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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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Don't throw away those over-ripe bananas!!!!!! 🍌🍌 . Get 2 of um... Mash um with a fork... Add 100g of oats... Add choc chips, chopped choc or sultanas... Dollop tbsps of the mix on a greaseproof paper lined baking tray... Bake for around 15mins at 180... . Then munch away feeling smug that you avoided unnecessary food waste and created a yummy, healthy snack! . Tag a narna lover 😁🍌 Starting every fresh day with gratitude... well trying to 😂 . I go through phases of really practising gratitude then kinda forgetting 🙈😅 . I sometimes remember after a yoga practice, I try to remember to reflect at the end of everyday and of course when I'm faced with beautiful views I can easily let my heart glow with thanks. . I know the benefits of working on gratitude to support my mindset and overall wellbeing and after an inspirational week of events looking at mindset, I am now more dedicated than ever to be more consistent. . I am going to get my gratitude journal out and make a commitment to fill it more regularly as I have so much to be grateful for right now and I'm sure even if you aren't in a great place right now I'm sure you do too. We surrounded by things we can be greatful for. . So who wants to join me to try more of a consistent gratitude practise? . Any ideas of how to mix gratitude throughout the day please comment them below! 🥰🥰 Practicing what I preace! 😅 . Today I went on @gtfm1079 and spoke all about fibre, gut health and stress. . I LOVE chatting about nutrition but that doesn't always mean to say that I have the 'perfect' diet... . 😕 Sometimes I forget to buy fruit 🙄 Sometimes I decide on the big juicy beefburger and chips rather than a more 'nutritious' meal 😏 Sometimes I eat curry on my lap in front of the TV . Im not 'perfect' and I'm not saying you should be too! . Both when I'm talking to myself (and my clients) I try to convey a message of nourishment over restriction. Sometimes you will nourish your body (with lots of colourful food like the pic!), othertimes you might nourish yourself mentally with a delicious bit of cake. Both are fine. . What I do try to advocate though is doing what you can to add more colour into your life. Whether its an extra vegetable in your evening meal or a piece of fruit as a snack, those little things can go a long way. . If you do want to learn a little about why fibre is so bloody brilliant, head over to the GTFM interview which I recorded on my Mind Nourishing facebook page. . Hope you're having a colourful day 🥑😘 Hands up if being by the Sea is your happy place!! 🙋🏼‍♀️ . Such a beautiful day in #pembroke exploring the coastal walks and hidden beaches. After thinking we would be hit by storm Caira all weekend we have lucked out ☀️☀️ . Days like today have reminded me what a beautiful place Wales is and I'm so lucky that I easily have access to places like this 😍 . A little bit heartbroken that we found out today that unfortunately the house we wanted in Bristol has now been sold to someone else after our chain broke down Monday 😢 Disappointing but in the grand scheme of things its not really the end of the World. Now we have a little bit longer in Wales to search for the next house for our next big adventure across the bridge 💕🏡 . I hope you enjoyed the little pocket of sunshine today. Did you get upto to anything fun?? 💕💕 I'm on a mission to boost my fibre rich legumes!! . This 'superfood' soup is super because it's super cheap and filled with fibre to make those good gut bacteria happy 😁👍 . Ingredients: 2 tbsp olive oil 1 medium onion, chopped 2 carrots, peeled and chopped 4 garlic cloves, minced 2 tsps ground cumin 1 tsp curry powder 1/2 teaspoon mixed herbs 1 large can diced tomatoes, lightly drained 200g lentils 900ml vegetable stock 450ml water Salt to taste Pinch of red pepper flakes Freshly ground black pepper, to taste 2 handfuls of chopped kale (or any green leafy veg), tough ribs removed 1 to 2 tablespoons lemon juice to taste . Method: . 👍 Warm the olive oil in a large pot over medium heat. Once the oil is shimmering, add the chopped onion and carrot and cook, stirring often, until the onion has softened and is turning translucent, about 5 minutes. . 👍 Add the garlic, cumin, curry powder and mixed herbs. Cook until fragrant while stirring constantly, about 30 seconds. Pour in the chopped tomatoes and cook for a few more minutes, stirring often. . 👍 Pour in the lentils, stock and water. Add the salt and a pinch of red pepper flakes. Season generously with freshly ground black pepper. . 👍 Raise heat and bring the mixture to a boil, then partially cover the pot and reduce the heat to maintain a gentle simmer. Cook for 25 to 30 minutes, or until the lentils are tender but still hold their shape.Transfer a mug of the soup to a blender and purée the soup until smooth. Pour the puréed soup back into the pot. (Or, use an immersion blender to blend a portion of the soup.) . 👍 Add the kale and cook for 5 more minutes, or until they have softened to your liking. Remove the pot from the heat and stir in 1 tablespoon of lemon juice. Taste and season with more salt, pepper and/or lemon juice to your liking. For spicier soup, add another pinch or two of red pepper flakes. . Tadaaaa! A super soup to warm and nourish you! . Like the look of it? Let me know if you make it! 💕🥑 Are you trying to please everyone? 😅 . It can be exhausting right? . This week I am thinking more about #selfcare and alongside doing lovely things like reiki and tonights 'gong bath' (sounds strange- is very relaxing 😂) I have also been thinking about business goals and my vision. . Im in the camp of 'I want to help everyone!' and quite obviously this can be so unrealistic and totally draining. . I'm now coming to realise that both in business and in homelife you can't please everyone and that's ok. Im sure even the Godly avocado has been turned down for being' to squishy' or even 'to fatty' plenty of times 😱🥑💕 . So spending a little time on my core values and visions this week has been exciting and empowering and I can't wait for what my next steps are 😁🥑 . So self care doesn't always need to be doing physical things, sometimes its mentally shifting your mindset to be kinder to yourself and releasing the pressures you put on yourself. . Tag someone who needs to worry a little less about not pleasing everyone 💕💕 Fibre up Friday!! . This week I have really been looking deeper into how food effects our mood and specifically looking at the 'smiles trial' which is one of the first research projects which looked at whether food changes could support depression. Amazingly they saw a huge impact on depression symptoms after just a 12 week nutrition intervention! . One thing they focused on with participants was increasing fibre intake. As a nation we struggle with getting enough fibre and this can mean our good gut bacteria aren't getting the 'food' that they need to thrive. . One basic way to increase your fibre intake with NO hassle is simply by swapping white versions of rice, bread and pasta to wholemeal (brown) versions. So simple yet can be so effective in bumping up your fibre intake. . This sweet and sour tofu went amazingly with the brown rice and now there are quicker boil options there really was no extra effort in the swap. . Have you made the swap yet?? . P.s swipe to spot my little food friend begging to try my dinner 😂😻 Being 'Kind to your Mind' is at the heart of everything I am trying to do with my business. . We all deserve to feel bloody awesome (most of the time) and I feel that over the years by changing my diet, working on my mindset and breaking free of 'diet rules' I feel I'm a regular member of the feeling awesome 'club' 😂 . Yesterday on the 'most depressing day of the year' I gathered some incredible local experts to also share their journeys and knowledge on many elements of wellness like mindset, movement and meditation. . I left the event feeling inspired and humbled by all the lovely feedback of those who attended and I'm so grateful for all the people who helped me spread some brightness on Blue Monday 💕💕( @empowerme_sisters @agiletherapy @restorationruth @natural_rays @milkandsugarcardiff @kindsnacksuk ) . Next steps for me are: . 🥑 Plan more events to educate people about how food effects the mood 🥑 Find more people who need extra support to overcome stress and make sustainable changes to their diet for a happier future (1:1 programmes) 🥑 Find even more incredible entrepreneurs to partner with to help more people . Who would be keen to come to my next event?? Message below with any ideas of what you'd like to see!! 💕 Sprinkling some happiness over 'Blue Monday'!! 💕💕 . This Monday is deemed as the most depressing day of the year but I want to rebel against this fact! . That's why I've pulled together some inspirational people from my network to put on this good food good mood event in @milkandsugarcardiff . I will be speaking about the power of food and how we can use it to boost our mood. . The @empowerme_sisters will be spreading their awesomeness and positivity and chatting about mindset and goalsetting. . David from @agiletherapy will be giving his unique take on 'moving' and challenge you to loom at your own habits. . @restorationruth will be leading us through a beautiful mindfulness meditation and last but not least Kirsty from @natural_rays will be sharing her expertise on low tox products on her stand whilst sharing some of her mood enhancing essential oils with us this evening. . Its going to be such a lovely evening (with some tasty food!) so please grab your ticket from my bio or eventbrite and tag someone below who might also be interested! 💕🥑🥑 Supporting our gut health) and out mood!) doesn't need to be boring! 🥑 . These little delights are jam packed with oats, prezels, majool dates and peanut butter which are all good sources of fibre which can feed the good guys. As a population we often don't eat enough fibre so being snack 'savvy' can help us boost our intake and feed our bacterial gang. . I got the recipe from @fitmittenkitchen Try it! It's tasty! . Wanna learn more about gut health and how it effects our mood? Come to my event next Mon in Cardiff! Follow the link in my bio to book. 🥑💕 Remember when we used to think 'Special K' was a 'healthy' start to the day? 🙈🙈😅 . Oh and if you also replaced your lunch with special K too then you could look great in a red swimsuit 😖😩 🙈 . Thankfully the harmful effect of these 'diet culture' messages are becoming more transparent and I HOPE that now you follow me you know I'm all about spreading messages about health NOT weight. . As a previous cereal 'addict' thinking that the weight loss messages plastered over the boxes were everything, my mornings now look completely different and work so much better for me. . In line with research, I now find that having a tasty breakfast which includes a good source of protein (like beans and vege sausages), colour and TASTE works much better for me. I feel like I have more energy, I am getting a great variety of fibre to support my gut health and I'm not starving again by 10am 👍 . Usually I love a good egg but #veganuary has got my trying some vegan sausages which are a beaut change! These are @nakedgloryuk from @tescofood and they're yum!! . Have your breakfast habits changed too? Let me know how below!! 💕🥑 There's a few newbies to the page so wanted to introduce myself! 😁 My names Laura and I am a Nutritional Therapist Msc. . I know from personal experience that food can have a HUGE impact on your mood. I used to chose what I ate based on calories rather then nourishment and it left me feeling tired, irritable and quite often HUNGRY! . Through my degree, masters and passion in learning about nutrition, I have found a variety of ways to fuel my body and mind which leave me feeling full of energy, less stressed and probably most importantly ENJOYING FOOD! . I work with people to take the 'stress' out of healthy eating. I help to give ideas, motivation, recipes and get to the root cause of energy and mood issues. Gut health can often have a huge impact on all of these things so quite often, improving this is a huge part of working alongside clients. Together we often also work on mindset and reducing stress to create sustainable changes that LAST. . I would love to help you if you want to improve your health and happiness this year. Please message me or follow the link in my bio 💕🥑
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