Friday, 24 February 2017

Real Health | Do we really need to eat 10 fruit and veg a day?

Fruit and vegetables


This week it's felt as if everybody is talking about the 10-a-day fruit and vegetable portions advice. I'm sure this is probably just a reflection of the kind of people I follow on social media and the news sites I come across day to day, but it's got me thinking even so.

I'm well used to hearing the 5-a-day figure and although it's not something I consciously think about day-to-day, I am mindful of the benefits of eating plenty of fruit and vegetables. 

So, question: do we really need to eat ten portions of fruit and veg a day?!

Handful of tomatoes

The Evidence

Where did this 10-a-day figure come from?

This week's hype has all come from this study published in the International Journal of Epidemiology by a group of medical and academic researchers.It's a review of current evidence, looking at a total of ninety-five studies that have already been done, and combining their results to generate one huge analysis. 

From the combined studies they've found that consuming 800g of fruit and veg a day (equivalent to ten 80g portions) can reduce the risk of developing cancer, cardiovascular disease and the risk of death. Consuming fruit and vegetables reduces the risk, and consuming more each day, up to 800g, reduces the risks further. Therefore the more portions of fruit and veg you eat a day, the more you reduce your risks of these diseases (compared to eating none).

The NHS Behind the Headlines pages do great summaries of health research that makes the headlines, and I'd thoroughly recommend reading this review of the study for more information about the strengths and limitations of the report.

Yoghurt with blueberries and mango

Is increasing fruit and vegetable intake enough?

Increasing the amount of fruit and vegetables in our diets is just one change we can make to improve our overall health, but it's not the only one.

There are lots of other factors to take into account, including other aspects of our diets, exercise and lifestyle choices. Adding in a load of extra veggies won't change much if you're still eating a diet high in saturated fats, leading a sedentary lifestyle and smoking! 

Healthy lunches with vegetables


Is 10-a-day realistic?

According to figures stated in lots of the news reports I've read this week, only about a third of people in the UK are even meeting the 5-a-day target, raising questions about whether upping it to ten is realistic.

Aiming for at least five portions of fruit and vegetables a day is the public health advice here; supposedly an achievable number with the knowledge that eating even more than this brings further benefits. If public health advisors were to change this advice to 10-a-day, I think people would struggle and this isn't the kind of encouragement needed to get everyone thinking about healthier lifestyles!

10-a-day isn't impossible or unachievable, but it's a big jump from where the majority of people in the UK are right now. 

Vegetable Chilli

How can we up our fruit and veg intake?

We're already advised that fruit and vegetables should be making up about 50% of our diet, but I think we still tend to see them as "additions" to our meals. Starting to think about vegetables and fruits as the main components helps shift them into the spotlight. I often pick out the vegetables I want to eat for my main meals first, then think about what will go with them rather than the other way around. 

There's almost always a way to add one more portion to whatever you're eating - whether that's topping your porridge with a handful of berries, adding vegetables to stews, pies and sauces or having a fruit juice or smoothie with a meal.

If you're feeling inspired, here are some fruit and veg packed recipes to get upping your intake with!


What are your favourite ways to enjoy getting in your daily fruit and vegetable portions?
Jennifer
xXx
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Wednesday, 22 February 2017

Veggie Rainbow Chilli - Recipe

 Vegetarian Chilli


A big pot of warming chilli is one of my favourite dishes to cook up. It's so easy to pack full of goodness, and it's perfect for making in batches to freeze and save.

Homemade vegetable chilli couldn't be easier - essentially you just stir it all up in a pan, get it nice and piping hot before ladling into a bowl ready to enjoy!

And there are so many ways to enjoy this - spooned over a baked potato, accompanied by steaming rice, wrapped in a tortilla... (It's equally good just on its own for a lighter meal!)

Crammed with vegetables in all different colours, it's an excellent way of getting in a good dose of your daily nutrients - plus colourful food is always tastier, right?!

I'm not really much of a meal planner. I'll prep some lunches through the week to save time, but I tend to be more spontaneous about dinner. I try to keep the kitchen stocked with plenty of fresh vegetables, tins of beans and chopped tomatoes - all great ingredients for just throwing together. So feel free to use this recipe as a rough guide and chop and change it to suit what  you have to hand.

Depending on portion size, I'd estimate this to make two large portions or four smaller ones - but you can always freeze any leftovers!

Bowl of vegetable chilli


Veggie Rainbow Chilli Recipe

Vegetable ingredients

Ingredients:

1 sweet potato, diced
1 courgette, diced
1 carrot, grated
1 sweet pepper, chopped
1 onion (red or brown) finely chopped
1 clove garlic crushed or finely chopped
400g tin of chopped tomatoes
400g tin of kidney beans
2tbsp olive oil
1 sachet chilli mixture (for easiness. You can of course make your own with a mix of spices!)

Method:

1. Preheat oven to 180°c and line a baking tray with tin-foil.
2. Peel and chop the sweet potato into small cubes, arrange on the baking tray, drizzle with 1tbsp of oil and put in the oven for 15-20 minutes.
3. Heat the remaining oil in a large pan over a medium heat, then add the onion and garlic. Cook until softened, then add the chopped peppers.
4. Pour the chilli mixture into the pan, then add the chopped tomatoes, kidney beans, courgettes, grated carrot and the baked sweet potato. Stir everything together, then simmer for 10 to 15 minutes until cooked through before serving!

Homemade chilli

Rainbow chilli

Saucepan of chilli


And that's all you have to do. Let me know if you try this out and what your top tips are for cooking chilli. 

Save for later!

Rainbow Chilli Recipe on Ginevrella

Jennifer
xXx


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Sunday, 19 February 2017

Little Things I've Loved This Week #44

Little Things I've Loved This Week Happy Post, cup of tea


This has been a wonderful week for me, full of all kinds of happy things. I had the week as annual leave so I headed home to my parents' and set about doing all things non-work-related. Almost completely switching off from work (I didn't mute the work whatsapp group because I didn't want to miss out on the fun!) has been just what I needed to do and I'm feeling relaxed and refreshed. It doesn't take a sunny holiday to get the most from annual leave (although I wouldn't turn one down...). So here are some of the things that have made this week so great:

Catch ups with my school friends. 
I feel so lucky to still have some great friends from my school days. From watching rugby at the pub, to lunches and dinner out it was so nice to meet up with the people I've grown up with. I love reminiscing about the old days, while also seeing what everyone's getting up to as we move forward with our adult lives.

Lunch at Le Touquet
Dad and I ventured over the channel early on Wednesday morning, taking Le Shuttle to Calais then driving down the coast to Le Touquet. It was a beautifully sunny day and we wandered around the town, stopping for lunch and then headed home. I miss speaking French so it was especially nice to realise I can still understand it!

Remembering how to drive.
This week I tackled one of my biggest challenges, getting back behind the steering wheel. I was incredibly nervous, but it felt so good to realise that I hadn't completely forgotten how to do it! It took no time at all for me to be comfortable steering, changing speed and moving through the gears almost without thinking. I'm still working on my confidence and have been for a couple more drives - it's getting easier, albeit slowly.

Teaching my dad to make poached eggs
My parents taught me lots of what I know about cooking, so I enjoyed the role reversal here! Just a couple more practices and I'll move on to how to capture them in the perfect Instagram shot...

Poached egg with avocado on toast


Aeroplanes taking off into the sunset
Cheesy. So cheesy. But it's a view I love, driving out west on my way back home and watching the planes leaving Heathrow against a golden sun and pink sky. I just really like planes and sunsets, alright?!

Listening to Taylor Swift
Getting back to my flat on Saturday night, I was just really in the mood for some nostalgic music. So I picked out a playlist, turned up the volume and enjoyed the old tunes while unpacking.

Magazines and ipad


What have you enjoyed this week? 
Jennifer
xXx


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Thursday, 16 February 2017

Conquering my biggest fear

Confidence with driving


From the outside, my life appears pretty together. 

At twenty-four, I've moved out, gained a degree, a job and a career and have found enough spare time to write a blog about my life, health and wellbeing. 

But there's been a big thing holding me back for the past six years.

I hate driving. 

As in, palpitation triggering, nightmare-inducing, hatred for it. The only other thing that gets me in such a state is the sight of a mouse scuttling past...

The very first time I drove was on my seventeenth birthday. My parents bought me driving lessons as a present and initially it was fine. I never loved my driving lessons, but then I typically did them after school when all I really wanted to do was go home and get my homework out the way so I could get on Facebook.

It took two goes, but I did manage to pass my test six months later and although the photo is horrendous, I was thrilled to have a pink driving licence.

I don't know when driving became such a fear for me, but it gradually morphed from an annoyance to genuinely feeling sick at the mere thought of getting behind the wheel. Living in a well-connected London suburb, there was no incentive to drive if I didn't want to. My parents still drove my siblings to school, my friends all lived walking distance and I had a free bus pass and easy access to the tube. 

School ended and I went off to university, driving a long-abandoned skill and the pink licence's sole use became proof that I could legally buy alcohol or enter a nightclub....

Every university holiday I swore would be the one I got driving again. Then I said I'd do it before I started work. But there was always an excuse.



People are always relatively surprised to hear that I hate driving. All through university, friends simply assumed that I either couldn't drive or just didn't own a car. 

I decided to make 2017 the year I got driving again. I couldn't keep putting it off. My friends no longer all live in walking distance. I don't particularly want to spend the rest of my life living in the town centre simply for convenience.  And standing freezing cold on a train platform at midnight, or experiencing a rail replacement bus service on a Sunday have motivated me more than I could ever have imagined!

So on Tuesday morning, I finally found myself sat behind the steering wheel of a car, ready for a refresher lesson. I'd booked the lesson about a month in advance and I was so grateful for the busy weeks leading up to it, keeping my mind off of it. Even so, the hour before I couldn't focus on anything else!

Two whole hours of driving. I opted to start on a quiet estate but progressed very quickly to busier roads, country lanes, town centres, dual carriageways. Sure, it wasn't rush hour, but there were buses and lorries to contend with, high streets with pedestrians appearing everywhere. And, well, it was fine! This is what I've been putting off for six years?!

In some ways, I wish I'd pushed myself to do it earlier, but I think it was worth waiting until I felt ready. Six extra years of maturity, six extra years of being a passenger were what it took to finally feel comfortable. And although I didn't get out the car desperate to do it all over again, I don't think I'm going to be having nightmares about driving anymore. 

Sometimes, you just have to push yourself, get out of the comfort zones and see what you can do when you put your mind to it, conquering those fears. I've regained my confidence in driving and challenged my anxiety.

That's enough fear conquering for one year though... 2018 will be the one I deal with the mice. (LOL. No, never getting over that  one!)

Anyone else experienced anxiety about driving? What have you challenged yourself to do despite being scared?

Jennifer
xXx


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Tuesday, 14 February 2017

Spa at Home: Ragdale Hall Products


Spa at Home Ragdale Hall Products

 Oh how I'd love to be able to spend every weekend on a spa break...

Sadly I'm lacking in time and budget for such indulgement, so the next best thing is to bring the spa home instead.

M&S are doing a fabulous range in beauty and wellbeing right now and as part of my ongoing mission to make more time for taking care of myself, I picked up a few things to try out.

I spent rather a long time perusing the shelves, trying to decide what I most wanted to for - I could happily have filled a whole basket with goodies!

In the end I opted for these Ragdale Hall Spa products - enticed in by the soothing blue/green colouring mainly...

Spa products Ragdale Hall
Time to Revive Himalayan Bath Salts

Time to Revive Soothing Himalayan Salts

After a long day, I often find soaking in a hot bath is one of the best ways to relax. I don't necessarily want my bath to send me to sleep though, so these reviving salts have been just what I needed. They smell divine - I really feel like I've walked out of a spa after bathing in this. And on a practical level, they leave almost no residue on my bath - perfect, because there's no point undoing all that relaxing by scrubbing the bathtub!

Scatter a handful of these crystals into a tub of steaming water, and sink into utter bliss...

Himalayan Bath Salts
Time to revive hot salt scrub

Time to Revive Hot Salt Scrub

I'm a huge fan of any self-warming treatments, and this is no exception. Once my inner science-geek has gotten over the whole exothermic-reaction excitement, I love the feeling of the product warming up soothing deep into my muscles. The scrub isn't harsh, so it's ideal for massaging in - gently exfoliating the skin, while the heat helps relax tired muscles. 

I also love how easily the salt scrub washes off, leaving no trace of any grainy bits behind.

Tub of Hot Salt Scrub

Time to Be Active Muscle Reboost Warming Gel


Time to Be Active Muscle Reboost Warming Gel

Another warming product! This has been wonderful for using after a gym workout. The product is delivered over small rollers, meaning you get the double effect of heat and massage. I was cautious with this at first (I've had reactions to Deep Heat in the past), but I've had no trouble with it at all and have found the warming gel perfect for recovering tired muscles. 

Time to Be Active Gel


I find all of these products work well individually, but for the ultimate pampering session, I've enjoyed combining them. 

Hot bath, flickering candles, peaceful music, a magazine and warm towels - bringing the spa home is just the next best thing to visiting one.

Products for spa at home


What are your must-have home spa products?
Jennifer
xXx

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Sunday, 12 February 2017

Little Things I've Loved This Week #43



It's been a week of two halves this one. Buoyed by the enthusiasm from last week, I was in a positive mindset heading to work on Monday. But Monday and Tuesday ended up being long days with late finishes, so motivation was dipping by Wednesday. Happily from Wednesday onwards things got much better - the ward was better staffed, we finished work at 5pm and that means more free evening time for blogging, gymming and just generally sorting my life out!

Here are some of the little things I've loved this week:

Banana and Nutella crêpes. I'd actually been really craving pancakes with sugar and lemon, but then I started making them and realised I had some very ripe bananas in need of eating soonish! So my Friday night dessert was a couple of chocolately, banana-y crepes... yum.

Speedy ward rounds. Some days we're still seeing patients at five o'clock in the evening. Then there are weeks like this one, where we've been managing to get the whole ward seen before lunch time. It just feels better psychologically knowing that we've then got all afternoon to just focus on the jobs we've generated!

The satisfaction of finishing candles. This week I've burned down a few candles that have been sat in various rooms around my flat. I love using things up completely, although I'm trying very hard not to just hoard the glass holders now!

Watching the snow swirling outside while I'm tucked up indoors. These days I find snow that settles more inconvenient than exciting, but I still think the flakes drifting down past the window are rather pretty. And so far it's not settling, so best of both worlds.

Finding everything I wanted in the shops. Saturday morning, I headed out in the aforementioned swirling snow, with a mental shopping list: new work trousers, a cosy jumper and a pair of short boots. This has been my shopping list for about three months so I was pleased to finally find everything I wanted.


Being able to paint my nails. I'm off work now for a week so I dug out my nail varnish collection and spent ages deliberating over which shades to choose.

England winning the rugby. Again. I've seen far less of this year's Six Nations than usual - normally I spend the entire weekend watching all the action. But I did manage to catch the England  v Wales game yesterday and was very pleased with the result. Sorry any Welsh fans reading this...

What have been the highlights of your week?
Jennifer
xXx

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Thursday, 9 February 2017

Weekday Lunch Prep

Looking for healthy lunch inspiration?

Healthy packed lunch salad


When I'm trying to eat healthily, I often find lunch can be a bit of a make-or-break point in the day. If I've got something delicious and homemade with me, it's satisfying and keeps me wanting to eat well for the rest of the day. If I don't, I end up buying lunch at work - and sometimes those M&S flapjacks and Percy Pigs are too hard to resist! 

I've always tried to make an effort to take lunch with me to work (or university before that) - mainly because it's a great way to save money.

But even the best of intentions can be hard to keep. There have been so many weeks that I've started by preparing tasty lunches for the first couple of days, then getting lazy by the end of the week. Lazy lunches of peanut butter on crisp breads don't really make for the best midday momentum boost I need!

So recently I've been doing all my lunch preparation for the week in one go. Typically a Sunday evening (though it depends on my work pattern that week), and all in all it takes no more than an hour. 

I've been inspired by Naturally Sassy and the idea of making batches of mix-and-match salad bits for midweek lunch combinations. 

Mixed salads


It's so simple to have everything made in one evening, then just pick bits each night to take for lunch the next day.

It's one lot of food prepping, cooking and washing up - all over and done with before the week even begins!

I tend to just have a couple of spoonfuls of everything everyday, but you could easily be more creative, having different combinations to mix things up throughout the week.

Mixed healthy lunch

Pre-prepared lunch items


A week's worth of healthy lunch ideas:


If you fancy trying your own week's worth of lunch preparation, here's what I've been having this week:

Quinoa & Bulgur Wheat
Put 150g mixed quinoa and bulgur wheat in a saucepan, add 300ml water and bring to the boil. Simmer for 10-15 minutes, until fully cooked. 

Borlotti Beans
Simply 1 tin of soaked borlotti beans!

Roast Veggies
Chop 1 courgette and 2 sweet peppers into small chunks, sprinkle with 2tsp of paprika and drizzle with a tablespoon of sunflower oil. Roast in the oven at 180°c for about 15-20 minutes.

Spinach & Mushroom Salad
Mix 2tbsp tahini with 1 tbsp of reduced salt soy sauce, 1tbsp lemon juice and 1 tbsp water until you have a smooth dressing. Put 300g spinach into a bowl, adding 4 to 5 chopped, raw mushrooms. Pour over the dressing and mix together.

Feta Salad
Add chopped cucumber, tomatoes and feta cheese to four or five handfuls of mixed leaf salad.

Beetroot & Carrot Slaw
Grate 2 carrots and 2 beetroots into a dish, adding a couple of handfuls of pomegranate seeds for added sweetness and crunch.

Beetroot and carrot slaw

Tomato, cucumber and feta salad

Beans, quinoa and bulgur wheat

Roast vegetable salad

Spinach and mushroom salad


Making batches of your own salads at home is an efficient and easy way of keeping up healthy eating, while ensuring your lunches are nutritious, appealing and full of colour! The mix-and-match approach is also ideal for a balanced meal - it becomes really simple to have a variety of vegetables, proteins, healthy fats... whatever you need, it's easy to add in!


One of week of lunch prep


(Don't forget to pin this post to save for later!)


One week of healthy lunch recipes


What are you favourite things to have for lunch?

Jennifer
xXx
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Tuesday, 7 February 2017

Downtime for active people


Relaxation - Laptop open on bed

When life gets hectic it's so important to be able to take time out for ourselves. We all need time to relax, de-stress and take a breather - it's beneficial for both body and mind.

Now I know we shouldn't focus on our negatives but if there's one thing I'm really bad at, it's doing nothing!

I lead a pretty on-the-go lifestyle and it carries over into pretty much everything I do.

Midweek, when my alarm goes off at 6 am, I vow to spend the weekend lazing in bed under the comfort of the blankets, sipping a hot drink and generally just doing as little as possible. 

But then my days off roll around and a heady combination of guilt and boredom kick in. Before I know it, I'm up and doing things. 

Sailing boat


Similarly, as the end of my working day approaches, I start to think about how nice it'll be to go home and just sit on the sofa. Then I'll get through the front door and think of at least five different things I want to be doing.

It's just my personality. I thrive off being busy; it's what drives me, keeps me going and makes me feel fulfilled. There are definitely days when I feel overwhelmed and just want to be able to do nothing, but I find nothingness hard work too!

Despite this, even active, on-the-go people needs ways to rest and recuperate. It just may not come in the form of a long lie in or hours on the sofa watching Netflix. Here are some of my favourite, active ways to get some downtime:

Walking
I've started spending a lot of my free time getting outdoors and following footpaths along the river, so long as the weather isn't too bad. I enjoy the sense of doing something without necessarily having a purpose. It clears my mind and the fresh air revives me far more than staying indoors would.

Walking along the river for relaxation


Cooking
The past few years, I've really started to enjoy cooking and it can be incredibly therapeutic. I love setting aside a full afternoon to prepare a lavish dinner, make a cake or bake a fresh loaf of bread. Cooking can easily start to feel stressful, but when I treat it as downtime it's not hard to just get into the methodical preparation and relax as I enjoy it.

Home cooking for relaxing fruit crumbles

Home cooking roast vegetables


Photography
I find photography one of the most stress-relieving activities. The concentration required to set up beautiful photographs keeps me completely occupied in the moment, taking my mind off any other worries. I'm aching for longer days again so I can head out after work with my camera - it's the perfect way to switch off.

Sailing boats in harbour at sunset - photography for downtime


Swimming
Exercise in general I find can work wonders in terms of helping me to relax, but I find swimming, in particular, to be very calming. Just like all the other activities, I find concentrating on the strokes and the feel of the water focuses my mind, taking me away from any stresses or worries. 

Hair and beauty appointments
Something that I often feeling guilty about is the notion of wasting time. My weekends and days off are precious which is why I struggle to spend them "doing nothing". Instead, occasionally booking myself an appointment for a bit of pampering is the best of both worlds - I'm getting up and out of the house, while also making sure to do something nice for myself. 

I often find that a "busy" day filled with these kind of activities is actually far more refreshing for me than an entire weekend spent doing not a lot. There's certainly nothing wrong with doing nothing - we all need different ways to recuperate, but this is what works for me.

What are your favourite downtime activities? Are you an active person who needs to stay busy, or can you happily do as little as possible?!
Jennifer
xXx
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Sunday, 5 February 2017

Little Things I've Loved This Week #42

Manicure flatlay Little Things I've Loved This Week


I've had a really good week this week. Which is just what I needed, because the past couple of weeks haven't been! This week I've been finishing work on time, doing nice things in the evening (even if that's just a hot bath and some chocolates...) and generally just being in a really good mood. Maybe it's because I'm getting old, after all it was also my birthday on Saturday! I had an excellent birthday weekend with a trip to the rugby and then lunch out on Sunday. Rather than wracking my brains for anything to write in this post, this week I've had to hold back from just writing tonnes! So here are just a few of the happy moments from the past seven days:

A much appreciated back massage. I booked myself a 30 minute back massage for Monday morning as a treat for finishing seven days straight at work. It was the most delightful experience, relaxing while all the tension of the week was firmly pushed away. I'd love to try and make this a more regular thing!

Cake and burritos for lunch. It was one of the doctor's birthday on Tuesday and she brought in a giant Costco chocolate cake. Then our registrar ordered Deliveroo for lunch to celebrate, treating us all to tasty burritos. What made it nicer though was actually getting time for a good length lunch - we had plenty of time to eat, chat and take a proper break from the ward.

After work dinner and drinks. A few of the T&O team went out for drinks and curry on Friday night. It was a great way to round off the week and to socialise outside of the hospital environment!

Pink juice. Ages and ages ago I think I included a tasty Innocent Drinks beetroot smoothie on one of these posts. I've been meaning to make my own since then and finally remembered to do it this weekend! It was absolutely delicious - naturally sweet with the beetroot and apple, with a little kick from the ginger.



Walking to work in actual daylight. Beautiful blue-pink skies, the early morning planes arriving in and birds singing. This has definitely been contributing to feeling more positive at work this week.

Birthday messages. The days when I'd get hundreds of Facebook notifications on my birthday are long gone - we no longer all just wish a happy birthday to every 'friend' on their timeline just because Facebook tells us to. Instead, I'm so much more appreciative of the texts, phone calls, whatsapps and Messenger messages from my closest friends.

Time with my favourite little dog. I love getting home and making a fuss of Saffy - she's always so appreciative and happy to see me!


Jack russell dog Saffy


What have you been up to this week?
Jennifer
xXx
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Wednesday, 1 February 2017

Wellbeing Giveaway!


Wellbeing self care prizes on Ginevrella
Well we've already made it through the first month of 2017... How fast did that go?!

As I said back in December, one of my goals for the year is to work on self-care and start using my free time to do nice things for myself. 

I've taken that one step further, and decided to combine it with another 2017 ambition - keeping this blog right here going. 

You'll have noticed the changes I've made, with a fresh new layout and few more health and wellbeing related posts (as well as far more regular Instagram updates). While I'm still going to be blogging my day-to-day life, I wanted to take the blog in a bit of a wellbeing direction.

Staying healthy, both physically and mentally, is something that's always been important to me yet until now I've found it a difficult thing to incorporate in to my blog. But a bit of reflecting on a much appreciated spa break last month got me inspired. 

I didn't think I could write a blog about healthy living. I didn't feel like I fitted that topic. I mean, I still eat Nutella on toast for dinner every now and again! I don't know how to put together a proper workout routine. I might be able to whip up a bowl of quinoa, but I'm definitely not ahead of the trend on the latest superfoods. 

But I'm a doctor for goodness sake. And while I always maintain that I don't use this blog to provide medical advice, If I don't feel that I can "fit in" to promoting a healthy lifestyle, then what hope is there for anyone else?!  So here's to taking Ginevrella in this new direction, seeing what comes of it, and generally enjoying a bit more wellness in life.

And to celebrate all this blogging enthusiasm I've got right now, I've decided to host a little giveaway. 

Prizes for wellbeing


I've picked up a few bits and pieces for one lucky reader to be able to treat themselves to a little self-care time. All you have to do is to follow the instructions on the Rafflecopter widget below :)

Ultimate Spa Night Cream and Thisworks deep sleep

Canaan Dead Sea Mineral Mud Bar

Bottle of Yardley London Lily of the Valley Hand Cream

Box of Comfort Me Tea

Chesapeake Bay Candle Tealights Giveaway

Prize inlcudes:

24 Cheseapeake Bay Candle Tealights
English Tea Shop Organic, Caffeine Free "Comfort Me" Tea
Canaan Mineral Mud Bar
Ultimate Spa Night Cream
Yardley London Lily of the Valley Nourishing Hand Cream
Thisworks Deep Sleep Stress Less Soothing Rescue Remedy

a Rafflecopter giveaway

Prize will be items as stated above only
Giveaway will run from 01/02/2017 until 28/02/2017
Winner will be notified within 24 hours of the draw closing. The winner will have 7 days from notification in which to reply, otherwise a new winner will be drawn.
Entries via Rafflecopter
All entries will be verified
UK entries only
No purchase necessary for entry
Prize paid for by me, this is not a sponsored giveaway
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