Learning to understand your nutrition and the density of some foods is a great step towards fuelling your body with the greatest nutrition of your life!
WHAT ARE CALORIES?
Calories are a simple measure of energy in your food. Kilojoules measure the same thing with a different measure; 1 cal = 0.004184kj.
1g of protein = 4 calories
1 g of carbs - 4 calories
1g of fat = 9 calories
1g of alcohol = 7 calories
PROS OF CALORIE COUNTING:
Calorie counting will keep you more accountable for what you are putting in your mouth AND most importantly it makes you very aware of the calorie density of some foods you are choosing to fuel your body with.
Calorie counting takes the guesswork out of losing weight/gaining muscle or whatever your goal may be. It is also great for feedback on what you can change through reflection of where you DID make choices not great for your goal. This will allow you to reach your goal faster.
Calorie tracking is great...
You’re eating all the right things….
You’re even getting active most days…
BUT the fat is just not budging!
I hear you girlfriend and I want you to know that YOU are doing all the right things for what you know BUT sometimes we need to dig deeper and look at what is really happening in our bodies...
Have you ever taken the time to check in with your hormones and what part they are taking in your health journey?
Hormones are your body’s chemical messengers, controlling almost every physiological process in your body, including:
Wouldn’t it be wonderful to not only be fuelling your body for optimal energy and health but KNOWING the foods that will balance your hormones and help you step away from the mood swings, heavy periods and even give you a better sex life!
To start on your balancing journey it is so important to be eating a balanced diet filled with fruit, vegetable,...
Can you even imagine never dieting again?
With such a strong pull towards our diet culture in society today, especially while we scroll through social media there is no wonder why women (and even men) feel overwhelmed and anxious about what to do to lose weight, get healthy or even what is the right thing to eat?
What if I told you there is a way that you can have your cake and eat it too?
IMAGINE IT! Only every focusing on what is FUELLING your body and never punishing it again!
This is what I call INTUITIVE EATING..
Intuitive eating isn’t as airy fairy as it appears to be. It isn’t a means to an end like every diet can be. It is a set of tools (that’s right, not rules) and skills to give you freedom from food and to open up the rest of your life outside of food and body worry.
One of the biggest questions I ask my nutrition clients to ask themselves before they eat anything is… “Am I going to feel good before, during and after...
Eliminating the “mummy tummy” is such a hot topic in the world of mums!
I can’t even count how many times I have been told “I just want to lose my mummy tummy, I’ve tried everything and nothing works!”.
Of course we can decrease the fat stores in our belly and bring ourselves into the lean women we want to be, but you also should remember you have birthed a child….or 3 in my case!
There are 3 Key Lifestyle Changes You can Take to Reduce Belly Fat and step away from the harmful diseases associated for good:
As busy mums, it can be so easy to always be reaching for that quick hit of energy in chocolate, coffee or just a small handful of lollies.
If you want to beat the bulge then it is important to fuel your body with fresh wholefoods as much as you can. Avoid highly processed foods and sugars and ensure you are drinking at least 2L of water every single day. Just doing this alone will give your body more energy and...
We live in a world where women struggle to feel confident, sexy, powerful and let’s not even get started on, in control of their lives….
This BITCH destroys every ounce of self belief, self confidence, self love, body image, dreams, hopes and happiness….one woman at a time!!
You feel STUCK!
You feel UNAPPRECIATED!
You feel ALONE even when you’re in a crowd!
You don’t even recognise the woman in the mirror anymore…..
Sometimes we don’t even know if we speak negatively about ourselves or others….it just flows out of our mouth before we even realise, an unconscious pattern that keeps repeating over and over.
Identifying negative thinking can be a really BIG step in ditching the bitch in your head for good!
If you’re not sure if your self-talk is positive or negative?
Some common forms of negative self-talk include:
This is when you magnify the negative aspects of a situation and ignore all of the positive ones.
How to find zen when the world as we know it is falling away?
Do you ever find yourself feeling like you’re on a hamster wheel? Just running, running, running but feeling like you’re getting nowhere at all??
Are you in constant tension in your solar plexus, with a feeling of suffocation most days?
In a society that is obsessed with pushing more and more, it is easy to get caught up in a life of constantly chasing goals and not even recognising where we are at right now and how much we have truly achieved. Trust me! I am very guilty of this more than I would like to admit.
Not that long ago I was in a place where so many horrible “things” were happening “to me”. I couldn’t even see past the forest and understand that what was happening was happening for me (more on that later). This time in my life really made me strip back the s%&* and dig deep into how I could find inner peace within ME.
Now with COVID-19 stripping...
Do you sometimes find yourself making an excuse to be “driving past” your favourite take away shop just so you can grab a snack to stifle your building anxiety?
Is the pantry your best friend when you’re feeling down, upset or lonely?
Do you like to reward yourself with food when you feel you “deserve” a treat?
Do you feel powerless or out of control around food?
Sounds like you are eating your emotions instead of dealing with them!
Finding comfort in food is such a common tool that we use so that we don't have to deal with our emotions, otherwise known as emotional eating.
WHAT IS EMOTIONAL EATING ANYWAY?
Emotional eating is mindlessly eating food in the hope it will make you feel better. It is eating regardless of whether we feel hungry or not. When we experience negative emotions it can often feel like there is a void inside of us and so quickly want to fill this void to no longer feel the discomfort.
This is where food comes in.
I DON’T HAVE THE TIME…I NEED TO GET FITTER…I’M TOO FAT TO START!
Are you telling yourself stories so you don’t have to get started??
I’ve certainly come across some very well thought out excuses as to WHY women will NOT invest in themselves, be that time or money.
Through my many years as a Women’s Health Expert, I have found the greatest road block to women taking care of their health is not wanting to make time for themselves. Yes, that’s right I said “wanting”, it may be on a subconscious level but when you say no to self care, YOU are making the choice to NOT put your own health first.…….
The top 5 excuses I regularly hear as to why women won’t put themselves first are:
You know about mum guilt right? Feeling sick in the stomach or 'bad' for taking time for yourself? Feeling like your kids are not getting enough or 'as much' as others? Feeling that you'll never be enough...oh yeah, that's mum guilt!
Studies have shown that a staggering 78% of mums feel guilty for actions they have taken while “mumming”, with 68% saying this occurred once or twice a day. The majority of mums attribute ‘not spending enough time with the kids’ as the main cause. Other causes include ‘not trying enough activities with the kids’ and ‘not being able to afford enough’.
Mummy Guilt is real. It is something all us mums have inside us and while we can channel the guilt for good (more on that later), if not channeled it has the ability to cripple us!
But where does it come from and WHY...
Burnout is a state of extreme emotional, physical and mental exhaustion caused by excessive and prolonged stress that has never been addressed.
COVID has brought so many different forms of emotion to so many of us and burnout is at the forefront of this!
Burnout is actually considered an epidemic in our current world. Surrounded by devices and never being able to switch off is making it more and more difficult for anyone to live in the moment and walk away from constant “busyness”!
For me….COVID caused my lingering burnout to slap me in the face!!!!
For so many years I felt it building, ignored the signs and instead, like most busy people, I kept pushing myself onwards. Constantly pushing myself to be this person I felt I had to be in order to be...