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22.01.2022 Health Change continued... Most people are stuck in the pre-contemplation and contemplation phases of the cycle of change (last post). So how do you move from there to action? The ADKAR model developed by Prosci, is a great way to inspire change. It also highlights why most people rarely move towards action. The ADKAR acronym stands for:... Awareness: of the need for change Desire: to participate and support the change Knowledge: on how to change Ability: to implement required skills and behaviours Reinforcement: to sustain the change Most people have no awareness of why they should be healthy. Because of this there is no desire to change their behaviour. People's knowledge on health is limited and usually revolves around falsities like "I should lose weight" rather than "I should be more healthy". Comment below on what you think healthy is... #healthyliving #healtheducation #healthymind #healthymindset #healthgoals #healthtips #healthymums #healthychoice #sportygirls #fitgirls #fitandfab #justmove #gethealthy #getfit #healthylife #healthylifestyle #fitnessjourney #healthjourney #wellnessblogger #fitnessblogger #healthblogger #healthy #wellness #fitnessgoals #fitnessmotivation #fitfam #healthtalk #healthgoals #exercisetips

21.01.2022 Health gimmicks to avoid: Anything that promises a quick fix or quick results Diets that cut out food groups... Programs that are not sustainable long term Generic programs that aren't tailored to individual needs and abilities Anyone who suggests you can't possibly attain good health without their expensive supplements Good health doesn't happen overnight, there are no quick fixes, it's different for everybody and every BODY and there is no magic pill. #health #fitness #healthblogger #fitnessblogger #wellnessblogger #moveyourbody #healthyhappylife #healthyeating #healthylifestyle #fitnessjourney #healthjourney #healthinfo #healthoutcomes #healthtips #healthymums #fitmums #healthmotivation #fitandfab #fitnessgoals #fitquote #bodygoals #wellness #fitnessgoals #healtheducation #healthgoals

20.01.2022 Homemade nut butter... So many "health" snacks are packed with peanut (or another nut) butter. Have you ever looked at the nutritional information to see what you're really eating? Unless you buy 100% nut butter it's probably got added sugar, vegetable oil of unknown origin (probably cheap and nasty) and salt. Have you also noticed that 100% nut butter is often much more expensive?... I love this nut and seed combination and so does the family... 2 cups roasted peanuts 1 cup roasted almonds 1 cup roasted sunflower seeds 1 tbs honey or maple syrup (optional - you might opt for this if you haven't had 100% nut butter before and slowly decrease the amount over time) Blend the nuts/seeds in a food processor until they form the butter consistency you like. (You need a powerful food processor for this or you might burn out the motor!) Once you have the right consistency add the honey/maple syrup. Store in an airtight container. #food #foodideas #tastysnacks #nutritious #snackideas #wholefoods #peanutbutter #nuts #nutritious #nutritiousfood #nutrition #nourishyourself #healthandwellness #sacknowledge #snackfood #healthyfoodideas #healthyfood #healthchoices #healthyliving #healthyhabits #healthyfood #healthyfamily #healthymums #cleaneating #healthyeating #yum #yummy #foodinspiration #tastyfood See more

16.01.2022 Eat the rainbow... Are you getting enough vegetables in your diet? The dietary guidelines in Australia recommend a MINIMUM of 5 serves per day. If you only eat vegetables at dinner you may not. I love vegetables for breakfast. You can scramble some eggs in for protein, turn it into a frittata or omelette. I often have a container of pre-cooked quinoa in the fridge to add to stir-fry or salad. ... Don't think you have time? Use vegetables that cook quickly and you can even cut them up the night before. Some vegetables that cook quickly are: Shallot Onion Capsicum Mushrooms Zucchini Spinach What about flavour? Simple is best. I love diced garlic and fresh coriander with olive oil. Remember with vegetables, variety is the key. Each vegetable has different nutrients, vitamins and minerals. The more colourful your plate, the more likely you're getting the right balance of nutrients your body needs. #healthyfoodtips #healthyfood #healthyeating #healthyfoodideas #foodideas #breakfast #vegetables #food #healthyliving #healthyhabits #cleaneating #cleandiet #foodinspiration #nutritiousfood #nourishyourself #nutritious #nutrition #healthylife #food #cooking #foodtips #eating #healthyeatingtips #healthyfamily #healthymums #stirfry #recipes See more

15.01.2022 TOXIC POSITIVITY Toxic positivity is when you focus only on the positives and reject anything that may trigger negative emotions. It is the concept that keeping positive is the only way to live your life. Denying unpleasant emotions is a pretty big pressure to put on yourself, and in doing so you often make those emotions worse. While having a positive attitude is important, humans are not able to program themselves to be happy.... Emotions contain valuable information that helps us to understand the world and people in it. We need to acknowledge and accept our negative thoughts and feelings in order to really live. Think of emotions as guidance, rather than good or bad. Use your understanding of your emotions to help you give empathy to others and give them validation and hope, rather than passing on toxic positivity suggestions. #mindset #spiritualgrowth #spiratual #healthandwellness #mental #mentalpain #strong #strength #mindbodysoul #wellnessjourney #liveinspired #wellnessblogger #healthyhappylife #fitmums #mindfullness #mentalhealth #positivevibes #deepthoughts #growth #personalgrowth #personalpower #respectyourself #resilience #psychologyfacts #positivity

14.01.2022 RAPID WEIGHT LOSS... The truth... Anyone who has ever wanted to loss weight has always wanted to loss weight fast. Here's the thing though: rapid weight loss is VERY bad for us. Why?... Our body is programmed against it - our bodies were designed before food was so easily available and has mechanisms in place (via the hypothalamus and mesolimbic system) to put countermeasures in place when weight is lost rapidly These countermeasures "set" your body weight at the point before the rapid weight loss - this means that you will need to burn far for calories each day to maintain the weight you lost (these measures are often very hard to sustain and most people regain the lost weight and then some) Take home message: It took more than a few weeks to put on the weight - why do you seem to think it should only take a few weeks to lose it? Make lifestyle changes you can easily maintain and allow weight to fall off slower - when you plateau, make another lifestyle change that you can maintain. #hearthealth #healthinfo #healthoutcomes #healthtips #healthymums #fitmums #moveyourbody #gethealthy #getfit #activelife #getinshape #beautifulsportygirls #sportygirls #fitgirls #wellnessblogger #fitnessblogger #healthblogger #healthy #weightloss #weightlosstips #weightlossdiet #weightlossmotivation #lifestylechange #healthylifestyle #fitfam #fitnessmotivation #healthmotivation #fitnessgoals #healthgoals See more

12.01.2022 Savoury Pumpkin Pie... My twist on my husbands childhood favourite. Before me he thought pumpkin was only for pumpkin pie and Halloween. (From being a teenager in Canada) It's one of my favourite vegetables so I've introduced him to all manor of pumpkin recipes but I love his reaction when he thinks he's getting his favourite desert and I've made it savoury Just note that coconut cream should be used as a "sometimes" food rather than the "health food" that many claim -... this is backed up by all the heart associations around the world. Pumpkin mixture: Pumpkin mash Onion Grated ginger Grated turmeric root Ground Cinnamon Ground nutmeg Coconut cream Egg Crumble Peanuts crushed Oats Shredded Coconut Honey One day when I made it I'll actually measure out the ingredients #food #foodideas #tastysnacks #nutritious #snackideas #wholefoods #healthylife #healthyfoodideas #cleaneating #healthyeating #pumpkin #pumpkinpie #pie #healthy #healthtips #healthymums #baking #balanceddiet #diet #foodinspiration #nutritiousfood #nourishyourself #nutrition #bakinglove #foodtips #foodporn #healthyeatingtips #healthyfoodtips #healthyfood See more

10.01.2022 Savoury Roasted Sweet Potato and Oat Pancake stack with roast vegetables and scrambled egg. These pancakes are a family favourite - like this as a dinner or on their own for breakfast. Dry Roasted Sweet Potato Oats Water... Eggs Olive oil Sauteed onion with garlic and olive oil (optional fresh grated turmeric) Mix up in the food processor and cook on a medium heat like any other pancake. #pancakes #breakfast #wholefoods #healthylife #healthyfoodideas #cleaneating #healthyeating #healthy #healthtips #healthymums #baking #balanceddiet #diet #foodinspiration #nutritiousfood #nourishyourself #nutrition #bakinglove #foodideas #healthyfood #healthyfoodtips #healthtips #healthylifestyle #foodtips #healthybreakfast #healthydinner #food See more

09.01.2022 Health Awareness SATURATED PLANT FAT... The internet has been circulating many health claims regarding coconut oil. This is what you need to know.. In 2017 @heartfoundationau did a literature review of all the studies about the coconut oil health claims. So what did they find?... Most studies were poor quality so their results are not able to be used as fact High quality studies only showed that while coconut oil increases HDL levels (good cholesterol) they also raise LDL levels (bad cholesterol) Although plant based foods act differently on the body to animal based saturated fats any foods that increases LDL levels should be limited Olive oil has many high quality studies which confirm its health benefits All the major heart organisations around the world refute the health claims of coconut oil This information is on their website so check it out yourself! TAKE HOME MESSAGE Be smart For everyday use DO NOT substitute olive oil for coconut oil - use it as an occasional ingredient - that's what I do (let's face it it tastes awesome) Until there are high quality studies regarding the health benefits of coconut oil treat it like any other saturated fat (I do love it in my DIY body care products and as a carrier oil for essential oils) #coconut #coconutoil #hearthealth #healthinfo #healthylifestyle #healthandwellness #healthyhappylife #healthyeating #nutrition #nourishyourself #cleaneating #cleandiet #keto #ketodiet #coconutrecipes #nutritious #nourishing #healthylife #healthy #healthyfoodtips #healthyeatingtips #healthyfood #healthyfamily #healthymums

09.01.2022 Health Change, Awareness REFINED FOODS Refined foods are highly processed. They have been stripped of most of their nutrients (vitamins, minerals, fibre etc) and the remaining product is often radically different to the original. THESE FOODS SHOULD BE RESTRICTED!! ... These foods are HIGH in energy and LOW in nutrients. So what does that mean? It means that they are not contributing to HELPING any of your health needs, only giving energy which is stored as fat if you don't use it Many refined foods cause an inflammatory process in your arteries which increases the adherence of plaque leading to heart disease and stroke (among others) - and note, these diseases don't discriminate between fat and thin!! Examples of refined foods that you probably use every day without even thinking they aren't good for you. Plain flour - yep, that's the one most people bake with - make bread with this and it's got just as few nutrients as if you made a cake White bread - what most kids eat Many breakfast cereals, especially those marketed at children - you need to choose one with WHOLEGRAINS Bacon, ham, salami Convenient foods like microwave and ready meals If you make your own treats with wholegrains and can change a refined "sometimes food" into a regular meal - eg, these pancakes are are family favourite - made with oats, fruit, spices, egg and honey. #hearthealth #healthinfo #refinedsugarfree #processedfood #foodinspiration #healthyfoodideas #healthyfood #healthyfamily #healthymums #healthylifestyle #healthyliving #healthyhabits #healthychoice #gethealthy #getfit #fitandfab #fitandfabulous #fitgirls #healtheducation #healthgoals #healthtips #fitnessgoals #healthyeatingtips #nutrition #nourishyourself #healthandwellness #sacknowledge See more

08.01.2022 Health Change... Prochaska and DiClememte developed a model to define the various stages of change someone needs to move through to change their behaviour called the Cycle of Change. Pre-contemplation: Not currently considering change, i.e. ‘Ignorance is bliss’... Contemplation: Ambivalence. Not considering change within the next month Preparation: Trying to change. Planning to act within 1 month Action: practising new behaviour for 3-6 months Maintenance: continued commitment to sustaining new behaviour - post-6 months to 5 years Relapse: Resumption of old behaviours Are you looking at changing your health behaviours? What stage of change are you in? Are you a health coach or professional? Do you know what stage of change your client is in? If you don't, how can you tailor your program to suit them? #healthy #healthchange #healthyliving #healthyhabits #gethealthy #getfit #healthylife #healthchoices #healthadvice #healthandwellness #healthandfitness #stagesofchange #behaviour #change #changeyourlife #changemanagement #lifestyle #lifestylechoices #fitmums #fitfam #healthtalk #healthgoals #healthtips #healthymums #healthychoice #sportygirls #fitgirls #fitandfab

08.01.2022 Health Change..Awareness.. FOOD RESTRICTIONS This is such a controversial subject, again with opinions based on poor awareness. Truth: there are some foods that you genuinely have to restrict. ... NOT because of some radical weight loss diet with ridiculous notions Please note that "all foods in moderation is not correct either! Not convinced.. Think about it - a lot of foods you should eat in abundance (vegetables for example), some in moderation (this is most wholefoods) and some very restricted What foods should you heavily restrict? Highly refined foods Discretionary foods/drinks Wholefoods high in saturated fat (even plant based) Why? NOT because of weight loss. You can have a diet that is incredibly unhealthy and still be slim. These are the worst diets because most people don't associate unhealthy with smaller size. I've worked in Cardiac Rehab for 9 years and I can tell you that the majority of our patients are not overtly overweight. Stay tuned and I'll discuss each in detail. #healthyfoodtips #healthyeatingtips #healthyliving #healthyhabits #gethealthy #getfit #healthylife #healthylifestyle #fitforlife #eatingforhealth #healthyeating #healthyfood #healthyfamily #healthymums #healthyfoodideas #foodideas #healthblogger #healthcoach #fitandfab #fitandfabulous #sportygirls #fitgirls #moveyourbody #fitnessinspiration #inspiringothers #healtheducation #cleaneating #cleandiet

08.01.2022 Life is for living. To live a fulfilling life you need to accept change and hardship. You need to adapt to move forwards.... You need to let go of the past and the things holding you there. A little over 2 years ago I nearly lost my life in a mountain bike accident. Multiple injuries and a neurological condition have kept me off my motorcycle and I have been holding on to her because if I let her go I'm giving up right? No. If I let her go I'm accepting that this terrible thing happened and life has changed. Letting her go means that I'm moving forwards with my life and no longer holding on to the past. I'm adapting and growing. Life goes on, and so must I - and so must you. So hubby has taken me for one last trip as a pillion on my bike and now I'm selling her and moving on. What is holding you in the past? What do you have to let go of to move on? #advrider #dualsport #adventureriding #motoadventure #mototravel #positivevibes #deepthoughts #personalgrowth

07.01.2022 Role modelling for our kids... Did you know that Coronary Artery Disease has been shown to start in some teens? 1 in 2 Australians is living with a chronic illness and for most people they start their bad habits as children. In 2016 the QLD Health report showed:... Only 45% of children are sufficiently active. Only 4% of children met the dietary guidelines for vegetable intake 41% of our children's energy intake was from discretionary foods - that is foods with little or no nutritional value!! Does this shock and horror you? Well it should! It's hardly surprising we're getting increasingly more unhealthy as a nation! Not only should parents model healthy behaviour for their children, they should also enforce it. Here's some ideas: Exercise with your children. If they are young and you exercise at home get them off screens and moving with you. Do physical family activities - anything from bush walks to throwing/kicking a ball in the back yard Put less junk in the trolley and choose snacks containing more nutrients. If you don't buy it they can't eat it! Make healthy wholefood options for bars, biscuits etc and keep in the freezer for snacks Encourage fruit or nuts first Most importantly learn what is healthy and learn it from a reputable source Eg: @heartfoundationau @nutritionaustralia #hearthealth #healthinfo #healthylifestyle #healthandwellness #healthyhappylife #healthyeating #nutrition #healthyfamily #healthymums #fitmums #fitfamily #fitkids #activekids #healthykids #healthy #healthtips #healthadvice #healthylife #healthgoals #exercisetips #foodtips #fitandfab #activelife #active #getfit #getactive #hiking #outdoors #australia See more

06.01.2022 PPE - Personal Protective Equipment... Why I think the general public should SERIOUSLY think twice before using it. 1. There is absolutely no evidence that it helps to protect the general public. Finally this was expressed on the news....Continue reading

05.01.2022 Good health isn't usually found in a packet. Fitness doesn't have to be found at the gym. A "healthy weight" doesn't necessarily equate to being healthy.... The health benefits of being physically fit can be destroyed by not being physically active. Being conscious of what goes ON your body is as important as as what goes IN your body. Sleep matters, our mental state matters, the relationships we have with others matters. Health isn't just one thing. It has many pillars and each one requires a strong foundation to stand the test of time. #hearthealth #healthinfo #healthoutcomes #healthtips #healthymums #fitmums #moveyourbody #gethealthy #getfit #activelife #getinshape #beautifulsportygirls #funfitness #fitlife #sportygirls #fitgirls #fitandfab #justmove #movemore #healthchoices #healthmotivation #fitnessgoals #fitquote #bodygoals #healthylife #healthadvice #healthandwellness #healthandfitness

04.01.2022 Are you sitting down? Maybe you should reconsider. According to @who (World Health Organisation) "1.6 million deaths annually can be attributed to insufficient physical activity."... Of all the modifiable risk factors to chronic disease, reducing the amount of time you sit is probably the easiest to achieve and has the biggest impact on your health. You should limit sedentary behaviour to 2-4 hours in a day, preferably breaking up long periods of sitting. #hearthealth #healthinfo #healthoutcomes #healthtips #healthymums #fitmums #moveyourbody #gethealthy #getfit #activelife #getinshape #sportygirls #fitgirls #fitandfab #justmove #movemore #healthychoice #healthchoices #healthyliving #healthyhabits #healthchange #smallsteps #healthandfitness #inspiringwellness #health #fitness #beautifulgirls #healthylifestyle See more

03.01.2022 Pumpkin, Oat and Chia Seed Loaf. Usually I use a 50/50 mix of oats to chickpeas in my loaves but this time I used straight oats. These loaves aren't light and fluffy like bread. They are rich and dense and deeply satisfying. They also don't contain all the salt found in most flours and are far healthier. I make my loaves in my food processor - it allows me to work with less processed foods and is less fiddly, but you could make this in a blender or even hand mix in a bowl if ...you use oatmeal. You can make it with steamed pumpkin but you do miss out on a touch of flavour. When cooking with oats you need to add water and let it absorb before you stick it in the oven. The loaf will appear very moist and you may think it uncooked when it comes out - this is normal, especially for pumpkin bread because the pumpkin is hot and mushy. It needs to cool and set before you cut it. The recipe is large. I freeze it once it's cut - I love it with a drizzle of honey for breakfast or dipped in oil and dukkah. 4 cups oats 3 cups water 1/2 cup olive oil 2-3 cups roasted pumpkin (I use QLD blue or JAP pumpkins because they are sweeter) 4 eggs 1/2 cup Chia Seeds Add oats to food processor and blend until fine. While blending, add water, oil and pumpkin. Add eggs and Chia seeds and blend. Pour into a bowl and cover and let set aside for 1-2 hours in the fridge for the oats to absorb the water. I usually leave overnight. I use a large glass baking dish lined and bake in a 160 degree C oven for 60 mins. There is evidence that silicates can leach out of silicone bake ware in temps over 130 so I avoid it when cooking at higher temperatures. Once it is cool, cut into bars. Because there are no preservatives mould will grow after 3-4 days if left out so once it's cold I recommend freezing it. #healthyfoodtips #healthyfood #healthyeating #nutrition #nourishyourself #healthandwellness #sacknowledge #breakfast #healthmeals #healthybreakfast #healthymums #pumpkinbread #cleaneating #cleandiet #healthyfoodideas #foodideas #tastysnacks #nutritious #snackideas #wholefoods #healthylife #healthylifestyle #healthyfamily #yum

03.01.2022 Health Change.. Awareness.. According to Prosci's ADKAR model of change behaviour, AWARENESS of the need to change is the first step. In my opinion, a lack of REAL awareness to change is why most people are unhealthy. It is also why most diets and exercise regimes fail or are not adhered to.... So why do you have to change your health behaviours? Most people want to change to LOOK better or LOSE WEIGHT. I'm sorry, but neither of these things is going to help you to change your behaviour long-term. What it will probably do is create extreme and unhealthy short-term behaviours and a relapse into bad habits soon. What you need to be AWARE of to change behaviour... I'm going to go through awareness in detail with future posts - because there is a lot. Today, know that: Health change is not about losing weight or changing your appearance (these are secondary symptoms of being healthy though!) If you don't change your behaviour to become healthy (or at least healthier) you should prepare yourself for a lifetime of illness #hearthealth #healthinfo #healthoutcomes #healthtips #healthymums #fitmums #healthmotivation #fitnessmovitation #wellnessblogger #healthyhappylife #healthyeating #healthy #healthchoices #healthyliving #healthyhabits #healthadvice #healthandwellness #healthandfitness #change #changeyourlife #changemanagement #lifestyle #lifestylechoices #fitnessmodel #mindbodysoul #wellnessjourney #liveinspired #healthjourney #healthblogger #healthcoach See more

03.01.2022 Fitness with chronic illness, pain or injury... To remain active and fit with a chronic issue your physical activity has to be paced. But what does this mean? Imagine every physical thing you do requires a handful of effort (what you can do without flaring up your condition).... Each activity varies: it might require a small handful or a large handful. You have a certain number of handfuls each day. Each day, that number is different: this could be for many reasons. To pace you need to recognise how much effort everything you do requires, how much rest you need before you can do something else and when you're starting to run short of handfuls for the day. Think of each activity as a stop light. Green = I'm OK Orange = Warning signs: I'm going to flare-up if I continue Red = flare-up and disability The most important part of pacing is to recognise the orange light. This will help you with the variability of your handfuls. This takes time and attention to your activity and symptoms. To pace effectively you need to stay in the green/orange zone and avoid the red. #chronicdisease #chronicillness #pain #healthandfitness #inspiringwellness #healtheducation #healthgoals #healthtips #fitnessgoals #fitnesstips #exercisetips #workouttips #fitandfab #exercisetips #exercisemovitation #healthmotivation #fitnesseducation #fitmums #strongmum #beautifulpeople #sportygirls #fitgirls #wellnessblogger #fitnessblogger #healthblogger #healthy

02.01.2022 Health awareness... DISCRETIONARY FOODS How many trainers say "it's OK to treat yourself. Restricting food leads to health obsession"? True, restricting foods can lead to obsession and eating disorders and ultimately health stress. But that is when you don't know why you are restricting the foods that you restrict. Most theories around restricting foods surround weightloss and many weightloss diets involve restricting foods that you should eat an abundance of.... Truth: discretionary foods should be heavily restricted. Quite frankly I don't even count a lot of these as food. Food should contain nutrients, yet so many people put rubbish in their mouths that have no nutrients at all. Now that's OK very occasionally, but most people consume at least one discretionary food each day, many consume more. These foods might taste nice but they have a negative impact on our health. It's as simple as that. If you're having discretionary foods every day you should reduce that amount. Also consider making your treats at home with unrefined foods so they are no longer discretionary foods. The simple solution to healthy eating and weight loss is to just ensure that you're eating real food! Once you can do that, getting the right balance of food is pretty easy. #healthyfoodtips #healthyfood #healthyeating #nutrition #nourishyourself #healthandwellness #healthandfitness #healtheducation #healthgoals #healthtips #healthymums #healthychoice #foodinspiration #foodideas #tastysnacks #nutritious #wholefoods #icecream #fitandfab #fitandfabulous #gethealthy #healthyliving #healthyhabits #healthchange #cleaneating #cleandiet See more

01.01.2022 Vegetable/Quinoa Bars... These beauties are are great quick, easy and delicious breakfast option when you're short of time. Keep a batch in the freezer, reheat, eat and go. 2 cups mashed pumpkin... Quinoa (cook half a cup of uncooked quinoa) 2 carrots grated 2 zucchini grated 1 tsp ground cumin 1 tsp ground garlic 1 tsp ground turmeric 1 tbs paprika 4 eggs Mix all the ingredients in a large bowl. Put into silicone bar moulds and bake in a 170 deg C oven for 40 minutes or until firm #tastytuesday #healthysnacks #nutrition #nourishyourself #healthandwellness #sacknowledge #snack #food #foodideas #tastysnacks #foodinspiration #tastyfood #yum #yummy #nutritious #nutritiousfood #healthymums #healthyfamily #healthyfoodideas #cleaneating #healthyeating #healthyfood #vegetables #cooking #foodtips #foodideas #breakfast #breakfastideas See more