Sunday 28th October LIVE – Staying Healthy Edit

We all lead such busy fast paced lives these days that we often forget to take a step back to assess how we are feeling. It’s only until something happens that we often consider making changes. But here’s the thing, if we make the changes or take the steps to improve our health we hopefully don’t have to go into panic mode to try to improve our wellbeing.

You know the saying ‘burning the candle at both ends’, well that’s what I often do. How many times have you found yourself picking up your phone whilst watching T.V,  staying up past your bedtime because you want to squeeze in one more episode of a netflix series, skipping breakfast because you haven’t given yourself enough time in the morning and end grabbing something from a coffee shop, skip your gym session in place of a glass of wine because you’ve had stressful day? All sound familiar?Yep this is me too!

I sometimes loose sight of my health goals and before you know it I’m feeling rundown, stressed and lacking in any energy.

So this edit is about helping all of us get back on track!

Don’t be so hard on yourself 

Yep that’s right it’s ok if you’re not perfect. We often set ourselves unrealistic goals and as a result we are setting ourselves up for failure. Remember that small changes make a big difference.

Dr Ragan Chatterjee from BBC’s ‘Doctor in the House’

The Four Pillar Plan

I highly recommend subscribing to Dr Chatterjee’s Podcast – ‘Feel Better Live More’

Being inspired by a book or a podcast always helps me get back on track as does keeping a journal with my goals written in.

kikki.K Habits Journal 

Drink more water

How many times have we heard it? The suggested daily amount of water we should be drinking is between 1.5L – 2L.

Staying hydrated helps your brain and liver function, it keeps your bowels moving, improves your complexion and will boost you immunity.

You don’t need to drink just plain water, herbal teas count as do foods that contain high levels of water like cucumbers, celery and watermelons etc.

Consider investing in a reusable bottle rather than buying bottled water and filling up from the tap. Not only is this more cost effective but is better for the environment too!

Typo Double-walled Stainless Steel Bottle

And if you’re not keen on plain water you can try infusing it using lemons, cucumber, mint or berries.

Fruit Infuser Water Bottle

Green should always been seen

Eating a healthy balanced diet is so important to our health as is eating things in moderation. Don’t deny yourself anything as you will only end up craving what you fancy and then you’ll begin to build an unhealthy relationship with foods. Eating well 80% of the time is always my goal. This way I don’t feel like I’m missing out and I’m enjoying the foods I eat.

My key to eating healthy is to always make sure you see something green on your plate everyday. Dark green leafy vegetables contain important minerals such as calcium, magnesium, iron, potassium, vitamin A, vitamin K and vitamins B1 and B2.

If you struggle to eat these then make yourself a smoothie or a juice using these ingredients.

NUTRIBULLET 1000 Series Blender

Masticating Juicer

My top tip when looking to buy juicers or blenders is to go for as much as you can afford because the higher the speed the better quality juice and smoothie you will get. When buying a juicer it is also important that you look out for a masticating juicer over a centrifugal juicer as these can deplete the nutritional value of your ingredients as they get heated in the process.

This is something I try and do daily as well as cooking all my meals from scratch.

I try to buy local and seasonal produce and I always plan my meals ahead.

Always remember to set yourself up for success!

Magnetic White Board Fridge Meal Planner

Move more

Regular exercise can make you feel happier, improve your skin health, increase your energy levels, reduce your risk of chronic disease, improve your brain health and memory, help with relaxation and sleep quality and is good for your muscles and bones.

Need I say more!

Yes it is easier said then done and with a very busy schedule I just can’t always fit in time to workout let alone join a gym, nor can I afford it!

My daily goal is to take 10k steps.

What that does is encourage me to take the stairs over the lift or escalators, walk to the shops and school and sometimes if I have time I get off my train a stop earlier so I have a little further to walk.

Since having my fitbit fitness tracker I have definitely made more effort to do this!

Fitbit Alta Activity Tracker

Get more sleep

This is something I really do struggle with especially after becoming a mum. Some days there just doesn’t seem to be enough hours in the day.

Getting between 7-8 hours will improve your immune function as well you concentration and productivity. It will also help improve your stress levels, mental state and curb inflammation which is linked to heart disease, arthritis and premature ageing.

If you struggle to settle then maybe try using a pillow spray.

thisworks Pillow Spray

This is something that has definitely helped my children get a better nights sleep.

Bloom and Blossom The BFG Pillow Spray

(Gifted)

 Reducing your exposure to blue light will also ensure you get a better nights sleep, which leads me to my next point.

Unplug once in a while

Too much screen time has a direct effect on your brain chemistry and can cause anxiety and stress. Try getting getting back to nature or picking up a book to read.

Manage your stress levels

We all have stress in our lives and it’s inevitable to avoid but how we deal with it is the key!

Consider including 10 minutes of mediation into your daily routine. With life being so busy and constant we never give our brains a chance to switch off.

There are many apps out there now that can help with this. It doesn’t mean we are all going to become hippie experts or join a shaolin temple but it gives your mind a chance to just switch off.

Calm App

Don’t forget to check my other blog post under Wellbeing for more health tips and also give some of my health recipes a try!

Head over to Ali’s blog to see her edit too!

Home hair care is the way forward for me especially since having kids. Finding the time to fit in a trip to the hairdressers is something I begrudge doing! I love the finished look that I could never achieve, but I really can’t bare having to sit in front of a mirror for an hour or more. Does anyone else relate to this?

I’ve never been one for experimenting when it comes to hair apart from when I was at university where I decided to go pixie short with my cut. I loved the freedom of not having to do anything in the mornings and the little amount of time it took to wash and dry. But the novelty soon wore off when I realised I had to make more frequent visits to the hairdressers to maintain this short style! And so I grew it back again.

My hair has a natural curl to it and is very fine. I used to always wear my hair curly then after having my children I started to straightening it as the curls began to look limp. This eventually takes it toll on the condition of your hair and it is quite dry these days. Then add to this the fast sprouting greys that are now appearing, which on brunette hair is difficult to hide!

And so my journey into hair colour has begun! I have tried both salon and home colours and as of yet still not convinced with the finished look. When Josh Wood contacted me a few months back offering me some of their home hair colour products to try and review, I jumped at the chance.

Josh Wood Colour Everything Mask

Josh Wood Colour Shade Shot

They offer an online consultation which will advise on what products are suitable to you. Having not long coloured my hair at a salon I wasn’t able to try one of their home colour products so I decided to go for the  Cool Me Down Colour Shade Shot combined with the Josh Wood Colour Everything Mask. This would boost my colour and neutralise any orange or red tones as well as leaving it nourished and glossy. There is also the option to go for a Warm Me Up Colour Shade Shot depending on your colour needs. These products are available for both blondes and brunettes.

Josh Wood Colour Root Marker

You mix the two products together into a bowl as instructed on the packaging and apply it to freshly washed wet hair and leave this for 10 minutes to work it’s magic. Rinsing off the treatment I could already feel the difference in my hair. It felt smooth and silky with the knots just falling out. This hair mask is definitely worth a try, even without the Shade Shot as it leaves my hair feeling smooth and nourished.

After blow drying my hair I could notice a little difference in using the Shade Shot. I think the more you use it the better the results! The last time I used it I had several people asked me if I had my hair coloured and complimented the way it looked. These Shade shots are definitely worth a try!

ghd AURA professional hair dryer

My friend was also given some products to try who has thick blonde hair. She colours her hair regularly with blonde highlights so wanted to try the Root Marker along with the Everything Mask. This is a handy handbag sized product. You can use it to cover up those stray grey strands as well as using it as an eyebrow pencil. That said she felt that maybe she had selected the wrong shade for herself. It didn’t give her the coverage she had hoped for.

Once again the Everything Mask was just as effective, making it more manageable  and left it feeling nicely conditioned. She has also used this mask on her daughters hair. They both have very long thick hair and found it very nourishing.

These products are definitely worth a try especially if you are short on time and money. I hope to give their permeant colour a try next!

Photographer – Jenny Duce

As soon as the clocks go back and the dark nights fall in fast you know that winter is here. We’re all huddled indoors with the heating cranked up getting our ‘hygge’ on!

Then come all the colds and sniffles!! As soon as the kids head back to school after that October half term the childrden literally drop like flies with one virus after another.

Somehow we’ve managed to stay well over the last year (I say this with my fingers crossed hoping I haven’t now jinxed myself!) by implementing simple things that make a lot of difference.

SLEEP

Never underestimate the power of getting a good nights sleep. Everyone in the family will benefit from it. When we don’t get enough shut eye we lower our immunity, increase our stress levels and we are definitely more irritable. Rest is healing and we do so much in our days that we have to stop and recharge. You know that old saying ‘burning the candle at both ends’, well it’s true – you just CAN’T do it!

Get into the habit of having an early night. Run yourself a bath, dim the lights and burn a candle and DO NOT expose yourself to electronic devises an hour before bed.

Disrupting you circadian rhythms can eventually lead to the risk of you developing diseases like cancer.

Circadian rhythms can influence sleep-wake cycles, hormone release, eating habits and digestion, body temperature,and other important bodily functions.

I recently invested in a silk eye mask to sleep in from www.jasminesilk.com/silk-eye-masks and it has made such a difference to. Even my kids wear one to bed now ( they asked! ) and I’m now having to wake my youngest up. This is unheard of!!

HYDRATE

We all know that we need to drink more water right?! Dehydration will leave your body unable to eliminate toxins and waste materials effecting how your immune system will fight infection. It can also effect your energy levels as well as your ability to sleep.

Aim to drink eight glasses throughout the day. It’s actually not that hard once you put your mind to it.

Try investing in a reusable water bottle so you always have water to hand. I love this stainless steal bottle from www.tkmaxx.com

EXERCISE

As little as 20 minutes of moderate exercise a day can boost your immune system.

Physical activity can help flush bacteria out of your lungs and airways. The brief rise in body temperature during exercise may prevent bacteria from growing and help the body fight infection better.

It’s also a great way to slow down the release of stress hormones.

But remember don’t over do it………..it’s all about balance.

DIET

We all know that eating fruits and vegetables are good for us!

Our gut holds the key to our health with 70% of the cells making up our immune system.

Eat more of the right foods and you will feel much better.

Add more greens to your diet as they are better than multivitamins. Include things like kale, spinach, broccoli, swiss chard, rocket and watercress etc. You’ll be upping your intake of Vitamin A, C, K, E, calcium, magnesium and potassium.

Try making a smoothie that is green, drink green tea, include more salads and garnish with parsley.

Think about turning your plate into a rainbow – the sight will excite you!

Reduce your sugar, alcohol and caffeine intake. The less you have the less your body will need them.

FRESH AIR

Get outside more!

When the weather is miserable it’s easy to curl up on the sofa and turn the thermostats up.

The air pollution in our homes can often be worse than outside. Air pollution can create some major health problems and people who suffer with asthma will struggle to breathe.

As an asthmatic I can definitely say that when I’m in a house that is too hot and lacking in air flow, I really notice a difference in my symptoms, making it harder for me to breath with ease.

We need oxygen full stop. The more exposure we have to it the better. It helps our bodies produce more white blood cells which kill off bacteria and fight infection.

Breathing in fresh air will benefit your lungs, mood and even help regulate your circadian rhythm thanks to the exposure of sun light.

Whether you choose to go out for a run, walk, cycle, sunbathe or maybe even a bit of gardening, just get out there whatever the weather!

I hope that you find this information helpful.

I am not an expert nor do I have medical knowledge.

I’m a huge fan of juicing and it’s a great thing that it is now such a trend but I do hope that everyone really understands the true benefits that we can gain from our daily juices.

I started juicing almost three years ago after extensive research during my sisters battle with bowel cancer. Unfortunately we couldn’t convince her of the benefits and by this stage her cancer had progressed so she was unable to eat or drink anything.  With this diagnosis in the family I could not ignore the information  I had discovered and so my juicing journey began.

Apple, Carrot & Lemon Juice

This juice is a real favourite in my house and with two little boys to win over I always go to them for their verdict. Okay so they’re not going to like every juice I put in front of them but I will certainly keep exposing them to every flavour I can so that I’ll never limit their taste buds or diet.

We’ve all heard the old saying “an apple a day keeps the doctor away” and this couldn’t be more true. The compounds in apples are high in antioxidants, anti-inflammatory and anti-cancer properties.      Asthmatics could really benefit from juicing apples and it is said that asthmatics who drink a daily dose of apple juice will encounter less wheezing and asthma attacks due to the high Vitamin C and anti-oxidant compounds. Don’t get me wrong, I’m not a doctor but as an asthmatic myself I can honestly say that my condition has greatly improved and if you were to look at my medical records you would see that my need to use my inhalers has reduced considerable to the point that I barely use it.                                                         Not only are they a good source of Vitamin A and C but also of potassium, calcium, iron and phosphorus. Apple peels contain a third more of the fruits compounds thought to be useful in fighting certain cancers such as lung cancer. It can also help battle against heart disease.  Quercetin which is found in the peel may be particularly helpful in the fight against colon cancer.

The carrot is one of the most healing foods especially when juiced. It’s a source pro-vitamin A, Vitamins C, D, E, K, B1 and B6. They also contain phyto-nutrients which are nature’s marvellous provision for healing of various diseases. Drinking carrot juice regulary will help protect the respiratory system from infections and free radical attacks. A carrot a day significantly reduces cancer risks. They also help ease congestion by dispelling mucus from the ear, nose and throat area. They are also great for boosting the immune system by increasing the production and performance of white blood cells.

Lemon juice acts as a antibacterial force inside your stomach. They’re immune boosting and help alkalise the body. It is a great liver cleanser by helping the liver flush out toxins. They contain powerful antioxidants that help neutralise free radicals and help reduce inflammation. Lemons also contain anti-cancer properties which slows the growth of tumours. It is said that a tablespoon of lemon juice an hour before each meal can relieve asthma.

With all this in mind what are you for?? Get juicing!!

IMG_8642 IMG_8641 IMG_8515

On our way to our friends the other week we were greeted with a beautiful sight, it was the most amazing rainbow! I haven’t seen one so bright and clear in years and it really amazed me. I  could get lost staring at such natural occurances, it truly fascinates me. And then this got me thinking about all the different and amazing natural foods we can eat that are full of deep colour. On a plate you can have your very own rainbow every day! If you keep this idea in your mind then you’ll be sure to get all those nutrients and minerals.
Red
Tomatoes, watermelon, pepper, radishes, apples, strawberries, raspberries, pink grapefruit, grapes, pomegranate, cranberries, rhubarb, cherries.

These red coloured foods are high in vitamins, minerals and antioxidants, all of which will help prevent disease.

Orange
Oranges, mango, squash, sweet potato, swede, pumpkin, cantaloupe melon, peppers, carrots, satsumas, peaches, apricots, nectarines

Orange coloured foods are rich in carotenoids which has been shown to reduce the risk of some cancers such as lung, colon, bladder, cervical, breast and skin.

Yellow
Sweetcorn, lemon, yellow pepper, honeydew melon, pineapple, grapefruit, potatoes

Yellows are full of vitamin C and these nutrients can help your heart, vision, digestion and immune system. Other benefits include healthy skin, wound healing and stronger bones and teeth.

Green
Lettuce, avocado, spinach, broccoli, peas, cucumber, watercress, courgette, leeks, kale, spring cabbage, green peppers, brussels sprouts, asparagus, pears, green apples, kiwi, green grapes, lime.

As well as being a good source of vitamin A and C, foods such as leafy greens are a great way of getting calcium into your diet. It has also been said that they are believed to play an important role in controlling food allergies, inflammatory diseases and obesity, and may even prevent the development of bowel cancer.

Purple/ Blue
Blackberries, blueberries, plums, prunes, grapes, raisins, figs, black currants, purple cabbage, red onion, aubergine.

The compounds found in these coloured foods are said to mop up free radicals and soothe inflammation. They will also reduce the risk of high blood pressure and people that consume such coloured food would be less likely to be overweight. There is also evidence to suggest that purple foods improve brain power.

I survived the 3 day detox!! Great news……was it worth it? It depends on how you look at it I suppose. I would say that I generally eat well – I try to eat organic (which people have real mixed opinions on but I believe it’s right!), I follow a predominantly vegetarian diet which includes plenty of whole grain and plant based foods. I avoid processed foods and anything that contains a list of ingredients which I’ve never heard of or can even attempt to pronounce. If you’ve been following my blog, after an indulgent weekend (which was amazing!) I was left feeling sluggish and bloated and I felt I needed to reset my system. The strange thing about the 3 days was the fact that I didn’t have any bowel movements. I wasn’t eating anything but with all the juices and smoothies I was expecting to be totally flushed out. Not quite sure what happened there. I think it was possibly down to my water intake or my lack of it. I’m normally very good at that, as if you know me, you’ll know that I never leave home without a large bottle of water. But with all the drinking I was doing, I didn’t feel I needed as much! And also due to the fact that I’d eaten a lot of food that I wouldn’t normally over the weekend before I started. Anyway everything cleared out the day after I finished (which was after my first coffee!) and I felt pretty good and energised. I went fairly easy the first day back to normal as I was worried about shocking my system. I definitely felt more conscious about what I wanted to put into my body after all the hard work of those 3 days! I was even told that I was glowing by my brother but he had seen me on the second day into the detox when I felt shocking and clearly it showed!! I would say that my system was working really nicely after the three days and made a real difference. My skin on the other hand has really suffered as I have had a terrible breakout a week after. It is hard to say whether this is due to the detox or other factors that have affected the balance. Problem skin is so difficult to pinpoint that it is hard to tell. My skin has always been a battle for me and I’ve never really managed to get to the bottom of the underlying issue of what may be causing it! The 3 day detox didn’t help on that front but overall I would say that it has helped clear out my system, improved my energy levels and made me feel clean again. Would I do it again? Yes I probably would but only once a year. If you eat clean and fresh foods for the majority of the time then you really don’t need to follow a detox unless you are run down or have overloaded your system with toxins. All you need to remember is balance!

I woke up this morning feeling ok but once I was downstairs and getting on with the morning routine with no coffee, I have to say the headache I had didn’t feel great. I drunk my hot water with lemon then got on with preparing my breakfast feeling a little disorientated. I knew then that this was going to be a long day!!
Breakfast – Kale, Berry and Acai Power Smoothie.
This was really thick and I have to admit I actually didn’t like the taste or consistency. I was expecting it to look like the lovely red/pink colour as pictured on the Deliciously Ella app but mine was more like green slime. After a while you get used to the taste, which in the end wasn’t so bad. My headache lingered on so I decided to get the boys ready and get out for a walk in the fresh air and sunshine. We had a pit stop at our lovely local artisan bakery. I’d promised the boys a hot cross bun each ( which are probably the best I’ve eaten) and stepping in there with the amazing array of freshly baked bread, cakes and pastries, I was feeling slightly sorry for myself that I would be missing out today! ( I am rubbish but I do love food!!) We left with only the two buns and I did feel proud that I was able to resist, honestly if you know I really have no willpower!! We walked for an hour and a half and I felt quite energised and my headache had lifted. Once we returned home I got on with preparing my juices and smoothies for the rest of the day.

Lunch – Mint, Apple and Pear Juice
I loved this juice!! It was so refreshing and a real thirst quencher. I will definitely be making this one again. The only disappointment was, it was over too soon. I wanted to keep on drinking this. I felt fine until around 2pm when I started to feel drained and lethargic. I just wanted to get into bed and have a sleep! Obviously that wasn’t going to happen. As the day went on my headache returned and it actually felt like somebody had stuffed my head with cotton wool!! I’m really selling this this to you right?!

Snack – Very Berry Juice
Yum yum yum! This one was delicious and saw to the afternoon cravings, but I was still feeling terrible although throughout the day I haven’t felt hungry.

Dinner – Green Monster Smoothie
This was unpleasant and I struggled to drink this one! It’s now 10pm and I feel shocking! I have one day left and I cannot wait! I hope that this is doing me some good but it has got me thinking that if you are eating well with the right kinds of foods then there really isn’t a need to do a detox. If you are living with a condition or illness and you’ve been living on a diet of processed foods then this is great. I’m sure my body will be reaping some benefits from this detox but right now I’m wondering how the hell will I get through tomorrow. Oh dear……..

So it’s been a great weekend and guess what??? We’ve over indulged!! Is there anyone else out there who is feeling bloated, sluggish and dehydrated? Our good friend has been celebrating her birthday and we were invited over for a ‘come dine with me’ experience! No children for this event and with the kids packed off for a nights stay at their grandparents (which is rare), there was no holding back on the events ahead. We were presented with a seven course meal so as you can imagine we were rolling off of our seats when it was time to leave. The cocktails and wine were flowing and with two deserts and cheese and biscuits to end, I was wondering when I would eventually pop! It was truly delicious and amazing but today we are feeling the aftermath of such gluttonous behaviour.

Ok so you get the picture and this is why I am definitely in need of a detox! I will embark on a 3 day detox as of tomorrow which I have found on the ‘Deliciously Ella’ app. I will keep you posted on my day by day progress. Wish me luck!!

How many of you are having a meat free day?? How about having a meat free Monday every week!? Did you know that high consumption of processed and red meats are linked to the development of bowel cancer. To add to this you are also increasing your risks of heart disease and diabetes! So come on guys, join in on challenging your vegetarian culinary skills! Not only do we need to consider the health impact but also the ethical and environmental impact that comes with eating all this meat! I get the feeling that everyone panics about not getting enough protein if they were to eliminate meat from their daily diets. If you’ve followed a low carb diet, you are probably worrying about the weight you would gain if you weren’t able to have meat. But are we REALLY meant to consume the amount of animal products that we do? Don’t get me wrong I’m not telling everyone to become vegans or vegetarians ( I enjoyed a roast dinner of lamb on Sunday and it was delicious!) but I just think we should put a little more thought into the foods we put on our plates. This week in Australia is a national Meat Free Week and what a fantastic idea. Maybe we should try and adopt this sense of awareness. It really is worth a try as so many people would start to feel the benefits, not just in ourselves but also in our environment!

The training commenced today with some reluctance at first. What with getting breakfast sorted and kids dressed, juicing, preparing packed lunch and getting to school on time, once we’ve returned home and look around at the destruction of the morning, I’m thinking a nice coffee would be great!! But no this is something I need to prepare for properly and I’m all set in my training gear which was slightly concerning for my four year old to see! We were just about to leave when he asked whether I would be getting dressed to take him to school as he was worried I was still in my pj’s. So clearly my exercise regimen has been somewhat nonexistent.I’m following an interval training programme which is perfect for me as it only takes a maximum of 30mins everyday but I’m on the treadmill and I’m looking at the distance I have run thinking…….there is no way I’m going to be able to run 10k but I got through it and with some work and dedication I’ll achieve it!