Mum on a Missions Guide to….Carbs

Hi and Welcome to the Brand New Series of Mum on a Mission’s Guide to…..blog 1

After going through a recent phase of time out and reflection; I have been brainstorming with myself on where I would like my online work from home business to move forward and after much debating I have come up with this title for a series of blogs. Along the way I will be sharing topics that inspire and motivate me towards a healthy happier lifestyle and I would like to share them with you for the forseeable future.

So who am I? I’m Sharon, mum of two, carer to my eldest, Ellie and have been #mumonamission for just over three years. See a little more here
https://sharoncrowley.wordpress.com/2017/10/18/first-blog-post/

So let’s get started with my thoughts on carbohydrates, carbs for short. With the majority of the world on a lo -carb diet (or it feels like it) courtesy of many healthy eating programmes recently that have been hugely successful for weight loss including @thebodycoach are they really that bad? The latest research suggests it can even reduce belly fat
https://www.msn.com/en-gb/health/weight-loss/heres-why-experts-say-you-should-cut-back-on-carbs-if-you-want-to-lose-belly-fat/ar-BBVtSDN?li=BBoPH6F&ocid=U452DHP

I am no expert, so these are my own opinions only, but I truly believe carbs are needed on a daily basis to maintain a healthy lifestyle; I personally feel tired when I cut them out completely. However do we need as many; probably not? Could we live without them for one meal, probably and more so if not exercising in the evening? Could we change to healthier alternatives such as wholegrain, yes?

Here is a facebook live I did recently with a colleague on healthier habitsand how to implement them during your typical day
https://youtu.be/Nir5ddzeRU0

I would love to know if you are cutting back on the carbs, have maybe switched to healthier versions or think it is a load of baloney; feel free to comment below and click follow to continue with the series as I will be seeing you again soon

Sharon x

Why lack of sleep could be affecting your weight loss?

As a mum I don’t believe you will ever get enough sleep again. From the joys of a newborn through to the strife of a teenager. I’m not here to slay being a mum in fact it’s one of the areas in my life where I am so proud looking at my two children. 

However, lack of sleep which comes with this fact can be having an impact on your weight loss journey, how? Let me tell you, your hunger hormone increases which is why you always feel hungry and revert to sugar cravings. As loss of sleep also messes with your leptin hormone it makes it much harder for you to feel full and satisfied.

https://manychat.com/l6/ShazsBeautySecrets

As you cave into your sugar cravings and start to over eat another impact is your metabolism starts to slow and this increases with age (disaster). Do you find your emotions start to increase with interrupted sleep and you become more emotional resulting in you choosing less healthier options. 

So how can we stop what is a given fact, most parent sleep less. Try these four little tricks to see if they have an impact on your sleep routine 
1. Stick to a routine even at weekends so your body gets used to being tired at a set time and waking at a set time.
2. Have your food prepared, those that plan their meals succeed more than those that don’t
3. Try a little daytime nap, 40 winks should do it but if you’re not sure what that is set the alarm for no later than 20/30 minutes and grab a power nap.
4. Take some vitamins that can help with sleep/and or with energy. Nothing wrong with a little help along the way. 

I hope this has helped as it made me realise what an impact lack of quality sleep can have on your body if you’re also on a health journey too. I would love to chat to you if you are struggling with sleep, please reach out and comment or connect with me via (linktr.ee/shaz_crowley)

See you soon,

Sharon x



Stop With the Excuses

How many excuses do you tell yourself every day?
How many excuses do you let your children get away with?

If you want it, you need to work for it and that means working to achieve your goal when the tough gets going; when you’re sick, when you’re tired and simply when you don’t want to.
Consistency + Action = Results

You have to understand why you want a certain goal and visualise how you will feel when you reach it. Write your goal down and look at it every day.. Journal about it, do you feel better when you’re a step closer, write down times when you don’t want to take action and see if there are any coincidences.

If the goal isn’t that important to you, then that’s fine also. A common goal is most women want to lose weight, but deep down many (including myself I might add) are just not willing to take the appropriate action to get the results they need. In this instance; smaller steps, smaller habits and some progress is better than none.

However if the goal is extremely important keep reminding yourself why you started working towards your goal and stop giving yourself the excuses not to take action on a daily basis. img_09251

I would love to hear if this has helped you get back on track with your goals.
Feel free to share to someone that continues to have the same New Year goals.
I’m off to dust my trainers with a home workout and if you would like my recent freebie on how to get into your LBD for Xmas click below
https://manychat.com/l6/ShazsBeautySecrets

See you soon,
Sharon x

 

 

How to find out if you have a Food Intolerance?

More than 20% of the population these days in Western Society have a food intolerance and it’s not nice, simple. Specific foods can be the cause of so many irritations these days and the only way to actually detect them is to remove specific foods from your diet and then re introduce them to see what the cause is or take an allergy test at the doctors.

If, like so many people you are struggling with a wider generic allergy such as wheat then you do have to pay close attention to what you’re eating daily and luckily many supermarkets are now helping us with gluten free foods and other ranges such as dairy free.

So what symptoms should you look out for to see if you too have a food intolerance, here are the common ones;

Itchy Rash – if you suddenly develop an itchy rash after eating then it doesn’t agree with you. Make a note to avoid for future.
Stomach Pain – this is so common and you may need to keep a food diary to see if there is a pattern of when you experience it.
Bloatedness – again another common sign of intolerance as your body tries to digest the food. Keep a food diary to identify patterns.
Insomnia – many people these days are struggling with sleep;  lack of it, a deep sleep or just simply getting off to sleep. Have you checked to see if you are sensitive to caffeine as this can play a huge impact on foods or late night drinks.
Tingly/Itchy Mouth – this would be noticed straight away and you should stop eating immediately and make a note of it.

Here is a short video I did earlier
http://bit.ly/2OrHt1O

Whilst I offer no medical solution to these allergies I have been taking some food supplements myself recently that has helped customers with IBS and bloatedness. If you would like to know more, please message me or get in touch via linktr.ee/shaz_crowley

I hope you have found this useful, if so feel free to share or tag someone that may need to read this and I’ll see you next week, bloated free.

Sharon x

How To Cope After A Bad Nights Sleep

How many mum’s out there for one reason or another has had a bad nights sleep? Teething, nightmares, illnesses, are three main ones I can think of but it isn’t just about the children. Snoring; feeling too hot or too cold and if you’ve drank way too much water any of these can make for a restless sleep.

A good nights sleep is vital for many things; your energy, your mood and it is now linked to our eating habits. So whilst this blog isn’t about helping you get off to sleep, (I’ve wrote about that before), this blog is to help you the morning after a restless night and to help you get the most out of your day.

Here are some Top Tips that I took from an article

  1. Climb the stairs;  10 minutes of walking the stairs can give you more energy than drinking half a cup of coffee
  2. If you do need and rely on that caffeine boost avoid it in the afternoon or you’ll be having another restless night
  3. Eat within an hour of waking for both an energy and mood boost; however avoid the sugary cereals. Oats or eggs are ideal.
  4. Don’t hit the snooze button, you’ll feel groggy once awake and will have wasted valuable time
  5. If you’re struggling have a mid afternoon nap but no more than 30 minutes or you’ll not be tired for your evening sleep
  6. Stick to a regular schedule and let your body adjust
  7. Get some fresh air and consider a walk, as they say blow the cobwebs away

sleep deprivation

Please do let me know if you have found this of value and feel free to share or get in touch if you can add a top tip to it. As a busy mum and FT carer I’m always looking to connect with others and you can connect with me via linktr.ee/shaz_crowley.

Until next week, sleep well

Sharon x

How To Avoid The Germs

It is that time of year again; the temperature has dropped, the kids are back in school and everyone is passing on their germs which means ‘It’s Flu Season’

I don’t believe it can be 100% avoided but you can certainly reduce the risks of infection by following these simple steps.

Increase your leafy greens and in turn boost your immune system; stir-fry some broccoli with a little soy sauce and ginger for a fabulous flu-fighting side dish

Take your vitamins; both vitamins C and D need a boost in winter to protect your immune system

Sleep; it’s amazing that such a simple action and one that most people enjoy can affect your immune system. Many people need a good 7 hours of sleep every night and having an hour without the TV before bed can help you drop off more easily.

Wash your hands; more and more people are contacting the common cold by touching contaminated surfaces, therefore wash your hands thoroughly throughout the day and if needs be invest in a hand sanitizer.

Get spicy; certain spices have been found to be beneficial bug fighters, including cayenne pepper, which contains an active ingredient called capsaicin that beats congestion by thinning the mucus in your nasal passages so you can breathe more easily. Garlic, which contains a ­chemical called allicin, can zap the cold viruses that lead to infection, therefore try adding these spices to soups and stews for a healthier winter warmer.

I hope you have found some value with this blog, if so, please share and do let me know if you try any of these tips or message me if you have one of your own; I love connecting personally with new like minded people. If you would like to know what supplements I use with my family to boost our immune systems then please connect with me via (linktr.ee/shaz_crowley) or alternatively let’s get connected via my new bot
https://manychat.com/l4/ShazsBeautySecrets

Until next week my friend, stay germ free

Sharon x

Energy All Day, Everyday?

Who wouldn’t like all day, every day energy eh, it may seem impossible but it isn’t?

Simple small changes to your lifestyle and your diet can start the process off and be supplemented by specific vitamins until you no longer need them. Some people know and understand this but still don’t make those changes. Let’s start together today.

Recently I have been of the mindset, you only live once, let’s have some fun and that’s great but as you get older, it gets harder to lose weight, harder to look fresh, harder to have energy throughout the day and I would rather feel healthy and energetic for many years to come than have a fun filled life for only a few years. What are your thoughts?

Here are my top 5 tips on making those small changes today,
1. Eat better, stop with the processed food and start to cook from scratch. Cook in bulk if you are busy in the week.

2. Plan in some exercise;  by planning it in your diary you are committing to it. It doesn’t have to be strenuous;  a walk, a cycle ride,  swimming all easy to access in the summer months.

3. Mindset; energy is positive so to make the most of it you need to be in the right mindset and have the right positive attitude and I can assure you it will make a huge difference.

4. Sleep; lack of sleep is a huge factor when it comes to energy and mood so stick to the same sleep patterns throughout your week and weekend.

5. Vitamins; vitamins these days no longer need to be a multivitamin as companies are producing them for specific people for specific issues. Make sure you are taking ones that will help you.

I hope you have found some value in this and over the next few weeks I will be going into each tip in more detail as this is simply an overview. I am on this journey with you, so please click follow and connect with me via linktr.ee/shaz_crowley
If I can help in anyway especially about the specific vitamins then reach out and I will see you again soon.

Sharon

The Power of Vitamins

Who doesn’t lead a fast paced life these days, even more so when you have a young family? It still surprises me as we have so much technology and things at our fingertips than in days gone by, but when speaking to my husband this weekend about it, he believes it is because we do more in one day than we did probably 50 years ago.

Therefore leading a fast paced life on a regular basis can lead to stress, tiredness and unhealthy habits such as junk food and certainly no time for regular exercise or ‘me time’. This is where the power of vitamins come in and I understand that they are not for everyone especially if you eat a well balanced diet. However for some of us, convenience and time seems to take priority.

Vitamins are simply compounds that our bodies cannot produce and we need to get from food but when you are not eating a balanced diet that is when you can start to feel sluggish, tired and irritable, to name a few symptoms. Unfortunately it is only when we feel this way we understand that we are lacking in certain vitamins, therefore I truly believe people should take vitamins before reaching that point.

Today I have been researching magnesium and have found that low levels have a huge  impact on both anxiety and depression which appears to be on the increase as certain statistics are showing one in five adults now suffer from depression. Other connections to low levels include headaches, insomnia and poor concentration to name a few.

Foods that are high in magnesium include seeds, nuts and oats. Therefore if you think you have low levels of magnesium increase the foods that have high levels of it and take a supplement. If you suffer with anxiety or depression and no one has mentioned magnesium to you, then I would speak to your doctor and get some. If this has been of some value, please do share and please reach out if you would like to know about the magnesium supplements that I recommend. You can reach me through any channel at linktr.ee/shaz_crowley

See you next week,
Sharon

Why your ‘diet’ isn’t working for you!

Have you ever wondered why your ‘diet’ just isn’t working for you? You may even not say you are on a ‘diet’ and call it a healthy eating plan as these days the term ‘diet’ sounds so negative.

Here are my top 4 reasons why I believe your diet just isn’t working for you at the moment.

  1. You are eating food that you don’t like; there is a reason you stopped eating Kale and Spinach when you were twenty, it is because you don’t like it. If you do not buy avocado’s regularly, just because they are now classed as ‘free’ does not mean you will like them any more. Stop eating food you don’t like.
  2. You are not eating with the family; this was an all too familiar theme on my many quests to find the perfect diet. I rarely ate with my family. I tried to avoid tea times if I was fasting or alternatively I was cooking separate foods which resulted in an increase in shopping costs. Meal times should be family time where you can sit and chat together and enjoy the same foods. Therefore start cooking what you will all eat.
  3. You are craving the foods you have been told you are not allowed to eat. Your diet starts and straight away you know you have ‘this’ or you can’t have ‘that’ and what is the first thing that you start to crave, ‘the forbidden list’. Yes, to lose weight you do need to reduce the calories and to get healthier you do need to change your habits but complete withdrawals will generally only lead to binges and lost willpower. Tread carefully and either choose healthier versions of the treats you want or have a little of what you fancy but no more.
  4. You have not got the right mindset. If you are constantly thinking negative thoughts such as the shopping bill has increased, I can’t believe I can’t eat any more chocolate, weekends are going to be so boring then this will have a huge impact on how far you get on your journey. Turn this around to thinking more positive thoughts such as how much more energy you will have, think how much your confidence will grow as each day you become more successful.

I hope you have found some value in this and it has shed some light on why your diet just may not be working for you at this moment. If you are working to get healthier this year, do reach out as I would love to connect with you.
https://linktr.ee/sharon__crowley

See you next week
Sharon x

(written from the heart)

How to Stay Motivated

Do you struggle to stay motivated on your healthy journey, are you already bored of what you are eating, you simply want a pizza on a Saturday Night? We are now only into the second month of the year so if you are already struggling with motivation let me share some tips with you on how to stay focused.

Changing habits for the better are never easy and research now confirms that it can actually take up to three months for a habit to become an every day occurrence without giving it any thought. With that in mind we need to keep on doing what we are doing if we are to get healthy so here are my top 5 tips on staying motivated.

  1. Have an event/holiday planned – the reason for this is it will give you a specific time frame of when you need to achieve your goal.
  2. Switch things around – if you are getting bored of what you eat; try a new recipe, a new food. If exercise isn’t your thing, try something that is fun; pole dancing, Glo Aerobics.
  3. You need to see results fast – if you are seeing fast results, then you will stick with it. How do you get these quick results, simply increase the exercise and reduce the quantity of food you are eating. No snacks and No alcohol for a week will give you fast results.
  4. Write it down – having a journal on this journey is a lifesaver. When you are not feeling great about yourself, be honest and write it down and then refer to it when you consider opening the biscuits. It will help you understand why you are getting healthy, you don’t want to feel miserable. On the other hand when you are having a great day, fitting into new clothes, getting compliments, write that down also and you can refer back to it if you start to lose momentum.
  5. Get a buddy to do it with you – having an accountability buddy can help spur you on whether this is your partner or a friend. You can share tips, recipes, success stories and give each other a kick up the bum when you need it.

I hope you have found these five tips on staying motivated useful, I would love to hear back from you and if you would like my free Cheat Sheet on how to increase more exercise into your daily routine, comment below or reach out to me on FaceBook @shazsbeautysecrets.

As always feel free to share and I’ll see you next week

Sharon