30 days to a happier you – Day 10 – things to do for free

Sweet and sour

sweet and sourThe other day I heard some children talking about peoples’ reactions when they played their game of sweet and sour.

 

 

Apparently sweet and sour game is where you sit in the back of a Volvo and wave at strangers in others cars. If they wave back they are sweet and if they don’t they are sour! I heard about how one man had showed them a doughnut and another man did a salute. They thought this was great. Children find lots of ways to have fun for free.

Adults can have fun for free too. You might get some funny looks if you play sweet and sour but here are some ideas of things you can do for free.

  • Go to the sea
  • Take a course, there are free courses available at future learn
  • Cook something or invent a new dish
  • Cloud watch…….. Oh sorry I’m back. I just got distracted by some clouds!
  • Put some of your favourite photos in a collage
  • Read. Even if you hate reading there must be a book that you would enjoy. There are sites that find books you might like. Try whatshouldireadnext
  • Music changes your mood in 3 seconds. Choose a belter and sing your heart out. These girls are funny!
  • Be a tourist in your own city. I did this recently in Brighton and had a lot of fun
  • Make your Family tree. Free at most libraries
  • Walk in nature

nature

  • Go window shopping to see what you don’t need to buy!
  • Create something. A scarf, pen pot, book, shed
  • Find a group near you on Meet Up. If you can think of it, there’s a group for it!
  • Watch inspiring Ted talks
  • Look at some art to inspire you or make you wonder what it is!

weird art

 

 

 

 

 

  • Explore. On foot. On a bike. In the car
  • Exercise
  • Try creative writing or even a blog
  • Create a new outfit out of your existing clothes
  • Watch animals
  • Learn a new skill
  • Try some adult colouring
  • Create a mission for yourself – maybe see all the Royal Parks or local parks in your area? Visit all the libraries? Find the local markets?
  • Help someone else – Radio 1 have a great thing at the moment where you can give an hour to help others
  • Grow something

Peter Glazebrook from Newark kisses his world record breaking onion that weighed in at 18lbs 1oz, beating his previous world record by almost 2ozs, at the Harrogate Autumn Flower Show. PRESS ASSOCIATION Photo. Picture date: Friday September 14, 2012. Glazebrook took six first prize awards in the Giant Vegetable classes at the show. Photo credit should read: John Giles/PA Wire

 

 

 

 

 

 

 

You will notice that most of these you can do alone. This is because if you make your own fun and happiness first, you become self-sufficient in your happiness and rarely bored and lonely.

I would love to hear your ideas of free things to do. Please add them to the comments and share them!

Here’s the plan:

  • Read your gratitude list often
  • Make sure Mind COP is on patrol
  • Pick one list from the list, do it and see how you feel
  • Feel free to share this post on facebook or twitter!
  • Like me on facebook

Happy hug 🙂

Honey

30 days to a happier you – Day 9 – you tell fibs

30 days to a happier you – Day 9 – you tell fibs

Is this your Mind COP?

Yesterday you met your own mind COP by imagining what you mind COP looked like, sounds like, wears…

Maybe one of these?

coprobocop1dogcop

 

 

 

 

 

 

 

Today we are going to look at how your mind COP will catch those criminal negative thoughts and keep your mind safe. For the past week you have been keeping a note of your negative mind chatter in your notebook. Now is the time to have a good look at what you have written and start working on making some changes to how that chatter might make you feel bad.

Let’s see mind COP in action.

Catch them: You’ve been catching mind chatter for nearly a week. You should have a pretty good idea of what yours is saying to you and who your criminals are.

Own them: These are your thoughts. You created them. You can acknowledge them. Consider them and choose whether to discard them or whether to arrest them.

Protect yourself: You protect yourself by arresting the negative thoughts, examining the evidence and deciding whether to charge them or give them a warning.

Here’s an example based on the losing your job example negative thoughts we looked at yesterday. Read each thought from left to right to see how Mind COP works.

Catch them Own them Protect yourself
‘I should have worked harder’ I did work hard though Maybe they didn’t really appreciate me?
‘Why didn’t I take that course to learn more’ I did a lot of development in that role This is a chance to learn something new
‘I’m no good’ Is everything I’ve ever done no good? I’ve achieved a lot
‘I’m unpopular’ With those that love me? I matter to the people that matter to me
‘Why me’ I was one of 10 I will find a better fit
‘I’m not clever’ I was the problem solver I need a new challenge
‘I’ll never get another job’ Have you tried? I wonder what job I will love?

 

You can see how Mind COP is examining each thought and looking at it in a different way. One thought does not make a truth. One thought may seek evidence from the subconscious to support it, but Mind COP doesn’t fall for this.

Mind COP is objective and realizes that thoughts tell stories but their alibi is weak when questioned. Mind COP wants to hear from the witnesses and sort out those criminal negative thoughts.

You tell fibs

You see when you tell think a negative thought it’s probably not true and your Mind Cop might make this face!

youthinkwhat

So the next time those pesky criminal negative thoughts are doing a ‘wrong un’ in your mind, just see them scarper when Mind COP comes along and bangs them to rights.

Your time is precious, don’t waste it

How much of your precious life are you going to spend thinking negatively?

Think about it, how much time are you going to think about negative situations, obsess about the things that went wrong it your life, worry about things that happen or might never happen? Two hours a day? Which is 14 hours a week. Which is 60 hours a month. Which is 730 hours a year. Which is 30 DAYS A YEAR of feeling bad. What could you do in 30 days? A lot! In our example of losing the job, that is 30 days of enjoying the freedom of not working and exploring options for a new career whilst feeling happier.

Life is full of twists and turns, ups and downs and change. By learning to manage your thoughts you will be more resilient in the tough times and happier on the whole. You are not your past, your current situation or what people say about you. You are so much more than that and you can shine.

  • Write your own table of negative mind chatter in the same format as above and set your mind COP to work
  • Read your gratitude list often
  • See you tomorrow

Happy hug 🙂

Honey

How fermented food helps your health

How fermented food helps your health

Many people don’t realise how fermented food helps your health but there is an ‘underground’ society of people that do and this movement is getting stronger 🙂

I’ve been into probiotics for some time and have always wanted to learn how to make my own fermented foods like kefir, sourdough bread, sauerkraut and the fermeted drink, Kombucha. And recently I went on a workshop in Shoreham, West Sussex to do that so I will share that with you in this post.

 

Gut health

Did you know your gut is referred to as your second brain? Your gut is very important to your overall wellbeing. There is ever growing evidence to the effect it has on your mental and physical health. Improving your gut health will give you better immunity, more efficient digestion and less stress. Because your digestion is better you will have more energy – yay.

In your gut there are trillions of bacteria that help you process food, produce nutrients, and fight disease. You might remember seeing adverts on TV about ‘healthy bacteria’ and this is what I am talking about here.

A great book on the subject is Gut by Giulia Enders

 

There are three things you need to do to look after your gut bacteria

 

  1. Make sure you have enough good bacteria
  2. Make sure that they survive
  3. Don’t deplete them

1 – You put healthy bacteria in by eating probiotic foods that contain them.

2 – You preserve them by eating probiotic foods that support them.

3 – You protect them by being aware of what depletes them and that is stress, antibiotics, steroid medications and stomach bugs.

So what can you do to improve your gut health?

 

You can take a probiotic supplement or eat probiotic food like sauerkraut, kimchi, miso, coconut kefir, yoghurt, kefir and apple cider vinegar.

You can eat prebiotic whole foods. Certain foods feed and support the growth of good bacteria. Raw onions, garlic, dandelion greens, artichokes and bananas are some of the best.

Keep hydrated. Your gut needs water to keep bacteria and waste moving through your digestive system, which will help prevent constipation and bloating. Dehydration affects your bacteria balance.

Eat less sugar as it feeds bad bacteria and you are more interested in the good ones.

Reduce your stress levels. Stress makes your brain go into fight or flight mode, causing your digestion and blood flow in the gut to slow down and digestion is not as effective.

Making fermented foods which help your gut bacteria

fermented food

 

Making fermented foods is an interesting experience and when the scoby comes out that’s exciting! I learnt at a workshop with my local Homoeopath, Therese Eriksen

During the workshop we made:

Sauerkraut – a kind of pickled vegetable. We made red cabbage and another of carrot and ginger. You can have a little bit on the side of practically any meal to add some lovely flavour. It keeps well too.

Sourdough bread – a bread make without yeast which some people find easier to digest. Once you’ve mastered the basic recipe the world is your bread basket as you can add herbs, cheese, sundried tomatoes. YUM

Milk Kefir – A ‘live’ drink that you make from grains (main blog picture). You can drink it straight if you are hard core or make smoothies with it or flavour it.

Kambucha – Is the tea teetotallers champagne! It’s made with a scoby which I have put a picture of below. It’s a weird disc thing that you put in tea to make the Kambucha but then it takes on a life of its own and grows!

scoby

In Copenhagen Kambucha is readily available, they know it helps them get Hyggey 🙂

 

Let the fermenting commence!

So now my kitchen is full of kilner jars doing their different things. I’m so excited about having fermented foods in my life that I’ve made myself.

One of my guiding principles of life is to cradle my health (mental and physical) like a newborn baby. Not in an obssessive way, but it’s very high up my values list. I want enough energy to fulfil my dreams and enjoy my family. But I am conscious this takes effort and thought. Effort in the sense of eating right and making time for exercise. And thought recognising when thinks are out of balance and addressing it.

In life, the effort has to be worth the reward. I am going to try to maintain my fermented food supplies as the reward is better health and more energy. That has to be worth it!

If you want to learn how to make fermented foods with the Therese you can book through her website or Facebook page.

5 great smoothie recipes you’ll want to try

5 great smoothie recipes you’ll want to try

5 great smoothie recipes you’ll want to try

Earlier this week I blogged about easy ways to eat more healthily. One of the suggestions was by having smoothies. Before we look at 5 nutritious smoothie recipes, let’s cover some smoothie basics.

The reason healthy eating interests me is I am  a Hypnotherapist so I work with people’s minds but in many cases, treatment is about the whole person; mind, body and spirit. I like to keep fit and healthy on a personal level so you could say I have a healthy interest!

How are smoothies different from juices?

Juices extract the liquid and nutrients from the produce that you are juicing and leave behind the pulp. This means you end up with a thin juice, full of nutrients. You should include more vegetables than fruit in your juice or it will be laden with fruit sugars and this will affect your blood sugar. There are different levels of juicer depending how serious you are. The leading person in the juice industry is Jason Vale and he offers free juicing programes several times a year.

Smoothies blend the produce to a thicker consistency and there is no left-over pulp. Smoothies you buy in the shops are often full of sugar from the high fruit content and less nutritious than the ones that you can make for yourself.

What can you put in your smoothie?

Smoothies are a good way to bring healthy foods into your diet easily as no cooking is required! You just whack it all in a suitable blender (some people swear by the Nutribullet. And the Vitamix is the Rolls Royce of the blender world) and it’s ready to drink/eat.

Smoothies can keep you full for hours if you include protein. Your body will love the fibre, vitamins and dense nutrients. You could get your 5 a day in one hit (although it’s now thought we should be aiming for 7-10 portions of fruits and vegetables a day).

Once you start ‘smoothi-ing’! You might want to start create your own recipes. Here are some ingredient ideas. Make vegetables the main ingredient, add some fruit for sweetness, a supplement or two of your choice and a protein to keep you fuller for longer:

Vegetables and fruit

green smoothie

Vegetables

  • Cucumber and celery both provide a lot of juice and are full of nutrients
  • Coconut water which is full of electrolytes or coconut, oat, rice of almond milk.
  • Leaves such as lettuce, rocket, kale and watercress (did you know watercress contains lots of vitamin c)
  • For the brave – cabbage, broccoli, cauliflower, sprouts which all all very good for removing toxins and providing vitamins and minerals.

 

Fruit

  • Pineapple (reduced inflammation)
  • Blueberries – (said to improve memory)
  • Apples & Pears  (which are also good for good digestion)
  • Lemons and Limes (which help alkalise the body)

 

Supplements

You can add lots of healthy supplements to smoothies too such as:

  • Bee pollen is full of enzymes, vitamins and minerals.
  • Aloe Vera has antiviral and antibacterial properties.
  • Supergreens are nutrient packed dark green vegetables.
  • Chia seeds are loaded with nutrients and are among the healthiest foods on the planet.
  • Flax seeds are full of omega essential oils and are also good for the digestion.
  • Goji berries contain a wide range of antioxidants, amino acids, vitamins and minerals.
  • Raw Cacao is a top source of antioxidants and contains an abundance of magnesium and iron.
  • Acai is high in antioxidants and Omega-3 oils.
  • Maca powdera is a mineral-rich food supplement powder.
  • Probiotics such as kefir to keep your gut healthy.

A great place to get healthy supplies from is Healthy Supplies. They are based in West Sussex.

Protein

You can also add some sort of protein as if you include a protein you will stay fuller longer and protein is particularly beneficial after a workout. Some good proteins for smoothies are:

  • Avacado
  • Hemp protein
  • Pea protein
  • Whey protein
  • Peanut butter
  • Natural live yoghurt

 

Here are 5 great smoothie recipes you’ll want to try

  

 

This blog is one in a 30 day series about self-development and practical lists we will be making to enhance our lives. I’m using these blogs to provide coaching and advice in my capacity as a qualified coach and Hypnotherapist working locally in West Sussex and Worldwide on Skype.

 

Quick review of yesterday’s list:

Yesterday you wrote a list of  chunks of your life and what they might be called. Did anything on that list surprise you?

 

Today’s list:

Today’s list is one of your easiest ways to health. Just make a list of the smoothies you are going to have this week and the ingredients you need to buy to make them. If you make a delicious smoothie of your own or already have a recipe to share, please put it in the comments. We would love to try it!

See you tomorrow.

Honey

x

 

How to relax without a holiday

How to relax without a holiday

How to relax without a holiday

This is meant to be the peak time of year when people book holidays. Maybe it’s the January blues or just the desire to go somewhere warmer! One of the main things that people want to do when they go on holiday is to relax. To ‘escape from it all’. But what if you could could ‘escape from it all’ anytime you wanted to?

So what ways do you currently relax? With a glass of wine or a beer at the end of the day? With a bubble bath? With yoga? Everyone’s techniques and strategies are different.

There is physical relaxation and mental relaxation. They are interlinked and often relaxing one, relaxes the other. For example, if you’ve ever had a massage you might notice that when you lie on the massage table you are still thinking about the day’s work, or your kids, or your partner or your mile long to do list but as the treatment progresses, those things seem to ease and you are able to enjoy lovely ‘floaty’ feelings.

Build relaxation into your mindset

But what if you didn’t need to get to the point where you feel desperate for the need to relax on holiday or to unwind with a massage? As a Hypnotherapist, I spend most of my life in a relaxed state (don’t worry, I still get lots done). So much so that when I go on holiday I have plenty of energy for sightseeing and exploring! Because I have built relaxation into my mindset and make it a priority and you can too.

A lot of my clients say ‘they think too much’ or they ‘can’t switch off’ and then they have Hypnotherapy and say ‘wow!’ because it is a truly deeply relaxing state like no other. A state where you can just be and have lovely thoughts and visions in your subconcious (like meditating but better). Once you have connected to this deeply relaxed state, you will want to do it again! I give my clients recordings to listen to at home.

 

Do you have 12 minutes spare to relax?

Just share from this box and you’ll be able to download a fantastic audio that will help you relax. I’ve been told that this is a really easy way to switch off and relax because all you have to do is lie down and listen!

So how else can you relax?

The benefits of relaxation include lowered blood pressure and reduction in the thickening of the artery walls. Also slower age related memory loss and brain-cell deterioration. Being relaxed also improves your digestive process.relaxing water

  • Improve your breathing, Breathing is our life-force and we take it for granted! Just try this. close your eyes and monitor your breathing for a couple of minutes. Then slow it down slightly and notice any difference. “Learn how to exhale, the inhale will take care of itself”  – Carla Melucci Ardito
  • Progressive muscle relaxation. Lie down. Work from up to down your body or down to up. Tense the muscles in your feet and then relax them, then do the same for your legs, your buttocks, your stomach, your arms, your hands and lastly your face.
  • Yoga. There is a 30 minute yoga flow here
  • Try sitting quietly and focusing on your heart. When you have settled, place your hand on your heart and take slow and considered breathes and really connect with your heart.
  • Shake your legs and hands for one minute. When you finish you will feel relaxed.
  • Take a nap.
  • Play some relaxing music.
  • Use aromatherapy  oils around your house. Lavender, neroli and ylang ylang are relaxing.
  • Make a space in your home where you can relax.

Add your ideas for ways to relax in the comments. We would love to hear them.

The important thing is once you build relaxation into your life, it becomes a habit. You mind understands what is required and does it for you more easily. It will soon be second nature:)

This blog is one in a 30 day series about self-development and practical lists we will be making to enhance our lives. I’m using these blogs to provide coaching and advice in my capacity as a qualified coach and Hypnotherapist working locally in West Sussex and Worldwide on Skype.

Quick review of your tenth list list:

Your tenth list was about judgements you might hold. Were there any surprises on that list for you?

Your eleventh list:

Your eleventh list is simply to make a list of ways you can personally relax. Choose things that appeal to you, that fit into your life. Even if you were to relax for 2 minutes every day you would feel benefits in a week.

See you tomorrow.

Honey

x

Did you get a fit-bit for Christmas?

Did you get a fit-bit for Christmas?

Did you get a fit-bit for Christmas?

‘They’ say we should be doing 10,000 a steps a day to be healthy. If you got a fit-bit for Christmas, it will count your steps each day and you might be looking for ways to increase your activity. Maybe you’ve joined a gym or bought an exercise DVD to do at home. Maybe you haven’t really got into anything yet and are finding it hard to motivate yourself.

A ridiculously high percentage of people that join the gym each year in January stop going by February. This might be because they didn’t find something they loved doing. If you find something you love to do you won’t want to stop doing it!

You might need to try a few different things before you find the right exercise for you. Some people enjoy a bit of Zumba and others are not so keen but love to swim or run. You’ve just got to find your thing (or things).

 

Here are some ideas of things you could try!

 

trainers

 

1.     Max HIIT workout: HIIT is very high-intensity interval training. It burns major calories in less time. This seven-minute HIIT workout is the perfect circuit to raise your heart rate while working your entire body.

2.     Spinning which is basically cycling indoors: See it here

3.    Tabata workout: Tabata is a type of HIIT workout that involves 20 seconds of max training followed by 10-second rests, for a total of four minutes. This 10-minute Tabata workout video includes two intense circuits along with a quick warm up and cool down.

4.   CrossFit workout: CrossFit is for serious athletes. You can see what it is like here

5. Pilates is great for your core, see what it is like here.

6 – Circuits is a mixture of everything; weights, running,  squats and lots of other things. See it here.

7. Kickboxing is just as it says! See it here.

So do any of those take your fancy? would love to hear about what sort of exercise you have tried and what your experience was.

It is often said that when you do something for 30 days it becomes a habit. Howeve, if you are doing something you like aswell as it feeling like more of a natural thing to do, the fact that you enjoying it will be enough to pull you back time and time again.

 

If you need help embarking on a healthier lifestyle….

If you want to stop smoking to help you in you quest for a healthier lifestyle the easiest way to stop really is with Hypnotherapy. I offer a 2 session stop smoking treatment to get you stopped for good. I do mine in 2 sessions as I have found the results with 2 sessions to be excellent.

Other ways Hypnotherapy can help with fitness is by focusing the mind on sports targets for running and strengthening motivation for all sporting events. The mind is just as important as the body for exercise!

 

This blog is one in a 30 day series about self-development and practical lists we will be making to enhance our lives. I’m using these blogs to provide coaching and advice in my capacity as a qualified coach and Hypnotherapist working locally in West Sussex and Worldwide on Skype.

 

Quick review of yesterday’s list:

Yesterday you wrote a list of things of things that were special about you to put on your CV. Did you manage to weave those into a personal statement?

Your ninth list:

For your ninth list I would like you to consider writing 2 lists. The first list is a list of all the reasons you think you should or reasons you want to exercise.

The second is exercise you could try and how you will fit it into your life (it can be difficult to imagine how you can fit it into your already jam packed life at all but that’s the reason you wrote the first list).

If the reasons on your first list are strong enough, you will find a way to fit your exercise in.

See you tomorrow.

Honey

x

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