Royal Sandwich Biscuits + Healthy Thought Swaps Around Food

Do you know what I love? A biscuit in a cup of tea.

Do you know what I love even more? Two biscuits sandwiched together with chocolate filling in a cup of tea while reading my newest baby, Supercharge Your Life.

Specific, I know.

I have to admit it, as a self-confessed foodie, I find pleasure out of baked goods and, I don’t think I’m alone. I believe that as humans, we’re programmed to seek pleasure.

However, we’ve become acclimatised to a world that tells us to avoid foods that aren’t ‘healthy’. We live in a nutrition-obsessed world where we are exposed to more fad diets than ever. When we feel the benefits of eating healthy food, we want to shout it from the rooftops Fiddler on the Roof style, and with good reason: our bodies will always welcome real, fresh nutrient-dense foods.

For years science has shown us a narrow cause and effect of eating certain ingredients, however, because of that many of us have started to view food as a catalyst for health or harm.    (more…)

Pull-Apart Green Bread for St Patrick’s Day

Knead a good green bread recipe for St Patrick's Day?

I have created the perfect pull-apart bread to tear and share. It's fantastic for mopping up soup or enjoying with an endless variety of toppings or leftover fixes.

This outrageous green beauty has recently become a brand new staple in my Supercharged kitchen and is one of the hundred and sixty recipes included in my new book Supercharge Your Life.

Healthy pull-apart green bread is packed with greens and fresh herbs and the perfect sandwich option, that you’ll find simple and easy to make.

Experiment with your favourite herbs and seasonings and pass it around at the table for people to grab as much or as little as they like.

Ingredients

  • 500 grams gluten free self-raising flour (or use mix almond, brown rice flour, tapioca flour)
  • 1/4 teaspoon Celtic sea salt
  • 11/2 teaspoons baking powder
  • 1/4 teaspoon bicarbonate of soda (baking soda)
  • large handful baby spinach leaves
  • 3 leaves kale, spines removed
  • handful of chives, snipped
  • ½ cup sunflower seeds, plus extra to decorate
  • 2 TBS fresh chopped thyme
  • 2 TBS fresh chopped oregano
  • 3 organic eggs, whisked

  • 1 x 270 ml can coconut milk
  • 1 teaspoon freshly-squeezed lemon juice
  • 1/4 cup unsalted butter, melted

  • 1 tablespoon apple cider vinegar

Method

  • Preheat the oven to 175°c (345°F/gas 3–4) and line a 9 x 30 cm loaf bar tin with baking paper
  • In a large bowl, combine the flour, salt, baking powder and bicarbonate of soda.
  • Whizz the spinach and kale in a processor (or chop finely) and add to the bowl, along with the chives, sunflower seeds, herbs, eggs, coconut milk, lemon juice, butter and apple cider vinegar. Mix thoroughly.
  • Spoon the mixture into the prepared tin and level the surface with the back of a spoon dipped in cold water.

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  • Bake the loaf in the middle rack of the oven for about 45 minutes, or until a skewer inserted in the centre comes out clean.
  • Don't forget too add some extra sunflower seeds on top half way through cooking, they go all nice and crunchy.image5
  • Turn out onto a wire rack to cool, then enjoy.
  • I served mine with oven-roasted tomatoes with garlic, thyme and oregano on top of a generous serving of hummus. This is my daughter Tamsin, the hand model!

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  • The bread will keep for up to 1 week in a sealed container in the fridge, or can be frozen for up to 1 month.

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Give it a whirl and let me know what you think in the comments section below 🙂

Lee x

Study “Mastering Digestion & Nutrition” at The Joyful Belly School of Ayurveda

This week I'm excited to announce a new course that combines two of my favourite things, gut health and Ayurveda. The Joyful Belly School of Ayurvedic Diet & Digestion provides top notch Ayurvedic training for those seeking deeper investment in Ayurveda's natural healing techniques. 

You can enhance your qualifications and experience in integrative health care by enrolling in this comprehensive course in Ayurvedic digestive tract pathology and Ayurvedic nutrition.  The course starts on October 14th 2019 and will run annually. 

Through this 500 hour online course you'll build confidence in your ability to improve digestive tract health and wellness using food and herbs as medicine. This rigorous program uses a hands-on approach so that you experience the knowledge directly.

The course is aimed at seasoned Ayurvedic practitioners, health professionals, and dedicated enthusiasts. It's a detailed and specialized program in integrative digestion & nutrition.

The material you'll learn in this ten month online program can be used to enhance your career and clinical skills in digestive health to the point of mastery.

Through this program you will Master the art of digestive tract health and wellness for over 30 major digestive tract pathologies. You'll also experience first-hand the subtleties of your body's unique relationship to food through a hands-on approach and develop your capacity and confidence to make expert food recommendations to your clients, on a case by case basis. The techniques to address a wide range of digestive concerns will help you to work with  clients on a practical level to help them achieve their health & wellness goals.  

Ayurveda is centred around listening to your body, and the certification course will show you how to make better food choices guided by actual digestive and nutritional experiences and pass on the knowledge to your clients through a body centric approach. You'll be able to correct imbalances in digestion through natural remedies. You will develop qualifications in the field of Ayurveda and be able to offer your clients quality care and successful outcomes. 

I'm happy to announce that Supercharged Food readers and blog members have been offered a $750 scholarship towards the tuition fees of the course.  If this is something you might want to learn more about, you can read more about this Ayurvedic certified course here.  

Chicken Biryani with Turmeric Cauliflower Rice

There’s something about digging my way into a big bowl of Indian food that I find just so comforting: the warmth of the spices; the way the coconut milk cuts perfectly through the heat of the flavours; and our shared love of vegetables. I believe there’s something just so special about Indian food (perhaps being half Indian helps ;).

But I 'm not talking about your regular butter chicken with extra naan bread here. They're a dahl breaker for me!

Ok let me curry on...

Today I'm celebrating a true Indian delicacy: my delectable Chicken Biryani from the new book, Supercharge Your Life filled with over a hundred recipes inspired by my overseas travels and desire to help everyone supercharge their own lives and kitchens!

Biryani is a traditional dish that’s extremely popular throughout the Indian subcontinent and playfully combines Indian spices (including my favourite anti-inflammatory turmeric), protein, vegetables and rice. The origins of this dish have been linked to Shah Jahan’s queen, who inspired the Taj Mahal. It’s said that she once visited army barracks and found the personnel undernourished. She asked the chef to prepare a special dish that provided balanced nutrition, and then biryani was created!

By recreating this dish, we’re not only celebrating Shah Jahan’s queen, we’re also paying tribute to her generosity and love of food. Today I'm hoping to supercharge your kitchen and feed hungry children, husbands, wives, boyfriends, girlfriends, significant others, friends, families, neighbours, yourself or your dog (on second thoughts, dogs and Indian spices may not go well together and I want to avoid any online pilau fights, so perhaps not for furry friends).

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10 Ways to Reduce Food Waste and Save Money

Did you know that studies show Australians throw out around $8 billion worth of edible food each year. This is obviously a very big problem for the environment and our own budgets as well.

According to the UN Food and Agriculture Organization, more than thirty percent of food is wasted globally across the supply chain, contributing eight percent of total global greenhouse gas emissions.

Plastic bags, metal cans and the cardboard boxes our food comes in all add up too! For example if you're chowing down on a lasagne, can't get through it and decide to toss the uneaten portion away, half of the emissions that result from it being made, processed, packaged, shipped, stored, picked up and cooked are also wasted. Better still make a Supercharged Lasagne and you are guaranteed to have zero leftovers 😉

To give you an idea of the enormity of the problem, if food waste were a country, it would come in third after the United States and China in terms of impact on global warming. That is a scary thought. 

In the lead up to Clean Up Australia Day on Sunday, March 3, I've teamed up with my local store Flannerys Organic & Wholefood Market to provide tips on how to reduce food waste.  I chatted to naturopath Caroline Robertson who believes the information around climate change and our depleting resources has forced many people to look closer at their own footprint and ability to change.

“As a result, we’re seeing more Australians motivated to reduce their consumption of single use items that end in landfill,” she said.

“But there is still a lot of room for improvement.”

If you keen to start in your own backyard, kitchen, garden, home and rubbish bins; here are Ten Ways to Help Reduce Food Waste that not only save your wallet but contribute to a greener planet too.

  • Do a meal plan for the week – decide what you’re going to eat on which days and what ingredients you need. I like to meal plan on Sundays for the coming week, but do what works best for you. 
  • Create a shopping list – that way you won’t be enticed to veer off it buying extra items, which might result in more spend and more waste. Less is more!

  • Purchase fresh, quality organic food where possible and batch cook/prepare: Fresh salad leaves and muesli or yoghurt in a jar are healthy, nutritious and easy to prep and pop in the fridge, grabbing when needed. Soups and slow cooks like curries, dahl (you'll love my totally dahl-icious dahl recipe here, chilli and savoury mince are also great to batch cook and freeze, reducing wastage. You can find my ultimate guide to batch cooking here
  • Buy food in bulk: According to a BulkFoods Study in the US, consumers can save an average of eighty-nine percent on the cost of their grocery shop by purchasing bulk foods. I regularly to use this option as Flannerys has a big bulk food section and include sustainably sourced nuts, seeds, flour, dark chocolate, nutritional yeast flakes, sea salt  which I scoop directly from their glass canisters into my own, banishing those pesky plastic bags for good.

  • Recycle, recycle, recycle: Most Aussies are on top of this, but if you’re not, now is the time to start! Most local Councils have good waste services, but you can always go one better by doing your own composting or investing in a worm farm. I am loving composting and its quite addictive once you get going!
  • Buy straw alternatives: Australians use an estimated ten million plastic straws a day, I was shocked when I read this!.  Because they’re so lightweight, they not biodegradable or recyclable and frequently end up in the ocean in the stomachs of fish, birds and turtles. There are now alternative straws made from stainless steel, bamboo and sustainably grown paper straws which are a better investment.

  • Invest in beeswax wraps: If you want to kick the single-use disposable habit, beeswax wraps are a great plastic-free alternative. They can be used instead of clingwrap to cover food and keep it fresh, are reusable and can be refreshed is the wax starts to wear. There are lots of options in store. I use these above because I love the pretty retro patterns. 
  • Compostable bin liners: Plastic bags can take up to one thousand years to decompose in landfills. A better solution is compostable bags, with one brand shown to biodegrade ninety-nine per cent within the first month in a commercial composting facility. If you're a pet lover, small biodegradable bags are good for doggie pickups too. Flannerys offer free compostable bags at the checkout, bulk bins and organic fruit and veg – they are made from corn husks that will eventually breakdown in your compost; or they can be re-used which is even better.

  • Reusable mesh fruit and veg produce bags: Instead of packing fruit, vegetables and bulk-food shopping into plastic bags, using a lightweight, mesh, reusable produce bag is much better for the environment. 
  • Water filter: One million plastic bottles are bought every minute around the globe, with our insatiable thirst for bottled water creating a crisis that experts say is as bad as climate change. First things first, ditch the plastic bottles. If you’re concerned about water quality, use a good quality water filter – otherwise just fill up your stainless-steel bottles.
  • Reusable cups: After plastic bottles, coffee cups are the second-largest contributor to rubbish and they are lined with plastic film, making them difficult to recycle. Since ABC’s War on Waste exposed that we throw one billion disposable cups away each year, sales of re-usable coffee cups have exploded. If you've left your reusable cup at home, most cafes now offer organic coffee in compostable cups, made from plants – not plastic. I recently did a talk in South Australia and the cups we used for my Love Your Gut Lassi demo were able to be planted after use as they contained seeds in them!

To find more ideas on reducing food waste, you can visit Flannerys here.

How to Build a Spice Rack + Cinnamon and Rhubarb Cake

Are you ready for some sugar and spice and everything nice?

If you’re just starting your journey into creating a supercharged kitchen or need a cooking upgrade, it’s time to have a little look at your spice rack. It’s one of the first places to begin a kitchen adventure or help spark a love affair with food. If you let it, your spice rack or drawer can be one of your most loyal supporters in the kitchen.  Today I'm sharing how to build a spice rack and a delicious Cinnamon and Rhubarb cake recipe from my latest book Supercharge Your Life

There’s much more to a spice rack than salt and pepper (though, they’re pretty good too!). A spice rack can serve as a kaleidoscope palette of flavoursome dried herbs and spices. Each spice or herb can impart a unique flavour to your cooking. While you can use a spice on its own, there are ways to pair spices up to create and complement any of your culinary cuisines.

Before we get to the spices themselves, we need to start from the very top. One of the first things to be mindful of when creating a spice rack or drawer is looking at the space you have in your kitchen and noting what’s the most practical option for you. If you’re in need of a drawer, many homeware stores have rectangular storage baskets that can slide in and out of your pantry or cupboards and can be filled with all of the spices of your dreams. If you’re an upcycler like myself, you may make a perfect wooden box the home of your new spice collection.

When it comes to the spices themselves, you can either keep them in their original packaging, invest in some kitchen storage bag clips to reseal them after opening and avoid any spilling that’ll make you cupboards constantly smell like curries on the stove…. actually, if that’s the case, it’s a free candle that’ll make your house smell aromatic like you’re cooking curries all the time. Who wouldn’t want to live that life?  

Anyway, if you have space for a shelf or even a large walk-in pantry, you could dedicate a whole row to your spices using small screw-top preserving jars or the little spring-clip jars we spoke about earlier. To me, this is the ideal way to store spices, as it saves you time later fiddling through a spice drawer which can become a mess very easily. Before you ask, yes, your spices do deserve their own shelf because they’re seriously special and deserve to be treated that way (as individuals).  

Because my kitchen is the hub of my home and I spend a lot of my time creating recipes (and I’m also a Virgo so I’m usually somewhat over-organised ;), I have all of my spices in alphabetical order for ease of use. Don’t worry though, you don’t have to go that far if you don’t want to! Instead, you can use a jar for every spice you have and use a labeller or permanent marker to indicate which spice is which. There are many spices similar in colour, so good labelling will save you sniffing time in the long-run! Not only are glass jars super aesthetically pleasing, they also let you see which ones you need to top up before they run out. Depending on the look of your kitchen, stacked rows of spices in jars can be both stylish and practical. (more…)

Grahams Natural Face

Grahams Natural is a family run business that offers a range of products designed to care for a variety skin types and condition with natural, effective and clinically tested ingredients.

The thing that’s impressive and impassioned about this business is that it was created through the family’s personal struggle and need to develop a natural and beneficial solution to help treat their son’s eczema.

After almost a decade of formulating products, Grahams Natural crafted a number of different skin care solutions including eczema, rosacea, and dermatitis, with only the highest quality, clinically proven, natural ingredients. They have complimented their remedial range with an everyday natural collection that’s also suitable for sensitive skin.

With age, our skin begins to change becoming dry, wrinkly and less smooth. But most of the available products to treat this are expensive and contain all sorts of chemicals and unnatural ingredients. Grahams Natural have formulated an alternative anti-aging skin care range with a moisturising cream and a night cream, which both feature natural ingredients that benefit maturing skin.

Speaking of mature skin 😉 I’ve been using both the creams following their refreshing Foaming Facial Cleanser and the results are great!

Washing my face with the cleanser leaves my skin smelling fresh and feeling hydrated and deeply cleansed. With green tea, aloe vera and cucumber extract, this foamy cleanser gently and naturally removes excess oil, make up and even waterproof mascara. In the mornings, I follow this with the anti-aging Natural Moisturising Cream and then just before bed I use the Natural Hydrating Night cream. Its not too sticky which I like and I love that its working over night as I sleep!

With seaweed extract, liquorice root and shea butter the moisturiser nourishes, hydrates, and softens mature skin. The seaweed extract contains an abundance of minerals including (but not limited to) B-complex vitamins, sodium, calcium, magnesium, and potassium, as well as antioxidant vitamins A, C, and E. These all add to its unique anti-aging and healing properties by improving skin tone, texture, and elasticity. The liquorice root not only minimises inflammation and soothes irritated skin, but it also reduces hyperpigmentation. My favourite aspect about this moisturiser is the shea butter. It adds a beautiful earthy and nutty scent and deeply hydrates my dry skin while also protecting it from UV sunlight, harsh climate and pollution damages.

The night cream is formulated with Coffea arabica seed extract. At first it did seem strange putting coffee on my skin at night. But I have to say the antioxidant rich extract left my skin feeling regenerated and replenished when I awoke in the morning. Since the coffee extract has a high concentration of vitamin E, it is able to assist rapid cell regeneration, the healing of scar tissue and minimise skin damage. With added almond oil, this night cream is hypoallergenic and able to soften and refresh aging skin. I love how it effortlessly soaks into my face, neck and décolletage, deeply nourishing dryness on the skin.

To find out more about Grahams Natural visit their website here.

Botanika Blends

If you’re having skin or beauty blemish trouble, an easily absorbed edible toxin-free beauty potion is just what the skin doctor ordered!

After just a week of including the Botanika Blends Beauty Potion in my daily routine, I’m seriously hooked!

What I love about this Australian made product is that it’s a simple and delicious way to boost the levels of collagen produced in the body and it tastes absolutely delicious. Making skin healthier from the inside out just makes perfect sense.

As we begin to age, our collagen production starts to gradually slow down over time. But collagen plays a really important role in our bodies. Our hair, skin and nails, joints, bones and muscles all get their strength and structure from collagen.

While many collagen supplements available in stores are made from animal sources, the great thing about this blockbuster berry-flavoured powder is that it’s created from all natural and plant-based ingredients, so it is completely vegan friendly so everyone can try it.

This potion for beauty is skillfully crafted using plant-based amino acids, natural sources of vitamin c, antioxidant rich fruit, probiotics, vitamins & minerals. It gently encourages beauty from within, by repairing and strengthening hair, skin, nails and muscles and assisting skin elasticity and suppleness.

I love adding this to my post workout routine. Since it’s easily absorbed, my body can quickly get all the nutrients and amino acids that it craves after exercise.

When all it takes is just a spoonful a day to experience amazing and copious benefits, it’s easy to see why this berrylicious beauty potion is front and centre in my kitchen. Raise your glass and see the benefits!

To find out more about Botanika Blends – Beauty Potion visit their website here.

Happy Valentines Day ♥ + Chocolate and Raspberry Smoothie Bowl

Ciao Bellas!

Love is in the air… it's officially Valentines Day so what better time to share my Chocolate and Raspberry Smoothie Bowl recipe for your bae, your boo your BFF or you.

However you celebrate The Feast of St Valentine, make you and the ones you love feel special and show your appreciation by whipping up a delicious bowl of love, made with raw cacao and raspberries for the ultimate understated romantic gesture.

This sweet and rich smoothie bowl is filled with cacao, bananas and all-round goodness and can be enjoyed for breakfast, as a snack or even as a lip-smacking dessert.

Why choose to frequent confectionery aisles, when the superiority of a homemade bowl of feel good ingredients is so simple to achieve at home?

If you know me, you’ll know I’ll use any excuse to eat chocolate. I don’t even need an excuse. You know, because of the antioxidants… obviously…

I mean, who says you can’t eat chocolate for breakfast?

Not me. That’s for sure.

Because...

  • Raw Cacao is overflowing with one of the world’s most deficient major minerals, magnesium. In fact, there’s no known source on earth that provides more.  Magnesium is essential in developing a strong healthy heart, can help to relax menstrual cramping, strengthen your bones and open up more than three hundred detoxification pathways in the human body.
  • Raw Cacao is super-rich in antioxidants.  Ten percent of raw cacao powder is filled with them. They act as protective factors for the heart and circulatory system by increasing the ability of arteries to dilate, improving the functioning of the cells that line blood vessels and reducing the oxidsation of bad cholesterol (LDL).  Interestingly, dairy appear to counteract these amazing antioxidant effects; just another added reason you should try my smoothie bowl.
  • Raw cacao= happier you= lots of loving! Thank Phenylthylamine (PEA), a chemical that’s released into the blood stream when we are sexually aroused, and abundant in the brains of happy people.   PEA is responsible for dopamine (the pleasure hormone), adrenaline and noradrenaline. When you eat cacao, your mental concentration will increase, livening up your attitude and increasing positive emotions such as joy, happiness and perhaps some hanky panky with the apple of your eye. Nudge nudge wink wink!

While berries and chocolate are obviously a loved-up, winning combination (hello chocolate covered strawberries!), if you’re looking for more smoothie combinations, these are some of my other favourites:

Maca + chocolate: frozen banana, coconut milk and maca powder smoothie, topped with nut butter, chia seeds and coconut.

Purple + crunch: frozen blueberry, spinach, banana and almond milk smoothie, topped with fresh berries and granola.

Mango + oats: gluten-free oats, coconut milk, banana, sea salt, chia and vanilla smoothie, topped with mango, cacao nibs and mint leaves (make the smoothie the night before for the oats to soak up the liquids and give the smoothie a lovely thick texture).

Matcha + pepitas: matcha tea powder, coconut milk, banana and mint smoothie, topped with pepitas (pumpkin seeds), sliced banana and cacao nibs.

Peanut butter + chocolate: banana, hazelnut, protein powder, cacao powder and almond milk smoothie, topped with hazelnuts, cacao nibs, pepitas (pumpkin seeds) and coconut flakes.

If you’re as obsessed with chocolate and berries as I am, this spoonable smoothie is from the pages of my new recipe book called Supercharge Your Life which has over 160 brand new recipes!

Chocolate and Raspberry Smoothie Bowl

Serves: 2

Ingredients:

  • 2 frozen bananas
  • 1 ripe avocado, peeled
  • 125 g (41/2 oz/1 cup) raspberries
  • 2 tablespoons raw cacao powder
  • 1 teaspoon vanilla powder
  •  130 g (41/2 oz/1/2 cup) yoghurt or coconut yoghurt
  • 125 ml (4 fl oz/1/2 cup) almond milk or milk of your choice

To top (your choice):
edible flowers, passionfruit, lilly pilly berries, banana, raspberries, blueberries, strawberries, almonds, pepitas (pumpkin seeds), chia seeds, coconut flakes, cacao nibs, granola and/or nut butter

Method:

Whiz all the ingredients except the toppings in a high-speed blender until smooth and creamy. The mixture should have a spoonable consistency.

Pour into two bowls and decorate with your chosen topping(s).

Happy Vee Day,

Love Lee xo

Waffles with Fresh Strawberries and Coconut Yoghurt

Are you ready for a waffle of a time?

Yes, you read that correctly, I said waffle!

If you’re a little bit perplexed as to why I would even consider having waffles for breakfast, sit down, get comfortable and make a big mug of tea because it’s time for a talk.

Put your hands up if you’ve ever been confused by what to eat because of all the conflicting messages out there?

Me too.

All my life, I have loved waffles and to be completely honest, when I first started my health journey, I used to think I would never be able to have them again.

Ring a bell?

It’s time to get things straight: waffles can hold a big place in your heart (and your stomach!), no matter your dietary requirements or preferences. I truly believe that eating should not be about deprivation.

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On the road again for my Australian Tour 2019

It’s time to fall in love with food again and Supercharge Your life!

This year I'm hitting the road to bring my new book Supercharge Your Life to life.  I love nothing more than touring Australia and meeting people in towns and cities all over this beautiful country. 

If you've spent years navigating one restrictive diet after another, it's time to shed the fear of eating the 'wrong' thing and fall in love with food again. An enduring kitchen is one where real food and thoughtful eating practices come together, and where common-sense and simplicity are celebrated.

I'll be sharing with you my insights into the seven keystones to life and how food is interwoven in so many parts of our lives. You'll also pick up simple cooking tips and tricks to make your life in the kitchen easier!

Please come and say hello I would love to see you soon. 🙂

Visit the events page to find where and when I'll be in your area.

Lee xo 

Events and Tour Dates

Supercharged Food is now open for inspection

For the past few months over the holidays I've been renovating.  Or as I like to call it summer renos! 

I've been hammering out this brand new Supercharged Food website for you.

The new look site is full of ideas, inspiration and recipes to Supercharge Your Life.  

I've rewired the blog to include more of the things I love and think will be helpful to you, like gardening and growing your own produce.

Want to get debtless? This bit of the site is all about how to save money and live on less. 

I've done some repanelling too and created a space called gather and nest where you can get inspired to create a healthy and sustainable home.

You'll also discover how to make simple tablescapes that'll be sure to turn your next mealtime gathering into something that places beauty and value on those at your table.

Plus it goes without saying, there are bunches of new cooking videos and recipes to feast on, because really, the kitchen is the heart of the home.

We are open for inspection now.  Come in, slip your shoes off and take a look around. I would love to know what you think in the comments section below. 

I hope you'll enjoy it and see it as your new home for health and wellness.

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