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25.01.2022 Why I practice yoga

25.01.2022 Chickie update 3 weeks old today They have wing feathers now and love to test them out by jumping up on anything they can. ... Mischief likes to sit on top of the chick heat plate instead of under it and Trouble has a preference for sitting on the dome of the food dish. The battle for who has the highest perch is on! Speedy is the sweetest little thing, the tiniest one, but she’s a dynamo and ducks under everyone to get what she wants. Laverne has just entered the battle for a spot on top of the heat plate but Mischief kicks her off pretty quick. Their favourite thing is to come out for cuddles and when you put your hand in the brooder they all want to jump on pick me, pick me. Putting them back is hard as they cling to your hand and try to climb back on. They have at least another 3 weeks in their brooder before moving outside into the coop. PS I use what’s called a chick heat plate or as the kids call it mechanical Mum, it has heat only the underside of the plate and you adjust the legs to raise it as they grow. The chicks go under the plate to keep warm like they would under a hen. It’s supposedly more natural than a heat lamp as they get used to day/night cycle and get to choose when they want heat.

25.01.2022 Wow, the last few weeks have been intense, attached to my laptop wrapping up my final research project for Uni. Gotta say, statistical analysis is my least favourite pastime and turning raw data into information is tedious work. I think my brain temporarily shut down after I summited the report. Exciting times ahead though. I’m doing a University Summer program on nutrigenomics. ... Have you heard of nutrigenomics? It’s basically understanding how food components influence gene activity. This area of science is starting to explain why the same diet and lifestyle effects people differently. Several genes have already been been identified, for example, you might have what is known as a thrifty gene (PPARG). When this gene is active it tells your body to store fat and makes it more difficult to lose weight and keep it off. It’s an exciting and emerging field of study that’s leading towards personalised nutrition based on your DNA. While we can’t change our DNA, research indicates that genes can be switched on or off with diet modifications. Working with the body instead of against it.

25.01.2022 Struggling to get your recommended two serves of fish a week? This quick and easy sardine spread is a tasty snack to top up your Omega-3s. SARDINE SPREAD... 106g Wild Sardines (in oil, drained) 1 1/2 tbsps Mayonnaise 2 1/2 tbsps Apple Cider Vinegar Mash together with a fork and serve on cucumber slices or crackers. Delish! Its always recommended to get your nutrients from food as much as possible. If you are considering supplementing with Omega-3, make sure to follow directions on the label and keep them refrigerated. Remember, if you have any medical conditions or are taking medications, dont forget to speak with your health care professional before supplementing.

25.01.2022 At the age of 18, I made up my mind to never have another bad day in my life. I dove into a endless sea of gratitude from which I've never emerged. ~ Patch Adams What a resolution to make for your life, wow! ... These are the kind of small commitments, resolutions, personal promises that can change the trajectory of your life. I also made a small promise to myself, and let me tell you, that one small tiny pledge changed everything for me. I resolved to never let other peoples expectations drive my decisions. Have you ever made a personal pledge that changed your life?

24.01.2022 How do you start your day?

24.01.2022 2020, its weird, its scary and most of us are facing really tough times. But, you know what? Were resilient and creative when pushed to our limits and forced to look outside the box. Theres always a way through.... When it all gets to be too much, Ive found that laughing clears my weary soul. My go-to laughter medicine is Seinfeld. Pop one of those old DVDs in and Im guaranteed a good belly laugh! Gets me every time. What makes you laugh? Please share

24.01.2022 SHOE-FREE ZONE Heres a simple (and cozy!) way to eliminate some germs and bacteria from your home: make it a shoe-free zone! In the wake of the coronavirus pandemic, a lot of us are paying more attention to our exposure to harmful germs and bacteria.... For centuries, people in some cultures have avoided wearing shoes in their homes. It only makes sense, because our shoes can track in anything theyve been exposed to out in the world, and studies have shown they actually can be dirtier than a toilet. Yuck, right?

23.01.2022 Asparagus, or as it was known to the common folk in the seventeenth and eighteenth centuries Sparrowgrass, is in season now. Not only is Asparagus high in anti-inflammatory nutrients, it contains the amino acid Asparagine which can act as a natural diuretic by ridding the body of excess salt and fluid, helping to lower blood pressure, and lessen edema and bloating. Gotta love that! It’s as cheap as chips at the moment, and that’s exactly how I like to eat it.... A plate of asparagus lightly baked with a splash of Olive Oil (the fat helps the body to absorb the Vitamin E in asparagus), a pinch of Sea Salt and Pepper and I’m in my happy place. Did I mention it’s a ‘feel-good’ veggie, high in Folate, it promotes the release of dopamine. Make it a meal by wrapping a piece of fish and lemon in Alfoil, spread the asparagus on a baking tray with a little Olive Oil, add a pinch of Sea Salt and/or Pepper and you have a healthy tasty meal in under 15 minutes. Serve with a leafy green salad.

23.01.2022 Yum, yum Roasted veggie quinoa salad with baked salmon You can grab the recipe here:... https://www.dropbox.com//roasted-vegetable-quinoa-salad.pd PS Baby chicks have been keeping me busy and are growing fast. They are so active now but their favourite thing is still a little nap in my hand, so cute

22.01.2022 First day of Spring and new beginnings

21.01.2022 #ThanksHealthHero Thank you to the doctors, nurses and paramedics for your tireless service on the frontline. Thank you to the hospital administrators, mangers, secretaries and all the behind the scenes health workers. Without you it would all collapse.... Thank you to the cleaners. You save lives everyday by washing away the invisible germs that invade our immune system. Thank you to the supermarket workers. The cashiers that are subjected to panicked buyers who expose you to their frustrations. The shelf packers who have a never ending job of replenishing the shelves. Thank you to the truck drivers and those that keep our transport system running. Without you there would be nothing to put on the selves. Thank you to the farmers and food producers who keep food on our table. Without you we would not have what is essential to life, food. Thank you to the teachers. You show up to continue the education of our future leaders and teach them a valuable life lesson, resilience. Thank you to everyone that may not have a choice to stay home as your job keeps our country running. To all of you we say #ThanksHealthHero and we #StayAtHome.

21.01.2022 I’m a lazy gardener Food is always better with fresh herbs, but when I buy them and don’t use it all before they wither and die, I feel bad. You know, the waste. Before I moved to the spacious suburbs I told myself that I didn’t have space for a veggie patch or herb garden. ... Turns out that wasn’t it. I’ve been in my house for five years, there are lots of ‘plans’ but, no veggie patch or herb garden. I’m just a lazy gardener. Now, I found the coolest thing to get me started! It’s called an Urbipod. But I like to call it My Lazy Garden. Seriously, you just plant your seeds in the coils, fill the water reservoir and plug it in. When it’s time to add more water the centre pops up and you see a silver triangle. As the gorgeous fresh herbs grow you slide the centre light up to give them more room. That’s it. Here’s my three-and-a-half week old Lazy Garden with Coriander, Parsley, Rocket and Basil (it’s the pod at the back that you can’t see in the picture). PS I saw these a few years ago in a write up about Australian innovation, they’re Australian designed, made and owned. But, then forgot what they were called and only recently stumbled across them again. This time I got one! You can find them at: https://www.urbotanica.com

19.01.2022 Ahh... the sweet scent of spring roses. Thank you Mr Lincoln, you made my day

19.01.2022 Boiling water creates change Not sure about you, but I was pretty over-cooked in the beginning of TWT (These Weird Times) and turned to mush. But you know what? ... All I needed was to change the recipe, combine a few extra ingredients and create a new dish. Thats the wonderful thing about being human, we are change makers. The boiling water just speeds us up. Do you need to change your recipe?

19.01.2022 Starting new things is often challenging and at times overwhelming, we want to be at the end before we‘ve even begun. Being new to the online business world, my head spins with all the things I need to learn to navigate to turn my ideas into a tangible form. It’s the same when we want to change our eating and lifestyle habits. We want to do it but the obstacles, that only exist in our mind, prevent us from moving forward.... Words, whether said out loud or in our mind, are a powerful force and lately I’ve been reminding myself of this Arthur Ashe quote, it soothes my overwhelm so I can take the next step. I don’t know where to start - Start where you are. I don’t have the right tools - Use what you have. I’m overwhelmed - Do what you can. Each little step moves us closer to where we want to be.

19.01.2022 Looking for an afternoon snack? Don’t forget about the simple tasty goodness of tomato salsa on bruschetta. Tomato’s are a nutrient powerhouse, simply chop some up, add red onion, basil and a splash of balsamic and you’re good to go. ... My ‘bruschetta’ today is just wholemeal bread, lightly oiled and oven baked on low for 20 minutes. Easy, peasy and full of fibre.

19.01.2022 Doomscolling - it’s a thing! Doomscrolling and doomsurfing are new terms referring to the tendency to continue to surf or scroll through bad news, even though that news is saddening, disheartening, or depressing. https://www.merriam-webster.com//doomsurfing-doomscrolling For someone who barely watches the news, I’ve done my share of doomscrolling. Wake up, check the news, check Facebook, check Instagram, check the news again... it’s exhausting and time consuming.... A few weeks ago, I read an article in Healthline about putting boundaries on your doomscrolling while still keeping informed. https://www.healthline.com//doomscrolling-during-covid-19- I have my set doomscrolling time now, but it’s limited. Are you a doomscoller?

18.01.2022 Got some baby chicks last weekend, Mischief, Speedy, Trouble and Laverne. Might have spoiled them already, theyre a bit of a handful!

17.01.2022 Have you noticed how stress can sneak up on you during the day? The day starts off pretty good, youve got your positive pants on and youre full of good intentions. But then you notice your shoulders are tight and youre holding your breath. ... And, that little flood of overwhelm grabs you. The good news is that your body has a built-in ways to counteract that stress, and also wind down at night to help you fall asleep. One process is called BOX BREATHING. No it doest involve an actual box! Its been used by everyone from Navy Seals to first responders for years. It involves controlling your breath in and out, as well as holding your breath. Its called BOX BREATHING because you do each part of the breath for an equal amount of time (4 counts) as if you are breathing around a square. 1. To start, all you need to do is sit straight up in a chair, feet flat on the floor. 2. Next, slowly exhale through your mouth for a total of 4 counts. 3. Hold your breath for 4 counts, and then slowly breath in through your nose for 4 counts. 4. Hold the breath in for 4 counts. For a full session of BOX BREATHING, you simply repeat the cycle 4 times. Its pretty amazing, you start to feel the body relax almost immediately!

17.01.2022 ITS PUMPKIN SEASON IN AUSTRALIA! Butternut pumpkin is packed full of powerful antioxidants that help slow cellular damage and reduce inflammation. Plus it contains heaps of fibre to keep our gut bugs happy!... And, did you know that butternut pumpkin contains more potassium than a banana? Potassium is vital for the normal functioning of all cells. It regulates the heartbeat and ensures that our muscles and nerves function properly. Try this powerhouse of delicious goodness! POWERHOUSE PUMPKIN PLATE 2 cups Butternut Pumpkin (peeled, chopped into 1 cm cubes) 1/2 Red Onion (chopped) 1 Apple (chopped into 1cm cubes) 2 cups Baby Spinach Leaves 1 tbsp Extra Virgin Olive Oil 1/4 tsp Cinnamon Pinch of Sea Salt 1. Heat the oil in large skillet over medium heat. 2. Add the pumpkin and onion, stirring often, for about 10 minutes until the pumpkin is tender. 3. Season with a pinch of salt (Skip if you are reducing your salt intake). 4. Add the apple and spinach leaves and continue to cook until the spinach wilts down and the apple is warmed through and just tender, about 5 minutes. 5. Sprinkle with cinnamon and stir to combine. Enjoy!

15.01.2022 Only a few weeks till the start of Mango season!

15.01.2022 Every second, our cells are breaking things down and rebuilding our body. The things it breaks down come from the food we eat, and our body can only work with what we give it. Hows your body being rebuild today?

15.01.2022 On your next essential shopping trip, consider stopping by the health store to pick up some Ceylon cinnamon. It has way less coumarin, which is a compound found in high concentrations in the common Cassia type found in supermarkets. Consuming too much coumarin effects the liver.... Sprinkle cinnamon on yogurt or fruit, in a smoothie or my favourite, over roast vegetables. Remember, more is not always better! One teaspoon per day is enough! Reference: https://doi.org/10.2337/diacare.26.12.3215 https://doi.org/10.3945/jn.111.138966

14.01.2022 MEET THE QUEEN OF GREEN GOODNESS Skip the trendy kale and pass the number 1 powerhouse veggie, watercress. Yep, I said watercress.... This delicate bunch of green goodness is often overlooked, but is packed full of so many vitamins, minerals and phytonutrients that public health research into preventing chronic disease considers it number 1 for its nutrient density. Kale doesnt even come close at number 15! Toss a bunch of watercress and some baby spinach (number 5) into a fresh salad with a little olive oil. The oil helps your body absorb the fat soluble vitamins A (provitamin), E and K, for healthy mucus membranes, protection of cells from damage and regulation of blood clotting. Or lightly sauté for 2 to 3 minutes with a splash of olive oil and serve as a side veggie. Light cooking reduces the peppery taste if its not your thing. The spicy flavour of watercress comes from some important molecules called Isothiocynates which may help prevent DNA damage. High in antioxidants for immune health, watercress also contains dietary nitrates, which can support blood vessel health by reducing inflammation and increasing flexibility. And dont forget the important fibre to keep our gut bugs happy! NOTE: Most leafy greens (especially kale) contain a shocking excess of vitamin k and you should consult your doctor if you are taking blood thinning medication. Reference: Noia J. Defining Powerhouse Fruits and Vegetables: A Nutrient Density Approach. Prev Chronic Dis 2014;11:130390. DOI: http://dx.doi.org/10.5888/pcd11.130390

12.01.2022 Doomscolling - its a thing! Doomscrolling and doomsurfing are new terms referring to the tendency to continue to surf or scroll through bad news, even though that news is saddening, disheartening, or depressing. https://www.merriam-webster.com//doomsurfing-doomscrolling For someone who barely watches the news, Ive done my share of doomscrolling. Wake up, check the news, check Facebook, check Instagram, check the news again... its exhausting and time consuming.... A few weeks ago, I read an article in Healthline about putting boundaries on your doomscrolling while still keeping informed. https://www.healthline.com//doomscrolling-during-covid-19- I have my set doomscrolling time now, but its limited. Are you a doomscoller?

11.01.2022 Farmers Market Tip Keep your Silverbeet fresh for longer by trimming the ends and popping it in a vase like a bunch of flowers. BONUS: adds an extra spark of greenery to your kitchen and you can just grab a stalk or two whenever youre ready for some leafy green goodness. ... No more wilted silverbeet jammed into the fridge!

10.01.2022 Every second, our cells are breaking things down and rebuilding our body. ‘The things’ it breaks down come from the food we eat, and our body can only work with what we give it. How‘s your body being rebuild today?

09.01.2022 Wishing a happy and safe Christmas to all

09.01.2022 Whatever you were thinking of doing for the next few minutes, put it aside and just breathe. Deep breath in. Slow long breath out.... Let the shoulders relax. Deep breath in. Slow long breath out. Let the jaw and face relax. Deep breath in. Slow long breath out. Youve got this!

09.01.2022 Need breakfast on the go, or a mid morning pick me up? This tasty little number can be prepared ahead and refrigerated in an airtight container for up to five days. Banana Baked Oatmeal... 2 1/2 cups Oats (rolled) 1/2 cup Ground Flax Seed 1 cup Walnuts (chopped, divided) 4 Bananas (small, very ripe, mashed) 1/3 cup Maple Syrup 1 1/2 cups Unsweetened Almond Milk 1 tsp Vanilla Extract Pinch of Sea Salt 1/2 tsp Cinnamon Combine the oats, ground flax and 2/3 of the walnuts in a large mixing bowl. In a second mixing bowl combine the mashed banana, maple syrup, almond milk, vanilla, salt and cinnamon. Stir the banana mixture into the oat mixture until well combined. Let the batter rest for at least 20 minutes. Preheat the oven to 175oC. Line a baking dish with baking paper. Transfer the batter to the prepared baking dish and top with the remaining walnuts. Bake for 30 to 35 minutes or until golden brown around the edges and just spongy to the touch. Cut into squares when cooled fully. Enjoy!

09.01.2022 Im a lazy gardener Food is always better with fresh herbs, but when I buy them and dont use it all before they wither and die, I feel bad. You know, the waste. Before I moved to the spacious suburbs I told myself that I didnt have space for a veggie patch or herb garden. ... Turns out that wasnt it. Ive been in my house for five years, there are lots of plans but, no veggie patch or herb garden. Im just a lazy gardener. Now, I found the coolest thing to get me started! Its called an Urbipod. But I like to call it My Lazy Garden. Seriously, you just plant your seeds in the coils, fill the water reservoir and plug it in. When its time to add more water the centre pops up and you see a silver triangle. As the gorgeous fresh herbs grow you slide the centre light up to give them more room. Thats it. Heres my three-and-a-half week old Lazy Garden with Coriander, Parsley, Rocket and Basil (its the pod at the back that you cant see in the picture). PS I saw these a few years ago in a write up about Australian innovation, theyre Australian designed, made and owned. But, then forgot what they were called and only recently stumbled across them again. This time I got one! You can find them at: https://www.urbotanica.com

08.01.2022 #5ONTHE5 #YESGK #MENTALHEALTHMATTERS Celebrate the power of human connection! Join me today! Your voice will join with hundreds of others today as we all connect with those we care about. 5onthe5.com ... 5onthe5 = 5 personal connections on May 5. A day for us all to celebrate the importance of the human bond. Its a chance for us to stand in solidarity with one voice, proclaiming that we all must prioritise a focus on mental health and mental wellness. At a time when many are sad, anxious, and self-isolated, removed from many of the ways we regularly interact with others, the focus of #5onthe5 is summed up best in the days tagline: I call because I care. I hope you will help join in shining a spotlight on the isolation and anxiety so many of our brothers and sisters face daily. Participating is simple: Pick up the phone today, call five people, and speak the words, How are you feeling today? Then just listen.

08.01.2022 Looking for a tasty lunch? This Chickpea and Veggie Stir-fry will keep you fuelled all afternoon and make you feel like the health goddess I know you are! Eat straight away while warm or make a bigger batch, pop it in the fridge in an airtight container to enjoy cold for up to four days. Sooo good! ... 1 Tbsp Olive Oil 1 1/3 cup chickpeas (cooked and rinsed or rinsed from a can) 1 medium Carrot (chopped) 1/3 cup Red Onion (chopped) 1 stalk Celery (chopped) 1 1/3 cup Broccoli (florets, chopped) 2/3 cup Water 3 Tbsps Tamari 2 Tsps Sesame Seeds (topping) 1. Over a medium heat, add Olive Oil and Chickpeas to a pan. Cook Chickpeas for about 5 minutes. 2. Add Carrots, Onion, Celery, Broccoli, Water and Tamari. Stir to combine and cook for about 15 to 20 minutes, until everything is slightly soft. 3. Serve topped with Sesame Seeds and add some chilli flakes if you like a bit of kick. Enjoy

07.01.2022 New day. New year. New beginning.

07.01.2022 Need some nutrient dense meal inspiration? From Vegan Chilli to Moroccan Chicken, this FREE mini cookbook has got you covered! Sign Up today and start cooking up a storm to keep your freezer full of ready to go meals.

07.01.2022 Winter is still officially a week away, but how chilly was Brisbane this weekend? I'd say, it's time for soup! A good book and a bowl of belly warming goodness on a chilly afternoon. Bliss. ... Soup always seems medicinal to me. Like I've just given my body a massive boost of vitamins and warmed it to the core. It soothes my slightly agitated soul. Try 3 of my favourite belly warmers this winter. Yours free to download. https://www.dropbox.com//winter-is-coming-my-3-favourite-b Enjoy

06.01.2022 First egg today from Trouble we scrambled it! One egg, three spoons my mouthful was delish

06.01.2022 Put your feet up... all the way up Finding it hard to relax? Legs-up-the-wall (Viparita Karani) is my favourite yoga pose when Im feeling particularly restless and jittery, calms me right down and feels sooo good.... You just sit side-on to a wall, shimmy your hips around as you lay down and walk your legs up the wall to make the body into an L-shape. If you find youre a long way from the wall, wiggle a little closer until it feels comfortable. You can keep your legs straight up or open them wide, experiment with what feels good. Focus on your breath or find a pretty book to look at pictures Let me know when your feet go up

06.01.2022 Did your time in isolation turn into an long episode of AbFab? Lets face it most of us turned to comfort foods and a glass (or two) of wine. But, this isnt a good permanent solution.... When we turn to unhealthy foods and alcohol we can feel better temporarily, but in the long run, well feel worse. When the body isnt getting the right nutrition, we begin to feel less energetic, more bloated, and in some cases unable to concentrate and focus. Hello Eddie! All of this can lead to even more stress, and its a hard cycle to break away from. Now is the time to start breaking those sneaky little ISO habits! Click the link below to book a FREE 15 minute chat to discuss how I can help. https://www.nownourished.com.au/book

06.01.2022 Looking for an afternoon snack? Dont forget about the simple tasty goodness of tomato salsa on bruschetta. Tomatos are a nutrient powerhouse, simply chop some up, add red onion, basil and a splash of balsamic and youre good to go. ... My bruschetta today is just wholemeal bread, lightly oiled and oven baked on low for 20 minutes. Easy, peasy and full of fibre.

06.01.2022 TUNE IN TO FOODS OF THE SEASON FOR VITAMIN C Packed full of bioavailable vitamins and minerals plus phytonutrients and fibre, fresh fruit and vegetables beat a supplement hands down. Vitamin C is a powerful antioxidant that supports the immune system and can strengthen the bodys natural defenses by reducing cell-damaging free radicals that cause inflammation.... It is a super easy vitamin to get more than enough of, and studies show that its absorption is dose dependant and can reach saturation in the body (thats where its no longer being absorbed). The ability of the body to absorb Vitamin C starts to decrease with a dose above 100mg and reaches saturation and the bodys renal threshold with a 1g (1000mg) dose. So that means, if you want to increase you Vitamin C each day, you need to do it in small doses! Lucky for us here in Australia, we still have access to an amazing array of fresh produce from Aussie farms. Some of our Autumn fruits can give us the perfect daily dose of Vitamin C, plus loads of other nutrients, in just one cup. Some of my favourite fruits are in season right now and they are sweeter and more indulgent than the fanciest cupcake! (seriously ) Try the tarty sweetness of some autumn flush Papaya diced in a salad. Add new season Pomegranates for a delightful burst of goodness to any salad, or try sweet tangy Ruby Red Grapefruit with yogurt and a sprinkle of crumbled almonds for breakfast. SALAD TIP: Keep it simple. Dice and sprinkle fruit with pumpkin seeds and feta or goats cheese over mixed salad leaves. Include some baby spinach with a dash of olive oil and lemon, and youre good to go. Look for berries that are still in season like strawberries and new season kiwi fruit and persimmons. Dont forget, its nearly time for Australian mandarins and navel oranges! Reference: https://www.nrv.gov.au/nutrients/vitamin-c

05.01.2022 Hit your sweet spot with this mouthful of chocolaty goodness! One of my favourite afternoon pick-me-ups, this little combo is packed with antioxidants, vitamins, minerals and so much fibre even your gut bugs with thank you. Dark Choc Goji Bark with Rose-iscus Tea... Melt 200g of dark chocolate (at least 70% cocao) in a double saucepan. Pour and spread onto a tray lined with baking paper. Sprinkle with goji berries, crumbled pistachio nuts and coconut flakes. Place in fridge until firm (about 10 minutes) then break into pieces and serve (8). Store in layers between baking paper in a sealed container in the fridge. Rosehip and hibiscus blended tea. Whip up your own blend from loose tea leaves, Ive just ordered elderflower for a new twist in my blend. I hope you enjoy this Wednesday afternoon treat. Even thinking about it makes me feel good!

05.01.2022 KINDNESS Naomi Shihab Nye Before you know what kindness really is you must lose things,... feel the future dissolve in a moment like salt in a weakened broth. What you held in your hand, what you counted and carefully saved, all this must go so you know how desolate the landscape can be between the regions of kindness. How you ride and ride thinking the bus will never stop, the passengers eating maize and chicken will stare out the window forever. Before you learn the tender gravity of kindness, you must travel where the Indian in a white poncho lies dead by the side of the road. You must see how this could be you, how he too was someone who journeyed through the night with plans and the simple breath that kept him alive. Before you know kindness as the deepest thing inside, you must know sorrow as the other deepest thing. You must wake up with sorrow. You must speak to it till your voice catches the thread of all sorrows and you see the size of the cloth. Then it is only kindness that makes sense anymore, only kindness that ties your shoes and sends you out into the day to mail letters and purchase bread, only kindness that raises its head from the crowd of the world to say It is I you have been looking for, and then goes with you everywhere like a shadow or a friend.

04.01.2022 Incorporating cultured and fermented foods/drinks into your life, such as; yogurt, miso, kefir, kombucha, Jun, and cultured vegetables, is a great way to improve digestion and overall health. These methods have been around for centuries. Originally used for preserving, there is now much research into the possible benefits of consuming them. Cultured and fermented food/drinks are 'probiotic', meaning Greek 'for life'. These foods and drinks contain beneficial microbes that ma...y help re-populate our gut. By adding them to your lifestyle, you can decrease your body's inflammation, assimilate your nutrients more effectively, and overall look and feel better. REMEMBER... 80 -90% of your serotonin (happy neurotransmitter) is manufactured in the gut. 70% - 80% of your immune system is located in your gut.

03.01.2022 Winter is still officially a week away, but how chilly was Brisbane this weekend? Id say, its time for soup! A good book and a bowl of belly warming goodness on a chilly afternoon. Bliss. ... Soup always seems medicinal to me. Like Ive just given my body a massive boost of vitamins and warmed it to the core. It soothes my slightly agitated soul. Try 3 of my favourite belly warmers this winter. Yours free to download. https://www.dropbox.com//winter-is-coming-my-3-favourite-b Enjoy

03.01.2022 TAP INTO THE POWER OF MINDFULNESS As you might already know, mindfulness is a way to be in the present and only the present. You focus on what you are doing or thinking in this moment, without worrying about what has already happened or might happen. Sounds easy enough. ... But in reality, our minds are running a never ending commentary and its a busy, messy place inside our head. Create some space. Take three slow deep breaths, in and out, to calm the nervous system. Then watch the start of your next thought without getting caught in the story. Can you follow the though without analysing? Its neither good or bad, just a thought. Then the start of the next thought. Follow it. Watch how the mind jumps to the next thought and then the next. No attachment to the thoughts. Just watching each thought as it comes and goes. Watching the workings of the mind without judgement. Giving your attention to this current moment and all that it contains.

03.01.2022 FILL UP ON FIBRE The microbes that live on or in us have co-evolved along with us, and they play an important role in training our immune system. Some help improve our health and some, not so much. Most of these microbes live in our large intestine and the good ones love fibre rich foods that we cant digest. This makes them thrive and crowd out the bad ones. ... Be a good microbe host and feed yours a mixture of fibre rich foods from lots of different sources, like: Fruit - pears, apples, strawberries, raspberries and oranges Vegetables - asparagus, green peas, broccoli and turnips Grains - oats, rice, pasta and Quinoa (pseudo-grain) Legumes - lentils, split peas and baked beans Seeds and Nuts - chia seeds, sunflower kernels and almonds