Do you want to be successful? Here’s how

CREATE

Do you want to be a successful?

You know, one of those people that sets out their dreams and then actually goes and makes it happen.

Perhaps you want to create a better work-life balance, maintain a healthy weight or manifest your business dream. What ever your dream is, today I am going to show you how to make it happen.

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Cranberry Cashew Bars – Afternoon Delight

afternoon delight

It is mid-afternoon and I am sitting at my desk researching my next blog post. I can feel the hunger pains calling me to eat something sweet, something delicious.

I head downstairs, put the kettle on and enjoy an afternoon delight – my homemade cranberry cashew bars with a cup of herbal tea. Perfect.

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Is food making you feel blah? 5 ways to feel better today

is food making you feel blah

I have always had a love/hate relationship with food. Although I enjoy eating food, it would often cause me stomach pain, bloating, headaches, tiredness or just a feeling of blah.

Has this ever happened to you?

If so, you may have a food intolerance.

How I discovered I had IBS

As a child I was a fussy eater and ate small amounts of food at a time. As I moved in my teens, this was replaced by a fixation on eating low fat food with the primary goal to be thinner. By the time I was in my early my early twenties, I was mainly living off low fat, prepackaged foods and the result was that I was skinny, but extremely unhealthy with continuing symptoms of tiredness, headaches, bloating and uncomfortable stomach complaints.

When I finally decided that enough was enough, I embarked on series of tests with various doctors. They came to the conclusion that I had undiagnosed Irritable Bowel Syndrome (IBS) and they suggested I improve my diet. Little explanation was provided to me about what IBS was or what an ‘improved diet’ looked like.

Listen to your body

It wasn’t until I embraced yoga and began listen to my body that I discovered how to make changes that resulted in positive health outcomes. The yoga postures assisted with toning and strengthening my internal organs. While meditation and relaxation work taught me how to breath and release tension.

The final stage of wellness occurred by changing my diet to include wholesome, fresh foods, including organic meat and mostly gluten and lactose free foods.

I rediscovered the art of cooking and buying fresh foods and the enjoyment having a meal with family and friends. This is not an outcome that happened overnight, and I still continue to research and try new foods as I move forward. I do wish that I had found my insights earlier. That is why I am passionate about sharing my health and wellness journey with you.

What is food intolerance? What is IBS?

Food intolerance is your body’s inability to digest certain foods that it is hypersensitivity to. Common symptoms of food intolerance includes headaches, irritable bowel, runny nose and bloating.

Irritable Bowel Syndrome (IBS) is a condition of the digestive system caused by a change to your body’s ability to move food through the digestive track, resulting in an increased sensitivity of the gut. The symptom can come and go and can worsen due to stress and after eating certain foods.

Food intolerance can be difficult to tell apart from other digestive disorders such as IBS. So it is advisable for you to see your doctor to discuss your symptoms.

5 ways to feel better today?

Here are the top five things that I do to manage my digestive issues:  Read More →

Do you want more b-b-bounce than a Berocca?

Breakfast Juice

What if I told you that I know how to make a drink that will give you more b-b-bounce than a Berocca? Interested?

Then dust off your juicing machine that is hiding in the back of the kitchen cupboard and lets start juicing. First let cover the why and how before I share with you my favourite breakfast juice recipe.

Why Juice

Juicing removes the indigestible fibre from the fruit and vegetables juiced, making the nutrients easy for your body to absorb. This results in a nutrient blast of stainable energy.   The benefits of juicing include:

  • Increased energy levels
  • Clear skin and shiny hair
  • Detox your liver by eliminating toxins
  • Add more nutrients and minerals to your diet
  • Cleanse your blood of impurities.

Get the balance right

You can juice most fruits and vegetables (I would however, steer clear of banana, potato, pumpkin) but you can also include herbs such as mint or parsley. And if you want extra zing, try adding a small knob of ginger.

You ideally want to aim for a least 50% of your juice to be made of vegetables. This will ensure you are not getting too much sugar into your system which will cause your blood sugar levels to spike.

If you new to juicing, a balance of 50% vegetable and 50% fruit will get you off to a good start. As your taste buds develop and change over time you may find that you enjoy more vegetables in your juicing blends. I have been juicing for while now and when I had a supermarket juice the other day it tasted way too sweet.

How to store your juice

Once you have taken the time to make your own juice, you want to ensure you either drink your juice straight away or that you store it correctly. Once juiced, light and air will start to breakdown and destroy the nutritional value of your juice.

If you have an airtight container, you can store your juice in the fridge overnight to have the next day.

If you are doing a larger batch of juice, then you can place your juice into smaller jars/bottles and freeze them. Then just take them out one at time and defrost in the fridge overnight for you to have the next day. This is a great way to save time, especially during the week when things get busy.

Breakfast juice recipe

At the moment this is my favourite juice to have before I eat breakfast. Enjoy.

Please download your recipe card and share with friends on Facebook or Pinterest.

Breakfast Juice-3

 

Is your to-do list freaking you out?

to-do list

  • Are you feeling overwhelmed?
  • Do you feel like your brain will implode with the number of thoughts flying around?

When I woke up this morning, I was raring to go. Ready to start the day and tick some actions off my to-do list.

And then…

I just sat there looking at my list, frozen with a feeling of being overwhelmed. My mind with doing backflips with ideas, nagging and giving of directions.

Has this ever happened to you?

So here is what I did

I took back control.

Give it a try and bring yourself back to place of calm, effective, productivity.

1) Do a 10 minute brain dump, get it out of your head and on paper. The whole lot – ideas, reminders, tasks, etc.

2) Look at that list and choose the ONE thing that will move you forward the most.

3) Put that ONE specific task into your calendar with a specific time that you will complete it.

4) When that time allocated calendar appointment starts, turn off your emails, turn your mobile to flight mode and fully focus your attention on that one task.

5) Celebrate doing a great job. Remember that you are not doing this alone. Your friends, family and online tribe or community is here for you.

Thought without action = procrastination

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A Guilt-Free Easter Treat – Choc Banana Milk

With Easter holidays upon us, it is easy to over indulge on chocolate and other sweet treats. Today I am sharing with you a sweet treat that you can enjoy guilt-free – Chocolate Banana Milk Shake. This tastes amazing. Its creamy texture feels indulgent while its high nutritional content will leave you feeling satisfied and full of energy.

ChocBananaMilktogoChocBananaMilk

Chocolate Banana Milk Shake

3 Frozen Bananas (peeled and chopped before you freeze them)

1 Cup Almond Milk (try to buy an unsweetened Almond Milk)

1 Tablespoon Cacao powder

3 Medjool Dates, seeds removed and chopped into smaller pieces

1 Teaspoon Vanilla Bean Paste

Place all ingredients into your blender and blend until a smoothy, creamy texture is reached. Depending on the size of your blenders motor, you may need to turn it off for a few seconds before blending for a second time.

Add more Almond Milk if it is too thick.

This mixture can also be placed into Icy-pole moulds and frozen to make ice creams on a stick.

Health Benefits of Cacao

Cacao is chocolate in its raw form. Raw Cacao powder is packed with antioxidants, calcium and potassium. In fact, raw cacao contains three times more antioxidants than green tea.

Cacao powder is preservative free and it is not highly processed which is why it is much healthier for you then low-grade hot chocolate which has been highly processed and had sugar and preservatives added to it.

Cacao powder is available from health food stores.

Please spread the Easter joy and share this recipe with your friends and family.

 

Five Reasons to Try Coconut Oil Today

Coconut

This fabulous tropical fruit has many uses from cooking to skin care. Here are the top five reasons that I use coconut oil. Plus some ideas on how you can add it to your diet.

1. Controls weight by boosting metabolism

Coconut oil is easy to digest and has been found to boost your metabolism. Our body metabolises coconut oil in the liver, immediately converting it into energy to fuel brain and muscle function, rather than storing it as fat. A speedy metabolism helps boost the body’s immune system and keep weight off.

2. Boosts immunity

Coconut oil is anti fungal, antibacterial and antiviral properties which all aids to boost your immune system.

3. Eases digestion

Coconut oil has been found to assist with digestive disorders such as irritable bowel syndrome, tummy bugs, poor digestion and bloating.

4. Stops sugar cravings

Coconut oil assist to beat sugar cravings because it is a good quality fat that is more satiating than carbs. With proper amounts of fats and proteins in your diet, you can fuel your body energy levels correctly, allowing you to come off the sugar roller coaster.

5. Slows fine lines

Coconut oil is wonderful for hydrating your skin. It keeps the skin’s connective tissue strong, which prevents sagging and wrinkles. You can apply coconut oil directly to your skin to soften the appearance of fine lines. It also makes a great lip balm for dry, flaky lips.

Where to buy

You can now buy coconut oil at most major supermarkets. Look for one that is cold pressed, virgin coconut oil with no added additives or preservatives.

How to add coconut oil to your diet

  • I use coconut oil in my Banana Granola recipe that I have for breakfast.
  • You can add a tablespoon of coconut oil to your smoothies or milk shakes.
  • Coconut oil is great to cook with and adds a lovely flavour to roasted sweet potato.
  • Use coconut oil in place of butter on your toast, muffins or on your Easter hot cross buns!

Do you know someone that could do with some coconut oil love’n? Please share this article with your friends on Facebook today.

P.S. If you need more diet and nutritional support then my Abundance Program may be just want you are looking for.

 

Top 5 tips to kickstart your summer wellness

Summer Wellness

As the season is changing here in the UK, the days are getting warmer and the nights lighter for longer. Spring is a great time to assess where you are presently at with your health and wellness and where you want be heading over the next few months as we head into summer.

With so much information out there, it can be hard to know where to start with making changes for your health and wellness.

Well help is at hand, with my top five tips to kickstart your summer wellness.

1. Have a summer adventure

For me, summer is all about having an adventure. Some of my most vivid childhood memories are of my summer adventures, whether it was a family holiday by the sea or a picnic in the backyard. Expand your mind, learn something new like taking a cooking class or in my case learning Italian. Whatever adventure you choose to have, it needs to be something you will relish sharing with your friends and loved ones as you catchup with them over the summer months.

2. Boost your health with veggies

The fastest way that you can boost your health is to have at least five serving of fruit or vegetables every day.

Make fruit and veggies interesting by mixing it up – try a green smoothie or a veggie juice, ideally you can make this at home with a blender or a juicer. Or, seek out your nearest wholefoods cafe or juice bar and try a new taste sensation. At the moment my favourite veggie juice is carrot, apple and celery.

Try adding veggies to each meal you have. Add shredded carrot to your chicken sandwich or have a veggie soup. I even like to add mushrooms to my spaghetti bolgnaese. If you try to eat seasonally, your veggies will be fresher and cheaper. In my veggie box this week I have the most tender asparagus spears which I am still deciding how to enjoy them best.

3. Start your day with breakfast

Start your day right, with a slow, long breakfast full of fresh wholesome food.  Breakfast is the most important meal of the day, it sets you up to fuel your body and stops you from snacking on junk food by mid morning.

As you will have seen in last weeks newsletter, my favourite breakfast is my homemade Banana Granola. It is gluten and dairy free without added sugar or preservatives. It is super tasty and it keeps me going for hours.

If you aren’t a breakfast person (yet), try starting your day with a green juice or a smoothie.

4. Enjoy the great outdoors

De-stress in a natural setting and feel the sun on you skin, enjoy the great outdoors. Go for a walk, take your yoga outdoors, go for a swim or plant a veggie patch or go and Pick Your Own (PYO) strawberries. The options are endless.

5. Set your goals and take action!

Whatever you decide to do this summer, the most important step is to set your goals and take action. Remember, thought without action is procrastination!

Write out your goals and stick them up on your fridge where you can see them every day. Decide what action you will take to move you forward towards your goals. Put that action in your calendar as an appointment.

For example. If you have dusted off your swimmers/bikini and want to start an exercise routine, now is the time. What action are you going to take to get your exercise routine started – make it really specific eg: I am going to the gym on Monday’s and Wednesday’s at 10am. Put that appointment in your calendar.

Or, perhaps your goal is to travel abroad this summer. Decide on the destination. Book in your holiday leave and get it on your appointment calendar. Start saving and book your airfares. I like to create an online pin board to capture motivational images of the destination of choice. I like to use Pinterest for my online pin board but a tradition cork board will also do the trick.

Track your progress and celebrate your achievements!

Need more help. Get an accountability partner to keep you on track such as walking with a friend, joining a yoga class or get yourself a wellness coach.

So, print off my top tips and set your goals and actions today.

I would love to know what you are planning for your 2014 summer adventure? Leave a comment and let me know.

Banana Granola (gluten and dairy free)

GRANOLA-2

Breakfast is my favourite meal of the day, especially when I have my homemade Banana Granola on hand. It is gluten and dairy free deliciousness without the added sugar, preservatives, salt etc that you find in shop bought cereals. I like to have mine with almond milk or cashew nut yogurt (recipe to follow soon, just doing some further refinement).

This granola will keep for one week if kept in an airtight jar.  If you live in a warm climate, I would recommend keeping it in the fridge.

Nutritional Info

Bananas are great for your health, they reduces swelling, protects against type II diabetes, aids weight loss, strengthens the nervous system and helps with the production of white blood cells due to it high levels of vitamin B-6.

Time Saver Tip

Once your bananas are ripe, you can peel, slice and freeze them into single portions in the freezer. Just take out one frozen banana portion and defrost it when you are ready to make this granola and you are good to go.

This Granola also makes an excellent crumble for a fruit crumble pie!

Did you enjoy this recipe?

Then get cooking and please share with your friends and family by sharing on Facebook.

Be sure to post me a photo of your final creation!

Praise Granola from Yes Gluten-Free

Praise from Yes Gluten-Free for the Coconut granola

Hello and welcome!

Abundant

My name is Kim. I am a certified life coach and yoga practitioner. I am originally from Brisbane, Australia and I am now living in Oxfordshire, England.

I love to travel, eat sushi, drink peppermint tea and read a good book. I am learning Italian and rediscovering the joy of riding my new pushbike.

What is this blog about?

This blog is space for me to share my passions about living a life of health, wellness and happiness. I will be sharing recipes, tips, motivation and tool and techniques to assist you in creating your own version of an abundant life. I am so honoured to have you join me on this adventure into abundant wellness.

So why do I want to be your coach?

My background is in human resources in the fast paced, corporate world, of legal services. By the time the client arrived at my door, they had often lost their passion for life. They were stressed, dissatisfied and disengaged with their life (and sometimes from their loved ones too). For some, they attached their entire identity and purpose in life to their job title. For others, they questioned what they wanted to do ‘when they grow up’. For most, they felt like they had lost their way.

As I coached and mentored these people back towards a life of happiness and fulfillment, I realized that I wanted to extend my coaching to reach people before they arrived at that point of despair.

I wanted to create a safe space that allows my clients to express their fears and limiting self-doubts, to then be able to guide and support them to live a life of wellness and abundance. And from that, my blog and wellness coaching programs have evolved.

How can you be involved?

I would love to connect with you and have you join me for this adventure into all things wellness. You can join me on Facebook, Pinterest and via my weekly newsletter. Please share this blog with your friends and feel free to leave your insights in the comments box below.