3 easy steps to being happier & healthier

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! Tay FM Diets - Real Food No Fads fuelled by the Hairy Biker Diet Club can help you to feel happier in just 3 days by following this easy plan:

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Day 1: Take a walk Walking is a great way to clear the mind, release endorphins and feel happy. All you need is 20 minutes and some good walking shoes. Walking is also a great fitness activity to help you achieve any weight loss or fitness goals you may have. As you walk, breathe through your nose and fill your entire lungs with oxygen. Once you’ve found your stride, look up and pay attention to your surroundings and let your thoughts come and go. Stop and admire the wildlife, flowers or views. By the end of your walk, you’ll feel calmer, brighter and better.

Day 2: Choose real food Your mood and health are affected by the food you eat. Which is why Tay FM Diets suggest that you try to avoid eating anything that comes in a packet, especially the crinkly, silver-lined ones. And be aware of the effects of that mood altering substance: sugar. Even though sugar gives you an initial rush, there’s also a comedown afterwards. To maintain an even emotional keel: • Grab a handful of walnuts – relish every mouthful of these carrot, sultana and walnut muffins • Knock back some antioxidant-rich blueberries – start the day well with muesli, blueberries and yoghurt • Tuck into omega-3 packed salmon – nourish body and soul with our satisfying crisp-skinned salmon and Asian greens.

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Day 3: Phone a friend Everyone knows that a quality friendship boost your happiness so try to spend more time with like-minded people who make you feel appreciated and happy. Be a good friend in return and regularly touch base, remember special events, like birthdays, offer to help and be encouraging. Avoid the trap of comparing your success against your friends (easily done!) And don’t forget that if your current circle of friends is a bit toxic, you can make new ones…

10 quick happy tips 1. Look up to the sky – it lifts your mood 2. Make a list of things you are grateful for 3. Swap 1 cup of coffee or glass of wine for a cup of green tea 4. De-clutter your desk or a drawer 5. Spend 10 minutes focusing on your breathing 6. Be aware of your internal voice – listen to your negative thoughts without judgment 7. Drink lots of water 8. Give yourself a non-food reward 9. Spend 10 minutes stretching 10. Sign up for a new exercise activity For more diet, fitness and wellbeing tips go to Tay FM Diets – Real Food, No fads fuelled by The hairy Bikers Diet Club.

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