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Healthy Vegan Travel Snacks For The Plane

When it comes to travel and healthy food options, often the two don’t go hand-in-hand, especially given the limited choices available in an airport that are either overpriced or loaded with sugar, fat and calories. And let’s not forget the unhealthy food choices on the actual flight itself.

The best way to avoid sabotaging your diet is to save time and money by bringing your own healthy travel snacks for the plane and airport. You can do this by planning ahead of time without spending hours in the kitchen the night before. Preparing easy snacks takes about an hour, which means, you can do this on the same morning that you’re leaving.

Packing your own healthy travel snacks will also help you resist the temptation and help you stay on track with your diet. They key is to focus on protein snacks that will help you stay energized and keep those hunger pangs at bay.

Protein is an essential macronutrient that supports several structures in your body and many people rely on protein supplements to get their recommended daily amount. It is also an essential nutrient needed for muscle growth and repair.

Grains, nuts, seeds and legumes are quality sources of protein to include in a healthy diet. Sunflower seeds provide 6 g of the macronutrient in a just quarter-cup serving (or a small child’s handful). Combine seeds with nuts and dried fruit in a trail mix for snacking. Almonds and cashews provide a healthy source of protein with approximately 8 g and 5 g per a quarter-cup serving.

Healthy Vegan Snacks For The Plane

  • Fresh fruit (Apples, bananas, grapes, cherries, berries)
  • Cut up veggies (Broccoli florets, cauliflower florets, snap peas, celery sticks)
  • Nuts
  • Rice cakes (plain)
  • Seeds (pumpkin, sunflower etc.)
  • Dry quinoa flakes in a cup (add hot water in-flight)
  • Trail Mix
  • Nut butter packets
  • Unsweetened non-dairy yogurt
  • Home-made hummus or guacamole
  • Almond butter stuffed dates
  • Air-popped popcorn (plain)

Want to add more plant-based foods to your diet or transition to a vegan lifestyle? Click here to book a session with me.

 

 

 

 

Disconnect To Reconnect In The Real World

Having an online business means having to be “online”, but I wanted to find a way for it to work. As a Gen X woman, I began to reflect on the simplicity of life before the Internet and wanted to make better use of my time by choosing to disconnect to reconnect in the real world.  I unsubscribed from newsletters, turned off notifications on my phone, signed out of Facebook and shut down my computer to reduce screen time. By limiting my use of technology I created a win-win situation.

Researchers have found that too much screen time can have a negative affect on your health and wellbeing. We put our brains through an exhausting physical workout, day in day out. The constant stimulation from our phones and computers never gives our minds a chance to truly rest. Next time your in a public place, take a look around you and you’ll find that at least one or more people engrossed in their phone.

Health Risks of Too Much Screen Time

  • Headaches
  • Chronic neck and back pain
  • Insomnia
  • Impaired cognitive function
  • Weight gain
  • Anxiety
  • Reduced attention span
  • Irritated eyes
  • Social isolation and loneliness

Going on a digital detox can have tremendous benefits on the body and mind.

Benefits of a Digital Detox

  • Gets your creative juices flowing
  • Mindfulness
  • Calmer
  • Healthier relationships
  • Face-to-face connections
  • Better sleep
  • More productive
  • Improves physical health
  • Increased happiness

There’s no denying that technology is incredible but being able to unplug and have some time away from the screen will leave you feeling refreshed and energized and more in touch with the world around you.

Do you need to go on a digital detox and find more balance and freedom in your life? Book a session with me here

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 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 can 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 At Midlife

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. While it was a refreshing sea-change, the hustle and bustle of city life was all I’d known. 

I had to start over by making new friends, reinventing myself and adjusting to a quieter pace of life on an island. As a result I became more mindful, intuitive and inspired. I created more meaning in my life and redefined happiness for myself.

Of course change isn’t easy but it’s always possible . 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. It’s never too late to reinvent yourself at midlife.

Knowing yourself is one of the most important steps in your new journey. To do this you need to understand your strengths  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.  

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