Miss Best's Blog

One key to business success is the ability to constantly measure results and have the flexibility to quickly tweak what isn’t working. The same applies to our health.

While changing our eating and exercise habits does take some time, results can quickly be detected once we increase our awareness of how we are feeling. Most clients I work with notice how much better they feel within just days of tweaking their diet or becoming more physically active.

But sometimes it’s easy to slip back into less healthy habits, and the consequences may not be noticed quite so quickly. For me, for example, I have been going to the gym as usual and I’m feeling physically good from it, but I’m finding that I am not as enthusiastic to go as I have been in the past. So I am going to shake things up a bit and find some extra fun ways of working up a sweat.

If we are going to allocate our precious time to something, it has to excite us. Like one girl who I spoke to who thought she was ‘lazy’ because she never did exercise. When I asked her what physical activity she liked she replied that she was actually signed up for British Military Fitness classes. When I asked if she enjoyed that style of exercise, she said “God no, I hate it!”  Well, that’s a no-brainer! It can be challenging enough to allow time for healthy things that we do actually enjoy - how can we expect ourselves to get excited about something that we don’t like. Or even dread? It turned out that she loved dancing, which is a great form of exercise. A dance class is so fun (if you like that kind of thing) and depending on the style can really be physically demanding. Even dancing at a night club can burn about 400 calories an hour (just don’t crazy with the booze!) I did 3.5 hours on Saturday night. Boom!

So look at the activities that you do enjoy and incorporate them into your life. Don’t be mean to yourself and say you are lazy. You don’t have to like the gym. It’s not the law!  If you are the kind of person who always puts other first (like your kids, or charity work) or need a purpose to your workout, why not combine your exercise with doing something to make the world a better place? Here are three awesome ideas from some brilliant organisations:

• Need a proper challenge to get moving? Instead of the usual thing of asking people to donate money for a marathon run or trek, check out Do Nation where you can set your own goal (like a less daunting 10 km run or a gruelling and muddy assault course challenge) and get people to sponsor you with green actions such as going veggie, cycling to work or even setting a physical challenge themselves, which in turn generates more ‘Do Actions’.
  
• Does a drop of rain make you duck out of your run? If you know that someone is depending on you putting on those trainers then I’m sure you will get out there and love it once you warm up! Good Gym is a new initiative in the UK that combines exercise with doing good in the community.
  
• If gardening is more your thing then you’ll be pleased to know there are some great health benefits with this activity. Join Green Gym and get active by helping conservation!

What gets you moving? Please feel free to share your tips below and help inspire us to up our game.

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Feel free to share this article with others. Please just remember to include the following credit: © 2013 Johanna Best www.miss-best.com

Image: Michael Pohl

Christmas 1991; I was 14 and a close friend of mine had just her heart broken for the first time. A shattered heart splinters the body and soul enough at the best of times. But your first love? And at Christmas? But then, who said cute 16 year old boys were fair and considerate and should know what they are doing?

 
There were tears. There was moping. Nothing else longer mattered. And how did the young Miss Best console her friend? A nice hug? A ‘you deserve better than that anyway’? Yet another viewing of  ’Lost Boys’ to distract her from her woes?

No. Since I had clearly never had my young heart trampled on, I had no idea of the anguish. And quite frankly I was rather tired of the moaning and moping. So what was my reaction? “Oh, get over it, it’s Christmas”.

 
Owch! Harsh! Yes, well, I think I would be a little less cold hearted now – after all, I am no stranger to the heart so badly crushed it would be a compliment to describe it as road kill. Think more of road kill that has been gobbled up by predators and then pooped out again! But there is a bit of truth in what I had said. There does come a time where we have to be a bit harsh and say “Get Over it”. Both with ourselves and those we care for. Sometimes we just really need to let go to be able to move on. Sometimes we need to deal with our sorrow and disappointment swiftly enough to not let it ruin Christmas, or the things that are good in our lives.

 
This applies not just to broken hearts, but also things that have gone ‘wrong’ on our lives. Maybe you have tried at something but the outcome wasn’t as you expected and so you feel you ‘failed’, and that now stops you from giving it another go (after tweaking your actions so as to learn from your mistakes). Healthy eating for example, or getting into shape. Maybe you tried to lose weight and that dull and frustrating and complicated ‘diet’ didn’t do it for you so you didn’t reach your goal, and you now think that you will ‘never’ succeed at it.

 
I can hold my hand up and declare that I too need to remind myself about this. Just the other week, I was walking along and was grumbling over something. And these negative thoughts were clearly holding me back from other things in my life. But you know how it is: once you get caught up in victim, failure mode it’s hard to shift your thinking without consciously doing so. But just at that moment I walked past the pillar in the above picture, with a sticker that screamed to me ” Get Over it”. Perfect timing! I SO needed that.

 
So I did my trick of visualizing an LP record (old school, I know!) and of me picking up the arm and shifting it out of the groove that it had got stuck on. I decided to drop these thoughts – change track, if you like – and this instantly changed my mind set. It was time to let those feelings go. The world had moved on, and my mind needed to as well.

 
So what do YOU need to get over? What is it stopping you from doing? Improving your health? Growing professionally? Finding love? We all need a little caring time to adjust to disappointment, but don’t take too long. You deserve more than that.

Need an affectionate boot up the bottom to encourage you to ‘get over it’? You may be ready for some coaching, and I would love to help you. You can even win a free session if your budget is a bit tight at this time of year! But hurry, you need to enter by Monday 17th Dec 2012. Find out more here >>

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I hope you are having a great start to your week. What I love about new weeks is that it’s a brilliant opportunity to do the things that you perhaps did not achieve last week. Maybe you didn’t quite eat as healthy food as you would have hoped for, or maybe you chose not to exercise. No worries – now’s your second chance!

Of course, you don’t have to wait until a new week to give yourself a second chance at achieving your goals – NOW is always a good time. Similarly, many people wait until the new year to shift their lives into a new gear, and again, you don’t have to wait until a new year to makes these changes. Any time is a good time! But since we are heading towards the end of the year, you may be thinking about how you want your life to be in 2013.

But figuring out what goals to set may not always be simple for everyone. You may just have a feeling that your life isn’t quite how you like it, but identifying what needs changing and how you can go about it may seem challenging in itself!

Or maybe you have a clear idea of what you need to work on but feel overwhelmed about actually making it happen or are lacking the confidence to believe that you – yes YOU!- can rev your life up to level you dream of.

Which is where getting the support of a coach can really help. This is what Nina, from Stockholm, said about a clarity session with me that she won earlier this year:

“My energy was completely drained and I was desperately trying to grasp hold of some routine… During our first meeting, it became very clear to Johanna that my major problems stemmed from my feeling of disempowerment about the chaos that surrounded me. That I needed to create some space that was just for me, and that the feeling of living in this chaos was reflected in my exercise and eating habits. With a strong and sure hand she helped sparked my feelings of optimism and we established a couple of simple, achievable goals. . .”

Nina went on to do amazing things with her eating habits AND ran a half marathon!

I love working with people like you and Nina, and so I am going to donate another 1 hour clarity session plus a 15 minute follow-up in a sassy little give-away to help one person (it could be you!) get really on–track for the new year. The session can be taken in person in London or by Skype/phone.

To enter, all you need to do is mail me on hello@miss-best.com and in one paragraph let me know why you need to / would like to win this clarity session. Please include your name, and the city where you live and be sure to click ‘send’ before midnight (GMT) on Monday 17th December. (All entries are confidential!)

Good luck, and do please tell your friends about this competition as it’s a great opportunity to get some cost-free but high quality support for making your life amazing!

Read more testimonials from previous coaching clients here >>

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Feel free to share this article with others. Please just remember to include the following credit: © 2012 Johanna Best www.miss-best.com

Apparently, according to the new products on sale in the shops, we are approaching the festive season. All the commercial nonsense asides, I am excited by the festivities as it means a yummy social month ending in the actual day which I get to spend with my delicious family. Sometimes I like to give handmade gifts, and one year I made my divine chocolate truffles, presented them in a nice re-useable container (I used cool mugs) and included the recipe so they could make them for themselves when I am not around.

This was a success on three accounts: first, they loved the gift; second I got to give something personal and it was much more fun than just shopping for something; and third, a few months later one of them made them for me and presented them in a gorgeous little box. Score!

So, I wanted to share the recipe with you because they are really easy to make, and are pretty impressive and everyone just loves them! You may also be interested to know that I have collected 13 of my yummy, healthy and easy dessert recipes and presented them as a wall calendar to help inspire you and your loved ones to enjoy these beautiful sweet treats that support great health rather than junky puddings that make you feel blurgh! And you never know, if you give this calendar as a gift, someone may make YOU some delicious desserts. Good Karma or what?! Hee hee….enjoy! Take a peek at the calender here >>

Chocolate Truffles
Makes 10 decadent truffles

2 tablespoons coconut oil
3 tablespoons cocoa powder
½ cup dates, de-stoned
¾ teaspoon vanilla powder / 1 ½ teaspoons vanilla extract
2 tablespoons agave syrup
Pinch of salt
Extra cocoa powder for coating

Place everything in the food mixer and process until well combined. Chill for about 20 minutes before forming in to truffle sized balls and rolling in cocoa powder. Store in the fridge.

Variation: Add 1 teaspoon organic orange zest for orange chocolate truffles. You can of
course divide the mixture in half and add ½ teaspoon zest to one half to get 5 ‘plain’ and 5 orange truffles…or make a double batch and get 10 of each!

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Stockholm is becoming more and more raw friendly of late, so I thought I would give you a few ideas of where to find energizing and delicious raw food while in this beautiful city!

Goodstore, Skåneg. 92: One of my favourite food stores ever! The family who run this funky all vegan, mainly organic grocery store are super lovely and are always sourcing exciting new vegan and raw products. As well as their own range of raw super foods, they stock raw chocolate, crackers, Booja Booja ice-cream, veggies and fruit. They have even started selling raw food lunches which are made by the lovely folks at Open World Café in Danderyd. Grab yourself a lunch and if the weather is nice, you can enjoy it in the neighbouring park.

You can also get these lunch take aways (plus dessert!) and other similar raw supplies at Gryningen on Folkungatan 68.

Also in the same area is the newly opened Bliss Café, a cute little raw place selling a small, but completely delicious, selection of treats like raw sandwiches, smoothies and raw balls and a yummy filling lunch of things like fresh salads, raw pasta and sauce, and crackers and raw houmous.

Raw cakes and smoothies can also be found at Hermans, which also lies on Södermalm. This is an all veggie place with a great buffet, but it’s not always easy to get a large selection of truly raw salads there. But the view is amazing!

Blueberry Lifestyle  is also worth checking out as they do great smoothies, raw treats and salads.

I recently had dinner at Centralbadet,  a spa on the main shopping street, Drottninggatan. You don’t have to visit the spa to eat there, though a post-treatment meal would round off a lovely relaxing session wonderfully. The food was really tasty and beautifully presented. I ordered a raw ratatouille with pesto and my friends had a beetroot paté with cashew butter. Both were really, really good! If you sit in the orangerie and eat, you can make free use of their special lighting which boosts you with light therapy while you eat! Perfect for those dark winter days!

For more tips on raw-friendly places, check out my guide to raw food in Stockholm here at Raw Food Stockholm.

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You may have grasped by now that I am rather fond of food. But not just any food – food that tastes really good but doesn’t leave you feeling icky and instead feeds your body with good things. I’m a busy gal, like you (well, not if you are a boy, but you know what I mean!) and I don’t always feel like making my own food e.v.e.r.y  s.i.n.g.l.e  d.a.y and I don’t want to go out to restaurants a.l.l  t.h.e  t.i.m.e either. But what’s a girl to do, because ordering take out isn’t my first choice since they are often greasy or too salty and not that great for veggie or vegan folk like me.

Luckily there are like-minded people in the world who love to make exciting and delicious food for people like us. My recent crush is a really great food delivery service that makes and delivers amazing organic Ethiopian food in London. I was very excited to discover this because I adore Ethiopian food. It’s really flavoursome and filling and is served with a delicious spongy bread called ‘enjera’, which is gluten-free so is great for those of us who want to avoid gluten and feel less bloated!

Ethiopians really know how to make amazing vegetarian food because – through tradition – they eat meat-free meals for a large portion of the year. So expect hearty sauces made from lentils and chickpeas, (missir wot is my fave!) and great sides such as tasty collard greens with olive oil and garlic. Yum!

Romana, the culinary heart behind Tezeta is such an inspiring and lovely woman, which means that the service is really attentive and you can taste that the food is cooked with soul. Yummm, I’m hooked!

Take a peek at the menu here  and on facebook.

Tezeta deliver primarily to addresses in SW London, but can serve other areas too – just contact them for details. And because you are so lovely, you can get a free side-dish when you order two mains by quoting ‘MissBest01’ with your order (valid until 25th Nov 2012). Happy Weekend! 

Don’t live in London? Well those of you in Stockholm may be interested in my next post, which will make your mouth water with news of fab raw food eats in Sweden’s beautiful capital!

What better than relaxing in the sun with a cool and creamy dessert? This one is free from: added sugar, gluten, dairy, eggs and cholesterol! It takes just 5 minutes to make too. To freeze bananas, just peel them, slice them and pop in the freezer in a plastic bag or container for at least 12 hours. I usually keep a stash of them in my freezer for frozen desserts like this one (or this one! >>) or for thick cool smoothies.

Cherry Chocolate Ice Dream
Serves 2

2 cups frozen cherries
2 frozen bananas
2 T cacao powder
extra cherries to serve (optional)

Blend it all together in a food processor. Layer in a serving dish with the extra cherries (if using) and enjoy immediately!

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One very common problem that I have observed amongst clients, and other people around me, is that we want more energy to do the things we need (and want) to do, but we just can’t see a gap in our busy schedule to work on it.

We have so many demands put on us: run a successful business / go to work, grow our business / get promoted, raise a family, keep pristine homes, look amazing, feel amazing, and have time to read the latest talked-about novel that’s usually full of enough sex and raunch to make us question our own sex lives, which we sometimes manage to ‘get round to’, possibly after we have ticked off all of the above ….

It’s a bit of a chicken and egg situation. Once you have a little more energy, getting through the day is much less draining, and so you will have more energy left over to invest in getting even more energy to enjoy even more things. But what if you really don’t think you have an extra 30 minutes a day to work on your energy levels? Well, let’s start with little steps just to get the energy ball rolling. A small investment can eventually lead to much improved energy levels, leaving you the zest you need to do the things you love!

I am pretty certain that we can all find just 5 minutes a day to start as an investment seedling. Have a quick think about how you spend your time, and where you do it. If you find yourself surfing the net or watching TV for several hours a week, then you can surely spare just 5 minutes! If you are constantly on the go then it’s even possible to use some of the time for energy growth.

Here are some tips depending on where you can spare your 5 minutes:

At home

Note: If you have kids then prioritise in investing in your 5 minutes as soon as they are in bed before you start clearing up after dinner etc! Or get up 5 minutes earlier!

Make a smoothie! – Enjoying an energy-giving smoothie as a healthy and yummy breakfast, snack or pre/post workout drink can really help you feel energized. Often we don’t make time to eat and run on empty throughout the day, which leaves us tired, irritable and stressed. We may turn to unhealthy drinks or snacks like coffee, caffeinated sodas, pastries, chocolate etc just to keep us going. You can easily whip up a smoothie in 5 minutes. Put it in a thermo mug or flask and take it with you to the office!

Here is a yummy recipe for you to try! >>

Exercise – Do a quick blast of sit ups, push ups or squats. Try some yoga poses or pump out your favourite track and dance for your life!

Meditate (see below)

Set yourself an energy-releasing goal – Something like de-cluttering your wardrobe – it’s amazing how energizing this can be! Do a quick 5 minutes each day. Set a timer and just go for it…no procrastination!

Call an inspiring friend – someone who is lovely and supportive…not one of those energy vampires who suck your energy. Use your conversation for progressive and uplifting talk rather than whining about stuff you never intend on changing! Keep it to 5 minutes – if you talk too long you may find yourself avoiding doing it again because you ‘can’t spare the time’.

On the way to work

Meditate – It’s amazing how refreshing even a short meditation can be. And you don’t have to worry about chanting ‘Om’ and sitting cross legged! As long as you are not driving, sit in a comfortable position, close your eyes and take a few deep and calm breaths. You can either just try and clear your mind or you can focus on some inspiring words such as ‘calm’ or ‘energy’ or ‘success’…or you can just give gratitude for the things you appreciate in life! Whatever works for you! If you are on a busy noisy train, then it may help to listen to some nice music, or even a guided meditation.

If you are driving, then try turning off the distracting chit chat of the radio (and depressing news) for a few minutes and enjoy the peace. Again you can focusing on inspiring words (as above) or take a moment to appreciate the things you do have in life.

Take every opportunity to move! – Being more physically active helps energize you! One of my pet irritations (I don’t have many) is seeing so many able-bodied people (with no luggage or kids in tow) standing on the escalators. What a wasted opportunity for free exercise! It may seem hard work at first, but you will soon improve in stamina. Start with walking half way up if that’s all you can manage.

Other easy tricks include parking as far away as possible from the office so you get a bit of a walk, or getting off the bus/ tube one or two stops early.

At the office

Take the stairs wherever possible – free exercise!

Go for a 5 minute walk – Instead of looking at amusing pictures of cats when you need a distraction, get yourself moving . If you feel your boss will object then argue that smokers take smoking breaks, surely you should be allowed a 5 minute walking break? And if you do smoke (ahem….I am sure you are working on quitting, right?!) then walk while you smoke! Encourage your colleagues to do the same so you don’t miss out on the social interaction.

Try these tips for a week and notice how it makes you feel. If you feel you are given more energy, then look to see where you can save more time in your day to invest an extra 5 minutes. Who knows, maybe you will soon have the energy to try out all those sex positions you read about it that book…

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I have been writing articles for a good few years now, but today I had the urge to make a little video to talk about how healthy desserts changed my life! Find out how here…

Here is the recipe I talk about !

Chocolate Chip Ice Dream
Taken from ‘Loving Life-Loving Desserts’, by Johanna Best

Serves 2 – 4

6 frozen bananas (peel, slice and freeze for at least 12 hours)
2-4 tablespoons cocoa powder (depending on how chocolatey you like it!)
Small pinch of salt
½ teaspoon vanilla powder / 1 teaspoon vanilla extract.
2 tablespoons cacao nibs or chopped dairy-free chocolate

Allow the bananas to stand at room temperature for 5-10 minutes to soften slightly. Blend them together in a food processor with the cocoa powder, salt and vanilla to make a soft and smooth ‘ice cream’. This may take a couple of minutes, and you will need to stop the food processor a couple of times to scrape down the sides. Stir in the cacao nibs or chocolate chips, and serve immediately.

Passionate Chocolate Ice Dream – stir in the flesh from 2 passion fruit before serving for a sexy twist.

And here is my yummy e-book!>>

Feel free to share this article with others. Please just remember to include the following credit: © 2012 Johanna Best www.miss-best.com

Last summer I met a gorgeous blond surfer from New Zealand…you know the type – the hot bad boy. We shared a bottle of wine by the water on a sultry summer’s evening and swapped life stories. I mentioned that a few years ago I had bought a little cottage in the forest and lived there, alone with my cats (yeah, I just know I am going to end up as Aunty Best, the crazy spinster cat lady who smells of wee!) It was kind of a year out when I studied design and personal development, reflected on things, and basically had the space to get out of my mind-numbing 9-5, non-authentic lifestyle.

When I told Mr Surfer about that chapter in my life, he looked completely puzzled. Not about the cat thing (I think you can just tell by looking at me!)…but about the solitude thing. ‘But… you’re gorgeous…why hide yourself away?’… Swoooon…You can see why I got a major crush on this exciting and sexy creature, can’t you?

I reckon you can learn at least one thing from any person you meet, and what he said really resonated with me. Not everyone does a bonkers thing like move to a foreign country and buy a house in the middle of nowhere, but I come across so, so many people who are just, metaphorically speaking, hiding out in the woods. And I am certain I am not the only one who looks and them and their amazing talent and thinks ‘but you are gorgeous….why hide yourself away?’

So why do we hide ourselves away? Why, when we can get so much pleasure from working with what we are passionate about and help so many people at the same time, do we downplay ourselves and play it small? We may think we are doing everything to the book, but if things don’t go right – with our work/business – we blame other things (the economic climate, our past, other people, our health). Or maybe we don’t even get to that stage. Maybe we have spent years saying ‘when x happens….I will…’ or ‘if only I had x then I would …’

Hiding ourselves away is actually very energy draining. Part of us really wants to grow and shine, and by suppressing that need – by allowing things like fear to control us – we are using our creative energy in the wrong way by finding excuses, sabotaging our efforts, or finding external things to blame. And then we feel frustrated and unfulfilled and may even find other unhealthy ways to try to make ourselves feel better – alcohol, caffeine, drugs, junk food.

Indeed, fear is one of the main reasons we hide away and find excuses to not take our lives one step further. Our most common fears include:

• Failure
• Rejection (if no one buys our service/product/ or reads our articles/blog)
• Looking foolish (if we don’t get it right straight away. Also we may fear that because we don’t know ‘everything’ about our area we will not seem an expert…but we will never know ‘everything’ anyway, so why worry!!)
• What other people will say or think (‘You? Run a business?’ ‘Who do you think you are?’ ‘Do you think you are better than us now?’ ‘It will never work’
• Investment in ourselves and our business (time, money, energy) – will it be a waste? Do I deserve it?

Part of the process of overcoming the barriers that prevent us from succeeding is to identify them. When we can actually label what it is that holds us back, it is much easier to address it. So instead of just not doing anything to work towards our goal (like procrastination, for example!), or coming up with excuses (‘I can’t because…’), if we can admit to ourselves ‘hmmm…actually I am just a little fearful that I will fail’ then we can work on practical and emotional things that can help overcome that precise fear.

Coaching tip!

1. Be honest and ask yourself ‘what exactly am I afraid of?’ Write down anything that comes to mind. Don’t judge what you think, you don’t have to tell anyone, and there is no right or wrong answer!

2. Now, ask yourself whether it is a reasonable fear and what you can do about it.

For example, if you are afraid that you don’t know enough to e.g. hold a talk or workshop or write an article, then have a think about the things that you do know, and think about the people that don’t know what you know rather than thinking about the people who know more than you! There will always be someone who knows more than you. But, on the other hand you will always know more than some other people, and it is those people who look to you for your knowledge and experience. Empower yourself by allowing yourself permission to admit it if you don’t know something. It’s OK if someone asks you something and you have to say ‘actually I would just prefer to double check and get back to you’.

3. Anytime you feel a twinge of resistance when working towards your goal, remind yourself of your list. Boot down that barrier, give a little smile, and say ‘ahh, it’s OK, I am feeling this because I am just a bit afraid….but you know what, my talent is greater than my fear and I am not going to let it hold me back because I am gorgeous and I refuse to hide myself away!’

So, what happened to Mr Blond? Did we end up happy ever after? Hmm, well I have kind of spoiled the ending by revealing my spinster, cat lady prediction…so you probably have guessed the ending! Shortly after we met, he surfed off into the sunset and moved to Australia. But as I said, those words stay with me today, and when I feel I am not living to my full potential and sharing what I have with the world, I say to myself. Miss Best, you are gorgeous…why hide yourself away?…

And guess what? You are gorgeous too….and if you are not taking the brave steps you need to take to refine yourself and launch your amazingness into the world, you are denying us of your beauty. So do try the above tip, and shine a little light onto those dusty corners of fear and doubt. Feel free to share your thought and experience with me, I love to hear about your lives!

Have an inspiring and lovely day!

Would you like some support in breaking through the barriers that stop you living to your full potential? Find out how Miss Best’s coaching can help you!

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Image: ElisaFox.Deviantart.com