29 October 2013

Eating FAT!

I put a post on Facebook asking "margarine or butter", it seems I hang around pretty switched on people, or are friends with online smarties ... being smart that we know (and have known for a wee while) that saturated fat is good for us, butter is way better than margarine because it is a natural product. 

For years we have been told to reduce saturated fat to control or lower cholesterol and for years I have been thinking surely it is processed food related (after reading numerous blogs on paleo, listening to podcasts from scientists, doctors around the world).  And starting to see a pattern of what is actually healthy nutrition for us (no processed foods, sugars) good fats are well good. 

For years I didn't want to further my nutritional studies to become a dietician/nutritionist because I don't believe in the Dietary Guidelines and  I am a big believer of practice what you preach.  I don't believe we need 5-6 servings of carbohydrates a day and little fats.  Not a fad diet, it is a lifestyle.

The Dietary Guidelines need to be changed, the information they were based on are now proven to not be correct and studies have shown that fats are good for you, and we seem to be so afraid of them when actually they could help us with our obesity epidemic.  We are fatter than ever before, we have food allergies like nothing else and that is because we believe the Dietary Guidelines or eat food that is not natural for the body (processed foods, white flour, fructose).  We eat more of it because it is everywhere we look, advertisements, supermarkets.

I would like to share the links that will provide you with all the information you need to read more about this subject and for you to come to your own conclusions. 

http://thehealthyjessie.wordpress.com/
She says it like it is. Love her work, dedication.

http://www.zoeharcombe.com/2013/09/the-australian-heart-foundation-more-fat-ignorance/

http://www.heartfoundation.org.au/healthy-eating/fats/Pages/butter-margarine.aspx

A

15 October 2013

Joy comes from the simple things in life!

 
Taking note of  the simple things that make you smile or feel good can reflect on your overall happiness. Your bus arriving early with a friendly bus driver greeting you,  a smile from a stranger, a hug from your children, your favourite gym class moved to a time that suits you, helping someone with their pram when people have just walked past, talking to the lady at Woolies scanning your groceries or remembering your to your favourite program returning on TV on Monday nights! (zombie zombie zombie... oi oi oi). 

The feelings that you receive daily from these little experiences truly help make you feel in a good mood, releasing serotonin into the body and making you feel less stressed, anxious. Try and focus on what made you smile at the end of each day before you go to sleep, not the things that made you frown.
 
Concentrating on the small things that make you feel alive each day and less on the things you really cannot control (external influences) will help reduce stress, illness, worry, fear in your life.
 
Changing your routine (step out of your comfort zone) also helps increase the simple pleasures in life.  Walk through the park on the way to work instead of sitting on the bus in traffic, take your shoes off and walk on the grass (love that feeling), visit a different cafĂ© on the weekend to get your morning coffee, read the paper instead of checking social media (note to self on this one). Jump in the car and take a day trip somewhere near you (farmers markets, picnic near a beach/river).  Sometimes all it takes is one little thing to happen to change your mood or make you appreciate things a little differently.  This is how doors open, by making decisions daily. Changing your perspective and your environment as much as you can. 
 
If you are feeling like it is groundhog day, remember it is only YOU who can change the vibe of your day, don't focus on the things you cannot control, deal with them and then get back to the positive things that are happening around you, no matter how simple they seem. 
 
 
 
 
 
 
 
 

8 October 2013

Do not let Fear control you!


Fear.  We all have it,  fear is really a coping mechanism,  the flight or fight mentality to protect the body (keep us safe), but I think we also have more fear installed or conditioned in us than we have ever before, we are more stressed, which means producing more stress hormones in our body.

To produce the fight-or-flight response, the hypothalamus gland activates two systems: the sympathetic nervous system and the adrenal-cortical system which initiates adrenaline into the blood stream. Adrenaline increases your heart rate, elevates your blood pressure and boosts energy supplies. Cortisol, the primary stress hormone, increases sugars (glucose) in the bloodstream, enhances your brain's use of glucose and increases the availability of substances that repair tissues. You don't want too much cortisol in your body.

We all are creatures of habit.  If we haven't stepped far out of our comfort zone the likely chance of us actually doing so is slim to none.  Not impossible, just slim. We try to get from A to B and that might be fine but trying to really break out of our comfort zone to C is quite a scary thought, as we haven't been there before, what is in store for us, and why do we fear it so?  Because we fear the unknown, we don't have that in our memory, we don't know how to react, so we stay where it is safe (but still yearn for change). For some it could be travelling to a new country, flying in a plane, climbing a mountain, giving up smoking, running a 10km charity run, losing 10lbs, eating healthier foods, giving up sugar... the list goes on and on.

Break free of the habits and you will fear less. Achieving one thing at a time is key to stepping further out of our comfort zone.  Once you have conquered this fear, you will notice other doors opening and opportunities to squash other fears will appear.  Falling on your face is part of change, you have to fall to succeed.  Falling isn't failure, it shows that you have guts to try.  My favourite quote has always been this:-


I can accept failure, everyone fails at something. But I can't accept not trying.
Michael Jordan
 
It might seem safe sitting in your comfort zone, but you won't be truly happy, you will always feel like something is missing, so plan out what you want to achieve in life, plan out how you will conquer these fears, then put your plan into motion.  One day at a time.  Do a vision board to stick somewhere where you only can see it, to remember why you want to achieve. Find support around you, positive support, remember people will only react to your actions, they speak MUCH louder than words.  Reach out to others who have achieved similar goals to you and ask them "what was your main motivation".  Do not doubt yourself, give yourself the kind of advice and support you would so freely give to others.

There will be fears in life that you might not want to conquer, mine involve sharks and heights.  I never want to swim in a shark tank, but will swim in the ocean knowing that they are out there and I am in their backyard & love their sense of freedom.  I love climbing mountains, love being up high, but do not ever want to do a bungee jump. 

But other fears CAN be overcome. You have the power within you, you just haven't learnt how to tap into it yet, once you do it is a great gift and you will feel amazing, in control and able to change other areas of your life. You just have to put one foot in front of the other and WANT to change.

Have you EVER heard someone who has achieved greatness say "I wish I could go back to the scared person I was?" neither have I.  I have those voices in my head doubting me and then I look at the things I have achieved that I never thought I could and use that strength to push me further.

* Write down what you want to achieve
* Take action
* Visualise it with pictures on a board and also mental visions of how you will look, feel when you achieve this goal
* Get in touch with someone who had the fear you did and managed to push through it
* Perspective - stop focusing on the negative
* Don't be afraid, you will achieve so much!
* Find positive support in others
* Use the down days to find strength - falling down or having a bad day is great for re-assessing things, come out each time stronger
* Have faith in yourself

So what do you want to conquer first, the first thing to pop in your head, DO!