Latest Posts

Tai Chi Classes

Tai Chi Classes for Beginners starting @The Urban Co-Op Limerick on Monday 7th November 2022 1pm -1.55pm.Tai chi improves Health ,flexibility and Balance!

The Dice

We are all but Triers, in This Game of Life, None of Us are Experts Born, Take your Courage in your Hand my Friend and try,throw the Dice, Until the Dice in your Frame Flows! C.R.

Mental Fitness-Book Review

I picked up this book by Ant Middleton because the title sounded interesting.He starts the book describing his time in the Royal Marines and the necessity of building not only physical but mental fitness.In chapter two he talks about building confidence ,saying it’s a process, the only antidote to imposter syndrome being to build aContinue reading “Mental Fitness-Book Review”


This month I am reviewing ‘Mindfulness-a practical guide to finding peace in a frantic world’ by Mark Williams and Danny Penman.The book makes some interesting observations about Mindfulness such as “mindfulness allows you to catch negative thought patterns before they tip you into a downward spiral”and “when you become more mindful ,you bring your intentionsContinue reading “Mindfulness”


The Chinese word for crisis is interpreted by some as also meaning opportunity.Sometimes we can arrive at a crisis situation without any warning sign,sometimes there are warnings.Whichever it is, we need to take a step back.When our emotions are running high, we can make it worse by catastrophizing.We need to take a number of deepContinue reading “Overload”

New Year New You

We have the ability to change our mindset and our lives at any time.But the New Year is always a time for a new start.We may find change overwhelming,but by ticking off some activity on our goals list everyday,we can get there and it will move us out of stuck mode.Whatever your goals , whetherContinue reading “New Year New You”

Christmas Wellness

Christmas this year may be a little different for some,we may have family who can’t be there because of a positive Covid test or who don’t wish to face the hassle of PCR tests and travel. Whatever the situation,you can still make it a Self Care Christmas for you! Brad Yates actor and EFT practitionerContinue reading “Christmas Wellness”

Self Discipline and Meditation

Self-discipline means to control one’s feelings and overcome one’s weaknesses.This can apply to anything whether it is our work,exercise,diet etc. Meditation can help our self- discipline. Regular practice of meditation enhances our discipline and commitment.Jon Kabat-Zinn has said that you don’t have to enjoy your meditation ,just commit to it and the benefits will unfoldContinue reading “Self Discipline and Meditation”

Acid Reflux and GERD

Many people suffer with heartburn and use commercial medications.However it is also worth trying lifestyle changes.Changing your dietary habits may help.When you have acid reflux,stomach acid gets pushed into the esophagus. Twenty per cent to forty per cent of people with regular heartburn are diagnosed with GERD.As well as heartburn,symptoms of acid reflux can includeContinue reading “Acid Reflux and GERD”

Empty Nest Syndrome

I have taken a hiatus recently,a busy Summer doing alot of driving,getting work done where I live and doing some training for a new job which I thought would stop me thinking about the Empty nest only to find it was not for me!! My youngest child went away recently to do a course,the eldestContinue reading “Empty Nest Syndrome”

Inspiring Books

If you are looking for a little inspiration for self- healing,you can’t go wrong with ‘The Power of Positive Thinking’ by Norman Vincent Peale .It was first published in 1952 and uses affirmations and visualizations.It discusses getting help from God and Faith. He says we must believe in success and not defeat because obstacles areContinue reading “Inspiring Books”

Plant Based Diet Benefits(including weight loss).

A mainly plant based diet means eating mostly fruit, vegetables,beans,lentils,whole grains,seeds,nuts,herbs and spices.What is the benefit of a plant based diet for Health and Weight Management? In the five places in the world(The blue Zones)with the largest percentage of centenarians,the diet is 95% to 100% whole food and plant based.Their diet is rich in rootContinue reading “Plant Based Diet Benefits(including weight loss).”

Mindfulness Book -‘Light Mind’ by Padraig O’Morain

If you want a good book on mindfulness ‘Light Mind-Mindfulness For Daily Living’ by Padraig O’Morain is the book. Padraig O’Morain is a counsellor and columnist with the Irish Times.The book explains how mindfulness practice can enhance your life.The exercises in the book will enhance your mindfulness . Padraig O’Morain deals with the subjects ofContinue reading “Mindfulness Book -‘Light Mind’ by Padraig O’Morain”

Easy Healthy Pizza

If you want to try an easy healthy pizza recipe for the weekend,this is it!This recipe contains no yeast,so it is super easy to make.The recipe will make two small to medium sized pizzas.If you only want to make a pizza for one simply halve the ingredients! Ingredients 350g of plain flour Two and aContinue reading “Easy Healthy Pizza”

Lentil Bolognese

Ingredients: One onion finely chopped One stick of celery finely chopped One carrot sliced One garlic clove finely chopped 2 to 3 tablespoons of vegetable oil One can of chopped tomatoes 75 g of tomato puree 4 teaspoons of oregano One can of green lentils drained or alternatively boil 80g of dry lentils from aContinue reading “Lentil Bolognese”


Motivation is “a desire or willingness to do something”. We become motivated when “the pain of not doing becomes greater than the pain of doing”(The War of Art).Motivation needs to be scheduled.If you hope you are going to exercise tomorrow,it probably won’t happen.If you schedule your exercise at a specific time each day,it is mostContinue reading “Motivation”

Vegan Crumble Recipe

Ingredients: 800g tinned pear halves in juice 3 cups of oats Half a cup of milled seed mix 3 tablespoons of coconut oil 3 tablespoons of maple syrup or honey(if you like more sweetness) Half a cup of ground almonds Method: Preheat oven to 180C Drain juice from tin and cut up pears Line casseroleContinue reading “Vegan Crumble Recipe”

Self Care

When our self-esteem is good we feel we can handle anything,we value and honour ourselves.We need to constantly choose our thoughts and our words.Positive thought patterns will attract positive energies.The best gift we can give ourselves in our lifetime is to recognise our own inherent value.When we develop an awareness of our own Self Worth,weContinue reading “Self Care”

Digital Detox

Digital detox is time spent away from smartphones,laptops etc. You may feel that your digital use is taking over your life and causing too much stress.A survey by the American Psychological Association found that a fifth of U.S. adults found technology as a cause of stress.Research has found that using your phone in bed canContinue reading “Digital Detox”

Ginger Energy Balls

If you need a quick fix of energy,instead of sugary snacks,it helps to have something healthy ready to go!These energy balls are easy to make! Ingredients Two thirds of mug of rolled oats Two heaped desertspoons of almond butter One eighth mug ground flaxseed One quarter mug sesame seeds Two heaped desertspoons of honey HalfContinue reading “Ginger Energy Balls”


A commitment to Health can be part of a bigger commitment to self care.When we take care of our skin we feel and we look better,it is like nourishing our whole body.Just as we should be choosy about the quality of food we put into our mouths ,we should be the same with our skin.DoContinue reading “Skincare”

Green Smoothie Hunger Fix

Smoothies are a great go to for Health and Weight Management when you feel like giving in to a hunger craving between your meals.Green smoothies can be nutrient dense and a source of protein which is important for muscle building and also Fibre which is good for the digestive system.Give yourself an energy blast withContinue reading “Green Smoothie Hunger Fix”


The first hurdle you will have to meet in weight loss and weight management is changing your mindset.If you believe then all things are possible .If you change the way you look at things ,the things you look at change. Driving Discipline If you want something you have to have discipline to be successful,whether itContinue reading “Mindset”

Emotional Reset

Sometimes you can be going great-fitness,foodwise,everywise and then you hit a roadblock.It could be anything;a health issue,work issue,a family matter and you are suddenly the small boat that has been completely blown off course!I have to admit I have had a bit of a week like that!Thankfully it does not happen often!What do you doContinue reading “Emotional Reset”

Inflammation and Weight Gain

When we have chronic inflammation ,it can impact on digestion,metabolism,hormone levels ,our cardiovascular health etc.Chronic inflammation can lead to leaky gut syndrome.Leaky gut allows substances from foods and other sources to leak into the bloodstream.When we have inflammation in the body ,it can make weight loss harder.A study in 2019 found that C-reactive protein(a keyContinue reading “Inflammation and Weight Gain”

Walking Tall

Life is a series of hills and valleys,ups and downs,good times and not so great ,but however life is for you today ,this poem by Patience Strong might lighten your heart on this journey of life! Walking Tall Yesterday’s steps you can’t retrace,by slowing down or quickening pace, changing course,or turning back-You still will beContinue reading “Walking Tall”

Tai chi for fitness

Tai chi is an internal Chinese Martial art,but it can be practiced by beginners and experienced practitioners for Health and Weight Management.It also has beneficial effects on psychological wellbeing.Tai chi helps to improve your Qi (energy flow) , builds stamina and improves your balance.An article from the Mayo clinic website said”Tai chi is sometimes describedContinue reading “Tai chi for fitness”

Carrot and Ginger Smoothie

This is a favourite of mine especially if you are low in energy and need a boost!Way better than reaching for a coffee and snack!Ginger is a great immune booster and anti -inflammatory!Turmeric is a good antioxidant and anti-inflammatory!The next time you have that 3pm afternoon slump,try reaching for your carrot smoothie and give yourselfContinue reading “Carrot and Ginger Smoothie”

Mindfulness and Eating

Mindfulness begins with the breath. Thich Nhat Hanh says that eating in mindfulness is an important practice .When you are ready to eat he suggests saying “Breathing in,I calm my body.Breathing out I smile”,three times .Although initially it may be hard to reach a state of calm equilibrium ,with practice we will begin to seeContinue reading “Mindfulness and Eating”

Overnight Oats

Overnight Oats Ingredients: one quarter teaspoon ground cinnamon 50g rolled porridge oats 2 tbsp natural yogurt 50g mixed berries half teaspoon of honey Method The night before ,stir cinnamon and 100ml water or milk into oats. The next morning add a little water or milk.Top off with yogurt,berries,honey.Enjoy!

Weight Management

Weight Management is a combination of techniques and strategies that contribute to the ability to attain and maintain your healthy weight.Weight Management focuses on achieving a healthy weight through healthy eating and regular daily physical activity.My book Health and Weight Management teachings from the East to be available in April 2021 is focused on healthyContinue reading “Weight Management”

My daily planner

My planner is one of those simple ring binder journals you can pick up from any stationery supplies store. White paper. No ruled lines to cage my venturesome handwriting and doodling. I’m an obsessive note-taker and fill pages to the margins with to do lists, rough sketches, and ideas for blog posts. I usually goContinue reading “My daily planner”

About Me
Available from

I am Caroline Rainsford a Health and Weight Management Blogger ,Writer,Acupuncturist and Tai chi Teacher.My book ‘Health and Weight Management Teachings from The East’ was published in April 2021. I believe healthy eating habits,exercise and self compassion are the keys to Healthy Weight Management for all ages.Follow this healthy lifestyle community blog to engage your motivation and change!

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