Sukuma Wiki (Kenyan Braised Collard Greens and Ground Beef)

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This is really yummy and so easy to make!

The Domestic Man

NOTE: An updated version of this recipe appears in my cookbook, The Ancestral Table.

I love collard greens. They may be my favorite green food – well, second to mint chocolate chip ice cream, at least. They’ve been in use for at least 2,000 years; the ancient Greeks cultivated them along with kale.

I typically simmer my collard greens with some sort of smoked pork (usually bacon or smoked ham hocks), chicken broth, and apple cider vinegar, and it’s always delicious, although it can get a little boring. So a while back I consulted my buddy, the internet, to find another use for collard greens. During my search, I kept coming across the word Sukuma Wiki, the Swahili name for collard greens. Sukuma Wiki literally translates to “push/stretch the week” – collard greens are available year-round in East Africa, and are used to stretch meals out to last…

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Tips for Clear, Healthy, Glowing Skin!

Health, Lifestyle, Makeup, Nutrition, Skin Care

Some have it, many want it. Which one are you?

Healthy skin is absolutely achievable if you know how. All you need is good nutrition, hydration and a quality skin care & make up brand.

Here are my top tips for clear, healthy, glowing skin.

Number 1 is Water: our bodies are made up of over 60% water. By staying hydrated you ensure the smooth running of your body from clear concentration, elimination of toxins and yes, clear skin! Aim for 2 litres per day and extra if you’re active. Most people struggle to achieve this but by keeping a bottle with you at all times it’s easily achievable.

Next up is Nutrition: you can’t expect to have healthy skin if you don’t put healthy food in your body. Even more importantly you can’t expect to have a healthy body either. Essentials for good skin are vitamins and minerals which play vital roles within the body to keep it working, the skin is an organ too so the same applies. Vitamins and minerals are mostly found in plant sources such as fruit and vegetables. The more the better, green vegetables in particular because they contain the largest variety of vitamins and minerals as well as antioxidants which protect the cells from damage which leads to ageing skin.

Aim for 2 portions of veggies with each meal to ensure you’re getting enough and snack on fruit for an extra boost of antioxidants, especially apples and blue fruits such as blueberries & blackberries.

B Vitamins are one of the only vitamins you can’t get much of from fruit & vegetables (the other is vitamin D which is mainly produced in the skin and sparsely available from food, most people need to supplement this). If you eat meat then make sure you eat unprocessed, whole meats and you should be able to get your B vitamins in. If you’re a vegetarian or vegan you will most likely need to supplement B Vitamins. B Vitamins are essential for the repair of the body, if you’re breaking out in spots or finding wounds are slow to heal you may be lacking them.

Protein and fat are also essential components for good health and good skin. Proteins are the building blocks for the body. The best sources of protein are fresh, unprocessed meat, chia seeds & hemp seeds. Good fats include oily fish such as Salmon & Mackerel, extra virgin olive oil, avocados, real butter, ghee & coconut oil. These help to transport fat soluble vitamins (A, D, E, K) around the body and help to lower inflammation leading to – you guessed it! – healthy skin. You do not need to fear fat.

Finally we have good skin care & makeup: cheap products full of chemicals will clog your pores and irritate your skin. A good skin care routine using high quality products will help to keep your skin looking fresh & youthful!

You should always begin with a good cleanser.

If you have oily skin, this is the one for you. For dry skin try this. These are gentle enough for daily use and won’t clog your pores.

Next we tone. This helps to close the pores and soothe the skin after cleansing. This rose water is particularly soothing if you suffer from sensitive skin prone to redness.

Moisturising is essential to replace moisture lost throughout the day and this daily moisturiser is light enough to use every day, it’s non greasy and suitable for sensitive skin.

If you have ageing skin then this serum will be your saviour!

If you’re looking to completely overhaul your beauty and skin care products then this kit will have everything you need.

If you have any questions or requests for future post please don’t hesitate to contact me. I am a transformation consultant working with clients to overhaul their health, nutrition, make up, skin care and hair!

*All hyperlinks lead to my web stores where I earn commission on sales.

Put the ‘Why’ Into Your Business

BeYourOwnBoss, Business, Children, Health, Lifestyle, Makeup, Money, Nutrition, Success, WorkingFromHome

When you set up a new business, whether it’s your own personal one or you join a network marketing business (which is big business by the way!) you need to know why you’re doing it. If you don’t have any goals then what are you aiming for?

I’m going to tell you my ‘why’, partly for my benefit because it needs to get it written down and partly to give you an example of the type of things many people focus on. Your ‘why’ might be totally different to mine and that’s fine. We lead very different lives I’m sure.

I’m not going to give you the usual sad story about how we lived in a council house on the estate (not that there is anything wrong with that story).

was in fact brought up in a council house and my mum was a single mum of 4. But I didn’t live in a dangerous estate, no one did drugs, no one stole. In fact we lived in a really nice village where most people were (are) pretty well off. Most people had big houses with land, stables and horses so it was a pretty nice upbringing! We didn’t have money but we were surrounded by people who did and my mum worked for them.

I spent my young years going to work with my mum, while she mucked out the horses and cared for them, I played pool in the play room, jumped on their giant trampoline and swung in their tree swing.

Sometimes she would house sit for them so we would go and stay in their 5 bedroom houses, with big, beautiful country kitchens, huge video collections, conservatories with antique furniture which we weren’t to touch! I would explore these houses, finding hidden staircases to rooms I hadn’t seen before. We would ride the horses and walk the dogs, I would watch film after film because we didn’t have telly at home.

I always had expensive taste – ‘Champagne taste and beer money’ my mum said.  She said I was born into the wrong family, I should have been the only child to rich parents. Maybe, but then would I have the drive to work so hard if it had always been easy?

I got to live the upper/middle class life style part time. It showed me what I could have. You can’t spend time in that environment and not wish you had it.

I’ve gone on to have 3 of my own children and I see the cycle of ‘No we can’t afford it’ repeating as my children, who are just like me ask for expensive things, Disney holidays, dinners out. We’ve had times when I’ve had to deny them snacks because we don’t have food or money to buy more. Which is a worse situation than I ever experienced as a child.

Well I am determined to break that cycle. I will no longer tell my children we can’t afford things. I have found a way to make sure that stops happening and unlike these families who’s houses and horses we looked after, I will not be sending my children to boarding school so I can work all the hours of the day. From the upbringing I had, where we had nothing but experienced everything I have learned the value in hard work and family. By having my mum around I learned how important it is that I’m present for my children, and by experiencing the lifestyle of those with money I’ve learned what we can have.

My ‘why’ is having everything we could ever need without sacrificing my time with my children. As I type this my 6 month old is asleep on me and my older children are at school. When they get home my phone and laptop will go away and we will have snacks and they will play on the trampoline while I cook dinner. When they’ve gone to bed I can choose to either sit and do nothing, maybe watch some TV or I can get back to work, to build our life; the life I wanted as a child and still want now. Maybe my ‘why’ is to not only fulfil my children’s wishes but my inner child too. That desire to have the space and freedom and time to do as I please. To keep horses (or rather pay someone else to keep them for me!) to have land, to have time and to have financial freedom.

What’s your ‘why’? Find it and make sure it burns in you. Keep that flame lit and go blazing out into the world.

My name is Rosie and I am a Nutrition Coach & a Forever Living business owner, I’m a Hairdresser, Make Up Artist and a Younique presenter. My passion in life is holistic health, to help people achieve wellness inside and out through good nutrition, good skin care and beautiful make up. Because beauty is so much more than skin deep.

To find out more about who I am and what I do, visit http://www.evolutionary-nuntrition.co.uk

To find out about how you can build the lifestyle of your dreams visit http://www.youniqueproducts.com/EvolutionaryLashes or if health is your thing http://www.rosie-recruiting.co.uk to find out about the Forever Living opportunity.

Let me coach you towards everything you have ever wanted.

How to Never Fail at Dieting Again!

Fitness, Health, Nutrition, Weightloss

Making the decision to change your diet for the better could be one of the most important things you ever do for yourself. Food really is medicine and when you eat better you will benefit from so much more than just the changes to your waist line.

But one of the hardest things about making these changes is sticking to them. Many people find they don’t have the will power to stick to a healthy eating plan and most of the time there are two reasons for this and I can bet you’ve been through one or both of these things;

The first is that you made too many changes too fast, your diet became too restrictive and you felt miserable. It’s so easy to do, when you first start you will be feeling really motivated to change and that’s great, but to keep that motivation you need to move at a sensible pace.

The second reason is you probably expected too much. Having unrealistic expectations sets you up for failure. If you didn’t see results at the speed you expected to you most likely felt as though it wasn’t working and gave up.

These aren’t the only things to hold people back but in my experience as a nutrition coach, it’s something I see so often.

I’m writing this guide to teach you how to avoid these mistakes and make long term changes without feeling miserable about them.

Step 1: Remove the word ‘diet’ from your vocabulary. It’s become a dirty word synonymous with misery, restriction, guilt and ultimately failure. Stop using this word. You’re not going on a diet, you’re eating healthy food. The word ‘diet’ generally makes people think of something they do in the short term before returning to the bad habits that got them in their undesired situation in the first place.

You’re breaking this habit starting now. No more dieting!

Say it to yourself now – “I will never diet again”. How freeing does that feel?! Breathe a sigh of relief and move on to;

Step 2: It’s time to set your goals. This is such an important step but one that often gets missed or many important details are left out. You wouldn’t get in your car without knowing where you were going and how you were going to get there and the same applies to changing your lifestyle.

So what’s your main goal? Lose weight? Gain weight? Have more energy? Have clearer skin? Maybe you’ve had some scary news about your health which means you need to make a change like yesterday.

Write it down. This is the beginning of making your plan. This is your destination.

Step 3: In keeping with the journey analogy (because lifestyle is a journey) you need to plan your route.

Let’s say we’re taking a trip to ‘Weight loss town’. We need to know how long it’s going to take; this will depend on how many miles (lbs) there are to go.

Let’s say it’s a 30 mile (lbs) trip and a safe speed to travel is 1-2 lbs per week (I won’t keep confusing you with miles, you catch my drift!) this would mean that on average you could expect to lose 30lbs in 15-30 weeks (around 4-6 months)remember we’re talking sensible, controlled weight loss. This is not a race! If you speed in your car you get in trouble, the same thing still applies to weight loss.

Now we need to break it down. In your first month you can aim to lose around 5-10lbs. How are you going to do this? It can be really useful to keep a food diary if you don’t know where you’re currently going wrong. You need to be honest; every mouthful, every drink (including alcohol), even your mood when you eat needs to be recorded. You might start to see a pattern of eating unhealthy foods when you’re bored/stressed/tired etc. You might find you eat bigger portions that you thought you did or maybe you eat too much bread. Whatever the cause, your food diary will help you find it. Think of this as your map.

Plan 1-2 (3 maximum) small, easily achievable goals you can do this week. This could be reducing sugar in your tea and coffee by ½ a teaspoon or ditching the ice cream, whatever your problem area is. Do make sure this goal is not going to overwhelm you. If it’s too hard you could give up and feel like a failure.

At the end of the first week, analyse how it went. If it was easy, great! You have made it through your first week, now you can set more goals for the coming week and repeat the process.

If it was really hard and you couldn’t stick to it it’s ok! The beginning is hard and you might have set too big a goal. If it was too hard, adjust it so it’s easier to achieve and try again for another week. Do not add any more goals for the time being, you need to get the hang of this one first.

If something came up that meant you couldn’t do it, reflect on how you could have handled the situation better so that it’s not a problem next time. Again, don’t add any more goals yet, just try again for another week and remember this is not a failure.

Step 4: Who’s coming with you? Just as if you were a new driver you need someone to help you along, keep you on track and make sure you don’t make a wrong turn. They’re not going to drive for you but they’re going to remind you what to do if you’re feeling a bit lost or overwhelmed and hopefully stop you driving off a bridge into a lake of melted chocolate and marshmallows.

Talk to your family and friends, your colleagues and anyone else who has an influence over your behaviour towards food. The last thing you need is someone offering you a cake in the office or ‘just one more’ glass of wine with your dinner.

They also need to be on board so that when we get to step 5 no one is surprised by the lack of junk food in the house!

Step 5: Prepare.

You’ve set your goals; you’ve decided how you’re going to get there and who’s coming with you. Now you need to ‘pack your bags’.

The best thing you can do at this point is plan ahead. If you do your shopping on a Wednesday and today is Monday then there’s no point starting today, especially if this means you’ll have nothing to eat.

Spend the days leading up to shopping day looking up recipes and meal planning. Make sure you have all your meals planned and only buy what you need for them (as well as healthy snacks) this way you won’t go hungry and be tempted to go and buy something you’re trying to eliminate. Never shop hungry and if you think you’ll be taken in my deals for sweets and crisps then shop on line. Supermarkets purposefully put these kinds of deals where you will see them as you enter and as you leave! That sweet smell of bread and cakes is no accident either! So be wary!

If you’ve been the type to have treats on hand in the house it’s time to get rid of them. You need to avoid temptation. Maybe you could give them to your local food bank to help someone in need.

Step 6: When your shopping arrives, it’s time to set off! The first couple of days are going to feel great! Please be aware that towards the end of the week you might find you’re starting to struggle, this is why it’s so important to set easy goals and not eliminate everything all at once but it’s really, really worth pushing through. The confidence you will feel each time you achieve your goals will build and build and if you can make it through your first month, you’ll be on to a winner.

I would advise for your first month that you stick to your plan. You need to feel confident that you can go off plan without completely derailing yourself especially if you’re a sugar or carb addict. You also don’t want to hinder your results and cause yourself to feel defeated when the number on the scale isn’t what you wanted to see.

I hope this has helped you realise where you might have gone wrong in the past! If you like what you’ve read please give it a like and a share!

If you feel you could benefit from my help then please email evolutionarynutrition@gmail.com to arrange a FREE phone call to discuss your personal plan.