Reflecting on Year 2019 – my top 5 tips

Reflecting on Year 2019 – my top 5 tips

I opened up my journal and started reading my first post which I wrote in March 2018. At that time I was already thinking about different career route and I started my training with Digital Mums to be Social Media Manager. Great course and I learned a lot and had fun with it. I was eager to have my vegan journey somehow documented and I thought setting up my social media channels would be a good idea. I remember when I was sitting with a blank white piece of paper which I divided into two to understand what life and job I would love to have and live. Many posts and websites later I arrived at my life which is completely different from what it was back then.  This year I held two supper clubs, had two private cooking sessions, spent over 100 hrs coaching, passed final exam for Vegan Chef, passed my Become Health Coach Certification, helped my client to lose 19lbs and to learn vegan nutrition and cooking for health. Organised numerous workshops and gave three speeches. Attended around 25 networking sessions. I earned some money which I reinvested in my business. Not too bad for the first four months. I am really proud how far I have come.

2018 was a year of a lot of commitments and saying yes to myself. I invested time and money to learn new things and pursue the career and mission which I believe in. It was and still is a rollercoaster of emotions, ups and downs, massive doubts and sometimes lack of consistency. 2018 and 2019 both were a massive learning curve when I got rid of the fear of judgment and decided to let everyone known my intentions, plans, and values.

I have always wanted to have my own business but it never had a good image in my eyes nor among my family and friends. Quite often it is seen as a struggle with little reward and not a lot of money. Where I can agree with the money bit at the very beginning, I do not agree that there is no reward. I absolutely love seeing my clients growing, developing and embracing a new healthy lifestyle for themselves and their family.

However, to have a sustainable business with the mission I need to make money and this is my true focus next year. I will also engage in NHS initiatives which now recognizes health coaching as a true way to drive lifestyle changes to prevent type 2 diabetes, heart conditions and obesity to reach even more people who otherwise could not afford coaching. I strongly believe that there are people out there who want to invest in themselves and their health. People will always have money for what is most important in their life.

My journal was also full of meaningful quotes and affirmations  such as

The world is changed by your example not by your opinion P.Coelho

What you focus on grows, what you think about expands and what you dwell upon determines your destiny  – Robin Sharma

 Working from Home

 

That was always my aim and I had it on my vision board. However, in reality, it was more difficult than I thought. Self-discipline, looking after my daughter –  taking her from and to school, cooking meals all of that taught me that when you work from home and do not bring a lot of money at first you are first wife, mum and then a business owner. This has to change next year with better planning and choosing the activities we want to be engaged in also related to my business. Having been always a high earner I had to let go of my ego and that includes any discussions and responsibilities within the relationship. I must say I find maintaining a healthy and balanced relationship the hardest in this whole new venture and one day I will write about this in more detail as I do not think I am ready for any reflection now.

My 5 top tips for anyone working on yourself or business

 

1. Look after yourself  – health is so taken for granted. I see so many people putting it in last on the list, but the truth is without it you will not go anywhere faster. Your body will let you know sooner or later to slow down. Why not looking at it after now? A lot of people feel stressed most of the time, however good everyday habits, nutrition, meditation and time for yourself spent in a meaningful way will be beneficial but you need to give it the time – it will not happen overnight. 

Tip: Put one or two small steps you will take in the New Year to help you to manage stress better – morning meditation, journaling, manifesting, affirmations;

2. Have fun – whatever you do and in whatever situation you are in, have some fun.  If in doubt listen or watch  Michael McIntyre

tip: sign up for a dancing class, or a kind of exercise you always wanted to try but never had time for; or watch some funny film you have always wanted to see but never had time

3. Feel fear but do it anyway – whatever your aim is for the next year, running a marathon, a competitive challenge, losing weight, changing career or even asking for a pay rise in your current company – work on your mind, prepare well and do it.

Tip: Do a future self-meditation, get yourself in the state that you already have that result. Do not say I want to do just give thanks for doing it and having that result already.

4. Come alive– wherever you are in your life think about your purpose; a lot of people live in a matrix not being happy or not realizing their full potential; that way they waste their talents and gifts coming from the divine power; coaching brought me so many new friends, so many opportunities to help people and for that, I will be ever grateful!

5. Allow yourself to receive – in order to receive we need to let go of what is holding us back; clear the clutter in your room, books, life, and wallets and make room for new; many people afraid of receiving as they think they are not worthy and not ready to receive; many people also struggle with the imposter syndrome. There are good coaches out there who help to release the blocks and offer muscle testing; You need to be confident to say yes to things, people and events in your life and welcome them with an open heart! That includes money as well.

Tip: Try Muscle testing – applied kinesiology  – Amy B. Scher 

The body has within it and surrounding an electrical network or grid, which is pure energy. Because energy runs through the muscles in your body, if anything impacts your electrical system that does not maintain or enhance your body’s balance, your muscles will virtually “short circuit” or weaken (don’t worry, only temporarily). Things that might have an impact on your electrical system are thoughts and emotions, foods, and other substances. 

 

I am wishing you all the best for the New Year and new decade. May your dream come true. Make it meaningful, use your talents to help others and yourself to grow, love yourself, be compassionate and truthful to yourself. 

Going inwards. That’s the real work. The solutions are not outside of us. Get to know who you really are, because as you search for the hero within you inevitably become one. – Emma Tiebens

 

Love M. 

How to Manage Your Weight with Mindset and Consistency!

How to Manage Your Weight with Mindset and Consistency!

 I have been thinking about writing this text for some time. First of all, I had the problem which photos to choose for comparison. I do not have before and after pictures as losing weight was never my primary goal. However, I do remember and I actually have video, how I felt mentally over a year ago and believe me I do not want to be in that place.  Between the pictures above there is over one year difference and now I am over one stone lighter and I have kept it for over 6 months. My cholesterol has come down and all other blood tests are in mid range. 

If you expect advice for a crash diet and recommendations on how to lose weight quickly to fit in that Christmas dress, I must disappoint you but you will not find it here.

My journey to being confident in my body, as well as to change eating habits, took me some time and yes I do love the results. Losing weight was a secondary issue. I wanted to build healthy habits so I feel confident, know what and how to cook, empower myself to be my best version and choose the life I want to live.

 

 

MINDSET

morning ritual

Do you hold the key to your mindset? Have you asked yourself WHY you want to lose weight and what do you want to achieve in the process? Believe it or not, there are some people that are totally unhappy because they lost weight and lost part of their identity. They cannot find themselves back in real-life and shopping for new clothes is real struggle for them. They have been holding on to a great story about themselves and they do not know how to build a new one. The transformation has to happen gradually with small steps so you can build your new life with small steps suitable for you (at least this is what I believe in)  I know there are other methods but if you ask me building healthy habits takes time. Yes, I understand there are people who can change in 4 weeks,  lose the weight and be happy, but I believe they have actually done a lot of mindset work before they embarked on the challenge to actually do it. Also research shows that many people after crash diets put on the weight back, maybe not immediately but over a period of time.

Once you have a mindset, once you know your WHY, you can uncover the layers put plan into action and sustain the change consistently. Once you do it you gain CONFIDENCE as never before.

I remember my New Year’s Eve 2018/2019, I decided not to drink at the party and I was so grateful as I woke up fresh and went on a bike as the weather was glorious. I will never forget that. I can connect well with that feeling of freshness. It was not a heroic act or something but it was incredibly rewarding and important to me.

Miracle mornings helped me a lot to put my thoughts on the paper and practice gratitude  every morning and belief that I can do it.

FOOD

salad

Undoubtedly, food plays a big part in the process as it contributes to around 80% of weight management. 20% is exercise.  I got some questions from  personal trainers asking for advice as they struggle to motivate their clients to achieve the goals. The key is not treating an exercise as something I have to do and then go home and eat pizza because I lost a lot of calories during the training (believe me I have been there). The key is to enjoy regular exercise, suitable for your body, build stamina and habit of regular exercise consistently but in the meantime focus your energy on getting the nutrition right. What you eat and drink is of great importance and there is no break from it even on holidays or when going out. You do not put a healthy lifestyle on a hanger and then get on as before. You embrace it and live it and you are CONFIDENT   that you are choosing the food which best serves you.

I remember when I went totally vegan and during my first night out with friends, the only option in the restaurant was a green leaves salad (yes it was only 2 years ago), I ordered it, ate it and did not make a big deal out of it. I was incredibly proud of myself (a bit hungry though).

I am very passionate about plant-based food as I believe it brings incredible results. From losing weight to having more energy, better sleep, and glowing skin. We all need to eat more plants and I will address how to do that in my next post.

 

CONSISTENCY

habit tracker

I believe CONSISTENCY  is a keyword. Can you imagine a piano player or any other player who does not practice and hopes that all will be fine during the concert? Yes, there are incredibly talented people but they do practice a lot.

I watch my daughter preparing for the piano grade 4 exam which she is doing in four months from her grade 3 which is a very short period of time. She has made incredible progress only because of consistent practice and accountability.

Habits are not any different. That is why coaching programs are so powerful if you practice and are compliant. You have accountability and you can make progress but you need to have skin in the game. You have to do the work. I provide the system advice and support, you do the work. Yes, life happens and again  I provide support and how to deal with self-sabotage and social situations and family (yep this one can be hard).

My recent client told me that she gained food freedom. Freedom from counting calories and always compromising her health with not so healthy choices. And even if she does not comply with the program now and again, it is not the end of the world. She exactly knows where she needs to go back. She never starts from scratch, she starts from the baseline she taught herself to follow with my help. This is incredibly rewarding and she is a true HERO.

 

I hope I inspired you to make healthier choices for you and your family. I do not give you a specific plan to follow. Now the step is for you to think about your Why, and think about small steps you could implement from today to get on track with your health (you can download my Healthy autumn magazine which has a habit tracker – print it and use it). You have one life and you want to live it in good health as long as possible.  unfortunately, the number of people in their 40ties and 50ties suffering from different alignments and some serious conditions is really scary and sad. The number of people with dementia is also growing, but WHY? In many cases it is not inherited, so WHY so many people suffer from it? I am sure our lifestyle has a lot to do with it but research is complicated to find true cause, (yet) However, you have a choice to leave a healthier life starting TODAY. I truly hope you can make it.

I leave you with this:

When you change your Habits you change your life!

Love M

 

 

Stop dieting once and for all!

Book  60 min Double Your Energy Breakthrough session with me and start building healthy habits so that you do not have to diet ever again. Session cost £67 and we will  establish goals and small steps; you will receive example plant-based meal-plan and follow-up 15 min appointment; shall you decide to go with my Slim and Sassy Program this fee will be deducted

Autoimmune conditions – how to manage them naturally!

Autoimmune conditions – how to manage them naturally!

For the last few weeks I have been looking into autoimmune conditions as they are more and more common and unfortunatley more and more complex. The most known to everyone are allergies and intolerances , however other common conditions are type 1 diabetes, rheumatoid arthritis, psoriasis , MS . -Multiple Sclerosis, Lupus , IBD (Irritable Bowel Disease – Crohn’s disease , ulcerative colitis, Hashimoto thyroiditis and celiac disease. 

Some of them do have genetic predispositions (like type 1 diabetes) but overall  causes why they apear are not known. All of them need diagnosis and some medical interventions. Diagnosis is quite often  complex and takes a long time, sometimes years leaving patients in great discomfort.

Quite often patients are put on long -term medications which they need to take till the end of their life. Unfortunately, many medications have side-effects and also they do not guarantee life free from further flare ups.

Looking at various research as well as Harvard Health document on inflammation, there is one common cause in a lot of autoimmune conditions which is a low-grade chronic body inflammation caused by different factors but predominantly by the lifestyle – stress, diet, lack of regular exercise, poor quality sleep. Without a doubt diet plays a great role but diet alone is not the only answer and one needs to look holistically at all vital elements of a healthy lifestyle as mentioned above. 

Early Symptoms of autoimmune disease

It would be fantastic if I could write about the symptoms of inflammation in our body but this is almost impossible as it is difficutl to detect without professional equipment such as thermal body scanning. 

Quite often the symptoms are quite common for many other different illnesses and therefore difficult to dignose with 100% certainity. e.g. celiac disease which is complete gluten intolerance can take a lot of time to diagnose and one has to actually eat a lot of gluten products before the tests.

Low-grade inflammation can start in our younger years but our body can cope well and only when we get older it may appear as an autoimmune condition. There exceptions in terms of the first symptoms like with rheumatoid arthritis which can appear as early as in our 30ies. 

Quite often the low-grade chronic inflammation can lead to autoimmune conditions. Autoimmune conditions are among top ten cuases of death in women. 

Autoimmune condition

In autoimmune condition, body has either an abnormally low immune response to pathogens, or when the body’s immune system fails to distinguish the difference between pathogens and healthy body tissues. We need so some level of inflammation to fight of viruses and bacterias but once they  are gone , the inflammation should go as well but sometimes it does not happen. Research indicates that in many case this happens due to compromised immune system. 

The number of factors contribute to conditions including genetics, toxins from heavy metals, candida, nerve damage due to excessive exposure to neuortoxins and chronic inflammation related to food sensitivities particularly gluten intolerance.

Some of the symptoms of autoimmune conditions

Some of the symptoms can include the following: joint and/or muscle pain, weakness, tremors, weight loss, insomnia, heat intoleance, glandular imbalances such as hypothyroidism or hyperthyroidism, fatigue, hair loss, diarrhea, mouth ulcers, dry eyes/mouth /skin.

There are not known medical cures for autoimmune conditions so treatment focuses on using medications to surpress the immune response, leaving the individual vulnarable to sickness and disease and to manage symptoms

How to manage the autoimmune condition naturally and how to decrease level of inflammation to avoid it

beetroot

 

There has been some research done showing that changes to lifestyle and diet can have positive effects to manage the symptoms , avoid flare ups and reduce medications. Reducing inflammation in our body even if we do not have an autoimmune condition should also be a priority to avoid any problems in the future.

It is not surprising as 80% of the immune system is directly connected to gut health so what we eat and drink, how we sleep and how we manage stress has tremendous impact on putting our body out of homeostasis (out of balance).

I will list only few possible recommendations which can bring good effects in studies done so far . 

  1. Switch to whole foods plant-based diet. It has been shown in research (nutritionfacts.org) that high total intake of animal protein  can adversly impact the gut due to sulfur containing aminoacids which bacteria in our gut turn into toxic, for colon, hydrogen sulfide.  This in turn increseas the risk of IBD – Crohn’s disease and ulcerative colitis. IBD diseases where not even known a century ago so what has changed so drastically that now many people suffer from IBD? The answer could be, the over consumption of animal protein. Whole foods (not processed) contain thousands of unique phytochemicals which will never be present in processed food or synthetic drugs. 

 Beneficial food groups to support imune system:

Zinc –This valuable mineral increases the production of white blood cells that fight infection and helps them fight more aggressively. It also increases killer cells that fight against cancer and helps white cells release more antibodies.  Eat pumpkin seeds, seasame seeds, green peas

Vitamin C – increases the production of infection-fighting white blood cells and antibodies. Eat all the berries, peas , oranges broccoli, curly kale

Vitamin E – stimulates the production of natural killer cells, those that seek out and destroy germs and cancer cells. Eat avocado, almonds, hazelnuts, Brazil nuts

Eat food ich in beta-carotene: sweet potatoe, broccoli, kale ,spring greens, carrots, peppers

2. Daily intake of curcumin (from turmeric). Turmeric has amazing anti-inflammatory properties so should be part of the healthy diet every day. Add turmeric to your food whenever you can.  Some research shows that liquid turmeric increases the chances of better absorption by the body. 

3. Beetroot juice – beetroots have all round amazing health benefits especially for lowering blood pressure and for heart conditions. They contain the betalain (what gives them red pigmentation)  which has an ability to interfere with the inflammatory signaling process and it is so good that it can rival the benefits of synthetic drugs. I know that not everyone is keen on earthy taste of beetroots – the tip is to add some lemon juice either to salad, hummous or juice. 

4. Eliminate sugars , processed food (all white products such as pasta and rice also), reduce caffeine and alcohol – this is a standard selection of most common foods and drinks which cause inflammation in the body so I will just leave it here.

autoimmune condition

5.  Learn and use essential oils – oils have some of the best natural compounds free from pesticides and readily bioavailable. Quality oils are absorbed by the body quickly and when used regularly  help  the body to function at the optimum level. The best oils for managing autoimmune conditions are: lemongrass – stimulates nerves and supports digestion; juniper berry – antioxidant and supports digestion, copaiba – anti-inflammatory anti-infectious, pain reliever, ginger – invigorates nerves and cleanses, clary sage invigorates nerves and supports endocrine system, turmeric – antioxidant and anti-inflammatory.

6. Look after your gut health – this is the key and making sure your microbiome is in order has never been more important. Eat food rich in probiotics or take supplements, however without prebiotics (whole foods) the good gut bacteria will have nothing to thrive on. to chekc the state of your gut health it may be necessary to work with Nutritionist or Functional Medicine Practitioner. I recommend gut healing broth – super nutritious soup which you can use in other recipes as well.

Aside of food the emotional side of our health is also a key. Many people notice that their autoimmune condition goes worse when they have a lot of stress or life events outside of their control. We can’t live without stress , however we need to learn for it not to consume us. Meditation, journalling and general self-care activities prove to be very effective when done consistently. 

Bulding healthy habits for better life is something I advocate a lot. It may not always be easy and we all need accountability to work on ourselves, learn habits so that we can have optimum health as long as we can. Without health it is difficult to enjoy the life so do not put it on hold or to do the other day. Inflammation can lead not only to autoimmune conditions but can be an underlying cause of other serious diseases such as heart disease, diabetes, asthma or even Alzheimer’s.

I have a specialist auto-immune protocol which I provide on 1:1 basis as it is very specific to an individual and can work along your primary care providers so that you can manage your condition better and enjoy life more.

Book 1hr consultation with me to understand the Program  and how we can work together.

Recipe for immune boosting soup

Mushroom and Cannellini Bean Soup

Potent immune enhancing mushrooms, with garlic and onion form the base of this
delicious soup. The fibre ensures the soup feels nourishing and filling without the
need for further carbohydrate such as bread.






Prep Time30 mins
Cook Time1 hr
Servings: 4 as a starter
Cost: £2.5 pp

Ingredients

  • 20 g dried mushrooms
  • 2 tbsp olive oil
  • 1 large red onion, diced
  • 2 garlic cloves, crushed
  • 2 tbsp fresh thyme
  • 100 g fresh Shitake mushrooms, sliced
  • 300 g chestnut mushrooms, sliced
  • 700 ml vegetable stock
  • 400 g can cannellini beans, drained
  • seasoning to taste

Optional garnishes

  • 1 tbsp pine nuts, toasted
  • 1 dsp Extra virgin olive oil
  • a few drops of truffle oil
  • fresh thyme leaves

Instructions


  • 1. Soak the dried mushrooms in 150ml of warm water for at least 45
    minutes. Drain the dried mushrooms reserving the liquid.
    2. Heat the oil in a large saucepan on a medium heat. Sauté the red
    onion for five minutes. Add the garlic and thyme. Cook for one
    minute, then add the sliced fresh mushrooms.
    3. Cook the mushrooms until they are starting to turn golden. Add the
    drained (rehydrated) mushrooms and gently cook for a further seven
    minutes.
    4. Add the stock and the reserved, strained mushroom liquid (be careful
    not to add any granular bits, sometimes dried mushrooms leave when
    they are refreshed in water). Simmer gently for 10 minutes.
    5. Add the drained cannellini beans and season to taste (be careful with
    salt if you are using a stock cube and not fresh stock as this will often
    have added salt). Cook for 10 minutes, partially covered.
    6. Blend the soup until smooth. Check the seasoning. Return to the
    saucepan and simmer until ready to serve.
    7. Toast the pine kernels in a dry frying pan until golden. Garnish the soup with the pine nuts and a drizzle of olive oil (or truffle oil as a treat).
    Recipe by Heather Cuthbert and adapted for Vegan Natural Chef



Notes

You can add carrots and potatoes and serve like in the picture.

Resources

nutritionfacts.org – a library of various evidence based videos and blogs by dr Greger.

College of Naturopathic Medicine – my nutritional Chef course materials

Harvard Health – https://www.health.harvard.edu/staying-healthy/foods-that-fight-inflammation

Book 45 min free session with me! 

I am a Health Coach and Plant-Based Chef. I work with people who are fed up with dieting and I help them to build healthy habits so that they do not have to diet ever again.

Book free 45 min Double Your energy Breakthrough session with me and let's find you superpowers together.