February 2023 – Supercharged Food

Near Death Experiences + Supercharged Chicken Soup

Sometimes life unfolds in ways that you never anticipate. It can nudge you gently on the arm or it can come at you with the full force of a sledgehammer. Three weeks ago was one of those sledgehammer moments. I was involved in a horrifying car accident and NDE (you can read more about it here if you wish.)

It was the day that fate stepped in, and a miracle happened. I'll share from the heart my near death experience and brush with the afterlife in an upcoming blog. But with that being said, I'm extremely grateful to have survived an experience so intense and out of this world. The kind of experience that pushes you to rethink your place on earth.

Fortunately for me I've been given a second chance to be able to continue to be of service, and carry on my mission of helping people feel healthy and well through recipes, gut health products and clinical nutrition. I'd love to share a new recipe with you today.

I've been making this recipe over the last couple of weeks whilst I'm in healing mode. It's calming for the nervous system, (hello PTSD nightmares!) and souper delicious.

Call me souperstitious but if you’re feeling out of stock and need a nourishing hug in a bowl, you really can’t go past this homemade chicken soup. It feels like a medicinal elixir for the body, and it’s so crammed full of healing ingredients. You can also keep it in your freezer for midweek meals which is what I've been doing.

I'd love for you to try it this weekend and let me know what you think in the comments section below.

Supercharged Chicken Soup

Ingredients

Serves 4

6 cloves of garlic chopped
1 onion peeled and chopped
1 whole leek sliced
3 stalks celery thinly sliced
2 litres of vegetable stock
1 whole organic chicken
1/2 butternut pumpkin diced
5 carrots peeled and diced
1 sweet potato diced
1 swede diced
1 whole small broccoli chopped into small florets

AROMATICS

Salt and pepper to taste
Fresh thyme
Fresh Rosemary optional
1 bay leaf

Method
Combine garlic, onion, leek and celery in a deep stock pot with olive oil
Fry on a low heat until browned and the onions are translucent
Pour vegetable stock into pot then add the whole organic chicken
Season with salt and pepper and add your aromatics (I used fresh thyme, Rosemary and a bay leaf )
Cook on medium until stock has come to a boil then reduce the heat to a simmer and cook for 60 minutes (remember to keep stock pot lid on).
After 60 minutes remove the whole chicken and remove the skin and bones . Remove the chicken meat by gently shredding with a fork and place back into the stock pot. Add all the chopped vegetables, stir and simmer for another 60 minutes. (Keeping the lid on).

Serve in wide-mouthed bowls or let cool and pack into freezer containers and freeze until ready to use.

How to Create the Perfect Home Gym on a Budget

Think about how often you've skipped a workout because you didn't want to go to the gym. Or how often you've been unable to exercise due to a packed schedule. Having a home gym means no more excuses and wasted gym memberships. It's a convenient and cost-effective way to stay fit and healthy from the comfort of your home.

With the right equipment, a little bit of creativity, and a few simple tips, you can create a home gym that will help you reach your fitness goals. This guide will show you how to create the perfect home gym on a budget and enjoy the benefits.

Understanding Your Budget

Setting a budget is the first step in creating the perfect home gym on a budget. This will help you determine what you can and can't afford and make smart decisions about what equipment to buy.

When setting your budget, consider the following factors:

1. Equipment costs

This includes the cost of workout machines, weights, and accessories. Make a list of the equipment you need and research prices to know how much it will cost.

2. Maintenance costs

Remember to factor in the cost of maintaining your equipment, such as replacement parts and regular cleaning supplies.

3. Space costs

Consider any costs associated with converting a room or area of your home into a gym, such as flooring, lighting, and storage.

4. Ongoing costs

Think about recurring expenses, such as electricity and fitness subscriptions, that you'll need to budget for.

Once you clearly understand your budget, you'll be able to make informed decisions about what equipment to buy and how to maximize your space.

Remember, you don't need to buy everything all at once. You can start small and build your home gym over time as you grow and expand your collection of equipment. A full-body workout machine can be a great starting point for your home gym.

Essential Equipment for Your Home Gym:

Once you have a budget, it's time to start thinking about the equipment you need for your home gym. While buying every piece of equipment under the sun may be tempting, focus on the essentials.

Here are some of the most essential pieces of equipment to consider:

Resistance bands: Resistance bands are a great way to build strength and flexibility without adding bulk. They're also relatively cheap and take up minimal space.
Dumbbells or kettlebells: Free weights are essential to any home gym. They allow you to work on multiple muscle groups and target specific areas for improvement.

A full-body workout machine: A full-body workout machine can complete a workout and target multiple muscle groups in one exercise. Consider one that offers adjustable resistance for a challenging workout.

A yoga mat: A yoga mat provides a comfortable, non-slip surface for stretching, yoga, and other exercises.

A stability ball: Stability balls improve stress and target core muscles. They're also relatively cheap and take up minimal space.

A jump rope: A jump rope is a simple, portable, and effective way to get your heart rate up and burn calories.

Making the Most of Your Home Gym

Once you've set up your home gym, it's essential to make the most of it. Here are some tips to help you get the most out of your investment:

Set goals: Determine what you want to achieve with your home gym and set achievable goals. Write them down and track your progress to stay motivated.
Create a routine: Create a workout routine that fits your schedule and stick to it. A consistent routine will help you see results faster.
Mix it up: Doing the same home exercises over and over can get boring. Mix your routine by incorporating different movements, adding weights, and changing the intensity.
Stay hydrated: Drinking plenty of water before, during, and after your workout is crucial for optimal performance.
Get support: Having a workout buddy or joining a fitness community can provide accountability and support. You can also join online forums or hire a personal trainer[, and even consider getting an athletic training CEUs to expand your knowledge and] to help you stay on track.

Conclusion

Creating the perfect home gym doesn't have to be expensive or complicated. Following the steps outlined in this article, you can set up a home gym that meets your needs and fits your budget. Whether an early bird or a night owl, you can work out at your convenience and avoid commuting to a gym.

Valentine’s Day Chocolate Cashew Fudge Recipe

Love is a many-splendored thing. Love lifts us up where we belong. All you need is Chocolate Fudge.

Someone recently asked me if I had a date for Valentine's Day. I responded, with “Of course, it's February 14^th”.

Although this date can be polarising, most people, whether they’re lovers or rebels, romantics or cynics, feel some kind of way about it. Whether it’s candy and cupids or time spent with loved ones, to clue you in, how you feel about V-Day might just depend on how you feel about yourself.

However you’re enamoured by it, whether you celebrate Valentines or Galentines or it’s kind of not such a big deal, my smooth and rich five ingredient Chocolate Cashew Fudge is a great way to get a healthy dose of the feel goods!

This recipe is soooo melt-in-the-mouth and makes a delicious treat, plus you don’t even need to turn on your stove, it can all be whizzed up in a matter of minutes.

The usual ingredient of fudge is a truckload of sugar, but, here, I’m switching it out for honey to add subtle sweetness. I’ve also moo-ved away from dairy with the addition of coconut milk for an instant touch of creaminess.

What I personally love about this recipe, is that you only need one piece to truly satisfy your tastebuds and you can stash the rest in the fridge or freezer for when you’re looking to appease your sweet tooth on another occasion.

Whatever you’re up to this Valentine’s Day, I have one essential tip for you… don’t forget the chocolate!

Later taters,

Lee xo

Chocolate Cashew Fudge

Serves 2

Ingredients

1 cup roasted cashews
11/2 cups cacao nibs
1 cup coconut milk
1 tsp vanilla essence
3 TBS honey

Method

Place all ingredients in the Vitamix A3500i blender and blend on low speed and increase to high until mixed

Add extra coconut milk if needed

Transfer to a small tray lined with baking paper and smooth top over with a spatula

Refrigerate for 2 hours until well set

It tastes delicious!