Mediation is a fantastic way change your way of being from “grumpy, stressed and angry” to “calm and happy”. There are heaps of benefits of meditation. Health benefits, emotional benefits and even being more productive.
People have been meditating for thousands of years. In recent years, we’ve started to study the effects of meditation.
There are so many health benefits to meditation that I’m not going to list them all.
Meditation also helps us sleep well which helps us reduce our stress levels.
Meditation has a direct impact on stress as well.
Article of 76 positive benefits: https://liveanddare.com/benefits-of-meditation/
Essentially meditation is shutting off that “constant train of thought”. We stop focusing on the analytic...
Today I’m talking about how to change from “stressed and angry” to “calm and happy”. “Healthy living” includes our emotional well being so today, let’s make a start on how to let go of anger.
In “How to Break the Habit of Being Ourselves”, Dr Joe Dispenza talks about how we get “addicted to being a bad mood”. (That’s not an exact quote!)
We get hooked on whinging and complaining but it’s not good for our health.
Being angry is stressful which can contribute to bad health.
Also, it’s WAY more fun to be happy and content.
Anger is an emotion. It often triggers a physiological response called the “fight, flight or freeze” response. Other emotions can also trigger physiological responses, often less obvious. (E.g. being happy makes us relax and decreases our heart rate.)
During the fight or flight response, the hormone adrenaline pumps around our body. We...
 Everything you need to know about the health benefits of the Mediterranean Style Diet (MSD). In today’s episode, I explain why I love the MSD. We look at the research papers that have lead to claims of health benefits. Then we have a think about how you can apply it to your life.
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in 2011 the PREDIMED study (funded by the Spanish government) showed lots of benefits to the Mediterranean way of eating.
There was one study with many different papers. (Check out the links below.)
(About the Ret...
Welcome to the very first “Fit and Fabulous” podcast. I want you to feel fit and fabulous so you can enjoy your life. I’ll be showing you how to eat and live healthily (and lose weight if you want to.)
I’m Dr Orlena. I’m from the UK and trained as a paediatric doctor. (That’s British for “pediatric”. We love our extra vowels!)
In 2011 I moved to Spain. Now I have 4 kids and work on line helping people to eat and live healthily.
Currently I offer one on one weight loss coaching. (If you’re interested in one on one coaching, feel free to book a mini session to see if we’re a good fit.)
I’ll be showing you how easy it is to live a healthy life!
If we look at the top 10 causes of death world wide, there are many that are avoidable with healthy eating and living.
I call the 3 biggies (cancer, heart disease and type 2 diabetes) the “big nasties”.
There are SO many benefits of eating a healthy diet. There are "personal mind and body" benefits and "health" benefits.
It is heart breaking that so many people are getting unwell with avoidable diseases. The good news is that you can prevent YOUR risk of many disease by eating a healthy diet and living a healthy lifestyle (exercise and stress.)
There are many, many diseases that we can avoid but the "big nasties" are:
In short, you are far more likely to live longer if you eat healthy food!
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Once you start to work on your diet and life style, everything starts to fall into place. Your get thinner, more agile. Those "wobbly bits" disappear. You feel more confident in yourself.
Many people feel happier and more productive as a conseque...
Whether you want to change lose weight and change the way you eat, or be less grumpy and change your way of being, you need to master your prefrontal cortex. Otherwise you'll just find yourself slipping back into your old ways.
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95% of what our brain does is subconscious. It's on autopilot.
For example, you have decided to give up flour. The prefrontal cortex, the thinking part of your brain makes that decision.
Then you find yourself eating a cake.
And then you think "Hang on a minute? What happened there?"
The answer is habits.
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The more primitive part of your brain, the bit that all the animals have, went "We want what's familiar!"
When you are in that situation, your neurones are reverting back to what you were used to, which is to eat cake.
This leads to a struggle within ourselves and that is difficult to overcome.
But there are ways of overcoming it.
Here are some ...
Thoughts of losing weight and hunger go hand in hand . No one wants to feel "deprived". But understanding how hunger works can give you useful tools to lose weight.
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People are scared of hunger.
We live in this fear of not the be hungry.
But what really happens when we get hungry?
When the body gets hungry, our body begins to use its fat deposits as a fuel source. So being hungry is not necessarily a bad thing.
What I recommend is to tune into your hunger and really understand why you are eating.
Think about hunger with having a scale from 0 to 10 with 10 being I'm totally full and stuffed, 0 being I'm perfectly fine and -10 as I'm absolutely ravenous.Â
You want to be eating from -2 to 2. You're not waiting until you are totally ravenous and equally not eating until you are totally stuffed.
You want to eat until you are no longer hungry - until you are satiated. ...
Believe it or not, you can eat chocolate as part of a healthy diet. Nothing is forbidden in moderation! Treats, like chocolate, are allowed.
However, just make sure you follow the basic rules:
Rule 1: Remember the big difference between regular chocolate bars and dark chocolate. Dark chocolate is the healthier option between the two.
Rule 2: Take note of your body's sugar spikes and how to avoid them.
Rule 3:Â Fuel eating and "treat" eating.
Rule 4:Â Mindful eating
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Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.
Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" t...
It's so easy to eat when we aren't actually hungry. Perhaps you're bored, stressed or upset.Â
Our emotions play a big part in eating which leads us to eat more food that our bodies actually need.
In this FB LIVE, I explain exactly what "mindful eating" is. (As opposed to "mindless eating").
Why mindful eating is great if you want to lose weight.
And how to start your mindful eating journey.
Please remember that mindful eating is a learnt behaviour. Think of it like learning to play the piano.
You couldn't beat yourself up if you weren't a concert pianist overnight so don't expect to be "perfect" at it straight away.
Learn to observe yourself from a place of kindness. No guilt! The first step is just to figure out what's going on!
Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.
Take the fun quiz to get clarity on why you overeat.
What's really going on for you?