A brief guide by the Lantern Church in Marlow Bottom to improving your mind, body and spirit in 2020.

1. Mind, Body, Spirit
A NEW VISION FOR 2020
www.4u-team.org/lantern

2. 6 Top Tips for a Health Balanced Diet
1. Eat as many vegetables as you can
2. Eat fruit for sweetness instead of added refined sugars
3. Eat quality protein at each meal
4. Swap to low glycaemic carbohydrates
5. Eat quality good fats and don’t be scared of them!!
6. Stay hydrated

3. Benefits of a Balanced Wholefood Diet
 More energy
 Better sleep
 Balanced mood
 Easier weight management
 Clearer skin
 Fewer cravings
 Stronger immune system
 Reduced risk of disease

4. Steps to New Healthy Habits
1. Chose only one thing to focus on
2. Set a long (3 months) and short term (1 week) goal
3. Make a daily plan
4. Review progress regularly (daily/weekly)
5. Reassess regularly and set new target
6. Repeat!
 Join a likeminded community

5. Green Smoothie
Ingredients
Method – makes 2-3 servings
1. Chop non-leafy greens into cubes and de-stalk leafy greens if required
(eg kale) then rinse.
2. Place all ingredients into a high powered blender and blended until
smooth, add more liquid if required.
3. Pour into glasses and enjoy.
4. Store in a glass air tight container for consumption the same day. Or
freeze for consumption the next day.
Optional add ins:
 Superfood powders (eg wheatgrass, spirulina, chlorella, maitake),
 Rolled oats,
 Nuts/nut butter
 Seeds (eg pumpkin, sunflower, flax, chia), Protein powder)
140g mixed leafy greens
(eg spinach, rocket, kale, watercress)
100g mix non leafy greens/fruit
(eg cucumber, celery, fennel, broccoli, apple, banana, mango)
20g avocado
Thick slice of fresh ginger with skin on if organic
Juice of ½ lemon
Pinch of salt (Himalayan or pure sea salt)
300-400mls liquid (eg water, coconut water, nut milk)
3 ice cubes

6. Butter Bean Pea &
Mint Dip
Ingredients
Method
1. Add the butter beans, peas, oil and seasoning to a blender or food
processor. Add a little water to loosen the mixture as needed to reach
the desired consistency.
2. Stir in chopped mint and mix well.
3. Chop vegetables into crudités (small sticks ready for dipping)
4. Serve as a canapé or snack.
5. Store in an airtight container in the fridge for up to a week. Also nice
spread on crackers or rice cakes.
1 can of butter beans, drained and rinsed
200g frozen peas defrosted
50ml avocado or olive oil
½ clove fresh garlic, minced
¼ tsp onion powder
pinch salt and pepper
1 tbsp lemon juice
10g fresh mint, finely chopped
2 large carrots, peeled
2 celery sticks, peeled
1 red pepper, deseeded

7. Top tips to Physical Wellbeing
 Set small measurable goals
 One step at a time – start slowly and build from there
 Make your exercise community based
 Find something you enjoy doing
 It’s ok to have some “down time”
 Try to exercise in conjunction with improving your diet
 Any form of regular exercise is good exercise

8. Mental Wellbeing: some helpful resources
Buckinghamshire MIND
 Host of resources and information on services including Peer Support Groups,
Counseling and Wellbeing Groups (Art, Music, etc.). Latest news and how to get
involved
https://www.bucksmind.org.uk/
https://www.mind.org.uk/information-support/tips-for-everyday-living/
Action for Happiness
 Launched by the Dalai Lama and includes the 10 keys to happiness and activity
calendars
https://www.actionforhappiness.org/
NHS
 The 5 steps to mental wellbeing with links, self assessment and more
https://www.nhs.uk/conditions/stress-anxiety-depression/improve-mental-wellbeing/
If you need urgent
help, want to know
who to talk to, or
are worried about
someone else then
visit the site below
which will help and
has useful contacts
https://www.bucksmind.org.
uk/crisis-support/

10. Get active for better mental health!
This January challenge yourself to get active every
day, your way. Whether you run, swim, cycle or
choose your favourite fitness activity, set the goal and
enjoy support from the RED community every step,
splash and pedal of the way! Kick-start your 2020 in
a positive way (and you can also choose to raise
funds for Mind) so together we can be active for
better mental health
For more details and to sign up visit
https://redtogether.co.uk/

11. The Serenity
Prayer

13. Top Tips for Exploring Spirituality
 STOP – Give some time each day
 MEET – Jesus, read a biography of his life
in the Bible
 THINK and FEEL
 PRAY – as if someone is there
 READ
 The Bible
 Things to make you think and the
Spiritual
 DO ALPHA – alpha.org.uk
 Bible in a Year app www.bibleinoneyear.org
 A digital place to help explore –
www.Bethinking.org
 Podcasts
 The Sacred @sacred_podcast
 Pray as you go
 Books
 Unapologetic by Francis Spufford
 God is closer than you think by John
Ortberg (or Soul Keeping by the same
author)

14. We’d love
your
feedback!
 Did you find the event useful?
 Would you be interested in a follow up event or further
session? If “Yes” please leave your email.
 Would you be interested in finding out more about Alpha?
(Please add your name & email if interested)
 Is there any other feedback you’d like to share?
Please take a moment to share your thoughts
on this form, we’d really appreciate it.