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.
And so it begins … again! Another year rolls around and we start it full of hope, anticipation and a steely desire to ensure that it’s not like the last. “This one’s going to be better. This one’s going to be the best. This is my year!” But how do we make 2019 our best year ever?
For the past five or so years, I’ve been making incremental changes to my life. It all started with a plan. I got clear on what I want and I started moving towards that. It’s been slow. So slow that if I don’t look up and smell the roses, I might not recognise how much it’s improved. But it certainly has improved. As I learn from each year and take deliberate action, each year becomes better than the last.
Self-improvement is not a choice, it’s a necessity.
Failing to take deliberate action and improve upon your life every year is like never doing any maintenance. Whether it’s a garden, a house, a car, or a yacht, if you don’t...
Happy New Year As the door closes on another year, a new one opens. The Gregorian calendar reflects the natural cycle of the earth around the sun, and as such, this time of year lends itself to a natural sense of ending, beginning and transitioning.
Just like a birthday for the planet, most of us celebrate this milestone. It gives us a chance to reflect on what has been and consider what may be. Plus, just like any other birthday, many people often do this with a bit of a late night … and alcohol.
Like many, I’ll celebrate New Year's Eve. The way I do so has changed a bit since I’ve had kids, but as a family we’ll all try to stay awake and see in the New Year. We often have dinner with extended family, watch the fireworks, Holly and I will have a couple of drinks, and none of us make it much past 12:30am. However, for many, New Year’s Eve can be a night that leaves them very hungover the next day.
"Now is a wonderful time to connect with others...
Merry Christmas With the year coming to an end, a new one about to begin, and the traditional celebration that is Christmas, this time of year can quickly and easily blow out into an overconsumption of food, drink and an expanding waist line.
Christmas is easily my favourite time of the year. From the last week of November when the first Christmas craft fairs start, until new years day, I absolutely love this time of year! Personally, I give myself the 2-week festive season to eat and drink (almost) anything that I like.
"I believe indulging in your favourite food and drink every now and then is good for your soul."
The festive season, and Christmas Day in particular, can be a difficult time to navigate if you are trying to be healthy. My belief is that healthy living should fit into your life, not the other way around.
When you “try” to be healthy, it makes it really difficult to stick to. You’re constantly flexing your discipline muscle and burning off your...
Over the past four articles, I’ve spoken a lot about the Ketogenic Diet. What it is, the benefits of it, the different types and even how it works. Today, I’m going to wrap this series up by explaining what exactly happens to your body when you follow the Ketogenic Diet - ketosis.
I think learning more about nutrition, and in particular, ketosis, is the most important and valuable topic I could have learned about, for me, my family and everyone who puts their trust in me and listens to what I have to say.
"Ketosis is the state the body goes into when it breaks down fat for energy. If glucose is not present, the body will break down fat to metabolise ketones, and use these ketones as fuel."
We cannot store fat from fat the same way as we can store fat from carbohydrates. If we eat too much fat, we don’t store it, it simply passes through the body and is excreted as waste.
Ketosis is the state the body goes into when it breaks down fat for energy. If...
I’ve introduced you to the Keto Diet over the past few particles. I’ve described what it is, how it can benefit you and explained the different types. But how does it actually work? How do you work out 75% fat? How do you determine 1 gram of protein for every kilogram of bodyweight? How do you ensure you keep your carbs down to less than 50 grams when there are carbs in vegetables? Well, that’s what this article intends to clarify. Here, I’ll be showing you what a Keto Diet looks like day-to-day.
Now, I’ve been claiming that I eat a “loose” Keto Diet. What I mean by loose is that I eat all these foods in a similar ratio to how the Keto Diet works. But, my carbs would be higher than what the Keto Diet allows for. So by definition, I don’t follow a Keto Diet because those carbs wouldn’t be low enough for ketosis to kick in. However, the carbs I’m consuming are not breads, pastas and grains; those carbs are in the form of...
There was so much I could have written about the Ketogenic diet in my last article that I decided to write another one detailing its benefits. The Keto diet is an approach to eating whereby you drastically reduce your carbohydrate intake and dramatically increase your fat intake.
I have to admit; I never really knew what Keto was until recently, and even then, I wasn’t really that interested in it. Initially, I thought it was another health industry fad that wouldn’t last. However, as I began researching it, I realised it had in fact been around for a long time in the medical industry, and there was a growing body of evidence supporting its benefits.
"There are several benefits to the Ketogenic diet supported by a growing body of research."
In fact, it turned out that my diet had closely resembled the Keto diet. Having done the research and experienced the difference for myself, I started prescribing the Keto diet to clients who either wanted to know...
We all know what and how much we eat effects our health. But did you know that when you eat is just as important?
I decided to write about this topic after going out for breakfast. Now, if you’ve been following my blog for some time now, you’ll know I’ve been fasting until lunch for about a year. However, I had a quiet morning to myself (which never happens) so I decided to go to my favourite cafe for breakfast. Although the food was delicious, by the time I left, I felt bloated, tired and yuck.
"It’s kind of like waiting at a bus stop for a bus at the wrong time. Luckily this bus driver will stop his break early to come and get you. But he probably won’t be too impressed, especially if he’s doing it every day."
I’d heard about chrono-nutrition before and knew a bit about it. Chrono-nutrition is the behaviour of eating at the same time each day. When you eat, your body releases hormones and enzymes to help you...
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