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We all know eating well is vital for our physical and mental state. As busy professionals who need to be on top of our game 24/7, making wise food choices can help us achieve our goals. Even if we do not have time to ensure every meal we eat is balanced, by adding certain produce to our everyday food , this can make a huge difference.

Oily Fish

Contains omega 3 which are good fats. Some examples are salmon, trout and mackerel. These contain sufficient levels of both EPA and DHA which is thought to help us manage stress and helps make the good mood brain chemical, serotonin.



Rich in a chemical called proanthocyanidin which is the natural antioxidant that’s proven to fight cancer, lose weight and give you glowing young skin.



Are a very good source of inexpensive, high quality protein. More than half the protein of an egg is found in the egg white along with vitamin B2 and lower amounts of fat and cholesterol than the yolk. The whites are rich sources of selenium, vitamin D, B6, B12 and minerals such as zinc, iron and copper.



Is naturally gluten-free and contains iron, B-vitamins, magnesium, phosphorus, potassium, calcium, vitamin E, and fiber. It is one of only a few plant foods that are considered a complete protein, containing all nine essential amino acids.

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Nuts have different nutrition credentials and will offer various health benefits . Adding them to cereal, a salad, or whizzing up into a smoothie provides mega nutrition. Brazil nuts, walnuts and almonds are all great for brain power!

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We are by no means an Instagram expert ,with a very small following so far, we want to grow. We thought we would share a few of the tips we have learnt to gain business growth. We understand it takes time to grow followers and engagement, and we are talking a gradual growth of substantial engagement, real followers and relevant comments.


Is key. If people like what they see, they will want more. We have not posted for a while, and this probably drives followers away. Expect to see more daily posts from us.


Instagram shares accounts on the home feed based on engagement so engage with your followers and start a conversation. Also comment on others pictures, and you will get some love back.


This is the main way that new followers will find you. Put your hashtags in the description or in the comments. Use hashtags relevant to your business, for example we would use #virtualassistant #businessblog #va #admin . We also use hashtags relevant to the post. We don’t like to overcrowd, a few quality posts are key.


Another way to get your posts out there, is share on your other social media platforms. For example we always share our new blog posts via Twitter & Facebook.

Picture Quality

If you can, always use high resolution photos. Blurred and badly pix-elated photos are not aesthetically pleasing.


Ensure your bio encapsulates your business in a few short words, and also ensure your website and contact details are present.


Linkedin can be a very effective business tool to connect to people and gain new business. It is also a brilliant way to build up a client base and touch base with your regular contacts. When you first sign up, it can be a bit of a minefield, as it so vast. If used correctly, you can really exploit it to your advantage. We believe these few pointers are a great start, and should be carried out on a regular basis to help on your Linkedin journey.

1. Share interesting industry updates and your business updates. Comment on others updates.
2. Do not post any pictures or information which would be better suited to Facebook. For example, what you had for dinner or pictures of your nights out.
3. Don’t forget your current contacts. Speak to them regularly, share news, and find out what is happening in their business life.
4. Join groups and start conversations.
5. Update your profile regularly – with new clients, or if you have completed a course or what direction your business have moved into.
6. Always respond to messages, even if you are not interested, be polite & professional.

We hope these help!


After stumbling across this very informative inf graphic, it got us thinking, what actually is the difference between a manager and a leader? They both play similar roles, but being a leader is about taking it that one step further with passion, drive and risk. We love finding an info graphic which can help us become better and think outside of the box.

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