How This Year Can Be Better.

Are you Embracing 2017 with Energy and Enthusiasm and Geared up to make it the Best Yet?

A lot of people begin the New Year by making resolutions. We’ve all been there. We make a promise to lose weight, exercise more, cut down on alcohol or spend more quality time with family. We start the year with great intentions, but then we quickly relapse into old habits. Why is it so hard to stick to those New Year’s resolutions?

Research suggests that only 14 days into the New Year 30% have already given up on their goals and intentions and fast forward a couple of months only 12% of those that created intentions are actually achieving what they set out to back on January 1.

The reality is unless you do something you’ve never done, you are going to get what you’ve always got. I came across the most brilliant quote last week; Einstein’s definition of insanity; “Doing the same things over and over again and expecting different results.”

Try Something New.

To get new results you have to be open and willing to try something new. If you are sick and tired of nothing changing then take some action. Reach out and get the support you need. With the right tools, support and accountability your life can be different. Use this opportunity to design and create a life you really love. The question is are you willing to do what it takes to get there?

I can help…you just have to be ready.

For some of us, 2016 was a great year of health, wellness, enjoyment and fulfilment. Sadly, for others, this eluded them yet again. The habits that some of us have implemented, that keep us healthy, are the exact habits that others should be implementing to better their own health and wellbeing.

Top 5 Healthy Habits to Embrace in 2017.

Below is a list of some small, simple things you can do today to improve your health; and when put into practice consistently will transform your wellness. This is my ‘Top 5 Healthy Habits’ that will help you live a healthier and more enjoyable 2017 and all the years after that.

1.       Move More. There is no superfood or ‘pill’ with as much holistic benefit for wellbeing as movement. Just 30 minutes of moderate exercise each day will offer you massive benefits for both your body and mind. Maximise your success by doing an activity that keeps you motivated, interested and that you enjoy. Consistency is the key. Some is better than none and more is better than less!

2.       Drink More Water. Not only will you feel better, you will look better and perform better. Many of us do not drink enough. There is a simple formula .04 x weight (kg) will give you an idea of how much you should be consuming each day in litres. More than you think and you will need to drink more than this is you are exercising. You will know if you have consumed enough throughout the day because your urine will be clear or straw-coloured.

3.       Ditch the Diet. They don’t work and can in fact harm our health. A healthier approach to weight management is to not diet but to realise our body wants us to be healthy and comfortable. Strive for plenty of fresh, colourful and unprocessed food. Ideally we should be aiming to eat 5 serves of vegetables per day and around 2 serves of fruit. Combining this with lean protein, legumes, wholegrains, nuts and seeds makes an excellent choice.

4.       Go to Bed Earlier. Sleep affects our mental and physical health enormously. It assists our ability to function well and make good decisions throughout the day. Lack of sleep is a very common problem for ‘busy women’. We need to be aiming for between 7 – 9 hours each night. Research suggests that for sufficient deep, restorative sleep we should be in bed no later than 10:30pm.

5.       Practise Gratitude. When we are ‘busy’ it is easy for us to get bogged down, complain a lot and feel sorry for ourselves.  Being grateful can put us in a very different state of mind. Taking some time out to be mindful of things we are grateful for (big or small) can really help us appreciate what we have. Start a new ritual of writing down or saying out loud each day three things you are grateful for. Watch your perspective change.

Healthy Habits for Life.

So if you would like this year to be different and would like some support and guidance to achieve your very own 2017 health goals, then get in touch. This is not a fad diet, no crazy exercise regime, not a prescription nor a quick fix, but a program that will empower you and give you the skills and knowledge you need to develop healthy habits that stick for life!

I’m taking bookings for February now. Spaces limited.

ENQUIRE HERE.

This is your chance to kick start the new year right.

 

Setting Intentions for a Happy and Healthy New Year.

My goodness! Anyone else ready for a break? The year is fast coming to an end. End of the school year, end of Christmas parties, carol concerts and work functions. Still much to do though…shopping, wrapping, rushing, rushing, kids on school holidays and still working, working…it’s no wonder so many of us are flat, tired and limping to the finish line.

It’s time! Time to take a break. Time to check in on the year that has been. Time to release what hasn’t worked. To let go of it, forever! Time to reflect on all that has worked. To celebrate it. To be grateful. Time to be inspired, energised and hopeful for the future.

Whether 2016 was full of success and happiness, failures and lessons or a combination of the two, it’s important to spend some time and reflect on the year that’s been;

2016 Successes.

It’s important to include the small ones among all the big successes. Being kind, thankful, and appreciative will allow you to move towards your intention.

2016 Lessons.

I am all about making mistakes. The more we make, the more lessons we learn but if you’re not actually learning those lessons then what’s the point? You are responsible for yourself and the energy you bring into any environment. Take accountability for yourself and your actions. Contemplate the areas of your life that you need to improve.

It’s the end of the year. What better time to take stock and decide what changes you’d like to make in your life.

Stuck?

So, you want to move forward but are overwhelmed at the prospect. We are self-sabotaging beings. We will make life much more challenging than it needs to be for ourselves like “I’ve got no time for change.”  “It’s all too hard.” “I’m not worth it.” or “This is just the way life is.” If we keep telling ourselves we are stuck, we will remain stuck and if nothing changes…nothing changes.

Setting Intentions for 2017.

Setting Intentions is a powerful catalyst for creating positive life changes in simple sustainable ways. It is getting clear on what you want so you can move towards being the best possible YOU. Intentions guide us and help us stay on track, they help us with our daily lifestyle choices as we journey towards our own version of healthy and happy,

Need a Game Plan?

If you need help with your intention setting, book in for a session with me and we can devise a 2017 game plan. If you struggle with accountability you might be more suited to a 3 Month Program where we can really focus in on creating some serious shifts in your health, happiness and overall outlook.

You deserve to feel energised about who you are and what lies ahead. Here’s to a brand new year of personal growth, productivity, health and happiness.

 

Enjoy The Silly Season.

Is it just me or do things feel a little crazy at the moment?

We’ve had kids exams, end of year dance concerts, sports presentation evenings, vocal ensembles, sport finals, band evenings and my eldest finishes up at school this week. Then there is my brother’s wedding next week and only three and a half weeks until Christmas and before that 4 days camping which not only means all that shopping and packing and wrapping is fast coming our way, I am also very aware of everything I haven’t yet done at work, the work I still have to do, the presents I haven’t bought…you get the picture!

It’s that busy time of the year where we can feel pulled in a thousand different directions. Everything feels like a rush, a race, an endless ‘To-Do’ list as we speed through to Christmas so we can just exhale and relax. Everywhere around me people are exasperated, stressed, frantic and frazzled. They are rushing, panicking and complaining. Where did the Merry in the Merry Christmas go?

We’ve got it all wrong. We’re kind of missing the point…”Tis the season to be jolly…” Seriously, about time we stopped catastrophizing Christmas, glorifying busy and took a breath. It’s time we get real about what’s really important and take back control.

This year I am NOT subscribing to the hype. This year I want to enjoy the lead up to Christmas. I want to enjoy the special time with family and the celebrations with friends. This year I am doing things differently. I am more mindful and I am deliberately simplifying.

So this is what I plan on doing differently;

– I’m not going to try and squeeze more into this year for the sake of squeezing more into this year.

– I won’t be agreeing to catch up with people if I really don’t have time for it.

– I will be making plans that feel good to make.

– I will be buying gifts that feel good to give.

– I will be carving out time each day for self-care.

– I will be making sure I eat well and get enough sleep.

– I will be spending time with those that matter most to me.

This year I am vowing to stay sane, happy and well and truly enjoy this silly season. It’s the time to reflect on what has been, set intentions for what’s to come, relax, enjoy, laugh, eat, drink and be merry. Reassessing priorities and decluttering our lives is the key to creating space to be more, give more, dream more and live more.

Who’s with me?

Merry, Merry to you and yours.

If you want some support to get back on track, enjoy the silly season and start off the New Year with a bang please get in touch. Life can be so much more than just getting by… Contact Me.

 

Understanding Food Lables and Eating for Health.

Healthy eating starts with knowing what we are putting in our mouths. For the everyday person interpreting GI ratings, ticks, logos and RDI’s is a bit of a nightmare. We need simple, relevant information that is reliable. It is important that we know how to read food labels so we can eat for good health.

Be Informed.

I seriously worry about the junk we are eating each day just because we don’t know the facts about what we are really consuming. This article is intended to help you become better informed and make choices that contribute to eating well and feeling great.

Shocking.

So many of us shop with good intentions but are not armed with information. Yoghurt is a great example of what can be a nutritional trap. Not all yoghurt is created equal. If you look at ‘Bulla Summer Berry’, it has the same number of kilojoules and more sugar than an ‘Almond Magnum!’ Or consider the health halo around fruit juice – a 350ml glass of apple juice has the equivalent to nearly 10 teaspoons of sugar. Then there is a spray oil. Did you know it is loaded with harsh chemicals including lighter fluid?

So in a society that is getting fatter and sicker, we really do need to get serious and get informed about what we are putting into our bodies.

Follow these easy steps to better understand your food labels:

Ingredient List.

Ingredients are listed in decreasing order by weight. In other words, the first ingredient is the major ingredient and the last ingredient would be much smaller. So if sugars, salt or fat are one of the first three ingredients on the list, the product may not be a healthy choice.

Nutrition Information Panel.

label

The Nutrition Information Panel on a food label offers the simplest and easiest way to help us make an informed choice. Refer to the nutritional panel for reference.

  1. Serving size. Pay close attention because the package, jar, or can may contain more than 1 serving. The serving size is often less than what most people eat so if you eat more than 1 serving, you get more of everything on the label — including fat, cholesterol, and calories.
  2. Total fat. This tells you how many grams (g) of fat are in 1 serving. Fat is high in calories. A healthy goal is to have less than 25% of your daily calories come from fat.
  3. Saturated fat. This tells you how much saturated fat is in 1 serving. Saturated fat raises your cholesterol the most. Look for foods that have little or no saturated fat.
  4. Trans fat. This tells you how much trans fat is in 1 serving. Even a small amount of trans fat can harm your health. Avoid foods that contain trans fat.
  5. Cholesterol. This tells you how much cholesterol is in 1 serving. It identifies cholesterol raising fats only; keep a look out for hydrogenated oils in the ingredients. As a guide try to eat less than 300mg per day.
  6. Calories from fat. If a high % of calories come from fat, eat sparingly. Total fat includes all different kinds of fat. To help lower blood cholesterol, avoid saturated, trans and polyunsaturated fats, monounsaturated fat is the way to go.
  7.  % Daily Value. This shows how much of the recommended amounts of these nutrients are in 1 serving.
  8. Sodium. Tells you how much salt is in food. Try to eat less than 2400mg or 2.4g of salt each day.
  9. Total Carbohydrate. Fibre and sugars are types of carbohydrate. Healthy sources like fruit, vegetables, beans and wholegrains can reduce the risk of heart disease and improve digestive functioning. There isn’t a % DV for sugar but you can compare the sugar content in grams among products. Limit food with ‘Added Sugar’ (sucrose, glucose, fructose, corn and maple syrup) Added sugar is the bad guy. Ideally look for food with 5g or less per serving.

Don’t be Fooled.

Routinely I see men and women shopping for their families, confused about what constitutes a healthy choice. It’s really difficult to choose a product on face value with so many loopholes that allow companies to ride on claims they are ‘all natural’ or ‘organic’ or ‘salt reduced’ or ‘low fat.’ These terms mean nothing if the food is packed full of sugar and vegetable oils.

At a Glance.

The products I get asked about all the time are breakfast cereals, yoghurt and snack food. These sections of the supermarket seem to grow each week. Too many choices can lead to us being caught up in the marketing jargon or choosing the one with the most popular packaging. Being certain you are making a nutritious selection can be hard. As a very general guide, anything under 3 grams of fat (paying more attention to saturated fats), 5 grams of sugar and 120 milligrams of sodium per 100gram serving and 3- 6 grams of fibre per serve, would be considered an excellent choice.

In an ideal world, it’s best to stay away from highly processed foods and to buy your food fresh. But with the busy lives we lead, convenience often wins. Regardless of this, take time to properly read your food labels to be sure of what you are placing into your body. After all, you own it!

Healthy Shopping Tours.

If you feel overwhelmed and are interested in learning more about making informed and nutritious food choices for you and your family, I conduct ‘Healthy Shopping Tours’ for both individuals and small groups so if you are interested please get in touch. http://www.chasingsunrise.com.au/contact/

 

 

 

Healthy Habits.

Ever felt confused or frustrated over the conflicting health messages and advice around forming healthy habits? Ever felt like new healthy habits just aren’t achievable in the busy lives that we all lead? Have you slipped into some pretty bad habits? Are you eager to get your health back on track but just don’t know how? Let me help you get healthy, stay healthy and be healthy.

There are two main reasons people find it hard to kick old habits.

1. They rely only on good intentions.
The reality is it’s not enough to just want change and hope for it. So many people I meet crave changes but aren’t prepared to make any. If the choice is to change then you need to commit. Full stop. No excuses. It’s not enough to simply hope for something. The worst thing in the world is for you to make the decision to change and just sit there and sit there and sit there. It’s like the saying goes, “If you change nothing, nothing will change!”

2. They rely only on willpower.
We only have a set amount of willpower. We all know this because we’ve each reached that point in the day where we just can’t do it anymore. Willpower is a bit like a muscle. It will engage as you flex, but will eventually weaken and fail when it is fatigued. Willpower is NOT the best way to create lasting transformation. It is fine for short-term projects, like studying for an exam, or fasting but not for sustained, long term changes like those that are required for lasting transformation. But, that’s where habits come in. Motivation and willpower is what gets you started. Habit is what keeps you going.

Change can be hard.
There is no doubt about it – change can be hard but I’m a living example that it is possible. In tiny, baby steps, I’ve changed quite a few bad habits in my time and replaced them with new, healthier rituals and routines. I started running, stopped impulse spending, stopped mid-week drinking, started meditating, began meal planning, stopped saying ‘YES’ to everyone and everything, started a morning ritual, invested in my more meaningful relationships, started using ‘Affirmations’…you get the picture! It’s possible.

So what is a habit?
Habits are routine, unconscious behaviours we perform on a regular basis. They allow us to learn do something that eventually we can perform without having to think about it like driving a car or brushing our teeth or having a shower. Forming habits is the process by which new behaviours become automatic. For example if you buy a coffee every day on your way to work you have a habit. If you set an alarm and wake to exercise early you have a habit. Old habits are hard to break and new habits are hard to form. This is because the behavioural patterns we repeat most often are literally etched into neural pathways in our brain.

Practise makes perfect.
The good news is that through repetition it is certainly possible to form positive new habits. They key to creating a new habit is to practise it often. This starts the process of creating a new brain pathway. Research has shown that on average it can take up to 60 day to form a new habit so you will need to make a deliberate and consistent effort to commit to each new habit for at least two months. After that, you won’t have to flex your willpower muscle so much. You won’t have to think about what you are doing, the behaviour will be automatic.

To change a habit you need to understand the logic.
There is a science behind the way we form habits and it’s this simple logic that will help you understand your own habits in order to change them and replace them with positive new ones. It’s important to know that all habits run on a simple loop of:

Cue – this could be a time, place, person or situation that triggers the habit.
Routine – what you actually do
Reward – what you get for doing it.

Simple steps of habit change.
Habit change is not that complicated. The steps are:
1. Write down your plan. One habit at a time.
2. Identify your triggers and replacement habit.
3. Focus on doing the replacement habit every single time the trigger happens, for at least 30 days.

For example if you want to start exercising each morning you can apply this process.
Cue – Upon going to bed, lay out exercise gear for the following morning and set alarm.
Routine – Alarm goes off, get out of bed, get dressed, lace up and head out the door.
Reward – Feel energized after completing morning exercise. (NB: You might like to set an overarching reward of a massage or a new pair of tights at the end of your 30 x days for extra incentive and motivation)

Question Time.
Are there any new habits you’d like to introduce?
How can you cue these habits up?
What will you do to create a routine?
What are some ways to reward yourself?

The initial discipline is the hardest, but momentum will build, small steps, every day and you will keep moving forward. It won’t be hard forever.

Be kind to yourself.
It can often be a challenging process. Treat yourself like a best friend. Be gentle, accepting, kind and most importantly celebrate your success. If sometimes you do slip, it’s not the end of the world. Just get back on the horse and remember tomorrow is a new day.

Help is here.
Change can be hard but it is possible. By taking control of your habits you’re one step closer to creating the life you want. I can help you break a habit and build new healthy rituals and routines into your every-day. Positive rituals and healthy habits can be the turning point in becoming the well woman you want to be.

“We are what we repeatedly do.” – Aristotle

Time to Prioritise Health over Beauty.

We live in a world that sends us all sorts of messages about the ‘perfect’ body. Truth is, there is no such thing. We are constantly receiving image-related messages, both within the media and our surrounding environments, indicating what society views as ‘beautiful’. It is not surprising then, that instead of embracing and celebrating diversity in all body types, we end up focusing on what can be dangerous and often physically unattainable perfection. Given that most images in everyday media are computer-manipulated to create completely unrealistic bodies, it is no wonder more and more people are turning to cosmetic surgery to get the body the media portrays. And since the images created are artificial in the first place, it follows that no one can attain this body through natural or healthy means.

So What’s Body Image?
Body image refers to how you see yourself, how you feel about the way you look and how you think others perceive you. The reality is that we come in all different shapes and sizes. It is unrealistic to represent only one body type as beautiful. Unfortunately there is a whole lot of shame, guilt and disappointment around our bodies today.

Time to Embrace.
This week I am thrilled to be hosting a cinema screening of one of the most important documentaries of 2016 ‘Embrace.’ The documentary is the brainchild of Body Image Movement founder Taryn Brumfitt. From body loather to body lover, Taryn has set her sights on creating global change in the way people feel about their bodies by sharing not only her journey, but also that of inspiring and motivational people from across the globe. https://fan-force.com/screenings/embrace-roseville-cinemas-nsw/ I am seriously passionate about helping to share this important message and get people questioning and accepting the current norm.

Enough.
We are enough. We are not broken. We do not need to be fixed. We need to stop stigmatizing bodies and calling them too fat, too short, too old, too tall. The truth is we come in a variety of shapes and sizes and our diversity is something to be celebrated.

SO WHAT CAN WE DO?

1. Question Messages in the Media.
We need to look and think critically about the unrealistic ways the media portrays girls and women. We should be questioning and challenging western society’s narrow beauty ideal. So many pictures are photo-shopped to the point where those body shapes are impossible to achieve. It is not real life. We shouldn’t be comparing ourselves to the unrealistic images in the media.

2. Give your Body some Love.
Focus on our positive qualities, skills and talents and what our bodies can do rather than on how we look. Perhaps consider all the different aspects that make up a person; personality, skills and outlook on life! The body is amazing. Appreciating and respecting all the things it can do will help you to feel more positive about it.

3. Think Critically.
Become a critical viewer of social and media messages.  Pay attention to images or attitudes that make you feel bad about yourself or your body. Do you really need that in your life? Try to stick to media that doesn’t make you feel ugly and unworthy.

4. Rock your own Style.
Wear clothes that are comfortable and make you feel good about your body.  Work with your body, not against it. When you feel like your clothing suits you, you’ll feel a lot happier and confident in yourself.

5. Don’t be Negative.
Accept other people’s body sizes and shapes. There is no right or wrong when it comes to body shape or appearance. People are more than numbers on a scale. Every person is a unique individual with admirable talents, skills, and abilities. Healthy bodies come in all shapes and sizes. We should be celebrating our individuality and diversity.

6. Don’t Diet.
Instead of weighing food, obsessing over it, fantasising about it, just eat what makes you feel healthy and gives you plenty of energy to achieve what you want in your life. Try to eat healthy and in moderation. Focus on how different foods make you feel. You’ll start noticing which ones make you feel bloated and lethargic, and which ones make you feel energetic and vibrant. Don’t get caught up in fad diets which inevitably end up backfiring, and result in you putting on more weight than you started with.

All this obsession is not only time consuming, it’s a waste of time. Truth is, healthy bodies come in all shapes and sizes. We need to change the rules and the way we think. It is time to celebrate diversity, pursue vitality and health through mindful eating and enjoyable movement.

If the way you feel about your body is getting you down or if you are caught up in the sea of misinformation and confusion; please contact me for some support options. Together we can get you thriving, flourishing and enjoying life.  http://www.chasingsunrise.com.au/contact/

Managing Life Overload.

Last week I was invited to speak about ‘Life Overload’ and offer some suggestions for people around how they can take charge of their health. So I’d like to share with you these five things you can do to help move you from being over it and overwhelmed to feeling empowered, focused, vibrant, healthy and back in control

1. Decide.

A decision to change is not something you just stumble over, it’s something you have to decide you want and commit to. You don’t have to have hit rock bottom, nor do you have to tolerate a ‘merr’ kind of life. So if you have the innate wisdom of wanting more…Decide you want something better. Decide you are worth it. Decide you want a life.

2. Vision.

Get crystal clear on what you want. Without a vision it’s hard to find the motivation to move forward. It’s hard to get excited, be energetic or even enthusiastic if you don’t know where you are headed. Writing a vision can be hugely powerful. I encourage all of my clients to write a statement of intention that is compelling, inviting and appealing where they imagine living their best life. A vision forces you to cut through the fog and overload to give you clarity and simplify what you are trying to achieve.

3. Boundaries.

With the fast pace, busy, demanding life we all lead between work, families, the house, friends, exercise, contributing to society, who has time for boundaries? Well having boundaries is one of the most important things we can do for ourselves towards achieving health, wellness and ultimately happiness. Establish what boundaries you need to set for yourself, communicate them with the people they affect and then of course enforce them. Practice makes perfect.

4. Success. Know what that means for you.

What is YOUR definition of success? Because it’s the only one that really counts. So many of us walk around with the cookie cutter image of success in our mind and not what really matters most. My personal definition of success is not earning tons of money working 12 hour days; but rather being healthy, energised and present with connected relationships. So getting REAL about what’s important to you and pursuing your very own definition of success is key.

5. Put your wellbeing first.

You need to be well. You must look after your health and vitality to live your best life. So how do we do this without feeling like it’s just another thing to do?

Traditional stress management strategies can focus on optimum nutrition, exercise rituals, yoga and meditation. However in real life, health retreats, green juice cleanses and a raw food diet are just not real or practical for highly stressed people who just have to get on with things. Time consuming, idealistic strategies are not only hard to maintain but they can be difficult to even begin.

Busy, stressed and overwhelmed people need real-life solutions.

If you would like to some real-life, no nonsense, practical solutions that will empower you for positive, lasting change – please get in touch. I’d love to help you take charge of your health.

Contact Me

Shopping for Healthy Food made Easy.

You don’t have to shop at the organic food markets, the health-food store or expensive gourmet delis to eat well. There is plenty of variety and healthy food options at your local supermarket. A healthy diet doesn’t need to be complicated or hard. Good quality fresh food is easy to prepare once you learn how, and I believe, with some preparation and some shopping savvy, you can be on the right track to healthy, nourishing food that can be prepared quickly and easily.

Many of my clients are time-poor and the uninspiring weekly food-shop quite easily falls to the bottom of their to-do list. Food is not thought out, meals are not properly prepared, pantries and fridges are not well stocked and so food choice and meal selections end up being whatever is quick and easy…food on the fly! Good nutrition starts with smart choices at the supermarket. The key to success is a well-stocked kitchen, which allows you to whip up a meal on even the busiest of days.

Here are some of my top tips of how to do a healthy grocery shop and be in and out in 30 minutes.

Make a list.
Prepare your shopping list with items that make up your meal plans and stick to it. There is nothing worse than coming home with a couple of missed items. Keep a list handy to jot down any used products that need replacing during the week.

Don’t shop hungry.
Hitting the supermarket hungry is a catastrophe waiting to happen so eat a meal or grab a healthy snack just before. When you’re hungry, there’s a good chance you’ll buy more food than you need. Don’t be tempted by the treats at the checkout. They’re just extra calories you don’t need.

Stick to the outside.
Shop the perimeter of the grocery store, where fresh foods like fruits, vegetables, dairy, meat, and fish are usually located. Avoid the centre aisles where junk foods lurk. Most people need to eat more fruits and vegetables, so start in the produce section of the store. Load up on fresh produce. Choose a rainbow of colourful fruit and vegetables.

Know when to buy organic.
It’s wise to eat organic where possible but it’s a good idea to get clued on ‘The Dirty Dozen’ and ‘The Clean Fifteen.’ It’s a guide put together by the Environmental Working Group to help consumers know when they should buy organic and when it is unnecessary.

Dirty Dozen – 12 Most Contaminated

The Dirty Dozen 
Apples
Celery
Sweet bell peppers
Peaches
Strawberries
Nectarines
Grapes
Spinach
Lettuce
Cucumbers
Blueberries
Potatoes

The Clean 15 – 15 Least Contaminated
Onions
Sweet Corn
Pineapples
Avocado
Cabbage
Sweet peas
Asparagus
Mangoes
Eggplant
Kiwi
Cantaloupe
Sweet potatoes
Grapefruit
Watermelon
Mushrooms

These lists are based on the amount of pesticide residue remaining on fruit and vegetables after they have been washed.  For foods listed on the ‘Dirty Dozen’ – definitely best to choose organic.

Know how to read food labels.
There’s so much information on food packaging that it can be totally confusing. Knowing how to read and interpret labels is your biggest ally in fighting the marketing food claims. Forget what the cartoon, health food claims or jargon says on the front, there are seriously loopholes everywhere and the consumers best interests are not at heart. When you find a packaged food in the supermarket with a long list of ingredients on the label, just put it back on the shelf and look for a simpler version of the food.

Know what the serving size is and the amount of calories, fat, protein, and carbohydrates per serving. If a bag contains 2 servings and you eat the whole bag, you will need to multiply the amount of fat, protein, and carbohydrate by 2. Knowledge is power.

Look for high-quality meat, seafood, and poultry.
The colour is not the best indicator of freshness, so follow your nose. Meats and seafood should smell fresh and clean.

Don’t forget the calcium.
Dairy products will provide your family with calcium. If you don’t want milk, then look for other calcium-rich foods such as green leafy vegetables or dairy alternatives.

Choose healthier grains.
Bread, rice, and cereals are a staple in most people’s diets. Choose whole grains whenever possible. At least half your grains should be whole grains; that means things like whole wheat bread and pasta, tortillas, oatmeal, popcorn, whole grain cereal and brown rice.

With a little guidance, healthy choices are easy to find in any supermarket. I offer ‘Healthy Food Shopping Tours,’ so if you are confused on what to  buy, how to interpret food labels and what options are best, let me help you identify healthy choices for yourself and your family. Take back control of your health. http://www.chasingsunrise.com.au/contact/

 

 

 

Is Self-Sabotage Hurting Your Health?

Ever heard the expression “you are your own worst enemy”. Of course you have. In fact I’m sure it rings true for most of us. How many times have we acted against our self-interest then asked ourselves why the hell did we do that? Why did we say that to a loved one? Why did we procrastinate on that project? Why did we eat the block of chocolate? Why have we stopped doing that one thing that makes us feel great? WHY, WHY, WHY? When we fall victim to our critical voice, we often engage in self-limiting and acts of self-sabotage that ultimately hurts us in our daily lives.

Here are just a few examples of self-sabotage.

  • Repeating unwanted patterns of behaviour;
  • Procrastinating – being distracted by 101 other things – none of which you actually should be doing right now;
  • Lacking motivation as a deadline draws near;
  • Being an impatient, screaming like a banchi parent;
  • Inability to commit to or hold on to long term relationships;
  • Saying you want something then doing things that ensure it doesn’t happen;
  • Eating/drinking/doing things that compromise your health, wellbeing and effectiveness;
  • Making positive changes in your habits only to slip back into old ways;
  • Failure to complete what you start;
  • Finding the perfect job but missing the deadline for submission of the application;
  • Saving money for a holiday then blowing it all on an indulgent spending spree;
  • Achieving happiness or success but behaving in ways that jeopardise it/damage it and ultimately lead to you losing it;
  • Joining a gym but being too busy to go (then feeling hideously guilty about it)

Any of the above sound like you?

I recently fractured my ankle and can’t exercise or drive for the moment so for someone that craves exercise in the outdoors and their independence and freedom this has been ‘difficult’. So having enjoyed my own little pitty party – a combination of tears, irritability and chocolate – I am quite over myself. It is time to dust myself off and pick myself up. Consider the pitty party OVER.

See, ultimately these thoughts, feelings and actions undermine us, especially when we engage in them repeatedly. Our inner saboteur or ‘mean girl’ is activated when strong emotions are surging. A chaos of feelings rise up internally and destructive emotions dominate. These emotions compel us to repeat self-destructive acts, do something that hurts ourselves, or others if we allow ourselves to be controlled by them.

Once you recognise (or are helped to see) ways in which you are self-sabotaging through negative self-talk based on inappropriate beliefs and negative thoughts, you can actively and deliberately monitor these thoughts and, kindly and gently choose to change this inner dialogue to more positive, supportive self-talk. Slowly but surely a healthier, more supportive mindset leads to a joyful sense of freedom and sustainable positive life changes.

You might find the following techniques helpful as part of a deliberate change process;

Expect that there will be Bumps in the Road.

Change isn’t easy. There will always be tough times. Sometimes it can be helpful to brainstorm what might make things hard for you. By then developing a plan for how you might deal with these situations when they arise can often make you more confident in your ability to keep going when the going gets tough.

Don’t View Mistakes as Failures.

Progress rarely comes as a straight line. Sometimes people think one step back means they’ve gone all the way back to square one which can cause them to give up. Recognising that we are human, that we will mess up, stuff up, fall off the horse…and rather than seeing ourselves as a failure we need to harness our energy and focus to create a plan to get us back on track.

Stay Connected to your WHY.

Having a clear vision for your future is motivating and inspiring. A vision is what drives the decisions and actions that bring fulfilment and joy. Once you come up with a vision for your life I believe you need to read it every day. It reminds you of your greater purpose and there is less chance of you being distracted.

Pay Attention to Your Thoughts and Feelings.

When negative feelings come up, stop and bring yourself back into the present moment. I love the following questions posed by author Byron Katie in ‘Loving What Is’. She suggests you ask yourself;

–          Is it true?

–          Can I absolutely know that it is true?

–          How do I react when I think that thought?

–          Who would I be without that thought?

Get Outside.

Stop, take a break, stretch, step outside into the sunshine and fresh air. It can change your perspective and help inspire new ideas and solutions that you hadn’t previously been able to see.

Share your Struggle.

Sometimes being connected and allowing yourself to be vulnerable and share your story can lead to being inspired and supported by others.

So my advice for today. Concentrate on what you want, and enjoy what you already have. Live in the moment, not in fear of what could happen in the future. Think about what’s going right and what’s working and be sure to acknowledge and be thankful for it. If you think in this way, you will attract more of what is working.

I am offering complimentary 20 minute ‘Discovery Sessions’ for the month of September. So if you are stuck and spinning in circles and would like to work towards your ‘best life’ and break free of self-sabotage please contact me. http://www.chasingsunrise.com.au/contact/

 

Why Diets Don’t Work.

This might seem a pretty harsh statement, but dieting just doesn’t work. In-fact it can do more harm than good. This might be hard to hear, particularly when you might have been hoping for a ‘quick fix,’ desperate to achieve rapid weight loss and fit into those skinny jeans!

There are so many conflicting messages about food; what we should eat, what we shouldn’t and it is easy to feel confused and overwhelmed. We know we need to eat fresh and nutritious ingredients, we know we should eat often, avoid sugar and processed foods and drink plenty of water. But every day there seems to be a new health food, miracle ingredient or superfood breakthrough that makes us wonder if we should give it a try…just in case!

Let’s Take a Look at What’s Out There.

Paleo Diet.

This diet essentially excludes all grains, starchy vegetables and dairy. Its premise is that we should eat like cave men did and not eat any processed food. This high-protein diet will supply you with essential fatty acids, dietary fibre, antioxidants and important vitamins and minerals. However why give up wonderfully nutritious foods such as beans, quinoa, wholegrain bread and yoghurt? It is restrictive and cuts out some major food groups, so it may be difficult to maintain long term for the average person.

Sugar-Free Diet.

This diet involves removing all sugar from the diet including fructose sugar found in fruits, some starchy vegetables and honey. Not only can this diet be hard to maintain, but by removing fruit from the diet altogether reduces our vitamin and mineral intake and can increase the development of constipation. A more balanced approach which is less extreme is where we cut out fruit juices, refined sugars and processed food from our diets. This is a positive step towards good health.

Low-Carb Diet.

In more recent times carbs have got a really bad rap. A low-carb or no-carb diet involves eating high amounts of protein and cutting out carbohydrates. This diet will often result in short term weight loss. However, our bodies need a certain amount of complex carbohydrates to function properly. Diets that are too low in carbohydrates can leave you feeling fatigued and moody. This happens because carbohydrates are the body’s preferred form of fuel needed for immediate energy (particularly for the nervous system). Additionally, carbohydrates stimulate the production of the neurotransmitter serotonin, which helps boost mood. A healthy eating plan includes balanced amounts of protein, fat and carbohydrates in a portion controlled manner to ensure no major food group is eliminated and health is not put at risk.

5:2 Diet.

This involves eating whatever you choose, followed by two days of fasting (reducing your kilojoule intake dramatically to 2090KJ for women and 2500 for men) Intermittent fasting can be quite a natural way to eat for some people, however this way of eating teaches us nothing about how to eat a healthy, balanced diet, not to mention fasting for two out of seven days in the week!

Shake Diet.

This diet involves replacing one or more meals with a low-calorie, high protein shake. Although this diet will result in short-term weight loss, it is not sustainable and in the long-term can quickly result in regaining lost weight once normal eating resumes.

Alkaline Diet.

This involves eating a lot of alkaline-promoting foods such as fruit, vegetables, soy beans and lentils, and avoiding acid-causing food. Acidity has been attributed to the development of some chronic diseases. Acidic foods include dairy, eggs, meat, grains and some fruit and vegetables. The issue with this diet is that it excludes major food groups and restricts a lot of protein rich foods that help us stay fuller for longer and balances our blood sugar levels.

Calorie Counting.

This diet is dramatically reducing calorie intake. Whilst I’m all for cutting out empty calories from high sugar and processed food, it’s important to keep in mind that our body needs a certain number of calories each day just to maintain normal metabolic functioning. Every system in our body require calories to work properly. If you drastically cut calories (as people often do when they diet) your body thinks it’s starving and slows your metabolism because it’s trying to conserve energy. Then, as you return to your old eating habits which you inevitably do because eating like a bird is not sustainable, the weight can quickly pile back on.

Why Dieting Fails.

There are so many fad diets out there that report amazing results, but these claims are usually quite misleading. The main problem with diets is that many simply don’t work long-term. People on fad diets often find that they achieve some immediate weight loss but can’t stick with the diet for a long period of time. This is likely due to the fact that many diets aren’t realistic, are too restrictive, too costly, too complicated, or too inconvenient to maintain. Whilst there is no one type of diet that suits everyone, the best diet is the one you are not on.

We need to reconsider the way we think about food. Rather than thinking about temporarily going on some hot new diet to shed excess weight or achieve some other aspect of wellness, we should be thinking about making achievable, realistic changes that we can sustain for a lifetime.

Help is here!

So the first step towards permanent healthy weight, somewhat ironically, is to lose the diet and the diet mindset. Instead, think about a healthy eating plan that you could live with and enjoy for life.

If you would like some help creating an eating plan that works for you and is both sustainable and enjoyable please reach out. I would love to help work towards a healthier you. http://www.chasingsunrise.com.au/contact/