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  • A Guided Meditation for Coming Home to Yourself

    A Guided Meditation for Coming Home to Yourself

    In this guided practice, Georgina Miranda invites you to pause, reflect, and reconnect with your inner strength.

    This article is independently researched and written by the Mindful editors. However, we may earn revenue or commission if you purchase via links included.

    In a world that constantly pulls us in different directions—from productivity and external validation to endless distractions—coming home to ourselves is one of the most powerful things we can do. True resilience isn’t about pushing through; it’s about creating an inner refuge, a place of strength and safety that stays steady no matter what’s happening around us.

    That’s what we’re exploring in Coming Home to Yourself, a meditation guided by Georgina Miranda. This meditation invites you to pause, reflect, and reconnect with your inner strength. Georgina reminds us that while mindfulness can be a refuge in difficult times, its real power comes from regular practice. This meditation is an opportunity to reset, find stability, and ground yourself in the present moment.

    A Meditation for Coming Home to Yourself with Georgina Miranda

    1. Find a quiet space where you will not be distracted. Take a seat on the floor or on a chair. Keep your spine straight. Place your palms on your lap facing up. Close your eyes or simply lower your gaze. Ease into your seat.
    2. Start connecting with your breath. If your mind is busy, you can count your breaths as above to refocus and slow down. 
    3. Connect with the rhythm of your breath. With each inhale ground yourself a little more into your seat. With each exhale let go of any tension, worries, doubts, or fears that arise. 
    4. As you inhale next, feel the beauty of the breath moving through your body. Connect with a sense of renewal and ease.
    5. As you exhale, release any remaining tension a little bit more, embracing a feeling of lightness come over you. 
    6. As you inhale, softly mentally affirm, “I am safe, I am home.” 
    7. As you exhale, softly mentally affirm, “I am well, and at ease.”
    8. Continue with these affirmations and cycles of breath until you feel a shift within you. Feel your sense of safety, joy, ease, and peace and with each breath come home more to yourself.

    More From Georgina Miranda

    Take back your power, ease your suffering, and create space for growth, renewal, and intentional living with Reset and Let Go: The Freedom to Live Fully, a transformative course by Georgina Miranda. Rooted in mindfulness, self-awareness, and practical tools for transformation, this journey will help you release what no longer serves you, reset your mindset, and embrace the life you truly want to live.



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  • From Couch to 5K: A Simple Workout Routine for Newbies

    From Couch to 5K: A Simple Workout Routine for Newbies

    From Couch to 5K: A Simple Workout Routine for Newbies

    Are you ready to get off the couch and start running? Many of us start with good intentions, but often lack the confidence to take that first step (or step off the couch). Fear not, for this article will guide you through a simple, beginner-friendly workout routine to help you transition from couch potato to 5K runner.

    Why Start with Running?

    Running is an excellent way to improve cardiovascular health, boost mood, and increase energy levels. It’s also a great workout for your entire body, improving strength, flexibility, and coordination. Plus, it’s an accessible form of exercise that can be done anywhere, anytime.

    Preparation is Key

    Before you begin, make sure you’re prepared for the journey ahead. Here are a few things to consider:

    1. Get the right gear: Invest in a good pair of running shoes and comfortable, breathable clothing.

    2. Create a schedule: Set aside time each day for your workout, and stick to it.

    3. Listen to your body: Don’t push yourself too hard, especially in the beginning. Listen to your body and take regular breaks if needed.

    4. Find a buddy: Running with a friend or family member can be a great motivator and help you stay accountable.

    The 5K Program: A Simple 12-Week Plan

    The 5K program is divided into 12 weeks, with three phases:

    Phase 1: Walking (Weeks 1-4)

    • Start with 30-minute walks, three times a week.

    • Gradually increase walk duration by 10-15 minutes each week.

    • Incorporate short runs (1-2 minutes) into your walk to get your body accustomed to movement.

    Phase 2: Running and Walking (Weeks 5-8)

    • Continue to alternate between running and walking.

    • Increase running time by 1-2 minutes each week.

    • Aim to run for 15-20 minutes straight by the end of this phase.

    Phase 3: Running (Weeks 9-12)

    • Focus on extended running intervals (20-30 minutes) with brief walk breaks as needed.

    • Aim to run a consistent 30-40 minutes by the end of this phase.

    Additional Tips and Variations

    • Incorporate strength training: Add strength exercises like squats, lunges, and push-ups to your routine to improve overall fitness.

    • Mix up your route: Run on different surfaces (e.g., trails, sidewalks, or treadmills) to keep things interesting and prevent boredom.

    • Try interval training: Alternate between high-intensity running and active recovery (e.g., walking or jogging) to boost your metabolism and fitness level.

    Conclusion

    The journey from couch to 5K can be both challenging and rewarding. Remember to stay patient, listen to your body, and celebrate small victories along the way. With this simple 12-week plan, you’ll be well on your way to running a 5K in no time. So, what are you waiting for? Lace up those running shoes and get moving!

    FAQs

    Q: What if I’m concerned about injuries or health issues?
    A: Consult with your healthcare provider before starting any new exercise program. They can help you determine the best course of action based on your specific needs and abilities.

    Q: How do I track my progress?
    A: Use a running app or log your workouts to track your progress, set goals, and stay motivated.

    Q: Can I do this program with a mobility issue or physical limitation?
    A: Yes, with modifications and accommodations, many of these exercises can be adapted to suit your needs. Consult with a healthcare professional or physical therapist for guidance.

    Q: What if I miss a day or two?
    A: Don’t stress! Simply get back on track as soon as possible. Consistency is key, but it’s also more important to listen to your body and take breaks when needed.

    Q: Can I do this program with a treadmill?
    A: Yes, the 5K program can be adapted for treadmill running. Consult with a fitness professional or running coach for guidance on how to modify the program.

    Remember, the most important step is to take that first step (off the couch and onto the road). With patience, persistence, and the right guidance, you’ll be crossing the finish line in no time. Good luck!

  • Woman’s Skin Turns Yellow, Develops Flu-Like Symptoms Before Shocking Terminal Diagnosis

    Woman’s Skin Turns Yellow, Develops Flu-Like Symptoms Before Shocking Terminal Diagnosis

    For years, 38-year-old Laura Wharam, led an active, healthy life, believing she was in remission after a hard-fought battle with breast cancer. But when she recently developed strange flu-like symptoms and noticed her skin turning yellow, little did she imagine that it would lead to a devastating diagnosis. Her cancer has returned aggressively at stage 4, leaving her with no cure and only months to live.

    Wharam from London, in the U.K., was initially diagnosed with breast cancer that led to a double mastectomy in 2021. “We thought it was all going well from there. She was feeling super strong – she was active. But then it all changed at the start of this year,” said her partner Jake Watt.

    But Wharam began feeling unwell last month, experiencing fatigue and losing her appetite. Soon, she noticed her skin turning yellow and was rushed to the hospital, suspecting an infected appendix. Instead, what awaited her was a life-changing diagnosis.

    “It was the worst possible news. It’s such a shock to the system. I’ve cried every day since the diagnosis. It’s been such a whirlwind,” Watt recollected.

    Wharam’s cancer has now spread to other parts of her body with little treatment left. “Laura’s cancer is incurable, but she’s having chemotherapy to try to slow it down. Doctors have said the worst-case scenario is a couple of months, the best-case scenario is a couple of years,” said Watt.

    Now, the couple faces an unimaginable situation where Wharam cannot continue her work and should start thinking about her end-of-life care. In an effort to support her during this difficult time, Watt has set up a GoFundMe page.

    “She can’t work at the moment and London is expensive. We also have to start preparing for end-of-life care. We just want to alleviate that financial burden,” Watt said.

    While many are familiar with the typical signs of breast cancer, such as changes to the nipple or a lump, it’s important to remember that not all forms present these obvious symptoms. In many cases, mammograms are the best way to detect breast cancer early, when it is easier to treat.

    When breast cancer spreads to other parts of the body such as the bones, lungs, or brain, the symptoms can be very different. Secondary breast cancer often brings a range of general symptoms, including overwhelming tiredness, difficulty sleeping, loss of appetite, unexplained weight loss, nausea, and pain. Yellowing of the skin can be a sign that cancer has spread to the liver.

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  • Safeguard Your Joints: Top 10 Low-Impact Exercises for Healthy Bones and Joints

    Safeguard Your Joints: Top 10 Low-Impact Exercises for Healthy Bones and Joints

    As we age, our bodies undergo natural changes that can lead to joint pain and stiffness. Poor circulation, weaker muscles, and degenerative bone disease can all contribute to discomfort and even disability. However, there is hope for maintaining healthy bones and joints without putting excessive strain on them. Low-impact exercises can be a game-changer for people of all ages, providing a safe and effective way to improve mobility, strength, and overall well-being. In this article, we’ll explore the top 10 low-impact exercises for healthy bones and joints, helping you safeguard your joints for a happier, healthier life.

    ### 1. Brisk Walking

    Walking is one of the simplest and most accessible forms of exercise, perfect for people with mobility issues or those who are just starting out. A brisk walk of 30 minutes a day can help reduce joint pain, improve circulation, and strengthen the muscles in your legs. To get the most out of walking, focus on quick, light steps, and keep your posture upright. You can also incorporate short bursts of faster walking to boost your metabolism and calorie burn.

    ### 2. Swimming

    Swimming is a low-impact exercise that’s easy on the joints, making it an ideal option for people with arthritis, osteoporosis, or other joint conditions. The buoyancy of water provides a gentle, non-weight-bearing environment that reduces strain on your joints, allowing you to move freely and build strength without putting excessive pressure on your joints. Swimming laps, water aerobics, or simply playing with the kids in the pool can be excellent ways to stay active and healthy.

    ### 3. Cycling

    Cycling is another low-impact exercise that’s easy on the joints, especially for those with knee or hip issues. Stationary bikes, recumbent bikes, or even hand-cranked bicycles can provide a low-impact way to build cardiovascular endurance and strengthen the muscles in your legs. Remember to start with short sessions and gradually increase the duration and intensity as you build up your endurance.

    ### 4. Yoga and Pilates

    Yoga and Pilates are low-impact, non-weight-bearing exercises that focus on controlled movements, flexibility, and strength. These exercises can help improve joint mobility, balance, and overall flexibility, as well as reduce symptoms of osteoporosis and arthritis. For people with joint issues, modified poses and modified exercises can be adapted to accommodate their needs. Look for qualified instructors who can help you modify exercises or create a personalized routine.

    ### 5. Elliptical Trainer or Cross- Trainer

    The elliptical trainer or cross-trainer is a low-impact machine that simulates running without the high-impact stress on your joints. This exercise allows you to work your cardiovascular system and build strength in your legs without putting excessive pressure on your joints. Start with short sessions and gradually increase the duration and intensity as you build up your endurance.

    ### 6. Resistance Band Exercises

    Resistance bands are lightweight, portable, and low-impact, making them an excellent option for people with joint issues. These bands provide resistance without putting excessive pressure on your joints, allowing you to build strength, improve flexibility, and improve overall mobility. Exercises like banded squats, lunges, and chest presses can be adapted to your fitness level and mobility limitations.

    ### 7. Tai Chi

    Tai Chi is a low-impact, slow-moving exercise that combines meditation, deep breathing, and gentle movement. This ancient Chinese practice has been shown to improve balance, reduce falls, and alleviate symptoms of arthritis. Tai Chi classes are available in most communities, and many videos and online classes can guide you through exercises at home.

    ### 8. Dance-Based Exercise

    Dance-based exercise programs like Zumba or line dancing can be modified to accommodate joint issues, providing a fun way to improve cardio, balance, and flexibility. Dance classes can be a great way to socialize, reduce stress, and build confidence while exercising. Look for modified dance classes or ask your instructor to accommodate your needs.

    ### 9. Balance Exercises

    Improving balance is crucial for reducing the risk of falls and preserving independence. Low-impact exercises like single-leg stands, heel-to-toe walks, and BOSU ball training can help improve balance and overall functional ability. When starting these exercises, it’s essential to consult with a healthcare professional or physical therapist to ensure you’re using proper form and technique.

    ### 10. Gentle Stretching and Foam Rolling

    Working with a qualified physical therapist or personal trainer, you can create a customized stretching and foam rolling program that targets specific areas of tension and stiffness. Gentle stretching and foam rolling can help improve flexibility, reduce joint pain, and enhance overall mobility.

    ## Conclusion

    Low-impact exercises offer a safe and effective way to maintain healthy bones and joints, regardless of age or mobility level. These exercises can help reduce joint pain, improve circulation, and strengthen muscles, leading to an improved quality of life. Remember to consult with a healthcare professional before starting any new exercise program, especially if you have pre-existing joint issues or other health concerns. With the right exercises and proper guidance, you can safeguard your joints and enjoy a happier, healthier lifestyle.

    # FAQs

    Q: What are the best exercises for people with osteoporosis?
    A: Exercises that focus on building strength, improving balance, and enhancing flexibility, such as resistance band exercises, balance exercises, and gentle stretching, are ideal for people with osteoporosis.

    Q: Can I do low-impact exercises if I have arthritis?
    A: Yes, low-impact exercises like swimming, cycling, and yoga can be adapted to accommodate your needs, reducing stress and discomfort on your joints.

    Q: How often should I do low-impact exercises?
    A: Start with 2-3 times a week and gradually increase frequency and duration as you build up your endurance. Listen to your body and rest when needed.

    Q: Can I do these exercises at home or do I need to go to a gym?
    A: Many of these exercises can be done at home, using resistance bands, yoga mats, or small equipment. You can also take classes or work with a personal trainer at a gym or online.

    Q: Will I see results from low-impact exercises?
    A: Yes, consistent low-impact exercises can lead to improved joint mobility, reduced pain, and enhanced overall well-being. Be patient and stay committed, and you’ll start to notice positive changes in your body and overall health.
    safeguard-your-joints-top-10-low-impact-exercises-for-healthy-bones-and-joints

  • What Are the Environmental Impacts of Plant-Based Meats? 

    What Are the Environmental Impacts of Plant-Based Meats? 

    Environmental assessments of 50 different plant-based meats show them to be vastly more sustainable than animal-based meats.

    “There is increasing consensus that transitioning towards reduced meat consumption and more plant-based diets is a key feature to address important health and sustainability challenges” that humanity is facing, yet the graph below and at 0:25 in my video The Environmental Impacts of Plant-Based Meat Substitutes shows that the trajectory of global meat consumption has increased.

    According to the Food and Agriculture Organization of the United Nations, “we will have to double the production of meat and dairy to meet the predicted demand for animal proteins in 2050.” However, we would have to do the exact opposite to contain the ecological damage and “environmental impact of livestock.”

    “Nearly every credible forecast shows that if we’re to have any chance of meeting future food in a sustainable fashion, lowering our meat consumption will be absolutely essential.”

    More centralized governments may be effective in influencing consumption patterns. For example, the “Chinese government has outlined a plan to reduce its citizens’ meat consumption by 50%,” but since the main drivers of global meat consumption are factors such as rising incomes, urbanization, and Western culture, the “main identified drivers of meat demand are difficult to influence through direct policy intervention.” Thus, we must take our case directly to the consumer. However, information and education may not be enough. We may need the “increased availability of ready-made plant-based products.”

    Too often, alone, “ethics and sustainability does not stand much of a chance in a world of consumers…Many consumers seem deaf to ethical arguments…[that] are quickly forgotten when one is buying food.” When it comes to “consumers’ perceived barriers to following a plant-based diet,” the largest barrier may simply be “meat appreciation,” enjoying the taste of meat. So, in practice, if we want people to shift to plant-based options, “the taste, structure and nutritional value of vegetarian meals could be developed to more closely follow the preferences of meat eaters.” Why design a veggie burger primarily for vegetarians? They’re already not eating meat. When Patrick Brown founded Impossible Foods, “his goal was to create something a burger lover would say is better than any burger they’ve ever had.’” Also in the marketplace is “the Beyond Burger, created by Beyond Meat, a company founded to tackle climate change by creating vegan products free from meat and animal by-products” that are “Juicy, Meaty and Delicious.”

    But are they better for the climate? If so, how much better? Reputable groups have published environmental lifecycle assessments covering the Impossible Burger and the Beyond Burger, and I did a short piece for the Swiss investment firm UBS summarizing the results, as you can see below and at 2:48 in my video. 

    Indeed, switching to either plant-based meat option, the Impossible Burger and the Beyond Burger reduce greenhouse gas emissions, land use, and water footprints by about 90 percent, compared to beef.

    Similar lifecycle analyses have been performed on more than 50 different plant-based meats. All such studies found them to be vastly more sustainable than meat and processed meat products, with no real differences in greenhouse gas (GHG) emissions observed between the different sources of protein used in the plant-based meats, whether wheat, soy, or another. Though, obviously, any products containing eggs would be significantly worse with “significantly higher amounts of GHG.”

    Now, of course, if we went straight to the unprocessed peas and soybeans from which the Beyond and Impossible Burgers are made, we wouldn’t get just a 90 percent lower environmental impact, but around a 99 percent lower impact. That impact drops to zero, however, if no one is willing to eat it.

    A review of consumer research on meat alternatives found that although considerations like “health, environmental and animal welfare aspects can persuade consumers and influence their decision to try a meat substitute, the appearance, and taste of those meat substitutes are crucial factors for their consumption on a regular basis.”

    Interestingly, these days, plant-based foods may actually have a leg up. Researchers gave omnivorous college students both animal- and plant-based chocolate milk, macaroni and cheese, chicken tenders, and meatballs, but told them they were actually all made from plants. The researchers “surprisingly and unexpectedly found that when subjects tasted the food and rated how much they liked the taste, those who were told the food was vegan liked the food significantly better than did those who were told the food was of animal origin. Thus, thinking a food was vegan actually increased liking for the taste of that food.”

    Other demographics may have a different reaction, though, in which case there is always “sustainability-by-stealth,” using blended products that substitute some of the animal protein for plant protein. Recently, such “hybrid products (meat analogs in which part of the meat is replaced by plant-based ingredients) have made a promising entrance,” so much so that Perdue and Tyson, two major meat producers, are bragging about the incorporation of plant protein into their blended products, as you can see here and at 4:41 in my video. 

    This is from the first of nine videos in a series on plant-based meats, which includes the titles in the related posts below.

    For background on food and climate change, see Diet and Climate Change: Cooking Up a Storm. 



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  • Common Mistake While Swimming To Blame

    Common Mistake While Swimming To Blame

    A New York lifeguard lost her eyesight after contracting a rare amoebic infection caused by a common mistake many people make while swimming. For all contact lens wearers, this is a crucial warning—always remove your lenses before entering the water to avoid serious risks.

    Maureen Cronin, a 53-year-old lifeguard and swimming instructor, can no longer continue her work after losing her eyesight to acanthamoeba keratitis, a rare infection caused by parasites burrowing into her cornea and permanently damaging her right eye.

    Since last June, Cronin had been giving swimming lessons to kids in her backyard pool, but she never removed her contact lenses during the sessions.

    “I didn’t know this [that you shouldn’t wear them] but I had my contacts in and I would take my goggles off and show them how to go underwater and how fun it was,” she said.

    The signs of infection began with an eye irritation during one of her swimming sessions, which Cronin describes as feeling like she “had a piece of sand” in her eye. However, the discomfort soon escalated into “excruciating” pain. She then consulted a doctor who prescribed eye drops, but the symptoms persisted. After several misdiagnoses, first as a corneal laceration and later with a herpes infection, she was eventually found to have acanthamoeba keratitis (AK) in August of last year.

    Cronin underwent a cornea transplant the following month, but her body rejected the procedure, leaving her completely blind in her right eye. As she awaits a second transplant in hopes of restoring her vision, she feels anxious about the outcome. “It feels like it’s never-ending, and I’m nervous,” she shared.

    “AK is not well known and it is often misdiagnosed. I would say anyone who wears contact lenses shouldn’t wear them near any body of water. Don’t even wear them when it rains,” she added.

    Contact lens wearers are at the highest risk of developing acanthamoeba keratitis, making up at least 90% of cases. The infection often occurs due to a combination of factors, such as wearing contacts for too long, improperly storing them, and not cleaning the lenses or storage cases correctly. Additionally, wearing contact lenses while swimming or showering, or using contaminated contact lens-related items like cases or solutions also raises the risk.

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  • Welcome To The Halo Frequency (h3)

    Welcome To The Halo Frequency (h3)

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  • The Power of Mindfulness: How Meditation Can Reduce Stress and Improve Mental Health

    The Power of Mindfulness: How Meditation Can Reduce Stress and Improve Mental Health

    The Power of Mindfulness: How Meditation Can Reduce Stress and Improve Mental Health

    Introduction

    In today’s fast-paced world, it’s easy to get caught up in the hustle and bustle of daily life and forget to take care of our mental well-being. The demands of work, family, and social responsibilities can leave us feeling stressed, anxious, and overwhelmed. But what if there was a way to reduce stress, improve mental health, and increase overall well-being? Enter mindfulness meditation, a simple yet powerful tool that has been shown to have a profound impact on our minds and bodies.

    What is Mindfulness Meditation?

    Mindfulness meditation is a practice that involves paying attention to the present moment, without judgment or distraction. It’s a state of being fully engaged with whatever is happening in the current moment, whether it’s physical sensations, emotions, or thoughts. The goal of mindfulness meditation is not to achieve a specific state or outcome, but rather to cultivate awareness, acceptance, and compassion for ourselves and the world around us.

    The Benefits of Mindfulness Meditation

    So, how can mindfulness meditation help reduce stress and improve mental health? Let’s take a look at some of the benefits:

    • Reduces stress and anxiety: Mindfulness meditation has been shown to decrease the production of stress hormones like cortisol, leading to a sense of calm and relaxation.

    • Improves mood: By cultivating positive emotions and perspectives, mindfulness meditation can help manage depression and reduce symptoms of anxiety.

    • Enhances emotional regulation: Mindfulness meditation helps us develop a greater awareness of our emotions, making it easier to recognize and manage emotions, rather than repressing or acting on them impulsively.

    • Increases self-awareness: Mindfulness meditation helps us develop a greater understanding of ourselves, our values, and our goals, leading to increased self-confidence and purpose.

    How to Practice Mindfulness Meditation

    If you’re new to mindfulness meditation, starting a regular practice can seem overwhelming. Here are some simple steps to get you started:

    • Find a quiet space: Find a quiet, comfortable, and distraction-free space where you can sit and focus on your breath.

    • Choose a meditation technique: There are many types of meditation, such as body scan, loving-kindness, and guided meditation. Experiment to find what works best for you.

    • Start small: Begin with short sessions (5-10 minutes) and gradually increase as you become more comfortable with the practice.

    • Be consistent: Aim to meditate daily, even if it’s just for a few minutes. Consistency is key to developing a habit.

    Overcoming Common Obstacles

    • Difficulty quieting the mind: This is normal! Don’t worry if you find your mind wandering. Gently bring your attention back to your chosen meditation object, such as your breath.

    • Feeling like you’re not doing it "right": Mindfulness meditation isn’t about achieving a specific state or outcome. It’s about being present and aware. Remember, it’s okay to make mistakes – it’s all part of the process.

    • Not having enough time: Even small amounts of meditation can be beneficial. Try to incorporate short sessions into your daily routine, such as right after waking or before bed.

    Conclusion

    In conclusion, mindfulness meditation is a powerful tool for reducing stress and improving mental health. By cultivating awareness, acceptance, and compassion, we can develop a greater sense of self-awareness and emotional regulation. While it may take some time and effort to establish a consistent practice, the rewards are well worth it. Take the first step today and start experiencing the benefits of mindfulness meditation for yourself.

    FAQs

    Q: I’m new to meditation. Is it difficult to get started?
    A: It’s not difficult to get started! Just find a quiet space, choose a meditation technique, and start small. You can always adjust as you become more comfortable with the practice.

    Q: Can I meditate anywhere?
    A: Yes! You can meditate anywhere you have a quiet space to sit and focus. Try meditating in nature, at home, or even in your office.

    Q: Will I fall asleep?
    A: It’s possible, especially if you’re new to meditation. If this happens, try setting a timer or meditating at a time of day when you’re more alert.

    Q: Can I meditate with music or distractions?
    A: Yes, you can use guided meditation apps or meditate with music, but try to minimize distractions for the most effective practice.

    By incorporating mindfulness meditation into your daily routine, you can develop greater awareness, reduce stress, and improve your overall mental health. Take the first step today and start experiencing the power of mindfulness for yourself.

  • Navigating behaviour change with confidence

    Navigating behaviour change with confidence


    What if the key to lasting behaviour change isn’t just what you teach your clients—but how you connect and communicate with them? In this episode of The Dietitian Connection Podcast, we sit down with Stephanie Notaras, a dietitian and expert in counselling and communication, to explore how clear and confident communication can help overcome barriers to change.

    Hosted by Brooke Delfino 

    Biography

    Stephanie Notaras is an APD, a PhD Candidate, the host of the Nutrition Counselling Corner podcast, a published author and the owner of the Dietitian Counselling Skills practice helping dietitians improve their counselling skills for better client retention, outcomes and revenue in their practice. She has a master’s in counselling and has developed and published a counselling framework for dietetic practice. Stephanie was awarded Dietitian of the Year 2024 at the Australian Allied Health Awards.

     

     

    In this episode, we discuss:

    • Why communication is just as crucial as nutrition knowledge​
    • The difference between coaching and counselling in dietetic practice​
    • How to use the Stages of Change Model to guide client progress​
    • Strategies to compassionately challenge clients and move them toward action​
    • How strong counselling skills improve client retention and outcomes

    Additional resources

     

    Click here to listen to the Nutrition Counselling Corner podcast (on Apple Podcasts and Spotify)​

    Click here to join the Dietitians: Counselling Skills Community Facebook Group​

    Connect with Stephanie Notaras at stephanienotaras.com or in Instagram @dietitiancounsellingskills​

    Click here for Dietitians Unite 2025 tickets in Melbourne on 30 May

     

    The content, products and/or services referred to in this podcast are intended for Health Care Professionals only and are not, and are not intended to be, medical advice, which should be tailored to your individual circumstances. The content is for your information only, and we advise that you exercise your own judgement before deciding to use the information provided. Professional medical advice should be obtained before taking action. The reference to particular products and/or services in this episode does not constitute any form of endorsement. Please see  here  for terms and conditions.


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  • Common Artificial Sweetener In Diet Sodas May Raise Risk Of Heart Attacks, Strokes

    Common Artificial Sweetener In Diet Sodas May Raise Risk Of Heart Attacks, Strokes

    Are you considering sugar substitutes as a safer alternative to sugar? Think again. Recent research has found that a common artificial sweetener used in diet sodas and other zero-sugar food items may actually increase your risk of heart attacks and strokes.

    In a recent study published in the journal Cell Metabolism, researchers evaluated mice fed aspartame, a common sugar substitute, for 12 weeks and compared them with mice without a sweetener-infused diet. The amount of aspartame the mice consumed (daily doses of food containing 0.15%) was equivalent to about three cans of diet soda per day for humans.

    The results revealed that mice fed with aspartame had increased inflammation and “larger and more fatty plaques” in their arteries, two main factors that could raise the risk of cardiovascular diseases.

    The researchers also noted that the mice’s blood had an insulin surge after aspartame entered their system. They then determined that elevated insulin levels may be the key link between aspartame and cardiovascular health.

    “Aspartame triggers increased insulin levels in animals, which in turn contributes to atherosclerosis—buildup of fatty plaque in the arteries, which can lead to higher levels of inflammation and an increased risk of heart attacks and stroke over time,” the researchers noted in a news release.

    The study identified a specific immune signal, CX3CL1 that gets activated under insulin stimulation as the key factor for inflammation and plaque buildup.

    “Because blood flow through the artery is strong and robust, most chemicals would be quickly washed away as the heart pumps. Surprisingly, not CX3CL1. It stays glued to the surface of the inner lining of blood vessels. There, it acts like a bait, catching immune cells as they pass by,” said senior author Yihai Cao.

    Cao believes that the same immune signal, CX3CL1, could be a potential target for treating other chronic conditions that involve blood vessel inflammation, like stroke, arthritis, and diabetes. Developing agents that block the functions of this immune signal could provide a new way to treat and prevent common and deadly diseases in humans.

    “Artificial sweeteners have penetrated almost all kinds of food, so we have to know the long-term health impact,” Cao cautioned.

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