SLT Food: Vegetable, Feta & Lentil Bake

One of my health and wellbeing goals for this year was to switch to a more plant based diet. 

The health benefits of eating less meat and animal products is widely known, just a quick 'google' will give you all the information you need to support this decision.  Reduce your likelihood of heart disease, cancers and type 2 diabetes? Yes please.

The challenge comes at dinner time when staring into the fridge at loads of raw vegetables and little else, inspiration is hard to muster.

I was given this lovely recipe recently, and I literally didn't care that it had no meat in it at all.

I tried it for the first time this week and it was delicious. If you want to me more conscious about what you eat, you may want to try this too.

Tip: I've also tried swapping out the lentils for cannellini beans and can highly recommend it.

Ingredients (Serves 2)

1 clove of garlic
2 sprigs of oregano
1 red pepper/capsicum
1 punnet mushrooms
1 large can of chopped tomatoes
1 large can of red lentils
2 large handfuls of Spinach
125g Ricotta
75g Feta
5g Ground Cinnamon
Olive Oil or Coconut Oil
2 tbs Whole Milk or Almond Milk
1 egg
Himalayan Sea Salt and Pepper
 

To Prepare

1) Heat oven to 220c

2) Chop the garlic, mushrooms, red pepper. Pick the oregano leaves.

3) Rinse and drain the lentils and set aside

4) Heat oil in a frying pan and cook the mushrooms on medium/high heat until golden. Add a little Sea Salt. Then add the cinamon and stir for 1-2 minutes

5) Reduce heat slightly and add the red pepper. Cook for a further 1-2 minutes

6) Add tomatoes and lentils and season well.  Cook for 5 minutes

7) Stir in the baby spinach and cook gently until it becomes wilted.

8) While this is cooking, put ricotta, milk egg and salt and pepper into a bowl.  Fork together until well combined

9) Transfer the tomato and lentil mixture into a heat proof dish.

10) Pour the ricotta mixture over and smooth out.  Crumble over the Feta.

11) Place in the oven for 10 minutes, watching that the topping doesn't burn.

12) Finish off and crisp up by placing dish under a hot grill for 2-3 minutes.

Enjoy!

My interview on the Small & Mighty Podcast

This week I was invited to record an episode of the Small & Mighty podcast with Sam Burgess of Social Mouth.

My participation was suggested by my lovely friend Annabel Bird from luxury online retailer, Bleak House.

Sam's podcast series is about small business owners and women entrepreneurs, how they use social media to grow their business and meet like-minded souls, and lots of other fascinating insights on their business journey.

In my episode, I talk about how I became a Reflexologist and recently my move to Sydney, Australia. Sam and I discuss the value of using video with Facebook and why getting yourself a Mentor is a really great idea for personal and business development and for getting out of your own way.

So please take half an hour to put your feet up with a cup of tea and have a listen.

There are a few 'ummm's' so I apologise in advance, but really just hang in there until the end as there is a Tip for the super-stressed and busy.  It's the most important thing to get right if you want to ensure you have enough energy and motivation every day.

I'd love to know what you think, especially if your name is Sam too!

SamSignature2.jpg

p.s. make sure and have a listen to the previous 5 podcasts too, there are some golden nuggets of advice to take forward into your life.

How do you define Happiness?

How do you define Happiness?

Have you ever spent time fixating on problems that involve you and your significant others, only for you to fall down a rabbit hole of despair and exasperation on how to make the situation better for yourself and everyone involved?

Well that's not uncommon.  We have all been there.

It is inspiring to witness my client's breakthroughs around releasing thoughts and emotions that do not contribute to their feeling happy and content.

Because, Happiness depends on letting go of controlling things that are beyond your control.

For example, the feelings of others, the future and the past and whether or not people like you.

Begin by asking yourself questions:

Who am I?
How do I want to feel?
How can I begin to feel this way, what is the plan?
How can I keep the momentum and set an example to others?

With some sound investment in personal development, you can really start to see the attachment to situations that do not serve you and by beginning to un-peel the back story, you can acknowledge first and gradually release the pain, the tension and the discomfort.

Find time to work on yourself, that's the only thing you can control and maintain.

When you do this, you will be a beacon of inspiration and hope to others. You'll be a beautiful example of happiness and health that will positively influence others.

The effect is highly attractive, magnetic.

That's how I help my clients feel happy and feel accomplished.

Click here to see how they've been able to benefit from a complete change in perspective and in their levels of happiness as a result

Reflexology for dealing with Stress & Anxiety

These days, it's not unusual to spend more time at work than at home.  Plus, it's often very difficult to switch off and hard to avoid taking the stresses of the day and some of the workload home with us.  When this happens, it can affect your physical, mental and emotional state of health and the quality of your personal relationships as a result.  Reflexology is a powerful antidote to stress and tension and incorporating Reflexology sessions into your regular monthly routine should be seriously considered as a remedial measure and and to help prevent sustained, harmful stress.

During Reflexology sessions, I teach my clients some relaxation techniques and tips they can use daily to help counterbalance the effects of their busy working lives. 

The effects of Stress creeps into many aspects of our lives in an all too constant fashion and can be acutely felt as a weight, or burden on your shoulders, as a constant buzzing sensation in your head, a surge of panic, negative feelings, and even aches or a sickness in the pit of your stomach. Prolonged stress periods can even result in muscular pain and to add to the annoyance, the stress itself can create a more powerful stress response, making it a vicious circle of experiences.

The art of dealing with stress is to recognise these warning signs in yourself as early as possible, so that you can act promptly and make the most of techniques such as Reflexology, to bring some regular calm and balance into your life.

When you learn to relax your body, you are able to cope with the challenges of life much more effectively and easily, life flows more freely, you'll feel more positive and better able to make good decisions. On a physiological level, as you relax, your stress hormones recede which allows your body systems and functions to return to a balanced mode and operate in the way that they are intended.

Furthermore, when you are relaxed, your body is better able to resist infection and disease and and heal any physical, mental or emotional imbalances.

Why you must be Wild for Self Care

We all have different versions of what self-care means to us. When we ignore it for long enough, we can get health problems. I see men, and women particularly who move through the weeks and months with the odd headache, neck and back tightness, feeling tired, depleted and overwhelmed from yo-yo busyness of an overactive world. 

The more dangerous side effects like heart disease and depression can come as a result of an ongoing inability to take some time-out.

Before you know it, months go by and suddenly you realise that such a small portion of that time has been spent on loving and caring for yourself, and that’s if you are really conscious and self-aware.  Because then you are more likely to take action to avoid it in future.

Because there is no prescription for self-care it’s up to us as individuals to decide what we should be doing to nurture ourselves and re-charge. Whatever, it’s absolutely necessary for optimum mind and body health but we are simply not doing enough of it.

A common viewpoint is that practising self-care is indulgent. Really?

Strategies for preserving mind and body don’t have to be complex or involve finding hours of time in a week. Think about what can fit in with your lifestyle.

Still confused?

Source help in making a self-care plan and have someone hold you accountable to practising your chosen rituals.

Be consistent, put as much emphasis and importance on practising self-care as you would to your job, your kids, your partner. Stop cancelling or postponing appointments that allow you to indulge in some therapeutic relaxation.

Having an outlet to get out of your mind and to just ‘be’, recharges your batteries and gives you space to breathe, consider life, discover solutions, get clarity, find serenity.

Stop feeling guilty for taking a break from your life. It’s selfish not to adopt regular self-care, and that's not just for yourself.  

Think of it from this perspective, if it makes you feel better and gives you greater context…

You owe it to your loved ones, those that you care for, or those that rely on you to keep them safe and healthy.  You have to be well or how can you do what’s expected of you to your best?  

Stop being selfish. Make it a priority.

So, take some time out this week, create some calm in your life, take an hour for some therapy, meditate, laugh, sing, shop, exercise.  

If necessary, get some help to make it happen.

Try This Nutrient Boosting Protein Shake

It's not always easy to be creative with tasty, nutritional breakfast choices, especially when you are time poor and just need something simple you can whizz up, grab and go, in 2 minutes flat.

Recently, I've been getting bored with my same old protein shakes and flavours of vanilla combined with a soft fruit of some sort, so after a bit of a trawl through the aisles of my local greengrocer and a dose of inspiration, I came up with this easy, 4 ingredient recipe that I think you may like too.

Acai & Banana Protein Shake

1 Banana
250ml (or more if you want a longer drink) Unsweetened Almond Milk. This one is Inside Out
1 tsp Raw Cacao Nibs
2 heaped tbsp Amazonia Raw Purple Rice Protein

Blitz them up together in a Nutribullet or your blender of choice.

Note: I found that just 1 tsp of Cacao Nibs is enough, as they can taste quite bitter and ruin the overall enjoyment.

You can add anything you like to this recipe too, I've added Chia seeds and Flaxseeds, which you can just sprinkle on top prior to serving, there's no need to blend.

Enjoy!

Please like and share, below. It would mean a lot x

samsig

 

 

 

 

 

Emotions and their impact on your body

Have you wondered why some emotions make us feel miserable inside, weak and under the weather and others give us such a powerful high that we feel invincible, light, happy and ready to tackle anything?

Physical body aside and coming from a Spiritual way of thinking, our emotions are a direct response to what our mind is thinking about. We allow our mind to overtake our state of health.

To end, our hormones literally dictate our well being and the way we think and live our lives affects them in a big way.

The link between the mind and body is inseparable. Keeping the biochemistry explanation simple, our chemicals or hormone secretions vibrate at a particular frequency.  Feelings of joy and gratitude and happiness have a higher energy vibration and those chemicals released into our cells are the happy ones such as Dopamine and Oxytocin. 

When we are feeling sad, angry, or indulge in negative thoughts, these energies are low frequency and therefore our body automatically secretes more of the stress and action response chemicals to support this. Adrenaline, for example, that makes us feel 'wired' initially, but then in time, we feel a lack of energy, low mood and unable to cope through the exertion. This effects the shape and condition of the DNA in every cell in your body.

You see the cycle that forms between thoughts, emotions and illness?

The lesson is to find as many ways as humanly possible to live a relaxing, enjoyable, fulfilling and happy life. And if this is a challenge, then Invest in the tools or get support that will enable you to raise your vibration levels on a more consistent basis, ideally every day.

Learn how to get full support here now.

So what's the knock on effect of positive behaviour and thinking? 

A healthier mind and body, with less opportunity for dis-ease to take hold. 

What else?

More rewarding relationships, much better decision making abilities and a happy you.

To name a handful.

I'll admit that I was crap at this once upon a time, and it's still something I invest a lot of time and effort in, not just in the activity of positivity, but learning more; reading the latest research so I can use it to my advantage and serve my clients highly too.

How are you going today and what's your plan for feeling better?

Love and blessings

Start the Day with this simple-to-make green smoothie that's packed full of gut and heart loving ingredients

Morning Green Smoothie | samanthalennietherapy.com

Morning Green Smoothie | samanthalennietherapy.com

Ingredients (Serves 2)

1 ripe Avocado
1 ripe Banana
2 Apples
2 handfuls of Baby Spinach
1 teaspoon of Spirulina Powder
1 large glass of Almond Milk

Wash all of the produce well.  Core the apples and avocado, peel the banana. Add all the ingredients to a food processor. Whizz for 3 minutes and pour into glasses.

I've experimented with this smoothie to get the most appealing taste.  I find that I needed to add 2 apples to the recipe otherwise it isn't quite sweet enough for me as the spirulina powder is quite a strong taste and can overpower the other ingredients.

Swap out Almond Milk for Soy, Dairy or other Nut Milk as you desire.

Spirulina Powder is a 'superfood', rich in plant protein, vitamins and minerals that can be easily found in health food shops or online.

Try to buy organic whenever you can, to eliminate chemicals and pesticides that are absorbed into non-organic produce.

The plants in this juice carry a good source of:

  • Vitamin A, Vitamin B-6, Vitamin C
  • Protein
  • Fibre
  • Magnesium
  • Calcium
  • Iron
  • Healthy monounsaturated fats

Taste rating 4/5

Smoothies can be blitzed in a blender or food processor, or the-new-blender-on-the-block, the Nutribullet, if you have one. I've stuck with my Magimix food processor.  It does the job of blending very well, it is a professional workhorse and really useful for cutting down the time and effort that goes into many culinary tasks like chopping, kneading, mixing (if you enjoy cooking of course).

I'll admit that it cost me quite a lot of money but in my opinion, well worth the investment.  Other Magimix models are available.

This is the Food Processor I use.

Learn more about Spirulina.

 

 

 

Charge up your Immune System with my Beetroot, Carrot and Citrus Juice

Beetroot, Carrot & Citrus Juice | samanthalennietherapy.com

Beetroot, Carrot & Citrus Juice | samanthalennietherapy.com

Ingredients (Serves 2)

4 large Carrots
2 fresh Beetroot
2 Jaffa Oranges
1 Lemon
Small piece of fresh Ginger

Scrub the carrots and beetroot and slice them into manageable pieces, depending on how capable your juicer is.  No need to top and tail. I always roughly take off the citrus peel before juicing though.

The citrus gives this juice a much needed 'acidic lift' from the earthiness of the beetroot.  Yum!

Try to buy organic whenever you can, to eliminate chemicals and pesticides that are absorbed into non-organic produce.

The plants in this juice carry a good source of:

  • Vitamin A, Vitamin B-6, Vitamin C

  • Fibre

  • Magnesium

  • Calcium

  • Iron

  • Folic Acid

Taste rating 5/5

This is the juicer I currently use.

If you don't have a juicer you could make this by blending all the non-citrus ingredients together, then squeezing in the orange and lemon juice after.

 

How to recover from a week of 'overload'

How to recover from a 
week of Overload.png

Last week consisted of a few impromptu meetings, invites to events and catching up with friends between treating clients. It was also the week where I proudly launched my 90 Day Reflex Therapy and Transformation Program, and publicising this took a back seat so, excited as I was about it, I have now got some work to do in sharing this with you in the coming days. 

If you want to know more about how this can support you right away, drop me a line, below.

I really like to accept as many social invitations as possible but like buses, they always seem to come along together!  Connecting over a glass or two of wine and a great meal, to share thoughts and laughter is so good for the soul. 

However, on Sunday, I felt tired, jaded and a little emotional, and I was reminded how important self care is to a positive mindset and being able to function optimally.

I realised a long time ago, that in order to get my mind and body back into balance and harmony, the secret sauce is in planning regular and ongoing wellness rituals, so that when life throws me a curve ball, it doesn't take weeks to get back on track or worse still, send my health backwards!

Here are three, regular things I strongly believe in and I do for my own well being (and sanity) and I thought you may find some of them useful too.

1. Diarise and action a regular Reflexology treatment: There are so many instances in life when our health can be compromised... physically, mentally and emotionally.  We can't tell in advance what things will occur to overwhelm us and we may have weeks where everything goes smoothly. 

Prevention, however, is far better than cure and when I receive a treatment for myself, I'm always surprised just how much I needed it, even when I think I don't.

2. Diarise 1 hour a week for 'me-time': Or better still; 1 hour a day. I used to think that this was selfish and indulgent, that I didn't have time to just drop everything and sort myself out.  It was a challenge at first because of the demands of family and work, or household tasks. However, 'you cannot serve others from a depleted cup' and if you are going to be your best mentally, physically and emotionally and be well enough to show up for others, YOU have to come first.

Force yourself to stop and listen to your body. Ideally pick a solo pursuit so you get the opportunity to connect with your inner self, with no distractions. Meditate, read a book, go to bed early, go for a walk, listen to your favourite playlist, bake a cake, draw and doodle, bathe in a hot bath with essential oils, journal, learn a new skill... just a few ideas.

3. Plan weekly meals: In my view, this is the only way you can make sure that you get the right nutrition and you are not caught short when you are running late or have nothing left in the fridge at the end of the week but are starving hungry.  Create a meal diary, keeping the menu simple yet tasty, shop, pre-prep as many ingredients as you can (go organic as much as you can), share the effort.

There's no surprises and less excuses.  A great solution if you are time poor and lacking inspiration, is to subscribe to Hello Fresh or Marley Spoon, who will both deliver your ingredients and a recipe card every week.

Do you have any other tips you can share?  I'd love to hear them.