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✨The world changes when we change our perspective 🤸🏼‍♀️ #mondaymotivation #yogi

Happy Foodie Friday ✨ as promised I am sharing my favourite recipe from this week... veggie burrito bowl! Recipe for the burrito mix: - 1 bag of quorn mince - 2 tsp of paprika - 1 tsp chilli powder - 2 crushed garlic cloves - 1 red chilli - 1 onion - Handful of mushrooms - 1 red pepper - Handful of plum tomatoes - 1 tin of chopped tomatoes - 1 tin of mixed beans - 1 microwave bag of whole grain rice Method: - add onion, garlic, chilli, quorn mince and spices to a hot, oiled pan - Let it cook for around 5 minutes then add the tin of chopped tomatoes (after a couple of minutes add a little water if it starts drying up) - Once bubbling add the rest of the vegetables & the mixed beans then cook on a medium heat for 10 minutes - Heat the rice in the microwave, once the mixture in the pan is cooked through mix in the rice, chilli flakes, salt & pepper - Serve with extra veggies/smashed avo/bed of spinach to help reach your 5aday! #5aday #recipes #plantbasedfoods

Banana and cacao smoothie recipe for thirsty Thursday ✨🍌🍫(if you don’t already have a glass of wine in your hand) Recipe: - 1 banana - 1 tsp of honey - 1 heaped tbsp of cacao - 3 tbsp of oats - cup of coconut milk -Blend it all together and sprinkle with omega seeds and serve 💕 #thirstythursday #smoothietime #recipeinspo

✨ Wednesday Wisdom – this week let’s look at Carbohydrates as they tend to have a bad reputation (still!) ▫️ Carbohydrates are essential for our body, they are converted in to glucose which is used by our body for energy and keeps our organs and muscles functioning. ▫️ Carbohydrates come in two overarching forms, there are simple carbohydrates (free sugars) and complex (starchy) carbohydrates. ▫️Simple Carbohydrates sources are fruit, vegetables, milk and milk products. ▫️Complex Carbohydrates sources are beans, wholegrains (bread, pasta) rice and vegetables. ▫️All carbohydrates are broken down into glucose in our body. However, the simple/free sugars break down more quickly whilst complex carbohydrates break down over a longer period. ▫️ If we cut carbohydrates out of our diet or cannot get enough from our diets due to being malnourished our bodies turn to other sources. This may mean our bodies start converting fatty acids into energy. Using fatty acids as energy may increase ketone levels which in some circumstances can be harmful. ▫️ Did you know our brains preferred energy source is glucose and when this is not available it has to adapt to using the ketones, whilst this is happening protein is broken down therefore potentially resulting in muscle loss. ▫️Starchy, wholegrain foods are a great source of carbohydrates, they can be high in fibre and carry health benefits when consumed in a healthy, balanced diet. Foods such as wholegrain pasta, rice, grains, cereals, and wholemeal bread contain additional nutrients such as fibre, calcium, iron and B vitamins too. Teaming complex carbohydrates with protein, fruit/vegetables and healthy fats are a great way to leading a healthy, balanced diet. 🍭 Sugars can be a confusing topic so I will cover this on a separate post 🍭 #wednesdaywisdom #carbsarelife #literally

✨ Travel Tuesday... my top three tips for travelling ✈️ ▪️ Keep hydrated - this may sound obvious but drinking plenty of water 24 hours before you fly can help you keep hydrated whilst your high in the sky. I have also started taking my own empty bottle through passport control to fill up at the water fountains in the terminal, not only does this help save plastic it makes me drink water rather than just that compulsory glass of prosecco pre flight! ▪️ Pack your favourite moisturiser in your hand luggage... mid flight when you feel your skin going a bit dry or you just need to refreshen up, smothering your favourite cream on can make you feel brand new. ▪️ Stock up on your favourite snacks... you can take food through security at the airports so instead of just reaching for the chocolate and sweets maybe pack some healthier snacks too... I sometimes take a full picinic to eat on the plane 🙈 but always try and have a balanced meal before I set off for the airport too. • • • • • #foodie #foodiesofinstagram #registerednutritionist #yogi #fresh #homemade #instagood #buzzfeedfood #kitchenbowl #foodbloggers #nutrition #healthylifestyle #healthyfood #foodgasm #chefmode #foodisfuel #yogateacher #yogifuel #yogini #gymlife #balance #ashtanga #yogaflow #meditation #benddontbreak #selflove #yogalife #vinyasa #traveltuesday

✨ Be gentle with yourself, you’re doing the best you can✨ 🔸 Don’t worry if you slept through the alarm and missed the gym this morning - your body probably needed the extra sleep 🔸 Don’t get (too) annoyed if you set off earlier for work but still got stuck in lots of traffic - at least you tried to avoid it 🔸 Don’t compare your success to others who have been doing it a lot longer than you - use them to inspire you 🔸 Don’t feel guilty if you actually say no to something you feel you should be doing even though you have no time for it - we cannot do everything at once ✨ Happy Monday guys... who has thought any of these today already? 🙋🏼‍♀️ it is so easy to be hard on ourselves but why are we?! Because we should be doing certain things Instagram is telling us to? Try to be a little gentler on yourself today and do what makes you feel good, not what you think you should be doing 💕 #mondaymantra #mondaymotivation #instalife

✨ Thirsty Thursday! As promised here is one of my favourite smoothie recipes: 🔸 Banana 🔸 Handful of frozen berries 🔸 3 tbsp oats 🔸 1 tsp of nut butter 🔸 1 tbsp of collective yogurt (I use this as it has live bacteria in to help with gut health but can be swapped to coconut for vegan option) 🔸 Small cup of oat milk 🔸 Blitz, sprinkle with chia seeds and enjoy! #registerednutritionist #thirstythursday #smoothie #recipeinspo #yogi #breakfastgoals

✨ Wednesday Wisdom ✨ With the dark nights drawing in & to kick start the lovely autumnal month of October todays #wednesdaywisdom will be a reminder for you to consider taking a Vit D supplement! 🔸 Did you know… Vitamin D is also known as the ‘sunshine’ vitamin due to most of our intake being from the glorious sun. 🔸 It is made under our skin when we are in the sunlight and although we call it a vitamin it is actually a hormone that we make in our body. 🔸However, in the winter months the sunlight is not strong enough to make enough vitamin D in the skin. 🔸 PHE recently updated their guidance for our recommended daily intake of 5(ug) to increase to 10ug. 🔸Vitamin D is important for protecting muscle strength and can prevent rickets in children and osteomalacia in adults. Vitamin D helps to control the amount of phosphate and calcium in our bodies, so even if your diet is high in calcium, without enough Vitamin D you cannot absorb the calcium into your bones or cells. Phosphate and calcium are needed for healthy bones, teeth and muscles. 🔸 You may have read in some places that VitD can help with depression & our immune system, reducing the risk of the common cold. Even though there are many studies taking place in relation to these topics, there is not yet sufficient evidence for SACN to include this in their report. 🔸Vitamin D is naturally present in foods such as; oily fish (salmon, sardines, mackerel etc), red meat and egg yolks. If you follow a plant based diet you can contribute to your Vitamin D intake with foods such as sun-exposed mushrooms & fortified foods which can include margarine, tofu, plant based dairy alternatives and cereals. 🔸 In these winter months (October to March) however, we struggle to get enough from food and the sun so PHE have recommended that we may want to consider taking a Vitamin D supplement to help us reach 10ug. 🔸 For further info on who is at risk and which supplements check the link in my bio ☀️❄️ #vitamind #nourishyourbody #publichealth

✨ To travel is to inspire and be inspired ✨ 🔸 For me travelling is usually a holiday away from work but it not only helps my mind and body relax (which is pretty obvious) it somehow makes room in my tiny, little brain for new ideas, new perspectives on difficult situations and most of all fills me with gratitude. I always come home with new goals and motivation. Whether it be a sunbathing, trekking or partying break, getting away from the day to day life can really help recharge and reset the mind... you don’t have to even step on a plane, taking time away in the UK and getting some extra fresh air that you don’t usually get in an office or studio can work wonders too! ✨✈️ #traveltuesday #holidayvibes #registerednutritionist #yogi

✨ You don’t have to go fast, you just have to go ✨ 🔸 Make today the day you ‘go’. It is so easy to compare our journeys to everyone else’s at work, on social media or in our personal lives which can leave us feeling overwhelmed but if you have a dream you want to pursue or a goal you want to achieve then start it today... It may be sending that initial email, introducing yourself to somebody new at work or telling a friend your ideas. It all counts, no matter how small you may think it is! I’m not the best at getting sayings right but I do know ‘Rome wasn’t built in a day’ so use this brand new week to motivate you to go ✨ 🔸 ps: I once heard ‘If Instagram shut down tomorrow, where would it leave some people?’ Over night successes pop up all the time but it is hard work over a long time that really pays off, try not to measure someone else’s journey from how many followers they may have🧘🏼‍♀️ #mondaymantra

Latest Blogs

Myth Busting – Carbohydrates
Sustainable Eating
The ‘F’ word
Plant Based Diets
Super Easy Smoothie Bowl

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