Wellness Wednesday - 7 tips for a relaxing Christmas

You would think that a holiday, including the Christmas holidays, would be a time to relax, unwind and enjoy ourselves. And it should be. However it actually causes stress. It can cause so much stress that it is listed on the Holmes and Rahe stress scale.

Animals know how to relax. They will only become stressed for a very small list of reasons and when they get tired they rest. They find a nice quiet spot and have a nap, or chill out watching the world go by. But we keep going until we drop, especially at Christmas.

But it doesn't have to be this way. It is possible to get in some down time, some quiet, relaxing time for you. It is even possible for most of us to do a little less rather than more. If you would like a more relaxed Christmas this year, here are 7 tips that can help you enjoy this festive season.

1. Delegate. Delegate. Delegate. As busy mums we tend to get into the habit of doing it all because it is quicker, easier and we get the job done the way we want it done, and we know that it has been done rather than chasing up a grumpy teenager or distracted child. However there are several positive outcomes from delegating. It can be continued after Christmas which means that you can continue to receive some assistance to run the family home. It is also helping to teach family members that being part of a community means that we all participate and that you would also like to be able to relax for a short while each day. There is the added bonus of developing our offspring into self-sufficient adults when they leave home.

2. Take some time out every day. This time out is for you to recharge your batteries and this time can be used for any activity that achieves this. You can probably create a long list of things that you would enjoy doing that would give your batteries a charge and leave you feeling better, refreshed and ready for the next part of the day. Some possible activities include a quiet walk in a park or anywhere with some nature, read a book, listen to your ipod, enjoy some meditation, be creative with artwork or sewing, gentle gardening, pottering around a place you enjoy such as an art gallery or the local nursery choosing some plants or getting some ideas for your garden, or just a quiet cup of tea in the back yard or at a local cafe. I have guided meditations on my ipod which means that I can tune out the world for 30 minutes and enjoy the benefits of meditation.

3. Get everyone out for some fresh air and exercise. A game of backyard cricket, a walk along the beach, a game of footie in the park, swimming or a visit to a local museum such as the Science Museum which is very interactive. Other activities can include riding bikes, horse riding and paint balling. Whilst not outside some indoor activities include 10 pin bowling, indoor rock climbing and laser quest. If there is a very wide age range between all the children and young adults in the house over the holidays it can be worth dividing into groups so that each age group has an appropriate activity.

4. Accept all offers of help. When I had my first child I tried to do everything even when we had guests. They would offer to bring food and I would turn it down and 'do it all'. When I became totally exhausted a very wise friend gently suggested that I accepted offers of help so that I could enjoy having guests instead of dreading all the extra work. Now when people come round I usually ask them what they would like to bring. This means that parties are a shared workload and everyone can have more fun.

5. Whilst we all want to be nearly perfect there are many situations where it is acceptable to be 'good enough'. There is no such thing as 'perfect' and yet we strive for this far too often which leads to disappointment and burn out. There are three human fears that drive us and cause that little voice in our head to belittle and berate us telling us that we aren't good enough. We worry about what people will think if we don't get it just right or prove to Auntie Maureen that we can deliver an amazing sit-down Christmas lunch for 20 people. What if it didn't matter what Auntie Maureen thought, or what anyone else thought? How about reminding yourself that you are doing the best you can which means not only providing lunch but also running a home, caring for children and juggling all your other responsibilities? If Auntie Maureen is that bothered about the fact that the place settings don't match or that the cranberry sauce is out of a jar, sweetly suggest that you are looking forward to having Christmas lunch at her place next year so she can show you how to do it 'properly'. You might need to know someone who can provide First Aid when she chokes on her turkey at the very thought.

6. Drink lots of water. This may sound like rather a strange way to ensure a relaxed Christmas however it can be the most simple actions that provide the most effect. We can forget about maintaining good hydration when we are rushed, distracted, entertaining, planning, providing, delegating and cooking up a storm. Add in alcohol, addition sugar and salt from a wide range of festive goodies and our bodies become very dry rather quickly. Maintaining good hydration allows our body to function better, metabolise all that food, helps us to sleep better, cope better, exercise better, keeps us looking younger and reduces stress. Keep a glass of your favourite water near you and keep sipping.

7. HAVE FUN. Sometimes as adults we forget how to have fun. We are so busy ensuring that the children are having a good time, that our guests are having a good and that it is all going to plan that we forget to have fun. Laughter and fun not only feel great, they are really good for us. They provide lots of endorphins that give us an emotional boost, lighten our mood and help us to remember the bigger picture about what is important to us and what we can let go of. People follow our cues and if we are stressed they become stressed. When we become relaxed, playful and fun they will follow and everyone can have a more relaxed holiday and Christmas.

If you have any other tips that you would like to share please add them into the comment section below.

Happy Christmas
Sarah

Foodie Friday - 3 reasons to avoid snacking over Christmas

And did you know that we put on more weight over the month of December than over the rest of the year? We are offered an endless choice of sweet goodies that we only get to eat once a year and there is an atmosphere of fun, like a month long party.

For some of us we decide that we will make the most of this month and start to take action about weight loss in the New Year. For others we decide that at Christmas all rules around weight loss and maintenance don't apply and that we can eat all these treats because it is the festive season. Finally there are those who decide that they will be careful over Christmas but don't realise how much extra they have consumed.

Most parties offer lots of snacks and nibbles. There are plates and plates of little treats, each tempting and appetising. We often go to parties already hungry and one or two little snacks do not make a dint in our hunger. We are also chatting and having fun and this can distract us from correctly assessing how much we have eaten. And besides, who wants to be a 'party pooper'?

STOP! Before your eyes glaze over with anticipation at all those goodies, there are three very good reasons why we should avoid diving head first into the snacks and nibbles.

1. We have no 'off' switch for sugar (one particular sugar which is in everything contain any type of sugar) and because we have no 'off' switch we will continue to consume sweet yummy goodies until we realise that we might throw up.

2. Snacking and grazing for several hours at a party means that we don't feel full enough to stop so we continue to eat for most of the party, or entire day if we are with friends and family over the holidays. Most of these snacks contain high amounts of sugar and saturated fat, which is why we are attracted to them in the first place. When we stop eating them we may experience a 'low' as the sugar high drops off, and eating more sugar will cheer us up again so we head for the sweet stuff.

3. All that sugar and over-eating makes us feel tired and sluggish so in addition to regaining all of our victorious weight loss we now don't feel like exercising, or even moving very much. The couch becomes much more inviting that a walk outside. This lack of exercise leads to constipation, feeling low and this causes us to eat again.

The golden rules are:

• Have one treat from a plate and DO NOT go back for another
• Eat a healthy small meal before going to a party so that you aren't tempted to fill up on sugary snacks and fatty treats
• Go for a walk or do some form of exercise every day. Getting everyone out of the house for a walk lifts the mood of the whole group
• Savour and enjoy one small portion of each of your favourite Christmas foods because it is important that you don't feel deprived (there are good scientific reasons for this which I will discuss in another blog)
• HAVE FUN! There are lots of ways to have fun over Christmas that don't involve eating several kilos of sugar. Some of the old games are great for children such as 'hide the thimble', board games for older children and adults, doing a jigsaw puzzle, back yard/beach cricket and other ball games and many many more. If you get stuck there is always 'google' for even more ideas

Merry Christmas
Sarah

Wellness Wednesday - why do we need to keep growing?

The saying tells us that we can't teach an old dog new tricks however I know this to be false. Our rescued greyhound is twelve years old and still learning new tricks. These are not tricks that we teach him but rather tricks that he learns to get more of what he wants. Currently he is learning how to encourage us to let him spend more time in the main family living room rather than in the den. And it is working, for him.

So far we have explored the four core needs of the body, the physical needs. We will always meet these needs either unresourcefully or resourcefully. We know that we will meet these needs in the same way that we know that we will continue to breath in and out. We assume that we can always meet them in the same way that we assume that there will be enough oxygen in every room we enter.

When we meet our four physical needs resourcefully we are able to meet the two core needs of the spirit; growth and contribution.

Why is it important that we meet the needs of the spirit? Because when we do we continue to keep growing but when we stop we don't just stop growing, our world becomes smaller and smaller. One way to explain is that if a tree or the grass stops growing then it is because it is dying. Even if it stops getting taller it will still grow new branches, which will also grow longer. Even trees that shed their leaves every winter are still able to grow again in the spring.

When we stop growing our comfort zone starts to shrink. Contributing is also important and is part of growing. In contributing we are meeting the needs of others and of the greater good. When often experience gratitude when we contribute which can also help us grow.

I visit a 92 year old lady who is in an aged care facility and she is still continuing to learn new things which means that she is still growing. She has always contributed in one form or another. She and I discuss architecture, wild life, politics and history plus what ever is going on in the world. We both learn something new just by chatting. You are never to old to learn.

Learning how to do a new dance is a wonderful way to keep growing and contribute. It is social, active, good for the brain and the body and heaps of fun.

Enjoy finding new ways to grow and contribute. If you have any questions about any of the 6 core needs please comment below.

warmest wishes
Sarah

Foodie Friday - how to avoid festive weight gain

Apparently we in the Western world put on more weight over the month of December than we do during the rest of the entire year.

We start eating festive food at the beginning of December, enjoying mince pies and chocolates, cheeses and nuts and several meals out and festive parties.

Food has been part of celebrations for centuries and is a wonderful way of enjoying our time with family and friends as we invite and are invited into homes, to office parties and various functions. We celebrate with our immediate family and over the festive season this is more than one special meal. This is a marathon of eating events.

How can we participate fully in all these wonderful events, really feel part of the celebrations and prevent ourselves from undoing all our good work to reach our weight loss goal over the year?

There are several hints and tips that I am going to share with you to help you enjoy the festive season AND maintain your current weight. Take and adapt the following to make them work for you.

• When drinking alcohol always have a glass of water, which can be sparkling with a slice of lemon, between each alcoholic drink.

• Spirits contain more sugar than wines and so they have more calories. If you prefer spirits then add lots of diet soda and ice and keep them down to two or three.

• If drinking wine, choose white wine and add soda water for a spritzer, which is lovely in warm weather and reduces the calories by half.

• Avoid fruit juices and non-diet sodas as both contain lots of sugar.

• If you are going to a party it is best to eat something with protein and long-acting carbohydrates so that you are not hungry when you arrive. We make different food choices when we are hungry preferring high sugar and saturated fat foods over healthier options. Having a chicken sandwich with wholemeal bread will keep us going for several hours and prevent us from diving into the bread and dips or canapes.

• Avoid the canapes. They may look harmless because they are so small but they are laden with calories in the form of saturated fats and sugars. Because they are so small you can find yourself eating several without feeling even a little bit full.

• Have a small portion of the foods you like and make a rule to NEVER go back for seconds. This includes any and all delicious home-made cakes and pastries.

• Enjoy desert by choosing one small portion of your favourite on offering at each event and sticking to one small portion and not having a second helping.

• When you have a mince pie take the top part off and enjoy the rest of the mince pie. You would be amazed at how many calories you have just saved.

• Parsnips have more sugar in them than any other vegetable we eat so enjoy roasted carrots and sweet potatoes instead. If only white potatoes are available stick to one small one and top up your plate with green vegetables and meat or fish.

• Sauces and chutneys are usually busting with saturated fat and/or sugar so only have a very little to add to your meals.

• Nuts contain Vitamin D and essential fats and we only need a very small amount to meet our daily requirement and we don't need the added salt and fat that comes with the roasted salted variety. Have a few, nibble slowly and remember the golden rule about not going back for seconds.

• Dried fruit is a condensed from of sugar so a little goes a long way. Candied fruit has even more sugar so if possible avoid it, and if you choose to have some remember to have one little piece and use the golden rule of not going back for a second piece.

• In maintaining your weight you will be one of the few this festive season so well done. This may not be the best month to continue to loose weight and choosing to maintain it instead of loosing any allows you to enjoy the festive season without having to re-loose weight in the New Year.

As you can see just a few simple hints and tips can make a big difference in the number of calories you successfully avoid whilst still having fun with family and friends and enjoying some favourite festive foods in the coming month.

A very happy festive season to everyone. 
Sarah

Wellness Wednesday - what drives you?

When was the last time you had to make a decision? Was it a little or big decision? How did you arrive at your choice? What 'drove' you to make that particular choice?

There are several things that influence our choices and one of these is our top two drivers. In this instance the 'drivers' are our top two core needs. So far we have looked at the top four core needs and whilst we all need to meet all of these needs all the time, we need two even more than the other two.

These top two core needs are our drivers. They help us to make decisions, choices and influence our preferences. For example if your top two drivers are Certainty and Connection you are probably in a job that offers plenty of both, and you enjoy social situations that offer both. However if your top two drivers are Adventure and Significance then a job that offers lots of certainty would be boring and it may not fulfil your need for significance. A really great job offers all the six core needs but we will look at that next week.

Working out our top two drivers (core needs) can help us to make choices that are more likely to work for us. About now you are probably wondering how we can work out our top drivers so here is a little exercise that will do just that.

• Write down the four core needs of the physical/body (certainty, adventure/variety, significance, love/connection).
• Because we prefer either certainty or variety work out which you need most. This can initially seem a bit difficult because we need them both, but if you could only have one for the day, which one would it be?
• Do the same with significance and love/connection. Again, you need both but if you could only have one for the day which one would it be?
• Now go through all of them: certainty or significance? certainty or love/connection? variety or significance? variety or love/connection?
• You should now have YOUR order of importance. We can feel as through we have a slightly different order in different situations, so we may usually have certainty and significance as our drivers but when you are on holiday we feel as though variety and significance are more important.  However if certainty is our top driver then we are only able to really enjoy variety and adventure when a certain level of certainty is met.

Now that you know this when you book your next holiday or apply for your next job you can work out if it is likely to be able to meet your top drivers consistently.

When you choose your goals, which will be influenced by your drivers, you can work out objectives to meet these goals knowing that you can choose actions that will work for you because they meet your core needs in order of importance.

Next week we explore the two core needs of the spirit.

warmest wishes
Sarah

Foodie Friday - The sugar free diet

Our love of sugar comes naturally to us, from our first taste before we know what sugar is. Sugar has been harvested and enjoyed since the 1600s but didn't become affordable for the masses until the 1850s. For many poor people sugar made dry bread palatable and tea taste nicer. It was used to preserve fruit and to create amazing deserts and cakes. If you ate sugar before 1950 you knew that you had eaten sugar.

But things have changed and now when we eat sugar we are often unaware because it isn't that obvious. Sugar in its many various forms is added to all sorts of foods that we normally don't associate with sugar. For example many prepared meals have added sugar but would you add sugar to a savour meal if you cooked it at home?

There is much debate about the addictiveness of sugar with some experts likening it to nicotine and cocaine. People who give up sugar for what ever reason usually find that they experience signs and symptoms of discomfort and cravings not dissimilar to an addict going through withdrawal symptom's. These signs and symptoms can last for up to four weeks and return if the person eats sugar again and then gives up again.

Some dietitians suggest that there is no need to give up sugar and that we shouldn't because our bodies need it. Whilst it is true that our bodies require sugar we are able to make it for our cells using fats both consumed and stored in a process called glycosis. When we go on a weight loss diet our lack of sugar consumption means that we have to use up our fat stores instead which is one of the ways we can choose to loose weight.

What can we expect to eat on a sugar free diet? Lots of proteins, dairy products without added sugar and low carbohydrate vegetables such as green leafy varieties, zucchini, tomatoes, peppers, onions, mushrooms and cucumber. If having a more starchy vegetable stick to carrots and sweet potatoes. Peas and parsnips have lots of sugar in them. It is your choice to have fruit or to leave it out. If you choose to have fruit then choose those with a lower sugar content. How do you know? If it tastes really sweet then it is really sweet.

There seems to be much discussion about how much natural sugar we should consume with views between almost no natural sugars to a limited amount each day in the form of fruit and vegetables.

If choosing to loose weight using this diet then one thing is very clear. You can consume no product with any added sugar or any artificial added sugar for a whole host of scientific reasons including how our bodies deal with artificial sugar and how tasting it maintains our need for sugar rather than wean us off it.

Those who have followed this diet successfully claim that within days they were sleeping better, had more energy and started to loose weight. For some their love of food containing sugar lead to them reintroduce sugar once they had reached their goal weight. For others who were concerned about the possible health issues related to sugar consumption they have remained sugar free and claim that they remain healthy and at their target weight.

Some people choose to become more aware of their sugar consumption and reduce it by changing one or two aspects of their diet. The only issue with this is that the sugar consumption tends to creep back up over time unless you are very vigilant and determined to maintain it at a set level.

For me personally if I was going to try this diet it would be AFTER the festive season so that I can enjoy my chocolates, mince pies, Christmas pudding and glass of bourbon.

Always consult your health practitioner before undertaking any diet.

warmest wishes
Sarah

Wellness Wednesday - meeting our need for connection and love

All mammals need love and connection. Babies who are totally deprived of love and connection can die as their bodies start to shut down through the total lack of touch, care and empathy. In the absence of love we will settle for connection.

There are many ways that we can meet our need for connection because this need is not just met through other people but through caring and supporting other people, causes, animals and nature. We can meet our need for connection through nature itself which is why it can feel so good to get outside and enjoy being amongst the trees and grass. Standing barefoot on the ground, especially on grass, can help us to reconnect.

Many people connect through a shared passion. Passions vary widely from long-running television shows, to comic heroes, arts and crafts, sports, cooking and many more including all things IT. The Internet offers an almost infinite number of people to connect with over your passion, hobby or just to chat. For far flung friends and family it offers ways to stay in touch that wouldn't look out of place in a 1950's science fiction movie.

There are unresourceful ways to meet our need for connection and love. You may know someone who is needy and may even threaten to self-harm if their requests for connection and love are not met. While they are trying to meet their needs in this unresourceful fashion they will develop unhealthy relationships that can lead to more pain and another unresourceful way to meet our need for connection which is to take drugs or to get drunk on a regular basis. They sometimes become promiscuous because they want the connection and love from someone but don't know how to develop a healthy relationship. They may also connect to other people through their problems and create drama triangles.

If you know someone who is struggling to develop resourceful ways to meet their need for connection and love then encouraging them to support and care for other people can help them to learn how to develop healthy relationships and resourceful ways to meet this need.

Sometimes we make unexpected and fleeting connections. Today I had to get to a meeting and took the train into the city. When I went from the train station to the tram stop there was an unexpected delay due to an earlier accident further down the tram track. After a few minutes I decided that I would go and find a bus or a taxi. As I did a woman came towards me and asked me if I knew where the taxi rank was located and I told her that I was considering getting a taxi. Her face lit up and having found out that we were going in the same direction she suggested that we share the ride. We found the taxi rank but due to the delays we had to wait a while for a taxi during which time we shared a few details about ourselves. We connected for that short period of time. We may connect for the few minutes that we pay for something at the checkout or with the waitress at the cafe.

We also have deep connections with some family members and special friends. These bonds can last a life time and support and sustain us through the ups and downs of life.

Enjoy your time with those you love.

warmest wishes
Sarah

Foodie Friday - the low GI diet

The GI diet was originally designed for people with diabetes because 'GI' stands for 'Glycaemic index' which means it measures how much sugar will end up in your blood after eating a particular food. People with diabetes need to eat foods that don't put lots of sugar into the blood because they don't have the required amount of insulin to allow that sugar to enter their cells, so it stays in the blood and causes all sorts of medical issues.

When people without diabetes eat a food with sugar in it the body releases a hormone called insulin that allows the sugar to enter the cells to be used as energy. Any excess sugar is then converted into fat to be used in times of famine.

The low GI diet helped people with diabetes type II to loose weight in addition to causing more stable blood sugars. The weight loss is quite slow and steady as this diet helps the person to loose fat, which is usually lost at about 1 - 2 kgs a week.

In the days before sugar cane was grown and used to create pure sugar we got our sugar from natural foods. Carbohydrates contain sugar and some contain a lot more than others. The only food not to contain sugar in any form is protein, except for dairy because milk contains lactose, a form of sugar.

Natural cereals contain complex carbohydrates which means that they contain less sugar and take longer for the body to utilise. They also have fibre because it hasn't been removed in the manufacturing process. Oats are one of the best cereals for breakfast because it is a low GI food, has fibre and is good for lowering cholesterol. However once cereals go through the manufacturing process they are often refined and have both sugar and salt added because many people prefer their food this way. There are low GI cereals which are usually high fibre without added salt and sugar.

Some vegetables and fruit have quite a low GI such as tomatoes and most green vegetables however there are a few that have a really high sugar content such as white potatoes, pumpkin and parsnips which have the highest of all the vegetables.

It is quite easy to obtain a list of low GI foods and here is a link to just one of them:
http://www.the-gi-diet.org/lowgifoods/

This diet offers a wide range of foods so it is easy to have a varied and healthy diet however some foods can be quite difficult to assess their GI so if choosing this diet the person needs to have a list handy until they learn the most common foods, which are usually the ones they eat every day. Favourites like white rice can be swapped for low GI rice. Eating fast food is usually not advised because there is no way to really know the GI in any one item and a lot of fast food has added sugar. Even sushi has a high GI because of the sticky rice used. Eating out in restaurants can also be a little difficult until the GI of several foods is remembered but restaurants are usually very good about letting the person know what is in the dish and will have the chef cook things without the sauce.

Check with your health practitioner before undertaking any diet.

warmest wishes
Sarah

Wellness Wednesday - meeting our need for significance

Many people are under the assumption that our need for significance is met through show. Having expensive goods that show the world that we have money, are important or that we have lots of friends who think that we are important. I used to think this as well, until I learnt about our human 6 Core Needs.

As with the other needs, our need for significance will be met in some form and this could be resourcefully or unresourcefully. Because of our need for significance it means that we will fill in the gaps where we haven't met it resourcefully.

We all want to be loved, to be needed and to be appreciated. We all want a 'significant other' in our lives. Sometimes you see couples struggling to decide where to spend Christmas because both sets of parents need them to be at their place on Christmas day to demonstrate that they are significant to the couple. They feel upset if the couple go to the other set of parents and not them. They measure their child's love for them by where the couple spend Christmas day. Some couples, and later families, spend Christmas day driving from one set to the other to see both Christmas day. This demonstrates the fear of not being enough and of not being loved, which is the opposite to feeling significant.

You probably know someone personally who likes to put others down and maybe gossip about them as well. Or perhaps you know someone who tells sad stories about themselves where they are the martyr or victim. Some people are promiscuous and there are those that lie in a way that they will get found out as a way of being significant. They may be rebellious to get attention. As you have probably guessed, these are all ways to meet the need for significance unresourcefully. They are obtainable but not sustainable and they can never lead to real happiness.

It may surprise you to know that the man in the photo, the dalai lama is one of the best examples of meeting our need for significance resourcefully. If you thought that you had to have money, luxury goods or the life of the party this man can show us how to be really resourceful when we meet our need for significance.

Being a leader of other, of self, speaking up, achieving a goal, volunteer work and making other feel significant is how we can meet our need for significance resourcefully.

We can all be unresourceful at times, fall in a puddle on the floor or throw a tantrum when things don't go our way but when we strive to be resourceful, to be a giver of significance, to be a leader that others can respect and follow and when we work hard to achieve our goals, then we can be happy.

The face that you see in the mirror every day is significant and has amazing capabilities and strengths to share with their family and friends and the world at large.

How do you give significance to others?
What is your next goal that you are working towards achieving?

It is said that when you take care of the dreams of others, they take care of yours.

warmest wishes
Sarah

Foodie Friday - High Protein Diets

Dr Atkins first recommended a high protein - low carbohydrate diet in 1972 in his first book. He used this diet to assist his heart patients to loose weight and reduce their risk of heart disease. He experienced many successful cases with this diet and published his book. This book has been revised many times but the diet plan remains the same. The diet plan is in four phases with the final phase being the maintenance phase. On the Dr Atkins diet the participant can eat as much fat with their protein as they please but vegetables are very limited and fruit is off limits for the first two phases.

Dr Dukan also has a diet that recommends high protein and low carbohydrate. This diet also has four phases and includes more vegetables than the Atkins diet and includes daily oat bran for all four phases. In addition to high protein and low carbohydrate it also recommends low fat. The exclusion of fat and inclusion of more vegetables plus the oat bran are the two main differences between the two diets.

These two diets reduce carbohydrates because of the way that the body metabolises it. When we eat a carbohydrate our body produces insulin to metabolise the sugar and allow it into our blood cells so that we can use it for energy. You may have noticed that when we are tired we crave sugar and this is because our brains are telling us that it needs more energy. All sugar that isn't used at the time is then stored as fat for the next famine. However if you live in a country that doesn't experience famine the fat is likely to remain unused unless you make a conscious effort to use it.

The high protein diets have the participant eat almost no carbohydrate for the first phase and very little for the second phase so that they body has no sugar to be stored as fat, which means that the body has to start to use it's fat stores.

There have been both fans and critics of both diets with many blogs from those that have used the diet and articles from the medical profession expressing some concerns. One of the bigger concerns from the medical professional was about the amount of saturated fat permitted on the Atkins diet and how that could potentially affect heart health. Another concern has been that the high amount of protein could cause kidney damage. There appear to be as many articles for as there are against the high protein diet.

People who have tried the diet mostly write about the weight that they lost but many also write about the constipation, bad breath and lack of food choices in the first two phases. Some people have found the diets so successful that they have stayed on the maintenance phase for years. As with all weight loss plans there are many aspects to consider and personal preferences. Would you prefer a diet that allowed you to eat limitless amounts of cheese, cream and other fats in addition to protein or would you prefer a diet that prevented you from eating fats and had you eat more vegetables and oat bran? Neither permit sugar during the first two phases.

 Because both diets have been around for a while there is a lot of personal experiences and stories about both which you may find helpful if considering either.

Consult your health practitioner before commencing any diet.

warmest wishes
Sarah

If you have been on one of these diets we would love to hear your story. Was it successful?

Wellness Wednesday - meeting our need for adventure

What is your idea of adventure? For some it is undertaking extreme sports and for others it could be travelling to another country. Do you prefer a ride in the park or a ride up a mountain? Would you rather row down your local river or row down the Amazon river? How many times have you done something for fun that was also a little (or very) scary?

Richard Branson was once asked about how he felt about the risks that he has taken over the years. He replied that he hadn't taken any. He had made calculated decisions in which he worked out if he could handle the worse possible outcome from undertaking a particular challenge.

We all have a need for some adventure in our lives to meet our Core Need for uncertainty. Too much certainty imprisons us in a very small comfort zone. Too much uncertainty can cause chaos. So how do we decide what is what is too little, what is too much and what is enough? And how do we meet this need resourcefully; obtainable and sustainably?

The amount of variety and adventure that we have in our lives partly depends on which Core Need is the more important to us out of these two. If your top Core Need is certainty then you will need less adrenaline pumping adventure, and if your top Core Need is variety then you may need a little more. However even if your top Core Need is uncertainty, this can be more about your need for variety than adventure, and for other people it is more about adventure than variety.

 When we are feeling overwhelmed this can be because we are meeting our need for uncertainty and this is one of the unresourceful ways to meet it. There will always be times in our lives when events are overwhelming but when we can't decide if we should tackle task 1 or task 2 first so we become overwhelmed and tackle neither, this is meeting our need or uncertainty. Other unresourceful ways to meet it include getting drunk, taking illegal drugs, changing TV channels, self-sabotage and creating drama in our lives.
Resourceful ways to meet our need for variety and adventure include being playful and having fun, embracing adventure, having different hobbies, being creative and taking on new challenges that help us grow as a person.

We don't have to snowboard, bungee jump or para glide to meet our need for uncertainty. Taking up a new hobby or reviving an old hobby can meet our need for variety and travelling to a new town or wilderness can meet our need for adventure.

 A weekend away in a little town that you have never visited before or a holiday to a destination that you have read about and always wanted to visit can be a wonderful way to meet our need for variety and adventure.

have fun
Sarah

Foodie Friday - Mediterranean diet

Imagine a plate full of beautiful tomatoes drizzled in olive oil with fresh basil leaves, accompanied by some home-made bread and a glass of red wine. This could be part of your menu if you follow the Mediterranean diet.

This diet is based on research that looked at the reasons that people in the Mediterranean region lived longer healthier lives than many of their European neighbours.

The research found that the Mediterranean diet contains lots of fresh vegetables and fruit, lean meat, wholegrain cereals and only small quantities of dairy and salt. The foods are flavoured with herbs instead of salt which is good for preventing high blood pressure.

Further research has been undertaken and there are lists of recommended food and food which should be eaten less frequently. From these lists there is a pyramid of food so that you can see at a glance how frequently each food group should be consumed.

 

This diet is about having a mix of healthy foods every day over the long-term and it also recommends physical exercise for all the health benefits it offers. The vegetables can be eaten cooked or raw so long as they don't have salt added or additional fats like butter and cream.  

• Maximise your intake of vegetables, peas and beans (legumes), fruits and wholegrain cereals. Potato intake should be reduced because they contain a high level of starch.
• Limit your red meat intake - fish and poultry are healthy substitutes.
• Where possible, use  olive oil or rapeseed oil in place of  fats such as butter or lard.
• Limit your intake of highly processed 'fast foods' and 'ready meals', because these often contain salt, saturated fat and sugar.
• Eat only moderate amounts of dairy products, which can be low fat for increased weight loss and maintenance.
• Do not add salt to your food at the table - there is already plenty there.
• Snack on fruit, dried fruit and unsalted nuts rather than cakes, crisps and biscuits.
• Drink (red) wine during meals, but no more than three small glasses per day if you are a man and no more than two small glasses per day if you are a woman.
• Drink lots of water, which is recommended for general health 

Consult your health practitioner before commencing any diet.

warmest wishes
Sarah

Wellness Wednesday - Change a habit. Change your life.

Why would you want to change a habit? You might want to change a habit that is preventing you from reaching your goals. We all have lots of habits some of which support and serve us and others that hold us back.

We brush our teeth every morning and evening without giving it much thought because it is a habit that has served us for years. It wasn't always the case and dental hygiene didn't become the 'norm' until the beginning of World War II when the American army found itself paying for thousands of dollars worth of dental care for enlisting soldiers.

Because our habits are mostly unconscious we often don't think about them and this means that we don't consider changing them.

Years ago when I was a lot younger than I am now and living at home with my parents and siblings my mum would do the ironing every week. This was not her favourite chore as she much preferred being out in her garden. So to help her through this weekly chore she would do the ironing with a packet of biscuits by her side, to help get her through the mound of clothes and bedding that five people can generate in a week. At the end of each session she would look surprised and asked who had eaten some of biscuits. The only answer could be that she had eaten the entire packet as none of us children liked these particular biscuits and my father would be at work. Despite knowing this she continued this habit for years.
Then one day, out of the blue, she suddenly decided that this habit did not serve her anymore. And she stopped. No more biscuits when ironing. And to this day she still does the ironing biscuit free. It takes insight and determination to recognise and change a habit successfully and in that moment my mother showed us that we can change a habit if it no longer serves us.
The summer that I turned 16 my family went on a three week camping holiday around Europe. Those of you who know me well will understand that camping was not and will never be my choice of accommodation. However the trip was wonderful. Because we were taking most of our provisions with us my mother decided that she and I would give up sugar in coffee. We would do it for lent, and we would do it together. We would also continue to drink the same amount of coffee. For the first few weeks it was vile, like drinking bitter poison. It was only because we did it together that I kept going.

After three weeks we tried it with sugar to test how we were going. It was now revolting with and without sugar. We kept going and Easter our coffee tasted good again and revolting with sugar. We had manged to give up sugar in coffee.

It can be challenging to change a habit by yourself and to work through it. A habit has three parts; a cue, a task and reward. To change a habit the reward is changed first and then the other parts are changed. It can be done the other way by changing the cue first however for most of that this would mean changing substantial parts of our lives. In changing the reward it can be easier to change the other two parts.
An example would be eating a packet of biscuits when ironing. For me the reward when ironing is the nicely folded pile of laundry at the end and an empty ironing basket. I happen to find ironing quite relaxing. For my mother the pile of folded laundry and empty basket wasn't enough of a reward. She doesn't find ironing relaxing. She chose a packet of biscuits as her reward. When she chose to stop eating a packet of biscuits each time she was changing her reward. Now her reward to two-fold. She was rewarded by her willpower not to eat the biscuits which made her feel good about herself and she was rewarded by maintaining her weight. These two rewards were bigger than the biscuit reward. 

When she and I gave up sugar in our coffee our reward was being proud of ourselves for giving it up and changing our taste buds to want less sugar. We also enjoyed doing it together and the sharing of the experience was also part of the reward.

To assist you to change a habit that is preventing you from reaching a goal, or a habit that is not supporting and serving you, I have created a workbook that takes you through each stage of the habit week by week so that you can slowly and comfortably create a new habit that does support and serve you. The workbook offers you the opportunity to work on three habits or you can continue to work on the one habit that requires some time to change. With easy to follow explanations and examples you can use this workbook to achieve a goal that you have previously struggled to attain. For just $10 (plus P&P) you can start to work towards changing that habit that has been holding you back from reaching your goal.

When you change just one habit your unconscious brain believes and knows that it can change as many habits as it chooses to create the changes that you want to make to reach all your goals. This is why changing just one habit can change your life.

warmest wishes
Sarah

Foodie Friday - John's Amazeballs Chocolate Cake

Dark chocolate is full of all sorts of goodies including MUFAs  which are monounsaturated fatty acids. MUFAs are better for our heart and blood stream, helping to lower cholesterol and stabilise insulin levels. Dark chocolate can also help to slow down our metabolism so that we eat less. Because it has a more bitter taste we tend to eat less of it than other chocolate types.

A dark chocolate diet includes cocoa powder in foods and drinks including chocolate cakes which can be made with either dark chocolate or cocoa powder.

The dark chocolate should be a good quality chocolate and have at least 70% cocoa content. Not all dark chocolate is created equally. Some cheaper dark chocolates have more sugar and milk products in them.

To celebrate the joys of all the goodness that dark chocolate has to offer I am including a recipe for an amazing chocolate cake. This cake can be eaten on its own or for special occasion it can be made to include a ganache. I would like to thank the lovely woman who gave me this recipe.

 Line 30cm cake tin and set oven to 280C.
Melt 300gm butter with 250gm of dark chocolate over a double boiler.
Add 3 cups of sugar and 2 1/2 cups of boiling water and stir in. Add 2 expresso coffees.
Whisk in 2 1/2 cups of self raising flour and 1/2 cup of dark cocoa powder.
Whisk in 4 eggs.
The mixture should be runny.
Place the mixture in the cake tin and bake for 1 hour 20 minutes. The skewer should come out clean.

For the ganache use the Stephanie Alexander Ganache recipe.

When serving microwave each slice for 10 seconds to melt the ganache and warm the chocolate.

Warmest wishes
Sarah

Wellness Wednesday - meeting the need for certainty

When we are little we have an immense need for certainty. We need to know that we are going to be loved, cared for, feed, clothed and have all our needs looked after. Watch a small child playing with other children and you will notice them take frequently glances at their carer to make sure that they are still there. They will probably also run back to them between playing for an extra bit of comfort and security.

Small children prefer routine and absolute certainty in their lives. As we get older we enjoy some variety and the amount we enjoy changes as we enter our teenage years and also on each individual. Some people love lots of variety whilst others prefer lots of certainty. We are born with a preference for either more certainty or more variety and this can be seen in quite young children.

As I explained last week we can meet our need for certainty either resourcefully or unresourcefully. We will always meet it but is the way that each of us is currently meeting is obtainable and sustainable, which means that we are meeting it resourcefully. When we meet our needs resourcefully our actions are good for us, good for others and good for the community. Sometimes it doesn't feel good for us because the way we are meeting a need is outside our comfort zone because we are stretching ourselves so that we can continue to grow. We don't usually do this to meet our need for certainty, which is all about comfort.

If we meet our need for certainty to such an extent that our need for variety is struggling to be met at all, then our comfort zone will shrink and we will start to experience boredom, lethargy and for some people it will lead to depression. Have you ever had a job that was like that or know someone who is in a job like that? Do you ever find yourself bored when you are at home watching television every evening? We need some variety even when certainty is more important to us than variety.

If we meet our need for certainty by controlling other people, watching hours of television instead of doing a variety of activities, using food for comfort or procrastinate we are being unresourceful. Just so we are very clear about this, we are all unresourceful some of the time.Who among us has never procrastinated? But if we do these things for any period of time and/or on a regular basis then we are preventing ourselves from being happy and fulfilled.

Resourceful ways to meet our need for certainty include backing ourselves in order to reach our goals and having routines that support and nurture us and provide foundation. If you have a routine that involves having fun, exercising or creating something then you are meeting your need for certainty resourcefully.

Sometimes life throws us a curve ball and we experience great uncertainty. To redress the balance finding activities that fulfil our need for certainty can help us to feel more calm and to cope better with the issue. Ways to experience more certainty at such times include household chores, rearranging drawers and cupboards, gardening, going for a walk somewhere familiar and reading a favourite book. 

Enjoy your moments of certainty every day

warmest wishes

Sarah

Foodie Friday - The sleep diet

Are we getting enough sleep? The answer for most of us is that we are not getting as much sleep as we need. This can have several detrimental affects on our bodies and minds, and one of these is weight gain. Would it surprise you to know that good regular sleep can help us achieve our target weight and maintain it?

 People who have enough sleep have lower a BMI than those people who are sleep deprived. What is it about lack of sleep that can lead to weight gain? Not getting enough sleep creates havoc with our hormones.

Leptin is produced in our body's fat cells and it suppresses hunger. It works with grehlin which is released by our stomachs and induces hunger. When we don't get enough sleep it lowers the levels of leptin and increases the levels of grehlin so we feel more hungry. Because we are tired we reach for comfort food with higher levels of sugar and fat, and eat more of them. When we get enough sleep our levels of leptin are increased and levels of grehlin are decreased which means that we are less hungry.

We produce more growth hormone when we are asleep then awake, which is one of the reasons that children need more sleep. We also need growth hormone for repairing our body's, which is why we need more rest and sleep when we are ill or when we have had surgery or a broken bone. Growth hormone also helps to build muscle and muscle helps to increase our metabolism. Lack of sleep means that we have less growth hormone, less repair, less muscle and reduced metabolism. This can all lead to weight gain.

Sufficient sleep reduces our levels of cortisol, one of the stress hormones. Cortisol interferes with our body's ability to make muscle and breaking down protein into glucose is stimulated by cortisol. All unused glucose is stored as fat.

To have the energy to exercise and repair after exercise we need enough sleep. If we force ourselves to exercise when we are too tired we will increase our risk of injury and we will take longer to repair any injuries sustained.

Lack of sleep can also cause people to feel a bit fed up or even depressed, which can also lead to choosing comfort foods, less exercise and increased weight gain.

As busy women we can find it hard to get enough sleep because there is always something that 'needs' to be done, or we have too many thoughts in our head to relax enough to be able to sleep well. However if we are to reach our weight goals and maintain them, and if we are to enjoy a sustainable level of health and vitality then we need to have enough sleep.

As we become better at time management, delegation and realising that we are worth looking after, we can begin to enjoy enough sleep and the many benefits that it brings with it.

warmest wishes
Sarah

Wellness Wednesday - Meeting all your needs

Have you ever heard someone say that they will be happy when ..................? They will be happy when they win lots of money or be happy when they find true love or happy when all their ducks line up and the stars align.

Have you ever felt that you could be happy if only one or two stars aligned or if you got what ever it is that you currently desire? I know that I have.

What can we do that can help us to feel happy now, this week? There is an answer and it doesn't involve anyone giving you anything. It doesn't involve money or ducks that line up. It does involve YOU.

Have you ever noticed how young children can be so happy in the moment? When was the last time that you played like a child, enjoyed a moment as excitedly as a child? When did you last jump in a puddle?

Young children instinctively know how to live in the moment because they don't know anything else, yet. And there is a way that we can enjoy each area of our lives here and now. It can be achieved by meeting each of our 6 Core Needs.

Every human has the same 6 Core Needs that must be met, in the same way that we must breath oxygen and keep hydrated. These 6 Core Needs are:

• Certainty
• Variety
• Significance
• Love/connection 

These first four needs are physical needs and we will always meet these needs. When we walk into a room we don't make sure that it has oxygen, and having found out that it does have oxygen, we don't then decide that we will breath it in. When we walk into a room we automatically breath in and out. If there wasn't sufficient oxygen we would do what ever we could to get sufficient. It is part of our survival mechanism.

When we get up we don't consciously decide that today we will meet our core needs. We automatically meet them and this will be in one of two ways; resourcefully or unsresourcefully. We know that we are meeting our needs unresourcefully because whilst this way is obtainable it is not sustainable. When we meet our needs resourcefully it is both obtainable and sustainable. For example we could meet our need for significance through drama. We create drama around something that is going on in our lives and we tell everyone so that they will agree with us, support us and make us the centre of their attention. This meets a need for significance unresourcefully. It is obtainable but not sustainable because even if we keep the drama going, eventually everyone else will become bored with it. Or we could meet our need for significance through being an expert in our own field, or by volunteering. These ways are both obtainable and sustainable.

To meet the last two core needs we need to meet the first four resourcefully. The last two core needs are the needs of the spirit:

• contribution
• growth

Think of something that you love doing and then work out how it meets each of your core needs at a high level. For example if you love to play the piano it meets your need for certainty because this is something that you can do and you know that it brings you joy and you probably have access to a piano any time you want to play. It meets your need for variety because you can play different types of music. It meets your need for significance because you can play for other people which brings them joy, and it meets your need for connection through the music itself and when you talk to other people who also play the piano and/or love to talk about music. It meets your need for contribution because you are bringing joy to those around you and you may also play for specific groups such as the local church, the local scouts or a local school. And finally it meets your need for growth because you can continue to learn more skills and how to play different kinds of music and increase your knowledge.

Over the next few weeks will explore these core needs and how to meet them and how we make our decisions based on our core needs.

Enjoy working out what you really enjoy doing and how this is because it meets all your core needs and conversely what you don't enjoy doing and how you could tweak things to work towards meeting your core needs in these activities.

warmest wishes
Sarah

Foodie Friday - A chocolate diet

What if you could go on a weight loss plan that included chocolate for breakfast, lunch and dinner? Whilst we don't usually have chocolate for breakfast it has been an option for years, with chocolate croissants and hot chocolate being increasingly popular. As a child I remember being able to eat any kind of chocolate for breakfast including a chocolate Easter Eggs.

This eating plan doesn't include quite that much chocolate but it does have chocolate built into every meal. There is a list of options for each meal and very specific chocolate items that fit in with the calorie allowance. This chocolate weight loss plan is a calorie counting style plan and it also includes lots of vegetables and some fruit. In case that wasn't sufficient chocolate for the chocolate lover, there is an additional skimmed milk allowance into which you can add chocolate powder for a chocolate snack.

Does this make it a good weight loss plan? There are definite pros and cons with this weight loss plan. Any weight loss plan that has reduce calories should result in some weight loss and the plan does contain lots of healthy food options including vegetables, fruit and proteins. The plan also provides a high fibre diet. The downside of this diet plan is that the chocolates chosen as part of the plan are high in sugar. Whilst the energy from the sugar is included in the plan there is more to sugar consumption than the energy it provides.

When we eat something with sugar in it our bodies release a hormone called insulin to help us utilise the sugar and use it for fuel. Any excess fuel is stored as fat. The more sugar we consume the more insulin is produced and the more fat is stored. Because the diet plan has reduced calories the body will hopefully use all the sugar consumed however it could also store some of it as fat. This could cause a bit of a 'yo-yo' effect.

For people for whom chocolate is an absolute must every day, this is probably a feasible option for a weight loss plan. If changing your eating habits is part of your weight loss plan then this plan is not your best option because you will continue to use chocolate as part of your daily intake.

We are all unique and there is no 'one size fits all' weight loss plan. This plan is not suitable for anyone who is pregnant or who has diabetes type I or type II or glucose intolerance. As always, check with your health practitioner before considering commencing any type of weight loss plan.

For those of you who are interest here is a list of possible menu options and the website is at the bottom of this page.

Warmest wishes

Sarah



Breakfasts(around 250 calories)
 
Banana and chocolate nut spread on toast

1 slice wholegrain toast topped with 2tsp chocolate nut spread and 1 small banana.

Fruit salad and pain au chocolat Fruit salad made from 1 kiwi fruit, 7 strawberries, 1 satsuma and a handful of blueberries topped with 3tbsp low-fat plain yogurt. Plus 1 store bought Mini Pain Au Chocolat.

Strawberry and chocolate cereal 40g Nestle Coco Shreddies with skimmed milk and 7 strawberries. Plus 1 small glass of orange juice.

Scrambled egg on toast and hot chocolate 1 slice whole grain toast with 1tsp low-fat spread, 1 scrambled egg and 2 grilled tomatoes. Plus 1 sachet Options Belgian Choc instant hot chocolate drink.

Breakfast on the run 1 muesli fruit and nut with milk chocolate bar and 1 small bottle of fruit smoothie.


Chocolate wheat biscuits with banana 2 chocolate wheat biscuits with skimmed milk and 1 small banana.

Chocolate porridge 1 sachet Quaker Oat So Simple Indulgent Chocolate Brownie Porridge made with skimmed milk. Plus 1 apple.

Lunches (400 calories)
Prawn salad pitta and Maltesers 1 wholemeal pitta bread filled with salad leaves and a handful of cooked prawns mixed with 2tsp reduced calorie seafood dressing. Plus 1 kiwi fruit and 10 Maltesers.

Vegetable soup with a cheese roll and chocolate cake ½ carton fresh vegetable soup with 1 wholemeal roll filled with 2tbsp low-fat soft cheese and 1 tomato. Plus 1 Mr Kipling Chocolate Slice.

Tuna and sweetcorn sandwich and milk chocolate mousse 2 slices whole-grain bread filled with ½ small can tuna in water mixed with 2tbsp sweetcorn and 2tsp reduced calorie mayonnaise. Plus 1 pot shop bought Light Chocolate Mousse.

Cheese and tomato bagel and chocolate ice lolly 1 toasted whole-grain bagel with 3tbsp grated reduced-fat cheese and 1 tomato. Plus 1 apple and 1 Walls Chocolate Mini Milk.

Spicy chicken and new potato salad and chocolate buttons Salad made from 1 skinless chicken breast, 4 boiled new potatoes in their skins, spring onions, cherry tomatoes, ½ green pepper and 3tbsp hot salsa. Plus 12  Chocolate Buttons.

Baked beans on toast and mini eggs 2 slices wholegrain toast topped with 1 small can baked beans. Plus 7 strawberries and 6 chocolate Mini Eggs.

Salmon and rice salad and Jaffa Cakes Salad made from ½ small can pink salmon, 3tbsp cooked brown rice, cucumber, spring onions, cherry tomatoes, radishes and 3tbsp testis. Serve with a green salad.

Main meals (500 calories)
Roast pork and Curly Wurly 2 thin slices lean roast pork, 2 medium-sized roast potatoes, vegetables and fat-free gravy. Plus 1 Curly Wurly.

Veg and pasta pesto and chocolate fingers 7tbsp cooked whole-wheat pasta mixed with lightly-steamed broccoli, 3tbsp peas and 1tbsp pesto, heated through and served with 1tbsp Parmesan cheese and salad. Plus 3 chocolate fingers.

Turkey stir-fry and Kit Kat Stir-fry made with 1tsp sunflower oil, garlic, ginger and chilli to taste, 1 turkey fillet, ½ pack stir-fry veg and 1tbsp reduced-salt soy sauce. Serve with 6tbsp cooked brown rice. Plus 2 bar Kit Kat.


Greek supper and Flake Salad made using 50g reduced fat feta cheese, 1 tomato, 5 black olives, cucumber, ½ green pepper and ½ red onion, served with 1 wholemeal pitta and 1tbsp tzatziki. Plus 1 Cadbury Flake. ck per ziki.
Beef fajitas and Smarties Fajitas made using 100g lean beef, ½ red onion, ½ red and green pepper and Cajun seasoning and fried in 1tsp sunflower oil. Serve with 1 flour tortilla, 1tbsp each of salsa, reduced-fat creme fraiche and reduced-fat grated Cheddar cheese, and salad. Plus 10 Smarties.

Roasted veg with mozzarella and Easter egg ½ small courgette, ½ small aubergine, ½ red pepper, and cherry tomatoes roasted in 2tsp olive oil then topped with ½ small ball reduced-fat mozzarella. Serve with a 5cm piece granary baguette. Plus 30g of any Easter egg shell.

Steak and salad and Crunchie 1 grilled small steak with 1 grilled tomato, grilled mushrooms and salad. 1 Crunchie.

For further details check out: 

http://www.mirror.co.uk/lifestyle/dieting/eat-chocolate-all-day-and-lose-half-778993