Method 1. Preheat oven to 180 degrees Celcius. 2. Place the coconut oil into a baking dish. Place into the oven to melt the coconut oil. 3. Once the coconut oil is melted, remove from the oven. Sprinkle the cinnamon and nutmeg over the oil and stir until well combined. 4. Add the pumpkin to the dish and evenly coat the pumpkin using your hands. 5. Place the baking dish into the oven and roast for 30 minutes or until the pumpkin is tender but not mushy. Stir a couple of times during the roasting process. 6. Add the pumpkin seeds and stir until the seeds are dispersed evenly throughout the pumpkin. 7. Serve immediately with a drizzle of maple syrup and coconut yoghurt or cream on the side.
Would you like your child to eat more vegetables? This Saturday afternoon we are making one of our favourite vegetarian dishes - Vegetarian Lasagne. This yummy dish is full of vegetables and free from gluten, grains, dairy and eggs. This class kicks off at 2pm, costs $20 and is suitable for kids ages 4 and upwards. Contact us on 022 425 7187 or email@example.com to book in your child today.
In my role as a coach, instructor, trainer and friend I constantly encounter people wanting to loose weight. "Just a few kgs", "I want a flatter stomach", "I would like to say bye bye elephant ears", the list goes on and on. My first reaction is to think why? What is the true reason you want to loose weight?
We live in a media bombarded world, constantly being thrown pictures of celebrities looking fabulous and magazine articles talking about how they manage to keep so beautiful and slim. Why are we so focused on them and why are we so focused about wanting to look like them? Is it because we hear our friends, colleagues, families and others talking about how wonderful they are? Is it because we wish we could have them talk about us in that way? For the most part that is what I see the most. People seeking external validation, compliments but most of all love. You may feel that your husband is more focused on his work than you or maybe you were bullied as a child. Do you really need someone else's compliments and validation to be happy? The big thing I have learnt is that happiness and love comes from within. The best thing we can do for ourselves is to love ourselves unconditionally. No matter what we do, what we look like and what we feel. We are all beautiful wonderful creations that deserve love.
Another push in our media driven world is the constant talk about what is right and wrong. Eat this, do that, sleep for this long, don't do this, you must do this otherwise you run the risk of heart attack. There is a lot of conflicting information out there. Some days I admit, it does my head in and leaves me feeling rather overwhelmed. All of the above drives us to be scared and riddled with fear. We can be scared to eat, scared to exercise, work, sleep and scared that if we don't conform to set parameters we are out of here to our grave. But who is to tell us what is right and wrong for us? Do we really know what right and wrong is? All of the information we are fed just comes from sample sizes, usually from looking at others who are not us. They are not you, they are different to you. What is right for them is most likely different to what is right for you. If you feel pretty good, have lots of energy but aren't quite a size 8, then does it really matter? Maybe that is where you are supposed to be.
So if you are on a quest to loose a few kilograms, my request is for you to stop, take a deep breath and think for a moment. Why are you doing it?
Does this post resonate with you? Contact us today to find out how we can help you find happiness.
The school holidays are nearly over and it is back to the routine of packing lunches. These muffins a great autumn addition to both kids and adult lunchboxes. But don't feel limited to just lunch, they are a perfect on the go breakfast or snack option. They freeze well and are delicious warm or cold.
Ingredients: 1 cup steamed and mashed pumpkin
1/2 cup grated zucchini
2 tablespoons rice malt syrup
1/4 cup macadamia or melted coconut oil
2 1/2 cups almond meal or almond flour
1 teaspoon baking powder
1 teaspoon nutmeg
2 teaspoons dried sage
Pinch Himalayan salt
Method: 1. Preheat your oven to 180 degrees Celcius.
2. Place 12 patty papers into a muffin tray or lightly grease a 12 hole muffin tray.
3. Break the eggs into a mixing bowl and beat or whisk until frothy.
4. Add the pumpkin, zucchini, oil, syrup and whisk again the mixture is smooth.
5. Add the remaining ingredients and mix until smooth and there are no lumps.
6. Pour or spoon the mixture into each patty paper or tray so that each is half full. Lightly tap the tray on the bench to smooth out the top.
7. Bake in the oven for 30 minutes or until a skewer comes out clean or the muffin feels cooked when the top is lightly touched.
A common theme I hear from clients is that they don't have time to eat better, exercise, sleep, relax or do the other stuff they know they need to do. Why? Most of the time it is because they are focused on helping others.
We are a caring species, it is in our programming to be so. But in this day in age many of us are trying to do more for more people. Have we gone past our limits? Are we doing too much or sacrificing our own health?
I am not saying don't help people, what I am saying is that we can actually do more if we focus more on ourselves. The reason? If we have focus on our needs we can achieve high levels of energy and vitality. We can think clearer, complete tasks quicker, come up with better ideas etc. Focusing on our needs means eating well, exercising, sleeping, chilling out, looking after our wellbeing. After just half an hour a day of "you time" you may be able to do 5 more tasks or come up with a really cool idea for a community group you are involved in. It could mean spending time making a healthy breakfast and lunch, going outside for a walk or a run, going to bed earlier or trying out meditation.
My challenge to you is to take some time this week to think about the above. Is there anything you have personally let slip that you need to take back hold of. Are you sacrificing your own personal health for others? Is it having an impact on your output, your friends and family, your colleagues, your community? What can you do this week that will allow you to be at your optimum. Schedule it in, do it, without guilt and be really proud of yourself for doing so.
If you need help with the above, the Methven Healthy Lifestyle Group or our coaching sessions are a great way to get support. Contact us for further information.
Ok I admit I have had a frustrating few days with the internet.Living rurally, I am rather reliant on the internet to support my business.We use a satellite service where I live.Normally it is pretty good but from time to time it goes down or provides an intermittent service.The last couple of days have been the later which has made working a little challenging.
For example, today I wanted to add some new recipes to one of my websites. I had at least 5 attempts to get the recipe to save, it took about half an hour for my image to upload and a further half an hour to send the link through to my phone so I could update Facebook and Instagram.I still haven’t been able to update those because now I am having phone problems.
Upon reflection, perhaps I could have viewed this situation a little differently.There are times when we are forced into not doing things.I believe this is usually for a reason.Maybe you are meant to do something else or have a break for a while.Yes it is true, I was supposed to be having a break today.I have had a busy few weeks getting a few things off the ground and I am also attempting to lower the medication that manages my auto immune disease.I know I need to be taking a bit of time out but I am also really passionate about my work.In hindsight, I could have viewed the internet problems in a different light.I could have embraced the unavailability and used it as an opportunity to do something else or to have some time out.
This sort of thing often happens with other stuff, such as my exercise routine or with the availability of produce in shops or markets. I am way better at dealing with this kind of disappointment. Instead of either cursing the fact that it is raining or I can’t get what I wanted, I try to say to myself “oh well wasn’t meant to be, I will do a circuit inside instead” or “I am not meant to have lemons today”.It is another example of glass half full or glass half empty and a reminder that sometimes determination is a hindrance to our wellbeing.
Is there anything that hasn’t gone your way lately?Is there something that isn’t working or hasn’t happened that is frustrating you?Is there another opportunity sitting there waiting for you to embrace instead?How can you view that situation differently?
On that note, I am off for a walk and then to watch a movie on the couch that I have wanted to see for the last four months (the latter is a rarity!).
The summer holidays have drawn to a close and it is the start of the new school year here in New Zealand. It is time to get back into the daily routine including school uniforms, homework and of course the lunchbox.
Food is definitely fuel when it comes to our children and their ability to learn. We can’t emphasise enough the importance of ensuring kids eat nutritious real food. Let’s face it, how do you feel when difference you eat well vs when you don’t.
Food manufacturers do a great job at pulling kids in with amazing looking packaging and products that taste good. But are they the best options for our children? Are they helping or hindering their bodies? Unfortunately allergy friendly packaged food can often be some of the worst in terms of additives and added sugar. They appear to be free of this and that, but often they are not free from artificial flavours, enhancers and unnecessary ingredients. Our advice here is to make your own where possible. Not only will you dramatically reduce the amount of artificial ingredients and preservatives your child consumes, you will produce something that often tastes better, is cheaper and fun to make. How about getting your child involved in the cooking? We have found more children are often more likely to eat what they have made themselves. We can help out here with our range of cooking classes designed to help kids learn how to make nutritious and tasty food.
Kids lunchboxes don’t have to be complicated, take huge amounts of time or be expensive to pull together. With a little thinking outside the square it is possible to have a lunchbox that is nutritionally sound, tasty and exciting.
I love this time of the year. It is a time when I'm usually on holiday and generally do a lot of reading. This year I decided to re-read some of my favourite books.
I first read The Power of Your Subconscious Mind by Joseph Murphy when I was on holiday in 2013. The introduction begins by saying "Life should be an adventure. Life should be fulfilling. Life should be much more than existing." By the end of the page I was hooked and knew it was going to become a favourite of mine.
Murphy's main message is that we can live an amazing, happy life, achieve anything we like all by using the power of our subconscious mind. We all have a powerful subconscious mind, it is just that not all of us know how to use it to our advantage. I love the way that Murphy explains the subconscious and conscious mind. The subconscious mind is like the flower bed, rich in soil and has the power to help seeds grow, whether they be flowers or thistles, vegetables or weeds. We are like the gardeners, he explains, constantly planting the seeds of thought in the subconscious mind whether we are aware of it or not. If we plant thistles, can't we then pick flowers and other beautiful produce. Further, the subconscious does not know the difference between positive and negative. It doesn't know to forget about the negative stuff, it just assumes that what you have told it is true. This is why it is so important that we take ownership of our thoughts.
We can consciously control our thoughts, to help our subconscious garden grow exactly what want so that we can do what we want, achieve what we want, be what want.
These concepts can be particularly powerful when it comes to achieving our goals for 2015. It isn't just a matter of saying you want to do something. You need to believe and think that you can do it. The more you say to you feed your subconscious brain positive thoughts about your goals, the more likely you are going to achieve them.
I myself have used these concepts with some good results. For example, one of my current goals is about getting back running again after recovering from surgery. Whilst I love to exercise, there are some days when it is a bit of a struggle. Most of the time that can be bought back to my thoughts - "I'm feeling a bit tired", "I'm not sure I can do this", "it's too hot" etc. Running along with those kind of thoughts is tough, you feel sluggish, slow and it is hardly fun. I have discovered the best way of combating this stop sign is to use positive thoughts. I start each run by saying to myself "This run is going to be awesome, I feel great, fast and flexible". Then during the run if I get fatigue or any negative thoughts slip in I use thoughts such as "I'm fast, flexible and am having a great run" or "I feel awesome". I can literally turn a sluggish slow run around just by using those thoughts. All of a sudden I don't feel any of the drains anymore and I CAN do it!
So I urge you to take some time out and reflect on your 2015 goals:
What have your thoughts been about your goals? Have you set them but then been doubting your abilities? Have you been saying "it will be tough", "I am not sure I can do it" or "I never achieve my goals".
Now think about how you can you change your thoughts to be more positive. Write down some positive thoughts or affirmations about each of your goals, being really specific where possible. For example: Say your goal is to run 5km in 20 minutes, then your affirmations could be "I run 5km in 20 minutes", "I'm a fast runner", "I'm a great runner" etc.
Next start using these positive thoughts or affirmations on a daily basis, begin by saying them to yourself first thing in the morning, before you do anything. Continue saying them several times throughout the day. Setup a reminder on your phone or email if that helps you to remember to do it. I have even posted mine in the toilet as a good reminder! Then finally, say them at night before you go to sleep.
Go forth and achieve those goals!
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This blog post is part one of a series focused on helping you achieve your goals. Catherine is available for one-on-one or group coaching sessions. Mention you saw this post and receive a 50% discount on your first session. Please contact Catherine for further information. We are going to be running a series of workshops this year that is focused on helping you achieve your goals. Check out our Seminars page or contact Catherine for further information.