October 15, 2014

10 ways to improve your body image

10 ways to improve your body image

Low self-esteem and long-standing negative core beliefs can often fuel negative thought patterns of your body image and appearance. The first step to creating a positive body image is to question those negative thoughts and introduce yourself to healthier ways of viewing your appearance. The more you practice these new thought patterns, the better equipped you will be to block out you inner mean girl and banish those negative thoughts to create a more positive body image.

Your body image is a function of how you feel about your appearance and how well you feel your body performs and your general health. Some of the cues that influence your body image come from your own perspective and others are affected by social factors. For instance, if you feel that you are strong and capable you will have a better body image than if you feel uncoordinated or weak. Similarly, a chronic illness can cause you to resent your body for causing pain and impeding your life goals.

Another facet of body image, and perhaps the most prevalent negative aspect in society, is your feelings about your appearance. What you view as your appearance is largely determined not by how you feel but by how society defines ideals of physical beauty. Most people who experience body image disturbances are sensitive to these social definitions. They feel that there is a mismatch between how they look and how they "should" look.

The list of techniques below that help to build self esteem are taken from The National Eating Disorders website. They are really helpful ways to second-guess your negative thoughts are shift your perspective, which will help to see your body in a more positive light!

1. Appreciate all that your body can do.  Every day your body carries you closer to your dreams.  Celebrate all of the amazing things your body does for you—running, dancing, breathing, laughing, dreaming, etc.

2. Keep a top-ten list of things you like about yourself—things that aren’t related to how much you weigh or what you look like.  Read your list often.  Add to it as you become aware of more things to like about yourself.

3. Remind yourself that “true beauty” is not simply skin deep.  When you feel good about yourself and who you are, you carry yourself with a sense of confidence, self-acceptance, and openness that makes you beautiful regardless of whether you physically look like a supermodel.  Beauty is a state of mind, not a state of your body.

4. Look at yourself as a whole person.  When you see yourself in a mirror or in your mind, choose not to focus on specific body parts.  See yourself as you want others to see you–as a whole person.

5. Surround yourself with positive people.  It is easier to feel good about yourself and your body when you are around others who are supportive and who recognize the importance of liking yourself just as you naturally are.

6. Shut down those voices in your head that tell you your body is not “right” or that you are a “bad” person.  You can overpower those negative thoughts with positive ones.  The next time you start to tear yourself down, build yourself back up with a few quick affirmations that work for you.

7. Wear clothes that are comfortable and that make you feel good about your body.  Work with your body, not against it.

8. Become a critical viewer of social and media messages.  Pay attention to images, slogans, or attitudes that make you feel bad about yourself or your body.  Protest these messages:  write a letter to the advertiser or talk back to the image or message

9. Do something nice for yourself--something that lets your body know you appreciate it.  Take a bubble bath, make time for a nap, find a peaceful place outside to relax.

10. Use the time and energy that you might have spent worrying about food, calories, and your weight to do something to help others.  Sometimes reaching out to other people can help you feel better about yourself and can make a positive change in our world.

October 12, 2014

Healthier Jam Drops

Lots of your Nana's or Mum's sweetie recipes can be transformed into healthier and more nourishing versions with a few ingredient swaps. Subbing regular processed sugar for stevia and replacing plain flour with low-gluten wholegrain flours, you can replicate those old-fashioned favourites the healthy way.

Jam drops are one of those childhood baking memories I thought to make over. These biscuits keep really well and you can have them on hand all week for sweet treats. Their sweet and straight-forward flavour mean they are a hit with the kiddies as well.

Healthier Jam Drops


  • 110 grams of organic butter, softened
  • 1 teaspoon of vanilla extract 
  • 1/3 cup of stevia
  • 1 organic cage-free egg
  • 1 cup of ground almonds or hazelnuts
  • 1/3 cup of wholemeal spelt flour
  • 1/3 cup of quinoa flour
  • 3 tablespoons of chopped coconut flakes
  • low-sugar strawberry or raspberry jam

  1. Preheat the oven to 190 degrees and line two baking trays with greased-proof paper.
  2. Use an electric mixer to whisk the butter, vanilla and stevia together until white and creamy. Beat in the egg. Add in the ground nuts and use the electric mixer once more to combine.
  3. Add the flours and coconut and mix by hand to make a dough. 
  4. Spoon out a tablespoon of dough and roll into a ball, flattening down onto the tray. Repeat with remaining mixture leaving 5 centimetres apart from each biscuit.
  5. Use the end of a spoon to make a hole inside each biscuit. Fill with jam.
  6. Bake for 15 minutes until golden. Depending on your oven, you may want to keep an eye on them after 10 minutes. My oven always cooks baked goods much faster than recipes predict!
  7. Let the cookies cool on their trays for a few minutes before transferring to a wire rack to cool completely. 

October 02, 2014

Raw Chocolate Brownie

This recipe is taken from The Conscious Foodie, another blogger dedicated to providing yummy healthy treat recipes! What's great about this recipe is you don't have to do any baking, just prepare and leave to cool in the fridge for a fudgey and delicious end result.

Conscious Foodie's Raw Choc Brownies

Serves: 12


  • 1 cup almonds
  • 1 cup walnuts
  • 2 tablespoons coconut oil melted
  • 10 fresh dates (seeds removed)
  • ½ cup cacao powder

Icing Ingredients:

  • ½ cup cashews
  • ½ cup coconut cream
  • ¼ teaspoon vanilla powder
  • 1 tablespoon cacao powder
  • 1 tablespoon honey
  • Strawberries (or other berries) to serve


  1. Process almonds, walnuts and cacao until the nuts turn into a fine meal and the cacao is well combined.
  2. Add dates slowly until the mixture combines and starts to stick together.
  3. Finally add coconut oil and process until well combined.
  4. Press the combined brownie mixture into a small tray. Place in the fridge while you make the icing.
  5. To make the icing, process all ingredients until smooth and then spread on top of the brownie.
  6. Cool in the fridge for 3 hours, then cut into squares and serve with strawberries (or other berries). These brownies are best stored in the fridge. Enjoy!