Tag Archives: life balance

How intelligent are you?




We are more than half way through February already! In fact we are day 48 in week 8, and, there is remaining  317 days of 2014! Time moves quickly..perhaps do you agree, a little quicker each year?

Did you make new resolutions for this year? Are you doing all you can to fulfil them or as time slips by are you losing your momentum? The latter is not uncommon. Many set out in different areas of their lives to achieve or change something so that they become a better version of themselves. In the beginning they are motivated, excited and looking forward to change. Over time, often days (unfortunately), usually weeks or months, the motivation fades, obstacles become the norm and suddenly you are back to where you were… the beginning.

Good news… no you are not at the beginning or back to where you started. It may feel that way, you may feel that you have failed? Remember there is no failure only FEEDBACK! You are one step closer to achieving your goal, you just need to shake your self off, reset your path and try again. Einstein got it right a long time ago – in fact I suspect, he got most things right- “You never fail until you stop trying.”

Here are two strategies to help you head down that path to a happy and healthier version of yourself.

1) Believe it is possible!  For example, your goal is to shed weight, however, if  when completely honest with your self, you do not truly believe that you can or will shed the weight, you are sabotaging your outcomes. You need to believe it is possible. You need to be able to truly see your self at your new weight, what does it look like? What does it sound like? How does it feel? Really feel the feelings of having exactly what you want. Have that picture of the new you in your mind, check in with that picture regularly and believe!

2) Decide what motivates you most: a) moving away from the old, unhappy, not so healthy you and all that baggage you carry or….  b) becoming the new healthy version of yourself and how good you look, how much lighter and brighter you feel etc. For some people moving away motivates them more than moving to. There is no right or wrong, just work out which resonates with you most, and go for it!

PS Do you like my new site “look” for 2014? Still playing with a few things but a fresh start!

Be Happy & Healthy!

Caroline

Silly Season & Weight Loss…Mmmmm!!!

Believe it or not is it is now December 3, 22 more sleeps till Christmas Day and 28 till we are celebrating the New Year! I suspect for many of you there is much entertaining and fun to be had before then.  It is timely and of course following in the true Christmas spirit of giving, to share with you a few strategies that will help both you and your waistline have a lot of fun without the usual fallout!

♥      ALCOHOL: Yes no doubt you will be imbibing more often than not. That’s OK. Just remember the “one pearl one plain rule” For every glass of bubbles, pinot, or vodka that you have, ensure you have one glass of water – make it bubbly to keep the festive mood!

♥    Remember that alcohol consumption plays havoc with your willpower and with each glass you have your will power retreats out the window, scurries down the street and usually is not found until very late the next day! End result, too much Brie, chocolate fudge and/or Christmas cake is consumed and the double barrelled sugar gun plays havoc on your waist line and scales!

♥    If you know drinking a little too much is your forte, perhaps word up your BFF or partner, to play fun police before it’s too late and you end up crying in your glass of stale bubbles…not a good look! And of course, you can thank them in the morning!

♥    FOOD: If you know the party is a drinks party then there will no doubt be lots of yummy nibbles being handed around, and depending on the venue perhaps some not so healthy…you know the ones… of the deep fried variety? What ever you do – do not arrive on an empty stomach. Eat something light and healthy before you go, then you wont be so tempted to consume everything in sight. Stay away from the pastry laden treats and indulge in the protein based – prawns, chicken pieces, salmon, beef bites etc etc. And it goes with out saying veggie sticks are your best friend!

♥   When you make the mindful decision to indulge in something sweet…savour and enjoy it….. but perhaps consider just having the three to four bites and leave the rest – it is those first bites when it tastes the best and your taste buds explode with delight. Bite 7,8,9,10 etc never taste as good and you probably don’t even notice the flavours. Better in the waste than on your waist.

♥   Remember the basic rules –  eat mindfully at all times, breakfast is mandatory, eat when you are hungry and only eat till you are 80% full – or elegantly satisfied – as your grand mother used to say! Realise that if you have a ‘heavy’ night the night before, then you probably will not be as hungry the next day…pay attention to what your body tells you.

This is just the tip of the iceberg for all of the helpful hints, and I have more to share with you later in the week….I just need to get through a few big nights first!!!

Be Healthy & Happy!

Caroline

 

 

 

DO YOU NEED A LITTLE BIT OF BODY BALANCE??

I know that many of you are interested in physical, emotional, and spiritual well being, both for you and your families. I want to share something with you that may just interest you.

Many Health Care Professionals in Australia and New Zealand, whom I respect, have been recommending a product called Body Balance. The results they are seeing with their clients have been incredible.

SO what is Body Balance?

Body Balance is a liquid nutrition formula with very many health supporting nutrients – it is different from other products for the following reasons:

Body Balance is whole food. It is made of nine different sea vegetables that have been blended for better absorption. It also contains organic cold pressed inner fillet Aloe Vera. Supplementing your nutrition from whole food instead of from manufactured pills or capsules means that your cells are getting nutrition naturally.

It is free of pollution. The nine sea vegetables are harvested from the most pristine waters of the northern oceans many meters below the surface. This is probably the most pollution free environment on earth. The Aloe Vera is grown on a volcano in Mexico the most mineral rich soil on earth.

Body Balance is naturally rich in nutrients. Minerals have been washed into the oceans for millions of years, so the nine sea vegetables and Aloe Vera together yield over 121 vital nutrients that the body needs every day. More than any other kind of food Body Balance delivers a very broad spectrum of bioactive phytonutrients necessary to support to intercellular and overall health.

It is organic. Body Balance is processed with pure water and contains no chemicals. Only naturally sourced preservatives are used, which is why it has to be refrigerated once it is opened.

Body Balance is in an ionic form. This makes the absorption rate of Body Balance extremely high in comparison to the much lower absorption rate of pills and capsules.

Body Balance is delicious and easy to take. People who have difficulty taking pills or capsules, find that Body Balance is a very easy way to get quality nutrition on a daily basis.

Body Balance is a dream come true. Virtually everyone benefits from taking Body Balance. When you give the body what it needs it has the opportunity to address its health challenges. It’s never too early or too late to give your body the nutrition it needs in a form it can utilize fully.

I know I have a fairly “clean” diet most of the time, but since taking this product daily (first thing in the morning before I have breakfast – decided that’s the best way to fast track straight into my cells!!) I too have noticed improvements – in focus and clarity during the day and better sleep at the end of the day!! I have decided to invest in this and drop my multi vitamin as the absorption rate is so much better – over 90% Vs 12-20%!!

I amhappy to share it with you. You can find out more and how to order here.

Be Healthy & Happy!

Caroline

 

 

Stressed out? Could be playing havoc with your waistline and your weight loss!!!!

Nervous, anxious, worried, overwhelmed, exhausted, overloaded, depressed?? Perhaps a little…perhaps a lot? If you can relate to any of these states then you may be shocked to know that too much stress in your  life can wreak havoc on your weight loss intentions and your waist line!

Your body is an extremely clever machine and has at hand all it needs to physically cope with any given situation. If you turn a corner and are suddenly face to face with a bear ( just go with me …) your body releases the hormone cortisol into your blood system which evokes the “fight or flight ” response. Cortisol is designed to get you through these crisis- in small doses cortisol is a good thing, it gets the blood pumping and improves your attention, concentration and hence improves your reaction to the given situation.

Despite the fact our  cavemen days are behind us (thank the Lord – loin cloths just do not suit me!), our body’s basic mechanics remain the same.  Most of us don’t come face to face with a bear very often, but more often than not we lead our lives as if we have. Many of us live our lives at a very  fast and furious pace. We become overwhelmed and stressed out.  End result?  Cortisol overload.

Cortisol overload equates to

  • storage of fat (remember the caveman is running from the bear so he needs his fat stores intact in case food does not cross his path for days..imagine!)
  • Increase in fat storage around the stomach – the most active of fat cells, and also the most dangerous place to be stored!
  • Increase in cravings for sweet things and carbohydrates
  • Breaks down muscles for energy.

So perhaps it is time to stop, take a deep breath, smell the Spring flowers and check in with exactly how you are feeling. Remember you do not have to be at your wits end for cortisol to do its job – constant low levels of anxiety or worry or OMG I can’t do everything – can have the same effect!

Are you feeling like you have a cortisol overload? Let me know ..maybe I can help!!

 

Be Healthy & Happy!!

Caroline

 

 

 

 

 

 

 

 

 

 

Is it time for a Spring Clean?

As you shrug off the Winter Blues and embrace Melbourne’s Spring Sunshine are you in the mood for a Spring Clean?  I am not talking about your wardrobe or your kitchen cupboards (though if you feel inclined ..go ahead!) I am talking about YOUR MIND!!

A client who did the program last year mentioned she would love to feel that “buzz” that she felt when she completed the program.  She has remained on track but feels the ‘buzz’ has diminished. I would argue that she is still in a state of “buzz”, that state however has just become her norm!

So I gave her request some thought and there is no reason why we can’t hit the REBUZZ button! I have designed a mini program (approx 2-3 hours) where we can explore:-

  • Where you are are at with your health goals or work goals?
  • Are there any limiting beliefs that are holding you back?
  • Are there any unhealthy habits that have snuck back into your day?
  • A re introduction to the good food eating strategy
  • A reintroduction to the motivation strategy
  • And finally a refocus on your goals

Our minds are much like our homes ..they too can be cluttered with thousands of thoughts, attitudes, emotions good and bad, limiting beliefs that might just be holding us from going forward in a happy and positive manner. So our mind can benefit from a general overhaul and what better time to do it than now..Spring, a time for the new and renewed. 

If you would like to chat to me about your own personal Spring Clean contact me here, I would love to hear from you.

 

Be Healthy & Happy! 

Caroline 

All Sugars Are Created Equal? Mmmmm… Me Thinks Not!

I am now 17 days into my “quitting sugar” experiment and it is time I gave you some of the scientific facts about why too much sugar in your diets is not a good thing!!

When we (me, you, the media, doctors, health professionals etc etc) talk about sugar, usually, all sugars are dumped into the one sugar bowl. There are however, many different type of sugars in our diets and each play different roles nutritionally.

The important thing to understand is that not all sugars are created equal!!

Here are some quick (& hopefully easily understood) facts!

Ó   There are two types of carbohydrates  – simple and complex.

Ó   Simpler forms of carbs are called sugars and the complex forms are often referred to as starches or dietary fibres. They have of course far more scientific names but no need to go into that now!

Ó   The common simple sugars are – glucose/galactose/fructose.

Ó   Glucose (also called dextrose and blood sugar)  is the principal sugar used in the body.

Ó   Fructose (also called levulose) is found in fruit, honey and high fructose corn syrup (HFCS).

Ó   Galactose – for the purpose of this blog, gets a ‘don’t go there’ pass, we are not going to talk about- it is not the one doing the damage!!

Ó   Fructose my friends is the bad guy – he is the one  getting the bad wrap! Does he deserve to you may ask?…well yes and …no! But the yes in our fast moving, convenient society that we live in, outweighs the no!

Ó   Fructose of all the natural occurring sugars, is sweeter – 1.73 times more sweeter than sucrose (table sugar) and sucrose is 30% sweeter than glucose.

Ó   Food manufacturers now use fructose  (converted into high fructose corn syrup), because of its sweetness and low manufacturing costs as a food sweetener.

Ó   When we consume carbohydrates, proteins and fats – appetite hormones are used to regulate our intake and keep us in balance.

Ó   When we consume fructose, no appetite hormones are switched on and as a result we can consume way too much of it. The general consensus is, this goes back to our cave men relatives who rarely came across a berry bush ..but when they did they ate the entire bush because who knows how many  months would pass before they saw one again!

Ó   Nearly all fructose metabolization unlike glucose, takes place in the liver. It is then stored as glycogen for future energy needs. The problem is often our stores are at capacity..so then what? Answer: the fructose is converted to triglycerides…which are taken up in our blood stream then stored as FAT!

And there it is..why fructose gets the bad wrap. Remember as mentioned earlier, (due to its low production cost and high sweetness), we are now consuming, often unknowingly, too much fructose and all of its derivatives in our diet. Unfortunately… and a lot of it is ending up in a place where we don’t particularly want it…our fat stores. So next blog I will give you an idea of all the places fructose is hiding.

If you have had enough of this sugar talk tell  me to shut up  let me know and we will chat about something else!!

 

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

 

 

 

 

 

Maintaining Momentum on a Monday!!

So many people who intend on  starting a diet – decide to start on a Monday. They often spend the weekend prior having a wonderful indulgent splurge and eating all of their favourite foods just one more time!!

I can understand this way of thinking – I myself have been guilty of it in the past. But as I have said and so strongly believe DIETS DO NOT WORK!! If they did there would only be one diet, called of course The Diet That Really Works – and being overweight would no longer be a worldwide issue!

So many of the diets in the market place today are all based on restriction and deprivation – all of those things that you cannot have. And as we all know when we can’t have something we only want it more.

If you are eating only when you are hungry, eating what you really want by listening to your body, eating mindfully and stopping at 80% full there is no deprivation or restriction. You are not on a diet, you are just enjoying food the way you should be.

Remember some of the Activate Your Mind Positive beliefs –

  • You are in charge of your mind and therefore your results.
  • You have all the resources you need to bring about change and success.
Enjoy Your Week!!
Mondays!
Be Healthy & Happy !
Caroline

 

 

SLEEP IS THE BEST MEDITATION……Sometimes! Dalai Lama

 I am back!!!

Well rested??? ….Maybe!!!

Had Fun???…..Definitely!!

When we went beach-side in early January I made a pact with myself. I would pace myself – definition = I would not go out every night, instead I would  have a few fun nights at home avec la famille.  I would eat and drink sensibly and ensure that exercise remained a part of my day.

I remember a conversation with a friend upon arriving beach-side , and when I told her my new plan of action, pacing myself etc etc her sound words of advice were  “You can replace sleep but you can not replace fun!” So naturally and without much convincing, I decided that was a better pact to have with myself!

Mmmmmmm so how did I go now that I have time to reflect?? Alas …

  • I went out every night (most nights involved the whole family going out together so therefore we had the fun nights but they just happened to be out rather than at home!)
  • Ate and drank sensibly  – mmmmmmmmmmmmmmm – that’s for me to know and you never to find out!
  • Exercise everyday –  √ √ √
  SO on reflection a wonderful holiday had by all! And now it has come to an end.
Can you believe that the first month of the new year is over in less than 26 hours!! And can you believe for many of us the holiday month of January is at an end and what lies in front of us is February ? And you know what that means…  more traffic, everyone going to work, school lunches, uniforms, homework  and the dreaded ROUTINE!!
Good things must always come to an end I just wish it didn’t happen so soon!
But perhaps now I will get some more sleep!!
ps. I was going to tell you about the relationship between sleep and weight loss but I will do that next time!!
Be Healthy & Happy !
Caroline