I spent way too many years thinking that I was prone to certain illnesses and infections. That's just me, I thought. Well, it turns out that it wasn't "me" after all. With a few key changes and a healthy lifestyle, those chronic infections and constant health issues have gone away.
I am constantly studying and researching natural health and nutrition, and I love to figure out realistic ways to incorporate a healthy lifestyle into my busy, modern life. Then I love to share the information that I have learned. You've probably seen how I try to make everything as simple as possible, and that's exactly what I've done with this FREE guide!
I have put together 6 steps to boost your immune system and start fighting infections in the FREE 12 Week Immune Boosting Guide.
In This Guide:
The most important thing you can do is start where you are - little changes over time make a huge impact!
Join our Facebook community to grab your Free 12 Week Immune Boosting Guide:
I love my daily smoothie. After my Keto Coffee, first thing in the morning, I make myself a smoothie for breakfast. I am always playing around with ingredients, because that is the joy of smoothies, but I do try to make sure that I fit in as much goodness as possible (followed by plenty of water for the rest of the day!)
Life happens. We forget our lunch at home and buy something less than ideal, we are too hungry to cook dinner and give in to a less nutritious alternative, or our blood sugar drops and we eat that entire pizza followed by an ice-cream.
But when you start your day with a nutritious, green, filling smoothie, you are giving your body the nutrients it needs before life tries to throw you off course!
Pro tip: Make your mornings easier, in advance, by separating your daily smoothie ingredients into individual packets. Have a freezer packet and a packet of dry ingredients, and simply empty the packets into the blender for a quick, healthy start to your day. Reuse the packets to save the planet, too!
2 tablespoons frozen spinach
2 tablespoons frozen kale
1 tablespoon frozen pomegranate seeds
1 tablespoon frozen watermelon or mixed melons
1 tablespoon frozen blueberries
1 tablespoon frozen mango
1 tablespoon frozen pineapple
1 fresh or frozen banana
1 generous handful raw almonds
1 scoop Chocolate Shake
1 scoop Berry Greens
1 cup water kefir (learn how to make it here)
4 tablespoons unsweetened yoghurt (I prefer coconut yoghurt)
1. Add all the ingredients to your blender. Top up with water as needed. I like to add my daily multivitamin and Hair Skin Nails too.
2. Blend and enjoy.
We all think we know what Collagen is all about. Wrinkles, of course (or lack thereof) !
What if I told you there is so much more to it?
I have been doing some research into this amazing protein, and I have to tell you:
Collagen is NOT only skin deep. In fact, Collagen is an imperative protein for a healthy, functioning body.
Our bodies are constantly in a cycle of Collagen production and breakdown, but from around age 20, our production begins decreasing by 1% per year! Unfortunately, even though we are producing less Collagen, our bodies continue to breakdown the same amount of Collagen as before... And this is why we age.
So what can we do about this?
Firstly, we can do our best to have a healthy lifestyle. A healthy diet, rich in antioxidants, plenty of water, less stress, and more sleep will all help our bodies to protect and maintain what little Collagen we have left.
Secondly, we can supplement. Old-school collagen supplementation involves drinking bone broth, but I prefer a more convenient alternative. My favourite Collagen supplement contains FIVE types of Collagen. Most other supplements only contain two or three types. The Collagen is bioactive, and readily absorbed by your body. It is also contains vitamins A & C, selenium and zinc, which are vital components in Collagen production and protection against free radicals.
This post contains affiliate links.
Soup has always been one of those meals that I avoided making, because we travel too often to ever have any fancy kitchen equipment, such as an instant pot or a pressure cooker. Turns out, you can make soup in any pot! This is such a simple, easy meal, that I can even convince myself to do it if I'm starving and considering ordering takeout.
I have made this easier for myself by buying my vegetables diced, sliced, riced and frozen! Everything is ready to go. I've even found frozen crushed garlic which makes our meals so much quicker and easier. While fresh produce is always delicious and ideal, I have to be realistic, and using frozen vegetables helps me to avoid canned and junk foods, because it makes cooking a healthy meal so quick and easy. So in the end, it depends on your own priorities and time management.
A few tips:
- Use whatever veggies you've got. This recipe is so versatile! I like to add spinach, kale and brussel sprouts.
- You can make a chunky veggie soup, by serving as is, or make a creamy soup by adding unsweetened coconut cream and/or almond milk and giving the soup a quick spin in your blender. PLEASE be careful, though. Hot liquids should not go into a closed blender, such as a Nutribullet. I always allow the soup to cool before blending, and only keep it in the Nutribullet for a few seconds - never more than 10 seconds at a time. Otherwise you'll be nursing a nasty burn and cleaning soup from your kitchen ceiling.
- Skip the potatoes for a lower carb soup. Be aware that potatoes absorb some of the salt, so if you'll want to use less salt if you choose this option.
2 Garlic cloves, diced
1 Cup diced carrots, onions and celery
2 diced potatoes (or sweet potatoes)
½ Cup broad beans
½ Cup butternut chunks
½ Cup sliced cabbage
2 organic vegetable stock pots (or homemade veggie stock if you're organised!)
Himalayan pink salt
A dash of balsamic vinegar
My biggest concern when we decided to limit our dairy intake was how we were going to get enough probiotics in our diet. I started researching, and was terribly disappointed with the options. Most involved fermented vegetables or soy, and I have already discovered that I am not a fan of the taste of these options! When eating dairy, I had my daily bowl of yoghurt or added yoghurt to my smoothie, so I was looking for something more tasty and easy to incorporate into our lives.
Then I discovered water kefir. Water kefir is a fermented sugar water. The fermentation process uses up most or all of the sugar, so the result is fermented water that provides essential probiotics without any fuss.
To make anything fermented, including water kefir, you need a starter culture. You can buy water kefir "grains" online, and if you take care of them, they'll last forever, so it's not a big expense at all.
Traditionally, water kefir goes through two fermentations. The first one is where the probiotic action takes place. The second one is an optional fermentation to infuse a flavour and to create carbonation, as water kefir on its own is almost tasteless. The second fermentation isn't truly necessary, and the carbonation introduces a risk of explosion, so I decided to just skip that part. After all, I can just mix my water kefir with juice, greens, or add it to my smoothies, so what do I need the flavour and carbonation for? I decided that I'd prefer to skip the trial and error part where you're cleaning up shattered glass from carbonation gone wrong.
So, here is my streamlined, easy and convenient Water Kefir method. Enjoy!
20g/1 Tablespoon Water Kefir grains (I use these)
1 Tablespoon organic cane sugar
500ml filtered or boiled water
Metal can react with the water kefir and grains, which is why I use clean, sterilised glass and plastic for fermentation and storage. However, water kefir is very hardy, so don't be afraid of it ever coming into contact with metal for short periods of time - for example, in your blender when you're making smoothies with the water kefir.
This post contains affiliate links.
This is one of those meals that my husband requests regularly, so I thought it was definitely worth a share! We are trying to add as many meat-free recipes to our diet as possible, so we have been experimenting with all sorts of vegetarian and vegan options.
I don't like to use "fake meats" and tinned beans, so I have my work cut out for me! Constantly searching for vegan alternatives to our typical menu has kept me busy, but the benefit is that we've ended up with quite a few new staples.
This one is a win!
I buy my haricot beans dry, so if you do this you will need to let them soak. I soak them in water for 8 hours, then drain and rinse. Put them in a pot with fresh water and bring to the boil, then turn down the heat and let them simmer with the lid on for about 1-2 hours, until soft. These beans keep well in the fridge, so it's worthwhile to prepare the beans on the weekend so that you have the beans ready and waiting in your fridge for a quick weekday meal.
If you don't have any ground almonds at hand, you can whizz some whole almonds in your Nutribullet for a couple of seconds. Just don't blend too much or you'll have almond butter instead!
3 Garlic cloves, diced (keep 1 diced clove separate for the guacamole)
1 Cup diced mushrooms (portobello mushrooms are best for flavour!)
½ Cup raw ground almonds
½ Cup brocolli rice (or ground broad beans)
2 Cups cooked haricot beans (prepared as above)
Himalayan pink salt
Taco shells (I use these)
2 Diced tomatoes
Cheese (or vegan cheese)
Sour cream or yoghurt (swap for a dairy-free version if needed)
Looking for a lower carb or gluten-free option? Skip the taco shells, and simply serve a hearty taco salad! In fact, I prefer my taco "meat" served directly on my plate with lots of delicious toppings.
By now, you've probably realised that Brandon and I are in the process of switching to a plant-based diet. I've tried and failed many times in the past to be a vegetarian. In hindsight, there was a lack of planning, support and conviction behind it, and that was the reason for my failure.
One morning, a few weeks ago, I said to Brandon, "I wish you and I could be vegetarians, but that will never happen." And Brandon, very surprisingly, replied, "I'm willing to be a vegetarian, as long as we figure out how to have variety [in our menu]." That was a turning point for us, because Brandon has always been a proud carnivore who could "never" live without meat.
I have to tell you something. It's been unbelievably easy this time around. With the support of my husband and our shared efforts with meal planning, our diet has become almost completely plant-based in the space of a few short weeks.
A few things to note (aka "Ways we've made a plant-based diet more difficult for ourselves"):
- We avoid "fake meats." If you're less fussy than us, you can almost directly switch your menu by replacing meat with these. Our reason for avoiding them is that we are aiming to have a wholefood, healthy diet and we feel that those "meats" are very processed.
- We avoid canned and bottled foods and sauces, because we are concerned about the leached chemicals from cans, and the high amounts of sodium and sugar in canned and bottled foods and sauces. That being said, it's still better than takeaways, so having a few quick and easy options in the cupboard will help when you're too tired or too busy to cook a meal from scratch. We all need to do what we feel is doable for ourselves.
- We have been aiming for a lower carb, gluten free menu. We're not 100% gluten-free and low carb, but we aim for healthier alternatives to bread, pasta, potatoes and white rice. As far as possible, we use quinoa, long grain brown rice, green pea pasta, steel cut oats, and root vegetables like sweet potatoes, butternut and beetroot.
This is what we've done to make the switch:
Our next challenge is to cut out cheese and eggs. We've already started trying out some vegan cheeses, but so far, we haven't found our happy place with that. I strongly believe that in order to make this a full and permanent lifestyle change, we need to actually enjoy what we eat and drink, so I will keep looking for a cheese alternative/replacement that I can get excited about!
Now, I need to tell you something. Vegans can be a bit hectic. I avoid following their pages on social media, because a lot of vegans like to use the shock factor to convince you to stop eating meat. I will never be like that. I can't stomach those images and haven't watched any of those vegan documentaries.
This is a video that has inspired me, and reminded me that we have made the right decision. I promise, it is just informative, and contains no sensitive images. You can even watch it with your children, if you want.
Click here to learn more about how we can save the planet by switching to a plant-based diet.
This post contains affiliate links.
We've had dairy-free milk alternatives in our fridge for many years, but they can get expensive. One benefit of home made milk is that you can decide how creamy you'd like it to be, which is much more delicious. You can also skip the additives. Just a tip though, because there are no preservatives in your home made milk, make smaller batches to avoid sour milk in your tea!
I've made almond milk and oat milk. Oat milk is cheaper and quicker to make than almond milk, but the process is the same. You'll need a blender or Nutribullet.
1 cup of uncooked oats
2 cups of filtered water
1. Soak the oats in water for about an hour.
2. Drain, and put the soaked oats in the blender.
3. Top up with 2 cups of fresh filtered water and blend.
4. Using a clean tea towel or cheese cloth, pour the blended mixture into the cloth over a jug.
5. Squeeze the mixture through the cloth, to get as much of the milk out as possible.
6. Dilute with filtered water to taste.
Pour into a bottle and store in the fridge. Use within a few days.
We have a very exciting NEW PRODUCT!!
KETO CREAMER is here!
With grass-fed butter, MCT oil and collagen, you can expect the same amazing results as Keto Coffee.
Add it to your tea, coffee, smoothies, shakes, salad dressing, or even sprinkle it directly over your veggies for weight loss and energy benefits any time of day!
Interested? Click here to shop now!
Have you thought of selecting your very own 2018 word?
I have never picked a word of the year before, so the concept is still a bit new to me. The idea is to choose a word that resonates with you, something that perhaps depicts your goal for the new year or the direction that you are planning on taking.
Choosing a word might be really easy for you! Some of my friends picked their words quickly and easily - I suppose they were fully organised with their New Year's Resolutions, too, and the word just tied in perfectly. For those of us who need a bit of help, I've got a free worksheet to help you choose the perfect word, which will be your special reminder throughout 2018 to stay on track and maintain focus on your goals!
My word for 2018 is DREAM. It may seem like a cliche choice, but the word resonates with me on many levels. As you know, I started my home-based business this year so that I could change the direction that my life was heading. I realised that I had dreams and goals, but that my daily actions (including my career) were not taking me on that path.
"If you do not change direction, you may end up where you are headed." - Lao Tzu
This has become my mantra. I have very specific goals, and it's time that my actions lined up with my dreams. So, my husband and I have made a DREAM BOARD for 2018, and my word for the year ties in with that. I will dare to DREAM, and I will be brave enough to act on those dreams, so that they can and will come true!
If you would like to pick your word for 2018, join our Facebook Group - you can find the worksheet in the files, and I would love to hear what word you choose!