The one thing we all have in common, especially during these times, is more stress than usual.

Stress can be best defined as the mental and the physical response to the experiences in life; it affects us all.

Many things can trigger stress, from the death of a loved one, a health diagnosis to or a global pandemic.

Sometimes stress can prove to be beneficial, as it helps you to cope with difficult situations. However, the worse kind of stress can be ongoing, low level and chronic and can affect your health without you even realising it. This kind of stress can play havoc on your health and can lead to more serious issues. So what are some of these common problems that stress can exacerbate?

Common Effects of Stress on Your Health

Depression and anxiety

Many things can cause depression and anxiety, but one of the main causes is stress. Chronic stress can increase the risk of developing anxiety and depression. Chronic stress can overwhelm you and wear you down resulting in disordered moods, decreased productivity, sleeping issues, and  your relationships with others.  To get help in managing your stress, visit a mental health professional’s website.

Obesity

Chronic stress can significantly affect your body’s capacity to maintain a healthy weight. According to various researches, the stress hormone, cortisol, can cause weight gain. When your adrenaline glands produce adrenaline and cortisol, glucose is produced as a result. Glucose is intended to give you the energy you will need to get out of that stressful situation.

If someone suspects that they have an imbalance in their cortisol levels, it is important that they speak with a physician to determine the root cause of the issue. Hormonal imbalances can be caused by a variety of factors, including chronic stress, medical conditions, and lifestyle habits. Ignoring symptoms of a hormonal imbalance can lead to further health complications down the road. So, if you are experiencing chronic stress and feel that your hormones may be affected, it is best to consult with a hormone therapy healthcare professional to determine the best course of action for your individual needs.

If you find that stress has impacted your hunger levels and your waistline is getting bigger, try to get rid of foods in your diet that might contain high fat and sugar. Exercising can also lower the levels of the hormone cortisol.

Headaches and migraines

Your muscles tend to tighten up whenever you get stressed. They then release again once you are relaxed. However, when you are under constant stress, your muscles fail to relax causing headaches and migraines, shoulder and back pain as well as body aches. All these aches and pains start out an unhealthy lifestyle because you'll find it harder and more difficult to exercise and could turn to over the counter medications for symptomatic relief.

Gut Issues

Stress can cause stomach problems like vomiting and diarrhea. This is usually the result of a surge in hormones that can upset your digestive system. An increase in stomach acid can result in ulceration to the lining of the gut. A good thing to keep in mind is that stress isn’t responsible for causing ulcers, the bacterium H. Pylori is a factor. However, chronic stress can increase your risk and can worsen existing stomach ulcers. Vomiting, constipation, and diarrhea are also a result of stress.

Diabetes

When you're under stress, your liver releases extra glucose to give you an increase in energy. Being under constant or chronic stress keeps your body producing more glucose leading to a glucose surge. This then increases your risk of having Type 2 Diabetes.

Heart problems

The stress hormone can affect your cardiovascular system. When your body responds to stress, it produces a stress hormone. During this time, you inhale faster to quickly distribute blood rich in oxygen to your body. High levels of stress can dramatically increase your heart rate as well as blood pressure, which can lead to more serious health problems like heart attacks and stroke. You might also be at greater risk of stroke and heart attack if you have a history of heart problems.

Conclusion

De-stress today to avoid the above effects and improve your mental and physical health. Additionally, ask for help from your family and friends whenever you need it, take care of yourself by eating healthy, getting enough sleep, and keeping up an exercise program. Little reminders like this can go a long way to keeping you and your mental health on track.

Incorporating technology can further help you deal with stress. Utilizing apps like Sensa can provide guided meditation sessions, breathing exercises, and anti-stress techniques to support your mental well-being.

Have you noticed how mindfulness and meditation, two terms that have crept into mainstream culture, have been slowly gaining momentum over the past few years? 

With their plethora of health benefits and ability to reduce stress and bring balance back into your life, coupled with a global pandemic, worldwide burnout and mental health statistics on the rise, there seems no time like the present to experience and implement these natural antidotes into your life.

Show me a person who wouldn’t find any benefits from meditation. I’ll wait...

Over time, the regular practice of mediation allows individuals to react to their environment and anything that arises in the course of their day with more calm and equanimity. 

A study published in May 2020 looking at the benefits of meditation and mindfulness practices during times of crisis such as COVID-19, showed that introducing a mindfulness and meditation practice during this pandemic has the potential to complement treatment and is a low-cost beneficial method of providing support with anxiety for all. Crises such as the COVID-19 pandemic have shown that change is the only constant. Meditation and mindfulness can offer a helpful way to live with this constant change. Alongside meditation and yoga, spa treatments and retreats can be a part of your self-care routine too and this Seattle clinic.

Both meditation and mindfulness serve as powerful and simplistic tools to have in your self-care toolbox. So when thinking about your own meditation and what that looks like for you, there are so many different kinds of practices, and you might be asking yourself, where do I start and how can I incorporate meditation into my life?

Meditation has many guises, and when it comes to life, experiences, food, tea and spiritual practices, I like to keep mine as simple as possible. Like many people, I’ve tried meditation in the past and often found it hard to stick to.  It has always felt strangely uncomfortable, my creaky body positioning itself on a flimsy mat or tiny cushion, my dodgy knees aching from crossing my legs, back achy, trying to keep my shoulders back, spine elongated and head up and remembering to breath…. Not exactly selling the dream here, am I?

So that has been my reality, until I discovered the beautiful art of Vedic meditation (VM), which quite literally has changed my life.  My attitude towards how this practise can be used daily to sit with fears and circumstances has also changed.

VM is a simple and powerful technique that dates back more than 5000 years and originates in India. It’s the oldest documented form of meditation by the Vedas and the original form from which other styles came into being.

One of the profound differences of this style of meditation is that you’re given a personal mantra which is gently repeated in your mind silently.  What I love about VM it is that you’re not trying to push your thoughts away or let go of anything or focus on your breathing, this kind of meditating is totally different.  

Whether you’re consumed with thoughts about what you need to make for dinner, or you’re running through your to do list in your head or remembering something that has popped up from your past, the key to VM is to acknowledge the thoughts that you’re having and quietly return to the mantra.

You can practise in a chair or sitting up in bed, in the park, in a meeting room in the office or in your car and all it takes is 20 minutes, twice a day. How easy is that?!

The simplicity of VM and the way it relaxes your body, helps you to release stored stress.  It also goes deep into unlocking your samskaras, the trauma, residue, impressions and any conditioning from this life or the past, that have been created from your actions.

Samskaras in time are what make you and your personality uniquely you. VM can reverse these imprints and you then begin to look at life through different eyes, you’ll notice your usual habitual actions to situations change and you’ll develop a deeper connection to your place in the world and your dharma, your purpose or true calling. It also becomes simpatico, allowing you to live in tune and in harmony with nature and the natural environment.

VM came into my life a few months ago. Like so many people on the planet who are suffering right now, I experienced a horrible year of illness in the form of a liver tumour and subsequent liver resection, a separation from my partner, my mum having a stroke and a personal period of anxiety and depression.

VM had been on my mind since I discovered it through a couple of friends in New Zealand last year, but I kept thinking to myself, meditation is hard and it’s just another thing to do. 

When Anna Young Ferris told me about her course I just knew there was no better time to learn more about it and I had nothing to lose so I eagerly signed up to learn more.

Anna Young-Ferris’s Vedic Meditation Course

On the day of the course we were asked to prepare six flowers and three fruits but not citrus for the initiation ceremony.  We arrived at the course and walked down a flight of well-worn winding steps to come to a lovely meditation area in the middle of a beautiful leafy outlook on the waterways of Newport.  I was immediately welcomed into the meditation space by Anna with a warm smile and a funny Covid elbow bump.

My daughter and I did the course together and we were asked to take off shoes and sit down in comfortable chairs as we and were guided through the process and what was to happen over the four sessions.

The initial session ran for about an hour and we learnt about what VM is and the process of how it came to be. We then had our own blessing ceremony to give thanks to the masters of the tradition and that’s where we offered up our fruit and flowers and incense was burned.  A beautiful moment was when Anna sang in Sanskrit.  That was when we started to feel very calm and relaxed.

After the gratitude ceremony was finished, we were led into a separate room and given our own personal mantra. In VM, each person has their own mantra, and they cannot share it with anyone or write it down as it is a sacred sound or vibration.

Once we had our mantras, it was then time to start using them in a meditation practice.  We started by closing our eyes and settling into our body. Then we meditated in stages, for a few minutes and then longer for up to 15 minutes. 

It was such a simple process where you repeat the mantra in your head whilst you are seated very comfortably in a chair.  At this point I can honestly say that I started to feel my nervous system settling down. Once it was finished, we were then able to talk about how we felt during the mediation.

Once it was time to leave, we were given some blessed fruit and a white cloth to write down the date that we started our own VM practice.

The second session began with a mantra check and I had already forgotten mine oops! We then settled into the very clam studio rainforest setting in the middle of Pittwater and all its glorious nature and we we’re taken through background and theory and we also practised meditation and talked about our experiences with it.

There were three other ladies on the course, and we sat around and shared our experiences whilst enjoying some delicious tea. On the third session we learnt more about the mind and the different ways that people experience the meditation. Anna made it so simple and easy by drawing diagrams for us to follow and that is where a lot of things fell into place. We were able to ask questions and were fully supported through the experience.

After a few sessions, I started feeling happier, and able to control my emotions which improved my moods, clarity and focus.  Because it has been such a profound experience for me, I wanted to sit Anna down and ask her some further questions about herself and her VM courses.

What attracted you to Vedic meditation?

I had heard Vedic meditation was the ‘gold standard’ of meditation techniques and lots of analogies got me intrigued. It was “like riding the bike, when other techniques were like riding the bike with training wheels”. It was “an industrial strength clean, when others were like a light dusting”. It was “learning to swim, when other techniques were about dipping your toes in the water”. I can absolutely attest to all of these analogies now from direct experience. The other thing I was very curious about was the how the mantra would work and the effect it would have.

Have you always meditated, or did something lead you to it? 

I have been an avid yoga asana (physical postures) and meditator since my teenage years. I was practising my own Buddhist/Yogi inspired contemplative meditation every day for about 5 years and having lovely experiences. But I wanted something deeper. I had heard of the twice daily Vedic meditation practice then set off to find a teacher. That was more than 8 years ago. I continue to do a lot of further study, practice and teaching all towards deepening my own understanding/experience of the Veda and sharing this ancient wisdom with my students and community. It is a stunning way to interact with the world, and so relevant to our experiences as individuals and a collective.

Is this the same kind of meditation The Beatles famously practised? 

Our master teachers trained with Maharishi Mahesh Yogi who is famed for teaching the Beatles to meditate, though he called it Transcendental Meditation. Using a specific and personalised mantra to transcend the mind, Vedic Meditation is a transcending technique, like Transcendental Meditation, Deepak Chopra’s Primordial Sound Meditation and some others out there.

Is it a guru centred practise? 

In Vedic meditation we honour a long lineage of master teachers, some may be considered ‘gurus’ in a sense that they remove the darkness (cast by our egos and mistaken intellects) and shine light so we can live our best human lives. What I have come to appreciate over the years is I have many gurus and teachers that come in all forms. I have trained with and continue to train with many Vedic master teachers – who I am eternally grateful for. And sometimes my greatest teacher is my Self, sometimes it is my children or the person making my coffee.

Where did the technique evolve from?

Vedic meditation is a mantra-based meditation technique originating from a more than 5000-year-old lineage of Indian masters. The source of which is a beautiful system of knowledge known as the Veda, which is all about living in flow with Nature and being of service. This is the same system of knowledge that Ayurveda (science of life and longevity) comes from, as does the physical asana yoga practice that we are familiar with in the West.

Can anyone practice it?

Yes! The great thing is anyone can practice Vedic meditation and you don’t need to clear your mind of thoughts or sit in stillness in funny pretzel positions. It is a very simple and relaxed technique. Like everyone, I once held the misconception that meditation was about clearing the mind of thoughts. That was, until I found Vedic meditation which has been perfectly honed for ‘householders’ - like you and I - who live in the modern world, with jobs, possessions and families etc.

The issue is most meditation techniques have actually been designed for monks or nuns that live in solitude with little to no possessions or distractions. When we transport these monastic style techniques to our busy modern ‘householder’ lives, it is easy to see why we feel like ‘failures’ and get frustrated because we can’t stop the thoughts.

Vedic meditation dispels these myths: it can be practised by anyone, pretty much anywhere. We learn that asking the mind to stop thinking is like asking the lungs to stop breathing; and we accept that thoughts in meditation are perfectly fine. We learn to allow, accept and let the thoughts go. This is the essence of the practice and by doing this with our eyes closed we are more able to allow, accept and let go when our eyes are opened and adapt to whatever life throws us.

How can Vedic meditation help a person? 

In Vedic meditation, we sit twice per day, ideally twenty minutes, and gently repeat our personal mantra inside our mind. We learn how to dive beyond the surface level thinking/doing mind, de-excite our nervous system and rest in a place of deep stillness and bliss. This connection with Source opens our heart to a realisation that our happiness and fulfilment is not something we can get from another person or a material thing, our happiness and fulfilment is right within us. We just need the right tools and techniques to access it.

Neurologically speaking when we sit in Vedic meditation, we are flooding our nervous system with bliss chemicals like dopamine and serotonin, tapping into our parasympathetic nervous system known as our rest and digest function. This is opposed to operating from our sympathetic nervous system and a state of fight or flight where adrenalin and cortisol wreak havoc causing all sorts of illness. In other words, Vedic meditation is the perfect antidote to stress and has a healing effect on both the mind and body.

During the Vedic meditation course of personal instruction, we learn about the mind-body connection and how everything that happens to us physically affects us mentally and vice versa. We learn that when there are thoughts in meditation it is actually a sign that stress is being laundered out of our nervous system. This can be accumulated stress - from superficial day-to-day situations to more significant stress situations, like a relationship break up, buying/selling a house, illness and death etc - that have been layered into our nervous systems over the years. Each of us will have a different cellular imprints of stress that need to be released and Vedic meditation can help with this in a very effective and sustainable way.

Is it easy to integrate into your life?

The beautiful thing about the technique is that it is a householder technique, as I mentioned above. It is not a monastic style technique that we are trying to import to the West, rather it was designed to be compatible to the lives of busy Western humans. The 20 minutes twice per day has been found to be optimal but there is flexibility around this depending on your unique circumstances. You can also meditate anywhere you can close your eyes and think the mantra. Children, pets, and noise are no barrier either. Trust me I have a wealth of experience in adapting the practice around little people and work very closely with each of my students to help them make the ritual part of their life no matter what their circumstances.

Do you recommend it for everyone? 

Everyone can benefit from the Vedic meditation practice because of its ease and flexibility and the incredible stress laundering effect it has on the nervous system. The challenge for most people is prioritising the time to sit twice per day. This is where the effort comes in. I also coach my students that it can take time to establish a regular meditation practice and help them establish a ritual of self-care of mediation. We say that we wouldn’t leave the house without brushing our teeth or showering so why leave the house without cleaning our minds. If you’re seeking clarity, calm and endless charm and want to live your most elegant life then it is for you.

What kinds of courses do you run and where can we learn more about them?

If you’re curious to find out more, best thing is to join a free online introductory talk. You will discover everything you need to know about the Vedic meditation technique, the course of personal instruction, the lifetime of dedicated support and how to live a life of ease and grace. Next talk is Mon 18 Jan 2021, 8.15-9pm. You can sign up here.

My next group and courses for 2021, where in 4 short sessions you will learn the self-sustaining Vedic meditation technique to carry you gracefully through your busy human life, no matter what the demand is are:

This is the ultimate gift for yourself or someone you love and you can mention this article for a special discount. Gift vouchers and payments plans available. You can contact me here.

I also run regular meditation masterclasses, group meditation meetings that anyone is welcome at and advanced trainings. Follow me on Instagram @annayoungferris, head to www.annayoungferris.com  for details of upcoming courses and events or email me at hello@annayougnferris.com.

Thank you, Anna, for this wonderful lifelong gift.

Don't become someone who lets piling writing obligations destroy their sense of calm and well-being — focus on your meditation any time you need and use a simple "write my paper" request to hire online experts who will help you with urgent and complex assignments.

Photos 2/3/4/7/8/9 were shot by Tara D'Cruz Noble 

Lee xo

For those of you looking to improve your hair, skin and nails, today I’m sharing a delicious smoothie which is hot pink and ready to drink!  

I’m also excited to announce a collaboration and our brand-new collagen product!

When it comes to collagen, silica is an ingredient that is not only anti-inflammatory but also essential in collagen formation. Because they work so well together, I teamed up with my lovely friend Irene from Nourished Life to create a brand new super powered collagen product called Super Nourished Hair Skin and Nails.

For the first time we’ve joined the forces of two beauty essentials: marine collagen and Love Your Gut powder. They work together beautifully, just like friends should.

You can watch the video below to learn more about how our “beauty in a bag” came about.

During the creation of the product, we trialled a number of collagen types, it was quite hard to find a collagen that met our toxin-free and quality requirements. As a qualified clinical nutritionist, I knew that I wanted the collagen to be sustainable and wild, not farmed. Never farmed! We also wanted to ensure a daily amount of 2,500 milligrams of collagen per serve.

The flavour was also very important to us.  We were getting feedback from a lot of people saying that they found their collagens stinky, fishy and tough to drink, even if they were masked with flavour. So, Irene and I set about developing a blend that had no fishy flavour and was enhanced with natural berry and beet flavours that tasted subtle and not overpowering.

So, you might be asking why Collagen and Love Your Gut powder work so well together?

Because beauty begins in the gut and shows in your hair growth, nail strength and skin radiance, when your gut is working well it’s absorbing more nutrients. A clean and toned gut absorbs collagen more efficiently and the silica component helps collagen get to work to on its delivery and absorption.

Because of the silica, your gut will be in a better condition to process and disperse the collagen from your digestive system (in the form of peptides and amino acids) to your organs, especially your largest organ, your skin. Love Your Gut powder is rich in silica (2000mg a serve) which is necessary for collagen production. It’s also a good source of natural iron, and when combined with beet and berry can increase your alertness and energy.

One of collagen’s primary roles is to provide structural support to connective tissues within the body, helping to repair the gastrointestinal lining and rebuild the intestinal wall. As silica is involved in collagen formation, it too helps rebuild a strong gut lining and therefore, a healthy and balanced microbiome. By consuming silica, you can support collagen synthesis and the health of your gut. If you want to learn more about the science behind this pairing, you can read our “What the Science Says” information here.

We chose marine collagen because it’s fully traceable, sustainably caught from the pristine North Atlantic and Arctic Waters, not farmed fish. The vast majority of farmed fish from Asia is Catfish from the Mekong Delta in Vietnam, also known as Tilapia or Basa. 

Our marine collagen has high bioavailability and low molecular weight which allows for superior absorption and it’s more nutrient dense. It's a single ingredient product, which doesn’t contain any preservatives, sulphides, peroxides, flavours or additives. It’s also zero carbs, zero fat and zero sugar. 

Marine collagen contains unique amino acids to replenish the body’s lost collagen. It also helps with your skin’s hydration and signs of ageing.  In addition, it helps your nails by strengthening them.  If you’re looking for luscious locks, shine and appearance it takes care of that too, this really is all your beauty needs in one jam-packed bag.

When consuming Super Nourished Hair Skin and Nails you can have it on its own by mixing one heaped tablespoon (5g) in water, or juice or you can add it to a smoothie. The flavour is mild berry and super easy to drink and it makes a lovely pink colour from the natural berry and beet flavours.

And now for a delicious recipe, I think you know by now, how I love to boost your nutrient intake; so I’ve created a delicious Pretty in Pink Smoothie for you to try. 

This delicious Pretty in Pink Smoothie, is the smoothie of your dreams, full of vitamin C, iron and antioxidants with added collagen to nourish your hair skin and nails and supercharge your energy.

Nourished Life have a 20% off sale on now. You can grab your "beauty in a bag" on sale at Super Nourished Hair Skin and Nails.

Pretty in Pink Smoothie 

Serves 2

Ingredients

• 2 frozen bananas
• 2 tbs almond butter 
• 1 and 1/3 cup of oat milk or milk of choice 
• 1 tbs Super Nourished Hair, Skin and Nails
• 2 cup raspberries

Toppings 

• handful fresh raspberries to decorate  
• Handful seeds 
• Mint leaves 
• Cacao nibs  

Place all ingredients in blender and blend until smooth. Remove from blender and place in a glass or bowl then topple your favourite toppings on top!

Take an “alcoholiday” 

Hmmmm, December, it can go in one of either two directions. Things winding down workwise (hopefully) and things winding up play-wise (hopefully ;)).

The clock is ticking for the party season and it’s time to think about what festive activities are coming up for you.   

During the holiday period, there seems to be a lot more opportunities for a cheeky drink. December end of year drinks, Xmas parties, Xmas Eve, Xmas Day, Boxing Day, the break between Xmas and New Year, and, my favourite, countless catchups with family and friends. New Year’s Eve. New Year’s Day. And we’re only at the 1^st of January 2021.

Need I say more?

Sweet Spiced Nuts

I guess what I am trying to say is that there are lots of fun and good times to look forward to in the coming months, and it couldn’t come soon enough, after what has been a tumultuous year for so many people.

There’s no time like the present to let your hair down and de-stress, and the good news is, enjoyment doesn’t have to be all or nothing.  When it comes to food and drink, there are many different ways to enjoy yourself. 

Because we’re not party-poopers over here at Supercharged Food we encourage a mindful and balanced approach to the holiday season.  

Roast Turkey with All the Trimmings

“I don’t mind if I don’t”

Now while it’s still early on in the season, if you’re looking for a little balance when it comes to alcohol consumption, can I suggest you take a mini break, an alcoholiday on some of the festive days coming up?

Yes, yes, “it’s the time of the year!!!” but you have plenty of time, places and events to get your drink on.

So now is as good a time as any to try something new and switch it up with some alcohol-free versions of your favourite drinks when you don’t feel like drinking. 

Switch over to delicious non-alcohol versions of your favourite beer, wine or spirits.

A great way to avoid the dreaded hangover and make the most of your Christmas break is to give yourself a break from too much booze. Your wallet can also benefit from a bit of closure ‘round about now, yes?!? Think of what’ll save on drinks, Uber, yeeros! Paracetamol…

Plus think of all that social currency of being the designated driver (and chronicler of all the shenanigans of others). This basically means you go from zero to hero in a heartbeat!

Mango and Ginger Kvass

How long can you go?

If you’re looking for a few alcoholidays this festive season, the best way to go about it is to set yourself a reasonable but stretchy goal. Can you go a day or two without? A four-day weekend? The work week? For some people, even just every second or third day is a result!

Why not try and do a couple of alcoholidays over the period? Short ones, long ones. Just try to do more than ones.

How to go without alcohol?

It’s actually easier than you think. Really it is. Think glass half-full. Deciding to swap the gin and tonic for a tonic water can get eyebrows raising, but these days it’s getting a lot more popular to go sans alcohol.

One way to start, is by choosing some healthy carbonated soft drinks. The fizz makes you feel all-adulty and celebratory. Plus, added bonus, the bubbles help fill you up.

That means less trips to the kitchen at the party. Having said that you’ll always find me in the kitchen at parties (80’s much!).

I was hanging out with my good friend Irene Falcone from Nourished Life fame the other day, we were filming our new collagen product called Super Nourished Hair Skin and Nails and she was mentioning how she’s so passionate about alcohol-free drinks.

She had started getting interested in them when she cut down on alcohol this time last year, as we were whipping up my spicy Golden Egg Nog in her kitchen.  By the way, it's so much better than the gloopy stuff from the carton you must try the recipe!

Anyway, she was explaining to me how she had started her new website called Sans Drinks as the demand for non-alcoholic drinks was really growing and she wanted to help people find healthy choices. 

Irene is such a pocket rocket, so she put on her thinking cap and zig-zagged across the country, doing all the hard work(?) of trying and finding the best quality non-alcoholic beers, wines and cocktails on offer (it’s alright for some :)).

On her website you’ll find delicious drinks!

Sometimes non-alcohol beverages can get a bad rap, but after testing her varieties, Irene swears you can’t tell the difference and has curated a world-class collection of alcohol-free beers, wines and spirits for you to try.

Sans Drinks is the kind of online bottle shop, where ALL of the drinks (beer, wine, spirits, mocktails and mixers are completely alcohol-free.

Drinking alcohol-free has its advantages too, as it’s better on the waistline with less calories, less uncomfortable bloating, less saying really stupid things, and less grumpiness in the mornings.

One of my favourite alternatives on the Sans Drinks website is a drink called Seedlip, a distilled non-alcoholic gin that’s sugar-free, sweetener-free and contains zero nasty additives. I rolled up to a friend’s place for lunch the other day and we all found it so refreshing and tasty.  The flavour is punchy with bursts of citrus, ginger and lemongrass. 

Did you know that Heineken has also developed an alcohol-free malt beverage called Heineken 0.0 Non Alcoholic Lager? If you want to crack open a booze-free cold one, you’ll enjoy the fruity, malty twist, minus the fuzzy head in the morning.

If you’re not one for a beer, a magical mocktail is another measured approach.  It’s a good way to keep yourself going all Christmas long with a clear head. Sip slowly, savour the taste and enjoy the celebrations. 

If champers floats your flute, Irene has curated a fizzy and fun list of non-alcoholic alternatives for those who love champagne and sparkling wine for all occasions.

The top selling non-alcoholic drink is the NEWBLOOD Shiraz, a rich and handsome red full of fruity tones.

Probably the best non-alcoholic red wine to enter the Australian market, NEWBLOOD’s Shiraz is a force to be reckoned with. The secret to NEWBLOOD’s authentic, full-bodied flavour is their unique triple distillation process and the extended time their grapes are left on the vine to ripen.  

Sans Drinks is not preachy about going sober, it’s about mindful drinking, and providing options for those wanting to drink less, less often or not at all.

The focus is on good quality Aussie brands where you not only get a bang for your buck, but brands that check all the right boxes when it comes to using natural ingredients, being low in calories, sugar free and they even supple vegan varieties too!

Irene has kindly given Supercharged readers 10% off. Just visit the website here and put in the code SUPER10 at the checkout.

One for the road?

If you’re looking for something to read whilst you’re enjoying a drink, I wanted to let you know I also have a free e-book for you called Healthy Holiday Hacks where you’ll find ideas, tips, recipes, and all you need to disrupt the season. Over ten thousand people have downloaded the book…. Dang we should have charged for it, ha ha.

OK, just one more, then I really gotta go!

So if an alcoholiday is not your thing and you want to partake in a drink, a few people have told us they give their alcoholic drinks a little healthy ‘spike’ with our Fulvic Humic Concentrate (FHC) drops. Like the Xmas jumper you’re wearing, the drops have no taste 😉

What they actually do is feed your gut’s microbiota - the good bacteria that helps you process and rid your body of alcohol and other detritus. Little FHC also helps hydrate you - your body will absorb more water.

Note to self: water is your biggest friend over Xmas and New Year’s. Make it your Plus one everywhere you go!

Now I really have to run, Merry Christmas everyone.  I hope you have a happy and healthy time. Stay tuned for more healthy stories and ideas over the silly season.

And we look forward to supercharging into 2021 with you and your loved ones.

For more information about Sans Drinks, and to use your 10% discount code (SUPER10) you can visit their website here.

If your New Year’s Resolutions look a little something like this:

1.     Transition to a more plant-based lifestyle.
2.     Cut down on the extra COVID kilos. 
3.     Hydrate properly. 
4.     Eat more fruit and vegetables.
5.     Become a glowing health god/goddess. 
6.     Become a sustainability-loving extraordinaire. 

Start with one easy step. Choosing one small habit to stick to will be far more effective (not to mention – maintainable!) in the long run than trying to do everything at once. 

What simple step can you do today that will make you feel healthier tomorrow? 

For 2021, I’ve decided to up my juice game. I'm turning over a new leaf, literally!

Why?  

Well, while I’m certainly no stranger to a vegetable or two, it’s not always easy to get in your serving of vegetables every single day (I know, I know, I’m a health blogger, but I’m a human first!). Juicing is the perfect way to up your nutrient intake, get in all the green veggies and even shed a few extra kilos.

Some of my favourite juice combinations include:

• Beetroot + carrot + lemon + ginger  
• Carrot + apple + ginger
• Fennel + cucumber + lemon + apple + celery + ginger

To help you get started, let me introduce you to NutriBullet’s two juicers, the NutriBullet Juicer and Juicer pro.  

The NutriBullet Juicer Pro delivers smooth, delicious juice from your favourite fruit and vegetables. Easy to assemble and even easier to clean, this 1000-Watt motor juicer has dishwasher-safe components (parents everywhere, rejoice!).

The NutriBullet Juicer Pro comes with a 60ml and 120ml sectioned freezer tray and two to-go glass bottles so you and a buddy can juice on the go.  

If you’re looking for a juicer that will do all the hard work for you, the Nutribullet Juicer is your new main man/woman.

With a wide three-inch feed chute, you can throw all your fruit and vegetables in, and your juice will be ready before you have a chance to scroll through your newsfeed.

With dishwasher-safe parts, an 800-Watt motor and a three-speed turn dial, you can get the most out of your fruit and vegetables. 

Did you know you can use juice pulp to add fibre to your home-made muffins, veggie patties or even your dips? Both juicers separate the juice from the skin and pulp so you can use it later.

Simply, get an empty container and put the extra pulp into the fridge or freezer for future use. Your future self will thank you, and so will the environment. 

Check out the NutriBullet Juicer and Juicer Pro now. 

If you're looking for a juice recipe to get you going, this is my favourite Supercharged Green Juice – I’m having it daily!

Supercharged Green Juice

Makes 800 mls (Serves 2)

Ingredients

• 1 lemon
• 2 large cucumbers
• 1 fennel bulb
• 1 knob ginger
• 3 green apples

Method

Juice all ingredients on high.

Enjoy!

I’d love to know – what’s your favourite thing to juice? 

PS: if you want to hop aboard the juicer train now, why not send this to a friend as an ~accident~, so they know what’s on your holiday wish list? It’s just so sneaky! 

Source: onceuponachef.com

Harissa chicken tagine is exquisite, enticing, and perfect for your weekday or weekend dinner. This delicacy has a little exotic touch that brings some unique smoky notes to your meal, thanks to the Tunisian red pepper paste.

The ingredients used in this delicious chicken and rice dish are melt in the mouth and it's healthy too with a good serving of vegetables, fresh poultry and spices.  For flavour and creaminess, sour cream, green onions, zucchini, Roma tomato, and tomato paste work their magic in this dish. Yum, get in my belly!!! 

If you don't have time to do a supermarket shop then this Harissa Chicken Tagine recipe is one of the most popular meals offered by Home Chef.

The meal kit comes with nearly all the ingredients necessary for this recipe. Olive oil, salt, and pepper, which you may already have in your kitchen are the only missing ingredients to bring this delightful dish to the table.

About Home Chef

Before we take a deep dive into the recipe, let me say something briefly about Home Chef (HC). This is a very popular meal delivery service that allows you to order meal kits conveniently from the comfort of your home. It's comparable to services such as Hello Fresh (HF) and Sun Basket, and provides consumers with very affordable meals and amazing deals!

Home Chef offers more options per menu plus free shipping on orders and is a very convenient way to save money on your meal kit orders.

Now it's recipe time!

Harissa chicken tagine

What You'll Need

• 1 medium-size non-stick pan.
• 1 small-size pot.
• A paper towel.
• A chopping board.
• A knife.
• 5 bowls of different sizes; 1 extra-large, 1 large, 1 medium, and 2 small.
• 2 medium-size plates.

Ingredients

• 2 chicken breasts (should be boneless and skinless).
• ½ cup Jasmine rice.
• 1 fl. oz. Harissa sauce.
• 2 green onions.
• 2 tbsp. tomato paste.
• 2 zucchinis.
• 1 oz. crispy jalapeños.
• 2 oz. sour cream.
• 1 Roma tomato.
• 3 tbsp plus extra olive oil.
• Salt and pepper to taste.
• 1-1/2 cup water.

Directions

1. Start by washing and thoroughly rinsing your fresh produce i.e the Roma tomato, green onions, zucchinis, and jalapeños.
2. Then cook the rice: First, turn on the heat and bring the small pot with jasmine rice, 1 cup water, and 2 tablespoons of olive oil to a boil. After that, lower the heat and let the rice simmer while covered until tender and dry or for about 20 minutes. Then, remove from the heat and set aside.
3. While the rice cooks, prepare your other ingredients: Start by trimming your zucchinis each at the ends, using the knife and chopping board. Next, half lengthwise, and cut into ¼” half-moons.
4. After transferring your prepared zucchinis to the large bowl on a chopping board trim and slice your green onions into approximately 1-inch pieces. After that, slice the remaining green onions thinly on an angle, using the chopping board, and transfer everything to a tiny bowl.
5. Next, core your Roma tomato, cutting it into ¼-inch dice, and transfer to the medium bowl.
6. Pat the chicken breasts dry using a paper towel. After rinsing your chopping board with water, cut the breasts into 1-inch dice and transfer them to the extra-large bowl. Now, season with ¼ tsp. salt and a pinch of pepper.
7. The next step is to sear the chicken: Start by heating 1 tsp. olive oil in the medium-size non-stick pan over medium to high heat until hot enough. Next, add chicken to the hot pan and cook while stirring occasionally until lightly browned or for approximately 5 minutes. Now, transfer your cooked chicken breast pieces to the plate and reserve the pan.
8. Make a sauce and finish your chicken breasts: Begin by adding 2 tsp olive oil to the pan and returning it to the heat (medium heat preferred). Once the oil is hot enough, stir in your earlier prepared white portions of green onions and zucchini pieces. After stirring occasionally until lightly browned or for approximately 4 minutes, add tomato dice, tomato paste, harissa sauce, plus ½ cup water and bring to a boil.
9. Reduce the heat and let the sauce simmer while covered until thickened or for about 6 minutes. Next, remove the sauce from heat and stir in the cooked chicken breast pieces plus salt and pepper to taste.
10. Finally, finish the dish: Serve equal portions of rice on individual plates. Next, place equal portions of the chicken breast pieces on each plate of rice, garnishing with the sauce and sour cream. Enjoy with your partner while still warm.

Final Thoughts...

Harissa chicken tagine is delicious with a unique flavor that emanates from the rich spices plus exotic Tunisian sauce used to make it. This melt-in-your-mouth delicacy has just the right amount of calories you need in a single meal.

That's not to mention that it's a healthy source of sodium. It can be accompanied by red wine for a more exquisite dining experience. This delicacy is quite popular among clients who use Home Chef.

To get started with the recipe, go to the website of the meal delivery service and order the meal kit. You'll get nearly all the ingredients necessary to prepare and cook a delicious two-servings Harissa chicken tagine. With nothing more to add, happy ordering, and cooking.

 When it comes to salt intake, according to the experts, you shouldn't take more than 5g of sodium per day. Here's the nutritional value of the dish per serving:

1. Calories--723 Kcals.
2. Carbohydrates--64g.
3. Protein--46g
4. Fat--30g
5. Sodium--1.6g.