Lee – Page 3 – Supercharged Food

Things You Should Discuss With Your Children For A Healthy Lifestyle

A healthy lifestyle is one of the most important things you can give your children. It can help them stay healthy now and in the future. There are lots of avenues you can take to discuss many things with your children to help them lead healthy lives.

So I'd love to share a few things you should talk to your children about for a healthy lifestyle.

Eating Healthy Foods

Talk with your children about the importance of eating healthy foods. It's a good way to open up a conversation by explaining to them that eating healthy foods will help them stay energized, avoid getting sick, and maintain a healthy weight. Teaching them about the different food groups and how to ensure they get the nutrients they need is also helpful. If they are older, you can also teach them how to create healthy meal plans and how to go shopping and compile a grocery list.

The benefits of teaching your children to eat healthily are limitless. Eating healthy foods will give them more energy, help them concentrate better in school, and avoid chronic diseases later in life.

Getting Regular Exercise

You can also discuss the importance of getting regular exercise with your children. Exercise is essential for maintaining a healthy weight, improving muscle and bone strength, and reducing stress levels. Help them come up with an exercise routine that they can stick to. Encourage them to participate in activities that they enjoy. This will make it more likely that they will stick with their exercise routine. You can even exercise together as a family which can help bring you closer!

Avoiding Tobacco, Alcohol, And Drugs

As kids mature, it is also essential to have an open discussion the dangers of tobacco, alcohol, and drugs. These substances are harmful to their developing bodies and can also lead to addiction. Explain the risks involved in using these substances and help them find ways to avoid them, channeling energy into sports or hobbies is a good way to keep your kids from being bored or overthinking.

When your children are aware of addiction they will understand the ramifications and research shows that they will be less likely to start using substances. This means that they can avoid ever having to go to a treatment center to get help for their addiction.

Managing Stress

You should also discuss the importance of managing stress with your children. Stress can harm their physical and mental health. Help them identify their stressors and find healthy ways to manage them. Teaching your children how to manage stress will help them lead happier and healthier lives. It can also prevent them from developing anxiety and depression later in life.

Getting Adequate Sleep

Finally, discussing the importance of getting adequate sleep can be very helpful for your children. Sleep is essential for their physical and mental health. It can help them concentrate in school, avoid accidents, and cope with stress.

Ensure your children get the recommended amount of sleep each night. This will help them function at their best during the day. To ensure they get enough sleep, establish a bedtime routine and stick to it. You can also create a calm and relaxing sleep environment in their bedroom.

Having a good dialogue with your children can really help them to lead healthier lives. Eating healthy foods, getting regular exercise, avoiding tobacco, alcohol, and drugs, managing stress, and getting adequate sleep are all critical for their physical and mental health. Teaching your children about these things can help them stay healthy now and in the future.

The Top 7 Most Natural Ways To Deal With Stress

Stress. It's something we all deal with daily. But, whether it's work, family, or finances, stress can take a toll on your mental and physical health if you don't know how to deal with it. While there are many ways to deal with stress, not all of them are natural. This blog post will discuss the top seven most natural ways to deal with stress.

#1 Exercise

Exercise is one of the most natural ways to deal with stress. When you exercise, your body releases endorphins, which have mood-boosting properties. So not only does exercise help to improve your mood, but it also helps to reduce the physical symptoms of stress, such as headaches, body aches, and fatigue. Stress can also lead to stress-eating, which can cause weight gain, but exercise can help combat this, too.

#2 Meditation And Deep Breathing

Meditation and deep breathing are great ways to relax both the mind and the body. When you focus on your breath and let go of any thoughts or worries, it can help to alleviate stress. It's also a practice that can be done anywhere and at any time. There are many apps and YouTube channels that can guide you through meditation and deep breathing exercises. You just need to find the one that works best for you.

#3 Get Enough Sleep

Sleep is another natural way to deal with stress. When you're stressed, your body needs more rest in order to recover. Getting enough sleep helps to reduce the physical and mental effects of stress. It also helps to improve your mood and increase your energy levels. If you aren't getting enough sleep, there are a few things you can try to increase to improve your sleep, such as creating a bedtime routine, taking Delta 9 Gummies, bathing with lavender oils or bath salts, and ensuring your bedroom is a comfortable and peaceful environment. These will help relax your mind and body, leading to a better night's sleep.

#4 Connect With Nature

Connecting with nature is a great way to reduce stress and ground any chaotic thoughts. Going for a walk in a park or hiking in the woods can help clear your mind and give you some much-needed peace and quiet. When you're outside in nature, you're exposed to fresh air and sunlight, both of which have stress-reducing properties. Being in nature can also help to clear your mind and give you a new perspective on any stressors you may be facing.

#5 Spend Time With Loved Ones

You can also significantly reduce stress by spending time with loved ones. When you're around the people you care about, you feel supported and loved. This can help you to feel less stressed and more relaxed. Spending time with loved ones can also help to take your mind off of whatever is causing you stress. Having a solid support system is important for managing stress in a healthy way. A support system can also act as a sounding board, allowing you to process your stress and come up with solutions.

#6 Take A Break From Technology

Taking a break from technology is another great way to reduce stress. When you're constantly connected to your phone, computer, and social media, it can be easy to get overwhelmed by everything that's going on in the world. Taking a break from technology will give you a chance to disconnect from the world and relax in silence. Technology can cause stress and anxiety, so it's important to unplug and give yourself some space from it. This can also help improve your focus and productivity when you do go back to using technology.

#7 Make Self-Care A Priority

Taking care of yourself and making self-care a priority can also aid in reducing stress. This can involve practicing good hygiene, eating a balanced diet, getting enough sleep, finding ways to relax and destress, and setting boundaries in your relationships and responsibilities. Self-care looks different for everyone, but it's important to prioritize your own well-being in order to manage stress. Taking care of yourself is an important aspect of managing stress in a healthy way.

In conclusion, there are many natural ways to deal with stress. These methods can help reduce stress's physical and mental effects while also improving your overall well-being. It's important not to let stress take control of your life and to find healthy coping mechanisms. The seven methods mentioned above are all great options to try in order to alleviate stress. Try incorporating some of these into your life when you're feeling stressed out and see how they help you feel better!

How to put on a special afternoon high tea + recipes

Put your hands pinky fingers up if you’re planning a special afternoon for a loved one soon, but you’re unsure how to celebrate them. If your pinky is currently raised, you’re in the right place.

While having a high tea at a hotel sounds like a beautiful way to honour your loved one, let’s be honest: the food’s usually pretty bland, it can cost an arm and a leg, and you only have a limited number of hours to celebrate. So, rather than heading to a hotel or tearoom, why not transform your kitchen into a high tea palace? Hosting a high tea is a classy and nostalgic way to celebrate your favourite person or friends.

Before you start sending out invitations via dove, boiling the kettle and polishing your soon to be sparkling silverware, follow these simple steps to craft an afternoon fit for a royal friend or member of your family.

Give yourself time to prepare

If there’s one thing you take from this blog, let it be this: it’s absolutely essential to give yourself ample time to plan for the day. If you’re looking at this list on the day of your tea party, it’s already too late (I’m kidding… kind of). Giving yourself time to set up your space, buy what you need, and plan your food will pay off in the final presentation and help you feel a lot calmer on the big day.

Flower time

If your high tea is taking place indoors, bring the beauty of nature inside with a floral arrangement. You may choose to have a big bouquet in the middle or scatter a selection of fresh flowers across your beautiful table or even just go for a small bunch of natives. I love these pastel pink and white blooms.

Choose the right area

Where’s the best place to host an afternoon tea party, you ask?

It depends on the situation. A garden setting is ideal if the weather allows, but a kitchen or dining area will work if it’s a bit on the hot or cold side.

Dress your area to impress!

Now that you’ve chosen the area, it’s time to dress it up. Whether you’re using an outdoor or indoor dining table, coffee table or kitchen bench, it will be the focus area of the afternoon, so make sure you give it the attention it deserves. Selecting the right cloth or fabric is essential. For a high tea, I recommend using a tablecloth that’s a little plain or just a bare wooden table, to spotlight your crockery and, of course, the tea and food.

Pick your centrepiece

Add some flair to your table by picking the perfect centrepiece. I love a tiered cake stand that captures attention and houses delicious treats and homemade goodies.

Invest in tableware pieces

Once you’ve chosen your centrepiece, think about the other elegant pieces on your table: plates, a teapot, teacups, saucers, cutlery sets, placemats and napkins. Soft pastel colours and floral patterns lend themselves to the sophistication of a high tea. To turn the elegance of your tea party up a notch, investing in beautiful matching plates with similar designs is oh so worth it.

Put the ‘tea’ in ‘tea party’

Who could forget about the tea?

Not me, ever.

Fill a charming teapot with your favourite tea. My preference is sticky chai tea, here is my own best ever chai recipe but you may choose to use earl grey, mint or chamomile. Bring out classy teacups and matching saucers to really impress your guests.

Set the tone of the day with tunes

Nothing creates a vibe more than a playlist of curated songs. What background music are you going to set the day to? For a vintage high tea, opt for soft jazz, or if you’re going for a royal and traditional tea party, classical music will make for the ideal accompaniment.

What about the food?

Now that you’ve set out your table and created the ambience you’re after, it’s time to think about what food you’ll serve.

The classic: scones

You cannot, and I mean, cannot, host a tea party without the classic, most British tea party food in the world: scones. These delicious baked goods maketh a high tea. These scones are jolly good fun to make and are ready in a jiffy. Enjoy these scones plain, with a bit of butter or add a wee bit of jam. Scones are forever a crowd pleaser.

The must-have: finger sandwiches

No high tea is complete without finger sandwiches. Luckily for us high tea party throwers, they’re the most minimal effort yet high reward foods you can make.

There are endless options of fillings for your finger sandwiches.

Here are some of my favourites:

Cucumber with cream cheese
Smoked salmon
Smashed avocado
Tuna salad
Curried egg dip
Lettuce, sundried tomato, roasted eggplant and fetta

To avoid sad and soggy sandwich-itis, make your fillings in the morning, and assemble your sandwiches just before guests arrive. Say goodbye to soggy sandwiches for good!

Why not go the extra mile and make a loaf of green, gluten-free bread?

The treats: cakes, cookies and pastries

Between you and me, the delicious, sweet treats are the best part of a high tea.

There’s a reason the ol’ French macaron is a go-to for high-tea; they look impressive, fit perfectly on a cake stand, and are downright delicious.

If you want to put an Aussie twist on your tea, why not bake spectacularly spongey and chocolatey homemade lamingtons? These lamingtons always go down a treat.

I also love this healthy Coconut banana bread you can enjoy a slice of this luscious loaf, with an open and conscious mind, and every mouthful will bless your tastebuds.

There’s something about lime tarts that makes everyone who tries them happy. These tarts are so delicious that your party guests won’t believe they’re raw, dairy-free, refined-sugar free and gluten-free when they gobble them all up. Make these lime tarts mini-sized and enjoy one by yourself – take that, dessert stealers everywhere.

Simple and elegant

When putting on a high tea, the two words to consider are simple and elegant. Now, go on then; you’re ready to make a special afternoon high tea.

I’d love to know – if you’ve thrown a high tea before, what are your tricks and tips? Let me know in the comments below.

How To Ensure Your Diet And Eating Habits Give You The Results You Desire

To get the best out of life, sticking to things and being consistent is a good way to create lifelong good habits and results!

If there are some areas in your life you want to change, maybe you’re looking to lose weight or you’re hoping to get a little fitter, then putting in the time and effort can help!. Hard work and consistency can really allow you to flourish in this regard. If you stick to a healthy diet and do a few things well, then you’re likely to get what you want.

Just sticking to the right habits, however, can be difficult for so many people. If you’re so used to doing other things and you have so many other responsibilities, it can be hard to make this kind of thing work. Fortunately, it’s not as difficult as perhaps you’d think. Here are a few things you can do in order to ensure you get the results you need:

Create A Meal Plan And Stick To It

If you have a plan, it makes life so much easier. You’ll be able to stick to a guide that is literally taking you in the right direction. Just guessing what you have to do will ensure you do not get the results you want. If you do get the results, they’ll come at a much slower and more frustrating rate. A meal plan can boost your progress but also make you feel better along the way.

Learn All There Is To Know About Nutrition

The more you know about nutrition, the better off you’re going to be when it comes to changing your eating habits. If you know very little, then you’ll be more inclined to recede back to old habits. Finding amazing foods will make you feel more comfortable with exploring what’s actually out there. You’ll be happy to change things up and you’ll always look forward to your next meal – which is important. People who dislike being on certain meal plans will likely never get to where they want to be as they’ll revert back to their old selves.

Recognize That Weight Loss And Weight Gain Are Down To Calories

If you’re hoping to lose weight or put it on, you have to make sure that you’re consuming fewer or more calories, respectively. Calories in and out are what make a person lose weight or put it on. There is no secret formula – you just have to make sure you are wise with your energy storage.

Stay Fit And Active Throughout Your Eating Plans

When you sit around and barely do much, it’s so easy to let your diet derail. You feel as though you won’t really get much done so you may as well let yourself go a little, right? Whenever you keep active, you simply feel better. Whether we’re talking about general life or confidence, activity and exercise keep us positive. So, heading to the gym and hitting leg extensions or simply going for a run will make your mind pursue the right diet when you’re finished. You’ll feel as though you need to supplement the workout with the right kinds of foods a lot of the time.

Don’t Be Too Strict And Regimented Throughout Your Life

People who adopt a policy that is way too strict can suffer somewhere along the line. They’ll be so frustrated at some points that they’ll abandon what they’re doing and spend a week or two binge-eating the wrong foods. Make sure you have a balanced diet that allows you to give in to some cravings while not straying away from your targets.

Don’t Let Outside Influences Throw You Off Course

It’s so easy to let people ruin what you’re trying to do. They might directly convince you that you don’t need to do this kind of thing, or their actions might tempt you away. Make sure you have supportive people around you or people with similar ambitions.

Think About The Long Term And What You Truly Desire

If you consider things in the short term, then you’re only going to get the results you want over the course of a few weeks. You will also likely get sick of things early on because you aren’t getting the results as quickly as you’d like. You have to picture things over the course of months. Looking at where you’ll be in a year would make a lot more sense because that’s how you’ll be able to see real problems. Don’t look for quick, short-term, extreme options because they just won’t get you to where you wish to be.

The Health-Conscious Person’s Guide To Indulgence

When it comes to indulgence, many people think of being naughty or breaking the rules in terms of your health. Indulging doesn’t mean you have to derail yourself or your health goals. There are simple ways you can indulge and still maintain your healthy lifestyle. Whether you’re willing to enjoy a cheat day or not, there are choices for everyone. If you’ve been craving a little indulgence or you’re looking for ways to indulge in a healthy way, consider these tips.

Alcohol-free

If you’ve ever been on a health kick or tried to lose weight, one of the first things people recommend to ditch is alcohol. Alcohol represents empty calories and often comes with overindulgence afterwards. If you’ve ever been at a party or a dinner out and been the only one at the table not drinking, then you know it’s tough. Thankfully, you don’t need to give in to pressure to indulge.

Try non-alcoholic wine, it's the best alternative to indulge without really indulging. Alcohol-free drinks are the perfect solution to avoid drinking and maintain your health goals while still feeling part of the party. Non-alcohol wine or beer are the perfect options for the health-conscious person looking to indulge without the empty calories or the junk food that comes after. You can buy non-alcoholic drinks from Boisson.

Sugar-free

Sugar is a tough indulgence to shake, and while a little every now and again isn’t the worst, you don’t want to get into a habit. Sugar-free alternatives are a great way to indulge a little without compromising your health goals. Sugar-free alternatives come in so many choices these days, you’ll be sure to find the perfect option for you. Whether you are looking for lollies, chocolate, soft drinks or even brownies, there is an option for you.

Much like its sugary counterpart though, these sugar-free indulgences should be a sometimes food, not an everyday food. Don’t fall into the trap of just replacing one for the other. Sugar-free alternatives are a great way to help you scratch that itch, but they shouldn’t become the new go-to indulgence. A great rule of thumb is to leave at least a week between sugar-free treats.

Protein shakes

If you’re craving a sweet drink that is almost like a milkshake, then a protein shake might just be your new best friend. Protein shakes are the perfect indulgence for the health-conscious. Full of protein, vitamins and minerals, these shakes come in a variety of flavours that will have you thinking you’re at the milk bar enjoying an ice-cold shake. Protein shakes are however almost always sugar-free and low in saturated fats.

These shakes are packed full of good stuff and help you feel fuller for longer, meaning you get an indulgence hit and can feel satisfied until the next one. Shop around though, not all sellers are created equal. If you have special dietary requirements it can really pay to spend a little more for peace of mind. There are plenty of great brands out there to choose from, including organic and vegan options too.

Vegetable snacks

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The Queen’s Favourite Scrambled Eggs Recipe

Hello from the UK, it’s been such a surreal experience being here in Britain at this particular time in history, when sadly Her majesty Queen Elizabeth II passed away peacefully in Balmoral.

Last week I was to be able to join thousands of people visiting the Green Park Floral tribute Garden and Buckingham Palace, to pay my respects to someone who was a huge inspiration.

It was a very emotional day, especially looking through the heartfelt tributes and cards and seeing thousands of Paddington Bears lining the gates of Buckingham palace and the surrounding gardens!

There were even sculptures made from watermelons!

Growing up in the UK was the beginning of my admiration for the queen for so many reasons, including her ability to be a grounding, steadfast influence in times of turmoil as well as her dedication and diligence to serving others.

Some years ago, one of my lovely friend was fortunate enough cook for the Queen and she shared with me a recipe for her favourite Scrambled Eggs. Ma’am loved to sometimes start the day with a protein packed breakfast and these eggs were tailored to the way that she particularly liked them.

Another thing you may not know about Her Majesty the Queen is that she loved to enjoy homegrown foods and ones produced locally in her area. She was also a fan of eating with the seasons. That's my kind of lady, she certainly put the Great into Great Britain!

Her special scrambled egg dish involves two unusual ingredients (nutmeg and lemon rind), and they really elevate this breakfast dish. The eggs need to be (brown not white, as Her Majesty preferred the taste) and they were always cooked low and slow to make them super creamy and not clumpy.

Occasionally they would be served with her favourite kippers, usually in her private dining room in Buckingham Palace with a nice cup of Earl Grey tea and a spot of milk.

Ever since I was given this recipe a few years ago, I’ve been making these eggs on the regular and they are spectacular! I always make them when friends come to stay.

Please enjoy her favourite scrambled eggs recipe. And thank you, your majesty for your lifelong service. May you rest in eternal peace.

The Queen's Scrambled Eggs

Serves 2

Ingredients

3 organic (brown) eggs
1 tablespoon milk
Sea salt, to taste
1 tablespoon butter or you can use extra-virgin olive oil
1 teaspoon finely grated lemon zest
Pinch ground nutmeg
freshly cracked black pepper, to taste
snipped chives and kippers to serve (optional)

Method

Whisk the eggs and milk in a bowl until well combined. Add salt to taste.

Heat the butter or olive oil in a small frying pan over low–medium heat. Add the eggs and turn the heat down to low, moving them around the pan slowly with a spatula so they don’t stick to the bottom.

Just before they are starting to set, add the lemon zest, nutmeg and extra salt, if desired and stir.

Serve immediately, garnished with pepper and chives, if using.

6 Healthy Eating Tips for College Students

Since college life can be exhausting, proper nutrition and healthy eating habits are essential to ensure that you perform optimally. Whether you're an incoming or returning student, here are six healthy eating tips that can help you throughout your college journey.

Pre-plan your meals

With plenty of food choices, it is relatively easy to treat the college cafeteria as an all-you-can-eat buffet. Pre-planning your meals can help you eat a well-balanced diet and prevent excessive eating. No matter how busy your schedule is, dedicate a few minutes or hours daily to planning your meals. Make sure to have the proper balance of carbohydrates, fats, vitamins and minerals, and proteins to ensure your body functions properly. Include a fruit or vegetable in every meal, and be mindful of your food portions. Pre-planning your meals may sound overwhelming on top of all the tasks you have to do for college. But if you manage your time and use helpful writing resources like TopEssayWriting everything will work out.

Avoid skipping breakfast

To ensure that you do well in your classes, you should always make it a habit to eat a healthy breakfast. If you're pressed for time, choose a high-fiber fruit such as an apple or banana and an easy-to-eat protein-filled food item. While some protein and energy bars are great quick breakfast options, avoid consuming them regularly.

Eating a healthy breakfast can help ensure that your brain gets the necessary nutrients so that you can excel academically, especially during exam seasons. If you're skipping breakfast because of intermittent fasting, make sure you do your research first and read reviews on 'why am I not losing weight on intermittent fasting' so that you're well-versed with its advantages and disadvantages.

Reduce your caffeine intake

While drinking coffee has its health benefits, excessive caffeine consumption can be detrimental to your health. Limit your coffee intake to two to three cups a day, and avoid relying on caffeine when you're sleep-deprived. Lack of sleep plus too much coffee can make you restless, disrupt your focus, and lead to serious health complications. Make sure you get quality and adequate sleep every night and rest often during the day so that you don't need to depend on coffee to boost your mental energy. In addition to limiting your caffeine intake, you can also use https://getnursingessay.com/nursing-editing-service/. This way you can get enough sleep without worrying about missing out on important deadlines.

Drink more water

Staying hydrated is one of the easiest and simplest healthy habits that can significantly improve your overall health. Drinking water can also prevent overeating as you will feel fuller and less hungry. Drink adequate amounts of water every day and steer clear of carbonated drinks. Carry a reusable water bottle with you, so you don't need to purchase other beverages.

Stock up on healthy snacks

To prevent you from eating processed food during your late-night studies, stock up on healthy snacks in your dorm. Fill your pantry with nutritious food items such as popcorn, nuts, dried fruits, whole grain crackers, and seeds. Avoid depriving yourself of your food cravings, but make sure to do it in moderation.

Find an accountability eating buddy

Adopting healthy eating habits is easier when you have a great support system. Find an accountability buddy who you can check in with every day. You'll be more motivated to cultivate good eating habits if you're sharing your journey with a trusted friend who will hold you accountable for your food choices.

Creating healthy eating habits while in college need not be difficult. Remember to follow the above tips and enjoy your college experience.

How to Heal Your Gut Step by Step

You know your gut needs a little (okay, fine, a LOT of) love. You've tried countless things to heal it.

Water fast? Tick!

Coffee enema? Tick!

Himalayan salt inhalers? Probably a tick there too!

And let’s be honest, nothing’s really worked so far.

If you're sick of accepting that your constipation, headaches, bloating, acne and stomach pains are normal and there's 'nothing you can do', I'm here to help.

I'm going to run you through my step-by-step gut-healing process, so your gut can feel brand-spankin' new.

How to Heal Your Gut

Prepare 🛁

Before you even think about shotting back charcoal juice and hitting a hot yoga class to sweat out toxins, you need to prepare the gut by cleansing and toning the environment. To tend to your gut, or as I call it, your inner garden, you might need to do some weeding. Weeding means getting rid of the negative bacteria and bugs to make room for a healthier environment.

To prepare your gut, weed out negative bacteria by eliminating commonly irritating foods, such as gluten, dairy, caffeine, refined sugar and soy.

Add in Love Your Gut Powder and capsules to speed up the prep. Love Your Gut Powder and capsules gently cleanse the gut and create an alkaline environment with a pH of 8.

Process 🔥

Once you've prepared the gut adequately and weeded out harmful bacteria, it's time to put a little digestive fire (in Ayurveda, they call this Agni) in your belly! The gut needs to be primed to process and absorb nutrients and hydration, with water or lemon infused water being a good form of hydration. That's the role of Fulvic Humic Concentrate. Among other benefits, Fulvic Humic Concentrate helps the gut process nutrients and strengthens the tight junctions that are weakened in conditions like leaky gut that can take some time to heal.

In the process stage, it's essential to focus on rest and self-care. Stress is one of the most significant contributors to an imbalanced gut, impacting gut motility and negatively influencing the gut microbiota composition (an influencer I don't want to follow). Introduce a form of meditation into your routine, ensure you're getting seven to nine hours of sleep, and swap out your coffee for herbal tea.

Populate 👨‍👨‍👧‍👧

After preparing and processing the gut, it's time to get to work! Populating the digestive system is about healing the intestinal wall lining and making room for more positivity in the gut garden.

Movement can have a powerful influence on the state of the gut. Studies show that exercise alone can increase beneficial bacteria, reduce inflammation, and speed up your metabolism (you can thank me later).¹ You don't need to lunge it out at the gym to get your movement in if that's not your thing. All exercise is good for the gut, so you may like to try swimming, walking, yoga or even gardening instead.

Love Your Gut adds vital minerals and nutrients to the gut to help it survive and thrive. To up the ante, include Love Your Gut Synbiotic in your routine. It adds over 20 billion high-quality probiotics in every serve. Twenty billion sounds filling, but it's just the right amount for your gut to thrive. Plus, Love Your Gut Synbiotic supports the digestive system through the bonus of fibre and digestive enzymes, so it’s an all-round gut health cheerleader.

Proliferate ❎

The last but certainly not least P is Proliferate. Now, I struggled to find an appropriate emoji for Populate, so go easy on me. I settled on the ❎ symbol as it symbolises the idea of multiplying. Proliferating is all about multiplying the beneficial bacteria in your gut. To help keep the bacteria love alive, make sure you're getting in enough fibre every day.

Some fibre-rich foods that your gut love include:

Apples
Artichokes
Bananas
Berries
Brussel sprouts
Celery
Cucumbers
Dandelion greens
Garlic
Kale
Lentils
Onion
Pumpkin
Seeds

There's an easier way to populate your gut than what you might think, and no, it doesn't involve matchmaking your gut microbes (although that would be a reality TV show I'd love to watch!). The easiest way to populate the gut is by taking Love Your Gut Synbiotic; it’s full of prebiotics that act as multipliers of probiotics by feeding them and helping them thrive.

There we have it - my step-by-step process of healing your gut. Do you have any gut-healing tips you want to add to this list? Let me know your top tips in the comments below.

Lee x

References

¹https://pubmed.ncbi.nlm.nih.gov/31454784/

Do you want to feel less reactive and more at ease? My daily Vedic meditation practice can help!

As many of you know I’ve been practicing Vedic meditation for almost two years now. You can read about the technique here where I share my experience of learning with my teacher, Anna Young-Ferris.

Now fast forward almost two years and I’ve been experiencing some deep and profound shifts. I’d love to share with you and encourage/inspire you to prioritise your mental health and well-being too, so if that sounds like something you are keen to do, let’s make a plan!

Recently I sat down with my teacher, Anna, to get the lowdown on what I’ve been experiencing and if it is ‘normal’!! (to feel so calm and centred!).

So I’ve been really committed to my twice daily Vedic meditation practice, especially during the last 6 months. It has taken me a little while to get into a rhythm but now I can’t live without it! One thing I have noticed is that I’m not as bothered by little things anymore. And it has been some of those closest to me that have observed this change in my behaviour. There is a sense of ease that I have not felt before. Is this an effect of the Vedic meditation practice? Is this normal?

Ah yes brilliant! This is perfect because the more we practice our Vedic meditation regularly - ideally 20 mins twice per day - the more we make a connection with our inner peace and stillness. We then bring this state of peace into our eyes open life and find things just don’t bother us as much. We start responding to situations rather than being on autopilot and reacting in predictable and less than elegant ways.

What other changes have you seen in your students over a sustained time? And will everyone benefit?

Students have different experiences depending on how regular they are being with their practice but there are also common markers of progress. Being less reactive and less bothered like what you’ve been experiencing is huge and is normal!

I teach lots of busy mums and they find themselves to be “less shouty” at their kids and more accepting, flexible and adaptable with unexpected situations that arise - which let’s face it is most days!

More mental space is being created because the gentle repetition of the mantra allows the awareness to dive beyond the busy thinking/doing mind and rest in a state of greater relaxation. With this relief from the monkey mind, with more space, comes greater clarity and the ability to solve problems in creative ways.

What can you tell people about why and how a regular Vedic meditation practice will help them?

Another benefit is developing the ability to pause and sense into your heart intuition. When faced with a pressing decision rather than trying to jump in and solve it and control the situation in haste, with this practice, we start to tune into and sense our finer level of feeling. We can leave our minds out of it.

Another huge benefit is the regulation of sleep, especially when we are diligent with our second meditation. We sleep for longer and can find we no longer wake up unstressing about work etc in the early hours.

What is the biggest challenge for your students?

The technique is natural, easy and relaxed but ‘fitting it in’ our busy schedules is definitely the biggest challenge, especially for new meditators. We are strange creatures as we somehow think there are more important things to attend to than reducing our stress and prioritising our selfcare. I teach students to develop a self-care ritual and a relationship with their meditation practice. With a little effort and dedication at the start you soon find you can’t leave the house without it. Just like brushing your teeth or showering!

What is one thing you can you share about your recent trip to India?

This trip was pure magic. It provided a context for all the Vedic practicing, training and teaching I have been doing over the years. Mostly, how incredibly important it is to connect on a daily basis with our higher Self, which is what we do with our Vedic meditation practice. All the answers, love and support is within us, we just need the right technique to connect.

Another thing (and there are so many!) is the culture of giving. In India on your birthday you do not receive gifts you give them and the birthday person is so happy doing this. In the West we seem more focused on taking and our culture praises the individual, rather than the collective. We can really learn so much.

Where can subscribers sign up to learn or find out more?

I teach small group courses from my studio in Newport, KAI Yoga, Mosman, and other locations. I host online and in-person group meditations, events and advanced trainings. I provide dedicated support to keep you meditating as part of a thriving community of like-hearted souls.

I’m currently taking bookings for my next Vedic meditation course on 16-19 September 2022. Happy to arrange a short discovery call anytime with interested subscribers. You can also connect with me on Instagram or via my website.

Thank you Anna and Blessings!

Six Plant-Based Dessert Ideas for the Whole Family + My New Berry Crumble Recipe

Whether you’re craving a baked goodie to dunk in tea, a raw treat that can be whipped up in a jiffy, or a sweet that’s so healthy it could be eaten for breakfast, these plant-based dessert ideas are guaranteed to satisfy ye olde sweet tooth.

If you’re looking for healthier versions of your traditional favourite desserts, you’re in the right place. Here are some of the best (in my very ~~crumble~~ oops humble and non-biased opinion) plant-based dessert ideas.

Ready?

Cookies

“I hate cookies!” said no sane person ever.

But seriously, who doesn’t love a good cookie? I believe cookies are the dessert that is destined to send your tastebuds back to a time where you were sitting in front of a fire, cookie in one hand, tea in the other, and smiles plastered across the faces of your favourite people.

My favourite cookie combinations are relatively straightforward to make. I usually combine almond meal with eggs or chia seed eggs, maple syrup, baking powder and a pinch of salt. For extra goodness, I’ll add choc chips, nut butter or mixed nuts.

I genuinely believe cookies are one of the most comforting foods you’ll ever bite into. These Banana and Quinoa Cookies are for all my fellow cookie monsters.

Bliss Balls

What was once dubbed a revolutionary healthy and tasteless phenomenon has now become the new norm. These days you can find raw, vegan bliss balls at your local café and supermarket. That said, typical bliss balls are usually overloaded with sweeteners and dried fruit + sulphites, which means this ‘healthy dessert’ isn’t that healthy at all.

While fruit is an excellent source of vitamins, minerals and fibre, overconsumption of dried fruit can lead to gastrointestinal problems, weight gain and quick sugar highs. Save yourself the tummy trouble and keep the dried fruit in your bliss balls to a minimum. You’ll thank me later.

These hemp and tahini bliss balls are my go-to.

Raw Cheesecake

Does anyone else have a soft spot for cheesecake? It wraps up two of the most delicious foods on the planet – cheese and cake – with a pretty bow.

But, for my friends who avoid processed foods, gluten, dairy, sugar and eggs, cheesecake probably sends you running in the opposite direction. Until now.

It’s possible to craft a cheesecake that’s raw, gluten-free, dairy-free and refined sugar-free. Before you roll your eyes at me at the idea of a cheese-less cheesecake, just trust me.

My favourite cheesecake is a raw mango cheesecake.

For the base, simply combine a mix of nuts, coconut, coconut butter and sea salt in a blender to get a crumbly yet firm foundation. You may need to add in some filtered water. Then, place it in a dish and pop it in the freezer.

For the filling, combine cashews, mango, coconut butter, lemon juice, coconut milk and a bit of honey in your blender. Place the mixture on top of the base and place it in the freezer to set.

Keep the cheesecake in the freezer for a few hours, and then serve with fresh berries. It’s sure to convert even the biggest sceptic.

Sweet Nuts

Are you looking for a quick nibble?

Sweet and spiced nuts are an excellent and easy sweet snack that you can make with your family. Sweet and spiced nuts are rich in both protein and fat, which means they keep us full. Simply combine mixed nuts with rice malt syrup, sea salt, cinnamon, allspice, nutmeg and maybe chilli if you’re a bit daring for a nibbly sweet and spicy snack.

If you’ve got a chocolate craving, roast your nuts in the oven with a pinch of salt, melt dark chocolate over the stove and coat the nuts in the dark chocolate. Everyone will go nuts for them!

Banana Bread

Did you really experience lockdown if you didn’t venture into banana bread land? Banana bread is a relatively fuss-free loaf that holds its own.

Bananas are incredibly nutrient-rich, containing fibre, several antioxidants and potassium, which supports a healthy heart and can even help lower blood pressure. Plus, bananas contain magnesium, which means they’re excellent for relieving cramps and aches.

The problem with bananas, however, is that they can ripen quickly. That’s where our saviour, banana bread, comes in.

Who would have thought combining overripe bananas with flour, eggs, baking powder, a sweetener of your choice, and a bit of milk would create a dreamy, moist and satisfying dessert? My family goes bananas for coconut banana bread.

Berry Crumble

If any nutritionist says that a healthy breakfast needs to be savoury (read: boring), they’re wrong. It’s possible to make a crumble that’s so nutritious and pleasurable; you could eat it for breakfast.

A good berry crumble feels like a soul-hugging dessert; it’s nourishing, guilt-free and perfect for savouring over a long and slow Sunday morning.

While berries are traditionally used in a crumble, if they’re not in season, they can be expensive. So, this is your invitation to get creative and substitute berries for apples, pears, or whatever else you have sitting in your fridge or freezer.

This is my favourite berry crumble recipe.

Start with the topping.

Topping

1 cup cashews, roughly chopped
1/2 cup macadamias
1/2 cup almonds
3 tablespoons butter or you can use 2 tablespoons coconut oil for vegan
2 tablespoons coconut sugar
Pinch of sea salt

Preheat the oven to 180°C.

Place all the topping ingredients apart from butter/oil in a food processor and roughly chop.

Transfer to a bowl and rub the butter in or add coconut oil and stir and set aside.

Filling

1/4 cup maple syrup
1 teaspoon vanilla bean powder, paste or one scraped out vanilla pod
2 tablespoons almond meal
Zest of 1/2 lime
600 g (1 lb 5 oz) mixed berries (can use frozen)

To make the filling, mix the maple syrup, vanilla and almond meal with the lime zest.

Place the berries in a saucepan and pour over the mixed syrup.

Mix gently to combine, taking care not to break up the berries.

Cook over medium heat for 15 minutes.

Transfer to a pie dish and sprinkle over the topping ingredients.

Place in oven and cook for 20-25 mins.

For the best result, serve this crumble straight from the oven with a generous dollop of chilled yoghurt or whipped coconut cream.

This berry crumble is vegan-friendly, gluten-free and free of refined sugar, making it the perfect goodie to share with friends and neighbours.

There you have it, my favourite plant-based dessert ideas. I hope you enjoy them!

How to Save Money and Increase Your Savings

Saving money is important for anyone! It doesn't matter what kind of job you have, how much disposable income you have, or which tax brackets 2023 you fall under. Saving money helps create financial security and a sense of safety, avoid debt and create an emergency fund. With the COVID-19 pandemic, rising living costs and food suppliers struggling to meet demands, there has never been a better time than now to make your savings a priority.

You never know when your savings will come in handy. If you have a goal in mind, such as buying a house or a car, you should get saving as early as possible, so you can meet your goals. But you don’t have to have a goal in mind to save your money. Saving is a great way to prepare yourself in case of an emergency, or just to enjoy on a rainy day. You can feel relaxed in life knowing that if anything comes up, you can cover it, and you can open yourself up to more opportunities and increase your quality of life with nice things and experiences.

Saving can be difficult, not to mention the challenge with the rise in living costs and the slowly increasing living wages. But saving is not impossible. Once you have established some ground rules and start taking action, you will be able to create a new habit and saving will become much easier to do. You will find that when you get started with saving, you will quickly build momentum and see it grow beyond your expectations.

To help you get started with saving money or increasing the amount of money you have in your savings, here are some top tips you need to follow.

#1 Set goals

If you are saving for a big ticket item, such as a holiday or a home, you should start by researching your goals and find out how much money you need to save to meet your goal. For example, if you want to buy a house, you will need to save a house deposit, taxes, legal fees, real estate agent fees, and more. Once you have a figure in mind, you will know what you are aiming for.

If you don’t have a big ticket item to save for, then perhaps you can think of a figure you would like to aim for. For example, you can set a goal to save five thousand or ten thousand.

Having a clear goal in mind can make saving much easier, as you can see what you are working towards and the progress that you are making.

#2 Earn on your savings

When you start saving with a basic savings account, likely, you will not be earning any money on your savings. Saving accounts tend to have no or very low-interest rates on them. This is a good opportunity to research other savings accounts that have higher interest rates, so you can earn money on your savings. This way you can save more money. There are different types of accounts to help you earn on your savings that you can choose from, including investments. The lower interest rates will be offered on accounts where you need to take money in and out and use the money within 2-5 years. There are plenty of ways to get a higher interest rate, but this often comes with a long-term commitment, such as locking the money into an account that you cannot access for a certain number of years, or it will come with higher risks. Some of the products that you can look into are high-yield savings accounts, certificates of deposit, tax-advantaged retirement accounts, exchange-traded funds, mutual funds, index funds, stocks, shares, bonds, cryptocurrency, real estate investment trusts, and more.

These kinds of accounts will put your money to work for you and will help you build long-term wealth. In successful cases, you can earn a lot of money and increase your savings.

#3 Act like a saver

It’s not enough to just want to save money, you have to act like a saver. Taking action is key when it comes to growing your savings and meeting your goals. When it comes to taking action, you need to ensure the action you take is realistic and relevant to your circumstances.

It is a good idea to start by reviewing your current financial situation. Take a look at how much money you earn and what you are spending your money on. It can be helpful to categorise this, so you can easily see where your money is going. See how much disposable income you have left after your important outgoings have left your account, such as rent, utility bills, food, petrol and more. You should also take note of the outgoings you have that are not necessary. If you are paying for subscriptions or memberships that you no longer require, then cancel them. If you want to reach your goals quicker, you should also be careful with your spending.

If you find you are eating out a lot and buying coffee, you might want to change your ways and meal prep your food and make your coffee at home. Small lifestyle changes like these can make a huge difference, as all the money you can save will make a huge difference and help you meet your goals quicker.

Other ways you can act like a saver and make lifestyle changes are:

Always looking for cheaper alternatives when you make a purchase
Ask yourself if you really need the item you are intending to purchase
Avoid buying items out of impulse or habit
Break bad spending habits
Make a shopping list before you do a food shop
Avoid credit cards and only spend what you have each month

When acting like a saver, it doesn’t mean you can’t do anything for yourself. You can still go out, and go on holiday. When you plan things like this, you should do some research to see where you can save yourself some money, for example, with NetVoucherCodes.co.uk.

#4 Set up a standing order or direct debit to your bank account

Once you have reviewed your financial situation and have a better idea of how much you spend each month and how much money you have to spare, you can choose an amount to save each month. Sticking to the same amount each month can be helpful to create a new saving habit and increase your savings. You can make sure you are consistent with putting the money into your savings account, by setting up a direct debit or a standing order, so that it goes automatically.

When choosing an amount to save, you should make sure it is realistic and doesn’t put you in financial difficulty. This will only make saving stressful, and you will set yourself up to fail. Make sure you have enough money to live your life and a little to spare to spend on something you enjoy. You must be able to live comfortably and make yourself happy. If saving is draining your happiness, it is going to be much harder to stick to. If you have any spare funds left over for the month, you can then transfer the money manually if you like.

#5 Pay off debts

Many individuals will focus on saving, and ignore any debt that they have. This is because you can see the amount of savings going up, and it can be hard to let go of that. However, the longer you have debt in your name, the more money you are wasting that can be topping up your savings. While it might sound counterintuitive, it is important that you prioritise paying off any debt that you have before you save. This can be difficult to do, but if you pay off your debt, you will not be wasting money on interest rates. You will be able to clear your debt, which can release a lot of stress, and then you can put more money into your savings and put it towards your goals. Clearing your debt can also be helpful in boosting your credit score, which will be helpful for any goals that involve buying a house, a car or other big-ticket items.

#6 Tell a friend and stay accountable

It can be helpful to tell a close friend or a family member that you can trust, so that they can hold you accountable while you try to save. This can be helpful, especially when you are having a bad day or trying to resist spending money unnecessarily. You can ask them to help you stick to your spending plan, in any way that will be good for you. For example, you might ask them to check in regularly with you to see how you are getting on. Alternatively, you might talk to them when you are struggling or want some advice. Make sure you only speak to someone that you can trust, as you will be sharing sensitive financial information. You also want to make sure that they have your best interests at heart.

Increasing your savings can be hard. Follow these top tips to help you reach your goals.

5 Tips to Get More Anti-Inflammatory Foods into Your Diet

The Best Green Soup recipe

Inflammation can be tricky to manage. In short, controlled amounts, it helps your body recover from injury and illness by supplying necessary blood and heat to affected areas. However, ongoing or chronic inflammation increases your risk for heart and kidney disease and autoimmune disorders like rheumatoid arthritis and Crohn’s disease.

The good news is that the meals you choose can increase or help to decrease overall inflammation. Many people with chronic conditions follow eating guidelines to keep their levels in check.

I'd love to share with you five tips to get more anti-inflammatory foods into your diet.

1. Choose Cooking Oils Wisely

When the news about saturated fats and heart disease risk broke, manufacturers raced to create healthier cooking oils. However, they may have done more harm than good in some cases.

While plant-based oils are generally higher in the unsaturated fats once considered beneficial, some researchers have begun to cast aspersions on the high omega-6 levels in the typical western diet. While omega-6 and omega-3 fatty acids benefit human health, the wrong balance can increase inflammation.

What should you eat? Opt for cooking oils that have a better omega-3 to omega-6 balance — like olive and avocado oil — and aim to get more fatty fish in your diet. Seafood such as salmon, sardines and mackerel contain high levels of omega-3s to help balance the omega-6 in many popular cooking oils like safflower and sunflower.

What about canola oil? This cooking oil is known by many as a cheaper, healthier alternative. Some people tolerate it without problems — however, others develop violent allergies. Humans shouldn’t eat the raw plant since it’s genetically modified to eliminate toxic erucic acid and glucosinolates. However, high-heat cooking methods and hydrogenation alter the chemical structure, making it problematic for some people. Use with caution and mindfully examine any inflammatory effects.

2. Visit Your Farmer’s Market

Farmer’s markets are absolute bonanzas for getting more anti-inflammatory foods into your diet. Why is that? You’ll find the freshest, organically-grown produce brimming with antioxidants and phytonutrients to support vibrant health.

Part of that dynamic involves calming widespread systemic inflammation. Fresh food works by providing your body with the nutrition it needs to overcome daily stressors and toxins like micromanaging supervisors and environmental pollutants.

For example, summer stone fruits are a spectacular antioxidant source. Pick up a basket of fresh nectarines, peaches, apricots, plums or cherries — or their exciting hybrid cousins.

Do you want a healthy and anti-inflammatory summer spritzer, unlike the alcohol-based numbers that can spur swelling and anxiety? Mix a can of Zevia zero-calorie ginger ale with a dash of peach puree and top with fresh apricot and plum slices. Divine! For gut health, which is connected to inflammation try my Love Your Gut Synbiotic.

Vegetable Marrakesh Casserole

3. Go International

What’s on your dinner menu tonight? The typical American diet has become overly laden with problematic foods. However, you can improve your diet by taking tips from friends around the globe.

Many clinical nutritionists like myself uphold the Mediterranean diet as a model of healthy eating. Why? It’s high in plant-based foods, healthy oils and lean proteins, reserving fattier, denser meals like red meats as accompaniments, not the meal's centerpiece.

Plus, many people have little trouble getting on board with this meal plan. Who wouldn’t love a healthy plate of whole-grain spaghetti with zucchini, paired with a light caesar salad?

Do you have more exotic tastes? If so, go gaga for Asian cuisine. Popular spices like turmeric and ginger are anti-inflammatory powerhouses. Your best bet is pairing these herbs with black pepper to enhance the calming effect — try an exotic curried chicken with a side of carrot ginger soup with roasted vegetables.

4. Pick a Better Flour

If you’re like many, you have the trusty bag of bleached, all-purpose flour on your pantry shelf or tucked into a storage container. However, you could be serving up an inflammatory nightmare for your pancreas.

The manufacturing process can sometimes create a chemical byproduct called alloxan, which scientists use to induce diabetes in laboratory animals. When you combine alloxan with the rapidly absorbing, blood-sugar-spiking nature of white flour, you have a recipe for the Type 2 form of the disease in humans.

Fortunately, you have a world of other choices. You might have to experiment a bit to get the taste and texture to your liking, but you can play with quinoa and amaranth if you like ancient grains.

Are you craving more protein in your diet? Try lentil or garbanzo bean flour. You can even find insect flour in select specialty stores if you aren’t squeamish. Of course, there’s nothing wrong with opting for whole-grain flour or a gluten-free substitute like oat.

Vegan Roasted Sweet Potato with Basil Pesto and Chopped Salad

5. Think Plant-Based

Strive to make your diet as plant-based as possible. Such foods contain natural nutrients your body absorbs better than supplements. They provide the building blocks for all the processes your body needs to perform to function at its best and help promote homeostasis — your ability to maintain internal stability as conditions change. Drastic fluctuations can spur inflammation.

The easiest way to incorporate more plant-based foods into your diet is to look at your plate as a clock at each meal. Fill half of it with the deep, leafy green and colorful stuff, leaving 15 minutes for lean protein and 15 for starch.

You can also identify painless ways to incorporate more vegetables into typical meals. For example, do you take a sandwich or wrap most days for lunch? Top it with red pepper, red onion, lettuce and tomato.

Do you have a handful of vegetables left over from various meals that you don’t want to get limp and soggy? Mix up some broth-based vegetable soup and indulge in a bowl before your main course.

Eat More Anti-Inflammatory Foods to Feel Better

Chronic, widespread inflammation increases your risk of nearly every disease. It can also make you feel downright yucky and unenergetic most days.

However, you can tame the flame by getting more anti-inflammatory foods into your diet. Follow the five tips above to improve your meal planning and boost your overall health.