Monthly Archives:

January 2018

Nourishment + Recipes

Breakfast: Healthy on the Go

Travelling for work can sometimes be tricky while trying to follow your lifestyle rules. I don’t know about you but a lot of breakfast places I go to is the usual death by carbs or rush by sugar.

Many of us do our best to lead a healthy lifestyle but succumb to the poor choices available in most commuter stations.

I have been doing a bit of research and about the most important meal of the day and have tracked down my favourite healthy breakfasts on the go from some well-known chains.

I have given a Lean Option and a Good carbs alternative.


 

fit'eggs spinach                  superseed supreme

ITSU: 

Yes, you read this right – our favourite sushi chain! Well ITSU has now brought out a breakfast range that is full of delicious and healthy breakfasts.

You can choose from Supreme Superseded: a delicious and hearty bowl of seedy jumbo oats sweetened with agave to the lean options of Fit Eggs: Poached eggs in miso soup with tofu and spinach. This one is low carb and great for those who are on a low carb on training day.

These can all be found in many train stations throughout the UK. Pair with a big bottle of water and an americano and that right there is the perfect start to the day.


 

PRET: 

Pret is a great stop for brekkie – once you see past all the carb-loaded sandwiches, baguette and every other white based wheat loaded item on their shelves.
They have a 5 -Grain Porridge which is vegan and gluten-free. This means for those of you who dairy intolerant or wheat intolerant you can enjoy this with no risks.

Apart from that it gets a bit more difficult for a standard breakfast with Pret as most of their products come in a brioche or croissant but you can pull together a lean option by grabbing an Egg and Spinach pot and one of their fruit pots.

Pair this with a green juice and an Americano. Breakfast of champions.


 

VIRGIN TRAINS: 

The fastest train! On here they do have some good gluten-free options – if you ask.

Travelling First Class: Ask for gluten-free alternatives when they take your order – if you do not ask you will not get

Travelling standard: There are gluten-free packs available in the shop on board.

There is also a hummus and crudite option and occasionally fruit. It is nothing special but if you are in a rush and do not have the time it is available. They also have soy milk too for dairy-free alternatives.


Vega Protein: 

If I am getting up really early in the morning for a long trip I will quite often bring a protein shake with me. The delicious Vega Essentials Proteins from Vega can be mixed with water on the go and is so tasty and delicious snack that keeps you fuller for longer.

It’s tasty and completely Organic and Clean. This company really makes sure they go beyond to make sure that everything in their Proteins is Organic, Natural and Delicious.

Check them out online or Instagram for more info.


Travelling 

for work shouldn’t have to make poor food choices and see the pounds creep on. Careful planning and a little extra time to research you can maintain all your goals without having to spend much money or be unsatisfied.


What are your favourite places to grab brekkie on the go! Share with me as I would like to check it out.


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Stress Free Lifestyle

Top tips for a stress-free happy lifestyle

BEING HAPPY IS A VERB

it is a doing word

Remaining positive and happy on a day to day basis may be tough. There are so many things that can impact your state of mind from stress, relationships, friendships, work, life goals, health, and the unknown.

Each day when you wake up you need to make a conscious decision to frame your day…even if sometimes you just want the world to swallow you up and just hide from it all.

These are some of my daily habits to keep a stress-free happy lifestyle, even when the going gets tough.

Stree free lifestyle blogger happy anxiety


MUSIC

I don’t know about you but I can really connect with songs. They can change my perspective, move my soul and put a smile or tear on my face.  Certain genres really resonate with my moods.

Some songs I listen to when I am overwhelmed to put into perspective life and calm my nerves.

Find your playlist, sit back and relax. Leave the stress of the day and indulge in the sounds.

Take time in your day to commit to a stress-free happy lifestyle.


EXERCISE

Endorphins are my drug. When life is bringing me down – exercise can bring me up.

A quick HIIT session or a power walk really helps adjust my frame of mind. If something is bothering me instead of wasting my energy on stressing about that situation I try to expend that energy by releasing some endorphins.

Exercise is a powerful tool when de-stressing and remaining calm – so if you ever feel yourself in a stressful situation… remove yourself, go for a walk and a run and re-visit when you are in a calmer frame of mind.

footlocker puma stress free blogger

As a serial over-thinker: when you have no energy left – you have no more energy to worry.

Learn to let go.


POSITIVE AFFIRMATIONS

I am my toughest critic. I am a people pleaser. I put those around me first. I overthink.

But sometimes I just feel like a failure. 

These low points are the times when positive affirmations come into play.

The negative inner voice dwells in all of us. The one that tells you-you’re not good enough, the one that says you’re failing, you’re not good enough, everyone is doing better than you… its all personal to each person but we all have one.

Practise your affirmations:

You are unique
You are worth it
You are blessed to be alive
You deserve to be happy
Believe in fate – it will take you to your destiny

You will have affirmations which resonate with you but remember them. Put them on your phone. Read them when the inner voice comes.

beautiful quote flowers cyncity


YOU TIME

Sometimes in life, you find yourself spending all your energy doing things for other people.

This could be for work, relationships, friends, family, housework etc.

Take time to reconnect with what makes you happy. This could be pouring yourself a gorgeous cup of Pukka Serene Tea while reading the latest edition of Vogue. This could be shopping while listening to your favourite tunes, Baking, Walking, Seeing Friends, Brunching, Painting… you name it – if it makes you happy take time to do it.

Clear your diary, get up early and have a date with you. At the end of the day, you are the only person who can make you happy. Anything else is just a bonus.

breakfast happy cyncity cyntra


Keeping positive is something you need to work at

I know it may seem that everyone does has a stress-free happy lifestyle naturally (especially with Instagram and facebook capturing the best moments of people’s lives)

Ups and downs are natural it’s just how we deal with them that changes our perspective.


For More Stress-free tips Read More Here:

Balance

Nourish 

Exploring

Style

Nourishment + Recipes

Chickpeas: Are they the Healthiest of Snacks?

Crunchy roasted Chickpeas

Crunchy roasted Chicpeas

Chickpeas

Chickpeas are one of my favourite foods and are considered both a vegetable and protein food meaning you are hitting two important food groups at once!

These nutty flavoured little delights are rich in a number of important nutrients, including protein, vitamins and minerals and a healthy helping fibre too.

Perfect for veggies and meat eaters alike – these little legumes provide a dose of iron and protein. One cup of chickpeas meets more than 25 percent of a woman’s daily iron needs and more than 50 percent of a man’s needs.

Here are some of my favourite to enjoy natures little snack.


Baked Chickpeas:

Those cans of chickpeas sitting in your cupboard have been hiding an amazing secret. Roasted in the oven, chickpeas transform into a crispy, salty, savoury snack.  Easy to eat by the handful. So addictive. This is dangerously delicious knowledge.

There are so many flavour combos you can put together depending on the season so whether you are looking for a winter warmer with some added heat from cayenne or something a little bit more exotic with flavours of Morocco – just start exploring and let the flavours guide you.

Recipe:

2 x 400g cans chickpeas
2 tablespoons olive oil
1/2 to 3/4 teaspoon salt
2 to 4 teaspoons spices or finely chopped fresh herbs: chilli powder, curry powder, garam masala, cumin, smoked paprika, rosemary, thyme, or other favourite spices and herbs.

Top Tips:

First, dry the chickpeas as much as possible. I like to gently roll them between two clean dishtowels. Also, don’t skimp on the olive oil. You can use less, but your chickpeas will be less crispy. Lastly, wait to toss the chickpeas with any spices or seasonings until you pull them out of the oven, otherwise, the spices have a tendency to burn and become bitter.

Method:

Heat the oven to 180c. Prepare the middle rack of the oven with parchment paper.

Rinse and dry the chickpeas.

Toss the chickpeas with olive oil and salt – get your hands dirty and really give them a massage.

Roast the chickpeas in the oven for 20-30 mins keeping a close eye on them for the last 10mins

Bring them out of the oven and coat them with spices or herbs

Serve them up as a warm and tasty snack – or sprinkle them over your salads for a nutty little crunch!


hippease-all flavours

Hippeas:

When you are on the run it is hard to find the time to make healthy and tasty snacks – so let someone else do the hard work – and pick up some delightful little hippeas. These little snacks have recently launched providing us with an Organic, High Fibre, Protein filled Vegan snack!

Cutely named and sweetly packaged – these colourful treats area great go to when you hit elevensies!

My favourite is the sweet and smoking… perfect on the desk or as a little treat for guests over a glass of rose!


Hummus:

Lastly, and probably one of the most important staples in my life, Hummus.

You can whip up hummus in batches and have it ready in minutes. Easily freeze and stores for 2-3days. This is definitely one of my food prep favourites.

All you need is:

200g/7oz canned chickpeas

2 tbsp lemon juice or more

2 garlic cloves, crushed

pinch salt

1 tbsp tahini

4 tbsp water

2 tbsp extra virgin olive oil

1 tsp paprika

fresh hummus

Method:

Drain the chickpeas and rinse. Reserve a few whole chickpeas for serving.

Combine the chickpeas, lemon juice, garlic, cumin, salt, tahini, and water in a food processor, and blend to a creamy purée.

Add more lemon juice, garlic, cumin or salt to taste. Turn out onto a dinner plate, and make smooth with the back of a spoon.

Drizzle with extra virgin olive oil and scatter with the reserved chickpeas.

Take this into work to enjoy with your lunch, or share it with friends on the cool Spring evenings.


 So… have I converted you to be a chickpea fan?

How do you eat yours?


For More Stress-Free Nourishing Recipes Click Here: Nourish

Nourishment + Recipes/ Stress Free Lifestyle

5 Tips To Fat Loss Without The Gym

If you are like me and have a full-time job it can be hard to get to the gym before work (in the pitch black) or after work (in the pitch black) or you may not have a gym membership.

Don’t stress yourself too much about this comparing yourself to others. A stress-free lifestyle is about balance.

Here are my 5 tips to fat loss that require No Gym – Little Time – Maximum Results


Start your day with a Protein Shake

Many people do not have time for breakfast in the morning.

It’s understandable – with all the other things going on and getting up in the pitch black the first thing most people want to reach for is a hot cup of the good stuff.

BUT

9 times out of 10 – when you skip breakfast you play tricks on your blood sugar which can lead you to reach for crappy choices later on

If you start your day with a high-quality protein shake: you have hit your protein goal for breakfast, will feel fuller till lunch and will be helping yourself keep those energy levels high to tackle the new year!

My Protein Recommendations are:

Vega Essentials

  • Packed with fruits and veg, and full of greens
  • High in 16 essential vitamins and minerals, including iron, B12 and calcium
  • High in Omega-3 fatty acids from flaxseed
  • High in protein, made from a complete multisource plant-based blend of pea, flaxseed and hemp

5 Tips To Fat Loss Without The Gym

Clean and Lean

£49.95 – Body Brilliance – I have this with some of their Ultimate Clean Fibre with Coconut Milk in the morning when I need a protein boost and want to get my extra fibre. It is really filling and tastes great.

5 Tips To Fat Loss Without The Gym


20 Minute Home HIIT workout

Get up 20 minutes early – whack on your favourite radio station or playlist and just thrash it out.

It’s 20 minutes!

I have spent longer checking my Instagram feed in the morning so I have no excuses and neither do you!

Try DailyOm for the workout that suits you or YouTube is the perfect solution.


Walk to Work

Getting your 10,000 steps a day has never been so important in a society where we spend most of the day sat on our behinds.

This leads to poor posture, big bellies, flat bottoms and a whole host of other health problems

By getting your 10,000 steps – the weight will drop off you. Being continually active throughout the day keeps your body being an efficient burning machine.

Download Pacer App


Water – Hydration – Water

Really – do you really need to be told – drink water

It will transform every aspect of your life from letting go of toxins held in your body, letting your skin glow and look glorious, helping with water retention and not to mention the calories you will burn from those extra trips to the loo!

5 Tips To Fat Loss Without The Gym


Take the stairs – 2 at a time

Right now you are probably thinking I am mad. Quite Possibly!

But… hear me out. If you make small changes every day to your routine you will start to see the difference.

Steps are incredible for your glute muscles. Taking the stairs helps increase blood flow and engage those muscles in your backside. When you take two steps at a time you are bringing together two gym moves which are fantastic for shaping that behind of yours.


You don’t need to be negative, drastic or restrictive to achieve your goals!

Remember to smile and make the little changes to see those big results!

Lead that Stress-Free Lifestyle you deserve


For More Articles on Stress-Free Fitness Click Here: Stress-Free Workout

Nourishment + Recipes/ Stress Free Lifestyle

Mocha Choca Protein Oats

p oats 3

This delicious combination of Chirpy Choca Mocha Protein, oats, dark chocolate and blueberries is the perfect post-workout treat when you are feeling a little indulgent.


When you have a tough session in the gym you need to reward your muscles.

Protein is important to support muscle growth. This means turning your bottoms into beautiful pert round muscle and keeping your abs strong.

Carbohydrates post workout take energy to your recovering muscles and boosts your glycogen levels to give you energy. Chocolate – well chocolate is wonderful in its own right – but it also boosts serotonin levels. Blueberries, as we all know, are a Superfood so the perfect addition to this wonderful treat.


protein

Ingredients:

2 scoops of That Protein Chirpy Chirpy Choca Mocha Protein Powder

1 cup of Oats

Couple of cubes of Dark Chocolate

1.5 cups of Coconut/ Almond / Alternative Milk

0.5 cups of Water

A handful of Blueberries


Method:

Place protein, oats and milk in a pan and bring to a simmer

protein mix

When the mixture is fully mixed together add the cubes of dark chocolate

When the mixture has simmered and starts to look like delicious porridge take off the heat and add to a bowl

Top with Blueberries

protein oats


Delicious and nutritious this perfect little pot of goodness is a sure fire way to leave your stomach feeling happy and your body feeling nourished.


For More Stress-Free Nourishing Recipes Click Here: Nourish

Stress Free Lifestyle

5 Stress Free Tips To Start The New Year

Bedroom Plants

Start Your New Stress-Free Lifestyle

This year it’s all about health and happiness, trend forecasters are expecting clean living to explode in the coming months. If you want to grab this year by the horns and be the best you can be, step outside your comfort zone and give some of these trends a try.

Have Protein in the Morning 

Mornings in winter can be tough to start right especially when rising in the dark. Start your morning right with a simple shake to give you all the nutrients you need to kick-start your 2018 and nourish your body to keep it stress-free in the morning.

Vega is an incredible plant-based protein that helps build and maintain muscles with healthy eating, active living and protein.

Vega® Clean* Protein is a complete, multisource blend of premium plant-based protein made from pea, hemp, alfalfa and pumpkin. Protein is one of the bodies main building block and essential for concentration.

Reduce stress levels and start 2018 as you mean to go on.

I simply wake in the morning, head to the kitchen, grab my blender and put one scoop of Vega® Clean Protein Blend in with water or a nut milk (I use Pip N Nut Coconut Almond Milk) with ice.

Pip N Nut


Introduce Stress-Free Décor

Decor trends will take on a health-centred approach and embrace them.

Bedroom Plants

My top purchases for de-stressing my decor are;

  • Candles: Starting the day in low lit and beautiful smells completely zen’s me out rather than the bright lights
  • Amazon Echo: The latest gadgets that can wake you easily into the day, inform you of the weather to help assist in outfit choices and put on your favourite morning playlist to bring you into each day refreshed an organized.
  • Dyson Air Purifier: Pollution is a body killer. If you live in the city then I would definitely recommend purchasing an air cleaner. This air purifier pulls out pollutants, allergens and nasties to give you cleaner and fresher air. This will help you to breathe easier, be better for your skin and make your environment cleaner.
  • Plants: Fill your room full of nature. Plants not only are proven to relax you but they also soak up Co2 and emit Oxygen back into your room providing you with better air.

Shop The Post:


Plan Your Goals For Year but Make them Bite-size

New years resolutions are great but most people find them stressful and can end up making you feel like a failure before you have even begun.

Make your new goals bitesize, achievable and timely – like micro goals.

For example; Your goal is to eat more Plant-Based Food.

Instead of worrying about every meal being vegetarian or worrying about what to cook for you or for your family/friends – simplify the goal and make it stress-free.

Set a goal that every day you will pack your lunch and include 3 vegetables.

Then for your dinner, you will include 3 more.

That equates to six portions of vegetables without the stress of worrying about what to cook or catering for other people who are eating with you and you have put your goal first!

Vegetables


Re-Nourish Your Body

Your body detects the slightest changes and stresses and adapts to it by releasing hormones. Fight or flight is one of the body’s first responses to any situation, and if the body is not fuelled correctly, can lead to either under or overeating due to stress.

To enable a balanced reaction to stressful situations, eat nourishing food regularly throughout the day. Healthy, simple and full of nutrients.

My simple Stress-Free days includes (but not limited to):

  • Greek Yoghurt with Spoon CerealsBerry Fix Museli and Blueberries for Breakfast
  • Veggies with Homemade Healthy Hummus 
  • A Tasty Salad loaded with;
    • Good fats like avocado or nuts
    • Lots of colour; tomatoes, beetroot, broccoli, carrot, sugar snap peas etc.
    • A protein eggs, fish, chicken, or tofu
    • A drizzle of olive or argan oil
    • Sprinkle with herbs for micronutrients (chopped basil and mint is delicious)
  • Delicious Goddess Bowls inspired by Bowls of Goodness

Bowls of Goodness


Simplify Your Self Care

This year take the stress out of all those products and simplify your skin routine.

Find your skin type, select the most natural skin regime for you and keep things simple.

Arganic Argan Oil

My go to’s are;

  • Therapi Honey Skincare for cleanser and toner
  • Arganic argan oil for face moisturiser and hair masks
  • Coconut oil for makeup removal, body moisturiser and pretty much most other things!

Hydration, good fats and a healthy diet are what keeps you looking younger, therefore, your products should only really be to take makeup off, cleanse your skin and re-hydrate.

Apart from that – it is all about diet.

Therapi Honey Skincare


For more ideas on how to introduce more stress-free tips into your lifestyle read more here on:

Balance

Nourish 

Exploring

Style


Explore Your World/ Work to Play Style

Stress-Free Guide Colorado | What to Wear In Colorado In Winter

What to wear in Colorado

What to wear in Colorado

Stress-Free Guide of what to wear in Colorado:

Colorado is one of those beautiful areas in the World to visit. Surrounded by 54 snowy peaks, the Rocky mountains, are a haven for skiers, hikers and those who love the great outdoors.

The weather in Colorado is mixed, which can often make it difficult to know what to pack if you haven’t been before. With this in mind, I thought I would pull together a small list of things to bring when visiting Colorado.

what to wear in colorado


Layers

Colorado is cold but the sun does shine. You can be met with below freezing temperatures at nights, icy winds but also glorious sunshine. With this in mind – take layers. It gives you the flexibility to add and subtract as necessary to fit the temperatures throughout the day.

what to wear in colorado

I found these incredible Thermal Set from Amazon which kept the body temperature balanced and simple and stylish enough to go with most outfits.


Accessories

Hats, Scarves, Shades and Gloves. You can save space in your suitcase by varying up your accessories to transform your outfit without having to over pack.

what to wear in colorado

As it is a cold area, your suitcase will fill up quickly with coats, sweaters and ski-wear – so mix up your outfits by changing the accessories to breathe life into each new outfit.

Shades are a must with the bright sun reflecting off the snow. It may be freezing but you will still need protection.


Sweaters

Day + night – sweaters are the way forward. Bring a couple of smart and casual ones to suit.

The restaurant and bars are smart casual therefore dressing suitably for après ski is advisable.

I filled my suitcase with this white thick knits from Miss Pap and Topshop.

Pair it with jeans, leggings or chinos depending on the occasion and you’re good to go.

what to wear in colorado


Evening Wear

In Europe, you will quite often meet people on an evening out still in their ski wear. This is a no-no in Colorado.

what to wear in colorado

With beautiful restaurants and bars – people dress for dinner. Casual sweaters, nice jeans, ankle boots or heels are the appropriate attire when heading to the towns for supper and drinks. If there is not too much snow you can even wear heeled boots if you really want to dress up.


Footwear

Hiking boots: Surrounded by such beautiful trails – you will want to get out for a hike. Make sure you bring appropriate walking boots – preferably those that are waterproof in order that if you are walking through the snow you don’t get wet feet.

what to wear in colorado

Heels: When heading out to the restaurants or bars you may want to wear heels with your outfit. I took a pair of heeled ankle boots. The ground is not icy or snowy, therefore, you are not at risk of slipping over.

Boots: A simple pair of boots its ideal to take for any occasion. I took this pair from HM which go with any outfit.

Socks: You can never have enough socks here. Warm toastie socks for back at your chalet spares in case yours get wet, and then the usual you will need for the above footwear.

what to wear in colorado


I hope this guide helps packing stress free and easy when planning your trip to the Rocky’s!

Live and travel without the burden of worry

Nourishment + Recipes/ Stress Free Lifestyle

Healthy Homemade Hummus

Beetroot Hummus

Stress-Free Homemade Healthy Hummus

Delicious and stress-free healthy hummus recipes. These easy recipes are great go-to for lunches, snacks, dinner parties or just to have in the fridge when hunger strikes.

Beetroot Hummus


Beetroot Hummus

  • 1can of chickpeas
  • 4 beetroots – cooked and peeled
  • 2 cloves of garlic
  • a squeeze of lemon
  • olive oil
  • 1 tablespoon of 0% Fage yoghurt
  • cumin
  • salt and pepper

Put all in a pot and blend. Season to taste


 Caramelised Red Onion hummus

Homemade Hummus

  • 1 can chickpeas
  • 2 cloves of garlic
  • a squeeze of lemon
  • olive oil
  • 1 red onion
  • Paprika, salt and pepper
  • Tahini
  • Water

Caramelise the onions in balsamic vinegar and olive oil.

Leave to reduce and simmer down. Blend all other ingredients together – season to taste.

Place in fridge to cool and when onions have cooled – add onions and leave to cool again.


For More Stress-Free Recipes for healthy snacks: