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

Satay Sauce

I like stocking the fridge each week with delicious, easy to make, healthy sauces which are guaranteed to make any meal taste ridiculously tasty! This week, I have made my very own Satay Sauce which tastes so yummy over anything.

Give it a go and let me know how you find it.


  • 70grams pure crunchy peanut butter (I like Pip & Nut)
  • 1 tablespoon extra-virgin olive oil
  • 1 tablespoon oat milk or any milk
  • 1 tablespoon tamari/soy sauce
  • 1/2 tablespoon grated ginger
  • 1 teaspoon chilli flakes
  • 1 spring onion, finely chopped
  • 4 tablespoons warm water
  • a few drops of liquid stevia or honey (optional)
  • salt & pepper to season


  • Combine all ingredients together, once all mixed through place the Satay sauce in a sterilised jar and keep refrigerated.





Preparing for a long haul flight

I truly believe there is a lot you can do to beat the ‘lag’ and get yourself ready for a dreaded long haul flight or maybe even two! We’ve all heard it before, but I will say it again. Fail to prepare, prepare to fail. Long haul flights aren’t enjoyable (well unless you are lucky enough to turn left rather than right onto the plane!) but poor planning can make a long haul flight less agreeable yet. So below I have out lined some of my top tips to help make the journey a more enjoyable one.

EXERCISE – Get your body moving, whether it is a pre flight stretch, yoga, half an hour walk or even a run. I think it is very important to make a point of getting your body moving. Let’s face it, sometimes with the dreaded flight time we are unable to get to the gym, waking up 20 minutes early and spending some time stretching and breathing on your living room will still provide you with a host of benefits. Moving your body and breathing is a great way to de-stress, relax and get your body mobile before being crunched up for a long period of time.

HYDRATE – Try and start hydrating your body the day and even night before your flight. Once you have gone through security, go and buy yourself a coconut water which is packed full of electrolytes and minerals as well as a 1 litre bottle of water for the flight. Research states you should drink half a pint of water every hour whilst on a long haul flight. Try and stay off the alcohol and limit your caffeine in-take as this will only dehydrate you. Long haul flights are like a drain, they suck all the moisture out of your skin, body and leave you feeling tired so make sure to consume as much water as you can on the plane – it will also encourage you to get up to go to the toilet and get your body moving.

PLAN- I don’t know anyone that likes plane food, it’s never good and its always full of hidden nasties! I like to pack some healthy snacks and a little lunch box bag with some ice packs in it with a nutritious meal – Try and pack at least one nutritious meal to save you from giving into the airplane food! Before the flight eat a delicious nourishing meal before which will leave you full for as long as possible. A lot of people struggle to go to the toilet after a flight due to the compression, eat lots of fibre rich foods pre, during and after the flight as well as packing a probiotic to help support your digestive system (I love traveling with OptiBac probiotics as they don’t need refrigerating)!

The airport is full of chocolates, sweets and tempting treats so rather than neglecting yourself from these buy yourself some healthier alternatives like raw balls, healthy bars and a fruit and nut mix so you don’t feel deprived!

ENTERTAINMENT – Download some podcast that you enjoy listening to before you board the flight, you will be surprised as to how fast they can make time go! Buy a book and some magazines of interest and always make sure you have charged the battery on your phone and tablet/laptop before the flight!


OTHER TIPS – Here are a few other tips which I find help:

  1. As soon as you take off set your watch to the local time of your destination, try and get into the swing of things straight away and into that timezone.
  2. Hydration is key as mentioned above but I also like to pack eye cream, toner, hand cream and other some skin care products to help rejuvenate my skin mid-flight.
  3. When booking your flight, try and limit the amount of time you have in transit.
  4. Always book your seat if you prefer aisle or window, that way you won’t get stuck in the middle!

You really don’t have to do all of the above, people who know me know I am very organised. Try and plan ahead next time and do a few of the above things as I can guarantee you it will make traveling more enjoyable.