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5 Keys to Creating True Health Everyday

We all have created resolutions only to have them forgotten and cast aside within a month.  Many people come to me feeling lost and frustrated because they know what they should be doing to be healthy but they don’t know how to do it or maintain it, and they need to make changes.

In my role as s a holistic nutritionist, I  know the importance of creating routines and rituals which include some key things you need to do every day to create and maintain True Health and once you fall into the pattern it becomes second nature, no need to think about it or make any decisions, its part for your daily routine.

I had been working with my client Jenny for a while.  Jenny had all the tools she needed to be healthy but her life was chaotic and out of control. She felt overwhelmed and constantly behind in her work.  The way she started her day guaranteed she would be in a mess.   Jenny’s day git started on the wrong foot because she went to bed too late, and she overslept, due to this she didn’t have time to eat breakfast but grabbed a coffee and a pastry on her way into the office and of course, she hadn’t packed a lunch.  She was always in a tizzy and unfocussed, unable to complete her tasks, and playing catch up.

Jenny was disorganized and she often forgot to eat and when she did she grabbed something that was fast and easy from the coffee shop, usually another pastry and coffee or something similar, she was not getting the nutritional support she needed, in fact Jenny was running out of gas, the warning light was on.  Her symptoms were telling her what was in trouble, exhausted and feeling unwell, her body was letting her know it needed to be nourished and restored.

Jenny finally hit rock bottom, she was missing work because she was exhausted, in pain and her mind was so foggy she couldn’t think straight. I recommended she take some time off to get her health and her life sorted out.

While she was off work we decided it was a good time to get her life in order and create some patterns that would help her get organized and on top of her responsibilities and support her body as she supported her immune system and created a chart, a checklist for Jenny and she promised to check in with me by text every day to let me know how she was doing, and it worked! She wasn’t perfect but she felt energized, clear and healthy and she was eating regularly, taking her supplements even was able to get some exercise in the fresh air which was a big bonus for her. Jenny felt great for the first time in ages, her tank was filling up!

You may not be living like Jenny did but there is room for improvement, correct?  What if you created routines and rituals that fit your lifestyle and you followed every day, and in so doing you create optimal health and well-being in body and mind for every day of the year? They say it takes 21 days to create a habit so why not start now and dedicate the next 3 weeks to creating routines and rituals that support a healthy body, mind and spirit.

Your body is your vessel for this lifetime and it deserves to be honoured, the following practices are the perfect way to do that.

For your Body

Nourish your body with what it deserves.


It’s best to eat a diet of clean food that is life fresh natural and antiinflammatory to keep your body happy and allow it to function optimally.


Nourish, Protect and Renew your cells every day with good quality supplements, once you feel the amazing difference a good supplement makes, you won’t go a day without them.  Your cells need nutrition and your diet cannot provide all that you need for a variety of reasons,  I love the USANA CellSentials, I have taken them every day for 22 years and won’t be without them, you can check them out here.


Exercise is an important key in True Health, move your body for at least 30 minutes a day outside or in whatever works for you Physiotherapists are seeing more injuries from people being more sedentary, staying at home and working from the bed or couch and not moving around or even stretching for most of the day lead to carpal tunnel, back pain and general stiffness.  Fit your exercise into your routine to make it easy. A walk at lunchtime or at a time of day that works for you is the best.


Dedicate 15 minutes a day to mediation, focussing on your breath or in prayer. Listen to your body and if needed, take time each day to rest and even have a nap.

Stress and the busy-ness of life can be too much it’s important to give yourself a break each day and disconnect for a while. Turn off the television, put away your phone and enjoy the restorative benefits of some peace and quiet.  


Sleep is restorative your body renews itself while you sleep. Regular sleep patterns are key to a healthy, energized body and a clear mind. 

Sleep is often the first thing to go when you are busy and in fact is often equated with being lazy or a waste of time when actually it’s as essential as breathing, water and food.

Get plenty of sleep each night and take a nap if you feel the need. 

A lot of our body’s healing takes place when we sleep. 

Ideally, we should be in bed by 10−10:30 p.m.,  because 1 hour of sleep before midnight is worth 3 hours after.  Melatonin, our natural sleep hormone is an important anti-oxidant, and studies are showing that it has beneficial effects on other hormones in our bodies as well as on the immune system.

Use the 21 days to develop healthy nightly routines and rituals to create a healthy circadian rhythm.

7- 10 hours of sleep is recommended. This gives your body the time it needs to recharge, rejuvenate and detoxify as you build your immune system.

Here are the key tasks:

During the day:

  • Start your morning gently, get up in time to spend the first hour of the day in silence. Do some gentle stretching, meditate or do breathwork, write in your gratitude journal and prepare for the day.
  • Drink a glass of water, drink about 8 glasses a day.
  • Eat a good breakfast with protein to wake you up and a healthy carbohydrate to give you energy.  Eat every this combination every 3 hours to keep your energy even all day. 
  • Take your high quality vitamins.
  • Listen to your body, if you’re tired during the day, take some time off, have a rest or a short nap.


In the evening: 

  1. Go to bed by 10 if you’re not ready for sleep read a book and get up by 6 or 7 am. Every hour before midnight equals 2 hours of sleep so take advantage of that bonus.
  2. Avoid alcohol or stimulants such as caffeine or sugar after 2 pm, and don’t eat after 7:30 pm. If your body is working to digest food it isn’t resting is it?
  3. Turn the lights down, calm your environment. This relaxes you and stimulates natural melatonin production to support healthy sleep patterns.
  4. Calm your environment as you prepare for sleep.  
  5. An hour before you go to bed have a warm, not too hot, bath, dim the lights and turn off your screens. 
  6. Enjoy a good book and a cup of camomile tea while in bed.

I work with people of all ages and stages of life and every one of them has unique needs it’s important to have a personalized plan, one that offers you exactly what you need because you deserve it and it can be easy.

Let’s talk about what you need to feel fully alive and well, living in True Health and happiness. Contact me and we will set up a time to meet.


Nancy Crites

Nancy Crites

As a holistic nutritionist, specializing in women's health, I help women suffering with pain who want to look and feel amazing from the inside out using my tested-and-true method. I'm not interested in quick fixes, the kind that only addresses the symptoms. Using an effective holistic approach I take you right to the root of your pain and create a lasting transformation. Over the past 20 years I have helped thousands of women transform their lives. Having suffered with Fibromayalgia Chronic Pain, I now live a life I love! I offer free 30 minute consultations to help individuals create the healthy body and life they have dreamed of! Contact me to talk about getting you the health and happiness you desire.

Kick Start Your Holistic Nutrition With Nancy and Book Your Complimentary 30 Minute Session Today.

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