Every Heart Beat Counts!

New Website!

2015-01-22T18:35:00.001+08:00

Hi There,

I have started a new blog at www.passion4change.com

See you there!
Nicole

Sun-Dried Tomato Dip

2014-10-26T14:18:00.001+08:00

I love when the smell of homemade potato wedges fills my house. Especially with rosemary sprinkled on top. Sometimes I use normal potatoes other days I use sweet potatoes. I love both.

The only problem is that tomato sauces or dips from the shops often have nasties in them such as additives, colours and so forth. Homemade is generally a better choice because you are in control of what goes into your food. It also gives you freedom. Freedom to combine different flavours you might never have tried before. The freedom to add health foods to your food.

In this tomato dip I combined fresh tomatoes and sun-dried tomatoes. I made my own sun-dried tomatoes in my dehydrator but you could also buy them if you don't have that option available to you.

Ingredients:

1/2 cup re-hydrated sun-dried tomatoes
3/4 cup fresh chopped tomatoes
2 tbsp sunflower seeds
1 clove garlic
1-2 tsp fresh basil leaves
1/4 tsp sea salt
1/2 tsp pepper

To re-hydrate the sun-dried tomatoes cover them with water while you add your other ingredients in your food processor.
Add all ingredients apart from the tomatoes into your food processor and pulse together.
Discard the water and add the sun-dried tomatoes.
Add the fresh tomatoes.
Process until it results into a rough dip.
If you prefer you can add a little water in order to make a smoothie consistency.
Serve with some freshly made wedges out of the oven.
Enjoy!

Please share this recipe with your friends and family and let me know how you liked it in the comments below.

P.S. For the next three days you can purchase my cookbook by paying what you can afford. I have set a minimum price of $3 to cover my costs. Click on store in the header or on the side menu. My hope is to reach as many people as possible and inspire others. Your self respect and self love is reflected in the choices you make. Enjoy!

Easy Indian Pumpkin Recipe

2014-10-13T14:37:00.002+08:00

I love Indian food. How the spices and love that goes into the food preparation seem to nourish the body on many levels. I find the food balancing and grounding. My favourite spice is cumin, one of the many stars in this easy recipe. This Indian pumpkin is one of the recipes you want to bookmark for the days where you don't have the time to prepare a lengthy meal but still want to nourish your body.

Ingredients:

4 cups of pumpkin
2 tbsp of coconut oil
1 tsp cumin
1 tsp coriander
1 tsp turmeric
salt and pepper to taste
fresh coriander to garnish (optional)

Chop the pumpkin into 1cm thick pieces.
Melt the coconut oil in a big pan.
Add the spices and stir so that the aroma can unfold.
Add the pumpkin and stir.
Cover and cook until the pumpkin is tender.
Serve with fresh coriander and raw sauerkraut if you like.

Please comment below with any challenges you encounter in relation to healthy eating so that I can create posts to support you in becoming the best you can be.

If you are interested in my health coaching program please send me a message and I will get in touch with you.

Baked Apple Quinoa with Protein Crumble

2014-09-30T20:29:00.001+08:00

The other morning at my house the smell of cinnamon and apple was filling my house. Coming from a European background these smells take me back into the Christmas period when the weather is cold outside. Nowadays it is a little different living here in Western Australia where we often get to enjoy a really hot Christmas celebration. And by hot I mean really hot. Sometimes even above 40 degrees Celsius.

Lately I have become very hooked on quinoa and it has turned into my new beauty food. For a reason. Quinoa contains all essential amino acids. Amino acids are essential to build muscle and a toned body. It is known to be one of the most nutritious complex carbs.

Here is the recipe for the baked apple quinoa with protein crumble.

Ingredients:

2/3 cup water
1/4 cup uncooked white quinoa
2 tbsp maple syrup
1 tsp vanilla
1/2 tsp cinnamon (or more if you love it as much as I do)
1 chopped apple
2 tbsp seeds or your choice of potein powder
1 tbsp rapadura sugar
3 tbsp chopped hazelnuts
1 tbsp coconut oil
1/2 tsp cinnamon

Preheat your oven to 190 degrees Celsius.
In a casserole dish combine the water, white quinoa, maple syrup, vanilla and cinnamon.
Stir to mix well.
Add the chopped apple.
Cover the dish and bake in the oven for 30 minutes.
While the quinoa is baking combine the seeds/protein powder, sugar, hazelnuts, coconut oil and cinnamon to form a crumble like mixture.
After the 30 minutes remove the casserole dish from the oven.
Sprinkle the crumble mixture on top.
Return the casserole dish and bake uncovered for another 10 minutes.
Serve and enjoy.

Please let me know how you enjoy this recipe and if you would like me to share more recipes like this one.

Also please let me know if you are looking for healthier versions of a dish or if you are looking for recipes to incorporate more of a certain ingredient.

The importance of friendships and relationships

2014-09-13T13:04:00.000+08:00

I just came back home from a friend's place who I had coffee with. While we were chatting and catching up on what had been going on in our lives she got a phone call. She found out her cousin had just hung himself.

It got me thinking when I got home. She mentioned she had been thinking of calling him but didn't get around to it. As a sales rep she had been flat out trying to make ends meet and provide for her family.

I think most of all get caught up in this trap. Our lives get so busy. Our to do lists are never ending. There is always another goal or target to achieve. I know I fall into this category.

Lately I have watched a few documentaries on community living on how people help each other to create a better life. Where people only take what they really need and share the remainder. Even about the woman in Germany that lives without money. What is really important in your life? How do you want to live your life?

Maybe perhaps this concept of community living is a way forward where we can all work together to create better lives and lift each other up. I read this beautiful share on Facebook the other day. If we had to grow all our own food we wouldn't waste it. If we had to make our own furniture we wouldn't just exchange it because our colour scheme had changed. We live in a world of abundance yet we act as if we lived in a world of lack.

How to boost your Happiness

2014-08-28T20:05:00.000+08:00

How often do we wake up thinking "oh I don't want to go to work" or "I don't feel like doing this". It is sad in a way because we are literally wishing our life away.

I know I often fall into this category even though I might look happy on the outside. But we are actually giving our power away. Let me explain.

Every single day we have a choice. I repeat every single day we have a choice. We can be in charge if we choose to.

Take a blank sheet of paper and draw a line in the middle. On the top of the left hand side write "have to" and on the right hand side write "want to". Now set the timer to 5 minutes and list as many thing as you can in both columns. Just keep writing. Make this commitment to complete this exercise because you desire more happiness in your life.

Now when you look at the "have to" items you wrote down think about them and see if you can turn them into want to. As an example: I have to go to work. Well do you really have to go to work? Not really you could stay at home. But the consequence would be that you wouldn't be able to do call those cool things in your life. I love travelling and learning new things. Without my job I wouldn't have been able to do a lot of those things.

Another example is: I have to clean the house. You don't really have to clean the house. But if you decide not to you will live in a different environment. If you keep your house tidy it will be much more harmonious and enjoyable.

Go through your "have to" items and see if you can turn them around. Life is about perception. Our perceptions change our experiences in life and lead to more happiness.

Another way is to think about all the redundancies that are currently happening in a lot of places around the world. Someone somewhere would love to have your job but you are the lucky one.

I heard this wonderful quote today:

If you want for nothing you will have everything.

Now I am not saying that you shouldn't have goals or aim to become financially independent but material things on their own will not make you happy. Happiness comes from inside. If happiness is made dependent on material things then what will you do once you have that house? It will feel great for a little while but then you will need to find your next item of desire to keep you happy. You might never even reach full happiness.

Life is about being in the moment. Seeing the perfect in imperfection and your perception of your experiences.

I am interested to hear what has helped you boost your happiness? Please comment below.

Refried Beans - High Carb Recipe

2014-08-18T18:03:00.000+08:00

Who doesn't love Mexican food? Hot spices, beans, avocado, tomatoes. I find this type of food very comforting and satisfying not only to my taste but to give me energy so I avoid the afternoon slump.

This refried beans recipe can also easily be changed by topping it with your favourite vegetables or even fresh herbs that you love. Parsley or even fresh coriander perhaps?

Here is the recipe for the Thermomix

2 cans of kidney beans (drained)
2 cloves garlic
1 tsp cumin
1 tsp smoked paprika
dash of chili powder OR dash of cayenne pepper
Tamari to taste (I used 2 tbsp)
2 tbsp high quality olive oil
1 measuring cup of water

Chop garlic on speed 7 for 4 seconds.
Add oil and water.
Saute for 1 minute on 100 degrees speed 1.
Add all other ingredients into the Thermomix bowl.
Blend on speed 6 for 20 seconds.
Cook for 7 minutes on 100 degrees speed 3.
Serve warm and enjoy.

Daily Motivation on Thursday

2014-08-14T08:00:00.000+08:00

Daily Motivation on Thursday

2014-08-07T23:00:00.000+08:00

Why "Raw till 4" didn't work for me in winter

2014-08-04T23:00:00.000+08:00

I have been thinking a while about whether I should really do this post. I do not want to discourage anyone from trying Raw til 4 because I got amazing results during summer and it worked really well for me then. The purpose for this post is just to show support to the people that might be struggling on this lifestyle and help them find a way to make the high carbohydrate lifestyle work for them.

Before I dive any deeper into my experience I want to give you a quick description of what Raw til 4 is. As the name suggests you eat raw foods until 4pm and after that time you have a cooked dinner. This lifestyle is all about high carb, low fat, low salt. So now I am going to give you an example of what a typical day might look like on Raw til 4. For breakfast I would generally have a big fruit smoothie. When I say big I really mean big. The goal with all of your three meals is to get a minimum of 1,000 calories. I would make make a smoothie with about 10 bananas and some cinnamon. For lunch I would generally have more fruit, either a smoothie with different fruit or perhaps another 10 bananas. Then for my cooked dinner I often had a big vegetable stew with potatoes, sweet potatoes, pumpkin, tomatoes or any other vegetables that took my fancy at the time.

I have never really been about counting calories but when I transitioned to this lifestyle beginning of the year it took me a while to get used to this. However I can honestly say because of the quantities you eat and all the numerous nutrients, vitamins and minerals contained within the food, I honestly never craved any foods. Before that I would have sometimes cravings for chocolate. The chocolate or sweet cravings completely went away. My body was completely satisfied.

The lifestyle was perfect in summer for me because here in Western Australia we are truly blessed with a very warm summer. I love the heat and can't get enough of it because in the other seasons of the year I often feel cold. So raw foods worked perfectly then.

As winter crept in I started noticing that I wouldn't be my happy self. I would freeze even more than usual even though I wear a lot more layers than most people do. I also found this lifestyle too expensive for my budget because it is very challenging in this part of the world to get reasonably priced fruit in winter. I started warming up my smoothies to 37 degrees in my Thermomix but found myself craving warm foods more and more.

When I talked to my husband about it, it all occurred to me that I might be better off to transition to more cooked food in the colder seasons of the year. After a few weeks of eating more cooked foods I am finding myself much more balanced and happier. By cooked foods I refer to a lifestyle still high in carbohydrates. I just love carbs.

I am not sure whether you guys have heard of the starch solution but this theory also relates to a high carb lifestyle but is open to more of the cooked foods. If you are interested in a high carb lifestyle this might be another great resource for you to check out.

Certainly try Raw til 4 and check out Freelee the Banana Girl on YouTube. But the important thing is to listen to your body. Listen for the hints your body is giving you because no one knows your body better than you do.

Boost Your Sleep!

2014-05-13T21:07:00.000+08:00

Lately I have had a lot of discussions on simple techniques that might help improve your sleep quality.

If we are trying to help our bodies heal or recover, sleep can play a vital role. It is the phase of our day that our body uses to detoxify, restore and recover. Your sleep quality can also have a massive impact on your day. I know when I don't get a good night's sleep I feel on the edge, my head and thinking processes aren't as clear and I might have not much motivation at all. For me it comes down to putting myself first, self care or self love and most of all self respect. I know if I do not look after my own needs first, I won't be able to look after someone else with all my love and care.

So here are some strategies that I enjoy and use regularly that help me get better sleep

Light some candles and pour yourself a bath. This is such an easy way to relax and calm the mind before going to bed. You can use your favourite bath salts, some flower petals, essential oils or an organic bubble bath. A bath is one of my favourite ways to close the day and be grateful for all the wonderful moments this day has brought me.
Treat yourself to some essential oils and apply them to your skin. Make sure you use the best quality. I love Young Living essential oils. There is some wonderful blends available such as Valor, Peace and Calming, Dream Catcher or Gentle Baby that may help you get a more restful sleep. You can also use Lavender or Roman Chamomile to help relax and get a good night's sleep. If you want to find out more check out our website World of Oils
Stretch or do very gentle yoga before bed. This is another way to slow down and get ready to just switch off. Even if you are unsure how to do this, there are many short YouTube videos out there. I love the stretching videos by Tara Stiles.
Try deep relaxation or meditation. A lot of people are unsure about this technique at first but it doesn't have to be complicated. Just sit down comfortably and observe your breath. Try to make your breaths longer, deeper and smoother. If your mind wonders, that is fine. Don't worry. Just bring your awareness gently back to your breath. Start with 5 minutes and see how you go. If you enjoy this you can slowly increase the time up to 30 minutes.
In a journal start a practice before bed every day where you write down 10 things you are grateful for. Gratitude is a very powerful tool and helps to shift your intention and shifts your energy to a more precious place.
If you are the type of person that goes at 100 miles an hour and you have difficulty switching off, put a note pad on your bed side table. Before bed write down your to do list for the next day or things that are important to remember. You can also write down any concerns or other thoughts that bother you. This way they are written down and some people find this helpful in switching off more easily.
I also use grounding or some people call it earthing. All you need is an earthing body strap and you are ready to go. Through the power plug you connect to the earth's energy or frequency and I find this very relaxing. There is also a lot of information on YouTube about this in case that you would like to do further research.

Hopefully you found the above useful. Try these techniques out and see which ones work for you. Something to remember start out small with just one or two from the above list so that any changes you make will be for the long term. And most importantly remember to tune into your body and find out what works for you or what your body needs.

Cranberry Granola Recipe with Homemade Coconut Milk

2014-05-05T23:00:00.000+08:00

I have the reputation that I love to try new foods and recipes all the time. I get bored easily and to me there is nothing more fun than experimenting to include a wide variety of foods. Today granola was on my to try list. I had made granola before but only raw buckwheat granola. So today I wanted the warm sweet cinnamon smells resulting from the oven. Sour hits of cranberry to go along with the golden roasted oats and nuts. I topped my fresh granola with my homemade coconut milk. It was like a match made in heaven.

The beauty of granola is that it doesn't cost the earth and if you make your own you know what is in it. The result is way tastier and healthier than what you will be able to get at the shops.

Ingredients:

1 cup nuts
1 cup seeds
3 cups oats
2 tsp vanilla
1/4 tsp sea salt
1/2 tsp cinnamon
1 cup dried cranberries
1/3 cup melted coconut oil
1/2 cup honey

Combine all the ingredients in a big bowl and mix by hand until well combined.
Bake for 1 hour in a 150 C oven or 120 C fan forced until golden.
Make sure to stir the granola every 15 minutes to prevent it from burning.

If you like this recipe, please share it with your friends and family!

Raw Healthy Chocolate Recipe

2014-04-28T23:00:00.000+08:00

Sultana and Apricot Kernel Raw Chocolate

Those of you that follow me on Facebook and Instagram would know that I am on a bit of a raw chocolate adventure at the moment. I am creating new ideas in my head all of the time. For me it is a bit like chocolate therapy. It makes my husband and me feel very good. I also love indulging in my raw chocolate more often because I know that all the ingredients are of the best quality and will nourish my body.

Nectarine Raw Chocolate

I am also a firm believer of finding healthier ways to enjoy your favourite foods. Once you go on this journey of exploration, to find healthier ways to make your favourite foods, you might be amazed at the possibilities out there. It might also turn into a fun activity.

Date and Pistachio Bliss Balls Hugged by Raw Chocolate

Now let's get into the raw chocolate! Here are the ingredients:

80g cacao butter (chopped in smaller pieces)
55g cacao powder
3 tbsp liquid sweetener (maple syrup or agave syrup)
1/2 tsp vanilla powder

Gently heat the cacao butter in a double boiler or bain-marie.
Once melted take off the stove.
Add liquid sweetener and stir.
Add cacao powder and vanilla powder.
Whisk until smooth.

Feel free to experiment with this chocolate recipe and add your favourite flavours. There are no limits only your imagination. I love dreaming up new chocolate creations all the time.

Last weekend when we had our own movie night at home, I made some popcorn and coated it with my raw chocolate. My taste buds had a great time! I hope this recipe helps you make healthier choices for your life!

Homemade Popcorn coated in Raw Chocolate

Banana and Coconut Bread with Chia Seeds

2014-04-22T10:23:00.000+08:00

The other week we were lucky enough to score lots of super ripe bananas. I used lots of the bananas with my homemade tahini in my daily smoothies to deal with my hormonal imbalance. However I still had lots left over and decided to make a healthier banana bread enriched with the goodness of chia seeds and coconut flour.

Usually I am not a big fan of the consistency of baked goods made with coconut flour because a lot of them can end up quite heavy. This banana bread is absolutely amazing and still tastes light. So if you are after a healthier banana bread, make sure to give this recipe a go.

Ingredients:

400g very ripe bananas
6 free range eggs
4 pitted Medjool dates
2 tsp powdered vanilla
1/4 cup coconut oil
1/2 tsp cinnamon
2 tsp baking powder
70g coconut flour
20g chia seeds

Preheat your oven to 150 C.
If you have a Thermomix, add all of the above ingredients into your bowl and mix on speed 6 for 30 seconds.
If you are using a food processor, mix all of the above ingredients until well combined.
Line a loaf tin with baking paper.
Pour batter into the tin.
Bake for 55 minutes or until a skewer comes out clean.

If you like this recipe then please share it with your friends and family.

Raw Banana Thick Shake Smoothie

2014-04-15T00:00:00.000+08:00

Whenever I feel a little low in energy I go for a banana smoothie. Did you know it is also a happy food which means a mood enhancer? Bananas may also help reduce PMS symptoms. All the more reason to add more of this amazing fruit into your diet.

This is one of my favourite banana smoothie recipes:

3 small bananas
splash of a good quality olive oil
1/2 tbsp maca powder
1/2 tbsp bee pollen
2 tbsp walnuts
1-2 cups of water (depending on how thick you like your smoothies)
1/2 tsp ground vanilla
1/2 tsp cinnamon

Blend all of the above and enjoy; knowing that you are nourishing your body.

Vegetable Steaming Guidelines for the Thermomix

2014-04-08T00:00:00.000+08:00

I have had questions recently on how long to steam vegetables in the Varoma for the Thermomix. Steaming is a gentler way of gently cooking vegetables through hot steam. This method of cooking also retains more nutrients than if you were to boil the vegetables in water.

Here are some guidelines to help you steam your vegetables:

Cauliflower (500g) - 18 minutes
Broccoli (500g) -       12-14 minutes
Mushrooms (500g) - 11-13 minutes
Frozen Peas (500g) - 16-18 minutes
Chinese Cabbage (500g) - 11-13 minutes
Fennel (500g) -          16-18 minutes
Green Beans (500g) - 22-24 minutes
Potatoes (500g) -       30 minutes
Carrots (500g) -        17-19 minutes
Capsicum (500g) -     10-12 minutes
Spinach (500g) -        11-12 minutes
Zucchini (500g) -       15-17 minutes

To steam any of the above vegetables

Fill 500g of water into your Thermomix bowl. As a general guideline the water always needs to cover the blades.
Steam your vegetables on Varoma for the recommended times above.

Irresistable Sweet Potato and Leek Soup Recipe

2014-04-01T00:00:00.000+08:00

When the weather outside is starting to get colder again in autumn, there is nothing quite like a warm bowl of homemade vegetable soup to warm the body and soul. As a variation to the usual potato and leek soup I have come up with my sweet potato and leek soup recipe.

If you wish you can also top the soup with parsley, some cream and roasted walnuts.

This recipe is well suited to the Vata type in Aryuvedic cooking. Root vegetables can have a grounding and balancing effect on the energetic Vata. I have certainly noticed a difference from incorporating more of the Vata foods to balance my dosha.

Here are the ingredients:

1 roughly chopped leek
2 small sweet poatatoes or 1 large sweet potato
3 cups filtered water
2 tbsp homemade vegetable stock concentrate
2 tbsp lemon juice
1 tsp smoked paprika powder
1 bay leaf
salt and pepper to taste
chopped parsley to serve
3 tbsp cream (optional)
1/2 cup walnuts that have been roasted in a pan

First add the roughly chopped leek into your Thermomix bowl and chop for 10 seconds on speed 6.
Add all other ingredients apart from the parsley, cream and walnuts into the Thermomix bowl.
Cook on 100 degrees Celsius for 20 minutes.
Blend your soup by slowly turning to speed 8 for 30 seconds.
Serve in your best soup bowls garnished with chopped parsley, some cream if you wish and roasted walnuts.

Raw Mango and Nut Salad Recipe

2014-03-24T23:00:00.000+08:00

Some days we are just looking for an easy breakfast recipe that hardly requires any preparation, is healthy and delicious at the same time. This is one of those recipes. Especially perfect in summer when mangoes are in season!

However don't be shy and play around with this recipe and use your favourite fruit!

Ingredients

1/2 cup raw nuts (I had a mix of walnuts and almonds) soaked in water overnight
1 mango

Roughly chop up all of the ingredients and serve on your favourite plate. If you like you can also sprinkle a little cinnamon and ground ginger over the top.

Now you are ready for the day ahead!

Cravings and Human Needs

2014-03-17T23:00:00.000+08:00

Today I want to challenge your thinking a little where will explore how cravings or desires and human needs connect. I recently learned more about this and just couldn't keep this valuable information from all my wonderful readers.

There is a theory which suggests that if your human needs aren't met you will have cravings or desires in order to fill these needs. For example you might try to fill the emptiness with foods that you know aren't the best choices for you to live the life you love.

In other words if this is the case and this is true for you no willpower will help you stop eating those foods. You are the only one though that knows whether this is the case for you.

So what are the human needs?

1. Physiological Needs. These include food, water, breathing and so forth.

2. Safety. You have safety in your life if you have a secure job or for example a house to live in.

3. Love and Belonging. This stand for all the relationships or connections you have in your life.

4. Self Esteem for example your confidence!

5. Self Actualisation which means your passions and finding yourself.

If you have trouble with cravings or desires maybe one of your needs currently isn't met.

Rebounding for health!

2014-03-10T23:00:00.000+08:00

One of the best decisions I ever made was to get my bellicon rebounder. I previously had another rebounder but it was one of the cheap ones from kmart or target. Every time I used my old one my joints and knees would hurt so I wasn't really using it that much.

When I went to the UK last year to finish my Juice Therapist qualification I tried the bellicon and was blown away. The bungees are simply amazing and there is no impact at all. I can do high jumps for longer periods of time and feel wonderful!

The reason why I love to rebound is that in 2 minutes you clean your whole lymphatic system! How cool is that? Honestly I am not sure if any other forms of exercise have the same impact. And they are so much fun! Gosh as children we loved jumping on our beds and we sometimes couldn't stop (well when mum wasn't around otherwise we would get in trouble).

I also have the feeling that through the jumping the body gets a gentle massage and it has a strengthening effect. Most days when I rebound I do shorter workouts around 10 minutes or so. I love short and effective workouts!

Here is the link to one of my absolute favourites; a running workout on the rebounder

And if you are looking for more of a strength/arm workout here is another brilliant one. Be warned though it can be quite a challenge at first but is amazing for the short time it takes!

Here is a picture of this morning's smoothie which was made by blending up organic watermelon, walnuts, apricot kernels, beetroot, raw cacao, spirulina and raw yacon syrup! I felt very energised afterwards!

What are your favourite rebounder workouts?
Please feel free to share your favourite rebounder workouts below!

Homemade Dukkah Recipe with the Thermomix

2014-03-04T00:00:00.000+08:00

I love trying to make foods I haven't made before and lately with my health coach course I have been trying lots of different foods and principles. Both my husband and I love dukkah so last night I thought it was about time to make it all from scratch.

As you can see on the pictures I served it over some lightly steamed field mushrooms and we also had some homemade sauerkraut plus some lightly seasoned steamed tempeh.

Now if you have never had dukkah but you enjoy nutty flavours then this recipe is for you! We also like to have some bread dipped in good quality olive oil and dukkah. It is a beautiful treat!

Ingredients

50g sesame seeds
25g brazil nuts
40g almonds
10g cumin seeds
15g coriander seeds
1/2 tsp salt
1/2 tsp peppercorns
1/2 tsp dried thyme leaves

First place all the seeds and nuts into your Thermomix bowl.
Dry roast for 8 minutes on 100 degrees speed 1.
Open the lid and leave to cool.
Add in all the spices and turbo 2-4 times.
Store in the fridge.

Health... more than just greens and carrot sticks!

2014-02-24T22:14:00.001+08:00

I only started my course to become a health coach with the Institute of Integrative Nutrition in January but I have already learned so much. Most of all it has opened up my mind to so many possibilities and new concepts I had never thought of. It makes me excited to do my daily study and to envision my future as a health coach doing what I love and helping my future clients achieve their goals.

Today I wanted to share some thoughts on what health means personally to me. Most people tend to believe that health is mainly about what we eat and physical exercise. Yes this is very important but is it really all there is to health? Why is there so many people that don't eat healthy and still live for a long period of time?

For me health is so much more than just what we eat or how we move our body. Do you work in a career you enjoy or are you making a difference? What about the relationships in your life? Do you have deep connections with the important people in your life and do you nourish these relationships? Do you take time out fore yourself and schedule in time to relax or pamper yourself? These are just a few questions to get you started thinking about different areas in your life that might also affect your health.

Get your free Health Coach starter guide

Experimenting with Macrobiotics

2014-01-27T17:21:00.003+08:00

About two weeks ago I started my course with the Institute of Integrative Nutrition to become a health coach and I have learned so much already. I am looking forward to every week's material. In one of my first lectures Alicia Silverstone talked about macrobiotics and it sounded quite interesting to me. So in the past week I have been experimenting. The picture above is from last night's dinner which was red rice with a tomato and black bean sauce with blanched Asian greens. We also sprinkled a little nutritional yeast over it which worked really well. After only a few meals similar to this one I felt quite balanced.

I have also been enjoying lots of green tea lately, especially the Green Rose from T2. So smooth and energising plus an easy way to boost your antioxidant intake!

For Australia Day yesterday I made some healthy lamingtons which used Cannellini beans in the batter. I got the original idea from Lorna Jane's website from her Australia Day recipes http://www.movenourishbelieve.com/recipes/3-drool-worthy-australia-day-recipes/

They turned out amazing and my family helped to finish them off in no time!

Orange Fireball Vegetable Juice

2014-01-13T05:47:00.003+08:00

Since coming off the Master Cleanse I have been enjoying such a variety of fresh fruits, juices and vegetables. One of the best things is that everything seems so much more flavourful! I can't put into words how good the first grapes tasted that I had, or the sweetness of the fresh orange juice blended with blueberries that we had picked up from the shops the day prior. I have become more mindful on the foods I am nourishing my body with.

I have also noticed that I don't seem to be as dehydrated anymore as I used to be when I wake up in the morning and my hormones are more balanced.

On my second day after the cleanse I felt like a nice vegetable based juice so we picked up a large bag of carrots on our way home from spending precious time with family and this is the recipe I came up with:

9 carrots
1/2 red capsicum
1 orange peeled
1 lemon peeled
large piece of ginger (I used 3cm but use as much as you like. If you haven't tried ginger in your juices before start with a small piece)

Process all the above ingredients with love through your juicer and fill your body with an abundance of vitamins and minerals as you sip on this delicious vegetable based juice!

Day 10 of the Master Cleanse and Giveaway!

2014-01-10T22:37:00.002+08:00

Day 10 of the Master Cleanse! I am so proud of my husband and me for making it through these past 10 days and the amazing experience we have had! I have perfected my idea of breakfast tomorrow morning which will be fresh orange juice with blueberries blended into a smoothie. How good does that sound? And to satisfy my cravings we have picked up a massive watermelon too. We are ready to enjoy fresh fruits again tomorrow and we are so looking forward to it!

Today I enjoyed a day off. I started the day with a gratitude meditation which put a smile of my face all morning. Mum picked me up a little later and we went for a walk in a park about 5 minutes away which was perfect. All the birds singing, the sun shining onto my skin and spending this special time with my mum.

A little later in the morning we went up to Yanchep to check out some chalets where my mum is thinking of celebrating her birthday next month. Stunning views of the ocean, the landscape and a gentle breeze at the Capricorn Resort made my morning complete. I also took some of the syrup with me to make my lemonade on the go in the car and really loved every sip of it.

Tonight we went to a Young Living Info night where we listened to Dr Dingle. We had a blast! Filled with so much brilliant information on health and wellbeing, I could have listened to him for hours longer. Did you know that stress for example can increase your risk of having a heart attack by 200 - 300%? Scary but so good to know. This shows how important it is to reduce stress in our everyday lifes with wonderful techniques such as meditation, yoga and so forth.

I am just enjoying my nightly tea and am later having my last dose of herbal laxatives before tomorrow I can wake up to a delicious and mouth watering orange and blueberry smoothie!

Giveaway time!!!

I am giving away a copy of Tom Woloshyn's book "the Master Cleanse".

In order to win you only have to do the following:

Like my Facebook page by clicking on the following link and https://www.facebook.com/EveryHeartBeatCounts
Comment either below this blog post or on my Facebook page what your healthy New Year's Resolution is.

You have until Sunday the 19 January to enter which is when I will randomly draw the winner.

Good Luck!