Let’s talk about habits; the ones that serve us well and the ones that don’t. It’s a bit like choosing your paint colours, you are neither right or wrong. I’ll be sharing my top 7 habits with you, we’re going in deep today!
Over the years habits are made. We shower, get dressed, have breakfast, brush our teeth – these are all habits that we have created and stuck too since being very small. They set us up for the day ahead and can easily be replicated without much thought.
Small habits can creep into our lives without us even realising until we sit up and take notice.
(Tell me I’m not on my own when I might have got into the habit a few years ago of letting the paintbrushes dry without cleaning them? May I add that I have now stopped this habit, honestly!)
Or going online to research something then going completely off topic and finding myself 360 degrees somewhere else? The Scrolling Habit its real! On that note:
Grab a cuppa, a cosy seat and a notebook! (How stunning is this Bear Love Seat from Loaf by the way…?)
Right now you are comfy, take a moment and jot down ALL the habits that you do that work well for you AND those habits that don’t serve you so well.
Take your time…
Be really honest with yourself – no-one has to see this list (you can share with me if you wish, for accountability, but it won’t go anywhere!)
Now you’ve bought attention to those habits – how do you feel? (Keep this list with you, you’ll need it for a bit later on in the blog.)
These small habits, the ones that serve us and the ones that don’t serve us so well, all add up.
Consider this: maybe you’re saving for a new house..
Saving up pennies adds up. Yet, would you give up if you had to save up £10k for a deposit on a house and knew you possibly would never get there?
How do you know you will reach that goal?
Who told you that you will?
Are you really sure?
Have you started to save pennies?
What’s your plan?
The larger goal can be overwhelming, so sometimes we can sit back and do nothing, procrastinate. Telling ourselves the same old story each month, each year, not going anywhere, still stuck, when it’s YOU that holds the key to your sucess..
It’s all up to you.
“Paradigms are powerful because they create the lens through which we see the world…
If you want small changes in your life, work on your attitude.
But if you want big and primary changes, work on your paradigm.”
Dr. Stephen R. Covey
7 Habits of (Effective) Daily Living
I am a huge fan of Franklin and Stephen Covey, having studied a course with the Foundation years ago. The many lessons they taught have stayed with me, from time management, paradigm shifts and especially the 7 Habits of Effective Daily Living. For this reason, I’m sharing Stephen Covey’s Habits in this week’s blog, in the hope that they really help you too. Each habit links to the next, hold onto your hats – they are good!
Habit 1: Be Proactive® Focus and act on what they can control and influence, instead of what you can’t.
Be Proactive is about taking responsibility for your life. Proactive people recognise that they are “response-able.” They don’t blame genetics, circumstances, conditions or conditioning for their behaviour. They know they choose how they behave. Reactive people, on the other hand, are often affected by their physical environment. They find external sources to blame.
If the weather is good, they feel good. If it isn’t, it affects their attitude and performance, and they blame the weather.
Proactive people focus their efforts on their Circle of Influence. They work on the things they can do something about: health, children or problems at work.
Reactive people focus their efforts in the Circle of Concern – things over which they have little or no control: the national debt, terrorism or the weather. Gaining an awareness of the areas in which we expend our energies is a giant step in becoming proactive.
Habit 2: Begin With the End in Mind® Define clear measures of success and a plan to achieve them.
Habit 2 is based on imagination – the ability to envision in your mind what you cannot at present see with your eyes. It is based on the principle that all things are created twice. There is a mental (first) creation, and a physical (second) creation.
If you don’t make a conscious effort to visualise who you are and what you want in life, then you empower other people and circumstances to shape you and your life by default. It’s about connecting again with your own uniqueness and then defining the personal, moral and ethical guidelines within which you can most happily express and fulfill yourself.
Stephen Covey suggests one of the best ways to incorporate Habit 2 into your life is to develop a Personal Mission Statement. (Remember those from your Uni days?) It focuses on what you want to be and do, your plan for success. It reaffirms who you are, puts your goals in focus, and moves your ideas into the real world.
Your mission statement makes you the leader of your own life. You create your own destiny and secure the future you envision.
Can you tell why I love Dr Covey’s work? I’m all about the Missions, focus and as you know, I love my Power of an Hours to stop the procrastination!
“People are working harder than ever, but because they lack clarity and vision, they aren’t getting very far. They, in essence, are pushing a rope with all of their might.”
Dr. Stephen R. Covey
Habit 3: Put First Things First® Prioritise and achieve their most important goals, instead of constantly reacting to urgencies.
Habit 1 says, “You’re in charge. You’re the creator.” Being proactive is about choice.
Habit 2 is the first, or mental, creation. Beginning with the End in Mind is about vision.
Habit 3 is the second creation, the physical creation. This habit is where Habits 1 and 2 come together.
Habit 3 is about life management as well–your purpose, values, roles, and priorities.
What are “first things?”
First things are those things you, personally, find of most worth.
If you put first things first, you are organizing and managing time and events according to the personal priorities you established in Habit 2.
“Putting first things first means organizing and executing around your most important priorities. It is living and being driven by the principles you value most, not by the agendas and forces surrounding you.”
Dr. Stephen R. Covey
Habit 4: Think Win-Win® Collaborate more effectively by building high-trust relationships.
“Think Win-Win isn’t about being nice, nor is it a quick-fix technique. It is a character-based code for human interaction and collaboration. Most of us learn to base our self-worth on comparisons and competition. There is only so much pie to go around, and if you get a big piece, there is less for me; it’s not fair and I’m going to make sure you don’t get anymore.” Stephen Covey.
Win-win sees life as a cooperative arena, not a competitive one. Win-win is a frame of mind and heart that constantly seeks mutual benefit in all human interactions. (I love win, win situation!)
Win-win means agreements or solutions are mutually beneficial and satisfying. We both get to eat the pie, and it tastes pretty darn good!
A person or organisation that approaches conflicts with a win-win attitude possesses three vital character traits:
Integrity: sticking with your true feelings, values, and commitments
Maturity: expressing your ideas and feelings with courage and consideration for the ideas and feelings of others
Abundance Mentality: believing there is plenty for everyone.
To go for win-win, you not only have to be empathic, but you also have to be confident. You not only have to be considerate and sensitive, you also have to be brave. To do that–to achieve that balance between courage and consideration – is the essence of real maturity and is fundamental to win-win.
Habit 5: Seek First to Understand, Then to Be Understood® Influence others by developing a deep understanding of their needs and perspectives.
Communication is the most important skill in life. You spend years learning how to read and write and years learning how to speak. But what about listening?
Most people, seek first to be understood; you want to get your point across. In doing so, you may ignore the other person completely, pretend that you’re listening, selectively hear only certain parts of the conversation or attentively focus on only the words being said, but miss the meaning entirely.
So why does this happen? Most people, according to Covey, listen with the intent to reply, not to understand.
You listen to yourself as you prepare in your mind what you are going to say, the questions you are going to ask, etc. You filter everything you hear through your life experiences, your frame of reference.
You check what you hear against your autobiography and see how it measures up. And consequently, you decide prematurely what the other person means before he/she finishes communicating.
You might be thinking, “Hey, now wait a minute. I’m just trying to relate to the person by drawing on my own experiences. Is that so bad?” In some situations, autobiographical responses may be appropriate, such as when another person specifically asks for help from your point of view or when there is already a very high level of trust in the relationship. By listening autobiographically, you tend to respond in one of four ways:
Evaluating:
You judge and then either agree or disagree.
Probing:
You ask questions from your own frame of reference.
Advising:
You give counsel, advice and solutions to problems.
Interpreting:
You analyze others’ motives and behaviors based on your own experiences.
Habit 6: Synergize® Innovate and problem solve with those who have a different point of view.
To put it simply, synergy means “two heads are better than one.” Synergize is the habit of creative cooperation. It is teamwork, open-mindedness, and the adventure of finding new solutions to old problems. But it doesn’t just happen on its own. It’s a process, and through that process, people bring all their personal experience and expertise to the table.
Together, they can produce far better results that they could individually. Synergy lets us discover jointly things we are much less likely to discover by ourselves. It is the idea that the whole is greater than the sum of the parts. One plus one equals three, or six, or sixty–you name it.
Habit 7: Sharpen the Saw® Increase motivation, energy, and work/life balance by making time for renewing activities.
If you’ve been following me for a while, you’ll know this habit so well. I love the whole concept of Sharpening the Saw. The concept means preserving and enhancing the greatest asset you have – YOU.
It means having a balanced program for self-renewal in the four areas of your life: physical, social/emotional, mental and spiritual. Such as:
Physical:
Beneficial eating, exercising, and resting
Social/Emotional:
Making social and meaningful connections with others
Mental:
Learning, reading, writing and teaching
Spiritual:
Spending time in nature, expanding spiritual self through meditation, music, art, or service
Sharpen the Saw keeps you fresh so you can continue to practice the other six habits. You increase your capacity to produce and handle the challenges around you. Without this renewal, the body becomes weak, the mind mechanical, the emotions raw, the spirit insensitive and the person selfish.
Trying to create the habit with my family that the hallway isn’t for hats & coats is an ongoing issue! Bench: Cox and Cox
Go back to the list you created at the very beginning.
Have these 7 Habits provoked some thoughts into your own habits? Find your list that you created and re-examine the habits you wrote down..
How did you get those?
What made you so successful at those habits?
Consider ONE thing you can do to create a good habit and ONE thing you will do to ensure you stick to it??
Consider ONE thing you can do to adjust the habit that doesn’t serve you – do you wish to adjust it in anyway?
Start right now, not tomorrow and not next week, right now, change one thing, promise yourself, don’t let yourself down, don’t expect thanks from anyone except yourself. (It’s “tough love” Claire today!!)
You can make a habit of taking a lunch break instead of working through all day.
You can make a habit of taking a walk every day for just 10 minutes, instead of scrolling through social media, getting lost on Pinterest, FB, reading what other people are doing and feeling resentment, feeling sorry for yourself.
You can make a habit of changing something about your nutrition, just one thing a week or a month..
Drinking an extra glass of water a day to replace a cup of tea or a can of fizzy drink is a good habit.
Gratitude is also a good habit to practice feeling it once a day.
It’s all up to you. You’re responsible for your own life, thoughts, feelings, actions.
Promise yourself one thing, stick to it. Repeat tomorrow!
I’d love to know which of the 7 habits are your favourite and why.. Also which habit you might be dropping and which new one you might start..
As always, I read the comments and would love to know your thoughts.
Remember if you’d like to join in the weekly conversation and the Missions I share each week, then please head to Instagram, I’d love to chat there!
Welcome back to the Blog. In this edit, I’m sharing with you 5 reasons it’s vital to have a healthy breakfast which will help you maintain a happy and healthy lifestyle. I’ll be sharing my top tips and recipes so grab a cuppa and get comfy!
First things first..
What is your breakfast routine ..?
Do you wake up too bleary eyed in the morning to think about having a healthy breakfast? Or even an easy breakfast?
With lockdown here in the UK beginning to ease and the children heading back to school tomorrow, I wonder how you are feeling…?
I know for my two, a positive has certainly been enjoying a little more snooze in the mornings and wearing comfy clothes for the school day. It’ll be a little strange I’m sure putting a tie on again! I think it might be a little hectic but I have a plan!
“Breakfast like a king, lunch like a prince, and dine like a pauper!”
Old Proverb
The truth is however that most people don’t eat a substantial breakfast, or even have breakfast at all, never mind eating “like a king!”
Breakfast literally means “breaking the fast,” and it helps us to ‘restock’ or ‘refuel’ our energy stores, which have been depleting during the overnight fast, giving us energy for the day’s activities.
We live in a very hectic world today where many are focused on building a successful career, raising a happy family and often place our health on the backburner, thinking that we can exercise and eat right later on, when the “to do” list is done.
Add a global pandemic in, job stress and everything that has happened in the last year, it’s easy to procrastinate, waiting until you’re successful or have time to spare, opting instead for quick, unhealthy meals because you have no time to prepare well-balanced meals.
Does this sound familiar?
You might’ve heard the saying:
“If you don’t make time for your health, you must make time for illness.”
Making small changes to your health, drinking more water, less caffeine, adding more greens can make a huge difference to not only your long term health but how you feel..
I promise I’m not teaching you to suck eggs here, pardon the pun, but you know when you’re stuck in a rut, sometimes fresh ideas or even reminders of what you used to love, I hope, are a little helpful.
We’re told to eat when we are hungry, however this may not be when you first wake up or at traditional “breakfast” time! That’s totally OK, planning in advance a few things you might fancy so if eggs are your ” go to” breakfast – you have some ready to go!
So, what should a healthy breakfast consist of?
In an ideal world, for optimal health, you are aiming for a breakfast of eggs, meat or fish… I know it sounds crazy but it’ll fill you up more than toast ands cereals any day..
When most people think of breakfast, a small handful of choices (often the same day after day) come to mind, but it really doesn’t have to be boring at all. Mix it up!
There are heaps of easy breakfast ideas that don’t take up half your morning preparing them, but it’s really important that you have something nutritious, for a number of reasons…
5 REASONS IT’S VITAL TO HAVE A HEALTHY BREAKFAST…
To kick start your metabolism – speeding it up, and therefore burning calories rather than storing them.
It boosts our nutrient intake – breakfast eaters have a lower fat intake, a higher fibre intake, and significantly higher intakes of vitamins and minerals, especially calcium, iron and magnesium.
A healthy breakfast helps prevent binge eating – hunger will be better regulated and therefore less calories are consumed from unhealthy foods.
It improves our memory and concentration – people who eat a healthy breakfast concentrate better, are more efficient and have improved mood, in comparison to those who skip breakfast.
Weight maintenance – those who eat breakfast are more likely to maintain a healthy weight.
I know some of you have been struggling to come up with meal ideas especially for breakfast and lunch, so I thought I would give you a few ideas. I’ve shared some healthy lunch “on the go” ideas on a previous blog here.
Scrambled eggs and Smoked Salmon – I know it sounds extravagant, especially regarding your time, but scrambled eggs take seconds to make and the salmon is ready to go! (For omelette and scrambled egg recipes – use 3 or 4 eggs!)
Banana and berry Pancakes Ingredients: 1tbsp coconut oil 1 handful of fresh (or frozen berries) I love raspberries on their own but anything will do 1 tsp cinnamon ¼ cup ground almonds ½ banana 1 egg Natural yogurt
Method Melt the coconut oil on a low heat in a flat pan. Beat your egg together with the ground almonds and banana.
Add the a spoonful of egg mixture to the pan in and allow to set, flipping once. They will look a little like scotch pancakes.
Once cooked, serve with berries, natural yogurt and a dash of cinnamon – (great to settle any cravings) Be ready to make plenty more!
Omelettes – so many variations: mushroom, cheese and tomato, tomato and feta cheese – the list is endless! Quick to make and super filling and delicious.
Mashed Avocado with poached eggs on rye bread or sour dough. Simply delicious. Add chilli flakes and freshly ground black pepper for extra zing!
Reasons not to love mashed avocado and poached eggs on sour dough?
Smoothies and juices – so super easy and quick to make and they can be prepared in advance and drunk on the move! Chop the vegetables and fruit in advance and store in there fridge or freezer.
Green smoothies are a massive shortcut to excellent health & vitality. This is why I’ve written my latest book: Green Smoothie Lifestyle; my favourite collection of green smoothies. It’s a simple to use, together with a shopping list – it’s design to take away overwhelm, rather than adding to it, should you need inspiration with recipes!
Green Smoothie Lifestyle
Poached eggs with undyed, smoked haddock (bake the smoked haddock in advance or pop in the oven in tin foil whilst you shower, by the time you’re done, so will your fish!
Healthy Full English! – poached eggs, grilled tomatoes, grilled mushrooms, grilled fish (same idea as above, bake or grill the ingredients whilst you’re in the shower and poach the eggs when you’re ready..
Kedgeree (serves 2)
Ingredients
large portions or 3 smaller ones!) 450g /1lb smoked haddock fillets 3 hard boiled eggs.
75ml rice milk
2tbsp fr. Parsley 150g/5oz (raw) brown rice
2oz butter
Place fish in a large frying pan, cover with water and allow to simmer for 10-12 minutes until fish is tender. Meanwhile cooked the rice in a separate saucepan.
Drain fish, remove and discard skin and bones. Flake the flesh. Chop 2 eggs. Reserve the third to garnish. Mix together the fish, rice, chopped eggs, parsley and rice milk in a large saucepan. Cook, stirring, until heated through. Serve garnished with parsley and slices of egg.
Fruit Kebabs
A combination of anything mango, peaches, apples,”grapes, pears, strawberries, banana, literally any fruit, preferably in season. Cut up into squares and feed onto kebab sticks. Prepare the night before and keep in a container in the fridge for breakfast, mid afternoon snack or anytime!
“When you wake up in the morning, Pooh,” said Piglet at last, “what’s the first thing you say to yourself?”
“What’s for breakfast?” said Pooh. “What do you say, Piglet?”
“I say, I wonder what’s going to happen exciting today?” said Piglet.
Pooh nodded thoughtfully. “It’s the same thing,” he said.”
A.A. Milne
Imagine having breakfast here in the warm Australian sunshine! Threebirdsrenovations
I love the renovations Threebirdrenovations, three best friends based in Australia, who are focused on inspiring and empowering women, anywhere in the world, to turn THEIR renovating dreams into REALITY. I’m hooked! I’m sure breakfast here would be a dream, don’t you think?!
I’m hoping these recipes and ideas to inspire you at breakfast time this week and beyond! Let me know which is your favourite breakfast.
As always, I love to hear your thoughts and comments, I promise I read everyone.
Have a wonderful Sunday. Hope your week ahead is happy and healthy,
“If someone throws you the ball, you don’t have to catch it”
Such wise words from Richard Carlson. In today’s blog I’m sharing his concept from the book “Don’t sweat about the small stuff”. I first read about it years ago and it’s stayed with me ever since. Now in the middle of an on-going pandemic, his words resonate more than ever..
Often our inner struggles come from our tendency to jump on board someone else’s problem; someone throws you a concern and you assume you must catch it, and respond. For example, suppose you are really busy and a friend calls in a frantic tone and says “My job / mother / cat is driving me crazy. What should I do?”
Rather than saying, “I’m really sorry I don’t know what to suggest,” you automatically catch the ball and try to solve the problem.
Then later, you feel stressed or resentful that you are behind schedule and that everyone seems to be making demands on you. It’s easy to lose sight of your willing participation in the dramas of your own life. Does this sound familiar..?
“Courage starts with showing up and letting ourselves be seen.” Brené Brown
It’s okay to say No..
Repeat that out loud!!
As Richard Carson says “Remembering you don’t have to catch the ball is a very effective way to reduce the stress in your life. When your friend calls, you can drop the ball, meaning you don’t have to participate simply because he or she is attempting to lure you in.
If you don’t take the bait, the person will probably call someone else to see if they will become involved. This doesn’t mean you never catch the ball, only that it is your choice to do so. Neither does this mean that you don’t care about your friend, or that you’re unkind or unhelpful.”
Developing a more tranquil outlook in life requires that we know our own limits and that we take responsibility for our part in the process.
Most of us get balls thrown at us many times each day – at work, from our children, friends, neighbours, salespeople, even strangers. Even those emails and notifications on our phone are balls!
If I caught all the balls thrown in my direction, I would certainly go crazy – and I suspect you would too!
“Will this matter a year from now?”
Ok, so I really didn’t think almost a year on from starting a National Lockdown due to the pandemic, we’d be still working from home and adjusting to a different way of living.. It’s still a very relevant question…
I remember when we were planning our wedding, the vicar told us just a couple of weeks before the big day that she’d double booked us! The invitations had gone out, everything was booked and she said “hmmm let me just check that date again!” and true enough her diary indicated that she was due to marry two couples on the same day at the very same time. More about what happened later….
Humour definitely helps doesn’t it!!
This is much for preferable place to catch a ball!
The key is to know when we’re catching another ball so that we won’t feel victimised, resentful or overwhelmed. Even something terribly simple like answering your phone when you’re really too busy to talk is a form of catching a ball. By answering the phone, you are willingly taking part in an interaction that you may not have the time, energy or mind-set for at the present time. By simply not answering the phone, you are taking responsibility for your own peace of mind.
The same idea applies to being insulted or criticised. When someone throws an idea or comment in your direction, you can catch it and feel hurt, or you can drop it and go on with your day. Not always easy, admittedly, however the idea of “not catching the ball” simply because it’s thrown to you is a powerful tool to explore. I hope you’ll experiment with this one. You may find that you catch the ball a lot more than you think”
Vulnerability is not about winning or losing. It’s having the courage to show up even when you can’t control the outcome.
Brene Brown.
As Brene Brown says, it’s okay to be vulnerable and have the courage to say “no’ You don’t always have to catch the ball…
Very quickly, just to let you know the outcome of our wedding.. to cut a very long story short – the other couple wouldn’t budge on time so we rearranged everything for a little later in the day. The funny thing is now we struggle to remember the exact time we got married, but we can certainly remember the funny side (now!) and that we are still very happy almost 19 years on. I still have visions from the stories told of the Best Man and Ushers running into the church with the flowers as the former bridal party left in their cars!
When we asked ourselves “will this matter in a year…?” We found although it was all a little stressful for a while, it really didn’t!
“It’s outstanding how much ones stress level goes down with the simple switching of skinny jeans to yoga pants”
Unknown
Have you counted how many balls you have caught this week? I know I have caught a few!
Please use this afternoon and the week ahead to look after you and drop a few balls! Let me know how it goes…
I’m not sure how it is in your house, but our Dining Room has become a real focal point each evening. It’s when we all gather and sit down to enjoy a family meal, we chat about the day, the good, the bad and everything in-between!
It might sound very Waltons Family (google that if you’re a little stuck, I’m showing my age!) Like breakfast times, supper time can be a stressful part of the day.. Lockdown has made us focus more on looking forward to this part of the day.
In normal life, we don’t normally all get to eat together much of the time. Having two teenage swimmers in the family means that we are usually driving to and from training and food is eaten en-route! Oh the glamour! Chilly Food Tubs have been my lifesaver during the swim runs!!
“Some of the most important conversations I’ve ever had, have occurred at my family’s dinner table.”
Bob Ehrlich.
I love to cook during the day when I’m taking a break from the desk or when the children are having their lunch break from home schooling – it makes such a difference! “Cook Now, Eat later” a motto I’ve taken on wholeheartedly from Mary Berry.
There is now no crazy supper time as I’ve cooked ahead and simply reheated or defrosted from the freezer.. What a difference it makes! I thought I’d share a few of the favourites we’ve been enjoying of the last few weeks.
Thai Pork Curry.
This is my sons current favourite, adapted from a Mary Berry recipe. I’ve added red pepper and switched in button mushrooms from chestnut mushrooms and added French fine beans.
Ingredients: 700g pork fillet, cut into fine strips 2-3 tablespoons red Thai curry paste 2 tbs oil 2 large onions thinly diced. 1 tablespoon plain flour 1 x 400ml can coconut milk 2 tabs fish sauce 200g chopped mushrooms 200g fresh fine beans 1 red pepper cut into strips juice and finely grated zest of 1/2 lime chopped fresh parsley or coriander salt and freshly ground black pepper
Method:
? Marinate the pork in 1 tbs of the curry paste for 30 mins.
? Heat the oil in a large pan, add the onions and cook gently for approx 10 minutes until they are tender. Lift the options out onto a plate.
? Increase the heat, brown the pork (this might have to be done in 2 batches) Remove the pork from the pan and return the onions with 1-2 tbs red Thai curry paste and the flour. Stirring well, add the coconut milk, fish sauce, mushrooms, pepper and beans.
? Bring to the boil, cover and cook gently for about 5 minutes, until the pork and sauce are just boiling and the beans are cooked but still crunchy.
Just before serving, add the lime juice and zest, plus lots of parsley or coriander. taste for seasoning and serve with rice.
Scampi Provencal
This recipe has been in the family for years and adapted along the way.. here’s the current adaptation.
1 red pepper
1 green pepper
1 clove of garlic
1 onion
1 tablespoon tomato puree
1 teaspoon dried oregano
1 tin chopped tomatoes
350g Prawns (I tend to use giant cooked prawns)
Method:
? Chop peppers, onion garlic and soften in a pan.
? Sprinkle in dried oregano, chopped basil and season with salt and pepper.
? Add the tin of tomatoes and prawns, mixing well, before adding the tomato puree.
? Pop the lid on and simmer for 10 or so minutes, until piping hot.
? Serve with rice and salad or Ciabatta bread.
The best bit – prepare ahead.
This recipe works really well hot or cold, so can be cooked ahead of time, simply reheating if required before serving. It also freezes well, so freeze once cooled and allow to defrost overnight.
Prawn Linguine – Jamie Oliver
This is a super easy supper recipe, it’s best prepared and served immediately.
350g Dried Linguine 1 Fresh red chilli (4 Anchovy Fillets – we don’t add these) 1 Good pinch of ground cinnamon 1 pinch of saffron 360 g raw peeled prawns 2 cloves of garlic 500g passata 1 Lemon 30g Parmesan Cheese A couple of sprigs of fresh basil
? Put the water for the pasta in a sauce pan on to boil.
? Finely chop the chilli and put in a deep frying pan with the anchovy (if using and some of it’s oil. Turn up the heat.
?Add the cinnamon, saffron and prawns.
? Squash in the unpeeled garlic with a garlic crusher, add the passata and bring to the boil.
? Strain the pasta when it is ready and add it to the sauce. Transfer to hot dishes to serve and add seasoning, lemon juice, grated parmesan and chopped basil leaves.
Serves it with a side salad and crusty bread. not open for the freezer but it’s super quick to make and tastes delicious..
Jools Chicken Curry – Jools Oliver
A super simple, yet delicious meal from Jools Oliver. We have cooked this again and again and has now been christened Mums Chicken Curry, sorry Jools!
Ingredients
1 onion
4cm piece of ginger
2 cloves of garlic
olive oil
2 tablespoons tikka masala paste
3 tablespoons natural yoghurt
2 tablespoons tomato purée
8 skinless free-range chicken thighs
1 x 400 g tin of chopped tomatoes
1 x 400 g tin of green lentils
1 x 400 g tin of light coconut milk
2 handfuls of baby spinach , optional
2 tablespoons quality mango chutney
Method
? Peel and slice the onion. Peel the ginger and garlic, then finely chop or grate them on a microplane.
? Heat a lug of oil in a large pan over a medium heat, add the onions and cook for around 8 minutes, or until softened and slightly golden, stirring regularly. Add the ginger and garlic cook for a further 2 minutes.
? Meanwhile, mix the tikka masala paste, yoghurt and tomato purée together in a bowl. Halve and add the chicken thighs to the bowl. Stir everything together and get all the chicken covered in the paste mixture.
? Scrape everything into the pan, making sure you get all the paste mixture in there. Cook the chicken for 5 minutes or so, or until you see it start to colour.
?Add the tinned tomatoes, drained lentils and coconut milk. Bring to the boil, reduce the heat and simmer for 1 hour, stirring occasionally. Add splashes of water to loosen, if needed.
? When the time’s up, stir in the spinach (if using) and allow it to wilt. Next add the mango chutney and taste for seasoning.
? Pull the chicken apart with forks and stir it through. Serve with wholemeal basmati rice and yoghurt on the side, if you like.
Tips
For babies and toddlers, leave out the seasoning. Allow to cool, then chop and/or mash to the desired consistency.
Italian Chicken – Mary Berry
A super simple, supper dish and yes.. it’s an adapted Mary Berry recipe and yes you can make in advance and freeze too!!
Ingredients:
123 chicken thighs, skin removed, bone in.
1-2 tablespoons olive oil
2 large onions, roughly chopped
2 large garlic cloves, crushed
2 tablespoons plain flour
300ml (1/2 pint) chicken stock
2 tablespoons white wine vinegar
190g olive and tomato sauce (such as Scala Olive & Tomato.
Freshly chopped parsley, lots!
Method:
? Season the chicken thighs with salt and pepper.
? Heat the oil in a large pan and fry the onions and garlic for a few minutes. cover with a lid and cook gently for about 20 minutes until the onions are tender.
? Sprinkle in the flour and mix well. Draw to one side and add the stock, stirring. Return to the heat and bring to the boil. Allow to thicken, adding the white wine vinegar, and season with salt and pepper.
? Add the chicken to the pan and bring back to the boil. Cover the pan and cook over a gentle heat for 20-30 minutes (turning the chicken once) until the chicken is tender. Cut into a thigh with a sharp knife to ensure juices run clear. If still bloody, continue to cook until juices run clear.
? Stir in the whole jar of the olive and tomato sauce and heat until piping hot. Check the seasoning. If the sauce is a little thick, add a little more stock or water.
? Scatter with fresh parsley and serve with basmati and wild rice or tagliatelle and a green salad.
The best bit – to Prepare ahead: Complete to the end of step 5,24 hours ahead. Cool quickly, cover and refrigerate. Reheat carefully, gently stirring, in a pan on the hob until piping hot. Or reheat in the oven preheated to 200C/ 400F / gasn6 for about 30 minutes. Add a little stock or water if the sauce is thick.
To freeze: Freezes well. Cool the cooked chicken quickly and freeze in a freezer container for up to 3 months. Thaw for about 6 hours at room temperature or overnight in the fridge.
To cook in the Aga: Cook the onions, covered, in the Simmering Oven for about 20-30 mins until tender. Use the boiling plate for stage 3. For stage 4, use the roasting oven for about 10 minutes, and then to the simmering oven for a further 10 minutes, or until chicken is cooked.
“If you have a family that loves you, a few good friends, food on your table and a roof over your head – you’re richer than you think.”
Mary Berry Cook Now, Eat Later – one of the first books I bought as a new Mum, closely followed by Real Food – Fast! I know we’ve only just packed away the Christmas Decorations, but in our house Christmas isn’t Christmas until Mary’s Christmas Collection makes an appearance! There are also some fabulous meals for that little extra special occasion too.
All these meals have all been big hit in our house and I really hope they’ll be a big success in your home too. Let me know which ones you try and which you”l be adding to your regular menu…
Over the last few weeks I’ve been sharing with you the importance of removing things from your plate, before we start adding things on, such as a New Years resolution or a major new project.. we all tend to get carried away at New year don’t we..?
Not easy with life I know with life at sixes and sevens at the moment! Home schooling, working from home, not being able to visit friends or family, that Friday night treat of a glass of wine at the local village pub or even a workout with your fitness pals – in person – is a no go!!
Hmmmmm.. All this added to a potentially over flowing Stress bucket and a very empty Self Love Bucket!! Not only yours but your children’s too.. With all the uncertainty regarding exams and grades it’s certainly a stressful time for parents and students alike.
I heard a really good analogy several years ago and it’s stuck with me ever since… Being home schooled or sitting in front of a computer all day every day is just like going to a meeting full of 30 other people.. you’re expected to remember what is said, act on it and potentially be tested about what happened at that meeting in a year or two time..
After this meeting you leave and go straight into another meeting – again full of 30 people and you’re expected to do the same thing all over again..
This continues all day until the lessons are over or your working days is done! No wonder our stress buckets are over flowing!
If we can just programme our brains to STOP for a moment and consider rebalancing and filling the self love bucket by looking after diet and lifestyle, our overall performance on a day to day basis will be improved.
I believe the right nutrition and exercise plans can energise your mind and body to get you through this stressful time, sharpen your memory, improve concentration and boost confidence.
However, the wrong dietary and lifestyle choices can potentially put you at a disadvantage. I know it’s boring, at a time like this, comfort food and alcohol can seem so much helpful!
However, diet will have a huge effect on your body and mind, choose the wrong meals and you can become sluggish and tired, but if you give your brain the right fuel, you will be able to think quicker, have a better memory and have improved concentration.
The key to boosting your energy and keeping your concentration levels up are nutritious foods, water and oxygen.
Here are my top tips for keeping that Stress Bucket under control:
Stay Away From Caffeine Drinking energy drinks like Red Bull or high amounts of tea and coffee will give you a short burst of energy but will burn out and give you a sugar crash.
Keep Your Body Hydrated – Herbal drinks and water hydrate your brain and gets it to function at optimum level, delivering nutrients to the brain and eliminating toxins. It is essential for concentration and mental alertness.
Avoid Snacking On Junk Food And Ordering Takeaways – A lot of students can fall prey to this mistake because they are so busy revising they run out of time to buy and prepare food in advance. A long day in front of the computer is like a mental marathon so endurance is crucial and having the right diet is a no-brainer.
Get a Good Night’s Sleep – Tempting as it is to stay up late and watch one more episode on Netflix, we’ve all been guilty of that I think! Deep down we know it’s never a good idea on a school night. You’ll get much more benefit from a solid 8 hours’ sleep.
Exercise – Exercise can help boost energy levels, clear the mind and relieve stress. Just 20 minutes of fresh air and exercise a day will boost your mood and concentration too. Often we feel we just don’t have the time but having supported clients for the last 10 years who have all felt a huge benefit for taking some time out of their busy lives to get some training in, what’s they are more productive too with improved memory.
“I’m presently experiencing life at a rate of several WTF’s per hour!”
Unknown
I saw this quote and it made me laugh out loud.. humour is always key!
I have created a Consistency Tracker which is a great way to check in and see not just how you are doing on a day to day basis but also to see if you are feeling additionally stressed or feel like you’re managing your stress with difficulty, what has changed..?
Maybe you’ve started going to bed that little bit later and sleep patterns have changed, maybe you’ve dropped your water intake.. Every little alteration has a little knock on effect.. Try tracking your habits for four weeks and see what happens.
Oh and remember …. Be kind to yourself. You’re doing just fine!
Good luck and try not to stress too much. Have a good week,
Grab a cuppa, a cosy seat and a notebook! (How stunning is this Bear Love Seat from Loaf by the way…?)
Remember if you’d like to join in the weekly conversation and the Missions I share each week, then please head to Instagram, I’d love to chat there! 
