My Favorite Healthy Pantry Essentials

8 years ago I stopped eating meat and fish. With the time, and after trying and exploring new tastes, I stayed with the choice of eating 90% plant-based and about 10% animal-based products.

For me personally the plant-based cooking brings abundance of benefits and it tastes great. I have learned few tricks and one of them was to stock my pantry with key ingredients which I always have on hand.

Rice – wild, brown, black, or white basmati – I stock of all them. The darker rice will be reach in fiber folate and magnesium, the white basmati rice will be very light to digest and a good option for everybody wanting to switch to healthier diet.

Oats – I prefer the gluten free option , but either are a great source of plant protein, as well as important minerals, fiber and antioxidants. I love them as a porridge, as a base for pancakes and many other baked goodies.

Ghee and coconut oil – both are very easy to digest and boost our immunity. Will perfectly replace the butter/oil in the kitchen and skincare product in the bathroom. They are very good fats for cooking at high temperature and for backing. I will use the coconut oil during summer time and as soon as it gets firm I switch to Ghee. The reason for that is an ayurvedic approach saying that coconut oil, when firm, will block the body fluids circulation channels.

Hemp seeds – I add them to my porridge or smoothies. They are rich in essential amino acids and have very well balanced ratio of omega-6 to omega-3. With they mild and nutty flavor they make a perfect ingredient in raw snacks. Rich in vitamin E and minerals.

Beans and legumes – excellent source of potassium, protein, fiber and antioxidants. They will stabilize blood glucose level and control your apatite for few hours. I buy them only dry and never canned or in jar. Important is to always soak them as indicated on the label and cook in high pressure-cooker. For people having digestive problems it is better to start with small portions and with lentils, which always need to be prepared with spices like cumin, fenchel or cardamom.

Nutritional yeast – this is definitely a pantry essential that not only tastes good but also have many health benefits. Great source of protein, B vitamins and trace minerals. It is naturally low in sodium and calories, as well as fat-free, sugar-free, gluten-free and vegan. The cheesy flavor is perfect addition for any pasta dish but not only that.

Dates – these dry fruits have amazing benefits for digestive system , hearth and adrenals health. I am almost never out out dates and use them for raw cakes, smoothies and as snack between the meals.

Ginger – my hero in the kitchen. I drink ginger water, use when cooking my lunch or dinner, add to baked goods and put in my coffee creations. Ginger increases digestibility of the food, expels mucus from the body, helps to fight infections. Ginger is great when you feel cold, or you have cold feet and/or hands, it will warm you up from the inside.

Honey - if organic, unfiltered, natural, unheated and raw – will contain minerals, trace minerals, vitamin, enzymes, antioxidants, probiotics. Honey fights bacteria, viruses, fungus. It is a true antibiotic created by nature. Do not buy Honey at the regular supermarket but from your local beekeeper. One tip - do not put it in a hot water. Anything more than 42 degrees will deactivate its enzymes and destroy most of the vitamins.

Wild blueberries – very high in antioxidants, protective against cancer and a fantastic brain food. The wild blueberries will be smaller from the ones you find at a supermarket and superior in their health benefits. I buy them frozen to have them available all year long.

Look at everything you put in your body as a type of fuel and ask yourself, what and how I am feeling with this? Important, you go after your taste and enjoy it.


If you would like to talk more about nutrition and health with our health coach Ewa Velija,

Eliza Joanska – Fast Fashion & First Impressions

Fast Fashion & First Impressions

The world as we know it is in the midst of a huge transformation, and the fashion world is changing along with it.

One of the positive aspects of the Coronavirus (yes there are some!) is the opportunity we’ve been presented with to reflect on what’s really important in our lives, and the impact we’re having on the planet. And in the case of the fashion world the reflections have been around ‘fast fashion’.

At last the ethical and environmental impact that ‘fast fashion’ is having on consumers and on the planet is being discussed at a higher level by prominent figures in the fashion world. With the mass production of ever changing fashion collections it feels, to many, that there’s also a manipulation of the consumer to have to buy, buy, buy in order to keep up with the latest trends.

In a recent open letter Giorgio Armani shared:

“The decline of the fashion system as we know it began when the luxury segment adopted the operating methods of fast fashion, mimicking the latter’s endless delivery cycle in the hope of selling more, yet forgetting that luxury takes time to be achieved, and to be appreciated. Luxury cannot and must not be fast. It makes no sense for one of my jackets or suits to live in the shops for three weeks before becoming obsolete, replaced by new goods that are not too different. I don’t work like that and I find it immoral to do so!”

Change begins at home

Because of the ‘fast fashion’ cycle many are caught up in, we completely lose sight of what clothes we already have. So, an important question to ask yourself is whether more really means better? 

Before you can change your purchasing habits, you first need to look at where you’re at right now with the clothes you have. Now is a great time to have a good spring clean through your wardrobes and draws, to get clear on what items actually fit, what ones you actually like and which ones are really suitable for your body shape. And how about the colours – do they suit you and lift your complexion or do they drag it down? 

If you’re struggling with items and can’t make a decision whether things need to stay or go, enlist the help of a stylist for some professional advice.

Making a first impression 

The saying, ‘dress to impress’ is a very true one. Whether we like it or not, people make an initial snap judgement about who they think you are as a person, just by the clothes you wear. Before you’ve even opened your mouth and uttered a word, your style will be speaking for you and will leave an ongoing impression long after you’ve gone. Therefore getting clear on the pieces you have in your wardrobe will allow you to put multiple great looks together, ready for specific occasions when making that first impression really counts. 

And what about the position we’re in right now when so many of us are working from home. It’s tempting to think that your appearance doesn’t matter at all, but in reality if you’re still meeting people online in a professional capacity, then you need to make the effort to look the part! 

As an experienced stylist, image consultant and designer studying at the Accademia del Lusso in Milan, I’ve been exploring the work-from-home vibe and where the balance can be struck between comfortable and stylish. 

To cover both bases, I see the clothing sweet-spot for women and men as casual elegance. But what does this actually mean?

Casual Elegance for Women

There are so many online shops that offer elegant tracksuits and beautiful loungewear. Of course the quality and fabrics will depend on your personal budget, but regardless you can still find brands that are super stylish. 

I personally love Chiara Ferragni, who’s an Italian influencer and designer. Her motto is comfort but also elegance. There are also shops like Zalando, that offer multiple brands under one virtual roof. But, in the spirit of not buying into ‘fast fashion’, casual elegance also means a pair of jeans and a nice elegant top, which are items I’m sure everyone already has in their wardrobe.

Casual Elegance for Men

Again in the online space there’s plenty of shops for men to explore. Jeans and a smart shirt or t-shirt are a comfortable and stylish combo that most men already have in their wardrobe. But if nothing you have really hits the mark, I highly recommend Massimo Dutti as a brand that I love and is quite affordable. But again, be mindful not to buy into their ‘fast fashion’ changing collection. Instead take time to mix and match some new pieces with things you already have, and keep an eye on colours that suit your skin tone and feel on brand with the image you’re wanting to portray.

For men and women alike, at this time of year when temperatures are getting warmer, my advice is to opt for light, natural materials such as linen, cotton or silk – these allow your skin to breathe and eliminate the worry of any sweaty patches! 

So, those are my tips for today – I hope I’ve given you some food for thought and you’ll be checking in with your own spending habits and the first impressions your style is making. 

If you have any questions please feel free to reach out to me via either of my online platforms or and I’ll be happy to answer them for you. 

Oh, one last thing before I go. If you haven’t yet heard of Discovernewu I’d love to invite you to come and take a look. It’s a digital platform I’ve founded that supports men and women with discovering new and fulfilling potential in their lives. I’ve put together an amazing team of experts that I collaborate with to help our clients thrive in the areas of physical and mental health, careers, communication, money, and making impactful first impressions. We provide bespoke mentoring packages, specifically designed to uplevel and improve the quality of our clients lives. if you’re curious to find out more.

Abundance is Your Birthright 

Abundance is Your Birthright 

Author: Ilana Jankowitz - Mindful Money Coach

Truth alert – abundance is your birthright!

However, through our lives we unconsciously create money blocks that prohibit its flow. As a money coach, a tool I use is to define Archetypes. These help my clients understand themselves more deeply and what’s holding them back from an abundant life.

Today I’m sharing 13 money blocks that stop us creating the wealth, health and happiness we desire – some will be obvious, and others less so. If you’ve taken my Money Quiz, you’ll notice most of these traits show up with the Martyr Archetype (which is often a prominent one for women!).

1. Setting boundaries

I shared about this in a previous blog, so you can read more there. But needless to say, this is very important to master!

2. Dysfunctional family loyalties

Constant rescuing of others out of a false sense of loyalty does a huge disservice to yourself, your business and, in reality, to the people you’re rescuing!

This is serious self-sabotaging behaviour, because finances you really need to invest in your business growth, are being syphoned off to other places.

3. Unable to receive

When someone pays you a compliment how do you react? Do you shrug it off as nothing or graciously accept and say thank you?

How you handle this says a lot about how open you are to receive. If you find it hard and uncomfortable you need to work on this. To receive abundance, you must show you’re ready, willing and able.

4. Not knowing your niche

If you don’t know who you serve and how you serve them, it’s almost impossible to have an abundant business.

Get yourself out and network regularly. If that’s not possible then ensure you have a well-crafted profile on your social media pages that speaks really clearly to your ideal clients.

5. Unhealthy comparisons

We all know it’s not healthy or helpful to compare ourselves to others, yet we still do it!

Instead, take that energy and use it to find authentic opportunities and ways to collaborate with others who are a great fit for your business.

6. “I’m undeserving and unworthy”

Remember abundance is your birthright! So, repeat after me...

“I am worthy. I deserve this!”

Write it down, put it somewhere to remind you every day and say it out loud to really reinforce the words. Combine this with a daily gratitude practice, and you’ll have a powerful way to shift this block and call in abundance.

7. Not charging your worth

Unless you’re in the first few months of business, please, no bartering and no exchanging your services. You have to realise and charge your worth!

8. Say goodbye to procrastination

Brene Brown says, “When perfectionism is driving us, shame is always riding shotgun and fear is the backseat driver!” Procrastination is fear (‘false evidence appearing real’) – it stops you from taking action and creating abundance. Stop waiting and start doing and watch your abundance explode!

9. Not showing up

If you want business growth you need to get up and show up every day – no one is going to do the work for you! Catching up on your latest Netflix episode will not create abundance! So, set your working hours and get to it!

10. Being a people pleaser

The only person you need to please in your business is yourself! Yes, it’s important to aspire to have satisfied customers, but not at your own expense.

If you find someone really hard work, likely they’re not your ideal client. You’ll have a gut instinct about this – listen to it!

11. Doubting yourself

Believe me, you can do this!! Overwhelm creates doubt, so set yourself clear intentions each week and cross them off as you achieve them.

An accountability buddy or business support group is super helpful as well. Find people who believe in you and will encourage you to keep achieving.

12. Thinking small

How are you keeping yourself small? It’s time to think big, dream big and set big goals for your business. Set goals for this year, next year and 5-years from now.

And if you need help, ask for it! Not asking drastically limits your capabilities of growth.

13. Overwhelm to burnout

So many women with a strong Martyr archetype have had, or are close to, burnout.

Seriously – you’re meant to make lots of money in your business but overwhelm stops abundance in its tracks! Understanding your money behaviours and beliefs, and taking practical steps to reduce overwhelm, will clear those blocks and let abundance in.

If you resonate with any of these points that our awesome Money Coach, Ilana Jankowitz, has shared and are intrigued to discover how money coaching can help you, to visit her profile page.

Job Seeking in Times of Crisis – Tapping into Abundance

Job Seeking in Times of Crisis: Tapping into Abundance

Author: Antonio OlivaCareer Coach

Job seeking in times of crisis can often seem like a counter intuitive thing to do, and many people find themselves asking, “Is it even possible to find a job during a recession?”

In 2008, wanting to make a major career switch, I enrolled on a Master’s degree in Energy Management, which I was confident would enable me to get a brilliant job in the area of sustainability. Things turned out very differently however, and instead I experienced a year of unemployment at the end of my course.

Struggling in a Crisis

The 2008-9 financial crisis was the worst economic disaster since the Great Depression, and very little was being invested in saving the world from pollution. I struggled to land a job and started to doubt my career choices. My situation wasn’t much different from that confronting many people today. I eventually ran out of money, which meant that I couldn’t afford to travel, eat out or go to the gym. I spent most of my time in lockdown at home applying for jobs I wasn’t getting. I felt lost and underwent a crisis.

Did you know that the noun ‘crisis’ comes from the ancient Greek word krisis, meaning ‘turning point in a disease’? There couldn’t be a more relevant topic in the current circumstances! At such a moment, the person with the disease could either get better or worse – it's a critical moment in which decisions need to be taken.

Ask for Help

My crisis brought me to an important decision – to ask for help. I found a brilliant coach who showed me how to change my way of thinking and challenge my assumptions by looking for alternative solutions to problems. In my case, to focus on the abundance of opportunities instead of the scarcity of options. I eventually found the most rewarding job I ever had, despite stiff competition and the difficult economic situation.

Given the potential for recession, we are now in an environment where there’s a growing concern about whether there will be sufficient jobs. While I think that there might be less vacancies in the immediate future, I prefer to see this issue through a different prism – there is still an abundance of opportunities.

Cultivate an Abundance Mindset 

While it might feel strange or overly optimistic in the current situation, thinking positively and tapping into an abundance mindset will keep you focused on finding the right opportunities, rather than settling for second best or not finding anything at all because you’ve convinced yourself that it’s impossible to land a new job right now.

Do you know who gets recruited during economic dislocations? Those who keep applying rather than giving up. If you haven’t started yet, there’s no time to lose – applying yourself repeatedly and consistently is the key to success. Trying to identify the best time to get hired is pointless. Just start searching. An organization will ramp up or scale down their recruitment based on their strategic plans for the year, not solely because of a virus.

To be a successful job seeker in this climate, you need to be calm, patient and proactive. For those willing to engage in some measured risk-taking, I would be glad to offer some suggestions. I’ll be posting my ideas for successful alternative ways to find a job over the coming weeks. Stay tuned.

If you’d like to find out more about our brilliant Career Coach, Antonio Oliva, and the first class coaching he offers,  to visit his profile page.

Best Outfit Ideas for Christmas

Christmas parties are the perfect excuse to go out of the way in terms of dressing. Eliza Joanska is one of the best personal stylist can guide you what to wear on Christmas to look beautiful, eye catching, and stunning. Gold boots for lunch, sparkling stone earrings for dinners and platform sandals for brunch, you’re free to wear anything you like during the holiday season. So how can you settle for anything less than spectacular?
A list of Christmas party outfit ideas for all the beautiful women out there. Take a look.

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How to select a perfect dress to gift on this Christmas

Despite all the festive cheer and time with loved ones that come with the Christmas holiday season, it can also be a stressful time if you plan on buying gifts for everyone in your life. Choosing a gift for a boss or coworker who makes your 9 to 5 a lot more enjoyable, your extended family or devoted best friend, giving a gift is one of the most simple, yet meaningful, ways to say thank you.
Eliza Joanska is a well-known personal stylist who will tell you the best advice about how to pick up the perfect dress for someone special.

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What Color To Wear on New Year’s Eve According To Eliza Joanska

The most cherished holiday of the year for many people in the New Year. Many fashion designers are preparing for the New Year’s arrival in advance. Every year, the last day of December brings the excitement of New Year’s Eve celebrations.

Whether you plan to ring in the New Year by standing outside in Times Square, having an intimate get-together with your closest friends and family or attending a large-scale bash, New Year’s Eve is the ultimate reason to put together a fun and lively outfit.
Are your looking out for the perfect dress to shine brighter than any diamond on this special night? Hire Eliza

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