Every Women's Must Have Guide to Health, Wealth & Happiness

EVERY WOMEN’S MUST HAVE GUIDE TO HEALTH

WEALTH &

HAPPINESS

YES U CAN 4 WOMEN

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Copyright Š2010 by Susan Briggs. All rights reserved.

No part of this book may be reproduced in any form or by any electronic or mechanical means including information storage and retrieval systems, or to be sold or resold, without permission in writing from the author. The only exception is by a reviewer, who may quote short excerpts in a review.

Limit of Liability / Disclaimer of Warranty: While the author has used her best efforts in preparing this book, they make no representations or warranties with respect to the accuracy or completeness of the contents of this book and specifically disclaim any implied warranties of merchantability or fitness for a particular purpose. There are no warranties which extend beyond the descriptions contained in this paragraph. No warranty may be created or extended by sales representatives or written sales materials. The advice and strategies contained herein may not apply or be suitable for your situation. You should consult with a professional where appropriate. The accuracy and completeness of the information provided herein and the opinions stated herein are not guaranteed or warranted to produce any particular results and the advice and strategies contained herein are not suitable for every individual.

This publication is designed to provide information with regard to the subject matter covered. The author shall be liable for any loss or loss of profit or any other commercial damages, including but not limited to special, incidental, consequential, or other damages.

Visit the web site: www.yesucan4women.com.au

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TABLE OF CONTENTS Introduction

4

Chapter 1 Your Health

8

Chapter 2 Your Wealth

24

Chapter 3 Your Happiness

36

Chapter 4 Healthy recipes, Menu planner, Shopping Planner Activity Planner, Strengths & Weaknesses exercise

46

About the Author

64

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EVERY WOMAN’s MUST HAVE GUIDE TO HEALTH, WEALTH & HAPPINESS As I sit at my computer preparing to write this E-book, I am reminded of all that I have to share with you and whether or not I will fit it all into one book.

As I ponder what bits of gold to give you so you too can enjoy a life of health, wealth and happiness, three words pop into my mind................thoughts and actions.

You see what you think and what you do will determine the life you are living.

For instance, if you are having thoughts of not being good enough then this will hold you back from taking action in the direction you want to go. For years I had the thought that I was not good enough and no matter what praise I received or what I accomplished I never felt fulfilled and I always felt I had to prove my worth to myself and to others. Now you could say that this thought about not being good enough was actually a belief and it was. Our beliefs begin with an experience from which thoughts are created and when we accept those thoughts as being true and live our lives attached to them, then they become a belief. Because I had this belief, nothing I did would ever feel worthwhile and I spent a great deal of my time going out of my way to please others in order to get praise or recognition that I would then dismiss because it didn’t fit with my belief. It was a vicious cycle that kept me stuck.

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On Oprah's farewell show, in her final message, she focused strongly on how we are each creating our own experience, how we are each responsible for our own lives, and especially how we are, each one of us, completely worthy.

In fact, she said that in the 25 years her show was on the air, the biggest thing she learned was how crippling the feeling of unworthiness is and how it paralyses every single one of us in one way or another, until we begin to know who we really are. Oprah has had a positive influence on many the world over and she is a great example of using what you have to create the life you want.

Oprah has publicly experienced many lows along with the many highs and, she is able to see her failures or mistakes as an opportunity for growth. In NLP (neuro linguistic programming) there is a presupposition that states ‘There is no failure, only feedback.’ Often we perceive lack of success as being a failure and this prevents us from going forth and conquering because we fear failure.

Of course, this also means we are unable to achieve the success we desire so it’s a double edged sword however, if we knew that we could not fail imagine how free we would then feel to give things a go and step out of our comfort zone. Instead of saying ‘I’m no good at this’ or ‘I can’t do it’ you could ask yourself ‘what would work?’ ‘What other options do I have?’ ‘What didn’t go so well and what did go well?’ These are the sorts of questions that will serve you and support you in the direction of your vision.

I am going to write this book in three sections, one section will be on health, one section on wealth and one on happiness so you can easily go to whichever section you feel fits with you at the time. In each section I have provided the tools that I have used personally to get me to where I am today and if you are willing to integrate them into your daily life and/or practice them, then you will have a greater chance of achieving your goals and creating the life you want. I YES U CAN 4 WOMEN

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must stress though that I am not an enlightened being and I have not resolved all my issues. I am a work in progress however, I have learned to move beyond my limiting beliefs and forge ahead with what I desire and create my life based on what I want and what gives me joy. There will always be difficulties in life and the gold is in knowing how to turn them into accomplishments. We will all experience frustration, disappointment, rejection, guilt, anger, sadness and loss and we will all experience illness, injury and aging and, we all possess a mind that can conjure up pain instantly. At any time we can relive a painful memory or imagine an event in the future that fills us with fear. At any time we can compare ourselves to others unfavourably or become engrossed in negative self judgements such as ‘I am fat’ or ‘I’m not smart enough,’ and so on.

I want to share with you these three quotes on life;  Life is spelt H.A.S.S.L.E. – Albert Ellis  Life is difficult – M. Scott Peck  Life is suffering – Buddha

An enlightened being such as Buddha, knows that ‘Life is suffering’ however, life can also be rich, full and meaningful if you are able to accept the pain that inevitably goes with it. We can all lessen the pain in our lives through acceptance and letting go and in the chapters to follow I aim to show you how this is possible and, provide you with techniques from ACT (acceptance and commitment therapy) along with other methods that I have trained in and used with my clients and myself. This book will be full of practical and simple ways to enrich your life and get you from feeling as if you are stuck, with nowhere to go, to moving on and taking the actions required for living your dreams and, achieving your goals. ‘What you believe, you can achieve.’

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Now I have spoken a lot about thoughts and feelings however, in each section of this book you will also be provided with tips and resources that deal with the day to day practicalities of health, wealth and happiness such as healthy recipes, my system for staying debt free and ways to find peace in your busy life.

I trust you enjoy what is to follow and I wish you to know that everything I give you in this book is something that I have implemented in my life at some time or another which means they are tried and tested methods. I would not provide you with anything that I have not used myself because I want to ensure that what I give you is full proof and valuable. In saying that, you may discover that some of the methods are not for you and I encourage you to give them a go and adapt them if you wish. Nothing is set in concrete and you need to do what is best for you.

So enjoy the journey ahead and enjoy all the challenges and achievements that come your way. Flow with life and life will flow with you. Get too caught up in life and you will become tangled and restricted.

I wish you every success.

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YOUR ‘HEALTH’ The dictionary meaning of health is; the general condition of the body or mind with reference to soundness and vigour: good health; poor health. 2. soundness of body or mind;

The condition of the body depends on the condition of the mind and in order to be in good health, to enjoy an abundance of energy and to minimise risk of disease and physical movement it is vital that we work with the mind. If you are reading this and feel that you are not in good health then check in with yourself and notice what thoughts you are constantly listening to. They could be thoughts such as ‘I need to sit down. I don’t have any energy after my busy day,’ ‘I’m too tired to exercise,’ ‘I can’t give up smoking because I’ll put on weight,’ and so on. Whatever your thoughts, chances are they will not be favourable and chances are that whatever is going on in your life, your lack of good health is working against you.

I wouldn’t mind betting that you would love to be fit and healthy, you would love to have the energy to get through your day and you would love to wake up, look in the mirror and see someone you admired and loved. A lot of us equate being healthy to looking like the stick thin girls in magazines and if we attempt to be like them we set ourselves up, not only for disappointment because it may not be the way we are built, but for even more ill health due to severe dieting, substance abuse or eating disorders. Our bodies come in all YES U CAN 4 WOMEN

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shapes and sizes. Some of us are tall, some of us are short. We may be of thin build or medium build. We may be thick set and muscular. As Lady Gaga sings ‘We were born this way’ and whatever way that is, we need to accept who we are and do our best to look after what we have and keep ourselves in tip top shape.

This brings me to the ‘magic of the mirror’ exercise. This exercise can be very confronting therefore please proceed gently and if you feel it is too much then feel free to stop. Remember that anything I suggest in this book, only attempt if you choose to. You are the driver of your bus and only you know what is best for you. When I did this exercise I cried uncontrollably for the first few times. I would cry because of all the pain I was holding onto and because I felt so lost and very sad however, because of the therapeutic qualities of crying, after a while I was able to look into my soul and smile. Every time I look into my eyes I now feel only love and warmth. I would love you to stop reading now and go to the nearest mirror. I want you to look deep into your own eyes and look into your soul. What do you see? What are you feeling? What are you telling yourself?

How did you find this exercise? Was it confronting? Did you feel at peace when looking into your soul or did you, like me, experience a great deal of pain?

If this exercise wasn’t all that easy for you then please keep at it because very soon you will be able to look at yourself and see the beauty and the love that is you. I am reminded of the saying ‘You cannot love another if you do not love yourself.’ I never really understood what this meant until a few years ago. If you do not know how to love yourself then you will continue to neglect yourself. For instance, I was your typical ‘people pleaser’ and wanted so badly YES U CAN 4 WOMEN

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to be liked by everyone. If someone showed signs of not liking me I would go out of my way to find out why and then turn myself into someone they did like.

This resulted in me being an ‘empty vessel’ with no memory of who I truly was because I would mold myself to what other’s wanted me to be. When it came to long term relationships I would falter after a while because I was confused and would ultimately feel used and taken for granted. I had no idea how to give of myself willingly and with love. Of course, I had no realisation back then of what was going on and, after two divorces I was finally given the time and the opportunity to discover myself all over again.

You are a beautiful soul with and were born perfect in every way. Interestingly I was at a training not so long ago and we were asked to say what we thought of various statements about ourselves. One of these statements was, ‘I am perfect in every way.’ As I was sitting right up the very front, directly in front of the trainer, I was chosen to say what I thought of that statement and I answered that I thought it was absolutely true. The reaction I received from my fellow classmates, most of who were psychologists, was one of utter disbelief. This really surprised me and certainly wasn’t what I was expecting.

As it turned out the majority of them disagreed with me and said things like ‘I’m not perfect, nobody is’ or ‘Isn’t it a bit arrogant to see yourself as perfect?’

My response to the was that firstly, in the eyes of the Universe we are all perfect and just because we make mistakes in life or hurt someone’s feelings or get angry or lash out it doesn’t mean we are flawed in any way. It is important to remember that we are not our behaviours and our behaviours are not a pure example of who we truly are. In essence you are perfect. I was fortunate enough to be able to explain myself and I actually received a few nods of agreement and approval. Once my classmates realised that I was YES U CAN 4 WOMEN

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coming from a spiritual direction, they too were able to see themselves as perfect.

I shared all of this with you because it is vital you get clarity on who you really are and it is vital that you begin now to take responsibility for everything that you say and do. Now more than ever, it is vital that you take responsibility.

The ‘blame game’ is over. It is time to pack it away and get real with who you have become whether you like yourself or not. Imagine yourself stepping out of the passenger seat and placing yourself behind the wheel. You are now in control of where you are going. You are no longer leaving the driving up to someone else because that someone else has no idea where you want to go and all this time has been driving around aimlessly with no direction. Now you can decide your direction and ease your foot down on the accelerator to get moving towards your goals and dreams. If you are a speed freak bear in mind that if you go forward too quickly you may crash into something and damage yourself in the process. Start with small actions steps and gradually build them into bigger and bigger steps.

Let’s say one of your goals was to lose 5 kilos. What would one of your first action steps be? It could be that you make a point of having breakfast every morning because you know that if you don’t your metabolism will slow down which means more fat is stored. Another step could be to cut back on your coffee intake or to only eat a small amount of chocolate once a week. When I was a personal trainer I used to encourage my client’s to have a treat day once a week when first starting out because it meant they didn’t feel deprived entirely. If you deprive yourself of small pleasures you may end up giving up on your goal altogether. Once you have got it to once a week you can then YES U CAN 4 WOMEN

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progress to once a fortnight. My favourite takeaway is pizza however, I know how jam packed with fat pizza can be especially with all the cheese, so I weaned myself slowly and now once every two months or so treat myself to a thin crust pizza loaded with vegetables and with very little cheese. It is called a ‘Cow Huggin’ Hippy’ and it is irresistible.

‘Fat tastes good!’ There is no doubt about it. I challenge anyone to disagree with this statement? Fat adds flavour which is why we can become so addicted to fast foods however, herbs and spices taste great too so when cooking start leaving out the butter, the cheeses and the cream and instead cook with organic coconut oil or extra virgin olive oil and add herbs and spices for flavour. Pasta dishes needn’t be cooked with cream as their tomato based relatives are just as tasty and much less damaging. There are different types of fats, some good and some not so good. Let’s take a look at ……..……………….

THE GOOD, THE BAD & THE UGLY 

GOOD - Unsaturated fats are healthy fats that are

derived from plants and lower LDL (bad) cholesterol and raise HDL (good) cholesterol. These fats are found in foods such as nuts and olives. There are two forms of unsaturated fats; mono-unsaturated and poly-unsaturated. Monounsaturated fats are liquid at room temperature but begin to solidify at cold temperatures. This type of fat is preferable to other types of fat and can be found in olives, olive oil, nuts, peanut oil, canola oil and avocados. Some studies have shown that these kinds of fats can actually lower LDL (bad) cholesterol and maintain HDL (good) cholesterol.

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Polyunsaturated fats are also liquid at room temperature. These are found in sunflower, safflower, sesame, corn, cottonseed and soybean oils. This type of fat has also been shown to reduce levels of LDL cholesterol, but too much can also lower your HDL cholesterol.



Omega-3 fatty acids - These include an “essential” fatty acid, which means it is critical for our health but cannot be manufactured by our bodies.

Good sources of omega-3 fatty acids include cold water fish, flax seed, soy and walnuts. These fatty acids may reduce the risk of coronary heart disease and also boost our immune system.

 BAD – Saturated Fats – can be found in animal produce such as beef, lamb, chicken and pork. These animal products are perfectly fine to eat when lean And if all the excess fat is trimmed off however, the skin of the chicken for Instance contains large amounts of saturated fat and is to be avoided, as is pork crackling and the extra fat on beef and lamb. Cream, butter and dairy products also contain large amounts of saturated fats and it is often advised to give up dairy when dieting but if low fat varieties of dairy are fine.

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

UGLY - Trans Fats (trans fatty acids) – occur naturally in some foods such as meat and dairy products however, they are also added to foods such as margarine fried and baked foods. Trans fats are created through the process of hydrogenation of plant based oils and animal fats. Trans fats are considered ugly because of the long list of negative side effects. Heart disease, clogged arteries and high cholesterol are the main health risks but some studies have suggested that diabetes and some types of cancer can be contributed to the ingestion of trans fats. In order to avoid these nasty fats you will need to avoid fast food and commercially baked goods and, in packaged foods look out for the words ‘hydrogenated, ‘shortening, and ‘partially hydrogenated oil’ as these indicate the use of trans fats. It is best to skip trans fats completely.

We need a certain amount of fat in our diet to enable us to process vitamins A, D, E & K. Fats provide us with energy and are necessary for healthy skin and hair. Too much fat however, can lead to weight gain and heart disease. Ideally the total calories that come from fat should be 30% or less and there are 9 calories in one gram of fat. Choose you fats wisely and read the food labels carefully. As a rule of thumb, liquid fats are better for you than solid fats.

While we are on this subject let me share with you some healthy alternatives that you can consider when cooking your meals.

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TEN TOP TIPS 1. For recipes such as casseroles, quiches, and cream soups replace the cream with evaporated skim milk or soy milk.

2. Thicken soups with pureed potatoes or pureed white beans to make it creamier.

3. Make a healthy salad dressing by mixing flax oil with balsamic vinegar, fresh garlic, and your favourite herbs.

4. When making baked goods replace margarine and butter with olive oil and applesauce or prune puree.

5. SautÊ’ vegetables with one teaspoon of olive oil and fresh garlic.

Additionally, add some low-sodium stock, lemon juice, and white wine for more flavour.

6. Roast fresh vegetables in the oven by lightly brushing them with olive oil and sprinkling with rosemary and sage.

7. Make homemade pizza using low-fat mozzarella cheese. Brush the crust with olive oil before baking to give the crust a better flavour.

8. Nuts (i.e. walnuts, Brazil nuts, almonds) and seeds (i.e. sunflower, pumpkin seeds) can be chopped and added to breakfast cereal, yoghurt, salads, and any other favourite foods.

9. Spread avocado or homemade hommos to your sandwich and add olives to your vegetable platters. Guacamole is an excellent addition to your potato in place of sour cream as is hommos.

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10. Whole flax seeds should be kept in the refrigerator and ground before use. Grind the seeds in your coffee grinder and add to yogurt or cereal. Add ½ to ¾ a cup of ground flax to any baked good recipe such as muffins and banana bread. Additionally, you can use ground flax in your breadcrumbs for coating fish or chicken. A mix called L.S.A (linseeds, sunflowers and almonds) can be purchased from any supermarket in the health food section and is another fabulous healthy option full of goodness.

At the end of this book I have given you some of my favourite recipes including my recipe for hommos which I always have made up in the fridge. Low fat dressings are another way to bring life to your salad and, if you are used to slapping the mayonnaise on then these dressings will help you to ditch the mayo.

My father used to always say ‘Everything in moderation’ and he applied this to every area of his life. A little of what you fancy is good for you however, because of the many quick meal fixes and takeaway outlets we have around these days, often we have too much of what we fancy and not enough of what we need. You must have a balanced diet that includes fresh vegetables, lean protein and healthy carbohydrate. Cooking methods are important too as deep frying your potatoes is not a healthy option; a better way would be to scrub them and cook them in their skins to get the most out of them. Stir fries, steaming and grilling are great cooking options and can be done with a wide variety of foods. Ideally half your plate should be made up of vegetables (raw or lightly steamed), a quarter with lean protein and a quarter with healthy carbohydrate such as wholemeal pasta, brown rice or a small jacket potato.

When it comes to protein portions, if you look at the palm of your hand that will give you a good indication of the portion size for you. Moderation is the YES U CAN 4 WOMEN

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key and if it is weight loss that you are seeking then you really must consider what goes in your mouth which brings me to the………

‘Energy in, Energy out’ rule. In other words, what you eat needs to contain less energy (calories) then you expend. For example, if you are tempted to have that large slice of chocolate cake remember how much exercise you will need to do in order to burn all the calories. What you don’t burn will be stored as fat. It’s a simple equation and one that will save you a lot of disappointment and hard slog if you keep it in mind.

EXERCISE is often avoided because it means hard work.

Our bodies are meant to move therefore any exercise you can fit into your day such as walking to the shops instead of getting in the car or walking up the stairs instead of taking the lift is going to be of some benefit.

For weight loss however, you must increase your heart rate to get into the ‘fat burning’ zone. A simple calculation to find what your heart rate needs to be pumping at to get into the ‘fat burning’ zone is as follows; 220 - 23 (age) = 197 197 - 65 (resting heart rate) = 132 132 x 65% (low end of heart rate) OR 85% (high end) = 85.8 OR 112.2 85.8 + 65 (resting heart rate) = 150 112.2 + 65 (rhr) = 177 The target heart rate zone for this person would be 150 to 177 To get your resting heart rate, take your pulse for a full minute before getting out of bed in the morning or, after you have been sitting down for a while.

Ideally you need to be exercising at your targeted heart rate for 30 minutes or more but remember if you are new to exercise then start off slowly. It would also be a good idea to visit your doctor or health care professional before YES U CAN 4 WOMEN

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beginning any exercise program. Cardiovascular exercise is a must for weight loss and increasing fitness levels however, weight (strength) training is also beneficial especially for women. Below are ten powerful reasons to include strength training in your routine.

1) Increased Metabolic Rate - Here is one of the most important benefits of strength training for women. We always want to discover the secrets to weight loss‌ well here is the first secret! Strength training increases your metabolic rate by increasing the calories you burn on a daily basis. The more calories you burn, the more chance you have to drop body fat.

2) Increasing and Restoring Bone Density - Strength training prevents and fights osteoporosis.

3) Increased Lean Muscle Mass - Note: You will not get big and bulky by strength training! You simply do not have enough testosterone in your body.

Yes, if you train for hours and hours and dedicate your life to becoming a bodybuilder you can bulk up but simply lifting weights as part of a regular strength training routine will not cause women to bulk up. With that said, for every pound of lean muscle mass that you have, you burn 35-50 calories per day! This is one of the biggest benefits of strength training for women. After a strength routine your body will continue to burn calories for hours after. It is a good idea to feed your body lean protein after a workout as this will feed the muscles.

4) Injury Prevention - Strength training strengthens our muscles and tendons.

The stronger we are the less chance of an injury. This is especially important as we grow older.

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5) Improved Balance - Especially important as we grow older. Strength training builds a strong foundation. Strengthening our legs and core section means an increase in overall balance and coordination.

6) Decreased Risk of Coronary Disease - Strength training can reduce your blood pressure. It can also decrease your cholesterol levels. These benefits of strength training for women alone are a great reason to begin your program today.

7) Aids in Rehabilitation and Recovery - Strengthening the muscles around our joints is one of the best ways to prevent and recover from an injury. For example, the best way to recover from a knee injury is to strengthen the quads and calves.

8) Enhanced Performance in Sports, Exercise and Life In General - The benefits of strength training for women all boil down to one point- a better overall quality of life. We can perform our favourite activities with more ease and less pain. We are able to increase our health and mental state from a regular strength training routine.

9) Aging Gracefully - With less falls and less injuries we are able to age gracefully. Our lean and toned bodies create a warm and strong persona.

Strength training is a major factor in aging well. Enhancing our muscles and reducing body fat are prime ways to prevent sagging body parts too.

10) Feeling Better and Looking Better - Strength training is a vital part of any fitness routine. Strength training has been shown to increase our muscle tone, decrease body fat, and so much more. A toned body is but one factor to looking great. The other is purely mental. There are so many positive mental benefits of strength training for women. We feel accomplished, secure, and strong after a strength session.

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So now that you know all of the many benefits of exercise, what are you waiting for?

A word of caution though. It is very important that you ‘warm up’ and ‘cool down’ before, and after, any exercise routine. A ‘warm up’ is necessary to avoid injury plus it increases the blood flow to the muscles you are going to be exercising and, to the heart. Five to ten minutes of light to moderate cardio such as walking on the treadmill or a walk to the gym, combined with stretching of the major muscle groups, will be sufficient. A ‘cool down’ means gradually slowing down the level of activity and the main purpose of a cool down is to assist in recovery and bring the body back down to a pre-exercise state. Your heart rate will return to normal and you will be decreasing the risk or muscle soreness as well as relieving the muscles of lactic acid which, if left to stay in the system, can cause swelling and pain. To ‘cool down’ effectively, carry out a low intensity exercise for 5-10 minutes followed by a stretching routine.

If you are choosing to join a health club then you will be given an appraisal which consists of taking your measurements, weight, height, blood pressure and sometimes a ‘skin fold’ test. Your instructor will then ask you a few questions about what you wish to achieve before writing you up a program to suit.

If you are choosing to go it alone there are many inexpensive alternatives.

Once you have had the all clear from your doctor or health care professional you can invest in a fit ball and some light weights to get you going. There are many exercise videos on the shelves of major department stores and it may be YES U CAN 4 WOMEN

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a good idea to start with one or two of these so you can get a visual of how to perform the exercises that will target your main muscle groups. The general rule with a strength routine is to start with the large muscle groups such as back, chest and quads and finish off with the smaller muscle groups such as shoulders and triceps. It is a good idea to vary your exercise routine to give you and your body some variety such as attending yoga classes or playing a sport you enjoy. Find what works for you and make a point of incorporating exercise into your daily life.

I want to give you an insight into what I do to remain healthy and in reasonable shape. As I near fifty, I am even more aware of the need to keep fit and to consume a healthy diet. Also when we hit the naughty forties our digestive system begins to operate less efficiently so it is a good idea to give it a helping hand. Twice a day I drink two teaspoons of psyllium husk in a glass of water.

Psyllium is a natural fibre that will give your digestive system a helping hand and prevent bloating and constipation. This fibre can be found in the health section of your supermarket and is relatively inexpensive. You may feel the need to only take it once a day depending on your system.

I aim to take a brisk walk in our beautiful National Park every day with my dog Austin. Not only do I get a good cardiovascular workout but Aussie also gets to get out of the house and he isn’t getting any younger either so exercise is important for him. On the way there it is downhill however, on the way home it is uphill and a good challenge for my legs and butt not to mention my fitness levels! If I’m feeling super energetic I will jog up. Combined with walking I have a fit ball and free weights and I do a full body routine 2-3 times per week depending on my schedule.

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I drink plenty of water from the minute I get up to the minute I go to bed.

Water is absolutely essential for your health and the best way to hydrate. If you get to the stage where you are feeling thirsty then you are already in the initial stages of dehydration which is detrimental. Drink up and your skin, your internal organs and every part of your body will thank you for it.

My weekly diet consists of lots of raw and cooked vegetables, wholemeal and grain bread, brown rice, wholemeal pasta, lean red meat, chicken, salmon and legumes such as chick peas and kidney beans. Generally I eat red meat about once or twice a week as it has never really been a favourite of mine. If you love red meat then limit it to three serves per week. Chicken gets cooked in a variety of ways in our house as it is loved by all however, when it comes time for my vegetarian delights I am the only one who is interested. If I am making a sandwich for lunch I will use avocado or hommos instead of butter or margarine and it will be jam packed with salad vegetables. For extra zing I add jalapenos! I love my spicy foods and fortunately chilli is great for kick starting the metabolism.

Remember that fad diets are simply not sustainable long term which is why so many of us fail to stick to them and end up putting on more weight. A healthy diet needs to be able to fit in to your lifestyle and there are many simple options available. When it comes to keeping fit and healthy a little bit of foresight and organisation can help you to get started and you will be more likely to stick to it for life. If you slip up then so be it, it is not the end of the world simply get straight back on the horse and continue your healthy ways.

Beating yourself up is only going to cause you to give up and thoughts such as ‘It’s too hard’ or ‘I am destined to be unhealthy’ will not serve you in any way.

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Having a support team or someone to hold you accountable are options if you feel you need it. Imagine the difference you will be making to your life and the life of others once they see how fabulous you look and the endless energy you possess. I have so much more I could share with you however; I believe you have enough for now and I want you to stay interested as there is so much more to come! If you have any questions please feel free to send me an email at susan@yesucan4women.com.au or log onto my website at www.yesucan4women.com.au and take advantage of all the information provided there.

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YOUR WEALTH The dictionary meaning of wealth is; ‘a great quantity or store of money, valuable possessions, property, or other riches’ and money is what we would all love to have more of so why is it that some of us dream of being rich, and that’s where it ends, some of us strive hard to get the financial status we desire but miss the mark, and some of us are already earning what we want plus more. What sets the dreamers apart from the millionaires of this world? I wrote an article on this a while back and thought it would be beneficial to include it here to give you an understanding of, what I believe, are the 3 key elements to wealth.

So what sets the dreamers and the strivers apart from the ones who are earning more than they ever expected. I believe there are three key aspects to being in the financial position that you desire and they are; 

Mindset



Goal setting



Action

Let’s dissect these three key points one by one.

MINDSET – Our money mindset is generational. What your parents or grandparents thought about money will have been passed down the line to

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you. What attitude did your parents or your grandparents have towards money? I know when I was growing up all I heard were things such as; 

“Money doesn’t grow on trees you know.”



“What!” “Do you think I’m made of money?”



“You must save for a rainy day because you don’t know when something will happen that you cannot afford.”



“Money is the root of all evil.” (Love this one)

I could go on however, I’m sure you get the point. What these negative comments did for me was to set me up with a mindset that I must not spend too much in case something bad happened and that I would only ever make enough to live and, I didn’t deserve any more. I used to always consider money to be ‘hard to come by’ and this affected my flow. I am proud to say I have always managed to get by and, even when I was a single mother with two children I managed to pay $40,000.00 off my mortgage in just over two years however, this was due to careful management and planning of my cash flow, not because I was earning loads and loads of money.

I could never see myself being rich. I wasn’t allowing it into my vision because of my mindset and, I never thought myself good enough to be in a position where I could make a lot of money anyway. Now however, my vision for myself is very different and I regard myself of being very deserving of whatever comes my way. I have released the blockages and now believe that I am a money magnet. The more I earn the more opportunity I have to help those in need. It’s fascinating to see what is unfolding for me now.

Our ‘money mindset’ comes down to our beliefs, our values, our self worth and our attitude. If you make the decision to work on the aspects of yourself YES U CAN 4 WOMEN

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that are blocking you from being where you want to be financially then, you will start to feel the shift. You will think differently and you will see a different vision for yourself.

GOAL SETTING – How often do we cruise through life living day by day without really knowing where we are headed? It’s like getting into your car without a planned destination and driving around aimlessly because you don’t know where you are going. To most of us that wouldn’t make sense, would it? So why is it that we don’t make any plans for our destination in life?

Goal setting is vital if you want to go somewhere in life. Take some time to figure out what it is that you want out of life. What would give you fulfillment? There could be many things that you could include because there are so many facets to life. For instance, you may wish to set goals for your love life, your career, your health, your finances, your social life or your personal development and, once you have a picture in your mind you can then start the planning. This is where goal setting comes in.

Start off with the end in mind and create small bite action steps that will move you closer to where you want to end up. For instance, if you wanted to improve your wealth you may wish to make your first step researching ways to bring in more income. Have a brainstorming session with yourself. Your second step could be to make up a cash flow management plan that has you setting aside 10% every week for yourself and your third step may be to retrain yourself so you can have the career you have always wanted. Whatever fits with you and your vision for yourself.

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Write down where you will be once you have reached your goal such as; How you will be feeling?

What you will be telling yourself and what others will be saying to you?

What will you be seeing?

Is it sunny, are you surrounded by friends and family and are they telling you how amazing you are, will you be celebrating with champagne. Will you be financing a big lavish party because you can now easily afford to? Really set the scene for yourself and revisit what you have written repeatedly throughout your set period.

My acronym for success.       

S – Seeking U – Understanding C – Conquering C – Challenges E – Employing S – Systems and S – Strategies

So set your goals and ‘dare to dream.’

ACTION – This third key is vital in accomplishing your goals and, your vision for yourself, because without action you will remain exactly where you are right now. Would that be a good thing?

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Do something now that will get you back on the road to success and achievement. Choose the road that is paved with gold and listen carefully for any guidance you receive. Take up any and every opportunity that is presented to you, if it fits in with your vision and, know that through taking action and overcoming challenges, you will eventually achieve success.

If you find you have done something and it hasn’t worked then do something else. If that doesn’t work then do something else and so on and so on until you find the one thing that does. Einstein’s definition of insanity was doing the same thing over and over and expecting a different result. Don’t drive yourself to insanity. Keep taking action and keep doing something different.

Remember also to celebrate your small successes as well as your big ones as this will give you a sense of accomplishment and will help you to keep a positive mindset, even when things don’t appear to be going to plan. If you do not know what doesn’t work then how will you know what does.

Make sure you have a good support network. You want people around you that believe in what you are doing and are willing to champion you and support you in any way they can. Stay strong in your ‘self belief’ and do not allow outside influences to take you away from your goal and your vision.

Start to put these three keys into action and you will notice a huge difference not only in your state of mind but in the reactions of others also. Become a ‘leader’ for yourself and for others and watch closely at what unfolds.

Maybe I need to change the title of this article to ‘How to become a millionaire in three easy steps!’ Seriously though, as I mentioned earlier on, our thoughts and our actions create our results. One of my all time favourite quotes is Mike YES U CAN 4 WOMEN

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Dooley’s catch phrase ‘Thoughts become Things.’ If I had to share with you how to live a life of health, wealth and happiness in three words, that would be my three words of wisdom compliments of Mike. Choose carefully what you think and start now to make your thoughts work for you. Give the Universe a greater chance of providing you with what you want.

Of course, we also need to take action because whilst it is necessary to think the right thoughts we will not get what we want by sitting on the couch doing nothing. The laws of the Universe will not magically send you what you want if you don’t go out there and give it all you’ve got. The more you give the more you can expect back, that is a given. You can begin now to take action in a variety of ways. For example, if you are in debt you can devise a plan to get out such as consolidating all your debts so you have one payment only and you are hit with only one interest payment plus you could write up a budget which fits in with what you earn. Debt is caused by spending more than you earn so plan your finances and take the worry and the stress out of knowing how you are going to pay your bills. I have my earnings divided into categories such as bills, food, holiday, tax and savings so that when I want to buy something for myself, if I have $500.00 in savings I know that’s my limit which means that the money I have allocated for the bills and household expenses is not compromised. It is this method that allowed me to pay $40,000 off my mortgage in just over two years whilst working part time and caring for two children on my own. Plan your finances and start to enjoy life. Watch your savings grow and watch as you become wealthier.

Once you have eliminated debt and eliminated the stress and the worry that leads to poor health you can then begin to look at ways to increase your income. Maybe you have always wanted to start your own business. You have YES U CAN 4 WOMEN

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a head full of ideas and need to release your creativity and develop your passion or, maybe you want to study so that you can make a career change, either way, when you have some money behind you it means building a business and changing careers becomes so much easier and more enjoyable.

SEVEN TOP TIPS FOR WEALTH 

Know exactly what you want and visualise it daily, in great detail, for 510 minutes (no longer) Add colour, conversation, scenery or whatever makes it more real for you



Set your goals and write them down in great detail. Know clearly what you want and where you want to go.

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Take the necessary action to move you in the direction you want to go.

Start with small steps if you are not in a position to go all out. Every action counts

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Make a plan to build your finances or get out of debt. Allocate your weekly earnings and stick to it

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Cut back on unnecessary items in the shopping such as crisps, ice-cream, soft drinks etc. Not only will this help your bank balance it will be beneficial to your health



Research ways to save water, electricity and gas so you can reduce your household expenses. Turn lights off and create an atmosphere with candles (be careful to ensure they have been blown out before you leave the room though), put a load of washing on in off peak times and only when you have a full load, close all doors, windows and curtains to keep the heat in and use a heater that runs on a thermostat, reheat leftovers or use leftover vegetables in a frittata or left over rice in a salad. I’m sure you can think of lots more.

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

Save up all your change and put it in a jar at the end of the day. This really came in handy for me whenever the kids needed a couple of dollars for an incursion or fund raiser at school and it is surprising how quickly it adds up. It also saves you from going to the bank to draw out money or using eftpos if you only need a couple of items for dinner.

Generally the eftpos limit in stores is $10.00 and the ATM limit is $20.00 therefore if you only need to spend $4.00 you are withdrawing much more than you need.

Everything is energy and money is no exception. It needs to flow in and out of your life so be careful not to become too tight fisted or hold on to your money too tightly as you will be blocking the flow. Of course, this doesn’t mean spending beyond your means, it does however mean that you can tap into that energy and enjoy the abundance that is around once you have cleared the debt and the negative beliefs that you may have around money.

You are energy and it’s possible that you are blocking your way to financial independence because of what you believe and think about having money.

If I was to say to you that you could become a millionaire, what would your initial thoughts be? Are you thinking, ‘Hell yeah! Bring it on’ or are you thinking ‘Yeah right, as if, dream on.’ Notice the difference here? Your general mindset around money will have been passed onto you by your parents and your grandparents so take a moment to notice what your thoughts are around money and write them down so you have something to work with. Once you know the thoughts and beliefs that are blocking you, you can then begin to reframe them, in other words change them into thoughts and beliefs that will support you in your endeavor to be financially free.

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There is another concept that I only read about yesterday and that is that clutter is stuck energy. "Clutter is a physical manifestation of fear that cripples our ability to grow." H.G. Chissell. I believe there is something in this so if you are surrounded by a lot of clutter, start now to get rid of it. I have included here a three day exercise by well known wealth guru Suze Orman who also says, and I quote, "If you have debt I'm willing to bet that general clutter is a problem for you too." Suze Orman. I know that after doing this myself I felt lighter and I can now see what I have in my wardrobe!

3 DAYS TO A LIGHTER, MORE LIBERATED LIFE by Suze Orman Have you ever passed by a house where it seems the occupants have never gotten rid of anything, no matter how useless? Old cars, old household appliances, you name it. It's all there, turning the area into a virtual junkyard.

If that kind of useless clutter is visible, what do you suppose it is saying about the invisible thinking or state of mind that produces it? Such a display is a clear illustration and manifestation of poverty thinking. And to a greater or lesser extent, most in fact, probably all of us, engage in it.

When we're afraid to let go of something that no longer serves us, it's often an indication that we're afraid we'll need it later and be unable to get it. But when we don't clear away the old, we can't make room for the new. And when we are hampered by clutter in our physical surroundings, there is definitely clutter going on in our thinking as well, because as we have learned, everything begins in that formless realm of thought and only then moves into physical form. So are you ready to change this? How about we just dive in now and for

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the next three days, clear away the physical clutter? I know you'll love how this letting go will give you a powerful sense of weight lifting off of you.

DAY ONE Begin with this VERY useful suggestion from Suze Orman's book, ‘The Courage to Be Rich.’

Today, take a trip through your home and gather up 25 items that you are no longer using and which are worn out and would be of no value to anyone else.

If there's something you haven't actually used or worn in 12-18 months (other than perhaps a few family heirlooms), and it's not useful anymore, it's time to get rid of it. Throw it out (responsibly, please) or recycle it if that's possible.

25 items. That's today's target, no more and no less. For some of us this will be a big challenge, for others it's a breeze. And for both, this simple action can give you a feeling of relief and lightness. So, go ahead. It's Trash Day! Tomorrow, we'll take the next step in lightening up!

DAY TWO Today we'll continue by taking yet another trip through the house and gathering up 25 more items. This time, they're things you're no longer using (remember: 12-18 months of no use makes it fair game!) but which could be useful to someone else. This time, we're looking for 25 things to sell perhaps at a yard sale, garage sale, flea market, through classified ads, flyers/posters, a consignment shop, or even an online auction.

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Find things that still have useful life in them and just need to go where they will be used and appreciated. Gather them up and then start to figure out how you will sell them and how much money you'd like to receive for them.

It's a good idea to figure out both what you'd like to receive and, the lowest amount you are willing to accept. Once you've got your 25 items, start making whatever arrangements you need to sell them. Our target is to be another 25 items lighter as quickly as possible and to have that extra cash in your pocket, as well! Have fun!

DAY THREE This time, your mission is to gather up 25 more items that still have useful life in them. And this time, the purpose is to find items you can GIVE AWAY. You can give them to family, friends, neighbors, local thrift shops or other worthy organisations. It's your choice. The object is to rescue these things from simply taking up space and energy in your life and environment and to put them back into circulation where they can regain value by being of use.

As you choose each item to put back into circulation, I also encourage and invite you to take a moment to acknowledge with gratitude and appreciation what you've received from your possession and use of each item. And then, if you're so inclined, bless it with your best wishes for whoever will next receive and benefit from it.

YOUR NEXT STEP ...I hope you're enjoying this very practical clutter-clearing process. Perhaps I should have named this something like, “How to drop 25-50 pounds or more in one week –- guaranteed.”

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Now that you've done the first three steps with 25 items in each, you are free to go back and find more things to dispose of, give away, or sell, being mindful of the meaning and value each of these things has had in your life up ‘til now.

We've talked of the necessity of graciously receiving and giving, and now we extend that to the art of graciously letting go of the old, creating a welcoming place, and some would say a vacuum, so that the new can be drawn in.

Here's one more simple exercise, again from the ‘Courage To Be Rich’ by Suze Orman. You can simply imagine this, but actually doing it will make a much bigger impression.

So when you finish reading this, go over to a water tap and turn on the flow.

Fold your hand into a fist and hold it under the falling water. Now, with that fist, get yourself a drink. You see, when our hands are tightly closed, for whatever reason, we cannot accept more. Old thoughts, old feelings, old things, even old relationships have all served us in one way or another, and now we simply bless them, open our hands, and let them move on so that more good, fresh good can make its way to us.

Once again, there is so much more I could share with you however I do believe it is time to move onto happiness. If you have any questions please feel free to email me at susan@yesucan4women.com.au or log onto my website at www.yesucan4women.com.au and take advantage of all the information provided there.

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YOUR HAPPINESS Let’s begin with the meaning of happiness compliments of MerriamWebster’s online dictionary.

‘A state of well-being and contentment. A pleasurable or satisfying experience.’

‘Happiness is when what you think, what you say, and what you do are in harmony’. - Mahatma Gandhi Love this quote from Gandhi as it sums up well what happiness is. What you think crops up again and reinforcing even more the importance of thinking thoughts that will serve you and support you. I have already covered thoughts in enough detail for now and I feel that takes care of the ‘what you think’ part of Gandhi’s quote so let’s take a look at how what you say can affect your state of happiness.

We can put this into two categories, what you say to yourself and what you say to others. How you talk to yourself is a great indicator of how happy you are and how much you value yourself. If you find you are often berating yourself or telling yourself how useless you are or how stupid you are then obviously there is an issue with how you see yourself and you may find that you are lacking confidence or find you are unable to accept yourself fully as who you are. This often plays out in us comparing ourselves to others and

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holding back from doing what we want to do because we fear failure, ridicule or embarrassment.

A trainer I once had said something that made so much sense to me. He said, ‘Happiness is progress’. If ever I had an ‘aha’ moment it was when these three words were spoken to me. When we are progressing it means that we are moving closer to our goals and progress gives us the chance to express ourselves in a way that fulfils us. I wanted to mention this because it is important to note that if you are lacking in confidence you may be holding back your progress and compromising your happiness and if what you are saying to yourself isn’t supporting you then again you will stay stuck.

Negative self talk is damaging to your mind and your soul and if you remember back earlier I gave you the ‘magic of the mirror’ exercise. If you went ahead and did this you would no doubt have had all these thoughts about who you think you are come to the surface which is a good thing because it gives you the opportunity to discover and let go of what is not working for you.

In my CD ‘The Seven Keys to an Extraordinary Life,’ which can be found on my website on the ‘products’ page at www.yesucan4women.com/products/ I discuss choices. We all have choices in every situation and choosing what you say to yourself is no exception. Once you are aware of the damaging effects of what you say to yourself then you have the choice to change it. If you think you are useless, instead tell yourself how worthy you are and, even if you don’t believe it now, the more you tell yourself, the more worthy you will become which means that eventually you will believe it without a doubt.

What you say to others is important also because a few unkind words can stay with a person for life. A few years ago I was challenged by my children and YES U CAN 4 WOMEN

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how they spoke to each other especially the eldest child to her younger sibling.

She would call him a retard, or a loser and she would continually tell him that he was dumb and that she hated him. Now I guess all of this may be considered normal and passed off as sibling rivalry but every time I heard these unkind words I would shrivel inside as I am well aware of the effect worsd can have on the human soul. Of course, I could not sit back and tolerate this and finally after a few months my daughter listened to me and realised the damage she was doing to her younger brother. I had explained to her many times how she was severely disempowering her brother however, on this particular occasion the talk I had with her resonated and she ceased all taunts and nastiness. Persistence is key in all that we do!

If you treat others with kindness and compassion yet don’t treat yourself this way then what is that saying about who you think you are. This would say to me that you don’t feel you are worthy of the same treatment, that you think others are better and more worthy than you and that you don’t deserve to feel worthy or special. The truth is that you are more than worthy and so very special that you must afford yourself the same kindness and compassion. If you don’t then you are doing yourself a grave disservice. Continue with the mirror exercise if you are finding it challenging and notice what happens after a few times of repeating it.

What you do is also especially important if you are to find the happiness that you seek. Are you in a job that you hate? Are you in a relationship that is empty? Are you living in an environment that is full of clutter? If you are doing things day to day that you don’t love and you are constantly going around telling people how much you hate this and how that isn’t working or how badly your life sucks then guess what?.............................the Universe will YES U CAN 4 WOMEN

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continue to give you more of the same. Why you ask? Because that is what you are putting out there and requesting through your thoughts and your actions.

If you hate your job, get out! If you are in an empty relationship, ask yourself why, and if it is worth salvaging start now to repair the bond you once had and if you live in an environment full of clutter, clear it! Do something now to change your current situation and start taking responsibility for yourself. Be the change you want to see. It’s really that simple.

Be, do, have is a great model to go by whether it be health, wealth or happiness you are wanting. Be healthy by learning how to eat well and exercise efficiently, do what it takes to lose the weight or get fit and have the body and the energy that you desire.

Be wealthy by creating a plan to get out of debt or increase your income, do extra work or cut back on costs to save money and eventually you will have the wealth that you desire.

Be happy by taking charge of what you think, what you say and what you do, do what it takes to change by implementing what I have been talking about all throughout this book plus more. Whatever works for you and have all the happiness you desire.

Happiness really comes down to your state of mind. Be what you want to be.

Do what you love and have what you want.

Take time out of your busy day to sit quietly and still the mind. Time spent in quiet meditation can do wonders for your body and your soul. I have included here an article I wrote on meditation and its benefits.

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MEDITATION MAGIC Let’s face it; life in the 21st century is ‘V Busy.’ We race around from sunrise to sunset only to fall into bed totally exhausted and often too tired to sleep. Our minds are still active from the activities of the day and, instead of nodding off straight away our minds continue to process which leads to loss of sleep and periods of insomnia. Our body and our mind end up being robbed of the recharge necessary to function at full capacity.

Frustration, anger, stress, low tolerance levels, illness and bouts of crying are only some of the warning signs that our body gives us and, we need to listen and make an effort to give it the rest it craves.

Meditation is also a fabulous practice if you are wishing to build your self esteem and give yourself a boost in confidence because going within and working through your fears and doubts in a safe and peaceful space is extremely beneficial. It is in the quiet times that we are able to transcend our egoic mind and hear the voice of our soul. This is the voice that holds your truth and this is the voice that will speak to you only with love and compassion.

Meditation can be practiced at any time of the day and even five minutes of quiet time in the middle of the day can help us to get through to the end. Meditation in the evening will help to relax the body and quiet the mind so that when you close your eyes you are ready to fall into a beautiful dream filled sleep and, when practiced first thing in the morning it can set you up for the busy day ahead. The perfect time for meditating is whenever it suits you. It needs to fit in with your lifestyle.

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So what is meditation anyway?

Meditation is a practice of continued concentrated effort upon a sound, an object or the breath. It reduces stress, promotes relaxation and enhances the functions of the body and mind. All it takes is fifteen minutes a day to improve your quality of life immensely.

So how do I practice meditation?

I used to think that I had to sit cross legged on a cushion with a straight back for hours on end and chant. I have to say that I struggled to achieve this even though I gave it a good go. Sitting cross legged and staying there for hours did not fit in with my life as a single mum with two young children. I came to learn, after doing some research, that this is not necessarily the case. The way you choose to enjoy your quiet time is entirely up to you. The only rule is that you are in a quiet place free of any interruptions and trust me you will come to love the escape. When my children were little I had a sign made up that read; “Mummy’s Quiet Time – Do Not Disturb!” I would place this on the door and it didn’t take long before they grew to respect my need for this ‘me’ time. I have developed my own ritual over the years and I rarely deviate unless I am in the great outdoors and wish to sit quietly in nature. My five steps to meditation are as follows; 

Light a beautifully scented candle and burn some incense



Put on some relaxing music that plays softly in the background

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Sit in a comfortable position and ensure it is a position that I can hold for a period of time

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Take three deep slow breaths. In for five and out for five during which time I can feel my shoulders, my neck and the rest of my body

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relaxing. If I am especially tense I will repeat this process until I am fully relaxed 

I then put all my focus on my breath and let my thoughts come and go without giving them any attention. If my mind is racing and I am finding it difficult to ignore my thoughts then I count up to ten and back down again repeatedly until I am able to let my thoughts just come and go like the ocean tide.

Scheduling in some quiet time is the best gift you could give to yourself and your body and your mind will love you for it. An MP3 version or hard copy of my meditation soundtrack ‘Serenity’ can be purchased for a minimal price on my website at www.yesucan4women.com/products/ this track was created especially to assist you in relaxing and letting go.

Does that not entice you to want to give it a go? Trust me; you need to spend this time with you. To me it’s as necessary as eating and sleeping and it can be life changing.

In closing, as you are now very well aware, ‘Yes U Can 4 Women’ is all about Health, Wealth and Happiness and each of these aspects needs to be balanced and in good working order if you are to enjoy your life to the max.

It is most important to feel that life is great and to be able to wake up in the morning looking forward to the day ahead, to enjoy being active and alive, to be able to enjoy some of life’s luxuries and to show kindness and compassion to ourselves and to others. Whatever methods you have tried in the past to bring you to a happy state, without the use of drugs or alcohol, if it works then continue and if it doesn’t then do something else.

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I invest a lot of time researching and trialling various methods and when I find something that works for me then I feel compelled to share it with you, which brings me to a 4 step plan that I received, via email, from ‘Enlightened Beings’ www.EnlightenedBeings.com that is designed to assist you to get to experience enlightenment or as I would say, happiness. I have added a few of my own touches also to give you more to work with.

1)

Making the commitment to living in the present moment – ‘The Power

of Now’ by Eckhart Tolle is a great read on this subject if you want to know more and the importance of being in contact with the present moment is what I tell all my clients. Making a commitment to living in the present moment is to bring your mind to the now and not to the past or the future. Whether you are doing the dishes, hanging the washing out, cooking the dinner or driving to work bring your mind to the present and notice how the soapy water feels on your hands or, when hanging out the washing notice the colour of the pegs you are using. When cooking notice how the oil in the pan changes consistency as it slowly heats up and listen to the sizzle as the onions go into the pan and, if driving to work, listen to the sound the car is making, look at the speedometer (it could save you some money in fines!) and notice how your hands feel on the steering wheel. Whatever you are doing bring your mind (your attention) to the task at hand and, if you find your mind wandering off and getting lost in a sea of thoughts, gently bring it back to the now. If you have appointments to make or you need to plan for future events by all means get this done but do it all inside the space of the living present moment. The here and now is the only place you will find happiness.

2)

Place your focus on your heart – We all yearn to feel loved and to love

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your heart in any way. Without the heart we can feel empty and alone because the heart is the core of your being. The head cannot win over love and even though we need the head for ideas, desires and agendas there is nothing that compares to the power of love and this, can only be found in the heart. When you do drop into the heart space and, to the core of your being, whatever thoughts have been reoccurring inside your head instantly fade into the background because you are connected to your heart. The path of the heart is the path to enlightenment. Can you remember back to when you heard a song that opened up your feelings and moved you deeply? This is you connecting with your heart space and opening up and feeling the love. If you focus on your heart centre every day it will open the greatest door ever to love.

3)

Allow yourself to feel – We all encounter a myriad of feelings throughout

every day, some good and some not so good. If you allow yourself to feel them without holding on too tightly and giving them power then you will be go beyond thought and discover what is really going on at the core of your being. Surrendering your feelings is all about surrendering control. Give yourself the quiet space to be with yourself and your feelings and feel them fully because this will give you great insight into what is going on in your internal world. What goes on in your internal world will directly impact your external world. Accept all feelings and integrate them into your life because they are who you are.

4)

Practice the art of letting go – We often hold on so tightly to everything

in our lives whether it be our money, our debt, our friends or our families and by doing this we block our energy and keep ourselves living with our conscious mind instead of living as the spiritual beings that we truly are. We lose touch and forget to notice the signs that are being shown to us every day. If we get YES U CAN 4 WOMEN

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too caught up in our own world or, our conscious mind, then we miss out on experiencing the freedom and the bliss of simply not knowing. As Spiritual beings we know deep down the importance of letting go of attachments or letting go of how our lives unfold. Life is a mystery and when letting go and letting life unfold without, controlling outcomes, then you can look forward to each day and what it will bring. You can place more attention on looking for the signs that will lead you in the right direction and you can relax as you know that everything will happen as and when it is meant to which is often referred to as ‘Divine timing.’ The best part is that you can begin right now to raise your vibrations and manifest what it is that your heart desires. The pathway to happiness can also be known as the pathway to enlightenment and it can dramatically shift your life and your state of being. Live as you were meant to live and feel the joy that is your divine right. When you do, your essence will grow and radiate out for all to enjoy.

This feels like a great place to wrap up. I could easily keep going however, then you would be reading a novel and do not wish to overwhelm you with information. I want you to stay focused and interested. If you are wanting some healthy recipes and extra resources they will be included in the next few pages and if you still are left wanting more then check out my website at www.yesucan4women.com.au or send me and email at susan@yesucan4women.com.au and let me know what you would like more information on. I wish you every success.

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HEALTHY RECIPES TO GET YOU THROUGH YOUR WEEK!

DIPS Spicy Guacamole Dip 2 Small ripe avocados, halved with stones removed 2 Garlic cloves crushed 1 Small fresh red chilli, deseeded and finely chopped (can substitute with a sprinkle of chilli powder depending on taste ½ Small fresh lemon juiced ½ small red (Spanish) onion finely chopped 1 Medium tomato, finely chopped Black pepper to taste if desired In a medium sized bowl, add avocado flesh and mash with fork until smooth Add the lemon juice, pepper and chili and combine well Add onion, tomato and garlic and mix well Seal and place in refrigerator until ready to serve Serve as a snack with crackers Hommus 1 x can of chickpeas drained and rinsed well 2 tbsp of unhulled tahini (sold in supermarkets) Juice of ½ a medium lemon ¼ cup of water Chilli powder, turmeric and cumin to taste as desired Place all ingredients in a food processor and blend until smooth. Add water slowly to get the right consistency. More water can be added if required.

Serve with carrot and celery sticks

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DRESSINGS Strawberry Vinaigrette ½ cup of cold pressed, extra virgin olive oil ½ cup of sliced strawberries 1 tsp of mustard 2 Tbsp of red wine vinegar Pepper to taste Puree strawberries in a blender or food processor. Add vinegar, mustard and pepper. Blend then add olive oil. Blend until creamy.

Sweet & Sour Lime Dressing 1 Tbsp of lime juice (can come from a bottle if no fresh limes available) 1 Tsp of water 2 Tbsp of cold pressed, extra virgin olive oil Pepper to taste Place lime juice and water in a bowl. Add pepper and whisk together. Whisk in the olive oil.

NB: This dressing can be made in the salad bowl and then put the salad on top and toss.

Curried Lemon & Yoghurt Dressing 125ml of low fat natural yoghurt 1 tsp of curry powder Juice of ½ a lemon Place all ingredients in a bowl and mix well. Add extra curry powder or lemon juice to taste.

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Citrus Vinaigrette Dressing Juice of one large navel orange 2 tablespoons lemon juice 1 teaspoon brown sugar 1 clove garlic crushed 2 tablespoons Balsamic vinegar Fresh ground black pepper 1/4 teaspoon dry mustard Place all ingredients in a shaker or bottle and shake very well. Store in refrigerator. This dressing keeps for several days.

SOUPS Creamy Mushroom and Vegetable Soup ½ small onion, finely chopped 1 small zucchini, cut into thin semi circles 6 medium mushrooms, thinly sliced 1 cup of finely chopped spinach ½ small red capsicum, finely chopped 1 clove of garlic, crushed 1 tsp of olive or coconut oil Cracked black pepper as desired 1 tbsp of spring onions or fresh herbs e.g. oregano, basil, parsley to top 350ml of low salt vegetable or chicken stock Heat oil in small pot, on medium heat. Add garlic, onion, zucchini, mushrooms, spinach, capsicum and pepper and combine and toast until golden and just soft Add 350ml of stock and simmer for 2-3 minutes. Continue to cook until soup is hot but not boiling. Serve immediately topped with spring onions or herbs of choice Tips: You may use other vegetables if desired Can be made the night before and taken for lunch

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Homestyle Pumpkin and Vegetable Soup 1-2 cloves of garlic, crushed 2 small carrots, chopped in chunks 2 cups of cauliflower florets 1 cup of celery, chopped in chunks 1/2 red capsicum, finely chopped 1 small onion, finely chopped 1 small zucchini, chopped into chunks 2 tbsp of fresh herbs or 2 tsp of dried 800ml of low salt chicken or vegetable stock Cracked pepper to taste Olive oil or coconut oil Place the carrots, cauliflower, celery and zucchini in a steamer and steam until soft and tender. Alternatively you can microwave them with a little water sprinkled over Place small to medium pot on stove top and add oil. Once oil has heated, add the onion, garlic and capsicum and toast until golden. Put aside. Once steamed vegetables are soft place them in a blender and puree to a smooth consistency. Add the pureed vegetables to the onion mixture. Add the stock and cracked pepper and combine well. Simmer on stove top stirring continuously until just hot, not boiling. Serve immediately.

Tip: You may double the recipe to serve four LIGHT LUNCHES Zucchini & Herb Slice 4 Medium zucchini grated and squeezed to remove as much juice as possible ½ medium onion, finely chopped 2 cloves of garlic, crushed 150g low fat cottage or ricotta cheese 2 eggs 1 tbsp of rosemary (fresh if possible) otherwise a tsp if dried 10 Basil leaves, finely chopped or tsp of dried basil 1 tbsp of dried thyme Olive oil Pepper Baking paper

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Pre-heat oven to 150 degrees Celsius. Heat a large fry pan on medium heat and put a little olive oil in the pan. Add the onion and garlic, herbs, zucchini and pepper. Mix well and fry until just golden. Remove from heat and cool.

Place ricotta and eggs in a blender and blend until smooth. Add this mix to the cooled zucchini mix and combine well. Line a loaf tin with baking paper and brush with a little olive oil. Pour mixture into tin and bake in oven until top is golden and cooked through. Approx. 20-30 minutes). Allow to cool and slice.

Serve warm or chilled with green salad.

Roast Eggplant Omelet 1 Small to medium eggplant (whole) Half an onion, finely diced 1 clove garlic, crushed 2 Eggs, beaten (males add half a protein serve e.g. chicken or ham) Salt and pepper to taste Roast eggplant in the oven at 180°C for 20 minutes or until soft. Remove from the oven and allow to cool until just warm, then peel the skin, mash and allow to cool further.

Mix the eggplant with the eggs and add salt and pepper to taste.

SautĂŠ onion and garlic (and half protein sere for males) with little olive oil until just golden, pour in the egg mixture cook on low heat until golden on one side then flip over and cook on the other side until golden. Serve hot with a green salad or vegetables.

Zucchini & Ricotta Frittata 4 Eggs 4 Egg whites 2 Cloves garlic, crushed 2 Large zucchini, coarsely grated 200g Reduced fat ricotta cheese, loosely crumbled Pepper 2 Teaspoons oil 1 Punnet cherry tomatoes, halved ½ Cup loosely packed, small basil leaves Preheat grill to high.

Whisk eggs, egg whites and garlic in a bowl. Gently fold in zucchini and ricotta and season wit pepper. Heat oil in a 20cm diameter frying pan (with metal handle) over medium heat. Pour in zucchini mixture and cook for 5-6 minutes until just set around the edges but still runny in the middle. Remove from the YES U CAN 4 WOMEN

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heat and place under the grill about 6cm from the heat source for 2-3minutes until golden brown and just set. Remove from the grill. Cut into wedges. Serve frittata with cherry tomatoes sprinkled with basil leaves and freshly cracked black pepper.

Baby Corn, Sprouts & Asparagus Frittata 4 Eggs, beaten ½ Medium onion, finely chopped 2 Garlic cloves, crushed 1 Cup baby corn, chopped in half 1 ½ Cups bean sprouts 1 Cup of tinned or half a cup of fresh asparagus 2 Tablespoons of fresh basil, torn Salt and pepper to taste 1 Tablespoon of olive oil In a large bowl, combine all ingredients except the oil and Balsamic dressing.

Heat the oil in a medium fry pan on medium heat.

Once oil has heated reduce heat to low and add the egg mix.

Cook over low heat for about 8 -10 minutes or until the outside of the frittata is set.

In the meantime pre-heat an oven grill. Once the frittata is set, place it under the grill and cook for about 5 - 6 minutes or until frittata is golden and set.

Serve with a side salad, drizzle each sachet of the balsamic vinegar half over the frittata and the other half over the salad. Serve with a salad e.g. cherry tomatoes, onion and herb of choice or a vegetable side dish.

Tip: Frittatas can be made from any leftover vegetables MAINS Tuna Curry Patties 440g can of Tuna in Spring water, drained ½ cup of leek, finely chopped 1-2 cloves of garlic 1 cup of cauliflower, grated 1 cup of zucchini grated and squeezed dry 2 tsp of curry powder 4 tbsp lemon juice 2 egg yolks lightly beaten YES U CAN 4 WOMEN

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Breadcrumbs Pepper to taste Olive oil or coconut oil Heat oil in pan on medium heat and add leek and garlic. Toast leek and garlic until just soft then remove from heat. Combine tuna, leek, cauliflower, zucchini, curry powder, lemon juice, egg yolk and pepper and roll into patties.

Crumb patties and fry in pan on low to medium heat and toast until golden on each side. Serve with vegetables or green salad Beef & Pumpkin Stir Fry 500g of Eye Fillet Steak 1 Tablespoon salt reduced soy sauce 1 Tablespoon fish sauce 1 Teaspoon ground cinnamon 1 Teaspoon ground nutmeg 2 Garlic cloves, crushed ½ -1 Long red chilli, seeded and finely chopped (optional) 2 Teaspoons minced fresh ginger or ginger paste 1 Medium onion, halved and sliced 1 Cup butternut pumpkin, peeled and thinly sliced 1 Cup Chinese spinach or Bok choy, chunkily chopped 4 Tablespoons fresh basil, finely chopped In a small bowl, combine the soy sauce, fish sauce, spices, sweetener, garlic, chilli and ginger and set aside.

Heat the oil in a wok on medium high heat, then add the pumpkin slices. Stirfry for 2-3 minutes, then lower the heat, cover with a lid and cook for around 3-4 minutes or until the pumpkin is just tender.

Add the steak and onions and cook until the steak is just cooked through, then add the Chinese cabbage, basil and sauce mix.

Stir-fry for another 3-4 minutes then serve as is or with a green salad Italian Pork Casserole 500g Pork fillets, chopped into chunks 1 Large onion, finely chopped 1-2 Garlic cloves, crushed 1 Small chilli, deseeded and finely chopped (optional) 4 Large tomatoes, finely chopped or 1 440g can of crushed tomatoes 2 Tbsp tomato paste YES U CAN 4 WOMEN

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1.5 Cups salt low salt chicken stock 4 Tablespoons fresh oregano, finely chopped 4 Tbsp basil, finely chopped Pepper for seasoning 2 Tbsp olive oil or coconut oil Heat the oil in a medium fry pan on medium heat then add the pork, onion, garlic and chilli. Toast until the pork browns and is almost cooked through.

Add the tomatoes and herbs and cook for 5 minutes, stirring occasionally.

Add the tomato paste and stock, season and combine well. Simmer for 8-10 minutes or until sauce reduces to desired consistency. Serve on a bed of mashed potatoes Lamb Casserole 500gms of lamb cut into 3cm cubes 2 tbsp of olive oil 1 onion finely chopped 1 carrot finely chopped 1 stick of celery finely chopped 2 cloves of garlic crushed Âź cup of red wine 2 tbsp tomato paste 2 cups of chicken stock 1 bay leaf 2 sprigs of rosemary 2 tbsp of parsley chopped Heat a large enameled cast iron casserole dish over high heat. Coat lamb with oil and cook in small batches for 5 minutes or until browned. Remove from pan and set aside. Add onion, carrot and celery to pan and cook for 5 minutes or until soft Return lamb to pan and add garlic, red wine and tomato paste. Cook for another 5 minutes. Add stock, bay leaf, rosemary and enough water to ensure lamb is covered. Cover with lid and bake in oven for 1 hour. Add parsley and cook for a further 40 minutes. Serve with sprinkled parsley and mashed potato.

NB: If you do not own an enamel casserole dish then you will have to transfer to a casserole dish before adding stock, bay leaf and rosemary.

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Chicken in a Creamy Tomato Sauce 500gm Chicken Breast Fillets 2 tbsp of low fat smooth ricotta cheese 2 tbsp tomato paste 1 can tomatoes crushed 1 red capsicum 1 small onion thinly sliced 1 clove of garlic crushed 1 tbsp of fresh oregano, finely chopped or 1 tsp dried 8 medium mushrooms sliced thinly 2 small zucchinis chopped in half then thinly sliced in semi circles 1 tbsp extra virgin, cold pressed olive oil or organic coconut oil Chop chicken breast into 2cm cubes. In a large pan heat oil on medium heat.

Add chicken, zucchini, mushrooms, capsicum, onion and garlic combining well and cooking until chicken is golden. Add tomatoes and combine. Add tomato paste, oregano and low fat ricotta mixing until evenly mixed through. Turn down heat and simmer, stirring occasionally for about 15 minutes or until sauce is at a desired consistency. Serve immediately with a green salad or with whole meal pasta.

Crumbed Chicken Patties 500gm of lean chicken mince 2 eggs 1 tsp of paprika 1 tsp of cumin 2 cloves of garlic, crushed 1 large Spanish onion, finely chopped 2 tbsp of parsley, finely chopped 2 tbsp of olive oil or coconut oil 1 cup of breadcrumbs Pepper to taste In a bowl, add chicken mince, paprika, cumin, garlic, onion, parsley and pepper and combine well.

Shape the chicken mixture into 5-7cm wide patties about 1cm thick Dip patties in beaten egg and breadcrumbs to coat both sides Heat oil in non stick pan, and fry patties over a medium to low heat. Cook until golden on both sides and cooked through Serve with green salad and tomato salsa YES U CAN 4 WOMEN

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MENU PLANNER DAY OF WEEK

BREAKFAST

LUNCH

DINNER

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

SNACK OPTIONS FOR THE WEEK: 1.

2.

3.

4.

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SHOPPING LIST LEAN MEAT & FISH

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FRUIT & VEGETABLES

SUPPLIES FOR THE PANTRY

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ACTIVITY PLANNER

Include activities such as brisk walking, jogging, running, strength training, core training. NO

strength training remember to leave 48 hours in between workouts to give your muscles tim

are new to exercise, start off slowly and gradually increase your time and intensity as your f increases. PLEASE ALWAYS REMEMBER TO WARM UP AND COOL DOWN. Choose a day for rest and relaxation and to celebrate your achievements for the week.

You may want to treat yourself to a new outfit or an outing with friends or family.

DAY OF WEEK

MORNING

AFTERNOON

EVENING

PROGRESS

MONDAY

TUESDAY

WEDNESDAY

THURSDAY

FRIDAY

SATURDAY

SUNDAY

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STRENGTHS & WEAKNESSES EXERCISE We all possess strengths and weaknesses in areas of our life. Once we are aware of what they are we can design our life around what we are good at and choose to work on turning our weaknesses into strengths by stepping out of our comfort zone and working with our weaknesses. For example, if one of your weaknesses is having the confidence to speak in public, you could put yourself in situations where you are doing just that. Organisations such as Toastmasters and Rostrum are great places to train and practise in front of people who are in a similar situation to you.

My strengths include things like; loyalty, integrity, being organised, great with managing finances, good knowledge of healthy living practices and ways to be truly happy, spiritual, loving, caring, compassionate and some of my weaknesses are; easily frustrated, sometimes too focused, camera shy, wanting to fit too much into my day and creating overwhelm, avoidance of public speaking, neglecting my partner when focused and I analyse way too much, experiencing guilt when my work takes me from my children (and I am well aware that guilt is a useless emotion!)

You may already be showcasing your strengths in what you do everyday however, if not, this is a fabulous opportunity for you to brainstorm ways in which you can. By utilising your strengths in your career, business and personal life you will automatically have the ‘midas’ touch.

I have designed a very simple exercise for you to do to clarify what areas you are strong in and what you may need to develop. List all your strengths and weaknesses in relation to your personal and business/career life and highlight YES U CAN 4 WOMEN

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those strengths that you are already using and make a list of those that you are not using yet.

Highlight the weaknesses that would enhance your life experiences and those you wish to improve on. Start with the least challenging and work your way down the list only, when you are sure that you have mastered the one before.

For example, if you can now confidently and easily get up to speak in front of others and, it comes naturally to you and it is something that you love doing then you know you have mastered it. You can move on to the next one.

This is a good time to be really honest with yourself and remember that nobody else needs to see it however, if you would like some support then choose one person that you can happily confide in because then you have someone to hold you accountable and be there to lend you a helping hand.

Hey, you may choose to tell the world, the choice is yours.

Congratulate yourself and celebrate every time you take those little steps that are turning your weaknesses into strengths knowing that they will make you stronger and more confident. Write down your achievements no matter how big or small as they all add up and remember that having weaknesses is part of the human experience, it is certainly not a reflection of who you truly are. Be kind and compassionate with yourself and most of all have some fun with it! ď Š

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PERSONAL LIFE STRENGTHS: ___________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ BUSINESS/CAREER STRENGTHS: ___________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________

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PERSONAL LIFE WEAKNESSES: ___________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ BUSINESS/CAREER WEAKNESSES: ___________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________

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STRENGTHS I ALREADY USE IN MY DAILY LIFE.

STRENGTHS I WANT TO USE IN MY DAILY LIFE.

WEAKNESSES I WANT TO IMPROVE ON

ACTION STEPS THAT WILL HELP ME TO INCORPORATE MY STRENGTHS ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________

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ACTION STEPS THAT WILL HELP ME TO IMPROVE MY WEAKNESSES ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________ ________________________________________________________________

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ABOUT THE AUTHOR Susan Briggs is the proud owner of ‘Yes U Can 4 Women.’ A business that was born from Susan’s desire to reach out and help as many women as possible to achieve the life they desire and the life they deserve.

Susan grew up in a small town on the North Island of New Zealand and is the youngest of three. Although her life growing up was pretty normal and, she has some wonderful memories of her childhood, she was painfully shy.

Susan’s teenage years were filled with experiences and situations that greatly affected and disempowered her. Looking back Susan recalls experiences that could easily have been avoided had she been more self accepting of herself and more confident and assured.

It was many years later that Susan finally decided ‘enough was enough!’ She knew that if she was to really enjoy life and, live with purpose and passion many changes had to occur. It has been a 12 year personal development journey that has taken many twists and turns. What Susan has learnt and is continuing to learn has been life changing and she is now at a stage in her life where she accepts herself fully and life’s challenges are looked upon as great learning’s from which come great accomplishments. From this space Susan has created her dream in ‘Yes U Can 4 Women’ and her goal in life now is to help you to get the most out of your life.

Susan holds a Diploma in Life Coaching, is a qualified NLP Practitioner and Timeline Therapist, a certified Hypnotherapist and a therapist in ACT. Recently Susan has undertaken an Advanced Certificate in Nutrition to further assist her clients. ‘Learning is gold and knowledge is power’ is Susan’s mantra and she is committed to giving the best in all ways.

Remember it is never too late to start! You too can create the life you want and live a life of health, wealth & happiness. susan@yesucan4women.com.au YES U CAN 4 WOMEN

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