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Mind, Body and Spirit

The document provides a holistic approach to health, emphasizing a balanced diet with tips on food choices and hydration. It outlines steps for establishing healthy habits and includes recipes for green smoothies and a pea & mint dip. Additionally, it offers resources for mental wellbeing, physical activity recommendations, and spiritual exploration, encouraging community engagement and personal growth.

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Mind, Body, Spirit A NEW VISION FOR 2020 www.4u-team.org/lantern
6 Top Tips for a Health Balanced Diet 1. Eat as many vegetables as you can 2. Eat fruit for sweetness instead of added refined sugars 3. Eat quality protein at each meal 4. Swap to low glycaemic carbohydrates 5. Eat quality good fats and don’t be scared of them!! 6. Stay hydrated
Benefits of a Balanced Wholefood Diet  More energy  Better sleep  Balanced mood  Easier weight management  Clearer skin  Fewer cravings  Stronger immune system  Reduced risk of disease
Steps to New Healthy Habits 1. Chose only one thing to focus on 2. Set a long (3 months) and short term (1 week) goal 3. Make a daily plan 4. Review progress regularly (daily/weekly) 5. Reassess regularly and set new target 6. Repeat!  Join a likeminded community
Green Smoothie Ingredients Method – makes 2-3 servings 1. Chop non-leafy greens into cubes and de-stalk leafy greens if required (eg kale) then rinse. 2. Place all ingredients into a high powered blender and blended until smooth, add more liquid if required. 3. Pour into glasses and enjoy. 4. Store in a glass air tight container for consumption the same day. Or freeze for consumption the next day. Optional add ins:  Superfood powders (eg wheatgrass, spirulina, chlorella, maitake),  Rolled oats,  Nuts/nut butter  Seeds (eg pumpkin, sunflower, flax, chia), Protein powder) 140g mixed leafy greens (eg spinach, rocket, kale, watercress) 100g mix non leafy greens/fruit (eg cucumber, celery, fennel, broccoli, apple, banana, mango) 20g avocado Thick slice of fresh ginger with skin on if organic Juice of ½ lemon Pinch of salt (Himalayan or pure sea salt) 300-400mls liquid (eg water, coconut water, nut milk) 3 ice cubes
Butter Bean Pea & Mint Dip Ingredients Method 1. Add the butter beans, peas, oil and seasoning to a blender or food processor. Add a little water to loosen the mixture as needed to reach the desired consistency. 2. Stir in chopped mint and mix well. 3. Chop vegetables into crudités (small sticks ready for dipping) 4. Serve as a canapé or snack. 5. Store in an airtight container in the fridge for up to a week. Also nice spread on crackers or rice cakes. 1 can of butter beans, drained and rinsed 200g frozen peas defrosted 50ml avocado or olive oil ½ clove fresh garlic, minced ¼ tsp onion powder pinch salt and pepper 1 tbsp lemon juice 10g fresh mint, finely chopped 2 large carrots, peeled 2 celery sticks, peeled 1 red pepper, deseeded
Top tips to Physical Wellbeing  Set small measurable goals  One step at a time – start slowly and build from there  Make your exercise community based  Find something you enjoy doing  It’s ok to have some “down time”  Try to exercise in conjunction with improving your diet  Any form of regular exercise is good exercise
Mental Wellbeing: some helpful resources Buckinghamshire MIND  Host of resources and information on services including Peer Support Groups, Counseling and Wellbeing Groups (Art, Music, etc.). Latest news and how to get involved https://www.bucksmind.org.uk/ https://www.mind.org.uk/information-support/tips-for-everyday-living/ Action for Happiness  Launched by the Dalai Lama and includes the 10 keys to happiness and activity calendars https://www.actionforhappiness.org/ NHS  The 5 steps to mental wellbeing with links, self assessment and more https://www.nhs.uk/conditions/stress-anxiety-depression/improve-mental-wellbeing/ If you need urgent help, want to know who to talk to, or are worried about someone else then visit the site below which will help and has useful contacts https://www.bucksmind.org. uk/crisis-support/
Get active for better mental health! This January challenge yourself to get active every day, your way. Whether you run, swim, cycle or choose your favourite fitness activity, set the goal and enjoy support from the RED community every step, splash and pedal of the way! Kick-start your 2020 in a positive way (and you can also choose to raise funds for Mind) so together we can be active for better mental health For more details and to sign up visit https://redtogether.co.uk/
The Serenity Prayer
Top Tips for Exploring Spirituality  STOP – Give some time each day  MEET – Jesus, read a biography of his life in the Bible  THINK and FEEL  PRAY – as if someone is there  READ  The Bible  Things to make you think and the Spiritual  DO ALPHA – alpha.org.uk  Bible in a Year app www.bibleinoneyear.org  A digital place to help explore – www.Bethinking.org  Podcasts  The Sacred @sacred_podcast  Pray as you go  Books  Unapologetic by Francis Spufford  God is closer than you think by John Ortberg (or Soul Keeping by the same author)
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