If you want your body to be a lean, mean damage-fighting machine, you need antioxidants in your life. While the word antioxidant gets a bit of buzz in the health space, the actual definition and reason behind consuming antioxidants has gotten itself lost amongst the filters, buzz words and creative marketing. 

So, why do we need antioxidants?

When we metabolise oxygen, it creates unstable molecules known as free radicals (and no, not the cool kind of radical). Free radicals steal electrons from other molecules, causing damage to cell membranes, DNA, cellular protein and lipids. If you imagine your body like a school playground, free radicals are kind of like the bully who steals other kids’ lunches. 

What causes an accumulation of free radicals?

• The food we eat
• Environmental pollution 
• Stress
• The body’s internal metabolic processes
• UV radiation 

The reactive nature of free radicals can cause cellular impairment and even injury. An accumulation of free radicals adversely affects the body and can trigger several human diseases, including: 

• Inflammation of the joints
• Damage to nerve cells in the brain
• Increased risk of heart disease
• Accelerated ageing 

How do we fight back against free radicals?

Antioxidants are who we have on speed dial, in the fight to prevent and reduce any damage caused by free radicals. Antioxidants neutralise damage by scavenging free radicals from the body and are essential for glowing skin, a healthy immune system and overall wellbeing. 

My favourite antioxidants

As a clinical nutritionist, I'd love to share with you my favourite antioxidants that are essential for good health. 

Vitamin A

While vitamin A usually gets praise for its impact on vision, this fat-soluble vitamin is rich in antioxidants and essential for a youthful glow. As vitamin A is a fat-soluble vitamin, eat it with a healthy fat such as avocado, olive oil or nuts. 

Food sources of vitamin A include: 

• Carrots
• Cod liver oil 
• Egg Yolks
• Liver
• Mangoes
• Pumpkin
• Red capsicum
• Rockmelon
• Spinach 
• Sweet potato

Vitamin C

Everyone knows vitamin C as the first port-of-call for a sniffle, but did you know it’s capable of so much more? Vitamin C is essential for healthy, glowing skin as it supports collagen production, which reduces fine lines and aging. 

Foods sources of vitamin C:

-       Berries

• Broccoli 
• Brussel Sprouts 
• Capsicum
• Citrus Fruit
• Kiwi Fruit
• Tomatoes

Vitamin E

Vitamin E is a potent fat-soluble antioxidant. Vitamin E fights oxidative damage to cells and assists in natural wound-healing and skin turnover. 

Foods sources of vitamin E:

• Almonds
• Avocados 
• Eggs 
• Hazelnuts
• Leafy greens
• Legumes
• Sunflower seeds
• Walnuts

Selenium

Selenium is a powerful antioxidant that plays a vital role in metabolism and thyroid function. Selenium boosts the immune system, prevents acne and reduces the breakdown of collagen. My favourite way to get selenium is to consume a couple of brazil nuts daily.

Food sources of selenium:

• Beans 
• Brazil nuts
• Chicken
• Red meat
• Sardines
• Tuna
• Whole grains 

Zinc

In my eyes, this powerful mineral can do no wrong. Zinc fights inflammation, assists the immune system and gives us an excuse to eat oysters. Isn’t that zinc-credible? 

Food sources of zinc:

• Legumes
• Oysters
• Pumpkin seeds
• Red meat 
• Seafood 

To help your body stay fighting fit, make sure to get your daily dose of antioxidants. The more antioxidant-rich foods you eat, the better! 

If you’re looking for an easy way to increase your antioxidant intake, I recommend my kale and blood orange salad from my latest recipe book Supercharge Your Life.

The vibrancy of a whole food colour indicates its antioxidant potential, which means this salad, with dark green kale and crimson blood orange, is bursting at the seams with antioxidants. Kale is an excellent source of vitamin A and C, while blood orange provides a hefty dose of vitamin C.

Kale has been blitzed into gag-worthy smoothies for far too long. Here, it’s redeemed in a tasty salad, paired with bright and zingy blood oranges. This unique crimson-coloured orange develops its distinctive shade when the fruit grows in low overnight temperatures. This brings with it a delightful raspberry-like flavour that adds an unforgettable twist to green salads.

Not only is this salad an easy way to get in your antioxidants, it’s also full of fibre that the gut microbiome loves. Plus, it looks fabulous on your Christmas table, if I do say so myself. 

For anti-inflammatory benefits top it with my Golden Gut Blend.

Let me know how you go with this delightful, antioxidant-rich salad in the comments below. 

Kale and blood orange salad

Serves 4 as a side 

• 3 blood oranges, 2 peeled and sliced into rounds, 1 juiced
• 350 g (12 oz/1 small bunch) kale, stems and spines removed
• 60 ml (2 fl oz/1 ¼ cup) extra virgin olive oil
• sea salt and freshly ground black pepper, to taste
• 2 French shallots, very thinly sliced
• 1 large carrot, grated (optional)
• 75 g (2/3 4 oz/ ½ cup) pepitas (pumpkin seeds), toasted
• 15 g (½ oz/¼ cup) coconut flakes, toasted
• edible flowers, to serve (optional)
• Golden Gut Blend (sprinkled on top optional)

 Method:

Carefully remove and discard any seeds from the orange slices.

Wash and dry the kale, then massage in half the olive oil to soften.

To make a dressing, combine the orange juice and remaining olive oil in a small bowl, and season with salt and pepper.

Arrange the orange slices and vegetables on a platter, scatter over the pepitas, coconut flakes and edible flowers, if using, and drizzle over the dressing.

Candles are like New Zealanders. I’ve never met one I haven’t liked.

I have, at last count, countless candles in my home. I just love them to bits. Candles can singlehandedly create a beautiful atmosphere wherever you are. The different scents and moods; the look of a lit candle dancing in the dappled flickering light, the relaxing way that they can calm a frantic and busy mind or create a certain euphoria.

No wonder we all just can’t get enough.

Today I’m happy to announce the launch of a world first and something I’ve been working on over the past year. My brand-new Negative Ion Candle is here and it’s ready to take the power of a candle to a whole new level.  Yep, we are levelling up the candle world!

This special candle has a beautiful natural lemongrass & lime aroma.  It’s handmade with a pure cotton wick, and the contents have been Supercharged with negative ions, blended into 100% vegan, non-GMO soy wax. What’s great about it is that it contains no paraffin, no palm oil or beeswax. It’s also renewable, carbon neutral, not tested on animals and complies with RIFM and IFRA standards.

So now that we’ve ticked all the boxes and considering it's the first of its kind, you might be asking wtf (what the fleck) is a negative ion candle?

If you haven’t heard about negative ions before, and want to know more about what they are, just think of them like little packets of good energy from the Earth!

A force of nature... 

Negative ions are a must in all our lives. Because nature has its own energy, negative ions are the energy particles that are naturally generated by nature.

For example, crashing waves spark negative ions. Our Earth’s minerals, including our Love Your Gut powder and Fulvic Humic Concentrated drops, are negatively charged, as are soil, plants, organic matter and most things in nature.

Positively charged things, on the other hand, are generally man-made, the things that you use each day, like your laptop or computer and the electromagnetic radiation they emit, your iPad and phone, air-conditioning, pollution, cement, clothes dryers, microwaves, LED lights and TV screens, heaters… the list is endless.

If you’d like to learn more about what negative ions are from a scientific point of view, you can read this ‘what the science says’ article with research links.

The reason I’ve created this candle primarily is because I really wanted my next project to be something that would help contribute to the world in a positive way, and for people to be able to enjoy just being in a calmer and mood elevating environment.  Negative ions can help elevate your mood by increasing serotonin levels, they purify and clean the air and counteract the positive ions in your personal environment. 

When I started to develop this candle, I knew that it needed to fulfil certain criteria. It needed to have…

A subtle aroma - this candle is about negative ions first and a gentle aroma second. Plus, I just prefer light and completely natural fragrancy in my space. This candle has a lovely lemongrass and lime smell and let’s face it artificial fragrances do not make (scents!) these days.

Negatively charged minerals incorporated into the soy wax. That bit took some time and trial and error. You’ll notice that this candle has flecks in the wax. These aren't impurities, they're purities (spellcheck tells me this is an actual word). These flecks are the highly negatively charged Leonardite sourced straight from beneath the earth. They’re released once the wax has melted off them, exposing them to the immediate environment. They act against the positive ions bombarding us in modern life. What the fleck!

Over the course of about nine months, I worked closely with a fabulous candle-maker, Jami, who makes all the candles by hand and after no less than 13 trials we finally got the perfect negatively charged candle! The testing process was a lot of fun, I had to google a lot of big words, and it often came up with no “matches” found 😉 so I tried wick-ipedia (sorry had to throw a couple of candle jokes in here somewhere).

If you’re wondering how to use it?

As the idea of the candle is releasing natural energy (negative ions), it’s good to light it at times during the daytime, especially when you’re working on a computer or on the phone.

In the evening, light it again, especially if you’re still working and to counter the blue light and radiation coming off computers and TV screens.

At bedtime, let it flame for an hour or so before you sleep.  You’ll be “de-lighted” with how you sleep better!

This negative ion candle has up to 50 hours burn time.

Did you know that soy wax has a memory?  To ensure your candles don’t tunnel, always burn candles until the wax pool has reached the edge of the container.

I’d also love to share with you some other ways to let more negative ions into your life…

• Walk barefoot in the park
• Hold hands with someone you love
• Eat more organic foods
• Dry your bed sheets in the sun and wind
• Dig your hands in the garden
• Walk along the beach or shore
• Hang coats in the sun for half an hour before putting them on
• Take a mineral bath
• Consume more minerals
• Smile at someone (ok I’m not sure if it’s negatively charged, but it makes you feel good when someone smiles at you)

The Supercharged Food Negative Ion Candle  is for home or office use. You can place it by your computers, mobile phones radio frequency radiation and 5G, WIFI, microwaves, air-conditioners or heaters. Use it during the day at your workplace to ward off the bad (positive) vibes, keep it lit next to your bed or in the bathroom. Use it anytime, really. Because it’s pretty lit if you ask me!

But most importantly light it, enjoy it and sit back and relax.

You can order the candle here. 

Lee xo

A healthy scone? You must be off your scone! 

Hailing from the UK, it’s no secret that I love all things English. The delightful smell of scones wafted through the air in my kitchen every weekend, and the whistle of the kettle boiling on the stove was my favourite sound.

Living on the other side of the world in Australia now, I try to embrace my English heritage wherever I can. I’m a lover of tea and drink several cups a day. I even celebrated the royal wedding with a Melting Moments Recipe here.

Suffice to say; I’m a proper English girl at heart, and love all the English traditions. 

My Melting Moments

Each bite of a scone brings me right back to my childhood dining table. While scones to me are profoundly personal and remind me of home, I know to most that scones are delicious English biscuits that can be a little complicated to bake.

Mostly, scones are a baked good you decide you’d rather buy from a bakery than try and make yourself. If you’ve been intimidated by baking scones before or have had many flop-like attempts, this recipe will change the scone game for you for good. It's a winner and a real treat. 

I’m bringing you the nostalgic goodness of a delicious scone that’ll bake in just a jiffy. This scone recipe is speedy to make; they’ll bake with just enough time for you to boil the kettle, make a cup of tea and put out the always-essential condiments.

So, what makes for the perfect scone? The ideal scone has to be perfectly flaky and crumbly and little tender on the inside. They should be on the savoury side or not too sweet – that’s where condiments and toppings come in. Most importantly, they should be positively delicious.

This week I've been perfecting  a gluten-free,  take on the classic scone, made with oat milk. These are sure to impress your friends if you host a fancy afternoon tea, and they also act as a beautiful addition to any brunch table.

Scones can even become a dessert if you serve them with my homemade raspberry jam.

And now, for the sentence all beginner bakers want to read: this recipe is simple. When you make them correctly, it feels like an afternoon accomplishment (and your insta followers will be impressed, too just quietly.).

If you want to go a little rogue, feel free to experiment by including nuts, choc-chips, berries or spices into the scone mix. I’m more of a traditionalist and like to have scones plain, with a cup of tea, and a decent serving of jam with thickened cream or whipped coconut cream, but you do you; even coconut yoghurt would work; this is a judgement-free zone. 

Fulfil your scone cravings and transport yourself back to your childhood kitchen with these easy scones. If you’re looking to make homemade jam, my recipe is drool-worthy, and won’t take more than twenty five minutes of your time.

Let me know how you go with my take on these nostalgic goodies – they’re jolly good fun! 

Gluten Free Scones with Homemade Raspberry Jam

Makes 8-10 depending upon size

Gluten Free Scones

• 187 g (1 ¼ cups) gluten-free plain (all-purpose) flour, plus extra for dusting
• 80 g (1/2 cup) white rice flour
• 1 teaspoons gluten-free baking powder
• Good pinch of sea salt
• 3 TBS butter
• 1 cup milk of choice (I used oat milk but use almond or coconut for gluten free)
• Coconut ‘Yoghurt’ or whipped coconut cream, or thickened cream to serve

Raspberry Jam
(Make your own or use a store bought whole fruit version)

• 500g (3 and 1/3 cups) raspberries
• 90 g (1/4 cup) rice malt syrup
• 1 teaspoon vanilla extract
• 2 tablespoons white chia seed

Method

• If making your own raspberry jam, combine the raspberries, rice malt syrup and vanilla in a medium heavy-based saucepan over medium heat and bring to the boil.
• Stir for 20 minutes, until the consistency is thick and the berries have broken down.
• While still hot, pour into a 500 ml (17 fl oz/2 cup) sterilised screw-top jar.
• Stir in the chia seeds, seal the jar tightly, cool, then store in the fridge.
• It will keep for 2 weeks.

To make the scones

• Preheat the oven to 210 degrees Celsius and line a baking tray with baking paper.
• Mix the flours, baking powder, and salt in a large bowl.  Add the butter by rubbing it in with your hands.   
• Make a well in the middle. Pour the milk into the well and mix to form a dough.
• Turn the dough onto a floured work surface, you want a nice sticky mixture. Press into a sausage shape and cut into rounds.
• Place these on the prepared baking tray and bake for 12- 15 minutes, or until they are cooked through. When ready remove from oven and wrap them in a tea towel to keep moist.

Serve on the day of making, with the raspberry jam and coconut ‘yoghurt’ or whipped coconut cream.

Please enjoy these delicious scones and let me know what you think in the comments section below. 

It’s been a stressful year for many. Being stressed on occasion is a natural emotion, and in small doses, can be helpful. However, there is nothing natural about 2020. Every week, it’s something new to be stressed about, and if left unchecked, it can cause some serious issues.

Luckily, there are some ways to lower your stress in 2020. Let’s look at some ways you can try.

Distract Yourself

The first way is to distract yourself from your stresses. If your mind is on the source of your stresses, then you’re going to feel worse. It’s important to find something to distract yourself with. Find a good TV show, book, video game, or something else that can help you relax and unwind. Try looking into a new hobby that can distract you.

With stress, it’s important that you try to solve whatever it is that’s causing it. However, if you feel over-stressed, it’s okay for you to distract yourself and come back later with a fresh mind.

Take a Deep Breath

“Breathe!” It’s a piece of advice that many people get to the point where it seems to have lost all meaning. However, it’s a good idea. If you feel overwhelmed, stopping everything and taking a nice, deep breath can make you feel much better. Exhale for a long time and picture your stresses leaving your body. Then, inhale and imagine new air purifying you. Whenever you feel over-stressed, taking a few breaths can improve how you feel quite a bit. You can learn how to practice some qigong breathing techniques which will help you feel more relaxed. 

Go for a Run

Another way to de-stress instantly is to go outside and run, or exercise in some other way. When you run, it releases endorphins that boost mood, and when you are focused on your workout, you can ignore your stresses.

Eat Healthy

Many of us will turn to some ice cream when we are feeling stressed. There is nothing wrong with that in small doses, but always eating unhealthy foods can lead to you being more stressed. Instead, try to reach for some  healthy foods. Have some peanut butter and celery or some wholegrains. It can make you feel happier and you won’t feel as guilty eating them.

Practice Mindfulness

Another method you can try is mindfulness. This is a practice that has been common in many Eastern religions and has seen an increase in popularity in the West. Mindfulness involves staying in the moment and not worrying about the future. It can be a difficult order when our thoughts are so worried about what’s to come, but by taking a moment to observe the present, you can have fewer worries. Every one of every age can practice mindfulness and get some benefits out of it, so try it out and see how it works.

Drink Herbal Tea

Why not fix yourself a nice little herbal tea to help improve your mood? You can try peppermint, a delicious chamomile tea, or other teas designed to promote relaxation. Green teas are good for you too, but you may not want something with caffeine.

Take a Bath

Why not have a nice little bubble bath going whenever you feel stressed? Turn the lights low, put some nice music on, and take a hot bath as you focus on relaxing and not on the stresses of the day. If you still feel antsy, do it at night when you’re about to unwind. It can work wonders for you.

Eliminate the Source of Stress if Possible

The biggest way to de-stress is to avoid stressing in the first place. If your problems are fixable, then try to come up with a plan to solve them. For example, you may be stressed over a speech you have to make tomorrow. Rather than worry too much, practice it. If you have an essay due in a week, work a little bit each day and make sure that you aren’t cramming the night before. Rather than worry too much, practice it. Use GrabMyEssay writing guides, tools, and resources for help. You’ll feel much better about yourself.

Write

Sometimes, expressing your feelings through art or writing can make you feel de-stressed instantly. Give it a try and see what it can do for you. You may be able to turn your stress into an awesome story.

Seek Help!

Finally, if you're stressed, a way to de-stress is to talk to someone about it. Some people may look to a friend, which can work out well. However, friends can only go so far. You may need to speak to a licensed therapist about your issues. By talking to a pro, it can lift a weight off your shoulders.

In these stressful times, many of us need a therapist who can be there without having to leave the house. Online therapy can be a solution to that. For more information, click here and see what it can do for you.

Let’s preface this by saying that health is so much more than a number on the scale or fitting into a particular dress size.

Health encompasses every facet of our being; our relationship with ourselves and with others, the foods we eat, our stress levels and the way we move. However, if you’ve found the curve that’s been the hardest to flatten is your waistline, and you aren’t feeling your best, then you’re unlikely to do all of the other activities that make up a healthy you. 

Attaining, and then maintaining, a healthy weight doesn’t happen overnight. The girl you see on your newsfeed who promises you she lost 30kg in two weeks by consuming this one supplement/following this exercise regime/cutting out one food group, is probably exaggerating the truth. Extreme diets aren’t enjoyable and sustainable. Ain’t nobody got time for that. 

So, how can you flatten the curve and lose weight sustainably and healthily?

1. Let’s start with the most straightforward tip of all: drink more water. It’s likely if you’re reading this that you’re not drinking enough water. Go on, pick up a glass right now. I’m watching you. Don’t carry on reading until you’ve sipped water. Okay, good. Sometimes, we confuse hunger with thirst and eat when we’re just thirsty. While specific recommendations vary from person to person depending on weight, exercise and life stage, aim for approximately 2L.  

Prebiotic Tray Bake

2. They were wrong when they said diamonds were a girl’s best friend – it’s fibre. Veggies are full of fibre and rich in vitamins, minerals and antioxidants, and they should be the star of the show the main portion on your plate. Load up on non-starchy vegetables such as leafy greens, zucchini (courgette), green beans, broccoli and asparagus. If you’re worried that the only thing that’ll be green is you with envy when you see what everyone else is eating, I’ve got a dainty salad that everyone will love. Enjoy it as an afternoon pick-me-up or as a side salad, and it’s served in a teacup; seriously, is there anything cuter? Click the link here for my Teacup Watermelon Salad. 

3. This one may scare a few of you off, but it’s essential to be eating enough protein to lose weight. Protein is vital for building muscle mass, increasing your metabolism and satiation. Include a range of protein at every meal, including plant-based proteins such as chickpeas, lentils, edamame beans, and non-plant-based proteins like fish, eggs, lean meat and some dairy. If you’re looking for a protein-rich meal that’ll help you build muscle and not your waistline, try out my sautéed scallops with mushrooms and spinach. 

4. We all know how vital movement and exercise is to lose weight. Incorporate a mixture of aerobic and resistance exercise for weight loss and maintenance, as well as healthy bones and longevity. Try to include moderate movement like walking and yoga daily, two days of resistance-style training like weight-training or Pilates and, if you’re up for it, a day or two of more vigorous activity, like a jog, a boxing class, or a dance class. Mixing up the way you move is great for your waistline and mental health too. 

5. I believe everything is okay in moderation, so don’t be afraid of your favourite foods. If you deprive yourself of your favourite foods, you may end up overeating them when you have the chance (hello food baby!). Rather than looking at foods as cheat foods, let go of the negative self-talk and let yourself indulge on occasion guilt-free. When you do decide to eat calorically-dense foods, enjoy every mouthful and savour it slowly (no human shovels allowed). 

6. Reward yourself differently. If you usually have ice-cream to celebrate a win at work, treat yourself to something not food-related, such as a massage, a night on the couch watching your favourite movies, a warm bath or even a foot soak. Or, if you’re looking for food to bring you comfort, have a go at journaling, calling a friend, making a big cup of tea or going for a walk – food shouldn’t be our go-to reward or comfort! 

7.  Join my moderation revolution and promise me you’ll control your portions. While you can still enjoy delicious foods, it’s essential to look at the quality and quantity of what you’re eating. For those serious about losing weight, I recommend introducing intermittent fasting (or, if you want to be in the lingo, it’s IF) into your week. While traditional IF approaches involve reducing your calorie intake to 500 calories (2090 kilojoules) for women and 600 calories (2510 kilojoules) for men on two days per week, there are various approaches you can take to intermittent fasting. 

Whether you’re looking to get off the diet rollercoaster for good, keen to shed some kilos, increase your energy or reduce your inflammation, my Fast Your Way to Wellness program may be the option for you. The program will change the way you feel and the way you look, help you learn how to tune into your bodily cues and care for yourself the way you deserve! 

If you’re seeking lifelong health, intermittent fasting can be a powerful ally. With delicious options for breakfast, lunch and dinner for both fasting and non-fasting days, hints and tips, my book, Fast Your Way to Wellness is the perfect gift for you or a friend and will gently guide you along the fasting and feeling 10/10 path. 

For a sneaky insight into the book, I’m sharing my fast-friendly, protein-packed and delicious Café-Style Smoked Salmon, Eggs and Asparagus. Enjoy this meal at any time of the day (whoever said eggs are limited to breakfast foods was wrong). If you’re looking for more fast-friendly meals like this one, you’ll have to check out my Fast Your Way to Wellness Cookbook and 6-week online program here. 

Cafe-style smoked salmon, eggs and asparagus 

Serves 3

When you want to bring the fancy cafe breakfast into the comfort of your own home, here’s your recipe. Protein-rich eggs, chlorophyll-filled greens and delicious smoked salmon brimming with Omega-3s will provide a morning meal of stately standards. 

 Ingredients

• 3 medium eggs
• 150 g (5 1/2 oz) asparagus
• 1 tablespoon dukkah
• 100 g (3 1/2 oz) baby rocket (arugula)
• 150 g (5 1/2 oz) smoked salmon 

 Dressing 

• 1 tablespoon lime juice
• 1 teaspoon sugar-free mustard 
• 1 tablespoon chopped chives 
• Celtic sea salt and freshly ground black pepper, to taste
• Put the eggs in a saucepan and cover with cold water.  

Bring to a gentle boil over medium heat, then reduce the heat to low and simmer for 5 minutes. Drain and cover in iced cold water. Once cool, peel and halve. 

Meanwhile, cook the asparagus in a steamer over a saucepan of boiling water until just tender. 

Combine all the dressing ingredients and mix thoroughly. 

 Place the dukkah in a small bowl and dip the eggs in to partially coat. 

Arrange the rocket and smoked salmon on a plate, then top with the asparagus and eggs. Drizzle with the dressing and serve immediately. 

Give it a try and let me know what you think in the comments section below.

Over the past few months, one thing that’s exponentially increased, along with the use of the phrase ‘unprecedented times’, is our global experience of stress.  

So, in a nutshell, what is stress?

Well, your adrenal system performs various functions, including producing the stress hormone cortisol. While cortisol has a terrible reputation, it’s needed it to keep us alive. Without cortisol, people from the paleolithic times wouldn’t run from tigers, and hipsters in Bondi wouldn’t run from dairy (sorry not sorry).

Cortisol is essential for regulating blood sugar, metabolism and cognitive function; cortisol keeps you going. The problem with cortisol, like most things, is when you have too much of it. Chronic cortisol can send your body into overdrive, weakening your ability to function daily, impacting your immune and digestive system, as well as your hormones. Stress can also negatively impact your mental health.

So, what’s the best way to deal with stress? Don’t worry; it’s not time to book yourself into a 10-day silent fasting retreat, perform organic ceremonial grade cacao ceremonies under the new moon or wake up at ridiculous-o’clock to go to a yoga class (though those things can be lovely and therapeutic in their own right).

I genuinely believe that relieving stress is a daily practice. While there are so many things out of our control, empower yourself to control what you can #thingsvirgossay. We can be present, go slow and do something every day to manage our stress.

Let’s chat through some of my favourite ways to manage stress.

Mindfulness Activities

I believe walking is one of the most therapeutic exercises you can do for your mind and body. I try to start every single day with a walk. If I’m walking alone, I’ll try point out something that I can hear, smell, feel and see. I can listen to the wind rustle the trees, smell my neighbour’s new banana bread, feel the ground beneath my feet and see leaves on the floor. This exercise awakens your senses and keeps you in the present. If you’re in a moment of stress while at your desk, doing this activity sitting down will only take a few moments and is a great way to bring you back down to earth.  

It’s easy to hold tension in lots of different places in the body, including the shoulders, neck, jaw and abdomen. If I’m feeling overwhelmed and like my body is stiffening because of it, I love doing a body scan meditation.

While there are beautiful body scan meditations on various apps, let’s just run through a basic version right now. With your eyes closed, think about your feet; each toe, the back of the foot and then your ankle. Slowly focus on each area, moving up the body until you reach the top of your head. If you feel the tension in a specific body part, visualise that tension and then let it go. This activity can take a few moments and is excellent for tuning in to your physical body.  

If my stomach ties itself up in knots, I’ll do a simple tummy massage, which is excellent for relieving stress and anxiety and muscle aches and pains. You can read all about self-stomach massage here. Using oil in the Ayurvedic practice of “abhyunga” can also help to get deep into the muscles and promote relaxation.

Based on your personal Ayurvedic constitution or dosha, you can read more about Ayurveda here in my book Eat Right for Your Shape, various oils can be used to balance the body. 

• Vata Dosha: sesame, avocado or almond oil
• Pitta Dosha: olive, coconut or ghee
• Kapha Dosha: flaxseed or sesame 
• Tridoshic Oil: Jojoba oil

Try the self-care tummy massage for anxiety here.

2-minute stress less activities 

When you’re in a rush and need some calming down stat, the following are great to bring you back to the present and calm down the stressors:

• Box breathing: Exhale completely through your mouth. Then close your mouth and inhale quietly through your nose to a mental count of 4. Hold your breath for a count of 4. Exhale completely through your mouth, for a count of 4. Hold for 4 seconds at the bottom, and then repeat. 
• Tense and release: tense all of your muscles for a count of 5, and then release.
• Visualisation: picture a place where you can be relaxed. With your eyes closed, visualise this place. Use all of your senses to help bring the feelings that arise when you’re in this place. Make it a mini-vacation!

Useful Apps

While there are a gazillion apps available for meditation, these are some of my favourites:

• Headspace: promotes a consistent mindfulness practice with targeted meditations led by a former monk. 
• Insight Timer: an app featuring guided meditation by a variety of practitioners, calming music and expert talks. 
• Calm: full of sleep, calming and relaxation meditations. 
• Smiling minds: a meditation app developed by a team of psychologists to boost calmness and clarity. 

Lifestyle Tips

I hate to be the bearer of bad news, but over consuming caffeine can wreak havoc on our cortisol levels. If you do drink coffee, I recommend having one coffee a day before midday. Great alternatives to coffee are home-made chai teas, dandelion tea and herbal teas. 

Another tip I encourage you to do is switch off your social media a few hours while you rise in the morning and before bed to help you wind down. If I feel like I’m getting into the habit of checking my phone too often, I’ll limit my screen time on my phone, so it locks me out of the apps once I’ve hit my designated time limit. It’s a powerful tool in self-control! 

To regulate blood sugar levels, and monitor your stress, nourish yourself throughout the day. Are you looking for foods to elevate your mood? I think you’ll like this blog here. 

I recommend seeking guidance from a health care professional, and getting support from trusted friends, family or loved ones, too.