Saturday, 18 April 2015

Comparison Is The Thief Of Joy

Comparison Is The Thief Of Joy

- Teddy Roosevelt

How often do we compare ourselves to others?

  • my sister has it together
  • my flatmate's boyfriend is so nice
  • my friend is losing more weight than me
  • my partner can eat or drink more than me
  • my neighbour has a nicer house than me

Remember to be the best you that you can be - no one else can ever be better at it than you!


Thursday, 16 April 2015

A Fun Month

Over the last month I've taken the time to recharge my batteries and have some time out - away from home.  Working from home, it's vital that I do take the time occassionally to make the move to visit elsewhere.

Well, this last month I've been on a journey.  We started out by taking some time to travel approximately 2,000km and visit Sydney.  Now, I've been there a lot over the years, but it's been some 20 years since we last drove there and back. What a joy to take the time to stop, and literally smell the roses!

We visited friends, we ate wonderful meals, tried different foods, and, of course, enjoyed a glass or three of wine!!

The scenery on the way there and back was lovely too. Can you imagine seeing a bridge across the road, that was full of trees and plants, a real natural bridge for animals (sorry no photo, I was driving both times we passed it!), and also a highwire that was placed for animals to pass over the road on too.

Coming into Sydney was stunning, some amazing engineering work was done to create some of these roads.

Once in Sydney, a trip on the harbour is a must - we also took the option of going to Watson's Bay for fish & chips, a real Sydney treat. As well as getting to sit on the beach at 10pm at night, eating an icecream, listening to the waves (no photo of this either, must learn how to take effective nighttime shots!!).

On our way back up Australia (the only way I can think to describe it), we had the joy and pleasure of detouring to the Hunter Valley. Staying at a vineyard, our views and room was nothing short of spectacular - and while we were based in this amazing food and wine region, we had to do some sampling!!

Well, after a very short turnaround at home, 3 days, it was time for me to board a plane and head of over the Tasman Sea, time to go to New Zealand.  My original home country, and one I still get excited about visiting today.  At home, it was all the usual home comfort foods (including mashed potatoes with butter and milk!), relaxation, catching up with friends and non-stop chatter, while ensuring some things were done on the farm too!

As you can imagine, after nearly a month of some less than desireable lifestyle choices (virtually no walking, some physcial activities undertaken though, seconds at dinner time, dessert at dinner time and sometimes at lunch too, cheese platters to share and a glass of wine to wash it down), it was time to take myself in hand! 

This week saw me introduce myself to my treadmill again on Monday, after a walk in the rainforest on Sunday (really did miss this type of walking), yoga Tuesday, weights Wednesday (and a stunning sky view) and slip back into my routines of good nutrition!  Follow this by some internal cleansing of my overall body and I'm back into the lifestyle groove I enjoy soo much, and the scales are reading the same as before I went away on holiday - not too bad huh?

Wednesday, 15 April 2015

Constipation and Dieting

Constipation Can Be A "Stuck" Issue When Dieting

Constipation is known to be an issue when you're dieting.  If you're like I used to be, you were dieting by calorie restriction, thus food restriction.  This leads to poor choices, a slow metabolism and constipation!

You don't have to be dieting to experience constipation either, if you took the time to ask the question, I'm sure most of your friends have experienced an episode of being 'backed up'!  

So, how do you deal with constipation?

Here are 5 easy steps to changing your lifestyle and diet to get things moving, even if you're not dieting!!

Image courtesy of Ohmega1982 at
  1. Eat more dietary fibre

    This one is an easy fix, but I hear you ask, what type of fibre can I eat.  Well, you need to improve your intake of fruit, veges, whole grains, beans and legumes. Most people don't get enough fibre, some sources quote that Americans get on average only 15 grams of fibre a day. You need approximately 25 - 35 grams of fibre (soluble and insoluble) a day.  The soluble fibre supports that 'feeling full' sensation, while the insoluble fibre will push waste along in the digestive tract, acting like a broom, cleaning the bowel out!

    Sources of soluble fibre include: oatmeal, oat cereal, lentils, apples, oranges, pears, oat bran, strawberries, nuts, flaxseeds, beans, dried peas, blueberries, psyllium, cucumbers, celery, and carrots.

    Sources of insoluble fibre include: whole wheat, whole grains, wheat bran, corn bran, seeds, nuts, barley, couscous, brown rice, bulgur, zucchini, celery, broccoli, cabbage, onions, tomatoes, carrots, cucumbers, green beans, dark leafy vegetables, raisins, grapes, fruit, and root vegetable skins.

    Tip:  increase your fibre intake gradually, and remember to also increase your water intake
    Swap your white break for wholegrain bread
    Snack on raw vegetables
    Add legumes, nuts and/or seeds to your salads, stews or soups
    Eat whole fruit rather than drinking fruit juice

  2. Move your body more

    Introduce little 10 minute walks into your day.  This improves movement within your gut.
    Try walking for 10 minutes after a meal to reduce discomfort

  3. Drink more water

    Try to drink at least 8 - 10 glasses of water a day.  When your digestive tract is dehydrated, things slow down, harden up and dry out - what you want is a smoother passage for your waste, water moves things!

    coffee and alcohol do not count as water, as they also dehydrate your body

  4. Get magnesium into your diet

    Not only is magnesium good for your heart and the function of your muscles, but it has also been shown to relax your digestive tract muscles and draw in more water.

    Tip: you can source magnesium from your foods, e.g., dark leafy green vegetables such as broccoli, kale and spinach, or nuts, such as almonds and cashews (just don't have the salted versions!!)

  5. Good gut bacteria

    Using good probiotics to support your healthy gut bacteria is good for your ability to absorb nutrition from your foods and promote good digestion, also helping things to move along.

    Tip: kefir and yoghurt are good sources of probiotics.  Remember also to have prebiotics (these support your good bacteria, and can be sourced in your fibre!)

    Remember: if you have chronic constipation, please see a medical practitioner.

    Eat dark green leafy vegetables like broccoli, kale and spinach, or snack on nuts such as almonds and cashews for great sources of magnesium. - See more at:

Tuesday, 14 April 2015

The Laundry & Your Workout

How do the two of these go together - you're hardly going to be running into the laundry, or pumping iron in there either!

Well, recently I read an article concerning the care you take of your workout gear.

Now, be honest, how many of you actually clean up your workout gear immediately after the workout?  Or are you more like the majority and leave it damp and mouldering away in your gym bag all day?

I know, when I was working in a 9-5 job, I'd go to the gym before I'd head off to work, no pitstop at home to hang the clothes up to dry out.  But, with the new fabrics that are all the go for our workout gear, it's almost vital to ensure they are not left sweaty and damp in your gym bag for a long time.

The best idea for your new gear is to hang it up to dry out as soon as possible.  Have a hanger in your car, or in a locker at work, where you can hang them to dry out.  If you do go home, hang them over the edge of your laundry hamper. This apparently stops the fibres breaking down, or becoming too clogged, so that you can ensure your fabrics last up to a year.

Another tip is for your workout shoes.  How often do you leave them damp?  A good tip is to stuff them with newspaper post workout, this will allow the sweat to be absorbed.  Did you know that placing your shoes in a washing machine and then a drier would break up the cushioning??  What I want to know is: WHO DOES THAT TO SHOES?????

Another tip is for your bra - it needs to be washed after every workout, this allows the sweat absorption fibres to be clear and able to absorb more sweat, salt and bacteria, next time you wear it!  Hmmm, lovely thoughts!  Also note, washing your bra in the same wash as your jeans, will damage the bra material, as the rough zipper will rub against it!

Oh yes, and finally, the best tip of all - don't use detergents with added perfumes, or fabric softeners or dryer sheets - these all clog the fibres of the material (bra or workout gear) thus reducing it's ability to absorb your sweat!

It seems that the wonderful new fibres we have in our workout gear today are actually very sensitive and should be replaced every 6 - 12 months.  Will be looking through my gear again soon, seems they must be at their use-by date already.

Thursday, 26 March 2015

My Commitment To You

I am committed to helping all who want to change their diet and consequently their health. Whether it's releasing weight, toning up, increasing your energy or merely improving your overall wellbeing 

This is my heartfelt life mission and one I love doing.

Receiving messages of thanks for doing something I love is incredible!

When you want to be part of my commitment contact me and together we will! 

Thursday, 12 March 2015

What Does The Universe Say To You?

I regularly get notes from the Universe - here is a recent one that I adore, so wish to treasure!!

There is not one person on the entire planet, Sandra, better prepared to help the poor with their health and rock their own financial independence, than you. All that you've been through has created the perfect storm of possibilities for their imminent and inevitable manifestation.

There've been no accidents or mistakes, Sandra, only guts and genius.

Yeah, guts -
    The Universe

Tuesday, 10 March 2015

Top 5 Reasons Diets Fail

Diets Fail!

Diet Contains The Word "Die"

Is this how the word diet affects you? Do you feel like you're stepping onto a path of DEATH? Do you think your social life will DIE??

To many people, these feelings are real, and can set you up for failure.

I'm a great believer in encouraging people to make life choice changes, not to step into the world of dieting.  If you're like me, dieting conjures up so many bad memories!!  Do you remember cabbage soup?  What about no carbs?  The detox diets?  Or even those 1 hour workouts every day for a month?  Remember BootCamp??  OUCH!!!

All of these are things that you cannot sustain.  This leads me to give you the Top 5 Reasons Diets Fail

  1. Deprivation - yes, depriving yourself of something will definitely make you crave it more.  Can you imagine a lifestyle change where you're never, ever allowed to eat your favourite, high calorie food, e.g., chocolate!!  I certainly can't. Yet this is what people do when they begin a diet, "I will never have another glass of wine" - after a week or two of 'being good', the will power begins to wobble, and the diet is deemed to be over for another year!
  2. Calorie Counting - calorie counting has been driven in the media and various weight loss programs as the saviour when it comes to dieting.  But, personally, from the clients I come into contact with, this is no easy task.  Think about foods that you have been told (by labelling) are low fat, are they actually lower in calories?  Quite often they aren't - check out the labels, you may be surprised! This is because flavour is compromised when fat is removed (fat does actually taste good in foods!), so it's often substituted with sugar!  

    Not only that, but, when you're eating out, you have to estimate the calories, and often this is underestimated by people. Why? Because they don't count on the calories in the dressing on the salad!!  Simple, but it does happen.  Other problems encountered by my clients include not knowing how to calorie count.  There are plenty of apps available today that can help with this, but you need to be prepared to weigh out your ingredients.

    Lastly, how many calories are you to have in a day?  This is a loaded question as 'it depends'!  If you are considered to be obese, you will require more calories a day than someone who is slightly overweight.  Also, you need to consider your exercise program.  Essentially calorie counting is about counting what goes in and what is used up!  If the numbers don't add up, the weight doesn't come off and the diet fails again.
  3. Lack Nutrients - when  you are limiting your food intake, you are also limiting your nutrients.  The nutrients make you a happier person!  The result of limited nutrients is an irritable person. Those around you soon encourage you to eat properly and get your moods back to normal, and again the diet fails.
  4. Poor Nutrition - many of the fad diets that are rallied to by the media and superstars are things such as the cabbage soup diet or the Aitkens Diet, do you remember the Lemon Diet?  All of these fad diets limit your food intake to a very small number or type of foods.  This results in a poor variety of foods.  Looking at the concepts behind the Paleo diet, there is a need for your body to be exposed to approximately 30 different foods a day to ensure adequate nutrition.  You can see that this is not possible when you are limiting your foods so strictly!  This limited nutrition results in extreme tiredness and the ability to become a couch potato.  Yet again, the diet has failed.
  5. Stress - this is a big factor in many diets failing.  Stress is often compensated for with either food or alcohol (or smoking) and it also results in a loss of sleep.  Having a good nights sleep is vital to any diet working - your body does a lot of work while you sleep and if you're not sleeping, it can't do it!  Again, the diet fails.

Lastly, another reason that diets fail, is the constant feeling of hunger!  When the content of fat and fibre in your diet is low, the feeling full sensation, or satiety, does not sustain you through your day.  This results in sneaky snacking, and a failed diet!

Remember, at the end of the day, to lose fat, and keep toned, you need to speed up your metabolism.  Speeding up the metabolism occurs when you have muscles that need to be feuled!  Increase your protein (within set guidelines) and fat, including fibre in your diet, as well as carbohydrates.  Nothing is 'bad' for you when it's balanced in your lifestyle!

Contact me now for a free consultation to discuss your goals and receive a free bonus gift!