Fit Focus: Food to nourish body & mind

YOUR mind is like a garden that you need to look after and nourish with kindness so that it can grow and develop. These are four things that you should try to avoid as best you can.

Negative Self-talk 

Our minds are power and we are only learning how powerful these thoughts are. The words we say to ourselves have a profound impact on our lives, negative self-talk can create a storm of self-doubt and anxiety. You have to remember you are deserving of better and deserve love and positivity.

Comparing Yourself 

In today modern world of social media it has become too easy and almost second nature to compare yourself to others. You have to realise that these lives on social media are not a true reflection of life; they are just the masks of highlights that people hide behind. You have to remember that everyone is on a different journey and the only person you should compare yourself to is who you were yesterday and continuously focus on your growth and progress. Celebrate your successes no matter how small they are.

Unhealthy Lifestyle

Prioritise self-care, our minds and bodies are closely connected and our lifestyle can have a profound impact on our mental health. Nourish your body with nutritious food, engage in regular physical exercise and get enough rest.

Grudges

This creates a toxic environment in our bodies, our thoughts are often overwhelmed by the negative feelings we have towards people that have offended us. This does nothing to the person that hurt us but instead it impacts our health negatively. When we forgive people it does not mean that we condone what others have done it frees ourselves from the burden of negativity. When we release the past it frees up space for positivity.

Remember your mind needs constant care and self-love to allow us to grow and be better than we were yesterday.

Here is a simple chicken recipe to nourish your body:

2 small courgette

1 yellow onion

1 head garlic

225grams Kalamata olives

1 bunch fresh basil 

4 Tablespoon olive oil, divided

225grams bacon or sliced pancetta

8 skin-on, bone-in chicken thighs and legs (4 of each)

450grams grape tomatoes

1 bird's eye chili 

Salt and pepper

Makes 4 servings 1. 

Assemble, prepare, and measure ingredients. Slice courgette thickly into rounds about ½ inch/1 cm thick. Cut onion into eight wedges. Separate garlic cloves from their bulb but don't peel them. Smash garlic in its peel, then discard the peel. Remove pits from olives. Roughly chop basil leaves. Preheat oven t0 350°F/180°C.

2. Line a plate with paper towels. Add 2 tablespoons olive oil to a roasting pan large enough to fit all the ingredients in one layer. Place bacon (or pancetta) in roasting pan and cook over medium-low heat for 10 minutes. Use a slotted spoon to transfer bacon (or pancetta) to plate to drain.

3. Place courgette, onions, garlic, olives, basil, chicken, tomatoes, and chili in pan. Drizzle with the remaining 2 tablespoons of olive oil and season with salt and pepper. Toss everything together to coat well. Shake pan to settle ingredients into a (mostly) single layer. Roast, undisturbed, for 30 minutes.

4. Place bacon (or pancetta) over top of other ingredients and cook for another 15-20 minutes, or until juices run clear when chicken is pierced close to the bone.

5. Serve chicken with vegetables and bacon (or pancetta), spooning over some pan juices, if you like.