Mind: Focus - Use focus meditation before you start work to keep your mind on task.
Sit comfortably, be still and steady your breathing. For this meditation technique you can choose to concentrate on one of the following things, chose one for each session but try each on separate occasions to find which works best for you. Focus on your breath, focus on a mantra or word, focus on the image of an object, focus on a real object - keep your eyes open for this one! Notice every detail about your chosen focus e.g what sounds would it make? What does it look like? Allow yourself to become one with the object of your attention.
Body: Always wear sunscreen.
Summer may be over and it may seem like the sun has said it’s goodbyes for another year. But really it doesn’t go anywhere. The sun’s UV rays can still damage our skin, even on the dullest of days. Wearing sunscreen everyday, especially on your face, can prevent wrinkles, risk of skin damage and reduce risk of skin cancer. Use a light moisturiser with SPF first thing in the morning and you’re good to go.
Nutrition: Winter warmer - hot apple and cinnamon
Apples (and pears) are made easier for our bodies to digest by heating them up so try stewing them with a little cinnamon to spice them up. Not only is this simple recipe delicious, it packs a punch in nutritional benefits:
Control inflammation in your gut
Promote optimal gut bacteria balance
Phenols in Apples and Pears offer excellent antioxidant protection
Good source of fibre to help detoxification and bacterial balance
Fight unwanted microbes in the gut
Improve blood sugar levels
Reduce cholesterol levels and
Improve cardiovascular health
Soul: Know you are doing that extra little bit of good for yourself by drinking more Matcha green tea this winter
Why not add a little matcha green tea powder to your pre-workout smoothie? Matcha contains the same amount of caffeine as coffee but due to the other nutrients it contains, it does not have the negative side effects, such as raised heart rate and increase in blood pressure. It is high in antioxidants and loaded with catechin, ECGg which is known for its cancer fighting properties. It promotes calmness, Buddhist monks use it as a means to relax whilst remaining alert. The higher state of consciousness is due to the amino acid L-Theanine which promotes relaxation in the brain without drowsiness. Another side effect of L-Theanine is that it boosts production of dopamine and serotonin. These two chemicals enhance mood, improve memory and aid concentration. Matcha has also been shown to increase metabolism and help burn body fat. As if this wasn’t enough to persuade you to go out and buy the stuff, it also fortifies the immune system, steering you clear of that inevitable winter cold.