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The four stages of transformation

By | Health, Metabolic Balance, Nutritional, Whole food

The four stages of transformation

When we set health goals, we often focus on a measurement aspect.

I want to lose 10 kilos.

I need to lose 8cm off my belly.

I want to fit into size 12 clothing.

But we often forget about the other positive changes that really should become a focus!

Things like a positive mindset towards food, craving control, energy levels, confidence, and improved moods.

Of creating habits that act as an ally to great health.

But as you know, we don’t just jump from where we are currently at to where we want to be.

It’s a process.

And there are four distinct stages: Tension, Transition, Tantrums and Transformation.

Tension – you know something is wrong but you aren’t sure how to fix it.

Transition – you are ready to start taking action and invest resources into resolving the problem you are facing. This is usually when someone first books in with me, they know they need help and they are seeking expert guidance.

Tantrums – This is the self sabotage phase when you either push through or give up. This is complicated and I cover it extensively in my Food Freedom program.

Transformation – You have your result and maintaining it is effortless as you’ve mastered new habits with no desire to go back to how you used to feel.

A couple of weeks ago I had the final consult of the Metabolic Balance 12 week package with one of my clients.

Yes she had reached her goal of losing 10.5kg and was managing a chronic health condition really well but she was more excited to tell me about her new mindset toward food.

How easy she was finding it to navigate eating out and making everyday choices that was making her health transformation easily maintainable.

She now craves good, fresh whole foods and has learnt to listen to her body.

Food has become her ally and it was a joyful part of her life rather than a source of confusion or guilt.

This is how you know that you have moved through the four stages into Transformation.

I cover these four stages in more detail in my Food Freedom course, which is available now (let’s chat).

My focus is to have you flow through each of the four stages so that at the end, maintenance of the new you is effortless.

5 kitchen hacks that save you time and energy

By | Health, Metabolic Balance, Nutritional, Whole food
5 kitchen hacks that save you time and energy

Does it feel like you’re spending waaaaaay too much time in the kitchen and when you’re not in the kitchen you’re thinking about what to cook? Feeding ourselves and our family can take up a lot of brain power and add to our mental load significantly but with a few strategic habits you can cut that time and mental load in half.

1. Stop snacking

Plan three nutritious and filling meals per day. The only exception is if you’re an athlete, child or are pregnant or breastfeeding. The snacking mindset has you going back to the kitchen every couple of hours checking the fridge, checking the pantry, checking the fridge again. Instead, plan three main meals around a protein source and be amazed as you don’t even think about food for a few hours. This is a key concept that my Metabolic Balance clients work through and gain big results from, too.

2. Meal plan

As mentioned before, the brain power and mental load it takes to actually think about what to have for dinner every day can really suck the joy out of being in the kitchen. Leaving meal planning to the few hours before you’re to eat can lend the process to be rushed, stressful and actually push us into that sympathetic nervous system state (fight or flight). If we are in this state, we are not absorbing and metabolising our food as we should be.

HINT: create two or three different weeks of meals, and rotate them. You’re still getting the variety but without having to meal plan every single week once you’re in this habit.

3. Shop once weekly

Have a plan, then execute. If we spend time writing out the meal plan, don’t drop the ball when it comes to collecting what is needed to follow through. One big weekly shop will save you so much more time and energy (and money, trust me!) than smaller shops throughout the week.

4. Batch cook

Lentil curry one night, lentil curry pies with GF pastry the next yummmm.
Or spaghetti bolognaise morphing into a shepherds pie for the next day.
And a super versatile one: leftover roast vegetables being used for lunch the next day, simply paired with some goats cheese and fresh greens.

This hack is a favourite time saver of mine. So much so that I’ve created a mini batch cooking recipe book – you can grab it for free here.

5.  Keep it simple! 

We seem to way over complicate our evening meals, but in reality you can create a healthy meal that is super simple and quick. In summer we are lucky to be able to get away with a lot more raw and fresh foods so dinner can be as simple as a piece of grilled meat alongside a salad with dressing.

Just make sure that your meal structure contains these key aspects: protein, good fats, complex carbs, vegetables and colour.

Hint: Have quick proteins ready to base your meal around, tinned tuna, salmon or sardines, pre-cooked chicken breast, boiled eggs, goats cheese, yoghurt, legumes, etc. I posted recently about getting a roast chook and making a salad. Nothin’ wrong with that!

We often don’t do these things because we think we don’t have time to be that organised, but in reality you can’t afford NOT to be this organised! And as you can see, with a little conscious thought and preparation, these hacks are super simple and easily integrated into your life.

I would love to hear how you’re putting these kitchen hacks into action! Please hit reply (I absolutely love reading your responses!) or tag me on Instagram and Facebook.

Have you lost your cooking mojo?! Here are six tips to rev it up again.

By | Health, Nutritional, Whole food

Have you lost your cooking mojo?! Here are six tips to rev it up again.

Whether you’re in lockdown or not, it can happen to the best of us. And if you are in lockdown it can feel quite monotonous so I wanted to share some ideas for getting your cooking mojo back, because there’s no faster pathway to health than a good dose of amazing wholefoods three times a day!

Tip #1
Attend a live cooking class. Imagine having a professional chef guiding you through the process? We attended 2 Sri Lankan cooking classes with Kirsty at Journeys Rediscovered and absolutely loved it. Now we are making Sri Lankan food most weekends – way better than takeaway! Some places like Class Bento or Otao Kitchen even send you a cooking kit so the shopping is taken care of!

Tip #2
Sign up for a meal subscription service. I personally used Hello Fresh, especially last year in lockdown. They are super helpful if you’re busy and it exposes you to different ways of cooking and ingredients that you may not have used before. Make sure you keep the recipe cards too as they are great to reuse over and over again.

Tip #3
Get a new kitchen gadget! I have been wanting an air fryer for ages, and am treating myself to a stainless steel one this week. A new gadget or appliance can really get you excited again about trying new things in the kitchen.

Tip #4
Dust off the old recipe books, or check out some new food bloggers. Some of my favourites are Feed me Phoebe (a fellow Hashimoto’s and SIBO warrior who happens to be a chef), Teresa Cutter The Healthy Chef, Jamie Oliver and Quirky Cooking (and don’t forget to sign up for my newsletter as I often send out my own recipes too). Also try googling your favourite protein or herb or veggie and seeing what recipes pop up to whet your appetite.

Tip #5
Create a weekly meal plan. This one is super important for both efficiency and your budget! Get your family involved in the planning too and discuss what everyone feels like eating for the week ahead, cook something special on Friday night and create a meal you can look forward to all week.

Tip #6
Cook with others. Get your family involved in the preparation and the cooking. If you live alone then jump onto a Zoom with mates and cook together, or as mentioned in tip #1, join an online cooking class!

If you need a little extra help, jump onto my website and download the Bye Bye Bloat four day meal plan or head over to my online shop and grab my Six Days of Digestion Recipe Book for just $10. Make sure to tag me in any cooking posts too, I would love to see!

My Metabolic Balance Journey

By | Health, Metabolic Balance, Nutritional, Thyroid Health, Whole food

As promised, an update on how I am going with Metabolic Balance….

Was it trauma from my past?

Was it the house fire?

Was it the 10 month long cancer scare?

Was it my overachieving ‘I can do it all” personality?

Did the gut issues lead to the autoimmune issues, or did the autoimmune issues lead to the gut issues?

I’ll never know… but by my 30th birthday I knew something was seriously wrong.

I’d fought and won the war against SIBO, my gut was pretty good but my fatigue was next level. In fact my 15 years of gut issues were starting to look like a walk in the park compared to this. My skin was sooo dry, I was still getting hormonal acne (in my 30s?! No fair!), my fingernails couldn’t grow, my hair was thin and my periods were a mess and dominated the calendar month.

To top it all off I was pretty sure I had rosacea and my PMS was getting so bad that I was starting to worry about the effect of my moods on my kids. I was getting this chronic cough & sore chest whenever I burned the candle at both ends. I had also put on 5kg and just couldn’t shift it, I had to watch everything I ate or my clothes would keep getting tighter & tighter. Good sleep was very hard to come by and let’s just say my moods were such that I wasn’t easy to live with, my poor family.

My cup was so very, very empty. 

The kicker? I was about to graduate as a Nutritionist! I was meant to be the picture of health! My diet was pretty schmick but the things I had done in the past were not working any more.

I went to my regular GP and said something was wrong, either my iron was low or something was up with my thyroid. I had remembered years ago that an integrative GP had made a comment about my thyroid being ‘sluggish’.

He checked my iron and it was fine. My TSH came back ‘within range’ but my new Nutritionist training had taught me that TSH above 2 was not ideal and indicated thyroid function was declining. I stamped my foot and insisted that he check my other thyroid markers. I had to pay privately, but I got it done.

My hunch had been right, none of this was normal! These symptoms were not just my lot as a mother & student.

I had Hashimoto’s disease.   

I went on the Autoimmune Protocol (AIP), started seeing an amazing Naturopath who specialised in thyroid autoimmunity and I felt soooo much better. Stress would derail me but I was working on my meditation & mindfulness. Maintaining my weight still felt like an uphill battle and I was tired of eating so well yet always having to be vigilant. My menstrual health came & went but my sleep was never amazing, I awoke unrefreshed every. single. morning.

Then 2020 hit. The stress of having to shut my clinic, support my family and feeling the collective weight of fear around Victoria and the world completely undid all my hard work and threw me back into the haze of Hashimoto’s disease. 6+ months of hard lockdowns and the fear of an unknown future took their toll. My clients were all struggling, the stress was seriously impacting their health. And it was the same with me. Some of the less desirable symptoms of autoimmune disease flared up big time, the painful joints, inflammation, poor cognition and fatigue were preventing me from being the mum, wife & boss lady I knew I could be. My periods went haywire and I was diagnosed with Premenstrual Dysphoric Disorder. The anxiety was so bad that I was barely sleeping and when I did I often woke during the night with panic attacks.

I was in the middle of a serious autoimmune flare and I couldn’t seem to crawl out of the pit I had fallen into. 

The thing about autoimmunity and thyroid dysfunction is that you don’t tolerate stress well. We’ve got to remain pretty zen just to maintain a regular level of health.

I had heard some colleagues talking about something called Metabolic Balance. They were losing stubborn weight, sleeping well and most importantly they had more energy than they had enjoyed in years. In their photos they looked somehow sparkly & full of joy (no BS). Their clients were experiencing the same incredible benefits. I heard story after story of effortless weight loss, reduced inflammation, awakened libidos (hello!) and 20-something-year-old energy levels. I wanted a piece of that! And it was all based on your individual blood chemistry. No fad diets or calorie counting, no supplements, just individualised, whole food, nutrition.

I contacted the head of Metabolic Balance in Australia & New Zealand and fast tracked my training. I knew that as part of my training I would receive my own individualised nutrition plan and I couldn’t wait to start.

The first week was a bit of a rude awakening, I had headaches & my bowel motions were allllll over the place. I wasn’t used to my plan and had a few failure meals. I had doubts and my brain was coming up with every excuse as to why this was a bad idea. It was also Easter which did not help one bit!

The second week I got a few pimples, the headaches improved and it was like a switch was flicked and I was able to sleep deeply all night. I woke up in the same position that I went to sleep in and couldn’t remember anything but a few vague dreams. Whoah! I even measured myself and hooley dooley I had lost 4 of the 8cm I was hoping to shed off my butt. In ten days! You’ve got to understand that I have a wardrobe (or two) full of vintage pieces I have been collecting over the past 15 years, and I desperately wanted to fit back into them! What’s more, I was maid of honour on the Friday night of that week and was not fitting into my dress that had been custom made for me the year before for a COVID-cancelled wedding.

Well guess what?! I fit into the dress! Only 10 days after starting MB!

By week three I was experiencing the 10/10 energy that I had heard so much about. I honestly asked myself, ‘what Hashimotos? I feel great!’

It’s now been six weeks and I’m honestly feeling amazing. My sleep & energy are superb. The weight loss is a nice side effect and I feel like I could happily keep this up for the rest of my life. My personalised food list has become an old friend and I’m super confident with creating satiating & tasty meals now. I’ve lost all the lockdown weight and I’m reacquainting myself with some of my wardrobe favourites.

Here I am in a 1930s dress I bought at the beginning of lock down, you know, to cheer myself up. By the time it arrived months later I couldn’t get it over my hips! Now I have to wear a belt because it’s too big on my waist!

    

After years of feeling frustrated with my own health but also feeling like I didn’t have the best tool to help my clients with sustainable weight loss, I can finally say with confidence that I have found that tool.

Can you tell I’m just a little bit excited about Metabolic Balance?! My books are now open for MB, I suggest you book a free health discussion with me here to see if MB is suitable for you.

I cannot wait to see the transformation in my clients. I want everyone to know, you don’t have to accept feeling crap all the time, transformation is possible!

Tessa

 

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