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Keto 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 ...

Optimising 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...

Is 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...

Exercise - 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...

Chicken Curry Meatballs

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Total 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...

Reduce 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...

Coping 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...

What 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...

Getting 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...

Heavenly Chocolate Smoothie

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The 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 ...

Courgette & 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!...

Banana 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! ...

Nutty 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. ...

Sleep 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,...

Gluten 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...

How 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...

Gf/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...

Fatigue - 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...

Serotonin & 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...

Chocolate 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, ...

Witches Brew Drink

BOOST THAT IMMUNITY with this jam packed immune boosting drink! Garlic is the second one I wanted to share that boosts the immune system. You can add it to foods, roast it or even buy Kyolic Garlic in capsule form - get it in ya! 1 tablespoon honeyJuice of 1 lemon2 cloves garlic minced and set aside 10 m1 teaspoon fresh ginger gratedDash of cayenne pepper1/4 teaspoon turmericGrind of black pepper1 tablespoon apple cider vinegar1 tablespoon hot waterInstructionsMince/grate the garlic (ideall...

Crispy Almond Chicken

Who doesn't love some crispy chicken?  Try this healthy alternative to flour or breadcrumbs...it's simply delicious! 2.5 cups of Chicken Tenderloins 1 cup Almond Meal 2 ts Paprika 1/2 tsp Garlic Powder 1/2 tsp Onion Powder 1 tsp Mustard Salt and Pepper to taste Directions: In a mixing bowel mix the almond meal, paprika, garlic powder, onion powder, mustard and salt and pepper.  Pour the mixture onto a big flat plate.  Crack two eggs into a shallow bowl and whisk lightly.  Dip...

Strawberry Coconut Iceblocks

Oh, so good and if you're vegan or dairy intolerant they are friendly!Ingredients:2 cups Strawberries1/2 cup Shredded Coconut (lightly toasted)1 can Unsweetened Coconut Milk1 tbs Maple Syrup Instructions: In a small pan add shredded coconut and toast over medium heat for about 5 minutes, or until lightly browned. Remove from heat and transfer to small bowl. Blend 2 cups strawberries (except for 2), 1 cup coconut milk, 1 tablespoon maple syrup and about ¼ cup toasted coconut ...