Your Backpack

How often do you take on others problems and try to help them solve them? So often we take on the toils of others out of pure love to ensure they are safe and out of harm. When you work in an industry where helping people is your main trade you tend to bring this into your personal life too. Part of the hardest thing about being in industries where helping other is your key focus is where do your create that boundary. People are drawn to you because you are a helper, you are nice but then tend to drop you as soon as you are unnecessary. As humans its a natural instinct to be wanted to be needed. We like the idea that someone wants us or needs us. Especially as females we are providers, that what we are created for, to create little humans and provide for them. What I tend to find is I get too emotionally involved in those I care about, I feel their pain when things go wrong, I want to carry and nurture them to make sure they are pain free, but what you have to remember is everyone has to carry their own backpack. One of my friends pulled me aside the other day. With a lot of change happening in my life right now, it causes major unsettlement with emotions which causes you to over worry, over think and over emotionalise everything. She told me this story about your own backpack. Everyone has their own life backpack they have to carry. Everyones each individual backpack is pretty heavy, its full of everything in your life, your worries, your fears, your emotions, your trophies, your winnings, your dreams – everything. Everybody has one of these backpacks and everyones backpack is pretty darn full. You can’t unload someone else backpack onto yours, because how will you then be able to climb the hill? All you can do is hold their hand, support them, and encourage them to the top. SO here is my weekly motivation for you. If you are trying to help someone else unload their backpack. STOP. Support, cry with them, hold their Hand, encourage them BUT you cannot take on their backpack as well as your own. What I suggest for you this week is to support. If you can feel someone struggling, reach out. Ask them if they are okay, let them know you are there to support. Let them know that we can all talk about our backpacks, and we can all support each other. But remember you have enough in your backpack alone. You need to focus on that.

Lots of Love.

Jayne xxx

Body Image: What’s positive about you?

Ladies and gents, one thing that’s always a hot topic is body confidence and body image. For many years I was completely obsessed with having THE perfect body, or having THE leanest because that’s how I felt people judged me. Don’t get me wrong I find it hard in my 30’s not to wonder if the reason I’m single is I feel myself have the body of a child still and a lot of the time struggle to accept exactly how I look, but that’s another matter that I will come on too. But the bottom line is, yes we all want to strive to look a specific way and yes we may want a bigger bottom, a smaller waist or want abs, but with all these different body shapes come all sorts of beautiful people. Really what is the essential matter is what lies within yourself. The words you tell yourself, your words you tell others, the patience you give yourself and the kindness you give to yourself and others. I became so frustrated at my body this year I even decided I was DEFINITELY going to go and buy myself some boobs. Had the consultation, got everything sized up and then I stopped myself for a moment. What were the reasons I was doing it? It was because I was struggling to accept myself the way I was. I looked at all these woman around me, who looked like woman, and I couldn’t accept that I didn’t look like that. But what I represent and what I do is about helping others embrace their bodies and shining through from the inside. So I took a moment, roughly around about the time I went to Tenerife to take a step back and reflect on things. What are the things people tell me:
– I have incredible legs
– I have a pure heart
– I care about everyone
– I am passionate
– I am inspiring
– I have an amazing smile
– The best one I have ever had is I can light up the room with my positive aura.

When I stepped back I thought, if I was to get that done, I had to be doing it for me, not because It made me worry I wouldn’t meet someone who would accept me. Then it clicked, Someone who is meant for you will accept you exactly the way you are through everything. When I had the consultation and looked at my body with them I was like it looked weird. It looked weird because I spent so much time accepting my body as this tall, lean, athletic and thin looking human. For the first time in many years I was actually really healthy and happy with everything, especially in my approach to food. Other things were booming for me, my career, my friendships so really why was I standing there beating myself up about having a body surrounding a heart that can give so deeply to everything I do. So why am I writing this. I am writing this because we all face these issues. We all face times we just think I hate my body, I wish I was a specific size, I wish I had smaller this or bigger that. STOP… what I want you to do is take time out today to tell yourself what’s positive about you? What would you never give up about yourself? Who are you? What amazing things are happening for you right now? What do others say they would love about you? Focus on the positives, not physically but emotionally. Beauty and Bodies are only skin deep. Beauty fades, bodies change and when you are old and wrinkly you don’t want to look back and say I spent 30 years of my life hating on myself and not living life with vigour, fun and confidence. So go out there today, stop worrying about everyone else, start Walking proud whatever body shape you are, smile in the knowing that you are you, and that is the best version you could ever be.

All my Love
Jayne xx

Vulnerability

“Courage starts with showing up and letting ourselves be seen.”

Vulnerability – I hate the feeling of being vulnerable I don’t know anyone who doesn’t. It makes me feel exposed, fearful and anxious. But when we enable ourselves to be vulnerable we can create this incredible journey of facing our fears because let’s be honest most of our fears make us vulnerable. Usually one area of fear can have a massive uptake for the rest of our days – we need to remember bad moments should only be a moment not an entire day. I have been feeling very fearful lately of putting myself out there. My entire life this fear held me back from so many areas, and every leap forward really was facing so many fears. I had always been so afraid of being set up to be completely taken out with embarrassment – which lead back to an experience I went through at 6 (in my book), but even though I worked through it with a therapist I still battle with this idea of being made a joke of and being embarrassed with who I am. My way of dealing is setting a goal so large and absolutely smashing it out of the park so I tend to then create this empowerment trip to prove myself that I am not that person, which becomes very tiring and then we go round in this circle of self doubt, criticism, vulnerability, facing fears, creating empowerment, building strength and then restarting to doubt again as I envisage I am being the joker or irritating (which is exhausting and I tend to need a time out) and then the next empowerment trip starts (tiring reading it isn’t it). I get so many of you message me asking how I manage to seem to have it all together. Honest truth is – I don’t. No one really has everything together, but what I am really good at is creating a strategy and path and being completely authentic throughout the whole process. Sometimes being honest doesn’t earn me the best brownie points as I tend to say what I think – something I used to be so afraid of to fit in…. WHAT is the point in trying to fit in when we are all meant to be unique? So here is my little Monday motivation for you. Everyone is facing a battle you might not know about – whether thats relationships, self esteem, career, body, mind, loneliness, fears, mental health… what we can all do is be more authentic? Be vulnerable, be the courage. Don’t inspire others by being perfect, inspire others by how you deal with your imperfections. Just listen… to your heart, to your head and be kind to yourself and those around you ❤ Happy Monday!

Strategy to Taking Control of Your Fear

  1. Breathe
  2. Remind Yourself That You Can Handle Anything
  3. Remember bad moments are only a moments
  4. Feelings and emotions are temporary
  5. You can only manage what’s in your control – other people are not!  Focus on all that only you can control and that is your own emotions and headspace. 

You Were Born to Be Real Not Perfect


Are you a sufferer of perfectionism? I know I am! Something I battle on a day to day basis. From striving to be a top 2%er and striving for excellence in everything (work, life, friendships, relationship) I have to try and not allow my mind to overthink it, over plan it and overanalyse everything. Sitting writing this as my flight Is delayed in the airport for a solo escape to get some rejuvenation and refresh my mind and body. We can be a nightmare to live with or be friends with. My major level of perfectionism is planning everything down to smallest T. I hate starting my day without a plan. Plans keep me motivated, keep me regimented and keep me on time! But from time to time we mess it up, the plan doesn’t happen, you have a rough day, you feel not so positive, but what do you do? You bounce back – usually with massive vengeance. I struggle sometimes to embrace when times are a bit tougher or I am hurting… mostly due to the fact that I like to be that beacon, that hope, that light and positive smile. You can inspire more people by being real and sharing you experiences than pretending it is all okay. I love this phrase above, you were born to be real, not to be perfect. So here is me being real. I am taking a few days out from life to get my soul right and rest my head and heart. Ill be back bigger and better with a fresh outlook, positive mindset and renewed energy! It’s okay to admit it and it’s okay to take a step back and put yourself first.

If you are struggling at the moment to find calm within you. It is okay to just be real. Speak about it, talk it through, write it down, ride the waves of emotions and remember to take time for you. Take time out to remember who you are, what you need and how you can keep a smile on your face.

Lots of love

Jayne xxx

Eat Your Self BeYOUtiful: Foods that make you look beautiful

Eat Yourself Beyoutiful.png

I have been doing alot of research on this recently mainly because when I moved to London, your life becomes so fast paced and theres so many other factors contributing to your life that my skin just couldn’t cope. I have been trialling and testing lots of different things to try and boost my glow and enhance my skin to stop it looking so tired and dull with the pollution down here. In combination with stress of a much more fast paced life my body and skin were like no more. The key thing I knew I could fully control to ensure at least good skin can be nourished and that is only by consuming foods that help enhance your skin. Here are my top 5 foods for a clearer, more glowing complexion:

  1. Salmon
    • Wild Salmon is one of the best food sources for omega-3 fatty acids, which helps keep your skin supple and moisturized. Salmon also has selenium, a mineral that protects the skin from sun exposure. The vitamin D in salmon keeps your bones and teeth strong and healthy, too.
  2. Avocado
    • The avocado is a beautiful fruit packed full of healthy goodness, so much so that to only eat it and not utilize its full potential by also applying topically to the skin and hair would be a crime to Mother Nature herself!

      The nutrient dense and creamy fruit – affectionately referred to as ‘nature’s butter’ – is an excellent source of over twenty vitamins and minerals, including vitamin B, C, E and K, riboflavin, niacin, folate, pantothenic acid, magnesium, potassium, lutein, beta-carotene, omega-3 fatty acids and anti-ageing antioxidants.

       

  3. Walnuts
    • Walnuts are an excellent source of anti-inflammatory omega-3 essential fatty acids, in the form of alpha-linolenic acid (ALA). Walnuts are also rich in antioxidants, including being a very good source of manganese and copper. They are also a good source of molybdenum and the B vitamin biotin. They are super high in Anti-Oxidents so makes an amazing to help repair and promote clear skin.
  4. Sweet Potato
    • Sweet potato is considered as an excellent source of natural, health-promoting compounds known as beta-carotene and anthocyanin. Beta-carotene is known to reduce the risk of several chronic diseases, including cancer, cardiovascular diseases, age-related macular degeneration, and cataracts. Anthocyanin fights pigmentation and provides anti-inflammatory benefits to the skin. Vitamins A, B, and C have antioxidant properties that help in fighting against damage caused by free radicals. Eating the skin will add more nutrition to your plate such as fiber and potassium. Also baking them is a better choice than boiling. Boiling can cause water soluble nutrients to be lost. Sweet potatoes are a great source of vitamin A. Vitamin A is important for keeping your eyes and skin healthy.
  5. Dark Chocolate
    • Flavonols are antioxidants that help your skin protect itself from UV damage (hello, fewer wrinkles) fight free radicals (so long, sun spots) and increase blood flow (i.e. dewy glow!). In one study, flavonols in dark chocolate even improved skin hydration and thickness—both mega important for young-looking skin.

The Benefits of Being a dark chocoholic 

Hurrahhhhh! It’s okay to eat chocolate… but of the darker variation. I love chocolate, I get mocked about it at work because I always need my chocolate hit around about 2pm. I’m a proud chocolatier but why is Dark chocolate so good for you? Let’s have a look at some of the benefits to your health and wellness: 

  1. scientific studies have shown eating dark chocolate can improve brain function. When you need that boost mid afternoon don’t go for a coffee grab 2 squares of dark chocolate! 
  2. It’s good for the heart and circulation. A recent study found that dark chocolate helps restore flexibility to arteries while also preventing white blood cells from sticking to the walls of blood vessels – both common causes of artery clogging.
  3.  It can help you lose weight. Neuroscientist Will Clower says a small square of good choc melted on the tongue 20 minutes before a meal triggers the hormones in the brain that say “I’m full”, cutting the amount of food you subsequently consume. Finishing a meal with the same small trigger could reduce subsequent snacking.

Amazing!!!! So why not switch your chocolate habits over to the dark side and get your flavonoids, anti inflammatory and antioxidant effects with dark chocolate. 

Being beYOUtiful: Love You

As I am excitedly on my way to my first ever The Best You Expo, I felt the need to write a wee blog about what “beYOUtiful U” means. Someone messaged me the other day thanking me for my work towards helping people develop self love. This is entirely what beYOUtiful U means. Why have I started working towards this?

As you go through life, you hit peaks and troughs all the time – its inevitable! Even the most powerful, and most positive and focused people in the world do – its part of life. But what seperates people is how they respond and react to it. What is the difference between those who achieve great success and those that don’t? It’s how the react to failure. I have been to listen and engage with a couple of the top speakers in my industry now, and learning and understanding where they have come from. Each and every single one has a story from utter despair to rising up and achieving brilliance! It wasn’t given to them on a  plate. But its not through just sheer guts and determination, the resounding link between them all, is they all found and realised that only through self love and self happiness that you will ever find contentment and peace in your life, and this will enable you to achieve greatness. “beYOUtiful U” is targetted towards anyone who has wants to change their lives, who maybe at the moment find themselves struggling with accepting who they are, or feel someone is holding them back from being their best self, or you are a little lost with where you are going in your life. The #warriormovement is to help enable us all as a tribe to help you develop and create self love. Your Vibe attracts your tribe as they say. Everyone is going to attract different people in to your life. What I want to create is acceptance that yes not everyone is going to like you and not everyone is going to get you, and enable you to go: thats okay! Because usually you don’t get them either, and thats okay too it just means you are not vibing on the same level. By developing and absolutely 100% adoring who you are in your full glory will enable you to stop self doubt in these situations. It will mean that you can express yourself, be fully comfortable in your own skin and beYOUtiful in YOUR OWN WAY. Remember no one else can be you, tell you who you are or control you! ONLY you! Go and shine today and remember to be beYOUtiful.

2bb756012547238cda78fead22734c4c

Meals that will make you go mmmmmm

Have you thought about your nutritition plan?

Creating your plan requires some research to help you create something that you look forward to eating. Websites I find useful are:
BBC Good Food | Good To Know | UKTV Healthy Recipes
BBC Good Food Healthy Recipes also have an app on the App store now which makes it even more convenient.

So why is it important you take the time to enjoy the food your eating?

Boring diets, with repetitive and flavourless food are more like to end in a failed diet than those that have flavour and variety.
You have to think about what you fancy, you will normally have to prepare the night before and the best thing about this is that you can have an indian less all the fat and additives for only 300 calories!! Result. Let me share with you some of the top healthy recipes that I have tried and tested.

My Top 5 Healthy but Delicious Meals

5) Salmon Burgers (Found on BBC Good Food)

Salmon Burgers are great for grilling, barbequing or oven cooking.
Salmon is high in essential fatty acids and is great for getting some protein.
Enjoy these salmon burgers with some salad and a small amount of wholemeal Rice.

PER SERVING
292 kcalories, protein 29g, carbohydrate 7g, fat 17 g, saturated fat 4g, fibre 0g, sugar 6g, salt 0.83 g

Ingredients (Serves 4)
4 boneless, skinless salmon fillets , about 550g/1lb 4oz in total, cut into chunks
2 tbsp Thai red curry paste
thumb-size piece fresh root ginger , grated
1 tsp soy sauce
1 bunch coriander , half chopped, half leaves picked
1 tsp vegetable oil
lemon wedges, to serve

Method:

Tip the salmon into a food processor with the paste, ginger, soy and chopped coriander. Pulse until roughly minced. Tip out the mix and shape into 4 burgers. Heat the oil in a non-stick frying pan, then fry the burgers for 4-5 mins on each side, turning until crisp and cooked through.
Meanwhile, use a swivel peeler to peel strips of carrot and cucumber into a bowl. Toss with the vinegar and sugar until the sugar has dissolved, then toss through the coriander leaves. Divide the salad between 4 plates.

4) Spanish Rice & Prawn One Pot

Get a Taste of The Mediterranean with this amazing Paella Style Dish. I absolutely adore this dish, I tend to have it on the rare occasion due to high carbohydrate content. But if you have really worked hard all week and fancy a bit more of an indulgent meal. Try this one, absoloutely delicious and only 7g of fat.

PER SERVING
356 kcalories, protein 19g, carbohydrate 59g, fat 7 g, saturated fat 2g, fibre 4g, sugar 7g, salt 0.85 g

Ingredients
1 onion , sliced
1 red and 1 green pepper , deseeded and sliced
50g chorizo , sliced
2 garlic cloves , crushed
1 tbsp olive oil
250g easy cook basmati rice (we used Tilda)
400g can chopped tomatoes
200g raw, peeled prawns , defrosted if frozen

Boil the kettle. In a non-stick frying or shallow pan with a lid, fry the onion, peppers, chorizo and garlic in the oil over a high heat for 3 mins. Stir in the rice and chopped tomatoes with 500ml boiling water, cover, then cook over a high heat for 12 mins.
Uncover, then stir – the rice should be almost tender. Stir in the prawns, with a splash more water if the rice is looking dry, then cook for another min until the prawns are just pink and rice tender.
TIP If you don’t want to spend time at the stove you can bake this dish in the oven. Tip the onion, peppers, chorizo, garlic and oil into an ovenproof dish, then bake for 15 mins at 200C/180C fan/ gas 6. Stir in rice, tomatoes and water, cover, then bake for another 20 mins, stirring in prawns for the final 2 mins.

3) One of My ALL time favourite Low Fat Meals is a Prawn Curry Dish

Easy Thai prawn curry
Perfect Friday night food, a warming low fat prawn curry ready in just 20 minutes
This prawn curry is absoloutly delicious that when you eat it you can not believe how low in fat it is and easy to make.

Ingredients
1 tbsp vegetable oil
1 onion , chopped
1 tsp fresh root ginger
1-2 tsp Thai red curry paste (we used Sharwood’s)
400g can chopped tomatoes
50g ssachet reduced fat coconut cream
400g raw frozen prawns
coriander , chopped, to serve (optional)

Per serving
180 kcalories, protein 20g, carbohydrate 6g, fat 9 g, saturated fat 4g, fibre 1g, sugar 5g, salt 0.86 g

Heat the oil in a medium saucepan. Tip in the onion and ginger, then cook for a few mins until softened. Stir in the curry paste, then cook for 1 min more. Pour over the chopped tomatoes and coconut cream. Bring to the boil, then leave to simmer for 5 mins, adding a little boiling water if the mixture gets too thick.
Tip in the prawns, then cook for 5-10 mins more, depending on how large they are. Serve alongside some wholemeal rice and sprinkle with a little chopped coriander, if you like.

2) This is my favourite and easiest dish to cook and you don’t even need a recipe.

Spiced Chicked with Roasted Vegetables

Serves 2:
2 Chicken Breasts
2 Bell Peppers
1 Onion
1 Leek
10 Cherry Tomatoes
1 Courgette Chopped
2 Handfuls of Spinach
1 Tablespoon Extra Virgin Olive Oil
5 Drops of Lea & Perrins
1 teaspoon chopped garlic
1 teaspoon paprika to rub on chicken

Preheat oven to 190 degrees.
Layer an oven proof dish with vegetables all chopped, the drizzle with olive oil, and sprinkle with garlic. Then rub paprika on the chicken and olive oil thats left. Then put the 2 chicken breasts on top of the vegetables. Add Lea & Perrins and then cover with kitchen foil. Add to oven and cook for 1 hour 15 minutes.

1) The Ultimate of Ultimate healthy but satisfying meal: Chicken Fajitas

Will tell you how I make it:

Serves 4:

2 Chicken Breasts Sliced
1 onion diced
2 peppers diced
Ol Del Paso Smokey BBQ Flavouring
Drizzle of Olive Oil to Cook

For Sides:
Low Fat Sour Cream
Hot Salsa
Jalapeños
Salad Leaves
Chopped Cucumber
Chopped Tomatoes

Tortilla:
Wholemeal Tortillas
Tesco Healthy Living Seeded Tortilla Wraps

Heat oil in pan and Cook the chicken for 4 minutes and then add the onion. Once the onion is browned add the peppers and add the Ol Des Paso spices.
Cook for about 5 minutes, while heating your tortilla wraps in the microwave for 1 minute so they are nice a warm. Then voila an extremely scrumptious and tasty meal, low in fat and only 250 calories.

Hope this is useful for you and will give you all some inspiration in your cooking.

Jayne x

20120105-082039.jpg

20120105-082048.jpg

20120105-082055.jpg