As a fitness enthusiast, you soon come to learn that sugar-filled drinks aren't always the most efficient way of getting the much-needed energy boost you crave during the day. If anything, these foods often do more harm to your body than good.

There are actually other more helpful food products that can get your energy levels up and supercharge your day.

Besides providing you the energy you need for the short-term, these foods also have other long-term benefits. And while adding a wallpaper of your favorite foods from https://www.photowall.co.uk/wall-murals/our-favourites can sometimes get your salivating glands tingling, you still need the actual foods to give you the kick you need to get through the rest of your day.

For that, we compiled a list of the top foods you should take to supercharge your day with the much-needed vitamin, fibre, and minerals.

1. Salmon

Salmon contains vitamin B12 and Omega 3 fatty acids, which have great energy-boosting qualities. The fatty acids are great for reducing inflammation in the body that can cause exhaustion. On the other hand, vitamin B12 stimulates the body to produce more red blood cells that, in turn, increase your energy levels.

Generally, eating fish is always beneficial and qualifies for a great fast meal. Many families prefer to eat salmon because of its mild and savoury taste. Plus, it cooks up very quickly. Check out my One Pan Salmon with Greens healthy dinner recipe for a simple salmon main dish.

2. Beans

Beans are jam-packed full of minerals and vitamins that your body can convert into fuel very easily. They are even more efficient than sugar or caffeine. Beans, like salmon, also reduce inflammation-related exhaustion and are always a quick way of giving your body the energy boost it needs. We all have different body types and nutrition is key. 

Beans are also relatively easy to prepare and make a yummy and quick meal. Simply put it in your Instant Pot and let it cook. You will have a ready meal that supercharges your system for the better part of the day. You might also like to try my Vegetable and Bean Casserole.

3. Avocado

The healthy fats and fibre in avocado are absolutely essential and make it one of the best superfoods for long-lasting energy stores. Avocado also contains several B vitamins that are essential for red blood cell count. These vitamins help regulate the iron levels in your body, giving you the energy you need for the rest of the day.

Avocado is just super tasty and makes for a great recipe to add alongside any meal. You don't have to prepare complicated meals to enjoy this amazing superfood. You can even enjoy it in this Avocado Lassi.

4. Eggs

Many nutritionists and researchers have dubbed eggs the perfect food to give you the energy boost you need. And for a good reason, because eggs are just packed with protein power that will supercharge your system.

The protein in eggs provides the type of energy that doesn't spike your insulin levels as other energy sources do. These proteins also last much longer and have many other health benefits. Therefore, it's no surprise to find multiple types of B vitamins in eggs.

Perhaps the best part of making eggs is just how fast they cook. They are the perfect meals to prepare, especially when you're in a hurry, and are perfect for any time of the day, whether it is for dinner or breakfast.

So, get your extra energy boost today to make it through the rest of the day. A simple breakfast casserole is the perfect meal for you. You could also try this Hoppers with Egg and Peanut Sauce. 

5. Brown Rice

You have always been told repeatedly that brown rice is better for your health than white rice. But why is that? Well, white rice is often refined and tends to burn quickly like many other refined sugars. White rice also spikes insulin levels and can cause your system to crash.

On the other hand, brown rice is packed full of lower glycemic index sugars and fibre that don't spike your insulin levels. As such, they provide your body with energy that burns slowly for longer periods. And the best part is that you don't have that sugar crash.

Brown rice is full of vitamins and minerals that also help to create good health. And the best part is that you can substitute white rice with brown rice for pretty much any recipe. One of the best meals that go with brown rice is stuffed peppers. If you take this meal in the morning, you can be sure of having a supercharged day and have plenty of energy to take you through the night. You can also add it to Nori rolls here.

Get More Energy with Long-Term Benefits

The superfoods mentioned above are great options for providing you with the energy you need and better substitutes for coffee and other sugary treats. Preparation is the best way to combat tiredness and keep you energized throughout the day.

You can now enjoy your favourite foods without worrying about their health benefits.

Cooking at home is the perfect way to elevate your diet and eat more healthfully. You control what goes into each dish and can modify recipes to suit your tastes and nutritional needs. You can also save considerable cash over ordering takeout.

However, things can get stale when you get stuck in a rut, eating the same dishes week after week. How can you bring more excitement to mealtime? Here are five tips to spice things up and get more creative in the kitchen.

1. Try a New Plant-Based Dish

Have you made friends at your local farmer’s market yet? It is the harvest season. Why not go on a mission this weekend to find the most unusual plant-based food you’ve never tried and add it to your dinner menu?

For example, you can fry some lotus chips instead of the traditional potato to pair with your mackerel or cod. You’ll still get a heaping serving of fiber with a uniquely nutty flavor. Fiddleheads are delicious as a side dish, especially when paired with a bearnaise sauce the way you might asparagus — the taste is similar. Jicama strips sound exotic but add a slightly sweet, tangy and satisfying crunch to wraps and salads.

2. Reach for the Salsa

What elevates many restaurant meals from ordinary to extraordinary? The secret often lies in the sauce.

If you’re trying to cut calories, salsa makes a fabulous alternative to butter and sour cream as a baked potato topping — why reserve it for chips? You can also ladle it over chicken for a spicy kick.

Heart-healthy olive oil makes an excellent base for other sauces. You can go with an avocado lime for topping fish or a french sauce for marinating cauliflower steaks.

3. Experiment With Different Pairings

You might treat your kitchen like a gourmet restaurant, but you don’t have to follow every rule. While hearty reds such as cabernets traditionally pair with meat dishes, who says you can’t enjoy a glass of the full-bodied stuff with a lighter meal? Experiment a bit. An earthy pinot noir pairs perfectly with a mushroom pizza — but a chardonnay can also create an intriguing contrast.

Wine isn’t your only choice when it comes to marrying your main dish with a beverage. You might enjoy a rich and citrusy IPA with a meal like lobster mac and cheese. Nor must you go with an alcoholic drink. If you prefer tea, a light chamomile pairs beautifully with white fish, while floral varieties like passionflower and lavender set off acidic dishes like pasta.

4. Get Out Your Foraging Basket

Is your grocery budget a bit tight? You might have noticed prices at the store creeping up of late. Why not leave your wallet at home and hit the wilds with your foraging basket to see what local goodness you can add to your meals?

You might not have to look much further than your backyard. Dandelions have long played a role in food and even wine, and all parts of the plant are edible. Do you live in the desert southwest? Prickly pear fruit makes an incredible jam or chutney, and it contains compounds that can lower your blood pressure.

If you learn a bit about wild greens, you can make an entire salad from what you find in waste areas. Be sure to avoid any regions your community might treat with toxic pesticides — the idea is getting back to nature, not falling ill.

5. Bring a Little Fusion Magic to the Table

Fusion dishes wed two or more diverse cuisines into one to create a new, eclectic and altogether delicious dining experience. Celebrity chefs such as Ignacio Solano gain fame and fortune by uniting food cultures in a fabulous burst of flavour.

Why not take inspiration from such masters and incorporate fusion principles into your kitchen? You could pair Spanish rice with tandoori chicken for a unique and spicy meal. Instead of using Kashmiri chiles in that curry, why not substitute jalapeños for a Mexican twist? Make taco Tuesday unique by stir-frying veggies in a wok instead of stuffing them with ground beef.

Spice Things Up and Get More Creative in the Kitchen

Cooking at home is one of the best ways to improve your health, but you don’t want to get stuck in a rut. Try one of these five tips to spice things up and get more creative in the kitchen tonight!

Lets us know how you go, in the comments section below.

Does this sound familiar? 

Your third alarm for the morning goes off. You feel groggy and have a dull headache. 

Why? Well, you ended up going to bed later than you had anticipated, thanks to that new show you’re hooked on (yes, Netflix, I’m still watching. Don’t judge me!), and now, you’re suffering the consequences. Your brain feels foggy, your body aches all over, and you feel like you’re running on empty. You roll out of bed and head straight to your local to pick up your coffee (extra strong, please!) and something sugary to get you going. And there it is, that sweet, yet momentary, relief.

Then, a couple of hours later, you feel that mental and physical exhaustion start to creep in, so you dive straight into another coffee or espresso and munch on something deliciously sweet. 

If this sounds familiar, you’re not alone. Most of us think having low energy levels and feeling tired are standard parts of life. I hate to be the bearer of bad news, but they’re not, and the good news is that they don’t need to be.

Let’s uncover why you may have low energy levels and strategies to help boost your energy levels and up your motivation naturally. 

Drivers of Low Energy:

1. Poor Sleep 

Let’s start with the lowest hanging fruit: poor sleep.  

Poor quality sleep, combined with a short amount of time spent asleep, is one of the biggest culprits behind low energy levels. If you’re not sleeping deeply or for a long enough time, your circadian rhythm, or sleep/wake cycle, which regulates feelings of sleepiness and wakefulness, will be disturbed, causing low energy levels.¹

2. Elevated Stress

Chronic fatigue and decreased energy levels can cause prolonged stress.² In 2017-2018, an estimated 2.4 million Australians reported high or very high levels of psychological stress, which may explain why everyone at work is complaining about being tired.³

3. Imbalanced Gut Bacteria

The gut microbiota regulates several processes in the body, including the absorption and digestion of nutrients; this plays a significant role in sustaining energy levels.⁴ So, things that impact the balance of the gut microbiota, such as broad-spectrum antibiotics, can dysregulate the gut and disturb normal energy levels. 

4. An Inflammatory Diet and Caffeine

Excess dietary consumption of foods high in fat and refined carbohydrates may alter sleep quality and quantity, leading to low energy levels.⁵

Ways to Up Your Energy:

1. Enhance Your Sleep

Sure, poor quality sleep is associated with low energy levels, but it’s also linked to weight gain, hormonal dysregulation, cardiovascular disease, anxiety, and reduced overall well-being.⁶

Here are some of my simple own sleeping tips: 

• Set a consistent bedtime and wake time.
• Create a bedtime routine to prime your body to help you fall asleep.
• Sleep in a completely dark, cool and quiet room.
• Expose yourself to bright light, preferably the sun, as soon as you rise.  

2. Try Exercise Snacking

If you’re tired, the last thing you may feel like doing is an exercise class, but the research shows that low to moderate activity may be just what you need to increase energy and reduce fatigue.⁷ If you’re low on energy, you may want to skip the HIIT class and choose something like a light jog, brisk walk, Pilates or yoga class. 

So, what’s exercise snacking? Exercise snacking is a promising strategy where someone breaks down exercise into short bouts performed a few times a day.⁸ Doing ten squats while you wait for the kettle to boil or going for a few walks around the block a day are just two simple examples of exercise snacks.

3.     Manage Your Stress

Unless you’ve been living under a rock (if so, hello! I’m glad you’re here! Fancy a cup of tea?), I’m sure you’ve experienced some level of stress over the last few years. Unfortunately, we know that experiencing high amounts of stress for an extended period can lead to many health consequences. 

Some of my favourite ways to reduce stress are:

• Taking a few deep breaths.
• Moving your body
• Eating nourishing foods.

For more tips on ways to instantly destress, click here.

4. Fulvic Humic Acid

In Ayurveda, the Indian traditional medicine system, they use fulvic acid as a health rejuvenator. It holds adaptogen qualities, which means it helps the body adapt to stress. I drop Fulvic Humic Concentrate (or, as the cool kids call it, FHC) into my water daily; it promotes mental health, enhances gut healing, and supports the integrity of the gut lining.⁹

5. Eliminate Energy Robbers

Be warned: this is the point no one wants to hear, but it’s one of the most important.

I know when you’re tired, you’re likely to grab that cup of coffee and a sugary snack for some energy, and sure, that will give you a quick energy boost; however, the research shows that a few hours later, you’ll have less energy than before your treat!¹⁰

I feel more vibrant since cutting out coffee several years ago, but I know that cutting out coffee altogether isn’t for everyone. 

So, if you do want to continue your sugar or caffeine hit, and you don’t experience too many adverse reactions, I recommend the following: 

• Keep to one coffee a day before midday. 
• If you’re consuming a higher in sugar food, add a quality source of protein to slow down a possible blood sugar spike. 

6. Foods to Eat

So, if high-sugar and caffeine food and beverages are a no-go, what can you eat? Well, unless you’re intermittent fasting, which you can find out more about here, I recommend consuming three regular meals a day with plenty of healthy protein, fats and lots of salad. This will help keep you satiated and keep your energy stable. Plus, vegetables deliver vital nutrients that support balanced blood sugar for regulated energy levels. 

7. Regular Hydration

Here’s a simple thought: are you drinking enough water? Water is essential for maintaining blood volume and transporting nutrients throughout the body. Aim to consume around 2L of water a day, and add one glass of water for every cup of coffee, caffeinated tea or alcohol you drink. 

8. Watch Out for Nutrient Deficiencies

If you’ve been struggling with low energy, it may be a good idea to get some basic blood testing done to see if a nutrient deficiency is the underlying cause of your fatigue. 

Some important markers to ask your healthcare practitioner to check include:

• Iron 
• Complete blood count
• Vitamin B12
• Vitamin D
• Thyroid panel 

One of my favourite nourishing meals that will elevate your energy is this one-pan salmon with greens. It’s so clean and pure in flavour, and one of my ideal energy giving protein sources, both for its health benefits and its luxuriousness when presented simply.

This pan-fried salmon with asparagus, fresh herbs and sweet tomatoes is a lovely, fresh and incredibly easy lunch or dinner.  Seek out wild- caught salmon for its superior quality and flavour. 

One Pan Salmon with Greens

{ SERVES 1 } 

• 40 g (11/2 oz) butter or 2 tablespoons extra virgin olive oil, plus extra as needed and for drizzling 
• 1 x 150–180 g (51/2–61/4 oz) salmon fillet or cutlet, skin on 
• 6 large sage leaves
• 6 asparagus spears, woody ends trimmed 
•  large handful baby English spinach leaves 
• 8 small tomatoes, halved if large 
• handful mint leaves sea salt, to taste
• 1/2 lemon (optional) 

Method:

• Heat the butter in a medium frying pan over medium heat. Add the salmon, skin side down for a fillet, and the sage leaves, then cook for 3–4 minutes.
• Turn the salmon over, add the asparagus, and fry the other side for 2 minutes, or until cooked to your liking.
• Remove the sage from the pan once it is crispy and the asparagus when cooked through, with brown patches but not burnt. Add the spinach and tomatoes to the pan with a little extra butter if needed (but there should be enough pan juices).
• Meanwhile, tear the mint leaves and spread them on a plate. Top with the tomatoes, drizzle over a little olive oil and season with salt.
• Add the salmon, spinach and asparagus, and squeeze lemon juice over the top, if using.
• Garnish with the fried sage leaves.

No matter the cause of your low energy levels, enhancing your diet, adding in more movement, and reducing stress will always benefit your life.

I’d love to know – what will you do today to improve your energy levels? Lee x

It’s been an incredibly challenging year for many. We’ve been thrown many curveballs in both our business and personal lives. For some, it feels a bit like a game of dodgeball that never ends.

So, today, I’m sharing some simple daily practices and rituals that when I'm feeling in a frazzle, lift my spirits and support my mind and body in the hope that they may just do the same for you.

Before I dive in, I'd love to draw your attention to a couple of quotes that have been inspiring me lately. 

Hopi Indian Chief White Eagle says this: 

“This moment that humanity is living through can be considered a door or a hole. The decision to fall into the hole or go through the door is yours. If you consume information 24 hours a day, with negative energy, constantly nervous, with pessimism, you will fall into this hole. But if you take the opportunity to look at yourself, to rethink life and death, to take care of yourself and others, you will go through the door. Take care of your home, take care of your body. Connect with your spiritual home. When you take care of yourself, you take care of others at the same time"

You can read more of the quote here.

For many of us who are in lockdown in states across Australia, our freedoms have been compromised, the ability to see extended family and friends, travel outside our local government areas and live our usual lives has been taken away. 

I have found Vedic meditation to very helpful in these times, my teacher Anna Young Ferris says "Freedom, from a Vedic perspective, is seen from a much deeper viewpoint and true freedom is actually none of these things. True freedom is our natural state of bliss, beyond the identification with our physical body and our mental tendencies, thoughts and the drama". For more about Vedic meditation, here is a free online intro talk.  

Freedom can be as simple as switching off the news and social media, not buying into social pressures, respecting the choices of others with compassion, remaining in a state of balance and equanimity no matter what the external circumstances are and being ok living in uncertainty.

When times are difficult both externally and internally, I have found creating a self-care toolbox to dive into when needed can be helpful. I’d love to know what’s in your toolbox and what’s helping you lift your spirits right now? If we share these things collectively, we can help bring light into dark times. 

Here are ten things that I include in my self-care toolbox that can help in challenging times. I hope that they may help or resonate with you. 

1.     Tick off Your Values Daily

This year I’ve spent a lot of time reflecting on what I value. If I tick off my values every day, I know I’m on the right track to living a life that inspires and excites me.

My top three values are:

1.   Health (I know, how original?). I tick off my health value by moving my body and eating nourishing meals, and getting enough sleep. 
2.   Personal development. I tick off personal growth through daily Vedic meditation and reading things that inspire me. 
3.   Connection. I foster my relationships through speaking to friends or family members every day. I also make sure to listen to and support my friends during this time. Today is Are you ok day?, which serves as a gentle reminder to regularly check in with family, friends, colleagues and neighbours to make sure they are ok. 

What are your values, and how can you integrate them into your daily routine? Maybe yours include creativity, balance, truth, faith, kindness, ambition, or trust? 

Whatever your values may be, think about one thing you can do that aligns with your three highest values daily. While it seems relatively simple, if you don’t do anything but just tick off these three things each day, you know that you’re using the tools you have to live a life aligned with your values. Anything else is just a bonus.

2.     Have a Morning Routine 

I’m not so strict with what goes into my morning routine, but it usually includes: 

• Vedic Meditation

If you’ve read this blog here, you’ll know that I love meditation; it’s helped me through some of my most challenging times. Meditation isn’t about stopping my thoughts, becoming a monk, or levitating (although that does sound pretty good to me!). It’s about dropping into the present moment. Meditation has had a profound impact on my mental health, and I couldn’t recommend it enough.  

• Movement 

Whether it’s a walk with my dog, online yoga class, movement is essential to get my energy going, especially in the morning. Maybe for you, it’s a walk in nature, a swim in the ocean or simply a stretch.

• Other Morning Routine Features

I also love breath-work, journaling, reading a book, and listening to an inspiring podcast. 

3.     Create a Schedule 

It can be tempting to roll straight out of bed, put the kettle on, make a cup of tea and do work in your pyjamas the whole day, but creating some sort of schedule will excel you in terms of productivity and make you feel better.

So, I recommend you:

• Get dressed as if you’re going to work.
• Set yourself a start time and end time.
• Write the three most crucial things you have to do each day. 
• Prepare your meals and snacks the night before.
• Take a lunch break.

• Stock up on your favourite drinks. I’ve been making a big batch of my Turmeric Toddy to sip on all day. And I make this Lockdown Gut Immunity smoothie daily, it's got all the rainbow colours and lots of health benefits too.
• End your lunch break with a walk around the block.
• End your day with the third space.

4.     Invest in the Third Space 

 Hang on, the third what? 

The third space is the transitionary space between work and home life, and it allows us to move between the two. Usually, this space is the drive or ride home from work. However, when you’re sleeping, living and working in the same room, it can be challenging to create a third space, making it hard to move out of work mode and into home mode.

Some of my favourite ways to move into the third space are:

• Take a dance break to your favourite song.
• Take a shower and wash off the workday.
• Go for a walk when you finish work.
• Do a micro meditation.
• Put your work stuff away. (This one really helps!)

5.     Boundary Setting 

 While the term boundaries gets thrown around a lot, many of us don’t know how to set clear boundaries.

If you need some help, think about your boundaries with the following:

• When do you work, and when is it time to switch off?
• What’s your relationship like with your phone? Is there a time at night that you should turn it off?
• How about social media? 
• When do you connect with your people? Is it at a time that works for you, or do you take calls midday when you get a phone call? 

Regardless of what your boundaries are, it’s essential to write them out and aim to stick to them to avoid any possible feelings of resentment, conflict or anxiety.

6.     Enjoy the Simple Pleasures

Connecting with nature and living in alignment with it is one of the best things that you can do for yourself. It helps put things into perspective, activates your parasympathetic nervous system response (that’s your rest and digest system) and clears the mind. Some ways to connect with nature are;

• Gardening: Plant a tree! Getting my green thumb on is one of my favourite ways to connect with nature. Head here for the 411 on growing your own veggies. I also just ordered and put together two new vegepods and planted them out for spring. I've planted edible greens, lettuces, spinach, rocket, kale, cucumber, basil, sage, coriander and capsicum. Roll on spring and summer greens!

• Grounding: Do you remember the feeling of having the sand or grass in between your toes as a kid? It’s pure bliss. Little did seven-year-old you know, grounding or earthing can increase feelings of alertness and energy. Why not try it today?
• Ocean swimming: if you’re near an ocean, jump in! Swimming is excellent for the immune system and is completely rejuvenating. Plus, it’s the ultimate mood booster. 
• Becoming the conscious observer: learning to witness events and feelings without identifying or judging them is crucial in becoming an observer and not getting caught up in emotions. Becoming an observer is key to turning on your inner flashlight. Maybe go for a walk in nature or to a nearby park and tune into the sounds of the birds, the rustling of the trees, the sound of the earth underfoot. I promise you, you'll feel better for it.

7.     Declutter Your Space

If I weren’t a clinical nutritionist or author, I would be a Marie Kondo-er. There is nothing I love more than a good old spring clean. I do a wardrobe clean-out every few months you can find my tips on this here.

But perhaps, maybe it’s time to declutter your digital space.

You could try the following:

• Clean out your computer or phone and delete the things you don’t use or need anymore.
• File everything in a way that serves you.
• Delete any paid subscription services you don’t use (I mean, who needs five streaming services?). 

8.     Cook Meals that Nourish You 

As I’m not a professional declutterer and food is a passion, my favourite ways to live with more joy and lightness is to cook meals that make me feel (and others when not in lockdown) good. 

• Cozy Soup: this Cozy Green Soup is the ultimate lockdown mood lifter. 
• Microalgae Smoothie: my favourite gut-friendly green smoothie is my Microalgae Green Smoothie; it’s a mid-level green smoothie that levels you up!.  
• Smoked Salmon, Eggs and Asparagus: if you’re missing your favourite café breakfast, do I have the treat for you! This Café-Style Smoked Salmon, Eggs and Asparagus is the perfect way to treat yourself. it's from my book Fast Your Way to Wellness. You can read more on healthy ways to flatten the curve from too much covid eating here.

• Chocolate and Coconut Roughs: we all need something sweet now and then, and who could argue with chocolate’s antioxidant benefits (not me, that’s for sure!). My Chocolate and Coconut Roughs are a crowd favourite (and by a crowd, I mean me, because, well, #lockdownlife)
• Antioxidant-Rich Salad: nourish yourself from the inside out with this Antioxidant-Rich Salad. 

9. Get in Touch with Your Spiritual Side 

Life isn’t predictable; there are many ups and downs. These ups and downs can make it hard to keep the faith, and that’s okay; it’s part of being human. Having a spiritual belief or connection with something greater than you, whether that’s God, community, the universe, can help put things into perspective and help you lean into trust. 

You don’t need to have blind faith; a spiritual practice for you might look more like being in conversation with the universe or God. Trusting in the spiritual is primarily the work of creating a connection with something greater than yourself.

There are lots of ways to create a conversation with your spiritual side.

I recommend trying:

• Closing your eyes and simply breathing
• Meditating with a mantra
• Praying
• Honouring your intuition
• Spending time in solitude
• Writing down your thoughts

It’s easier to find trust in something bigger than you when you’re doing your part, not just patiently waiting for things to improve.  

10. Exercise your Creative Muscles 

 A fun way to ignite your light is to exercise your creativity. When you do this, remember that it’s more important to enjoy the process than worry about how the outcome looks. 

Some of my favourite ways to exercise creativity are:

• Writing poetry
• Painting
• Taking up pottery 
• Sewing
• Knitting – I’m currently knitting Red Cross Trauma Teddies for my local Red Cross. You can get involved here.
• Colouring in

One of the biggest challenges of being alive is witnessing the injustices of the world and not allowing them to consume our light. When we are guided by intuition and learn to tune into our inner guidance, we can be true to ourselves and live from a place of gratitude.

What I have found is that it's important to look at ourselves honestly and check for negative or dark spots, traumas, or parts of our lives that we keep hidden and then address them in a way that is most comfortable for you, that may be by speaking to a friend, a family member, a medical professional. 

Letting go of fears or narratives that are holding us back, means we can look at the world with a different perspective. One where we can start to live with more lightness and compassion and move towards self love and self-reflection. Living from this place, rather than from pain or fear, opens us up to evolving into the best versions of ourselves, and it’s from this place that we can help others.

It's when we live in the light that personal and planetary transformation can occur.

I would love to know how you are finding light and hope at the moment? 

Let me know in the comments below! xx

If you're experiencing peri-menopause or menopause symptoms and are looking for a natural approach to managing it, I'm sharing a wonderful bundle offer for you today.

Many of my clients struggle with sleep deficiencies, hormone imbalances, hot flushes, irritability and other often unexplained symptoms. We all know menopause happens, but you don't need to just deal with it!

The Mastering Menopause Bundle is a digital collection of the latest trainings and tools to help you take control of your health before, during and after menopause so that you can live with energy, clarity, calmness and vibrancy.

The Mastering Menopause Bundle has a large amount of up-to-the-minute resources to help you better understand and balance your hormones. It also includes my cookbook Flourish and Nourish Through Menopause which is part of a 6 -week Flourish and Nourish Through Menopause eCourse. The course is run by qualified healthcare practitioners, my good friend and naturopath Belinda Kirkpatrick and myself as a qualified clinical nutritionist. Between us, we’ve helped thousands of women to optimise their health and feel their very best.

In the Mastering Menopause Bundle you'll find a library of fantastic resources that will help you to understand what changes your body is going through, and information to help you address the root causes of your sleep issues. Other symptoms that can be improved are mental health during menopause, skin and hormone health and energy and weight. 

When you buy the Mastering Menopause Bundle, you’ll get access to:

• 7 eBooks
• 11 eCourses & summits
• 10 printable packs & workbooks

It's really great value too as you can get it all ($1000 worth of products) for just $37. The sale is on for the next 5 days.

If you'd like to take part, just click on this Mastering Menopause Bundle and be guided to all of the materials. 

If you're a lover of smoothies, but bored with the same old bananas, berries or greens, I've got some great news for you. If you're keen to switch things up and supercharge your nutrition even further, then read on...

I'd love to introduce you to our brand-new resident herbalist and naturopath Sulin Sze who'll be sharing some wonderful information about herbalism and naturopathy.

You can read more about Sulin and her qualifications here.

Over to you Sulin...

Using herbal medicines in your cooking and smoothie making is a simple and fun way to turn your everyday smoothie into a super-healer. So I’m going to introduce you here to my top five healing herbs to use in smoothies, and show you what parts to use and how much. Exciting right?

Everybody can make a herbal infusion. They’re prepared by adding fresh or dried herbs to a liquid like water or milk. Sometimes they’re made with oils as well, but often that’s more as a way of preparing ointments and creams. I use infusions ALL THE TIME (#infusionqueen) in my kitchen, as medicines, in drinks and in foods as well. For example the gluten-free seed loaf below uses a base of Nettle infusion so it’s even richer rich in minerals, vitamins and protein. Sound good?

Read on and I’ll tell you all about Nettle and more.

One of my favourite ways to use infusions is in smoothies. Simply replace the water or milk in your recipe with a cooled infusion and you’re ready to go. It’s as easy as that!

So let’s look at my top herbs to use in infusions and get you started. I’ll be breaking down the best way to prepare each one in an infusion to maximise your extract quality. Not all herbs like hot water. Some like it cold, some like milk. Anyone interested in learning more on infusion techniques can check out my dedicated infusions webinar here.

In this post we will be exploring different smoothie themes:

• Boosting your Beauty with Stinging Nettle
• Boosting your Brains with Ginkgo biloba
• Healing your Digestive System with Calendula
• Calming your sweet soul with Chamomile
• And a glow-inducing Women’s health booster with Shatavari

Now it’s time to ramp up your smoothie repertoire!

1. Beauty with Urtica dioica - Stinging Nettle (leaf)

Benefits: Detoxifying – Antioxidant – Blood Sugar Lowering – Nutrition Boosting

Let me introduce you to one of my favourite nourishing, anti-aging herbs that also happens to cleanse your blood and support healthy blood sugar regulation. It’s Stinging Nettle, and it contains a plethora of vitamins including vitamins A, B, E, C, K and P along with the minerals selenium, zinc, iron, calcium and magnesium.

It also contains lots of protein (in effect, lots of amino acids) to help you build your neurochemicals like dopamine and serotonin. Along with the ample protein content, the herb contains coumarins, fatty acids, antioxidants that fight free radicals and the amazing quercetin (which is thought to inhibit the activity of elastase and collagenase, enzymes that break down collagen and reduce skin elasticity. And we don’t want that!)

I prescribe Nettle regularly to clients in clinic for a range of conditions from acne, rheumatism and hair loss to pre-diabetes. A 2019 systematic review of nettle in diabetes revealed the herb can assist in control blood sugar levels in type two diabetic patients. According to the Australian Institute of Health and Welfare (AIHW) 1.2 million Australian reported having diabetes in 2017/2018 with the condition contributing to 11% of deaths nationwide during that time. Bringing in a herb that fights ageing and helps manage blood sugars is a good thing!

Try adding 1 Tbsp of dried Stinging Nettle leaves to a cup of water. Leave it in the fridge overnight to infuse slowly. No need to use hot water. However, if you’re pressed for time, pop the leaves into hot, boiled water and sit for 15 minutes, then cool in the fridge until you’re ready to make that beauty boosting smoothie.

I recommend Nettle infusion + Spinach or Kale leaves + Pineapple (fresh or frozen) + vitamin C powder + Collagen powder

2. Brains with Ginkgo biloba - (Ginkgo) leaves

Benefits: Antioxidant – Cognition Boosting – Memory Enhancing

Who wouldn’t love a little more focus, memory and cognition? I’m a full-time parent and worker and I couldn’t live without my Ginkgo! It keeps me clear-headed and helps me get through my daily ‘to do’ list with grace 😊

Herbalists use the leaves of the Ginkgo tree to enhance memory and cognition and to reduce oxidative damage to the brain. So this herb is perfect for a morning smoothie with a cleansing action that might also include celery, greens, chlorophyll and a touch of dates (because well, sweet dates ground the blend and your brain thrives on a little natural sugar in the morning.)

Ginkgo improves brain function by acting as an antioxidant and protecting cell membranes from reactive oxygen species (ROS) that cause the breakdown of important neurotransmitters like acetylcholine, which play a role in memory and cognition. Depletion of acetylcholine is associated with conditions like Alzheimers and Dementia. High level scientific evidence suggests that Ginkgo is an effective herb in improving cognitive health in Alzheimers and Dementia, and is safe and useful when taken long term (6 months and more).  Infuse 1 Tbsp dried Ginkgo leaves in hot water and steep for 15-30 minutes. Strain and store in the fridge until you’re ready to make your smoothie. If you take blood thinning medication, check with your Doctor before taking Ginkgo as it theoretically can slow blood clotting.

I suggest Ginkgo leaves infusion + celery + apple + chlorophyll + dates in the morning. You could also do celery + apple + dates + pear.

3. Gut healing with Calendula officinalis (Calendula)

Healing – Lymphatic booster – Anti-inflammatory – Anti-microbial

You really step into the realm of gut healing with you start working with Calendula. This plant is anti-inflammatory, anti-fungal and mildly anti-microbial, and has a resinous, sweet and warm taste. It’s the perfect soothing addition to any gut smoothie, particularly a sweet one because the quality of sweet has an affinity with the digestive system, which is where we want to send those delicious healing nutrients.

Calendula contains chemicals in its volatile oil that fight bacteria and fungi like Candida albicans (a pathogen that causes thrush). A 2000 study of Calendula on various fungal pathogens demonstrated efficacy similar to standard antibiotics, while a 2016 trial found Calendula cream provided longer term benefits in thrush compared to conventional anti-fungal applications. Other chemicals in the plant like the saponins and flavonoids reduce inflammation and calm the gut lining, as well as supporting healthy immune function.

The flavonoids calm down angry, inflamed and damaged mucous membranes, helping them repair. The lining of the gut is central in gut health for harbouring healthy bacteria and flora, protecting the gut lumen against damage and participating in the exchange of nutrients into and out of the digestive tract. Issues with mucous membranes such as damage or breakage, can translate into conditions like leaky gut, ulcerative colitis and immune dysfunction. Even if you don’t have a gut condition, you can enhance and support your gut health with herbs like Calendula to harness your inner glow.

To make Calendula infusion add 2-3 Tbsp dried flowers or petals to hot boiled water. Cover (to retain the volatile oil) and leave to infuse for 15 – 30 minutes. Then strain and store in the fridge until you’re ready to make your digestive system healing smoothie.

I recommend Calendula flower infusion + strawberry+ cucumber + apple/pear + coconut yoghurt + L-Glutamine powder + your favourite probiotic powder.

4. Calming with Matricaria recutita (German Chamomile) flowers

Soothing – Digestion enhancing – Sedative (mild) – Anti-inflammatory

Chamomile is an aromatic hug for the digestive system, so call on it whenever you experience digestive cramps, sluggishness, diarrhoea, nausea, anxiety or stress. The latter can aggravate and trigger digestive symptoms. Herbalists use Chamomile to relieve inflammation and spasm, likely due to the flavonoids and coumarins that the plant contains. Other nutrients this warm and slightly bitter plant provide include vitamin C, iron, zinc and calcium.

However, Chamomile also has a volatile oil that is popular worldwide in topical products for its calming action. (Note: don’t ingest the essential oil or add it to your smoothie.) Other medicinal actions of Chamomile include anti-oxidant, analgesic (pain relieving) and anti-bacterial.

I love Chamomile for its relaxing and digestion-soothing qualities and this is in part due to its magnesium content. So I recommend using Chamomile in an afternoon smoothie, especially good for kids. Use 1 Tbsp of dried Chamomile flowers in hot boiled water, leaving covered to infuse for 15-30 minutes. Strain and then pop in the fridge to cool until you are ready to make your smoothie.

Chamomile is a bitter herb so if you leave it to infuse for more than 30 minutes, use half the amount. If you’re like me and you prefer to luxuriate in your smoothies, then pop 1 Tbsp Chamomile flowers into a saucepan with 250 mL of your favourite gut loving milk (oat, almond, whatever you like) and gently warm on medium heat for 15 minutes. Stir occasionally and keep covered as much as possible. Strain and store in the fridge until you’re ready to make your smoothie.

I suggest trying Chamomile milk + Banana + Mango + Honey + Yoghurt

5. Women’s health booster with Asparagus racemosus (Shatavari) in milk

Rejuvenating – Women’s Tonic (“Queen of the Herbs” in Ayurveda) – Adaptogen (Adrenal enhancer)

A lot of my clients are women looking to be the best version of their 40 and 50 something selves. I work with them on balancing and boosting hormonal health, particularly in perimenopause and beyond, because by this time of our lives, we’ve often run our adrenals pretty hard. Even if you’re not feeling like you need a booster, you can still enjoy the harmonising benefits of this ancient Ayurvedic herb! I’m talking about Shatavari (translated from the Sanskrit as something like ‘woman with a hundred husbands’). You get the idea!

Shatavari is rich in compounds called steroidal saponins and they have a beneficial effect on steroid hormone health in humans, especially women. Herbalists use Shatavari partly to improve stress response, and is useful in peri-menopause and menopause where women are at a higher risk of anxiety, sleep disturbance, mood swings and depression. Fear not! We have Shatavari.

It’s also rich in plant oestrogens known as isoflavones (think along the lines of soybeans with their beneficial effects in menopause) along with the minerals zinc, manganese, copper, calcium, magnesium, potassium and selenium. Sounding a bit of a miracle plant so far!

I love so much about Shatavari, and I use it to boost adrenal function, improve hormonal status, reduce the symptoms of depression and support new mums.  A 2011 study revealed that daily use of Shatavari in nursing mothers increased their prolactin (and thus milk production) levels three-fold, proving the ancient use of this herb as a lactation booster. I also love the nutty, sweet taste of this herb which blends superbly in milk with a dash of honey.

I suggest adding 2 tsp of Shatavari powder to 2 cups of milk and warming gently on the stove in a small saucepan. Strain and its ready to drink. Drink one cup if you like, and pop the other cup in the fridge so that it can cool down for your next smoothie. It’s best in the morning and loves a lashing of cinnamon powder on top 😉.

I suggest trying Shatavari milk + Banana and/or Mango + Avocado + Cacao powder + Collagen powder + Chia seeds

I hope I’ve inspired you to break out into the world of herbalism with your smoothies routine. They are powerful healers and a great example of where simple is best! Enjoy!

X Sulin

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Research

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