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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


For More Stress-Free Lifestyle Tips Click Here: Balance

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 Recipes

Coconut Tofu Curry With Courgetti

Coconut Tofu Curry With Courgetti

Delicious, Nutritious, Low Calorie, and Full of Good Fats and Protein! 

Coconut Tofu Curry

This meal is perfect to throw together when you get in from work! Its really easy and takes no time at all. There are little shortcuts which make this recipe perfect to make your family, friends or housemates without breaking the budget! Its completely clean, gluten free, dairy free and sugar-free – so you are ticking all the healthy eating boxes with only a handful of ingredients!


Difficulty: Medium

Lasts: 1 day

Travels: In Tupperware

Storage: Fridge

Coconut Tofu Curry With Courgetti

Ingredients:

  • Courgette – 1 spiralized (to make this easier you can buy prepared from Courgette Spaghetti from Tesco)
  • Tofu – 1 Pack
  • Sugar Snap Peas – Few handfuls
  • Peppers – 1 red
  • Onion – 1 white
  • Garlic – 1-2
  • Coconut Milk – 1 400g can
  • Chilli – 1 red
  • Ginger – 1 knob
  • Coconut Oil – 1 tbsp
  • Lime – 1 lime

Coconut Tofu Curry With Courgetti

Method:

#1 Heat a wok to a medium heat and add your tbsp of coconut oil

#2 Chop Tofu into small squares and shallow fry in the coconut oil until slightly crispy. Remove from wok and place in a bowl on the side. (try not to pick 😉 )

#3 Chop up your onion, pepper and garlic into small chunks and put in the wok. Simmer these on a low heat for a few minutes.

#4 Add can of coconut milk and turn the heat up to a medium. Chop the chilli an garlic into small pieces and add to the wok.

#5 Grab the courgette spaghetti. Heat a frying pan to a high heat with a little drop of coconut oil and pan fry the Courgetti for about 2 minutes.

Coconut Tofu Curry With Courgetti

#6 When the mixture is simmering nicely – taste – if you have a well-rounded taste with hints of garlic, chilli and ginger – add your sugar snap peas.

#7 Once the sugar snap peas are looking cooked (they should still snap but not be raw) add the tofu and season with a squeeze of lime.

Dish out into a bowl and enjoy this little spicy healthy treat to warm your belly

 Coconut Tofu Curry With Courgetti

Let me know if you try this recipe! @cyntra.in.the.city on Instagram or share with me on facebook! I love getting your feedback!


For More Stress-Free Recipes Click Here: Nourish

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

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.


Want more stress-free lifestyle tips? Click here: Balance

Stress Free Lifestyle/ Stress Free Recipes

Healthy Homemade 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:

Stress Free Recipes

Pumpkin and Chia Seed Protein Porridge

 That Protein

Let me introduce That Protein

Natural and organic, cold pressed and pure. Never processed by heat over 40 degrees. 

Dairy free, no added sugars, non-GMO, no sweeteners, free from anything artificial – this is the range you have been waiting for! Developed by nutritionists with a true passion for plants and how to get the best from them to help you look and feel your amazing best!

Its perfect to combine into your daily life to hit those protein goals to build lean muscle, have luscious hair and keep yourself fuller for longer!

That protein 2

I literally could not have been more excited when my pouch came through the letterbox. Pumpkin seed and chia protein powder tick…

To have vegan, organic and supernatural protein powder is always the best option.

My brain started racing and the internal recipe maker switched on… what can I create to make this powder pop!

The below recipe is gluten free, dairy free and vegetarian…(sounds like dust!)… seriously it is beyond tasty!


Pumpkin and Chia Seed Protein Porridge

That Protein

Ingredients:

That Protein I heart Pumpkin Seed Protein Powder: 1 scoop

Sprouted Oats: 1 Cup

Coconut Milk: 3/4 Cup

Water: 1/4 Cup

Toppings of your choice

Method:

Put all the contents (except the toppings) in a pan and put on low heat

Gently stir until consistency is how you like your porridge

Serve and add your toppings… I went for blueberries and honey – simple and delicious.

If you don’t have time to eat this before work – package up in some Tupperware and take with you to work.

Splash a bit of water on the top and microwave at work

That Protein


For More Stress-Free Recipes Click Here: Nourish

Stress Free Lifestyle

Mid-Morning Snacks for the Office

It’s 11 o’clock and your stomach starts to grumble…what do you do?

Here is a list of healthy snacks which are my go-to to keeping hunger at bay and stress levels on point.


1. Water

Sometimes our minds do not know if our bodies are hungry or thirsty… before reaching for a snack – have a pint of water to quench your thirst. Easy Snacks for the Office!

Healthline


2. Fruit

The super snack – fruit – tasty, easy to transport and satiate the smallest of grumbles. Easy Snacks for the Office!

Fruit Bowl


3. Nuts

Don’t reach for crisps! Nuts are packed with good fats and protein, nuts are a sustainable alternative to crisps and other junk.

Always choose raw varieties and keep an eye on quantity because of their high-fat content. Easy Snacks for the Office!

nuts


4. Muesli, Natural Yoghurt and Berries

This combo is a great alternative to cereal bars which are often packed with sugar.

Berries provide a shot of antioxidants and are powerhouses of vitamins. I use Spoon Cereals to make my life more stress-free but you can also make your own muesli from oats, nuts, dried fruit and seeds which you can bake in large quantities so you always have to hand. Easy Snacks for the Office!


5. A Cup of Soup

When water is blended with food it stays in the stomach longer and keeps you feeling full.

To make your own soften a mix of veg in a little oil, add water, simmer until tender and blend.

I recommend asparagus soup! Easy Snacks for the Office!

1


Take the stress out of snacking with these little tips.

For more healthy snacks click here: Nourish

Stress Free Travel

Review: The Retreat Kitchen, Richmond

A Delicious Vegan Brunch Spot nestled in the heart of Richmond – The Retreat Kitchen.

The Retreat Kitchen Richmond Cyncity

The Retreat Kitchen

Nestled in the quaint streets of Richmond you will find The Retreat Kitchen. This earth loving cafe, which opened in February, is run by duo Maggie and Claire. Maggie & Claire were on a BBC programme called The Retreat with DIY SOS’s Nick Knowles (now on Netflix if you want to watch it!) hey went to Thailand for a

They went to Thailand for a 28-day detox retreat and had their lives transformed. Prior to heading to the retreat, they were both burnt out.

The girls returned with a new lease of life. They wanted to spread the vegan love back in the UK. They launched The Retreat Kitchen to bring tasty plant based dishes straight to you.

The Retreat Kitchen Richmond Cyncity

“For us a plant based diet wasn’t about giving up meat, it was about taking up eating a wider variety of vegetables and putting in the time and effort to make them stand out. ” – Maggie

The Retreat Kitchen Richmond Cyncity

Healthy Smoothies

Their menu boasts a plethora of tasty coffees, juicy juices and smoothies for every occasion. The girls recommend the Green Giant smoothie to reduce tiredness, fatigue and maintain healthy skin – exactly what you need after a long weekend.

Green Giant: Spinach, Kale, Banana, Mango, Kiwi, Apple, Spirulina, Chlorella, Wheatgrass, Barley Grass. 

The Retreat Kitchen Richmond Cyncity

Vegan Breakfast

Enough about the smoothies… let’s get down to BREAKFAST!

As you all know, Brunch is my favourite meal of the day, with that in mind, I took ordering very seriously.

To start, we tucked into an English Breakfast Muffin (Spinach, Mushroom, Avocado and Vegan Hollandaise). Having never tried Vegan hollandaise I was pleasantly surprised and somewhat bewildered how they had managed to create such a delicious alternative. Zesty and fresh, I would recommend just to try the hollandaise.

The Retreat Kitchen Richmond Cyncity

Vegan Brunch

After mange-ing our way through our v-eggs benedict, we were presented with the Brunch Plate (Scrambled tofu, homemade beans, vegan sausage, tomato, mushrooms, hash brown and Sourdough).

Hands down one of the best veggie sausages I have tasted which paired beautifully with the homemade smokey beans! Delicious.

This vibrant plate really brings food alive!

Still not 100% convinced by the scrambled tofu (however my brunch date loved them) #eggsaremyfavouritefood – this tasty Brunch really hit the spot.

The Retreat Kitchen Richmond Cyncity

Pancake Stack

BUT and this is a big BUTT if you are going to have one thing on this menu… The Fresh Fruit Berry Pancake Stack with berries, coconut yoghurt and maple syrup is THE ONE.

Presented beautifully and with a little pot of maple syrup on the side.

This pancake stack needs to be served with a PG13 sticker… as it is naughty!

Ah the indulgence and flavour, the levels melted in your mouth. The fresh coconut ice cream paired perfectly with the berries and compote.

After making the people on the next table feel very uncomfortable from my excitement at every mouthful, I wandered up to the counter to chat with the girls and peruse their array of cakes.

The Retreat Kitchen Richmond Cyncity   The Retreat Kitchen Richmond Cyncity

Tasty vegan sweet and savouries to take on the go.

The Retreat Kitchen Richmond Cyncity

After picking up a delicious Polenta and Orange Cake I decided to get one last treat… a tasty black americano.

Roasted to perfection due to the delicious beans from Old Spike Coffee. 

The perfect finish to an earth loving morning.

The Retreat Kitchen Richmond Cyncity

You can find The Retreat Kitchen at;
16 Hill Rise, Richmond TW10 6UA
Open Mon – Sun until 5pm!