5 Reasons Why You Are Worthy Of Wealth

5 Reasons Why You Are Worthy Of Wealth

By Dr. Steve G. Jones, creator of Total Money Magnetism


This might sound a little strange… but do you truly believe that you DESERVE wealth?

Sometimes the number one thing holding people back from manifesting wealth is that deep in their subconscious minds, they don’t really believe that they are worthy of a financially-free life.

There are many reasons why someone may feel that they aren’t worthy of being wealthy, and we’ll get to these soon.

But what you need to know right now is that believing that you are deserving of a life of abundance is VITAL to being able to manifest all of the money and success you want.

Because attracting wealth doesn’t comes from living in fear of what you don’t want – being ‘poor’ and struggling – it comes from a place of self-love, acceptance, and belief.

So that’s why today, I want to share with you five reasons why you ARE worthy and deserving of wealth, and show you how you can break free from the false beliefs that are holding you back right now…


1. There is an abundance of money in the Universe just waiting for you to let it in.

First of all, there is no shortage of money in this world. There really isn’t.

Money is abundant, and there is plenty available for all who reach for it, including you.

Does this idea sound a little crazy to you right now?

If so, that’s OK. But it may mean that you are operating from a ‘scarcity mentality’ right now.

A scarcity mindset tells you that there is a lack of money to go around and a lack of opportunities to make money.

And when you believe that money is limited, you can start to compare yourself to others and find reasons why you ‘fall short’ – why you don’t deserve to have as much as others.

You feel anxious and helpless about your finances, and as a result you never move forward.

On the other hand is the empowering mindset of abundance.

When you train your brain to develop an abundant mindset, you will discover that there are ALWAYS new opportunities to make money, and that you deserve to have wealth just as much as everyone else.

You will be free from the fear and doubt that previously kept you stuck in a cycle of struggle, and open to a future of financial freedom.

Do you have a ‘scarcity brain’ or a ‘rich brain’?

Find out in this free personalized quiz 


2. Money has no prerequisites. You are already enough.

One of the things about having a scarcity mindset is believing that you have to be a certain kind of person to be wealthy.

For example, that you need to be top-of-the-class smart, have a career in dentistry or law, be a ‘trust-fund baby’, or a workaholic that never has time for fun.

The truth is, wealth has no ‘prerequisites’ – ANYONE can become wealthy, no matter what their background.

And whether or not you realize it yet, you have your own special strengths and talents that have the potential to bring great wealth into your life!

In fact, you may not believe it right now but I guarantee that there is an opportunity waiting for you to turn one of your passions into a source of income… you just need to recognize it.


3. You are not limited by your past.

It doesn’t matter what has happened in your past, your age, or how ‘bad’ you may have been with money… you can still manifest a future of wealth and abundance!

It happened for me. At the lowest point in my life, I was $80,000 in credit card debt, literally living in my office, and on the brink of a nervous breakdown. I just couldn’t see a way out of it.

But now, I can happily say that I am a multi, multi-millionaire, free of all debt, and every day of my life is more amazing than I ever dreamed it could be.

How did I get from that point to this point? And, how can you transform your own life in the same way?

Well, that is a story too long for this article. But if you’re interested in learning how I went from being thousands in debt to a cash millionaire in just a few years, then you can check out my story here. 


4. Everyone deserves the chance to live a rich, happy life.

Does that family down the road living in that 2-storey mansion and driving late-model BMWs really deserve wealth more than you do?

No way.

You, just as much as anyone, deserve the chance to live your richest, happiest life.

So if money troubles are preventing you from living that life right now – a life where you are free to live the way you want – then it’s time to look at your relationship with money and how it is affecting the energy you are producing.

If you are feeling unhappy, frustrated, or fearful about your finances, unfortunately these emotions will be causing you to manifest only more of what you DON’T want – more doubt, more fear, and more scarcity.

In this situation, trying to manifest wealth is like trying to plant a ‘money tree’ in poisoned soil… it simply won’t grow.

But if you can cultivate a mindset of abundance and self-love, this will be the foundation from which your financial success can flourish.


5. By manifesting wealth in your own life, you can help to enrich the lives of others.

One of the great things about having money is that you can use it to help others. Giving back to help others in need and spreading the message of abundance is incredibly rewarding.

One way you can do this is by donating money or resources to charity.

I personally support a number of charities – particularly the Leukemia & Lymphoma Society as my Mom died of leukemia and the American Lung Association as my Dad died of emphysema.

Another way to do this is by helping your children to develop an abundant mindset and educating them about managing money, so that they too can enjoy an abundant future.

Personally, through my work as a Clinical Hypnotherapist and wealth coach, I try to help as many people as I can to free their minds from barriers to wealth and experience the financial freedom they deserve.

You are worthy of wealth. You are deserving of wealth. And now, you just need to start believing it, so that you can start manifesting all of the wealth you deserve!

If you would like to learn more about cultivating an abundant, wealth-attracting mindset, I invite you to check out my Free Mini-Book, The Skill of Money Magnetism.


Want To Learn How To Manifest Wealth Like A Millionaire?

Get Dr. Steve G. Jones’ free mini-book today and learn the six steps to train your brain to think like a millionaire.


Dr. Steve G. Jones

As a world-renowned Clinical Hypnotherapist and self-made millionaire, Dr. Steve G. Jones understands the powerful relationship between the brain and money. In order for people to experience financial success, they first need to remove any barriers to wealth within their subconscious minds. Using hypnosis and neuro-linguistic programming, Dr. Steve helps people to remove these barriers so that they can take their lives to the next level of success.




Honeymoon Destinations Inspiration

Romantic getaway


Let me inspire you with these Honeymoon Destinations, a romantic break is the perfect opportunity to escape the daily grind and get away together, just the two of you – whether you’re celebrating the start of your married life in one of our most popular honeymoon destinations, or heading out on the latest in a lifetime of adventures as a couple.Whatever style of getaway you prefer, there’s a romantic destination to suit – from luxury holidays and pampering on the beach, to city breaks packed with culture, shopping and nightlife. Relax and unwind in blissful sunshine, or head out and experience all the activities your destination has to offer – either way, this is your opportunity to create memories that will last a lifetime!



Dubai destination guide


Luxury romance in Dubai

If your perfect vacation involves plenty of sun-kissed luxury, consider a couples’ break or honeymoon in Dubai. This is a city geared up to make you feel like royalty – think luxurious hotels, high-end romantic restaurants and rooftop parties round the clock. If you’re party people and eager to dance the night away in glamorous style, this is the place to see and be seen – but there are plenty of opportunities to kick back and relax as well. Head to the ultra-modern shopping malls for a bit of retail therapy, or chill out in the sun on beautiful sandy beaches. Alternately, to get your hearts pounding, take to the dunes for some sand boarding, quad biking or 4×4 excursions in dramatic desert landscapes – there’s nothing like a bit of adventure in a dramatic location to inject a bit of new life into your romance.



London destination guide


Romantic things to do in London

For a romantic getaway with a rich dose of history, culture and fabulous urban style, few destinations can beat London. Pose for photos in front of world-famous tourist attractions such as Big Ben, Piccadilly Circus and Tower Bridge, and enjoy the thriving theater scene and outstanding museums and galleries. Plus, there’s nothing more romantic than strolling along the banks of the Thames in a light mist, or through Regent’s Park in the summer sunshine, hand in hand with your beloved. Experience the thrill of shopping on Oxford Street or browsing Portobello Road Market, dine in one of London’s most romantic restaurants, then check out the vibrant bar and club scene at night – there’s never a dull moment in the energetic British capital.

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Couples’ breaks in Johannesburg

If you’re looking for a uniquely romantic destination that mixes fascinating history, lively culture and a spectacular natural setting, Johannesburg may be the perfect spot for your next couples’ vacation. South Africa’s largest city is a hotbed of urban renewal, with a trendy dining scene, nightlife, and shopping to rival any international city. Culture vultures will be more than entertained, with a choice of theaters and galleries and an eclectic selection of museums covering everything from apartheid to beer and the city’s gold rush days. It’s also an ideal starting point to experience the romance of the African landscape, and get up close to some big game on a wildlife safari in a nearby national park – and its southern hemisphere location makes it perfect for a winter honeymoon in the sun.

Click her to Experience India, China, Japan, Africa and More!Book Now





Escape to Hong Kong

Offering an intoxicating blend of ultra-modern architecture and rich, traditional culture, Hong Kong is a city that’s constantly on the move – with a cosmopolitan romance all its own. From ornate Buddhist temples and colonial-era buildings, to some of the world’s best restaurants and an outstanding selection of museums and galleries, there is plenty to explore during a couples’ break. Ride the tram to the top of Victoria Peak for amazing views of the city, or take a boat ride on the harbor and discover its picturesque islands, complete with quaint fishing villages and peaceful beaches. Shop in luxury boutiques and colorful street markets, or catch a performance of traditional Chinese opera. And of course, when the sun goes down you can experience the city’s eclectic nightlife – the perfect way to round off a honeymoon or romantic vacation in this kaleidoscopic destination.


How to get Fit after 40 plus Free 12 Week Program


If you’ve never exercised, starting can feel overwhelming. But remember that keeping fit in mid-life can more than double the chances of a healthy retirement, according to a new government campaign. So how to get fit after 40 – is designed to get you started and keep you moving.


  • The first step to getting fit is to set a goal. Determine why you want to start a fitness routine — to lose weight, get stronger, or improve your overall health. Once you have a goal, you have something to work toward.


  • A sudden radical overhaul of every aspect of your life is highly likely to end a week later in despair (or in the pub). Create mini goals, and realistic dreams. If team sports are more your idea of fun, then find a local league but remember than you need to do more than one five-a-side knockabout a week to really build fitness.


  • Try a range of different classes and activities until one sticks – it might be boxing, or spinning, or 30 lengths of your local pool every morning. Whatever it is, build it into your life until it never even occurs to you that you “don’t have time” for fitness.


  • Another key is to start slowly and then build slowly. Don’t be surprised if, after your first workout — even a brisk walk — you’re sore. Some soreness is to be expected. But if you’re so sore that you can’t move, you may have overdone it and should take it a little slower.


  • If you can’t do 30 minutes at a time, break your workout into 10-minute intervals. Any exercise counts as long as it’s sustained for at least 10 minutes at a time and is of moderate to vigorous intensity.


  • To build over time, slowly replace physical activities that take moderate effort, such as brisk walking, with those that require more vigorous expenditures of energy, like jogging.


  • As with all habits, it’s harder to form than it is to break, but be firm with yourself: rain never hurt anyone. For the competitive at heart, it’s worth looking into one of the new range of high-tech pedometers, such as Fitbit Ionic Adidas Edition – $50 off for Fitbit’s Summer Sale. You can duel with a friend to see who can take the most steps over a given period – or set yourself a daily goal.


As you progress, keep challenging yourself. One technique is called interval training — adding intense spurts at regular intervals during the workout. If you’re walking, increase your speed until you reach the next street sign, for example, and then drop back to your usual brisk pace until you reach the next sign; repeat the pattern for the length of the walk. If you’re biking, add some steeper hills to your path to raise your heart rate.

First Steps to Middle-Age Fitness and getting Fit after 40


Walk more, and walk faster

It’s hard to overstate the benefits of walking. Indeed , it’s hard to find any drawbacks at all, unless you don’t look where you are going (iPhone zombies, put that screen down). A report from the Ramblers Association and Macmillan Cancer Support found that if everyone in England regularly walked for half an hour a day, it could save 37,000 lives a year. It also cuts the risks of type 2 diabetes and heart disease, and has been shown to have protective effects against dementia. We should all do it a lot more.

Taking 10,000 steps a day is a basic requirement for optimal health, like drinking adequate amounts of water each day. This is in addition to, not a replacement for, regular exercise, and will help to get you up out of your chair and counteract some of the effects of too much sitting.


Get on your bike

Cycling is a great, low-impact exercise that has the handy benefit of also getting you from A to B. If cycle commuting is impractical or makes you nervous, find a local park route or get on a stationary bike. Start by building confidence and endurance but when you feel ready, throw in some resistance intervals – whether that’s a minute hard, a minute easy at the gym or a hilly route on the road. Study after study has shown that HIIT – high intensity interval training – is a highly effective form of fitness training, and its short albeit-not-very-sweet nature makes it easier to fit into a busy day. But you do have to push hard for those short periods.


Don’t take it too easy

Many people avoid taking up a new exercise they perceive as high impact or too stressful on their bodies, whether that’s pounding the pavements or lifting weights. But low volume aerobic exercise such as running – at whatever age you take it up – can help increase bone density, which is particularly helpful for women in later life. Strength training can be even more beneficial for maintaining bone density and muscle mass, which also diminishes from middle age. A study in the journal Biogerontology last year recommended that all adults should do resistance exercise, aerobic training and have a higher daily protein intake. All of these serve to preserve – and indeed build – muscle mass. So if you find the cardio machines in the gym boring, talk to one of the trainers about learning how to lift weights.


Don’t give up if it hurts

The first time you try something new, you might well hurt a bit the next day. That’s just Doms – Delayed Onset Muscle Soreness – and is simply your muscles protesting at being made to work hard. You’d feel it at any age. It’ll last a day or two, then go. Stretch it out – and keep your joints mobile and active. Poor mobility can cause pain, and put you off starting a more vigorous routine (which would, actually, help ease it) and it’s all too easy to have poor mobility if you sit at a desk all day.

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4 Ways to Optimise Your Fitness After 40


The first step is to simply get moving, but beyond that you’ll want to tweak your workouts for your 40-year-old self. This does not mean taking it easy — it means tailoring your workouts so you can be in the best shape of your life, even if you’re 40 or beyond.


A well-rounded fitness plan includes three types of activity: cardiovascular (aerobic) exercise that targets your heart, strength training that targets muscles and prevents the muscle loss that comes with advancing age, and flexibility training to keep you limber and preserve balance.


1. Work on Flexibility


Research published in the American Journal of Physiology found that an inability to touch your toes while in a seated position (sitting on the floor with your legs stretched out in front of you) might mean your arteries have become stiff, and you have an increased risk of heart attack or stroke.2


The study found participants’ flexibility scores correlated with their blood pressure, cardio-respiratory fitness, and other measures of heart health. Plus, losing flexibility — which happens as you get older if you don’t do anything to stop it — increases your risk of injuries and makes it harder to stay active.


Yoga and foam rolling can be useful for increasing flexibility, and I also recommend active isolated stretches.


With Active Isolated Stretching, you hold each stretch for only 2 seconds, which works with your body’s natural physiological makeup to improve circulation and increase the elasticity of muscle joints. This technique also allows your body to repair itself and prepare for daily activity.


2. High-Intensity Exercise Is for People Over 40 Too


Research presented at the May 2014 EuroPRevent meeting in Amsterdam, the Netherlands found that men who begin intensive exercise after age 40 get similar benefits to those who started prior to age 30 — as well as show several health advantages compared to men who do not exercise.


For instance, both exercise groups (those who started prior to 30 or after age 40) had resting heart rates of about 57 to 58 beats per minute, much lower than the men who did not exercise (who had resting heart rates of about 70 beats per minute).


Four minutes of exercise performed at extreme intensity four times a week may also improve your anaerobic capacity by 28 percent and your VO2 max and maximal aerobic power by 15 percent in as little as six weeks.


For comparison, those who performed an hour of steady cardiovascular exercise on a stationary bike five times a week only improved VO2 max by 10 percent, and their regimen had no effect on their anaerobic capacity.


High-intensity interval training (HIIT) even boosts your body’s natural production of human growth hormone (HGH), which will help address the muscle loss and atrophy that typically occurs with aging.


Your production of vital human growth hormone increases by as much as 771 percent during an HIIT workout. The higher your levels of HGH, the healthier, stronger and more “youthful” you will be.


3. Recover Between Workouts


This is especially important when you’re exercising at high intensity. One of the key concepts of HIIT is that the intensity and amount of time spent working out are inversely proportional.


Meaning, the greater the intensity the less time you spend working out. Moreover, as intensity goes up, you also need longer recovery times in between sessions, so the frequency of your workouts also goes down. At most, you might be able to do HIIT three times a week. Any more than that will likely be highly counterproductive.


4. Try Exercises That Work Your Core


With exercise, sometimes the simplest of movements result in the greatest gains to your fitness, and this is certainly the case with core exercises, such as planks. To do a plank, you hold your body (the trunk portion) off the ground, making sure to hold it in a straight line.


Planking will help build your deep inner core muscles that lay the groundwork for that six-pack look. As your abdominal muscles become stronger, your mid-section will tighten. While building strength, planks also increase flexibility in your posterior muscle groups.


The muscles around your shoulders, collarbone, and shoulder blades will expand and stretch (an area that often receives little attention), as will your hamstrings and even the arches of your feet and your toes.


They’re also excellent for balance and posture, because in order to do a plank correctly you must engage your abs to stay upright. Side planks or planks with extensions are particularly beneficial for building balance, as are planks performed on a stability ball.


For strength training you should ideally work out every other day (or every third day, when starting), never on consecutive days. Working out breaks down muscles and the rest builds them back up. Begin with whole-body exercises such as push-ups, sit-ups, or squats. Then you can home in on specific muscles and add exercises such as bicep curls and triceps extensions. Three sets of 10 repetitions is a good starting point. Although free weights and weight machines are effective, consider using resistance bands, which are lengths of stretchy material that work muscles without your having to lift actual weights.



12-week fitness plan


This activity plan for beginners, combining running and strength and flexibility workouts, will get you into the habit of regular exercise in 12 weeks.

The plan is structured but flexible enough to allow you to fit the exercise sessions around your other weekly commitments.

Before starting each week, plot in your calendar what days and times you’ll be exercising. This will help you stick to the plan. Don’t forget to factor in one rest day (on a day of your choosing) per week.

All you need to get started is any type of MP3 or digital media player, or smartphone, and a pair of running shoes.

Get your Weekly fitness plan designed by the NHS  subscribing below to the Couch to 5K running, 5K+ and Strength and Flex podcasts and print the 10-minute workout series.


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Improve Your Health In Under 30 Minutes?

Improve Your Health In Under 30 Minutes


HIIT workout

Try a HIIT Workout

If you want to ditch the spare tire and get in tip-top shape, experts recommend fitting a half-hour of exercise into your daily routine. Doesn’t sound doable? You’ll be pleasantly surprised to discover that a 15-minute workout can actually help you lose weight—you just have to be strategic about the one you choose. HIIT, or high-intensity interval training, involves short bursts of  high-intensity exercise such as burpees or weighted squat jumps followed by a low-intensity rest phase such as walking or stretching. A study published in the journal BMC Endocrine Disorders discovered that engaging in a 15-minute-long HIIT workout improved overweight participants’ insulin sensitivity more significantly than moderate-intensity training. “The main point of HIIT is the excess post-oxygen consumption ‘EPOC.’ In other words, 24 hours after your workout, your metabolism is still revved up,” health fitness instructor Jim White, RD,  ACSM, and owner of Jim White Fitness & Nutrition Studios tells us.


snack box


man buying coffee


couple walk a dog


lady meditating


Don’t underestimate the power of your mind when it comes to giving your well-being a much-needed makeover. “Science shows that stress can trigger cravings for less healthy foods, as well as set your body up to store more fat. So, meditation, yoga, and taking time to do things you like to do are great healthy-weight strategies,” Annie Kay, MS, RDN, Lead Nutritionist at Kripalu Center for Yoga & Health tells us in 32 Ways to Lose Weight Faster. Plus, meditation may be effective in treating high blood pressure, symptoms of irritable bowel syndrome, anxiety and depression, and insomnia, according to the National Center for Complementary and Integrative Health.


woman vacuuming


boiled eggs


lady in office

Follow the 20-20-20 Rule

If you spend the day staring at blue-light-emitting screens like the majority of Americans, you likely suffer from watery, bloodshot eyes by end of day. Combat your iDevices’ peeving side effects by investing in computer glasses and try the 20-20-20 rule: Every 20 minutes, take a 20-second break from your screen and focus your eyes on something at least 20 feet away. It’ll help you reduce eye strain and fatigue, according to the Canadian Association of Optometrists.


lady streaching

Oriental vegetable kebabs with peanut dressing

Oriental vegetable kebabs with peanut dressing

Cook these oriental vegetable kebabs on the barbecue or under the grill. If you’re short on time use teriyaki sauce instead of the marinade and ready-made satay sauce in place of the dressing.



  • 1 red pepper, de-seeded and cubed
  • 1 yellow pepper, de-seeded and cubed
  • 12 cherry tomatoes
  • 4 salad onions topped, tailed and cut into 5cm/2in lengths
  • 2 baby courgettes, cut into chunks
  • groundnut oil or sunflower oil, for grilling
  • 4 kebab skewers
  • basmati rice, to serve

For the marinade

  • 2-3 tbsp soy sauce
  • 1 garlic clove, crushed
  • 1 tsp sugar
  • pinch of ground ginger
  • salt and freshly ground black pepper to taste

For the dressing

  • 1 tbsp groundnut or sunflower oil
  • 1 shallot, finely chopped
  • ½ tsp hot chilli powder
  • 1 garlic clove, crushed
  • 1 tbsp dark brown sugar
  • 110g/4oz unsalted roasted peanuts, ground
  • 150ml/5fl oz coconut milk
  • ½ lemon, juice only


  1. Mix all the vegetables together in a bowl. Combine the marinade ingredients in a separate bowl and pour over the vegetables, making sure the vegetables are evenly coated.

  2. Cover and leave for two hours, stirring occasionally.

  3. For the dressing, heat the oil in a small pan and fry the shallot until starting to brown. Add the chilli powder and cook for one minute.

  4. Stir in two tablespoons of the marinade from the vegetables, the garlic, sugar and ground peanuts. Stir well.

  5. Add the coconut milk a little at a time. Bring to the boil and simmer gently for two minutes. Stir in the lemon juice and season to taste.

  6. Thread the marinated vegetables on to skewers. Brush with a little oil and grill over the coals for about 15 minutes, turning occasionally.

  7. Gently re-heat the peanut dressing.

  8. Serve the kebabs on a bed of rice, drizzled with peanut dressing.

New York chicken and apple salad

New York chicken and apple salad


A twist on the classic New York chicken-style Waldorf Salad with chicken and a creamy, but low-calorie, garlic dressing. This is a little over 500 calories, so if you are dieting pair it with a lower calorie breakfast or lunch to make sure your intake is no more than 1200–1500 calories.

Each serving provides 515 kcal, 55.5g protein, 42g carbohydrates (of which 42g sugars), 12.5g fat (of which 2.5g saturates), 5.5g fibre and 0.8g salt. With a GI of 58 this meal is high protein, low GI.



  • 2 crunchy red apples, such as Red Delicious or Cox’s, cored and cut into 1.5cm/⅝in slices
  • ½ lemon, juice only
  • 1 level tsp runny honey
  • 150g/5½oz red and green seedless grapes, halved
  • 2 celery sticks, thinly sliced
  • 4 spring onions, thinly sliced
  • 1 Little Gem, leaves separated, roughly torn
  • 2 x 150g/5½oz cooked chicken breasts, skin removed, roughly torn
  • 1–2 tbsp chopped toasted walnuts
  • 3–4 sprigs fresh dill, to garnish

For the dressing

  • 200g/7fl oz fat-free natural yoghurt
  • 1 garlic clove, crushed
  • 1 tbsp cider vinegar
  • 1 level tbsp wholegrain mustard
  • 2–3 tbsp chopped fresh dill
  • salt and freshly ground black pepper

Kale and quinoa salad with orange tahini dressing

Kale and quinoa salad with orange tahini dressing


For the kale and quinoa sauté

  • 350g/12oz quinoa
  • 1 tbsp extra virgin olive oil
  • 2 tsp coconut oil
  • 600g/1lb 5½oz kale, tough stalks discarded, leaves shredded, washed
  • 1 fat garlic clove, finely chopped
  • 1 large handful chopped fresh coriander or flatleaf parsley, to garnish
  • 1 unwaxed orange, zest only, finely sliced

For the tahini dressing

  • 2½ tbsp tahini
  • 2 tbsp extra virgin olive oil
  • 1 garlic clove
  • 6 tbsp warm (boiled) water
  • 4 tbsp orange juice
  • freshly ground black pepper


  1. Put the quinoa in a bowl and cover with approximately 700ml/1¼ pints cold water. Set aside to soak overnight (or for at least 8 hours).

  2. Drain the quinoa and transfer to a very large saucepan. Cover with 350ml/12fl oz water and bring to the boil. Reduce the heat and simmer for 10-12 minutes, or until the quinoa is tender.

  3. Drain the quinoa and put in a large mixing bowl. Drizzle over the olive oil and season with sea salt.

  4. Meanwhile, for the dressing, whisk together all of the dressing ingredients until smooth, creamy and well combined, adding a splash of warm water to loosen the mixture if necessary. Season with pepper. Set aside.

  5. Heat the coconut oil in a frying pan over a medium heat until melted. Add the kale and stir-fry for 1-2 minutes, adding the garlic after 1 minute. Continue to fry until the kale is just tender, then tip it into the quinoa and stir to combine.

  6. To serve, divide the kale and quinoa sauté equally among 4 plates, garnish with the orange zest. Drizzle over the tahini dressing and scatter over the herbs.

Mediterranean chicken with potatoes

Mediterranean chicken with potatoes

This easy chicken recipe is a great meal to have bubbling away on the stove for a simple supper with friends or a family-friendly mid-week meal. This is designed to be a low cost recipe.

This recipe is perfect for batch cooking, cook the chicken sauce and divide it into portions and pop in the freezer, it will keep in the freezer for 2 months. You can cook the potatoes while you reheat the sauce.


  • 1 tbsp olive oil
  • 400–500g/14oz-1lb 2oz chicken thighs, skin on and bone in
  • 1 onion, diced
  • 1 carrot, finely diced
  • 2 garlic cloves, sliced
  • 400g tin tomatoes
  • 250ml/9fl oz chicken stock
  • 1 tsp dried mixed herbs
  • 600g/1lb 5oz potatoes, cut into bite-sized pieces
  • salt and pepper



  1. Heat a large saucepan over a medium heat. Add the oil and, once hot, add the chicken thighs, skin side down. Brown the chicken on each side for 3-4 minutes, or until nicely golden-brown all over. Remove the thighs from the pan and set to one side.

  2. Add the onion and carrot with a pinch of salt to the saucepan and stir over the heat. Fry for 6-7 minutes, or until the onions are soft and translucent. Add the garlic and continue to cook for two more minutes.

  3. Add the browned chicken back to the pan along with any juices from the meat. Pour over the tomatoes, stock and mixed herbs and mix well to make sure everything is evenly distributed. Season with a little salt and pepper, cover with a lid and gently simmer for 20 minutes, or until the chicken is cooked through and the sauce thickened slightly.

  4. Meanwhile boil the potatoes in a saucepan of boiling water for 10-12 minutes, or until tender and cooked through. Drain and serve alongside the cooked chicken.

Easy Chicken with cheese, prosciutto and roasted courgettes

Easy Chicken with cheese, prosciutto and roasted courgettes


Easy chicken with cheese supper,  great for using up that glut of summer courgettes.


For the chicken

  • 1 skinless chicken breast, cut in half lengthways
  • 2 slices fontina cheese, the same length as the chicken breast
  • 2 slices prosciutto ham, the same length as the chicken breast
  • 2 sprigs fresh rosemary, same length as the chicken breast
  • plain flour, for dusting
  • 10g/½oz butter
  • 2 tbsp olive oil
  • salt and freshly ground black pepper
  • ¼ glass white wine

For the courgettes

  • 3 tbsp extra virgin olive oil
  • 2 courgettes, cut into rounds
  • 2 tomatoes, sliced
  • 2 sprigs fresh marjoram, leaves picked
  • 2 tbsp grated parmesan
  • salt and freshly ground black pepper



  1. Preheat oven to 230C/445F/Gas 8.

  2. For the chicken, remove the needles from the rosemary and chop finely. Take the bare woody rosemary stem and sharpen the thickest point to create a skewer.

  3. Flatten the chicken halves slightly with a meat mallet or rolling pin, then season with salt and freshly ground black pepper and sprinkle with the chopped rosemary needles.

  4. Place one slice of fontina on top of each chicken piece, followed by the prosciutto.

  5. Secure the stack with the rosemary branch as you would with a skewer or wooden toothpick.

  6. For the courgettes drizzle one tablespoon of the olive oil into a small ovenproof dish.

  7. Arrange alternate slices of tomato and courgette overlapping each other in the dish and season with salt and freshly ground black pepper.

  8. Drizzle with another one tablespoon olive oil, sprinkle with the marjoram leaves and top with parmesan.

  9. Place into the oven to bake for 4-5 minutes, until the cheese begins to melt and turn golden.

  10. Meanwhile, dredge the bare side of the chicken with plain flour and shake off any excess.

  11. Heat the butter and olive oil in a frying pan over a medium heat. When the butter is foaming add the chicken, flesh-side down first and cook on a medium heat for about two minutes, or until golden-brown, then turn the breast over and cook for one minute on the prosciutto side, until golden.

  12. Turn the chicken breast over again and add the wine to the pan. Heat to boil and reduce the liquid until almost entirely evaporated. Check the chicken breast is completely cooked through, then remove the chicken and place on a plate to rest.

  13. Add a small knob of butter to the pan and melt to thicken the sauce.

  14. Remove the courgettes and tomatoes from the oven and drizzle with the remaining tablespoon of the olive oil before serving.

  15. Pour the sauce over the rested chicken and serve immediately with baked courgette and tomato.

What are the health benefits of Maca


OTHER NAME(S): Ayak Chichira, Ayuk Willku, Ginseng Andin, Ginseng Péruvien, Lepidium meyenii, Lepidium peruvianum, Maca Maca, Maca Péruvien, Maino, Maka, Peruvian Ginseng, Peruvian Maca.


Maca is a plant that originates in the Peruvian Andes and grows at altitudes of 11,000 feet (3500 m) and above. This makes it the highest growing food crop in the world.   The Maca plant grows in rocky soils inhospitable to most other vegetation.  And it thrives in extreme climactic conditions such as freezing cold, intense sunlight and strong winds.    The Maca plant produces leaves as well as a small root, about the size of a radish.   It is the root that  has been treasured for thousands of years due to its ability to increase energy, stamina and fertility for all people and animals who eat it.  No doubt Maca root has made a productive  life possible in the very high mountains for generations of indigenous people.

Maca root is rich in minerals, but does it deserve its supposed ‘superfood’ status? We discuss the benefits and potential side effects of maca powder.


Maca powder on a spoon

What is Maca and how is it usually consumed?

Overview Information

Maca is a plant that grows in central Peru in the high plateaus of the Andes Mountains. It has been cultivated as a vegetable crop in this area for at least 3000 years. Maca is a relative of the radish and has an odor similar to butterscotch. Its root is used to make medicine.

The most effective way to take  Maca  powder is to mix it into water or a simple fruit juice and take it on an empty stomach 10-15 minutes before you eat breakfast. Taking Maca on an empty stomach allows it to absorb a bit faster and more thoroughly. For most people it’s also fine to mix Maca powder in smoothies and other drinks as well as in some kinds of food.

In foods, Maca is eaten baked or roasted, prepared as a soup, and used for making a fermented drink called Maca Chicha.


Uses & Effectiveness?

  • Sexual dysfunction caused by antidepressant drugs. Early research suggests that taking Maca twice daily for 12 weeks slightly improves sexual dysfunction in women taking antidepressants.
  • Male infertility. Early research shows that taking a specific Maca product (Maca Gelatinizada La Molina, Laboratories Hersil, Lima, Peru) daily for 4 months increases semen and sperm count in healthy men. But it’s not clear if this results in improved fertility.
  • Postmenopausal conditions. Research suggests that taking Maca (Maca Powder Healthychoices, Murwillumbah, NSW, Australia) daily for 6 weeks slightly improves blood pressure and some aspects of mood, including depression and anxiety, in postmenopausal women. But benefits are very small.
  • Sexual desire. Early research shows that taking a specific maca product (Maca Gelatinizada La Molina, Laboratories Hersil, Lima, Peru) daily for 12 weeks can increase sexual desire in healthy men.
  • “Tired blood” (anemia).
  • Leukemia.
  • Chronic fatigue syndrome (CFS).
  • Improving energy and athletic performance.
  • Improving memory.
  • Depression.
  • Female hormone imbalance.
  • Menstrual problems.
  • Symptoms of menopause.
  • Osteoporosis.
  • Stomach cancer.
  • Tuberculosis.
  • Boosting the immune system.
  • Other conditions.

Nutritional Benefits

Maca is a true nutritional powerhouse.   Dried Maca root contains 13-16% protein, 8.5% fiber, 19 essential amino acids, vitamins A, B1, B2, B3, C and D, minerals iron, magnesium, copper, zinc, sodium, potassium, calcium, several glucosinolates, 20 free fatty acids, and unique compounds called macaenes and macamides.  Beyond that, Maca is one of only a handful of foods considered to be an “adaptogen,” or a food that raises overall life force energy.

Maca powder is also a good vegan source of iron, with just one 5g teaspoon providing almost 10% of the RDA for men and women over 50 years old, and 5% RDA for women aged 19-50 years old.

One teaspoon of Maca powder also contains about 10% of our RDA of copper for adults. Copper is needed to help trigger the release of iron to form haemoglobin which carries oxygen around the body, as well as being involved in the production of both red and white blood cells.

How does it work?

Maca is a nutritional powerhouse that is dense in amino acids, vitamins and minerals. It is also an adaptogen, which means that it supports overall health and strength. Research has revealed that Maca works to boost the overall physical functioning of the body as well as to lift mood.

Maca as an Adaptogen

Maca root, like ginseng, is also an adaptogen.  Adaptogens are substances that raise the physical body’s state of resistance to diseases through physiological health and emotional health improvements. This makes Maca a broad based food that in many cases is able to support and rejuvenate overwhelmed, tired adrenal glands and other aspects of the hormonal system.  Over time, use of Maca can lead to several benefits including greater energy, stamina, clarity of mind and spirit, and the ability to handle stress.


Maca for Increased Energy

Early Spanish explorers in South America noted that Maca worked both to enhance fertility and as an energizing tonic. Maca has maintained a reputation for boosting energy ever since. What’s interesting, though, as compared with coffee and tea, Maca does not stress the adrenals. The energy boost felt from Maca is both even and sustained.

Maca for increased Stamina and Athletic Endurance

Incan warriors are said to have consumed Maca before battle increase their prowess. More recent studies have shown that Maca improves stamina in distance racing and helps to build muscle.

Maca for Chronic Fatigue Syndrome

Maca has shown positive results for reducing the effects of chronic fatigue syndrome in a variety of individual tests.

Maca for Libido and Improved Sexual Function

Traditionally, Maca has been regarded as a potent aphrodesiac among the native Peruvian population. More recently Maca has been very successful in increasing the libido of both men and women. One study also has shown that Maca can help men overcome erectile dysfunction. We recommend Black Maca for men and Red Maca for women for this purpose.

Maca for Fertility

The most well documented traditional use for Maca is for increasing fertility both in humans and animals. Incan farmers used it 1000’s of years ago to boost their populations of livestock. Black Maca in particular has shown to increase sperm count and volume. And Red Maca has been shown to balance female hormones and ovulation cycles. These effects may be related to the presence in Maca of active aromatic isothiocyanates.

Maca for Regulating Hormone Balance

Maca contains a variety of amino acids, which are the building blocks of hormones. Research has shown that taking Maca regularly can balance hormones within both men and women. Maca does not contain hormones, but the building blocks from which the body can create them.  Because hormones affect various aspects of health, having a balanced and healthy endocrine system can lead to numerous perceived benefits.

Maca is considered to be very beneficial for hormone balancing, endocrine and thyroid function enhancement and even immune system enhancement. These benefits are most likely related to its high content of amino acids. Hormones are constructed of amino acids and cholesterol.

Maca for Reducing Depression

Taken regularly, Maca works to elevate emotional mood. This is most likely a function of the dense nutrition within the root combined with it’s hormone balancing properties and unique nutrients called macamides. Recently, in two studies, Maca was shown to reduce the scores in self assessment depression and anxiety tests.

Maca for Reducing Anxiety and Stress

One of the most interesting traditional uses for Maca is that it was mixed in special teas during dance ceremonies to helps energize and relax participants. Recent studies have also shown that Maca’s positive effects on mood lead to a reduction in self perceived anxiety and stress. That makes Maca very unique, in the sense that it boosts energy without causing any sort of stress.

Maca for Menopause

One of the most common uses for Maca is to relieve the symptoms of menopause. It’s important to understand that Maca does not contain hormones. Instead it contains nutrients called glucosinolates that stimulate the body to produce balanced levels of hormones. In the case of using Maca for hot flashes, taking the powder causes the body to produce more estrogen.

In addition to balancing hormones, Maca works as an adaptogen, to support the overall health of an individual specific to her needs. It is one of a very small number of plants that work in this way. (Ginseng is another example).

Finally, Maca powder is a true nutritional powerhouse with high levels of 10 minerals, 23 essential fatty acids and nearly all amino acids. The elevated nutrient content of the powder supports ideal functioning of the body.

Maca for Male Libido

Among the top reasons men choose to take Maca is to restore their libido. Maca works on various levels to support a healthy sex drive. First, it’s high nutrient content revitalizes the entire body. Second, Maca works to support healthy testosterone levels thereby increasing energy, stamina and vitality. Finally, Maca contains unique nutrients called macaenes and macamides that are associated with supporting healthy libido.

Maca for Thyroid

Maca has been shown to stimulate thyroid function, most likely due to its hormone balancing properties.  Maca does contain iodine which can affect thyroid function.  Iodine is a vitally important nutrient for our bodies. It is essential in helping the thyroid gland to produce hormones. Beyond that, iodine supports healthy metabolism, balanced moods, healthy blood pressure and may also be useful in preventing cancer. A lack of iodine in your diet can lead to goiters, hypothyroidism, low metabolism, problems in pregnancy, depression, mood disorders, fatigue and other conditions resulting from hormonal imbalance.

Maca Benefits for Women

The major reasons women take Maca are:

  • Muscle building (Black Maca)
  • Increasing energy
  • Increasing stamina
  • Boosting libido (Red Maca)
  • Enhancing fertility (Red Maca)
  • Hair growth
  • Improving skin tone
  • Enhancing curves
  • Balancing hormones during menopause (Red Maca)
  • Preventing Osteoporosis
  • Supporting Thyroid health
  • Enhancing mental focus and clarity
  • Reducing depression

Maca Benefits for Men

The major reasons that men take Maca are:

  • Muscle building (Black Maca)
  • Increasing energy
  • Increasing stamina
  • Boosting libido and overcoming erectile dysfunction
  • Enhancing fertility (Black Maca)
  • Hair growth
  • Prostate health (Red Maca)
  • Strong teeth and bones
  • Enhancing mental focus and clarity
  • Reducing depression

Side Effects & Safety

Based on 1 teaspoon (5g) of Maca a day there doesn’t appear to be any immediate side effects, but always check with your GP first if you are concerned or are taking any prescription medication.

However, high doses of Maca may provide too much of certain nutrients and so should be used cautiously if you are exceeding more than one teaspoon a day. 100g of Maca powder provides almost 200% of your RDA for iron in men and women over the age of 50 years old, which could cause some stomach pain and constipation. This amount of Maca would also provide around 400% of your RDA of copper which may cause liver and kidney damage if used over a prolonged period and is therefore not advised.

Being a cruciferous vegetable, Maca powder may be problematic for those with a thyroid problem or on thyroid medication, as it contains substances known as goitrogens which may interfere with normal thyroid function and therefore should be avoided.

Special Precautions & Warnings:

Pregnancy and breast-feeding: There is not enough reliable information about the safety of taking Maca if you are pregnant or breast feeding. Stay on the safe side and avoid use.

Hormone-sensitive conditions such as breast cancer, uterine cancer, ovarian cancer, endometriosis, or uterine fibroids: Extracts from Maca might act like estrogen. If you have any condition that might be made worse by exposure to estrogen, do not use these extracts.

How well researched are the benefits and risks of Maca?

There is very limited research on Maca at the moment, but those studies that have been done include a very small trial in 2015 that was carried out on 29 Chinese women who were postmenopausal. Over a period of 12 weeks the women took 3.3g of Maca a day, compared to a placebo group, and at the end of the trial it was concluded that Maca appeared to reduce both blood pressure and depression.

A test tube study in 2014 found that Maca has a high antioxidant content which could be of benefit to health with more research as a bioactive compound. This has been further supported by another in-vitro study in 2017, which found Maca to have potentially neuroprotective benefits. More research is required before we can confirm this is of benefit to humans, but it’s a positive start.