Guacamole recipe

Guacamole is something I make on regular basis. Given that Avocado is good for your health, there are also many nutritional benefits as well.

So here’s my recipe for Guacamole

  • 2 Avocados very ripe but not bruised
  • 1 large tomato – chopped into dices and seedless
  • 1 onion – finely chopped
  • Handful of Cilantro – chopped
  • 1 clove garlic, minced
  • 1 lime, juice (fresh)
  • pinch of ground red pepper flakes
  • Salt and ground Pepper to taste.

First, prepare the ingredients for the Guacamole. Half the tomato and dice into small pieces, make sure you take the seeds out first; now put the tomato into a bowl.

Half the avocado and dice each half on a chopping board. Now put the diced avocado into a separate bowl; mash the avocado using a fork, if you like to keep in a little chunky, don’t mash too much at this stage.

Finally, chop the onion and cilantro, and mince the garlic; Chop a lime in half, and squeeze the juice into the bowl.

Tip all the other ingredients into one bowl: then season with salt and pepper and red pepper flakes. Use a whisk to roughly mash everything together. Cover bowl with plastic wrap and refrigerate until it’s cool.

Eat with chopped carrots or even wedges.


Snacks? And healthy? What??

Every day, I aim to eat food that is nutritious and healthy, this also includes the snacks I eat. Replacing my snacks with healthier options has boosted my energy and aided towards my general health.

It’s important that you know how your body works. For example, knowing when you will get that energy slump throughout the day, is a sign that you need to eat a light snack; that is full of nutrition, to help raise your blood sugar levels before it happens.

For me, it’s 4 pm, I have a light snack around 2.30-3pm.

Below is a list of some light snacks I have

  • Omega seeds along with almonds walnuts, brazil nuts, cashews, hazelnuts, and pecans. (Prunes/dates) followed by a banana
  • I have chia seeds – add to my daily bottle of water and drink throughout the day.
  • Eat Real: Lentil Chips – Chili Lemon (my favorite)
  • Clear spring Organic Rice Cakes Tamari & Sea Vegetables (very filling)
  • I also have 1 Omega 3-6-9 tablet a day, by – Echiomega; Echium seed oil (vegan tablets)
  • Drink organic tea – I drink different teas, depending on my mood. Currently, I am loving Turmeric tea and Matcha green tea.
  • Make a nutritional smoothie in the morning. (will post recipes soon)
  • Wheat grass powder, take a shot around 12pm noon.


So here are some my healthy options on snacking.

My Business Magazine Interview

Oldham Business Edge Magazine

The moment I received a call about giving an interview for the Oldham business Edge magazine, I was over the moon. This was my very first media interaction regarding my business; I was excited and honored for this opportunity.

My business idea came from a personal place. It was inspired by my change of lifestyle and worldly view. My business is me, it’s my mirror image, and I hope everyone is inspired by it.

My interview with Oldham Business Edge magazine is about my business success in terms of, investment as well as NatWest bank support; and, great collaboration with suppliers and renowned manufacturers as well.

Oldham business leadership group from the very start had faith in my business; they have supported me as well as giving me the platform and hub to excel.

Not many businesses get the opportunities I have had. I am also very grateful for them. Especially to Panda and Union Street Media Art, they have given me support and mentoring opportunities as well.

In order to excel and make your dreams come true, surround yourself with like-minded people. And know the difference if someone is happy for you or not. The best advice a colleague at the Manchester NatWest Bank Hatchery had given me was, when giving good news to someone always wait to see his or her reaction and body language. Their reaction and body language will tell you all you need to know.

Distance yourself from people who will stump your growth as a person and business, go and network, interact and look for opportunities where positive energy resides. You will excel and one step at a time will lead to success as well.

Thank you for reading. Sonia

Comparing turmeric, glucosamine & Ibuprofen


This report shall seek to explore the pharmacokinetics, pharmacodynamics, efficacy and side effects of the commonly prescribed drug Ibuprofen, the mode of action of turmeric and glucosamine and the potential interaction between the two nutrients and ibuprofen. The assignment shall include a section where the mode of action of the drug and nutrients will be compared and contrasted and any contaminants or contraindications will be identified and discussed.

Drug Pharmacokinetics

Ibuprofen is a non-steroidal anti-inflammatory drug (NSAID) commonly prescribed and used for its anti-inflammatory, analgesic and antipyretic properties (Davies, 1998). The drug relieves pain and inflammation, muscle ache, fever, headache, dysmenorrhea and bone fractures at over-the-counter doses of 800-1200mg/day (Mazaleuskaya at al 2015) and is used for long-term treatment of other chronic inflammatory conditions such as rheumatoid arthritis, ankylosing spondylitis, osteoarthritis at 8800-2400 mg/day (Rainsford 2009).


Ibuprofen is very quickly absorbed following oral administration (Mazaleuskaya at al 2015). At…

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My thoughts on yoga wear

I have forever been searching yoga clothes that are not linked to sweatshops and not made using organic fabrics.

Since I practice yoga a lot, especially Bikram yoga, I need clothes that are easy to wear quality and comfortable.

After carrying out some research, I have come across some brands that meet my ethical values.

Alo has some amazing yoga clothes, some funky outfits, and some minimal designs as well. Although, I couldn’t find information on them being sweatshop free; but, we do have some common goals and values. They are all about healthy lifestyle and eco living.

Another favourite brand is Lululemon. I first discovered this brand, on my trip to New York. The quality of the clothes are fantastic; there are also a whole range of styles and designs to choose from. Lululemon’s values are about promoting live, long healthy lifestyle. They are also working and committing towards are a sustainable business and also reducing their carbon footprint on the planet.

Lululemon’s yoga pants are one of the best I have used so far, 3 years and still perfect.

Prana is an Ethical brand who uses organic cotton, recycled wool, and hemp; they are also fair trade certificated.

I am in love with their Yoga Pants, they are so soft and easy to wear; as well as giving you a great amount of comfort and support while working out.

What are my thoughts on all 3 brands?

I enjoy working out in Lululemon’s yoga pants, although, sometimes I do feel they are slightly too thick for wearing during Bikram yoga. However, when I wear them while running or cycling, they are perfect.

Alo’s, yoga pants are great, especially their sports bra. Great for yoga, not too tight, just perfect.

Prana’s whole selection of clothes are great. The yoga pants are good for hot yoga, as you can buy different styles, loose fit or tight. I do prefer the Lululemon pants, but still enjoy a light workout in Pranas as well.



If any of you know or have used any ethical brands that specialise in yoga clothing, please leave a comment bellow. 


The progress

I am now far closer to my goal, of launching an Animal-Friendly handbag range. I am not denying; that It has been a roller coaster journey, with many ups and downs.


Who said launching your own business is easy? The long hours; late nights and early mornings working non-stop to make ends meet. Knocking on every door to get your product out there, making connections and building relations with people and businesses.

My handbag prototype is now complete, all my hardware and packaging is also near to completion; ready for production stage.

I will be launching one handbag style followed by small capsule collections.

However, today I want to ask you all to share some of your thoughts on the colour of handbags you would like? A colour that would be ideal to wear every day, something ‘versatile’.

I am incorporating an options menu, where you can choose the colour of your own choice. What colours would you like?  

Please leave your comments bellow, or even drop me an email with your thoughts at


Sustainable Spring/Summer Prints

Literally Nataly

Rather than buying trending prints this Spring and Summer invest in the classics!

Florals – these are a spring/summer time given – in every shape, way, or form. Flowers signify that that the season has finally changed, gone are the long cold winter days, replaced with sun, sun, and more sun! (Although maybe not in the UK… it snowed in London yesterday?!)


Ethnic Prints – bright days and warm summer nights call for exotic influences. Whether it is Indian embroidery, tribal prints, etc., these bright prints stand out when combined with that sun-kissed skin we begin wishing for as soon as spring comes around.


Stripes – Spring, Summer, Autumn, Winter, stripes are a wardrobe staple year and year again!


The highlighted pieces in this post are from sustainble and eco-friendly brands.

Click on picture to shop product

Have a lovely day!

Nataly x

Photos taken from the following websites: Reformation, People…

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