Health Hub

Having a Dry July has great health benefits. We've brought together a collection of articles that could help you with your Dry July.

10 Tips for Eating Out

By Olivia Horvat-Benson on

It can sometimes be a bit “too hard basket” to eat out when you’re on a “diet” or a specific health/food plan that limits what you can eat/drink, not to mention socially isolating; But it need not be like this. Firstly you need to remember that if you are on a “diet” or a specific plan, whether you’ve done it yourself or a healthcare practitioner has advised you of it, the intention for it was clearly to maximise optimal health, so it was a choice and when you make a choice you can’t say that you are missing out, because you’re not. All this means is that you’ll need to think outside the box a little from what you would normally opt for.

Here are some tips to help you.

1) Read the menu thoroughly & ASK questions.

Fancy words and...

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Junk food cravings? We’ve got your back

By Anne Finch on

Cravings are pretty common when we make changes to our diet. It’s a classic response to telling ourselves we can’t have something! Here’s our top tips for dealing with cravings.

1. Investigate your craving 

Cravings can make us uncomfortable, so our instinct is to fulfill them at once. Next time, try taking a minute to think about what you really want. Are you tired and looking for a pick-me-up? Are you genuinely hungry? Or bored? Try and meet the underlying need of the craving, rather than a using a Band-Aid solution. If you’re tired, a brisk walk is invigorating (especially in the cold weather!). If you’re hungry, eat something satisfying rather than junk food that will leave you peckish again in half an hour.

2. Distract...

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Exhausted by 2020? Here are 5 ways to recover and feel more rested throughout 2021

By Peter A. Heslin on

For most of us, 2020 was an exhausting year. The COVID-19 pandemic heralded draining physical health concerns, social isolation, job dislocation, uncertainty about the future and related mental health issues.

Although some of us have enjoyed changes such as less commuting, for many the pandemic added extra punch to the main source of stress – engaging in or searching for work.

Here’s what theory and research tells us about how to feel more rested and alive in 2021.

Recovery activity v experience

Recovery is the process of reversing the adverse impacts of stress. Leading recovery researchers Sabine Sonnentag and Charlotte Fritz have highlighted the important distinction between recovery activities (what you do during leisure time) and...

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Want to exercise more? Try setting an open goal for your New Year’s Resolution

By Christian Swann on

It’s that time of year when many of us are setting goals for the year ahead. The most common New Year’s resolution – set by 59% of us - is to exercise more.

But our research suggests the way we typically set goals in exercise often doesn’t work. So, what should we do instead?

Our research interviewing elite athletes suggests one possibility is to set open goals instead.

Specific goals can actually put us off

Generally we’re advised to set specific, or SMART, goals (where SMART stands for specific, measurable, achievable, realistic and timebound). Aiming to walk 10,000 steps per day is a common example.

This advice is typically based on goal-setting theory from the 1990s. However, that theory has now evolved, with research now suggesting...

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A Beginner's Guide to Fitness

By Kirsty Welsh on

I’ve worked in the health industry for long enough to know the biggest goal when an individual joins a gym is, ‘I want to get fit!’

What does this even mean?

If you want to ‘get fit’ you need to start with a good definition of what fitness means to you, otherwise where do you even begin? It can be overwhelming!

Here’s a little bit of help to get you going. Physical fitness can be defined as the ability of the body to perform with energy and alertness. (Yes please, where do I sign up!) 

Fitness to me is not just physical; although we normally focus on the physical, I prefer to look at fitness as a blend of mental, emotional, physical and spiritual health. The beauty of physical activity is that movement allows us to think clearer,...

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Three ways to achieve your New Year’s resolutions by building ‘goal infrastructure’

By Peter A. Heslin on

Every year most of us make New Year’s resolutions. Eat healthier. Exercise regularly. Invest more in valued relationships. Learn a language. And so on. Often they are the same resolutions as last year.

Why do our resolutions often so swiftly wither away?

A prime culprit in this annual rollercoaster of optimism and disappointment is overconfidence in the power of our intentions.

The excitement of a new year (and perhaps the fruit of celebrating a little too hard) cloud remembering a hard fact of life: good intentions readily evaporate without a trace in the face of everyday experiences such as exhaustion, temptation and long-standing habits.

Fortunately, academic research on goal-setting can help. Studies over several decades have...

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Strawberry & Basil Fizz

By The Mindful Mocktail on

This combination of strawberry and basil refreshing and healthy, plus it tastes great.

Ingredients

3 strawberries, chopped

4-6 basil leaves (depending on your taste preference)

Juice of half a lime

1 tsp sweetener of choice

Sparkling water or kombucha


Method

- Add strawberries, basil, lime and sweetener (if using) to a glass.

- Muddle together for about 1 minute. If you don’t have a muddler, use a wooden spoon or similar - anything that will ‘smoosh’ all the ingredients together!

- Top with sparkling water or kombucha and stir.

- Add ice and garnish and Enjoy!


For more recipes like this, follow @themindfulmocktail on Instagram


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How to Set Goals

By Melissa Ingram on

Many of us set ourselves tasks and goals to achieve what we feel will make a difference to our lives. Sometimes we find it difficult to achieve these goals as the journey becomes too long, too hard or it simply gets overshadowed by other ‘higher priority’ tasks and therefore these goals are pushed to the side.

Start by asking yourself some simple questions that can help you take control of your life and achieve your goals:

  • What are you trying to achieve?
  • What are your habits and what do you want to change?
  • What have you achieved in life?
  • Do you live in the moment?


What are trying to achieve and what is your ultimate goal? Is it to live cleanly, train for a 10km fun run, sleep better, lose weight, drink more water, change careers, start a...

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Beer before wine and you’ll feel fine? No you won’t says new study

By Kai Hensel on

Plenty of us have been there: waking up after a night out with a thumping headache, feeling sick and swearing never to touch alcohol again. If only there were a way to prevent these terrible hangovers.

It isn’t uncommon for us to mix our drinks, maybe a beer in the pub before moving on to wine. Folk wisdom has something to say about this: “Beer before wine and you’ll feel fine; wine before beer and you’ll feel queer.” This idea is very prevalent and versions of it occur in many languages. In my native country, Germany, for example, we say: “Wein auf Bier, das rat’ ich Dir—Bier auf Wein, das lass’ sein.” This translates as: “Wine on beer, I’ll advise you to drink beer on wine.” 

But it turns out that there is no truth to these...

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