
Emilly Sonsie

Wholefoods may just save your life, and at the very least, they will deliver a host of health benefits. Here’s what you need to know to get...
We know we’d benefit from it, but we just can’t do it! Here are five ways to find your flow state through a more active form of meditation.
Love yourself by saying yes to desserts made from feel-good ingredients, including a sprinkling of #selfworth, #lettinggo, #ease&flow, and...
There’s a serum for every skin condition, but which active ingredients do what? This is the guide to vegan and sustainably sourced serums...
Some of the best nutrition is to be found in wholegrains (and pseudograins) that have been around for thousands of years.
In the fast-paced and demanding world we live in, finding moments of stillness and calm can be challenging. In an attempt to find a little peace...
The science is in. Shifting to a plant-based food system is essential to avoid climate and ecological breakdown. And now we have a roadmap to...
This dish is not only gluten free, but also offers much more of a flavour punch than regular pasta-based cannelloni. It’s a wonderful way to...
This sweet pumpkin pie has it all: a melt-in-your mouth pastry crust, a rich cinnamon and nutmeg-spiced pumpkin filling, and a fluffy layer of...
Afternoon tea, picnic, party, or just because – any excuse is a good excuse to make lemon cake, and this vegan version by baking virtuoso Sara...
Banana blossom offers a genuine alternative to fish and has a similar texture. The beer batter is light, crispy, and gluten-free. Served with...
Easy, comforting, and nutritious, this dish is like a hug for your tummy on the days when you’re feeling a little lower in energy and need a...
Warm up with the perfect hot chocolate, made with cacao, a little sweetness, and a hint of chilli for good measure.
Shifting to a wholefood plant-based diet doesn’t mean missing out on cheesecake. This recipe uses tofu instead of cream cheese and is therefore...
Spraying sheets and pillows with calming scents can be a wonderful aid to slumber
The next time you go for a walk, discover the wonder of the everyday world around you
A skincare routine can be a way to nourish yourself inside and out
When the clouds converge, practise gratitude for the smallest of glimmers, and learn to dance in the rain.
Gratitude is certainly a buzzword in the wellbeing space, but is it really all it’s cracked up to be? In short, yes!
Gratitude is the act of being thankful and showing appreciation. Actively practising gratitude is consciously giving thought to the good in your life. Over time, this can reframe your thinking to tune into and appreciate all the small moments of joy that come your way.
It’s all too easy to focus on the negatives in our lives. Historically, this served us well. However, we have no need to be on the lookout for lions and tigers and bears any more. We want to do more than just survive; we want to thrive.
When we use gratitude consistently, we train ourselves to seek out the heart-warming moments, and before you know it, dwelling on the low parts of your day will be a thing of the past.
We can be grateful for many aspects of our lives. Perhaps it’s your family and friends, your home, or a small moment in your day that made you laugh. We can show gratitude towards nature, fresh air, and even access to nourishing food, clean water, education, or the internet. The choice is yours.
Let’s start that list right now. What are you grateful for today?
Practising gratitude can be life changing but, like anything worthwhile, you have to work at it. There is a tendency to boil the practice of gratitude down to listing three relatively random things that you have in your life. Within a few seconds, you’ve compiled your list and you’re expecting dramatic changes to occur. It’s not quite that simple.
A profound gratitude practice needs to be meaningful to you. It requires conscious engagement with what you are truly grateful for, and you’ll need to be consistent. What good things have happened today or in your life? Can you find the good in an otherwise bad situation and reframe the experience in way that focuses on how it might serve you?
Here are three simple yet extremely effective ways you can start practising now.
• Reflect on your day
• Choose three moments that brought you joy
• Allow yourself to be grateful for those moments
• Share your moments with your family
Some days you will struggle to find one moment, other days you will find many. The magic of this practice lies within the sharing of your moments. This not only allows you to be grateful for the big or small moments in your day but amplifies your positive emotions. It’s a win-win.
Leave notes of appreciation around your home for members of your family to find. You can place them in lunch boxes, on the back of doors, or even write them on a mirror. Kids and adults alike will love finding surprise messages around the house, and when they are notes of gratitude, it’s even better.
A simple text message to a friend or family member expressing gratitude is another perfect way to increase your connection to each other. We often think wonderful thoughts about our loved ones, but we might not always tell them. This is your chance to share!
When you experience something negative, think of three good things that could come from this moment. Allow yourself time to process the negative event in anyway you need to, but later in the day, use this practice to reframe your thoughts in a helpful way.
When we learn to look for the good painful experiences and can even feel gratitude for them, we have truly experienced the power of gratitude.
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The best kind of gratitude practice shouldn’t leave you feeling over extended or overwhelmed, it should easily slide into your routine and make your day sparkle just a little more. Be consistent, give it time, and watch as gratitude creates an upward spiral of positivity in your life.
As the weather cools, we let the kitchen warm us. We’re roasting, we’re baking, we’re making pies and tarts and pizza. Yum!
There is a link between the climate crisis and what’s on our plates. The hard facts are astounding, as is the difference a plant-based change...
We know we’d benefit from it, but we just can’t do it! Here are five ways to find your flow state through a more active form of meditation.
Bolster your mental health during the depths of winter by resisting the urge to hibernate indoors.
The science is in. Shifting to a plant-based food system is essential to avoid climate and ecological breakdown. And now we have a roadmap to...
Learn when to consider a vegan and gluten-free diet (and when you probably shouldn’t). Plus, discover four popular plant-based meals and how...
Lusciously decadent but guilt free, these divine bars are definitive proof that there’s a healthier, plant-based version of anything you fancy....
Healthy, satisfying and flavoursome, this pad kee mao is vibrant Thai food at its best.
Burgs are life! We love all the classics, and they are tastier and better for you when filled with plants.
You don’t need animal products to make lusciously creamy and satisfying dishes. You don’t even need oil! This wholefood, plant-based...
The star of the dish is the cashew cream. Be sure to push the veggies down so they are covered before baking. The magic happens when they soak up...
This salad is a take on urap sayur that instead uses crumbled tempeh and toasted almonds to top the dish. A balance of spicy, sweet, and sour...
The ultimate vehicle for a colourful array of vegetables (vary the mix by season or as you choose), this rich and fragrant korma with tender...
Spraying sheets and pillows with calming scents can be a wonderful aid to slumber
The next time you go for a walk, discover the wonder of the everyday world around you
A skincare routine can be a way to nourish yourself inside and out
When the clouds converge, practise gratitude for the smallest of glimmers, and learn to dance in the rain.
You don’t need loads of time to reap the benefits of mindfulness. You can create a calm mind, raise your awareness, and become more present… one minute at time.
Chances are you’ve heard of mindfulness. But what exactly is it? Why all the hype? And do you really have time for it? If you don’t already consciously practise mindfulness, it is simpler to incorporate into your life than you might think.
Creating greater awareness of yourself, others, and your environment can be achieved through simple mindfulness practices. You can’t underestimate the power of this when it comes to increasing your holistic wellbeing. Mindfulness has been shown to reduce stress levels, increase creativity, and boost self-compassion.
When we practise mindfulness, we can develop a better, more gentle relationship with ourselves, which in turn allows us to form deeper connections to others and to our environment. When we do this, we are more at ease with who we are, we feel more supported, and more ready to take on the difficulties that life can bring.
Imagine the life you could be leading if all this were true for you. You could quite possibly change the world, and at the very least you will change yours.
Now empty your mind of all thoughts and sit in silence, focusing on nothing… sounds rather challenging doesn’t it? Unless you are a highly trained yogi who has reached some kind of enlightenment in your meditations, then mindfulness is definitely not a vast emptiness where no thoughts enter your mind. In fact, most forms of mediation aren’t like this either.
In most cases, whether you practise mindfulness for one minute or one hour, your mind will wander. You’ll begin to think about the dishes that need doing, the many work emails that need responding to, and how the heck did your children manage to get food on the ceiling? Here’s the big secret though. By noticing these thoughts and refocusing your mind, you are succeeding at mindfulness, not failing.
Remember, mindfulness is all about awareness. When you catch the thoughts as they enter your mind, you are consciously bringing awareness to them. Now that awareness has been created, it’s time to refocus on your mindful activity. Every time your mind wanders off, and it will, simply bring it back to your mindfulness focus. You will find these distractions lessen over time, however, they will most likely always be present when practising mindfulness.
The beauty of creating more awareness in your life is that it can be done anywhere and at any time – even in the middle of a meeting (although this is not generally recommended). While not many of us have time to meditate for 20 minutes, morning and night, this doesn’t mean we can’t have a mindfulness practice. You don’t need an hour or even 20 minutes to bring awareness to your life. You just need one minute. Everyone can find one minute. All we need to do is focus our attention inwards and increase our awareness of the present moment.
This is what me mean by micro mindfulness. We can all benefit from short mindfulness practices that we embed into our day. One minute won’t make you late for work in the morning, it won’t stop you from having lunch with your friends, nor will it get in the way of preparing dinner. It’s completely achievable.
Here are three simple ways you can practise micro mindfulness and enjoy its benefits right away.
This mindfulness practice is fantastic when you are transitioning from one task to another, one situation to another, or one place to another. For example, between meetings at work or before entering your home after a long day. This simple one-minute practice will help to reset your mind and bring you into the present moment. S.T.O.P. stands for smile, touch, one breath, present moment – so nice and easy to remember. Begin by closing your eyes.
Smile – Think about something that brings you joy and allow your face to break into a big smile. Even if it doesn’t feel authentic at first, just plant a smile on your face.
Touch – Focus on the parts of your body that are touching other surfaces. Perhaps it is your feet on the ground or your back leaning against the chair. Can you sense tension in these places? Can you begin to soften and relax your posture?
One breath – Inhale deeply through your nose, hold the breath for the count of four, then release through your mouth.
Present moment – Bring your thoughts to this moment right now. Everything that has happened before this minute is in the past. There is no need to focus on it anymore. Set your focus on the next task, situation or place you are about to enter.
This practice helps to ground you in the present moment and creates a sense of calm in your mind. You’ll find that after you practise noticing a few times, you’ll start to be more observant in your everyday life, and therefore more present and engaged. This can be performed anywhere, anytime.
Notice something new in your current surroundings. Simply let your eyes wander around the space you are in and then focus on something you hadn’t paid much attention to before. Perhaps it’s a tree you have never really looked at, the way light plays on a surface, a sign that you haven’t read before, or the details of a nearby object.
A six senses practice will not only calm your mind and bring you into the present moment, it will also help you feel present in your body. This is a great one for raising your awareness of self and connecting to how you feel.
Find a quiet space where you can either sit or lie down. Close your eyes, breathe deeply, and focus your attention inwards. You want to become aware of everything you are experiencing through your senses, one at a time. Keep your eyes closed for all except the last one.
Nose – Inhale and exhale three times. What can you smell?
Ears – Inhale and exhale three times. What can you hear?
Touch – Inhale and exhale three times. What can you feel against your body?
Taste – Inhale and exhale three times. What can you taste?
Feelings – Inhale and exhale three times. What emotions can you feel?
Eyes – Open your eyes and look around. Inhale and exhale three times. What can you see?
What tends to stop most people from practising mindfulness is making the time, often assuming it takes a lot of time. If you can make time for a 20-minute practice in the morning and another in the evening, then by all means, it’s worth doing this. But all we’re trying to do with mindfulness is bring more awareness into our lives and spend more of our time in the present moment. So, start small. Tune into yourself for just one minute. Go on, try a micro mindfulness practice right now. Create a calm, clear and relaxed state for yourself, one minute at a time. Then be consistent. It’s the small habits that we consistently embed into our days that will have the greatest impact on our wellbeing.
One month. No meat. What a difference it can make! Here’s why we should all give No Meat May a go this year.
Time for an eco spring clean? Here are seven simple swaps for the conscious consumer
Gut health is no fleeting fad. The more we learn, the more we understand how important it is to overall health. Here’s what you need to...
Going vegan can be a life-changing experience, and it’s not without its challenges. The good news is you’re not alone. There are identifiable...
If you want to get your gut in order, Dr Will Bulsiewicz is the expert to help you sort out fact from fiction. This is the gut-health cheat sheet...
If you haven’t quite got your cycle phases figured out, you’re not alone. But it’s time to tune in to your body’s rhythms - so that you...
Love yourself by saying yes to desserts made from feel-good ingredients, including a sprinkling of #selfworth, #lettinggo, #ease&flow, and...
The ultimate vehicle for a colourful array of vegetables (vary the mix by season or as you choose), this rich and fragrant korma with tender...
Surround yourself with good friends, I say. This sticky date pudding would be nowhere near as epic without a bit of mentoring (and tough love)...
Burgs are life! We love all the classics, and they are tastier and better for you when filled with plants. This Vegan burger with the lot is sure...
This is the perfect plant-based brownie for the brownie connoisseur. Years in the making, and now captured for you to enjoy. It’s as much for...
The star of the dish is the cashew cream. Be sure to push the veggies down so they are covered before baking. The magic happens when they soak up...
If you haven’t tried sweet pizza before, it’s time to fix that! In this recipe, homemade pizza bases are smothered with sweet bechamel, and...
Burgs are life! We love all the classics, and they are tastier and better for you when filled with plants.
Spraying sheets and pillows with calming scents can be a wonderful aid to slumber
The next time you go for a walk, discover the wonder of the everyday world around you
A skincare routine can be a way to nourish yourself inside and out
When the clouds converge, practise gratitude for the smallest of glimmers, and learn to dance in the rain.