by Feeling Great | Body
THYROID SYMPTOM SURVEY – Discover Possible Issues
Not sure if you have any of the following thyroid symptoms?
Your thyroid effects so many other body systems, organs and tissues. Here’s your chance to see if your there are any issues with your thyroid in the questionnaire below.
Please Rate your symptoms below in Numbers only, in a scale of 0, 1, 2 or 3
( 0= None, 1= Mild, 2= Moderate, 3= Severe OR if indicated Yes =1 and No = 0)
THYROID SYMPTOM SURVEY
Thyroid
- _____ Tiredness & Sluggishness, lethargic
- _____ Dryer Hair or Skin (Thick,dry,scaly)
- _____ Sleep More Than Usual
- _____ Weaker Muscles
- _____ Constant Feeling of cold (finger / hands/ feet)
- _____ Frequent Muscle Cramps
- _____ Poorer Memory
- _____ More Depressed (mood Change easily)
- _____ Slower Thinking
- _____ Puffier Eyes
- _____ Difficulty with Math
- _____ Hoarser or Deeper Voice
- _____ Constipation
- _____ Coarse Hair / Hair loss / brittle
- _____ Muscle / Joint Pain
- _____ Low Sex Drive / Impotence
- _____ Puffy Hands and Feet
- _____ Unsteady Gait (bump into things)
- _____ Gain Weight Easy
- _____ Outer Third Of Eyebrows Thin
- _____ Menses More Irregular ( should be 28 Days)
- _____ Heavier Menses (clotting / 3+ days)
- _____ Carpel Tunnel Syndrome
_______ Total HYPO Score (8)
- _____ Palpitations (Skipping of heart beat)
- _____ Insomnia
- _____ Tachycardia (Rapid or irregular heart beat)
- _____ Shakiness
- _____ Increased Sweating
- _____ Brittle Nails
- _____Loss of Appetite
_______ Total HYPER Score (0)
DHEA
- ______Constantly exhausted & tired
- ______Cannot tolerate noise
- ______My Libido is low
- ______Muscles are getting flabby (Loosing muscle tone)
________Total DHEA (2)
|
Adrenals (Cortisol)
- ____Rapid heart beat
- ____I’m stressed out
- ____Have eczema, psoriasis, skin allergies, rashes
- ____Digestive problems
- ____Easily confused
- ____Wake up tired (The following 6xQ’s are: Y=1, N=0↓ )
- ____Wake up full of energy Y/N
- ____2 to 4 pm feel tired, seek snack/Tea/Coffee/Coke Y/N
- ____Fall asleep in front of TV/reading/computer (before bed)Y/N
- ____As soon as I go to bed-Drop straight to sleep Y/N
- ____Need to read/TV -10 to 15 mins to drift into sleep Y/N
________Total Adrenal (3)
Iodine/Iodide
- _____Fibrocystic Breast / lumps/ ovarian cysts
- _____Goiter Bulge or Band Around the Neck
- _____Slow Speech
- _____Enlarged tongue
- _____Puffy Face /Puffy Hands
________Total Iodine/Iodide Symptoms (0)
- _____Do you use salt with Iodine added Y=1 N=0
- _____Number of days per week you eat seafood/shellfish**(Excludes Salmon/Canned Tuna/Tilapia/Trout/Fresh water fish)
________Total Iodine Intake (6)
Melatonin, Serotonin, Tryptophan
- _____Upon waking feel tired
- _____Wake up during the night
- _____If awakening,( in middle of night),cannot get back to sleep
- _____Trouble falling asleep
- _____Use a sleep aid, or drink Alcohol to relax
- _____My mind is busy when I want to sleep
_______Total Melatonin (2)
ACTH
- _____Do you lack willpower & energy Y=1, N=0
- ____Patches of hair loss Y=1, N=0
- ____Pale complexion/sunburn easily Y=1, N=0
- _____Often have Memory Loss Y=1, N=0
________Total ACTH (2) |
Your scores should be under the “total” number listed at the bottom of each section.
Need help to get your hormones sorted and feel great again.
For more help read Do I Have a Thyroid Problem? – The Ultimate Guide
by Feeling Great | Energy/Fatigue, Mental Wellbeing
Practice Belly or Diaphragmatic Breathing for Better Health
Diaphragmatic Breathing – Are You Breathing the Right Way?
Breathing is something we do every moment of the day, but are you doing it correctly? Many people unknowingly breathe too shallowly, which can lead to tension, fatigue, and poor oxygenation.
When breathing is too shallow, oxygen struggles to reach every cell in your body. This affects your muscles, metabolism, energy levels, and even digestion. But there’s good news—by practicing diaphragmatic breathing, you can increase oxygen flow, improve endurance, and even enhance mental clarity.
Ready to learn how? Keep reading!
What Is Diaphragmatic Breathing?
Diaphragmatic breathing, also called belly breathing or deep breathing, is a natural and relaxed way to breathe. It involves using your diaphragm, a muscle located between your chest and abdomen, to draw air deep into your lungs.
Unlike shallow breathing, which causes the chest to rise, belly breathing makes the abdomen expand outward. This method activates the parasympathetic nervous system, signaling your body to relax, repair, and recover.
Why Is This Important?
Shallow breathing keeps your body in a state of stress, while deep breathing:
- Delivers more oxygen to your cells
- Reduces stress and anxiety
- Boosts digestion and detoxification
- Enhances mental clarity and focus
- Improves sleep quality
How to Practice Diaphragmatic Breathing
Learning this technique is simple. Follow these steps to train your body to breathe the right way:
1. Find the Right Position
Stand, sit up straight, or lie down comfortably with your shoulders relaxed.
2. Inhale Slowly
Breathe in through your nose, drawing air deep into your belly. You should feel your abdomen expand outward.
3. Pause for a Moment
Hold your breath for a second or two to allow oxygen to circulate.
4. Exhale Gently
Breathe out slowly through your nose, ensuring your exhale lasts twice as long as your inhale.
5. Repeat 10 Times
Practice this at least three times a day for the best results.
💡 Pro Tip: Try using a breathing ratio like 4-16-8 (inhale for 4 seconds, hold for 16, exhale for 8).
The Challenge: Try It Today!
Give diaphragmatic breathing a try and notice how your stress levels drop in just a few deep breaths. Need more guidance? Contact us today!
If you’re interested in Meditation? or interested about Instant Boost with Confidence and Energy and read my blog so I can help you!
by Feeling Great | Energy/Fatigue
3 Tips for an Instant Boost with Confidence and Energy
Struggling with Confidence and Energy? You’re Not Alone
Many women over 40 feel stuck, sluggish, and frustrated. As hormonal changes take over, it can seem impossible to lose weight, regain energy, and feel good in your body again.
Amanda, one of my clients, walked into my office out of breath and full of self-doubt. She had just hit 100kg as her 46th birthday approached. “I’ve tried eating healthier like before, but my body won’t budge,” she said. “I feel like I’ve lost control, and I don’t even recognize myself anymore.”
If this sounds familiar, don’t worry—I’ve got you! It’s all fixable, and you don’t have to do it alone.
Try these three simple hacks to get an instant Energy boost, Confidence and Energy.
3 Simple Tips to Regain Confidence and Energy
#1: Nourish Your Body with Real Food
It’s time to ditch the diet confusion and keep it simple. The key is wholesome, colorful foods with a balance of protein and fiber.
Focus on:
- Mostly plant-based foods with moderate protein (beans, tofu, fish, chicken, eggs…)
- A variety of colorful vegetables (steamed or raw)
- Whole foods—no artificial additives, hidden sugars, or processed fillers
Avoid:
- Processed foods packed with chemicals
- High sugar snacks that spike blood sugar
- Excess salt and artificial ingredients
Why does this work?
- More energy – No need for endless coffee refills!
- Steady blood sugar – Say goodbye to cravings & mood swings.
- Weight loss & reduced bloating – Hello, flatter stomach!
Start today: Fill half your plate with colorful veggies and eat real food consistently. You’ll feel the difference with Confidence and Energy in just a few days!
#2: Move Every Day – No Excuses!
According to Kate Save, co-founder of Be Fit Foods, the secret to feeling better is daily movement.
“Get up and move every day, and you’ll unlock more energy while making better choices.”
Here’s why it works:
- Moving oxygenates your cells, boosting energy
- It flushes out toxins and reduces stress
- You’ll burn fat, not store it
How to start:
- Aim for 20 minutes of movement daily
- Choose what you love: Walk, cycle, yoga, pilates, weights—anything!
- Make it a habit, not a chore
Bonus: Moving first thing in the morning sets the tone for the day, making healthy decisions easier. Say goodbye to feeling frumpy when you’re bouncing with Confidence and Energy!
#3: Digital Detox – Take Back Your Time
Technology is draining your energy more than you think! The constant scrolling, swiping, and comparing wears you down.
Break the cycle with a digital detox:
- Schedule tech-free time daily
- Set an alarm one hour before bed to unwind
- Fill that time with self-care: Take a bath, read, meditate, or stretch
Why does this matter?
- Less screen time = better sleep
- Reduced stress = easier weight loss
- Being present = happier relationships
Try this: Step outside, feel the fresh air, and let your mind reset. You’ll wake up feeling refreshed, calmer, and in control.
Consistency is Key – Small Steps, Big Results
“That’s it? Just eat real food, move daily, and step away from screens?”
Confidence and Energy is necessity Yes! The hardest part is staying consistent, but the results are life-changing. When you change your daily habits, you transform your life.
You can also read this Struggling to create change in your life? or about Diaphragmatic Breathing and if you find it helpful, we love hearing your thoughts about it!
Ready to go from frumpy to fabulous? Book an online session and let’s make it happen together!
by Feeling Great | Body, Mind
Self-Care: Getting Your Spark Back
Why Self-Care Matters
One of life’s greatest challenges is caring for others—spouses, children, friends, family, and coworkers—while staying true to ourselves. It’s easy to get lost in responsibilities, but we must remember that our happiness is our responsibility.
Society often sends the message that prioritizing yourself is selfish. However, that couldn’t be further from the truth. Self-care isn’t selfish—it’s essential. When you nurture yourself, you stay healthy, happy, and energized, allowing you to give back to others from a place of fullness rather than depletion.
Ignoring self-care leads to burnout, exhaustion, and even resentment. Over time, joy fades, negativity takes over, and vitality disappears. By honoring your needs, dreams, and desires, you become a role model for others, showing them that happiness and well-being are choices.
Simple Ways to Prioritize Self-Care
If You Have 1 Minute:
- Close your eyes and take deep, slow breaths.
- Say positive affirmations like, “I am worthy of happiness.”
- Stretch, dance, or strike a yoga pose.
- Write down three things that make you smile.
- Gently rub your temples or brush your hair to stimulate relaxation.
5 Minutes:
- Step outside, stand in the sunshine, and take a deep breath.
- Play your favorite song and dance like no one’s watching.
- Send a text or photo to brighten a friend’s day.
- Make a quick list of five self-care activities to do this week.
- Use a dry skin brush to refresh and boost circulation.
30 Minutes:
- Eat a healthy meal outside, free from distractions.
- Soak in a warm bath with candles and essential oils.
- Curl up with a book and lose yourself in another world.
- Walk in nature and reconnect with the earth.
- Sit in stillness, close your eyes, and just be.
1 Hour or More:
- Get a massage to relieve tension and restore balance.
- Join a yoga or meditation class.
- Go for a swim, bike ride, or nature walk.
- Declutter your space—freeing your mind as well as your home.
Keep Your Spark Alive
Self-care is not a luxury; it’s a necessity. The more you invest in yourself, the more energy and joy you bring into your life and the lives of those around you. Schedule self-care daily and watch your spark return!
Want to dive deeper into the secrets of reigniting your passion for life? Check out my book: Sizzle, Not Fizzle! Secrets to Bringing the Spark Back into Your Life. It’s packed with practical tips to help you feel vibrant, energized, and truly alive again!
Great gift. Click here to buy online.
by Feeling Great | Gut Health
Explore Natural Remedies for Digestion and Bloating
Is Your Stomach Feeling Off? Digestion and Bloating Problem? Here’s Why!
Have you ever have Digestion and Bloating problems and caught yourself saying…
“My stomach hasn’t been the same since my last trip.”
“I feel bloated every time I eat.”
“Something is giving me a gut ache, but I’ve put up with it for months.”
If any of these sound familiar, you’re not alone. Many people experience digestive discomfort but dismiss it, thinking it’s normal or too complicated to fix. I used to think the same way—until my symptoms became too loud to ignore.
Gas and bloating occur naturally as food breaks down. But when excess gas gets trapped, discomfort follows. Your body sends signals when something is off—first as a whisper, then a nudge, then a full-blown crisis. The key is to listen before it reaches that point.
7 Causes of an Upset Gut with Digestion and Bloating Problems
1. Food Intolerances
Unlike food allergies, intolerances develop over time. A small amount may not trigger symptoms, but repeated exposure leads to bloating, inflammation, and poor digestion. Since reactions can be delayed by 4-7 days, it’s not always the last thing you ate causing discomfort.
2. Gut Infections
Ever had food poisoning or an upset stomach after traveling? Lingering gut infections can cause inflammation, leading to leaky gut, food intolerances, and even autoimmune conditions. If your digestion hasn’t been the same since an illness, an infection may be the culprit.
3. Poor Digestion
Your stomach, liver, and pancreas all play key roles in breaking down food. Stress, nutrient deficiencies, or an imbalanced system can slow digestion. This can lead to bloating, indigestion, and sluggishness—but the good news is, it’s fixable!
4. Sluggish Thyroid
Your thyroid controls metabolism. If it’s slow, digestion slows too. Signs include constipation, bloating, and food feeling heavy in your stomach. Thyroid issues often run in families, so if this sounds familiar, testing may be helpful.
5. Small Intestinal Bacterial Overgrowth (SIBO)
SIBO is an overgrowth of bacteria in the small intestine, often causing fructose intolerance. If apples, onions, garlic, or lentils leave you bloated and in pain, SIBO may be at play.
6. Coeliac Disease or Wheat Sensitivity
Not all gluten issues cause immediate stomach pain. Some people experience nutrient deficiencies (iron, vitamin D, zinc) without realizing gluten is the cause. If your body isn’t absorbing nutrients properly, it’s worth investigating.
7. Other Gut Conditions
Conditions like ulcerative colitis, diverticulitis, and IBS can cause chronic digestive distress. If symptoms persist, professional guidance can help uncover the root cause.
Ready to Feel Better? Let’s Fix It!
If you’ve nodded yes to any of these, I’d love to help! When digestion is off, it’s hard to feel your best—but you deserve to feel great every single day.
👉 Let’s find the root cause and restore your gut health! Book a consultation today.
Read this 4 Steps to Healing Leaky Gut and If this was helpful, share it with someone who needs it!
by Feeling Great | Energy/Fatigue
Have you come to accept feeling tired and exhausted as normal? Jackie had.
Her doctor had told her being tired was part of being older and a grandmother and she’d do better if she lost the extra 10kg she was carrying, to reduce her risk of getting diabetes. If only it was that easy? Like clicking your fingers….10kgs be gone.
Exhausted? Craving sugar? Sex drive zero? Gaining kilos around your middle? That was Jackie. It’s a common story.
Jackie walked through my clinic with dark circles under her eyes and edged up the stairs slowly with a sigh. She looked like she was dragging herself through the day with gumboots filled with concrete. I could almost hear her say, does life have to be this hard. She didn’t look well.
Jackie had retired from her teaching job one year ago and was busier than ever with grandparent duties. She loved looking after her grandkids but was so exhausted and it was getting worse. Every night she craved ice cream and had a stash of lollies and chocolates in her bag, just in case she needed a boost. Her sex drive was zero, she could hardly make it to bed most nights, opting for the couch since the bed seemed so far away.
Her waist was expanding every month, the numbers going up, up and up.
Have you come to accept feeling tired and exhausted as normal?
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