Raw Cacao Hot Choc

I have a sweet tooth and whilst Im not the biggest fan of normal chocolate I do LOVE some dark choc….the more raw the chocolate the better for me.

Over winter a good hot drink of an evening all snug makes us fell better, but most conventional drinks are sugar ridden…so Ive done this

Raw Cacao Hot Choc:

1 Tbsp Raw cacao Powder

1 cup of dairy free milk (almond makes it creamy)

1 tsp Maca Powder

1 Tbsp Peanut butter (optional)

And here are the benefits:

• Raw Cacao (and this doesn’t include “cocoa” – they are totally different)
• If you find the taste of cacao too strong, add coconut milk, rice, or nut milk. Avoid dairy, as it will prevent antioxidant absorption
• Get Happy With Cacao : Some days you just need to find your bliss – cacao is one of the healthiest foods, you can consume. Cacao contains the mood improver, anandamide – known as the bliss molecule, which creates a feeling of euphoria.
• Balance Hormonal Mood Swings: Cacao boosts brain levels of serotonin, the feel good brain chemical. When women are experiencing PMS serotonin levels drop dramatically. The benefits of cacao are proven to boost the brain levels of calming hormones and restore feelings of well-being.
• Protect Your Heart and Prevent Cardiovascular Disease: Flavanols an anti-inflammatory and heart protective antioxidant found in raw cacao may protect against cardiovascular disease, reduce the risk of stroke, and help improve blood circulation.
• Create loads of energy and combat fatigue with one of the highest concentrations of magnesium found in this natural food source. Magnesium also helps to protect against osteoporosis, reduces type II diabetes, and lowers blood pressure
• Antioxidant  – 40 Times the Antioxidants of Blueberries
• Better digestion thanks to the fibre found in raw cacao, that stimulates the body’s digestive enzymes.
• Highest Plant-Based Source of Iron
• On a plant-based/vegan diet and looking for iron?  The search is over! Cacao is the highest plant-based source of iron known to man, at a whopping 7.3mg per 100g
•  A Natural Mood Elevator and Anti-Depressant
• Cacao is a great source of four scientifically proven bliss chemicals – serotonin, dopamine, anandamide and phenylethylamine.  These neurotransmitters are associated with cosy feelings of wellbeing, happiness, and can even alleviate depression.  A natural, healthy, delicious (and legal) way to get your happy buzz on.

• Maca Powder (or maca root)
• Maca Can Improve Your Mood
• Several studies have shown that maca can enhance your mood.
• It’s been associated with reduced anxiety and symptoms of depression, particularly in menopausal women
• * It May Boost Sports Performance and Energy Maca root powder is a popular supplement among bodybuilders and athletes.
• It has been claimed to help you gain muscle, increase strength, boost energy and improve exercise performance
• It May Help Relieve Symptoms of Menopause
• Menopause is defined as the time in a woman’s life when her menstrual periods stop permanently.
• The natural decline in oestrogen that occurs during this time can cause a range of unpleasant symptoms.
• It’s Highly Nutritious
  Maca is a rich source of vitamins, minerals, enzymes, amino acids (20 different kinds — that’s just about all of them!), and antioxidants
• Balances Hormones
• For those struggling with anxiety, stress, depression, or mood swings, maca may help alleviate these symptoms, though the evidence for this is anecdotal and its use shouldn’t replace professional treatment.
• Hormone balance is key to regulating sexual function, mood regulation, disease prevention, and much more. Maca’s ability to balance hormones is often credited to its stimulation of the hypothalamus and pituitary glands. It may be the phytonutrients contained in maca that work to balance the endocrine system.
• Physical and mental energy Maca has been used as a remedy for ongoing fatigue. If you find yourself tired much of the time, experiment with maca to see if it helps. Just a small amount could be exactly what you need for a boost! An increase in mental energy and focus has been reported as well.

Wellness Shots

I started making these about a year ago now, after reading up on juicing and also on the benefits of making these little shots. The are perfect for adding the good stuff into the body but they also help ward off nasty colds and flus……yes they are amazing

I LOVE Ginger so I add loads…but again personal preference

I juice it all together and also add Apples and the pour it into little plastic shot glasses and freeze – and take 1 out every night for the next day

Ginger

• I have Loose Leaf Tea, Fresh ginger and add to cooking, smoothies and juices
• Has a long history of use for relieving digestive problems such as nausea, loss of appetite, motion sickness and pain
• Contains very potent anti-inflammatory compounds called gingerols.
• Gingerols, the main active components in ginger and the ones responsible for its distinctive flavour, may also inhibit the growth of human colorectal cancer cells.
• Ginger extracts have been shown to have both antioxidant, anti-inflammatory and anti-tumour effects on cells.
• Warming on a cold day and can help promote healthy sweating, which is often helpful during colds and flus. A good sweat may do a lot more than simply assist detoxification.
• Very effective in preventing the symptoms of motion sickness, especially seasickness
• Anti-vomiting action has been shown to be very useful in reducing the nausea and vomiting of pregnancy
  Ginger has been shown to be effective against exercise-induced muscle pain
  Ginger appears to be very effective against menstrual pain when taken at the beginning of the menstrual period.
  Turmeric 
• This is strong in colour and flavour and I don’t add much, but I sprinkle on scrambled egg, steamed veggies, add to smoothies and juices!!
• Long been used as a powerful anti-inflammatory in both the Chinese and Indian systems of medicine
• Significant anti-inflammatory activity in a variety of experimental models. Even more potent than its volatile oil is the yellow or orange pigment of turmeric, which is called curcumin and it produces no toxicity.
• Has powerful antioxidant & Inflammatory effects.
• It’s combination of antioxidant and anti-inflammatory effects explains why many people with joint disease find relief when they use the spice regularly
• Antioxidant actions enable it to protect the colon cells from free radicals that can damage cellular DNA
• Helps the body to destroy mutated cancer cells, so they cannot spread through the body and cause more harm. A primary way in which curcumin does so is by enhancing liver function.
• Amazing effects of turmeric on the liver’s ability to detoxify
• Good source of vitamin B6
• Cholesterol-lowering effects are the result of the curry spice’s active constituent, curcumin,
• Growing evidence suggests that turmeric may afford protection against neurodegenerative diseases.Lemons
• Lemons are alkalizing for the body: Lemons are acidic to begin with but they are alkaline-forming on body fluids helping to restore balance to the body’s pH.
• Lemons are rich in vitamin C and flavonoids that work against infections like the flu and colds.
• Your liver loves lemons: “The lemon is a wonderful stimulant to the liver and is a dissolvent of uric acid and other poisons, liquefies the bile,”.Fresh lemon juice added to a large glass of water in the morning is a great liver detoxifier.
• Cleans your bowels: Lemons increase peristalsis in the bowels, helping to create a bowel movement thus eliminating waste and helping with regularity. Add the juice of one lemon to warm water and drink first thing in the morning.
• Vitamin C in lemons helps to neutralise free radicals linked to ageing and most types of disease.
• Lemons contain 22 anti-cancer compounds, including naturally occurring limonene; oil which slows or halts the growth of cancer tumours in animals and flavonol glycosides which stop cell division in cancer cells.
• Support Heart Health. Lemons are a good source of vitamin C. One lemon provides about 31 mg of vitamin C, which is 51% of your recommended daily intake (RDI). Research has shown that eating fruits and vegetables rich in vitamin C reduces the risk of heart disease and stroke
• Soothes Toothache
• Helps reduce weight – lemons contain pectin – a type of fibre that helps you feel fuller longer
• Aids in digestion and detoxification
• Antioxidants in Lemons fight free radicals and helps smooth out the skin
• Boosts energy and moods..no need for the coffee and then the caffeine crash.

Sunday is here…and whilst for some it can be a day of rest, for others it may be a day for a long run…or a walk with the family (weather permitting of course in the UK), I like to use Sunday as reflection, and also a chance to prep (or at least write my to-do list) for the week ahead.

I know some people can see “Prepping” as a right ball ache but in the long run….its so much more beneficial.

How do you spend (or like to spend) your Sunday?

Today I went for a walk, in between rain episodes and then came home and had time to prep my work load for the week ahead…Prepping doesnt always need to be about food, here are some ways you can prep your way to success every week:

• Prep your food, make in bulk and pop in the fridge….you can make 2/3 days worth and its stay fresh in the fridge
• Go Food shopping and get the good stuff in, therefore you won’t be tempted to raid the cupboards sunday night or grab crap for your lunch Monday
• Get your gym bag ready or if you first thing, lay your gym stuff out ready
• Book those appointments with YOURSELF…yes those gym sessions and massage/meditation/Classes….see them as appointments with yourself and then you are less likely to cancel or miss
• De-Clutter – a love a good declutter and it works wonders for the mind and the soul
• Get the whole family/your partner on track with you – get others involved so you can support each other
• Go to bed with a positive thought
• Get a good nights sleep

They all seen pretty obvious dont they?? But its surprising how some people think its a lot more taxing

Get prepping…in YOUR way and start you week off how you mean to go on

Jen xx

Sleep and the Effects on your Health

We spend a third of our lives doing it.

Napoleon, Florence Nightingale and Margaret Thatcher got by on four hours a night.

Thomas Edison claimed it was waste of time

We have to sleep because it is essential to maintaining normal levels of cognitive skills such as speech, memory, innovative and flexible thinking. In other words, sleep plays a significant role in brain development.

Lack of sleep has serious effects on our brain’s ability to function. If you’ve ever pulled an all-nighter, you’ll be familiar with the following after-effects: grumpiness, grogginess, irritability and forgetfulness. After just one night without sleep, concentration becomes more difficult and attention span shortens considerably.

With continued lack of sufficient sleep, the part of the brain that controls language, memory, planning and sense of time is severely affected, practically shutting down. In fact, 17 hours of sustained wakefulness leads to a decrease in performance equivalent to a blood alcohol level of 0.05% (two glasses of wine). This is the legal drink driving limit in the UK….WOW!!! (BBC Health)

Its a well known fact that now-a-days we just don’t seem to get enough sleep.

All I ever seem to hear is “im soo tired” and “ I got no sleep last night” and the amount of peoples status’s on facebook say it all! Everyone seems to be TIRED……needless to say MOST people will of probably of spent half the night on bloody facebook doing F all!!

Lack of sleep can seriously stop any weight loss and not only that it can have an overall effect on you Health and Wellbeing. You end up surviving on “Caffiene” and other stimulants, believing that they will truly work.
Most of the time you will wake up feeling rough as toast and wishing that bloody alarm hadn’t gone off….and guess what this then puts you in a BAD MOOD for the rest of your day….or well at least until u get your caffeine fix!

Sleep is FABULOUS….I think its the best invention ever…god bless u Sleep Creator! Sleep helps the body to recover, rest and repair. Also during sleep, the Growth Hormone increase, this is a hormone that is essential for Fat Loss and Health…….something to think about hey!

There are lots of things that can effect sleep:

• Caffiene – this helps raise cortisol levels, increase any wakenings and also puts you into “Sleep Debt” …..as its keeping you alert.
• Any form of Processed Food(especially if you have it as your “last” meal before bed)…seriouslya Pizza at 10pm…is a recipe for insomnia. Its full of those dreaded E-Numbers
• LAPTOPS and TV before bed…come on, I know this has hit a nerve how many of us stay up late watching TV or on facebook etc?
• Alcohol! Now I know when youve had a few sometimes you can fall asleep straight away,but it will only increase your wakenings through the night , as cortisol levels are raised.
• Some prescription Drugs (although this is a case for the medical profession) esp Anti Depressents
• STRESS (see related article)

So what can you do to combat this –its Simples (in my best meerkat voice):

• DONT watch the TV or be on the LAPTOP before bed….you need to unwind in bed. Turn it all off 1 hr before bed
• Take Magnesium (see related article)
• Just bin the caffeine and stimulant related stuff….seriously coffee before bed?? (adenosine is one of the chemicals thought to accumulate during wakefulness,  and caffeine inhibits the actions of this, therefore keeping  you awake!)
• Read before bed, but make sure its NOT something work/study related. Try something easy and simple….a book that doesn’t require the use of your brain
• TULSI TEA!! Mmmmmm
• Look at your Bedroom environment (lighting, TV, comfort)
• Get a “pre-sleep routine” avoid any stressful activities before be, as this cuases the body to release cortisol, which will increase alterness. Do you take problems to bed with you? (an no I don’t mean your partner) the write them down and deal with them tomorrow.
• Look at your last meal…was it clean? Or was it full of processed sh*t and sugar?

Sugar…..do do do dodoooo ohhh honey honey….

Did you know that Sugar is actually seen as an “energy food”…could this be anymore misleading?…There is enough evidence out there that White Sugar actually robs the body of B Vitamins, disrupts calcium metabolism and has an effect on the nervous system…..still want some sugar?

Simple Carbs/SUGAR can cause drastic spikes of Blood Glucose Levels…Simple Carbs/ Sugars are refined and the body doesnt event recognise any benefits from them

Glucose is the form of energy you were designed to run on…..every cell uses Glucose for energy

The more sugar you eat, the more effective your body is in absorbing it and the more you absorb, the more damage you do…..see?? You become “sensitized” to sugar as time goes on.

Because sugar tastes good, it can be very difficult to avoid consuming excess amounts of it. Sugar is habit forming. It is addicting. And that can lead to all kinds of health problems. Sugar has absolutely no nutritional value. Consuming a lot of sugar is the equivalent of taking a daily fat pill.

Some Sugary Facts (based in US…but lets be honest we here in the UK are not too far behind now…)

in 1700 the average person consumed about 4 pounds of sugar a year

in 1800 the average person consumed about 18 pounds of sugar a year

in 1900 the average person consumed about 90 pounds of sugar a year

in 2009 the average person consumed about 180 pounds of sugar a year

Sugar is in soft drinks, fruit juices, sports drinks,spreads, sauces and as mentioned before in most processed foods (all fibre has been removed from processed foods so there is no value to them at all) …any wonder the obesity epidemic is getting worse?

Cereals, Coffee, Tea, Cakes….all comfort foods that were always meant as “treats” are now being part of peoples daily diet.

Even worse…Sugar in excess can actually cause Hormonal changes in the body that will lead to overeating….and sometimes without you even realising

Sugar will:
Suppress the Immune System
Increase inflammation
Increase Blood Sugar levels (leading to Liver fatigue and possibly Diabetes)
Increase risk/severity of Depression

Want to feel better:
Improve your nutrition and REMOVE (or at least cut down) your sugar intake
SLEEP is key
EXERCISE
By doing all this you will soon find dont and wont “NEED” that sugar fix for energy

1 tsp of sugar gives the body the same reaction as a potato, but sugar is an ANTI Nutrient….so it doesnt really help the body in anyway!!
Carbs from Veggies, Fruit and Grains contain more nutrients than from sugar….so its pretty much self explanitary

Sugar is actually found in the majority of the “fat free” food you see out there now….lets be honest if its FAT FREE they have to add something to it to give it some taste….so FATE FREE = CHEMICAL SH*TSTORM!!

When you eat sugar it triggers production of the brains natural Opioids (a key ingredient in the addiction process) therefore when you eat sugar your brain becomes addicted to the release of Opioids…proving again that SUGAR ADDICTION is just as bad as Alcohol and Drugs…….(studies have shown this, Ive not just made it up) scary hey?? Thats why it is so hard for people to step away from the sugary, processed filled foods…because unknowingly they become addicted!!

Sugar = bad health = unhappiness…..meaning sugar is actually an unhappy pleasure….not so appealing when you think of it like that is it.

Ever had that daily fatigue/mid afternoon slump…what do most people reach for? A Sugary filled snack….adding to the adverse effects of Sugar and still believing that it will bring them some energy.

Sugar will raise both Insulin and Leptin Levels and cause Diabetes, High Blood Pressure, Weight Gain and Premature Ageing……not something I think any o us are looking for, I am sure you would agree.

SIMPLE SUGARS:

Sucrose
Found in the majority of processed foods. It contains NO vitamins or minerals so it robs from the body.

Fructose
Only “natural” when found in fresh fruits that contain all the Vits and Mins needed by us.
20 times sweeter than table sugar.
The body metabolizes Fructose in a different way from Glucose and this burden of doing so lies with the Liver
120 cals of fructose results in 40 cals getting stored as FAT
Interferes with brains communication with leptin…which results in overeating

So all these “diet” and “low fat” packaged food you are buying are actually NO GOOD for you at all, they are jam packed full of simple carbs and sugars that provide no benefits and no nutritional value to you and your body….so DONT be fooled by the big LOW FAT Label plastered all over them.

BE wise when choosing your meals….its not just about CALORIES!!!

STEP AWAY FROM THE SUGAR CUBES

How much do you value your Health?

Seems like an easy question, but you wouldn’t believe how many people don’t actually put any value on their Health….

Where does Health rate in your priorities?

Would you choose investing in your Health over that new pair of shoes or that night out?

Now I know these sound like crazy, random questions but its something I often think about.

For me – Health ranks near the top. I would rather invest in my health (Whether that means gym, classes, nutrition, food, time) than buy something materialistic.

Now listen…there is nothing wrong with buying yourself something or enjoying a night out with friends, but when it comes to a choice between that and you HEALTH, what would you choose??

So where is this going I hear you say?….

Well I see a lot of people “wanting” to lose weight/tone up/results and then also saying they’d love to attend a gym/class/buy a dvd/join an online program…..but they never seem to invest or they umm and ahhh it – but then in the same breath will go to starbucks 3 x times spending about £15 a week/go on a night out every weekend spending about £100+/waste a £5 here and there on meaningless stuff and eat out for their lunch (normally crappy food) a few times a week…..Im sure if you added all that up you’d see what I mean.

People say they don’t have the “money” or disposable income to be able to invest in their health and fitness, but will go out splurging on materialistic things/alcohol/ciggies…etc…..guess what, its called “Priorities”

Ruthless?? Maybe so…but you and I both know its the truth.

Ive used the word “INVEST” a lot because thats what it is….when you INVESt in your Health, you are making a commitment and showing how much you value your health, don’t see it as an expense, as this just brings negative feelings and reminds you of nasty bills you need to pay every month.

You INVEST in your home to make it nicer/better/cosy…..so why wouldn’t you invest in your health this way

Investing in your health shouldn’t be seen as a bill…its a MUST

BTW if you have done the things above – it doesn’t make you a bad person, its your life and your choices…but I ask WHY….WHY wont you value your health more??

Spending £5 (ish) on a Fitness Class that is going to get you results (in my eyes) far outweighs that large coffee at a coffee shop

Spending some ££ on an Online Program or Personal Training (in my eyes) far outweighs that pair of red shows you bought, that you cant walk in but you bought anyways and may wear once.

How much do you value your health???/

Its totally up to you what you spend your hard earned money on, but before you moan that you feel fat or that you aren’t getting the results you “deserve” then step back and take a look on what you are investing your money on.

Are you ready to make an investment in YOU and YOUR HEALTH?

Are you ready to VALUE YOUR HEALTH more?

Jen x

At the beginning of a new year, we usually focus what we are giving up – sugar, alcohol, takeaways, bad habits

However, what happens if you focus on what you really want instead of what you dont want?…staying in the positive as opposed to negative

So I ask you, in 2017 what are you saying YES to?

It could be more cash, more success, more meaningful relationships, more FUN, more exercises more healthiness

When you focus on on what you DO want rather than what you DONT want….your thought processes change and its like you are telling the universe…IM READY!!!

Thoughts become things (well Buddha said anyways)…so whatever you think of thats what you attract, so think more of what YOU DO want…and that’s what you’ll attract, I dare you to give it a go 😉

The thing is, when it comes to our dreams we often have a list of no-nos, like if we are wanting to lose weight we say “no weight gain, no laziness” or when we want to find a relationship we say “no losers, no cheaters” but we often don’t think of our yes-yess…. so this means that are attention and focus is more on what we don’t want than what we do want.

So What are YOU saying YES to this year???

Let me know, lets share ur positivities and make 2017 the year we LOVE OUR BODIES and give them what they deserve

YOU ARE WORTH IT (Whether you lose L’Oréal or not haha)

I believe in YOU

Jen x

Busy Working Women workshop 2017

So whats the workshop all about?

Well it’s for YOU..…and all us likeminded women who just find themselves so busy, the workshop is going to give you all the tools you need to really kickstart yourself in 2017 and smash those goals.

Workshop will be Mon 9th Jan at 630pm – £20pp

30 min Fat Burning HIIT Workout – guaranteed to help you burn off all those Mince Pies and Prosecco
30min Easy Fitness Yoga Workout – guaranteed to de-stress you after the Christmas Period and leave you feeling detoxed.
45min talk on my TOP TIPS for smashing your Goals in 2017, fuelling you with all the tools you need to take charge
Handout of TOP TIPS, so that you can start to organise your Health and Fitness Schedule for 2017
Video Presentation (after the workshop) with all my TOP TIPS and lots of advice to really help you, plus you an always refer back to it at anytime if you need that kick
Q&A at the end, so that you can ask me any burning questions or concerns you have about starting this new journey

SPECIAL BONUS – 2 mini home workout videos sent to your email after the workshop

Are you ready to make 2017 the year you shine and smash everyone of your goals?

Then don’t delay, I would LOVE for you to be there and be part of this workshop…with only 10 places available BOOK NOW

Book your space now and know that you are already starting 2017 with your best self in mind.

www.bookwhen.com/jensbookings

Jen x

Love Yourself

Do you Love YOU? I mean deep down really LOVE YOU….and not in a conceted way or a selfie pout kinda way….I mean Self Love.

This is something I have recently started getting into and reading lots of books by Hay House, Mel Wells and looking into lots of research and also through my recent love of meditation from “calm”

Now when I say self love….it may sound weird and some people actually think it’s wrong to love yourself and that’s fine, I mean we are al different after all. But how can you love anyone else or expect anyone to love you when you one love yourself.

YOU are an amazing human being, with so much potential and so much to give….you have gotten where u r now with all of life’s ups and downs and yet here you are living and smiling.

If you were to speak to your best friend the way you sometimes speak to yourself…..how do you think they would feel? Speak to yourself the way you do your best friend whom you love, be your own best friend and show yourself some LOVE.

LOVE YOUR BODY – yes you can – regardless of lumps, bumps, curves – who cares? It’s YOUR body – you live in it and no1 else does…so learn to love it and suck it up buttercup, you have an amazing shell of a body to live in…start showing it some love,instead of finding the flaws and criticising yourself….really look at yourself and smile and see beyond it all. Love your body enough to NOT restrict food and Love your body enough to NOT see exercise as a chore.

LOVE YOU – think of all the people who love you – they do for a reason right? because you are worth it (flick ur hair in the style of L’Oreal if you must) but they love you because they see something special in YOU…..so start looking deeper and seeing that same something special.

LOVE YOUR FOOD – probably one of the biggest relationships we all have is with food…am I right? Love/Hate and all that jazz. We’ve all been “on a diet” haven’t we, we’ve all restricted ourselves and stopped ourselves from eating something we love because of the calories (blahh blahh) – and yes of course it’s good to eat healthy and make the right choices…BUT it is also OK to have a little bit of what YOU LOVE every so often…and when you do DONT beat yourself up about it….so what?? Create a great relationship with food and you will never have to diet again.

TELL YOURSELF “I LOVE YOU” EVERYDAY – I started a book called “mirror work” and it’s 21 days program and it gives you tasks to do – which means talking to yourself into the Miri with positive affirmations, now I don’t mean full on convos and looking like a nutter…but it’s allowing yourself to look yourself in the eye everymorning (or whenever u pass a mirror) and saying out loud/in your head – that I LOVE YOU or some other positive affirmation, rather than a negative comment about yourself…yes at first it seems weird and a little scary but trust me after a few days it becomes norm and also…you start believing and after all that’s all that matters.

ITS OK TO LOVE YOURSELF

Show yourself some LOVE and reach deep inside your heart and soul and start to realise how amazing you are and how much you deserve to be LOVED.

Now go and tell yourself that I LOVE YOU!!!!

Jen x