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17.01.2022 The holidays can be a full on time for some. It gets hectic and loud and there's so many things to get done and people to see! It's easy to get overwhelmed and stressed out by it all, leaving yourself feeling less then your best. Here's a few tips to keeping yourself well this holiday season ... **Say NO; you DO NOT have to attend a function out of obligation. You DO NOT have to make yourself uncomfortable out of obligation. Your mental wellbeing is important. If you’re not happy at an event or in a situation you have the right to say thank-you and LEAVE!! **Take some time for yourself; as someone who burns out from long social engagements and suffers from sensory overload I know the importance of down time for yourself. This is especially important during the holiday season where things can be so busy and get really overwhelming. Reach out for help if you need it, take some time to do something for yourself to rest and recharge and avoid burning out! **Move your body when you can; even if you’re not following your regular exercise routine find something else you like doing. Go for a walk in the park or along the beach, do some yoga in the morning, or even try a new fitness class just for the fun of it. Even just increasing your incidental movement will contribute to keeping you feeling well - take the stairs, walk up the escalator, park further away. It all adds up! **Keep hydrated; with all the amazing foods and drinks going around it’s easy to forget to drink enough water. Every time you have a drink or sit down for a meal, have a glass of water too. Carrying a drink bottle in your bag can also help remind you to keep your intake up. You will sleep better and feel better and your body will process all the holiday foods a lot better too. Stay safe and stay well Kyra xx

16.01.2022 I’ve mentioned mindfulness and living mindfully a couple of times now but some of you might be thinking what the heck even is it? Mindfulness is purposely paying attention to the here and now; not lost in the past or thinking into the future, and accepting it without any judgement. It’s an awareness of our thoughts, feelings, urges and actions, and has been found to be a key element in stress reduction and overall happiness. Through living mindfully we are empowered to be in ...charge of ourselves in a different way. When you can control your attention through mindfulness a whole world of choice and freedom opens up. You no longer have to act and react out of habit, fear or intense emotions. You are the one in control.It's powerful stuff! Mindfulness is the opposite of being on autopilot; where you do things out of habit and are zoned out. Don’t get me wrong, autopilot can be super useful; it helps save time and energy. It’s just not effective though when you live most of your life on autopilot just going through the motions. If you feel like your emotions are constantly out of control, you’re quick to react, you’re stressed a lot and often exhausted, or you feel like there’s no joy and you’re just going through the motions; then I would recommend having a look into a few mindfulness strategies. There are many and they relate to all different aspects of your life. This is something I personally practice and I have my clients practice also, and it absolutely makes a world of difference! Kyra xx

15.01.2022 I honestly HATE these posts! They come up all the time during holiday seasons and I think they are toxic af and full of bs. Sure some people post them with good intentions but really they are laden with shame and underlying disordered eating thought patterns.... They are NOT useful. They can be quite triggering and lead to obsessive and harmful behaviours, ruining relationships with food and self confidence and destroying time spent with loved ones due to all the stress. So please, DO NOT take these posts as good advice. They are not the way to build healthy habits and behaviours. Wellness is about balance. It's about exercising to celebrate your body and love yourself. It is not about punishing yourself for enjoying a holiday meal and YOU DO NOT NEED TO EXERCISE TO "EARN" YOUR FOOD!!! Kyra xx

13.01.2022 This guide is for those of you that don’t want to feel out of control this holiday season. But for those of you that want to go for it and let loose then you do you! Do what is right for you The holidays are something that brings great joy and also great stress to many of us. The anxiety of gaining weight or struggling to keep our weight stable can really hinder our ability to enjoy ourselves. We then pledge to go on a diet to lose it in the New Year but this only adds to... the yoyo cycle and long term relationship issues with food. Food FOMO is totally real this time of year. There’s so much amazing food available that we wouldn’t normally have during the year, and as a result you feel compelled to eat everything in sight just because it’s there. FOMO comes from a scarcity mindset, but it’s relatively easy to overcome! Remind yourself there is no shortage of delicious foods in your life and be selective in choosing what you find to be the most satisfying. Eat slowly and savour each mouthful, this also increases enjoyment of the food and satiety levels. Also taking a portion home to enjoy the next day can be a psychological trick in reducing that compulsion to eat everything in sight as you know there’s more to look forward to later on. Here’s a little guide for surviving the holiday season with minimal stress and increased confidence in your relationship with food. Keep in mind this about LONG term behaviours and habits; progress isn’t lost or made in 1 day or even 1 week, be mindful of your state of being.

11.01.2022 The day after Christmas can leave you feeling a bit wtf from all the food. Especially if you have a ton of leftovers but couldn't bare to face more of all the rich foods and are feeling a bit Change things up! Use the left overs to create lighter, more balanced foods. I've used some leftover roast pork to make a Bahn Mi roll, filled with delicious, crunchy and tangy flavours to offset the richness. ... Leftovers don't have to be sad and boring! Lighten up traditional recipes like curries and pasta bakes by swapping out heavy cream based sauces for reduced fat evaporated milk or ricotta to still achieve the creaminess without feeling heavy and sluggish. Also add veggies to EVERYTHING to up the nutrition content and give your body some much needed nutrients. Here's just a few ideas on how to use all those holiday leftovers to create filling and nutritious meals with plenty of variety. Kyra xx