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Why Putting Your Own Oxygen Mask On First Is Actually Good For Your Family

The first time that I was on an aircraft and heard “in the case of an emergency put your own oxygen mask on first” I was shocked. This sounded really selfish and counterintuitive to me. Instinctively I have always had the urge to help others, put the needs of my friends and family above my own. Self sacrifice, so I thought, was simply a fact of life – an act of love. Years on, and many life lessons learnt, I realise how misguided I was – confused about the difference between selfishness and self-love. My willingness to put my own needs last was in fact more of a symptom of my lack of love and respect for myself than it was a reflection of my love and respect for others.

Then along came motherhood = more love to give, higher demands on my time, less sleep and energy. As my youngest child now turns 20 I find myself in a different phase of my life. Yes there is still plenty to do as I juggle home, work commitments, accounts, garden, family, friends and animals. If I’m not careful I can still easily find myself falling into a state of overwhelm (something that I have had years of practise at). Only these days I have discovered the importance of my health and energy and how that impacts my loved ones.

Some of this learning came through self help books and webinars, but mostly it came from observation of my own life and those closest to me. As my self -love has grown and I have set aside time to work on my physical, mental, emotional and spiritual wellbeing, I actually feel like I have more to give – not less. Love to me is not like a cake – only a limited amount to share so that the more people there are the less there is to go around. Love is more like warmth in a room. The more people there are, the warmer it is. This served me well as mother/step-mother in a blended family situation. Yes, it would have been easy to see that as my family grew that there was less time, love, energy. But in fact, if you allow yourself to see it from a different perspective, there are more opportunities for love, learning and sharing.

The other lesson here is about how showing your love by doing everything for your family not only leaves you exhausted but can also ultimately be disempowering for them. One of our most important roles as parents is enabling our children to be independent. Every time we do something for them we are teaching them that we are better, faster and smarter than them. So encourage them to get involved with what you are doing. Yes it will take you longer, but seeing tasks through their eyes and watching them learn and evolve will be time well spent.

Set aside “me time”. Diary it in or it simply won’t happen. Maybe you and a friend can take turns minding each others children once a week so you can do something that lights you up, keeps you connected to things you were passionate about before motherhood. Don’t be tempted to use this time to catch up on the housework. It is very easy to get lost in the “doing” of life and forget who we are. Expand your mind by reading, go for a swim, get out into nature. Choose something that is hard to do with the family in tow – perhaps something that you miss.

Remember you are a vital member of your family. Take care of yourself. Role model self care. Choose to make yourself a priority. Put your own oxygen mask on first and enjoy the benefits to you & your family.

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Pain, Pain, Go Away!

I find it interesting that the modern way of dealing with pain, regardless of whether it is a headache, as a result of injury, or chronic pain, seems to be to take a painkiller and power on. For me, pain is a signal from your body that something needs your attention. The more severe the pain – the quicker you need to take action. Its purpose is chiefly protective, acting as a warning that tissues are being damaged. It demands that you take action to remove or withdraw from the source. Sometimes the action required is obvious…if you touch something hot – you pull your hand away from the heat, but often with something like a headache, you may have to give some thought to what the cause may be.

I am not advocating martyrdom by any means. In this day and age there is no need for suffering. My message is simply this. First, what is the root cause of the pain? Find this out and you are well on the way to finding a solution. Leave this out and you have not solved the issue and your chances of a recurrence is higher. If one of the purposes of pain is to alert you to a problem and stop you from making it worse, what is the potential for creating more serious issues if you “soldier on”.

In my experience, ignore the niggles and they just keep getting louder. A few years ago I had a gouty toe – just a nuisance really. Of no real consequence, just annoying. I thought I had a pretty healthy lifestyle. Imagine my surprise when I learned that it is a symptom of an acidic constitution ( the perfect environment for cancer cell growth). That was a big enough incentive to look into what lifestyle changes I could make to modify the path of ill health I was heading down. I researched acid/alkaline diets and started to take note of what seemed to produce flare ups. For me alcohol and yeast appeared to be triggers, so I reduced those, increased alkaline foods and drank lemon water daily. Still if I am not vigilant with these things, that old familiar hot, sore toe will come right back.

For chronic pain sufferers, the answers will be harder to find. By definition, chronic pain (and illness) are almost always a product of less than optimal lifestyle choices. Now none of us are perfect, and there is a lot of conflicting advise about what “healthy living” looks like. In short – there is no “one size fits all plan” anyway. The answer lies in observation…what makes me feel better vs what makes me feel worse. This sounds simple enough but the problem is we have become quite oblivious to how we are feeling and get easily distracted by the activities of our day.

So…how are you? “Great thanks”. No really…how are you? Journalling is a great way to practise connecting your lifestyle choices with outcomes. This is especially true if you are writing a food diary. As well as noting your meals , snacks and drinks, add a few notes at the end of the day about your pain levels and emotions. Over time you may discover some links between headaches, general aches and pains and various other symptoms with your diet and water consumption. Pain and inflammation can be a symptom of a mild food allergy, exposure to toxins (so overburdened liver) or unbalanced gut microbiome. Find the cause…find the solution. And please, don’t wait until you are really suffering. Listen to the whispers, before they become screams.

For ideas on supplements, food and lifestyle tweaks that reduce inflammation, check out my page “Pain & Inflammation”.

Pain & Inflammation

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Being Well – The Big Picture

Wellbeing is a trendy wee word that you see about a lot in advertising (and my business card) these cards, but what exactly is it?  The International Journey of Wellbeing (https://www.internationaljournalofwellbeing.org/index.php/ijow/article/view/89) defines it as  “a state of equilibrium or balance that can be affected by life events or challenges”.

Our bodies are well designed “machines” –  under perfect circumstances well equipped to successfully combat any challenge.  However, modern lifestyles very quickly stack the odds against us, “perfect circumstances” becoming elusive to even those of us with a high level of commitment to our personal physical and emotional health.  Our communities are filled with people suffering from chronic and autoimmune diseases oblivious to how they came to be in that situation. I am here to tell you that you have an element of control over your health outcomes.  You have the power! However, it does involve you taking a serious look at your lifestyle and committing to making necessary changes. These changes however, do not have to be drastic in nature. Unless your life is imminently in danger, you have the luxury of time to make small (yet powerful) incremental changes.  In fact, even if you think you are in relatively good health, preventative measures now are mega preferable to any level of suffering. You may have already heard the quote “You Cannot Heal in the Same Environment That Made You Sick”.  This is a truth that we don’t always want to hear as it puts responsibility for our health right back where it belongs – with us.  Yes, you may be like me and were born with weaknesses and challenges, yes you may have been told that you have a genetic predisposition to a particle medical condition (If this is you check out this from author Bruce Lipton

https://www.brucelipton.com/resource/video-and-podcasts/quantum-creation-epigenetics-genes-arent-your-destiny).  But you do have control over where to from now.  You can choose to make the best of what you have.  The more multifaceted your approach, the more likely you will see positive results.

Here are my recommendations for a “big picture” approach to your health.

BODY FUEL:  This is a great place to start.  Besides…we wouldn’t dream of putting dirty fuel in our cars, knowing full well the effect it would have on its performance.  For a detailed approach to how to make positive change in this area, read this blog https://www.lyndabrodie.com/2019/01/20/6-easy-action-steps-for-cleaner-eating-in-2019/.  It is also important to assess your hydration.  The general recommendation is about 8 glasses (2 litres) of water a day.  Most of us are not so good at this and this is probably the single most important change you can make to instantly benefit your overall health.  75% of our bodies are water. Proper hydration is essential for our survival! In fact we can only survive a matter of days without it. A quick note alcohol, coffee and carbonated drinks are dehydrating beverages, so consumption of these negatively affects your fluid balance.  I think what you drink is the best place to start in making nutritional changes – a lot simpler than tackling food which can seem overwhelming at first. There are phone apps out there that will track your daily water consumption and even alert you to when it is time to drink.  I simply start my day with 4 rubber bands around my 500ml drink bottle and remove one every time I refill it.

STRESS REDUCTION & SLEEP:  We have all felt how stress triggers a “fight / flight” response in our bodies – increased heart & breathing rates, muscles tensing in readiness for action.  The release of adrenalin in reaction to an external stressor is designed to prepare us to stand and fight or run for our lives. Perfect if our lives are in danger.  At this stage your body is only interested in getting you out of a “short term predicament”, only interested in directing energy to the body systems that will help you survive the threat.  The systems that are not thought necessary are your digestion, immune, hormonal and reproductive suffer under the influence of adrenaline. The problem is that often the stress response is triggered by running late for an appointment, worries about financial security and the future,  a big to-do list and perceived lack of time. Also, these issues are often perpetual or at least frequent subjecting us to being in an unnatural and unhealthy state of readiness and depriving us of optimal health. Often we reach for alcohol, sugary food, caffeine and cigarettes to “help” us get through it!  I’m sure you can see the problem with this scenario. Simply recognising this is the first step to stopping the cycle. The fix is as easy as making a quick assessment of what enjoyable, healthful activities you can use instead of these props. A lovely soak in a bath, a walk on the beach, reading a book for pleasure, listening to calming music, yoga, and meditation are some suggestions.  

Also, how do you sleep?  Do you get enough? Is it good quality?  Do you wake up refreshed and ready for a new day each morning?  Check out this article for why this is so imperative and some suggestions on how you can make any necessary improvements. https://www.lyndabrodie.com/2018/06/08/sleep-easy/

PHYSICAL MOVEMENT & FITNESS:   I have been involved in the fitness industry for over 20 years and are constantly frustrated with the over use of scales and often warped perceptions of weight as measure of health.  I have found this to only really be true in the extreme and prefer to use other indicators for measuring fitness improvements. The advertising industry also fills our screens with images of “perfect” bodies and unhealthy claims for fast slimming programmes. URGGHH!  I prefer to put physical activity right where it belongs – a natural need for movement for the health and efficiency of our bodies. Movement should be fun and preferably outdoors in the fresh air. Here are my suggestions for how to easily integrate exercises that improve your cardio fitness strength & flexibility into your day. https://www.lyndabrodie.com/2018/10/04/top-tips-for-a-fit-toned-body/

TOXIN EXPOSURE & ELIMINATION:  This is the aspect of good health that I believe is most overlooked.  The first step here is becoming aware of what we are we are putting in bodies and being exposed to in our environment.  Read this to help you see how to educate yourself and make informed choices on foods and products you use. https://www.lyndabrodie.com/2018/11/17/7-ways-to-reduce-your-exposure-to-toxins-and-why-it-is-important/

SELF CHECK INS:  We have become very desensitised to what is happening in our own bodies.  We are often naive about how our bodies work and the signals it sends us. These signals or alerts are crucial to our wellbeing.  Again with the car analogy…we are much better at following up on a mystery rattle in our vehicles than investigating a niggle or pain that shows up.  I like to think about these signals as the way our bodies communicate with us. Sometimes the are whispers, small seemingly insignificant aches or itches that are easy to ignore.  Left unheard they can evolve into “louder” signals, calling for our attention. Unfortunately even these attempts to alert us can be masked with painkillers or over the counter remedies that dull the symptoms as we battle through our days, weeks & months until eventually, in a desperate attempt for action, our bodies present us with symptoms that floor us.  That stop us from working and insist that we intervene. At this level we almost always need medical assistance. My mission is help you to get into the habit of ‘checking-in”, noticing what changes are occurring and helping you to understand what action your body is calling for. Last year I suffered from recurring thrush symptoms. On investigation my body had been trying to alert me to a short fall in my diet by offering sugar cravings as a first alert signal.  I failed to make the necessary adjustments to my peril and it took months to completely heal my gut from an overabundance of good bacteria – known as Candida. This was a great time of learning for me and my reluctance to go back to that state motivates me to keep my sugar and alcohol intact to a minimum. I made sure I really concentrated on all aspects of healthy lifestyle as I gave my body space and time to heal. It is important to note that if I had not been able to see significant improvement I would have had no hesitation to seek medical help and that I am in no way are suggesting that you should deny yourself this.  It is vitally important to know when you need a health professional to help you get on the right track. How many times do we hear of people who ignored recurrent headaches only to find, often too late, that they have a brain tumour? The point is, tune in, listen, take whatever steps feel right for you to address it, then support your body in its healing by controlling the things that you can – nutrition & hydration, stress relief, fitness and toxin reduction. Take responsibility for your role in your health story and do what you have to live your best life.

If you feel ready to make an assessment of where you are and look at how to get started, give me a call.  This is what I love to do, what I feel called to do. I want to help you put your health back in your hands, empowering you to learn how to help yourself, knowing I am here for a little help if  and when you need it. Prices are in the Wellness Consultation tab but are up for negotiation if this is out of your price range. Alternatively if you have a few friends who you think would be interested, we can arrange to get together and share costs.

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In The Pursuit of Great Health – how small changes transformed my reality

I didn’t have the best start to life. Born a few weeks early with a whole in my heart and with compromised lung function, the medical team that surrounded me at birth din’t expect me to live. I was baptised on day one (just in case they were right). My mother was able to go home to the rest of my family while I was kept under the watchful eye of the hospital staff for a few more weeks.

A chest x-ray at age 5 confirmed that my heart had healed, however my lungs, although improved, were still a weakness. Simply catching a cold would usually develop into another bout of Bronchitis – with a persistant barking cough and wheezing often lasting all winter. Mum encouraged me into tap dancing which helped to keep me fit and improved my lung capacity, but forget joining a netball team with my friends. I simply couldn’t commit to a team – too many sick days and winters were always a challenge.

Fast forward to high school days and add a good measure of pre exam stress and hay fever started to become an issue for me. Severe symptoms now persisted throughout the spring and summer -swollen itchy eyes, sneezing and of course the familiar wheezing. During this era I was also struggling with my weight and an eating disorder. I felt held hostage by my physical limitations – often missing out on activities with my sporty friends. My GP at the time prescribed steroid injections – and as I was needle phobic, this became a great catalyst for me to search out alternatives to this treatment. It was during this time that I started reading books on healthy living – my first being Ultrahealth by Lesley Kenton. What a revelation! An American author, she wrote about water quality, the nutritional values of different foods (rather than simply calories), importance of exercise and other practises like skin brushing and detoxifying . A whole unfamiliar world opened up for me – starting my insatiable hunger for learning more about health and how my choices would affect my energy and wellbeing. I made small adjustments to my lifestyle and it made a small difference.

A few years later, as a young mother, newly divorced, my parents gave me a membership voucher for a local gym. This is undoubtedly the best gift I have ever received as this became another turning point in my life/health journey. Inspired by the energy and joy that my instructors oozed, I started learning to become a fitness trainer myself. I had found my passion! On a very limited budget at the time, our diet mostly consisted of home grown vegetables and affordable meat. No lemonade, sweets or cakes for us and very little dairy. These things were, out of necessity, only for special occasions. Although not exactly intentional, this did increase my vitality and stabilise my metabolism (which had been seriously compromised by previous dieting and self abuse). I started to look a lot healthier. However, my inhaler was constantly with me – ready to open those reluctant airways and it was needed often.

A move to the country to enter a new phase of my life with my new husband to be and a few more babies later, a busy life on the farm, still taking weekly fitness classes – my eating habits slipped. Now what I had considered “treats” were readily available. I also allowed the hustle and bustle of my life tempt me into sneaking more convenience foods into my pantry and my life (and the stomachs of our children!). Chicken nuggets were on the menu at least weekly, takeaways became common and few rides to town were completed without an icecream on the way home. My body started to let me know that something was amiss. I became more and more intolerant to cleaning chemicals, some foods (especially icecream) and I found out I was allergic to paracetamol. I started looking at greener cleaning products and reignited my interest in natural alternatives to drugs (I had been using essential oils since my 20s but had only a limited knowledge and supply).

Now in my late 30s, I started taking BandFit classes for Better Bods and the founder, Rachel, taught me an incredible amount about healthy eating and how to read ingredient labels on both food and skincare products. Thanks to her dietary advise and support I am now able to live symptom free from both Hayfever and Bronchitis, which I had previously considered a life sentence! And do you know what…the adjustments I made to the way I ate were not difficult at all. The biggest change I made was preparing and cooking our meals from scratch – using food as close to its natural state as possible. No more packet pasta meals or meals in a jar for us. I swapped margarine for butter and cooked in dripping rather than cooking oil (which I still can’t tolerate). We still had baking and pasta and bread – but these changes were enough to make an incredible difference. Interestingly, if we went away for a few days and I started eating out and grabbing convenience foods, the old familiar gasping for oxygen returned. Away at an airshow one year my symptoms got so severe that I had to borrow someone’s inhaler to get through the weekend.

The best part about making these adjustments to our diet…I had control and it was also improving the health of my family. One of our daughters had an allergy to strawberries and can now eat them again! I have become really good at making mental notes on which foods have a negative affect on my body – a skill that I think it is important for us to all develop. Everyone’s body and chemical makeup is unique – so there is not a “one-size-fits-all” solution for everyone.

Now, I am no saint when it comes to my nutrition. I still occasionally drink alcohol and if potato chips or chocolate enter our house, then I will partake (and often uncharacteristically will take more than my share!). My body keeps me in check – if I care enough to listen. As I have aged more symptoms (warning signs) have crept into my reality. In addition to the respiratory evidence, gout, candida/thrush, athletes foot and mouth ulcers are early indicators for me that I need to take stock of my choices.

I am still hungry for knowledge on how I can improve my physical reality. And now after so many years of “practise” and together with my study and learning of essential oils and emotional wellbeing that I use to help my friends and family, I am qualified to help anyone who feels ready to make positive change. If you are ready for positive transformation, then I would love to guide you towards a healthier, happier life – one baby step at a time.

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6 Easy Action Steps For Cleaner Eating in 2019

New Year tends to be a time when we evaluate the past year and look at what we can improve in our lives. This January is a great time to start or continue making your health one of your top priorities for the year.

What we eat has a huge effect on not only our physical but also our emotional wellbeing, so let us start by taking a closer look at this. You will be surprised that by just tweaking things here and there we can make a huge improvement to our health and vitality.

  1. FOOD =FUEL.   Somehow we seem to have forgotten that the purpose of food is to  nourish our bodies.  Instead of focusing on what foods sustain our  bodies, we make choices based on how much pleasure they bring us.  We even refer to sugary foods and alcohol (known to have negative  effects on our constitutions) as “treats”.  It’s time to train ourselves out of this habit!  If you want to treat yourself with food / drink instead  buy something special – dark chocolate, kombucha or organic blueberries maybe. It is interesting that we wouldn’t dream of putting dirty or contaminated fuel into our cars, but don’t think twice about reaching for that ice cream cone or bottle of wine. And anyway – good, fresh food tastes great. There is nothing like a fresh bowl of strawberries or fresh peas from the pod. Sweet and jam packed full of goodness. It doesn’t have to be healthy vs delicious – it can be both.
  2. FOOD FOR YOUR FOCUS AREA  We live in a time when we have access to so much information (some of it conflicting) on nutrition that it can be overwhelming. This makes it difficult to know where to start, so sometimes we don’t start. “Too hard?” – it doesn’t have to be. It doesn’t matter where we start…it just matters that we do! That we take back control of our own health. The we have the energy to not just endure life but to truly enjoy it! So have a wee think (don’t overcomplicate it) about what aspects of your health you would like to shine the spotlight on. Do you have issues with allergies, suffer from depression, wake up tired every morning, struggle getting enough sleep? Then do some quick research on the internet (again don’t get too bogged down with this step). As our example today lets look at “detoxing” as our focus for the week (or maybe after the excesses of the Christmas break it should be for the month!) . Here is a list of foods to CHOOSE from…almonds, walnuts, apples, watermelon, pineapple, citrus fruits, blueberries, asparagus, celery, avocado, kale, beets, red capsicum, broccoli, cucumber, eggs, poultry and fish. Flavour meals with garlic, turmeric and ginger. Buy the best quality you can afford, preferably organic and/or locally grown. Now weed out anything you don’t love (for me asparagus, celery and kale would come off this list). Now how about the what to AVOID list. This includes wheat, grains, dairy, sugar, vege oils, processed foods, GMO foods and alcohol. Now you don’t have to be a saint about this…simply have more from the CHOOSE list and less from the AVOID list. You are on your way!
  3.   MENU PLANNING IS YOUR FRIEND Yes, I know life is busy, but honestly, taking time out to do this will  save you time in your week.  Less trips to the market or having to duck out for “fast food” because you are feeling uninspired about what to cook for tea. Add to that the fact that you are consciously choosing healthful meals, you will soon find the benefit in this habit. Once you have your list of foods for your focus area, simply use these ingredients as the basis for your meals. Again going with the detoxing model and the lists above your breakfast might change from toast and cereal to fresh fruit or eggs. Lunches could be based around fresh salads and  evening meals salad with chicken, salmon or a lovely quiche. Keep some almonds and blueberries about for those in between meal snacks. Delve into your recipes (or the internet) for inspiration and soon you will have a stock of meals that can be rotated for variety.    
  4. SHOP SMART  I have this theory. Sticking to healthy eating is less to do with willpower and more to do with great decision making. When I need to detox, my body lets me know by alerting me to serious cravings for more sweet food – especially chocolate. Luckily I live in the country – far enough away from any supermarkets or dairies that I can’t just duck out to buy that stuff on a whim! So for me, it all starts with the weekly supermarket shop. With menu planning this is achievable – so less temptation if I keep the market visits down. Make a shopping list based from your CHOOSE food list and your menu plan and stick to it. Try to avoid the “treat” on the way through the checkout. Remember you are treating your body to clean fuel so you have more energy to do the things you love! What better “treat” could you have? Buy as close to natural as you can. Fresh is best and be aware of what fruits and vegetables are seasonal. Grow your own food where you can (this can be achieved even in small spaces by growing veges in pots and micro greens on your kitchen windowsill). Your best shopping venues are farmers markets and orchard shops. When supermarket shopping, try to stick to the perimeter of the building, because that is where the fresh food is stored. Read labels. A book / app I use to identify what chemicals are okay and which to avoid is The Chemical Maze. This is not necessary, however do read labels and google anything you are not sure about. Its about making informed decisions. A good rule of thumb is if there are more than 5 ingredients or you need a chemistry degree to read the label – avoid like the plague!
  5. MINDFUL EATING Mindful eating is about making conscious decisions about what you are eating, savouring it, and observing the effect it has on your body. It starts with choosing the ingredients for the meal, the way in which you prepare it and your observations from there. Preparing a meal for yourself and your family is an act of love. This is especially true if you have already chosen ingredients with the intent of healing with food. I find that following a menu plan takes the brain strain out of meal prep and enhances my enjoyment of the process. Whenever I get a compliment on a meal I have prepared I remember that making it with love is my secret sauce. Remember to savour your food. Chew well – the recommendation for optimal gut health is until it is the consistency of soup. Enjoy the flavours in your mouth. I like to challenge my family to guessing ingredients if I have tried something new. It’s fun and gives them a heightened awareness of the flavours. I especially love getting feedback about new recipes or food combos I have tried, allowing me to decide if its a keeper or needs tweaking in any way. The next step from here is keeping a meal diary. This is especially important if you are suffering symptoms of digestion issues or allergies. Simply noting down what you eat and recording each day how you feel, you can often see patterns around which foods may be upsetting your system. I also find that if you are trying to loose weight or eat more healthy, you probably won’t eat that third chocolate biscuit if you have to own up to it by writing it down. This works even better if you have someone that you share your food diary info with!
  6. GIVE IT A BREAK  Your digestive system has a busy schedule and requires a lot of energy to pull nutrients from your food, bind toxins to the fibre and prepare the waste products for elimination. Like us it can suffer from being overwhelmed and responds well to some well earned rest. The recommendation is to try to have a rest form eating somewhere between 12-16 hours every night. That means if you didn’t have dinner until 8pm try and hold off breakfast until after 8am. If you have early morning starts then plan to have your last meal earlier in the evening. For best results, fitting all your meals into an 8 hour period is suggested. This could work by having breakfast at 10am and dinner by 6pm, so totally doable with a bit of planning. The other thing to remember is that your digestion doesn’t work very well when you are under stress.  When you body has switched over to “flight/fight mode” it doesn’t consider your digestion as an essential service. So, relax and enjoy your meals. Try to avoid eating on the run or watching the evening news while you eat. Slow the process down, enjoy good company and celebrate the effort you have made to nourish your body.                                             

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7 Ways To Reduce Your Exposure To Toxins (And Why It Is Important)

It’s no secret that we live in a world filled with toxins. Chemicals that sneak into our food, our environment and our bodies.  These unwelcome foreigners accumulate over time creating havoc in our systems, affecting our health on a cellular level, disrupting our hormones and increasing our risk of cancer and autoimmune disorders.  Our bodies store toxins in fat, so the less nasties you are carrying in your body the less fat you “need” to do store them in, so the easier it becomes to lose weight.

I am fortunate enough to be particularly chemical sensitive, so have learned what my own body can’t tolerate.  This makes it essential for me to be vigilant about this aspect of healthy living. Any lapse on my part of avoiding processed foods and or using chemical cleaners and my breathing is negatively affected.  By being mindful of everything I put in or on my body I have been able to live without having to carry inhalers with me everywhere I go.

Yes there are ways to detox, but in my experience it is far easier to reduce your exposure to them in the first place.  Let’s take a look at some of the easiest ways to do this.

1.  Household Cleaners

This is such an easy first step to clean up your toxic act.  All you need is a spray bottle, water, white vinegar, baking soda and some microfibre cloths and you are good to go.  One of the first indicators from my body that I was chemical sensitive was from using aerosol oven cleaner. That stuff kept me wheezing for days. Nowadays most of my surface and window cleaning is done with a spray bottle filled with equal portions of water and white vinegar with some essential oils added.  I tend to use citrus and fir oil blends for their grease cutting and antibacterial properties. The lovely smell is an added bonus. For heavier cleaning I do sometimes purchase eco brand plant based cleaners – checking the ingredient list first, plus elbow grease.

  1.  Pesticides

It is a sad fact that even if we are trying to eat healthy by adding more fruit vegetables to our diet we can be inadvertently increasing our exposure to pesticides and other chemicals used in the growing process.  The key here is awareness. NEVER eat fruit or vegetables you have purchased without first washing them. If you have the time and space, grow your own. This is the only way to have total control over what is (or more to the point isn’t) being added.  There is a heap of great info on the web on how to go about about this. No space? Consider growing microgreens in your kitchen! The next best options are to buy organic or spray free from your local farmers market or orchard. Here you can ask the grower/supplier questions and you are more likely to find only fresh produce in season.

  1.  Air Out Your House

A side effect of  our modern culture, where the temperatures inside our homes are regulated by heat pumps and air conditioners, is that any gases given off by our furniture and furnishings is trapped indoors.  These airborne chemicals come from our electronics, cleaning products, stain protected furniture, chemicals in our flooring and any plastics. Yes it is hard to avoid these emissions but thankfully the cure is free and easy!  Open your doors and windows. Allow the fresh air to enter and the fumes to leave!

  1.  Read Labels

If the back of a packet of any food or personal care products you are purchasing looks like you need a chemistry degree to decipher the list of ingredients, simply put it back on the shelf.  The ingredients are listed in order from highest to lowest concentration. To help me with this I use an app called “Chemical Maze”. It lists additives by name or number for both food and beauty items.  Each listing outlines uses, possible side effects and recommendations on how safe it is. This is simply about informed decision making. Never trust the advertising on the label. “Natural” does not equal chemical free! When I started label reading years ago, I was horrified at what is allowed into our food – especially food marketed to our children.  If you don’t want to be bothered with this, simply cook from scratch. Choose ingredients as close to their natural state as you can. Start by choosing to no longer buy any sauces or instant meals. You may be surprised at how easy it is.

  1.  Seek Out Natural Alternatives To Over The Counter Medication

Just to be clear, this is not about stopping medication prescribed by your doctor, but merely rethinking your use of store bought medications like pain relief, antacids and decongestants.  There is a lot of info out there about home remedies and natural remedies for minor ailments and injuries. Burns – try aloe vera gel (straight from the plant) or lavender essential oil. Reflux – apple cider vinegar (50/50 with water as a shot).  Blocked nose/sinus – steam inhalation with pine or eucalyptus essential oil. Again – google is your friend. Experiment and find out what works for you.

  1.  Avoid Plastic

Surprisingly our grandparents lived without much plastic at all in their lives.  Their meat was wrapped in brown paper and groceries came home in cardboard boxes.  A trusty thermos flask went with them on road trips (tea, sugar and coffee stored in reused jam jars).  Water came straight out of the tap into a glass. Yes, I know in those days water quality was not something that was even thought about.  Did you know that the numbers on plastics relates to the type of plastic & how it should be recycled. A wee word about BPAs (linked to cancer).  These substances are in some types of plastics and can leach into water or food stored in them. As a general rule the numbers 1, 2, 4 and 5 are BPA free and so are okay to use.  However, avoid using plastics marked 3, 6 or 7 for storing food or beverages as these do contain BPAs! Buy (or reuse) glass containers or invest in some honey wraps as an alternative to gladwrap.

  1.  Back To Basics

Last but most importantly of all, let us consider the difference between need and want!  Before you pop something in your mouth or in your body … ask yourself “is this necessary?” Do we need bodywash or will a natural soap work just as well?  A bag of chippies or an apple? As a wee experiment, count the amount of products you use during and after your shower. Take the time to read the labels.  All of those chemicals may be okay when the product is tested, but what about the other chemicals already residing in your body and what happens when they combine.  You don’t have to be a rocket scientist to figure out that the potential for harm is present. In particular things to avoid in personal care products are Retinoic Acid, Oxybenzone, Polyethylene, Petroleum Distillates, Parabens, BHA and BHT, Sodium Laurel Sulphate and Triclosan.  Consider making your own. Coconut oil is a great moisturiser. Epsom salts added to a bath is detoxifying and is a simple luxury when essential oils are added. Consider not using deodorant or if you can’t live without it finding a natural alternative (you can find some great recipes on the internet).  Is painting your nails really an essential part of your beauty routine or best left for special occasions? It is so easy to get caught up in consumerism. Advertising tells us we need an awful lot of products to be loved and accepted, but let us take another look at this. Let us put our health and happiness at the top of our list of priorities.  

Okay, a lot of info here, but a word of advice…this doesn’t have to be overwhelming.  Don’t even try to change everything at once (seriously not recommended!) Start with just one area of your life and look at it with fresh eyes.  Firstly access your exposure to these toxins and make some choices. Go by what feels right for you. And have fun with it. Cooking and making DIY cleaning and personal care products can be fun.  There is also a great selection of eco plant based products on the market to try.

I have been happily using essential oils as toxin free alternatives for my personal and health care for years and am happy to share my knowledge with you.

 

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Beating The Blues

Life can be tough – even overwhelming at times.  This time of year is always the busiest for me. Annual accounts for our farm and business are due in (usually overdue), we are lambing (which I love but is extra work).  To add to that last years lambs have been sold, the cottage (that we rent out through AirBnB and holiday houses is slow). All of these external factors have the potential to make my life more stressful and putting me on edge and more reactive.  In the last few years, I have learned how my thoughts create my feelings and therefore how I have an element of control over my mood (and therefore happiness). Like anything it takes practise, and is by no means a cure-all. Depression and grief can be deep-seated and often need the help of trained professionals. However, my hope is that you find some of these ideas helpful or that you feel inspired to create your own ways of lifting the blues.

Connect With Nature

Take any opportunity you can to immerse yourself in sunlight. Eat your lunch outside, schedule any outdoor chores in the middle of the day when you can enjoy the warmth. Use the shorter days as an excuse to watch the sunset, hold a bonfire (or at least brazier), wrap up warm and star gaze.

Create a Joy List

This is a great rainy day activity. Set aside some time to write down anything and everything that makes you happy… big and small. A fun activity in itself, it is great to do it with a friend or family member. Compare your lists and schedule in some time together doing things that you have in common on your lists! I had no idea before I tried this just how much of an impact this would have on my happiness. Now when I do things from my list I feel immersed in the joy of the activity. Now you have a list of things to do to lift you up when you are feeling down! It may be as simple as a lovely cup of tea, reading, or picking flowers for the house. Try to do at least one thing from the list every day.

Playlists

Music can be very moving and so is a great tool for manipulating your mood. Even the most mundane tasks can become fun with a great soundtrack playing in the background (something that makes you sing and boogie about). Make up playlists for different situations: relaxing for bedtime or whenever you need to wind down, a party list for when you need a pick me up, favourite songs from your youth that have you reminiscing about happy times, songs of hope, a roadtripping list… you get the picture.

Connect

Put away your laptops and phones and connect with yourself, nature, people and animals. We live in such a “connected” world, where there is constant interaction and stimulation via our devices. When my children were young I would sometimes have “powerless Sundays” when there would be no TV (I didn’t actually turn off the power). We would get out board games and spend the afternoon together. It is so easy to just keep checking things off the to do list. Connecting is something that seems to need more effort now than it used to. Make the effort!

Take Care of Your Body

I know it sounds simple, but we all too often slip into the habit of putting other people’s needs before our own. Time to put your needs at the top of your to-do list. Take some time to look at your lifestyle choices and recognise how they affect you both emotionally and physically. Check your nutrition. Are you eating the rainbow (veggies that is – not skittles!) or are you reaching for sweet treats and fast food? What about your hydration? Move your body (any way that makes you feel good!) What do you do for yourself when you know you are stressed? Make a plan – walk, talk to a friend, take a bath, read for pleasure, listen to music. How are you sleeping?  What about toxins in your food and environment? These put pressure on your liver and can affect your hormones. Are you listening to the subtle signals your body is giving you or do you just push on? The little niggles tend to become much louder screams if they are ignored. Check in with your body… how do I feel today? Is there anything I need to address? A headache is often a sign of dehydration, mouth ulcers of not enough sleep, and gout or thrush indicate your diet needs looking at.

Emotional Stocktake

We all have times in our lives when we feel low, but there are different depths and severity of sadness. The longer we go on barely in emotional survival mode, the harder it becomes to pick ourselves up. Even on good days we need to remind ourselves of the positive things in our lives (we all have those too). Writing in a  gratitude journal every morning is a great habit to begin. It starts your day off looking at what is right in your life and not what is wrong. When negative feelings do surface, allow them to come – cry, yell, sigh – then breathe, reset and move on. Talk to someone you trust that is a good listener. Surround yourself with positive images (photos that portray great memories around your home and as screensavers). Be aware of what thoughts, people, situations, images, and music make you feel good and those that make you feel bad. Now plan to avoid the negative ones and surround yourself with as much feel-good stuff as you can. Just make sure that the feel-good that you’re reaching for doesn’t have any adverse effects on you or others (drugs, alcohol, sugar). Be kind – think “how would I help a friend that needs TLC?” Now do that for yourself or ask someone to help you.

Strengthen Your Sense Of Belonging

We are all ingrained with a need to belong, but not all people are our people. Recognise this. Not everyone will love you and that is okay, because you don’t love everyone either! In this modern world of facebook and instagram we no longer seem satisfied with just having a handful of great friends. You can’t please everyone, so don’t waste your time trying. Be authentic. Who are you? What do you love to do? Join classes or groups where you will meet like-minded people with similar interests (see your Joy List for inspiration). Volunteer for a charity that appeals to you. This helps you to feel valued and it feels good to help others. Invite people to your home. Don’t wait until your house looks perfect. People remember your hospitality, not the dirty dishes in your sink.

Life is too short to be miserable. Take positive steps to live a happier life. Invite in gratitude, enjoy the sunshine, stop to smell the roses. Make great choices. Every minute, every second, is an opportunity to shine, to rise above, to be the best version of yourself that you can be. Spring is here!

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Top Tips For A Fit, Toned Body

Yes we all know that moving our bodies, along with healthy eating is an important part of the recipe for healthy living. But how do we get started and make exercise part of our routine.  There are so many different fitness programs, regimes and ideas out there…jogging, CrossFit, interval training, Pilates, core work, walking, swimming, sports and weights for example. How do you know which is right for you? There is no such thing as one size fits all when it comes to an exercise plan (or healthy living in general for that matter). There is however a simple way to figure it out.

 

Top Tip #1:  Have fun

What physical activities do you enjoy, where and with who? In my opinion the only way to ensure that physical activity becomes a healthy habit is by having fun with it. It shouldn’t be a grind – something that you have to do, but rather a part of your day you really look forward to.

 

Top Tip #2:  Mix It Up

Variety is great too. Think of activities that get you puffing, test your strength, flexibility and balance. It’s all about putting your body outside it’s comfort zone just enough to trigger a “rebuild it better” response. Take care here. Go too hard and you are putting undue stress on your body which can be detrimental rather than beneficial. Research is now showing that intense cardio workouts should be limited to three sessions a week or less and should be under an hour in duration. Listen to your body. If your arms are still sore after an upper body weights session, give them a rest until they settle. You had scheduled in a run but you are struggling to get out of bed when the alarm goes, rain check it. If you have a headache, take a rest day.

 

Top Tip #3 Make A Plan

Plan your activities in advance, schedule them into your calendar and invite others to join you. Sharing your active time with people you care about adds pleasure and helps you to stay committed. It often doesn’t feel like a workout at all. Are you lonely and feel like getting out and meeting people?Join a gym or sports club, find like-minded people. What about starting up a walking bus group at the school your kids go to or a Facebook group for others in your community interested in getting physical?

 

Top Tip #4 Think About Venue

Also think about where you want to workout. Connecting with nature adds incredible benefit. If you can, head to a beach, park or forest. The fresh air, visual delight and sounds of nature – help you to relax and amplify your bliss. Weather, geography or time preventing you from getting out? Make up some music playlists. Even mundane housework can become an invigorating experience with an accompanying soundtrack!

 

Top Tip #5 Keep Moving

Don’t forget that keeping moving throughout your day is important. Research shows that even if you incorporate a vigorous workout into your week, sitting for 5 hours a day or more puts your health at risk. Yes you may have an office job that keeps you sedentary. Make your tea breaks and lunchtime work for you by taking a walk. Park a few blocks away from your workplace on purpose or if practical bike to and from work. Take a break from sitting every hour, get up and put those files away.

 

Top Tip #6 Keep Challenging Your Body

Regardless of whether you are just about to embark on a fitness routine, or already regularly exercise, consider the FIT principle.

  • F = Frequency: increase the number of sessions you participate in per week
  • I = Intensity: up the energy; add hand weights to your cardio, increase speed or power
  • T = Time:  simply workout for a longer period of time

t’s all about putting your body outside it’s comfort zone just enough to trigger a “rebuild it better” response. Take care here. The general recommendation is to only increase but small increments. One extra session, weights or time by 10% and only one of these factors at a time.  Go too hard and you are putting undue stress on your body which can be detrimental rather than beneficial. Research is now showing that intense cardio workouts should be limited to three sessions a week or less and should be under an hour in duration. Listen to your body. If your arms are still sore after an upper body weights session, give them a rest until they settle. You had scheduled in a run but you are struggling to get out of bed when the alarm goes, rain check it. If you have a headache, take a rest day.

 

So take some time to consider your fitness plan.  Schedule, invite, prepare. Regularly review how it fits into your lifestyle and tweak when needed.  For guidance on healthy eating and other lifestyle suggestions for keeping you bright eyed and bushy tailed, connect with me through instagram and facebook.  Consider booking a one-on-one session with me or join me at one of my workshops. Maybe you live close to Geraldine, where I hold three fun and effective aerobics classes a week from the Geraldine Primary School Hall.  See the schedule on this website for both workshops and fitness classes.

 

Most importantly ENJOY!

 

Lynda Brodie