Resources

This Resource List is constantly updated with the latest information currently available, and the files available for download may be considered the latest version I have. All documents open in Google Drive. You can download from there.

A Guide to Mindful Eating

When we think “diet” we often think structure, and rules. We think about what is “good” or “bad”, and about what we can have and what we cannot. Mindful Eating is none of these things. Instead, it encourages us to enjoy food more fully, to make choices that feel good for our bodies. It is about balance. It is about listening to our bodies. In this Guide, I outline the Principles of Mindful Eating, and how to go about this nourishing and important practice for your health.

Download this guide here.

A Visual Guide to Common Protein Sources

Which foods contain the highest percentage of protein per calorie? In this handy and visual guide, you can see the amount of protein per calorie across categories such as meats, poultry, fish, dairy, eggs, plant-based sources, and nuts.

Download this guide here.

Low, Intermediate, and High GI Foods

The Glyceamic Index (GI) is a measure of the effect of different foods, especially starches, on your level of blood sugar. A low-GI food not only keeps blood sugars under control, it also lowers insulin levels throughout the day and helps to prevent a build-up in the bloodstream. For people with high insulin levels or for those trying to lose weight, this is very helpful.

Download this guide here.

Carbohydrates: the Red, Orange, and Green Lists

Adapted from Tim Noakes’ Banting and Keto concepts, this list provides an easy guide into low-carb and Keto-friendly foods. It is perfect for someone exploring low-carb or Keto choices, and lists foods which are great for this choice, which foods are intermediate and should be used sparingly, and which foods are a no-no.

Download this guide here.

The NOVA Classification of Foods

The NOVA Classification assigns a group to food products based on how much processing they have been through. If you are considering a whole, single-ingredient food lifestyle with minimally-processed foods, then this guide will show you how to know what a ‘minimally’ processed food is, what is considered processed, and what is considered ultra-processed.

Download this guide here.

Eating according to Ayurveda

Over in the West, we assess food based on its nutritional value and structure, taking into account how much protein, fat and calories it contains (amongst others). However, in the East and particularly in Chinese medicine, food is considered based on its energetic properties and how these affect the body. Foods are classed as either heating, cooling, drying or damp. Balancing these energetic properties is key for health, helping to prevent illness and disease. This is a fascinating guide and will that certainly help you to think in an entirely different way about what you eat.

Download this guide here.

Proteins, Fats, and Carbs and their caloric content

This is a very handy spreadsheet, with 300 lines of commonly found and used foods and beverages. It is split into various categories and shows an item’s breakdown into proteins, fats and carbs (by percentage) and the calorie content or count of that item.

Download this spreadsheet here.

Solfeggio tones: an aid to meditation

Solfeggio tones are an excellent aid to meditation when starting out and perhaps need something to help you focus your mind. Unlike guided meditation – which some of you will be familiar with – Solfeggio tones are specific sound frequencies that have been used in music and healing for centuries. They are believed to have unique properties that can promote mental and physical wellbeing. Think of them as a musical toolkit for your body and mind, with each tone having its own purpose (such as reducing stress or improving concentration). It’s like a sonic wellness spa session for your inner self!

Access and download my Solfeggio library here.

Conversion Chart

Finally, a useful conversation chart for common things. Convert liquid measures from Imperial to Metric and back, along with Standard Weights, and even Oven Temperatures (between Fahrenheit, Celsius, and their equivalents in gas ovens).

Download this chart here.

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