Archive for the ‘Tips’ Category

We don’t need complexity to be healthy

Written by MARABOND on March 18, 2013

Many people I know feel that it is too complicated, expensive and impractical to be healthy.


In particular, I am thinking of people who work full time, arrive home and choose some pasta with ready-made sauce, then after dinner the body is starving for good nutrients is sending messages of starvation, then the person chooses snacks such as chocolate, ice cream, packed chips or salted nuts. Our brain does not know how to send different messages for vitamins and minerals, and is loaded with emotional needs.


Well, my tip is to teach your mind and body, to appreciate simple plain foods, without unnecessary or excessive sauces, additives, condiments and spices.


Start by adding a raw grated carrot on the side of your plate. In time, you may be able to distinguish the difference between one organic carrot and a supermarket one.


Then start cooking your vegetables, by steaming them, and leaving them ‘al dente’, to preserve the nutrients, and present them on the middle of the table informally, so everyone can pick and choose.

Another idea: make a simple broth with mild olive oil, orange or lemon, a tiny amount of salt and pepper, and steam your fish. This broth is not made to hide the flavour of the fish, but to emphasize, so you can taste the fish instead of cream, spices, and so on.


Eat consciously, thinking about everyone involved in planting your food, in bringing it to your house. Concentrate on how your choice of food today brings you health and motivation to achieve your health goals. Chew calmly and with positive thoughts. All this seems obvious all these, doesn’t it?


Once I went to a health retreat, where at every meal, we all sat alone, to exercise our conscious eating habits. I remember that I took 35 minutes to eat one piece of farm made organic bread and 150ml of juice, some guest took longer.


Although the act of chewing your food is essential for your digestion, the digestion does not start in your mouth, but in your brain. When we start thinking about food, our body is already preparing enzymes to digest it.


So there is truth on that phase, ‘I can’t even stare at sweets, without beginning to put on weight’


Lots of health and motivation for you


Mara Bond , Nutritionist, Enhance Wellness


Posted in: Articles, Tips

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Seasonal Food Guide

Written by MARABOND on October 10, 2011

Everyone knows that seasonal and locally produced foods are better for you!

Nobody wants to eat a 3 months stored apple, without any taste. Surprise, surprise!

I found these seasonal guides in Sydney, worth checking if you live in the area, otherwise search online for a guide locally.

Also see very easy inspirational seasonal recipes:

Posted in: Tips

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Sports hydration

Written by MARABOND on August 21, 2011

Why do I need to drink water?


  • The body is 72% of water, the brain is 70% and the muscles are 70%.
  • Even mild hydration can cause hunger, fatigue, headache, short-term memory loss and slow concentration.


When to drink water?


  • Start your day with water, and then between meals. Avoid drinking during meals as it may dilute the acids and enzymes and slow digestion.
  • Drink continuously during exercise (usually up to 60 minutes)
  • If you are exercising more than 60 minutes, consider a sports drink, or even better an electrolyte sport solution, such as Endura, to replenish the minerals lost during perspiration (potassium, calcium, sodium, magnesium). Lack of these minerals may cause cramping, increase recovery time, dizziness and faintness. If you are a athlete consider talking to a nutritionist to get a “practitioner only” sports formula.


How can I prepare for a big event ?

  • Ensure you are well hydrated 2 days before the event.
  • Drink 250 ml of water every 15-20 minutes, 2-4 hours before the event
  • Practise drinking during training for the big day !!!
  • Consider a carbohydrate loading if the event is long.
  • Maximise absorption by taking sports drinks or sport electrolyte solution in small sips during the event.



If you get tired of drinking water:

  • Add pieces of fruit for a taste and leaving in a jug of water in your fridge, such as pieces of apple, watermelon, orange
  • Add chlorophyll drops to change the taste of water
  • Try herbal juices such as green, fennel, lemon grass, yummy!!
  • Remember that good vegetables and fruits also have heaps of water !!!


Avoid or reduce caffeine, alcohol, sugary drinks and they dehydrate and reduce your performance in sports.


Recipe: Home made cereal

Written by MARABOND on August 21, 2011

Since I had the amazing opportunity to visit some health re-treats in Queensland, I noticed in myself that after one week, I re-gained so much energy, that I felt like a child again, running around, really present at every step, happy and with heaps of energy !!


I then started asking people who worked there and who repeatedly stayed: ‘what did you implement in your life that made a huge difference?’


And the common reply is the home made cereal, OMG that was one of the secrets !!

By making your cereal, you not only save money, as good cereals are very expensive, but also you gain vitality and total control of what you are putting inside yourself during the most important meal of the day.


So here is my recipe, which I changed over the years, and you may tailor it specially for your taste and budget.


Breakfast: Home made muesli




4 cups organic rolled oats.
1/2 cup of pumpkin seeds
1/2 cup of sunflower seeds
1/2 cup of raisins,sultanas
1/2 cup (or more) mixed chopped almonds, pecans and walnuts

* buy certified organic if you can




Combine everything and keep in an airtight container.


To serve, choose one of these options:
- milk
- yoghurt with or without fruit salad
- mashed banana
- soak overnight with water and cinnamon powder or apple juice to improve absorption.
- add steamed fruits, like apples, blueberries, prunes
- if you tend to constipate, add between 1-3 table spoons of golden linseeds, and ensure you drink 2 glasses of water afterwards.


V A R I A T I O N S:

Replace oats with one of these grains:

Barley flakes
Buckwheat *
Millet flakes *
Oat bran
Puffed corn *
Puffed rice *
Rice bran *
Rice flakes *
Rolled barley
Rolled rice*
Rolled rye
Rolled wheat
Soy grits *
Quinoa flakes*
Wheat bran
Wheat germ

* usually these are gluten free if not contaminated by other grains, check label.

Some grains need to be cooked, and the puffed varieties can be highly processed.


Replace seeds with 2 of these:
Sesame seeds
Chia Seeds
Hemp seeds (shelled)
Poppy seeds


Replace nuts with 1 or 2 of these
Brazil nuts

*raw nuts are better, but if you choose roasted ones, choose them unsalted.

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How Coaching works

Written by MARABOND on July 22, 2011


During my training as a coach ans wellness coach, I came across this video,

which illustrates in a very humorous way how coaching works:


Click here: How Coaching Works

Posted in: Others, Tips

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