clean life clear mind

life hacks & inspiration for a cleaner more beautiful you

[cleanlifeclearmind]

I would love to be able to say that I spent the weekend basking in a glorious watery November sun in the above park. Unfortunately, things didn’t quite work out like that: the rain pelted the grey London streets all weekend, and my mind was on a stack of work I have in the to-do box.

I did do some thinking though. This was mainly around evidence-based science, which has been such a fundamental principle for me ever since I learned about it years ago. But it’s taking up more and more of my headspace as time rolls on. As I look around me, at the products I come into contact in my daily life, I’m starting to hold them to higher scientific standards. I don’t want to know that *insert name of generic women magazine here* says I should eat cranberries, or put blueberries on my face, I need to know *why*. I need proof. I need science.

As a society we need to start holding the companies who produce things coming into contact with our life world more accountable for producing real evidence for the what’s and why’s. These are my Monday musings… More to follow, surely.

yours, g xo

[cleanlifeclearmind]

Well, I've not posted for over a week, since my last post about being sick with a viral flu-like illness. The reason I haven't been around is this: it got worse, and I ended up in hospital. I'm back on the road to the recovery now, and today enjoyed a beautiful lunch basking in a rare sunbeam here in gloomy, wintry London (the above photo of a beautiful rainbow striking my face was taken by my lunch buddy, classmate, and friend Gönül). That lunch was of soup and bread, and it inspired me to explain why this is such a great post-illness meal, so here goes: 1 | Soup is liquid, and has a high water content. This helps hydrate you, which is critical in everyday life, but even more so when recovering from illness. 2 | Soup is nutritious. It has little to no fat in it (unless you're putting bacon into it, or adding cream) and most varieties are chock full of veggies. These deliver micro nutrients such as minerals and vitamins, which help your body do all manner of things, such as fight infection, and repair itself, as well as maintain health (many enzymes -the body's biological catalysts- use trace metals and minerals as "co-factors" - critical aids without which the enzyme either functions sub optimally, or not at all). 3 | Brown bread delivers complex carbohydrates. These are harder and slower for your body to break down, and are made of sugar molecules which provide you with energy. Because brown and wholemeal breads are "complex carbs", they act as slow-release energy sources. Perfect for when you're feeling like you're running on empty. Hopefully this convinced you soup + bread is a great option for getting over your winter ailments... I know I'll be sticking to it over the next few weeks. yours, g xo

[cleanlifeclearmind]

When life gives you lemons (or raging viral juju that I'm affectionately called my co-flu), you make lemonade (aka go to Starbucks and buy chai tea latte). This week I have one glorious 5-day period of class-free life, which after an intense start to grad school is very welcome. But my body thought it'd be too easy to coast through that. Oh no. So it gave me the swellings, aches, pains, and sneezes. Brava biology, brava (yes I like to think that if the field of biology had a gender, she'd be a woman). So all this got me thinking about taking care of ourselves during this autumn-to-winter season. I don't take any vitamin supplements, as studies have shown that all things being equal (keep in mind these studies are *hard* to perform), taking them actually lowers life expectancy. That and they're kind of a pain to remember every morning. What are ways that I do guard myself against the winter nasties? Let's take a look: 1 | Hydrate. Hydrate. And hydrate more. Tea is king, in my home. Oh and the antioxidants. The little loves. 2 | Dress in layers. Overheating and freezing your arms off in a cyclical manner as you go about your day puts strain on your body to keep up. Dress in layers and adapt to your environment to maintain a comfortable temperature. 3 | Eat right. No, seriously. Fruit & veg are so important because they deliver you vitamins in the best form that the body absorbs most easily. We still haven't found a way to absorb the beneficial molecules we need like vits and minerals better than through our diet. 4 | Say no. It's darn easy to get caught up and run yourself into the ground. If you start feeling run down, catch yourself, and treat it as a warning sign you're doing too much. yours, g xo

[cleanlifeclearmind]

Tea is so much more than a beverage to the British (and many other cultures, too). Tea is an institution, a past-time, and accompanies us through our trials and triumphs. I am (in case you hadn't guessed) a huge tea lover, and have come to develop my little preparation foibles over the years which I believe help make a truly delicious cuppa. Read on for my tea making tips! + Boil fresh water, every single time. This might be psychological more than anything else, but I believe boiling a fresh pot, rather than reboiling water makes for a better taste. + Check your tea's best before date. Tea which is "past" probably won't be putrid, but it will lose its taste and fragrance as time passes. For the freshest cup, throw out your old bags. + Use your absolute favourite receptacle. My father educated me in the merits of drinking from fine china, and I agree with him that tea from a china cup and saucer is just sublime. Another wonderful solution is the glass cup, or even doubled-walled glass cup (as my lovely friend Asher recently gifted us for our housewarming!). Your favourite mug is, of course, always a great choice. Mine is large, and has Piglet on it. + Ignore all the rules. I believe in drinking your tea however the heck you want it! Splosh in your milk, brew 'til its stewed, go crazy, and don't get so hung up on the "etiquette of taking tea" that you forget to prepare a beverage you truly love. + Invest in empty tea bags! You can buy individual tea bags which are made for you to place loose tea in, without having to use a metal strainer or special pot. These are incredibly useful and allow you to make special brews on a one-cup scale. Hurrah! yours, g xo

[cleanlifeclearmind]

Yesterday I sat and meditated on this bench for 10 mins in central London, and it was glorious. My new favourite app? Headspace. The first ten guided meditations are free, and it costs a few £/$ per month thereafter (I.e. the price of a latte at Starbucks - I know what I'll be choosing). I will be buying, because it literally saved my day yesterday!

[cleanlifeclearmind]

Sleep is like the love the dumb dude at the beginning of the chick flick throws away: you didn’t know you wanted and needed it so much until it’s gone. This past year I suffered from terrible sleep problems, which mainly took the form of not even wanting to go to bed for fear of the nightmares that would ensue. After a while, you become so tired, and start to suffer from low mood, which in turn introduces self loathing (a vicious cycle indeed). Here is what I’ve learned through personal experience about getting a better nights sleep:

+ Time helps heal wounds. Sometimes what ever is on your mind will dull with time.

+ Staying positive helps. When your head hits the pillow, and you’ve closed your eyes, make a mental list of the 5 things you loved most about your day.

+ Burn a candle. Go to bed and enjoy its glow, and scent too if you can. The soft light is soothing and you only have to blow it out before going to sleep, instead of getting up to turn off the light. (Please exercise caution, don’t fall asleep with the candle burning. Works best when you don’t live alone and someone can check on you).

+ Turn off TV 1.5 hours before lights out. It is just too stimulating and will set your mind racing. Indulge in a calming activity that you enjoy, e.g. knitting, listening to relaxing music, or meditating.

+ Bathe to calm your body and mind. Taking a warm bath after your day is done is a wonderful ritual which helps your mind understand your tasks are done, and it’s time to unwind. Being mindful of the water and bubbles against your skin is a great way to simply be in the present moment. Try not to sit in your tub ruminating on your problems, but see it as a sanctuary of peace.

+ Use lavender. I know it sounds cheesy and you’ve read this everywhere, but it works. My favourite lavender thing is a small hand made pouch my friend Bonnie Kate (www.bonniekatewolf.com) made me from beautiful Liberty fabric. It is stuffed with fresh lavender and beeswax, and fits perfectly inside my pillowcase for inhalation of the scent all night.

yours, g xo

[cleanlifeclearmind]

Take some time to do something you love this Sunday. I had my me-time last night, and spent it knitting this cable poncho (and yes, it's a gift from me, to me!). Happy Sunday!

[cleanlifeclearmind]

Go forth, be happy.

[cleanlifeclearmind]

Today is a new chance for happiness. Send that message, hug that person, say what you truly feel, listen completely to that beautiful song, sit with yourself. You will and can find true joy in the simple things. Happy Friday.

[cleanlifeclearmind]

If you’ve noticed hand lettered illustrations and sweet quotes about being nice set against a crystal clear photo backdrop peppered all over the internet (Pinterest, you cruel mistress), then you’re not the only one. And while we could all benefit from rembering to extend just a tiny bit more kindness or patience to those around us, what about self compassion? Motivational images promoting this have started to blossom across the image-rich social hubs (Pinterest, Tumblr, etc), and I for one am glad of it. Whoever you are, you play a plethora of roles in your life: maybe you’re a girlfriend, a husband, a friend, a student, a graduate, a bridesmaid, a waitress, or any number of other things, but it is important not to lose sight of the most fundamental of identities: you are a beautiful human being. No one else has walked your path, and no one else knows how your pains and successes have sculpted you. Being self-compassionate in a world that pulls on your attention constantly is not only nice, it’s necessary. Here are some ways I try to practice self compassion daily:

+ No self deprecation. “I’m useless”, ” I can’t do that”, and other negative phrases have no place in your mind if you are to cultivate self compassion.

+ Focus on positives. Relating to the last point, if you fail at something, try to find one lesson you can take from the experience. Failure = growth, and is nothing to be ashamed of.

+ Learn to say “no”. Knowing your own limits allows you to give the tasks you do take on your all, and keep time aside to enjoy being you.

+ Reflect. Once a week I try to reflect on things I did well during the past 7 days. Sometimes I can only find a neutral lesson learned, but this is still better than reverting to self loathing tactics.

yours, g xo

[cleanlifeclearmind]

Sometimes, you just need a little luxury to get you through. For me, today this took the form of a pastry filled with crème pâtissière and chocolate chips, accompanied by a large cup of hot black tea. I hope you show yourself self compassion today if you deviate from your clean diet plans, and that you have a happy Wednesday!

[cleanlifeclearmind]

This morning is another heavy grey one here in London, and I find myself casting my mind back to the summer, when everything around me seemed to radiate colour and vibrancy. I adore this postcard I found in Paperchase this past August, and didn't even have to heart to send it to anyone - it inspired me too much!

So how can we stay inspired when the nights roll in earlier, the rain falls thick, and everything seems to be tinted with the onset of winter? Here are my top 4 tips:

1 | Surround yourself with beautiful things. This postcard cost me 60p (less that $1) and it brings me happiness. Inspiration doesn't have to cost a lot, but it should mean something to you!

2 | Take a small portion of your day, every single day, to spend time doing something you love. Just for the love of it. It might be 5 minutes on Pinterest, a few rows of knitting, or cooking a simple, tasty meal. Inspiration comes from within too - you are more powerful than you know!

3 | Listen to music that touches your soul. Stick on the headphones while you're working away, or on your commute.

4 | Don't underestimate the power of scent! Certain scents can take us back in time, and we can use our sense of smell to create new memories linked to certain odours. I have one perfume that transports me back to Hawaii every time I spray it, because I wore it there everyday. Start a new tradition, or relive a great memory.

yours, g xo

[cleanlifeclearmind]

We all know eating more fruit and vegetables is a good thing. They deliver a healthy dose of fibre, oodles of vitamins, and a sweet note thanks to the naturally-occurring sugar called fructose. The human gastrointestinal tract has fewer transporters for fructose than it does glucose, the type of sugar found in processed foods, and as such less is absorbed into the body at equal quantities ingested. This means fruit sugars will cause less of a spike in blood glucose levels than their refined counterparts (although they should still be consumed with moderation to guard against risk of insulin-insensitivity and the onset of metabolic syndrome). This summer I made the switch from sugary preprocessed breakfast foods to cereals high in fibre coupled with fresh fruit. I feel fuller, healthier, and more satisfied with my meal, and have noticed it keeps me going for longer than a granola bar or muffin grabbed at the coffee shop on the way out. But let's face it, life is busy, the winter nights are rolling in, and it is just dang hard to find the motivation to get up 10 minutes earlier to cut fruit, right? I'll let you in on my little secret: prep in advance, use Tupperware, and never look back. Sit at your table while watching TV or listening to music the evening before, and prep your fruit into airtight containers for consumption the next morning. Upon awaking to a grizzly grey morn, toss the fruit over your cereal or a plain yogurt, and instantly feel refreshed and energised as the sweet crunchy morsels explode under tooth. Enjoy! yours, g xo

[cleanlifeclearmind]

London’s skies have turned to black tonight and the clouds hang heavy under the autumnal rain. My favourite thing to do on nights like these are drink tea: it warms my hands and my heart!

About 1 year ago I traded a lot of my black tea for its green counterpart, seduced by its antioxidant superpowers, notably provided by the abundant molecule epigallocatechin gallate (EGCG, for short). This supplements my bodies’ natural antioxidant defences, and helps to protect my cells constituents from oxidants present in daily life (alcohol, pollution, etc).

It is considered by many as an acquired taste, but I have a tip for getting the hang of drinking it: choose floral varieties! My favourite is jasmine, which reminds me of my adolescence which was largely spent drinking hot water poured over loose leaves in the Vietnamese cafés of Paris’ 13th arrondissement. Moreover, sipping something I love helps me reach my daily hydration goal of 2 litres, and the combination of EGCG and water really makes my skin glow.

yours, g xo

[my-quotes-about-life-deactivate]

[cleanlifeclearmind]

Happy Saturday!

[cleanlifeclearmind]

We're all familiar with the old adage "breakfast is the most important meal of the day", but its also a hard time in the day to concentrate on eating healthily! We are bombarded with a plethora of sugary and fatty foods, and fighting the conveniences of these solutions even in some small way can seem impossible as you drag yourself out of bed on a cold fall morning. Here are three things I've started doing to help make my breakfasts cleaner: 1 | Replace any refined sugar with honey 2 | Ditch sugar-coated cereals in favour of fibre-rich equivalents which also feature dried fruit, adding a wonderfully sweet note while diminishing the glucose load refined sugars deliver 3 | Add a few fresh berries to start your 5-a-day programme from the very beginning of your day (more on this next Monday, when I'll write about how to manage this step) Happy Friday! yours, g xo

[cleanlifeclearmind]

Fall is my favourite season of the year. As Charles Dickens wrote about the spring “it was one of those March days when the sun shines hot and the wind blows cold: when it is summer in the light, and winter in the shade”, so too does autumn play that inter-season dance. Because the leaves have been turning gold and crisp, and I’ve been enjoying the season so much, I thought I would share 3 tips for making the most of a mindful fall moment:

1 | Wrap up in your favourite shawl, be mindful of how it feels against your skin

2 | Go leaf stepping and enjoy that sensational crunch underfoot

3 | Find yourself a patch of light, and close your eyes for 2 minutes. Feel the heat on your skin, the breeze in your hair, and be all there

yours, g xo