Tag Archives: motivation
Video

Are you a human being or a human doing?

20 Jan

just-be

I have a confession to make: I like being busy.  Like busy busy.

I came to this realisation over the holidays when I ran out of things to busy my life with.  The house was clean, I’d been to the gym, and friends were away.  It was just me, myself and I.  I had no flipping idea of how to just ‘be’ because I really just ‘do’ too much.

The concept of just sitting down and doing nothing felt obscure to me. As much as I wanted to chill out I couldn’t.  Finally faced with a day of peace and quiet, I found my head filled with thoughts.

If only there were an off switch!

Slightly frustrated I decided that maybe a more active approach to relaxation was in order. Sounds like an oxymoron right? Anywho, I decided to try something I used to do during times of stress which I find quite useful: one minute meditation.  It’s as simple as closing your eyes and focusing on your breathing.  If thoughts appear, just let them float by like clouds passing in the sky and then return your awareness to your breath.

I enjoy listening to this piano music as I breathe, but do what works best for you

I find this one minute is enough to transition me into a calm headspace so I can just ‘be’.

What relaxation techniques do you find useful?

Tags: , , , , , , , , , , , , , , , , , ,

A new year…and it’s time to jump

2 Jan

tumblr_mfvqa2hnBZ1qak0uxo1_500

Happy New Year Diva Readers!!! My oh my it’s been a while since I’ve written to you, and I do apologise for my hiatus, but I’m happy to be back writing again.

2012 was a huge rollercoaster for me. There were highs, lows, and many a lesson learnt.  I started out last year with grand intentions about different aspects of my life, set specific goals, and really worked hard towards achieving them.  Some goals were a complete success, others….not so much.  But all in all 2012 was a great year, and the world didn’t end as the Mayans predicted which means…Hello 2013!

This new year brings with it a new outlook.  A fresh start in which many people make resolutions about their health or fitness.  And of course there are plenty of books, weight loss pills, and fad diets promising results which pray on these innocent people.  The fundamental flaw is not the products, the flaw is us.  They make us believe that we NEED something or someone to fix our problem, when in fact the truth is we are the only ones who can control our destiny.

This was the biggest lesson I learnt in 2012.  I must confess that for years I have been a ‘serial searcher’.  Always looking for something external to help me solve a problem or reach my goal.  I had lost faith in my own abilities; I had lost belief in myself that I ,indeed, could do anything.  I had to face the harsh reality that I was in charge of making things happen.  But why had it taken me so long to accept it?

FEAR.

It all boils down to fear.  

I realised that in order to reach my goals I’d have to do lots of scary stuff all the time.  I knew it was going to be hard and uncomfortable but I needed my self belief back and this was the only way.  In psychology they call this ‘radical acceptance’.  Knowing it’s going to be hard, not wanting to do it, but managing to do it anyway.  You face your fear and realise the world doesn’t end, and so your confidence slowly starts to grow.

It’s kind of like jumping off a tall cliff into the ocean.  You stand at the edge deathly terrified, but you muster up the courage to jump.  You fly through the air towards the ocean with a mixture of emotion; exhilarated yet anxious.  Then finally you hit the calm beautiful deep water, and realise you did it and you are alive.  Each time you jump off the cliff into the ocean, your fear gets a little less as your confidence grows a little more.

26599454020062203_C9eCwNif_c

And maybe that’s why change is so hard.  It’s scary. It’s unknown.  It’s easier to stay with the status quo.  But change IS possible.  You just need to believe that it is.  You need to believe in you!

Once you believe in yourself anything is possible.

“Face your fear. Do it anyway. Leap even before you think you’ve grown the wings to fly. Dare to dream. Take turtle steps towards your vision. You got this.” -Lindsey Lewis

Wishing you all the best for 2013.

-Sarah xo

Tags: , , , , , , , , , , , , , ,

Motivational Monday: Greatness

13 Aug

Happy Monday!!! How was your weekend?  I wanted to start off this week by talking about greatness.  Over the past few weeks we have seen some of the most talented athletes perform some amazing feats.  From death defying dives off a 10 metre platform to the grace and beauty of gymnastics, and the hardcore endurance of the marathon runners.  One thing all these participants have in common is greatness.

But they didn’t get to this point overnight.  It takes years of hard work, and dedication to make it to the top!  And along the way there are many triumphs and tribulations.  If there is one common theme among the athletes I’ve heard from it’s this: each one had a less than ideal lead up to the game, yet there determination and self belief never wavered.  It was mind over matter.

But greatness isn’t reserved for a select few.  There is greatness in each of us.  It is just a matter of finding out your strengths and working towards a goal.

No dream or aspiration is too large to obtain if you are willing to work hard to achieve it.  Just like the humble lump of coal can become a dazzling diamond, you too have the potential to be something great!

Here’s to a week full of greatness.

-Sarah xo

If you could compete in any Olympic sport, what would it be?
We are all great! Tell me one thing that’s great about you?

Tags: , , , , , , , , , , , , , , , , , , , ,

Motivation Monday: Why helping others matters

6 Aug

Hey movers and shakers! Happy Monday! I’d like to start off this week by telling you a quick story.

Picture this: It’s Monday morning rush our at the train station. Myself and the hoard of other 9 – 5ers are lining up at the ticket machines, patiently waiting for our turn to get the golden tickets and be on our way into town.  The train leaves in approximate 3 mins and 39 seconds. But who’s counting really…

The men and women around me are listening to Ipods, checking their email, and rattling through their wallets as we get closer to the front of the queue.  Nobody dare makes conversation.  It’s too early and they need their dose of caffeine before civilised human behaviour takes place.

The train is soon to arrive and I’m almost near the front.  There is an elderly lady a few spots in front of me at the machine now.  I can see she is confused, but everybody just ignores her.  Not their problem.  After a few seconds, I approach the lovely woman and ask is she needs a hand.  Clearly flustered, she says ‘Yes, please! I don’t understand this wretched machines.’

I said not to worry, they can be a little tricky at times.  I showed her which buttons to press and how to use her card to pay.  I could feel the pressure of the anxious liner upers as I took the time to show her the steps.  But soon enough she was on her way with ticket in hand and a smile on her face.

I took a brief look at the timetable as I took my place back in line. Darn I missed the train.  

But it didn’t matter to me one bit.  There would be another train.

What mattered was helping that lady.

I knew that simple gesture was small, but it mattered.  And the smile and thank you she gave me at the end made for a great start to the day.

So this week I urge you to do something great or small for someone just because you can.  Whether it be complimenting someone for their hard work, making and delivering a meal to someone you care about, smiling at a stranger on the street, or just being there for a friend in need.

All too often we get wrapped up in ourselves and forget about those around us.  But every day is a chance to change.  So lend a hand and help out in whatever way you can.  It will enrich your life and brighten the day of those around you.

Here’s to a happy, helpful, week ahead!

-Sarah xo

What will you do to help others this week?

Tags: , , , , , , , , , , , , , , , , ,

Mind over matter

4 Aug

Your mind can be your greatest ally or your worst enemy at times, especially when it comes to health, wellbeing, and even sports performance.

The London 2012 Olympics sees some of the world’s greatest athletes falter under extreme pressure, or an underdog exceed everyone’s expectations.  All the competitors have proven their ability to make it to the top, however, athletic talent is only one factor to the equation.  Being in tip top physical shape is essential, but the power of a performance is also determined by the mind.

Strong mind, strong body

Sports psychologists help athletes deal with the incredible pressure using various relaxation techniques, positive psychology, and one of the most important: visualisation. The power of visualisation and mental training is tied to one important physiological fact: the mind knows no difference between an actual and an imagined activity.  “From the brain’s point of view, when you create an image of an act, that fires off the same neurons in the brain as physically performing the act,” says Victorian Institute of Sport sport psychologist Paulette Mifsud.

“The signal strength, if you like, is greater when you actually perform the act – when you actually lift your leg as opposed to thinking about lifting it – but the neural pathways are the same. And so visualisation strengthens that neural network so it’s more accessible, and becomes the pathway your brain follows naturally.” (Quote taken from ‘All Psyched Up’ by Amanda Hooton, Sydney Morning Herald 2012)

But this technique is not just for the elite.  Visualisation, relaxation, and positive psychology can improve all areas of your life!  Here are a few simple ways they can help:

1.  Heal with hypnotherapy

This alternative therapy is becoming increasingly popular to treat a variety of issues including overcoming addiction, pain management, and even treating irritable bowel syndrome.  However, the exact mechanism of how hypnotherapy works is still under question.  One suggestion is that hypnosis decreases activity in the part of the brain associated with daydreaming, and lets the mind become more open or ‘susceptible’ to suggestions (Source).

To read more articles on self-healing click on the image above.

Putting theories aside though, the benefits of hypnotherapy are becoming more recognized by the scientific community, and particularly for the treatment of irritable bowel syndrome.  I can personally say that I’ve tried it and noticed a marked improvement in my symptoms.  The process includes deep relaxation and training your brain to imagine your gut working synchronously and harmoniously.  It is also important to repeat these visualisations often, so they become the new ‘normal’.

Hypnotherapy can help a variety of ailments, and has few drawbacks compared to say drug treatments, making it an ideal choice to consider to improve your health.

2.  Think yourself stronger

As stated above, muscle strength is not solely determined by the size of your biceps.  Sure size does factor into the equation, but it is your ability to use those fibres which ultimately determines your strength.  So how can you improve your neural network and get fitter faster?

The easiest way is to ‘put your mind into the muscle’.  When working a muscle, such as your biceps, visualise and feel those muscles contracting as you progress through the movement.  The benefits of this technique include greater activation of the muscle, as well as more focused training because you are more ‘present’ in the activity.  Try it today and you’ll be reaping the rewards in no time!

3. Reduce stress and balance your body’s hormones

Stress is literally a killer.  Even though we’ve caged all the predators, our primal ‘fight or flight’ response remains unchanged.  When we detect a threat, our body sends out hormones that stimulate an increase in heart rate and breathing, among other things.  The problem is that these days we’re no longer fighting off lions and tigers, but mortgages, final exams, and the rising cost of living.  And so the stress becomes chronic and can lead to high blood pressure, heart disease, obesity, and even a decreased immune system.

This interesting documentary looks into the chronic effects of stress on the body. Click the image to watch online.

So how’s a modern day gal or guy to cope?  Learn to relax by controlling your breathing.  Simply close your eyes, inhale for a count of 5, hold for 2, then exhale for a count of 5. Repeat this several times and you will find yourself becoming more centred and calm.

It is quite satisfying to know that your brain can better your health, and I hope you find my techniques and suggestions useful.  Why not try one today?  You are only one thought away from being better, faster, and stronger!

-Sarah xo

Do you use any visualisation of relaxation techniques?
How do you cope with stress?

Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Motivational Monday: Green up your life

23 Jul

The other week I went to a wonderful presentation hosted by Green Villages (City of Sydney) on ways to green up your life, and in particular your home.  The panel of experts did a great job imparting their knowledge onto us eager green virgins.  By the end of the night I left with a wealth of information about sustainable living, and also how to become more involved with green projects in the community.  Today I wanted to share a few of the things I learned at the seminar, as well as some advice of my own (including recipes).

Here are my top three tips for living a cleaner, greener, and healthier life:

1.  Embrace second hand

I’m so surprised at the quality items that people often throw away.  In Australia, we have ‘hard waste’ days where you can dispose of unwanted items such as furniture or appliances, so keep an eye out for items that you are interested in (we managed to get a perfectly good flat screen tv once!).  Sometimes all they need is a bit of love to bring them back to life.

Another option is to check out thrift stores, garage sales, or auctions in your area.  You can find awesome vintage clothes, home appliances, or funky dish ware to cook up a storm. A few handy sites are:

2. Be a homemade hero

Store bought items are convenient, but come at a cost in terms of price and packaging.  I’ve personally made the switch from boxed chicken stock and almond milk to a homemade variety.  It may take a little longer to make, but the taste is far superior and I’m also saving lots of money!  Here are the recipes I use:

Homemade Almond Milk

(Low-FODMAP, gluten free, dairy free)

Makes about 2.5 cups

Ingredients:

  • 1/2 cup raw almonds
  • Filtered water for soaking
  • 3 cups filtered water for blending
  • Optional add ins: pinch of sea salt, stevia, or natural vanilla
  • Tools: Blender or food processor; nut milk bag, clean stocking, or fine cheesecloth for straining.

Method:

  1. Place the almonds in a bowl and cover liberally with filtered water. Refrigerate almonds overnight or for at least 8 hours.
  2. Drain almonds and discard soaking water.
  3. Place almonds in blender with 3 cups of filtered water, and any optional add ins.
  4. Blend on high for 2 – 3 mins.
  5. Strain milk through a nut milk bag or clean stocking into a clean jug.  Squeeze the almond pulp to remove as much milk as possible.
  6. Store milk in the refrigerator and use within 4 – 5 days.  This silky smooth milk is beautiful on its own, but you can also use it in smoothies, oatmeal, tea, coffee, or to make ice cream!
  7. Almond pulp will keep refrigerated for up to 3 days.  You can use the almond pulp in a variety of ways. Gina from Choosing Raw offers a few good ideas here: 3 creative uses for Almond Pulp.

Simple blueberry almond smoothie: 1 cup almond milk, 1/2 cup blueberries, 1 tsp natural vanilla extract, sweetener to taste (optional)

Healthy Homemade Chicken Stock

(Low- FODMAP, gluten free, dairy free)

Ingredients:

  • 1.6 kg free range or organic chicken
  • Filtered water
  • 2 large carrots, roughly chopped
  • 2 large stalks celery (including leafy parts), roughly chopped
  • 1 bunch spring onions (green part only) OR 1 bunch chives, roughly chopped
  • 2 bay leaves
  • 1 tsp dried thyme
  • 1 tsp mixed italian herbs
  • 6 – 10 peppercorns
  • Sea salt, to taste

Method:

  1. Remove chicken from packaging and gently rinse. Place in a large heavy bottom pan.
  2. Add vegetables and spices.
  3. Add enough filtered water to just cover the chicken and vegetables.
  4. Cover with lid and place over medium flame.
  5. When stock reaches a boil, turn flame down and gently simmer for 45 mins.
  6. After 45 mins, turn off heat and let stock cool.
  7. Remove chicken when cool enough to handle.  Carve chicken into pieces and enjoy beautifully poached chicken throughout the week. You can use it in sandwiches, salads, or even stir-fries.
  8. Strain stock through a fine sieve into a large bowl. Discard or compost vegetables.  Place stock in the fridge overnight.
  9. In the morning, skim off any fat that has formed at the top of your stock.  Use stock as desired, or divide mixture into 500ml portions and store in the freezer for future use.

Low FODMAP chicken noodle soup: Add chopped veggies, shredded poached chicken, and gluten free noodles to simmering stock. Cook until vegetables are tender and noodles are soft. Garnish with coriander and serve!

The best part about making things at home is knowing exactly what ingredients go in.  No added nasties, which makes for very happy tummies!

3. Support your local community

There are a number of ways you can support sustainability within your community, and meet great people at the same time. Consider joining a local community garden, which you through your local council or websites such as The Australian City Farms & Community Gardens Network.  This is the perfect way to increase your knowledge of food and agriculture, especially if you’re more of a black thumb than a green thumb like me (it’s sad…all the herbs I’ve bought have died).

You can also be green with your dollar by buying at local farmers markets, or joining a food co-op.  Locally grown produce is less taxing on our planet as the food travels a shorter distance to the market or shop.  It is also important to be aware of what produce is in season.  A good guide is to look at the price per kilo.  Fruits and vegetables that are in season are usually cheaper and higher in nutrients than those out of season, which may have to be imported from overseas.

Also take your own reusable shopping bags, and reuse plastic vegetable bags instead of taking new ones each time. Although these suggestions seem simple, they add up in the long run to reduce your footprint on the planet.  Remember small changes equal big results. 

Here are some useful sites to get you started:

If you live in Australia:

  • You can search Market Fresh to find out what’s in season, as well as what isn’t!
  • Buy the Seasons app for your smarty pants phone. It has loads of information about what’s in season, the length of the growing season, and what’s available year round.
  • Search for a Food Co-op near you
  • If you live in Sydney, head to Alfalfa house and raid the bulk bins (BYO containers)
  • If you want to go out for a bite to eat, then try these sustainable restaurants: Dank St Depot in Waterloo or Billy Kwong in Surry Hills (a personal favourite of mine!)

If you live in the US:

  • then head to Eat Local, where you can find produce in season and farmers markets near your area.
  • Buy the Seasons app for your smarty pants phone. It has loads of information about what’s in season, the length of the growing season, and what’s available year round.
  • Search the Food Co-op Directory to find one near you.
  • Buy reusable lunch boxes, shopping bags, or water bottles online at reuseit.com
  • Search the American Community Garden Association for a garden near you, or check out some of their useful resources.

I hope you find the links useful and take some action, great or small, to make your life just a little greener! Have a great monday and a fabulous week.

-Sarah xo

What is your best tip for living a greener life?
What do you make at home that saves you money at the store?

Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

One step forward, two steps back

21 Jul

Sometimes despite our best intentions, we falter.  It starts with a small slip, something insignificant.  A ‘one off’ which really isn’t that big of a deal.  But then suddenly time ticks over and the trip ups start to accumulate.  And then suddenly you find yourself sliding down the mountain you fought so hard to climb up.

This is exactly what happened to me during the latter part of my semester this year.  The stress of studying, assessments, and exam preparation saw my weight take a landslide.  But no one really seemed to notice, so I just carried on as normal, telling myself that I would deal with it when exams were over and I had a break.

To be honest, I don’t weigh myself often at all, maybe once or twice a month.  I really don’t care to know that number.  I just try to tune in with how I’m feeling, how my clothes fit, and my energy levels as a guide.  By the end of the semester I felt lethargic, and weary, so I suspected my weight had taken a bit of a dip.  But I wasn’t prepared for the number that stared back at me when I hopped on the scale.

This is why I hate the scales. Seeing that number made me feel like a failure.  I felt so ashamed.  How could I be back here once again??? And so the negative thinking started…

I knew I needed to get back on track, but I just couldn’t find the energy to do so.  I slipped into what I call ‘autopilot’.  The solution was simple, but I just couldn’t seem to do it!

I didn’t dare talk about it either; instead I just blamed myself.

I think part of the problem with mental illness, whether it be depression, anxiety, mood disorders, obsessive compulsive behaviour, or an eating disorder, is the stigma attached to it.  Many of the sufferers feel like they can’t talk about what’s really affecting them because their friends, family, and society may not understand.  A lot of people just assume that those suffering choose to be a particular way, and that they should just snap out of it.  If only it were that simple.

So I’m breaking the mould and telling you that it’s ok to talk about it.  It doesn’t make you any less of a person.

Everybody has their demons.

I’m facing mine, and hope this encourages you to face yours too (whatever it might be).  I asked for help from my doctor, I talked to my friends, and I told my family exactly what I needed to get back on track.  Support is imperative.  Those who truly love you will be there for you!

The other important thing is to have a positive outlook.  Maintain optimism in the face of adversity.  Your mindset is the most powerful tool you have.

The thought manifests as the word;

The word manifests as the deed;

The deed develops into habit;

And habit hardens into character;

So watch the thought and its ways with care,

And let it spring from love

Born out of concern for all beings…

As the shadow follows the body,

As we think, so we become.

-Buddha, Dhammapada

Indian philosopher & religious leader (563 BC – 483 BC)

I’m writing this piece honestly, but I’m not searching for sympathy.  In fact the exact opposite! I know I’m strong enough to get through this, but others may be struggling and are too scared to pipe up.  So this is for them.  To say it’s ok to ask for help if you falter.  Break the stigma, hold your head high, and march towards success.

If I can do it, you can too.

If you or anyone you know is suffering from an eating disorder or other mental illness, please consider getting help from a professional.  Search for specialty services in your area, or talk to your doctor about treatment options.  

How do you stay positive in life?
Let’s share some inspirational quotes!

Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Monday’s Moves

17 Jul

Hey there everyone! Just wanted to wish you all a happy monday. Did you have a good weekend?

I know we usually start the week with a dose of motivation, but I thought I would mix things up a little.  I feel like I haven’t shared many workout ideas lately, even though I love working out! So today it’s all training talk.

Since finishing the LiveFit program a few months ago, I’ve taken a more relaxed approach to my gym sessions.  I still lift weights, but am enjoying a wider variety of activities such as going for walks, taking classes, and practicing Pilates.  Pilates in particular is one of my favourite ways to workout.  It is great for core strength as well as stress relief; a saving grace during hectic times in our lives!

I could go on and on about my love affair with Pilates! But I’ll spare you that rant and just share my top 3 moves instead.

The roll up

This exercise works the entire abdominal region so kicks butt over the standard crunch in my books

For a description of how to do the roll up click here.

The Hundred

One of my favourites! Get your heart pumping and abs burning

For a description of the hundred exercise click here (scroll half way down the page)

The Teaser

This exercise is no joke…it really targets the abs, and requires good posture.

This picture shows the full version of teaser, but there are many modifications to suit all fitness levels. Click here to read the descriptions.

If you haven’t tried out Pilates I urge you to give it a try.  It will challenge your body, your mind, as well as sculpt some amazing abs.  While we’re on the topic of abs, I’ll also mention Angela’s July No-Crunch Core Challenge. This lady puts together some amazing workouts that are super effective and leave you feeling energized (and more than a tad sore at times too!).  During the month of July there will be 4 different workouts to try on her Fit Bit Friday, so head on over and check them out.

Here’s to an awesome week ahead!

-Sarah xo

What’s you favourite abs exercise?
Pilates, yoga, or both…what’s your favourite?

Tags: , , , , , , , , , , , , , , , , , , , , , , , ,

More than the sum of my parts

16 Jun

“If you constantly live in a state of ‘if only…then’, you completely miss out on the joy of just being.”

Yesterday I stumbled across this quote and it really got me thinking about my past.  I used to be a very ‘grass is greener on the other side’ kind of gal. Never satisfied with where I was.  Always looking to improve myself in some capacity, believing I should be more independent, have a better job, or be fitter than a fiddle.  And while I couldn’t change some of my circumstances, there was one thing I could control: the way I looked.

If only I had straight hair…

If only I had a toned tummy…

If only

If only

If only

I was young, naive and insecure.  I truly believed that looking a certain way equated to happiness, and success.  I mean that is what the media wants us to believe right?!?! Otherwise there would be no need for make-up, or gym memberships, or the newest diet to get your bikini bod in no time.  Physical perfection becomes synonymous with happiness.  And we buy into it.

For me it meant wearing the right clothes, exercising like a fiend, and making sure my hair was just so.  From the outside it appeared that I had it going on, but on the inside I was far from happy.  I distinctly remember looking in the mirror one day and realising something that made me truly sad:  I defined myself by my looks, my physical fitness, and my diet.  But I didn’t know who I was anymore!  I think if my friends were to describe me back then it would probably be something along the lines of ‘Oh that’s Sarah, she works out a lot and eats boring food’.  After realising this I took a long hard look at the way I wanted my life to be and decided to make a change because

I am more than the sum of my parts.

I am smart, and caring, and loving.  I’d even like to think I’m funny at times too.  And surely that must count for something!  My pursuit of perfection had turned from healthy to obsession.  Untangling myself is taking time.  Letting go of bad habits and replacing them with more helpful ones won’t happen overnight.  But I am being patient, and it is paying off.

Today I am right where I need to be.  I do things for the right reasons.  I exercise to enjoy the feel good endorphins, I eat to enjoy different tastes and nourish my body, and I dress according to my personal style and flair.  But more importantly I smile!  Because I am more than the sum of my physical parts.  As I release myself from these internal struggles I start to see the world and life more clearly.  I believe we are all a ‘work in progress’, and life will continue to throw challenges our way.  However, I encourage you to embrace the struggles, as they are not a sign of weakness, but merely a way to test our will and prove our strength.

Being honest about where you are in life takes courage.  I am far from what I once was, but not yet what I am going to be.  And so I leave you with this quote to ponder…

Remember it’s never too late to change the road you’re on.

-Sarah xo

Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

Motivational Monday: Change your Tuna

11 Jun

Hey all! I honestly can’t believe Monday has rolled around so fast! The last week of lectures just wrapped up and now it’s study time as exams start next week. Eeek! So as you can probably imagine I’m slightly stressed, definitely tired, but still very much pumped for today’s post :)

Today I wanted to talk tuna with all you, so I suggest we start at the very beginning…

If you are a fitness fanatic like me, canned tuna is probably in your repertoire of foods that you eat quite often.  It’s cheap, convenient, low in fat, and even comes in yummy flavours.  For a good year I’d say I had a can a day habit.  Whether it be on a salad at lunch, or with some crackers as a snack, tins of tuna always made a regular appearance on my plate.  And I thought nothing of it.  I was in the mindset of fish being a healthy addition to my diet, but I was unaware of the hidden dangers lurking in those tins – Mercury.

Mercury occurs naturally in the environment and tends to accumulate in the aquatic food chain, as methylmercury. This is because mercury from the ocean sediment is transformed into methylmercury by microorganisms.  The mercury is then absorbed by fish through their gills as they swim, and digestive tract as they eat.  So it’s not just Tuna that is affected! All fish will have some level of mercury in them, but the exact amount can vary between species and regions.  As a general rule of thumb, the bigger the fish, the more mercury it is likely to have.

But what does methylmercury actually do and why is it harmful to us?

When ingested, methylmercury is completely and readily absorbed in the gut.  From here it binds strongly to proteins, and amino acids, such as cysteine.  The body mistakes this methylmercury and cysteine complex to be the familiar essential amino acid, methionine.  Because of this, the molecule is freely transported across the body, and even goes through the blood-brain barrier, and can lead to damaging effects.  Mercury also takes a long time to break down in the body (it has a half life of about 50 days), so accumulation and toxicity is possible.

Symptoms of toxicity are often hard to differentiate from other disease states, but some signs include:

  • impairment of the peripheral vision;
  • disturbances in sensations (“pins and needles” feelings, usually in the hands, feet, and around the mouth);
  • lack of coordination of movements;
  • impairment of speech, hearing, and walking;
  • and muscle weakness
Ok so before you start freaking out and throwing all your cans of fish in my face, know this: You can still enjoy your favourite seafood fare in moderation!  A balanced diet with 2 – 3 serves of fish per week is considered a safe and beneficial intake, according to the Food Authority of NSW.  Furthermore, fish such as wild salmon or sardines, are packed with healthy omega-3 fats, iodine, and are a great protein source.
I have personally kicked my can a day habit of tuna and opt for fresh fish instead. Sure it takes a little extra time to prepare, but  it also means more variety in my diet and the fun of trying different recipes!  And for those days when I need a quick meal or snack, I now turn to canned sardines, which are perfect mixed in salad or mashed and spread onto gluten free toast.
If you are in need of some meal ideas, stayed tuned! This week I’ll be posting the recipes for my Lemon Caper Snapper en papillote and Crispy Seared Salmon with Dill.
And for those who are interested, here is a list of the mercury levels of different fish.
Here’s to a happy and healthy week ahead.
-Sarah xo
How often do you eat fish?
What is your favourite fish recipe?

Tags: , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,

← Older Entries

Follow

Get every new post delivered to your Inbox.

Join 483 other followers

%d bloggers like this: