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On The Blog

Wednesday, 1 January 2025

10 Lessons I'm taking with me into the New Year


Hello to my incredible community, 

Happy New Year! Can you believe it's already 2025?! The past year has been filled with countless moments of growth and learning, but we made it! 

As I reflect on the past year, I'm constantly being reminded of how important it is to slow down, reflect on our experiences and express gratitude for our journey. Life has a way of rushing past us if we let it, but when we mindfully choose to pause, reflect and give thanks, we can truly appreciate the beauty of our experiences and the strength we have gained along the way.

Each year brings its own challenges and joys, and with them, lessons that shape how we approach life, love and growth. 2024 has taught me invaluable lessons about embracing life's imperfections, holding onto my passion, setting boundaries and living in the present moment. It has shown me the power of kindness, the importance of prioritising peace and the transformative effect of self-work and determination.

Here are 10 lessons I’m taking with me into the new year - reminders to focus on what truly matters and let go of what doesn’t. I hope they resonate with you as much as they’ve guided me!

1. Focus your energy
Wherever I put my attention - whether on positive or negative thoughts - that’s where the energy goes and grows. Being mindful of this has changed the way I think and helps me nurture the good things in life. 

2. Lean into discomfort
In both my personal life and career, leaning into discomfort has made me stronger. Discomfort isn’t something to fear - it’s what strengthens us mentally.

3. Enjoy the good moments
When life is good, stop and smell the roses. The present moment is all we have, and when we embrace that, everything feels lighter.

4. Life is a series of trade-offs
Life is hard! Recognising this keeps things feeling realistic and manageable, both personally and professionally.

5. Rituals keep me grounded.
There are three rituals I hold onto no matter what: a healthy morning and nighttime routine, good sleep and daily walks with Lilo. These simple practices feed my mind, body and soul.

6. You can’t have it all at the same time.
Understanding that you can’t have it all at once grounds me and helps me to prioritize what truly matters in each moment. 

7. Everyone has their own struggles.
Social media often shows only the highlight reel of someone’s life, missing the challenges and struggles that exist behind the scenes. Don’t compare your life to others, especially online.

8. We’re stronger than we realise.
Time and time again, I’m reminded of the strength we all carry within us - far greater than we often believe.

9. Granny’s wisdom: Let it go and keep moving forward
Problems arise when we dwell on the past. Keep moving forward, even when life feels tough. 

10. Prioritise self-care
Having weekends, holidays, and time off from social media is essential. These breaks help keep me peaceful and motivated when I’m feeling drained.

I hope you all had a wonderful holiday season and found time to reflect, recharge, and reset as we head into the new year. Wishing each and every one of you an happy, healthy and prosperous 2025! 

With love,
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Friday, 20 December 2024

Your Wellness Guide for the Holidays


With Christmas just a few days away, it can be tough sticking to your usual wellness routine. The shift in schedule, the surge of social events, and the rush to complete all the holiday shopping often push self-care, healthy eating, and exercise to the sidelines. It's completely normal to feel this way! Below are some of my top tips to support your wellbeing and help nourish your mind, body, and soul during the holiday season. 

Get Moving

As the festive season arrives, our usual exercise routines tend to fade. However, it's essential to stay active. Consider incorporating mindful movement into your holiday schedule. If you can’t make it to your favourite Pilates class or gym session, try something different! Activities like ice skating, or a brisk walk can be enjoyable alternatives. Regular physical activity boosts your mood, reduces stress, and helps balance out those richer holiday meals.

Practice Mindful Eating

The holiday season often brings an abundance of delicious treats, but that doesn’t mean you have to sacrifice balanced eating. Focus on how you eat rather than just what you eat. Let go of calorie counting and listen to your body’s cue and stop when you feel satisfied. Stay hydrated by drinking plenty of water throughout the day, and avoid skipping meals in anticipation of a big feast. A healthy snack before a large meal can help curb your hunger, and opting for fiber- and protein-rich foods will keep you feeling fuller longer.

Hydrate

While it’s tempting to indulge in festive cocktails and bubbly, don’t forget the importance of hydration. Try to follow an 80/20 rule for beverages - 80% should be non-caloric drinks (like water and tea), while 20% can be liquid calories (like wine or champagne). Aim for at least 2 litres of water daily, and consider investing in a reusable water bottle to help you stay on track (it could also make a great gift idea!)

Prioritise Quality Sleep

Sleep often gets overlooked during the holiday season, but it is crucial for both mental and physical wellbeing. Aim for 7-9 hours of sleep each night, and try to maintain a consistent sleep schedule, to ensure you feel rested and energized.

Managing Stress and carving out time for me-time

Let’s be honest - the holiday season can be stressful but it doesn't have to be. There are plenty of ways to keep those stress hormones in check. When I start feeling a bit overwhelmed, I like to practice deep breathing with some peppermint essential oil (or pick whatever scent makes you happy!). This not only helps me relax, but it also aids digestion and prevents overeating.  If I have time, I also like soaking in a warm bubble bath with Epsom salts and a lovely calming lavender candle from NEOM. Light stretching also works wonders for managing stress and just getting some slight movement in. I will also sometimes add adaptogenic herbs like ashwagandha and rhodiola into my diet as this can also support the body in adapting to stress, making them particularly useful during the holiday season.

Remember, it’s okay to say no to activities if you’re feeling overwhelmed. Prioritize self-care and take time to relax and recharge.


How do you handle this joyful but sometimes overwhelming season? I’d love to hear your thoughts in the comments below!


For those who celebrate, I wish you a Merry Christmas and a Happy New Year!


With love,
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Monday, 14 August 2023

OVERNIGHT OATS AND CHIA SEED PUDDING




If you love a healthy breakfast but don’t want to do a whole lot of work in the morning, overnight oats are perfect for you. It's honestly as easy as stirring together a couple of ingredients in a jar, placing it in the fridge, and enjoying it the next morning. There’s no cooking or baking involved and the beauty of this recipe is that you can make it as simple or creative as you’d like. The base recipe is delicious, and filling all on its own. But if you’d like to spruce it up, you can add a variety of toppings, including fresh fruit, nuts, seeds, spices, jams, and more. I’ll share with you today my favourite recipe, but as always, feel free to share your overnight oats creativity in the comments below!


This overnight oats and chia pudding is a perfect on-the-go or post-workout breakfast for that protein hit. Chia and flaxseed are both a brilliant source of high-quality protein, omega 3 and fibre, making this a balanced and delicious start to the day. Top with a generous spoonful of your favourite nut butter. This also makes a great afternoon snack - if you're a chocolate lover, add 1 tbsp of cacao powder for a tasty and nourishing treat.

Servings: 1 jar

Time: 5 minutes prep + overnight


Ingredients

2 tbsp chia seeds
2 tbsp ground flaxseed
2 tbsp coconut yoghurt or Greek yoghurt
1/2 cup plant-based milk
1 tsp cinnamon
1 tsp cacao powder 
1-2 tsp honey/maple syrup

Toppings (optional):

Nut butter (my favourites are crunchy peanut or almond butter)  
Fresh berries
Chopped banana/apple
Fresh/dried figs
Handful of nuts and seeds (walnuts, pistachios, cashews, pumpkin seeds, sunflower seeds)
Coconut flakes
Cacao nibs



Method:

1. Simply add all of the ingredients to a small jar and combine thoroughly with a spoon. Stir until all the chia seeds have been distributed evenly into the milk. There shouldn’t be any clumps left. Wait a few minutes and give it another stir before closing the lid.

2. Leave in the fridge overnight, or for at least 120  minutes if you forget to make it the night before.

3. Enjoy the following morning with your favourite toppings.



Let me know if you make this recipe! Leave a comment and don’t forget to tag @moniquenikki on Instagram and hashtag it #eatwithmoniquenikki so I can see all the deliciousness!  


With love,

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Wednesday, 2 August 2023

HEALTHY CHOCOLATE CHIP COOKIES

 





Healthy eating shouldn't be hard because it's all about finding healthier, more nourishing alternatives to your favourite foods and for me, that includes cookies! Instead of depriving yourself and going without, it just takes a little more imagination to reinvent tasty treats that your body will enjoy as much as you do. 

My chocolate chip cookies are healthy, gluten-free, dairy-free and a great source of plant protein. The recipe uses coconut oil, peanut butter and nut milk, which are a great source of healthy fats. Sugar and chocolate are replaced with unrefined coconut sugar (or honey/maple syrup if you prefer) and dark chocolate (Hu Dark Chocolate Gems are my absolute fav!), which provide vitamins, minerals and antioxidants. They are packed with natural goodness and free from any hidden nasties, perfect for making on a lazy Sunday afternoon, to snack on throughout your busy week ahead!


INGREDIENTS:

1 banana
1 tablespoon flax meal
30ml coconut oil
50g coconut sugar
1 tablespoon peanut butter
2 tablespoons nut milk
80g gluten-free jumbo rolled oats
1 heaped tablespoon cacao powder
1/4 tsp baking soda
40g dark chocolate chips or cacao nibs 


METHOD:

1. Preheat the oven to 180C. Line a baking tray with parchment paper. 

2. Add to a large bowl the mashed banana, coconut oil, flax meal, peanut butter, coconut sugar and milk, mixing until well combined.

3. Add the remaining dry ingredients and mix well.

4. Scoop out the cookie dough into even sized balls, placing each onto the baking tray. Press down form round cookie shapes and bake for 8-10 minutes. 

5. Allow to cool for a few minutes before serving or leave to cool completely before transferring to an airtight container. Enjoy!



Let me know if you make this recipe! Leave a comment and don’t forget to tag @moniquenikki on Instagram and hashtag it #eatwithmoniquenikki so I can see all the deliciousness!



With love,




If you are using iHerb for the first time, feel free to use my discount code: mine is MON7935. Or you can just simply click on this link.

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