Bring It 2016!

Hey Guys!

So it's 2016 and the new year, new me atmosphere is in the air. This year is going to be an exciting one for me as I am finishing my qualifications in nutrition & lifestyle coaching and pilates teacher training. I am not one for new years resolutions but I have set myself a few goals for the year ahead, one of my favourites is to try 5 new extreme sports. 

Some of the others include travelling on some amazing healthy holidays, setting up my health and fitness business and spending more time with my crazy awesome family and friends.

Stay tuned and check back here to follow up with how my adventures are going and any healthy tips, tricks and recommendations I have for you all on the way :)

Have a great year!!

Health Over Your Life- Food and Drink

One of the most frequent questions I get asked is how do I start with my health-over? What are the small changes I can make? I am on a mission to get rid of all harmful chemicals from my life from processed foods and drinks to the beauty products I use and household cleaning products. However many people want to just make a few easy changes in their life to help them reach their optimum health, but let's be honest it can be daunting and difficult to know where to start with all the difference of opinion out there! I am going to do a few health-over posts to do with beauty, home, lifestyle etc in the next few weeks but let's start with the main topic everyone always wants to discuss.....food and drink!

Here are some of my main daily health hacks:

- Hot water and lemon, first thing in the morning, it's an oldie but a goody and a great start to the day. Hot lemon water acts as a digestive aid and sets up the digestive system for the day.

-Drink drink drink, no sorry I don't mean alcohol! Water -you should aim to be drinking about 2litres of the good stuff each day. Your kidneys will thank you for it, and as your kidneys are in charge of cleaning out your system (more on this later) your skin, nails, hair, mood will benefit too!

-Preparation is key, I always try to meal plan each week and if I am at work the next day I will make my lunch that evening to make sure I am not caught short trying to run around finding a fresh food lunch (so much harder than it should be!)

-Healthy snacking, it's so easy if you are prepared. I always carry a banana and almonds or some raw protein balls in my handbag for on the go snacking. So no need to pick up a shop bought "health" bar : read- if it comes in a packet, has more than 6 ingredients and you can't pronounce or know what most of them are chances are it's not good for you!

And now for some quick health swaps:

Breakfast

No breakfast- Green Juice Please please please try to give your body some nutrients at the start of the day, if you are someone that really can't stomach food until lunchtime then start of with a green juice packed with antioxidants and nutrients. :)

Cereal/ Granola- Porridge or Smashed Avocado/ Eggs/  Natural Peanut Butter on Rye Bread Unless the granola is homemade or from a reputable health food company (have a quick check at the ingredients list - yeah that healthy looking packaging has disguised the fact it's actually not healthy at all!) Cereal and Granola are packed with sugar - normally more than a pastry - yes even those "healthier" types, special K I am looking at you! Swap for a home made porridge with seeds, nuts or fruit toppings. Alternatively have a source of protein on some toasted rye bread.

Lunch

Sandwich / Wrap - Sushi or Homemade Lettuce Wrap.

Sandwiches and wraps especially shop bought are laden with wheat and gluten, even if you don't have an intolerance to these ingredients they are inflammatory foods, meaning the digestive system and the gut has to work harder to break down these foods and process them through the body. Give your gut some loving and opt for some sushi (not tempura- sorry guys I know I'm so mean) or make your own wrap at home and make a wrap out of big lettuce leaves.

Pasta Salads/ Tinned Soup- Chopped Salads/ Homemade Soup.

Ok so now I am picking on pasta - but as before pasta contains wheat and gluten, unless it is rice or a wheat alternative pasta then by all means stick with this :) Tinned soup- again just take a quick glance at the ingredients list and chances are sugar and emulsifiers or preservatives are in that list! Make salads fun by making chopped salads- throw lots of different salad and vegetables in a blender, whizz until roughly chopped and top with a tahini salad dressing- if you want to look like a pro health nut why not add quinoa into the mix?! Oh and you got it- want soup? Make your own!

Dinner 

Oh the possibilites are endless and mostly self explanatory....here are a few of my favourites:

Chips/ Potatoes- Sweet Potatoes

Pasta- Rice Pasta/ Quinoa/ Courgetti

Noodles- Sweet Potato/ Carrot Noodles

(side note: buy a spiralizer it will change your life- this may be a slight over exaggeration)

Pizza/ Cauliflower Pizza

Go on - try it!

Shop bought Sauce / Homemade Sauce

I'm looking at you pasta/ curry/stir fry sauces- get inventive in the kitchen!

I could go on forever but let's be honest I don't have the time- I am a busy bee at the moment!

 My main rule to eating and drinking healthier is to use wholefood ingredients and avoid where ever possible anything processed with added unnatural ingredients.

I hope this has been helpful to some of you. 

Let me know any of your health hacks!

Coffee and Cacao Facial and Body Scrub

Everyone wants healthy glowing skin right? This recipe for a cacao and coffee bean face and body scrub is easy to make and has no nasty chemicals or parabens and is pretty cheap to make as well.

The benefits of these ingredients are never ending but here are just a few for you - Lemon is antibacterial and helps to cleanse the skin, Raw Cacao is packed full of antioxidants great to give you a healthy complexion and the Coffee beans help to exfoliate the skin as well as soothing.

Ingredients:

1 tbsp ground coffee beans

2 tsp raw cacao powder

Juice of 1/4 lemon

2 tsp honey

1 tbsp almond milk

Mix the ingredients together in a bowl then place in a container and keep in the fridge.

A few times a week use as a face mask, exfoliator or body scrub.

Hope you enjoy this quick and easy beauty fix as much as I do, my skin always feels so smooth and clear after just one use :)

Beauty Fix Friday - Bath Essentials

From L-R: Body Brush, Epsom Salts, Neals Yard Rose&Pomegranate Bath Oil, Candles, Neals Yard Rose Formula Antioxidant Face Mask.

Hey Lovelies. 

After running around during the week, I absolutely love to have a pampering evening on a Friday or Sunday, where I have some me-time to relax my body and mind. 

Here are my essential products and steps for a perfect night in:

I start by running a bath and I add in the Neals Yard  Rose Bath Oil which you can buy here.

I also add in Epsom Bath Salts. 100-200g if you want to help detoxify the body. However if you are aiming for total muscle relaxation you will need to add 500g of these amazing salts. (I always buy mine at TK Maxx- these 1kg bags were only £3 each so they are very good value!!)

I then light some of the hundreds of candles that I own, some of my favourites at the moment are the pomegranate scents from The White Company and Jo Malone which you can buy here and here.

Before getting into the bath I dry body brush starting at my feet and working my way up in little circles towards my heart. I've written about the benefits of this before but I absolutely LOVE doing it a few times a week, to help drain my lymphatic system and keep cellulite at bay!

The last thing I do before getting into the bath is to make sure my face is clean, and then put on a thin layer of  my Neals Yard Rose Antioxidant Face Mask.

Then it is time for lights off and with a glass of wine in hand, lie back and relax for as long as you like. I always like to play some relaxing music to help me switch off or even read a book while I soak.

Let me know if you use any of these products, or others that you love  and think that I should try out!

Feeling Burnt Out?

Are you feeling burnt out? Following a low fat/low carb, high protein "healthy" diet? Putting in hours at the gym lifting weights and running long distances but not feeling that healthy or a lasting sense of wellness? You are probably burning yourself out, we don't need to do hours of cardio a day to be fit and healthy in fact if you do too much you will just be wearing down your body and its complex systems, making sure you move your body for 30 minutes a day in a variety of different ways makes sure you don't overdo it and keeps it interesting, anything from Pilates and yoga to interval training, jogging or even brisk walking. Unless you want to achieve a muscular or athletic body I beg you to stop paying attention to the pressure that says you need to be in the gym for at least an hour a day, it probably isn't healthy for you and you will end up burning out your immune system resulting in injuries and illnesses and diseases. Don't even get me started on diet, don't believe the clever marketing tactics of low fat low sugar packaging on food in the supermarket just because it says low fat it doesn't make it good for your body, have you ever asked yourself how they've magically got rid of the fat? Most of the time they have just added sugar- which I think we all know is not healthy or good for you. The healthiest diet is surely to eat food as unprocessed as possible that is closest to it's natural form. Stop counting calories from packets instead work out the level of vitamins you need for optimal health (I'm not talking RDAs here) and I promise you will start feeling healthier. Forget your six pack show me what you can do with your life, since when has optimal health suddenly become about a muscular lean body and less about how your body is functioning and your mental wellbeing. Is someone with 6% body fat spending hours a day trying to achieve the perfect muscular physique in a gym really "healthier" than someone with balance and variety in their active ness and life who may not have the "perfect" body as portrayed by the media but is happy and their body is functioning as it should be?What are your opinions?

My Healthy Morning Routine

 Hello friends, 

I wanted to share with you my morning routine, granted this doesn't always happen every morning because other things can get in the way, but I am a firm believer that having a routine in the morning can keep you energised and refreshed. So here is my routine I try to stick to as often as I can.

I wake up between 6-6:30am and start with a few deep breaths and a few positive mantras for the day.

I then head to the kitchen and make myself a hot water and lemon to drink to cleanse my digestive system before eating I am sure you have heard this over and over again but it is one of the best things to do in the morning as it also kick starts your metabolism for the day. 

This is followed by 30ml of noni juice diluted in water. Noni juice is a drink high in superfoods that can boost your immune system, but make sure you don't drink more than 30-40ml a day!

On the days I have to head off to work I then dry body brush starting at my feet and working my way up to my heart- this is so great for draining the lymphatic system and it also helps shift any cellulite, doing this 3 times a week is extremely beneficial for the body. Body brushes are inexpensive and should definitely be a beauty staple as they give you glowing skin as well as all the health benefits!

I then jump into the shower to wake myself up, followed by a lovely homemade breakfast- this is normally overnight oats or an oaty fruity, granola mix in a mason jar that I can eat on the train and will keep me going throughout the morning. 

For days that I am not in work I sit in bed and catch up on emails or read, while eating a nice nutritious breakfast. It is such a lovely time to get immersed in a new book, in winter and the colder months I LOVE porridge with nuts and fruit or homemade granola with warm almond milk. But anything with fresh and organic ingredients is fine by me :)

An hour after having breakfast (to make sure my food is digested), I like to go for a run down the canal. There is something so peaceful about running near the water with all the greenery around the city....it's like a little haven out of bustling city life.

When I get home I light some candles and practise yoga  for an hour to stretch out my muscles, challenge myself with some arm balances and inversions and centre my breath and my thoughts for the day.

Then of course it is dry body brushing before a bath or a shower to energise my body for the rest of my day.

I think it is so important to establish a routine in life to centre your mind and body.

Do any of you have a morning routine? Do you find you are more energised when you have one? 

Ockenden Manor Spa

The outdoor pool with gorgeous countryside views.

Outside the spa, wild flowers leading up to the entrance

All set for a day of pampering and relaxation

The amazing ila products used for our massages and facials.

Afternoon tea (herbal of course)

Hello :)

Todays post is going to be a slightly shorter one but I just wanted to share with you all the amazing experience I had when I went with my mum to Ockenden Manor Spa.

We went mid week for an "Indulgence Day" with meant we had full use of the spa and two treatments (all prices and details can be found here)

We arrived about 10:30 am, driving in on a sunny day up a small country lane to be greeted with a modern spa building surrounded by hundreds of wild flowers and the sun blazing down on us= bliss!

At reception we were given locker keys and lead to the changing rooms, each locker had a towel, a robe and pair of flip flops to change into. 

As it was such a glorious day we decided a little bit of sunbathing was in order so headed out and picked the biggest comfiest round sofa bed near the jacuzzi and settled down with some magazines and tea/coffee -unlimited! Obviously I stuck with the green and peppermint teas oh and did I mention the detox water that was everywhere just to keep hydrated? :)

At 12 we headed back into reception to be greeted by two lovely ladies who took us to the treatment rooms for our first treatment, an hour long Kundalini back massage with essential oils and chakra healing. I was so chilled out and relaxed it was a brilliant treatment and the oils smelt divine!

Lunch was next which was an open avocado, tomato and mozzarella sandwich on rye bread and a fresh juice.

There was a gym also available inside but as it was such a glorious day I decided a dip in the pool was a much better way to get my movement in for the day so I did some laps for 30 minutes in the outdoor pool while enjoying the sunshine. A quick dry off and a little bit more sunbathing and it was time for our next treatment.

The second treatment we had was the Ananda facial using ila products. This was by far the best facial I have ever had by a long shot! They started with a facial massage with essential oils, followed by a cleanse and tone, then a clay mask. As the clay mask was left on we had a choice of a scalp or hand and arm massage, I opted for the scalp massage as I always find they are so relaxing and help ease any tension in my mind. The clay mask was removed with warm steamy cloths and then another facial massage with a lighter essential oil- again the smells were so delicious, clean and fresh! Lastly a moisturiser cream was applied and we were given sheets with all of the products that had been used.

I am not usually a big fan of facials but I was seriously impressed with this one!

The last thing for us to do before we headed home was to sit and have a little afternoon tea. We ordered the scones (not gluten free unfortunately but I like a treat every so often :D ) that came with cream and jam and two cups of tea and sat outside looking out at the amazing views of the countryside feeling totally and utterly calm and relaxed.

If anyone wants to try out a spa for a little indulgence I would highly highly recommend this one, it is the perfect setting for some me time to truly switch off and treat yourself. In fact my mum and I are already deciding when we can go back!

Triyoga Rooftop Yoga Event at Selfridges.

The rooftop restaurant at Selfridges

Beautiful flowers to enhance the experience.

A Picture- Perfect morning, what a heavenly sight!

Post class cold pressed fresh juices served in the sunshine - pick your colour :)

A chance to soak in the sun after class with a carrot juice and my new triyoga tote bag.

Hello All :)

So this morning I ventured into central London for the first of Triyoga's rooftop yoga classes held in the Q Rooftop restaurant on the roof of Selfridges. The weather was perfect, the sun blazed down on us and not a cloud in the sky, we could not have dreamt up better conditions! 

I took the express lift in Selfridges that takes you straight up to the roof, once out of the lift I walked down a corridor filled with different paintings and photographs before emerging into the restaurant. 

This restaurant is like a little slice of cool& calm in the hustle and bustle of Oxford Street (I will definitely be going back to sample some food, especially as I spied a gluten and dairy free cake!)

The outside garden area had been cleared and all our mats lay out in the sunshine, I was early as always so I picked a mat near the front and sat stretching watching all of my fellow yogis turn up one by one dressed ever so fashionably in a mix of Lulu Lemon and Sweaty Betty, everyone amazed by the view, snapping pictures and chatting away - the atmosphere was electric yet calming and friendly enhanced with the beautiful flowers that surrounded us, it was a sea of tranquility in our far too busy modern lives.

The class itself, although shorter than most yoga classes triyoga offer (it was an hour class) was brilliant, a vinyasa flow class that was tailored to any level you needed....beginners poses if thats what you need but also a balancing crow pose, binding and one legged toe grip side planks just to make sure we got the most out of our flowing practise we even managed to try a one legged and one armed downward dog- I know it sounds crazy but it works your core like mad and I even managed to hold it even if it was all of a few seconds!

After the class I was feeling like I could float around for a week, I was so relaxed and felt happier and healthier than I have for such a long time. We were greeted with a post class juice with a choice of green, beetroot or my choice which was carrot and tumeric, it was delicious and the perfect end to an amazing morning.

If any of you are around in London this summer I would urge you to go and try this out. You will not regret it, I promise.  It is being held every Tuesday morning until September (in case of rain it will be cancelled but you will get a full refund) You can find all details about the class and how to book here

I am definitely going to be going again so maybe I will see some of you there!

Have a great week :)

Homemade Beauty- Honey Coconut Face Mask

Hello Beautiful People

Do you want glowing skin? As well as drinking lots of water and eating the right food sometimes you need to take a little extra time on your skin. I don't use many products on my skin as I like to keep my regime as simple and natural as possible my favourite product for my skin is coconut oil I did a review here. Every so often I like to make a homemade face mask from organic produce in my kitchen.

Ingredients:

 2tbsp Coconut Yogurt

1/4 cup Coconut or Almond Milk

1 Mashed Banana

1 tbsp Honey

1 cup Oats.

For the best results I mix these together and then leave in the fridge overnight before using. 

Leave the mask on for 10-15 minutes and then wash off with warm water.

Tips for a Healthy, Happy Life :)

Hello All!

I'm sorry I have not posted for a while but as some of you know I went to Thailand a little while back and I managed to pick up a stomach parasite which has made me very ill lately. As I have been ordered to have lots and lots of rest I thought what better time to share with you all my non negotiable rules to leading a healthier and happier life.

1. Drink Water-   2 litres a day on average. There are so many reasons why drinking water is so beneficial to you (apart from keeping you alive!) it helps improve your skin, it's great for healthy kidneys, also most of the time when you feel hungry you are actually dehydrated…so drink up!

2. Take a Probiotic daily-  Probiotics put the good bacteria into our systems to help fight germs and diseases, I could go on all day about these but they are so important for optimum gut health. Other good supplements to take are Omega3 and a Multivitamin that is high in the B vitamins.

3. Exercise-  Most of us do not need to do 2+ hours a day of intense exercise, in fact for most of us this will just start to burn us out and exhaust our bodies - this can actually have the reverse effect from what we are trying to achieve as our bodies in exhaustion can start to hold on to fat cells meaning they are harder to shift. For most people leading an active lifestyle 4-5 days exercising 45minutes-1 hour and varying your workouts between cardiovascular, weight training and pilates/conditioning is enough!

4. Rest-  This is also very important for our bodies as well as our mind, taking 1-2 days off from exercise each week helps re-boot our systems and stops fatigue and over exhaustion. 1/2 hour of meditation a day is ideal for optimum health, if you don't fancy giving meditation a try why not just take 1/2 hour each day to yourself that means no phones, no checking emails it's just a time to sit and relax.

5. No Technology after 9pm- Ok so this is the one I struggle with the most, many of us go to bed with our phones and are on them or a computer/tablet pretty much  until the moment we go to sleep. I have been suffering from insomnia the past few months and I have found this no technology ban I have given myself the past few days has helped an incredible amount. It really helps you to wind down in an evening and chill out before going to sleep.

6. Sleep -  Again there are SO many reasons to get your 8 hours sleep a night, it improves your mood, your skin, but best of all getting enough sleep regulates your appetite hormone so people who get enough sleep tend to eat less than those that don't get that precious shut eye time.

7. Sunshine-  So many people have a Vitamin D deficiency and the best way to top up your Vitamin D? Get outside in the sun! (obviously we aren't blessed with sunny weather all the time so you can also take Vitamin D supplements or get this from your diet) Research shows just 1/2 hour in the Sun can help with weight loss as low Vitamin D is linked to weight problems - handy tip for you: exposing your stomach to the sun is the best way to do this! Vitamin D also helps the body absorb calcium.

8. Clean Diet-  Eating the right food and the right way is one of the most important things to keeping ourselves healthy as well as happy. I always start the morning with a hot water with lemon and cayenne pepper concoction to help my digestive system wake up and cleanse itself. I also try to eat as "clean" as possible, in short that means trying to avoid processed foods, reducing intake of sugar, dairy and gluten, eating organic food wherever possible -especially meat ( I also try and do one day a week with no meat) and increasing intake of dark green leafy vegetables.

I could go on and on all day about these subjects but I will do some separate posts in more detail on anything you guys find interesting or want to know about, so please let me know!

Have a great weekend.

Friday Favourites

Hey All! 

I hope you have all had a great week....it is finally Friday so here are my Friday Favourites - what I have been LOVING this week.

Fitness Fashion:  These amazing run/workout leggings from Sweaty Betty....I need these in my life/ workout wardrobe!!

Favourite Beauty Product: The Liz Earle hot cloth cleanser is A-mazing, you just massage it onto your face and wipe off with a muslin cloth soaked in warm water = perfect summer skin, you can buy yours here.

Favourite Health/Beauty Idea: Surround yourself with flowers, they work wonders in boosting your mood and they always make me feel happier, this week we went and spent a fortune in the local garden centre and our garden is now covered in beautiful bright flowers :)

Favourite Food: I have gone vegan for a couple of weeks (more on that later) so I have been trying out lots of new food ideas, my new favourite breakfast is this scrummy yummy chocolate superfood bowl- find the recipe on my instagram!

Fitness Favourite: Practise makes perfect! This is so true.....I have been practising all week to be able to do this yogi arm balance and although it still needs perfecting I managed to do it and balance there yesterday.....I'm pretty pleased with myself :D

Favourite Quote: Life isn't about waiting for the storm to pass, it's about learning to dance in the rain.

Friday Favourites

Hello Gorgeous People!

Today I thought I would do a new post for you which is my Friday Favourites....the things I have been loving this week, please let me know if you enjoy this post as I am considering doing it as a regular post :D

Fitness/Home Fashion: I absolutely LOVE this cushion which you can buy here. It comes with a pretty hefty price tag as it is all completely eco....I think it would be a great motivational addition to my sofa so I am considering doing some DIY and trying to make my own!

Food/ Drink: My absolute new snack obsession - anyone that follows me on instagram or read my food blog will have seen me post about this. It is the organic quinoa and spelt scone from Le Pain Quotidien.

Health & Beauty Tip: Drink water!! It really is the miracle cure for so many problems, most of the time when you feel hungry you are actually dehydrated. It helps your skin, mood and general health, so drink up!!

Fitness Craze/Product: Ankle weights, I have been using these on the days that I don't have much time to exercise. I wear them on the walks to and from work and generally when I am running around doing errands or at lunch time, they add extra resistance to give my muscles a little harder workout.

Favourite All Round Beauty Product: Organic Coconut Oil....seriously this stuff is amazing, check out my review here ... you NEED to try this stuff!!

Favourite Quote: "You have every right, to a beautiful life"  Just because you do so enjoy every minute of it :)

Turkey Burgers

These turkey burgers are so easy to make and they are such a yummy and nutritious dinner option for all ages, everyone I have ever made these for has absolutely loved them so I am sure you will too!!

 Homemade turkey burger with salad and veg.

Turkey Burger Recipe (makes 4-6)

Mix :400g Turkey Mince with 

1 Onion -finely diced,

2 Egg Whites and

40g Parmesan grated

In a bowl and then shape into burger shapes. Cook in coconut oil in a frying pan on a medium heat, turning the burgers occasionally until cooked through (should take around 15 mins)

Such a simple recipe but they are so tasty and turkey is a great alternative to beef.

My New Miracle Skin Cure.....

Neals Yard Organic Coconut Oil (£9)

A couple of drops every morning and every evening...

gives you clear and glowing skin!

Hello All! 

I have a brand new obsession that comes in the form of coconut oil. I use the Neals Yard Organic Coconut Oil that costs £9 per pot.... you can find it here

For any of you that haven't come across coconut oil before it is a miracle product! You can use it as a healthier alternative to other oils in cooking as well as on your skin and hair.

I use a small scoop on damp hair once a week as a hair mask, it really helps to lock in moisture and repair damaged ends. I have been using it on my hair for about 2 weeks and I have seen such a difference....my hair is shinier, healthier and softer.

The thing I have been loving the most though is using it on my skin. I have had problematic since I was about 15 and have been searching for solutions ever since. My current routine is washing off any make up and dirt each morning and night with warm water or my Liz Earle cleanser, then I put a couple of drops of coconut oil as a moisturiser and let it soak into my skin for about 15 minutes before applying make up or going to bed. My skin has never looked healthier, clearer or more glowing.... I love love love this product and it's many different uses!

Have you used coconut oil before? If not go and try it out!!

Thailand

Hey All!

Sorry I haven't posted in a while, I have been moving home after some personal family issues and then I took a little 2 week holiday to Thailand. It was amazing and I got to spend a lot of time relaxing and tanning by the beach. Sometimes we need to take some time out from our reality to spend time on ourselves, do some meditation and yoga and eat good food.

Here are some of my holiday snaps I wanted to share with you, I will be doing some get bikini ready with me posts over the next few weeks to share my tips on how I got into holiday shape and also to prepare for my next trip to America in July!

Enjoy!

xxx

"You have every right to a beautiful life"

 "The cure for everything is salt water, tears, sweat and the sea"

"Life isn't about waiting for the storm to pass, it's about learning to dance in the rain"