We have been focusing on Mental Health this week. To continue that theme we have teamed up with nutritionist Ali Prentice from NutriknowHow, who has created a great mood food recipe. Ali is a nutritionist and wellness consultant based in London with expertise in nutrition, healthy cooking, coaching and behaviour change. We asked Ali if she could create a recipe that would be brain food for busy entrepreneurs on the go. Here is the fantastic recipe she came up with:
Mood Food: No Bake Energy Power Bites
Makes about 24
These portable little spheres are loaded with slow burn goodness and are easy to grab for breakfast, as a snack – or to round off a light lunch or dinner.
They are designed to deliver an intense nutrient punch – including a host of vitamins, minerals and other plant-based chemicals to support energy levels, mood and mental wellbeing.
- 100g cashews soaked for a least an hour in cold water and drained
- 100g plain porridge oats
- 2 tbsp coconut oil, or smooth peanut butter
- 75g dates
- 50g dried cranberries
- 2 tbsp cocoa, or raw cacao powder
- 1 tsp ground cinnamon
- 1 tsp vanilla extract
Coating – choose from:
- 20g pistachio nuts
- 1 tbsp cocoa, or raw cacao powder
- 1 tbsp grated (desiccated) coconut
- Milled seed mix (such as Linwoods) – or make your own from linseeds, sunflower, chia and pumpkin seeds – plus add goji berries for some colour!
- If possible, soak the cashews for an hour or even overnight in water to soften. Drain cashews before use.
- Blitz the oats in a coffee grinder or food processor until they resemble coarse flour. Set aside.
- Melt the coconut oil very gently. Whizz the oil (or peanut butter) with the cashews, dates, dried cranberries and vanilla extract in a food processor until they form a paste.
- Add in the oat flour, cocoa/cacao, cinnamon and salt and process until it forms a cohesive mass.
- Manually roll the mixture into balls with clean hands. If the mixture sticks to your fingers, moisten your hands lightly.
- Sprinkle your choice of coating on a plate and roll the balls around the plate to coat evenly.
- Any leftovers can be stored in an airtight container in the fridge – where they should last for about a week, or one month in the freezer – if you can resist them!
Definitely give these mood food bites a go this evening or this weekend! Have you thought about consulting a nutritionist before? You can email Ali at email@example.com for more information on her services or visit her website.
If you want more amazing inspiration then follow Ali on the channels below:
If you’re a teacher, an educator then you will want to listen to these 5 outstanding podcasts. It’s always great to find a podcast or tv show or book that you can relate to and shares some of your own experiences. We have found 5 great podcasts that will have you keen to hear the next episode.
This podcast is frequently ranked highly within the educational podcast space. Angela Watson the person behind this assassinating podcast covers the day and life of a teacher while giving you stories and advice to inspire you onwards in your own educational career.
Chrisopher Nesi hosts this podcasts which investigates the technology within the educational sector and how it is impacting teachers and educators as they teach. You can expect some great stories from teachers and invators within this industry on how they believe technology can take you to the next level.
Educators can often feel like the heros overlooked for their hard work and their passion to share their knowledge with others. Sung Lee who started this podcast wanted to give teachers aned educators a voice. You can oftern here guest educators share their stories of success and struggle in their classroom and out of it. A good listen and hopefully something which will inspire you.
This podcast will keep you up to date with the latest technology and trends in elearning. Find out how it can affect you and your learners. They cover a range of hot topics. You may find yourself taking the stairs at work so you can just listen to a bit more. A podcast, great for educators and course creators alike, so, if you’re thinking of teaching online get this one downloaded into your library.
These brothers were teachers of the year! Their podcast is 30 minutes long interviewing high profile guests about their lives. They deliver great little anecdotes and practical information that will help any educator.
If you are planning to teach online and want to find some successful Educators to take inspiration and guidance from then keep reading. So if you’re wondering who to follow and who is in the know in the world in of educators? Here are some of the influential educators you should follow on social as well their personal websites that are worth a visit.
Alice is very successful as a result of teachers and Educators coming to her for fantastic inspiration and resources. Alice is an advocate of Google Suite for education purposes and thus features it in her posts. There are a number of tools that Alice advocates on her website such as Grammarly which will grammar and spell check your words.
2. Wendy Kopp
Wendy has received the recognition as Time’s Magazine’s 100 most influential people as a result of her inspiring work. She has founded a company called ‘Teach For All’ which makes education accessible to children who are living in low-income families and deprived areas across the world. Wendy’s Twitter is full of inspiring articles and interesting content that will get you pumped for teaching.
3. Vicki Davis
Vicki’s twitter posts articles from herself in addition to other articles she shares from Educators within the industry of education and eLearning. In addition to this, you will find that she hosts a 10-minute teacher show as well as a podcast which is updated regularly for her keen listeners. Oh and she also is an author of a book. This woman does it all!
4. Sylvia Duckworth
Sylvia is an educator that is very active on Twitter through her creative solution to sharing ideas such as producing beautiful sketchnotes for educators to use and share. Here is an example below of her expressing her ideas through a simple yet effective sketch :
Craig is the head of EdTech in Singapore where he provides useful articles on his social accounts and website. He also runs #whatisschool together with other insightful articles on his website which are a result of some of the discussions on the#whatisschool chat. There is a snippet on his website that sums up #whatisschool and it explains that it is a chat group where ‘educators have a voice in shaping the future through their experience, recommendations and interests.’
Social Media is key to any business or to an individual who is using it to raise their own profile and engage with an audience. Therefore if you are using it to leverage your business or personal brand you will want to know how to use it best. We have picked out 5 of our favourite social media experts- some very well known, others new to the scene but offering lots of great value. They give really great advice on how to use the platforms to your advantage and also not what to do – as that can be pretty important too!
1. Gary Vaynerchuk
Gary is world famous and for good reason, he knows what he is talking about especially when it comes to social media. If you want really truthful insightful content that is delivered in fresh ways then follow him!
Where to follow:
Lilach Bullock features a lot of amazing content on her blog. She has a lot of how to guides for social media and lead generation and SEO. I have read many of her articles mostly in the social media section and find them really insightful. The blog posts can be very long but there is a handy content page at the beginning which allows you to skip to the section which is most relevant.
Where to follow:
3. Jade Darmawangsa
Jade offers great advice when it comes to social media. Her blog is fairly new and there are not many posts at the moment but the content is really beneficial and insightful. The youtube videos are really personable, answering many of the questions Jade gets through Instagram. Keep an eye on this space for some fantastic content.
Where to follow:
4. Social With Rocki
Rocki delivers fantastic useful content in a range of formats. I recently attended her Instagram Live tips where she was delivering fantastic advice for her #Bloggedup content. Rocki is also fairly new to the scene in terms of offering advice and only has one blog post at the moment. However, there is lots of great content on her Instagram and I think it’s an account you will want to follow.
Where to follow:
5. Desmond Dreckett
Desmond has a lot to offer. If you’re a small business you should definitely be following him. He offers really easily digestible bits of information that could really transform the way in which you use Twitter for your business. Check him out and follow him on social.
Where to follow:
It’s National Nutrition and Hydration week. So we thought what would be better than sharing some of the best 5 nutritional breakfast recipes we can find. Here are 5 nutritional Instagrammers you need to check out. These recipes are an Instagrammers dream- taking food porn to a whole new level. If you want to up your Nutritional Breakfast game then check these out.
1. Scrambled Egg Toast with Roasted Asparagus by Well Plated
2. Blueberry Coconut Protein Smoothie by Natural Chow
For those of you that want a liquid breakfast and are all about that early morning protein hit this nutritional breakfast option is for you. A very simple recipe you can whizz up in no time and still have enough time to Instagram it before you leave the house. Recipe here.
3. Simple Breakfast Burritos for Two by Edible Perspective
Who says burritos are just for lunch and dinner! Check out this fab recipe for a breakfast burrito. This recipe is for two so if you’re feeling extra nice you can make your partner or housemate one. If not just pack it up and stick in the fridge for another morning. A Nutritional Breakfast with beans and eggs. Recipe here.
4. Peanut Butter Cookie Energy Bars by Get Inspired Everyday
Some people are all about that sweet hit early in the morning, myself included. If things really are hectic in the morning and you want to eat breakfast but once you’ve left the house then these will do just fine. Full of sweet flavours but naturally sourced from fruit and peanuts, this will certainly give you a breakfast boost on the move. A great Nutrional Breakfast alternative.Recipe here.
5. 5 Sweet Spins on Yoghurt Bowls by the Food Network
At number 5 we have 5 sweet spins on yoghurt bowls. Not that this list is in order of greatness. They are all fab- Great to have variety in your diet. So Yoghurt bowls- don’t really need a recipe for this as it’s just yoghurt with toppings. However, what you may be looking for is inspirations on how you can jazz up your yoghurt bowl so you are not having granola and blueberries every day. Inspiration here.
These are 10 fantastic Female Entrepreneurs and founders you should know. These women have been influential in founding their companies and making them the success they are today. Take a look and see how many of these inspirational women you know.
Whitney Wolfe- Founder Bumble
Photo from: Racked
Whitney Wolfe founded Bumble the US’s fastest growing dating app with a difference- Women initiate the conversation first. She was also the Co-founder of Tinder, however, her negative experience at Tinder inspired her to create Bumble. Bumble focuses on women’s experience within the mobile app dating game and is now a fierce competitor to Tinder.
Sheryl Sandberg – COO Facebook and Founder Lean In foundation
Photo from: Forbes
Sheryl Sandberg played a crucial role in the success of Facebook as their Chief Operating Office. She is also the first woman to serve on Facebook’s board. Her successful career includes working as the vice president of global online sales and operations for Google. On top of all this, she also founded Lean in Foundation which supports women by giving them a supportive inspiration environment to seek advice and motivation to help achieve their goals. She is an admired within the world of business for being one of the great Female Entrepreneur that paved the way.
Payal Kadakia Founder ClassPass
Photo from: Verve
Payal Kadakia if the founder of the successful fitness class booking company- ClassPass. ClassPass provides users with access to hundreds of classes in their city for a flat monthly fee. This was the perfect fitness motivation and solution for people who simply want to join the gym for the classes rather than using the gym equipment, or who wanted to try something different.
Kathryn Minshew – CEO and Co-Founder The Muse
Photo from: Inc
Kathryn is the CEO and co-founder The Muse, an online career website which offers people the chance and opportunity to progress in their career. They offer job listings, company reviews, Skill building resources and coaching services. Kathryn Minshew has been recognised for her work and as a result, was given the title of Forbes 30 under 30 recognition in 2011. Then in 2016 was named New York 50 award winner by SmartCEO magazine.
Katie Beauchamp and Hayley Barna Founders of Birchbox
Photo from: Fortune
Katie Beauchamp and Hayley Barna founded the beauty subscription service called Birchbox in 2010 and within 5 years had over 1 million subscribers. Consumers sign up for a monthly subscription plan to receive a sample selection of beauty products. Due to consumers desiring to test out the products of various high-end beauty brands before committing to buy them this made their venture very successful.
Jessica Alba Co-Founder of the Honest Company
Photo from pymnts
Jessica Alba the well-known actress from Fantastic Four founded The Honest Company in 2012. The Honest company sells baby, personal and household products to consumers that don’t contain any unnecessary chemicals. Therefore you can see why they strive for renewability with ingredients that are plant sourced and to have sustainable packaging. An actress and part of our wonderful Female Entrepreneurs.
Holly Tucker and Sophie Cornish – Founders of Not on the Highstreet
Holly and Sophie started the online marketplace where small businesses and entrepreneurs are able to sell their carefully crafted products to a global audience. The core of their idea is that they wanted to supply people with unique and wonderful products that could not be found on the high street. This website offers a lifeline of opportunity to small creative businesses and gives consumers something truly original and personal. These are two fantastic Female Entrepreneurs you should watch.
Michelle You Co-Founder of Songkick
Photo from: Business Insider
Michelle You is the co-founder as well the chief product officer of Songkick. If you’re a music lover then this online site where you can find tickets for the latest gigs and concerts. The company has grown massively over the years and now rivals Ticketmaster for concert information and tickets.
Struggling to keep your eyes open at work? Been super moany and snappy at friends and family? Maybe things are just too hectic right now and it’s really impacting your sleep and ultimately your life. Those who are stressed often end up having less sleep. If you’re an entrepreneur or a side hustler you will likely have a great deal of stress as you try and make your dreams become a reality. Then poor sleeping habits simply become a bad routine. 63.1% of people in the UK surveyed by Dreams were not happy with their quality of sleep.
So what can you do about it? I am not here to remind you that you are not having a great nights sleep. You know that. What I can tell you is what you can do to improve your sleep and hopefully reduce your stress. Now I am not a sleep dr but I get a good night’s sleep so maybe I am an experienced sleeper. All the advice below has been taken from a number of sources which you can read more about. Read below on how to have a Good Night’s Sleep.
Stick To A Sleep Schedule
At the moment you may only be going to sleep when you can- after that presentation you have to write, or when the coffee buzz has finally left your system.
Your body clock is what helps you sleep and sticking to your sleeping schedule will in turn help that. So, this might mean going to bed at 11pm every night. Now of course life will mean that you want to go out some nights and are not getting home till 2am or maybe you’ve got to travel somewhere and need to be up at 5am. But generally speaking try and stick to this schedule even on weekends. I found going to bed at a very similar time and getting up at a similar time on weekends made that Monday morning so much easier.
If you are currently going to bed at a crazy hour like 1am and you want to bring that bedtime to something more reasonable then start adjusting slowly, like you would if you were adjusting your body clock for a new time zone before you go on holiday to avoid jet lag (bit dramatic but you get what I’m saying). Try it for a good night’s sleep.
Get A Bedtime Routine Together
Now some people relax in different ways. I personally choose to have a bath about 1-2 hours before bed to start relaxing me for bedtime. A routine I started as a child and continue to do today…. It hasn’t failed me yet. Others like watching a chilled out tv show, some like to read; whatever you find relaxing start doing that before you go to sleep. Research has shown that adult’s bedtime routines for calming them before bed are just as important as children’s ones.
Some tips for you:
- Avoid watching that thriller or tense drama before bed on Netflix as you will likely be thinking about that as you try and get to sleep.
- A lot of people and articles I have read recommend not having caffeine before bed. ( I personally, find this doesn’t affect me and will always have a cup of tea after dinner- find what works for you ).
- Start to reduce the light around you- switch off the glaring lights and turn on a couple of lamps.
Photo by: Jacek Dylag
Exercise And Eating For A Good Night’s Sleep
It’s not the first time you have heard that exercise helps your life! Move the coffee table back and start doing some home workouts tonight. Physical exercise increases the time spent in deep sleep, which as you may be aware helps boost your immune system, cardiac health and control stress and anxiety (The sleep doctor). This could be simply a home workout or a regular team sport you play after work. Try it for a month and see if you notice an improvement.
Now eating habits? There are mixed opinions on this. However, you should try and eat a few hours before bed to avoid sleeping on a very full stomach. Your body will be fast at work digesting your food and won’t be able to focus on your immune system . However there is conflicting evidence, so feel free to read more here.
Photo Andrew Tanglao
Cover Photo: Jay Wennington
We’ve all been there on the tube, in the car or maybe walking to work thinking I could do more with this time. Why not make the most of your commute, so you can feel you’ve accomplished a lot before you even get to work. Here’s a handy list of apps to get you on your way to more productive commute – you’re welcome.
1. Listen to a podcast – Stitcher
Although reading a book is great and we don’t want this pastime to die. It’s not always easy to get a book out or indeed fit one in your bag alongside your laptop, gym kit and your snacks for later. Also, Podcasts are great if your driving and don’t have four hands. You’re likely staring at a screen all day so why not give your eyes a break and just plug-in and listen. Some great podcasts: Tim Ferris Show, Stuff You Should Know, Ted Radio Hour to name a few. So what’s the app? Well, Stitcher is free and allows you to create a playlist of your favorite podcasts.
2.Get some Buddha into your day – Calm
We all need some head space and some time to just focus on our breath. Meditation is massively on trend and for good reason. There is a lot of research to say that taking time to just focus in the moment has wondrous effects on your health and mentality. So give this one a go. It’s free and has a range of things you can do from guided meditation to just focusing on your breath.
3.Organise your food goals- Jawbone UP
Trying to lose weight or maintain a healthy diet, but always forget about that cheeky brownie at lunch or the extra glass of wine at the pub? Well, this app is great for helping you maintain a healthy diet or track your food to try to lose weight. They have a great feature to be able to watch your goals with friends and challenge them to a duel. Which is a race against your friend to do more steps in a set period such as 3 days. If you’re competitive this could be a great motivator for a lunchtime walk.
4.Catch up with what you couldn’t do earlier – Pocket
Ever too busy to read something but bookmark it for later and never actually get round to reading it. Well, all that could change with this handy app from Pocket. You can save articles from google (other search engines are available), twitter, Facebook, email, or almost anywhere else. Then, when you’re stuck on a train for 30 minutes because there is yet another strike; you’ll feel a lot more informed and motivated knowing you have had a productive commute.
5.Get your to-do list in shape –Wunderlist
Everyone loves a list, don’t they? I don’t know if it’s the numbered/listed thing of knowing you have objectives or maybe the satisfaction in crossing or ticking something off the list. Whatever your reason for making lists; there is a fantastic app called Wunderlist which allows you to make lists, add reminders, share with others ( i.e remind Tash to do her slides for that presentation). It also syncs with your computer – making life just that bit easier. So if you’re a list maker, write this on your to-do list to install.
6. Get everything connected – IFTTT
Ever get so confused by all the apps you have and wish everything could just be more synced and together? Well, this nifty bit of tech does this for you. IFTTT ‘gets all your apps and devices talking to each other’. The platform has a range of what they call ‘Applets’ which can bring services together to give you new options for making life easier.
7. Zone out and concentrate more – Noisli
This app is fantastic at helping you zone out and focus which will inevitably increase productivity. You can create a custom sound scape to suit you by choosing a range of natural sound as well as brown, white and pink noise generators. Phone are used for lots of things and some apps stop running as soon you close them, however, this one keeps going meaning you can use other apps at the same time. Give it a try.
8. Personalise your typing – Swiftkey
We all do things a little differently. We have different preferences when using devices. This app allows you to custom your keyboard to suit the way in which you use your phone. It has the predictive abilities of Darren Brown. If this doesn’t make for a productive commute when you are getting through emails, I don’t know what will.