My blog is to give people access to basic information about Wellness, health, wellbeing and nutrition. I am a Health Coach and Public Health Nutritionist working to personalise public health. Wellness and health are available to all people if we know where to look.
Wednesday, October 15, 2025
A healthy breakfast?
To which he responded; "well what kind of breakfast is consistent with a healthy diet?"
So lets run through my idea of a balanced breakfast. Which unfortunately for my friend does not start with food at all.
The best way to start the morning is without an alarm clock. It consists of gradually, over 5-10 minutes, coming awake because you manage yourself to get enough rest. Be that 6 & 1/2 or 9 hours sleep. And that is only known through practice. If, like me, you need 8 & 1/4 hours to wake without an alarm clock, then that is the amount of sleep you will need. And it will vary as stress and seasons change, sometimes a bit more, sometimes a bit less.
When you wake go to the kitchen and boil the kettle, 'no not for coffee.' Drink a large glass of slightly warmed water, around 35 to 40 degrees. This is to give your system the kick start it wants, it will start your system by flushing out toxins that built up overnight as your body recuperated from the previous day. Think of it as the garbage truck coming to empty your bin. Once you have urinated, this could take anywhere from 5-60 minutes you are ready to start thinking about food.
(Like me this can be a productive time, I spend it at my desk doing work like this blog.)
One of the reasons for not eating immediately is to give your insulin system some practice at managing your sugar levels without your interference. I personally do not like eating until I have been awake for several hours, but if you eat early then follow that habit, but only if it feels good to you.
Keep drinking water/tea etc during this time. As the day progresses you should need to urinate at least every 4-6 hours. More about hydration and water in another blog.
Surprisingly for most people I do not recommend a cereal breakfast. There is a whole range of issues to do with cereals and grains that mean I recommend only one serving per day of grain, even whole grain. One of the best of all possible breakfasts is a vegetable omelet. This gives a good balance of protein, carbohydrates and antioxidants without all the added issues of fats and grains. At least 3 types of vegetables would be included. Things like Broccoli, cabbage, rocket, mushroom, sprouts and onion. Also feel free to through in some fresh ground flax seed. I have an old coffee grinder that I use for fresh grinds of almond meal and flax or linseed.
You can add pancakes(gluten free is best) made from almond meal.
Alternatively bacon and eggs is OK as long as there are several servings of veges to go with it. Onion, tomato, mushroom, and baby spinach are all smart choices, or add any others that work for you.
Some other people recommend starting with a large bowl of miso or vegetable soup or an equivalent. This also can be a great boost.
The important thing to realize is that the morning sets the tone for the entire day and the food aspects of it should be aligned with that. A healthy start to the day is more than just what you eat. It is a state of mind that must be cultivated, fertilized and supported.
As you can see, this takes more than 10 minutes or even 1/2 an hour. This is an important realization. A healthy balanced morning does not include rolling out of bed and rushing off to work. No balanced morning includes that, even if you start work at 5AM.
Enough sleep, fluids and a calm soothing start to the day is just as important as what you eat. It will assist you to be more productive and happy. Which after all is what life is about. Doing what you love with zest, joy and passion.
Wishing all the joy and happiness you could use, until next time.
Francis
Digital Pathways to Indigenous Belonging: A Comparative Analysis of North American Indian and Australian Aboriginal Audio Resources
I. Conceptualizing Belonging in Indigenous Contexts: The Mandate of Relationality
The digital audio landscape featuring North American Indian (NAI) and Australian Aboriginal and Torres Strait Islander (A/TSI) voices presents a profound alternative to mainstream Western understandings of wellness and identity. Indigenous definitions of belonging are fundamentally holistic, predicated on a vast network of reciprocal relationships—a conceptual foundation that stands in stark contrast to the psychological individualism often prevalent in Western thought. Belonging, within this framework, is a state of collective, environmental, and spiritual harmony, requiring accountability not only to one's immediate community but also to the land itself.
I.A. The Relational Imperative: Kinship and Reciprocity
In Indigenous worldviews, identity is defined by a "state of relatedness".
The North American concept of "All My Relations" encapsulates this mandate. This foundational principle defines belonging as a continuous exploration of relationships—specifically those connecting the community to the land, to creatural relatives, and to one another.
I.B. Country and Land as Sentient Kin
For Aboriginal and Torres Strait Islander peoples, the relationship with the environment is so deep that the concept of "Country" is a proper noun, typically capitalized, signifying a sentient entity that is integral to identity. Country is not merely geography; it is defined as alive, timeless, and fundamentally intertwined with the people—an assertion encapsulated by the phrase "Country is us".
This perspective confirms that the connection to land is a political and spiritual prerequisite for belonging. Traditional ecological knowledge systems are integral to the cultural identity and social integrity of many Indigenous populations, embodying wisdom gained over millennia.
This relational framework extends directly into healing practices. Michael Yellow Bird’s concept of "neurodecolonization" uses mindfulness as a tool to counteract the neurological damage resulting from colonization.
II. North American Indigenous Digital Media: Kinship, Politics, and Sovereignty
North American Indigenous digital audio resources utilize the medium to navigate complex issues of political identity, sovereignty, and internal resilience. These platforms function simultaneously as critical analysts of settler-colonial systems and as communal spaces for self-affirmation.
II.A. Podcasts: Defining Belonging Through Current Issues and Advocacy
The All My Relations Podcast (AMR) serves as a premier example, explicitly structured to explore the expansive definitions of relationship within Native communities.
The platform’s analytical scope moves beyond cultural sharing to deliver an "urgent call to rethink Indigenous citizenship and belonging before external forces dictate our future".
This commitment to political self-determination is mirrored across the NAI podcast landscape:
The Red Nation Podcast engages in critical political dialogue, featuring discussions on Indigenous history, politics, and culture from a left perspective, focusing on combating injustice, asserting sovereignty, and challenging modern forms of colonization.
Native America Calling functions as a daily interactive program, ensuring listeners are connected through soul-stirring and thought-provoking conversations relevant to Native American communities and cultures.
Other resources, such as Young & Indigenous and Unreserved, further contribute to platforms that provide vital perspectives on identity, community resilience, and cultural continuity.
The media strategy employed by NAI creators simultaneously addresses two crucial areas of self-determination. There is a strong focus on external sovereignty, engaging with political and legal challenges to citizenship and governance (e.g., ICE, sub-citizenship status). Concurrently, there is an urgent emphasis on internal sovereignty, which involves decolonizing internal mental health frameworks and healing historical trauma. The narrative of belonging is thus deployed as a crucial tool for critiquing the settler-colonial state while actively rebuilding community resilience and emotional well-being.
II.B. Guided Meditations: Decolonizing the Mind and Grounding in Place
NAI guided meditations redefine standard mindfulness practices by centering them within a cultural context, often positioning the practice as a necessary step in the decolonization of the mind. Indigenous-led mindfulness is presented not as a borrowed therapeutic model but as a reclamation of ancient tradition, directly mitigating the effects of colonial trauma.
The specific applications highlight diverse Indigenous teachings:
Métis and Cree Teachings: Certified mindfulness teacher Jeanne Corrigal (Métis), who was influenced by Cree Elder Jim Settee, describes mindfulness as finding one's "inner trail." This involves sitting with kindness to reconnect with the heart amidst the chaos of modern life, reflecting Indigenous teachings of presence.
Apache Perspective: Jeff Haozous (Fort Sill Apache) frames mindfulness explicitly as a resource for healing intergenerational trauma, arguing that the practice fosters personal sovereignty.
The Ethics of Belonging: Dr. Yuria Celidwen (Nahua and Maya descent) guides practices that connect the self to the land, promoting an "ethics of belonging".
Her work encourages listeners to shift from a transactional relationship with the earth to one that is interconnected and relational, fostering profound reverence, gratitude, and belonging to the natural world.
Furthermore, sound healing practices utilize traditional instruments, such as the Native American flute and shamanic drumming, to facilitate deep meditation, grounding, and reconnection with the "inner self" and "ancestral vibrations".
III. Aboriginal and Torres Strait Islander Digital Media: Dadirri, Country, and Cultural Safety
The digital audio resources originating from Australian Aboriginal and Torres Strait Islander communities are characterized by a profound emphasis on spiritual practices rooted in deep listening and the mandate for systemic "cultural safety" as a precursor to holistic health.
III.A. The Practice of Dadirri: Deep Listening as the Core of Belonging
Dadirri, sourced from the Ngan'gikurunggurr and Ngen'giwumirri languages of the Daly River region, Northern Territory, is a foundational concept. It is defined as "inner deep listening and quiet still awareness and waiting".
Dadirri is a practice of spiritual integrity; it is the means by which one is "made whole again," finding peace in silent awareness and listening deeply to both nature and community.
III.B. Guided Audio Stories for Connection to Country
The direct, spiritual connection to Country is realized digitally through mindful audio collections. The Dreamy Collection, for example, is a strategic translation of the 80,000-year-old tradition of oral storytelling into digital format.
The narratives transcend Western notions of place and time, transporting listeners to specific geographical and spiritual landscapes, including desert, saltwater, and river Country.
Complementary initiatives, such as the Contemplating Country meditations, explicitly focus on the interweaving of "self-Country-community".
III.C. Podcasts and the Mandate for Cultural Safety in Systems
Aboriginal and Torres Strait Islander podcasts frequently address the historical wounds of colonization, linking personal health directly to systemic safety. The Healing Our Way podcast explores topics of intergenerational trauma, racism, identity, culture, and healing, promoting essential "truth telling" regarding the Stolen Generations and the lasting impacts of colonization.
The critical theme of Cultural Safety emerges as a foundational requirement for belonging. Our Strong Voices explores this concept, defining it as an environment where the identity of Aboriginal and Torres Strait Islander peoples is free from "assault, challenge, or denial".
The focus on cultural safety is not limited to individual behavioral changes; it is positioned as a policy mandate for systemic belonging. Discussions extend to policy system assessment tools and the review of organizational policies (e.g., in healthcare) to ensure they are culturally safe and respectful of First Nations, Inuit, and Métis people.
IV. Comparative Analysis: Shared Epistemologies and Divergent Digital Strategies
The examination of NAI and A/TSI digital audio resources reveals fundamental shared epistemologies regarding relationality and wellness, alongside distinctive strategies for asserting sovereignty and cultural maintenance in the digital domain.
IV.A. Shared Epistemologies: Relationality and Decolonial Wellness
Across both geographical contexts, Indigenous definitions of belonging share two core traits:
Non-Human Kinship: Both the NAI principle of All My Relations
and the A/TSI concept that Country is us mandate relational ties that extend beyond the human community. Belonging necessitates reciprocal responsibility with creatural relatives and the sentient land/waters.Mindfulness as Traditional Reclamation: In both regions, practices of presence (mindfulness) are consciously framed not as new therapeutic interventions but as the reclamation of ancient cultural and spiritual practices. Whether through Dadirri in Australia
or through neurodecolonization in North America , this positioning validates Indigenous knowledge systems as inherently therapeutic and vital for recovery from trauma. The resulting wellness is inextricably linked to addressing intergenerational trauma caused by colonial actions.
IV.B. Divergent Digital Strategies and Thematic Emphasis
While the foundational philosophies align, the focus of the digital platforms diverges based on the specific sociopolitical realities and historical priorities of the respective communities:
NAI Focus on Political Identity (External Belonging): NAI resources frequently engage in explicit political analysis and advocacy. The high volume of dialogue addressing legal issues, citizenship rights, and sovereignty disputes (e.g., "The Right to Belong," ICE in Indian Country)
confirms that the digital space is heavily utilized for asserting political self-determination and challenging the external structures of settler-colonial governance.A/TSI Focus on Cultural Deepening and Systemic Safety (Internal/Systemic Belonging): A/TSI resources place a priority on the methodology of connection (Dadirri, mindful storytelling) and the establishment of systemic safety standards. Audio projects like Dreamy are primarily focused on the authentic transmission of cultural knowledge and healing through deep, contextual engagement with Country.
Discussions surrounding cultural safety extend into policy review and organizational change, aiming to ensure systemic structures support, rather than deny, Indigenous identity.
This difference in emphasis reflects a strategic utilization of digital media tailored to distinct sociopolitical environments.
IV.C. The Digital Media Mandate: Knowledge Sovereignty and Ethical Transmission
The meticulous creation of Indigenous-led resources carries significant weight in the context of knowledge sovereignty. Recognizing the history of cultural appropriation common in mainstream mindfulness practices, Indigenous creators employ specific strategies to ensure authentic and ethical transmission.
The provision of extensive contextual materials, such as the learning kits and cultural connection cards accompanying the Dreamy audio collection
The resources analyzed serve as powerful tools for decolonization, providing essential media for cultural affirmation within Indigenous communities while simultaneously acting as critical educational resources for external audiences committed to truth-telling and cultural safety.
Table 1: Comparative Resource Index: Indigenous Media on Belonging
| Community Focus | Resource Type | Resource Name (Example) | Primary Theme of Belonging | Key Cultural Concept(s) | Source(s) |
| North American Indian | Podcast | All My Relations | Kinship, Sovereignty, Political Self-determination | All My Relations, Indigenous Citizenship | |
| North American Indian | Guided Meditation | How to Ground Yourself (Yuria Celidwen) | Connection to Land, Ethics of Belonging | Grounding, Relationality to Place | |
| North American Indian | Wellness Practice | Neurodecolonization (M. Yellow Bird) | Trauma Healing, Mental Resilience | Traditional practices, Neuroplasticity, Decolonization | |
| Aboriginal/TSI | Mindful Audio Story | Dreamy Collection | Connection to Country, Cultural Preservation | Oral Storytelling, Sentient Country | |
| Aboriginal/TSI | Wellness Practice | Dadirri (Deep Listening) | Inner Peace, Still Awareness, Community Building | Deep Listening, Cyclical Time, Contemplation | |
| Aboriginal/TSI | Podcast | Healing Our Way / Our Strong Voices | Identity, Intergenerational Trauma, Systemic Safety | Truth-Telling, Cultural Safety, Holistic Health |
Table 2: Foundational Concepts of Indigenous Wellness and Belonging
| Concept | Cultural Origin (Primary) | Definition of Belonging | Implication for Wellness Practice |
| All My Relations | NAI (various nations) | Recognizing reciprocal responsibilities with land, ancestors, creatural relatives, and community. | Wellness is achieved through relational accountability and ensuring the well-being of all kin (human and non-human). |
| Dadirri | Aboriginal (Ngan'gikurunggurr/Ngen'giwumirri) | Achieving wholeness through quiet, still awareness, enabling deep, respectful listening to Country and community. | Requires actively countering the "noise and distraction" of modern life to reconnect with non-linear, natural rhythms. |
| Cultural Safety | NAI/Aboriginal/TSI | An essential environment where one's identity is not assaulted or denied; prerequisite for holistic health. | Shifts accountability onto institutions and practitioners; necessitates policy review and anti-racism efforts (systemic change). |
| Country | Aboriginal/TSI | The lands, waters, and skies, viewed as alive, timeless, and integral to identity ("Country is us"). | Grounding and healing practices must foster a spiritual, not transactional, relationship with the environment. |
V. Conclusion: Digital Media as a Locus of Cultural Sovereignty
The analysis of digital audio resources from North American Indian and Australian Aboriginal and Torres Strait Islander communities demonstrates that the concept of belonging is fundamentally redefined by Indigenous worldviews. Unlike Western paradigms that often prioritize individual psychological states, Indigenous belonging is intrinsically collective, relational, and deeply rooted in a spiritual connection to the land (Country). Digital media—including podcasts and guided meditations—are strategically employed as vital tools for cultural continuity, trauma healing, and the assertion of sovereignty.
In North America, the digital strategy emphasizes the assertion of external, political sovereignty, using platforms like the All My Relations Podcast to mobilize listeners around issues of citizenship and legal standing. Concurrently, NAI guided meditations focus on internal sovereignty through practices like neurodecolonization, which utilize Indigenous mindfulness to heal the neurological impacts of colonization.
In Australia, the digital strategy centers on the transmission of cultural knowledge through practices like Dadirri (deep listening) and mindful connection to Country (as seen in the Dreamy collection). Crucially, A/TSI resources mandate Cultural Safety as the prerequisite for systemic belonging, shifting the focus from individual healing to institutional accountability and policy reform.
Both regions utilize digital audio to establish knowledge sovereignty, controlling the narrative and context of cultural transmission to prevent appropriation and ensure authenticity. These resources, therefore, constitute an essential body of work that should be utilized by researchers, policy analysts, and health practitioners seeking to understand and support Indigenous wellness through culturally grounded and politically informed frameworks. They collectively illustrate that true belonging requires the restoration of reciprocal relationships across the entirety of the community—human and non-human—and the institutional recognition of Indigenous identity.
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