If you can't be a Sun be the brightest shinning star you can be

I was reading an awesome book called "Stop worrying and Starting living", so far this book has taught me alot.
One of the most profound statements I have read of late has been:
"If you can't be a tree, be the greeniest bush you have ever seen, If you can't be a sun be the brighest shining star you can be'
Wow this has really resonnated with me, understand that you don't need to be anyone but the best person you can be.
Why do people have to conform with the ideal? Why cant you just be you?
You are smart, You are beautiful, everything about you is perfect, You are natures gift!
So today, today love your self, thank the universe for your existance. Remember there is only ever going to be one of you- why would you want to be anyone else?

Eat breakfast

We all know that breakfast is the most important meal of the day. However there is still large percentage of the population that continues to skip breakfast. With a little bit of education and better understanding it may motivate you to start eating breakfast every day. There are many health benefits to eating breakfast including assisting weight loss. Breakfast skipping may also be detrimental to your workout sessions.

Research shows that people who eat breakfast are a healthier weight and have more nutritious diets than people who skip breakfast. Breakfast skippers tend to crave high GI foods and develop sweet cravings later on in the day. They are more likely to binge eat at the next meal time.

Eating before exercising in the morning has also been shown to burn more total energy. It is a common fallacy that exercising before breakfast is better for weight loss. In a starvation state you do burn more fat as a percentage of energy. However in absolute terms you burn less energy. You perform better, at higher exercise intensities after eating breakfast. This allows you to burn more total energy than if you did not eat breakfast. Performing at higher levels of exercise intensity will help you build more muscle, get fitter faster and lose weight quicker. Eating within sixty minutes of waking also aids to boost the metabolism to peak levels for the rest of the day.

Breakfast means just that, breaking the fast from sleep time. During sleep time metabolism is lowered because you are in a resting state. During this time glucose stores are used and your body is in a starvation state. It is important that in the morning the starvation state is broken. This will kick start your metabolism and keep it fired up for the rest of the day.

Not only will breakfast help you train better and burn more energy it will give you the mental edge. Eating a healthy breakfast helps to improve alertness, concentration, mental performance and memory.

Breakfast is the best opportunity to get your daily intake of calcium. Typically most people consume cereal with milk in the morning. Research has shown that for teenage girls this may be the only intake of calcium for the entire day. For most adults cereal contributes to a large amount of their fibre intake, particularly if this is a high fibre cereal. Fibre is important to keep bowel movements regular.

Starting the day with a healthier meal will provide you with a variety of nutrients and pave the way for a healthier intake subsequently. Wholegrain breakfast cereal with low fat milk or yoghurt and some fruit provides many important nutrients including dietary fibre, carbohydrate, protein, calcium, B and C vitamins and iron. This is a quick and nutritious way to start the day and provides energy that will last throughout the morning.


The most common excuse people have when skipping breakfast is that they don’t have time. Breakfast on the run can still be nutritious. If you are in a hurry, try a fruit smoothie by blending fresh, tinned or frozen fruit with low fat milk and yoghurt or grab a glass of milk and a piece of fruit. In addition to this it is a better idea to wake up a little earlier so that you are not in a rush and stressed before you arrive at work.
Second to this go to bed earlier so you can accumulate eight hours worth of sleep. People who are sleep deprived tend to over eat and crave energy dense foods as a pick up.

Another common nutrition no, no is drinking juice for breakfast. Try replacing juice for an actual piece of fruit. This is a great way to increase dietary fibre and reduce sugar in the diet.
In doing this it will make you feel fuller for longer, you will be less likely to over eat. Start by adding grated apple to top your morning porridge.


If you do not feel hungry in the morning to eat breakfast, this means you have eaten too much the night before. Try and reduce your dinner portions so you wake up hungry. If you still do not feel hungry delay rather than skip breakfast. Try postponing breakfast for thirty minutes and consume a small mouthful of food to boost the metabolism.

Curb the excuses and eat breakfast to aid with your weight loss efforts. Include nutritious foods to optimise your dietary intake of minerals and vitamins. Careful planning of dinner meals and sleep routines will help you improve your health and get you to your weight loss goals faster. Bon appetite!

Weight loss Virtual Super market tour

I have compiled a weight loss Virtual Supermarket Tour, which would be fabulos for clients, friends and family members who find weight loss hard.
Have you ever felt so confused about how to decipher weather something is healthy or not? There are so many conflicting nutrition messages. Changing Shape weight loss Virtual super market Tour is designed to give you an insight on how to make the right choices when visiting the super market. It will help you make sense of nutrition messages and just plain old marketing. The Tour is a 55min online video and written transcript which can be purchased through out online store. The Tour is a walk though your typical supermarket. It outlines how to pick healthy foods for you and your children.
In includes:
• Tips on how to lose weight
• Manage chronic disease like cholesterol, high blood pressure and diabetes
• How to pick Healthy snacks
• How to feed your family healthy meals
• Suggestions for meals using easy recipes
• How to shop on a budget
• How to read nutrient labels
• The dangers of high salt consumption
• Good fats and bad fats
• Determining good and bad carbohydrates
This tour is great for anyone that wants to lose weight and most of all learn how to eat healthy. It will teach you how to plan meals and make sense of the super market once and for all.

As part of the launch for the Virtual Tour the month of October we are giving away a special gift. This month you will also receive a BONUS of our weight loss manual “How to make your dress fall off” valued at $10. This bargain will kick start your weight loss success, all for lower than the cost of gym visit! Before you purchase you can view a preview if you follow this link http://www.changingshape.net.au/online_store.html

This package includes:

60min Online Virtual Supermarket Tour Video + written transcript + BONUS weight loss manual = $9.95

You can purchase this from our store online cart http://www.changingshape.net.au/online_store.html. You will be given a unique user name and password on your pay pal receipt which will be valid for 1 month.

The dangers of counting calories

Counting calories can be harmful to your mental health. It may cause you to perceive certain meals or days as failures because you ate high energy foods. Which weren’t in fact failures at all but part of a healthy eating plan.
Eating on a calorie restriction causes you to stop eating when you have reached you energy limit from that meal. This may not be the same limit your body needs to feel full, perpetuate fears of food and trigger binge eating. You lose the ability to eat naturally and the ability to decipher feelings of hunger and fullness.
If you try to adjust your intake based on the reading from the scales this is also wrong. Your body will fluctuate on both a daily and weekly basis. You are using a false feedback mechanism.

7 super market tips for super market survival

1. Read the nutrient panels before you buy a new products. Nutrient claims and marketing can easily miss lead unknowing consumers. Learn how to read nutrient panels and choose foods that are lower in energy, total fat, salt and sugar.
2. Stock up on fruits and vegetables. Making healthy food readily available will make it easier for you to make the right food choices.
3. Compare prices to get the best deal. Use the unit pricing or price per 100g to compare prices of different brands for the best deal.
4. Buy the right quantity of food for portion control. This will help you save money, reduce food waste and help you lose weight.
5. Shop with a list. Put together a shopping list of the essentials so you are less tempted to impulse buy.
6. Never shop hungry. When hungry you are more likely to crave sweet high energy foods. Shopping when hungry will cause you to end up with more of these foods in your shopping basket.
7. Plan meals to make cooking easy. Plan each meal at the start of the week, so you don’t get tempted to order take out after work. It also ensures you have everything you need to prepare each meal.

Be grateful

What have you got to be grateful for this week? Have you stopped and thought about it?
There are many things we take for granted every day like our beautiful blue skies, our friends and family. What would we do if all of a sudden all of this was gone?
Human history has shown that yes in some parts of the world this has happened. From one moment to the next your life can completely change for the worse take for example the Jewish people and the Holocaust. I understand changes in our lives may never be as horrendous as that, but we never know what the future holds. We need to thank the universe and ourselves for the life we live today and acknowledge the good life we have.
Take time every week or even every day to sit back and think about the great things that have happened to you. Think about all the things you can be thankful for. Not only will it help to you appreciate people and situations more, but it may also leave you in a better mind frame for at least a few hours.
So sit for a few moments and think about it.

Stress alittle less sister

Stress can be a contributing factor to weight gain, stress can cause emotional eating and binge eating. Most of all it puts us under large amounts of pressure which can be mentally debilitating and tiring.
Are you ready to relax and have fun? Start by allocating a day on the weekend over the next month called free day. Make a list of all the things you have ever wanted to do or try. On your free day take a look at the list and choose something from the list and set forth to do it, or if anything more interesting comes up to that instead. Take your time doing anything you want, be free for the day.