Beatrice Caffrey is a plant-based Chef, and nutritionist and shares her go-to dish for increasing Vitamin D levels.

Vitamin D is rich in egg yolks and mushrooms, making this the ideal dish for a healthy breakfast or a light but filling lunch! Will you give that a go?

Read on to get the full recipe! 

INGREDIENTS

• Olive or rapeseed oil
• 50g mushrooms
• 3 eggs
• Pinch of salt
• A handful of fresh spinach
• Parmesan cheese
• Sourdough or rye bread

METHOD

1. In a hot pan, fry the mushrooms with a little oil until they are brown all over. Set aside.

2. Whisk the eggs in a small bowl and season with salt and pepper. Add the spinach to the pan and heat for 2-3 minutes until they have wilted down. Add the egg scramble and cook for a few minutes until they have reached your desired consistency.

3. In the meantime, toast your bread if you wish so. Add to a plate, then top with the egg spinach scramble and the mushrooms. Season with extra salt and grate some parmesan cheese on top.

(For a Vegan option - replace the eggs with Tofu!) 

Registered Nutritionist & Naturopath Lauren Windas shares a quick and easy winter warming stew recipe. If you are vegetarian you can always swap out the chicken for tempeh of tofu.

This dish is a great winder fix and a fantastic way to get ALL your vegetables eaten in one place.

Warming and soothing, this stew contains rosemary and thyme, two fragrant herbs that infuse flavour and deliciousness into each bite.

If you are wondering what to pair this dish with, a serving option is to enjoy this stew with a small side portion of homemade mashed potatoes and some garden peas. Or simply enjoy it on its own.

There’s always that old saying that chicken stew is what everybody needs to help fight off a cold. Since our immunity, mood, hormones and stress are all influenced by what we eat, you can be sure that this recipe gives you the ingredients you need to be on your way to health and happiness:

You can count this dish as a great way to boost your daily intake of vegetables that are all fibre-rich and nutrient-dense. I hope you enjoy!

Ingredients

• ½ tbsp coconut oil
• 2 large onions, finely diced
• 2 cloves of garlic, finely chopped
• 6 boneless chicken thighs (try opt for organic if you can)
• 2 pints chicken stock or bone broth (opt for organic if you can source this)
• 1 tbsp fresh thyme leaves
• 2 tsp fresh rosemary sprigs
• 3 carrots, halved lengthways and cut into chunks
• 2 parsnips, halved lengthways and cut into chunks
• 3 leeks, washed and thickly sliced
• A pinch of salt and pepper (to season)
• Serving suggestion: serve with mashed potatoes and garden peas (optional)

Method

1. Heat the coconut oil on a medium heat in a stewing pot or large saucepan. Once heated, add the onion and garlic to sweat for a couple of minutes.
2. After no more than 5 minutes, pour in the chicken stock and stir in the rosemary and thyme leaves.
3. Now add in the chicken thighs and bring to the boil, gradually adding in the carrots, parsnips and leeks.
4. Simmer on a medium-low heat for 30 minutes, stirring occasionally. Season to taste.
5. Using a ladle, serve up the stew with each chicken thigh in a bowl and enjoy.

Note: you can cool and freeze any extra portions of this dish. Make sure you consume it within 2 months and always thaw the chicken at room temperature. Always reheat thoroughly in a pan.

If we don't prioritise ourselves it can affect both our mental and physical health which can lead to burn out and have a knock on impact to family life.

Our in house expert and new mum Dr Christie Lewis shares her insights in to the importance of prioritising our own wellbeing as well as 4 key areas we should aim to focus on daily.   

Not only is this relevant for parents, but also carers who dedicate a lot of time and energy looking after others.

A snapshot of Dr Christie's tips:

1. Don't forget to look after yourself.

Whilst this can be difficult with so many different demands on our time, it is essential to avoid burn out. Ensure you are eating healthily and regularly, keep hydrated and aim to do one thing a day that helps you to unwind and relax. Whether that is taking a long bath, exercising to release those endorphins or getting out in to nature every day.

2. Prioritise your sleep, aim for 7-9 hours a night.

Sleep deprivation is detrimental to both mental and physical health. From low mood to craving sugary food and lacking energy to exercise it can become a vicious cycle. If you do have interrupted sleep try to fit in a nap or get in to bed as early as possible to fit in those much needed zz's

3. Drop the guilt

This is something many parents experience. Do not feel guilty for looking after yourself, you cannot give from an empty cup. This is a non negotiable. Don't feel guilty to say no to things, we cannot do everything. Ask for help to lighten the load. 

4. Smile and have fun

Try to ignore the daily chores, and spend time having fun. It helps to release endorphins which makes us feel more relaxed

To help restore balance during hectic days our multi award winning drops of balance can bring calm amongst the chaos containing a blend of active and effective adaptogens. Paired with our balance herbal tea infusion these can make the perfect combination for calmer days. 

If you have trouble drifting off at night try life armours drops of slumber+ and slumber+ herbal tea infusion. The perfect combination to help you unwind and switch off.  

Considered adding more plant based eating to your diet but unsure where to start?

Last week we spoke to Beatrice, founder of The Nourished Bowl. 

A certified nutrition and health coach Beatrice has adopted a plant based diet for both herself and her family for the past 5 years and felt many benefits.

Here she shares some top tips for incorporating more plant based eating in to your diet and shares a great recipe too. Enjoy!

Start slowly, finding some recipes that you find appealing. Some places you can find inspiration are The Happy Pear , Deliciously Ella, Bosh TV)

Introduce foods slowly, especially beans and lentils. Over-doing these can lead to bloating.

Dont' deprive yourself of foods you love. If you love cheese and don't enjoy the vegan options, continue to enjoy them. Just consider cutting down a little.

Go easy on yourself, give things a try and come back to them, or find ways that you can adapt things to suit your family. 

Be realistic, we all lead busy lives and if you opt for convenience on some of those busy days, there is nothing to feel guilty about. 

We dont need one person doing it perfectly. We need a million people doing it imperfectly.

Fancy trying one of Beatrice's recipes?

1. Mix together all the ingredients for the sauce and set aside.
2. In a large pan, add the oil and fry the tempeh strips at medium heat from both side until golden, but be careful not to let them burn.
3. Add the Teriyaki sauce and the nutritional sauce and quickly coat the tempeh strips in it.
4. Tip the broccoli florets and the garlic into the pan. Sauté the whole mix for about 10 minutes, turning regularly.
5. Remove the pan from the heat once the broccoli is slightly tender. Serve with grains, add some sesame seeds, sliced spring onions and a bit of lemon juice if you wish.

Since we naturally enjoy the taste of sweet foods, it is easy for the occasional treat to become part of our daily routine without us realising. As a result, when we stop, we grow cravings.

Sugar is often regarded as a pleasure by our brain, which leads to an insatiable need for more of it. Registered Nutritionist Caroline Sheldon from Midlife Management shares her tips on how to overcome your sugar addiction.

1. Include sources of protein, healthy fats and vegetables at every meal. These foods are your friends as they nourish your body, provide the raw materials for energy production and promote a feeling of being full and satisfied at mealtimes. Protein and healthy fats promote balanced blood sugar levels and help reduce the fluctuations in blood sugar levels triggered by the refined carbohydrates in sweet treats. It’s these fluctuations in blood sugar levels which may contribute to cravings, headaches, fatigue, shakiness and excessive appetite.

2. Set yourself up for success by choosing healthy fats such as eggs, avocados, oily fish (salmon, mackerel, anchovies, sardines and herring), nuts and seeds. Mix up your choice of nuts and seeds to help support gut health at the same time! I like to add a splash of extra virgin olive oil to my steamed vegetables or over a salad to help me feel fuller for longer.

3. When choosing fruit, aim for lower sugar varieties such as berries, apples, pears, citrus fruits and cherries. If you enjoy yoghurt for breakfast, choose a full fat variety as low fat versions tend to be high in sugar.

4. Aim for regular mealtimes and ensure that you chew your food thoroughly to leave you feeling satisfied at the end of your meal and therefore less likely to reach for a sweet treat.

5. Keep well hydrated. If you don’t enjoy drinking water, make it more appealing by adding ginger, mint, lemon or cucumber. I like to make fancy ice cubes containing berries or rosemary leaves. If my glass looks pretty, I’m less likely to ignore its contents! If you prefer hot drinks, try a herbal blend containing cinnamon or a green tea to support your blood sugar levels in between meals.

6. If you experience a mid-afternoon slump in energy levels, it can be really challenging to avoid reaching for chocolate and cake. I find this smoothie can really help to pick up my energy levels and support my gut health. Most importantly, it also tastes delicious:

• 1 green banana (an excellent source of resistant starch. When bananas ripen, their sugar content increases),
• 250ml nut milk (I like hazelnut milk),
• 1 tablespoon of organic cacao powder,
• 1 tablespoon of sprouted flaxseeds,
• 1 handful of walnuts, and
• 5 ice cubes made from filtered water.

Pop all of the ingredients into the blender and drink immediately.

7. Finally, remember to be kind to yourself. Change is hard and doesn’t happen all at once. If you are finding it difficult to slay your sugar addiction, look back through these tips and think about which changes might help you to feel well-nourished and energised tomorrow. A poor night’s sleep can lead to intense cravings the following day, so think about the quality of your sleep too.

What happens when we’re in a stress state? When we become stressed, we move into our sympathetic nervous system, or what is more commonly known as ‘fight or flight’. When we’re in this state it takes a conscious effort to bring us back into our parasympathetic nervous system, what is known as ‘rest and digest’.

We always want to be resting in our parasympathetic nervous system as this is when the body can easily carry out all the essential functions such as digestion, rest and healing on a cellular level.

Below, I’ve outlined some simple and effective tools to help relieve feelings of  stress and anxiety that I use on a daily basis to keep myself calm. They are short, quick and easy to do, acting as a short-term solution for any stressful situation. I hope these help you as much as they help me.

1. Choose to let go

When we’re stressed it’s easy to feel powerless and out of control. What’s important to remember is that you always have a choice. Once you’ve identified the source of your stress you can either accept the situation, change the situation or leave the situation. By realising you have these options you can regain control and respond in the best way for you.

2. Bring the energy flow back 

When we’re stressed, we tend to solve problems with the back of our brain which relies on memory. This isn’t what we want. To encourage forward-thinking problem solving, we need to bring the blood and energy back to our forebrain. To do this, gently hold the frontal eminences (two protruding bumps on the forehead) for a few minutes while thinking of the problem.

3. Move gently

Many people choose to release stress through intense physical activity but for some people this actually causes further exhaustion, leaving them far worse off. So instead of intense exercise, try gentle movement. This still facilitates stress relief while balancing the energy in the body at the same time. I think of it as energy curation. Yoga and walking are my favourite practices.

4. Listen to music 

Multiple studies have shown music to be a guaranteed mood enhancer and incredibly effective stress management tool. You might feel too busy and stressed to see listening to music as productive but I encourage you to try. It doesn’t have to be classical, listen to anything - fast or slow, heavy or light. And if you want to dance, you’ll have an even greater tension release.

5. Take deep breaths

There’s no other tool that works faster to reduce stress than breathwork. Start by breathing in for 4 seconds and out for 4. Shut your eyes. Place one hand on your heart and one on your lower belly. As you breathe in, think ‘I am calm’ and as you breathe out think ‘all is well’. Do this for at least 5 minutes. You'll be back in your parasympathetic nervous system in no time at all.

6. Refuel yourself

When you’re busy rushing around in a state of stress it’s easy to forget to refuel. The body and mind work as mirrors, each reflecting the state of the other. So, if your body is stressed from dehydration, or lack of food, then this will be impacting your mental state. Fuel your body and you’ll fuel your mind too. Eat at regular meal times, snack if you need to, and hydrate throughout the day.

7. Go outside

It’s been proven in studies time and time again. One of the easiest ways to find relief from stress is to be in nature. Even if it’s just a 15 minute walk. If you don’t have access to a park or green space, just look at the sky, feel the fresh air on your skin and remind yourself how small you are in the grand scheme of life. Nature always gives us perspective.

8. Talk to someone

When we bottle up emotions they often find their way out of the body another way. I see this over and over with clients. Your symptoms are very often a manifestation of emotional stress and trauma. Talk to someone. Don’t push those feelings down, don’t bottle them up and don’t think you have to do it all yourself. Ask for help, it’s not a weakness, it’s a strength, and talk to someone.

9. Write it down

If talking isn’t your thing, write it down instead. This is another powerful way to release emotional stress and you’ll be surprised at how light you will feel afterwards. Don’t hold back, let all those feelings that you can’t express spill onto paper. Let the words flow out and, with them, the tension you’ve been holding onto. If you want you can then rip your words up and throw them away.

10. Find perspective

This is slightly harder to do because when we’re stressed every problem seems much worse than it really is. But it helps to shift perspective. My favourite way of doing this is asking myself “if I’m late will anyone die?” - this is my ‘perspective-shifter’ and I encourage you to find your own which you can employ at your time of need. It can be anything that puts your problems into perspective.

11. Stop & say no

This is about boundaries and saying no. When we’re in a state of stress we need to dial our lives down and go back to basics. Getting adequate sleep, eating and drinking regularly and taking time out each day to use the tools above. Slow down, avoid making extra commitments and acknowledge that right now you need to put your boundaries in place. Say no and slow right down.

A little bit about Antonia’s & Kinesiology

Antonia is a Systematic Kinesiology practitioner based in London and Cambridge. Systematic Kinesiology is a powerful complementary healthcare that uses muscle testing to tap into the biochemic feedback of your body, revealing any underlying imbalances in your system and getting to the root of your symptoms in a fast and efficient way.

Treatments involve checking for nutritional deficiencies, releasing trapped emotions and stresses, targeted lymphatic massage and energetic rebalancing using meridians and acupressure points.

With a root cause approach to dis-ease, Antonia works with the physical, emotional and energetic body to uncover imbalances and help you connect to your innate healing power, finding great joy in helping you rediscover a healthy and trusting relationship between you and body.

antoniabeamish.com

Whilst there is positive news about successful vaccination trials, more information is still needed. It’s no surprise that anxiety levels have increased by up to 50% according to some studies, in recent weeks.

Uncertainty is the breeding ground for anxiety

It’s common for us to feel worried or stressed as our life keeps changing and we are now seeing the economical repercussions of lockdown all over the headlines.

How can we help these feelings of anxiety and overwhelm?

Firstly start by acknowledging these feelings, being gentle with yourself and take one day at a time.

Anxiety signs and symptoms can look like feelings of tension, worried thoughts and physical changes. These feelings of anxiety and panic can interfere with daily activities, can be difficult to control.

Anxiety can feel physical in the body with heart palpitations, increased heart rate and rapid breathing, blurred vision and sleep issues. I see a lot of digestive issues show up from anxiety - think unexplained bloating, gas & loose stools. And it can cause the urge to avoid things that trigger anxiety, which might be going back to your old office or getting on the tube, at the moment.

We can look to nutrition, nature and effective lifestyle techniques to help support us both when we’re in the eye of an anxiety storm, and then manage and prevent anxiety in general.

Top 5 herbs and nutrients to help anxious feelings

Lots of people find adaptogenic herbs useful. They may help your body adapt to, and better manage stress. I find these really useful:

Supplements which include Ashwagandha such as life armour's Recharge Focus capsules and super me+ capsules.

Lemon balm is also great which can be found in life armour's Drops of Balance 

Magnesium: I use and really rate magnesium which we can become low in, under highly stressful times. You can use it topically on the skin where it can be well absorbed like in epsom salt baths, magnesium lotions and sprays or via food sources like almonds, brown rice & leafy green veg, or via supplements.

life armour's super me+ also includes high levels of ionic magnesium, a high quality magnesium readily absorbed. Magnesium is well known to contribute to the normal function of the nervous system.

Gaba is an amino acid that is responsible for decreasing anxiety in the nervous system, and it may also help to relax your muscles. You can’t take it directly in this country, but passiflora can help improve gaba activity and it’s in kefir, natural bio live yoghurt & tempeh naturally.

Top tip: Adaptogens can take a while to build up and work on the body, so take them for at least two to three weeks before thinking too much about the effect.

Support anxiety through diet

Reduce inflammatory foods like refined sugars and refined carbs which have been shown to drive anxiety.

Increase anti-inflammatory foods such as wild oily fish like trout, salmon and mackerel 2-3 times a week, eggs and healthy fats like avocado and cook with extra virgin olive oil.

Balance blood sugar levels with protein at every meal, and going for whole grains like brown rice over white. They have a slower release of energy into the blood stream and can make a big difference to energy levels and can support healthy weight because they help to keep you full and satisfied for longer.

Reduce alcohol and caffeine - sorry to say it, but studies have shown that to really reduce anxiety you should avoid alcohol altogether, but certainly limiting your alcohol to 1-3 drinks a week with a max of 2 drinks in one sitting, can really help. Swap your G&T for an icy cold glass of fermented fizzy kombucha in a fancy glass Monday-Friday instead.

Go for herbal tea like Passiflora or lemon balm instead of coffee where you can

Top 5 tried and tested lifestyle tips to aid feelings of anxiousness

Mindset - think about we what we can and can’t control and remembering that you coped with change before so we will get over this and be able to cope with the next set of changes

Find three good things everyday to boost positivity - try a gratitude dairy challenge for the next 4 weeks with a friend and stick to it

Exercise really helps to burn off adrenaline when we’re in the fight or flight pattern anxiety puts us in - find something that suits you and try to move your body for at least 20 mins every day - can be dancing round your kitchen, stretching or an online yoga session

Meditation and mindfulness - even 1 minute breathing exercises a few times a day can help keep up in the rest and digest phase, reducing anxiety

Sleep - try to be in bed by 10.30 and use guided sleep meditations, the herbs mentioned above and good sleep hygiene to help. Sleep is when our bodies rest and reboot - psychological repair happens 12am-3am and physical repair happens 10p-2am so pay attention to the timings.

When to see your Doctor about anxiety

You feel like you're worrying too much and it's interfering with your work, relationships or other parts of your life

Your fear, worry or anxiety is upsetting to you and difficult to control

You feel depressed, have trouble with alcohol or drug use, or have other mental health concerns along with anxiety

You think your anxiety could be linked to a physical health problem

You have suicidal thoughts or behaviours — if this is the case, seek emergency treatment immediately

For more information on Registered Naturopath and Nutritionist Sarah Jackson, and to start Sarah's FREE 28 Fast Plan, please head to www.sjheath.co.uk.

Vitamin C is a water soluble antioxidant, known for a variety of physical and mental benefits. So we've put together the reasons why life armour decided Vitamin C to be a great addition to the great-tasting adaptogenic blend of Drops of Immunity+. 

1. Vitamin C can contribute to the reduction of tiredness and fatigue

Have you been feeling a bit 'meh' recently? Vitamin C is a great way to keep your energy levels consistent, and avoid those dips we can often experience.

This is because Vitamin C helps our bodies to create more L-Carnitine - the molecule that turns fat into energy. If our bodies aren't creating enough L-Carnitine, it's harder for us to burn fat, meaning less fuel for our energy levels to use and that means - you guessed it - more feelings of tiredness and fatigue.

When it comes to reducing low energy levels, Vitamin C sure packs a punch!

2.Vitamin C contributes to normal release of energy for use in the body

If you consider yourself a bit of a busy-body, you'll know the feeling when you suddenly encounter an energy slump and you day-dream about sleeping! Vitamin C helps to distribute energy around the body, so that every inch of you is able to stay active and alert. This is because it aids the breakdown of fats being used as energy fuel in the body, helping us to move around easier and more frequently.

3. Vitamin C contributes to normal functioning of the nervous system 

Our nervous system is what controls the everyday, automatic motions such as taking an inhale or moving our arms to pick something up. It's responsible for all sensations we feel and responses we make naturally, so it's important we look after our central and peripheral nervous system as we grow older. 

Having Vitamin C daily over a longer period of time, can help to support our mood, and who doesn't want to feel happier.

                           
4. Vitamin C contributes to the normal function of the immune system

Antioxidants such as Vitamin C, work as helping hands to support our immune systems.So the more antioxidants our bodies receive daily such as Vitamin C - through diet or supplementation - the more our immune systems can work to successfully protect us from bugs throughout the year.

5. Vitamin C contributes to maintain the normal function of the immune system during and after intense physical exercise   

A study published in the Journal of the International Society of Sports Nutrition found participants who supplemented 1000mg of Vitamin C before 30 minutes of moderate exercise, showed increased antioxidant capacity in the body after exercising.

Exercise has it's own benefits both inside and outside the body, but a quick dose of Vitamin C prior to working out helps to give our immune system the support it loves to receive.

6. Vitamin C contributes to the protection of cells from oxidative stress 

Oxidative stress is an imbalance of free radicals and antioxidants in the body, which can lead to cell and tissue damage. It's very much part of nature's ageing process however with the strains of modern life, many of us face an increasing vulnerability to oxidative stress. 

It's not just aches and pains, it can also be shown in the skin of our faces! Did you know that without Vitamin C, it's increasingly difficult for our skin cells to create more collagen - the abundant protein that builds our skin, tendons and muscles? This is because oxidative stress can cause skin fibres to become disorganised - a daily dose of Vitamin C can help combat the negative effects of free radicals in the body. 

Getting your daily dose of Vitamin C through a daily supplement such as Drops of Immunity+ is a quick and effective way to feel more energised on the outside and inside. life armour's alcohol free tincture gets to work in under 20 minutes - simply pop a pipette full under the tongue or dilute in water or your morning smoothie and you're good to go! 

We were lucky enough to speak to Dr Saadia Meyer a highly qualified practising clinician and Gynaecologist with over 25 years’ experience, specialising in Women’s Health. Here you'll read a few reasons why magnesium is an important nutrient to nourish your mind and body with. 

Improves your mood

A diet low in magnesium is associated with low testosterone which in turn is linked to low and irritable moods in both men and women, especially during the menopause. 

“Testosterone in females is very important for fat metabolism, mood, energy and libido amongst other functions”, says Dr Saadia Meyer. “Testosterone levels naturally decline, along with other hormones, during the perimenopause and menopause, so if we can address our nutritional habits with a view to supporting levels of testosterone and paying attention to our lifestyles everything will benefit”.

Supplementing with magnesium or enjoying rich sources of magnesium in your diet may also help relieve feelings of worry and tension.

Enhances your sleep pattern

Tossing and turning each night? Magnesium can improve your sleeping pattern by regulating the neurotransmitters in the brain (the chemical messengers to your body's cells), calming your nervous system in readiness for sleep. 

Magnesium also works alongside a naturally produced hormone called melatonin, to control your body clock and sleep-wake cycles over time. 

According to Dr Meyer “melatonin levels naturally decrease with age, especially at night time, so it is important to distinguish between the subclinical changes in the circadian rhythms that occur around midlife and those more substantial deteriorations in the elderly”. The perimenopause is a particular time when melatonin levels start to naturally reduce, but increasing your intake of magnesium at this time can be beneficial to support decreasing melatonin levels.

Helps your body to create energy

 A diet rich in magnesium is vital for your body to turn digested food and supplements into energy fuel to keep you going throughout the day. 

Without proper levels of magnesium, the nutrients that you take in through food and supplements would not be metabolised into energy, leaving you feeling tired and sluggish.

Dr Saadia Meyer also points out that “since magnesium plays a role in so many metabolic processes, it’s quite possible that deficiency could impact both Type 2 diabetes and cardiovascular disease”. 

It may boost exercise performance

Symptoms of low magnesium levels include muscle weakness and cramps - potentially putting you at risk of injury - so magnesium is an important nutrient source to keep your body feeling nourished and energised for years to come.

Athletes up their magnesium levels before and after exercising as the vital mineral plays a role in both performance and recovery. Magnesium helps move blood sugar into your muscles and dispose of lactic acid, which can build up after exercising, leaving your body sore and uncomfortable.

Bone health

When it comes to bone health, many people go straight to calcium - after all, 99% of the calcium in your body is stored in your bones! That being said, magnesium works to help convert vitamin D to its active form, which contributes to calcium absorption in the body. 

Almost half of the magnesium in your body is also found in our bones, so it's crucial that you include it as part of your meal plan or daily supplements for optimal bone health.

Dr Meyer agrees that one of the main positive effects of magnesium is on “bone density and strength”, adding that it works “through better synchronisation of bone turnover”.

Best sources of magnesium

With whole food sources as well as digestible and topical supplements, it's never been easier to up your take in magnesium. Some examples of foods rich in magnesium include:

• Dark greens: spinach, broccoli, swiss chard
• Fruits: dried figs, avocados, guavas, bananas, kiwi fruit, papayas, blackberries, raspberries, cantaloupes, and grapefruit
• Green herbs: Mint, basil, chives, dill
• Seeds: pumpkin seeds, sunflower seeds, flax seeds, sesame seeds and watermelon seeds
• Nuts: Brazil nuts, almonds, pine nuts, cashews and peanuts

Magnesium magic tip

For a delicious magnesium boost in under a minute, pop the following ingredients in your blender for 45 seconds and serve:

• Large handful of spinach
• 4.5 oz of mixed frozen berries
• 1 banana
• 1 tbsp of flaxseeds 
• 300ml of almond milk
• 2 capsules of Life Armour's Super Me+ capsules

Add the almond milk before adding the rest of the ingredients to the blender. Open both Life Armour Super Me+ capsules and pour the powder in mix before blending. Enjoy! 

How making your own lunch can bring joy to your day

We're all spending a lot more time at home at the moment, which means we're eating more meals at home. Unless you live very near a high street or in a city centre, the chances are that most days you're having to rustle up your own lunch.

It can be a bit of a struggle to think of interesting, tasty and healthy lunch ideas on a regular basis. When you add a busy work day or dealing with kids into
the mix, it's no wonder a cheese sandwich or last night's left-over pasta can seem very appealing! But just because you need something quick and easy for your lunch doesn't mean that you have to forgo nutritious or delicious.

I've been making and eating homemade lunches pretty much every day since I made the switch from working as a London based lawyer to running my energy coaching and PT business from home, 5 years ago. Occasionally, when I’m really short on time, I’ll have a shop-bought soup (and there are a lot of
lovely healthy ones out there, so it's not a bad option) and I’ll admit to being partial to beans on toast on a cold day when I’ve been outside training clients all morning. But most days, I try to spend 10-15 minutes preparing something homemade that I know will nourish and energise me.

I find that this time in the kitchen, away from my laptop and phone, helps me switch off from thinking about work. Taking the time to make myself a nutritious lunch feels like a real act of self care - much more so than wolfing down a Pret salad in front of my computer, which is what I used to do in my lawyer days.

Then when I take the time to sit and enjoy what I've made, rather than trying to eat and do personal admin or a load of washing, my lunch break feels like a proper break, especially if I sit outdoors. I feel so much more focused and energised in the afternoon. If I can squeeze in a lunchtime walk, it turbo-charges those benefits.

Making your lunch can seem like yet another thing to squeeze into your busy day, but there are some shortcuts you can take to help speed up the preparation process. You can also use these to help you make packed lunches for those days when you have to go into the office or when you’re out and about, instead of buying your lunch. Good for the bank balance and the environment!

My top time-saving tip is to have plenty of ready-made and quick to prepare ingredients in your fridge and pantry. Things like eggs (which you can hard boil in advance), smoked salmon or mackerel, tinned salmon, chickpeas, hummus, snap peas, cherry tomatoes, avocado, salad greens, olives, flatbreads, ready cooked chicken breast, cooked beetroot and my all time favourite, feta cheese - the only thing you need to do with these ingredients is open the packet (and wash in the case of vegetables), chop them up and combine them into a yummy salad, mezze plate or open sandwich.

I also recommend batch roasting a load of vegetables at the start of the week such as sweet potato, carrots, red peppers, red onions and courgettes. Simply chop them up and roast them in olive oil with a bit of seasoning and some herbs, and once cooked you can keep them in the fridge. Just add some protein and healthy fat - feta cheese, chickpeas and pumpkin seeds are my favourites - and
you’ve got a pretty much instant lunch.

If soups are your thing, you might find it easier to make a big pot of your favourite soup at the weekend and saving portions in the freezer or fridge. Check out my recipe for my warming butternut and red lentil soup.

Some other quick to assemble lunch ideas include:
● A slice of rye bread with hummus, roasted or fresh red pepper, rocket or watercress with some extra protein such as tuna, turkey or feta.

● Falafels (shop bought or homemade) in a pita pocket or wrap with hummus, avocado, rocket and cucumber.

● Smoked salmon, quinoa (from a ready to eat pouch), radish and cucumber salad with sour cream, dill and lemon juice dressing.

● Skinny bagel with roasted sweet potato, chicken or fresh mozzarella and red pesto

● Sliced boiled egg, mashed avocado and watercress on rye bread.

For more recipes, workouts and advice on how to improve your energy through healthy exercise, nutrition and lifestyle, check out www.energisewithemily.com or follow Emily on Instagram and Facebook @energisewithemily.

About the author
Emily is an Energy Coach and Personal Trainer based in Hertfordshire. She specialises in helping women reclaim the energy they used to have through her signature energy coaching programmes and personal training.

Special Offer for Life Armour customers! For the month of October, Emily is offering Life Armour customers her newly released Elevate Your Energy Online Programme at the discounted price of £57 (normally £97). She’s also donating £10 from every sale of her online programme to Breast Cancer Now throughout October. Simply enter LifeArmour as the coupon code at checkout to get the Elevate Your Energy Online Programme at the discounted price.

My name is Chloe and I have been passionate about fitness for a large part of my life, enjoying all kinds of sport from long distance running to lacrosse and tennis.​ 

Having previously thought Pilates a little static and limited, I was encouraged to try a class to build my core strength after injuring my back in an accident and miraculously I no longer have a problem. This convinced me of the benefits of Pilates and I have been a dedicated devotee of all types of Pilates ever since.

What is Pilates?

Pilates exercises were created in the 1920's by Joseph Pilates. It consists of low-impact flexibility as well as muscular strength and endurance movements. Pilates is great to help postural alignment, muscle balance and core strength.

Teaching Pilates

I took my Pilates to the next level and began teaching as I felt that I wanted to offer the benefits of what I’ve learnt to others whilst also enhancing my own understanding and technique. Pilates has certainly enriched my life and I’m sure that there are lots of people out there who will soon be saying the same!

STOTT Pilates training

The nights, however, can sometimes mean we struggle to fall or stay asleep as our bedroom starts resembling a roasting tin. And that’s irrespective of whether you are prone to night sweats or not.

So, we’ve rounded up six top tips with the sleep-sational Nightire on how to tackle that hot and bothered feeling when you’re after a good snooze.

Cool It

Pop your sheets and / or pyjamas in the freezer for a few minutes before bedtime – even though the cold sensation won’t last throughout the night, it’s an easy tweak to ensure you start the night cool as a cucumber.

Ice, ice baby

Your freezer is a bit of a treasure trove for hot nights. Grab some ice, pop it in a shallow bowl and place this in front of your fan. The breeze chills as it travels over the ice, making the air cool and refreshing as it hits you.

Under the cover of darkness

This hack requires some pro-activity. Keep your eye on when the sunlight hits your room so you can keep your windows closed and blinds drawn then. By keeping the light out of the room, you prevent heat from building up as the day wears on. Once it’s cooler in the evening, open those blinds and windows to let the fresh air in.

Avoid exercise before bedtime

Getting your heart rate up can boost metabolism and raise your body temperature, which is not what you want at night. Also, try taking a lukewarm shower instead of a hot one.

Steer clear of spicy foods, hot drinks and alcohol in the evening

These can all trigger sweating whether you are menopausal or just trying to survive a particularly steamy summer night. Rather, consume cool and comforting beverages like a glass of cold water or milk.

Wear moisture-wicking pyjamas

Bamboo, the fabric that is used at Nightire for all sleepwear and sleep accessories, does exactly that - moisture is pulled away from the surface of your skin and wicked away from the fabric so it’s not absorbed (a key point as moisture absorbing fabrics will have you sleeping in drenched PJs all night). You’ll stay cool when it’s hot and - even though we don’t want to think about winter right now – will keep you cosy when it’s cold. Basically, the perfect fabric for any time of year.

Nightire is currently offering 15% off their vegan, eco-friendly and super soft sleep wear. Use code SLEEPTIGHT at checkout over at Nightire to take advantage of this fantastic, limited-time deal.

60% of people have experienced worse sleep during the lockdown according to a recent study by Kings College London.

Investigating the impact the pandemic has had on the sleep quality of the nation, it reveals:

52% of women have reported more disturbed sleep than usual compared to 46% of men. 

Nearly 40% of respondents stated they had been sleeping a lot less than they normally would.

People who find the pandemic stressful are more than twice as likely as those who don’t to report disturbed sleep (64% vs 29%).

According to Professor Bobby Duffy, director of the KCL Policy Institute, the survey revealed “just how unsettling the pandemic and lockdown measures have been for a very large proportion of us”.

So, if you have been struggling with sleep, rest assured you are not alone.

Dr Christie Lewis shares her tips on ways to help improve your sleep

1. Avoid devices 1-2 hours before bed

Try to stay away from watching or reading the news or using your devices 2 hours before bed. Not only can the blue light emitted from devices affect you, with the constant news and uncertainty this can provoke anxiety and affect your body clock, which will certainly affect your sleep.

2. Meditation

Meditation is a useful way of calming and distracting the mind. If you’re feeling anxious before bed, try a guided meditation for 10 minutes before going to bed. Calm or Headspace are examples of meditation apps which can be a good starting point for anyone new to meditation.

3. Consistent Routine

Try going to bed and getting up at the same time every day. As part of your bedtime routine find what helps you to wind down. Read a book, take a bath.

Sara Jackson Registered Nutritionist & Natropath has her own practice SJ Health as well as consulting with The Optimum Health Clinic in London who specialise in Chronic Fatigue/ ME and Fibromylagia. She also sits on various expert panel and supports several large corporates on employee wellbeing. 

Here she shares how food can help boost your mood.

We are all quite aware of the benefits of a balanced diet on our physical health these days, but do you know how what we eat really benefits our mental health? There has been so much research on the impact of food on our overall mental wellness, as well as specific illnesses like depression and anxiety which are current sky rocketing around the current global health pandemic so now is the perfect time to support our mood via the food we eat. 

Recent research has linked excessive inflammation in the body with low mood in many people. When there is inflammation in the gut, we know that it can directly affect our mood via the HPA axis which plays an important role in our stress response. We also know that  changes to the gut bugs in our digestive systems directly correlates with increased risk of anxiety. Stress itself, and the main stress hormones the body produces in response to stress and trauma are another big contributing factor to anxiety and low mood.

Did you know that between 70%-90% of your body’s brain hormones and neurotransmitters like the 'feel-good' dopamine and 'happy hormone' serotonin are actually made in the gut? That means that the state of your gut can play a really significant role on how you feel and your mental health.             

There’s lots of fabulous foods you can focus on increasing generally,  such as anti-inflammatory omega 3’s like wild oily fish, and varying your carbs can be important. Try paying more attention to complex and naturally gluten free carbs such as brown rice, quinoa, nutrient dense beans and pulses which are also a great way to boost your fibre intake. It’s always a good rule of thumb to reduce your intake of sugars, alcohol, fatty cuts of meat, gluten and too many refined white carbs and processed foods, as we know that they can feed the bad gut bugs we don’t want too many of, and contribute to poor gut health overall. 

My top 5 good mood nutrients to boost via food are:

1. Tryptophan

An amino acid that creates serotonin in the body. Serotonin is known as your feel good hormone, that can help you achieve more stable moods.

You can boost this through diet - turkey, nuts & seeds, especially pumpkin seeds but chia, sesame, flaxseeds and sunflower seeds are very helpful too.

Fish - tuna, salmon, halibut are good sources, along with oats, buckwheat, eggs, beans & lentils. If you’re having trouble sleeping at night, eating a small tryptophan rich snack before bed might help you nod off. 

2. Foods high in B vitamins 

Include plenty of chickpeas, spinach, mushrooms, sunflower seeds, wild caught fish, poultry  and green leafy vegetables to get sufficient intake of B-vitamins which may help regulate your mood.

3. Magnesium

Essential for over 300 functions in the body, including energy production and muscle function. Some studies have shown that magnesium insufficiency can be linked to nervousness, irritability, increased anxiety and even depression.

It’s a mineral that gets depleted really quickly when our bodies are under stress.  I notice such a big difference in clinic when my clients start to restore magnesium levels. 

You can find magnesium in green leafy veggies, sunflower seeds, quinoa, brown rice, good quality dark chocolate (though don’t eat it too late in the day as caffeine in dark chocolate can heighten anxiety), and almonds are great natural food sources of magnesium.

You can also top up your magnesium levels topically as your skin can absorb it well. Try using relaxing epsom salt baths and magnesium lotions and sprays which help instantly, and can be a really useful way to deal with the onset of acute anxiety attacks and to help wind down at night, along with breathing exercises and other lifestyle practises. 

4. Omega-3 fatty acids

Cold-water, wild-caught fish can reduce inflammation and help stabilise your mood. Omega-3's also contain DHA, which is vital for congnitve function - supporting memory and focus.

Aim for 2-3 portions a week of wild SMASH fish (salmon, mackerel, anchovies, sardines or herring) but if you know you don’t eat anywhere near that amount, consider having your levels tested as you may benefit from a good quality omega-3 supplement. A good starting dose is 1,000 mg daily if you are deficient and want to look at quality supplementation. 

5. Protein

Getting enough protein is essential for our brains to regulate thoughts and feelings. Protein is one of the cornerstones to balancing your blood sugar levels - we know that a slow and steady release of energy improves mood and moderates the amounts of stress hormones being released by the body.

Imbalanced blood glucose levels can have a negative impact on your hormones, energy levels, skin, mood, weight, quality of sleep but most importantly your mood.

Amino acids are the building blocks of protein and these are vital for our brains, as they help make neurotransmitters to boost our moods. I very rarely meet clients in my clinic who are eating adequate protein for their build and level of activity. 

You should really aim to eat a good quality source of protein with each meal and snack throughout the day, such as nuts, seeds, eggs, a good quality protein powder to boost smoothies and home baking, fish, lean meat and poultry."

Anyone else grabbing the quickest and nearest thing for lunch In between all the zoom calls and home schooling?! It can be hard to find the time to make healthy choices when we feel too much prep is involved. Fitness & Energy Coach Emily Turnbull shares her quick & simple ideas. 

1. Stock up on staples

Try to fill your cupboards and fridge with some lunch friendly staple ingredients whenever you do your food shopping. My favourites include sourdough and rye bread, eggs, smoked salmon or mackerel, feta cheese, hummus, avocado. Have you discovered ready to eat pouches of quinoa and Puy lentils? These are perfect for quick meals. I also fill the fridge with salad greens, radishes, cucumber and tomatoes and some useful jars of sun-dried tomatoes and roasted red peppers.

2. Make extra (ideally wholegrain) pasta and rice

When you cook pasta and rice for dinner, make extra as this forms a great base for salads. One of my favourites is using leftover brown rice to make a poke bowl type salad with smoked salmon, avocado, radishes and a soy, ginger and sesame dressing.

3. Batch roast veggies

Drizzle courgettes, carrots, sweet potatoes and red peppers in olive oil and herbs. They form a filling and nutritious base for a quick lunch. Simply add some protein and healthy fat – feta cheese and pumpkin seeds are my favourite additions.

4. Discover how versatile hard boiled eggs can be

Sliced, smashed, halved, they can be served on rye or sourdough with avocado and rocket, create a Nicoise style salad with some tinned tuna, olives, corn and salad greens or mash them with light mayonnaise and chopped chives for a healthy take on an egg mayo sandwich.

5. Experiment & freeze different breads

My go to (if you haven't guessed by now!) are rye and sourdough. These are easily popped in the freezer and can be topped with some greens and other veg, a serving of protein and a small serving of healthy fat. Try rye bread topped hummus, with some roasted or fresh vegetables. Avocado is grate with a drizzle of olive oil. For extra protein, add tuna or feta.

In these uncertain times as the reality of isolation and social distancing starts to set in, many people's stress and anxiety is understandably higher than normal.

Continued high levels of cortisol peaks (ie the stress hormone) can impact your overall health and wellbeing. To support you through this and during National Stress Awareness Month this April Lorna Devine a Psychologist shares her top tips to better manage stress.

Lorna is a Cognitive Behavioural Therapist and accredited Life Coach and has worked with thousands of clients experiencing a range of difficulties including: anxiety; low mood; perfectionism; stress and burnout; physical health problems; low confidence and low self-esteem.

Below she shares her 3 top tips to managing stress:

1. Self Awareness

One of the first and most important steps to managing stress is self-awareness! 

Gain an understanding of what causes you to feel stressed and what keeps you feeling stressed. This may be certain life events, thoughts or behaviours e.g. scrolling endlessly on social media or checking the news several times a day.

A useful starting point is to keep a diary. Complete this every day for a week and check in with yourself at least once every hour each day.

Make a note of your surroundings (situation), your thoughts, your feelings, how you are feeling in your body and what you are doing (your behaviour). After a week, look back at your diary and see if you can notice any patterns or links between certain situations and your thoughts, feelings, physical sensations and behaviours.

This will help you to develop an understanding of what causes you to feel stressed and what makes you feel worse. Once you have gained this self-awareness, you are then on track to take steps to manage stress.

2. Prioritise Rest & Relaxation

Progressive Muscle Relaxation (PMR) is a deep relaxation technique that has been demonstrated to be effective in reducing stress.

It is based on the idea that muscle tension is the body’s physiological response to stress and that muscle relaxation essentially blocks stress. It is one of the easiest relaxation techniques to learn and is great to practice before bedtime to help you sleep.

It involves learning to slowly and progressively tense and relax your muscles (one group at a time), allowing tension to flow away from you as each muscle group relaxes. 

Instructions for PMR:

• Find a comfortable position either sitting or lying down in a place where you will not be interrupted.
• Tense and relax each of your muscle groups until you have tensed and relaxed your entire body. Start by tensing each of your muscles tightly for 5 seconds and then release the tension for about 10 seconds (relaxing your muscles). Notice how the feeling of relaxation differs from the feeling of tension.
• Start with your feet and then work your way up your body e.g. feet, lower legs, upper legs, hips and buttocks, chest and stomach, shoulder blades and back, shoulders, neck, mouth and jaw, eyes and cheeks, forehead, upper arms, forearms and hands.

As you are practicing PMR, allow your attention to focus only on your body. If you notice your mind wandering, bring it back to the muscle you are working on.

3. STOPP

A useful technique that I teach my clients is STOPP. This is a great tool to use if you are feeling stressed and will help you to take back control of your emotions in stressful situations.

This involves pausing, taking a breath and not reacting automatically.

Instructions for STOPP:

S = STOP. Pause for a moment.

T = Take a breath. Notice your breathing as you breathe in and out. In through the nose and out through the mouth. Breathing is so simple yet so effective! It will help you calm down and will activate the “relaxation response” of your parasympathetic nervous system.

O = Observe what thoughts are going through your mind, what you are paying attention to, what you are reacting to and how you are feeling in your body.

P = Pull back and gain perspective. Remember thoughts are not facts!

• Take the helicopter view (e.g. zoom out and see the bigger picture).
• Can you come up with an alternative way of looking at the situation?
• What advice would you give to a friend?
• Is this thought fact or an opinion?
• How important is this to you and how important will it be in six months’ time?

P = Practice what works.

• What is the best thing that you could do right now to make you feel calmer?
• What is the most helpful thing you could do right now?
• What can you do that fits with your values?
• Where can you shift your attention to?

life armour supplements are specifically designed to address the impact the stressors of modern life has on our health & wellbeing and can be used as part of a holistic approach to enhancing your wellbeing.

They include a blend of ingredients proven to reduce stress and anxiety including KSM-66 Ashwagandha, Rhodiola and Shatavari to name a few.

Our immunity matters now more than ever. Sara Jackson a Registered Nutritionist (mBANT, mCNHC)  and naturopath from SJ Health shares how you can help to naturally support your immune system.

Diet & nutrition let us take back some control to support our body’s general natural anti-viral immunity.  Here’s my top tips to maximise your body’s natural immunity & minimise the effects of viruses on our systems.

Just do the best you can with what you have at home. You may be surprised at what you find at the back of the cupboard! At this time, we don't necessarily have the luxury of huge choice. 

Here are my 8 top tried & tested tips to support your body's immunity. It goes without saying listening to Government and NHS guidelines is paramount at this time. 

1. Whole food diets

Anti-oxidants are key for the immune system. From a diet point of view the ideal is 8 portions of rainbow vegetables & 2 fruit a day while eating minimal refined processed foods, sugar & alcohol. Frozen veg and fruit are fine if you’re self isolating. Dried spice herbs are very healthful too especially oregano, ginger, turmeric, rosemary and  thyme. Did you know that pulses & beans count as 1 a day too?  

2. Vitamin C

A well documented vitamin to maximise our natural immunity. In food & top up with supplements. life armours drops of immunity+ contains 100% of your nutrient reference value per 1ml. So you can control how much you take each day, topping up with more when not feeling at your best.

Also try citrus fruits, broccoli, kale and other greens. Butternut squash, peppers and sweet potatoes. 

3. Elderberry

A lot of great evidence on the power of this ingredient. It can be taken in natural form, in syrups, and supplements. 

life armour's drops of immunity+ is packed with elderberry as well as other natural ingredients such as acerola (a natural form of Vitamin C) echinacea, astralagus, eluthero and holy basil. 

4. Omega 3's

Help to reduce inflammation and support the immune system via those inflammatory pathways. Especially from good quality wild oily fish such as sardines, anchovies, mackerel and salmon. Plant based forms include chia seed, flax seeds and spirulina. Not as well absorbed as fish but if you are Vegan could be a good option. 

5. Vitamin D

Stimulates anti-viral properties in the body. It is well documented that in the UK many of us are Vitamin D deficient. Check your current levels & supplement accordingly. Also try to eat avocado, mushrooms and oily fish.

6. Probiotics

The gut is where our immune system is housed. Need to support the secretory igA which is the bodies first line of defence in the immune system. Saccharomyces boulardii is a type of yeast that can support your gut health. 

7. Take time to have fun, laugh, exercise

Make this a priority to release endorphins. Get out in nature whilst remaining at least 2 metres apart from others for a maximum hour a day as per government guidelines.

8. Practice breathing exercises to manage stress

During these uncertain times, it is not surprising that feelings of stress and anxiety increase. However, continued high levels of cortisol (the stress hormone) could impact your immunity. Try to keep your head straight and find things that help you relax such as taking time to meditate, do yoga, deep belly breathing - whatever helps you relax. . .

🙏Stay well everyone. 

*Please check with your GP before starting any supplements especially if you’re on meds. Your best bet is to work with a practitioner who can personalise the best supplements for you. Calorie restriction or an unhealthy diet can disrupt our energy levels throughout the day, so it is crucial that we make sure that we are eating properly in order to sustain our energy.

Registered Nutritionist (mBANT, CNHC, dipNCFED)  and naturopath Lauren Windas shares her top tips for fighting fatigue. As someone who has suffered from Chronic Fatigue Syndrome she has immersed herself in nutrition and wellness to fight her own chronic disease and has much expertise to share.

 Living in our modern world, its more common for people to experience symptoms of tiredness than ever before, but it really shouldn’t be this way.

Did you know that there are simple changes you can make to your lifestyle to improve your energy levels naturally?

Here are 5 simple tips you can implement to start feeling more energised and able to make the most out of each day.

1. Eat a balanced, nutritious diet

Calorie restriction or an unhealthy diet can disrupt our energy levels throughout the day, so it is crucial that we make sure that we are eating properly in order to sustain our energy.

The first step is maintaining steady blood sugar levels. Did you know that pairing carbohydrate foods with protein, fibre and healthy fats can help to prevent those blood sugar peaks and troughs throughout the day?

Whenever we eat sugary foods or carbohydrates, our blood glucose levels start to rise, triggering the pancreas to release a hormone called insulin that helps the body’s cells utilise this sugar for energy.

The foods that can generate the biggest spike in our blood sugar include highly processed carbohydrates, such as:

• Cookies, cakes and biscuits
• White bread or refined flour products such as pasta
• Sugary drinks or anything with added sugar

When our blood sugar levels get too high, we tend to experience a rapid surge of energy which is soon followed by a crash in energy when our blood sugar starts to decline. This is known as the ‘blood sugar rolleroaster’ that many of us seek to get out of when we experience those dreaded feelings of fatigue during the day.

In order to balance your blood sugar, try and make wise choices with your nutrition by pairing any carbohydrate foods with protein, fibre or healthy fats to slow down the sugar’s digestion. Think of a handful of pumpkin seeds or nuts with fruit, rather than a packet of Haribo sour mix.

2. Limit or reduce your alcohol intake 

Contrary to popular belief, those little nightcaps that people think will help them sleep soundly will actually interfere with sleep quality.

Despite alcohol possessing sedative qualities that can make you feel drowsy, alcohol can severely affect your sleep.

Here’s how:

Melatonin is a hormone that our bodies make to maintain our circadian rhythm (also known as our ‘biological clock’).

Melatonin is produced by the pineal gland in the brain and levels tend to rise during the evening and are lowest in the morning. When melatonin levels rise we tend to become less alert and sleep becomes more inviting, which is why melatonin is known to prepare our bodies for sleep.

Studies have now shown how a moderate evening dose of alcohol up to an hour before bedtime can suppress melatonin production by almost 20% (Rupp et al. 2007).

This can increase our risk of sleep disruption, which can incite next-day tiredness and fatigue.

Save your drinking for 2 times per week, such as the weekend. This provides enough room to enjoy an occasional glass of wine but will ensure that you leave the rest of the week with plenty of time to sleep soundly.

3. Reduce your stress levels 

Stress is the body’s innate response to any kind of demand or threat, whether this is real or imagined.

Whenever we sense a threat, be it physical or mental, our body kicks into high gear. Our autonomic nervous system switches into a ‘fight-or-flight’ reaction, also known as the sympathetic nervous system response.

When fight-or-flight kicks in, our heart rate increases, breathing quickens, muscles tighten and our blood pressure rises. It is the body’s programmed way of protecting itself.

In prehistoric times this is when we would need to physically run away from danger, whether that was a bear or a saber tooth tiger ready to hunt and kill us, it is a natural survival mechanism.

Nowadays we do not face the threat of being eaten, but we do face other stressors such as meeting deadlines or taking exams. This triggers the same bodily response and what tends to happen is that we are prone to living in a constant state of ‘fight-or-flight’. This is known as chronic stress.

Researchers are now investigating the role of chronic stress on the body. Many studies are now highlighting the possible link between chronic stress and cortisol levels which can result in symptoms of fatigue and tiredness (Eedeet al. 2006) (Wilson, 2014) (Rosmond et al. 2000).

So make sure you take some time out and give yourself that well-deserved ‘me’ time.

Whether that involves a relaxing candle-lit bath, reading a book or signing up for a yoga class, do what makes you feel chilled out and relaxed after a long day at work. You deserve it!

life armour super me capsules are specifically formulated to address the impact daily stressors have on our health and wellbeing.

Containing 100% natural and active ingredients including KSM66 Ashwagandha which is clinically proven to reduce stress and anxiety.

These capsules may help to build resilience to daily stressors.

4. Focus on quality sleep 

Getting quality sleep is super important if you want to improve your energy levels.

Your circadian rhythm is your body’s internal clock that cycles between sleepiness and alertness at regular intervals. If you suffer with fatigue, it is likely that your normal circadian rhythm is lost.

If your internal body clock has become disrupted, it is a good idea to make appropriate lifestyle changes to set it back on track so that you can enjoy a good night’s sleep again.

Things that can disrupt our circadian rhythm include excessive exposure to light during the night-time or evening hours, so try to avoid electronics and bright lights for at least 2 hours leading up to bedtime. Use blue lighting on your devices and buy blackout curtains if you need to.

Another way to achieve quality sleep is to establish a regular sleep time and try and stick to it. Our circadian rhythm requires consistency, so going to sleep at the same time each night can help to maintain the body’s sleep/wake cycle.

If your night is disturbed by the need to take bathroom breaks, avoid drinking fluids before bed.

Finally, develop a sleep ritual, which involves sensible activities such as reading 15 minutes before you go to sleep. These habits can help us to unwind and mentally prepare before going to sleep, and if we sleep well during the night, we are likely to feel more energised during the day!

5. Avoid caffeine or stimulants

Caffeine is one of the world’s most commonly used drugs. We rely on it so heavily as a ‘pick-me-up’ to keep us going throughout the day, particularly when it comes to our energy levels.

Caffeine increases activity in certain parts of the brain and central nervous system. When we drink caffeine, it stimulates our adrenal glands to trigger adrenaline and cortisol (our two major stress hormones), causing the physical effects (such as a surge of energy) that are involved in the ‘fight or flight’ nervous system response.

Whilst this is fine when we drink caffeine in moderation, too much of it can really deplete our energy levels due to its effects on one of our brain chemicals called adenosine.

In a nutshell, adenosine is a neurotransmitter that makes us feel tired and sleepy (at night it starts to build up in our brain so that we are ready to sleep).

Caffeine blocks adenosine receptors and as a result stops the fatiguing effect of adenosine, arousing an energising stimulant effect instead.

The more caffeine we drink, the more adenosine receptors our brain starts to produce because it sees an adenosine shortage. As a result of having so many adenosine receptors, people can start to become caffeine tolerant, which is when more caffeine is needed to block the adenosine receptors in order to keep a person’s energy levels up.

However, chronic caffeine consumption can actually lower our baseline level of energy from what it was originally. This is because when the caffeine starts to wear off, our brain now responds as though there is a lot more adenosine than before.

The brain is now ultra-sensitive to any adenosine as a result of the higher number of adenosine receptors, causing an increase of fatigue.

This is where people start to enter a cycle of chronic caffeine consumption that can wreak havoc on their energy levels as they start to become caffeine dependent, where they need more and more caffeine just to function normally.

You don’t have to quit caffeine completely but try to stay mindful of how much you are drinking so that you can be aware of how it may be impacting your energy levels throughout the day. Knowledge is power!

And remember, caffeine is not just found in coffee but also in chocolate, energy drinks like cola and certain herbal teas such as green tea. Always check the label before you buy something.

For a caffeine free reboot try life armour recharge focus capsules. With proven ingredients to enhance energy naturally.  

I hope that my tips help you to get your lifestyle in tip-top shape for enhancing your energy so that you can make the most of each day in a healthy and happy way!

Evoke the glow!

References:

Eede, F.V.D. Moorkens, G. Houdenhove, B.V. et al. (2006). ‘Hypothalamic-Pituitary-Adrenal Axis Function in Chronic Fatigue Syndrome’, Neurophyschobiology, 55, pp. 112-120, NCBI [Online]. Available at: https://www.ncbi.nlm.nih.gov/pubmed/17596739.

Rosmond, R and Björntorp, P. (2000). ‘Low Cortisol Production in Chronic Stress. The Connection Stress-Somatic Disease is a Challenge for Future Research,’ Lakartidningen, 97 (38), pp. 4120-4124, NCBI [Online]. Available at: https://www.ncbi.nlm.nih.gov/pubmed/11068377.

Rupp, T.L. Acebo, C and Carskadon, M.A. (2007).’Evening Alcohol Suppresses Salivary Melatonin in Young Adults’, Chronobiology International, 24 (3), pp. 463-470, Semantic Scholar [Online]. Available at: https://pdfs.semanticscholar.org/e1b4/fa80c40ed5785eb509afff352f4ed585092c.pdf

Wilson, J.L (2014). ‘Clinical Perspective on Stress, Cortisol and Adrenal Fatigue’, Advances in Integrative Medicine, 1, pp. 93-96, Advances in Integrative Medicine [Online]. Available at: https://www.aimedjournal.com/article/S2212-9626(14)00005-4/pdf

Bettina Falkenberg an Advanced Accredited EFT Practitioner, NLP Practitioner and Hypnotherapist shares her 3 daily habits that will help you boost and build resilience.

Resilience is a buzz word in the world of well-being these days; but it is also considered helpful, even necessary, for many from schoolchildren, to students, corporates, sportspeople and politicians.

Everybody needs resilience and everybody wants more of it. But what is it and what does it do for us?

Resilience is defined as:

1. the capacity to recover quickly from difficulties - toughness
2. the ability of a substance or object to spring back into shape – elasticity

So, how can we increase our own level of resilience?

Truth is that even if life goes swimmingly - we look after ourselves, exercise, eat healthily, sleep well, meditate - life has the habit of occasionally throwing spanners in the works. 

Losing a job, relationship break-ups, being overlooked for promotion again, getting a phone call from the doctor that something is not quite right, all these things have the potential to knock us for 6.

The big shocks in life, yes, they will still be hard to overcome, but being resilient means we give ourselves the chance of bouncing back quicker and better. And having resilience means we won’t get knocked for 6 by something that isn’t worth it in the grand scheme of things. 

Nurture or Nature

Psychological studies have shown that being resilient may protect against developing PTSD after experiencing traumatic events.

While everybody is born with a certain amount of resilience -  science suggests that genetic factors influence our level of resilience  - environmental factors and life experiences determine how resilient we really, are and the good news is that just like muscles, resilience can be exercised and built up.

Psychology websites advise that, in order to be more resilient, we need to embrace change; have strong support networks; be optimistic, and nurture and know ourselves.

That’s all well and good but in times of crisis that’s easier said than done. Take, for example, someone who’s just lost their job and is terrified about their financial future. How likely are they to embrace their predicament and view it as an opportunity?

At times like this, it’s common to feel consumed with negativity and paralysed with fear; especially if that’s how you’ve been brought up.

Here are three simple practices to boost and build your resilience.

They have all made a massive difference in the way I see the world and react to setbacks and challenges. Best of all they are easy to integrate into your day, take no or little time and don’t require you to dedicate specific time for them in your already busy diary.

1. Finger tapping (Emotional Freedom Technique)

Time needed: none

When: whenever your hands are free

I am a tapper hence tapping had to feature on this list, especially as it is the easiest of my recommendations. When we tap the Autonomic Nervous System gets the message to calm down and relax and tapping continuously had led to me being less tense and generally calmer.

A few years ago, Steve Wells from EFT (Emotional Freedom Technique) Downunder introduced me to Continuous Finger Tapping. Steve had developed the habit of tapping with his thumb on the sides of his other fingers while walking the dog. This is not something that is part of standard EFT training, I hadn’t come across this practice before but Steve swore by it, so I thought I’d give I go. I began tapping on my fingers while watching telly; I didn’t need to pay attention to it, I do it on autopilot when my hands are free.

Shown are tapping points on the right hand, they are mirrored on the left hand. You can tap on all or just some of them.

I used to have a rather irritating habit since early childhood, a nervous tick, which I hadn’t been able to get rid of. I used to knead my right ear in a way that left it red, inflamed and painful. I mainly did it when I was nervous, tense or simply bored. You can imagine how gobsmacked I was when, a few weeks after starting finger tapping, I realised I didn’t torture my poor ear anymore. I’ve never done it since, the urge has simply disappeared. And I hadn’t simply exchanged one addiction with another, less painful one. I don’t have an urge to tap my fingers, I simply do it when my hands are not busy.

2. Practising Gratitude 

Time needed: 5 minutes 

When: before going to sleep

Looking for three things you are grateful for at the end of the day helps you to change your perception of life.

Even if your day has been truly awful, you are still lying in a warm bed with a roof over your head. If the thought of what tomorrow will bring worries you, right now you have something to appreciate.

You may want to use a gratitude diary in which you write three things that you are grateful for today. The act of writing your thoughts down is important; you have to think a bit harder about what to write and how to choose your words.

It’s more powerful than just letting thoughts pass through your mind fleetingly. It also engages different parts of the brain which means that more of your brain is engaged in the act of being grateful.

It’s even better to talk out loud; perhaps record your words of gratitude on your phone or exchange them with your other half before going to sleep. Tell them what you’re grateful for and have them say it back to you.

Brene Brown of TED Talk fame practices gratitude at the dinner table; everybody at the table shares what they appreciated today or what brought them joy.

Once you practice gratitude actively, you’ll begin to look out for joyful moments during your day, you’ll notice things you may have overlooked or taken for granted before; the song of a bird, a late rose, the smile of a stranger, a surprise seat on the commuter train.

Being mindful of such moments will make them more prominent in your perception and they’ll take up more space in your day to day experience. Practising gratitude will change your reality to a more joyful one and perhaps you’ll conclude at the end of the day that it really wasn’t such a bad one.

3. Mirror Work

Time needed: 10 seconds  

When: every time you are in the bathroom

Since Louise Hay first published her book ‘Mirror Work – 21 Days to Heal Your Life’ in 1984, the bathroom mirror has become a staple tool for personal transformation.

I often give mirror work as homework for my clients, but, in practice, I’ve found that the way Hay prescribes it is too intense for most people, so they quickly abandon the exercises.

Unlike Hay’s, my way of doing it doesn’t take time, so you won’t need to find a 30-minute slot in your day to do it in.

Whenever you find yourself in front of a bathroom mirror, take a moment to look into your eyes. Not at your hair or make-up, just into your eyes.

Look into them as if you were reassuring your best friend, sister or child. Suddenly, it doesn’t matter whether your hair is perfect or whether you look tired or stressed. Just lock eyes with the person staring back at you, and send yourself the message, “I am here, I see you, I won’t go anywhere”. You don’t need to speak out loud; the intention is in your eyes. It doesn’t take more than a few seconds.

I started doing this when I had a broken heart. Finding myself fighting back the tears at work, at points throughout the day, I’d flee to the bathroom and share these moments of kindness and compassion with myself. It didn’t take long before I found myself winking at the girl in the mirror; “We’re alright, you go, babes”.

Stop should-ing yourself

There are many other practices that will support your emotional balance and help you face what life throws at you in a more relaxed and positive way.

I have chosen these three because all of them have made a lasting and profound impact on my life and none of them take time or becomes a “chore”. Often I hear people say with a sigh, “I am not doing my daily mediation anymore, I need to start it again”, or “I really should take up Yoga”. The only thing you should do is stop “shoulding” yourself. But that’s another blog.

A little about Bettina Falkenberg

I am an experienced EFTi (formerly AAMET) Advanced Accredited EFT Practitioner, Trainer (NQT) and Mentor, NLP Practitioner and Hypnotherapist. I hold Diplomas in Integrated Energy Techniques and Energy Healing. I have been on a journey of personal growth and development for over 20 years which has taught me how to deal with my own challenges and demons. I specialise in supporting clients with serious disease and complex issues.

Christmas is nearly here which means plenty of excitement buzzing in the air. Time off work, catching up with friends and family, festive food and treats not to mention the anticipation of little ones eagerly awaiting the arrival of Santa.

So, what's not to like?

For many Christmas can be a source of stress and leave you feeling frazzled.

High expectations to make everything perfect, not to mention increased workload on top of the normal daily tasks and family dynamics (say no more!). You may also find yourself run down the moment you simply stop!

In this article we give 3 simple tips to try and avoid festive burnout.

1. Build up your immunity

Enjoy the festive food and sweet treats in moderation and balance them out with plant of fresh fruit and vegetables. Don't forget to drink plenty of water. Whilst it's not always easy when entertaining or visiting friends and family, try to start the day with a bowl of porridge and fresh fruit. Try to snack on nuts instead of lots of chocolate! 

2. Place importance on sleep

Whilst there will be late nights catching up with friends and family, try to set aside time to re-charge and get a good nights rest. Make sure you drink plenty of water before bed, especially if you’ve been enjoying a few drinks.

 If you struggles to switch off, try our 100% natural  drops of slumber to ease you in to a good nights rest. Melt in to bed and let drops of slumber do the rest.

3. Get outside 

Endless tidying and preparing for the next visitors, or driving from one place to another can be overwhelming and sap your energy. Delegate a few of the must do tasks and take some time to get outside to clear the mind. Just a short brisk walk will leave you feeling invigorated and ready for the next round of socialising!

With the official start of winter around the corner, coupled with colder weather, shorter days and less sunlight, it’s not surprising that for many this time of year can affect our mood and sense of wellbeing.

According to the NHS Seasonal affective disorder (SAD) is a type of depression that comes and goes in a seasonal pattern. It is also known as “the winter blues" as symptoms are often more apparent during winter months.

Symptoms of SAD can include:

• Persistent feelings of a low mood -feeling miserable, anxious and irritable
• Sleep problems- sleeping for longer than normal and struggling to get up in the morning, sometimes needing a nap in the afternoon
• Lacking energy- feeling like everything is overwhelming and an effort
• Over-eating - craving carbohydrates can often lead to weight gain

Causes of SAD?

Whilst the exact causes of SAD are unknown some scientists believe the following are key triggers for SAD:

-Disrupted internal clock (circadiun rhythm). A lack of exposure to sunlight can unsettle our biological clocks and may lead to feelings of depression.

-Drop in serotonin levels. Exposure to sunlight is believed to increase the release of serotonin, a brain chemical that is considered a natural mood stabiliser. In winter months when we get less exposure to the sun’s rays and serotonin levels decrease, it can trigger feelings of depression.

-Increase in melatonin. A hormone that responds to darkness causing us to feel sleepy, it’s no surprise that with shorter and darker winter days, melatonin production increases and causes feelings of lethargy.

In this article we explain 5 proven ways to boost your mood this winter.

1. Get outside

Put on a few extra layers and brave the crisp fresh air. Whilst it’s tempting to stay indoors where it’s warm and cozy, blowing away those cobwebs will leave you feeling invigorated and energised.

2. Brighten up your environment

Open blinds and curtains, even a window to let some fresh winter air in the house. Sit near windows or large doors that let the daylight flood in. If you have a garden cut back the overgrown trees to let the little sunlight there is flood in to your home.

3. Stimulate dawn

If you struggle to wake up in the morning and can’t shake off the drowsiness, especially if it’s still dark outside consider treating yourself to a dawn simulator clock like Lumie Bodyclock Rise 100. Studies have shown that these devices can act as an antidepressant and make it easier to get out of bed.

We’ve teamed up with the lovely @lumie.lights in our latest Advent Giveaway to offer a bright bundle that’s sure to boost your mood this winter worth over £150.

4. Exercise

Studies have shown that walking fast for 35 minutes a day 5 times a week or 60 minutes a day 3 times a week has been shown to improve symptoms of mild and moderate depression. Check out Energy Coach Emily’s other exercise tips here.

5. Supplements

life armour is born out of passion to help ease the impact of modern life on our health and wellbeing. 

Our 100% natural and vegan friendly formulations harness the power of adaptogens and are backed by scientific evidence. Both our super me and energise capsules contain Ashwagandha KSM-66 which has clinical evidence in the reduction of stress and anxiety as well as a host of other benefits. life armour is a great solution to nourish from within helping you to feel your best. 

super me has been specifically formulated with a blend of effective adaptogenic herbs to help you unwind and feel more resilient to the pressures of modern life.

Winter months leave you feeling lethargic?

Stop reaching for the caffeine and carbs and make the switch to our recharge focus capsules. A caffeine free energy boost that helps to power you throw the day.

We all want to achieve balance, but sometimes the pressures of modern life can get in the way. drops of balance can lend a helping hand, working naturally with your body to give you a moment to unwind when you need it most. Portable and convenient to take with you on the move, drops of balance will keep you at your best in times of need.

“I really loved this product - it delivers instant calm in a bottle”, Charlotte.

Thinking about incorporating meditation into your daily routine? Check out the 7 proven benefits of meditation that can help your mind expand and body heal but firstly, what is mediation?

Mediation is the perpetual practice of retraining your mind to become consciously aware of its surroundings.

The exercise involves taking a moment - regularly - to pause, observe and be completely aware of as many senses as possible, such as sight, sound, taste, touch and smell.

People who make meditation part of their daily routine, encounter a variety of benefits - in this article, we explain 7 proven benefits of meditation.

Alleviates depression and anxiety

As meditation promotes the mind to focus entirely on the present moment, less thought is given to the past or future tense.

Those dealing with depression often focus on past experiences and how they make them feel, and those managing anxiety can be fearful for the future.

"Meditation trains the brain to achieve sustained focus, and to return to that focus when negative thinking, emotions, and physical sensations intrude — which happens a lot when you feel stressed and anxious." Dr. John W. Denninger, director of research at the Benson-Henry Institute for Mind Body Medicine. 

With meditation, the practice encourages the person to surrender to the present moment, paying no attention to thoughts on the past or future. Because of this, meditation helps to clear the mind from thoughts that can further induce depression and anxiety.

Increases self-awareness

Awareness is the core of meditation, as it’s the act of paying attention to the present moment.

Self-awareness is important as it allows us to experience our uniqueness, as separate individuals. The greater our self-awareness, the more we understand how we relate with others and it can help give clarity and determine areas of our lives we want to focus on.

Meditation can increase self-awareness as consistent practice allows us to feel more in-tune with our bodies.

Through meditation, we can start to physically feel how external factors affect us both positively and negatively. Outside influences can cause more harm to our physical and mental well-being than we realise when our minds are unconscious, therefore meditation is a useful practice to bring our minds back to full consciousness.

Reduces stress

Often the main reason people begin meditation is to manage the stress they are feeling and there is proof that it works.

Stress can cause havoc in the mind and body in various ways, from memory loss to inactive immune systems. When we're frequently stressed, our body creates the stress hormone, cortisol, which can have a very negative impact on our overall health long-term.

There are some studies to support meditation improving anxiety-related disorders such as social anxiety, obsessive compulsive disorders and phobias.

Meditation can also help work-related stress as it allows the person to pause all immediate thought in regards to their work demands, and focus completely on the present moment. This is particularly useful for those working in high-pressure environments.

Improves attention span

Another benefit for those working in high-pressure environments or who are easily distracted, meditation is thought to lengthen attention span and improve brain focus.

This is due to the mind being more aware and conscious of various surroundings when meditating consistently.

One study suggests that even as little as 4 days of meditation can improve attention span, as well as another study that leads the belief meditation and mindfulness can also help to reverse daydreaming and wandering minds.

Helps sleep

Suffering from insomnia? There are various studies to help support the benefit of meditation and sleep.

According to the National Sleep Foundation ''The practice likely improves insomnia-symptoms by reducing measures of arousal in the brain.''

Research from Massachusetts General Hospital shows meditation strengthens the most important sleep brain region, called ‘Pons’, which determines how deep and restful our sleep is.

If a lack of sleep is getting you down, try a short guided meditation for sleep exercise from Headspace whilst using drops of slumber which are specifically formulated for to ease a busy mind for a restful sleep.

Decreases blood pressure

Blood pressure affects almost 1 in 4 adults in England alone, which means there are a lot of people who rely on blood pressure medication to continue living a good quality of life.

Luckily, a recent study from two researchers in Kent State University has shown that mindfulness and meditation can reduce blood pressure.

Mindfulness-based stress reduction (MBSR) – which included meditation as well as gentle yoga and body awareness exercises – was shown to have decreased blood pressure in all 56 participants over an 8-week period. 

Although there still isn’t enough evidence to support using meditation only to treat blood pressure, studies have shown meditation and mindfulness both increase activity in the parasympathetic nervous system (which helps broadening blood vessels) and decreases activity in the sympathetic nervous system (which contracts blood vessels in reaction to stress).

Helps create a positive attitude

Meditation has been proven to help boost the body’s natural formation of serotonin, endorphins, dopamine and melatonin which are crucial to create and maintain a healthy, positive attitude long-term.

Many people decide to start their mornings with meditation, as it creates a positive and compassionate setting for the rest of their day. Plus, as consistent meditation helps to reduce anxious thoughts and increases self-confidence, it allows those to be more open-minded to what each day has to offer, without judgement. 

The bottom line

Meditation helps to reduce both depression and anxiety by creating a mental environment where you can be fully present in the moment, without thought or emotion.

Our self-awareness is heightened through regular meditation, which helps us to take positive actions to further benefit our wakened life.

Meditation decreases the body’s creation of cortisol (a stress hormone), which in turn benefits our mental and physical health.

Attention spans can be increased through consistent meditation, as it allows the mind to be clearer without thoughts and feelings causing disrupt. Areas of the brain that determine our sleep quality can be strengthened through meditation and mindfulness.

Go on give it a go

Stress seems to be something so many of us live with on a daily basis with the increasing demands of modern life. When we are stressed, cortisol (a stress hormone) is released from the adrenal glands. Whilst back in the day this helped us survive in “fight or flight “mode, increasing and prolonged high cortisol levels can have a detrimental effect on our health.

From those which may seem more obvious like weight gain and tiredness to impaired brain function, being more prone to infections and increased risk of high blood pressure.

Here’s our top tips on how to manage stress naturally-see which ones take your fancy. Mix it up depending on what works for you at different times. And if you find ways some of these tips in to your daily routine we are pretty convinced you will see the benefits.

1. Have fun

I can’t lie, this is my absolute favourite and something so many of us forget to do. I remember saying to my husband when we escaped for a trip to the secret cinema… “this is SO much fun! We need to have more fun”. 

Dance, sing, laugh. Do all three at the same time! Remember what it was like to be a child (the fun bits!) and act like one for a while (no tantrums please!)

Return to a hobby you used to enjoy when time allows. Or better still make it a firm commitment each week in your diary, a slice of time just for you. 

2. Sleep

For those who know me, they know that I NEED my sleep and struggle when its cut short. Don’t underestimate the power of sleep. The scientific evidence that supports the benefits of sleep are numerous. Such as

-reducing stress

-improving memory

-encourages healthy weight through avoiding cravings

-helps reduce inflammation

Here's a few tips for getting a good night's sleep in our recent blog.

3. Exercise

So many yogi’s advocate daily practice to get the body moving and help declutter the mind - even if you can only spare 15 minutes a day. If yoga isn’t your thing, find what suits you- an outdoor run, a gym class or a swim perhaps. A study shows that people that exercise more regularly are less likely to experience symptoms of anxiety than those who don’t exercise at all.

When you exercise, your body releases endorphins, a chemical that helps to lower stress hormones and brighten up your mood. Pushing yourself to go for that gym class can be hard, but will leave you with a sense of achievement that will last all day. 

4. Caffeine 

We all love a good cup of tea or coffee, however, it may come as no surprise that it has been scientifically proven that a high dosage of caffeine, found in tea, coffee and energy drinks, can increase feelings of anxiety. Although healthy in moderation, too much caffeine can leave you feeling jittery and on edge.

We’ve recently discovered Peace by Pukka Teas which includes our favourite ashwagandha root

Feel you need the energy boost that caffeine gives you? Make the switch to our recharge focus capsules , a caffeine free energy boost that helps power you through the day. 

5. Take a Breath

Perhaps one of the most overlooked ways to combat feelings of stress is to just simply stop and take a breath.

When your body is in ‘flight or fight mode’ feelings of stress are increased. This is due to the release of stress hormones, causing shortness of breath and an increase in heart rate.

Practising deep breathing exercises can help you quickly combat feelings of stress and anxiety; simply focus your awareness on your breath.

Why not give it a go now, take three slow, deep breaths. Inhale for a count of six, hold for a count of two and exhale for a count of eight. Feel any different?

6. Surrounding yourself with friends and family 

Taking time out of your busy schedule to spend time with loved ones is important and often overlooked when feeling stressed.

A study shows that for women especially,  spending time with friends and family helps to release Oxytocin, a natural stress reliever. Laughter has also been proven to help reduce stress by relieving tension- so get together with friends, relax and have a laugh. 

7. Supplements

life armour is born out of passion to help ease the stresses and strains of modern life.

Our 100% natural formulations harness the power of adaptogens and are backed by scientific evidence. Both our super me and recharge focus capsules contain Ashwagandha KSM-66 which has clinical evidence in the reduction of stress and anxiety as well as a host of other benefits. life armour is a great solution to nourish from within to help you feel your best. 

super me has been specifically formulated with a blend of four adaptogenic herbs to help you unwind and become more resilient to daily stressors of modern living.

Balance. Whether it’s work-life, keeping up with friends, or trying to hold tree pose for 10 seconds, it’s not easy to achieve. drops of balance  has been created to help you unwind in moments of tension, helping you glide through the afternoon with ease. And breath.....

“I really loved this product - it delivers instant calm in a bottle”, Charlotte.

drops of slumber has been created to help ease your mind for a restful night, leaving you feeling refreshed and revitalised the next morning, without any lingering drowsiness.

Don’t ruin your day before it starts, melt into bed and let drops of slumber do the rest.

“A beautiful ritual that sets the tone for a restful sleep”, Elaine.

As I started on the journey to create the life armour brand, not only was I focussed on finding high quality ingredients and working with the most reputable suppliers. Our packaging materials, their sustainability and minimising our environmental footprint were all equally important.

We have carefully considered every detail of our packaging to minimise our environmental impact.

The glass we use in our jars and bottles contains recycled glass and can be 100% recycled. The lids on our capsule bottles are also 100% recyclable.

We also offer pouch refills for our capsules. You can either buy these as a one off or for customers who subscribe, in their first month they will receive a beautiful jar. In subsequent months their capsules will be delivered in our pouches, simply refill the jar and leave on display as a daily reminder to take your capsules.

Our pouches are also handy travel companions as they hold up to 1 months supply of capsules.

As the life armour capsule pouches are lightweight, this further helps to reduce the carbon footprint during shipping.

We continue to work with our supplier on the latest technologies available to constantly improve. It’s critical our high performing capsules are protected in the correct type of packaging.

Tincture bottles

Our tincture bottles come in FSC cardboard boxes to protect them in shipping. Our 30ml glass bottles are 100% recyclable and contain recycled materials. The only plastic we have in our entire range is on the neck of the of the bottle. Whilst we continue to look for solutions to this, currently it is the only pipette we could find with tamper evidence to protect the integrity of the formulation inside.

Shipment boxes

We only use cardboard shipping boxes which are made from recycled material and are fully recyclable. Inside the boxes, our filler and wrap are also made from recycled materials and can be recycled. 

As we grow we will aim to continually improve our packaging and shipment boxes. After all, we ALL need to make changes to protect our planet.

Please do let us know if you have any ideas or suggestions on our packaging. As the founder it is a real passion of mine as you can tell! 

Marishka x

“Science has shown that sleep is the most important factor to our physical and mental wellbeing” Prof Matthew Walker, neuroscientist, renowned sleep researcher and author of Why We Sleep.

Yet a third of Brits are sleep deprived and a study from Oxford University claims we are getting 1-2 hours less sleep per night than we did 60 years ago. That adds up to a whopping 25% less in an 8 hr sleep cycle.

So, what’s driving this sleep crisis?

Phones always turned on

It will come as no surprise that our ‘switched on culture’ means the last thing many of us do before our head hits the pillow is check our phones one last time. Many of us use our phones as an alarm clock too, but why is this an issue for a good nights sleep?

The blue light from our smart phones emits the same wavelength of light as the morning sun, confusing the body as to what time it is.

Those who do one last check of work emails and keep on top of endless life admin may go to sleep feeling stressed and agitated, resulting in a disrupted nights sleep.

Studies have shown that engaging with social media before bed, particularly for teens can also have a detrimental impact on your quality of sleep.

Shift working patterns:

19% of workers in Europe are involved in shift work that goes into the night, with fatigue being one of the most common complaints in the work force. These irregular sleep patterns can cause chaos with getting regular and restful sleep.

Parenting worries and stress

A recent study found new parents face six years of disrupted sleep. It’s not just those early days of newborn waking and feeding, but the years of interrupted nights due to sickness, nightmares as well as general stress and worry. Does it ever end we ask ourselves?

The “cool” factor.

We live in a society where we are quick to tell everyone how “busy” we are juggling so many different things. Longer working hours, burning the candle at both ends, taking on additional responsibilities to broaden our experiences.

Yet if we were to treat sleep with the same importance as eating healthily and keeping fit perhaps we would see greater benefits to our overall health and wellbeing.

Sleep deprivation comes at a cost:

The NHS estimates sleep deprivation is costing them £40 bn a year. 

It’s about time sleep gets the attention it deserves.
After all, it’s as important as keeping active and eating healthy.

Simple steps to improve your sleep

Try taking some small consistent steps to help you sleep better:

1. Don’t take your phone to bed with you
2. Buy an alarm clock so you don’t rely on your phone
3. Aim to get to bed and wake up at roughly the same time every night to help your “internal clock” keep a regular pattern
4. Aim for seven to nine hours of sleep per night, shown to be the optimal sleep level for adults
5. Limit caffeine intake, whilst some manage to get to sleep, it may affect your quality of sleep
6. Try 100% natural and non-addictive drops of slumber . Melt in to bed and let drops of slumber do the rest. After all a great day starts with a solid rest. 

Personal trainer and Energy Coach Emily Turnbull shares 5 daily habits that will help you shake off fatigue without the need for caffeine.

Here’s the thing with having more energy (or having no energy), it’s nearly always due to lifestyle choices. From the food you eat, the amount and quality of sleep you get, how frequently you exercise and whether you take time out to relax and unwind all play a crucial role in how much energy you have.

Whilst in most cases, you have control over your lifestyle choices I know that it’s sometimes harder to make healthy choices. For example when you are busy, stressed and tired like so many of us are, this can make us less motivated, but, it’s by no means impossible.

The beauty is that once you start making better lifestyle choices, it gets easier and then it has a positive knock on effect. Honestly!

For example, if you prioritise sleep, you are more likely to want to do exercise. And without the tired sugar monster on your shoulder, it becomes easier to make better food choices.

Choose the things you can control

Having some constant practices or habits, whether it’s a daily walk, drinking 8 glasses of water a day or going to a yoga class, can help give you a sense of control and progress when life gets a bit overwhelming.
Making the healthy choice can sometimes feel hard, but from my experience, it is always worth it. 

Here are my 5 top daily habits to boost your energy

1. Prioritise your sleep

When was the last time you had a really good night’s sleep? 2012, before your kids were born! I know the feeling! Or maybe you’ve just got into a habit of going to bed later so that you can watch the latest must-see box set.

It’s really easy to slip into bad habits when it comes to sleep. We tell ourselves that we can get by on 6 hours of sleep but this usually means feeling groggy in the morning and having poor energy throughout the day.

Getting a good amount of sleep, ideally 7-8 hours every night, will help you feel more energised and will benefit your health enormously. Your body loves and needs routine when it comes to sleep. So try to wake up and go to bed at a similar time every day, give or take half an hour.

Don’t give in to the temptation to have long lie-ins at the weekend or on your days off (although there’s nothing wrong with enjoying a cup of tea and reading the paper in bed if you have that luxury). If you've had a late night, you are better to have a nap later in the day to catch up on sleep rather than snooze all morning which will throw your body clock out.

Switch those screens off at least an hour before bedtime and avoid caffeine late in the day. Make sure it’s not too hot or too cold in your bedroom – the optimal temperature for sleep is between 17 and 18 degrees.

2. Stay hydrated 

Did you know our bodies lose between 4 and 9 cups of water every day just by carrying out basic functions like breathing, sweating and going to the toilet? So it’s vital to drink enough water. You should aim for between 6 to 8 glasses of water per day spread throughout the day. The easiest way to make sure you’re drinking enough water is to buy a big reusable water bottle, fill it up and keep drinking from it throughout the day. Or set a reminder on your phone to get up and have a glass of water every hour. Stick to plain old H2O for maximum benefits as sugary drinks and too much caffeine will play havoc with your energy levels.

3. Avoid the blood sugar rollercoaster 

To have good energy throughout the day, you need to keep your blood sugar levels as stable as possible. Limit sugary food and drinks as these spike your blood sugar levels up and bring them crashing down not long afterwards. If you regularly experience mid-afternoon energy slumps, it might be time to reconsider what you are eating for lunch. Try swapping the sandwich meal deal for something containing wholegrain carbohydrates, lean protein, healthy fat (such as avocado, nuts or seeds, olive oil) and lots of veg. If you normally finish your lunch with something sweet, have a piece of fresh fruit instead of a chocolate bar or biscuits. It’s really important not to go too long without eating during the day as this causes your blood sugar levels to drop and your energy levels will start to suffer. Skipping meals and eating too little will also leave you feeling hungry and drained of energy – if you’ve been on a calorie limited diet, you’ll know the feeling all too well. Three healthy meals, two small healthy snacks, plenty of water and regular exercise is a pretty good formula for most people.

4. Move more

This is particularly important if you have a job where you sit for long periods. Get up from your desk and walk around at least once an hour, ideally outside as fresh air does wonders for boosting your energy levels. Exercise is an incredible energy booster, even on the days when you don’t feel like doing it. Aim for between 4 and 5 exercise sessions per week lasting between 30 and 60 minutes. It doesn’t have to be complicated, just something that gets your heart pumping and your muscles working. On the other 2 to 3 days, do something active – even if it’s just a couple of 10 minute walks each day or a cycle into town.

5. Recharge your batteries 

Most people are on the go all day long and they don’t take time out to properly recharge. Each day aim to spend 15 minutes when your focus is on switching off and doing something enjoyable, something that is proper “you” time. Scrolling through your Facebook or Instagram feed might feel relaxing but it doesn’t help you switch off and unwind. So put your phone away and find something else to do. Everyone has different things they like to do to unwind – it could be going for a walk, having a coffee with a friend, reading, gardening, drawing or painting or listening to music. Find what works for you and schedule it in to your day.

Aim for consistency not perfection…

You don’t have to become a paragon of healthy living to feel a difference in your energy levels. Even a few small changes, such as drinking more water and getting outside for 10 minutes twice a day, can make a really big impact on your energy levels if you are consistent with them. Consistency, not perfection, is key.

What things do you think you could change in your lifestyle that would help you to feel more energised? Write them down and then try them out for 30 days, even on the days when you don’t feel like it. For your months supply of life armour® energise capsules click here.

Bio

Emily Turnbull is an energy coach, personal trainer and wellness blogger. Emily’s journey as a stressed-out lawyer, mum of two young boys and shock breast cancer diagnosis at age 39 led her on a path of wanting to feel healthy, strong and energised every day. In 2016, she quit the law and qualified as a personal trainer specialising in women’s fitness and wellness. She’s worked with dozens of women helping them become fitter and stronger and motivating them to make healthy food and lifestyle choices. Along the way she discovered that what most busy, pulled-in-many directions women want, above all, is to feel more energised. Now, through her signature energy coaching programmes, she helps women who feel like they’ve lost their energy and desperately want it back but don’t know where to start.

Emily lives in Northchurch, Hertfordshire, UK with her husband and two young sons. She has a private personal training studio at her home which has indoor and outdoor training facilities in beautiful rural surroundings.

For details of Emily’s energy coaching programmes and personal training packages, check out www.energisewithemily.com. You can follow Emily on Instagram @energisewithemily – make sure to tag @lifearmournutrition

We are all living dynamic lives, trying to catch up with friends, keep fit and eat well around the demands of our jobs, family and general life admin. It’s no wonder that we often feel there are not enough hours in the day. Even for the most energetic, at times we can feel tired, stressed and overwhelmed. 

 When we don’t address this, it can lead to more serious stress related health problems such as chronic fatigue syndrome and anxiety.

This is where adaptogens can help and it’s easy to incorporate them in to your daily habits.

What are adaptogens?

Adaptogens are bio-plant actives, such as roots, mushrooms and herbs, grown in extreme conditions in which they adapt to survive. Used for thousands of years in Ayurvedic medicine, they increase our bodies ability to counter-act the damaging effects of stress, bringing the body back in to balance.

How do they work?

Adaptogens regulate the release of stress hormones from the adrenal glands, helping to bring the body back in to homesostais, that’s balance to you and me!

These clever ingredients are able to detect the type of stress your body is experiencing, mental, emotional, or physical and adapt their function accordingly.

Think of them like a thermostat, reacting to what the body needs, when it needs it:

- Providing energy when tired

- Clarity when there is mental fog

- Calming an over active mind

- Easing the body in to a restful sleep

Whilst adaptogens can’t remove all the stress in your life, they can help to transform the way you feel.

How can you (easily) incorporate adaptogens into your everyday routine?

life armour has been formulated to help protect against the stresses and strains of modern living. Our product range is made with 100% natural and active ingredients that work in harmony with your body to help restore vitality. Our intelligent blends adapt their function according to your body's needs to reduce the effects of stress caused by modern living.

Developed in the UK by a team of leading experts and medical herbalists you won't find any fillers, binders or preservatives in our supplements.

life armour products easily fit in to your daily routine with eco friendly packaging that has been elegantly designed to sit in your home, handbag or office space, so you can easily remember to take them.

Feeling tense and sometimes overwhelmed -don’t we all!

super me has been specifically formulated with a blend of four potent and effective  adaptogenic herbs to help you unwind and feel resilient against the pressures of modern life..

Looking to take the edge off tense moments during the day?

drops of balance has been created to help you unwind after a hectic day, helping you glide through the afternoon with ease. And breath

“I really loved this product - it delivers instant calm in a bottle”, Charlotte.

Looking for a restorative night's rest?

Our drops of slumber have been created to help ease your mind for a restful night, leaving you feeling refreshed and revitalised the next morning, without any lingering drowsiness. Don’t ruin your day before it starts, melt into bed and let drops of slumber do the rest.

“A beautiful ritual that sets the tone for a restful sleep”, Elaine.

There are huge physical benefits backed by a multitude of studies such as: 

 - improved sleep quality 

- lowered blood pressure 

- boosts your immune system

One of the simplest things we can do to help manage our stress is to get outside, ideally in to an open, green and leafy space. Leave behind our distractions, yes including phones, slow down a little and soak up the surroundings.

Developed in the 1980s, the Japanese practice of ‘Shinrin-yoku’, or ‘forest bathing’, was developed as a way to address burn out of Japanese workers. An ancient form of meditation, the method of forest bathing is essentially taking time to relax amongst the trees. 

Research has been conducted in 24 forests across Japan examining the relationship between humans and nature and the health benefits of spending time amongst trees versus urban settings. So convincing were the results it has become a key pillar of preventative health care and healing in Japanese medicine.

Its' practice is rapidly spreading to western culture thanks to the increasingly busy lives we lead. 

The benefits of forest bathing:

Invigorating

For a generation that has ‘stopped moving’, forest bathing proves to be the perfect pick-me -up for city dwellers that rarely find time to leave their desk, or get any peace and quiet from fast paced city living. Forest bathing can do wonders for your mind through encouraging concentration and creative problem solving. In fact, a study in America saw a 50% increase in creative problem solving for those in a group who were immersed in nature and disconnected from the outside world.

Boosts cognitive function

Furthermore, another study conducted by Natural Research has found that exposure to nature helps to boost cognitive function by:

Stress relieving

Forest bathing encourages an emotional response from the nature around you. As a form of meditation, engaging with your natural surroundings allows you to slow down, remove yourself from the outside world and simply breathe. The therapeutic aspect of nature does wonders for your mental well-being, such as…

Spending time in nature can be linked to the release of endorphins, enhancing mood and an overall sense of wellbeing. You will feel calmer and undoubtedly less stressed, something most of us are in need of.

We understand that life doesn’t always let you get outside to fully immerse yourself in the restorative power of nature. life armour has taken the best of nature to create 100% natural and effective supplements designed for modern living. Our intelligent blends will respond to your bodies specific needs to help you unwind, recharge, rest and support your immune health.

Our award winning super me has been specifically formulated to build resilience to the pressures of modern life.

“A huge support, it has helped calm, ground and stabilize me.”, Elaine.

Busy in back to back meetings? Never seem to find a minute to stop?

drops of balance provides a moment to unwind when chaos is all around and there isn’t a green space in site (not to mention the freedom or time to get to one)! Take 2 minutes to stop, breath and feel yourself untangle.  

“I really loved this product - it delivers instant calm in a bottle”, Charlotte.

Press pause on the chaos of modern life and give forest bathing a try, even for just 15 minutes if you are tight for time. The good news is you don’t even need a forest! For those who can’t just pop to their local forest during their lunch break to reap the benefits of forest bathing, any open green space will do. Qunig Li author of ‘Shinrin-Yoku: suggests that a green space is just as beneficial as being in a forest, as long as you ‘open your senses to nature’.

5 ways to open your senses to nature: