29 April 2013
Healthy living for me is "smiling everyday, surrounding myself with people that are positive, loving, kind & nuturing" to have "laughter, love, friendships, family" being "kind to myself & giving back to the community, nuturing my body & mind with healthy food choices, meditation for the mind & movement of the body - walking, swimming, weights, stretching, sex"
What is healthy living to you? Being able to get up each day and survive? Do you look after yourself properly? Go one step at a time and see how things go? That surely isn't a fun way to live. What do you wish you could have, what in others do you admire?
Are you on autopilot? Do you just get up and go to work and wonder why you are left wanting so much more? You need to be challenging yourself, making some bucket list ideas of how you can become the person you want to be. You are in total control, throw out the rule book and start living. When was the last time you:
* laughed so hard you couldn't stop
* Mixed up your weekly routine, trying new places
* Had a check up with your doctor
* Shared some quality time with your family aside from routine taskts
* planned a day out
* Drove a different way to work or walked or caught a different train/bus
* Volunteered either for a charity or just giving someone else your time
* Took yourself out for a pamper session (after the check up?)
* Told those around you how much you love them?
* Spent time in your environment making it relaxed and less cluttered
* Watched an arthouse movie, tried a vegetarian dish, practiced yoga near the beach, watched the sunset, sunrise?
* Had an alcohol free week
Break out of some habits and mix things up....LIVE today, be healthy in your surroundings, your life, your friends, your emotions. Be complete within yourself. Things will be easier, stress less......
21 April 2013
After my post on Facebook the other day mentioning "Anything skim has more sugar in it" or along those lines, I decided to write up my opinion/rant about skim/low-fat/low-sugar dairy products.
Right..... think about a calf drinking it's mothers milk... how natural is that, does a cow continue to drink milk after a certain age? No. Makes me wonder why we do? Just because we have always done so is not an answer. Don't get started on the "but we neeeeeed calcium" bandwagon just yet. Why are we the only mammals that do this, continue to drink dairy (not breast milk) when we start eating solids. That is a whole other blog.
My main reason is not to bag all dairy. The reason for my little rant on Facebook is, we need to be more accountable for what food we shove in our mouths on a daily basis (if we can really call some of the products food?). Am I the only one that has noticed the supermarkets are getting bigger and filling up with more processed foods? The fresh food section of the supermarket has stayed relatively the same size, but from deli/dairy fridge section up to the household items has increased drastically. When did we start needing all this crap? It is all marketing. To make money and to feed our habits, we think we need these items to make us satisfy cravings or to makes us lose weight, grow a third nipple.. whatever we have been conditioned into thinking we NEED all these items. Newsflash, we don't. I mean a whole aisle for soft drink and chips..... then chocolates, lollies.... no wonder our kids are obese, they see it and think it is normal (and because some, not ALL parents put these processed foods into the weekly trolley, and not always just as a treat)! Type II diabetes is a lifestyle disease!
Look at the food you eat daily, what process has it gone through to get onto your plate? Do you know or even care where it has come from? Milk has gone through a huge process to get to your door, mass produced for supply and demand with a longer use by date (hmm).... The process heats and strips the good content from majority of the milk, what is left behind? What is added to make it taste ok and last longer? Unless you can get your hands on a cow/goat/sheep for raw milk and to make other dairy products, the stuff you are drinking is purely low quality version of the original. Would be like having watered down wine, why bother?
I believe there are better ways to get your protein and calcium than skim milk, low-fat, low-sugar dairy products. If you can tolerate full cream dairy products, enjoy and mix up the variety of full fat foods into your healthy nutrition (hard cheeses, goats cheese, Greek yoghurt's etc). For those who cannot, you need to really ask the question "what am I eating/drinking' and do you NEED it?
I have done the skim thing, skim yoghurt's, light cheese and low-fat, shape, skim milks thinking I was giving myself the necessary calcium and consuming less fat. Surely that is good for me right? WRONG I was giving my body overly processed foods that has had all the goodness stripped out of it and sugar added (carbohydrates & sodium in fact). Yes there is still a little calcium content in milk but in all honesty you can get calcium sources from other food products and you don't need as much as you are lead to believe. Just because you ingest calcium doesn't mean your body is storing it ALL.
Skim doesn't necessarily make you slim. Having a skim latte twice a day and a skim yoghurt for a snack is still having calories and lots of sugar. Add up how much milk you drink a week and work that out into sugar (then work out that every 5g is 1 teaspoon) then let me know how many teaspoons of sugar you have consumed this week and wonder why you are tired, feel lethargic, cannot loose weight etc, not to mention other low fat, low sugar products you consume. We need to get out of that skim, low-fat mentality, it is all just marketing to make money, they do not care about your health, they care about their revenue! True.
If we all ate healthy fresh foods, exercised and reduced/eliminated junk foods, over-eating and binge eating we wouldn't need the "eat/drink skim to be slim" mentality, because we would be healthier, your body would be functioning well and dropped the body fat you have been carrying around due to insulin promoting foods you digest (breathes in and out).
Choose fat over sugar. Our bodies know how to process fat as an energy source, eating healthy fats ensures the body's metabolism is firing and functioning on all cylinders. I don't have "cravings" or "high or low energy levels". Sugar does the complete opposite. Think about our primal ancestors, they ate fat and used as energy, think that same mentality. We do not need the amount of carbs (bread, pasta, rice) that is recommended, I say reduce your complex carbohydrates and include more fats into your daily nutrition and see how you feel.... see if you get those sugar cravings or energy slumps. Seriously try it. DO NOT BE AFRAID OF FAT.. GOOD FATS... I am not NO carb... I love my sweet potato, brown rice and the odd rye bread from time to time....
If you eat nutrient dense foods that include: complex carbohydrates, healthy fats and proteins, you will eat less, you won't get food cravings, or be hungry. Your body will function better, you will reduce body fat and have more energy. Why would we fight that. Just think if we ate this way 90% of the time ...... that still allows you your red wine or your dessert when eating out... your body will thank you for it.
Quick comparison of two different nutrition plans:
Breakfast - two boiled eggs, avocado & blueberries, long black coffee
Lunch - chicken breast marinated in garlic/herbs, mixed green salad with tomato, cucumber, capsicum, olive oil/lemon juice & sweet potato
Dinner - Kangaroo steak with broccoli, snow peas on sweet potato mash
Snacks - greek yoghurt, 10-20 almonds, apple/berries, protein shake before bed
Total Sugar 30g
Total Fat 49g
Total Carbs 78g
Breakfast - cereal with skim milk, banana
Lunch - ham and salad sandwich, with butter
Dinner - chicken pesto pasta
Snacks - apple, skim latte x 2, cadbury chocolate bar
Eater One used to be be me about 8 years ago (add lots of beer to that mix also). Eater Two is how I like to eat now. When I went dairy and wheat free for 28 days, it was hard, trying to work out what to "replace" my meals with. Trying to eat out was hard, plus my body went through a kind of detox phase where it was switching fuel tanks from the usual high carb intake to a higher fat intake. When that switch happens, amazing things happen, you feel more energised, do not have cravings, sleep better, find that you eat better, have more energy to train and aren't moody or lethargic. I highly recommend everyone to TRY it. Then see how you feel about skim dairy and also processed foods in general.
Relying on skim dairy products to get calcium shouldn't be done. There are many other sources of calcium in many other foods, variety is key. I am not saying give up dairy, research what you are putting in your body, choose full fat versions over skim/low-fat if you can tolerate it and do not be afraid of fat (olive oil, avocado, coconut oils, nuts, meats (kangaroo is my fav) - NO polyunsaturated fat or vegetable oils)!
Check out this list. Research yourself what other foods you like are high in calcium.
I love full cream dairy products from time to time, cannot tolerate too much milk in any form, love hard cheese (Parmesan) and have so many different ways to use Greek yoghurt and include them in my nutrition regularly. My rant is purely about understanding WHY skim products are not the best for you and how we need to get out of the MENTALITY we have about these foods, think about how many of our population are obese, how many children are obese.... Work out how much sugar you have in a week - include ALL processed foods as they have sugar in them (cereals, breads, pasta, sauces), not to mention take-away meals, soft drinks, sports drinks...
Our bodies need healthy high quality fuel to function, if we give it top grade fuel we will also help reduce diseases (type II diabetes, heart disease, obesity etc). Learn about other products, find out how much you are ingesting, if you are lactose intolerant (probably for a very good reason) do not drink SOY! The nut milks are probably a good vice for you if you NEED that milk substitute... find raw milk and high quality products and see how your body goes.
Your BODY requires different nutrition than your MIND does. Remember this. You are conditioned and eating is a habit. You are what you eat. Change your mind, change your body & how it functions (oh and how it looks of course).
Have a little squizz.......
17 April 2013
Writing goals can seem like a tedious task & you are probably wondering why bother as they normally don't happen or change....
Goals don't have to be set in stone, your goals are simply things you want to achieve within a certain timeframe. If the timeframe changes so be it.
When writing your goals/list/things-to-do keep in mind the SMART method - are your goals:
Specific - significant for you now, simple
Measurable - motivational, manageable
Attainable - appropriate, achievable, adjustable, aspirational
Relevant - timely result-based, resourced, realistic
Timely - time specific, trackable
Use a calendar, whiteboard, vision board & honestly work out what you can achieve if you set out steps to guide you, little milestones if you like to tick off.
Whether you’ve always dreamed of running a marathon, long to start your own business or aspire to see your name in lights, we all have ambitions and goals in life. However, often we don’t feel good enough, lucky enough or talented enough to get what we want, so too often our dreams go unrealised. To make sure your aspirations don’t remain a distant dream, check out these 10 steps for achieving your goals.
step 1: Prioritise
Most of us have hundreds of things on our wishlist of things we want to do, from losing our muffin top to buying our dream home. However, if you want to effectively tackle an important goal, it is important not to overload yourself and to go after one ambition at a time, starting with the goal most important to your overall happiness. Also, while it is good to aim high, it is also important to choose a goal that is attainable and which fits with your talents, lifestyle and who you are as a person – don’t go after a goal just because it is something you feel youshould do.
step 2: Get specific
We often make broad declarations about what we want out of life, such as “I wish I was fitter”, “I’d love to have more money” or “I want to make a difference to the world”. However, these vague, intangible goals are hardly ever accomplished as, in order to achieve your goals, you need to be specific about what exactly it is you want; how do you want to make more money? What could you do to make a difference? Set specific and measurable goals such as “I want to start exercising three times a week” or “I want to become the manager of my company” so that you have something to aim for and can measure your progress.
step 3: Research your goal
In order to get where you want in life, you need to understand exactly how you can get there, and the best way to do this is to ask those who know. Whatever your ambition, there is bound to be someone out there who has already achieved it, and their advice and experience could prove invaluable. Browse the internet, take a course, read books on the subject and get in contact with people who have achieved your goal. By getting a clear of understanding of how others have achieved the same ambition, you will be well equipped to follow in their footsteps.
step 4: Break it down
When you first look at your goal it may seem slightly overwhelming. How on earth are you ever going to score your dream job/run a marathon/write that novel? However, by breaking your overall ambition down into ‘mini goals’ (such as completing a 5K race or writing 200 words a day) you will not only make your goal seem more achievable but you will give yourself specific things to aim for along the way. Write down your plan of action – what you want to achieve and how you can get there, step by step. Then tick off each ‘mini goal’ as you achieve it to give yourself a visual representation of your progress.
Step 5: Take action
Often the reason we don’t achieve our goals is because we keep putting them off until a “better time” in the future. However, this better time may never come, and in actual fact the best time to start chasing your dreams is right now. Ask yourself what you can do this week to make your dream happen. What can you do right now? Also, evaluate what it is that is stopping you from going after your goal (such as lack of time or financial restraints) and see how you can work around these things. Don’t leave your goal as a distant dream; take action and start pursuing it right now.
Step 6: Believe in yourself
It may sound cheesy, but to achieve your goals in life you have to get in the right frame of mind, and that means believing you can do it. Confidence in yourself and your abilities can get your far, and setting out with a positive mind set is important. However, while many of us start out brimming with confidence, setbacks and perceived failures can soon diminish this, so it is important to take measures to stay motivated. Reward yourself and take pride in every little achievement, and remember that everyone who has achieved anything difficult has had little setbacks from time to time, so don’t let this take away from your successes.
step 7: Share your dream
To help boost your motivation and stay on track towards your goal, it can help to share your ambitions and tell people about your goal. The more people you tell the more committed to the goal you will be, and the more people you will have to help you. Not only can friends and family offer you support when you need it, but they may be able to keep their eyes and ears open for opportunities and people who can help you to achieve your goal. Also, if you know someone else who is striving for the same goal, sharing your experiences and offering each other support is an even better way to boost your motivation.
step 8: Clear your schedule
It can be easy to get so caught up in day-to-day life that there’s no time to strive for anything out of the ordinary. However, if you want something enough, it is important to make time for it. We often spend far too much time on things that aren’t that important to us or that don’t really need doing, but by cutting back on these times you will give yourself more time to go after your goal. Write down all the things currently clogging up your schedule and then identify those things you can cut back on. You can also maximize your time by getting up earlier or using your lunch hours more effectively.
step 9: Be flexible
Sometimes, no matter how much background research you do, how many hours you put in and how meticulously you plot your route to success, things just don’t quite go to plan. However, the key to achieving your goals is to be flexible and ready to come up with a plan B (or C or D) when this happens. Rather than focusing fixatedly on minor setbacks in your plan, try to formulate several backup plans to help you bounce back from any setback and stay on track towards your ultimate goal.
step 10: Remind yourself why you want it
While rewarding your progress and striving towards mini goals is a great way to stay motivated towards your overall dream, if you still find yourself feeling disillusioned from time to time it is important to remind yourself why you want to achieve this goal. Picture yourself having achieved this goal already and consider what it means to you. What will you gain from achieving this goal? How will it make you feel? If you do find along the way that you have forgotten why you want your goal at all, then perhaps this is a good time to reassess your goals and strive for a new ambition.
15 April 2013
The one thing I do know I will require on that day is a fitter, healthier version of myself. At the moment most of my clothes are tight on me. I have dropped the ball lately with my headspace, training and my nutrition. No excuses, I dropped the ball. I haven't been consistent. Nothing like a wedding dress challenge to get that ball back up and thrown around with some extra health & fitness goals thrown into the plan to mix things up.
This has inspired me to start a challenge on my FitbyDons Health & Fitness Challenge Facebook page. To get others healthy, fit and feeling great about themselves. It isn't always about weight loss (even though that is a bonus) it is about shifting the mindset to being healthy, living a healthy, full and active life. Making choices that will look after us in the long run.
So I look forward to sharing my journey with you on my blog and also with motivation and support stories on my facebook page. I am also being inspired by some amazing friends on Facebook and even doing a great challenge by the inspiring Kat Loterzo - check out her skinny jeans challenge she has setup!
Love how connected the health and fitness community is, so inspiring! Everyone has a different approach, different stories to share, motivate and inspire... we should all work together!
So my main focus is to have my clothes fitting me again without feeling like they are sprayed on. This for me involves cutting back on the things that have snuck back into my eating plan more than I should allow it (wine, cheese, chocolate, processed foods).
10 April 2013
8 April 2013
What truly makes you smile, what makes you feel all giddy with goosebumps?
What do you wish you had more time for?
What do you waste your time & life dreaming about, why don't you go out and get your dreams? Are they your dreams or others expectations?
How many hours a day do you think about being a different version of yourself?
If there were no hurdles what could/would you achieve?
5 April 2013
4 April 2013
Added paragraph after publishing:
Further to a valid point made by Amy on my published post on Facebook today - those people expecting to find out about your baby, dog, cat, life on Facebook, if you aren't a close friend, or close work acquaintence, you will find out when the user is ready to post, do not RELY on these social media channels for information. This is also etiquette! Be respectful of the person, especially in Amy's case when she had a baby, she surely was busy, resting, tired, contacting family to do a selfie or baby piccie for you!
2 April 2013
Something happened in my head over the weekend, a penny or three dropped and I realised that in TWO MONTHS time I will be trying on wedding dresses! All of a sudden hot cross buns and Easter eggs/chocolate didn’t appeal to me as much (ok there was that little bit of disappointment come Easter Sunday morning when I remembered we had agreed NOT to buy each other Easter Eggs). But we survived.... well red wine became a good distraction...