Habits – Part 2 – Your own Habit Checklist and mini Guide

Habits – Part 2 – Your own Habit Checklist and mini Guide

The flavour for the month June has been Habits and Goals.  To round out the discussion I am sending you your own Habit Checklist and mini guide.  The Guide is a great tool to help you focus on changing habits which no longer serve you. 

Please keep in mind, perfection is not necessary.  Small meaningful steps and actions are what will propel you forward.   Steady progress is what will win the day.

 

DOWNLOAD YOUR CHECKLIST AND MINI E-BOOK HERE

 

If you are seeking support and help to identify habits that no longer serve you, my core 6-month program is a great place to start.  Please feel free to reach out and get in touch or view on my website- Working with me.

I have a few more things for you to check out.  I have a new community Facebook page dedicated to you.  It’s called The WHOLE YOU, Warmly Nourished and you can find it by clicking here.

The other new thing I have added, is a monthly Master Class.  Each month I will be sharing information around what I love – topics will vary, however, will stay focused on REAL FOOD.  These master classes will be live with a recording.  I would love you to join me live – but if that isn’t possible you can always book in and I will send you the current month’s recording.  

Each month I will post the topic and booking link in the community Facebook page, as well as my Business Facebook page – Warmly Nourished   The next Master Class is planned for Wednesday, July 8th.  Topic for July will be OILs.  Which oils should you use in your kitchen?  A comprehensive look at the BAD the GOOD and the BEST.

Have a wonderful week and look out for my next master class. 

Huge hugs,

Patricia

 

I bet you have these.  Are they good?  Do they feed your soul?

I bet you have these. Are they good? Do they feed your soul?

I am talking about HABITS and GOALS

Late last month, May, I sat down with the lovely Jessica Lee of the Spark Effect.  We discussed the nature of HABITS and what I term Goals for your Soul.  I even recorded the chat for you to have a listen to.

When you want to change a habit, the key is to keep it enjoyable.  Take small steps that are have purpose and keep you focused on the new behaviour you want to achieve.

As Jessica stated, “we can create big change through small, consistent, enjoyable steps, getting our reward centre activated and creating new neural pathways”.

I know this approach works; I have been coaching clients toward new habits ONE*STEP*AT*A*TIME for over 5 years. 

The other topic we covered was GOALS.  I love working on goals with my clients.  As a way to help my clients focus on what they really want, I started calling them GOALS FOR YOUR SOUL.  As Jessica stated, (and I agree whole heartedly),”if you are looking to set goals driven with purpose, it often requires getting back in touch with what you want and NOT what you feel you ‘should’ be doing with your life”.

I hope you enjoy our conversation and pick up some useful information. Just click HERE for the link.

I have a few more things for you to check out.  I have a new community Facebook page dedicated to you.  It’s called The WHOLE YOU, Warmly Nourished and you can find it by clicking here.

And I have also started a monthly Master Class.  Each month I will be sharing information around what I love – topics will vary, however, will stay focused on REAL FOOD.  These master classes will be live with a recording.  I would love you to join me live – but if that isn’t possible you can always book in and I will send you the current month’s recording.  Each month I will post the topic and booking link in the community Facebook page.

Have a wonderful week and look out for my new eBook on habits coming out at the end of this month.  If you are enjoying my newsletters feel free to share them. 

Hugh hugs,

Patricia

Observing Your Contemplations, AKA Meditation

Observing Your Contemplations, AKA Meditation

Its been a rather unique world we have all shared for the last 8 weeks, and it looks like things will slowly go back to?  Old normal, New Normal or What?  As this period starts to be revealed it might be time to start noticing how you’re feeling/coping.  Observing your contemplations.

Once upon a time I use to think of meditation as a total waste of time.  Too disciplined for someone like me who couldn’t sit still.  I use to leave my yoga classes when it was time for Savasana (corpse pose) The thought of being quiet and still seemed unnatural for me.  And if you have known me for any length of time, I give you permission to laugh out loud right now.

Do I still feel like this?  No, not really.  I had to change the language in my head from classical vision of meditation to Contemplations.  This term is easier for me to get my head around.  So now I take moments out each day to be quite and just contemplate the world around me, how I am feeling, or work through any issues from a calm place.

I have only just come into this practice– it started back in late 2012 after I had moment of…..well…..panic (visit the about me page on my website) and I needed to make some changes.  Over time, I have gotten better with this practice, and taking the time to reflect on what comes up.

I have noticed when I don’t do my early morning contemplation, my day doesn’t flow– it’s like it’s a mad rush and I can’t focus on what is important for that day.

Here are some wonderful things I would like to share with you if you have not found a practice for yourself.

    1. The personal insights that you gain from your contemplations can bring you to a deeper awareness of yourself.

 

    1. You may find that making it a point to connect with the part of yourself that is linked to your inner wisdom or create deeper connection to your physical body.

 

  1. Over time, you may want to start a contemplation journal/diary to capture what it is you are feeling.  The trick is not to edit yourself.  Instead you will want to:

    a. notice you observations and when you can, write them out as a stream of awareness.  Your thoughts may seem disconnected or random and that is fine.b.  the capturing of your observations is merely a way to capture your ideas.  Its not a book or an essay, it’s just your observations.c.  after a while, you might notice patterns emerge that can give you a better idea about what your thoughts truly mean.I am just starting my own journaling practice, and I’m not very good with the practice yet.  I will keep going and work through my issues and see what happens on the other side.I have been told, and I believe it, a meditation journal can be a wonderful way to record the messages that we receive from our spiritual intuition.   

    I was thinking as the world starts to reopen this might be a good time to start observing how you are feeling.

Is this a practice you might want to try?

Staying Healthy maybe the combination of a great immune system plus…

Staying Healthy maybe the combination of a great immune system plus…

The comment, “may you live in interesting times”, has captured my imagination over the last few weeks.

In my life time there has not been the reaction to a virus as is the case with Corona Virus ( covoid-19).  The measures taken so far, are in an effort to protects us, as a population, from contracting the virus and passing to each other.   And its critical  we practice these measures to protect ourselves and those who have a weaker immune system.  It just feels so anti-social not to be with family, friends, and colleagues – almost UN-natural to me.  I am missing my hugs.

Yet, believe it or not,  there are some positives from the current unique postilion the world finds its self in.

– A reminder to us all to pay  closer attention and  adherence to our hygiene.  Washing your hands with plain soap and warm water is a must and has always been the best method for reducing the spread of germs, bacteria and viruses.
This has been my go to my entire life and magnified when ever I am in a kitchen ( my own as well as a commercial one).  Seems odd to have to remind us of this, but hey folks get complacent  – its part of being human.  The newly enforced rules have gone beyond standard code of practice, however to minimize the spread they are important.  I just wonder how long they will be in place.

– Work on building a strong immune system.   I love this and its in my “Wheel House” – I practice this and help support others to keep building their immune health.  This can be achieved with combination of
Eating a balanced whole food diet, packed full with all the yummy foods which build health.  Your diet will help you maintain the critical elements that help you build and maintain a strong immune system  – zinc, selenium, iron, copper. folic acid, Vitamins A, B6, C & E.  Get plenty of sleep, at least 8 hours.  Reduce chronic Stress, chronic stress wears down your immune system.    And ensure you are moving your body daily, exercise helps to reduce stress and accelerates circulation of white blood cells.

– A positive mindset.   I am speaking for myself, I find life’s bumps are easier for me when I try to see the positive side to difficult situations.  I call my approach “Finding the Silver Lining”.    Studies are finding that positivity help people make better health and life decisions and focus more on long-term goals. It is also suggested that negative emotions can weaken immune response – breaking down your bodies natural defenses.

Take Care of You – watch your personal hygiene – help yourself build a strong immune system – and think positive thoughts!    Find your Silver Lining.

 

What is simple, colorful, flavorsome and used in cooking & baking?

What is simple, colorful, flavorsome and used in cooking & baking?

The Stunning Carrot!

Do you see carrots as a hero vegetable?   You could say they have super powers yet how would you know without a label to tell you.  What a shame, if carrots did come with a nutrition label PLUS marketing messages here is what I think you would see;


Carrots are a good source of vitamins and minerals!
Carrots are extremely low in fat!
Carrots are a component of a healthy diet.

 

Now turn the carrot over and lets see what is on the back panel:

The nutrition facts for two small-to-medium raw carrots (100 grams) are:

  • Calories:                 41
  • Water:                    88%
  • Protein:                  0.9 grams
    • Carbs:          9.6 grams
    • Sugar:          4.7 grams
  • Fiber:                     2.8 grams
  • Fat:                        0.2 grams

    Carbs
    in the form of – starch and sugars
    Sugar in the form of sucrose and glucose
    Fiber in the form of pectin { a soluble fibre} and cellulose, hemicellulose, and lignin {insoluble fibre}@
    @Soluble fibre helps lower blood sugar levels by slowing down your digestion of sugar and starch.
    Insoluble fibre helps reduce constipation

And the vitamin and mineral content is also worthy of mention, look at all you get in just two carrots!

Vitamin A promotes good vision and is important for growth, development, and immune function
Biotin: A B vitamin plays an important role in fat and protein metabolism
Vitamin K1 important for blood coagulation
Potassium important for blood pressure control
Vitamin B6 involved in the conversion of food into energy


W
ould agree, carrots are a rather good vegetable to have on hand.

However, I don’t think there are enough recipes that allow carrots to show off.  Carrots are still seen as things to hold dip, add to recipes for flavour, used as a side dish, but never as the star of its own show.    What if there was a recipe that allow the humble carrot to be the star.  I recently found such a recipe – Carrot Sung Choi  Boa.  The recipe was perfect for a party I  hosted over the weekend.  The guests loved it, I loved it and my husband loved it.  I know you will love it too, so I have included the recipe here for you!

Now that you know what a kick *** vegetable carrots are, will you use them more in your daily cooking?  Maybe you need some ideas to help your own creative juices going – here are some ways I use carrots:

  • Roasted whole to be use as a side dish or for salads
  • Grated, to be added to any thing like meat loaf, pasta sauce, and salads (adding fibre ).
  • Cut into different shapes for different uses – coins, baton (carrot sticks), spiral (for noodles), thin match sticks, diced (mirepoix) for stocks and stews.
  • Healthy snack.
  • You can turn them into soup, dips, or juice, bake into a cake, turn into fritter, or plant-based filling for Sung Choi Bao

  • Or use with other left over vegetables, like cherry tomatoes and zucchini and create a whole meal like I did after my party.
    I was left over veggies - Now I am a main meal

    Am I going to be a soup, pasta sauce, or…..

     

    I turn 500 grams carrots + one onion + garlic + 2 zucchinis + 300g of cherry tomatoes and 1 tin of chickpeas into a vegetable tagine. All  vegetables were saved from going to waste!

    Pantry creation

    Stunning vegetables saved from going to waste!

 

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