How Do You Cope With Ageing?

HOW DO YOU COPE WITH AGEING?

Ageing is inevitable, we can’t stop it.

Ageing can leave you feeling a bit uneasy when you start to see more wrinkles and how your body is changing as you age.

Maybe seeing saggy boobs and your ass feels like it isn’t as firm as it once was and your skin becomes drier.

The good news is that you can slow down the process of ageing and make the most of your new body.

You can do so much with your diet, lifestyle, mindset and exercise which is the 4 areas that I like to help and support women with.

I have noticed a lot of changes now that I am in my 50’s.  

During the last 10 years, on my perimenopause journey, I have changed my diet, learned to love myself more, changed the way I exercise and got toxins out of my life.

This has helped me so much with the way I feel and look today.

How are you coping with ageing?

I would love to hear from you.

In the meantime, watch my video where I will talk more about ageing.

DO YOU PRACTICE SELF CARE?

DO YOU PRACTICE SELF CARE?

“Self care is giving the world the best of you, instead of what’s left of you.”

– KATIE REED

In order to give yourself some self care, you need to put yourself at the top of your to do list always. 

Realise the importance of you and your health. 

What would happen if you could no longer take care of your families needs?  This can remind you that taking care of you is your number 1 priority. 

Do you think that staying healthy takes too much time and money?  I want to ask you what else takes time and money.  Getting sick does.  You can either make time for your health or it will be made for you when you are forced to confront it. 

You can learn to get organised and change habits to create healthy meals and that don’t cost a lot of money either.

Think about the time that you were last sick and I mean really sick where you could not go to work.  Maybe a bad cold or flu!  How stressful was it and you couldn’t do what you needed to do and couldn’t help other people.

Take time to visualise what your life will be like if you continue on with the way you are and not taking care of yourself.

SAYING NO

Have you learned how to say NO.  I think somewhere along the way of life, you think that it is wrong to say NO.  Why do you find this difficult to do.  Saying NO to something that does not serve you or not make you happy, is not bad and you should not be feeling guilty about it.

I like to think that the word NO means to Nourish Oneself.  Saying NO to things that are not good for you or things you do not want to do, allows you to say YES to the things you do want to do and that will make you feel good.

POWER HOUR

Can you incorporate a “power hour” into your day?  This means that if you can get up one hour earlier than anyone else in the house, what would that mean to you?

You can wake up better, drink a warm lemon drink, do some yoga, make time to journal and to plan your day, give thanks etc.  An hour is a lot of time to get a lot done for yourself.

If you can’t manage one hour, make it half an hour instead.

You will be amazed just how much better your day will be.

Set some goals by scoring 1-10.  Rate yourself today about your health and happiness.  Keep a note of this daily and try an increase your score every week.

Really hold yourself accountable to increase your number with whatever goal you set for yourself.

This could be to eat one healthier meal

Do more exercise during the week

Say NO to one thing you don’t want to do.

The most important relationship is the one you have with yourself.”

– DIANE VON FURSTENBERG

BE MORE PRESENT

Be more present in your day, even if you are just still for a moment to focus on your surroundings, how you feel, what you are thinking, what you are enjoying etc.

Your day can get busy and lots of things can go running through your mind.  You day can easily be missed by not being present in that day.

Try and stop yourself from doing too many things at once or thinking about tomorrow or last night, getting yourself in a panic about something.  Check in with yourself and take a breath and stop and be still to focus on just one thing. 

To be truly present, put your phone away and any other distractions.

BREATHE

Be still and focus on your breath.  A lot of people do not breathe very well.  When you can do some deep breathing it can really help to reduce stress. 

Breathe in for a count of 8, hold your breath and count to 4, then breathe out again and count to 8.  Do this a few times to really feel yourself relaxing.

Another way to help reduce stress and relax is to do nostril breathing.  What you do is hold one nostril in with your finger.  Now breathe in for a count of 8, hold for a count of 4, then swap nostrils and hold in the other side as you breathe out for a count of 8. 

DELEGATE

Are there things you are doing that someone else can do?  Can someone else do the grocery shopping?  Can you get it delivered?  Who can help out with the housework?  Every little thing that you can delegate to someone else will help give you more time to yourself.

These self care tools require no extra time or money.  Add at least one of these in a day.

Self-care is important and self-care can be easy.

With the right system in place it becomes part of your daily routine and can have incredible results.

What self-care system will you be adding to your life?

What Is Good About Menopause?

WHAT IS GOOD ABOUT MENOPAUSE?

Menopause is not all bad.

A lot of women think that when they reach menopause, they are:

Over the hill

Past their sell by date

Lose their attractiveness

Lose their looks

STOP right there.  

This does NOT have to be the case at all.

Today we are living longer so in Menopause you can make the most of what you have and go into Menopause looking good and feeling good inside and out!

You do not have to get older with the symptoms of old age!

It starts with you and it starts with your mindset.

Getting your head around the fact that Menopause can be the best time of your life.

Ok, so there are a few things that have changed at Menopause and they are:

You lose muscle tone

Your skin is less elastic and is much drier than before

Your hair is drier and not as luscious as before

You lose some bone mass

You are more sensitive to stress

You are more sensitive to sugar

BUT you can do so much to help with the above!

So what is good about Menopause?

Watch my video to find out more.

Oh and if you are a bit confused and fed up of your symptoms of Menopause, I am here to help and support you.

Don’t be confused and fed up, trying to figure it all out by yourself.

I have all the tools that you  need in my 30 Day Hormone Reset.

Get all the details HERE

 

Changing Your Eating Habits With A Positive Mindset

CHANGING YOUR EATING HABITS WITH A POSITIVE MINDSET

appetizer-bowl-delicious-1640772

Ok so let’s get real here and face reality, making changes in your life can seem like a huge task but it is completely “doable”.  I did it myself and if I can do it, so can you because I was a sugar junkie, I ate lots of bread and I didn’t make all my own meals.

When you begin to make changes, you need to view this as a transformational journey and be open to change and embrace it and learn new ones.

In modern day life where there is a vast amount of information on the internet now about lots of different ways to eat your food.  This makes it a bit difficult knowing where to start.

But, this is about you and what is best for you, not what your friend is doing or family members and don’t let anyone influence you with your decision.  You do what is best for you and your life, it is no-one elses and there is no “one size fits all” approach here.  This is a change for the long term, not a short term fix.

This is a powerful motivator to make those changes so you can look good and feel good inside and out.

Your motivation will be what drives you because this is important to you.  This is a change for you and no-one else.

Behavioural change science tells us that intrinsic motivation is the key – motivation that comes from within, that is internally driven by what is important to you. Make the change for yourself, nobody else.

Get a journal and write down honestly the reasons why you want this change for the better without any judgement on your part.  This will help you to get started on your journey to changes. 

Begin to make small changes and take baby steps.  This is a change of lifestyle and habits and it can take a while to get used to new ones.  Be kind to yourself and if you fall off the wagon, get back on it again and keep going.  Any small progress is a big win, so give yourself some credit and be proud of yourself. 

You might be someone who can make more changes than others depending on where you are.  If you are already eating healthy and prepare your own meals then you are already doing well to get healthy hormones.  You may be a master at meal preparation or you may be super organised yourself. 

As you start to make positive changes, really pay attention to how your life is changing, how food tastes, how you feel after eating that food, Keep a note of all this in your journal.

How is your attitude changing towards foods and how food tastes.  It can take a while to be able to actually crave healthy food and crave a salad.  Yes it is possible, because I do!

Are you having cravings for some foods?  Start to become very aware of what can be triggering any unhealthy food cravings.  Is it stress, tiredness or feeling anxious or depressed etc?  Sometimes women eat unhealthy foods to make themselves feel good or to fill a need or void in their life.  When you can get clear on what is driving these cravings or eating patterns, you can do something to stop it and move on.

Get used to eating out at a restaurant or eating at a party and get used to making good food choices such as salad items and more vegetables instead of bread or pastries or crisps.  Eat a small piece of dessert instead of a large one.  Don’t let anyone make judgements about what you are eating or let someone influence eating more than you want.  This is your choice and just let them know that you want to make healthier choices with your food. 

Be prepared for hunger if you are late getting your next meal.  Carry some healthy snacks around in your bag to put you on until your next meal so you are not tempted to buy a packet of crisps or a chocolate bar.

When you do eat, take a look at your plate and how colourful it is with all the fruits and vegetables and salads you are eating. 

Take time when you are eating so you can really taste your food.  Eat with no distractions and eat mindfully, so no television or looking at your laptop or mobile phone while eating. 

Get used to food prepping like a pro!  Always plan ahead and write down what you will be eating for the next week and get all the food in your kitchen so you are prepared.  Give yourself an hour or so one day, maybe Sunday to chop, wash and marinade meat, cook a stew and freeze it etc. 

Keep yourself in check by checking in with yourself regularly on what you have eaten and how you are progressing.

Be proud of yourself for all your achievements, you are doing great.

Do you want any help and support from me?  I am here for you to give you the support you need.  You may need some fresh eyes on what you are doing to help you make a few changes here and there. 

I can assess where you are with your healthy journey and help with your choices of foods, herbs and supplements to help you along your journey to better health and healthy hormones.

My Hormone Reset has all the tools you need to help you make lasting changes for good! 

When you make your purchase of my Hormone Reset, we have a long chat together about where you are at and I will draw up a plan of action to guide you in making your food choices and lifestyle changes.  I will check in with you during the 4 weeks to see how you are doing.

All you need to do then is rinse and repeat and keep doing what you are doing.

Above all, be patient with yourself and your body.  Your body is in charge of healing and getting healthy again.  It can take a few months, 6 months, a year.  So you need to be prepared to wait for lasting changes.  Every women is different and will be at different stages of their health journey.

Go to this link to book my Hormone Reset and get all the details HERE

Is It Hard Or Easy To Eat Healthy?

IS IT EASY OR HARD TO EAT HEALTHY?

We all know that we should eat healthily, but knowing that and doing it can be the hardest part.

You may think you eat healthy but you may be surprised to know that you may not be.

A few years ago, I thought that I was eating healthy but it turned out that I was not really. The more I learned about my perimenopause journey and how food was affecting my health and digestion the more I realised I had to make some more changes for the better.

Can you change how you view food and how you think about food?

Yes you can!

I don’t believe we should deprive ourselves of the foods we love to eat, even if they are a bit unhealthy!

If you eat healthy 80 or 90% of the time, you can relax and eat the not so healthy foods that you want to eat.

You can go out to a restaurant and eat what you want or go to a function and relax around food.

The focus should be on thinking about food in a different way.

Think more about food as nourishment, rather than food feeding your appetite.

Supermarkets are very clever about placing unhealthy food in a way to attract your attention.

They will even put smells into the air of bread and chocolate to try and get you to buy them.

When you eat for good health, you will have better digestion, feel great, have more energy and better sleep.

There is always a choice about how you view and eat food.

You can change what you think about food and change your food choices.

I did it because I was a sugar junkie in my 20’s and 30’s.

I changed from drinking tea with milk and sugar to drinking tea on its own.

If I eat a milk chocolate bar, it is far too sweet for me and I don’t enjoy it.

You can change the way food tastes and you will crave more healthy food.

Food will either make you feel good or make you feel bad.

Before you eat food, ask the question

“will this food make me feel good or bad?”

“will it benefit my health?”

What can be stopping you from eating healthy?

You can be eating foods to feed your emotions or lack of something in your life.

Start asking yourself why you eat this way.

Take the steps to find out why.

I put my Hormone Reset together to help and support you to eat healthy.

I will teach you how you can eat for good health so that you can look good and feel good inside and out.

I am no longer a sugar junkie now.

What would it mean to you, to be able to get through your day without feeling tired, fed up, irritable, crave unhealthy foods, have digestion issues or sleep badly.

Come along and join my Hormone Reset and see how your life can change with my help and support 😀

Click HERE to fill our your application.

 

Do You Have To Reduce Carbohydrates In Peri and Menopause?

DO YOU HAVE TO REDUCE CARBOHYDRATES IN PERI AND MENOPAUSE?

A lot of women think that carbohydrates are bad and that they have to go low on the carbohydrates they are eating to reduce body fat.

This can have a negative affect on your body.

It can have a negative affect on your metabolism.

Why?

Carbohydrates are needed for energy in all parts of your body.  

You need energy to think clearly, to move, breathe, digest food, recover and build muscles as your muscles need to replenish energy.

When you eat the right carbohydrates, you will help to increase your metabolism

You will stop your body from going into stress mode

I teach you how to use carbohydrates effectively in my Hormone Reset.

You can use carbohydrates by cycling them in a certain way that does not stress out your body and keeps your metabolism high.

Get in touch with me to join my Hormone Reset to find out more details.

Click HERE and fill out your application.

Does Change Have To Be Hard?

DOES CHANGE HAVE TO BE HARD?

Anything is possible in life.

During perimenopause and menopause as your hormones are changing, this can bring up a lot of issues for yourself.

Maybe there is something in your past that you haven’t dealt with or you thought you had dealt with it but it comes to the surface again.

I have certainly had my fair share of issues to be dealt with myself.  

When I went through my divorce I had to really get in touch with what made me happy.  What my passions were.  I had to get to know myself and learn to love myself and I didn’t need anyone in my life to make me happy.  I could make myself happy.

I had a car accident in 2010 and nearly lost my life.  This was a huge wake up call for me and my passion for health and nutrition was staring me in the face.

It was then that I got really serious about my health and I have spent 10 years putting my heart and soul into healing myself and healing my health issues.

I studied  how women’s hormones work and how they affect women as hormones decline and become disregulated.

I learned about how powerful being in the present moment can be.

When you are not fully present in your day, you can be missing out on how good your day is because you are so busy worrying about tomorrow or last week or what someone said to you last month.  This can set your  mind racing and can be a waste of energy and you may be worrying needlessly and it can affect your health.  

When you can be more present in the day you are in, you can tune in to your feelings and your life.  You can think about what is not serving you anymore in your life and begin to ask questions why.

Making changes can be scary and put doubts in your mind.  I know all about that and I pushed through my own doubts and fears.

I had to change my diet and lifestyle because I was burned out and my body was weak.

I am here to tell you that you can change.

Get clear on your why?

Get clear on your goals?

Who do you want to be?

How do you want to feel?

How do you want to look?

When you can answer these questions, you can begin to work on how these changes can take shape.

You can change your subconscious mind to get your head around those changes.

Have you ever driven to work and got there without paying much attention to your route?

This is because it is familiar to you.

When things are familiar, they are safe and you feel comforted.

When things need to change, they can push you out of that comfort zone and that is when fear can take over and doubt. 

It starts with you and you can push past those doubts and fears.  

You can have the determination to step up and make those changes because you deserve it and you don’t want to settle with just coping day to day, not having a lot of energy, thinking that you can’t be healthy or you can’t lose the fat on your body.

You may have tried to lose the fat on your body before and it didn’t work and because of that you think it will never happen and you think that you are meant to have lots of fat on your body and nothing will work for you.

Don’t let what has happened to you in the past, put you off from making changes in the future.

You can stop your racing mind from saying “I can’t”.

You can change your thoughts.  It starts with you and your self belief.

I did it and you can too!

You need support and help to keep your focus around making those changes.

Ask for that support from your friends and your family

You can get that help and support from me or someone else that can help you.

You just need to ask.  Set up a call with me and let’s have a chat about what changes you want to make.

Set up a call with me HERE

How Are Your Fat Cells Affecting Your Hormone Health?

HOW ARE YOUR FAT CELLS AFFECTING YOUR HORMONE HEALTH?

Why is your body fat so much of a problem now than when you were younger?

Body fat has been found to be an endocrine organ and can control certain things in your body, just like other glands do.

Body fat can control:

  • Inflammation all over your body
  • Your appetite
  • Your metabolism
  • How you use energy
  • How much body fat is stored on your body.  Your body fat wants more body fat!
  • Your blood sugar regulation which can put a stop on fat burning

There are more toxins to deal with now such as EMF’s, computers, mobile phones, more cars on the roads, more processed foods lacking nutrients and vitamins and artificial ingredients.

The food industry gets more complicated by the day and there is so much information on the internet about what foods to eat and avoid, which diet to follow and why.

No wonder that fat on your body is becoming an issue.

You do need some fat on your body.  It is needed to:

Cushion your organs

To line all the cells in your body

To make hormones

To store vitamins

For brain health

To store energy

But, like anything in life, there can be too much of a good thing.  You want the Goldilocks effect, not too little and not too much!

During perimenopause, fat cells can increase naturally.

It can just appear as if overnight!

Yes, annoying right.

A women’s body naturally wants to hold onto fat, it’s made that way.

When your hormone levels decline, your body will want to hold onto fat even more because fat can make your hormones.

Some of us will have more fat than others.

You can work with your hormones to help reduce body fat effectively.

One thing that you can do is to increase your protein intake.

Women need more protein in menopause to help keep muscle mass and keep metabolism high and in fat burning mode.

Give your body the building blocks it needs.

You have a different body now and so need to make a few changes to be able to  maintain your weight.

I have put together my Hormone Reset that gives you the tools you need.

These tools focus on diet, exercise, mindset, lifestyle and toxins.

How to support your body now

Support Adrenal glands and thyroid health

Support a healthy digestion

Support liver health

How you can keep your metabolism high and build strong muscles and bones as you age

Where you can be going wrong in your diet and exercises

How to feel good around food

Get your mindset in the right place and to be consistent.

I run my Hormone Reset every month.

You can find all the details about my Hormone Reset HERE

 

How Can Your Mindset Be Holding You Back?

I want to ask you a few questions and I want you to be honest with yourself here:

Do you think change is hard?

Do you have a good relationship with yourself?

Do you trust yourself?

How happy do you feel with how you look?

Is you self esteem low?

Do you have low moods?

Do you think  negatively?

Your thoughts and feelings can affect your life.  

Do you trip yourself up because of what you believe?

Your mind runs those beliefs and it can be telling you that you can’t have what you want.

Your mind could be telling you that:

There is no way you can achieve anything.

You started something before and you didn’t continue it because it didn’t bring you instant results, so you gave up, so there is no use in trying something new.

This can put you in a place of denial and you want to play it safe to protect yourself.

You think it will be impossible or you don’t have enough time.

It’s too hard.

I can’t do it.

Are you having these thoughts?

It can be holding you back from a completely different life to what you have right now.

What words are you using to describe your life – 

Vibrant

Fulfilled

High energy levels

Abundant

Joy

Love

Peace

Because this is what I want for you.

I get it, I was a negative person myself and I can understand that this negativity can deplete your life.  

I was bullied in school and in the work place.  I didn’t enjoy my job and those bullies made it more unbearable.  I went from job to job to escape boredom and bullies.

As a teenager, I felt I had to fit in and not be myself, to follow the crowd to feel wanted and liked.  

I lost my self identity!

I had to dig deep to find out what was holding me back, what were my fears.

I started to journal and get my feelings and thoughts down onto paper to make more sense of them.  

I started reading about the power of now, learn how to trust myself and love myself again.  It does take a bit of work, time and patience with yourself but it will change.

Start taking notice of how you use your words to describe yourself, others, situations or problems.

Its easy to blame the outside world but you have to dig deep and go inwards.

Change the negative talk for positive ones.

Get clear on your goals

Why do you want to change?

How do you want to look and feel?

You need to re programme your subconscious mind which is where you hold all your memories and habits.

Have you ever driven to work and not known how you got there.  You do it every day so now it is automatic and you don’t have to focus on what you are doing.

It can be the same with your thoughts and feelings.  They can be a habit or familiar.

Your thoughts and beliefs define who you are as a person and you can change those thoughts and reprogramme your subconscious mind.

You can have more self belief.  Put your focus on getting started.

Believe that you can have better health, weight maintenance, more energy, better sleep, feel happy.

It is possible, you just need to take that first step forwards and don’t look back.

Take it one day at a time.

For however long it takes.

Keep focused on your end result and keep a track of your progress in your journal.

You do need support, you can’t do this on your own.  Ask friends or family to help you.

Ask for help from someone who understands and can give you the support you need.  Someone like me or someone else that you can trust.

When you can get started and have that commitment and determination, anything is possible.

That is when the magic happens and having patience with yourself.

You will start to create better choices and changes.

Be aware of what you need to change – your why

Take action – make a start

Keep the focus – be kind to yourself if you trip up, get back on it

My Hormone Reset can help and support you with your health, mindset, exercise and lifestyle goals.

What would it mean to you to achieve what you want and to reverse what is holding you back, to look good and feel good inside and out?

Join me on my next Hormone Reset.  I run this programme every month for 4 weeks.  You get a call from me at the beginning to guide you through the programme specific to your needs.  As you go through the programme, you can then ask me questions during the 4 weeks in a private Facebook group along with other women doing the programme.

Find all the details about the programme and fill out your application to be notified when the next programme will start HERE

ARE YOU GOING TOO LOW CARB?

ARE YOU GOING TOO LOW CARB?

Are you a woman who is afraid of carbohydrates?

Do you know which carbohydrates are good and the ones that are not so good?

Are you avoiding the wrong ones OR are you eating low carbohydrate because you want to maintain your weight?

Let’s take a look at carbohydrates to see what they are all about.

First of all, let’s take a look at what fuels your body.

There are foods that are called macronutrients and these are carbohydrates, protein and fats.  There are also micronutrients and these are vitamins, minerals and other phytochemicals. 

Carbohydrates, protein and fats contain calories that are units of energy to give you fuel for your body.  The micronutrients are the spark plugs of your body to make sure that it runs smoothly.

Your body will need a certain amount of carbohydrates, proteins and fats so that you can function optimally.  If you are not eating enough of each one of these, there can be a few issues.  If you are not eating enough fat, your hormones can go a bit out of wack, if you eat too little protein, you can feel tired, weak and constantly hungry. 

If you do not eat enough carbohydrates, you can also feel tired and have lots of cravings for high sugary foods or starchy foods, think biscuits, cakes, muffins, chocolate etc. 

Many of us are eating the wrong types of carbohydrates such as refined sugary foods like cakes, biscuits, milk chocolates, sweets, fruit pies, desserts and ice creams. 

This can be a bit of a disaster for weight maintenance, not to mention increase your cravings for these types of foods because they are addictive. 

There are some better carbohydrate choices such as starch carbohydrates like sweet potato, squashes, beetroot, quinoa, oats, millet, buckwheat, to name a few. 

You can assess your carbohydrate needs by how much activity you do.  So for example, if you have a desk job, you won’t need as much energy than if someone has a job that involved walking around a shop floor all day.  Also how much you like to exercise and intensity of that exercise.  You can assess your own energy needs and adjust accordingly.  The important thing is to listen to your body and give it what it needs.  Are you hungry, are you lacking energy, are you craving foods?  If you answer yes to all three, then you need to re adjust your carbohydrate intake. 

Carbohydrates will give your muscles energy and muscles need a lot of energy.  The more muscle you have on your body, the higher your energy needs will be.  Carbohydrates also help your body to recover from physical activity. 

If you are restricting your carbohydrate intake, this can lead to over eating or binge eating.  If you find yourself doing this in the evening, you need to up your carbohydrates.  Also, if you feel tired and weak and don’t have enough energy to do regular exercise, your recovery time is not quick enough and your muscles take longer to recover, you have cravings for sweet foods all the time, not just around your period?  You could be needing to eat more carbohydrates. 

There could be other reasons why you feel weak, tired etc. but if you are eating low carbohydrates now, this is a good place to start, by eating more carbohydrates to see if these issues resolve themselves. 

If they are not resolved and you still feel weak, tired, have cravings etc. then there can be other issues going on in your body that need to be looked at so you can get them sorted out.  You want good energy levels every day don’t you?  It is no fun to feel tired out every day. 

I can help and support you with this.  Don’t hesitate to reach out for help and set up a call with me so we can discuss your biggest problems. 

Go HERE to book a call with me.