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Are you an ‘All or Nothing’ person?

Are you an 'All or Nothing' Person?

The problem with ‘All or Nothing’ thinking is that either you’re all – or you’re nothing. There is no in-between. This approach to life can really stifle our happiness and fulfilment and tends to explode into self -criticism and feelings of hopelessness.

Letting go of extremes can really improve your health and wellness.

I get it. It can be challenging to always eat well, diligently exercise, rest enough…add this to the every-day responsibilities of working, managing a home, giving to relationships, contributing to society and being a decent human…it can be overwhelming and exhausting.

‘All or Nothing’ people swing between both ends of the extremes:

  • They do restrictive diets to punish themselves after indulging on a holiday.
  • They swear off all alcohol for ‘Feb Fast’ or ‘Ocsober’ only to participate in huge drinking sessions for the remainder of the year.
  • After having a row of chocolate they think, “Oh well I’ve blown it”, and so decide to eat the entire block.
  • They sign up for 30 days of yoga in a row to make up for 3 months of complete inactivity.
  • They do a green juice cleanse for a week after a weekend of indulgence and binging.

If we embraced moderation a little more in our lives we wouldn’t feel the need to turn to extreme weight loss challenges, diets and ‘detoxes’ to make up for our lifestyle.

So you miss a workout one morning because you have to be at work early or you have a row of chocolate after dinner. The thing is, missing a workout or having a piece of cake or chocolate doesn’t mean you’ve blown your whole regime. Being affected by life’s little bumps doesn’t mean you’re weak. It means you’re human.

So many clients I see are stuck in this ‘All or Nothing’ cycle. This idea that if something is not done perfectly then the pursuit is useless.

Maybe you or someone you know is like this…Before they (re)start their new diet the pantry gets cleaned out, they eat a few last-hurrah meals, drink a few last–hurrah wines. A new exercise regime may start with the same sort of enthusiasm, new active-wear and renewed promises to self of daily workouts. But if you are pressuring yourself to be perfect, it won’t be long until you decide you’re weak or that your life/family/job/whatever is conspiring to keep you out of shape. And then, you give up. You quit!

Whilst these intentions are great and we need to be scheduling time for intentional exercise and paying attention to the quality and quantity of food we eat, this ‘All or Nothing’ approach sets the bar so high that it can never be reached and in doing so, we set ourselves up to fail. Cue feelings of guilt, shame, inadequacy, restriction and feelings of hopelessness!

We need to be a little bit flexible, especially at the beginning of a lifestyle change. Yes, it’s important to make a plan and do your best to stick with it. But if you do stumble, dust yourself off. Life happens…carry on. A slip up does not need to be the undoing of our health. It is just a tiny part of the big picture.

It really is about time we start being a little kinder to ourselves for the sake of our health. Time we embraced a little more moderation instead of guiltily swinging between ‘All or Nothing’ extremes. I provide guidance towards health and lifestyle solutions for busy women. If you would like some support towards making some tweaks toward a sustainable and balanced wellness plan then contact me. I would love to help you find what feels right for you.

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Hyperstriving. It’s a Thing!

Hyperstriving. It's a thing!

I feel compelled to share…this concept of hyperstriving. I first met Talya Rabinovitz, a Psychologist and founder of ‘The Healthy Mind Project’ at a Wellness event late last year. Talya talked about this thing called ‘hyperstriving’ and my ears pricked up and there I was nodding along to everything she was saying… I am without doubt a recovering hyperstriver.

Talya explained that ‘hyperstriving’ (which she notes is not a clinical term or concept and could be called something else by other clinicians) is a relentless desire to achieve. It is when people align their sense of identity with achievement; that their value in this world is connected to what they do and how others see them. This concept of feeling good enough when they achieve. These people have very high expectations of themselves, they push and push and push themselves to achieve and yet when they do achieve, that feeling of elation never arrives, more this feeling and compulsion to keep striving, to keep hustling and to keep going. This thinking that maybe when I achieve this next big thing…then I’ll feel fulfilled. Except that feeling of being good enough and content enough and happy enough never arrives. Do, do, do. More, more, more!

See there is no happiness or contentment in hyperstriving. There is a real problem when our sense of worth is tied up in what we do and how others see us.

Whilst there is no valid and reliable checklist to diagnose a hyperstriver; I can say with a fair amount of certainty that so many of the women I know and the clients I see are in fact themselves ‘hyperstrivers.’ These women are smart, strong, driven, capable and switched on. These same women are wearing more hats, juggling more projects, working longer hours and taking on more responsibility than ever before. Meanwhile many of us continue to also fulfil traditional roles as home makers, nurturers, carers and partners. Add all of this to an endless list of ‘stuff’ we should be doing like exercising, eating well, having quality time with friends and family, improving ourselves and contributing to our community…There is no wonder we are overwhelmed and exhausted!

Could you be a hyperstriver? Do any of the following sound like you?

  • Lost your passion and purpose.
  • Burning out.
  • Relationships are suffering.
  • Always rushing.
  • Lack of satisfaction despite all the hard work.
  • Low energy.
  • Career flourishing, health diminishing.
  • Poor food habits.
  • Competing priorities.
  • Snappy and frustrated.
  • Rarely feel like you are on top of things.
  • Strung out and exhausted.
  • Daily battle to keep up.
  • Using coffee to warm up and alcohol to cool down.
  • No time to exercise.
  • Endless ‘To Do’ lists.
  • Values are no longer aligned with the life you’re living.
  • Always feeling like there is more to do.
  • Know you need to make changes but don’t know where to start.

I get you. I’ve been there. I also know with the benefit of hindsight that there is no joy or authentic, meaningful success to be found in always striving towards achieving the next big thing. Regardless of what we do or what we have, we are all precious and important. We are enough. There is real beauty, joy and happiness to be found in the ‘being’ and just letting go.

I help busy women like you achieve happier, healthier and more balanced lifestyles. With guidance, I will help you simplify and structure your ‘busy life’. We will work together to create a life that reflects what is really important to you. A life that aligns with what matters most to you. Together we will dig yourself out of the clutter. With my support, I will help you create healthy behaviours in the realms of nutrition, exercise, lifestyle, organisation and stress management. You will emerge feeling energised, inspired and empowered. You will have more time, have greater balance and feel like you are more aligned with your true self. For more information, contact me here.

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Are You A Busy Martyr?

Are you a busy Martyr?

Are you too busy taking care of everyone else to focus on you?

We all want to feel well. We want to feel energetic, glowing, joyful and alive. However with modern demands and conflicting priorities life can be a bit chaotic. We seem to be pushing, striving, hustling and rushing. So healthy and well isn’t always easy to achieve, especially when we are so busy looking after everybody else. Looking after ourselves is often the last thing we focus on.

Busy is not an excuse.

So a very common excuse people make for not taking care of themselves is that they are too busy taking care of everybody else. They justify neglecting themselves in exchange for caring for others. Now this may sound noble, it may even appear selfless and giving; BUT it really is a means of self-sabotage.

You can’t pour from an empty cup.

If you are used to putting others first it’s hard to prioritise yourself, and not feel guilty about it. Consider an aeroplane when we are told to put on our own oxygen masks first before attending to others. The idea clashes with our instinct right? What does it really mean? Simply put: If you don’t put your mask on first, you won’t be there for all those other people when they need you. You will be unconscious.

The same applies to us. Our natural tendency is to do for others, because we are caring, loving, nurturing, responsible, supportive and competent people. However, just like the oxygen mask, we need to take care of ourselves so we can effectively take care of the people we love. I say it all the time to my clients; “You can’t pour from an empty cup.” If we are overweight, stressed out and unwell due to putting ourselves at the bottom of the ‘To-Do’ list, you can’t be your best for the important people in your life. Kind of counterintuitive right?

You can manage ‘Busy.’

So if you find yourself frazzled, worn out, irritable, habitually complaining and ‘over it,’ it’s probably time to make some changes. See the thing is, it is absolutely possible to live a life you love; to live a life that is interesting, stimulating and fulfilling but that is not panicked, rushed and chaotic. Managing ‘busy’ and looking after your health is a deliberate choice. An intentional mindset. A discipline within everyone’s reach.

As a health and wellness coach I see the crazy, messy, demanding, no down-time, don’t let anyone see what this is really like truth. I also see people searching for something different. Searching for something they believe is unattainable. Lives that they can enjoy, space to breathe, time to live and not just exist.

If you would like some guidance and support to find workable solutions that fit into your busy lives…solutions that done with consistency will ensure your life becomes full of real living and great health then contact me.

Life can be so much more than just keeping your head above water.

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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/

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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

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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/

 

 

 

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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/

 

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Meal Planning- why it should be at the top of your ‘To-Do’ list

Are you…too busy, too tired and too stressed to have time to prepare proper meals? I work with lots of busy women just like you.

Meal planning is one of those areas that can really cause stress if it’s not under control.  We all know what it is like to walk into the house after work or after collecting children from school activities and not having a clue about what we are going to make for dinner. Hurry, hurry, rush, rush, scramble, scramble – we end up grabbing something quick and easy that is not necessarily that good for us. Meal planning is one of the easiest things you can do to make your life healthier and better in general, but is one of the first things we neglect when life gets busy.

The good news is that it just takes a little bit of planning ahead of time to get this area of your life under control. Not only will your reduce stress, but you will save money, and make smarter food choices! Planning meals helps you manage your time better and it can turn a hectic week into one that is much less stressful. It can also help you improve your own personal health and the health of your family.

Follow these quick steps to get your meal planning under control:

Make a list of meals.

Get a piece of paper out and make a list of your family’s favourite meals. You’ll be much more likely to succeed at meal planning if everyone likes what’s put on the table or in their lunchbox. I like to look on line or in my recipe books for inspiration and aim to try one new recipe each week (of course some weeks are more successful than others.) This adds to the repertoire and keeps meal times interesting.

Design a menu for the week.

You can make your menus a week at a time, two weeks at a time, or a month at a time…whatever works best for you. I work a week in advance. Grab a blank sheet of paper and choose meals from your lists for each day of the week (breakfasts, lunches, and dinners). Keep in mind if you have certain days of the week that are busier than others…plan easier meals for those days.  Place your menus in a prominent place such as on the fridge so you can see it easily each day.

Make a shopping list.

Do this and you’ll never have to walk the supermarket aisles in a fog again! Take a look at the meals you have on your menus, check out the recipes, then make your grocery list based on what ingredients you need to buy. Don’t forget to check in with what you already have. It’s amazing how many ingredients we already have sitting in our pantry and fridge. If we can incorporate these in our meal plan and only shop for the extra ingredients you need you will save yourself some cash – bonus!

Hit the shops.  

Once you have your list in hand, go shopping! Try and shop mainly in the outside aisles as this is where all the fresh, unprocessed food is stocked. Stick to your list and don’t deviate. Come home, put your groceries away and pat yourself on the back. You are well prepared for the coming week.

Prepare meals.

By setting aside a small amount of time to prepare food for the coming week you are off to a good start. For me, a bit of time out on a Sunday helps set me up for the week ahead. You could cut up a whole lot of raw vegetables like celery, capsicum and carrot for healthy accessible snacks. You might like to prepare a batch of soup and possibly even a casserole. You could get the kids involved in making some homemade muffins or a loaf. Many things will keep in the fridge for at least a week, especially when packed in the appropriate containers.

I know this seems simplistic, but it really doesn’t need to be hard. Follow these easy steps, and you will be well on your way to being organised in this area of your life!

Let’s recap:

–          Meal planning is one of the best ways to make smarter food choices.

–          Preparing meals ahead of time saves time, money, headaches, calories.

–          Pick a few recipes and go grocery shopping with a list.

–          Keep healthy snacks on hand for when you aren’t able to eat a meal.

–          Have some meals pre-prepared in the fridge or freezer for those weeks when life gets in the way.

So could you benefit from an injection of order into your crazy, busy life? I can help you with a healthy pantry overhaul, help you with meal plans, food preparation and recipe suggestions. I can even take you on a shopping tour and teach you how to interpret food labels and make smarter food choices for you and your family. If this is something you would like to know more about, don’t hesitate to contact me. Together, we can get you back on track.

http://www.chasingsunrise.com.au/contact/

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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/

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Breathing to Reduce Stress

Ever felt tense, anxious, frazzled or overwhelmed? Never underestimate the power of a slow, deep breath. Deep breathing is when we breathe in air slowly through our nose, fully filling our lungs, then exhale slowly through our mouths. It is a great way to reduce tension and relieve stress. It can help us feel calm and focussed. It can be life-changing!

What’s Happening to Me.

Nervous, overwhelmed, panicked? We’ve all been there…sweaty palms, tight chest, pounding heart and shallow breathing. It’s awful. Our stress and anxiety nervous system is called the ‘Sympathetic Nervous System’ and it is activated by shallow breathing. When we take small, sharp breaths our body thinks we are in a state of alarm. The result is an elevation in heart rate, our blood pressure increases, it triggers the release of nasty stress hormones including cortisol and adrenalin which all combine to make us feel anxious and uptight.

Fortunately there is a way to switch off the ‘fight or flight’ mechanism in our body. We have the power to deliberately change our own breathing. Studies show that slow, controlled breathing can help us manage stress. Our ‘De-stress’ nervous system, the ‘Parasympathetic Nervous System’, is effectively able to be activated by deep breathing, triggering a relaxation response and as a result we feel calmer, less anxious and more focussed.

Deep breathing is one of the best ways to lower stress in the body. When we breathe deeply, it sends a message to our brain to calm down. The brain then sends this message to our body. The things that happen when we feel stressed like an increased heart rate, fast shallow breathing, a tight chest and high blood pressure all decrease as we breathe deeply to relax.

When.

Breathing exercises are an ideal way to relieve stress. They can be done anywhere at any time like on the bus on the way to work, before picking children up from school, when stuck in traffic or before a work presentation. The fact that it is simple, free, accessible and can be performed by just about anyone, anywhere is a total bonus!

How.

Here is how basic deep, controlled breathing works:

  1. Sit, stand or lie in a comfortable position.
  2. Slowly inhale through your nose for four seconds, fully filling your lungs.
  3. Pause or hold the breath for two seconds.
  4. Release the breath slowly, counting to six as you exhale from your mouth.
  5. Repeat the sequence several times. That’s it!

Learning deep breathing is one of the kindest things we can do for ourselves. It can also have a profound effect on our health and the way we manage stress. So next time you are feeling anxious, stressed, fatigued or just need a little more focus give it a try.

Need Support?

If you are feeling overburdened, overwhelmed and overloaded with life and the desire to change is lurking… don’t hesitate to contact me for some simple, effective stress management techniques that will help bring some more calm, focus and fulfilment to your daily life.

http://www.chasingsunrise.com.au/contact/

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