Having a symbol of calm to focus on can really.....]]> I have been dealing with fears all my life. I feared not to succeed in life. I feared not being able to pay my bills. I feared not to lose weight. I feared not to find my soul mate, and so on. The list is endless, isn’t it? If you feel like me, then I have a powerful visualisation for you.

Having a symbol of calm to focus on can really shift your intention to soothing your nerves. It will help to dilute the worries that are troubling you, and could even banish them altogether.

What to do

Think of something that symbolises calm to you. It could be the ocean or an image of your favourite angel. Maybe you have your a lake in mind. Maybe you have been on a beach holiday and the secluded beach has left a wonderful and peaceful impression behind.

When you feel anxiety rising, stop and think about the root cause of this feeling. Perhaps it is a difficult situation at work or inconsiderate colleagues or even neighbours might have upset you.

Let an image of the situation come to mind. Now take that image and put it together with the calming symbol you selected. For example, you might visualise the colleague standing next to a calm lake or a turquoise sea.

Now visualise the image in your mind gradually fading away. As it fades, picture your anxiety dispersing with it, like ripples on the surface of the water.

Ensure your bedtime snacks are easily digestible. Keep away from complex proteins and spicy curries. Stick to simple carbohydrates. Latest research has shown that eating lettuce induces sleep?

2. Release blocked emotions

Whenever you feel that your emotions are blocked find something you can laugh about, for example a funny movie you have watched or a joke you read in a magazine. Alternatively,.....]]> 1. Watch what you eat at night

Ensure your bedtime snacks are easily digestible. Keep away from complex proteins and spicy curries. Stick to simple carbohydrates. Latest research has shown that eating lettuce induces sleep?

2. Release blocked emotions

Whenever you feel that your emotions are blocked find something you can laugh about, for example a funny movie you have watched or a joke you read in a magazine. Alternatively, playing a sport or doing certain hobbies can also be a good way to channel blocked frustrations.

3. Buy or pick yourself fresh flowers once a week

Don’t wait until your partner or husband buy you flowers. When you feel like buying yourself a bunch of flowers just go ahead and do it. It will lift your mood and is uplifting. And they look fabulous on your desk or coffee table in the living room.

4. Build your inner strength

Join a class such as Pilates or Alexander Technique. These concentrate on strengthening the internal muscles that support your back. You will find that you are ‘walking tall’ without having to think about it.

5. Give to others and feel connected

‘We cannot live only for ourselves. A thousand fibres connect us with our fellow men; and among those fibres, as sympathetic threads, our actions run as causes, and they come back to us as effects.’

Herman Melville

7. Watch yourself in supermarkets

Supermarkets are notorious for ‘helping’ us buy what we don’t need or even want. Don’t risk feeling stupid about having bought too much or finding your trolley full of foods you shouldn’t eat. Make a list and stick to it firmly. Order your list to fit in with the store’s lay-out. This will stop you wandering all over the shop and coming across more temptation. Setting yourself a time limit in the store can also help. If you must, allow yourself a certain amount of money for spontaneous purchases.

8. Keep a worry-pad by your bed

If you cannot sleep because your head is spinning with worries, switch on your night table lamp and write your worries down. This will help you to ‘empty’ your mind with the overload with worries, it will also help you to sleep better.

9. Stick to your bedtime hour

Try to go to bed at the same hour most days of the week. Research indicates that our bodies need a regular clock and that the most restful sleep comes in the first few hours. So, if you need extra hours in the day, take them early in the morning rather than late at night.

1. Stay connected with nature while being on a diet. Nurture yourself with going for long walks.

2. Create a ‘buddy system’. Find someone who would like to join you.

3. Write a mission statement and read.....]]> I understand that it is not easy to stay motivated when trying to get to grips with losing weight or just eating healthy. Here are some tips to stay motivated.

1. Stay connected with nature while being on a diet. Nurture yourself with going for long walks.

2. Create a ‘buddy system’. Find someone who would like to join you.

3. Write a mission statement and read it often. it needs to be short, written in the present tense and has to have summarized your goals in 3-5 sentences. A mission statement should not have more than 4-5 sentences, has to be written in the present and has to be memorable.

For example: I, Monika, commit myself to reduce my weight by 7 pounds over the next 3 months. I eat healthy food and do regular exercise. I also meditate 15 minutes every evening to stay calm, centered and focused. I focus to achieve holistic health in all areas of my life and that will be achieved within  one year from now.

4. Decide to be happy. Make happiness your goal. Every evening write into a journal 5 things that made you happy during the day. Have a happy and inspiring thought first thing you wake up in the morning.

5. Re-evaluate your beliefs regularly. Beliefs can change and negative beliefs can make it difficult to stay motivated. Think about “What do I believe about myself?”, “What are my health goals for this year?”. Write down your goals and make sure that they are achievable. Don’t make the list too large, set yourself small goals that you can achieve within 3 months or 6 months.

6. Spend time with friends or find ways to make new friends. Have fun like a child. connect to your inner child through play or creativity. It is important to “switch off” and let go of the stress and just have a good night out.

7. Congratulate yourself! for the successes you experience. For every 3 pounds you lose, treat yourself to a manicure or buy that chick lit you always wanted to read.

It does not seem easy to get him to even try my steamed vegetables......]]> Have you decided to finally crack down on your food addiction and change your eating habits for the better? But there might be one problem. Just as I wanted to finally purchase healthy food in the supermarket and improve my lifestyle…my boyfriend moved in with me. And he has no intention of eating anything healthy. His favourite foods all contain carbohydrates, milk, sugar and animal fat.

It does not seem easy to get him to even try my steamed vegetables. So I think I am little bit up against a giant. But I have decided to win so that we both can eat healthy.

So, I made some changes to succeed in with my endeavour to convince him to join me in living a healthier life:

1) I re-arranged the food cupboards in our kitchen. Until now we had our foods mixed up: unhealthy mince pies and treacle were sitting next to my healthy rice cakes. Whenever I opened the cupboard I was not only tempted to eat mince pies…I actually did. It was the same dilemma with his white bread and high sugary jam. I love eating white bread (although I am not supposed to eat wheat).

So we have separated our foods in the cupboard. The top shelf is his food and the bottom shelf is fitted with my healthy foods. It has helped already. I am far less tempted to nibble on his white bread.

2) I encourage my boyfriend to join in with my health revolution. I prepare meals with vegetables and salad. He would eat his steak and chips, and I replace it with lean chicken and leave out the chips. Instead I add the vegetables to the lean chicken. It doesn’t take much effort to vary the meals with one meal with different meats or fish.

3) Don’t overdo the integration of the healthy eating regime with your family. Do it slowly and gently. Don’t be offended if they don’t respond with hands us in the air and say: That is fantastic. This is what I have been waiting for. Unhealthy eating habits can’t be changed overnight. It takes time to change and often people don’t succeed. Their taste buds have been damaged over years by eating tasteless, high calorie foods.

4) Motivate yourself and your family to start juicing in the mornings and evenings. I begin my day with a freshly juiced drink with kale, apples and carrots.

5) Your inner critic might say: You will never become a slim person. Or: You will always be a overweight. Simply notice and acknowledge the voice, and then be willing to let go. Your inner critic is not right. This is just your negative beliefs speaking.

6) Start preparing smaller portions on your plate. Portion size is important to reduce your weight. A good tip is to purchase a small dark blue plate and eat your meal from it. Only eat as much food you can fit on this plate. Don’t pile it up!

Small steps are achievable and are easier to fit into your daily routine. They are less overwhelming than a big, sudden change.

Here are 10 to try:

1. Stop gaining weight. Even if you gain just a pound or two every.....]]> Many of us make health-related resolutions, such as to lose weight, stop smoking or join the neighbourhood health club. While it is common to set high goals, experts say that setting smaller goals could do more for our health.

Small steps are achievable and are easier to fit into your daily routine. They are less overwhelming than a big, sudden change.

Here are 10 to try:

1. Stop gaining weight. Even if you gain just a pound or two every year, the extra weight adds up quickly.

2. Take more small steps. Use a pedometer to count your daily steps; then add 2,000, the equivalent of one extra mile. Keep adding steps, 1,000 to 2,000 each month or so, until you take 10,000 steps on most days.

3. Eat breakfast. Breakfast eaters tend to weigh less and have better diets overall. For a filling and nutrition-packed breakfast, top whole grain muesli with fresh fruit slices and low-fat or fat-free milk.

4. Switch three grain servings each day to whole grain. I personally eat Scottish oat meal crackers with humus and a raw carrot with herbal tea in the morning. That does not sound exciting, but it is healthy.

5. Have at least one green salad every day. Eating a salad (with low-fat or fat-free dressing) is filling and may help you eat less during the meal. It also counts toward your five daily cups of vegetables and fruits.

6. Trim the fat. Fat has a lot of calories, and calories count. Purchase lean meats, eat poultry without the skin, switch to lower-fat cheeses, use a non stick pan with only a dab of oil or butter.

7. Consider calcium by including two or three daily servings of low-fat or fat-free milk or yogurt. Dairy calcium is good for bones and may also help you lose weight. If you can’t drink dairy switch to Rice Dream or Oat milk. Both drinks contain calcium too.

8. Downsize. The smaller the bag, bottle or bowl, the less you will eat.

9. Lose just 5 to 10 per cent of your current weight. The health benefits are huge-lower blood pressure, blood sugar, cholesterol and triglycerides.

10. Keep track of your eating. Write down what you eat over the next couple of days and look for problem spots. Often, just writing things down can help you eat less.

But did you take time out to think about what health goals you have achieved this year? Did you follow a healthy eating plan? A so-called diet? Maybe you have tried out a diet here and there, but it really didn’t work. The pounds are still on.....]]> The end of 2013 is now nearing fast. You are most probably rushing around to purchase last Christmas presents and have a plan ready of what you are going to cook and bake.

But did you take time out to think about what health goals you have achieved this year? Did you follow a healthy eating plan? A so-called diet? Maybe you have tried out a diet here and there, but it really didn’t work. The pounds are still on your hips and waist.

That really means for you to sit down and make a list of what has worked for you with regards to reducing your weight and get fit and what hasn’t. The list of what hasn’t worked might be longer than the one with the things that has worked. That doesn’t matter. You can learn from the negative outcome and make it better next year.

I have written down my pitfalls for you. Maybe you recognise some of them as your own, but maybe you have been better than me.

Here they are:

Pitfall 1: I thought that overcoming my food addiction and lose a few pounds for good can be done quickly! The quick weight loss only works for a few weeks and then you pile the pounds on, so that I.

Pitfall 2: I have never planned my meals ahead. That is why I always ended up buying unhealthy comfort food meals that made me feel bloated. Always write down a shopping list! It is worth it and you will see the pounds falling off you fast.

Pitfall 3: I usually waited to begin a new diet on my days off work or when I had a whole week off work and didn’t go away. My tip is, don’t wait until it seems convenient for you. Start today without delay!

Pitfall 4: I believed that I have to give up my social life for the time being. Truth is, life doesn’t stop when you are on a diet. You stop yourself from having a life though. When you are on a diet it is difficult to join your friends for a night out. I understand that. But you don’t need to go overboard with the alcohol consumption. If you have a glass of red wine, ask the waiter for a bottle of still water. With the water you can dilute the wine. You can reduce the calories in the wine that way. Do something similar with the meal. Don’t order a dessert. Eat the starter instead. That might be a healthy soup or something similar. Do the same with the main meal. Look out for a healthy dish without potatoes and gravy.

Pitfall 5: Eating in the staff canteen and vending machines are another problem when you try to slim down and cut out on the unhealthy food and snacks. I used to work with the company that offered fabulous lunch meals. The plates were huge and so were the meals. The food was delicious and I loved eating those big meals. They also made the best puddings in the world. I ate so much so that I started to feel bloated quickly. Most companies have a vending machine somewhere in the building. Try to stay away from them. Instead, bring your healthy snacks from home, such as apples or a banana.

Pitfall 6: Not getting organised with an exercise plan that would help me reduce my weight more easily. I knew I had to walk or go for a swim, but I was a little lazy doing that. Write yourself a list of all the exercises you could do outside and inside the house of flat.

Pitfall 7: Not getting enough sleep. Although I love going for an early sleep, I someone always ended up watching television until late at night, or worked on my computer. The stress at work didn’t help me to get plenty of rest. Find out what you can do to rest more and sleep more during the week.

Pitfall 8: I drink too much coffee! Caffeine is bad for your body and your health. It dries you out from the inside out. I wasn’t aware of it for a long time. Drinking too much coffee also raises your blood sugar levels and hence your weight. I have learned to begin my day with a herbal tea, such as peppermint tea or lemon/ginger tea.

Pitfall 9: I once thought that weighing myself every morning helps me to lose weight quicker. Far from it, it is frustrating to see that you lost only one pound from the previous day. When losing weight you also have to consider your hormones and blood sugar levels. They all play an important role in overcoming your food addiction and reducing your weight. My tip, weigh yourself at the beginning of your diet plan. Then hide the scales somewhere for the next three months. Only take them out of hiding when you do your three months and nine months weigh in.

Exercise:

• Write down what is getting in your way to overcome your food addiction?
• How important is overcoming your food addiction or reducing your weight for you really?
• Think about the diets you tried out and the exercises you did. What has not worked for you? What would you do differently if you embarked on another diet plan?

I had a treat box. In this treat box I would put little things like a facial mask, nail varnish, hand cream, a DVD, bath foam and the little notebook (because I love stationary). So, whenever I lost 5 pounds on my way to a successful and slim figure.....]]> In your quest to reach your target weight, you will need some motivation. While I was reducing my weight, I treated myself for every 5 pounds I lost around my waist.

I had a treat box. In this treat box I would put little things like a facial mask, nail varnish, hand cream, a DVD, bath foam and the little notebook (because I love stationary). So, whenever I lost 5 pounds on my way to a successful and slim figure I would go to my treat box and take one of the items out and treated myself. I felt good doing it. I felt as if I have achieved something on the way to become a slim person again.

Try it for yourself! It makes you feel happy and more energetic. You also know that you will make it to your target weight.

And then there is the piggy bank. Feed your piggy bank with £ 1.00 or $ 1.00 for every pound you have lost. At the end of your weight loss regimen you can buy yourself something nice to treat yourself.

You can do both the treat box and the piggy bank together while you are working on your target weight. You can treat you in multiple ways.

Staying motivated is important, because you will have days in between when you feel frustrated or sad. Maybe your day at work was stressful and you want to eat comfort food. Think about it. You have already come so far with your weight loss. You don’t want to throw it all away again?

Keep going! You will reach your goal.

Here are 7 top tips that will help you sleep well every night:

1. Get some exercise

Fresh air and exercise are both important. Your body is meant to move, just as it is meant to sleep. If you try to exercise for 10 minutes as day, gently raising your heart rate, you will sleep better. If you can combine exercise with being outdoors, even better. Outside.....]]> A good night’s sleep is as important as the diet and exercise itself.

Here are 7 top tips that will help you sleep well every night:

1. Get some exercise

Fresh air and exercise are both important. Your body is meant to move, just as it is meant to sleep. If you try to exercise for 10 minutes as day, gently raising your heart rate, you will sleep better. If you can combine exercise with being outdoors, even better. Outside you are close to nature, and there is nothing that can soothe you and reconnect you with your roots more successfully.

2. Become a creature of habit

Doing the same thing at a similar time each night lets your subconscious mind know that you are heading for the Land of Nod. Get your clothes out for the following day. Try some yoga stretches followed by a warm bath and a mug of hot milk. (A bath works best if you take it about an hour and a half before bed, so that your core body temperature has time to drop, which it needs to do to aid sleep.)

3. Be bedroom-savvy

Your bedroom is for sleeping and loving, not for working or watching television. If you must have a television in your bedroom, switch it off well before sleep time and cover the screen with a cloth. Your bedroom should be cool and dark, for darkness stimulates melatonin, the hormone that regulates your body-clock. Watch out for intrusive stand-by lights on appliances for glowing clocks. Cut down clutter, for a “busy” room can lead to a busy mind. If noise is keeping you awake, make some of your own (of the low, rhythm kind) to drown it out…and electric fan might work.

4. Invest in your bed

Many people spend thousands of pounds on fancy holidays, yet spend their nights in a lumpy pit. By the best bed you can afford and throw away your mattress if it is more than ten years old or retains your impression after you have got up. Pay attention also to your pillow. Natural fabrics are best, and it is even possible to buy pillows that keep you cool. Hypoallergenic pillows are essential if you get snuffly.

5. Prioritize Peace

Keep pets out of the bedroom, no matter how much you love your cat or dog. If your partner snores, he or she may have to go to the guest-room -earplugs may help you, but the chances are that your partner is not getting enough sleep either. Snoring can be minimized by not smoking or drinking alcohol, being the correct weight and avoiding heavy meals before bedtime. Failing that, take steps to tackle the problem by a visit to your doctor and a referral to a sleep centre.

6. Listen to a story

Finally, we all loved a bedtime story as children, and this doesn’t change as we get older. Listen to a recording of a novel but choose a soothing story. Best of all, you could try recording yourself a visualization or meditation script to induce sleep.

7. Crystals

Use crystals to create a peaceful atmosphere. An amethyst cluster beside the bed will encourage a meditative state and sweet dreams. Howlite under the pillow eases sleeplessness. Beautiful green chrysoprase, laspis lazuli and blue tourmaline can also help.

(From the book: working with hypnotherapy by Teresa Moorey)

Ask yourself: What has worked while I was on my diet. What hasn’t worked.

Here are some valuable tips for succeeding in wearing those skinny jeans again.