Self-love this February

“No one else is going to make you happy until you are happy with yourself first

February as we know it, is the month of love which for some can be quite depressing, it’s a short month which can also sometimes feel like longest month of the year due to the long dark, cold and grey days!

The way I see it, is we have two options this month – to go through the month with a negative mind-set, feeling miserable and depressed or we can embrace this month as one step closer to spring, challenge our mind-set and learn to be happy with what we have already got.

Whether you’re single, married, a mum, a teenager, male or female we can all embrace a little bit of self-love in our lives. So, ask yourself what it is that you really like to do? How do you switch off? What do you wish you had more time for? Really think about these questions and set yourself the task of being a do-er this month, not a dreamer.

Time to make a change this February and learn to look after yourself, learn to say no and schedule in some ‘you time’ each week whether that be having a bath, going for a walk without your phone, taking yourself out for a nice meal or reading that book you always wished you had time for.

Make a change this month, do it for you and no one else!


Rise and shine

Waking up in the morning is something that a lot of people struggle with, I certainly used to. These days, I am up between 5-6am every week day and I can truthfully say I tend to bounce out of bed even during these cold winter months. I don’t let my mind begin to even think ‘its 5am I should still be asleep’ because that negative mentality is not healthy for myself or my day ahead.

I do however, have a few things I do each morning to help the process and easier one. Below are my top 6 tips to help you rise and shine in the morning.

  1. Get some good Zzz – Ensure you get a good night sleep by going to bed at a decent hour. Try turning off the TV 30 minutes before bed and picking up a book instead. I don’t allow my laptop in bed with me nor do I have a TV in my room because even though you may find you can fall asleep in-front of a screen, your sleep will most likely still be affected preventing you from getting a quality night sleep, making waking up a lot harder to do!
  2. Do not hit the snooze. Whatever you do, do not snooze – it does more harm than good. An extra 15 minutes in bed will more often than not leave you feeling groggy! I like to use the 5,4,3,2,1 method. As soon as your alarm goes off, count down in your head 5, 4, 3, 2 and then jump out of bed on the 1. You will feel so much more energised!
  3. Rehydrate immediately. After a long nights sleep, your body will be thirsty. I like to have a warm glass of lemon water mixed in with some apple cider vinegar each morning to help kick-start my digestion, quench my thirst and get some nutrients into my body!
  4. Don’t scroll through social media until you have gotten up and done something that day. Don’t make scrolling through your phone the first thing you do in the morning as it really isn’t a healthy habit for you or your mind. Endlessly scrolling can also waste a lot of precious time first thing!
  5. Stretch & Breathe By stretching first thing in the morning you are instantly improving your brain activity by increasing the blood flow to your brain which helps to sharper your concentration, circulation and energy levels! Stretching each day is also a really great way to improve your flexibility and mobility.
  6. Make your bed Making your bed in the morning is such a small task however it can make such a big difference to your day ahead. I love the small feeling of accomplishment when the bed is made and my room looks clean and tidy! A decluttered space makes for a decluttered mind.

So, start incorporating these healthy habits into your morning routine to help you kick-start your day on the right foot!

Rise and shine6525

New year, new you??

I don’t believe you need a new year to make a change. Don’t get me wrong, I am not anti-new years resolutions but for some people the pressure of keeping a new years resolutions can actually cause much more stress which often then leads to disappointment. To make a change you have to really want to do it, no matter what time of the year it is.

Whilst the new year is a great opportunity for some to make a change. Achieving goals won’t bring happiness until you learn to be happy with what you’ve already got in this present time. Once you have found that happiness and I am not talking about perfection because happiness doesn’t mean perfection, you will be surprised as to how your life will change for the better.

So, I believe that this year we should all strive to be happier, because everyone deserves to be happy – happier within our own bodies, within ourselves and with everything we already have.

Because until you are happy – nothing else matters!

‘Good thoughts, they will shine out of your face like sunbeams, and you will always look lovely.’ – Roald Dahl

Digestion – It’s not only about food!

Digestion is not only about the foods you eat but it is also about how you consume them as well as your daily activities.

Many of us think that digestive issues are only about the food and drink we consume but there is so much more to it than just that. Let’s put food aside for this article and talk about other ways in which you can support your digestive system. The below points are fantastic holistic ways  you can improve your digestion;

  • Mindful Eating – Eat sitting down with no screens in sight (you don’t need to be connected to your phone or laptop whilst eating).  By visualizing your food your brain informs the stomach of digestive activities. I am huge advocate of mindful eating and always try my best to sit down away from my laptop and phone even when I am in a rush! How many times have you eaten something, a packet of nuts lets just say for the sake of the argument, then you look down and they are all gone and you hadn’t even realised you had eaten them?!Take control over your eating habits and pay attention to what you are eating, enjoy your meal, sit down and pay attention to the flavours, textures and smells. Listen to your body and learn to stop when you are full. I know it sounds silly but when you are eating, try and just eat and stop everything else you are doing – get rid of the distractions!
  • Chew your food – It sounds so simple however a lot of us don’t do it. Learn to slow down and chew your food. The process of digestion starts with visualising and then chewing your food, chewing breaks down your food into smaller particles which therefore make them a lot easier to digest. Chewing also signals the body to start the digestion process by coating your food with saliva and informing the stomach to produce stomach acid to ensure proper digestion. By not chewing your food properly it can lead to bloating and over eating! Research shows that chewing your food and taking longer to consume your meal will result in you eating less preventing any weight gain – bonus!
  • Movement – Get your body moving on a daily basis. I love the term, movement = movement! Regular exercise and getting your body moving helps keep food moving through your digestive system as well as reduces constipation. Go for a walk on you lunch break after you’ve eaten your meal, wake up early and do some stretches and breathing techniques on your living room floor. It doesn’t have to be high intensity, the main thing is to try and get your body moving more on a daily basis and minimise the amount you sit down at your desk or in your car.
  • Squat –Did you know that about 1 in 7 adults suffer from chronic constipation – that is a huge amount! As human beings, we were designed to squat and not sit upright on the toilet. When we squat, gravity does most of the work as the weight of our torso presses against our thighs which then compresses against our colon. My advice to you is, if you are having problem pooping – squat down on your bathroom floor in the morning upon awakening, take 10 deep slow breaths in through the nose and out through the move. Once you have completed the 10 breathes, then get up and go to the toilet. I can guarantee you it will help you go to the loo! If you are after more help then check out the amazing ‘squatty potty’ online! I keep hearing many good things!

Take control over your habits today by applying the above simple principles. I think it is so important to get the fundamentals right first and then incorporating a diet packed full of fibre, wholefoods and lots of water to compliments it.

If you have any questions, please don’t hesitate to contact me privately.


6 healthy lifestyle habits

6 healthy lifestyle habits to start incorporating today to help you on your weight loss journey

It’s that time of year where everyone is ramping up their exercise regime and trying to get their bodies summer ready! It can become quite obsessive, unhealthy and unsustainable.

Outlined below are my top tips on creating healthy and simple lifestyle changes for the long run and not just a quick fix for that summer holiday you have coming up!

  1. Exercise and nutrition – First things first, you can’t out train a bad diet so make sure you combine nutrition along with exercise. It really doesn’t have to be complicated, go back to basics and make smart decisions. Don’t wreak havoc on your system by drastically cutting back on your food intake or trying to get to the gym twice a day leading up to your holiday. Start by moving more throughout the day and being aware of what is on your plate, eat more whole foods and avoid any packaged, deep fried or highly processed sugary foods!
  2. Drink more water – Don’t underestimate the power of water, our bodies are made up of 60% water making it an essential component to our diet. Staying well hydrated can provide us with many health benefits such as glowing skin, well-functioning organs, healthier teeth, bones and joints as well as maintaining a healthy urinary tract and digestive system! Drinking sufficient amounts of water can also help curb hunger as most the times when we feel hungry we are in fact thirsty.
  3. Portion control – This is one thing I struggle with big time – I think most of us do! It is so easy to over eat. A few of my tips are to serve yourself dinner then pack away any leftovers you may have immediately to prevent you from going in for round 2. Use a smaller plate, eat slowly and be mindful of your food – It really does make a difference to your satiety if you actually acknowledge your food rather than inhaling it! Lastly use the rule of palm when serving your meals so you don’t over do it.
  4. Eat protein with every meal – Protein is essential for a good body composition as it sustains lean muscle mass, it can also help keep you fuller for longer as the body takes longer to digest protein. Try and eat protein first thing in the morning and with every meal/snack thereafter. Protein is found in an array of foods, not only animal products. If you are vegetarian or vegan, read the following blog post I did on vegan protein sources, I try to include these into my diet each week as not only are they packed with protein they also contain many other vitamins and minerals we need for optimum health!
  5. Meal prep – Cooking at home and preparing your meals in advance allows you to portion control and know exactly what goes into every meal which can provide an array of health benefits to help nourish your body and keep you on track. It is also a great way to save time and make smarter choices about what goes into your body. Check out the following blog post for all things meal prep –
  6. Never skip a meal – 9 times out of 10 skipping a meal will generally backfire. You may think you are eating less calories but randomly skipping meals can cause a lot more harm on your metabolism and create a hormonal imbalance. If you don’t enjoy eating breakfast then start your day with a handful of nuts, a small yoghurt or even just a small piece of fruit. Make time for each meal, even if you are busy at work – set aside 15 minutes to eat your meal to help fuel you for the hours ahead!

I hope these tips have been informative and will help you along your journey, try your best to apply the above points into your daily routine today and let me know how you get on. Small changes and creating new habits are the key to weight loss, don’t go yoyo dieting or get sucked into the fad diets.

Create a healthy sustainable lifestyle than you can maintain forever!


Simple food swaps for a healthier diet!

There are plenty of ways you can make food swaps in your diet to prevent bloating and gut issues, to help you consume less calories and to feed your body with nutrient dense foods. All of these little swaps can really make such a difference to your general wellbeing. Remember that these small changes can add up to make a big difference over time. Here are my top recommendations:

Cereals for oats – Try swapping your morning sugar laden cereals with oats. Oats provide a slower release of energy over time rather than a sharp peak in blood sugar levels followed by a crashing drop. Oats are naturally gluten-free, contain lots of dietary fibre, magnesium and phosphorus.

Vegetable oils for coconut oil – Try and avoid hydrogenated oils as much as possible as they are highly processed, full of trans-saturated fats and don’t contain any nutritional value! I love using coconut oil to cook with instead – it’s the perfect oil to use when cooking at high temperatures as it doesn’t spoil! Amongst many other benefits, coconut oil is a unique fat that contains medium chain triglycerides (MCT) which is a fatty acid the body uses to help produce energy!

White rice with quinoa, freekeh or even cauliflower rice! –  freekeh is an ancient grain which has a very low glycemic index, fewer calories than rice and is high in minerals. It also has twice as much fiber as quinoa and more protein too, it does however contain gluten so for those who are coeliac, best to stay clear! Quinoa on the other hand is gluten free, high in fibre and B vitamins. Quinoa is also a full protein containing all nine essential amino acids which we need to gain from our diets as our bodies can’t produce them. Cauliflower rice is so easy to make and is a low carb option I would highly recommend – simply steam your cauliflower and then blitz it in a blender to enjoy!

Potatoes with sweet potato which are rich in beta carotene. Our bodies then convert beta carotene into vitamin A which helps support our immune function, good vision, skin, hair and nails! So to help premature aging, increase hair growth and boost your immune system start getting creative with one of my favourite foods – the sweet potato!

Butter with avocado. Although I don’t consider butter a ‘bad’ food and use grass fed butter in my day to day cooking, I like to consume it in moderation and it’s great to have an alternative. Enter the glorious green avocados which are packed full of antioxidants, fiber and heart healthy fats. They are creamy in texture and taste delicious. The good fats in avocados can also help your body absorb other fat soluble vitamins and nutrients!

Meat for oily fish at least once or twice a week! Fish such as sardines, mackerel, salmon, herring are great sources of oily fish. Try and incorporate more foods high in Omega 3s to help lower blood pressure, keeps your skin hydrated and support brain health!

I could write about food swaps all day long as there are so many little changes you can incorporate. Here are an additional few to help you on your way –

  • Hamburger bun for a Portobello mushroom
  • Tomato sauce for a rich homemade version
  • White bread for rye
  • Noodles for zoodles (zucchini noodles)
  • Strawberry jam for chia seed jam (go check out my recipe)

Let me know how you get on!

L xx

My top 25 tips to a healthier you!

Your day to day choices not only influence your health but your vitality as you age. Try and gradually introduce these tips into your daily routine to create new habits. Choose 5 things you don’t already do and carry them out today. Make the change now and I guarantee you will start to feel better almost instantly! As the days go by, it will only become easier and theses tips will soon become second nature to you!

So here are my top 25 strategies to a better and healthier you –

  1. Hydrate Hydrate Hydrate – aim for a minimum of 2lts a day.
  2. Remove processed and packaged foods from your diet as they are low in nutrients and wont keep you satisfied in the long run. These include fruit juices, chocolate, crisps, ice creams, confectionary, low fat, sweetened yoghurts, soft drinks, crackers, biscuits, dried fruit etc.
  3. Remove refined sugars from your diet.
  4. Get a good night sleep! Turn all electrical devices off an hour before bed and read a book, meditate or listen to some music.
  5. Relax and maintain stress– Have a bath full of Epsom salts or magnesium flakes.
  6. Don’t eat ‘bad’ fats as they increase your bad cholesterol – Stop eating trans fats like deep fried foods and cooking with sunflower oil, vegetable oils, peanut oils, corn and rapeseed oil. Opt for organic and cold pressed varieties of olive oil, coconut oil and flax seed oil. Eat fats high in Omega 3’s and Omega 6’s in moderation!
  7. Eat breakfast – Breakfast is the most important meal of the day, it doesn’t mean you have to go big though. If you’re not a big eater in the morning and tend to skip breakfast look at having a piece of fruit with some nuts, yoghurt or some sort of protein (smoke salmon, eggs etc)
  8. You time – Get outdoors, go to the park and go for a walk. Disconnect from your phone and take some time out.
  9. Mindful eating – Sit down at your kitchen table and eat, don’t eat in front of your TV, laptop or phone. Eat slowly, chew your food and enjoy it! Wait atleast 20 minutes before going for seconds.
  10. Eat lots of fruit and vegetable – These are high in vitamins and minerals which is crucial for optimal health. They will help your body to remove any toxins and waste during your detox, weight loss phase. Eat as many green vegetables as possible and avoid high sugar fruits such as bananas, apples, mangoes, grapes and dates for a few weeks while you re-set your system!
  11. Remove starchy foods/wheat from your diet – Some of these foods include wheat, barley, bread, bagels, pitta, crumpets, rolls, pizza, white rice, pasta, potatoes, breakfast cereals and bars, pastries, croissants etc.
  12. Get moving – get off the tube a stop earlier and walk to work or better yet walk or ride to work. Walk up the escalators, always try and reach your 10,000 step goal a day on your smart phone.
  13. Exercise – Aim to get your sweat on 3+ times a week. Go for a run, swim, spin class, go to the park and do a circuit, do some sprints. The higher the intensity the better. The options are endless!
  14. Eat lots of fibre rich foods to help maintain a healthy bowel movement. Foods high in fibre include lentils, chickpeas, peas, brussel sprouts, artichokes, black beans, avocado, berries, oats.
  15. Eat probiotic rich foods or take a probiotic supplement to help support your gut microbes and maintain ‘good’ bacteria. Foods such as pickles, kimchi, sauerkraut, kefir and good quality Greek yoghurt are great sources of probiotics.
  16. Meditate – learn to meditate, concentrate on your breathing and sit in silence for at least 10 minutes every day. Make time for it!
  17. Reduce or remove alcohol from your diet for at least 2 weeks. Give your system a break!
  1. Eat real foods – Eat how your ancestors would eat. Eat good quality proteins, dairy, fruit and vegetables.
  2. Eat the rainbow – Try and eat a mixed array of seasonal fruit and vegetables. Try and get as many different vitamins and minerals into your diet as possible. Mix up your food show each week!
  3. Remove toxins from your body/life – Buy organic proteins and vegetables if or where you can afford to. Use natural beauty and cleaning products. Remove the amount of plastic used in your household.
  1. Go to the farmers markets – Buy local fresh produce which hasn’t travelled far to get to you and will contain far more nutrients than the supermarket produce from Peru!
  2. Cut out the crap – Start reading ingredient labels. If you can’t pronounce the ingredient or don’t know what it is then just don’t eat it!
  3. Eat raw and fresh foods first – Raw foods contain more enzymes in them. Try and eat these foods first throughout the day!
  4. Stop rewarding yourself with food – Enjoy a manicure, a night at the movies, a pair of new trainers or anything else you may have your eye on!
  1. Nourish – Eat for nutrients, nourish your body. Think to yourself before eating or buying something – Is this food going to make me feel energized and amazing or sluggish and guilty!

Hope you enjoyed these tips, please let me know your thoughts in the comments box below!

Lucy xx