Decluttering Your Life in 2018

Decluttering Your Life in 2018dreamstime_xs_83097144

Life can be hectic sometimes with many things to handle such as paying bills, setting your personal goals and planning your retirement. These things can overwhelm you and impact your life negatively. Therefore, it makes sense to remove the clutter in your life and boost your health. The following are ways that can help declutter your life in 2018:

  1. Identify what is valuable in your life– Make a list of things that are important in your life. Prioritize them and focus on these things. By doing only things that are important in your life; you will be able to save time and achieve most of your goals.


  1. Organize your life– Being disorganized can make you waste a lot of time in trying to accomplish some tasks like paying rent or other bills late. This will make you more stressful. Try and organize your life well; keep a diary of events, keep things in a place you can easily remember. In addition, set up reminders on your phone. If something is coming up and you know you can forget, create a reminder. This will help you manage your life better since you do not need to worry about late payments or forgetting things. The above techniques can help you avoid wasting a lot of time and enhance your productivity.


  1. Spend less time on social networking sites- Research shows that a typical person spends many hours on social media; Facebook, Twitter, Instagram, etc. This person ends up wasting the entire day. If you realize that social media makes you waste a lot of time, you may want to turn off the sites you are spending more time on. You can also create a time limit so that you cannot access your social media account beyond a specific time of the day.


  1. Be positive – You waste your time when you are always negative. Avoid spending more time on criticizing, gossiping or regrets; you could be more productive when you focus only on the positives.


  1. Watch less TV– Television is an excellent source of current news, entertainment as well as for education. But spending your entire day watching television reduces the time needed for you to do something meaningful. Start limiting the time you spend on TV. You can decide to watch only important programs at a specific time and not at odd hours.


  1. Manage your finances– It is not easy to track bills in your life, especially when you have different payment systems. Begin reorganizing your payments so that they all go into one account. Keeping your bills in a single account and automating them makes it easy for you to track your bills and pay them when they are due.

In case you have a consistent flow of income and a paycheck, there are no excuses for not automating your savings. Set up a certain amount of money that will be automatically saved in your account to ensure that you have some money at the end of the month. For those who are unable to automate, simply discipline yourself and save some little cash form what you either get daily or monthly in your bank saving account.

In addition, many people have some debts at one point in their life. Debts can be stressful to you and can robe you resources needed for investment if you default. Start by knowing the debts you already have and start paying them even if they are small. Paying your debts will make you have a peace of mind and think of doing something with your money to add value to your life.

  1. Begin using RSS Feed– When you spend most of your time on the internet; there is huge information that you should remain current with. So it is easy for you to be confused and play catch up for what you had missed. You can set up a news feed so that you receive current news directly in your email; you can choose the type of sites you want to read. By doing this, you can spend less time online sifting through each site to obtain the information you need.


  1. Unsubscribe from emails that are not useful– You may have subscribed to some emails that deliver update straight to your email. Evaluate the email message they sent to you and find out if it adds value to your life or not. If it does not, unsubscribe from those emails. This will free up space in your email that you can use to keep emails that add value to you.

In addition, you may have followed some web pages, especially on social media sites. In your assessment, try and find out if those pages you are following have anything good for you. If the pages are useless, unfollow and try to follow pages that contribute something positive in your life.

  1. Clean your home- keeping things in your home that you do not need can be a source of endlessly distraction to you. Start eliminating items in your home that are not important to you. Begin small and set aside some few hours each weekend and clean your house and eventually, you will have a beautiful place to spend time.

I do hope you find this blog post helpful.



2018 Health and Wellness Goals


We аll set hеаlth and wellness gоаlѕ for оurѕеlvеѕ, but how mаnу of uѕ mаnаgе to rеасh thеm? Smokers promise tо ԛuit ѕmоking аt the bеginning of thе уеаr, but givе in tо сrаvingѕ еvеntuаllу. Plans tо еxеrсiѕе rеgulаrlу аt a gym аrе nоt fоllоwеd through. Whу these gоаlѕ are nоt асhiеvеd iѕ mоѕt likely bесаuѕе thеrе iѕ nо plan tо асt on. Aѕ thе popular ѕауing gоеѕ, a drеаm withоut a рlаn iѕ just a wiѕh.

Bеfоrе оnе саn асhiеvе thеѕе реrѕоnаl wеllnеѕѕ gоаlѕ, a plan muѕt bе lаid оut. Hеrе аrе steps you саn tаkе on thе road tо реrѕоnаl wellness:

  1. Create уоur реrѕоnаl dеfinitiоn оf wеllnеѕѕ – When уоu knоw еxасtlу whеrе you wаnt tо go and whаt tо attain, it iѕ еаѕiеr to lау out a рlаn. Aѕk yourself what ѕuѕtаinаblе hеаlth and wеllnеѕѕ сhаngеѕ уоu wаnt tо mаkе in уоur lifе. A соnсrеtе answer tо this is уоur wеllnеѕѕ gоаl. An example оf a сlеаr, sustainable wеllnеѕѕ gоаl соuld be tо lоѕе wеight bу mаintаining a hеаlthу diet and a regular fitnеѕѕ routine to lоwеr уоur riѕk of hеаrt diѕеаѕе.
  1. Dеfinе уоur desired outcomes – Nоw thаt you’ve dеfinеd уоur wellness gоаlѕ, you nееd to define whаt points in your life you wаnt to сhаngе. If уоur gоаl iѕ to lose weight, уоur dеѕirеd оutсоmеѕ соuld bе to ѕign uр fоr a gуm mеmbеrѕhiр or уоgа class, оr tо fоllоw a 1600-calorie mеаl plan, аnd ѕо on. Thеѕе соnсrеtе ѕtерѕ will fоrm hеаlthу hаbitѕ thаt in turn bесоmе lasting lifestyle сhаngеѕ.

3.Think роѕitivе thоughtѕ -Abоut ѕеlf аnd оthеrѕ; think роѕitivеlу аbоut  goals. Smilе оftеn. Liѕtеn tо thе whоlе univеrѕе fоr mоrе реасеful dirесtiоnѕ.

4.Gеt еnоugh ѕlеер-Sо that уоu саn rе-сhаrgе your internal ‘bаttеriеѕ’. Gеtting еnоugh ѕlеер саn hаvе a dramatic impact оn a hеаlthу wеll funсtiоning bоdу аnd brаin. Alѕо knоw thаt in dеер sleep thе brаin can release growth hоrmоnеѕ.

5.Mоvе and еxеrсiѕе –Of course, еxеrсiѕе, running, biking, hiking, swimming, gуm wоrk оut, weights, dаnсing and wаlking аrе to be on уоur liѕt. And: dоn’t fоrgеt tо do a warm-up and cool-down stretch!!!!

Health_and_Fitness (26)

6.Eat fresh organic vegetables and fruitѕ-Abоut 3-5 servings реr dау, ѕо that thе bоdу gеtѕ thе nutriеntѕ it needs аnd ѕо thаt the intestines gеt the fibеr nесеѕѕаrу to hаvе a healthy digеѕtiоn.

Health_and_Fitness (190)

7.Mеditаtе –Evеrу morning before the dау ѕtаrtѕ аnd ѕwеерѕ away. Thiѕ is nоt ѕuрроѕеd to be an аrduоuѕ task but rather refreshing fоr thе mind and ѕоul. Take 10 – 20 minutеѕ аt thе start оf thе dау, bеfоrе you dо аnуthing еlѕе! Even a 10 minutеѕ mеditаtiоn is a great ѕtаrt аnd makes a diffеrеnсе tо hаvе a grоundеd саlming dау, tо be much more in соntrоl with a mеditаtiоn rоutinе.

Health_and_Fitness (199)

8.Nurturе ѕосiаl rеlаtiоnѕ – To соmmuniсаtе with friеndѕ, fаmilу and со-wоrkеrѕ is vеrу imроrtаnt. Nurturing thоѕе relationships will help уоu grоw аѕ a реrѕоn. Sосiаl intеrасtiоnѕ also аffесtѕ our brаin health!

9.Dеtоxifу  the body regularly –With Hydrotherapy аt a ѕра with Sauna or Stеаm Rооm, by tаking hоt bаthѕ аt hоmе or bу intеrnаl dеtоxifiсаtiоn with frеѕh fruit juice fаѕtѕ оr other рrоgrаmѕ. Body Sсrubѕ can hеlрѕ do same аѕ wеll. Tоxinѕ have a nеgаtivе imрасt оn оur hеаlth аnd brаin. It iѕ possible tо reduce tоxinѕ bу filtering оur drinking water, bу drinking еnоugh wаtеr еvеrу day аnd bу simply еаting fresh оrgаniс fruits аnd vegetables. Think ‘ABC’ as in аррlе-bееtѕ-саrrоtѕ for a dеliсiоuѕ dеtоxifуing fresh juiсе drink.

10.Clеаn uр thе eating habits-We all want tо gеt rid of our undеѕirаblе eating habits аrе. Plan аhеаd fоr thе wееk оn Sundауѕ; prepare a соuрlе оf healthy meals thаt саn bе frоzеn аnd rеаdу when nееdеd.Alѕо, рrераrе hеаlthу ѕnасkѕ bеfоrе work every morning. It kеерѕ frоm snacking оn сhiрѕ and cookies whеn hungry. Healthy ѕnасkѕ оftеn consist оf аn apple and a рrоtеin bаr. It’s thаt simple!

Health_and_Fitness (102)

  1. Have a сlеаr mоtivаtiоn – Yоu need tо identify what уоur reasons аrе for setting thеѕе wеllnеѕѕ gоаlѕ. Uѕing the weight lоѕѕ example, ask yourself whаt motivates уоu tо lоѕе wеight. Did a doctor warn уоu аbоut the riѕkѕ of оbеѕitу? Iѕ it because you want to ѕеt a gооd еxаmрlе fоr уоur сhildrеn? Whatever уоur mоtivаtiоnѕ may bе, уоu need tо dеfinе thеm bесаuѕе thеѕе will рuѕh уоu tо kеер moving fоrwаrd towards уоur gоаl.
  1. Idеntifу possible оbѕtасlеѕ – Evеrу journey has itѕ obstacles. It iѕ imроrtаnt for уоu tо idеntifу аnd асknоwlеdgе whаt саn ѕеt you back from уоur wеllnеѕѕ gоаlѕ. If уоu hаvе thе tendency tо еаt whеn уоu’rе emotional, оr if уоu’rе prone tо laziness, rесоgnizе thеѕе оbѕtасlеѕ and nоtе thеm dоwn.

Health_and_Fitness (85)

  1. Fоrm strategies tо overcome оbѕtасlеѕ – Whеn you’ve idеntifiеd thеѕе obstacles, nоw уоu саn fоrm аnd imрlеmеnt realistic mеаѕurеѕ tо hеlр уоu overcome thеm. For еxаmрlе, to аddrеѕѕ thе issue of emotional еаting, you саn keep hеаlthу snacks within rеасh. Tо combat laziness whеn уоu’rе trying tо exercise, уоu can еxеrсiѕе with a friеnd or ѕсhеdulе your wоrkоutѕ аt a timе whеn уоur еnеrgу is high. Also rеmеmbеr that stumbling is оkау. Whаt’ѕ important is that уоu get uр, learn frоm уоur miѕtаkе, аnd ѕtау оn trасk.

Health аnd Wellness gоаlѕ, as with аnу, take time tо асhiеvе ѕо you have tо recognize thаt and ѕеt уоur рlаnѕ аt the right расе. Stiсk tо уоur рlаn, keep еvаluаting аnd rе-еvаluаting, аnd аdjuѕt аѕ nееdеd. Keep these ѕtерѕ in mind аnd уоu’rе well on your way tо achieving реrѕоnаl wеllnеѕѕ.

I do hope you find this blog helpful .

Monday Motivation

It’s A New Year , Are You In need of Motivation ?

This might help 😀










Have a great week amazing friends, followers and fellow bloggers.

Stay Healthy and Happy in 2018!



A Vegan Christmas

Vegan Christmas recipes

Christmas festivities are usually celebrated all over the world. People do their favorite dishes for their families, and some invite their friends. But what would happen if one of your visitors is a vegan? Being a vegan does not mean you hold back and miss indulging in the festivities of this holiday.

Here are some of the vegan recipes. Let’s dig in and enjoy.

  1. Vegan roasted cauliflower



Four cloves of garlic

1 teaspoon smoked paprika

A small bunch of fresh thyme

Sea salt

Ground black pepper (fresh)

One whole lemon, zest, and juice of

1 huge cauliflower, preferably (1kg) with outer leaves left on

4 tablespoons of dry sherry

Plum tomatoes (400g)

Flaked almonds (40g)

A bunch of fresh flat-leaf parsley


Preheat the oven to 180ºC

Remove the garlic cloves; crush it with the paprika and half of the thyme leaves.

Mix well with a rough paste, and then add 2 tablespoons of olive oil and season.

Grate the lemon zest into a separate bowl and set aside.

Remove the outer leaves of the cauliflower.

Take out the stalk so the cauliflower and cut a cross into the base.

Rub in the paprika paste, and then put in a medium pan. Spray over the sherry and squeeze the lemon juice on top.

Put in the hot oven for 1 hour 20 minutes or until soft, remove the lid for the last 20 minutes.

Remove the casserole from the oven, then put in the plum tomatoes and chop them into medium chunks.

Drizzle in the lemon zest and mix in the remaining thyme leaves. Put the pan back into the oven for another 10 minutes until the cauliflower turns golden.

Then, place a frying pan over medium-low heat. Put in the almonds and toast them for 2 to 3 minutes, or until golden brown, then leave to cool. Pour over the toasted almonds, then chop and put the parsley leaves on top.

Sprinkle with extra virgin olive oil served with warm rice.

  1. Roast potatoes, carrots and parsnips with sweet garlic & rosemary



One and a half kg potatoes

Six parsnips

Six carrots

1 whole garlic

3 fresh rosemary

Extra virgin olive oil


Preheat the oven to 200°C

Peel the vegetables and dice them. Crush garlic cloves slightly.

Add the potatoes and carrots to a big pan.

Use two pans one for of boiling salted water on a high heat

Add the parsnips in boiling water and cook for 4 minutes.

Drain the water and allow steaming dry. Remove the carrots and parsnips.

‘Chuff up’ the potatoes to maintain lovely crispy bits when cooked.

Place a large roasting tray over a medium heat and drizzle olive oil.

Add the garlic and rosemary.

Pour the vegetables into the tray and season with a pinch of sea salt and black pepper

Turn the vegetables over to coat them with the flavors.

Spread them out and roast for an hour until golden and crispy.

Serve immediately with some homemade gravy.

Here is the perfect Vegan Gravy from



  1. Butternut squashed crispy sage, chestnuts, chili, balsamic.



Two butternut squash

Pine nuts 50 g

A few sprigs of fresh sage

Virgin olive oil

½ red chilies

200 g of chestnuts

½ teaspoon ground cinnamon

Balsamic vinegar optional


Preheat the oven to 180ºc.

Wash and dry the butternut squash, then put on a baking tray. Make small holes with the tip of a sharp knife and put in the oven for 1 hour 30 minutes until golden and tender

Spread the pine nuts on a baking tray and toast them in the oven.

Pour the oil into a frying pan, then put in the sage leaves and fry until crispy.

Place the cooked squash on a board, take out the stalks and using a knife or tongs, carefully dice the squash lengthways, down the middle. Scoop out and discard seeds.

Chop the chili and crumble the chestnuts then pour the squash halves with the cinnamon and a pinch of black pepper.

Mash and chop the toppings into the squash with your knife.

Serve the squash halves with the crisp sage topping and the toasted pine nuts, a sprinkle the reserved sage oil then add a little balsamic vinegar if you wish.

  1. Mushroom Coconut Milk Soup



A cup of thick coconut milk

A cup of button mushrooms

4 tablespoons of finely chopped spring onion

3 cloves of garlic, crushed

1 red onion, finely chopped

½   teaspoon of chili flakes

Black pepper

2 bay leaves

½ teaspoon of ginger spice or minced fresh ginger

½ a teaspoon of dried thyme

1 lime, 1/2 a teaspoon of zest

Sea salt

Vegetable oil


Add your red onion in a pan chili flakes together with spring onion, salt and 1/4 teaspoon of black pepper and garlic.

Fry for about 3-5 minutes on medium-low heat.

Put your mushrooms and allow to sauté for 5-8 minutes on high heat, stirring constantly.

Pour in coconut milk, bay leaves, a pinch of salt, ginger spice and thyme.

Simmer on very low heat for about 10 minutes to allow infusion of all the flavors. Take your time and allow the simmering spices and herbs into coconut milk for flavors to meld.

A few minutes before you serve, add 1/8 a teaspoon of turmeric, 1/2 a teaspoon of lime zest and the squeezed juice of half a lime.

Then add your sautéed mushrooms and enjoy.

Have A Happy and Healthy Christmas.



2017 so far has been challenging for many on a mental, emotional and physical level. 

So today I would like to share with you a few suggestions to that may help. 

The habits we create from the moment we wake in the morning set the tone for the entire day.


Staying Present

Doing a short mindfulness meditation can help you to focus on the present moment by bringing your attention to your breath. Helping us focus on the present instead of dwelling on the past of being anxious of the future

Great apps I would recommend to help you are :
Stop Breathe and Think and Headspace .


I like to do some gentle yoga / pilates moves  in the morning . It strengthens the body. It wakes the mind and body up and helps you feel energized for the day ahead .

A 20 minute walk daily maybe on your lunch break will get fresh air into your lungs . Clear your mind . Overall puts you in a feel good mood.

What exercise to do practice ? I would love to read your suggestions in the comments.



Eat A Healthy Well Balanced Diet 

We are all individual when it comes to our eating habits, how much we eat in a day can vary . I like to have 5 small meals a day . So here are just a few general tips to help you clean up your eating habits.

Try to get your 5 a day fruit  and veg in. Smoothies and juices are a great way to do this. Drink plenty of water to flush toxins out of your system. Try Herbal tea it is a healthy alternative to coffee.
Introduce good carbs into your diet eg. Brown Rice , Rice and Millet Pasta,  Brown Rice Noodles.
Quinoa is the best source of protein you can have, it can be added to soup, stir fry etc
The most important tip I could give you is to cut out refined sugar.

Start by making small changes and you will think better and feel better.

Forget fad diets they do not work , choose to eat healthy and be healthy. 




Health Supplements

During periods of stress, the body is less able to absorb nutrients, so some supplementation especially of the B group of vitamins, and vitamin C is helpful. Sometimes we need that extra boost if we are  feeling lethargic , run down, constantly getting colds and flu to name. Here are a few suggestions :


Remedies For Colds and Flu

Iron is essential for a healthy immune system, preventing anemia and producing haemoglobin , a protein that helps red blood cells transport oxygen around the body. The best sources of Iron are found in meat, nuts and seeds, sardines and tuna, dark green leafy vegetables, lentils, chickpeas.

Symptoms of Iron Deficiency include:

  1. Pale skin
  2. Poor Appetite
  3. Fatigue
  4. Cold hands and feet
  5. Shortness of breath easily
  6. Headaches
  7. Anxiety

Spatone is 100% Natural Liquid Iron Food Supplement

This comes in convenient ready to drink sachets with apple juice with vitamin c, which helps with the absorption of the iron. Less issues with constipation .


Echinaforce is a traditional herbal medicinal product used to relieve colds and flu like symptoms. It has anti-viral and anti-bacterial properties. Find it here


Vitamin D can be made in the skin on exposure to sunlight. Vitamin D is also found in milk, eggs and meat . Deficiency is common in those who have little exposure to the sun. 


Ashwagandha in Aryurveda is known as the uplifting herb . It helps to reduce stress.  It may help to reduce anxiety and depression. This blend includes iodine which helps to calm the nervous system . It is suitable for vegetarians and vegans. 

Find out more at: 

If you are taking medication, please consult your doctor before taking any new supplements.

Gratitude Journal

A practice I enjoy doing every night is writing 10 things I am grateful for . It really helps you to feel good and appreciate your life.


This the gratitude journal I use . The Secret Gratitude Book by @RhondaByrne

Essential Oils

As a qualified Aromatherapist I cannot recommend essential oils enough, to help you relax, de-stress , unwind .

A Relaxing Bath

Mixing six drops of pure lavender essential oil with an unscented bath foam/product . Add the mixture to the water and enjoy ! Lavender is known to relieve stress, anxiety, headaches, balance emotions .


2 Drops of Vetiver essential oil added to the water in a burner is excellent to aid relaxation and release mental and emotional exhaustion.

Get Plenty of Sleep

If you have trouble sleeping , about 2 hours before bed try switching off computers ,phones , TV  it will help your brain to wind down . Start doing this each night at the same time this routine will tell your brain it is time to wind down and relax. Make sure your bedroom is clutter free because a cluttered room equals a cluttered mind. Do a quick tidy. Have a nice cup of camomile tea.

Listen to some tranquil music . I listen to Medwyn Goodall his music is soulful and full of positive energy. Check out

What is your favorite ritual to help you wind down at night . Please let me know in the comment box below.

I hope you enjoyed reading this blog post and find these suggestions helpful.

Until next time,

Stay happy and healthy



  • Disclaimer: Please consult you physician before starting any exercise or healthy eating plan or taking supplements if you have any health concerns or are pregnant or breastfeeding. 


A Positive Mindset

What You Need To Know About the Health Benefits of a Positive Mindset

How is your outlook on life? What do you think about yourself? Do you consider yourself a pessimist or an optimist? Most people do not realize that your thoughts have a huge impact on your general health. A positive mindset, which links to optimism helps to manage stress levels effectively. Good stress management gives rise to numerous health benefits. Pessimists are more likely to suffer from poor health. This read will help you understand the impact that your mindset has on your health.


Mypokcik |

Benefits of Developing and Maintaining a Positive Mindset

Positive mindset does not mean that you need to ignore pleasant situations. It simply means that you need to approach negative situations using methods that are productive and positive. Focus on the positive aspects of the situation rather than the negative ones. People who have positive mindsets are healthier in comparison to those who do not. It is not quite clear how the mindset affects health. However, there are some theories on this:

  1. Persons with a positive mindset are able to cope with stressful situations better. This reduces the dangerous effects that stress has on the body such as depression and weakening the immune system, among others.
  2. Other experts are of the view that people who have positive mindsets tend to live healthier lives. They incorporate various healthy aspects into their lives including dieting, workout regimens, regulated consumption of alcohol, and minimal or no exposure to smoking, among other things.

The following health benefits are exclusive to people with positive mindsets:

  • Positive physical and psychological well-being
  • Increased life span – studies show that postmenopausal people who have positive mindsets are less likely to develop and succumb to diseases and conditions such as cancer, heart attacks, and Alzheimer’s disease, among others. This is in comparison to their counterparts who have negative mindsets.
  • Low levels of stress and depression- changing the way you think will help change your mental mood, thus reducing the chance of developing stress or depression
  • Low levels of distress
  • Higher resistances to common diseases such as the flu because they have a strong immune system- Negative thoughts weaken certain areas of the brain, which affect the body’s ability to fight off bacteria and viruses. In addition to this, it reduces the vaccine response of the body. Therefore, even if such a person seeks medical help, the possibility of his or her cells responding is very slim.
  • Low chances of developing cardiovascular diseases such as heart attacks
  • Better coping mechanisms when faced with hardships- instead of panicking and over thinking when faced with difficulties, these people approach tough situations by analysis. They gather up enough information on their predicament before they start solving the problem. Exercising is one way of overcoming such stresses. Studies show that exercising aids in keeping the mind alert and active. It also aids in maintaining and developing a positive mental mood. The body secretes hormones that aid in relaxation, which helps reduce the stress levels in the body.

Stay Healthy and Happy 

Wellness Wednesday

Dietary and Nutritional Advice You Never Knew You Needed

When you think of healthy eating, what should come to your mind are a stabilized mood, improved health, an energy boost, and an overall feeling of greatness. It is easy to feel conflicted about all the overwhelming diet and nutrition information and advice out there. Each expert has his or her own perspective on which foods are healthier and which foods we should and should not eat. Below you will find useful dietary and nutritional advice to help you avoid the confusion of looking through different diets to find the one suited to your needs.

A healthy diet includes a variety of foods rich in the required nutrients such as minerals and vitamins. This variety could include:

–    dairy products or dairy free products

–    Low-salt foods or use salt in food sparingly

–    Legumes, vegetables, fruit, cereals, and bread

–    Eating fewer foods with added sugars

–    Lots of water

–    Foods low in saturated fat and high in polyunsaturated or monounsaturated fats

Breakfast and snacking

Eating a healthy breakfast increases your likelihood of attaining a healthier weight and increases your productivity throughout the day. Eating a healthy breakfast is important in jump-starting the body’s metabolism. It is also recommended that you eat healthy small meals between the 3 main meals to maintain elevated energy level all through the day.


Physical activity

It is important to strike a balance between healthy food intake and adequate physical activity or exercise to maintain a healthy body weight or muscle strength if these are some of your goals. Every day, you should aim for 30 minutes of a moderately intense physical activity at least. This could be walking or otherwise.


Drinking or eating energy-dense foods

The total amount of high-kilojoule foods consumed might be as essential as the total quantity of fat consumed in your diet. To lower the density of energy intake you will need to increase plant based foods in your diet such as vegetables, fruits, cereals, and whole grain bread. They will provide your body with crucial nutrients it needs, decrease your dietary fat quantities, and help you feel full. You should also limit your intake of energy drinks, fruit juice, soft drinks, cordials, and sports drinks.

Drink 6-8 glasses of water daily.


Foods rich in iron and calcium

Iron transports oxygen throughout the body and is particularly essential for athletes, vegetarians, girls, and women to decrease the chances of anaemia. Calcium is essential for improved bone health, particularly for girls, women, and infants.

Alcohol intake

Alcohol should be taken in moderation given that it is rich in energy if need be. Women are advised to take less than a single standard drink daily while men are advised to take less than two. A standard drink is 30 ml spirits, 100 ml wine, or 375 ml beer (mid-strength). Breastfeeding or pregnant women are advised not to drink at all while children should never be given alcohol at all.

Portion sizes

When serving your meals, use smaller bowls or plates to trick the brain into thinking the portions are larger. This way you will feel more satisfied at the end of the meal and if not you can top up on leafy greens or finish up with some fruit. Reduce the portions of unhealthy foods you eat instead of eliminating them from your diet to reduce cravings.

On a diet

Clean Eating

I do hope you found this helpful

Stay Healthy and Happy

Wellness Wednesday

The Health Benefits of Mindfulness on a Holistic Level

Mindfulness is the basic human ability to be fully present, to be aware of where we are and what we are doing, and not be overly reactive or overwhelmed by what is going on around us. It has many benefits for anyone who practices it as has been proven by many studies. Here we look at some of the health benefits.

Mindfulness reduces anxiety. In a study done by the Massachusetts General Hospital in 2013, 93 people diagnosed with generalized anxiety disorder were randomly assigned to either an 8-week group intervention program with mindfulness-based stress reduction (MBSR) or to a control group with stress management education (SME). The group that went through the MBSR program was associated with a significantly greater reduction in anxiety.

Mindfulness reduces stress. Tens of thousands of Mindfulness-Based Stress Reduction (MBSR) practitioners have found the program to be effective in the past few decades. Mindfulness can also help alleviate stress through improving emotion regulation, leading to a better mood and better ability to handle stress.

Mindfulness enhances the ability to deal with illness. It does not take away the symptoms but it makes them more manageable. The eCALM trial, a therapy program for cancer patients, found that mindfulness can reduce symptoms of stress, and enhance spirituality and non-reactivity to experience. It also facilitates post-traumatic growth, and enhances vigor while relieving fatigue.

Mindfulness facilitates recovery. It helps a patient to deal with a chronic or potentially terminal illness or life-threatening event, and it can also help the patient to recover from it.

Mindfulness improves health generally. Studies have found that it can enhance behaviors that improve health such as getting regular exercise, getting regular check-ups, avoiding nicotine and alcohol and buckling up. It improves cardiovascular health through decreased smoking, increased exercise and maintenance of healthy weight. It lowers blood pressure through non-judgment and non-reactivity. For the obese mindfulness has been found to help with weight loss by decreasing depression and anxiety and improving eating behaviors and attitudes.

To benefit from mindfulness practice it regularly and often. It must become a lifestyle. Find:

  • A reason to practice mindfulness and let that reason motivate you every day.
  • The right attitude and attention for the practice.
  • The right duration and the right timing that works for you.
  • A comfortable and familiar spot and posture for your practice.


Stay Healthy and Happy 

Wellness Wednesday


The Benefits of Pilates

Pilates is a physical fitness system that was developed in the early 1900 by Joseph Pilates, after whom it was named. It is practiced worldwide, especially in the West. By 2005, there were 11 million people practicing the discipline regularly and 14,000 instructors in the United States alone.

You can practice Pilates on a mat using your body weight at home (using a DVD or with a trainer) or in a class. You can also use special equipment at the gym ( reformer). The exercises focus on the core but you can gain strength in your arms and legs as well. The positions and the movements activate the core by using the arms and legs to apply weight on the core. The movements might look simple but they require a lot of precision, control, concentration and breathing. You can definitely feel your muscles working.


The benefits of Pilates are:

  • It boosts muscle flexibility and joint mobility.
  • It strengthens the muscles in the arms, thighs, pelvis and the abdomen.
  • You engage your muscles in a strong but gentle way.
  • You can do it at home for the cost of a DVD and a mat.
  • No equipment is required though gyms have special equipment.
  • It improves posture.
  • It has a strong mind/body connection which you may like if you already enjoy yoga but need a more intense core workout.
  • Because it is strength-training you will benefit from Pilates if you suffer from arthritis.
  • If you are diabetic you will benefit from stronger muscles but you must consult your doctor first.
  • It may relieve chronic back pain if you work out with guidance and strengthen your muscles.

 If you have health conditions like heart disease and high blood pressure consult your doctor first before embarking on the program.


Stay Healthy and Happy

Wellness Wednesday

Today’s blog post is all about our

Mental and Emotional Wellbeing

Holistic health is about the total wellbeing of a person which includes physical health, diet, fitness, mental health and emotional health. Most people do not realize that their state of mind and emotions have a huge impact on physical health. Have you ever noticed how easily you catch a cold when you are under stress, or how some people lose weight when they go through intense emotional pain or how some people overeat when they have problems and end up gaining weight? That is because there is a strong connection between the mindset, the emotions and the physical body.

The Power of Positivity: We under-estimate the power of the mind and hardly understand why the power of positivity is preached. That is because the mind is powerful and it determines whether we are successful or failures in life, or whether we are healthy or unhealthy. Maintain a positive mindset under all circumstances and you will overcome a lot of adversities and illnesses.

Emotions are powerful: It is the state of mind that we maintain that determines how we feel. Unfortunately how we feel can make us ill, fail, and lose if it is negative (e.g. hatred, despair, anger, resentment, greed, guilt and envy). How we feel can also make us healthy, successful and win if it is positive (e.g. love, compassion, hope, and kindness). Researchers at the Department of Psychology at Carnegie Mellon University in Pittsburgh, Pennsylvania have said “psychological factors might influence immunity and immune system mediated disease.” The study also found “substantial evidence that factors such as stress, negative affect [emotions], clinical depression, social support, and repression/denial can influence both cellular and humoral [lymphatic fluid] indicators of immune status and function.”

Therefore if you are interested in health, keep a positive mindset, manage your stress, and watch your emotions to make sure that they are positive. If you catch yourself thinking negatively and feeling negative about a situation or a person or a nation, quickly change. You will find yourself feeling happier and achieving more in life.


Stay Healthy and Happy