Sunday, April 21, 2013
I wake up and get out of bed
So many thoughts in my head
I feed the baby as I think of my day
No time to rest and play.
I open the pantry for something to eat
Something easy that I don't have to heat
There is no milk or even fruit
It is as empty as Mother Hubbards boot!
The bread beckons me, lovely and white
Oh those nasty carbs are hard to fight
Lathered with butter all nice and warm
I only had one piece I could of sworn!!
But as I look 3 pieces are gone
And I am hungry again before too long
With the weather wet and shops far
I decide for a chocolate bar.
Lunch time comes and I dread
To even think of more bread
So the quickest thing for me to snack
Is some chips in a pack.
So here I am near the end of the day
I have failed is all I can say
Is dinner going to be nice and healthy?
No, it's tuna sausage rolls for me!
Tuesday, April 9, 2013
1. ProteinAvocadoes provide all 18 essential amino acids necessary for the body to form a complete protein. Unlike the protein in steak, which is difficult for most people to digest, avocado protein is readily absorbed by the body because avocadoes also contain fiber. If you are trying to cut down on animal sources of protein in your diet, or if you are a vegetarian, vegan or raw foodist seeking more protein, avocadoes are a great nutritional ally to include not merely as an occasional treat, but as a regular part of your diet.
2. Beneficial FatsAvocadoes provide the healthy kind of fat that your body needs. Like olive oil, avocadoes boost levels of HDL (the "good" cholesterol). HDL cholesterol can help protect against the damage caused by free radicals. This type of cholesterol also helps regulate triglyceride levels, preventing diabetes. A study published early this year in the Canadian Medical Association Journal found that a vegetarian diet, which includes HDL fats, can reduce levels of LDL (the "bad" cholesterol) as effectively as statin drugs.
3. CarotenoidsAvocadoes are an excellent source of carotenoids. Although many people associate carotenoids only with red and orange produce, avocadoes are also an excellent source of this phytonutrient. Avocadoes, also known as alligator pears, offer a diverse range of carotenoids including not only the better known ones such as beta-carotene, alpha-carotene and lutein, but also lesser known varieties of this type of phytonutrient such as neoxanthin, zeaxanthin, chrysanthemaxanthin, neochrome, beta-cryptoxanthin and violaxanthin. Every time you consume foods rich in carotenoids, you deliver high quality vitamin A to your body, thereby protecting eye health. Carotenoids also enhance the functioning of the immune system and promote healthy functioning of the reproductive system. Since carotenoids are fat soluble, eating avocadoes optimizes the absorption of these nutrients.
4.Anti-InflammatoryThe combined effect of the deluxe package of nutrients contained in avocadoes offers powerful anti-inflammatory benefits. Avocadoes' unique combination of Vitamins C and E, carotenoids, selenium, zinc, phytosterols and omega-3 fatty acids helps guard against inflammation. This means avocadoes can help prevent or mitigate against both osteo- and rheumatoid arthritis.
5. Heart HealthThe fat content, which causes some uninformed health "experts" to deem avocadoes as unhealthy, actually provides protection against heart diseases. Studies have shown that oleic acid improves cardiovascular health. Oleic acid is the primary fatty acid in avocadoes. Many people now take supplements in order to consume more omega-3 fatty acids to lower their risk of heart disease. Avocadoes are rich in omega-3, delivering 160 milligrams per cup of alpha-linolenic acid.
6. Choosing and EatingTo get the most nutritional value from avocadoes, avoid those which have become over-ripe. You can identify these at the store because they will have dents and feel overly soft when you hold them. A ripe avocado should have no dents in its skin and will feel slightly soft when squeezed. You can also buy unripe avocadoes, which feel very hard when gripped, and permit them to ripen at home. The portion of the avocado closest to the skin is the most dense in nutrients, so be sure to scrape the skin clean before discarding it.
Monday, April 8, 2013
Hello faithful readers
Not many of you know this but I suffer from depression and anxiety. My anxiety is worse than my depression but when I get anxious it fuels my depression, vicious cycle hey!
I have seen over the years that if I am not eating right or exercising I become less tolerant and I can't seem to cope with things as well. It is the same as when I was drinking cola everyday, it would fuel my anxiety and I would be freaking out all the time.
I thought I would post this article that I found on the internet and you could then click on the link to expand the information. It is well worth the read and very helpful. I know I will be taking in some of that sunshine today :-)
DepressionDepression is rated by the World Health Organisation as the leading cause of disease burden amongst high income countries. Depression is characterised by feelings of worthlessness or guilt, poor concentration, loss of energy, fatigue, thoughts of suicide or preoccupation with death, loss or increase of appetite and weight, a disturbed sleep pattern, slowing down (both physically and mentally), agitation (restlessness or anxiety). If you think you are feeling down, try our free depression test questionnaire to check your mood.
There are many factors that can contribute to the development of depression such as psychological issues or biochemical imbalances, and triggers such as major stress or trauma.
There are also a number of nutritional imbalances that can make you prone to depression such as:
- essential fats –Do you need more Omega 3?;
- homocysteine – Is it too high, corrected with B vitamins?;
- serotonin levels – Do they need boosting with amino acids;
- blood sugar balance;
- levels of the nutrients chromium and Vitamin D;
- food intolerances – Could they be making you sad?
What is depression?In Britain, 1 in 20, or around 3 million people, are diagnosed with depression. Unipolar Depression is rated by the World Health Organization as the leading cause of disease burden amongst high-income countries.
Are you depressed?Depression is diagnosed on the basis of symptoms in a questionnaire test, the most common being the Hamilton Rating Scale of Depression, or HRS for short. This contains questions about your mood, guilt feelings, suicidal thoughts, insomnia, agitation, anxiety, physical problems, sex drive, and so on. Depending on your test score on these questions, you will be diagnosed with either “mild,” “moderate,” or “severe” depression. Here’s a simplified depression test questionnaire to check your mood.
What causes depression?There are many factors that can contribute to the development of depression. There might be underlying biochemical or psychological issues that predispose an individual to depression. There might be a trigger such as a stressful event, a bereavement, loss of a job, or break up of a relationship. If you are suffering with a low mood, whether you consider that it is depression or not, you should see your GP who can rule out medical causes, recommend counselling, cognitive behavioural therapy and psychotherapy, and assess your medication. Exercise is also very important and there’s lots of evidence that regular exercise boosts mood, especially if you’re able to exercise outdoors in a green environment. Even a walk in the park or a stroll by the river is thought to be beneficial.
Diet & Nutrition – what works
Increase your omega 3 fats
Omega-3 fats are called essential fats, because unlike some other
substances, they can’t be manufactured within the human body, and
therefore it is essential that you take them in through your diet. The
richest dietary source is from oily fish such as salmon, sardines,
mackerel, pilchards, herring, trout and fresh but not tinned tuna.
Surveys have shown that the more fish the population of a country eats
the lower is their incidence of depression. There are two key types of
omega-3 fats, EPA and DHA and the evidence suggests that it’s the EPA
which seems to be the most potent natural anti-depressant.
Increase your intake of B vitaminsPeople with either low blood levels of the B-vitamin folic acid, or high blood levels of the amino acid homocysteine (a sign that you are not getting enough B6, B12 or folic acid), are both more likely to be depressed and less likely to get a positive result from anti-depressant drugs. In a study comparing the effects of giving an SSRI with either a placebo or with folic acid, 61% of patients improved on the placebo combination but 93% improved with the addition of folic acid. But how does folic acid itself, a cheap vitamin with no side-effects, compare to anti-depressants?
Boost your serotonin with amino acids
Serotonin is made in the body and brain from an amino acid called
tryptophan. Tryptophan is then converted into another amino acid called
5-Hydroxy Tryptophan (5-HTP), which in turn is converted into the
neurotransmitter serotonin. Tryptophan can be found in the diet; it’s in
many protein rich foods such as meat, fish, beans and eggs. 5-HTP is
found in high levels in the African Griffonia bean, but this bean is not
a common feature of most people’s diet. Just not getting enough
tryptophan is likely to make you depressed; people fed food deficient in
tryptophan became rapidly depressed within hours.
Balance your blood sugar
There is a direct link between mood and blood sugar balance. All
carbohydrate foods are broken down into glucose and your brain runs on
glucose. The more uneven your blood sugar supply the more uneven your
mood. In fact, our experience at the Brain Bio Centre is that poor blood sugar balance is often the single-biggest factor in mood disorders amongst the people that seek our advice.
Up your intake of chronium
This mineral is vital for keeping your blood sugar level stable
because insulin, which clears glucose from the blood, can't work
properly without it. In fact it turns out that just supplying proper
levels of chromium to people with atypical depression can make a big
Bring on the sunshine
Known as the ‘sunshine vitamin’, around 90% of our vitamin D is
synthesised in our skin by the action of sunlight. Vitamin D deficiency
is increasingly being recognised as a common problem around the globe
and may be implicated in depression, particularly if you feel worse in
Bad mood foods
Some foods are associated with mood problems. For example, in a huge
population study, Coeliac Disease (a severe intolerance to gluten – the
protein found in wheat, rye and barley) was associated with an 80%
increased risk for depression. It is thought that Coeliac Disease is
vastly underdiagnosed in the UK. Your GP can test for it, and should
test you if you have fluctuating digestive symptoms including diarrhoea,
constipation or bloating, and especially if you have unexplained
anaemia. In fact, you can have mood symptoms relating to gluten, even
without Coeliac Disease.
Food for the brain-Depression
Sunday, April 7, 2013
Easter is about Salvation, family, love and food overload!!
I am not sure about any of you but I am still eating Easter eggs and making the excuse that it is still Easter.. A week on and I am still making excuses for each yummy bit of chocolate that goes into my mouth.. Easter has been extended in this house and it is time to stop!!
I look around at my family as we happily eat junk without even a thought and smirk at the excuses for doing so.. Holidays/Easter/It was on special/This will be the last time, etc etc. They are such weak excuses yet somehow in our human minds we find them acceptable.. All of us in my house are feeling sluggish and bloated and it is time to put the bunny down and pick up the carrot :-D
How about you, has the Easter Bunny well and truly bitten you on the butt and you are in a sugar coma? Has chocolate wormed its way back into your life that at first you found reasons to eat it but now you just eat? Has the laziness of school holidays made it acceptable to let your guard down? If so join me to say no more to these excuses, grab a bottle of water and lets work off this lull!!
Wednesday, March 20, 2013
So so sorry I haven't blogged in a while, my days seem to be a bit of a blur lately..
I was reading an article on good fats and bad fats and although I may of been eating a few of those baddies lately it was good to read that fats are good, well good fats are... In a world where we are told to eat everything in low fats I think it is healthy for us to know that not all fats are bad for us..
I have listed some good fats and bad fats for you as well as put the link for the article.. Hope you find it as interesting as I did!!
|Monounsaturated fat||Polyunsaturated fat|
|Saturated fat||Trans fat|
|Sources of Saturated Fats||Healthier Options|
|Cheese||Low-fat or reduced-fat cheese|
|Red meat||White meat chicken or turkey|
|Cream||Low-fat milk or fat-free creamer|
|Eggs||Egg whites, an egg substitute (e.g. Eggbeaters), or tofu|
|Ice cream||Frozen yogurt or reduced fat ice cream|
|Whole milk||Skim or 1% milk|
| Sour cream
||Plain, non-fat yogurt|
Sunday, March 3, 2013
Hello lovely readers
It would be a lie to tell you that I am all positive and everything is going great when in fact I am feeling deflated, tired and unmotivated! I could blame the fact that it is Monday but that's not really the problem, I could blame my age, my weight or my laziness but neither of those seem to be the problem either..
The problem is that the weather is so so hot, I can't stand hot weather and on top of that I am fearful of snakes that may be where I walk (I walk through a walking track that has bushes and a creek etc) I also don't want to take the baby out in the heat, it is gross and the weather itself is deflating..
So here I am not sure what to do, feeling stuck in limbo as I can't go on my walks and then fearful what will happen when it gets rainy and cold!! So my question to you, what do you do on those days that you are stuck at home? Any exercising tips for at home mummies?
Sunday, February 24, 2013
I saw this video this morning and I thought that I would share it with you all. It touched on a raw nerve, a memory that lays dormant until triggered, and well this video was an avalanche of emotions for me!!
As a kid I was the unpopular one at school, I was so unpopular that even the other unpopular kids didn't want to be seen playing with me!! I don't know if it was because of the patches sewn on my clothes, the cheap hair cut or the fact that I was kind to others, I don't really know and I never will know.. I was called names such a fatso even when I wasn't fat, I was teased about my large nose (It really is large), I was called Miss Piggy because along with my pig like nose my Mother made me wear a hideous light pink jumper very much resembling that of Miss Piggy.. I was never chosen for sport and when I was finally chosen for a team the members groaned and when I wasn't any good at sport the team made fun of me.. Funnily enough I don't ever remember a teacher telling them to stop..
I remember in grade 5, it was nearly Christmas.. I stole $20 out of my Mums purse (That was a huge amount of money back then) I took it and traded it for coins at the local store and then spent it on the 20c Skilltester games. I won a whole garbage bag full of toys and that day I gave each of my classmates a toy for Christmas in hope that somebody would like me, anybody but it didn't help I couldn't even buy friendship!! And then on the downside the school called my Mum and I was totally busted!!
Sadly I carried the rejection into my teens and into relationships and I ended up with guys who reminded me that I was stupid, I was ugly, I was fat and I was nothing without them..
So why am I writing about bullying in a blog that has to do with becoming a better me? Well because this time I am doing something for me. I am not losing weight to fulfill societies view of what beautiful is, I am losing weight because I want to live long and be all that I was made to be.. I am not losing weight to impress anyone I am losing weight to show myself that despite how I got here, despite how the negative words of the past turned me to comfort eat I am now happy to be healthy and my comfort is no longer in food as the words that were said to me no longer have such a strong hold... And lastly I am not losing weight because somebody said that I should, I am doing it to be a better me, a better Mum, a better Wife and a better Lami who will enjoy life and live it to the fullest!!
I want to encourage those who have been bullied to rise above it, to see the beauty that you are, to know that those words that were said to hurt you mean nothing and I know they hurt deep, oh how I know but trust me they are lies and you are a conqueror!! Sending love to you all from one victorious person to another xoxo