Tuesday's Change Week 44 - Mid Term Break Refresh yourself

So every few weeks we all need some time off. I imagine people are going away and enjoying the school holidays or just preparing for the run up to Halloween.

It's always good to take a break from things, recharge, refresh and give yourself that time to put everything in order. For that reason every few weeks I give you a week where you can look back and take a second shot at a Tuesday's Change that you didn't do or didn't get a chance to try out.

I've listed them all below with links to each week for easy access. As always just ask me if you have any questions, are struggling with a particular one or just want more advice. I'm always happy to help people get healthier.

Take your Time - Eating mindfully

Sorry not Sorry  

On this note a friend shared a really nice video with me the other day that is so pertinent to this topic! Check it out here:

Just Breathe

Let them eat Cake

Total Body Workout

Make a list

Tuesday's Change Week 36 - Make a List

It's a simple one this week. Ease you all back in after the summer holidays!

I'm not sure about you but I know I feel a LOT better when I've written a list. It doesn't have to be on paper and it doesn't have to be long. All I know is if my mind is racing and I've 100 and 1 things to do I start by writing them all down and somehow the day ahead seems more manageable. I also get huge sanctification in crossing them off once I've done it!

If you have a goal you want to achieve either today, this week or this year then write it down. Write down all the steps that you need to complete to get to it. You are far more likely to succeed if you have written it down.

To save paper and to ensure I always have my list to hand I use the 'Colour Notes' app. You can download it to your phone and it acts like a post it. You can colour code different lists for different topics and save regular lists like shopping items and work outs.

Use your lists to change your life!

#EatClean - store healthy shopping lists, recipes and document what you are eating each day

#TrainDirty - save your favourite work outs and exercises so they are always to hand, even when travelling

#LiveEasy - if a day jam packed with jobs and chores makes you feel light headed then jot them all down, in order of priority and some how the day will seem more approachable. Leave you mind free to perform the tasks!

Tuesday's Change Week 27 - Spice it up!

People often complain that healthy food is boring and tasteless. Cardboard or grass are often terms used!

But it doesn't have to be that way. Not only are herbs and spices full of flavour they are so good for you too. Spices don't have to make things taste hot and uncomfortable they just add flavour and interest while making you healthy at the same time.

My favourite herbs and spices are listed here along with some recipes I include them in. I've also listed their amazing benefits with some tips on how to add them seamlessly into your diet.

Ginger
Benefits - Ginger is good for digestion issues, nausea, it is a natural anti-inflammatory and boosts the immune system. 
Recipes: - Healing Soup, Carrot Cake Muffins, Burgers
Tips: Fresh ginger root is best but if you can't get this dried ginger is better than none. Grated fresh ginger in some sparking water is delicious on a hot day with a slice of lemon. Or add it to sauces, curries, stir-frys etc.


Garlic 
Benefits - Garlic is antibacterial and antiviral. It is good for colds/flus and infections.
Recipes - Guacamole, Chicken Kiev, Healing Soup, Spicy Sausage Stew, Burgers, Pesto
Tips - Garlic is smelly but can really spice up a meal. The benefits far out weigh having smelly breath for a few hours!


Cinnamon
Benefits - Cinnamon helps to lower your blood sugar and burn fat more effectively.
Recipes - French Toast, Carrot Cake Muffins, Granola, Pancakes
Tips - Cinnamon is a great replacement for sugar in foods as it almost tastes sweet. People add it to their coffee or in baking.

Turmeric
Benefits - See my blog post here on the amazing benefits of Turmeric
Recipes - See the post above and Spicy Sausage Stew, Healing Soup
Tips - This spice is best used fresh, it looks similar to a small root of garlic. It has an intense yellow colour so be careful of getting it on your skin or counter tops!


Paprika
Benefits - Paprika is high in Vitamin A, E and Iron. It also has anti ageing properties, prevents hair loss and promotes sound sleep.
Recipes - Sweet Potato Wedges, Chicken Kiev, Spicy Sausage Stew, Burgers
Tips - Paprika doesn't have too strong a flavour and so can be added easily to most savoury foods.

Cumin
Benefits - Cumin aids digestion, lowers blood sugar and prevents hypoglycaemia (excellent for people with diabetes), fights viral infections, is rich in Iron and has many other benefits 
Recipes - Burgers, Spicy Sausage Stew, Healing Soup
Tips - Cumin is best paired with red meat or tomato based dishes. A small amount is enough to enhance any dish.

Rosemary
Benefits - Rosemary boosts immunity, increases circulation, aids digestion, is an excellent anti-inflammatory - great for asthmatics, and increases concentration. 
Recipes - Sweet Potato Wedges
Tips - Rosemary tastes delicious with meats and vegetables. Fresh is best, I have a small herb plat that I take sprigs from while cooking.

So this week's Tuesday's Change is to add some spices or herbs to at least one meal a day, if not all of them. Get experimenting and trying out different combinations. You don't have to limit yourself to the ones listed above. Every spice or herb has a benefit.

Any questions about this change or any of the other previous ones just ask!

Tuesday's Change Week 25 - Revision Time

Like in previous weeks I've given you all a week off to catch up, refresh and re-focus on the previous changes. So this week you'll be doing just that.

Here is a re-cap of the changes made over the last few weeks.

Gratitude - Click Here

Green Tea - Click Here

At home Fitness - Click Here

Chia Seeds - Click Here

Sweet Potatoes - Click Here

Meditation - Click Here

No drink with meals - Click Here

Was there something you feel you should give another go? Or try harder with? Is there one you just didn't really understand and need to ask me a few questions? I'm here to answer or help whenever you need me.

Best of luck and enjoy revision week!

Tuesday's Change Week 23 - Meditation

When was the last time you just took 5 minutes and stopped and did absolutely nothing? I bet you can't even remember. In the age of technology where we constantly have something to do and distract us it is becoming less and less frequent that people take time out. 

Sleeping doesn't count as you are not consciously doing nothing. You are unconscious doing nothing.

How can doing nothing be good for you? Well read on and I'll explain.

Some of the most successful, healthy and happy people partake in regular meditation. Just ask them and they attribute their success to this regular and easy practise.  They say the most important time to meditate is the time when you don't have time to meditate!  This seems silly I know but when you think about it it's the time when your body and mind are in most need of a break.

This is probably one of the toughest challenges I have set you so far. Trust me I find this hard, as do many other 'regular meditators' I know. But like anything it takes practise and commitment to work. 

Physical Benefits of Meditation

With meditation, the physiology undergoes a change and every cell in the body is filled with more prana (energy). This results in joy, peace, enthusiasm as the level of prana in the body increases.

On a physical level, meditation:

• Lowers high blood pressure
• Lowers the levels of blood lactate, reducing anxiety attacks
• Decreases any tension-related pain, such as, tension headaches, ulcers, insomnia, muscle and joint problems
• Increases serotonin production that improves mood and behavior
• Improves the immune system
• Increases the energy level, as you gain an inner source of energy

Mental Benefits of Meditation

Meditation brings the brainwave pattern into an Alpha state that promotes healing. The mind becomes fresh, delicate and beautiful. With regular practice of meditation:

• Anxiety decreases
• Emotional stability improves
• Creativity increases
• Happiness increases
• Intuition develops
• Gain clarity and peace of mind
• Problems become smaller
• Meditation sharpens the mind by gaining focus and expands through relaxation
• A sharp mind without expansion causes tension, anger and frustration
• An expanded consciousness without sharpness can lead to lack of action/progress
• The balance of a sharp mind and an expanded consciousness brings perfection

Meditation makes you aware - that your inner attitude determines your happiness.

Other Benefits of Meditation

Emotional steadiness and harmony

It cleanses and nourishes you from within and calms you, whenever you feel overwhelmed, unstable, or emotionally shut down.

Meditation brings harmony in creation

When you meditate, you are in the space of vastness, calmness and joy and this is what you emit into the environment, bringing harmony to the Creation/planet.

Personal Transformation

Meditation can bring about a true personal transformation. As you learn more about yourself, you’ll naturally start discovering more about yourself.

Check out this link here for more information and where I got the list of benefits above.

So how do you start meditating? 

There are no 'rules' when meditating, each person has to find what best works for them. There is also no 'destination' or 'end game' with meditation. People often say to me 'I tried meditating but I got distracted or thought of other things so I just can't do it'. 

Please remember this is ok! Very few people can sit for longer than a few minutes and not have any thoughts. As you become more and more au fait with meditation the spaces of 'nothingness' will become longer and longer. Just the mere act of trying to meditate is beneficial so please don't become disheartened. 

For me I feel one of the biggest reasons people don't meditate is they are afraid to be alone with themselves. It sounds strange but rarely people are faced with just being them, no front or distraction or anything to hide behind. But remember this is ok and this is the biggest hurdle to overcome and begin to transform your life.

I find guided meditations work best for me. I need someone telling me what to do otherwise I get too distracted. There is a wealth of good meditations on you-tube you just need to find one for you that you like. Certain ones I don't like the person's voice or it's too long or too short, too much talking or not enough talking.

Try searching 'Guided Meditation' in your search engine or video search, select one for the time length of 5-10 minutes to begin with. Sit or lie comfortably and see how you get on.

The challenge is to try and do 5-10 minutes of meditation a day for the next 7 days!

My Top Tips are:
1) Set aside a time each day to do it. A time where you won't be disturbed or distracted.
2) Set an Alarm on your phone or clock so you won't be tempted to check the time.
3) Sit comfortably. Ideally with back straight and upright.
4) Focus on your breath and keep coming back to that when you are distracted
5) Just be. Sit there, breath and just exist for a few minutes. No judgement, no pressure to be anyone. Just be you.

As always any questions or tips needed just contact me I'll be happy to help!

Namaste Jeanies!

Tuesday's Change Week 22 - Sweet Potatoes

This week's change is a tasty one! I haven't met anyone yet who doesn't like sweet potatoes. They are so good for you, versatile and are a welcome change from normal spuds!

Check out my recipes here for Spicy Sausage and Sweet Potato Stew and here for Sweet Potato Wedges. You can also just substutie them for when you would eat normal potatoes. I like to add mashed sweet potato to the top of Cottage and Shepard's pie or have them baked with toppings of cream cheese and chives.  You really can do what you want with them!

So here are some reasons to add them into your diet:

1.  They are high in vitamin B6.  Vitamin B6 helps reduce the chemical homocysteine in our bodies. Homocysteine has been linked with degenerative diseases, including heart attacks.

2. They are a good source of vitamin C.  While most people know that vitamin C is important to help ward off cold and flu viruses, few people are aware that this crucial vitamin plays an important role in bone and tooth formation, digestion, and blood cell formation. It helps accelerate wound healing, produces collagen which helps maintain skin’s youthful elasticity, and is essen­tial to helping us cope with stress. It even appears to help protect our body against toxins that may be linked to cancer.

3.  They contain Vitamin D which is critical for immune system and overall health at this time of year.  Both a vitamin and a hormone, vitamin D is primarily made in our bodies as a result of getting adequate sunlight. You may have heard about seasonal affective disorder (or SAD, as it is also called), which is linked to inadequate sunlight and therefore a vitamin D deficiency. Vitamin D plays an important role in our energy levels, moods, and helps to build healthy bones, heart, nerves, skin, and teeth, and it supports the thyroid gland.

4.  Sweet potatoes contain iron. Most people are aware that we need the mineral iron to have adequate energy, but iron plays other important roles in our body, including red and white blood cell production, resistance to stress, proper im­mune functioning, and the metabolizing of protein, among other things.

5.  Sweet potatoes are a good source of mag­nesium, which is the relaxation and anti-stress mineral. Magnesium is necessary for healthy artery, blood, bone, heart, muscle, and nerve function, yet experts estimate that approximately 80 percent of the popula­tion in North America may be deficient in this important mineral.

6.  They are a source of potassium, one of the important electrolytes that help regulate heartbeat and nerve signals. Like the other electrolytes, potassium performs many essential functions, some of which include relaxing muscle contractions, reducing swelling, and protecting and controlling the activity of the kidneys.

7. Sweet potatoes are naturally sweet-tasting but their natural sugars are slowly released into the bloodstream, helping to ensure a balanced and regular source of energy, without the blood sugar spikes linked to fatigue and weight gain.

8. Their rich orange color indicates that they are high in carotenoids like beta carotene and other carotenoids, which is the precursor to vitamin A in your body.  Carotenoids help strengthen our eyesight and boost our immunity to disease, they are powerful antioxidants that help ward off cancer and protect against the effects of aging. Studies at Harvard University of more than 124,000 people showed a 32 percent reduction in risk of lung cancer in people who consumed a variety of carotenoid-rich foods as part of their regular diet. Another study of women who had completed treatment for early stage breast cancer conducted by researchers at Women’s Healthy Eating and Living (WHEL) found that women with the highest blood concentrations of carotenoids had the least likelihood of cancer recurrence.

9.  There are versatile. Try them roasted, puréed, steamed, baked, or grilled. You can add them to soups and stews, or grill and place on top of leafy greens for a delicious salad. I enjoy grilling them with onions and red peppers for amazing sandwich or wrap ingredients.  Puree them and add to smoothies and baked goods.

Check out this website here where I sourced all this valuable info!

So there you have it Jeanies! They are tasty, good for you and versatile. You don't need any more reasons than that do you?

Tuesday's Change Week 17 - Green Tea

This weeks change is to simply to drink Green Tea. The aim would be to drink 2-3 cups a day but if you are a coffee or black tea-holic then maybe slowly ease yourself in and start with 1 a day.

Do not drink Green Tea on an empty stomach! It will make you feel nauseous so make sure you eat something first.

Here are some reasons to drink Green Tea:

- Increases Fat Burning and Improves Physical Performance.

- Antioxidants in Green Tea May Lower Your Risk of Various Types of Cancer.

- Protects Your Brain in Old Age, Lowering Your Risk of Alzheimer’s and Parkinson’s Disease.

- Lowers Your Risk of Type II Diabetes.

- Reduces bad cholesterol in the blood and improves the ratio of good cholesterol to bad cholesterol.

- Reduces the risk of high blood pressure.

- Can aid depression and stress - Theanine is an amino acid naturally found in tea leaves provides a relaxing and tranquilizing effect.

-Anti-viral and Anti-bacterial which kills Bacteria Improves Dental Health and Lowers Your Risk of Infection.

- Slows ageing and improves quality of your skin.

You can see more details here on the numerous benefits of green tea.

Now I don't think I need to say much more do I? If they aren't enough reasons to start I'm not sure what is.

I recommend drinking Organic if possible and flavoured green tea is ok just make sure there is no added sugar. I like to squeeze some fresh lemon into mine as well. This also boosts the powers of the green tea as well as making it taste nice!

Fresh tea leaves are ideal but shop bought bags are a good way to start.

As always, any questions just ask!

Tuesday's Change Week 13 - Read the ingredients!

This week's change is one that I instigated into my life a few years ago and it has really stuck with me. It's simple in in it's concept and may revolutionise the way you eat.

All you have to do is read the ingredients on back of every packet of food you eat. Read them right to end and if you don't know what the ingredient is then maybe you should think twice about whether you should be eating it!

Of course the ideal is to only eat foods that don't come in packets with an ingredient list. As in real, whole foods. Meats, eggs, fish, vegetables, fruit, rice, oats, nuts, seeds, spices etc. But for the time being just start looking at what you are eating and the list of ingredients and ask yourself are you really happy putting that into your body? What effect is it having on your insides, you hair, skin and nails? Is it making you gain weight by disrupting your hormones? Is it something you would feed your children? If it sounds like something that came from a laboratory...it probably did and it is not real food!

That really is it. So simple.

I'd love to hear your feed back on what you discover while reading the ingredients so be sure to let me know.

Tuesday's Change Week 11 - She Squats Bro

So this week's challenge is an exercise based one. You can add this into your 20 minutes of exercise 5 times a week.  Yes, you guessed it, it's the squat.

The squat is my favourite, all time exercise. It is probably the most fundamental movement besides walking that we humans do. We have been squatting since time began and if you can comfortably squat...you never need a chair! It's inspiring to see 90 year old men in Asia squat at the side of the road, pain free. Most Western adults can't squat for more then 10 seconds! So let's change that.

Why squat?

It works the feet, ankles, calves, thighs, hips, bum, stomach, back and arms (when done with weights). It gives you that toned derrière that we all desire and makes you overall strong and able. It increases the muscle strength while developing mobility and flexibility. It also makes you look HOTT! win win.

It's not just for the ladies, men can do it too and it's especially good for men who want to develop strength in the lower body for sports such as rugby, soccer and anything involving sprinting.

How to squat?

Check out these two instructional videos. There are two schools of thought on squats. Some say thighs parallel to the floor, others say 'ass to grass' and get as low as possible to work the entire range of movement. I'm in the ass to grass camp but a believer in building up to that mobility and range slowly.

Check them out here:

Good option for beginners -

If you really want a challenge and develop mobility-

Optional - add weights hugging to the chest or doing a press overhead to really enhance the challenge.

How many should you do?

 As this is a weekly challenge of Tuesday's Change here is a 7 day schedule. If you are a beginner then just do the normal squat, number indicated on each day. If you are comfortable with the movements then try the other ones as well.

If you want to continue the challenge for the month then try this:

Trust me you will not get bulky bums from this, you will burn fat and get toned while giving your bum a lift. What's not to like?

Any questions just let me know!

Tuesday's Change Week 10 - No Complaining

This week's change might sound simple but do you think you can do it? It is possible, you just have to try! As the week goes on it will seem easier. You can do this.

All it is is try and go the whole day without complaining. Once you achieve this try and stretch it out to last the week and hopefully, without realising it, it will become second nature!

Here are some motivational quotes to set you in the mood!

Have a positive, wonderful week.

Tuesday's Change Week 9 - Body brushing.

So for this week's change I've chosen Dry Brushing or Body Brushing. It's something I have only started recently and I am seeing the benefits already. It takes less than 5 minutes and I usually do it just before I jump in the shower. I set the shower running and as it's heating up I grab my brush.

Here is a great video that explains the techniques and benefits!

Not only is this amazing for detoxing the body, ridding it of all the damage we expose it to on a daily basis, it is also brilliant to stimulate weight loss, reduce cellulite and just invigorate the body in general to work to it's optimum potential.

In the video the therapist is doing it for the client but I do it myself. Admittingly the back is difficult but it means I also get a good stretch!

Top Tips:

Always brush towards the heart.

Brush in circles and upward strokes.

Use a natural bristled brush.

I got mine here but they are widely available in most pharmacies and health shops. This one also has massage prongs on the back and is great for easing out tired muscles.

I start with the feet, work up the legs and bum, do the stomach and lower back, chest and arms - working from the hands towards the arm pits. I spend some extra time around the upper arm and chest, brushing towards the heart and armpit. This is where you can really stimulate the lymphatic system, aiding drainage of toxins and increasing metabolism. Seek medical advice if you have suffered from Breast Cancer, especially if in this area. However, this is a great technique to stimulate drainage from this area if Breast Cancer is a concern for you.

And that's it guys. I know it seems like another thing to add to your daily routine but pick a time that suits you. Do it while you are oil pulling, waiting for the shower to heat up. It takes less than 5 minutes, keep the brush handy and you won't forget. I leave mine next to my toothbrush.

As always I'm here for any questions or suggestions on anything! Not just Tuesday's change. Have a wonderfully, healthy and happy week.

Tuesday's Change week 8 - Avocados

I used to HATE avocados. The taste, the texture even the way it felt on my hand I hated all of it!


But then I realised just how amazing they are for you. I started experimenting with recipes and flavours and how to eat it and now I try and have a couple a week. They are just so good for you and the taste and texture has really grown on me.

Check out this excellent article here on all the benefits they can have on your life.


This includes:

Super Brain Food

All Avocados are GMO free and the hard skin naturally protects them from pesticides, therefore, they have less chemicals sprayed during growth. Still buy Organic if the budget allows!

Can increase the absorption of other nutrients in your meal by up to 5 times.

Excellent for stroke prevention

Can reduce cholesterol by up to 17% in less than a week!

Protect your eyes and eyesight

High in fibre

High in good fats which protect the heart, lower blood pressure and reverse insulin resistance

Natural source of folic acid - integral for healthy pregnancy

Brimming with Vitamin E excellent for anti-ageing 

So this weeks challenge is to eat more avocados! It really is that simple. 

I've included some interesting recipes here to get your started.

Paleo Chocolate Mousse

Eat Clean Guacamole Bruschettas

Or alternatively you can:

Add half an avocado to your daily salad

Add an avocado to a soup to thicken it instead of milk or cream

Slice avocado on your bread with your eggs in the morning

Add guacamole to your burgers

Use guacamole as a dip for carrots and celery

The possibilities are endless! Try and eat 3-4 Avocados a week. You will not gain weight or make yourself fat. This is good fat, brain fuel and one of your 5 a day. You really can't eat enough!

Best of luck and keep changing!