The Date Today…!
February 2018 M T W T F S S « Sep 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28
What are you looking for?
You might like to check out these earlier posts…..
All sorts of topics!
Category Archives: Healthy Lifestyle!
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
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!
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.
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!
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!
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
Flailing… Falling...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!
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!
1) Fluids that help act as a diuretic:
- Cranberry juice
- Pink grapefruit juice
- Lemon juice In water
- 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
- Asparagus /parsley / Beet’s/ green beens/ leafy greens /leeks
3) Herbs that help:
- Evening primrose oil
- Chaste tree
- Dandelion tea
- Ginger tea
4) Vitamins that help:
- B vitamins particularly b6 – found in brown rice/ red meat /salmon /tuna/ banana
- B5 – found in natural yoghurt
- Calcium: 1,000 mg
- Vitamin C – 1000mg /day
- 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!
Compliments of La Columbe d’Or.
St Paul de Vence, October 2103.
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
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…?
- 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 !
July 1: Pinch and a punch for the first of the month!!
6 months of 2013 gone… never to be repeated and 6 months left!! Is it because we are older that time passes at a greater speed each year? I suspect so but would be happier for another explanation if anyone out there has one!
Eating seasonally is soooooo important for many reasons, so I’ve decided at the beginning of each month I will let you know what is in season and share one of my favourite recipes that compliments one or more of the seasonal foods…enjoy!
- Custard apples
- Fuji apples
- Navel oranges
- Pink lady apples
- Red delicious apples
- Brown onions
- Brussels sprouts
- Chinese greens
- Dutch carrots
- English spinach
- Gai lan (Chinese broccoli)
- Jerusalem artichokes
- Kumara or sweet potatoes
I am not sure where I got this recipe, but it is delicious and brings the humble often boring carrot into it’s own. I have served this in a small shot style glass or small cup while having pre-dinner drinks.
Curried lentil, carrot and cashew soup!
1.5 litres chick stock
750g carrots grated
3/4 cup red lentils rinsed and drained
1 tbs olive oil
1 large onion
1/2 cup unsalted cashews
1 tbs madras curry paste
1/2 cup chopped fresh coriander leaves and stems
1/2 cup Greek style yoghurt
fresh shredded coriander leaves for garnish
Method: Bring the stock to the boil in a large saucepan. Add the carrots and lentils, bring the mixture back to the boil, then simmer over low heat for about 8 minutes, or until the carrot and lentils are soft.
Meanwhile, heat the oil in a pan, add the onion and cashews and cook over medium heat for 2-3 minutes, or until the onion is soft and browned. Add the curry paste and coriander and cook for a further 1 minute, or until fragrant. Stir the paste into the carrot and lentil mixture.
Transfer to a food processor or blender and process in batches until smooth or a little bit of crunch if you prefer. Return the mixture to the pan and reheat over medium heat until hot. Season to taste with seas salt and cracked black pepper and serve with a dollop of yoghurt and a sprinkling of coriander.
Be Healthy & Happy!
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!
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
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!
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!