Breakfast or no breakfast? And an easy survey

CH sunrise
As a curious person I am intrigued by people. What they eat, how they spend their time and money. How kind they are to themselves. How they treat others. People are so interesting. In my work as a lifestyle coach I am amazed at how different we are. Such individuals!

My question is do you or don’t you eat breakfast regularly.

Preference for me is to breakfast. I am not a particularly pleasant person to be around if I haven’t had breakfast and I believe it sets me up for the day. If I have a nutrient dense breakfast that is delicious and nutritious, I have a better day. I eat bettwer throughout the day, am more focussed and more unlikely to run out of energy before the day ends.

Once upon a time I was a cereal girl. Now I mostly have a cooked breakfast, varying daily dependent on time and taste.

  • Firm boiled eggs broken up, on top of a green salad with roast sweet potato (preprepared) sprinkled with pepitas
  • 2 egg omelette made in 2 batches (just beaten egg cooked in a crepe pan with a smear of coconut oil) filled with spinach, grated carrot sliced mushroom, avocado and smoked salmon (optional)
  • Frittata with every veg I can find (leftovers great for lunch)
  • Sweet potato cakes topped with warmed spinach and 2 poached eggs
  • Mushrooms fried in coconut oil with lemon thyme, spinach, poached eggs on top of roast pumpkin/sweet potato
  • Steamed rice (1/2c) with grated carrot, zucchini, spinach, fresh coriander and 1-2 firm boiled eggs torn on top plus pumpkin seeds

My uncooked breakfast choice is down to three choices

  • LSA (linseed, sunflower seeds and almonds blended until fine), chia seeds, cinnamon and vanilla essence with fresh/frozen berries and hot water to blend, topped with homemade almond milk
  • smoothie with fresh almond milk, frozen berries, half a banana and some as natural as possible protein powder
  • good bread toast (this is effectively cooked, but still in my uncooked selection) with nut butter and banana or avocado, spinach leaves and smoked salmon

Exercise happens for me in the morning, 6 days a week around 5.30 – 7am. You’ll find me on a road bike or a mountain bike (my favourite), with the trails just 5 minutes from my door (ah the joys of a country town). That makes me hungry and if I miss breakfast I really notice a downhill spiral in my morning that can then leach into my afternoon.

Here’s some questions for you can ask yourself.

  • What is your morning preference?
  • To breakfast or not to breakfast?
  • If you breakfast, how does it make a difference to your day?
  • If you don’t breakfast how does it impact your day?
  • Would you like to have breakfast but can’t fit it into your routine (yet)?

I’d love to know your answers.

Here’s a survey in the meantime that will be done in a few clicks.

Thanks so much!


You are enough just as you are. Here’s 5 reasons why.

We are all born the same. With an almost empty mind. We all have an individual purpose here on earth. Yet we seem to evolve into adulthood and most of us feel inferior. Unsure of our purpose. We feel that we are not enough.  Not smart enough. Attractive enough. Organised enough. Wealthy enough. That nagging voice in our heads (we all have them) that constantly says we ‘should’ be better.

Well guess what? You ARE enough, just as you are. You are a unique being that is destined for greatness. That doesn’t necessarily mean that your destiny is to be famous. What it means is that it’s ok to be you without trying to always be more.

It means it’s ok to get to the end of every day and celebrate what you did do.

Pause for applause at the little things. Even if all you did was get up, eat, work (in a paid job or as a parent/carer) and go to bed. THAT is an achievement. And that is enough, in that moment.

What’s not ok is to get to the end of everyday and chastise yourself with the ‘shoulds’. ‘I should have done this’ or ‘I should have done that’.

Remind yourself ‘if you should have, you would have’!

Here’s 5 reasons why you are enough just as you are. Embrace them.

  1. You are doing the best you can in any given moment, at that given moment. Accept things just the way they are. If you don’t like them, you can change them. What you can’t do is change the past. Worrying about what you haven’t done or where you ‘should’ be in your life is not going to do anything except increase your stress and anxiety.
  2. Life is  journey and every experience shapes you to be the way you are. Good things come out of adversity, it just doesn’t feel like it at the time. The paths you have chosen to follow have led you to where you are and that is where you are meant to be. You can change if that is what you want but you are unique because of the journey you have had. No-one else has experienced a journey the same as yours.
  3. You are unique. You are beautiful. Comparing ourselves to others is one of the worst things we can do. You are you and that is wonderful and something to be celebrated. Our inner critic can have a field day if you allow it, always telling you that you aren’t enough. You are enough and you uniqueness is perfect.
  4. There are other people out there that you connect with. You may not have met them yet, but they are out there. As much as we are all unique we all have members of our tribe surrounding us. Whether we know it or not. Often feel like a square peg trying to fit into a round hole? Give up trying to fit in. Your tribe is out there. The more you accept that you are enough just as you are, the more members of your tribe will appear. And when they do you are going to be so grateful that you gave up trying to jam your square ‘pegness’ into that round hole.
  5. You have a gift to share with the world. You may not know what that gift is yet. Your journey has shaped you into who you are today and when you discover your gift (if you haven’t already) you will be able to share it. Because of who you are and the paths you have taken to get here, today. These experiences make you into the unique person you are and that is enough.

Be grateful you have made it to today and cherish the moments because that is what this life is all about. There will always be a ‘to do’ list. There will always be the ‘tyranny of the should’s’.

Now is the time to embrace your uniqueness. To follow your heart and stop trying to be the square peg trying to fit into the round hole. You are enough just as you are. Right here, right now.

Nourish YOU. Not just with real food full of deliciousness, but your mind and body as well. Accept yourself just as you are and your journey from here will be remarkable.

If you are in the Pilbara next weekend there is a perfect opportunity to nourish yourself at our ‘Manifesting Wellness & Direction’ Retreat at Point Samson on the 21/11/15.  Click here for more info.

Don’t let fear hold you back – start meditating

pexels-photoFear is generally the number one thing that stops us from doing the fun stuff. The stuff that will make us a more awesome person and make the navigation of life so much easier.

‘If you don’t think you have time to meditate, you need to meditate’ ~DINGLE

Meditation is just a word, often mis-interpreted. It’s not about clearing your mind and getting rid of thought. It’s simply about entering yourself in the present moment bringing your mind and body to a state of stillness. This does not have to mean an empty mind!

It’s about being still and letting the thoughts come and go, letting go of focus on the thoughts. ‘Ah, there’s a thought’, then let it go. Focus can be on the breath, the sounds around you, parts of your body a combination of all 3.

 What people say when meditation is suggested

  • I can’t sit still
  • I can’t clear my mind
  • I’ve tried meditation and it didn’t work for me
  • Meditation is too hard
  • I don’t have time

All of these statements are really just excuses as a result of FEAR. So lets embrace the fear.

‘Feel the fear and do it anyway’ ~ JEFFERS

The number one question  ‘How can I start to meditate?’

  1. Just START! Set the timer on your phone for 2 – 5 minutes. You choose. Find a quiet space and sit or lie down.
  2. Choose what you want to focus on. Your breath, the sounds around you, a body scan starting at your toes.
  3. Press start on your timer and close your eyes. Now you are meditating. Be present. Breathe. Trust!
  4. Notice the breath coming in and out. Feel the air on your skin, the seat under you or the surface if you are lying down.
  5. When a thought comes in to your head, notice it then let it go. And come back to the breath.felling the air as it enters your body and fills your lungs.
  6. Feel the air leave your body as you breathe out. Imagine the toxins in that out breath, leaving your body.
  7. Relax everything. Relax your eyes, your jaw, your forehead, your shoulders. Let go. Soften. Chillax.
  8. CELEBRATE. You have just meditated and started your journey.

Focussing your awareness within gives a sense of grounding like nothing else. It is an AMAZING form of stress release.

Meditation is very healing and very powerful.

Did you know that most successful people schedule time in their day to meditate?

Like all things, practice makes perfect. Schedule 5 minutes into your day. Do it again tomorrow. It will make  difference. In stressful situations, you will be calmer. By taking time for just ‘being’, you will be more productive in all you ‘doing’.

Schedule the time. It WILL be worth it.

What does your meditation look like? If you don’t meditate yet, what’s stopping you from starting? I’d love to know your answers. Leave a comment and let me and other readers know.




8 Ways to Let Go of Perfect and embrace your imperfections


Letting go of perfect doesn’t happen overnight but guess what? It IS possible! Of course you are the only one that sets the bar, it’s all in your head. Yes, it’s real, though no-one else sets your expectations and no one else really knows what goes on inside your head.

Perfect is not achievable and only sets you up to fail. It can be crippling and stop you from achieving. It’s time to let it go! Create the life that is less than perfect and be happier than you thought possible.

Try taking on a new title ‘Aspiring NOT to be superman/woman’. Challenge the thoughts that start with the words ‘I should…’.

Awareness is the first step to solving the puzzle. Be aware of your thoughts, be aware of your self-criticism. Think about yourself as if you were your best friend. Would you speak to your best friend in the way you speak to yourself?

Doing things that you perceive are not perfect can make you feel really inadequate. Or to re-phrase, you allow yourself to feel inadequate. No-one else is putting that pressure on. Are your self expectations achievable, sustainable and manageable?

Here are 8 ways to let go of perfect, helping you let go of stress and anxiety and drop the need for perfectionism. Increasing your energy and zest for life will be the ultimate reward.

1. Notice negative thoughts. We wake up in the morning thinking of the things we have to do and it doesn’t take long for the thoughts of inadequacy to come flowing in. Notice them. Pause. Be aware but don’t buy into them. Learn to laugh at them. Read more here.

2. Praise yourself for the things you DO achieve. Remind yourself every day, you are enough. Right here, right now is where you are meant to be. If you don’t like where you are that’s ok. Change is always possible. Just one step at a time.

3. Repeat daily and often ‘Done Is Better Than Perfect’. This is a great motto to adopt to help you find your awesome. It’s way better to get a task off the ‘to do list’ than to wait until it’s perfect.

4. Schedule your day with realistic expectations. Scheduling can help you realise there are only so many hours in a day and only so much you can achieve. Life is all about the journey and having fun along the way. Schedule in the fun!

5. Take things less seriously. Loosen up. Smile. Often. To let go of perfect we must accept that it’s OK to be imperfect. Imperfection is perfectly ok. You are uniquely imperfect and have so much to offer just as you are.

6. Let go of comparing yourself to others. Never compare your beginning to someone else’s middle. ‘What other people think is none of your business’. Stop being a people pleaser. Spend that energy working toward pleasing yourself. Doing what you want to do, not what you think you ‘should’ do.

7. Failures are learning experiences. Embrace them. Self criticism can be at it’s worst when things don’t go to plan. When you are striving for perfect, you can feel like you’ve failed on a daily basis. This is not the case! Lower your self expectations and never regret. Failures are just lessons.

8. Drop the word ‘should’ from your vocabulary. ‘If you should have, you would have’. Notice how often you say ‘should’. Re-phrase it to ‘could’, ‘could but chose not to’. Have fun picking up on how many times you say ‘should’. Read more here.

Done really is better than perfect. Let go of perfect. Today. You are enough just as you are. Start by noticing your habits. Awareness is the first step. If you already have awareness, it’s time to work on creating some new habits.

You are a whole lot of awesome. Believe it.

ACTION At the end of your day, write down 3 things you liked about yourself that day. There will be at least three things. Make it a new habit.