3 EASY STEPS TO WEIGHT LOSS FOR BUSY MUMS

 Dr Orlena's Wellness Summit

Find out more about Dr Orlena's Wellness Summit here.

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.

Introduction to Mindful Eating

Mindfulness is awareness of the present moment without judgement. When we apply mindfulness to eating it helps us to slow down and appreciate our food.

Catherine Russo Epstein explains the benefits of mindful eating and how to get started.

What is Mindful Eating?

Mindfulness is awareness of the present moment without judgement.

In simple terms, that means being aware of your thoughts, feelings and emotions without judgement.

Mindful eating is bringing mindfulness to our eating.

Eating and food is an emotional experience for all of us (to a bigger or smaller way.)

As you become aware of these emotions and feelings around food, you can change them.

Some Emotional Eating Is Normal

Our society celebrates with food. Parties and eating are a normal part of emotional eating.

Often we eat when we want to avoid an emotion (for that’s boredom!)

A bit of emotional eating is normal. The danger is when emotional eating leads you to over eat.

What are the...

Podcast with Dr Ash

Introduction to Gluten

Gluten is a controversial area. Many experts think that gluten is hugely inflammatory and contributes to many diseases. 

We know that people with coeliac disease can't tolerate gluten. But what about people who don't have coeliac disease?

Should they exclude all gluten?

In today's episode Dr Ash explains what gluten is, how it can affect our bodies and what we should do to find our "gluten threshold".

What is Gluten?

A protein found in wheat, barley and rye.

What is Coeliac Disease?

Coeliac Disease is an autoimmune condition. It can be described as a “severe gluten allergy”.

People who are diagnosed with coeliac disease are on a life long gluten free diet. If you have coeliac disease and eat gluten it can affect your body and make you unwell. (Even if you don’t notice it.)

Coeliac Disease Is Difficult to Diagnose

Coeliac Disease (aka “Celiac Disease”) can be difficult to diagnose. Partly as the symptoms...

How to Handle Other People’s Judgment of You

What happens when you feel you’re being judged by other people?

Today I want to share a story of one of my clients. She had a friend to stay for the weekend. She noticed that she felt stressed having her friend to stay. It wasn’t that she was worried about feeding her friend. She realised that she felt judged by her friend. About her weight, her house, her life.

About everything.

Her friend likes to tell stories about other people which she feels are a coded message to her. She believes her friend is trying to change her, but not in a helpful way.

The Results of Feeling Judged

Feeling stress meant that my client ate far more snack food than normal. She drank more alcohol than normal.

Generally she didn’t feel good.

And who wants that?

We want to feel fit and fabulous!

What Are Emotions?

The first thing to point out is that our emotions are our emotions. Yes I realise that’s obvious. But the point is that we...

How to Lose Weight and Lead an Amazing Life Workshop Videos

Find Out More About the Program

Go here.

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.

Recent Research Shows that Eating Lots of Fibre Decreases All-Cause Mortality

The paper “Carbohydrate quality and human health: a series of systematic reviews and meta-analyses” was published in the Lancet.

It showed that eating 25-30g of fibre a day decreases your risk of dying from all causes.

To quote from the study:

“Observational data suggest a 15–30% decrease in all-cause and cardiovascular related mortality, and incidence of coronary heart disease, stroke incidence and mortality, type 2 diabetes, and colorectal cancer when comparing the highest dietary fibre consumers with the lowest consumers.”

Some of the Benefits they Found Included Lower Body Weight

“Clinical trials show significantly lower bodyweight, systolic blood pressure, and total cholesterol when comparing higher with lower intakes of dietary fibre.“

“Risk reduction associated with a range of critical outcomes was greatest when daily intake of dietary fibre was...

With Prediabetes and Diabetes on the Rise, 5 Things You Must Know

• More than 100 million U.S. adults are living with diabetes or prediabetes.
• Worldwide there are 422 million people with diabetes. With 1.6 million deaths a year directly attributed to diabetes.
• Nearly 1 in 4 four adults living with diabetes don’t know they have the condition. That’s 7.2 million Americans. Only 11.6 percent of adults with prediabetes know they have it.
• It’s important to raise awareness of diabetes.
• Left without intervention, prediabetics is likely to develop diabetes within 5 to 10 years.

Are You at Risk of Diabetes?

You can get screened for diabetes and prediabetes. If you have risk factors such as having a family history of diabetes, high blood pressure, high cholesterol, inactive and overweight. I recommend that anyone over the age of 40 should be screened.

Risk Factors Include:

• Family history
• High blood pressure
• High cholesterol
• Being inactive
• Being overweight (especially...

Join the Fit and Fabulous Free Membership Site

You can sign up here to join the site for free.

Sign Up for the Free Workshops Starting on Tuesday May 14th

You can find out more here.

Our Health is In Our Hands

The pillars of our health are diet, exercise, sleep, emotional health and mindset.

Diet Is Pillar Number 1

Eat lots of vegetables and less packaged foods!

Exercise is Pillar Number 2

Movement is life!

You don’t have to do heaps of exercise.

Sleep Is Pillar Number 3

We’ve only recently come to realise how important sleep is to our health and productivity.

Emotional Health and Mindset are Integral to Our Wellbeing

Alcohol is Very Damaging to Our Health

See: How to Love Your Life Without Alcohol

2.Daily Routine is Everything

The small things add up to make or break our healthy lifestyle.

3.Value What You Have

It’s so easy to undervalue what we have. We all have something that we can be grateful for.

We need to take time to appreciate the good things in life.

How do you create your dream life?

Whether you want to lose weight, get more fit or be happier, you have to make a plan.

And stick to it.

In today's episode, Dr Orlena tells her story of how she transformed her life and gives you the tools to start your transformation.

How to Lead an Amazing Life Podcast

Join the Fit and Fabulous Free Membership Site

You can sign up here to join the site for free.

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.

Alcohol is widely accepted in society today. It’s considered normal to drink large amounts of alcohol because it’s fun and helps us to socialise.

We’ve all been there. I don’t know about you but I look back on my University years and my liver shudders. Medical students are some of the worst offenders when it comes to alcohol consumption.

Alcohol is Bad For Us

The sad thing is that alcohol is bad for us. I know many people don’t like to think about it but alcohol damages our bodies.

Much easier just to pour yourself another beer and forget about the consequences.

Alcohol is a risk factor for many cancers. Drinking alcohol in excess damages our livers, pancreas, hearts and immune system.

(For more horrible details of what alcohol can do, check out this article.)

See also: Reducing Your Risk of Cancer with Diet. Podcast Episode 11.

What is “Excess” Alcohol?

The problem is that none of us think we drink in excess. We think everyone else drinks...