Vegetable oil can kill you

Sounds drastic, and that’s because it is.

This one “Food” that is in so many of the things people eat these days (i.e. processed foods) can literally kill you.

In this episode we talk about:

  • What vegetable oil is
  • The difference between vegetable oil and other healthy oils
  • Why you want to stop eating it YESTERDAY
  • How to eat out and avoid it
  • What to cook with instead

Make sure you keep a lookout for my certification program coming in 2020 and my Witch Womb Wisdom program coming in November! Follow me on Instagram @monicayateshealth

Is there a ‘best time’ to eat chocolate?

Hmmmm what a good topic to talk about. Most women crave chocolate before their period. Normally it’s cause a) they want sugar to give them a release of serotonin (as this is lower in your luteal phase) and/or 2) their body is needing extra magnesium.

lxcacao which actually translates into SHE chocolate is the goddess of the creamy, brown, heavenly stuff. She’s a rich, sexy, abundant earth goddess and she is oooosing sex and power. She’s feminine and fierce. Something that most women struggle to encompass these days. We are constantly being told to keep a lid on things. Don’t be a show-off, don’t think so highly of yourself, don’t get a big head, don’t don’t don’t. As a result, we have turned off our libido for life. Our life force. our feelings, our sensuality, and as a result our fierce feminine.

Lxcacao’s medicine is just that, medicinal. In the right form of course. I’m talking about the 100% raw cacao sorta stuff. Without the sugar ’cause that won’t help your PMS. You can treat your ceremonial cacao during this time as just that, a ceremony for your feminine. Praising the beauty of your cycle and honoring it.

However you choose to communicate with your divine feminine, having some cacao during your luteal phase can help you reach that higher level.

Not to mention, cacao has phenylethylamine to make you feel as sorts of delicious feelings. Phenylethylamine boosts your libido and mood which is fantastic for this phase where most of the PMS shows up, especially as post-ovulation depression.

Lastly, raw cacao is high in magnesium which is fantastic for bloating, inflammation, water retention, anxiety, heavy periods, migranes, sleep, period pain and sugar cravings. In fact, magnesium is a cofactor in more than 300 enzyme systems in the body, so just eat chocolate and everything will probs work 😉

Try some of my recipes!

Buttery Brownies from my Sugar Free Sweets eBook

Chocolate Bark from my Sugar Free Sweets eBook

Choc-maca gummies from my Sugar Free Sweets eBook

Really Healthy Rocky Road
Chocolate Crackles

Mint Slice // Peanut butter cups // Almond butter cups 

Butter Filled Easter Eggs
Melted Chocolate Choc-Chip Cookies which you get as a free download when you subscribe

You might also like: 

How to WANT to have sex

Is your energy affecting your cycle? 

How can light & the moon affect your cycle?

Traditionally speaking, women would be ‘in sync’ with the lunar cycle due to the change in light. Before the invention of lights, when there was a full moon, there would obviously be more light at night, and then when there was a new moon is would be virtually pitch black at night.

Now whilst I believe (and have read somewhere but now can’t find it again) that the moon has magical powers and affects us in more ways than one, I’m presenting you with the science today of how light affects our cycles and how the moon affects us (limited research has been done because it is so complex).

Melatonin is the hormone that we make as bedtime gets closer and as our body works as a whole, when one thing is off, it can throw everything off. Melatonin is a vital part of your endocrine (hormonal) system and affects ovulation and thus estrogen and progesterone.

When you are exposed to light at night, this can stop your pineal gland from making melatonin. This will throw off your body’s rhythmic activities from sleep, to appetite and even the onset of puberty. Without darkness, this hormone cannot be produced (unless of course you pop some drugs – pls don’t)[1].

Your hypothalamus is also affected my melatonin and this regulates your blood pressure, emotions, temperature and your whole endocrine system. It stimulates the thyroid, adrenals and ovaries to secrete their given hormones but without melatonin, this process can be disrupted[2]. It has even been stated that the ovaries and testicles are thought to contain melatonin receptors[3].

E.M Dewan found that women can regulate their cycles by sleeping in complete darkness on days 1-13 of their cycle, sleeping with a 100 watt bulb on all night (under a lampshade in their bedroom) for days 14-17 and then returning to sleeping in complete darkness until your period starts again[4].

Light cycling can also help in the following ways:

  • Having ovulatory cycles if you have an anovulatory cycle
  • Getting healthy cervical fluid<
  • Short cycles becoming longer (27-31)
  • FSH levels becoming healthy
  • Spotting is reduced
  • Increase progesterone
  • Sustained pregnancy if you have a history of miscarriage.

When it comes to the moon – clearly there is a link between melatonin production and the phases of the cycle, but with our modern life, can the moon still play a role in our cycle?

Short answer: hells yes!!

Animal studies have shown that the lunar cycle can affect hormonal changes in insects and in fish, the lunar cycle influences reproduction and involves the hypothalamic-pituitary-gonadal axis. In birds, the daily variations in melatonin production and corticosterone go away during the days of a full moon. It is said that the release of neurohormones may be triggered by the electromagnetic radiation and/or gravitational pull of the moon[5]. HOW AMAZING IS THAT?!

We are influenced by electromagnetic waves and gravitational force. The moon is the nearest celestial object to the earth and it affects all living beings more than any other planet. It is clear that the moon has an effect on the tides of the ocean, and as the moon affects the water, it also affects the liquids inside the human body such as blood and secretions of glands as we are composed of 70% water[6].

Additionally, the heart pulse of females is significantly affected when it is measured during the days of the full moon due to the electromagnetic waves that are emitted from the full moon[7].

It’s a little frustrating that I haven’t been able to find any science (as yet) about how exactly the moon affects each cell in our body, but what I have found so far continues to show me how fricken amazing the female body is and our cycle. It’s another reason why I want to keep helping women to fall in love with being a woman because this shit is amazing!!

So, if you are struggling with anything period related or just want to learn more, please email me and we can book you in for a 1:1 appointment with me so you can change your life forever!

[1] Marieb, Elaine N., Human Anatomy and Physiology, 4th Edition, Addison Wesley Longman, 1998.

[2] https://www.ncbi.nlm.nih.gov/pubmed/17601857

[3] https://www.karger.com/Article/Pdf/109528

[4] https://www.ncbi.nlm.nih.gov/pubmed/2243890

[5] https://www.ncbi.nlm.nih.gov/pubmed/16407788

[6] http://www.macrothink.org/journal/index.php/jsr/article/viewFile/4839/4134

[7]http://www.macrothink.org/journal/index.php/jsr/article/viewFile/4839/4134

 

Do you have low progesterone?

Mmmmmm, progesterone. It should literally be like that; calming, relaxing and soothing. That’s the point of this hormone. However, most women don’t reap these benefits because they have low progesterone, which is often packaged with the 2 for 1 bargain of high estrogen too. A mix that you really do NOT want. Let me explain why….

Progesterone counterbalances estrogen and helps prevent breast cancer, boost thyroid hormone, keeps your nervous system calm, reduces inflammation, builds muscle, promotes sleep and lightens your period (your period shouldn’t be too light though!). Basically, is the pretty much the opposite to estrogen.

However, due to our modern world, many women (including my old self) are low in progesterone because their cortisol is so high. In order for your body to make cortisol, it has to tap into your progesterone stores because it is the precursor to cortisol. So as your cortisol increases, your progesterone decreases, and you feel more anxious/stressed and more cortisol is released and it’s a fricken circle of DOOOOOOOMMM. Just kidding, I can help.

Whilst progesterone deficiency can be tied to many different health issues, which I won’t go into right now, here are some of the most common symptoms of low progesterone:

  • You know when your period is about to come because you look like a puffa fish (fluid retention), you look 6 months pregnant from bloating, your cramps are pretty damn horrible and/or you are anxious AF or depressed.
  • Your cycles are short- less than 26 days
  • You get angry at the most random things. Like this is legit you:

  • Your weight fluctuates throughout your cycle
  • Your sleep is disrupted
  • You turn into a monster in the second half of your cycle and your boyfriend/husband is walking around on eggshells
    Exhibit A:
  • You’re missing your period

The good news is that we can fix it and relatively quickly with a combo of lifestyle, diet, and supplements you’ll be well on your way to loving your cycle a bit more!

My top tips are reducing stress (both internal and external), eating sweet potato, unblocking emotional blockages, increasing vitamin C and taking Vitex.

If this sounds like you and you need help navigating the murky waters, email me or book in for a strategy session and we can fix you right up (and educate you) FOR LIFE (band-aids in the MYHealth HQ)!

Is you energy affecting your cycle?

The first thing to note, is that everything is energy. Just notice how a very white, clean space feels very light and calm, whereas a messy space feels like chaos. There you go – that’s an example of energy. Or have you ever noticed that after seeing a friend, you feel very heavy or very light? That’s because you have ‘caught’ some of their energy and it’s now affecting you.

There are many issues that can contribute to an energy blockage in your body which can result in a lack of a period, a heavy horrible period or a struggle to conceive. Unresolved grief or anger regarding a past experience, childhood trauma, unsettled issues with a parent, friend or past lover, the loss of a loved one, our own expectations or judgement, fears around getting pregnant or having a period (because of the pain it comes with), etc …

This post is not about any judgement. Don’t judge yourself for having these pasts, just learn from them. We’ve all got our own past stories that we are afraid to tell the world or to release from ourselves. That’s okay, just honour yourself for showing up and reading this post. This post is about investigation, another idea, something new that you maybe haven’t tried.

You can’t clear your energy if you don’t know it’s there. You must be able to recognise that something is holding you back or affecting you. So sit with yourself for a minute. Close your eyes, ground your bum bones into the chair and your feet on the floor. Breath innnnnnn and outtttt. Do it now…..

What do you notice? Can you think of things that are holding you back or affecting your energy?

You just grounded yourself. Grounding is important for fertility because when the body feels physically save (grounding helps the body achieve this), it allows the body to relax. It brings awareness into the body as well which is an essential aspect of the fertility journey (remember fertility is a sign of full health).

The first Chakra which is located at the base of your spine, has to do with grounding and it’s connection to the earth. It is about safety, security, home and finances. Basically – survival. It motivates you to take care of yourself….most of which women do NOT do.

The energy of fear can be held in this space and if you don’t feel safe in your body, there is no way that your body is going to allow you to even have the chance of falling pregnant. (Hence no period or painful periods that place more pain and fear in your mind so you struggle to conceive because pain and fear blocks the energy of conception).

An interesting thought about this first chakra is that an imbalance can manifest on a physical level as immune system issues and endometriosis has been linked to a compromised immune system (1).

The second chakra, located just below the navel, is about emotions, sexuality and desire. All of which I’m pretty sure every woman struggles with. Having balance in the second chakra is vital for a healthy relationship with fertility and your cycle. It is also all about the element of water….watery thinks like yin, menstruation and orgasm (both of which are barely talked about openly and without some fear). Movement is important for the workings of this charka and so dancing and moving your hips can help open this space. (Check out my playlists for you to move to).

This chakra also has a lot to do with feminine energy, yin and water like processes. However most of us either 1) don’t know how the f to connect with our feminine or 2) are afraid to do so because people won’t take up seriously or shit won’t get done….am I right?

We don’t want to let go, most of us (including me) want to control and plan ahead. This is doing the exact opposite of what we need for the balance of this chakra. Try to relax your resistance. Let your hips go, let your reproductive organs relax and soften. Just imagine that. Relaxing your uterus, womb, ovaries, vagina. See how you soften? That’s what we gotta do more of (I’m literally doing this as I write, so please do this as you read).

If you haven’t just done that, stop, and do it for 5 seconds.

Being in nature can also help us to connect with the feminine side of ourselves and open up blockages or resistance in this chakra.

Just like trauma can have an effect on the energy we hold, so can past lovers. When you are with someone, you share their energy and if you don’t release theirs’s, you can hold onto it for a long time. Additionally, many of us (myself included when I first started having my period before I went on the pill), are not in touch with our body and we are always frustrated with it. We don’t look how we want, we get sick, we can’t have an orgasm, we can’t can’t cant’!!! All of this crap can also hinder fertility and our ability to have an enjoyable cycle. If you don’t like being a female cause you hate your fucking period, then this will also affect your cycle.

This is just the tip of the iceberg when it comes to understanding how your energy and emotions affect your body. The power of your thoughts is absolutely astounding and studies have proven the power of your mind to manifest in your physical body (2).

If you are struggling with past experiences or letting go of energy and want some techniques and support, please reach out to me for some life coaching. As a life coach and a chick-obsessed-about-periods, I’m able to combine the two to help you achieve the goals you are after and stop having horrible periods. If you’ve tried everything nutrition and lifestyle-related, maybe you’ve got an energy blockage? As women, we carry a lot of other people’s energy and it’s so important to clear this out. Please feel free to email me at hello@monicayates.com.au xx

Also, does this post resonate with you? Let me know in the comments below <3

  1. https://www.ncbi.nlm.nih.gov/pubmed/28575420
  2. https://dash.harvard.edu/bitstream/handle/1/3196007/langer_excersiseplaceboeffect.pdf?sequence=1

Is your flow all g?

Sometimes women say to me that their period is so light it’s FABulous and I’m like hmmmmm….no. I know that most of us hate having our period, but that’s why I’m here. To help you fall in love with your monthly cycle and the beauty of it.

However, I do want to explain what a normal period should be looking like.

Your cycle should be 3-6 days and has a pattern that is like a crescendo or decrescendo (so it starts light and gets heavy or visa versa). (1)

You can expect that about 90% of all your blood during your period will be let go of within the first 3 days of your period (2) and the second day of your bleeding will be the heaviest day. (3)

Your period should be a variant of red. Bright red, deep red wine or something like beet juice is normal and expected. A normal amount of blood that is lost is about 25-80ml from the first to the last day of your period.

Brown blood is leftover old blood that didn’t’ come out of your uterus on your last cycle. This can be a sign that your flow is sluggish or there is a lack of circulation to your uterus, so make sure that next cycle you include more warming foods like ginger, turmeric, soups, curries and stews to help boost blood flow and circulation.

If you get spotting between period, this is often due to a lack of progesterone. Progesterone is what “holds in” your period, so if you don’t have enough, it can’t hold it in for a long enough time and you will start to spot. Start taking 1000mg daily of vitex.

 

If you period is RAGINGLY heavy and looks like someone had dumped a pile of clumpy strawberry jam in your undies (hello blood clots), this can be a sign of estrogen dominance or an iron deficiency (heavy periods can cause an iron deficiency, but an iron deficiency can also cause heavy periods) so making sure that you are consuming chicken liver for iron and lots of brassica vegetables to flush out estrogen is a great first place to start.

If your period is very light (pale pink, or blood that is thin and watery), this can be a sign of not having enough estrogen and thus poor blood quality, which isn’t great for your health either. A lack of estrogen can also show up as low libido, loss of bone density, dull looking skin amongst other things. Try including maca (4) and 1000mg of Vitex daily (5) as well as trying out Dong Quai, red raspberry leaf (6) and nettles. Also, ensure that you are eating LOTS of healthy fats as they are the building blocks for your estrogen and progesterone to be made.

Got more period questions?! I’d love to work with you! So many women have now come to me to get an understanding of their cycle, what they can do to support it and improve it, and walk away feeling empowered and excited on their new journey to self-discovery. I would love to be able to do the same for you. Please don’t hesitate to book in for a strategy session, or if you’ve got hesitations about working with me, book in for a 20-minute free chat and I can hopefully clear those up for you.

1. https://www.popline.org/node/295425

2. https://www.tandfonline.com/doi/abs/10.3109/00016347109157279

3. https://www.popline.org/node/295425

4. https://www.ncbi.nlm.nih.gov/pubmed/18784609

5. https://www-sciencedirect-com.ezproxy.laureate.net.au/science/article/pii/S221080331730074X

6. https://www.thelancet.com/journals/lancet/article/PIIS0140-6736(00)71348-1/abstract

How to WANT to have sex

In fact, the pill dramatically reduces the levels of testosterone which is vital to both female and male libido. Stopping the pill doesn’t necessarily reverse the effects. Sad, I know. (1)

Other research has found the effects of the pill on sexual enjoyment and libido include diminished or complete loss of sexual interest and arousal, muted or non-existent orgasms, decreased the frequency of sexual intercourse and significantly more sexual pain reported by women taking the Pill compared with those who had never taken it. (2)

 

Additionally, a sign of low libido is having low estrogen which can happen due to stress, weight loss or stopping hormonal birth control. As estrogen rises during ovulation and your pre-ovulatory phase, this is the time when your libido will be at it’s highest, and for good reasons – after all, that’s when your fertile and our primal brain is only concerned about getting pregnant (3). Look out for a new free download I’ll be offering very soon (when I get my ass into gear) for harnessing the superpowers of each phase of your cycle!

 

But here is a step in the right direction to wanting to pounce on your boyfriend or husband everytime he gets in the door (especially if he’s carrying the shopping or cooking dinner … am I right ladies?)

Foods for increasing libido:
  • Maca has been shown to improve libido and to lower anxiety and depression, all of which are symptoms of low estrogen. (4)

  • Eat foods that support your adrenals. To recharge your energy, go heavy on blue/black and yellow/orange foods which represent water and earth in Chinese Medicine – who important qualities for boosting libido and energy
    • Blue/black food: black beans, black sesame seeds, adzuki beans, sea vegetables, dark chocolate
    • Yellow/orange foods: carrots, oranges, sweet potatoes, apricots, squash, and pumpkin
  • Incorporate more ‘warming’ foods like ginger and turmeric into your diet. These foods aid the flow of chi (the vital force) to circulate through your body, including your down-down region 😉
  • Eat chocolate! One of the neurotransmitters released when you eat chocolate is called ‘phenylethylamine’. It increases mood and decreases depression (and being depressed = low libido), and is even called the “love drug” because it causes your pulse rate to quicken, leading to a similar feeling to when someone is in love! (5)
  • Try my cacao elixir for a banging combo of chocolate and maca to get you ready to roll!
Lifestyle changes to increase libido:
  • Have sex. Yeah, I know, you don’t feel like it. Well, the best way (tried and tested by yours truly too) is to have more sex. Having orgasms and that release of oxytocin, dopamine, and serotonin helps to balance your hormone levels, boost (good) estrogen (actually called estradiol)  and increase your libido. Try it and report back, please!
  • Are you turned on in your life? If you aren’t turned on by your everyday activities like work, play, exercise, food etc then how are you expected to be turned on in bed? When you hear the word ‘pleasure’ or being ‘turned on’, don’t just think of it in terms of sex. Consider being turned on all day to boost your oxytocin, dopamine, and nitric oxide.
  •  Go to a yoga class. Allowing your feminine energy which is stored in your womb to move freely, helps to clear energy emotional or spiritual blockages that you have. I love going to a yoga class or doing a more sensual session at home because I feel so feminine after. Lots of hip opening and heart opening poses, please! Check out my playlist for activating your feminine.
  • DANCE! Just like certain yoga moves, dancing allows your feminine energy to be moved and blockages to be released. It allows you to tap into your feminine essence and flow, just as we used to do in the caveman days.

  • Allow yourself to RECEIVE pleasure. Society has kinda conditioned most women do not feel comfortable receiving pleasure. For most of us, the beliefs about self-indulgence, pleasure, and play have been passed down and many of us cannot receive pleasure from our friends and family, let alone our lover. From a biological standpoint, men derive their pleasure by giving. Men get turned on when we are turned on. So allow him to give you an orgasm, and for you to receive.
  • Don’t rush it! Most women cannot have an orgasm in 2 seconds like a man. Don’t rush it, don’t force it. Allow the build to be slow and stop thinking of the ‘foreplay’ as just foreplay. The foreplay is part of the sex. Also please stop thinking of it like a chore. It doesn’t need to be rushed, and like my above point, men enjoy giving their woman an orgasm.
  • Tell your man what you like. Not just even in the bedroom but all the other things that turn you on in life. Do you love it when he cooks? Cleans? Picks up the groceries? Gives you a back rub? Makes the bed? Wears that damn good cologne? Tell him! Remember what I said at the beginning…you need to be turned on in LIFE in order to be turned on in the bedroom. Women have different ‘on’ and ‘off’ switches that men (that’s a whole other blog post that I will so very soon).

 

If you tried any of these tips and they helped you, please let me know in the comments below or message me on Instagram! I love hearing from you ladies!

I’d love to help you to understand everything so that you feel empowered to make an educated decision about your body. You can either email me or book in for a strategy session. Or if you’re not sure if you want a one-off session or a coaching package, book in for a 20 mins FREE consultation xx

 

(1)https://www.ncbi.nlm.nih.gov/pubmed/11955793

(2)https://www.ncbi.nlm.nih.gov/pubmed/16409223

(3) https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4720522/

(4) https://www.ncbi.nlm.nih.gov/pubmed/18784609

(5) https://www.clinicaleducation.org/resources/reviews/pea-a-natural-antidepressant/

Cause you’ve all been asking me about my “I.F.”

I’ve been getting tonnes of questions about this so I thought I would just save us all time and write a blog post to answer all your questions about how I’m ‘fasting’

Please note, this is what’s working for me and everyone is different. 

So if you were following me last year you would know that I was doing bulletproof coffee’s most mornings of the week, and therefore intermitted fasting. The use of bulletproofs allows you to stay in the fasting state, without getting #hangry because you haven’t eaten. 

(I turn into a hangry bitch).

 

By keeping proteins and carbs out of the meal, you remain in the fasting state, while the fat stops your body from going into starvation mode.

To be honest, I was loving the Bulletproof coffee. I was feeling great, my digestion was mint, my energy was cray cray and I felt fab. However, after my ski accident, I kept doing this. Bad idea Monica. If you weren’t following me back then, here is a quick overview:

I was skiing Christmas Eve last year and was hit by a snowboarder, my ACL tore off a chunk of my tibia, I tore my MCL, got a fluid pocket, and had enamel and cartilage damage. Yea, it hurt like a fucking bitch. It was the sort of pain that you wanted to die from. This sort of pain is so stressfull on your body that it puts you into the fight or flight state because you are literally running for your life!!! I was doing everything I could to calm myself down and stay alive (sounds dramatic but this is from a biological standpoint). I also am dramatic, but I was telling myself that I just ‘sprained my knee ….. yeah wasn’t a sprain’ …. check out that swelling (which happened in under an hour)…like uhhhh “hellooooo where is my knee cap??!!” .

 

Anyway, for the next weeks everytime I would have to even move an inch, my whole body would start shaking (from adrenaline) and I’d be screaming in pain. Safe to say that this was NOT the time to bring a baby into the world, or for any blood to go into my reproductive organs. So my body shut them down. It’s pretty smart when you think about it. Your body knows that your world isn’t safe for you to be pregnant, so it doesn’t allow you to be pregnant! (Although I don’t really get then why obese people can get pregnant or drug addicts ….. well I do know, but we won’t get into the science of that).

So since the 24th of December 2017, my cortisol (stress hormone) has been through the roof, and my adrenals are pretty much dead. Top this off with a second sugery for my leg after a complication, and going to the physio every week and dealing with the physical/emotional/mental crap that comes along with it. I got some blood tests done and my liver is so clogged, it’s out of the range. It’s shit, and it’s because of cortisol.

 

Okay, so why the fuck am I telling you this. When your body is in stress, the worst thing you can do for it is then purposely load it up with more stress like fasting. (Also stress doesn’t need to be physical, it could be stress from digestive issues or lack of sleep). So I stopped doing my fasting for about 1-2 months just to bring my cortisol down a bit. Now, I’m fasting a couple of times a week (about 3-4 times a week) when I feel as though I can handle it, however, I’m NOT doing it ‘properly.’ I’m not having coffee, MCT and ghee. I’m making raw cacao elixers that have a pile of things in them that really benefit my body right now in this state of healing. So technically my body is probs coming out of the fast, however, I’m reaping the benefits of increased energy, less brain fog in the morning and WAY less bloating come dinner time. 

So in my elixers, I have:

  • raw cacao
  • grass fed collagen powder
  • acai berry powder
  • maca powder
  • camu camu powder
  • coconut butter
  • ghee
  • MCT oil
  • boiling water

and I blend it all up. Also, I make a BIG one. None of this, bird bath cup of bulletproof shit… give me the fucking big one so I don’t die of starvation plz.

 

On the days that I fast, I also have a bigger lunch. It’s important for women to eat enough during the day to enable your body to not have the perceived thought that it is a famine. When you’re not eating enough, your body thinks that there is a famine, so again, it shuts down your reproductive system because it’s defs not safe to have a healthy baby. You might be seeing the trend here that as women, we have the most epic bodies. Our bodies are so delicate and intricate that in states of stress (whether this is physical, emotional, from lack of food or over-exercising), it will shut down reproduction to protect YOU and your future baby.

 

Women have delicate hormones, and if you are in a state of stress, this can show up as heavy periods, a lack of periods, cramps, headaches, back pain, mood swings, redic cravings etc. This is why I suggest only fasting for a couple of days a week so that you can have the benefits of better digestion. This is great because having crap digestion is also a stress on the body. So by having the fast, you will elevate the stress of digestion for a few hours.

 

 

 

That’s legit my main reason for doing it. Just giving my digestion the break it needs for 16ish hours a few times a week. 

 

 

Additionally, and this is so important; make sure you are having carbs a couple of nights a week. Notice how I said nights?? Read my blog post here for more info on that.

 

P.s. This is great to do on Saturday morning if you’re going out that night because guaranteed you’ll have a flat stomach come night 😉

 

Also on the weekends you generally have fewer stressors because you’re not racing into work, being yelled at by your boss etc etc, so it’s a better time to have the stress of fasting (as you aren’t piling it up with a whole pile of other stressors). I hope this makes sense …

 

Also, p.p.s Doing this fasting would be FAB for those with insulin resistant PCOS (if you’ve actually been properly diagnosed with insulin resistant PCOS). This will help your body to become more insulin SENSITIVE (which is what is optimal). You can read more about foods for PCOS here. 

 

If you would like to have more help with your period, health or life, please don’t hesitate to contact me! I love helping you all SO MUCH, so please PLEASE reach out to me. You can book in for an appointment here or for a 20-minute free consultation so you can figure out what the best sort appointment would be best for you (strategy sessions or a coaching package).

 

Love you all SO FRICKEN MUCH xx

 

The Story, Lessons & Reasons Behind My Snowflake Tattoo

Last Friday I did something that I wouldn’t normally do – I got a tattoo! I didn’t know whether to post about it or not, but I realised that I want to share the reason why I got it with you guys as you might walk away with a nugget of wisdom….so here goes

 

I’ve wanted a tattoo for ages and decided in December to get one on my wrist after my skin holiday of a snowflake. I love the snow SOOO much – it’s my happy place, it’s magical and Mum used to always say to us when we were little and having a nightmare, “think of something good, think of skiing”. Anyway, then I had my ski accident and was like FUCK. And I kind of forgot about the tattoo for a week or so. But then as I started gaining insights from my accident about what I was learning about myself and life, I wanted the tattoo again as a constant reminder.

When I first had my ski accident, I was depressed for a bit because I thought that all the things that I wanted to achieve this year were gonna turn to shit because I couldn’t do anything. I wanted to get really fit skiing, and I couldn’t do that, my goal for the time that we were away was to practise yoga every single morning before I went skiing, but I couldn’t do that. I wanted to look and feel fabulous after my 5 weeks of exercise and eating healthy but of course, that didn’t happen. I wanted to move to Sydney when we got home, but of course, that didn’t happen.

But what did happen was this:

  • I have done everything that I wanted to do work wise so far this year and my leg hasn’t held me back. Things might take me longer to do, but I’m getting more creative about doing things. I try and schedule Skype meetings instead of me needing to travel, and I meal prep so that I don’t have to waste so much time trying to cook a meal (it’s hard on crutches — hence the lack of new recipes – sorry guys!)
  • This has made me realise that you are capable of SO MUCH MORE than you think. Even with a fucking shit situation, lots of drugs, crying, horrible situations and degrading moments (i’m talking when you can’t even wipe your own ass), I am still okay! In fact, I haven’t been this okay in a long time!! At the time of my accident I thought it was the end of the world, but during this time I have come to realise that I can push myself more than I give myself credit for
  • I’ve also realised that you shouldn’t just be grateful for the big things in front of you like travel and your house, and your food…but of the little things like your toes, nails, legs, working knees, peachy bums!!!, feminine shapes, hip fat (because we need it to make a baby!!), arms, fingers, eyelashes (imagine life without eye lashes?!), eyebrows, YOUR EYES!!!!, your hair, your lungs, your heart, your lips, your ability to feel, smell and touch. It’s those little things that make the BIGGEST different to your life.
  • I’ve also realised now more than ever is that life isn’t about situations. It’s about how you REACT to situations that make your life. I could easily have gone ‘fuck everything’ and just lay in bed for 2 months, but instead, I was like ‘OKAY!! I am gonna have to be a boss woman and I want to be proud of myself at the end of these 3 months). Also, life is what you make it. And it’s FRICKEN SHORT. Your life could be taken from you at any moment and do you want to die in fear? NO!!! You want to live with so much LOVE your going to explode. Seriously stop caring about how you look or about how fat or thin you are or about the size of your boobs or whatever you are hating over. And fricken STOP being negative (90% of the time cause sometimes we all need to have a rant and be human and hate on something) and stop obsessing over stupid things that don’t impact your life in a great way. Fricken ENJOY life for what it is! Start being HAPPY because don’t you want to die with a smile on your face and think, god damn I enjoyed myself?! I sure as hell don’t want to die with regrets that I wish I gave fewer fucks and enjoyed myself more.
    Focus on how you FEEL within your body. Fuel your body with the best stuff because after all, that’s the best you can do! And then stop hating on yourself and your life. Fricken make the life you want to live, then own it and stop hating.

Anyway, even though I really wanted this tattoo I was so afraid that it was going to hurt so much so I wasn’t sure that I wanted it. and then i was like WHAT THE FUCK MONICA STOP MAKING SHIT UP IN YOUR HEAD!!!!! after all, I didn’t know whether it was going to hurt or not, I was just making it up in my head that it was going to hurt! Just like after my ski accident I was making up in my head that everything I wanted to do this year I now couldn’t do.

So I told my mean girl to fuck off and went to get the tattoo. Guess what, it barely hurt (not compared to my ski accident which was EXCRUCIATING…like 50/10 pain)!! So after I got it, it reaffirmed that all the stupid shit I tell myself is in my head.

All that shit you tell yourself like ‘so and so thinks I’m fat’, or ‘i don’t look good in this’, or ‘i’m not smart enough’ or ‘what if x and y think I’m a freak’…IT”S ALL IN YOUR HEAD!!!!

we’ve gotta stop making up this shit in our head and believing it

 

because it is HOLDING US BACK from fricken LOVING life,

 

and THRIVING and being our BEST SELVES!! it is destroying

 

our confidence and self belief and it is making us miss out on

 

opportunities.

I know the phrase #yolo is kinda lame now, but it really is my motto. YOU ONLY LIVE ONCE so pleaseeeee just enjoy it! I have been telling myself this for a long time, but it only in the last 2 months that i have really been embodying it. Of course I have bad days (Especially now as i can’t do exercise and my circulation is fucked) where I’m not happy with my body, but then I also now remember that I can start to feel better in my body very soon once i’m able to exercise again, and I trust myself and am kind to myself and I on’y focus on what I can control – like enjoying life.

Another phrase I’m really loving is ‘things don’t happen to you, then happen for you’. I really do believe that everything happens for a reason and have seen this throughout my life so much.

This was actually going to be an insta post, but because it was such a long rant it’s now a blog post haha!

Go share it withe a friend that might take a nugget away from it xx

Why counting calories doesn’t work

NOT ALL CALORIES ARE CREATED EQUAL

  1. SUGAR RESEARCH FOUNDATION found that cholesterol and fat were the main contributors to weight gain and the increased risk of heart diseases, so manufacturers started to lose the fat and add the sugar to combat the loss of taste.
  2. Turns our SRF actually paid doctors to do this study
  3. Whilst fat has more calories than carbs, including sugar – this logic has created the notion that sugar is better for you than a bag of nuts
  4. Which do you reckon is better 1000 calories of broccoli or 1000 calories of soda?
  5. Food interacts with your biology, a complex system that transforms every bite
  6. 750 calories of fast food vs 750 calories of broccoli. Fast food contains sugar, vegetable oil and a whole gamut of preservatives. These are ‘heavy users;. The gut absorbs the finer-free sugars in the bread and starts a domino effect of high insulin and hormonal responses that kicks biology into gear and increases storage of belly fat, inflammation, raises triglycerides and lowers HDL, raises blood pressure, lowers testosterone in men and contributes to infertility in women.

    Your appetite is increased because of insulin’s effect on your brain chemistry. The insulin blocks your appetite-control hormone leptin. You become more leptin resistant, so the brain never gets the “I’m full” signal. Instead, it thinks you are starving. Your pleasure-based reward center is triggered, driving you to consume more sugar and fueling your addiction.

    The fructose makes things worse. It goes right to your liver, where it starts manufacturing fat, which triggers more insulin resistance and causes chronically elevated blood insulin levels, driving your body to store everything you eat as dangerous belly fat. You also get a fatty liver, which generates more inflammation. Chronic inflammation causes more weight gain and diabesity. Anything that causes inflammation will worsen insulin resistance.

    Another problem with fructose is that it doesn’t send informational feedback to the brain, signaling that a load of calories just hit the body. Nor does it reduce ghrelin, the appetite hormone that is usually reduced when you eat real food. In addition, the fast food contains no fiber, vitamins, minerals, or phytonutrients to help you process the calories you are consuming. These are “empty” calories devoid of any nutritional value. But they are “full” of trouble.The fructose makes things worse. It goes right to your liver, where it starts manufacturing fat, which triggers more insulin resistance and causes chronically elevated blood insulin levels, driving your body to store everything you eat as dangerous belly fat. You also get a fatty liver, which generates more inflammation.


The broccoli is literally the opposite and just so you know, you wouldn’t be able to eat 750 calories of broccoli because it wouldn’t fit in your stomach.

If you still think a calorie is just a calorie, maybe this study will convince you otherwise. In a study of 154 countries that looked at the correlation of calories, sugar, and diabetes, scientists found that adding 150 calories a day to the diet barely raised the risk of diabetes in the population, but if those 150 calories came from soda, the risk of diabetes went up by 700 percent.

Some calories are addictive, others healing, some fattening, some metabolism-boosting. That’s because food doesn’t just contain calories, it contains information. Every bite of food you eat broadcasts a set of coded instructions to your body—instructions that can create either health or disease.

    1. Sugar, including Fruit, might be ‘low calories’ but it ain’t ‘low fat’ once it goes into your body
      1. As illustrated before, whether it is sugar from fruit or sugar from high fructose corn syrup — your body reads it as the same. SUGAR.

It only takes 2.5 calories to convert 100 calories of fatty acids into body fat. It takes 23 calories (10 times as much energy) to convert 100 calories of protein or glucose into body fat. Fructose skips the fat creation control mechanism in the liver (PRK -1) and is directly converted to fatty acids (and then body fat) without passing through either of our major appetite control gateways (insulin or CCK). Fructose is also invisible to our built in calorie counter ( the hypothalamus). We can eat as much fructose as we can shove down our throats and never feel full for long. Every gram of fructose that we eat is directly converted to fat. There is seriously no questions to the obesity epidemic when you get to know these simple facts. It is impossible not to get fat on a diet infused with fructose. 

Fructose bypasses all of our appetite control systems.

    1. Whilst fruit has fiber which helps slow down the release of the sugar to our liver, having too much fruit can result in the fructose being stored as fat in our bodies. The liver can only use 5-6 teaspoons a day and then the shop is shut.
      1. In the cave man days, they would rarely come across fruit or honey and when they did it would be a berry bush which has low fructose anyway.
      2. They would pig out on them because they actually wanted to store fat for the famine and they knew that they wouldn’t find another source of sugar in a while because it was so scarce.
      3. The scientific explanation is that the liver uses fructose to create fat. This process is called lipogenesis. Give the liver enough fructose (over 6 tsp) and tiny fat droplets begin to accumulate in liver cells. This eventually becomes non-alcoholic fatty liver disease.
        1. Fructose also promotes the buildup of fat around organs, increases blood pressure, makes tissues insulin resistant, increases the production of free radicals that can damage DNA and cells
        2. Fruit is just a more natural alternative to a candy bar. Vegetable contain a higher nutrient to energy ratio that fruit
        3. “at least its natural” yeah so is sugar cane and the corn from high fructose corn syrup
        4. ‘what about vitamin c from an orange” – we can get that from a green pepper

Studies comparing a high-fat diet that is identical in calorie count to a high-sugar diet had totally different effects on metabolism. The higher-fat diet caused people to burn an extra 300 calories a day. That’s the equivalent of running for an hour without doing any exercise.

CALORIES IN VS CALORIES OUT IS A BIG FAT MYTH

First of all, the average person simply cannot exercise long and hard enough to burn up the calories they eat in a given day.

    1. Our bodies are not as simple as burning off more calories than we eat – or everything I just explained wouldn’t be a problem. We are designed to store calories when we exercise because as hunters and gatherers we spent a lot of time foraging and collecting food and think of how inefficient it would be for us to burn calories quickly. We’d very rapidly end up as skinny as a rake and unable to do much.
    1. Also, think about this – eating less and exercising more will put your body into a state of fight or flight, thinking it’s in a famine and therefore it will start to store fat instead of losing it.
    2. The belief of eating less and exercising more clearly isn’t working as between 1980 and 2000 memberships to fitness clubs doubles and so did the obesity rate
    3. This energy balance, “calories in, calories out” theory, originated with a simple observation involving mice, in 1953 by Jean Mayer. Up until that point, exercise was strongly discouraged. Doctors warned it would cause heart attacks and lower sex drive.

IT DOESN’T SUPPORT A HEALTHY RELATIONSHIP WITH FOOD

  1. Just stop NOW or you will go insane. I can promise you from my own experiences and clients experiences. Its exhausting and freaking stupid.
  2. It creates a mental obsession which is much more unhealthy than any bit of food
  3. Psychologically humans are not good at NOT doing something. If I say to you don’t think of a blue elephant, what are you thinking of? Restrictive eating goes against our biology and creates misery and eating disorders.

IF YOU AREN’T COUNTING CALORIES THEN WHAT DO YOU DO?

  1. Eat REAL FOOD – vegetables, meat and healthy fats
  2. Choose a wide variety of food
  3. Start learning how to cook! (8 week program)
  4. Cut out ALL foods that aren’t ingredients
  5. Cut out sugar and you’ll drop the weight – and limit your fruit intake.

The culprits of low calorie/low-fat foods that will pack on the pounds:

Acai bowls – 50 g of sugar (12 tsp – double the amount you should have in a day). If you go heavy on the toppings – then it can even get up to 91g of sugar!

Up and Go’s – 20g of sugar in 1 up and go. And let me ask you …. does that fuel your brain and keep you going 4-5 hours later until lunch? NO

most low fat things

Sugary Cereals  – event corn flakes which you would think doesn’t have sugar has 10g of sugar per 100g. And let me tell you – i don’t think you’d be having just 100g of it. If you do, you’ll be back in the kitchen 1 hour later epically if that milk was low fat.

Shanaham, Catherine. (2008). Deep Nutrition. Flatiron Books. NY

Hyman, Mark (2016). Eat Fat, Get Thin. Hodder & Stoughton General Division. London