A Scoby of Kefir Milk - What the ?

A friend from the local group of women (& kits) I run with offered me a Scoby of milk kefir.

I had heard of it but until this week I had no idea what it actually was, what it did or what it looked like. Kefir is a delicious probiotic beverage.

A Scoby is a symbiotic colony of bacteria and yeasts !


It has opened up a whole new world to me ! 

I took her up on the offer Wednesday afternoon and I am hooked. She also shared some of her garden with me - raspberry and strawberry plants , peppermint and I have more offers of plants when my garden is ready. As she showed me around her garden and her chooks - I was most envious and ready to stick a cracker under my husband inspired to dig deep .

Now - I've joined the local Plants and Gardens Facebook group. More plant , garden and information sharing.

There is also so much to learn and the community of fermenters (not a bit like dementers) is so supportive. So what are kefir grains ?

Alex Lewin, ‘Kefir grains are combinations of yeasts and bacteria living on a substrate made up of a variety of dairy components.’ 

The live kefir grains look a bit like cottage cheese or cauliflower florets. They have a gelatinous in texture - mine was a soft blob. Don't be put off. 

credit - wki pedia.

 Milk kefir , rich in beneficial bacteria, contains phosphorus, vitamin K, biotin and folic acid - all essential nutrients to health and well-being.

The best site for information I have found - which has everything you need to know about fermenting and preserving is Cultures for Health - this is about Kefir


Another Facebook friend added me to this Australian group when I asked - PRESERVING, FERMENTING and HEALTHY EATING - Australia.


This was my first batch - last night.

 You can get Water kefir too - I didn't get any of this yet because it is much slower to grow.

My interest is the research (I admit I've only just started reading the literature ) that Cultured dairy foods potentially play a role in the prevention of cancer as they exhibit anti-tumoural effects.

Tell me have you heard of Kefir ?
Do you ferment or preserve food ?


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Stepping out of my comfort zone, Naturally - RedBalloon review

 RedBalloon review

I was stepping out of my comfort zone when I decided to choose a Scientific Naturopathic consultation for my next RedBalloon experience ...I possibly needed a detox after eating all that chocolate and fudge.

What ?

Hands up who wouldn’t want more Sleep Abundant Health, Energy and Vitality!

I‘ve always had the understanding that  Naturopathy focuses on naturally occurring substances, minimally invasive methods, and encouragement of natural healing. I wanted to know more as I travel the path to recovery .

I trusted the fact that because they were a Redballoon experience they must be reputable. In the past I may have been sceptical about some alternative medicines with my nursing background / career. I know diet and natural therapies play a big role in healing in many cultures.

I had already booked this experience when I discovered my son’s new girlfriend, was ‘training’ to be a Naturopath. [A four-year Bachelor of Health Science in Naturopathy degree. She was telling me how much she loves microbiology one day...not my favourite health subject ]

Interesting, hmmm, I hope she curbs his junk food addiction.

I arrived early and was given a lovely cup of green tea (Of course)

My consultation with the scientific naturopathic practitioner began with a detailed questionnaire, then a patient interview focusing on my diet and lifestyle, health concerns , medical history, emotional journey {right now especially with cancer } and physical features like height and weight, skin , BMI and muscle mass. All information basically to give her a full picture of how I manage my health. She put me at ease and listened...not like some Drs who care less about the whole person.

The information I gave , used in conjunction with my results from the testing, helped determine my health priorities. The testing package includes a zinc mineral test, (zinc is one of the most important minerals for long term health and longevity) and the highly regarded cellular health test.

I was deficient in zinc and I had a few areas to work on with my nutrition.

I’m still under the Oncology team and having Herceptin treatment every 3 weeks so I'm always going to be cautious. All the advice I received was sensible . She actually asked more questions about my health and diet then they ever have. A lot of the advice was similar to what a renown nutritionist recommended a few weeks ago.

I got feedback on the health and energy of my cells, my body composition and the biological age of my body (I have the body of a 42yr old – hurrah). My body weight was spot on, but I’m lacking muscle mass. I’ve lost muscle mass since my breast cancer diagnosis.

After my Naturopath practitioner collated the results, she gave me a tailor made program including a few nutritional/dietary changes and supplement recommendations to target my specific health concerns and assist my body in returning to full health and vitality.

When I told my husband I needed more sleep ...he agreed 110% !
He said "Turn off the computer. Go to bed earlier  – you are not sleeping in".

I've really been trying to give a go but being sick the last week with a respiratory infection has not been easy.

I would highly recommend this experience. I trusted my practitioner's advice and I purchased a few recommended supplements, though there was no pressure to do so.

Personally, I wouldn’t advise anyone ever to rely on this type of treatment alone for cancer. Serious consequences may result avoiding or delaying conventional medical care. Also, if you are visiting a Naturopath, be sure you know what kind of training and education the person has. 

Thanks to RedBalloon and Radiance Healthcare  It was so easy to book a suitable time. A day later, when I wanted to move my appointment from 3pm to 4pm  , it was no problem to change with Radiance.

RedBalloon have the ultimate in 2500 + different experiences across Australia. The variety of experiences that cater to all ages ,and lifestyles means there is something for everyone to choose.

If you can't decide on an experience buy a gift voucher. RedBalloon vouchers are perfect for any occasions ...I really don't need 217 reasons to take a mini break this winter ! One would suit me perfectly.

There is a special deal for My Little Drummer Boy readers!

• Offer: Spend $129 or more on any RedBalloon experience, and receive $30 off.
• To redeem:  Visit www.redballoon.com.au and enter the promotional code REDMUM12 at the checkout to receive your discount.
• Terms and Conditions: Offer valid until 31/12/13. Promotional Code can only be used once per person. All purchases are subject to Red Balloon T&Cs, for full details see www.redballoon.com.au/help/terms-conditions

Disclosure: Thanks to the team at Digital Parents Collective for inviting me to be a part of the Red Balloon Experience Program. I will be sharing more awesome experiences with you over the coming months. Stay tuned!  As always, all opinions are my own however the experiences are complimentary.
I paid for my own supplements.



Linking with Essentially Jess #IBOT


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Up and down , Get up !

Yesterday, was a very long day we left home at 6am to travel to Sydney for my last review appointment. We arrived home at midnight. I felt for my husband.

Up and down the emotional rollercoaster the highways and by-ways is physically, emotionally and mentally exhausting - the round trip is 700km /10hrs... I wasn't driving. It's a relief my next treatments will be 15mins from home. 

The Oncology review clinic was running 2hrs late - we exited our 10:45 appointment at 1:30pm. We saw Dr #1 at about 12:45pm for 10 mins, then waited 15 mins in between to see the Oncologist for 10mins.

It was all good with nothing new to be learned. They don't even examine me. I'm not not complaining , just saying I'm glad we had another reason for the trip down to Sydney.

When you arrive you wait in big 'muster' waiting area before being 'drafted' in smaller waiting rooms down the corridor or waiting for your beeper to go off saying they are ready for you in Chemo or in Radiation.

I'm  a little bit thankful appointments were late, because I got to briefly catch up with my 'old playgroup' friend, A. She was diagnosed with Breast cancer a month prior to my diagnosis. A was there in big waiting area, waiting to be beeped for her chemo as the chemotherapy treatment clinic was also running very late.

We chatted about our eyebrows (or lack thereof ) , dark painted nails , diets & cancer food and positive ways of coping , as you do... In the 'quiet 'crowded waiting room I'm sure everyone was aware of us.


Not everyone looks sick , though you can easily spot the cancer patient from carer usually by the head gear or the ones gently guiding frailer looking older people . Some people talk in hushed voices, guarding their 'personal' and emotional space. They just stare ahead at the TV, their phone or iPad or old magazines. Styrofoam cups of tea, coffee and 'plastic' biscuits are available if you like.

Sitting there you feel such a strong range of emotions ; anticipation, anger (One lady was very 'agro' because the clinics were running so late) , hope, sadness, even boredom ... mirrored in the sea of faces that surround you. Though now the chairs are banked, fixed in rows and close together instead of around the walls you don't make so much eye contact.

This morning I was feeling down, as well as tired and cold (yes it's blowing a gale with wild weather here as everywhere). I'm grateful my SIL who minded our little boys, at the other farm due to our late return, was putting them on the school bus.

I couldn't summon the emotional energy to get up. I'm don't exactly feel depressed, in fact  I feel physically better this week. Some days are better than others. I think it is returning to the Dr's office and talking about cancer that reminds me of my diagnosis and the interruption that cancer has caused to our life.

We also visited our old home for 15 mins , it's empty (tenants vacated), while still filled with memories ...not to mention clean carpet, my big kitchen , my roses , a lush green lawn and our old life.I still love the farm, our 'homely shed' and living here. Just sometimes it feels lonely and isolated here. I miss my friends.

Eventually, I stumbled out of bed at 11:30 am , only after my darling hubby made me tea and toast in bed, then lit the fire and went off to borrow firewood from the neighbours ; ).


 

I happened upon this song - I like it ! GET UP !

I'm a bit fired up now by the song and the fire.Though going back to bed is still inviting ...did I mention it's cold , grey and blustery and my hammock is like a parachute in the wind. 


Do you ever feel like you just want to stop and catch your breath ?
Would you like to hit pause, lay low and stay in bed all day ?

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Have you felt yourself today ?

One of the reasons I am blogging about my breast cancer journey is to raise and spread awareness. I know that reminding people to check their breasts could save their life.

It is healthy habit that should be as much a part of your daily routine, like showering, dressing and looking in the mirror. 

You don't need to wait for a special day, check your breasts wherever and whenever works for you but do it regularly. A minimum of monthly is recommended.


I was always a little Breast Aware but even so I was slack and hap hazard about checking.
I wasn't aware of all the changes to look for ...it isn't just a lump.

Most breast changes aren’t due to cancer - but if you find a change that is unusual for you, see your GP to make sure.

I had 2-3 symptoms at diagnosis - though my breasts were always lumpy. I found this website which tell you what to look for

A new lump or lumpiness, especially if it's only in one breast. A change in the size or shape of your breast. A change to the nipple such as crusting, ulcer, redness or inversion. A nipple discharge that occurs without squeezing A change in the skin of your breast such as redness or dimpling. An unusual pain that doesn't go away.

I had 2-3 symptoms at diagnosis - pain, discharge on squeezing (because I had pain) and my breasts were always kind of lumpy. I did see my GP immediately, both times I had nipple discharge. May 2011 it wasn't breast cancer (that I know).

How do you reduce your risks ? 

I had no family history .
I breast fed for over 4 yrs .
I have never been overweight.
I'm active and I've had a reasonably healthy diet with only a little alcohol consumption.

How do you calculate your risk based on evidence ?
Calculator

 I didn't know that an inherited faulty gene only accounts for 5% of all breast cancers. Even then breast cancer is so common that it need not be a faulty inherited gene that causes BC within the same family.

I thought it couldn't happen to me , though I've had several mammograms and ultrasounds despite that misguided belief...just for reassurance.


So have you felt yourself today ...you can never be too busy !


Cheeky checkups is a campaign aimed at younger women because mammograms and ultrasounds are apparently less effective at detecting breast cancer -   https://www.facebook.com/NBOCCCheekyCheckUp


Like further information, visit www.nbocc.org.au/resources
This not a sponsored post I am just continuing in my quest to remind everyone how important it is.

Thankful for Choices and warm hugs

I've noticed a lot of people are struggling right now physically and emotionally with their purpose in life, self esteem ~ regarding weight and health issues, relationships and even their blogs.

Some days the sheer weight of the number of choices before us exhausts us .With to do lists as long as {insert your own} -the Harbour Bridge- is it any wonder we give ourselves a hard time.

My mind is buzzing with all the things I have (yes really need) to organise , people to see or annoy or email , or wrangling the kids and school stuff -  that I can't engage the present except for intently checking Facebook updates and emails.

We are burdened with such high expectations that we feel unfulfilled and frustrated.

I find it personally hard to silence my inner critic, to quiet the noise in my head and just go with the flow. If I can't keep up I feel a failure.

I worry about the future and our plans for it , I worry about things that may never happen and I forget to live in the moment.

I ask myself how do I find a balance ?

I know having less choices would be easier but putting things in perspective I have a rich life. Sure I have past regrets about bad choices and bad experiences and I can't change these.

“There are 86,400 seconds in a day. It's up to you to decide what to do with them.”
― Jim Valvano

I'm  still letting go of ~ the preconceived ideas about how things are meant to be; the things I can't change and  bridges I don't have to cross. 


I can make better choices ...

I'll focus on practical steps to stay as organised as I can be (plenty of blogs to help me there) ...

I'll focus on my running , getting fitter and stronger...step by step.

I'll find a sense of purpose by engaging in activities or creative pursuits that interest or inspire me...crochet a granny square or make a quilt ...some day.

I'll connect with like minded people and I'll breath deeply .If things don't go my way I try again .. tomorrow or the next or reassess plan B.

I'm making a start today !

Right now I am thankful for the warm hugs of my cherubs, though I have to ask them to not touch my face - because they have 'boy germs' a hacking cough and the green curtains are down in Tissue town.

We have all been unwell this week and they are home from school again today. My husband has also been away for work. It's tough solo parenting and my admiration for single parents is beyond measure.

Many mothers are better at caring for their children (and even friends in need) than ourselves. When our cherubs are hurting or unwell we wrap our arms around them, soothe their worries or injuries , say kind words and nurture them.

It is time we choose to nurture the child inside you ourselves - how about metaphorically giving yourself a warm hug ...say something good about yourself and challenge the inner critic !

Most things will pass , "this too will pass" is my favourite mantra !.

Go gently and make good choices - for you !

? credit unknown - I feel like doing this today except it is raining ...yay for filling water tanks.

So what is good about you (make a new list) ?
If you draw a blank phone a friend...


♥

The Hunger Games ~ totally Pinworthy

So it seems totally wrong to post about running and health , after chocolate, but lets run with it anyway.

I find it challenging to run outside, on the road,due to my hearing impairment . I worry about not hearing cars approaching. I mainly stick to the treadmill. I love the treadmill workout programs I found via pinterest.

My right sided peripheral vision is impaired so I have to be careful too - not to run into low tree branches.

As well , the farm has uneven dirt tracks and it's dusty at the moment from a lack of rain .

There is a paved track to the zoo I plan to try in the coming weeks.

Source: eathealthy-getfit-sleep-repeat.tumblr.com via Trish on Pinterest

Last week I ran 8km in secs under an hr and I'm working up to 9-10km this week. It isn't easy but I know can do it. I've been inspired by Naomi @Seven Cherubs all the way.

The 14km City to Surf ,with Team World Vision, run is August 12th .So far I've raised $275 of my $1000 goal.

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Source: feel-that-burn.tumblr.com via Trish on Pinterest

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Source: fitsugar.com via Kirsty on Pinterest

This is my training focus this week - mixing up my treadmill workouts so it feels like I am running outside.

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Because it is really about the food

Source: greatist.com via Trish on Pinterest

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Inspiration for the week

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Thankful for running and Team World Vision

Recently I completed the #C25k - well Ease into 5km using the Bluefin app.
In 8 weeks I was transformed ...no that is a lie !

Source: weheartit.com via Trish on Pinterest

Slowly I have improved.I am still reluctant to call myself a runner ...

Source: getfitgetskinny.tumblr.com via Trish on Pinterest

                                                                                                                                                                                                      

Source: img.earthshots.org via Trish on Pinterest

 What I think I look like

Call me crazy but I signed up to Bridge to 10km as soon as I finished the C25k.

I am thankful I can run albeit with the grace of rhino !

My friends on social media gave me lots of encouragement when I completed each day's run (3 per week).

Walking is still more my style but running gets you there faster ...and I'd still like to lose a little flab fat !

What gets you there faster ?

Myth: Exercise done at a low intensity, such as walking, is better at fat burning than other high-intensity activities, like running or cardio activities where you push yourself very hard.
The Truth: In a strict scientific sense, these claims are true because working at a lower intensity requires less quick energy and a higher percentage of fat is burned. But you'll also burn fewer calories than you would if, for the same amount of time, you work out at a harder intensity (running versus walking). If you're trying to lose weight, even though a higher percentage of fat is being used, a lower total amount of fat is lost. Find out more here it's very helpful info

                                                                                                                                                                                                 

Source: google.com via Trish on Pinterest

What I'd like to look like

Making a difference and having a purpose for torturing myself running is my new goal. Have you heard of the Mother's day Classic ?
I'd like to run it but I think I've left my run (no pun intended) a little late this year for fundraising.

The Sydney City2Surf is on Sunday, 12th Aug, 2012 .
I've been wanting to run this event for years  .
I've now got my sights set on it.
Why ?



It doesn't matter if I can't run or jog 14km -I can walk too. The money I raise will make an impact.. ten fold !!

It can make a real difference around the world with 10 x the value of my donation - if I run with team World Vision.

UPDATE - I'm now officially a Team World Vision runner  -  See my hero page here to sponsor me - $5 or $10 every donation will make a difference and have 10 x the impact - you can start sponsoring me now !


The real other reason I run

Source: girlmeetsbanjo.tumblr.com via Trish on Pinterest

♥

Walk for Prems ~ Close to my heart

I've told you before about the day our family grew by 4ft; just two little treasures among 59 babies born prematurely across Australia each day. Little miracles happen though families need a lot of support.




My twins Sam and Joel were born strong and perfect @ 2.8kg & 2.1kg . Fortunately apart from needing oxygen & suctioning at birth, and nasogastric tubes for feeding they were well premmies.

They spent 4 days in NICU. Not really long as far as some premmies go. Then almost another 2 weeks in the Special Care Nursery before coming home.

I have many friends with even tinier premmies than mine (read their story)

On Sunday 6^th November at Bicentennial Park, Sydney - Siders  being encouraged to come together for the inaugural

WALK FOR PREMS’ 2011 – A BIG WALK FOR LITTLE AUSSIE BATTLERS

Register to take part at www.lifeslittletreasures.org.au

What:   Life’s Little Treasures Foundation “Walk for Prems” charity walk / fun-run

When:  Sunday 6th November 2011, 10am meet for a 10.30am start

Where:  Twin Sails Shade Area, Bicentennial Park, Homebush Bay, Sydney

Register at:  http://www.lifeslittletreasures.org.au/walk/registrations/sydney/

Registration fee:  Adult $25 and Children $10 (all proceeds and donations go towards Hospital Survival Packs)

Life’s Little Treasures Foundation (LLTF) President, Parool Shah, says "More than 45,000 Australian babies are born premature or sick each year, with some weighing less than a bag of sugar" ...

Shah comments:   “Having a baby born premature or ill affects the whole family.  Our aim is to raise awareness of the issue, support families by providing information and practical assistance and promote medical research in the area.

“The walk and fun run not only helps raise national awareness of the issue but brings families together for a day of celebrations.  It’s comforting for families to talk to others, share experiences and know that they’re not alone.”

About Life’s Little Treasures foundation: 

Life’s Little Treasures Foundation (LLTF) was established in 2005 by a group of mothers
of premature babies. Its focus is on improving the lives of premature and sick babies, by providing information and support to their families.  Last year LLTF helped more than 1000 families with premature or sick babies though services in hospitals and in the community. 

For more information, visit www.lifeslittletreasures.org.au

I won't be home in time to take part but I hope to do my bit by sharing this on blog. 

♥ Never miss a post

JulEYE and your child's sight

As you know my five year old,Sam, has worn prescription glasses since he was 20 months old.

We didn't detect a problem ourselves apart from the white eye reflection which I picked up in my photos when he was 11 months old. I was terrified *.

Sam has a genetic disease "Neurofibromatosis 1" - which can result in an optic glioma, his eyes were being already being checked (initially every 3-4 months) to detect them early if they occurred.

Fortunately while he hasn't had an Optic glioma , he does have myelinated retinal nerve fibres plus myopia (causing nearsightedness).

I still get photos with a white eye reflection - potentially a serious symptom of some eye diseases.

I know what Sam's is - myelinated retinal nerve fibres plus myopia - white fibres cover his lens. It has affected his vision though wearing glasses helps corrects this. I just hope he doesn't end up with a turned eye ('cross eyes' -like me) because when a child has vision issues that go undetected it can cause the brain to switch off that eye (like lazy eye).

It was only on subsequent visits they found he was longsighted in his other eye. I am glad we were having his eyes checked. Sam may still need a patch for one eye to strengthen his weaker eye.

When I received an email asking me to mention about JulEYE I immediately had to share it.

Why ?

Every 65 minutes, an Australian loses part or all of their vision – this may explain why one third of Australians list blindness as their most feared health condition alongside cancer. Yet the majority of Australians do not get their eyes tested regularly, despite the fact that 75% of vision loss is preventable or treatable. The Eye Foundation, a not-for-profit organisation, is once again encouraging all Australians to get their eyes tested in July as part of its annual ‘JulEYE’ campaign kicking off on July 1.

Each week of ‘JulEYE’ will focus on a different aspect of eye health. The third week will be focused on children’s eye health and encouraging parents to have their children’s eyes tested and be aware that vision problems are not exclusive to the elderly only and can affect babies and young children. 

As a mother,  who has faced such issues I wanted to share this.I am aware that is quite widespread in Australia.

Undetected vision problems are estimated to affect one in four Australian children. Parents need to be aware of the importance of children’s eye health and that regular eye checks are just as important to a young child’s overall health and wellbeing as other regular health checks, therefore, good eye health beginswith testing from birth. 

The Eye Foundation is asking all Australians - no matter their age - to get their eyes tested this julEYE, and place eye tests every two years on their family’s calendar of regular medical checks. 

AS parents we need to protect our children’s vision

Kirk Pengilly is the ambassador for ‘JulEYE’, as well Australian country artist, Lorin Nicholson and many other young, inspirational Australians currently battling eye disease.

The eye foundation would love others to mention this and help spread the word about this great cause!

For more information or to link to the Eye Foundation website please go to www.eyefoundation.org.au

They are also getting social this year so you can:

•   Follow on Twitter- @EyeFoundation;

•   Like on Facebook-  The-Eye-Foundation FaceBook Page; and

•   Chat to them on their blog- EyeSiteBlog.com

*Everyone please note - white eye reflection is not normal and you should get a referral to an Opthamologist asap if you see it in your photos. It could be life threathening if left unchecked. 

 

PPS I can't stress enough how important sight is. I am almost blind in one eye for a completely different reason (head injury as a child at school with undiagnosed partially detached retina).I have peripheral vision but a huge blind spot in my central vision.

This is a non sponsored community announcement - because it is so important to me.

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It's an Emergency ...

Do you, your visitors, family & friends know these important numbers ?
Do you have leave a list on your fridge for carers ?

credit

EMERGENCY PHONE NUMBERS

1.  AUSTRALIA FIRE/POLICE/AMBULANCE                    000 
   
   
2. Poisons Information Centre 24 hour a day, 7 days a week, Australia wide           13 11 26   
3. *Healthcare Direct 24 hour health advice line When it's not an emergency ~  1800 022 222
   (EXCEPT Victoria)
   
   
4. *Pregnancy Birth & Baby helpline                                                        1800 882 436
   
   
5. Alternative Emergency Number Mobile Phones ONLY                                     112
   
   
   
6. Doctor Phone Number 1 ____________________________________________
   
   Doctor Phone Number 2 ____________________________________________
   
   
7. Local Hospital ____________________________________________________
   
   
   
8. Our address ____________________________________________
   
                      ____________________________________________
   
   
9. My phone number is ___________________________________ or
   
   
10. Mobile    _______________________________________________
    
    
11. STATE emergency services SES  : _______________________________________
    (Check for your own state's number) 
12. VET     _____________________________________________________
    
    

It might seem strange having phone numbers and address of your own home but if you are not there or the one injured would your child , friends or relatives know your actual street address, especially in the stress of an emergency, to tell an operator.

You might also add first names / last names of yourself / children if they are different . Remember to keep an ICE (In CASE OF EMERGENCY) number in your mobile phone too- so if somethings happens to you they know who to contact.

*The 24-hour telephone health advice lines is currently available to residents of the Australian Capital Territory, New South Wales, the Northern Territory, Tasmania, South Australia and WA.

Important Victoria only has a
NURSE ON CALL SERVICE               1300 60 60 24

PS  I wanted to do it as a PDF so it could be printed but I never had the time to search how...It is now on my to do.New blogger formating is a nightmare. 

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13 ways to conquer the cravings

(not sure of image credit)

Excess {or any unhealthy snacking} between meals does not augur well with our get fit or weight loss efforts. I won't go into the psychological reasons why we do it (we all know why ~ not just because it tastes so good) just a few practical ways we can reduce it a bit. 

Don't try it all at once - one step at a time one bite at a time and will power. We know it's hard to teach your self to say no.

1. Plan ...Plan meals that keep you fuller longer and plan your meals in advance especially to resist the urge to buy takeaway meals because you can't think what to cook or have no food in the pantry/fridge that appeals.
2. You have Google with 15,800,000 healthy meal recipes (yes I just checked) -so don't be boring try something new and look for lower fat versions of your favourite recipes or snacks.
3. Make a Shopping List  - aiming to buy only the groceries according to your weekly meal plans. Stick to the list in your hand and do not be swayed by it.
4. Write yourself a list of things to do if you feel the urge to snack .Leave it on the fridge. Try to understand when your body is truly hungry and you are not just snacking because you are feeling down, lonely or bored. Ring a friend, 'jump' on the computer or go for a walk with the kids to the park.  Or put on some music & dance with kids, grab a book or fold the clothes :).See if the craving passes.
5. Remove temptation.Clear out the cupboards. Replace and substitute unhealthy "snacky" high fat/sugar type foods for a healthier option which will keep you fuller for longer. Pre cut vegetable sticks / make a tomato salsa or have fruit & yoghurt to eat / low fat baked pretzels etc. Drink more water too instead of eating or in place of other drinks.
6. If you can't remove temptation...Reduce pack sizes - buy small portion packets (yes it might cost more) and/or divide up larger packs yourself and put them away in not easily accessible spots (the top of cupboard you can only reach with a chair) Instead of just grabbing a quick bag of chips or bar {PIECE} of chocolate - if you have to get out a step ladder or chair you might think twice.
7. Brush your teeth soon after eating dinner {or breakfast} -when you brush the kids teeth is ideal - it makes me think twice about eating chocolate or snacking later.
8. Teach your children to say - 'You 've had enough mummy' and 'Only a small bite' if you must try their snacks. Mine do without any prompting LOL. Request & remind your spouse not to eat  those irresistible 'snacks' in front in you and increase the temptation directing at hand.  
9. Don't deny yourself completely. Of course at the end of a stressful day with the children we all wish the tune of gourmet ice cream and chocolate did not sing its siren song quite so loudly . Hoping it will drown out the fruit & yoghurt or other healthy snacks saying 'pick me' it not going to happen . If you do cave in then enjoy it, relish it and then let it go. Don't keep beating yourself up - instead look up how many minutes of whatever {exercise you prefer] takes to burn it off and give that a try. Don't give up on your commitment to reduce snacking over just one snack. Tomorrow is a new day.
10. Blog about your commitment - join in the support .There are numerous groups of bloggers who are encouraging each other to get fit, get healthier and reduce their weight.
11. Stick to an exercise plan approved by your DR or health professional that you are comfortable with. I'm doing the Couch to 5k to get fit , losing the kilos I've gained since ceasing breastfeeding & eating over Christmas is a byproduct.
12. Put the sign above on your fridge or cupboard if you dare ...
13. When friends visit and bring goodies or on celebration days like birthdays be mindful of what you serve or eat but remember one day is not the end. Ultimately it is your choice to say no or to just eat less.

Ps sorry I cannot get the formating right on new blogger post editor !

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