The appetite for posting and consuming stunning photos of food cooked at home and in restaurants is at an all-time high thanks to Instagram or insta-gratification as I like to call it. Can you believe that more than 500 million people love to snap, upload, storyboard, swipe up, down and comment on this social photo app across the globe, with three-fifths of these using the app daily to take snapshots of their lives.

Given that you’re here on the Supercharged couch with me, it’s likely you're as keen as mustard about food as we are. That’s why we’ve pulled out all the stops to create an ‘Instagram 101’ article for those of you who want to shout loud and proud about their culinary talents, flavoursome photos and random sprinkling of salt from a great height on ‘the ‘Gram’.

Natural light can really make your dishes shine

It doesn’t matter whether you are taking snaps from your kitchen or a restaurant, the success of most Insta-foodies relies heavily on soft natural light. Many Instagrammers will only take photos of their food in daytime when the natural light is plentiful. If you're visiting a restaurant, ideally you should request a table close to a window or door to enable light to flood across your dishes.

Natural light is especially effective at allowing colorful dishes and ingredients to shine. Take my roasted vegetable stock as an example, which benefits from natural light kissing the darkened pot and bringing all those delicious vegetables to life.

Don’t over-edit your photos

There is a tendency with some Instagrammers to go heavy on the filters of their food photos. In fact, some of the filters can spoil the quality of the images instead of enhancing them. Instagrammer @theboywhobakes recommends avoiding using your smartphone’s flash too as it can also create an artificial appearance to your dishes. Photo editing apps like VSCO are said to be very effective at giving you the control you need without your feed becoming too staged and force fed. If you tend to over-edit your photos, consider using one of the simple resizing apps that allow only cropping pictures and almost nothing else. A photo of your dish taken in natural light and copped carefully might be all you need to make a good picture! Also try an instagram story maker.

Get inspiration from photographers of other still objects

Photographing still objects or people doesn’t have to be difficult. There are photographers who manage to capture the essence of various hobbies and industries that don’t require people jumping around or moving fast like professional athletes. Take poker for instance, which by its very nature is a sedentary pastime. Poker photographers make the pilgrimage to Las Vegas each year for the World Series of Poker, with ‘Sin City’ considered the mecca of this pastime among the poker fraternity. They manage to capture the essence and drama of poker tournaments often through anticipation and timing. By understanding how each player displays emotion after winning and losing hands, it’s possible to use their tendencies to anticipate the perfect shot of elation, resignation or downright despair.

Don’t stress about making your photos too perfect

Food looks at its most delicious when it is served and presented authentically. Whether it’s oozing with sauce or dripping with juice, make sure your photos demonstrate all aspects of your dish. This can certainly make your meals appear more wholesome and genuine, particularly if it’s home-cooked fare. If there’s a lot going on the plate, be sure to give it room to breathe. Try not to overcrowd it with other accessories like crockery and table decorations – let the plate do the talking. A picture is worth a thousand words after all!

Snap what you like, not what you think will get likes

A trap that many food Instagrammers fall into too easily is trying to take shots of food that they think their target demographic will like, not what they like. What really builds Instagram followings is authenticity. Although magazines like Elle recommend that you focus on meals that work aesthetically for Instagram, many users will be able to see through this insincerity. People will follow your feed if they see passion and love for what you cook and devour. Eat and create the food that you find delicious, not what you believe others find tasty. Be original with your feed. The last thing you want is to be a carbon copy of someone else.

Acquaint yourself with your phone’s photography features

Before you start spamming your Instagram feed with dishes, make sure you understand the full power of your smartphone’s photo functionality. Get to grips with using exposure and focus with your lenses and start to have fun with the kind of backdrops that can help your food sing on-screen. It doesn’t matter whether it’s tablecloths, tiled floors or textured wallpaper, it’s all about investing time and energy in creating the perfect environment for your food.

Enjoy creating and sharing your images!

Lee xo

One of the first steps to good gut health is to learn as much as you can about your unique relationship with this integral body part and its systems.

Today I’m sharing a fantastic educational e-course offer that I’m super proud to be a part of.

The Gut Health Super Stack is an in-depth e-course that brings together some incredible resources that will help you to not only get great results but also assess your own gut health needs, and give you access to stress management tools in a supportive private online community.

Our gut is the center of all health and well being, both physical and mental. For centuries medical experts in Japan recognized gut health as the core to health and vitality.  Called both onaka, ‘honored middle’ and hara, the ‘center of spiritual and physical strength’, the large intestine has long been venerated in the far east as the location of the soul.

And now, both Western medicine and the food industry are catching up. Studies on the gut microbiome are proving over and over just how much a healthy, balanced gut biome can change one’s life for the better. Which is why more and more people are turning toward the holistic benefits of nourishing their gut microbiome.

A healthy microbiome contributes to...

• Improved digestion. A healthy gut is filled with a diverse and balanced group of bacteria needed to fully absorb and transmit nutrients to the body to maximum effect.
• A strengthened immune system. A healthy gut is the frontline defense against ingested pathogens. It competes for nutrients and starves harmful pathogens, which protects your body from bacterial overgrowths which can lead to illness and inflammation.
• Improved mood and cognition. The gut microbiome is connected to the brain via the gut-brain axis, a 24/7 biochemical communication. Gut bacteria make 90% of our serotonin which regulates emotions. A healthy, diverse microbiome enables the effective release of neurotransmitters from gut microorganisms. Research suggests a healthy gut can contribute to improved mental health and help with depression and anxiety.
• Bone health. Studies show most Americans do not get enough calcium in their diet. A healthy gut microbiome can help increase absorption of calcium.

As if that's not enough, research shows that an unbalanced or non-diverse gut microbiome has a proven connection with obesity. Other studies have linked a balanced and diverse gut microbiome with sustained and healthy weight.

If you’re keen to access new material and get your gut health on the right track, the Gut Health Super Stack includes a hand-curated collection of premium tools and resources.  It’s a diverse collection of everything you need to start and maintain your gut health journey, including a vast array of assessment tools, troubleshooting blueprints, recipes, meal plans, nutrition guides and stress relief methods and it includes my very own Heal Your Gut book.

Whether you’ve tried gut health before, or you’re just starting out, this collection of resources will open the way to the benefits of a clearer mind and elevated mood, better resistance to illness, a stable and healthy weight, and an abundance of energy.

With the Gut Health Super Stack, you’ll be able to:

• Assess your gut health needs with personalized self-assessment tools
• Eradicate the harmful pathogens that cause chronic health issues
• Know which foods will heal you and which ones cause inflammation
• Use a powerful acupressure routine to boost digestion and strengthen immunity
• Maximize nutrient absorption and stabilize your weight
• Discover proven solutions, make educated changes, and take back control of your health
• Seal your gut so it no longer leaks harmful microorganisms into your blood
• Access over 90 anti-inflammatory recipes to heal and nourish your gut

Interested? Here’s a sneak peak at what’s inside...

• Get lifetime access to 14 premium gut health e-courses, where world-class experts show you how to revitalize your body and mind with nutrient-rich meal plans and recipes, beat chronic inflammation, shift stubborn weight, and get on the fast track to health
• Download and keep forever 3 gut health bestsellers where you’ll discover the secret to sealing a leaky gut (for good), how to reduce the pain and discomfort of IBS and IBD, and how to reverse chronic disease
• Get the answers and support you need from exclusive gut health leaders and communities prepared to help you every step of the way
• Kickstart your life with a transformative gut health training program proven to boost your health in just 28 days
• Get instant access to a comprehensive series of gut health master classes, revealing journals, and investigative workshops to launch you on your journey to optimal health at a pace you decide.

Please click here to see everything that is included in the super stack.

The value of the pack is $2700 but it's going to be offered at $49 for the next 7-days to the 21st April 2020, so it's really good value.

Let me know what you think of it.

Happy gut health!

Lee x

The kitchen in most houses is the social centre of the home, and now more than ever, with more people self-isolating, it’s really coming into it’s own. It’s the one communal area of the house that is getting a lot more contact and foot and hand traffic.

Please indulge me for getting on my soapbox here for a moment.

I’m the kind of person you’ll always find in the kitchen at parties! As a self-confessed fastidious clean freak, along with many others, when you think about it, this really is our time to shine… and wipe, and rinse and spray and get-into-the-nooks and..... well you get my drift here.

If you think about your kitchen as a germ crime scene, then let’s make the most of our time at home, make it fun by snapping on the gloves, arming ourselves with anti-bac spray and getting all CSI on it!

Covid-19 is, in many ways a contact virus. It cannot only spread via person-to-person transmission, but also via the surfaces and objects we touch. One of the ways to stay on top of things is to anoint a Coronavirus Czar. Someone that no one likes to mess with at home, who’s across all the latest information and can be really motivating when it comes to setting and following Covid-19 kitchen rules. The kind of family member who enjoys organisation, cleaning and anti-bacterialising and cannot sit through an entire episode of hoarders without getting twitchy.

At this moment, there is no current evidence that COVID-19 is transmitted through food. Having said that, extra care should be taken with hygiene to reduce the risk of food born illnesses.

Importantly, you want to try and stay in good health at times like these and keep your immune system strong. You can read more about immunity here.

The World Health Organisation suggests that if you’re eating meat then cooking it well is best. All raw meat can contain microorganisms and bacteria that can cause food poisoning. This can help prevent cross-contamination.

Keeping your fruit and vegetable intake up can be challenging during lockdown. If you’re cutting or grating fresh produce such as tomatoes, cucumbers and strawberries, a study shows that viruses such as Norovirus and Hepatitis A can be transferred from contaminated produce and onto knives. If you’re planning on using the knife again to cut another ingredient, it would transfer the virus from the knife to another food source. This highlights the importance of cleaning knives between uses to prevent cross-contamination in the kitchen.

Here are my twelve tips to good hygiene practices when preparing and handling food:

• Wash your hands before handling any food, and even when you are touching and preparing raw and then cooked foods
• Wear durable nitrile gloves when cleaning your kitchen, handling chemicals cleansers, and disposing of waste products. 
• Clean your knives between use
• Ensure you’re cooking meat thoroughly
• Use separate chopping boards for uncooked meats and vegetables
• Cover your mouth and nose when coughing and sneezing. Then re-wash your hands
• Avoid contact with other family members in the kitchen if they’re showing any symptoms
• Think forensically! Regularly clean and sanitise workbenches and equipment, clean frequently touched surfaces such as door handles and light switches. Don’t forget all the knobs and knockers and handles, the ones on the stove or where you pull out your drawers
• Use clean utensils for eating and drinking, maybe try and have your own set and use those
• Use a hand sanitizer
• Pop a note on the fridge explaining that everyone needs to wash his or her hands before and after dinner!
• If you recycle, empty the food waste bin more frequently to avoid build up which could attract pests
• And finally, walk the perimeter with your disinfectant spray gun and squirt with abandon

Coronavirus is destroyed by hot water, so if you're using a dishwasher, set it to above 60 degrees and use sanitisers in the kitchen and that should do the trick.

If you do happen to have an upset stomach or food poisoning, our Love Your Gut powder  and Capsules are anti-bacterial, anti-viral, anti-fungal and anti-parasitic and will help to gently cleanse the gut and remove bad bacteria, heavy metals, waste and toxic substances.

Happy Cleaning! And by the way if you need them and are keen to make your own cleaning products, you can find some cleaning recipes over here.

Ever looked in the fridge and wondered, what can I make for dinner tonight? It’s a question that comes up regularly in kitchens across the world. I know it’s the most repeated question in our house! Especially at a time like this when many people are in self-isolation because of Corona Virus.

In these instances, when I’m not sure what to make and I’m looking for a fool-proof, easy meal with a big hit of vegetables, I always go to my ‘fall-back favourite’, the trusted frittata.

It's also affordable to make at $3.25 per serve (6 people) plus you have leftovers too!

This high protein, green filled meal is not only supercharged, but also perfect for vegetarians. It’s a great way to get a big hit of vegetables in one go, just my style!

What I love about frittatas is that you can easily mix and match ingredients and basically use whatever you have sitting in your crisper drawer or even use frozen vegetables if you don’t have access to fresh right now. Having a couple of packets of snap frozen vegetables in your freezer will still make this recipe work. Stock up on edamame peas, spinach, broccoli and green beans and you’ll have handy healthy ingredients to throw into the mix. Check out my free 14-day Healthy Shopping List and Kitchen Plan here.

I usually pair a slice for dinner with some greens and a side of Savoury Smashed Root Vegetables, then we store the remainder in an airtight container for the following day. I call it supercharged stockpiling!

The frittata leftovers are then sliced into wedges to pack for lunches, another dinner option, or snacks. It’s also a viable option if you are travelling into work at this time, as it’s wonderful eaten as a cold dish, plus it’s perfectly easy to warehouse.

When creating supercharged meals, think about adding different herbs, spices and flavours and different textures and temperatures, as this will give you variety and the sense that you’re not eating the same meal over and over.

I’ve used garlic in this dish, as it’s a winning ingredient because not only does it intensify a dish and impart rich flavour, it’s also an all-rounder when it comes to promoting health. Garlic is a strong anti-bacterial, anti-fungal and anti-viral agent, which is why getting stuck into it during cold and flu season, can help you stay healthy.

When you start by sautéing onion or garlic at the beginning of your cooking story, you’ll find they’ll unleash a powerful flavour that lends itself to releasing the aromas of other ingredients in your dish. Some people like to add it in towards the end of a dish; it’s entirely up to you. What is so good about the strong flavour profile is that it will only increase the longer you wait to eat it. That’s why it’s perfect to include in a dish you plan on reheating the next day.

Frittatas lend themselves to the use of different herbs and spices, adding a delicious aroma to your meal in addition to loading your dish up with health-promoting properties. This is especially important for families who need to satisfy the taste buds of their children or partners.

Discovering the different flavours and aromas of herbs and spices already in your pantry can be the difference between your family pushing their plates away and eating their meals with delight.

If the thought of herbs and spices gets you into a muddle and tarragon and oregano sound like American states, I’ve created a wonderful reference guide which includes all of the most common and some uncommon herbs and spices here. I’ve detailed thirty-seven of my favourite herbs and spices to zest and flavour your meals and give them a whole new lease on life.

A Supercharged tip is to store dried herbs and spices in a cool, dry place preferable not above the oven. This will keep them in peak condition. Dried or dehydrated herbs keep fresh for a year but it’s helpful to write use by dates and label them just to make sure.

I always try to stock some good quality sea salt or pink Himalayan salt in the pantry, which contain minerals to add even more nutrition and great flavour to your cooking.

Adding sweet vegetables such as frozen peas to your meals will give you the fibre needed for good gut health, one of my key principles for health and they taste wonderful in this frittata.

If you don’t have fresh tomatoes on hand as I’ve used in this recipe, you can still add sweetness and a richness of flavour to your meal by using tinned tomatoes. They’re a versatile and low-calorie product good to have on hand in your pantry and can be used at a moments notice.

I always cook this frittata in my trusted Chasseur Casserole Buffet Pan, it’s not just for frittatas, and you can use it for just about everything on the stovetop. I love that it gives the frittata a lovely evenly cooked result, plus its oven friendly. I recently teamed up with Everten, an Australian family business that have a great range of kitchenware and cookware from leading brands across the world as I am really keen to support local businesses at this time. They send it packed in recycled materials with 100% biodegradable air pillows to protect it, and you can then add them to your compost or garden bed by adding a small amount of water. Basically you are feeding yourself and the garden at the same time!

There’s always a certain amount of egg-xiety when it comes to frittata making, no one wants to look down on their plate and find a spongy overcooked or runny undercooked mess, but this pan just seems to nail it every single time. This dish slides out of the pan effortlessly and cleanly, because the pan is double coated, enamelled cast iron, which is the preferable one to use. A thick cast iron base gives a more even heat distribution & fuel-efficiency to make cooking easier & more economical. Plus a tip is to slide it out of the pan immediately after it’s been grilled that way it comes out easily.

I have a couple of tricks up my sleeve when making a good frittata. One is to monitor the stovetop heat (medium to low) and then crisp and fluff it up under the grill until puffy. I also think the right cheese makes a difference and Fetta or goat’s cheese is the key here, you want the right amount of saltiness but not too much!

I’ve served it on my favourite Ecology Oatmeal Speckled dinnerware.

The range has an environmentally friendly production process (no coal furnaces are used in manufacturing). It has a lovely organic shape with a dimpled tactile finish giving it an earthy wholesome feel.

Enjoy my Green Eggs No Ham Frittata hot or cold and in any kind of weather. Putting it under the grill will give you a golden brown with a crusty top.

And another little tip from me, make this recipe in a muffin tin, and when cooked they can be stored in the fridge for four to five days.

Green Eggs No Ham Frittata

Ingredients

• 6 eggs
• 2 garlic cloves chopped
• handful chopped herbs, I used mint, parsley, rosemary, coriander, thyme and basil
• splash of oat milk (or milk of choice)
• 1 TBS olive oil
• handful of kale
• pinch chili flakes
• 2 cups frozen minted peas
• 6 small truss tomatoes halved
• ½ cup goat’s cheese or feta

Method

Whisk eggs in a bowl and add garlic, herbs and milk

Heat oil in a buffet pan and add kale, sautéing for a couple of minutes then sprinkle with chili flakes

Stir through the peas on a gentle heat

Add egg mixture to the pan and add tomatoes and cheese

Cook over a low to medium heat for 8-10 minutes or until almost set

Place under a grill for 3-5 minutes until puffy on top

Serve with fresh greens

I hope you enjoy it. Let me know what you think in the comments section below.

As the coronavirus (Covid-19) is impacting people all across the world, many people are turning to their pantries and discovering new ways to cook with shelf-stable staples.

I’d love to share with you my quick as a flash, Supercharged Pantry Pasta. This delicious dish is made with minimal ingredients that are not only shelf stable, but also for those concerned about budget, it’s affordable, coming in at just $3.80 per serve.

There are so many reasons to fall tortellini in love with it.

The ingredients are part of my 14-day Healthy Guide to Stockpiling your Pantry which you can find here. The list contains enough ingredients to cover you for 14-days if you’re self-isolating, so there’s no need to panic buy or hoard unnecessary items, allowing everyone to have access to what they need. I’ve included a bunch of tips on what foods work best for the pantry, fridge and freezer, how to get the kitchen organised and lots of some enticing meals your whole family will enjoy. Ones I hope will turn into family favourites.

Over the next couple of weeks I’ll be sharing more tasty and affordable recipes too, ones that require just a short walk to your pantry and a handful of non-perishables.

I really hope that this helps you and brings you and your family some comfort during these scary and uncertain times. Social isolation can make people feel cannelloni, so I hope this dish will lift your spirits. I also hope you don’t mind my silly jokes, its just a way to try and stay positive amongst everything.

Just because you’re armed with only a few pantry ingredients, doesn’t mean that meals have to taste bland and boring. Why not take this opportunity to stir things up in the kitchen and make a delicious meal that you haven’t tried before?

Pasta is the ultimate soul food, and a perfect lockdown recipe. I’ve used earthy lentil pasta here, but you can use any variety you have in the cupboard. It complements the tuna and is freshened and zinged up with the melting sweetness of the rich tomato sauce, which is high in vitamin C.

Garlic is a wonder ingredient for your immune system and onions contain quercetin, which is responsible for the protection and healing of damaged cells. Onions are not only flavour providers, they also help to balance the natural acidity of the tomatoes.

Enjoy this simple and filling dish full of protein, fibre and flavour, it really is a beautiful thing. Make it and let me know what you think in the comments below. 

Watch a video about how it is made here.

Tuna and Red Lentil Pantry Pasta

Serves 3

Tips to supercharge it even further:

• To boost the flavour even more, add a diced anchovy or some capers
• To make it gut friendly, stir in a spoon of Love Your Gut powder (it has no taste, so it goes in nicely with your cooking)
• If you have carrot or celery at home, dice them small and simmer them in the sauce

Ingredients

• 2 TBS olive oil
• 1 onion, chopped
• 2-3 garlic cloves, chopped
• 1 large can tuna
• 1 packet pasta of choice
• 1 tinned tomatoes
• 1 TBS tomato paste
• Handful of sage leaves or use any dried herbs in the pantry- basil, rosemary, sage, Italian herb mix

Method

Heat the oil in a pan on a low to medium heat

Add garlic and onion and stir and let cook until softened down and translucent

Flake tuna and add to pan, cook for 30 seconds stirring

Next place tinned tomatoes in and stir

Add tomato paste and stir again

Add sage leaves (tear them and place on top) or any dried herbs

Add a good pinch of salt and a generous swipe of pepper, then place lid on and let simmer for 10 mins

Take off the lid and let it reduce, it will become concentrated and thicken up

In the meantime, bring a large pan of salted water to the boil and your pasta and cook according to the packet instructions

Rinse pasta, add to bowl and place sauce on top.

Lee xo

This week I’m going to give you some healthy home-work to do!.

As businesses are changing their working arrangements across the globe due to the coronavirus and more people now have the flexibility of working from home, there are a few ways that you can set yourself up at home during these uncertain times. By looking after your physical and mental health, whilst still having motivation and fulfilling your tasks, you can still be business as per usual.

Have you ever noticed that some days in the office you’re always on, hyper-paced, needing the dopamine hit of news and activity and planning your next meeting or task? That may seem super productive, however, there are other times during the day when you need your respite and rest for your own physical and mental health.

Studies have shown that it's far more beneficial to take proper regular breaks which has been proven to make us happier and more productive workers.

When it comes to working from home, setting up a few ground rules will make all the difference to your day to day. It may seem very unfamiliar, whether you’re an introvert who recharges their batteries at home or an extrovert who needs interaction from others, but with careful planning, you can really embrace the swing of this new rhythm of life.

Think about the positives too, no rush hour commute, the ability to work in your comfy home clothes and you don’t even need to show up for face to face meetings unless you do video conferencing.

As someone who has worked from home for the past eight years, I’m sharing some of my tried and tested tips that you can apply to your own home based office to ensure you’re in top-notch shape for the weeks ahead.

Create a welcoming workspace

Make your workspace an oasis and aim for a space with natural light; if it’s gloomy or dark you’ll be less inclined to want to stay there. Bring a few outdoor plants indoors, light a candle, or play some gentle meditation music or if you’re an extrovert play some beats if you want to feel a buzz. You can also place your favourite photograph where you can see it, one that makes you feel happy.

Opt for a strong chair, one that is both comfortable and provides you with good back support. You could also try standing more than sitting – consider a standing desk if it's available to you. A stand up desk for office spaces will reduce fatigue while working.

Try and make the space relaxing, have some herbal teas and drink them in your special cup and stay hydrated by always having water on your desk.

                                          Image via Brook and Peony

Set some healthy boundaries

Maintaining your own boundaries is a crucial element of self-care, and it's good to know how and when to switch off and on. It also helps if you live with others, or have friends who want to hang in the ‘new office’. It’s important they understand your boundaries and real working hours, so that you can limit distractions.

Re-evaluating your personal boundaries might be worth looking into in this new set up, maybe it’s not to meet with or take calls from clients outside of your “office hours” or not putting clients needs before your own family and yourself on weekends or outside hours.

A lack of professional boundaries can sometimes create feelings of overwhelm, anger or resentment. Boundaries that demarcate a clear distinction between your work life and your personal life are helpful when working from home and also having a defined time as to when to clock off!.

Stick (as closely as you can) to your usual routine

If you’re used to waking up at a certain time when the alarm goes off, just stick with it. Try and do things in the same order as you normally would, shower and get dressed and if you walk to work, go for a walk around the block, being mindful of your distance from others, if you usually read on the bus, do some reading from a book you would normally take on the journey to work with you, this will help you mentally prepare and get you into the right mindset.

If you're used to an chinwag and regular chats with colleagues, keep these going and stay in contact with people so you don’t feel confined or  reclusive.

Take regular breaks

Taking a proper lunch break will help to clear your mind and bring a new perspective. It’s a chance to recharge your batteries and give your brain a rest. We underestimate how important it is to take a break.

Eating at your desk is not great for digestion and can lead to overeating, possible reflux and indigestion. Crumbs and spillages also make your desk a playground for bacteria.

When you get up from your desk and have lunch, try and do it in a different area of the house or outside if you have a garden, place your bare feet on the earth and ground with nature.

If you always walk at lunchtime you can still take a short walk or listen to a podcast or meditation on the way. Just do as you normally do as much as possible.

If you’re prone to falling asleep at your desk, throughout the day stand up and stretch, and of you can, try and stand up every hour.  It's good to go outside and get some fresh air too. If you can’t leave the house, try some peppermint oil – it’s a natural stimulant, light a candle or do some breathing or meditation.

Just take two minutes, close your eyes and listen to your breath, even if it is just breathing for five minutes or being mindful of your breath whilst washing up your cup!.

Yoga Poses

During breaks exercise can be beneficial, so why not try stretching or yoga? There are specific yoga poses called asanas to help energise, lengthen, restore and rest the body. Just don't forget to put on your yoga shoes before you start working out.

A standing forward bend will help clear the mind. If you’re feeling drained, lie down and place your legs up the wall, settle in a child’s pose, or lie down on your back with the soles of your feet together, this can help you release the stored stress in your hips (where a lot of stress is hidden). If you need an invigorating pose to increase stamina try warrior pose above. You can also learn more about chakra meanings and how to balance them with this chakra guide.

If you're struggling at home, utilizing self-help groups online or reaching out to people within your workplace if you need someone to talk to, can make you feel less isolated.

Stay healthy with Love Your Gut Capsules

Place your wellbeing at the top of your priority list!

Self-care is a priority and necessity, not a luxury in our current times. Create a wellness toolbox of things that you can do if you’re feeling overwhelmed or anxious.

One of the keys I’ve found to working from home is to tune into the way that you think and make sure you’re giving yourself encouragement and positive self talk, especially if you need to get out of a slump. It helps to remember that the tendency to worry about things that cannot be changed or corrected is not productive, maintaining a sense of humour can be a great antidote during those times.

If something is not going your way, try not to compare yourself to others, be kind and gentle with yourself and let results happen in their own time. It’s your choice to maintain a sense of control over your own work responsibilities. You do you!

Writing down your to-do-list the night before can alleviate night time anxiety. Some people find mantras or positive affirmations useful.

If you don't feel comfortable reaching out to people within your workplace, you may benefit from speaking with online professionals, such as the licensed therapists at BetterHelp.

Practice Mindfulness

To help you remain calm and effective in high-pressure situations, and help avoid long-term stress problems, mindfulness can help, aim to zone out twice each day for 10 minutes. You can go directly to your mind, as a large percentage of stress you deal with is actually just in the mind. Resting and relaxing your mind will help you with concentration, energy and alleviate mental fatigue, bringing less stress to your body.

Mindfulness is becoming aware of what’s around us here and now. In fact, it’s the exact opposite to what we normally do: going through our endless tasks, thinking about what we did or didn’t do, worrying about what is still to be done. To be in the here and now, body and mind unified, means that we're no longer thinking about what is causing our stress, so we can start to enjoy what we are doing right now.

How do we reach mindfulness?

• Sit on a cushion on the floor or in a chair
• Let your shoulders relax and focus on your breath
• Focus on the sounds around you, all the things you see, all the things your body feels and focus on the air coming in and out of your lungs
• Pay attention to the voice inside your head, that constant chatter that carries negative thoughts and comments, doubts, worries and judgments
• Choose to let go of the thoughts that are unhelpful and return to focusing on the breath
• Don’t judge yourself or try to ignore any external distractions, your job is just to notice your mind has wandered and return to the breath
• Try and do this twice a day for ten minutes. The more you do it the easier it will become

To help you manage your stress, I've created a meditation audio for you. It’s a relaxation guide that will help you unwind and combat feelings of stress and anxiety.

You can find the guided meditation here, let me know what you think of it and if it has helped you.

Eat nutritious foods even if you’re sitting closer to the fridge!

Balanced nutrition plays an important role when you're in a different environment or under stress, sometimes stress will make you forget or skip meals and not eat properly, or perhaps you'll increase your coffee  intake to keep you going if you have an important deadline.

This is where good food and nutrition comes into play. Make your meals something you look forward to and don’t forget to eat. And just because you're right next to the fridge doesn’t mean you need to keep on opening it!

Working from home can make constant eating a temptation, regularly picking at foods or eating the wrong foods can affect your blood sugar and weight.

Try and have a selection of healthy snacks, nuts or fruit on hand for morning and afternoon tea and set regular times for eating. Some snack options for mid morning and afternoon tea include;

• Cut up veggies and hummus
• Fresh fruit/avocado/banana
• Nuts, nibbles and trail mix
• Healthy muesli bar
• Bliss balls or healthy muffins
• Rice crackers/seaweed crackers
• Tuna/salmon
• Love Your Gut Powder Smoothie

When you’re working from your new home office, for lunch aim to eat a balanced diet with good fats, protein and vegetables and good sources of carbohydrate; a balanced plate. During this time you might want to increase your intake of ‘immune system enhancing’ nutrients and foods. Never underestimate the power of water, around 8 glasses a day is optimum.

Include some of these gut-immune system strengthening foods

• Energy boosters – salmon, bananas, almonds, oatmeal and greens
• Immunity savers – broccoli, garlic, ginger, spinach and bone broth
• Spice up your life – turmeric, cumin, cinnamon, rosemary and dill
• Cut up veggies – 4/5 Australian’s don’t reach their fruit and veg recommend intake!
• Omega 3 rich foods for brain function – chia seeds, salmon, avocado, walnuts, flaxseeds, tuna and egg yolks

Remember to eat mindfully and slowly – set a 20 minute timer and enjoy your lunch within this time so you chew mindfully and not rushed, ideally you want to get your body into rest and digest mode at lunchtime.

Avoid scheduling meetings over the lunch period or having your phone with you to check emails, don’t mix screen time with chewing time!

Some other lunch options include the following;

• Leftovers are a girl’s (and guy’s) best friend!
• Salads or baked vegetables
• Bento Boxes or Nori Rolls
• Immune boosting soups
• Stir-fry and poke bowls

If you’re at home for a 14 day period and can’t get to the shops regularly here’s my 14-day Healthy Guide to Stockpiling your Pantry, Plus Shopping List.

Let me know how you go working from home I would love you to reach out to me.

Lee xo