Healthy Me Summit – Overcoming Depression and Anxiety Summit January 7-17, 2016

A Date For Your Diary…not to missed!

Joanna Rushton will be interviewing speakers from January 7-17. You can view and or listen for FREE to the interview for 24 hours from 10 AM to 9.59 AM Australian Eastern Time.

You can also check out all the incredible experts as well as interviews with individuals sharing their inspirational and uplifting personal experiences on overcoming depression and anxiety.

It’s not too late to tune in and l know the information that will be shared will be invaluable.

Register for FREE here and discover:

  • Specific foods, recipes & diet plans to reduce anxiety
  • Specific supplements to support your mood & improve brain function
  • Simple daily rituals to reduce your risk of depression & anxiety
  • How to protect yourself & your family from EMF stress at home & at work
  • Tools to improve your digestion, metabolism & hormonal balance
  • Movements and exercises to reduce anxiety & lift your mood
  • Techniques to enhance the quality of your sleep for improved rest & recovery
  • Methods to practice that will improve your relationship with yourself & others

One of the interviews in the Overcoming Depression and Anxiety Summit that I highly recommend you tuning into is Carren Smith A Soul Survivor. You will discover:

  • What Carren did to cope with the suicide of her partner
  • How Carren survived the Bali bombings
  • How Carren found the courage and will to live again

I also recommend Sally Fallon and her interview The truth about Fat, Cholesterol and Mental Health:

  • The truth about cholesterol and mental health
  • Fat soluble vitamins that are essential to optimum brain function
  • Fats that impact mental wellness

Dr Amy Myers will also be speaking on the Auto-immune Solution for Mental Health:

  • The 9 symptoms of a leaky gut
  • The 10 signs that may indicate you have a parasite infection
  • How to prevent and reverse autoimmune disorders

There are so many more valuable and inspiring interviews. Click here to see the full interview list.

Don’t forget to leave a comment in the comment box below; I’d love to hear what you thought!

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Why setting goals is important and how to do them properly

As we all know, New Years is a popular time for goal setting and intentions. But there’s also the same old story of having good intentions and that is all.

Now (or even earlier) is a great time to start thinking about your goals for next year, because if you’re one of these people that needs to “start Monday” or “wait until the 1st of the month” then you definitely need to be ready when January 1st hits.

Goals should be more than just, “I will eat healthier in 2016” or “I will exercise at least 5 times a week” because the most important thing in goal setting is not the goal itself, but the WHY. You don’t start exercising 5 times a week because you love exercise. You exercise to feel better, lose weight, tone your body, increase your energy, or whatever it is in your personal circumstance. So when you’re out running you’re not thinking about the running but the end goal of how you will feel at the end.

“If one does not know to which port one is sailing, no wind is favorable.” Lucius Annaeus Seneca

Why Setting Goals is Important

You Need Direction

Seneca, a Roman statesman had it right when he pulled out this little piece of sailing wisdom. If you don’t know where you want to be in your life, then nothing that comes your way will be useful to you. Setting goals allows you to get 100% clear on what you want and where you want to be, so when opportunity arises you can grab it with both hands.

You Get Clear

Sometimes when I begin to write down what I want, as the list progresses it develops and changes. What I thought I wanted becomes very different when I work through the whys and the hows. Taking the time to make a list and detailing how and when and why will draw out the real priorities and make you realise what’s actually important.

You Find Motivation

This does relate to point number 1 in that motivation comes from direction. Being able to find what you want and break it down into simple action steps makes many tasks far less daunting and when you start and feel as though you’ve made progress, the motivation grows.

 

SMART Goals

Tips for Creating Great Goals

SMART

Using the SMART acronym is a great way to know if you’re doing your goals right:

S – Specific. Are they specific? “I will exercise 3 times a week for at least 3 minutes, every Monday, Wednesday and Friday morning,” compared to: “I will exercise more.” Using who, where, what, when and how helps here.

M – Measureable. Can you measure the outcome? “I will increase my savings by $100 each month,” compared to “Save more money.” How can you measure the outcome. You can also measure in smaller action steps.

A – Achievable. While I encourage you to reach for the stars, are your goals really achievable? “I will increase my business income by 10% each month of 2016,” compared to “I want $1,000,000 in my bank account tomorrow.” Unless of course you’re nearly a millionaire. In that case, go ahead! Manifest millions. Can also stand for Attainable.

R – Realistic. Can you really keep up with it? “I will add one serve of vegetables into my diet each day,” compared with “I will stop eating McDonalds and KFC for breakfast, lunch and tea and only drink green smoothies and broth.”

T – Timely. Can you achieve this in the time you have set? “I will lose 2kg a week for the next 6 months,” compared with “I will lose 10kg in two weeks.” Also can mean Time-bound. “I will start writing the book I’ve also wanted to write” doesn’t give you an end point. “I will write at least 5 pages of the book each week and be finished the first draft by March” gives you steps and an end-point.

Break it Down

When setting my goals or new moon intentions I always have rough categories they each fit into. Sometimes one category will have more than others, but this changes and adapts over time. For example: at the moment I am exercising 6 times a week. It has become a habit and it’s working well for me at the moment. So when I set my next list of intentions or goals, exercise won’t be a big focus for me.

My categories generally include:
• Career and work
• Relationships
• Health and wellness
• Exercise
• Finance and money
• Spiritual and self

Acknowledging the Year (or Month or Day) Gone by

Achievements not matter how small are important to recognise. Being grateful for what you have and what has happened is a really important step in the goal-setting process. While you may be setting goals for the first time and therefore may feel like you have been wasting your time, there is probably more than you have achieved than you realise. You will also have much to be grateful for when you sit down and consider.

Take Action Now

Write down at least one thing, if not more, that you can do TODAY to get your goals going. As I explained above, breaking the goals down into small action steps makes them infinitely easier. But ensure there is one simple thing you can do to step towards your end goal.

Feel It

While writing your goals visualise them, feel them and imagine them. How is it going to feel when you achieve them? What will happen? How will you behave? (Bonus tip: Start acting like your dreams have already come true.) Spend some time (day)dreaming up the whole thing. Visualise how you will feel in your new fit body. Imagine how you will dress when you land that dream job. Dream about the holiday you will take when you are earning all that cash. Concentrating on the feelings of when it happens will help to keep you motivated and trick your brain into thinking you have achieved everything now. This is a very important step!

Never stop dreaming

Now, as a treat for sticking with me through these tips, here’s a little bonus present for you all. These are the workbooks that I have used for the past few years to do my goal-setting, intentioning and visualising. These magic books by Leonie Dawson ask all the right questions in the right way, a simple to use, fun format.
The easiest way is to download the ebooks and print them yourself. But Leonie has a huge list of products to help you make your wildest dreams come true. So get downloading and get ahead for your new years resolutions.

Leonie Dawson

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Chocolate Smoothie

Chocolate Smoothie


This chocolate smoothie, packed full of goodness went down really well with the kids. I saw a few sneaking back for a second serve. The first time I tried it was in the Thermomix. I made the full amount and it came out to over a litre of smoothie, so it will need to be scaled down if you’re not feeding a family. The second time I tried it, I did scale it down and used the Magic Bullet, not the thermie. It took a long time to blend and even then there were chunks of dates and some ice. The Thermomix is second to none when it comes to processing something as hard as ice, but it can be done if you’re patient and don’t mind chunks. Obviously I would recommend the Thermomix for all it’s other functions. If you’re interested in taking a look at the Thermomix and perhaps even hosting a no-obligation demo, send us an email and we’ll pass on Larissa’s details.

What you need:

  • 5 Medjool dates
  • 2 tbsp chia seeds
  • 200g ice
  • 30g raw cacao powder
  • 200g frozen banana (about 2)
  • 200g avocado (about 2)
  • 120g baby spinach (this is a lot of baby spinach, but it blends down)
  • 600g water or coconut water
  • 100g activated almonds (if you don’t have activated, soak them overnight in filtered water)

What to do:

  1. Process the almonds, chia seeds and dates
  2. Add the remaining ingredients and process until smooth
  3. Serve with a thick straw, this is a thick smoothie

Tips:

Larissa tells me ice breaks everything up and makes it smoother. I’m going to start doing this is more of my smoothies.

Bananas are apparently easier to digest once they’ve been frozen. I always have frozen bananas in my freezer. Once they start to turn a little bit black, peel them, pop them in a ziplock bag and they’ll always be ready.

Coconut water has a lot of sugar, natural sugar, but it’s still sweet. If your after a bit of sweetness use all coconut water, but gradually swap out the coconut for filtered water.

 

This recipe comes from Jo Whitton’s Quirky Cooking, a brilliant book to accompany your Thermomix. See more on her website.

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Activated Nut Bliss Balls

Activated Nut Bliss Balls

What you need:

  • 1 cup Medjool dates (180g)
  • 2/3 cup dried figs (100g)
  • 2/3 cup activated almonds or walnuts (100g)
  • 2/3 cup dried apricots (100g)

What to do:

  1. Place all ingredients in a high speed blender or thermomix.
  2. Process until combined well.
  3. Add a teaspoon of water if required.
  4. Roll into balls and then roll in coconut.
  5. Place in fridge to set.
  6. Store in an airtight container.

This recipe is reasonably high in sugar due to the dried fruits and should be consumed in moderation.

Recipe courtesy of Riverland Activated Nuts (https://www.facebook.com/RiverlandActivatedNuts)

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Vanilla Cupcakes – Gluten free, Dairy free

Paleo Vanilla Cupcakes

What you need

  • 2 ½ cups almond flour
  • ¼ cup melted coconut oil
  • 1 tbsp almond milk
  • ½ cup honey
  • 4 eggs
  • ½ tsp baking powder
  • ½ tsp salt
  • Seeds from two vanilla pods/1 tsp vanilla powder

What to do

  1. Preheat the oven to 180°
  2. Line a 12 cup muffin tin with patty pans
  3. Combine the almond flour, salt and baking powder
  4. In another bowl, combine the eggs, almond milk, honey and vanilla, then stir in the melted coconut oil
  5. Stir this mixture into almond flour mixture and combine well.
  6. Spoon the batter into the patty pans
  7. Bake for 20 mins until risen and firm to touch
  8. Trasnfer to a wire rack and leave to cool completely

 

Icing

What you need:

  • 1 cups raw cashews, soaked for at least 4 hours and drained
  • 1/8 cup melted coconut oil
  • 1/4 cup honey
  • 2 ½ tbsp water
  • ¼ tsp lemon juice
  • Seeds from one vanilla pod or 1/2 tsp vanilla powder
  • Pinch of salt

What to do:

  1. Make the frosting a day before the cakes are to be served.
  2. Place all the ingredients except water in a blender/Thermomix and blend until smooth.
  3. Add the water, a tablespoon at the time until the filling is smooth and your desired texture
  4. Place the mix in a jar and store in the fridge overnight. Alternatively, place in a zip-lock bag. You can then cut a small hole in the corner to use as a piping bag when icing the cakes

 

Recipe courtesy of Paleo Grubs (http://paleogrubs.com/vanilla-cupcake-recipe)

Also see Elana’s Pantry (http://elanaspantry.com/paleo-vanilla-cupcakes)

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Chocolate Cupcakes – Gluten Free, Dairy Free

Gluten Free Chocolate Cupcakes

What you need:

  • 125 g grass fed butter
  • 1 cup rapadura sugar (200g)
  • 100gms dark chocolate, chopped
  • ½ cup hot water
  • 2 tbsp coffee liqueur (for the kids party we used Crio Bru roasted cacao beans)
  • ¾ cup gluten free plain flour
  • 2 tbsp gluten free SR flour
  • 2 tbsp raw cacao powder (20g)
  • 1 egg, beaten

What to do:

  1. Preheat oven to 180°c.
  2. Line a 12 hole muffin pan with patty pans.
  3. In a saucepan combine butter, sugar, chocolate, water and liqueur.
  4. Transfer mixture to a bowl and cool for 10 mins.
  5. Sift flours and cocoa together.
  6. Fold into chocolate mixture and stir in egg.
  7. Spoon into patty pans until 2/3 full
  8. Bake for 25 mins until cooked when tested with a skewer.
  9. Cool in pan for 5 mins.
  10. Transfer to rack and cool completely
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Raw Chocolate – Dairy Free

What you need:

  • 200g raw cacao butter
  • 60g raw cacao powder
  • 100g raw honey or pure maple syrup
  • 1 tsp vanilla bean paste, powder or natural extract
  • 1/8 tsp sea salt

What to do:

  1. Chop cacao butter roughly into pieces. Place in Thermomix and mill 20 sec/Speed 8
  2. Once milled, melt cacao for 20mins/37°/speed 2. You will need to scrape down the sides and in some cases scrape down the blades as well, until all the cacao butter is melted.
  3. Add the remaining ingredients and continue cooking 10 mins/37°/speed 1.
  4. Thoroughly mix chocolate 20 sec/speed 4 to ensure honey or syrup is blended
  5. Pour onto a tray lined with baking paper or into moulds.
  6. Place in the freezer to set quickly, without separating.

You can add anything you please to the chocolate at step 5 or 6. Nuts, coconut, dried fruit, spices, pieces of gelatin jelly, dried berries, edible essential oils, anything your chocolate heart desires.

Full credit for this recipe goes to Quirky Cooking

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Gelatin Treats

Grass Fed Gelatin Snacks

Most kids love jelly. But most jelly is the aeroplane sort. Full of sugar, colours and ‘numbers’.

Grass Fed gelatin offers an easy and healthy alternative. There are so many different variations of gelatin treats. The options are literally endless. I’ve seen all sorts of juices, coconut milk, almond milk, coffee, ginger, fruit, whatever you can imagine. Use moulds, cut them in squares, store in jars and eat with a spoon, however you please.

It’s definitely not just for the kids! It makes a great high-protein, healthy snack for all ages.

Begin with:

  • 1 tbsp gelatin powder
  • 1 cup liquid

At the Santosha 1st Birthday, Amy supplied us with two flavours made with:

  • Charlie’s Spirulina Whole Fruit Smoothie
  • Nudie Apple Juice

You can use more or less liquid depending on the consistency you’re after.

Why consume gelatin?

Gelatin is almost all protein, which means it makes a great, energy boosting snack. It is the richest food source of the amino acid glycine, which is particularly important for your health.

Gelatin is derived from collagen, which is the most abundant protein in the human body. It is found in skin, bones, tendons and muscles. Therefore collagen can help to improve skin (bye bye wrinkles!), strengthen bones and increase lean muscle mass. Collagen is found in the parts of animals we don’t often consume, like the cartilage and bones. Bone broth is a great way to extract the goodness out of these parts (see post on bone broth), but thankfully we can also easily access these nutrients in gelatin or collagen powders.

Santosha is now stocking Vital Collagen products including Beef Gelatin (don’t worry, it doesn’t taste like beef) and Collagen Peptides.

Grass Fed Girl’s Easy Paleo Gelatin Treats contains many more recipes: Click here to view more details

 

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Thermomix Play Dough

Home made Playdough

Home-made play dough is reasonably simple to make. Its a great alternative to store bought play dough as you know what’s in it, it’s all natural and a much cheaper option.

This recipe can also be adapted for stove-top.

What you need

  • 250g water
  • 100g salt
  • 1 tbsp cream of tartar
  • 250g plain flour
  • 20g olive oil
  • Natural food colouring of choice

What to do

  1. Place water, salt and cream of tartar into mixing bowl and heat 5 min/60°c/speed 3
  2. Add flour and oil and mix 40 sec/speed 4, then knead 1 min
  3. Divide dough into 3 equal portions, then line work surface with baking paper to avoid staining. Working 1 portion at a time, add a few drops of food colouring and kneed through dough. Adjust food colouring as required to create desired shade.
  4. Store each colour in a separate sealable container to keep play dough from hardening.

Tips

Food colouring may colour hands. Wearing rubber gloves while making your play dough will prevent staining

To create more colours, simply divide your play dough into as many equal portions as you like in step 3 and proceed as per recipe.

 

Recipe courtesy of Thermomix

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Santosha’s 1st Birthday Kid’s Party Wrap-up

Photos from Santosha's 1st Birthday

We were blessed with a beautiful Spring day, 27 degrees with a slight breeze, to celebrate one year of Santosha Health and Wellbeing Centre.

The purpose of the celebration (besides the milestone) was to throw a kids party and demonstrate that it doesn’t have to be all fairy bread and lolly bags. We wanted to create a party to present to parents and kids, that foods with a healthy twist can be yummy and there are many fun activities that are also educational. We were nourishing little minds and little bodies all under the guise of a party with balloons, cupcakes and bunting!

Fitting with the philosophies of Santosha, Health Living, Optimal Living, Sustainable Living, there was an emphasis on promoting businesses, particularly local, who also fit under these themes. We invited local businesses to participate by including their information in our goodie bags and if possible a take home sample. The result was amazing! We had home-made playdough, tomato plants, honey, body scrubs, apples, fish oil tablets and much more!

The celebrations started by congregating the children with Megan and then playing a game to organise them into youngest to eldest. After dividing the group into three based on age, the activities began.

Suzanne from Art Play by Zuska lead an art activity where everyone was encouraged to choose colours with their eyes closed based on how they felt. They were encouraged to not just draw with the materials on hand, but to run their fingers over the page and replace thinking about the drawing with feeling the drawing. This kind of activity allows children to create art not based on what ‘looks good’ but more an expression of themselves. Suzanne believes that art is beautiful and avoids encouragement based on how it appears, but rather how it felt while creating it. Children and adults alike LOVED this activity so much that Suzanne had actually run out of paper by the end of the party!

Larissa was demonstrating some simple recipes with the Thermomix. She started with the older children’s group and whipped up a delicious strawberry sorbet which was devoured by everyone there. Next she proved that healthy can be yummy by blending a chocolate and green smoothie. I witnessed many kids sneaking back for another cup. The nutella was also a hit with most.

The unfortunate thing about foods that we eat today is that anything processed generally has a lot of added sugar, whether its a ‘sweet’ food or not. This leaves many taste buds and palates narrowed to just sweet tasting food. Anything outside of this just will not taste good. This is not the time nor the place for a discussion on sugar and its impact on our health, only to say that it is a big problem and slowly but persistently swaying children away from the processed and store-bought foods, to home made varieties where you can control the ingredients and sugar levels will benefit them in the long term, in more ways than most people can imagine!

Megan, operating as her business “me. The Mindful Mother” held a very popular mindfulness and mediation class for all three groups. Speaking to a few parents after they had been in Megan’s room, they were pleasantly surprised at their children’s participation and ability to sit and be ‘mindful’, even the very young ones. In our busy, crazy, noisy world, learning to just sit and be is such an important skills for children to learn.

While all of this was happening, Georgia from Wellness Pilates and Massage generously gave a few lucky parents a seated massage.  Those I had the opportunity to speak to after their session were extremely pleased, very relaxed but all commented that they “had a few sore bits”.

Although the schedule of activities was a little lost by the end of the day, this allowed the children and their parents to gravitate towards areas that interested them. It was also a great opportunity to chat with like-minded people and also of course enjoy the sunshine.

The gluten-free cupcakes in chocolate and vanilla were gobbled up early. As were the Bliss Balls made with activated almonds and walnuts, kindly made and donated by Riverland Activated Nuts. It wasn’t until the very end that we realised we had forgotten to bring out the jelly! So those left had a special opportunity to taste test some home-made jelly cleverly made by Amy.

After months of planning, the day turned out well. We hope those who came along had a great day, enjoyed the activities and hopefully also learned something along the way.

Thanks to the following people for contributing on the day:

  • Amy Martinson for helping me plan and brainstorm ideas, help with recipes and keep me on track
  • Josh Kenyon, my husband and maintenance man, for cleaning up around the clinic, weeding, fixing, sweeping and bringing me food and everything I forget
  • Trisha Langford, AKA Mum, for baking the cakes while on nightshift, making the bliss balls, donating Riverland Activated Nuts to the goodie bags and forever doing my dishes
  • Megan Petersen for helping plan, put together the goodie bags and holding the Yoga and Mindfulness activity
  • Jemma Smith for ideas, organising goodie bag contents and setting up on the day
  • Suzanne Macphersen for bringing her unique art class
  • Larissa for the thermomix demonstration and patience while we tried to choose recipes
  • Georgia Tsanavaras for dedicating some of her day to massage
  • Tammy Spinks for taking photos on the day
  • Maarten Smits for beginning to help with balloons and for taking photos on the day
  • Diana Van Meel for blowing up and hanging balloons
  • Everyone who brought their kids along
  • Everyone who helped clean up
  • Anyone I have forgotten (I do apologise)
  • And lastly, all the businesses that contributed to our goodie bags which were filled to the brim. Please support these businesses where you can:
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