Fresh in the City eZine - Autumn
Fresh Resources
“Fresh and Seasoned Recipes Throughout the Year” is a collection of recipes that are nutritious, full of energy (life-force), good looking, colourful, delicious, simple, seasonal and easy on your digestion. As a nutritional therapist, I designed the recipes for people who want to improve their health and make use of vibrant therapeutic wholefood ingredients. The recipes take consideration of the changing U.K. Seasons, and each recipe has its own therapeutic benefit, whether that is to warm you up, to detoxify and cleanse your body, or simply to provide a little bit of healthy pleasure. I emphasise more than anything in my work the importance of making food both healthy and pleasurable and it is with great pleasure that I share this collection of fifty deliciously fresh recipes with you here. To find out more go to Fresh and Seasoned recipes throughout the Year
If you want to take care of your health and indulge in the natural pleasures of food How To Give Yourself A Fresh Menu Makeover for Health and Pleasure is a friendly, informative and practical guide to help you on your way.
Private Nutritional Therapy consultations I am currently seeing clients in Manchester City Centre on Thursday mornings and Sundays. For those of you who sign up to work with me during the next year, you will also be getting access to a free sauna, spa and gym facilities at my own personal gym when you come for your nutritional consultations. Contact me personally at Janet@freshinthecity.co.uk for further details of my ‘fresh in the city’ nutritional consultations.
Fresh & Seasoned Recipe - Immune Boost Cocktail
* The juice of half a lemon
*1 mug full of hot water
*15 drops of echinacea tincture
*1 tsp elderberry extract
* 1000mg vitamin C powder
* A drizzle of agave to taste
Elder, echinacea and vitamin C are three of the best nutrients to take to protect yourself from colds and flu over the winter time. Elder is an excellent anti-viral, whilst echinacea and vitamin C are superb at supporting your immune system. Add to this the antiseptic qualities of lemon and you’ll find a mug of this during the colder seasons not only makes a delicious elixir, but will also help to keep your immunity high..
Fresh in the City Membership Packages
Fresh in the City has now been up and running successfully for 2 years. During this time, I’ve been running children’s workshops, organising health events, writing articles, coaching, and giving nutritional consultations and supporting individuals to reach their health goals. What became clear this year is that the challenge many people are facing in order to develop and progress their health goals even further than their original goal sets is that there is a need for continued support, inspiration and know-how over a time period, and at an affordable price. The Fresh in the City membership packages are designed to add that personalised, continued and affordable support, and there are 3 package options to choose from; the starter package, intermediate package and the premium package, depending on the level of personal support you are looking for. Take a look below for more on these…
Package 1 - The Starter Package (The Home-Study option) This package is for you if you want know-how, support and inspiration to help you reach your health and fitness goals but you want to work at home on your own and at your own pace. This is for you if you want to work towards your health and fitness goals, but are happy to do that with regular newsletters, workbooks, assignments, and email support.
Package 2 - The Intermediate Package
“I want regular personal health and fitness support and guidance, but a gentle approach. I still want to be accountable, but need space to integrate and sustain new changes in my lifestyle”
This package is for you if you are looking for regular personal coaching and assignments, nutritional know-how and inspiration, quarterly telephone check-ins, a personal 1-2-1 meet up session, and some accountability to help you stay on track, but you want to go at your own pace and upgrade your lifestyle steadily over a period of 12 months
Package 3 - The Premium Package
“I’m ready to make changes, take action, be inspired, guided, accountable, and fully supported for 12 months”
This package is for you if you are looking for monthly personal coaching, nutritional know-how and inspiration, monthly check-ins, assignments, a personal 1-2-1 meet up session, and full accountability and support to reach your health and fitness goals over the next 12 months.
The packages cost £69 for the starter package, £129 for the intermediate package, and £209 for the premium package. If you are interested in working with me over the next 12 months and would like to know more about the fresh in the city packages, send an email to me at janet@freshinthecity.co.uk letting me know the package you are interested in, and I will arrange a telephone meeting for us to have a chat about the package you are interested in and the results you are looking for.
What To Do If You’ve Started To Get a Little Slack Lately…
If you’ve started to get a little slack with your health and fitness programme lately, the best thing to do right away is to be honest about it and bring it into your awareness. It’s very easy for it to happen; a familiy visit, the kids on school holidays, work pressures building up, a personal crisis, or even a lack of motivation or belief that the goals you are working towards are even possible. If you have slackened up or are not on track with the goals you set yourself this year, here’s what to do:
1) Be honest with yourself - are you on track?
2) Pause - Do not all of a sudden try and beat yourself with a stick to do all the things you said you would earlier in the year. Regroup and be supportive of yourself - it’s the only way you will move forward in a positive way.
3) Reassess - why haven’t you kept your commitments, what has got in the way? Were the goals realistic, achieveable in the time scale you set yourself? If not re-set your goal posts and timescales. How important is it to you to reach the particular goals you set yourself. Sometimes we set ourselves goals which aren’t really what we want to achieve when we dig a little deeper. Make certain you are 100% committed to your outcomes and if you’re not, let them go, because you will only struggle to achieve them and not enjoy the process of working towards something - which is actually one of the best parts! Let go of any goals that no longer serve you, and get clear on your priorities and the goals that are important to you.
4) Re-commit
5) Reward yourself for recommitting and mark the moment of recommitment with a gift that will help you get back on track. Reward yourself for successes along the way.
6) Get support -whether it’s about creating your own support network, or hiring in a professional to help you over some sticky spots and help you transform the journey again into an exciting adventure. Give yourself the gift of getting the support you need.
Using The Power of Nature to Restore Your Soul
A couple of weeks ago I went on holiday to the Dingle Penninsula on the West Coast of Ireland - for a break from the city, and a trip to get back in touch with nature and the outdoors. The weather was fantastic, one of the hottest weeks in Ireland all Summer at 22degrees, and it is one of the most stunning and uplifting places I’ve ever been with a beautiful coast line, representing one of the most Western places in Europe. I have been told by locals I was lucky enough to see it at it’s very best that week. If anyone is intending on travelling there - it’s worth knowing, in that very small place, they have two wholefood cafes, and a health food shop - An Grianan, which sells raw chocolates, daily fresh juices, sprouted flax crackers, and a delicious range of salads and soups; these are all served with Irish soda bread of course. I was astounded and delighted to find it. As for nature and the outdoors - it was abundant, and being immersed in it, with little to do except appreciate it, it was a reminder of how when we do take a little time to stop busying ourselves with to do lists, thoughts and plans, courses and deadlines, and step outside into nature - it really is abundant….
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whether it’s foraging and finding wild juicy black berries and eating them off a hidden hedgerow (which interestingly some of the local young Irish boys had collected in plastic tubs, and were selling for 2 euros a pot on the side of the road at the Dingle marathon, which was also taking place on the Saturday I was there - a young productivity that does make me smile) or…
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seeing vast amounts of pink and purple fuchsias growing wildly on the side of every road
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jumping on a bicycle just before sunset riding to try and catch the last bits of the sun going down
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climbing up the ‘third sister’ cliff top near Ballyferriter and looking out over to the Atlantic ocean - next stop America!
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finding a beautiful piece of quartz crystal when you stray from your path a little and do a bit of exploring
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walking along the sand barefoot, jeans rolled up, and the waves splashing over your toes
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riding a wave on a bodyboard, experiencing the thrill and aliveness of moving with the power of the water
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sitting out under the stars - actually seeing so many stars , picking out Orion’s belt and the Plough
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watching the sun twinkling on the ocean like golden glitter
So much great stuff, and all so good for the soul - the trick is remembering it - Keep your eyes peeled for Autumn, she’s full of her own treasures.
Till next time…
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