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Delicious Berry Compote

Enjoy these powerhouses of antioxidants, fibre and of course, sweet tasting goodness. If berries are expensive you can you can simply switch to more affordable frozen berries and plan to simmer up a batch of 2-ingredient berry compote on a weekly basis. Berry Compote Ingredients 500g blueberries 500g raspberries 2 tsp vanilla extract 2 tbsp…

Overcoming the Overwhelm

Why you’re feeling overwhelmed – and what to do. If, like many of us, you have a ‘to do’ list that reaches from here to infinity and it just keeps growing, it’s time to make some changes your list. LISTS The first step to not allowing this to get you down is to recognise that…

Delicious Blueberry Smoothie

(Makes 2 glasses) Ingredients: 1 cup blueberries ½ cup coconut water 1 frozen banana A big chunk fresh ginger, minced Juice from 1 lime 2 tbsp coconut flakes A handful of walnuts Method: Combine the ingredients in a blender and blend for 30 seconds. Taste and add more ginger if needed. Delicious! Recipe thanks to…

Healthier Beef Stroganoff

Ingredients 4 tbsp. olive oil 600g sirloin steak, cut into thin strips salt and pepper 1 onion, finely chopped 2 garlic cloves, finely chopped or minced 300g swiss mushrooms, finely sliced ½ cup white wine 1 ½ cup natural beef stock 1 tbsp. cornflour 1 tbsp. Worcestershire sauce 2 tsp. Dijon mustard ¼ cup Greek…

The Power of a Positive Mindset

So what is a positive mindset? We particularly love this description from Kendra Cherry at Very Well Mind (2017B): “[P]ositive thinking actually means approaching life’s challenges with a positive outlook. It does not necessarily mean avoiding or ignoring the bad things; instead, it involves making the most of the potentially bad situations, trying to see…

Building your immunity

Super food concept for fitness with fresh fruit and vegetables, herbs, spices, and nuts with foods high in antioxidants, anthocyanins, dietary fibre and vitamins.

Your Immune System Marches On Its Stomach Like any fighting force, the immune system marches on its stomach. It needs good, regular nutrition to stay strong if it is to offer protection from various illnesses. If you are restricting your food intake, don’t eat the recommended 5+ vegetables per day then you could have lower…

Incidental Exercise – What is it and how does it help us?

Jack Russell Terrier in harness walking on loose leash

We can make a considerable difference to our health, fitness and weight just by incorporating more movement into our day. Not only does regular motion keep the body more supple and the mind clearer, every movement uses energy. Becoming more sedentary as we get older means we lose this valuable and beneficial effect on the…

Tweak your week

Sometimes small changes can make a big difference to our wellbeing. Instead of stressing about not fitting exercise into your busy working week, consider wider options. Perhaps take an early morning class. This will set you up well for the day ahead, not only helping you to feel calmer and more focused but will leave…

Zucchini Corn and Cheese Muffins

What a delicious treat! These are not only delicious, but also nutritious because:- Parmesan, cheddar and whole milk are a great source of calcium.- Calcium is vital to building and maintaining bone density as well as being needed for our nervous system to function optimally. For instance, without calcium our muscles are not able to contract…

Healthy Hot Chocolate Smoothie

Having a cup of coffee on gray blanket in bed

If you feel like a healthy hot cuppa, our Nutritionist Nereda Merrin has developed this delicious hot chocolate smoothie. Ingredients 2 cups spinach 6 medjool dates, pitted 2 tsp. vanilla extract 1 tsp. cinnamon powder 2 tbsp. cacao powder ½ cup oats 2 tsp. chia seeds 2 tsp. ground flaxseed (linseed) 2 ½ – 3…