Life Archives - Fatima Ingles


5 Things Every Woman Needs To Fill Her Cup

5 Things Every Woman Needs To Fill Her Cup

5 Things Every Woman Needs To Fill Her Cup

Women are so “busy”, we often forget to take the time to fill our cups; You know the saying “you can’t pour from an empty cup”, it’s so simple but so very true! If we do not care for our physical, mental and emotional self that cup will run empty very quickly. I have put together a short list of 5 simple things every woman needs to fill her cup. 5 things that will fill your soul and improve your life, on a physical and emotional level.

1. Use the 5 Second Rule Quit to procrastination and become productive.

Here’s how: Simply count backwards “5…4..3..2..1” and get out of bed, or make that call or get on your way to the workout or turn the TV of. Whatever it is, count backwards and then take action before your brain has time to create excuses for you “not” to do it.

Author & Creator of the “5 Second Rule”, Mel Robbins says:

“The moment you feel yourself hesitate (when you know you should do something) start counting backward 5-4-3-2-1, the GO. When you use it, you shift mental gears, interrupt your habit of overthinking and awaken your prefrontal cortex – making change easy. The rule acts as a “starting ritual” that breaks bad habits and triggers positive new behavior change.”

I have personally used this technique to kick myself out of bed an hour earlier because I really wanted to start my day with prayer, gratitude and personal development study before my children got up for the day. Yes it was a little difficult to start but once I was up and got started, I felt great!

2. Coconut Oil Tea – Must Try!

Get acquainted with coconut oil and have a coconut oil tea.  There are a multitude of benefits to adding coconut oil to your day, including but not limited to:

  • more energy directly to your brain
  • improved health
  • whiter teeth
  • so much more

See here to learn about more of the amazing benefits of coconut oil and how it can help you achieve your health goals.  Why not make a cup of coconut oil tea to sip on while you read this post. Simply place a tablespoon of coconut oil in a cup of boiled water, add a little cold water and enjoy!

3. Write your Affirmations Daily – Believe me, doing this 1 thing is Powerful

Never done written affirmations – why not start now!? This one action can be more powerful than you might imagine, I have used it in the transformation of my own life and it is a tool my coaching clients reap the rewards of regularly.

It’s easy, first get yourself a dedicated notebook – A5 size is perfect and begin the first line with “I am so happy and grateful now that ________________” (fill in the blank).

  • What do you want to change in your life?
  • What do you want to see come to pass?
  • What positive outcome do you want in a particular area of your life?

Repetition is the master of all skill, if you want to change something, a new habit will need to be formed. The only way to do this is by repetition.

Affirmations work in several ways:

  • Focussing your energy and thoughts on what you want instead of what you don’t have – what you focus on your get more of.
  • Works to create new habits by repetition – the action of writing the affirmation out daily (20 times or more)
  • Discipline of committing to something that may seem tedious but if done consistently will be impactful, this in turn build self belief and conviction.

4. Breathe Life into Your Dreams – Create a Vision Board

Dare to DREAM! We are all very busy being busy, but we are not really “thinking”, our minds are just busy with what needs to be done, our never-ending “to do” lists. So stop, relax, allow your mind to wander and dream and think about what you want in life; travel, a happy relationship, a happy family, a dream career, to complete a course, to prioritise your health; what makes you excited?

What makes your heart skip a beat at the thought of doing or experiencing?  Save pictures that relate to your dreams, quotes, power words, use cardboard, a pinboard or photo frame and arrange the images and words as you like, be creative, use maps, currency, cutouts in addition to your pictures. If you want a free my guide to making your vision board send me an email with “please send me the vision board exercise” in the subject line.

5 Things Every Woman Needs To Fill Her Cup
Photo by Melissa Askew

5. Connect with Your Warrior Tribe – The Women that Have Your Back

Call a woman you have not caught up with for a while and make a date. Why not make it an active catch up?! Arrange to go for a walk down the beach or a hike. Women need women, we thrive on connection and its so valuable to have your tribe. These are the women that even if you don’t connect all the time, when you do it’s like nothing has changed in your friendship.  If you make it an active date, it’s a “Win Win”. You fill your friendship cup up, enjoy the outdoors and reap the benefits of being active.

Humans thrive on connection. For women their tribe has always been how they do life. So go an reconnect with a “sista”, pour out your hearts, laugh, cry, make plans and fill your soul! Don’t wait until later, why not send a message to that woman right now, after all we are all busy and you don’t want to let this opportunity pass.

With Love & Gratitude

Fatima, xo

Coconut Oil – Why You Need It Everyday

Coconut Oil – Why You Need It Daily

Coconut Oil – Why You Need It Daily

Let’s talk about Coconut Oil and “Why You Need It Daily” but first let me explain this fat. Although classed as a saturated fat, coconut oil functions differently in your body to other saturated fats, which are know as long-chain fats. Over half of the fats in coconut oil are medium-chain fatty acids – MCFA (also known as MCT Medium chain Triglycerides) which provide a host of health benefits, including not being stored as fat and being available for energy use.

Coconut Oil Aids Weight Loss

It may not make sense to add fat to your diet to aid weight loss, based on the what we have been taught over the years BUT Coconut oil is a no-carb oil that helps burn fat, calories and decrease appetite. More and more information and studies are surfacing to support the claim that this magnificent oil can play a role in fat loss.

study conducted on 40 women with abdominal obesity revealed positive effects related to coconut-oil supplementation. After 12 weeks, the women consuming coconut oil daily showed a reduction in waist circumference, as compared to the group who consumed soybean oil.

Dr. Bruce Fife says in his video:

Adding fat into your diet can be the key to your weight loss success. Low-fat dieting actually causes weight gain, and is one of the reasons for our current obesity epidemic. You can lose weight on these diets temporarily, but in the long run you end up gaining all your weight back, and then some.

…Fat also satisfies hunger so that you don’t feel like you are starving. You feel satisfied. In fact, with an adequate amount of fat, you don’t get hungry even when you cut down on total calorie intake. Your metabolism and energy levels remain elevated. You feel a lot better and get better results.”

To watch the video in its entirety, click here.

Coconut Oil Boosts Your Immune System

Coconut Oil – Why You Need It Everyday
Image Source: MedicalXpress

MCT’s are antiviral and antibacterial, medical studies have discovered that Medium chain Fatty Acids found in coconut oil can kill bacteria, fungi, viruses and parasites that are the cause of many illnesses.

These are just some illnesses MCFA’s combat:

  • Herpes
  • Hep C
  • HIV
  • Measles
  • Conjunctivitis
  • Toxic Shock Syndrome
  • Throat and Sinus infections
  • Giardia – parasite infection
  • Thrush
  • Jock itch
  • Gastric Ulcers… the list goes on!

Refer to to the book “Coconut Cures” by Dr Bruce Fife CN,ND if you want to learn more about this.

Coconut Oil Improves Energy and Endurance

The MCFA’s in Coconut oil are sent straight to your liver and converted into ketones that are very quickly released into your bloodstream to be used for energy, they produce a longer sustained energy and increases your metabolism.  According to Dr Mercola “MCFA’s can even pass the blood-brain barrier to supply your brain directly with energy. This is one of the reasons coconut oil is thought to have positive effects on those suffering from Alzheimer’s disease.”

Coconut Oil and Oral Health

You may have heard of oil pulling, this is an Ayurvedic practice, Ayurveda is one of the world’s oldest holistic health systems.

The practice of oil pulling requires you to swish to an oil such as coconut oil around the mouth for 20 minutes before spitting it out (not in the drain) the mouth is home to billions of bacteria, pulling acts as a detoxifier in the mouth.

When done daily the benefits include:

  • Brightening & whitening teeth
  • Healthier gums
  • Removal of mucus
  • Boosting the immune system
  • Preventing bad breath
  • Increasing energy
  • Having a clearer mind
  • Decreasing headaches
  • Clearing the sinuses
  • Alleviating allergies
  • Better sleep
  • More clearer skin
  • Decreasing inflammation

How to Oil Pull

I personally practice this ritual on a regular basis, if you want to try it here is how:

  1. Drink a glass of water
  2. A tablespoon of coconut oil in the mouth (does not need to be melted – the warmth of our mouth will melt it)
  3. Swish it around for 20 minutes while you are doing something else like listening to a podcast, housework, writing affirmations etc
  4. Spit the oil into the garden or rubbish but NOT down the drain, the last thing you want is to block the pipes.
  5. Your done, just repeat it the next day.

Coconut Oil Prevents Heart Disease and High Blood Pressure

Heart disease, which includes heart attacks, stroke and other cardiovascular diseases, is the leading cause of death in Australia and affects more than 3.7 million Australians.

Although coconut oil is classed as a mostly saturated fat, it is not to blame for the spike in heart disease, on the contrary, coconut oil:

  • Increases your HDL cholesterol (thats the “good” one)
  • Lowers your risk of heart disease due to the increase in HDL
  • Helps convert your LDL cholesterol (the bad one) into good cholesterol – I personally experienced this through adding coconut oil to my diet daily, I drank a cup of of hot water with a tablespoon of coconut oil to start my day
  • Promotes heart health

Ways To Use Coconut Oil

Coconut Oil – Why You Need It Everyday
Photo credit One Green Planet – Delicious recipes
  • Topically on you skin, your skin will be moisturised and absorb some of the oil
  • In your mouth for oil pulling (see above instructions)
  • To make raw treats such as chocolate, raw cheesecakes & bliss balls
  • Make coconut oil tea, just add 1 tablespoon to hot water
  • In your cooking, baking, simply replace other fats with coconut oil
  • Boost your smoothie with a tablespoon of oil – Try this Lime Green Coconut Smoothie

The Wrap Up on Benefits of Coconut Oil

Coconut oil health benefits are immense both internally and externally, the benefits detailed above just scratch the surface, if you want to learn more Dr Bruce Fife is an expert on all things coconut, check out his books or you tube videos. When purchasing coconut oil opt for the organic unrefined oil.

If you enjoyed this article, I would love for you to share it and leave a comment.

Food really can have powerful healing effects as described in this article. In my podcast interview (episode 17) with iridologist, health coach and semi pro ice hockey athlete Mitchell Villani you can learn more about Food as Medicine & How To Heal Yourself With Mitchell Villani

Fatima, xo
Scroll to Top