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Jump to Recipe Are you ready to try something exciting and delicious in the kitchen? Our vegan butter chicken recipe uses tofu. It is perfect for anyone who wants to enjoy the tasty flavours of Indian food. They can do so without using animal products. This recipe is super flexible, so you can change it up to match what you like or what you have in the kitchen. You can use various kinds of tofu. You can also try other plant-based proteins, such as fake meat or seitan. They can help you make this dish just how you like it. Also, you can swap out ingredients. The amount of tofu you use is adjustable as the sauce will cover 300 grams to 500 grams without issue. Your Recipe, Your Choice This recipe can be made with or without butter, depending on your caloric goals. The cashew cream can be switched to coconut cream or a barista plant milk and some starch to thicken. Vegetable stock can be switched to vegan chicken stock.  You can also use plant milk to make the sauce creamy and delicious. And if you don’t have vegetable stock, you can use vegan chicken stock to add more flavour. Turmeric and pepper are a great team in cooking. They make food tasty and healthy. Turmeric is a bright yellow spice that gives colour and a mild flavour to food. It has a special ingredient called curcumin, which can help keep your body healthy. However, curcumin is not easily absorbed by the body on its own. That’s where pepper comes in! Pepper contains piperine. It helps our bodies absorb curcumin up to 2000% better. So, when you use turmeric and pepper together, you get more health benefits from the turmeric. This makes your meal both tasty and healthy! Team Tofu Indian cooking is very vegan-friendly. There is no reason for you to miss your old favourites. The best thing about this butter chicken with tofu recipe is that it is flexible and forgiving. There are many things that you can swap in to make the recipe vegan. I used silken tofu for this batch; I needed to use it before it expired. However, be aware that silken tofu tends to fall apart while cooking. It is not the most visually appealing of choices, but I sometimes enjoy the softer texture. If you prefer firmer tofu, use it.  Have Fun With Cooking This dish is all about making cooking fun and letting you experiment with flavours. You may already be vegan or just want to try some plant-based meals. This Butter Chicken recipe will become a favourite. Join us as we show how easy and tasty vegan cooking can be, and feel free to share your own cooking adventures with us! As always, there are no rules; please make this recipe your own. If you think you’ve got a better version, please let me know, as I am always looking to up my spice game.  Ingredient Benefits: What’s in Your Dish This vegan butter chicken doesn’t just taste good – it’s packed with healthy ingredients. Tofu is a great source of plant-based protein, making the dish filling and nutritious. Cashews give it a creamy texture and add healthy fats. Turmeric, which has curcumin, helps fight inflammation. Adding pepper boosts turmeric's benefits. It makes this meal tasty and healthy. Meal Prep and Storage Tips Got leftovers? This vegan butter chicken actually tastes better the next day as the flavours settle. Keep any leftovers in an airtight container in the fridge for up to three days. You can also freeze it for a quick meal later. When reheating, add a splash of water or plant milk to bring back the creamy texture. Ingredients for butter chicken with tofu Serves 4 Ingredients for the red sauce ¼ cup of water 1tsp vegan butter (optional)  1tsp garlic powder 1 tsp of onion flakes ½ tsp of paprika  ½ tsp turmeric ½ tsp of ginger ½ tsp dried coriander leaves ½ tsp cumin ½ tsp garam masala ½ tsp vegetable stock  Cayenne pepper to taste (some like it hot, some do not; the cream will have a cooling effect) Black pepper to taste  Salt to taste 1 tbsp of tomato paste 1 cup of passata sauce  Ingredients for the ‘cream’  100 ml of barista oat milk  ½ cup of soaked cashews 1 dried pitted date Meat replacer 300 - 500 gram block of tofu  Instructions  Soak the cashews in water for about an hour (you can skip this if you have a good blender)  Drain the cashews. Add the barista milk to your blender along with the pitted date and cashews.  Blend until smooth and set aside.  In a medium-sized saucepan on medium heat, put butter, herbs, spices, salt and pepper in the water. Allow to simmer for a couple of minutes. Add the tomato paste and pastata. Stir and continue to simmer to allow the flavour to develop.  Open the tofu package and drain. Pat dry it with a clean tea towel (if you can be bothered). Cut it into cubes of your size choice, and add it to the red sauce. Give the tofu time to heat with a gentle stir every minute.  After about 3 minutes, add the cream you set aside earlier. Allow the cream to heat for about 30 seconds, then turn the heat down and allow the residual heat to permeate throughout the meal.  Serve and enjoy!  Click for a silken tofu basil sauce recipe .

Wondering what to buy a vegan for Christmas in 2024? Here are some of my vegan gift ideas. There are many types of vegans. It can be confusing to know what to buy them for a gift. It can be incredibly confusing if you are unaware of their motivations or where they stand on specific issues. As a plant-based lifestyle, I have created a list of gifts, hopefully with some diversity. I have tested or bought many of the items on this list. However, I have yet to test all the items I have listed, but someday I would like to. If you have a testimonial, a comment, or a recommendation, please get in touch. Thank you for coming here for some Christmas or general gift ideas. Each vegan is different, and we want you to be confident with your gift, so please ask. Jewellery and Handmade Vegan Gifts Support ethical businesses or local artisans and craftspeople by choosing handmade, vegan-friendly items like candles, soaps, jewellery, or home decor. Fahlo This is the only company on this list I am affiliated with. I regularly purchase and wear their bracelets. They support a variety of animal causes; their products are cute and of good quality. I have a number of reviews. Here are some of my reviews: Shark Sea Turtle Gorilla 4 Ocean If you are buying for an ocean lover, this could be a company to support. 4 Ocean is "an ocean cleanup company dedicated to ending the ocean plastic crisis." 4 Ocean's has a range of ethically scoured items, but their sterling silver jewellery caught my eye. They have anklets, bracelets, earrings, necklaces, and rings. Their style is varied from modern minimal to cute, with prices ranging from about $ 30 – $350 USD. Mishakaudi Mishakaudi sells lifestyle (décor) items and jewellery. Mishakaudi is a vegan brand and does not use leather or feathers in any designs. Each piece is individually hand-crafted in her workshop. Marissa Lewis designs the jewellery on this site. It can be described as bohemian with some "spiritual and witchy vibes". The line is designed for "the goddess woman that believes that what she wears on her body and has in her space can create a powerful manifesting energy for that she desires, whether that be for protection, abundance, love or soul nourishment." Prices range from $10 – $72 USD Plant Posse Plant Posse is quirky and cute. Their About page says, "We believe the community needs more conscientious gift-giving and consumerism. To that end, we strive to offer affordable, vegan, eco-friendly products for all." They have various items: stickers, prayer flags, jewellery, T-shirts, totes, fanny packs, greeting cards, eco prints and paintings. Prices are affordable and range depending on the category, but the average pair of dangle earrings is $28, and a set of three stud earrings is $48. You get to choose what three sets you want with the stud buddle. Beauty and Skincare Vegan Gifts Self-care and self-spoil. Why not treat your loved one with something to make them feel great? The Body Shop It is world-famous and available in most places. The Body Shop could be a good option for those who do not want to order online at this time of the year or have left things a little too late. Over the last several years, the vegan range at The Body Shop has improved its labelling. Around half of their products are vegan, but the labelling could have been more obvious. I had an experience when a poorly trained customer service person sold me something that wasn't vegan. Now I don't need to worry as I can see what is available. Recently, I spoiled myself with two new fragrances. White Musk, Flora Eau De Toilette and Rebel Rosebud. They are both floral scents but different from each other and long-lasting. The White Musk is more potent, but the Rebel Rosebud is my favourite. The Body Shop does gift packages, and prices vary greatly. If you are unsure, they do gift cards. Sukin Sukin is an Australian skincare range. They have great everyday products for anyone who likes minimising non-natural ingredients. They sell gift packages ranging from $14 - $67. There are many options; if you don't know your person's skin or hair type, gift cards are available. Drunk Elephant Interesting brand name, I guess vegans like the idea of animals having a good time. Drunk Elephant has vegan items in their range. They also do many gift packages. My favourites are Drunk Elephant, Lala Retro Whipped Cream, and the F-Balm Electrolyte Waterfacial. Both of these products are super hydrating. I have skin that doesn't like anything heavy on it, and these have been good for me. I like to use the cream more on winter nights and the water facial gel more in the hotter months. They can also be used in combination with each other and often are sold in the same gift packs. Books Gift Ideas Books are great if you can pick something that will be read and not just put on the shelf. Consider gifting books on veganism, plant-based nutrition, minimalism, sustainable living, or animal rights. People are busier than ever before. If your person is anything like me, they are likelier to listen to an audiobook than sit still and read a book. Audible allows you to gift books, individual books, or memberships to others. Dr Greger Dr. Greger is a plant-based rock star. He is charismatic and motivated to improve people's health. I have some of his books in hard copy and others in audiobooks. I prefer the audiobook because of Dr. Greger's unique reading style and humour. Shop NutritionFacts.org Food and Treats It is a myth that vegans can't eat chocolate, or vegan chocolate isn't any good. Many vegans appreciate treats such as chocolates, snacks, alcohol, and more. Alcohol Many beverages are vegan-friendly. Spirits and most beers are fine. If you are buying wine, eggs are the main thing to look for. Many progressive wine companies have vegan-friendly labels on them now. Chocolate See what is available in your region. My region is Australia. Pico My favourite. Pico chocolate has a 'mint' dark mint. They are widely sold in places like IGA and Woolworths. Vego We don't miss Nutella because we have Vego. It comes in chocolate bars and a spread. There are now even different flavours and forms, such as chocolate buttons. Vego is sold in health food stores and some chemists with food sections. Lindt Lindt now has its vegan range, but this isn't what your vegan will grab at the store. This range isn't bad; it's just powdery. If you have to choose one, the best is the salted caramel. Of course, this is my opinion only. If you check the ingredients list, some darker chocolate is vegan. The Lindt 70% smooth is a lovely creamy dark bar. Just check the ingredients because companies change their mixes now and then. Pana Pana's taste is not like traditional chocolate. They can be hit and miss, but I rate them highly because when they get it right, YUM. This company is quick to mix it up and try new combinations. I like their honeycomb, coconut, and Easter hot cross bun. I am hoping this year there will be a Christmas flavour. Sweet Williams There is a movement of people in this world that enjoy the taste of 'cheap chocolate'. This is that. Sweet Williams chocolate is most similar to Cadbury. It still has that diluted milky taste that non-dark chocolate eaters like. Sorry, my dark bias is coming through. Clothing and Accessories Gift Ideas Useable items are always a good idea. Choose clothing, shoes, bags, and accessories made from synthetic or plant-based materials, and do not use animal products like leather, fur, or wool. Everything Vegan Everything Vegan is a cruelty-free apparel company. It was founded by Aaron Seminoff in California. "Like you, we are passionate about living a plant-based lifestyle. All of our cruelty-free apparel is 100% vegan and printed with organic water-based inks." Everything Vegan sells t-shirts, stickers, hats, buttons, magnets, mugs, bags and socks. They also offer gift cards. Gifts are reasonably priced, costing under $30 USD for a t-shirt. Vegan Outfitters A stylish vegan brand "We wanted to create a brand that wasn't just 100% vegan, ethical, and sustainable, but one that actually looked good as well (and usually pisses off an Uncle at Christmas, which is always a bonus)." They have achieved their goal. Vegan Outfitters sells beanies, t-shirts, aprons, mugs, bags, caps, hoodies, and pants. They also have gift cards. Vegan Outfitters is a UK site; a T-shirt will set you back about £45. The Vegan Vibe The Vegan Vibe sells t-shirts, crewnecks, hoodies, tank tops and cropped hoodies. They sell ethical products and donate to many charities. The average T-shirt is about $30. Vegan Dr. Martens I may be a fan. I have three pairs and have worn them all a lot. See my blog post on these shoes for more information. Are Vegan Doc Martens Good? They are an expensive investment, so you want to get it right. Prices range, but sales are good. The average pair is around $200-$350 AUD for boots. Other styles tend to be cheaper. Watch the site for seasonal sales and grab your gift early. The classic boot is usually $320, but I have seen it on sale for $200. That's a massive saving for a little bit of patience. Solovair This is the company that made the original Dr. Marten soles. They now have their own vegan shoe line. I am impressed by the choices available. I always wanted cherry red vegan docs. This is probably the closest you'll get for the foreseeable future. Solovair shoes range from about $250 - $330 AUD. Those cherry red boots are $330. Cookbooks I don’t know if it’s just me, but I have a collection of cookbooks. I am a collector. I don’t use them as much as I should to justify their purchase, but I like having them for inspiration. Search your favourite bookstores to find a cookbook that suits their style. I have a Dr. Greger cookbook and a Forks Over Knives cookbook. They are well made and have healthy meals that are primarily simple and practical. Shop NutritionFacts.org Shop Forks Over Knives Donations Christmas is the season for gift-giving and generosity. If the person is passionate about animal rights or environmental causes, consider donating to a vegan or animal welfare organisation in their name. I'm not going to get overly political with this one. Everyone has their favourite charities. Here World Wildlife Fund Sea Shepherd Experiences Give the gift of experiences like a cooking class focused on plant-based cuisine, tickets to a vegan-friendly restaurant, or a spa day featuring cruelty-free treatments. Music Tickets Is there a festival or a concert coming up that you know they would enjoy? Online Cooking Course I have never tried an online cooking course, but if you have a very keen foodie to buy for, this could be a fun choice. Forks Over Knives and Veecoco have online courses. Plants or Seeds A potted plant, an indoor herb garden, or a collection of seeds for growing vegetables can be a thoughtful and practical gift. Sprout Kit I love growing sprouts. If you haven’t tried it, I encourage you to try it. It’s a fun and nutritious activity. Untamed has some suitable kits. Untamed is the brand I am currently using. Lettuce Grow If space is an issue, this indoor farmstand looks fun. The hydroponic system allows you to grow fresh vegetables and herbs. This one is quite expensive, but I am sure there are similar indoor growing kits available. Reusable Products and Secondhand Gifts Eco-friendly gifts like reusable shopping bags, water bottles, or lunch containers align well with the vegan lifestyle and an environmentally conscious mindset. Vintage items Go op shopping/charity/second-hand shopping. Thrifting is one of my favourite things to do when I want to change up my wardrobe. I regularly donate clothing and buy clothing from second-hand stores to make it a revolving system. This way, I never say, ‘I haven’t got anything to wear’ out of wardrobe boredom. Subscription Boxes Subscription boxes that offer vegan snacks, beauty products, books, or other themed items can be a fun and ongoing way to surprise them. See what is available in your area. In Australia, one example is The Vegan Mystery Box. I hope that you found this list helpful. If you decide to purchase any of these suggestions, I would love to hear from you. Side Note and General Vegan Gift Buying Tips Here are some general tips when buying for vegans. Do not buy animal products: Wool Silk Leather Feathers Fur In food: Egg Dairy Honey Meat, poultry, fish or shell-fish Animal-derived products such as gelatin, casein, whey, lard, collagen Other animal goods and services to steer clear of: Avoid palm oil: Even though palm oil comes from plant farming, vegans avoid it for environmental and health concerns. Farming comes at the cost of mass habitat destruction, putting species at risk. Orangutans are one of the most famous animals at risk due to palm oil plantations. Anything tested on animals: Some products are not tested on animals, are ‘cruelty-free,’ and contain animal products. This does not pass for vegans; don’t buy these. Animal entertainment or exploitation: No animal rides or trips to SeaWorld. If you are going to watch a film, animals in distress may upset your vegan. Things to look for: Vegan labelling: This is the easiest way to know your gift will be suitable. Environmentally friendly and organic Cruelty-free AND vegan (no animal products in the item) Ethical: such as fair-trade I hope you enjoyed my vegan gift guide. Have a happy holiday and enjoy the season with your loved ones!

Jump to Quiz Have you ever felt like you're constantly running on empty? You’re not the only one. Many people feel worn out, and even simple tasks feel too hard. It’s important to know that feeling this way isn’t a sign of weakness. It’s your body and mind telling you to slow down and take care of yourself. What is Emotional Exhaustion? Emotional exhaustion is an emotional state of being emotionally drained or depleted. It can result from prolonged or intense periods of stress, overwork, or emotional strain. Emotional exhaustion is often associated with burnout and can manifest as a range of symptoms. Emotional Exhaustion Meaning What is the meaning of emotional exhaustion? Emotional exhaustion is a state of extreme emotional fatigue and depletion. It occurs when an individual has expended significant emotional energy over an extended period. Excess emotional expenditure is often due to stress. It could be caused by demanding work or personal circumstances and an inability to recharge or cope with these demands. Could You Be Emotionally Exhausted? Before you read any further take our quiz to see if you could be emotionally exhausted. If you score high, please speak with your healthcare provider. They will be able to help you manage your condition. There are avenues of support. Please take care of yourself. What Does Someone Feel Like When They Are Emotionally Exhausted? Someone who is emotionally exhausted can feel emotionally drained or completely worn out. It can manifest as a lack of enthusiasm, motivation, or the capacity to deal with emotional situations effectively. This state can profoundly impact one's mental and physical well-being, leading to a range of symptoms. Symptoms include increased irritability, reduced performance, and withdrawal from social interactions. Addressing emotional exhaustion involves lifestyle changes. It would help if you learned to manage stress, partake in self-care, seek support, and learn to maintain a healthier emotional balance. How to Recognise Signs of Mental & Emotional Exhaustion There are many signs of mental and emotional exhaustion. Unfortunately, they can overlap with other health issues. This is why it is important to seek professional medical advice. Emotional burnout can manifest in various ways. It can include a lack of motivation and persistent feelings of hopelessness. It’s important to be aware of the common signs. Signs such as brain fog, extreme tiredness, and a sense of detachment from daily activities. These symptoms can vary from person to person. But it often indicates that the body and mind are under excessive stress. Common Causes of Emotional Exhaustion  Feeling drained: Individuals experiencing emotional exhaustion feel mentally and physically depleted. They may feel as though they have nothing left to give emotionally. Reduced motivation: Sufferers may lose interest and motivation. Including in their work, relationships, or activities they once enjoyed. Increased irritability: Emotional exhaustion can lead to heightened irritability and impatience. Increased irritability can make it challenging to manage even minor stressors. Difficulty concentrating: People suffering from emotional exhaustion may struggle to concentrate. Decision-making becomes challenging due to mental fatigue. Physical symptoms: Can manifest with headaches, stomachaches, or muscle tension. Decreased performance: Performance at work or in daily life tasks may decline because of the inability to engage or focus fully. Withdrawal: Some individuals with emotional exhaustion may withdraw. They will limit social interactions and isolate themselves. Can Emotional Exhaustion Cause Fatigue and Physical Symptoms Yes, emotional exhaustion can cause fatigue. Emotional exhaustion can have significant physical manifestations. Emotional exhaustion can cause physical exhaustion. Symptoms of Emotional Exhaustion Physical Fatigue: Being emotionally drained can make one feel physically tired, even after a good night's sleep. Sleep Disturbances: Emotional exhaustion can lead to difficulties falling asleep. Sleep disturbances can extend to staying asleep or restful sleep, which in turn contributes to feelings of fatigue during the day. Decreased Immune Function: Chronic stress and emotional exhaustion can weaken the immune system. Individuals are more susceptible to illnesses, which can also contribute to feelings of fatigue. Muscle Tension and Pain: Emotional stress can lead to physical tension in the body. Tension results in aches and pains, which can intensify feelings of tiredness. Cognitive Impairments: Individuals can have weakened concentration, memory, and decision-making skills. When the brain is constantly taxed, it can feel like mental fatigue. Mood Changes: Emotionally exhausted individuals may also experience mood swings. Irritability, sadness or hopelessness are other common feelings. These mood changes can contribute to a general sense of being "drained" or fatigued. Behavioural Changes: People experiencing emotional exhaustion engage in behaviours that contribute to fatigue. On this list is decreased physical activity, poor diet, or increased consumption of alcohol or caffeine. Emotional Exhaustion Causes A combination of compounding factors can cause emotional exhaustion. Factors are often related to chronic stress and emotional strain. Here are some common causes and contributing factors to emotional exhaustion: Work-related stress: High-pressure work environments are a major cause. These environments may have long hours, unrealistic expectations, heavy workloads, and job-related conflict. Work stress is a common cause in professions that require constant emotional engagement. High-risk professions include healthcare, education, and customer service. Personal life stressors: Challenges in personal life; relationship problems, family issues, financial difficulties. Significant life changes, like divorce or the loss of a loved one, can contribute to emotional exhaustion. Caregiver burnout: Providing care to a loved one who is ill, elderly, or disabled can be emotionally taxing and lead to exhaustion. Lack of work-life balance: An inability to disconnect. Lack of balance could be from work or personal responsibilities. This results in constant demands on emotional resources that can contribute to emotional exhaustion. Traumatic events: Direct or indirect exposure can cause emotional exhaustion. Traumatic events include natural disasters, witnessing violence, or working in emergency services. Chronic health issues: Managing physical or mental health conditions can be draining. This is especially true when it disrupts daily life and routines. Personality traits: Personality traits can make individuals more susceptible. Perfectionists tend to criticise themselves and put excessive pressure on themselves. Lack of self-care: Neglecting self-care practices can make it difficult to replenish your resources. Make time for exercise, relaxation, and social connections. Lack of boundaries: Failing to establish and maintain healthy emotional boundaries is exhausting. Individuals may become overly involved in the emotional issues of others. Inadequate coping strategies: Lack of strategies or difficulty managing stress and emotions. Individuals need to find what works for them. Relaxation techniques, problem-solving, or seeking support can help. Financial Stress: Financial stress is a significant risk factor for emotional burnout. Concerns over money can lead to strained relationships and job dissatisfaction. Prolonged stress from financial worries can cause many problems. Problems such as digestive issues, poor work-life balance, and a sense of hopelessness. Poor sleep: Poor sleep or a lack of sleep can affect your emotional health. Not getting adequate sleep can lead to negative emotions, a sense of dread, and low energy levels. To fight this, aim for quality sleep by maintaining consistent sleep patterns. Creating a restful environment can also help. Quality sleep is crucial for recovering your mental energy and maintaining cognitive function. Examples That May Cause Emotional Exhaustion Work-related Stresses Caregiving Parenting Relationship Conflicts Health Challenges Major Life Changes Experiencing Trauma What is the Difference Between Stress and Emotional Exhaustion? Stress and emotional exhaustion are related but distinct concepts. They both relate to emotional and psychological well-being. But they manifest differently and have different causes and consequences. Here are the key differences between stress and emotional exhaustion: Nature Stress: Stress is a natural response to a perceived threat or challenge. It can be a short-term or acute reaction to a specific situation, and it often serves as a mechanism to help individuals respond to and cope with demands. Stress can be both positive (eustress) and negative (distress). Emotional Exhaustion: Emotional exhaustion is a state of prolonged emotional depletion and fatigue. It is typically a result of chronic stress or intense emotional demands over an extended period. Duration Stress: Stress is typically a temporary response that occurs in reaction to a specific event or situation. It may last for a short period and subside once the stressor is resolved or removed. Emotional Exhaustion: Emotional exhaustion is a more persistent and long-term state. It doesn't necessarily go away once the stressor is removed and can persist even when the individual is no longer in a stressful situation. Symptoms Stress: Heightened alertness, increased heart rate, muscle tension, anxiety, and a sense of urgency. These symptoms are often adaptive and help individuals respond to immediate challenges. Emotional Exhaustion: Symptoms of emotional exhaustion include feeling emotionally drained, overwhelmed, and depleted. Individuals may experience reduced motivation. They may have difficulty concentrating, be irritable, and have a sense of inability to cope with emotional demands. Causes Stress: Stress can be caused by a range of situations, including work deadlines, relationship conflicts, financial pressures, and various life events. It is often a reaction to external stressors. Emotional Exhaustion: Emotional exhaustion is typically caused by chronic stress, prolonged exposure to emotionally demanding situations, or a lack of effective coping mechanisms. It can also be related to personality factors and individual vulnerabilities. Consequences Stress: Stress, when managed effectively, can be beneficial in motivating individuals to perform and adapt to challenges. However, chronic or overwhelming stress can have negative health consequences. Emotional Exhaustion: Emotional exhaustion is a more severe and debilitating state that can lead to burnout. It can significantly negatively affect mental and physical health, work performance, and relationships. Emotional Exhaustion Vs Stress Summary Stress is a natural and often adaptive response to challenges. Emotional exhaustion is a more prolonged and severe state. Emotional exhaustion is emotional depletion resulting from chronic stress or intense emotional demands. Recognising the differences is essential for taking appropriate steps to manage these challenges. Emotional Exhaustion Vs Burnout Emotional exhaustion and burnout are not the same thing. Emotional exhaustion is often a component of burnout. Burnout is a more severe condition resulting from chronic stress and overwork. Here are some key differences: Emotional exhaustion: Feeling emotionally drained and depleted. Result of prolonged emotional demands or stress. May occur independently. Affects well-being and job performance. Burnout includes: Includes emotional exhaustion. More severe and chronic condition. Involves cynicism or detachment from work or relationships. Features a sense of reduced personal accomplishment. Typically results from prolonged high-stress exposure. Has serious consequences on physical and mental health, work performance, and overall quality of life. Emotional Exhaustion Vs Mental Exhaustion Emotional exhaustion is a state of emotional depletion and fatigue. It results from prolonged periods of intense stress or emotional demands. Emotional exhaustion often leads to feelings of emptiness and reduced emotional resilience. Mental exhaustion relates more to cognitive fatigue. It is about the depletion of mental resources. It occurs when individuals have been engaged in demanding cognitive tasks. Tasks such as decision-making, problem-solving, or intellectual work for an extended period. Mental Exhaustion Symptoms Mental exhaustion symptoms can cause difficulty concentrating. It can also cause impaired memory, reduced creativity, and mental fatigue. Mental exhaustion often occurs when individuals are required to sustain high levels of mental effort over time. This could be during long work hours or while studying for exams. Similarities and Differences Between Emotional and Mental Exhaustion Similarities Emotional and mental exhaustion can result from prolonged periods of stress and overexertion. Both can lead to decreased functioning, impacting personal and professional life. They often co-occur as emotional strain. Both can contribute to mental fatigue, and mental fatigue can exacerbate emotional exhaustion. Differences Emotional exhaustion relates to emotional and interpersonal aspects. Mental exhaustion is focused on cognitive and mental fatigue. Emotional exhaustion is often associated with roles that require intense emotional engagement. Mental exhaustion is more common in intellectually demanding tasks. Emotional exhaustion can manifest as emotional symptoms such as cynicism and withdrawal. Mental exhaustion may manifest as cognitive difficulties like poor concentration and memory issues. Is emotional Exhaustion Real? Yes, emotional exhaustion is real and is a crucial component of burnout. Burnout is a state of chronic physical and emotional fatigue. It's recognised in various academic and clinical settings and has been extensively researched. Burnout is not recognised as a medical condition but as a syndrome. Emotional exhaustion is recognised as a symptom of burnout. However, emotional exhaustion has many causes and will not necessarily lead to burnout. Research studies have found connections between emotional exhaustion and other factors. Factors such as job demands, work-life imbalance, and lack of social support. Physiological connections have been made between chronic stress, including stress that leads to emotional exhaustion. Chronic stress can affect the immune system. It can lead to changes in weight, disrupted sleep, and cardiovascular problems. All of these are evidence of the body's response to long-term stress. Neuroimaging studies have shown that chronic stress can alter the structure and function of certain parts of the brain. This includes areas related to emotion, decision-making, and memory. Some stress has been found to enhance learning and cognitive performance. Excessive and chronic stress hampers learning and negatively impacts memory. These effects are associated with the overactivity of the hypothalamic-pituitary-adrenal (HPA) axis. Too much stress impairs synaptic plasticity and learning ability. To read more The Influences of Emotion on Learning and Memory In 2019, the WHO recognised burnout as an "occupational phenomenon". While not classified as a medical condition, the WHO describes burnout as a syndrome. A Syndrome resulting from chronic workplace stress that has not been successfully managed. They identify emotional exhaustion as one of its core dimensions. A syndrome characterised by a collection of symptoms that frequently occur together. Interventions have been on the rise. Many industries and organisations recognise the medical and psychological implications of emotional exhaustion. Some industry implications include productivity loss, financial cost, staff retention and staff shortages. There is more funding being invested in studies. Funded studies range from mindfulness and stress reduction techniques to organisational interventions. The aim is to reduce job demands and increase social support. Trauma and Emotional Exhaustion Examples: Professions Prone to Emotional Exhaustion Trauma is a distressing or harmful experience. It can have lasting emotional, psychological, or physical effects. It is the result of shocking or overwhelming event/s. Indirect trauma is also known as secondary trauma or vicarious trauma. It refers to the emotional and psychological distress experienced by individuals who are exposed to the trauma of others. Rather than experiencing the trauma directly themselves, they experience it through others. Here are some examples of people who may deal with indirect trauma: Mental Health Professionals: Therapists, counsellors, psychologists, and psychiatrists often work with clients who have experienced trauma. First Responders: Police officers, firefighters, paramedics, and emergency medical personnel frequently encounter traumatic situations in their line of duty. Healthcare Workers: Doctors, nurses, and other healthcare providers may care for patients who have experienced severe injuries, illnesses, or medical crises. Social Workers: Social workers often work with individuals and families facing difficult situations, including child abuse, domestic violence, or loss. Child Protective Services Workers: Professionals in child protective services may be exposed to child abuse, neglect, and family dysfunction cases. Teachers and Educators: Educators may work with students who have experienced trauma in their personal lives. Journalists and Reporters: Journalists covering stories about disasters, accidents, conflicts, or other traumatic events may experience indirect trauma due to their exposure to graphic and distressing content. Humanitarian Aid Workers: Individuals working in humanitarian organisations often assist in regions affected by natural disasters, conflicts, or humanitarian crises. Crisis Hotline Volunteers: Volunteers who staff crisis hotlines and helplines may listen to distressing accounts of individuals in crisis. Family and Friends: Even those close to individuals who have experienced trauma can be indirectly impacted. Friends and family members may provide emotional support, but they can also experience emotional distress themselves. Indirect trauma can have severe consequences for individuals in these roles. Providing access to support is critical. Encouraging self-care is positive. But it does not replace the need for professional resources. Counselling or debriefing sessions should be made accessible. It is essential to help people cope with the emotional toll of vicarious trauma and prevent burnout. Emotional Exhaustion Test Is there a way to test or measure emotional exhaustion? Is there an emotional exhaustion scale? Tools like the Maslach Burnout Inventory (MBI) measure aspects of burnout. This includes emotional exhaustion. Being able to measure emotional exhaustion is further evidence of its validity. Christina Maslach and Susan E. Jackson developed MBI in the early 1980s. The MBI assesses the extent of burnout in professionals. It is often used in human services like healthcare and education. The MBI evaluates burnout based on three dimensions: Emotional Exhaustion (EE): This dimension measures feelings of being emotionally overextended and drained by one's work. It reflects feelings of extreme fatigue and a sense of being unable to give any more emotionally. Depersonalisation (DP): This dimension gauges an unfeeling and impersonal response toward one's service, care treatment, or instruction recipients. It captures a detached or cynical attitude towards clients, patients, or students. Reduced Personal Accomplishment (PA): This looks at feelings of competence and achievement in work. Lower scores in this domain suggest a perception of reduced efficacy and accomplishment. Respondents rate their feelings on a series of statements based on a Likert scale. Based on their responses, individuals can be classified as having low, moderate, or high levels of burnout in each of the three dimensions. Over the years, different versions of the MBI have been developed to cater for specific professional groups. There are MBI for medical personnel, educators, and general employees. The MBI is a tool for researchers and organisations to gauge the well-being of their staff. I can help to implement necessary interventions to promote mental health and job satisfaction. Here is a free burnout statement test for those who like tests, questionnaires, or quizzes. It can give you an idea of some of the burnout-related statements. Please note it is not validated through controlled scientific tests and must not be used as a diagnostic technique. Recover From Emotional Exhaustion Managing Stress with Healthy Habits During times of stress, adopting healthier habits can help manage the effects of stress. A balanced diet rich in healthy foods like vegetables supports well-being. Mindfulness techniques and moderate exercise can also alleviate feelings of stress. Both of these activities are known to improve your mood. Staying hydrated by drinking plenty of water is another simple way to boost your energy levels and emotional resilience. It’s essential to seek support during such stressful periods. Online therapy is growing in popularity. But talking to trusted friends and family can also help manage these overwhelming emotions. Emotional exhaustion recovery takes time and self-care. Here are some steps to help you on the path to recovery: Self-Awareness: Recognise and acknowledge that you are experiencing emotional exhaustion. Learn to see signs such as chronic fatigue, irritability, and reduced emotional resilience. Self-Care: Prioritise self-care activities to recharge physically and emotionally. Self-care includes getting enough sleep, maintaining a healthy diet, and exercising regularly. Set Boundaries: Establish clear boundaries in your personal and professional life. Learn to say no when necessary and avoid over-committing to responsibilities. Seek Support: Talk to friends, family members, or a therapist about your feelings and experiences. Sharing your emotions with a supportive network can be therapeutic. I am lucky enough to have a network of people in and out of my profession who are excellent sounding boards. Taking turns to vent life stressors can be cathartic. Sometimes, saying a stressor out loud is enough. It releases it from your being and into the world, allowing you to move on. Mindfulness and Relaxation: Practice mindfulness; meditation, deep breathing exercises, or progressive muscle relaxation can reduce stress and promote emotional balance. To find out more read What Mindfulness is and How Mindfulness Reduces Stress . There are many free and paid services out there. Experiment and find something you enjoy and find beneficial. I am currently testing out a variety, so look out for reviews. Limit Stressors: Identify sources of stress in your life and take steps to minimise or manage them. This may involve reducing exposure to stressful situations or finding healthier ways to cope with stress. Time Management: Organise your daily schedule. Learn to prioritise tasks and allocate time for relaxation and leisure activities. Hobbies and Interests: Reconnect with activities that bring you joy. Engaging in hobbies can be a great way to relieve stress and recharge emotionally. One of the main reasons I started this blog was to start reconnecting with writing. Professional Help: If emotional exhaustion is severe or persistent, consider seeking help. Mental health professionals can provide valuable coping strategies and emotional support. Rest and Recovery: Allow yourself time to rest and recover. This may involve taking short breaks during the day, scheduling regular days off, or even considering a vacation. It is entirely okay for you to take a mental health day; your workplace will survive without you for a day. If it can't, it has more significant issues. Do not feel guilty about looking after yourself. Healthy Relationships: Work on improving communication and conflict resolution skills in your relationships. This includes at home and work. Healthy relationships can provide emotional support and reduce stress. Mindful Work Habits: Consider adopting mindful work practices if work-related stress is significant. Time management techniques and setting realistic goals can be helpful. Summary Recognise the signs of emotional exhaustion early. Address its underlying causes. Steps may involve seeking professional help, making lifestyle changes, setting boundaries and practising self-care. Emotional exhaustion is real. It is a recognised phenomenon with evidence from both clinical and research perspectives. Addressing emotional exhaustion to promote well-being and prevent associated health problems is essential. Remember that recovery from emotional exhaustion is a gradual process. Being patient and kind to yourself along the way is essential. Take steps to address the root causes of emotional exhaustion. You can regain emotional well-being and resilience over time by implementing self-care strategies.

Jump to Recipe This smoothie tastes like strawberry cake. If you have a sweet tooth and a healthy snack this refreshing smoothie recipe will satisfy your cravings. If you're using the Daily Dozen checklist this sweet smoothie with kiwi, banana, and strawberry covers several of your Daily Dozen recommendations. If you are using the Daily Dozen checklist app you can tick fruit, greens, and flax. Notes on Ingredients Delicious Kiwi Strawberry Smoothie Making a kiwi strawberry smoothie is easy. Smoothies are a fantastic way to enjoy a healthy, refreshing drink. This smoothie recipe combines the sweet and slightly sour taste of fresh strawberries with the tropical flavour of kiwis. In the end, making a balanced blend. Using frozen strawberries can make your smoothie extra thick and creamy. Frozen fruits make a mix, perfect for a hot day. Adding a little maple syrup can enhance the sweetness without using refined sugar. Frozen Banana and Coconut Milk for Smoothies Adding a frozen banana to your smoothie gives it a creamy texture. It also boots nutrients and helps make it colder and more refreshing. For a tropical twist, you can use coconut milk as the base. This combination works well in the Strawberry Kiwi Smoothie. While many people peel kiwis, the kiwi skin is actually edible and packed with nutrients. Including the skin in your Kiwi smoothie can increase the fibre content. For a colder smoothie add ice cubes or use frozen fruit like strawberry or banana. Frozen ingredients like strawberries are a cost-effective and convenient option in this recipe. Whole flax seeds (linseed) are preferable to flax meal as they keep the goodness locked in until they are released during blending. I used gold kiwi in this recipe as it is sweeter than regular green kiwi. If all you have is green kiwi, try adding a dried date to balance the tartness. This smoothie tastes like strawberry cake. Using Plant-Based Yogurt for Extra Creaminess For a thicker, creamier smoothie, consider adding plant-based yogurt such as Greek yogurt. It pairs well with fresh strawberries and kiwi pieces. The yogurt adds a boost of protein and a tangy taste, making it a perfect addition to your healthy smoothie recipe. Boost Your Smoothie with Protein To make your strawberry banana kiwi smoothie more filling, consider adding protein powder. Adding protein can turn a simple smoothie into a nutritious snack or a meal replacement. For a dairy-free option, use plant-based protein like pea or hemp protein. Adding protein to your kiwi and banana will give you a delicious drink that’s full of high quality protein, for muscle building. Plant-Based Milk Alternatives For those who prefer non-dairy options, plant-based milk, oat milk, almond milk or unsweetened almond milk are good choices. Whatever your milk of choice, these non-dairy milk alternatives blend well for a vegan smoothie with a creamy texture. Including the skin in your Kiwi smoothie can increase the fibre content. Nutritional Benefits This smoothie is full of nutrients that are great for your health. The strawberries and kiwi are rich in vitamin C, which helps your immune system. Banana adds potassium, which is important for heart health and muscles. Spinach is a good source of vitamin K. Vitamin K helps with bone health. Flax seeds provide omega-3s, which are good for your heart and brain. It’s an easy way to enjoy a healthy, nutrient-packed drink. Storage and Make-Ahead Tips If you're short on time, you can freeze the fruit in bags ready for blending. Pop them in the blender with your milk when you’re ready. The smoothie is best when fresh, but you can store leftovers in the fridge for up to 24 hours. Give it a good stir or shake before drinking. Ingredient Substitutions You can swap out ingredients if needed. Use kale or mixed greens instead of spinach, and replace oat milk with almond, soy, or any plant-based milk. For a sweeter smoothie, try adding a date or more banana to balance the tang of the kiwi. Boosting Flavour with Fruit Juices Try adding a splash of apple juice or orange juice. These juices can add a sweet and tangy note to your kiwi smoothie /strawberry smoothie. The juice is sure to please your taste buds. Vitamins and Minerals and Health Benefits Vitamin A: Abundant due to the spinach and the orange/yellow fruits; contributes to vision and immune system health. Vitamin C: Significant due to kiwi and strawberries; important for immune function and collagen synthesis. Vitamin K : Found in spinach; essential for blood clotting and bone health. Folate (Vitamin B9) : Present in spinach and kiwi; important for cell division and DNA synthesis. Potassium :  Provided by banana and kiwi; crucial for heart and muscle function, as well as fluid balance. Calcium :  Present in oat milk and spinach; vital for bone health and muscle function. Iron : Found in spinach and oats; essential for oxygen transport and energy production. Magnesium : Present in spinach, flax seeds, and oats; important for muscle and nerve function, as well as bone health. Fruit Smoothie Recipe: Kiwi Banana Strawberry Ingredients 1 ½ cups of oat milk 2 cups of spinach 1 ripe banana 1 kiwi fruit 1 tablespoon of flax 1 cup of strawberries Directions Pour oat milk into the blender. A powerful blender is best if you use frozen ingredients. Add 2 cups of washed, fresh spinach leaves to the milk. Peel the banana, cut it into chunks, and add it to the blender. Peel and chop kiwi fruit, and add it to the blender. Sprinkle flaxseeds into the mix. Add strawberries to the blender. Blend until smooth. Check consistency. If it is too thick, add a bit more oat milk. Pour into glasses and serve immediately.

Jump to Recipe Looking for a nutritious and energising way to start your day? Boost your energy levels with this healthy coffee banana smoothie! This plant-based coffee smoothie with kale and cauliflower is a simple yet delicious solution. Our Healthy Coffee Banana Smoothie combines flavours and health benefits. Try it in your morning routine. This drink is not only a treat but a strategic way to add caffeine and fruit to your diet. It's for those who want to mix the strong smell of coffee with the sweet taste and nutrients of fruit. It ensures a smooth texture that pleases the palate. It provides key nutrients from fruit and vegetables. It also has the boost of coffee. This ensures you face the day with energy and focus. Coffee Smoothie Recipe This coffee smoothie recipe is perfect for coffee lovers looking to try something new. Start with a cup of cold brew coffee or a pot of coffee that has been chilled. Add instant coffee granules for an extra caffeine kick. This drink not only provides a dose of coffee but also serves as a refreshing and energizing way to begin your day. Creamy Smoothie with Almond Milk For a creamy coffee smoothie, use plant-based milk such as almond milk as your base. Use frozen fruit like blueberries. Add a teaspoon of vanilla extract for extra flavour. This combination creates a rich and satisfying drink. Adding a bit of maple syrup can add natural sweetness, making it a treat that’s both healthy and delicious. If you need to add more calories add peanut butter. It will make the smoothie and provide some healthy fats.  Blueberry Coffee Breakfast Smoothie Add blueberries. A blueberry coffee breakfast smoothie is a fantastic way to start your day. A caffeine boost and a burst of antioxidants. Combining frozen blueberries with a shot of instant coffee and almond milk makes a creamy smoothie. The natural sweetness of the blueberries pairs well with the rich coffee flavour. Making it an ideal morning coffee alternative for coffee lovers. Make this Coffee Banana Smoothie Your Own Creating a healthy coffee smoothie is simple and nutritious. Blend frozen banana, frozen berries, and a tablespoon of protein powder with a cup of cold brew coffee. This smoothie offers a boost of protein and a boost of caffeine. It is great for morning workouts or as a post-exercise drink. The addition of unsweetened cocoa powder provides a hint of chocolate flavour, lifting the overall taste. Add a hint of nutmeg or vanilla. This adds a warm, comforting flavour. It goes well with the boldness of the coffee. Try adding a scoop of protein powder or a teaspoon of flaxseed. This will make the smoothie more filling. It can be a meal replacement or a post-workout drink. Boost your energy levels with this healthy coffee banana smoothie! This smoothie combines the earthy richness of coffee with the vibrant goodness of kale and cauliflower, resulting in a well-rounded and wholesome drink that's perfect for breakfast or a quick pick-me-up. Nutritional Profile of Smoothie Approximate nutrition of the recipe. Calories : 250-300 calories Protein: 4-6 grams Carbohydrates: 45-55 grams Dietary Fiber: 7-9 grams Sugars: 20-30 grams Fat: 5-7 grams Potassium: 700-900 milligrams Iron: 2 milligrams Vitamin C: 50-70 milligrams Potential Health Benefits Nutrient-Rich: Smoothies like this offer a quick hit of vitamins, minerals, and antioxidants, All help to provide your body with what it needs for overall health and well-being. Antioxidants: Ingredients like kale, beetroot powder, and cinnamon are rich in antioxidants, which can help protect your cells from damage caused by free radicals and reduce oxidative stress. Heart Health: Certain components, such as potassium from banana and kale, can help support healthy blood pressure levels and heart function. Bone Health: The plant-based milk used in the smoothie may contribute to your daily calcium and vitamin D intake, important for maintaining strong bones. Digestive Health: The fiber content from kale and cauliflower can aid in digestion and promote regular bowel movements. Energy Boost: The combination of carbohydrates from banana and cauliflower, along with caffeine from coffee, can provide a quick energy boost and help you stay alert. Low in Saturated Fat: This smoothie is naturally low in saturated fat, which can be beneficial for heart health. Hydration: Plant-based milk contributes to fluid intake, helping with hydration. Weight Management: The fiber and protein content can help keep you feeling full, potentially assisting with weight management when part of a balanced diet. Perfect Pairings for a Balanced Meal This coffee banana smoothie makes a great breakfast or post-workout snack. For a more filling meal, try adding a slice of whole-grain toast with avocado. Or, have a handful of nuts for healthy fats and protein. If you’re after a lighter snack, enjoy the smoothie alone or with a small vegan muffin or fresh fruit. Easy-to-Understand Nutrition Info This has a healthy mix of carbs, fibre, and fats to energise you. It’s loaded with potassium and vitamin C, which are good for your heart and immune system. It's low in saturated fat and antioxidants from kale and beetroot powder. It's a great way to start your day and boost your health. Simple Swaps to Fit Your Diet It’s easy to adjust this smoothie to fit your dietary needs. For a nut-free version, swap the almond milk for oat or rice milk. If you need it to be gluten-free, use certified gluten-free plant milk. For tighter protein add your favourite powder. Healthy Coffee Banana Smoothie Recipe Ingredients 1 ½ cups of plant-based milk 1 shot of coffee (or a teaspoon of instant) 2 cubes of frozen kale (or 1 cup of kale) 1 banana, peeled 1 cup of frozen cauliflower 1 tablespoon 2 dried, pitted dates 2 teaspoon beetroot powder ¼ teaspoon cinnamon Directions Combine all the ingredients in a high-speed blender. Blend until smooth and creamy. Taste and adjust the sweetness or flavour by adding more dates, beetroot powder, or cinnamon as needed. Pour the smoothie into a glass and enjoy your banana coffee smoothie! Looking for something more fruity? Read: Green Smoothie: Tropical Pineapple & Greens

Corn, also known as maize, is a widely enjoyed food due to its sweet taste and versatility in various dishes. You can enjoy fresh corn, popped, or in foods. It is a key ingredient in many cuisines. If you watch oxalate intake to prevent kidney stones, you must know the oxalate levels in corn. This blog post explores the oxalate content in corn and its role in a healthy diet. The Oxalate Content in Corn Corn has a moderate amount of oxalates, so it is a safe choice for people watching their oxalate intake. You can eat corn in moderation to manage how much oxalates you consume. Table: Oxalate in Corn and Similar Vegetables The information in this comparison table has been sourced from the OHF database. To locate a link, go to the Resource Library and look under Oxalate. Nutritional Benefits of Corn Corn is not only low to moderate in oxalates but also offers nutritional benefits: Fibre : Corn is a good source of dietary fibre, which is beneficial for digestive health. Vitamins and Minerals : It gives vital nutrients like B vitamins, vitamin C, magnesium, and potassium. Antioxidants : Corn contains antioxidants such as lutein and zeaxanthin, which support eye health. Incorporating Corn into a Low-Oxalate Diet While corn can be a part of a low-oxalate diet, here are some tips for inclusion: Moderation : As with all foods, moderation is key. Enjoy corn as part of a varied and balanced diet. Diverse Diet : Pair corn with low-oxalate vegetables and grains to maintain a balanced nutrient intake. Preparation Matters : Fresh and cooked corn is a healthier choice than heavily processed corn products. Processed corn products may contain added ingredients. Conclusion Corn has a moderate amount of oxalates. It is safe to eat for those watching their oxalate intake. Corn is nutritious and can be part of a healthy diet. You can enjoy corn without worrying too much about oxalates.

Jump to Interactive Journal Gratitude practices are simple strategies for boosting happiness and reducing stress. Think of them as daily doses of positivity. Gratitude practices can fit into your life daily. They can make it easier to stay mindful and appreciative. Daily Gratitude Practices for a Happy Morning Adding gratitude practices to your morning routine can greatly boost your life satisfaction. Take a moment each morning to reflect on what you appreciate, whether it's the warmth of a cup of coffee or the support of loved ones. Practicing gratitude can reduce negative emotions. It can also promote a grateful disposition. This can lead to a more fulfilling and joyful life. Enhancing Morning Routines with Gratitude Meditations Adding gratitude meditations to your morning routine can help your mental health. They can also help your emotional well-being. Start your day with a few minutes of deep breathing and focus on what you are grateful for. This practice can help align your mind with positive thoughts and set a peaceful tone for the day ahead. Gratitude meditations are powerful. They help build an attitude of gratitude. This can lead to more happiness and less stress in daily life. Gratitude Rituals to Start the Day Right Establishing gratitude rituals can transform your mornings. Simple activities like writing a gratitude letter or keeping a gratitude jar can remind you of the good things in your life. These practices boost your mental health. They also strengthen your relationships by fostering gratitude and appreciation for life. Some More Ways to Practice Test a variety of the examples given in this post. Pay attention to how they brighten your day and improve your well-being. Daily Affirmations: Start or end your day with positive affirmations related to gratitude. These affirmations can help shift your mindset toward gratitude and positivity. For example, "I am grateful for the abundance that surrounds me". Gratitude Challenges: Take part in gratitude challenges. Prompt yourself to find something new to be grateful for each day, week, or month. Gratitude in Relationships: Express gratitude to your loved ones. Tell them how much you appreciate them and their actions. Don't hold back on telling your loved ones that you love them. Tell your children that you are proud of them. Showing gratitude in your relationships can strengthen bonds. Gratitude Jar: Create a gratitude jar or box. Encourage yourself and others to write notes of gratitude throughout the year. This can be great for strengthening connections at work or home. At the end of the year, you can read through these notes to reflect on all the things you were grateful for. Starting Your Day with a Gratitude Journal A great way to begin your day is by keeping a gratitude journal. Each morning, write down a few things you are thankful for. This simple practice can help boost your positive emotions and set a positive tone for the rest of your day. Focusing on the good in your life can improve your mental health and well-being. Gratitude Journaling: This is one of the most popular gratitude practices. It involves writing down things you are thankful for daily, weekly, or as often as you like. Some people prefer to list three things they're grateful for each day. Others may write more extensive entries. Some days, it can feel like there isn't anything to celebrate. Journaling can help ground you. It can remind you that there are things we can always be grateful for. Even if the scales don't feel balanced at this particular moment. Gratitude Letters: Write a letter to someone you appreciate or are grateful for. Express your gratitude and explain why they are essential to you. You can choose to send the letter or keep it for yourself. This activity can also be done for someone who has passed on. If there are things that you left unsaid, you can put them in a letter. Letters can be a way of letting go and healing. I once saw on TV characters write letters, tie them to a balloon, and then let it go. I thought it was a great idea, although not super environmentally friendly. You could find another way to 'let go' of the letter. If you have ideas, please get in touch. Gratitude Walks or Meditations: Focus on things you're grateful for while taking a walk or during a meditation session. Pay attention to your surroundings and the positive aspects of the present moment. I am lucky enough to live on the coast. The smell of the sea and the sight of the waves makes me feel grateful. I have always wanted to live close to the ocean. Going for a walk along the seashore reminds me of the work I put in to get where I am today. This gives me a sense of achievement. Mindfulness of the Senses: Mindfully, take a few moments to engage with your senses. Acknowledge and appreciate the sights, sounds, smells, tastes, and textures around you. Find a sensory place you enjoy and take it all in. For me, I love the smell of eucalyptus trees. When I was overseas and returned to Australia, the smell of eucalypts as I walked out of the airport signalled that I was home. Random Acts of Kindness: Perform acts of kindness for others without expecting anything in return. These acts can include helping a stranger, donating to a charity, or assisting a friend in need. Three Good Things: Reflect on three good things that happened to you each day. These can be simple moments or experiences that bring you joy or contentment. This is a great activity, especially for kids. It helps to focus on what is important. Gratitude Journaling Prompts and Examples  Gratitude practices are simple and powerful ways to bring more happiness into your life and lower your stress. Think of them as small, daily doses of positivity that can help you stay mindful and appreciate the good things around you. Whether it's taking a moment to reflect on something you're grateful for or sharing your appreciation with someone else, these practices can easily fit into your daily routine and make a big difference in how you feel. Today I am grateful for... Example: Today I am grateful for the sunny weather because it made my walk outside so enjoyable. A small joy I experienced today was... Example: A small joy I experienced today was the sound of my favourite song on the radio. Something kind someone did for me was... Example: Something kind someone did for me was offer to help me carry my groceries. One thing I appreciate about myself is... Example: One thing I appreciate about myself is my ability to stay calm under pressure. A challenge I faced today, and how I’m grateful for it is... Example: A challenge I faced today was a busy workday, but I’m grateful because it helped me practice patience. Interactive Gratitude Journal  Want to see if you would like to test out gratitude journalling right now? Type your responses into the prompts below. I do not collect this information and can not see what you type. The Science of Gratitude  Understanding the science of gratitude can also motivate you. It can encourage you to integrate it into your daily life. Gratitude practices can improve brain function. They can also boost immune systems and help heart health. By regularly doing gratitude rituals, you can get these physical health benefits. You will also gain better mental health. This deeper appreciation for the small moments in life lifts your mood. It also builds better relationships and a greater sense of satisfaction. The science behind gratitude is fascinating and provides a solid foundation for incorporating gratitude practices into our daily lives. Research has shown that gratitude has a direct impact on our brain function, immune system, and heart health. The Science of Gratitude in Brain Function When we practice gratitude regularly, our brain undergoes positive changes. It activates parts of the brain associated with feeling and making decisions. This activation boosts brain networks for positive emotions. It helps with basic emotion control. This leads to more happiness and a better ability to manage negative feelings. In other words, gratitude helps us focus on the good parts of life. It also helps us cope with stress better. Grateful people tend to have more gratitude. They also have better mental health. This leads to a grateful disposition that influences their behaviour. My Thoughts on Gratitude Practices: Why Gratitude is Important My thoughts on gratitude practices are that they are simple, important and beneficial to our relationships, mental health and physical well-being. Here are some reasons why gratitude is essential: Improves Mental Health: Gratitude practices can reduce symptoms of depression and anxiety. While they are not a substitute for professional medical care, they promote a positive outlook. Gratitude can help some people cope with challenging situations. Enhances Happiness: Acknowledging what we are thankful for increases our sense of happiness. It can improve our life satisfaction. It helps us focus on the positive aspects of life rather than dwelling on the negative. Reduces Stress: Gratitude can lower stress levels by shifting our attention away from worries and stressors. Gratitude encourages a mindset of appreciation, which can counteract the effects of stress. Strengthens Relationships: Expressing gratitude to others fosters stronger social bonds and connections. It shows that we value and appreciate the people in our lives, which can lead to improved relationships. While some people can drain your resources, others will enrich your life. Choose wisely who you invest in. You can't change the people around you, but you can change the people around you. - The Minimalists Boosts Resilience: Gratitude helps individuals develop resilience. It makes it easier to bounce back from adversity. It reminds us of our inner strength and the resources available to us. Acknowledge negative thoughts; they will pass. Avoid too much rumination because it is not constructive. Yes, things are bad, but now what? If it is in your power to change, think about what small steps you can take to improve your situation. If the problem is not in your power to change, your energy is best shifted elsewhere. It is okay to ask for help if you are struggling. If you cannot turn to family or friends, many other people can help—for example, counsellors or helplines. Kindness and support are out there. Enhances Physical Health: Gratitude practices may have physical health benefits, including better sleep, reduced blood pressure, and improved immune function. Sign me up! Promotes Mindfulness: Gratitude encourages being present and engaged in the current moment. It promotes mindfulness, helping individuals appreciate the here and now. Fosters Positive Behaviour: Grateful individuals are likelier to engage in prosocial behaviours. They are more likely to help others or volunteer. This contributes to a sense of purpose and fulfilment. Less stress equals less grabbing the cookies. Cultivates Optimism: Gratitude shifts our perspective toward optimism and hope. It helps us see opportunities and possibilities in our lives. As we say down under, "She'll be right." Even if it won't, thinking, hearing or saying this or something similar can boost your confidence. Elevates Well-Being: Practising gratitude can lead to a higher quality of life. It's a simple yet effective way to increase our daily sense of contentment and fulfilment. What Happens When You Practice Gratitude When you venture into the world of gratitude, some pretty awesome things start to happen. Imagine this: your mood gets a boost, stress levels drop, and you become a magnet for positivity. Those small, everyday joys you might've overlooked before suddenly shine bright. Your relationships become healthier and stronger as they get a dose of warmth and connection. Practising gratitude makes you happier, calmer, and more connected. Give it a go and see your world transform, one thank-you at a time.

Are Strawberries FODMAP friendly? In moderation, strawberries are considered a low-FODMAP fruit. This means that they are generally well-tolerated by people following a low-FODMAP diet. FODMAP Content in Fresh Strawberries Fresh strawberries have low FODMAP content. This makes them an ideal choice for many with digestive symptoms. Fresh strawberries can be eaten without causing digestive symptoms. But, larger servings can increase FODMAP levels, potentially causing issues for sensitive individuals. When eaten in appropriate portion sizes. They are a delicious and safe fruit option. Monash University has an excellent app for your phone. The app gives you educational information on FODMAPs. You are able to search for specific foods to find out if they are low in FODMAP foods and FODMAP serving size.  What are FODMAPs? FODMAPs: (Fermentable Oligosaccharides, Disaccharides, Monosaccharides, and Polyols). FODMAPs are certain types of carbohydrates that can be poorly absorbed in the gut. This can cause digestive discomfort in some individuals. Those with irritable bowel syndrome (IBS) or other gastrointestinal sensitivities. How are FODMAP Levels Measured? The six measurement areas on Monash University's FODMAP Diet app are fructose, lactose, mannitol, sorbitol, GOS, and fructan. The FODMAP app includes many resources, such as a food list and where to seek further information. On the Monash app, green means low, orange is moderate and red is high.  What FODMAPs Are in Strawberries? Back to strawberries. Strawberries contain fructose, which is a type of FODMAP. However, the fructose content in a single serving of 6 strawberries is low. This means they are usually well-tolerated by many people, even on a low-FODMAP diet. Production of Fructans in Strawberries Strawberries produce low amounts of fructans, which contributes to their low-FODMAP rating. This makes them a suitable choice for those sensitive to fermentable carbohydrates. How Important is Serving Size? The number of strawberries matters, as well as the ripeness. Riper strawberries are sweeter and have more fructose than greener/less ripe strawberries. By pushing your serving up to 8 ripe strawberries, you might run into issues if you don’t tolerate fructose well. Also, for most people, you must consider the combination of foods you eat. Excess Fructose in Strawberries Strawberries contain moderate amounts of fructose. Consuming them in large portions may lead to excess fructose intake. It's important to monitor portion sizes to avoid gastrointestinal discomfort. Does the Size of the Strawberry Matter? When speaking about the size of the strawberries. Size is less important than the portion. Medium-sized strawberries generally have a manageable FODMAP rating. Including them in meal plans can provide delicious fruits without causing digestive problems. Strawberries are often included in the FODMAP food list as a low-FODMAP option. Their fructose levels are manageable, making them a great choice for fruit lovers on a FODMAP diet. Does FODMAP Overlap Make a Difference? Many people with FODMAP sensitivities find that their FODMAPs compile. This means that two moderate fructose servings from two sources simultaneously cause problems. For example, if you have 6 strawberries and 3 cherries together, you could have digestive upset. This is despite these foods and serves being both amber dot foods. IBS, Abdominal Pain and FODMAPs Consuming high amounts of FODMAPs can lead to abdominal pain. It's important to stick to low-FODMAP options like strawberries to prevent discomfort. Fructose Reintroduction Challenge If you think strawberries are an issue for you take them out of your diet and later reintroduce them. During a fructose reintroduction challenge, strawberries can be tested. Reintroduce one food at a time and slowly to see if they cause any digestive symptoms. Monitoring the response helps in understanding individual tolerance levels. Delicious Fruits for FODMAP Diets Strawberries are among the delicious fruits that can be included in a FODMAP diet. They offer a sweet treat without the high FODMAP sugars found in other fruits. Limiting the amount of fruit per meal is crucial for managing FODMAP intake. Enjoying strawberries in moderation can help maintain digestive health. Consulting with a FODMAP-trained dietitian or accessing online resources can provide additional support and information on maintaining a FODMAP-friendly diet. Following the Low FODMAP Diet Instead, I suggest you replace the cherries with blueberries. Blueberries taste sweet but do not contain much sugar. They have a low amount of fructose and all the other FODMAPs. This makes blueberries a low-FODMAP food. To find out more on berries read 14 Brilliant Benefits of Berries . Another low-FODMAP option is dragon fruit. It is low in all FODMAPs, and the serving size is 1 whole medium fruit. This could be a filling and satisfying meal with your serving of strawberries and blueberries. For more on dragon fruit read Desirable Dragon Fruit. Remember to stick to the recommended serving size and consider FODMAP overlap to avoid issues. If you found this helpful, please let me know, and I will write more short posts like this. Thank you for reading. To learn the best ways to store strawberries, read How to Store Strawberries. Incorporating FODMAP-friendly foods like strawberries into meal plans can help manage digestive symptoms and maintain overall health.

If you’re a fan of banana bread, you’re in for a treat. Our vegan chocolate chip banana bread is delicious and incredibly healthy. This guide will walk you through the benefits of vegan baking, tips for perfecting your banana bread, and some exciting variations to try. Whether you’re a seasoned baker or a beginner, this article has something for everyone. What Makes Vegan Baking So Special? Vegan baking is more than a trend; it's a lifestyle choice that promotes health, sustainability, and compassion. Using plant-based ingredients reduces your environmental impact and can be healthier for you. Vegan recipes often use whole foods, which are packed with nutrients and free from the additives and preservatives found in many processed foods. Plus, vegan baking opens up a world of creative possibilities, allowing you to experiment with flavours and textures in ways you might not have before. Key Ingredients for Vegan Chocolate Chip Banana Bread To create the perfect vegan banana bread, you'll need: Ripe Bananas : The riper, the better. They provide natural sweetness and a moist texture. All-Purpose or Gluten-Free Flour : Choose gluten-free flour if you need a gluten-free option. Coconut Sugar or Brown Sugar : Adds a rich, caramel-like sweetness. Coconut Oil, Vegetable Oil, or Applesauce : For moisture. Non-Dairy Milk : Almond, soy, or oat milk works great. Vegan Chocolate Chips : Look for dairy-free options. Baking Powder and Baking Soda : These help the bread rise. Vanilla Extract and Salt : For flavour enhancement. Neutral Vinegar : Helps the bread rise. What Are Some Tips to Make the Best Vegan Banana Bread? Tips for Success Use Ripe Bananas : The riper, the better. They provide natural sweetness and ensure your banana bread is moist. Avoid Over-Mixing : Over-mixing can make the bread dense. Mix just until the ingredients are combined. Check for Doneness : Insert a toothpick into the centre of the bread. If it comes out clean, your bread is done. Cool Completely : Let the bread cool in the pan for 10 minutes, then transfer to a wire rack to cool completely. This helps it set properly and makes it easier to slice. Is Vegan Banana Bread Healthy? Health Benefits Rich in Fiber : Bananas and whole wheat or gluten-free flour add fibre, which aids digestion. Lower in Saturated Fat : Using coconut oil, vegetable oil or applesauce instead of butter reduces saturated fat. Natural Sweetness : Ripe bananas and coconut sugar provide sweetness without the need for refined sugar. Dairy-Free : Suitable for those with lactose intolerance or dairy allergies. What Types of Chocolate Chips Work Best in Vegan Banana Bread? Chocolate Chip and Chocolate Chunks Options Dark Chocolate Chips : Rich and slightly bitter, they balance the sweetness of the bananas. Semi-Sweet Chocolate Chips : A classic choice that works well with the banana flavour. White Chocolate Chips : For a sweeter, creamier taste. Caramel Chocolate Chips : Add a rich, buttery flavour. Mint Chocolate Chips : For a refreshing twist. Essential Tools for Vegan Baking Must-Have Tools Mixing Bowls : Durable and easy to clean. Silicone Spatulas : Perfect for mixing and scraping batter. Non-Stick Loaf Pan : Ensures even baking and easy release. Measuring Cups and Spoons : For accurate ingredient measurements. Wire Cooling Rack : Allows your baked goods to cool properly. Blender: for a no cut recipe. How Can You Customize Your Vegan Banana Bread? Customization Ideas Nuts : Add chopped walnuts or pecans for extra crunch. Spices : Incorporate cinnamon, nutmeg, or cardamom for added warmth. Fruit : Mix in dried fruit like cranberries or raisins for a chewy texture. Common Mistakes to Avoid When Baking Vegan Banana Bread Avoid These Pitfalls Incorrect Substitutions : Ensure you're using appropriate plant-based substitutes. Over-Mixing : Mix until just combined to prevent dense baked goods. Not Following Recipes : Stick to the recipe, especially when learning. Why Choose Vegan Baking? Ethical and Sustainable Choices Reducing Animal Products : Lowering demand for dairy and eggs. Using Sustainable Ingredients : Opt for organic and fair-trade products. Minimizing Waste : Compost kitchen scraps and reduce packaging. Serving Suggestions for Vegan Banana Bread How to Enjoy Your Bread Snack : Serve a slice with a dollop of almond butter or a sprinkle of cinnamon. Dessert : Pair with a scoop of vegan ice cream or a drizzle of chocolate sauce. Breakfast : Enjoy with a cup of coffee or tea for a delightful morning treat. How to Make Vegan Baking Fun for Kids? Family-Friendly Tips Simple Tasks : Let kids mash bananas or mix ingredients. Creative Decorating : Encourage them to decorate the banana bread with chocolate chips or nuts. Learning Opportunity : Discuss the benefits of plant-based eating and sustainability. Overcoming Texture and Flavor Challenges in Vegan Baking Perfecting Your Bake Texture : Use binding agents like flaxseed or chia seeds to mimic the texture of eggs. Flavour : Enhance flavours with natural extracts, spices, and high-quality ingredients. Moisture : Prevent dryness by using ingredients like applesauce or mashed bananas. Unique Flavor Combinations for Your Vegan Banana Bread Get Creative Coconut and Lime : Add shredded coconut and lime zest for a tropical twist. Ginger and Molasses : Incorporate ginger and molasses for a spiced, rich flavour. Make This Vegan Banana Bread Recipe With Chocolate Chips Ingredients Dry Ingredients 1 1/2 cups all-purpose flour 1/2 cup brown sugar 1 teaspoon baking soda 1/4 teaspoon salt 1 teaspoon baking powder 1/2 teaspoon ground cinnamon 1/4 teaspoon ground nutmeg (optional) 1/4 cup chopped nuts (optional) 1/4 cup vegan chocolate chips (optional) Wet Ingredients 3 ripe bananas, mashed 1/3 cup vegetable oil 1/2 - 3/4 cup plant-based milk 1 teaspoon vanilla extract 1 teaspoon apple cider vinegar Instructions Preheat Your Oven : Preheat your oven to 350°F (175°C). Grease or line a log tin with parchment paper. Mix Wet Ingredients : Peel the bananas, break them into thirds, and put them into a blender. Add all the other wet ingredients and blend until smooth (roughly 1 minute). Combine Dry Ingredients : In a separate bowl, mix together the flour, baking soda, salt, cinnamon, and nutmeg. Combine Wet and Dry : Gradually add the dry ingredients to the wet ingredients, mixing until just combined. Lastly, fold in nuts or chocolate chips if using. Your batter should be wet so the ingredients mix well. Add more milk if the mixture is dry. Bake : Pour the batter into the prepared log tin. Add some chocolate chips on top for a richer bread. Bake for 25-30 minutes or until a toothpick inserted into the centre comes out clean. Cool : Allow the bread to cool in the tin for 10 minutes, then transfer to a wire rack to cool completely. Enjoy : Slice and enjoy your vegan chocolate banana bread as is or with some vegan butter.

Jump to Recipe Yes, ginger lemon tea is good for you. Ginger has been recognised for its potential health benefits for centuries. It is a favourite in many kitchens around the world. But what exactly are its benefits? Benefits of Lemon Ginger Tea and Ginger Here are some of the potential health benefits of ginger: Allergies and hay fever relief Anti-inflammatory Anti-nausea Antioxidant properties Antibacterial properties Arthritis management Blood sugar regulation Cold and flu symptom reduction Digestive aid Headache and migraine pain reduction Heart health Immune system support Pain management Menstrual symptom pain relief Morning sickness easing Motion sickness relief Weight loss potential What is Ginger? Ginger (Zingiber officinale) is a flowering plant native to Southeast Asia. Ginger belongs to the Zingiberaceae family; other plants in this family include cardamon, galangal and turmeric. This family of plants are often cultivated for their rhizome. The rhizome is the underground stem of the plant. The rhizome is the root or 'knobbly' part of the plant. It has an irregular shape and pale yellow-brown skin. Ginger has an intense and spicy aroma and a warm, slightly sweet, and peppery flavour. Ginger has been used for centuries in cooking and medicine. Ginger can be used in savoury or sweet dishes to add flavour. It can be used fresh, dried, powdered, juiced, or even as an extract or oil. Ginger is known for its potential health benefits. It is used to help with digestive issues, such as nausea, indigestion, and motion sickness. Ginger is claimed to have anti-inflammatory and antioxidant properties, which may contribute to its potential health-promoting effects. A Deeper Dive into How Ginger is Good for Your Health This part of the blog will give you more detail on the benefits mentioned earlier. There will be some overlap, so use the sub-headings to pick and choose what information will help you the most and enjoy the read. Allergies and Hay Fever Ginger may offer potential benefits that help alleviate some symptoms of allergies and hay fever. An overactive immune response to allergens triggers allergies and hay fever. Ginger's anti-inflammatory effects modulate the immune response and potentially reduce symptoms such as nasal congestion, sneezing, and itchy eyes. Additionally, ginger may help soothe irritated airways and promote respiratory comfort. Antioxidant Properties Antioxidants play a role in promoting overall health and may have a positive impact on various chronic diseases. Ginger is rich in antioxidants that help protect the body against oxidative stress and damage caused by free radicals. Gingerols: These are responsible for gingers' flavour and aroma. Shogaols: Derived from gingerols during the drying or cooking process. Paradols: Compounds found in ginger with antioxidant properties. They are structurally like gingerols and shogaols. Flavonoids: Including quercetin, kaempferol, and zingerone. Vitamin C: Less than other fruits and vegetables, it still contributes to its antioxidant properties. Beta-carotene: Found in small amounts in ginger. Blood Sugar Regulation Ginger may help regulate blood sugar levels by improving insulin sensitivity. Blood sugar control benefits individuals with diabetes or those at risk of developing the condition. Increased Insulin Sensitivity: By enhancing insulin sensitivity, ginger may help improve glucose uptake by cells and promote better blood sugar control. Modulation of Carbohydrate Metabolism: Ginger influences carbohydrate metabolism. It can help inhibit certain enzymes involved in carbohydrate digestion and absorption, which may help slow down the release of glucose into the bloodstream after a meal contributing to more stable blood sugar levels. Antioxidant Effects: Ginger's antioxidant properties could protect pancreatic beta cells responsible for producing and releasing insulin, supporting optimal insulin production and secretion. Anti-Inflammatory Effects: Chronic inflammation can impair insulin signalling and contribute to insulin resistance. Ginger may help reduce inflammation, improving insulin sensitivity and blood sugar control. Appetite Control: Ginger has been suggested to have appetite-suppressing effects. By helping to reduce excessive food intake, ginger may help prevent large spikes in blood sugar levels after meals. Digestive Aid Ginger is often used to help with digestive issues such as nausea, indigestion, bloating, and stomach discomfort. Stimulating Digestive Enzymes: Ginger has been found to stimulate the production and secretion of digestive enzymes in the stomach, pancreas, and small intestine. These enzymes help break down food and facilitate the digestion process. Easing Upset Stomach: Ginger is carminative, which helps alleviate gas, bloating, and abdominal discomfort. It helps relax the intestinal muscles and promotes easier digestion. Speeding Up Gastric Emptying: Ginger can enhance gastric emptying, the process of moving food from the stomach to the body's small intestine, preventing indigestion and acid reflux. Headaches and Migraines Ginger may be able to assist in the relief of pain associated with headaches and migraines. Ginger's anti-inflammatory and analgesic properties create pain relief. Ginger's ability to inhibit the production of inflammatory molecules and moderate pain pathways could be a natural remedy for anyone suffering from headaches or migraines. An additional advantage is that ginger alleviates nausea, a common migraine symptom. Heart Health Ginger may positively affect heart health by reducing cholesterol levels and improving blood pressure. However, further studies are needed to establish definitive conclusions. Cholesterol Management: Ginger may help lower total cholesterol levels, LDL cholesterol (often called "bad" cholesterol), and triglycerides. High levels of these lipids in the blood can lead to heart disease. Blood Pressure Regulation: Ginger relaxes blood vessels with mild blood pressure-lowering effects. High blood pressure is a risk factor for cardiovascular disease, and maintaining healthy blood pressure levels is vital for heart health. Anti-Inflammatory: Chronic inflammation is associated with the development and progression of heart disease. Ginger reduces inflammation and may be protective against heart disease. Antioxidant Activity: Oxidative stress and oxidative damage play a role in the development of heart disease, and ginger's antioxidant properties may be protective against heart disease. Antiplatelet Effects: Ginger can help inhibit the clumping of blood platelets. Excessive platelet grouping can contribute to the formation of blood clots, which can lead to heart attacks or strokes. Ginger may help prevent abnormal clot formation. Immune System Support Ginger contains immune-boosting properties that may help support a healthy immune system. It may have antimicrobial effects against certain bacteria and viruses. Traditionally ginger has been used to alleviate symptoms associated with colds , flu and throat infections. Antioxidant Activity: Gingerols, flavonoids, and vitamin C help combat oxidative stress and support overall immune function. Anti-Inflammatory Effects: Chronic inflammation can weaken the immune system and make it more susceptible to infections. Ginger has anti-inflammatory properties that help reduce inflammation supporting a healthier immune response. Antimicrobial Properties: Ginger fights certain bacteria, viruses, and fungi. It may help inhibit the growth of pathogens and support the body's defence against infections. Immune Cell Activation: Ginger can enhance the activity of immune cells, such as macrophages and natural killer cells, which play crucial roles in recognising and eliminating pathogens. Mucosal Immunity: The mucous membranes in the respiratory and digestive tract are critical immune system components. Ginger has been found to enhance the protective function of mucosal barriers, helping to defend against pathogens. Stress Reduction: Chronic stress can negatively impact the immune system. Ginger has been suggested to have stress-reducing effects, indirectly supporting immune system health. Inflammation Chronic inflammation in the gastrointestinal tract can lead to digestive issues. Ginger contains compounds with anti-inflammatory properties that may help reduce inflammation in the gut, encouraging better digestion. Anti-Inflammatory: Ginger contains compounds called gingerols and gingerdiones, which are anti-inflammatory. Ginger may help reduce inflammation, potentially benefiting conditions such as osteoarthritis and rheumatoid arthritis . Inhibits Pro-inflammatory Pathways: Gingerols have been shown to inhibit specific inflammatory pathways helping to suppress the production of pro-inflammatory molecules, such as cytokines and prostaglandins. Antioxidants: Ginger is rich in antioxidants, including gingerol derivatives and flavonoids, that help combat oxidative stress and neutralise free radicals. Ginger can help minimise inflammation and protect cells from damage by reducing oxidative stress. Immune Response: Ginger may help regulate the immune response by adapting immune cell activity. It can promote anti-inflammatory responses and dampen excessive immune activation contributing to chronic inflammation. COX-2 Inhibition: Ginger may have mildly inhibit cyclooxygenase-2 (COX-2) enzymes, which are involved in the production of pro-inflammatory prostaglandins. By inhibiting COX-2, ginger may help reduce inflammation. Interleukin-6 (IL-6) Suppression: IL-6 is a pro-inflammatory cytokine involved in various inflammatory conditions. Ginger has been shown to suppress the production of IL-6, reducing inflammation. Pain Relief Ginger may help with pain symptoms associated with medical occurrences such as osteoarthritis, menstruation, and muscle soreness . It does this by inhibiting specific inflammatory pathways in the body. Anti-Inflammatory Effects: Ginger contains bioactive compounds, such as gingerols and related substances, that have anti-inflammatory properties. Ginger could help alleviate arthritis, muscle soreness, or joint pain. Influences Pain Pathways: Ginger has been found to influence pain perception. It does this by interacting with receptors involved in pain signalling, such as vanilloid and opioid receptors. Muscle Relaxation: Ginger can help ease pain caused by muscle tension, cramps, or spasms. Prostaglandin Inhibition: Ginger has been shown to inhibit the production of prostaglandins which are involved in pain and inflammation. Ginger may help reduce pain sensations. Nerve-Calming Effects: Some studies suggest that ginger may calm the nerves and reduce nerve-related pain, such as neuropathic pain or nerve inflammation. Nausea and Motion Sickness Ginger is known for its antiemetic properties. Antiemetics are medications aimed at preventing or treating nausea and vomiting. Ginger is a common natural remedy for morning sickness during pregnancy, chemotherapy-induced nausea, and motion sickness. Antiemetic Properties: Ginger contains bioactive compounds such as gingerols and shogaols, which help reduce nausea and vomiting. Digestive Stimulation: Ginger promotes the movement of food through the stomach and intestines. Serotonin Regulation: Ginger may affect serotonin receptors in the digestive system and brain. Serotonin plays a role in regulating nausea and vomiting. Anti-Inflammatory Effects: Inflammation in the digestive system contributes to feelings of nausea. Ginger helps to reduce inflammation in the gastrointestinal tract. Relaxation of Smooth Muscles: Ginger has muscle relaxant properties this helps to reduce spasms and contractions. Motion Sickness Prevention: Ginger may help to reduce the activation of the vomiting centre in the brain and minimise the symptoms of motion sickness, such as dizziness and nausea. Weight Loss Ginger can help with weight loss. Dr Greger from NutritionFacts.org states on the Daily Dozen app that "randomised controlled trials have found that ¼ to 1 ½ teaspoon of ground ginger significantly decreased weight for just pennies a day." He goes into more detail on this subject in his book How Not to Diet and on the NutritionFacts.org website. Ginger can help weight management in several ways: Increased Satiety: Ginger has appetite-suppressing effects, which may help control food intake and reduce calorie consumption. By promoting a feeling of fullness, ginger could prevent overeating. Enhanced Digestion: Improved digestion may help optimise nutrient absorption and metabolism, leading to less overeating. Thermogenic Effect: Ginger has a thermogenic effect, meaning it increases metabolism and calorie expenditure. Blood Sugar Regulation: Ginger has been found to regulate blood sugar levels. By helping to stabilise blood glucose levels, ginger may create better energy control and reduce the likelihood of higher calorie intake. Other Ways to Enjoy the Benefits of Ginger If you’re not a fan of ginger tea, there are other easy ways to add ginger to your diet. You can blend fresh ginger into smoothies or add it to soups and stir-fries for extra flavour. Ginger is also great for baking, like ginger biscuits or cakes. If you’re looking for a quicker option, ginger supplements, such as capsules or powdered ginger, are a handy way to get its health benefits without needing to cook. This way, you can still enjoy ginger’s help with digestion and reducing inflammation, even if tea isn’t your thing. Safety Are there any potential side effects of consuming ginger? Digestive discomfort Stomach upset Heartburn Diarrhea Abdominal cramping Interference with medications Increased bleeding risk Allergic reactions Some people must be cautious and seek medical advice before consuming substantial amounts of ginger. Here are lists with some examples (not exhaustive) for both medical conditions and medication: Medical Conditions: Bleeding disorders: Ginger may increase the risk of bleeding, so consult your healthcare provider if you have a bleeding disorder or take blood thinners. Diabetes: Ginger may affect blood sugar levels, so discuss ginger consumption with your healthcare provider if you have diabetes or take blood sugar medications. Gallstones: Ginger may worsen symptoms, so talk to your healthcare provider if you have gallstones or a history of gallbladder issues. High blood pressure or heart conditions: Ginger may have a mild blood pressure-lowering effect, so use caution or monitor blood pressure if you have these conditions. Pregnancy and breastfeeding: Consult your healthcare provider before using ginger supplements if you are pregnant or breastfeeding. Medications: Blood thinners: Ginger may have mild blood-thinning effects, so discuss ginger consumption with your healthcare provider if you take medications like warfarin, aspirin, or other blood thinners. Blood sugar medications: Ginger may affect blood sugar levels, so consult your healthcare provider if you take medications to control blood sugar. Is Ginger Lemon Tea Good For You? Health Benefits of Lemon Ginger Yes! It is, ginger lemon tea is good for you. For all the reasons mentioned above. Ginger tea is good for a sore throat and other immune issues. Ginger Lemon Tea: A Healthy Choice Ginger lemon tea has the strong flavours of ginger root and fresh lemon juice. It creates a tasty and healthful drink. This tea is full of anti-inflammatory properties. It's also a great source of vitamin C. So, it's great for boosting your immune system. Drinking a cup of lemon ginger tea can help soothe sore throats and aid in digestive health. Ginger lemon tea has medicinal properties. It can help with digestion and reduce heart disease risk. Lemon and ginger have antioxidants. They are powerful in fighting diseases and improving heart health. This tea is also good for weight management. It can help by boosting metabolism. Ginger has anti-inflammatory effects. Lemon juice has vitamin C. Together, they make ginger lemon tea a natural remedy. It reduces joint and muscle pain. This herbal infusion is also helpful in maintaining blood sugar levels and supporting brain health. Its immune-boosting properties make it an excellent drink, especially during flu season. You can enjoy ginger lemon tea at any time of day. But, it is especially soothing in the morning or evening. This drink has no caffeine or sugar. It can be part of a healthy lifestyle. But, talk to a healthcare professional first. It’s a healthy drink. It can protect against many health issues. Recipe: Lemon and Ginger Tea Ingredients: 1-inch piece of fresh ginger root (or ginger powder) 1 cup of water 1 tablespoon of fresh lemon juice 1 teaspoon of maple syrup (optional) Instructions: Peel the ginger root and slice it into thin pieces or grate it In a small saucepan, bring the water to a boil Add the sliced ginger to the boiling water and reduce the heat to low Simmer the ginger for about 5 minutes to allow the flavours to infuse into the water After 5 minutes, remove the saucepan from the heat and let it sit for a minute Strain the tea to remove the ginger pieces, pouring the liquid into your teacup Add fresh lemon juice to the ginger-infused water and stir well If desired, sweeten the tea with maple syrup to taste, stir and enjoy Less Mess Method Place peeled ginger and lemon in a mug with boiling water Allow to steep for 5 minutes Remove ginger and lemon Reheat in microwave Add maple syrup, stir and enjoy Ginger and lemon tea is a refreshing and warming beverage, perfect for relaxing or soothing a sore throat. Summary Ginger is a trusted and commonly used home remedy such as ginger tea being good for a sore throat. Undoubtedly, it shows a lot of potential in many areas of our health. While some areas have significant data to support claims, others need more research. If you enjoyed this blog, it would be greatly appreciated if you share it on social media. To find out how to buy, prepare and store fresh ginger read my blog Getting Fresh with Ginger, How to Handle the Root.

Navigating the pain of bullying, exclusion, and social isolation requires a blend of self-care, understanding, and action. This guide offers clear, actionable advice. It empowers anyone experiencing bullying or exclusion. Each section offers a step to understand your situation better. It helps you move forward with strength and dignity. How to Overcome Bullying Exclusion and Social Isolation with Courage and Compassion  Social Exclusion The Reality of Relational Aggression: Recognize relational aggression. It involves spreading rumours, social isolation, and exclusion from groups. It targets your need to belong and be valued. It's important to understand this. This form of bullying reflects the bully's issues, not yours. Bullying by Exclusion Social exclusion occurs when someone is deliberately left out of social interactions or social situations. This can be as overt as being told one is not welcome or as subtle as being ignored when trying to join a group conversation. Social exclusion can have significant psychological impacts, leading to feelings of loneliness, low self-esteem, and anxiety. Social Hierarchy In many social groups, a social hierarchy forms. Some individuals gain more influence or status than others. This hierarchy often dictates who gets included in social situations and who gets excluded. Those at the top of the hierarchy may use their position to control and manipulate others, contributing to relational aggression. Social Status Social situations are where people interact. They include places like schools, playgrounds, and online platforms. These settings can be breeding grounds for relational aggression. People there navigate complex social dynamics and hierarchies. Your behaviour in these situations can affect your social standing and relationships. Being Ostracized or Left Out on Purpose Social status refers to the level of respect, admiration, and influence a person has within a group. High social status often comes with privileges, including more social power and opportunities. Those with lower social status may be more vulnerable to exclusion and other forms of relational aggression. Traditional Bullying Traditional bullying involves repeated, intentional harm directed at a target. This includes physical violence, verbal taunts, and social exclusion. Traditional bullying typically occurs in school settings. It can lead to significant psychological and emotional distress for the victims. Levels of Bullying Levels of bullying can vary from mild teasing to severe physical and emotional abuse. Understanding these levels helps educators, parents, and policymakers. They can make interventions and support systems. They tailor them to the severity and impact of the bullying. Reverse Bullying Reverse bullying occurs when victims of bullying retaliate by bullying others. This cycle of aggression can perpetuate negative behaviours. Reverse bullying can contribute to hostile environments and social situations, making it crucial to address the root causes of bullying. Support for both victims and perpetrators is needed. Understanding Forms of Bullying Bullying takes many forms, including physical aggression and relational aggression. Relational aggression is often referred to as invisible aggression. It involves harming someone's social relationships or status. Perpetrators of bullying use these tactics to maintain control and power in social situations. Peer pressure can exacerbate these behaviours. Leading to more complex dynamics within school environments. Understanding Social Exclusion Social exclusion is a form of aggressive behaviour. It can significantly impact a person's emotional well-being. Unlike physical aggression, which involves direct harm, social exclusion is a subtle form of bullying. It is a way of isolating someone from social interactions. This type of behaviour can lead to depressive symptoms and lower social competence. It can affect a person's academic performance or work performance. It has a detrimental effect on a person's mental health. Types and Forms of Aggression In middle childhood and adolescence, various forms of aggression emerge. They include relational aggression. Relational aggression is often seen among school bullies. It involves damaging someone's social relationships or status. Proactive aggression is another type. The perpetrator uses aggressive behaviour to achieve a goal. For example, imagine a kid who wants a toy or a better grade. They decide to use force or meanness to get it. This behaviour is known as proactive aggression. It means the person is being intentionally aggressive to achieve a specific goal. Social Exclusion Cues Social exclusion is a type of relational aggression. Individuals are deliberately isolated from group activities or social interactions. Social exclusion cues can be clear or subtle. This makes it hard for the victim to respond. The process ing of exclusion cues involves recognising these social signals and their implications. Ambiguous exclusion cues can create confusion and increase the emotional distress experienced by the victim. Social exclusion cues are signals or signs that someone is being left out or not included in a group or activity. These cues can be verbal or non-verbal and can make the excluded person feel lonely or rejected. Here are some examples: Verbal Cues Direct Rejection: When someone explicitly says, "You can't sit with us," or "We don't want you to play with us." Ignoring Invitations: When a group talks about a party or event in front of someone but doesn’t invite them. Mocking or Teasing: When a group makes fun of someone in a way that makes it clear they are not welcome. Non-Verbal Cues Turning Away: When a group physically turns their bodies away from someone trying to join the conversation. Whispering and Glancing: Group members whisper to each other and glance at someone. This indicates they are talking about them but excluding them from the conversation. Exclusion from Activities: When a group plays a game or does an activity, they intentionally leave someone out. For example, by choosing teams and not picking that person. Hostile Attribution Bias Bullying can lead to hostile attribution bias. This is when someone assumes the worst about others, even when there's no reason to. For example, if someone bumps into you accidentally. But, you think they did it on purpose to be mean. That's hostile attribution bias. Reflect Without Self-Blame Self-reflection is a tool for growth. Take time to think about your interactions and relationships, but don't blame yourself. This isn't about finding fault in yourself. It's about understanding dynamics, which can help foster a more positive environment around you. Recognizing that you're not responsible for someone else's bullying decision is also crucial. Communicate Your Feelings Speak Your Truth Safely. If you feel safe, say how you've been affected by those involved. Many people are unaware of the impact of their actions. A calm, honest conversation can help you understand and, hopefully, change. Build Your Support Network Lean on Trusted Allies. It's vital to grow your circle to include supportive friends, family, and professionals. This network can provide huge emotional support. You might seek advice, share your experiences, or just have someone to talk to. Focus on Your Well-being Self-care is crucial. Do things that boost your self-esteem and make you feel good. These can range from hobbies you enjoy to exercise. You can also try meditation. Or, if you're finding it hard to cope, you can seek professional help. Cultivate Empathy and Inclusivity Be the Change. Promoting empathy and inclusivity benefits you. It can also help those around you. By valuing others' experiences, you contribute to understanding them. This creates an environment where bullying struggles to take root. Know When to Seek New Horizons Reassess Your Environment Should I stay or should I go? Sometimes, despite your best efforts, the situation may not improve. It's key to see when it might be better to move on. That might mean finding new friends, changing schools, or seeking a new job. Be aware that removing yourself from one environment into another is not necessarily a cure-all. For example, if social media is involved, or friendship circles overlap, some of the issues may follow you. In finding a better environment the goal is not to run away. This is especially true if you would lose something worth holding on to. Weigh up your situation carefully. Finding a place where you are respected and valued is important. Use Resources Look for Support. Many groups and resources aid bullying victims. Don't hesitate to seek help and guidance. You can find them on hotlines, websites, and support groups. These resources can offer strategies. They provide legal advice and emotional support. The help is tailored to your situation. Here are some helpful links Kids Helpline Beyond Blue Lifeline Remember Your Worth This experience is not all you are. Exclusion or bullying can harm your self-esteem. But it's important to remember that your value does not depend on others' actions or opinions. Every individual has unique qualities and strengths. Embrace yours, and know that there's a community out there that will value and accept you for who you are. Solidarity and Action Stand Together Against Bullying. Whenever you see someone else being excluded or bullied, if you can, offer your support. Standing up against bullying, even in small ways, can make a big difference. It helps create an inclusive and supportive environment. Conclusion Remember, the journey may be challenging, but you're not walking it alone. Each step you take helps you. It can also light the way for others with similar struggles. For ways to support mental health, read 5 Minute Mindfulness Meditation for Anxiety You Can Do Now .

Jump to Recipe This chocolate and avocado cake recipe is suitable for both vegetarians and vegans. It is a low-oil recipe. Oil is only used for greasing the pan and in the optional frosting. Fudgy, Moist Vegan Avocado Chocolate Cake Chocolate avocado cake is cake is rich and creamy.  The cake combines the moisture-retaining properties of apple sauce with the creamy texture of avocado. This makes a rich and moist cake without eggs or dairy. Self-raising flour makes this recipe simpler by removing the need for extra agents.  Easy Vegan Baking: Rich Chocolate Cake Using Cacao or Cocoa Vegan chocolate cake has chocolatey options. Which should you use?  Cacao is the raw form of the cacao bean. It is minimally processed and retains more nutrients and antioxidants. It has a bitter taste and is used in health-focused products. If you like dark chocolate’s bitterness, then this is probably for you.  Cocoa is made from cacao beans. They are roasted and processed, making a product with a milder flavour and fewer nutrients. It's commonly used in baking and cooking for its rich chocolate flavour. Vegan Chocolate and Avocado Cake Recipe Ingredients 1 ½ cups self-raising flour ¾ cup natural cacao (or cocoa) powder  1 cup sugar Pinch of salt (optional) 1 ripe avocado, mashed well 1 cup apple sauce (unsweetened) 2 teaspoons vanilla extract 1 cup water or plant-based milk (I use barista oat) 1 teaspoon apple cider vinegar Instructions Preheat the Oven and Prepare the Pan Preheat your oven to 350°F (175°C). Grease a round springform tin or line it with parchment paper for easy removal. Dry Ingredients In a large mixing bowl, sift together the self-raising flour and cacao powder. Add sugar and sea salt to the bowl and whisk to combine all the dry ingredients evenly. Wet Ingredients In a separate bowl, mix the mashed avocado, apple sauce, and vanilla extract until well combined. The avocado should be fully mashed with no large chunks remaining. Stir in the water or plant-based milk and apple cider vinegar, mixing until the liquid is smooth and well incorporated. Combine Wet and Dry Ingredients Make a well in the centre of the dry ingredients and pour in the wet mixture. Gently fold the ingredients together until just combined, being careful not to overmix. The batter should be smooth but thick. Bake Vegan Chocolate Cake  Pour the batter into the prepared springform tin and smooth the top with a spatula. Bake in the preheated oven for 25-30 minutes, or until a toothpick inserted into the centre comes out clean or with a few moist crumbs attached. Allow the cake to cool in the pan for about 10 minutes, then release the springform and transfer the cake to a wire rack to cool completely. Serving Suggestion Once cooled, dust the top of the cake with a little extra cacao powder or icing sugar for a simple finish, or top it with your favourite vegan chocolate frosting. Serve as is or with vegan ice cream or whipped coconut cream for an extra special treat. Traditional Chocolate Frosting Recipe (Optional)  For those of you wanting something a little richer on top and are less worried about the fat content, here is a traditional frosting recipe.  Ingredients 1/2 cup (about 112g) vegan butter, softened to room temperature 2 cups powdered sugar, sifted 1/4 cup cocoa powder, sifted (optional for chocolate frosting) 1-2 tablespoons plant-based milk (such as almond, soy, or oat milk) 1 teaspoon vanilla extract Instructions Prepare the Vegan Butter Make sure the vegan butter is softened but not melted. This will help you achieve a creamy texture more easily by hand. Mixing If you don’t have an electric beater you can mix by hand. In a large bowl, use a sturdy whisk or a wooden spoon to beat the softened vegan butter. Aim for a smooth and creamy texture, which might take a few minutes of vigorous mixing. Add Dry Ingredients Gradually add the sifted powdered sugar to the butter, mixing thoroughly after each addition to ensure it's well incorporated. If you're making chocolate frosting, add the sifted cocoa powder next, combining it with the mixture until smooth. Incorporate Liquid Ingredients Stir in the vanilla extract and a pinch of salt. Then, add the plant-based milk a little at a time, only as much as needed to achieve your desired consistency. The frosting should be creamy and spreadable. Adjust to Taste and Consistency Taste the frosting and adjust the sweetness or cocoa intensity as needed by adding a bit more powdered sugar or cocoa powder. If the frosting is too thick, add a bit more plant-based milk; if too thin, add a little more powdered sugar. Enjoy your cake!