The Sunday Session with Francesca Rudkin

Mindful eating is when we become fully connected with all the sensations experienced when eating and drinking including sight, sound, touch, smell and taste.  

Why is eating more mindful is helpful? By being more mindful and conscious it helps us to reflect on what we are eating, how and why. 

Naturopath Erin O'Hara shared her insights with Francesca Rudkin as well as a few mindful eating tips to help improve digestion.

L...

Pop rock band Castaway released their sophomore EP Nondual in October - the popular tracks resulting in regular airplay on many mainstream radio stations. 

Three of the five band members Joe, Rhys and Austen joined Francesca Rudkin and told her about the pressure of recording this album in such a short space of time.

They also shared how they met at Canterbury University and making the decision that music could be a caree...

This week, we continue with part two of our four-part lead-up to Christmas, focusing on sides and salads.

Mike van de Elzen has chosen two of his favourite classic salads ahead of the festive season, and runs Francesca Rudkin through the recipe as well as a few tips on the key to a great salad.

Ember charred cauliflower with grated ginger, parsley and parmesan

Cook time: 10 minutes

Prep time: 10 minutes

Serves: 6

• 1 he...

Garlic is famous for many things, boosting flavour, warding off vampires, and making your kitchen smell incredible (or incredibly strong). But new research suggests it might have one more surprising talent: acting as a natural alternative to traditional mouthwash. 

The research published in the Journal of Herbal Medicine found that an extract made from garlic could offer antimicrobial powers comparable to chlorhexidine, a comm...

Sometimes I wonder what the world thinks of us.  

Not in an insecure way – as in, we need the world’s admiration to validate how wonderful we are. But when I see the local stories which break through into international media I do wonder if the world thinks we’re a bit odd.  

Many international news outlets this week followed the story of a Kiwi jewellery thief who allegedly thought the best way to steal a $33,500 Fabergé ...

American folk rock artist Suzanne Vega launched onto the global music scene back in 1987. 

Almost 40 years on, Suzanne is still making music. Her latest album ‘Flying with Angels’ receiving rave reviews - Rolling Stone referring to it as the best album of 2025 so far. 

With the album out, she's hitting the road and heading back to New Zealand in September next year – touring Auckland, Wellington and Christchurch.

Suzanne ...

Andrew Coster has given his first interview on TVNZ's Q&A with Jack Tame since resigning from the public service. 

The former Police Commission resigned as head of the Social Investment Agency this week.

He claimed in the pre-recorded interview two senior politicians knew more than they have publicly admitted about the handling of complaints against disgraced deputy commissioner Jevon McSkimming

Newstalk ZB's Political Rep...

In just over a week, roadside drug testing of drivers will begin in Wellington, with the aim to roll it out nationwide by mid-2026. 

So how will it work?  And how reliable will this testing be? 

Hayden Eastmond-Mein from the Drug Foundation joined Francesca Rudkin to guide her through what the tests involve and why they've still got concerns about the approach.

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Master Builders are calling for a National Building Register to better protect homeowners. 

This is in response to the Government preparing to shift to a proportionate liability system for the construction sector. 

These changes are expected to come into effect in 2026. 

Master Builders CEO Ankit Sharma told Francesca Rudkin why they're pushing for this register.

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Audio file 

FR EDITORIAL 301125.mp3 

Transcript 

So, did you get yourself a bargain on Black Friday or some kind of good deal in the last 10 days that may also be associated with a Black Friday? I've done quite a bit of Christmas shopping this weekend, most of it online through Kiwi retailers, and have saved at least the shipping costs or up to maybe 25% savings, which, you know, it all adds up.  

There h...

The hugely popular Synthony Festival is going ahead at the end of March. 

Synthony has taken off over the last few years – with the 2025 festival selling out and 40,000 people attending. 

2026 will be the first Synthony Festival for The Black Seeds – and their front man Barnaby Weir told Francesca Rudkin that he is looking forward to the festival. 

'To get an invite, to such a huge, awesome gig, which is already prov...

A social media trend called 'Sleepmaxxing' involving elaborate routines and hacks to maximize sleep quality and quantity, has been growing in popularity. 

Social media wellness content is giving advice about sleep - how to get more of it; how to improve it; how to measure whether you’re getting quality sleep and commonly marketing sleep aids (sometimes expensive).  

But are there downsides to following a trend when it com...

On the Sunday Session with Francesca Rudkin Full Show Podcast for Sunday 30 November 2025, there's Oscars buzz around Russell Crowe for his portrayal of Hitlers right hand man in new film Nuremberg.  This week Russell tells Francesca why he's not interested in another Academy Award.

Over the last few years Synthony Festival has taken off, The Black Seeds are playing the festival for the first time, front man Barnaby Weir talks...

Chili pickled vegetables 

Cook time: 5 minutes 

Prep time: 10 minutes 

Serves: 12 

Pickled vegetables can include:  

Carrots, fennel, baby beetroot, radish, red onions, cucumbers or red cabbage  

1 tbsp fennel seeds 

1 tbsp coriander seeds  

2 fresh chili, sliced  

2 bay leaves  

1 tsp mustard seeds  

300 ml cider vinegar  

250 ml water  

1/4 cu...

We often think of brain development as something that happens in childhood, stabilises in adulthood, and then gradually declines. 

However new research published in the journal Nature Communications suggests our brains actually move through five distinct eras, each with its own strengths, vulnerabilities, and turning points. 

Researchers analysed MRI brain scans from nearly 4,000 people aged between newborn and 90 years o...

Kiwi born Hollywood star Russell Crowe has played many intense roles in his career. 

But his latest might be his most intense yet. 

Heading back to world war 2, Russell plays Hitlers right hand man Hermann Goring in ‘Nuremberg’, the film focusing on the duel between psychologist Douglas Kelley and Goring, in the lead up to the post war trial. 

Crowe told Francesca Rudkin that he had to do a lot of background reading ...

A new era begins for TVNZ’s 6pm bulletin tonight. 

After almost 20 years in the 6pm chair, Simon Dallow read his last bulletin on Friday. His replacement starts tonight, with Melissa Stokes promoted to the 6pm duties. 

Stokes told Francesca Rudkin that she is nervous but prepared for the step up.

'I fill in for Simon when he's been away, so it is the same team that I'm going into, the same desk, the same login, the same p...