Do you struggle with maintaining a healthy weight? Many women find it easy to keep their weight, but heavier than they want. They can also lose the weight, but then it creeps back on.

What's going on? Why is it difficult to maintain the weight you want to be?

Dr Orlena reviews "the basics" of weight loss and thinks about how to move past these obstacles.

It can often feel like healthy living is a huge mountain to climb! An unachievable task. As with all journeys, we need to make changes one small step at a time.

Please Welcome Dietician Tami Ross

Today I'm excited to welcome Dietician Tami Ross, author of "What Do I Eat Now?".

Cliff Notes from Today's Show

1. Swap out sugar sweetened beverages for infused water. Try orange, lemon and mint or cucumber and lime. They sound delicious and I can’t wait to try them! (Dr Orlena’s other favourite is a drop of peppermint oil in a glass of iced water. It does wonders to lift your energy levels, particularly in the hot sticky months of the summer.)
2. Focus on non starchy vegetables such as leafy greens, tomatoes, cucumber. Fill half your plate with colourful non starchy vegetables. Think of meat as a condiment rather than the “main deal”.
3. Stick close to nature. Avoid refined foods.
4. Eat a plant based diet.
5. Eat healthy, plant based oils, such as olive oil and canola oil.
6. If...

Our sense of "who we are", aka our identity plays a big role in our emotional lives. Our identity is one of the keys to a happy life.

Dr Orlena chats to Dr Nadine Kelly who tells her story of how she struggled with her identity and she changed her identity and found greater happiness.

Connect With YogiMD

Website: http://www.yogimd.net

IG: https://www.instagram.com/yogimdnet/ 

Dr Orlena's meal plan: https://www.drorlena.com/healthy-family-meal-plan

Creating a gratitude habits is a fantastic way to improve our mood. In turn, this helps us to achieve our goals and feel fit and fabulous.

Come and join the Fit and Fabulous FB group: https://www.facebook.com/groups/drorlena/

If you grew up in the "low fat era", it can be difficult to retain yourself to eat fats. But eat healthy fats not only helps your weight loss goal, it also has other health benefits.

Dr Orlena chats about which fats are healthy, why they help you lose weight and tasty ways to easily incorporate them in your diet.

Dr Orlena's Healthy Family Meal Plan Sample: https://www.drorlena.com/healthy-family-meal-plan

The secret to exercising without thinking is to create habits. Once you're in a habit, you do it automatically. But creating the habit can be a bit of a challenge. Here are some tips to help you create an exercise habit that you'll love.

A few short notes on creating an exercise routine you love

• Habit is the key to “not thinking”.
• Why? To feel good, not to lose weight. (If you want to lose weight, make changes to how you eat.)
• Exercise benefits bones, muscles, flexibility, heart and lungs. And mind!

Questions to ask yourself when thinking about your routine

1. How to make it more fun/ doable
2. Exact times (within your routine. E.g. "After finishing washing up the dinner plates, I'll walk around the block.)
3. How realistic are your goals?
4. What obstacles are you going to face?
5. What will you feel after your exercise?
6. What will you feel like if you "fail"? (Remember not to be judgemental.)

Last thoughts on your exercise routine.

You’re doing it for you!

On line Exercise...

Many of us are now at home with our kids all day. Suddenly I find myself responsible for my children's education. And I have no clue how to homeschool!

In this episode Dr Orlena chats to Karyn Tripp, an experienced homeschooler. Karyn shares her experience to help us enjoy this time and make sure our kids continue to learn.

 Homeschooling Resources from Karyn

Check out the website: Teach Beside Me

Karyn's podcast is ""Called to Homeschool".

Dr Orlena Author Bio

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.

I have to confess, I don't normally do podcasts about crafting. But these are extraordinary times. So many of us have our kids at home 24/7. My kids are definitely getting more screen time than normal but I also want them to do different things. Such as crafting and nurturing their creative sides.

Maggy from Red Ted Art Makes Crafts for Kids Easy

I'm thrilled to welcome Maggy from Red Ted Art to talk to us about how to help our kids enjoy crafts and for it to be easy on us parents!

Top Advice for Encouraging Kids to Start Crafting

1. Lower your expectations. It's not going to be "pinterest perfect". Changes are it will be messy. Sadly it's not going to give you a side line in "homemade kid's crafts" on etsy. But remember it's about having fun and being creative. 
2. A small project is fine. Maggy's "paper helicopters" only take 10 minutes.
3. Get back into the routine when you stop.
4. Try different things such as knitting and sowing.
5. Get started yourself. Kids can join in later.

Red...

We've been in lock down since last Friday. Today I want to share some tips and thoughts to help you if you're facing lock down with kids. It's not as bad as it sounds, I promise you!

Lock Down Happened Quickly

Last week was a strange week here in Spain. On Wednesday we were told all interschool activities would be cancelled. On Thursday they announce that schools here in Catalunya would be closed the following day.

Friday was our first day of no school but we were allowed out to do other things. I went to my Tai Chi class.

On Saturday the central Spanish government announced a state of emergency. We're no longer allowed out of our houses except to walk dogs, buy foods and for emergencies.

(On a side note, I don't understand why people have the idea that dogs need walking more than humans!)

A Period of Adjusting to Lock Down

It's a big difference in our lives. We're not used to having 4 kids stuck at home. And the kids aren't used to having to do homework and live in a confined...