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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…

How Do I Recognise Hunger Signals?

One reason that many of us are not at the best weight for our body is because, somewhere along the line, we stopped listening to our body signals that naturally tell us when we’re hungry and when we’re full. The signals are still there, but we’re out of practice when it comes to paying attention…

“I can’t do yoga – I’m just not flexible”

If we had $1 for every time we’ve heard this comment… Let me ask you – do swimmers improve their times by not swimming… do golfers reduce their handicap by not practicing or do yoga instructors become flexible through not practicing yoga? No doubt you get the point. There isn’t anyone who can’t benefit from…