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.

Why Celebrate Your Wins?

Last week, my husband and I and our little dog Dudley went on a road trip up to Byron Bay. It was my first visit there and was blown away by the beauty and laid back nature of the people and the place.

Back in the therapy room this week I was reminded how important it is to reflect and be thankful for having those experiences.

By stopping for a few moments in the day to appreciate the wins, successes, breakthroughs, achievements and even failures (as they lead to valuable lessons), is really good for our health and well being.

It's easy to get moving onto the next thing before we celebrate, especially the small, tiny, seemingly insignificant Wins.  So take the time to recognise the effort that went into achieving that big success or even modest Win, and do it authentically.

This builds our motivation for the next steps in our journey and gets us through any challenges we may face along the way.

Take a notebook, or the note app on your phone and write down 1,2,3 wins each and every week. It's a rewarding habit. Be really specific on the win, and why it was so important to you.

Talking of wins, I'm feeling inspired!

I'm working on updates to my treatment offering that I believe will serve you better, and may well improve your outlook on life, your inner self and as a result, your daily routines.

So are you winning in your life and your health and well being right now?

If not, click here for your next appointment.

I'll see you there.

Best wishes

12 Ways, including Reflexology, to get a good nights sleep

We've all heard how important it is for our health and well being to get a consistently decent nights sleep. Sometimes that's easier said than done and putting pressure on yourself to get to sleep and stay asleep once you've climbed into bed can add to an already challenging exercise.

More often than not, when clients receive a Reflexology treatment, they report back on feeling calm and rested.  That evening, they get to sleep much easier and sleep more soundly for longer.  That's the most striking and instant effects of a Reflexology treatment.

There are, of course, other tactics that can be used to prepare for slumber, that may have a healthy impact on the most chronic of insomniacs.  Here are a few that I pass on to clients, that I think you might find useful too.

1. Say no to consuming stimulants. Avoid caffeine, nicotine, beer, wine and spirits in the four hours before bedtime.

2. Don’t exercise and then go straight to bed. Allow at least two hours before retiring to bed to allow the body to come down from its euphoric state.

3. Take a warm bath, enhance it by adding a drop or two of essential oils such as Ylang, Ylang, Geranium or Lavender.

4. Refrain from checking mobile phones or other technology at least an hour before bed and importantly, avoid distractions by keeping them out of the bedroom, all night.

5. Sleep in a dark and quiet room that isn’t too hot or cold for you.

6. Drink a warm herbal tea such as camomile and lavender, or lemon balm, an hour before bed.

7. Spritz your pillow with an organic lavender spray to help you calmly drift off to sleep.

8. Don't cat nap later in the afternoon/early evening.

9. Wind down during the 30 minutes before bedtime by doing something relaxing such as listening to gentle music, reading a book, or closing with a 5-10 minute meditation session.

10. Keep notepaper and a pen on your bedside table to jot down all the things on your mind, either before bed and if you wake in the middle of the night.

11. Set a regular sleeping pattern to regulate your body clock, trying for a good 7-8 hour cycle.  Go to bed and get up at the same time every day.

12. Set an alarm and get up as soon as it goes off.  No snoozing!

13. Receive Regular Reflexology :)

Do you have any additional tips? Do tell below.

10 Tips for Getting The Most From Your Reflexology Treatment

When you've made a decision to improve your health and well being in a more holistic and natural way, you'll want to dive straight in and get as much value as possible from a treatment. But, I recommend everyone thinks on a higher level about what they want to gain health wise.

What do I mean by that? Reflex therapy does not focus on a specific condition, it works to heal the root of what's causing the ailment. Get every body system in balance, and the specific health concern will become easier to manage or even solve itself completely.

Find out from your Reflexology Practitioner what it might take to get the positive result you are looking for, from the outset.

With that in mind, I share my 10 tips for getting the most from your first Reflexology session.

  1. What is your goal? For many clients booking their 1st Reflexology session, they feel a sense of excitement and intrigue at what is about to occur and of course!  Before you even arrive for your appointment though, take a step back. Think about what your ultimate goal is. What is your real motivation for having treatments? This will enable you to discuss clearly and openly with your Reflex therapist first off about what you’d like to achieve, and allow the therapist to advise you on the right course of treatments for you.
     
  2. Be prepared.  Arrive at your session armed with details about the state of your health, both past and present. Any illnesses and operations, their outcome and whether medication was involved.  No illness or condition is too minor or irrelevant. Include your current health and lifestyle, how it affects your daily life on a physical, mental and emotional level. Are you awaiting a diagnosis or do you have a condition that's currently managed under the supervision of your GP or medical specialist?  And are they aware that you are about to embark on complementary therapies? If not, they should.
     
  3. Wear loose and comfortable clothing.  Layers are a good option.  Avoid big clumpy clothing, your circulation will improve during your treatment.  Feeling too hot and being unable to sort it out can be distracting for you. Avoid tight jeans too, loose trousers are best as they can be rolled up to the knees, allowing the Reflex therapist to work your lower legs and calves, as well as treating your feet.  There are essential reflex points on your legs and you won’t get the value if they can’t be accessed.
     
  4. Have clean feet!  Your Reflex therapist will, as a standard, wipe your feet with cleansing wipes before treatment, but they’ll really appreciate it when you practice your own basic self-hygiene standards prior to your treatment.
     
  5. Allow enough time to arrive for your appointment. Apart from being late and eating into your valuable treatment time, the purpose of your treatment might be for relaxation so to make the most of it, don’t arrive so stressed that it takes half of your session to come down from an overrun meeting, a traffic jam or road rage incident.
     
  6. Ask your Reflex therapist lots of questions.  Ideally before and then after your treatment. Your Reflex Therapist will talk openly about systems of the body and how it’s presenting on your feet in relation to your health, or with specific jargon that might make little or no sense.  If anything is unclear, ask them to repeat.
     
  7. Managing expectations. It’s important to keep an open mind about what it might take for you to get the most benefit health wise from Reflexology. Long standing Illnesses or chronic health complaints may take time to see improvements or heal completely, if at all. On the other hand, problems such as stress or acute aches and pains may be improve greatly after just one session. The outcome of treatments are as individual as you are.  Your Reflex therapist will be able to advise you on this.
     
  8. Make a commitment. This is an extension of point 7 and I’ll use the gym analogy to explain.  You decide one day that you’re going to get fit and healthy so sign up to your local gym. You have your first session and it goes really well, you feel absolutely fantastic and celebrate after with a lovely nutritionally balanced meal, wishing you started the journey sooner.  However, work and stuff then gets in the way, you eat takeaway food every night and you don’t return to the gym for a few weeks… when you finally arrive back, it’s really hard work and it’s almost as if all that initial good work has gone to waste… almost!  Like anything in life, you’ve got to commit if you want to see truly, fulfilling, uplifting, life changing results and then to maintain them.  This is the same with Reflexology.
     
  9. Practise self-care.  After your first session, I give some simple, practical advice to clients such as drinking lots of water to flush toxins, avoid stimulants, perhaps some diet and lifestyle advice and self-care techniques you can do on their hands at home in between appointments.  These are all essential for getting the most out of your treatment and for enhancing the work that’s been done to heal and balance your body. Listen and learn, make these tips part of your daily routine and you’ll see results, faster.
     
  10. Enjoy the experience. Choose the right therapist and I’m sure you'll find your treatments really relaxing and enjoyable.  You’ve invested in yourself and your health so make sure you soak up each and every minute on the couch. It’s your time. Switch off the mobile, empty your brain of daily pursuits, take a big deep breath and be in the moment.  There will be things you’ll learn about yourself and your body and you’ll feel a massive sense of achievement in taking control. Enjoy it!

How Does Reflexology Work?

When I began to study Reflexology, I knew nothing about it.

Except for one thing... I knew it worked for me. 

Back in the days when I began having Reflex therapy myself, it made me feel better and it got my monthly cycle back to, well.... a monthly cycle!

I wasn't interested in 'how' it worked back then, it wasn't something I wanted to spend time analysing. 

As with many things in life, I booked that first appointment with a lovely local Reflexologist (in the UK) because my best friend recommended I try the therapy, and as I trusted her advice implicitly, of course I was going to give it a shot.

Now with hindsight, I realise that the decision I made and took action on that day, was as they say... an absolute 'no brainer'.

You see, sometimes you don't need to know the 'ins and the outs' of things, provided there's no real risk of death, you just need to take a leap of faith and see where it takes you.

After receiving those Reflexology treatments, it took me a while to get to the 'study' stage (2 years!).  On my first day of practical work, when I was finally able to get my hands on a pair of feet, the passion and intrigue for Reflexology became overwhelming.

It makes the hairs stand up on the back of my neck, just thinking about it... even now, after all this time.

But I understand that you may be wondering how Reflexology actually works?

I guess, for reasons to do with how governments and local authorities fund research into health and medicine, there is unfortunately no scientific evidence relating to precisely what happens when pressure is applied to points on the foot and how that causes a positive response in distant part of the body. 

A big toe being pressed, causes an effect in the brain, for example.

Findings are either anecdotal or small scale and independently researched.  If you go and google 'Reflexology research', you'll find tons of studies from across the world. 

In fact, we are heavily reliant on pioneers and key figureheads in the Complementary or Alternative Therapy arena.

Supporters of Reflexology, who over the decades, have independently dedicated their lives to understanding, developing and then tirelessly raising its profile.  Of course, we've got the millions of people around the globe that know beyond doubt just how effective Reflexology is for the mind and body because they depend on regular treatments to heal, preserve and optimise their physical, mental and emotional health, particularly when other, more orthodox options don't work for them.

Reflexology is simply a very safe, subtle and effective therapy and let's be honest, spending government money on research to prove or try to dispel its superpowers will not fill the pharmaceutical companies pockets.

But what about the effects of the treatment itself? There are a number of differing theories that have been put forward over the centuries (the Egyptians were first you know) behind why such positive results are experienced.

For me, the more plausible explanations are any combination of the following:

Circulation of blood and lymph...

The body needs energy in the form of oxygen and nutrients in order to function.  As Reflexology improves blood circulation through pressure and massage, so the efficiency of organs, muscles, tissues and cells increases, as everything is inter-connected.  Where there are blood vessels, there are also lymph vessels carrying toxins and waste away from the body.  Increase circulation and the elimination of waste products is more efficient too, leaving you with a lovely balanced body that works as it should.
 
The Nervous system…

There's a theory that Reflexology works with the nervous system, as a vast network of neural pathways exist in the feet (7,000 approx) that run up through the body.  In the simplest terms, apply pressure to a specific part of the foot and it sends an electric signal up the neural system pathways, affecting the part of the body at its end point.  If a pathway becomes blocked or impaired then the nerve function is affected as the signal cannot reach its destination which leaves the body less able to function properly.  Reflexology aids the clearing of these neural pathways.

Energy, Chi or Life Forces...

As in Traditional Chinese Medicine, there's the belief that every living thing has an electromagnetic energy field running through it.  Our bodies have channels or 'meridians' that the Chi, or life force naturally flows through.  Disrupt the movement of Chi through stagnation, blockage or imbalance and disease and illness occurs.  TCM works to alleviate the problems and get the Chi flowing properly again, bringing the body back into balance.  This theory applies to Reflexology, Acupressure and Acupuncture too.

Our own individual beliefs...

There's our own belief system and attitudes to life and the things that happen to us, what we experience and how we deal with them. When we are open to new ideas and philosophies, could it be that we stand a better chance of them benefiting and enriching our lives? 

Could it be that those with a closed and more cynical viewpoint, set themselves up to anticipate failure so get failure, or are they happy to just risk missing out on the experience altogether?  

Simply, isn't it better to try something new instead of writing it off at the first hurdle?

Give Reflexology a try today, I promise you'll have no regrets.

Reflexology Association's worldwide demand a high standard of practitioner experience and qualification from their members.  These websites all have a Find-A-Practitioner link, so try them first and foremost:

UK - www.aor.co.uk
Australia - http://reflexology.org.au/RAoA/
USA - http://reflexology-usa.org/

Love, light and your very best health.



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Reflexology Life: March 16 - Re-group, Re-energise & a Mini-Treat

How are you doing today?

I'm still coming down from a really wonderful few days in Las Vegas, celebrating my little sister's wedding. It was stereotypically bang on.... little white chapel on 'the strip', a rather overexcited pastor, large plates piled high with beige food, blinding neon lights, copious booze, a couple of very late nights and a slot machine flutter here and there (I'm not much of a gambler).  A few photos (edited ones!) can be found here and here.

I'll admit I was feeling a bit shattered after burning the proverbial candle, and 19 hours return travel, but thankfully I managed to side step Jet Lag!  However, I have a video here showing the reflex point on thumbs for the Pineal gland (body clock regulation, sleeping disorders) should you want some self-care.

Oh and I'll say this... If you've ever flown through Los Angeles Airport and transited from Int'l to Domestic terminals or vice versa you'll know what a totally disorganised, uptight clusterf**k the system is.  If you haven't experienced the ordeal and you intend to visit LAX sometime soon, please allow at least 3 hours for check-in or transit, or you may just lose your sanity and miss your flight.

Anyway, this weekend was spent in total contrast. Den and I, (and Dudley) packed up the car and drove South to the Shoalhaven area of NSW, and stopped in sleepy Calalla Beach.  It's in the Jervis Bay area so pristine whitest sandy beaches against a lush green mountainous backdrop were guaranteed.  We like the beaches there, not just for their vastness and beauty, but because Dudley is allowed on them too, unlike Sydney beaches. It was quiet and relaxing, soaking up some awesome nature.

It's really important to take time out every now and again, if you keep hammering it, two things happen... your life becomes 'automated' getting through one thing, then the next, then the next, until at some point you stop and realise you've been busy 'doing' rather than experiencing, and then suddenly you burn out.

When we are able to re-dress the balance, some wonderful things can happen.  Getting off the radar and doing something completely different to my 'normal' routine makes me think more creatively. Ideas will pop into my head, I remind myself of the things I've been putting off such as learning a new skill, I am able to stop procrastinating over a task or goal. I resolve to put stuff into action and gain some perspective on things.

What are your favourite ways of taking time out and is this something you've been putting off? 

So I got thinking about business and the fact that I take less bookings for my Natural Facelift treatments compared to foot Reflexology treatments. I don't think it has anything to do with the therapy itself (or me, hopefully!).  Aside from the holistic aspect, the improvements in skin texture, elasticity and the like, many clients that have NFL say they become sleepier during, and get a better nights sleep after a session of face rather than foot therapy. 

Actually, I think it's for no other reason than I tend to talk about and promote foot reflexology more, and because it's better known.  Plus, I think because it was the first modality I studied as a therapist, I guess I'll just always have a special bond with it.

So, for the whole of April, I'd like to offer you the opportunity to come along and feel Natural Facelift Therapy for yourself.
 

*April '16 Offer*
Book a foot Reflexology treatment in April, and
at the end of the session, I'll treat you to a complimentary 'mini' Natural Facelift treatment.
You'll just need to allow another 15 minutes at the end
of your usual hour session.

When you book your Reflexology appointment,
please mention that you'd like to try the mini treatment too
so I can block out the extra time needed.



In the meantime, have a great month and I hope you can make the most of this opportunity for wellness and relaxation.

Warmest wishes