Comparison - The Thief Of Joy

What do the pictures of different fungus have to do with comparisons, or joy I ask?

Firstly, let me ask you this question, which of these fungi are doing the better job?  I’ll answer at the end of the post……..

Then, let me tell you my story……………..

I’m not sure when I first heard this saying, but it has become such a part of my headspace over the last few years that I wanted to share with you why it is so valuable to me.

As a society we are taught to compare from an early age.  For instance, do you remember being at school and told you must do better with your test results? That little Johnny or Suzie got better marks than you, they ran a faster race than you.  How did this make you feel? Did it make you strive harder, or shrink further away from trying any more? For me, it made me feel embarrassed, it made me wish I could disappear, that the floor would open up and swallow me up whole! I particularly remember one teacher who used to sit us in rows according to our test results.  If you were near the door, you were on the ‘way out’ and had the poorest results.

As an adult, I understand what he thought he was trying to do, as a teenager, it was just plain embarrassing, as if we didn’t have enough emotional junk to deal with at the time, he was making us feel less than we were in front of our school mates. Man, if he only knew what he was really doing!

How many times do you see advertising that shows impossibly slim models, female or male, or buffed bodies, magazines are plastered with the ‘beautiful’ stars. We are rammed every day with pictures of what is deemed to be ‘beautiful’ until we see that as a goal to strive for. The perfectly beautiful picture.  Social media seems to be making this worse too, the instagrammers who live through their following, the picture perfect poses that are posted, the perfect food, the perfect pout and it goes on.

I’m not sure about you, but I do feel that most of these are photo shopped, the makeup and preening takes hours to accomplish before the camera is turned on, and they are posed. They are not honest representations of the reality we all live in. Yet we still feel the need to draw comparisons to where we currently are, whether that is at the kitchen table in the morning, no makeup, head in hands, hair yet to be brushed, because we weren’t up at 4am getting ready to get ready to take the ‘instant perfect’ photo! STOP IT!

The truth is that comparison to others does more damage to your own self than it does to drive you further on to achieve greater and better outcomes than you are currently getting.

Comparing our body shapes, our height, our curves seems to be second nature.  For me, I often catch myself saying, ‘if only I was a few inches taller’, or ‘if only I could be as disciplined in my walking as……’  Do you find you are doing this too?

Now that you are feeling the pain of not appearing perfect to the external world, and because you’re comparing yourself to your social media friends, the ‘stars’ or your ‘got it together’ workmates, how can you change this?

Does it have to be this way? Can you change how you are feeling and seeing?

YES, absolutely you can. Be warned though, it takes some persistence, some consistency and some dedication on your behalf.

I know, because it’s what I have done for myself over the last few years. It’s still a work in progress, as society makes it very easy to slip back into old patterns. Recognising those patterns is one of the steps.

Step 1: Ask yourself where you want to be

This is a process of understanding where you actually want to be, not what society is dictating to you. I sat with this step for a while. I thought a lot about my body shape and size. What did I feel comfortable with, not what I looked like to others. Did it give me joy to have some curves? Did it give me joy to have the energy to do the exercise I wanted to do (for me that is going bush walking regularly). What style of clothes did I enjoy wearing? Do I feel good in those clothes?  What are all the positive things about where I want to be.

Write up a list of 25 things that make you feel happy and give you joy, about where you want to be. This is very important. This allows you to step into feeling your emotions when you are at your happiest. What is giving you joy at that time.

Step 2: Mirror work

I found this quite uncomfortable to do when I initially began this process. I can assure you, it is worth every moment of uncomfortableness when you are at a point where you see yourself quite differently than you do now.

Mirror work involves writing up a few sentences about what you love about your body.  For example, you may include a sentence on who you are, your values, such as “I am a loving and generous woman and my family and friends see it every day”. Or it may be something about your body that is beautiful to you, such as “I have gorgeous blue eyes and they are my shining feature”. The joy of this step, is that you get to choose what you love the most about you.  Remember to be impeccable with your word, to ensure you are only saying to yourself, what you would say to your best friend. Be positive, be joyful, be you.

Once you have your list of sentences that give you joy, look into a mirror at least twice a day, and look deeply into your own eyes, repeat the sentences.

Notice that when you first begin doing this, your eyes will shift, they will move up or down, rather than look directly back at you. This is your uncertainty, your insecurities at play. Persist, be consistent and in time, you will notice that you are smiling and looking straight back at yourself, while your inner feeling of love and joy expands. It’s a great experience!

Step 3: Triggers

Establishing something that will remind you on a daily basis of your inner mantras, of your beauty and joy, is a tool that I use every day on my life journey.

I use butterflies.  Why butterflies? It comes back to a book I read, Pam Grout’s E-squared. It’s a manifestation experiment, and I notice now, every day when I see a butterfly, it reminds me that I am unique, that I am manifesting everything that occurs in my day. Having a butterfly sticker on my mirror for my mirror work is my connection.

Finding a trigger is a great thing, as it takes you to the place of remembrance. Use this trigger when you are undertaking your mirror work, then, throughout your day, when you hear your inner voice begin to compare you to others, pull out your trigger, to take you to the place of no judgement.

Step 4: Always Doing Your Best

This is the best advice I ever received, always do your best.  If you believe that you are doing the best you can, given your circumstances, given what you set out to achieve in a day, then you are moving ahead in a positive manner. Only you can know if you are doing the best you can. You doing the best you can is not comparable to anyone else you know, or think you know. Only you can know this.  Only you can achieve your best.

We are all individuals, and as such, we achieve different things on different days and in different ways. No two people are the same, no two women have the same desirable weight, no two men wish to have the same physical goals, whatever it is that you are striving to achieve, it is your goal, and your goal alone. This is why you cannot compare your desired outcome to anyone else. Why your joy is your joy alone.

A good book that I used along the way on my journey to achieving my improved outlook on how I wish to be is The Four Agreements, by Don Miguel Ruiz. One of the agreements is “Always Do Your Best”

Step 5: Be Gentle

Learning to not beat yourself up if you don’t achieve your outcomes on a particular day is an important part of doing your best. If you don’t have a great day, accept that it wasn’t the best day, and that tomorrow you will strive to improve on your performance. By creating a story around why you didn’t achieve an outcome, or what happened to stop your goals being completed, gives emotion to the poor outcome, it gives it life. 

Instead, simply state “I didn’t achieve……., tomorrow I will do my best to improve on that”. FULL STOP. Don’t add anything further to this sentence. That will give it life and you will continually use it to berate yourself and to pull yourself down.

FULL STOP.

Remember, only you can improve on what you have achieved, only your goals are important to you. The only comparison you can successfully do when you are on a life journey is to compare yourself to you, never to anyone else, they are not you.

Finally, the answer to the fungus question.

Neither fungus is better than the other. All are doing their unique role in the breakdown of the logs, in their own way, for themselves, providing the right nutrition that they need to grow, to live and to ultimately play a role in the relationship they have with the rainforest, the logs and the animals.  Both are the best they can be. You can be too.

What Makes A Healthy Meal?

Healthy Eating Broken Down

What is a balanced and healthy meal comprised of?

Broken down, what makes a balanced meal is the incorporation of all the healthy components.  This includes:

• Lean protein
• Complex carbohydrates
• Healthy fats
• Fibre
• Vitamins
• Minerals

I suggest you aim for 400 - 600 calories per person for your healthy main meal every day, as well as approximately 300 - 400 calories for your other two meals (though this is dependent on your exercise levels, please contact me for more information about this if you are training).

What does this really mean in practical terms?

To create a meal, you can look at the different components and build it from there.

Lean Protein

The base of your meal, the lean protein. Providing your body with a quality source of protein at each meal will help you feel satisfied longer while supporting muscle growth and metabolism. The right amount is critical, as research has shown about 20 to 40 grams of protein is optimal. Select lean meat options such as 5 ounces (about the size of a smartphone) of free-range beef, cage-free chicken, wild salmon, or other fish. If interested in non-meat protein sources, consider 3 to 4  eggs or egg whites, a cup of Greek-style yogurt, or 2 to 3 ounces of mixed nuts.

Complex Carbohydrates

To obtain a steady source of energy, complex carbohydrates are required. Some healthy options are 1 cup of cooked oatmeal, organic brown rice, or whole-grain pasta. If the typical grains don’t sound appealing to you, your body can still get the same fuel from 1 cup of baked yams or sweet potatoes, beans, lentils, or a corn tortilla. Any of these choices are low-glycemic and shouldn’t cause dramatic spikes in blood sugar that could lead to a crash.

Fibre

Fibre gives you the 'full' feeling and provides a good source of food for your pro-biotics. Fibre is called a pre-biotic.

Most fruits and vegetables have so few calories and are so densely packed with nutrients, including fibre, that there’s no strict limit to portion size, so adding more can be a great way to raise volume of your meal and help fill you up without over consuming calories. Fill half your plate at each meal with 2 to 3 cups of fruits and vegetables such as apple or orange slices, berries, broccoli, kale, spinach, steamed vegetables, or a mixed green salad. To add some color to your plate, try options such as sliced tomatoes, carrots, or bell peppers. If you’re still feeling hungry after your meal, you can’t go wrong with a second helping of vegetables.

Healthy Fats

Healthy fats are often neglected when planning a meal because of the negative stigma fats carry; however, these fats are important to your body’s health and can make any meal more satisfying. Adding half an avocado or 1 tablespoon of pumpkin, sunflower, or sesame seeds to any salad or plate is an easy way to give your body an adequate source of fatty acids. Incorporating essential omega-6 and omega-3 fatty acids, which are important for health, is a great benefit too. These can be found in your fish and vegetable oils (ensure they are freshly milled, don't buy preground seeds such as Flaxseed, as the oil goes rancid within 72 hours and you negate the benefits).

Spices/Flavour

Lastly, remember to add flavor in the form of fresh herbs, spices, or condiments, which can provide important antioxidant vitamins and polyphenols. These can include basil, parsley, pepper, cinnamon, and other tasty varieties.

No Gym? No Excuse!

To Gym Or Not To Gym?

I first started going to a gym because I felt I had to, when I was in my early 20's. Yes, I was overweight and the prevailing weight loss thoughts in those days was that you could almost outrun your eating! By increasing your exercise, you will lose weight!

Well, that was the beginning of a long and hateful journey with the gym. If you are anything like me, you resent going to it. It means:

• hard work and much pain tomorrow
• lots of dirty grubby sweaty clothes to wash
• being laughed at by all those 'skinny' people
• early morning starts, or late home after work as you HAVE to go
• the feeling of being forced to do something you don't want to do

It should feel like this to go to the gym:

But in reality, it feels much more like this!

How I managed to turn this around for me.  

I now have a gym at home (well, I have a treadmill and a weights station) and I dip into and out of it as I please. I even enjoy doing the exercises.  I also walk a lot, and I mean A LOT - up to 4 or 5 times a week, because I want to. There is no longer that feeling that I need to do it.

What changed for me?  Well, after nearly 25 years of feeling that I had to go to the gym to lose weight, I was mentored by a great friend, and discovered that I could lose weight in the kitchen first, and that then increased my motivation to move my body.  The idea of moving my body in a gym was a little off putting for me initially, so I went walking. I'm fortunate to live in an area that has many rainforest walks and I went off into the rainforest for some good old fashioned walking.

I saw much beauty while I was walking (knowing I was completing my gratitude diary daily helped me look beyond what I was doing and towards the beauty that was surrounding me).

I felt so much clearer in the head (yes, I had previously had a lot of brain fog) after my walks.

The walks started as 15 - 30 minute walks and eventually grew to an hour as my energy increased.  Still I wasn't at the gym.  I was happy with that, as I was enjoying moving my body without the stress of going to the gym in my oversized tee-shirts.

After a couple of months of walking, I saw an advert for a weight loss/exercise challenge at the local gym. My mindset had changed enough by this time (as I had already lost some of my weight) and I was confident in my nutrition program, that I decided it was time to tone some of my external 'flab'.

I joined the gym for a 3 month period and went 4 times a week, I still continued with walking, sometimes taking the time to walk to and from the gym, as I wanted to be out in the fresh air still, as well as working on resistance training.

Knowing that resistance training was helping to keep my bones strong, was the key to my mindset on the gym. I was there to tone and build my bones, not to lose weight. That I did as a side effect.

For me, the biggest change was my mindset, I had changed from wanting to improve my weight and appearance for others, to wanting to do it for me. I changed from accepting that I was a big boned girl to truly believing that I was fine boned. I changed from believing dieting was about restriction and deprivation to believing that it was about living life in balance.

The tools I used on my journey are self development books, essential oils, nutrition program and a coach.  You can use these tools very easily for yourself as well.

The first self-development book I read was The Four Agreements.  This is a book that we have now read and analysed within the Book Club group I run (click here to learn more). The changes in how you see where you are, stem from understanding where your beliefs come from. This was a huge change for me and for those that also have read this book.

My essential oil blends worked on my self esteem, on my motivation and on my desires and wishes.  I have created a series of blends for different purposes and am now in the process of publishing these further. I will be sharing recipes on my Facebook page regularly, watch out for them, and for the emotions they are targeting.

The nutrition program I followed is very similar to the Paleo way of thinking, having some days without food, having days with food, eating more protein and less carbohydrates, and ensuring that I was covering my nutritional needs as far as nutrients and vitamins as well as a balance between protein, carbohydrates, fats and fibre. To find out more about it, visit my website, or email me, or send me a message on my Facebook page or through my website.

My coach, well, what more can I say, having someone believe in you, having someone call you on your excuses, having someone in your corner to hear you cry and to give you strength. Priceless. From this coaching experience, I have learnt at the feet of a master, and I now (along with her help as well as many others) provide the same experience for my ladies. To find out more, contact me now.

Achieving Your Goals, Why Don't You?

Goal Setting - Do You Set Them? Do You Achieve Them?

If not, why not?

These are great questions!

Many people set goals every year, and many are determined to achieve them.  However, statistics bear out that very few ever achieve what they set with passion, determination and self-belief.  So why is this?

I have found this wonderful article on why weight loss goals are not easily achieved and wanted to share it with you.  Enjoy the read.

From: IsagenixHealth.net

Rise Up for the New Year

By Paul Arciero, Ph.D., FACSM, FTOS

Recently, I came across this statistic: More than 60 percent of people in the United States (or, two out of three people) make New Year’s resolutions, mostly to get healthier (>85 percent), but only 8 percentare successful in achieving their resolutions!

Why is this? How can so many well-intentioned and determined people fail at such a noble, worthwhile and healthy cause? We have an abundance of easily accessible information on how to exercise, eat healthy, and manage our stress, so it’s not a result of not knowing what or how to do it. Or, is it?

In my own experience working with thousands of people of all ages, fitness levels, and health status, the most common complaint I hear on their quest to become healthier is, “I don’t know what to do or how to do it!” In other words, despite the massive amount of health information we have at our fingertips, most of us struggle to make sense of it or are unclear on what steps to take. It’s a case of “(mis)information overload” that has created confusion, frustration, and an epidemic of inaction, leading to an opposite effect of what it was designed to prevent – poor eating habits, physical inactivity, stress, and poor health.

I’ve devoted my life’s work to helping others navigate the wellness landscape in an easy-to-follow path leading to optimal health and performance. For example, I’ve developed an exercise program that is based on my scientifically proven RISE exercise protocol. I also like the name because it reminds me to get up and move! When you add in my “Protein PacingTM,” the scientifically backed eating strategy for weight loss and athletic performance, then the RISE protocol becomes the PRISE ProtocolTM.

PRISE™ is my acronym for Protein PacingTM (P); Resistance (R); Interval (I); Stretching (S); and Endurance (E) for exercise training. By incorporating these four different types of exercise, the PRISE ProtocolTM provides you benefits of each, is simple in concept, and it’s easy to make it part of your daily routine. In fact, when combined with Isagenix products, my research suggests that it can help to optimize your results.

Before you start the PRISE protocol, please follow two important steps: 1) obtain clearance from your healthcare professional to begin participating in an exercise program, and nearly all of them will be thrilled to support you on this mission, and 2) work with a healthcare professional to choose an appropriate exercise intensity to avoid injury while benefiting from the exercise.

The most common mistake people make when they begin an exercise program is exercising at the wrong intensity level. For example, some exercise too vigorously and get injured and don’t enjoy it, while others don’t push hard enough and don’t see any results. In both cases, the end result is that most of them quit! You should work with a healthcare professional to determine a proper exercise intensity while reducing the risk of injury.

Next, I encourage you to also join the IsaBody Challenge®. In fact, statistics show those who’ve joined the Challenge are four times more likely to meet their goals. That’s huge! This is not only due to the sheer motivating power of taking part in the Challenge, but also the incentives and the community that come with it. Be sure to learn more about the 16-week total body transformation challenge and register as soon as possible so that you’ll be ready in the new year.

In the athletic world, we’re accustomed to the phrase, “On your mark, get set, go!” But when it comes to your health, I say your health cannot wait. Many of us wait too long before we ever start a healthy lifestyle regimen. Instead, I say “On your mark, go!” Don’t wait until everything is perfect in your life, which is usually never, and just start your race toward a healthy lifestyle today! With the combination of the PRISE ProtocolTM and the IsaBody Challenge, let’s beat the statistics and start moving toward meeting your health resolutions now.

Protein PacingTM and the PRISE ProtocolTM are currently under trademark registration by Dr. Paul Arciero. Dr. Arciero is a member of the Isagenix Scientific Advisory Board.

Joy, Love, Purpose and Self Confidence

Rose, Peppermint, Petitgrain

Walking your Life Journey can take motivation, consistency and trust.  Engaging in these and other emotions aids you in your Life Journey by supporting you in your daily lives.  

How to do it?

I use essential oil blends in my daily work. I have been using these oils in my own Life Journey, and use them every day to help me head in the direction of Life I am aiming for, whether that is in my health, my wealth or my mental and emotional states.

This blend I have chosen for you encompasses the major aspects of self-love, clarity of purpose and self-confidence.

Rose otto:

• Rose is central to Love and to Self-Love
• It aids you in removing the walls you have built up around yourself to protect your emotions from hurt
• Rose allows you to live your life with passion
• With rose you will feel a sense of contentment in your life, an acceptance of where you are and where you are heading to
• Rose releases your inner vision and gives  you a sense of inner freedom

Peppermint:

• Peppermint fires up your sense of Life's Purpose, it allows you to connect more fully with your WHY
• It allows you to take the necessary steps to make change in your Life enabling you to follow your Life's Purpose
• Peppermint provides you with the stimulus you need to avoid the lethargic, tired, exhausted feelings, keeping you connected to your reasons for following your Life's Purpose

Petitgrain:

• Petitgrain allows you to access your inner knowing, your stored memories from when you were self-confident, giving you the ability to reach down and connect with your self-confidence self again
• You know that you can succeed in your Life Journey and you can connect that knowing to your motivation, stimulating your motivation to succeed
• Petitgrain allows you to feel harmonious when you are on your Life Journey, while giving you a sense of being uplifted

When you wish to use this blend, allow 2 - 3 drops of each (though one drop of Rose otto is sufficient) and vaporise for one hour a day.  By doing this in the mornings, you will ensure you approach every day with motivation, purpose, love and joy.

To find out more about the blends, or to purchase a blend, contact me at: sandra@sandravenables.com 

Gratitudes Keep You On Track

Daily Gratitudes

One of my commitments during my 30 days is to engage again with my Gratitudes Diary.  This diary has a special talent. That special talent is that it creates an uplifting energy to my day.

A few years ago I may have said that a Gratitude Diary was a good thing to have, but I wasn't engaging in it.  I remember thinking, "surely just thinking positive thoughts is enough"?

I don't believe it is, the thought is a great beginning, don't get me wrong, I love the power of positive thinking, however, as a stand alone, I believe an action needs to be undertaken to complete the power of the thought.

This action is writing about it. The action of writing about a positive thought, lets that thought settle into your very being, it creates a vibration within you that goes cellular - well, I believe so anyway!

Actions cement a thought. Have you ever tried to learn a new concept? Did just reading about it cement it in for you? Or did you have to actually go out and do the thing to really learn about the process?

I have always found in learning, especially when it comes to new habits, that repetition, repetition, repetition always works well!  

So, take action today, grab a piece of paper and start tonight. Write out five things you are grateful that happened to you today - it may have even been someone cutting you up in the traffic, because it led you to a different way to work, that meant you got to see some amazing graffiti that you wouldn't have seen before (now you get to see how my mind works!!).

Get writing and let me know how you feel after you've written out the five things that made you smile throughout your day today, and whether it gave you a lift or not.

Check out my video on my Facebook page too where I discuss the Gratitudes Diary!

A Quiet Day - Time For Reading & Reflecting

Ready & Reflecting

Starting on the 30 days of commitment is a challenge.  There are always going to be hurdles that the Universe will put in your way, I find they are usually hurdles that test your commitment to your desired plan.

Have you noticed that this happens? You set yourself a goal, e.g., it might be the no alcohol commitment that I have just made, and THEN, out of the BLUE, comes a party invitation. Now, the struggle is: Do I accept and be among others that are partying and having a few drinks OR do I reject it and hide so that I can keep my commitment to me?

What would you do?

Well, this is just what has happened to me!  So, I've decided to go to the party, and I'm taking along my special drinks for the evening.  This time it will be my kombucha and soda water, and I'll make sure that I have some slices of lemon and/or lime to go with it. For me, the drinking is about habit, it's not about the drink itself. Finding myself at a party with an empty glass can be awkward, it can make you feel like you're alone while others are having a ball.

What I have learnt on my travels over the years, is that planning to succeed is what will get me through the evening. First step in my plan is to have fun! That's through setting an intention to have fun, and to stick to my commitment (as it's about benefiting me and my goals, not for anyone else).  This intention is the most important step of the plan.

The second step in my plan is to make sure I'm the designated driver. This ensures I cannot fail in my commitment to myself.  I have had tougher tests, especially when the host of the party has offered to put us up for the night. There goes that incentive to not drink. However, by planning to succeed, I have managed to overcome this.

The third step is to ensure I have plenty of my swap out drink on hand. This means ensuring I have a supply of drinks, a nice bottle for them to be in, the lemon slices and a nice glass to have my drink from.  

This is the planning that is essential for succeeding in any commitment you make.

Weekly Exercise Is Complete

Exercise

After my first 6 days of my 30 days of commitment, I'm very happy to report that I have completed my goals this week. 

Those goals included:

• no weighing on scales after day 1 
• drinking more than one litre of water a day
• sticking to my healthy eating plan, this included two cleanse days
• writing in my gratitude diary every evening
• blogging daily (well, yesterday I posted my quick blog on Facebook, so I'm counting that!)
• exercising 7 hours over the week (I actually walked for 7.5 hours overall)

What I have discovered so far this week is that keeping at the forefront of my mind my 30 days of commitment has certainly helped me when rocky moments have occurred.

My next goal to achieve over the next 7 days, is no alcohol. I have been abstaining for all of last week (apart from last night when we had visitors, hence why I didn't want to start from last Tuesday) and am all set up for my first week.  It may not seem like a big goal to some of you who rarely drink, or even those that don't drink at all, but for me, I enjoy my glass of wine over the weekend, so next weekend will be my test.

I hope you enjoy my photos from today's walk along the beach, we thought it would be nice to have a beach break this weekend.

Dealing with desires

Desires

Today is a Friday. Just saying that it's a Friday brings into play habits, expectations and desires.  

The habits are that it's time to kick back, relax and put my feet up, maybe have a glass of wine, or three! Let's be honest it's the beginning of the weekend and this brings to mind many different expectations and desires as well as habits.

Friday night for about 30 years has meant the finishing of work and the beginning of play time. And for me, it usually involves friends, food, relaxation and wine.  

Tonight is going to be different!

Due to my 30 days of commitment to myself, and looking after my health, one of those commitments is to reduce my alcohol intake significantly. Okay, it is to completely cut it out (so far this week, that's been achieved) however, before I made my commitment, I knew I had a friend arriving tomorrow that I've not seen for years, and there will be a few little drinkies to be had. Sooo, my official commitment to no alcohol for 30 days begins on Sunday. However, I have been faithful to myself and my future pledge and not had any alcohol since Monday.  I began my commitment on Tuesday if you remember!

So, while I'm sitting here writing this, my hubby is upstairs with a glass of wine. I'm soon to join him, company only, and pour myself a glass of my kombucha and soda water. This is my 'swap out' if you like.  I make sure it's in a lovely glass, with a slice of lemon and looks the part. That is my way of ensuring I stick to my commitment.

When you are initially swapping out something, you need to maintain some of your habit around the initial sway, then it doesn't feel like you're doing it tough, that you're denying yourself anything.  That's my experience.

Enjoy your weekend and kick back, have one for me (or maybe two) and enjoy your time with friends and family, doing something that makes your heart sing.

Beauty Is As Beauty Sees

Beauty

This morning on my walk, I stopped to talk to a man taking a photo, he had a tripod and a good quality camera, but for the life of me, I couldn't see what it was that he was photographing. So, I had to stop and ask. It turned out he was photographing a tiny spider web, as it had grasped the tips of two different plants and made the web holding them together.

It got me thinking about what we see and how we see it. The spider web was obviously a thing of beauty to this man.  To me, it was nature doing what it does best, living.

We all see the world through our own rose tinted glasses, and I'm always reminding myself and others of that. We all see a situation differently, a scene differently and even how we see ourselves.

I was recently reading an article that discussed how we view ourselves.  In particular, how we view our body.

Did you know, there are studies that assess how you view your body, on a 'fat' day and on a 'normal' day. Now, the 'fat' and 'normal' aspects of a day are in your head. Your body has not changed from yesterday in a discernible way so that you would notice it.  

Have you noticed how you view yourself in the mirror? Some days it's with an ounce of love and joy, others that love and joy have turned into criticism and hate.

I would suggest that we start appreciating our body, that we always shower it in love and joy, and appreciate what it does for you every single day, the millions of actions that occur to make it function mean that your body is AMAZING!!! How it looks is in your head. It's not how it looks to the person next to you or even to the person next to them, both of them will view your body differently. Now, start viewing your body with love today!

Day 2 - Cleansing, Headaches & Struggles

Day 2 of 30

Today was influenced by a struggle to enter that wonderful world of sleep last night! Yes, on Day 1 I was overthinking and overstimulated. This resulted in a difficulty in falling asleep.

Now, I like to think that I live my life in a field of no excuses. You stuff up, you stuff up, there is no excuse, just get on with it. So, today has been a day of working on myself to step into my self belief of commitment.

Yep, you guessed it, the late night and the lack of sleep culminated in a distinct desire to remain in bed this morning.  So, I did succumb to this. All the while thinking "30 days of commitment, 30 days of commitment".  I have decided that tomorrow morning, I will go for a 2 hour walk, that keeps me in alignment with my commitment to 7  hours of exercise per week.

I continued with all my other plans for today. Today was Day 1 of my cleansing. Hence, the Headaches! Normally I don't have headaches when I'm cleansing, so this is a new experience for me. However, I've just realised that I've not been drinking my water. Soooo, I'm now onto my 3rd glass of water in about 15 minutes! That will certainly take the edge off the headache.

One of the other things I was to implement for my 30 days was my Gratitude diary. I started that last night, and it's always great to get back into a place of gratitude, for the small things as well as the large.  By the small things, I mean things such as being grateful that I had time out with my husband over a coffee where we discussed how I am going to implement my 30 days of commitment, and how he figures into that plan.  Because, he is not going on this journey with me, it is about me, and how I commit to myself. He understands that, and is ready to support me in any way he can (yes, he's my coach, I've given him permission to ask the tough questions!).

I've also kept up with my commitment of no scales. I hear you titter and laugh, yes, it's only Day 2, BUT I've been weighing myself daily for the last few years as a way to be aware of my maintenance. There was an article I read a few years ago that highlighted that those people who regularly weighed themselves were more likely to maintain their goal weight than those that don't. It made sense to me at the time, as you can correct any out of control upward spirals if you're aware of them happening, before they become out of control!  Now, it's just a morning routine habit, so keeping away from those scales is a mission!  I'm already looking forward to 2 June, when I get to step onto them again.

However, weighing yourself isn't the only way to measure your journey, and it's not the only way I measure mine. I also take measurements of myself when I'm monitoring where I'm heading too on a journey.  This is because I've been caught up before in the whole "omg, I've worked so hard this week and I've not dropped an ounce" routine. This is because, back then, I didn't understand the relationship between fat and muscle.  Fat weights lighter for the volume it holds than muscle. So, for example, a kg of muscle is smaller in volume than a kg of fat. Soooo, when the scales don't move and you've been pumping the iron, exercising well, it may very well be due to the loss of fat, and the gaining of muscle!  Now, I'm much more aware of measurements - oh yes, and the loose waistband is the BEST measurement ever!

Well, I've now got to continue on with the rest of my daily commitments with my work, and that includes my study, so I'm off to do some learning.

30 Days Of Commitment

30 Days Of Commitment

What does it take for you to be true to a commitment?  I've committed to goals in the past, and they have generally slipped away. Why you ask? Well, to be perfectly truthful, I'm a great and energetic starter, and a poor finisher. This can be seen often in my work, I am full of enthusiasm for new projects, for new ideas, and after some time, they fade, I lose interest and the completion date comes around more quickly than I realised.

Now, don't get me wrong, I do always finish! I'm a great last minute finaliser of projects in work (in fact, here I am at 6pm at night writing a blog I promised myself I'd get done today, at 8am this morning I promised this!).

So, I'm working on changing this. 

How do you do that? With a plan!

Thinking I'm strong enough to do this alone is a bit silly, I've failed at it before, and no doubt, without a mentor, a coach and self belief, I'd continue to fail at it again.

So, this time is different.

I have a coach on board, they will daily be questioning me on whether my choices fit in with my set goal and plans.

I have a mentor on board, a group of like minded individuals all cheering each other on (I believe there are over a thousand of them, but all supportive and with some great ideas). This group offer tips, hints and motivation on a daily basis, my coach will be asking me if I have looked at them every day.

I have my gratitude diary set up and ready to complete on a daily basis.

I have my blog, and a commitment to write on it every day, revealing the difficulties I encounter and how I overcome them, as well as the good times, the gratitudes I want to share.

I can see that this is different already.  For starters, I am writing this instead of closing up my clinic and heading up to the comfort of the lounge. That is a bonus for me.

So, what is my 30 day commitment? It is specifically this:

Healthy Eating on a 5:2 plan for 30 days

No alcohol for 30 days

Writing on my blog for 30 days

Exercise for a minimum of 7 hours per week (can be 2 hours in a day)

No weighing on the scales for 30 days (Day 1 and Day 30 only)

Always see my body and send it love on a daily basis

When I first began my journey, I was committed and lost 23 kg over 8 months. Consistency won the day, and for the following year, consistency allowed me to realise that I can maintain my weight. Holidays and a failure to be consistent reminded me that I do love food, and wine, and the consequences are a couple of kgs!  

I will be honest and admit that I have rebounded by 6 kg over the last 2 1/2 years (they do say that on average an adult increases in weight by 2kg/year).  However, I am still in a body I love, one that is healthy and exercised regularly. I do wish to do this for me.  I want to stop the sometimes/wishywashy/it'll be ok/oh, next week is fine attitude. For me and my self worth, I am committing to 30 days of routine!

Recipes - more nutritious salads

Beetroot & Feta Salad

I was checking out the vege rack today and noticed that I still have some beetroot sitting there from last week.  Now, I'm not a person to extravagantly throw away veges just 'because', so I have made a choice to make a salad from the beetroot.  I always keep some feta in the fridge for moments such as these!

So, I was on the search for a recipe that will suit me and be relatively easy to make (I currently don't have any rocket or lettuce in the garden, so this limits most recipes for me).

I found this interesting looking one on BBC Good Food 

Here is the recipe:

1kg heirloom beetroot 

200g feta cheese

100g pumpkin seeds, roasted

Dressing: 

zest and juice of one lemon

2tbsp white balsamic or white wine vinegar

2tbsp extra virgin rapeseed oil

Now, I'm usually great at changing the recipe to suit what I have in the cupboard.  So, for my salad today, I'm going to do the following:

Change the white balsamic to carmelized balsamic and white wine vinegar mixed. 

Reduce the rapeseed oil (and change it to olive oil), to 1tbsp

The amount of beetroot, feta cheese and pumpkin seeds will be reduced based on the weight of beetroot I have.

Boil the beetroot (skin on), for about 20 - 30 minutes until they are tender, drain and leave to cool.

Peel (now, if you're worried about pink/red fingers, use gloves. I'm not fussy, so am happy to peel without gloves. I find if I wash my hands quickly, it's not so bad, and the colour usually goes within a day).

Slice the beetroot

Mix the dressing ingredients together, usually I do this in a shaker. Season. Pour over the beetroot. 

Cut the fetta into small cubes, toast the pumpkin seeds (I normally heat these in a pan over the stove until they start to roast), then scatter these over the top of the beetroot and toss together.

For a kilogram of beetroot, this serves 8 people, with 204kcal per serve

Borrowed from BBC Good Food

Recipes - Nutritious Salads

Whole Grain Salad

I'm always on the lookout for recipes that fit in with my lifestyle and healthy eating plans.  Also, those that can utilise the produce from my garden (as it comes to it's richness).  As such, when I find something I want to try out, I look at it from my balanced eating point of view, the calories (there are some things I just don't want to change) and the tastiness.

This recipe I found at ShareCare and I thought I would pass it on for you all.

In my view, it has veges (fibre and colour) and nuts/seeds (protein/fibre), cheese (protein/fats), grains (carbohydrates) and olive oil (fats).

I would do a few things differently, because I like to play with a recipe.  For example, I would remove the radish (blah, don't like them), but add a sweet chilli, one of those lovely big ones you see in the markets.  I would use mozzarella, but not the low-fat one, seriously, the amount of fat in mozzarella, you don't need low fat!  I would also swap out the extra virgin olive oil for an infused oil, I have one with rosemary and garlic in it - yum!  Finally, me being me, I would add a drizzle of my carmelized balsamic vinegar - it's divine.

Now that I've made those changes, I think I may very well put it together for next week's lunches! At approximately 275 calories a serve, it certainly fits in with my lifestyle

Ingredients
1/2 bell pepper (yellow or orange), seeded and chopped
1/2 large tomato, seeded and chopped
1/4 cup chopped radish
1/4 cup chopped green onion or red Bermuda onion
1/4 cup finely chopped dried fruits (apricots, raisins, figs, etc.)
2 tbsp nuts or seeds (sesame, sunflower or chopped almonds, walnuts, etc.)
4 oz low-fat mozzarella cheese, diced
3 cups cooked brown rice, whole grain pasta, couscous or bulgur
Juice of 1 lime
1 1/2 tbsp extra virgin olive oil
2 tbps finely chopped fresh chives (or 2 tsp dried)
2 tbsp finely chopped fresh mint or cilantro (or 2 tsp dried)
Salt and pepper to taste

Preparation (Serves 5)
In a large bowl, combine bell pepper, tomato, radish, green or red onion, dried fruit, seeds or nuts and cheese. Mix lightly with a fork. Fluff the cooked grains with a fork and combine with the salad mixture.

In a small container with a tight fitting lid, combine the remaining ingredients. Seal tightly and shake until combined. Add to salad mixture and toss to coat.

Borrowed from ShareCare

Wanting to Snack - And Want To Know What's Tasty And Healthy?

Snacking Healthily

Being on a life journey, discovering ways to change your eating habits to create healthy, tasty, sustainable habits, that create a healthier you, can sometimes feel like an uphill battle! BUT, there is help, check out these wonderful ideas on healthy snacking, originally from IsagenixHealth.

However, we understand that you may also want to branch out and start creating other healthy snacks in the kitchen to keep yourself fueled between meals on Shake Days. This leads to one important question: How should you build your own Shake Day snacks at home?

All you need are these four tips to set yourself up for snacking success.

1)      Fill up with fiber.
The foundation of your snack should be a food that provides a good source of dietary fiber. Choosing fiber-rich foods helps you to feel more satisfied with fewer calories. Snacking on fresh fruit and vegetables between meals makes sense because these foods are generally low in calories and are a good source of fiber and other nutrients. A few other great options include whole-grain pita wedges or crackers.

2)      Add protein, good fats, or both.
Combining a source of fiber with protein and a little bit of good fat is the best recipe for snacking satisfaction. Protein and fiber are the two factors that help you feel most satisfied after a meal or snack, and adding a small amount of fat helps to slow digestion and provide a more gradual, steady source of energy. Some good picks for protein foods might be a hard-boiled egg, a quarter cup of cottage cheese, or a handful of almonds. Foods made with beans or peas like hummus offer both protein and fiber together in one package.

3)      Choose a right-sized snack.
One of the most important factors in building a better Shake Day snack is planning a portion size that will keep you within your target calorie range. For some people, a 100-calorie snack is a perfect fit. A 200-calorie snack might be a better choice for people who are more active, or on days when you have a more intense workout planned.

4)      Plan ahead.
One key to healthy snacking is to plan ahead. The best time to prepare snacks is when you are not feeling hungry. This way, you will be able to choose your snacks without a rumbling stomach overwhelming your better judgment. For example, you might want to prep your snacks in the evening to get ready for the next day, or it may work better for you to plan ahead for an entire week.

Putting it together
If you’re looking to put these Shake Day snack tips into practice, here are a few ideas to help inspire you. This list of 100- and 200-calorie snacks blend fruit, vegetables, or whole-grain foods with a source of protein and a little fat for a snack that satisfies.

100-Calorie Snacks

• One cup fresh, crunchy vegetables, plus two tablespoons of hummus
• Ten roasted asparagus spears with a squeeze of lemon, plus one hard-boiled egg
• Two stalks of celery, plus one tablespoon peanut butter
• Two whole-wheat crackers, plus two teaspoons herbed cheese spread and six cherry tomatoes
• Fifteen raspberries, plus a half cup low-fat, plain Greek yogurt
• One cup of strawberries, plus seven whole cashews
• One cup of cubed cantaloupe, plus two slices of ham

200-Calorie Snacks

• One large apple, plus one package of string cheese
• Six dried apricots, plus two tablespoons of shelled sunflower seeds
• One medium banana, plus one tablespoon of almond butter
• Half of a whole-wheat pita, plus one cup of sliced cucumber and two tablespoons crumbled feta
• Ten grapes, plus ten pecan halves
• Two cups air-popped popcorn sprinkled with chili powder, plus three tablespoons pumpkin seeds
• A quarter cup dried fruit, plus 10 almonds

Snacking on Shake Days can help you to manage your appetite and keep cravings under control—but only if you choose wisely. When hunger hits between meals, being prepared with the right kind of snack can mean the difference between letting excessive hunger lead to overeating and unhealthy food choices and staying on track with your health and weight-loss goals.

I have found some of the following easy and filling snacks (okay, I'm very lucky, hubby does make up the homemade hummus for me!):

• hummus and carrot sticks
• Greek yoghurt and a small handful of berries, often I'll also add a couple of almonds
• Apple

Chicken with Spinach and Feta

Chicken with Spinach and Feta

I love to share the recipes I use in my daily healthy living.  Especially when they show balance in eating.

Over the weekend, we tried out a Greek recipe. It is Chicken with Spinach and Feta.

What I loved the most about this recipe, apart from the fact that it's Greek and takes me to the Islands in an instant, is that it was simple, easy to follow and produce, and had an impact on the taste buds! Healthy living is about impact

Ingredients:

250g English Spinach (though I used local Silverbeet, much the same leafy green vege)

40g feta cheese, crumbled (I did cut it up, it does stick to the fingers!)

2 single chicken breast fillets (approximately 200g each)

1/2 tblsp olive oil

40 ml sour cream

1 tblsp chopped fresh parsley

Sauce:

30g butter

1 tblsp flour (plain)

1/2 cup (125 ml) chicken stock

1/2 cup (125 ml) white wine

Step 1: Prepare the spinach and feta filling

Wash the spinach and steam until just wilted, drain well and cool - you will be handling this and adding the cheese, so make sure it is cool when you do the next step

Combine the spinach and the feta into a bowl.  

Cut a pocket into the side of the chicken breasts. Fill with the spinach mixture, may seem like it's overfull, but when you close this pocket up with toothpicks, it works fine.

Close the pocket with toothpicks, it took about four for each chicken breast for me to feel they were secure.

Step 2: Prepare the sauce

Melt the butter in a small saucepan, take off the heat and add the flour. Whisk in until all the lumps are gone, away from the heat. Return to the heat and gently heat until the sauce is bubbling.  Remove from the heat again, and gradually stir in the stock then the wine. Replace onto the heat and stir until the sauce boils and thickens up.  It doesn't thicken to a consistency of custard, but more like a runny gravy, which is just fine.

Step 3: Cook the chicken

If you have a pan that does not require oil, then merely heat the pan, if it does need oil, then add the olive oil and heat.

Add the chicken and cook until it is browned on both sides.  Stir in the sauce, bring it to a simmer, then allow it to cook, covered, for 25 minutes.

Stir in the sour cream and parsley until heated through.

Step 4: Serve and enjoy!

Cooking and preparation took approximately 45 minutes.  

Nutrition per serve:

Calories 535

Kilojoules 2252

Protein 56g

Fats 32g

Carbs 13g

We served this with steamed cauliflower to add more fibre.  It was filling, balanced (fibre, protein, good quality fats and small carbs) and nutritious.

Outsmart Mindless Overeating

Mindless Overeating

Have you ever eaten a meal and then not really remembered doing it? It's a bit like when you have moments when you are driving a car, and you suddenly realise you've turned right and you can't remember doing it!!  Well, that's about not being in the moment, not being present! 

Have you ever considered why you still feel hungry after eating a meal?  This article from Isagenix Health gives you some great tools to utilise to ensure you are not eating mindlessly and that you are focusing on what you are eating, so you can be present and allow your body to fully enjoy the experience!


When you sit down to eat a meal, there’s a lot more affecting your eating choices than just your appetite. Subtle surroundings can actually influence how much you eat.

A recent study published in the journal PLoS ONE suggests that whether you are eating lunch with coworkers or out to dinner with your family, the people you eat with have an effect on how much you eat (1).

Other studies have shown that the amount you eat during a meal can also be influenced by the size of the dishes used to serve your food. Researchers have shown that serving a meal on a large plate can cause you to significantly underestimate your serving size and can result in eating more than you intended (2, 3).

We’re all surrounded by subtle influences that can encourage mindless overeating. Here are four strategies you can use to tune out your environment, become more mindful, and put yourself back in charge of how much you eat at each meal.

1.      Focus on Your Food
Part of eating mindfully is paying more attention to your food at every meal and snack. Take time to really taste and enjoy each bite. Savoring your meal will also help you pace yourself. It takes a while for your stomach to tell your brain that it’s full (4). Eating at a slower pace will give your body time to feel satisfied before you begin feeling overly full.

2.      Choose To Be the Tortoise Instead of the Hare
When dining with a group, sit next to the slowest eater. There’s almost always one person in every group who is still working on the main course when everyone else has moved on to the dessert menu. Since we unconsciously mirror the behavior of our dining companions, why not use this tendency to your advantage? Sitting next to the slowest eater in your group can help you moderate your own pace.

3.      Outwit Optical Illusions
Large plates and glasses can lead you to consume larger portions without noticing the increase in serving size. When you’re at home, it’s easy to outsmart this optical illusion by choosing smaller cups, plates, or bowls, but that is not the case when you’re dining out. However, you can outsmart the illusion by asking for half of your food to be put in a to-go box before you start your meal. That way, you can eliminate concern for accidental overeating right from the start.

4.      Know Your Limits
Another way to beat mindless overeating is to set some limits for yourself beforehand. If you’re heading to a restaurant, decide what you’ll order while you’re still at home. Stick to your decision. If you’re at a buffet or a potluck, come up with some limits ahead of time. You might set boundaries such as a number of pizza slices, or a commitment that you’ll only eat what you can fit on your plate without going back for seconds. By setting limits in advance, you can help counter the influences in your environment.

Small Changes, Big Impact
By raising your awareness of these common pitfalls and checking in with yourself during mealtimes, you’ll not only receive more enjoyment from food, but you can also avoid mindless overeating.
The size of your plate and the habits of the people you are eating with are just a few of the subtle influences that encourage mindless overeating. Whether you’re eating out or enjoying a meal at home, the key is to take note of influences that are all around you.

To find out more about how you too can be coached into Mindful Eating, contact me!

References

1. Hermans RC, Lichtwarck-Aschoff A, Bevelander KE, Herman CP, Larsen JK, Engels RC. Mimicry of food intake: the dynamic interplay between eating companions. PLoS One. 2012;7(2):e31027. doi: 10.1371/journal.pone.0031027.
2. McClain AD, van den Bos W, Matheson D, Desai M, McClure SM, Robinson TN. Visual illusions and plate design: the effects of plate rim widths and rim coloring on perceived food portion size. Int J Obes (Lond). 2014 May;38(5):657-62.
3. Robinson E, Nolan S, Tudur-Smith C, Boyland EJ, Harrold JA, Hardman CA, Halford JC. Will smaller plates lead to smaller waists? A systematic review and meta-analysis of the effect that experimental manipulation of dishware size has on energy consumption. Obes Rev. 2014 Oct;15(10):812-21.
4. Zandian M, Ioakimidis I, Bergh C, Brodin U, Södersten P. Decelerated and linear eaters: effect of eating rate on food intake and satiety. Physiol Behav. 2009 Feb 16;96(2):270-5.

Healthy Mind & Body - Days 46 - 56

Commitment!

When you are committed to something, do you do it consistently, or do you do it haphazardly?  Consistency creates habits, does haphazardly also create habits?

I'm finding in my current Health Mind, Healthy Body challenge, that haphazardly is also creating habits, or at least habitual behaviour.  I'm sure it relates to the accountability option - I need to be seen to complete the program, as I have been talking to you all about this consistently for the last 56 days - now there are only 4 days remaining on the program, and I'm determined to complete each entry ontime. I want to increase my percentage for this aspect!  Finally, the challenge is kicking in.

Up to date, and the challenge is on!

Does this ever happen to you? Or are you more likely to keep quiet about your journey, in the hope that noone will notice if you don't complete it, or if you fall off the cycle you have been on?

Maybe you are a little like me, when I first began my weight loss journey in 2013, I kept very quiet about it all. I have tried so many different ways to lose weight, and invariably, there was failure.  So my whole mindset was geared up for failure before I even took my first step!

So, what changed this time?  For me, there was an underlying determination to move forward. I'd never been the weight I was in July 2013 before. I was 83kg, a whopping 28kg above what the weight charts determined I 'should' be for my height.

I was also determined to look after my health.  My Dad had just recently passed away from a digestive related disease (oesophageal cancer), and there was a history in my family of various bowel cancers, so the emphasis was on me to change the patterning in my family, to the best that I could.

My mindset was changing, I could see that.  It was a good start.

Then the physical changes began to occur.  Within a week of starting, I was waking up before the alarm, I was experiencing increased energy, I wanted to go out walking again, and best of all, the scales were changing in a downwards direction!! Yay! Shout from the rooftops time!

Nope - not quite yet

Time to make sure it wasn't just a phase, or a loss of fluid, or a blip in the system.

I had to wait until someone noticed the changes in my face, and the changes in my body shape before I would openly admit that I was on a weight loss journey, again.

Funny how you can have a "fat" mind still isn't it?

Well, this "fat" mind, has taken some time (over 2.5 years since I first started my journey) to begin to "see" me differently.

Passing by a mirror when I am at my goal weight can still be a surprise to me, 2 years after reaching my goal weight!  

This course that I have been doing, looks at not only my mindset, but also my attitude towards nutrition, fitness, energy, motivation, gratitude and more.  All have hit rock bottom at various times of my life, and still occasionally do.  One of the joys I experience now is that I no longer berate myself in my head, I no longer plunge into a binge of food and/or alcohol to cope with failure, I no longer throw pity parties and I no longer think "fat"!

These changes to attitudes have certainly helped me to maintain my goal weight, and are now pushing me to have a more toned body, finally I'm accepting that I have a beautiful body and am a beautiful person inside. Certainly, it has been a journey, and one that I have enjoyed bringing people along for the ride with me.

I'm now in the place where I can freely support others to do the same thing as I have been doing, by offering mentoring and guidance (for free, in case you're asking), alongside an amazing system of nutrition and philosophy.

If you're reading this, you're curious, so drop me a line and we'll see if we can get you started today!

Remember, a New Year, can mean a New You

Check me out on Facebook too for more tips and laughs about weight loss!