1. Eat a little protein whenever you eat carbohydrates (especially foods that contain sugar).
2. Fill half of your plate with colorful non-starchy vegetables, one quarter with lean protein, and one quarter with complex carbohydrates.
3. Use protein shakes if you are on the go, but not more than four times per week.
4. Try a gluten-free diet.
5. Avoid high fructose corn syrup.
6. Eat more vegetables than fruit.
7. Use ghee (a type of clarified butter) instead of butter.
8. Use olive oil instead of dressings.
9. Exercise to stay strong and feel good, not simply to “burn calories.”
10. Find something you love when it comes to exercise, not something that feels like a chore.
11. Have some raw milk or yogurt at every meal, including breakfast (if you can tolerate it).
12. Follow the old wisdom about making the midday meal your main meal.
13. Don’t skip meals and if you feel hungry between meals, have a small snack (with protein).
14. Avoid sweet snacks and go for protein and fibre.
15. Eat goat’s milk cheese instead of cow’s milk cheese.
16. Prioritise sleep and stress-relief.
17. Avoid plastics and other sources of endocrine disruptors such as parabens (common in conditioners and lotions).
18. Don’t be fooled by fruit juice — avoid anything that has more than 6 grams of carbs in 12 ounces and that’s pretty much every kind.
19. Rotate foods so that you don’t eat the same things every day — we are omnivores.
20. Don’t stress too much if you occasionally over-indulge — the effects of cortisol are often worse than too many calories once in a while.
21. Share meals with friends and family instead of eating alone — it’s more satisfying.
22. If you are eating alone, step away from your computer or television.
23. Add 2 tablespoons of plant oils to a healthy smoothie (apricot kernel and pumpkin are good choices).
24. A small piece of chocolate is okay a few times a week as long as it’s at least 60% cocoa and made with no artificial additives.
25. If you’d like a treat, try baking your favorite dessert with stevia or xylitol instead of sugar — and remember you can always add nuts for added fiber and protein.
26. Bless your food before you eat and turn OFF the TV ! Put on some relaxing music and light a candle instead.
Natural metabolism boosters. Certain vitamins, minerals, enzymes, and herbs naturally support a healthy metabolism. Consider trying any of these:
· B vitamins
· Green tea
· Alpha lipoic acid
· L-Carnitine L-Tartrate
· Calcium and magnesium
· Vitamin D
· Indian sphaeranthus
Love and blessings
Did you know that spiritually 2018 has been a year of enormous challenge at a planetary level and an ending of a significant karmic cycle ? Most people I know have had to embrace big shifts in their life and I mean BIG.
Most of us have needed to show up with deeper levels of courage and commitment, as we let go of old patterns and paradigms that have passed their “use by” date.
Some clients have left long term careers, have faced life threatening illness for themselves or a partner, have realised their biggest blockages to self love, have taken big strides in creating their authentic life, have quit addictions and more……………. 2018 has been the end of a big karmic cycle.
As I scrolled through the pics on my I Phone recently, I realised that this year has been HUGE both in terms of travel and experiences, growth opportunities and new ways of being in the world. I was also aware that I hadn’t really fully reflected on the learnings that this year has brought me.
So lets all do that shall we. ? Let’s take a little more time to “smell the roses” and put this year to bed in a way that is self honouring and uplifting.
Yes, you may look back and say to yourself “ maybe I could have done more or done something differently” BUT forget that one, it’s an old mind based tape that keeps us stuck in our negative ego. And who need that anymore ??
I want you to ask your soul (higher self) these 6 questions instead, to end the year on a happy, healthy, beautiful note !
Here we go, get that journal or computer out and lets start this reflection ! If you close your eyes and silently ask yourself these questions your answers will be deeper and probably more revealing.
Did you give love and kindness to anyone this year including yourself ? Remember at least 3 or more people you have given kindness to this year.
What personal wins or highlights did you experience this year ? What did you learn about yourself ? (maybe you let go of a limiting habit, or maybe you got better at acknowledging yourself or honed your skills in your work, or became more aware of what you truly want for your life etc )
What would your wise 100 year old self want to say to you right now ? Write a letter from her or a few words of wisdom. This is such a beautiful exercise.
Have you gained more self belief and self love this year ?
Who do you need to thank for making your year better, easier and more successful ?
What would you like to call into your life in 2019 ? What do you intend to create in your life in 2019 ? How do you intend to contribute to others and the world around you ? and How do you want to celebrate your life throughout 2019 ?
Have a magnificent week and remember BELIEVE IN YOURSELF, STAY INSPIRED, GET THE SUPPORT YOU NEED and KEEP STEPPING FORWARD BECAUSE EVERYDAY YOU ARE LIVING YOU ARE CREATING YOUR MOST BEAUTIFUL LIFE.
REMEMBER TO CELEBRATE !
Love and blessings
We have just experienced a very bright super full moon on Nov 14.
Did you see it ? Amazing ! But more significantly are you feeling its effects ?
This Super Moon and the moon in general is intimately connected with a woman’s menstrual and emotional cycle. The 28 day cycle of the moons waxing and waning is in direct alignment with our own fertility cycle.
So maybe you have been feeling extra emotional this month. I know I have been letting go of many old energies and opening up to new bright possibilities within my own heart and soul.
Sometimes when this happens we can also feel like we are going back into old patterns but truly we are not. In fact this whole year of 2016 has been about digging deeper into old limiting stuck energies and letting them go.
A Ritual for Healing Your Emotional Body
I would love to invite you to create a little cleansing ceremony for yourself over the next 24-48 hours to let go and begin something new and wonderful for your life and especially for your emotional wellbeing.
You will have great support from the Moon for this one so take advantage of these super energy vibrations and channel them the right way.
OK so here is what to do.
Find a quiet spot, preferably in the evening when the moon is out, grab a piece of paper and write down the deep emotions that you have been holding onto for a while. In fact these are the ones that for many years may have held you back in various areas of your life. Maybe you have been holding onto past hurts……….. so now it is time to forgive.
Maybe you have fear about stepping forward in your life and going to the next phase of what is calling you …………..then now is the time to take intuitive guided action.
Maybe it’s sadness or grief that has been lingering from a deep loss ……………..then now it is time to begin again and embrace joy for everything and everyone has a season, this is the cycle of life.
Maybe it is anger, deep seated that has been with you for a long time, very likely you do not even know the original cause, but somewhere within you there is a constant feeling of irritability or you may be quick to anger. So now is the time to give yourself the love and compassion you have been longing for in your life. Take time to do the self care and self honoring that every woman needs. (more about this in future emails).
Write them all down, do not judge yourself, just use this time and this writing to gently and honestly look at the old patterns that are no longer serving you.
When you feel you have written enough say the following invocation silently or out loud
“ Dear Divine, Dear Tao, Dear Source, Dear the Moon, Dear the Sun, Dear all my spiritual mothers and fathers I love you honor you and appreciate you. Dear any soul that either I or my ancestors have ever hurt or harmed in this lifetime and in all previous lifetimes, I love you honor you and appreciate you. Please forgive me and my ancestors for any hurting harming that we may have done to you in this or in any other lifetime. We are deeply sorry.
We totally and unconditionally forgive you for any hurt or harm you may have caused us.
Dear all of my emotions and my emotional body I love you, thank you for your service. Please align with the positive vibrations and frequencies of love , forgiveness, compassion and joy to serve my life and please heal all of the negative and limiting emotions that I need to let go of in order to be happy and healthy in this lifetime. I am so grateful for your blessing.”
Now close your eyes and visualise the bright golden light of the moon surrounding you and gently cleansing all of the negative emotions that you have identified. At the same time silently or out loud chant the following “ greatest love, greatest forgiveness, greatest joy, greatest harmony blesses my life thank you”. Repeat this for 5 mins.
When you have finished take the piece of paper and bury it somewhere in the garden or in a potted plant.
Say the final words “ thank you, thank you, thank you, Hao Hao Hao, Gong song, gong song, gong song”. This means “perfect” and “please return” which is respectful to all the souls who came to bless your practise.
Open your arms wide , look up and then place a hand on your heart and the other hand on your sacral tummy area and send yourself love and light.
Take a deep breath and thank the MOON, the Stars and all of life for creating you and make a silent vow to your own soul that you will make health and happiness a priority.
Love and blessings - leave a comment on facebook or share with a friend if you find this helpful.
What are your deepest fears ? Could you identify them if you were asked ? Do you know that even if we don’t realise it our subconscious fears are what truly prevent us from receiving the love success joy and happiness that we desire.
Studies in psychology and spirituality have been able to demonstrate that among all of humanity there are 3 fundamental and universal fears that we all have to a greater or lesser extent. These fears determine the quality of our life in large measure and can prevent us from living the life of our dreams unless we are prepared to face them with courage.
Universal Fear No 1: Fear of Abandonment
The fear of abandonment can often be the one causing us to stay in relationships and jobs that really don’t serve us. A subconscious fear of abandonment can also lead us to tolerate poor treatment form a partner or an employer because somewhere in our deep seated consciousness the fear of being alone is greater than our fear of maltreatment.
So how do we face this fear ? I believe there are several ways we can move on from the universal fear of abandonment. The first way is to realise that we are in fact never alone. When we have faith in something greater than ourselves e.g. God - the Universe - Higher consciousness etc whatever term we recognise as having meaning for us – then we can release ourselves from the often crippling fear of abandonment.
Universal Fear No 2: Fear of Not Being Worthy
The presence of low self-worth or the fear of not being good enough is I would estimate the primary fear that blocks our long term success and prevents us from having what it is we say we want. How often have you set a goal or a vision for yourself only to end up self-sabotaging on some level and de-railing your happiness? The number one reason is that we don’t believe we deserve it. Although we may wish for greater things the doubt comes from deep within and is related to our feelings of low self-worth. We may begin to ask “ do I really deserve this much joy” or “I don’t really deserve such a great partner or career or this much money etc.”. So as we listen to that fear and we question our deservedness the Universe mirrors back to us to confirm our deepest fear.
Imagine for a moment how your life may have panned out so far or what you might be a capable of achieving if you truly deeply believed that you deserve life’s greatest joys ? To take that leap we all need to love ourselves deeply and completely and affirm it every day. Not from a place of ego but from a place of deep compassion and forgiveness. As we extend these emotions to ourselves and to others we can quite literally rewrite our fear programmes.
Universal Fear No 3: I am afraid to trust or surrender
Of all our underlying fears our ability to place our trust in another remains one of our greatest hurdles to true fulfillment and happiness. Indeed if you have ever had a broken heart you will know how tough it can be to open your heart and love again. But as all the great wisdom teachers have shown us - that by keeping our hearts open we can truly begin to allow ourselves the opportunity to know the real meaning of love. When we allow our fears to contract us and keep us small is when we begin to move away from what we really want to have in our life.
It takes a big heart and a deep level of self-trust to trust others. The truth is that when we have true trust and faith in ourselves and a higher power we can never be harmed. It is only lack of forgiveness that prevents us from trusting again. When someone proves unworthy of our trust e.g. lies to us or cheats us we can learn once again how to forgive and grow and understand the importance of self trust even more deeply.
Our sense of safety in the world must ultimately come from the security we feel within ourselves. Cultivate it. No one can take it away from you.
The 3 most universal fears remind us very profoundly of what we each need to master in order to have the lives we want and manifest our dreams. Face them - love them and never let them be the place from which you make your life choices – choose to come from love instead. After all it has much more power.
Do you ever find yourself feeling irritated for no reason ? Somebody asks you for something and you snap back in your less than loving and patient voice. Most of us with a little self awareness instantly regret the shortness of our reply and the way it landed on the other person. In fact if we could hit the rewind button on the number of times we have "snapped" at others we probably would. Unfortunately life isn't a video tape we get to play our regrets and self recriminations over and over in the tape player of our mind.
As we ruminate over how we could have "done better -been kinder -been braver -been smarter "etc etc we are doing little more than feeding our ego's idea that "we aren't good enough" on some level.
Well it really is time to "let yourself off the hook" and start practicing a little self compassion. Nobody in the universe learns how to improve by getting more criticism. Praise and compassion are the keys to self love that is sustainable and transforming.
As a mother of four growing boys I have learnt how important it is to give your kids plenty of encouragement and positive reinforcement especially if you are wanting a positive behavioural change. I have learnt that if I focus on what they are not doing right it usually just reinforces that behaviour and even worse weakens the relationship between us.
So if what we focus on enlarges in our life it truly is time to start focusing on your efforts to do better. We are all a work in progress and we are just like kids in the story of life - learning and growing - making mistakes and doing our best. When you make a mistake ask for forgiveness - forgive yourself and just try to learn and do better next time.
When kids are learning to walk they fall over lots of times before they become steady on their feet as parents we don't tick them off when they fall over generally we say something like "great come on keep going" etc etc. Our positive words of encouragement are a powerful force in their determination to get up again and again until they take their first unaided steps. Life is just the same. We are all learning new skills everyday - how to be kinder - how to be more loving - how to be wiser - how to let go of stress - how to believe in ourselves etc etc so if we want to master these skills we have to dish out lots of encouragement patience and compassion to OURSELVES. In the business of life mentoring and coaching I have the privileged role of helping my clients develop rock solid self belief. The truth is that in the game of life its the one strategy that underpins every success and happy fulfilling moment. When we learn to love and forgive ourselves we transform the world around us because we can finally radiate that out to those we love and BINGO change the world.
If you want to learn more about developing true self belief and self love join me for Soul Mapping on August 16. Go to Soul Mapping on this website for more info. Until then try this mantra anytime you feel a little less kind hearted toward yourself " Everyday in every way I am getting better and better"
love and blessings
Procrastination is our minds way of holding us back. You know that feeling - two steps forward - twenty steps backward. Endless internal questions like "but what if I fail ?" or "what if I succeed and then they don't like me ?" or "I'm afraid to choose because I'm not sure which decision is right for me" and so we continue day by day, year by year with our perpetual "fence sitting" - while life goes on.
What's worse, is that when we are in "full-on" procrastination mode - everyone around us seems to be getting on with living.
Procrastination is what I call the "ultimate tug- of -war". The tug of war between your rational/"what I think I should do" mind and your inspired/"what I know is right for me heart and soul".The more we align with our soul the less we procrastinate in every area of our life. Why ? Because when we are aligned with our soul
we are doing what's right for us and believe it or not, that is what will utlimatly benefit world around us too.
Of course that doesn't always mean that everyone else around us will necessarily agree with our choices, but being a soul inspired woman does require that we connect to our truth and if everyone else did that then we would all be much happier.
If we find ourselves in a perpetual place of procrastination on a daily basis then it's probably time to start asking ourselves a few deeper questions. "What is my purpose in this life ?" and "who am I ?"
Try journaling your answers for a few weeks and make a note of what comes back to you and what changes.
The world won't benefit from you hiding your brilliance or your truth - so let is shine.
If you are a chronic procrastinator you might find it helpful to start taking small steps toward breaking free. Commit to making decisions (small ones- like choosing your own food off the menu/going shopping for a new dress/reading a new uplifting book) that are entirely your own. Just for one week try to avoid making choices that are based on other people's recommendations or what you think other 's will approve of. We are not trying to upset anybody else we are just choosing to be ourselves and express our uniqueness.
In my next blog I'll share with you "how to get clear on your goals and life purpose" so can get over chronic indecisiveness forever.
Til then have a soul inspired decisive day.
Love and blessings
Values are an important part of life - values that align with our true self (soul) can be vital guiding principles for making important life and daily decisions.
Everything from career choices to relationships and lifestyle choices, when based around our core values, will automatically lead us toward our true purpose in life.
However it isn't always easy to know what our real values are, since often we adopt values unconsciously from our family , peers or society.
These values may not really be ours and can cause us to feel confused and indecisive about many things in our life.
When we adopt values that are not truly in alignment with our soul we can become depressed, anxious and constantly find ourselves in a state of mental/emotional paralysis and stress.
The solution is to identify our soul values and to live in alignment with them. Try this exercise to help you identify your soul values.
Read the list of values below and circle 3-5 (not necessarily in order of priority) that you believe are yours. Just take a couple of minutes to do this and write them down. This is a mind based approach.
Being the best
Giving I service
Now try asking your soul the same question " Dear my beloved soul, I love you please guide me and help to identify my true values that are in alignment with my soul Thank you". Silently chant the words "I love you" for 3- 5 minutes. Then re read the list with your soul guiding your choices. Notice any changes in the values selected and observe how these values feel in contrast to the ones selected earlier by your mind.
Love and Blessings
The mind loves to have it's say. I could fill many volumes of books with the endless chatter of my mind, but what I have come to realise more and more is that the thoughts I have contribute very little to the happiness of others or my own.
In fact, more often they act like an endless distraction to the joy and beauty that exists all around us everyday.
When I refuse to relate to others via my thoughts with all their accompanying values, limitations and judgments and I decide instead to see with my soul I am instantly feeling loving and carefree toward others.
How simple, how profound that we can learn to connect soul to soul, instead of mind to mind.
Our soul to soul connections give us unlimited opportunities to see the true beauty and essence of everyone and from here we can experience true peace and happiness.
Have a soul inspired day
LOVE and BLESSINGS
Lately I have been waking up happy. I wonder if you have been too ?
How often do we leap out of bed or rise with a smile in our heart, ready to greet the day and move positively and lovingly into the next moment ?
Perhaps it's a fairly rare thing in our society to feel automatically happy when we wake up. Like most people
it wasn't always something I experienced. More often than not in the past I would ponder the idea of getting out of bed with a familiar mix of boredom and resignation - neither of which had me thinking or feeling happy in the moment.
So what has shifted I find myself asking ? The answer that comes resoundingly back to me is quite simply - "awareness". The deep awareness that comes from knowing that we are all inherently happy. Indeed happiness is our natural state, but often we see it as an elusive ideal that might only be achieved momentarily only to disappear as quickly as it arrived.
How do we cultivate happiness within ourselves so that it can last for days and days, until eventually it becomes simply part of who we are, like breathing in and out ? In my spiritual journey I have come to understand that happiness arises naturally when two or three states of being are observed in our daily life.
The first and most important key is to be grateful for what you have, and for every aspect of your life. This type of gratitude includes being grateful and appreciative for the things, people and circumstances we find the most challenging. The things that we might attribute to making us "unhappy" are there as challenges to our ability to be in gratitude. When we understand that we have the power to respond however we choose and that no circumstance can really control us we realise that gratitude is also a key to personal freedom.
Being grateful for the so called blessings and trials of life brings us into alignment with our true Divine nature and from this place we realise that all events are gifts for our soul's growth and evolution. All we need to do is express our gratitude and appreciation for all that we have and all that we are and then watch and wait for happiness to arise within us.
This deep sense of happiness began to arise in me more and more as I shifted into a space of love and appreciation for everyone and everything in my life. I began to really recognise how blessed I was even in my most challenging moments and at the same time I found myself automatically drawn to simplicity.
From this space of new found gratitude I have been able to let go of expectations. This is the second key to lasting happiness. Accepting everyone and everything as they are has given me such a deep peace and joy. Instead of being disappointed because something or someone doesn't conform to our "standards" we can relax and be in the moment. As I have progressively let of expectations especially around my work, relationships and spiritual journey I have discovered how happy and content I feel and how much smoother my life has become.
Everyday I enjoy the third key to waking up happy and that is, "small steps". In my life I have often felt overwhelmed as I have tried to balance the demands of children, partners, work, exercise and seemingly endless obligations. These days I focus on being in the moment and taking at least one step everyday toward my goals.
These 3 keys- gratitude, letting go of expectations and taking small steps - are vital to the cultivation of happiness in a way that is lasting and fulfilling for our whole life. As you begin to cultivate each of them deeper and deeper I know that you can and will wake up happy everyday.
Jennifer Evans-Allen is a mentor, coach, writer and motivational speaker on matters of spirituality and successful living. She works with women around the world in helping them lead lives of deep authenticity and contribution