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After only two months in lockdown, I was horrified to jump on the scales to find I had gained 15kg.

I found myself to be eating whatever I wanted, when I wanted, and too much of it and because I
wasn’t exercising regularly (thanks to the gym being closed down), the weight piled on.

I’ve never been someone who diets. I’ve tried shakes, cookies, all protein and Keto, but I could never stick to them and even if I lost weight, I put it back on again. Knowing this, I used intuitive eating and I got creative with the meals I made. They were still my ‘naughty’ foods, but they were much healthier for me. Lesser in carbs, fats, sodium and sugars. Before I knew it, I started to lose weight.

Intuitive eating is making smarter decisions but not banning myself from the foods I loved. If I
wanted chocolate – I ate the chocolate, but I was intuitive in how much I ate. I listened to my body
when it told me I was full and didn’t binge eat because I wasn’t restricting myself from the foods I
loved.

Within 2 months I had dropped 10kg by staying within my calorie deficit, but I didn’t count any
calories. I dropped carbs and sugar, and increased my protein intake. Combined with my averaged
day of activity, half an hour walks and household cleaning, it was able to lose 10 kilos the weight I
had put on.

One of the main ways that I managed to lose weight was by swapping out my favourite foods with
low carb and vegetable alternatives. These are the foods I used:

Pasta

Pulse Pasta Rotini Red Lentils - San Remo - US

6x Edamame Bean Organic Fettuccine - Slendier

 

Instead of whole grain pasta, I used red lentil pasta or edamame fettuccine as an alternative, which
are available at Coles, Woolworths and online.
I also used zucchini or sweet potato spaghetti. Coles has these already pre-cut and packaged ready
to eat, but I also made these using a vegetable spiralizer. This helped me increase my daily vegetable
intake.

I followed the packet serving instructions and paired it with my choice of sauce (usually bolognaise).
I used the same sauces as previously but whole grain spaghetti changed.

Spaghetti Squash is also a popular alternative. I cooked the squash in the oven for 40 minutes and
used a fork to scrape it out.

How to Cook Spaghetti Squash - Recipes by Love and Lemons

Rice

Birds Eye Frozen Cauliflower Rice | Coles Online

Sweet Potato Rice 500g | Carb Alternatives | Frozen Vegetables ...

 

 

 

 

 

 

 

 

I swapped white rice with cauliflower or sweet potato rice, which are available in the freezer section
of Coles or Woolworths. Similar to the approach with the pasta, I paired it with anything I
traditionally ate. People often boil cauliflower rice, but it goes gluggy, so instead I fried this for 5 to
10 minutes and it tastes much better. My favourite meal with this is curried sausages.

Wraps and bread

High Protein Low Carb Bread - Aldi Mum

Mission Low Carb Wraps 6 pack | Coles Online

I swapped bread or wraps that I loved for lower carb alternatives and I could barely taste the
difference. If anything, I preferred these lower carb options. I avoided cereals or muesli as much as
possible because of their high sugar. Instead, I found a slice of toast with an egg would be perfect. I
would also make myself a ‘McDonald’s’ brekkie wrap with scrambled eggs, fried bacon and BBQ
sauce (lower salt).

Ice-cream

Aldi finally dupes Halo Top - $4.99 Kenny's Frozen Dessert in ...

Halo Top Birthday Cake Ice Cream Tub | Coles Online

 

 

 

 

 

 

 

 

Companies are slowly becoming much more friendly to low-calorie options when it comes to sweets.
I found Halo Top’s ice cream fantastic for curbing my cravings for sugar. Each tub has 360 calories or
less so I didn’t feel guilty about eating it. They’re stocked at both Woolworths and Coles, but Aldi has
a cheaper version called Kenny’s 360. Keep an eye out for these products because more variety are

Here are a few of my favourite recipes:

Raw Caramel Bites

photo of how the raw caramel slice bites will look like when you have finished making them

Ingredients

Base layer

  • 1/2 cup macadamias
  • 6 medjool dates, pitted
  • 1/4 cup desiccated coconut

Caramel layer

  • 1/2 cup macadamias
  • 7 medjool dates, pitted
  • 1/3 cup pure maple syrup or rice malt syrup
  • 1 teaspoon vanilla extract
  • Pinch of sea salt

Chocolate layer

  • 1/3 cup coconut oil
  • 2 tablespoons pure maple syrup or rice malt syrup
  • 1/3 cup raw cacao powder

Instructions

  1. To make the base layer, add the ingredients to a high speed blender or food processor and blend until it resembles fine crumbs and sticks together when pressed. Spoon mixture into a 24 mini muffin pan (see note below) and press down with the back of a teaspoon. Place it in the freezer.
  2. To make the caramel layer, add the ingredients to a high speed blender and process until completely combined and smooth. Spoon the mixture onto the bases and smooth over with the back of a teaspoon (see note below) and place back into the freezer for at least 1 hour to set.
  3. To make the chocolate layer, melt the coconut oil in saucepan on low heat. Once melted, remove from heat and add the sweetener. Whisk briskly until well combined. Then add the cacao powder, stirring until well mixed through. Pour the chocolate on top of the caramel layer and place back into the freezer and let it set completely, approximately 3-4 hours. Once frozen, they are much easier to remove.
  4. I keep mine store in the freezer in an air tight container and remove them a few minutes before serving/eating.

 

Chaffles

Chaffles! What they are, how to make them, and all your FAQs answered about these low carb waffles that are taking the internet by storm! #lowcarb #keto #chaffles

Ingredients

  • 1 large egg
  • 1/2 cup finely shredded mozzarella

Instructions

  1. Plug in the waffle maker to heat.
  2. Crack the egg into a small bowl and whisk with a fork. Add the mozzarella and stir to combine.
  3. Spray the waffle iron with non-stick spray.
  4. Pour half of the egg mixture into the heated waffle iron and cook for 2-3 minutes.
  5. Remove waffle carefully and cook remaining batter.
  6. Serve warm with butter and sugar-free syrup.

2 Ingredient Pancakes

Banana Egg Pancakes | hurrythefoodup.com

Ingredients

  • 1 banana
  • 2 eggs

Instructions 

  • Mash up bananas in a large bowl.
  • Whisk eggs (using a fork is just fine!) and add to banana paste.
  • Fry gently in a pan on low-medium heat with a little heated oil or butter.

With one in four Australian women on the oral contraceptive pill, few are aware of the link between the pill and mental health conditions.

With more than 100 million women worldwide and one in four Australian women taking oral contraceptive pills, new research is showing a strong link between the pill and mental health decline.

Researchers from the Albert Einstein College of Medicine in New York have conducted a study examining the brains of women taking oral contraceptives.

Research found that women taking the pill had a significantly smaller hypothalamus volume compared to those who weren’t taking this form of birth control.

The hypothalamus is a small region of the brain located near the pituitary gland responsible for producing hormones and regulating essential bodily functions such as moods.

Dr. Michael Lipton, head of the study, concluded that a smaller hypothalamic volume was also associated with greater anger and showed a strong correlation with depressive symptoms.

Depression affects twice as many women as men and it’s estimated one in four Australian women will experience depression in their lifetime.

Since the 1960’s, this tiny hormone-packed tablet has been treated as a miracle pill admired by women who now have the power to plan their periods and pregnancies.

With depression being one of the most predominant and devastating mental health issues in Australia, the prized benefits of the pill no longer outweigh the newly discovered evil it can create.

So what exactly is the pill?

The oral contraceptive pill is a tablet taken daily that contains both estrogen and progesterone hormones. It works by stopping the ovaries from producing an egg each month, preventing it from being fertilised.

The pill is used for many different reasons including; pregnancy prevention, improving acne, making periods lighter and more regular, skipping periods and improving symptoms of endometriosis and polycystic ovarian syndrome (PCOS).

While the pill has many benefits for women, research suggests that it can be linked to causing mental health issues, a detrimental side effect that doctors aren’t telling patients.

Evidence from a large Danish study on links between oral contraceptives and low mood rings alarm bells as 23% of women on the pill are more likely to be prescribed an antidepressant compared to those who aren’t.

The study also found that depression was diagnosed at a 70% higher rate amongst 15 to 19 year olds taking the pill and women between the ages of 15 and 33 are three times more likely to die by suicide if they have taken hormonal birth control.

Medical practitioners are quick to point out the less harmful physical side effects of taking oral contraceptives, yet seem to fail to mention the psychological damage it can trigger to a women’s mental health.

The praised pill has seen doctors handing it out like candy on Halloween to every women complaining of cramps, blemished skin or wanting an ‘easier’ option for birth control.

While medication should only be prescribed when medically necessary to patients, the pill is being prescribed routinely and by default from doctors.

So why are the mental health side effects of oral contraceptives being hidden from unsuspecting patients who are being prescribed them?

Dr. John Littell, a family physician, explains that the side effects of the pill are not often told to patients as they are seen as not important.

“Physicians in training during the past thirty years or so have been taught to find any reason to put women on some form of contraception without mentioning the possible risks associated with these methods.”

This is alarming news as Dr. Littell also mentions that when talking about the side effects, doctors are trained to see them as less of a concern than the overarching “problem” of pregnancy.

“The pill is often prescribed without any sense of hesitation from the prescribing physician, stating risks are viewed as less important than encouraging the woman to take it,” Dr. Littell explains.

Many women are now breaking free from the synthetic hormone cocktail being put into their body daily that is mixing with their emotions.

With research telling us what the doctors won’t, it’s no surprise why the most common reason women now change or stop taking the pill is because of mental health side effects.

Articles written by women titled “Why I’ll never take the pill again” and “My nightmare on the pill” explore firsthand the impact this pill has on women and the decline of their mental state.

Psychologist Sarah E. Hill suggests that almost half of those who go on the pill stop taking it within the first year due to intolerable side effects, with the main one reported being unpleasant changes in mood.

“Sometimes it’s intolerable anxiety, other times it’s intolerable depression, or maybe both simultaneously,”

“Even though some women’s doctors may tell them that those mood changes aren’t real or important, a growing body of research suggests otherwise,” Hill states.

Digital media brand The Debrief has launched an investigation linking mental health to the pill, surveying 1,022 readers between the ages of 18 and 30.

93% of women surveyed were on the pill or had previously taken it and of these women, 58% believe that the pill had a negative impact on their mental health.

45% of women experienced anxiety and 45% experienced depression while taking oral contraceptives.

43% of these women sought medical advice about their mental health, and over half the women believed that doctors did not take their concerns seriously.

With studies revealing the truth and doctors trying to hide it, the alarming facts point to a deadly pill polluting the brains of innocent, unsuspecting women.

While the oral contraceptive pill still remains the most popular and accessible form of birth control in Australia, it should be taken with caution and use should be monitored daily to prevent the occurrence of harmful side effects.

 

You know that what you put into your body affects how you look, but do you know how the foods you eat can benefit or hinder your overall health? With modern nutritional science, dieticians and other experts know precisely how and why different foods cause changes in the human body and what an optimal diet looks like.

However, just because science has discovered the facts about healthy eating doesn’t mean everyone is going to adopt the best possible diet necessarily. As humans, we tend to poison ourselves with things that give us short-term happiness but contribute to long-term health issues (such as smoking cigarettes or drinking too much alcohol), but healthy eating will have a long-term positive impact on your happiness.

If you want to live as long as possible and avoid chronic health conditions later in life, you should switch to a healthy diet. The following will examine some common dietary lifestyle behaviours and how they affect your health.

Leaning on takeaway meals

One trend that’s becoming more noticeable with younger generations is a lack of ability and will to cook at home. Even people who rent apartments or buy houses with lovely kitchens will never touch them other than to use the microwave or prepare something simple like scrambled eggs.

This is because spending a little extra money to avoid cooking and have a pizza delivered or go through a drive-thru is more convenient than learning to cook. This is especially true for people who may be overworked and find it too difficult to prepare food from scratch every evening when they feel exhausted.

If you want to cook healthier recipes at home and still enjoy the convenience of home delivery, then a meal-kit delivery service could be the perfect answer. This involves having fresh ingredients delivered to your front door along with easy instructions that remove a lot of the often frustrating and dull parts of cooking that might have preciously dissuaded you from giving it a go.

Consuming too much sugar

Too much of a good thing never turns out well, and our relationship with sugar over the decades has become one of the leading causes of issues like obesity in modern society. In our quest to make food taste better we have become accustomed to seasoning all our food, even savoury dishes that you wouldn’t typically classify as being sweet.

It can be hard to avoid the consumption of sugar when it seems to be everywhere that we go and prevalent in so many social activities. For example, going to the cinemas with friends often mean stopping by the snack bar and buying sweets to snack on while you enjoy the film together, and you might feel like you are missing out on the full experience if you refrain.

You should try to make a commitment to consume less sugar and let your friends and loved ones know about it, so they don’t pressure you or put you in situations where consuming sugar is encouraged. Doing this won’t just help you, but it will also inspire others to follow suit and enjoy the health benefits of reducing sugar from their diets by making the switch to low sugar alternatives or simply not consuming as many sweetened products.

Eating too much red meat

Over the last few years, the vegan movement has caused millions to swear off the consumption of animal products to promote a more sustainable and ethical relationship between humans and animals. While the choice to become vegan or not is still a personal one for many people, you should be aware of the net negative effect that overconsumption of red meat can have.

While there is still a lot of debate around red meat, with biases that inform opinions on both sides, there’s no doubt that it is possible to consume too much of it. Studies have shown that many types of red meat are high in saturated fats that can contribute towards issues like cholesterol, which is notorious for clogging arteries and stressing the heart, potentially leading to heart failure. Also, the cooking of red meat (especially on smoky grills), can produce carcinogens in the meat, which are known to contribute to the development of some cancers.

Summary

After your genetics, your diet is the primary determining factor in your health and well-being. Proper nutrition is the basis from which healthy and long-lived people operate, so if you want to enjoy the benefits then you might need to think about changing some of your eating habits.

Yvette Clarke, an internationally-renowned Wellness Consultant, Empath, Light Worker and Soul Room Specialist, shares how she is able to help break through emotional barriers and explains why the parental word is so important in developing healthy self esteem in our children.

I have been blessed with the unique gift of acute empathic perceptivity, which allows me to feel and hear the subconscious emotions of my clients as though I am them.

I help women suffering from low self-esteem cut through confusion and trauma to create clarity, understanding and best of all personal empowerment, allowing them to take back control of their emotions and their lives.

For over 20 years I have had the privilege of being invited into a sacred place – the inner self – where everything that makes a person who they are is stored; I call this place The Soul Room. In this room, I come to converse with the subconscious emotional layers of the human body. In here I shine a light on the suppressed hidden beliefs and emotional injuries causing conflict and obstruction to my clients’ wellbeing, happiness and success. My job is to give voice to the subconscious self so that it can be heard and not shoved under the proverbial carpet.

I have sat with thousands of emotionally-scarred, disempowered women, who don’t understand why they bring into their lives the same bad experience – or relationship – over, and over, again. These experiences come wrapped in a different package each time and initially appear to be different than before, but once she is caught up in the euphoria of ‘duplicitous nice’ being shown to her, the relationship partner appears to have metamorphosised into someone who becomes unkind, cruel and detrimental to her already delicate self-esteem.

She loses her voice and becomes a doormat to others. This causes her self-esteem to become even more diminished than before, she becomes fearful of making another wrong choice, her anxiety levels reach catastrophic heights and she wonders what it is about her that has this continue to happen… What is wrong with HER?

Her friends don’t understand either. They wonder why such a lovely, caring and kind woman would continue to attract abuse and mistreatment.

I have been asked by numerous women over the years why they can’t break this cycle and here is the reason from a soul room perspective.

It all comes down to the power of the PARENTAL WORD. The words from a parent can make or break a child’s belief in themselves. These parental words will stay with this person for the whole of their life replaying in the background of their subconscious mind and within the emotions of the inner child self. They will replay like bad Christmas music that has become stuck in your head after you’ve done your Chrissy shopping at a major department store.

It’s like that song that just keeps replaying over, and over, again in the background of your mind and no matter what you do, it’s stuck in there.

The parental word has the same effect on your child self as that background music does, the only difference is the Christmas music won’t harm your self-esteem, the negative parental word will.

Without realising it, the parent has the power to subconsciously brainwash their child into feeling inadequate, incapable and downright unlovable.

Without realising it, the parent has the power to subconsciously brainwash their child into feeling inadequate, incapable and downright unlovable.

I have had the most beautiful, healthy women sit in front of me telling me how fat and ugly they are, they can’t even see their actual body shape because all they hear in the back of the mind replaying over and over again is the parent’s criticism of their physique and weight. The continuous jabs at a tiny bit of tummy fat has now created a woman who binge eats and then throws up to keep slim. All she is a distorted image of herself, fed by the niggling of parental criticism. As an adult, it doesn’t matter how much she is told how beautiful she is, the internal child state is stuck, glitched on the relentless parental music telling her she is fat.

As children we are emotional sponges, we absorb into ourselves the emotions and wording repeating itself in the home environment. We are like steaks marinading in criticism sauce.

When a child’s point of view is repeatedly dismissed, or their emotions are conveyed to them as drama, this teaches the child that their feelings have no value and that their emotions are ridiculous. As an adult they are likely to attract a partner who will treat them the same way the parent did.

As children we are emotional sponges, we absorb into ourselves the emotions and wording repeating itself in the home environment. We are like steaks marinading in criticism sauce.

When a child is treated with irritation when they speak, as adults they often attract relationships that treat them with the same tactic of abuse.

When a child is told continuously what is wrong with them and what they didn’t get right, they become excessively self-critical or they become very critical of others.

The parental word is so very, very, important to the innocent child. This child will remain inside your children for their whole lifetime. This child needs to be encouraged to believe in themselves, they need to be reminded how much they are loved – and loved for simply being them – not love earned from behaving in a manner that pleases the parent.

The innocent child needs to hear that they matter to you and that you are willing to listen to their feelings when needed, without prying into everything that is private and personal to them.

The greatest chance our children have of growing into emotionally healthy adults with a healthy self-esteem is from them feeling that no matter how big they mess up, your love for them will not be diminished.

How many hours per day does your daughter spend on Facebook? Instagram? Snapchat?

A new study by BioMed Central has revealed that the use of social media impacts the well-being of girls much more than boys, with the well-being of those aged ten and over deteriorating in particular.

The study uses data gathered from youth questionnaires carried out over ten to fifteen years in the UK. Social media interaction is determined by two main questions: “Do you belong to a social website such as Bebo, Facebook or MySpace?” and “How many hours do you spend chatting or interacting with friends through a social website like that on a normal school day?” Well-being, on the other hand, is measured in relation to happiness concerning six domains of life: friends, family, appearance, school, school work and life as a whole.

We’ve summarised the confronting results for you below:

  • Black African/Caribbean adolescents have better well-being at age 10 compared to White British adolescents
  • Both Asian males and females show a greater increase in happiness with age when compared to their White British counterparts
  • Overall, social media interaction increases with age and decreases happiness with age for both males and females
  • For females in particular, well-being deteriorates with greater use of social media at age 10 and this trend is sustained throughout their teenage years

 

The study discusses possible reasons to explain the findings above:

Asian and Black African/Caribbean adolescents chat less on social media compared to their White British counterparts.

Adolescents from households with lower education or income levels tend to interact more on social media.

Males prefer to game instead of interacting on social media.

These results are striking, especially in their similarity to the social media environment in Australia.

Reasons for this link between social media and wellbeing is also examined: the paper claims that use of social media naturally produces ‘risk factors’ such as social isolation, low self-esteem, increased obesity and decreased physical exercise.

Perhaps the greatest consequence can be summarised using the slang term FOMO: fear of missing out.

The paper states, “While social media allows for interaction between people, it is still a sedentary activity that can be done in a solitary environment. Conversely, social media are often used in group settings. Whether done in isolation or with friends, there may be risks to using social media, which could lead to poorer physical and mental health in adulthood.”

So next time you see your daughter mindlessly scrolling through her phone, take a second look at her and wonder, “Are you feeling okay? Are you happy? Do I need to take that phone away from you?”