mental wellbeing

The Lessons I Learnt during 2017

As I start to wind down from what has been a challenging yet rewarding 2017, I wanted to reflect on the year that saw so much personal growth for me and the lessons I learnt along the way and how I want to enter 2018.

I've had my own coaches and mentors this year and they have been priceless as they've guided me through not only my professional journey, but that of self too.

Here are some the lessons that stood out for me and in no particular order:

1. Find the gold in EVERY challenging situation

Always find the rainbow...

Always find the rainbow...

I've come to know and understand that in EVERY challenging situation, there is a golden lesson and a rainbow. We just need to be present enough to see it. We need to keep the faith and belief that we are protected and everything will work out the way it should. This lesson was by no means easy, but this mindset is what kept me going plenty of times in the face of wanting to give up or succumb to a victim mentality.

2. Great health is soooo much more than just the food we eat

I've said this numerous times that nutrition is pivitol and synergistic for good health, but this is only one piece of the puzzle. You are truly misguided if you think that there is NO impact for choosing to eat good food 80-90% of the time. There will be consequences, if not now, down the track, especially for our kids who are already in a health epidemic according to the World Health Organisation. Yours like mine, are already part of the statistic, however it CAN be turned around, IF you choose to. So there really is no argument whether we need to eat wholefood to experience good physical health. As Nike says - JUST DO IT! However, optimum health is truly a wholistic approach of mind & body and true health cannot be experienced without the balance of these 2. Our mental and emotional state matters just as much to our health as does our physical state. This has become abundantly clear to me this year and probably would not have believed it until I experienced it myself. I am grateful, that I am open and teachable

3. Be who you are unapologetically

I'm not going to lie to you, being in this space is incredibly difficult for me and not to mention so far out of my comfort zone, I cannot even begin to tell you. It has taken a while and much soul searching to understand who am I in this space. If I'm honest I was trying to be someone I'm not because I wanted to be liked, after all who doesn't want to be liked? But this has felt very much out of alignment and I've come to realise that it is OK to be me and that some people may not like that, and I'm OK with that too. I am pretty much a no nonsense, no BS, straight to the point type of person (with love and compassion) who is immensely passionate about empowering and supporting one family at a time to eat one HEALING wholefood at a time to break this vicious health epidemic we are in.

Be who you are and don't apologise for it. You are perfect just the way you are and rock it - there is no one like you and you are by no means flawed.

4. We are so much more in control of our destiny than we think we are

There is not much in this human experience that we can control, but what we can control is what matters the most and can determine our outcome:

  • The food we choose to eat - ALL in our control
  • The thoughts to we CHOOSE to think - ALL in our control
  • The actions CHOOSE to do or not do - ALL in our control

Focus on what you CAN control and let the rest go. There is actually so much choice that we do have

5. The art of letting go and surrendering

less is more.jpg

This ties in with the above and lesson and was not an easy lesson for me to learn this year. As a recovering control freak, I was very much attached to an outcome and devastated when it was not achieved. This caused so much unnecessary angst. My own mentors kept telling me, to let it go, but I refused until I got smacked so many times, I finally decided to listen....what a concept! It has actually been so freeing to practise this mindset the second part of the year. I am now a firm believer of "What will be, will be"

6. The work is in the rest

My mentors told me. Yep, sure I know what you mean. Upon further thinking, I was like, no actually I don't know what you mean. Eventually I came to understand that we need to STOP from time to time and just be and become present, ideally daily and multiple times during the day. It is during these REST breaks that our best work is done, i.e. answers to life's questions (your subconscious is talking to you ALL of the time, but you need to be in state to hear it), your creativity flows and solutions to problems show up. Neuroscience tells us that the brain needs to reset often during the day, it likes specific tasks. This is how I decided take this information on board and rest everyday:

  • I have a golden hour (ideal) or golden what ever time I get before the family wakes for the day. This has truly become non negotiable for me and has made a massive difference to my mindset for the rest of the day, not to mention the flow on effect for the rest of the family. I use this time to exercise, meditate, reflect, read etc. If for whatever reason I cannot get my full hour, I use the time I do have and do what I feel will best serve me that day. This is not easy or convenient, but then again, nothing worthwhile is. I am prepared to sacrifice some sleep for inner peace. It is so worth it!
  • I have a timer set on my phone that rings every hour. I use this 30 seconds to one minute to regroup, refocus and make sure I'm on track to get done what needs to get done in a peaceful and calming manner for the rest of the day.

These small consistent tweaks have made a massive difference to my mindset, productivity and energy during the day, which has resulted in a much calmer household....most of the time! It has also meant that when I do slump, I bounce back that much quicker because of the new level of awareness of self.

Reflecting on all of the above lessons, I have so much gratitude for what I've learnt as I know I'm not the same person I was at the start of 2017. The words I choose for 2018 are flow and ease taking the above lessons into account and how I even further connect to self and do what makes my heart sing.

What lessons have showed up for you in 2017 and how have you decided to enter 2018? I'd love to know....

On that note, I will be taking a much needed rest break myself and spent quality present time with my family.

Lots of love Chantal XO

4 Steps to Fill Up Your Child's Love Tank

So I am all about the food, but it's not all about the food. Have I confused you on the first sentence??

Let me explain myself. I believe with ALL my being that there is absolutely no substitute for eating a wholefood diet, NOTHING. To me, its job done, non negotiable and so I ask what is next to live a vibrant extraordinary life ?

To be truly healthy as described in this blog, you need the balance of both physical & emotional/mental health, so it’s equally important to be emotionally intelligent and physically healthy. This couldn’t be truer for our children today who are living in such a fast paced technology driven world who are experiencing unacceptable levels of anxiety.

 In my humblest opinion, it’s our job as parents to make our children feel loved, secured, confident and empowered and we primarily do this by filling up their love tank in a language they understand. After all, to feel loved is a primary human emotional need.

So let me introduce you to the concept of the 5 Love Languages.

I first became aware of this concept a number years ago when I started to take an interest in personal development. It was ONE of the BEST books I have ever read and believe that EVERY couple should receive a copy of this at pre-marriage counselling. Anyways, that is a topic for another day :-)

So the 5 love languages are different ways that people or children need to be communicated to in order to feel loved. There are 5 of these love languages and you would typically have 2 dominant ones that you need, a primary and secondary.

Let me tell you from personal experience in relationships with my husband, children and immediate family that this is GOLDEN. When you understand what their love language is and you communicate to them in the way that they WANT you to, you form the most beautiful bond and your relationship just goes to another level.

The Five Love Languages

1.       Words of Affirmation:

This refers to verbal compliments or words of appreciation. These are best expressed in simple sentences and obviously need to be sincere. Here are some examples:

  • I love the effort you put into you that project
  • I love you
  • I really appreciate you helping me fold the washing
  • You are so good at colouring in between the lines
  • I love that you made a good judgment in X situation
  • I love your smile

2.       Quality time:

This is quite self explanatory and literally means to give someone your undivided time and attention for a period of time. This all about being present and even better if you can initiate the time spent together

3.       Receiving Gifts:

A gift is something you hold in your hand and say “here I was thinking of you” It doesn’t have to cost anything. Gifts are just visual symbols of love. Examples of insignificant gifts are:

  • Stickers
  • Reading books
  • Colouring in
  • Their favourite game
  • A T-shirt with their favourite character
  • Stationary with their favourite characters

4.       Acts of Service:

This is all about having things done for them, not because they are lazy or can’t be bothered doing it themselves, but because they enjoy being looked after. Obviously you know when the mick is being taken :-). Examples are:

  • Cooking their favourite food
  • Filling up their water bottle for them when they could have done it themselves
  • Putting the toothpaste on their toothbrush before they ask

5.       Physical Touch:

In the world of psychology, touch is known as a form of expressing emotional love. That may just mean things such as:

  • Touching them whilst talking to them
  • Giving them a back rub
  • Random Hugs
  • Offer to massage

Putting this into practice, I’ll give you examples of my two munchkins:

Son

He has 2 predominant love languages, that is Quality time and Gifts. This was very evident since he was a toddler. He just always wanted to be belly to belly, eyeball to eyeball He just loves spending time together doing exactly what HE wants. We could spend all day together at an outing or event, but within minutes of being home, if his needs were not satisfied, he would request to play a game such as uno, chess, lego etc. That's him expressing that he has not received enough 1:1 time. Sometimes that need is as little as 10 minutes to fill up the tank, it's all about the quality, not quantity...most of the time :-)

He also LOVES receiving gifts. This was and still is an easy one to use in a reward based system.

If I was to shower him with hugs (physical touch), he would get really annoyed, so I learned very quickly not to take this personally.

Daughter:

Her 2 dominant love languages are Physical Touch and Acts of service. As a baby, toddler and even now, she absolutely loved being held and cuddled. In fact, when she did something wrong, coming to give you a hug was the first thing she wanted to do, it was also her way of saying sorry. She adores being stroked and sitting on the couch having a cuddle watching her favourite show together.

She also really enjoys things being done for her such as, in the morning helping her put her gown or slippers on and will actually get quite upset if I forget. She is fiercely independent but loves to have little things done for her of HER choice.

How to do it?

Step 1 – Observe their spoken words and actions to determine their primary and secondary love language. You could even take a quiz here to help you identify their dominant love language.

Step 2 – Communicate to them in their desired love language, not yours. Be careful of this trap.

Step 3 – Watch them thrive emotionally

Step 4 – Repeat. As our needs and desires as adults change overtime, theirs will too, so it’s all about staying observant, flexible and adaptable.

I hope that gives a little insight into the 5 love language. I cannot encourage you enough to identify your loved ones love language and just watch them soar and thrive emotionally.

Chantal XX

If you are wanting to address your health or that of your family using nutrition & wellness principles, do not hesitate schedule your FREE Health Mapping Session here or here

Chantal is a Certified Nutrition & Wellness Coach that specialises in helping stressed and overwhelmed mums heal their children with wholefoods using a personalised wholistic step by step approach.

 

Sleep - Who doesn't want more? Interview with Naturopath Norelle Hentschel

Who doesn't love a good night sleep? I most certainly do. Since recovering from Adrenal Fatigue it's something I've really learned to prioritise.

I've had the pleasure of chatting to Naturopath Norelle Hentchel from Your Remedy to discuss all things sleep. Norelle's clinic is based in Crows Nest, North Sydney and has a special interest in helping women sleep better and manage stress and anxiety so they can reclaim their energy and health.

It was her personal struggles with sleep that really sparked her passion for a good night sleep.

Watch the interview here:

Here is audio only:

 

Below I've summarised a few key take away points from our chat together.

The definition of a good night sleep.

  • The indication of a good night sleep has more to do with how you feeling during the day. After a good night sleep, you should feel energised, no mood swings, ability to focus really well and have a good appetite.
  • Research show that the sweet spot for a good number of hours sleep a night is between 7-9 hours.

Factors that affect having a good night sleep:

Women

  • For women sleep is usually affected by their hormone levels. Typically they experience better sleep during the 2nd phase of the menstruation cycle due to the increased levels of progesterone.
  • Progesterone also has a calming effect on the brain and contains plenty of anti-anxiety properties too.
  • Lack of iron is also known to interfere with sleep, especially mothers of newborns. So a good idea to get this checked

Children:

Factors than can affect sleep for children include the following:

  • Illness can provide a short term interruption to good a night
  • Food intolerances & sensitivities
  • Night time asthma
  • Anxiety
  • Parasites & threadworm - a typical symptom of this would be itchy burning feet

How to improve sleep.

  • Prioritise it
  • Develop a wind down routine - think about activities such as writing out a to-do list before going to bed, journalling, having a cup of sleepy tea and get off technology at least 1hr before going to bed.

Foods to avoid & why.

  • Caffeine - This has a half life of 8hrs which means it takes 8hrs for your body to break this. Your cuppa is best had during the first part of the day and also be aware of caffeine content in your chocolate fix before bed.
  • Alcohol - Although this aids going to sleep, it affects the quality of your sleep and is best had 3 hours before going to bed

Norelle's message.

"Make sleep the super powers to have lots of energy & vitality to be the best version of one's self"

Norelle can be found online:

Instagram: YourSleepRemedy

Facebook: Your Remedy Naturopathy

Website: Your Remedy

Email:  info@yourremedy.com.au

Phone : 0439 660 064

If you need help with you or your child’s gut healing journey, book in for a free 15 minute call, email me or check out my work with me page to see if one of my programs are a suitable fit for you.

Chantal is a Certified Nutrition & Wellness Coach who specialises in working with stressed and overwhelmed mothers of immune & digestive challenged children to heal their child’ gut by implementing a wholistic personalised step by step plan.