Ah, the C-word. No, not that C-word! The other one... Covid.

It's been more than three years since we first heard about the dreaded two-syllable C-word. While it turned our world upside down for a period, for some, it feels like Covid-19 and the pandemic has become a far distant memory.

But for others Covid has had a much longer-term impact. And for me, it definitely had other plans - the kind that involve overstaying its welcome!

When I contracted the C-bug on a trip to the UK in spring 2022, little did I know it would spark a debilitating bout of Long Covid, aka post-acute sequelae of SARS-CoV-2 (PASC) if you're nasty. The initial flu-like symptoms quickly shapeshifted into an array of strange ailments. We're talking heavy chest pains, shortness of breath, relentless fatigue, brain fog thicker than the London smog, and more fun surprises! I found myself bedridden for three months in the UK, a prisoner of post-exertion malaise.

My previous struggles with chronic fatigue syndrome and mast cell activation syndrome also flared up. I was diagnosed with post-viral illness and pericarditis. As a clinical nutritionist and author of 10 health books, I was now living the "long-hauler" experience I'd only read about and it felt so strange that I should be the picture of health but in reality I was struggling to even get out of bed.

But rather than wallow, I saw this as an opportunity to really immerse myself in the long Covid journey. I went into full study-mode, geeking out on the latest and upcoming research to understand this mysterious condition and find a path to recovery, not just for myself but also for the millions of people who are still affected by it.

I've packaged all my findings into a beautiful brand new book - Nature's Way to Healing: A Long Covid Guide. It's a book I have poured my everything into + my heart, and my soul, and I hope that it helps people on their own healing journeys, because that is my mission.

As someone who is a science and nutrition nerd, I've based it on cutting-edge research from experts worldwide. It's a step-by-step guide to help shorten long Covid's duration so you can get your groove back faster. And with studies showing it can last a whopping 24 months, this guide is a timely lifeline. If you or a loved one have been impacted by long Covid, this is a read you won't want to miss!

I'm thrilled to announce it's now available for pre-order.

As someone who's been in the trenches with long Covid, I have a unique perspective. In the book, I take a holistic approach to tackle symptoms but also address the root cause. I translate all the medical jargon into simple actionable steps in my trademark warm and friendly voice. No textbook snoozefests here!

But that's not all - I'm super excited to let you know that the book also features over 30 delicious low-histamine recipes to aid recovery. Who says healing can't be delicious?

Whether you're battling long Covid yourself or supporting someone who is, this guide aims to provide practical tips, tools, and tons of empathy every step of the way.

Pre-order your special discounted copy now for delivery in mid-July at the links below. Let's embrace nature's wisdom together and find our way back to kickin' it in vibrant health!

For my Aussie readers: https://www.amazon.com.au/Natures-Way-Healing-Covid-Guide/dp/1922786047/

Booktopia: https://www.booktopia.com.au/nature-s-way-to-healing-lee-holmes/book/9781922786043.html

For my US friends: https://www.amazon.com/Natures-Way-Healing-Covid-Guide/dp/1922786047/

For my UK crew: https://www.amazon.co.uk/Natures-Way-Healing-Covid-Guide/dp/1922786047/

Nature’s Way to Healing. A Long Covid Guide

Waterstones: https://www.waterstones.com/book/natures-way-to-healing/lee-holmes/9781922786043

Bookshop.org UK: https://uk.bookshop.org/p/books/nature-s-way-to-healing-a-long-covid-guide-lee-holmes/7670886?ean=9781922786043 

You can also purchase a copy on my websites here:

www.superchargedfood.com/bookshelf

www.superchargeyourgut.com

www.superchargeyourgut.co.uk

Stay tuned for more updates!

As always, I really thank you for all of your support, whether it's an email or a text or a comment on a social media post, I read them all and love this community we have built together.

Lee xo

Gardening can be a therapeutic hobby and pastime. For a majority of Australians, climate change is also a contributing factor to the increased interest in gardening. A 2022 report from Greener Spaces Better Places revealed that 60% of Australians were concerned about climate change and the environment. In response, many are using plants to tackle the issue, as plant sales rose by 8%, amounting to 2.4 billion plants sold across the country that year.

For many others, gardening can be a productive hobby for acquiring homegrown ingredients. We highlighted this in a previous post, where we discussed gardening as a form of mindfulness and cultivating a greater appreciation for fresh and whole produce. Aside from being able to beautify your garden, balcony, or windows, gardening is also a great way to access your very own supply of kitchen ingredients, like kale, rocket, or spinach for green smoothies and mint for mint tea or homemade pilaf.

However, aside from celebrating the benefits of gardening, it's also important to acknowledge potential hazards associated with the activity. After all, gardening exposes you to various outdoor elements, including the sun and dirt or debris from the soil. These elements can damage or harm your eyes if they are unprotected. So, whether you're a new gardener or a long-time green thumb, it's important not to overlook eye protection when gardening.

Eye hazards in the garden

One of the ocular hazards you may be exposing yourself to when gardening is the risk of getting foreign bodies in the eyes. You may be at risk of eye injuries caused by gardening or motorised tools, as well as other foreign materials like soil, dirt, branches, and chemicals from gardening essentials like pesticides or fertilisers.

This can, in turn, cause infection or scarring, as well as corneal scratches or abrasions. If foreign bodies get stuck in your eye, it's important to go straight to your doctor, optometrist, or the nearest emergency department for help.

As mentioned in our introduction, other outdoor elements can also put your eye health at risk. Long-term exposure to the sun, for example, can harm your vision and cause discomfort or pain. As such, investing in some level of eye protection while gardening is essential. Below are some factors to consider when seeking eye protection for gardening:

Wear sunglasses for UV protection

Ultraviolet protection is crucial for your eyes when you're spending hours in your garden. Fortunately, you don't have to overinvest in fancy eyewear for high-quality UV protection. Nowadays, many lifestyle sunglasses offer UV-protective lens coatings and oversized lenses to avoid obstructing your view. Larger lenses also ensure more optimal areas of protection for your eyes and your face.

Brands like Oakley, for example, has the Oakley Sutro, which is part of the brand's lifestyle shield collection and boasts large, visor-like lenses. These offer high protection against sun glare and UV light, and covers a greater portion of the face. This makes the model perfect for long gardening sessions, even on the hottest summer days.

Wear goggles for impact resistance

If you've got adequate shade from the sun at your garden, then you may not need sunglasses. However, aside from sun protection, wearing shades can help protect your eyes from the wind, dust, and other gardening-related debris. If you don't want or own any sunglasses, protective goggles can help.

When looking for goggles, look for ones with side and top shields and try them on to check for their weight. While you want your eyes protected, it also helps to be comfortable when working in your garden. Goggles that are too heavy or bulky can get in the way, so be sure to fit them and decide accordingly.

Consider anti-fog lenses

Finally, you should also consider wearing anti-fog eyewear when gardening. Being outside and under the sun, it's natural to sweat when repotting plants or watering them. Fogging occurs more frequently in high-humidity conditions and can be distracting during your gardening session.

While many anti-fog eyewear comes with anti-fog lenses, you can also opt for anti-fog spray, which can last up to five days. This is a budget-friendly option compared to spending on expensive eyeglasses, lenses, or safety goggles. If you're located somewhere hot and humid, investing in anti-fog eyewear can help ensure comfort while gardening.

For more information on how to supercharge your life, do visit the rest of our site.

I definitely won't eggs-agerate that I'm a sucker for chocolatey ice cream treats, and kids are too - especially around Easter time! Those classic frozen delights are a perfectly conveniently handheld source of pure delight for the little bunnies and grown-up Easter bunnies alike.

Sometimes a regular ice-cream ingredient list can be a great source of confusion, if you're game enough to research the origins of some of those tongue-tangling words. The labels are no yolk! 

Gone are the days when frosty pops had just a few simple ingredients. Today you'd be hard pressed to find less than fifteen ingredients in a popular store-bought chocolate ice cream. Not exactly the most natural ingredients there!

Rather than a traditional cream, sugar, eggs and cocoa combo, you'll find wheat derived glucose syrups, reconstituted milk products, numbered colours, flavours vegetable gums, emulsifiers and genetically modified soy ingredients galore. It's no wonder they often have questionable effects on little peeps' mood and behaviour.

These Easter treats have hopped right out of the kitchen and not the laboratory. So this year, why not get back into the kitchen and make a wholefood version instead.

These easy chocolate popsicles rely on the natural sweetness of potassium rich bananas. The nut butter adds some protein to keep little bunnies' energy hopping along and you can also add our delicious Chocolate protein and fibre powder to make it even healthier. Creamy coconut milk provides a lush, thick texture and is packed with beneficial fats too.

So gather your little peeps and hop into that kitchen to whip up a batch of these frozen healthy Easter pops!

Easter Chocolate Popsicles

Makes 4 servings

Ingredients:

• 2 ripe bananas
• 1/4 cup nut butter
• 1/4 cup coconut milk or coconut water
• 2 tbsp cacao powder or use 2 TBS Chocolate protein and fibre powder
• 1 tsp vanilla extract
• 1 tsp coconut sugar (or honey/maple syrup to taste)
• 4 popsicle molds and sticks

Instructions:

1. Add all ingredients to a blender and blend until completely smooth.
2. Pour mixture into popsicle molds and insert sticks.
3. Freeze for 4 hours or until completely frozen solid.
4. Run molds under warm water to easily remove popsicles.
5. Enjoy! Or store in airtight container in freezer.

Pour into the ice block moulds and add the sticks, then freeze until set.

There are some great home appliances available these days that can make your time in the kitchen smooth, easy, and fast. From laundry to cooking, there are many handy tools that homeowners can now invest in to make their lives easier and improve the way chores are completed.

It seems as though new appliances and household gadgets are being released weekly these days, which can make it difficult for homeowners to make a decision.

While these gadgets can be tempting with their grand promises, unique features, and seamless designs, not all of them are made equal. You may have already been slighted in the past with household appliances and now have devices hidden at the back of the kitchen cupboard because it is of no use to you.

Instead of making the same mistakes over again, there is a great resource you can rely on.

What Are The Best Home Gadgets?

There are so many options for household appliances these days, all of which claim to be the next best thing. As a homeowner, it is easy to fall for the appeal of gadgets that claim to make your life easier – but without proper care and attention, you could be wasting your money on something you will never use.

Many of us have experienced the disappointment of a new appliance not living up to expectations. Maybe you invested in a new cooking appliance or laundry aid, expecting it to be the next best thing, and found that it does not work well at all.

Now, you may feel uncertain whenever new appliances are introduced and are not sure where to turn for advice. This is where debeste.com, a leading review site run by experts in all forms of home technology, has everything you need to know. Here, testers spend days and weeks with new home appliances and the latest gadgets, performing rigorous testing and research to ensure they are worth the hype.

With curated lists of recommendations and detailed views, it has never been easier to find what is truly the best for your home.

What Gadgets Do I Need For My Home?

It is easy to get caught up in the hype surrounding new products. With every new release comes excitement and anticipation for what the gadget can do, and many of us have fallen victim to this one too many times.

If you, too, are tired of wasting your money on household appliances only to hide them away in cabinets after a week, then you need to change your pattern. Instead of jumping into your next purchase, spend some time researching and using the amazing tools at Debeste to determine which household appliance is the best option for you.

You no longer have to be out of pocket buying the latest gear just to find that it does not work as well as your older model or even perform how you need.

Instead, homeowners can use these expert reviews and researched recommendations and find the right tools for your home and budget.

Starting your own business isn’t something you can undertake lightly, and it will take a lot of time, effort, and money to get it right. However, if you can do it, it’s certainly something that can bring a lot of rewards with it, so it might be exactly the right thing for you to do. 

There are dozens, perhaps hundreds, maybe even thousands of different businesses you could start, but if you’re interested in health and helping people, a wellness business could be ideal. After all, it’s your passion, and you can make others’ lives that little bit better - it seems like an ideal match. 

There are actually a few different reasons to create a wellness business, so if you’re not sure whether or not it’s a challenge you want to undertake, reading on to discover some of the best reasons for getting started might just help you make up your mind. Here are some of the biggest reasons to create a wellness business. 

You Can Meet The Growing Demand 

One excellent reason to start a wellness business is to meet the growing demand for this kind of service, these products, and this sector in general. People are starting to realise there’s more to life than working and being stressed, and they want to do something about it, which is when they’ll often turn to various wellness techniques. They might want to eat more nutritious food, exercise more, take the right vitamins and nutrients, learn how to be more mindful, and so much more, and these are things that a good wellness business will be able to provide.

It’s usually best to pick just one niche within the wellness sector (although if you choose to open a spa, you can work on a variety of different ideas and offer a range of different services), but even by niching down, you can still find a lot of customers. 

As long as you have all the right elements in place to make your business one that can last for the long term, including a good appointment scheduling program like an NDIS platform that can also help with invoicing, time tracking, reporting, and more, you should be able to cater to all the needs of those who want to use your services, and because it’s a growing sector, you’ll grow too. 

You Can Make A Healthier Society

We’re not saying that you can change the world by starting a wellness business (although it doesn’t hurt to have goals, and they might as well be ambitious - you never know what you can actually achieve until you get started), but we are saying that you can do your bit to help make society that little bit healthier, and even if that’s the only thing you want to achieve and it’s the only reason you have for starting a wellness business in whatever form that might take, that’s potentially enough. 

When you look back on your life, you’ll want to see a lot more positives than negatives, and it could be that starting a good wellness business that focuses on making people happier and healthier is exactly the kind of positive you should strive for. As we said, you might not change the world, but you can change some people’s lives, and that’s something to be proud of - so why not start putting your wellness business plans into place and see what you can do? 

It’s Your Passion

Who wants to work for hours and hours a day, most (if not all) days in the week, most (if not all) weeks of the year doing something they don’t like or just don’t really care about? If you ask people that question and get them to answer honestly, they’re generally going to say they’d rather do something else - they’d rather do something that they’re passionate about. After all, being happy at work is a form of wellness in itself, so it makes a lot of sense to start your own business so you can achieve those goals personally, at the very least. 

However, if you do something you’re passionate about, you’re not just going to help yourself, and that’s why starting a wellness business because it’s your passion makes so much sense. You’ll be happier, but so will anyone you help through your business. That’s because you’re actually going to care about your customers and be keen to help them as much as you can - it’s your passion, so of course, that’s what you’ll want to do. They’ll get the best help, attention, and care, and you’ll have the best time doing it. 

But even more than this, starting a wellness business because it’s your passion will also help anyone you employ. Because you’re invested in the business, you’ll be there for your team rather than just being a distant employer who’s only interested in making a profit. They’ll respect you for that and work harder as a result; your passion will fuel their passion. This leads back to your customers because, once again, they’ll get the very best advice and care from your entire team. As you can see, when you have passion for your business, it can make everything and everyone involved a lot more successful. 

You Can Be First

When you start to think about all the different businesses you could start - other than wellness-related ones, that is - you’ll see that no matter what comes to mind, it’s something that’s already been done in most cases. Or, if it hasn’t been done, your market research will let you know why that’s the case - it’s usually because there’s no demand for it. In other words, if you want to start a business these days, it’s going to be hard, and perhaps even impossible, to find a new idea that isn’t already available to people. 

The problem here is that although you can certainly start a business that’s the same or very similar to what someone else is doing, finding a way to differentiate yourself is going to be tricky, and if that’s the case, persuading new customers to try you out rather than their usual supplier or provider is an uphill battle. You won’t get very far, and you might have to call it a day completely. 

So it’s clear that if you want to start a business, you need to find something that isn’t saturated and that will be popular. That sounds impossible, but when it comes to the wellness industry, it’s still something that can be done. 

Although wellness has been around for a while, it’s still newer than a lot of other sectors, which means there’s still a lot of scope for you to come up with something brand new that people are going to want and need. 

If you can be the first to do something, you’ll be the one people remember. You’ll be able to make a name for yourself in your niche, and even if competitors do start doing similar things, they’ll never quite manage to catch you up (as long as you continue to push forward, of course). Being the first to do something in business is always risky, but business itself is risky, and if you’ve done your market research, written an excellent business plan, and you’ve got the passion you need to get started, being the first could be the perfect way to become successful. 

It’s Financially Rewarding

We know starting a wellness business shouldn’t only be about money, and there are plenty of other reasons to make this a good idea that you should think more deeply about if you’re interested in (and passionate about!) wellness and health. However, we can’t deny that everyone needs money to live, and we can’t deny that people are willing to pay a decent amount of money for wellness products and services. In other words, a fantastic by-product of starting a wellness business is that you’ll get paid for it. And you’ll get paid a good amount as well, considering what a popular and growing industry it is. 

The key to ensuring that your wellness business is financially successful and that you can enjoy the profits it makes is to have a solid business plan in place. This business plan is a document that goes in-depth into how you’re going to run your business, how you’re going to make money, and how much money you’re going to make (as well as much more - your business plan really needs to be something that spells out the future of the business as clearly and precisely as possible) and you can use it to make decisions as a business owner and get funding for your business should you need it. 

With a good business plan in place that you’ve thought about carefully and worked hard on to make it as accurate as you can, your business stands a much better chance of success, bringing you financial rewards while you help other people - it’s a win-win situation and one that you can be very proud to have made come true. 

Looking for an indulgence with a Healthy Twist? ok you've twisted my arm and I've made something so delicious for you...

My Protein Rich Chocolate, Macadamia + Berry Bar has just entered the chat!

In a whirlwind of fast-paced living, and to do lists, finding the time to savour small moments of joy and pleasure is a truly wonderous experience. One way to treat yourself to a real feel-good moment involves your senses – by this I mean your taste buds and the dexterity of your hands.

Crafting a homemade dessert is a gratifying experience, and in this edition, I'm thrilled to unveil a recipe that not only appeases your sweet cravings but also delivers a surge of nutritional goodness. Join me as I walk you through my brand new recipe, which is a heavenly blend of dark chocolate, succulent berries, and crunchy macadamias.

Indulging in a tasty dessert is not just pleasurable; it can also be a conscious choice for your well-being. I’ve created this dessert with a combination of ingredients that contribute to both flavour and nutritional value, and I’d love to share why I’ve chosen each particular ingredient I’m using.

Firstly I’ve added dark chocolate. Dark chocolate isn't just a delectable treat; it comes with a side of health benefits. Infused with antioxidants, this bittersweet food has the power to elevate your mood. Whenever I’m selecting dark chocolate, I aim for varieties with at least 70% cocoa content to maximize the health benefits and the least amount of added sugar. Higher cocoa percentages indicate a richer flavour.

The natural sweetness of the blueberries and blackberries and the chocolate itself in this recipe shine through without an excessive sugar load. There are a wide variety of reputable chocolate brands known for their commitment to quality and ethical sourcing. Look for certifications such as Fair Trade or Rainforest Alliance to ensure your chocolate supports sustainable practices.

I’m using three types of berries in this bar. Berries are nature's sweets, bursting with vitamins, minerals, and antioxidants. The raspberries, blueberries, and blackberries provide a colourful array of nutrients, including vitamin C and fibre. Delving deeper into their nutritional profile, berries showcase an array of phytochemicals – bioactive compounds present in plants that contribute to their vibrant hues. These phytochemicals play a crucial role in supporting overall well-being. And the sum of all of these elements contribute to improved digestion, immune support, and overall well-being.

Nutty Goodness: I love the creaminess and sweetness of macadamias and they also provide that delightful crunch. But beyond their textural contribution and satisfying taste, these nuts are rich in healthy monounsaturated fats, that actively promote heart health, working to balance cholesterol levels and support cardiovascular well-being.

Because protein is essential for a healthy diet, the addition of protein powder elevates this dessert into a balanced treat. Protein is essential for muscle repair and overall body function. By incorporating a quality protein powder, you not only enhance the bar's nutritional profile but also make it a more satisfying and filling indulgence. I use my Organic Vanilla Protein And Fibre Powder which is Sprouted + Vegan. 

Enjoying desserts extends beyond mere taste satisfaction. It's an invitation to adopt a holistic approach to well-being, embracing mindful indulgences that are not just enjoyable but also nourishing for the soul. Taking the time to appreciate a carefully crafted dessert allows you to be fully present in the moment. Engaging in mindful eating cultivates a deeper appreciation for the array of flavours and textures, fostering a positive and mindful relationship with food.

There’s something about chocolate that boosts your emotional well-being too, it seems to somehow possess a unique ability to evoke joy and happiness. Treating yourself to a well-deserved sweet escape uplifts your spirits, providing a momentary respite from the demands of daily life. It's a simple yet effective way to enhance the way you feel.

I’ve created this recipe for sharing because offering up a delightful dessert with loved ones goes beyond the act of eating. It becomes a conduit for creating bonds and cherished memories. Desserts, often associated with celebrations and gatherings, serve as a sweet vehicle for fostering social connections and strengthening relationships.

So here’s how can you create this chocolatey, nutty, berry bursting bliss at home;

Chocolate, Macadamia, Berry Bar

Ingredients:

• 400g dark chocolate
• 3 tbsp melted coconut oil
• 1 punnet raspberries
• 1/2 punnet blueberries
• 1/2 punnet blackberries
• 2/3 cup halved macadamias
• 2 scoops of protein powder I use Organic Vanilla 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.

My Protein Rich Chocolate, Macadamia + Berry Bar is not just a dessert; it's a celebration of flavours, textures, and moments of clarity! As you embark on the journey of creating this delightful treat, remember to enjoy each moment and appreciate the nourishment it brings to both your body and your soul.