To find out more about joining my Heal Your Gut Program watch the video below.
Click here to read more about it and join.
To find out more about joining my Heal Your Gut Program watch the video below.
Click here to read more about it and join.
Are you getting ready to hop into Easter?
I have the perfect sweet treat for you this Easter. Some healthy and tasty treats that won't melt while you’re on the Easter egg hunt.
Introducing my Easter Bliss Balls, or as I like to call them LEEaster Balls!
These are the greatest hunter gatherer snack you can find for Easter. They’re nutritious, delicious and won't tie you down in between eating (or overeating) sessions. I like to think of them as a little good thing amongst all the decadence.
Whilst everyone knows that bliss balls are a 'healthy treat', a lot of the time they're filled with a LOT of dried fruit - I'm talking double the quantity you would eat in one sitting! Dried fruit is delicious but it can be hard going on the gut because of the high levels of sulphites and sugars - giving you some unwanted digestive problems.
These balls don’t contain any unwelcome ingredients, which means your tummy won’t be frustrated with you during the Easter holidays. In fact LEEaster balls will make you and your insides happy.
I’ve included two different variations for you – chewy chocolate and anti-inflammatory attack!
When hosting Easter meals, the chocolate balls go down as a terrific treat and for times when you're in need of a health boost, the anti-inflammatory turmeric balls are the way to go.
I’ve also included my Heal Your Gut powder into the mixture for some much-needed gut-loving; a true necessity after the over-indulging we usually do around holiday time. The powder also has remarkable health benefits, improving nutrient absorption and taking care of your hair, skin and nails, not to mention it's absorbable iron content that is wonderful for energy levels. You can watch and read more about the health benefits of it here.
By the way, I forgot to munch-ion that these balls are approved by the Easter Bunny, so please be sure to give them a go!
You can make a big batch and keep a few of these in the freezer for later.
Why on earth should I eat sardines? Now before you turn your nose up on these commonly rejected tinned swimmers, you may be surprised by the answer. In fact there is not just one answer to this question. There are several reasons why a good old can of sardines should make an honoured appearance in your pantry.
Sardines might not immediately seem like the most joyous of foods, but they’re so insanely beneficial you’ll be sure to fall in love with them. They’re rich in omega-3 fatty acids and energy-boosting vitamin B12, as well as minerals such as calcium, iron, magnesium, potassium and zinc. This mash is an inexpensive and nutrient-dense meal for when you feel like a boost.
Here are the top six reasons why I love sardines, and why they're one of my favourite supercharged foods for good health.
1. A superior source of omega 3’s
Everyone needs more omega-3 fatty acids in their diets due to the use of processed vegetable oils in foods, and feeding livestock on corn and grains, rather than green pastures. Sardines are a wonderful source of high-quality omega-3 fatty acids. Research is showing that omega-3 fatty acids, particularly EPA may help to support the tolerance of probiotic strains within your gut microbiome; making sardines an excellent gut health superfood.
2. No worries about mercury
The small size of the sardine means that it has less opportunity to pick up and accumulate mercury. The skinless and boneless sardines are even lower in mercury, with up to 50% less mercury than regular sardines because the mercury is stored in the sardine’s spinal cord. Many people say they also taste better. Larger fish, even salmon contain significant more concentrations of mercury than the tiny sardine.
3. High in vitamin B12
A Vitamin B12 deficiency, even a mild one, can cause symptoms including nerve damage, poor mental function, problems with oxygen uptake into cells, and depleted energy. One can of sardines provides a whopping 338% of your daily Vitamin B12 needs!
The numerous benefits of omega-3 fatty acids are related to their ability to act as an anti-inflammatory, making them a super effective treatment and prevention of hundreds of medical conditions. Omega-3 rich sardines have a remarkable ability to help defend against mood disorders like depression and anxiety, ADHD, arthritis, infertility, heart disease and inflammatory gut conditions like ulcerative colitis and Crohn’s disease.
One of the first steps to improved health is educating yourself and I'm super excited to be a part of two new gut events that are happening in March this year.
The Gut Healing Summit created by Kale Brock is bringing together 16 leading experts (including yours truly) to talk about one of the biggest scientific discoveries of all time; one that effects every single human on this planet: the gut and microbiome! The great news is that it’s FREE for everyone.
The gut is the core of our health. It’s the connecting link between both the immune system and our brain. Did you know there are scientific links between poor gut health and mental illness? Looking after your gut means you’re not only moving towards a healthier life, but a happier one too.
Whether you’re a gut-healing ninja or more of a gutsy newbie, you'll gain an extraordinary amount of knowledge and insight from the different speakers on the Summit. The Gut Healing Summit is about empowering individuals to make their own decisions by sharing holistic approaches towards gut health and dispelling common myths around the topic.
In my video I'll be speaking about Fasting your Way to Wellness and the Four Phases of Healing the Gut. It’s something that I could talk about for hours on end and I’m keen to share it with you face-to-face (or rather, video-screen to video-screen).
The Gut Healing Summit is simply about education and sharing knowledge. When you sign up, which is FREE, you’ll receive exclusive access to videos with leading experts, audio interviews and amazing resources. We're on a flight to improved gut health and we're embarking soon; it’s up to you to jump on board. Come and learn something new!
This month I'm also supporting the Gut Health Super Bundle.
If you're the type of person who eats a healthy diet, exercises regularly and yet, still deals with digestive issues, skin problems, a fuzzy brain and low energy then this information could help educate and inspire you.
Gut health impacts your overall health and day-to-day life in more ways than you can imagine and there’s alway more to ‘health’ than meets the eye.
The Gut Health Super Bundle, is helping to make gut health accessible to everyone at an extremely low cost. It’s a comprehensive bundle with 16 eBooks, 15 eCourses, 3 videos and 1 huge summit and covers everything you’ve ever wanted to know about gut health – from the very foundations, to looking at specific conditions and more.
The Gut Health Super Bundle will give you a step-by-step plan to get started, and help you to understand the importance of gut health and get you on your way to choosing a path that resonates with you. You'll start with the basics and then delve deeper into further intensive gut related learning. Don’t worry, I'll be there with you every step of the way!
As part of the bundle, I'll be giving you access to my personal Heal Your Gut Program. My program is designed specifically for you! I’ve made it as uncomplicated and achievable as possible. You’ll enjoy simple and delicious recipes, gain access to a team of experts to help you, receive unguided audio meditations to nurture, and receive videos and emails to educate and guide you along your gut health way.
This bundle is available for just six days, from Wednesday the 22nd of March until Monday night on the 27th of March! After the 27th of March - the sale ends. If you'd like to be part of it, you can find out more here.
I hope you'll enjoy these two gut health events.
As much as the health world idolizes the beauty of eating poached eggs and greens for breakfast – sometimes we just can’t hold back from our morning sweet tooth! Sometimes fluffy muffins, crunchy cereals and chewy choc-chip cookies are calling your name and the last thing on your mind is eggs and kale?!
Instead of fighting cravings, let’s embrace them! Listening to your cravings is so important and can indicate a lot about what you’re needing both emotionally and physically and can help to highlight the foods that you may have become addicted to.
If you’re craving chocolate, it could mean you're magnesium deficient. Magnesium is available in fish, dark leafy greens and nuts. Craving sweet foods like pastries, white bread and pasta may mean that you're chromium deficient. Chromium can be found in oats, sweet potatoes and eggs.
Thinking about cravings rationally and listening to them can help us lead healthier and happier lives. So instead of ignoring cravings, why not just make healthier choices and fill up with healthy versions of favorite foods?
I'd love to introduce you to my new delicious No More Muffin Top Muffin recipe and I’ve made sure that they'll not only improve your gut health and waistline but also fill your daily ‘eggs and greens’ quota!
If you’re not already on the healthified sweets train, these muffins will make you jump on board! Forget the traditional, sugar-filled, gluten-packed muffins and swap to a new world of healthy, refined-sugar free and absolutely tasty muffins. There are no strange ingredients here – just healthy wholesome baking ingredients.
Who could pass up the chance to start the day with fluffy, yummy muffins? The chromium-packed eggs and vitamin-filled zucchini makes sure these beautiful muffins stay moist, while my Heal Your Gut powder (a raw vegan plant based whole food) ensures that you're getting good gut-healing straight off the bat.
My Heal Your Gut powder is high in absorbable iron which helps to support tiredness and fatigue and it doesn't leave you constipated like traditional synthetic iron supplements do. That way you can get your necessary iron via real plant based foody-goodness.
Magnesium-packed almond-meal is a delicious gluten-free flour that is great for baking so I threw it into the mix too. This recipe also contains a touch of butter, which contains healthy saturated fats and fat-soluble vitamins. Butter helps these baked treats stay fluffy and keep their texture. Yum!
So, make up a batch and let me know what you think? They freeze well too!
No More Muffin Top Muffins
Makes 6 large or 12 small muffins
Make these the day before and then just warm them in the oven for 10 minutes before enjoying. They're surprising filling and full of veggie goodness. Take them as a snack to work too.
Place zucchini in a sieve over a bowl and sprinkle with a little salt and let sit.
Line a muffin tray with muffin liners and preheat oven to 180°C
In a medium bowl, place all the dry ingredients and mix well with a wooden spoon
With your hands, very tightly squeeze the zucchini to remove any excess moisture.
In a separate bowl, whisk the eggs, coconut milk and butter together. Fold the wet mixture into the dry ingredients and then very gently stir in the zucchini.
With a spoon, carefully spoon mixture into the muffin tray liners and place into the oven for 45 minutes until cooked through- you can test with a skewer.
Let cool on a wire rack. These can be kept in the fridge for 4 days in a sealed container.
For many people, seafood is a restaurant food. Few people know how to prepare it at home, hands up if thats you! As for me, I used to be one of them. But I promise you- with an open mind, you too can create restaurant quality seafood meals in the comfort of your own home. It won’t cost you an arm and a leg, and if you have a good connection to your local fish monger, you can capitalize on the freshest ocean catch available.
You really can’t beat the light oceanic flavours of top quality, fresh seafood. The warmer weather beckons for feasts of seafood with friends and family. It’s also a guilt free celebratory food- it’s seriously nutrient dense, and the perfect light meal option during periods of intermittent fasting. This gorgeous and light recipe is from my new book Fast Your Way to Wellness.
Seafood is the ultimate health food. Dr Weston A Price, a dentist and researcher who travelled the globe studying traditional and native diets in the 1930’s and 40’s, discovered that those who ate seafood had thriving health and wellbeing; thicker bones and better skeletal structure than traditional groups who just ate red meat.
It’s hardly surprising that seafood is one of my top supercharged ingredients. There are plenty of studies that link fish consumption, particularly oily fish to a reduction in cardiovascular disease. Foods from the ocean are wonderful sources of macro and trace minerals, and especially high in fat soluble vitamins A & D.
Fellow Cookie Monsters - This one's for you!
Do you ever remember as a child coming home after school to the smell of freshly baked cookies wafting through the house? That feeling when you're floating on clouds and happy at the thought of eating cookies? A feeling that lasted the whole afternoon. Or perhaps it's the childhood memory of a burnt finger with the excitement of releasing your inner-cookie monster and gobbling down a few delicious bites? Or fighting with a sibling over who was going to get the last one?
I'm sure you'll all agree that here's nothing quite as wistfully wonderful and terrifically tasty as cookies that have just been airlifted out of the oven.
That's why I wanted to create a new kind of cookie- a healthier version 2017 style! Not only are they the perfect cookie to have with your afternoon tea, they’re a great balance of equally chewy yet crunchy; a combination any cookie connoisseur will understand. These will leave everyone in the household smiling because of that delightfully homey and oh so nostalgic: we-just-baked-delicious-cookies smell. If that doesn't make for a nostalgically good cookie, I don't know what will!
Different from your regular sugar-laden, gluten-filled, artificially coloured cookies, mine are all the frees and tummy friendly. The main two ingredients are banana and quinoa and they make for a tasty, yet unlikely duo.
I have combined the magical power of protein-packed quinoa with comforting coconut flour to make these cookies gluten-free and because I'm all about gut health, I've added a sprinkle of my magical Heal Your Gut Powder! Just a little bit of HYG powder can really go a long way. Sneaking it into treats, like these cookies, is a great way to give your gut a nice boost without ever having to think about it! I’ve done the all the hard work for you, I'm nice like that 😉
Picture this: it’s the first day back at work or school after a long weekend and you’ve already slept through your alarm. Twice.
You’re in a rush and wondering what you should grab for breakfast on the run? Should you just skip it altogether?
In our fast-paced world, everything is happening in a rush. We grab the first decent-looking thing from the fridge in the morning and gulp it down, we speed through our lunches while we scroll through instagram and we mindlessly watch whatever’s on TV during dinner.
For many of us, we’ve taken the pleasure out of meal times. Sadly, meals are no longer a time of talking and gathering together but rather, something that takes up time in between tasks. Meals have been replaced with mindless chomping and finger scrolling.
I want to put the pleasure back into food and that’s why I’ve created my Chia Pleasure Pudding!
I must admit that sometimes, I like to let my inner-Nigella free and venture into the kitchen for some secret midnight snacking!
This is an activity that is totally okay by me... just not something that should happen every single night - especially when it often involves sugar-laden treats that can often leave your tummy feeling uncomfortable, your blood sugar levels sky high and your brain over wired.
So, what to do? Go for the celery stick instead? This moment is one that many people are often plagued with and a time when you might start to question all of the food decisions you’ve ever made up until this point.
I know I’m not the only one who partakes in such activities and so, I thought I'd make myself useful and create something that is okay for an anytime treat. This is a recipe that you can keep in your freezer when hunger cravings strike. It's my favourite gut loving and satiating Turmeric Tummy Bark. These fine chunks of goodness will satisfy your sweet cravings, keep you feeling happy and leave your tummy feeling fine.
This delicious bark is gluten-free, dairy-free, vegan, refined-sugar free, nutritious and super scrumptious. I've made sure that it's packed with all the good stuff; turmeric, slivered almonds and my insta-famous Heal Your Gut powder. Just one bite will leave you feeling better, rather than worse after you’ve eaten it, and that to me is a treat worth waiting for.
There’s only one word I can use to describe this one pan meal from my brand new cook book Fast Your Way to Wellness and that is Delicious!
I cannot tell you how many times a good old one-pan has rescued me from the potential stress of last-minute dinner guests, and tired weeknights where it would be ever-so-easy to order in.
With a kitchen filled with plenty of veg and a variety of proteins, herbs and spices, there’s always the possibility of a creative and delicious one-pan that will satisfy the belly and nourish your body.
This particular meal is of the seafood variety, so it’s perfect for warmer days, and a great way to tick off your fish quota for the week.
Interestingly, in all my years of studying, researching, reading, and searching for supercharged foods, seafood has recurred as one of the most healthful ingredients humans can fill their bodies with. Studies show that people who consume fish regularly have a lower risk of heart attacks, strokes, and death from heart disease. More studies have shown that people who serve fish up on their plate have lower rates of cognitive decline, and scientists believe that it may increase grey matter in the brain, protecting it from age related degeneration. Grey matter is the stuff that acts as the major functional tissue in your brain; containing the neurons that are responsible for storing your memories, processing information, and basically making you human!
Fish is a dream to cook with, as it provides protein in a lighter form, it digests beautifully, is versatile, and is high in one of my most highly adored nutrients for inflammatory conditions: omega 3 fatty acids.
Fish oils are one of your best whole food sources of anti-inflammatory fatty acids. There are two types of these fatty acids in fish oil; EPA and DHA. These guys are total legends, as they inhibit the signals of inflammation within the body.
Lose weight, supercharge your energy and feel great with my brand new cookbook!
I’d love to introduce you to my latest book; one that is so close to my heart and part of my own weekly lifestyle. It’s called Fast Your Way to Wellness and it’s fast becoming my favourite book (please don’t tell the others). You can order a copy over here.
I like to think of the new book as one that can be read in conjunction with my bestseller Heal Your Gut; you can think of it as your very own all-in-one fasting resource. It’s the perfect read for everyone – from the fasting newbie to those who are committed to their own fasting regimes or even for the fasting curious.
Intermittent fasting, meaning a calorie reduction for two days a week, is scientifically proven to help you lose weight and improve your overall health. I want to show you how fasting can fit in with your lifestyle, how you can eat abundantly using real foods for fasting, and how you can enjoy your food too! The most important thing is that you can fast on wholefoods and make it a healthy fasting day instead of reaching for low calorie junk food.
As I’m sure you’re aware by now, I’m all about good gut health! If you want to feel your best physically and emotionally (and let’s be honest – who doesn’t?) gut health is key. Eating fibre rich veggies, digestible foods and sipping on delicious drinks and smoothies are all amazing ways to keep your gut health at bay but sometimes, your digestive system also needs a bit more of a rest. This is where intermittent fasting comes in. Intermittent fasting gives your body some time to heal, so it can carry on being supercharged and fabulous! Dramatically reducing calories on two days per week not only kick-starts weight loss, but also rejuvenates the body’s systems, repairs cells and restores vitality.
Here are just a few facts to show you why I live by intermittent fasting:
It reduces blood pressure, reduces inflammation, increases fat burning, improves beneficial gut bacteria and normalises your hunger hormone for better appetite control.
Coming from someone who’s personally experienced autoimmune issues, I’ve seen how much I’ve benefited from intermittent fasting.
When writing Fast Your Way to Wellness, I was keen to share everything I know about fasting and health with you and, most importantly get you on your way to looking and feeling the best that you can naturally.
The book is a gentle guide to different fasting methods to suit your own plans. I share my personal tips for what I do when I get cravings, how I manage my portion sizes and what foods are best for fasting and non-fasting days. I’ve created over ninety new delicious recipes to nourish and sustain you throughout your fast days and keep you motivated.
While many ‘fasters’ often eat low-calorie junk foods or skip meals altogether, Fast Your Way to Wellness provides easy and flavourful meals that will keep you satisfied and happy. My tasty, nutritious recipes for breakfast, lunch, dinner and portable snacks include calorie counts, and the menu plans will help get you in the swing of planning your fasting days so they sail by effortlessly. You'll reap the benefits of increased energy and vitality — the bonus will be watching those numbers on the bathroom scale go down, and stay down.
One of my favourite new recipes from the book is a Mint and Ginger Prawns with Coleslaw. Prawns are delicious summertime food, packed with protein to fill you up. In fact, did you know they have approximately the same amount of protein as chicken or beef, yet half the calories? This means they’re ideal for a fast day!
At only 202 calories per serve (846kJ), it just shows that fasting can be satisfying to your tummy and tastebuds.
Prawn, Mint and Ginger Prawns with Coleslaw
Combine all the dressing ingredients in a small jar, then seal and shake well.
Combine the carrot, cabbages, kale and spring onion in a serving bowl.
Heat the oil in a medium frying pan over medium heat. Add the prawns
and cook for 1–2 minutes on each side, until cooked through.
Put the prawns on top of the vegetables, pour over the dressing and serve topped with the mint leaves.
You can purchase the book here.
In the searing heat of summer, I want my food to be refreshing, full of supercharged ingredients, and speedy to prepare. Balmy evenings and the dry warmth of the summer air begs for our energy to shift from the comforting presence of the stove and lengthy food preparation, towards simple alfresco food solutions that can be enjoyed by adults and children alike.
In the warmer parts of the year, my priorities shift away from indoor activity, to more outdoor, social engagements; morning yoga sessions and beach walks followed by throw-together breakfasts, inviting friends over for a shaded outdoor lunch of simple, seasonal ingredients, and family gatherings where common sense, last-minute entertaining or pot luck offerings are regularly required.
When enjoying the food of summer, I always tackle my food planning with a two-fold approach. Firstly, and most importantly, I focus on healing, supercharged ingredients that are full of the season’s well-curated nutrients that support immunity, energy and vitality that the summertime requires. Secondly, I love to embrace speedy simplicity by taking hold of the ritual of batch cooking, one pan options, and easy-peasy snacks and refreshments that allow less time in hands-on food prep, and more time enjoying the outdoors and the presence of those I love.
For summer breakfasts, you can’t go past a glorious granola topped with a mountain of seasonal fruits. My Cranberry and Walnut Granola is my favourite go-to. I find great contentment mixing and baking a large batch of this scrumptious stuff during a Sunday batch-cooking session. You should smell the aroma! The blissful scent of sweet cranberries and roasting nuts will fill the air of your home, comforting your mind with the assurance of nourishing breakfasts sorted for the week ahead. I love to immerse my granola in homemade almond milk topped with fresh organic farmer’s market fruits. You can’t beat passionfruit, mango or raspberries!
One pan meals minimise the need for hands on time in the kitchen, and you don’t have to miss out on flavour with a throw-together dish. My Seven Minute One Pan Salmon with Greens is one you could do blindfolded, and always delivers the light, fresh oceanic flavours of salmon, plus the anti-inflammatory benefits of this high omega 3 fish. It’s also surrounded by seasonal greens that are important for oxygenating the blood to increase energy levels for outdoor cricket or rugby and trying to keep up with chasing around my three step sons during the holidays.
But if I were to uphold one of the greatest summer recipes that I know of, I’d have to wave my banner for these no-fail popsicles. For the amount of effort required to whip up a batch of these darlings, it never ceases to amaze me how many times they have brought a sense of delight to both adults and children on a sweltering summers day.
As guests drizzle in through the holidays, I love to have a few variations of this basic recipe stored up in my freezer to bless unexpected guests. At the point of their presentation, it’s beautiful to watch the kid come out of everyone in response to the offer.
When whipping these up, you can use the basic variation, add cacao for a cheeky chocolate flavour, or try some of these seasonal variations:
The best thing about this recipe is that it utilises simple non-perishable food items that can be kept on hand for use at any moment. Aside from being conveniently canned, coconut milk is also highly nutritious and rich in fibre, vitamins C, E, B1, B3, B5 and B6 and minerals including iron, selenium, sodium, calcium, magnesium and phosphorous. It’s also dairy free, so your popsicles will still impress friends or children with dairy allergies.
My Heal Your Gut powder is included in this recipe but is an optional addition. However I always love to prioritise a scoop, as it’s a simple way to cram in its remarkable gut healing benefits of improving detoxification, aiding nutrient absorption, increasing the health of hair skin and nails, and boosting hydration in the hot weather. You can read more about the benefits of the HYG powder and purchase it here.
Makes 6-8 popsicles
For chocolate version add in 1 tsp of cacao powder
*These are best eaten at this time, as if left overnight or too long in the freezer, the coconut milk sometimes splits.
Make them and let me know how you go! Viva la holidays 🙂