New Normal Project

Do you finish off your day with an evening routine?

Do you wind yourself down to help you sleep?

Do you struggle getting off your screen before bed?

In contrast to the frequently discussed topic of a morning routine, few people seem as focused on what they do in the evening to wind down and successfully finish off their day. In this episode, Claire and Andrew Davies discuss why they think an evening routine is important, and tell you exactly how they spend the last few hours of the day. As an early riser Claire feels exhausted in the evening and starts preparing for bed as early as dinner time. Andrew, on the other hand, admits his struggles with getting to bed in the evenings, and describes how he is trying to improve his routine.

Screen time (or device use) is the modern problem making it much harder for adults and children alike to get themselves to bed at both a reasonable time and in a sleep-ready state. Claire and Andrew tell you how their family is dealing with this issue. Meditation, before or in bed, especially focused on grateful thoughts, is a practice they also discuss.

Hopefully you will hear some suggestions for what you might add to your evening routine, from a real life couple finding their way gradually towards a New Normal.

Resources from people and things mentioned in this episode:

Rich Roll

Rich Roll podcast

Julie Piatt

Will Ferrel video on Device-Free Dinner

Raw Events Australia

Dr Michael Klaper

Dr Michael Klaper "Nutrition In Healthcare" Symposium Aus/NZ tour 2017

New Normal Project

New Normal Sunday event

New Normal Project on Instagram: @newnormalproject

New Normal Project on Facebook

Are you trying to improve your health and wellbeing or are you trying to live a more conscious life?

Making change that will improve your health and wellbeing is vital to a longer and higher quality life. And that's exactly what Claire and Andrew from New Normal Project are hoping to inspire you to do with the New Normal Project podcast.

But in this episode you will hear Mel Nahas describe how living a more conscious life, which focuses on benefits to your self, your community AND the planet is an even more admirable endeavour. As consciousness encompasses health and wellbeing too.

Mel, who was brought up in Australia and now lives in California, is the creator of Conscious City Guide, a powerful online platform for conscious events. Events which vary from single yoga and meditation sessions right up to multiple day retreats. In all parts of the world and for many different types of participants. And all of them focusing on expanding consciousness. Amongst other activities, Mel also produces the Our Plantpower World retreats, hosted by Rich Roll and Julia Piatt. The most recent retreat was held in Ireland in July and the next will be held in Italy in May 2018.

Claire and Andrew were at the Ireland retreat and they snuck in an interview with Mel. In this episode you'll get to hear their conversation, during which Mel talks about her work on running these retreats, her own story of seeking a more conscious life, how she came to create Conscious City Guide and where it's heading next, her simple advice on how you can start developing your own consciousness, and a few really interesting stories about her own life journey.

Mel is a wonderful and loving human being. She is a dedicated and hard-working event organiser with a deeply caring personality for those around her. She is doing great work to inspire people to live more consciously, and the world is a better place for her being.

Listen in to Mel's insightful, thought-provoking and mind-blowing reflections.

Resources from people and things mentioned in this episode:

Conscious City Guide

The Bharani effect

Mel Nahas on Instagram: @nahaste

Rich Roll

Julie Piatt

Our Plantpower World retreat

Raw Events Australia

Dr Michael Klaper

Dr Michael Klaper "Nutrition In Healthcare" Symposium Aus/NZ tour 2017

New Normal Project

New Normal Sunday event

New Normal Project on Instagram: @newnormalproject

New Normal Project on Facebook

Photo credit: Maclay Heriot (Instagram @maclayheriot)

Do you have a morning routine? What do you do when you first wake up? And do you go to bed early enough?

In this episode, Claire and Andrew Davies of the New Normal Project talk about the benefits they have experienced by having a morning routine. The early hours of the morning are quiet, with few distractions, and are often a time of great creativity and productivity - especially when others in the house are asleep.

Claire takes us through her perfect morning, and what she spends time doing before the "rest of the day" begins. Meditation and some important tasks are her focus. She really feels like a morning person and goes to bed early to make this work for her.

Andrew talks about how he has had periods over the last few years with a good morning routine which include running, meditation, purpose activities, and journaling. However, when he becomes busy he goes to bed later than he should and the morning routine becomes harder.

This episode is full of good discussion about morning routines and you will gain value whether you are a morning person, a night owl and whether you already have a morning routine or not. Striving to build a better morning routine is clearly a vital component of the New Normal.

Resources mentioned in this episode:

Book "The Miracle Morning" (by Hal Elrod)

Headspace

Rich Roll

New Normal Sunday event

Raw Events Australia

Dr Michael Klaper

Dr Michael Klaper "Nutrition In Healthcare" Symposium Aus/NZ tour 2017

New Normal Project website

New Normal Project on Instagram: @newnormalproject

Photo credit: Leia Marasovich (Instagram @leia_vita)

What would an elevator pitch for why we should eat predominantly plant-based foods sound like?

This is one of the probing questions asked to a health and fitness panel that was held at the conclusion of a premiere screening of the What The Health movie documentary in Queensland.

This week's podcast is the audio of this fantastic panel discussion which was held in Brisbane this last May. Lucy Stegley of Raw Events Australia, in conjunction with Animal Liberation Queensland, ran and hosted the documentary screening and panel discussion. Claire & Andrew Davies are delighted to share this on the New Normal Project podcast, following three other similar panels in episodes 4, 15 and 19.

The panel members, introduced in more detail by Lucy on the episode, are Amanda Benham, Dasha Soldatov, Billy Simmonds, Crissi Carvalho, and moderator Tammy Fry Kelly.

The other questions posed to the panel lead to discussions on whether plant-based businesses should also sponsor health advisory organisations, whether soy products are bad for us, whether a very low blood cholesterol should prompt efforts to increase the cholesterol, whether plant-based processed foods are OK, the mental health effects of a plant-based diet, and advice for raising plant-based eating children.

A special bonus of the panel discussion is an interview with the film maker, Keeghan Kuhn, which comes at the end of the episode. It is great to hear what Keeghan and his co-director, Kip Anderson, are up to following there 2 brilliant movies, Cowspiracy and What The Health.

On the podcast, Claire and Andrew also discuss an up-coming series of events in 5 cities in Australia & New Zealand during November 2017. The "Nutrition In Healthcare" Symposium tour, is headlined by plant-based physician Dr Michael Klaper, and hosted by Raw Events Australia.

Resources from people and things mentioned in this episode:

Movie "What The Health"

Raw Events Australia

Amanda Benham

Dasha Soldatov

Billy Simmonds

Crissi Carvalho

Tammy Fry Kelly

Keeghan Kuhn

Dr Michael Klaper

Dr Michael Klaper "Nutrition In Healthcare" Symposium Aus/NZ tour 2017

Exercise can conjure up many images but really it just means to move. And to move is to be human. Just think about how we've evolved and it makes sense that our bodies have large groups of muscles to assist with movement and bones that need to bear weight to stay healthy. We also have a system that stores energy (as glycogen and fat) for when we need to use our muscles in a hurry such as when running from a sabre tooth tiger (it's always a sabre tooth tiger!). Our bodies haven't adapted to this new life that started a mere 250 years ago with the industrial revolution that now sees us moving far less as we drive everywhere, sitting at desks for long periods and using effort saving devices such as dish washers and washing machines. Our jobs have changed too. Work that includes manual labour and being on our feet are generally viewed as being less desirable and many of us have careers that exercise the brain rather than the body. And perhaps in evolutionary terms, seeking rest is innate, to prepare for the busy times in the day when we once were searching for food and firewood, building shelter and running from danger. But it can be easy to slip into a pattern of ease and indeed try to minimise exertion that paradoxically can result in harming our health rather than improving it.

So where does this leave us in the modern age when it comes to exercise? This week podcast hosts Claire and Andrew Davies discuss some of the many different kinds of movement and outline their own relationships with exercise. They approach this topic from very different angles - Andrew growing up with a heart condition that prevented him from participating in the sports he loved and Claire looking for any excuse to avoid exercise! Topics covered include goal setting, group vs individual training, high intensity vs more calming styles and the effects of exercise on overall quality of life.

Resources mentioned in this episode:

Couch to 5km app

Book "Born to Run" (by Christopher McDougall)

Rich Roll

Photo credit to Nathan T Dunn on Instagram @nathantdunn

Colin Hudon is a doctor of Chinese medicine and Tea Master. His introduction to Chinese medicine began when traditional Western methods failed to heal a debilitating rash that covered his body. A mere 24 hours after receiving acupuncture and beginning a treatment of herbs the rash had all but disappeared prompting more questions than answers as Colin decided to become a student of the ancient traditions of Chinese medicine.

A long time friend of Rich Roll (episode 2) and Julie Piatt (episodes 2 & 23), Colin has accompanied them on all 3 of their Our Plantpower World retreats offering a morning tea ceremony featuring the teas from old growth tea forests and trees up to 500 years old. These teas are a far cry from the tea most of us are accustomed to that are from tea plantations that are perpetually harvested using chemicals and modern farming techniques.

Colin's describes his tea as "living tea" and this inspired his company of the same name selling such teas from China and Taiwan plus hand made tea pots and bowls, known as tea ware. The practice of drinking high quality tea is highly ceremonial and designed as an opportunity to connect more deeply with one's self, with others and with nature.

This conversation showcases the deep wisdom that belies Colin's biological age. Together with hosts Andrew and Claire Davies (a doctor and nurse) he discusses the differences between the Eastern approach to maintaining good health and the Western medical treatments focused on ill health or disease, and contemplates the benefits of incorporating both.

Colin is writing a book about his own philosophy on achieving good health and he describes "5 healths" which include sleeping and eating seasonally, mindful eating based on a whole foods, plant based diet, individual based movement practices, meditation and drinking tea.

Resources mentioned in this episode:

Living Tea

Global Tea Hut

Book "The Way of Tea" by Aaron Fisher (aka Wude)

Book "The Sleep Revolution" (by Ariana Huffington)

Vipassana meditation retreats

Sun Simiao (Ancient Chinese physician)

Following on from last week's episode featuring Melbourne doctor and expert in the science of mindfulness, Dr Craig Hassed, this week Andrew and Claire Davies delve deeper into the practice of meditation.

They briefly discuss the profound and lasting impact that meditation has had on them, as well as those around them and introduce 3 examples of guided meditations.

The first example is Dr Craig Hassed from his CD "Mindfulness for Life- Techniques and Application". It is available for $24.99, along with other resources written by Dr Hassed at https://www.exislepublishing.com.au/CD-Mindfulness-For-Life-Techniques-and-Applications.html

Next is a resource used by podcast co-host Claire, the free app "Insight Timer" that features thousands of meditations from many different teachers from all over the world. She plays an excerpt called "Morning Meditation with Music" by Jonathan Lehmann. For more information download the app on your mobile device or visit https://insighttimer.com

The last meditation is from Andrew's favourite app "Headspace". Hundreds of meditations are available on this app, all featuring the voice of Headspace co-founder, Andy Puddicombe. The Headspace website also has a wealth of information that is clearly presented using fun graphics and design. There is content covering the science of meditation as well as meditations for situations such as anxiety, sleep, performance and even SOS mediations 'in case of sudden meltdowns'. Headspace is available to try for free for 10 days by either downloading the app or going to https://www.headspace.com. Headspace is USD $96/year or USD $12.99/month.

Meditation is a core foundation to the New Normal life described by Andrew and Claire and they are passionate in their commitment to inspire others to live with better health, connection and sense of purpose. Why not try any of these meditations as a 30 day challenge for 10 minutes a day?

Photo credit Leia Marasovich @leia_vita

Medical Doctor Craig Hassed does not own a mobile phone. Never has. Craig is an Associate Professor in General Practice and is Australia's leading expert in the science and practice of mindfulness. He has written 13 books related to mindfulness (see below), featured in the documentary 'The Connection' and regularly presents locally and internationally. Craig also introduced meditation into the medical curriculum at Monash University as an examinable subject. He changed the lives of the New Normal Project's Claire and Andrew Davies after he first appeared on their radar nearly 5 years ago.

Craig was a teenager, dealing with the impending stress of a swimming race a few weeks away, when he was struck by a thought. 'What if I just stopping thinking about this event in the future that's causing me so much angst, and just be here. In this moment?' This moment of profound insight provided Craig with his first experience of how being in the present, rather than the past or future, can immensely improve the experience of living. Of being human. And it kicked off a career in demonstrating to others just how mindfulness can improve the quality of their lives; something that will no doubt be a lasting legacy to thousands of people, including us here at the new Normal Project.

In this interview we hear more about Craig's own path to discovering mindfulness plus stories of others who have benefited from starting a regular meditation practice.

Whilst most of us think of meditation as being a single practice once or twice a day, Craig describes how the informal practice of being in the moment enhances the overall quality of our lives rather than constantly worrying about the sabre tooth tiger in our minds. He gives advice about technology and how to ensure that we remain its master rather than the other way around.

There are many ways to connect with Dr Craig Hassed. His books are listed below and we recommend "Mindfulness for Life" and "The Essence of Health" as our favourites. He also runs a free on-line course via a collaboration between Monash University and Future Learn called "Mindfulness for Wellbeing and Peak Performance" (see below)

Other resources mentioned in this episode:

Craig Hassed's website

Monash University Mindfulness

Smiling Mind (meditation app)

Headspace (meditation app)

Mindfulness-Based Stress Reduction

Jon Kabat-Zinn

Future Learn Mindfulness Course

Documentary "The Connection"

Book "The Whole Health Life" (by Shannon Harvey)

Books Craig Hassed has authored:

- "New Frontiers in Medicine" (Volumes 1 and 2)

- "Know Thyself"

- "The Essence of Health"

- "General Practice: the integrative approach" (with Kerryn Phelps)

- "Mindfulness for Life" (with Stephen McKenzie)

- "Mindful Learning" (with Richard Chambers)

- "Playing the genetic hand life dealt you"

- "The Mindful Home" (with Deirdre Hassed)

- "Mindful Medical Practitioners" (with Patricia Dobkin)

- "Illuminating Wisdom" (with Deirdre Hassed)

- "The Freedom Trap"

Dr Tom Hubbard is a plant-based GP on a mission, not to change the world, but to do what is right. It is impossible for him to ignore the evidence and unread what he has read, when it comes to the health benefits of eating a plant-based diet.

Claire and Andrew Davies met Tom on the Plantpower Ireland retreat, held by Rich Roll and Julie Piatt in July 2017. Like them, he'd signed up to attend the 7 day retreat and it quickly became evident that he would be a fascinating podcast guest. Tom is humble, engaging and thoroughly committed to presenting his patients with all of the options for treatment, including the benefits of eating a plant-based diet. In fact, he quotes a study that says even adding just one extra serve of fruit or vegetables per day can reduce cancer risk. His approach is one that's about planting seeds for change rather than preaching or telling his patients what he thinks they should do.

One of the best things about being able to interview people for this podcast, is hearing about the trigger that precipitated change in their lives. For Tom it was health, not his own but that of his mother, that lead him to become aware of the benefits of eating more plants. Also included in this conversation are stories of real patients and the transformations that Tom has witnessed and which have provided him with immense satisfaction and joy.

The simple fact is that most members of the medical community are unaware of the profound benefits that eating a plant-based diet can have in preventing and reversing diseases such as heart disease, diabetes and some cancers. Dr Tom Hubbard gives us hope that things are changing and that as consumers of the health care system, we will soon be given all the facts and options, not just the ones that may be denying us the best health we can achieve.

Resources mentioned in this podcast episode

Dr Tom Hubbard on Facebook

Rich Roll

Julie Piatt

The Happy Pear

Book "The China Study" (by T. Colin Campbell)

Forks over Knives

Michael Greger

EPIC study (European Prospective Investigation into Cancer and Nutrition)

Julie Piatt is a rule breaker. And in her latest book "This Cheese Is Nuts!" she clearly demonstrates that dairy is absolutely not required to make creamy, tangy, delicious versions of all the cheese classics familiar to us all. Especially for those of us who simply love cheese and feel like we will miss out if we choose a path to a healthier life without animal products, as well as for those of us who might have allergies to or intolerance of dairy.

In this conversation, Claire and Andrew talk to Julie, also known as SriMati, about why she wrote this book and how she approached the creative process of developing these recipes. Julie has an artistic spirit and ability that she applies to all she does, including her previous book which she wrote with husband Rich Roll, "The Plantpower Way", her two original music albums which she created with her sons Tyler and Trapper Piatt, her podcast "Divine Throughline" and her previous life as a fashion and interior designer.

In addition to the profound health benefits of eating a plant-based diet, Julie feels strongly that dairy is not the way we should produce cheese - for both the cows and the environment. For this reason she thinks "Cheese 2.0" is the way of the future, and simply created in our kitchens with simple techniques using different varieties of mostly nuts and some other plant-based foods. And as you'll hear in this episode, her new book is full of recipes for tasty and wholesome cheeses.

Claire and Andrew interviewed Julie at the Our Plantpower World retreat held in Ireland where both Julie and Rich ran a week-long event focused on plant-based eating, yoga, meditation, spirituality and exercise. If you are interested in attending their 2018 retreat in Italy go to https://www.ourplantpowerworld.com. If you are interested in Julie, her books, or her podcast, go to www.srimati.com. Finally, if you live in Australia you can purchase a copy of "This Cheese Is Nuts" at www.newnormalproject.com.au/shop.