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The Self-Care Guide to Working at Home

Staying healthy whilst working from home is essential for a happy body and mind which is why we have created the self-care guide to working at home.

While lockdowns come and go, working from home may be new to you or perhaps not, but the likelihood of working from home more often in the future means this self-care guide will probably come in very handy to ensure your wellbeing is well taken care of.

Working from home often sounds idyllic to those who can’t due to their type of job, but in reality, it can be even more challenging, despite being able to stay in your pyjamas all day and eat a homemade lunch.

The reality of less structure, more food readily available and often zero boundaries between work and home life can all lead to some very unsavoury habits setting in!

Routine, routine, routine.

You have got to have a, what now? ROUTINE!

Starting with a morning one… Get up and get ready as if you’re going to a place of work. You don’t have to put on a suit...

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What is Nature Therapy

What is nature therapy and what are the benefits to me, you may indeed wonder. 

Nature therapy, forest bathing, friluftsliv or Shinrin-Yoku is humans natural form of therapy. It's our natural habitat and holds magical healing powers... no joking!

Trees don’t just help us all breathe, they can help heal us inside and out too.

Nature therapy is as simple as walking or spending time in a wooded area (ideally a forest) for a minimum of 20 minutes (ideally 40 or more) to benefit from the healing power of the trees.

Forest bathing (we like this name) helps reduce cortisol and adrenaline (unless being chased by a tiger!) by stimulating the parasympathetic nervous system, helping to slow the heart rate, decrease blood pressure and muscle tension, providing a calming effect on the body.

Studies show that just 20 minutes of forest bathing can lower your cortisol levels by over 12%. How powerful and how quick is that? One answer to help decrease your tension and/or anxiety is...

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Breathing Exercise for Stress

Sitting down all day long and hunched over a table, laptop, steering wheel and being exposed to pollution, heightened distraction and environmental changes have made many people develop a different type of breathing to ‘the norm’ which is known as shallow breathing or chest breathing. The problem with this is that it is linked to many unwanted health issues including anxiety and recurring chest infections, something we all need to avoid in the current climate!

Most of us take our body for granted, after all, a lot of the things your amazing body does is controlled by the autonomic nervous system which gets on with its daily jobs of keeping you alive without you having to think about breathing, making your heartbeat or digesting your food.

You literally have the power to help it or hinder it.

To fight the demands and potentially detrimental effects of modern life, it is essential for your wellness to reconnect with these elements your body does automatically and ensure...

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Red Rice, Bean and Pumpkin Risotto

We are completely in love with red rice. It is very low in calories, is grown without herbicides and contains loads of health-boosting nutrients.

It contains the antioxidant Anthocyanin which is shown to boost health, reduce brain/heart disease and could help you live longer. All purple/red vegetables, fruits and grains contain this power source (life force)... so get chomping.

It makes amazing lunches but here’s an evening recipe featuring our vegetable of the month… the pumpkin!

For this recipe, you will need a culinary pumpkin because you need it to be sweet and nutty and the big carving pumpkins tend to be the opposite of sweet!

Adzuki beans are also a bit red and contain a high amount of powerful protein for such a little bean.

Red Rice, Adzuki Bean and Pumpkin Risotto

Prep to Plate: 45 minutes

Portions: 4

Ingredients:

1 culinary pumpkin peeled, de-seeded and cubed

1 tin organic Aduki beans

140g red rice (rinsed under cold water)

1 medium shallot...

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How to Boost Vitamin D

During the winter months and any periods where you spend more time inside and if you’re based in a non-sunny climate, your vitamin D level could possibly decrease.

Therefore, it might be worth considering taking a vitamin D supplement, usually more essential during the darker months (in the UK) of September to April but during these unusual times of staying indoors most of the time it’s perhaps wise until we are all able to return to some form of ‘normality’.

You can get some vitamin D from your diet if you eat oily fish, mushrooms and egg yolks (whole eggs basically), but the rest you need to get from sunlight.

The benefits of vitamin D are:

> Supporting lung function and cardiovascular health

> Supporting immune, brain, and nervous system health

> Regulating insulin levels and supporting diabetes management

> Promoting healthy bones and teeth

If you have been confirmed perimenopausal, currently experiencing the menopause or post-menopausal,...

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Put Health Before Body Image

“Treat your body with love and respect and it will last you a lifetime." 

There’s always so much negative press telling you should look a certain way and be a certain size! What you’ve got to remember is that you’re a real person, and most people don’t come in a size 6 perfectly airbrushed, they come in all shapes and sizes which makes every one of us unique.

It’s important to ensure you’re physically fit and healthy more so than focusing on ‘the skinny’ and how you look. You need to embrace the body you were given and treat it with love and respect because it is the only one you have!

If you think negatively about yourself and constantly criticize the way you look then you are going to feel unattractive and unhappy about the way you look and feel. But if you make an effort every day to compliment yourself then you will feel far more confident in your own skin.

When you have confidence in yourself,...

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How to Stop Sleep Deprivation

How to stop sleep deprivation is a hot topic right now, we all want and need to improve sleep and it’s especially important in stressful times to know how to get a good night's sleep. You know how important it is to exercise, eat a healthy nutritious diet, practise self-care on a daily basis, but what about sleep and making sure you get 7-8 hours in every night?

Sleep is an essential factor to your wellbeing but is often not considered so important.

You rush through your days trying to achieve as many things as humanly possible whilst consuming too much caffeine and only really stopping when you sit down to eat your evening meal whilst also enjoying a couple of glasses of wine to help you wind down and finally fall into bed after midnight and desperately try to fall asleep knowing that you have to get up again in 6 hours for it all to start again!

How do you honestly feel the next morning? Exhausted! Right?

You cannot underestimate the power of a good night's sleep and you...

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Carrot, Red Lentil and Coconut Soup

We think it’s feeling a little bit like soup weather, so here’s a new recipe to get your body ready for Autumn, keep it fighting fit to ward off the dreaded bugs and help you stay toasty warm.

Although carrots can be grown all year round here in the UK (because of our climate) Green Top carrots have just come into season and are packed with vitamins that help us all cope better through the winter months. 

Carrots are packed with fibre and carbohydrates (as are all fruits and vegetables) and help sustain heart health as well as providing your body with energy.

Carrots contain Beta-Carotene which converts to Vitamin A in your body, Vitamin A is essential for us all but especially in young (growing) people because it supports and helps maintain healthy teeth, bones, connective tissues (airways, digestive tract, urinary tract), skin and hair. Helps your immune system to work properly and of course the most famous benefit of all… it helps maintain your retina...

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How to Kickstart Your Fitness

The question we're getting asked a lot right now is how to kickstart your fitness.

We get that, it's been a challenging time, so many have gone completely off track with exercise during these last few months. Who could blame you! This whole COVID-19/Coronavirus pandemic has had us all in a spin!

Don’t despair, we are here to help you with our exercise kickstart tips that will have you back on track in no time at all.

Set Small Realistic Goals

These can be anything that you would like to achieve over the next 3 months for example. Perhaps you would like to increase your muscle tone and decrease your body fat by increasing your fitness or maybe you would like to be able to run 10K or would you like to increase your fitness stats to help improve health. Once you have chosen your goal, break that goal down over the coming months and then again into smaller weekly goals, over the 12 weeks. One thing to always remember is to start small, achieve one goal and then move onto the next....

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How to Curb Emotional Eating

Emotional eating is a challenge for many of us, we all have emotions and strong reactions to things which make us react in many unexpected ways!

Taking a moment to breathe and consider why the emotions are there in the first place or stepping away from a situation which is making you feel bad can be difficult. Although, these are essential if you want to stop emotional eating and curb that reactive response.

The urge to eat something is a powerful one when your stress response or anxiety have gone into overdrive and you’re no longer conscious about what you eat, you just need to eat/drink something to distract you and make those feelings or those unwanted sensations go away! 

Then eating/drinking has become a coping mechanism or a distraction!

Emotional eating is a reaction to feelings, thoughts or sensations that drive you (sometimes in a ritualistic state) to try and quash them with the action of eating or drinking something. Often these foods/drinks are the ones which...

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