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.
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...
While out for a run recently, I realised I’ve been going about goal setting all wrong. Like many, I’d set goals like “lose x number of kilos in x amount of time”, or “run x distance in x amount of time”. It was all about the result.
As many of us do, I over-indulged over the Christmas break and wanted to lose a few kilos and get back to the healthier-version of myself I’ve become quite fond of. One of my preferred types of exercise is running, so I downloaded the Nike Run Club app and signed up for the 60k challenge — to run 60km in the next month. Unwittingly, I’d changed the way I would set goals forever.
"Don’t focus on the scoreboard, focus on the process."
Goal setting isn’t so much about achieving the target as it is about moving towards being the person you want to be, and living the life you want to live. Whether you achieve the target or not really is irrelevant. The target merely gives you direction.
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...
With the year just starting, now is a great time to start thinking about planning out your year. One of the best ways to start when it comes to planning your year is to break it up into seasons. You can break your year up in many ways. My favourite, from years of trailing and tweaking, is to break it up into quarters.
I actually came across the concept of dividing my year up into seasons from Lewis Howes’ podcast a few years ago. At the time I had just burned out from trying to do too much and had just started working for myself as a way to gain some much-needed balance.
"The Earth’s weather pattern is divided up into seasons. This allows for life to flourish. If it’s good enough for the Earth, it’s good enough for me."
The idea of breaking your year up into quarters works well because it replicates much of the populated world’s natural weather cycle of four seasons — Summer, Autumn, Winter and Spring. Essentially, it gives you...
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...
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...
Yoga has been around for over 5,000 years. It is a physical, mental and spiritual practice that originated in ancient India. Yoga made its way to the Western world in the late 1800’s but it wasn’t until the 1980’s that it really became popular.
Yoga initially became popular in Western society for its system of movement, and deep meditative and spiritual core. Westerners also started seeing for themselves, just how beneficial yoga could be for their health. Just ask any “yogi”.
"...yoga isn’t limited to the body when it comes to flexibility."
As yoga has continued to grow, and the claims for its benefits widen, Western science has been asking why. There are a plethora of studies in peer-reviewed journals that exist now, demonstrating the proven benefits of yoga. Here are just some of the thousands of articles for the most common benefits.
One in six Australians experience back pain each year. Back pain is the result of the way the bones, discs, muscles, tendons and ligaments interact. The most basic lesson I’ve learned over all my years in health and fitness is that the body LOVES to move. And when it comes to the back, it’s become obvious to me that the back loves to rotate.
Rotation is one of the seven fundamental human movements, along with squatting, lunging, hinging, pushing, pulling and bracing. It’s a move that we don’t “strengthen”, like the others, but that we must “practice”.
"The main reason most people experience tightness and pain in their upper back is due to how they spend most of their day — in a seated and static position."
The best solution for tightness and pain in your upper back is to get a new job. No, seriously. The main reason most people experience tightness and pain in their upper back is due to how they spend most of their...
Retiring at the end of my life having worked a 9-5, day in-day out, for "the man" is my definition of the pits! I know it works for some, but not me. In the scheme of the universe, life is not long. I want to make every moment count. I want to experience everything that this life can possibly offer me before I move on to what’s next — whatever that is!
Back in 2014, I resigned from my 9-5 and took on the challenge of self-employment — probably the biggest personal development challenge you can possibly undertake. My experience has been rife with ups and downs, trying to find the right balance. But to get to the place where I am now makes it so worth it! This is how I did it.
"What do you want from life? If you were able to write your own story as the author of your own novel, what would you write?"
What do you want from life? If you were able to write your own story as the author of your own novel, what would you write? Would it include what you are doing...
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