My Wellbeing Cheat Sheet

If you’re desperately seeking the key to a healthy body and mind, chances are you’ve felt a bit overwhelmed by all the conflicting information out there. While it’s important to drill down into the finer details of health advice from time to time, often you don’t have time to wade through all those words.

“Just give me a cheat sheet!” 

OR…the key tips for maintaining good health and over all wellness!

Focus on sleep

This tends to be the first one we forget when we’re stressed – but good sleep is fundamental to good health! It helps our body recover. An awesome benefit of sleep is that it regulates our hormones, which means more control over our emotions and cravings (yes, it helps food cravings!).

Having trouble sleeping? Try these:

  • Ban technology and screen time for an hour before bed.
  • Create a dark, quiet space for you to wind down – don’t just jump straight in from your high-energy activities!
  • Work out at a different time of day to usual.
  • Be mindful of what type of foods you eat

Eat well

Food is fuel for your body, so make sure you’re giving it the absolute best.  Don’t have time to set up a detailed meal plan strategy today? A quick switch would be having more of these:

  • That all-important protein; meat, eggs or plant-based
  • Whole foods, not junk or processed foods
  • Fruits and vegetables, especially those rich in antioxidants
  • Healthy Fats
  • Water or herbal teas and infusions for hydration

And less of these:

  • Processed fake foods
  • Sugary drinks and snacks
  • Alcohol
  • Refined carbohydrates – look for complex, whole grain and low-GI options instead

Or follow my healthy and easy 7 day plan to take the stress of meal planning out of your week!

Love your gut

We often forget the gut, but if you have bad gut health then it affects EVERYTHING else that’s going on. Even your skin!

A large proportion of your immune system is found in your gut – the gastro-intestinal tract, to be specific. Because the gut is where the outside bacteria comes into contact with your immune system, gut health is central to your overall wellbeing. Your gut bacteria needs to be in balance or things start breaking down and you can get sick – you could even develop ‘leaky gut syndrome’.

Keeping your mind on your gut is vital, so make sure you’re eating a gut-friendly diet, including probiotics like Greek yogurt, kimchi, sauerkraut, pickles, etc.. If you experience unpleasant or ongoing gut symptoms, however, it’s really important to see a doctor or naturopath.

Build healthy relationships

Seeking out other like-minded people to spend our time with lets us form healthy relationships with a sense of purpose and connection. These are a valuable support network, and we should remember to reach out to others not only in bad times, but also when we are happy and want to share.

Connections to other people keep us healthy – mentally and physically. Sharing our personal goals with others also keeps us accountable, giving us extra support and motivation. And you don’t have to choose between health and a social life, either – you can keep your perfect balance.


Simply BREATHE! Focusing on this simple, natural process can do wonders. 

Connect your breath with meditation to calm your body and mind. If you’re feeling stressed, just take a moment to breathe slowly, allow yourself to detach from emotions, and just be in the moment. Meditation can also help with food cravings and other habits. It forces you to stop, consider and take control. Plus, it’s also a good chance to think about all the things you are grateful for in life – to remind you to be positive and appreciate what you have.

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about the author

Karen Gallagher

Karen Gallagher

As a fitness expert and Holistic Nutritionist, Karen brings a unique blend of experience gained working in the health industry for over 20 years. Her holistic coaching offers an individualized process to help you move forward in life and to end the diet/binge cycle for good. She provides coaching tools and assists with strategies to promote self-discovery and the exploration of different perspectives to help inspire you to reach your health and wellness goals. She has had great success with her clients by taking a holistic approach to health. Karen believes every individual requires support, knowledge and compassion to achieve great health and wellness.

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About Karen Gallagher

Karen is a Holistic Lifestyle & Fitness Expert on a mission to cut through the over-complicated B.S. around food, health and well-being so that busy women, can learn how to transform their bodies and nourish their souls so they can feel strong, fit and confident.

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