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.
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.
125g Mixed Peel
125g Blanched Almonds
12g Mixed Spice
250g Coconut Sugar
300g Coconut Flour
1/4 tsp Bicarb Soda (dissolved in 125ml of rum)
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...
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...
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...
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...
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...
The ability to exert self-control is considered a fundamental trait of people who are successful. It has been a long held view since Walter Mischel’s marshmallow experiments of the 1960s that people who can exercise self-control at will must possess some kind of super-power.
Self-control, or discipline as it is more commonly referred to by people who sense they lack it, is a learned skill. Like a muscle, self-control can be developed to essentially unlimited levels. But is a strong ability to exert self-control a good thing? New research suggests not.
"Developing your discipline muscle and practicing self-control is important. We should all do it. But we also need to know when to give it a rest and cut yourself some slack."
Most of our current understanding of self-control comes from the work of Walter Mischel’s marshmallow experiments of the 1960’s. I learnt about these experiments when I was studying psychology at university and, with...
Article written by visiting blogger Dr. Nikola Djordjevic
Over the past few decades, the trend of excluding gluten from diets has become extremely popular with millions of people around the world adopting this way of life. Some do so without being fully aware of all the information regarding gluten, and whether gluten exclusion from their diet would actually impact their health positively.
A gluten-free diet can provide some benefits to the overall health of most individuals, but before we come to these advantages, let’s start with the basics – what is gluten anyway? Gluten is a protein found in wheat, barley, rye, and triticale and it derives its name from the glue-like characteristics of wet dough. It helps food retain its shape, so it is often used, and not just in the food industry. It is interesting to note that gluten can even find its way into lipsticks, shampoos, and envelope labels.
Gluten can also be found in a wide range of foods such as bread, baked foods,...
Finding foods that actually fill you up, give you energy, and most importantly, taste good, is essential when starting your path to ultimate health.
I clearly remember a time when my stomach would be in painful knots if I didn’t eat by mid-morning. Even if I did eat, I’d still be hungry by morning tea, I couldn’t wait for lunch, I was starving by mid-afternoon and I’d be ready to eat a horse and chase the rider by dinner.
"To feel fuller for longer, drink water and look for foods containing protein, fat and fibre."
The foods you eat are essential to your success at achieving ultimate health. Foods that contain protein, fat and fibre are harder for our bodies to break down, and hence, help to keep you fuller for longer.
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