As I sit and write to you today, I realise that we have come to the point in the year where I can no longer avoid the fact that it is actually 2023. For the single remaining school attendee in our family, today was back to school and with that comes the realisation that I need to shift gears!
January is one of my most favourite months of the year because it is go slow month. I can pretend that I’m not really back at work, when a) I can still have an early morning beach swim and b) a leisurely coffee with friends. What about you?
For a multitude of reasons, 2022 was a shamozzle for so many people and quite honestly, my household was ecstatic to see the back of it. Although tempting to round-up some helpful snippets at the end of last year for you all, I would much rather look forward rather than backward. So here we are.
At the risk of sounding like Maria in The Sound of Music (and there is nothing wrong with that), today I have put together a fairly random assortment of a few of my favourite things. This includes recommendations, tips and information that I do hope you can use this year to be your best self.
Is it weird that I get really excited when I know I am going to be in the car for a while ALONE? Over the past couple of years I have listened to a wonderful array of podcasts hosted by inspiring and knowledgeable experts. I have learn’t a LOT while laughing, crying or sitting in rapt silence and highly recommend listening to any or all of the following. They are super easy to access on your device (look for the podcast app that is already inbuilt on your phone in case you are wondering how to do that).
ABC Conversations, The Imperfects, Virgin Active Minds, Wellness with Ella, The Nutrition Couch, Help! I Have a Teenager, Work Life with Adam Grant, A Slight Change of Plans, Thinking Nutrition, and Parental as Anything
The Written Word
If someone theoretically did not reach their target of 22 books in 22 and fell short at 18, does that mean they would need to add on the difference to the new target of 23 in 23? Just asking for a friend.
Opening an actual paper book and inhaling print on paper is one of my most favourite smells in the world. I know that some of you will feel the same way, whereas others prefer the ease (and reduced cost) of reading on a tablet. It really doesn’t matter which book aisle you stand in, the most important thing is the actual reading. The standout book for me in the past 12 months is Stolen Focus by Johann Hari. This insightful and well researched book delves into why we can’t pay attention and why we often struggle to focus these days – an eye-opening read I can promise you. By the way, it’s not highbrow all the way for my eyes and I read fiction books too but that’s another story.
Retreat Yourself Away In 2023
The gift of time and space is oh so precious and that is what I love so much about running retreats. First off the blocks this year is the simply gorgeous Autumn Recharge Retreat in the Porongurup’s from 16-20th March. And then, for the first time in FOUR years (due to our global lives being just a little disrupted), I will be running a retreat in Tuscany, Italy from the 1-8th July 2023.
If either of these sound like the best thing you have ever heard of, click HERE for all the details and how to book. I have extremely limited places available in both, so quickness is key.
Further Research In Twenty Twenty Three
Over the past two years, I been working towards getting a PhD project confirmed and approved for blastoff and it is ready to go!
The official title of my project is “Effect of Composition and Processing of Bovine Milk ‘Intolerance’ or ‘Sensitivity.’
There are some people who love to drink cow’s milk or consume it in various shapes and forms. There are others who are a little unsure as to whether it agrees with them or not. A common perception of milk for some, is that lactose is the culprit for gut upset after consuming milk. The thing is, it could be lactose for some but it could also be the protein. What about the temperature and time that a particular type of milk is pasteurised for? So many questions and we need to find the answers!
This project will be recruiting 200 participants in 2023 and both milk drinkers and those who don’t drink much milk at all are needed. To start the study I am initially looking for 20 people who live near either Scarborough or Murdoch. If this is you and you are interested – click HERE for more information.
23 in 2023
Some of you may be familiar with Gretchen Rubin who wrote The Happiness Project and is known for her productivity hacks. One of the hacks that Gretchen talks about is writing a list of things that you would like to do over the ensuing 12 months. For example, 23 things/actions in 2023. This is not about goals but rather about making changes that might make us happier, healthier, more productive or more creative. I most certainly did not tick off all 22 items on my list last year but it felt good to have a list to guide me. It has taken me all of this January to complete my prospective 2023 list as some percolation is needed, but two items have been ticked off already! Don’t think about the LONG list you will have in 2050, just check out how to magic up your 23 list here.
Dress Up Your Vegetables
It is an absolute scientific, researched and proven fact that Australian’s do not eat enough vegetables. Dietitians like me, go on and on and on about it ALL the time. We like to remind everyone that all those vitamins, minerals and much needed fibre can actually change your gut, your wellbeing and quite simply your entire life. This all sounds very dramatic but it is true. Oh, and if you are assuming that eating vegetables or a salad at dinner is meeting your requirements, it is time to rethink.
Most of us need at least 2.5 cups of vegetables and/or salad every day and this is really hard to accomplish in a single meal if you want to eat some protein and carbohydrates too. Try adding a couple of the following into snacks every day too: a whole carrot (eaten whole bunny style or cut-up), a cucumber, cut-up red capsicum or a handful of snow-peas. There are some other delicious ideas here just in case.
Add Some Va Va Voom
Vegetables and salad are not exciting to everyone and if this is you – give my favourite salad dressing a go. Although originally designed for a Caesar Salad, this little beauty can be drizzled on any salad or vegetable. If this gets you eating more of these wonderful little nutrition powerhouses, we are all HAPPY.
A Really Delicious Salad Dressing
3/4 cup natural yoghurt
1 tsp Dijon mustard
2 tablespoons freshly chopped basil (you could use any fresh herbs)
2 tablespoons, finely grated parmesan cheese
1 clove garlic, finely chopped
Place all ingredients into a jar or small jug. Secure with a tight fitting lid and shake along to your favourite tune until well combined.
Wishing you all a wonderful start to 2023. I look forward to sharing all things health, wellbeing and easy tools on accessing your best self.