Finding balance in our every day lives can often be very challenging especially today when we lead such hectic lives. There are a lot of women who struggle to find the balance with motherhood and holding a job which leads to major stress. How often have we said to ourselves that there are not enough hours in a day to do everything. Finding balance is essential if we want to have a healthy body and mind. It is important to understand that balance is not a temporary fix. It is long term. It won’t always be easy to find that balance and you will struggle in the beginning, but the important thing is not to give up and keep trying until you get there. Here below are a few tips that I hope you will find useful.
When setting goals it is important to set realistic ones. Focus on the important things that matter most. Concentrate on setting long term and short term goals. Set goals focusing on your finances, job and relationships. Sit down, concentrate and write down what you really want to achieve and be consistent in committing to your goals.
When you set goals and make lists you write down the most important things to do first. You just have to figure out what is more important and then you systematically get it done crossing it off your to do list. This is important as it gives you structure and order stopping you stressing about doing everything at once, which is virtually impossible and just causes unnecessary anxiety.
Learn to say no
Do not feel obliged that you have to say yes to every one all the time whether it is at work or at home. This becomes easier as you get older. You can be polite and still say no. If you do not want to do something don’t do it. No point adding more stress to your already busy life.
Learn to delegate
Do not be afraid to ask for help. It is impossible to do everything yourself. We all need help. So get your partners and children to help you. If you know you won’t have time to do something , instead of stressing just ask your partner. Get your children to do chores around the house. Write down a schedule with different tasks and stick it on the fridge so the whole family know what they have to do.
Find time for yourself
This is extremely important. Find one day a week where you totally relax and pamper yourself. Have a massage, facial or a manicure. This will make you feel good. Yoga is extremely relaxing and calming so try to do it at least once a week. Taking a break from social media is also a good idea. Instead of spending hours on the phone, tablet or computer in the evenings, take a relaxing long bath and listen to some classical music. This will make you sleep well and you will be refreshed the next morning.
Turmeric is so good for you. It is anti-cancer. This paste is so easy to make. If you have it on its own it will not taste that great, but you can put it into your smoothies, almond milk, porridge and curries. I even put it on my oven baked fish.
I/2 cup of organic ground turmeric
1 cup of water (you may need more)
1 1/2 teaspoon of black pepper
1 teaspoon of ground ginger
70 ml of coconut oil
Place the turmeric and water in a pot on medium heat and stir until it becomes a paste. This should take about 8 minutes. It should not be too watery so if it is add more turmeric and if it is too dry add more water.
Once the paste is ready let it cool a little and when still warm add the black pepper, coconut oil and ground ginger and mix well together.
Once it has cooled place in a glass jar and store it in fridge. It can be stored for up to 2 weeks. Enjoy.
This is a question I often get asked by my clients. Both smoothies and juices are more popular than ever with everyone going on juice cleanses and detoxes. Which one is better for you? Both offer benefits in different ways. Here below I explain the differences.
Juicing is good for quick absorption of nutrients. It takes 15 minutes for the nutrients from a juice to hit the blood stream. This is very good in people that have digestive issues, are suffering from an illness and their digestion is compromised. It is also good for people that are stressed as stress places a strain on the digestive system. Juicing is also good as it includes raw foods packed full of enzymes that are lost during cooking. Juicing places less of a strain on the liver. Ideally fruit and vegetable juices should not be mixed together. Apples and carrots are the exception. Since a juice is very quick in hitting the blood stream it is important not to use too much fruit as this can cause a spike in sugar levels. Vegetable juices are best for people suffering from blood sugar problems. Fruit juices are high in sugar and can also cause weight gain as juicing removes the fibre.
Removing the fibre is what makes juices easier to be absorbed as your digestive system does not have to work hard to absorb the nutrients. Also in a juice you can pack larger quantities of vegetables than you would be able to eat. This means you are able to get more nutrients from a glass of juice.
It is important to remember that fibre in your diet is important so if you tend to have lots of juices remember to also eat your greens.
Smoothies are fantastic especially in the morning as they are super quick to prepare. You just throw everything into a blender and blend away. You can really include all sorts of goodies in your smoothie. You can add chia seeds, nut butters, oats, superfood powders like spirulina and wheatgrass, protein powders. The list goes on.
The fibre in a smoothie releases nutrients into the blood stream slowly balancing blood sugar levels avoiding spikes. You pack in less fruit and vegetables into a smoothie but smoothies are more filling keeping you fuller for longer. A juice can leave you feeling hungry.
With both juices and smoothies it is important to drink them within 15 minutes so the nutrients to do not get destroyed.
I hope this helps and keep enjoying both your smoothies and juices.
I know it has been freezing cold back in the Uk so thought I would post a warming soup. This is a simple and easy soup to make and so delicious and healthy. Please make sure to use organic chicken as non organic meat is injected with hormones and antibiotics.
2 garlic cloves finely chopped
1/2 an onion finely chopped
2 chopped peeled carrots
1 small chopped sweet potato
1/2 teaspoon of ground turmeric
A generous amount of extra virgin olive oil
2 small chicken breasts (without the bone)
A handful of spinach
himalayan salt and pepper
4 cups of chicken stock
Place a pan with the garlic, onion, olive oil on medium heat for a minute or two then add the chopped carrots and sweet potato and sauté for 7-10 minutes. If you prefer you can oven roast them for 20 minutes. Add salt and pepper to your liking.
The chicken you can roast in the oven, bear in mind that it will take longer to cook than the veggies so you can prepare the chicken the day before. It will take the chicken about 30-40 minutes to cook. Pre heat the oven to 200C and place in an oven tray and sprinkle with olive oil, salt and pepper.
Heat the chicken stock in a pan and add the turmeric. Once the carrots and sweet potatoes are ready, you can put half in the blender with a cup of water, puree them and add them to the stock together with the other cooked vegetables. Shred the chicken breasts and place them in the chicken stock and cook for 15 minutes. Then add the spinach and once the spinach has wilted serve.
Everyone loves pancakes. These are simple, easy to make and healthy pancakes so you can have them without feeling guilty.
1 cup of gluten free flour – I used Doves flour and a small mug
2 teaspoons of gluten free powder
2 tablespoons of coconut sugar
1/2 teaspoon of himalayan salt
1 cup of rice or almond milk
2 tablespoons of melted and cooled coconut oil
1 tablespoon of vanilla extract
For the topping
Melted dark chocolate – I used Green and Black’s
Start by putting the flour, salt, baking powder in a bowl and whisk making sure all the ingredients mix well together.
In a separate bowl mix the wet ingredients: eggs, coconut oil, almond milk, vanilla extract and sugar. Whisk the ingredients well and then combine them with the dry ingredients and mix.
Heat a pan over medium heat and using a spoon, spoon the batter onto the pan, Cook the pancakes until they are golden on both sides. Serve with the toppings and enjoy.
Soups are perfect during the freezing winter months. Soups are also warming and very healthy. This lentil soup is delicious and super quick to make.
1/2 white finely chopped white onion
1 garlic clove finely chopped
1 medium sized chopped carrot
1 medium sized chopped celery stick
7 chopped cherry tomatoes
1 cup of red split lentils
3 cups of water
1 heaped teaspoon of cumin
1 heaped teaspoon of organic ground turmeric
1 teaspoon of bouillon powder
A generous amount of olive oil or coconut oil
Salt and pepper to your liking
Start by sauteeing the onion and garlic in olive oil for a few minutes, then add the chopped carrot and celery and sauté for about 7 minutes, Then add the cumin, turmeric, bouillon, chilli flakes and stir for a minute or two. Add the 1 cup of lentils, 3 cups of water and the cherry tomatoes. Let it cook for about 20 – 25 minutes on low to medium heat. The red split lentils cook fairly fast and there is no need to soak them over night. Season the soup to your liking and garnish with fresh coriander. Enjoy.
This is my first post of 2018 and my first post in over a year. Due to personal reasons I took a break and I have to say that I actually enjoyed being away from social media. Like everyone I enjoyed the festive season and had a lovely Christmas, but now time to get back on track. I guess most of you are feeling bloated, fatigued and overweight after eating and drinking too much over the holidays. The secret to getting back to your usual routine is to do it straight away as soon as the festive season ends. The more you postpone it the harder it will be.
Get to bed early
Routine starts with going to bed early and getting up early. During the holidays most of us including myself would have gone to bed late. In order to get your body to its normal routine sleep is vital. When sleep is disrupted you wake up feeling exhausted and groggy. Getting back to a healthy sleeping habit will leave you feeling refreshed.
Grab a green Juice
Instead of grabbing another coffee go for a green juice. This is a fantastic way to include more greens into your diet. After all the over eating and drinking too much alcohol you need to alkalise your body. So go grab a juice on your way to work.
Physical activity goes hand in hand with healthy eating. Get up early and go run or walk in the winter sun. Exercising not only will help you lose the kilos put on over Christmas but it will make you feel good and improve your mood. I suggest you exercise early morning before work. This is a great way to start the day.
I do not believe in diets but I do believe in healthy eating. A balanced diet is key to feeling good and functioning well. If we want to keep our bodies and brain active we must fuel it with the correct nutrients. Include more fruit and vegetables into your diet. Make sure you get plenty of good quality protein, complex carbohydrates and healthy fats. As mentioned before after the festive season your body will be pretty acidic with all the alcohol and sweets consumed so you need to be alkaline. Give your liver a break and cut back on the alcohol and drink more water.
Have a light week
For the first week of the new year concentrate on you, on resting your body and mind. Spend time at home and cancel your social diary for that first week. You need to take a break. Have relaxing massages and listen to classical music. This will help boost your energy levels and it is also a time to reflect and set realistic goals for the year ahead.
I hope the above tips help. If you are looking to lose weight or have other health issues please email me or feel free to purchase my initial consultation on my website.