Inside Out Radiance Health Coaching Blog

Healing Through The Uncontrollable: A Roadmap To Recovery: 10 Things To Consider When Going Through Difficult Life Changes

Mon, 06 Jan 2025 14:43:27 GMT

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Once we get to a certain age majority, if not all of us, get to realise there are certain events in life that are completely out of our control. And that oftentimes no amount of wishful thinking or trying harder can influence the final outcomes of the situations in question.

This is particularly true about serious illness and death of our family members, partners or close friends; falling apart of family or intimate relationships – often resulting in divorce, parental alienation or disintegration of close family bonds, or even things such as redundancy, change of career, ageing and our own chronic health struggles.

Majority of the events I mentioned above have been listed extremely high on the stress level score, with death of a spouse ranked at 100 points, death of a close family member at 63 points and divorce at equally high 75 points.

But while we can’t wish away many of those highly stressful situations out of our lives, we still have control over how we look after ourselves in the aftermath of them occurring.

This is of crucial importance given the fact that chronic stress is a real epidemic of the 21st century and something that is one of major contributing factors in the development of a vast number of physical, emotional and mental health problems.

Having experienced divorce and subsequent parental alienation, chronic fatigue and depression in the past and recently also death of a parent, I know very well how devastating all those events can be, both to our identity as well as our health.

Luckily, even at the darkest of times we can choose to protect our future health and wellbeing by making certain health and lifestyle choices that can facilitate and speed up the healing process, as well as safeguard us from developing additional health problems or negative coping mechanisms further down the line.

So, with that in mind, I wanted to offer you some of the things that helped me personally when I was really struggling, but which also proved invaluable to my past nutrition and health coaching clients.

10 Things To Consider When Going Through Difficult Life Changes

1) Prioritise sleep and rest.

2) Allow yourself to feel all your emotions and get some help with processing them if struggling to do so on your own.

3) Use daily journaling to identify your struggles.

4) Use mindfulness practices and / or spirituality to help you come to terms with the things you are unable to change or let go of yet.

5) Set firm boundaries around your personal time and availability to support others while you are still healing – this is particularly important for people pleasers and recovering people pleasers.

6) Avoid additional radical changes to your lifestyle, diet or routine in the early days - as they might end up proving extra stressors to your already struggling nervous and immune systems.

7) Try to do something pleasurable for yourself on daily basis – even if it might be as simple as a hot bath, a soothing cup of tea, wrapping yourself in a warm blanket and listening to relaxing music or something similar.

8) Avoid excess sugar, caffeine or alcohol intake as much as possible – as all of those can truly wreak havoc with our mood, energy levels, motivation and brain power if consumed in large quantities over long periods of time.

If you are struggling with that, optimising your diet and including the right supplements and superfoods can be incredibly helpful in curbing your cravings for the above-mentioned substances or, in some cases, even eliminating those cravings completely.

9) Cut yourself some slack when failing to achieve your previous lifestyle, health, energy or dietary goals in the timeline you had in mind originally.

Remember that healing is a very complex and gradual process and one that also requires a lot of energy.

So don’t punish yourself with excessive criticism, shame or feeling of inadequacy if your body and mind decide they need more time to get back in balance.

10) Above all, remember that as long as there is life, there is also hope.

We are not victims of our circumstances and we have the power to choose what to do with the cards that life dealt us, even in some extremely difficult situations.

Because like Pema Chödrön famously said: You are the sky. Everything else is just the weather.

About Barbara

"My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humour, and some style," said Maya Angelou. I embrace that life philosophy wholeheartedly too and try to encourage my clients to do the same.

Take Action Now

Don't let another day go by feeling less than your best.

Book your complimentary 30 minute Zoom chat today and take the first step towards a healthier, happier you.

During our session, we'll:

discuss your current health challenges and goals
explore how Reclaim Your Radiance method can support your energy levels and general wellbeing
outline potential strategies tailored to your unique needs
answer any questions you have about the way I work

To schedule your free consultation, simply direct message me with your preferred dates and times, so that I can check my availability and book you in or send you an up to date link to my online diary.

Are You Afraid of a Hearty Breakfast and Why It Could Be Costing You in Energy Levels and Brain Power in The Mornings During the Cold Season?

Wed, 27 Nov 2024 14:40:00 GMT

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I will never forget the look of disbelief on so many clients’ faces in the past when I would suggest switching up their usual breakfast fare of cold cereal or toast and coffee during the colder parts of the year to something more warming and substantial, such as a bowl of soup, for example.

The usual reasons for not wanting to try something new that were given to me would be things such as: lack of time, not feeling very hungry first thing in the morning, preferring a sweet tasting breakfast and sometimes also the dislike of a change in the routine that had been there for many years in some cases.

And while I acknowledge all those reasons as being valid and genuine, it can also be helpful to reframe our way of thinking by reminding ourselves that if we are not getting the health and vitality outcomes we want to achieve by doing the things we have always done, maybe it’s time to test some new lifestyle and eating routines and solutions. Including, perhaps, a new take on what to have for breakfast.

To put things in perspective for you even more, modern Western idea of what breakfast should be like is mainly the result of decades of conditioning by TV commercials, magazine advertising and commercial interests of many companies selling those breakfast cereals. All of which profit from the fact we eat as many of those products for as long as possible - without ever questioning the effect they might have on our health long term.

In contrast to the meagre and nutritionally poor cold cereal breakfast, traditional hearty breakfast that we still see consumed in many other places all over the world is an acknowledgement of the fact that we need to eat and get sufficient energy from our food at the time when we are likely to be most active, i.e. during the early part of the day.

So how do we reconcile our often-frantic mornings with the need to nourish ourselves better for the tasks that lie ahead?

The answer, as with many other similar dilemmas, often lies in preparation and planning.

Some of the things that you might find helpful would be:

Sticking to dishes that are already made and just need a quick reheating – soups and Spanish omelettes are particularly good for that

Utilising cooked grains stored in the fridge such as millet, quinoa or rice and reheating them with a splash of milk (regular or healthy non-dairy alternatives) as well as topping them up with chopped nuts, seeds, fruit and a bit of spice for a more nutritionally rounded and filling breakfast cereal alternative

Adding some boiled or scrambled eggs, avocado, tinned sardines or smoked mackerel to that breakfast toast if you absolutely insist on having one

If you are absolutely stuck for time, putting your warm breakfast of choice in a suitable food flask and eating it as soon as possible - making sure to have a hot drink and handful of nuts, a good quality protein bar or something similar before leaving the house

Note: If your drink of choice first thing in the morning is coffee, try not to have it on empty stomach, as it is likely to wreak havoc with your blood sugar levels, as I have seen many times in the past while working with diabetic and pre-diabetic clients.

Swapping your old breakfast routine for something new doesn’t have to daunting if you approach it strategically – like you would a tricky work-related task that needs addressing.

You just need to remember your why for doing so – increased energy and brain power, and less reliance of caffeine, sugar and junk foods as a reward for your bravery in breaking the old eating habits.

To get you inspired to ring some changes, here is an idea for a quick quinoa-based breakfast dish I made today, which was loosely based on a principle of Bircher muesli and prepared using the current content of my fridge and kitchen cupboards.

Bircher Style Warm Quinoa Medley

Serves 2

½ cup uncooked quinoa (which makes 1 cup of ready cooked quinoa after being cooked with 1 cup of water until all the water evaporated)
½ large or 1 small pomegranate – seeds only
6 tsp of sesame seeds
2 apples, cored and chopped into small chunks
12 dried apricots – chopped finely
40 nuts chopped – I used hazelnuts and almonds
½ cup of warm coconut milk (or your milk of choice)
a sprinkling of cinnamon
2 drops of Doterra vanilla oil (optional but really yummy and healthy)

Method:

1) Warm through the quinoa with your milk of choice

2) Ladle the quinoa up in into bowls and top up with chopped apple, pomegranate seeds, sesame seeds and nuts

3) Sprinkle with cinnamon and vanilla oil, mix it all together and enjoy

Next Steps

If you want to explore more ways to elevate your energy and performance through nutritional therapy, mindful nutrition, mindset practices, lifestyle modification and EFT, all of which are part of my Reclaim Your Radiance Method, why not connect with me and create a personalised plan that honours both your physical and emotional wellbeing, as well as your professional demands.

Simply direct message me for a link to my online calendar and book a complimentary Zoom discovery session to find out how I might be able to help you step on your path to greater radiance, vitality and health a lot faster and with more ease.

Here is to more joy, brain power, energy and radiant health in your life!

Can Certain Foods Help Fight Depression? The Latest Research Explained

Mon, 30 Sep 2024 14:47:58 GMT

Hidden role of inflammation and the gut brain connection

As a busy woman constantly juggling the demands of your career and personal life, you're intimately familiar with the toll it can take on your mental well-being. Fatigue, low mood, lack of motivation, and brain fog can become unwanted companions, leaving you feeling less than your best self.

But what if I told you that in many cases the solution to boosting your mood and mental clarity could be as simple as tweaking your diet?

Recent research has shed light on the powerful connection between the foods we eat and our risk of developing depression, offering an empowering and practical approach to supporting your mental health.

The Gut-Brain Connection Unveiled

For years, scientists have been exploring the intricate relationship between the gut and brain, which is known as the gut-brain axis.

This bi-directional communication pathway involves an interplay of numerous factors, including the gut microbiome, immune system, and various metabolic processes.

In a ground-breaking study published in Nature Microbiology, researchers found that individuals with depression had significantly different gut microbiome compositions compared to those without depression.

Specifically, they observed an increased presence of certain bacteria linked to inflammation and a decrease in bacteria known for producing compounds that support brain health.

The Anti-Inflammatory Diet: A Potential Game-Changer

Chronic inflammation has long been associated with an increased risk of depression and other mental health issues.

In light of the gut-brain connection, researchers have turned their attention to the anti-inflammatory potential of certain foods and their impact on depressive symptoms.

A recent meta-analysis published in the American Journal of Clinical Nutrition examined data from numerous studies and found that adhering to an anti-inflammatory diet rich in fruits, vegetables, whole grains, and healthy fats (such as those found in fatty fish and nuts) was associated with a lower risk of developing depression.

The Power of Probiotics and Prebiotics

As our understanding of the gut microbiome deepens, researchers are also exploring the potential of probiotics and prebiotics in supporting mental well-being.

Probiotics, the beneficial bacteria found in fermented foods like yogurt, kefir, and sauerkraut, have been shown to positively influence mood and cognitive function.

In a ground-breaking study published in the journal Gastroenterology, researchers found that individuals with depression who consumed a probiotic supplement experienced a significant reduction in depressive symptoms compared to those who received a placebo.

Additionally, prebiotics – the fibre-rich compounds found in foods like onions, garlic, and bananas – act as fuel for the beneficial bacteria in your gut, promoting a diverse and thriving microbiome, which has been linked to better mental health outcomes.

Putting it All Together: A Holistic Approach

While the latest research highlights the potential benefits of certain foods in fighting depression, it's important to remember that nutrition is just one piece of the puzzle.

A holistic approach that incorporates regular exercise, stress management techniques, adequate sleep, and social connections is essential for optimal mental well-being.

By nourishing your body and mind with a balanced diet rich in anti-inflammatory, probiotic, and prebiotic-rich foods, and adopting a lifestyle that supports your overall well-being, you can empower yourself to overcome the challenges of depression and thrive in your demanding career.

References:

Valles-Colomer, M., Falony, G., Darzi, Y., Tigchelaar, E. F., Wang, J., Tito, R. Y., ... & Raes, J. (2019). The neuroactive potential of the human gut microbiota in quality of life and depression. Nature microbiology, 4(4), 623-632.

Lassale, C., Batty, G. D., Baghdadli, A., Jacka, F., Sánchez-Villegas, A., Kivimäki, M., & Akbaraly, T. (2019). Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Molecular psychiatry, 24(7), 965-986.

Akkasheh, G., Kashani-Poor, Z., Tajabadi-Ebrahimi, M., Jafari, P., Akbari, H., Taghizadeh, M., ... & Esmaillzadeh, A. (2016). Clinical and metabolic response to probiotic administration in patients with major depressive disorder: A randomized, double-blind, placebo-controlled trial. Nutrition, 32(3), 315-320.

Liu, R. T., Walsh, R. F., & Sheehan, A. E. (2019). Prebiotics and probiotics for depression and anxiety: A systematic review and meta-analysis of controlled clinical trials. Neuroscience & Biobehavioral Reviews, 102, 13-23.

About Barbara

Take Action Now!

Don't let another day go by feeling less than your best.

Book your complimentary Zoom chat today and take the first step towards a healthier, happier you.

During our session, we'll:

discuss your current health challenges and goals
explore how nutrition and lifestyle changes can support your mental wellness
outline potential strategies tailored to your unique needs
answer any questions you have about the mind-body connection

To schedule your free consultation, simply click the link below, or direct message me with your preferred dates and times, so that I can check my availability and book you in.

Book Your Complimentary Zoom Chat Here!

Reflections On Purpose: How Our Connections Shape Our Lives

Mon, 26 Aug 2024 13:06:41 GMT

As we are getting close to the middle of Bank Holiday weekend and some extra time off work for many of us, it seems fitting to contemplate a question that often lingers in the back of our minds: What is our true purpose for being here?

Moreover, how does our understanding (or lack thereof) of this purpose influence our daily levels of motivation, joy, and resilience in the face of life's inevitable challenges?

Interestingly, yesterday marked the birthday of Paulo Coelho, the acclaimed Brazilian author known for his profound philosophical insights. While his work may not resonate with everyone, particularly those who pride themselves on pragmatism, there's an undeniable truth in his writings that speaks to the human condition.

As social beings, we are inherently driven to forge meaningful connections with others, be it through friendships, family bonds, or romantic partnerships. These relationships not only enrich our lives but also provide a deeper sense of purpose and meaning to our daily endeavours.

This truth becomes particularly poignant when we consider the insights shared by those working in palliative care or with the elderly. A common thread in end-of-life reflections is the regret of not having spent enough quality time with loved ones or expressing affection to those who mattered most. These revelations underscore the importance of nurturing our relationships throughout our lives, not just in our later years.

However, we need not wait for a life-altering moment to embrace this wisdom. This weekend presents an opportune time to reflect on the relationships in our lives that may have been neglected due to the demands of modern living.

Consider creating a list of individuals who have played significant roles in your life but with whom you've lost touch. Once compiled, challenge yourself to reach out to one or more of these people. Rekindling these connections can bring mutual joy, support, and a renewed sense of purpose.

Because sharing life's experiences – both triumphs and tribulations – often makes our journey here a lot more meaningful and fulfilling.

For those who find themselves without such connections, take heart. Sometimes, the simplest gestures can open doors to new relationships. A genuine smile or a kind word to a stranger might be the catalyst for a meaningful interaction or, at the very least, a moment of human warmth in someone's day.

As we navigate the complexities of our daily lives, it's crucial to remember that our purpose often intertwines with the lives we touch and the connections we nurture. By actively seeking and maintaining these relationships, we can enhance our motivation, increase our capacity for joy, and build resilience against life's inevitable challenges.

This Bank Holiday weekend, as you go about your activities, consider how you might strengthen your existing relationships or forge new ones. In doing so, you may find yourself one step closer to understanding your true purpose and experiencing a more fulfilling life.

Wishing you a weekend filled with meaningful connections and renewed bonds!

About Barbara:

My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humour, and some style” said Maya Angelou. I embrace that life philosophy wholeheartedly too and try to encourage my clients to do the same.

I have a particular interest and expertise in working with digestive health, immunity, stress, and low energy concerns. And after recovering from chronic fatigue and depression in the past, I now guide burnt out high flying female executives and overwhelmed female business owners on their journey back towards better health and renewed zest for life using my signature Reclaim Your Radiance Method.

The Courage To Be Disliked: A Journey From People-Pleasing To Authenticity

Mon, 19 Aug 2024 11:54:36 GMT

Introduction

When I first came across the book "The Courage to Be Disliked" by Ichiro Kishimi and Fumitake Koga, I was naturally drawn to it because of its title. As someone who still refers to myself as a recovering people pleaser, the concept immediately resonated with me. And after reading the summary and realising that the main premise of the book is based on the principles of Adlerian individual psychology, it made even more sense that I was intuitively drawn to it.

My connection to Adlerian psychology runs deep. I trained as an Adlerian counsellor for two years back in 2013 and fell in love with how Adler's work and philosophy on life was helping others make sense of themselves, the world, and the often complex and perplexing interpersonal relationships we form throughout our lives. Although I didn't complete my counselling qualification due to serious health issues and some major personal challenges I was experiencing at the time, the principles I learned during that training have been invaluable in both my personal and professional life ever since.

Book Summary

"The Courage to Be Disliked" presents its wisdom through a dialogue between a philosopher and a young person, exploring key concepts from Alfred Adler's theories. The book challenges readers to reconsider their perspectives on life, relationships, and personal growth.

Some of the main ideas include:

the importance of accepting oneself and having the courage to be disliked by others
the concept that past experiences don't determine one's future
the idea that all problems are interpersonal relationship problems
the significance of contributing to others and the community
the notion that happiness is a choice and comes from within

One quote from the book that particularly stands out for me is:

"The courage to be happy also includes the courage to be disliked. When you have gained that courage, your interpersonal relationships will all at once change into things of lightness."

Applying The Principles From "Courage To Be Disliked" To Overcome Anxiety and People-Pleasing

For those struggling with anxiety, people-pleasing tendencies or other mood disorders, the principles outlined in "The Courage to Be Disliked" can be transformative. Here's how:

Liberating Yourself from Others' Opinions:

By cultivating the courage to be disliked, you free yourself from the exhausting task of trying to please everyone. This shift allows you to focus on your own values and desires, leading to more authentic relationships and a stronger sense of self.

Embracing Authenticity:

When you're no longer consumed by the need for universal approval, you can start living more authentically. This authenticity is a powerful antidote to anxiety and depression, fostering a sense of purpose and fulfilment that no amount of external validation can provide.

Setting Healthy Boundaries:

The courage to be disliked empowers you to set and maintain healthy boundaries. For those prone to people-pleasing, this can be revolutionary. By prioritizing your own needs and learning to say "no" when necessary, you create space for genuine self-care and reduce the likelihood of burnout.

Redefining Success:

When you're willing t o be disliked, you can redefine success on your own terms. This shift in perspective can alleviate the pressure to meet others' standards and allow you to celebrate your unique journey.

Fostering Resilience:

Developing the courage to be disliked builds resilience. Each time you stay true to yourself despite potential disapproval, you strengthen your ability to weather life's challenges.

Lightening Your Relationships:

As the quote suggests, when you gain the courage to be disliked, your relationships become lighter. You'll find yourself surrounded by people who appreciate you for who you are, not for who they want you to be.

Embracing Growth and Change:

The courage to be disliked opens the door to personal growth. It allows you to take risks, try new things, and learn from failures without the crippling fear of judgment.

Personal Reflection

In my own journey, I've found that incorporating these Adlerian principles has been transformative.

As a recovering people pleaser, I've learned to prioritise my own needs and values, leading to more authentic and fulfilling relationships. I've also found that sharing these concepts with others – both in professional settings and personal interactions – has helped many people gain a new perspective on their struggles with anxiety and self-doubt.

The path to cultivating the courage to be disliked is ongoing. It requires patience, self-compassion, and a willingness to challenge deeply ingrained beliefs and behaviours. But the rewards – a lighter spirit, more genuine connections, as well as a stronger sense of self – are immeasurable.

For those struggling with anxiety, people-pleasing tendencies or other mood disorders, I encourage you to explore these principles. Whether through reading "The Courage to Be Disliked," or simply starting to question your need for universal approval, taking steps towards authenticity can lead to a more grounded, confident and ultimately happier life.

Remember, the journey to self-acceptance and the courage to be disliked is just that – a journey. Be patient with yourself, celebrate small victories, and know that each step to wards authenticity is a step towards a lighter, more fulfilling life.

Are You Lazy And Unmotivated Or Are You Suffering With Undiagnosed Chronic Fatigue Syndrome?

Wed, 03 Jul 2024 15:19:32 GMT

Is It Possible That All Those Seemingly Unconnected Health Symptoms You Have Might Be Pointing To CFS (Chronic Fatigue Syndrome)?

As someone who lost a year of life to staying in bed with FATIGUE, MUSCLE PAIN, DEPRESSION and COMPLETE BRAIN FOG back in 2015, I can relate to and have empathy for anyone suffering with seemingly unrelated health problems, which can make effective day to day functioning impossible.

My problems started after 3 years of severe emotional stress and 2 viral infections in 2014 – both factors being common causes for the onset of chronic fatigue in many people.

Thanks to my training in nutrition and holistic health and perseverance with emotional healing over the years, I am happy to say that I have managed to heal CFS and am about 80 percent recovered now, with some relapses still happening occasionally, but being very rare in general.

So What Is Chronic Fatigue Syndrome / CFS?

The name itself has been banded around so much over the last few years, yet I still feel like many people don’t fully understand the implications of what is involved in it.

Typically, a diagnosis of chronic fatigue might be considered:

In a person with SEVERE FATIGUE THAT PERSISTS OR RELAPSES FOR 6 MONTHS AND 4 OF THE FOLLOWING SYMPTOMS ALSO PRESENT:

➡️ impaired memory or concentration

➡️ multi joint pain

➡️ sore throat

➡️ new headaches

➡️ tender cervical or axillary nodes

➡️ unrefreshing sleep

➡️ muscle pain

➡️ post-exertional malaise

The fatigue is severe, of new or definite onset and:

➡️ is not alleviated by rest

➡️ results in substantial reduction in occupational, educational or personal activities

CONVENTIONAL MEDICINE will often tell us that we can only manage and minimise the symptoms of chronic fatigue at best

⬇️

by using lifestyle modifications and stress reduction as the main tools, as there is no known medication to take that would effectively get rid of the symptoms altogether.

HOLISTIC APPROACHES, on the other hand, tend to be more successful in bringing about lasting improvement, as they will most likely also include and address factors such as:

⭐ diet – including potential food allergies and nutritional deficiencies

⭐ gut imbalances and parasitic infections

⭐ potential hormonal imbalances

⭐ lowered immunity

⭐ environmental factors

⭐ emotional stressors

If unaddressed, all of the factors above can be contributing to the worsening of chronic fatigue at times, or people suffering with it not being able to heal and recover at all.

If you:

➡️ recognise yourself in the description above

➡️ would like to know how my 3 months health coaching programme using the Reclaim Your Radiance With Barbara method could help you start addressing some of those root causes of persistent and unrelenting tiredness, whether it is labelled as chronic fatigue or not

⬇️

why not book a complimentary Zoom chat with me to discuss your concerns and find out about how I would plan to address them if working together.

https://calendly.com/insideoutradianceappointments/free-30-minute-discovery-call?month=2024-08

With Radiant Blessings

Barbara

Inside Out Radiance Health Coac h

Empathy Without Boundaries Is Self Destruction

Tue, 11 Jun 2024 17:07:07 GMT

How Understanding The Difference Between Empathy And Compassion Can Help You Stay More Balanced.

This may sound like a bit of a controversial statement in the world where we are all being encouraged to be more tolerant and understanding of one another, as well as our differences and struggles.

But the key to understanding what I meant by saying the above lies in the difference between two quite similar yet distinct concepts, i.e. empathy and compassion, which unfortunately tend to get used interchangeably a lot of the time.

As someone who used to pride herself on being an empath and a people’s person, I came to understand the price we pay for excessive or misplaced empathy all too well throughout my earlier years, when I would be often severely and disproportionately affected by other people’s low moods, bad temper, mental health issues or general life struggles.

And I used to allow some of those things to spill over into my own emotional and energy field, the way many highly sensitive people do before they learnt about making and maintaining their energetic boundaries.

So, as you can see from the example above, empathy can be perceived to be “an involuntary breach of individual separateness”, as philosopher Susanne Langer once aptly named it and as such be quite bad for our physical and emotional health.

And this seems to apply particularly when we observe someone suffering, such as a loved one.

Furthermore, brain scan studies by neuroscientist Tania Singer of the Max Planck Society in Germany have demonstrated that when participants watched others in pain, their brain activity in the regions associated with pain was partially mirrored, which may be an evolutionary adaptation to help us predict, and avoid, how pain would affect us.

So what we are being encouraged to do instead of feeling empathy or “feeling into others”, is fostering our ability to feel compassion, which is understood and described as “a feeling of concern for another person’s suffering which is accompanied by the motivation to help” according to Tania Singer.

Another well known example of illustrating the difference between empathy and compassion is using the metaphor of trying to help someone stuck in a deep hole by extending a rope to them from above (i.e. compassion) and resisting the urge to climb into the hole with them for comfort and company (i.e. empathy).

So, next time you find yourself feeling exhausted by being a highly sensitive person, try to practice establishing stronger energetic boundaries.

And remember that you can help others much better from a place of being balanced and not emotionally enmeshed in their struggles.

#recoveryfromchronicfatigue#

#bettermoodsolutions#

#holisticnutritionist#

#dynamiceatingpsychology#

With radiant blessings

Barbara

Inside Out Radiance Health Coach

How To Stop People Pleasing And Live With Integrity In 4 Simple Steps

Thu, 06 Jun 2024 11:25:01 GMT

The Principles Of Tolteic Wisdom Which Can Help You Tap Back Into Your Most Happy, Radiant & Healthy Self

I came across the concept of “The 4 Agreements” by Don Miquel Ruiz quite a long time ago.

And I initially read the principles with interest, but also as another pearl of wisdom and common sense in the vast sea of personal development advice that is available to us these days.

However, for one reason or another, this information has been finding its way to me again recently on social media, so I decided to take another look, as I don’t believe there are such things as coincidences in life.

And very fittingly, those concepts appear to be speaking to my journey of a recovering people pleaser that I have been on for the last few years, as a reminder and an affirmation not to take everything to heart and so personally.

According to the publisher of the book, Janet Mills, “The Four Agreements replace conflict, drama, and needless emotional suffering with happiness, personal freedom, love, and respect for one’s “self” and all life.”

The teachings are derived from the principles going back to the ancient Mexican culture of Toltecs and they are based on the awareness of the illusory nature of reality and the realisation that what we perceive as reality, is merely collective, unconscious agreements of society.

With the bottom line of that philosophy being the fact that we don’t see life as such, but what we do see is our own filter system composed of beliefs, expectations, agreements and assumptions.

Those principles can be very useful to anyone aspiring to live their lives in a conscious, honourable and honest way.

However I also feel that for women who had had their physical or emotional health compromised in the past as a result of excessive people pleasing and inability to establish and maintain their own boundaries, they are essential signposts on how to conduct oneself in a way that is going to facilitate recovery and prevent future relapses.

So my suggestion would be to have a look at each of those agreements when you find a peaceful and uninterrupted moment to yourself and reflect on whether they are already present in your life right now.

And if they are not, have a think about how you could start implementing them in a way that would enhance your health, wellbeing, joy and ability to be unapologetically yourself, while also honouring other people’s life journeys.

#recoveryfromchronicfatigue#

#emotionalresilience#

#holisticnutritionist#

#dynamiceatingpsychology#

With radiant blessings

Barbara

Reclaim Your Radiance Health Coach

How To Go From Downward Spiral To The Sun Salute With More Ease

Fri, 31 May 2024 10:55:13 GMT

Beginner's Version For Those Still Trying To Master It

Have You Been Stuck In A Downward Spiral Pose?

We all have days when it feels like the whole world is conspiring against us, and no, I don't mean what's been happening in the last few years, although the chaos and uncertainty of what's been unfolding certainly doesn't make life easy sometimes.

What I meant was those moments when we feel like we are completely done:

- out of power,

- out if inspiration,

- out of courage,

- and out of desire to even try make anything better again.

And it's all because of something that happened that triggered

our sense of doom and gloom and put our nervous system in that fight-flight-freeze response yet again.

And that something could have been an emotionally upsetting incident, or in case of someone who has been battling chronic health problems - a health scare or an accident that left them feeling powerless and out of control.

If you have ever dwelt in one of those places, you will recognise its barren landscape -

with no growth of any kind or even a slightest hint of sunlight appearing from behind the stormy skies.

It's simply terrifying and you are desperate to leave it as soon as you can.

And while it is not always possible to change the scenery around you at the click of your fingers,

you still have some choices regarding what to do with the stones that have been thrown in your direction.

By either continuing to trip over them, or using them to built a beautiful rockery with plants as tough as nails,

that will withstand any kind of weather conditions.

But before you do that, you must also remember to water yourself, as you are both the gardener

and the most important plant in the garden of your life.

And none of the other stuff can happen without your presence.

So when you feel weary, discouraged and scared, nurture yourself as if you would a tender sapling:

- give yourself nourishment and time required to grow stronger,

- exercise patience

- remember that growth is not an instantaneous process

- find the kind of fertiliser that suits your individual needs

And above all, always have faith in the miraculous power of nature and your own body to heal, restore and make you stronger.

And maybe also try doing an upward facing dog and a sun salute as well - if that's your kind of thing.

With radiant blessings

Barbara

Inside Out Radiance Health Coach

What Do You Do When Life Hands You A Lot of Lemons?

Thu, 30 May 2024 15:38:06 GMT

Or How Not To Be A Lonely Lemonade Stand Seller

What do you do when life hands you lemons?

Do you make lemonade, gather some snacks, put flowers on the table and invite your friends for a garden party? Or do you hide inside till the storms of your life subside, which may or may not happen any time soon?

I was invited to a garden party yesterday by a lovely friend in her late 70s, who is one of the bravest Parkinson warriors I have ever come across. And even despite her ongoing health struggles, she still manages to put a smile on her face, go out and take part in all sort of different activities and groups and even more importantly make the people around her feel like they matter, which is ultimately what we all want.

She wasn't having the best day yesterday and had to retreat indoors for a little while, as was feeling weak and worn out. But rather than call it the day as far as the party was concerned, she let her friends lovingly support her through her low until she felt a bit better again.

We can't always be fully in control of how our days pan put, especially when we live with a chronic or degenerative condition.

But we can certainly take different measures to help ourselves recuperate and also find a supportive tribe of people who will be there for us holding the umbrella on those stormy and cloudy days.

Have you found your tribe yet?

Letting Go To Find Your New Happy Place

Thu, 30 May 2024 14:58:09 GMT

Is Fear of The New Stopping You From Living Your Best Life Possible?

Sometimes we have to find the courage to uproot the things that are precious to us and start all over again in a new setting.

I took the photo below in 2019, in what used to be my parents flower and vegetable garden, after they sold their land which they tended for 40 years to move to a more manageable house and garden.

But before they left, they dug out some of the plants they wanted to take with them and also transported a lot of the top soil to the new setting, as the new garden was ornamental only and grass covered, so the soil would be of really poor quality.

I think this is a great metaphor for when we have to make some changes in our life but are feeling really nostalgic about leaving behind all the familiar things, even if they are not manageable or serving us well, and starting something new. Whether it might be a new career, a new place to live, a new way of eating, a new lifestyle or even a new hobby sometimes.

And yes, the fear is real, but if we manage to find the courage to make that first step towards change, salvaging whatever possible from the old way of being, we will often be rewarded with luscious, new growth elsewhere.

What fears and things that no longer serve you are you letting go of today?

Healing Happens When You Let Go Of Your Expectations

Wed, 17 Apr 2024 16:05:13 GMT

This is a subtitle for your new post

“If you really want a thing to heal, you have to leave it alone for a while and let it learn how to heal on its own” (Author unknown)

As someone who describes herself as a recovering people pleaser, the quote above really resonated with me for a few different reasons when I first came across it.

Firstly, it acknowledges that just like with physical scabs that mustn’t be picked until they are ready to fall off on their own and unless we want to end up with a scar, healing will inevitably take time. And sometimes that time lasts a lot longer than we hoped for and anticipated. And no amount of wishful thinking and willing that “thing” to heal will make much of a difference until the time and circumstances are right.

And while we can use different processes such as lifestyle and dietary modifications or applying healing agents to wounds, in case of physical health problems, or use mindfulness and other emotional healing modalities in case of things to do with our minds to try and speed up the process, realistically speaking we are not in full control of how the healing is going to happen.

Secondly, the quote above reminds us about the innate power of nature and our bodies to constantly heal and renew themselves if they are given a chance to without too much harsh interference on our part.

Because contrary to what some of us we might think and believe, often it is those fast solutions that we reach for when we are feeling really impatient and fed up with the status quo, that can end up pushing the problem even deeper into our bodies or psyches than would have been the case if we were able to leave it alone and literally do nothing instead.

Thirdly, when applied in the context of relationships with other people, this quote also reminds us that as much as it is important to take responsibility for our part in any conflict, misunderstanding or lack of flow in our interactions with others, we are not in control of the other person’s level of awareness, their moral code, or their harsh responses to us due to their triggers or lack of desire to heal themselves.

And that all we can do in such circumstances is work on ourselves, while also giving the other party space to heal and process their own stuff until such time that a reconciliation or a renewed dialogue can be resumed from the position of curiosity about one another, rather than finger pointing at the other party or victimising ourselves by believing we are the perpetrator, as many people pleasers have been taught to believe early on in life.

Acceptance of all those things is of crucial importance, particularly in case of chronic disease that a person has been struggling to recover from for a long time.

Because by constantly pushing for the outcomes we want in the time frame that we deem acceptable and then being very disappointed and maybe even angry if those outcomes don’t materialise in the way we envisaged them to, all we are doing is effectively perpetuating the fight and flight response, which so many of us have been living in constantly for years.

And which fight and flight response is also quite likely one of the crucial factors that might have made us ill and struggling to recover from that illness in the first place.

If you recognise some of your own issues in what I wrote above and are curious about whether I might be the right companion and the person to help you hold the space on your own journey back to healing, why not reach out and have a one to one conversation with me.

Message me for instructions on how to book your complimentary clarity call on zoom, so that we can start unpacking what might be your blocks to healing and living your most radiant life possible.

With radiant blessings

Barbara

Inside Out Radiance Health Coach

Love Yourself Into Feeling And Looking Better & Why Extreme Crash Diets Or Lifestyle Modifications Don’t Work Long Term

183:771128649 (Barbara Wicks) — Fri, 19 Jan 2024 17:13:55 GMT

January is a month when many women make resolutions to be healthier and lose weight.

And while those goals can propel us towards feeling better, they can also be counterproductive if coming from the place of guilt, shame or wanting to keep up with others, rather than our wish to experience the best of what life has to offer and while also knowing that we are already enough as we are right now.

Let’s look at weight loss for example.

It is customary for many women to sign up for gym membership or various slimming clubs such a Weight Watchers or Slimming World this time of the year and often go from not being very active at all, to doing several exercise sessions a week and restricting their calorific intake quite a lot in order to encourage faster weight loss. And while both of those actions can be very positive in principle if carried out correctly, when we go about them in a wrong way, they can cause us more harm than be of help long term.

First of all, many of the slimming clubs rely quite heavily on ready-made meal replacements, which although calorie and macro nutrient balanced, are unlikely to have the same nutritional benefits that eating fresh meals or naturally derived superfoods would have. So it’s not uncommon for women who follow very restrictive and low calorie diets long term to develop nutritional deficiencies, which in turn can adversely affect their health in a number of ways.

Secondly, some of the meal replacements contain ingredients which can be harmful to our health, such as artificial sweeteners, many of which are carcinogenic, or anti-nutrients such as soy – which can affect both thyroid health and fertility in a negative way if consumed in excess and in its un-fermented form.

And thirdly, limiting our food intake drastically, while also increasing cardiovascular activity quite a lot at the same time, can lead to adrenal burnout. This is especially true for women who are already under a lot of daily stress in their lives, as the intensive exercise is likely to raise their cortisol levels, which are likely already elevated, even higher.

At the same time, such drastic food restrictions can also cause the slowing down of metabolism, as the body gets tricked into believing it’s famine season, so starts preserving already scarce resources for the rainy day, by making you burn your food at a slower rate. Which is obviously completely counterproductive to the goal you are trying to achieve.

And if you are very unlucky, it can also mess up your hormonal health and fertility, as a nature’s way of preventing pregnancy with what is perceived as not enough resources to maintain it long term.

So now that you know why crash dieting and killing yourself on the treadmill is not really that good for you long term, what can you do to get closer to your weight loss goals?

Some of the simple strategies that you can put in place straight away include but are not limited to:

1) Getting enough sleep, as deficiencies in sleep are linked to an elevated level of a hormone responsible for increased hunger called ghrelin
2) Tweaking the timing of your largest meal to fall around midday, when metabolism is at its strongest and we are also most active, therefore require more calories to operate in the most optimal way
3) Making sure that at least some of the exercise / body movement you engage in encourages relaxation of the nervous system in order to reduce your cortisol levels

What gives me an authority to speak on such subjects, you might ask?

As someone who used to be an emotional eater in my 20s and 30s and who also used various slimming supplements earlier on in life, I have experienced first hand what it is like to be out of control with my eating habits, even despite relatively good foundations in that area in my childhood.

As I went through life and qualified as a nutritional therapist first in 2006, and then studied counselling, as well as psychology of eating in later years, I also realised that a lot of commonly given advice about weight loss is incorrect and can have many women locked in a perpetual cycle of yoyo dieting.

Which is why anyone wanting to embark on a weight optimisation journey needs to start asking questions not just about what and how to do it, but also why certain things are or are not happening for them. And those things can include emotional factors as well, by the way.

If you are tired of guesswork, or doing the things you were told to do and still not getting anywhere, why not give yourself a bit of a leg up and book a no obligation Zoom chat with me.

In our 30 minutes together, I will ask you about your most burning health concern and explain how working with me might benefit you, should we be a good match.

To book your free Zoom call, just follow the link to my online calendar below:

https://lnkd.in/ekSxe_cY

I am really looking forward to connecting with you and being of service.

Your Vision Of Love And How To Entice It To Shine Its Light Onto The World

183:771128649 (Barbara Wicks) — Mon, 06 Jun 2022 21:02:56 GMT

Because There Is Magic Inside You That Is Just Bursting Out To Be Shared

If you feel there are things you would like to share with the rest of the world right from the centre of your heart but are somewhat lacking the courage to do so, listening to this guided meditation might be just the ticket to help you break through your resistance. Invest just 8 minutes to get quiet and see what comes up for you.

How To Manifest The Life That You Want

Tue, 22 Feb 2022 23:06:49 GMT

And It Has Nothing To Do With Luck Or Privilege

Today is supposed to be a really auspicious day and one that will not come round again for over a hundred years, with the first half of today’s date mirroring the other one perfectly – 22.02:2022. Experts in numerology go as far as claiming that it is a perfect day for manifesting your heart’s wildest dreams and desires and encourage us to focus only on the things that we want to see more of in our lives.

But whether you believe in numerology or think it is a lot of New Age nonsense, one thing is sure – energy definitely goes where attention flows - and that is true on any day of the year, not just today. And while we can’t say that we are 100 per cent responsible for everything that happens to us, it is certainly true that regular and consistent focus on certain issues can magnify them – which can be either positive or negative – depending on what it is that we are giving attention to. And it is not to say that by ignoring certain issues or problems they are going to magically go away, but rather that focussing on what we do want can help us re-frame our situation in a much more positive light. And from there, it might be easier to make the type of choices or attract the type of circumstances, which are likely to lead to positive changes in our lives.

So, what could this look like when it comes to health and wellbeing, for example? Many of us have various challenges related to those, whether it would be because of lack of time or motivation, the ageing process or just general overwhelm with all the information that is out there about “how to” pretty much anything. And, paradoxically, in this age of free flowing and easily available information, many of us find ourselves completely confused about how to live our lives in the most positive and healthy way.

So what can we do if we find ourselves stuck somewhere like that?

First of all, you might want to go back to the basics and simplify everything as much as you can. If you struggle to cook from scratch, for example, use fewer ingredients and concentrate on the ones with a lot of nutrition and flavour, to guarantee success and to cut down on preparation time. And you can then use the time you saved during meal prepping on doing something nice for yourself. How about reading that book you have been promising yourself to finish for months, for example?

Or if you find yourself torn between having to choose one from several different lifestyle or health related options, why not try checking in with your intuition first before seeking the answers outside, in the external world. It is amazing how, if we really get quiet and tune into ourselves, we can find out that so many answers are already there. We just need to learn how to listen to and interpret them.

Having checked for the answers to your quandary with your intuition and still finding yourself unsure of which way to go, there is no shame in seeking help from others either. But again, just like with looking for the answers inside of you, the key is finding someone who operates on the same frequency as you do, so that they can tune into who you are with ease. And when you find that energetic match, life can feel quite magical once again. This principle, by the way, can be applied to finding friends, romantic partners, employers, teachers and mentors, or even therapists to work with in order to get the best outcomes possible.

So, remember that life is your mirror not just on 22.02.2022. And go out there with the confidence that if you know what you desire and put your focus on it with optimism and trust, you can find those energetic matches in people and circumstances that will come into your life.

Happy manifesting!

Dont Wait For Someone To Bring You Flowers - Plant Your Own Garden And Decorate Your Own Soul - How To Self Care for Better Health

Mon, 21 Feb 2022 23:11:33 GMT

Learning How To Self Care And Self Soothe Is A Vital Life Skill

As the last two years proved, life can be extremely changeable and unpredictable. Which is why learning self care is a vital tool in our emotional well-being tool kit.

How Connecting With Others Can Help Us Overcome Addictive Behaviours

Mon, 21 Feb 2022 22:59:03 GMT

Because We All Want To Be A Part of Something Bigger Than Just Ourselves.

Human connections are to our souls what food is to our bodies. Without them we can function but we can't thrive.

How Practising Emotional Resilience Can Help You Tackle Emotional and Binge Eating In a Better Way

Mon, 21 Feb 2022 22:32:50 GMT

Being Rooted And Grounded Can Really Stave Off Those Pesky Emotional Cravings

Eating can often become a bit of a displacement activity when our nervous system is too fragile to deal with an emotion, a memory or maybe even a situation one is facing. Learn how minimise its impact by practicing emotional resilience.

Mirror, Mirror On The Wall - How Getting More Sleep Can Help You Keep That Youthful Glow For Longer

Mon, 21 Feb 2022 16:18:23 GMT

And How To Coax It Into Your Bedroom Again.

Have you been avoiding your mirror of late? Find out how getting more sleep can help you rewind the clock back a little bit and slow down the ravages of time on both your skin and your body.

You Can Be A Masterpiece And A Work In Progress At The Same Time

Sat, 19 Feb 2022 19:34:55 GMT

Because Perfection Is An Illusion Anyway

"Don’t believe what your eyes are telling you.

All they show is limitation.

Look with your understanding,

find out what you already know,

and you’ll see the way to fly."

Richard Bach

Why A Mindset of Experimentation and Perseverance Is Key To Helping Us Achieve Health and Lifestyle Breakthroughs.

Sat, 19 Feb 2022 16:33:46 GMT

"Fall Seven Times, Stand Up Eight" ~ Japanese Proverb

Have you ever been in the situation where you tried to achieve something so many times and it still didn't work, so you were almost at the point of throwing the towel in and declaring defeat?

Me too. Which is why I can tell you with a hand on my heart that if you manage to find that last bit of hope, courage and optimism to try again, miracles might just happen.

Lessons From A Storm

Sat, 19 Feb 2022 15:50:52 GMT

Because There Is Some Wisdom To Be Gained From All of Life Lessons

"You will not be the same person after the storms of your life.

You will be stronger, wiser and more alive than ever before"

Bryant McGill

How To Tap Into Your Inner Queen and Win Level 50 of The Game of Life

Wed, 01 Dec 2021 22:05:13 GMT

For those of you who may not know, I celebrated my 50th birthday just over a week ago.

And while in the past a looming birthday would have sometimes been a reason to feel a bit down and like there isn’t much more sand left in my personal sand timer, on this particular occasion I decided to embrace the celebration with both hands. And I ended up having a truly great weekend, catching up with a few friends and family members.

The reason for such a different response was partially because I made up my mind that I was going to enjoy myself no matter what and this intention then translated itself into me feeling happy and uplifted. But another reason for being more accepting of it all, was the fact that I also decided to start embracing the natural archetype of the period of life I have just entered, i.e. the Queen stage.

And before you judge me as being a snob for saying that I am now a Queen, that particular archetype, as well as many others, has been explored, explained and used in their client work by many psychotherapists and coaches, starting with the great and very intuitive Carl Jung himself.

I learnt about archetypes and their impact on us during my Mind and Body Health Coaching training with the Institute for the Psychology of Eating. And almost immediately, I found them a fascinating and useful tool for assisting clients with navigating often tricky and tumultuous waters of life with a bit more ease, grace and acceptance. I also used a blog about a queen archetype by Katherine Ann Lee as a springboard for my own musings about how to step into that particular archetype in a conscious way.

So what is an archetype then?

Put very simply, archetypes are essential and timeless energy signatures that are present in every living person. Some people seem to personify much more of one specific archetype, while others may express a completely different one. And some people can also be a mixture of many different archetypes.

Archetypes can and do change over time, coming and going throughout the course of an individual’s life in line with how their life journey unfolds. And just like ideas, archetypes are not confined to people and personalities, but live out there in what Jung described as “collective unconscious”. This is the reason why we may meet many different people, all sharing same or similar qualities or traits.

Some of the well-known and easily-recognisable archetypes are those of a hero, a prince, a king, a mother, a warrior, a victim, a scholar, a hermit, a princess, a queen, a goddess, and so on.

So what is the queen archetype?

According to some teachings, women go through life gradually progressing from the archetypal princess (between birth and the age of 40) to a queen in training (between 40 and 49 years old) and then to a fully-fledged queen from the age of approximately 50 upwards.

And it seems that it’s some women’s reluctance to accept that it’s time to move to a new phase of life, that can result in them experiencing a mid-life crisis, as well as issues around their body image and weight in many cases.

A Queen who has decided to ascend her throne, on the other hand, is a woman who feels ready to come to peace with life, her body, as well as various toxic beliefs about herself she may have inherited from her family, partners and the world itself.

The shadow side of the queen archetype.

As we all know from real life and fairy tales, not all queens are benevolent ones. And examples such as the Snow Queen from Hans Christian Andersen’s tale of the same title, or the Wicked Queen from Brother Grimms’ “Snow White”, are very good illustrations of what is known as the shadow side of the queen archetype.

Many powerful and sovereign women who inhabited our planet over the centuries and millennia, have been thought of as being judgmental, angry, controlling, vengeful, cold-hearted and lonely. And that itself is a very reason why many women chose not to embrace the queen archetype in the past. Because who in their right mind would choose to live like that?

However, an aware and benevolent queen is anything but the evil caricature that we are so well-acquainted with.

Benevolent queen

She is a woman who is intuitive and in touch with her leadership qualities and potential. And it is her awareness of having a greater purpose in life and her knowledge of connection to the higher power out there (whatever she chooses to call it), which give her strength and confidence.

So how do we embrace our inner benevolent queen and become a force to be reckoned with, both in our own, as well as in other people’s lives?

Assert your power

This involves taking charge of and directing your life according to your intent and wishes. And it doesn’t mean not taking advice from others, but rather knowing that at the end of the day, the final decision on what should happen belongs to you.

So stop deferring your decisions to others and get more in tune with your own intuition and inner guidance as sources of strength and wisdom.

Get to know your core values and live according to them

Have you taken the time to work out what feels “right” or “true” for you in relation to other people, behaviour patterns, beliefs, and the world itself? And do you also know what you find “false”, unacceptable, or just plain wrong?

By answering those questions, you will be in a much stronger position to follow your inner compass and not allow others sway you from your chosen course. And you will also be perceived as a person of integrity because of your actions.

Identify your strengths and build on them

Have confidence in the things that you are truly good at and work on improving them, rather than constantly comparing yourself to others, concentrating on your shortcomings and worrying about not being good enough.

And celebrate your unique gifts by shining your light as brightly as possible and with the knowledge that there is only one of you in the entire big world.

For a bonus queen point, share your knowledge by mentoring or teaching others who would benefit from your expertise. You might be surprised how many people would be grateful if you decided to do that.

Don’t let the green-eyed monster steal your sweetness

Being supportive and encouraging of other women and seeing them as members of a sisterhood, rather than rivals in love, career, or life itself can have amazingly positive effect on the quality of our lives, as we end up embracing the energy of sharing and cooperation, rather than the one of competition.

Identify and turn off negative inner scripts

What does the voice in your head try to convince you of? Do you believe you’re strong, powerful and capable? Or that you’re weak, make mistakes, say the wrong thing, or don’t have much value?

Whatever your inner critic is telling you repeatedly, is de facto the subconscious script which is currently running your life. And if you want different outcomes, you will need to change the stories you keep repeating to yourself to more uplifting and positive ones.

Like the old saying goes, turn the page and start a new chapter. Or even more radically, burn the old book altogether and start writing a new one.

How can we do it on the practical level? There are several techniques and methods out there, some of which involve introspection and being more mindful, some which rely on creative visualisation, and others which might involve help of a trained practitioner.

On the self-help level, doing things such as journaling, working with mantras and affirmations and doing creative visualisation exercises are a great start in our battle with the inner critic.

If you never tried mindfulness or other practices described above and are curious to give them a go, download a copy of my FREE guide to creating a holistic spa experience in the comfort of your home, which includes a section on various mindfulness and embodiment practices BY CLICKING HERE

Dress and live like a queen

Apart from doing the internal work of visualising and working on our thoughts and belief patterns, we can also play with the opulent aspect of the queen archetype in the physical world. And I wanted to clarify this doesn’t have to involve getting yourself in debt or living beyond your means.

In fact, at the risk of contradicting myself, I am prepared to put forward a hypothesis that we can strive at being conscious and frugal queens. The ones who are aware of the impact of their lifestyles and spending habits on the world around them and other people, so choose what they surround themselves with very carefully, trying to concentrate on quality over quantity.

So that if your budget is still more like J. K. Rowling before she found fame than Queen B (Beyonce), and you find yourself faced with a choice of a beautiful and well-made second hand cashmere jumper from a charity or a pre-loved store against a brand new item from Primark, which very likely was produced in a sweat shop somewhere, you don’t need very long to decide which one you would rather have.

Another way of embodying your inner queen would be by learning about and embracing the styles and colours that suit you, either by yourself or with professional help. So that when you decide to step out in your “glad rags”, you can make the most of the unique and beautiful person you are on the physical level. And we must not forget that since colours are all about energy, choosing the right ones can help you revitalise and uplift your spirit too.

Make your alliances and build your court

Unlike the archetypal wicked queens from our fairy-tales or history lessons, whose courts often tended to comprise of traitors, social climbers, narcissists and potential rivals, a benevolent queen takes her time to build supportive environments of people who are loyal and committed to her growth.

And in return for that, the queen herself is prepared to inspire, serve and support her allies in the way that is mutually beneficial for everyone involved. This is possible because the connection between the queen and her “court” (of friends, followers, work colleagues, business partners etc) is not based on power or perceived supremacy of one above others, but on mutual respect, trust and often also shared common goals.

Cultivate loyalty and great partnerships

Being an equal partner and a companion is another important aspect of a queen archetype. For some women this will or can be realised through a committed relationship, such as marriage with a man who also stands in his power - hence embodying the king archetype. For others it may take a form of a great business partnership or a connection to another person through close-knit social circles.

The key words here are trust, loyalty and commitment to whatever partnership one is compelled to enter into.

Treat commitment as something that is non-negotiable

We all know that all great kingdoms require time to come into their power (Rome wasn’t built in a day after all) and your personal queendom is no different in that respect. So in order to step into your queen archetype, you have to commit to your projects, your cause, your life and yourself as a person.

Will there be low days when you feel like you are a fighting a losing battle with other people, circumstances, your habits and belief patterns or even your inner critic? You bet.

Will you feel like quitting on some of those days? Most likely.

Will you still persevere despite those obstacles? In your queen mode you are bound to, because a true queen knows that wars often require many battles in order to be won. So she picks herself up, dusts herself off and carries on with her mission, even despite enemies and naysayers, using her perceived failures as stepping stones to her eventual triumph.

Stop people-pleasing

A note to yourself: You can’t be everything to everyone

An important reminder: You are not required to set yourself on fire to keep others warm

A warning: When you say “yes” to others, make sure you are not saying “no” to yourself.

When you embody a queen archetype, you already know that people pleasing doesn’t work and therefore don’t engage in it.

But what can you do instead? As mentioned above, in the point about getting to know your own core values, living your life in the way that feels right for you is probably a much better solution. By doing so, you get to practice what you believe in and what you stand for on daily basis, therefore giving others an opportunity to see the real, unmasked you, to get inspired by your light and passion and maybe even to follow your lead.

And that is exactly what real queens do.

Communicate clearly and be direct

The Bible advocates: “Simply let your yes be yes, and your no be no” and I think it is great advice, even for those of us who are not Christians or religious in general.

By speaking directly and stating our thoughts and intent clearly, we are eliminating any potential confusion on the part of the listener. And we are also re-affirming that we are someone who knows herself and her mind well, both of which are great attributes on an empowered queen.

So try to eliminate hesitation in how you communicate and say what you really mean instead. And do so with kindness, but also with no apologies for speaking your truth.

Practise self-responsibility

This is the most fundamental principle of embodying the queen archetype.

The opposite of the queen archetype is that of a victim. Because a victim is someone who deflects responsibility for what happens in her life on to other people and external circumstances. This, by the way, doesn’t mean that everyone who fell on hard times, or found themselves in some really challenging situations, is a victim. However, it is our response to those events that determines whether we address them in a way a queen or a victim would.

So if you want to start dealing with life like a queen, practice standing in your own power and sovereignty as a way of influencing the course of events, rather than just letting the stormy waters of life carry you along with the flow.

Living life the queen's way – closing words

Having read all the points above, you might be now wondering if being a queen sounds a little bit like too much hard work.

And whether it might be easier to just continue living your life like you always did - if you are not already firmly seated on your throne by now.

The choice is, of course, yours to make. And while I myself can sometimes see the attraction of not making a fuss and living a quiet life, there is also another part of me which knows that we are not meant to just pass through here without shining like the supernovas we truly are inside. And without leaving lasting imprints in the hearts and minds of those we encounter, as well as making our unique marks in the word itself.

Your mission or purpose doesn’t have to be a grand one, but if you find one, this can make life feel so much more than just a daily grudge that many experience it as.

So go forward and claim your thrones queens to be! Our world needs you more than ever now.

PS. Don’t forget to check out my FREE guide to creating a beautiful holistic home spa experience that includes delicious and healthy recipes, mindfulness practices and recipes for simple home-made beauty products. Your inner queen will be jumping for joy at all the indulgences that await inside. Download it BY CLICKING HERE.

With my best wishes for lots of radiance in your own life

Barbara

Inside Out Radiance Health Coaching

www.insideoutradiance.com

When You Are Feeling Blue - Reach For a Cashew

Tue, 23 Nov 2021 22:35:49 GMT

Interesting fact for those of you out there who like statistics:

Apparently the largest recorded and currently existing cashew nuts tree is around 130 years old, located in Natal, in the Rio Grande do Norte region of Brazil, and is meant to be the size of average 70 regular trees, covering a very impressive surface area of 8,500 m² (3,281.34 sq ft), with its limbs radiating out some 50 m (164 ft) from the central trunk.

November 23 is a National Cashew Day in the United States, which is hardly surprising given that US is supposed to account for nearly 90 per cent of global cashew nut consumption, which is a truly impressive statistic. Despite not being American myself, I would most definitely call myself a cashew nut aficionado, even though I was never introduced to them till my twenties. And I must confess that it is one of my favourite snacks, as well as a regularly featuring ingredient of many dishes I make – both sweet and savoury ones.

So where do cashew nuts come from and how did they become the snack that we are familiar with today?

Cashew nuts were first introduced to the Portuguese in 1558 by the native American Indian tribes in Brazil, where the tree was discovered. It was the natives that taught the Portuguese how to roast the nuts to make them edible, as in their raw form cashew nuts contain some irritant substances.

The Portuguese were so taken with the lovely taste of this nut, that they took the seeds of the plant to Goa in India in 1560 and started cultivating them there. The tree took well to the Indian climate and over time became a very well-established crop both In Southeast Asia as well as Africa, and one which formed an essential part of food and commerce in those regions. Cashew nuts were not introduced as a crop in the US till 1903, but by 1941 they were already a very well known and loved snack.

So what is so special about cashew nuts then?

First of all, cashew is not technically speaking a nut, but a seed of a so-called cashew apple fruit (which itself is not edible, but the pulp of which can be made into an alcoholic drink). In the past, cashews would be considered as highly calorific food, so many people would be warned off them on the grounds of them being able to contribute to weight gain if consumed in too large quantities. However, some of the newest research is starting to link nut consumption with lower overall body weights and greater weight loss than in case of those people with nut-free diets.

Cashew nuts are real nutritional powerhouses, containing many essential minerals and vitamins, all of which contribute to improved health of those who consume them. The nutritional breakdown of this lovely nut is as follows:

Each ounce of cashews (28 gm) contains:

• 157 calories

• 5 grams of protein

• 12 grams of fat

• 9 grams of carbohydrates

• 1 gram of fibre

• 67% of recommended daily intake of copper

• 20% recommended daily intake of magnesium

• 20% of recommended daily intake of manganese

• 15% of recommended daily intake of zinc

• 13% of recommended daily intake of phosphorus

• 11% of recommended daily intake of iron

• 10% of recommended daily intake of selenium

• 10% of recommended daily intake of thiamine

• 8% of recommended daily intake of vitamin K

• 7% of recommended daily intake of vitamin B6

In summary, cashews are low in sugar and rich in fibre and contain heart-healthy fats and plant protein. They’re also a good source of copper, magnesium, and manganese — nutrients important for energy production, brain health, immunity, and bone health.

In addition to that, like many other nuts and seeds, cashews are rich in carotenoids and polyphenols, which are two categories of antioxidants that may help reduce inflammation and offer protection from disease.

And because cashews are low in sugar and rich in fibre, they may help reduce blood sugar levels and protect against the development of type 2 diabetes.

There is also some anecdotal evidence that because of their impressive nutritional profile, cashews can be considered a naturally anti-depressant food. The recommended dose for that purpose is supposed to be two handfuls a day.

So how can we best make use of the health benefits of this great food?

To get the most of your cashew nuts, try to purchase the ones which have not been roasted or had salt added to them. And to reduce the level of phytates contained in them, which affect availability of nutrients contained in cashews to the body, try soaking the nuts overnight before adding them to your dishes of choice.

As mentioned earlier on, cashews make a great portable snack but can also be cooked with, made into nut butter or cheese substitutes, as well as added to various dishes as a topping to improve their taste and nutritional profile

Some of my own favourite ways of adding cashew nuts to my own diet include:

• adding them to mixed fruit salads to make them more substantial and blood sugar friendly

• adding them to stir-fries as a protein source and for their lovely crunch factor

• adding them to green smoothies with some filtered water instead of a commercially bought nut milk

• adding them to soups for their protein content and creamy texture (once blended)

If you would like to try a very simple, if slightly unusual recipe for a creamy soup that contains cashew nuts, check out my recipe for Luscious Cream of Celery, Apple and Cashewnut Soup included as a part of a beautiful FREE guide to creating a holistic spa experience in the comfort of your home, which can be downloaded by clicking HERE.

With my best wishes for lots of radiance in your own life

Barbara

Inside Out Radiance Health Coaching

www.insideoutradiance.com

3 Ways Processed Sugar Is Your Kryptonite and How to Reclaim Your energy, Health and Allure Superpowers Without Your Tastebuds Rebelling Against You

Thu, 11 Nov 2021 13:41:26 GMT

Pure, White and Super Dangerous Food Drug on Your Plate

More people than ever are waking up to the fact that food with refined sugar in it increases their chances of weight gain, stress, fatigue and even diabetes because of how it affects their hormones.

You probably also know that it can negatively affect your gut and brain functioning bec ause of the close link between those two organs.

But did you know that processed sugar is what I nicknamed a nutritional thief – an anti-nutrient , which does not add much but, on the contrary, contributes to nutritional deficiencies of quite a few vital minerals and vitamins?

And did you also know that sugar consumed in excess causes glycation , which contributes to and accelerates skin ageing?

If sugar is still a major presence in your life and diet and you can’t imagine parting company from it completely at this point, don’t worry, because there are 3 tasty sugar alternatives that don’t hurt your body that I am going to talk about in a moment.

Those 3 alternatives are:

stevia
xylitol
date sugar

But before I delve more into the 3 sugars I mentioned above, let me expand on the perils of conventional sugar consumption first.

Effect of Excess Sugar on Gut and Brain Function

If you ever experienced “butterflies in your stomach” or a “gut feeling”, you might have already intuited that there is a connection between your gut and your brain . Science is now able to prove that such a link exists and it is actually called the gut-brain axis . The term gut-brain axis refers to a communication network between your brain and your gut, with the two organs being connected both on physical and biochemical levels.

On the physical level, gut and brain are connected by cells called neurons , which direct your body’s behaviour and which are present in both of those organs. Neurons from the gut connect to the brain through the nerves in your nervous system.

On the biochemical level, gut and brain are connected via various neurotransmitters , which are substances produced largely by our brains, but with some of the neurotransmitters also being produced by gut cells and trillions of microbes living there:

• a large proportion of serotonin , which controls happiness and our body clock , is produced in the gut

• GABA (gamma amino-butyric acid) , which helps to regulate the feelings of fear and anxiety , is also produced by the gut

Your gut-brain axis is also connected through the immune system . Gut and gut microbes play an important role in your immune system and inflammation by controlling what is passed into the body and what is excreted. Having your immune system switched on and in overdrive for too long can lead to i nflammation, including neuroinflammation - which is associated with brain disorders such as low mood, depression and Alzheimer’s disease.

Where does sugar come into this picture?

Consuming excess sugar on regular basis upsets a delicate and finely tuned balance between good and bad bacteria in our guts, leading to a condition called dysbiosis. This means that bad bacteria can get out of control, which in turn makes us more prone to developing SIBO (small intestine bacterial overgrowth), leaky gut, bloating, gas and other gut related complaints. In more severe cases it can even lead to development of autoimmune illness.

If you continue the high sugar diet over a long period of time, inflammation will become more of an issue as your immune system will be trying to keep your gut in check. And because of immune system being in overdrive, it won’t be able to perform its regular task of healing the body.

Is this making you want to reduce your sugar already while still loving life's sweetness?

If so, grab my FREE guide to creating a beautiful holistic spa experience in the comfort of your home called Radiant Home Spa Day, which includes a desert section with suggestions for a couple of simple sweet treats that can be made within minutes, are completely guilt free and which pack a lot of nutritional goodness within them.

CLICK HERE TO CLAIM YOUR COPY OF THE GUIDE.

But also carry on reading this blog, as there is still more juicy information to be revealed.

Effect of Excess Sugar on Nutritional Status of Your Body

As I already mentioned earlier on, sugar is an anti-nutrient capable of creating nutritional deficiencies of several very important minerals and vitamins in our bodies:

• vitamin D

Researchers discovered that a high intake of fructose in the diet can massively increase the amount of enzyme responsible for breaking down vitamin D, while also decreasing the amount of hormone responsible for assimilation of vitamin D into the body. And to make things even worse, low levels of vitamin D can then further enhance inflammatory effect of high fructose intake on our bodies, contributing to such problems as non-alcoholic fatty liver disease (NAFLD) in some cases.

• calcium

Likewise, because of vitamin D’s and calcium’s synergistic connection (vitamin D facilitates absorption of calcium by regulating active calcium transport in the small intestine), low levels of vitamin D will have adverse effect on availability of calcium to the body. This can pose serious concerns, especially during periods of increased need, such as pregnancy or healing of broken bones.

• calcium, magnesium and chromium

High intake of simple sugars in the diet will also contribute to increased excretion of minerals such as calcium, magnesium and chromium through the urine, further contributing to blood sugar problems, as all of those minerals (magnesium and chromium in particular) play an active role in the maintenance of stable blood sugar levels. Magnesium , by the way, i s involved in nearly 200 different functions in the body , so its deficiency can cause or contribute towards a large number of signs and symptoms of ill health.

• vitamin C

And last, but not least important, is the impact of high intake of dietary sugar on vitamin C absorption . Studies show that both glucose and vitamin C share the same transport mechanisms required for them to enter cells. This means that high levels of glucose - either in the intestines or in the blood - will slow down or limit the absorption of vitamin C by our bodies, because of the two compounds competing for entry point. It is a bit like two people trying to get through a door at the same time and with one of them having to give way to the other. And given one of the most important function of vitamin C is related to immunity, high sugar intake is likely to have a negative impact on our immune function.

So are you now wondering how on earth you might be able to reduce you sugar intake without feeling those bothersome cravings that can sometimes plague us when we try to improve our diets?

Fear not, as I am going to give you a tip that’ll help resolve your dilemma.

The way to tackle this problem is by incorporating naturally sweet vegetables into your diet. Those are:

• beetroots

• sweet potatoes

• carrots

• vegetables from the squash family

They can be served in the form of side dishes, soups or even stand-alone salads that can be made either sweet or savoury depending on the finishing touches you add to them. Adding a protein source and a good fat to those dishes will further help to stabilise your blood sugar levels and keep them on an even keel for longer.

The possibilities are truly endless and your only barrier is your imagination. But if you need a bit of a hand making a start, let me share a tasty recipe that has been passed on to me by one of my Polish university friends well over 2 decades ago.

I have adapted it slightly over the years to make it more waistline-friendly, but it still remains one of my go-to dishes when I start craving some wholesome sweetness in my life.

Beautiful Beet Salad to Beat Those Cravings

This salad lends itself to quite a lot of modification, depending on how sweet your sweet tooth is and whether you will be eating it on its own – as a bit of a healthy treat, or whether you plan to serve it as a side dish alongside something else.

Basic ingredients include:

• 6-8 medium sized, cooked and peeled beetroot – chopped into small cubes

• an orange (or two) – peeled, de-seeded and chopped into small chunks

• a big handful or two of shelled walnuts – chopped into small bits

Mix all the basic ingredients together and then:

a) for a more savoury version add

• half an onion chopped finely

• some salt and pepper

• olive oil to finish

b) for a sweeter version add

• a handful of soaked raisins

• dressing made from plain yoghurt or Greek yoghurt

Effect of Excess Sugar on Accelerated Ageing of Skin and Other Organs

Even though this may not be the scariest of potential side effects of excess sugar in our diets, it is something many of us might pay attention to, especially if we want to keep our youthful glow and our bodies working as best as they can for as long as possible.

The bad news is that sugar interferes with the quality of collagen present in our bodies through a process called glycation, which results in the production of advanced glycation end products (AGEs). This takes place when sugars are randomly attached to proteins and fats, disrupting their regular functions.

To understand this process better, have a look at the diagrams and pictures below, which use collagen (a protein) as an example.

1) When sug ar comes into contact with a protein such as collagen, it immediately reacts. This generates Reactive Oxygen Species (ROS – free radicals), which leads to cross linking of collagen and inflammation.

2) Advanced Glycation End Products (AGEs) are formed and bond with a receptor on a cell to form Receptor-AGE (RAGEs).

3) This causes inflammation, inhibits skill cell growth and contributes to cross linking of collagen.

In summary, AGEs contribute to conditions like diabetes, Alzheimer’s, heart disease, and true to their name lead to premature aging, especially of the skin .

So now that you have seen even more evidence about why too much sugar in your life may not be such a good idea, how are you going to reduce its presence and overall impact on your health without suffering terribly in the process of making such changes?

And what qualifies me to be talking to you on this subject?

Apart from the fact that I have been a certified nutritional therapist since 2006 and helped many people improve their diets, including ending their dependence on processed foods and sugar, I myself also had a bit of a history of a sweet tooth in the past, going as far back as my teens and twenties.

Picture a scene slightly akin to a clip from a horror movie with a bit of a twist. A family member wakes up in in the middle of the night disturbed by some noises coming from downstairs. Fearing the worst, they quietly creep down to check what the commotion is - armed with a baseball bat for protection, just in case.

And their fears come true as they see a shadowy figure loitering in the kitchen. Just as they’re about to go into attack mode, they realise it’s YOU! Phew! But what are you doing there, terrifying everyone?

Well, it turns out you were ransacking the fridge for some midnight snacks and making an awful racket while you were at it. Does this sound familiar? It does to me, because this is actually MY true story!

Years ago, while at university, I’d sneak around in the middle of the night looking for sweet treats. As soon as I found them, I’d binge on them to the point of feeling like my stomach was about to explode. I never ended up feeling satiated either. It was more like my mouth felt grossed out by all the toxic waste I’d just crammed into it.

Why did I do it? I suspect I might have had a touch of hypoglycaemia (low blood sugar), brought on by the stress of my degree, combined with my bouts of calorie restrictive dieting, that I did because I wanted to look like my slimmer friends.

I fridge raided for a few years, even though the rest of the time I ate quite healthy food. It was only when I studied nutrition and stress that I realised there are much better ways of satisfying my sweet cravings.

Finally, I found freedom from stuffing myself with biscuits, cakes and other foods containing processed sugar. All this stuff is completely devoid of any nutritional value and, as I already explained, contributes to increased weight, poor skin, fatigue and a number of other health complaints.

I also learned that there is no shame in eating any food. The trick to maintaining a healthy body isn’t through deprivation, calorie counting and hating your thighs. It’s in fact all about tapping into the natural wisdom of our bodies, recognising our natural hunger signals and enjoying the foods that support that feeling of satiety.

So that is what I do nowadays, both when experiencing cravings myself and when working with clients on helping them recognise and beat their own sugar addiction.

This Is What You Can Do Right Now To Help Yourself Feel and Look Better

So going back to my earlier promise of telling you about healthy alternatives to conventional sugar, let’s talk about our 3 nutritional stars, i.e. xylitol, stevia and date sugar and how you can use them to get some pleasure without guilt back into your diet.

Xylitol

Xylitol is a naturally occurring alcohol which is extracted from birch trees. It is widely used as a sugar substitute and in "sugar-free" chewing gums, mints and other healthy sugar-free sweets, as it is believed to be helpful in preventing cavities .

The best way to incorporate xylitol into your diet is by purchasing it in granular form. And these are the reasons why it is worth considering as a sugar alternative:

It doesn't taste precisely like table sugar (sucrose) but you'll like it because has no aftertaste.
It looks very similar to regular sugar and it's used in the same quantities to sweeten things (foods, beverages).
It can be used as a sugar substitute in recipes (except those where it's needed for yeast to rise).
Xylitol only contains 2.4 calories per gram whereas sucrose has 3.87. That's a reduction of about 30 per cent.
2 tsp. of granular xylitol a day can help to prevent tooth decay.
Most adults only need about 2 teaspoons of xylitol per day. 1 teaspoon = about 4 grams.
Adults will only need to find a way to sprinkle 1.5 to 2 tsp. into their daily diet.

You'll find that it costs several times more than regular sugar, but that seems a small price to pay considering all the benefits that it provides and how little you need to use to get them.

WARNING: Dog owners should know that xylitol can be toxic to dogs, even when the relatively small amounts from sweets are eaten. If your dog eats a product that contains xylitol, it is important to take the dog to a vet

Even though I no longer bake on regular basis, I still occasionally succumb to the allure of a home-made, healthy cake. When I do, one of my go-to recipes would be a modified version of Nigella’s apple and almond cake, using xylitol instead of regular sugar and reducing the amount of it by a third, plus increasing the amount of a couple of other healthy ingredients, which instantly lowers calorific value of the cake and also makes is more suitable for diabetics. I have in fact gifted this cake to diabetic friends and had raving reviews.

The other great point about this recipe is the fact that it is suitable for people who are celiac or gluten sensitive (which I really appreciate, being gluten sensitive myself) – making you even more popular with your friends who have special dietary needs, should you decide to share this cake with them.

Guilt-Free Apple and Almond Cake (Celiac and Diabetic Friendly)

For the apple sauce:

4 tart eating apples (such as Braeburns)
1 tablespoon lemon juice
2 teaspoons xylitol

For the cake

1 splash of almond oil to grease the tin
8 large eggs
350 gm ground almonds
225 gm xylitol
2,5 tbs lemon juice
50 gm flaked almonds

Method:

Peel, core and chop the apples roughly. Put them in a saucepan with the lemon juice and xylitol.
Cover the pan and cook over a low heat for about 10 minutes or until you can mash the apple to a rough puree with a wooden spoon or fork. You should have about 380gm (1 and a 1/3 of a large cup of puree. Leave to cool.
Preheat the oven to 180ºC/160ºC Fan/350ºF and oil a 25cm / 10 inch springform tin with almond or a flavourless vegetable oil and line the bottom with baking parchment.
Put the cooled puree in the processor with the eggs, ground almonds, xylitol and 2,5 tablespoons - or generous squeeze - of lemon juice and blend it all to a puree.
Pour and scrape, with a rubber spatula for ease, into the prepared tin, sprinkle the flaked almonds on top, and bake for 45 minutes.
It's worth checking after 40 minutes, as ovens do vary, and you might well find its cooked earlier - or indeed you may need to give a few minutes longer.
Put on a wire rack to cool slightly, then spring open.

This cake is best served both slightly warm and is delicious that way but also when it is cold.

Stevia

Stevia comes from the leaves of a South American shrub Stevia Rebaudiana, the leaves of which contain several compounds that are extremely sweet tasting.

The white powdered and clear liquid stevia extracts are purified concentrates of those sweet-tasting compounds known as glycosides and the plant contains of a number of them, including stevioside and rebaudioside . Those extracts are approximately 200 to 300 times sweeter than sugar,

The whole dried green herb, on the other hand, even though a lot less sweeter than extracts (approximately 10 to 30 times sweeter than sugar) retains all the medicinal attributes of the herb but can lend anything added to it a slightly grassy flavour, so may not be as suitable for adding to bakery goods as the extracts are.

The taste of Stevia is not identical to sugar but has a flavour more like nectar or liquorice. Stevia also contains some bitter compounds and their presence is directly related to the quality of the leaves used.

The quantity of Stevia to be used with be dependent of the strength of the concentrate, so will vary from brand to brand. As a general guide and with many concentrates containing between 85-95 % of stevioside, the following can be tried:

1/3 – 1/2 tsp of powdered extract = 1 cup of sugar
1/2 tsp clear liquid extract = 1 cup of sugar
if used as a sugar replacement in your drinks, usually just a couple of drops are needed

Because of very small quantity of stevia needed to sweeten a recipe, you may find that adjustments may have to be made if baking with it to replace the bulk and characteristics of traditional sweeteners. Unsweetened apple sauce (or other fruit sauces), as well as nut butters, can be helpful in making up for the bulk and texture of sugar in such recipes.

To get your creative juices flowing, here is a simple recipe for a Ginger Ale using stevia as a sweetener:

Ginger Ale with Stevia

1/4 cup of peeled and sliced fresh ginger root
1/2 lemon or 1 small lime, sliced in thin rounds
4 cups water
1/3 to 1/2 tsp powdered stevia extract (to taste)
2 pints of chilled, sparkling mineral water

1. Peel and slice the ginger and slice the lemon and lime into ¼ inch circles.

2. Place the ginger and citrus in the water in the pan and simmer for 20 to 30 minutes.

3. Strain the liquid into a glass jar or other container. Stir in the stevia extract to taste and refrigerate.

4. To serve, pour about equal amounts of the ginger water and chilled sparkling water into a glass.

Date sugar

Date sugar is not really sugar – it is simply granulated dried dates. However, it does resemble brown sugar in appearance and can be used as a substitute for it in many recipes for baked goods.

Health benefits of date sugar are as follows:

full of dietary fibre because of whole fruit being used in its production (unlike with sugar cane) – on average it is 3gm of fibre per 100gm dates
full of potassium, magnesium and copper, with a 100-gram serving of dates providing over 15% of the daily RDA of these important minerals
provides moderate amounts of iron, calcium, phosphorus, niacin (vitamin B3) and pyridoxine (vitamin B6
dates are an exceptionally concentrated source of antioxidants and date sugar has been shown to have strong antioxidant activity too

A slight downside might be the fact that date sugar is still a significant source of simple carbohydrates and calories, so you should use it with caution, just like all other sweeteners.

And here is an idea for healthy and tasty smoothie recipe to get you started (using whole dates though).

Quantities are approximate, so feel free to experiment to get the taste just right for you.

Cashew and Cocoa Date Delight

a handful of cashew nuts
250 ml of coconut or almond milk
2 teaspoons of cocoa powder
1 small banana (you can use a frozen one for a cooler and frothier finish)
a couple of dates, pitted

Blend all the ingredients together using a Nutribullet or a regular blender and enjoy your healthy treat without any guilt.

So now that you know those 3 healthy sugar alternatives, I hope that you feel a lot more optimistic and excited about your journey towards achieving better health and preserving your youthful looks and vitality for longer.

And if you would like some further help on that journey, I also wanted to let you know that I included more delicious, sugar-balancing recipes for breakfasts, lunches and dinners, as well as some healthy sweet treats in my FREE guide to creating a holistic spa experience in the comfort of your home.

To claim your own copy of the guide simply click here

With my best wishes for lots of radiance in your own life

Barbara

Inside Out Radiance Health Coaching

www.insideoutradiance.com

An Ode To Soup – 10 Reasons Why Soups Are Great For You

Fri, 29 Oct 2021 21:37:51 GMT

I was chatting online with one of my friends, who happens to be a bit of a poet and a foodie too. When I mentioned to him that I was working on a blog about soups, this is what he sent me to demonstrate that, just like me, he loves soup too:

Tender warmth of goodness within a bowl.

Taste so exquisite always leads down the path to home.

Love care and due taken.

Layer upon layer of flavours blending together.

The sensation. Bliss so refined with textures,

tastes of sauntering vegetables in a thick with flavours stock.

Dipping, dunking pieces from white crusty bread,

torn off, dunked in the amalgamation of juices.

A bit of a bite with spices sending shivers of warmth

as the dark winter’s night approaches.

(by Gurdy Bhogal)

Despite of its deceptively humble origins, soup can be a real powerhouse of a meal. And what is even more exciting, making soups doesn’t require a tonne of specialist equipment, a certificate of mastery from a posh cookery school, sophisticated ingredients or even hours spent slaving away at the stove.

Have I got your attention yet? If so that is great, because what I have to say about soups is about to get even better.

So here are some reasons why making soup a regular part of your life may be one of the best decisions you have ever made:

1 Soups can be very quick to make and are a good way of using up a lot of different ingredients that might otherwise languish in the vegetable drawer of your fridge.

This is great news for people with busy lifestyles, who often have good intentions as far as meal planning and execution is concerned, but who simply can’t fit preparing sophisticated meals into their already crammed schedules. If you want to alleviate your guilt about not having used up all that goodness patiently waiting for your inspiration in your fridge, just get your largest pot, a chopping board and a sharp knife out and get chopping.

And if you go about it in the right way, you might even be able to turn your meal prep into a bit of a mindful meditation. Who said that multitasking is always bad?

2 Many soups lend themselves to batch cooking and freezing very well, therefore creating handy backup meals for days when time to prepare food is really at a premium.

Make sure to check that you have enough of the right containers or freezer friendly ziplock bags ready for storing your soup in the freezer before you decide on cooking a larger batch.

It might be also helpful to label your finished product once it is transferred into containers. After years of optimistically not bothering to do so and hoping I would be able to recognise what is what by looking at the content of containers or smelling then, I now realised that is not always the case.

So unless you fancy lots of mystery meals, get that marker pen out and do the labelling.

“Real soup is to the body what peace is to the soul” - Isabel Allende (Chilean American writer)

3 Because soups often contain several different types of vegetables, they can be a great way of introducing a fair bit of nutritional variety to our meals, while also increasing our intake of vegetables and fibre at the same time.

Likewise, the taste of some vegetables which may not seem as appealing if prepared on their own or in a traditional way, can be completely different in combination with other ingredients or / and if we blend the soup. So it is a great way of disguising the food items you or your family members may not be so keen on eating otherwise.

It may also be handy to use some frozen, as well as fresh vegetable in your soups, especially when it comes to foods which only have a short growing season, are messy to prepare or go off quickly.

I will often chop up a batch of things such as onions, chillis or various herbs and keep them in the freezer, ready to add to whatever I am cooking. Other good freezer-friendly soup staples are items such as sweetcorn, peas, French beans, cauliflower and courgettes.

4 Soups can be very helpful in waking up our digestion and stimulating our digestive system into working more efficiently.

According to traditional Chinese medicine, as well as ancient Indian healing system called Ayurveda, our bodies’ ability to keep the “digestive fire” strong is one of the main determinants of a person’s general health.

Being a warming food (except for some soups consumed cold or containing lots of mucus producing ingredients - such as dairy – for example), soups can help us keep that digestive fire strong.

This is in contrast with some other healthy foods common in Western diets (eg. salads, smoothies etc) - which can weaken our digestion if consumed in excess or without being balanced by other types of meals.

“Of soup and love, the first is the best” (Venetian proverb)

5 Soups can be eaten at any time of the day and are perfect on the go food.

Even though traditionally they are consumed either at lunchtime or at dinnertime, there is nothing more satisfying than starting a day with a steaming hot bowl of soup, especially on a cold autumn or winter morning.

Another point to note is that soups can be transported and kept warm quite easily if kept in a flask. Because of that, they make perfect food to have on the go – whether during travelling, or on those autumnal or winter walks out in nature, where no cafes or other outlets selling food may be easily accessible.

6 Soups can be stand-alone meals.

Soups can sometimes be a bit heavy on the carbohydrate front, but they can also be made into a complete meal in a bowl, with a careful addition of a quality protein source and sufficient fat, either during cooking or by adding those things to them once they are cooked.

“Worries go down better with soup” (Jewish Proverb)

7 Soups can help our immune system function better.

The most famous soup to do that is chicken soup, which was even nicknamed “Jewish penicillin” in the past. And science has now caught up with what some believed were only old housewives’s tales by confirming that an aminoacid called cysteine (the supplemental version of which is known as NAC), which is abundantly present in chicken soup, can be very helpful in reducing congestion and in thinning excess mucus present in the body during various infections.

For those who don’t eat meat but would like to still experience the benefits of soup in respect of their immune boosting function, the things to go for are spicy, Thai style broths containing oriental mushrooms, chillis, ginger, turmeric and garlic – all of which are real superstars when it comes to boosting immunity.

Or if you don’t like your food too hot, good old-fashioned garlic and onions are also full of goodness.

Incidentally, parsley contains a tonne of vitamin C, so don’t forget to throw some into your soup as a garnish after it is cooked and just before serving it.

“Soup is cuisine’s kindest course” - Virginia Wolf

8 Soups are the ultimate in comfort food, as the title of a very well-known self-help book called “Chicken Soup for the Soul” suggests.

Apart from the fact they can physically kickstart our digestive systems into functioning better, there also appears to be a bit of a psychological benefit associated with eating soup, which is to do with evoking feelings of being cared for and loved for many of us.

Being Polish, for me there is also an additional element of tapping into my culinary heritage while eating soup, as soups are a very strong part of Polish cuisine.

9 Soups can help with our hydration level

Eating soup on regular basis is a great way of increasing hydration of the body without having to struggle with drinking lots and lots of water all the time – which may be inconvenient and difficult to execute for some people.

So even though the liquid contained in soup is not a substitute for drinking good quality water, soups can go some way towards helping us meet our daily quota.

“I live on good soup, not fine words” – Moliere (French Playwright, 1622-1673)

10) It has been scientifically proven that consuming soup can help with weight loss and weight maintenance.

I have saved one of the best bits of news till the end, so I hope that you are still reading and getting excited about it!

Based on results of several studies conducted over the years, i.e.

• 2005 Study at Purdue University. Lafayette, USA

• 2003 Study at the New York Obesity Research Centre, St. Luke’s-Roosevelt Hospital Centre, New York, USA

• 1999 Research at the Pennsylvania State University, USA

• 1998 Study at the Nutritional Neurobiology Laboratory, EPHE, Paris, France

• 1990 Study at John Hopkins University School of Medicine, Baltimore, USA

it has been demonstrated that including soup in one’s diet on regular basis can help increase feelings of satiety and make them last longer, as well as reduce overall number of calories consumed during the day.

Both of those findings point to the fact that soups can be used as a very effective tool in weight management and maintenance.

It appears that effect is greater while consuming chunky soups, as opposed to blended ones, but overall soup seems to beat all the other types of food starters hands down on that front, regardless of whether it is the smooth or chunky variety of it that is being consumed.

If this post piqued your interest, you might also love to check out my FREE guide to creating a beautiful, holistic spa experience in the comfort of your own home and specifically a section on soups, which contains two of my all-time favourite soups

• Sunshine In a Bowl Soup With Spices

• Luscious Cream of Celery, Apple and Cashew Nut Soup

To download your guide, click on the link HERE or paste the link address below into your browser

https://mailchi.mp/a37652bfdcb1/your-radiant-spa-day-by-inside-out-radiance-health-coaching

With my best wishes for lots of radiance in your own life

Barbara

Inside Out Radiance Health Coaching

www.insideoutradiance.com

Carpe Diem Tomorrow

183:771128649 (Barbara Wicks) — Tue, 09 Mar 2021 17:51:54 GMT

Procrastination, in any area of our lives, can have devastating consequences to our health and well-being. Dare we take that first step by finally looking our fear squarely in the eye and declaring out loud: "I see you, but I will not put my life on hold any longer"?

The blog post below was written by me in autumn 2017, while I was on a residential Ayurvedic retreat in Lincolnshire and working hard on my recovery from chronic fatigue, which I had succumbed to in 2015, after a couple of years of really traumatic events in my personal life. In a true procrastinator fashion, I put it aside and did nothing about publishing it at the time, but somehow had a sneaky suspicion it may still come handy one day. Looking back at what I wrote back then, I can already see how much my life has changed and improved since. And yes – I am still very much work in progress, as we all are, but it has been so good to have finally plucked up the courage to say yes to life again, despite all the curveballs it served me in the last few years and beyond. I hope you will find it an interesting and encouraging read.

“I first heard of the notion of “carpe diem” while at school and it was introduced to me via the medium of classical literature. And while I grasped the concept quite well at the time, being a naïve and not very world-wisely fifteen-year-old, I most certainly lacked the emotional maturity to understand what it was really about. But then again, if you try telling your average teenager that none of us are here forever and that time waits on no man (or woman, for that matter), the most likely reaction you are going to get is a shrug of their shoulders, possibly accompanied by a glazed over expression of someone who feels that old age and death are an eternity away. At that stage of life many of us act like we are invincible, feeling deep in our bones that if only we dream and try hard enough, almost anything is possible. And while we get impatient about not getting the things we want “right here and right now” at times, there is also a sense of vastness of all the years stretching ahead of us and the intuitive knowing that we can still drink from the well of life without much restriction, so there is rarely the urge to just “seize the day” (which is the English equivalent of “carpe diem”) making an appearance.

If you can’t remember that far back, or simply don’t believe me, just observe some laid-back teenagers, who at any given opportunity get up not long before midday, spend half a night playing computer games, or chatting online to their friends instead of studying, and who generally give the impression of not caring about anything beyond the very basic needs of their daily existence. “Chill” is their word of choice and to them you are often just an annoying nag whenever you try to motivate them to get on with stuff. Time is still their friend and its passage is welcomed into their lives without the apprehension that so frequently accompanies people as they start to age.

So when and how does it all change? There is no definitive point which is the same for everyone, as our life paths vary so greatly from person to person. From observation and personal experience though, I would venture a guess that such a starting point is often triggered by some kind of irrevocable loss. Something that shakes a person’s life and belief system to the point where they start questioning the meaning and purpose of being here and become acutely aware of the fact that some opportunities may only come around once, so need to be grabbed with both hands whenever possible. For some, the catalyst of change is the physical death of a loved one or someone they felt really close to, or a metaphorical death of a personal relationship they invested a huge amount of their life and energy into. For others, it may be health problems limiting their range of activities or their potential life span, major financial problems caused by debt or unemployment, children flying the nest and a number of other things which challenge our sense of stability right to its very core. But whatever that trigger is, the universal message accompanying such events is often that of time starting to run out on us, introducing the sense of urgency and panic for some, while causing others to become really determined about making the best of whatever time they have left here, on planet Earth.

So what is “carpe diem” then? Is it about indulging the hedonistic pleasures of the material world, as it often gets interpreted at the very basic level? Or maybe it is that fear of missing out, making us chase every shiny thing out there in the hope of it finally making us fulfilled and whole? I still don’t really know for certain, is my honest answer, despite my life having progressed by 30 years since I first pondered that question. However, through various life losses that I had to endure and get over, I now get a sense that “carpe diem” may be a lot closer to the idea of living in the now and with the courage to try things, even if we may not always succeed at them, rather than it being an excuse for self-indulgence and hedonism.

This blog post is entitled “Carpe Diem Tomorrow” because that is exactly what I had done for many years in the past, only allowing some of my greatest dreams, hopes and aspirations to exist in the realm of fantasy world and not having the courage to go for them in real life.

Someone (possibly Goethe, although opinions on the subject are divided) famously wrote: “Until one is committed, there is hesitancy, the chance to draw back – concerning all acts of initiative and creation, there is one elementary truth the ignorance of which kills countless ideas and splendid plans: that the moment one definitely commits oneself, then Providence moves too. All sorts of things occur to help one that would never otherwise have occurred. A whole stream of events issues from the decision, raising in one’s favour all manner of unforeseen incidents and meetings and material assistance, which no man could have dreamed would have come his way. Whatever you can do, or dream you can do, begin it. Boldness has genius, power and magic in it. Begin it now”. So watch this space everyone!”

A lot of things happened since I wrote the words above in September 2017 and the world we are living in now has shifted considerably too, especially in the last year, since the beginning of Covid and all the lockdowns that ensued as a result of it. I still had my fair share of ups and down and disappointments over the last few years in different areas of my life, but I also had some amazing triumphs and achievements to do with work, education, personal development, making new connections, spirituality and above all health improvements. With the help of all the tools I collected over the years through my training as a nutritional therapist and a health coach, as well as my own research into various other healing and lifestyle modification modalities, including mindfulness, I have managed to overcome depression and emotional eating, both of which plagued me on and off for many years. I also improved the chronic fatigue to the point that even though it is not gone 100 percent, I now have a lot more consistent energy and ability to get on with daily life and actually enjoy it.

I am currently training to facilitate mindfulness in the community, after committing to a consistent daily group mindfulness practice in April 2020, which had profoundly positive effect on both my emotional and physical health since lockdowns started. I am really looking forward to being able to offer similar mindfulness practices to the wider world out there before too long, alongside my existing nutritional therapy and psychology of eating health coaching work.

I am also working on a subscription-based, online Inside Out Radiance Club, the members of which will enjoy the benefits of all my training and experience in the areas mentioned above, as well as regular mindfulness sessions, trainings and Q&A sessions around nutrition and psychology of eating, resources and inspiration to help them make their own adventure with food feel more interesting and manageable, as well as support and accountability from both me and other members of the community.

Maya Angelou famously said: “My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humour and some style”. If you are looking for a breakthrough with some of your own health challenges and could do with a guiding and non-judgemental hand to help you start that journey, do get in touch to see if I might be able to offer you some pointers as to how to navigate your inner compass towards radiance and vitality again.

To find out more about my healing journey and how I managed to turn some pretty challenging times around, you are invited to read my coaches blog here:

http://directory.psychologyofeating.com/the-darkest-hour-is-always-before-the-dawn-the-gift-of-total-despair/

With my best wishes for lots of radiance in your own life

Barbara

Inside Out Radiance Health Coaching