The harmonious link between a health body and mind

Healthy Lifestyle Guide

Contents
3. Welcome
4. Our Nutritionist
5. Holistic Health
6. Mindfulness
7. Nutrition
8. A Typical Day
9. Favourite Recipes
10. Make Your Own Smoothie
11. Make Your Own Buddha Bowl
12. Exercise
14. Sleep
16. Bits & Pieces
17. Herbal Tea

Me, Myself & Tea Healthy Lifestyle Guide

Welcome
The goal of this guide is to give you some inspiration for leading a healthy
lifestyle. By reading this guide, you are empowering yourself to start living the
life you deserve by investing in your body, mind and future.
There is a plethora of advice being given to men and women who are
interested in making herbal teas a part of their health routine, and much of it
is harmful, bordering on disordered and promoting unrealistic body ideals.
With this guide, I aim to show you how you can lead a healthy lifestyle without
drastic measures no unhealthily low calorie meal plans here!

Our mission is toempower you to take your health into your

own hands... one teacup at a time.

How did this all come about?

Me, Myself &Tea is the result ofmy discovery of my love for healthy living
while working withrenowned naturopaths, nutritionists and herbalists at a
natural therapies college.
Fuelled by this love, I wanted to create
products to help you feel empowered, self
confident and comfortable in your skin.
Jenna
www.memyselfandtea.com

Me, Myself & Tea Healthy Lifestyle Guide

Our Nutritionist
Renee Holmes
Our resident nutritionist and blogger Renee is an experienced holistic
nutritionist, with a background of paediatric nursing. After 14 years of nursing
around the world, Renee settled in Sydney to chase her dream of implementing
natural health care into the everyday lives of people everywhere.
Renee is passionate about changing the perception of health and inspiring
people to develop better building blocks for improving their health and
wellbeing.
Renee adores good tea, nutritious food and connecting the two to support the
body and its many biochemical processes. A lover of a balanced lifestyle,
Renee enjoys many natural modalities to sustain a healthy mind as well as a
healthy body.
Currently striving for a sustainable lifestyle, Renee frequently
bosses (lectures) her partner about ensuring a healthy
home for their young son. Read Renee's insights on
the Me, Myself and Tea health blog.

Me, Myself & Tea Healthy Lifestyle Guide

HOLISTIC HEALTH
We believe in an holistic approach to health that body, mind,
and spirit are equally important in the journey to achieving
optimum health.
We believe that all aspects of a persons life need to be in balance for there to be
harmony, abundant energy and happiness.
This Healthy Lifestyle Guide contains information on ways to achieve overall health
including mindfulness, nutrition, sleep and exercise as well as a few tips for every day
life.
Its important to reallise that while drinking herbal tea alone wont ensure you holistic
health, in combination with a healthy lifestyle including food, movement and rest it
will enhance and sustain your wellness.

Image: Noel Alva http://noelalva.com/

Me, Myself & Tea Healthy Lifestyle Guide

Mindfulness
Ever get to 2pm and realise you missed lunch, are starving
hungry and scoff a less than nutritious meal? Ever sit and eat
and eat past the point of full and end up regretting eating way
too much? We believe food should be a positive aspect of life
and mindful eating is the key to its enjoyment.
Our tips:
1.

Plan for the week having a clear

idea of what youre making for the
week ahead and having everything
at hand will take the stress out of
cooking

2.

Prepare your own meals notice the

different colours, textures and smells
while you chop and cook your food

3.

Avoid extreme hunger if your

stomach is growling or you have
hunger pains youve left eating too
long. Start planning to eat once you
notice hunger

4.

5.

appealing on your plate and if you

have good dishes, dont just use
then for special occasions
.
Take a deep breath before eating
calm your body and mind and focus
your attention on your meal. Tune
into the body how hungry are you?
Are you enjoying the meal?

6.

Sit while you eat, dont stand, turn off

the TV and put away the smart
phone

7.

Eat slowly and savour each bite.

Enjoy your food!

Arrange food so that it looks

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Me, Myself & Tea Healthy Lifestyle Guide

nutrition
Theres so much information out there on nutrition and what
works for some people may not work for everyone. Raw, raw til 4,
paleo, clean eating it sure can get confusing. What works for
me is to Eatfood. Not too much.Mostly plants. Michael Pollen

Foods to avoid or limit

Processed meat
Food high in added sugar
Food high in trans fat
Sugary breakfast cereal
Packaged food such as chips and
lollies, cakes and biscuits
Frozen dinners high in sodium
Fast food
Alcohol & soft drinks
Some packaged foods can be deceiving
and marketed as health foods such as:
Salad dressings
Pasta sauces
Toasted muesli
Muesli/protein bars
Low fat foods

Foods to eat more of

Vegetables
Fruits
Whole grains brown rice, quinoa,
buckwheat, oats,, millet etc.
Beans and legumes chickpeas,
lentils, 5 bean mix, black beans etc.
Other proteins tofu, tempeh,
edamame, etc.
Nuts in moderation cashews,
almonds, walnuts etc.
Seeds flax, chia, sunflower, pumpkin
etc.
Non-dairy milks preferably home
made - almond, oat, rice etc.

Me, Myself & Tea Healthy Lifestyle Guide

A typical Day
Nature provides food that best supports our bodies during
different times of the year. Here are some seasonal meal ideas
for winter and summer.
A summer day

A winter day

Healthy snacks

Morning:
1. Water with lemon juice

Morning:
1. Water with lemon juice

2. Make your own smoothie

2. Porridge or oats

Morning and afternoon

snacks will keep you
energised throughout the
day.

3. Detox Me Tea

3. Detox Me Tea

Lunch:
Salad

Lunch:
Soup

Afternoon:
Energise Me Tea

Afternoon:
Energise Me Tea

Dinner:
Make your own buddha
bowl, stir fry or salad

Dinner:
Curry, casserole, whole
meal pasta or roast

Evening: Calm Me Tea

Evening: Calm Me Tea

Me, Myself & Tea Healthy Lifestyle Guide

Apple smeared with

nut butter
Celery and carrot with
hummus
Nice cream
100 calorie raw bars
Plain ol fruit a
banana, apple or
punnet of berries
Air popped popcorn
Coconut yoghurt
Bliss balls
Chia pudding

Favourite recipes
Its often difficult to be inspired to cook new and interesting
meals that are quick to prepare. Below are some of my favourite
recipes from some fantastic blogs just click the links and
enjoy!
Breakfast
Raw green granola
Mains
Fettucine with avocado pesto
Mushroom and tofu dumplings
Rice paper rolls
Spicy peanut tofu rice salad with an
avocado swirl
Stuffed portobello pizzas
Stuffed sweet potatoes with white
beans and kale
Sugarsnap pea and carrot soba
noodles
Sweet potato and black bean
enchiladas
Salads
BBQ cauliflower salad

Cannellini, pomegranate and quinoa

Buckwheat Salad
Roasted potato and asparagus lentil
salad with tangy mustard-lemon
dressing
Vietnamese rice noodle salad

Soups
Minestrone soup
Roast pumpkin spiced soup
Miso soup with shitake mushrooms
Snacks & Desserts
Bliss balls
Chia berry pudding
Coconut chia pudding
Kale salad with tahini dressing
Mango and mint nice cream
Superfood bars

Me, Myself & Tea Healthy Lifestyle Guide

Make your own Smoothie

Making your own smoothie is really simple and for me just a
matter of whats in the house! There can be a bit of an equation
though if youre new to whipping these up.

Choose 1 or 2 fruits:

Add your extras (optional)

Top with 1 cup liquid

1 frozen banana

Coconut water

1 cup frozen mango

Scoop of vegan protein

powder (Sunwarrior is
my favourite)

Water

1 cup frozen berries

tsp spirulina

Non-dairy milk

Other fruit of choice

tsp maca powder

Brewed and chilled

herbal tea

Tablespoon cacao nibs

Add some greens

1 cup kale

1 tsp chia seeds

1 tsp acai powder

Other supplement of
choice

1 cup spinach leaves

Remember to
switch them up weekly

Tips
If you dont have a
strong blender, blend
the greens with the
liquid before adding
other ingredients
Storing in glass will
slow oxidisation

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Me, Myself & Tea Healthy Lifestyle Guide

Make your own Buddha Bowl

A quick and easy way to cover all the important food groups,
Buddha Bowls are adaptable based on whats in season and
whats in your fridge!
Choose a grain base
Makes up to 25% of bowl

Choose some veggies

Makes up 50% of bowl

Make a dressing
Creamy Tahini

Quinoa

Millet

Brown rice

Choose a protein
Makes up 25% of bowl
Marinated tofu
Chickpeas

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11

Raw or wilted spinach

Raw or steamed kale
Raw, steamed or
roasted broccoli
Raw, steamed or
roasted cauliflower
Roasted potato
Roasted sweet potato
Raw carrot
Raw capsicum
Raw cucumber
Steamed corn
Sprouts
Avocado

3/4 cup cashews, soaked

2 Tbps nutritional yeast
1 Tbsp lemon juice
1 Tbsp tahini
1 clove garlic
Water to reach desired
consistency
Spicy Peanut Miso :
2 Tbsp peanut butter
1 Tbsp miso paste
2 tsp agave syrup
1/2 cup water
2 tsp tamari
3-4 dashes cayenne
powder
Mix in blender and serve
with the bowl.

Me, Myself & Tea Healthy Lifestyle Guide

Exercise
Exercise is a natural mood enhancer and stress buster, but
getting fit doesnt have to mean hours at the gym or pounding
the pavement.
Moving each day can:

get my heart pumping to 80s music

Assist with weight loss

at the gym! The key is to try lots of

Improve mental wellbeing

different activities until you find the

Reduce risk of cardiovascular disease

ones that rock your world and shake

Reduce risk of diabetes

up your routine to keep it interesting.

Improve blood pressure, cholesterol

&blood sugar

Build strong muscles & bones

2.

Incidental exercise can make a huge

difference to your overall health.
Always take the escalator? Start
taking the stairs. Eating at your desk?

Our Tips:

Take a walk to a nearby park and get

1.

The best way to bring exercise into

your day is to find a few things you
love. I never in a million years thought
Id enjoy aerobics, but once I week I

some bonus vitamin D with your meal.

Even try getting off a station early and
walk a bit further than you ordinarily
would.

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Me, Myself & Tea Healthy Lifestyle Guide

Exercise
The Australian Department of Health suggests adults do either 5
hours of moderate exercise, or 2.5 hours of vigorous exercise per
week, as well as everyone doing 2 muscle strengthening
activities each week.

Moderate Exercises

Vigorous Exercises

Strength Exercises

Brisk walk
Swimming
Yoga
Slow cycling
Cleaning the house
Gardening/Mowing
Trampolining
Beginner pole dancing
Beginner rock climbing
Trapeze
Playing frisbee
Casual canoeing
Roller-skating

Jogging
Hiking
Sprints
Body Attack class
Aerobics
Dancing
Fast cycling
Team sport eg. netball
Martial arts
Circuit class
Boot camp
Skipping
Boxing

Body weight exercises:

Pushups, lunges, squats
etc
Free weights
Weight machines
Body Pump class

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Me, Myself & Tea Healthy Lifestyle Guide

Sleep
When youre short on sleep, your mood, ability to concentrate
and even lose weight are affected. Getting enough shut-eye is
as important to health, wellbeing, and your weight asdiet and
exercise.
Hunger Hormones
insufficient sleep impacts
yourhungerand fullness hormones,
called ghrelin and leptin.

Ghrelin signals your brain that its time

to eat. When youre sleep-deprived,
your body makes more ghrelin.

Leptin cues your brain to put the fork

down. When youre not getting enough
sleep, leptin levels plummet, signalling
your brain to eat more food.

Put the two together, and its no

wondersleep deprivationleads to
overeating and extra pounds.

Stress Hormones
The stress hormone cortisol spikes when
youre not sleeping enough and signals
your body to conserve energy to fuel your
waking hours. This hormone makes you
more likely to hold on to fat especially
around the stomach..
Energy Hormone
Insulin is needed to change sugar,
starches, and other food into energy.
Within 4 days of insufficient sleep, your
bodys ability to process insulin
decreases significantly.
When this happens your body has trouble
processing fats from your bloodstream, so
it ends up storing them as fat.

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Me, Myself & Tea Healthy Lifestyle Guide

Sleep Get More!

In our busy world it can be really difficult to get enough sleep
but there are some ways you can work on improving your health
by getting enough time in bed.

Get your recommended amount of

exercise

Turn off any screens - your computer,

Create a bedtime ritual. - take a warm

bath, meditate, or read

mobile, and TV at least an hour before

Stick to a schedule, waking up and

retiring at the same times every day

you go to bed

Turn out the lights. Darkness cues

Drink our relaxing Calm Me tea to help

your body to release the natural sleep

you reduce stressand anxiety and aid

hormone melatonin, while light

in relaxation

suppresses it

Save your bedroom for sleep and sex.

Try some breathing exercises its

Think relaxation and release, rather

amazing how well these work- they 6

than work or entertainment

exercises that work in 10 minutes.

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Me, Myself & Tea Healthy Lifestyle Guide

Bits & Pieces

There are lots of other things you can do in your every day like to
achieve and sustain a healthy lifestyle its finding what works for
you!
Dry Brushing

Stroke brush upwards toward the

Dry brushing can be a powerful morning

heart from your toes avoiding

ritual that:

sensitive areas such as breasts

Stimulates the circulatory system

Assists lymphatic flow to help rid the

Earthing

body of waste and toxins

How many times did you walk on the earth

Exfoliates rough skin and

today? Im going to bet you havent.

regenerates production of collagen

Spending time barefoot on grass or sand

Reduces cellulite

can:

Helps you feel aware and

Improve sleep

connected to your body

Reduce stress

Ease muscle and joint pain

Tips & Tricks

Read more about Earthing here.

Purchase a natural plant bristle brush

not man made materials

Always brush on dry skin

Image: Noel Alva http://noelalva.com/

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Me, Myself & Tea Healthy Lifestyle Guide

Herbal Tea
Read more about how herbal tea can aid your health and
wellbeing at www.memyselfandtea.com

Detox Me

Calm Me
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Energise Me

Me, Myself & Tea Healthy Lifestyle Guide

www.memyselfandtea.com
/memyselfandtea

@memyselfandtea