A Loving Gift to Yourself: Nurturing Self-Care with Healthy Eating

A Loving Gift to Yourself: Nurturing Self-Care with Healthy Eating

self care, healthy eating, changing eating habits, challenges in healthy eating

I have been working since 2010 and I see how getting into healthier eating can be overwhelming, but it doesn’t have to be. I’d like you to do this little exercise for your brain. Instead of looking at healthy eating as another thing on your to-do list and feeling it is another responsibility, I want you to imagine how healthier eating is actually a love letter to yourself. You are precious and you deserve to be spoiled with good health! You and your family will win.

Here are five common obstacles women face when it comes to self-care and some practical ways to reset the mindset:

1. Guilt and Self-Judgment

Obstacle: Feeling guilty for not eating perfectly can be discouraging.
Reset: Shift your perspective and focus on positive. Instead of aiming for perfection, aim for progress. Celebrate small victories and remember that every healthy choice is a step towards a healthier you. Treat yourself with kindness and patience. Focus on the one thing you did do and not on the nine things you didn’t do.

2. Perceived Complexity

Obstacle: Healthy eating can seem complicated and time-consuming.
Reset: Start small. Incorporate one healthy change at a time, like adding more fruits and vegetables to your meals. Simple steps, like using maple syrup instead of sugar or making one smoothie a day, can make a big difference without overwhelming you. Be proud of yourself!

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3. Family Preferences

Obstacle: Catering to family preferences can make healthy eating feel impossible.
Reset: Involve your family in the process. I have learned to never assume—often, the kids or hubby will actually eat what you make. Every family is able to find new favourite recipes, you just need to try. Making fun, healthy meals together can be helpful. Find recipes that everyone enjoys and gradually introduce healthier ingredients. This way, it becomes a shared journey rather than a solitary effort. Know that you don’t have to accomplish everything in one go. Remind yourself that with every positive change you are making a difference for your health and the ones you love. Sometimes, shifting and sharing some responsibilities can lower the overwhelm too—can your hubby do the shopping or unpacking, or can the kids do any household jobs so you have more time on your hands?

4. Lack of Time

Obstacle: With busy schedules, it’s hard to find time to prepare healthy meals.
Reset: View meal prep as a form of self-care. Start slow and focus on one aspect at a time. Don’t try to cook for the whole week. Maybe for this week, you want to sort out healthy snacks for everyone and make them available. That’s a WIN! Or you can prep a few servings of the same dish so for those nights you are too tired, you can just warm it up. Think of eating as an investment in your family’s well-being rather than another task on your list.

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5. Emotional Eating

Obstacle: Stress and emotions often lead to unhealthy eating habits.
Reset: Recognise emotional eating triggers and find healthier ways to cope. This is the most important step. Find a way to calm, entertain, or pamper yourself—life is for living, and you deserve to feel good. Instead of a sweet snack after dinner, spend that time giving yourself in some other way—take time to read, do a face mask, take a quick walk, call a friend, journal, dance with the kids, etc. You know what fills your cup.

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Embrace Healthy Eating as a Gift

Healthy eating doesn’t have to be another chore. Think of it as a loving gesture to yourself—a way to nourish your body and mind. By making small, manageable changes, you can transform healthy eating into a joyful and rewarding part of your life. Remember, this is your love letter to yourself. Make it as beautiful and fulfilling as you deserve.

Sending you love and care,

Kelli 🙂

Get some simple ideas and recipes for your family, CLICK HERE to access my whole foods Family Meal Plan that is going to inspire you and get your family to eat healthier 

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Anti-Inflammatory Foods in the 21st Century

The Importance of Anti-Inflammatory Foods in the 21st Century

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In today’s fast-paced world, our food choices have become increasingly complex. The abundance of options, ranging from processed snacks to trendy diets, can be overwhelming and confusing. There are good, bad, and questionable options out there.

As a nutritionist and naturopath since 2010, I have seen how even complex health conditions can improve by going back to the basics, cleaning up the diet, and focusing on anti-inflammatory foods.

About Chronic Inflammation

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Many people are unaware that their bodies are experiencing chronic inflammation because there are often no direct symptoms. While we may recognise inflammation when diagnosed with conditions like arthritis, the issue is much broader. Chronic inflammation is a silent condition that can lead to serious health issues over time.

What Triggers Chronic Inflammation?

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Chronic inflammation can be triggered by various factors such as stress, poor eating habits, exposure to environmental toxins, lack of sleep, poor digestion, injuries, and infections. These factors collectively contribute to a state of low-grade chronic inflammation, which can compromise the immune system and increase the risk of diseases such as heart disease, diabetes, and autoimmune disorders, to name a few

Anti-Inflammatory Diet

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The good news is that many lifestyle factors are within your control, and eating well is a
cornerstone of good health. Anti-inflammatory foods help reduce inflammation and support
the body’s healing processes. Here are some focus points of an anti-inflammatory diet:

  • Replace processed foods with simple whole foods.
  • Avoid preservatives, additives, colourings, and flavourings.
  • Increase antioxidants with fresh fruits, vegetables, herbs, and spices.
  • Increase vegetable intake: leafy greens, broccoli, Brussels sprouts, and other colourful vegetables.
  • Swap gluten with brown rice, quinoa, oats, and vegetables.
  • Increase healthy fats: olive oil, avocados, nuts, and seeds.
  • Incorporate fish: fatty fish like salmon, mackerel, and sardines rich in omega-3 fatty acids.
  • Use anti-inflammatory herbs and spices: turmeric, ginger, garlic, and cinnamon.

    Anti-inflammatory eating is a powerful tool for maintaining health and preventing disease.
    Eating for health shouldn’t feel restrictive. I believe in enjoying food without guilt or
    deprivation. By focusing on nourishing, anti-inflammatory foods, we can indulge in meals
    that are satisfying and support our health goals

Want to Make It Simple?

Here is a ready-to-go anti-inflammatory meal plan that you can follow as a step-by-step eating plan or use as a recipe collection. This will help you gain health one meal at a time. 🙂

Foods To Lower Cholesterol

Foods To Lower Cholesterol

“Foods that Lower Cholesterol and Fight Inflammation”

If you’re on a journey to lower your cholesterol and reduce inflammation naturally, here I have some recommendations for you.

1. Oats:

  • Active Compound: Beta-glucans
  • Beta-glucans are soluble fibers that can lower LDL (bad) cholesterol levels by reducing cholesterol absorption in the gut. These fibers also have anti-inflammatory effects that help soothe inflammation in the body.
Weight Loss Online Program - Anti Inflammatory Meal Plan

2. Nuts (Almonds, Walnuts, Pistachios):

  • Active Compounds: Monounsaturated fats, Omega-3 fatty acids, and antioxidants
  • Monounsaturated fats support healthy cholesterol profiles by raising HDL (good) cholesterol and reducing LDL cholesterol.
  • Omega-3 fatty acids in walnuts are known for their anti-inflammatory properties, helping combat inflammation.
  • Antioxidants in nuts help reduce oxidative stress, a driver of inflammation.

    3. Fatty Fish (Wild Caught Salmon, Mackerel, Sardines):

  • Active Compound: Omega-3 fatty acids (EPA and DHA)
  • EPA and DHA omega-3s are powerful anti-inflammatory agents, reducing inflammation in the body and supporting heart health. They also lower triglyceride levels, contributing to better cholesterol profiles.
Meal Plan for Weight Loss Online - Naturopath Online Consultation

4. Berries (Blueberries, Blackberries, Raspberries):

  • Active Compounds: Anthocyanins, Quercetin, and Fiber
  • Anthocyanins are antioxidants that help reduce oxidative stress and inflammation.
  • Quercetin has anti-inflammatory properties, contributing to overall health.
  • Dietary fiber supports lower cholesterol levels and aids in digestion, reducing inflammation in the gut.

5. Olive Oil (Extra Virgin):

  • Active Compound: Oleocanthal
  • Oleocanthal is a natural compound with anti-inflammatory effects, similar to ibuprofen, reducing inflammation throughout the body.
  • Monounsaturated fats in olive oil lower LDL cholesterol and promote heart health.
Foods To Lower Cholesterol - Functional Meal Plans - Kelli Kolar

6. Legumes (Beans, Lentils, Chickpeas):

  • Active Compounds: Soluble fiber, Plant Sterols, and Phytochemicals
  • Soluble fiber aids in lowering cholesterol by binding to cholesterol molecules and eliminating them from the body.
  • Plant sterols block cholesterol absorption in the gut.
  • Various phytochemicals in legumes, like flavonoids, have anti-inflammatory properties, reducing inflammation.

7. Whole Grains (Brown Rice, Quinoa, Buckwheat):

  • Active Compound: Fiber
  • Fiber-rich whole grains like brown rice, quinoa and buckwheat lower cholesterol by reducing LDL cholesterol and supporting heart health. The fiber content also helps reduce inflammation in the body, especially in the gut.

8. Avocado:

  • Active Compound: Monounsaturated fats
  • Monounsaturated fats in avocados support healthy cholesterol levels by increasing HDL cholesterol and lowering LDL cholesterol. These fats also have anti-inflammatory effects.

9. Green Tea:

  • Active Compound: Catechins
  • Catechins in green tea help reduce LDL cholesterol and oxidative stress. They have anti-inflammatory properties that can lower inflammation throughout the body.

10. Garlic:

  • Active Compounds: Allicin and Sulfur Compounds
  • Allicin is the superstar compound in garlic known for its cholesterol-lowering abilities. It reduces the production of cholesterol and hinders its absorption.
  • Sulfur compounds in garlic have anti-inflammatory properties, which help lower inflammation levels in the body.

Incorporating these foods into your diet can enhance your heart health and reduce inflammation naturally. In general I say that diet is a foundation for good health but also other lifestyle factors play a role here like regular exercising, stress management and avoiding smoking and drinking alcohol.

Keep reading if you want to take it to the next level 🙂

Clean Up Your Diet - Online Program for Detox

Join my online course if you want to learn more about how to clean up your diet and start eating so that you reduce inflammation. I am your expert guide with 13 years of experience in this topic and will be supporting you every step of the way.

“Nourish to Flourish” will have a combination of weekly functional meal plans with recipes and shopping lists, educative materials and weekly group sessions via Zoom to add regular accountability with other like-minded people.

The program will help you to finally have clarity in what you should be eating in order to reduce inflammation. I want you to walk away with better health and confidence in knowing how to take care of yourself!

Don’t miss out on this opportunity to take control of your health and register for the online program now for just $167 (valued at $599).

Click here to read more or register.

Keep the sunshine in your pocket!

Kelli Kolar

Naturopath and Nutritionist

TOP 5 TIPS FOR CONSTIPATION.

Top 5 Tips For Constipation.

Hey everyone, here I give you my top 5 tips for constipation.

Firstly, constipation is a common digestive issue that can refer to IBS and can cause discomfort and disrupt daily life. Fortunately, there are several natural remedies and lifestyle changes that can alleviate constipation and promote regular bowel movements. In this blog post, I will discuss five effective steps you can take to help relieve constipation.

Step 1: Start Your Day with Lemon Water
Drinking lemon water on the empty stomach in the morning can be a refreshing and effective way to kickstart your digestion. Lemons are a rich source of vitamin C and contain natural compounds that stimulate the digestive system. Lemon water can help hydrate your body, improve immune system, stimulate bowel movements, help regulate the production of digestive juices and improve overall digestion. Squeeze the juice of half a lemon into a glass of warm water and drink it on an empty stomach. PS. If you can not tolerate lemons, use limes. If you can not tolerate that either, just use warm water.

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Step 2: Incorporate a Daily Salad into Your Diet
Eating a salad every day is an excellent way to increase your fiber intake and promote regular bowel movements. Include a variety of fresh vegetables in your salad, such as leafy greens, carrots, cucumbers, and tomatoes. These vegetables are high in fiber, which adds bulk to your stool and helps it move through the digestive tract more easily. Additionally, the water content in vegetables helps soften the stool, making it easier to pass. PS. If you are not too keen on a salad during the winter time, just add a generous handful of green leafy vegetables into your smoothie 😉

Meals-for-constipation

Step 3: Drink Raw Beetroot Juice
Raw beetroot juice has numerous health benefits, including its potential to relieve constipation. Beetroots are rich in fiber and contain natural laxative properties. Drinking a small glass of raw beetroot juice daily can help stimulate the digestive system and promote regular bowel movements. However, it’s important to note that beetroot juice can turn your urine and stool reddish, so don’t be alarmed. PS. Start with small dose, perhaps like 50 ml and build your way. up to 150 ml if needed.

Juicing Meal Plan Online - Weight Loss Online Course

Step 4: Get Moving with Exercise
Regular exercise is not only beneficial for overall health but can also help relieve constipation. Physical activity stimulates the muscles in your intestines, increases the circulation, improves lymphatic flow and promotes bowel movements. Engage in any activity you like and enjoy it (the FUN factor is important!). Aim for at least 30 minutes of moderate exercise most days of the week to help regulate your bowel movements.

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Step 5: Investigate Food Compatibility Issues
Certain food intolerances or sensitivities can contribute to constipation. It’s essential to pay attention to how your body reacts to different foods. Keep a food diary and track any patterns between your diet and constipation symptoms. Common culprits include dairy products, gluten, processed foods, and foods low in fiber. Consider consulting with me if you feel a bit confused in that sense and would like more clarity. I specialise in food compatibility testings and have seen how people get great results with this test after they have adjusted their diets. 

Read more about the food compatibility testing CLICK HERE
Watch my video about the testing CLICK HERE

Not sure and need to chat about it – book a free chat CLICK HERE


Keep the sunshine in your pocket !

Kelli 🙂

PS. I am active in Instagram now, to follow me CLICK HERE

Natural mould treatments.

Natural mould treatments.

Natural-treatments-in-bottle

First of all, I am back to my normal schedule again after the heavy floods made me to shift my priorities and disrupted my work flow. I had to empty my office and go full swing into mould prevention, it wasn’t nice I can tell you.

As many of us, I needed to focus on preventing mould in my household and here are few tips I can share.

Remember some moulds are not visible so in case of a doubt, I would do a mould prevetion/treatment.

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* If the space smells and feels little damp – you might have mould.

*Mould is SO MUCH easier to prevent than treat so do take extra effort to make sure you don’t get it.

*Reduce the humidity in the room/house down to 45% if possible in the first 48 h after the exposure to the wet. Buy hygrometer (not hydrometer) to measure humidity (bunnings, pet stores etc).

*Remove rugs, pillows, curtains, books and anything you can from the room/space that may grow mould.

*Turn on A/C , heater and fans to reduce humidity. Get the dehumidifyer to get the best results.

*Vacuum the area super slowly with a vacuum with HEPA filter (this is a specific filter for super allergic people so it collects the small mould particles).

*Spray the surfaces with oregano, eucalyptus and clove oil solution (I just used 20 drops of each for a liter of water).

*Let it dry a bit and now use a damp cloth dipped in the water (use same essential oil mix as above) and wipe the surfaces.

*Each time you have wiped a surface go rinse the cloth under the running water so you don’t contaminate the essential oil solution too much.

*Throw away the cloth.

*Just in case I even put oil in the diffuser and leave it on for 24 hours.

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NB! These tips are for light exposure and prevention. You need to take totally different steps and get a specialist involved in case your circumstances were more extreme. Please ask me if you need any contacts, I have quite a few !!!

Zinc, not just your immune support.

Zinc, not just your immune support.

WHAT IS ZINC?
It is a type of metal and an essential trace element that our body must obtain from the diet, since our bodies can’t make its own. Zinc is the second most abundant trace mineral in the human body after the iron. So pretty important right ?

BENEFITS OF ZINC.
It has a very wide range of benefits because most of our tissues are containing zinc.
– Immune support for cold, flu and viruses. Especially popular for the prevention for a certain virus at the moment. Zinc helps to develop our immune cells to fight.
– Helps to improve digestive function by supporting gastric juice production. In addition, zinc affects protein synthesis and is required by the body to use amino acids from foods. It’s also involved in the breakdown of carbohydrates from food.
– Zinc has been shown to be an effective anti-inflammatory and antioxidant agent, helping fight oxidative stress and decrease the chance for disease development.
– Important in hormone regulation. Zinc plays an important role in hormone production, including regulating testosterone, estrogen and progesterone naturally. Zinc is very helpful in preconception phase for both men and women.
– Zinc benefits blood sugar levels because it binds to insulin so insulin is adequately stored in the pancreas and released when glucose enters the bloodstream.
– Supports vision and eye health. A high intake of zinc may help reduce the risk for advanced stage age-related macular degeneration and vision loss.
– Zinc is used to help naturally decrease acne breakouts due to its anti-inflammatory properties. In addition, zinc is useful in collagen production to keep our skin healthy and perky 😉

NEXT TIME I will tell you what are the foods that contain good levels of zinc 🙂

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