wellness

Working Snacks...

Healthy snacks while working can help keep you focused and productive…

Healthy snacks at work

Healthy snacks at work

From a mindset perspective, I always feel much more on top of my game when I know that I can stay hydrated and not feel hungry! I will have already covered these needs by having available the snacks that will help me stay focused, productive and energised!

Whether I’m working off-site, at home or in the office, this is an essential component of my daily work and self-care plan. If you’re like me, I can really craggy if I’m hungry, and worse if I have stop what I’m doing to run out to the nearest shop and grab a snack to eat.

I take the same approach to work meetings too, instead of having energy draining cookies on display, I’ll opt for brain boosting goodies like nuts, seeds and fruit. My choices include brain boosting selections, containing healthy fats and iron for healthy blood flow (nuts, seed, avocado, greens), and antioxidants for maximum cognitive ability (berries, fruit and vegetables).

Here’s my list of 16 simple portable snacks…select from it depending on your level of need because some are more filling than others. Remember to that it’s important to choose healthier snacks because they will provide your body with the nutrients (vitamins, minerals, healthy fat, fluid and fiber) it needs to support your tasks throughout the day.

This a great list:

-A whole fruit like a banana or apple (the easiest option), maybe select a fruit that’s not too time consuming to peel.

-Handful of nuts walnuts, almonds (soaked over night home)

-Baked (dehydrated is better) veggie chips like zucchini (courgette) or sweet potato

-Green smoothie with added green superfood like avocado and chlorella

-Green juice

-Small berry fruit salad

-Sliced veggies with a dip, nut or seed butter

-Glass of water

-Herbal tea

-Dried fruit (a tablespoon)

-Granola pot

-Coconut yogurt (non-dairy) with added berries, sliced fruit and seeds

-Homemade energy balls

-Protein or Cacao shake using protein rich ingredients

-Pumpkin seeds (soaked)

-Crispy Seaweed squares with a dip

It’s cheaper if you prepare as much as possible at home, place in containers or ziplock bags. You can make a green smoothie or protein milk shake in the morning and place in the fridge at work until you’re ready for it.

Use this list of tasty, easy-to-make snack options, to create a healthy diet whether you’re working or not.

One Love

Sistahintheraw x


Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now atwww.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions.  

February - Self-Love is in the Air

©Sistahintheraw Sweet potato and pomegranate mousse

©Sistahintheraw Sweet potato and pomegranate mousse

February is a unique month, shorter than any other in the yearly calendar. Live it with all your heart! 

Thinking more deeply about self-care, I decided to run my first class of the year titled, ‘The Essentials of Natural Self-Care’ on 2nd February in Folkestone, Kent; and what a brilliant day it was too!

The focus for this one-day session was on loving yourself with natural, nutrient-dense dishes, using essential oils for flavouring, an evolving and exciting approach to designing new raw food recipes. The days attendees were introduced to the principles of a raw food lifestyle, along with a hands-on experience to following the recipes for the lunch menu. They thorough enjoyed creating the recipe dishes and completed each one with joyful creativity (we had music playing in the background).

One attendee commented that “the most interesting part of the day was the variety of ways to make delicious raw food and the use of (essential) oils”.

I also teamed up with essential oils expert, Abi Osho from Natures Soul Medicine, who facilitated an expert session about using essential for emotional wellbeing and self-care.

As more and more general medical practitioners are recommending nutritional therapy to tackle preventable health conditions, it makes sense to add new healthy eating techniques to your personal self-care system. It takes just a few weeks to transform your eating habits and taste palette.

With so many wonderful essential oils to choose from, each one having unique benefits and advantages, easily incorporated into your daily routine. It is no surprise that essential oils can also be useful in the kitchen. You can use essential oils for flavour and for their internal benefits, as a safe and natural ingredient, and for their convenience.

Important note: It must be said though, as with any substance, essential oils only present a risk when they are used improperly, or in incorrect amounts. Before adding any essential oil to food, make that each oil you intend to use has been APPROVED FOR SAFE CONSUMPTION AND INTERNAL USE.

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Living Food = Vibrant You - Create healthier habits, try out one of my online wellness programmes, register here

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. This website does not provide medical advice. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. The products is not intended to diagnose, treat, cure or prevent any disease. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications and medical conditions.  

I’m Walking With Purpose

Walking with mindful intention!

Walking with mindful intention!

Many of you will know that I've been in walking training for a few weeks. It started out as a fundraising activity (which it still is), but it's also become an inspired pastime and a great lesson in mindfulness. 

I've discovered that your purpose for walking greatly impacts the style of walking which you chose to adopt, if you're physically able. Your everyday running around the house, or going shopping and being at work is mostly an automatic necessity. Walking for pleasure creates a different resonance within you and walking for a purpose, be it for exercise, for fundraising or a competition puts greater edge to that resonance...

I am not a great lover of the gym and I can dance to salsa music for hours, which has been my preferred form of healthful movement for over twenty years. I love the fun and excitement that it offers and the energy of the music, combined with the movement, resonates within my soul.  Nonetheless as I get older and hopefully wiser, I find that my tastes are evolving, don't get me wrong, I still love to be out there on the dance floor, but I have always preferred to zip around in my car, rather than walk lol...how unhealthy is that?

To my surprise this walking movement routine has opened up a new engagement with and for my surroundings. Having learned mindfulness of walking practice many years ago, I am able to bring an energy of present consciousness to walking in the local hills and I experience a feeling the aliveness in my body in a different way.

Did you know that there are several studies that attest to the benefits of walking? They include great benefits like:

  • Walking strengthens your heart
    You can reduce your risk of heart disease and stroke by walking regularly. The Stroke Association says that a brisk 30-minute walk every day helps to prevent and control the high blood pressure that causes strokes, reducing the risk by up to 27 percent. 

  • Walking lowers disease risk
    Regular walking helps to reduces the risk of type 2 diabetes by around 60 percent, with an active movement such as walking. 

  • Walking can help you to lose weight
    You’ll burn energy just by walking at 2mph for 30 minutes. You can up your speed to 3mph or 4mph and burn up more energy. Aim to include a short walk into your daily routine and you should be able shed the pounds in no time. 

  • Walking can prevent dementia 
    Older people who walk six miles or more per week are more likely to avoid brain shrinkage and preserve memory as the years pass. Dementia affects one in 14 people over 65 and one in six over 80. If you're not in that age group, why not ask an elder to accompany you on some of your walks. 

  • Walking tones up your legs, bottom and tummy
    Walking is a great movement for giving definition to your calves, quads and hamstrings while lifting your glutes (bum muscles) with a good, regular walk. If you can add in some hill walking into your routine thats even more effective. If you also pay attention to your posture, you’ll also tone your abs and waist. 

  • Walking boosts vitamin D
    It helps to get outside more as many people in the UK and other European countries are vitamin D deficient, affecting important things like bone health and your immune system. Walking is the perfect way to enjoy the outdoors while getting your vitamin D fix. 

  • Walking gives you energy
    You’ll get more done with more energy, and a brisk walk is one of the best natural energisers around. It boosts circulation and increases oxygen supply to every cell in your body, helping you to feel more alert and alive. Try walking on your lunch break to achieve more in the afternoon. 

  • Walking makes you happy
    It’s a great to boost your mood. Studies show that a brisk walk is just as effective as antidepressants in mild to moderate cases of depression, releasing feel-good endorphins while reducing stress and anxiety. So for positive mental health, walking’s an absolute must.


Recently at the Tony Robbins weekend, as part of the 10-Day challenge, we were asked to commit to walking for 20 minutes walking per day, which has become a daily joy, since before that I was not walking regularly, only intermittently as time and travel commitments allowed. I still love the convenience of my car, but I've found another way to enjoy physical movement, which is a essential requirement for empowered health and wellness.

Especially surprising to me, is that I'd actually forgotten that several years ago, I trained to be a walk leader, leading weekly healthy walks in my local area for people who wanted to get healthy and more active. Clearly I dropped the habit for a while and gladly have had this opportunity to get it going again... You could check with your local health service to see if there are organised walks, or with your local council for walks of interest in your area too.

If you would like to support me on my sponsored walk for charity, please see the details here: 
www.justgiving.com/crowdfunding/a-mckenzieWaleleka

Sending you One Love to you as always
Be Happy
Sistahintheraw x

P.S. We had a great raw soul food time at Yoga Ananda Centre in Reigate last weekend. There are three more raw food workshop dates available for you to check out. Find out more here 
 

Sources and Research:
http://hippocratesinst.org/exercise-a-human-necessity
http://hippocratesinst.org/exercise-lowers-blood-pressureactiveingredientid=1242
http://hippocratesinst.org/exercise-can-lower-the-risk-of-diabetes
www.walkingforhealth.org.uk
www.nhs.uk/Livewell/getting-started-guides/Pages/getting-started-walking.aspx
www.walkingforhealth.org.uk/volunteering/volunteer-us/what-roles-are-there/volunteer-walk-leader

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com

Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications. 

Essential Oils - A Natural Solution!

Get your essential oils here:   Mydoterra.com/rawsoulfoodsistahintheraw/

Get your essential oils here:  Mydoterra.com/rawsoulfoodsistahintheraw/

Have you ever wondered about why so many people are talking about essential oils? Do you want to know why I've been using essential oils for over 30 years and why they form part of my first aid kit and home protection protocol?

I have been using natural essential oils for headaches, skin care, for balancing emotions, inflammation, in recipes, household cleaning and digestive distress. From topical to internal use, my total confidence in the ability of essential to support my family's and my healthy lifestyle is based on the fact that the purist quality of oil, enables a wide range of applications within common safety protocols.

Do you enjoy the scent of a natures blooms, like lavender and roses? Then you’ve experienced the beautiful naturally occurring aromatic qualities of essential oils. These natural aromatic compounds are found in the seeds, bark, stems, roots, flowers, and other parts of plants and give plants their distinctive smells, essential oils protect plants and play a role in plant pollination.

In addition to their benefits to plants themselves and their often gorgeous fragrance, essential oils have long been used for food preparation, beauty treatment, and in health-care practices. 

Have you ever experienced the bliss and relief of a aromatherapy massage with essential oils, or the wonderful glow that comes from knowing that your skin is benefitting from a toxic-free skincare range? Plus essential oils can be used for a wide range of emotional and physical wellness applications. I love the way you work with essential oils to support your wellness journey too, from relaxation to fasting.

You can be use as single essential oil, or in essential oil blends depending on user experience and desired benefit. Want to learn how to use essential oils? Watch out for introduction pdf on how to use essential oils safely, it's coming your way soon. 

I only use doTERRA now, because they offer a high quality, pure and natural, therapeutic grade oils, which are very safe to use. Plus I love some the made-for-you 'blends' (made up from several different oils) they offer. You can order your oils from my site here.

My Top Five Essential Oils

1. Frankincense oil - Often called the “king of oils, ” Frankincense promotes feelings of peace and overall wellness when used aromatically, while topical and internal uses can provide modern health benefits. In addition to its notoriety in the New Testament, the Babylonians and Assyrians would burn Frankincense in religious ceremonies and the ancient Egyptians used Frankincense resin for everything from perfume to salves for soothing skin. Combine it with a carrier oil, or put a couple of drops in your body lotion container and apply to your skin.

2. Melaleuca (Tea Tree) oil - Melaleuca, or Tea Tree oil, is best known for its purifying qualities.
I use this oil topically on the skin for first aid purposes and for adding a few drops to a basin of water when cleaning for it's protective qualities.

3. Oregano oil - Known as a popular cooking spice, Oregano also acts as a powerful cleansing agent, and offers powerful antioxidants. This is one of the oils I love to use in my raw food dishes.

4. Lavender oil - My all time favourite essential oil.  It's versatile uses, include calming and relaxing properties that promote peaceful sleep and ease feelings of tension. Apparently, the Egyptians and Romans used Lavender for bathing, relaxation, cooking, and as a perfume. I often lavender oil to my bath water to soak away stress or apply it to my temples and the back of my neck.

5. Peppermint Oil - I love this essential oil for it's high menthol quality. Peppermint oil can promote healthy respiratory function, through diffusion and inhalation. It's also great for your oral hygiene to, as well tasting great by adding just one drop (only) to flavoured water.

I do of course use other essential oils too, and my favourite doTERRA blends include: DigestZen, Breathe, OnGuard, InTune and Immortelle...more about all of that later!

Contact me for wholesale prices, you can save 25% off prices on skin care products and essential oils. Visit my site here for your oils.

WANT TO USE THIS ARTICLE IN YOUR E-ZINE OR WEB SITE?
You can, as long as you include this complete statement with it: Anita McKenzie, is a Raw Soul Food and Holistic Health Lifestyle Mentor, she is founder of the brand "Sistahintheraw" and "Raw Soul Food" and a leading authority on Raw Food Life Success. If you're ready to jump-start your life, make healthier choices, and have more fun and joy in all that you do, get FREE success tips from Sistahintheraw now at: www.sistahintheraw.com


Medical Disclaimer
Sistahintheraw.com provides information on this website as an educational service. The information and reference guides in this website are intended solely for the general information for the reader. The contents of this web site are not intended to offer personal medical advice, diagnose health problems or for treatment purposes. It is not a substitute for medical care provided by a licensed and qualified health professional. Please consult your health care provider for any advice on medications.