Healthier Way to a 'NEW YOU'

Salads definitely don’t have to be boring and this
is a meal that certainly doesn’t have to be all
green either, in fact we encourage you to make
your salad resemble a rainbow as much as
possible!
Follow this simple guide to building the ultimate
salad bursting with flavour and crunch. It’s also good to remember that salads can be made up
into one big bowl at the beginning of the week
and divided up daily to tie you over from Monday
to Friday.
Here’s how to build the ultimate salad with
tasty alkalising ingredients!
The only difficult part of making a salad is deciding what to put in it! With many delicious foods to choose from, we’ve narrowed it down and given you a list of alkalising salad-worthy ingredients! Just choose your favourite options from each category and enjoy!

Where in the world are you from?

Can you find people who live nearby in the comments below ?

The BIG weigh- in - I’m never going to be this size again, never ever ever 🙈🙈🙈

It’s arrived 168 meal replacements - enough for 6 weeks . I can do this !

Upgrade your lockdown bakes

5 HEALTHY BAKING SWAPS

There's no question that, as a nation, we are baking our way through lockdown.
In the first weeks of lockdown the press were reporting that, along with toilet rolls, shops were running out baking ingredients with demand for flour doubling.

If you are embracing the baking trend, there are a few ingredient swaps you can make to ensure your bakes are as healthy as possible. Here are five healthy baking swaps...

Swap Sugar for: Apple Puree

Since most baking recipes call for a significant amount of sugar, this is the first thing to address to make your home bakes healthier. Apple sauce, either unsweetened shop-bought (such as Clearspring Demeter Organic Apple Sauce) or homemade, not only makes a healthier sweetener for your cakes, it gives a tasty kick to your average sponge cake, to boot. The added liquid also makes for a really moist bake (Mary Berry would approve).

Swap White Flour for: Ground Oats

If you’re sensitive to wheat or looking for an unrefined alternative to flour, opt for the healthier option of ground oats. White flour has been stripped of most of it’s essential nutrients, while oats are a source of fibre, iron, magnesium, phosphorus and zinc. You can either buy oat flour or make your own by popping whole rolled oats in the blender. Oats work well as a base for banana cake, making for a nutritious bake that also sneaks in one of your five a day.

Swap Butter for: Avocado

It might seem a bit weird swapping out butter, a baking stalwart, for a scoop of green avocado, but its creamy texture and relatively neutral taste make for an ideal healthy fat swap. This is particularly true when it comes to cakes or cookies flavoured with chocolate, where you won’t notice the absence of butter. A perfect swap for those who avoid dairy for health or ethical reasons.

Swap Chocolate Chips for: Cacao Nibs

Speaking of chocolate, this is something you can consider swapping too. Most chocolate chips contain a considerable amount of sugar, so swap them for the real deal and invest in some cacao nibs made which are with 100% cocoa. They also add texture with a bit of crunch, making them great for flapjacks and cookies. If you do go for chocolate, opt for the highest percentage of cocoa solids you can find.

Swap Eggs for: Flaxseed

It’s worth noting that eggs are not unhealthy, on the contrary, they are a great source of protein and B vitamins. But if you’re vegan, intolerant or allergic to eggs or your supermarket is running low on ingredients, both flaxseed and chia seeds make a good alternative. Both of these super seeds provide fibre and are a non-fish source of omega-3 essential fatty acids. One tablespoon of seeds mixed with two and a half tablespoons of water will replace one egg.

Happy baking

Such a beautiful poem !

They said the world was closed today
So I went to have a look,
I found it with the shutters down
And the phone was off the hook.
So I stood there for a little while
But no one was around,
Then silence came and startled me
With the most alarming sound.
I asked him where the others were,
And why the streets were bare,
He whispered ‘Life had ran away
While death was playing there’
‘Oh no’ I said ‘It can’t be true
For life is not afraid’
‘But no one ever goes’ he said
‘Where death has ever played.’
I understood and walked away
As Hope was standing there
With Courage in her afterglow
And the sunlight in her hair.
She said ‘Go home to those you love
This is no place to be,
For if we walk these streets today
Then no one shall be free’.
She threw her light to lead the way
And showed me where to go,
The very road that life had gone
Where the future flowers grow.
Then death showed me another way
But I didn’t want to look,
So I stumbled home in time for tea
And I read another book.
It was called The World is Closed Today
And the streets we shouldn’t roam,
The first line said ‘Just please be safe’
And the ending - ‘Stay at Home’

Stay safe everyone!
# # # 💙💙💙
Copy and paste. As much as possible. 💖 this is beautiful and so true! X

Feel good Friday -
I’ll be upfront with you…

Like many people I have been finding the current situation very stressful (I suffer from anxiety even at the best of times!)

My mind pictures all kinds of disastrous future outcomes.

And when I read about medical conditions, I get irrational fears that members of my family might get ill.

And it’s not only the virus itself that concerns me.

It’s the economic aftershocks and what will happen to jobs, businesses, and communities.

I’m sure this applies to many of us!

But while some people thrive in these kinds of situations – as if a sense of urgency gives them more motivation – others don’t fare so well.

For instance, when I get anxious, I find it harder to concentrate on important tasks.

I feel less creative… less energetic… less focussed… less inspired.

But over the years, I have learned how to override this problem using some techniques which I’ll show you in a moment.

So I just wanted to say, if you’re feeling fatigued, lacklustre and de-motivated during lockdown, please don’t feel bad about yourself.

As I’ve said before, this lockdown could be an opportunity to get some positive things done in your pursuit of your goals.

However, you might be tired of constantly hearing people telling you how much you should be achieving during lockdown.

To give you an example, i heard someone say if you don’t change anything in this lockdown - You didn’t ever lack the time, you lacked the discipline."

Um, well, no…

This isn’t quite true.

Some people who are unable to get motivated during lockdown aren’t necessarily ‘lacking discipline'.

They might be anxious… upset… distracted… depressed… fearful about their health, their jobs, their businesses and their loved ones.

They might be stressed because they're trying to work while home schooling.

Or they might be stuck with family members in cramped conditions that make concentration and focus really difficult.

So of course I’m not going to make you feel guilty for not writing your memoir, painting the house, learning how to make your own croissants and creating your first online course.

That said….

I’m going to hazard a guess that you would LIKE to feel more motivated.

That you would LIKE to have more energy and focus to get things done.

In which case, I’m going to give you a few practical suggestions that work for me.

The first is a technique I’ve mentioned before, but it’s worth repeating…

Set yourself a tiny goal

The problem with trying to do something like “learn a new skill” or “start a new business” during lockdown is that these are HUGE goals.

Yes, it’s good to have them in mind…

But these are long-term goals you can think about achieving over period of time.

During this period of quarantine, you don’t need to achieve these immediately, and shouldn’t pressure yourself to do so.

One of the best ways to get started on anything worthwhile is to start small…

REALLY small.

By that, I mean doing something that takes maybe 10 minutes, 20 minutes tops.

It could mean watching a video, downloading a report, reading an article, or looking through a book chapter.

This small goal is achievable even if you’re anxious… even if you’ve been at work all day… even if you spent two hours queuing at the supermarket and another two hours trying to make your own bread… and even if you’ve been homeschooling the children…

Just do that one, tiny thing toward your goal.

That’s all.

Then relax as best you can and try another tiny task tomorrow.

Nothing intimidating. Nothing exhausting. Nothing major.

But by doing it each day you will start to head in the direction of a goal.

The more of these small tasks you do, the more you will begin to feel motivated.

It’s known as the Kaizen technique and it’s what I use to get projects done outside of my usual workload – especially when I’m tired and low in motivation.

Here’s another thing you can do…

Give yourself rewards

One thing I’ve noticed during lockdown is that when life is restricted, small things you used to take for granted get much more exciting.

A takeaway suddenly becomes like going out for a meal…

Skyping some friends while drinking a bottle of wine becomes like a big night out…

Getting a delivery of amazing bread or cheese from a deli becomes a total joy…

Well, you can use this psychological aspect of lockdown to your advantage.

Set yourself a task this week in return for a treat.

That might be splashing out on a fancy takeaway… getting a posh bottle of wine… having a family party night… ordering a box set…

Or it could be giving yourself a proper lazy day off where you get the whole day in bed with TV and snacks while others in your household do the usual chores and tasks.

Whatever it is you pine for during lockdown… or don’t often allow yourself… use it as a reward for completing a goal during the week.

That dangling carrot might help give you the motivation you need to do 30 minutes a day towards your goal.

And here’s one final tip (this works for me anyway)…

Switch off the media

One of the reasons many of us are feeling anxious right now is not our worry about catching the virus itself… but our constant awareness of its many devastating effects.

Death counts… sick medical workers... tragic stories… government failings… economic predictions… grisly forecasts about the future.

Of course, it’s important to understand what is going on. I’m not suggesting you stick your head in the sand.

But our minds didn’t evolve to cope with a constant stream of real-time global news.

Thanks to smartphones, TV, radio and social media, we’re bombarded with uncomfortable ideas, facts, events and images all day long, wherever we go.

It’s not healthy.

The media drip-feed of anxiety-inducing information becomes a drip feed of cortisol (the stress hormone) in your bloodstream.

Cortisol disrupts sleep patterns, causes fatigue and impairs your brain function, leading to poor memory and concentration.

These are precisely the symptoms many people are complaining about during lockdown!

They’re also what could be stopping you from pursuing your goals.

So try and switch off the feed for a day or two (or more) each week and live in the moment, if you can.

If you cannot do that, then limit your exposure to the media for long periods of the day.

See how these three strategies work over the next couple of weeks and do let me know if they help you at all!

Or if you have your own techniques, email them to me and I’ll happily share .

A Summer to Remember

The summer ahead might look a little different than we anticipated, with our plans and holidays put on hold while we stay safe at home. This summer is now a time to embrace the beauty of nature from our gardens or daily walks, connecting with each other more than ever (albeit from afar) and to spend time at home. We get to enjoy the slower pace and get lost in books set in far-flung places .

Let’s be grateful for what we have and spend the time reflecting on being the best we can .

This is a tree from my garden that makes me smile- what makes you smile x

If reading not your thing then try this podcast by Alice Liveing- personal trainer Alice quizzes incredible women about why building mental and physical resilience is vital .

This is a great read in these unforeseen times . In her debut book, the former Saturdays star reveals her battles with anxiety, depression and panic attacks. Part narrative and part practical guide, it also features advice from the psychologist and psychiatrist who helped Frankie on her journey. Search amazon for this great read.

Butternut Squash Soup (Winter Recipe)

I have a wonderful, simple raw soup recipe for you and your family today.

Serves 2

Ingredients:

2 medium butternut squash (cut up into smaller cubes)
4 cups water
Cinnamon, to taste

Directions:

1. Blend chopped squash with 4 cups of water and cinnamon to taste. Blend until the soup is totally smooth or you feel the blender is warm to the touch.
2. Serve immediately.

Enjoy your soup!

Did you know that a bowl of cereal can contain at least 26g of sugar per serving? That’s almost as much as a can of fizzy pop.

By making the switch to a delicious, healthy smoothie for breakfast – you will not only benefit from better nutrition, but you can also take it with you on the go.

It’s Been 2 Years

It’s hard to believe, but it’s been already 2 years since I started on the natural health food path!

In all honesty, I was thinking about me, my weight and my health when I decided to go in this direction. It was never my goal to try to live forever.

By the time I changed, I had already lived a pretty intense and contented life; perhaps too contented.

Working in the property industry has been my absolute passion for most of my life, and I have been doing it, successfully, since I was a teenager.

The main reason why I took on the raw food and natural health path was because I figured out earlier that eating the correct diet will help me not only be healthy but lose weight but it was laziness that stopped me.

Two stone down and still a long way to go- but each day gets easier. I'm now more mobile and eating the right food is no longer a chore.

My mantra is defiantly take each day at a time. x

Hi I've just placed an order can't wait to see it Friday when its due for delivery. Meal planning made easy - 4 days meals for 2 for only £14 with this 60% off offer, and FREE delivery too. Go on give it a try and let me know how you get on. x

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I know its a bit late but 'Happy New Year to you all"

Together lets make 2019 a healthier, fitter and happier new you.

I am going to share with you tips not only to make your journey easier but fun too in becoming a healthier, fitter happier you ...
These tips should get you, eating better, making you move more and most of all you should feel great.

For the rest of January and all of February this will be 6 weeks of healthy easy steps to fit into your day. Give them a try to add nutritious food to your diet, optimise your workout or find calm.

Is there a FAT gene?
We have all heard that obesity runs in families: children with two obese parents are twice as likely to become obese as children with one obese parent.
The genetics of obesity, however are very complex. What your genes determine is your metabolic rate at which your body burns calories. We all know someone who can eat whatever they want and never gain weight, while for others just looking at sweets seems to add weight. Only some of this difference is determined by genes.
Despite recent news heralding the discovery of the ‘fat gene’, genetics accounts for no more than one third of variations in body weight. Since there has been no change in the human gene pool over the last decade - it’s more likely to be a reflection of environmental rather than genetic influences - what are your thoughts?

The Beauty of Autumn- how gorgeous !

Tip 10 -
Meditate: There’s no need for any kind of complicated meditation. You can just do a simple version by focusing on your breath.

Tip 9 -
Walk and stretch: Aim to walk up and down the plane aisles and stretch at least every two to three hours. This keeps your blood flowing and helps to clear the mind.

Tip 8 -
Try diaphragmatic breathing: Breathing with your diaphragm signals to your brain that everything is okay. Practising this kind of breathing can help you balance your nervous system. It helps to activate your parasympathetic nervous system, which is your rest and repair mechanism. Most of us are sympathetic dominant [the fight or flight mode] because we tend to breathe in a shallow style with our chests, which, in my opinion, is the cause of many of our health and hormonal complications.

Tip 7 -
Use lavender oil: I dab a bit of lavender oil on my temples every couple of hours. Lavender essential oil has a calming scent, which makes it an excellent tonic for the nerves. It’s for migraines, headaches, anxiety, depression, nervous tension and emotional stress. The refreshing aroma removes nervous exhaustion and restlessness and increases mental activity. Lavender essential oil also induces sleep.

Tip 6 -
Use a face mist for hydration: I spray rose water on my face every hour to keep my skin hydrated and glowing. It also impurities and helps keep you looking and feeling refreshed.

Tip 5 -
Take a book: This keeps you busy and inspired. I notice people tend to overeat on flights out of boredom. Find other ways to keep busy and inspired by reading, doing crossword puzzles or catching up on work.

Tip 4 -
Supplement: I absolutely recommend supplementing under the guidance of a medical practitioner. Here are some of the vitamins I take with me on holidays:

B vitamin complex: helps with energy, stamina, recovery, stress management and it seems to help with jetlag.

Zinc: is keeps your immune system strong.
Adrenal support: if you have the tendency to be anxious when travelling, I recommend Adrenal support (supplementation that usually includes Withania and Siberian ginseng).

TIp 3 -

Take herbal tea: Bring your tea bags along and ask your flight attendant for some boiling water. Some herbal teas that I find very soothing and relaxing are:
Ginger: It aids digestion and is a great immune booster.
Peppermint: Is lovely to taste, very soothing for the body and aids digestion.
Chamomile: This always makes me feel calm and ready for a sleep.
Lemon and ginger: This is great for cleansing and boosting your immune system.
Chai: With its combination of spices, chai is anti-inflammatory and is a lovely treat.

10 Ways To Stay Healthy When Travelling- tip Two!

Every day for the next ten days Im going to share with you some of my tried-and-tested tips that help me stay healthy, no matter where I am.

2. Be smart with your snacks: Plane food can be very high in salt and while it’s okay to eat it on occasion, I like to carry some good-quality snacks with me. Some of my favourites are tamari almonds, fresh dates, sliced apple with almond butter, my sugar-free protein balls, natural popcorn and raw nuts. I also like to take sugar alternatives such as stevia powder or liquid to put into my herbal tea, yoghurt or smoothies.

10 Ways To Stay Healthy When Travelling- tip One!

Every day for the next ten days Im going to share with you some of my tried-and-tested tips that help me stay healthy, no matter where I am.

I’ve always loved travelling. There’s something so invigorating about visiting new countries and experiencing new cultures. If you know me, you’ll see that I was fortunate enough to visit china and Japan recently. These countries are so rich in history, culture and, of course, food.

Im trying hard to keep living and eating healthy. Although, when I’m travelling, it can be quite challenging to follow the routine I now have at home. Take the airport, for example. Everywhere you look, there are fast food chains, pubs and pre-packaged foods sitting in fridges. Suffice to say there aren’t many fresh and healthy options. Over the last few years, I’ve realised that preparation really is key to staying on track.

1. Stay hydrated: This has to be my number one tip. I simply can’t express how important it is to stay hydrated when you’re travelling. This helps you avoid dehydration and fluid retention. Carry a stainless steel water bottle with you and ensure it’s filled