Active Living- Why an office job is bad for your health and how to change it.

Hi everyone,

We now know that sitting down all day is the new smoking. Scary right? How many of us work in office jobs and sit for 8 + hours a day, every single day, we drive to and from work, and then we sit down on the couch all night watching TV. Without even realising it we have not moved all day, this sedentary lifestyle is detrimental to our heath. Being active for me is a way of life, why is that? Because I choose to make it that way, I make it my priority, I also chose to constantly find ways to incorporate it into my life that makes exercise fun and not a chore. Now don’t get me wrong, I have a set amount of weight training and HIIT sessions per week, but everything else is additional.

So I thought I would share with you some ways in which I have incorporated this into my life.

As I work and study and am a generally busy person with all my business ventures I get 1 day off a week, so I really like to make the most of it. I get up a little earlier and try walk at least 4 days a week. On weekends when I have a day off my boyfriend and I walk to a nice café to have brunch and so it’s part workout, part good food.

If I have had a particularly stressful or emotional day I will finish off my day with a brief night time walk, it really clears my head before I go to bed and really helps my sleep when I know I would toss and turn all night.

When I get to the train station, rather than sitting and waiting for the train/ bus I walk up and down the platform or around the area whilst I wait.

Whilst I am cooking my dinner or waiting for the kettle to boil I might do calf raises or squats, just to move my body.

I have a FitBit Charge 2 and track my daily steps. I try to get an average of 15,000 per day. I find having a visual representation of my step count really helps to motivate me. Plus, I am in multiple weekly and weekend challenges, and I am very competitive. If you have an office job, the Fitbit will buzz you to move every hour just to remind you to walk around the office, which I know I can get stuck studying and have many hours flown by and I haven’t moved, so this really helps.

All of these little exercises really add up throughout the course of the day.

Do you think you could incorporate some of these into your daily routine?

With Love,

Miss chew

x

Why it is important to brush your hair everyday

How often do you brush your hair?

For me brushing my hair is a no brainer, maybe that is because I always had long hair, and it gets knotty. But, there are girls I know that wake up, straighten their hair with their GHD and off they go. Sometimes not even, it’s just up in a bun and away they go. Don’t get me wrong occasionally I get bit naughty if I trained in the evening then was training the next morning, I know I am not perfect.

But did you know that as you brush your hair you are redistributing the beautiful oils your scalp produces down the lengths of your hair?

This process actively cleanses your hair and eliminates waste materials and other materials that gather up and stick to the scalp. It helps stimulate the blood capillaries, which increases the blood circulation and transportation or nutrients to the stem, root and bulb of each hair follicle.

Brushing the hair also helps stimulate various oils and hormone producing glands, this helps in keeping the pores of the hair and scalp open, helping them retain their oils. By brushing your hair you also ask shine and volume to your hair.

Are you convinced yet? Since my hair is uncoloured, and I eat a diet rich in healthy fats, with lots of fruits and vegetables so I get enough vitamins and minerals my hair is always so shiny and healthy. The ends do not get split and it remains strong. But I do truly think that through giving it a brush morning and night it’s a way of maintaining its health.

Also be careful when brushing your hair when it’s wet, if you do brush it then, use a wide tooth comb. And try find a brush with natural bristles.

Be kind to yourself and your hair.

With love,

Miss chew

xx

Jamie Oliver’s Vegan Shepherd’s Pie Recipe!

Hey there,

I love to trying to create wholesome filling Winter meals which I can make in bulk to then freeze for the week ahead for my man and I. As he is a big meat eater, cooking dishes that will satisfy us both is really important. This dinner was just amazing with such great rich flavours. I hope you love it.

Link is at the bottom to Jamie Oliver’s website.

Ingredients

  • 600 g Maris Piper potatoes
  • 600 g sweet potatoes
  • 40 g dairy-free margarine
  • 1 onion
  • 2 carrots
  • 3 cloves of garlic
  • 2 sticks of celery
  • 1 tablespoon coriander seeds
  • olive oil
  • ½ a bunch of fresh thyme
  • 350 g chestnut mushrooms
  • 12 sun-dried tomatoes
  • 2 tablespoons balsamic vinegar
  • vegan red wine
  • 100 ml organic vegetable stock
  • 1 x 400 g tin of lentils
  • 1 x 400 g tin of chickpeas
  • 5 sprigs of fresh flat-leaf parsley
  • 2 sprigs of fresh rosemary
  • 1 lemon , zest of
  • 30 g fresh breadcrumbs.

Method:

  • Preheat the oven to 200°C/400°F/gas 6.
  • Peel and chop all the potatoes into rough 2cm chunks. Place the Maris Pipers into a large pan of cold salted water over a medium heat. Bring to the boil, then simmer for 10 to 15 minutes, or until tender, adding the sweet potatoes after 5 minutes.
  • Drain and leave to steam dry, then return to the pan with the margarine and a pinch of sea salt and black pepper. Mash until smooth, then set aside.
  • Peel and finely slice the onion, carrots and 2 garlic cloves, then trim and finely slice the celery.
  • Bash the coriander seeds in a pestle and mortar until fine, then add it all to a medium pan over a medium heat with a good splash of oil. Pick in the thyme leaves, then cook for around 10 minutes, or until softened.
  • Meanwhile, roughly chop the mushrooms and sun-dried tomatoes, then add to the pan along with the vinegar and 2 tablespoons of the sun-dried tomato oil from the jar.
  • Cook for a further 10 minutes, then add a splash of wine, turn up the heat, and allow it to bubble away. Stir in the stock, lentils and chickpeas (juice and all), then leave it to tick away for 5 to 10 minutes, or until slightly thickened and reduced.
  • Pick and roughly chop the parsley leaves, then stir into the pan. Season to taste, then transfer to a baking dish (roughly 25cm x 30cm).
  • Spread the mash over the top, scuffing it up with the back of a spoon.
  • Finely slice the remaining garlic clove, then place into a bowl with the rosemary leaves, lemon zest, breadcrumbs and 1 tablespoon of oil. Mix well, sprinkle over the mash, then place in the hot oven for around 10 minutes, or until piping hot through.
  • Place under the grill for a further 2 to 3 minutes, or until golden, then serve with seasonal greens.

For more information check the link here.

I hope you try this, it’s a winner!

With love,

miss chew

 

 

Healing your reflux naturally

So you have reflux… now what?
Over the years I have had problems with the bad stomach reflux which causes me stomach pain, dull thud of pain in my chest, cramping, nausea and a lump in my throat… it’s not fun. If you have felt these types of pains before you may be experiencing reflux. (If you haven’t seen a doctor before then it might be a good idea).
Gastro-oesophageal reflux means the return, or reflux, of the stomach’s contents back up into the oesophagus, which can eventually damage the oesophagus because it ends up being regularly bathed in stomach acid, hence the burn. It is a very common condition; so don’t worry you are not alone. It is estimated that 15 to 20 per cent of adult’s experience symptoms of gastro-oesophageal reflux at least once a week. It is not fun.
But over time I have learnt a few tips and tricks to try and minimise my suffering and getting me back on track…
What not to eat:
• Acidic foods and drinks such as organs, tea and coffee
• Tomato based sauces, like ketchup and red pasta sauces
• Alcohol- especially wine
• Cigarettes
• Citrus fruits
• Salsa
• High fatty foods like deep fried foods, bacon, fatty meats and full cream milk
• Garlic and onions
• Carbonated drinks
• Red meat- very inflammatory.
• Cheese- with its high fat content, it is something you will want to avoid when in pain.
• Gluten grains such as wheat, rye, barley and processed oats.

What to eat:
• Bananas- great as a snack.
• Melons- again nice gentle fruits.
• Apples, berries, peaches and pears.
• Bread
• Pasta
• Chicken and turkey (for the meat eaters) as it’s much less inflammatory than red meat, make sure skin is removed.
• Fish and seafood is also very anti-inflammatory, just never fried.
• Potatoes, sweet and normal.
• Green vegetables.
• Oatmeal -it’s a great breakfast option which is super gentle on your stomach.
• Ginger- is anti-inflammatory and works well on your digestion.
• Aloe vera- very gentle on your stomach lining.
• Salads- just without the tomatoes or cheese.

Tips
• Try to eat slowly, I know this is where I struggle, I put my knife and fork down in between each mouthful.
• Cook smaller meals, I prepare enough food for a side plate. By not overloading you stomach you decrease the strain on your stomach.
• Keep a food diary which includes what you eat and the time but as well the symptoms you experience and when- this is really important to identify what YOUR triggers are.
• Chew gum- chewing gum (not mint) increases saliva production and reduces the amount of acid in the esophagus.
• Avoid lying down or bending over after eating- wait at least an hour before starting any forms of activity
• Avoid eating 2-3 hours before bed time so your body has time to digest the food properly.
• If the pain or discomfort is bad sleep with your head propped up on a couple of pillows.

 

Last advice is ultimately this will come up to you and listening to your body whilst you are in an inflamed state. A lot of resources say don’t eat chocolate, but I have no problem, ha! But for me, tomato sauces are a killer… I hope these tips help.

Do any of you have some great tips or advice for fellow reflux sufferers?

Until next time,

Miss chew x

My Morning Routine

I love hearing about peoples morning routines, I find it fascinating. I am most definitely a morning person. Waking up early, I get so much accomplished, I feel calm and ready for the day ahead. My routine is pretty much the same, especially week days, yes it does take a while, but to get an early night and to wake up that little bit earlier, to me is worth it. I know some people, my partner included, roll out of bed, into shower, get changed and out the door they go. I have been there, done that, and you know what? This is just not me, those days I am more stressed, anxious, snappy, and tired, I knew I needed a change.
So currently this is where I am…
First thing when I wake I have a green tea, which has been brewing from the night before, topped with boiling water to warm it, (green tea is great at speeding up metabolism, so is good for fat loss), with fresh lemon squeezed in and 2g of L-carnitine (again fat loss).
Then I head out for a 45-minute power walk to start my day. Walking in the morning is my moving meditation, I love to be out in nature, out in the sunshine, it really is a great feeling to move my body first thing in the day.
When I return home I make another tea, quite often this is dandelion tea, which is great to kick-start my liver and I sit down at my desk with my tea and light a beautifully smelling candle. I have 2 diaries which I then start filling in whilst listening to nature sounds, music. The first is a gratitude journal, I write 3 things every day I am grateful for, sometimes these come easily, other days I really have to think, but this evaluation when I am not feeling that great, really helps put my life into perspective.
Then my other actual journal I journal one positive experience from the last 24 hours. Thinking again of something positive focuses on the good, helps you to relive a positive experience and sets you off on a positive note as you start your day. All whilst sipping my tea.
Then I sit for a few minutes, eyes closed and meditate, sometimes holding different crystals and taking a few deep breaths, and voila I am ready to start my day!
Then I eat!

How do you start your day?

With Love,

miss chew