Did you know that digestion is the foundation of your health? You can eat the healthiest food in the world, but if your gut is inflamed or unhealthy, the nutrients from all that wonderful food will not get processed nor be properly absorbed by your body.

Did you also know that your belly actually communicates with your central nervous system? This connection is called the brain-gut axis. The gut is often called your second brain because it contains hundreds of millions of neurons – more neurons than are contained in your spinal chord. Your belly is also deeply connected with your intuition because it is a way in which you perceive and read the world, but you do it without thoughts, obviously, because it is not happening in your brain. What you instead experience is a “feeling” – your intuition.  This is still as valid and powerful as what your brain is experiencing, but it is something that we often overlook, especially if our digestion is already making us feel lousy. But just think how it would be if you could more deeply use this part of your body and your intuition to more accurately make decisions on a daily basis, and in all areas of your life.

So, what’s going on in there? As a human being we have 1 trilion cells in our body and there are 9 trillion bacteria living within us! This is a true example of a symbiotic relationship. Here we are living in concert with bacteria in our body and they are there for a reason. We have a mutual relationship with the good bacteria living within us, where they get some major nutrition from us, and in return they give us some much needed vitamins and make sure no other organisms take up residence in there. Human breast milk is one of the first ways babies get inoculated with good bacteria.

The gut-brain axis is very important because the bacteria you harbour, whether good or bad, communicates with your brain. This means that friendly bacteria can send messages about what they want to eat, but it also means that bad bacteria also send messages. So if  you’ve ever tried to give up sugar and found yourself raiding the pantry the very next day… it has nothing to do with will power. It’s because you are not totally in control of your food choices…

Your intestinal flora plays a major role in the cravings and inklings you have for various foods. Parasites, pathogenic bacteria and yeast, like candida like to eat simple sugars. Friendly bacteria like lacti-vasili like to eat fibre, whole fruits, vegetables, and grains. Conveniently the friendly flora help us to digest these foods more fully, which increases our nutrient uptake and absorption. Just imagine how much better you could feel by properly balancing and rebuilding your intestinal eco-system.

The intestinal tract not only digests and absorbs food, it also filters and protects you from damaging substances, pathogenic bacteria, wastes, toxins and chemicals – that is, if it is working properly! Remember, you can eat the healthiest food in the world but if your gut is inflamed or unhealthy the nutrients will not get processed and absorbed properly by your body. And an inflamed intestinal tract is a harbour for bad bacteria.

Friendly bacteria need the right food to grow and to thrive in the intestines. When they are thriving they keep pathogenic bacteria and parasites out. So foods like vegetables, fruits, whole grains, beans promote the growth of probiotics. Fast foods, processed foods, alcohol, sugar, coffee all promote the growth of bad bacteria.

If your probiotic balance is off you are more suseptible to infections, sleep disturbances, stress, constipation, diaohrea, heart burn, GERD IBS, Chrohn’s, colitis, asthma, allergies, PMS, anxiety and depression. So you can see how important the proper intestinal eco system is for your overall health.

Remember, your nervous system should be bathed in minerals in order to keep calm and functioning. Once we run out of our mineral reserves our nervous system becomes frayed and we start craving fats to build some insulation around the nervous system, when really what is more useful in this situation is deep nourishment, minerals and building your mineral reserves.

When you get full nutrition from your food, this is what you will experience: feeling calm, collected, freely able to feel emotions without the need to stuff them down, no anxiety, and access to being able to move those emotions through your body.

When you are fully “nutritionalised” people look at you and wonder, why you are so grounded? They want to know what your secret is, and the best part is that you get tonnes of energy!

So, how can can you feel better and help heal your digestion?

Probiotic supplements are one way, and many people achieve good results with them. However, they are made in a laboratory and often have to be taken in large quantities to be effective.  But the great news is there are some wonderful natural whole food forms of probiotics that can be bought or made at home: raw, unpasturised fermented vegetables. Most people think of fermentation just as a food preservation thing – actually, it is one of the oldest forms of food preservation that we know of, and a fantastic healing technique as well!

What’s one of the most versatile healing foods of the fermented variety? Sauerkraut, which is cabbage, usually mixed with salt. It supports digestion, helps you become more alkaline and is filled with live probiotics that implant in your system so that when you are not eating it you are still getting the benefits.

If you’re ready for some spontaneous healing try a couple of spoonfuls of sauerkraut once per day for 30 days and allow your body to become inoculated with the right bacteria and see what happens. Just note that it must be “raw and unpasturised” sauerkraut to be effective.

To your internal health!

P.S. If you are struggling to balance your digestion and energy levels please contact me for a complimentary 45min “Love Your Body, Love Your Life” Breakthrough session. During this session I can help you pinpoint the exact areas in your life where you are unknowingly adding to digestive problems or losing energy and what to do to re-ignite it. Click on this link to be taken directly to my online appointment scheduler:

and book your complimentary session now. This is also a great way to find out what it might be like to work with me further in my 3 Month One-on-One Coaching Program!

As the end of 2011 draws to a close, I want to drop the bright, happy, shiny face for a moment and ‘fess up. 2011 was the worst emotional rollercoaster I’ve ever been on, and boy am I glad it’s coming to an end!

As I sit here though, knowing I’ve turned my corner, drawn my line in the sand, and am completely ready to embrace the wonder and magic of a new year, even I’m kind of amazed that I got through this last one without pills, Prozac or piling on the pounds.

There were days I went to bed balling my eyes out and woke up the next morning still crying. Days I didn’t think it was possible to get out of bed, let alone function and be the mommy I needed to be to my two sweetheart children. Fleeting moments I wished big black holes existed and months that blurred into oblivion on no more than 4-5hrs of sleep per night. I even had my own “Eat, Pray, Love” moment of sliding down a mouldy shower recess, wailing and begging Spirit to show me how to do this, because I didn’t know anymore… more than once.

Being part of a relationship that sucks can do that to you – particularly the one we have with self.

Two things got me through this year 1) a commitment to feeding my body what I’d already (thankfully) worked out she does best with… and 2) realising the thoughts I fed myself each day were just as important.

For me the second was definitely the trickier of the two and actually became part of the biggest lesson I learned this year – that self-acceptance is a process, not an event, and by creating a different script of how I spoke to myself, life could become full of so much more joy, grace and ease – yeaaaahhh, Baby!!

I love this quote:

“Thought is the sculptor who can create the person you want to be.”
~ Henry David Thoreau

I want you to face this one head on. If you’re longing for a different body or a different life, there comes a point when you’re going to have to decide, “do these belief patterns, or thought patterns I have serve me, or are they hindering me. Are these beliefs empowering me and inspiring me to live my purpose or are they keeping me in that negative downward spiral where I feel like I’m not good enough, smart enough, thin enough, pretty enough, or successful enough?”

Something I discovered a while ago that is so important for anyone trying to create the body, or life, they long for is to trust yourself and believe that you are worthy of a joyful life. If you believe you are worthy of feeling good, vital, whole, healthy and sexy, then you are not going to want to stuff your body full of things that make you look and feel like CRAP!

Now I understand it can be really hard to accept that an over-weight, out of shape, cellulite ridden body is worthy… We think NO WAY! I can’t accept that, because if I do I’ll become lazy. I’ll just lie around and eat even more. But the truth is that when we accept ourselves as we are, exactly as we are, then all of a sudden we want to take great care of ourselves – we want to nurture ourselves. Think for a moment of a child that you love. When you love a child, you naturally want to take amazingly good care of that child, don’t you?

Well, I want you to start appreciating your body in exactly the same way, and when you do, your body will start to respond the way you want her to.

Remember your body takes what you say to it personally, so you need to give it positive encouragement, and talk to it the way you would a child that you are a parental figure for, someone that you love and care about – and when you do you’ll find that change comes about a lot faster.

Unfortunately most of us talk to ourselves in ways that we wouldn’t talk to our worst enemy. But if you’re constantly criticising yourself you’re going to feel bad, right? And what do we want to do when we feel bad? We want to eat – usually all those things that we know are just going to make us feel worse! What if you started speaking to yourself as you would to your best friend? Imagine what kind of change that would make for you!

I’d also like you to try this on for size –  if you’re trying to release weight, forget about the weight, and rather concentrate on what you want to create instead – your dream. When you get involved in that bigger idea, what was your problem (your weight, for instance) diminishes its hold on you, because you begin moving at a frequency that is much more compatible with a life you really want to live. Take a moment to think about what you’d love your life to be like and ask yourself, how can I make today a little more like that? What action steps can I start to take, today?

Remember, your weight might just be a symbol of what’s weighing you down, of what feels heavy and draining to you. Take some time to look at your life and think about what is missing. What makes you feel fulfilled that you’re not doing or having?

When we deny our soul’s passion, when we are not living our dreams, and not living up to our own potential – that is when dis-ease manifests. As we move into 2012, I want you to remember you are so much more than your body, and so much more than a number on a scale… and it starts with loving who you are, and doing more of what you love!

If you are ready to make 2012 YOUR year, the year you do things differently and release the weight and excuses holding you back from living a life you love (for good!), then NOW is the time to sign up for my new 3mth program!

One of things we all seem to desire more of is energy. We think “If only I had the energy, I could…”. At the same time having enough energy can feel like an exceptionally vague topic. It can be difficult to know if we have enough, and then how much could we really have – what’s possible?

It’s not always easy to gauge what good energy means because it feels different from one person to the next. So I’d like you to ask yourself this way, on a scale of 1-10 where 1 is none at all and 10 is absolute in your own estimation (ie. I can do everything I need and want to do with some left over), on average, how would you rate your current energy levels? Once you have your number consider this: if your energy levels were improved by just 1 point on your scale what would be different in your life? How would you feel? What could you put that energy into doing and creating, that you are not doing now?

Hmm, makes you think, doesn’t it?

What we do know for sure is that there’s a direct impact from the food we eat, and the way we live, on our energy levels. And when you take the time to “become aware” of how different foods make you feel after eating them (eg. do they make you feel sluggish, tired, wired, foggy, bloated, grounded, calm, alert, switched on, energised etc), you can start to figure out what foods make you feel great and those that don’t – do this often enough and you will intuitively know what your body needs to feel firing on all cylinders, and you’ll start to crave more and more of these “goodies”

I’d like to share with you some different aspects of good energy. First there are foods that will truly increase your energy and stamina. Then, there are foods that will help you maintain whatever energy you’ve got, and then there are specific foods and factors that will drain your energy.

The foods that help to impart the most energy and help you to maintain it are:

• Complex carbohydrates – this is because they break down to glucose, and glucose is the preferred fuel for your body. So enjoy complex carbohydrates in the form of whole grains (experiment with sticking to gluten free grains such as brown rice, quinoa, amaranth, buckwheat, millet), beans and legumes, nuts and seeds and all vegetables. Each of these foods help to impart energy – they contain lots of vitamins & minerals, water, fibre and other co-factors that help to not only give us lots of energy but also help us maintain whatever energy we have, so our levels can stay stable throughout the day

I know many of you worry about eating too many carbohydrates because of the calories they contain – calories after all are energy, right? Well, it really depends on the type of calorie. Complex carbs, are not empty ones, refined carbs, on the other hand are. Experiment with the amount and variety of complex carbohydrates you eat and begin to become aware of how they make your body, mind and mood feel – over time you’ll become aware of the amount that’s just right for you.

• Incorporate more berries, as they have lots of vitamins and other phytonutrients to help sustain energy

• It’s really important to have quality fats in the diet, since poor quality fats will drain energy and not consuming enough of the good ones will leave you feeling unsatiated and hungry for more… usually for the naughty stuff  ;) Poor quality fats come in the form of hydrogenated or partially hydrogenated oils and refined vegetable oils – so use only unrefined vegetable oil (such as olive, sesame or sunflower oil), good quality butter, coconut oil, as well as fresh polyunsaturated fatty acids, like the omega 3s and the omega 6s; putting special emphasis on the omega 3 fatty acids (such as almonds, chia seeds, avocados and salmon) to help stabilise and maintain your energy levels throughout the day

• Drinking lots of quality water is absolutely foundational to keeping the body hydrated and energised. If at any time during the day you realise your energy is starting to drop, drink a full glass of water – add a few electrolytes to it in the form of freshly squeezed lemon or lime juice and notice if that helps to make a difference (Electrolytes are minerals in your blood and other body fluids that carry an electric charge. It is important for the balance of electrolytes in your body to be maintained, because they affect the amount of water in your body, blood pH, muscle action, and other important processes… so if you feel your energy start to lag, adding lemon or lime juice to your water might just do the trick!)

Foods and factors that are energy draining:

• Refined and processed foods drain our energy. They can seem as though they are giving us quick energy, however just as quickly as the blood sugar rises, it will drop, and long term you will feel less energetic

• Overeating and under-eating has a great impact on energy levels. Moderate eating and eating to the point of satiety vs to the point of fullness is a much better way to ensure energy levels are maintained and kept strong throughout the day. For example, adding some avocado and an extra drizzle of olive oil to a meal will help you feel satiated more quickly and when you can put your fork down at this point, you will eat less overall and fell more energised for it

• Stress. Consider how you feel when you are having a stressful day or are at a stressful point in your life – you have probably noticed that your energy has not been as vital as you know it to be. Stress is clearly a factor that will drain our energy – so anything we can do in the form of stress management will help support and maintain good energy

• The last factor I want to mention that can be a #1 cause of  draining energy, that most people don’t even think about, are toxic relationships and toxic environments – it is so important to consider creating environments in which you feel calm, stable, grounded and joyful!

So, what action step could you take in the next 5 mins that would help support you in having more energy? For example, grabbing a glass of water with lemon, or firing off a quick email so you no longer have to think about something on your “To Do” list. Consider what you could do on a daily basis to support your energy and vitality increasing.

Here’s to creating vibrantly fuelled days!

PS: If you are struggling to increase or balance your energy levels please contact me for a complimentary 45min “Love Your Body, Love Your Life” Breakthrough session. During this session I can help you pinpoint the exact areas in your life where you are unknowingly losing energy and what to do to re-ignite it. Click on this link to be taken directly to my online appointment scheduler:

and book your complimentary session now. This is also a great way to find out what it might be like to work with me further in my 3 Month One-on-One Coaching Program!

Sugar is perfectly designed to hook us in. Just about everything sugary looks and smells irresistable and it has a similar effect on the brain to pain-killing drugs like morphine and other opiates (such as heroin). These types of drugs produce an almost instant feeling of pleasure, calm and satisfaction, at least initially, making them incredibly addictive.

For many of us sugar isn’t seen as the problem – it’s the answer: the answer to our sorrows, our lack of energy, and our boredom. For many of us this began in childhood when we were rewarded with sweets when we accomplished something deemed worthy, offered a little chocolate when we’d hurt ourselves or were feeling sad, and showered with sugary treats when loved ones came to visit. Often it is not the sugar we’re enjoying but the comfort we associate with it. The next time a sugar craving hits try this exercise:

Step 1: Instead of just stuffing a sweet into your mouth without thinking about it, stop and ask yourself what am I really craving?

Step 2: Describe the craving by speaking it out loud or write about it in your journal.

Step 3: Ask yourself these questions:

• How do I feel right now? For example “tired, stressed, bored, lonely, angry, mad, sad, confused, totally happy”
• What am I really hungry for?
• What is my intention with eating this sweet?

Step 4: After answering these questions, decide if you still want the sweet.

Step 5: If you decide yes, choose the best possible version/quality of the sweet, AND really ENJOY it!

This is a very powerful exercise. Often simply taking the time to listen to our body and what it is really asking for is enough to help us realise that sugar is not the answer. Usually when we think about it, after the initial comfort wears off, we remember that it makes us feel worse, our stomach more bloated and our energy deflated.

OK! So, how do I stop eating it, even when I know I shouldn’t?!

Here are 10 Tips for Conquering Sugar Cravings:

1. Drink water - before giving into a craving sit down and drink a full glass of water, wait 30 seconds and then see if the craving has diminished or gone away.
2. Eat sweet vegetables – certain vegetables like sweet potatoes, yams, pumpkin/squash, carrots, onions and beets have a deep, sweet flavour when cooked. Eating a lot of these sweet veggies will satisfy your natural cravings for sweets and reduce cravings for sugary, processed junk food.
3. Reduce your caffeine intake – too much destabilises your blood-sugar making cravings more frequent.
4. Get more sleep – when your body is tired and stressed out it will crave more energy in the quickest and most convenient form it can lay its hands on – SUGAR!
5. Experiment with the amount of animal protein you eat – too little protein can lead to low energy and a variety of cravings. Too much, on the other hand, can also lead to cravings for sugar as the body tries to balance out something that is very “yang” (eg. meat) with its “yin” opposite – sugar. If you suspect your cravings for sugar might be due to too little protein, try having a slice of chicken or some nuts to banish the urge for sugar.
6. Experiment with spices – cinnamon can actually reduce blood-sugar levels (and therefore hunger and cravings) and bad cholesterol. It’s also an anti-inflammatory so it can help with aches and pains.
7. Chew your food - chewing releases the natural sugars in food. Most people only chew 2-3x per bite. Experiment with chewing each bite 20-30 times. This will help you build an awareness around what you eat and how it makes you feel.
8. Eat more “good” fats – good fats are like the anti-sugar. In the same way that sugar gives you premature wrinkles, makes you hungry and causes you to gain weight, good fat will take years off your face, banish your hunger and sugar cravings and help you whittle down your waist. Good fat slows the rate at which sugar hits your bloodstream, allowing your blood-sugar levels to remain steady. Always avoid the “low-fat or diet” versions of anything because they are either full of sugar or low-calorie artificial sweeteners.
9. Find physical exercise that you love – exercise balances out blood-sugar and floods the body with feel good hormones. Exercise is an ideal way to release built up physical tension instead trying to alleviate it with sugar, which only serves to anaesthetise the body.
10. Slow down and find nourishment in non-food ways – here are some examples:

• Get a hug or a kiss from a loved one
• Pamper yourself with a home-made treat (see my “Video: How to Make Your Own Spa Quality Body Scrub”)
• Take a nap
• Connect with nature
• Watch your favourite movie or read a book
• Visualise your dream life and take the next step toward making it a reality!

These tips work. But if you’re still struggling to achieve the level of energy, body confidence and mental clarity you know you need in order to live the life you truly want …or simply want to make it happen faster, then contact me directly at emma@fuelbodymind.com to discuss how we can make that a reality!

Thank you so much for reading. Here’s to helping you find what fuels you!

There has been some amazing research in the last few years about the effect of sugar on the body. And yes, it really IS THAT BAD for you! Not only does eating too much sugar lead to obesity, diabetes and tooth decay, even a small amount is one of the biggest contributors to low energy and feelings of being overwhelmed – it has even been scientifically linked to depression.

Unfortunately there has been so much focus in recent years on fat as a culprit in disease that many people have lost sight of the dangers of sugar.

Please Listen Up… White sugar and artificial sweeteners are corrosive to everyone’s health and well-being, but for those of us who are already stressed and tired (and who doesn’t that include these days?) – they are poison.

Why? Because unlike the sugar that occurs naturally as a simple carbohydrate in foods such as grains, beans, vegetables and fruit, refined table sugar lacks vitamins, minerals and fibre, and thus requires extra effort from the body to digest. In fact the body must deplete its own store of minerals and enzymes in order to absorb refined sugar properly. Therefore, instead of providing the body with nutrition, it creates deficiency.

White sugar disrupts key physiological systems, putting the body on a roller coaster of unnatural and extremely taxing highs and lows, leaving us exhausted. And artificial sweeteners, yes those ones marketed as the “healthier, no calorie or fat free” option, trick the body into over-eating and have toxic side effects – both of which make us fat!

Sugar qualifies as an addictive substance for 2 reasons:
1) Eating even a small amount creates a desire for more.
2) Suddenly quitting causes withdrawal symptoms such as headaches, mood swings, cravings and fatigue.

If you’re still thinking, “But there’s just no way I can give it up”, here are some scary facts from Nancy Appleton’s Lick the Sugar Habit for extra motivation:

• Sugar can suppress the immune system
• Sugar feeds cancer cells and has been linked to breast, ovarian, prostate, and rectal cancer
• Sugar can weaken eyesight and cause premature skin aging
• Sugar can cause premature aging in general and increase your risk of Alzheimer’s disease
• Sugar can cause autoimmune diseases, arthritis, asthma, heart disease, migraines, and multiple sclerosis

A few other names for refined sugar are: brown sugar, sucrose, glucose, maltose, grape sugar, cane sugar, corn syrup, high-fructose, corn syrup, corn sugar, fruit juice concentrate, sorbitol, caramel, carob syrup, maltodextrin, dextran, dextrose, and sorghum syrup.

And although artificial sweeteners do not necessarily trigger the same kind of harmful hormonal cascade as white and processed sugars do, the chemicals in them are equally harmful. For instance, aspartame (the generic name of NutraSweet and Equal) is a dangerous food additive that has been shown to trigger or worsen epilepsy, Parkinson’s Disease, and brain tumors. And although Splenda claims to be made from sugar, it is made by chlorinating sugar. This means if you use Splenda, you are essentially dumping chlorine into your coffee, or tea… yikes!

OK, now that I have your attention… What Are Some Alternatives?

• Agave Nectar: is a natural liquid sweetener made from the juice of the agave cactus. It is 1.4 times sweeter than refined sugar, but does not create a “sugar rush”, and is much less disturbing to the body’s blood sugar levels than white sugar.
• Barley Malt/Barley Malt Syrup: is considered to be one of the healthiest sweeteners in the natural food industry. It is made from the soaking, sprouting, mashing, cooking and roasting of barley and the final product is more a whole food than many other sweeteners.
• Birch Sugar: also refered to as Xylitol, this natural sugar substitute can be made from tree fibre or corncobs, and occurs naturally in many fruits and mushrooms. Birch sugar is sweet, yet low on the glycemic index. Although it is a pure carbohydrate, it metabolises very slowly, so can be used by those with  diabetes and hypoglycemia. It has 40% lower calories than sugar, prevents tooth decay and even repairs tooth enamel.
• Brown Rice Syrup: consists of brown rice that has been ground and cooked. It tastes like moderately sweet butterscotch. However it does contain some glucose so diabetics should avoid using this sweetener.
• Date Sugar: consists of finely ground, dehydrated dates, utilising this fruit’s vitamin, mineral and fibre content. Can be used as a direct replacement for sugar, and comes in a granulated form.
• Honey (Raw): one of the oldest natural sweeteners, honey is sweeter than sugar and depending on the plant source can have a range of flavours. Raw honey contains small amounts of enzymes, minerals and vitamins. Special Note: Raw honey should not be given to infants as they lack sufficient stomach acid to deactivate bacteria spores.
• Maple syrup: is made from boiled down maple tree sap and contains many minerals. It adds a pleasant flavour to foods and is great for baking. Just be sure to buy 100% pure maple syrup, and not maple-flavoured corn syrup.
• Maple sugar: is created when maple tree sap is boiled for longer than is needed to create maple syrup. Once most of the water has evaporated, all that is left is the solid sugar. Maple sugar is about twice as sweet as standard granulated sugar (which means you can use much less), but is much less refined.
• Molasses: is probably the most nutritious sweetener. It is derived from sugar cane or sugar beet, and is made by a process of clarifying and blending the extracted juices. The longer the juice is boiled, the less sweet, more nutritious, and darker it becomes. Molasses imparts a very distinct flavour to food. Blackstrap molasses, the most nutritious variety, is a good source of iron, calcium, magnesium and potassium.
• Rapadura: this brand-name product is made through a process of extracting juice from the sugar cane plant, evaporating the water from the juice and then grinding the mix into a fine powdery texture. Rapadura is an unrefined, organic product rich in vitamins and minerals.
• Stevia (green or brown): Native South Americans have used this leafy herb for centuries. The extract from stevia is 100 to 300 times sweeter than white sugar. It can be used in cooking, baking and beverages, does not affect blood sugar levels and has zero calories. Stevia is available in a powder or liquid form, but be sure to get the green or brown liquids or powders, because the white and clear versions are highly refined.
• Sucanat: Short for Sugar Cane Natural, this brand-name product consists of evaporated organic cane juice made through a mechanical rather than a chemical process; and thus is less refined, retaining many of sugarcane’s original vitamins and minerals. It has a grainy texture and can be used in place of white sugar.
• Vegetable glycerin: is a colourless, odorless liquid with a very sweet taste and the consistency of thick syrup. It is derived from coconut and palm oils. As a sweetener, it is ideal for candida sufferers because it does not contain sucrose.

Begin by replacing the refined sugar in your favourite recipes with these more natural alternatives (the right replacement ratios are easy to find on the internet). This is a good way to start weaning yourself off refined sugar and to begin dealing with a “sugar addiction”.

For more practical tips on how to let go of sugar, please stay tuned for Part II of this article where I will share with you “10 Steps for Conquering Sugar Cravings”.

Until then, here’s to finding the sweetness of life in other ways

I often get asked how can healthy eating not be a drag with children? We all want to feed our kids well, right? But often it’s so much easier just to make them “happy” with something we know they’ll eat and like ie. quick, convenient foods, such as pizza, pies, or pasta… than to spend extra time in the kitchen preparing fresh food that will probably be pushed away as soon as it’s placed on the table.

Yes, I know. New things have to look good and taste even better… or they bomb, and you’re left thinking why did I bother? Well, I’d like to reach out to you now, give you a big reassuring hug, and give you some very good reasons for wanting to make the effort…

By increasing the amount of raw and whole foods your children eat (and thereby reducing the amount of gluten, dairy, sugar, processed and refined foods in their diet) you can help to improve and even heal conditions such as:

• eczema and other skin conditions
• asthma
• persistent and regular colds and flus
• upset tummies and IBS
• insomnia/tiredness/lack of energy
• lack of concentration/irritability
• behavioural disorders such as ADD/ADHD

Yes – pretty big reasons for persisting and making the effort for you and your children.

The following is a list of ideas that you can use to “up the raw” at lunch, dinner and snack-time:

Rice Paper Rolls - (small or large, are bought in dry, round sheets and can be found in the asian section of supermarkets) filled with grated carrot, chopped tomatoes, baby spinach, basil or coriander (optional: thin slices of rare roast beef) served with a tamari/lime or sweet chilli dipping sauce

Nori Rolls – (flat sheets of seaweed) filled with left over brown rice and /or slices of avocado and raw veggie sticks (optional: asian style chicken tenderloins or tuna) served with tamari for dipping (Tamari is a Japanese soy sauce and can be found wheat/gluten free)

Gluten-free Spaghetti tossed with lots of fresh ripe chopped tomatoes, garlic, finely shredded raw zucchini, carrot, capsicum and/or beets and fresh basil, drizzled with olive oil and lemon juice

Edamame in a pod - edible whole soybean found in frozen food section, defrosted or lightly steamed and sprinkled with sea salt

Hummus & raw veggie sticks

Carrot & Raisin Salad – 2 carrots (grated), handful raisins, splash of apple cider vinegar, splash of tamari and olive oil to taste. Mix all ingredients together. So quick and easy, this is something the kids could proudly make for mummy

Guacomole with gluten free Seaweed Crackers

Rice Cakes with Tahini (Sesame seed paste) or Nut Butters such as almond or cashew butter – look out for the organic kind in health food stores

Baked Sweet Potato Chips – ok, these are not raw, but a fun way to get more veggies into the kids: slice sweet potatoes or beets and place on baking tray for 20-25 mins in a hot oven

Fresh seasonal fruit pre-cut and presented in a fun way to make it easy for them to help themselves

Raw Sweet Citrus Balls

• 1/4 cup organic raw almond butter
• 3 pitted organic medjool dates
• 2 large pieces of organic dried mango
• 1 teaspoon of grated fresh ginger
• 1/2 teaspoon organic lemon rind
• 1/2 teaspoon organic orange rind

Blend all ingredients together in a food processor, until it becomes a paste. Shape into little balls. Store them in the freezer.

Tips: Don’t get disheartened when they screw their little noses up and start to protest – just keep trying. They will not love everything the first time you put it in front of them – what’s important is not to cave! Initially insist they at least try a few new things, together on a plate of food they are used to.. little by little fill their plate with more and more raw food. If they’re hungry enough, I promise you it WILL taste good and they will eat it

Pack a picnic. Children see outings as adventures and if you combine new food with a fun experience they are more likely to have a positive attitude regarding the food. Consider taking them to the zoo or a local outdoor swimming pool. After they’ve run around and worked up a good and healthy appetite you can bring out the picnic basket. They’ll be so famished that they’ll welcome the food. They’ll also bring up the outing every time you serve the same foods at home… or you can stay put and simply spread out a picnic blanket on the lounge room floor.

Help them feel empowered by asking them to help you prepare the food, or go shopping with you and choose the ingredients. Explain how this way of eating is going to help them feel better, give them more energy, and help them concentrate so they can learn cool new things!

Do you have some more healthy food tips for kids you’d like to share? Would love to read them in the comments box below.

Here’s to fuelling happy kids!

Ok, so movies like “9 and a 1/2 weeks” have perhaps blurred the edges around the idea of the kitchen and its counter-tops being a completely clean and wholesome, dirt free area… but one place you definitely want to avoid getting dirty, so you can feel more vital and alive, is in your choice of fruits and vegetables.

***(Short on time? Go here for the Dirty Dozen and Clean 15 fruits and veggies list)***

Let me explain why. Once upon a time, all foods were “organic” ie. grown without synthetic pesticides, herbicides, chemical fertilisers or hormones. Then, around the time of WWII large-scale farming with chemicals began, as did the idea of food processing. Unfortunately large-scale farming works against the natural cycles of the earth, relying on chemicals to produce big returns. This process has depleted much of the world’s soil of its minerals and nutrients and the resulting produce (fruits, vegetables & animal foods) is not only deficient in nutrients, but also full of pollutants and agrochemicals.

Thankfully we have realised it’s time to appreciate the way our ancestors ate, and the benefits that organic foods provide – from protecting the environment to helping us stay slim and healthier.

Health Benefits of Organic Foods:

• More Nutrients: Studies show that fresh, organic produce contain more vitamins, minerals, enzymes and other micronutrients than intensively farmed produce

• Fertility Health: Pesticides found in conventionally grown foods have been shown to reduce fertility

• Immune System Protection: The chemicals in non-organic foods have been shown to  harm your immune system, leaving you more susceptible to illness and some forms of cancer

• Hormones and weight gain: New research has shown that some agricultural chemicals could actually be making you fat by interfering with your hormone levels

• Unknown effects of GMOs: Organic foods are never genetically modified

Best Organic Basics

Meat/Poultry:

• Organic beef comes from livestock that eats an organic diet, and spend part of their lives grazing on pasture grasses. That’s important, because studies show grass-fed meat has 60% more omega-3s and 200% more vitamin E.

• Likewise, organic chicken is healthier than non-organic chicken. One study found that it has 28 percent more omega-3 fatty acids.

Milk:

• Studies show that organic milk has 50% more vitamin E, 75% more beta-carotene, and 70% more omega-3 fatty acids than regular.

• Organic milk is also free of commonly used growth hormones, which increases infertility in cows and has been linked to prostate and breast cancers in humans.

Eggs:

• Organic chickens, like cows, spend a portion of their life grazing. That means that, along with their organic feed, they have access to the chicken’s food of choice, which is a cocktail of worms and grubs. And when animals eat their favorite foods and are not living in stressful, unnatural environment, humans benefit. According to a study from Penn State, eggs from grazing chickens have twice as much vitamin E, 40 percent more vitamin A, and 3 times as many omega-3s. Plus they taste better!

Although organic eggs usually costs a couple extra dollars per carton, compared to mass-produced conventional eggs, it’s a small price for the health of your body and planet.

Fruits and Vegetables

“Dirty Dozen” (downloadable version here)

• According to estimates by the Environmental Working Group  (the agency that developed the “Dirty Dozen” list) you can reduce your pesticide exposure by 80 percent simply by choosing organic versions of the following 12 fruits and vegetables: peaches, apples, sweet bell peppers, celery, nectarines, strawberries, cherries, kale, lettuce, imported grapes, carrots and pears.

• As a general rule with fruits and vegetables, when it comes to edible skins you’d be wise to choose organic.

“Clean 15″ (downloadable version here)

• These 15 fruits and vegetables were the lowest in pesticides, so it’s not as important to buy organic versions of them: onions, avocadoes, sweet corn, pineapples, mangoes, asparagus, sweet peas, kiwis, cabbage, eggplants, papayas, watermelon, broccoli, sweet potatoes, tomatoes

• Note that most of these fruits and vegetables are protected from pesticide contamination by their thick skins.

One of the most profound ways to experience the energetic nature of food (and what that can do for you!) is to notice the properties of organic food. The next time you have the choice, open up your awareness, and notice how organic food can make you feel more vital, energised and alive… and that the taste is actually cleaner and more flavourful than that non-organic “stuff”.

I know it’s not always possible, and yes, it can be more expensive or take more effort to find. Start slowly by swapping in a couple of foods at a time. Many supermarkets now have their own “organic produce” section. Have fun with it, perhaps take some time out and explore a new farmer’s market. Think of it as a treat that you and your family deserve. Know that by making a few adjustments to your food intake, you can dramatically improve the quality of your life and the way you feel.

Better quality food = better health… it’s really that simple

In this week’s post I’d like to show you how to turn one of nature’s superfoods – QUINOA – into a ROCKSTAR… quickly and easily at home, without any fancy equipment! By not cooking it, and choosing instead to “sprout” the quinoa seed, you can keep this superfood “raw” and turn it into a ROCKSTAR! How so? Well, quinoa is already considered a superfood because it is unusually high in “complete” protein. And we know the more raw foods you eat, the lower the burden on your body to produce the enzymes it needs, not only for digestion, but for practically everything. And while all raw foods contain enzymes, the most powerful enzyme-rich foods are those that are sprouted. Hence, sprouted quinoa = ROCKSTAR!

Keep reading below to find out what this means for belly bloat and for my Thai Quinoa Salad recipe:

Simply put, diets heavy in cooked, processed, and sugary foods, combined with the overuse of pharmaceutical drugs such as antibiotics, deplete your body’s ability to make enzymes. And enzyme deficiency results in poor digestion and poor nutrient absorption, which can lead to:

• Constipation
• Bloating
• Cramping
• Flatulence and belching
• Heartburn and acid reflux

So, if you want to reduce belly bloat, increase your raw food intake and get creative by turning this superfood into a ROCKSTAR!

As promised here’s my Thai Quinoa Salad recipe (serves 4-6 as a side dish):

1 cup quinoa (either cooked or sprouted!)

1 red bell pepper/capsicum, cored and cut into thin strips

1 carrot, peeled and shredded, or julienned

1 small cucumber, (peeled if not organic) sliced

1 small mango, peeled and diced

1/3 cup fresh thai basil leaves, torn

1/2 cup fresh cilantro/coriander

Thai Dressing

6 tbsp fresh lime juice

1 tsp maple syrup (or to taste)

1 tbsp asian fish sauce

1/2 tsp red chilli flakes (optional)

How to: In a large bowl, combine the quinoa (either already cooked, or sprouted), red bell pepper, carrot and cucumber and mix well.

Make the dressing by combining and whisking together those ingredients separately in a small bowl.

Add the dressing to the salad and toss. Gently mix in the mango, thai basil and cilantro.

Hope you enjoy! Would love to hear from you

Extra tip: enjoy a variation by making quinoa “wraps” using lettuce leaves.

Ever wake up early on a Sunday morning and think…hmmm, I could so easily go back to sleep right now… OR I could jump out of bed, embrace the day, and get some “stuff” done!

I opted for the latter this morning And before heading out the door for an early morning run I thought I’d “celebrate” getting out of bed with something that would make me feel even better and really rev up my morning. I decided to opt out of my usual Sunday morning treat – a little “pain au chocolat” (or 2 ), and see if I couldn’t whiz up a green smoothie with what I had in the fridge – hmmm, watermelon and spinach. Hadn’t tried that combo before, but thought why not? And it was gooood! Added a piece of grainy sourdough bread on the side, toasted and drizzled with a little tahini and ran out the door to U2′s “Beautiful Day” and Crazy Town’s “Butterfly” – felt like I was flying!

Made me forget all about beating myself up over what wasn’t so great about yesterday’s choices (one too many white wines and a honey crepe for dinner… ok, I was at a street fair) and instead of thinking “Screw it, I was bad last night so I may as well write off the whole w’end now and go have 3 pain au chocolat…”, I chose to go easy on myself, forget about yesterday and celebrate getting back on track now.

I want you to celebrate your little successes too (don’t wait until the scales say it’s OK), because it’s the little steps in the right direction that help build momentum and motivation! And when it comes to making changes in the way we eat and look after ourselves, doing things slowly and step-by-step really helps.

(Btw, it wasn’t so long ago that the idea of a “green” smoothie for breakfast churned my stomach )

What little successes do you have to celebrate? Would love to hear about them – let me know in the comments box below.

Wishing you a great Sunday!

Welcome! You might be wondering why I decided to share a “Body Scrub” recipe with you today instead of a healthy food recipe as my first blog post. Well, as you’ll see in the video below, part of what I help women discover is when you can step back, slow down and take a little more time for yourself, it becomes easier to make better food and lifestyle choices.

And what better way to start doing just that than to treat yourself to your own spa quality body scrub?! I hope you enjoy this quick and easy recipe. Please keep reading below for a list of different essential oil combinations to help inspire you in your own creations.

Tips on Preparing and Storing Your Body Scrub Recipes

Place the sea salt in a glass or stainless steel bowl (not plastic) and add the oils. Thoroughly whisk with a stainless steel utensil to evenly blend. Do not use plastic or wooden spoons. Oils and salt react when used together with plastic, leaving behind a plastic residue. And wooden utensils absorb essential oils and are difficult to remove. Store in tightly sealed glass or ceramic jars in a cool dark place. To use the body polish, take a small amount and gently rub into the skin. Shower or bathe to remove the salt, and your skin will be left feeling silky soft and smooth, clean and refreshed! Each recipe yields between 4 to 8 baths and takes approximately 5 minutes to prepare.

The following are some ideas for combining different oils. And don’t forget to spread the love – these make great gifts! Get the kids involved and they can make their own delightful little homemade gifts for teachers.

Basic Body Scrub Ingredients
1/2 cup Sea Salt
4 Tablespoons Extra Virgin Olive
15-20 drops of Essential Oil

Quality Note: When choosing essential oils it is important for health and safety reasons to choose only oils labeled “PURE Essential Oil”. This means they are natural and unadulterated and do not contain synthetic oils or additives. Please do not choose oils labeled “Fragrance Oil”, “Natural Fragrance Oil”, “Natural Fragrance”, “Perfume Oils”.

Have fun using the following combinations to inspire your own body scrub creations:

Calming
6 drops pure essential lavender oil
6 drops pure essential geranium oil
6 drops pure essential rose oil
2 drops pure essential rosewood oil

Centering and Balancing
6 drops pure essential geranium oil
4 drops pure essential rosemary oil
6 drops pure essential rosewood oil

Earthy
14 drops pure essential patchouli oil
6 drops pure essential sandalwood oil
4 drops pure essential cedar wood oil

Energizing
8 drops pure essential sweet orange oil
4 drops pure essential lemon oil
6 drops pure essential tangerine oil
4 drops pure essential grapefruit oil

Calming and Cleansing
10 drops pure essential lavender
10 drops pure essential tree tea oil

Soothing Lavender
20 drops pure essential lavender oil

Peaceful
6 drops pure essential jasmine oil
6 drops pure essential ylang ylang oil
6 drops pure essential rose oil

Relaxing and Renewing
8 drops pure essential jasmine oil
4 drops pure essential ylang ylang oil
4 drops pure essential sandalwood oil

Relaxing and Warming
6 drops pure essential tangerine oil
4 drops pure essential ginger oil
4 drops pure essential cinnamon leaf
6 drops pure essential clove bud oil
2 drops pure essential lavender oil

Stimulating
6 drops pure essential sandalwood oil
6 drops pure essential patchouli oil
6 drops pure essential ylang ylang oil

Uplifting
8 drops pure essential lavender oil
4 drops pure essential rosemary oil
4 drops pure essential geranium oil
6 drops pure essential lemon oil

I hope you’ve enjoyed my first post. Thank you for reading and watching! I would love to see any comments or questions you might have so be sure to leave a comment in the comments box below. Wishing you lots of pampering fun with this!

P.S. If you enjoyed this recipe, you’ll love my free handbook: 7 Insider Secrets to Ignite Your Energy & Release the Weight & Excuses Holding You Back! If you haven’t already got it be sure to download it now by signing up in the blue box at the top right-hand-side of this page