Boost your Immune System for Winter!

Now it may be the end of February, with Spring just around the corner, but here today in London it’s snowing hard and thick!

snow.jpg

Winter is still well & truly here, so it’s important to know what we can do to keep a strong and balanced immune system to stay healthy and avoid infections for the prolonged cold & flu season.

  • Eat a balanced diet with whole foods.

You need many nutrients to support your immune system, especially as the weather becomes more aggressive. Vitamins A, C, D and E, minerals selenium and zinc, Omega 3s, the list goes on!

Focus on eating your whole foods; Quality animal protein, whole grains, nuts and seeds, and most importantly fresh fruits and vegetables! Superfoods are great too for giving you that extra boost, so stock up on the blueberries and avocados.

I take 8 capsules everyday that consists of 30 different dried and harvested fruit and veg, and 6 plant based Omegas for maximum nutrition. The perfect way to bridge the gap between what we do eat daily vs. what we actually should! (Because who actually eats the BBCs newly recommended 10 fruit & veg per day?)

capsules
For more information on these click here

Did you know that eating the wrong things could suppress the immune system? Thats right, so avoid processed meats, fried foods, soft drinks, processed baked goods, or products with artificial sweeteners or refined sugars.

Get yourself plenty of vitamin C.

Oh look, fresh fruits and vegetables again…They are our best sources of Vitamin C, which help to strengthen our immune system and keep our body healthy. (Do you see a trend here?) Great food sources of vitamin C include berries, citrus, kiwi, bell peppers, and dark green vegetables.

Drink plenty of clean water.

There’s a chance you may have heard this before, but staying hydrated is one of the best things you can do for your health! Many people are less likely to drink as much water in the colder months, and opt for teas, coffees and warm drinks instead, but our body still needs as much of this fluid on a daily basis. Water helps in the production of lymph, which carries white blood cells and other immune system cells.

For an extra boost, and to make it taste more exciting, you can add a slice of lemon, which will provide extra vitamin C, or a number of other fruits too.

Use herbs and spices.

Get extra creative & flavoursome with cooking!

Cook with onions, garlic, ginger, black peppercorn, cayenne pepper, allspice, curry, and turmeric powder. They all contain components that help to boost our immune system and can be bought in your local supermarkets for less than £2!

herbs

 

Maximise your sleep

The body rejuvenates and strengthens when it’s at rest. If you can, sleep 7 to 8 hours a day, and if needed, take an afternoon nap. .Chronic fatigue is known to increase risks of illness, so trust me, sleep well and your body will thank you

sleep

 

Natural vs Medicine

As humans, protocol for us if we get ill is to stock up on a list of drugs that we cant pronounce the name of right?

The truth is, you should do your best to avoid drugs especially antibiotics. They’ve been shown to attack our friendly bacteria in the digestive system (where about 80% of our immune system is located) as well as the bad its trying to fight, which in fact suppresses immune functions. Unless you really have to take them, see if you can find a natural alternative first.

If you have a cold, sip on a cup of hot water with lemon, ginger, and organic honey. You can also get echinacea or zinc, which are great for flu and cold. Make sure you get plenty of vitamin C and drink a lot of water. If you’re taking antibiotics or any other medication, take quality probiotics (which can be found in whole and fermented food and lots of those cute little yoghurt drinks)

Get Sweaty

Ok ok, when it’s freezing outside, the last thing you want to do is go out and go for a run! But there are plenty of other ways to exercise and increase our immune function, our sleep quality, and make our body stronger!

Opt for some home workouts; YouTube has thousands of these to suit your level of fitness and ability, and for most of them you don’t even have to buy any equipment!

exercise

 

Enjoy your life!

Have you ever heard the term ‘laughter is the best medicine’ ?

It isnt just a saying, there is actually method in the madness. Chronic stress and depression can weaken the immune system and makes us more vulnerable to illness, so its important to laugh lots, have fun and take the time to enjoy life!

laughter

Advertisements

7 apps every Network Marketor should have! 

Life in Network Marketing is so much easier when you have a few apps to help you along the way..here’s my top ones. Feel free to add more in the comments! 
Z O O M – This is a connection app a bit like FaceTime but for a group – all training calls can be done on here 💛 (free)


B U F F E R – This is a scheduling app – Schedule posts the night before for the following day, a God send if you work full time like myself – you can choose a time to schedule so that it posts even when you’re not on your phone. Genius! (Hootsuite is also very similar if you want to download that too) – (Free) 

L I V E C O L L A G E – A great app for creating collages and getting creative on your page – make your Social media sleek and professional with this – it is your business after all! 💛 (Free)


P H O T O E D I T O R – A good way to edit pics with effects/colour/blur out your spots or eye bags lol. You can also add basic text to pictures 💛 (Free)


B L E N D E D I T O R – You can use this app to add our brand logo to photos 💛 (free)

P I N T E R E S T – Full of Inspo and amazing pictures of women/boss babes/food recipes/workouts the lot to snap up your page and keep it varied 💛(Free)

 W O R D S W A G – Literally my fave app ever! You have to pay £2.99 for it but it’s so worth it. You can make creative, colourful photos and super professional pics 💛

Brand Launch is coming!

3 weeks to go until I launch my female entrepeneur network and I’m too excited!

It’s going to be a network that provides ideas, tips, advice and techniques for female boss babes to excel in business! 

I’m in the midst of discussing  Some promotional freebies to give away on the launch date. 

I have my Logo design slot booked in to create something mega!

Big things are coming!! 

If you have any creative branding ideas or tips that you would like to share to help make my launch the best ever, please feel free to comment below or even add me on Facebook to get more news about the launch event.

Search Lauren K O’Donoghue
LwL X 

The Many uses of a Cucumber

Cucumbers…to think that for all these years we’ve only been popping them in salads..

1. Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give
off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5. Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a
Few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers
have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.

8. Have an important meeting or job interview and you realize that you don’t have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks
great but also repels water.

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10.Stressed out and don’t have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber will react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don’t have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemicals will kill the bacteria in your mouth responsible for causing bad breath.

12. Looking for a ‘green’ way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the
shine, but is won’t leave streaks and won’t harm you fingers or fingernails while you clean.

13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

How crazy is that? 13 different uses! It’s a shame I don’t like the taste but hey, I can use it for other things now!

LwL x

Sightseeing in Nha Trang

It appears that there are 3 main tourist spots that get circled around Nha Trang. A lot of places operate half day tours that cost around 1.3 million dong (£40). What with us being ‘travellers’ and all, 40 quid for half a day out just couldn’t be justified. We therefore popped on our walking shoes, GPS in hand and headed straight for the hotspots
Here’s a map to give you an idea of our day. 

  
We headed to the Long Son Pagoda first, this was approx. a 3.5km walk from our hotel.

Long Son Pagoda

One of the oldest and biggest pagodas in Nha Trang. It was built in 1886 but has more recently been dedicated to the monks and nuns who died protesting against the US supported Diem regime. 

  
I’d be lying if I said I was unbelievably impressed by this site but that’s just my opinion. Let me know when you visit? 
  We then climbed the 152 stone steps leading to the giant white Buddha sitting on a lotus blossom. It really was giant! We also had great view of the whole city from here and we passed some other cool stuff on the way up too.

We stopped for lunch after this in a random restaurant that we found. It was really hard to find somewhere to eat around this area, we were looking for ages! 

The benefits of walking everywhere is that you truly get to explore the place you’re visitong. We see some great sites along the way

  The Cham Towers were a further 3 or so km. We weren’t sure if this was walkable. As you can see from the map, there is a motorway and an island to get past beforehand, but we decided to take the risk. This was actually super easy so don’t be put off by this. The bridges had pavements and so did the busy roads. 

Cham Towers

The Po Nagar Cham Towers is a sacred Hindu site. The towers were built between the 7th and 12th century in honour of the Cham Princess. Today it’s still used as a pilgrimage for the local people. 

  
I loved this place, so much detail on the buildings and lots of scenery to enjoy. 

  
Entry fee: 22,000 dong

Dam Market 

On our way back we popped into the Dam Market, the famous trade centre of Nha Trang.
The market is a circle shape with stalls both in and around the circle. Expect all the obvious merchandise being sold here. 

  
I’d say it was approx. a 12km walk all in all. We did the whole day in the space of 4 1/2 hours; including a stroll along the beach and a cake stop on the way home. 
Our total day cost 275, 000 dong (£8.60). This included our lunch, fluids for the walk, 2 big cakes and entry into the Pogar Towers. 

I also lost about 200 calories. Well, before I ate the cake. That was my reward for the exercise ha.  

That means we saved over £30 each by avoiding a tour!

You may have seen some memes taking Facebook by storm recently. So I’m going to join in, as I feel I deserve one. 

 
LwL x 

Dong vs. Dollar: don’t get conned! 

In Vietnam, the used currency is Dong, but also American dollars. As if it weren’t hard enough trying to work out how much to the pound it is, we are also faced with another currency here. 

Tours, hostels and hotels around town are displayed in dollars. Shops and restaurants are generally advertised in Dong, with the exception of some places having both currencies displayed. 

This means that if you are not American or Vietnamese like myself, it gets really difficult to try and work out not only 2 but 3 different conversions, especially if you have bought both currencies. 

As a result of this, you could potentially get conned out of money or highly confused at the very least. Unfortunately this happened to us as soon as we arrived in Vietnam. 

On our way from the airport to Hanoi city centre, we somehow managed to be conned out of 1,980,000 Dong (£60) before we even arrived at the hotel! This was because the driver took my money off me as I was counting it (quite rudely as I was slow and he was getting bibbed) and decided to use both our dollars and dong together to make up a fee. Thanks to this we ended up paying £73 for a cab instead of £13!

Some words of wisdom and top tips from me to avoid any confusion: 

1. Be aware of your money and how much it converts to (the iPhone app converter+ is really useful and can be used offline). Do this before you need to give any out. e. g sort on the plane, in the airport etc. 

2. Be prepared with money you are to pay (get it out ready when you are going to buy)

3. My recommendation if you have both currencies is to take out one or the other for day/night trips and never combine the two. 

4. Work out which currency works best for what you are buying.

5. Be aware of the exchange rate (it can change everyday! 

You also want to take into account that change is given back in Dong so unless you have the right amount of dollars to pay for something, it may not be worth it. 

Hope this helps. Has anyone been victim to this before with currency conversions and being conned?

LwL X 

5 things to do on a night in Bangkok

I spent my second time in this city for the past day and a half. Although its one of my least favourite places I’ve visited in Thailand, I admire it and I will never forget the first night i walked in to Ko San Road. Culture shock city.  

  
When travelling across Thailand it’s very likely that you’ll see Bangkok more than once, as it is a main hub to travel North to South (We’ve just arrived in Chiang Mai). 

After spending a total of four nights there between two trips, I have come up with 5 things that I would recommend to do on a night in Bangkok. 

  

1. Buy friendship bands

If you’re with a group this is a must, or if you want to take small presents home. Many stalls do 25 baht each or 5 for 100 on bracelets and different necklaces. I am yet to see anywhere cheaper than that. I grabbed 5 of these for my friends back home, they don’t take up hardly any space in my bag either. Winning. 

2. Get a Thai massage

I spent a whole month in the South of Thailand and no where is cheaper for a massage or for shopping than Bangkok. A 1/2 hour shoulder, back and neck massage is just 3 English pound. (I have a further post to come on my Thai massage experience)
  
3. Grab a bucket (or 2, or 3) on the street

Street vendors off of Koh San road are much cheaper, you can get a bucket of rum, Coke and red bull for just 150/200 baht. If you want to take a stroll with a drink down the strip, this is the way to do it. Bars can charge as much as 350 baht a bucket. 

   
 4. Eat the street food

40 baht for a chicken pad Thai made fresh in front of your eyes? Yes please. Not only are the vendors 3x cheaper than going in a restaurant, the food tastes twice as tasty! 

  5. Beetle on a stick? 

Bear Grylls eat your heart out. There are many a stalls that serve some lovely insect treats! With a varied range for you to choose from, including small maggots and scarily oversized cockroaches, I’m sure you’ll find something that ticked your fancy. 

I have to admit, I’m a scaredy cat and failed to have one of these but the boys did. Go for it if you’re brave enough. 

Any other recommendations for Bangkok? Feel free to share below!

LwL x