Are you relying on this to help you lose weight?

Are you relying on this to help you lose weight?


For years I relied on willpower to try and change my weight, my health, fingernail biting, etc. Today, I see so many people trying to rely on their willpower only to fail. They try again and fail again. It’s a vicious circle.

Picture this: Gracie is a 30yo wife and mother to 3 children under the age of 10. She wants to get healthier and lose a few kilograms. So she picks up a diet book complete with the cookbook containing new-to-her-foods. She studies the book and learns what foods are off limits and what foods she needs to be eating. Gracie relies upon her willpower to get all this started and to continue in it. Gracie starts with great enthusiasm but she hasn’t factored in the birthday party she has to attend next week nor the family camping trip the following week. Nor has she factored in that she or some of the family don’t like these new-to-them-foods or the new recipes. And they take too much time to prepare anyway, especially if no one likes them.

Gracie assumed that she would get through it all by using her willpower. It all sounds great, in theory, but in reality, willpower is not loyal, it is fleeting and has no perseverance. Wilpower waxes and wanes, comes and goes. It simply doesn’t have the persistence needed to create lifelong change.

Why is this so?

This has been studied at great length by many researchers. Firstly, willower is a unitary power much like a battery. It can be called up and utilised however it is also capable of being drained, much like a battery goes flat.

When the [willpower] battery is depleted, we aren’t able to use the power it supplies. So we find that our battery is flat and we convince ourselves that it isn’t that important anyway or we bargain with ourselves by saying that it won’t matter just this once, that it’s okay to succumb to the temptation. Then, often comes the feelings of guilt or shame or the ‘in for the penny, in for the pound‘ mentality. You see, willpower is finite, it is exhaustible, it has limits. Researchers have found that willpower gets depleted by a few key things:

  • resisting temptation
  • persevering on task
  • monitoring our performance
  • making decisions
  • regulating our thoughts
  • low blood sugar

These things deplete willpower very quickly.

But hold on a minute, these are all things that happen frequently, daily if not, hourly. So if these things can drain our battery then we cannot always be fully charged with willpower. So we need something else to reply upon, something that doesn’t wax and wane, something that is more reliable and not so easily depleted.

Okay Susan, so what is it that we can rely upon to help us succeed if willpower isn’t it?

Great question, I’m glad you asked!


Your willpower will be tested enough at social events, at cafe’s, and as you pass the Krispy Kreme aisle in the service station. If you’re to have any chance of success, you need something more reliable, more helpful than willpower. You need a few systems and some healthy habits. Sure these take time to create and instil as automatics in your life but they are stronger in the long run, they will be more consistently faithful over the years.

Most of the things we do in our daily life are habitual – we barely even think about it. Habits can be positive and work for us or they can work against us. We need to discover the habits that aren’t working for us and flip them or replace them with healthy, positive habits that work in our favour.

This is where I can help! We can work together and ascertain your goals. Then you decide which habits you need to change first and then we work on strategies to help you achieve that. Contact me today if you are interested in coaching!

Rotate Your Greens

Rotate Your Greens

Rotate your greens

In the previous post, I wrote about learning to love green leafies and suggested incorporating them with as many meals as possible. And this is all true and good. However, it is worth knowing a little tip about greens. And that is that we benefit from rotating them. Don’t over rely upon one type of green leafies!

All greens have small amounts of toxins. Greens also contain anti-nutrients that should not be consumed in too high amounts over a long period of time. Each type of green leaves are different in their nutrient content and some are higher than others. Greens are not harmful but it’s a good idea to vary these compounds so your body doesn’t become overwhelmed. If you only consume greens from one family, your body may start to experience alkaloid build up. This is very rare, and easy to avoid. Some people with hypothyroidism are concerned about goitrogens which are found in Brassicas such as kale. Some greens bind calcium so that your body cannot absorb it so variety truly is the spice of life! Basically, by rotating greens on a regular basis, you avoid building up the toxins from one leafy green.

Just try a new/different leafy green every once in a while. I recommend rotating your greens once a week. This way, your body doesn’t get too much of a good thing in one leafy green family, and you get the benefits of new nutrients from a different green family.

Rotate Greens
Why You Need More Fish In Your Diet

Why You Need More Fish In Your Diet

Fish contains much needed minerals and certain health benefits that other meats don’t. Eating oily fish twice a week is recommended for your overall good health, especially for your heart and blood. Oily fish varieties include small fish such as anchovies, sardines, herring and kippers as well as larger types like ocean tuna, Atlantic salmon, mackerels, eel, trout, silver warehou, mullet, trevally, sand whiting and snapper. But don’t forget about the leaner, white fish – they have loads of health and weight benefits!

Frozen is a good option if you can’t buy it fresh. Canned sardines, salmon and tuna are convenient and affordable. Frozen fish fillets are a busy woman’s dream. They are individually wrapped so you can take a fillet out, put it in a bowl filled with warm tap water and it will defrost in just a few minutes. It doesn’t get much quicker or easier than that! Look for frozen fish at Coles, Woolworths, IGA’s, Aldi or Costco. Buy the plain (no sauce, no crumbs) fillets and add your own dressing or just a splash of lemon juice and some herbs.


Oily fish are darker in colour and stronger in flavour than white fish. They have a higher fat content and 5 to 6 times more omega-3 than white fish. In addition, oily fish are rich in vitamin A and vitamin D. But white fish have a place in the diet too! Fish is very good for weight loss, especially white fish. White fish can be used in S or E meals.

Just as we have fatty meats and lean meats as part of our diet, we also need to have fatty fish and lean fish in our diet – this is best for optimal nutrition but also to change up or juggle the caloric load of our food.


For canned tuna, check the label for a claim “High in omega-3” as many brands have had their natural oil reduced during canning.

Here are some more reasons to include more fish this week:

  • A great protein source in either S or E meals
  • High in important nutrients
  • Powerful anti-inflammatory properties.
  • Good source of Vit D. and iodine.
  • It prevents and helps battle against auto-immune issues such as Hashimoto’s.
  • It boosts your own natural collagen production.
  • Breastfed babies of mothers who eat fish have better eyesight, perhaps due to the omega-3 fatty acids transmitted in breastmilk. Eating fish two or more times a week is associated with reduced risk of age-related macular degeneration.
  • It boosts heart health and the entire cardiovascular system.
  • It may help prevent and treat depression
  • It may relieve the symptoms of rheumatoid arthritis, psoriasis and autoimmune disease.
  • It may boost brain health. Elderly people who eat fish at least once a week may have a lower risk of developing dementia, including Alzheimer’s disease.
  • It can help improve your sleep.
  • It may help people with diabetes manage their blood sugar levels.
  • It helps lower blood pressure that is too high.
  • It has shown in studies to lower asthma risks in children by 24-25 percent.
  • Eating at least two serves of fish per week reduces the risk of heart disease and stroke by reducing blood clots and inflammation, improving blood vessel elasticity, lowering blood pressure, lowering blood fats and boosting ‘good’ cholesterol.

Get Your Fish On
If you are struggling with your weight – eat more fish.
If you are struggling with your health – eat more fish.

Just Eat More Fish!

An easy way to increase your fish consumption is to simply double what you are doing now. If you are eating fish zero times per week – start by eating it once a week. If you are eating it once a week – eat it twice a week. If you are eating fish twice a week – double it and eat it four times a week. If you are already eating fish 4 times a week don’t forget to vary the sources. Aim for a minimum of 2 serves of oily fish PLUS 2 serves of white fish every week!


This isn’t something I’m addressing in this post but the Good Fish website is great for learning more about fish and and sustainability practices.

Pop on over to my Facebook page and let me know how often you are eating fish! 


oily fish
white fish image
One Small Step Towards Better Health

One Small Step Towards Better Health

mindset change image


One Small Step Towards Better Health

Our words are powerful. Our words help to frame our sense of empowerment and control. Did you know that the words we use, the phrases we speak (our inner talk) create a feedback loop in the brain that impacts our future actions?

Every time we say, “I can’t have that” we are creating a feedback loop that reminds us of our limitations. It’s a negative thought pattern that implies that we are forcing ourselves to do something that we really don’t want to do. “Saying “I can’t” is a restriction being imposed upon you.

Contrast that with… “I don’t”.

“I don’t” as in “I don’t eat crisps”. This simple phrase is empowering as it implies that we have control over the situation. This sets up a more positive feedback loop in the brain that helps us to change our habits. Saying “I don’t” implies it is our choice.

Be empowered ladies! Take back control.

A small yet simple change in language leads to a change in mindset. It’s true! Try it this week!

Out of sight, out of mind

Out of sight, out of mind


Out of sight, out of mind!

A small, simple but effective tip!

Store all the healthy food in glass or clear containers. Store all the less-than-optimally healthy food in coloured containers that aren’t see through.

We’re more likely then to reach for the healthy food because it is in front of our eyes, it is easily accessible whereas we have to forage more for the other foods.

We don’t just eat food for fuel. We often eat for comfort… we are emotional beings. 😏 Our mind can determine what it wants based upon what our eyes see. By putting healthy food in prominent places I’m much more likely to desire it and eat it!

For more simple tips and hacks, follow me on social media!

Small Simple Improvements

Small Simple Improvements

good better best

I was talking with a dear friend this morning about how I view food on a continuum rather than on a ‘good list’ or a ‘bad list’. It got me thinking… how do others see things regarding health, wellness, nutrition, etc.?

Do you prefer to look at lists or boxes with food in them as either good or bad OR do you prefer to see foods ranging in quality from poor –> less healthy –> healthy –> moderately healthy –> optimally healthy?

In other words, some people like to be told this is:

ON PLAN or OFF PLAN with no grey areas to think about. Compliant or non-compliant. Good or bad. These types of words and this type of thinking. The problem is that this way of thinking and living takes money and can lead to disordered eating patterns or thoughts.

Looking back, I can see that there’s no way I could have raised my family (single income, struggling financially) eating the strict/purist/perfect way. There. I’ve said it. I’ll say it again.

As a one (sometimes with NO income) income family, struggling with 5 children, I could not have raised my family the strict and perfect foodie way. I could not have afforded it.
We were blessed beyond belief at certain times in our life to receive regular donations from the Church we were ministering at – these foods kept us alive otherwise we would have starved. It just so happens that it was a weekly delivery of fresh bakery items! So yes, we lived off pies, pasties, sausage rolls, danish rolls  and the like (it’s hard being poor ~smile~).  A perfectly clean eating fad would have been so unattainable for me, so unachievable for me at some points in my life. However, there is always room (in our thinking, our situation and our finances) to make just One Small Change.

As a coach, I often see other women who are in similar situations.
How then can we improve this situation? Some people are not in the mindset or the financial situation to be able to change everything at once – but they can change JUST ONE THING. Then another thing after that. Rinse and repeat.

It’s working out the best BANG for their BUCK at any given time that is important (and where I can come in and help). There is THE BEST of the best! And there is the worst of the worst. And I meet a few people who are living in the latter scenario. Suggesting a loaf of bread for $6 and wild caught salmon is utterly ridiculous for them! And they certainly don’t need a list of foods that only serve to make them feel less than, or feel guilty for not being able to provide it.

My aim, my desire, is to help you where you are at.

Health is a funny thing: it doesn’t revolve solely around one aspect (nutrition) rather it is more deeply entwined in our whole life.

For one family doing one thing better is grinding your own kernels to make fresh bread but for another family it might look like adding some salad to an other colourless plate.

NEVER let yourself feel less than for your food choices.
One person can afford wild caught salmon with fresh picked greens from their organically grown garden whereas another family might be working 100% just to organise some kind of regular bedtime routine for their child (which is essential for health) that includes some kind of leafy green salad with their sausage roll. And that is okay.

We’re aiming for progress, not perfection. Every little step counts. And BIG changes are made up of little baby steps which take T I M E.

Talk to me… wherever you are in your life, whatever your situation looks like. I can help you, I want to help you. There is always something to start with that doesn’t break the bank. You just have to know where to start – let me help you. 🦋

Pin It on Pinterest