NGV May/June 2022

3 Habits that will improve
your health quickly
Something I’ve been working on with our team
since the start of the new year is how creating
small habits can have a great outcome.
I’m going to give you a quick rundown on how
you can turn the tables, get back on track and
see quick, positive results.
SLEEP
Yes, sleep…. it drastically affects so much more
than just how tired you feel.
We require 7-8 hours a night to optimally recover
our bodies.
Yet most of us get less than 6, due to social
media, watching telly late into the evening or just
having a poor bedtime routine.
If you get 7-8 hours of actual, good quality sleep
it’s not just your tiredness that you’ll see improve.
You will be less stressed, your mood will be
better and your brain will be sharper. There is also
evidence that it can improve your overall health.
NUTRITION
The quality of what we put into our bodies is so
important. It is so much more than simply eating
what we fancy (although there is also a place
for this!)
As with sleep, you can change how well your
body responds to food in a short time. The
benefits of eating more mindfully can have many
positive effects apart from just weight loss.
Energy improves, skin improves, mood improves
along with all kinds of good things that go off
inside the body.
If you were to change just 2 things for a
MAXIMUM positive outcome that will change
things within 7 days…. SLEEP and NUTRITION Serves are 2
super fast at responding.
HYDRATION
Notice I didn’t mention exercise? That’s because ½ lemon, juiced
salt & pepper
exercise is a long game played daily. HYDRATION,
chopped
like sleep and nutrition can again, quickly
improve how your body functions and how fast 19
you produce results.
Good hydration starts with around 2 litres of
water (yes, just water) daily. Combine this with
Serves 2
the other habits and you’re well on your way to
improving your all-round health in less than 7 days.
Take these up long term and the benefits could
be life changing.
Add in a little movement and… you’ve got an
entirely different life.
Good health doesn’t need to be complicated.
By creating these three simple (4 if you want to
move more) habits, you will change so much
more than how you look in a mirror.
Simple checklist:
Sleep = 7-8 hours daily
Nutrition = eat the rainbow
Hydration = start at 2 litres of water daily
(movement) = keep it simple. 8-10k steps a day is
more than enough to start to see change.
2 tbsp. mayonnaise
¼ cup (70g) Greek yogurt
1 tbsp. tomato puree
2 green onions, sliced
1 tbsp. curry powder
½ lemon, juiced
salt & pepper
14 oz. (400g) cooked chicken,
chopped
4 baby gem lettuce leaves
1 avocado, de-stoned, sliced
½ mango, de-stoned, sliced
2 tbsp. cilantro, chopped
2 tbsp. almonds, chopped
Serves Serves 2 2
mango, cilantro and chopped almonds. Serve immediately.
Chicken Curry Curry
Lettuce Wrap Chicken Wrap Curry
Chicken Curry Lettuce Wrap
What What you need you need to do to do
Lettuce Wrap
2 tbsp. mayonnaise 2 tbsp. mayonnaise
1. Place 1. the Place mayonnaise, the mayonnaise, yogurt, tomato yogurt, puree, tomato green puree, onions, green curry onions, curry
Serves 2
What you need to do
¼ cup (70g) ¼ cup Greek (70g) yogurt Greek yogurt
powder and powder lemon and juice lemon in a juice bowl. in Season a bowl. with Season salt with and salt pepper and pepper
1 tbsp. tomato 1 tbsp. puree tomato puree
and mix and well. mix Add well. in the Add chicken in the pieces chicken and pieces mix and again mix until again the until the
2 tbsp. mayonnaise
1. Place the mayonnaise, yogurt, tomato puree, green oni
2 green onions, 2 green sliced onions, sliced
chicken is chicken well coated. is well coated.
What you ¼ cup need (70g) Greek to do yogurt
powder and lemon juice in a bowl. Season with salt and
1 tbsp. curry 1 tbsp. powder curry powder
2. Lay 2. the lettuce Lay the leaves lettuce on leaves 2 serving on 2 plates serving and plates divide and the divide chicken the chicken
1 tbsp. tomato puree
and mix well. Add in the chicken pieces and mix again
½ lemon, ½ juiced lemon, juiced
mixture over mixture each over leaf. each Top leaf. each Top with each a few with slices a few of slices avocado, of avocado,
2 tbsp. mayonnaise
1. Place 2 green the mayonnaise, onions, sliced yogurt, tomato puree, green chicken onions, is curry well coated.
¼ cup (70g) salt Greek & pepper yogurt salt & pepper powder 1 tbsp. and curry lemon mango, powder juice in cilantro mango, a bowl. and cilantro Season chopped and with 2. chopped salt almonds. Lay and the pepper almonds. Serve lettuce immediately.
leaves Serve on immediately.
2 serving plates and divide th
1 tbsp. tomato 14 puree oz. (400g) 14 oz. cooked (400g) chicken, cooked chicken, and ½ mix lemon, well. juiced Add in the chicken pieces and mix again mixture until over the each leaf. Top each with a few slices of av
2 green onions, chopped slicedchopped
chicken salt & is GF pepper well LC coated. MP HP Q N mango, cilantro and chopped almonds. Serve immedia
1 tbsp. curry 4 powder baby gem 4 baby lettuce gem leaves lettuce 2. leaves Lay 14 the oz. lettuce (400g) leaves cooked on chicken, 2 serving plates and divide the chicken
1 avocado, 1 avocado, de-stoned, de-stoned, sliced sliced mixture chopped over each leaf. Top each with a few slices of avocado,
myfitnesspal
Prep Cook Kcal Fats(g) Carbs(g) Protein(g) Fibre(g)
½ mango, ½ de-stoned, mango, de-stoned, sliced sliced mango, 4 baby cilantro gem lettuce and chopped leaves almonds. Serve immediately.
14 oz. (400g) 2 cooked tbsp. cilantro, 2 chicken, tbsp. cilantro, chopped chopped 1 avocado, 10 min de-stoned, 0 min sliced 278 17 15 20 5
01605372
2 tbsp. almonds, 2 tbsp. almonds, chopped chopped ½ mango, de-stoned, sliced
4 baby gem lettuce leaves
2 tbsp. *Nutrition cilantro, per serving. chopped
1 avocado, de-stoned, sliced
2 tbsp. almonds, chopped
½ mango, de-stoned, www.ImpactEvolution.co.uk
sliced
2 tbsp. cilantro, chopped
2 tbsp. almonds, chopped
For past articles and much more you can
visit my website ImpactEvolution.co.uk
Email: ask@coachandyjames.com
GF LC GFMP LCHP MPQ HP N Q N
Website: ImpactEvolution.co.uk
myfitnesspal myfitnesspal
01605372 01605372
Chicken Curry
Lettuce Wrap
What you need to do
1. Place the mayonnaise, yogurt, tomato puree, green onions, curry
powder and lemon juice in a bowl. Season with salt and pepper
and mix well. Add in the chicken pieces and mix again until the
chicken is well coated.
2. Lay the lettuce leaves on 2 serving plates and divide the chicken
mixture over each leaf. Top each with a few slices of avocado,
GF LC MP HP Q N
Kcal Fats(g) Fats(g) Carbs(g) Carbs(g) Protein(g) Prep Prep Cook Cook Kcal Protein(g) Fibre(g) Fibre(g)
myfitnesspal
Prep Cook Kcal Fats(g) Carbs(g) Protein(g)
GF LC MP HP10 minQ 10 N min 0 min min 278 27817 15 20 5
0 17 15 20 5
10 0 278 17 15 min min 20