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Nourish

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FOOD IS FUEL

FOOD IS FUEL. What you feed your body has a direct connection to your physical and mental health. When eating becomes mindful, there is space for a change. What you eat, and what you think about food, has a huge impact on both body and mind.

Born in the early 80s, my childhood landed right at the peak of the Low-Fat craze. My parents, listening to the health advice of the time, made a concerted effort to buy low-fat products. Those formative years were spent playing video games and shoveling as much “healthy” junk food down my gullet as possible. By 10 years old I hit over 180lbs and by 13 had topped the scales at nearly 240lbs! Around 14, my interest in health shifted. I realized what I had been eating wasn’t working, so I became a vegetarian/flexitarian. This can be a healthy shift, but not always. Through malnourishment and the consumption of limited processed vegetarian “foods,” I lost some of that weight. I started eating a little differently than my family and as the years passed I developed a passion for healthy cooking. It was inconsistent to say the least; I knew nothing about diet or nutrition at the time, but the seed was planted back in high school. A last-minute decision changed my life path from scientist — I was headed to the University of Toronto for microbiology and immunology — to Chef. I enrolled at Le Cordon Blue Culinary Arts Institute in Ottawa and a couple years later left with a Grande Diplome in Culinary and Pastry Arts at the top of my class. This was an integral step towards the place I am today, but French cuisine hardly helped to improve my health at the time. While outrageously delicious, French food is not healthy for the most part. I packed on about 30 pounds in my first year there. I ate. A lot. We got to take home all the food we made in class. I lived with two other Cordon Bleu students, so there was no shortage of buttery, meaty, creamy French delicacies in our fridge.

Fast forward 5 years and everything started to shift. For over a decade now, I’ve been absorbing the latest nutrition science like a sponge. The more I take in, the more it all seems to make sense. In 2016, I completed a certification in Culinary Nutrition, looking at food and diet to heal the body and mind. This helped to unify all the nutrition knowledge I’d amassed over the years. Now I spend my weekends running Mindful Eating Workshops. In the last couple years, my own health skyrocketed with the commitment to a more consistent Plant-Based diet and the incorporation of intermittent and prolonged fasting. I resisted these shifts for so long, on some level knowing they would have a profound impact, but fearing the changes they would require. There are no absolutes in the diet and nutrition world; all our bodies are different and respond differently. When you start to be honest with how your current food choices are affecting your health, the change starts to become a lot easier.

Change your perception and expand your awareness around food and diet. Small shifts can have a noticeable and lasting impact. Ready for a change? Let’s get you back on track with your journey towards Optimal Health!

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Found a stash of sprouting seeds I forgot about in Found a stash of sprouting seeds I forgot about in my pantry! Back on the sprouting bandwagon... who’s interested in a sprouting video for my YouTube channel? Pictured here broccoli on the left and radish on the right. They’re not quite ready but on the way...
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Cost of these organic sprouts? About $1!!
New Day. New Possibility. This got me bawling... S New Day. New Possibility. This got me bawling... So. Powerful. “There is always light if only we’re brave enough to see it. If only we’re brave enough to be it.”
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Anything is possible with trust and unity. 🙏🏽 @amandascgorman just filled my heart to the top. 💖
This hangs over my work space. It’s been there f This hangs over my work space. It’s been there for years after creating it at a teacher’s meeting @pycetobicoke lead by @nataliewebber1 I remember thinking the exercise was childish as she explained it. Once I saw these amazingly gay stickers I got into it.
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Friends constantly comment on how productive I am... For years I had the story that nothing was ever enough. I allowed this thinking to either exhaust me OR keep me stuck in distraction and procrastination. The number of times this little craft project has gotten me back on track is beyond count at this point. When I find myself stuck in “I don’t want to do that”, “I don’t have time”, “it’s too hard”(hate that word but it still pops up;) this simple reminder gets me to BEGIN AGAIN with fresh perspective.
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What distractions do YOU need to turn off? What’s “wrong” that you keep focused on instead of acknowledging what’s RIGHT? Where does a “no” or “can’t” keep you stuck from sharing your LIGHT with the world? What are you preaching to the people around you while not taking you own advice? You CAN make a shift to be in integrity with yourself! Like actually tho... lol. GO DO IT NOW! Small steps lead to BIG change. Maybe start by making your OWN Begin Again Power Sheet.
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Thanks Nat. Still inspiring me. Even though it’s been AGES since I saw you in person you’re staring at me from behind my computer every day I look at this “childish” life changing piece of paper. Funny thing is, I’m actually just a big kid. Fascinating I was ever resistant to it in the first place. 
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Sunny masked socially distanced birthday present d Sunny masked socially distanced birthday present drop off yesterday! lol Thanks for driving an hour each way just to get out of the car for 3 minutes and leave a present on my deck @murdoch.lee. 🥰 This is about as close as we got and we were masked the whole time. #covidbirthday 🥳
Gratuitous pictures of my childhood on the eve of Gratuitous pictures of my childhood on the eve of my 38th birthday... the last one is when I was up near 240lbs at 13! I remember having to buy adult 2-3x clothes from Zelers to fit me. Thanks low fat craze of the 90s... 😳
Good advice. Not the easiest to follow sometimes, Good advice. Not the easiest to follow sometimes, I know, but the fastest way to healing and growth. 🙏🏽✨
Love goals. 💕 Spent over a decade wishing for t Love goals. 💕 Spent over a decade wishing for this in my relationship. Ready for something real. ✨
My walking buddy is cuter than yours... 😜 Mr. B My walking buddy is cuter than yours... 😜 Mr. B and I are killing this New Years Resolution! 30 minutes a day?! How about nearly 10km!!🏃🏻‍♂️Had a story that I couldn’t walk long distances for years because of my knee injury/surgeries. I lived into that story and while I walked B daily, it was never for more than 5-10 minutes at a time. This “habit” of waking up and walking him before my coffee has got me feeling better than I have in years; I won’t be letting this one go any time soon. AND he’s never been better on a leash in his nearly 6 years on the planet. ☺️ Also, now at 14 days totally sober from my vices. No refined sugar 🍩, weed 💨 or alcohol🍷 so far in 2021 and I couldn’t be happier about it. ✨
I’m a little late to the party here... 😂 I’ I’m a little late to the party here... 😂 I’ve known OF The 5 Love Languages for YEARS, but never actually read (listened to) the book. Totally 🤯 right now; halfway through the second listening. Making SO MUCH sense of how I experience love AND what went so terribly wrong in my 14 year relationship. I’m most definitely a “Words of Affirmation” kind of guy and that was something notably lacking from my previous partners. I’m also aware how many times MY genuine words of affirmation fell on deaf ears that didn’t know how to hear of believe them. When we know better, we do better. Read this book whether you’re in a relationship or not. If you read it years ago, I would say it’s worth a refresher. Life changing to say the least. ✨
Found the full version of this flow buried on my p Found the full version of this flow buried on my phone! Gang plank flow from the Mediterranean Sea in Turkey. Currently recording a voice over and uploading it to YouTube for #tbt tomorrow. Stay tuned. Remember when we could travel... *sigh* Also, this TAN! 😜✨
🤩🐐🧀 Love to support local farmers who tre 🤩🐐🧀
Love to support local farmers who treat their animals and the planet with respect. So excited about this find @blossompureorg from @capellameadows Can’t wait to try it!!
This... 🤯😭 Treat yourself like someone you l This... 🤯😭 Treat yourself like someone you loved. 🙏🏽✨
This Glitter Moose has been around for a couple Ch This Glitter Moose has been around for a couple Christmases and out since early December... I decided this year to keep it out year round (love sparkle, love moose, I’m gayer than Christmas, so why not?🤷🏻‍♂️) Today, for the first time ever, Mr. B decided he needed to keep an eye on it. After a solid 3-5 minutes of B trying to hop up and take him off the TV stand I brought it closer. Glitter Moose and B then had this stare down that lasted nearly 5 more minutes. He wouldn’t take his eyes off of it. Apparently Glitter Moose is a threat now.. What a goofball...
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Merry Christmas & Happy (early) Birthday to me!! 🤩 I ordered this at the beginning December... nearly 5 weeks later it arrived. My old MacBook Air literally sounds like it’s about to self destruct every time I edit or upload video. 😳This will be a welcome upgrade. Higher processor and more memory; not to mention the epic case that makes me feel like I’m in the woods. Now just to transfer all the things over to this one. So excited to try this beauty out.
This boy was feeling his walk today! That smile th This boy was feeling his walk today! That smile tho...
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One of my New Years resolutions is to walk Mr. B at least 45 minutes every day. It has ended up being well over an hour spread between 2-3 walks. I’m loving it. So is he. ✨
Dancer & Floor Bow UPGRADE Mini-Workshop uploading Dancer & Floor Bow UPGRADE Mini-Workshop uploading to YouTube. It’ll be up tomorrow. Want to take your poses to the next level? Check it out. I thought these variations were “impossible” for a long time... drop the limiting belief and see what happens. Don’t argue with your back though; it ALWAYS wins the argument. If they don’t feel good, don’t force anything. 😉💪🏼
Self care. How important do you make it in YOUR li Self care. How important do you make it in YOUR life? Working on my heart chakra while getting my sweat on.
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Just before the pandemic, I bought myself a one person medical grade infrared sauna. I had wanted one for years to help with inflammation and my overall state of health (there’s lots of evidence to the benefits) but my ex was always a firm “NO” to it. It was my gift to myself after working so hard to get our house ready for sale and increasing its value considerably. I had no idea how much I would appreciate having this through COVID. The heat alone is therapeutic and has kept my sweaty yoga studio withdrawals to a minimum. Didn’t expect to use the colour therapy lights that often but I’ve come to LOVE them as a way to deepen my meditation and focus on certain areas of my body. My heart has been needing some extra attention these last couple weeks. 2021 is all about self care for me.. If I’m not loving and accepting myself FULLY, how could I ever expect to attract love and affection from another? What can YOU do today to take a little bit better care of your body and mind? Great. Go DO IT!
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#nofilter
Whaaat?! 53 yogis on PYC@HOME this morning!!! Can Whaaat?! 53 yogis on PYC@HOME this morning!!! Can you tell how lit up I was?? I LOVE seeing faces. 😍
My first “read” of 2021... I’m 40 minutes in My first “read” of 2021... I’m 40 minutes into the audio book and it’s already blowing my mind. I have a deep appreciation for the LGBTQ trailblazers who put their lives on the line to fight for our rights before I was born. I’m also old enough to have spent my youth hiding from my own sexuality and feeling terribly ashamed of it. To this day I still struggle to find my power in the presence of many straight men... no matter how kind or inclusive they may be. Remnants of being bullied for being a “faggot” through most of my time in school. We still live in a world that pushes back against a lot of what the LGBTQ community represents. I myself have spent years rooting out my own homophobia as a gay man (yes, straight people, gays can be homophobic too) and getting clear on what may have caused those biases to take hold. If you’re a gay man, this book will likely speak to your soul.. if you’re straight, it probably wouldn’t hurt to read it either. Thanks @leosaggio for the excellent recommendation.
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Smoked Salmon Benedict on Asparagus & Romanesco! E Smoked Salmon Benedict on Asparagus & Romanesco! Eating up those holiday remnants... indulging while keeping it clean. Local Mennonite raised eggs, Ontario grass-fed clarified butter and sustainably caught salmon. Replacing the processed English muffin with steamed veggies makes it so much lighter too! ;)
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Welcome to Move. Nourish. Heal! My name is Mike Murdoch and I’m a Plant-Based Chef & Recipe Developer, Yoga Teacher, Motivational Speaker, keto & intermittent fasting enthusiast and all around Nice Guy.

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