Tuesday, November 21, 2017

Food Is Not The Enemy



Our relationship with food is primal and complex.
We need to eat to live, but modern convenience combined with sedentary jobs means we often eat more than we need or food which does not nourish us.

As children, our mothers and others often "loved" us with food, or we learned ways to satisfy emotional needs with food and if those habits continued into adulthood, we find ourselves eating not for hunger, but for other reasons.

If you have been 'dieting' for many years, you may be surprised at how quickly you regain weight after the 'diet' has ended and how you manage to gain a little more each time.

You have effectively been teaching your metabolism to become more efficient at fat storage.

For long-term, sustainable fat-loss that you can maintain once you reach a healthy weight range is most effective when you examine your relationship with food and make some changes about the way you think of food in your life and in your body.

Non-Hungry eating plays a big part in weight gain and as the name suggests, happens for reasons other than hunger, boredom, anxiety, sadness, tiredness, for example.

Working with a food diary, initially without making any changes to what you usually eat, gives you a more accurate map of what you're currently doing.
Don't judge, just record.

Imagine using a map of Sydney to navigate your way around Melbourne - impossible!
A food diary helps you to get an accurate picture of where you're at, and better equips you with the right map to get to where you want to be.

Eat mindfully, slowly, focusing completely on each mouthful of whatever you are eating, without distraction. Put your fork down between each bite & really take your time, checking in with your body to see whether you are still hungry.

Eating until satisfied is not the same as eating to fullness and it takes time to become fully aware of the difference.
You may be used to the following kind of thoughts:

  • food is a temptation
  • food means being out of control
  • food means gaining weight
  • food means wanting things I can't have
  • food gives me comfort
  • food makes me guilty
  • food is the enemy.
Well stop right there!

Shifting your thinking around food will shift your experience of food.

Try these thoughts for a week and notice the difference you experience:

  • food means energy
  • food means strength
  • food means having enough vitality to work
  • food means not getting tired before the end
  • food means brainpower
  • I am doing my best to eat slowly and enjoy will all my senses.
  • I can have it if I want it, but do I really feel like it?

For a more detailed consultation on mindful eating, contact MET Fitness.

Thursday, November 2, 2017

Getting More Veggies into Your Weekly Meals



Eating more vegetables is always recommended, not just by me, but by nutritionists & dieticians across the board.

For some reason, we were duped into thinking vegetables are 'boring' or 'tasteless' when we were kids.

Now let's just think about that for a moment.

Was it our parents?  (who also grew up with overcooked & bland range of vegetables?)

Was it the junk food advertisers?  (who have a seriously vested interest in making us think their snack food is better?)

Was is partly us, as kids, who were all about the chips & lollies are a reward?  (without realising the epidemic of diabetes & heart disease on the horizon?)

Whatever the reason, I am here to tell you that HEALTHY FOOD DOES NOT HAVE TO BE DULL OR TASTELESS!!

You can enjoy salad, stir fry (which is pretty much hot salad, right?) and any other healthy meal, without feeling taste-deprived or lacking in sensation.

You just need to start thinking about the composition of your meals, what you put in your shopping basket & how you & your family like to eat.

Trust me.
This is not hard.
(Despite what food manufacturers try to make you believe)


Here's a couple of easy ways to get more veg, more fibre, more greens, into your weekly meals.

Coleslaw.


This gal is a hero for gut-health & only takes a few minutes to prepare.

Thinly slice cabbage & grate some carrots or buy the pre-made pack.
I always use natural yoghurt with a dash of mayo as the dressing.

Cabbage is an excellent source of fibre & a rich source of vitamin C and vitamin K, containing 44% and 72%, respectively, of the Daily Value (DV) per 100 gram amount.Cabbage is also a moderate source (10–19% DV) of vitamin B6 and folate, with no other nutrients having significant content per 100 gram serving (table).

Carrots get their characteristic, bright orange colour from β-carotene, and lesser amounts of α-caroteneγ-carotenelutein and zeaxanthin.[63] α- and β-carotenes are partly metabolized into vitamin A, providing more than 100% of the Daily Value (DV) per 100 g serving of carrots. Carrots are also a good source of vitamin K (13% DV) and vitamin B6 (11% DV), but otherwise have modest content of other essential nutrients. 



Salsa.

If you enjoy tomatoes, cucumber & onion, doused in olive oil & balsamic, this salad makes a beautifully fresh accompaniment to most summer dishes.

Chop tomatoes, cucumber & red onion into small pieces, splash with olive oil, salt & balsamic to taste. This is a great accompaniment to homemade burgers or tacos.


Wednesday, November 1, 2017

Chicken Stir Fry 2.0



I posted a similar recipe years ago but stir fry is still a solid player in my meal rotation.

I'm one of those weirdo's who has pretty much the same thing every Monday, Wednesday, Thursday, etc.

Tuesday's are always different because I go out to dinner with dear friends & we take turns in choosing the restaurant. Eating out is less healthy than cooking at home but my Tuesday Crew & I have been friends for so long & they helped me out at the lowest point of my life, that the health-giving benefits of these meals is not measured in calories, sugar or fat - but in Love.

Never underestimate the health benefits of dining with treasured friends.

I digress.

I'm always banging on about easy, healthy, home cooked meals that don't take a lot of time to prepare.


If it takes longer than 20 minutes from pulling the ingredients from the fridge, to dinner on the table, I'm unlikely to get excited about that.

I'm a busy working mum, running my own business, so call it what you will, laziness*, Life-hacks, whatever - I call it Efficiency.


Before we start, here's a Top Tip:
- buy your chicken (or red meat) stir fry in bulk.
I generally get enough to make a week's worth of meals by checking the weight on the packet (200g/pp, half that for kids)

- take 15 minutes at home to portion it up, cut/slice to requirements & add whatever sauce or flavour you enjoy to the zip-lock back with a dash of olive oil & salt.

I like adding soy, oyster sauce, teriyaki sauce, hoi sin, chilli or sriacha

- freeze & defrost in fridge the night before, so dinner is good to go.


Preparation is key:
Having the veggies in the fridge means you don't even have to think about what to make, you use what's there & chopping veggies into similar sized pieces means everything cooks together.

Use these nutritional gems and/or add your own preferences.

* broccoli
* onion
* carrot
* green beans
* frozen peas

* capsicum
* cauliflower

* bok choy
* corn (cut off the cob)
* snow peas
* cabbage (thinly sliced)
* zucchini
* any vegetables you enjoy


Here's my easy-peasy stir-fry-not-greasy 6 Veggie Dinner in under 20 Minutes...

Cook the meat for about 5 minutes or until browned.
Remove from the pan.


Add the veggies & cook until almost soft.
Add the meat back in & mix well for another 5 minutes.

Serve this as is or with a small portion of rice or noodles.

Enjoy with family & friends.


*May I say, I don't actually know any lazy women.
I know women who work hard, are exhausted, raise amazing families, do what they need to do to make that work & may not always have time to bake or make fancy meals.

Me too, Honey. This is why I share what I do with you. 

Wednesday, October 25, 2017

Caring for Our Bodies Through The Decades




For most people, caring for our body may not seem like a priority in our 20’s.
We’re young, vibrant & bullet-proof, right? We bounce right back from a big night out, no aches and pains, and we look at your parents (and anyone over 40) as The Old Folks.

In our 30’s, life can take a more serious turn.
With a focus on career, family & the future, we are all systems go. If we’ve been fit & active up to this point, that activity can tend to fall away as other priorities come to the fore.

If fitness was never really our thing, those aches & pains I mentioned become a little too frequent, mostly due to an inactive lifestyle.

In our 40’s, is often the time we take stock of how far we’ve come & look ahead to our future (remember those Old Folks? Yep. Now that’s you).
This is often the time when we start to take our health more seriously, especially if we or loved ones have gone through serious injury or illness.

In our 50’s and beyond, we come to realise that moving well & pain-free, means we’re on a better road for the decades ahead. Being active means living independently for longer & reducing risks and complications of chronic conditions like heart disease, type 2 diabetes and arthritis.

This is where MET Fitness can help.

We understand the time pressures & realities of life, work & family, which is why our classes are designed to give you maximum bang for buck in terms of time, money & fitness.

We work with people of all levels of fitness and mobility; our clients have included people with knee replacements in both knees and other conditions that mean we adapt.
There is always a way to be fitter, stronger, healthier & happier.

Being fit FEELS GOOD, it’s not about what you look like.

Being fitter & healthier reduces your risk of 35 chronic diseases, including 4 types of cancer.

Being fit gives you more energy to live a great life.

Healthy is an outfit that looks different on everybody – fitness is the foundation.

Tuesday, August 15, 2017

Cauliflower Rice


You may have heard of cauliflower rice and perhaps had the thought, "what the..???"

I'm here to tell you it is delicious AND on the whole, better for you than regular rice, especially for keeping blood sugar balanced.

Rice is a starchy carbohydrate, and like bread, pasta & potatoes, has received a bit of a bad rap in the past few years.

Let me explain a little about that.

Starchy carbs are ones that your body converts to glucose very easily give you a blood sugar spike, causing your pancreas releases insulin to bring down blood glucose.

This drop in blood sugar from high to normal can leave you feeling sluggish and sometimes hungry again - what most people describe as 'low blood sugar'. 
It's not low, it's the dramatic drop that causes this feeling

Insulin is a fat storage hormone, so any extra energy will be easily stored as fat.
Eating to keep blood sugar more stable is becoming more important as more of our population is affected by metabolic conditions like type 2 diabetes.

This recipe is an easy substitution for rice and is delicious with stir-fry.

1/2 head of cauliflower, grated or processed

1/2 red capsicum, diced

1 small broccoli head, sectioned & steamed

1 handful of green beans, steamed

1 cup frozen peas

1 tbspn olive oil

Pre-heat a large pan, medium heat with olive oil and add the cauliflower.

Stir for a couple of minutes and add the other vegetables.

Cook until vegetables have softened and serve as you would rice.







Wednesday, August 9, 2017

You CAN Do More Than You Think

Think back to before you started training; could you possibly have imagined....

That you would maintain a fitness program?

That you would enjoy healthy food choices?

That you don't need to "eat your feelings"?

That you would ENJOY EXERCISE?

Well it's happening for you now.

You are working harder, getting fitter & stronger.

Your results are tangible in the way you feel, the way you move through your life, and for who have body-fat reduction as a goal, the way the measurements are coming down.

Henry Ford as right when he said "whether you think you can or you think you can't, you're right".

YOU do the work, YOU show up, YOU feel the results.

Good work guys! :)

Tuesday, August 1, 2017

Simply Eat

I enjoy cooking.

I also enjoy eating, so I'm always on the look out for tasty, healthy recipes that are pretty easy to make.

My favourite are meals that can be batch-cooked & freeze well or which take less than 20 minutes to get on the table.

My exception to quick meals is Monday Roast, where I have a slow roast cooking most of the day while I Get Stuff Done.

Pop the veggies in an hour before it's ready & it feels like I've gone to trouble; the bonus is I have leftover meat for lunches the rest of the week!

I'm not really one for sticking precisely to recipes either. 

I make do and adapt to what I have or taste preferences and I encourage you to creative in the kitchen too.

Here's some easy-peasy recipes you may also enjoy...

Flu-Fighting Chicken soup - adaptations include beef instead of chicken, sriracha sauce instead of chillies because that what I had in the pantry.
Winter Soups - from the Stephanie Alexander Kitchen Garden Program

Healthy Burgers - get the kids involved with this one - so tasty!

Best Breakfast - get 3 veggies in your brekkie omelette and feel great.

Spinach & Ricotta Pie - I made my own pastry for this one & it's also vegan

Chicken Stir Fry - so easy & fun to see how many veggies you can get into it!

Potato Salad - did you know that cooked & cooled potatoes have a much more beneficial effect on both blood glucose and gut bacteria? Plus this is delish 

Sensational Salads - these take 10 minutes each & are a great addition to any meal.


Bon appetite! 





Wednesday, July 26, 2017

Perfect Omlette


This omlette recipe is so versatile you can fill it with any veggies you like and eat it for breakfast, lunch or dinner (but not all in one day! ;)

Ingredients:
2 eggs
1 - 2 cups in total of vegetables, chopped/diced to same size pieces
small sprinkling of grated cheese (optional)

Choose from mushrooms, celery, bok/pak choy, tomato, capsicum, coleslaw mix (yes it's great cooked!) spinach, zucchini, onion, or any other vegetable you can chop up and put in it.

Some tips and tricks for the perfect omlette, every time:
  • Whisk or beat your egg mixture until there are bubbles sitting on top
  • Make sure your pan, preferably non-stick with a spray of olive oil, is hot.
  • Pre-cook the veggies in the pan for a couple of minutes as they won't cook through in the omlette.
Set vegetable aside, wipe the pan and re-spray with olive oil

Reduce the heat to medium and add the egg mixture to the pan.

Use your spatula to gently scrape the middle of the omlette, allowing the mixture to fill in the spaces.

Give the egg a couple of minutes to cook then add the veggie mix to one half of the omlette, sprinkle the cheese and flip the other side over to cover the veggies.

Turn off the heat, give it another couple of minutes and serve.

Tuesday, July 25, 2017

Reading Nutritional Panels


Have you ever wondered about the information on nutritional panels; why is protein important? should I cut out carbs? which fat is 'the good fat'? and what does it all mean?

Start by looking at the 'energy' numbers, in the 'per 100grams' column; this column is most useful for comparing products, as the 'per serve' measure varies across different brands and food types.

If you're looking to lose a serious amount of weight, say more than 10kg - 15kg, then the energy value of the food you eat becomes significant.

You should be looking to consume between 400 - 600 calories per meal, (x 3 meals = 1200 - 1800 calories per day) depending on your body type & weight loss goals.

The make-up of these calories is also important: protein builds muscle cells and keeps you feeling full for longer, so try to include it in every meal, but watch out for foods that are high in protein which also happen to be high in fat. (eg. nuts)

When looking at the fat content of foods, check the 'total' fat per 100g and aim for under 10g/100g; remember 10g of fat per 100g = 10% fat!

This is further broken down into 'saturated', 'trans' fats which are both REALLY bad for you, so avoid anything with the word 'hydrogenated' in the ingredients.

Carbohydrates are necessary for your body to function and they have gotten a really bad reputation over the last decade; for some, rightly so, (have you ever noticed that white bead makes you want to eat more... white bread?!?!), however, not all carbs are created equal.

The body converts carbs into glucose, the form of sugar it can best use, but it does this with simple carbs far more quickly, giving you a blood sugar spike (not good for your pancreas) and if this energy is not used up, it is easily converted and stored as fat.

Here's a good explanation of simple vs complex carbohydrates & why eating whole food matters.

Heavily processed foods have most of the nutrients and fibre removed & sometimes artificially added back. This is called fortification and often happens with breakfast cereals.

With global ill-health rising across the developed world, in no small part due to diet & lifestyle, this article was hardly a surprise.

It is a good wake-up call to start reading nutritional labels; specifically, you should check the total energy, protein to carbohydrate ratio, sugar and salt levels.

Always use the per 100 grams/100 mls column to compare across products and serving sizes.

The good news is, fresh fruits & vegetables don't come with nutritional labels.
A good rule of thumb is to mainly shop the fresh food sections, take a list with you, avoid the chips/lollies/soft-drink aisles completely (if it's not in the pantry, you won't eat it later) and get creative with your meals.

So start reading those labels, making wiser choices and enjoying the food you eat from the inside out. Happy training!

Thursday, July 13, 2017

Eat A Rainbow


 Image result for rainbow foods


Colour your world with a plateful of disease-fighting foods by discovering a full spectrum of good-for-you hues.


Apples aren't red by accident. And they're not made that way just to look pretty, either. In nature, beauty always has a reason, and coloured foods can encourage us to eat them (and spread their seeds).

Plant-eating animals can use colour to identify edible materials, and the intensity of the colour signifies ripeness. But scientists have also found that those pigments are created by a group of highly beneficial anti-oxidants called carotenoids, which mop up harmful free radicals in the body. Red and yellow hues signifying the presence of carotenoids are nature's advertisement for immune-boosting, cancer-fighting properties.

The Dieticians' Association of Australia (DAA) recommends five servings of vegetables and two of fruit each day, while the Australian Department of Health's Guide To Healthy Eating advises that 40 per cent of your daily diet should consist of fruit and vegetables.

You also need variety, including each of these colour groups daily: red, orange, green, yellow, blue/purple and white. Mix as many hues as possible with every meal. The deeper the colour, the higher the nutrient value. "The most crucial colours of all are green and orange," says Katherine Warth, dietician and spokeswoman for DAA. "Never go without either ... and try a new food each week to boost variety even more."

RED
Signal for: Lycopene
Find it in: Tomatoes, persimmon, watermelon, pink grapefruit

This carotenoid is a fierce cancer-fighter and can also help prevent heart disease by inhibiting the formation of harmful LDL cholesterol. The deeper the red or pink colour, the higher the lycopene content. Says Warth, "Studies have shown that a high intake of tomatoes, which are rich in lycopene, can reduce the risk of prostate cancer quite significantly."

Lycopene can also protect against cancers of the digestive tract, stomach and lungs. It's a fat-soluble substance, and is more readily available from cooked tomato products and juices than raw ones. "It's better to cook your tomatoes with a little olive oil, or at least mix them into a salad with some oil on it so that your body can best absorb the lycopene," says Warth.

ORANGE
Signal for: Beta-carotene
Find it in: Oranges, carrots, mangoes, pumpkin, sweet potato, apricots, squash, rockmelon, pawpaw

Beta-carotene is a major anti-oxidant which lowers cholesterol and converts it to vitamin A, an immune booster that helps fight off colds, flu, cystitis and skin problems. "A study of smokers showed that those who ate more beta-carotene had a lower incidence of lung cancer," says Warth. She adds that this was true only when the beta-carotene was acquired from food, not a supplement.

Vegetables containing beta-carotene benefit from being cooked lightly to release maximum amounts. Like lycopene, it's fat soluble, so using a little oil will help your body absorb it. These orange fruits and vegies are also high in that other great immune-booster, vitamin C.

GREEN
Signal for: Isothiocyanates, folic acid
Find them in: Cruciferous vegetables (the cabbage family), spinach, bok choy, kale, peas, artichokes, asparagus

Sulphur-based sinigrin, a substance unique to the cabbage family (which includes brussels sprouts, broccoli, cabbage, cauliflower), converts into anti-oxidant isothiocyanates, which cause pre-cancerous cells to destroy themselves.

Isothiocyanates give broccoli and brussels sprouts their distinctive smell, but the more pungent and strongly flavoured they are, the better, says Warth. Also present is folic acid, which is in its highest quantity in chlorophyll-rich dark-green leafy vegetables.

Folate works to prevent birth defects, such as spina bifida, and is a dietary essential for women who are (or are trying to become) pregnant.

YELLOW
Signal for: Lutein, zeaxanthin
Find them in: Yellow corn, bananas, yellow capsicum, honeydew melon

These two carotenoids work together to help maintain sharp, healthy eyesight. They are used in the area of the retina called the macula, which is the centre for sharp, focused vision. They protect the eyes from long-term light damage. We need to eat about 5mg of lutein and 1mg of zeaxanthin every day for adequate eyesight protection, so it's vital to include a large splash of yellow.

Bananas are worth a special mention for their high potassium content. They can help decrease the risk of stroke, lower blood pressure, relieve heartburn, prevent stomach ulcers and even aid in abating diarrhoea.

PURPLE/BLUE
Signal for: Anthocyanins
Find them in: Blueberries, dark cherries, prunes, blackcurrants, cranberries, red wine, red apples, black grape juice, blackberries, strawberries, beetroot, figs

The blueberry is a tiny hero. It contains more anti-oxidants than any other fruit or vegetable. Anthocyanins have remarkable anti-bacterial powers, useful for tackling E coli, urinary tract infections and gastrointestinal upsets. They're also anti-inflammatory, which is why blackcurrant syrups are used in cold and throat medicine.

The anti-oxidants in purple or blue fruits help prevent nerve cells in the brain from deteriorating, and possibly help guard against the effects of ageing in general. Anthocyanins may also have a beneficial effect on heart disease by inhibiting blood clots.

WHITE
Signal for: Flavonoids, allicin
Find them in: Onions, garlic, celery, leeks, pears, shallots, white wine, endive, chives

Allicin has been shown to inhibit abnormal cell growth, and flavonoids are important anti-oxidants. The sulphur compounds in these types of produce can help raise levels of beneficial HDL cholesterol and lower dangerous levels of blood fats called triglycerides, as well as easing the inflammatory response of asthma and breaking up catarrh secretions caused by colds and flu.

Pears stand out because, although they have white flesh, they are covered by green skin. Just beneath the skin lies a soluble fibre called pectin, says Anne Egan, dietician and co-author of Meals That Heal (Rodale Press, $55). Pectin can help prevent haemorrhoids, lower cholesterol and reduce the risk of colon cancer.











Thursday, June 29, 2017

Motivation In Two Forms



You've heard me say many times that motivation is a myth, that nobody is motivated all the time and that we just have to make the decision to make the change that makes the difference.

Well, that is true... to an extent.

We've all felt that exhilarating burst of energy that motivates and inspires us into action.

Whether it's making a call we know we need to get over & done with, or the call we've been looking forward to.


We're either scared or excited, and those two feelings share a lot in common, physiologically. Our interpretation is key. 


Sometimes it's just a matter of reframing to use our energy states to achieve the results we want.

Which brings me to how motivation works, in its two forms - Away From and Towards.

We are either motivated to move away from a troubling or painful situation or towards a sought-after or rewarding situation. They both serve a purpose and have their benefits.
Once you get clear on your "why", you can nail your "what".

Weight loss is one I hear a lot from clients; they were significantly overweight and they took steps to lose weight but as they got closer to their goal, they just didn't seem to have the motivation they started with.

Other clients started with a heath & fitness, rather than a weight loss, goal and they seemed to power on through from one goal to the next.

This is how Away From and Towards motivation works: when you're moving AWAY from pain & whatever it is you DON'T want, the further you get from it, the more comfortable you feel.

Almost like you're feet are far enough from the fire that you can relax, you don't have to do the work any more.

Away From motivation is a great way to START whatever changes you're looking to make.

You are really clear about what you don't want, but it's ultimately a negative motivation and lasting change takes more than that.

Towards motivation is the goal you have in your mind, your heart & your soul.

It drives you onwards even when you've made good progress because it's a shining, positive motivator even on days when you don't feel like it.
It literally pulls you towards your goal!

You may start out wanting to change your current health situation but what will keep you going once you've made those changes, is the thought of feeling even better, moving well when you're older & avoiding some of the common pitfalls of aging, like falls & immobility.

The other major benefit of Towards motivation is that it encourages you rather than criticises you, it brings you along rather than punishes you, it helps you rather than hurts you.

It really is the only way to maintain a kind, self-caring & consistent approach to your goals.

Being kind to yourself is about doing the good stuff, even when you don't feel like it.

Because you are so very worth it.



Thursday, June 22, 2017

Working it out

Talking with a dear friend the other day, we got on to the topic of work & how she's unhappy in her current role. She's not sure what else she would want to do and we explored some possibilities.

It got me thinking about the fairly modern expectation that we should all be excited, inspired & fulfilled to go to work each day and if that's not the case, maybe there's a problem.

Some people's work involves doing things they are very good at and get paid well for.
By viewing this situation as a chance to use & develop skills and to allow them to have the means to enjoy the other aspects of their lives (holidays, dinners out, Nice Things), they don't 'suffer through' each day.

I'm very fortunate to do a job I love and be able to live a good life doing it. I get to help people live healthier, more energetic lives and can pay my rent & bills doing so.

But there's also the back end of work - the paperwork, marketing, shameless self promotion (even when I'm not feeling it) and other admin that is not fun but is so very necessary.

Work is called work for a reason. It takes effort.
Even when we don't 'feel like it'.

Motivation is a myth. Nobody is motivated all the time but we do what is necessary to create the conditions we would like in our lives.

I bet you're not motivated to brush your teeth each morning but (I hope) you do it, because you want to avoid the consequences of failing to do it.

Workouts are the same, they never get easier, you just get stronger.
And then I take you to the next level (you're welcome) or I'm not doing my job.

Growth doesn't come from the shiny, happy, easy stuff.
Growth comes from pain & discomfort.

Sometimes it's necessary to get a little uncomfortable to make changes that are beneficial and necessary.

You don't have to spend a lot of time taking care of your health, you just have to do the little things that make a big difference over time.

And I'm here to help.




Friday, January 13, 2017

Being Kind to Ourselves

I use this phrase a lot when I work with people who want to make long-term, sustainable changes in their life, the kind of changes that will dramatically alter their health and their future.

They often interpret this to mean they don’t have to live up to their health commitments, that they can go off-track and sabotage their food & exercise prescription simply because they “ didn't feel like it” or were “having a bad day”.

This is entirely opposite of what I mean.

Being kind to yourself, really taking good care of yourself, starts with a decision that is not negotiable and a willingness to be realistic about what is good for you.

Imagine: you've had a really stressful day at work, your boss is cranky at you, co-workers are being more difficult than usual and you have a splitting headache on the way home from work. 

Dinner consisting entirely of chocolate and cheese, possibly wine, and staying up late to zone out in front of the television may seem like an easy option. “ I've had an awful day,” you tell yourself, “I deserve some pleasure, I can’t be bothered doing anything else.”

So you eat some non-nutritional food and flake out on the couch. Your headache feels worse, you feel sluggish and tired but instead of going to bed, you stay up too late watching television, exacerbating your tiredness.

Imagine that this is your child, or your best friend.

Would you deliberately ignore their needs, or make excuses for why you wouldn't help them feel as good as possible, especially under difficult circumstances?

I bet you wouldn't.

Imagine: you've had a really stressful day at work, your boss is cranky at you, co-workers are being more difficult than usual and you have a splitting headache on the way home from work.

“ I've had an awful day,” you tell yourself, “so I’m going to make sure I drink plenty of water when I get home. I’ll make myself a quick vegetable omelette and I’ll make sure I get an early night.”

The first scenario may seem like the easiest option, and by certain criteria it may be, but since when has easy meant better. 

The second option means you actually change your situation for the better. 

You contribute to your health rather than detracting from it. 

You actually meet your real needs, rather than giving in to what it is you think you want.

Making your life a little easier the next day and helping yourself to feel better - THAT is being kind.