caroline silk

A new way to think about “failure”

As we start to get hints of spring here in Australia, we’re often reminded of those resolutions we made in January to be healthier. In fact, every day people set out in different areas of their lives to achieve or change something so that they become a better version of themselves. In the beginning they are motivated, excited and looking forward to change. Over time, often days (unfortunately), usually weeks or months, the motivation fades, obstacles become the norm and suddenly you are back to where you were… the beginning.

The good news is… no you are not at the beginning or back to where you started. It might feel that way, like you have failed, but that isn’t the case! Remember there is no failure only FEEDBACK! You are one step closer to achieving your goal, you just need to shake your self off, reset your path and try again. Einstein got it right a long time ago – in fact I suspect, he got most things right – “You never fail until you stop trying.”

Here are two strategies I recommend to help you head down that path to a happy and healthier version of yourself.

1) Believe it is possible!

For example, if your goal is to shed weight, however you do not truly believe that you can or will shed the weight, you are sabotaging your outcomes. You need to believe it is possible. You need to be able to truly see your self at your new weight. What does it look like? What does it sound like? How does it feel? Really feel the feelings of having exactly what you want. Have that picture of the new you in your mind, check in with that picture regularly and believe!

2) Decide what motivates you most

Is it moving away from the old, unhappy, not so healthy you and all that baggage you carry? Or is it becoming the new healthy version of yourself and how good you look, how much lighter and brighter you feel etc. For some people moving away motivates them more than moving to. There is no right or wrong, just work out which resonates with you most, and go for it!

When you implement change, there often isn’t a straight line from start to success. No matter where it takes you though, you’re constantly learning and growing on that journey. So remember that even if you don’t get there the way or as fast as you initially wanted to, it’s never a failure.

Be Happy & Healthy!

Caroline

How blood sugar affects weight loss

One of your body’s highest priorities is to maintain blood glucose (sugar) in a normal range at all times. Improper regulation can result in either hyperglycemia (your blood glucose is too high) or hypoglycemia (too low). Having blood glucose imbalances plays havoc on our bodies, how we feel, and is also a contributing precursor to a number of diseases – diabetes is one of the obvious ones.

If you are trying to shed weight, you need to understand that maintaining your blood glucose in the normal range is very important. If your blood glucose levels are too high (overdose of sugar, high carbs, starchy foods!) then your body sends out insulin (aka the sugar police) to return the levels to normal. One of the ways it does this is by shutting down your fat stores as a source of energy – think of it as a fat prison lock down – no one is leaving their cells!! With the cells in lock down, the excess sugar in the blood is utilised as the primary energy source until the levels return to normal!

So here are some tips for healthy blood sugar levels and weight loss!

  • Focus on including protein at breakfast. Eating up to 10 grams of protein at breakfast sets you up for normal blood sugars throughout the day. Protein should be included in every meal and snack. At lunch/dinner use the palm of your hand as a guide to amount that is right for you. A meal or a snack with protein will make you fuller for longer than a meal without.
  • Eliminate wheat – the version of wheat we eat today does not resemble it’s ancient ancestors. 2 slices of whole wheat bread can spike your blood sugars as much as a tablespoon of sugar!!
  • Starchy carbs – pasta, rice, breads, cereals, potatoes should be keep to a minimum – make it no more than 1/2 cup for lunch or dinner. Fill half of your plate with veggies or salad.
  • Do not eat carbs (like a pear) alone – your blood sugar level will rise. Instead eat it with some nuts, a slice of cheese, or a mouthful of plain yoghurt.
  • Ensure there are healthy fats in every meal and snack. The combination of protein, carb and healthy fat all work together to keep your blood sugar stable.
  • Don’t stress – stress releases cortisol, a hormone which also plays havoc and makes us reach out for starchy carbs (and promotes belly fat).
  • Go for a walk or do any exercise instead!
  • Dont’ Diet! They don’t work – just incorporate the above tips and you will reap the rewards.

If you want to know more about not dieting and still shedding the weight feel free to get in touch with me here.

Vegetables are a fantastic source of fibre

How much fibre do I need?

If your daily diet is full of processed food purchased from the middle of the supermarket – you know, aisle 2 through to 10 – then it’s probably lacking in fibre. Yes there will be some products boasting added fibre like cereal, but they’re more than likely heavily processed. But what exactly is fibre and how much do you need?

Fibre is an extremely important component of everyone’s diet. Primarily it promotes the optimal health and functioning of the gut, and we all want healthy guts! Fibre’s other big role is that it is critical to fat loss. Why? Firstly, because fibre does not have many calories, and you can fill up on fibre without having an overload of energy dense (read high calorie) food. Secondly fibre is filling and is absorbed slower than other foods, so it keeps you fuller for longer and therefore not eating more food!

You should be aiming for 20-30 grams of fibre in your diet every day.

I strongly believe that if you are empowered with a little bit of knowledge then you have no excuses not to make the right choices. So here is a little lesson in fibre!

There are two types of fibre.

1) Soluble Fibre. One of the major roles of soluble fibre is to lower blood cholesterol, and it also helps with constipation. Good sources are fruits, vegetables, oats, bran, barley, seed husks, flaxseed, psyllium, dried beans, lentils, peas, and fermented soy products.

2) Insoluble fibre adds bulk to faeces and prevents constipation and associated problems. Good sources include wheat bran, corn bran, rice bran, skins of fruits and vegetables.

If you want to make sure you’re getting enough fibre in your diet, be sure to include the following:

  • Vegetables: the veggies with the highest fibre are broccoli, brussels sprouts, corn, onion, parsnip, peas, red cabbage, silver beet, spinach, swede, turnip, broad beans, haricot beans, kidney beans, other legumes etc. NOTE: Basically, ALL veggies are fabulous for fibre!
  • Fruit: highest fibre sources include figs, pears, passion fruit, berries and all dried fruits. NOTE: Basically ALL fruits are fantastic for fibre!
  • Whole grains, grain and rye breads and cereals
  • Drink plenty of water with high fibre foods; increase one ..then increase the other!

A great way of getting your fibre needs is the 2/5 rule: 2 serves of fruit and 5 serves of veggies every day, and make sure they’re nice and colourful!

Be Healthy Happy & Amazing!

Caroline x