Ancient Genes vs Modern World - an event you must attend!

When I first moved to New Zealand, I decided that I was going to make a concerted effort to connect with like-minded practitioners. I wanted to be part of a strong community of health folk. What I didn’t know was how amazing my new-found health-nerd friends would be. Actually, I tell a lie. I had an inkling of their awesomeness. 

Sometimes (often) my images have no relevance to the topic.
I thought this one was pretty cool, though, don't you? 
It's a lizard made out of lime!
Image by Harry Chapin Food Bank via Pinterest

We started off our little NZ adventure in Christchurch. There was a chance, after all, that we would be living there eventually. This also happened to be the home town of one very well known, and very respected, nutritionist by the name of Jamie Scott (who also goes by the name of “That Paleo Guy”).

So I thought I would send him an email. I didn’t expect a response, but I hoped for one. I got one. Almost immediately – welcoming me to the country and an expression of interest to catch up! This was beyond exciting. But wait! There’s more – Jamie’s lady-friend happens to be an amazing doctor (yes – GP, MD whatever you want to call it – she is legit) who is a firm believer in using principles of evolutionary medicine and ancestral health to guide the prevention and management of chronic disease. "She", by the way, is Anastasia Boulais. These crazy cats are so passionate about ancestral health that they started up the very first Ancestral Health Society of New Zealand (AHSNZ), which you can read more about HERE. I am so proud to be involved in this remarkable organization with so many other incredible, like-minded people.

Here's a (relevant) pic of the happy couple (on the right)
with the folks from the Whole 9

After our little tiki-tour around NZ, I had the pleasure of meeting these two inspiring people and, I can tell you, they are freakin’ amazing. Not just because of their knowledge and dedication to spreading the word about ancestral health, but because of how unbelievably kind, considerate and inclusive they are.

Anywho…enough blabbering and butt-kissing. Even more exciting news – AHSNZ is holding its first conference at the end of June (the 29^th, to be exact). The following little blurb is 100% plagiarized from the AHSNZ website:

“Ancient Genes vs. Modern World” explores some of the key mismatches that exist between our physiology, having evolved over millions of years, and the novelty of a modern world that has rapidly changed over the last few decades”

Here’s a little breakdown of what you will be learning about on the day (again, plagiarism is at play):

• “Food for Thought: Nutrition and Brain Health” 
Dr Mikki Williden, PhD.  Senior Lecturer and Researcher, AUT. Auckland
• “Are Health Professionals Too Focused on Health?”
 Brad Norris, Director, Synergy Health. Christchurch
• “Ancestral Health in General Practice: Art, Science or Quackery?”
 Dr Pam Olver, General Practitioner. Wellington
• “The Ancestral Woman in a Modern World: Strong, Sexy and Fertile.”
 Kate Callaghan, Nutritionist. Wanaka (THAT’S ME!!!)
• “I See Weak People: The Under-Appreciated Role of Muscle in Health and Disease”
Jamie Scott, Health Researcher, Synergy Health. Christchurch
• “Sunlight: Friend or Foe? Skin Cancer Controversies”
 Dr Anastasia Boulais, Medical Practitioner. Christchurch
• “Stress in the Modern World”
Aaron Callaghan, Peak Performance Coach. Wanaka (AKA Kate’s hubby)
• “Urban Design and Health: The Spaces in Between”
James Murphy, Nutritionist, Synergy Health. Christchurch
• “Ancestral Principles in Managing Autoimmune Disease”
Julianne Taylor, Nutritionist. Auckland
• EXPERT PANEL: Anti-Fragile in Christchurch: Individual Health Strategies in a Changing City

Exciting right? This conference is the first of its kind in the southern hemisphere – you don’t want to miss it! Plus, you can come and hang out with me. Isn’t that worth the trip in itself (insert winky-face emoticon)?! Oh, and its not just for practitioners and/or Kiwi's. All welcome!

If you’re interested (which you should be) go and save your seat now – tix are only NZ$49 (meaning they are even cheaper for those of you across the ditch). Now THAT is a bargain to be hearing from some of the top experts in the ancestral health community. Hope to see you there!

Think you're training hard? Try this!

This week, my hubby and I moved to beautiful Wanaka, in the south island of New Zealand. Just to give you a little visual (and to entice you to come and visit), here is a pic that I took just the other morning:

Wanaka. Day 1.

Yes, that is snow that you see on the mountains. Yes, summer has only just finished. Yes, I am aware that New Zealand is known for being pretty bloody chilly in the winter, thanks for sharing. It is also insanely amazing, though, with some of the most incredible and diverse landscapes you will see in the world. This is the part I am looking forward to experiencing – getting out and spending time in the wilderness, because nothing heals like Mother Nature. And after spending 10 years in Sydney (as beautiful as it is, it is still a hectic city), I have a bit of tree hugging to catch up on.

Hippie talk aside, what we are actually going to be doing here, I am excited to say, is be working as part of Tribe TeamTraining. These amazing programs are all about, as the name suggests, training as part of a small team. Why? Because when you train as part of a team you get better results, you have greater support, motivation and encouragement, and you make new friends! And it is fun (except for the workout that I did. See below)! You can read more about Tribe Team Training on their website HERE. Or you can like them on Facebook HERE - they sometimes post workouts for you to try. 

Anywho, we are going to be working as part of Tribe International, but also as trainers in Wanaka at Proactive Gym. As a “welcome to becoming a Tribe Team Trainer and welcome to Wanaka”, we were put through a “master class” (AKA absolute mind-f*@k, torture session) on our first day here. Now keep in mind that it had snowed overnight. It was cold. And this is what we had to do:

Warm-up

• 250m run
• 10 push-ups
• 10 squats
• 50m of walking lunges
• 50m of toy soldiers (where you kick your leg straight out in front then kick it behind)

So far so good. I was warm. Now for the brutality:

Workout

500m run

Block 1 (repeat 5 rounds):

• 20 Push-ups
• 20 Squats
• 10 burpees (with a push-up at the bottom and a jump at the top)

Block 2 (repeat 4 rounds):

• 25m of alligator crawls (check out video below - warning - it's a pretty boring video, but only 30 seconds. It gets the point across)
• 25m of saber tooth sprint (your hands and feel are on the floor, butt in the air and you are sprinting, 2 hands then 2 feet, staying down….it’s messed up)

500m run

If the video doesn't work, go HERE

 Now, on paper, you might think – that looks pretty easy. To you I say, try it and get back to me. If you’re convinced that it looks like a punish, maybe try half of it (i.e. just do 2-3 rounds of each block, with a 250m run tacked on to each end) and see what you think.

I have never in my LIFE experienced something so hard, and I have been working in the fitness industry for almost 15 years. I cried a little. I swore a lot (it would have been louder if I could have). I almost vomited. And I topped it all off by hyperventilating in the final run, thinking I was going to die. Fun times.

Me, in happier times, after climbing Mt Iron this afternoon

You’re probably thinking “Why the f@*k would I want to do this?”. Well, some people (actually a lot of people) really love this style of training. As tough as it is, it’s all done and dusted in 30 minutes. Sweet as, hey bro? (Yes, I have to speak like that now that I live in NZ) Oh, and the usual TribeFIT workout isn’t quite as hard as the one we had to do. But feel free to give it a whirl.

If you’re looking for another style of workout that gets great results and you can do in 4 minutes in room as small as 2m x 2m (yes, we’ve tried it), you could try Tabata training. This is what I have been doing a couple of times a week since I was put on my exercise ban (necessary for recovery from hypothalamic amenorrhea). It’s good for me physically and mentally, as I get a workout in, without putting too much stress on my body. Try this:

Set a timer on your phone* (or use a stop watch) for 20 second work intervals with 10 second breaks. Warm up well, and then complete 8 rounds of your workout as fast as you can (make the most of the 10 second breaks, though – they’ll go by in a flash!). Here’s an example of what you could do:

Exercise 1: Squats

Exercise 2: Push-Ups

Repeat 4 times.  It’s that simple. 4 minutes of exercise. Done. But remember – you have to go as fast as you can. You should be feeling well-shagged by the end of it.

* There is an app called "Tabata Timer" - it sets everything up for you. All you have to do is press start. 

I know what you’re thinking. 4 minutes can’t possibly be enough to get any kind of fitness improvement. WRONG! Studies on Tabata training have shown it to be as effective as, if not more effective than, 30 minutes of endurance training (e.g. running/cycling) at building aerobic and anaerobic fitness. Hurrah! No more useless long slogs on the treadmill! Now you have no excuse not to move your butt, even just for 4 minutes…..

Enjoy and let me know what you think! x

Free Paleo Magazine subscription for YOU!

Howdy folks! Just a quick on today as I am EXTREMELY busy! Not really. As you are probably aware, I am currently in transition mode from Australia to New Zealand. From Sydney to either Wanaka or Queenstown (yes, there has been a spanner thrown in the works). From "where is the space" to "where are the people". From hustle and bustle to "Aaahhh - now this is life". You get the picture. Yep, we are pretty relaxed at the moment and trying to make the most of it before we hit the ground running. Hopefully I will have some VERY exciting new for you all next week. 

In the meantime, I have some VERY exciting news for you today. The lovely people over at Paleo Magazine asked if I wanted to contribute my article on Coconut Flesh for their fantastic online mag. Some of their other contributors include Chris Kresser, Mark Sisson and Abel James. It's a pretty awesome magazine. Naturally, I jumped at the opportunity (after playing hard to get at first, of course ;) ). 

So this was exciting news for me, which you may or may not care about. But the exciting news for YOU (overuse of capitals today, perhaps? I'm just EXCITED! Big Kev style), is that they have offered my readers a FREE (with flashing lights) 3 month subscription to Paleo Magazine. All you need to do is click on this link RIGHT HERE and be in the possession of an iPad or iPhone. Easy! 

In case you were wondering who "Big Kev" is. Image source.

Why would you want to download this magazine? Because it is full of brilliant health and fitness advice from top experts in the industry AND lots of yummy recipes from people like Civilised Caveman (my favourite recipe, and all round awesome, dude in the Paleo-sphere). So, in case your mouse didn't find the link above, you can go HERE to download your free mag. You won't be charged a cent, unless you want to be. 

Now go forth and fill your brains with some Paleo goodness! 

Raspberry Coconut Chia Pudding - You're Welcome!

This might be a quicky today - I'm trying to write this on my blogger app while waiting for some blood tests in chilly Christchurch, New Zealand. My thumbs aren't working too well. And before you get all smug and say "told you it was bloody cold over there", it just so happens that it is going to be sunny and hot today. Hot enough to swim. So there! And this tiny little country is absolutely breathtaking! Check out some of these pervy pics from our little tiki-tour: 

The Blue Pools, Haast Pass, New Zealand.
We went for a cheeky skinny dip in this glacier-fed pool.
No filter needed here - this place was freakin' amazing!

King dancer pose over-looking Wanaka

Mount Cook overlooking Lake Pukaki

Jealous, aren't you? You can check out more pics on my Instagram: kate_callaghan

We were off on an adventure around the South Island to decide where we want to set up Callaghan base camp. Still not sure but getting closer. Stay tuned! 

So anyway, there was a fair bit of driving around, and no radio. Which meant I had plenty of time to think. Mostly about food. Because that's what I do. I try and think of tasty and nutritious ideas to share with you, oh loyal readers. And lord knows you are loyal, putting up with my waffle time after time! Thanks for that! Anywho, this time I came up with an incredibly delicious brekkie that I shared on my Insta' yesterday and it cause quite the raucas! Here it is:

Looks yummy doesn't it? Bet you want the recipe hey? Well, you're in luck my friend, because I'm feeling generous. Don't say I never do anything for you! This is great for brekkie but would also work for a dessert. 

Raspberry and coconut chia custard (makes ~3 serves, 'cos that's how many peeps I was cooking for)

1. For the custard base (make the night before, or at least 3 hours prior to eating - the chia need time to do their thing and swell up)
You will need:
* 2 eggs
* 1 cup coconut milk
* 1 tsp cinnamon
* 1/2 tsp vanilla bean powder
* 1 banana
* 2T chia seeds
* 1/2 cup water (maybe)

- Whizz everything together in an oven safe bowl and bake at 120 degrees for around 40-50 mins. It shouldn't wobble too much when it is done. 
- Allow to cool slight then blend with 1 banana and 2T of chia. Add water if it is looking too thick and gluggy. 
- Divide into 3-4 glasses and place in fridge overnight. Soak 3/4 cup of cashews overnight

2. For the raspberry topping (soak cashews ahead of time)
You will need:
* 2 handfuls of raspberries (I used frozen)
* 3/4 cup cashews
* 1/4-1/3 cup water
* Pinch of stevia

- Whizz everything in a blender until it reaches a smooth consistency. 
- Place a scoop or 2 on top of each custard base
- Add extra toppings if you want, such as coconut flakes

Oh and if you can't be arsed with the raspberry topping, it's pretty good with a few nuts sprinkled on top, especially Sarah Wilson's Coco-Nutty Granola. Look at that, now I have given you two recipes in one.

That's it! I'm off to get the life sucked out of me. And because I hate blood tests so much, I have packed myself a couple of post-test chocolate cookies from Practical Paleo to lift my spirits. I know, I'm a wuss. Whatever. You're just jealous of my cookie (see below). Have a great day friends! Xx

Live, love and play. The secret to longevity - a guest post

Happy new year!

What do a monkey, child and the most creative adults in the world all have in common?

You guessed it - they all PLAY!

Flying a kite on Christmas Day with my 4yr old niece

Latest research has confirmed that play is as important as sleep to our wellbeing, happiness and performance. In fact we are hard-wired for play. It is essential for survival.

Before we start asking the hard questions let take a quick look at what play is.

Play is any voluntary activity that is FUN and really has NO purpose or goal-orientated outcome. It allows the participant to get into a state of flow where very little conscious thought is occurring. It becomes an out-of-self experience….hey, a little bit of time when our brain isn’t thinking a hundred things can’t be all bad, right?

Surprisingly there are very few rules and regulations on what constitutes play. How hard can it be? Scientists actually consider flirting to be a form play in many cases!

Image by Artie Carmie via pinterest

As a side note, with our super-structured schools and competitive sport systems, are we coaching the creative ability out of our kids? Perhaps. But I digress.

Yes, yes I can hear you… 

Peace, love and happiness are great for the kids but what’s in it for me?!

Let’s start strong.

Play could be the best anti-aging treatment for your brain. Boom! FMRI (functional MRI) scanning shows that nothing lights up the brain more than three-dimensional play.

The random nature of play forces the brain to form new neural pathways. Do it for 15-20mins and then your brain releases a neurotransmitter called BDNF (brain-derived neurotrophic factor) that acts like a fertilizer for the brain. Pretty cool, really. At any age, we have the ability to grow and rewire our brain. Oh, and did I mention it’s FUN.

So we know that play is great for keeping our brain in tip top shape. 

What about the body?

I think we would all agree movement is vital for health and happiness. During play, movement is performed subconsciously. This helps develop rhythm and timing due to our conscious thoughts not getting in the way. Therefore building resilience from injury and efficiency in performance. As they say "motion is lotion for the body", and did I mention it’s FUN?!

So you’re starting to get the picture - play is good for body and brain!

Let’s not forget plays teaches us how to socialize, connect, handle stress, develop empathy and enhances creativity. In fact, studies have shown in adults that as play decreases, social, emotional and cognitive intelligence decrease also.

Now it’s time to ask yourself the hard question:

Do you prioritize time for play?

If the answer is no, hopefully I have convinced you to ask yourself a few questions.

If you’re struggling for ideas, watch and learn from the masters of play - kids. 

Run...

Jump...

Climb...

Roll...

Chase...

Skip...

Hide (and seek)...

...and laugh without shame. 

Remember one person’s work might be another’s play. As Einstein once said: 

Image source

 Thanks for hanging in! I’m off to play balloon with my four year old niece!

Cheers, Azza (AKA Kate's special friend/husband)