Latest Posts
Stress and our Gut
Stress is associated with a range of disorders including obesity,diabetes,heart disease and anxiety.It can also worsen IBS and Inflammatory Bowel Disease.Stress alters our Gut microbiome.Exposure to stress can cause us to comfort eat and crave processed foods high in sugar and fat.This type of diet disrupts our microbiome diversity and can cause increased intestinal permeability…
Tai Chi for Stress,Flexibility and Health
A Study conducted over 12 weeks concluded that Tai Chi Practice for that time reduced stress levels in healthy individuals.Stress can make us breathe faster.When we breathe mindfully,as in Tai Chi ,we will improve relaxation and help our balance.In fact Tai Chi is often called meditation in motion.Dr Paul Lam in his book “Teaching Tai…
5 Minutes Ready Work Lunch
You only have 30 minutes for lunch.Do you grab a soggy sandwich from the nearby shop or help yourself to a Healthy Nutritious Salad that will boost your energy levels and take 5 minutes or less to prepare?The key is preparation.Plan ahead a Healthy Salad Shop at the weekend including salad leaves,cherry tomatoes ,prepared quinoa/rice,apples,a…
Healthy Gut Microbiome
I attended a talk last night with Dr Ann-Marie Eustace Ryan,Gastroenterologist and author of “Bug of War”which was certainly food for thought!Our Gut is full of trillions of bacteria.Healthy and Diverse Gut Microbiome is very important for our immune system,heart,weight and overall health.Certain bacteria will digest fiber which will produce short-chain fatty acids that are…
Book Review of “Your Second Life Begins When You Realize You Only Have One”
This is one of those books you should keep by your side for constant reference.Although it is a novel by Raphaelle Giordano,it is like a life coach that helps you live your best life.In chapter eight the technique of positive anchoring is explained and advises to write a list of your best qualities and successes.Camille…
Mental Fitness-Book Review
I picked up this book by Ant Middleton because the title sounded interesting.He starts the book describing his time in the Royal Marines and the necessity of building not only physical but mental fitness.In chapter two he talks about building confidence ,saying it’s a process, the only antidote to imposter syndrome being to build a…
Book Review of ‘Peace is Every Step’by Thich Nhat Hanh
This is a photo of my dog eared copy of this book by the great Thich Nhat Hanh who died recently at the age of 95 .His book is a timely reminder that we should slow down.In his own words he says ‘this book is offered as a bell of mindfulness,a reminder that happiness is…
Mindfulness
This month I am reviewing ‘Mindfulness-a practical guide to finding peace in a frantic world’ by Mark Williams and Danny Penman.The book makes some interesting observations about Mindfulness such as “mindfulness allows you to catch negative thought patterns before they tip you into a downward spiral”and “when you become more mindful ,you bring your intentions…
Overload
The Chinese word for crisis is interpreted by some as also meaning opportunity.Sometimes we can arrive at a crisis situation without any warning sign,sometimes there are warnings.Whichever it is, we need to take a step back.When our emotions are running high, we can make it worse by catastrophizing.We need to take a number of deep…
New Year New You
We have the ability to change our mindset and our lives at any time.But the New Year is always a time for a new start.We may find change overwhelming,but by ticking off some activity on our goals list everyday,we can get there and it will move us out of stuck mode.Whatever your goals , whether…
Christmas Wellness
Christmas this year may be a little different for some,we may have family who can’t be there because of a positive Covid test or who don’t wish to face the hassle of PCR tests and travel. Whatever the situation,you can still make it a Self Care Christmas for you! Brad Yates actor and EFT practitioner…
Recycling Your Wardrobe
This morning,I opened my wardrobe and had a revelation,I have not worn half of it in two years,not because I don’t like the clothes, but I have had no weddings and few functions to go to with the lockdowns!This made me think alot of people are in the same position,wouldn’t it be a good idea…
Self Discipline and Meditation
Self-discipline means to control one’s feelings and overcome one’s weaknesses.This can apply to anything whether it is our work,exercise,diet etc. Meditation can help our self- discipline. Regular practice of meditation enhances our discipline and commitment.Jon Kabat-Zinn has said that you don’t have to enjoy your meditation ,just commit to it and the benefits will unfold…
Acid Reflux and GERD
Many people suffer with heartburn and use commercial medications.However it is also worth trying lifestyle changes.Changing your dietary habits may help.When you have acid reflux,stomach acid gets pushed into the esophagus. Twenty per cent to forty per cent of people with regular heartburn are diagnosed with GERD.As well as heartburn,symptoms of acid reflux can include…
Is Tai Chi good for Stress and Anxiety?
Many people may have found their stress levels increased over the Pandemic.It is good to know that Tai Chi may help! The benefits of Tai Chi can include improved mood,decreased anxiety and stress and better sleep according to the Mayo Clinic Website.It is best to practice Tai Chi at the same time and place every…
Empty Nest Syndrome
I have taken a hiatus recently,a busy Summer doing alot of driving,getting work done where I live and doing some training for a new job which I thought would stop me thinking about the Empty nest only to find it was not for me!! My youngest child went away recently to do a course,the eldest…
Being Your Own Best Friend
Being your own Best Friend may sound like stating the obvious.Why would you not be your own Best Friend? Being your own Best Friend for Health and Weight Management requires some reflective thinking.You need to take time out to reflect. As Socrates said “The unexamined life is not worth living”.Just because you have always done…
Inspiring Books
If you are looking for a little inspiration for self- healing,you can’t go wrong with ‘The Power of Positive Thinking’ by Norman Vincent Peale .It was first published in 1952 and uses affirmations and visualizations.It discusses getting help from God and Faith. He says we must believe in success and not defeat because obstacles are…
Plant Based Diet Benefits(including weight loss).
A mainly plant based diet means eating mostly fruit, vegetables,beans,lentils,whole grains,seeds,nuts,herbs and spices.What is the benefit of a plant based diet for Health and Weight Management? In the five places in the world(The blue Zones)with the largest percentage of centenarians,the diet is 95% to 100% whole food and plant based.Their diet is rich in root…
Sea Meditation For The Soul
I have just come back from a few days by the sea .Spending time on some of the beautiful beaches in Donegal was good for refreshing the body mind and spirit.There is something about the sea that really heals the spirit,just sitting on the beach and looking at the sea is equivalent to a mini-…
Mindfulness Book -‘Light Mind’ by Padraig O’Morain
If you want a good book on mindfulness ‘Light Mind-Mindfulness For Daily Living’ by Padraig O’Morain is the book. Padraig O’Morain is a counsellor and columnist with the Irish Times.The book explains how mindfulness practice can enhance your life.The exercises in the book will enhance your mindfulness . Padraig O’Morain deals with the subjects of…
Easy Healthy Pizza
If you want to try an easy healthy pizza recipe for the weekend,this is it!This recipe contains no yeast,so it is super easy to make.The recipe will make two small to medium sized pizzas.If you only want to make a pizza for one simply halve the ingredients! Ingredients 350g of plain flour Two and a…
Tai chi,Qi Gong and Yoga For Calm
We have all had a very different year to our life before the pandemic.It takes time to get back to our social groove again .Dr Ahmed Hankir,a psychiatrist writing in the Daily Mail on 8/6 21 says “if we rush back in with elaborate social plans or parties we may be overwhelmed and this could…
Acupuncture and Stress Management
The last year has been hard for many people.Financial uncertainty,loss of social contacts and health issues have made life more stressful for many.Having a good routine for exercise will certainly improve your well-being . An article on stress management on the Mayo Clinic website says “exercise in almost any form can act as a stress…
Lentil Bolognese
Ingredients: One onion finely chopped One stick of celery finely chopped One carrot sliced One garlic clove finely chopped 2 to 3 tablespoons of vegetable oil One can of chopped tomatoes 75 g of tomato puree 4 teaspoons of oregano One can of green lentils drained or alternatively boil 80g of dry lentils from a…
Motivation
Motivation is “a desire or willingness to do something”. We become motivated when “the pain of not doing becomes greater than the pain of doing”(The War of Art).Motivation needs to be scheduled.If you hope you are going to exercise tomorrow,it probably won’t happen.If you schedule your exercise at a specific time each day,it is most…
Vegan Crumble Recipe
Ingredients: 800g tinned pear halves in juice 3 cups of oats Half a cup of milled seed mix 3 tablespoons of coconut oil 3 tablespoons of maple syrup or honey(if you like more sweetness) Half a cup of ground almonds Method: Preheat oven to 180C Drain juice from tin and cut up pears Line casserole…
Self Care
When our self-esteem is good we feel we can handle anything,we value and honour ourselves.We need to constantly choose our thoughts and our words.Positive thought patterns will attract positive energies.The best gift we can give ourselves in our lifetime is to recognise our own inherent value.When we develop an awareness of our own Self Worth,we…
Nicoise Salad With Avocado
Maybe you have decided to eat a little healthier and lighter,here is an easy salad for the weekend! Ingredients: 4-5 cups of lettuce 5 small salad potatoes 1 avocado 1 tomato A handful of green beans Half of small red onion sliced 3 desertspoons of olives Black Pepper 2 desertspoons of green pesto wedge of…
Digital Detox
Digital detox is time spent away from smartphones,laptops etc. You may feel that your digital use is taking over your life and causing too much stress.A survey by the American Psychological Association found that a fifth of U.S. adults found technology as a cause of stress.Research has found that using your phone in bed can…
Food Elimination Diet For Intolerances
Do you sometimes feel tired and run down with no explanation?The answer may be what you are eating.Trying an elimination diet may be the way to pinpoint food sensitivities.Some experts say up to 20% of the population suffer from a food intolerance .Elimination diets can help with bloating ,gas,constipation etc.Some people feel better by eliminating…
Potting Plants and Your Calm Zone
What does potting plants have to do with Health and Weight Management?When you are highly stressed it is unlikely that you will adhere to your self care rituals of exercise and healthy eating.Finding a way to destress is key to your Health Management.Whether you have a garden or not ,you can still pot and care…
Ginger Energy Balls
If you need a quick fix of energy,instead of sugary snacks,it helps to have something healthy ready to go!These energy balls are easy to make! Ingredients Two thirds of mug of rolled oats Two heaped desertspoons of almond butter One eighth mug ground flaxseed One quarter mug sesame seeds Two heaped desertspoons of honey Half…
Skincare
A commitment to Health can be part of a bigger commitment to self care.When we take care of our skin we feel and we look better,it is like nourishing our whole body.Just as we should be choosy about the quality of food we put into our mouths ,we should be the same with our skin.Do…
Green Smoothie Hunger Fix
Smoothies are a great go to for Health and Weight Management when you feel like giving in to a hunger craving between your meals.Green smoothies can be nutrient dense and a source of protein which is important for muscle building and also Fibre which is good for the digestive system.Give yourself an energy blast with…
Mindset
The first hurdle you will have to meet in weight loss and weight management is changing your mindset.If you believe then all things are possible .If you change the way you look at things ,the things you look at change. Driving Discipline If you want something you have to have discipline to be successful,whether it…
Meditation and Weight Management
Your mindset is crucial when losing weight.Meditation can help change your mindset.A 2017 review showed that mindfulness practice was effective in reducing weight.According to the Buddhist monk Thich Nhat Hanh “when we eat our meal ,we should show up for that meal 100%….when we take time to take care of our emotions with mindfulness and…
Protein For Weight Management
Protein is important for Weight Management.Not only will it keep you fuller for longer,but it will also speed up your metabolism and helps build muscle.Increasing your protein intake not only boosts your metabolism but increases the number of calories you burn.Keeping up your protein intake will also help prevent muscle loss during weight loss. Along…
Emotional Reset
Sometimes you can be going great-fitness,foodwise,everywise and then you hit a roadblock.It could be anything;a health issue,work issue,a family matter and you are suddenly the small boat that has been completely blown off course!I have to admit I have had a bit of a week like that!Thankfully it does not happen often!What do you do…
Inflammation and Weight Gain
When we have chronic inflammation ,it can impact on digestion,metabolism,hormone levels ,our cardiovascular health etc.Chronic inflammation can lead to leaky gut syndrome.Leaky gut allows substances from foods and other sources to leak into the bloodstream.When we have inflammation in the body ,it can make weight loss harder.A study in 2019 found that C-reactive protein(a key…
Walking Tall
Life is a series of hills and valleys,ups and downs,good times and not so great ,but however life is for you today ,this poem by Patience Strong might lighten your heart on this journey of life! Walking Tall Yesterday’s steps you can’t retrace,by slowing down or quickening pace, changing course,or turning back-You still will be…
Tai chi for fitness
Tai chi is an internal Chinese Martial art,but it can be practiced by beginners and experienced practitioners for Health and Weight Management.It also has beneficial effects on psychological wellbeing.Tai chi helps to improve your Qi (energy flow) , builds stamina and improves your balance.An article from the Mayo clinic website said”Tai chi is sometimes described…
Soup to Satiate Your Hunger!
Hearty Healthy Soup Ingredients: 390gr tin of green lentils (drain the can) 390gr tin of chopped tomatoes 2 medium potatoes chopped 1 medium chopped sweet potato 3 stalks(ribs) of celery chopped 3 florets of broccoli Half a teaspoon of turmeric 2 cubes of vegetable stock 3 to 4 teaspoons of mixed herbs Note, if you…
Gut Health and Your Weight
Your Gut bacteria plays an important role in your health.It affects how foods are digested and also produces vitamins including vitamin K. Your Gut bacteria also helps the body fight infection.One study found that obesity was linked to lower Gut bacteria diversity.Other studies have shown that people with a high Fibre Diet are slimmer, which…
Carrot and Ginger Smoothie
This is a favourite of mine especially if you are low in energy and need a boost!Way better than reaching for a coffee and snack!Ginger is a great immune booster and anti -inflammatory!Turmeric is a good antioxidant and anti-inflammatory!The next time you have that 3pm afternoon slump,try reaching for your carrot smoothie and give yourself…
Mindfulness and Eating
Mindfulness begins with the breath. Thich Nhat Hanh says that eating in mindfulness is an important practice .When you are ready to eat he suggests saying “Breathing in,I calm my body.Breathing out I smile”,three times .Although initially it may be hard to reach a state of calm equilibrium ,with practice we will begin to see…
Overnight Oats
Overnight Oats Ingredients: one quarter teaspoon ground cinnamon 50g rolled porridge oats 2 tbsp natural yogurt 50g mixed berries half teaspoon of honey Method The night before ,stir cinnamon and 100ml water or milk into oats. The next morning add a little water or milk.Top off with yogurt,berries,honey.Enjoy!
Weight Management
Weight Management is a combination of techniques and strategies that contribute to the ability to attain and maintain your healthy weight.Weight Management focuses on achieving a healthy weight through healthy eating and regular daily physical activity.My book Health and Weight Management teachings from the East to be available in April 2021 is focused on healthy…
My daily planner
My planner is one of those simple ring binder journals you can pick up from any stationery supplies store. White paper. No ruled lines to cage my venturesome handwriting and doodling. I’m an obsessive note-taker and fill pages to the margins with to do lists, rough sketches, and ideas for blog posts. I usually go…
About Me
I am Caroline Rainsford a Health and Weight Management Blogger ,Writer,Acupuncturist and Tai chi Teacher.My book ‘Health and Weight Management Teachings from The East’ was published in April 2021. I believe healthy eating habits,exercise and self compassion are the keys to Healthy Weight Management for all ages.Follow this healthy lifestyle community blog to engage your motivation and change!
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CarolineRainsford 