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3 Ways Processed Sugar Is Your Kryptonite and How to Reclaim Your energy, Health and Allure Superpowers Without Your Tastebuds Rebelling Against You

Barbara Wicks, Inside Out Radiance Health Coaching

Pure, White and Super Dangerous Food Drug on Your Plate

 
More people than ever are waking up to the fact that food with refined sugar in it increases their chances of weight gain, stress, fatigue and even diabetes because of how it affects their hormones.
You probably also know that it can negatively affect your gut and brain functioning bec ause of the close link between those two organs.

But did you know that processed sugar is what I nicknamed a nutritional thief – an anti-nutrient, which does not add much but, on the contrary, contributes to nutritional deficiencies of quite a few vital minerals and vitamins? 

And did you also know that sugar consumed in excess causes glycation, which contributes to and accelerates skin ageing? 

If sugar is still a major presence in your life and diet and you can’t imagine parting company from it completely at this point, don’t worry, because there are 3 tasty sugar alternatives that don’t hurt your body that I am going to talk about in a moment.  

Those 3 alternatives are:
  • stevia
  • xylitol
  • date sugar
But before I delve more into the 3 sugars I mentioned above, let me expand on the perils of conventional sugar consumption first. 


Effect of Excess Sugar on Gut and Brain Function

If you ever experienced “butterflies in your stomach” or a “gut feeling”, you might have already intuited that there is a connection between your gut and your brain.  Science is now able to prove that such a link exists and it is actually called the gut-brain axis.  The term gut-brain axis refers to a communication network between your brain and your gut, with the two organs being connected both on physical and biochemical levels. 

On the physical level, gut and brain are connected by cells called neurons, which direct your body’s behaviour and which are present in both of those organs.  Neurons from the gut connect to the brain through the nerves in your nervous system.

On the biochemical level, gut and brain are connected via various neurotransmitters, which are substances produced largely by our brains, but with some of the neurotransmitters also being produced by gut cells and trillions of microbes living there:

• a large proportion of serotonin, which controls happiness and our body clock, is produced in the gut
• GABA (gamma amino-butyric acid), which helps to regulate the feelings of fear and anxiety, is also produced by the gut 

Your gut-brain axis is also connected through the immune system.  Gut and gut microbes play an important role in your immune system and inflammation by controlling what is passed into the body and what is excreted.  Having your immune system switched on and in overdrive for too long can lead to inflammation, including neuroinflammation - which is associated with brain disorders such as low mood, depression and Alzheimer’s disease.

Where does sugar come into this picture? 

Consuming excess sugar on regular basis upsets a delicate and finely tuned balance between good and bad bacteria in our guts, leading to a condition called dysbiosis.  This means that bad bacteria can get out of control, which in turn makes us more prone to developing SIBO (small intestine bacterial overgrowth), leaky gut, bloating, gas and other gut related complaints. In more severe cases it can even lead to development of autoimmune illness. 

If you continue the high sugar diet over a long period of time, inflammation will become more of an issue as your immune system will be trying to keep your gut in check.  And because of immune system being in overdrive, it won’t be able to perform its regular task of healing the body. 

Is this making you want to reduce your sugar already while still loving life's sweetness?

If so, grab my FREE guide to creating a beautiful holistic spa experience in the comfort of your home called Radiant Home Spa Day, which includes a desert section with suggestions for a couple of simple sweet treats that can be made within minutes, are completely guilt free and which pack a lot of nutritional goodness within them.  


But also carry on reading this blog, as there is still more juicy information to be revealed.


Effect of Excess Sugar on Nutritional Status of Your Body

As I already mentioned earlier on, sugar is an anti-nutrient capable of creating nutritional deficiencies of several very important minerals and vitamins in our bodies:

• vitamin D

Researchers discovered that a high intake of fructose in the diet can massively increase the amount of enzyme responsible for breaking down vitamin D, while also decreasing the amount of hormone responsible for assimilation of vitamin D into the body.  And to make things even worse, low levels of vitamin D can then further enhance inflammatory effect of high fructose intake on our bodies, contributing to such problems as non-alcoholic fatty liver disease (NAFLD) in some cases.

• calcium

Likewise, because of vitamin D’s and calcium’s synergistic connection (vitamin D facilitates absorption of calcium by regulating active calcium transport in the small intestine), low levels of vitamin D will have adverse effect on availability of calcium to the body.  This can pose serious concerns, especially during periods of increased need, such as pregnancy or healing of broken bones.

• calcium, magnesium and chromium

High intake of simple sugars in the diet will also contribute to increased excretion of minerals such as calcium, magnesium and chromium through the urine, further contributing to blood sugar problems, as all of those minerals (magnesium and chromium in particular) play an active role in the maintenance of stable blood sugar levels.  Magnesium, by the way, is involved in nearly 200 different functions in the body, so its deficiency can cause or contribute towards a large number of signs and symptoms of ill health.

• vitamin C

And last, but not least important, is the impact of high intake of dietary sugar on vitamin C absorption.  Studies show that both glucose and vitamin C share the same transport mechanisms required for them to enter cells.  This means that high levels of glucose - either in the intestines or in the blood - will slow down or limit the absorption of vitamin C by our bodies, because of the two compounds competing for entry point. It is a bit like two people trying to get through a door at the same time and with one of them having to give way to the other.  And given one of the most important function of vitamin C is related to immunity, high sugar intake is likely to have a negative impact on our immune function. 

So are you now wondering how on earth you might be able to reduce you sugar intake without feeling those bothersome cravings that can sometimes plague us when we try to improve our diets? 

Fear not, as I am going to give you a tip that’ll help resolve your dilemma. 

The way to tackle this problem is by incorporating naturally sweet vegetables into your diet. Those are:
• beetroots
• sweet potatoes
• carrots
• vegetables from the squash family

They can be served in the form of side dishes, soups or even stand-alone salads that can be made either sweet or savoury depending on the finishing touches you add to them.  Adding a protein source and a good fat to those dishes will further help to stabilise your blood sugar levels and keep them on an even keel for longer.  

The possibilities are truly endless and your only barrier is your imagination.  But if you need a bit of a hand making a start, let me share a tasty recipe that has been passed on to me by one of my Polish university friends well over 2 decades ago.  

I have adapted it slightly over the years to make it more waistline-friendly, but it still remains one of my go-to dishes when I start craving some wholesome sweetness in my life. 

Beautiful Beet Salad to Beat Those Cravings

This salad lends itself to quite a lot of modification, depending on how sweet your sweet tooth is and whether you will be eating it on its own – as a bit of a healthy treat, or whether you plan to serve it as a side dish alongside something else.

Basic ingredients include:

• 6-8 medium sized, cooked and peeled beetroot – chopped into small cubes
• an orange (or two) – peeled, de-seeded and chopped into small chunks
• a big handful or two of shelled walnuts – chopped into small bits

Mix all the basic ingredients together and then:

a) for a more savoury version add 
• half an onion chopped finely
• some salt and pepper
• olive oil to finish

b) for a more savoury version add 
• a handful of soaked raisins 
• dressing made from plain yoghurt or Greek yoghurt


Effect of Excess Sugar on Accelerated Ageing of Skin and Other Organs

Even though this may not be the scariest of potential side effects of excess sugar in our diets, it is something many of us might pay attention to, especially if we want to keep our youthful glow and our bodies working as best as they can for as long as possible.

The bad news is that sugar interferes with the quality of collagen present in our bodies through a process called glycation, which results in the production of advanced glycation end products (AGEs). This takes place when sugars are randomly attached to proteins and fats, disrupting their regular functions. 

To understand this process better, have a look at the diagrams and pictures below, which use collagen (a protein) as an example. 

1) When sug ar comes into contact with a protein such as collagen, it immediately reacts. This generates Reactive Oxygen Species (ROS – free radicals), which leads to cross linking of collagen and inflammation.

2) Advanced Glycation End Products (AGEs) are formed and bond with a receptor on a cell to form Receptor-AGE (RAGEs).

3) This causes inflammation, inhibits skill cell growth and contributes to cross linking of collagen.



In summary, AGEs contribute to conditions like diabetes, Alzheimer’s,  heart disease, and true to their name lead to premature aging, especially of the skin.

 

So now that you have seen even more evidence about why too much sugar in your life may not be such a good idea, how are you going to reduce its presence and overall impact on your health without suffering terribly in the process of making such changes?


And what qualifies me to be talking to you on this subject? 


Apart from the fact that I have been a certified nutritional therapist since 2006 and helped many people improve their diets, including ending their dependence on processed foods and sugar,  I myself also had a bit of a history of a sweet tooth in the past, going as far back as my teens and twenties.


Picture a scene slightly akin to a clip from a horror movie with a bit of a twist.  A family member wakes up in in the middle of the night disturbed by some noises coming from downstairs.  Fearing the worst, they quietly creep down to check what the commotion is - armed with a baseball bat for protection, just in case.


And their fears come true as they see a shadowy figure loitering in the kitchen.  Just as they’re about to go into attack mode, they realise  it’s YOU!  Phew!  But what are you doing there, terrifying everyone?

 

Well, it turns out you were ransacking the fridge for some midnight snacks and making an awful racket while you were at it. Does this sound familiar?  It does to me, because this is actually MY true story!

 

Years ago, while at university, I’d sneak around in the middle of the night looking for sweet treats.  As soon as I found them, I’d binge on them to the point of feeling like my stomach was about to explode.  I never ended up feeling satiated either.  It was more like my mouth felt grossed out by all the toxic waste I’d just crammed into it.

 

Why did I do it?  I suspect I might have had a touch of hypoglycaemia (low blood sugar), brought on by the stress of my degree, combined with my bouts of calorie restrictive dieting, that I did because I wanted to look like my slimmer friends.

 

I fridge raided for a few years, even though the rest of the time I ate quite healthy food.  It was only when I studied nutrition and stress that I realised there are much better ways of satisfying my sweet cravings.

 

Finally, I found freedom from stuffing myself with biscuits, cakes and other foods containing processed sugar.  All this stuff is completely devoid of any nutritional value and, as I already explained, contributes to increased weight, poor skin, fatigue and a number of other health complaints.

 

I also learned that there is no shame in eating any food.  The trick to maintaining a healthy body isn’t through deprivation, calorie counting and hating your thighs.  It’s in fact all about tapping into the natural wisdom of our bodies, recognising our natural hunger signals and enjoying the foods that support that feeling of satiety. 


So that is what I do nowadays, both when experiencing cravings myself and when working with clients on helping them recognise and beat their own sugar addiction.

 


This Is What You Can Do Right Now To Help Yourself Feel and Look Better


So going back to my earlier promise of telling you about healthy alternatives to conventional sugar, let’s talk about our 3 nutritional stars, i.e. xylitol, stevia and date sugar and how you can use them to get some pleasure without guilt back into your diet.


Xylitol


Xylitol is a naturally occurring alcohol which is extracted from birch trees. It is widely used as a sugar substitute and in "sugar-free" chewing gums, mints and other healthy sugar-free sweets, as it is believed to be helpful in preventing cavities.


The best way to incorporate xylitol into your diet is by purchasing it in granular form. And these are the reasons why it is worth considering as a sugar alternative:


  1. It doesn't taste precisely like table sugar (sucrose) but you'll like it because has no aftertaste.
  2. It looks very similar to regular sugar and it's used in the same quantities to sweeten things (foods, beverages).
  3. It can be used as a sugar substitute in recipes (except those where it's needed for yeast to rise).
  4. Xylitol only contains 2.4 calories per gram whereas sucrose has 3.87. That's a reduction of about 30 per cent.
  5. 2 tsp. of granular xylitol a day can help to prevent tooth decay.
  6. Most adults only need about 2 teaspoons of xylitol per day. 1 teaspoon = about 4 grams. 
  7. Adults will only need to find a way to sprinkle 1.5 to 2 tsp. into their daily diet.


You'll find that it costs several times more than regular sugar, but that seems a small price to pay considering all the benefits that it provides and how little you need to use to get them.


WARNING: Dog owners should know that xylitol can be toxic to dogs, even when the relatively small amounts from sweets are eaten.  If your dog eats a product that contains xylitol, it is important to take the dog to a vet


Even though I no longer bake on regular basis, I still occasionally succumb to the allure of a home-made, healthy cake.  When I do, one of my go-to recipes would be a modified version of Nigella’s apple and almond cake, using xylitol instead of regular sugar and reducing the amount of it by a third, plus increasing the amount of a couple of other healthy ingredients, which instantly lowers calorific value of the cake and also makes is more suitable for diabetics.  I have in fact gifted this cake to diabetic friends and had raving reviews.


The other great point about this recipe is the fact that it is suitable for people who are celiac or gluten sensitive (which I really appreciate, being gluten sensitive myself) – making you even more popular with your friends who have special dietary needs, should you decide to share this cake with them.


Guilt-Free Apple and Almond Cake (Celiac and Diabetic Friendly)


For the apple sauce:

  • 4 tart eating apples (such as Braeburns)
  • 1 tablespoon lemon juice
  • 2 teaspoons xylitol


For the cake

  • 1 splash of almond oil to grease the tin
  • 8 large eggs
  • 350 gm ground almonds
  • 225 gm xylitol
  • 2,5 tbs lemon juice
  • 50 gm flaked almonds


Method:

  1. Peel, core and chop the apples roughly. Put them in a saucepan with the lemon juice and xylitol.
  2. Cover the pan and cook over a low heat for about 10 minutes or until you can mash the apple to a rough puree with a wooden spoon or fork. You should have about 380gm (1 and a 1/3 of a large cup of puree. Leave to cool.
  3. Preheat the oven to 180ºC/160ºC Fan/350ºF and oil a 25cm / 10 inch springform tin with almond or a flavourless vegetable oil and line the bottom with baking parchment.
  4. Put the cooled puree in the processor with the eggs, ground almonds, xylitol and 2,5 tablespoons - or generous squeeze - of lemon juice and blend it all to a puree.
  5. Pour and scrape, with a rubber spatula for ease, into the prepared tin, sprinkle the flaked almonds on top, and bake for 45 minutes.
  6. It's worth checking after 40 minutes, as ovens do vary, and you might well find its cooked earlier - or indeed you may need to give a few minutes longer.
  7. Put on a wire rack to cool slightly, then spring open.


This cake is best served both slightly warm and is delicious that way but also when it is cold.



Stevia


Stevia comes from the leaves of a South American shrub Stevia Rebaudiana, the leaves of which contain several compounds that are extremely sweet tasting. 


The white powdered and clear liquid stevia extracts are purified concentrates of those sweet-tasting compounds known as glycosides and the plant contains of a number of them, including stevioside and rebaudioside. Those extracts are approximately 200 to 300 times sweeter than sugar, 


The whole dried green herb, on the other hand, even though a lot less sweeter than extracts (approximately 10 to 30 times sweeter than sugar) retains all the medicinal attributes of the herb but can lend anything added to it a slightly grassy flavour, so may not be as suitable for adding to bakery goods as the extracts are.


The taste of Stevia is not identical to sugar but has a flavour more like nectar or liquorice.  Stevia also contains some bitter compounds and their presence is directly related to the quality of the leaves used.


The quantity of Stevia to be used with be dependent of the strength of the concentrate, so will vary from brand to brand. As a general guide and with many concentrates containing between 85-95 % of stevioside, the following can be tried:


  •  1/3 – 1/2 tsp of powdered extract = 1 cup of sugar
  • 1/2 tsp clear liquid extract = 1 cup of sugar
  • if used as a sugar replacement in your drinks, usually just a couple of drops are needed


Because of very small quantity of stevia needed to sweeten a recipe, you may find that adjustments may have to be made if baking with it to replace the bulk and characteristics of traditional sweeteners. Unsweetened apple sauce (or other fruit sauces), as well as nut butters, can be helpful in making up for the bulk and texture of sugar in such recipes.


To get your creative juices flowing, here is a simple recipe for a Ginger Ale using stevia as a sweetener:


Ginger Ale with Stevia


  • 1/4 cup of peeled and sliced fresh ginger root
  • 1/2 lemon or 1 small lime, sliced  in thin rounds
  • 4 cups water
  • 1/3 to 1/2 tsp powdered stevia extract (to taste)
  • 2 pints of chilled, sparkling mineral water


1.    Peel and slice the ginger and slice the lemon and lime into ¼ inch circles.

2.    Place the ginger and citrus in the water in the pan and simmer for 20 to 30 minutes.

3.    Strain the liquid into a glass jar or other container. Stir in the stevia extract to taste and refrigerate.

4.    To serve, pour about equal amounts of the ginger water and chilled sparkling water into a glass. 



Date sugar


Date sugar is not really sugar – it is simply granulated dried dates.  However, it does resemble brown sugar in appearance and can be used as a substitute for it in many recipes for baked goods.


Health benefits of date sugar are as follows:


  • full of dietary fibre because of whole fruit being used in its production (unlike with sugar cane) – on average it is 3gm of fibre per 100gm dates
  • full of potassium, magnesium and copper, with a 100-gram serving of dates providing over 15% of the daily RDA of these important minerals
  • provides moderate amounts of iron, calcium, phosphorus, niacin (vitamin B3) and pyridoxine (vitamin B6
  • dates are an exceptionally concentrated source of antioxidants and date sugar has been shown to have strong antioxidant activity too


A slight downside might be the fact that date sugar is still a significant source of simple carbohydrates and calories, so you should use it with caution, just like all other sweeteners.


And here is an idea for healthy and tasty smoothie recipe to get you started (using whole dates though).

Quantities are approximate, so feel free to experiment to get the taste just right for you.


Cashew and Cocoa Date Delight


  • a handful of cashew nuts
  •  250 ml of coconut or almond milk
  • 2 teaspoons of cocoa powder
  • 1 small banana (you can use a frozen one for a cooler and frothier finish)
  • a couple of dates, pitted


Blend all the ingredients together using a Nutribullet or a regular blender and enjoy your healthy treat without any guilt.



So now that you know those 3 healthy sugar alternatives, I hope that you feel a lot more optimistic and excited about your journey towards achieving better health and preserving your youthful looks and vitality for longer. 



And if you would like some further help on that journey, I also wanted to let you know that I included more delicious, sugar-balancing recipes for breakfasts, lunches and dinners, as well as some healthy sweet treats in my FREE guide to creating a holistic spa experience in the comfort of your home.


To claim your own copy of the guide simply click here



With my best wishes for lots of radiance in your own life



Barbara

Inside Out Radiance Health Coaching

www.insideoutradiance.com

Can Certain Foods Help Fight Depression? The Latest Research Explained

by Barbara Wicks • 30 Sept, 2024
As a busy woman constantly juggling the demands of your career and personal life, you're intimately familiar with the toll it can take on your mental well-being. Fatigue, low mood, lack of motivation, and brain fog can become unwanted companions, leaving you feeling less than your best self. But what if I told you that in many cases the solution to boosting your mood and mental clarity could be as simple as tweaking your diet? Recent research has shed light on the powerful connection between the foods we eat and our risk of developing depression, offering an empowering and practical approach to supporting your mental health. The Gut-Brain Connection Unveiled For years, scientists have been exploring the intricate relationship between the gut and brain, which is known as the gut-brain axis. This bi-directional communication pathway involves an interplay of numerous factors, including the gut microbiome, immune system, and various metabolic processes. In a ground-breaking study published in Nature Microbiology, researchers found that individuals with depression had significantly different gut microbiome compositions compared to those without depression. Specifically, they observed an increased presence of certain bacteria linked to inflammation and a decrease in bacteria known for producing compounds that support brain health. The Anti-Inflammatory Diet: A Potential Game-Changer Chronic inflammation has long been associated with an increased risk of depression and other mental health issues. In light of the gut-brain connection, researchers have turned their attention to the anti-inflammatory potential of certain foods and their impact on depressive symptoms. A recent meta-analysis published in the American Journal of Clinical Nutrition examined data from numerous studies and found that adhering to an anti-inflammatory diet rich in fruits, vegetables, whole grains, and healthy fats (such as those found in fatty fish and nuts) was associated with a lower risk of developing depression. The Power of Probiotics and Prebiotics As our understanding of the gut microbiome deepens, researchers are also exploring the potential of probiotics and prebiotics in supporting mental well-being. Probiotics, the beneficial bacteria found in fermented foods like yogurt, kefir, and sauerkraut, have been shown to positively influence mood and cognitive function. In a ground-breaking study published in the journal Gastroenterology, researchers found that individuals with depression who consumed a probiotic supplement experienced a significant reduction in depressive symptoms compared to those who received a placebo. Additionally, prebiotics – the fibre-rich compounds found in foods like onions, garlic, and bananas – act as fuel for the beneficial bacteria in your gut, promoting a diverse and thriving microbiome, which has been linked to better mental health outcomes. Putting it All Together: A Holistic Approach While the latest research highlights the potential benefits of certain foods in fighting depression, it's important to remember that nutrition is just one piece of the puzzle. A holistic approach that incorporates regular exercise, stress management techniques, adequate sleep, and social connections is essential for optimal mental well-being. By nourishing your body and mind with a balanced diet rich in anti-inflammatory, probiotic, and prebiotic-rich foods, and adopting a lifestyle that supports your overall well-being, you can empower yourself to overcome the challenges of depression and thrive in your demanding career. References: Valles-Colomer, M., Falony, G., Darzi, Y., Tigchelaar, E. F., Wang, J., Tito, R. Y., ... & Raes, J. (2019). The neuroactive potential of the human gut microbiota in quality of life and depression. Nature microbiology, 4(4), 623-632. Lassale, C., Batty, G. D., Baghdadli, A., Jacka, F., Sánchez-Villegas, A., Kivimäki, M., & Akbaraly, T. (2019). Healthy dietary indices and risk of depressive outcomes: a systematic review and meta-analysis of observational studies. Molecular psychiatry, 24(7), 965-986. Akkasheh, G., Kashani-Poor, Z., Tajabadi-Ebrahimi, M., Jafari, P., Akbari, H., Taghizadeh, M., ... & Esmaillzadeh, A. (2016). Clinical and metabolic response to probiotic administration in patients with major depressive disorder: A randomized, double-blind, placebo-controlled trial. Nutrition, 32(3), 315-320. Liu, R. T., Walsh, R. F., & Sheehan, A. E. (2019). Prebiotics and probiotics for depression and anxiety: A systematic review and meta-analysis of controlled clinical trials. Neuroscience & Biobehavioral Reviews, 102, 13-23. About Barbara "My mission in life is not merely to survive, but to thrive; and to do so with some passion, some compassion, some humour, and some style," said Maya Angelou. I embrace that life philosophy wholeheartedly too and try to encourage my clients to do the same. Take Action Now! Don't let another day go by feeling less than your best. Book your complimentary Zoom chat today and take the first step towards a healthier, happier you. During our session, we'll: discuss your current health challenges and goals explore how nutrition and lifestyle changes can support your mental wellness outline potential strategies tailored to your unique needs answer any questions you have about the mind-body connection To schedule your free consultation, simply click the link below, or direct message me with your preferred dates and times, so that I can check my availability and book you in. Book Your Complimentary Zoom Chat Here!

The Courage To Be Disliked: A Journey From People-Pleasing To Authenticity

by Barbara Wicks • 19 Aug, 2024
Introduction When I first came across the book "The Courage to Be Disliked" by Ichiro Kishimi and Fumitake Koga, I was naturally drawn to it because of its title. As someone who still refers to myself as a recovering people pleaser, the concept immediately resonated with me. And after reading the summary and realising that the main premise of the book is based on the principles of Adlerian individual psychology, it made even more sense that I was intuitively drawn to it. My connection to Adlerian psychology runs deep. I trained as an Adlerian counsellor for two years back in 2013 and fell in love with how Adler's work and philosophy on life was helping others make sense of themselves, the world, and the often complex and perplexing interpersonal relationships we form throughout our lives. Although I didn't complete my counselling qualification due to serious health issues and some major personal challenges I was experiencing at the time, the principles I learned during that training have been invaluable in both my personal and professional life ever since. Book Summary "The Courage to Be Disliked" presents its wisdom through a dialogue between a philosopher and a young person, exploring key concepts from Alfred Adler's theories. The book challenges readers to reconsider their perspectives on life, relationships, and personal growth. Some of the main ideas include: the importance of accepting oneself and having the courage to be disliked by others the concept that past experiences don't determine one's future the idea that all problems are interpersonal relationship problems the significance of contributing to others and the community the notion that happiness is a choice and comes from within One quote from the book that particularly stands out for me is: "The courage to be happy also includes the courage to be disliked. When you have gained that courage, your interpersonal relationships will all at once change into things of lightness." Applying The Principles From "Courage To Be Disliked" To Overcome Anxiety and People-Pleasing For those struggling with anxiety, people-pleasing tendencies or other mood disorders, the principles outlined in "The Courage to Be Disliked" can be transformative. Here's how: Liberating Yourself from Others' Opinions: By cultivating the courage to be disliked, you free yourself from the exhausting task of trying to please everyone. This shift allows you to focus on your own values and desires, leading to more authentic relationships and a stronger sense of self. Embracing Authenticity: When you're no longer consumed by the need for universal approval, you can start living more authentically. This authenticity is a powerful antidote to anxiety and depression, fostering a sense of purpose and fulfilment that no amount of external validation can provide. Setting Healthy Boundaries: The courage to be disliked empowers you to set and maintain healthy boundaries. For those prone to people-pleasing, this can be revolutionary. By prioritizing your own needs and learning to say "no" when necessary, you create space for genuine self-care and reduce the likelihood of burnout. Redefining Success: When you're willing t o be disliked, you can redefine success on your own terms. This shift in perspective can alleviate the pressure to meet others' standards and allow you to celebrate your unique journey. Fostering Resilience: Developing the courage to be disliked builds resilience. Each time you stay true to yourself despite potential disapproval, you strengthen your ability to weather life's challenges. Lightening Your Relationships: As the quote suggests, when you gain the courage to be disliked, your relationships become lighter. You'll find yourself surrounded by people who appreciate you for who you are, not for who they want you to be. Embracing Growth and Change: The courage to be disliked opens the door to personal growth. It allows you to take risks, try new things, and learn from failures without the crippling fear of judgment. Personal Reflection In my own journey, I've found that incorporating these Adlerian principles has been transformative. As a recovering people pleaser, I've learned to prioritise my own needs and values, leading to more authentic and fulfilling relationships. I've also found that sharing these concepts with others – both in professional settings and personal interactions – has helped many people gain a new perspective on their struggles with anxiety and self-doubt. The path to cultivating the courage to be disliked is ongoing. It requires patience, self-compassion, and a willingness to challenge deeply ingrained beliefs and behaviours. But the rewards – a lighter spirit, more genuine connections, as well as a stronger sense of self – are immeasurable. For those struggling with anxiety, people-pleasing tendencies or other mood disorders, I encourage you to explore these principles. Whether through reading "The Courage to Be Disliked," or simply starting to question your need for universal approval, taking steps towards authenticity can lead to a more grounded, confident and ultimately happier life. Remember, the journey to self-acceptance and the courage to be disliked is just that – a journey. Be patient with yourself, celebrate small victories, and know that each step to wards authenticity is a step towards a lighter, more fulfilling life.

Are You Lazy And Unmotivated Or Are You Suffering With Undiagnosed Chronic Fatigue Syndrome?

by Barbara Wicks • 03 Jul, 2024
As someone who lost a year of life to staying in bed with FATIGUE, MUSCLE PAIN, DEPRESSION and COMPLETE BRAIN FOG back in 2015, I can relate to and have empathy for anyone suffering with seemingly unrelated health problems, which can make effective day to day functioning impossible. My problems started after 3 years of severe emotional stress and 2 viral infections in 2014 – both factors being common causes for the onset of chronic fatigue in many people. Thanks to my training in nutrition and holistic health and perseverance with emotional healing over the years, I am happy to say that I have managed to heal CFS and am about 80 percent recovered now, with some relapses still happening occasionally, but being very rare in general. So What Is Chronic Fatigue Syndrome / CFS? The name itself has been banded around so much over the last few years, yet I still feel like many people don’t fully understand the implications of what is involved in it. Typically, a diagnosis of chronic fatigue might be considered: In a person with SEVERE FATIGUE THAT PERSISTS OR RELAPSES FOR 6 MONTHS AND 4 OF THE FOLLOWING SYMPTOMS ALSO PRESENT: ➡️ impaired memory or concentration ➡️ multi joint pain ➡️ sore throat ➡️ new headaches ➡️ tender cervical or axillary nodes ➡️ unrefreshing sleep ➡️ muscle pain ➡️ post-exertional malaise The fatigue is severe, of new or definite onset and: ➡️ is not alleviated by rest ➡️ results in substantial reduction in occupational, educational or personal activities CONVENTIONAL MEDICINE will often tell us that we can only manage and minimise the symptoms of chronic fatigue at best ⬇️ by using lifestyle modifications and stress reduction as the main tools, as there is no known medication to take that would effectively get rid of the symptoms altogether. HOLISTIC APPROACHES, on the other hand, tend to be more successful in bringing about lasting improvement, as they will most likely also include and address factors such as: ⭐ diet – including potential food allergies and nutritional deficiencies ⭐ gut imbalances and parasitic infections ⭐ potential hormonal imbalances ⭐ lowered immunity ⭐ environmental factors ⭐ emotional stressors If unaddressed, all of the factors above can be contributing to the worsening of chronic fatigue at times, or people suffering with it not being able to heal and recover at all. If you: ➡️ recognise yourself in the description above ➡️ would like to know how my 3 months health coaching programme using the Reclaim Your Radiance With Barbara method could help you start addressing some of those root causes of persistent and unrelenting tiredness, whether it is labelled as chronic fatigue or not ⬇️ why not book a complimentary Zoom chat with me to discuss your concerns and find out about how I would plan to address them if working together. https://calendly.com/insideoutradianceappointments/free-30-minute-discovery-call?month=2024-08 With Radiant Blessings Barbara Inside Out Radiance Health Coac h

Empathy Without Boundaries Is Self Destruction

by Barbara Wicks • 11 Jun, 2024
This may sound like a bit of a controversial statement in the world where we are all being encouraged to be more tolerant and understanding of one another, as well as our differences and struggles. But the key to understanding what I meant by saying the above lies in the difference between two quite similar yet distinct concepts, i.e. empathy and compassion, which unfortunately tend to get used interchangeably a lot of the time. As someone who used to pride herself on being an empath and a people’s person, I came to understand the price we pay for excessive or misplaced empathy all too well throughout my earlier years, when I would be often severely and disproportionately affected by other people’s low moods, bad temper, mental health issues or general life struggles. And I used to allow some of those things to spill over into my own emotional and energy field, the way many highly sensitive people do before they learnt about making and maintaining their energetic boundaries. So, as you can see from the example above, empathy can be perceived to be “an involuntary breach of individual separateness”, as philosopher Susanne Langer once aptly named it and as such be quite bad for our physical and emotional health. And this seems to apply particularly when we observe someone suffering, such as a loved one. Furthermore, brain scan studies by neuroscientist Tania Singer of the Max Planck Society in Germany have demonstrated that when participants watched others in pain, their brain activity in the regions associated with pain was partially mirrored, which may be an evolutionary adaptation to help us predict, and avoid, how pain would affect us. So what we are being encouraged to do instead of feeling empathy or “feeling into others”, is fostering our ability to feel compassion, which is understood and described as “a feeling of concern for another person’s suffering which is accompanied by the motivation to help” according to Tania Singer. Another well known example of illustrating the difference between empathy and compassion is using the metaphor of trying to help someone stuck in a deep hole by extending a rope to them from above (i.e. compassion) and resisting the urge to climb into the hole with them for comfort and company (i.e. empathy). So, next time you find yourself feeling exhausted by being a highly sensitive person, try to practice establishing stronger energetic boundaries. And remember that you can help others much better from a place of being balanced and not emotionally enmeshed in their struggles. #recoveryfromchronicfatigue# #bettermoodsolutions# #holisticnutritionist# #dynamiceatingpsychology# With radiant blessings Barbara Inside Out Radiance Health Coach

How To Stop People Pleasing And Live With Integrity In 4 Simple Steps

by Barbara Wicks • 06 Jun, 2024
I came across the concept of “The 4 Agreements” by Don Miquel Ruiz quite a long time ago. And I initially read the principles with interest, but also as another pearl of wisdom and common sense in the vast sea of personal development advice that is available to us these days. However, for one reason or another, this information has been finding its way to me again recently on social media, so I decided to take another look, as I don’t believe there are such things as coincidences in life. And very fittingly, those concepts appear to be speaking to my journey of a recovering people pleaser that I have been on for the last few years, as a reminder and an affirmation not to take everything to heart and so personally. According to the publisher of the book, Janet Mills, “The Four Agreements replace conflict, drama, and needless emotional suffering with happiness, personal freedom, love, and respect for one’s “self” and all life.” The teachings are derived from the principles going back to the ancient Mexican culture of Toltecs and they are based on the awareness of the illusory nature of reality and the realisation that what we perceive as reality, is merely collective, unconscious agreements of society. With the bottom line of that philosophy being the fact that we don’t see life as such, but what we do see is our own filter system composed of beliefs, expectations, agreements and assumptions. Those principles can be very useful to anyone aspiring to live their lives in a conscious, honourable and honest way. However I also feel that for women who had had their physical or emotional health compromised in the past as a result of excessive people pleasing and inability to establish and maintain their own boundaries, they are essential signposts on how to conduct oneself in a way that is going to facilitate recovery and prevent future relapses. So my suggestion would be to have a look at each of those agreements when you find a peaceful and uninterrupted moment to yourself and reflect on whether they are already present in your life right now. And if they are not, have a think about how you could start implementing them in a way that would enhance your health, wellbeing, joy and ability to be unapologetically yourself, while also honouring other people’s life journeys. #recoveryfromchronicfatigue# #emotionalresilience# #holisticnutritionist# #dynamiceatingpsychology# With radiant blessings Barbara Reclaim Your Radiance Health Coach

How To Go From Downward Spiral To The Sun Salute With More Ease

by Barbara Wicks • 31 May, 2024
Have You Been Stuck In A Downward Spiral Pose? We all have days when it feels like the whole world is conspiring against us, and no, I don't mean what's been happening in the last few years, although the chaos and uncertainty of what's been unfolding certainly doesn't make life easy sometimes. What I meant was those moments when we feel like we are completely done: - out of power, - out if inspiration, - out of courage, - and out of desire to even try make anything better again. And it's all because of something that happened that triggered our sense of doom and gloom and put our nervous system in that fight-flight-freeze response yet again. And that something could have been an emotionally upsetting incident, or in case of someone who has been battling chronic health problems - a health scare or an accident that left them feeling powerless and out of control. If you have ever dwelt in one of those places, you will recognise its barren landscape - with no growth of any kind or even a slightest hint of sunlight appearing from behind the stormy skies. It's simply terrifying and you are desperate to leave it as soon as you can. And while it is not always possible to change the scenery around you at the click of your fingers, you still have some choices regarding what to do with the stones that have been thrown in your direction. By either continuing to trip over them, or using them to built a beautiful rockery with plants as tough as nails, that will withstand any kind of weather conditions. But before you do that, you must also remember to water yourself, as you are both the gardener and the most important plant in the garden of your life. And none of the other stuff can happen without your presence. So when you feel weary, discouraged and scared, nurture yourself as if you would a tender sapling: - give yourself nourishment and time required to grow stronger, - exercise patience - remember that growth is not an instantaneous process - find the kind of fertiliser that suits your individual needs And above all, always have faith in the miraculous power of nature and your own body to heal, restore and make you stronger. And maybe also try doing an upward facing dog and a sun salute as well - if that's your kind of thing. With radiant blessings Barbara Inside Out Radiance Health Coach

What Do You Do When Life Hands You A Lot of Lemons?

by Barbara Wicks • 30 May, 2024
What do you do when life hands you lemons? Do you make lemonade, gather some snacks, put flowers on the table and invite your friends for a garden party? Or do you hide inside till the storms of your life subside, which may or may not happen any time soon? I was invited to a garden party yesterday by a lovely friend in her late 70s, who is one of the bravest Parkinson warriors I have ever come across. And even despite her ongoing health struggles, she still manages to put a smile on her face, go out and take part in all sort of different activities and groups and even more importantly make the people around her feel like they matter, which is ultimately what we all want. She wasn't having the best day yesterday and had to retreat indoors for a little while, as was feeling weak and worn out. But rather than call it the day as far as the party was concerned, she let her friends lovingly support her through her low until she felt a bit better again. We can't always be fully in control of how our days pan put, especially when we live with a chronic or degenerative condition. But we can certainly take different measures to help ourselves recuperate and also find a supportive tribe of people who will be there for us holding the umbrella on those stormy and cloudy days. Have you found your tribe yet?

Letting Go To Find Your New Happy Place

by Barbara Wicks • 30 May, 2024
Sometimes we have to find the courage to uproot the things that are precious to us and start all over again in a new setting. I took the photo below in 2019, in what used to be my parents flower and vegetable garden, after they sold their land which they tended for 40 years to move to a more manageable house and garden. But before they left, they dug out some of the plants they wanted to take with them and also transported a lot of the top soil to the new setting, as the new garden was ornamental only and grass covered, so the soil would be of really poor quality. I think this is a great metaphor for when we have to make some changes in our life but are feeling really nostalgic about leaving behind all the familiar things, even if they are not manageable or serving us well, and starting something new. Whether it might be a new career, a new place to live, a new way of eating, a new lifestyle or even a new hobby sometimes. And yes, the fear is real, but if we manage to find the courage to make that first step towards change, salvaging whatever possible from the old way of being, we will often be rewarded with luscious, new growth elsewhere. What fears and things that no longer serve you are you letting go of today?

Healing Happens When You Let Go Of Your Expectations

by Barbara Wicks • 17 Apr, 2024
“If you really want a thing to heal, you have to leave it alone for a while and let it learn how to heal on its own” (Author unknown) As someone who describes herself as a recovering people pleaser, the quote above really resonated with me for a few different reasons when I first came across it. Firstly, it acknowledges that just like with physical scabs that mustn’t be picked until they are ready to fall off on their own and unless we want to end up with a scar, healing will inevitably take time. And sometimes that time lasts a lot longer than we hoped for and anticipated. And no amount of wishful thinking and willing that “thing” to heal will make much of a difference until the time and circumstances are right. And while we can use different processes such as lifestyle and dietary modifications or applying healing agents to wounds, in case of physical health problems, or use mindfulness and other emotional healing modalities in case of things to do with our minds to try and speed up the process, realistically speaking we are not in full control of how the healing is going to happen. Secondly, the quote above reminds us about the innate power of nature and our bodies to constantly heal and renew themselves if they are given a chance to without too much harsh interference on our part. Because contrary to what some of us we might think and believe, often it is those fast solutions that we reach for when we are feeling really impatient and fed up with the status quo, that can end up pushing the problem even deeper into our bodies or psyches than would have been the case if we were able to leave it alone and literally do nothing instead. Thirdly, when applied in the context of relationships with other people, this quote also reminds us that as much as it is important to take responsibility for our part in any conflict, misunderstanding or lack of flow in our interactions with others, we are not in control of the other person’s level of awareness, their moral code, or their harsh responses to us due to their triggers or lack of desire to heal themselves. And that all we can do in such circumstances is work on ourselves, while also giving the other party space to heal and process their own stuff until such time that a reconciliation or a renewed dialogue can be resumed from the position of curiosity about one another, rather than finger pointing at the other party or victimising ourselves by believing we are the perpetrator, as many people pleasers have been taught to believe early on in life. Acceptance of all those things is of crucial importance, particularly in case of chronic disease that a person has been struggling to recover from for a long time. Because by constantly pushing for the outcomes we want in the time frame that we deem acceptable and then being very disappointed and maybe even angry if those outcomes don’t materialise in the way we envisaged them to, all we are doing is effectively perpetuating the fight and flight response, which so many of us have been living in constantly for years. And which fight and flight response is also quite likely one of the crucial factors that might have made us ill and struggling to recover from that illness in the first place. If you recognise some of your own issues in what I wrote above and are curious about whether I might be the right companion and the person to help you hold the space on your own journey back to healing, why not reach out and have a one to one conversation with me. Message me for instructions on how to book your complimentary clarity call on zoom, so that we can start unpacking what might be your blocks to healing and living your most radiant life possible. With radiant blessings Barbara Inside Out Radiance Health Coach

Love Yourself Into Feeling And Looking Better & Why Extreme Crash Diets Or Lifestyle Modifications Don’t Work Long Term

by Barbara Wicks • 19 Jan, 2024
January is a month when many women make resolutions to be healthier and lose weight. And while those goals can propel us towards feeling better, they can also be counterproductive if coming from the place of guilt, shame or wanting to keep up with others, rather than our wish to experience the best of what life has to offer and while also knowing that we are already enough as we are right now. Let’s look at weight loss for example. It is customary for many women to sign up for gym membership or various slimming clubs such a Weight Watchers or Slimming World this time of the year and often go from not being very active at all, to doing several exercise sessions a week and restricting their calorific intake quite a lot in order to encourage faster weight loss. And while both of those actions can be very positive in principle if carried out correctly, when we go about them in a wrong way, they can cause us more harm than be of help long term. First of all, many of the slimming clubs rely quite heavily on ready-made meal replacements, which although calorie and macro nutrient balanced, are unlikely to have the same nutritional benefits that eating fresh meals or naturally derived superfoods would have. So it’s not uncommon for women who follow very restrictive and low calorie diets long term to develop nutritional deficiencies, which in turn can adversely affect their health in a number of ways. Secondly, some of the meal replacements contain ingredients which can be harmful to our health, such as artificial sweeteners, many of which are carcinogenic, or anti-nutrients such as soy – which can affect both thyroid health and fertility in a negative way if consumed in excess and in its un-fermented form. And thirdly, limiting our food intake drastically, while also increasing cardiovascular activity quite a lot at the same time, can lead to adrenal burnout. This is especially true for women who are already under a lot of daily stress in their lives, as the intensive exercise is likely to raise their cortisol levels, which are likely already elevated, even higher. At the same time, such drastic food restrictions can also cause the slowing down of metabolism, as the body gets tricked into believing it’s famine season, so starts preserving already scarce resources for the rainy day, by making you burn your food at a slower rate. Which is obviously completely counterproductive to the goal you are trying to achieve. And if you are very unlucky, it can also mess up your hormonal health and fertility, as a nature’s way of preventing pregnancy with what is perceived as not enough resources to maintain it long term. So now that you know why crash dieting and killing yourself on the treadmill is not really that good for you long term, what can you do to get closer to your weight loss goals? Some of the simple strategies that you can put in place straight away include but are not limited to: 1) Getting enough sleep, as deficiencies in sleep are linked to an elevated level of a hormone responsible for increased hunger called ghrelin 2) Tweaking the timing of your largest meal to fall around midday, when metabolism is at its strongest and we are also most active, therefore require more calories to operate in the most optimal way 3) Making sure that at least some of the exercise / body movement you engage in encourages relaxation of the nervous system in order to reduce your cortisol levels What gives me an authority to speak on such subjects, you might ask? As someone who used to be an emotional eater in my 20s and 30s and who also used various slimming supplements earlier on in life, I have experienced first hand what it is like to be out of control with my eating habits, even despite relatively good foundations in that area in my childhood. As I went through life and qualified as a nutritional therapist first in 2006, and then studied counselling, as well as psychology of eating in later years, I also realised that a lot of commonly given advice about weight loss is incorrect and can have many women locked in a perpetual cycle of yoyo dieting. Which is why anyone wanting to embark on a weight optimisation journey needs to start asking questions not just about what and how to do it, but also why certain things are or are not happening for them. And those things can include emotional factors as well, by the way. If you are tired of guesswork, or doing the things you were told to do and still not getting anywhere, why not give yourself a bit of a leg up and book a no obligation Zoom chat with me. In our 30 minutes together, I will ask you about your most burning health concern and explain how working with me might benefit you, should we be a good match. To book your free Zoom call, just follow the link to my online calendar below: https://lnkd.in/ekSxe_cY I am really looking forward to connecting with you and being of service.
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