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.

Calm Your Mind To Focus Your Mind

Creating Focus Through Calm

Choosing essential oils to create focus can create a variety of blends, as the essential oils do exhibit a multitude of properties.

For this blog, the essential oils I have chosen to share as a blend, will give you the strength to see the possibilities that are opening up to you, they will allow for you to increase your overall self-worth (from where overwhelm can come), increase your will power and resolve (for without willpower, we become overwhelmed and frantic at all that is required to be done) and it will give rise to inspiration for what is possible for you.

Choosing the three essential oils I have for this blend, will give a balance to the blend, as there is a top note (releases quickly and allows you to tap into your self worth), a middle note (lingers a little longer in your senses and strengthens your will power) and a base note (stays much longer and allows inspiration for all that is possible to become your focus).

The essential oils chosen for this blend of Focus Through Calm are:

Pine (Pinus sylvestris)

• top note
• tap into your self worth
• rescue yourself before you rescue others
• decongests the confusion you feel
• calms any apathy and timidity
• a tonic to your nerves, releasing fear, guilt and anger
• feeling strong in yourself and your path, allows you the strength to clear the path of those that are obstacles to your journey

Thyme (Thymus vulgaris), ct linalool or geraniol

• middle note
• energises your will power
• enables you to tap into your strength
• grab a hold of your self confidence and overcome obstacles in your way
• soothe your tired heart of the troubles you have been holding onto
• dispel the despondency that is overwhelming your mind

Myrrh (Commiphora molmol)

• base note
• when your mind clears, you will embrace the inspiration to achieve your dreams, you will become clear on what is possible
• allows you to see your dreams and vision clearly
• enables you to manifest your dreams

These three oils together will clear the obstacles that are making your mind cluttered, busy and without focus, they will allow you to clear the obstacles that are blocking you and your mind, and free up the mind to calmly see what is possible for you and your future.

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.

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.

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.

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.

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.

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

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 - Accountability - Completion

Weight Loss Help

After Day 60 was completed ( a couple of days late, for sure), I felt a sense of achievement.  A sense of completing what I initially set out to do.  This sense of achievement doesn't stop here though.  Now it's about completing my next 16 week challenge.

In 13 weeks and 4 days (as you may observe, I am not counting!!), I will be turning 50.  My goal for this 16 week challenge, is to achieve a trim, taught and terrific body by then.  This is not a weight loss challenge. It is a challenge about gaining muscle, more energy, clarity of mind and the love of life.  I am turning 50 with a passion, a mission and a sense of well being that I've not had for a while.

Why have I not had that?  It may be the same for you, sometimes you feel that you are just moving forward and not achieving all that you set out to do.  Life gives us obstacles, and hurdles, and curveballs and many other 'things' that steer you off course of what you set out to achieve.

When I was a child, my ambition was to help mankind to health.  This ambition has not changed. It has taken some detours along the way, for sure.  However, ultimately, the core self belief, that this is my mission in life, has remained true.  I trust that is why I support nutrition and I'm a natural therapist!

The only difference now, with completing my 60 day Healthy Mind and Healthy Body course, is that the focus on this mission is defined, it is full of passion and wisdom and it is being done already!  

By helping others achieve their sense of wellness and health, I am already achieving this mission.  My ability to see it in a bigger format has been clarified. I now know more about the depth that I wish to carry this forward.  The people I want to help, the communities that are looking for the particular help I'm offering and the ability for me to complete this mission is growing.

I seem to have gone off on a tangent - do you do that too?  It's the passion I'm feeling, I'm sure.

In order to complete my initial 16 week challenge, I have started my nutritional program again, I have set myself goals and I have initiated an exercise routine.

When are you setting your goals so that they are achieveable?  When are you starting on your Life Journey?

Contact me now to begin your Life Journey and make 2016 your year!

http://bit.ly/weightlossdetoxnaturally

Paleo Diet And Intermittent Fasting

Paleo Diets

The up surge of information on Paleo diets and how they are beneficial to your body revolves around the concepts of no processed foods, limited farmed grains, plenty of protein and intermittent fasting.

As highlighted in this article below, the concept of eating 3 square meals a day, evolved around the evolution of agriculture. That is, around 10,000 years ago.  Prior to that, is the concept of Paleo - eat what is available by hunting and gathering, with limited cooking.  That, essentially, is Paleo!

Read on to learn more about the concept of intermittent fasting and the science behind it and why it's successful:

Beyond Detox: How Fasting "Cleanses" Your Cells

In what is yet another clue that performing Isagenix-style Cleanse Days can be profoundly good for you, nutrition scientists are now encouraging the occasional fast or skipping of meals for better health.

Fasting periodically might also bring the added benefit of “cleansing” cells of junk and debris, according to researchers in a review paper published in the November issue of the scientific journal, Proceedings of the National Academy of Sciences.

“Cells possess dedicated mechanisms for the removal of damaged molecules and organelles,” the authors wrote.

Challenging the notion that a typical “three square meals a day” regimen should be considered a standard of healthy eating, the authors wrote that giving cells a steady supply of nutrients in this way keeps cells in “growth mode.”

While in continuous growth mode, cells have little chance of going into a cleansing mode that involves a couple of mechanisms:

• The first is a sort of molecular “tagging” of proteins that targets them for recycling and re-using their amino acid building blocks by a protein degradation complex known as a proteasome.
• The second is autophagy whereby damaged molecules and organelles are “cleansed” from cells by lysosomes, those membrane-enclosed organelles full of acids and digestive-like enzymes.

Among the authors of the paper were leading scientists from around the world in the field of intermittent fasting, time-restricted feeding, and calorie restriction.

They included Krista Varady, Ph.D., of the University of Illinois at Chicago (UIC), who was the lead researcher of a study evaluating the use of the Isagenix system comprising of intermittent fasting (Cleanse Days) combined with calorie restriction (Shake Days).

The Isagenix study, in fact, was included as one of the references in the article as evidence that intermittent fasting combined with calorie restriction could lead to weight loss, which resulted in suppressed inflammation in the body.

Additional studies from Dr. Varady’s lab and those of Mark Mattson, Ph.D., of the National Institute on Aging, have shown that calorie restriction and, intermittent fasting especially, improved insulin sensitivity while boosting fat metabolism.

Furthermore, these dietary approaches could lead to the elevation of ketones in the body. Ketones are chemicals produced during the breakdown of fat and are known to provide some benefits against brain aging.

Moreover, intermittent fasting in animals has led to production of several brain-protective proteins, improved mitochondrial function, and stimulation of the activity of key antioxidant enzymes such as superoxide dismutase and catalase.

To obtain the benefits of calorie restriction and intermittent fasting, the authors advocate an eating pattern modeled after our hunter-gatherer ancestors who ate less frequently. Historically, hunter-gatherers, both ancient and modern, rarely suffered from obesity and functioned at a high level physically and mentally.

According to the authors, the pattern of “three square meals a day” began only after the advent of agriculture 10,000 years ago as a result of a continual year-round food supply. “Our agrarian ancestors adopted a three meals a day eating pattern, presumably because it provided both social and practical benefits for the daily work and school schedules,” the authors wrote.

One of the contributing factors to obesity, they argued, was the adoption of sedentary lifestyles combined with multiple high-calorie meals daily.

Another cause of overeating may also be the advent of artificial light and how it affects our internal circadian clocks, which are intended to function on a daily light-dark cycle. The increase in hours awake leads to more opportunities to overeat while also interfering with the sleep/wake and fast/feed cycle that may be a key factor in regulating appetite and metabolism.

With the adoption of a dietary pattern that incorporates periods of fasting, calorie restriction, or both—such as an Isagenix system—along with exercise, healthy eating, and proper sleep, the authors suggest a number of health benefits including reduction of abdominal fat and improved metabolic and cardiovascular risk markers.

References
Mattson et al. Meal frequency and timing in health and disease. Proc Natl Acad Sci. 111 (47):16647–16653, doi: 10.1073/pnas.141396511

From: http://www.isagenixhealth.net/beyond-detox-how-fasting-cleanses-your-cells/

To learn more about how I can help you in a weight loss journey, check out my Facebook page for tips, laughs and a sense of fun for your Life Journey

Lose Fat While You Sleep

The Perfect Weight Loss Idea!

How many times have you wondered how you could possibly lose weight while you're sleeping?  Wouldn't that be the easiest, best and quickest way to lose weight?

Well, your luck is in!  It has now been shown scientifically that there are ways you can support your body, to increase the fat burn (especially of that stubborn few pounds/kgs that won't shift from around your waist) overnight.  

Essentially, you need a good nights sleep, there are other ingredients too, read on in the article below

Fat Loss While You Sleep

 

By Michael Colgan, Ph.D.

“Sticky fat” is a great name for the last ten pounds of fat that refuse to leave the building. Often they stick out from the belly or atop the hip bones. But, in many folk who hit a plateau in weight loss, there’s a lot more fat deep inside plumping them up like a goose… You can’t see it, because it`s visceral fat distributed around the liver and kidneys, intestines and reproductive system. Visceral fat is even stickier. Working with top modeling agencies to solve this problem, we know that starvation diets are never the answer. Starvation strips your facial fat before touching sticky or visceral fat. Starvation creates that gaunt, pale, vampire face, the face that likely started the Goth craze.

So starving is useless for models who depend on their looks for a living. We had to develop some special techniques to remove the fat while saving the face. Together with decent proteins, such as IsaLean® Shake or IsaLean® PRO Shake, and a full complement of micro-nutrients everyday, they have boosted many a modeling career.

The most important strategy is thermogenesis, the creation of heat. It occurs mainly through a mechanism called brown-adipose-tissue (BAT), which permits production of heat directly from bodyfat without going through the energy cycle or being burned in muscular activity (1). That is, you can lose body fat without moving a muscle, even while you sleep.

Usual weight loss programs do not activate BAT. Just the opposite. If you go on sudden food restriction, the body automatically turns down heat production, and energy, as a defense mechanism to conserve its fat. That’s why strict dieters generally feel cold and tired.

Scientists used to think that thermogenesis would not work for everyone, because, unlike bears and some other mammals, humans cannot hibernate. A hibernating bear for example, can lose 300 pounds of fat while it sleeps, as its body converts fat directly to BAT, which then creates the heat required to keep it from freezing over the winter.

We`re not as efficient as bears at activating BAT. Nevertheless, recent technology has allowed us to measure human BAT. The body of a 40-year-old man or woman can make sufficient BAT to provide 15 percent of their total energy, and get it all from body fat (2).

There are four steps to activating BAT and thermogenesis, and you need follow all of them carefully to succeed.

1. Melatonin
The first and most important is melatonin, the hormone that turns on in the brain for your sleep cycle.
Melatonin has long proven beneficial in treatment of the metabolic syndrome and diabetes, but until recently we didn’t know exactly why. Now we do. No accident that the bear turns on copious melatonin to activate BAT during the sleep of hibernation. In bears and humans, melatonin acts to convert white body fat to BAT and heat (3).


After about age 20, melatonin declines the human body. By age 40, it has declined by half. You can get some melatonin from almonds, sunflower seeds, coriander, cardamom, and mustard greens. Unless you eat a lot of them, however, it is insufficient to activate BAT (4). The alternative is supplementary melatonin. But most melatonin pills are deactivated by digestive acids in the gut and first pass through the liver. A liquid melatonin spray such as Sleep Support & Renewal™ spray is much better. It is quickly absorbed in the mouth and easily passes through the blood/brain barrier to targets in the brain.


For stubborn fat loss we have used up to 10 milligrams (mg) of liquid melatonin taken last thing every night. Some folk sleep too soundly on that much and wake groggy. So, if you use it, start with one to three mgs and work up. Don’t miss a day or the body will strongly turn off BAT. Then you are two days behind.

2. Sleeping
Here are essential sleeping criteria for melatonin use for fat loss. Inadequate sleep disrupts BAT activity. So get sufficient sleep, seven to eight hours. Sleep cool, which encourages heat production. And sleep dark which optimizes melatonin release.


Using you cell phone or computer in bed is a special no-no as the wavelength of light used to backlight these devices effectively turns off your melatonin rhythm (5). Now, however, you can get an app called “f-lux,” which changes the backlight so it does not affect melatonin.

3. Morning Thermogenesis

It is essential to continue the thermogenesis and fat loss when you wake up in the morning. A strong cup of Arabica coffee on an empty stomach continues thermogenesis and burns body fat through the BAT mechanism for up to four hours afterwards (6).


The chemicals called catechins in green tea, especially epigallocatechin gallate (EGCG), are likely more effective than caffeine (6,7). Isagenix Coffee contains Arabica beans and green tea and is available in organic or premium grind. The Brain Boost & Renewal™ supplement, designed for use in the morning, is a good source of EGCG. For sticky fat loss, we supplement with EGCG every day. An e+™ Shot, which contains caffeine extracted from green tea and yerba mate is about equivalent to the caffeine in a strong cup of coffee. The e+ Shot can be used during the day with no side-effects.


In a recent controlled study, two groups of, healthy men used a moderate reduced calorie diet, plus tea for 12 weeks. One group had green tea extract added to the tea to yield high levels of EGCG. The group consuming this tea lost an average of 5.4 pounds of body fat, approximately twice the loss of the control group. Much of the loss was visceral fat from the belly (7).

4. Omega-3s for All-Day Thermogenesis

To turn on thermogenesis, the body has to produce proteins called Uncoupling-Proteins (UCPs) which uncouple the use of oxygen from the production of ATP (our energy molecule). The oxygen can then go direct to production of heat by mixing with and burning the BAT you have activated. But, whenever it’s visceral fat it is under threat, the body turns UCPs way down.


Recent research shows that high levels of the omega-3 fats EPA and DHA, from marine sources, strongly turn up the UCPs again (8). We use up to four grams daily. IsaOmega^™ is a great source. As with every nutritional supplement, start low and slow. Spread out use with each meal during the day to aid digestion.

Summary
1. Melatonin. Up to three sprays of Sleep Support and Renewal every night.
2. Sleeping. Cool, dark, and seven to eight hours.
3. Caffeine. Or EGCG each morning, or both.
4. EPA and DHA. Four grams of each spread throughout the day.

Thermogenesis for life and a lot more health benefits besides. If you can look from the front and see your spine, you’ve gone a bit too far.

About Dr. Colgan
Dr. Michael Colgan is a world-renowned research scientist, leading expert in the inhibition of aging, and a member of the Isagenix Science Advisory Board. Dr. Colgan has provided nutrition, training and anti-aging programs to more than 11,000 athletes, including many Olympians. He is director of his eponymous Colgan Institute, a consulting, educational and research facility concerned with the effects of nutrition and exercise on athletic performance, along with prevention of chronic degenerative disease, and prevention of degeneration of the brain. Dr Colgan’s sports articles are published on his blog www.drmichaelcolgan.com.  

From: http://www.isagenixhealth.net/fat-loss-sleep/

For more information on how you can source these products, check out my website

Losing Weight And Intermittent Fasting

Intermittent Fasting

The concept of intermittent fasting has reached the headlines over the last few years.  It's discussed as a means of resting the digestive system in order for the body to process the excess waste it produces without having to continually digest foods.

This method of nutritional cleansing has worked extremely well for me, both for losing weight and for maintaining my target weight.  Maintenance is something I've struggled with since I've been 12 years old!

Read more below on Why Cleansing With Isagenix Works

Even with weight loss clinics readily available, calorie counts on menus, and public policy initiatives aimed at supporting a healthier population, people are struggling to lose weight and keep it off. Of the 45 million Americans dieting each year, 80 to 90 percent of them will regain all their weight (1). The repeated cycle of weight loss and regain shows that the simple remedy of eating healthier and exercising regularly isn’t working.

A new solution is needed to help people achieve a healthy weight and maintain it. Mounting scientific evidence for intermittent fasting as an effective tool for weight loss and maintenance may be the solution for preventing repeated cycles of dieting. Intermittent fasting is a pattern of eating that involves going without food for several hours or up to a couple days. And it can become a lifelong habit.

Cleansing with Isagenix include a specific form of intermittent fasting because cleansers drink the detox-supporting beverage, Cleanse for Life. Not only are cleansers benefiting from intermittent fasting, but they are also supporting their body nutritionally to rid itself of impurities. Cleanse for Life provides nutritional support in the form of antioxidant vitamins and botanicals, which are essential for effective detoxification. Additionally, nutritional support is needed to counteract the oxidative damage caused by toxins.

Studies on intermittent fasting have shown that it’s as effective for weight loss as cutting calories (2). In one study, overweight women who fasted intermittently for six months lost more weight than women who restricted their calories each day (3).

Improves insulin sensitivity
How intermittent fasting works to support weight loss and maintenance is multifaceted. One of the ways intermittent fasting helps is through improving how well insulin ushers glucose from the blood (after eating food) into cells where it is used for energy. It’s an important part of healthy weight management. Similar to how drinking coffee habitually can dull the response to caffeine, an excess of carbohydrate intake can decrease sensitivity to insulin. When people are less sensitive to insulin, they cannot efficiently use the food they eat leading to a cascade of health issues including fatigue and increased hunger—two culprits in weight gain.

Insulin sensitivity is “reset” by fasting. Healthy men who fasted for 20 hours every other day for 15 days had increased rates of glucose uptake, signifying improved insulin sensitivity and better blood sugar control (4). With insulin sensitivity becoming an increasingly common issue among aging adults (5), intermittent fasting may be especially effective for older adults with weight loss goals.


Resets calorie intake
Although it seems counter-intuitive, evidence suggests that when intermittent fasting becomes a lifestyle, less food is commonly consumed during normal calorie days. A study with overweight adults found that they consumed only 20 percent of their normal calorie intake on alternate days (6).

The exact mechanism has not been identified; however, some theories suggest alterations in calorie intake could be due to shrinking of the stomach causing people to become full faster. Another theory suggests that relying on fat for fuel during fasting can up-regulate or down-regulate certain enzymes involved in metabolism affecting appetite regulation. More research is needed, but there’s no denying the benefits of calorie control for weight loss.


Encourages adherence
One of the biggest issues with fad diets is that people cannot adhere to them long-term. They are usually restrictive, can leave people feeling sluggish and tired, and often cause muscle loss. The key to weight loss and maintenance is a diet plan that fits into your lifestyle.

There are various definitions of intermittent fasting and it’s up to the individual to choose what works best for her or him. And while it may seem daunting at first, studies show that satisfaction during fasting increases with time (7).


Maintain muscles mass
Muscle is a very greedy tissue. It requires a lot of calories just to exist and puts the body to work resulting in a higher metabolism. For that reason, muscle is an important player in weight loss. Because fasting requires a period of time without significant food intake (including protein), some fear that it would cause muscle loss.

While long periods of fasting will cause the body to turn to muscle for energy, short periods (24 to 48 hours) are not going to result in significant muscle loss.

A study with 16 obese subjects who incorporated alternate day fasting had an average weight loss of 12 pounds with 99% coming from fat (8). That’s a very different outcome than on most diets—on average, typical dieters shed about 75 percent of weight as fat and 25 percent as muscle, leading to a decreased metabolism and greater risk of weight regain.


Keep weight off for good
Any diet can help you lose weight, but many times it’s at the expense of muscle mass. And once normal eating patterns resume, weight comes back on quickly.

Researchers have evaluated weight patterns for the average dieter. The key is to make a dietary changes that can be maintained for the long-term and support muscle mass. Because there are many ways to do intermittent fasting, it can be integrated into any lifestyle to support weight maintenance.

Cleanse Days, or intermittent fasting days, however, are just another tool in the weight-management toolbox. Combined with a healthy diet including “Shake Days,” regular exercise, quality sleep, and stress-relieving practices like meditation, and they can lead to long-term weight maintenance.


References

1. Kramer FM, Jeffery RW, Forester JL, et al. Long-term follow-up of behavioral treatment for obesity: patterns of weight regain among men and women. Int J Obes, 1989:13(2):123-36.
2. Eshghinia S, Mohammadzadeh F. The effects of modified alternate-day fasting diet on weight loss and CAD risk factors in overweight and obese women. J Diabetes Metab Disord 2013;12:4.
3. Harvie MN, Pegington M, Mattson MP et al. The effects of intermittent or continuous energy restriction on weight loss and metabolic disease risk markers: a randomized trial in young overweight women. Int J Obes (Lond) 2011;35:714-27.
4. Halberg N, Henriksen M, Soderhamn N et al. Effect of intermittent fasting and refeeding on insulin action in healthy men. J Appl Physiol 2005;99:2128-36.
5. Viljoen A, Sinclair AJ. Diabetes and insulin resistance in older people. Med Clin North Am, 2011;95(3):615-29.
6. Johnson JB, Summer W, Cutler RG, et al. Alternate day calorie restriction improves clinical findings and reduces markers of oxidative stress and inflammation in
   overweight adults with moderate asthma. Free Radic Biol Med, 2007;43(5):665-74.
7. Klempel MC, Bhutani S, Fitzgibbon, et al. Dietary and physical activity adaptations to alternate day modified fasting: implications for optimal weight loss. Nutr J, 2010;9(35).
8. Varady KA, Bhutani S, Church EC, et al. Short-term modified alternate-day fasting: a novel dietary strategy for weight loss and cardioprotection in obese adults. Am J Clin Nutr, 2009;90(5):1138-43.

Taken from: http://www.isagenixhealth.net/why-cleansing-with-isagenix-works/

To discover more about why using intermittent fasting has worked for me, check out my story within my blog here, or on Facebook, or on my website

Looking To Improve Yourself From Within?

This is a great community to join - it's free and will enable you to empower yourself!

Check out Growth U

http://www.growth-u.com/

This is a community about allowing you to grow.  I've spoken often about how growth begins inside and I'm always looking for resources that allow you to do that - this community is free of charge and supportive.

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!