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Everything You Ever Wanted to Know About Mindful Eating

We spend so much time, energy and money on food, shouldn’t we be enjoying it? Mindful eating is a strategy to be fully present with your senses during the process of eating in order to improve your relationship with food.

When doing research for this article, I discovered that this is pretty much what I do and have been encouraging you to do to reach your health goals, regardless of what they may be. Whether you want to lose weight, manage type 2 diabetes or improve athletic performance, mindful eating may be your nutritional answer.  

Mindful eating is all about self-nurturing.

Mindful eating happens before, during and after you eat. It is about paying attention to how food looks, smells, tastes and feels. While it might sound tediously time-consuming taking your time chewing and savouring every single bite like a judge on Masterchef in slow-mo, mindful eating is a much more flexible approach to eating.

Everything You Ever Wanted to Know About Mindful Eating

Eat what...

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The Most Delicious (and Healthy) Christmas Pudding Recipe

family health nutrition Dec 16, 2019

Pudding is synonymous with Christmas. But it is traditionally unhealthy and can unwrap your health goals quicker than my 4 kids opening presents from Santa on Christmas morning. 

 

My grandmother has been making our family's traditional English Christmas pudding, as given to her by her mother-in-law, for as long as I can remember. But… I can’t eat it anymore because of the flour. So, I’ve taken her recipe and adapted it to be a gluten-free (and slightly healthier) version. 

 

My Great Grand Mothers Christmas Pudding Recipe 2.0

 

Ingredients

 

250g Dates

250g Raisins

250g Sultanas

125g Mixed Peel

125g Blanched Almonds

12g Mixed Spice 

250g Coconut Sugar

300g Coconut Flour

250g Butter

5 Eggs

1/4 tsp Bicarb Soda (dissolved in 125ml of rum)

 

Method

 

  1. Cut washed (or boiled) calico cloth into 90cm squared and 3x45cm-long strips (5cm thick) for tying.
     
  2. Beat butter and sugar in large bowl.

  3. Add eggs, one at a time,...
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My Opinion on The Game Changers Movie

nutrition review Dec 09, 2019

“I just watched The Game Changers Movie on Netflix, what do you think?” That is a question I have been asked a lot lately. It’s so common that it now makes me laugh when I open my messages and see this. My response is always the same So, here it is.

 

The Game Changes movie is great. It really gets you to think. It’s opened a conversation, which is a really good thing. If you haven’t seen the movie, The Games Changes movie is about going vegan. And there are a lot of compelling arguments.

 

If you ... eat more vegetables, you’re going to have an improvement in your health markers and performance.

 

My issue with the movie is that there are a lot of gaps in the research that are put forth. When you think critically about research, which you’re taught to do at university, especially in psychology, you see a lot of problems with the research referred to in the movie.

 

First of all, some of the athletes (and...

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How to Stay on Track at your Work Christmas Party

christmas health party Dec 02, 2019

Work Christmas parties can be a time of much over-indulgence. You’ve been training hard, watching what you eat, and seeing results. You’re loving your new body and your new lifestyle. You don’t want to undo all of your hard work, but you also want to enjoy yourself with your mates. What do you do?

 

We celebrated our local fitness community Christmas party on Saturday night. And let me tell you, most of us, not all of us, but most of us over-indulged. We had dinner at Little Miss Korea and then went to Stone House for some wine. It was a great night.

 

"Plan ahead and give yourself permission."

 

Christmas parties are fun. And you should celebrate them. It’s important to enjoy yourself on occasions, and if you can’t enjoy yourself and over-indulge a little at a Christmas party, when can you?!

 

Do not be hard on yourself and not allow yourself to enjoy some good food and drinks if it’s what you would like. Discipline is...

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How Do I Do It?

family Nov 25, 2019

“How do you do it with 4? I struggle with 1 (or 2)”. That’s the question I’ve been hearing a lot lately, especially this past week after my last article. 

 

First of all, while my life might be busy trying to raise 4 four kids, run a business, get my online business back off the ground and teach full-time, I have a lot of support from family and friends, and I recognise there are a lot of people in a much more difficult situation than me. 

 

When we die, our lifeline flatlines. When we’re alive, our lifeline goes up and down. Notice how that connects to life. Life is full of ups and downs. ~ Jay Shetty 

 

I don’t pretend to be some messiah who has it all figured out, one who has faced the greatest of odds. There are billions of people who are in a much more adverse situation than I am. I’ve just lived through a challenging period and I feel like I can shed some light on how I am dealing with it, in the hope...

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I’m Back!

family Nov 18, 2019

The last article I wrote for you was way back in April. In that article, I explained why I hadn’t published a blog in over a month. I admitted that my wife, Holly, and I were struggling and that it was my absolute desire that we work things out. I’m sad to say that we didn’t and she moved out in August.

 

This year has certainly been one of upheaval and change. But after getting through what I think is the worst of it, life certainly looks much different. And that’s where I start this, the first of my weekly blogs, once again…

 

After blogging every single week since June 1, 2015, the events of 2019 brought me to my knees. I simply didn’t have the time, energy or desire to keep blogging every single week with everything I had going on in my personal life.

 

Hindsight is a crazy thing. I thought that I was through the worst of it in April, and my naive optimism had me believe things would get better. But the universe had other...

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How to Get Back on Track with Your New Years Resolutions

It’s that time of year when, despite the best of intentions and steely grit to get fit again, you start to feel yourself slipping. The 5-mornings-a-week exercise regime and Sunday arvo food prepping are becoming increasingly difficult to maintain, and life is getting so busy… oh so busy. Here’s how to stop the slide and get back on track.

First of all, don’t ever think you are a failure or that you are failing. Making changes to your life are difficult for anybody. We love to stick with the norm — with what we are used to. It’s an evolutionary trait and it’s designed to protect us. So take it as a good thing.

“If you’re feeling yourself slip back into old habits; like old priorities are taking precedence, you might be self-sabotaging yourself.”


If you’re finding yourself sliding; like old demands are taking back priority, and you just can’t find time for your new and improved self, reconnect with why you...

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Spider Milk: A New Super Milk

When you think of spiders, you probably don’t think of milk. But it turns out that some of these tiny little 8-legged arachnids are full of some pretty good stuff.

When I first came across the concept of spider milk, I wondered if there was some new alternative to almond milk on the market. Turns out there’s not. However, there is one species of spider producing some pretty potent nourishment for their young.

"I believe we can learn from other animals, even if just to reinforce the basics."

This species is the Toxeus Magnus found in South-East Asia, and their young grow exceptionally fast. They reach almost half adult size in their first 20 days of life. So researchers set out to discover how they achieved this.

Scientists from the Chinese Academy of Science put mother Toxeus Magnus’ under the microscope and gently squeezed their abdomen. They found they excreted a creamy white fluid similar to human milk.

Upon testing this milk, scientists discovered it contains...

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How to Return to (or Start) Running

Running is one of the best forms of exercise. So why don’t more people do it? Many people say they don’t like running and I believe this is because they simply don’t know “how to run”. So let me show you how.

I’ve been a runner for a long time. I love running. I got into running when I was 13 to lose some weight. It was right around the time I started high school and appearance all of a sudden became very important.

 

"Running is one of the greatest forms of exercise you can do. And it’s relatively cheap — all you need are a decent pair of runners."

Running is great because it is relatively cheap to do. All you need is a pair of runners. I’ve always preferred the isolation of the activity — to be by myself, with my thoughts; almost as if it’s a type of meditation. But running can also be very social.

I started because we lived right next to an oval. It was easy for me to walk out the back gate and run some...

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eMeditation: The Surprising New Type of Meditation

Meditation has been around for thousands of years and there are many different types of meditation. From mindfulness meditation to progressive muscle relaxation, to zen meditation and transcendental meditation. Now, there may be a new type of meditation on the horizon - eMeditation.

Neuroscientist Dr. Bashar Badran, from the Medical University of South Carolina, and his colleagues, have been using a brain stimulation technique called transcranial direct current stimulation (tDCS) to send a small electrical current across the brain. This procedure involves placing one electrode on the bone above the eye and another over the frontal area of the brain (known as the dorsolateral prefrontal cortex).

"...before you rush out and purchase a head-band infused with electrodes to wrap around your head during your next meditation session... there are a few points to be aware of."

The electrical signal acts to “switch off” the groups of neural cells responsible for...

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