THE SUPER FOOD SMOOTHIE REVOLUTION: YOUR STEP-BY-STEP GUIDE

image source

There have been a couple of times in my life, where I have made the commitment to forgo my delicious morning coffee and completely kick the habit. And every time that my coffee sabatical has been a success, there has been one key thing that has made it a work - the super food smoothie.

I have weaned myself off my coffee addiction several times through the use of nutrient rich, super food packed, alkazing and super tasty smoothies. I cannot emphasise how much it helps.

Sometimes, there comes a day, where you have to let go. You have to let go of something you really love because you know the benefits will be worth it. For me, my coffee 'situation' is no different. 

I made the decision last weekend that the amped-up, highly energised and mentally frantic state that coffee put me in was simply no longer serving me. I decided I needed to make a change. So, I stocked up on my pack of supplies and as of Monday the replacing-coffee-with-super food-smoothie process began!!

SO, WHAT IS A SUPER FOOD SMOOTHIE?

There is no set definition or rule about what a super food smoothie must contain. The one key component is that it must be bursting with nutrients. I would also say that they need to have an alkalising effect on the body. Most smoothies you get these days which are loaded with milk and sugar are really not that nutritious, and also create a very acidic state in the body. 

Generally you will not include dairy in a good old fashioned super food smoothie. Instead, the base may be water, nut milk or coconut water. The smoothies will also have a base of fruits or leafy greens for the high mineral content, nutrients, antioxidants and enzymes. Then, on top of that you can add in some 'super foods' which are extremely nutrient dense and high in health benefits.

When I make them I tend not to follow a recipe, I just throw everything in and see how it tastes. But generally some of my favourite ingredients include;

+ Avocado

+ Kale or baby spinach

+ Almonds

+ Sunwarrior vanilla protein powder

+ Blueberries

+ Spirulina

+ Coconut water

+ Maca

+ Chia seeds

+ Cinnamon

+ Raw cacao powder

+ Coconut meat


HOW TO MAKE A SUPER FOOD SMOOTHIE

image source

The combinations are endless, so let me share some recipes with you. Check out these amazing creations, and beautiful images from some other super inspiring, smoothie loving ladies.

Please note: I did endeavour to take photos of my very own super food smoothie. However, the images of my thick browney-green liquid taken in dim lighting at 6am just could not do my delicious smoothie justice. So, I am leaving the photo taking with the professionals! Cool?

The Glowing Green Smoothie

By Linda Wagner at Nutrition to Invigorate Mind, Body + Spirit

INGREDIENTS

+ 1-2 bananas

+ 1/2 cup frozen peaches

+ 1/2 cup frozen mango

+ A couple of handfuls of spinach

+ Water

+ Ice if desired

The Raw Chocolate Milkshake Miracle

By Sarah at My New Roots

INGREDIENTS

+ 1/4 cup hemp seeds (or use soaked almonds, cashews, sunflower seeds etc)

+ 2 heaping tbsp of raw cacao powder

+ 1 avocado

+ 1 very large frozen banana or 2 small ones

+ 2 tbsp raw honey, agave or maple syrup

+ Dash sea salt

+ 3/4 - 1 cup water

+ 4 ice cubes

The Cinnamon Cherry Blast

From Gena at Choosing Raw

INGREDIENTS

+ 1 small banana (or 1/2 large) frozen

+ 3/4 cup frozen or pitted cherries

+ 1/2 tbsp coconut butter

+ 2 tsp cinnamon

+ 1 cup almond milk

+ 3-4 ice cubes

Alkaline Green Smoothie

By The Alkaline Sisters

INGREDIENTS

+ 6" piece of cucumber

+ 3 medium kale leaves

+ 5 stems fresh mint

+ 3 stems fresh parsley

+ 1" fresh ginger

+ 1 avocado

+ 1 cup coconut water

+ Fresh juice of one lime

+ 1-2 tsp udo's oil

+ 1-2 tbsp hemp seeds

+ 2-3 drops stevia or a tsp agave

The Strawberry Kale Smoothie

From Michelle at Health Food Lover

INGREDIENTS

+ Handful (or more) of fresh uncooked kale

+ 6-10 strawberries

+ 1 banana

+ Water

+ 1 tbsp cold pressed flax oil

+ 1 tbsp lecithin granules

+ 1 tsp crush or whole almonds for garnish

The Bee Pollen Smoothie

By Sarah at My New Roots

INGREDIENTS

+ 1 cup of nut milk (or other milk)

+ 1 cup frozen blueberries (frozen are fine)

+ 1 frozen banana in 3-4 chunks

+ 1 medjool date, pitted (optional)

+ 1 hunk fresh ginger, peeled and chopped

+ 1 tsp bee pollen

The Avocolada Smoothie

By Robyn at Girl on Raw 

(originally by Matthew Kenney's Raw Food, Real World)

INGREDIENTS

+ 1 ripe avocado

+ 3 cups diced pineapple

+ 2 cups coconut water

+ 3 tbps agave nectar or 2 packets of stevia

+ 3 tbps lime juice

+ 1 tbsp coconut butter or oil

+ 2 tsp vanilla extract

+ Pinch of salt

The Blueberry Superfood Smoothie

By Linda Wagner at Nutrition to Invigorate Mind, Body + Spirit

INGREDIENTS

+ 1.5 frozen banana's

+ 1/2 bag frozen blueberries

+ 1 tbsp coconut powder

+ 1 tbsp chia seeds

+ 1 tsp spirulina

+ 1 tsp maca powder

+ Vanilla stevia to taste

+ Enough water to blend, approx 1/2 cup

So, please feel free to leave a comment + tell me...

+ What is your favourite super food smoothie recipe?

+ What benefits have you experienced from drinking super food smoothies?

PERFECT DAY TIP #4: BE A SPIRIT JUNKIE

Today's Perfect Day Tip is about everyday spirituality. Spirituality for the modern world.

Gone are the days where being spiritual meant retreating in to a cave and meditating for hours on end. More and more people are waking up to the idea of everyday spirituality - bringing spiritual principles in to the moments of your day to day life in the aim of cultivating peace, flow and authenticity.

What feelings/thoughts/images does the word spirituality conjure up for you? What ever it is, let it go! We do not need to define spirituality or box it in to some stereotypical image. Spirituality does also not necessarily have to relate to anything religious either. It is an individual and personal practice that can be adapted and moulded by each individual to meet whatever it is they are needing. 

This is why I love the work of Gabrielle Bernstein. I have referred so many people on to the teachings of this phenomenal lady. She totally demystifies spirituality and breaks it down for the modern day woman (or man) in to manageable practices that can lead to transformational change. 

Integrating spiritual principles simply means shifting your perceptions and learning to see the world in new ways. It is not so much about what you are doing, but who you are being. Through a spiritual practice you can connect with yourself and others in a completely new way, and the way that you view the world shifts. As a result of these mental shifts, you will find that your physical, external world begins to reflect this change back to you and shifts start to occur. This practice is such a beautiful contrast to the standard action-focused way of living. 

MY CORE SPIRITUAL PRINCIPLES

As I mentioned, what being spiritual means to each of us is totally unique and different. But I would like to share some of the core principles that underlay my concept of spirituality. If some of these do not resonate with you, that is fine. This is about finding out what spirituality means to you.

HERE ARE MINE:

+ We have infinite potential. We can be, do or have anything we want. There are no limitations, except for the limitations that we impose upon ourselves.
+ At our core we are love. When we think from a place of fear, we are living in illusion and are not connected to our truth
+ Forgiveness heals all wounds
+ Everything is energy. We are made of energy. The energy that we give off will attract a similar energy. The energy of our thoughts and emotions alters the energy of our body and the outer world.
+ We are all spiritual beings on this planet having a human experience
+ There is a higher part of ourselves that we have access to. This is our inner guidance. It is our intuition. By tuning in and listening, we can receive guidance, messages and learning's

+ We cannot judge, blame or criticise others for things we do not like about them, as they are merely reflecting back at us the things we do not like about ourselves

+ What goes around, comes around. What you give out, you get back

+ Gratitude multiplies. Whatever you are grateful for will expand in your life
+ The world is our mirror. It reflects back to us what we put out. The outer world is a reflection of what is going on inside of us. All the people in our life are mirrors of the light and darkness that exists inside us
+ When live in flow, and we are willing to listen we will be guided to everything we need
+ We are all one. We all made of the same stuff. We are all equal. We are all connected.

+ Our purpose is to remember who we really are and to begin to create a new world around us that is filled with light, connection, love, consciousness, peace and joy
+ The universe is governed by universal laws, and by following these laws we can create a universe around us that is as exactly how we desire

When I live from this place, the world looks different. I experience more magic. Life seems to flow. Little things do not bother me. Peace comes easily. Happiness feels like my natural state.

EXPLORE WHAT SPIRITUALITY MEANS TO YOU

+ BE OPEN AND WILLING: Start by simply becoming curious. Are you holding on tightly to your set of current beliefs about the world, or are you willing to see things in a new way? Start to entertain the idea that perhaps some of the things you have come to know about the world, are not actually true. Start to explore some new concepts and try some new things on. Unless your mind is open, flexible and willing you will not be able to allow anything new in.

+ READ: Start reading new books. Simply walk in to a bookstore with the intention of gaining some new awareness of what spirituality could mean to you, and see what books you are lead too. Seriously, you will be lead. Gabrielle talks about how her first spiritual text, A Course In Miracles, literally fell or the shelf and dragged her to the counter.

+ CONNECT WITH NEW PEOPLE: Over the course of the past 10 years I have dabbled in and out of living and breathing my spiritual practice, but the times where it has been the strongest, is when I have had a community of like minded people around me. It can be intimidating at first to attempt to connect with new types of people and discuss unfamiliar topics. But if this is something you are seeking, it will help so much. Keep your eye out for local community events, meditation or yoga classes, free talks etc or simply connect with like minded peeps on the web!

+ MEDITATE: I have written about the benefits of meditation previously. But I am telling you now it is the number one way to begin to explore spirituality. Through meditation, you will find your self relax. Your mind will slow. You will be able to let go of some of your crazy, fearful thinking and reconnect with your truth. You may also begin to hear the whisper of your intuition which can begin to guide you and lead you. 

+ JOURNAL: The foundations of spirituality, lie in your relationship with yourself. A spiritual connection starts with a connection with yourself. Journalling is a great tool for this! Start by free writing about your thoughts and feelings. Tune your attention inwards and let what is inside you pour out. You may even write a question, and see what answer comes forth. By taking time to connect with yourself you will be able to develop a much greater awareness of the spiritual thread that flows through your life.

So, over to you. I would love for you to share your experiences...
+ What does spirituality mean to you?
+ What are your spiritual practices

WE ARE ALL IN THIS TOGETHER: THE POWER OF TRUE CONNECTION

Lately, I have been doing a lot of yoga. I get myself to class once or twice a week and I also practice at home. I have been dabbling in and out of yoga since I was 18. But something has just been pulling me to this beautiful practice lately. It has been calling at me to get myself there. To lay still and simply listen. There is definitely something larger than me right now that knows I need it. 

I love my teacher. At the start and end of my class she always shares some wise words, an inspirational message or some beautiful insights. I have found that in each class, her words have resonated with me,  so deeply. It is as if I am being told exactly what I need to hear.

My most recent class was no different. As I lay there in savasana, her words washed over me. She finished the class with this simple message...

"We are all one. We are all in this together"

So simple. Yet so profound.

+ We are all one -- We are all the same. We are all made of the same stuff. Whether we believe it or not, we all go through similar challenges, similar joys and similar experiences. We are not as different as we may think we are.

+ We are all in this together -- This journey. This life. This process. We are all here, just doing the best we can. We all want the same thing. Happiness. Peace. Love. Fulfilment. We are all on the path just trying to carve out a life that makes our heart sing.

Unfortunately, as a society, I think we have forgotten and completely lost touch with this simple truth.

OUR SOCIETY OF SEPARATENESS

I felt deeply inspired to expand on this teaching in a blog post because I think it is a huge one.

We live in a world where there is a lot of separateness, disconnect and competition. There is war, fighting and hatred. There is racism, sexism and terrorism. There is so much you against me, and us against them. 

In the workplace, we compete against each other for promotions and pay rises. Our schools breed rivalry as we work and struggle to be better than our peers.  Or politicians fight against each other for right and wrong. As women, we judge and evaluate our fellow sisters so that we can feel superior. On the roads we cut in, cut off and zig zag through traffic in the effort to get ahead of another.

All you have to do is listen to the news and you will hear stories of people against people. You against me. Us against them.

We have been taught to be so focused on ourselves. Our wants. Our desires. Our need to be better, faster, stronger, more successful etc. We have forgotten the most beautiful and powerful truth of why we are really here.

We are here to connect. We are here to love. We are here to serve. We are here to let go of all the crap that we think makes us different, and remember that we are all one. We are all the same.

CREATING CONNECTEDNESS

Creating true connection, starts with each of us as individuals. As we each change ourselves, who we are being, and how we are thinking, gradually the whole world will begin to change. It all starts with us. All great change, starts within us.

+ CONNECT WITH YOURSELF
To truly connect with another being, we first have to master the ability to connect with ourselves. I believe this is the first step.

Someone who does not know who they are, and does not feel secure in themselves, is much more likely to want to make others feel smaller in an attempt to make themselves feel bigger. This comes from a place of insecurity, separateness and fear. However, someone who is deeply connected with a strong sense of self and feels confident and certain about themselves, will feel comfortable to lift others up and see them become their best.

Take some time to really get to know yourself. Get familiar with your good and bad, your positives and negatives, your strengths and weaknesses. Through getting to know yourself you will see that we are actually not that different from each other. When you are comfortable with your own flaws, you will be less critical and aware of the apparent flaws in others.

+ BE VULNERABLE 

You cannot truly connect with another human being unless you are willing to be vulnerable. When we allow other people to see who we really are, good and bad, it tears down the walls that separate us. 

Anytime we are living in a false sense of self, protecting ourselves with distance and superiority, we make it impossible for anyone to get close to us. We must be willing to be raw, real, authentic with warts and all exposed. Doing this removes competition. It eliminates you vs. me. It creates a space of truth and oneness and allows two people to see each other for who they really are.

+REFRAIN FROM JUDGEMENT 

"Don't judge a man until you've walked two moons in his moccasins" -- Sharon Creech. 

How often do you judge another person? Label their actions as good or bad? Pass an opinion on who they are or what they have done? By doing this you are separating yourself and trying to give off the false impression that you are perfect. 

When you remember that we are all one, and we are all in this together, then the need to judge another falls away. We can empathise and understand that the other person is just doing the best they can. When we can acknowledge that we too, have made mistakes and done things we are not proud of, we can let other people off the hook when they do it too.

+ SERVE 

There is no better way to connect with another person, than being of service. To do this you have to get over yourself and make someone else's needs a priority. When you are of service, what you want for yourself does not matter. You are simply there to support and enable another person to get what they need. Being of service is simply about helping another. 

To do this you must be humble, generous, loving and kind. It may be as simple as listening to a friend when they are in need, letting someone else take a seat on the bus, doing a favour, lending a helping hand, volunteering your time, giving away something you own. 

Whatever it is, it is not about you. You have no hidden agenda. You are not afraid about anyone else becoming better than you, or getting more than you. You simply know that you are equal with this person, and that by serving them, you are in essence serving yourself.

QUIT YOUR FUTURE TRIPPING! : HOW TO LOVE YOUR 'NOW'

With all this new year goal setting flying around, I am finding myself getting caught up in a severe case of future tripping. My mind is completely overwhelmed with all of my future goals, and as a result it is taking me away from simply enjoying this delicious present moment. 

I have a bit of the grass is greener mentality. The grass over there seems so luscious and beautiful and as a result it makes the grass here look totally dull and boring.

Sure, there is nothing wrong with feeling super psyched about all the exciting things you want to manifest this year. However, trouble arises when you find that your future fantasising leads you to feel totally and utterly dissatisfied with where you are now.

This pretty much sums up exactly what is happening to me. Let's see if you can relate....

(above: my new affirmation!!)

MY FUTURE TRIPPING WOES

At the moment I have a day job. I enjoy my job. There is nothing wrong with it. However I do not love my job. The main aim of this job at the moment is to pay the bills so that I can support myself in my transition to start up my own business. Each day after work, I literally rush home so that I can start work on what I am really passionate about. In the evenings after a long day at the office, I do not watch tv or sit on the couch. I work. I write on my blog. I work with coaching clients. I study. I connect with my like minded peeps in the world wide web. I meditate. I read. I brainstorm about my future plans and I design and develop all the exciting components of my dream job. And I love it.

Basically outside of work, I do what I love. And I love it so much that sometimes I cannot sleep. And then, I wake up and I go back to my reality and it feels like a slap in the face. In comparison to where I want to be, where I am now seems totally boring and uninspiring.

So, herein lies my problem. How do we remain happy day in day out with where we are in our lives, while also allowing ourselves to get ridiculously caught up in all the delicious details of our future?

The answer? 

We have to learn to love our NOW, while at the same time being excited about what is coming

LOVE YOUR NOW

This is the trick. You have to find a way to love, enjoy, appreciate and adore everything about where you are now and what you have now, while you wait for all your awesome future stuff to come to you.

This requires a delicate balancing act. It is a balance between...

Appreciating everything you already have + Loving the present moment + Making every day the best it can be 

While also...

Focusing on the end goal you are working towards + Dedicating huge amounts of your physical and mental energy to your future outcome +  Feeling super excited and eager about where you are going

Now you get why it can be challenging, huh!

HOW ON EARTH DO I LOVE MY NOW? (I hear you ask!)

I want to share with you what I do to bring myself back to the present moment. This stuff is tried and tested and it really helps. So if you too have a case of the future trips, try out these hot tips...

+ Open your eyes: Personally, when I future trip, I am 100% percent stuck in my head. Often I find myself getting quite lost in the future world in my head. Life becomes one big daydream. When this happens I stop, open my eyes, and focus on something in my immediate environment. Start to actually look at what is around you and in front of you. We miss so much beauty and magic that is right in front of us when we are in our heads 

+ Make peace with where you are: Stop resisting it. Stop complaining about it. Stop noticing all the things wrong with it. Simply accept it. This is your reality in this moment. Make peace with it.

+ Remember, life is a journey: Yes, it sounds cliche but it is actually true. There is so much involved in the journey you are taking as you move towards what you want. Life is not purely about getting things. It is about who we become in the process. The reason things take time, is because we first need to go through the process of becoming the person we need to be in order to be able to handle what we are getting. 

+ Find the positives: When we are unhappy in a situation, the main reason is because we are focusing on all the things we do not like about it. I have no doubt that if there is an area of your life that you are wanting to change or move away from, you spend most of your time thinking about what is wrong with it, rather than what is right. True? So, start finding the positives. Start looking for what is great about where you are. Trust me, there are things. Search for them. The more you focus on the positives, the more positive your situation will become.

+ Learn a little patience:  In this day and age, we all want everything at the click of a finger. We are no longer prepared to wait. Patience, as a quality, is actually a beautiful skill to practice. The gift of being patient is that it makes you slow down. We are all so rushed these days. But having to wait for something, makes you stop. You are forced to stop and wait in a situation where you would normally trying to make things happen as fast as possible. Have a little faith in the divine timing that is going on, and practice a wee bit of patience.

So, over to you! I want to know...

+ What area of your life are you future tripping in?
+ What practices do you use to help you love your now?

PERFECT DAY TIP #1: BUILD YOUR MEDITATION MUSCLE

I don't know about you, but I am totally and utterly psyched for 2012. I think this is going to be a rocking year and I can definitely feel an electric energy in the air already.

For me, this is a year of many new beginnings. It is the year that I will be following my heart, letting go of what is familiar and embracing a life full of daring moments. I am stepping up and playing full out and I am willing to do whatever it takes to make my dreams a reality.

So, what does this mean for a life of perfect days? Well, I also have a lot planned for this little blog of mine, so watch this space! Firstly, if you have not yet noticed, the blog has undergone a new year makeover. I hope you enjoy the brighter colours and new layout.

This year, I will be bringing you a new energy, a fresh approach and more content, more frequently. You will still get your usual dose of inspiration + wisdom + tips for a wonderful life. But it will now come to you in some different and exciting ways.

You will also be hearing from other people, rather than just me. I have lined up a handful of fantastic contributors who will be bringing you inspiring and thought provoking content to help you make 2012 your best year yet.

So, here is your first sneak peak. This is my new series of posts which will become a regular segment on the blog: PERFECT DAY TIPS.

Seeing this blog is all about living a life of perfect days, I thought why not create a series of posts full of tips to create your most beautiful and perfect day. I will be sharing photos, advice, recommendations as well as practices that I use in my own life to make each day, the best day possible.

Some of these tips may resonate with you, and some may not. But each of them are there to be tried, tested and explored. They are practices that I know work for me, and that I hope will work for you too.

So, without further adieu, here is the first tip for you...

PERFECT DAY TIP #1: BUILD YOUR MEDITATION MUSCLE

A lot of people encounter a bit of a block when it comes to meditation. Many people feel that they cannot possibly sit still for even a few minutes. Or even if they can sit, they find it impossible to quiet or slow their mind enough to actually meditate.

Here is the deal: meditation is not about being perfect. It is simply about creating some time and space for yourself.

People also often wonder if they are doing it right. Or they say "how will I know that I am actually meditating?" Again, the point of meditation is not to adhere to any particular method and there is not right or wrong way.

THE PURPOSE OF MEDITATION IS TO:
+ Slow your mind
+ Reconnect with your body
+ Become aware of your breathing
+ Create quietness
+ Embrace stillness
+ Detach from your thoughts

HOW TO BUILD YOUR MEDITATION MUSCLE:
+ Practice: Simply start by making time to sit in quietness for 5 minutes each day. Some good times to do it are in the morning after you wake up or before bed. Do not worry if your mind is whirling at a thousand miles an hour. Just start by building the habit of sitting in stillness each day.
+ Use guided meditations: I love to use guided meditations with music and some audio as I find it easiest to slow my mind when I have something to focus on. I use Gabrielle Bernstein's meditations (see pic above) which you can download them here.
+ Focus on your breath: As you are meditating you will likely catch yourself getting caught up in your thoughts. If this happens just gently bring your attention back to your breathing. Put your attention on the sensation of air coming in and out of your nose, or of your belly moving in and out.
+ Gradually increase your time: Once you feel comfortable sitting for 5 minutes, try sitting for 10. Then once you a comfortable with 10, sit for 15. Like any new habit, it takes practice. But if you can persevere you will find that over time it will become much easier.

So, let me know how you go! I would love to hear your experiences. 

+ Do you have a regular meditation practice?
+ What methods/techniques do you use to help you?

NEW YEAR, NEW YOU!: 5 JUICY STEPS TO ACHIEVING YOUR 2012 GOALS

1. REFLECT 

If you have not yet had a chance to reflect on 2011, then I suggest to make yourself a cuppa, get comfy, and do it. Everybody has a different method that they use to reflect. Personally, I like to journal. Yet, some people would rather just review things in their mind. It is totally up to you how you do it, but it is definitely a must before you sit down to work on your new years goals.

Think back over 2011 and ask yourself these questions

+ What did I achieve?
+ What were the highlights?
+ What am I most proud of?
+ What is my biggest learning?
+ How did I grow and/or change?
+ What would I have done differently?
+ What did I not achieve in 2011, that I want to achieve in 2012?

This exercise not only makes you remember all the fantastic things you have experienced and created throughout the past year, but it also helps you get clarity on where you are now, and how you want to move forward from here.

2. SET S.M.A.R.T GOALS

I was having a conversation with my boyfriend the other day about our goals for 2012, and I realised something. I realised that not many people know how to really write a goal. You ability to achieve your goals will be compromised if you are not clear on how to set them.

I highly recommend you use the SMART Model when setting goals

Specific
Measurable
Action-oriented
Realistic
Time based

You also want to write the goal as if it has already happened


EXAMPLE:
A poorly written goal is: I want to lose weight

A SMART Goal is: It is now December 31st 2012 and I weigh 65 kg's. I perform half an hour of cardio training and half an hour of strength training 5 days per week, and I feel fantastic.

3. CREATE NEW RITUALS

I picked up this tip from watching a short clip on goal setting by Tony Robbins. You can check it out here.

Look at where you are now, and ask yourself 'What rituals (or habits) have got me to this place?" Then think about where you want to be, and ask yourself "What rituals or habits will get me there?"

You see, if you want different results, you are going to have to start doing things differently. Makes sense right?

Ponder these questions

+ What new habits do you need to create?
+ What habits do you need to let go of?
+ What do you need to do differently?
+ What rituals will take you where you want to go?
+ What rituals will take you away from where you want to go?


4. MAKE A VISION BOARD

A vision board can be created on a pinboard using photos, pictures or images from magazines. Or it can be done on your computer using a slide show of photos or images or using a program such as Picassa.

Rather than explaining the how to create one of these magical little tools, I thought you might like to see how these amazing ladies are doing it;

+ Jess Ainscough from Wellness Warrior gives an awesome step by step guide here

+ Denisse Duffield Thomas from Lucky Bitch explains it so well here 

+ Rachel Magahy from In Spaces Between has a beautiful example here

Then, once you have your vision board, place it in an area where you will see it daily. Repetition is key. Whenever you look at it imagine yourself living a life where all these dreams have already come true. Connect with the feeling of having it on a daily basis.

5. LET GO

Here is the clincher.

After working hard to create your goals, make your vision board and take lots of new actions, no doubt you will be wanting some return for all your efforts. But here is one thing you must find a way to do, and that is let go.

You have to loosen your grip on that outcome you want so desperately. You have to take a deep breath and relax about where you are. The more you watch and wait and become impatient about whether or not your results are coming, the more you are going to get in the way of their manifestation.

Instead cultivate a calm expectation. A knowing. A strong sense of belief that these dreams you desire are on their way to you. Know they are done.

When you set your goals with a sense of certainty, you can afford to wait for their manifestation, because it is not about IF they are coming. It is simply about WHEN.

So just chill out. Be light hearted and playful about it all. Love where you are now and enjoy all the fabulous things that are already great about you and your life. When you give off an energy of happiness and a feeling of already being complete, the Universe cannot help but bring you even more to make you feel happy about.

Now over to you...

In 2012, one of my goals is to connect with YOU, my reader, even more. So, I would love to hear from you.

+ What goals have you set for 2012?
+ What steps will you be taking to achieve them?

MY TOP 10 TIPS TO REVOLUTIONISE YOUR HEALTH (+ A SNEAK PEAK OF WHAT I EAT!)

People always ask me what I eat. And I love telling them! I am extremely passionate about health and nutrition and I love to eat in ways that nourish and energise my body. I am always coming up with new food creations, and discovering different combinations to create new flavours. I am also fascinated by the role food plays in our body, and how it affects how we look and feel.

I must admit, I am not much of a recipe follower. Nor do I read instructions. Rather, I make food intuitively. I like to experiment with flavours and pull together bizarre combinations to create a delicious treat.

My food doesn't always look the best. But that is not the point. I eat for nutrition, and for taste, not for looks. I guess that is where I sometimes differ from other people. When I prepare food, I try to squish in as much nutritional content as I can, regardless of appearances.


MY JOURNEY TO HEALTHY-NESS

I was not always healthy. In fact, I was the complete opposite. When I was a child I lived on Coco Pops and Milo. When I was at High School my diet consisted of toast with butter and honey for breakfast, a white bread Vegemite roll for lunch, and a huge bowl of pasta with cheese for dinner. Then, once I got to Uni, I relied on staples of coffee, chocolate and hot chips to get me through. It was not until I was in my early twenties that I really began to take control of my health.

Over the past 5 years, I have completely changed the state of my health and my body. I look and feel like a completely different person. Over the years, I have tried many different styles and ways of eating, and they have all combined to help me get to where I am now. I do not stick to any particular diet or way of eating. However, what take away from all of it, are some basic principles that I believe underpinned the transformation I experienced.


10 TIPS TO REVOLUTIONISE YOUR HEALTH  
(+ SOME PICS OF WHAT I EAT!)


1. DRINK FRESH JUICES + SMOOTHIES
I do not mean bottled juices or the smoothies that you get from Boost Juice bars that are loaded with sugar. I mean freshly squeezed juice (preferably with lots of veggies, not just fruit) and smoothies made with fresh ingredients and ideally dairy free.

All you need is a blender and you can whip up a fruity smoothie. And then, why not make it even healthier by throwing in some leafy greens! The fruit in the smoothie will do an amazing job at cutting through the strong flavour of the greens. You'll be amazed! 

SUPER GREEN SMOOTHIE

This is one of my make-it-up-as-you-go-along smoothies!

The ingredients are; 2-3 handfuls of baby spinach + 1/4 avocado 

+ 2 tsps of wheatgrass powder + 1 tsp of maca powder

+ 1 scoop of Sunwarrior Vanilla Protein Powder + a handful

of chia seeds + lots of cinnamon + water!

2. EAT FAT

I eat fat. Natural, good fat. Your body needs it. This type of fat does not make you stack on the weight. Rather it is the type of fat that is used for certain body functions and that is necessary for organs such as your brain, to work. Do not be scared of fat! I love to eat plenty of avocado, coconut oil, almonds, flaxseed oil and chia seeds. These foods are jam packed with healthy fats and Omega 3's. 

3. DITCH REFINED CARBS

I do not eat white carbohydrates. They have pretty much no nutritional content and all they do is make me feel heavy and sluggish. Instead I eat whole grains. I love brown rice, quinoa and buckwheat. They are full of nutrients, gluten free and are higher in protein, fibre and flavour. Plus, they will not give you a horrid blood sugar spike and make you hungry again an hour later. 

I like to eat carbs earlier on in the day (especially after I go to the gym in the morning) as they are much easier to burn off, and I find them easier to digest. My favourite grains to have at breakfast time are buckwheat and quinoa. Below are the 2 ways that I eat them!

MY FAVOURITE BREKKIE #1

Avocado on Buckwheat toast! I often have this in the mornings

after the gym with a boiled egg on top and with fresh baby 

spinach on the side. 

MY FAVOURITE BREKKIE #2

Savoury Quinoa! I cook up the quinoa the night before and the 

next day I will mix in some avocado and put a boiled egg on top.

In this picture I have also mixed through some kale, but when I am 

at work I often add cherry tomatoes and fresh spinach.

4. REDUCE SUGAR

I do my very best to only consume sugar in the form of fruit and honey. Even then, I eat these things sparingly. Unfortunately, sugar is hidden in pretty much everything these days, so to avoid it, you have to keep your eye out for it. Be aware of hidden sugar in sauces, breakfast cereals, drinks, dairy products and pre-packaged meals.

5. ADD IN GREEN FOODS + LOTS OF VEGETABLES

Whenever I am feeling a little sick or run down, the first thing I do is increase the amount of greens and fresh vegetables I am eating. It seriously makes a huge difference. At the moment, I do my best to eat something green with every meal. I do this by having baby spinach with my eggs/grains at breakfast time. Then for lunch I have a big leafy salad. And I always do my best to include green leafy vegetables with my dinner. Increasing my greens is the number one thing that I believe has changed my health.

MY LUNCH

Baby spinach + cherry tomato + mixed sprouts + avocado + tuna

+ red capsicum

6. DRINKS STACKS OF WATER

I know you have heard it a million times, yet I will say it again. Drink water! When you are dehydrated you get tired, your brain doesn't function and your skin looks dry and dull. When you are feeling hungry, drink a big glass of water first and then wait 20 minutes. You might just be thirsty rather than hungry! I keep a large glass bottle on my desk at work and I aim to drink 2 of them a day. It is much easier to get your water intake when it is sitting in front of you all day.

7. EAT IT RAW

I went through a phase of eating a lot of 'raw' food. This means fruits, vegetables, nuts and seeds that are not heated/cooked, as well as soaked and sprouted grains and legumes. I am no longer completely for that way of eating, however, it is important to eat living food in it's natural state that is not over-cooked.

Heating and cooking damages the structure of the nutrients in the food and also destroys many precious vitamins and minerals. It also destroys the enzymes that are needed to digest the food. Aim to eat as many of your vegetables in their raw, natural state to ensure you are getting all of their wonderful nutrients. 

RAW PIZZA @ GREEN LIZARD

A girlfriend and I visited the Green Lizard Raw Food Cafe in 

Sydney and sampled their raw menu. We shared a few different 

dishes, including this raw pizza! A.ma.zing.

8. ADD IN SUPERFOODS

Some people are a bit anti the superfood thing. But I am not! I love anything that is jam packed with nutrients. Some of my favourites that I use regularly are; goji berries, maca powder, spirulina, coconut, chia seeds, raw cacao and wheatgrass.

MORNING TEA PICK-ME UP

I love to create yummy superfood snacks. This treat is made up of

quinoa + tahini + raw cacao + a date + coconut flesh

... and the last 2 are lifestyle tips...

9. EAT LIGHT AT NIGHT

One of the changes that I made which dramatically changed my energy was eating a lighter dinner. I wake up at  5am everyday, and I simply cannot do it when I eat a big dinner. If you go to bed with a full stomach, your body will spend half the night digesting which will take away from it's ability to restore and renew itself.

Personally, I like to sometimes just have a green juice for dinner, yet I know that is not everyone's cup of tea. Just make an effort to start cutting back on the size or heaviness of your dinner. I guarantee you will find it a lot easier to get out of bed the next day.

GREEN JUICE

My standard combo = kale + celery + cucumber + lemon + ginger

Delish!

10. PREPARATION IS KEY
In order to eat well, you need to be organised. I find that on the days where I do not prepare healthy food to take to work, I will end up eating whatever I can find!

This may mean that you have to make time in your evenings to get your lunch ready, or wake up a bit earlier in the morning. Sure, it may seem like a lot of work, but I guess it depends how much you want to be healthy. Personally, I am happy to sacrifice a few minutes of sleep to ensure I get to eat healthy, nutritious food all day.

WHAT I TAKE TO WORK!

I always ensure I have  a supply of baby spinach, cherry tomatoes,

 red capsicum, celery and avocado at work. Then, I also take along a 

quinoa dish, boiled egg, my buckwheat bread and maybe a few

other snacks as well!  It varies from day to day but I like to just

leave a little supply in the fridge at work, so I can draw on it when 

I am in need of a nutritious meal.