Learn about the relationship between coffee and cancer. Read this understand how your cup of morning joe really affects you.

Mindful eating has been scientifically shown to substantially increase health, happiness and pleasure. Sounds like a pretty easy win for making your life way better.

Intuitive Eating isn't a diet but that doesn't mean it's anti-nutrition or health! This article breaks down what gentle nutrition means, why it's the last principle of Intuitive Eating and how to put it into practice.

Take a step towards raising your vibration with a high vibrational diet and plenty of high vibration foods while avoiding those weighing you down.

Learn how conscious eating can help you develop a healthier relationship with food and your body. It's not a diet-- it's a way of life.

In a world filled with fad diets and quick fixes, it’s easy to overlook the power of mindful eating. Mindful eating is not just about what you eat but how you eat it. It’s a lifestyle approach that…

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Inspirational quotes for conscious eating can motivate you to eat mindfully while noticing your emotions and how they affect your relationship with food. Eating intuitively can be beneficial for slowing down, tasting your food, and fostering healthy food habits. Conscious eating supports conscious l

Mindless eating is a common eating habit that career women notice that leads to overeating. In this episode, I share 4 steps to stop mindless eating.

Intuitive eating is gaining traction as an alternative to all the diet noise out there. By helping you learn to trust your body, this approach is a powerful way to heal your relationship with food. Wondering how to start intuitive eating? Here are some tips. If you are not sure what intuitive eating is all about, check out this foundation article: What Is Intuitive Eating and Why Is It Important? First things first: Is intuitive eating right for you? In short - yes! Because intuitive eating makes you the expert of your own body and your own experience, it works

Research in the field of food psychology is revealing fascinating things about how what you believe about what you eat affects your health.

Mindful munching is a crucial element in successful weight loss, emphasizing conscious eating practices to enhance awareness, satisfaction, and overall...

Mindful eating has many health benefits and can help you regain control over the way you eat. It will help you feel amazing and lose weight.

UNLOCK RADIANT HEALTH WITH OUR HOLISTIC EATING GUIDE: NOURISHING RECIPES AND WELLNESS TOOLS INCLUDED!Every Radiant Healthy Eating Guide comes with a new commitment to yourself, a great support system, and tools to become a healthier, happier you.Perfect for the health-conscious woman who:Is ready to embark on a journey to radiant health and vitality through wholesomeWants to say goodbye to mealtime dilemmas. Is a busy parent, a career-driven professional, or simply seeking convenient meal solutions.Wants resources to prepare healthy meals, track progress, and achieve their wellness goals. For burnt-out, overwhelmed women who want to create vitality and health through healthy eating.

Intuitive eating is a practice based on 10 principles, which aren't rules, but rather guidelines to help you make peace with food, and view nutrition and fitness as self care, not a form of punishment.

Mindless eating is a common eating habit that career women notice that leads to overeating. In this episode, I share 4 steps to stop mindless eating.

The planetary health diet strives to shift our eating patterns to a more sustainable one.

Doctors have found that nearly all of the worlds healthiest diets have these 7 healthy eating commandments in common that make them so effective at improving health and wellbeing.

Macronutrients are a key component of your overall diet. Whether you’re already a conscious eater, or you’re learning how to eat healthy, understanding macronutrients can help you recognise how food functions in the body, and which foods will make you feel your best. Find out what macronutrients are, why you need them, and how you can use them to fuel your body in the right ways. What are macronutrients? Macronutrients — or “macros” — are the nutrients your body needs on a daily basis to function properly. They can be broken down into three main types: proteins, carbohydrates, and fats. Whilst they are all vital in providing your body with energy, they each play a different role. What does each macronutrient do? All three macronutrients play an important role in your diet and contribute to the functions of your body in different ways: Carbohydrates: Carbohydrates are the primary source of energy in your body, namely helping with brain and muscle function. Fats: Fats add flavour and texture to the food you eat, whilst also supporting your body in absorbing nutrients, providing the building blocks for important hormones, and acting as an almost inexhaustible source of energy. Protein: Proteins are made up of amino acids, and play a vital role in repairing and building bodily tissues, including skin, muscles and bones. They also provide a secondary source of energy when there is an absence of carbohydrates and fats. Macronutrients vs micronutrients Both macronutrients and micronutrients are essential for bodily function and physical health, but there are some key differences between them. Micronutrients are only needed in small amounts as they exist within macronutrients as vitamins and minerals. This means if you eat the recommended amount of each macronutrient, you will likely fulfil your necessary micronutrient intake in the process. How much of each macronutrient do I need? There are general guidelines you can follow to ensure you’re eating the correct portions. The daily amounts recommended by Australia’s National Health and Medical Research Council recommended daily amounts are: 45-65% of your daily calorie intake should include complex carbohydrates 10-25% should include protein 20-35% should include fats Carbohydrates Carbohydrates — or “carbs” — often get a bad rap when it comes to healthy eating, but without them, your body can’t function the way it should. Understanding what carbohydrates are, how they work, and which carbohydrate-rich foods are healthy options will help you make more informed choices while supporting your overall health. What are carbohydrates? Carbohydrates are the main energy source for the body and the macronutrient your body needs in the highest amounts. They provide your body with glucose (also known as blood sugar) — maintaining glucose levels is important for optimum bodily function and ensuring you have the energy you need on a daily basis. Carbohydrates fall into two different categories: complex carbs and simple carbs — both are important in different ways. Your carbohydrate intake should focus on complex carbs — typically whole-grain or unprocessed foods — as they keep you fuller for longer, and are generally higher in fibre than simple carbs. Complex carbs also won’t spike your blood sugar in the way simple carbs can. How much carbohydrate do you need? Carbs should make up about 45-65% of your calorie intake for the day — most coming from complex carbs. Which foods are high in complex carbohydrates? Complex carbs are present in many foods, including: Fruits and vegetables, such as sweet potatoes or bananas Whole grains, such as brown rice, wholewheat bread, rolled oats Legumes, such as beans, peas and lentils Protein If you’re familiar with macronutrients, you might already know that protein is essential for building muscle. But that’s not the only thing it can do, with protein playing many other important roles to help you thrive. What is protein? Protein is made up of amino acids. There are 20 different types of amino acids in total, including nine your body can’t produce itself that must be received from food. Protein helps build and repair tissues in the body, and is vital in helping produce important hormones and enzymes that support your immune system. How much protein do you need? How much protein you need depends on several factors, including your age, gender and activity level. For women over the age of 18, the recommended daily intake is 0.75g of protein per kg (0.3 oz per 2.2 pounds) of body weight. However, if you are very active, you may need 1.2-2 times more. The more strength training you do, the more protein you should include in your diet if one of your goals is to build muscle — as a guide, 10-25% of your daily calorie intake should include protein. What foods are high in protein? Here are some foods that are high in protein: Meat Eggs Nuts and seeds Legumes Soy products such as tofu Dairy products including cheese, milk and yoghurt Seafood Fats Fats play an integral role in many different functions of the body, allowing you to thrive. What are fats? Fats can be categorised into several different types: saturated, unsaturated, and trans fats — a sub-type of unsaturated fats that act like saturated fat. How much fat do you need? Fats should make up 20-35% of your daily calorie intake and ideally, most will come from unsaturated fats, with saturated fats taking up no more than 10%. Regularly consuming more than the recommended daily amount of saturated fat can raise bad cholesterol levels in our blood and increases our risk of developing heart disease, while eating unsaturated fats helps the body absorb vitamins and minerals, build important hormones and supports muscle movement. It’s important to prioritise unsaturated fats over saturated and trans fats, as too much of the latter can produce unhealthy amounts of cholesterol, and eventually increase the risk of heart disease. Which foods are high in fats? Unsaturated fats are found in: Vegetable oils including flaxseed oil and canola oil Olives and olive oil Avocado and avocado oil Fatty fish like salmon Nuts and seeds, including nut butters Saturated fats are found in: Meat (particularly red meat) Coconut and coconut-derived products like coconut oil and milk Dairy products Pastries and other sweet snack foods Deep-fried foods How to track macronutrients in your food If you’re following a strength training program, you may be interested in tracking your macronutrient intake to ensure you’re building muscle while still eating enough to fuel your workouts. Using the guide mentioned earlier, it is recommended you divide your daily calories into a macronutrient split of fats (20-35%), carbs (45-65%) and proteins (10-25%). Then, you’ll need to work out how many grams of each macronutrient to eat. Carbs and protein have four calories per gram and fats have nine calories per gram. To calculate how many grams of each macro you get for each calorie, divide your total daily calories by the number of calories per gram of each macro. For example, if you eat 2,000 calories each day and 50% are carbs, multiply 2000 (calories) by 0.5 (% of carbs) to give you 1000. Divide this number by four (the number of calories per gram in carbs), giving you a total of 250g of carbs per day. If you’re unsure how many calories, or macronutrients, you require for your goals we would highly recommend seeking the advice of your healthcare professional or accredited dietitian, who can provide tailored and suitable advice for you. Should you track macros? Tracking macros isn’t essential for developing healthy eating habits or leading a healthy lifestyle, but it can be beneficial for people who are on a vegan diet, have specific fitness goals or other dietary requirements to ensure you’re getting the nutrients you need. The pros of tracking macros May help with weight management May help muscle growth and endurance You may be able to perform better in the gym and recover faster The cons of tracking macros Can be time-consuming Those with a history of disordered eating may find it triggering as it requires a level of tracking that can lead to obsessive behaviours Can have a social impact when eating out with friends or family Macros vs calories The key difference between calories and macronutrients is that while calories are a measurement of energy going into the body, macronutrients are the key nutrients that your body needs to survive. Macronutrients tell a more detailed story about where these calories come from and what they do in the body once you’ve consumed them. For example, both a handful of almonds and a handful of candy might have the same number of calories — but if you were just counting calories, then both have the same impact or results for your body. When measuring the macronutrients each snack includes, you’ll find almonds provide healthy unsaturated fats, protein, and complex carbs, while candy has large amounts of simple carbs. This is where the difference between calories and macronutrients lies. Remember: food is fuel If it’s not a behaviour you find triggering or harmful, tracking your macros might be a tool that can help you understand how many nutrients you need to support your health and fitness goals – but it shouldn’t be used to restrict the foods your body needs and take away from the joy of eating! Understanding macros better is just one way to help develop healthy habits, allowing you to lead a healthy life and support your fitness goals.

Eating with the seasons is the healthiest, most cost effective and environmentally conscious way to eat. Here is an easy guide to eating with the seasons.

Discover the Power of High Fiber Foods. There are some of the benefits of eating high fibre foods: Nutritional Excellence: Our chart showcases a variety of fiber-packed foods, including fruits, vegetables, whole grains, legumes, and nuts. Discover their fiber content, serving sizes, and recommended daily intake to make informed choices for a balanced and wholesome diet. Boost Digestive Health: Fiber plays a vital role in promoting healthy digestion and preventing constipation. Our chart empowers you to make conscious dietary decisions that support your digestive system's well-being. Energise and Satisfy: High fiber foods not only keep you feeling fuller for longer but also provide a sustained release of energy. Say goodbye to midday slumps and hello to increased vitality throughout the day. Support Weight Management: Incorporating fiber-rich foods into your meals can help manage weight by promoting satiety and reducing overeating. Our chart guides you towards making fiber a key component of a balanced and mindful eating plan. Embrace Nutritional Variety: From colorful fruits and vegetables to versatile whole grains, our High Fiber Food Chart encourages you to explore a wide range of delicious and nutritious options to diversify your meals. Elevate Your Well-being: Invest in your health with our High Fiber Food Chart. It's an essential tool for those seeking to enhance their nutrition, support their digestive system, and achieve overall wellness. Don't miss out on the incredible benefits of high fiber foods! Order our High Fiber Food Chart today and embark on a journey towards improved well-being and vitality. Your body will thank you!

Discover mindful eating techniques to transform your meals into moments of tranquility and nourishment for your body and soul.

The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment.This post contains affiliate links. If you use these links to buy something we may earn a commission. Thank you.Eating an ancestral diet sadly does not come easy to most people raised on the standard American diet (SAD). There is definitely a learning curve, especially as you learn to shop fo

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Research in the field of food psychology is revealing fascinating things about how what you believe about what you eat affects your health.

Raspberries are among the best foods we can eat for weight loss. They've only 52 calories per 100g, while they promote satiety & fat burning!

Introducing "30 Days of Mindful Eating" - a 115-page transformative guide that will revolutionize your relationship with food and nourish your body and mind. This comprehensive resource is designed to help you embrace the power of mindful eating and unlock a healthier, more balanced lifestyle. Develop a Mindful Eating Practice: This guide will walk you through the process of cultivating a mindful eating practice, allowing you to savor each bite, tune into your body's hunger and fullness cues, and make conscious choices about what you eat. Discover the Power of Intuitive Eating: Learn to trust your body's wisdom and let go of restrictive diets. With intuitive eating, you'll reconnect with your body's natural signals, leading to a healthier relationship with food and a more sustainable approach to nourishment. Enhance Your Well-being: By practicing mindful eating, you'll experience a range of benefits, including improved digestion, increased energy levels, reduced stress, and enhanced overall well-being. Cultivate a Positive Body Image: Say goodbye to negative body image and embrace self-acceptance. This guide will help you shift your focus from weight and appearance to self-care and self-love, fostering a positive body image and boosting your self-confidence. Develop Healthy Habits: Through daily prompts, journaling exercises, and practical tips, you'll develop sustainable habits that support your health and well-being. These habits will extend beyond the 30-day program, empowering you to make lasting changes in your life. Are you ready to embark on a transformative journey towards a healthier relationship with food? "30 Days of Mindful Eating" is your comprehensive guide to embracing mindful eating, cultivating self-care, and nourishing your body and mind. Say goodbye to diets and restrictions, and hello to a balanced, joyful approach to food and well-being. Start your journey today!

In addition to nourishing our body, the foods we consume also profoundly affects our soul and our emotions. By nourishing your body, mind, and spirit with higher vibrational foods, you can cultivate the vitality that is essential for living a life of purpose and joy.

Here's the story of how I stopped binge eating. How I let go of calorie counting and finally learned to trust and listen to my body.

This world moves quickly, which means we're often forced to eat our meals on the go--but this isn't a healthy habit. Learn how you can reset your mind and body to be a more conscious and health-focused eater.

The Top Food Trends of 2020. Expect more alternative everything, socially conscious, health conscious, instagramable foods to be hot in 2020.

Gentle nutrition is a bridge between knowing your body and food preferences and applying nutrition science. Get started with these tips.

The information and other content provided in this blog, website or in any linked materials are not intended and should not be considered, or used as a substitute for, medical advice, diagnosis or treatment.This post contains affiliate links. If you use these links to buy something we may earn a commission. Thank you.There is so much more to health than just diet. Our lifestyles of course impact our overall health! I talk a lot about ancestral eating, which is a HUGE piece to the puzzle, but the

Are you curious about how to attain optimal well-being through holistic nutrition? Holistic nutrition is an approach that emphasizes eating a balanced diet,

Every food you eat has an energetic effect on the body, mind and spirit. Learn to how to work with these subtle energies to master the art of spiritual nutrition.

Have you ever eaten a meal, only to be hungry an hour later, and start scouring the fridge and cabinets? Why does this happen? For many, the answer is simple: Your brain and body have not been consciously aware of having eaten. In fact, in order to have your brain fully register pleasu

All the signs you’re eating too much sugar Most people think only diabetics have high blood sugar levels. Yet this isn’t so. Any person can…

You’ve heard ⁠about “The Diet Cycle” enough. Let’s switch it up and talk about what this Mindful Eating cycle looks like today.⁠So, how does it work? ⁠⁠This model was developed my Michelle May, MD. It can teach us how to develop awareness with our experiences, internal cues, and feelings about food.⁠ It helps shift the […]

Join us this month to make greener choices and cut down on food waste.

Learn how to eat holistically with these 6 simple tips! Eating holistically is more than just eating healthy food.

You've heard it talked about, but you're wondering if it can help you. Check here to find out: what is intuitive eating, and how to apply it in your life.