6 Ways to Change Your Lifestyle Habits

Happy New Year everyone!!

acj-2410-happy-new-year-2018We are now nearly a week into the New Year and over this weekend the last of the Christmas trees and decorations will be taken down, reluctantly by some and with relish for others.

New Years resolutions that were so confidently and adamantly set earlier in the week are either propelling us forward with abundant positivity into 2018 or hanging over us judgingly as we tuck into the last of the selection boxes or skip the gym session to binge watch a whole series on Netflix.

After the overindulgence of Christmas and the irregularity to our routines, starting fresh on New Year’s Day with a list of positive resolutions as we detox from all the festive food, alcohol and cheer (or stress) can seem like the best plan. However more often than not, we set big tasks to achieve, without really thinking through what we want or how we will do it. Meaning by the 3rd of 4th week in January we are frustrated and irritated and call off the whole resolution thing as a load of B.S.

2018-01-05 12.19.46We are creatures of habit and we operate consciously and unconsciously from this primal place within our brains all day, every day. We think, act and behave like this for years and it becomes our ‘normal’. To override these habits, we cannot rely on will power or a New Year resolution alone to change these deeply ingrained behaviours. These habits and behaviours have their own neurological pathways, some of which were created many years ago and they cannot be simply flipped overnight.

Instead we need to create new pathways, new habits and rituals but it will take time. When we repeat the same behaviour over and over we are tapping into our unconscious mind where those neurological pathways reside. We create new roads for us to travel and retrain our thinking and behaviour. Just like any skill or muscle, it takes time and consistency to see the change. If you do one cooking lesson or gym session you won’t be a top chef or Popeye.

intersectionThink about it this way, all your habits and behaviours are so deeply ingrained that they look something like a motorway, with roads leading on and off. Well maintained roads, no bumps or potholes as they are in constant use. Alongside this motorway is a forest and on New Years Day you decide to take a new route through the forest to a new destination. For the first few days, it is hard, you have to cut down all the trees and bushes in your way, to create your new path. It takes time and effort but your energy and determination are strong and you persevere. On your return each morning you see that some of the branches and bushes have fallen back to where they were originally and as you make your way along this new path you continue to clear them, so you can reach your destination. overgrown pathThis goes on for a couple of weeks and one morning, you wake up late and believe you don’t have the time to clear the path that day and instead take the motorway, the easier option. You go home on the motorway too because you are tired and what’s the harm, you already took the route this morning. For some this is the turning point in their new path, they either reset and get back to their new path with renewed motivation and enthusiasm or they call it a lost cause and get back onto the motorway where it is the same old story but at least it’s easy and immediate.

Our habits and behaviours all serve a purpose at some point and are not all negative or in drastic need of transformation. We just need to bring more awareness to the habits that we no longer need and override them to make room for new ones. When we take the time to see what is working for us and what is working against us, we can see more clearly what we need to work on, to move forward and grow.

Motivation is important too, but it has to be a REAL motivating factor that comes from deep within, at our core values and beliefs. Saying you want to get fit for the New Year because you have been sitting and relaxing for the last 2 weeks won’t serve as a motivator in a few weeks’ time. Sitting down to really think about why you want to get fit and realising you want to be able to run and play with your kids and not huff and puff as they run ahead of you, is a much stronger rooted reason that will give you that motivation you need on the day you are tired and don’t want to exercise.

Then we establish the way we can do it, the professionals we might need to call in and the support we will need along the way.

The key to starting new habits is to only take on one or two at a time. Trying to change your exercise, diet, personal development, relationship, world peace etc all on New Year’s Day is a little over ambitious. I have changed many habits and routines over the years but only by taking it 1 or 2 at a time, building up my good/new habits and behaviours until they become my ‘new normal’ and then I look for another new something to work on.

Here is how I suggest getting started…

  • Properly think about what you want to change and WHY (Tip – keep asking why and why again to each response until you run out of answers, there is always another reason behind the surface reason and this will help you to get down to the core reason.) Your why will be the driving force on days when you are tired or unmotivated. For example if you are trying to get fitter to be able to run around with your children, remembering that reason ,that ‘why’, will get you out the door and to the gym.
  • Write down what the overall goal is, be specific e.g. do you want to be able to run a 5/10 km race or lose X lbs?
  • Write down the steps you will need to get there e.g. do you have to research an exercise class or find a professional to work with? These steps will be like the directions you need to reach the destination, start at the start and keep going until you get there. If you take a wrong turn, no worries, just use your map to get back on track again.
  • Think about who is going to support you. This is a massive factor in your achievement of your goal(s). If you are cooking healthy meals every night and your family are turning their nose up at them it will get very disheartening and discouraging. Talk with your friends and family, ask them to give you the support and praise you need to keep going. Get them to join in or simply just ask (without judgement) how you are getting on.
  • Think about what problems or setbacks might arise in your master plan (because they will). Do you have a heavy workload in work approaching or a holiday away? Think about ways you can get around these setbacks or acknowledge that for that week you might be very busy in work, but you will still commit to at least 20-minute walk to clear your head and be active.
  • Most importantly be gentle on yourself. You will have days that are not as good as others but the important thing is that you don’t dwell in self judgement or criticism. If you revert back to the motorway for a few days just wake up fresh the next morning and get back onto your own path (Don’t wait until Monday).

dont-call-it-a-dream-call-it-a-plan-quote-1Instead of changing everything on New Year’s Day or in the first week of January, why not give yourself a couple of weeks to get going. I feel we are still in hibernation mode as the evenings are short and dark and January always seems a little low and flat after the high of Christmas without sprinkling self-judgement and criticism all over it too.

Why not give yourself a few weeks to really think about what you want to change and what the destination will be. Create the map and the directions to get there, then set the wheels in motion and enjoy the journey and be proud of your growth.

 

 

Best of luck,

Mel x

 

 

 

An Attitude of Gratitude

gratitude

‘Just think more positively…’

Easier said than done and not the best advice if you’ve a had a crap day, week or even year. It is the last thing you want to hear in that moment and probably the least helpful. Especially if you are up to your eyes with work, you feel like your relationships are falling apart and life continues to throw curve balls right at your face (or so it seems). We’ve all been there, when it all gets a bit too much and we just want to hide under the covers. Cue Positive Polly, telling you to ‘think positive’ and you may feel like doing something unquestionable to poor Polly.

Thinking positive and being positive is great, don’t get me wrong. I try to look at most situations I find myself in positively but are positive thoughts or quotes enough to stop the momentum of a bad mood, day or week? Stopping that momentum is like trying to stop a car speeding down a steep hill, when it is nearly at the bottom of the down the hill. Instead of trying to stop the car midway down the hill, why not try stop it at the top before it gets going?

same-thinking-PRIf we change the way, we view things we can change our lives. Some of you may think that this is a bold statement, but I have seen so many examples of this that I know it to be true. Our perception of things, people and situations can trick us into believing something that is not as it seems.

Wayne Dyer says it best, ‘When you change the way you look at things, the things you look at change’. Our perceptions are not a case of one being right and another being wrong, we are just seeing things differently. It makes sense that we would view things differently from our friends or colleagues when our values, experiences, upbringings have all been different.

I have shifted my mind-set in many ways in different areas of my life, using different techniques and strategies but my secret weapon is gratitude.

When we are in a bad mood, unmotivated, fed up or in a bit of a funk we are operating from a place of lack. From a place where there is the absence of something material, emotional, spiritual etc. When you are thinking, feeling and acting from a sense of lack, then that is what you will see mirrored back to you in your daily encounters and experiences.

gratitude 2When you start to shift your perspective, and see all the great things that are present in your life and be grateful for them, you start to make room for more of that to flow into your life. Often when we start to notice the things we are grateful for each day, we notice that they quickly start to outweigh the bad.

Gratitude is like a muscle we have to build, to give it power and strength. The words, written, spoken or thought can be powerful in their own rite. However, if you really want to amplify their power, you must FEEL the gratitude within. Sit with your list of things you are grateful for, for as little as 2 or 3 minutes and feel that gratitude spread throughout your whole body.

When you start to practice gratitude, you will be surprised at how quickly your mind set will shift. You may find that you are feeling brighter or happier. Your encounters with your family, friends and colleagues will adjust and change for the better. Once you start thinking, saying, writing about the things you are grateful for in your life, your list of things to be grateful for will grow and grow and your life will become so much more abundant in every which way.

Here are some ways you can practice gratitude in your daily life;

gratitude list

  • Start simply, count your blessings right now.
  • At the start and end of your day think or 3 things you are grateful for. If you are stuck, try this affirmation – I am so, so grateful for all that I am and all that I have.
  • Say thank you to others, sometimes we’re too busy to take the time to say it at all. I don’t only mean in a mannerly sense, say thanks to the people in your life for the support, help, love they show you. Don’t wait for an occasion like birthdays or Christmas, tell them now. Kind words or a smile of thanks can change a person’s whole day.
  • Be grateful as you sit down to eat or drink.
  • Think / write about what you are grateful for in the different areas of your life – your mind, your body, your soul, your home, your family, your friends, your work, your finances, all the amazing things you have and are right now. Block out the past and future as you count your blessings now, in this very moment.
  • Start a gratitude journal, write down what you are thankful for each day. Even a list in a notebook is just as powerful if journaling isn’t really your thing.

“It is only with gratitude that life becomes rich”, Dietrich Bonhoeffer

Love and light,

Mel

Healing in Hibernation

Tonight, the clocks go back, giving us an extra cosy hour in bed in the morning but also reminding us that winter is upon us.

Some of us may be reluctant to accept the cold, dark mornings and evenings. As the dark nights approach the shadows grow stronger, we are either running away in fear or getting ready to embrace this time of reflection and introspection of our growth and journey throughout this year.

Woman hands in gloves holding a mugI love this time of the year, the colours, the sounds, the smells, the crisp and fresh mornings. I love getting wrapped up in winter woollies and going for a walk or having a hot cuppa and a chat.

However, I also know that the darkness of these seasons can be daunting or scary as they can reflect the darkness with us all. The dark places within our physical bodies that are not illuminated in activity. The dark places within out emotional bodies that hold onto hurt, fear, betrayal and pain. The dark places that we act from when we are tired, angry, pissed off or being judgemental. The dark places within our mind that we dip in and out of in varying depths, depending on our own experiences and challenges. These dark places cast shadows that we ignore, suppress, hide from because to lean into them means discomfort, pain and necessary healing.

Instead of fearing or repressing these dark places, within us, that cast shadows on other areas of our lives, why not try to accept them?

Accept them for what they are, not good, not bad, just what is.

Accept them as without them we would not be able to acknowledge and revel in the brightly illuminated places within us.

yin and yang 2Without the contrast there is no dark or light, no up or down, no good or bad, no left or right. One cannot exist without the other to compare it against, as within everything is a piece of its opposite.

Think of the yin and yang symbol, the ancient symbol of harmony, balance and duality.

With a gentle and compassionate heart (because exploring the dark and shadows within is scary business) accept the darkness, accept the shadows as part of who you are. Embrace the shadows and dig deeper to see what is lurking behind. Maybe it is just like walking into a dark room, a little scary at first but once you turn on the light the fear seems unjustified.

Maybe you need to confront the dark shadow causing you fear, call it out and work on it by bringing it into the light.

Here are a few powerful questions for thinking about or journaling about as we embrace both the light and dark within us all in the coming months.

  • What are the traits you don’t like about yourself, the ones you suppress and pretend don’t exist?
  • What emotions trigger these traits within you?
  • How are you judging yourself about these traits within your shadow self?
  • How can you embrace them, learn from them and shed some light on them?
  • What are most scared about in acknowledging / sharing these shadow qualities?
shadow and light
photo credit @Robert W. Corkery

“Your life will be transformed when you make peace with the shadow. The caterpillar will become a breathtakingly beautiful butterfly. You will no longer have to pretend to be someone you are not. You will no longer have to prove you’re good enough. When you embrace your shadow you will no longer have to live in fear. Find the gifts in you shadow and you will finally revel in all the glory of your true self. Then you will have the freedom to create the life you always desired.”                                                       

 Author Debbie Ford

Be kind to yourself and the emotions that may some up as you write. Seasonally it is a time for letting go, maybe you too can let go of some things hiding among the shadows.

Love and light,

Mel

Top 5 Tips for a Healthy Autumn

This is my favourite time of the year!! The colours, the crunchy leaves, the gorgeous sunrises and sunsets.  Nature is at its most beautiful and the trees are gently reminding us how beauty can be found in letting things go.
Here are 5 ways to embrace this gorgeous time.

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Top Tips to a healthier Diet

Making the right food choices is somewhat of a mine field these days. It seems that every article and advertisement is telling us conflicting information. It is hard to know who to believe or what to do to ensure our nutritional needs are being met. We also have so much access to information ourselves that every second person has an opinion on what is best for you and your body.

This new age of information serves as a double-edged sword. We are more informed than ever before in relation to food and diet however it is often information overload which confuses rather than helps us.

Diets, food and nutrients are constantly being researched, reviewed and updated that we shouldn’t take anything as gospel. How long did we believe that ‘low fat’ was good for us only to realise that the information from those studies was misinterpreted to suit the needs of those in certain food industry’s that would benefit the most?  Remember that food is a product at the end of the day and there to make a profit, not all research, marketing and advertisement is for your health benefit. It is more likely there to ensure you buy their product over another. This includes the superfoods and the health foods, which is another multimillion euro industry.

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No matter what you eat, always have a few dates lined up for the weekend!

As we try to make a conscious effort to make better, more informed choices about the food we put in our bodies and the food we feed our children, here a few tips that I think are useful.

  1. Observe and bring your awareness to your diet.

What are you eating or not eating? If you were to keep a diary for 3-5 days (including the weekend) of what you ate and how you felt afterwards you probably wouldn’t need a qualified nutritional therapist to tell you where you might be going wrong. Seeing your diet written down on paper is a great way of seeing patterns in your eating habits and how the food you are eating is making you feel.  If you do need direction and guidance from a coach or therapist they will have an excellent starting point to begin working from, with you.

2. Keep it simple

You don’t need to change everything in the one day. Adding in new healthy habits one at a time will ensure that these habits last in the long run. When you decide to make positive changes to your diet there are more things at play than just your decision to do so. Hormones, stress levels, blood sugar balance, sleep patterns and life in general will test your new way of eating. A healthier eating plan doesn’t have to be restrictive, by adding in new healthy habits you will be surprised at how quickly you notice the positive changes to how you feel. You have most likely being eating a certain way for many years, it will take time to change those deeply ingrained habits. What small change could you make for the next week to start a new healthy habit?

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Sunday lunches with a difference

3. Eat more whole foods

The Wholly Grail is all about looking at things as a whole and embracing the fact that “the whole is greater than the sum of its parts”. Eating foods in their whole form will ensure we get as much of the nutritional quality as possible form them. Nature provides the perfect balance of vitamins and minerals within the whole food that we need because it is so infinitely knowledgeable and synced so that everything has a purpose. The minute we start to change or process the food we are losing some of its nutritional quality. How often do you eat food in its natural state? How much of your food shop is packaged or processed? How much fresh produce are you consuming?

4. Ask some questions…

Are you influenced totally by fancy packaging or clever labelling? Have you ever stopped to look at the back of the packet and see what ingredients are in the products you are putting into your trolley? We are so vigilant with the fuel we put into our car or creams we put on our face but often we don’t question the list of ingredients that is on our favourite foods. You may be surprised at the amount of additional ingredients that are present, that you firstly cannot pronounce and secondly have no idea what they are or what they do to your body.

5. Eat more vegetables

No one can deny that vegetable intake is paramount to a healthy diet. Vegetables are loaded with all the nutrients and minerals that our bodies need in abundance to thrive. As vegetarianism, Veganism and plant based diets are hitting the headlines as the new go-to diet, there is a multitude of recipes and suggestions to incorporate more veggies into your diet. Low in calories and high in nutritional value, I think vegetables are the catalyst to a healthier life. As a veggie loving vegan, myself I will be posting lots of tried and tested recipes that will help you and your children to incorporate more vegetables into your diet. Can you think of one way you could incorporate an extra portion of vegetables into your diet each day?

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Keeping it green!

 

Three-Way Hummus

Chickpeas are the main ingredient in hummus, a nutritional and delicious dip that can be made in less than ten minutes and adapted to include your favourite tastes and flavours.

It is a great dip to have as a snack with your favourite veggies or crackers during the day or as a spread in a wrap or sandwich.

Chickpeas are high in fibre to support a healthy digestive system, protein for the repair and growth of cells, manganese for energy production and iron for maintaining a healthy immune system and transporting oxygen around the body.

I have been making my own hummus for years and it really is as easy as 1, 2, 3. I even make it with my little students in class and in my healthy eating clubs and they love it!!

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Get those ingredients ready!

 

The base of the recipe is, 1 can of chickpeas, 2 tablespoons of tahini and 3 tablespoons of olive oil. Anything after that is the flavours you like, added to this base.

 

 

 

Ingredients

1 can of chickpeas in water

2 tbsp. of tahini (ground sesame seeds)

3 tbsp. olive oil

Juice of one lemon

1 clove of garlic

Salt and pepper

 

Method

  1. Drain and rinse the chickpeas. Keep the water from the tin as this will be needed to achieve the consistency you prefer. It is important to rinse all beans and lentils, even if they are in water.
  2. Add the drained chickpeas, tahini and olive oil and additional flavours to a blender (I use my Nutribullet) and blend. If the mixture is too lumpy, add in some of the water you kept from the chickpeas. Mix until you reach the consistency you prefer, often I will mash the ingredients together with a fork for a more rustic looking hummus.
  3. Enjoy!! It really is that easy.

 

Steamed beetroot and basil hummus
Steamed Beetroot and Basil Hummus
Chow down!
Plain Hummus with Paprika
Roast Sundried Tomato and Chilli Hummus
Roast Sundried Tomato and Chilli Hummus

From Holy Grail to Wholly Grail ….

The holy grail, a cup or a chalice of magic and miraculous qualities and power that can provide anything from eternal happiness or youth to infinite abundance of wealth and riches. This much sought after chalice took starring role in many a tale and quest for centuries across Europe…

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