Do you have a belly? Well this post is especially for you.

Today I'm tackling the common issue of bloating. There's absolutely no gloating when it comes to bloating; in fact it's actually quite common and a real pain for many people.  Usually a temporary thing, it can make life extremely uncomfortable and can contribute to plummeting confidence.

If you’re looking for an easy solution, something that’ll help beat that bloat and bring a smile to your face once more, there are a few foods that can help you fit comfortably into your jeans all day long.

Here are my top five flat belly foods and tummy-flattening snacks.

Cucumbers – are wonderful to help your tummy de-bloat and contain an antioxidant called quercetin which helps reduce swelling.  If you’ve tried intermittent fasting before and have looked at calories, you’ll know that cucumbers are absolutely golden. They’re also low on the glycaemic index table but are rich in water and fibre to keep us feeling full.  These lovely vegetables are your most easily digestible garden dweller too. Try my Cucumber Sailing Boats they are a fun finger food or weekend project.

Do you spend half your time at the grocery store looking at the nutritional properties of the food you might buy?

While this is something I do encourage, we often forget that even if we eat a certain amount of food, it doesn’t necessarily mean that we digest all of it. This is particularly true if you’re suffering from digestive issues. While you can be powering down the protein, zapping in the zinc and including all the iron, it doesn’t mean anything if you’re not absorbing it. After all, you are what you digest! 

While chowing down on raw salads sounds like a good idea in theory, those with a compromised gut can find raw foods hard to digest.  For great health, focusing on the digestibility of our food is a good place to start.

In traditional Chinese medicine, raw foods are actually considered too yin or ‘cold’ in nature which places a damper on digestive fire. Consuming foods that are hard-to-digest over long periods can burden and irritate the gut lining; causing more harm than good. They can wear down our epithelial cells and microvilli which are in place to help us consume foods without damaging the gut. If we keep damaging them, we have no hope of healing our precious little guts! 

By eating foods that are easier to digest, you can help create an environment that enables your cells to do the complex job of digestion. This also means you’ll be increasing your absorption and digestion of these foods.

Once I let go of the idea of salads being the be-all-and-end-all to healthy eating, my gut healing truly began. I really began to notice the difference that cooked and what I like to call, pre-digestible, foods were making to my health and energy levels.

If you’re looking for foods to ease your digestibility, I’ve written my go-to’s and no-go’s.

Spring loving, had me a blast.

Spring loving, happened so fast.

I met a girl, crazy for me.

Met a boy, cute as can ah… ahh... ahh… ahchoo!

Spring fever got you down?

While Spring brings with it a sense of lightness, florals and warmth for so many, for others, the only thing that comes to mind when I say spring is suffering with sneezes and sniffles – bless you!

If the very thought of seasonal change makes your nose itch and eyes water, you’re not alone. While you can plough through the anti-histamines, decongestants, tablets and sprays or even wear a mask to protect you from days with a high pollen count, there are easier ways to clear out seasonal allergies. And it all starts in one of my favorite places - the gut.

Today at Supercharged Food HQ, we’re talking about seasonal allergies and how looking after your gut can actually help you reduce your seasonal sniffles!  If you don’t believe me, let it be known that about 70-80% of your immune tissues actually live in the gut. This means that by looking after your gut you’re also caring for your immune system.

On the other hand (or other side of the soggy tissue), if you have problems with your gut, it can trigger immune-related conditions such as seasonal allergies.

So, if your gut health is compromised by, for example, consuming seven chocolate mud cakes and three bottles of wine for several weeks in a row, you can increase the inflammation in your body and worsen your reactions.  

Today I'm sharing my Supercharged Seasonal Food Guide.

Forget avocado and toast, Harry and Meghan and every female's love-affair with Hugh Jackman after seeing the Greatest Showman, and say hello to another power couple; my 2-day Supercharge Your Gut Program and Supercharge Your Gut book. I know this is a big statement to make but I'm making it: they're bound to be your favourite conscious coupling for 2018 (book-pun totally intended). 

I'm so excited to be officially launching my 2-day Supercharge Your Gut Program alongside my brand new Supercharge Your Gut Book and can't wait to bring you along for the adventure.

Hey Lee, what’s your Supercharge Your Gut Program?

I thought you’d never ask!

My 2-day SYG Program is an uncomplicated online gut health program that's designed specifically for you – yes, you! It'll help restore and maintain your inner health so that you can experience complete wellness from head-to-toe, gain more energy and vitality, lose weight and feel healthier. Plus you'll have alot less of any uncomfortable gut symptoms.

The great part about it is that you only need to commit two days a week to maintain a healthy gut. It’s not time-consuming or a complicated drawn out program, just a super easy couple of days a week to implement into your weekly routine.

The SYG program provides step-by-step guidance on how to improve and maintain a healthy gut with delicious food to achieve enduring results. An the good news is that it's really affordable. For just $10 a week or $35 a month you can have your tumeric scrambled eggs and cancel anytime!

If you're not yet convinced, here are just two of the many testimonials we've received: 

Danielle C says: It's been an eventful body ride with ups and downs to which 8.6 kilo was dropped 1.8% body fat lost, many new habits have formed and a clearer happy tummy is proven for no tummy aces YAY!  It's the longest I've gone without booze for over a year! 
Natural foods taste incredibly sweet to me now. What a relief to cut out sugar!! It's encouraged at least 3-4 people around me to improve their diet. I can now know the correct way to fast for two days a week. So many delicious recipes that will stay in my food regime! 

Kaaren says: I realised that although my family do have a good diet (whole foods, grains fruit, veggies, not much junk food) we weren't having "enough" of  the good stuff. I started your program in September this year, my 11 year old daughter even asking me what was different about this diet. My reply was "this is how I grew up, eating all these foods  (the ratatouille reminded me of what my mum used to make) and this is how we are supposed to be eating",  however with our busy life I had forgotten what to do. I now feel fantastic and have reignited my passion for food and rarely have any side effects. 

When you sign up you’ll receive a welcome pack, two days of recipes and meal ideas delivered to your inbox, additional gut-loving recipes adapted to meet your specific needs, web videos and daily expert advice to keep you on track and encouraged.

You’ll also receive guided mediations that can be listened to where and whenever you need them. These are great to help you unwind and relax. I like to listen to them before I go to sleep as they send me into a very deep sleep. They truly instil positive, constructive messages to help relax and unwind your body and mind. Speaking of the body, I’ve also included a whole lot of yoga poses that are key for digestion. These will help alleviate symptoms such as bloating and constipation.

Oh, that does sound great... and what's this book you speak of?

Well, if you're ready to further your insight into all things gut health, this is the book for you. Supercharge Your Gut, the follow-up to the best-selling book Heal Your Gut is here, and it’s going to change your life forever. Get ready to sink your teeth into the latest gut research, over 100 gut-loving recipes and explore the ins and outs of our most influential body part.  Supercharge Your Gut offers a two day a week maintenance program that’ll set your gut health up for life.

Prebiotic Baked Tray from Supercharge Your Gut

Mocha and Banana Smoothie Bowl from Supercharge Your Gut

In a really easy-to-digest format, you'll discover just how to care for and improve your immune system, hormones, sleep, nervous system and more! Learn all about SIBO, histamines and that FODMAP diet that Claire is constantly going on about at work.

If you're ready to totally transform the way you feel from head-to-gut-to-toe, these two tools are exactly what you need.

And just incase you need more convincing, I'm going to share with you a delicious recipe from my latest and greatest, Supercharge Your Gut.

My turmeric scrambled eggs are perfect for easy breakfasts, late summer dinners and everything in between. Plus, if this recipe is anything to go by, you’ll find that the recipes in both the program and the book are equally nourishing, tasty, simple to make and easily digestible. All recipes are gluten, wheat, dairy, yeast and sugar-free and include wholefood ingredients that can be found in your local supermarket or healthy grocer. I've included recipes for delicious, nutritious, easily digestible meals like nutrient-packed smoothies, soothing soups, healing broths, comforting mashes, bowls, crockpot meals and stews, easy to digest dinner dishes and desserts that'll nourish your body and leave you satiated.

Make a two-day commitment to the health of your gut and you'll be surprised at how good you can feel.  I hope you will join me in making your gut healthy and happy today via the program or grab a copy of Supercharge Your Gut.

If you're not yet convinced, you'll have to give my delicious Turmeric Scrambled Eggs a whirl, they're scrumdidiliumptious.

Turmeric Scrambled Eggs

Serves 2

Ingredients:

• 2 TBS olive oil or coconut oil
• 3 cloves of garlic, minced
• 1 small brown onion, chopped
• 4 eggs whisked
• 1 TBS wheat-free tamari
• ½ tsp cumin powder
• 2 tsps turmeric or to taste
• 2 TBS nutritonal yeast flakes
• Fresh Basil to serve

Method:

Sauté garlic and onion in frying pan until translucent.
Add in eggs, and stir and then add tamari and spices.
Cook for about 5-7 minutes continuously stirring.
Sprinkle with nutritional yeast and torn basil to serve.

Whether it’s school holidays, university break or annual leave, I think it’s safe to say we’re all dreaming about that desired mid-year break. Travelling to a tropical destination may not be in the cards for all of us this year, so why not create a holiday in your very own home instead?  You can do it on any day of the week, depending upon your schedule.

Join me on our very own: Healthy 'staycation'! You’ve earned it and I'm going to show you how to transform your house into the health retreat you’ve always desired. Get ready to roll out those yoga mats, light some candles and welcome yourself to your very own health retreat at home. Try it one day this week.  

Let's take a deep breath before we dive in, shall we?

First thing’s first, let’s establish some ground rules. Going to a health retreat takes you out of your everyday life and brings you into a state of tranquility. It's time to put the world on hold; don't worry, it'll still be there when you get back. No phones, no emails and no stress. Just for the day, and give yourself some time to re-charge.

G'day USA friends!

Today is the the day I get to share the happy news that my cookbook, Eat Right for Your Shape, is now available in the US.

You can click here to find out where.

Eat Right for Your Shape takes a brand new look at the ancient healing system of Ayurveda, where I show you how you can apply the healing system to your everyday life through delicious recipes and inspired practices.

Originating in India, Ayurveda presents a holistic approach to wellness and living in harmony with yourself and your surroundings, through creating unity between mind, body, senses and soul. It looks at treating the individual rather than the disease or issue that they may have, to achieve good physical, mental, emotional and spiritual health.

This book is a practical guide on how to nurture yourself through balance, harmony and self- care. Eat Right for Your Shape covers eating habits, digestion, daily routines, yoga and meditation plus some of my favourite recipes!

The book starts with a questionnaire to help you establish your dosha or constitution. This helps you create a greater understanding of yourself and helps you understand what you should eat accordingly to improve your health. In this way, the book is a practical guide to eating correctly for your individual needs.

Following this is a chapter of some of my favourite basic yoga poses and breathing exercises to nurture your dosha, or shape, and to help correct doshic imbalances to create harmony, manage weight and restore health.

My book goes beyond just a tool used in the kitchen, it’s created with the sole intention to improve your everyday life. But don’t worry, that doesn’t mean I’ve skimped on the recipes! The recipes are created with simple and seasonal ingredients making them full of flavour and completely satisfying. 

The book is all about guiding principles rather than strict rules. Ayurveda isn’t a fad diet, it’s a holistic way of living. Eat Right for Your Shape will help bring your body back into balance so that you’ll become the size and shape you were always meant to be.

In other U.S News...

If you haven't heard about my other US release, my #1 Selling book, Heal Your Gut, is also available in the US! The book features 90 gut-loving recipes that aim to cleanse, restore and nourish your insides. Heal your Gut contains a four-week treatment program to improve your internal and external health.  

You can find out more about it here and order from online retailers.

Amazon

Barnes & Noble

IndieBound

Indigo 

It’s been such a fulfilling journey to bring both of these books into your hands.

I hope you'll love them and enjoy the recipes!

Lee xo

Lose weight, supercharge your energy and feel great with my brand new cookbook!

I’d love to introduce you to my latest book; one that is so close to my heart and part of my own weekly lifestyle. It’s called Fast Your Way to Wellness and it’s fast becoming my favourite book (please don’t tell the others). You can order a copy over here.

I like to think of the new book as one that can be read in conjunction with my bestseller Heal Your Gut; you can think of it as your very own all-in-one fasting resource. It’s the perfect read for everyone – from the fasting newbie to those who are committed to their own fasting regimes or even for the fasting curious.

Intermittent fasting, meaning a calorie reduction for two days a week, is scientifically proven to help you lose weight and improve your overall health. I want to show you how fasting can fit in with your lifestyle, how you can eat abundantly using real foods for fasting, and how you can enjoy your food too!  The most important thing is that you can fast on wholefoods and make it a healthy fasting day instead of reaching for low calorie junk food.

As I’m sure you’re aware by now, I’m all about good gut health! If you want to feel your best physically and emotionally (and let’s be honest – who doesn’t?) gut health is key. Eating fibre rich veggies, digestible foods and sipping on delicious drinks and smoothies are all amazing ways to keep your gut health at bay but sometimes, your digestive system also needs a bit more of a rest.  This is where intermittent fasting comes in. Intermittent fasting gives your body some time to heal, so it can carry on being supercharged and fabulous!  Dramatically reducing calories on two days per week not only kick-starts weight loss, but also rejuvenates the body’s systems, repairs cells and restores vitality.

Here are just a few facts to show you why I live by intermittent fasting:

It reduces blood pressure, reduces inflammation, increases fat burning, improves beneficial gut bacteria and normalises your hunger hormone for better appetite control.

Coming from someone who’s personally experienced autoimmune issues, I’ve seen how much I’ve benefited from intermittent fasting.

When writing Fast Your Way to Wellness, I was keen to share everything I know about fasting and health with you and, most importantly get you on your way to looking and feeling the best that you can naturally.

The book is a gentle guide to different fasting methods to suit your own plans. I share my personal tips for what I do when I get cravings, how I manage my portion sizes and what foods are best for fasting and non-fasting days. I’ve created over ninety new delicious recipes to nourish and sustain you throughout your fast days and keep you motivated.

While many ‘fasters’ often eat low-calorie junk foods or skip meals altogether, Fast Your Way to Wellness provides easy and flavourful meals that will keep you satisfied and happy.  My tasty, nutritious recipes for breakfast, lunch, dinner and portable snacks include calorie counts, and the menu plans will help get you in the swing of planning your fasting days so they sail by effortlessly. You'll reap the benefits of increased energy and vitality — the bonus will be watching those numbers on the bathroom scale go down, and stay down.

One of my favourite new recipes from the book is a Mint and Ginger Prawns with Coleslaw.  Prawns are delicious summertime food, packed with protein to fill you up. In fact, did you know they have approximately the same amount of protein as chicken or beef, yet half the calories? This means they’re ideal for a fast day!

At only 202 calories per serve (846kJ), it just shows that fasting can be satisfying to your tummy and tastebuds.

Prawn, Mint and Ginger Prawns with Coleslaw

Serves 2

• 1 small carrot, grated
• 180 g (61/4 oz/1/4 small) cabbage, finely shredded
• 180 g (61/4 oz/1/4 small) red cabbage, finely shredded
• 2 kale leaves, stalks removed, roughly chopped or torn
• 1 spring onion (scallion), thinly sliced
• 1 teaspoon extra virgin olive oil
• 150 g (51/2 oz/10 medium) peeled and deveined prawns (shrimp), tails left intact
• mint leaves, to serve

Dressing

• 1 teaspoon finely grated lime zest
• 1 teaspoon lime juice
• 1 teaspoon grated ginger
• 1 garlic clove, crushed
• 2 teaspoons wheat-free tamari
• 1 teaspoon sesame oil
• 1 tablespoon finely chopped mint

Combine all the dressing ingredients in a small jar, then seal and shake well.

Combine the carrot, cabbages, kale and spring onion in a serving bowl.

Heat the oil in a medium frying pan over medium heat. Add the prawns
and cook for 1–2 minutes on each side, until cooked through.

Put the prawns on top of the vegetables, pour over the dressing and serve topped with the mint leaves.

You can purchase the book here.

Exciting announcement!

I'm proud to announce that we're running our first ever FREE Supercharge Your Gut online summit.

We’ve brought together over thirty GUT experts from all around the world, to share with you the latest information, developments and gut health strategies for a happy and healthy gut. 

We've chosen speakers who are at the top of their game … who live and breathe everything they are teaching ..... and who will be bringing enormous amounts of value to you. 

Lee xo 

Hello U.S and Canadian friends 🙂

I'm so happy to announce that my #1 Selling book, Heal Your Gut, is now available for pre-order in America and Canada.

The book features 90 gut-loving recipes that aim to cleanse, restore and nourish your insides.  It features a four-week treatment program and a natural cleansing regime that will have your insides happy and smiling and your energy levels though the roof!

I'll be heading to the US in October and will be doing events in New York and LA and I absolutely cannot wait to meet everyone in person so stay tuned for event times and locations.

From the bottom of my heart and my healed gut, I thank you so much for your support and hope that you'll love this book just as much as I do.

It's been such a fulfilling journey to bring this book into your hands and I’m so excited to share everything I have learnt along the way with you.

You can pre-order the Heal Your Gut book now at these retailers;

Amazon

Barnes & Noble

IndieBound

Indigo 

Want to improve your mood?  Did you know that food may be a significant piece of the puzzle?  

The science behind food's effect on mood comes down to chemical and physiological changes in our brain structure which can lead to altered behaviour. Today I'm sharing my favourite mood foods that have been proven to alter your metabolism and brain chemistry, ultimately affecting your energy level and mood.

There is so much hope for your mood in food! The science is showing that you can literally eat your way to happiness, so here are some of my top picks for foods that can boost your emotional health...

Fish oils

A 2012 study reveals that fish oil increases transmission of serotonin in the brain which controls emotion. Because of their ability to increase serotonin levels, fish oils are a lovely mood food to include in your diet. Sardines are my all time favourite source of omega-3 fatty acids and are an affordable and potent source of mood boosting fish oils. Try them in my smashed sardines with avocado on quinoa and flaxseed loaf for your next breakky option.

Brazil nuts

Did you know that brazil nuts are the richest source of the mineral selenium, which helps combat depression? Studies have shown that a small handful of brazil nuts everyday can help improve your emotional health. I like to enjoy them as an on-the-go snack, or chopped and sprinkled over yogurt with grated dark chocolate. Enjoy a hit of happiness by throwing some extra brazil nuts in these delightful Coconut and almond bliss balls.

Broccoli

Broccoli is a staple veg in my diet. It’s rich in B vitamin folate, which is essential for a healthy mood. Low intakes of the B vitamin folate has been linked to depression, and the great news is that Vitamin B also promotes healthy hair and skin, which boosts your self confidence as your complexion glows. I like to steam broccoli and enjoy with white fish, or in a risotto. I also adore cramming in this mood boosting green in my earthy Broccoli soup.

Ginger

Ginger is a gorgeous warming root that has been shown to increase neurotransmitters in the brain. Neurotransmitters are chemicals used by brain cells to communicate with each other. They control your ability to focus, concentrate, remember, and regulate mood, cravings, addictions and sleep.

Ginger increases levels of these important brain chemicals, including dopamine, which is considered the “motivation molecule” that helps you get focused and be productive. It’s also in charge of your pleasure-reward system. Fresh ginger root (especially when sliced into a mug with hot water) also assists in stabilising anxiety and panic. One of my favourite ways to enjoy ginger is in my Stir fried ginger beef; a super speedy and delicious dinner mid week.

Blueberries

Blueberries can help prevent the release of cortisol, a hormone produced by the adrenal gland during stressful situations, that travels to the hippocampus (a major portion of your brain) and provides emotional responses. Berries can help control and counter the effects of this hormone’s impact on your mood.

Berries are loaded with anthocyanidins, known to boost brain function and antioxidants, which promote brain and nervous system health. Berries are also low in sugar and calories, so pile them on! Enjoy a boost of blueberries in this super antioxidant filled Blueberry and Kakadu plum ice cream which will impress your guests with its unique blend of superfood flavours.

Here's to eating your way to a happy mood!

I've come out of hibernation to share a recipe from one of my  favourite health coaches Madeleine Shaw.  

This recipe is from her new book Ready Steady Glow which is full of show stopping recipes that are bursting with flavour and goodness.   

This gorgeous recipe not only tastes delicious but is perfect for those Autumn days when it's still warm outside but the evenings are starting to feel a little chilly on the extremities. 

Nothing quite compares to a warming stew. It’s no secret that I have an ongoing love affair with slow cooking; I just love the way this style of cooking transforms even less-popular cuts of meat into restaurant-worthy meals that continue to improve with age.

You can switch it up to and if you fancy a change, this recipe works just as well with lamb.

Designed to be shared, it serves 2–3 people

Ingredients

1 tbsp coconut oil or butter
2 red onions, finely sliced
3 tsp ground cumin
2 tsp ground coriander
2 tsp ground cinnamon
½ tsp cayenne
4 garlic cloves, crushed
½ tsp turmeric
500ml beef stock or chicken stock
400g stewing beef or lamb, cut into inch cubes
2 carrots, cut lengthways into 5cm chunks
100g green beans
grated zest of 1 lemon
50g toasted pine nuts

Spiced tahini yoghurt

3 tbsp tahini
150g Greek yogurt
juice of ½ lemon (2 tbsp)
1 garlic clove, crushed
½ tsp chilli flakes
1 tbsp chopped fresh mint leaves, plus extra for serving
salt, to taste

Method

Heat the oil or butter in a pan, add the onions and cook for 5 minutes. Add in the cumin, coriander, cinnamon, cayenne, garlic and turmeric and a few tablespoons of the stock – to prevent the spices burning. Stir well for 30 seconds until fragrant, then add in the meat and brown it for 30 seconds. Throw in the carrots and pour in the remaining stock, bring to a boil then reduce to a low simmer and cook with the lid on for 1½ hours. After this time, add in the green beans and cook for a further 10 minutes.

To make the tahini yogurt, mix the ingredients together well with a pinch of salt. Finish off the beef by sprinkling it with the lemon zest and pine nuts and serve with a dollop of tahini yogurt and some extra fresh mint leaves.

Happy Hibernating!

Lee x