meditation

Recipe: How to Drink Daily Greens

bottle-852133_1920.jpg

We all know that we should be eating 5 serves of vegetables a day, but it can be hard some days, right?!  So why not make it easy with  juicing and blending.  I start my day, pretty much every day, with a green smoothie.  I have been blending veggies and fruit every day for at least 6 months, and honestly, I feel the difference.  I have more energy, I feel lighter and I am more alert.  And who doesn't want that! Here's my standard morning veggie blend up:

  • Baby spinach
  • Cucumber
  • Small handful of blueberries
  • Kiwi fruit (with skin on)
  • Mint leaves
  • Coocnut
  • Chia seeds
  • Filtered water (or coconut water)

The best part about these juices and smoothies is, that you can be super flexible with what you're blending up!  While I generally do have these ingredients in my fridge, sometimes I don't or I have bought great berries from the farmers market that I want to try.  As long as you focus mainly on vegetables, and add just enough fruit to sweeten it to your liking, you can't go wrong!

Variations of ingredients that you can use:

  • Coconut water
  • Kale
  • Silverbeet
  • Raspberries, blackberries, strawberries
  • Yoghurt/coconut yoghurt
  • Banana
  • Mango
  • Pineapple
  • Supplements - Acai, Spirulina etc
  • Probiotics

Remember, you want to ENJOY your juice.  You want to be making a combo that will keep you coming back for more.  Yes, we want to be focusing on vegetables primarily, but you also want to be actually drinking it!  So if veggie loaded smoothies and juices aren't for you right now, that's totally cool!  I would rather you drank 3 fruits and 1 veggie at the start, than to not be drinking any at all!

I post my juices regularly on Insta, so if you need a little inspo, follow along over there :)

Have a wonderful green-juiced week!

xSx

P.S.  Have you downloaded your FREE Gratitude Workbook yet?  You can get your copy here

Is Your Phone More Recharged Than You Are? 8 Ways to Get Your Missing Energy Back

IMG_5406-1-e1481620143373.jpg

If I were to ask you how often you recharged your phone, you'd probably reply with "twice a day" (if you're an iPhone user).  But, if I were to ask you how often you recharged yourself, you'd most likely reply with "does sleep count?". Recharging ourselves isn't something we tend to think much about.  We're not taught about it as kids and no one really talks about it.  It's not something that we had to think even half as much about just 10 years ago.  If we were tired, we rested.  Tiredness and exhaustion were mostly just physical.  Now, it's primarily mental, and in a lot of cases, emotional.  With technology and a direct connection to the world in our hands, there's no time to really switch off to allow our mind and nervous system to quieten.

Somewhere along the line, we started to value our techs to be more recharged than our bodies.  Tirdness is now a bit of an inconvenience.  We've become more tuned into the outside world than ourselves.  We're tuned into the alerts on our phones more than the alerts of our bodies.  Now, I'm not saying to bin the devices all together, no, not at all.  I love my phone, and these days we need them.  I'm just trying to convey the need to put the phone down every now and then, and truly take the break our mind and body need.

I had to learn the above the hard way.  Stressed and anxious from my corporate job (amongst other things), denying my dream career aspirations and, quite frankly, wasting hours a day on 'the scroll'.  My anxiety was so bad that every day was a struggle that I tried so hard to hide!  Things had to dramatically change.  So, I set out to recharge, learnt to put my health first and developed a kick-ass self-care/love routine.

Get Your FREE Gratitude Workbook Here

So, here's my (tried and tested) top 8 ways to fully recharge and start to get that missing energy back:

Sleep:

To answer your hypothetical response above.  Yes, sleep does count, and a lot!  But only if you're getting the right kind of sleep.  This is around 8 hours of non-inertupted sleep and waking before your alarm.  While this is common knowledge, sleep has lost favour.  There's Facebook and Instagram scrolling, Netflix, more condensed living, working later hours and weekends, eating later and even more scrolling, that all get in the way of a quality night's sleep.  Once upon a time it was only the neighbour's dog who woke us up, now it's our friend-from-high-school's-amazing-Italian-holiday that you're totally jealous of you've been lurking.

Soak it Up:

Get at least an hour by yourself and have a hot bath.  Get out your bath salts, candles, essential oils and a quality book.  No techs allowed.  Take the full hour to really switch off and relax.  Besides, who doesn't feel better after a good bath!

Get Active:

Get those endorphins pumping and sweat the stress away.  Stress hormones wreak havoc on our nervous system and majorly contribute to us feeling worn down.  Ever feel more exhausted from a day's work than you do an intense work out?  This is why.  While exercise puts physical stress on the body at the time, it's coupled with 'feel good' hormones that help the body clear out the stress, as well as pump much needed oxygen to your organs.  You want to get out and burn up all of that excess adrenaline.  Not only will you feel better after, you'll sleep better too!

Ground Yourself:

When I first heard about "earthing" I thought it was a bit of BS, then I really thought about it and I realised my bare feet had not even touched the earth in over a year. A YEAR! Apartment living certainly makes getting out and into nature harder, but the more reason to do so.  We all grew up playing in the backyard bare foot (remember stepping on bindies in summer, ouch!).  Take a walk in the park or on the beach, and if you're lucky enough to still have a backyard, collect the washing bare foot.  Feel those relaxing negative ions and get a bonus foot massage while you're at it!

Mindfulness and Meditation:

Probably my favourite tool in the box and one of the most misunderstood and under utilised skills there is!  If I could package and sell in a pill "total relaxation, calmness, greater clarity, more energy, understanding, compassion and acceptance with no side-effects and completely natural", I'd be seriously loaded.  Loaded.  Everyone would lap that up!  But it's free people and you can try it right now!  It's literally as easy as googling "guided relaxation meditation" into YouTube.

Find my Monday Meditation series here.

Because we're not taught meditation as children, we resist it as adults.  It seems weird, out-there and unnecessary.  People also tend to think that they don't have time to meditate.  In the words of Gabby Bernstein, "so you've got time to feel like shit instead then?".  10 minutes a day is all you need to totally turn your stress around!  Also, meditation doesn't have to be spiritual at all, think of it as a simple mind reset.

Digital Detox:

This is a big one!  We spend so much time on our (fully charged) devices, and probably one of the main reasons why we're so drained, that we find it so hard to put them aside.  But once you start to break the click and scroll habit, it becomes so much easier.  Sleep with your phone on flight mode.  Get an old school radio alarm clock and have no phones in your bedroom (remember waking up to breakfast radio..).  Turn the TV off an hour before bed.  Have an email cut off time (I suggest from the time you start dinner) and don't use your laptop in bed.  All of these things can assist in breaking the technology dependancy and the mindless scroll.

Take Regular Breaks/Holidays/Long Weekend:

If you need a day off, take it.  Plan an annual leave day and take a long weekend.  Get away, or stay in.  Sleep in.  It's what your annual leave is there for!  Take a holiday.  Got no-one to travel with?  Do a tour or retreat.  The simple act of getting on a plane and feeling far away from your 'problems' can do amazing things for your nervous system (I should know, I just did this.  Hello spontaneous trip to New York).  Don't really run from your problems, but do take a break when you need it.  Airfares have never been so cheap ;-).

Pamper Yourself:

Don't be afraid to spend a little cash on treating yourself.  Get a monthly massage, pedicure, floatation tank session, facial, lovely dinner, hot springs visit.. whatever brings you relaxation.  While I don't recommend spending all your monies on #treatyoself, I do suggest that you put yourself first and enjoy your money, especially if it's assisting your healing.  I personally get regular massages.  I need them, I carry stress in my shoulders and I spend 8 hours a day on a computer, so I don't feel guilty about spending the cash as I see it as a necessity.  So find what really assists your recovery and budget it in.

I hope these tips help bring some calm and zen back into your life.  If you've got other recharge tips or tricks, comment them below, i'd love to hear (and try) them!

xSx

Get Your FREE Gratitude Workbook here

Mindful Beauty with Metta Skincare

DSC0759-Copy-e1474423454260.jpg

Beauty is something that we have learnt, through crafty marketing, to attribute to vanity and insecurity, which has led us to lose the true meaning of it.  The essence of beauty is within us.  It's this 'thing' that we can't quite explain but we know is there, because we feel it.  It's that feeling of being a divine individual who is perfect just as they are, who knows exactly what their gifts are and isn't affraid to let them shine.

Beauty is honouring yourself, scars and all.  Beauty is loving your skin and nourishing it with nutritious products.  Beauty is treasuring all that we see in the mirror.  And, Beauty is inspiring others to see their own beauty and to feel the same way.

So how do we become mindful about beauty?  It all starts with our awareness.  Our awareness of how we feel towards ourself and the way that we treat ourselves.  What are the thoughts that you're having when you look in the mirror at your own reflection?  How do you really feel about yourself?  And how are you treating yourself?  Start with honouring every feature, line and scar.  Appreciate all that your eyes have seen, every smile that you've had and even every frown that you have made.  They all tell a story, the story of YOU.

Taking time out each morning dedicated to ourselves is powerful stuff.  Switch up your morning beauty routine by showing gratitude for your body as your moisturise it with natural products or even saying affirmations in the mirror as you get ready for your day.  All of these small actions lead to a much more positive mindset towards ourselves, and over time, this mindset becomes our belief system about our worth.

Just as we are conscious of the food that we eat, we need to be conscious of the products we put on our skin.  As we all know, however mostly forget, everything that we put onto our skin, goes INTO our skin and shortly after, into our body.  So it really is important that we make a conscious effort to be aware of what we are putting onto our skin, to ensure that we are treating it to the best possible products, because what we use on our skin daily really can have a detrimental effect on our health.  It sounds like a stretch, I know, but you have to consider all of the ingredients that are either number or words that you cannot pronounce, where they have come from and what they will do once inside the body, especially if you're using them daily.

It's not just about how the product feels once applied on your skin, but how you feel intuitively using natural products.  We have no need to feel guilty or a feeling of "I should know better'.  In fact, we feel empowered to know that we have honoured our face, skin and body with what it really needs, natural nourishment.  We all know that we feel better when we eat produce fresh from the farmers' market, and the same applies to using quality natural products on our face and body.

Thankfully, these days, using natural doesn't mean lesser quality.   In fact, I have found some natural products, especially those with coconut oil, to be much longer lasting on my skin and have helped prevent breakouts on my acne prone skin.  Also, I love knowing where my products are coming from and love supporting local companies.  This is why I have teamed up with Metta Skincare.  Metta Skincare is a Melbourne based skincare company that is completely natural and vegan with body butters, hand, face and lip balms as well as body oil.  I am especially a fan on the body butter and use it daily.

Whether Metta is your natural skincare brand or you use another, becoming mindful of the way we approach beauty and the products we use to nourish our skin, is really important.  Knowing that we are worthy of taking the time out to look after ourselves each and every day, knowing that we are the top of our priority list and knowing that the more we take care of ourselves, the more we are able to take care of others.

xSx

metta_brandmark_red_rgb
metta_brandmark_red_rgb

MONDAY MEDITATION | The only 2 things you really ever need

IMG_3486.png

So often we find ourselves caught up in everything that is going on around us, that we forget the most important thing, we're here and we're alive and kicking.  It's so cliché, I know, and probably sounds woo-woo and weird to think about, but once we take the moment to centre in and feel our breath and heartbeat, we calm all the way down and remember that we have everything we needed after all.  In this week's video, I go into how I tap in and feel grounded and get sh*t done.  

https://youtu.be/lr-GOcmjUk8

MONDAY MEDITATION | Want to make the right choice every time?

IMG_3487.png

'Intuition' is this word that gets thrown around a lot these days, but what really is it?  If you think of a gut-feeling or just a knowing that you've had, then you would be on the money.  Our intuition is the inner knowing or understanding that comes through that we often times cannot explain.  In this week's video I touch on how we can tap into this knowing and make guided choices any time. https://youtu.be/4ewnuwQ76Jo

Recipe: Raw Choc Almond Bites

IMG_1137-e1474414671510.jpg

I'll be honest, using chocolate molds with clean/raw chocolate just isn't working out for me.  The chocolate breaks, gets stuck in the mould and it's messy.  So, to avoid the failed-chocolate-mould mess, I made these chocolate bites, or blobs.. which ever name you prefer.  They're not real pretty, but they sure did taste great.  I did actually make more, however my Dad got to them before I had a chance to photograph them! Ingredients

  • Coconut oil
  • Raw Cacao
  • Coconut Nectar
  • Almond Shaves
  • Desiccated Coconut

Method

My standard chocolate mix method (you can find a detailed description here)

Mix it all together, blob on baking paper and freezer set.

This one is extra great for the kids as its just a handful of ingredients, a bowl, spoon and baking paper.

Turns Out, You Actually Are Creative

woman-1245817_1920-e1473385806410.jpg

Creativity is traditionally something that we equate to the arts, however I believe that we are all creatives.  We all have something within us that we wish to express.  Creativity after all, is simply CREATION.   Creativity is anything where we can express ourselves, our thoughts and ideas in whatever physical manifestation that they take form. I truely believe that without creativity, without ideas and creation and most importantly, without expression, we suffer.   We suffer in our health from being stifled and unexpressed, our relationships suffer from a feeling of unfulfilment and we could even be missing out on great financial opportunities.  We ignore those expressive skills that we received so much joy from as children.  We used to tell and write stories, we played imaginary, we invented games, we drew all afternoon long (ok, Mum I admit it.. it was me who drew the horse on the wardrobe door and not dolly.. but you have to admit, it was pretty good for a 3yr old.  It did look like a horse, right?) and we made 'music' (most neighbours probably wish we didn't bang those pots and pans so loudly).  The world was this magical place where anything could happen.  Now the world is this place where we work hard to pay bills and maybe take 2 weeks off in winter to travel somewhere warm.  Pretty miserable, right?!

Self-expression is a birth right.  We are all individual and we all deserve to let our thoughts and ideas out and into the world.  If writing is your thing, start that blog.  If you enjoy drawing, buy a sketch book.  Let your ideas flow out on that paper.  Not only will you be expressing your ideas and feelings, you'll also feel a sense of accomplishment for creating something.  Sitting back and listening to that music you created on your laptop or watching that video you learned to edit through iMovie, will bring you so much pride and satisfaction.   Give yourself permission to allow an hour for yourself to create, you just never know what it might evolve into.

xSx

MONDAY MEDITATION | The Most Important Words You Could Say to Yourself

IMG_3063-e1472700068589.jpg

Have you ever really considered the thoughts you have towards yourself?  How do you really feel about yourself when you look in the mirror? Let's all make a shift.  Instead of having critical thoughts when looking at ourselves, let's start to see our great qualities.  Let's feel appreciation for who we are and embrace our quirks.  I can guarantee that others are looking at what they love about you, rather than the flaws that you see.  You're individual and amazing.

xSx

https://youtu.be/6SyYFh0xDUg

MONDAY MEDITATION | How to Create What You Want

IMG_3255.png

Ever wondered how the successful folk acheive their goals and dreams?  They believed that they were possible!  All it takes is for us to become the energy of that which we desire, for the outside world to shift around us. Going from "I wish I could write that book" to "I am going to write that book" instantly opens us up to the possibility of it happening and allows opportunities and people to come into our lives to help us on that journey.

In what area of your life could you start to change your energy to bridge the gap between where you are and where you'd like to be?

xSx

https://youtu.be/iqT6aPwpFPk

MONDAY MEDITATION | Want To Get Out of The Right Side of Bed? Use This.

IMG_3065-e1472700884997.jpg

This week's Monday Meditation is a quick and easy mindful practice to start the day off on the right foot!  When your alarm goes off, what are your first thoughts?  "I don't want to get out of bed", "urgh, already!?", "the weather is crap today".. the list could go on!  Instead of starting the day with negative thoughts, kick start with positive!  Shift your awareness to the things that are going right in your life, the things that always work out and the things that you may have stopped paying attention to.  By turning your awareness to the things that are going right, you're shifting your mindset into an appreciate one while also activating your awareness to look for other things that are going well. All you've got to do to start the day off right, is think of three things that are going well and that you are appreciate for. Three!  It's that simple.  The key is to feel into the things you've listed and then get on with your day.  I can guarantee that if you use this every day, you will start to turn, not only your morning routine, but your whole day, around.

xSx

https://youtu.be/Z4d4-VJ-Pho

MONDAY MEDITATION | 1 Minute Mindful Breathing Meditation

IMG_2777-e1470962851262.png

Hey guys, This week I have shared probably the most simple mindful technique that I have come across!  All you have to do is tune into your breathe.  Observing all of its behaviour, rhythms and patterns.  The aim is to not change anything.  The more you relax, it will slow on its own.  The whole purpose of a mindful practice is to focus your attention on the activities in front of you, or in this case your natural breathing, in order to calm the mind from all of the crazy thoughts racing through it, to be able to focus all of your attention on what is happening right in front of you (..or inside!).

Calming the mind has profound positive effects on our nervous system, which then send a positive ripple effect to the rest of our body.  Imagine walking into that meeting calmer, clearer and more confident.  Imagine asking that guy out confidently.  Imagine knowing exactly what to say at the right time.  All of that is possible when we soothe our nervous system and mind.

Test it out, it only takes a minute!

https://youtu.be/BtJ5dGfWVcI

MONDAY MEDITATION | 1 Minute "Thank You" Meditation

IMG_2775-e1470961438456.png

Hi All, I finally got up the courage to start sharing meditation videos!  I have had a meditation practice on and off for the past 4 years, and let me tell you.. when I fall off the meditation bandwagon, boy do I notice it!  I am not about getting all woo-woo spiritual with my meditations, I am about having a practice to ground myself, bust through fears and to have a deeper understanding and conversation with myself.  Learning to understand my emotions and where they come from, has transformed my life!  Through a really simple, yet committed practice, I have become more self-aware, confident, calmer, more compassionate, have more energy.. the list goes on.

I will be sharing super simple and easy meditations each and every Monday.  By keeping them simple, they seamlessly become part of our daily routine, regardless of your meditation background.  What better way to learn to meditate, than with an exercise that only takes 1 minute!!

Check it out and be sure to comment below with how you go :)

https://youtu.be/rxQtdTN4VPI

xSx

MONDAY MEDITATION | 1 Minute "In + Out Breathe" Meditation

IMG_2774-e1470960326929.png

Looking for a meditation that you can do literally anywhere.. even at the traffic lights?  I've got the right one for you!! This little gem is so easy and subtle, you can literally do this one anywhere.  You can use it at your desk, on the tram/train, at the traffic lights, before a meeting.. anywhere!  It's the ultimate little reset, best part; it only takes a minute!

Check it out and be sure to comment below to let me know how you go :)

https://youtu.be/pWqa46LoP4M

xSx

'No Guilt' Raw Choc Bars (Recipe)

image-3-e1463442254936.jpeg

Ok, since learning how to make raw chocolate, I have become a totally obsessed with making clean treats.  Almost weekly now I am whipping something new up in the kitchen because it's just so easy!  The best part is being able to be creative.  It really has become this new creative outlet for me.  I would never haveconsidered myself a creative in the kitchen, but now I am in love with it!  There is no right or wrong, so the pressure is off.  It's so simple to taste-test as you go along (and delicious!) add a little of this or a little of that.  So with that in mind, I came up with this super easy chocolate block.  I think I even did it in 10 minutes.

Ingredients:

  • Half a cup of raw cacao powder
  • 2 Tbsps of rice malt syrup
  • 2 Tbsps of coconut oil
  • Half a cup of puffed quinoa (or use buckwheat from crunch)
  • Half a cup of desiccated coconut
  • Handful of dried cranberries (soaked for an hour)

Method:

  • Blot excess water from your cranberries.
  • Microwave the coconut oil until completely melted.
  • Stirring constantly, slowly add your raw cacao powder.
  • Once smooth and consistent, add you rice malt syrup.
  • Continue stirring constantly and gradually add your quinoa (or buckwheat), cranberries and coconut.
  • Once even, pour into a lined tray and evenly spread.  Decorate as desired.  I sprinkle coconut on mine, but feel free to get creative!
  • Simply refrigerate until set.

Delish!

xSx

Recipe: Guilt Free Brownie Slice

image-e1463297331855.jpeg

This slice has got to be my favourite that I have made.  It was actually meant to be a cashew cookie dough slice, but the cashew centre just wasn't working for me so I cut it and made this delicious slice instead.  A friend from work's reaction was the best "omg yum, it doesn't even taste healthy", a good one to trick your kids into eating :) All you need:

Base

1/2 cup rolled oats

10 medjool dates (soaked for an hour)

5 dried figs (soaked for an hour)

1/4 cup chia seeds (soaked for 15 minutes)

1/2 - 3/4 of cup shredded/desiccated coconut

1/4 cup of raw cacao powder

1/4 cup of almond meal

1 cup of cashews (soaked for an hour - 2 hours)

Vanilla Extract to taste (I use 2 Tbspns)

Chocolate Top

2 heaps Tbspns of coconut oil

2 Tbspns of rice malt syrup

1/3 cup of raw cacao powder

ground goji berries and coconut dusted on top

Method

Prepare your cashews, figs, dates and chia seeds for pre-soaking.

Chop and blitz your dates and figs.  Be sure that you have carefully removed all seeds.

Blitz your cashews and rolled oats, then add to your mixture dried fruit mixture.  Drain your chai seeds and add to the mix, also add your coconut and almond meals.

Once thoroughly combined, gradually add your raw cacao powder and vanilla extract.  These ingredients are added to taste, the sweeter you want them, the more you add.

Melt your coconut oil in a heatproof bowl and gradually add your raw cacao powder, stirring constantly.  Once combined, add your rice malt syrup and stir until smooth.

Pour your choc mix evenly over your brownie base and refrigerate to set.

Once your slice has set, you can decorate with ground nuts, seeds, berries, coconut.. anything you like :)

xSx

image