Save Money, Save the Planet and Save your Health!

I have felt compelled to share this. It's been something I have been thinking about for far too long and I think it is time Now we all look at conscious ways to contribute to a carbon neutral society and helping to reduce our footprint. We are all in this together so lets make an impact together.

It has been many years since I have bought glad wrap/cling wrap, zip lock bags, garbage bags, paper bags, baking paper or tin foil. I have re used almost every piece of plastic bag, paper bags, foil, gift bags and wrapping I have ever been given. Not because I’m tight with money, because it is my way of contributing to a more sustainable planet. Save on land fill and the responsible care of plastics that will more than likely end up in our waterways and ocean which are extremely harmful to our marine life and wildlife friends.

My 5 reuse, re purpose, reduce land fill tips so you no need to purchase these items ever!

1. Save all your seal clip bags that you get when you buy frozen berries or your frozen vegetables in. Or if you buy bulk nuts and dried fruits from the bulk foods section of your supermarket, they normally have zip lock bags. When finished wash them in dish washing detergent, rinse and hang to dry. These can be re used for freezing excess fruits and vegetables, to keep your opened cheeses, half cut onions, avocado's etc. in.

2. Again with any other plastic bags you bring your fruit, veges or produce home in, wash and keep for covering prepared foods you want to store in fridge for a short time or taking to a party, function or picnic. Remember to limit as many plastics you bring home as possible by using paper bags or bring your own to reused ones with you. Leave some inside your shopping bags so you have when you shop. These bags will replace the toxic cling wrap or glad wrap we cover our food with. Can also use containers with lids for storing leftovers or prepared foods. For those who use a microwave often cover their food with cling wrap which is known to be toxic. If you are a microwave user than replace the plastic wrap with a ceramic plate or saucer. I personally am not a fan of micro waves at all as I believe they too can be bad for our health. If you need to reheat food it is so simple to do on a stove. You can live without one!

3. I usually take my own shopping bags with me though on the odd occasion when I have been caught out with an unexpected purchase or need the extra protection from dripping fresh seafood I’ve bought at the market. I use these as my bin liners. Always keep your shopping bags in the car or carry small fold up ones in your bag which I now do!

4. Do you sometimes buy take away food? Wash and save your containers and use again for storing left over food, opened cheeses, avocado or opened cans of fruit, tuna etc. or use as lunch boxes. Never store your opened canned goods in the can, this is a sure way to contamination and illness. Sometimes take away comes with tin foil or friends arrive with foil over there hot food. This can be washed and kept too. I personally do not use tin foil as there are other ways to cook without it!

5. Used paper bags can be used to replace baking paper when lining tins for cakes, pastries, biscuits. Your paper bags can also be used for draining your shallow or deep fried foods. All of which can be composted after use. If given gifts wrapped in nice paper, carefully remove and fold neatly to re-use. Often you are given brown paper bags with purchases or gift bags. Keep these too and re use!
I buy in bulk environmentally friendly toilet paper called 'who gives a crap' which is wrapped in all sorts of pretty re usable paper for gift wrapping. It has it's cause on the paper as well which creates awareness about its sustainability and also gives 50% profit back to build toilets in developing countries. Wouldn't you love to know you are contributing back every time you wipe your bum!

I say "Your imagination is your only limitation" when it comes to re thinking the way you do and use things everyday.
Be a conscious consumer and ask yourself each time you are making any purchase ask yourself these 3 things:

1. Is this a necessity?
2. Is this going to last me more than 10 years?
3. Can I re purpose, re furbish, re gift it in the future?

Have a beautiful sustainable Xmas with your family and friends and remember Less is More!

Namaste
Jo x

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Where are you NOW?

My Top 5 Tips to make 2016 your best year yet! 
Its time to check in, assess where you are at and create what you would like to achieve for the future...
In my experience I find most people, including myself, have a challenge after the Christmas break in getting into action for the year. We tend to still be in 'holiday mode' so to speak. Others, are not that excited about the coming year mainly because they're not happy in their job or career. It's not their passion or what they really enjoy doing. 

If you relate to the later then this last quarter of the year can also be a good time to reasses where you are at. Use it as a positive motivator to make decisions and changes.
Use the steps below to set some goals to moving towards what you really want!
As the year is coming to an end, we tend to be winding down, energy is low and we look forward to a much needed rest. We are less motivated and lose focus on our goals. This stops the momentum flowing towards anything other than the rest we are looking forward to!
I have put together my top 5 Tips for you to get through this period and get focused and ready for an incredble 2016! The first two very important tips are going to keep your body and mind in great shape so the rest can happen. So do not skip these!
1. Commit to doing some exercise for the mind and body everyday. Whether it be a walk, swim or yoga session, a meditation, pray or sitting in a beautiful place for 10 mins reflecting, feeling gratitude. Often in these moments we gain insight, clarity, light bulb moments and ideas that we would not of even thought of because we are so busy creating, achieving, surviving! Take time out for yourself. As Nike says 'Just do it'...and start today! 

 2. Eat well...I know sometimes it's easier said than done...right? Being prepared is key to a healthy eating plan. Have your fridge filled with fresh simple food: take 5 mins the night before to make a salad, boils some eggs or take a can of salmon/ fish, left over meat protein ...and grab some fruit on the way out the door! In your down time cook up and stock your Freezer full of prepared foods for when your busy and so you are not tempted to pick up that unhealthy take away on the way home! Make sure you have some live food for at least 1 meal everyday. Think 'light foods' when you are making meal choices. Healthy smoothies are are great way to start your day or have when you are on the run. Have some nuts or nut bars in your bag and car for those unexpected disruptions to your day..if you are really caught out then look for a sushi bar or cafe that sells healthy options on the run! 

3. Start Writing your outcomes for next year. What do you want for yourself and your family, business, career, relationships, spirituality, health, finances? Writing is powerful as it engages your intention to manifest. Write everything you want to acheive or create.The sky is the limit..If money wasn't a limitation what would you do,have or be? Dream big...even if you don't believe you can acheive it! Review your list often and add to it. 

4. I know most of you may not take the time to embrace this next step. Though I can tell you, if you do, you are most likely to acheive all or most of the goals you have set for yourself. Create a Dream/Vision board of everything that you have on your list.. Health, Fitness, Relationships, Business, Money, Career, Spiritual Connection, Love.
Now cut out of magazines, brochures and catologues, pictures, words or feelings that represent to you what you want to create in the next year. Paste or pin them onto cardboard or a cork board making it as colourful and creative as you can and place it somewhere in your home that is in your sights daily. 

5. Spend 5-10 mins a day at your board Visualising your dreams coming into reality. Imagine it all has already become a reality. Really feel the feelings of living these goals. What are you doing, where are you, what are you saying to yourself, what are others saying to you as a result of you living this way? Put some powerful music that you love and dance whilst you are visualising! This is one of the most powerful and tangible ways you can bring it into your reality! Believe me..everytime I or anyone I know has done this most of it has become a reality!
Enjoy the process and please share with me your experiences and your results! 

If you need support I am available for FREE 20min discovery sessions to help you get started! You can contact me through  www.weightfreemind.com 

What's holding you back from creating the life you deserve?

Working with many clients over the years and support them in making the changes necessary to reach their goals, I discovered a common thread in what the biggest challenge was. I also conducted a survey which reinforced my conclusion and observation that the no.1 thing that holds people back is FEAR. "False Evidence Appearing Real"

Fear can be crippling, debilitating, frustrating and can hold you back from moving forward in the direction you want for your life. At the same time it can be a powerful driving force, if used positively to drive you forward and catapult you to change. If the fear of not making the change is more fearful than actually feeling it and doing it anyway!

How does Fear show up in your life? If you are not achieving your goals and dreams, living the life you want, what is stopping you?

Is it Fear of failure? Is it underlying not  having the confidence or the courage to step out of yourself and just go for it regardless of the result. I call this the what if attitude…what if I fail? Well, what if you succeeded?

Is it fear of success? If you become too successful you may lose friends and family because you have grown above and beyond their success level. If you are excelling and achieving amazing success the fear may be that you will lose them and they may feel insecure or inadequate. So its easier to stay where you won't outshine them. Mostly unconsciously of course! I call this the mediocre attitude…if I stay where I’m at I won’t intimidate or lose my friends and family. What if, you could support then and help make a difference in their lives with your success or take them along for the ride with you?

Is it fear of change? If I change what I’m doing in my life or career I will be out of my comfit zone because I don't know what else I can do. Being comfortable means being safe and secure, even though I am struggling and unhappy. I call this the complacent or comfortable attitude...What if it was doing something you are really passionate about and you had the support of people who believed in you? Could this be your new safety and security formula for success?

Is it fear of the unknown? The feeling of not knowing what could or if it is possible for you to achieve your dreams? I call this the doubtful attitude...What if you went on a journey of self-discovery and you could really delve into the depths of unlimited possibilities that is all around you? How would that feel?

There are many forms of fear and you may not even recognize it as Fear as it can manifest as something else. Stress, lack of confidence, self-esteem, self-image, addictions, negative behaviors, negative beliefs, control and other negative emotions. It is a result of a memory or perception from the past that is controlling your life and your future. Linked to our past conditioning's and experiences that create our beliefs and behaviors good and bad. It controls us and unconsciously pulls us away  from what is truly possible! FEAR is really just energy that we're familiar with, that we put a label on and that label controls you.

When we dive into a journey of self-discovery we can change the way we see, act, do and be in the world. We dissolve the fear we have become so familiar with over the years and break though the issues that hold you back from living the life you desire and deserve. A more for filled and joyful one!

Not everyone is willing or ready to go on this journey because for some, it is easier to stay the same. It takes courage to step out of your comfort zone and be prepared to do the work required to make these changes. For others it serves them to stay in the energy of unhappiness and discomfort living this way. On an unconscious level it gives them what they need, even if in a negative way, it serves a need at some level. The need to be loved, to be connected, to be accepted.

You CAN breakthrough this FEAR if you are willing to commit to getting results instead of living the story of why you are not achieving or living the life you desire.

Make a shift by deciding today that you are willing to face your fear of whatever it is that's holding you back and take massive action to doing something about it! Find something that is more fearful or painful, that will make you move. By NOT taking action towards what you want, where will you be in 5 years from now?

Find the excitement in the journey and dance with your Fear!

For your Free 30 min discovery session via skype or phone email me today joirwin@weightfreemind.com or message me here and book a time.

Namaste

www.weightfreemind.com

IS YOUR MIND CREATING DIS EASE IN YOUR BODY?

Having spent 30 years in the wellness industry and personally coaching hundreds of people to live an extraordinary healthier life has been a blessing. This lead me on a path of self discovery and the study of human behavior, finding the tools of transformation that is making a powerful impact in a positive way.
I originally started Transformation Wellness Coaching out of my concern of the alarming and increasing epidemic of overweight/obesity problems in the world. The statistics stated that 60% of deaths are a direct result of diet related diseases and 70% of Doctors visits are related to nutritional deficiencies! I was totally shocked..
This started me on on a journey of searching for answers and after many hours of research  I concluded that this was an end result of deeper issues. I became super curious, wondering why people were doing the behaviors that resulted in overweight, obesity, disease, etc?  Through studying the mind more intensely I realised our unconscious negative thinking and self talk played a big part in created it all...our eating issues, our behaviors, beliefs and even the fear actually getting the disease. I'd discovered that the real key was directly or indirectly linked to our mind.

What was most fascinating was that some of the case studies I read about where people whom have had the most impeccable clean diets of organic and chemical free foods, lived relatively stress free lives doing all the right things like yoga and meditation, though had become a victim of disease, in particular Cancer. 

This made me even more curious and I delved further. Interviewing, reading and consulting with individuals whom contracted various eating disorders and diseases, concluded that the MIND did in fact play a very big part in creating the disease. Exploration and unraveling peoples past experiences revealed that the relationship between the disease and these past experiences created the negative beliefs, behaviours and patterns which inevitably created the disease or emotional eating habits. Discovering and exploring these links with the client enabled the healing process to unfold.
When you aligning your unconscious thinking with conscious awareness you can truly change your life!

Becoming aware of your self talk, your negative beliefs and behaviors can be the first step to creating a healthier more powerful, positive you.
Now think about....what are you thinking about or saying to yourself? Are they words of love, respect and encouragement?
When you aligning your unconscious thinking with conscious awareness you can truly change your life!

Remember..We DO have the power over what we create in our bodies and our lives.
"The Mind"- The most powerful tool we have for creating a healthy body and healthy long life!
Namaste

www.weightfreemind.com

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Back to source!

Yes, it has been a while since my last blog. I've been travelling the globe fully living, enjoying and experiencing amazing cultures and learning new skills. I've also invested time in myself and my business thoroughly researching new data and information about health, nutrition and wellness (yoga and meditation) that is coming to light everyday.
And I must say that, after 25 years in the health and nutrition industry and working with people who have tried almost everything on the market to reduce their weight. I have come to the conclusion that building health and managing weight is all very simple really. It is us that makes it all so complicated and the choices we make with everything that is thrust at us by advertising and marketing everyday!
The media and society are constantly throwing the newest latest and greatest diet at us. We cut out carbs, count calories, stop eating fats, exercise our butts off and so on.. With so many different diet's, programs, magic pills and fruits, exercise routines, machines and opinions, no wonder we are confused and on the roller coaster of weight loss continually! After trying every new diet, program or pill that comes out that we think will be the answer to our prayers and our weight issues forever only to find your back at square one over and over again. Ahh..left feeling frustrated, depressed, demotivated and other negative emotions that do not serve you or in reaching your results. Each time you fail you send a message to your unconscious mind that you are a failure and your self esteem then takes a beating time and time again! You can imagine this being embedded over and over makes it even more difficult to reach your goals.

At the end of the day, living this way is causing more harm than good to our bodies. By cutting out this and cutting out that, the body is being deprived of important vitamins,minerals and micro nutrients which qre already difficult enough to get from our foods these days, though absolutely necessary for optimum health. If you continue to go down the path of chopping and changing of all the new fads that come available the body will become under nourished and totally out of balance leaving you feeling tired, lethargic, hungry and irritable. Sound familiar?

I have a simple solution. It is called...going back to source, back to nature. No need for deprivation or hard core exercise regimes that leave you exactly where you started!

Now imagine for a moment there are no supermarkets, fast food outlets or convenience stores. What would you eat? You may be thinking...that's ridiculous. Well, to tell you the truth, that's how I think and how I live most of the time. If I can purchase what I need from places other than the conventional way I do. It may seem a little radical though we really don't need these conveniences or food outlets at all when we can simply grow our own food or go to our local farmers market which are in most city and country areas these days. You can buy everything you could ever need for a healthy eating regime outside of the conventional way.

Think about it, if we only ate what was provided to us by mother nature as they pretty much did pre 1900's we would definitely not have the weight issues and/or the shocking diet related health issues we have today.

I believe with all the packaged, convenient fast foods and more chemical grown foods that we consume is causing the majority of the health related problems in the world today. Statistics show that 70% of our Dr's visits are due to nutritional deficiency and 60% of our deaths are due to diet related disease!

So peeps...lets all go back to nature and get off the roller coaster ride forever to a healthier slimmer New You!

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FOODS That CAN control your CRAVINGS!

There are specific foods that will help you control your cravings. This is important because, you will NEVER be able to stick to any eating program if cravings are driving your eating habits.


Which ones will you try?

Avocados

Yes, that’s right, a fatty food. But this fat is a good fat and these are loaded with two vital nutrients that will quickly kill belly fat: fiber and monounsaturated fats. Use a substitute for butter on high fibre/rye bread, pumpenickle, rice cakes or Ryvita's. This keeps you full for hours!

Nut Butters

Peanut butter and almond butter are loaded with monounsatured fats that can stave off hunger and provide valuable nutrition. Just be sure that it’s natural nut butter because the regular grocery store versions are filled with sugar and trans fats. These can be ground from the nut machine yourself at you local health or bulk food store. Remember to take your own jar!

 Eggs

Need a quick breakfast solution? Look no further than to eggs. Loaded with protein, vitamin B6, V12, A, D, E, and K, as well as folate, choline, lutein, calcium, iron, phosphorus, zinc, and omega-3 fatty acids, you simply cannot go wrong. Choose free range chickens whenever possible and the nutritional benefits will be amplified. Again your local health food or bulk food store usually source locally and are best for freshness and quality. If you have a farmers market option than even better straight from the farm!



Dark Chocolate

Great news! That chocolate craving that you have, it too can be satisfied. Dark chocolate is actually a powerful source of antioxidants and it contains a natural “fat burner” called theobromine that will increase the rate of fat burning that takes place in the body. Eat a couple of squares after healthy meal to crush those chocolate cravings. Remember it must be dark chocolate and in moderation!

Oatmeal

Another great breakfast food you can’t go wrong with. If you want to cure the mid-morning craving attack, start your day off with oats. Oats are a very good source of wholesome fibre and contain no sugar at all so will keep your blood sugar levels on a nice even keel. Mix in a little cinnamon for further blood sugar control support and to reduce belly fat and you’ve got a perfect way to start your day. And remember you can also start the day with a high protein berry smoothie that is packed with everything you need for the day!

 Berries

Black berries, raspberries and blueberries are a great way to settle down sugar cravings. What’s more, their high fibre content keeps you feeling full while the antioxidants and vitamins improve your health! mixed with some plain yogurt makes a great snack or dessert when you feel the urge for something naughty.. yum!

Wild Salmon

Lastly, remember the good old salmon. Another food that’s jam packed with protein and healthy omega fatty acids and that will help squash those cravings and keep your blood sugar balance in check. Eat this in the evening with some wholesome vegetables or salad and you can say goodbye to your cravings for the night!

That’s some of the foods that help, though remember about veggies and beans. Both are backed with nutrition and fibre to keep you full and satisfied. Be sure to eat these daily.

Enjoyed these tips….Nameste... Jo x

www.weightfreemind.com
joirwin@weightfreemind.com

Be aware of 3 foods that can be adding extra fat to your body!

No. 1: Fruit Juice


Most people are blindly fooled into thinking that lots of fruit juice is a great way to be healthy and lose fat. Sure, fruit juice has a lot of antioxidants in it, but the truth is that fruit juice will almost instantly skyrocket your blood sugar, causing you to crave even more sugar! Worse are the processed juices loaded with artificial junk like High Fructose Corn Syrup and Crystalline Fructose... these can actually cause even MORE cravings for pancreas-pummeling sugar.

What to do? Eat fresh fruit in season instead... loaded with fibre, you'll slow down the blood sugar response and keep your cravings under control much quicker.

No. 2: White Bread

White bread is stripped of all its natural fibre and nutrition. It acts pretty much like regular sugar in your body and can get quickly stored as fat, especially when eaten by itself. And don't forget about the increase sugar cravings that come with all of that blood sugar spiking. Walk into a school ground at lunch time and you'll probably see dozens of overweight children downing fruit juices and white bread sandwiches... parents please we need to educate our children and help them make better choices!


No. 3: Most Breakfast Cereals

 Take a look at most cereal boxes in your grocery store (maybe even your cupboard?) and you will see a TON of sugar in every serving - and most people eat two or three servings in just one bowl! Then they wonder why they’re hungry an hour or so later as their blood sugar is going crazy.
What to do? Stick to cereals that have a lot of natural fibre and lower sugar, at least a gram of fibre for every 5 grams of sugar minimum. Equal amounts of fibre and sugar is ideal.

An even better choice? Natural oatmeal with a little cinnamon and a handful of whole blueberries. It’s loaded with fibre with some good fats and proteins. Watch out for those instant oatmeal’s though... absolutely loaded with sugar!  Remember organic is best and can be found in any health food section of supermarket or health food store. Better still if you are lucky enough to have a bulk food store in your area you can take your own containers, have them filled with all your legumes, oats, rice, nuts, honey ect. Not only saves on packaging costs you are also supporting the local business and often the local growers!
And an even BETTER choice?

For me personally…I have this easily covered.. with a balance of sugar, carbohydrate, protein, fibre, amino acids, vitamins and minerals in an powder form easily blended into blueberry smoothie each morning. My kick start to the day!

To find out how you too can get everything you need in balance quickly and easily each morning…drop me a line and I would be happy to help you achieve optimum health in your life!

Nameste..Jo x
www.weightfreemind.com
joirwin@weightfreemind.com