For breakfast, or around 3pm in the afternoon when you may feel low in energy try a super food smoothie to pick you up and give you that energy kick you need.  So simple,  quick and easy and full of nutrients that your body needs to provide you with energy to be the super mum you are. That is super mum, as in  a great mum, defined by your values, not super mum as in gets everything done perfectly and keeps everyone happy all the time. (Like unicorns  these mum's don't exist.)

Here is a base recipe for you to try there are so many options out there but you can change this one up to fit with your tastes.   Observe how you feel before you drink it and 1/2 an hour after.  Do you notice a difference in your mood and energy levels?

General formula for making a green energy boosting  super food smoothie
2-3 cups of greens           +             ½ -1 cups of berries         +            1-2 cups of liquid
Use any leafy greens        +             ½-1 banana for sweetener          milks, water, coconut water         
Other greens                                                                                                                    
Broccoli
Cucumber
Celery
 
Flavor helpers – to mask the leafy green if you find the flavor to strong
Cinnamon – vanilla – raw cacao – fresh ginger – lime juice – lemon juice – fresh mint leaves
Add any extra energy boosting super food powders below
 
Super foods are now one of the biggest health trends in NZ.   However, its my personal belief that you do not need to eat super foods that have been packaged or bought in from the other side of the world.  There are many super foods that you can grow yourself in your back garden, or, buy from your local supermarket or vege store.   Packaged super foods just give you a convenient option and some  aren’t grown in NZ. 

Here is a recipe using the base above that may help you to feel like a super mum with nutrients  your body can use to help you be energized.
 
Green smoothie (mixed in a high speed blender)
½ banana (I keep frozen bananas in the freezer)
½ cup of blueberries, raspberries or mixed berries (super foods)(I keep frozen)
1 cup or large handful of spinach, kale, silverbeet, leafy parsley, broccoli (any green leafy vegetables) (all superfoods)
1 stick of celery
½ cup cucumber
2 cups of coconut water or water (coconut water is a super food, you can buy it powdered and add water)
You could add extra packaged super foods for extra energy boosting.

So what makes a food a super food?  It is a food that contains the highest nutrient levels for its density and the least negative properties such as saturated fat and salt.  It is a wholefood (not processed or very little processing,) usually picked straight from a tree or plucked from the ground.  It has a food synergy, which means, it has two or more nutrients that work together to achieve a health benefit.  On their own the nutrients couldn’t achieve the same result.  A super food is simple, simple to eat and needs no or little preparation to eat it and has a positive effect on your health.

Packaged powdered super foods specially good for increasing energy (add to smoothies or other recipes) are
Maca  -  Spriullina  -  Cacao - Beetroot – Berries – Greens - Matcha green tea

Convenient super food option
This is a good emergency option when you need a quick energy boost but don’t have the fruits or vegetables, blender, or in the right place to mix up a smoothie.    
Simply have a green packaged super food mix available in your cupboard at home or leave one at work, or take one with you when you are traveling.  Mix with water or milk, or coconut water.   You won’t need a blender just a shaker or stir well.  (Some taste better than other it’s a personal taste preference.) 

Are you procrastinating and just not feeling motivated to get back into work or start on your health goals for the year? 

You might think you know what you want to be doing but you keep delaying or postponing getting started.  You might be thinking, i'll start tomorrow when i'm feeling more motivated, have more energy or more time to think about it.   However when tomorrow comes  you still don't feel  motivated, have the energy or the time  and something else distracts you again.

Procrastination is the habit of putting off until the day after tomorrow what should have been done the day before yesterday.
Napoleon Hill

So why does this happen and how can you get motivated to start?

Often we are planning  our future in our head, thinking about goals, thinking about what life could be like if we just had the time, motivation or energy.  You can see the value in taking action and can see the long term benefits, however,  you are being distracted in the present moment by the things that come up everyday, or, maybe give you instant gratification.

You may want to cook healthier meals at home but you are rushed and tired and it's easier to pick up takeaways or buy processed food.    Or,  you would like to exercise regularly but  sitting down and relaxing with a glass of wine at the end of the day seems more enticing.   You know you should be more prepared before going into work meetings, but you get distracted by other tasks so you continue to feel more pressured and disorganised in the meetings.

Taking action is the key!  Motivation often grows once you make a start not before.  You need to take some kind of action in order to start to feel motivated and the momentum can grow from there.   The energy often follows especially when making health changes and when you know clearly what the real reason is behind why its important for you,  you will find the time because it will become a priority.

Here are some strategies that may help you to stop procrastinating and help you to take some action to get you started and get you feeling motivated. 

Make starting easier!

If you are setting new goals or starting new behaviours start small.   Don't make your goals so big that they seem to hard.   Keep it simple!

For example, if you want to cut back on coffee and are currently drinking 6 cups a day.  Break the goal down into steps over a series of weeks.  You are more likely to succeed and create a lasting behavioural change.

Step 1:   Buy tea bags, or water bottle this week
Step 2:   Drink 1 cup of herbal tea  at lunch time instead of coffee this week
Step 3:   Drink 1cup of herbal tea for breakfast and one cup of herbal tea with lunch next week
continue.....

Prioritise and remove distractions!

If you starting back at work and are feeling overwhelmed by the work load after having a break,  make a list of the 5-6 top priority items and then prioritise them from 1-6.   Break your priority tasks down into smaller steps and start with the first step.    As distractions come up ignore them, or if you can't ignore them, deal with them, then return to your top priority item and the step you are up to until that task  is completed.  Then continue through your list repeating the steps. 

Break your day up into blocks of time and focus on one task at a time, remembering to take breaks after 90-120 minutes of concentration.  Set an alarm to remind yourself to take breaks.  At the end of your day re-organise your list so you can start again tomorrow focusing on your 5-6 top priority task to be completed in your day.   Distractions are likely to happen, but if you can remain focused and keep bringing yourself back to one task at a time in priority order,  you will feel more productive and achieve more over the course of the week.


Reward yourself in the present time

You can increase the likely hood of getting started by rewarding yourself in the present moment for taking action  that will benefit you in the future.  

I will meet up with a friend for coffee at 11am after I have focused on writing my proposal for 90 minutes. 

I will take the family to the movies tonight with the money I have saved from not buying takeaways. 

I will buy a funky new pair of walking shoes so I can walk to and from the train every day and exercise for 40 minutes rather than take the car.

Consequences!

You can also make the consequences of procrastinating more immediate in the present moment.  Think about what the outcome will be if you don't start today.

If I get that fatty takeaway I'm going to get heartburn again and not feel well.
If I don't exercise today I'm not going to sleep well tonight.
If I don't go to bed by 10pm, i'm going to be so tired and won't be at my best for my meeting with my boss.
If I keep answering the phone and replying to text, I'm not going to get my proposal finished in time and might disappoint the customer.

Change up your environment!

If you are trying to start a new habit or behaviour it can be useful to change your environment in order to encourage that behaviour.  If you are wanting to eat healthier make sure you have plenty of healthy food options in your home, lunchbox, car, or office.    If you are wanting to drink more water, buy a drink bottle and carry it with you wherever you go.    If you want to wake up earlier to get more organised set an alarm clock and put it on the other side of the room so you have to get up when it goes off.  If you want to stop drinking coffee first thing in the morning,  put out the tea cup and herbal tea bags next to the jug and remove the coffee machine.  If you need to focus more at work, turn off your phone or remove Facebook and text alarms, or other distractions.

If you commit to nothing you will be distracted by everything.  So knowing clearly what it is you are wanting to achieve, and why its important to you will make it easier to get started.  Taking  some small first steps and actions  will help create your momentum and get you feeling motivated.  

Having set backs is normal when you are getting started or changing behaviours.  Having a clear plan with clear strategies and someone to be  accountable to and  support you through change will help you stay on track.    

I would love to work with you as your wellness coach and help you to achieve your goals!
Ring today to book your FREE no obligation discovery session to discuss your current challenges!
Ph 0274773025
email info@wellnesscoach.co.nz

"Living your health and wellness lifestyle"

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Drinking water and keeping hydrated is important for so many reason,  however at this time of year you might be looking for some more interesting and healthy non alcoholic option for your family rather than just plain water.  So here are some suggestions you might like to try that will keep you hydrated between or instead of alcoholic drink that have additional health benefits without excessive  sugar or artificial sweeteners.

​Mocktails are great options for Christmas Day or New Year's Eve, they look amazing are fun and nutritious.  Barkers NZ fruit syrups and Kapiti Kitchen are great brands to use as your base for your mocktails, with  25% less, low and sugar free options.    I also like using St Andrews fresh lime juice or lime cordial see the links below.  They are all available in your local supermarkets.

http://www.barkers.co.nz/shop/fruit-syrups/
http://kapitikitchen.co.nz
http://www.limes.co.nz

Including the following juices into your mocktails or on their own, mixed with sparkling or still water, will give you additional health benefits while you are drink them.  They are all high in antioxidants and have specific health benefits that are well known and researched. 

Elderberry -   This fruit has antiviral benefits  great for fighting off colds and flus, and shortening the duration of influenza.  It can also be used for inflammation and chronic fatigue.

Blackcurrant - Is known for its high levels of antioxidant that help prevent diseases such as cancer, heart disease and arthritis.  It contains high levels of vitamin C and anthocyanin which helps protect the eyes and improve your circulation.   It is also good for asthmatics by helping to reduce lung inflammation.

Pomegranate - Is a natural anti-inflammatory, helps regulate blood pressure and thought to lower high blood pressure,  it also helps reduce hunger if eaten as a whole fruit due to its high fibre content. 

Watermelon - Is made up of 92%, water, and contains vitamin A and choline which with this combination are great for treating skin conditions.  Due to its high water content its also good for treating constipation.

Helpful tips to consider when you are making your own healthy mocktails 

Prepare them with fresh fruit or real fruit juice not fruit drink.  Look for options in your supermarket with no added sugar and use reduced sugar fruit syrups such as the ones recommended above.
Pick fruits high in antioxidant for additional health benefits
Use fresh herbs or zests to add flavour
Use, chilled water or sparkling water, as mixers instead of soft drink. 

Another option is Infusing waters with fresh or frozen berries, pineapple, fresh wathermelon, or citrus fruits or slices of cucumber or herbs.  A large jug of infused water looks beautiful on your dinner table.    You can also take infused water with you while at the beach, going for picnics or out walking or biking to keep hydrated in the sun.

Using an infusion drink bottles is a great idea to encourage your kids or yourself to drink water over the summer.  You can add the fruits, herbs etc to a seperate part of the drink bottle so it not messy and flavours the water.

Check out this link if you are interested in purchasing.
http://www.fishpond.co.nz/c/Sports_Outdoors/q/Infuser+Water+Bottle

Here is some combination options to try
Slices of cucumber , lemon and crushed mint leaves  (detoxing for the body)
Chunks of frozen or fresh pineapple , with slices of orange and strawberries (alkalising for the body)
Frozen  or fresh raspberries and  pineapple with crushed sage leaves
Chunks of watermelon with mint (calming on the stomach)
Sliced strawberries, sliced lemon and crushed basil leaves

Vitamin water recipe
1 cucumber sliced
1/2 grapefruit sliced
1 lemon sliced
1 lime sliced
12 mint leaves
2 cups of dices watermelon
Add sparkling water and lots of ice to a large glass jug.

Another option is drinking cold fruit teas which can also be put into your infusion or any water bottle, or made up into a large jug.  Red seal have a selection of great fruit teas which are sugar free.  Great to take on your tramping trip or camping to flavour your water if it has to be boiled or, keep teabags in the cupboard at home or at the bach and keep a jug of ice tea in the fridge.  You can add sliced fruits, herbs, etc to the iced tea.

Fruit teas are available at your supermarkets in the tea section.  Some of our favourite flavours from Red Seal are, blueberry and blackcurrant, lemon and lime, raspberry and strawberry, apple and elderberry, Strawberry and rhubarb or Blood orange.

Along with your Christmas and picnic  salads you can also eat your water by consuming lots of fresh salads and fruits.   Here is a list of fruits and vegetables that all contain over 90% water. 

Watermelon, peaches, pears, blueberries, grapefruit, strawberries, cucumber, tomatoes, celery, broccoli, cauliflower, carrots, mung beans, iceberg lettuce, peppers, spinach.

Keep hydrated and enjoy your summer holidays!



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December can be a crazy month of the year and you may have lots to think about leading up to Christmas.  If you are feeling the stress or frustrations of the festive season starting to kick in you may find focussing on your breath helpful to help you remain calm. 

When you are stressed or tense often you can be shallow breathing which could be making your situation worse and activating the stress hormones in your body to prepare you for action.  In order to activate your parasympathetic nervous system which will help to do the opposite and calm you down, you can use your breath.  

You can't change situations outside of your control, however, you always have your breath which can help you to remain calm.   Often if you don't get upset with the people or situations that are frustrating you,  both become powerless by you choosing not to react.

For the frustrations at this time of year that often can seem so much bigger than they really are just because you are that little bit more pressured, try some of the following breathing exercises for 2-5 minutes and see how you feel afterwards.  Choose the option that is best suited for your situation.

When stuck in traffic or standing in ques, or becoming impatient with people try 4 seconds breathing in through your nose and seven seconds breathing out through your nose.

When you can't relax your busy mind at the end of the day try lying down and practice abdominal breathing a technique used in yoga practice.  Push your stomach out when breathing in, inflating it like a balloon and then flatten it, deflating the balloon on the out-breath.  Or, try breathing in eight times through the nose and then take one long breathe out through the mouth.

When you just have to let go of something and move on try, standing up taking a deep breath in, lifting your hands up over your head, then when you let the breathe out let your body fold forward, bending  your knees and folding in half dropping the head low, letting your hands swing by your side.  

​Let peace of mind be your gift to yourself this Christmas and remain calm amongt the chaos by breathing in relaxation and breathing out the sress and tension.

Merry Xmas


  

 I'm not going to try and convince you to become vegetarian, that is for you to decide if it is right for you, however you may like to include  meat free meals into your week to reap the health benefits of eating more plant based whole foods.  Here a 3 of my families favourite vegetarian recipes,  veg burgers, nachos and curry.  All these recipes can be served in different ways.  You might like to double the recipes and keep some in the freezer for when you have less time for meal prep.  

If you are wanting more information on becoming vegetarian, feel free to call for a free chat.

You can vary the ways you use these recipes. Try the burgers in buns or with a variety of salads and roasted vegetables or baked potatoes. Try the nachos and curry as fillings in pies, or on top of baked potatoes with salads, served with quinoa, wild or brown rice or wholemeal breads, naan or popadoms.

​Vegetarian burgers 
(The meatless Monday cookbook by Stella & Mary McCartney)

3 Tbs oil, 
1 large onion
2 cloves of garlic
1 tsp ground cumin
1/4 tsp cayenne pepper
400g tin of drained lentils (can use any other beans like black beans)
400g tin of drained chickpeas
1Tsp tahini paste (find in the refrigerator at supermarkets)
2Tsp fresh chopped parsley
1 large egg beaten
100gm fresh breadcrumbs (can use gluten free )
100gm grated  hard cheese (I use Edam)
100gm feta cheese crumbed (can use more hard cheese if you don't like feta)
plain flour for dusting
salt and freshly ground black pepper

Heat oil in frypan, add chopped onions and cook until tender, but not coloured.  Add the garlic, ground cumin and cayenne and cook for another 30 second.  Remove from heat.

Tip the lentils and chickpeas into the bowl of a food processor and blend until coarsely chopped.  Add the onion mixture, tahini paste and parsley and blend again until combined an nearly smooth.  Tip into a large bowl and add the beaten egg, breadcrumbs and both of the cheeses.  Mix together using your hands and season well with salt and freshly ground pepper.

Shape the mixture using your hands into paddies, lightly dust with flour.  Heat the remaining olive oil in a large frying pan, slide the burgers into the pan and cook until golden on both sides.

Serve in toasted bun with lettuce, tomatoes, onions and avocado and your choice of pickles or sauces.


Vegetarian Nacho
(Recipe by Nadia Lim)

1 large red onion
1 capsicum core removed and diced finely
2 carrots grated
1 1/2 Tsps nacho spice mix* see below
400gm can of chopped tomatoes
400gm can of mild chilli beans
400gm can of kidney beans, drained and rinsed
1Tsp sweet chilli sauce
1 cup of grated cheese
2 bags of good quality corn chips
1/4 cup of chopped coriander
Thick greek yogurt or vegetarian sour cream

Nacho spice mix
mix together to make your own 
1tsp smoked paprika
1tsp dried oregano,
1tsp onion powder
1/2 tsp ground cumin
1/2 tsp ground coriander
1/4 tsp ground chilli or cayenne pepper (if you like it spicy)

Heat the oil in a large fry pan, cook the onions and capsicum for about 4 minutes until softened.  Add the carrots and nacho spice mix and cook for another minute.  Add the tomatoes, chilli beans, kidney beans and sweet chilli sauce and stir to combine.  Simmer for about 5 minutes until the sauce has thickened slightly.  Season to taste with salt and freshly ground black pepper.

Serve on corn chips and topped with greek yogurt, or sour cream and fresh  chopped coriander

Vegetarian Curry
(Recipe by Rick Stein)

800gms of vegetables, such as potatoes, carrots, green beans, cauliflower, peas, chopped into 4 cm pieces.

For the sauce
50gms butter or ghee
1 medium onion sliced
5 cloves of garlic finely chopped
5cm ginger finely grated
400gms tomato passata
1tsp chilli powder
1/2 tsp ground coriander
​1/2 tsp ground cumin
1/2 tsp ground cinnamon
1/2 tsp turmeric
1/2 tsp garam masa
​1tsp desiccated coconut
1 1/2 tsps salt
25gms cashew nuts
1/2 tsp caster sugar
75ml natural yogurt
4Tsps double cream
Handful of chopped coriander leaves

Cook the potato and carrots separately in boiling salted water for 10 minutes or until just tender, then drain.
For the sauce, heat the butter in a saucepan over medium heat.  Add the onions and fry for 10 minutes until softened and golden, then stir in the garlic and ginger and fry for 1 minute.  Stir in the tomato pasta and bring to a simmer for 5 minutes.  Add all the spices, coconut, salt and 100ml water and simmer for a further 10 minutes.
​In a mini food processor or using pestle and mortar, blend the cashews nuts to a paste with 2 Tbs of water.  Stir this into the sauce, followed by all the vegetables, apart from the potatoes, another 100 mls of water, and simmer for 10 minutes until the vegetables are cooked though.  Stir in the potatoes, sugar, yogurt and cream and cook for a further 2-3 minutes.  Garnish with coriander, serve on the side with either brown rice or quinoa or a combination of the two.

ENJOY!






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"Be grateful for what you have and you will end up having more.  If you concentrate on what you don't have you will never have enough"

Oprah Winfrey

Feeling and expressing gratitude in your life each day is one way to encourage you to feel more happiness which improves your  health and wellness.  Without happiness life can be very unrewarding and miserable so finding ways be to be happy every day regardless of your circumstance is so important.

Research findings particularly in the field of positive psychology show that gratefulness and life satisfaction go hand in hand.  Gratitude is a way of appreciating what you have now instead of always reaching for something new in the hope it will make you happier or thinking you can't be satisfied until every physical or material need is met.  

Feeling or expressing gratitude can help you with....

• Being more mindful and aware of the things that are going well in your life today
• Help you turn on positive emotions, which can change your mood in any situation
• Reminds you of good experiences you have had in the past and how you can create more of those moments in the future
• Helps you to become more resilient and bounce back quicker when things are going wrong
• Builds stronger relationships, by expressing gratitude to other or appreciating people in your life 

What or who, can you be grateful for today regardless of your situation?  

If creating a habit of feeling or expressing gratitude is something you would like to create in your health and wellness lifestyle, here are some  resources and sites that you may like to read further.

Benefits of gratitude
http://happierhuman.com/benefits-of-gratitude/

Sarah McLean audio on gratitude and a gratitude meditation
https://www.youtube.com/watch?v=0XoymkknzJk

Gratitude habits you can create
www.happify.com

For the past 33 years, I have looked in the mirror every morning and asked myself: 'If today were the last day of my life, would I want to do what I am about to do today?' And whenever the answer has been 'No' for too many days in a row, I know I need to change something. 

Quote by Steve Jobs 1955-2011
Creator of Apple technology

Good nutrition, regular movement and exercise,  a great restful night sleep and creating happiness in your days are the 4 key areas for  creating and maintaining your health and wellness lifestyle.

Technology may be helping you too enhance your health and wellness in many areas in your life in a variety of different ways, however research shows that technology can also  interfere with your health and wellness. 
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Which is it for you?

While we may think social media is a great way to stay connected,  research shows that this may not be the case and you may actually feel more isolated rather than connected.  Blue light from computer screens and lack of exposure to natural light during your day may  interfere with your sleep cycles and physical symptoms such as headaches, muscle tension or eye strain,  finger, wrist, or arm pains  may be due to poor posture from using tech devices.  The number of hours you spend using computers, cell phones and other gadgets may be limiting your movement and exercise in your day.

Think about your personal situation -

How many hours a day are spent on your computer or other tech devices?  
Is your work station set up correctly to support your posture? 
Do you take breaks while using your computer to stretch and ease muscle tension?  
Do you take lunch breaks away from your desk and computer, or continue working and eat at your desk? 
Do you go for a walk outside in the natural light during your day away from your computer and phone? 
Do you work on your computer or watch TV late in the evening or in bed?
Do you answer texts or answer the phone if it rings while socialising with friends or family?
How often do you check your social media sights? 
Does social media increase your happiness or make you feel more stressed, isolated or experience anxiety?  
Does social media, your phone, or computer use, take you away from your family and friends in the real world?
Do emails or texts interrupt your intentions for your day and cause you stress?

What behavioural habits would you like to  changes around your use of technology to enhance your health and wellness?

Do you want to connect with friends and family more in real time?
Do you want to connect with past, or distant friends more online?
Do you want to be more present in the moment, rather than distracted by text, phone calls or emails?
Do you want to pick up your phone and call a friend more often or visit them rather than texting to improve communication and connect more?
Do you want to use your technology to help plan, motivate, or monitor your nutrition, exercise, sleep or organise activities that create happiness?
Do you want to  unplug  from technology for a day? Two days? A week? (Is that even possible for you?)
Do you want to  arrange a family  holiday with no technology?
Do you want to use your phone or other device to listen to uplifting music, or motivational speakers? 

Do you need to Include technology more, less, or in new and different ways?  Creating the right behavioural habits around how you use technology and which are specific to you and your family situation, can support you in  your journey to create  your health and wellness lifestyle.

                                                 Stress less -  Life Lift - Dream time

True productivity and creative output are encountered when body and mind are able to access restorative balance through rest and relaxation.  Let active essential oils support the essential process of releasing the tensions of an agitated mind.
                                                 
​Stress less, Life lift and Dream time are 3 medicinal grade essential oils from Absolute Essential Ltd  that I would highly recommend you try  if you need to calm your senses, lift your mood or need help to get a better night sleep!

 So if you haven't used medicinal essential oils before you may be wondering if they really work and how they work!

Medicinal grade oils are determined by the process of how they extract the oil from the plant.  In order to get a high quality oil the extraction process is very timely and produces smaller levels of oil at higher quality.  The extraction process effects the molecule size and how effectively it is absorbed and utilized within the body.  Medicinal essential oils molecules are very small and easily absorbed into the bloodstream from inhalation or  absorption through the skin.  The oil molecules attach to cell receptors within the body and have a direct reaction on the cell in much the same way as hormones work in the body.

There are many essential oils in the market, however 94-96% are designed for the flavour (for edibles like chewing gum) or fragrance market,( make things smell nice like shampoo).  Only 4-6% are medicinal quality.  The efficacy  of the product originates from the quality of the raw ingredient.

It’s important if you are wanting to improve your health or your families health by using  essential oils that you only use medicinal grade oils to get the best results and to ensure you avoid any irritation.  Lower grade oils can cause skin irritation, nervous system agitation and allergies if sold as medicinal.  

Its important to you as a mum to know that products you are using on yourself or your children  are safe  and its important you know how to use them property to get the best results.    Absolute Essential  covers all these bases for you!

Absolute Essential oils, are organic and Bio certified, fair trade, not tested on animals, individually boxed to protect the product (as they deteriorate with light or heat).  Contain clear and detailed instructions inside the box on  how to use safely and show a mother and child label  on the outside of the box to let you as a mum know,  which ones are safe to diffuse around or, use on your children or during pregnancy.   Some, including the ones above are already blended for particular ailments to make it easy and safe for you.

Company owner Dr Bo Hendgen from Absolute Essential Ltd has over 35+ years clinical practice in  Naturopathy, Osteopathy and  Aromatic medicine.  Bo has dedicated her life to producing the highest quality organic essential oils for medicinal use in NZ.  Importing directly from 57 artisan farmers globally,  she supports woman's co-operatives, travels extensively to meet with the growers and gives back her time, knowledge and financial support to support local communities in third world countries .  Absolute Essential Ltd is the 2014, 2015 double time  winner of the NZ natural products industry sustainability award.  

 Having trained and worked with Bo for many years now,  I have personally seen the hard work, dedication attention to detail and ethics behind this brand which has continued for 28 years.   

To purchase online visit www.absoluteessential.com or as a coaching client I can offer you a discounted price as part of your wellness journey.



 


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"The time to relax is when you don’t have time for it.”
 Sydney J. Harris

Rushing around and feeling stressed  can play a large role in interfering with your digestion.  Poor digestion means your body isn't getting the nutrients it needs to be at its best and full of energy. 

When you are rushed and stressed your digestive processes shut down to conserve energy in order to provide energy where it is needed for movement, attack or defence.  This is called the ‘flight or fight’ response.  Eating on the run or eating while stressed or upset doesn’t allow your body the energy it needs to digest your food effectively.  

When you are stressed and rushed you are more likely to make unhealthy food choices in particular sugary foods like muffins or chocolate or rely on stimulated like coffee.

 Did you know STRESSED spelt backward is DESSERTS!

You may be interested in reading this article on stress and eating 
http://www.medicalnewstoday.com/articles/277771.php

Unfortunately going for the quick fix and sugary foods or stimulates can interfere with your blood sugar control.  Balancing your blood sugar is probably the most important factor in maintaining energy levels and  controlling your weight.

As a general guide eating unprocessed, wholefoods is best for blood sugar regulation and good energy production.  You may be interested in this article on the Mediterranean diet which is considered to be one example of a  balanced whole food diet.
 
http://www.medicalnewstoday.com/articles/149090.php

Taking breaks every 90-120 minutes and incorporating stress management techniques into your day can allow your body to recover from periods of stress or busyness.  

Eating healthy nutritious whole foods in a relaxed state can provide you with the right fuel to be more productive and full of energy in your day.

Easy right!  Not always, but when you create behavioural habits that can support you, over a period of time it can become easy.

Exercise and movement in your day is key for your wellness and to keep your health on track and your days full of energy.  It’s important to pick the right type and amount of exercise for your personal situation so you can sustain it long term  and really look forward to it and enjoy it daily.  Exercise that is long or strenuous when you are stressed and busy is only going to deplete you more. Short, quick energizing 10-20 minute routines through your day may be more beneficial.   

Without exercise and movement in your day you will become, stiff and sore and your muscles will weaken over time.  Activities that use to be easy will become harder as you age.    It may also be interfering with your sleep quality now.
 
The key is to be mindful and proactive about how you can make exercise and movement a priority in your unique situation each day.  Building habits and routines that make it possible is the trick.  This will ensure you can keep up with the kids and continue to do all the activities you love with a strong fit and supple body as you age. 

Moving and exercising allows your body to naturally detox, gain energy, improve your posture, create endorphin and make you feel great mentally and physically.

As a working mum I understand how hard it can be when you are low in energy to get motivated.  I can help you to work out how to overcome the obstacles that are holding you back and create strategies and habits that will get you moving  and feeling awesome.    Check out the following website which discusses the importance of exercise.

https://www.heartfoundation.org.nz/healthy-living/exercise-and-fitness

It’s also important not to over train as this can also affect your energy levels and have other health implication.  If you are tired due to over exercising or are training for a event, have a look at the following website.  If you have an athletic daughter reaching puberty, that is over exercising or dieting you might also find this site informative and interesting. 
 
http://fuelaotearoa.co.nz/