 This year rather than making a list of new years resolutions try making a vision board full of your intentions for the year ahead. Resolutions have the reputation of being broken so ditch the resolutions.
Be as big and bold as you like but remember to put up the everyday goals too. So what will be your intentions this year make the intentions positive. Instead of loose weight - say the weight will loose this time and you will win Instead of clear debts - say you will earn €...... this year Come from a place of love and positivity rather than fear and negativity. Put up pictures of what you want rather than saying what you don't want. Believe you can achieve it, mentally see yourself achieving your dreams. Trust yourself Believe you deserve good things Get out of your own way Focus on the small steps the you need to take and start taking them. Most of all enjoy the year!!
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 1) STRESS
Stress is a major factor in weight gain, whether it is physical stress or mental/emotional stress. Generally if stress is acute we loose weight as the release of adrenaline burns up calories and nutrients at a faster rate. Once the stress becomes more chronic this is when the weight starts piling on. There are several reasons: Chronic release of steroids and sugars into the body from the fight or flight process Nutrients burn off quicker as the body tries to cope with the stress, this means that the body will start to store what is left to make sure it can survive. Stress releases toxicity into the body and this is stored in the fat stores 2) FLUIDS You may be drinking way too many calories in your fluids: Cappuccino Latte Hot chocolate Fizzy Drinks Alcohol This can put you at risk of Type II Diabetes which can cause a false hunger Lack of fluid (i.e. Water) can also be to blame. If you are dehydrated you will not only retain fluids but you will also confuse thirst for hunger, causing you to eat more. 3) NOT KNOWING WHAT YOU ARE EATING Most people when they start a diet will fill out a food diary. You will often be shocked at how much you are eating that you hadn't realised. It is not vital to keep a food diary but it is important to be mindful of your food 4) DISTRACTED WHILE EATING Many of us will eat whilst we are reading, at a laptop, watching TV. This means we are not focussed on our food, not only that but we are not concentrating on chewing properly or how quickly we are eating, or taking notice of when we are full. This all contributes to weight gain through poor digestion of food, increased consumption and bad eating habits. 5) EXPECTING OVERNIGHT MIRACLES Many dieters give up way too soon, this is normally because they expect to see huge results the second they start to eat better. The body does not work that way. It takes time to re balance. I have yet to see a person who has healthy habits longterm being unhealthy or hugely overweight. It just doesn't happen, but the baits have to be longterm. 6) COMPARING One of the worst things you can do while trying to lose weight is to compare yourself with every Tom, Dick and Harry that you have heard lost huge amounts of weight in a short period o time. We are all different and our bodies work at different speeds. As long as you are loosing weight or as I like to say,"the weight is loosing!" then that is all that matters in the long run. 7) BEING A DOG Yea re not dogs so why do we rewards ourself with treats? It is a very unhealthy habit and really self destructive. How many times have you seen someone pig out after a really hard workout, or after their weigh in because they think they deserve it for working so hard, but when you stop and think about it they are making the journey far harder by doing it. I'm all for rewarding yourself when you reach certain goals but with other things, not junk food. It could be a: night away nice meal out new clothes night out at the theatre 8) BEING TOO STRICT If you make your diet too restrictive you will eventually crack and have a complete pig out. Your eating habits should be in moderation. Remember it is what you do on a regular basis that will give you the results. That means if you eat well regularly(daily) then you will gain health and balance, but if you eat Junk, high sugar processed foods daily then you will eventually become unhealthy. The choice is yours 9) WORKING OUT TOO HARD I bet you didn't expect that one. It comes down to pushing your body too hard and putting under stress. A good workout is great but if you are pushing yourself too hard this is when it becomes detrimental. Find balance in everything 10) NO REST FOR THE WICKED We think rest or relaxations a dirty word these days. Part of any good weight management program should include periods of rest (or call it recharging) The body needs rest to repair otherwise it will again see itself under stress. So remember: Be good to yourself Be kind to yourself Be patient with yourself  New Years Eve is fast approaching and like so many other years we are all contemplating the year gone and what Resolutions we can make to make next year better. Only make a resolution you plan to keep. Pick something important to you!  Ask yourself a very simple question. Am I happy with where I am right now? The answer is a simple yes or no. If you are happy keep doing what you are doing, no resolutions needed. If the answer is no and you want to change it to a yes then you need to change. You are the one in control of your life.  Decide what you want. Not what you think others want you to do! Decide how much you want it. Get help. Seek advice if you need to. Get someone to help you if you need to. Make a plan and make it realistic.  clearly see your goal. See yourself achieving that goal. Then put that image to one side. Do not over focus on it like a dream. Each week think of what you need to do on a daily basis to bring you a step nearer to your goal.  Lastly, believe in yourself. Believe you can, will and deserve good things.
Make 2016 your year!!!  Essential oils have so many uses and many documented studies showing the benefits they can have for our health.
Essential oils are oils that carry he essence of the herb in a very concentrated format. As a result you only need minute amounts. Most Essential oils should not be taken internally and definitely not without the supervision of a qualified practitioner. So what can they do and how can you use them?
How can you use them?
Blending Amount of base oil/lotion/bath oil/shower gel/bodybutter BASE DROPS OIL (CHILD OVER 2 YRS ADULTS / ADULT WITH DELICATE SKIN FOR FACIAL AREA 10ml/1tbsp 2 DROPS 5 DROPS 20ml/2tbsp 4 DROPS 10 DROPS 25ml/2 1/2tbsp 5 DROPS 12 DROPS 30ml/3tbsp 6 DROPS 15 DROPS 50ml/5tbsp 10 DROPS 25 DROPS For more information or an appointment feel free to contact the clinic on: 087 097 8880/itsanaturalchoice@yahoo.co.uk  Sprouting is a Naturopaths ideal food. Full of nutrients, alkalising, contain live digestive enzymes and great nutty flavour.
You can add Sprouted beans to a variety of foods: salads soups stews wraps sandwiches etc So how do you make sprouts? Well you soak the seeds. The best way is to buy an inexpensive sprouter to start. You can normally buy the seeds or beans with the sprouters, normally a good health food shop will stock all you need. You wash the seeds/beans/pulses, then you leave to soak in the sprouter, usually overnight, then you drain the sprouts for several hours, rinse again and drain, then leave again (usually in sunlight. each seed/pulse/bean needs a different amount of time. These are listed below. Soaking and Sprouting Times Nut / Seed Dry Amount Soak Time Sprout Time Sprout Length Yield Alfalfa Seed 3 Tbsp 12 Hours 3-5 Days 1-2 Inches 4 Cups Almonds 3 Cups 8-12 Hours 1-3 Days 1/8 Inch 4 Cups Amaranth 1 Cup 3-5 Hours 2-3 Days 1/4 Inch 3 Cups Barley, Hulless 1 Cup 6 Hours 12-24 Hours 1/4 Inch 2 Cups Broccoli Seed 2 Tbsp 8 Hours 3-4 Days 1-2 Inches 2 Cups Buckwheat, Hulled 1 Cup 6 Hours 1-2 Days 1/8-1/2 Inch 2 Cups Cabbage Seed 1 Tbsp 4-6 Hours 4-5 Days 1-2 Inches 1 1/2 Cups Cashews 3 Cups 2-3 Hours 4 Cups Clover 3 Tbsp 5 Hours 4-6 Days 1-2 Inches 4 Cups Fenugreek 4 Tbsp 6 Hours 2-5 Days 1-2 Inches 3 Cups Flax Seeds 1 Cup 6 Hours 2 Cups Garbanzo Beans (Chick Pea) 1 Cup 12-48 Hours 2-4 Days 1/2-1 Inch 4 Cups Kale Seed 4 Tbsp 4-6 Hours 4-6 Days 3/4-1 Inch 3-4 Cups Lentil 3/4 Cup 8 Hours 2-3 Days 1/2-1 Inch 4 Cups Millet 1 Cup 5 Hours 12 Hours 1/16 Inch 3 Cups Mung Beans 1/3 Cup 8 Hours 4-5 Days 1/4-3 Inches 4 Cups Mustard Seed 3 Tbsp 5 Hours 3-5 Days 1/2-1 1/2 Inches 3 Cups Oats, Hulled 1 Cup 8 Hours 1-2 Days 1/8 Inch 1 Cup Onion Seed 1 Tbsp 4-6 Hours 4-5 Days 1-2 Inches 1 1/2-2 Cups Pea 1 Cup 8 Hours 2-3 Days 1/2-1 Inch 3 Cups Pinto Bean 1 Cup 12 Hours 3-4 Days 1/2-1 Inch 3-4 Cups Pumpkin 1 Cup 6 Hours 1-2 Days 1/8 Inch 2 Cups Quinoa 1 Cup 3-4 Hours 2-3 Days 1/2 Inch 3 Cups Radish 3 Tbsp 6 Hours 3-5 Days 3/4-2 Inches 4 Cups Rye 1 Cup 6-8 Hours 2-3 Days 1/2-3/4 Inch 3 Cups Sesame Seed, Hulled 1 Cup 8 Hours 1 1/2 Cups Sesame Seed, Unhulled 1 Cup 4-6 Hours 1-2 Days 1/8 Inch 1 Cup Spelt 1 Cup 6 Hours 1-2 Days 1/4 Inch 3 Cups Sunflower, Hulled 1 Cup 6-8 Hours 1 Day 1/4-1/2 Inch 2 Cups Teff 1 Cup 3-4 Hours 1-2 Days 1/8 Inch 3 Cups Walnuts 3 Cups 4 Hours 4 Cups Wheat 1 Cup 8-10 Hours 2-3 Days 1/4-3/4 Inch 3 Cups Wild Rice 1 Cup 12 Hours 2-3 Days Rice Splits 3 Cups  Croup and Colic will affect most children at some point. I would always say if you are worried then got o your Doctor.
There are some simple natural methods that can help with these issues. CROUP
COLIC
If the problem persist seek medical advice. Always check with a herbalist before using herbs or supplements with young children.  Christmas has always been known as a time of indulgence (well in my lifetime anyway). It is a time to celebrate and be thankful.
Nutrition is not about denying ourselves, but more about making better, healthier choices, not making excuses for why we are entitled to eat anything we want whenever we want. So at christmas it's ok to indulge and not feel guilty. I am never a huge fan of fruit cake, it's just not my thing but i made these cakes about 10 years ago and have been tweaking the recipe since and love it. I recently added the photos on my Facebook page and have been asked a good few times now for the recipe so i thought I'd share it here too. Yummy fruity christmas cake INGREDIENTS (MAKES 3 CAKES) 2KG MIXED DRIED FRUIT 300G UNSALTED BUTTER 600G DARK MUSCOVADO SUGAR 300ML MARSALA WINE ZEST 3 LEMONS ZEST AND JUICE 3 ORANGES 8 LARGE EGGS 600G CHESTNUT PUREE (RECIPE AT END OR CAN BUY IN TINS) 60G PLAIN FLOUR 1 1/2TSP BAKING POWDER 1TSP GROUND CINNAMON 1TSP GROUND CLOVES 1TSP GROUND NUTMEG METHOD Mix the fruit, sugar butter, zest and juice, and marsala wine into a large saucepan and let soak for 2 hours. While the mix is soaking make the chestnut puree. Place 600g of piled roasted chestnuts into 2 cups of water and 1 cup sugar into a saucepan. Bring to the boil and simmer for 20 minutes until most of the liquid is evaporated. Strain the liquid and place the chestnuts into a blender. slowly add the sugar water while blending the chestnuts until you have a paste like consistency. Add the chestnut puree to the fruit mix. Bring to the boil for 10 minutes then leave to cool for a further 30 minutes. Mix the dry ingredients together . Add the whisked eggs to the fruit mix then add the dry ingredients to the mix. Mix until completely blended. Line 3 round baking tins with parchment paper. The parchment paper should be 2x the height of the side of the tin. Grease the inside of the paper with the butter wrappers. Divide the mix between the 3 tins. Place the cakes into a preheated oven at 150 degrees. Bake for 2 hours. Before you remove from the oven stick a long thin metal utensil into the cake, if it comes back out clean the cake is baked, if not put back in the oven for a further 10 minutes and check again. Let me know how your cakes come out Merry christmas my lovelies. |
AuthorCarina Kennedy was formerly a Nurse, now a Nutritional Therapist and Herbalist living in the west of Ireland. Her passion is food, health and teaching clients to gain control of their life with simple techniques. Archives
October 2023
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