Nowadays, after school sport, play dates, working overtime, activities, and a range of other scheduling conflicts mean family meal times are being squeezed out as we spend huge lumps of time in the car and less time at the family dinner table. 

It’s not unusual for a child to be given a high sugar breakfast snack in the car during the mad rush morning commute. On the way home from a long day at work, it’s just so convenient to jump in a line at your nearest drive thru and secure a fast food meal instead of cooking.

Even when all family members are at home, research shows that more than a third of Australian families eat their meals on the sofa while watching TV rather than sitting together at the dinner table.

The problem with sitting down and eating in front of the TV is that it can lead to mindlessness eating. We’re blissfully unaware of not only what we are consuming, but also how much. We are autopilot eating.

Instead of cherishing our meals, we are distracted by technology, be it TV, mobile phones, games, and because of that, we are not fully appreciating and enjoying the food we are consuming.

Now I’m not saying we have to inspect everything we eat and have a “Sherlock Holmes” approach to food, but simple enjoyment and time spent with others whilst eating is joyful and nourishing. When you’re not distracted by technology you can take time to truly taste your meal and experience each bite from start to finish.

As juggling work and domestic commitments becomes increasingly hectic, time-strapped parents are reporting they simply don’t have the energy to prepare a home-cooked meal. However, when looking at the research, the benefits of having regular family dinner times are just too big to ignore.

Studies show that children who eat dinner with their families are more likely to eat fruits and vegetables, even when given the option in their parent’s absence, and less likely to pig out on soda and fast foods. Impressionable children are also more likely to choose wholesome foods when family dinners allow for discussions about nutrition and the provision of healthy foods. (more…)

It adds a salty kick to any dish and is loaded with essential vitamins and nutrients. Considered one of the healthiest foods on the planet, Seaweed, a fibre rich, sea vegetable is a member of the algae family and comes in a trio of autumnal colours, red, brown and green.

I’m not surprised why Japanese people incorporate it into nearly every dish and this includes breakfast! Seaweed really is a “super- dooper food” in every sense of the word.

This month, I’m shining the spotlight on this slightly exotic and incredibly underrated food. By delving deeply into its history, uses and nutritional benefits and sharing a delicious, healthy and simple Seaweed and Sesame recipe I’m encouraging you to embrace it’s versatility as more than just something you see floating in miso soup, used as a body wrap or applied lavishly as a revitalising face mask.

Hopefully after reading more about this undervalued ingredient, you’ll be inspired to experiment with it in your own kitchen, and reap the multitude of health benefits that come with consuming one of the most mineral-rich foods on the planet.

Background:

It’s only recently that Western cultures have begun to embrace the unique taste and nutritional value of sea vegetables, although often referred to as seaweed, or sea lettuces, they’ve been a staple of the Japanese diet for centuries.

In fact, archaeological evidence suggests that Japanese cultures have been consuming sea vegetables for more than 10,000 years. In ancient Chinese cultures, sea vegetables were considered a delicacy, primarily reserved for royalty and honoured guests.

This miraculous power food isn’t only enjoyed by Asian cultures, however. Most regions and countries located by waters, such as Scotland, Ireland, Norway, Iceland, New Zealand and the Pacific Islands have been consuming sea vegetables since ancient times. (more…)

If you’re feeling creative in the kitchen, I hope you’ll enjoy my hearty breakfast bowl, a breakfast of champions, suitable for anytime of the year.

It’s a recipe from my book Eat Clean Green and Vegetarian and includes a smorgasbord of “so hot right now” nutritious ingredients that go together beautifully, pesto, eggs, kale, quinoa, lemon and avocado.

Did you know that Australians consume over four billion eggs each year? If you add them all up, this comes in at a grand total of approximately 200 eggs per person!

Eggs are an agreeable and good-natured ingredient because they let you decide who’s the master chef in your own kitchen. However you choose to cook your eggs, whether you fry them, boil them, scramble or bake them, you’re sure to be benefitting from their extensive shopping list of advantages.

Previously poached in controversy, eggs really are the perfect ingredient for health and budget conscious foodies. They’re an ideal real food that is delivered in its original packaging.

Not only are they delicious, good for you and versatile, they’re also simple to prepare and can be twisted in any way to add bulk to a meal, bind ingredients together, add flavour or simply be enjoyed self-contained, with a dash of sea salt and a grind of black pepper. 

My secret ingredient for scrambling eggs is to add the zest of half a lemon and a pinch of nutmeg, it really boosts the flavour profile and adds zing. You might like to try my Kale and Lemon Rind Omelette here. 

Starting your day with an egg or two will provide your body with a good source of protein and the full spectrum of B vitamins, omega 3’s, acetylcholine, zinc, copper, biotin and Vitamins A, D, E and K filling you up with needed nutrients and helping you to sustain your energy levels.

Eggs can be eaten at anytime of the day, and are a convenient snack because they are so speedy and easy to prepare.

(more…)

Some nights you just want to settle into a comfy chair, put your feet up and relax and honestly the less time spent deliberating and dilly-dallying in the kitchen with the fridge door open the better.

Enter my scrumptious one pan salmon with greens recipe.  That means less time washing up and you'll be out of the kitchen before you can say 'I'll be there in a minute".

This recipe has big flavours coming from all angles, the luscious mint combined with the sweetness of the cherry toms, the flavoursome and fragrant sage and asparagus and lemony salmon make it a nifty little number to satisfy all of your taste buds.

It's a no fuss dinner for any night of the week.

(more…)

image by Valero Doval

I'm really excited to be sharing some of the wonderful feedback that I've been receiving  from participants who have completed my four week Heal Your Gut online program.

If you'd like to join our next round, which starts on Monday 8th August 2016, click here. It's an uncomplicated program which is easy to incorporate into your life and you'll go away with lasting results, plus you'll meet some new friends too and become part of the ever-growing HYG community.

It feels really good to be impacting people's lives in such as positive way, here are just a few of the testimonials I have received from HYG Lovers.

BERNI

I started my Get Shiny Action Plan – my image of health was not just the shiny hair & skin but to be shiny on the inside. Two years after being diagnosed with auto-immune liver disease, treated with steroids and immunosuppressant (chemo) drugs I was so unwell I was barely participating in life. I made a lot of changes but was still more grey than shiny until I met Lee. A few months after starting Lee’s eating plan & a few lifestyle changes I achieved those shiny goals. I didn’t think I would ever feel this good again, haven’t had any illness & I look totally different. The second time I met Lee, I left her with a hug & said ‘you changed my world’ because that is exactly what she has done. Such a beautiful person doing wonderful things!

JODIE

For more than 10 years I have suffered from chronic and debilitation constipation and compacted bowels- there have been times when I could not get out of bed for the pain and day when the very act of going to the toilet would reduce me to tears and leave me exhausted. Despite what I thought was a ‘healthy’ diet, without the use of laxatives and fibre supplements I simply could not go.

Three weeks ago I started the HYG program with the slightest hope I might find some small relief, a few ideas to lessen the impact. In just three short weeks I have reached a point when I have NOT needed to use ANY supplements or pain killers and am experiencing more movements that still make me want to cry, only this time it is with relief and happiness. There are no words that can express the of the my gratitude to Lee Holmes- seriously and sincerely so very grateful! Xx  

JULES D

Your heal Your Gut Program is great my whole family are now eating EVERY thing from the program!! I'm so happy my husband and I am sharing the cooking. This has become a family thing!

ROBYN B

My jeans are swimming on me!!!

STACEY E

(more…)

 photo by a happy HYG'er

The votes are in, the #HYGers have had their say and Salmon Chowder has come out on top for the most popular gut healing recipe from my four week Heal Your Gut program!

It’s also a great way to up the anti-(inflammatories) on your Omega 3 quota too.

If time is of the essence you can make it ahead and enjoy the next day, giving a chance for the flavours to meld together even further.  It’s a hearty, comforting and satisfying bowl of deliciousness featuring beautiful pieces of salmon floating across a sea of creamy broth. It’s an ideal meal for the whole family too so you don’t have to just cook for one.

Why is gut health so important?

The gut is the gateway to your body and not only significantly influences your physical health, but it has a major impact on your mental health.  The stomach or gut is one of the key connections to your brain and emotional health and the health of your immune system.

The world within your gut is multifaceted and involves an interdependent relationship between living organisms called micro flora.  Micro flora is the complex, diverse microorganism species that live in your digestive tract. These organisms are also referred to as gut flora and are most easily understood as fitting into the categories of either "good bacteria" or "bad bacteria."

(more…)