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30 days to a happier you – Day 10 – things to do for free

Sweet and sour

sweet and sourThe other day I heard some children talking about peoples’ reactions when they played their game of sweet and sour.

 

 

Apparently sweet and sour game is where you sit in the back of a Volvo and wave at strangers in others cars. If they wave back they are sweet and if they don’t they are sour! I heard about how one man had showed them a doughnut and another man did a salute. They thought this was great. Children find lots of ways to have fun for free.

Adults can have fun for free too. You might get some funny looks if you play sweet and sour but here are some ideas of things you can do for free.

  • Go to the sea
  • Take a course, there are free courses available at future learn
  • Cook something or invent a new dish
  • Cloud watch…….. Oh sorry I’m back. I just got distracted by some clouds!
  • Put some of your favourite photos in a collage
  • Read. Even if you hate reading there must be a book that you would enjoy. There are sites that find books you might like. Try whatshouldireadnext
  • Music changes your mood in 3 seconds. Choose a belter and sing your heart out. These girls are funny!
  • Be a tourist in your own city. I did this recently in Brighton and had a lot of fun
  • Make your Family tree. Free at most libraries
  • Walk in nature

nature

  • Go window shopping to see what you don’t need to buy!
  • Create something. A scarf, pen pot, book, shed
  • Find a group near you on Meet Up. If you can think of it, there’s a group for it!
  • Watch inspiring Ted talks
  • Look at some art to inspire you or make you wonder what it is!

weird art

 

 

 

 

 

  • Explore. On foot. On a bike. In the car
  • Exercise
  • Try creative writing or even a blog
  • Create a new outfit out of your existing clothes
  • Watch animals
  • Learn a new skill
  • Try some adult colouring
  • Create a mission for yourself – maybe see all the Royal Parks or local parks in your area? Visit all the libraries? Find the local markets?
  • Help someone else – Radio 1 have a great thing at the moment where you can give an hour to help others
  • Grow something

Peter Glazebrook from Newark kisses his world record breaking onion that weighed in at 18lbs 1oz, beating his previous world record by almost 2ozs, at the Harrogate Autumn Flower Show. PRESS ASSOCIATION Photo. Picture date: Friday September 14, 2012. Glazebrook took six first prize awards in the Giant Vegetable classes at the show. Photo credit should read: John Giles/PA Wire

 

 

 

 

 

 

 

You will notice that most of these you can do alone. This is because if you make your own fun and happiness first, you become self-sufficient in your happiness and rarely bored and lonely.

I would love to hear your ideas of free things to do. Please add them to the comments and share them!

Here’s the plan:

  • Read your gratitude list often
  • Make sure Mind COP is on patrol
  • Pick one list from the list, do it and see how you feel
  • Feel free to share this post on facebook or twitter!
  • Like me on facebook

Happy hug 🙂

Honey

30 days to a happier you – Day 9 – you tell fibs

30 days to a happier you – Day 9 – you tell fibs

Is this your Mind COP?

Yesterday you met your own mind COP by imagining what you mind COP looked like, sounds like, wears…

Maybe one of these?

coprobocop1dogcop

 

 

 

 

 

 

 

Today we are going to look at how your mind COP will catch those criminal negative thoughts and keep your mind safe. For the past week you have been keeping a note of your negative mind chatter in your notebook. Now is the time to have a good look at what you have written and start working on making some changes to how that chatter might make you feel bad.

Let’s see mind COP in action.

Catch them: You’ve been catching mind chatter for nearly a week. You should have a pretty good idea of what yours is saying to you and who your criminals are.

Own them: These are your thoughts. You created them. You can acknowledge them. Consider them and choose whether to discard them or whether to arrest them.

Protect yourself: You protect yourself by arresting the negative thoughts, examining the evidence and deciding whether to charge them or give them a warning.

Here’s an example based on the losing your job example negative thoughts we looked at yesterday. Read each thought from left to right to see how Mind COP works.

Catch them Own them Protect yourself
‘I should have worked harder’ I did work hard though Maybe they didn’t really appreciate me?
‘Why didn’t I take that course to learn more’ I did a lot of development in that role This is a chance to learn something new
‘I’m no good’ Is everything I’ve ever done no good? I’ve achieved a lot
‘I’m unpopular’ With those that love me? I matter to the people that matter to me
‘Why me’ I was one of 10 I will find a better fit
‘I’m not clever’ I was the problem solver I need a new challenge
‘I’ll never get another job’ Have you tried? I wonder what job I will love?

 

You can see how Mind COP is examining each thought and looking at it in a different way. One thought does not make a truth. One thought may seek evidence from the subconscious to support it, but Mind COP doesn’t fall for this.

Mind COP is objective and realizes that thoughts tell stories but their alibi is weak when questioned. Mind COP wants to hear from the witnesses and sort out those criminal negative thoughts.

You tell fibs

You see when you tell think a negative thought it’s probably not true and your Mind Cop might make this face!

youthinkwhat

So the next time those pesky criminal negative thoughts are doing a ‘wrong un’ in your mind, just see them scarper when Mind COP comes along and bangs them to rights.

Your time is precious, don’t waste it

How much of your precious life are you going to spend thinking negatively?

Think about it, how much time are you going to think about negative situations, obsess about the things that went wrong it your life, worry about things that happen or might never happen? Two hours a day? Which is 14 hours a week. Which is 60 hours a month. Which is 730 hours a year. Which is 30 DAYS A YEAR of feeling bad. What could you do in 30 days? A lot! In our example of losing the job, that is 30 days of enjoying the freedom of not working and exploring options for a new career whilst feeling happier.

Life is full of twists and turns, ups and downs and change. By learning to manage your thoughts you will be more resilient in the tough times and happier on the whole. You are not your past, your current situation or what people say about you. You are so much more than that and you can shine.

  • Write your own table of negative mind chatter in the same format as above and set your mind COP to work
  • Read your gratitude list often
  • See you tomorrow

Happy hug 🙂

Honey

The secrets of slim people

The secrets of slim people

If you have ever wondered what the secrets of slim people are, your questions might be answered tonight in a show called ‘The truth about slim people’

The truth about slim people

We will get to see how two people; Anne-Marie and Yemi, manage to stay slim despite it seems eating whatever they like, whenever they like.

It is a true case of nothing being as it seems as I read the article about it.

Anne-Marie is a 42 year old mother of two who was trained as a dancer but now runs a dance classes for kids. She is 9 stone a size 8. Every aspect of her life was filmed for 5 days.

Yemi is a 37 year old father of 2, has a 32 inch waist and weighs 12 stone. His childhood nickname was ‘Dustbin’ because of his large appetite. He did a lot of sport in his younger days.

Neither of them eat ‘healthy’ food and they both at what they like in the quantity they desire. Or so it seems.

As part of the programme they both have medical test and it is found that neither of them have ‘magic metabolisms’.

The findings tell this story (see if you can spot the key ones that I, as a Hypnotherapist, will talk about today):

  • They don’t snack in the day
  • They fully satisfy themselves at mealtimes by eating what they fancy.
  • They both eat enough to feel full until the next meal.
  • Neither of them are ‘emotional eaters’.
  • They don’t drink much alcohol.
  • If they eat a lot one day, they eat less the next day
  • They unconsciously seem to balance their calorie intake
  • Anne-Marie is found to be a ‘fidgeter’. Never sitting still and using up lots of energy just ‘being her’.
  • Yemi walks at a very fast pace
  • Both sleep well
  • Both have good gut bacteria
  • Neither of them are ‘hung-up’ on food
  • They are both ‘self-regulated’
  • The conclusion from the show was that the secret to staying slim is mindset.

From the list above I am going to talk about the emotional eating aspect today.

So what is an emotional eater?

Emotional eating

It’s safe to say that an emotional eater will not see food as fuel only. If you are an emotional eater food is more of a friend that you call on when you need to feel better. When you feel negative emotions you will use food as a way to take your mind off them. Because your mind is distracted by the emotion, it means you don’t recognize when you are hungry or full so eat you fulfill an emotional need rather than a physical one.

Emotional eaters use food as a crutch rather than a source of pleasure to be enjoyed for what it is.

So what emotions might trigger an emotional eater to eat? Well any negative emotion really such as:

  • Stress
  • Anxiety
  • Fear
  • Sadness
  • Depressed
  • Unhappy
  • Shame
  • Tiredness
  • Dislike of yourself
  • Feeling unloved
  • Worry
  • Tiredness

 

Eating numbs the emotion and therefore feels comforting. But the bad news is after you’ve eaten you will probably feel more negative emotions about yourself like hating yourself for having no control, guilt, not liking your body, feeling fat or ugly or shame (especially if you eat in secret).

If you are unhappy being overweight, you may feel you have to wear make up to ‘hide’ yourself or even feel ugly without it and you may feel the need to behave in a way that distracts from your body which only adds to your feelings of internal discomfort. You may not be happy in your own skin.

Before you beat yourself up for what you crave and eat….

Why is it that certain foods seem to feature highly for emotional eaters? Foods like cake, biscuits, ice cream? Well your cravings can be justified for good reason. The blend of carbohydrates, sugar and fat can be delicious. A multi-sensory and temporarily satisfying experience. The feel in your mouth, the smell, the flavours and the taste exciting your senses and providing a distraction from anything else at that moment. And they are so easily available.

These type of food also provide instant gratification.

But did you know that your brain chemistry actually changes when you eat. “Carbohydrates set off a series of chemical reactions that ultimately lead to a boost in brain serotonin,” says Judith Wurtman, Ph.D., the former director of the Research Program in Women’s Health at the Massachusetts Institute of Technology Clinical Research Center. The higher the levels of serotonin, the more content you feel (at least temporarily).

There have also been studies around fatty foods making people feel less sad because fatty acids can induce a signal from your gut to your brain, which may influence emotions.

So how can an emotional eater change?

Keep an emotional food diary

Keeping a food diary to track what you’ve been eating alongside what how you are feeling at the time can help you identify what triggers emotional eating.

I’ve made a food and emotion diary download for you which you can download here

Knowing what these triggers are can help you break the emotional eating habits and deal with triggers instead of turning to food.

 

How can you deal with emotional triggers?

So if you’ve done your food diary and spotted some emotional triggers for you, you need to know how to do something other than eat when they occur.

Although there are many ways that you could find something other than eat to do, it is a good idea if you try and find something that satisfies your reward centre. What I mean by that is the place in your mind that needs to feel good and satisfied (known as a reward centre). If you don’t do this, you are merely distracting yourself from the thought of wanting to eat (this strategy can work well for some people too).

If you think about how your emotions are soothed and the deep connection they have with food for a minute.

Ice cream at the seaside – this often starts in childhood. There you are having a great time with your family and your treat is an ice cream. Not only is the ice cream delicious in itself, but it anchors those happy feelings of your time at the beach probably with people you like to be with.

Popcorn at the cinema – going to the cinema is a sensory experience. you are going to watch a story that you can be absorbed in undisturbed for a couple of hours. You will see things that might be amazing and open your unconscious mind and emotions right up (think Disney or Hollywood). You then eat some sweet popcorn which anchors the experience.

Candy floss at the funfair – you are surrounded by fun and people laughing. you may have been spun round and round or been taken on a ride up in the air. Everyone there is happy and laughing. There are bright lights and your adrenaline, serotonin and oxytocin which make you excited and happy will all be in full force. The candy floss anchors the experience.

These experiences are bonding tastes and food with experiences. Your brain will want the same feeling if you don’t give it the food it thinks it wants.

So you need to get creative to think of things you can do which may make you feel good. Maybe excited or like you’ve accomplished something. Get thinking about what they might be now. What are you craving and how can you get it another way than eating?

 

If you need help

Good food choices

If you need help with your emotional eating or weight loss then I can help you by seeing you as a one to one client for 4 sessions. It is 4 sessions because we work on any emotional healing that needs to take place to allow you to move on. We work with the inner voice that damages your self-esteem and I help you to love your body (yes in its current form) so you want to care for it and nourish it. We also work on making better food choices, sugar cravings and confidence. The whole works.

If you want to be part of a group and spend 47 days working on your relationship with food, your relationship with yourself, sharing recipes, participating in challenges and listening to Hypnosis audios to help you, then you can join my next Project 47 group which starts on January 9th 2018. Please email me and I will put you on the waiting list.

Sending you some positive emotions today

Honey x

 

 

 

 

 

 

 

 

5 great smoothie recipes you’ll want to try

5 great smoothie recipes you’ll want to try

5 great smoothie recipes you’ll want to try

Earlier this week I blogged about easy ways to eat more healthily. One of the suggestions was by having smoothies. Before we look at 5 nutritious smoothie recipes, let’s cover some smoothie basics.

The reason healthy eating interests me is I am  a Hypnotherapist so I work with people’s minds but in many cases, treatment is about the whole person; mind, body and spirit. I like to keep fit and healthy on a personal level so you could say I have a healthy interest!

How are smoothies different from juices?

Juices extract the liquid and nutrients from the produce that you are juicing and leave behind the pulp. This means you end up with a thin juice, full of nutrients. You should include more vegetables than fruit in your juice or it will be laden with fruit sugars and this will affect your blood sugar. There are different levels of juicer depending how serious you are. The leading person in the juice industry is Jason Vale and he offers free juicing programes several times a year.

Smoothies blend the produce to a thicker consistency and there is no left-over pulp. Smoothies you buy in the shops are often full of sugar from the high fruit content and less nutritious than the ones that you can make for yourself.

What can you put in your smoothie?

Smoothies are a good way to bring healthy foods into your diet easily as no cooking is required! You just whack it all in a suitable blender (some people swear by the Nutribullet. And the Vitamix is the Rolls Royce of the blender world) and it’s ready to drink/eat.

Smoothies can keep you full for hours if you include protein. Your body will love the fibre, vitamins and dense nutrients. You could get your 5 a day in one hit (although it’s now thought we should be aiming for 7-10 portions of fruits and vegetables a day).

Once you start ‘smoothi-ing’! You might want to start create your own recipes. Here are some ingredient ideas. Make vegetables the main ingredient, add some fruit for sweetness, a supplement or two of your choice and a protein to keep you fuller for longer:

Vegetables and fruit

green smoothie

Vegetables

  • Cucumber and celery both provide a lot of juice and are full of nutrients
  • Coconut water which is full of electrolytes or coconut, oat, rice of almond milk.
  • Leaves such as lettuce, rocket, kale and watercress (did you know watercress contains lots of vitamin c)
  • For the brave – cabbage, broccoli, cauliflower, sprouts which all all very good for removing toxins and providing vitamins and minerals.

 

Fruit

  • Pineapple (reduced inflammation)
  • Blueberries – (said to improve memory)
  • Apples & Pears  (which are also good for good digestion)
  • Lemons and Limes (which help alkalise the body)

 

Supplements

You can add lots of healthy supplements to smoothies too such as:

  • Bee pollen is full of enzymes, vitamins and minerals.
  • Aloe Vera has antiviral and antibacterial properties.
  • Supergreens are nutrient packed dark green vegetables.
  • Chia seeds are loaded with nutrients and are among the healthiest foods on the planet.
  • Flax seeds are full of omega essential oils and are also good for the digestion.
  • Goji berries contain a wide range of antioxidants, amino acids, vitamins and minerals.
  • Raw Cacao is a top source of antioxidants and contains an abundance of magnesium and iron.
  • Acai is high in antioxidants and Omega-3 oils.
  • Maca powdera is a mineral-rich food supplement powder.
  • Probiotics such as kefir to keep your gut healthy.

A great place to get healthy supplies from is Healthy Supplies. They are based in West Sussex.

Protein

You can also add some sort of protein as if you include a protein you will stay fuller longer and protein is particularly beneficial after a workout. Some good proteins for smoothies are:

  • Avacado
  • Hemp protein
  • Pea protein
  • Whey protein
  • Peanut butter
  • Natural live yoghurt

 

Here are 5 great smoothie recipes you’ll want to try

  

 

This blog is one in a 30 day series about self-development and practical lists we will be making to enhance our lives. I’m using these blogs to provide coaching and advice in my capacity as a qualified coach and Hypnotherapist working locally in West Sussex and Worldwide on Skype.

 

Quick review of yesterday’s list:

Yesterday you wrote a list of  chunks of your life and what they might be called. Did anything on that list surprise you?

 

Today’s list:

Today’s list is one of your easiest ways to health. Just make a list of the smoothies you are going to have this week and the ingredients you need to buy to make them. If you make a delicious smoothie of your own or already have a recipe to share, please put it in the comments. We would love to try it!

See you tomorrow.

Honey

x

 

8 ways to eat more healthy food very easily

8 ways to eat more healthy food very easily

8 ways to eat more healthy food very easily

It’s about that time when new year resolutions to eat more healthily might be getting tougher. You know what I mean don’t you? January 5th you were eating salads for lunch and now the sandwiches are creeping back in. You were ‘being good’ but now the odd  biscuit is finding itself dunked in your tea and mints don’t count as sweets do they?

Changing your diet is a big deal. Not to be underestimated! Which is why it can be very difficult to stick to your new plan after the first week excitement has worn off. Just like the exercise post I wrote earlier this week, it helps greatly if you understand the real reasons you want a healthier diet. These will be different for everyone and it can be hard to understand the real real reasons. When I work with clients who want Hypnotherapy for weight loss (and stop smoking), we spend a lot of time getting to their ‘why’.

 

What’s your real why?

The why will be based around ‘away from’ or ‘towards’ mentality because this is how we tend to work when we are motivated.

Some examples of ‘away from’ are:

  • Not wanting health issues
  • Not wanting to be overweight
  • Not wanting people to comment on your weight

 

Some examples of ‘towards’ are:

  • Wanting to look a particular way
  • A special occasion like a wedding
  • Achieving a goal
  • Trying to get pregnant
  • Wanting to be fitter

There is no right or wrong, but there is usually one thing that stands out above the rest (easy to find in Hypnotherapy which accesses the unconcious mind which is where our deep routed beliefs and desires are held).

Once you have your real real reason why, remind yourself of it often and especially when you are feeling like you want to give into temptation.

So what are the easy ways to maintain your healthy eating plan?

make healthy choices

1 – If cravings strike, have a glass of water. A craving will not last long, around 20 seconds. If you drink a glass of water it will stop your craving by distracting it. Disruption and confusion are very good techniques for interrupting brain patterns.

2 – Eat protein with every meal. Protein keeps you fuller longer and if you are fuller, you will be less inclined to want to nibble.

3 – Try to avoid processed sugar. Sugar is highly addictive and has a similar effect on the brain to cocaine! You will also cause blood sugar spikes which mean that when you crash, you will want more. If you need something sweet, aim for a small amount of dried fruit which at least has some vitamins in and is unlikely to be as moreish as chocolate and sweets. Or even better some fresh fruit.

4 – Have a nutrient rich smoothie. People fall into a trap of thinking that any smoothie is good news, but if it is just fruit that’s not the best way to go. Smoothies can really help you with a healthy diet if you make nutrient rich ones. I will be sharing 5 amazing smoothie recipes in a blog post soon.

5 – Make changes gradually like cutting out sugar first. Then maybe decreasing the amount of fat in your diet. And then increasing the amount of fruit and vegetables that you eat. So the changes are gradual, easier to manage and longer lasting. Think nutrients, not calories.

6 – Keep healthy snacks on you and around you. In your bag, pocket, car, desk drawer… everywhere! Healthy snacks can save you until dinner time and make all the difference. Some good healthy snacks are almonds, rice cakes, oat cakes and naked bars.

7 – Plan your meals. More about this in a future blog post!

8 – Have a mantra. If you feel yourself struggling.. say the mantra. Make it meaningful and tie in in with your why.

This blog is one in a 30 day series about self-development and practical lists we will be making to enhance our lives. I’m using these blogs to provide coaching and advice in my capacity as a qualified coach and Hypnotherapist working locally in West Sussex and Worldwide on Skype.

 

Quick review of yesterday’s list:

Yesterday you made a list of ways you can personally relax. Have you spent your 2 minutes today relaxing?

 

Your next list:

For your next list , note down any of the  things in the list that might help you stick to your healthy eating plan and any more you can think of.

Do you have a top tip? We would love to hear it in the comments :_

 

See you tomorrow.

Honey

x

 

Did you get a fit-bit for Christmas?

Did you get a fit-bit for Christmas?

Did you get a fit-bit for Christmas?

‘They’ say we should be doing 10,000 a steps a day to be healthy. If you got a fit-bit for Christmas, it will count your steps each day and you might be looking for ways to increase your activity. Maybe you’ve joined a gym or bought an exercise DVD to do at home. Maybe you haven’t really got into anything yet and are finding it hard to motivate yourself.

A ridiculously high percentage of people that join the gym each year in January stop going by February. This might be because they didn’t find something they loved doing. If you find something you love to do you won’t want to stop doing it!

You might need to try a few different things before you find the right exercise for you. Some people enjoy a bit of Zumba and others are not so keen but love to swim or run. You’ve just got to find your thing (or things).

 

Here are some ideas of things you could try!

 

trainers

 

1.     Max HIIT workout: HIIT is very high-intensity interval training. It burns major calories in less time. This seven-minute HIIT workout is the perfect circuit to raise your heart rate while working your entire body.

2.     Spinning which is basically cycling indoors: See it here

3.    Tabata workout: Tabata is a type of HIIT workout that involves 20 seconds of max training followed by 10-second rests, for a total of four minutes. This 10-minute Tabata workout video includes two intense circuits along with a quick warm up and cool down.

4.   CrossFit workout: CrossFit is for serious athletes. You can see what it is like here

5. Pilates is great for your core, see what it is like here.

6 – Circuits is a mixture of everything; weights, running,  squats and lots of other things. See it here.

7. Kickboxing is just as it says! See it here.

So do any of those take your fancy? would love to hear about what sort of exercise you have tried and what your experience was.

It is often said that when you do something for 30 days it becomes a habit. Howeve, if you are doing something you like aswell as it feeling like more of a natural thing to do, the fact that you enjoying it will be enough to pull you back time and time again.

 

If you need help embarking on a healthier lifestyle….

If you want to stop smoking to help you in you quest for a healthier lifestyle the easiest way to stop really is with Hypnotherapy. I offer a 2 session stop smoking treatment to get you stopped for good. I do mine in 2 sessions as I have found the results with 2 sessions to be excellent.

Other ways Hypnotherapy can help with fitness is by focusing the mind on sports targets for running and strengthening motivation for all sporting events. The mind is just as important as the body for exercise!

 

This blog is one in a 30 day series about self-development and practical lists we will be making to enhance our lives. I’m using these blogs to provide coaching and advice in my capacity as a qualified coach and Hypnotherapist working locally in West Sussex and Worldwide on Skype.

 

Quick review of yesterday’s list:

Yesterday you wrote a list of things of things that were special about you to put on your CV. Did you manage to weave those into a personal statement?

Your ninth list:

For your ninth list I would like you to consider writing 2 lists. The first list is a list of all the reasons you think you should or reasons you want to exercise.

The second is exercise you could try and how you will fit it into your life (it can be difficult to imagine how you can fit it into your already jam packed life at all but that’s the reason you wrote the first list).

If the reasons on your first list are strong enough, you will find a way to fit your exercise in.

See you tomorrow.

Honey

x

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