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Approaching Christmas eating with less stress

festive mindfulfood Dec 22, 2020

The 2020 festive season probably looks a little different for most of us this year. There might be less (or no) Christmas parties, more social distancing and a greater appreciation for our health.

A common cause of stress I see at this time of year is the conflict between festive eating and dieting. If you’re in the southern hemisphere, then December is synonymous with Bikini Body Diets just as much as with Christmas pudding. Even if you’re not trying to lose kilos for summer, New Year’s resolutions tempt us to try for a “new you” requiring yet another new diet. As a result, I see lots of women oscillating between restricting festive foods or deciding that they’ve blown it and overeating their way through to January 1st.

So how do you approach Christmas eating with less stress? Here are my top tips to reduce eating anxiety and enjoy this time of year (and the celebratory foods that go with it!) more.

 Resist the temptation to diet.

Instead of...

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Sleep - are you getting enough?

Uncategorized Dec 09, 2020

One in three people struggle with sleeping, so don't feel you are alone. Sleep is a crucial time for our mind and body’s wellbeing, it is considered the time when all the vital and necessary housekeeping is down, like cleaning up unwanted proteins, and filing memories and information.  

Lack of sleep deeply affects our mood, and ability to cope with stress. Emotions like anger, frustration, mood swings, concentration, attention, and memory are all affected, and our sleep deprivation affects our decision making. 

The research is out that lack of sleep deeply affects our mood and ability to cope with stress, as well our overall behavioural responses can change, emotions like anger, frustration, mood swings, concentration, attention, and memory are all affected. There is a misconception that sleep is when the body shuts done and rests. However, Sleep is a crucial time for our mind and body’s wellbeing, it is considered the time when all the vital and...

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Confident Mindset Series : Imposter Syndrome

mindset Nov 08, 2020

Imposter syndrome impacts a considerable amount of people, so some good news - you are not alone.  Imposter Syndrome is the inability to believe your success is deserved or as the result of your skills and talent.

Sounds awful, doesn't it?

This frame of mind presents itself in a range of ways, and it often associated with feelings of anxiety which can lead to low self-esteem. The leading Expert on Imposter Syndrome Dr. Valerie Young explains there are 5 common profiles :

The Perfectionist:
Someone who feels as if they need to do everything perfectly or else, they've failed. And if they aren't perfect, they have an overwhelming feeling of self-doubt.

The Superhero:
Someone who feels as if they're a fraud, either at work or in a relationship, and so they work extra hard to hide their supposed inadequacy. Often, the overload in work or stress of not measuring up is damaging to their mental health.

The Natural Genius
Someone who judges their worth by how easily something comes to...

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Confidence Mindset Series : Self-Talk

confidence Oct 28, 2020

Confidence.... it’s a trait many of us aspire to master. More than just a sense of self-belief, developing our confidence in ourselves can help with stress and overall mental well-being.   

Firstly, confidence is not an innate or fixed characteristic, that you have or don't have.  It is something you can work on and improve over time.  It's also not all-encompassing; you can have high self-esteem in one area of life, and low self-esteem in others.

Managing our internal voice is an important step towards self-compassion and building a positive, more confident mindset for ourselves.  How can you feel confident in yourself if you’re continually telling yourself you’re not good enough?    Learning techniques to change your self-talk, and managing that inner critic is an important first step to improve your confidence over time.

To begin your journey towards increased confidence, start by paying attention to the voice that...

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How to create self-care goals for your mindset

mental health mindset Oct 21, 2020

It's thought that humans can experience as many as 34,000 emotions.  This is an incredibly wide range of emotions. It's exhausting even thinking about it.

For many of us the way we feel goes far beyond simple explainers like "happy," "sad" or "angry". We have access to a smorgasbord of emotions day to day (or minute to minute). And with all that activity going on in our brains, it's not surprising that we can struggle to keep a handle on all this activity.   If you want to manage an unpleasant feeling, it's critical to introduce self-care habits into your routine. One particularly effective way to do this is by creating self-care goals.  

We've collated a list of some of our favourite examples to help you start on this journey: 

Goal #1: Better understand your emotions:

When you say you feel stressed, what do you mean? Are you overwhelmed? Frustrated? Feeling abandoned? There are loads of emotions moving through our bodies;...

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Mental Wellbeing: Where to start?

Your mental wellbeing is one of the most valuable assets you can invest in. This element of your health is tied tightly to your daily life, impacting your work; relationships and even physical wellbeing. So it's not something you want to ignore.

So, where should you begin?  There are three areas that you can focus on to really start to see an improvement in your well-being - your breathing, sleep and social connections.   Here’s a little insight into why these areas, in particular, are so significant.

Breathing:

Our breath is our anchor. It can centre us when things feel frantic; connecting us back to the present moment. Learning to breathe deeply and use breathing techniques as a way to calm the mind in stressful times is an essential tool in a busy life.  On the Mindology app, you’ll find a simple breathing meditation designed to quieten your mind and help you access a tranquil mindset.

Sleep:

Poor sleep quality is the enemy of a clear thinking, it...

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5 Essential Foods for Brain Health

There’s no single superfood that can guarantee good brain health nor any magic supplement that will stop cognitive decline. However, there are certain foods that contain nutrients your brain loves and it’s a great idea to include them on a regular basis.

Salmon 
When nutritionists talk about brain food, salmon is usually top of the list and for very good reasons. Salmon is rich in the essential Omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). EPA has powerful anti-inflammatory effects, particularly in the brain. DHA is vital for brain cell function, structure and repair and is found in its highest concentrations there. Low levels of DHA in adulthood are linked to reduced cognitive function and a greater risk of Alzheimer’s disease. Include salmon (or other fatty fish like tinned tuna or sardines) 2-3 times a week to reap the benefits. Pan-sear or bake salmon and toss through a nicoise-inspired salad with baby potatoes, green...

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Building Resilience

mindset resilience Sep 30, 2020

As this year has shown us (over and over), life can throw you some unexpected challenges. Unfortunately, that is true for all of us. While it’s disappointing to know that yes, we will all have to face some uncomfortable moments from time to time, one thing we should find comfort in is the fact that people are incredibly resilient.

 Yes, that includes you.

Resilience is the process of effectively coping with adversity; it’s about bouncing back from difficulties and moving forward afterwards. This nifty little trait gives people the strength to tackle problems head-on; to face extreme hardship and keep going on with their lives.

 Now, if you’re reading this and thinking, “Oh, well, those people are innately stronger than I am” let us be clear: that’s not true.

 Resilience is not a trait that you either have or don’t have. It’s not something static or set in stone at birth. This capacity can be developed, much like a...

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Brain boosting foods

brain mind moodfood Sep 09, 2020

You probably know that protein is needed for muscles and fibre is good for your gut, but what foods support the health of your brain?

Our brain processes all our thoughts and interactions with the world, stores memories, controls communication, movement and most of the organs in our body. It requires about 20% of your energy needs, more than any other organ, yet we hardly register this mental heavy lifting nor what foods help to support it.

Most importantly, your brain is delivered oxygen, glucose and essential nutrients through your circulating blood so the foods that are good for your heart are also great for your brain. To support both of these, be mindful of your salt consumption and favour mono-saturated fats. These can be found in avocadoes, olives, olive oil, nuts and seeds.

There are certain nutrients that can support healthy cell repair and signalling, reduce cellular stress and inflammation, slow down brain ageing and improve cognition and brain plasticity. Inflammation...

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Creativity… are we just born with it?

creativity mind mindset Sep 07, 2020

As someone who has worked in both the corporate world and in the design world with my fine jewellery brand and then back to my roots of psychology (and clinical hypnotherapy)… the idea of creativity is something I have seen in all my roles.

Recently, my son and I started watching the Netflix series – ‘Blown’ and we have been blown away (sorry for the lack of creativity in my pun). The reality series brings together an eclectic mix of glass blowing talent, and each week one is sadly eliminated. To say their skills are incredible is an understatement - and while you do notice the individuals with more experience - what’s equally impressive is every single person's imagination and interpretation of the brief they are given. Every single glass blower creates something so different - yet creative and unique.

Which got me thinking - is creativity something we are just born with and you either have it or you don’t. When you dig deeper into creative and...

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