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How Mindful Eating Could Help You Lose Weight

Being aware of why we are eating is essential to changing the behavior. Mindful eating involves paying full attention to the experience of eating and drinking. It has been shown that by practising mindful eating, people may be able to control their emotional eating and overeating habits, enjoy their food and feel more aware of the body’s physical hunger and satiety signals.

Mindful Eating Techniques 

  • Eat small or moderate amounts of food every 2-3 hours
  • Pause before eating and ask questions e.g. Am I hungry? Am I thirsty? How do I feel? Why am I eating? Ask what type of food/drink do I want? Will it satisfy the hunger?
  • Sit down to eat at a table with food served on the plate
  • Sit in a quiet environment with no distractions
  • Eat slowly and pay attention to the food using all the senses
  • Put utensils or food down between mouthfuls
  • Wait 10-20 minutes after a meal before eating more food if you’re still hungry
  • Feel grateful for your food

Looking to add whole food plant-based foods to your diet? Book a session with me here

How To Respond To Stress: Signs and Behaviors

Stress originates in the brain when it makes interpretations about our environment. The perceived threat or challenging situation will deliver a rapid signal from the brain’s motor cortex to the muscles, which tense, ready for action.

Wear and Tear of Our Bodies

Allostatic load is the wear and tear our bodies experience as they adapt to the challenges that life brings it – both physical and psychological. The way you live and the way you manage stress contribute to your allostatic load. Not getting enough sleep, overeating, caffeine, alcohol, under-exercising and drug taking can make us more susceptible and less resilient to allostatic load.

Effects of Stress

  • Ulcers and gastrointestinal disorders
  • Heart palpitations and atrial fibrillation
  • Headaches
  • Decreased concentration
  • Anxiety
  • Excessive need for control
  • Poor eating patterns
  • Poor memory function
  • Negative thought patterns
  • Workaholism
  • Panic attacks

The Happy Chemicals

Social contact and supportive relationships are essential for wellbeing and calm. Oxytocin is a hormone produced in the brain that has a significant effect on the stress response. It heightens compassion, prevents blood vessel constriction and improves heart health. It works in tandem with dopamine and endorphins to produce this effect and has been shown to reduce the release of cortisol. Endorphins are an opiate-like neurotransmitter that decreases pain and increases feelings of wellbeing, and is commonly associated with exercise amongst fitness enthusiasts.

Need help managing your stress? Book a session with me here

How Stress Management Can Improve Your Life

Although stress has both mental and physical components, it really is all about the belief that we do not have the resources to cope with the situation, which can make it a negative experience. That situation might be a combination of life factors or events or a one off occurrence. This would cover both acute and chronic stress.

Positive Stress vs Negative Stress

Positive stress can help us rise to a challenge, stimulate us and encourage us on to greater achievements that will bring satisfaction to our lives. A surge of adrenaline has helped people perform skills of seemingly impossible strength in situations of danger. Up to a certain level, the stress response can help us finish urgent tasks, meet deadlines and increase our efficiency and performance. Negative stress leaves us feeling overwhelmed and out of control.

How Stress Management Can Improve Your Life

Evidence shows that men and women respond differently to stressful situations. Men are more likely to “fight or flee”, whereas women release more oxytocin that produces the “tend and befriend” response.

Better stress management can improve people’s lives by helping people to take the time to reflect, engage thoroughly, relax mentally and physically, disconnect, replenish their nervous systems and take stock of their level of life satisfaction including their health. It would also prevent the risk of heart disease, stroke, as well as chronic pain, weight gain, allergies, diabetes and autoimmune disorders.

Need help managing your stress? Book a session here

 

How Decluttering Can Change Your Life

Do you have clutter clogging up your mind and creating chaos in your life? Your environment speaks volumes when it comes to your health and wellness. Did you know a simple, clean and organized space can have a positive impact on your mind and body? The opposite is also true. A cluttered space can leave you feeling tired, disconnected, distracted and stressed.

In today’s society of ‘stuffocation’, many people give too much importance to their physical belongings often at the expense of their health happiness.

When I moved to Maui, I arrived with two suitcases. My neighbor at the time, gasped when she saw my luggage and told me I brought way too much stuff. What can I say? I was  keepin’ it real, city girl style. Apparently the rule when you move to Hawaii is to keep it simple. You bring the bare minimum and buy the rest when you arrive. However, it did teach me a new way of looking at things, especially the amount of stuff I owned. Gradually I began to declutter and downsize. 

Next time you’re feeling exhausted and overwhelmed, it may be time to simplify. Simplicity allows you to clear your mind, free from the clutter that is interfering with your everyday living. It opens the door to new experiences as you start to feel more freedom, motivation and energy. It’s about letting go and learning to live with less stuff. 

Areas to Declutter

  • Your home
  • Finances
  • Health
  • Friendships 
  • Thoughts
  • Habits
  • Technology 
  • Social Media

Perhaps you’re familiar with the phrase, “nature abhors a vacuum”, which means once you create the space, nature will try to fill it. How many times have you cleaned out a closet or drawer only to find it gets filled up with more stuff? Make room to attract new things into your life.  Decluttering can change your life.

Looking for more ways to change your life? Book a session with me here

 

 

 

 

 

 

10 Self-Care Tips For Women To Boost Oxytocin

“Slow down, this ain’t the Mainland”, is a catchy phrase here in Hawaii, referring to the speed limit and slower pace of life in Hawaii. But slowing down is also a healthy approach to self-care.

Sometimes a busy schedule just gets in the way of taking care of yourself, but letting that happen can actually make things worse. Neglecting self-care can actually have a negative affect on your wellbeing by keeping you stuck in unhappy and unhealthy behaviors.

Taking time each day to nurture ourselves is an act of self-love, which also boosts oxytocin aka the “love hormone”. Look for activities that promote inner peace and calm, that allow you to unwind from stress and get in touch with your needs. Be creative with your self-care and don’t forget to have fun along the way!

10 Self-Care Tips For Women To Boost Oxytocin

  • Meditate
  • Eat a whole-food plant based meal
  • Go for a walk in nature
  • Read an inspiring book
  • Take a relaxing aromatherapy bath
  • Be mindful with a cup of tea
  • See a movie
  • Get a massage
  • Tap into creativity with a mindful coloring book
  • Light some candles and listen to music

Do something to nurture yourself every day. You matter.

Do you want to be the best version of yourself? Click here to book a wellness coaching session with me.

Why Solo Travel Is Transformational For Women

After the incredible success of Elizabeth Gilbert’s memoir, Eat Pray Love, is it any surprise that countless women have been inspired to embark on their own soul-searching adventure?

Single or in a relationship, many women travel solo because they are looking for new experiences and to nurture themselves with self-care, which is a big part of solo travel. As a result, you will start appreciating and enjoying your own company.

Being alone on your vacation is also a great way to connect with your higher self spiritually. Many women have experienced a personal transformation as well as feeling stronger and more inspired.

Let’s face it, there’s nothing more exciting than visiting a new place and having your very own experience. You’re more likely to step out of your comfort zone and interact with local people and make new friendships.

Why Solo Travel Is Transformational For Women

  • Personal Growth
  • Independence
  • Confidence
  • Wellbeing

Traveling solo is both rich and fulfilling. Plus you’ll come away with life-changing experiences and great stories to tell for the rest of your life.

Ready to connect with the natural world and have a transformational experience? Click here to book a session with me. 

 

How The Gut Affects Your Mood

Did you know the health of your gut plays a key role role in your overall health and wellbeing? There is actual truth to the saying “go with your gut”, as research has found a powerful connection between the mind and body.

Many people experience digestive problems such as bloating and stomach pain on a regular basis. What you eat can help or hurt your digestive system, and influence how you feel. Emotions and thought patterns can contribute to imbalances within the body, and therapies like hypnosis, visual imagery, meditation and yoga, are being used to reestablish balance and promote health.

Certain food additives such as emulsifiers may affect your gut health. Emulsifiers are added to many processed foods like gluten-free bread, to improve texture and extend shelf life. However, they can actually cause more harm to your gut flora.

Try to eat fruits and vegetables at every meal. A variety of fruits, vegetables, whole grains, and nuts can provide a healthy variety of different fibers and nutrients to your diet. Plus the more fiber and whole foods you eat, the less room you’ll have for unhealthy options. Start increasing your fiber intake with small amounts throughout the day. 

Non-dairy probiotics can also improve your gut health. These are also called “friendly bacteria” or “good bacteria.” Probiotics are available in dietary supplements and in certain foods, such as non-dairy yogurt.

Are you looking to transition to a whole food plant-based lifestyle? I’d love to help you on your path to wellness.

Click here to book a session with me. Don’t forget to take advantage of my FREE 15 minute phone consult. 

 

 

 

 

 

 

 

It’s Never Too Late To Reinvent Yourself In Your 40’s

Do you ever think “How awesome would my life be if I could live exactly the way I want?”  Maybe you’re looking to do something more meaningful that’s in alignment with your values, interests and passions.

I know the feeling. I moved all the way from Melbourne, Australia to Los Angeles when I was 19 and lived there for over 20 years. But in 2018, big city life no longer appealed to me, so I gave up the city for simplicity by moving to Maui, Hawaii to start all over again in my 40’s. Being a city girl all my life, this was a big transition and it was the best decision I made. It’s never too late to reinvent yourself in your 40’s.

Of course change isn’t always easy. That’s because there are a set of common obstacles that get in our way, and being able to create lasting change is a matter of learning a new set of behaviors to overcome those obstacles. If you can overcome those obstacles, nothing can stand in your way of lasting and meaningful change. 

Knowing yourself is one of the most important steps in your new journey. To do this you need to understand your strengths and weaknesses to live more authentically. Being who you truly are helps you feel more alive and energized to live a richer and more fulfilling life. So how well do you know yourself? 

Want to improve your life and get to know the real you? Let’s get the ball rolling. Click here

 

 

 

 

 

 

Why Being A Workaholic Is Useless

During my screenwriting days in Los Angeles, I was told I’d need to write a minimum of 4 – 5 screenplays a year in order to be “successful”. Sometimes it took me up to 3 months just to write one. But even then, once I’d completed it, I was told to start writing my next script. This method didn’t give me any feeling of satisfaction and I forgot to celebrate my achievements along the way. Not to mention feeling burned out. 

After several years of this, I took the road less traveled. I finally left LA and moved to Maui, Hawaii. Living away from the entertainment industry and choosing a life of simplicity actually proved to be a win-win for me. I began to have a whole new perspective. I started to enjoy the writing process again, had less distraction, and as a result more inspiration for storylines because I was now living life in the flow. It’s interesting when you think about it. The ocean flows and lava flows…basically life just flows in Hawaii.

I’m still a screenwriter but that’s not all I do anymore. I write when I feel like. Creativity can’t be forced. Plus I’m a Gemini and I’d become restless if I was just doing the one thing. I’ve always had a passion for health and wellness and a natural ability to inspire others to live their dreams.

Workaholism is neither productive or sustainable and leads to stress and burnout

Steps to overcome workaholism

  • Work smarter, not harder
  • Redefine success 
  • Meditate
  • Practice mindfulness 
  • Take vacations
  • Set boundaries
  • Physical exercise

Looking for more balance in your life? I can help you get unstuck and live a more fulfilling life. Click here to book a session with me.  

Vegan Ice-Cream Recipes by Personal Chef to Serena Williams

My friend, Dorit, author of Celebrating Our Raw Nature 1 & 2, and former personal chef to Serena Williams, has given me two vegan ice-cream recipes from her upcoming book, Recipes For A Serene Life to share exclusively with all of you. 

Creamy Carob Ice-Cream 

Recipe by Dorit

13.5 oz / 380 g can (with all the fat)  coconut milk

4.5 oz / 127 g avocado (about 1 medium avocado), peeled and pithed

1/2 cup unsweetened carob powder

1/2 cup + 2 tablespoons maple syrup

1 Tablespoon vanilla extract

1/2 cup coconut  water

Dash of Nutmeg

Dash of Cardamon ( optional)

-Add the avocado and coconut milk to a food processor or VERY high speed blender and pulse together.

-Add the remaining ingredients and blend in for about 2 minutes until smooth and mixed in.

-Place in a BPA-free, freezer-safe container . Place in the freezer and allow to freeze for 1 hour.

-Remove from freezer & whisk slightly every 20 minutes (to avoid it getting too icy_ for 3-4 hours. It should be getting thicker after each whisking, until it is  firm enough to scoop.

To serve 
 Serve immediately or return it to the freezer.

-If you return the mixture to the freezer, it’s important that you thaw this  for 5-10 minutes prior to serving  and use  an ice cream scoop to serve  it.

Simple & Clean Plant Based Ice-Cream 

Recipe by Dorit

1 14- ounce can full-fat coconut milk refrigerated overnight

2 very ripe avocados halved, pithed and peeled

1 very  ripe banana

3 tablespoon maple syrup

2 tablespoon lemon juice

4-5 large mint leaves
Pistachio nuts (optional)

-Chill a glass loaf sized dish in the refrigerator for at about ½ hour.(the amount of time depends on your refrigerator)

-In a VERY high-speed blender, add the peeled and pitted avocado’s. Add coconut milk, then the banana, maple syrup, lemon juice and mint leaves. Blend until smooth and creamy.

-Pour the mixture into the chilled glass container and make sure the mixture is smooth & evenly  distributed. Cover & freeze this mixture overnight or for most of the day.

To serve, remove from the freezer  around  10-15 minutes before serving & sprinkle some raw pistachio nuts on top.

Pick up a copy of Dorit’s book, Recipes For A Serene Life here

Wellness coaching is about creating the healthy habits you want. I can work with you to achieve optimal health by providing support that will positively transform your life through positive psychology, improving your mindset, goal-setting and developing strategies to overcome obstacles. Click here to book a session with me.

 

How Well Do You Know Yourself?

How well do you know yourself? Our strengths are the things we do well which energize us. Our weaknesses are the things we do poorly that drain our vitality.There are countless benefits to using our strengths. Discovering our unrealized strengths offers a great opportunity to improve levels of positivity and life satisfaction.

Benefits of Using Your Strengths

  • Happier
  • Confident
  • Higher levels of self-esteem
  • Energy and vitality
  • Less stress
  • Likely to achieve goals
  • More resilient 

Unlock Your Potential

As individuals, we all have our own unique blend of strengths. Understanding and using yours could unlock and empower your potential for a happier life and greater sense of wellbeing.

Sometimes, what appears to be a strength is actually something different. A common mistake is thinking that, because we’re good at something, it’s automatically a strength. But what if your ‘perceived’ strength is something you’ve learned to do well, but don’t actually enjoy…

Are you ready to discover your strengths? Click here to book a session with me.

When Your “Healthy” Diet Is Making You Unhealthy

I wrote a column for Vegan Voice magazine for several years. One of the most commonly asked questions I got from readers was how they could lose weight despite the fact that they were already vegan. It turns out all of these people were consuming highly processed fake meat alternatives and other types of vegan junk food.

Start with real food by eating a whole food plant-based diet. Whole food is jam-packed with vitamins and minerals, that will also make you feel lighter and satisfy your appetite for longer.

Whole foods include:

  • Vegetables
  • Whole grains
  • Nuts
  • Seeds
  • Legumes 
  • Fruits

Would you like to add more plant-based foods to your diet? Have more energy and vitality? Book a session with me here

Healthy Hawaiian Ice-Cream Recipes

Are you trying to lose weight but just can’t seem to give up ice-cream? Well, what I’m about to tell you next may surprise you…

You don’t need to give up your love of ice-cream! Nope, not at all. But before you get too carried away, yes, you still need to eat healthy and be physically active. However, I’m going to tell you about a healthy ice-cream alternative. It’s made from whole food plant-based ingredients, that will equally satisfy your cravings while nourishing your body all at the same time. For real? Let me give you some facts…

Classic ice-cream vs. Plant-based ice cream

  • Classic ice-cream contains saturated animal fats (milk, cream, eggs), cane sugar, emulsifiers and stablilizers 
  • Plant-based ice-cream doesn’t contain any of those unhealthy ingredients and it’s made from whole plant foods.

Now you can enjoy ice-cream without the guilt.

Living in Maui, Hawaii inspires me everyday. In fact, I’m getting ready to release my very first whole food plant-based ice-cream recipe eBook dedicated to the tropical flavors of Hawaii. Here are two recipes from my ebook to get you started on your path to pure wellness.

Tropical Delight

Serves 2 – 4

2 frozen bananas

1/2 cup frozen chopped pineapple 

2 – 3 pitted dates

Freshly squeezed pineapple juice

Unsweetened dried coconut flakes, for garnish

Combine the bananas, pineapple and dates in a high-powered blender. Add a small amount of pineapple juice and process until smooth. Use a blender tamper to keep the mixture moving. Transfer to dessert bowls. Sprinkle with coconut flakes, and serve immediately.

Hawaiian Dream Ice Cream

Serves: 4 – 5

1 young coconut

2 frozen bananas

1 cup frozen chopped mango

4 – 5 pitted dates 

1 tablespoon lilikoi (passion fruit) juice

Star fruit, for garnish

Scoop out the coconut flesh and put in a high-powered blender along with the remaining ingredients. Add a small amount of lilikoi juice, if needed in order to achieve the proper consistency. Use a blender tamper to keep the mixture moving. Garnish with star fruit. Serve immediately.

 Get the full version of my ebook here.