Travelling often brings a change of pace, surroundings, and schedule. Whether it’s a weekend getaway or a work trip, your usual routine can quickly feel out of reach. But focusing on your health doesn’t have to stop just because you’re away from home.

Staying well while travelling doesn’t mean adding pressure to your itinerary. Instead, it’s about making thoughtful choices that support how you want to feel throughout your trip. Here are some realistic, low-effort ways to stay wellness-minded—without turning your travels into another to-do list.

Keep Your Essentials Simple and Accessible

One of the easiest ways to stay on track is to pack the items that already support your wellness goals at home. These could include things like snacks, water bottles, or comfortable walking shoes—things that help you feel prepared without overpacking.

Some travellers like to bring personal wellness products they’re already familiar with. This could include items like snack bars, protein bars, drink mixes, or protein shakes that they enjoy having on hand. Brands like USANA Health Sciences offer options like these that people often choose for convenience during busy days on the road. Keeping products like that nearby can help maintain a sense of normalcy without requiring major planning.

Whether you're heading to a hotel or staying with friends, having a few reliable items within reach can help you feel grounded. And the goal isn’t to recreate your entire home environment—it’s just to bring along what actually makes your day feel smoother.

Move in a Way That Fits Your Environment

When you think about staying active while travelling, it’s easy to picture crowded hotel gyms or complicated workouts. But staying in motion doesn’t have to look a certain way.

Walking around a new city, carrying your bags, taking the stairs, or even stretching after a long ride can all contribute to staying active in small ways. These movements don’t have to be long or intense—they just help your body feel engaged throughout the day.

Some people bring resistance bands or yoga mats to keep movement flexible. But even if you don’t pack anything extra, there are plenty of ways to work activity into your day naturally. Think less about planning a workout and more about choosing the option that feels most energizing in the moment.

Make Food Choices That Support How You Want to Feel

Trying new foods is often one of the best parts of travelling—but it can sometimes leave you feeling off if your meals are totally different from what you’re used to.

The goal isn’t to avoid indulgence or restrict yourself. Instead, try to stay mindful of how certain meals make you feel. Are you full but satisfied? Still hungry after something small? Do certain foods leave you feeling sluggish or overstuffed?

When dining out, look for variety. Meals that include a source of protein, some vegetables, and something familiar can feel both exciting and balanced. You don’t have to follow a strict plan—just tune into what your body might need that day.

And remember, skipping meals or over-planning can also backfire. Keeping snacks in your bag—especially for long travel days—can make those in-between moments feel a little easier.

Hydration is Easy to Overlook—But Worth Paying Attention To

When your surroundings change, so do your hydration needs. Flights, long drives, warmer climates, and even just being on your feet more can leave you feeling drained if you’re not drinking enough water.

One small but helpful habit is to keep a refillable bottle with you. Many airports and hotels have water stations, and it’s easier to stay on track when you have your own bottle handy.

Hydration products—like low-sugar electrolyte mixes—can also be useful, especially if you’re in a warmer climate or doing a lot of walking. These aren’t necessary for everyone, but some travellers like having them on hand for convenience.

And when in doubt, ordering water with each meal and drink is a simple way to stay consistent without thinking too much about it.

Rest Still Matters—Even on Fun Trips

It’s easy to overlook rest when your itinerary is packed. But long days, late nights, and changing time zones can take a toll. Giving yourself space to rest—even just a little—can help your body stay in sync during your trip.

That doesn’t mean you need to sleep for 10 hours every night. It could be a short nap in the afternoon, winding down early after a long travel day, or stepping out for some quiet time between activities.

Small details can help too—like using an eye mask or white noise app if you’re staying in a noisy place. Prioritizing sleep doesn’t have to interfere with your plans, but it can make the rest of your trip feel more manageable.

Avoid All-or-Nothing Thinking

One of the most helpful mindsets while travelling is to stay flexible. Things won’t always go as planned, and that’s okay. Missing a walk, having an extra indulgent meal, or skipping a stretch session doesn’t mean you’ve fallen off track.

Your wellness choices don’t need to look perfect to be valuable. Even if you do just one thing each day that helps you feel more comfortable or more supported, that counts. There’s no need to reset or start over once you’re back home.

Instead of focusing on what you didn’t do, it helps to notice what did feel good—and let that guide your next steps. Travelling can be full of unknowns, but your response to those moments is what makes the difference.

Travelling doesn’t mean pressing pause on your wellness goals—it just means adapting them. By packing the things you know work for you, staying aware of how you feel, and letting go of rigid expectations, you can keep supporting your health even when you’re away from home.

Whether it’s choosing water more often, walking between attractions, or having familiar products nearby, small decisions throughout your trip can help you feel your best—without adding pressure to everyday. The goal isn’t perfection. It’s staying connected to what works for you, no matter where you are.

Holiday Fish Tacos 🌮

Eating has become much more than eating. In today's experience-driven economy, restaurants are no longer mere places to satiate hunger - they are immersive environments that appeal to all the senses. From the aroma of freshly baked bread to the tactile experience of handcrafted menus, every aspect of a dining establishment tells a story. This is where multi-sensory branding comes into play, turning meals into memories and casual customers into loyal patrons.

The Influences of First Impressions

The moment a guest enters the door, their journey begins, not with the menu, but with the atmosphere. The atmosphere, music, fragrance and even the temperature of an environment immediately establishes the expectation. A minimalist fine-dining establishment in a warm, lit space with soft jazz will require a distinctly different emotional touch than a colourful street-food eatery with urban beats.

These initial observations are the cornerstone of brand perception. The visual and sound cues should align with the concept of the restaurant and its target market. Whether it's a rustic Italian Trattoria or a futuristic Sushi Bar, the apparent coherence between sensory elements makes it easy for the brand message to be understood even before a guest takes their seat.

Taste: It's Not the Whole Story

Of course, the food is still the star of the show--but now it's no longer the only star of the show. Today's dining experience is not just about taste; it's about storytelling, artistry, and emotion. Presentation has turned into performance. Whether an indulgent dessert built at your table using liquid nitrogen, or a dish served under a glass dome of aromatic smoke, these culinary experiences appeal to the senses of sight, smell, and surprise.

Texture also has a subtle, but powerful role. Crispy, silky, crunchy and smooth are all mouthfeels that add to the sensory experience. When tied into the greater design of the brand, each dish becomes a furthering of the story rather than an offering in itself.

Using All Five Senses in Your Design

Smell is the most often overlooked yet most evocative of the five senses in the dining experience. The smell of freshly roasted coffee or grilled meat can evoke nostalgia and increase anticipation. Some restaurants go so far as to infuse signature scents in their dining rooms to leave a lasting olfactory impression. This technique transforms the smell into a subconscious brand mark that guests can associate with comfort, luxury, or indulgence.

Sound is curated in the same way as images with intent. Table turnover is shown to be influenced by music tempo, and ambient noise is found to impact perceived food quality. A busy bistro is full of energy, whereas a calm fine-dining room encourages guests to stay and contemplate. Carefully curated playlists, acoustic design, and even the sounds of the kitchen come together to create a cohesive brand voice.

Touch is all around us, from the napkin material to the weight of the cutlery. It impacts the way diners interpret quality and care. A textured ceramic plate or a handcrafted cocktail glass adds a tactile dimension, infusing value into the meal.

Using Storytelling in Sensory Branding

The best multi-sensory dining branding is based on a powerful story. This story should inform all design choices, from the interior layout to the language used in menus. For example, a coastal seafood restaurant may tell its story through marine-themed decor, oceanic aromas, salty cocktails, and soundscapes of crashing waves.

In a story, each sensory detail is a choice, not an ornamental addition. It shapes the emotional trajectory of the meal, ensuring that each element contributes to the core theme. This consistent approach helps to foster trust and emotional connection, which can lead to higher customer loyalty.

At the heart of this is the art of branding, where consistency across touchpoints turns individual moments into a memorable whole. A brand isn't just a logo or a slogan, it's a mood, a feeling, an expectation. In the restaurant industry, it's the melding of food and scene, of service and decor, of emotions and remembrances.

Beyond the Meal: Creating lasting Impressions

The experience doesn't stop when you receive the bill. Branding is key to creating a brand that you won't forget long after taking the last bite. Takeout packaging, digital interactions such as social media and email newsletters, and even how feedback is managed, all play a role in how a dining brand is remembered.

By sending guests home with a small, sensory-discerning token, a sachet of homemade spice, a handwritten note, or even a sample of a signature scent, restaurants extend the experience beyond the four walls. These gestures elevate a meal into a storytelling experience that stays in the customer's mind long after they depart, encouraging them to return or share their knowledge with others.

Social sharing also has a tremendous impact on the performance of a multi-sensory experience. For example, dishes meant to be photographed and interiors created in the context of Instagram encourage organic brand growth. Word of mouth is free advertising that cannot be purchased, and when guests become advocates, they take the brand into new places, providing layers of authenticity.

The Future of Multi-Sensory Eating

As technology and design continue to advance, so will the possibilities for sensory dining. Augmented reality menus, projection-mapped table settings, and customised scent experiences have already begun to appear in high-concept restaurants around the globe. These technological advancements promise a deeper immersion and more personalised emotional experiences.

Yet, one of the most critical components of a successful multi-sensory dining brand is simple: authenticity. Technology and theatrics can draw in attention, but what makes an experience memorable is how it makes a guest feel. Once all five senses are orchestrated in unison with the brand's narrative, a meal is more than sustenance-it's an impression.

Authentic and Well-Delivered Food

The path between menu and memory is one that innovative restaurateurs and brand designers are taking with growing sophistication. Creating a multi-sensory dining experience is not about extravagance; it's about intention. It's about recognising how all of the sensory clues inform perception and form emotional bonds.

But what guests remember is not just the food they ate, but how it made them feel. And then when that feeling is well-designed and authentically delivered, that becomes the brand.

Picture this: you're standing in your kitchen on a busy weeknight, staring at a collection of beautiful, boat-shaped zucchini ready to be transformed into something extraordinary. These aren't just any old stuffed vegetables—they're your ticket to a family meal that's as nutritious as it is delicious, and far more exciting than anything you'll find lurking in the frozen food aisle.

My Turkey, Dried Blueberry & Quinoa-Stuffed Zucchini boats are like little vessels of balanced nutrition, carrying protein, complex carbohydrates and healthy fats in each bite. Think of them as nature's own plastic-free takeaway containers, perfectly designed to hold all the good stuff your family needs to thrive.

The beauty of this dish lies in its clever nutritional architecture. The lean turkey provides ample protein without excessive saturated fat—perfect for growing children and active adults. The quinoa adds a complete amino acid profile that's rare in plant foods, making this a particularly smart choice for families exploring more plant-forward eating.

What makes this dish truly special is the unexpected addition of dried blueberries. These aren't just flavour gems (though they certainly are that); they're nutritional treasures packed with anthocyanins that support cognitive function and help combat oxidative stress. Boosting brain health with every bite.

In our world of ready meals and processed convenience foods, there's something rather lovely about creating a meal from scratch. When you cook your own food, you become the architect and steward of your family's health. You control every ingredient, every flavour note, and every nutrient that goes into those precious bodies you're nourishing.

The aromatic spice blend in this recipe—coriander, cumin, paprika, and ginger—works synergistically to enhance digestion and improve the absorption of nutrients. Try finding that level of thoughtful nutrition in a packet meal! These spices don't just add warmth and depth; they're actually helping your digestive system make the most of every morsel.

This recipe is surprisingly simple, and surprisingly satisfying. Despite its sophisticated flavour profile, this dish is refreshingly straightforward to prepare. The most challenging part might be convincing yourself that something this simple can be so nutritionally complete. The quinoa can be cooked ahead of time (I often prepare a big batch on Sunday evenings), and the whole dish comes together easily.

The method is beautifully intuitive: hollow out your zucchini boats, create a fragrant, protein-rich filling, stuff, and bake. It's rather like edible origami—simple folds that create something beautiful and functional.

One of the things I love most about this recipe is how it treats your blood sugar levels with respect. The combination of protein, healthy fats, and complex carbohydrates creates a gentle, sustained release of energy rather than the rollercoaster ride you get from processed foods laden with refined sugars and artificial additives.

This is particularly important for family meals, where you might have different metabolic needs around the table. Whether you're feeding a teenager who burns through energy like a furnace or a partner managing their weight, this dish offers steady, reliable nutrition that satisfies without overwhelming.

There's something rather magical about gathering around a table to share a meal you've created together. These zucchini boats aren't just food; they're conversation starters, little edible sculptures that invite curiosity and appreciation. Children who might turn their noses up at quinoa on its own often find themselves enchanted by these boat-shaped parcels.

The vibrant colours—the golden turkey, the jewel-like blueberries, the fresh herbs—create a feast for the eyes as well as the palate. It's a gentle reminder that nourishment can be both healthful and beautiful, practical and inspiring. The recipe comes from my latest book Nature's Way to Healing.

Enjoy 🙂

Turkey, Dried Blueberry & Quinoa-Stuffed Zucchini

Serves 2

Ingredients
2 large zucchini, halved lengthwise
4 tbsp extra-virgin olive oil
1 small brown onion, finely diced
1 garlic clove, minced
250 g (9 oz) turkey mince
1 tsp ground coriander
1 tsp ground cumin
1 tsp ground sweet paprika
1⁄2 tsp ground ginger
2 tbsp water
1⁄2 cup quinoa, cooked according to packet instructions
1 bunch fresh parsley, chopped
1⁄4 cup dried blueberries
Salt, to taste

Instructions
Preheat the oven to 200°C (400°F).

Carefully use a spoon to scoop out the zucchini flesh without piercing the skin. Finely dice the zucchini flesh and set aside. Place the zucchini boats onto a lined baking tray.

Heat 1 tbsp olive oil in a large pan over medium–high heat. Add the onion and garlic and sauté for 5–6 minutes. Add the turkey mince and spices and stir thoroughly. Cook for 5–10 minutes or until turkey has browned.

Add the water to the pan, turn down to a simmer and stir in the cooked quinoa, parsley, dried blueberries and zucchini flesh. Cook for a further 3–5 minutes then remove pan from heat.

Scoop the turkey mixture evenly into each zucchini boat. Drizzle some olive oil and sprinkle a little salt over the top. Put in the oven and bake for 25–30 minutes or until the mixture is golden on top.

Serve with a fresh mixed salad and enjoy while warm.

Tip: if there is any turkey mixture left, store it in the fridge.

Finding the best place to buy high-quality antioxidants for food manufacturing is essential in industrial settings that produce food. Antioxidants can lengthen shelf life, preserve quality and taste, and slow naturally occurring processes, such as fruit and vegetable discoloration. The best supplier partnerships allow food manufacturers to maintain their reputations, elevate customer trust and ensure they have enough ingredients to account for projected volumes. 

1. Kemin

Kemin has provided food manufacturers with innovative, problem-solving products for more than 60 years. Whether the goal is to increase yield, extend shelf life or maintain food safety, this company has numerous solutions and operates in over 120 countries. 

The company’s NaturFORT line features carefully formulated antioxidant blends that minimize changes in a food product’s texture, color and taste due to age. These antioxidants are also suitable alternatives to common synthetic preservatives — such as EDTA — making them ideal for manufacturers who wish to use natural ingredients. 

Many food processing professionals deal with the challenges of increased consumer demand for products free from synthetic ingredients. Shoppers often read labels before choosing between seemingly similar options, and some will decide not to buy products with synthetic or unrecognizable ingredients. Kemin’s NaturFORT assortment proves today’s consumable brands can meet market expectations while still hitting their food preservation goals. 

Key Features

2. Jedwards International Inc.

Jedwards International, Inc. supplies bulk ingredients to industries like food and cosmetics. People can find antioxidants of various types and quantities, supporting their food manufacturing needs whether they want to try a new product or buy large amounts of an ingredient well-established in their processes.

In addition to creating an extensive network of supply and manufacturing partners, this company owns and operates a Massachusetts warehouse that uses geothermal technology for temperature regulation. That facility lets employees quickly ship products to customers while overseeing internal quality control processes. Workers also recognize that their efforts directly connect to the growth and success of those doing business with Jedwards International. 

Key Features

3. BTSA

BTSA is a global company headquartered in Spain with commercial offices in Illinois. With more than three decades of experience, it is an excellent choice for clients who need high-quality antioxidants, whether for human or animal foods or other products, such as health care items. 

This business robustly invests in research and development and operates dedicated laboratories to support clients in finding new solutions to common challenges. The company’s facilities have specialized equipment and thorough tests that help people measure how fast oxidation occurs in solid and liquid products, allowing them to choose antioxidants that counter those effects. 

BTSA’s antioxidant assortment includes blends, concentrated products and those made for particular applications, such as animal feeds. Whether clients select one of the currently available options or ask the company’s employees for a custom product, this company has the resources and expertise required for notable results. 

Key Features

4. A&B Ingredients

A&B Ingredients has specialized in next-generation, natural antioxidants since 2006, offering food manufacturers accessible alternatives to the synthetic options some consumers find less appealing. The assortment includes plant-based products that use ingredients like oregano and jasmine tea to keep food stable and fresh. 

The company’s employees have spent years developing effective antioxidants in well-equipped research laboratories and providing extensive technical support to clients seeking to overcome shelf-life obstacles. In addition to antioxidant products, this business offers options that inhibit mold growth and add antimicrobial properties to products. Its solutions result in numerous benefits that keep food looking and tasting great while matching consumers’ expectations. 

The company’s website features various case studies that explain how food manufacturers have addressed many challenges with these specialty ingredients. Those details can help new customers feel confident about including this provider in their supply chains. 

Key Features

5. Foodchem International Corporation

Foodchem International Corporation is a Chinese company that provides antioxidants and other ingredients in bulk, making it a convenient choice for industrial brands. It has developed a reputation as an exporter since 2006. Customers can download digital specification sheets to get the details about specific antioxidants and find those most appropriate for their products.

This business offers more than 800 products sourced through its network of over 3,000 suppliers. These resources position it as a one-stop supplier of ingredients used by industrial brands worldwide. In addition to providing quotes, sales representatives can offer payment plans and order-tracking capabilities to meet corporate requirements. 

The company opened a research and development center in 2017, which highlighted its focus on creating products to tackle specific needs and address particular customer segments, such as meat processing industry customers and those requiring natural sweeteners. All available antioxidants include details about minimum quantities, maximizing transparency for potential customers. 

Key Features

6. DistrEbution

Founded in 2018, DistrEbution is headquartered in Germany and opened its Austrian branch in 2022 after experiencing successful growth since its start. Eligible orders ship the same day, minimizing delays for industrial customers who need antioxidants or other essential ingredients as soon as possible. 

The company’s employees can advise on the best products to meet specific needs and how to achieve the best results. This responsive support helps producers who are new to specific antioxidants, curious about using them in particular ways or want to overcome particular challenges.

DistrEbution offers online resources — such as product data sheets and application notes — to help people choose between various options. Additionally, customers can create accounts to streamline future interactions, such as bulk orders. Convenient product filters allow website users to filter items by origin, solubility details or certification to find solutions for business and marketplace-related needs. Item details also include the per-kilogram price for quick comparisons. 

Key Features

7. Corbion

Corbion is a globally established company based in The Netherlands that provides bulk ingredients and other essentials for industries including food, biochemicals and agriculture. This business has more than a century of experience, and its employees regularly collaborate with clients to develop the most appropriate solutions for specific use cases. 

Some of the antioxidants offer value-added characteristics, such as guaranteed authenticity, sustainable sourcing or improved processing to enhance quality. Specific offerings also allow customers to replace conventional preservatives for meat curing with newer alternatives that enhance taste, prolong shelf life and keep processes efficient. 

This company’s ongoing dedication to research and development supports scientists working to find and commercialize additional natural antioxidants. That exploration can spread to Corbion customers, providing them with new ingredients that meaningfully benefit consumers. In addition to selling antioxidants for meat products, this provider offers specialized solutions for refrigerated consumables and pet foods.

Key Features

8. Mezzoni Foods

Mezzoni Foods has over 40 years of expertise in the food industry, making this supplier a dependable choice for those needing antioxidants, preservatives and pH reducers. The company’s antioxidant assortment includes alternatives to conventional synthetics, catering to manufacturers aiming to reduce or eliminate their dependence on those products.

Producers can purchase kosher and non-GMO antioxidants from this provider, helping them find solutions to meet their customers’ specific dietary needs and preferences. Additionally, all the antioxidants are allergen-free, allowing users to create tasty products without triggering reactions in sensitive customers. A convenient comparison chart shows the difference between each antioxidant so purchasers can quickly find the most appropriate options. 

Since this company sells its antioxidants in liquid and powder forms, they are simple to incorporate into existing recipes. Through its solution-oriented products and extended supplier network, Mezzoni Foods supports customers in finding ingredients that align with quality goals and improve customer satisfaction. 

Key Features

9. dsm-firmenich

dsm-firmenich supplies food manufacturers with functional antioxidants that include high-quality ingredients for reliable results and excellent supply chain traceability. In addition to selling the specific products in its range, the company’s employees can work with producers to measure the antioxidants in currently used raw materials and develop solutions to fill in the gaps. 

The supplier’s assortment includes ingredients derived from recognizable products — such as green tea and rosemary — satisfying consumers who prefer to purchase foods with few or no unnecessary ingredients. Additionally, all the vitamin-based antioxidants are natural or nature-identical, catering to people prioritizing clean eating. 

dsm-firmenich employees also emphasize sustainability in their work, understanding that food manufacturers need ingredients that are healthy and easy to integrate into their current processes. This business specializes in products that are essential, desirable and sustainable, proving that food producers can uphold all those values when creating new offerings or reformulating existing recipes. 

Key Features

Methodology

Companies appeared on this list due to numerous factors that made them well-suited to assist industrial food manufacturers. The number of locations, years in business and quantities of antioxidants were among the aspects considered. 

Businesses offering pricing transparency, fast shipping, excellent customer service and free samples were also part of this list because those characteristics appeal to new and existing clients. 

Purchasing High-Quality Antioxidants for Food Manufacturing

Producers should treat this list as a good starting point whether they need high-quality antioxidants for the first time or want to extend their existing supplier network. They can also maximize the productivity of initial communications by having clear ideas about the type and quantity of items required and how much they can spend. Those specifics will ensure everyone has accurate expectations. 

Hey there! Easter break is almost here - a time when many of us indulge in chocolate eggs and hot cross buns while spending quality time with family and friends. But did you know that truly "letting go" during this holiday might actually start with your gut?

"When we nurture our gut health, we're not just supporting our digestion—we're creating a foundation for overall wellness and the ability to be present and enjoy life's special moments." - Lee Holmes

Why Your Gut Matters During Holidays 🍫

Easter celebrations often mean dietary changes that can impact our gut microbiome. Research published in the journal Gut shows that even short-term dietary shifts can rapidly alter our gut bacteria composition within 24-48 hours.

Holiday stress can also affect digestion through the gut-brain axis. A 2019 study in Frontiers in Psychiatry demonstrated that stress triggers inflammation in the gut, potentially leading to digestive discomfort and mood changes—exactly what we don't want during our break!

Nurturing Your Gut Through Easter 

Here are some practical tips to keep your gut happy while still enjoying Easter treats:

Balance your indulgences: For every chocolate egg you enjoy, add a serving of fibre-rich foods like berries or nuts to feed your beneficial gut bacteria. My Gut Loving Protein & Fibre blend is perfect for this – it satisfies chocolate cravings with its rich flavour while keeping you full and nourished! Try my delicious High Protein Chocolate, Macadamia and Berry Bar recipe below. 

Spring clean your insides: Just as we spring clean our homes, Easter is the perfect time to gently cleanse your digestive tract. Love Your Gut diatomaceous earth food grade powder helps remove accumulated waste and toxins that build up over time – think of it as a fresh start for your insides! 🧹

Stay deeply hydrated: Water alone sometimes isn't enough. Our Love Your Gut fulvic humic minerals provide deep cellular hydration while helping to detoxify your system – exactly what you need after some Easter indulgences! 💧

"I always tell my clients: it's not about restriction, it's about addition. Add in gut-loving foods and supportive supplements alongside your Easter treats, and your body will thank you." - Lee Holmes

Easter-Friendly Gut Boosters 

Fermented foods: Add a spoonful of sauerkraut or kimchi to your Easter lunch plate to introduce beneficial bacteria.

Prebiotic-rich foods: Asparagus, leeks, and slightly green bananas are all in season and perfect for feeding your gut microbes.

Polyphenol-rich dark chocolate: Good news! High-quality dark chocolate (70%+ cacao) contains polyphenols that can act as prebiotics. A small 2018 study in the American Journal of Clinical Nutrition found dark chocolate consumption increased beneficial Bifidobacteria and Lactobacilli.

Mindful Eating for True Relaxation 🧘♀️

The holiday rush can lead to hurried meals. Research shows that eating slowly and mindfully improves digestion and nutrient absorption. Try these approaches:

• Take three deep breaths before eating
• Chew each bite thoroughly (aim for 20-30 chews)
• Put your utensils down between bites
• Express gratitude for your food

Remember, true letting go comes from balance, not restriction. By nurturing your gut this Easter with wholesome foods and targeted Love Your Gut products, you're giving yourself the gift of wellbeing that extends far beyond the holiday weekend!

If you want to make a healthy chocolate treat, my High Protein Chocolate, Macadamia and Berry Bar recipe is here. 

It’s a delightful fusion of rich, dark chocolate, crunchy macadamias, and bursts of fresh, juicy berries. It’s like a party in your mouth, but make it elegant and Easter-approved! 🥳

High Protein Chocolate, Macadamia and Berry Bar

Ingredients:

• 400g dark chocolate (70% or higher)
• 3 tbsp melted coconut oil
• 1 punnet raspberries (or use frozen)
• 1/2 punnet blueberries (or use frozen)
• 1/2 punnet blackberries (or use frozen)
• 2/3 cup halved macadamias
• 2 scoops of protein powder I use our Organic Chocolate Protein And Fibre Powder
• Edible flowers (optional for decoration)

Method:

Begin by lining a small baking dish with baking paper.

Melt the dark chocolate in a bowl over simmering water. Once melted, incorporate the coconut oil and protein powder, stirring until smooth.

In the prepared baking dish, gently mix the berries with your hands, saving a handful for the topping.

Sprinkle in the halved macadamias, distributing them evenly throughout the dish.

Pour the luscious, melted chocolate mixture over the berries, ensuring they are generously coated. Add the reserved berries on top for an extra burst of freshness.

Elevate the visual appeal by scattering edible flowers over the creation.

Allow the masterpiece to set by placing it in the fridge or freezer. When ready to indulge, slice into bars.

🐰💗

Wishing you all a wonderful, gut-friendly Easter break! Lee x

If you're anything like me, you're always on the hunt for wholesome treats that bring joy to both little ones and grown-ups alike. Today, I'm excited to share these gorgeous Blueberry Basil Smoothie Bites – a recipe that's become an absolute favourite in my household and one with my clients. It comes straight out of the pages of my latest book; Nature’s Way to Healing. A Long Covid Guide, which is a great read for anyone healing from post viral illness.

These vibrant purple treats aren't just Instagram-worthy; they're packed with antioxidant-rich blueberries, exotic dragon fruit, and a surprising hint of fresh basil that takes them from lovely to extraordinary. The addition of chia seeds brings omega-3s and fibre to the gut friendly party, while coconut milk and yoghurt provide that creamy, satisfying mouthfeel we all crave.

What I particularly love about these smoothie bites is their versatility. Serve them as an after-school treat or present them as a sophisticated dessert at your next dinner party.

They're perfect for:

• After-school treats (much better than those processed snacks!)
• Summer garden parties
• Post-workout refuelling
• Elegant dinner party desserts
• Afternoon tea with the girls

The combination of blueberry and basil is unexpectedly divine, and the dragon fruit adds both nutrition and that gorgeous purple hue that makes these bites simply irresistible. As a nutritionist, I'm always looking for ways to sneak more goodness into my client’s daily routines, and these little gems tick all the boxes. They're dairy-free, packed with antioxidants, and contain no refined sugars. The chia seeds help stabilise blood sugar levels, while the healthy fats from coconut will keep you satisfied.

What makes these little gems so special, ingredient by ingredient:

Blueberries: These mighty berries are true superheroes in the world of nutrition. They're packed with anthocyanins, the compounds that give them their gorgeous purple-blue colour and provide remarkable antioxidant benefits. Research suggests they support brain health, improve memory, and may even help slow cognitive decline. They're also brilliant for skin health and maintaining healthy blood pressure levels.

Dragon Fruit (Pitaya): This exotic beauty isn't just for show! Dragon fruit is rich in vitamin C, iron, and magnesium. It contains several types of antioxidants, including betalains, which help protect your cells from damage. It's also wonderful for digestive health, thanks to its prebiotic fibre content that feeds our beneficial gut bacteria.

Coconut Milk: I'm particularly fond of coconut milk for its healthy medium-chain triglycerides (MCTs). These fats are metabolised differently from other fats, providing quick energy and potentially supporting weight management. It's also wonderfully creamy without containing any dairy, making it perfect for those with lactose sensitivities.

Coconut Yoghurt: This creamy favourite supports gut health and immune function. It's also rich in healthy fats that help absorb fat-soluble vitamins and keep you feeling satisfied.

Chia Seeds: These tiny seeds are absolute nutrition dynamos! They're loaded with omega-3 fatty acids, which are essential for brain health and reducing inflammation. They're also brilliant for fibre content - just one tablespoon provides about 5 grams of fibre. The combination of protein, healthy fats, and fibre helps stabilise blood sugar levels and keeps those afternoon energy dips at bay.

Love Your Gut Synbiotic powder combines probiotics, prebiotics, digestive enzymes and dietary fibre to support overall wellbeing. This powerful blend helps maintain healthy digestion, reduces bloating and digestive discomfort, and supports regular bowel movements while enhancing nutrient absorption. It helps establish and maintain a diverse gut microbiome, creating an environment where beneficial bacteria can thrive while crowding out harmful bacteria. The powder supports energy levels, metabolism, and weight management through improved nutrient absorption, while also contributing to skin health via the gut-skin axis.

Basil: This isn't just a garnish. Basil is a therapeutic herb that's been used for centuries in traditional medicine. It's rich in vitamin K, essential for bone health, and contains compounds with anti-inflammatory and antibacterial properties. The essential oils in basil can help support mental clarity and reduce stress - something we could all use a bit more of.

Sea Salt: A pinch of good quality sea salt isn't just for flavour - it contains trace minerals our bodies need and helps balance electrolytes. It also enhances the natural sweetness of the fruits, allowing us to keep these treats free from added sugars.

Meal Prep Magic: I often make several batches at weekend and pop them in the freezer. They'll keep beautifully for up to two weeks, though in my house they rarely last that long! For busy mums and professionals (I know how busy life can get), having these on hand is an absolute lifesaver. When the afternoon sugar cravings hit or when the children are clamouring for a treat, you'll have these ready to go.

For my clients who are working on improving their relationship with food, these treats are particularly special. They prove that healthy eating doesn't mean deprivation - quite the opposite! They're a perfect example of how whole, nutritious ingredients can create something that feels indulgent whilst supporting our wellbeing.

Storage Wisdom: Keep these little treasures in the freezer until about 5-10 minutes before serving. They'll develop a lovely, gelato-like consistency that's absolutely divine.

A Note on Mindful Eating: When you serve these, take a moment to appreciate their beauty. Notice the vibrant colour, the subtle aroma of basil, the smooth, creamy texture. This mindful approach to eating not only enhances our enjoyment but also supports better digestion and satisfaction.

Remember, good nutrition doesn't have to be complicated. These smoothie bites prove that with just a few wholesome ingredients and minimal prep time, you can create something that's both nutritious and delightful. They're truly a testament to the joy of simple, clean eating.

Blueberry & basil smoothie bites

Top Tip: Keep frozen until ready to serve up as a delicious and cute dessert. If you're serving these at a party, try creating a little 'smoothie bite bar' with different toppings. I love offering:

• Homemade granola for crunch
• Desiccated coconut
• Cacao nibs
• Crushed nuts (if allergies aren't a concern)
• A drizzle of raw honey
• Fresh mint leaves

Makes 24 bites

Ingredients

• 1 cup frozen blueberries
• 1 cup frozen dragon fruit (pitaya) chunks
• 1 cup coconut milk
• 2 tbsp coconut yoghurt
• 1 tbsp chia seeds
• 1 tbsp Love Your Gut Synbiotic powder
• 6 basil leaves
• Pinch of sea salt
• Coconut oil spray
• Granola for topping (optional)

Method

Place all the ingredients in a blender and blend on high until smooth and creamy.

Lightly spray a 24-semi sphere silicone mould with coconut oil and pour mixture in. If you wish, you could top the smoothie bites with granola if using. Place
in the freezer until frozen, about 1–2 hours.

P.S. Remember, these keep in the freezer for up to two weeks, but I find making a double batch is always wise - they tend to disappear rather quickly!

I'd love to hear how these become a staple in your household. Do share your photos and variations with me - nothing brings me more joy than seeing how these recipes come to life in your kitchens!