Tag Archives: weight loss

Green Food Matters!

I’m back!

I know I have been remiss in my postings and for that I apologise. Life has been particularly busy of late, as the beginning of the year is for most, and I’m juggling just a few green apples in the air!! You may remember I mentioned I am reworking my website and doing some exciting things with my business and all will be revealed in the coming months. In the meantime, I will endeavour to feed you with a bunch of healthy information.

You all know your greens are good for you but have you considered including these in your daily diet?

Hungry for Change is a website I admire and they are always supplying fantastic nutritional advice ..like this …enjoy! x

1. Seaweed

Often overlooked because it is not a land-dweller, seaweed is insanely good for you. While providing a whopping amount of vitamins and minerals, seaweed’s golden ticket is iodine. Iodine is found in very few foods and is essential to a healthy thyroid. With more people avoiding iodised salt for a slew of reasons, mild iodine deficiency is growing more common. When deficient, a person may have difficulty losing weight, feel fatigued, perhaps depressed — experiencing general thyroid malfunction. Whip up a tasty seaweed salad for lunch to keep your thyroid chugging along.

2. Micro greens

Move over regular arugula (commonly called rocket)! Micro greens are simply mini versions of your favourite produce, and man do they pack a punch! As “toddler plants,” they contain more vitamins and flavour than their mature counterparts. There is an endless variety of micro greens from which to choose, from mustard and watercress, to turnip and sunflower — each with a unique, tantalising flavour. As an added bonus, micro greens are crazy easy to grow in your kitchen, and will supply your meals with some tasty, uber healthy green nutrition.

3. Lacinato Kale (aka Tuscan/Dinosaur kale)

This is your grocery-store-kale’s dark, jurassic-looking cousin. With 100 percent of your recommended daily allowance of vitamins A and K, and 88 percent of your vitamin C requirement, the rich compounds of kale have been linked to cancer prevention. It is a little sweeter and nuttier than your regular kale, so go ahead and experiment!

4. Moringa

Recently growing in popularity, moringa is a leaf that is chock-full of goodies. It assists with blood sugar stabilisation, lowers blood pressure and cholesterol, is loaded with energising and depression-fighting B vitamins, and containing 90 nutrients that benefit the human body. It is antimicrobial, anti-inflammatory, and antioxidant-rich. Cook with the oil, or flavour meals with the leaves. Never heard of it? Discover all of the wonders of moringa here.

5. Avocados

OK, so you may be pretty familiar with avocados, but they are so delicious and nutrient-dense that they deserve a mention. They are full of monounsaturated fats, which increase satiety and can assist with weight loss. Avocados are anti-inflammatory, blood sugar regulators, and may even prevent strokes. Buy them once for the high amount of potassium, fibre, B vitamins, and vitamins K and C; keep buying them for their glorious, creamy texture and your newfound obsession with guacamole.

Green foods are good for you, but they don’t have to be boring. Trying a new green every week can keep your meals interesting and your body healthy.

Avocados are my absolute favourite – and I eat almost everyday!   What is your favourite green????

Be Healthy & Happy! 

Caroline

 

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

It’s 2014… a New Year … believe it or not!

Alas I have not been writing many stories (read blog posts) of late. Life seemed to overtake me in the last months of 2013 and I didn’t quite find myself on this page. I had intentions of posting often…just never put fingers to the keyboard.

So I am committed to spend January creating a new look for my website, finalising the direction I want to take work and will return with all things healthy early February.

I hope this post finds you happy and healthy, you have enjoyed the Silly Season, that you will take some time to recharge in January’s warmth and you are looking forward to writing your own story in 2014.

Be Healthier & Happier!

Caroline 

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

 

 

Finally Part Two…Answers to the Dreaded Bloat!

I have returned….do you know where I have been? DId you realise I was gone? No? Actually don’t answer that.. best I believe that you have been waiting patiently for my next post and wondering how come it took so long!

I have been in France for 6 weeks! For those of you that have worked with me… I achieved my goal, the one that I put in my lifeline in December 2010. Four weeks of French language immersion in a school in Ville Franche sur Mer, and, two weeks travelling with the partner! I have had the time of my life and in time I will tell you a little more about my experience, but for now the long awaited part two ….

In  the last post I explained reasons why your body holds onto water and some of the things you can do to de-bloat!! There are also foods and fluids you can increase in your diet to assist, and of course exercise!

Increase:

1)  Fluids that help act as a diuretic: 

  1. Cranberry juice
  2. Pink grapefruit juice
  3. Lemon juice In water
  4. WATER: ensure 8 glasses /day – surprisingly it helps flush the excess.

2)  Foods that help:

  • Increasing water based foods: they stimulate your kidneys to release excess water. ie more vegetables and fruit!    Especially….
  • Banana – high in potassium
  • Cabbage
  • Asparagus /parsley / Beet’s/ green beens/ leafy greens /leeks

3)  Herbs that help:

  • Evening primrose oil
  • Chaste tree
  • Dandelion tea
  • Ginger tea
  • Parsley

4)  Vitamins that help:

  • B vitamins particularly b6 – found in brown rice/ red meat /salmon /tuna/ banana
  • B5  – found in natural yoghurt
  • Magnesium
  • Manganese
  • Calcium:   1,000 mg
  • Vitamin C – 1000mg /day

5)  Exercise:

  • Getting hot and sweaty always helps
  • Work the muscles in the areas where the water accumulates
  • Massage the areas always massaging in the direction towards heart
  • Sauna – sweat it out!!

 Be Healthy & Happy!

CarolineIMG_2342

 Compliments of La Columbe d’Or.

St Paul de Vence, October 2103.

 

 

Feeling a little bloated………..?

Water is to me the fluid of life and its health benefits reign supreme. Sometimes however, for various reasons you may be holding onto too much water resulting in that bloated feeling and/or swollen legs, arms, ankles and face. It is the accumulation of excess water in your body tissues that is the culprit. Here are some of the potential causes:

  • PMS- could be either pre menstrual or peri menopause! (Gentlemen you cannot use this excuse!)
  • High salt levels -1 part salt attracts 4 parts water 1:4
  • High sugar diet (including alcohol)
  • Thyroid issues – potentially under-active
  • Hormone imbalances – progesterone levels are on the low side
  • Stress

All is not lost – there are changes that you can make to your diet to reduce water retention. I would try these first then if the problems persists, see your medical practitioner to test for thyroid and/or hormone imbalances.

So what to do, what to do…?

  1. REDUCE SALT INTAKE:

If you are a big salt eater then this could be your guy!!  Cut it down (not out) – aim to be less than 1000mg/day.  Check all nutrition labels for sodium content as it in hides in products like salad dressings/sauces/mayo/bread/pasta. Don’t add salt to cooking or be heavy handed at the table.

2.REDUCE EXCESS STARCHY CARBS – a high starch refined diet, think lots of bread, pasta etc etc can play havoc with both your blood sugar and salt levels. Cut back – your waistline will also love you for it!

3.REDUCE CAFFEINE – INC. COFFEE AND TEAS (not herbal) Alas even though caffeine is a diuretic (makes you pee) and you would think that would help the problem – it’s the opposite! It makes you body hold onto water not let it go!

4. REDUCE ALCOHOL –  Alas too much alcohol (think sugar), dehydrates the body therefore the body in panic, holds onto water!!  Those A.F.D’s you have been thinking about are looking better and better!

Next post I will tell you what to increase in your diet to help combat water retention.

Be Healthy & Happy !

Caroline

(image:google)

 

 

Maintaining Momentum on Mondays! Weight Gone and a Note of Thanks.

It is not often these days that we receive a written note of thanks – it normally comes in the form of a quick text, email, message on facebook or if we are lucky, perhaps a phone call.

I received such a note last week and a close friend persuaded me to share it with you…..

Dear Caroline

I have been on the AYM journey for 12 months. The complete transformation of my life has been astounding. Not only have I lost 22kgs, my life is so much better in so many different ways.

I feel so much more in control of my emotions, I feel empowered, energised, and so very optimistic for the future.

Caroline, you have guided me and given me the skills to achieve this, I can’t thank you enough. You have added years to my life and life to my years……….

Warm regards

JP

(pinterest)

Be Healthy  & Happy!

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

 

 

 

 

Maintaining Momentum on a Monday! Weight Loss and Your Blood Sugars!

Before I delve in .. can I point out that I AM posting my blog on a Monday as scheduled and that It has returned to its weekly time slot ….now that I am over my procrastinating bump in the road!

One of your body’s highest priorities  is to maintain blood glucose (sugar) in a normal range at all times. Improper regulation can result in either hyperglycemia (too high) or hypoglycemia (too low). Having blood glucose imbalances plays havoc on our bodies, how we feel and also is a contributing precursor to a number of diseases – diabetes is one of the obvious ones.

If you are trying to shed weight, then you need to understand that maintaining your blood glucose in the normal range is very important. If your blood glucose levels are too high (think an overdose of sugar, high carbs, starchy foods!) then your body sends out the sugar police (insulin) to return  the levels to normal. One of the ways it does this is by shutting down your fat stores as a source of energy – think of it as a fat prison lock down – no one is leaving their cells!! With the cells in lock down, the excess sugar in the blood is utilised as the primary energy source until the levels return to normalcy! I have talked about this in more detail here and here!

So here are some tips for healthy blood sugar levels & weight loss!

 Focus on including protein at breakfast. Eating up to 10 gms of protein at breakfast sets you up for normal blood sugars throughout the day.

In Fact – protein should be included in every meal and snack. At lunch/ dinner use the palm of your hand as a guide to amount that is right for you. A meal/snack with protein will make you fuller for longer than a meal without.

Eliminate wheat – the version of wheat we eat today does not resemble it’s ancient ancestors. 2 slices of whole wheat bread can spike your blood sugars as much as a tablespoon of sugar!!

Starchy carbs – pasta, rice, breads, cereals, potatoes should be keep to a minimum – make it no more than 1/2 cup for lunch /dinner. Fill half of your plate with veggies and salad.

Do not eat carbs alone ie an pear, your blood sugar level will rise – eat it with some nuts or a slice of cheese or mouthful of yoghurt (plain)

Ensure there are healthy fats in every meal and snack. The combination of the protein, carb and healthy fat all work together to keep your blood sugar stable.

Don’t stress – stress releases the hormone cortisol, which also plays havoc and makes us reach out for starchy carbs (and promotes belly fat). Stressing?

Go for a walk or do any exercise instead!

Dont’ Diet! They don’t work – just incorporate the above tips and you will reap the rewards.

If you want to know more about not dieting and still shedding the weight – you can go to my contact page here

(compliments google images)

Be Healthy & Happy!

Caroline

 

Maintaining Momentum on a Monday (I know it’s Tuesday but guess what? .. Corn based products accelerate aging!)

Now I am not talking about the humble corn on the cob which if cooked to perfection, and eaten covered in a delicious dob of butter (yes 100% butter au natural from the cow not from the machine!) and a sprinkle of pink sea salt …delicious! I am talking about the processed corn based products that you could be eating every day such as breakfast cereals, corn chips, tacos, corn oil and the dreaded HFCS – high fructose corn syrup – found in everything from your beloved can of soft drink to your off the shelf salad dressing.

These products also play havoc with your blood sugar levels – not to the same extent as wheat mentioned here, but enough to create those nasty by products called AGEs and therefore …drum-roll…. accelerate aging. HFCS is so nasty,  the fructose causes 10x more the formation of AGEs than glucose. And to add insult to injury, the Omega 3 to 6 ratio in these products is completely out of whack (too many Omega 6’s) which results in increased inflammation and oxidation…..here comes that wrinkly face…

So the moral of the story – stay away from all things processed and eat clean and fresh.. your body will love you for it!

 

Be Healthy & Happy

Caroline