Wednesday Wisdom – what has Disney taught us?

A bit of Disney inspiration for this weeks Wednesday Wisdom… 

  

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Feeling good – green smoothie recipe

If you’ve found me in the depths of social media on Instagram¬†you may have noticed I’ve been experimenting with green smoothies as a way to boost my vitamin intake and work towards my 5 a day.

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Generally speaking I struggle to eat as well as I’d like (thanks to selective eating disorder) but I’ve finally found something that really works for me! ūüôā

After some¬†extensive Googling I found more than enough healthy eating inspiration and smoothie recipes over at Deliciously Ella (seriously recommend her blog – it’s fabulous).

So why not give this yummy pear and vanilla green smoothie a go for starters? It makes a great nutritious and filling breakfast or energy boosting snack…

I used Ella’s recipe for¬†starters and added in some additional touches for a boost that suit me (and my hormones). Get stuck into those cupboards and get your blenders ready…

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Ingredients:

  • 1 pear
  • 2/3 of a mug of almond milk (200ml)
  • a big handful of spinach
  • a handful of oats
  • 1 tablespoon of almond butter
  • 1/2 a teaspoon of vanilla powder
  • Maca powder
  • Chia seeds

You may have heard about Chia seeds and Maca powder but what’s the fuss about? Maca Powder is rich in vitamins B, C and E, Calcium, Zinc, Iron and is great for managing hormonal imbalance. Chia seeds are another big super food that checks the boxes for good fiber, protein and Omega 3 – great for beating carb cravings, keeping you energised and helping keeping you going throughout the day.

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  • Remove the core and cut the pear into sections
  • Throw into the blender
  • Wash the spinach leaves and add to the blender (as a guide half of your smoothie should be greenery)
  • Measure out and add a tablespoon/handful of oats
  • Add a teaspoon of chia seeds
  • Add a teaspoon of maca powder
  • Add a sprinkling of vanilla powder (1/2 teaspoon)
  • Add a tablespoon of almond butter
  • Fill up the blender with almond milk
  • Close the lid, flip the lid and blend, blend, blend…

Pop in the fridge and et voila! 

Diets Deconstructed – South Beach Diet

Now we’re looking at the South Beach diet as part of our Diets Deconstructed – this is one that became super popular in the early 2000s and has maintained a place on diet bookshelves ever since.
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The South Beach diet was created by a cardiologist called Arthur Agatston with a dietician called Marie Almon, their aim was to create an alternative to low-fat diets such as the Ornish or Pritikin diets from the 1980s.
Whilst agreeing with the principles of other low-fat diets that had gone before Agatson looked to find a solution that was far more practical as people frequently found it difficult adhering to the plan – well how often is it these things are easy?! His research focused on insulin resistance and GI (or glycemic index) leading him to hypothesize that people on these low-fat diets weren’t eating less but merely compensating fats by eating addition sugar and simplified carbohydrates. With the manic nature of insulin and blood sugars this type of diet meant that people ended up eating even more as they ended up feeling hungry more often. None of which helps if you’re on a diet to try and loose weight!
So how does the South Beach diet actually work? Well it claims to focus on replacing the ‘bad carbs’ and ‘bad fats’ with ‘good carbs’ and ‘good fats’. Whilst it is often (and quite easily) confused with other low carb diets, particularly the famous Atkins diet, there is no requirement to completely cut out carbs from the diet, simply focus on suitable replacement complex carbohydrates.
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On the diet you are supposed to eliminate trans-fats and ideally saturated fats (although these can merely be minimised) whilst replacing them with foods rich in unsaturated fats and omega 3 fatty acids. Basically the diet suggests removing fatty portions of red meats and poultry, eating lean meats, nuts and oily fish.
The diet can be further split into 3 phases that relax as the plan progresses:
  • Phase 1 is the initial 2 weeks of the diet is very strict cutting out ALL sugars, processed carbohydrates, fruits and some vegetables (starchy vegetables with a high GI rating). It is claimed that in this phase the hunger is satiated and the vicious cycle of hunger ebb and flow is broken.
  • Phase 2¬†can last as long as long as the dieter wishes and is the key stage for weight loss on this plan. It allows the reintroduction of fruits, vegetables and whole grains into the diet.
  • Phase 3¬†is the ongoing ‘lifestyle change’ that doesn’t meet specific eat or do not eat lists. Instead it asks the dieter to reflect on what they have already learnt from the previous phases to tailor their meals without any further guidance.

A fun and somewhat random fact about the South Beach diet is that even though the diet does not allow for alcohol consumption there is one notable exception – Oktoberfest! As a native of Zurich this is one celebration that need not be affected by dietary restrictions where rules state that any amount of beer or/and larger! Across the years some people have decided to include St. Patrick’s Day as a similar exception to the diet rules.

Whilst this has become one of the more reputable diet trends that floats around however professionals have had conflicting opinions, the majority of the buzz surrounding the removal of certain items from the diet and the unaligned food groups is not what nutritionists call ideal, but it still seems to get results and in a world where the exterior can matter more than the interior this diet still ranks highly.

**As with all diet plans the results vary from person to person, I am no doctor so to find out more about if a plan is suitable for you before you begin be sure to talk to your GP or a nutritionist to see if it is right for you.**

#Selflove – Confidence is key

Do you ever find yourself looking at people who are unashamedly eccentric, bright, bold or super stylish and thinking ‘How do they do it? How are they so cool?’ Well most of it comes down to confidence and a strong sense of self – these are people who know who they are (or at least what they like) and are secure enough in their own skin that they do what¬†works for them rather than adhering to social norms or being what they think they should be. I will confess¬†I have often found myself envying such people – I think they are fabulous and would¬†love to be like them when I grow up!

But if you couldn’t be further from this; if you like to cover yourself up in layers, lots of black (and not just because you have a love for all things gothic), slouch and try to do whatever you can to hide yourself then now is the time to SHAKE THINGS UP…

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Firstly we need to take some time to consider how you view yourself and think about yourself – do you constantly put yourself down in front of others, try to get in there with jokes about your size/shape/appearance first, avoid going out and socialising because you don’t want to be seen in public? I am guilty of all of these, I’ve been doing it for years and have built up quite a solid repertoire of excuses, jokes and scathingly sarcastic put downs to hide behind… it’s not a fun place to be or a good mindset to be living in that’s for sure.

I’ve been working hard over the past 2 years on my self-confidence and body confidence – funny fact: I spent much of my time singing, dancing and acting on stage in theatrical productions or concerts in front of audiences from 20 – 2000, I’ve had to wear all sorts on stage – skimpy showgirl costumes, formal gowns, corsets, puffy skirts – you name it! If you speak to people they will tell you that this does not bother me, and to an extent they are right – I will wear whatever on stage as part of a character – but I can tell you now that some of my lowest points of self-confidence and body-confidence have come (and still crop up) when I’m backstage in costume and labelling myself as ‘the fat one’ in a chorus, or a group of dancers or just feeling uncomfortable being so exposed…

I’ve been working on improving my lifestyle, my diet, my exercise routines (well, trying to get something sorted) and most importantly my mentality. I believe I am at the core of a pessimistic persuasion – the Capricorn in me means I overthink everything, then I’m susceptible to to ‘what ifs’ and am a persistent worrier. This is a problem. A most annoying, ¬†frustrating problem. I have so many dreams and aspirations of things I want to do, see and achieve – many of which I know I can actually do – however fear prevents me from doing anything to actually progress this because you know, I worry that something will happen/go wrong etc. I decided to introduce Wednesday Wisdom to the blog as part of my work to modify my mindset, I’ve read a lot (I mean, A LOT) of personal development/self-help/lifestyle/biography books to increase my perception of the world, I’ve tried to increase my social interactions with positive people, have left toxic, negative atmospheres in pursuit of¬†my dreams¬†and am a fan of affirmations whilst having a boogie to music in my room too!

If you appear confident (I’m of the ‘fake it ’till you make it’ school of thought here) you are less likely to be on the receiving end of ‘funny looks’ or negative attention – if you want to wear something or do something own it! Of course you’ll never be able to please everyone and it’s important to bear that in mind too. I often think of this fabulous quote from Dr. Seuss when it comes to doing what makes your happy, being true to yourself and breaking out of the status quo.

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And it’s true – your family and friends should know who you are and what you like already so they love you with all your quirks, as for those haters or¬†strangers –¬†do you even care? You don’t want to be friends with people¬†like that and probably won’t even see¬†most of them again so strut on by¬†as your best, most authentic self! You’re awesome enough without their approval.

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Confession time – loosing my way…

I’d like to make a confession, I mean we’re all friends here – right? So¬†I’ve been doing a lot of work and research as part of the diets deconstructed series whilst taking many (small but sure) steps towards improving my own lifestyle so it becomes one I can claim as truly ‘healthy’ – it’s all been going rather well and I’ve been feeling good (inside and out) about it until….
*BANG*CRASH*
I fall off the ‘good’ and ‘healthy’ tracks in what I can only say is spectacular style!
 
Now I am a bit of a realist when it comes to my diet; it’s something I’ve struggled with for pretty much all my life and with selective eating disorder (a highly embarrassing disorder that puts a dampener on any social plans) as well as PCOS to contend with I’m under no illusions that I’ll be able to switch to a ‘raw-food’, ‘macrobiotic’, ‘vegan’ or similarly strict eating plans. I know my restrictions and I spend a lot of time trying to work out how I can improve my diet even with these – the little things help and are a good place to start after all.

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