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February 2018

Stress Free Lifestyle

5 Ways To Stop Mindless & Emotional Eating

Stress-Free Lifestyle Tips

You’re sat at your desk and all of a sudden your inbox is full to the brim, that colleague of yours is constantly asking questions, your boss is putting pressure on you… not to mention all the washing, chores and other odds and sods waiting for you at home.

5 Ways To Stop Mindless & Emotional Eating

StressBrain

You thought this week would be the week you start eating healthy and ditching the crap. You’ve realised you skipped breakfast for the caramel latte and all of a sudden its 11 am and you’re stressed, hungry and about 10 seconds from hitting the vending machine!

STOP!

Here are some top tips of how to stop emotional and mindless eating at work.


Say “No” and Supply Alternative

Stop yourself.

Pause and say to yourself – will this sugary sensation help?

Will it get me closer to getting my jeans to feel comfortable?

Will it make my day less stressful?

Saying no means sometimes eating what you know will make you happy later on even when you really want chocolate cake now. 

Fill your bag and desk full of healthy alternatives. Pull out those carrot sticks and homemade hummus.

Go and get a glass of water or make a cup of tea. Get up and go for a walk. Distract that pang and focus on what will truly make you happy.

5 Ways To Stop Mindless & Emotional Eating

Healthy office snacks

Chocolate Won’t Make Stress Go Away

The sweet sensation of sucking on a piece of chocolate may make you have a few minutes of taste but this will be followed by a sugar rush.

You will have a brief period of increased energy followed by a severe low.

You may even go through the guilt cycle of “I shouldn’t have had that” “I was supposed to have a healthy week” etc etc.

Sugar is never the answer to a stressful situation – in fact, it can make it a thousand times worse.

Find out what is triggering your stress at that moment. Pause. Take 5 minutes to deal with it. Acknowledge the want for the chocolate and then let it go.

5 Ways To Stop Mindless & Emotional Eating

Spinach

Don’t want to eat like a rabbit? Then don’t!

Unless you love salad, in which case, crack on, however, if you’re like the majority of the human race, we associate eating lettuce leaves with “being on a diet” and that automatically makes you feel restricted.

Instead, fill your lunchbox with some delicious whole food recipes. Try new things. Find out what you like and try out something off the wall. Get some new recipe books in and have a research.

5 Ways To Stop Mindless & Emotional Eating

emotional-eating-21

Love Your Body Its The Only One You’ve Got

Right now is your prime! This second is the youngest you will remember.

You will look back at photos and look at this time and wish you still had that youth. When mindlessly eating or feeling stressed out and grazing… think about the future.

avocado

You are what you eat and you will want your body to be full of the most nourishing foods out there.

Think skin: avocados

Think hair: coconut

Think body: lean protein and these triggers will guide you

Think Cellulite… yes vending machine I am looking at you!

Pip N NutGet Support From Your Friends

Making the right choices can sometimes be hard if people around you are not making the same choices. Share with a friend.

Make yourself accountable to someone at work… someone who can stop you mindlessly reaching for the 3 pm biscuit tin, or when you’re out for coffee saying the no-way to the Hazelnut Latte!

5 Ways To Stop Mindless & Emotional Eating

Beetroot Hummus


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Stress Free Recipes

My Recommended Supplements | Stress-Free Health

There are often mixed responses when it comes to supplements but I truly think the right ones can support you against the natural stresses of our world. 

Often, we are all so busy running around from meeting to meeting, client to client, work to the gym that we often miss out on vital nutrients and minerals. This is where I believe supplementation can support our modern lifestyles.

Here are my Recommended Supplements to give you that Vital Boost and Keep you Balanced!

VITL Supplements

VITL

VITL are a home delivery supplement service bringing to you all your vital vitamins and minerals in handy day packets which means no fussing with tonnes of pots of pills everywhere!

They have an app where you update your details, complete an assessment of your lifestyle and needs and then they recommend the correct vitamins and minerals for you.

Here’s How It Works…

1) In-App Consultation

Find out your wellbeing scores across five key pillars of health:

Digestion

Energy

Mood

Immune system

Detoxification status

This will pinpoint which area of your well-being to focus on to improve your health.

2) Bespoke Content & Reminders for You

Receive a free, fully personalised well-being plan with the latest advice and health tips relevant just to your scores.

3) Personalised Vitamin Packs

A nutrition pack will be formulated according to your unique nutritional needs. You can order your pack directly from within the app and you’ll be reminded to retake your consultation so your pack adapts as you progress.

4) Integrates with Your Apps

Connect the Apple Health App and your 23andMe profile to seamlessly integrate your sleep patterns, activity levels, and genetic markers to help our experts perfect their recommendations

All this for £10 for your first month with code: CYNCITY

You’ll get your first month supply of personalised vitamins on the monthly plan for just £10

VITL packaging is very easy to use and you can throw the daily packets in your handbag – I couldn’t be without mine!


Pukka Turmeric Lifekind

Pukka

Pukka Herbs are an incredible brand who’s products, teas and supplements are organically created here in the UK. From Sleep to Stress they have a solution to support your daily needs. Due to Pukka’s phenomenal popularity, many people do not realise how committed they are to ayurvedic medicine and organically and naturally produced herbs. This is a company that cares.

Turmeric Lifekind

Is one of my favourite go-to’s to support my daily needs. It naturally supports my system with its anti-inflammatory properties. It comes in a handy little capsule that I pop in my bag to take just before breakfast and morning cup of Detox Tea.

The BBC did a report that found that increasing your intake of turmeric (curcumin) has shown to affect the cells responsible for depression, eczema, asthma and cancer.

“It was really exciting, to be honest. We found one particular gene which showed the biggest difference. And what’s interesting is that we know this particular gene is involved in three specific diseases: depression, asthma and eczema, and cancer. This is a really striking finding.”

There was evidence turmeric is lipophilic which means for it to be absorbed it is best taken with fat…roll on those coconut turmeric eggs!


Supplements-daily

Sönd Skincare

Have you heard about Sönd? Sönd is a new skincare system for sensitive skin, which harnesses the incredible natural power of silica. Their Energise + Activate supplements are incredible for dull skin and are formulated to replenish your skin with collagen forming silica, and to improve the overall health, function and appearance.

Their packaging is simple and chic and they pride themselves on looking after your body from the inside out as well as topically.

The tablets contain minerals which are also really good for promoting healthy sleep – which is also an added bonus for our skin.

I will keep you updated with my results but anything that will brighten my skin and help me sleep better is always a bonus.

 (I showed the ingredients list to a biochemist who was impressed and said she would take these)

Sond-Energise-Activate


Conclusion

There are lots of brands out there pushing vitamins to us that are low quality or full of fillers. Do your research prior to taking supplements and make sure the brand you use know their ingredients.

I hope you find my recommendations useful and informative. I am open and honest with my suggestions and would only recommend products I have tested and used myself. I have run all ingredients past a qualified biochemist to investigate.

Stress Free Lifestyle

Is Massage Good For You?

Massage

This week I have been thinking a lot about massage. Not the cheeky ones you pinch off your other half – I mean the sports, Thai and deep tissue offered around. Most of us have had a massage at some point in our lives – usually as a treat at a spa weekend or when we manage to coerce our partners into giving us a little back rub but have you ever considered the benefits of this little treat?


Why is massage good for you?

Research suggests that regular massages are actually very important to our bodies. They help relieve stress, aid with inflammation and can actively help promote health and well-being.

Our poor little backs take on so much pressure from our day to day lives. We rarely get the opportunity to look after our back because we cannot reach it ourselves. Unlike the rest of our body, we cannot reach all areas of our back which consist of some of the biggest muscles in the body.

 So let’s have a look at what regular massage can do for our bodies…

  • Back Ache – Regular massage can help with rehabilitating back problems. Sitting at a desk all day and using computers puts a strain on our neck and shoulders. Many of us do not sit correctly at a desk and do not get the opportunity to move around. This can lead to poor posture and muscle strain. Regular massage can release the muscles that become tight over time. This makes you feel less tired and relieve the aches that you may be feeling on a day to day basis

 

  • Stress and anxiety – For the same reasons that a massage is relaxing, it can also soothe anxiety and depression. Massage reduces levels of the stress hormone cortisol, resulting in lifted spirits and often lower blood pressure. It can also boost the neurotransmitters serotonin and dopamine, which are involved in depression.

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Is Massage Good For You?

  • Weight-loss and Performance – Spending time in the gym lifting weights and doing HIIT can often lead to fatigue and muscle ache. When you have muscle ache your performance in the gym goes down by about 40%. Regular massage and sports massage can relieve muscle tension and elongate the tight muscles. This then allows you to push harder, faster and stronger in the gym and stay committed to your goals

Is Massage Good For You?

  • Sleep – For those who have had a massage – ever fallen asleep while on the table? Research suggests that massage promotes deeper sleep as it has an impact on your delta waves (the waves associated with a deep sleep)

 

  • Immunity and lymphatic drainage – Regular massage helps with lymphatic drainage. The lymph system carries waste products away from the tissues in the muscles and body back to the heart. Regular massage also helps with the build up of toxins in certain muscles in the body and breaks these toxins down in order that they can flush out of the system. It’s also great if you have PMT!

Massage should be a regular occurrence in our lives – much like getting a facial!

However, if you are like and are thinking – I don’t have the time or money to find a good massage place near me. Or you may be worried about having a wonderful massage and then having to commute home – adding more stress to your day… well I have a little treat for you…


Let me introduce to you Urban Massage

Urban Massage is London’s top-rated mobile massage company. They deliver a range of professional massages on-demand, direct to your home and the best news is that they can be with you within the hour. You can choose your preferred treatment and therapist as well as treatment length, date and time.

What else is also great… you can get £20 off your first massage using this code: 

GET YOUR DISCOUNT HERE

I’ve been using this company a long time and I absolutely love them. They are a small company in London made up of a really cool team. They go above and beyond for customer satisfaction and will make you feel comfortable in any surrounding.

Free those muscles release your back and love your body. Make massage a regular part of your health and well-being. When work is taking it out of you, you need to take time out for yourself.

Happy Massaging.

Stress Free Style

How To Get Thick And Luscious Hair

CyncityEver feel like your hair is brittle, snapping or just a little bit tired? We put our locks through so much. From straightening, pollution, styling and brushing, it is no wonder that sometimes our hair starts to feel limp and lifeless.

Thick And Luscious Hair

I have been lucky in the gene pool where I have a lot of hair. That is not to say it is thick. However, recently my hair has done a 360 and I am now seeing it grow faster, longer and THICKER!

I am not one for keeping secrets… so lean in and I’ll tell you what I have been doing.


Tom Oliver Nutrition

I have started taking supplements.

Alongside looking after your locks from the outside you also need to look after them from the inside.

My trusted hairdresser Ricky Walters, from Salon 64 London, introduced me a month ago to a supplement which has started to transformed my hair.

Tom Oliver Nutrition

Omega 3 Herring Caviar by Tom Oliver Nutrition

Omega 3 Herring Caviar, ethically produced from herring caviar, is rich in vitamin A, an essential ingredient for improving the elasticity and quality of healthy hair follicles. A recent study showed that Omega 3 Herring Caviar is 3 x better absorbed than normal fish oil, making it the ideal supplement choice to encourage a rapid improvement in hair strength and thickness.

When I started using it, I knew it would take a while to work as supplementation is not an instant fix. However, I started to notice my nails becoming stronger and my hair became shinier. This was after 4 weeks.

How To Get Thick And Luscious Hair

Six weeks later, I have started to get comments from my friends that my hair has grown longer.

I only recommend products when I notice a difference and these supplements are on my list.

One of the best things I can also say about them, unlike other Omega 3s, they do not leave you with that repeating flavour that other fish oils can give.

If you want to try them yourself, you can find them online here: Tom Oliver Nutrition or in Soho at Salon 64


 For More Stress-Free Style Tips Click Here: Style

Stress Free Lifestyle

5 Tips to Find a Work-Life Balance to Succeed in Your Profession

5 Tips to Find a Work-Life Balance to Succeed in Your Profession

Today’s industries are usually fast-paced, and it’s easy to fall into the trap of becoming a workaholic. Successfully juggling work with your hobbies and social life seems to be so difficult these days that it could qualify as an Olympic sport.

Paradoxically, this obsession with work makes a person counter-productive. Studies suggest work-related depression and anxiety is on the rise, resulting in lower productivity levels. A survey about the British workforce revealed that 12.5 million business days were lost in 2017 due to work-related stress, depression, and anxiety, and burnout from workload was one of the main causes.

In other words, a lot of employees know how to work hard, but not all know how to work smart. Maintain your productivity with these tips and get your work-life balance in check.


1. Make sleep a priority

Most goal-getters would think getting enough sleep is expendable. In truth, however, performance soars when a person gets a good night’s sleep, and Leesa has listed the reasons why sleep is important: well-rested people are less stressed, more creative, and more likely to enjoy healthy habits like exercising.

Generally, people with sufficient sleep are happier; and happy people prove to be better workers. Media strategist Danielle Sabrina delved into the correlation between the positive emotion and productivity, stating that a happy organisation has mutual respect, support, and appreciation among its members. All of this results to a collaborative work culture.


2. Start the day right

A good start is the best way to a good finish. Taking control of the first few hours of the day carries out into how the rest of your day will go. Forbes revealed that the most successful people start their day with a personalised routine, motivating them for the day’s work and improving their mood even during the toughest of work days.

Cyntra in the city


3. Stop trying to do everything in a day

A good way to plan the day is to identify and/or write the top tasks that must be accomplished and commit to completing them, with no excuses. By applying priority levels to your tasks, the mind can concentrate on what’s important without being frazzled by an overload of other lesser responsibilities, leading to more work is done in less time.


4. Do work at the workplace, and nowhere else

One of the most crucial rules for the best work-life balance is to not take work home. Separating professional from personal spaces gives you that much-needed room to breathe once out of the office. Simple habits like turning off all work notifications on devices after business hours, or removing all work-related items from a home space, keep you more relaxed. This way, you’re eliminating the unnecessary stress from the visual reminders of your job. It also helps you focus more on accomplishing work within the designated working hours, and ultimately prevents burnout.


5. Remember to invest in a social life

It’s important to have consistent reminders that there’s life outside of work. The Muse suggests scheduling recurring social activities, such as weekly dinner dates with friends, or a monthly book club. Planning a social life around work instead of the other way around provides a person with a source of enjoyment from something other than work-related success, and an avenue to blow off steam if the work week didn’t go as planned.

You can do anything not everything


All things considered, achieving a good work-life balance has a lot to do with perspective. Things like adequate sleep, morning routines, and leisure spaces might be simple for some people, but the combined impact of these minute details can effectively boost work productivity. Ultimately, success in your profession not only lies in how much work you can accomplish in a day but also in how you improve yourself on a holistic level.


For More Articles on Stress-Free Lifestyle Tips Click Here: Balance

Stress Free Recipes

HIIT at Home



Freezing

Baby it is cold outside!

This makes my “walk to work” ethos take a bit of a side hit as health comes first.

To combat the loss of my morning walk I have put together a HIIT workout that you can do in your living room that requires only a phone (and a playlist see below)

It takes 20 minutes… And the endorphins have made me buzz all day!

What to wear in Colorado


The Workout

You will need an interval timer on your phone.

I use Interval Timer 

but there are a ton of other apps which you can download which suit you the best.


Routine

I do 3 minutes warm-up
15 rounds 30 seconds on/ 30 seconds off
2-minute cooldown

#1 Star jumps

#2 Lunges (15 seconds each leg)

#3 Burpees

#4 Knees Up

#Squat Jumps

HIIT

Using the timer it will give you a bell between each set of 30 seconds. If you repeat this around 3 times it will give you a full body workout in no time.

THIS WILL STRIP FAT FROM YOUR BODY


Take the stress out of working out! For more Stress-Free tips click here: Balance

Stress Free Recipes

Anti-Inflammatory Vegetable Coconut Curry

Anti-Inflammatory

You may have heard the word Anti-Inflammatory thrown about. It usually comes in the same sentence of alkaline and alkalise but not really know what it means?

Do not worry you are not alone. However, if it is one new word you can put into your mind this month I would highly recommend

When we talk about inflammation and the body we are talking about: joint pain, chronic fatigue, acne, digestive issues or any amount of pain in the body.

Inflammation is one of the largest root causes of disease today. Diabetes, heart disease and other major health problems all stem back to inflammation in some way or another. When the body is out of balance, the pH levels of the blood are affected. This not only disturbs the body’s natural processes but also makes you feel pretty horrible in the meantime.

Many people are even suffering inflammation and possibly don’t even realize it.


What can you do to minimise Inflammation?

Well, first things first an alkaline diet helps with inflammation.

Broccoli

Filling your body with:

Ginger
Garlic
Turmeric
Broccoli
Avocado
Salmon
Walnuts
Almonds
and of course lots and lots of greens!

avocado

The main culprits that cause inflammation are the usual CRAP

C – Caffeine
R – Refined Sugar
A –  Alcohol
P – Processed Food

So if you cut down on these and boost on the others your body will start to feel refreshed and vibrant.


Anti-Inflammatory Coconut Curry

Here is a little recipe I make when I am feeling a little inflamed to put my body back in check.

I cook this up, package it up and take it to the office with me to keep my body de-stressed even if it’s stressful at work!

Coconut curry

Ingredients:

  • 2 tablespoons coconut oil
  • 1 onion, diced
  • 2 garlic cloves, crushed
  • 2cm root ginger, peeled and grated
  • 3 tablespoons curry powder
  • 4 teaspoon turmeric
  • 1 fresh chilli, seeded and sliced
  • 500g butternut squash, diced
  • 400g tin chopped tomatoes
  • 5 tablespoons coconut milk
  • 1/2 teaspoon salt
  • 1/2 teaspoon black pepper

Method
Prep: 15min Cook: 30 mins Store: in fridge or freeze

Heat the oil in a large pan and fry onion, garlic, ginger, curry powder, turmeric and chilli for about 2 minutes.

Add in squash and allow to brown slightly.

Stir in tomatoes and coconut milk.

Simmer gently for 20 minutes until thickened. Season to taste with salt and pepper.

For extra leafy goodness – add some spinach at the end when cooling.

Spinach

The Turmeric which I use for this recipe is Wunder Workshop Organic Golden Turmeric Powder.

A Notting Hill based food brand focussing on health promotion & disease prevention.

Set up by Tom & Zoe, WUNDERWORKSHOP is inspired by Ayurveda – the Science of Life, whose principles are based upon a preventive approach to health. WUNDERWORKSHOP uses functional ingredients to maximize life‘s potential, enabling you to live better, work harder and to be stronger (for longer!).


What are you waiting for! Tackle Inflammation head on!

For more stress-free recipes click here: Nourish

Stress Free Recipes

Vegan for a Month


photo-06-11-2016-16-55-18


 Vegan

I decided to go Vegan for 30 days after watching Leonardo di Caprio‘s documentary Before the Flood. The documentary opened my eyes to the fact that as human beings we are so disassociated with our World and our impact on it, especially when it comes to food.

One of the most profound statements in the documentary…

Of all the reasons for tropical deforestation, the foremost is beef.

Beef is one of the most inefficient uses of resources on the planet.

Climate Change

In the U.S., 47 percent of the land is used for food production and, of that, the lion’s share is just to grow feed for cattle. The things that we actually eat—fruit, vegetables, nuts—it’s a percent.

Most importantly, cows produce methane. And methane is a powerful greenhouse gas … About 10-12 percent of total U.S. emissions is due to beef. It’s staggering … Maybe not everyone is ready to eat tofu 24/7. I get that.

But even if you just have to have some flesh between your teeth, if you switch to chicken, you will have eliminated 80 percent of what you emit, depending on where you are coming from.

Now that was one of the most profound pieces of information I have ever heard. One small change as small as that could reduce my carbon footprint.


7 Day Vegan Diet

I started going about what I was going to plan to eat. I reached out to a few nutritionist friends, namely Rhiannon Lambert @rhitrition, who advised me about what vitamins and nutrients I would need to supplement while being on the vegan train. These were B12, Whole Proteins and Iron.

Searching for a good vitamin source and stumbled across Together vitamins. I liked these vitamins particularly because the company are dedicated to making the most natural, wholesome and healthiest supplements you’ll find! I would recommend the Vegan Bundle to give you all your dietary needs. VITL vegan supplements were great for the extra boost of my daily dose!

Vegan Granola Delicious Tasty Low Calorie

Next the menu:

Breakfast: One of the hardest bits about vegan from my point of view. I love eggs, sustainably sourced they are an amazing source of protein, fat and vitamin B12 and are delicious.

  • Vegan Granola: (See Picture) – this became my go to. I went with lots of different variations which I have listed in one of my previous blogs Easy Vegan Granola. Loaded with pecans, walnuts, sultanas, seeds, coconut flakes… the list goes on. I would have this with Pip N Nut Coconut Almond milk (in my opinion the best flavour!)
  • Avocado Toast: Tasty – especially when served on E5 sourdough
  • Argan on Toast: A game changer if you miss the butter. Get some delicious bread and drizzle argan oil and season. Delicious.

Granola Tasty Argan Oil Vegan Easy


Lunch: My lunches mainly consisted of various curries. Ranging from Thai, India and tomato based they were filling and nourishing – also great Winter Warmers Sprouts Greens 

  • Thai: The base was made from coconut milk, ginger, turmeric, chilli, yellow split pea lentils and lemon. I would throw in a number of different veggies from sugar snap peas, baby corn, squash, and fried up tofu.
  • Indian: Coconut, red lentil and tomato base with a choice of turmeric with garam masala, tikka, cayenne, or a general curry powder. These curries are best had with aubergine, root veg and courgette.
  • Fusions: With a general base of coconut and tomato I would add different spices from Ras el Hanout or other spices to vary things up.

All of these curries cost me as little at £10 to make about 9 meals. I would make two types of curry and then freeze half. Switching between flavours on different days meant the variety was great. These really took the difficulty of finding vegan options around work – which sometimes was extremely difficult as a lot of places only provided Vegan Options.


Daylesford Vegan Vegetables Colour Vegan for a Month

Supper and Eating Out: I wanted to see what London had to offer on the vegan front!

  • Tofu Stir Fry: My go-to for a quick and tasty fix in the evening.
  • Redemption Bar: A purely Vegan restaurant. It’s a dining experience as the whole menu is free-form yet they provide three delicious courses, cocktails and desserts that are delicious.
  • Falafel Bar: Situated next to Shoreditch High Street station there is a falafel pop-up run by two Turkish men. They provide crunchy yet soft falafels with sides. Their sauces are made with tahini and other non-animal products. Large portions and plenty of salad for only a few pounds.
  • Cook Daily: Massive bowls of veggie goodness. Quirky names, interesting fillings and my first introduction to chickN (not sure even now what it was). They are delicious and huge but come at a price of £9.
  • The RookeryNot a known vegan restaurant but I will give this wonderful bar a shout out. They took their seasonal and sustainable menu to the kitchen and went through each meal with the chef. They then came back and let me know at least 4 dishes and sides they could adapt in order I could eat. Very thoughtful
  • Cafe Fleur: Nestled in Wandsworth this cute little cafe provides a full menu of Vegan options dotted throughout. Their tasty Vegan Brunch) pictured below was colourful and tasty. Great coffee and a perfect atmosphere. This is the perfect spot for the weekend.

Cafe Fleur Vegan Breakfast Vegan for a Month


Conclusion

Right, let me get to the pros and cons of the Vegan Lifestyle.

Cons:

  • People treat you differently. Every time you bring a meal, morsel or anything to do with food there is a constant reminder that you are different.
  • Bloating. Be warned lentils maybe your friend and your foe.
  • Tiredness. You must make sure you supplement. I became extremely tired on week 3.
  • Less choice.
  • Careful planning of every meal.
  • Skin fluctuations.

Pros:

  • The first week there was no bloating and I felt – different – lighter.
  • Slept like a baby the entire month. It was incredible.
  • Less anxiety and irritability.
  • Meal planning meant less money spent.
  • Tonnes of veg in my diet.
  • Felt good – never any guilt.
  • Learned more about the food industry and left the challenge feeling enlightened.

The question many ask – am I still Vegan? The answer to that is no. I enjoyed the challenge and I have learned a lot about a lifestyle that I was unfamiliar with. There are certain elements of my diet that I enjoy for example eggs however, the whole experience has taught me to question my sources, research my producers and make sure I eat with kindness and empathy.


For More Stress-Free Nourishing Recipes Click Here: Nourish