SLEEP HYGIENE?

Sleep is an essential part of our overall health and well-being. It is the time when our bodies repair and rejuvenate, and our minds process the events of the day. But for many of us, getting a good night's sleep can be a challenge. That's where sleep hygiene comes in.

Sleep hygiene refers to the habits and practices that promote healthy sleep. It includes everything from the environment in which we sleep to the activities we engage in before bedtime. By implementing good sleep hygiene, we can improve the quality of our sleep, which in turn can lead to better overall health and well-being.

Here are some of the best ways to implement good sleep hygiene:

Stick to a regular sleep schedule: Going to bed and waking up at the same time each day can help to regulate the body's internal clock and make it easier to fall asleep and wake up.

Create a comfortable sleep environment: Make sure your bedroom is dark, quiet, and cool (around 18.5 degrees C is optimal) to create a comfortable and relaxing sleep environment.

Limit exposure to screens: The blue light emitted from electronic devices such as smartphones and tablets can suppress melatonin production, making it harder to fall asleep. Try to avoid screens for at least an hour before bedtime.

Avoid caffeine and alcohol: Consuming these substances can disrupt sleep patterns, making it harder to fall asleep and stay asleep.

Exercise regularly: Regular physical activity can promote better sleep by reducing stress and promoting relaxation. However, it's best to avoid vigorous exercise close to bedtime.

Practice relaxation techniques: Activities such as deep breathing, meditation, or yoga can help to promote relaxation and reduce stress, making it easier to fall asleep.

Avoid eating heavy meals close to bedtime: Eating a heavy meal before bedtime can disrupt sleep by causing discomfort or indigestion.

Get enough natural light during the day: Exposing yourself to natural light during the day can help to regulate the body's internal clock and promote better sleep at night.

Avoid napping during the day: Taking naps during the day can disrupt the body's internal clock and make it harder to fall asleep at night.

Consider seeking professional help if you are experiencing sleep difficulties: If you are having trouble falling asleep or staying asleep, it may be worth seeking help from a sleep specialist or healthcare professional.

10 GREAT BENEFITS OF MEDITATION AND MINDFULNESS

Meditation and mindfulness are practices that have been around for centuries, but have recently seen a surge in popularity as more and more people seek ways to reduce stress, improve mental clarity, and promote overall well-being. These practices are simple, yet powerful tools that can help you to achieve a greater sense of peace, balance, and contentment in your life.

Here are the top 10 benefits of meditation and mindfulness:

1. Reduces stress: Meditation and mindfulness can help to lower levels of the stress hormone cortisol, leading to a reduction in feelings of stress and anxiety.

2. Improves focus and concentration: Regular practice of meditation and mindfulness can help to sharpen the mind and improve focus, making it easier to concentrate on tasks and goals.

3. Boosts immunity: Studies have shown that regular practice of meditation and mindfulness can boost the immune system, helping to reduce the risk of illness and disease.

4. Increases self-awareness: Meditation and mindfulness can help you to become more aware of your thoughts, emotions, and physical sensations, leading to greater self-awareness and understanding.

5. Improves emotional well-being: Meditation and mindfulness can help to improve overall emotional well-being, leading to greater feelings of happiness, contentment, and peace.

6. Enhances creativity: Regular practice of meditation and mindfulness can enhance creativity, making it easier to think outside the box and generate new ideas.

7. Improves sleep: meditation and mindfulness can help to reduce insomnia and improve sleep quality, making it easier to fall asleep and stay asleep.

8. Increases empathy and compassion: meditation and mindfulness can help to increase empathy and compassion towards others, making it easier to connect with others and build positive relationships.

9. Improves physical health: Meditation and mindfulness can help to lower blood pressure, reduce chronic pain, and improve overall physical health.

10. Increases resilience: Meditation and mindfulness can help to increase resilience, making it easier to cope with stress and difficult situations, bounce back from setbacks and challenges.

In conclusion, meditation and mindfulness are powerful practices that offer countless benefits for physical and mental well-being. By taking just a few minutes each day to sit in silence, breathe deeply, and focus on the present moment, you can experience greater peace, balance, and contentment in your life.

Servings - 5-6
Prep time - 5-10 minutes 
Calories per 1 tbsp - 70
Gluten free
 Allergens: Mustard

Ingredients

1kg higher welfare, locally sourced diced lamb shoulder, neck or leg
4 organic potatoes (700g) - peeled and chopped
4 medium onions (450g) - peeled and chopped
4 medium peppers (450g) - diced
4 large carrots (400g) - peeled and sliced
1 large sweet potato (750g) - cut into large chunks
200g tomato purée
800g tinned tomatoes
1x 400g can chickpeas
200g dried apricots or prunes
3 tsp garlic powder
3 tsp ground ginger
2 tbsp ras-el-hanout seasoning
3 tsp ground cumin
3 tsp ground cinnamon 
2 gluten free chicken stock pots
1 tbsp honey
1 pack coriander - chopped
100ml hot water
1 tsp unrefined, unbleached, high mineral sea salt
1 tsp ground black pepper
Fresh coriander (to serve)

 Method

1. Set the slow cooker to high, add the diced lamb and season with salt and pepper.
2. Add the tinned tomatoes, chickpeas, vegetables, spices and dried fruit. Followed by the tomato purée, tinned tomatoes, stock pots, honey and 1 pint hot water and mix it all together. 
3. Cook on high for 5-6 hours, (8 hours medium) until the lamb is fork tender, stirring occasionally if possible.
4. Stir in the chopped coriander at the end of the cooking time and serve.

Serves 8
Cook time - 5-6 hours (high), 8 hours (medium)
Prep time - 20-30 minutes
Calories per serving 450
Gluten free
Allergens: Celery (from the stock)

Ingredients

175g curly kale 
1tsp olive oil
A good pinch of high mineral, unrefined sea salt

Method

To make our crispy kale recipe we're going to use an air-fryer. If you don't have one you can just use an oven and cook for 25-35 minutes on about 150 degrees or gas mark 2 until you have the crispiness you want. We love the air-fryer for a couple of different reasons. Firstly you hardly have to use any oil which will keep the fat content low if you happen to be counting the calories. It is much quicker then using an oven and you get that perfect crispiness which tastes almost like Chinese crispy seaweed. Mmm....nostalgia without the MSG!

1. Tear the kale into small pieces into a bowl, removing any large chunks of stalk. Sprinkle over the olive oil and salt and mix well to coat the kale in the oil.
2. Tip the kale into the frying compartment of the air-fryer, close the drawer and set to 120 degrees. Cook for 5 minutes, remove the fryer drawer, shake well and cook for a further 5 minutes. After this time you should have the crispiness you're after. If not continue cooking for a further 2 minutes at a time until you have it just how you like it. Different size air-fryers with different basket capacities may alter cooking times but when you get to know yours you'll crack this one in no time.

This is a great replacement for any snack but lends itself perfectly as a popcorn alternative. Still low in calories, with the salty flavour but with loads of added nutrients 

Serves - 2
Cooking time - 10 minutes
Prep time - 3-5minutes 
Calories per serving - 89
Gluten free
Allergens: N/A

Ingredients

1 egg wrap
1 kg pork shoulder or leg 
1/3 large sweet potato
1 tbsp olive oil

For the Kaleslaw

Handful of kale, roughly torn, any thick stalks removed
1/4 small red onion, peeled and thinly sliced
50g red cabbage, thinly sliced
1 carrot, peeled and grated
1-2 tbsp mayonnaise (see recipe for home-made)
1 tsp dijon mustard
Squeeze of lemon juice 
Pinch of unrefined, unbleached salt
Fresh ground black pepper

For the sauce

1 tbsp mayonnaise (see recipe for home-made) 
1 tsp honey
1/4 tsp garlic, minced
Pinch of unrefined, unbleached salt
Fresh ground black pepper

Method

1. You'll have to start this one a little earlier to get the pork just the way you want it and fork tender. I've found the easiest way that requires the least effort is to place the joint of pork into a slow cooker and cook for between 8-9 hours on a medium setting. If leaving overnight have it on low and turn it up to high for the last couple of hours. Add a pinch of salt to the meat at the start of the cooking time.
2. Once the pork is cooked remove from the slow cooker and gently pull apart with a fork and leave to cool.
3. At any point whilst the pork is cooking cook the sweet potato. For this pre-heat the oven to 180, gas mark 6. Peel and dice up the sweet potato into 2cm dice. Season and coat with olive oil. Place onto a baking tray and cook in the centre of the oven for 35-40 minutes (turning once) until softened and starting to brown. Once cooked remove from the oven and leave to cool.
4. Finely chop and/or grate the kale, red cabbage, carrot and red onion and add to a bowl. Mix together the mayonnaise with the dijon mustard and lemon juice and season with salt and pepper. Add this to the bowl and mix until well combined.
5. For the honey garlic mayonnaise mix together the mayonnaise, honey, garlic, salt and pepper in a bowl until combined.
6. Take your pre-made and chilled egg wrap and lay it flat on a chopping board
7. Spread the sauce evenly over the base of the wrap
8. Take about 50g of the cooked and shredded pork and add it to the wrap, followed by a good spoonful of the kaleslaw and finally sprinkle on the sweet potato.
9. Fold over the top of the wrap then fold in the sides and finally roll the wrap so everything is securely tucked in.

 Serves - 1
Cooking time - 8-9 hours
Prep time - 5-10 minutes 
Calories per serving - 435
Gluten free
 Allergens: Egg/mustard

Ingredients

For the salad base

1 handful romaine lettuce, chopped
1 handful spinach
1 tbsp rocket
1/2 stick celery, chopped
1 radish, chopped
1 tbsp cucumber, sliced
2-3 cherry tomatoes, sliced
1/4 carrot, thinly sliced
1/4 bell pepper, thinly sliced
1 spring onion, thinly sliced
1 tbsp sweet corn
1 tbsp beetroot, diced
1 gherkin, sliced

Toppings

40g goat’s cheese, sliced
1/3 avocado, peeled and sliced
1/2 pear, sliced
1 tbsp pistachio nuts

For the dressing

3 tbsp extra virgin olive oil
1 tbsp unpasteurised cider vinegar
1 tsp balsamic vinegar
1 tsp raw honey
1 tsp wholegrain mustard
1/4 tsp garlic, minced
Sea salt
Fresh ground black pepper

Method

1. Place all salad items onto a plate
2. Make the dressing by whisking all of the ingredients together in a bowl until well combined.
3. Add the goat's cheese, avocado, pear and pistachios to the top of the salad.
4. Drizzle over the dressing and enjoy

 Serves - 1
Cooking time - N/A
Prep time - 10-15 minutes 
Calories per serving - 412
Gluten free
 Allergens: Nuts/Celery/Milk

Ingredients

250g mixed seeds - a mixture of pumpkin, sunflower, linseed, chia, sesame, poppy, hemp
100g mixed nuts - a mixture of walnuts, pecans, brazil, cashew, hazelnut
75g flaked almonds
50g sultanas
125ml honey
2 tbsp coconut oil
1 tsp unrefined salt

Method

1. If you have a food processor blitz up the nuts, or roughly chop them with a knife and put into a mixing bowl.
2. Add all the other dry ingredients and the salt.
3. Melt the coconut oil in a saucepan, add to the honey and mix together.
4. Add to the rest of the ingredients and mix until everything is evenly coated. 
5. Place into a lined 20cm baking tray and cook at 180 degrees, gas mark 5 for approximately 15 minutes, until it starts to colour (It will start to smell really good at this point, the honey and nuts melting together and filling the kitchen with an enticing aroma to get the taste-buds going!). 
6. Allow to cool and cut into squares.

Prep time - 10-15 minutes
cook time - 15 minutes
Serves - 6 - 8 bars
Calories per serving - 277
Gluten free
Allergens: Nuts/sesame

Ingredients 

1.3kg high welfare, locally sourced steak mince
4 large onions (600g) -  finely chopped
4 large peppers (600g) - diced
3 celery sticks (300g) - finely chopped
4 carrots (400g) - peeled and diced
800g tinned tomatoes
2 x 400g cans red kidney beans, drained and rinsed
200g tomato purée
90g chipotle chilli paste
4 garlic cloves - finely grated
3 tsp ground cumin
3 tsp smoked paprika
4 tsp dried oregano
2 x gluten free beef stock pots
2 tbsp cocoa powder
700ml hot water
1 tsp unrefined, unbleached, high mineral sea salt
1 tsp crushed black pepper

 Method

1. Set the slow cooker to high/medium, depending on the cooking time required. Add the mince followed by the onion, celery, carrot, pepper, garlic, cumin and paprika.
2. Stir in the oregano, chipotle paste, tomato purée, kidney beans, tinned tomatoes, stock cubes, cocoa powder, water and season with salt and pepper. 
3. Cover and cook on high for 4-5hrs on high or 8 hours on a medium setting, stirring occasionally.
4. Can be served with sour cream and unpasteurised cheddar cheese. 

Serves - 8 
Cook time - 4-5 hours on high 8 hours on medium
Prep time - 20-25 minutes 
Calories per serving - 475
Gluten free
 Allergens: celery 

These yummy snacks are great for replacing any high sugar foods in your diet, and will satisfy those cravings later in the day. Fast and simple to prepare, a perfect addition to any meal.

Ingredients

1 large sweet potato, peeled and cut into 1.5cm dice
Unrefined high mineral sea salt
Fresh ground black pepper
1 tbsp Olive oil
1 tbsp Cajun seasoning

Method

1. Pre-heat the oven to 200 degrees, gas mark 6.
2. Place the chopped sweet potato pieces into a bowl and drizzle over the olive oil and season with salt and pepper. Mix to coat.
3. Transfer to a roasting tray and put into the centre of the oven for 40-45 minutes.
4. When cooked, the potato should be soft to touch and starting to colour.
5. Leave to cool on some paper towel to remove any excess oil.
6. Once cooled sprinkle the cajun seasoning over the sweet potato.
6. Enjoy warm, or refrigerate and have whenever you feel like a snack. They can also be reheated in a pan, air-fryer, or oven to be enjoyed with any meal.

These will keep for up to 5 days in a sealed container in the fridge.

Why not try adding different spices, curry and jerk seasonings also work great with sweet potato!

Serves - 1-2
Cooking time - 40-45 minutes
Prep time - 5 minutes 
Calories per serving - 113
Gluten free
 Allergens: N/A

Ingredients

1 egg wrap 
45g chicken, thinly sliced
2 rashers smoked streaky bacon
1/2 avocado, peeled and sliced

For the Harissa mayonnaise

1 tbsp mayonnaise
½ tsp Harissa paste
Salt and pepper to taste

Method

1.Preheat the oven to 180 degrees, gas mark 6.
2. Heat a frying pan with some extra virgin olive oil. Season the chicken breast on both sides and place into the pan and fry for 4-5 minutes on both sides until well-sealed. Place into the oven for 20 minutes.
3. Cook the bacon under a heated grill and cook until crispy, 4-5 minutes per side.
4. Place the chilled egg wrap chopping board.
5. Make the Harissa mayonnaise by mixing together the mayonnaise, Harissa paste, salt and pepper. Once combined spread evenly over the egg wrap base.
6. Add the sliced chicken to the centre of the wrap followed by the bacon and the avocado.
7. Fold over the top of the wrap then the sides and finally roll the wrap so everything is securely tucked in.

 

Serves - 1
Cooking time - 25-30 minutes
Prep time - 5 minutes 
Calories per serving - 425
Gluten free
 Allergens: Egg

Ingredients

Salad toppings

To make the hummus

For the dressing

Method

This one couldn’t be simpler as there is no cooking involved. It’s also vegan friendly, high in good quality plant fats and super healthy!

1. Add all the ingredients for the hummus into a blender and blend until you have a smooth consistency. The longer you blend it for the smoother it will become, personal preference here. 
2. Arrange all salad items on the plate, add to that the peeled and chopped avocado, the olives, mixed nuts and freshly blitzed hummus.
2. Pour the oil and vinegar into and bowl, add the salt and pepper and whisk to combine. Drizzle over the top of the salad and it’s good to go.

Serves - 1
Cooking time - N/A
Prep time - 10-15 minutes 
Calories per serving - 401
Gluten free
 Allergens: Nuts/Sesame