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Mind Nourishing. Nutritional Therapy

Mind Nourishing. Nutritional Therapy

Bringing happiness to your plate, body and life through Nutritional Therapy

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By: mindnourishing January 2, 2019

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Some days you just want to keep it simple. And warming 🥶 . On days like this, throwing together and bulk prepping a quick soup is a perfect answer. A few days ago I made a leek and potato soup that has fuelled a few easy lunches and made me thank my previous soup making self 😁 . All i did was cut up 3 leeks, one onion and one large potato. I then threw them in 2 saucepans (as there was a lot!) with a bit of coconut oil and fried for about a minute (whilst the kettle boiled!). . I then mixed 2 veg stock cubes with boiling water and added enough to cover all the veg. . After about 20mins when the veg had softened I used a hand blender to whiz until smooth and then stirred in some pepper, a few tablespoons of creme fraise (to make it super tasty) and sprinked over some seeds for protein and crunch. . Yum de la yum! Try it. You'll thank yourself later 😊👍 So grateful for these little guys 🥑😁🥑 . Literally over the last 48hours I have been really mindful of my internal talk and have been making sure I look for gratitude for everything I have and everything that is coming my way... . Guess what happened... . I feel amazing, more productive and opportunities have been FLYING my way. Clients are doing amazingly and I have even been booked to give two talks on 'Good Food, Good Mood' to Clinical Psychologists!! . I genuinely always find that when I really put some extra effort into my mindset I see great results in my business and my happiness. . Some tips you might want to try that work for me: . 🥑 Listen to audiobooks/ podcasts that inspire you (yesterday I listened to 'get rich lucky bitch' 😂👍) 🥑 Go through affirmations in your mind or write them on post it notes around the house (google some ideas if your not sure!) 🥑 Try and get in a regular mindfulness practice even if its just 5 mins per day . Annnd most importantly try to bring up gratitude thoughout the day. Hence the happiness for all my avocado gifts 😂 They remind me I am grateful for my business and that when people see avocados they think of me 😂🥑🥑 I'll take that!! . Can you try something today to help shift your mindset into a more positive way?? Bring back the humble potato!!! 🥔🥔 . In recent years our beautiful British grown 'taters' have been shunned for their sweet potato cousins and I must admit I am no saint when it comes to potato discrimination. I often opt for the orange fellas but I'm now making a conscious effort to mix things up for the good of my gut. . Not only are potato's home grown, cheap and filling, they are also stuffed with fibre (especially when you eat the skin!!) which of course is super important for gut health. . Potatoes also contain a type of pre-biotic called 'resistant starch' which remains undigested until it is used by our good gut bacteria as fuel. These good guys are then able to produce beneficial short chain fatty acids which have been linked with having a healthy gut and a reduced risk for things like colon cancer 👍 . I generally love a tuna/ sweetcorn combo but in this potato I made some 'coronation chickpea' as the filler and it was delish. . Let me know of you want the recipe! It's great for a sandwich filler too 😊😊 . I'd also love to hear your favourite potato recipes!!! 💕🥔 I really really am a grown up now 😂😅 . Its only midday and already my day has been cram packed with love and i feel like the luckiest girl ever! . What i've learned from my 20s are: 💕Taking risks to follow your passions are never regretted however hard they may feel. 💕Friends come and go but that's ok. There was a reason they were meant for that part of your life. 💕Booking fitness challenges with your friends is the best 💕Meditation and yoga is a must whenever possible 💕Food is there to be enjoyed! Always. 💕Avocado and icecream are life 💕Wales is soggy but it has been a pleasure to explore 💕Travelling to different parts of the World makes you appreciate the important things 💕I am truely blessed to have my family, extended new family, @sibry1 and my main girl 😻 Thankyou for everyone who has already wished me happy birthday 😘😘😘🥰 No matter how unproductive you feel your day has been or how much you feel you're 'behind', chances are you have gone through so much to be where you are today 💕😍😍 . Be kind to yourself. . Be proud of yourself. . Tag someone who you're super proud of today and lets share some Monday love 😁😁😍 Bake Off Snacks sorted (without refined sugar!!) No bake blueberry cheesecakes 🤤🤤 . You'll need: Crust- 100g rolled oats 6 pitted medjool dates (more if not sticky enough!) . Filling- . 6 pitted medjool dates 190g nut butter (I used almond butter) 175ml milk (I used oat milk) 1 tbsp lemon juice 1 tsp vanilla extract Pinch of salt 70g frozen blueberries . To make: . Whiz up the crust ingredients in a food processor until they start to clump together. . Press into the bottom of 6 muffin tins lined with 2 small strip of parchment paper crossed over underneath to help pull them out. . Chill ❄️❄️ . Combine the filling ingredients in a blender and whiz on high until smooth and creamy. . Pour on top of the crusts. . Defrost the frozen blueberries (so they're a little squishy) and spoon/swirl on top of the filling. . Freeze overnight or until they're done (maybe by the GBBO break?!) . If you have mega will power you may want to leave them 5mins to thaw slightly before eating. They will also last for about a week in the freezer if you can leave them for that long! They are tasssty 😊 . Save the post and let me know when you make them! Resisting the urge to dwell on what's behind you! . Its easy to get caught in the past, going through certain situations over and over in your mind...reeeeally pointless activity where I don't know if you're the same, but I end up making memories a whole more intense then they probably were 🤪 . The days when I feel my best are the days that I make plans, think about the things I want to achieve in the future and do something positive to get me to that place. . I am trying to get into the habit of making regular goal lists to keep me motivated and wondered whether anyone else wants to commit with me to do the same?? . Whether its wellbeing goals, career goals or relationship goals, recording it can be soooo powerful! Who's in?? 🙋🏼‍♀️ . . . . . . . . #nutrition #happiness #mindfulness #healthyliving #healthyfood #lovefood #gratitude #mindfuleating #nutritionaltherapy #nutritionaltherapist #positivepsychology #wellbeing #intuitiveeating #nutritionfacts #lovewhatyoueat #nourishingfoods #foodforhappiness #positivity #mindnourishing #goalsetting #goals Meat Free Monday Inspo! 😄 . This has to be comfort food at its finest... Creamy, juicy, warming and super simple. . The sweet potato mash base was just simple boiled until soft then blitzed in a processor with a hunk of butter and some salt (soooo tasty! *reminds self to do this more*). . The topped mushrooms were just roasted with some balsamic vinegar, olive oil, soy sauce and crushed garlic for 20mins. . The top topping was just pesto made from walnuts, basil, olive oil and garlic (no issues with vampires tonight 🤣👍). Just blitzed again in a processor. A throw together (make up your own measurements) kind of dinner which tastes great and feels a lil different from my normal meat free dishes. . I try to keep to my meat free Monday dinners if I can... Im intruiged though, does anyone else try and do this?? 😊 UK Sun ain't gunna hit the Vitamin D mark this Winter! 🌧️🌧️ . Prancing around in the Sea in Rhodes I might have been ok but now I'm back in Wales the weather really isn't cutting it vitamin D wise... . Vitamin D is SUPER important for our immune system, helping to keep our bones healthy, keeping our blood sugar levels balanced and even helps support our hormones and mood! Because UK weather usually sucks, its recommended that we supplement with vitamin D in Winter months (up until about March time) as the sunshine just isn't strong enough to keep us topped up. If in doubt about what supplement to go for or if you want more personalised advice on your symptoms (or you take other medication and you want to check interactions!!) please have a look at my services (link in bio) or send me a message for 1:1 support. . Lets keep the Sunshine inner glow running through Winter 🌞👍 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! 😊👍💚🌳
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