Alkaline Diet & Elle MacPherson!

I was reading an Elle MacPherson interview online this morning, NO WAY is that chick 51 years old? It's not possible? She looks early 30's, her skin is practically flawless and LOOK at this body: 

At 26 years old she was given the title 'The Body' & she really hasn't lost it. She's all natural... I had a bit of a life's not fair moment.. so other than working out 6 days a week, what's her secret?

"I've learned that an alkaline body and pH-neutral body is a healthier body," Macpherson exclusively told E! News. "Many people believe that it combats disease, encourages cellular renewal and therefore is anti-aging. When all of our 11 body systems are nourished well and detoxifying properly, they are in their optimal state."

Of course, it starts with what she puts into her body... a few ideas from her interview with Dr.Simone to help transform your body from the inside out the Alkaline way: 

Start by: 

  • Drinking 8 cups or 2 litre of water each day.
  • Drinking lemon water (first thing in the morning if possible if possible): 2 cups of lukewarm, filtered water with freshly-squeezed juice from 1/4 of a lemon.
  • It helps cleanse the digestive system, ignite your metabolism and buffer excess acids. Despite the lemons being acidic in their natural form, lemon water is alkaline-forming to the body once consumed.
  • You can add a pinch of cayenne pepper to this lemon water also if desired to accelerate the alkalising effect, great for your endocrine system, immune & metabolism!
  • Enjoy organic herbal teas such as Rooibos, peppermint , Buchu and nettle
Source: Pinterest

Foods - Aim for a ratio of 80/20: Consuming 80% alkaline foods to 20% acidic foods

Some alkaline foods:

Avocado Tomato Nuts & Seeds:
Lime Lemon Almonds Sunflower Seeds
Grapefruit Coconut Coconut Pumpkin Seeds
Pomegranate Cucumber Sesame Seeds Flax Seeds
Vegetables & Herbs: Grains & Beans:
Broccoli Asparagus Buckwheat Brown Rice
Chilli Capsicum/Pepper Kamut Chia
Courgette Brussel Sprouts Quinoa Lentils
Carrot Cauliflower Mung Beans Pinto Beans
Beetroot Green Beans White Beans Red Beans
Aubergine String Beans
Kale Spinach Other: 
Runner Beans Wakame Wheatgrass Oat Grass
Watercress Broad Beans Barley Grass Goat & Almond Milk
Lettuce Peas Herbal Tea Tofu
Onion Garlic Buckwheat Pasta
Collards Cabbage
Pumpkin New Potato
Butternut Squash Sweet Potato
Celery Radishes
Parsley Basil
Mint Coriander

Source: www.chatelaine.com


Tuesday Treats - Cheeky Cheesy Bisqwits!

I've pulled the following recipe from my original blog Freakishly Fabulous Foodies, these little delights are still to this day a favorite among my other half's work mates. I like to think of myself as a bit of a feeder and there's something peacefully calming and feel good about spending a Sunday afternoon dancing and singing (horrifically) around the kitchen whilst I bake naughty treats for others (even when I'm avoiding the cookie barrel myself!)


* 125g soft unsalted butter
* 125g parmesan cheese
* 175g self raising flour
* 1 tsp english mustard powder
* Pinch of cayenne pepper
* Pinch of black pepper 
* 1 tbsp of blue poppy seeds
* sprinkle of grated cheddar

How we do; 

Set up your baking tray with some grease proof paper. 
Spread the poppy-seeds on a sandwich plate and set aside. In a food processor add all of the remaining ingredients & mix until a ball starts coming together at that point turn off the processor and continue to work the mixture together by hand. Split the mixture into 4 dough balls (your going to use all of them it just makes it easier split into batches). Between two sheets of cling film place your mixture ball, and roll it out using a pin over the top sheet of cling film. You want your biscuits to be roughly the thickness of a one pound coin. Cut out your biscuits using a cookie cutter & then roll the edges in the poppy-seeds.  Bake for 12 minutes at 180 Celsius. 

Eat and Enjoy!


Overnight Chia Oat Pudding!

Just lately I seem to have a greatly increased appetite. Maybe it's because I'm back at the gym regularly or maybe it's because I've been feeling super content and homely in my downtime lately, who knows. All I know is that I had to find a way to keep myself full in the mornings without reaching for the treat tin. This next recipe most certainly did the trick.


1/4 cup of Scottish porridge oats
300ml of coconut almond milk (I normally buy just almond but this was on offer and its super tasty) 
3 tsps of Chia Seeds
1 tsp of coconut palm sugar or honey to sweeten
Blueberries - as many as you want

Mix all of the ingredients well in a pretty jar, I picked this one up in the pound shop, then refrigerate over night. You can mix in pretty much any fruit, I imagine mashed banana would be a great addition to this recipe. At serving you could mix in a tsp of your favorite nut butter, pumpkin seeds, almonds. 

Et voila! Simple, tasty and filling! 


Marilyn Monday!

“This life is what you make it. No matter what, you're going to mess up sometimes, it's a universal truth. But the good part is you get to decide how you're going to mess it up. Girls will be your friends - they'll act like it anyway. But just remember, some come, some go. The ones that stay with you through everything - they're your true best friends. Don't let go of them. Also remember, sisters make the best friends in the world. As for lovers, well, they'll come and go too. And baby, I hate to say it, most of them - actually pretty much all of them are going to break your heart, but you can't give up because if you give up, you'll never find your soulmate. You'll never find that half who makes you whole and that goes for everything. Just because you fail once, doesn't mean you're gonna fail at everything. Keep trying, hold on, and always, always, always believe in yourself, because if you don't, then who will, sweetie? So keep your head high, keep your chin up, and most importantly, keep smiling, because life's a beautiful thing and there's so much to smile about.”


Raspberry & Strawberry Chia Jam

I'm all about finding new tasty ways to spruce up my health snacks, lets face it - as wholesome as clean eats can be, they can also be just as bland. Soooo whilst I had my couple of weeks off I got to trying out a few things in the Kitchen. This recipe was inspired by one in Madeline Shaws 'Get The Glow' book. 

1 Punnet of fresh Raspberries
10 Fresh Strawberries
1 Tablespoon of Chia Seeds
1 Teaspoon of Manuka Honey
1 Teaspoon of Vanilla Essence

It's as simple as this
Slice the stalks from your Strawberries, put all your fruit in a large colander and wash through thoroughly. Then add all of the ingredients except the Chia seeds to your blender and pulse blitz until smooth.  Pour into a pot or pretty Jar, I picked this one up in the pound shop then stir in your Chia Seeds. If you want your jam really thick you could add more Chia seeds. 
Refridgerate for 2 hours and your good to go. The longer you leave it the thicker your jam gets. I like to mix mine into my protein yogurts with fresh blueberries and almonds - so much flavvvvaaa!! 
This lasts in the fridge for approx 3 days, unless your me, it only lasts in my house for 48 hours... greedy bellies.. 

Blonde Fact: I always accidentally call strawberries tomatoes for some reason... oh and egg soldiers are in fact egg shoulders - I say so. 

Until next time.... x


Blogger Share - Leo Babauta on Funk Town

I recently went through an episode of 'Funk Town' as my favorite Blogger Leo Babauta - author of Zen Habits call's it. So I found a bit of comfort in reading this next post I'm going to share. I hope that if your reading this and you, yourself are experiencing a difficult time dealing with anything at the moment that you soon find peace with yourself and the situation affecting you. 

           6 Things to Know About How to Get Out of Funk Town - By Leo Babauta
Sometimes you just aren’t motivated, maybe you’re feeling depressed (as opposed to full-blown clinical depression), maybe you just don’t have the energy to focus on work.
We’ve all been there from time to time, and the good news is, we’ve all climbed out of this funk to some degree.
I’ve found there are two main factors to finding yourself in Funk Town:
  1. You have low energy, from a lack of sleep, overwork, an illness, or overdoing the exercise (you know who you are).
  2. You get into a negative thinking spiral — one self-doubt leads to another, one bad thought about your life leads to another, until you no longer believe in yourself.
These two factors often work together — usually when I’m jet lagged, or just went through a family crisis, or am severely sleep-deprived, I start down the negative thinking spiral.
Here’s the first thing to know about how you’re thinking during this slump:don’t believe any of your thoughts.
That’s because your mind, when it gets tired and negative, enters a childlike state — not the “let your mind be childlike and playful” kinda childlike, but more like, “Gimme what I want or I’m gonna throw a tantrum” kinda cranky, selfish, petulant child. This is not your best self, but a self that is suffering and just wants to be comfortable. That’s completely understandable.
Here’s the next think to know about this slump: You shouldn’t listen to the urges and thoughts of the childlike tantrum-throwing mind when you’re in Funk Town … but do listen to the needs. Your childlike self wants to rest, doesn’t want to do too much work, is tired and maybe needs some comforting.
Comfort yourself when you’re suffering. Not with food but with love. Give yourself rest when you’re tired. Make fixing your sleep a top priority. Go to bed earlier, turn off all screens, let yourself unwind, meditate while in bed, make sure there’s no TV or other lights on, and get some great sleep.
Weirdly, it also helps to get active. Take care of sleep, and don’t overdo your activity, but if you’ve been working from home or stuck in an office a lot, it’s often better to get your body moving — go for a walk, play a sport, do something active with friends.
A third thing to know: When you’re in Funk Town, don’t believe what your mind thinks about yourself and your work. It will say, “I don’t want to do that!” or “I can’t do that” or “I’m not good enough” or “I don’t care about that anymore.” None of that is believable, simply because the mind that’s saying these things is in a state of panic and fear and extreme discomfort. That’s not a believable mind.
Instead, notice these thoughts, then tell yourself, “I’m just suffering right now. I’ll figure this out when I’m in a calmer state of mind.”
Once you’re in a calmer state of mind, feeling better, then take assessment of your work. You might find you still love it, or if you don’t, you might calmly find another path that’s even better.
A fourth thing to know: It helps a lot to talk to someone else, who has an outsider’s perspective. Talk to a friend, a spouse, a parent, a co-worker, anyone. I can’t stress this enough — don’t be too proud to reach out for help.
A fifth thing: Once you’ve taken care of your rest and your health, you should do some work. Not a ton, but some. Put in some diligent effort, get a little done. Just enough to feel good that you did something.
It also really helps to start clearing your plate a little, if you’re overloaded. Start saying No to work instead of Yes all the time, as a friend of mine did recently when he was in Funk Town, and you’ll feel some relief.
Finally a sixth thing to know: It’s OK to be in Funk Town now and then. We all do it, so you’re not alone at all. It’s human to go through ups and downs, to not always be on a high of amazing psychitude. We sometimes doubt ourselves, sometimes get really tired, sometimes suffer. Don’t worry about being in Funk Town. You’ll get out of it, and because of your experience in Funk Town, you’ll be stronger and wiser and ready to take on the next challenge with renewed gratitude


Something New - Bioglan SuperGreens

My blog posts may be a few and far between for a little while, life's gone and got itself all crazy and ridiculously busy on me, I'll go into a little more detail in my next post but for now I'm dedicating my lunch hour to stuffing my face with cous cous salad and writing to you to express my excitement over my new health freak find!! Bioglan SuperFoods Super-greens powder! 

How many times have you decided 'that's it I'm going on a detox, new week, new me' you go shopping, fill your fridge with a ridiculous amount of fruit, vegetables, fresh herbs and somehow... it goes out of date before you get chance to eat it all? Yep, it happens to the best of us. As healthy as I generally tend to eat even I still don't quite manage to fit 10 generous portions of varied fruit and vegetables recommended into my diet daily. 
What if I told you there was an all natural supplement that was equivalent to 10 portions of fruit and vegetables, your full 5 a day, in one glass? Sounds too good to be true doesn't it? So you can imagine my giddy health nerd sensors going off when I was in Tesco stocking up my snack drawer with healthy treats and I stumbled across this: 

Yes I know your pulling that 'I'd rather eat dog poop' screwed up face right now. Fear not it actually tastes a million times better than it looks and the feel good afterwards is insane. I've been drinking one glass daily for 3 days now along side my usual Berocca vitamins, Smart water and green tea. I feel more alert and energized, calmer & happier, and when I finally get to rest my head, I'm sleeping like a baby. 
The only downfall.... it's a little on the expensive side. £9.99 for the pot, which although looks big is only half full, containing 7 servings. However when you think about it fruit and vegetables aren't exactly cheap, 70 portions a week of fruit and vegetables would easily total to that or more. 
Here is a little break down of the 81 vital ingredients that this super-greens powder contains: 

Organic Spirulina, Organic Apple Powder, Organic Chlorella Powder, Organic Alfalfa Powder, Organic Wheat grass, Barley Powder, Brocolli Powder, Carca Papaya, Rice Bran Powder, Beetroot Powder, Carrot Powder, Spinach Powder, Rose Hips Fruit Extract, Pineapple Powder, Acai Extract, Kale Extract, Blueberry Extract, Blackberry Extract, Acerola (Barbados Cherry), Liquorice Powder, Camu Camu Extract, Chia Extract Powder, Kelp Powder, Goji Fruit Extract, Hawthorne Leaf & Flower Extract, Bilberry Fruit Extract, Citrus Bioflavonoids Extract, Citric Acid, R,S Alpha Lipoic Acid, Reservatrol, Shitake Mushroom Powder, Reiishi Mushroom Powder, Rosemary Leaf Extract, Cocoa Bean Polyphenol Extract, Co – Enzyme Q10, Beta Glucan 80%, Green Tea Leaf Extract, Astragalus Root Extract, Ashwagandha Root Extract, Siberian Ginseng Root Extract, Grapeseed Extract, Vitamin C (Ascorbic Acid), Calcium Citrate, Potassium phosphate, Magnesium Citrate Anhydrous, Vitamin E (D-Alpha Tocopherol Acid), Calcium Carbonate, Calcium Phosphate, Pro-Vitamin A (Beta-Carotine), Silica Colloidal – Anhydrous, Vitamin B3 (Nicotinic Acid), Zinc Amino Acid Chelate, Vitamin B5 (Calcium Pantothenate), Vitamin B6 (Pyridioxine Hydrochloride), Vitamin B1 (Thiamine Hydrochloride), Vitamin B2 (Riboflavin), Vitamin B3 (Nicotinamide), Vitamin D2 (Equiv. Ergocalciferol), Vitamin B9 (Folic Acid), Vitamin B7 (Biotin), Manganese Amino Acid Chelate, Chromium Nicotinate, Copper Gluconate, Vitamin B12 (Cyanocobalamin), Selenium (As Selenomethionine), Lecithin, Inulin, Flaxseed Powder, Bromelain, Cellulose Microcrystalline, Slippery Elm Powder, Globe Artichoke Extract, Ginger (Extract), Clove Extract, Gotu Kola, Dandelion Root Extract, Burdock Root Extract, Bifidobacterium Bifidum, Lactobacillius Acidophillius, Milk Thistle Seed Extract, Pea Protein Isolate, Natural Vanilla Extract, Natural Mixed Super Berry Flavour, Stevia (natural)

Whilst I strongly believe that you should never soley rely on any supplements & you should continue to eat your greens etc, adding this to your diet in my opinion can only help towards achieving an all round healthier you. 

Until next time.. 


& I quote...

'There's something about trauma to the mind, body and soul. One day your normal and the next your different; you don't know what changed but you know nothing's the same and all of a sudden you are learning to adapt yourself to the same environment with a whole new outlook. I guess you realise your not invisible and every aching bone bleeds it's sorrow through anguish in your movements. One day it'll get easier, because I'm telling myself it will and that's the difference between becoming a pioneer through this disaster when all thought I'd be a slave to pity.'

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That Time Summer Came To England! Fav Outfits This Season!

Every once in a miracle moon, England gets blessed with a summer and I turn into an excited wreck of a blonde! 
Dust off the BBQ, get the leg wax out and use the valid excuse of I have nothing to wear to go shopping. Seems to be a seasonal excuse... mmmm shopping... :0) 

Here's a few of my fav outfits from this summer so far... 

Boob tube and high waisted shorties from New Look, Heels I actually got in Barcelona about 3 years ago, unbranded but super cute! Beach waves are my secondary signature hair style, it's pretty much the only style I've mastered other than flat ironing my blondie locks. No sense of hair styling at all. 

This is my favorite office outfit this season, it was a chuck it together quick at the last minute one morning and ohhhh I like it kinda outfit. Top and leggings by New Look, heels by Miss KG (Kurt Geiger). 

Just a simple Sunday attire of ripped jeans... I think New Look.. over sized boyfriend T from H&M (my second favorite high street store at the minute), Heels by KG as per previous pic, dangle bead necklace looks vintage but is unconfirmed as I picked it up in a charity shop for £3!!! 

New Look basics boob tube & ripped hot pants that show off my bum a bit so can't be worn too public haha also from New Looks. Sunnies by Guess, got them on a plane a couple of years back! 

Shorties by New Look as per in the previous pic, over-sized football style T is also from.. New Look... I'm basically a walking, talking (too much) hanger for their clothing. I deserve some in store discount. Someone tell them. Some incredibly bad hair styling going on this one too. Can we just say I'm good at awful hair? It's a talent of sorts right? 

Until next time... x


Its A New Day! Life Detox With Me!

Okay, lets have a moment of pure honesty. Regardless of how wonderful we portray our lives to be to the outside world via our social media, we all crash from time to time, we all burn, we all make shuddy decisions and we all make mistakes. We take our eyes away from our goals and we lose our minds in situations we often create for ourselves. Then, we punish ourselves for our fall outs, for eating 5000 calories in comfort food, for drinking that entire tequila bottle dry - the answer wasn't at the bottom was it? 

HOWEVER... The TRULY beautiful thing about life is every single day that your blessed enough wake up, you have the opportunity to dissolve all negativity and the opportunity to make changes and regain your self control, banishing the demons taking up space in your mind. I call this 'The Detox'. 

So we'll start with food & fluids. Ultimately this is what fuels your brain. By cleansing your diet not only are you doing amazing things for your physical appearance which will make you feel better, but your feeding your brain the energy it need's to process your thoughts with clarity.

* Asparagus: helps liver drainage, sounds a bit grim but seeing as your liver is responsible for filtering the toxins in the food and drink you consume - a little bit of liver cleansing is essential. 
* Avocado: full of antioxidants these bad boys helps lower cholesterol and dilate arteries blocking toxicity's in their path. Avocado's also contain the nutrient 'glutathione' which helps the liver detoxify synthetic chemicals. 
* Beetroot: these superhero's fight infection, purify blood and cleanse your liver. They also help to boost your cellular intake of oxygen. When detoxing don't forget these beaut's they will help force those toxins all the way out of your system.
* Blueberries: your natural aspirin, these will help lessen any pain naturally by reducing inflammation in your body. Blueberries also act as antibodies by blocking bacteria in your urinary tract therefore helping prevent infections. Great if like me your not a fan of cranberries. Research shows that people who eat a bowl of blueberries a in the morning have a more active brain in the afternoon than those who don't. I'm so over you afternoon flops! 
* Broccoli: specifically working with the enzymes in your liver making toxins something your body can eliminate quickly and efficiently. Broccoli contains an incredibly powerful anti microbial called 'Sulforaphane' which helps prevent diabetes, allergies and cancer. 
* Cabbage: anyone who's ever tried dieting has come across the cabbage soup diet. Cabbage aids you in going to the bathroom helping you to expel toxins making it a detox favorite. It contains 'Sulfur' which is essential when it comes to breaking down chemicals and removing them from your body. Cabbage is also a source of 'Indole-3-carbinol - a chemical that boosts DNA repair in your cells and helps block the growth of cancer cells. 
* Flaxseeds: Try adding 2 teaspoons of ground flaxseeds in lemon water each morning, they are a great source of fibre that helps to bind and flush toxins from the intestines.
* Garlic: Contains high quantities of 'Sulfur' also boosts your immune system, helps out the liver and has antibiotic properties proven to be more effective than antibiotic tablets working in a fraction of the time. Worth a little garlic breath eh?!
* Green Tea: Obvz... Super high in antioxidants, I swear by it.. so much so there's an entire post dedicated to it on here.. :D 
* Smart Water: I must go through at least 14 bottle's of this a week, yes it tastes just like normal water.. but it is full of electrolytes which hydrate's and refreshes you twice a quick as standard mineral water. Jennifer Aniston swear's by it and I mean, have you seen her?! 
* Greeny Leafy Vegetables: we're talking Spinach, Kale, wheat grass, these beauts are high in 'Chlorophyll' which helps your liver break down and eliminate toxins, it also acts alone to clean your body of the toxins we take in through our environment such as smog, heavy metals and pesticides. Try my double detox green tea smoothie with spinach recently posted on here. 
* Fruit's to add to your water: Cucumber - prevents water retention and has anti-inflammatory properties. Strawberry & Kiwi - Strawberries help fight carcinogens and contain anti-aging properties such as biotin and the antioxidant ellagic acid which prevents sagging skin, where as Kiwi is a super food packed with vits A & E which help prevent free radicals. Kiwi also help to flush out toxins from the colon. 

Now, Self Therapy.... what is it that started this episode of self destruction that's made you want to detox your life in the first place? Hectic party life? Relationship Drama's? End of a relationship/friendship? Work place insanity? Maybe you've put on some unwanted weight? Dealing with other insecurities? Whatever it is, the key to getting over it is admitting the issue to yourself and confronting it head on. No I don't mean confronting the person(s) involved. I personally find that when I confront someone about how they have made me feel it actually leaves me feeling more vulnerable than I did in the first place, especially if I speak in anger. 
Collate your thoughts and write them down, the situation, how the situation has made you feel, what in that moment you would like to say the person(s) involved. If it has been going on for some time, repeat this activity daily until you no longer feel the need. Save these letters to yourself, hidden - they are for your eyes only remember. I find I often forget the way people have made me feel, leading me to letting them do it again. So digging out these letters to myself prove helpful later on when I need reminding. I'm all about second chances, but depending on how bad the situation made me feel, a third is often a stretch too far. 
The idea is you write them down, you close your laptop, take a deep breath and continue your day and try not to wallow in those emotions as you do so. 
Do not take to social media to express your deepest and darkest thoughts or pass cryptic messages to the person(s) who has affected you. The sad truth is, very few people care and other's are simply entertained by the suffering of others. If your lucky enough to have a small group of trustworthy family members or friends, confide in them if you really feel the need to. 
That cupboard full of junk you've been meaning to clear out for however long? Get your ass in there. Reorganize the clutter. Take that bag of clothes you no longer wear to the charity shop. Clear out your phone, get rid of old contacts your no longer speaking to, delete the 5000 messages/emails, upload your pictures you've been meaning to get printed for the last 6 months. Take your car for a professional valet. Rearrange your living room. Pamper yourself - really important. If your in a slump it's usually the last thing you want to do, Pamper, but I promise you that you will feel better for that long hot shower and manicure session. Plan an event for someone, any birthday's coming up? Friends babies on the way? Get your party planner on! Find a cause your passionate about and see if there are any volunteering positions you can find time to fill. Pet therapy - my little Pomeranian Paris gives the best cuddles, she loves me unconditionally regardless of my mood or how I look. She loves and depends on me, that emotional connection will be with us until the day we part ways.
Exercise - get your arse down that gym or race track and blow off some steam, get those happy endorphin's running through your body. Sweat the drama away. It works I promise!
& Finally, for goodness sakes, SLEEP. Put that phone down an hour before you plan to go to bed, pick up a book (I'm reading ':59 seconds' by Professor Richard Wiseman - really good, highly recommend it). Aim for 8 hours of good sleep and you'll be amazed at how much better you feel each morning. 

What we're doing here is rebuilding a sense of control over our lives again, this in time will rebuild the confidence that has been damaged by ' The Situation' Learn to Inspire yourself. Too often we allow people to tear us down, to put doubts in our minds. Ultimately you are the only person who can determine how you end up as a result of situations. Only you can fix you. 

I'm no psychologist I'm only writing what works for me, this is exactly how I detox my life and move past situations I'm not comfortable with. I feel my best when I have my sh*t together. 

You will always be beautiful and strong. No one else's opinion of you can ever change that. You just need to take the time to realize it.


Vitamins Darling, Vitamins.

So your revamping your diet, adding extra proteins, keeping an eye on your complex carbs and making sure you eat the correct fats essential to you.. are you remembering to take the vitamins you need to help your body use these other nutrients to the best of its ability?

Research suggests that keeping your cells conditioned with the right vitamins and minerals can also help to prevent cancer & heart disease amongst many other health problems. Whilst it’s best to get these vitamins directly from your food I avidly take a Berroca vitamin boost with my breakfast each day for that extra peace of mind that I have the essentials running through me.

Vitamin A – comes from cod liver oil, leafy greens, carrots, milk & egg yolks.
Great for: Growth, appetite, taste buds and eyesight
RDA: 800mcg

Vitamin B1 – comes from seafood, wholegrains, seeds, potatoes, red meat and nuts
Great for: Digestion, Nervous System, Muscles, Heart
RDA: 1.1mcg

Vitamin B2 – comes from spinach, eggs, milk, whole grains
Great for: Skin, Nails, hair, eyesight, breaks down your fat, carbohydrates and protein.
RDA: 1.4mcg

Vitamin B6 – comes from seafood, whole grains, watermelon, potatoes, bananas, prunes and red meat.
Great for: Nervous system, prevents skin conditions and helps your body absorb carbohydrates and proteins
RDA: 1.4mcg

Vitamin B12 – comes from shellfish, poultry, whole grain cereals, eggs, cheese and milk
Looks after: formation of the nerves and creating red blood cells
RDA: 2.5mcg

Vitamin C – comes from Citrus fruits, berries, tomatoes, cauliflower, potatoes, spinach, broccoli, kiwi fruit and peppers
Great for: immune defense system, healing wounds, cell lifespan, reducing cholesterol and prevents scurvy
RDA: 80mcg

Vitamin D – comes from cod liver oil, seafood such as sardines, salmon, tuna. Milk, and sunlight
Great for: Your bones, teeth and hair
RDA: 5mcg

Vitamin E – comes from eggs, spinach, sprouts, broccoli, vegetable oil, soya beans and nuts
Great for: fighting toxins, vitamin E is the most powerful of all the antioxidants
RDA: 10mcg

Folic Acid Properties – comes from carrots, yeast, egg, melons, avocado, pumpkin, leafy greens and wholewheat
Great for: production of your red blood cells
RDA: 200mcg (if your pregnant or planning to conceive you should increase to 400mcg for until around 12 weeks of pregnancy).

*RDA: Recommended daily allowance

*MCG: Micrograms

Leo Babauta on Emotional Self Reliance

I'm a huge advocate for self help, self appreciation, and self respect. I'm not much of a fiction reader yet I can lose my mind for hours in any book related to the mind, body and soul. For every situation there will be an emotion or several hundred connected. Understanding the emotions and how you can move past the less desirable ones is one of the most empowering gifts you can give to yourself. I find the human brain interesting, complex and uniquely beautiful. 
Lately I've really been enjoying Leo Babauta's insight to finding simplicity and calm in the chaos that resides in our daily lives. Here is one of my favorite articles from his blog Zen Habits: 

Becoming Emotionally Self-Reliant
By Leo Babauta
I’m the first to admit that for many years, I was a bit emotionally needy.
Not in a crazy, desperate way, but in the way that many of us are. I wanted someone else to make me happy, blamed others for my unhappiness, sought to fulfill my emotional needs through others.
This caused all kinds of problems I didn’t even realize were there: I’d have relationship problems because if the other person wasn’t meeting my needs, I’d resent it. I’d be unhappy lots of the time, because I thought happiness was outside of me, and therefore it was unreliable and elusive. I was helpless, because if other people are supposed to make me happy and fulfill my needs, then what could I do if they didn’t? What could I do if they hurt me instead?
Only in the last few years have I been becoming more emotionally self-reliant. It’s made my relationships better, and has greatly increased my happiness.
I can’t claim to be an expert on this topic, but I can share some things I’ve been learning. It’s a very, very useful process, as those who are already emotionally independent can attest to.

Test Yourself

Are you emotionally dependent? Ask yourself these questions:
  • Are you looking for a romantic partner to make you happy?
  • If you have a partner, do you look to this person for love, for sex, for support, for reassurance, for validation?
  • Are you upset if your partner doesn’t react in a certain way, doesn’t meet a need?
  • When you’re alone, do you feel the need to fill the loneliness void with distraction? Are you always on your phone when you’re alone?
  • Do you complain a lot about other people? Get mad because of things they do?
  • Is your relationship the center of your universe? What about your relationship with friends or your kids?
  • Do you get bothered if your partner does something that doesn’t include you, or cuts out something that you’ve been doing together?
  • Do you get jealous?
This list isn’t comprehensive, of course, but some of you can probably see yourselves in a couple of those questions (or more), if you’re completely honest.
And that doesn’t mean you’re a bad person. I still have some of these issues myself, though I’m getting better at them. Most people have a few of these issues, though many wouldn’t admit it, because they worry it would make them look bad. No one likes to look bad, or to think of themselves as bad. But having any of these issues doesn’t make you bad — it’s just who you are right now.
However, while this isn’t an issue of being a “bad person”, I think the skills of emotional self-reliance are useful ones to learn. They can transform your relationships and happiness.

How We Got This Way

Usually this way of thinking starts in childhood. We rely on our parents for our emotional needs — love, comfort, support, validation, etc. And we don’t often develop emotional self-reliance skills as kids, because parents (out of love for us) do their best to provide for all these needs.
And then we become adults, without having learned emotional self-reliance. And so we look for someone else to fill our emotional needs. We look for the perfect partner, and will probably go through a few breakups, because 1) we’re not emotionally independent, and so we do needy things that hurt a relationship, and 2) our partner is probably the same way.
If we’re ever hurt, we blame the other person for hurting us. If they aren’t there for us, we blame them. If something bad happens to us, we become victims, because you can’t move on with your life if someone has done something bad to you, right?
However, there is a solution.
We have to learn this: Happiness is not outside ourselves.

Becoming Emotionally Self-Reliant

We look for happiness from others, but this is an unreliable source of happiness. Other people will come and go, or they’ll be emotionally unavailable for their own personal reasons.
And here’s the thing: it’s not their job to fill our emotional needs. They are struggling trying to meet their own needs.
So instead of looking for happiness from someone else, we have to realize it’s not out there. It’s within us.
Happiness isn’t in the future, it’s not somewhere else. It’s available right inside us, right now, all the time.
How can we find this happiness? It takes some inner searching, but consider these suggestions:
  • Sit by yourself, without a device or distraction, for a few minutes. Look inside. Notice your thoughts as they come up. Get to know your mind. See how fascinating it is. This in itself is an endless source of entertainment and learning.
  • One of my sources of happiness is creating, coming up with ideas, producing something. I don’t need anyone to do those things, and they give me wonder at my own abilities.
  • I also love learning. It gives me happiness, helps me grow.
  • Curiosity is a boundless source of happiness for me.
  • Learn to fix your own problems. If you are bored, fix it. If you are lonely or hurt, comfort yourself. If you are jealous, don’t hope that someone will reassure you … reassure yourself.
  • Take responsibility. If you find yourself blaming others, tell yourself that the other person is never the problem. Of course, you can believe the other person is the problem, but then you are reliant on them for the solution. If you believe that they aren’t the problem, then you look inside yourself for the solution.
  • If you find yourself complaining, instead find a way to be grateful.
  • If you find yourself being needy, instead find a way to give.
  • If you find yourself wanting someone to help you, help yourself.
Create your own source of built-in happiness. Walk around as a whole, happy person, needing nothing.
Then come from this place of wholeness, of self-reliance and independence, and love others. Not because you want them to love you back, not because you want to be needed, but because loving them is an amazing thing to do.
Check out more of Leo's theories here: