The holiday season is a dangerous time to overindulge and allow our behaviour to "spiral down the negative plug hole".

With a few tweaks, it can be a great time to maintain healthy habits and have fun (without depriving ourselves.)

Dr Orlena's top tips to keep your festive season healthy and fun.

Mentioned in the Podcast

Dr Orlena's International Fit and Fabulous Family Summit: https://www.drorlena.com/fit-and-fabulous-family-summit/

Hello. Wonderful people. Welcome to another episode of Fit and Fabulous with me, Dr. Orlena Kerek.

I hope that you are feeling fit and fabulous. We have another day today here in Spain, which is typical of 2020. I was just about to set out, dropping my kids off at school. We had our jackets on, our masks on and I was just arranging to meet up with one of the other mothers so that I could give her some uniforms that we no longer want.

And then I checked the WhatsApp group and saw that there were lots of messages. Guess what? No school today....

We all want to lead a long, healthy and active life. What we eat is a major contributor to our health and longevity.

But what exactly should we eat? What should we avoid? And why?

Dr Alan Desmond "the Devon gut doctor" is here to help us out.

Dr Orlena chats to Dr Alan Desmond about how what you eat affects your health, your gut and your biome. And how all three are inter connected.

Dr Alan Desmond is a wealth of knowledge and generously shares it with us today.

You'll learn:

• What  foods and type of diet are recommended by most experts that will help improve your health
• Why a plant based diet is a healthy and easy option for good health
• What the microbiome is and why it's so important to our bodies and health

Transcript Of What You Should Eat To Lead A Long And Healthy Life With Dr. Alan Desmond.

Hello and welcome to the Fit and Fabulous podcast with me, Dr. Orlena Kerek. I hope that you are feeling fit and fabulous.

Preparing For Next Year’s Fabulous Adventure....

Humans are emotional creatures. Emotions drive our actions. At times we get overwhelmed by our emotions which can lead us into an unproductive space. How can becoming aware of our emotions help us?

In today's episode let's learn the following:

• What Are Emotions?
• How can being aware of emotions help us?
• How can we stop getting overwhelmed by emotions?
• What is emotional granularity?
• Fun ways to identify our emotions

Transcript Of How Creating Emotions Can Make You Feel Fit And Fabulous.

Hello, and welcome to Fit and Fabulous with me, Dr. Orlena Kerek.  I hope that you are feeling fabulous. 

My Feel-Good Week

My children have gone back to school. It gives me a little bit more time to focus my brain on work. Also, on what I'm achieving and all the exciting things that I'm putting together at the moment.

As you may have gathered, I find it a little bit tricky to do homeschooling and focusing on my business at the same time.  

Amazing Books I Recommend

I have been...

Stress is something that affects us every day. (Especially now that many of us are returning to lock down and working with kids at home.) How do we learn to live with stress so that it doesn't affect us negatively?

Dr Orlena talks about preventing stress and steps to take when you feel your stress levels beginning to rise.

Today, I'm going to talk about how changing your thinking will help you cope with stress. I'm also going to share with you some tips and tricks that will reduce stress and will make you feel fit and fabulous.

 You'll learn:

• What Is Stress?
• How do you perceive stress?
• What makes you stress?
• How are you dealing with stress particularly during a lockdown?
• How to cope with stress.

Want to chat with Dr Orlena? Email her at [email protected]

Transcript Of How To Manage Stress To Make YOu Feel Fit And Fabulous.  

Hello, and welcome to fit and fabulous with me, Dr. Orlena Kerek. I hope that you are feeling fit and fabulous.

Emotional wellness isn't about living the "perfect life" where nothing bad ever happens.

Emotional wellness is having the tools and self awareness to realise how your emotions are effecting you. And how you can manage your emotions without being swept "down the negative plug hole".

To chat to Dr Orlena (either for a "wow" talk or to help her with market research) please email her at [email protected]

Dr Orlena's Super Simple System for Healthy Living for Families: https://www.drorlena.com/simple-system

It's easy to say healthy living is all about habits and systems. The reality is that in order to make changes, to create different habits and systems you need to get across the "rickety bridge".

You need to do things differently. Our habits keep us wanting to do the same thing.

So what is the very first step in making those changes?

If you're interested in making amazing changes in your life and you'd like some help, email Dr Orlena at [email protected]

Eating healthily in pregnancy can give your baby a huge health boost later on in life.

Although the general rules of healthy eating apply in pregnancy there are a few issues that are important to be aware of.

Dr Harriet Holme, Author of Eating During Pregnancy

Dr Harriet Holme, author of Eating During Pregnancy, chats to Dr Orlena tells us how to eat well in pregnancy.

Mentioned in the podcast

Dr Orlena's Super Simple Healthy Eating for Families System: https://www.drorlena.com/simple-system

Connect with Dr Harriet Holme

Dr Harriet's Free Check List for when trying for a baby: https://healthyeatingdr.com/what-to-eat-when-trying-for-a-baby/ 

Buy her book Eating During Pregnancy: https://healthyeatingdr.com/product/eating-during-pregnancy-book/

Dr Harriet Holme's Website: https://healthyeatingdr.com/

It's tempting to believe that alcohol is good for us. A glass of red wine to help us relax with dinner. However, alcohol does a lot of damage to our bodies.

But it's not all bad news!

Dr Stephen Neff tells is story of addiction and recovery and how he now leads an amazing life full of passion and joy without any alcohol.

Fit and fabulous without alcohol.

Mentioned on the podcast:

Stephen's book: "My Steps to Sobriety" available on amazon.

Dr Orlena's Super Simple System to Healthy Living for Families: https://www.drorlena.com/simple-system

Routines and habits are everything. If you feel tired and overwhelmed habits will be making it worse.

Healthy habits help you feel energetic and fit. You can do anything and everything.

Changing habits is daunting.

Dr Orlena chats about her transformation from unfit to "exercise junkie" who swims and cycles everyday.

 How it was easy and fun and not daunting or difficult.

Want to create healthy habits for you and your family?

Join the Easy Family Health Boost here: https://www.drorlena.com/easy-family-health-boost

Most kids I've met love screen time. I don't know about yours, by if my kids aren't hooked up, they're asking to plug themselves in. As a mother, I can see the benefits of screen time for kids (not least, a bit of peace and quiet for me.)

But what about our kids' brains? I worry that young brains get hooked on screen time (not to mention my own, older brain!) 

Plus I notice that there's often an undercurrent of stress surrounding screen time. When can we have more? Can I play longer? The screaming and crying when it's over. 

We've experimented with not having screen time at all. It works remarkably well. After a few days, my kids will start playing cards together. 

But I don't feel this is a long term solution. How can us parents manage screen time so that our kids can enjoy it in a healthy way?

How to Balance Screen Time Limits Podcast

Dr Tara Egan is here to help us out.

What are the Benefits of Technology for our Kids?

Nowadays we’re able to connect with...