gut is responsible for 70% of your immune system. Poor gut health is often linked to autoimmune conditions and infections. It’s time to restore your microbiome.
4. You Eat Healthy But Don’t Feel Healthy
Even healthy foods can cause issues like food sensitivities or intolerances. If certain foods make you feel unwell, it’s essential to identify these triggers to improve your health.
5. Your Skin Isn’t Clear
Your skin is an elimination organ. If your liver is overloaded with toxins, they may show up as acne or rashes. A detox can help clear up your skin from the inside out.
6. Seasonal Allergies All Year Round
Allergies can be a sign of a high toxin load. By reducing your toxin exposure, you may lower your body’s sensitivity to allergens and feel relief.
7. You Feel Foggy
Brain fog can indicate “leaky brain,” where toxins and inflammation affect your brain’s ability to function. Detoxing can help clear mental fog and improve focus.
8. You’re Struggling With Your Weight
Weight gain can be a result of your body storing toxins in fat cells. When you detox and eliminate toxins, your body may release stored fat more easily.
9. You’ve Got Joint Pain or Aches
Joint pain and inflammation can occur when your body is overloaded with toxins. If your aches aren’t from exercise, detoxing may provide relief.
10. You’re Constantly Stressed, Anxious, or Down
Toxins can impact your brain and hormones, contributing to stress and anxiety. A detox can help restore your body’s balance and improve your mood.
11. Your Hormones Are Out of Whack
Hormonal imbalances can stem from toxin exposure. These “fake” hormones disrupt communication between your body’s systems. Detoxing can help reset your hormones and bring them back into balance.
If you’ve said yes to more than one of these signs, it’s time for a detox. Remember, quick fixes and crash detoxes can cause more harm than good. For a healthy detox, it’s best to approach it slowly, focusing on replenishing your body with the right nutrients.
Ideally opt for a 4-6 week sustainable detox that’s simple and effective and sets you up for great habits moving forward. Click here to book in for your detox plan today. You’ll never look back!
by Feeling Great | Drinks Recipes
Green Goddess Smoothie (Low FODMAP)
Nourish Your Body with This Gut-Friendly Green Smoothie
The Green Goddess Smoothie is packed with nutrients, low in FODMAPs, and designed to energize your day—without causing digestive discomfort. This refreshing blend is rich in prebiotics, which help support a healthy gut by nourishing good bacteria.
I love making this smoothie regularly because it helps cleanse my digestive system and leaves me feeling fantastic. Try enjoying it daily for a week, and see how great you feel!
Try enjoying this smoothie daily for a week and see how much better you feel!
Why This Smoothie is Amazing
- Kiwi fruit contains actinidin, an enzyme that aids digestion and enhances nutrient absorption. It also acts as a prebiotic, feeding beneficial gut bacteria.
- Leafy greens like kale and spinach boost alkalinity and detoxification, supporting overall well-being. They are loaded with vitamins A, C, K, folic acid, calcium, and iron, which contribute to strong bones, glowing skin, and sharp vision.
Green Goddess Smoothie Recipe
Ingredients:
- 2 kiwi fruits, chopped (with skin)
- 1 handful baby spinach leaves
- ½ lemon or lime (skin removed)
- ½ Lebanese cucumber
- 1.5 cups water or coconut water
- 1 kale leaf or cavolo nero
- 1 teaspoon chia seeds or flaxseeds
- 1 sprig parsley
Instructions:
- Place all ingredients in a blender.
- Blend until smooth. Adjust water for a thinner consistency if needed.
- Pour into a glass and enjoy immediately!
Notes:
- This recipe makes two servings—a perfect cleansing breakfast or an afternoon energy boost.
- Store in a sealed glass jar in the fridge for up to 24 hours.
- Add ginger and turmeric for extra anti-inflammatory benefits.
Final Thoughts About the Green Smoothie
This healthy green smoothie will fuel your body with vitality and enjoy the refreshing taste of this nourishing smoothie! Guilt-free and a go-to healthy drink for all time!
Here’s more recipe you can try! The Energiser Green Smoothie or you can try Natural Flu-Fighting Tea Recipe if you love this recipe, share with us your thoughts! Book now to have more energy and be energized throughout the day!
