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Hello! I hope you're well and have had a fantastic week.
It's been all go (as usual!) at H&W this week and we have some really exciting things in the pipeline that we can't wait to share with you.
Today, we've asked the experts how we can stick to our journaling routines; research shows it's really good for us!
I wish I had a lesson in confidence when I was younger, so I'll definitely be reading up on how to put self-doubt aside now that I'm a bit older!
I can't wait to make this green salad with a ginger and lime dressing this weekend - it's going to be perfect for a sunny Saturday.
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250g frozen edamame (soya) beans, defrosted
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130g precooked mixed wholegrains e.g. wheatberries, red rice, freekeh, barley and quinoa
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50g mangetout, thinly sliced
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40g almonds, chopped
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1 small green apple, sliced
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1 tbsp fresh lemon juice
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20g baby spinach leaves
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160g hot smoked salmon (optional)
Dressing:
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1 tbsp red wine vinegar
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2 tbsp fresh lime juice
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35ml olive oil
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35g fresh ginger, peeled and finely grated
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1 tbsp soy sauce
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1 tbsp light brown sugar
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1 tbsp of coriander leaves finely chopped
1. To make the dressing: place the vinegar, lime juice, olive oil, soy sauce and grated ginger and sugar into a jar with a lid and shake well. Finally add the chopped coriander and give the jar another quick shake and set aside.
2. To assemble the salad: Place the cooked wholegrains in a large bowl and scatter over the defrosted edamame beans, followed by the thinly sliced mangetout and chopped almonds.
3. Core and slice the apple and place in a small bowl with the lemon juice. Remove the apple pieces form the lemon juice and add to the salad. Finally add the baby spinach leaves.
4. Spoon over the dressing and mix well. Serve the salad either on its own or with smoked salmon.
Credit: Love Your Gut
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If you’re in search of cheap, effective acts of self-care, then journaling fits the bill pretty perfectly. Not only can it help you to prioritise when your life feels somewhat chaotic, the paper can actually act like your free therapist. "Journaling allows you to clarify what’s going on in your mind and make things seem more logical and easier to understand," explains Grace McGeehan, a clinical psychologist and Myndup practitioner (myndup.com).
"By doing that, it’s going to be easier to overcome some of the challenges and issues that you face on a day-to-day basis."
Click here for expert-approved hacks to make your journalling routine stick.
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We’re on a mission to get women walking.
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Eating before getting on the treadmill or hitting the weights is a great way to ensure you feel energised and perform at your best.
Wondering what foods are best to avoid? Experts at Barbend say eggs, protein bars and avocados take a little while to digest, so it might be best to eat those after you workout.
Click here for some pre-workout snacks.
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Confidence is a gift we wish we were all born with, but unfortunately, we can't just click our fingers and put self-doubt aside.
"Once you stop concerning yourself with how other people see you, you’ll find that you obsess over your flaws less," says David Brudö, CEO and co-founder of Remente.
Click here for more ways to boost your confidence.
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Like what you see?
Subscribe today!
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Our columnist on the power of creating healthy habits, however big or small, to carve out quality time for yourself.
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Breakfast or lunch with all the family
"I started this ritual when my children were young. It began on Saturday mornings when my youngest was a toddler and it was a way of keeping her busy – we made pancakes. My children are now teenagers and young adults, but they still insist on Saturday pancakes. It’s what we do. We all sit around the kitchen table, pancakes stacked high, and chat about our week. It is our ritual and our way of bonding despite our busy lives."
Meditation
"A few times a week is good. Daily is good. Whatever works for you. Try to attach a ritual activity to it, so it feels special. I light a candle or some incense, close the door and hang my ‘do not disturb’ sign on the door handle. I take my cushion and place it on the floor. I settle in, get comfy and then shut my eyes. These small actions signal that I am about to do something I enjoy, and that makes me feel good. Even if it’s only for 10 minutes. Anything can be made into a ritual. That’s the beauty and the power of it."
Click here to find out more ways Andrea curbs her stress.
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