If you’ve sunk enough sugar, fat, salt and alcohol to feed an entire army and their friends, then never fear, you are not alone!
At this time of year it can sometimes feel like you are suffocating amongst the sweets, the savories and the liquor…it seems to keep coming from every angle..just when you think “Ahhh, thank goodness, that’s the last of it…” up pops Aunty Betty with the most spectacular cream scones in the world, absolutely insisting that you MUST have not just one, but half a dozen, and oh, you MUST put jam, cream and butter on them otherwise you are NOT doing them justice! ("Oh, OK...you twisted my arm!!")
Oh my…don’t you just feel like you could drown?! It’s like, “Get me outta here!!”
OK, well calm down…I’m here to tell you that from this very point is the MOST IDEAL to begin your NEW Year plan :)
How many of us makes New Years Resolutions related to our health, fitness, thighs, belly, bum, or some other piece of our body that carries too much body fat, not enough lean muscle and WAAAAY too much lethargy?!
The good news is that none of us are alone, and the even better news is that although ANY time is a good time to step into a new way of operating that ensures endless energy, vivacious vitality and copious confidence, the NEW YEAR is a PERFECT opportunity!
I am here to share the VERY first SECRET of ensuring success with your grand plan in the New Year as all too often we arrive at the same time EVERY year, feeling the SAME way or WORSE than the year before…
This year does NOT have to follow suit....make your VERY FIRST resolution one that translates to sailing into the end of 2010 feeling the FITTEST, most FAB and WONDERFUL you have felt in a VERY long time, maybe even EVER!
Keep this in mind ALL YEAR and look FORWARD to a close of year in which you feel really GREAT about YOU,all of your achievements and HOW you went about all that you did.
I urge you NOT to make your New Year’s Resolutions something that is negatively geared, or “AWAY” motivated. For example, “Lose 10kg”; “Get rid of my beer belly”; “Lose my thunder thighs”; “Give up meat, dairy, wheat, sugar, alcohol….” etc
Really consider and give time to the way you word your New Year’s Resolution. It is VERY important…
Check that it is POSITIVELY worded and “TOWARDS” driven in terms of motivation.
The trick with this is that your mind will WANT to move TOWARDS that which it will ALWAYS desire…
Who does NOT want to be fit, healthy, full of energy and exuding confidence? We will generally ALWAYS want something of this nature and gearing your goals in this slant will add a lasting BOOST to the flames of your desire.
Consider wording of the aforementioned kind. For example, “Lose my thunder thighs”.
How will your motivation rate when either:
1) You see no progress in this area after a solid week or two of real effort OR
2) 3 months down the track you have made real progress and no longer feel the threat of “thunder thighs”?
For many people motivation is temporary and HARD WORK! Keeping up the MOTIVATION to feel MOTIVATED drains all the energy out of us even before we get on the stepper!
So my suggestion to you first is to find some words and a goal that will INSPIRE you! Something that will automatically light and regenerate your fire of desire and get you out of bed every morning feeling GREAT and moving TOWARDS that which you would LOVE to BE, DO or HAVE!
Honestly, I know that I would never have had the lasting success (17 years and counting) that I have had in turning my life around if I had’ve had all these negative and depressing drives.
If I kept telling myself how terrible I was, how hopeless, fat, stupid, lazy, unmotivated and DISGUSTING I was, how would I EVER have found the energy, motivation or desire, to get UP off the couch and DOING something positive for myself??
I see this over and over with my clients too. When they are busy spending all their time and energy telling themselves how BAD and TERRIBLE they are and focusing on all the things they are doing WRONG, and all that they are NOT doing right, they feel so deflated and uninspired that they get STUCK in a rut and cannot possibly get themselves out!
Just like the term, “stick in the mud” once you get caught in it, its REALLY tough to get out…everything you clutch at adds to the sticky, heavy mess you find yourself in and trying to pull yourself out takes EVERY inch of your energy…
Additionally, any person you reach out to with this type of energy you pull down and leave feeling a little muddy and sticky too. So you drive people away from you at the very time when enrolling support and allies is most useful...After all, as humans, how do we function best??
In TEAMS; with OTHERS! We feel GREAT when we are working WITH others and when we have the SUPPORT of others…This inspires us more…
So my key point is, are you being a STICK IN THE MUD, bringing yourself and others down with you? OR are you being your own BEST FRIEND and by doing so inspiring others and enrolling their support and help?
This ONE ASPECT makes the difference between those I see who have lasting success and those who year after year arrive where we are now HATING where they are at, and possibly themselves…
I'll leave you with those 2 key points to consider that both relate to how you speak to YOURSELF...the WORDS you use...
Words are VERY powerful....do your own WORD check and just check in on the language, tone and manner in which you chat to yourself..
How are you goals worded? What is the ongoing dialogue in your mind all day everyday?
Which are you? The stick in the mud who can't get out of their own way, or the FUN and inspiring spirit who gets results?
My advice....Don't be a stick in the mud in 2010! :)
See you again soon with "Be LEAN in 2010"
Mwah!
BridgetJane
Food Body Lifestyle Guru
Speaker, Writer, Consultant
www.newleafnutrition.com.au
Monday, December 28, 2009
Saturday, December 5, 2009
Medication Spotlight
I always work with my clients to achieve the most optimal health possible for them.
One very important aspect of this includes consideration of the MEDICATIONS they are using.
All too often we take our doctor's words and advice as gospel, and often forget that we know our bodies better than anyone...
It is definitely possible to reduce and even eliminate the number and types of medications you are taking. Without doubt, any clients I work with who ARE taking medications, drastically reduce or get rid of these all together. Of course I work with an individuals GP to co-ordinate this process! See note below
The impact of diet, lifestyle, stress, love and happiness on our health and well being are incredible and can completely change a condition from present and serious to miraculously gone....If you look at my website in the Success Stories you will read how many clients have realised this for themselves :)
So...next time you head to the Doctor's, or indeed if you are currently taking medications....consider this article and arm yourself with some questions...
You just may discover that there is more power within your hands than you realised :)
Enjoy your day!
Mwah! xoxoxo
BridgetJane
Food Body Lifestyle Guru
Writer, Speaker, Consultant
www.newleafnutrition.com.au
http://bridgetjaneguru.blogspot.com
http://bridgetthompson.blogspot.com
http://bridget-jane.blogspot.com
Mob 0421332243
Sunshine Coast, QLD
"Your health is everything...Discover your TRUE health potential"
N.B Always discuss options with your Doctor first. This article in no way recommends or encourages you to take medications and dosages into your own hands. It merely encourages you to become more educated about WHAT you are taking and WHY. It also encourages you to pursue and explore any possible ALTERNATIVE options- particularly LIFESTYLE options such as diet, exercise, stress management, etc.
One very important aspect of this includes consideration of the MEDICATIONS they are using.
All too often we take our doctor's words and advice as gospel, and often forget that we know our bodies better than anyone...
It is definitely possible to reduce and even eliminate the number and types of medications you are taking. Without doubt, any clients I work with who ARE taking medications, drastically reduce or get rid of these all together. Of course I work with an individuals GP to co-ordinate this process! See note below
The impact of diet, lifestyle, stress, love and happiness on our health and well being are incredible and can completely change a condition from present and serious to miraculously gone....If you look at my website in the Success Stories you will read how many clients have realised this for themselves :)
So...next time you head to the Doctor's, or indeed if you are currently taking medications....consider this article and arm yourself with some questions...
You just may discover that there is more power within your hands than you realised :)
Enjoy your day!
Mwah! xoxoxo
BridgetJane
Food Body Lifestyle Guru
Writer, Speaker, Consultant
www.newleafnutrition.com.au
http://bridgetjaneguru.blogspot.com
http://bridgetthompson.blogspot.com
http://bridget-jane.blogspot.com
Mob 0421332243
Sunshine Coast, QLD
"Your health is everything...Discover your TRUE health potential"
N.B Always discuss options with your Doctor first. This article in no way recommends or encourages you to take medications and dosages into your own hands. It merely encourages you to become more educated about WHAT you are taking and WHY. It also encourages you to pursue and explore any possible ALTERNATIVE options- particularly LIFESTYLE options such as diet, exercise, stress management, etc.
Thursday, November 5, 2009
What about French Fries?
To WHITE POTATO, or not WHITE POTATO- That is the question :)
(this article taken from http://www.newleafnutrition.com.au/page/41415/default.asp)
In response to Jeremy’s question re French fries, and to give some answers on the commonly asked question re WHITE potato, here’s a little more info:
It is the COMBINATION of foods eaten at any one time that determines how your body metabolises what you feed it and ultimately the impact that then has on your body.
Let me explain. If you eat a classified “High Glycemic Index” carbohydrate food (e.g. white potato) and you COMBINE it with a source of FIBRE (vegies), healthy WHOLE FOOD fats (e.g. avocado), or even a source of good protein (e.g. egg, lentils/beans, lean chicken, fish-tinned or fresh, etc), then the response in your body will be QUITE different compared to if you simply ate the high GI food on its own.
If, for example, you sit down to a meal of MASHED potato, depending on your current physiology (determined by your weight, health, gender, genetics, etc), your body might:
Rapidly digest the carbohydrates in the mashed (a form of PROCESSING) potato, leading to a HIGH insulin response, which in turn leads to a rapid uptake of the released sugar into the cells leaving your blood sugars LOW soon after eating
Result? Low blood sugars can trigger cravings, low moods, etc which may lead to after dinner nibblies... The high insulin response also encourages your body to STORE the excess energy that has come in which your body has no immediate need for (unless you have just exercise, are about to exercise, or are having for lunch in which case you may use the energy throughout the afternoon)
However, if you take the potato (a small-medium sized one) and bake it WHOLE in its skin (source of FIBRE), and serve it with low fat natural yoghurt and low fat cheese (both sources of PROTEIN), then your body may:
Slowly breakdown the carbohydrate in the potato, leading to a slow and steady release of sugars in the blood stream, which leads to a lower (normal) insulin response and greater fat burning potential
Result? You are satisfied for longer and more likely to tap into fat stores (IF you need to lose weight that is AND if your overall daily calorie intake is BELOW your requirements :) )
If this sounds complicated and confusing then you know why I always prefer to deal one on one with clients. There are just WAY to many things about you that make you incredibly UNIQUE :)
Ok!
So bottom line on the ‘Tato:
Eat a small-medium size one only (unless you are having a baked potato as the MAIN meal)
Keep SKIN ON (FIBRE)- mmm crispy! :)
Add minimal FATS – preferably NO butter, oil, sour-cream, mayo, full fat cheese, etc, unless you are adding a SMALL amount of a WHOLE food fat (e.g. avocado)
Serve with an EXTRA source of fibre (additional vegies-; a low fat coleslaw is an awesome compliment to a baked ‘Tato! Quick and easy too! Simply buy pre-shredded cabbage mix from supermarket; add low fat natural yoghurt and low fat mayo. Done! Yum!)
Add a good source of PROTEIN to complete the meal- skinless lean chicken breast, game meat, lentils/beans, low fat natural yoghurt and/or low fat cheese (small amount!)
Go for VARIETY! If you currently eat potato 5-7 days a week, mix it up! Introduce sweet potato, cobs of corn, or other nutrient-rich grain options to the evening meal (e.g. quinnoa, brown rice)
Oh! And re French fries, Jeremy, remember that to make these “tasty” (not to me anymore! haha) products they are cooked in OILS which thin strips of potato soak up like a sponge! Also, many of the common fats in deep fryers are “trans fats” which are INCREDIBLY dangerous to your health. They have been linked to heart disease, diabetes and many other HEART/HEALTH afflictions.
You can read more about Trans Fats at the Heart Foundation website.
Ok! So that’s me!
Over and out, until next time!
Mwah!
BridgetJane
Food Body Lifestyle Guru
Writer, Speaker, Consultant
www.newleafnutrition.com.au
bridget@newleafnutrition.com.au
"Your health is everything...Discover your TRUE health potential"
Friday, May 8, 2009
Hot off the Press: "New-Onset Diabetes in Older Adults Largely Attributable to Lifestyle"
Some new research to reinforce and congratulate all of you out there making an effort :) Also some nuggets of inspiration for those of you contemplating lifestyle changes :)
This study was conducted over a 10 year period and included 4,883 men and women 65 years of age or older. They found that if all older adults fell into low-risk categories in terms of the factors examined, 8 out of 10 new diabetes diagnosis could be prevented. When not being overweight or not having a waist circumference over the recommended measurements was factored in, they found that 9 to 10 out of 10 cases attributed to lifestyle, could be prevented!
Here are some snippets from the research article:
"Even among older adults, a healthy lifestyle, one that includes physical activity, healthy dietary habits, smoking cessation, and light or moderate alcohol use, is associated with a significantly lower incidence of new-onset diabetes mellitus. Researchers showed that 80% of new cases of diabetes are attributable to these risk factors, a number that increases when obesity is included as a risk factor.
"Our findings suggest that, even later in life, the great majority of cases of diabetes are related to lifestyle factors," write Dariush Mozaffarian (Brigham and Women's Hospital, Boston, MA) and colleagues in the April 28, 2009 issue of the Archives of Internal Medicine. "Our results support the need for emphasizing healthy and achievable physical activity and dietary goals among older adults, including moderate leisure-time activity and walking pace, higher intake of dietary fiber and polyunsaturated fat, and lower intake of trans fat and easily digestible carbohydrates."
Basic lifestyle risk factors, according to the researchers, strongly predicted diabetes incidence, with individuals cutting their risk in half when they were physically active and had good dietary habits. Overall, the risk of diabetes was 80% lower among individuals with physical-activity levels above the median, healthy dietary and smoking habits, and moderate alcohol use. When healthy BMIs and waist circumference were added to the model, the risk of new diabetes was reduced by 89%."
[Mozaffarian D, Kamineni A, Carnethon M, et al. Lifestyle risk factors and new-onset diabetes mellitus in older adults. Arch Intern Med 2009; 169:798-807.]
This says much for our power to choose our future, especially in terms of health.
What can you do today to optimise your future health? :)
Until next time, love living well!
Mwah!
BridgetJane
Food Body Lifestyle Guru
Writer, Speaker, Consultant
www.newleafnutrition.com.au
http://bridgetjaneguru.blogspot.com
http://bridgetthompson.blogspot.com
http://bridget-jane.blogspot.com
Mob 0421332243
Sunshine Coast, QLD
"Your health is everything...Discover your TRUE health potential"
This study was conducted over a 10 year period and included 4,883 men and women 65 years of age or older. They found that if all older adults fell into low-risk categories in terms of the factors examined, 8 out of 10 new diabetes diagnosis could be prevented. When not being overweight or not having a waist circumference over the recommended measurements was factored in, they found that 9 to 10 out of 10 cases attributed to lifestyle, could be prevented!
Here are some snippets from the research article:
"Even among older adults, a healthy lifestyle, one that includes physical activity, healthy dietary habits, smoking cessation, and light or moderate alcohol use, is associated with a significantly lower incidence of new-onset diabetes mellitus. Researchers showed that 80% of new cases of diabetes are attributable to these risk factors, a number that increases when obesity is included as a risk factor.
"Our findings suggest that, even later in life, the great majority of cases of diabetes are related to lifestyle factors," write Dariush Mozaffarian (Brigham and Women's Hospital, Boston, MA) and colleagues in the April 28, 2009 issue of the Archives of Internal Medicine. "Our results support the need for emphasizing healthy and achievable physical activity and dietary goals among older adults, including moderate leisure-time activity and walking pace, higher intake of dietary fiber and polyunsaturated fat, and lower intake of trans fat and easily digestible carbohydrates."
Basic lifestyle risk factors, according to the researchers, strongly predicted diabetes incidence, with individuals cutting their risk in half when they were physically active and had good dietary habits. Overall, the risk of diabetes was 80% lower among individuals with physical-activity levels above the median, healthy dietary and smoking habits, and moderate alcohol use. When healthy BMIs and waist circumference were added to the model, the risk of new diabetes was reduced by 89%."
[Mozaffarian D, Kamineni A, Carnethon M, et al. Lifestyle risk factors and new-onset diabetes mellitus in older adults. Arch Intern Med 2009; 169:798-807.]
This says much for our power to choose our future, especially in terms of health.
What can you do today to optimise your future health? :)
Until next time, love living well!
Mwah!
BridgetJane
Food Body Lifestyle Guru
Writer, Speaker, Consultant
www.newleafnutrition.com.au
http://bridgetjaneguru.blogspot.com
http://bridgetthompson.blogspot.com
http://bridget-jane.blogspot.com
Mob 0421332243
Sunshine Coast, QLD
"Your health is everything...Discover your TRUE health potential"
Wednesday, May 6, 2009
Creating a Healthier Food Culture for Less Money
LOVE this article!!!! Wanted to share it with you all.
Read by clicking the link below and consider todays post :)
Lets do it guys! SO SIMPLE!!! People balk at the time/effort required to do this....all I can say is look around you....see the result of this attitude and try on a NEW ONE :)
If we don not have the time NOW to invest in our health and happiness, we won't have the health later to enjoy our time!!
Small, simple changes....make weekends about bonding with the family, nurturing yourself and creating amazing, delicious and wholesome food! Perfect time of year too...as the seasons get cold....mmm...warm, fresh bread baking in the kitchen....home-made pumpkin scones....hearty veggies stews and soups....get into it guys!! :)
Tell me your favourite home-cooked experiences so I can share them with others in my next newsletter.
Email bridget@newleafnutrition.com.au or send an instant request through my website www.newleafnutrition.com.au
Click here to read the article I love
Mwah! xoxoxo
Read by clicking the link below and consider todays post :)
Lets do it guys! SO SIMPLE!!! People balk at the time/effort required to do this....all I can say is look around you....see the result of this attitude and try on a NEW ONE :)
If we don not have the time NOW to invest in our health and happiness, we won't have the health later to enjoy our time!!
Small, simple changes....make weekends about bonding with the family, nurturing yourself and creating amazing, delicious and wholesome food! Perfect time of year too...as the seasons get cold....mmm...warm, fresh bread baking in the kitchen....home-made pumpkin scones....hearty veggies stews and soups....get into it guys!! :)
Tell me your favourite home-cooked experiences so I can share them with others in my next newsletter.
Email bridget@newleafnutrition.com.au or send an instant request through my website www.newleafnutrition.com.au
Click here to read the article I love
Mwah! xoxoxo
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