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Work with Me……….

If you’re mentally fit, you can handle life’s great challenges without mental stress or other negative emotions.
You’ll be happier and perform better. Shirzad Chamine

PQ Positive Intelligence changed my life – now its your turn

Why bother with a Coach?

I work best with women, often leaders (or aspiring leaders) that are ready to take the next step – people who are prepared to get to where they want to go and who are ready to make a change (even if you don’t know how to do that yet) People who want to have balance and peace in their lives.

Are you ready to be vulnerable and authentic and commit to doing the work that will transform you and your outlook on life? Are you ready and willing to stop circling the mountain and get up and go over? Because you know there is more in you and more that you have to give the world?

The difference with my coaching is it deals with the self-sabotage and saboteur voices that keep you at the foot of the mountain and gives you the tools to tackle issues and challenges from a calm and centred place – I help you to unlock yourself and your thinking to achieve your potential and get to the outcome you want to live your very best life.

Working with PQ Intelligence I work through the way you can re-wire your thinking – have a look at the amazing science behind this type of coaching.

ARE YOU READY TO REMEMBER HOW GREAT YOU ARE?!……………

If you are ready to climb the mountain and see the view from the top! and would like to explore and have a free 40 minute coaching chat with me contact me here

‘Michelle is brilliant in what she does. She has helped me so much to identify my values and my strengths and to see myself with more optimism, something I was definitely lacking when we first met. I think Michelle is able to create a sense of safe space to discuss issues and has always been able to push me (emotionally) when I needed to be challenged’. Saleta CR …..(Now in a new more senior role)

Attending coaching sessions has helped build my confidence and provided the affirmation I needed to move forward in my career and personal life. It has taught me to face all new challenges with a positive attitude regardless of my inner reservations and to challenge myself in all aspects of my life. Charlene S (Now in a more senior role in the private sector)

Drawing out themes and feelings that I wasn’t, on the surface of it, aware of. At times, this delving deeper got us into some fairly sensitive territory that with anyone else would have made me feel very uncomfortable. However, with Michelle I felt able to talk freely and really valued her ability to facilitate key conversations that I needed to have. She has the ability to make sessions feel personal whilst maintaining a focus on outcomes and keeping sessions on track.
Will M

My coach is honestly the reason why I was able to stay in my job and see my project contract to the end. Without her
guidance, I can honestly say that I wouldn’t be where I am today. She uses the perfect balance of empathy, excellent listening skills and practical advice to navigate each and every situation that I brought to our sessions. Michelle is very natural in our sessions and has a calming influence. Helen Mc (Now in a great, fulfilling role in another industry)

This experience was excellent, I fully bought into the experience from the beginning and got the most out of it as a result. The sessions really gave me direction and assisted me with closure on a number of other personal issues. This in turn gave me the self-confidence to then apply for a senior management role within a Council near to my home. I got the job and start in April. Peter C (Now in a more senior role, closer to home)

 
 
 

‘We dig our grave with our knife and fork’

English Proverb

‘We dig our grave with our knife and fork’ was also said by the wonderful Miriam Margolyes, actress and national treasure on one of the documentaries about retired celebs checking out various retirement homes across the world. The difference between some of the celebs was marked. Jan Leeming and Wayne Sleep almost defying their ages and looking much, much younger, Rosemary Schreager and Miriam Margolyes looking less than energetic and light on their feet. ‘You are what you eat’ seems especially noticeable in later life. Continue reading “‘We dig our grave with our knife and fork’”

Kisir Salad

I love bulgar wheat and despite the onset of Autumn I still enjoy a nice, hearty salad. This recipe is cheap, easy and very tasty – it can be eaten hot or cold and lasts very well in the fridge. Bulgur wheat is a minimally processed whole grain and is packed with fibre and a decent amount of magnesium and iron. Kisir is a popular dish in Turkey and a sprinkling of pomegranate seeds will raise the dish to a very satisfying lunch!

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Vanilla Ice

imagesSometimes you just want something sweet and almost like ice cream :-) this simple smoothie can be as fancy or as simple as you want and there is no end to the healthy ingredients you could add. I have a suggestion to add some Baobab powder, which I happen to like the taste of and takes this drink to a new level of healthiness! So you can slurp away, safe in the knowledge that you are consuming vitamins, minerals, fiber and anti-oxidants :-)
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Turmeric Tofu Scramble

images (3)
Charitymorgan.com

I am always on the lookout for cheap and nutritious meals, that also can be put together quickly. Working from home for so long is having an impact on my desire to cook after a long day in front of the screen – so the quicker the better! I often have this dish for brunch on the weekend but it is equally as good in the week. As always be adventurous – throw in your favorite things and see how it turns out 🙂 I often chuck in a handful of spinach or some courgettes, mushrooms etc. Leftover boiled potatoes (fried) also go well with this dish. I paid almost £11 for this dish recently (I know I know! but I live in London) and this will cost you a fraction of the price.
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Longevity Apple Pie Bars

dutch-apple-pie-oatmeal-squaresAnother Blue Zone recipe that combines flavour and health. I love apples and oats so this is a winning combination for me. I do enjoy fruit but sometimes you just want a sweet treat or a snack that feels comforting. You don’t have to compromise on flavour in order to eat in a healthful way  – these bars can be eaten for breakfast or for a snack with a cup of tea or coffee. Cheap, simple and Vegan.

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Crowd Pleaser Broccoli Crunch Salad

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5aday.com

Ok -so sometimes you just hit on a recipe that seems to go down well with everyone. Whether they are plant based or not -this crunchy broccoli salad appears to tick a lot of boxes! It lasts well in the fridge for around 4 days and gets better as it goes along! Eating (well cleaned) raw broccoli means you are not reducing nutrients in the cooking process  – such as vitamin C and sulforaphane (which helps prevent diseases like heart disease, diabetes and digestive issues). Thank you to my friend Angel who served me this at her birthday celebrations and gave me another ‘keeper’ for my recipe book 🙂 Use all of the broccoli chopped finely – no throwing away the stalk! 

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Saucy Vermicelli Noodles

download (2)Absolutely delicious!  I do love noodles but often find they can be greasy when I buy them outside. These tasty sesame infused noodles are just the job! The sauce that accompanies this lifts the dish and makes it rather mooreish – however, rice vermicelli noodles are low calorie – yay! have no cholesterol and are a great source of carbohydrate. You can get this tasty dish onto the table pretty quickly (about 20 minutes) and look like a pro!
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Ethiopian Split Peas (Kik Alicha)

superveggiemom.com

I was fortunate enough to spend a few hours cooking with an Ethiopian chef a while back, making this dish as well as a few others. The tip I took away from that day was to cook the onions and garlic until they almost become a puree (this does mean you have to keep stirring!) but the result is delicious. You can spice up this dish as much as you want – I prefer a gentle warm sensation! Split peas are so overlooked nowadays – they are a great source of plant-based protein , folate, iron and potassium, while being low in fat and high in fiber – and best of all they are cheap! Great for diabetics.
I would advise soaking over-night – just to make sure they are gentle on the tummy, if you catch my drift 🙂

Continue reading “Ethiopian Split Peas (Kik Alicha)”

Lentil and Mushroom Loaf

I had the great pleasure recently of returning to a face to face Made in Hackney community cooking class. Although some restrictions are still in place – it was really great to meet new people (from a distance) and cook up a storm! There is something very therapeutic about cooking with others and making something great out of a few ingredients and then seeing and eating the fruits of your labour 🙂 I took my efforts home and me and my husband tucked into this excellent lentil loaf, roasted veggies and vegan onion gravy. The lentil loaf was made in a small loaf tin but you can double the ingredients and make in a normal tin. This is a great Sunday lunch dish and is really easy to whip up 🙂 you can of course chop any veg you like really small and add into the mix!

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Healthy Breakfast Spread (Tahin Pekmez)

tahin pekmezI stumbled upon this little gem by pure accident whilst looking for directions on making Turkish tea (I now own a fantastic Turkish double tea pot!) This amazing breakfast spread is a well kept secret and has become a firm favourite in my home. It is so simple but really delicious. This is a blend of tahini and molasses (I have used either blackstrap molasses or grape molasses) Molasses is good for the health, helps reduce PMS and reduce joint pain among other healthful properties. Grape molasses was used as a ‘cure-all’ in ancient times. Tahini is full of anti-oxidants, vitamins and minerals and also very good for heart health – so you can slather this on warm bread in the morning without any guilt!
Continue reading “Healthy Breakfast Spread (Tahin Pekmez)”

Ital Red Pea Soup

red pea soup
Healthiersteps.com

This is probably my favourite West Indian soup – I have eaten it mainly at funerals! but nevertheless it’s been so tasty and filling and really comforting. Red peas are kidney beans and this soup allows you to experiment with different vegetables – pumpkin, sweet potato, yam, butternut squash etc. The beans need soaking overnight or use a pressure cooker to cook them and save time. Kidney beans are a good source of plant-based protein, fibre and have a low glycemic index rating – all round a good, healthy bean! Every time I have eaten this soup it has had ‘spinner’ dumplings in it – which are delicious and make it a meal on its own – so I have included the little dumpling recipe aswell.
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Stuffed Courgettes

stuffed courgettes

A lovely, light but satisfying lunch dish made with courgettes/zuchinni. You can eat a good plateful without feeling guilty! Courgettes have a low GI and are great for people who have diabetes as they wont have much of an effect on blood glucose levels. Courgettes are also a good source of potassium, vitamic C and folic acid. The tomatoes add a long list of nutrients, especially when cooked – add in fresh dill, mint and parsley and this is a longevity winner – and best of all it is great for the waistline – no after lunch slump with this one!

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The Man Who Wouldn’t Die!!!

Too good a story not to tell again!

Vitality Kitchen

Stamatis Moriatis at 102!

A human story to me is more powerful than many words, data and statistics  – We hear statistics and presentations every day – alas, the needle on behaviour change moves very little BUT show me someone who has lived experience, who I can connect with, who will inspire and challenge me – then you have my interest.

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Pea and Basil Soup

pea and basil
homemakershabiitat.com

I don’t think the UK has got the memo yet that we are edging towards summer! We had a glimmer of good weather but it’s dissapeared again and its COLD! However, this soup is great for Spring and can be thrown together very quickly. Just because food is good for you doesn’t mean that it can’t deliver on flavour – the two should go hand in hand. The humble pea is packed with vitamin C, E and Zinc and helps to reduce inflammation (the cause of many illnesses). Basil tastes divine but also contains magnesium which can aid blood flow. This soup is a winner as it is cheap, tasty and has ingredients that you will normally have in the fridge or freezer.
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Lightly Spiced Vegetable Tagine

There is nothing quite like a warm tagine with some lovely fluffy cous cous. This is a filling, nutritous dish and you don’t have to have a clay tagine to make it. Like most of the dishes that I post, the vegetables you use are up to you and you can experiment. This is definetely a dish that can be prepared beforehand and so great for when you finally can have friends over again! A handful of black olives really add something to this dish and a sprinklng of finely chopped parsley before serving will make it very appealing to the senses.

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Thai Style Crunchy Salad with Coconut Curry Dressing

Thai-Noodle-Salad-with-Peanut-Sauce-105
Feastingathome.com

You know something is going to taste good when you see a rainbow of colours on your plate. The sky is the limit really with the ingredients for this refreshing salad BUT it needs to have crunch! You can be adventerous with salad leaves and you can use noodles or brown rice to bulk this salad out. The dressing is very tasty and easy to make. 

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Smokey Plant-Based Empanadas

downloadI love empanadas and the smokey, sweet tomato sauce that I used to have with tuna empanadas. These plant-based versions are just as tasty and very easy to make. I have now found ready made wholemeal shortcrut pastry (Thank you Tesco!) its light and crumbly and these little treats are great for a mid-morning snack. I bought a nifty little empanada maker from the internet which is amazing (come in three different sizes) and ensure your empanadas don’t come undone during baking. If you are having a gathering – these are very moorish and will disappear quickly!
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Tangy Panzanella Salad

panzanella-the-food-placeDespite the cold snap of weather we are having, better weather is on its way 🙂 (promise!) The lighter the days get the more I enjoy a nice tangy and fresh salad. This salad lends itself to a mix of tomatoes types – cherry, plum, yellow, vine etc. The addition of cubes of stale sourdough bread (or any uncut bread you have) make this more filling – this is a bit of grown-up salad! With origins in Tuscany, Italy the salad was created like most great, rustic dishes to avoid waste and is a typical peasant dish. If that makes me a peasant – I’m happy to be!

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Marvelous Oat Flour Cinnamon Muffins

UpSplash

Any kind of white flour is becoming an issue for me. My stomach just doesn’t appreciate flour too much – a little organic wholemeal is ok, or organic unbleached but any foodstuff that has refined flour in makes my stomach bloat and I feel uncomfortable. Soooooo, finding these little beauties was wonderful. The best bit is oat flour can be hard to find BUT you just whizz porridge oats in a blender and hey presto! Oat flour! These are great for breakfast or as a snack – I will be hiding them however as I live with a bunch of vultures! 🙂

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Plant Based Pastitsio

Akis Petrezikis

This was a dish I loved when I was a meat eater (many years ago) And finally a version with no dairy and no meat! You never need to be in a flap again when your non-meat eating friends come for lunch 🙂 The pasta used in this dish is readily available in most supermarkets now and the dish is very easy to make. A friend of mine in Rhodes used to make a vegetarian version of this which was amazing also. This recipe comes from one of my favourite Greek Chefs – Akis Petrezikis – who seems to be Greece’s answer to Jamile Oliver!
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Turmeric Latte

Blue Zones

Turmeric is a bit of a wonder spice and the centenarians of Okinawa, Japan have been using Turmeric in their diet for centuries. It is a fantastic anti-oxidant and has anti-inflammatory properties making it a real power house for health. Turmeric is readily available these days and this makes a change from drinking normal or herbal teas. You can sweeten this special brew with a little agave syrup and enjoy the wonderful benefits it will afford your body!
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Lentil and Rice Biryani

ddsdawatdilse

Our neighbours have blessed us a couple of times recently with some wonderful Bengali cooking (see – even in London there are still good neighbours!) The rice they have sent us via their young daughter was out of this world tasty, non-oily and just amazing. As you know by now I am starting to love Indian cooking and this dish is a great way to brighten up mid-week meals. Lentils are a rich source of protein and keep you full for longer.
Although it looks like a lot of ingredients  – the process is simple, so don’t let that put you off 🙂

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Spiced Apple Cake with Pecan Crumble Topping

Rebel Recipes

A hit! I have had to hide this cake as it had taken a pounding! A lovely, autumnal cake with healthy ingredients and a delicious crunchy, crumb topping. Its always good to  share the love and the cake 🙂 It does have a few ingredients but everything goes into a food processor for the cake mixture so its pretty easy. I think if you want to impress vegan friends then this is the recipe. Use organic flour if you can and experiment with your spice levels – this combines my personal favourites of cinammon and mixed spice. Cinammon has a lot of health benefits and should be used generously!

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Spicy Ezme Salad

Bebosdish13

Although the temperatures here in London have plummeted I have been eating a lot of different salads and this one has no doubt been inspired by the amount of Turkish tv programmes I have been watching on Netflix! who knew Turkish tv was so good?! We are fortunate to have a lot of excellent Turkish restaurants here in London and this is a staple at all of them – but each restaurant makes it slightly differently. What I love about this salad is that it is quick, tangy and refreshing and can have as much chilli kick as you can handle! served with fresh bread it can be a meal on its own and will get you going back for more!

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Aubergine Meatballs

Healthy Food.com

Thanks to my good friend Charlene for making me lunch! I am trying to get away from all forms of processed food and that includes ‘healthy’ vegan or plant-based options – the list of ingredients still look too big to me with these convenience foods and if you make double the mixture for this home-made version, you can freeze them for those evenings when you just need to make something super quick. Add a lovely tomato sauce to these and you can serve with rice, bulgur or wholewheat pasta. The only thing you really need is a food processor or some elbow grease! You can add in the flavours that you like and adapt as you see fit but you will love these 🙂

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Spinach and Leek Phyllo Pie

This is a completly vegan version of a Greek favourite (I also have a recipe on this site for individual spinach and feta pies) and one to bring out for the festive season. The leeks give this pie a lovely sweet taste and it is very easy to put together – making you look like a masterchef! The pie is equally good hot or cold and has my favourite combo of dill and mint. It is also good as a snack with a cup of coffee mid-morning 🙂
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Caribbean Style Porridge

Sometimes I need a breakfast that will keep me satisfied until lunchtime -and this porridge does the job! My late Jamaican father-in-law was a regular porridge eater and he lived until he was 90! Some Caribbean porridge recipes call for condensed milk but as this is a blog site about longevity,  I am omitting the less healthy version 🙂  Oats are an all round good food – a great source of soluble fiber, a rich source of magnesium and it is great for controlling blood sugar. Best of all  – oats are fairly low cost (DO NOT use instant oats – they are not good!) and when my kids are hungry  – this is a go to for them any time of day.

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Jewish Honey Cake

kosher.com

With winter really settling in and the days becoming gloomy and grey I have felt the need for a bit of a comfort food hit and to be honest a sweet treat to look forward to! I am sooo over working from home – I even miss the people that used to annoy me in the office! This Jewish honey cake was one of the first healthier cakes I tried to make and my kids ate every last bit – so I knew I was onto a winner. Like all of the recipes I post you can swap and change spices and use what you have – unless you are inviting friends over – experiment with flours and spices – doesn’t matter if it looks perfect – its about taste!

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Bulgur, Freekeh and Green Beans

I love to find recipes that are bursting with goodness but still taste delicious and comforting – and this dish delivers. I found this on Ozlem’s Turkish Table and as I have never really used Freekeh before, thought I would give it a go. Not one spoonful of this went to waste! I ate it hot and cold and it was equally delicious. Freekeh is an acient grain (even mentioned in Leviticus in the bible) and is full of fiber, it has a unique, almost nutty taste and texture and aids digestion. Full of zinc, iron and calcium you can really eat without guilt!!! It’s simple to prepare and all ingredients are easy to source. Thank you Ozlem!

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Squash, Chilli and Coconut Soup

Pinterest

Another great soup for these crisp winter days. I have to say I do use a lot of coconut milk at the moment but it adds such a lovely creaminess and flavour that I can’t resist it.  This is economical and will last about 4 days in the fridge. This is delicious served with some black olives on the side and a toasted slice of sourdough. 🙂 I now have a brilliant pressure cooker which does the whole thing in 10 minutes but have given you the traditional saucepan recipe. Butternut squash is a great source of fibre and vitamins, coconut milk reduces blood pressure and cholesterol and improves digestion – so don’t take my word for it – make this and see how you feel after!
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