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Success isn’t something that happens overnight. Neither can you achieve it by doing only one thing in your life. To be successful, it starts from what you do when you wake in the morning until you go back to bed in the evening.

Sure, whatever you do within a day may seem trivial will less impact, but with persistence, you may notice pleasing results at the end of a week, month or year. Whether good or bad, daily actions can determine the person you will be in the next few months or years.

And if you want to improve your life, I, as an accredited, professional full-time personal development/empowerment and executive coach" invite you to make the following choices (it's an invitation because you have to make the decision and do it yourself! No one can tell you until you are ready to listen!)

To Be Better Everyday

The first choice you could make to improve your life is to be better every day. Make it your mantra that you will find ways to improve yourself every day. What 'better' means to you will be different to what it means for the next person. E.g. 'better' might mean fitter. Or 'better' might mean more present. Whatever it is, define it and start by setting realistic and achievable goals.

Such goals may include supplementing your income, improving your skills by learning something new or investing in buying a house or car. You can identify what’s keeping you stuck and find ways to get out of your comfort zone. Doing this daily will ultimately improve your life.

Eat Well and Exercise

You can also choose to eat healthily and work out. Of course, various setbacks and temptations can limit you from achieving such a lifestyle (Easter eggs anyone?). However, eating good food and working out daily depends on the choices you make. It's also about getting back onto your routine, with a healthy dose of self-compassion for being human, if you fall off.

If you choose to procrastinate preparing healthy meal plans, you will never eat healthy food. If you decide to skip going to the gym or work out at home, you will never improve your physical health. You can do exercises with your body weight; no equipment needed, such as press-ups and squats, that work major compound muscle groups.

To make things easier, consider rewarding your efforts. Rewarding yourself after exercising can motivate you to move forward. Create a tick chart and decide when your reward will happen, after 7 days? 10? Sometimes a streak can be the most motivating thing as you don't want progress to be lost. Apps can help keep you accountable if you don't want to work with a coach.

Additionally, if you want to boost your morale and productivity, you should consider healthy snack box treats. Healthy snack treats can boost your enthusiasm to work out, and they are healthy, which means they won’t interfere with your healthy eating.

Never Procrastinate

Another choice you ought to make is to avoid procrastination at all costs. It is easy for a person to procrastinate on a specific task, especially if you promise to do it later. We normally procrastinate when a task seems too big, so breaking it down into smaller and measurable tasks helps chip away it at in a managable way that leads to a sense of accomplishment.

But the truth is, there is no better time to do something than when you are supposed to do it. If you want to improve your life, avoid this habit by prioritizing tasks. Also, set deadlines, be organized, rid yourself of distractions (put that phone somewhere you cannot see it!) and use incentives to reward such efforts.

Establish Meaningful Relationships

Lastly, choose to build relationships that will have positive impacts on your life. This can be as simple as having a workout partner or someone you can start a business with. It can also be having a group of friends where you motivate each other to be financially disciplined.

However, you ought to begin by evaluating yourself and know who you are. Identify what behaviours you can tolerate in someone and your boundaries. This can lead to long-lasting healthy relationships improving your life. Have a friend who likes to workout? Ask them to share their workouts with you for extra inspiration. Tag people on social media in posts you both could do so that you're working with a partner on your shared goals.

Improving your life doesn’t have to be a big gesture. All you ought to do is implement incremental changes and work on bettering yourself every day (Nudge is a good book to read on the power of tiny little incremental changes that fuel big outcomes) With the above choices to make, it will be more than manageable. I believe in you!

If you want to work with an accountability partner in the form of a qualified, certified, empowerment coach, contact me here to get started.

The last few years have seen the proliferation of the use of CBD oil for various ailments and people who use it swear by it for all kinds of medical reasons. CBD oil is derived from the cannabis plant but unless it contains THC will not cause any psychoactive changes and is used simply like any other supplement.

But some people can have negative reactions to CBD oil, especially those on certain medications such as Zoloft and Prozac among others. Some also don’t like the idea of consuming something that is derived from such a controversial plant and are strongly against the use of cannabis in any form.

CBD has been proven to be a good remedy for many common ailments such as inflammation and severe ones such as depression, anxiety, and even epilepsy. 

For those who don’t want to consume CBD oil, or can’t afford it since it is expensive, then there are certain foods that contain CBD, including:

• Broccoli

• Nigella

• Chocolate

Broccoli is all kinds of good for us and contains CB2 while nigella seeds are a good source of CBD and chocolate can enhance the effects of CBD.

Nutrient-Rich Superfood

Most of us probably hated broccoli as children but as adults, it is one of the most amazing ingredients to liven up any meal. Broccoli can be used in many pasta dishes or served on the side such as with a Sunday roast.

While the health benefits of broccoli are widely known such as its high vitamin and mineral content of A, C, E and K as well as potassium, iron, calcium, selenium and magnesium, the vegetable (and it’s cousins) also contains a CB2 receptor that is similar to the anti-inflammatory aspect of CBD oil medicine.

No, Not the TV Chef

These tiny black seeds have been used as an accompaniment to other spices for centuries and are also known as black cumin. When dry roasted they can be ground into a fine powder and added to spicy foods such as with Indian cuisine to provide a soft smoky flavor.

While they aren’t commonly found in most people’s kitchens, based on their proven health benefits they should be purchased by the bucket load. Nigella sativa is an endocannabinoid which basically means it is an alternative source of CBD over cannabis and has been found to have the same health benefits claimed by CBD oil researchers such as anti-inflammatory effects, epilepsy treatment, reduced cancer risks and stabilised diabetes.

Finally, an Excuse to Eat More :)

Chocolate is one of the biggest commodities on the planet and has been enjoyed by humans for thousands of years with evidence that the Maya of South America were drinking hot chocolate (with chillies) long before we were consuming it on a cold winter’s day in the modern world. While chocolate is loved by many enthusiasts, it is notorious as a contributor to weight gain and tooth loss because of the high sugar content.

However, this sugar is added in the manufacturing process and Cacao, the main ingredient of chocolate, is quite bitter with hardly any natural sugar and as we know by now, if it’s bitter, it's medicine. Cacao has been proven to contain a high amount of antioxidants and new research has shown that while it doesn’t contain CBD itself (which was suspected) it enhances the effects of CBD and THC by means of an anandamide reuptake inhibitor.

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Did you know that serotonin - the neurotransmitter that can reduce anxiety and boost mood - is predominantly made in the gut? That’s why it’s so important to look after your gut health and feed your body the most nourishing food available to you.

A big part of this is digestive herbs. They are herbs and spices that can aid digestion and boost your gut health. Sound good? Here are some of the best to use:

Turmeric

A staple of Indian snacks and curried, turmeric is a super-spice that can relieve inflammation in the body - something for which it is perhaps best known. However, it’s also really good for your gut. Great for relieving signs of bloating and having anti-microbial properties, it is best taken in the form of food and drink such as curries or golden milk, but you can also buy it in capsule form if you prefer.

Ginger

Ginger is a very warm herb that can soothe digestion, prevent feelings of nausea, and even help to fight certain stomach bugs. It’s particularly good at helping pregnant women deal with morning sickness and can be taken in many forms from crystallized ginger to ginger tea. Have some in your kitchen for whenever you’re feeling slightly sick and it will probably do the trick.

Caraway

Caraway is good at stopping stomach cramps in their tracks. It can also, like ginger, help to relieve nausea, and like fennel, it can help to get rid of bloating by rapidly moving gas out of the bowel. The easiest way to take it when you need to is in the form of a tea.

Fennel

Fennel tea is a go-to for anyone who’s feeling bloated snd wants to change that without using pharmaceuticals. Drink a cup and pretty soon your stomach will be feeling less swollen and you will start to feel less sluggish. As well a bloating, it can help to increase the production of breast milk and ease symptoms of colic, which is why it should be in every new mother’s kitchen.

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Cinnamon

Not only is cinnamon a delicious spice that we could not live without in the form of pumpkin spice lattes, soy milk smoothies, and apple pie, but it is also a really good digestive herb that can hello to stimulate the appetite, fight Helicobacter pylori infections, and boost circulation in the body. You can never get too much cinnamon.

Allspice

Allspice is great at settling an upset stomach. It contains a fair amount of eugenol, which promotes the production of digestive enzymes. It’s also a great antiseptic.

Garlic

Garlic is fantastic for fighting off infections. It’s a known anti-microbial, which is why garlic-packed soup is such good medicine when you’re sick.  Not only that but it can help to boost gut health by encouraging the growth of good bacteria, and of course, it makes most things taste amazing!

Peppermint

Peppermint tea can ease wind and help to get rid of uncomfortable gas. It’s refreshing and also great at supporting liver function.

Time to have more herbs and spice up your life! (shake it to the left, if you're having a good time!)

It’s safe to say that after (many) more than 21 days since the world had to go into hiding, many of us have created habits throughout that time. Maybe it’s a daily walk or new exercise regime, maybe it’s journaling your experiences in the hope to look back one day and make sense of the madness of this past year.

Whatever you have found yourself doing, you will have picked up habits that are both good and bad for the mind and body. However, how long will they last? 

Here are some of the most common habits that people have developed as a result of the pandemic. 

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New Workout Regimes 

From daily morning live stream workouts with The Body Coach, to long rambles in the countryside for fresh air, many of us have developed new ways of working out, even without a gym insight. This is a spectacular habit that many of us have managed to incorporate into our day-to-day lives in order to create some punctuation to the day. 

We have managed to find creative ways in which to make sure we get our bodies moving and our hearts pumping in a way that doesn’t require any specialist equipment or what, for some, can be a very intimidating environment. Many people, for the first time, have found themselves hiring personal trainers who work with clients to design bespoke programs suited to their goals and fitness levels.

Losing Physical Fitness due to a Sedentary Lockdown 

On the contrary, some people started lockdown with all the best intentions in the world of  continuing to work out where they could. Going for lovely walks in our local areas seemed tedious, and it was easy enough to continue to hit the snooze button so many times that later starts became a thing and before we knew it we had started the day either working from home or homeschooling- maybe even both at the same time!

Whatever happened, it became easier and easier to give into the temptation of spending all of our evenings sitting on the couch and binging on popular shows than to be intentional about making our bodies move. After a short period of inactivity, it can be hard on us to get back to a place where we feel physically as fit as we once were. However, that doesn’t mean it is always the case. Make a point of moving your body in small ways- even if it’s switching on one song a day and dancing. You will feel good afterwards, and then maybe want to consider doing some more the next day, and more the next..and so on. 

We’ve Been In the Kitchen More 

Another great habit as a result of being in lockdown is the fact that more and more people have begun to learn how to cook. One of the bigger benefits of having to spend time at home is giving ourselves the opportunity to learn these new, frankly vital skills in order to get our fuel for the day. Whether it’s becoming experimental with ingredients we have in our cupboards at home or registering for a meal preparation subscription service, cooking at home is a great thing for our health. One of the main reasons for this is the fact that when you cook at home you know exactly what ingredients are in the food you’re preparing, unlike eating at restaurants where you have no idea what is being added to your food in order to make it taste good. Lockdown saw a rise in popularity of people beginning to bake bread, grow their sourdough starters, and use up all the bananas to bake delicious bread. 

People that previously didn’t cook have now begun to understand the art and joy of cooking.

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People got bored of cooking

However, that doesn’t mean to say that this has been the case for everybody. Families who have every single member of the household at home all the time, soon began to get frustrated with the sheer level of washing up that would result from every meal time. That’s you meant people become reliant on convenience foods which are flavoured with a huge range of chemicals, or the hidden calories, sugar, and fat that are added to food is available from a local takeaway. It is now easier than ever to keep our takeaways in business without even having to speak to anybody, so with a few simple taps on your phone and under an hour later you get a hot meal delivered right to your door without so much as having to preheat the oven. 

Takeaways every so often are not a bad thing. However, becoming too reliant on them has a severe impact on her health over time. Unlike foods that we cook at home, food prepared in takeaway has a huge range of hidden ingredients within them.

People Got Crafty 

For creative types, having no other real distractions getting in the way meant they were able to spend more time doing the things that made them happy. For some it meant finally writing that EP, or children’s book, for others it was taking on numerous upcycling projects. Creativity has been good for our mental health as we have managed to find ways to distract ourselves with projects we can be proud of. (I've been knitting!)

People Found New Ways To Distract Themselves 

Others have given in to the lure of spending their days and nights sitting in front of the TV. This leaves little time for socialisation, little motivation, and will eventually lead to increased depression and anxiety from a lack of fresh air, activity, and opportunities to talk to others. 

While mindfulness activities have increased in popularity for the wellbeing of some people- for others it has all gone on the back burner as time goes on. 

However you have spent your time in quarantine, it’s best to remember that the only way out is through. 

xxx

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When people talk about comfort food, they are usually referring to the food options that make them feel the happiest (mashed potato!). This group of foods can be great when you need to pick up your mood, but what about true comfort and relaxation? As food science develops, experts are discovering more and more foods that are able to provide a calming effect on those that consume them. To give you an idea of how this can help you to improve your calmness, this post will be exploring four of the best options for those who want calming meals. Of course, though, you can always look for options of your own.

Herbs & Spices

Herbs and spices have been used by different cultures for thousands of years for their health benefits. Examples like chamomile are extremely popular, with countless people around the world using chamomile tea to improve their calmness. Turmeric can also have similar effects, giving you something that can be easily added to meals. Turmeric has been found to promote brain health and reduce the chances of developing anxiety disorders. It's wonderful to think that every single herb and spice packs a huge amount of different benefits! Get spices and herbs in wherever you can. They also help to reduce the amount of salt necessary to maximise flavour.

Chocolate Temptations

Most people would agree that chocolate falls into the category of comfort food, but it isn’t milky stuff that you need if you want to enjoy true comfort. Dark chocolate can help to make you feel calm and less anxious, though the sweet stuff that you find in many shops will contain high-levels of sugar that counteract this effect. It’s always worth looking for raw chocolate, giving yourself the chance to make the most of the calming effects of this substance. Cacao nibs are a great option and can be used as an oatmeal topper or stirred into brownie mixes.

Green Tea

Much like herbs like chamomile, green tea will have a calming effect on most people. This option is great because it is easy to make and consume, giving you the ability to enjoy its calming influence when you are out and about. Of course, it’s always with exploring the market when you search for products like these, as you may find some options that you like a lot more than others. Many tea companies produce blends that make it nice and easy to get started with green tea. I am a huge fan of Pukka as their teas are organic and delicious (no affiliation!)

CBD-Infusions

CBD has grown in popularity by a huge degree over the last few years. An extract from hemp and cannabis, this substance comes with all of the calming effects of something like cannabis without the chemicals that make people high. Anxiety and CBD have been closely linked by many experts, with CBD having the power to help people to overcome their stress without having to resort to strong medicines to do it. CBD is completely legal in most places and can be cooked into just about any type of food.

As you can see, finding true comfort food in the modern world is easier than ever before. While this may be the case, many people still find themselves struggling to achieve what they want with this, and this often creates additional challenges that simply don’t need to be there.

We have everything we need in the natural world! Oh and don't forget to breath those long, deep, beautiful breaths and get outside in nature for some additional calming fixes.

XXX

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A lot of us go through our lives continually zoning out. We start reading a page in a paper or watching something on TV, but then we get lost in our minds and become totally absorbed in thought. 

When it happens, it can feel a little strange. Often, you don’t actually know how long you’ve been “out.” All you know is that your consciousness was elsewhere for a while, and only now is it firmly back in the present. 

Zoning out episodes can be negative. For instance, as a coach who has experience working with people with neurodiversity, I know that people with ADD tend to experience them more frequently because they can’t focus on the task-at-hand. What’s more, people with depression and anxiety will also often have long periods where they’re processing things in their minds, without really paying much attention to what’s going on in the outside world. 

Zoning out isn’t necessarily a bad thing. In fact, it can help to rejuvenate your body. 

The Power Of Letting Go

All of us go through our waking moments, carrying a lot of psychological baggage around with us. We’d all like to believe that we’re free, happy human beings. But when our egos get in the way, it can leave us feeling stressed, panicked, angry and sad. 

That’s why a lot of people practice the art of meditation. The idea here is to let go of the conscious thoughts coming from the ego and just concentrate on physical consciousness. 

This process is interesting. Instead of directing your thoughts all the time, you’re giving up on them, and experiencing a different kind of state, one that isn’t wracked by fears, guilt, shame or anger.

Many people report that getting into this state daily helps them to better deal with the challenges of life. You’re not giving up on who you are as a person. But you are giving your mind a break from the incessant chatter and just “zoning out” so to speak. After all, everyone needs a break, it offers so many benefits. I love being a meditation instructor!

How To Let Go And Zone Out

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Most people zone out every night when they go to sleep. But there’s an art to doing it during waking hours. It takes a lot of practice and a desire to learn. However, the more you practice it, the easier it becomes. You’re about to shut off external stimuli and just concentrate on what it’s like to be a self-aware person. 

Some people use physical aids to get them to a better place, like a floatation tank. 

But what is a floatation tank? 

A floatation tank is essentially a tool that you can use to cut out all external stimuli. You lie in a large tank filled with water and then experience the nothingness of your surroundings. You can’t see, hear or even feel anything, depriving your brain of sensory inputs. After a while, you find yourself floating off into a new state of consciousness. If you are new to floating, it's best to try at least three floating sessions to really understand how it works, as the first one will be very much spent getting used to the sensation and learning how to feel comfortable in that. The real benefits come with the second, third and beyond.

The purpose of zoning out, therefore, seems to be self-protective. Our brains need systems that allow them to shut down for a while and recuperate between episodes of high stress. 

If you are a chronic achiever, it actually helps to spend time being 100% lazy. The problem comes when we spend too much time in the middle. Some well-needed PROPER rest is much better than 'distracted productivity' - and this is where mindfulness comes in. The more awareness you have developed from your mindfulness practise, the more easily you will be able to focus and bring that 100% to whatever you're doing, whether it's having a break or being productive.

Take yourself a real big step towards outcomes such as increased productivity, more regular mindfulness practise, better stress management and increased authenticity by connecting with me one to one in coaching. You can book yourself a free consultation here.

xxx

There are many things that just go well together. Coffee and cream, carrot and turnip, and chicken and rosemary. But another amazing pairing has been discovered; vitamin D3 and K2. Studies have found that these two vitamins work in synergy to actually boost each other’s properties. *This post is not vegan-friendly! But something my paleo readers might like!

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Get them excited about the lifestyle change

It is no good not making this new phase in your life exciting. If the children think it’s going to be hard, bland and boring, then they won’t be on board. Explain about how good food can help them in school and with their energy. It would be best if you and your partner showed encouraging signs about how great things will be. Although you want them to be motivated and happy about it, try and not make it into such a huge deal. It needs to be something that everyone is content in and not forced. 

Keep them informed

Keeping your family informed about the reasons is a great way to keep everyone on track. You may be wanting to have a vegan lifestyle because of your beliefs in the cruelty of animals. You may find that a plant based diet is exactly what you need because of the health benefits. Whatever your reasons may be, keep your family involved and remind them. Just as much as you will need to remind yourself as time goes on and you get further along in your journey. Things won't happen overnight. 

Start things off gradually

The problem with lifestyle and diet changes is that we can try and do too much too soon. If you had a meat eating family before your decision, it would be very difficult to become completely vegan straight away. So accept that this will be a gradual process and cut things out on a weekly basis. Start compensating for foods with other things and adding more vegetables to your meals. This is a great way to get people to try foods they haven’t ever tasted before, without feeling like they haven't got anything to eat at all. 

Research out alternative foods for the things they like

If you have a family who likes certain foods, then do a little research and find vegan alternatives. You will be surprised that you can find alternatives to pretty much anything these days. Including things like mayonnaise and sauces. Doing this means that it won’t feel like your family is sacrificing some of their well-loved foods or sauces. You have just found amazing alternatives for them to enjoy. Also, it is worth remembering that there are other things you can try that you may want to use yourself, perhaps remedies you have grown accustomed to where you are looking for vegan edibles as an alternative. Doing research online can help you find these things and not only make the transition easy for you, but also for the family as well. 

Finally, don’t forget that you can find many recipes online for old family favourites. Try these mango, avocado and apple summer rolls, this beautiful babaganoush, this lovely beetroot and orange soup or these Thug Kitchen buffalo cauliflower bites.Things like vegan bolognese and pasta will all be a huge hit with the family. Good luck with the lifestyle change. 

Follow me on Instagram for more vegan recipes and inspiration!

Lots of love,

Jenna