Stepping Into 2015 – Strongly!

Most of the emails over the last day have been about setting New Year’s Resolutions, or not.  Inspiring quotes to start your year strong. How to detox efficiently in 3 days.  Stop smoking easily. And the list continues.

Did you know that the most common New Year’s Resolutions are to get healthier, quit smoking/drinking/overeating and to lose weight.  All of these relate to looking after our bodies, to creating a cleaner, healthier and stronger you.

Did you know that most New Year’s Resolutions are broken within days if not weeks?

Interesting thoughts to contemplate aren’t they?

This year, my New Year’s Resolution is not about me.  It’s about helping others achieve what they desire.  Go figure, 2014 was a changing year for me, so now the focus is upon others and not me anymore.  How exhilarating, how inspiring, how wonderful to know that this is my focus for the next 52 weeks!!

My resolution is actually part of my lifestyle. It is a part of my daily routines that have been established over the last year, so I know that they will be fulfilled as they are not a distant goal, but something that I aspire to include in my daily life, so it becomes a lifestyle, and not a goal.

How do I do this? I would lie to you if I said that this was easy to achieve, if it happened overnight.  As I mentioned, it’s been developing over the last year and it will continue to develop.  Some of the first steps I have undertaken to ensure this is happening within my lifestyle are:

  • at the end of every day, writing out 10 things I’m grateful for, in my Gratitude diary. This includes my learning experiences!
  • on waking every day, I run through my morning six – my dream, how it will feel when it’s achieved, who I’m going to help along the way, what I’m doing when it’s achieved, the one fun thing I’m going to do when I achieve it, and the one thing I’m going to do today that will take me one step closer to that dream
  • on waking I also consider the short term goals that I’m aiming for along the way to achieving my dream above
  • I look for butterflies every day – it was part of my E-squared experiment and it’s stayed with me. This allows me to know that I can manifest the changes in my life that I desire

These steps, undertaken daily, have become my lifestyle. These steps assist me in achieving my goals, lifestyle and resolutions.

Focus New Years Resolutions

Focus On Each Step

How Exciting – What a 2014!

I was  very excited to read this summary of my blog posts – especially to read the number of times it was viewed. I’d like to thank all my visitors for taking the time out of their day to read my thoughts and ideas – I’m truly feeling very humbled at this moment!

To all my likers and commenters, thank  you too, every day you give me the inspiration to continue writing and I love that.

Happy New Year – may 2015 bring us all more lovely blogs and interesting thoughts to read and pass onto our friends.

Here’s an excerpt:

A San Francisco cable car holds 60 people. This blog was viewed about 2,500 times in 2014. If it were a cable car, it would take about 42 trips to carry that many people.

Click here to see the complete report.

Clean Out The Old, Brush In The New!

As I sit here on the afternoon of New Years Eve, I’m reflecting on the year that was 2014.  I’ve just finished a big clean out of the clinic area, and have created a new energy for the new year!  I’m very excited about it all, as I now look out my window, instead of having my back to it – I’ll get to enjoy the views of nature so much more in 2015.

In order to celebrate the new energies that the clinic is creating for 2015, I’ve also decided to burn a cleansing set of oils to remove any old stagnant energy and to create new space for the uplifting energy that this clinic is creating!

The recipe of the essential oils that have been burning, while I’ve been cleaning, clearing and dusting are:

Sage

Salvia officinalis

Sage was used because of it’s ability to clear catarrh, or mucous. This leads me to believe that it will clear the stuck or gunky energy from within the clinical space.  Sage is used traditionally for inflammations, especially of the throat. A good place to clear stuck energy from, as it allows us to speak freely. Something that is required when you’re in the clinic.

Sandalwood

Santalum album

Sandalwood was used as it keeps your individual space strong, so once it is clear from the Sage, the Sandalwood will allow that space to stay open and free of negative energies, allowing more free flowing positive energy within the clinic.  It also allows for those within this space to operate efficiently and with joy of life. This is something I often see emerging within my clients in the clinic.

Frankincense

Boswellia carterii

Frankincense was used to protect the open and free space that has been created, allowing those within it to be free from worry, overwhelm and anything else that may be draining of your own energy.  I enjoy seeing clients be free from their worries, with increased energy emerging from within them once they begin their Life Journey in the clinic.  Frankincense provides this protection to be free.

I feel that these oils are beneficial for myself as well as the clinic.  We have both been on a journey this year, with highs and lows, and learnings from all of these experiences.  This year the focus has been soundly on change, and with change comes challenges, but also growth.  This growth is important for both the clinic and myself as we cannot stagnate in the world we’re in, our Life’s Journey is too short to sit and wait for things to happen.

I want to thank all my clients for taking the step to begin their Life Journey in good health, to my students for allowing me to learn and grow alongside them, and to the Universe for putting trials in my path to test my strength of conviction for my Life Journey too.

Have a very Happy and Healthy New Year, may your year bring you all you have dreamt of, and more, and remember to visit the clinic to begin, or continue, your Life Journey in 2015.

According to numerology, the keywords for this year include “good health”, “progress”, “privilege”, “karma”, “success”, “profit” and “competence”. Your personal keywords will vary from this, but this is what we can expect from 2015 in general.

Diabetes

Everyday, Be Gentle

Menopause and Weight Gain

Often in society, as menopausal women, you are told that the weight gain that occurs is something you will need to learn to live with.

I Totally Disagree!

I struggled with weight gain after my 35th birthday, every year a couple of kilos (or 4 – 7 pounds) will silently creep onto my small frame.  This weight gain usually came after a holiday, or after the holiday season, or both!!  

By the time I was in my mid-40s I was being told that it was normal to gain weight, that it was due to the hormonal change, that it would be more difficult to shift than ever before.  Does that sound familiar to you?

Now in my late 40s, I have lost this weight easily and it has been maintained for nearly a year.  This is a successful outcome and makes me believe that:

weight gain in your 40s is not to be accepted!!

On the side of science, there is some evidence to support the idea that weight gain occurs after 40.  About 68% of women aged 40 – 59 are overweight or obese (1). Some researches do suggest that hormones are to blame for this rise in obesity.

Another study (2) looked at hormonal changes in menopausal women, and found that hormonal changes in women alter the way the body distributes fat in the body, making it more likely to accumulate in the abdomen as visceral fat (the fat that sits around your vital organs).

What is concerning about this idea is that a recent study (3) has now suggested that visceral fat is linked to bone and muscle loss.  Another cause for concern is that often women with a healthy weight have hidden visceral fat stores that they are unaware of.

The question that is now coming to your mind is:

What Do I Do To Battle The Middle-Aged Spread?

Obviously the most important thing to do is to begin to lose weight and in the process lose the visceral fat and build muscle!

Here are 3 simple steps to combat this outcome:

Step 1: Age strong, exercise intensely

Resistance training at a high intensity helps to stimulate muscle growth, which in turn increases the metabolism and burns fat.

People who are physically inactive can lose as much as 3 – 5% of their muscle mass each decade after the age of 30

Physcially active women entering menopause are leaner than sedentary women and have a decreased risk of developing metabolic disease. (4)

Post-menopausal women who exercise daily maintain their weight.

Sedentary post-menopausal women have been found to have increased body fat, especially around the middle. (5)

Loss of muscle is a common result of the aging process with women losing about 1% of their lean body mass per year after age 40 if they aren’t physically active.

Step 2: Age lean, eat protein-rich diet

Eating a well-balanced diet with the right amounts of high-quality protein (such as whey protein in Isagenix Isalean) can stimulate muscle growth and boost the metabolism.

A diet lacking in essential nutrients and high in refined carbohydrates and empty calories (that glass of wine in the evening to unwind) will accelerate the aging process including age-related weight gain.

Step 3: Age energetic, sleep well

Up o 61% of post-menopausal women may have issues with falling asleep or getting enough quality sleep most nights. Obviously this can be aligned to menopausal symptoms, including hot flushes.  Loss of sleep has been associated with increased levels of hunger and decreased levels of satiety, leading to overeating and consequently, weight gain.

To improve your sleep quality, avoid caffeinatted drinks before bedtime, follow a regular sleep routine, exercise during the day and turn off all electrical equipment 1/2 an hour before you retire.

Bonus Step 4: Contact me now to take your health into your own hands and make 40 and above feel like 30 all over again!!

Just Shift It!

Weight Loss, Menopause

References:

1. Odgen, CL, Carroll MD, Curtin LR, et al. Prevalence of overwieght and obesity in the United States, 1999-2004. JAMA 2006:295(13): 1549-1555

2. Davis, SR, Castelo-Branco C, Chedraui, et al. Understanding weight gain and menopause. Climadteric 2012;15(5):419-29

3. Zhang P, Peterson M, Su GL, Wang, SC. Visceral adiposity is negatively associated with bone denisty and muscle attenuation. Am J Clin Nutr doi:10.3945/ajcn.113.081778

4. Sternfeld B, Dugan S. Physcial activity and health during the menopausal transition. Obset Gynecol Clin North Am. 2011:38(3):537-566

5. Sternfeld, B, Wang H, Quesenberry CP Jr, et al. Physical activity and changes in weight and waist circumference in midlife women: findings from the Study of Women’s Health Across the Nation. Am J Epidemiol. 2004:160(9):912-922

Secret Snacking Habits Of Thin People

“It’s Christmas Time, Mistletoe & Wine”

Oh yes, and party time and snacking time!!

 

If you’re like the average Christmas party goer, then any thoughts of being good at this time of the year generally go out the window.  The array of snacks and drinks on offer are all tempting and the encouragement of “go on, it’s only once a year” reduces your resolve very quickly.  Peer pressure to conform is very difficult to resist!  Have you ever heard of the saying,

“it’s my party and I’ll eat if I want to”? 

So, that is a little bit of a changed saying, but, according to a very recent study on snacking behaviours, you are more likely to snack when it is a special occassion, or there is an opportunity put in front of you (think platters of food!).  And, let’s face it, Christmas is generally considered a special occassion, as are all the office parties, the family get togethers, the friend catchups!

 

The question then remains, how do you avoid these tempting snacks, or the drinks that are on offer, and remain true to your plan of healthy eating?

 

My plan

  • Avoid Hunger

One way to be free from the temptation of the food platter is to go to the party with a full stomach.  This can be achieved by having a snack before you arrive, consisting of high protein and fibre and lower in calories. This will create the sensation of fullness so that you can still have one or two tempting treats, but you won’t be searching for something to overcome that inevitable hunger attack when you first arrive after being at work all day.

 

  • Avoid Stress

Stress can lead to emotional and compulsive eating.  Christmas creates a lot of stress for many people and for a variety of reasons.  Remember this when you are heading into the Christmas season.  Some ways you can avoid stress are to incorporate meditation into your daily routine, complete a gratitude diary every evening before bed and to utilise adaptogenic herbs that can allow you to manage your stress better.  Personally, I use herbs such as ashwagandha, eleuthero, and shizandra daily to mitigate my stress levels.

 

  • Have a Plan

Drinking alcohol, or even sweet cocktails, seems to be on the increase around the party season.  These are the hidden and empty calories that will ensure you become a statistic and increase your weight by 5kg (about 10lb) over the holiday season.  Plan to swap or replace these drinks with a healthy option.  If you don’t want to appear to be ‘the only one not drinking’, plan to have a spritzer (half wine, half soda water) and ensure you alternate this with a glass of water.  This plan will take you far into the holiday season without adding the weight to your body.  Other options available today include low (or no) alcohol drinks.  I especially love using bottle sparkling water, I always feel I’m having a special drink, add a slice of lemon or lime and some ice and an umbrella and I’m in party land!

 

  • Use Balanced Snacks

Make sure you carry balanced snacks with you during the holiday season. By balanced snacks, I’m talking about snacks that contain carbohydrates, protein, fats and fibre.  Small snacks such as these will give you that full feeling and that extra energy you need to get through the hustle and bustle of food preparation, present buying and present wrapping, all while finishing up your work deadlines in time for the summer break!

  • Be Gentle On You

Remember, it’s alright if you splurge once in a while.  Remember to have a plan to get back onto the road of healthy eating and living the very next day. Don’t allow a night of indulgence ruin your plans by the allure of, well, I’ve done it now, might as well really ruin it!!  Pick yourself back up the next day and get right back into your healthy eating plans, look forward and not behind you, it’s difficult to keep moving forward when you’re constantly looking over your shoulder.

  • Begin Today

Avoid the temptation to start your New Year’s resolution to commit to a healthy lifestyle in 2015. Begin today!  Use your healthy lifestyle plans to begin your Life Journey today, every step forward is a step further ahead. By waiting until January 1,  you’ve wasted over 2 weeks of your precious life!!

To get started on your healthy Life Journey, using healthy balanced snacks and meals, contact me now!

Dieting and snacking

Snacking, courtesy of Isagenix

 

Does Sugar Age You?

According to this great article from Isagenix, reproduced here, it DOES!  I’ve been using these products for over a year now and am always pleasantly surprised when people mention there has been a change to my skin and my appearance (obviously for the better!!).  I believe this is a benefit of not ageing as quickly as I was with my seemingly ‘healthy’ diet.

 

Enjoy this wonderful article.

 

Almost half of all Americans have blood sugar concentrations that are considered too high, with those over 60 being especially at risk (1). Uncontrolled, it could mean a higher risk of metabolic syndrome and eventual chronic disease.

The reason is that too much sugar in the blood causes damage to various body systems. Especially concerning, high blood sugar stimulates production of compounds called advanced glycation end products (AGE). Because AGEs are reactive, they can directly damage important cells and tissues in the body and have long been associated with accelerated aging.

AGEs are formed inside and outside of the body causing cells to become stiff, less pliable, and subject to damage. They can affect multiple tissues and organs and have been closely linked to reduced cardiovascular and brain function.

To avoid the damaging effects of high blood glucose and generation of AGEs, it’s essential to both maintain a healthy body weight and to avoid excessive intake of sugar-rich foods. One way of controlling blood sugar concentrations for weight management and healthy aging is to choose foods with a low glycemic index (GI) value (2-4). This value gives the consumer a “snap-shot” of the type and amount of carbohydrates in food and how that food can affect blood sugar levels.

The glycemic index is a scale from 0 to 100, with 100 being the equivalent amount of pure glucose. A food with a low GI score will have a less severe impact on a person’s blood sugar levels. Many factors can influence GI including the quantity of fat and protein of the food, which can slow digestion of sugars. Low-glycemic foods include beans, complex carbs like oats, most vegetables, and some fruits. White bread, on the other hand, is considered high-glycemic.

A system that can help support blood sugar management is the Isagenix 30-day Cleansing and Fat Burning System™. As shown in independent clinical studies at two separate universities, subjects on the program were able to better control their blood sugar in comparison to traditional dieters.

In 2012, the University of Illinois at Chicago evaluated the effects of the Isagenix system compared to a “heart-healthy” dietary plan in obese women. Researchers found that the subjects on the Isagenix system had significantly better blood glucose control—a particularly striking finding considering that the subjects had normal blood glucose levels at the beginning of the study (4). Additionally, the results suggested their bodies were better using insulin to manage the sugar received in their diets.

The Isagenix system employs IsaLean® Shakes and Bars that are formulated to be low-glycemic. These have balanced combination of dairy proteins including whey protein, healthy fats, low-glycemic carbohydrates including fructose (fruit sugar), and finally, a good source of fiber. Isagenix tests to ensure that these meal replacement products are indeed low-glycemic by partnering with academic testing institutions nationwide.

To find out more about this wonderful system of ageing gracefully, contact me directly!

References

  1. Brown AF, Mangione CM, Sarkisian CA, et al. California Healthcare Foundation/American Geriatrics Society Panel on Improving Care for Elders with Diabetes. Guidelines for improving the care of the older person with diabetes mellitus. J Am Geriatr Soc, 2003;(Suppl Guidelines):S265-S280.
  2. Juanola-Falgarona M et al. Effect of the glycemic index of the diet on weight loss, modulation of satiety, inflammation, and other metabolic risk factors: a randomized controlled trial. Am J Clin Nutr 100:27-35, 2014.
  3. Kahlhofer J et al. Carbohydrate intake and glycemic index affect substrate oxidation during a controlled weight cycle in healthy men. Eur J Clin Nutr 68:1060-6, 2014.
  4. Lagerpusch M et al. Carbohydrate quality and quantity affect glucose and lipid metabolism during weight regain in healthy men. J Nutr 143:1593-601.

 

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Remedies for Gout

It feels a while since I’ve written about any homeopathic remedies. I always try to take my inspiration for writing from everyday life. So here is a remedy that I have found a little more about, due to a client presenting with typical Gout symptoms!

 

Guaiacum

Guaiacum officinale

Gum guaiacum

 

The common name for this plant is Lignum vitae, or Tree of Life.  It has an interesting use as a herbal in the past, as it was used to cure syphilis.  The history of this is from the 1500’s in both Germany and the Carribean.  The treatment regime involved fasting, sweating and drinking decoctions of the tree.  It eventually fell into disuse as the claim for curing syphilis appeared to be a hoax.

 

However, homeopathically, and herbally, it is seen as a very useful remedy in the treatment of gout.  This is because it’s herbal use is as an anti-inflammatory, thus reducing joint pain and swelling.  Very useful in gout!

 

It is mainly known as a remedy to treat arthritic and rheumatic diathesis, that is, an inclination to those types of symptoms.  These being swelling, pain in the small joints.

 

An interesting symptom I noted was the profuse sweating that would also be occurring for the client, and that this sweat would be particularly strong odoured (called foul in the books!), usually much worse at night in bed.  The body can smell unclean, even after bathing.  Add to this picture a mental forgetfulness and a desire to blame and critcise others and everything.

 

Overall you see a picture of a foul smelling, grizzly, sour person, suffering with a gout ridden toe!

 

 

 

 

Stress Secrets

Stress Less

Love Life More

 

Quite often I take the time to create a blend for the clinic, usually focusing on what I am looking for most within my day too.  Usually the blending process is done intuitively.  Today was no different.  I went to my ‘toolbox’ of essential oils and randomly chose three oils

 

Today’s Blend

Lime

Patchouli

Melissa

These three are burning gently now as I write this blog, the aroma is very relaxing and I understand that the effects of these will be to uplift my heart and joy of life, along with easing me through the changes I’m making to my work and personal life, knowing that my strength is contained within me!

Lime:

  • eases stress
  • uplifting
  • help to ease you through changes
  • keeps you alert
  • nutures the solar plexus chakra

 

Patchouli:

  • creates unity, focusing  your heart and head together
  • to aid you in rising above your self imposed barriers
  • to aid you in sticking to your plan
  • grounding, yet linked to your spirituality, the unity of both
  • aids you in realising that your strength is always within you
  • nutures the sacral chakra

 

Melissa:

  • unconditional love, love of life, joy of life
  • aids you in following  your dreams with passion
  • lets you live  your life from your heart, encompassing all that you are passionate about
  • gives joy and happiness in large quanitites
  • nutures the solar and heart chakras

 

Enjoy today’s blend and live life to it’s fullest, with joy, happiness & passion, striving for your dreams that are attainable by following your heart and using the strength within you.

 

Aromatherapy Blend Stress Less

Stress Less, Live Life More

Want a Digestive?

Question:  How do you support your body when it’s been struggling to digest food?

Answer: a cup of peppermint tea. The essential oils aid digestion and are a calmative too!

Enjoy a soothing cuppa today

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