Meditation

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This year has been one of my busiest ever; baby number 2 arrived, I went back to work, we're renovating, a quick trip overseas, breastfeeding, raising two children and of course all the daily tasks and chores that need to be addressed to maintain our lives - shopping, cleaning, cooking, washing, breathing! 
My blog has suffered and I have been lucky to write a post a month! But in the back of my mind I've kept hearing myself telling me to MEDITATE. In fact some days it was screaming at me - just MEDITATE. I just kept thinking for me to achieve all of this and calm the chaos in my mind, if only I took the time to meditate.  But of course ask any busy mum, working woman or living soul - they often reply 'but I don't have time'. And of course we all know that this is the time that we really need to break away from the pack and do that, that we don't have time for.
So with thanks and gratitude to Mel from Soul Wellness and of course Deepak Chopra, I am halfway through the 21 Day Meditation Challenge. It is great - thank you thank you thank you.

First of all;

• It's the beginnings of a new habit
• It's making me take well needed time for myself
• And it's only 15 minutes a day

And of course, there are studies and trials that endorse the daily act of meditating. Trials have even demonstrated physical changes in peoples blood pressure and stress levels, improving cardiovascular health! Reducing anxiety, improving concentration, improving ones sense of self love, and improving depression.

Once upon a time, along time ago, I use to meditate, daily, everymorning. It was bliss, to sit and let my thoughts wash over me or through me and let things go. It was peaceful. It was beautiful, and I felt like a better person for it. I was able to turn off what I called the 'junk mail' and begin my days fresh and clear. So hopefully through the challenge that I have begun, I will be able to restore and old welcomed habit.

Do you mediate? And what form do you use?

I just love this......

Acid/Alkaline balance

Scientific evidence demonstrates the importance of acid/alkaline balance for long-term health and vitality.

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The acid/alkaline balance is measured on a scale called the pH scale. The pH scale ranges from 0 -14. The pH scale is measured by taking a urine sample, a reading below 7 is considered acidic and above 7 is alkaline, a healthy range of urinary pH is 6.5-7.5.

Many people today are over-acidic and this can lead to a number of health concerns including:

•   Toxic build up

•   Weight gain

•   Fatigue & Tiredness

•   Reduced immune function

•   Pain & Inflammation

•   Increased risk of infections

•   Stress & Anxiety

•   Arthritis & osteoporosis

Modern day diets are a major contributor to over acidity in the body. Traditionally our diets were higher in alkalizing foods such as fruits and vegetables, and today our diets consist of more acidic producing foods.

To help alkalise your body I recommend that everyday you:

•   Eat at least 6 serves of seasonal vegetables.

•   Eat 2 serves of fresh fruit in a variety of colours.

•   Eat 3 serves of protein including fish, eggs, lean meat, & legumes.

•   Include 2-4 serves of raw nuts, seeds & cold pressed oils.

•   Limit grains and dairy products as these are acid forming.

•   Drink at least 2 litres of water.


To find out if you are more acidic or alkaline, contact your Naturopath to facilitate a treatment plan and get you back on track.

Making the most of your work out!

 Working out is wonderful for all aspects of your body, mind and soul. Some say it makes them feel amazing, some work out because they want to loose weight, some workout for the benefit of their body looking and feeling good and some work out to clear that junk mail from their head!

I work out for all of the above (although ultimately I want a stronger, fitter and more toned body) I think I may need to work out more however my excuse is good at the moment - being 9 months pregnant. Yet I was able to work out until I was 36 weeks. I worked out in a safe and structured environment with Mishfit  it ‘s fun, flexible, safe and easy. Easy in the sense that I can take my other child with me and he plays with the other kids while I concentrate on the workout.

Here are some dietary tips for you to get the most out of your body and your work out:

•  Hydration means water is essential! Drink enough water before you begin your work out it takes a few hours for water to absorb into your system and by being hydrated this helps move stagnant toxins out of the body which reduces disease, cellulite and fat stores.
• Protein is essential in building and repairing muscles. Many people don’t pay enough attention to eating the right amount of protein. Protein must be present at every meal for your body to function optimally. If you don’t, you are going to get very little out of your workout, both cardio and strength workouts require protein for building muscles. If you are not eating an amount of protein the size of your palm then I recommend using either whey or soy protein shakes as supplements.
• Carbohydrates are our body’s main source of fuel. If you do intense workouts, you will need carbs, or you won’t have enough energy to function at your best. Although the low-carb craze might say otherwise, carbs are an important part of your day. If you do a shake, be sure to include carbs, add some honey or a banana as it is a great source of low fiber/high glycemic carbohydrate that you need for exercise.
• Eat! The best way to recovery from your workout is to eat within the 30min post work out window. Glucose needs to be restored into the body and it will replace the glycogen stores that have been depleted from your muscles. Eating in this window will encourage muscle recovery, reduce soreness and pain as well as maintain your metabolism and aid in weight loss.

Magnesium an elemental mineral - what's it good for?

Magnesium in our community is an underrated mineral. I have just had a client tell me that she thinks it has changed her life! I also love Magnesium. And seemingly everyone else should – I remember one of my university lecturers saying the food with the most amount of magnesium in our trolley is usually in the block of chocolate!

Most of us know that magnesium is specific for our Musclo-skeletal system, it helps our muscles relax, and restores and repairs them after we work out, it helps ease our aches and pains. We use magnesium to prevent muscle spasms, twitches, convulsions and tremors.

The secondary action of Magnesium and I feel it’s most important – it works on our nervous system. It helps maintain healthy nerve function; aids nerve transmission, and ultimately helps our brain function properly. It helps us deal with stress and is involved in aiding cellular energy production.

It is very difficult to get the recommended daily intake of magnesium from our foods, various reasons being - the content of magnesium in our soil is often low, processing and milling removes 60% of magnesium stores and cooking in water also causes leaching.

Food sources that include Magnesium are:

• Leafy greens; Spinach
• Nuts: Almonds, cashews
• Soyabeans: non GM is best
• Whole grains, oatmeal, bran
• Milk and dairy; Natural yoghurt

Symptoms magnesium can treat:

• Muscle cramps, aches and pains
• Fibromyalgia
• Chronic Fatigue
• Depression
• Anxiety
•  Irritability
• Sleep disturbances and Insomnia
• Stress
• PMS and period pain
• Pregnancy; prematurity and prevent intrauterine growth retardation
• Cardio-vascular health

One third of Australians over 18 years do not get their recommended daily intake of magnesium and a deficiency may be exacerbated by stress, strenuous exercise and poor absorption. It is best to use a practitioner range of magnesium because it is formulated properly and will prevent you from having gastro-intestinal cramps and loose stools.