Demons I cant face today Pushing dark clouds, demons, and my grave away.... • SAME FACE • SAME BODY • THAT WAS happy ONLY YESTERDAY I CANT FAKE TODAY IM NOT OK, IM NOT ALRIGHT IT DOESN'T BLEED LIKE A CUT IT DOESN'T HEAL LIKE A WOUND MY soul is ACHING, that, you cannot see. The black hole hurting deep inside me I look back & I WONDER when demon CHOSE ME. He's my hurt, my pain my misery & cut veins. HE took all my PASSIONS, MY CONFIDANCE & JOY - KEEPING ME TO HIMSELF, leaving me lonely & shy. Sad little girl... All by herself.... bad times at school... Hoping my demon go creep bad bitches out. I CAN FACE TODAY KEEP UP THE STRENGHT HIDING THE PAIN, THIS TICKING TIME BOMB demons always ready to play I CAN FACE TODAY SUN ON MY FACE, AUTUMN IN THE AIR GAINING MOTIVATION, WANTING GOOD CONVERSATION. The good days will come I'll have my fun, my walk in the park. cold beer in the sun Days turn to bad when demon comes at me, massive tsunami, tripping me up, taking control.... dark clouds, demon's... grave dug, ashes & dust Demon he owns me. Not 'giving' me back. I can face today Today is all we have.... One day at a time is mu favourite line

Child/Teen Obesity Teen obesity is a rising issue, major concern & a health burden that in some cases is ignored. Studies have proved more children/teens are overweight than ever before. Obesity is obvious to recognise & may be difficult to treat. Managing a hormone raging teen can be complex, but unmanaged weight management in teens will definitely lead to an obese adult. What causes obesity? Everyone one of us at risk of becoming obese. Poor diet & an inactive #lifestyle. An excess of calories from food & drink that’s stored as fat. . Emotional/comfort eating. TV & video games. Food portions. Salt. Media influence. Genetics? Chances of a child being overweight are likely if both parents are obese. If parents adopt good quality diet & an active #lifestyle obesity can be reduced. Unhealthy eating habits are easily passed from parent to child. Medical Reasons? While it is rare for a child/teen to have an obesity medical reason.. certain medications can result in weight gain. Thyroid conditions & inherited diseases of the brain can also result in excess weight. Health risks? Childhood/Teen obesity has immediate & long term effects on an individual. Diabetes Skin problems High cholesterol Heart disease Cancer Vitamin deficiency Sleep apnoea Emotional Issues along with Obesity is an added burden & of serious medical concern: Is your child – suffering from reduced energy? Sadness? Anger? Is he/she withdrawn? Reluctant to leave the house? Has your child got friends? What next? Are you worried about your child’s weight? If so, you can calculate their BMI (online) – Body Mass Index which uses height, & weight measurements to estimate body fat. Please note that calculating BMI online is only a guide as BMI can be slightly difficult to interpret during puberty. If BMI is in the high range you can speak to your GP & have your child accessed just to rule out any possible medical issues. Its a parents duty to recognise how easily a child can become obese. Children need a good quality diet & physical activity to aid in growth & development. Be a good role model A child will pick up your bad or good habits. Its important for parents to promote healthy eating & regular exercise from the very beginning so a child knows no different. Encourage breakfast – not sugary fatty cereal. Choose Oatmeal. Whole-Grain cereal & a piece of fruit. Encourage vegetables & fruit on a daily basis. Explain to you child the importance of a balanced diet. Encourage regular meal times away from the TV which can lead to mindless eating. Limit sweets & fizzy drinks A child’s portion of food is not the same as an adult! Limit video games – a child should be physically active for at least 60minutes throughout a day. Sleep! From ages 12-16 at least 8hours a night is a requirement. Nourishing a child is such an important job for all parents. Everything in moderation. Limit ‘sweet’ rewards. Most of all stay positive, encouraging & supportive. L,x

Power Of Protein 8 April, 2015 Power of Protein… Protein is a most powerful Nutrient & is present in every cell, tissue & organ. Protein plays a major role in maintaining the body, repairing, healing & growth- especially in children. There are two types of Protein -non essential amino which the body can make -essential amino acids which the body cannot make – they are essential as the body requires them on a daily basis through diet. Once protein is eaten & digested it is then broken up into Amino Acids. Amino acids are crucial to health amino acids combine in different formations in order to produce protein in the body. Protein comes from different sources - Animal protein is known as Complete Protein as it contains all of the essential Amino Acids. Eating a variety of protein sources will offer your body a sufficient supply of protein. Vegetarians can gain protein from a plant based diet. RDA of protein varies from person to person. A rough guide would be: Adults 45-55 grams of protein per day School Children under the age of 12 – – 20-35 grams of protein per day Babies 10grams of protein per day If we did not have Protein in our diet the body would have to break down muscle in order to access much needed protein in order to carry out daily functions. Bones & organs would also be at risk. Protein is essential in maintaining balance of fluids in the body without such maintenance fluid may collect in other parts of the body such as legs & ankles. -Hair may become brittle or fall out -Fatigue -Difficulty Sleeping -Headache -Mood Swings -Weight Loss -Nausea & Stomach Pain Eating protein on a daily basis can improve body composition, increase Satiety, Immunity, reduce Body Fat, Improve overall Heart health. Improves Brain function. Improves blood pressure. Fluid balance, Improves sleep. & A Reduced risk of chronic illness. Some Facts… Muscle is built & Repaired by training hard & eating protein on a daily basis Eggs contain the highest quality protein One single chicken fillet holds roughly 45-55% grams of Protein – your daily quota right there. Plant protein is just as rich as animal sourced protein. Plant proteins come with added benefits such as vitamins, antioxidants & fibre. #lifespan of proteins is 48hours or less. Quinoa contains all nine Essential Amino Acids – making it a complete protein High Protein diet aids in weight loss as protein foods offer satiety which in turn prevents snacking. The body burns more calories in digesting protein foods. Good sources of protein – Lean meats (non processed) Dairy, Beans, Fish, Vegetables – Dark Greens, Nuts, Seeds, Wholegrains, Soya, Quorn. My Favourite Protein mix – Pancakes 1 Banana 1 Egg 2 Egg Whites Blend & pour into a hot pan ( I use coconut oil) Allow pan-cakes to cook for 2-3 minutes on either side Serve with berries & plain yoghurt YUM L,x

Sugar Love Sugar has a tendency to create just a little bit of confusion often leading to the burning question… Is sugar bad?……citrus fruit NO, not all sugar is bad – Natural sugars should not be confused with *added sugar – added sugar is the ‘issue’. When we consume sugar it is converted by the body into Glucose. The body uses Glucose for Energy. Your overall health/Energy levels will depend on if you are eating Natural or Refined sugar. Natural & Refined sugar should not be confused with each other as both have VERY different effects in the body. Sugars occur NATURALLY in fruit & milk & are perfectly safe -Known as Natural or simple sugars. GLUCOSE -basic energy source for the body. FRUCTOSE – natural sugar found in fruit. GALACTOSE -found in milk. Combination of sugars such as Glucose & Fructose – type you find in the ‘sugar bowl’ in the kitchen. MALTOSE – used in production of beer LACTOSE – sugar found in Dairy. *ADDED SUGAR/MAN MADE – simple sugar is added by manufacturers into- PACKAGED FOODS. DRINKS. DRESSINGS. PROCESSED FOODS. LOW FAT FOODS. Refined sugar is digested very quickly – offering no nutrition or satiety only blood sugar high’s/lows & fat storage. The fibre in fruit slows metabolism which in turn offers satiety. Sugar in large quantities has a negative impact on the body. It’s important you understand the difference between sugars. Food labels can be difficult to understand & often very misleading. If it ends in ‘ose’ it’s SUGAR.chocolate-314446_1280 Common hidden sugars to watch out for on food labels- SWEETNER. MALT. MOLASSES. RAW SUGAR. SYRUP. CONCENTRATES. Insulin has to ‘deal’ with sugar. Insulin is released from the pancreas & helps regulate the level of sugar in blood. When there is more sugar than Insulin can handle too much Insulin is then released which in turn causes blood sugar to drop below normal levels. SUGAR CRASH. The more sugar the more Insulin the more fat stored. Too much refined sugar in a diet can lead to- OBESITY. DIABETES TYPE2. TOOTH DECAY. HEART DISEASE. LDL CHOLESTEROL. DIGESTIVE ISSUES. ORGAN DAMAGE. & Refined sugar is HIGHLY ADDICTIVE. Foods to choose containing naturally occurring/simple sugars: FRUIT esp. PRUNES. RAISINS. DATES. BANANAS. GRAPES. MANGOES. PINEAPPLE. CHERRIES. APPLES. VEGETABLES – starchy vegetables contain more sugars than veg such as – All Greens, beets, mushrooms, tomatoes, cauliflower, turnip & parsnip. HONEY DAIRY – Milk, Cheese, Yoghurt (plain) LEAN – Un-processed meats Food terms… No Added Sugar – Doesn’t mean no sugar. Manufacturers have not added sugar. Unsweetened- Food item has no sugar or sweetener added in order to make a food sweet. Giving up or cutting down on Sugar Identify sugar intake: You may not realise just how much sugar you eat on a daily basis as sugar is everywhere!! Sugar can be found in what you may think is a plain little cracker or a slice of bread. If cutting out or cutting down on sugar is something you really want to do, you can do it on a gradual basis. From the sugar in your tea/coffee to dunking a plain but sugary biscuit into tea to your sugary breakfast cereal, fizzy drinks & so called fruit juices it can be difficult to be ‘clean’ of sugar.sugar with tea All that sugar adds up – READ the labels watch out for hidden sugars. 5g & under is low per 100g. Stock up on sugar free foods. Enjoy healthy snacks such as FRUIT with NATURAL PEANUT BUTTER. HOME-MADE GRANOLA. PLAIN YOGHURT with BERRIES. DARK CHOCOLATE… Include more protein into your diet if you have not already done so. Protein will offer satiety & helps in reducing cravings. Regular exercise is also key in feeling fit, energised & reduces stress & cravings. Lx

Anxiety 27 March, 2015 Anxiety.. Posted in : new today on March 27, 2015 by : Louise What IS Anxiety? Feelings of Panic. WORRY. Uncertainty. FEAR. Tension. Always focusing on the NEGATIVE & IMAGINING the worst. MOST of us have experienced some form of Anxiety in our lives. Such as ANXIETY before a big event or when faced with an ISSUE. All of which is totally normal. For some of us anxiety continues on AFTER a difficult situation has passed. Anxiety can cause PHYSICAL issues as well as mental issues, such as Palpitations, Trembling, Feeling tired, dry mouth, nausea & sleep issues. ANXIETY DISORDER is a serious condition with CONSTANT feelings of FEAR & UNCERTANITY & can interfere with an individuals ability to live #life. Anxiety disorders can be inherited or can stem from trauma such as domestic violence, bullying, drug or alcohol abuse. The EXACT cause of Anxiety is not known. Anxiety may be similar to #depression in that there can be an imbalance of chemicals in the brain witch control emotions.. if anxiety is affecting how you WANT to live your #life – seek some help today. Anxiety takes a heavy toll While it may be difficult to make that decision in seeking help as, for some, part of anxiety can be that an individual feels they are ‘being judged’ , ‘Silly’ or ‘Useless’. RECONGISING that anxiety is very common can be difficult for some people. FACING up to anxiety & understanding it, is the first step in getting help. Writing out your fears at least until you are READY to speak with family, friends or in keeping it totally private with your GP. LEARNING how to reduce anxiety with ‘ this cannot go on attitude’ De-Clutter your brain from your fears & worries imagine placing them into a box if only for a few hours. You cannot solve your problems when you are crippled with worry! you HAVE to separate the two. Is worrying actually going to solve my problem? Absolutely NOT. YOU have to ask yourself , CAN I solve this problem? IF it is an issue that you HAVE to face consider your options, there may not be a perfect solution, remember, you cannot change circumstances beyond your control. Remember that anxiety is an emotion. ACCEPT that you are feeling this emotion for what it is, like other emotions- Anxiety can be treated, You CAN & WILL manage your anxieties. You may have lost your appetite due to high levels of anxiety BUT looking after your nourishment is vital. Good nutrition wont cure anxiety but can help the body function at is best in times of stress. Help the natural way… Chamomile Tea – Can have a calming affect Whole-Grains – A deficiency in Magnesium can lead to emotional issues Blueberries – A super SUPER food not to be missed out on. Benefiting the brain & full of antioxidants which are also beneficial in stress relief. Almonds – contain ZINC which is excellent in maintaining a balanced mood Dark Chocolate – Just excellent in general for all emotions! Turkey, Chicken, Nuts, Bananas, & Cheese all contain the amino acid Tryptophan – which helps the brain produce feel good chemicals & also aids in the production of serotonin. B VITAMINS are very essential for the nervous system. A deficiency in B vitamins will affect your mood. Try to gain your B vitamins from food before you consider supplement. Beef, Chicken, Greens, Nuts & Citrus fruits. STAY HYDRATED – with water- try AVOID caffeine & refined carbohydrates as are both stimulants that will worsen anxiety. AVOID alcohol & smoking. EXERCISE- It has been proven, that for most people regular exercise helps reduce feelings of anxiety & #depression as it helps the brain cope better with stressful situations. If going natural isn’t helping you… If you feel you cannot cope with anxiety it is best to speak with your GP. Be open & honest, tell your GP how it is. Do not feel like you have to hold anything back, as your GP is there to help you. Write out your concerns, Make a list of what you would like to speak to your Doc about – what causes your anxiety? Note any traumatic experiences? How long have you been feeling this way? & How anxiety is affecting your #life.. Your GP will evaluate, guide & provide you with the best possible care. Be patient in finding the right solution for YOU. Everyone responds different to treatment. Finding & working a treatment that is tailor made for your individual needs may take a little time, BUT it will be very much worth the time & effort. L,x