One thing I love about camping is cooking simple, easy meals with what you have on hand. Often you find yourself eating leftovers and this Baked Eggs dish is a great way to use those leftover vegetables from the night before. All you need is a frypan, a stove top, vegetables of choice and some eggs. The variations are endless so try your favourite vegetable combinations, and see how you go.

 

Ingredients:

Use any vegetable you like. I used:

1 medium sized eggplant

Button mushrooms cut in half

Broccolini

Spinach

Cherry Tomatoes

Garlic

Snow peas

Goats Cheese

6 eggs

A handful of Basil

 

Method:

Heat a frypan on a stove until high heat. Grease with some extra virgin olive oil and place all vegetables in as per video.

Reduce heat and let vegetables cook cook until softened.

Place 5 – 6 large eggs in the pan along with some goats cheese and basil.

Cover and cook fro 10 – 15 minutes.

Enjoy.

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As mentioned in my Turmeric Banana Smoothie post which you can view here – Turmeric is a popular spice used throughout Ayurvedic and Chinese medicines, to treat infection and an assortment of medical conditions. With its earthy, robust flavours and a hint of cinnamon and spice, this powerful antioxidant is super charging our lattes and is fast becoming the thing to order, replacing Cappuccinos, Chai Lattes and even giving Matcha powder a run for its money.

There are multiple ways you can make this blend and it really depends on the how strong you like it. I love mine with a bit of a kick, so I add a hint of black pepper to activate the turmeric. I then balance it out with a creamy coconut milk, and top it with cinnamon which is my favourite spice. It helps to keep our hunger at bay and cortisol (stress hormone) levels balanced.

Next time you opt for your third coffee for the day, try this anti-inflammatory, medicinal cuppa that will leave your insides warm and your belly flat.

 

Ingredients

1 1/2 tsp turmeric powder

1/2 tsp cinnamon powder

1/2 tsp nutmeg powder

1/2 tsp ginger powder

Coconut or Almond milk.

Pinch of ground pepper

1 tsp Stevia / honey / rice malt syrup to sweeten.

 

Method

There are two main ways in which I like to make these lattes:

 

First: On a stove top heat a desired amount of coconut milk in a saucepan and bring to a simmer. (measure the amount of milk out in your mug that you will be using).

Place all ingredients in the saucepan and whisk until nice and frothy – Pour into your mug.

 

Second: If you have a coffee machine with a milk frother, froth your milk with that then add to your mug with ingredients in it and stir.

 

I use stevia to sweeten but if you don’t like the taste of stevia I would recommend natural honey or rice malt syrup.

Sprinkle with some more cinnamon and enjoy.

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 Often, when we think about digestive upset, we immediately consider all of the foods that might need to be eliminated from our diets: dairy, gluten, fructose, soy, and the list goes on. Sometimes this is a necessary step, but it really does vary from individual to individual, and a ‘one size fits all’ approach to dietary elimination may just do more harm than good. With a continued focus on removing an endless list of foods from our diet, not only do we develop a really restrictive relationship with food, but we also end up missing out on plenty of nourishing whole foods that may not even be the problem to begin with.

What we should stop and consider though, is the structure and function of our gut. Stress, infection, long term medication use, and even laxative based ‘skinny teas’ can damage the protective lining of the gut, leading to problems like IBS, and eventually affect mood and immunity. So instead of talking about potential dietary irritants – which should really be considered on a case-by-case basis – I’m going to highlight some of the dietary champions to enrich our diets with, and heal any existing damage. And who knows, you may just find that some of the intolerances you thought you had clear off once your gut is working as it should.

 

Balance the Bacteria

We all know how important our gut bacteria are. We are becoming increasingly aware for optimal health, we need to consider humans as ecosystems, rather than just individual organisms.

Daily intake of fermented foods is a more holistic approach than probiotic therapy, and my pick of the bunch is kefir. Not only is it easy to make and loaded with ‘good’ bacteria, but it also contains kefiran. Kefiran, though not a living organism itself, is a prebiotic that stimulates growth of healthy bifidobacteria species. It also means that most of the lactose is removed naturally, reducing the chance of tummy upset.

Other amazing prebiotics include Jerusalem artichokes, asparagus, chicory root, garlic, and onions. Load up on these guys daily if you can.

 

Decrease Chronic Inflammation

 Although a degree of inflammation is necessary in the gut to protect the walls from damage, years of irritation can cause improper inflammation, and sometimes even leaky gut. This in turn amplifies food sensitivities, and the cycle continues. There are three simple ingredients that can be used daily in a smoothie to decrease this inflammation: turmeric, aloe vera gel, and slippery elm.

 

Stimulate Repair

Last but not least, we need to promote healing and tissue integrity in the gut. Add one or two teaspoons of glutamine to the smoothie I mentioned above, and if you are open to taking a probiotic, make it Saccharomyces boulardii.

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Over the last month we have learnt the basics of mindfulness, the benefits of mindfulness, and how to implement it into a daily practice. Mindfulness however, doesn’t have to be something you only practice at home and we are seeing an increasing amount of companies implementing it into the workplace as a strategy to relieve stress, enhance concentration and increase productivity. Whilst we don’t all have the luxuries and mindfulness programs that some big brands (such as Apple and Google offer), below are a few exercises you can do on your own to achieve mindfulness in throughout your working day.

Firstly, to bring a sense of mindfulness into the workplace you must start your day right. Don’t rush, allow yourself some extra time to get ready in the morning, enjoy your breakfast in a relaxed environment and go about your normal routine with a strong sense of awareness, of your surroundings, feelings, and breathing.

In the workplace, pay more attention and listen to colleagues. Shift your mental focus from yourself and onto others, engaging with those around you and taking an interest in their projects. This simple technique can help improve relationships and overall atmosphere in the office.

Take a moment to be in the present. Whether it’s during your lunch break or sitting at your desk, take some time for yourself. Again focus on your breathing; you may also like to pay attention to your body language and posture, as we can often neglect this when slaving away at our desks all day. Listen to the sounds that surround you, relaxing any areas of the body you may feel tension. This exercise works to eliminate focus on overwhelming and stressful issues and allows you to concentrate on how you are feeling.

Lastly, at the end of the working day or any time before bed, take some time to reflect, holding back any judgement. You want to wake up with a clear mind to take on the next day, so reflect on what happened that day, how you felt and things you are grateful for, letting go of the day – separating work from home.

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If you haven’t noticed, Turmeric, the orange coloured spice that has been a staple in Middle Eastern and Southeast Asian cooking for thousands of years is trending. Whilst trends come and go, I’m so pleased to see a trend that not only taste delicious, but is obtainable for the general public and hosts a number of amazing health benefits at the same time.

Turmeric is a popular spice used throughout Ayurvedic and Chinese medicines – used to treat infection and an array of medical conditions.

It is a powerful antioxidant and is one of the most powerful natural anti- inflammatories out there. Science has also shown that Turmeric helps with osteoarthritis pain relief, indigestion and heartburn and heart disease.

Here is a simple way to to incorporate Turmeric into a smoothie, and next up I’ll show you how to make Turmeric lattes; aka Golden Lattes. Yum!

Ingredients 

1 Banana

250ml Coconut milk

2tsb Turmeric powder

1/2 tsp cinnamon or extra if you like strong cinnamon flavours.

1/2 tsp nutmeg

1 slice of ginger (about the size of your thumb nail)

 

Method

Blend

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A Saturday morning of yoga, meditation, mindfulness talk and nourishing food – could it get any better that that? Safe to say my Morning of Mindfulness workshop sold out and I was so grateful to be able to share my knowledge and help educate 35 eager women on the importance of mindfulness, being in the present, and the power of just being aware. No, this was not a ladies only workshop – men you were more than welcome, and I do hope we get some of you in the workshops to come.

We covered topics on the basic principles of mindfulness, why it’s so important, and of course how to introduce it into daily practice.

We then practiced some beautiful Yoga led by Masha from Happy Melon Studio, followed by a blissful meditation where participants could really relax, unwind and set their intentions.

Feeling calm and content, participants gathered in the gorgeous foyer of Happy Melon Studios to mingle and re-fuel with a nourishing spread of food featuring some of my personal favourite independent health food companies such at Coyo Yoghurt, Karmic Cold Pressed Juices and Forage Cereal.

With practice, mindfulness can serve as the perfect remedy for healing stress that can sometimes challenge our health, performance and quality of life. We live in such a fast paced society where we are always trying to do 10 things at once, worrying about what we have to do next, or dwelling on the things in the past. I created this event to bring people together, to share my passion for health and wellbeing and to inspire you all to reconnect with yourselves and check-in and make sure you gain back control of your attention and purpose in order to help you live your life with abundance and gratitude.

Expressions of interest are now open for upcoming events. If you would like to hear more or pop your name down to be notified about upcoming workshops, please email me via the contact page.

Here’s to the power of the mind,

 

and remember:

 

Pay attention

On purpose

In the present moment

Non-judgmentally

Quote: Jon Kabat-Zinn..

 

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Ummmm… Hello gluten free, sugar free, dairy free – Choc Chip Cookies.

Looking for a healthier chocolate cookie to cure your cravings? This recipe is the prefect mix of crunchy on the outside and chewy on the inside.. Just the way we like them.

No explanation needed on these babies..Put the kettle on, lets get dunkin’!

 

Makes 12

 

Ingredients 

1/4 cup rice malt syrup

1/4 cup softened coconut oil (not melted)

1 free range egg

11/2 tsp vanilla bean powder or alternative

1 tbs pure maple syrup

1tbs almond butter

1/2 – 1 cup high quality dark chocolate, or sugar free, dairy free chocolate which ever you prefer

1/2 tsp cinnamon

1 tsp stevia

Pinch of salt

1 1/2 cup gluten free oat flour

1/2 tsp baking soda

 

Method

Blend the gluten free oats in a blender until they become a fine powder. Combine the vanilla extract, egg, rice malt syrup, almond butter, coconut oil, cinnamon and stevia in a bowl and mix everything together until combined.

Stir in the oat flour,  baking soda and salt until well combine then add desired amount of chocolate chips, Mix.

Preheat the oven to 180 degrees C.

Spoon mixture into 12 cookie balls and flatten slightly on a tray lined with baking paper. They spread out whilst cooking so be sure to leave enough space in between each.

Cook for 8-10 minutes until golden brown.

Allow to cool for a few minutes before transferring to a cooling rack.

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Get Enough Sleep

Ideally most adults should be getting anywhere between 7-9 hours of sleep every night. A good nights sleep is great for your health and helps leave you refreshed and ready to tackle the new day each morning. When you don’t have adequate amounts of sleep our Cortisol (stress hormones) become elevated and the levels of human growth hormone decrease. When cortisol remains spiked for a steady period of time (ie: chronic stress) it can lead to major health problems including chronic fatigued and adrenal fatigue.

 

Move Your Body

Exercise and looking after your body works to create a healthier mind. Regular physical activity can reduce tension, stabilize your mood and improve your ability to sleep. Through exercise our body releases endorphins which are natural pain killers, not to mention that exercise can be an enjoyable, therapeutic experience.

 

Get Organised

Having a multitude of tasks and responsibilities with no plan to complete them is a recipe for stress. Try attacking one task at a time and creating To-Do lists with tasks listed in order of importance. Simply writing the tasks down and seeing them on paper can make them feel less daunting. Also try keeping your living space organised and clutter free, creating a stress free environment.

 

Reach out to Friends and Family

Dealing with life’s pressures alone can cause major stress. Your friends and family are there for you to lean on, so take advantage of that. Catch up with the important people in your life more often to keep yourself happy. If needed vent to them or ask them for help, reduce stress by getting you worries of your chest.

 

Unplug and have some well deserved YOU TIME

Stop answering your work emails at home, turn off your mobile or put the kids to bed early. Just like technology, it is important for us to recharge. As soon as you wake up, when you get home for work or whenever you can find a spare moment, do something you enjoy. Try making this an everyday ritual to ensure you don’t forget your happiness in the midst of your busy schedule.

 

Ingredients 

1/2 cup almond butter

2 tbs coconut oil

3/4 cup almond meal

1/3 cup cacao powder

1/3 cup maple syrup

2 large free range eggs

1/2 tsp vanilla essence

1/2 cup roughly chopped macadamia nuts

1/2 tsp baking powder

 

Method

Preheat the oven to 160 degrees C and line a 9” slice tin.

Mix all ingredients in a large mixing bowl ensuring well combined. Transfer to prepared slice tin and bake for 12 minutes.

Allow to cool for 10 minutes before transferring to a cooling rack. Best eaten on the same day for maximum deliciousness.

 

 

Brooke

In today’s fast paced, digital world we are constantly thinking about what we have to do next or dwelling on what has happened in the past. It is rare that we stop, take in our surrounds and submerse ourselves fully in the present moment – surrendering out worries and over thinking brains to be fully aware and conscious of our thoughts and feelings at any given time. Ultimately mindfulness is a way to truly connect with ourselves, helping us become closer to achieving inner peace or simply clearing our minds.

Meditation is a great way to lead us down the path to mindfulness. Although meditation involves quiet, relaxation and stillness, it is those qualities that make it seem very overwhelming. Being still, in silence, alone with your thoughts can seem daunting but we can assure you that once you get the hang of it you will notice a massive shift in calmness, dealing with everyday stress’s and clarity of mind.

Below we have collated our top tips for a beginners guide to meditation to open your mind up to mindfulness and all of its greatness.

 

Find a calm, comfortable and QUIET sanctuary

Meditation is you time so you don’t want any distractions. Find a place and time of day that allows you to feel completely at ease. Sit still or stand and take a few steps, whatever works best for you and what makes you feel most comfortable.

 

Slow and Steady

Don’t feel the need to be a master of meditation after your first session. Meditation takes time and constant practice. Start by setting yourself five minutes a day to meditate when you begin and as you feel more confident gradually increase that time.

 

Take a deep breath

Focusing on your breathing is a great way to start meditating. Breathe in through your nose and out through your mouth, concentrating on the length of each breath and your chest expanding. Whenever your mind begins to wonder, let go of those thoughts and bring your mind back to your breathing.

 

Don’t go it alone!

There are many guided meditation tools online that can help ease you into the practice. Below are 3 popular apps to get started.

 

  1. Headspace (free, in-app purchases)

Headspace is a great introduction to meditation with a ten day course that only takes ten minutes every session. The guided meditation helps you relax and works with you through the foundations of meditation. The app also offers single sessions and other courses for specific needs such as relationships or sleeping, most of which can be accessed through a monthly subscription to the app.

 

  1. Calm

The meditation experience begins as soon as you open the app, prompting you to take a few deep breaths before continuing. The app offers a range of guided meditations series for all different needs. Also available are different scenes, which include beautiful visuals and sounds that will make you feel like you are at the beach one minute then in the middle of a rainforest the next.

 

  1. The Smiling Mind

This app is great for people of all ages with meditation for children as young as 7. This app is more interactive than the others by asking you how you are feeling before you begin your meditation and tracking your progress. The app is bright and colourful and easy to navigate, making the whole experience very pleasant.