by Feeling Great | Energy/Fatigue, Mental Wellbeing
The Miracle Morning by Hal Elrod – Transform Your Day in Just 6 Minutes
Start Your Morning Right & Transform Your Day
Transform Your Day Now! Tired of waking up groggy, hitting snooze, and feeling scattered all day? Want to live with purpose, energy, and clarity instead of just going through the motions?
Hal Elrod’s Miracle Morning routine is a game-changer! His powerful SAVERS method can transform your mornings—and your life—in as little as six minutes a day.
“Love the life you have while you create the life of your dreams. Don’t think you have to choose one over the other.” – Hal Elrod
The SAVERS Method to Transform Your Day – 6 Steps to a Powerful Morning
1. S for Silence
Instead of rushing into the day stressed and overwhelmed, start with a moment of intentional silence. Sit quietly, breathe deeply, and allow your mind to settle. You can:
- Practice gratitude
- Listen to a guided meditation
- Simply sit with your feet on the floor and focus on your breath
2. A for Affirmations
Speak positive affirmations with confidence. These remind you of your goals, potential, and strengths. Try:
- “Life is happening for me, not to me.”
- “I am grateful, courageous, and unstoppable.”
- “How can I improve on the greatness that already exists?”
3. V for Visualization
Close your eyes and imagine your goals as if they’ve already happened. Picture the success, the joy, the results—feel them deeply. Your brain doesn’t know the difference between reality and imagination, so this step trains your mind for success.
4. E for Exercise
Moving your body increases blood flow, energy, and mental clarity. Even five minutes makes a difference! Options include:
- Stretching for flexibility
- Jogging, skipping, or yoga
- Strength training (arms, abs, legs)
5. R for Reading
Feed your mind with inspiring, uplifting content. Read or listen to something that expands your knowledge, mindset, or skills. Even one page or five minutes can create new insights. Great choices include:
- Wayne Dyer, Deepak Chopra, Brene Brown, Tony Robbins
- Audiobooks, blogs, podcasts, or motivational videos
6. S for Scribing (Journaling)
Take a moment to write down three key things:
- 3 things you’re grateful for
- 1 thing you’re proud of
- Top 1-3 goals for the day
Journaling creates clarity, motivation, and focus so you can take action with purpose.
Make It a Habit & Watch Your Life Transform
Start small—just one minute per step—or take a full hour of power like I do. My personal routine includes:
- 30 minutes of exercise
- 10-20 minutes of meditation
- A few minutes for affirmations, visualization, reading, and journaling
Transform Your Day! Imagine waking up energized, motivated, and focused every day. How would that impact your life? Start today. Make it a must. Watch your days improve and your dreams unfold!
If you want to read more about adding fun to your day? Read This! If this inspired you, share it with others!
Book Here, to book a session with me and start feeling great!
by Feeling Great | Cognitive Health, Gut Health
The Antidepressant Dilemma: Mood & Gut Connection – What Are Your Options?
Feeling Stuck? Let’s Explore Your Choices with Mood & Gut
Struggling with low mood, anxiety, or brain fog? Feeling like you’re on an emotional rollercoaster? Maybe you’ve visited your doctor and now have a prescription for antidepressants in hand. But is that your only option?
After 20 years dispensing antidepressants, I saw firsthand that while they may help in the short term, they often don’t provide lasting happiness. That’s why I stepped away from the counter and now offer natural, long-term solutions to support mental well-being from the root cause.
Your Mood & Gut: The Connection You Need to Know
Before making a decision, consider this—your gut health directly affects your mood. Ever had a “gut feeling” or butterflies in your stomach? That’s because your gut and brain are constantly communicating.
Here’s something groundbreaking: 90% of serotonin is produced in the gut—only 10% comes from the brain! Yet many antidepressants work by recycling serotonin in the brain, rather than supporting the gut where most of it is made.
It makes sense to optimize gut health first, rather than applying a quick fix that doesn’t address the root issue.
6 Natural Ways to Support Mood & Gut Health
1. Cut Down on Sugar & Processed Carbs
- Swap biscuits for an orange, or cake for veggie sticks and hummus. Studies show high sugar intake can increase the risk of Alzheimer’s and mood disorders.
2. Eat More Fiber-Rich Foods
- Load up on vegetables, fruits, nuts, and whole foods. A good rule of thumb? One handful of protein, three handfuls of veggies per meal.
3. Increase Healthy Fats
Your brain thrives on good fats like:
- Avocados, eggs, nuts, seeds, and coconut oil
- Omega-3-rich foods like salmon and flaxseeds
- Avoid fried foods and hydrogenated oils found in packaged snacks.
4. Move Your Body Daily
Exercise boosts brain health and energy. Try:
- 20 minutes of aerobic activity (walking, jogging, dancing)
- Keep your heart rate at 180 minus your age for optimal benefits.
5. Practice Gratitude & Stress Management
High stress damages gut bacteria and increases inflammation. Daily habits like:
- Gratitude journaling
- Meditation or deep breathing
- Forgiveness and compassion
can make a big difference in balancing emotions.
6. Minimize Gut Disruptors
Certain medications and lifestyle habits harm gut health. Reduce or avoid:
- Acid-reducing meds (Nexium, Losec, Ranitidine)
- Antibiotics unless necessary
- Processed foods and trans fats
Need Support? Let’s Create a Plan Together
If you’re looking for natural, sustainable solutions to support your mood, energy, and gut health, I can help! Book a consultation at my naturopathic clinic in Corowa or schedule an online video call.
I’ve helped thousands of clients regain their well-being, and they’ve never felt better. Supporting your body naturally beats a temporary fix every time!
Read about 4 Antidotes when Feeling Stuck, Overwhelmed, and Depress? or you can also read the Mental Health Holistic Approach and if you find this is helpful, we love to hear your thoughts!
Book now for your personalized health plan.
Wishing you a healthy, happy day!
Julie xx (Naturopath, Life Coach, Pharmacist)
PS: Did you know you absorb the microbiome of those around you just by breathing? The human body is truly fascinating!
by Feeling Great | Personal Growth
Maintaining Healthy Habits – How can I maintain healthy habits?
Yes, Maintaining Healthy Habits, can feel overwhelming at times but the most successful people maintain momentum through daily and weekly rituals.
Maintaining Healthy Habits – Here are the key mindset fundamentals for success.
1. Aim for progress NOT perfection. Small consistent changes in the right direction are key.
2. Celebrate your successes – daily, weekly. This can be easier if you record them or have an accountability buddy. Ie, weekly or monthly weigh-in & measurements, food and exercise diary.
3. Identify key habits that keep you on track – such as getting enough sleep (in bed by 10 pm), exercising daily, planning meals and cook ups each Sunday.
4. Create daily rituals. Ie, 2 glasses water on rising, exercise before breakfast.
5. Lose the excuses and stories. If you fall off the wagon, dust yourself off and get straight back up there. This is building your resilience and persistence. Getting off track can reinforce how nice on track is.
6. Not working for you – find another way. There are many paths to the same outcome. Have an injury or setback, modify to accommodate it and keep going. Momentum is key.
7. Visualize daily where you want to go. Hook into the feeling of being there – put a name to it. Is it strong, vibrant, energized, clear………? Seeing the destination gives you something to aim for, but it’s the person who you become along the way that really matters.
Research suggests that achieving and maintaining a healthy weight takes a long-term commitment. Rapid weight loss is more likely to be temporary. It also puts you at greater risk of regaining the weight you lost, plus more.
You need to focus on what works in the long run. This means viewing healthy habits not as something you adopt for a few months, but as ongoing changes to your lifestyle. – Australian Government – Department of Health
Final Thought
Maintaining healthy habits will help you for the long run! Hope that helped. Book with Julie Smethurst (Feeling Great Naturopath) and let me help you to your feeling great journey.
by Feeling Great | Personal Growth
Naturopath Mental Health Melbourne: The Power of Mindfulness
What Is The Power of Mindfulness and How Can It Benefit You?
Mindfulness has gained significant attention recently, as it’s recognized for its ability to reduce stress, boost self-awareness, and enhance emotional intelligence. It also helps manage difficult thoughts and emotions effectively.
Although mindfulness is now embraced in Western psychology, it has deep roots in Eastern philosophies such as Buddhism, Taoism, and Yoga. At its core, mindfulness is about consciously focusing on the present moment with openness, interest, and receptiveness. It involves waking up to our experiences, connecting with ourselves, and appreciating the fullness of each moment. This practice significantly enhances emotional and psychological resilience while improving life satisfaction.
How Practicing The Power of Mindfulness Can Help You
Mindfulness is the simple yet profound ability to be fully present, aware of your current experience, and not overwhelmed by external events. According to Mindful, it involves being fully in the here and now, without becoming overly reactive to the things happening around you.
By practicing mindfulness, you can:
- Be fully present in the current moment
- Safely experience unpleasant thoughts and feelings
- Become aware of what you might be avoiding
- Build a deeper connection to yourself, others, and the world around you
- Increase your self-awareness
- Be less reactive to stressors and negative emotions
- Learn to distinguish between yourself and your thoughts
- Experience life directly, rather than through your mental filters
- Realize that thoughts and feelings are transient, like weather patterns
- Cultivate emotional balance and stability
- Enjoy greater peace and calmness
- Foster self-acceptance and self-compassion
Mindfulness and Mental Health: Proven Benefits
Clinical studies have shown that mindfulness can help with a variety of mental health conditions, including chronic pain, anxiety, depression, PTSD, OCD, substance abuse, and borderline personality disorder.
The skills developed through mindfulness practice offer numerous benefits, including:
- Reducing stress
- Overcoming self-limiting beliefs
- Enhancing focus and concentration
- Promoting calmness and emotional regulation
- Managing challenging emotions like frustration, resentment, boredom, and anxiety
Mindfulness equips you to:
- Improve focus and concentration
- Increase self-awareness
- Minimize the impact of stressful thoughts and emotions
- Enhance your relationships
- Identify and replace self-defeating behaviors
- Let go of negative thought patterns
Ultimately, mindfulness brings three major benefits: improved performance, reduced stress, and greater satisfaction in both work and life.
How Mindfulness Benefits Therapists and Coaches
For therapists and coaches, mindfulness offers additional advantages:
- It enhances empathy, compassion, and unconditional positive regard
- It helps you stay focused and present, even when your clients are emotionally overwhelmed
- It allows you to remain grounded and composed during emotional turmoil
- It fosters a healthy perspective on therapeutic outcomes—neither complacent nor overly attached
- It helps you maintain direction and focus in therapy sessions
- It increases your ability to observe and respond to clients’ emotional cues effectively
Final Thought
Mindfulness is not just a technique; it’s a transformative practice that can significantly enhance both personal well-being and professional effectiveness.
Are you ready to take the step and become mindful? Get in touch with me! Naturopath Mental Health Melbourne & Online Video Consults Over Australia
Read the Taking Back Your Power! It could just change how you experience life! You can also read this Holistic Life – Create Balance and Find Fulfillment and if you find it helpful, share your experience with us!
by Feeling Great | Personal Growth
The Secret to Happiness and Self-Love
Why Self-Love is the Key to Happiness
The final Secret to Happiness – Self-Love – is here!
We often hear phrases like:
“You need to love yourself more.”
“You can’t truly love someone else until you love yourself first.”
“If you had more self-love, that wouldn’t have happened.”
Advice about self-love is freely given by friends, family, and even strangers, all with the best intentions. But what does it really mean?
Self-love isn’t about makeovers, new clothes, or romantic relationships. While those may bring temporary happiness, they don’t build lasting self-worth. True self-love comes from appreciating yourself and taking consistent actions that nurture your physical, emotional, and spiritual growth.
When you truly love yourself, you:
- Accept yourself – flaws and all.
- Stop seeking approval from others.
- Develop compassion for yourself and those around you.
- Live with purpose and confidence every day.
Now, let’s explore six simple ways to cultivate self-love and create a happier, more fulfilling life.
6 Powerful Happiness and Self-Love Tips
1. Own Yourself – Be Unapologetically You
Get clear on your thoughts, emotions, and desires. When you understand yourself deeply, outside opinions don’t shake you. You feel stable, grounded, and confident, even when life throws challenges your way.
- Try this: Journaling daily helps you gain clarity on what truly matters to you.
2. Choose Your Needs Over Temporary Wants
Loving yourself means choosing what nourishes you, not just what feels good in the moment. It’s like junk food—it may taste great now but could harm you in the long run.
Avoid habits or relationships that drain your energy. Instead, prioritize healthy choices that keep you strong and moving forward.
- Try this: Ask yourself, “Does this support my growth or hold me back?” before making a decision.
3. Practice Self-Care Daily
You show love for yourself when you take care of your body and mind. Simple acts of self-care boost confidence and well-being.
Prioritize:
- Nourishing foods
- Daily movement
- Quality sleep
- Positive relationships
Try this: Set a self-care non-negotiable each day, like a morning walk or a healthy meal.
4. Set Boundaries – Protect Your Energy
True self-love includes saying no to people, situations, or habits that drain you physically, emotionally, or spiritually.
You don’t have to please everyone. Setting clear limits ensures you have the time and energy for what truly matters.
Try this: Practice saying “No, that doesn’t work for me.” without guilt.
5. Surround Yourself with the Right People
Some friendships nurture your soul, while others bring negativity. “Frenemies” may pretend to care but secretly take pleasure in your struggles.
Choose to be around those who uplift and inspire you. Your circle should support your happiness, growth, and success.
Try this: If a relationship feels draining, take a step back and assess if it’s truly healthy for you.
6. Forgive Yourself – Embrace Imperfection
Nobody is perfect, and mistakes are part of growth. The key to self-love is learning from experiences rather than punishing yourself.
Shift your mindset:
- View mistakes as lessons, not failures.
- Accept that you’re a work in progress.
- Treat yourself with the same kindness you’d show a close friend.
Try this: When you feel self-criticism creeping in, pause and ask: “Would I speak to a friend this way?”
Start Boosting Your Happiness and Self-Love Today
Pick one or two of these tips and start applying them today. The more you love yourself, the healthier your relationships become, and the more happiness you attract into your life.
Remember: True self-love isn’t selfish—it’s essential. When you love yourself fully, you create a life filled with joy, confidence, and fulfillment.
Here’s a 19 Self-Care Strategies for you! Which self-love tip resonates with you the most? Let’s chat in the comments! If this inspired you, share it with someone who needs a little self-love reminder today.
Book Here for a session with me.
by Feeling Great | Hormones, Mental Wellbeing
How to Stop Food Cravings Naturally
12 Weird & Effective Ways to Curb Food Cravings
Food cravings can feel uncontrollable, making it harder to lose weight and keep it off. Often, these cravings aren’t due to real hunger but rather emotional triggers, habits, or nutrient imbalances.
Highly processed, sugary foods are the most common culprits, but the good news is that cravings can be managed naturally.
Ready to take control? Try these 12 powerful and science-backed strategies to reduce food cravings and support a healthy, balanced lifestyle.
12 Tips to Stop Food Cravings
1. Use Blue Plates for Meals
This may sound strange, but blue is a natural appetite suppressant! Studies show that eating from blue plates or using blue napkins reduces food intake.
- On the flip side, red, yellow, and orange tend to increase appetite, which is why fast-food chains often use these colors.
Try this: Swap your dinnerware for blue and see if it helps you eat more mindfully!
2. Smell Vanilla to Trick Your Brain
The sweet aroma of vanilla can reduce sugar cravings by fooling your brain into thinking it has already satisfied its sweet tooth.
Try this: Keep a vanilla-scented candle, essential oil, or vanilla bean nearby when cravings strike.
3. Wait It Out – Cravings Don’t Last Forever
Cravings typically last only 15-20 minutes. If you distract yourself, you’ll likely forget about the craving altogether.
How to tell real hunger from cravings:
- If an apple sounds appealing, you’re likely hungry.
- If only cookies, chips, or sweets sound good, it’s just a craving.
Try this: When cravings hit, go for a walk, read a book, or call a friend.
4. Add More Spices to Your Food
- Replacing sugar and salt with cinnamon, cloves, and ginger not only adds flavor but also curbs cravings.
Why it works:
- Cinnamon helps stabilize blood sugar.
- Cloves reduce sugar cravings.
- Spicy foods boost metabolism and reduce appetite.
Try this: Sprinkle cinnamon on oatmeal, coffee, or smoothies!
5. Get Enough Sleep to Control Hunger Hormones
- Lack of sleep increases ghrelin, the hormone that makes you feel hungrier. It also lowers leptin, which tells your brain you’re full.
- Aim for at least 7 hours of quality sleep to help regulate appetite.
Try this: Establish a consistent bedtime routine and avoid screens before bed.
6. Exercise to Reduce Hunger
- Regular movement balances hunger hormones and naturally reduces appetite.
- A study found that 30 minutes of exercise helps people eat fewer calories throughout the day.
Try this: Take a short walk before meals or add strength training to your routine.
7. Take Vitamin B3 for Sugar Control
Vitamin B3 supports blood sugar regulation, which can help reduce sugar cravings and even curb alcohol cravings.
Try this: Include B3-rich foods like turkey, chicken, salmon, and peanuts in your diet.
8. Avoid Artificial Sweeteners – They Make Cravings Worse
Artificial sweeteners trick the brain, making it crave more sugar rather than less.
Instead, choose:
- Natural sweeteners like honey or dates.
- Whole foods that offer natural sweetness without artificial chemicals.
Try this: Swap diet soda for sparkling water with lemon.
9. Eat Dark Chocolate to Satisfy Sweet Tooth
Dark chocolate (at least 70% cacao) helps suppress cravings better than milk chocolate.
Why it works:
- The bitter taste reduces appetite.
- Stearic acid in dark chocolate slows digestion, keeping you full longer.
Try this: Enjoy two small squares of dark chocolate when cravings hit.
10. Try Tofu – It Contains a Natural Appetite Suppressant
Tofu contains genistein, a compound that helps reduce hunger.
🛠 Try this: Add tofu to stir-fries, smoothies, or salads for a plant-based protein boost.
11. Take a 15-Minute Walk to Reduce Cravings
Research from the UK found that a short 15-minute walk can cut cravings by 12%.
Try this: Next time a craving strikes, step outside, stretch, or do light movement.
12. Visualize Yourself Eating the Craved Food
Sounds odd, but a study found that people who imagined eating their favorite foods ate 61% less when they actually had them.
Try this: Close your eyes and picture yourself eating the food you’re craving. Your brain will feel more satisfied without overindulging.
Ready to Take Control of Your Food Cravings?
Food Cravings don’t have to control you! Try one or two of these natural strategies and see what works best for you.
Need personalized support? Book a consultation today—I’d love to help you achieve your health and wellness goals! 💚✨
I have a tips on how to stop feeling hungry all the time! Read This. Which of these tips will you try first? Let me know in the comments!
