Tag Archives: healthy lifestyle

Entering a new decade and what it may bring….or not!

October 2013 has been a very big month for me! Returning home from my sojourn en France; assimilating back into mother role…slowly; having a “special” birthday that I am told stands for something… and that I have successfully celebrated over approx. 21 days… Busy!

Then guess what?  November follows October, and all of a sudden we are celebrating all things “horsey” at the Spring Carnival in Melbourne….gorgeous dresses, hats and fascinators, delicious nibble bits and …obligatory champagnes!

End result of all this fabulous fun…. mmmm… dare I type … let’s just say a softer belly best describes my predicament! Ooh what to do?

1) Do not panic! This is not a permanent state of affairs!

2) Return immediately to daily exercise routine of walking (aim =10,000+ steps/day) and perhaps throw in a couple of 20 minute strength training sessions at the gym!

3) Return to usual way of eating – clean, natural, nutrient rich food.

4) Eliminate mindless snacking from daily activities..serves no purpose other than make belly softer!

5) Reconsider/reassess alcohol intake… mmm.. that didn’t take long!

END RESULT: Soft belly gone…..I hope…will let you know how that one goes!

Interestingly it is at this “time” in a woman’s life, this supposed birthday milestone that I’ve just celebrated, that is meant to signal the beginning of change. Change in body (again inside and out), change in mind and potentially change in life’s purpose.

I have seriously considered starting a new blog – Fifty, Fabulous and FlailingFalling...Flying! – a place where I would document all of these changes as they happen to me and my fabulous friends.  I have not ruled it out completely, but it may be that this blog morphs into something that allows me to post my “50 something” musings as they happen… time will tell. But for now.. I am fifty..it’s only a number..I do feel healthy and fabulous (not looking at the belly!)

So bring it on!

Be Happy & Healthy!

Caroline

 

 

Maintaining Momentum on a Monday: A 3 Day Cleanse & Weight Loss!

 

Last week I did my first ever cleanse/detox. I have thought about doing one before however they always seem too difficult or they are devoid of any food (in the solid format) which does not inspire me greatly. This cleanse ticked all the right boxes, and after a full weekend of one very long lunch and one very long Mother’s Day celebration, I decided my body would love me for it…

To find the cleanse in detail go here.

The beauty about this cleanse is

  1. a lot of good food
  2. it only goes for three days so by the time you start and get the hang of it, you are at the end of day two with one to go!

I thought I’d let you know what I did as the whole process was really very easy…

Day Before:

  • Did a shopping list and went out a did a big shop
  • Came home washed and prepped all the food -i.e celery, kale etc washed, cut and stored.
  • Made the salad dressing
  • Made soup, chia puddings (I used almond milk) and activated my nuts!!
  • p.s. continued throughout 3 days to have Body Balance each morning

Day One:

Cheated!! (Had the late night before and lots of food and fine wine!)

  • In a rush and had some ginger and lemon tea bags in the cupboard so used them with a slice of lemon!!
  • Had the Green Juice after my walk – I think I made too much because I could not finish it!
  • Did not have a morning snack because I wasn’t hungry!
  • Made the salad for lunch and it is absolutely delicious – my kind of flavours.
  • Handful of nuts in the afternoon
  • Soup for dinner – easy
  • Dessert – again not really hungry but had about half. Better to take out of the fridge 5-10 mins before!

Day Two:

Woke up hungry, so happily went through the whole day eating everything except for the morning snack. The juice is filling and I think because the weather is colder I didn’t feel like munching on carrot and celery! Never felt as though I was going without!

Interestingly second day without a coffee – no withdrawal symptoms at this stage. I only have one 5/7 mornings, and perhaps two coffees 2/7, so should not have been a problem but I wasn’t sure. One day to go!

Day Three:

Had my tea in the am, went for my walk, didn’t feel like the juice so had the soup instead!! Very pleasant. Still no coffee – still no dramas. End of day – cleanse finito! Definitely felt less bloated and lighter and my energy levels were high.

1 x 3 day cleanse = 2 kilo weight loss! 

costmight do myself out of a job!!

Try it you might like it!

Do you have a good detox formula?

(image: google)

Be Healthy & Happy !

Caroline

 

 

 

 

Hap…Hap… Happy New Year! 2013..Wow..Bring It On!!

Can you believe it …I can’t..another year has passed! I remember as a kid, mum and dad discussing how fast time flies from one year to the next.  I was so immersed in myself and my teenage years that I did not pay much attention… Now I am the parent with the teenagers and yes time does fly past quickly, swiftly and it you are not mindful of time, it leaves you standing there in it’s wake!!

So have you made some New Year Resolutions? I am only making one. That I am more mindful of my time, not to waste it. Instead, to use it effectively in what I do with my family, friends, community and of course my work.  

Anything you want in life, whatever resolutions you make, remember everything you do starts as a thought before it becomes an action…So in 2013…

“Beware your thoughts, they become your words
Beware your words, they become your actions
Beware your actions, they become your habits
Beware your habits, they become your nature
    Beware your nature, they become your destiny.” (author: unknown)

Be Healthy & Happy in 2013!

Caroline

ps. I am going beachside for a few weeks, and making a major attempt to remove myelf from all things with keypads.. will let you know how I go at the end of the month..enjoy x

Suriving the Silly Season – with out the weight gain!

 

Esther Blum based in New York City is a nutritionist and author of the book Eat, Drink & Be Gorgeous. I came across her holiday tips recently and I think you will enjoy them………..I did!

De-Bloat Yourself. We all want to show up to a holiday party looking lean and fabulous, right? Holidays are a less than ideal time to have a hard time zipping into your new pencil skirt. But what happens when you’ve been hitting the salt and sugar or have PMS? Then it’s time to make some changes pronto! Drink dandelion tea throughout the day for gentle diuretic benefits. Unsweetened cranberry juice diluted in water also provides diuretic benefits, as does eating asparagus, watermelon, and freshly steamed or sautéed dandelion greens. And make sure you’re chugging plenty of purified water to enable your body to release extra fluids. Think plenty of protein and veggies and limited complex starch like whole oats, sweet potatoes, winter squash, brown rice, or legumes. Eliminating all starches for 3-5 days will enable you to shed at least 2-3 pounds of water weight before a big event.

Give Yourself a Facelift—From Within. A diet rich in wild Alaskan salmon is like having a facelift right in your fridge! Wild Alaskan salmon contains the neurotransmitter DMAE, which tightens and tones muscle, giving you beautiful contours in your face and body. You’ll also get the benefits from the astaxanthin present—a potent antioxidant with a natural SPF, omega-3s, and vitamin D3. The day before a special event, make sure you eat 2-3 servings per day of wild Alaskan salmon to quench internal inflammation and give your skin a glow you never thought possible.

Get Your Beauty Zzzz’s. Sleep is the new sex—it’s just that hot. Here’s what we know about sleep: it builds muscle, facilitates fat burning, reduces cravings and hunger and gives us better appetite control. It has an even greater impact as a metabolic modulator than food or exercise, and therefore governs your hormones and your body’s ability to lean out. Sleep is the most natural anabolic agent you can have in your fat loss arsenal. Correcting a broken sleep cycle will enable you to build muscle and lose fat. Unplug your electronics, sleep in a pitch-black room, wear a night mask, and hit the hay by 10pm. Nighty night!

Get High (on Neurotransmitters). Set yourself up for metabolic success and eat meat (or protein) and nuts for breakfast. So important is the connection between food and mood that what you eat for breakfast sets up your entire neurotransmitter production for the day! (Word to the wise: chocolate cake ain’t gonna cut it this time ‘round…) When protein-based foods are broken down during digestion, one particular amino acid, tyrosine, has the job of boosting the neurotransmitters dopamine, norepinephrine and epinephrine. These in turn increase your levels of alertness and energy.

The other benefit to eating protein in the morning is that it offsets the dreaded 3pm crash and burn. When you properly lay down the foundation to balanced blood sugar in the morning, your adrenal glands can keep your stress hormones in check and keep humming along throughout the day. This will help fight hunger and cravings, too. On the flip side, if you toss back a large coffee with a bagel, donut, or cold cereal for breakfast, your body will flood your bloodstream with insulin, your blood sugar will peak and crash, and you will struggle to maintain your equilibrium the rest of the day (and your waistline down the road). Protein and veggies to the rescue!

Do Shots Daily. I’m not talking booze, here—I’m talking about gorgeously green drinks. Juicing can make you look and feel beautiful from the inside out. I love to chug one when I’m fighting a cold, or even just after a workout. One of the greatest benefits of juicing is that it provides you with a hefty dose of vitamins, minerals, and biologically active enzymes. Most of us do not eat enough fresh vegetables on a daily basis, and juicing can add back some much-needed nutrients into our diets. Green juices also have an anti-inflammatory effect, calm an upset stomach, and boost immune function. Fresh juices are best, and you can also toss whole vegetables into a Vitamix with some water and lemon juice for a fibrous boost. If you’re on the go, belly up to the juice bar for a shot of wheatgrass and get on with your day. And if you want to keep it uber simple, just toss a heaping tablespoon of powdered greens into a tall cup of H20 on the rocks. Your call!

Snack Preemptively. How many times have you starved yourself the day of a holiday party so you can go all out when you get there? This is a bad idea for many reasons. You’ll jack up your cortisol, you’ll feel incredibly irritable, you’ll look quite unlady-like as you greedily elbow your way to the buffet table, you may not even like the food there so you’ll still be hungry, and you’ll get drunker than a skunk after one cocktail because you’ll have no food in your system. Before you hit the party, nosh on two hard-boiled eggs or wrap some turkey around avocado slices to take the edge off.

Before You Primp, You’ve Got to Pump. Even if you’re hosting people for the holidays, always make sure you head outdoors in the morning for a vigorous walk or some uphill sprints or hit the gym before everyone comes over. It’s a great stress-buster and will give you enough endurance for a long day of taking care other people. If you’re pressed for time, keep your workouts quick and dirty; 30 minutes is enough to get the job done right. Repeat the following circuit four times for a challenging fat-blasting workout. Rest one minute between sets, or until you feel ready to move on to the next set.

Ó 12 pushups

Ó 15 squats with medium dumbbells

Ó 15 wide-grip assisted pull-ups

Ó 60 second sprints on the treadmill, stepmill, or stationary bike

Be the Belle of the Ball- Not the Belle of the Bombed!

Alcohol is the perfect party starter, but we all know you can go from glam to slammed in no time at all with just one glass too many. And while the flight up into inebriation is oh so heavenly, the morning after can be nothing short of a highway to hell. A woman’s body breaks down alcohol twice as slowly as a man’s does, because we have less dehydrogenase enzyme to break it down. We also want to remember that drinking a glass of alcohol puts the pause button on fat burning. So remember that if you drink to dine while you wine and skip the sugary calorie-laden cocktails. Keep it simple with a glass red or vodka on the rocks. Skip the Red Bull in your drinks and have plenty of water on hand to keep you hydrated. When you get home, have a glass of unsweetened coconut water to rehydrate you and quench your bod with electrolytes.

Get Some Vitamin O. Long and luscious orgasms have been shown to decrease cortisol levels and raise the good estrogen (estradiol), and make your thyroid more efficient. And, you’ve got to use it or lose it. If you’re feeling less than randy, get your passion groove back with some zinc. Zinc-rich foods increase sexual function in women. Zinc supports healthy adrenal activity, which combats the negative effects of stress. Healthy adrenals translate into more energy, and because you’ll feel less burned out by physical activity, you’ll benefit from increased sexual stamina. Food-rich sources include oysters and other shellfish, turkey, mushrooms, and seeds like sesame, sunflower, poppy, and pumpkin. Also try sunflower and alfalfa.

Be Healthy & Happy!

Caroline

 

Tuna – are you eating the fish that John West rejects?

Tuna is, as most of you know, one of the good guys when it comes to healthy foods, and one of my favourite foods! Even though it does not have as many omega−3 fats as sardine or salmon, a serving of tuna is a great source of high quality protein, niacin, B6, B12, selenium and does provide some healthy omega – 3’s.

You may wonder if all of those vitamins and minerals still give the same nutritional punch when your tuna comes in a can. As expected in the world of nutrition, there is not a simple answer…it depends on a number of factors – how the tuna is caught, frozen or not, how it is cooked, whether it comes in oil or water and, what additives and flavourings have been included in the mix.

Something you may have not considered is how your tuna is fished. Unsustainable and destructive fishing methods are unfortunately used by many of the big fishing companies. Fortunately for the consumer, companies such as Greenpeace, our very own ocean police, are constantly applying pressure on these companies and the methods they use. Just to push the point home they have  released the 2012 Canned Tuna Ranking – I urge you to click on the link and see how your favourite canned tuna ranks, and perhaps you just may like to consider a change….I am guessing John West might be the one you now reject!

Be Healthy & Happy!

Caroline

Maintaining Momentum on a Monday …Sugar Free for one week —well almost!


A methodical trial and error procedure
..remember from last week that was the definition of an experiment? Well thank God for trial and error, as error  did come into play over the past seven days! Remember, I don’t see food choices we make from day to day, as an error, or failure or stuff ups, rather each choice is the choice you made at the time (for all sorts of reasons).  If the choice you make is not the healthiest choice, so be it, don’t dwell or beat your self up, learn from it, it is just feedback and move on.

I successfully in all but two episodes removed sugar from my diet. No chocolate, no fruit flavoured yoghurt’s, dates scones, etc etc etc!  The two times when sugar snuck in were interestingly both when I was out for dinner. The first occasion was a school mums’ dinner where we paid a set price for two courses and a glass of wine…you know the drill. When it came to ordering I ordered my main – delicious linguine with prawns, garlic, chili, rocket and olive oil – then without thinking sorbet for dessert. The sorbet came I was half way though my second scoop when the penny or I should say the brick dropped! No more sorbet! The next occasion again at a friends for dinner. It was a very cold night and  before dinner we all partook in a fabulous winestyle master class. Tasting wines from Burgundy and the Barolo region in Italy. Dinner was a delicious beef bourguignon followed by yummy crumble and again with little regard for my experiment I delved in. This time I did not give it a second thought and before I knew it.. all gone, as was the delicious King Island yoghurt that went with it! What is interesting about these two episodes is that normally I don’t even think about dessert. I am not a dessert person. I am one of those who when handed the menu go straight to the entrees and mains but never cast my eyes down to the desserts. I have girlfriends whose eyes head straight to the sweet section of the menu, make their choice then decided what entree or main would go best compliment the dessert they have chosen! 

As for the remainder of the week – a success. Breaskfast has been easy and I have found a wonderful new muesli called The Muesli made in Melbourne by the bodsquad. It is expensive compared to the other breakfast products out there, but it works out to be only  $1.60 per serve and it is of a very high quality and seriously, a small amount sustains you all morning. Otherwise I have been having lots of avocado on toast which I love. Lunch and dinner have been without any sugar dramas – except of course those mentioned.

So week two of my eight week experiment has now commenced. Some have asked about fruit – am I cutting it out, as yes it is all fructose? I am probably a two piece of fruit a day girl and one of my favourite breakfasts is banana on delicious multi grain sour dough toast with tahini drizzled over the top! However for the sake of this experiment I am cutting back. If I really crave a piece of fruit I will have one, but otherwise no. Then at the end of the 8 week period fruit shall be back on the menu… naturally.

I still have not explained to you the issues surrounding fructose…I will I promise.. but for now work beckons.

mueli

(the muesli ingredients!)

Be Healthy & Happy!

Caroline

 

Maintaining Momentum on a Monday!

In fact I think I am going to need more than momentum, I think I will need a mighty big push!!

Let me explain…some of my good friends are doing it….. some of my colleagues are doing it….some of my clients have decided to do it…and in fact many people I don’t even know are doing it to…..

I have been toying with the idea for a few months now. I have done lots of relevant reading, watched many lectures on the topic, followed a few blogs of those that have gone before me !!

What is “IT” you may ask??? “IT” is giving up sugar!! Now for those that know me Oh too well.. you might be saying right now.. but you don’t eat that much sugar..etc etc etc and I agree. I actually don’t have a lot of sugar in my diet but you would be surprised how much chocolate sneaks in and lots of fruit yogurt -all in the name of calcium of course. Despite what I do or don’t do, there are so many hidden sugars in our food that half the time we don’t even know we are consuming it.   If you remember some of my past posts, I wrote of the hidden sugars in our foods – specifically processed foods.

Yes you will find sugars (carbohydrates) in natural, whole foods but they are not doing the damage. It is fructose believe it or not that is the bad guy! I can hear your protests now .. ..but fructose is a natural sugar found in fabulous fruits…yes you are correct, it is a natural sugar and eaten naturally as a whole fruit is not the problem. However fructose through no fault of it own, does have a shady past. And I will tell you about that in detail in my next post.

But for now I have just competed Day One of an 8 week experiment. Sarah Wilson (a journalist and health commentator) in her blog “A Sweeter Life. On a Friday.” has posted much about giving up sugar and suggests an 8 week experiment, which appeals to me for the following reasons:-

  • An experiment is a methodical trial and error procedure carried out with the goal of verifying, falsifying, or establishing the validity of a hypothesis. (Source:Wikipedia). The trial and error bit is what appeals to me!
  • 8 weeks is not particulalry a long time .. in the scheme of things!
  • Because I do what I do (professionally) I want to experience personally -all the highs and lows- of giving up sugar! So therefore when I discuss it with clients I discuss it confidently!

Anyone want to join me? You are more than welcome.


Be Healthy & Happy!

Caroline

Are you getting the right combinations of food in your life??

The Easter Bunny has hopped for another year, hopefully not leaving a deluge of too many chocolate wrappers in his wake! School holidays are over and routine takes precedence once again! I think I can admit I like routine….most of the time.

Routine, on the one hand, permits you to get more things done, it orders your day, it makes you commit to work that little bit more, it provides your life with structure and purpose. Routine, on the flip side, can become a little tedious, sometimes boring and expected and often lacks spontaneity.

It is a matter of finding the right balance for you…

Balance is vitally important for our overall health and well being. Joshua Rosenthal, in his book Integrative Nutrition – Feed you hunger, health and happiness, explains that there are two types of food – primary and secondary.  Primary food is not what you think it would be!  He explains it much better than I, so enjoy the explanation…

“Primary food is more than what is on your plate. Healthy relationships, regular physical activity, a fulfilling career and a spiritual practice can fill your soul and satisfy your hunger for life. When primary food is balanced and satiating, your life feeds you, making what you eat secondary. But what is primary food?

Sometimes we are fed not by food but by the energy in our lives.  We take in thousands of experiences of life that can fulfill us physically, mentally, emotionally and spiritually. We hunger for play, fun, touch, romance, intimacy, love, achievement, success, art, music, self-expression, leadership, excitement, adventure and spirituality. All of these elements are essential forms of nourishment. The extent to which we are able to incorporate them determines how enjoyable and worthwhile our lives feel.

Modern nutrition—carbs or proteins, fresh produce or fast food—is really just one source of nourishment, which I call secondary food. If we are not starving, other dimensions of the human experience are generally much more important to us than what we put in our mouths. Secondary foods don’t come close to giving us the joy, meaning and fulfillment primary food provides.

When we use secondary food as a way to alleviate or suppress our hunger for primary food, the body and mind suffer. Weight gain is just one of the consequences. Diet-related disorders such as heart disease, cancer, obesity,high blood pressure and diabetes are national epidemics, and one of the main reasons is because we are stuffing ourselves with secondary foods when we are really starving for primary food.”

Food for thought?? You and I have all the resources needed to bring about change and success. It is up to us, no one else can do it for you or or me. We cannot blame others or other events for what we do not achieve. Everyone of us has the potential to develop and grow.

The new all encompassing food pyramid…..

Be Healthy & Happy!

Caroline 

It is time again for Hot Cross Buns and of course (….a little) chocolate – Happy Easter!

Happy Good Friday to one and all. I have just finished the yummiest hot cross bun with a touch of fresh ‘real’ butter and it was absolutely delicious…well worth the wait. Like my first awaited and anticipated mango for the season, I do not indulge in Hot Cross Buns before Good Friday!

I think I saw my fist one in the shops sometime around late February/early March…tempting but I did not  buy. Instead I wait patiently until Easter Thursday and then depending on where my shopping takes me I purchase a pack of six for Easter. So yesterday I went off to Victoria Market, did a wonderful shop buying lots of fruit and vegetables and salmon for tonight (ten friends are coming for dinner) and then found in the Deli section at one of the yummy bread stalls, my Hot Cross Buns for 2012!! They are perfect –  not too big or small with just the right amount of currants. They are not the chocolate kind, or the fruitless kind or God forbid (oops it ‘s Easter) I heard this week they are doing a mocha kind!! I am sorry that is taking it a bit too far … I am happy to admit I am a traditionalist when it come to my annual Hot Cross Bun fest!!

So for dinner tonight I will continue with another Easter tradition and serve fish for dinner. Would you like to know my menu?

For nibbles with pre dinner drinks –  Baked  warm ricotta with fresh herbs topped with tomato salsa – yum!

For main course – Tray Baked salmon with beans/cherry tomatoes/olives/anchovies – on a bed of mash. It is a Jamie Oliver recipe – easy and delicious.

Dessert- Home made lemon sorbet with Balsamic Strawberries fresh and light.

Coffee with of course chocolates – if any one can fit them in..all that food and lots of wine..no doubt!

MMMMM…It is now 12.41 pm, guest are arriving at 7pm and I have  house and kitchen to attend to……….

 

Happy Easter to you all

 

 Be Healthy & Happy!

Caroline x

 

 

 

 

 

Monday’s Momentum Message – Don’t Miss Breakfast!!

Kraft Foods released this week their ‘Aussie Breakfast Report’ a paper researching the breakfast eating habits of Australians. The study found that despite 42 per cent of Australians acknowledging that breakfast is the most important meal of the day, more than half  are missing out on their morning meal at least once a week, and almost a third are skipping as many as three times per week.

The reports reveals a number of reasons why people sometimes skip breakfast:-

  • 65% don’t feel like eating first thing in the morning
  • 49% said being disorganised
  • 40% are sleeping in
  • 36% are short of time.

Breakfast is “breaking the fast” that your body has been in over night. You have not eaten for up to 8-12 hours,  your metabolism has slowed down,  and eating breakfast turns your metabolism back on. Food in the morning is the fuel your body needs to start the fire – to get your engines burning. Skipping breakfast leaves your body sluggish and though your  brain will be switched on, it won’t be to it’s full capacity. You know the TV ad for  Sultana Bran and students having the “fuzzies” in class? Well that is relevant to everyone – no matter what age!

Missing breakfast or any meal for that matter will not help your weight loss goals, despite what you may read. Your body is an unbelievably fined tuned machine – not to mention extremely smart. If you miss a meal, your body will question what is going on and slow down your metabolism to conserve energy until it is refuelled with your next meal. It is not worth missing any meal – particularly breakfast.

So if you are like those 65% who don’t feel like eating first thing in the morning – aim to eat something small -1/2 a banana, a couple  of mouthfuls of yoghurt first thing and then aim to eat something more substantial within two hours of waking.  At that time eat mindfully – eat what you truly feel like, eat slowly and only till you are 80% full. Then get on with your day, live life and have fun. 

 

Be Healthy & Happy!

Caroline