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Mind Nourishing. Nutritional Therapy

Mind Nourishing. Nutritional Therapy

Bringing happiness to your plate, body and life

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By: mindnourishing January 3, 2019

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The power of laughter! 😂😂 . Not only can laughing decrease your stress hormones, it can even lower blood pressure, trigger endorphins that can prolong the feel good vibes and can even boost our immune system! Not bad really for something that is free and accessible to everyone . My faaaavourite type of laughter is the contagious kind which flows from someone else and tickles my (theoretical) funny bone or vice versa 🤣 . This photo captures the moment where @sibry1 tries to get a close up photo of my back to front bikini bottoms as I got ready too quickly to run into the sea 🤣🙈 . Anyone else want to share their belly laugh recent events? . Remember the best kinds of laughter are the shared ones! 😂😂👍 Re-thinking self talk is an on going commitment 😊 . My natural mind wants to criticise my imperfections and focus on the totally unimportant. . My work in progress mind reminds me that those arms swam me across this bay and back. Those legs walked me up to the top of the mountain behind and that tummy is filled with delicious Greek food that has brought me sooo much happiness the last few days 😍😍 . Focus on what really matters 💕💕😘 I hope you've had a beautiful day 💚 How does green space affect your mood?? . Chances are you've noticed the effects before... Maybe after taking a walk to clear your head, getting out in the garden to plant flowers or even a weekend away camping, getting outside seems to be a great way for boosting happiness! . So how and why?? . One study found that spending 40minutes walking in a forest actually resulted in lower levels of the stress hormone cortisol 👍🌳 . Another potential reason could be that trees and plants release compounds called phtoncides. When inhaled, they can spur on healthy biological changes like lowering blood pressure which if left elevated can cause 'stress' to our body! Crazy right?! . Although not fully confirmed, other scientists also believe the improvement of mood after being in nature could potentially be due to the air in forests containing high levels of negative ions. It is thought that being surrounded by this potentially could help to reduce depression symptoms 🧐 . So whatever the mechanism, getting outside surrounded by greenery could be really beneficial on mental wellbeing and something that is totally free. . Have you been to your local park/ woodland/ nature reserve recently?? If not then why not plan a visit and see how it makes you feel! I'd love to hear if you notice any benefits! 😊👍💚🌳 Saturday Snacking! . My favourite type of snacking involves a dip. Hummous and me have a special thing going on but I knew mixing sweet potato with smoked paprika to make this dip was going to make something special. . The tahini (sesame seed paste) adds a great blob of protein and the sweet potato and chilli adds a warming hug of comfort. . Super easy to make: . 👌 Just peel one large sweet potato and chop into small cubes. Mix with a tbsp of olive oil and place in a roasting tray. Flatten 2 garlic cloves with a knife (skin still on) and also add to the tray. 👌Roast for 30 minutes then leave to cool slightly 👌 Add the sweet potato and squeeze the softened garlic out of its skin into a food processor 👌 Add 3 tbsp of tahini, half a tsp of smoked paprika, half a tsp of hot paprika and a quarter tsp of cumin. Squeeze in the juice of half a lime. 👌 Mix together until smooth then add water a tbsp at a time until it reaches the right consistency for you. . Dip to your hearts content, blob on the side of salads or even add to pasta for a creamy delight 👍 . Comment below of your going to try this! 😁 Pimped up Winter warmer! . Shepherds pie is a childhood favourite, but this slightly tweaked version is ssooo tasty!! Great for warming and filling up the healthy way 😊👍 . To make: ✅ Peel and chop up 600g of sweet potato and boil for around 15 mins until soft. Drain then mash up with a blob of butter or coconut oil ✅ In the meantime finely chop up an onion and slice one carrot. Fry in coconut oil for a few mins then add 2 cloves of chopped garlic and a tsp of mixed herbs. Add 500g of beef mince and cook until brown. Around 8mins. ✅ Add 175g of chopped mushrooms to the mix along with 6 roughly chopped sundried tomatoes and 2tbsp of the tomato oil. Cook for a futher 3mins. ✅Add 50ml of veg stock, a splash of balsamic vinegar and 150g of cooked lentils (i just quickly boiled up 75g of red lentils and when soft put them in). Then cook until reduced. ✅Prehead the oven to 180 degrees. Stir in a handful of chopped parsley, season and then add the meat mix to a dish. Top with the sweet potato and flatten with a fork. ✅ Cook for around 20mins then even grill for a bit for a crispy top. . Yummmm! Better for a night when you have a little more time but you wont be disappointed! . On a seperate note who would call this a cottage pie? It will always be shepherd to me! 🤣👍 IMPOSTER SYNDROME! 6 months ago I got accepted onto Natwest Entrepreneur programme and I felt like a TOTAL imposter! . Surrounded by huge businesses with people who seemed to have all their 'shit' together, I felt like a little fish and felt pretty overwhelmed. . Tonight is our 6month celebration event and I am kinda proud of how the last 6 months have gone. My business has grown, I have developed my plans and visions and most importantly I have shifted my mindset. . My greatest lesson was that I was comparing myself to others without any real facts. 🚫 I didn't know what stage of their journey they were on 🚫 I didn't know other peoples insecurities or issues 🚫 I didn't have any idea what other peoples reality was I just 'presumed' i knew. . I am far from perfect but today I am a little more positive about my own ability. I have worked hard to be where I am and I know that my clients see positive changes when i work with them 😊 . With research showing upto 70% of females have felt some kind of 'imposter syndrome' in the last year, chances are I'm not the only person who has felt like this. . So if you're feeling a little overwhelmed at the moment, take a step back... What is actually the reality and be clear on all the things you can do. . Chances are you are a lot more experienced/ qualified and knowledgeable then you think you are 💕💕 There really isn't anyone quite like you 💕💕 . I am privileged to have some sort of link with you (even if that is just through social media). You are super special and you bring something important into this World 🌍 . If there is someone who really brightens up your life, tag them below to spread the love 😍💕 Why should we eat a rainbow?! . Eating a variety of different colours can mean that we are exposed to the fruit and vegetable's different 'phytonutrients' that can offer us powerful protective properties that could help to reduce the likelihood of developing diseases. . As equally important is that mixing up the fruit and veg we eat can provide a wide variety of prebiotics to feed our good gut bacteria meaning that the species become more varied (this is a great outcome for health!) 👍👍 . In this meal I think I managed, red, purple, orange, green so just need the white and yellow for a full rainbow! . If you're struggling with ideas for mixing up you veg intake, I now provide personalised recipe books with my Gold and Platinum nutritional therapy packages to you to increase your intake. . Head to www.mindnourishing.com or message me to learn more 😊🥑 Add water, sunlight and food and chances are there will be a smile on my face! 😍💚 . Through my new part time role as a woodland mentor, I have been spending more time out in nature and i'm loving every second of it. . There is a sense of peace walking through woodlands, sitting by a fire or looking out into water. Its a sense of peace that in this modern World we need to work a little bit harder to find. . How do you find this peace?? . Maybe you find it taking your dog for a walk... Picking blackberries or even pushing your boundaries and doing something like going for a walk in the rain. . Maybe today and for the rest of this week try and find your peace 🙏💕💕🥑 . If you get a glimpse I'd love to know what you did! Salted Peanut Butter Birthday Brownies! My favourite person in the whole wide World turned 30 today and to celebrate we ate all the yummy food 😍 My contribution to this food fest were these brownies which I made by: 🍫 Heat the oven to 180degrees and line a baking tray with greaseproof paper. . 🍫 Melt 100g of dark chocolate with 170ml of olive oil and 250g of dark brown sugar on a hob. . 🍫 Cool slightly then add 85g plain flour, 85g of cacao (or cocoa), 100ml of milk and 4 eggs. Whisk until smooth. . 🍫 Stir in 50g of salted peanuts and transfer the mixture to the baking tin . 🍫 Mix 30g of peanut butter with around 30ml milk and beat until the consistency of double cream. Then drop spoonfuls of the mixture on top of the brownie mix and use the handle of a spoon to swirl the mix. . 🍫 Scatter over a few more peanuts and bake for 15-20 minutes until its set on top but a little soft inside. Tadarrr! Not particularly something you'll want to bake every weekend but get it in your belly when your after some extra happiness! 💕 I hope your weekend was filled with as many smiles as mine was 😊😊😊🎉 Mixing up the brekkie! . Overnight oats topped with a bit of grated apples, creme fraiche and cinnamon toasted seeds 👍 . Iv had these for the last 2 days and they make such a lovely change from porridge 😊 . ✅ Just weigh 150g of oats and mix with 300ml of milk with a splash of vanilla essence. I then separated into 2 jars . ✅ Toast 100g on a frying pan with mixed seeds with a tsp of coconut oil and 2tsp of cinnamon and put aside . ✅ Leave the jar overnight. . ✅ In the morning top the oats with half a grated apple (per jar), put 1tbsp of creme fraise on top along with the seeds. . Quick, tasty and full of fibre 👍 . What overnight oats do you like?? I now want to try more! Pushing past your set food 'boundaries'. . Pastry isn't something that I would normally go for. Not because i dont like it, but because it didn't sit in the 'healthy enough' category that a previous me labelled it as. . These associations are quite natural but it's good to challenge where they come from and notice whether these 'food police' thoughts have your best interests at heart. . So when this recipe caught my eye I thought I would give it a go as something a bit different and wowweeee its good! 🤤🤤 . It is also ridiculously easy... All you do is: ✅ Heat the oven at 180degrees. ✅ Slice 200g or mushrooms and finely chop 3 sprigs of rosemary. ✅ Mix the mushrooms in a bowl with 1tbsp of olive oil and half the rosemary. ✅Roll out a sheet of pre made puff pastry then spread out 2tbsp or creme frais leaving a centimetre around the edge ✅ Then add the mushroom mix then scatter the rest of the rosemary ✅Chop up one roll of goats cheese and also add. . Then heat for 25mins. Remove, add watercress as a side and eat with a happy heart and singing happy tastebuds. . Once done, sit back and identify if you have any other restricted foods that might actually bring a lot of happiness into your life 😊 Food is there to be enjoyed and no food is 'bad'. . If you want info on how to work with me 1:1 make sure you head to my bio for the link 💕🥑
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