Do you ever get the feeling like you’re constantly putting out fires? Like life is one massive struggle to stay afloat?
Do you come home from work feeling tired and stressed and without the energy to do anything other than collapse in front of the TV?
Do you always feel like you’re just not quite as happy as you think you could be/should be?
That’s life, my friend. Or at least it’s life as many of us have come to know it. In fact, though, there’s no reason that this should necessarily be the case.
The problem is that we’re always chasing after the gold at the end of the rainbow and in doing so, we never stop to smell the roses.
Sorry to mix metaphors there but I feel it paints an accurate picture of the situation. We’re never happy because we’re always striving for what’s next. We’re always stressed about what’s coming up and we never appreciate what we have until we lose it.
We think that the only way to change this is to change our lives. To work harder and longer.
But it’s not. The way we change this is from the inside out. We need to change the way we think about our situation and we need to change the way we approach life’s problems and the way we enjoy the moment.
And that means taking control of our minds. Once you can do that, you can take back control and you can feel confident, relaxed and happy in the exact same circumstances.
Once you can do that, you can start creating the space to actually plot a course and to start changing life for the better. You can stop treading water and start swimming.
All very abstract, yes. So far it sounds like a platitude from a bumper sticker.
But stick with me, because this is where the science comes in. And it might just change the way you think about your life, your brain and the interplay between the two.
It’s Your Perception That Matters
Think about it this way: it’s not the situation that matters; it’s your perception of the situation that matters. And I mean this in the most literal and realistic of senses.
Think about it this way: you can be surrounded by fire and be completely calm and happy, or you can be relaxing at home and be completely stressed.
In the first case scenario, you’re surrounded by fire but you believe that you’re invincible. As far as you’re concerned, nothing can hurt you and you have nothing to fear. As a result, you remain calm and your heart rate doesn’t even rise (well, other than from the effects of the heat!).
In the second scenario, you’re sitting at home, comfortable and with a warm cup of tea.
You’re surrounded by family who love you and you have the TV on showing your favorite TV program. But all you can think about is the work you must do tomorrow, your money problems and the fact that you’re not as well off or as successful as you’d like to be.
As a result, your body and brain interpret the signals as a sign that you are in danger. Your brain produces more norepinephrine, more cortisol, more dopamine and more adrenaline. As a result, the person who is surrounded by flames but composed is happier and calmer than the person who is sitting at home but stressing out.
Now of course I’m not saying that you should be like the positive person surrounded by fire… That’s dangerous! But you also really shouldn’t be like the stressed person who should be relaxed. And here’s the thing: many of us are the stressed person!
THEREFORE, it’s so important to start taking control of your mind. It’s what will impact your peace, your calm, your focus and all the other things that contribute to you being happy and successful.
Changing your environment and circumstances is often incredibly difficult – nigh impossible even – but you can change your mind today. And that can bring incredible benefits.
Yours in Wellness
When it comes to dinner, you aren’t just feeding yourself, but your family as well. If you are trying to lose weight, this can be difficult because you don’t want to make two separate meals. Luckily, there are some healthy and delicious dinners that your family will love, but that also burn more fat and help you to stay on track.
Salmon, Veggies, and Nuts
Salmon is one of the best types of protein you can eat. It is easy to cook, low in fat and calories, and delicious for everyone in the family. It will be light enough for you and help to burn fat, but your family will enjoy the delicious maple flavor. You can use maple syrup and vinegar plus a little dijon mustard to make a marinade for the salmon that really brings out its flavors. Combine this salmon with your choice of veggies, whether you go with green beans and mushrooms, broccoli and cauliflower medley, or a side salad. Top the salad with some chopped walnuts and almonds for crunch and added nutrients.
White Bean Chili
The reason this is a good dinner is because your family gets to enjoy chili with their own side, like their favorite type of rolls, while you get something hearty and nutritious. The white bean chili doesn’t use any meat in it unless you want to add some turkey or chicken, which makes it on the lighter side. It contains beans, lentils, and spices that burn more fat, like the white beans, quinoa, and some turmeric and ginger in there. You can add in any other spices or veggies that you want. Serve it alone or with a side salad.
Turkey Burgers 🦃
If you are looking for a high-protein dinner that is going to fill you up, but also make your family happy, try making some turkey burgers. Ground turkey when using the right seasonings, doesn’t take that different from beef. Your spouse and kids probably won’t even miss the beef! However, if you want lighter burgers but keep some of that beef flavor in, try doing half turkey and half beef. Combine it together and place them on a skillet or grill them up. Skip the cheese and mayonnaise, and instead use mustard which burns fat, along with plenty of vegetables and lettuce on the burger. Serve it with any healthy side dish your family will enjoy.
Yours in Wellness
With healthy meal planning, you will probably want to put some of the prepared ingredients and dishes in the refrigerator and freezer. My thoughts are Cook once and Eat twice.. It also helps to save some leftovers to be used for future meals, especially when you don’t want to do any additional cooking.
In both cases, you will need to know how long leftovers stay fresh so you can ensure your family is safe when eating these prepared dishes.
Tips For Storing Foods
Before you do anything, it is important that you know some of the rules of storing foods and prepared meals. First of all, you should store meat in containers or freezer bags, not the original package they come in. This ensures they are air tight and will help to avoid freezer burn. Also remember that foods you prepare has to be cooled off before it is stored. Never try to store leftovers or freeze a meal that is still warm. Also, you need to label everything with the date it goes in and the used by date so that you know when it needs to be discarded.
Leftovers in the Fridge
For the most part, food that has already been prepared and is being stored in the refrigerator as leftovers, needs to be consumed before 4 days are up. This is when it is stored in a container with a lid or an airtight freezer bag. Never store leftovers with no lid, such as food just sitting on a plate without being covered up. It isn’t going to stay fresh and could even make someone ill from contamination.
Food You Shouldn’t Freeze
While you can freeze salad, it doesn’t freeze well. It gets freezer burn easily, and it won’t taste very good when it is removed. This is particularly true for greens and prepared salads. Try to keep these in the refrigerator only, for up to 3 days. With other salads, such as chicken salad and tuna salad, these also do not freeze well. They can stay in the refrigerator for up to 5 days, as long as it is 40 degrees Fahrenheit or below.
Fridge and Freezer Times
Now for the times for various other foods in the refrigerator or freezer. In general, leftovers in the refrigerator, including prepared dishes, should not be eaten after 4 days. However, cooked meat in the freezer can last between 3 and 6 months, as long as it is kept in a good storage container. Freezing times for fresh meat and seafood depends on what it is. Bacon and sausage can be frozen for around 2 months, while poultry can stay fresh for up to a year. Luncheon meat should not be frozen for longer than 1-2 months.
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Yours in Wellness
Unless you have been living under a rock, you have undoubtedly seen or heard many people saying they are reducing their gluten or giving it up altogether. In some cases, people actually have allergies or a condition called Celiac disease, which is causing gluten to make them ill. Others simply have a sensitivity or intolerance to gluten. The latter is more common, so that is what we are going to talk about.
What is Gluten?
Gluten is a type of protein that is found in a variety of different grains. Many people think about wheat as being gluten, but it can also be found in rye, oats, and barley. The gluten protein is made up of other proteins, including glutenin and gliadin. These are often more closely linked to have negative reactions in the form of a gluten allergy or Celiac disease, which is an autoimmune condition of the small intestine. The symptoms are slightly different when comparing an intolerance or sensitivity to gluten as opposed to actually being allergic to it.
Common Symptoms of Gluten Intolerance
When you have an intolerance to gluten, your symptoms can range from mild discomfort and abdominal pain, to some of the more common signs of being allergic to gluten. First of all, you might find that you have abdominal discomfort or indigestion when you consume foods with a lot of wheat or rye. There are actually many regular food items that contain wheat or other grains, that you would otherwise think are harmless. You may eat a simple sandwich with wheat bread and suddenly find that your stomach is hurting and you might even have diarrhea or nausea. Some other common symptoms include headaches, skin changes, and allergy symptoms like coughing, sneezing, and runny nose.
If you are found to have a gluten sensitivity, you don’t have to completely give up all gluten, but you do need to decrease it as much as possible. The more foods you eat with gluten, the worse you are going to end up feeling. They might not cause serious illness like if you had Celia disease, but gluten can definitely make you feel ill. If you want those stomach aches and migraines to go away, stay away from foods with wheat, rye, or barley. This includes most breads, grains, pasta, and a wide range of packaged and processed foods. You should try to stick to a diet consisting primarily of fruits, vegetables, and lean protein like meat.
A Cleanse is a great way to detox the body of toxins and then start eliminating foods that may be causing symptoms of gluten intolerance.. Get your Free copy now
Yours in Wellness
Body fat is an organ like your heart or liver but instead of being in one place it is located not only under the skin but inside your body around your intestines and behind your kidneys.
The fat inside your abdomen evolved to you from starvation and infection, by storing fat cells and interacting with your immune system
We all have Body Fat and it has an important role in the body…
When we eat more calories than you burn, the extra calories are stored as fat resulting in weight gain…Everyone has Body Fat!!
When you gain weight by eating more and exercising less it is from the stored fat which is the real problem in the obesity and overweight epidemic…
Body fat can release a number of hormones and other factors that promote chronic disease commonly associated with obesity eg High blood pressure, Type 2 Diabetes and asthma
Body fat cells have other functions beyond storage including heat storage and hormone secretion which can stimulate inflammation…
The lower body fat in the hips and thighs in women is formed under the influence of the female hormone oestrogen. It increases during pregnancy in order to store fat for breast-feeding and its immune effects are the opposite to the abdominal fat..
The fat under the skin ( Cellulite) especially in the lower body appears as dimples or I call pitting like an orange skin.. This is where the collagen strands that support the fat tissue get broken down and the fat sort of surrounds it leading to the dimpling or commonly called Cellulite !!!
Want to know more and the effects of toxin build up in the body join me for my
FREE Online webinar 7pm(NZ Time) Tuesday 28th August
Reference… Dr David Heber Professor of Medicine and Public Health at UCLA
• 95% of your serotonin is manufactured in your gut, and
• 80% of your immune system is located in your gut?
If you are finding that despite eating cleanly, you are still experiencing allergies, intolerances, or an inability to lose weight, here are four simple actions you can take to improve your health.
1. A key component to weight loss and digestion are enzymes. You have natural digestive enzymes to break down the food you eat. Stomach acid allows your body to secrete bile and supports your own digestive enzymes. But if your stomach acid level is low, digestion will slow down, which can contribute to allergies and an inability to lose weight.
2. I cannot urge you enough to add a good quality probiotic ( Contact me for recommendations) and cultured foods to your regime if you are not experiencing weight loss. I recommend that people with IBS, autoimmune, and other digestive disorders take at least 25-50 billion CFU per day.
3. Research shows that proper food combining can help you lose weight, improve digestion and increase energy. Luckily, there are very simple rules to follow when it comes to eating the right combination of foods for optimal digestion and nutrient assimilation.
• EAT FRUIT ALONE: Fruit digests itself, passing through the digestive system within 20 minutes. By eating fruit on its own, you avoid fermentation occurring in your gut. Fermentation can lead to gas, rob you of energy, and slow down your digestion.
• EAT STARCHES WITH VEGETABLES: Starches require different digestive enzymes than proteins to break them down, and when the two are eaten together the enzymes tend to neutralize each other. So grains and starchy vegetables such as baked potatoes, sweet potatoes, or sweet corn should be eaten alone or with other vegetables. Feel free to add a healthy fat.
• PROTEIN AND VEGETABLES: Unlike starches, proteins require an acidic environment for ideal digestion, so it is best to eat protein with vegetables and a healthy fat. When you add a starch, you force your body’s natural enzymes to compete to digest your food.
4. If you find that you still are having digestive issues, then drink some lemon water elixir 20 minutes before meals (in addition to your morning serving). The raw apple cider vinegar encourages digestion and the growth of beneficial bacteria and supports healthy bile flow.
Yours in Wellness
Food is referred to as being the best mood elevator. Food is one single thing, which each and every human loves, their cravings may differ but they do love it regardless of anything. When you feel totally insane in the morning just from getting up what helps you to bring back your sanity? Yes, it’s the divine Coffee.
When you feel down after having a bad day what helps you to feel revitalized? Chocolate ice-cream 🍫🍨will definitely do the trick. So food has the capability to uplift your mood and soul. Some of the foods that can help with boosting your mood are discussed below.
If you feel extremely tired all the time despite of getting enough sleep, the reason might be the lack of iron in your diet. To get rid of this nutritional deficiency and get back to fresh and lively life, you can add animal protein such as meat,🥩 lean beef, lamb, turkey, fish,🐟 shrimps or other seafood to your diet. When you skip animal protein, add some food high in vitamin C such as tomatoes, melon, berries,🍓 and green leafy vegetables🥗 to your diet to get enough iron. As, getting enough iron will help you get back on your feet with an elevated mood.
If you’re feeling stressed out, the one food that can help to boost your mood without you getting the extra-pounds is a healthy nutritious smoothie. So shake it up and leave the stress zone. You can add your favorite fruits, some nutritious superfoods and give it a twist with a punch of some nuts,🌰 then blend it till its smooth and drink up to let it soothe away all your stress.
If you feel cranky or irritable because you couldn’t get enough sleep due to insomnia, caffeine might be the reason for this lack of sleep. Try to cut it out of your life by taking decaffeinated coffee and drinks. It will help you to sleep well and put you back to your refreshed normal mood.
When you feel depressed, eating more fish🐟 might help you to get rid of it. As the fish contains omega-3 fatty acids which have been proven to alleviate the symptoms of depression through many researches. Eating fish twice a week can help to such the depression out of your life. So load up your plate with some fish and get rid of that soul-eating depression.
If you want to get a good night’s sleep, alcohol is a very bad idea for that. You can have a cup of chamomile tea ☕that calms your nerves or you could add some honey to a cup of warm milk to give you a soothing effect.
These foods can help solve different issues related to your mood and boost it for you to spend a happy-go-lucky life.
Why it is important to eat foods that have serotonin?
Serotonin is a compound present in the platelets which acts as a neurotransmitter. Commonly referred to as the “happiness compound”; serotonin helps to keep you in positive mood. The outburst of depression these days is interlinked to the low levels of serotonin. Anti-depressants are prescribed by the doctors to treat its low level but these have side effects such as low libido and decreased level of energy. So, if you are looking for an alternative to treat your depression, look no further, this e-book will give you a list of foods that you can add to your diet in order to raise the level of your serotonin naturally to get back into your positive attitude. The nutrients found in these foods alter the chemical activity of the brain and help to maintain mental health. Vitamin B, complex carbohydrates, and omega-3 fats are the group of food that helps to reduce the symptoms of depression by increasing the amount of circulating neurotransmitters (Serotonin) in the brain. The list of foods containing these nutrients is as follows.
By incorporating this list of foods in your daily intake of food can help you to leave your depression behind and start..😁😁
Love & wellness
Smoothie bowls are a great way to get more nutrients into your diet and have a pretty, filling breakfast you can be proud of. These smoothie bowls allow you to have this fruit and vegetable bowl in the morning without adding too much to your carbs for the day.
Use Almond Milk
The first option you have for your low-carb smoothie bowl is to replace the regular milk with almond milk. One cup of low-fat milk has about 12 grams of carbohydrates, while a cup of unsweetened almond milk has 0 net carbs. Just make sure you choose the unsweetened variety, as there will be some carbs in the sweetened version. You can also try using a little bit of unsweetened coconut milk if you prefer the taste of that to
Skip the Yogurt
Another ingredient that smoothie bowls typically have that will be a little too high in carbs is the yogurt. Yogurt is not always added to smoothie bowls, but it frequently is to make it nice and creamy, and also to thicken it up a little. If you see yogurt in a recipe and just want to replace it, you can try a low-sugar yogurt, like the Triple Zero yogurts from Oikos. These do have some carbs, but at 6-8 net carbs each, they are considerably lower than your traditional yogurt.
Add Low-Carb Protein Powder
One of the reasons you have ingredients in a smoothie bowl that are not low carb-friendly, like bananas and yogurt, is because you are trying to thicken it up. The smoothie bowl needs to be thicker so that you can pour it in a bowl and eat it with a spoon, as opposed to a thinner smoothie you eat with a straw. To accomplish the thickness without the banana, which is about 25 net carbs each, you can try some low-carb protein powder instead. There are unflavored and flavored varieties, giving you a lot of different options.( Contact me for details)
Go Heavy on the Veggies
While there are many delicious fruits that taste wonderful in smoothies and smoothie bowls, many of them are too high in carbs to make this a worthwhile breakfast for you.
The best low-carb fruits to use are berries, like strawberries and raspberries. Most other
fruits you should skip. However, you can turn it into a greens smoothie with veggies that are low in carb like avocado, kale, and spinach.
3 of these steps will sabotage your sucess! and then there is 1 Stage that will set you on the right track from the get go..
I should know….
I had to find these steps out the hard way,,, Let me help you skip the frustratiion I went through and instead learn how to set yourself up for sucess.
Ok back to Sabotaging!
You see when I struggled to get into a size 16 pair of jeans, I thought I had to starve myself. eat food like a rabbit or hit the gym 7 Days a week…
Can you relate to this??
I learnt how to set myself up properly, found a coach ( Everyone needs a coach if they want to win) to support and guide me to get the results I was looking for…
Now 4 Dress sizes smaller and fitter and healthier in my 60’s than I was in my 40’s and feel amazing !!
So are you ready for the 4 Steps????
Great you are still with me….
# 1 DECISION
Yes, I know you have heard this before… Trust me the mind is so powerful with aiding in your success.
See it…. Believe it…and Achieve it!!
Positive Mindset with a vision of the Result you will achieve
Block out all the negatives comments and jabs WINNERS FOCUSED ON THE RESULT
# 2 CLEAR GOAL
What is the Result you want!
Why do you want this result now!
When are you going to achieve this result!
Write it all down Pin it up where you can see it all the time
What does your result look like!! Get a picture of your inspirational body or dress/suit that you want to be wearing.
Visualise how you will feel and how you will look
# 3 PREPARATION
Are you ready to change your unhealthy habits?
Pantry and fridge Clean out is so important
Remove all temptations that could send you off track
A Body Detox for 3 days is a great way to kick start your mind and body
#4 MEAL PLANNING THIS IS THE KEY!!!
This is the key to your success. If you fail to plan you plan to fail!!!
Olan your weeks healthy menu
Plan your weeks healthy snacks
Purchase all your ingredients for the week
Have a preparation day I cook once and eat twice (Freeze one meal)
If you follow these 4 important steps, then you will stop sabotaging your self and start getting results… I believe you can do this!!!
I hope this has been of value for you and would love your comments or feedback. Reach out to me if you need extra support and accountability…
Here is a link to get you Free Healthy Weight Tool Box to get you started on your journey..
Yours in health and wellness
Love Aileen xx
For a well-balanced diet, you need to have plenty of fruits and veggies in addition to your lean protein and whole grains. Luckily, they are not only low in fat and nutritious, but many of them actually help to burn more fat.
High Fiber Fruits
There are many fruits that are nutritious and good for, which most of them containing vitamins and minerals that will be good overall. However, not all fruits are equal in terms of how well they burn fat and help you lose weight. When you want to burn more fat with your fruit, look for ones that have a lot of fiber, as this is going to help fill you up, improve your digestion, plus burn more of your body fat. To start with, have more apples. These are low in sugar, high in flavor and high in fiber.
You can also have your fill of berries, which are loaded with antioxidants and burn fat as well. These also happen to be low-carb approved, so if you are on a low carb diet, you can still enjoy them. Go for strawberries and blueberries first, then raspberries and other types. Avocadoes often get confused with being a vegetable, but they are actually fruit. They also boost your metabolism and are a good healthy fat to enjoy. Finally, add grapefruit to the list, which helps you to burn fat and has loads of vitamin C.
Nutrient Dense Vegetables
Now for the best fat burning vegetables. You definitely want to add as many veggies to your diet as you can, opting for frozen or fresh whenever possible. Try to avoid canned vegetables as they typically have a lot of sodium that you don’t want or need.
The vegetables with the best fat burning abilities are those that contain the most nutrients. To start with, try adding more chili peppers and bell peppers to your diet. They have a high amount of fiber and plenty of vitamin C and vitamin A. Broccoli is also high in fiber and contains the same nutrients.
Kale is one of the best leafy greens to add to your diet, helping to burn fat and providing you with calcium, protein, and fiber. Don’t forget about lentils, which are going to help improve your digestion and improve weight loss at the same time. Luckily, all of these veggies are delicious and easy to add to your meals.
13 Years ago I was struggling with my body image. I tried every diet that came on the market and allowed the numbers on the scales to determin who I was and how I felt…
I loathed dress shopping.. The image in the fitting room mirrors depressed me.
I am a vegetarian and 3 years ago I comitted to myself to go on a food discovery journey.
Understanding What and Why Food reacted with my body and how I could control my hormonal imbalances, thyroid issues, continual stomach bloat and lack of energy..
Instead of focusing on my weight I focused on relaxation and my health.
Now I treat my body with kindness and I give myself permission to enjoy a healthy lifestyle that has me more balanced happier and 4 dress sizes smaller.
If you are experiencing similar struggles, feel lost and exhausted then you are not alone…
I’m here to support you Lets do this together….
Women, there are those times when you just don’t understand where your mood is coming from, and it changes without warning. This is a common experience for many women. Fortunately, there are foods that can effectively improve your mood.
By simply eating the right food, you can experience a great difference in your energy and mood. A diet packed with highly nutritious food can drastically reduce the symptoms of hormonal imbalance such as depression, mood swings, acne, and weight gain
Are you familiar with the blue-green algae found in ponds and lakes? Well, it is known as Spirulina and it contains high amounts of magnesium, calcium, and potassium. It is rich in hormone-balancing nutrients, which can help reduce mood problems, cramps, inflammation, and breast tenderness. Therefore, it can reduce the risk of blood sugar problems by resolving the root cause of hormonal imbalance.
• Cod Liver Oil
Cod liver oil is a historically popular remedy for its nutritional content. Fortunately, the contemporary variety is much tastier than its predecessors. Cod liver oil is rich in essential concentrated hormone-balancing nutrients such as Vitamin A and omega 3s that help address mood problems, inflammation, and fluid balance. Furthermore, regular consumption of fermented cod liver oil can also improve potency.
Vitex is also called Chaste Tree Berry, which is a powerful medicinal herb. This is especially ideal for women’s health because it helps produce high progesterone levels. Vitex can help relieve PMS symptoms such as depressed mood, irritability, headache, skin disorder, fatigue, bloating, breast fullness or sleeplessness. Vitex tincture gives you the best results and can be added to herbal teas.
• Bee Pollen
In traditional Chinese medicine, bee pollen is specifically used to increase energy, reduce cravings, improve digestion, and build iron. Bee pollen is considered a complete food and is a great source of proteins and other important nutrients such as folic acid and vitamin B. These nutrients are effective in balancing hormones, improving your mood, and stabilizing weight.
Avocados are great sources of the good fats that are essential for hormone synthesis. The nutrients from avocados help your skin release and circulate the hormones necessary to stay healthy. It is recommended to eat a half an avocado per day to get a beneficial amount of fiber, monounsaturated fatty acids, vitamins C and E, potassium and lutein.
Salmon is good for your brain and heart health. It also balances your hormones because it contains omega-3 fatty acids, which serve as a major building block for hormone synthesis. Its anti-inflammatory properties can help fight skin irritations, including eczema and acne.