Almond Cashew Date Slice
This slice is one of our family faves for a go-to snack. I seem to make this on a weekly basis as it gets consumed very fast! I just call it my almond cashew date slice. It’s seriously easy to make, so healthy and just a great well balanced snack when you want something fast for sustained energy. Ingredients include:150 grams - Cashews150 grams - Almonds160 grams - Dates40 grams - Coconut oil (melted)60 grams - Almond or peanut butter40 grams - Cranberries or Apricot (dried)50 grams - Hon...
July 23, 2024Blended Mixed Veggie Soup
I love a good soup in winter when it's a chilly day! There is something about the warmth and nourishment you get that fills up your body and just makes you happy! I usually make about 2-3 different soups each week, (our family loves it, especially my 3.5 year old). My daughters favourite is leek and potato, while mine is a toss between cauliflower and mixed veggie soup. So, here is a recipe for one of my favs. Remember, soup is a great way to get in extra or 'hidden' veggies for...
July 10, 2024Seed Crackers
Healthy crackers can be kind of pricey nowadays. These seed crackers are so easy to make, healthy and delicious! It makes a big batch too, so will last for a while. Different seeds carry different nutritional benefits, so this recipe gives a nice variety. These crackers are loaded with calcium, folate, magnesium, iron and fibre. Mix together in a blender the following:70 grams flaxseeds60 grams sunflower seeds60 grams sesame seeds50 grams chia seeds50 pumpkin seeds20 grams ...
June 26, 2024Keto Everything Bagels
These are protein packed (around 12 grams), very low carb (around 5 grams per bagel) and low in calories, (around 225). They're so simple to make! I wish I had started experimenting and making them sooner. The only suggestion I have is that they stick a bit in a bagel tray, (even with spraying with extra virgin olive oil), so I may try little muffin bites instead next time....ENJOY!2 cups Almond Flour1 Cup Greek Yogurt3 tsp Baking Powder1/4 tsp Salt1/4 tsp Garlic Powder1/4 tsp Onion ...
April 9, 2024Optimising Your Immunity
Your immune system consists of a complex collection of cells, processes, and chemicals that constantly defends your body against invading pathogens, including viruses, toxins, and bacteria. As you may have already heard mentioned, 80% of your immune system resides in your gut, so of course optimising gut health is of utmost importance. There are also a number of foods and vitamins that can really boost immunity. Let's talk about a few here....Garlic: This pungent member of...
March 12, 2024Is Collagen worth it?
Is anyone happy to get older? I personally don't enjoy seeing new wrinkles, cellulite or sagging skin and the answer to the fountain of youth is still unknown. I know I myself have been tempted by the claims of potions, serums and anti-ageing supplements. You question whether it’s worth it and how good they are for you anyway? Believe me, it's a multi-billion dollar industry!I've been a Clinical Nutritionist now for almost 9 years and I know that we become what we eat - literally, the food you...
August 9, 2023Exercise - What Type & How Much?
I know what you’re thinking…how can exercise harm me? While take it from me, I’ve been a fitness instructor for over thirteen years now and always been a gym rat. I also ran track as a sprinter in high school and university (hello 100 and 200 metre dash) – you can overdo it!Exercise in general has many proven benefits from lowering stress levels, (one of my favourite ways of beating stress), increasing energy, improving cardiovascular health and more. When you exercise it’s...
July 10, 2023Chicken Curry Meatballs
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December 8, 2022Total Gut Restoration Post Holiday
I've just returned from three months in America. We had a fabulous time visiting family and friends, and introducing our daughter to everyone for the first time at 1.5 yo, (thank you Covid). There are so many differences that set the USA and NZ so far apart - driving on the other side of the road, traffic, the wildlife, the crowds and of course the food. The Standard American Diet is characterised by many things, but to sum it up it consists of high intakes of pre-packaged food...
November 8, 2022Reduce Pain Naturally
Did you know 20% of New Zealanders suffering from chronic pain, and pain is the most common reason someone will visit a healthcare Practitioner in New Zealand. There is no question that we’re a nation in pain and inflamed. To understand how to reduce pain, we need to look at its main cause, inflammation, which is triggered in response to tissue injury or infection. The inflammatory process is designed to initiate healing and also to keep you resting while healing occurs. For this reason, the s...
April 4, 2022Coping With Anxiety
Feeling occasionally anxious is a normal response to modern life. However, for some people their anxiety is like a little monster living inside, who stirs up uncomfortable feelings when faced with simple everyday situations. If you or someone you know avoids social gatherings, work meetings or confrontations due to anxiety, then don’t ignore these feelings. It’s time to get some help to tackle the anxiety monster.I have seen firsthand just how well natural medicines work to combat anxiety, b...
December 8, 2021What Does Stress Look Like? Your Guide To Stress Less.
What Drives Stress? Stress acts to motivate and sharpen your focus in situations where immediate action is required. The greater the intensity or urgency of the situation, the greater your stress response will be. For example, if you are faced with danger, your body switches on your acute stress response (also called the ‘flight or fight’ response) to give you a burst of energy and to help you deal with the danger by either running away or fighting back. However, in the modern world, with em...
July 6, 2021Getting to the Guts of Your Health
Great Health Is All In The Gut! From the first day of school through to your well-deserved retirement, challenges can arise at every age; your health is no exception to this. More and more, research is showing that your microbiome (i.e. your gut bacteria) is foundational for good health. A healthy microbiome is a flourishing and diverse ecosystem containing a wide variety of beneficial bacteria and microorganisms, with minimal potentially harmful or disease-producing bacteria. When the microbiom...
April 8, 2021Heavenly Chocolate Smoothie
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March 9, 2021The Purpose of Poo
As you read this, your body is working hard to: *Clear waste produced during its normal, healthy activities. *Remove compounds (e.g. hormones) from circulation that have completed their tasks. *Neutralise toxins that can harm your body, and *Fight off pathogens (infectious organisms) that could otherwise make you sick. Once it’s completed these tasks, the next step is to eliminate these unwanted substances. It does this by packaging them up and sending them to your intestines to be eliminated ...
February 11, 2021Courgette & Carrot Muffins
Another recipe from my E-book...Do you have plenty of courgettes and want a different way to use them? Try these simple muffins that are full of protein and gluten free!...
January 8, 2021Banana Iceblocks
It's heating up out there! Now is when I love making homemade popsicles/iceblocks to keep the family cool. It's so super easy, cheaper than buying in the supermarket and way healthier! If you're a banana lover, you're going to want to try this one! ...
December 8, 2020Nutty Banana Icecream
Dairy-free sweet nutrient deliciousness. Have you thought to make your own icrecream? You don't need an ice-cream maker or churner, just a food processor or high-speed blender. Give this one a go with only eight ingredients, it's super easy, healthy and tasty as the weather get's warmer. ...
November 6, 2020Sleep Better
Most people have been asked at some point in life, “Are you getting enough sleep?” Though some people sleep consistently well, for others a good night’s sleep may be a distant memory. I know as I progress through this pregnancy, I'm appreciating the ability to be able to sleep so much more! No matter where you fit on the scale of good sleep, it is important to consider both the quantity, but also the quality of your sleep. Sleep can affect how well you think, react, work, learn,...
October 6, 2020Gluten Free Almond Blueberry Waffles
These waffles are light and crispy on the outside and packed with nutrients, antioxidants and protein! This is one of our favourite 'special' breakfasts in our house - it makes the house smell good and everyone loves a good waffle with some butter and maple syrup to start off a beautiful Saturday morning! Gluten Free Almond Blueberry Waffles Ingredients: 1 cup gluten free flour1 cup almond meal1 tbs raw sugar (you can omit this or use some stevia)4 ts baking powder1/4 ts salt1 ts va...
September 4, 2020How to Recognize Anxiety in Yourself
Feeling occasionally anxious is a normal response to modern life. However, for some people their anxiety is like a little monster living inside, who stirs up uncomfortable feelings when faced with simple everyday situations. If you or someone you know avoids social gatherings, work meetings or confrontations due to anxiety, then don’t ignore these feelings, as it may be a sign to seek help. Anxiety is experienced at different time points for different people, and can be a perfectly norm...
August 10, 2020Gf/Df LSA Wrap
Are you gluten intolerant? Do you have trouble digesting dairy? Here is a simple recipe for a healthy wrap that’s great for lunch! Fill it up with your choice of lean protein and veggies and you’re good to go! LSA Wrap1 Egg 2 tbl LSA mix pinch Baking Powder 1 tsp oil 1 tsp water Whisk together and pour onto greased plate or microwave for 2 minutes on high. *Add your choice of fillings: leafy green, broccoli sprouts, lean protein, lemon juice...
July 3, 2020Fatigue - Why Do You Struggle?
As a collective we’re experiencing unparalleled levels of fatigue, but why? Simply put, our bodies are trying to function in a world they just weren’t designed to live in. A far cry from the simpler hunter-gatherer world our genes evolved in, each day we are exposed to an increasing amount of stressors.When you’re always tired, everything in life takes more effort, which can eventually keep you from doing the things you love. Often, it can be difficult to pin down the exact cause of your...
June 8, 2020Serotonin & Your Emotions
Serotonin, we've all heard of it, but do you know what it is? Serotonin is a chemical that helps to send signals in the brain, also known as a neuro (brain) transmitters. It controls a lot of your brain activity on a daily basis and can really influence your behaviour, including your emotions, digestion, body functions and even motor skills! Did you know that most of the serotonin is found in the gut, although the receptors are found throughout the brain? It influences not only...
May 6, 2020Chocolate Chip Cookies
Here are some healthy chocolate chip cookies, (you can omit the chocolate if you’d like and add raisins)....so good!1 cup Almond Meal1/2 cup Oats1/2 ts Baking Powder1 ts Cinnamon1/2 ts Nutmeg (optional)Dash Sea salt3 tbs Maple Syrup1 ts Vanilla Extract2 tbs Coconut oil (melted)1 tbs Nut butter of choice (almond, tahini, peanut)1 Egg1/3 cup Dark chocolate (chopped)Directions: stir all dry ingredients- almond flour, oats, b powder, cinnamon, nutmeg and salt. In a seperate bowl stir coconut oil, ...
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