#TheMindset21

Feel calmer, focused, choose fearless

Anxiety Expert + Team GB Mindcoach Natalie @calmerama and Karen @irunlikea_girl Blogger, Runner and Mental Health Ambassador are here to give you some wellbeing insights & a mood enhancing recipe.

Karen and Natalie have been empowering the next generation and are passionate about the Mind & Body connection. As a Team GB MindCoach and Mental Wealth Practioner Natalie there is so much that YOU can do, to take control and educate yourself. To celebrate Mental Health Awareness Week, ahead of their June event at Bhuti in Richmond on 11th June – they wanted to share some wellbeing insight supporting YOU to amplify your Mental Wealth.

Wellbeing Insight

  • Dial up your breath for wellbeing power.

We take 20,000 breaths a day – Imagine the powerful wellbeing benefits if we could supercharge 3 mins of them each day?

Practicing deep focused and purposeful breathing for even a few mins a day supercharges your mind & body with oxygen on a cellular level. The breath is our best friend for an immediate anti panic focus and sooths your nervous system. It also helps your THINK with more clarity and perhaps more rationally

Start being a master of your breath. Check out 7/11 breathing, it’s an oldie but goody and even athletes train their breath to help calm them and energise or amplify their performance.

UNPLUG – It’s so important to think about safeguarding your Mental Wealth to catch signs early and really NOTICE how you are feeling. One of the ways you can do this is to research the overwhelming compelling evidence for Mindfulness. Be curious and look up your preferred mindful moment. 

  • Choose fearless. See it and believe it.

Remember that your mind is everything ‘Change your thoughts, change your world’. Make it a routine to check in with yourself. It could be every Sunday night or every night even.

What would you do – if you knew you couldn’t fail? Write it down; acknowledge it and feel empowered to one-day reach your goal? The only thing that’s holding you back is YOU. Don’t forget the power of visualisation. Picture yourself overcoming your FEAR? What do you look like, how do you stand? Is your body language different, what would you be feeling, pride and power? Visualise yourself 100% more confident. 100% Fearless. This really works. Get Inspired and get involved in YOUR journey, what better gift to yourself to be curious about the ways you can take control of your mind, be your own coach, your way .

A balanced MIND + BODY needs MOOD ENHANCING FOOD

Nutrition plays a significant role in how we feel too. When you feel down, do you reach for a bar of chocolate or an apple? I highly suspect it’s not the latter? There is so much evidence nowadays linking diet and mental health and it’s something we shouldn’t neglect.

Recent research I’ve read proved that those suffering with mental health issues eat fewer fruit and veg than those who do not report daily mental problems. They are far more inclined to eat unhealthy food like crisps, chocolate, takeaways etc. Which makes sense really. Who thinks about a punnet of strawberries when they’re upset? We probably wish we did! Achieving a balanced mood can be supported by making sure that our diet provides adequate amounts of complex carbohydrates, essential fats, amino acids, vitamins and minerals and water.

The recipe below incorporates a lot of these key nutrients. Karen doesn’t claim to be an expert but comes at it from a personal perspective. She has made these changes in her life and hopes that if you’re struggling, you can find some encouragement to make a change that ultimately makes you a happier person again.

Breakfast Brain Food Muffins

Ingredients (Makes 6)

  • 100g oats
  • 1/2 tablespoon sweet cinnamon
  • 20g desiccated coconut
  • 1 tbsp Linwoods flax, chia, apple and cinnamon
  • ½ teaspoon baking powder
  • ½ teaspoon baking soda
  • ½ teaspoon salt
  • 50g Sukrin gold or alternative sweetener
  • 20ml rapeseed oil
  • 1 egg + 2 egg whites lightly beaten
  • 120g applesauce
  • 1 teaspoons vanilla extract

Topping:

  • Dark chocolate
  • Blueberries
  • Almonds
  • Pistachios

Method:

  1. Preheat oven to 180C
  2. Crack egg and egg whites into large bowl and whisk
  3. Add oil, sweetener and vanilla until well combined
  4. Add oats, coconut, cinnamon, salt, applesauce, baking soda and powder.
  5. Mix together until well combined
  6. Line baking tray with muffin cases and add mixture.
  7. Sprinkle with toppings
  8. Bake for 25-30 minutes until golden brown and knife comes out clean

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We would love to see you at our event on the 11th of June. Register via Eventbrite here.

Feel calmer, focused, choose fearless.

Natalie and Karen

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