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Warm Roasted Vegetable Salad

I love a good salad and I particularly love a salad ( or any dish for that matter) that uses up leftovers. This simple and quick dish is so yummy and is a great way to use up any leftover roast vegetables you have in the fridge.

I often get ask, “I don’t know what to do with my leftovers, so I just end up throwing it out- what can I do?”

Well, you can make this dish! Serve it along side any protein ( we had grilled lamb chops, along with broccolini and zucchini.)

Did I mention it will take you only 5 -7 minutes to make? 

In this dish, I used some leftover roasted sweet potato, potatoes and carrots from the night before. But you could use any or many of whatever roasted vegetables you have. Just add a couple more ingredients and that is it!

Warm Roast Vegetable Salad
Print Recipe
This dish will take you only 5 -7 minutes to make? I used some leftover roasted sweet potato, potatoes and carrots from the night before. But you could use any or many of whatever roasted vegetables you have. Just add a couple more ingredients and that is it!
Servings Prep Time
4 People 2 minutes
Cook Time
5 minutes
Servings Prep Time
4 People 2 minutes
Cook Time
5 minutes
Warm Roast Vegetable Salad
Print Recipe
This dish will take you only 5 -7 minutes to make? I used some leftover roasted sweet potato, potatoes and carrots from the night before. But you could use any or many of whatever roasted vegetables you have. Just add a couple more ingredients and that is it!
Servings Prep Time
4 People 2 minutes
Cook Time
5 minutes
Servings Prep Time
4 People 2 minutes
Cook Time
5 minutes
Ingredients
  • 2 cup diced mixed cooked roasted vegetables In this idsh, I use carrots, sweet potato and potato
  • 3/4 cup either, spinach or kale, finely chopped
  • 1/2 tsp morrocan spice blend I use Ras-El-Hanout
  • 1/2 Lemon, squeezed
  • Salt and pepper, to season
Servings: People
Instructions
  1. Dice up your precooked roasted vegetables. Finely slice your kale.
  2. In a hot saucepan, add a little olive oil or ghee. Fry your roasted vegetables, till golden brown. Then add in your kale, spice blend and saute.
  3. Squeeze half a lemon over the vegetables, then serve in a bowl.
  4. This dish can be served along side any grilled meat, fish or haloumi cheese. I served it along side some grilled lamb chops, brocolini and zucchini. Enjoy!
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Lemon & Mint ‘Detox’ Water

It’s Summer in Australia and the mercury is certainly on the rise. We know that no matter what time of year, or weather, hydration is so important for our overall health, but when the temperature rises, it is paramount that we keep even more hydrated.

Now, I am often hesitant to use the word ‘DETOX” as it can often denote thoughts of extreme diets and activities, which I am not one to endorse or advocate, but our amazing bodies, in particular our livers undergo a massive workout each day. Our modern lifestyle, has place an even larger burden on this amazing organ that has over 500 functions it needs to carry out, in order to keep our bodies working optimally. Detoxification is one of the main functions of this amazing organ.

If there is one organ in your body I always say to love, it’s to love your liver! 

This refreshing lemon and mint (plus cucumber!) is a great way to not only hydrate on these hot days, but also help with detoxification, along with flavouring your water than can sometimes taste a little boring , without resorting to sugar filled soft drinks or fruit juices!

So why lemon, cucumber and mint?

Lemon– filled with vitamin C. Anti-oxidants to fight free radicals and keeps your skin looking fresh, along with helping with cell renewal.

Cucumbers- Full of anti-oxidants, alkalising and extra hydration.

Mint– yep, they too are filled with anti-oxidants and some flavonoids too. Anti-inflammatory and helps soothe skin.

Sometimes what we experience as cravings or hunger are actually the body’s misunderstood signals of dehydration. Simply increasing your water intake will reduce your desire for other beverages and unhealthy snacks between meals.

You can vary your flavours by using different fruits and herbs. For example;

  • Orange, Lemon and Lime Pomegranate, ginger & lime flavoured water
  • Basil and strawberries
  • Mixed berries and mint
  • Pineapple and  Mint
  • Watermelon  and Basil
  • Grape Orange
  • Apple, mango and mint
  • Pomegranate, ginger and lime

…….the options are endless.

You could also use mineral water for a little ‘fizz’ for variety or when entertaining. 

 

Lemon & Mint 'Detox' Water
Print Recipe
This refreshing lemon and mint (plus cucumber!) is a great way to not only hydrate on these hot days, but also help with detoxification, along with flavouring your water than can sometimes taste a little boring , without resorting to sugar filled soft drinks or fruit juices!
Prep Time
2-3 minutes
Passive Time
15 minutes
Prep Time
2-3 minutes
Passive Time
15 minutes
Lemon & Mint 'Detox' Water
Print Recipe
This refreshing lemon and mint (plus cucumber!) is a great way to not only hydrate on these hot days, but also help with detoxification, along with flavouring your water than can sometimes taste a little boring , without resorting to sugar filled soft drinks or fruit juices!
Prep Time
2-3 minutes
Passive Time
15 minutes
Prep Time
2-3 minutes
Passive Time
15 minutes
Ingredients
  • 1-2 litres filtered water
  • 1/2 thinnly sliced, lemon
  • 1/2 thinnly sliced, cucumber
  • 1/4-1/2 cup fresh mint
Servings:
Instructions
  1. Place your sliced lemon and cucumber, along with the mint in a jug/pitcher. Fill with your filtered water and add some ice cubes if you wish. Leave to infuse for 15 minutes or more, then drink.
  2. Vary your fruit and herbs or use mineral water for some fizz!
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Mango Bliss Balls

Schools back and that means lunch boxes. At my daughters school( like many schools) it is nut free, so when your short on time and wanting to whip up some quick, healthy and nut free snacks, then go no further.

Mangoes are a favourite in my family and we always have a bag of frozen mangoes in the freezer to add to smoothies.

So when I came across this recipe from kid ingredient I jumped at the chance to whip them up.

They are NUT, SOY, DAIRY AND CAN BE GLUTEN FREE ( recipe uses oats, so if can tolerate use if not, use quinoa flakes), are low sugar and the best part of all, they only take 10minutes to make.

WINNING!!

 

Mango Bliss Balls
Print Recipe
They are NUT, SOY, DAIRY AND CAN BE GLUTEN FREE ( recipe uses oats, so if can tolerate use if not, use quinoa flakes) are low sugar and the best part of all, they only take 10 minutes to make.
Servings Prep Time
12-14 balls 10 minutes
Passive Time
1 hour chilling
Servings Prep Time
12-14 balls 10 minutes
Passive Time
1 hour chilling
Mango Bliss Balls
Print Recipe
They are NUT, SOY, DAIRY AND CAN BE GLUTEN FREE ( recipe uses oats, so if can tolerate use if not, use quinoa flakes) are low sugar and the best part of all, they only take 10 minutes to make.
Servings Prep Time
12-14 balls 10 minutes
Passive Time
1 hour chilling
Servings Prep Time
12-14 balls 10 minutes
Passive Time
1 hour chilling
Ingredients
  • 1 1/4 cups mangoes, fresh or frozen
  • 1 cup whole oats or quinoa flakes ( if gluten free)
  • 1 cup Shredded Coconut
  • 1 tbs Chai Seeds
  • 1 tbs flaxseeds
  • 4 tbs water
  • Dessicated coconut for rolling
Servings: balls
Instructions
  1. In a bowl, combine your chai seeds and flax seeds. Add the 4 tablespoons of water and soak for 3-5 minutes.
  2. Add all ingredients, including your soak seeds to a blender and blitz until well combined.
  3. using a spoon ( I use a soup spoon) scoop out a spoonful and roll mixture into little balls, then roll in desiccated coconut. Place on a tray or container and once all balls have been rolled place in fridge or freezer to set for approximately 1 hour....that's if you can wait that long!! I store my in a sealed container in the freezer so I can grab and go when needed.
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How to stay healthy during the festive season!

Image result for image of a healthy christmasThe festive season is amping up. The parties are being had, the shopping is getting done…or at least started, I hope? And the festive feast with all its trimmings is being planned.

With all this going on, it usually means we have a tendency to overload on sugary treats, processed finger food and dare I say a few glasses of the stuff that makes you a little warm and fuzzy inside. 

Now, I’m not saying don’t relax and enjoy yourself, do, its the festive season after all but too much of the above foods and drinks can be harmful to our health. It can lead to sugar crashes, fatigue, brain fog and a little extra weight gain….now we all don’t fancy that, when  after all, its a time of year to be upbeat and joyful.

The good news is, there are definitely ways to keep the holiday season healthy while still taking part in the festivities and having fun.

Firstly, here are some tips I shared with you last year on how to moderate and enjoy a little Image result for christmas drinkingtipple and if you do over indulge, just how to recover and reboot a little quicker and healthily. http://www.thegroundedchic.com.au/2016/12/the-festive-tipple/

 

Another thing to do is to get into the kitchen and create some healthier meals and treats to share with friends and family. They don’t have to take hours of baking and preparing. Ty my Chocolate Peppermint Bliss Balls– they take minutes to whizz up, require few ingredients and can be stored in the freezer for weeks…..if they last that long! http://www.thegroundedchic.com.au/recipe/chocolate-peppermint-bliss-balls/   

Or try my simple and mouth watering delish, Choc Berry Fudge; http://www.thegroundedchic.com.au/recipe/chocolate-berry-fudge/

 

Or these very moreish and yummy Spicy Nut and Seed Mix;  This very quick and simple nut mix is great on any festive dinner table, party or as I have done this year, place into nice jars, wrap a little ribbon around them and gave them as gifts.  Grab the recipe here; 

 

 

 

So the festive madness doesn’t need to be all about over indulging. Just a few tweaks, along with some quick and simple strategies you will keep you on your healthy path, without too much effort.

What ever you do over this holiday season, remember most of all to stay happy, healthy and grounded.

XX

Spicy Hot Nuts and Seed Mix

Who doesn’t love a good trail mix? With the festive and holiday season upon us, these tasty, spicy nut and seed mix are great for any Christmas table, perfect for entertaining, holiday BBQ’s or even place into some nice jars with a little ribbon around them and gifted to friends and family.

 

The best part is it takes no more than 5 minutes to whip up. Serve them warm or cold ( but warm is best) . You can pre-make them and heat them up in the wok or oven before serving for a few minutes. I’ve added currants and cranberries to this tasty mix, to make it more festive, but you can add whatever nuts, dried fruit or seeds you have or like.

Enjoy! 

Spicy Hot Nuts and Seed Mix
Print Recipe
These tasty, spicy nut and seed mix are great for any Christmas table, perfect for entertaining, holiday BBQ's or even place into some nice jars with a little ribbon around them and gifted to friends and family.
Servings Prep Time
15+ People 5 minutes
Cook Time
3 minutes
Servings Prep Time
15+ People 5 minutes
Cook Time
3 minutes
Spicy Hot Nuts and Seed Mix
Print Recipe
These tasty, spicy nut and seed mix are great for any Christmas table, perfect for entertaining, holiday BBQ's or even place into some nice jars with a little ribbon around them and gifted to friends and family.
Servings Prep Time
15+ People 5 minutes
Cook Time
3 minutes
Servings Prep Time
15+ People 5 minutes
Cook Time
3 minutes
Ingredients
  • 1/2 cup Cashews
  • 1/2 cup Almonds
  • 1/2 cup Pistachio shelled preferably, but can use in shells if you like.
  • 1/2 cup Walnuts
  • 1/2 cup Currants
  • 1/2 cup Dried Cranberries
  • 1 tbs Lemon Rind, grated
  • 1/2-1 tbs dried or fresh chilli add in whatever you think you can handle. The more chillies the more spicy!
  • 3/4 cup of mixed fresh parsley, mint and corriander if you don't have fresh you can use dried. but only half a cup in total if using dried.
  • 2 tsp Mixed Spice
  • 2 tsp corriander powder and tumeric, each
  • 2 tsp of grated fresh ginger ( or dried)
  • 2 tsp Sea Salt
Servings: People
Instructions
  1. In a hot wok, add approx. 1 tablespoon of olive oil. Add all your ingredients into the hot wok and stir fry for approximately 2-3 minutes. Serve immediately or place in a air tight jar or container (once cooled), store in your fridge or freezer and reheat just before serving.
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Zuchini and Corn Fritters

On a Wednesday night, my daughter goes to netball training. As a busy mum, I share the responsibility of getting her and her friends to and from training with another other busy mum. Its what all busy mum’s should do…share the load!

On one particular night after training, I bought back my daughters friends to have dinner. These zucchini and corn fritters where what I served as one of the girls is vegetarian. And what a hit they where.

I promised the girls I would give their mum the recipe, so here it is! ( OK, I might be about 9 months slow in getting it to you, Amy and Kate….oops, sorry. Better late than never!!)

I often cook up fritters on a night when I need to use up bits and pieces of vegetables. Going meatless at least one night a week is not only good for the body but the environment as well.

These fritters require little effort and as I often do and suggest, make a large batch and have them in the lunchbox or for breakfast the next day. You can vary, add in or mix up whatever vegetables etc. you like. The batter recipe is simple, use this as your base, then just add in your favourite veggies, some herbs and you’ve got yourself a simple and tasty fritter!

You could even cook these fritters smaller in size, like little blini’s and serve with a little smoked salmon or trout and sour cream/mascarpone for a tasty appetiser when entertaining.

Enjoy!

Zuchini and Corn Fritters
Print Recipe
These fritters require little effort and as I often do and suggest, make a large batch and have them in the lunchbox or for breakfast the next day. You can vary, add in or mix up whatever vegetables etc. you like. The batter recipe is simple, use this as your base, then just add in your favourite veggies, some herbs and you've got yourself a simple and tasty fritter!
Servings Prep Time
18-20 fritters 10-15 minutes
Cook Time
20 minutes
Servings Prep Time
18-20 fritters 10-15 minutes
Cook Time
20 minutes
Zuchini and Corn Fritters
Print Recipe
These fritters require little effort and as I often do and suggest, make a large batch and have them in the lunchbox or for breakfast the next day. You can vary, add in or mix up whatever vegetables etc. you like. The batter recipe is simple, use this as your base, then just add in your favourite veggies, some herbs and you've got yourself a simple and tasty fritter!
Servings Prep Time
18-20 fritters 10-15 minutes
Cook Time
20 minutes
Servings Prep Time
18-20 fritters 10-15 minutes
Cook Time
20 minutes
Ingredients
  • 2 Corn, chopped from the cob *You could use approx 1 cup of frozen corn if not using fresh corn
  • 1 Large Zuchinni, grated * squeeze excess water from zuchini
  • 1/2 cup Chopped fresh parsley
  • 12 stems Chives, chopped
  • 1/2 cup Goats feta, crumbled
  • BATTER MIXTURE:
  • 1 1/2 cups Brown Rice Flour You could use any flour, but this recipe is gluten free.
  • 1 tsp Baking Powder
  • 1 tsp garlic powder and tumeric
  • Salt and pepper, to season
  • 2 eggs, whisked
  • 1 cup Milk of your choice.
Servings: fritters
Instructions
  1. Make your Batter by mixing all your dry ingredients in a large bowl. Whisk your eggs and milk together in a jug, then slowly add to your flour mixture and whisk till a batter in formed. It will be quite runny, but not too runny.
  2. Prepare all your corn, zucchini, herbs and feta. Add to the batter mixture and combine well.
  3. Heat a pan on a moderate heat, with a little oil. Using a tablespoon, scoop a heaped spoonful of mixture and add to the pan. You can cook several fitters at once. * I like to put my oven on a low temperature and placed the cooked fritters on a tray in the oven to keep warm whilst I cook other batches.
  4. We like to serve our fritters along side a bowl of homemade tatziki and a garden salad. Other serving suggestions could be with some guacamole, poached eggs and for non vegetarians, smoked salmon. Enjoy!
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When best laid plan, go astray!

Do you ever get up some days, with grand plans of what you would like to achieve but then the day goes a little haywire?

Today, I woke up nice and early with the best intention. It all started when I flung out of bed a little too quick and strained a muscle in my neck (nothing major, just a twinge!). I recovered a little, rubbed some muscle oils in to relieve neck then got my exercise gear on, thinking ok, I won’t do any yoga today or HIIT, (due to being a little Ouchy) but I will go for a nice long walk. “Yes that’s what I’ll do”, I say.

I got delayed, my daughter woke up extra early, then the morning routine went off kilter when my husband left something important at home after he had left for work, my daughter decided to be a little difficult and defiant ( hello, end of year tiredness and hot nights with little sleep!), so morning routine goes out the window.
No problem I say, “I still have time to go for a little walk either before or in-between clients”…..
A few phone calls and messages come in and need attending too, I decide to hang some washing out, my client comes….that’s ok, I have time between her and my next client. Another phone call and distraction and so on it goes.
I get to the middle of afternoon and come to the complete acceptance that I will not be going for my long walk today and finally get changed out of my exercise gear.

Does this ever happen to you? Your best laid plans go astray.

How do you react? Do you get all up tight and frustrated or do you just surrender and be more flexible?

I know in the past, I would have got all head up about this. I would have thought, I’ve made a decision to go exercise today, so I have to make this work, then I would get all stressed, then place more pressure on myself, then go to a negative mindset of rigidity and frustration. But what I have learnt over the year is no matter how much we intend, strategize or even try to be a little flexible with our plans, sometimes it just doesn’t work out this way and that’s ok.

Rigidity and control is never good for anyone’s health.

So if today or whenever in the near future, especially during the fast approaching silly season, you find yourself all frustrated when your best laid plans for the day are not going according to your intentions, just surrender to it, let it go as sometimes the universe and others have different intentions for you that day.

Maybe today my body just didn’t need to move like I thought I wanted it to, (I think my neck twinge was a BIG warning sign there, don’t you think?) maybe I just needed to slow down a bit, so I did. I listened and I’m ok with it.
There is always tomorrow!

 

Banana and Cinnamon Loaf

Rain, hail or sunshine, Banana bread/loaf is one of those ‘treats’ that always goes down so perfectly with a nice cup of tea. This Banana and cinnamon loaf is no exception. 

In fact, my Daughter is not a huge banana fan but loves cinnamon, so this get her tick of approval! Straight into the lunchbox it goes!!

Oh, if you could only smell this loaf when it came out of the oven…divine.

The best part about this banana loaf, is you can place all your ingredients in the food processor or blender, whiz it all up, pour into your loaf pan and pop in the oven…So simple, quick to prepare, and like all my recipes, full of nutrition.

Funnily, my oven is playing up ( a long story I won’t bore you with…) but fortunately, I have a little toaster oven and thought, why not? I popped it in there and to my pleasant surprise, it came out a treat. Yay for me.

This loaf/bread is Gluten, nut, dairy, grain and refined sugar free, in fact it has very little sugar in any form, but is sweetened enough with the banana and a little rice malt syrup.

Enjoy!

Banana and Cinnamon Loaf
Print Recipe
This loaf/bread is gluten, nut, dairy, grain and refined sugar free, in fact it has very little sugar in any form, but is sweet enough. For the lunchbox, snack or even a large slice for breakfast on the go! The best part about this banana loaf, is you can place all your ingredients in the food processor or blender, whiz it all up, pour into your loaf pan and pop in the oven...So simple, quick to prepare, and like all my recipes, full of nutrition.
Servings Prep Time
10 People 10 minutes
Cook Time
50 minutes
Servings Prep Time
10 People 10 minutes
Cook Time
50 minutes
Banana and Cinnamon Loaf
Print Recipe
This loaf/bread is gluten, nut, dairy, grain and refined sugar free, in fact it has very little sugar in any form, but is sweet enough. For the lunchbox, snack or even a large slice for breakfast on the go! The best part about this banana loaf, is you can place all your ingredients in the food processor or blender, whiz it all up, pour into your loaf pan and pop in the oven...So simple, quick to prepare, and like all my recipes, full of nutrition.
Servings Prep Time
10 People 10 minutes
Cook Time
50 minutes
Servings Prep Time
10 People 10 minutes
Cook Time
50 minutes
Ingredients
  • 3 Large over ripe banana's
  • 4 medium sized eggs
  • 3 Tbs Coconut Oil, melted
  • 1 tsp Vanilla Bean Paste
  • 1 Tbs Apple Cider Vinegar
  • 1 Tbs rice malt syrup
  • 1/2 cup Coconut Flour
  • 1- 1 1/2 Tbs Ground Cinnamon powder * we like cinnamon, so use 1 1/2tbs, but reduce to 1 tbs if too much.
  • 1 1/2 tsp Bicarb soda
  • 1/4 tsp Salt
Servings: People
Instructions
  1. Preheat your oven to 180C and line a loaf tin ( 12x23cm).
  2. *Use 2 1/2 of your banana's for the mixture and keep 1/2 for placing on top of loaf. In a food processor/blender, add all your wet ingredients, then your dry ingredients. Blend/whizz till well combined. Approx 45sec-1 minute. Don't worry if you don't have this equipment. You can mix in a bowl, just add your wet ingredients first in one bowl. Then dry ingredients in separate bowl. Whisk, then add together and mix till well combined.
  3. Pour your mixture into the prepared lined pan, slice the remaining banana and place gently on top of mixture, then place into your oven. Cook for 45-50 minutes. I like to check after 45 minutes, by sticking a skewer in the centre of laof. If it comes our clean, it is ready. If a little batter in on the skewer, then place back in for another 5 minutes.
  4. Remove from oven and place on a cooling tray, to cool slightly. Serve along side a nice cup of hot tea or even take a slice for breakfast on the go!
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When ‘Pushing Through’ is not the answer!

Image result for free image of pushing up hillLife is busier than ever before- we live in a world where you are contactable, connected and ‘on’ 24/7. And our to do lists, never seem to get completely tick off!

Amongst this crazy busy, you can easily fall into the habit of ‘pushing through’.

Do you feel like this?

You push through your day, your job, responsibilities, emotions and more. Even through illness. Who has time to be sick, right?

We even try and push through burnout and exhaustion…

We say to ourselves….

” Oh, if I just finish this job and get this done, then I can rest”. But does this EVER happen?

OR, perhaps you say…

” I’ll just push through the next few weeks of my unrealistic workload, then its my holidays, I’ll relax then!”

But do you? Do you find it hard to truly unwind- it takes you a few days or even a week to start to feel really relaxed?

Or often you go on vacation, only to end up so run down and sick, you spend half your holiday wound up on the couch or bed with a terrible virus?

The thing is, you cannot keep pushing through. Your mind, body and spirit cannot keep running this marathon ( yes, that’s what it can feel like) repeatedly, without refuelling and re-energising. Ask any athlete and they will tell you this. But in life, you seem to forget ( or even repress) this simple fact of balance, rest and restore.

You seem to think that ‘pushing through’ is the answer to the end of that to do list, then rest and peace will come.

But guess what?…..

That time sadly never comes, does it?

What really comes is more burnout, exhaustion, overwhelm, anxiety, brain fog, irritability….shall I go on? I think not, you get the picture here.

Often at the base of it all, it is our need to feel validated and recognised. That all this doing means you are achieving things and you’re important.

Trust me, I really do understand. I say all this without complete judgement as I was a classic ‘pusher througher” ( yes, I don`t think this is a real word??!). In fact I use to wear this title as badge of honour. But my health both physically and mentally paid a big price and it was this very pattern that keep me stuck there.

Even recently over the last couple of months, with the personal challenges I’ve been faced with and the process of selling our home to pursue a big family lifestyle change has seen this habit of ‘pushing through’ trying to sneak back in.

But I’ve said a resounding NO!

Now, the thing is, life sometimes throws you big life ‘stuff’ and you have to just put the head down, bottom up and simply get on with it- for example; a health crisis of a loved one or a major work or personal crisis of some sort. It happens. but we come out of it and life should settle down to a more cruiser speed, right? But what most of us are doing, is operating our lives at this level, every day, 7 days a week and you don’t go back into our ‘cruise control’ mode. If you do, its not for very long.

So what did I and can you do? 

Well the most important thing to do is get very clear and realistic about you can and cannot do.

  1. Set clear boundaries
  2. Recognise when those little signs of fatigue and irritability sneak in, pull back and simplify. These are messages your body is sending, so its important to start listening!
  3. Step up self care practices. For me, that’s; more baths, early to bed, sleep, resting whenever and however I can and being kind to my self.
  4. Pull back on too much exercise- do gentle exercise like slow walks, yoga etc. For some a hard workout or run is a wonderful stress release but make sure it doesn’t deplete you. Remember you want to restore not aggravate.
  5. Commit to longer and daily meditation, along with diaphramic breathing.
  6. Up my liver support. Your liver handles your hormones and stress, so when under pressure your liver works harder. So minimise liver loaders like caffeine, sugar, alcohol etc.
  7. Minimise distractions like social media.
  8. Focussing on the task at hand, not getting stressed or anxious about what else ‘needs’ to be done. Just deal with things as you go.
  9. Keeping my food intake still real, yet simple rather than opting for convenience out of a packet or take away. Yes, a few take away meals have snuck into my diet more than usual, but I’m not being rigid or berating myself, just mindful of fuelling my body right.
  10. Here’s my biggest one…. I ask for help! If I need to ask for assistance, delegate or outsource, then so be it! I can’t do it all ( even though I use to think I could) and no matter how capable I am or think I am, its actually more a sign of strength and resilience to reach out and ask for help, when needed.

There is no medal, reward or prize for ‘pushing through’ the furthest. No joy or peace at the bottom of the do list, just a big pile of  “oh, I’ll just have to do this all over again tomorrow and the next…”

So ask yourself….

Is this me? 

How do I feel?

Is this really working out for me?

If you’re saying a vey exhausted and resounding YES, then take a look at this list I’ve provided. Don’t try and do everything. Just choose one thing. Just one, that resonates and sounds achievable for you. Then try it. Give it a chance.

Always remember. one step at a time. you want to break this patterns of ‘pushing through’  not add to the overwhelm. Remember that desire to be validated and recognised for doing and achieving things?

Well guess what?

YOU ARE DOING ENOUGH!- you really are.

If you wish to seek more guidance or assistance in this area then contact me now for a FREE no obligation consultation and start removing the habit of ‘pushing through’ today.

 

 

Stress Part 4- Helping a loved one through difficult times and resources

Welcome to my last post in the series. I really hope it has been of some benefit to you or someone who has needed it.

Helping a loved one, no matter how young or old through difficult times is often something as humans we either step up to, or shy away from. Now I say this without judgement as we all have our reasons for stepping in or stepping away from this. But never underestimate the power of a simple act of kindness.

I was recently chatting to a close friend, who was sharing with me a wonderful positive experience she shared with her children. Her daughter who has started school this year, has been struggling with some tummy issues due to the anxiety of being separated, not only from her mum during school hours, but she is also not in the same class as her twin brother and her anxiety has been presenting itself as tummy pains. My friend was telling me on the way to school the other day, she played some very relaxing music in the car, then before going into the school grounds had all her children doing some deep diaphramic breathing. To her wonderful surprise and joy, all her kids stated that they loved this, felt much calmer and asked “could we do this every morning. Mum?”
Now this is music to my ears! Not only does this demonstrate the power of deep breathing but also how important it is to equip your children with coping strategies, even reminding yourself to this for your own wellbeing.
The old adage, ‘a problem shared is a problem solved’ can be very true in many cases. I’m not suggesting you go spill your problems and issues on complete random strangers, but reaching out and either giving or asking for support, help or guidance can simply make a difference of a good or bad day or week. Sometimes just being there for someone, holding their hand or listening to them, driving them to an appointment or even making them a meal can be of great help and support when others are going through stressful or difficult times.
Family friends of ours, are going through a terrible time. Both their two children are in hospital with serious health conditions, which are unrelated to one another. To make matters more challenging, they are in separate hospitals. Now this is real life stress and trauma. One that you just can’t imagine the worry and pressure you are placed under. So to simply offer help is one thing, but something I read about on a wonderful website (and also book) called Option B, by Sheryl Sandberg and Adam Grant, states that, instead of offering help to people going through major life challenges, just show up and do something for them. Sometimes they don’t know themselves what is it that they want or need. The point is, never underestimate the power a simple gesture no matter how small or grand can make to a person’s life during difficult time. So for our friends. We cooked the husband dinner one night and said, it’s here no matter what time of night you get here. He got here late, ate his dinner over a glass of wine with us and downloaded. I sent in a simple card, with a simple message and a lovely block of dark chocolate to his wife, who was camping bedside to one of their daughters. Now it’s not life changing, nor is it taking away the terribly stressful situation they are in, but it helps.

I know that I have experience some truly touching gestures by friends and family over these passed months that have meant more to me than any words could say. My gratitude to these   gestures have keep me feeling positive, supported and loved when negativity and overwhelm has surrounded me.

 

So finally, I would love to end this series by sharing with you some wonderful resources that I use, recommend to clients and anyone can utilise. Most of these are FREE, too.

1. Music- Listening to calming music is something that resonates for me. On Spotify you can search out relaxation music. Sound cloud is also my new favourite site for this; https://soundcloud.com.

YouTube have a lot for free and you even purchase on iTunes. Music can absorb our attention, it acts as a distraction at the same time it helps to explore emotions. This means it can be a great aid to meditation, helping to prevent the mind wandering. Musical preference varies widely between individuals, so only you can decide what you like and what is suitable for each mood. For me, during stressful times its deep relaxation, classical or chill out music.

Check out sonesence, which is beautiful meditation music, using a combination of music and biennial waves., created by Tahlee Rouillon

http://www.sonesence.com/

2. Meditation APPS– My favourite are;
• Mind Metro ( using music and biennial brainwaves to guide you through meditation)
• Smiling Minds ( which is brilliant for all ages)
• OMG I can meditate
• 1 Giant Mind
These Apps are free to download and most have access to all or some free guided meditations.

3. Free guided meditations and yoga session on YouTube.

YouTube is an amazing free resource with lots of wonderful guided meditations and yoga sessions to suit your individual needs.
Go here to find some great free resources, just enter in your requirements in the search panel. I enter meditation for stress and restorative yoga and loads of session will come up.
https://www.youtube.com/

4. Counselling/ therapy– Most GP’s can refer you to a counsellor or psychologist if need be. There is public funding for people who are unable to afford this service. Please talk to your GP for guidance in this area. Don’t be afraid to ask for guidance and support.

5. LIFELINE- is a free on call, 24/7 service you can call whenever you need someone to talk to. They can also guide you in the right direction. They have a self-tool kit on their website, which you can access here; https://www.lifeline.org.au/get-help/facts-and-information
Or call 131114

6. Rescue Remedy– is a homeopathic spray or drops and is a blend of five Bach Flower Remedies especially beneficial when you find yourself in traumatic and stressful situations. It’s something that I have been using and know many who swear by it. You can purchase it from any good health foods store, some pharmacies and online. Here is a link to a wonderful online store that stocks it; https://www.nourishedlife.com.au/search.html?qs=rescue+rememdy

7. Journaling-
The Resilience Project has a wonderful guided wellbeing journal, which you can check out here; https://the-resilience-project-shop.myshopify.com/collections/merchandise/products/my-resilience-project-journal

For kids there is a wonderful journal called big life Journal.
https://biglifejournal.com/collections/main-page/products/big-life-journal

Or simply buy a cheap but pretty notebook from any store and start the process of journaling down your thoughts and feelings. It’s a great way to channel all that’s going on in your life. I know for me and many of my clients, it creates clarity in amongst the chaos.

8. More Apps websites and books;
Apps-
• MindMetro- Lovely music to biennial waves, to help your brain relax.
• Calm- another wonderful app to use when needed.
• Headspace- a brilliant and simple app for meditation
• Insight timer
• Free Relaxing nature sounds
• 10% happier

Websites-
• Option B- this wonderful website and book has been written by Sheryl Sandberg. Option B helps people build resilience and find meaning in the face of adversity and draws on skills and tools to build resilience.
https://optionb.org/
• Headspace-
https://www.headspace.com/
• The Resilience Project-
https://theresilienceproject.com.au/

I truly hope that any information I have shared with you over this series has come to guide, assist and create a deeper understanding on not only how your body and mind operate under stress, but perhaps direct you to tools and strategies that can provide you or a loved one with better management because as I said even though we can have good stress that motivates and drives us, mostly ‘stress sucks’ and if we can navigate ourselves or others to minimise its impact then that makes for a happier, more grounded life!
Please let me know if this series has helped you or a loved one in anyway.