Health: How To Get The Best Results With The Least Efforts

How To Get The Best Results With The Least Efforts

 

 

I am sure that by now, you’ve probably heard about the Pareto’s rule (the 80/20 rule). This rule shows us that 20% of our efforts produce 80% of our results and vice versa (80% of our efforts produce 20% of results).

 

So it makes a lot of sense to focus on the 20% of our efforts that produce 80% of results if we’d like to keep reaching great results and free some time and space for new things in our life.

 

I applied this rule in many areas of my life so far because I LOVE achieving great results with the least effort and time possible.  And I bet you too, right?

 

I have to say that in the professional area, for my work, it’s pretty easy to figure that out because you can observe the impact straight away. This is something you can measure easily.

 

However, I found it way tricker to apply that to my health. Even though I could easily say that I experimented my entire life in this area, it often takes much longer to see the impact of a certain food, supplement or habit. Our body needs time to adjust and there are often more than one variable that comes into play.

 

The good thing is that today I can already see a pretty obvious pattern. After implementing and trying different things and workouts over the past years, I’ve managed to draw some conclusions. And one thing I really like is that the more I read on the topic, the more I see this is backed up by the latest scientific researches.

 

If you still think that in order to reach your optimal health, you have to eat low calorie salads for lunch and dinner + spend hours on the treadmill, I am sorry to tell you that this is a very outdated (and false) belief.

 

Don’t get me wrong, I spent years of my life thinking so. Restricting calorie intake, and forcing myself to go running (I HATE running!) because… this is what you have to do, right? This is what healthy people do, don’t they?

 

So, this is with an immense pleasure that I now promise you that this kind of beliefs is actually WRONG!

 

Well, of course, running for 30 minutes is still better than staying on your couch but if you want to get the best results possible with the least efforts and time possible here is how it works…

 

The fact is that you need calories in order to function properly but not all calories are created equal. You also need ALL the food groups in order to reach your optimal health but once again, the quality is crucial.

 

1,000 calories from McDonalds, for example, won’t produce the same results than 1,000 calories from organic whole, nutritious foods.

 

Does that mean you’ll become obese if you have one piece of cake for your mom’s birthday? Absolutely not!

 

So, what works you’re probably wondering?

 

Here is what I’ve concluded over the years and what I apply in my daily life – which’s also backed up by research…

 

1. Stop restricting or counting calories

 

When you restrict your food intake, your brain gets the signal that there is a lack of food storage, which is totally fine… if it happens for very short periods of time.

 

When you restrict your food intake or deprive yourself from food for 78 hours or more, your body and brain enter what we call “starvation mode”, which is exactly what happens when you follow a strict diet or reduce calories.

 

Your metabolism will decrease, you’ll be more alert and you’ll start to focus more and more on food. You might actually lose weight at first, but we are not designed to thrive in this “starvation mode”. Soon enough your whole body will push you to eat to get back to its normal state and this is when you’ll end up binging on crappy foods. This is also why diets don’t work and why 98% of people losing weight on a diet will put all that weight back on (if not more).

 

The most important when it comes to optimal health is not the quantity but the quality. Instead of restricting and/or counting calories, shift your focus to what you’re actually feeding your body. The quality is more important than the quantity.

 

That also means that you don’t need to eat plenty of little meals throughout the day. You just have to eat enough over a 3-day period to avoid starvation mode.

 

 

2. Eat good quality proteins and complex carbs (= that haven’t been processed, organic when possible)  + avoid sugar

 

I know people can get amazing weight loss results when going on a low carb diet but is this sustainable? I don’t think so.

 

You also have to look at the type of carbs those people were eating in the first place (my guess is a lot of crappy refined carbs – so of course they lose weight when they stop eating them).

 

Regarding the proteins, it is crucial to have enough good quality proteins into your diet! I am talking especially to you vegans and vegetarians. If you don’t have enough complete proteins daily, you’ll end up getting crazy sugar cravings.

 

Quinoa and chia seeds are 2 non animal complete proteins. For the rest (beans, lentils, etc… you’ll have to combine them with something in order to get all amino acids that create a complete protein – such as rice for example). And yes, that’s why Mexican food is mostly beans + rice.

 

Regarding animal proteins, always look at the quality: you need organic, grass fed, pasture, wild, etc. It’s much better to eat grass fed beef than farmed salmon for example. Farmed salmon (over 80% of what you find in shops, restaurants, etc) are fed with GMO corn and soy, making farmed salmon one of the most toxic food on the planet!

 

Is it possible to get too much proteins? Absolutely! And you don’t want to abuse them.

 

For optimal health, always look at getting about 2 to 2.4 grams of proteins per kilo of body weight. So if you’re weighting 60 kilos, you need 120 to 144 grams of proteins per day.

 

Good complex carbs (quinoa, millet, red rice, buckwheat, kamut, etc) at every meal is also essential but refined sugar on the opposite should be avoided…

 

 

3. Avoid (or reduce) inflammatory foods

 

Inflammation has been shown to be the cause of MANY chronic diseases. The more I research about that, the more I believe that it causes way more than diabetes, skin issues, cancer or obesity. I actually start to believe that it may be the cause of not only eating disorders but also depression, chronic fatigue syndrome (CFS) and adrenal fatigue.

 

That could definitely be explained in much more detail in a future post so to get to the point, I would say that having an anti-inflammatory diet at least 80% of the time would be optimal.

 

That means avoiding sugar, refined carbs, refined salt (table salt), all fats that are not raw and first cold pressed, processed foods and alcohol.

 

 

4. Stop exercising too much

 

Yes, you read it correctly! I don’t mean stop exercising though. But like everything in life, exaggerating is never a good idea.

 

Exercise is really important in order to be healthy and keep improving your health but more is not always better. When clients tell me that they go to the gym several hours per day… I am like “OMG! why are you doing that to yourself!?” and also “how do you find all that time!?”

 

Well it turns out that not only more is not better but it’s actually counter productive.

 

Do you know why marathon runners are called “skinny fat”? Because they are indeed very skinny but are left with fat (and not much muscles). Because long hours of cardio actually break down muscle tissues and thus, decrease your total muscle mass, which is NOT what we want if we want to be fit and toned.

 

We want to be fit, toned and strong, right? Of course we want!

 

Because muscle mass will not only help us be fit with a beautifully designed body but will also consume the most calories and energy. So basically the higher your muscle mass, the more you’ll need to eat and the easier it will be to lose fat.

 

Many pre and post pregnancy issues arise just because women are not toned enough to support their baby’s weight. Muscle mass also regulates our hormones and thus insuline levels, protecting us from issues such as diabetes (and gestational diabetes).  It will also be easier to get back to a normal and healthy posture post-pregnancy and avoid some potential nightmares such as back, knee and / or neck problems, just to name a few…

 

So, I guess you’ve understood by now: building muscle mass is key, even if we are not a body builder on steroids :)

 

So what should you do?

 

I am not a personal trainer, so it’s not my role to explain you what to do but what I found worked best for me is high intensity interval training.

 

If you want to get great results, the best is to do about 30 minutes of high intensity interval training (HIIT) 3 times per week.

 

It’s important to build your training over time as it’s indeed “intense”. It’s also important to rest every second day – and not to train every single day, as your body and metabolism need time to recover.

 

For the rest, you just have to google it ;)

 

On my side, I found that I love adding a couple of yoga classes per week and heaps of stretch sessions in order to stay flexible.

 

Don’t forget that this kind of exercise put stress on your body. You’ll see that HIIT and strength building sessions only will not bring you balance on the long term. This is why I recommend to add some Yin to your Yang training ;)

 

 

FREE eBook + email coaching

Get 7 Secrets To Make Peace With Food:
your FREE eBook + a 2-week email coaching series!


How To Stop Binge Eating & Live A Life Beyond Your Wildest Dreams: Interview With Aline

How To Stop Binge Eating & Live A Life Beyond Your Wildest Dreams: Interview With Aline

 

After struggling with a tortuous relationship with food for several years, Aline is now a healthy and happy mom. She became a certified Holistic Health Coach and started her own business, where she empowers other mums to life a healthy and happy life.

 

But it hasn’t always been that easy. In this interview, Aline explains how she totally changed her relationship to food and created total freedom for herself with the help and guidance of my Make Peace With Food program.

 

She shares how she made her dreams happen and explains what were the biggest challenges and learning lessons from her recovery journey.

 

Here is what you’ll learn in this video :

 

  • How Aline stopped binge eating once and for all
  • What was the turning point for her
  • How her personal & professional life have changed, thanks to recovery
  • The main challenges she had to overcome in order to recover and how she did it
  • The technique Aline used to recover and reach her dreams
  • How motherhood has changed our lives (to both of us)

 

 

How To Stop Binge Eating & Live A Life Beyond Your Wildest Dreams: Interview With Aline

 

Learn more about Aline and her work here:

Her website

Her Facebook page

Her Instagram

 

 

FREE eBook + email coaching

Get 7 Secrets To Make Peace With Food:
your FREE eBook + a 2-week email coaching series!


Big Wake Up Call From My Hospital Bed

Last week, I spent 3 days and 3 nights, stuck in a hospital bed.

 

For someone who never had to spend much time at the hospital and who never had any surgery, this was quite a wake up call! That’s why I wanted to take the time to write down the big learning lessons I am processing right now and share them with you all.

 

wake up call

 

During this time, alone in my room, and most of the time, stuck in my bed, I had the space and time to reflect.

 

Looking back on the situation, I am actually quite happy it happened. It’s like I needed this to step back from my daily life and ponder big questions. The universe always knows best, right?

 

But I was definitely not prepared for this when it happened. The fact that this was very sudden probably played a big role in this wake up call.

 

On that same day, I was having lunch with a dear friend of mine early afternoon, and just a few hours later I was at the urgencies, barely able to walk and being told I had to be admitted at the hospital. What!?

 

I already knew how much we tend to take things for granted but this time it hit me in the face like a wall (or should I say in the kidneys*). From one second to another, your whole world can dramatically change.

 

It also struck me that we are all growing older and our health and energy are not eternal. I know it might sound obvious but when it hits you, this concept takes so much more importance all of the sudden.

 

At the end of the day, the luckiest of us will end up just as it all started… totally dependant on someone else, without the ability to do whatever they want when they want. I don’t want to be negative here but some of us might lose the ability to walk properly, or to get dressed or to shower by themselves. It’s horrible when you think about it but the highlight of your day might become the simple fact of stepping outside for a couple of minutes to get some fresh air. Goodbye long brisk walks in nature or whatever makes you feel alive.

 

When your days come down to staying in a (hospital) room, you suddenly realise that your youth, health, energy, vitality, beauty, clarity of mind and all the opportunities that come with that are just temporary.

 

When you think that some people are watching their life go by as if it lasted forever… It makes me want to cry!

 

Don’t be a watcher, be a creator!

 

So what are the big life lessons I got from all of this?

 

Let me know break them down for you…

 

1. Don’t postpone your dreams

 

How much time do you think you’ve got left on this planet?

 

Even though I am wishing to anyone a long and happy life, I’ve had so many dear friends and family members taken away from me already! So what are you waiting for? Have fun, don’t hold back!

 

While I am not scared of death, I am certainly scared about the circumstances that lead to it (I probably should work on that by the way, as I think motherhood most probably accentuates this fear).

 

If one day, I have to be stuck in a hospital bed for the rest of my life, knowing that I won’t be able to get out of it anymore, that I won’t be able to swim in the sea and walk in nature ever again. I don’t want to have any regrets!

 

I want to look back at my life and be happy about what I’ve done and accomplished. Happy about the connections I’ve made in this world, happy about what I’ve learned and taught.

 

In that situation, I certainly won’t care about the amount of stuffs or money I’ve accumulated. But I will certainly care about feeling like I’ve led a successful life and taught my kids and my tribe how to do it (including you, my readers, followers, family members and friends).

 

I’ll be happy about leading a happy and successful life and show the way, be the example and inspire people to do the same.

 

So how do I do that?

It first comes down to defining your vision of success. Of course, this can be different for anyone but here are a few tips in order to get there:

 

- Live with your heart (not your head) and follow your dreams (not your fears)!
- Find your inspiration – it might be people who inspire you, places, businesses, pictures, books, words of wisdom, etc) and soak everything in.
- Be bold. Be happy. Enjoy every minute.

 

2. Take time to make sure you’ll feel awesome every single day.

 

For me, this was quite a big one.

 

Since I became a mum, I have to say that there is not enough hours in the day to do everything I want to do: to take care of my baby and my family + work on my business and pursue my passions.

 

So, I started to skip the make up phase in the morning. I also started dry shampooing more and more often… When I managed to put make up on in the morning, I started to skip the make up removal step and sleep with my make up…

 

I stopped juicing, because you know, it takes a while to clean the juicer afterwards ;-)

 

All of this, to free more time to work on my projects and passions (and yes, working from home is awesome but it has its downsides too).

 

Now, I am not saying that you have to wear make up in order to feel awesome but personally, by taking less and less care of myself, I realised I ended up not being aligned with my own values and vision anymore. Not to mention the type of girlfriend and mom I was becoming. I was just not acting as the person I wanted to be…

 

So let me ask you this: who do you want to be?

 

Do you want to be a woman who takes care of herself and feels good in her clothes and body?

Or are your projects and time more important than yourself?

 

Personally, I know my answer!

 

Even though I think it’s totally fine if your time / schedule / projects take over from time to time, I still found that once you allow yourself to do to so, it tends to spiral down quite easily.

 

So wear your nicest handbags – not the biggest one to put all your (baby) stuffs in it.

Wear make up if you feel more beautiful with it. Wear your nicest clothes, wash your hair as often as needed, give presents (to yourself as well!).

 

On my side, I now know that as long as I am not in a hospital bed, I’ll enjoy this opportunity to take good care of myself, feel great and beautiful on a daily basis.

 

3. Enjoy yourself

 

Don’t wait to see your friends, to organise city trips with them, to plan holidays, to see the world, to make dinner for your friends and family, to go out – and the list goes on and on.

 

Don’t wait to tell people you love them, don’t wait to give and don’t wait to ask for what you want.

 

Life is just too short.

Even if you end up living 100 years, you might not keep this level of energy, clarity or strength that long!

 

You never know what the future holds, so enjoy that while it last.

 

What is the point of accumulating money on your bank account for example?

Of course, you have to plan for the unexpected but once you have enough for that, is it your end goal to die with a bank account full of cash because you saved all your life without ever enjoying it? Accumulating money just for the sake of it, and then what?

 

Money is also there to help us feel good. Of course, I am not saying you should borrow or contract debts in order to have a fancy lifestyle. Not at all!

 

But if you have enough money to allow yourself some little pleasures, go for it! Go for a massage if it’s what you need, buy nice clothes, allow yourself to get the help you deserve by hiring a coach or joining a program or a retreat. Invest in your wellbeing, in the food you eat and in the place you live in.

 

Life is just too short and believe me, when you’ll be stuck in your hospital bed, you won’t care much about your bank account. But you’ll definitely remember the retreat you attended, the coach who’s helped you, or the awesome spa you had with your best friend, etc.

 

4. Have a bigger vision for your life

 

I deeply think that if you don’t have a big vision for your life, you can’t possibility make the most of it.

 

I’ve always been interested by those people who doesn’t seem to question anything. They gently follow the same patterns they’ve been told without looking anywhere else.

 

I’ve always thought “Those guys are lucky. They don’t need much to be happy”.

 

Well, it turns out that I don’t think so anymore. After more reflection on this topic, I think that if you don’t have a bigger vision for your life and for yourself, growth will not happen very quickly. However growth is exactly what we need in order to understand who we are, expand and be happier. This is – to me – the reason why we came here, on earth, as human beings. We came here in order to grow!

 

And as you know, growth doesn’t happen in your comfort zone! You have to stretch yourself. I am not saying this is the easy path but this will definitely be worth it!

 

Luckily I am quite good (honestly, maybe a bit too good) at stretching myself out of my comfort zone :D ). But looking back, I don’t think a life without that will be worth living!

 

(Big thoughts to all my coaching clients who have stretched themselves out of their comfort zone with me over the past years in order to grow! And OMG, I’ve got goose bumps thinking about the amazing results I witnessed!)

 

So what’s your bigger vision?

But pay attention! You have to know yourself first to know what’s your vision – BIG personal work I think anyone should do!

 

Then, whatever it is, go for it. Don’t just dream it, make it happen!

To me, this is the only way to feel fulfilled, to increase happiness and to avoid regrets when you’ll be on your hospital bed!

 

Personally, I have many visions (personal and professional for example). Let me share my professional one here:

 

I want to empower women in a big way!

 

I want to empower them to take control of their life. Not only to heal their relationship with food, their body and themselves, I also want to teach them how to lead a successful life. That includes coaching them if they want to create and run their own online business, like I’ve done – because to me, this is total freedom.

 

I really think fulfilment is a whole that includes body, mind, spirit, self-love and soul. And my goal, my big vision, is to help women fulfill all of them!

 

That was a long post and thank you for reading! ;)

I’d love to have your thoughts on this! What resonates with you the most?

Have you had a similar wake-up call before?

If so, I’d love if you could share your main learning lesson in the comments below! Let’s empower each other!

 

FREE eBook + email coaching

Get 7 Secrets To Make Peace With Food:
your FREE eBook + a 2-week email coaching series!


30 Days Of You

#30daysofyou

 

30 days of you

 

 

I have something incredibly exciting to share with you.

 

I’ve teamed up with some truly amazing women (most of them are wellness experts) to create a global movement for women to renew and reignite their life from the inside out. It’s called 30 Days Of You.

 

This is the ultimate 30-Day Challenge led by experts (including me!) to align the mind, spirit, body and soul. It’s valued at over $1,400 and is now accessible for a small fraction of that price (less than $200). And you’ll be amazed by what’s included!
I’ve never seen something so valuable as an offering to empower women.

 

When you join, you get:

 

- Access to the group coaching,
- Lifetime access to the private community (experts included)
- Lifetime access to all the resources (online programs, eBooks, meditations, online yoga classes, trainings, etc)
- And you also get your own personal Triangle Of Health delivered to your door!

 

We are on a mission to impact 500 women’s lives through this movement #impact500women.

 

This is the ultimate bundle to help you make 2017 YOUR best year ever!

 

This will help you in creating an awesome year, getting the right mindset, getting clear on what you want to achieve, getting motivated about achieving your dreams, and improving your health and peace of mind all at the same time.

 

All the experts will be in the private coaching group, so you’ll receive personal recommendations from all of them (Life Coaches, Wellness Advisors, Holistic Health Coaches, Business Mentors, Yoga and Meditation Teachers, etc…)!

 

So if you’ve been craving inspiration, new opportunities, or vibrant health, this is your chance!

I am super excited about this life-changing program and I hope you’ll be joining us!

 

To join us, simply order your Health Triangle by following this simple process:

 

1. Click here to get to the shop

2. Click on the “Details” blue box

3. Select “Kyäni Triangle of Wellness FX Pack”

4. Proceed to check out by entering your details

5. Forward me your customer confirmation email, so I can add you to the group coaching and welcome you into 30 Days Of You Challenge.

6. Any question, send me an email at info [at] paulinehanuise.com

 

Also, if you know any woman who could benefit from this, feel free to share the good news! This is for them if they are struggling with a health issue or if they’d like to create something new in 2017.

 

Thanks so much to help us make a difference in this world!

If you’d like even more details about the challenge, sign up for our free webinar on Wednesday.

 

Sending heaps of positive vibes your way,
xox
Pauline

 

IMPORTANT THING TO NOTE: The entry to the challenge is actually the price of your own Triangle Of Health (USD 179 – that’s all!) delivered to your door, so it might vary slightly from one country to another due to the shipping cost. But there is a 30 Day Money Back guarantee on it. So if you’re not happy after 3 weeks of use, you just have to let us know and we will arrange for your money back (minus shipping), no question asked!

 

So you literally have nothing to lose ;-)

 

$190 is not even the price of a single coaching session with one of the experts. Most women (including me) have reported feeling more energy and clarity of mind within 14 days! So don’t wait anymore ;)

 

30 days of you

 

FREE eBook + email coaching

Get 7 Secrets To Make Peace With Food:
your FREE eBook + a 2-week email coaching series!


How To Deal With Depression: Interview with Lauren Roerick

How To Deal With Depression: Interview with Lauren Roerick

 

Lauren and I met a few years ago in Bali for our first yoga teacher training. During that amazing journey, we realised that we had many common interests. Not only yoga and inner peace but also travels, nutrition and holistic health.

 

Since then, we had the opportunity to catch up a few times in Berlin for scrumpy lunches or weekend celebrations.

 

Today Lauren is a certified Holistic Health Coach, yoga instructor, and the founder of The Undepression Project, where she helps people overcome depression through neuroscience, mindfulness, exercise, and nutrition.

 

As eating disorders and depression are often linked, I thought some of you would find helpful to hear about Lauren’s experience. On top of that Lauren gives us a $60 savings on her course when your enroll using the coupon RESPECTYOURSELF in the next 48 hours ;-)

 

 

1. I know you’ve recently published an eCourse to beat depression. Can you please explain what depression looks like?

 

Depression is a really interesting illness because it looks different for everyone who has it. There are a list of symptoms that range in severity like a depressed mood, lack of interest in pleasurable activities, change in appetite or energy levels, all the way down to self-harm or suicidality. It can range from mild to severe depending on how many symptoms you have and for how long, but the general consensus is that if you have 5 or more symptoms from the list, for more than two weeks at a time, you’re having a major depressive episode.

 

Depression affects your ability to function at your normal level. It saps your energy, motivation, willpower, and confidence. But it’s not just feeling sad all the time or crying uncontrollably. Those can certainly be a part of it, but for me, I more often feel angry or irritated by small things.

 

Most cases of depression involve people that are still getting up and doing things. They’re still productive, but they’re anxious, worried, scatterbrained, super stressed, forgetful, irritable, unable to concentrate, or have that “tired but wired” feeling. Depression affects everyone a little differently. Most of the time though, it’s chronically feeling less than optimal, like something’s missing.

 

2. Do you think it’s possible to suffer from depression without really acknowledging it? If so, what would be the consequences?

 

Absolutely! I would put myself in this camp. Before I learned about depression, I didn’t know what was wrong with me. I was exhausted, cranky, disinterested in normally fun activities, had headaches everyday, and was tense and stressed out. But it wouldn’t go away! There would be good days and bad days, but everything was pretty grey for quite some time. I thought maybe I had a thyroid problem, but blood tests came back and said there was nothing wrong, so what I was left with was depression.

 

Understanding that I had depression didn’t fix anything, but it gave me a direction in which to look for help. There are loads of people who go through life feeling low and tired and stressed but have no idea what to do to get better or what is causing their problem. Once I knew what I was dealing with, I could do research. I could seek out professionals, read books, watch videos, and start to heal. But it would have been hard to do that without first knowing and understanding depression.

 

3. What would be the main cause of depression in someone already suffering from a destructive relationship with food? (I am thinking that nutrient absorption could play a big role)

 

Poor nutrition can be a big factor in depression. If you’re lacking in Omega-3s or B12 or Vitamin D, you are way more susceptible to depression. If you’re not giving your body the food that it needs to function, your brain can’t do it’s job to keep you feeling optimal. Inflammation is also a big factor. Consuming excess sugar and processed foods can cause systemic inflammation, which can then lead to depression.

 

On top of that, a destructive relationship with food can often mean a destructive relationship with yourself, which may mean you have low self-esteem, persistent negative thoughts, or perfectionism. Each of these issues can lead to depression.

 

4. How your own recovery from depression has changed your life? (I can also do the parallel with ED here)

 

I’ve learned so much about myself through this process. I know what I need to do daily to keep myself mentally and physically healthy. I do the work and don’t just assume that I’ll never have a mental health issue again. Roughly 25% of people will have some kind of mental illness in their lifetime, and knowing how to prevent, treat, and get help when something comes up is invaluable.

 

Personally, my relationships with family, friends, and partners have all improved. I set clearer boundaries and recognize when I need to take some ‘me time’. I’m more aware of how what I put into my body will affect my brain, not just my waistline, and choose foods that will make me feel good. I exercise regularly and keep up with hobbies and friendships. Are there still occasional bad days? For sure, but I think everyone gets those. Now I’m just more aware of them and better equipped to handle the lows.

 

I used to think that depression was something you could just snap out of if you tried hard enough, but now I’m more empathic to how hard it can be to make big changes when you feel so terrible. I know there’s still a bit of a stigma surrounding mental illness, but I’m doing my best to show people that it’s okay to not to feel okay all the time, and that there’s nothing to be ashamed of if you need to get help.

 

I’ve also learned that recovery from depression is possible! And that’s why I set out to do the work that I do now. I’ve spent years researching the best ways to heal from depression and have seen first hand how limited help can be, even from professionals. I want other people to know that there are options available beyond the traditional therapy and meds approach, and that lasting relief from depression is achievable.

 

5. Can you explain how you’re working with people in your program?

 

Right now I offer a 12-week course called Depression-Proof. In it, I teach my students the ins and outs of depression and how it can affect them. We tackle self-care, building a support system, and setting realistic goals.

 

Then we move on to mindfulness and cognitive behavioural strategies to conquer negative thoughts and spend more time engaged in the present moment, instead of worrying about the future or reliving the past.

 

Next we dive into exercise and yoga. Your mind and body are so connected, and when you treat your body well, your mind benefits too.

 

And the last section is nutrition. You are what you eat, so if you eat poorly, you’ll more than likely feel poorly, too. Here we establish simple, healthy eating patterns that make sure you get the right nutrients your brain needs to be healthy.

 

As a student you get loads of support from me and from other students in a dedicated Facebook group. I regularly answer questions and make supplemental videos to help everyone get the most out of the recovery process. And there’s also a coaching option if you want extra, more personalized support from me.

 

(more…)

Freaking Happy To Be Back + About Sugar Addiction

Freaking Happy To Be Back + About Sugar Addiction

 

sugar addiction

 

Hey guys!

 

I know it’s been a while since I posted on the blog…

Actually it’s seems like ages ago!

 

Before Théo, I just didn’t realise how much a baby would turn my life upside down. I thought he’d be sleeping a lot and that I’d be able to keep up with my activities almost as usual. I knew I will be tired but I thought that it wouldn’t be to the point to stop me from doing anything I wanted to.

 

Well, I was wrong!

It turns out that being a mum is a FULL-time job :D

 

(By the way, I’ve just been interviewed by my friend Aline from Womomaly on this very topic. I am sharing what it’s like for me to be a first time mom and some tips and tricks that have helped me so far.)

 

And even-though most of the time it’s a lot of fun (being a mom), I missed you so much! I missed connecting with you all, I missed writing, creating new recipes and newsletters, I missed coaching and interviewing awesome experts, I missed working and creating.

 

That’s why I’ve decided to start publishing on a regular basis again…

 

Of course I’ll keep publishing long articles, full of insights, explaining the latest researches on the most interesting topics… but in order to commit to publishing on a regular basis, I’ll also start publishing a mix of little reflections and answers to questions I receive from you. Click here to submit a question.

 

This way, I know I am not setting myself up for failure and that I’ll be able to publish something interesting in just a couple of hours… Because you’re probably as busy as I am – even if you’re not a mum – you probably don’t always have time to read long articles either anyways ;)

 

A question I get asked a lot is about sugar!

 

Many of you are concerned about their sugar consumption and find that as soon as you start eating it, it spirals into a vicious cycle and pushes you back into binge eating.

 

This is in fact totally normal. Sugar is addictive (even the natural ones). I actually wrote about my own sugar addiction here a few years ago.

 

When you are a binge eater, you overload your bloodstream with sugar on a regular basis and create a strong addiction. In order to stop destructive patterns or lose some extra weight, you’ll have to stop eating sugar and go cold turkey.

 

It’s not always easy though! But one thing that is very important is to not feel deprived when you do this. Having some great recipes that will satisfy you nutritionally and emotionally is definitely what will help you the most.

 

One of my favorite is my black bean brownie. It’s packed with goodness, contains no sugar and is as delicious as a traditional chocolate brownie.

 

I use stevia and xylitol, which are my 2 favorite sweeteners because even-though they have a sweet taste, they are not sugar. They are safe, low GI and won’t spike your blood sugar levels and thus, are not addictive.

 

Click here for the full recipe.

 

Black-Bean-Brownies

 

FREE eBook + email coaching

Get 7 Secrets To Make Peace With Food:
your FREE eBook + a 2-week email coaching series!


My New Life As A Mumma + Some Tips For The Mumma’s-To-Be

My New Life As A Mumma + Some Tips For The Mumma’s-To-Be

 

Just over 3 months ago, I gave birth to my first child, a baby boy named Théo.

 

baby

Théo and I when he was about 3 weeks old

 

Since then, I haven’t stopped learning, adjusting and processing new things. So much that I haven’t seen time go by.

 

I gave myself a few months of “maternity leave” and here is my first blog post since the birth ;-)

 

That’s why I wanted to take some time to write about what has changed for me. Plus, if I can give you a few tips that might help, based on my personal experience, I’d be super happy ;)

 

Pregnancy was an amazing experience and the birth literally sent me on another planet. I was one of the lucky ones because my active labour and delivery only lasted a few hours (about 3 to 4 hours). But the pain was way stronger that what I could imagine. Even though I got prepared for it with a midwife in the last months of pregnancy, this was much more intense than what I could imagine… but I wouldn’t change a thing.

 

Mummas to be

My belly at 4, 16, 26 and 38 weeks pregnant

 

The intensity of the whole experience is what I missed the most after the birth. I could compare that to bungee jumping. It’s freaking scary before you jump, then the experience itself is super intense and when it’s done, you just want to do it all over again because it was too quick and super cool despite the fear and the pain.

 

Then, in the first few days and weeks after the birth, your whole world changes. Your body changes, your relationships, your couple, your routine, your priorities, your sleep, your pace… everything changes! As per all changes, it can be challenging at times and that’s why I would recommend all new mothers to be super gentle with themselves and taking all the time they need to adjust.

 

To be perfectly honest, it’s been over 3 months since Théo is born and I am still adjusting to it!

 

mumma

Théo and I when he was 2.5 months old

 

It’s also important to be able to take a break from your mum’s life to do a few little things on your own from time to time, such as having a haircut or a massage because you need it and you deserve it.

 

At the beginning, having a life beyond baby stuffs is almost impossible. In the first few weeks I was super happy if I could manage to get my hair washed and my teeth brushed before 6pm. No kidding! Being a mum is a lot of work and harder than I thought! (Respect and love to all the mummas out there ;) )

 

But step-by-step you’ll gain a bit more time for yourself. That’s why this first blog post is a kind of an accomplishment for me (I still can’t remember how many trials it took me before managing to actually write something coherent in almost one go ;) ).

 

I deeply think that birthing and creating a family is an amazing experience but it’s not all rainbows and sparkles like we are – too often – told. It comes with challenges, pain, suffering, stress, blood and tears.

 

Not to mention post-natal hair loss and depression. When your hormones are a mess, so are you! And it takes time to get back to “normal” and feel the same again… I am still not there yet and there is no magic recipe to fast-track it.

 

Of course, creating a family with the one you love is worth it and having the most amazing little human in your arms is just incredibly wonderful but if I can recommend a few things to help get through the first few weeks, here they are:

 

mum

Théo and I when he was 3 months old

 

1. Take it easy!

 

Don’t try to manage it all. It’s ok to go with the flow (AKA your baby’s flow). That might mean that some days, you won’t leave the house at all, you might not even take a shower before 5pm and you might eat yogurt for breakfast, lunch and dinner. It’s totally ok. It won’t be like this forever (even-though it might feel forever when you’re going through this).

 

2. Don’t skip meals – especially if you’re breastfeeding.

 

I had a hard time managing it all at the beginning. When the simple fact of getting showered was a challenge, you can imagine that eating 3 balanced meals per day is mission impossible. So, sometimes I just forgot to eat until I got starved and ate anything I could find that didn’t require any preparation. This is NOT something you want to do!

 

Recovering from a birth is tricky and requires time and energy. Not to mention that you’ve lost a significant amount of blood and that you might be breastfeeding all at the same time. This is hardcore!

 

For my part, I had to be careful to eat regularly (luckily, my wonderful boyfriend was there to help me). But despite his help, I still had low blood pressure and collected an urinary tract infection, an eye infection and a breast infection over the first 4 weeks after the birth. I was so weak that my immune system was just down. So…

 

3. Take your vitamins (+ cell food)

 

4. Limit visits and / or ask for help

 

Friends and family will want to see your little peach. And even if it’s a great thing and that you love them, having a little baby is a lot of work and you won’t have much time left to cook, clean and take care of yourself, the house and… your guests. Visits are just an extra pressure. So put yourself first and don’t be scared to say “no” when it’s too much. A friend of mine used to tell her family “ok, you can come and see the baby after work but you’ll have to bring dinner”. I think it’s a brilliant idea!

 

6. Make sure you get enough proper sleep… here is how

 

The difference between being tired and sleep deprivation is huge but the boundary between both is thin and easily crossed when you’ve got a newborn. You’ll definitely be tired in your baby’s first months of life. You’ll notice that your short term memory is not working so well anymore, that you have to go to bed at 9pm because it’s impossible to stay up late anymore and that sometimes you’ll be falling asleep in the sofa without even realising it.

 

Sleep deprivation on the other hand is much more destructive. It happened to me once, when I experienced a few sleepless nights in a raw.

 

I guess everyone reacts to sleep deprivation differently. Personally I was so tired that I was not feeling tired anymore but more sad and depressed, like I was on the edge all the time. No need to mention that taking care of yourself + your baby when you feel that way is pretty difficult and very draining.

 

The most interesting thing is that, unlike when you’re tired, you won’t sleep more or better when you’re sleep deprived. Actually, it might even be more difficult to fall asleep and I guess that’s what’s dangerous. Also, there is not much you can take when you’re breastfeeding to help you sleep better. Even the natural valerian root is not recommended.

 

So make sure you won’t cross this thin line. What I found works best is drinking heaps of Camomile tea during the day and before bed time. This will also help calm your baby down. When I feel a bit more agitated, I am taking homeotherapy remedies. I found that “Ignatia” was working well and a friend of mine also gave me “Pulsatilla”, which works wonderfully too!

 

This is very precious when you notice you’re not sleeping as well as you should!

 

 

FREE eBook + email coaching

Get 7 Secrets To Make Peace With Food:
your FREE eBook + a 2-week email coaching series!


Brain Over Binge Recovery Guide: Interview With Kathryn Hansen

Brain Over Binge Recovery Guide: Interview With Kathryn Hansen

 

This month, Kathryn Hansen, bestselling author of Brain Over Binge is releasing a brand new book “Brain Over Binge Recovery Guide”, in which I am giving some nutritional tips and advices to help you fast-track your recovery process.

 

This new guide is a self-help book that goes with the main and first book “Brain Over Binge”. It will help you determine what’s best for you in recovery through little exercises and reflections.

 

In this interview with Kathryn, you’ll not only learn more about her new book but about many important recovery concepts.

 

Through this interview, we hope to give you the keys to move forward in your own recovery process and inspire you to dig deeper, so you too, you’ll be able to put bulimia and binge eating in your past.

 

You’ll learn about what has helped us in our own recovery journeys as well as some of our personal tips.

 

We really hope this will help you!

 

Don’t forget to keep an eye on her blog for updates and get on board for a free 2-week email coaching series here.

 

 

Here is what you’ll learn in this video:

 

  • How trying to be healthy can hold you back and what to do instead (that doesn’t include eating crap!)
  • Why you have to feel your urges and how to stop acting on them
  • How to become mentally more flexible and how this can help you in recovery
  • Why you may suffer from food / sugar addiction and how to get over it more easily
  • How Spirituality and gratitude can help you move forward in recovery
  • You’ll also hear about Kathryn’s recovery story as well as my own

 

 

 

Brain Over Binge Recovery Guide: Interview With Kathryn Hansen

 

 

 

 

Watch our first interview here.

 

Buy Kathryn’s new book here.

 

Get more details about my Make Peace With Food Program here.

 

 

Now we’d love to hear from you!

Share your insights in the comments below and let us know what’s working for you ;)

 

FREE eBook + email coaching

Get 7 Secrets To Make Peace With Food:
your FREE eBook + a 2-week email coaching series!


Best Books To Grow Your Business

Best Books To Grow Your Business

 

I am a strong believer that a book can change your life.

 

Since I became location independent, running my online business from beautiful places all over the world, I received many emails from readers asking me tips and tricks to do the same.

 

And while I wanted to stay focused on helping others recovering from their destructive relationship with food, I’ve written a few posts about what it takes to make it.

 

Most of the time, it’s way easier than you think because the work is more of a mental work than a change of life.

 

The first thing you have to do to create the life of your dreams is to change your perception and way of thinking. You can check out this post where I’ve documented a step by step process to create the life of your dreams easily.

 

I’ve also written my simple formula to create anything you want here. And believe me, this stuff might seem simple at first but it’s really powerful!

 

So if you are serious about creating something better for yourself, go ahead ;)

 

I also think that books have this power. They can give you a new way of seeing things and teach you a new way of thinking, processing your reality.

 

Here are the ones I recommend if you want to start your own small business, or stay at your current job while improving your life…

 

grow your business

 

 

1. Now Discover Your Strengths, Marcus Buckingham

This book is a must read for anyone who is wanting to live in his/ her zone of genius. In this book you’ll learn what are your natural strengths and how to focus on them to become truly exceptional at what you’re naturally good at.

 

2. Rework, David Heinemeier Hansson and Jason Fried from Basecamp, 37signals

David and Jason are the 2 geniuses behind Basecamp (a revolutionary project management software I used when working in web agencies).

They have created a million dollar business with a few successful products built with a very small remote team. In this book, they explain you what works and what doesn’t. Super interesting.

 

3. The Big Leap, Gay Hendricks

In this book, Gay Hendricks will show you how you are (unconsciously) sabotaging yourself and what to do to get over it in order to finally reach your full potential.

 

4. The 4-Hour Workweek, Tim Ferriss

The 4-Hour Workweek by Tim Ferriss has been my bible for the past years. It will help you negotiate to work remotely, create your own successful business and outsourcing it, define your dreams, shift your perception in order to change what doesn’t fulfill you in life and much much more. I think it’s a must read for anyone who wants to take over control of his / her life and happiness.

 

5. Essentialism, Greg McKeown

In this book you’ll learn to declutter your life and focus on what really matters (both on a material and non-material level). Even if we are all essentialists at our own level, reading this book helped me to go even further in that direction. The results were quite satisfying. I no longer take care of the things I don’t enjoy, I freed heaps of time so I can focus on what’s truly important for me.

It doesn’t really matter where you’re at on your essentialist journey, I think we can all go deeper and this book will help you do so.

 

 

And if you’re just starting out, The $100 Start Up by Chris Guillebeau can inspire you to start a business from your passion and live a more inspired life ;)

 

In this book, Chris collects heaps of stories and examples from small business owners all over the world. You’ll get inspired by reading these amazing stories and you’ll realise that anything is possible.

 

 

Now I’d love to hear from you!

Is online marketing something that interests you?

Feel free to share your business and passion in the comments below, I’d love to check it out!

 

Get More Marketing Tips For Free

* indicates required



How To Get What You Want In 2016

How To Get What You Want In 2016…

 

reflecting on 2015

 

Each year, I like to take some time to reflect on the past year and set up my goals for the year ahead.

 

This not only allows me to be clear on where I want to go and define my objectives but I know it also helps me to reach my dreams quicker and easier.

 

I also recently read in a scientific article that knowing where you want to go in life, having a goal, a purpose, helps you live longer, healthier and happier… so here are plenty of good reasons to take some time to do so!

 

If I had to choose one word to describe my past year, I’d say…

 

Stability.

 

After travelling the world for a few years, getting back to Europe and buying our first apartment has definitely created some stability in our lives.

 

Not to mention that I’m 34 weeks prenant to finish 2015, so thank god I feel stable :D

 

But I am not sure which one creates the other. Is expecting a child forcing you to be (or at least feel) more stable or do you think about having a child because you feel more stable in the first place?

 

Even-tough we still managed to travel to 8 different countries in 2015 – yes, and our little one has already flown 14 times before even leaving the womb!!! – it didn’t feel so unsettling. Maybe because we stayed in Europe and that the culture changes weren’t that big than when we travelled to Australia, Asia and Europe, all in the same year.

 

But one thing is for sure, I feel that the more we travel, the more we feel ourselves at home anywhere we go, the quicker we learn and the easier we adapt and adjust to what’s happening around us…

 

Another big lesson I learned in 2015 is to…

 

Simplify.

 

Simplifying my life was probably the biggest work I’ve done in 2015. I’ve simplified my work, my relationships, my health, my schedule… in other words everything!

 

Even on social media I felt the need to simplify greatly and stopped posting updates and pictures every single day.

 

Results: even if it can be scary to simplify (I’ll tell you more about that in an upcoming post), I get out with much more time, peace of mind, mindfulness and a lot less stress than at the start of the year.

 

It’s not easy to simplify (more on that soon) but I’ll already challenge you to look at how and where you could simplify your life!

 

Maybe it’s just starting by spending less time on social media to free some space for more important things in your life such as your family and friends, creativity, exercising, meditating, etc…

 

Give  it a try. I am sure you won’t regret!

 

To finish the year properly, I’ve created 2 play-sheets you can use to reflect on your 2015 and set up your goals and dreams for 2016.

 

Download those sheets below:

 

Reflecting on 2015

My 2016 dreams and goals

 

Your Turn Now!

 

What’s the biggest lesson you’ve learned in 2015? Share it in the comments below because you know what?

By sharing it, you’ll learn even more from it!

 

Then share one thing you’d like to achieve in 2016. This will hold you accountable and by doing so, you’ll be half way there!

 

 

FREE eBook + email coaching

Get 7 Secrets To Make Peace With Food:
your FREE eBook + a 2-week email coaching series!