You Can Improve The Present

Hi there. Happy Thursday.

I am coming at you with a few simple ways that you can make your day better if you are struggling a bit.

1. Take your time. This is easier said than done, but in reality if we aren’t feeling good and we rush around, it will only make us feel more on edge than we already are.
2. Avoid the negative talk. If you are having a tough day and you come across people moaning or saying negative things, walk away from it. Don’t allow yourself to join in and get triggered.
3. Stay hydrated. Believe it or not, water is vital for our daily productivity so be sure to drink your 2litres.
4. If you don’t feel up to doing something, don’t feel forced to say yes. If you say yes, when you don’t want to do something, it will only result in you feeling frustrated and under pressure.
5. Show up for yourself and only yourself. You don’t need to change or prove anything to anyone except yourself.

I hope these tips help you to have a better day. If there are any tips you think of, comment them below.

All The Best,

Live Like KK x

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Flexibility Is The Key To Stability

Allow room for flexibility. 

Sometimes my routine goes exactly how I want it, other times it doesn’t. You need to give yourself the flexibility. 

By having your non-negotiable things in place that whatever my mood, I will spend a minimal amount of time doing my routine.  

How my morning routine goes really depends on a few variables such as how I have slept or generally if I am motivated enough. 

Be kind to yourself, if you cannot do everything. 

Be as consistent as you can. 

Life Isn’t Solid, It’s Fluid.

Christmas is a time for giving.

It is a time for celebrating with your loved ones.

This year is very different to how many of us have imagined.

We may have wanted to travel to be with family, friends or even for a holiday.

If you can remember one thing, remember that this is temporary and you can get through it. It might not seem like it but it is.

We have a lot to be grateful for. Celebrate the small wins.

Make the most of Christmas Day with those you do have around.

Always find the good in situations and things will be more positive.

Our reaction to a situation has the power to change a situation itself.

The Leaves And My Serotonin Levels Are Falling

Serotonin, Happiness and Satisfaction 

If our body is not utilising the nutrients that we are giving it, how do we expect it to respond sufficiently? 

Our body’s main purpose is to keep us alive. If you want to make physique changes such as building muscle or burning fat, you are going to have to make sure that the “staying alive” box is already checked.  In order to do that, your gut needs to have an adequate amount of healthy bacteria to keep things running smoothly by properly absorbing the nutrients you put in.

On top of that, 80-90% of serotonin (which affects your mood, anxiety, and stress levels) production occurs INSIDE the gut. Having an optimal amount of serotonin is what will help lower your cortisol levels, help you sleep better, and just keep things operating as efficiently as possible.

The bottom line is, everything starts with gut health. Supplements can help us to boost our serotonin levels, however this can be done naturally through eating foods that have tryptophan. Food’s that are high in protein, iron and vitamin B-6 all contain tryptophan. 

Here are some foods that can help us too boost our serotonin levels.

• Salmon. As far as I am concerned, you can’t actually go wrong with eating salmon. You can fry it, bake it etc. Salmon doesn’t just contain tryptophan, it also helps us with lowering our blood pressure and is a good source of omega 3. 
• Nuts and seeds. These again are good sources of tryptophan. All nuts and seeds contain this amino acid. On top of this, they also help us to get fibre, and they are sources of antioxidants. 
• Eggs. I eat eggs almost every day. The protein in eggs can really help us to increase the intake of tryptophan in our blood. The yolk in the eggs are also good sources of omega 3 and it also contains biotin which is a vitamin that helps convert food into energy. 

 
It is important when purchasing these foods that you ensure you get the best quality of foods, think organic. 

There are many more foods that contain tryptophan. These foods alone though won’t boost our serotonin levels, we need to balance this out with carbohydrates. The carbohydrates we eat produce more insulin which helps our body to absorb amino acids leaving tryptophan in our blood stream in turn giving us a boost in serotonin. 

Just be mindful that anything in excess isn’t good for our gut health, so eat these foods in moderation.