Healthy Smoothies for Everyday


Try one of these healthy smoothies and start a healthier, happier life today!

Everyday Green Smoothie.

Into a blender or Vitamix ( I have one) goes:

  • 1 cup almond milk (or oat) Use more milk if you want to make more
  • 1 x frozen banana
  • 1 x apple ( peel as well)
  • Some other fruit like grapes
  • Large handful of mixed greens like Kale, spinach, lettuce watercress etc.
  • 2 x teaspoons coconut oil
  • 1/3 cup soaked almonds or cashews
  • (OPTIONAL Extras) 2 x tablespoons raw oats, chopped dates, agave, linseeds, 1 x teaspoon spirilina,

Blend until completely smooth and add water for the right consistency because you should drink it through a straw. Sip throughout the morning.


Best chocolate Banana Smoothie

Maybe have this in the afternoon and sip until tea time:


  • 2/3 cup almond or oat milk (use 1 cup for more)
  • 1 large or 2 small frozen bananas
  • Teaspoon of chocolate drinking powder
  • Agave to taste ( 1 tablespoon)

Blend until completely smooth. This is absolutely delicious and you can thicken it and have a chocolate mousse.


Eating Posture

Correcting Eating Posture

Our bodies perform many tasks each day. For each of those tasks our bodies are required to be in different positions and constantly adjusted for the ease of those tasks. When we eat our meals during the day we unconsciously and continually adjust our eating posture to accommodate the eating process.


We move our head up, down, forward and back in order to get food to our mouths. Our spine tends to bend into the position we find most comfortable. We move our feet several times to stabilize our upper body. Over the years we habitulise this process so we automatically adjust our body into these learned positions where we feel we can eat in comfort. Unfortunately some poor eating body postures may result.


Poor eating posture can result in some significant problems for the eater including gastric problems, sore backs and necks, jaw problems, headaches and even some circulatory issues in the legs.


Waitplate Tips for Perfect Eating Posture:


  • Correct seating and positioning of the body while consuming meals is important because it improves both the enjoyment and safety of the meal. This facilitates better digestion and eating awareness. To enable the upper body or trunk to be stable the feet must have a firm footing so they can bear weight as you eat.
  • Sit close to a table to prevent you from having to stretch forward to reach your meal. This prevents hunching forward and pressure on the abdomen.
  • Align your ear, shoulders and hips while eating and bring your food up to your mouth. This will encourage better control of head, neck and muscles in the tongue, jaw and mouth.
  • If you do have to eat in a chair or sofa, use a tray and sit up so your feet are firmly on the ground taking the weight of your trunk. Put cushions behind your back for support if needed. Keep your knees level with your hips and sit as far back as possible. Sitting up straight allows your food to digest uninterrupted.
  • Try to stay seated upright for 10 to 20 minutes after the meal to help prevent  symptoms of heartburn, indigestion or cramp.
  • Avoid tight clothing around your stomach.
  • Eat in good lighting. People tend to eat more if the lighting is low. (Think restaurants)
  • Avoid talking while chewing.
  • Really think about your eating posture at each meal. Sometimes your posture is a reflection of how you feel about yourself at the time of the meal.
  • Avoid eating larger meal when you are upset, tired or stressed. Your eating posture may reflect this.
  • Lastly be mindful of your eating posture. Maintain a sense of humility and elegance while consuming your food. Become a conscientious eater, grateful that there is food in front of you at all!

The Mirror Test

Are you an Elegant Eater?

Posture and chewing style may affect your weight and height. This exercise assesses eating styles, letting you know the kind of eater you are.


To start, prepare a full meal and sit in front of a mirror large enough to see your upper body at least. Eating a snack may not give you enough time to determine your eating style. To spot issues that you need to resolve, eat as you normally do.


Here are some things you need to observe when performing the Waitplate Mirror Test:

    • Observe your mouth and chewing style. Do you take overly big bites? Does your mouth open and shut continuously to accommodate the food?
      WAITPLATE HEALTHY HINT: Take small bites, so you do not have to open your mouth while chewing. The Waitplate Portion Control Cutlery decreases the amount of food you can put in your mouth at any one time.
    • Notice if you inhale too much air as you take in food. Do you stop constantly when chewing to take in air through your mouth? This behaviour puts you at risk of developing gas and gastric reflux problems.
      WAITPLATE HEALTHY HINT: To breathe normally through your nose while eating, consider taking small bites, as they require less effort. Reduce anxiety during meals or postpone mealtime until you can eat in a relaxed setting.
    • Assess the appearance of your mouth. Does it look stretched when you chew, as you take very large mouthful of food? Observe your facial muscles and jaw. How are they moving? Are you having a difficult time chewing?
      WAITPLATE HEALTHY HINT: You can decrease the movement of your mouth by taking small mouthfuls and eating slowly. Chew food until it mixes well with the saliva, making it easier to swallow. As a guide, consider chewing food twenty times per bite. For a healthy eating pattern and slower eating speed, consider getting the Waitplate Chew Mate.
    • Evaluate the rate at which you chew. Many individuals eat too fast, going beyond the ideal rate of one second per chew.
      WAITPLATE HEALTHY HINT: The Waitplate CHEW MATE corrects this problem, as it changes your chewing rate, allowing you to re-establish control over your eating.
    • Check if you are chewing with your mouth open or eating noisily. Do you produce loud chewing or slurping sounds?
      WAITPLATE HEALTHY HINT: You can correct these problems with the help of The Waitplate Chewmate and Waitplate Cutlery.
    • Determine if you are relaxed and mindful of your food during mealtime. Are you aware of the flow of your breath and the flavours and textures of your food or do you barely notice anything, as you eat on autopilot? This kind of eating is common, as many individuals have forgotten the proper way to engage with their food.
      WAITPLATE HEALTHY HINT: Be mindful of your eating habits and appreciate every mouthful you take. Focus on the taste and texture of the food. When you learn to appreciate dishes, you will enjoy your food better and be calmer during mealtimes, allowing you to eat less.
    • Check if you hold your breath when chewing so you do not have to pause while eating.
      WAITPLATE HEALTHY HINT: The Waitplate System recommends slowing your chewing rate and breathing normally through the nose. Eating fast and holding your breath is common in compulsive eating. Fast and compulsive eaters may not even be aware that they have this habit.
    • Evaluate your posture while you are eating. Do you slouch with your chin forward and shoulders rounded or do you sit up straight with your head in line with your body? Do you bend forward to greet your food or bring it up to your mouth? Your posture says many things about your relationship with food.

For more information on correcting your eating posture, click WAITPLATE CORRECT EATING POSTURE


Hunger Satiety / Physiology

Weight control mechanisms are inherent in our physiology. It is we as a modern, time poor and lazy society that have overridden those mechanisms.


The main culprits are constant upsizing of food, poor apportionment of calories and hence nutrients and the recently researched phenomenon of – not just fast food – but fast eating!


It is generally accepted scientifically that with proper management and minimal sabotage, the human HUNGER / SATIETY feedback mechanism will maintain a reasonable body weight. This is of course barring any significant pathology – such as hyperthyroidism. This mechanism, (basically the ability to feel when you have eaten enough), if defective can be repaired.


When we eat, presuming that what we eat is recognised by our systems as food, (most processed food is not), a cascade of hormonal responses begin in our stomach and gastric-intestinal tract. By an almost miraculous process – which the Waitplate System helps restore – our brains (the hypothalamus), registers our nutritional and caloric satiety.


If we eat too fast there is no transfer of satiety information to the hypothalamus, so over eating results. Results = overweight or obesity. One solution is the Waitplate System which restores a proper functioning Hunger/Satiety mechanism through re-education of eating behaviours and reduction in the speed of eating.


What Dieting Means to Most People:

  • Conflicting and confusing information
  • Often having to eliminate a one or more major food groups
  • Constant testing of willpower and consequent feelings of guilt and inferiority when the diet fails
  • Stressful and often all-consuming leading to obsessions about food
  • Can alienate single members of a family and make social situations difficult.
  • Food no longer becomes a mindful pleasure but just mindless refuelling
  • Can involve tiresome contracts, ongoing expense and sales pressure

What the Waitplate Sytem can do for You:


  • Restore Hunger/Satiety mechanism (So you know when you are full)
  • Reduce the amount of food consumed (25% – 30%) and hence less calories
  • Is nutritionally balanced and adaptable depending on your personal food preferences
  • Reproducible at all meals and even when eating out or on holiday
  • Restores personal responsibility for your own health
  • Tailor-made for activity levels, age and gender (Children from the age of 6 can benefit from learning about appropriate portion control)
  • Designed to produce positive learned eating behaviour and restore mindful eating
  • Has no ongoing expenses – The Waitplate System is with you always