The industry of happiness is becoming big business with experts and gurus from Deepak Chopra to Robert Holden so what makes life sweeter and more satisfying? "Your happiness is with you 100 percent of the time" says Robert Holden but the reason we do not always feel it, is we are too busy giving ourselves a hard time. It starts with a choice so "remind yourself often that happiness is not something to achieve. Happiness is something you accept."

Surprisingly, Holden has found that life circumstances have little to do with being happy and more to do with knowing how to enjoy life and make positive choices regardless of how much you earn, how well you have performed or what house you live in. As such, the more authentic you are or the more you simply be yourself  and live by what really matters to you, the more happiness you experience.

Top 10 Tips to Happiness include:

1. Follow your Joy - whatever brings you that zest or makes you laugh, do it!
2. Happiness is a Choice - change your attitude and allow today to be even more enjoyable than you thought it would be.
3. Clarity - live by what really matters to you and your values. There are so many choices but feel what resonates with you as having them all won't make you any happier.
4. Let Go - release grievances and forgive. You can't change the past and the person who it is really hurting is yourself.
5. Give Love - no matter what is happening, love through it. Make it your daily intention, mantra, prayer, meditation to love despite and because of everything!
6. Express Gratitude - make a list of everything you are grateful for in your life - the fabled shortcut to happiness.
7. Create your own Financial Wellbeing - living within your means relieves you of enormous pressure.  Research shows people with financial wellbeing don't get into debt and spend money on experiences rather than things. Giving to a cause or charity can make you feel better about yourself and connects you with something bigger than yourself and to your community. 
8. Nourish Yourself - Make time for yourself and start listening to your real desires and needs. Spend an hour a week to fill your self-love bank account with something you really love doing or to nourish yourself.
9. Exercise and Sleep - both are critical for a positive mindset, to reduce stress and to make healthy eating choices. Even if it's a half hour walk a day, get into the habit today - where in your day can you fit it in? Walk to work, walk up escalators, go outside for lunch. Exercise improves your sleep so get to bed early and avoid caffeine!
10. Friends - communicating with at least 2-3 people that you consider true friends on a regular, if not daily, basis helps foster trust and support. Friendship is not something you are given but which you develop by putting in time and effort. Surround yourself with people who make you feel good about yourself and with whom you can share. There's nothing better than having a laugh with a friend!

1. Hydrate Hydration is the key to optimising your performance. The simplest advice is to drink enough water prior to exercise to avoid dehydration, but avoid over-drinking which can increase the risk of hyponatremia, not enough sodium or salt. But how much is enough? That depends on how much sweat you're losing, which you can gauge by stepping on a scale before and after a workout. If you lose more than 2% of your body weight (e.g. 1.4kg for 70kg runner) increase your fluid intake next time out. If you have gained any weight at all, cut back in future sessions. If you are a heavy sweater, or if you finish workouts with your skin and clothes caked with white residue, your diet should contain enough salt to replace those losses. Gatorade is popular but it is also full of artificial colouring and flavouring, making it not the best choice. Alternatively you can make your own electrolyte drink with 1 tsp of salt to a litre of diluted apple juice. Coconut water is also a natural and excellent source of electrolytes for re-hydration.  Ask yourself 3 questions each morning: 1) Am I thirsty? 2) Is my urine dark yellow? 3) Is my body weight down more than 2% from the dark before?

2. Fuel Your Body Proper is essential for optimum performance. Never skip meals when training as it slows your metabolism down and hinders your performance. Skip the sugars, lolly binges and junk food - many athletes believe they can eat anything because they will simply burn it off! However, unless you are exercising more than two hours, sugars will only lower your immune system, cause blood sugar spikes and pits, fatigue, mood swings and deplete you of minerals e.g. Magnesium. Every meal should have a portion of protein to help with muscle repair and recovery. Plan ahead - never leave the house without healthy snacks e.g fruit and nuts.

3. The 80/20 Rule Eat 80% of the time to nourish and fuel your body but we are all human, so it is alright to give yourself a treat once a week. Also by never getting hungry and never getting too full, you will allow your metabolism to work for you rather than against you. You lose weight faster and increase your energy by eating more often, rather than starving for hours and then overeating.

4. Timing Is Everything Your meal before a race should ideally be eaten two hours prior consisting of medium GI carbohydrates (not wholegrain as it is difficult to digest) e.g. nut spread on wholemeal toast with fruit. After exercising, you have a 20 minute window in which to replenish your muscle glycogen stores. Muscles that are not refueled can lead to a reduction in lean muscle mass. Most professional athletes will take the time to eat their meals, something the rest of us should follow to improve digestive and give the body a more accurate sense of feeling full. Avoid eating on the run - give yourself 20 minutes to sit and eat.

5. Banish The Gremlin In the weeks or months prior become aware of your negative self talk and practice refocusing your attention on your training. Visualise your race from your preparation prior, your warm up, your race plan and final outcome. Actually imagine and feel yourself in the race so that it becomes second nature to you, convincing the brain that this is exactly how you will perform. To keep your mind on track write some positive affirmations on your ultimate racing ability!

6. Rest And Repair If you are doing more than 1 hour of exercise a day, you will need to rest and sleep more than usual so listen to your body! Nominate a rest day each week when you do no exercise to allow your body to rest and repair and you will find that you perform better and faster for the rest of the week. Most people forget but stretching after you exercise when the muscles are warm helps reduce lactic acid, muscle soreness and stiffness. Deep breathing helps control stress and nerves, which athletes report improves cardiovascular endurance and less fatigue. Breathe in through the nose for 4 seconds and out for 6 seconds.

7. Grab Your Own Gold Medal Everyone has their own Olympic Games - no matter how small or big. The most important thing is not winning, but simply to take part. Just as the most important thing in life is not the goal in the end but the journey. So have a go and enjoy it! With a positive attitude, miracles can occur. Go for it!

Chasing the mountain sun! I'm heading over to the USA from 21st August - 4th September. This trip will be mainly business, with a touch of pleasure thrown in (yippee). I will be going to the Wake Up Festival in the beautiful mountains of Colorado and to do the DNA 3 ThetaHealing course in Idaho Falls. My practice will be closed for 2 weeks so book your appointments now for August as they are filling up fast. I will be back in practice on 5th September revitalised and inspired with all of the latest health tips and tricks.

Blue Eye Cod is a deep sea fish (wild, not farmed) and is rich in Omega 3 oils. Quinoa is a gluten-free South American grain eaten by the Incas, that has been touted as a superfood due to its high vitamin and mineral content. This dish is mixed with the crisp flavours of lemon, thyme and leeks.

Ingredients - Serves 2
- 3/4 cup quinoa
- 1 1/2 cup of water
- 2 Blue eye cod fillets
- 1 Tb Extra virgin olive oil
- Juice of 1 lemon
- 1/2 tsp dried thyme
- 1 tsp grated lemon zest
- 1 Tb of coconut oil
- 1/4 bunch of finely chopped parsley
- 1/2 sliced leek
- 1/2 head of broccoli
- 1 large carrot, peeled and sliced lengthways
- 1 bunch of bok choy sliced in half

Cooking Instructions:
Preheat oven to 180 degrees Celsius. Place Blue eye cod fillets in baking dish with olive oil smeared over them. Add 1/2 cup of water to the baking dish. Sprinkle with dried thyme, juice of half a lemon and salt and pepper to taste. Place in the oven, covered with a lid for 30-40 minutes, depending on thickness of fillets.

Bring quinoa and 1/2 cup of water to boil in a small saucepan. Reduce to a simmer, cover and cook for 10 minutes. Turn off the heat and leave the covered saucepan on the stove for another 5 minutes.

Melt 1 Tb of coconut oil in a frying pan and quickly cook sliced leek until soft. Add quinoa, juice of half a lemon, 1 tsp of lemon zest, chopped parsley and salt and pepper to taste. Heat through for 1 minute, then remove from stove.

Place carrots and broccoli in steamer and lightly steam for 3 minutes. Add bok choy and steam for a further 1 minute.

Arrange on plate with blue eye cod, quinoa and steamed vegetables.

By Claudette

Following on from yesterday's blog about the dreaded, but ever so important Pap smear, I thought it apt to share some of the research evidence that has come to light about the new HPV vaccine, Gardasil.

Australia is the first country in the world to administer the HPV immunization initiative. Gardasil is a genetically engineered vaccine given free to all girls aged 12-17 years and as announced recently, to boys aged 12-13 years from 2013 in Australia. It contains only 4 types out of the 100 strains of HPV, so it does not prevent infection from all strains. Gardasil has been shown in studies to reduce the incidence of CIN II precursor lesions but, as has been raised by many doctors, it is unlikely to reduce the level of cancer. It is well known that a healthy immune system naturally clears any HPV infection within 2 years anyway and Pap smears are still necessary every two years, despite vaccination. 

Federal Health Minister Tanya Pilbersek has stated "We know that it's a safe vaccine". However, according to information obtained by Channel 7 under a Freedom of Information claim, 681 reactions to Gardasil were reported to ADRAC (the Adverse Drug Reactions Advisory Committee) as of January 30, 2008 with more than a third of these women not recovered after 6 months. The Journal of the American Medical Association reports "It is important to emphasise that the vaccine is supported by limited efficacy and safety data".

The Health Minister, Tanya Pilbersek has stated that all vaccines in Australia undergo stringent testing by experts. Unfortunately, according to our own TGA (the Therapeutic Goods Administration), vaccines are not tested in Australia for either safety or effectiveness. Gardasil's pre-licensure tests were performed overseas and were funded by the manufacturer of the drug. During this testing, 17 deaths were reported and a very large number of reactions (more than 90% of those tested reported at least one systemic reaction). Despite this, the vaccine is registered for use in Australia.

On 12 January 2012 the Annals of Medicine published a ground-breaking peer-reviewed paper written by renowned researchers Tomljenovic, PhD, and Shaw, PhD from University of British Columbia, Canada, citing that the HPV vaccine is neither justified by long-term health benefits (what, if any, is yet to be proven), economically viable, nor is there any evidence (even if it is proven effective against cervical cancer) that it will reduce the level of cervical cancer beyond what Pap screening has already achieved.

Long term effects of the vaccine are unknown but there have been reports of autoimmune diseases including arthritis and multiple sclerosis. The list of serious adverse reactions to the vaccine as detailed by The Financial Times and the Sunday Telegraph (06/07/2008) include fever, hyperventilation, bronchospasm, anaphylaxis, tinnitus, tremors, tingling, paralysis, Bells Palsy, Guillian-Barre Syndrome, blood clotting, chronic fatigue syndrome, deep vein thrombosis, seizures and deaths.

Four Melbourne school girls were rushed to hospital after receiving the vaccine in 2007. India halted trials of the vaccine in 2008 due to a number of deaths of the women involved. The European Medicines Agency reports 16 deaths of women after being given the vaccine in Austria and Germany. In the USA the numbers are increasing every year. The causes of death include blood clots, acute respiratory distress, cardiac arrest and "sudden death due to unknown cause", which are obviously uncommon for teenagers! The vaccines must not be given during pregnancy as it causes spontaneous abortion and foetal abnormalities.

There is also concern it will encourage young women to have unprotected sexual intercourse at a younger age without concern of HPV infection, which is untrue as only 4 types of HPV are covered. The vaccine also contains aluminium as an adjuvant which is a toxic heavy metal for the nervous system. 

Considering the above evidence, I do not recommend the Gardasil vaccine to be given to anyone regardless of age or gender.

Pap Smears test for cervical dysplasia, which is an abnormal growth of the epithelial cells of the cervix. If left undiagnosed and untreated, then it can eventually progress to cervical cancer.

However, cervical cancer is a largely preventable and curable disease as it slowly progresses through recognisable stages. As there are no signs or symptoms of cervical dysplasia, regular Pap Smears every 2 years until 70 years of age is essential for all women who have been sexually active at any stage in their lives.

Human papilloma virus (HPV) is now regonised as the most important causative agent in cervical cancer. It is the most commonly acquired sexually transmitted infection in young, sexually active women spread via skin contact through vaginal, anal and oral sex, with condoms providing only limited protection. There are over 100 genotypes of HPV but not all of them cause cancerous cell changes. HPV types 6 and 11 commonly cause benign lesions such as genital warts which do not turn into cancer, while types 16 and 18 are most commonly found in cervical dysplasia and cervical cancer. However, in 90% of cases, the immune system naturally clears the HPV infection within 2 years.

Risk Factors

• Compromised Immune System: A healthy immune function is necessary to clear HPV infection and prevent recurrence. Vitamin D deficiency has also been associated with cervical dysplasia and cancer and is essential for proper immune function. Food sources includes cod liver oil, butter, sardines, mackerel and milk. Have a walk in the sunshine everyday for 15 minutes.
• Smoking is an independent risk factor for cervical cancer, so do your body a favour and quit!
• Oral Contraceptive Pill: Long term use of the Pill increases risk of cervical cancer. This may be due to the high synthetic oestrogen levels or reduced nutrient absorption, especially B vitamins, Discontinued use 10 years or more returns risk to women who have never used it. Women who are taking the Pill should take a good quality multivitamin.
• Sexual Activity and STIs: First intercourse at an early age and sexual promiscuity is associated with increased cervical dysplasia. Infection with other STIs such as Chlamydia, Herpes and HIV play a role as well. Make sure you get checked by your doctor.
• Increased Oestrogens: HPV together with increased levels of 16a-hydroxyestrone increase the risk of cervical dysplasia and cancer. Balancing oestrogen and progestrone levels as well as clearing excess oestrogens via the liver and bowel is essential. Avoid alcohol and drugs, detoxify your liver, avoid constipation and improve your digestion. Herbal medicines help address any hormonal imbalance, so seek a qualified naturopath. 
• Diet: High intake of fruit and vegetables is associated with reduced risk because they contain protective vitamins and minerals, so eat lots of colourful vegetables, salad and fruit everyday, especially Brassica vegetables such as broccoli, cauliflower, cabbage, Brussel sprouts. Drinking 2 cups of green tea a day has been shown to be beneficial. 
• Malnutrition: A deficiency of folic acid increases the risk of persistent HPV infection and cervical cancer. Studies have found low selenium and zinc levels in cervical dysplasia patients. This is particularly important in Australia and New Zealand as we have very low Selenium levels in our soil. If you have an abnormal Pap smear, take extra Folic acid, Selenium, Zinc and Vitamin D.

With all the media coverage recently on sugar and Sarah Wilson's interview on 60 Minutes, I thought it would be apt to raise some questions: Is sugar really that bad for you? What does it actually do in the body? Why do I crave it? What alternatives can I use that are healthy? But I love my sweet treats, so how do I get rid of these cravings??!

I think it's really important not to demonize sugar. Sugar is a natural part of our food chain and our taste buds but the difference comes down to quantity and quality. In today's epidemic of obesity and diabetes, we do need to re-evaluate the way we eat and what we eat. Sugar is extremely addicitive (some equate it to heroin!). I have little sugar in my diet nowadays but like everyone, I fall off the bandwagon too occasionally and it's usually because I'm overtired, been pushing it too hard or feeling emotionally depleted and down. Many women think they can eat sweets and not put on weight if it doesn't contain any fat. This is a huge misconception as excess sugar that is not burnt off will be converted and stored as fat.

Is sugar really bad for you?
The problem with sugar is that it is hidden in so many foods nowadays under the guise of corn sweetener, dextrin, sorbitol. Soft drinks contain 6-12tsp of sugar in every can! Manufacturers know it will get people hooked on their product and keep buying it. Unfortunately as well, there are some really poor quality sugars being used in commercial products because they are cheap but they do a lot of damage in the body, such as high fructose corn syrup used in soft drinks, sweets, cheap chocolates and commercially baked goods. Basically we do not need sweetness in every meal or every day - we need to go back to a sweet being a treat! Side effects of sugar include....

• Raises blood sugar and insulin levels, causing insulin resistance and eventually diabetes
• Sugars which are not used for energy production will be stored as fat, increasing the risk of obesity
• Causes inflammatory reactions in the body which is a precursor to cardiovascular disease, arthritis and  auto-immune diseases. Men who drink 1 sweetened beverage a day are 20% more likely to die of a heart attack: American Heart Association Feb 2012.
• Leaches nutrients and minerals out of the body, leading to insulin signalling problems, depression, fatigue, hyperactivity, eating disorders, mental fatigue, memory problems and increased risk of osteoporosis later in life. Teenagers playing sport and drinking soft drinks have 7 times higher rate of bone fractures!
• Sugar suppresses the ability of the immune system to function adequately, making the body vulnerable to infections while viruses, candida and bacteria feed off sugar as their energy source
• Cancer cells employ a process called "aerobic glycolysis" almost exclusively for their energy production. They are, therefore, reliant on glucose sugar for their growth and metabolic needs 

Why do I crave it?
Sugar never makes you feel full, as opposed to fat, so if you have a little, you will continue to want more. You crave sugar if your diet is nutritionally lacking in minerals, especially chromium and magnesium, needed to control your blood sugar and insulin levels. If you have used up all your nutrients through stress, exercise or a lack of sleep, you will also start to crave it as a quick fix to keep you going but this depletes the body in the long term. Most people also crave sugar to satisfy an unfulfilled emotional need or to suppress their feelings. We have been trained by media and society that it is easier to turn to a tub of ice cream than ask our partner, friends, family or a qualified therapist for emotional support.

Are there any healthy alternatives?

• Fruit is high in fructose, although it does contain lots of wonderful vitamins, minerals and antioxidants so I suggest to limit your fruit intake to 3 medium-sized pieces a day (size of your fist). Make fruit-based desserts or milkshakes/smoothies and use fruit as a snack.
• Stevia is a natural sweetener extracted from the leaves of the South American Stevia rebaudiana plant.   It contains no calories so will not upset your blood sugar levels or rot your teeth. It is 300 times sweeter than sugar and depending on the quality of the product, there can be a slight bitter after-taste which can take getting used to. It is sold in granule, liquid and tablet form and being heat stable, can be used in baking cakes and biscuits. It is more expensive than sugar but being sweeter, less is needed. 
• Raw honey contains anti-bacterial qualities and some antioxidants with health benefits that have been revered through the ages. I hate to admit it but an old habit of mine was to drop walnuts into the honey jar and scoop them out - raw honey and walnuts, healthy right? Not quite. Honey has a very high glycaemic index because it has a high glucose content so a limit of 1 tsp/day is recommended, for naturopaths too! Heat-treated honey such as the commercial brands of Capillano and Allowrie do not have the health benefits and are just pure sugar so avoid.
• Maple syrup comes from the sap of maple trees and as such has some antioxidant and mineral content, making it slightly lower glycaemic than sugar. Unfortunately Golden syrup does not have the same health benefits as it is a refined by-product of sugar manufacture.
• Blackstrap molasses is very nutrient and iron rich by-product of sugar manufacture and as such has a lower glycaemic index with a strong taste. Great for those who are anaemic!
• Rapadura is a traditional unrefined whole cane sugar before the molasses and sugar crystals are separated so it is a dark brown colour and still contains many nutrients. It is excellent for baking and can be bought from health food stores or Asian stores. Don't be fooled by brown sugar which has still been refined and then up to 10% molasses added back into it to give it its brown colour. This is not enough to give it much health benefits. 
• Chocolate. If you crave chocolate a lot, it means your body may be lacking in magnesium which helps the muscles relax. For a special treat, choose a good quality, dark chocolate which will have less sugar and more antioxidants and hopefully, better quality fat as well! Eat less of more expensive quality chocolate rather than a cheap commercial chocolate everyday. Be aware it does contain caffeine so eating dark chocolate at night can keep you awake. 

How do I break my Sugar Addiction? Eating protein in every meal helps control your blood sugar levels and reduce cravings so make sure you include some fish, eggs, meat, chicken, beans or dairy in each meal. Eat more dark green leafy vegetables and salads which contain minerals to stabilize blood sugars. Add cinnamon to any desserts, cereals, smoothies or treats which reduces insulin spikes. Eat more fibre which fills you up and some good quality oils as fat makes you feel full. Every time you crave a sugar, drink a glass of water instead - you'll hydrate your glowing skin at the same time!

Look at why you crave sugar. Do you need to improve your diet? Are you lacking in vitamins and minerals? Are you running away from your emotions? Do you need to get more sleep? Do you need to put some relaxation into your daily schedule? Are you working too hard or pushing your body too much? Do you need more emotional support? Are you suppressing something you'd rather not face?

Breaking the habit takes about 3 weeks for most people so hang in there! Then it is more about the 90/10 rule - 90% of the food to nourish the body and 10% for the soul. We are all human so as I say to clients, of course you can have a sweet treat but it's once a week and not an all-out binge. Once you've broken the habit, you'll be amazed at how much more balanced, energetic and positive you feel both physically and emotionally. Life will take on a new sweetness!

Winter is definitely here and now is the time to get focused on your health so as to keep that spring in your step and smile on your face. With shorter winter days and the drop in temperature, there is every good reason to laze around and snuggle up with winter comfort foods. As important as it is to listen to our natural rhythms of the body during these cold winter months, it is also important to nourish the body so it doesn't start lacking in vital nutrients and succumbing to colds and 'flus. It started to hit me this week with a headache, extreme fatigue and sore throat so I promptly put all my own advice into action!

Prevention is Better Than Cure