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💘 Cherry Ripe Bites for your Valentine

Valentine's Day is here and what better way to celebrate love and sweetness than with homemade treats for your special someone?

If you're looking for a delightful and guilt-free dessert to share with your Valentine, Galantine or Palentine, look no further than my Cherry Ripe Bites.

Love is in the air, and Valentine's Day is the perfect time to shower your loved ones with sweet gestures and homemade treats. I've got you covered this year with my Cherry Ripe Bites, the ultimate combination of fruity goodness and rich chocolatey flavour, making them the perfect indulgence for you and your sweetheart.

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Made with wholesome ingredients like coconut, cherries, and raw cacao, these bites are not only delicious but also packed with nutrients and love. Plus, they're sugar-free and gluten-free, so you can enjoy them guilt-free!

Imagine the look of delight on your Valentine's face when they bite into these luscious Cherry Ripe Bites and taste the burst of fruity sweetness paired with decadent chocolate. It's a match made in heaven!

So this Valentine's Day, skip the store-bought chocolates and treat your special someone to a homemade delight that's sure to impress.

Whip up a batch of our Cherry Ripe Bites and spread the love with every delicious bite!

Cherry Ripe Bites

Ingredients:

  • 2 ½ cups desiccated coconut
  • 2 tablespoons coconut oil
  • 2 tablespoons coconut cream
  • 2 tbsp Love Your Gut Powder
  • 1 tbsp maple syrup 
  • 1 cup cherries, pitted, frozen

Chocolate Coating:

  • 2 tbsp coconut oil
  • 2 tbsp cacao butter
  • 2 tbsp raw cacao powder
  • 2 TBS maple syrup

Method:

  1. In a food processor, pulse coconut, coconut oil, coconut cream, Love Your Gut Powder, and maple syrup until combined. Be careful not to over mix. Add in the frozen cherries and pulse until combined.
  2. Using your hands, scoop up about 2 tablespoons worth of mixture, shape into a round shape, and place on a tray. Repeat until you use up all of the mixture. Place in the freezer to set for 2 hours.
  3. After about 1 ½ hours, prepare the chocolate coating by melting ingredients together in a small pot over low heat. Transfer to a bowl, place in the fridge for 15 minutes to let it thicken slightly.
  4. To cover in chocolate coating, first prepare a rack over a tray to catch any dripping chocolate. Carefully dip the bites in the chocolate coating mixture and place on the rack. Note: You want to work quickly here to prevent them from melting. This is why it’s important your chocolate mixture isn’t too hot but is still melted and has a liquid consistency. You may wish to work in batches. Place back into the freezer as soon as possible to set the chocolate.
  5. Store in the fridge in an airtight container.

The Best Home Appliances In 2024

There are some great home appliances available these days that can make your time in the kitchen smooth, easy, and fast. From laundry to cooking, there are many handy tools that homeowners can now invest in to make their lives easier and improve the way chores are completed.

It seems as though new appliances and household gadgets are being released weekly these days, which can make it difficult for homeowners to make a decision.

While these gadgets can be tempting with their grand promises, unique features, and seamless designs, not all of them are made equal. You may have already been slighted in the past with household appliances and now have devices hidden at the back of the kitchen cupboard because it is of no use to you.

Instead of making the same mistakes over again, there is a great resource you can rely on.

What Are The Best Home Gadgets?

There are so many options for household appliances these days, all of which claim to be the next best thing. As a homeowner, it is easy to fall for the appeal of gadgets that claim to make your life easier – but without proper care and attention, you could be wasting your money on something you will never use.

Many of us have experienced the disappointment of a new appliance not living up to expectations. Maybe you invested in a new cooking appliance or laundry aid, expecting it to be the next best thing, and found that it does not work well at all.

Now, you may feel uncertain whenever new appliances are introduced and are not sure where to turn for advice. This is where debeste.com, a leading review site run by experts in all forms of home technology, has everything you need to know. Here, testers spend days and weeks with new home appliances and the latest gadgets, performing rigorous testing and research to ensure they are worth the hype.

With curated lists of recommendations and detailed views, it has never been easier to find what is truly the best for your home.

What Gadgets Do I Need For My Home?

It is easy to get caught up in the hype surrounding new products. With every new release comes excitement and anticipation for what the gadget can do, and many of us have fallen victim to this one too many times.

If you, too, are tired of wasting your money on household appliances only to hide them away in cabinets after a week, then you need to change your pattern. Instead of jumping into your next purchase, spend some time researching and using the amazing tools at Debeste to determine which household appliance is the best option for you.

You no longer have to be out of pocket buying the latest gear just to find that it does not work as well as your older model or even perform how you need.

Instead, homeowners can use these expert reviews and researched recommendations and find the right tools for your home and budget.

Zesty Baked Zucchini with Mint and Yoghurt

Welcome back to the blog Superchargers!

Today, we're diving into the world of zucchinis, and trust me, it's going to be one delicious and nutritious ride. Picture this: tender zucchinis baked to perfection, infused with zesty ginger and lemongrass, on top of a creamy, minty, yogurt-y dressing... Are you drooling yet?

My recipe for Zesty Baked Zucchini with Mint and Yoghurt is not only a feast for the senses but also a celebration of simplicity and wholesome ingredients.

Before we get started, let's talk about zucchinis. These humble veggies may not always steal the spotlight, but they're packed with goodness and low in calories but high in fibre, making them a fantastic addition to any balanced diet. Plus, they’ll give you a nice dose of vitamin C, vitamin K, potassium, and manganese, which are essential for overall health and wellbeing.

When it comes to choosing the perfect zucchini for our dish, there are a few things to keep in mind. Look for zucchinis that are firm to the touch and free of any soft spots or blemishes. Size matters too – opt for medium-sized zucchinis that are uniform in shape for even cooking. And don't forget to give them a gentle squeeze – they should feel heavy for their size, indicating that they're nice and juicy inside.

I took this dish to a summer lunch on the weekend and it was a hit and looked delightful on the table. When it came to making it, firstly, I was keen to give the zucchinis some love. So I halved them, scored them diagonally, not just for a touch of flair and aesthetics, but also to help the flavours penetrate deep into the flesh, and then I showered them with ginger powder, lemongrass powder, tamari, and a generous drizzle of olive oil and placed them into the oven.

While the zucchinis were busy soaking up all those delicious flavours in the oven, I whipped up a creamy yogurt dressing with Greek yogurt, crumbly feta, garlic, a squeeze of lemon, and a handful of fresh mint from the garden. The sauce really came together in perfect harmony and the flavours just really complemented each other. Greek yogurt adds a dose of protein and probiotics, while feta cheese brings a tangy kick that perfectly balances the zesty flavours of the zucchinis. Fresh garlic, lemon juice, and mint add layers of complexity and freshness, elevating this dish to new heights of deliciousness. And for gut health I added a teaspoon of my Love Your Gut powder.

Once the zucchinis were golden and tender I assembled the dish using a large plate or you could also use a platter, I spooned on the luscious yogurt dressing, and then added the baked zucchini and topped it all off with extra garnishes. I used crumbled feta, torn mint leaves, crunchy flaked almonds (or pistachios if you're feeling fancy), a sprinkle of lemon zest, and of course, a final drizzle of olive oil for good measure.

My Zesty Baked Zucchini with Mint and Yoghurt, is a dish that's not only bursting with flavour but also packed with nutrients and cooked with love. So, whether you're cooking up a storm for your family dinner or hosting a lunch or dinner for friends party, this recipe is easy to make and very satisfying.

Zesty Baked Zucchini with Mint and Yoghurt

Ingredients for zucchini: 

  • 4 zucchini halved and scored diagonally 
  • Sea salt 
  • 1/4 tsp ginger powder 
  • 1/4 tsp lemon grass powder 
  • 2 tbs tamari 
  • 2 tbs Olive oil

Method: 

  • Set oven to 200 degrees Celsius 
  • Place salt on zucchini and let sit for 15 mins on a tray lined with baking paper
  • Dab zucchinis with paper towel to remove excess moisture 
  • Score the zucchini halves diagonally with a knife
  • Drizzle with olive oil
  • Sprinkle with ginger and lemongrass powder
  • Splosh on some tamari 
  • Place in the oven for 25-30 mins 

Meanwhile make the dressing 

Ingredients for dressing:

  • 3 tbs Greek Yogurt
  • 1/2 cup Feta
  • 1 Garlic clove 
  • Squeeze Lemon 
  • Handful Mint
  • 1 tsp Love Your Gut Powder

Method:

  • Place in a small blender or food processor until creamy (being careful not to over process it)
  • Scoop out dressing and with a spoon place it on a large plate or platter dish

Add zucchini onto the plate and top with any of the following: 

Ingredients for toppers:

  • Crumbled Feta
  • Torn Mint
  • Flaked almonds (or pistachios)
  • Lemon zest
  • A drizzle of olive oil

Until next time, remember to nourish your body, feed your soul, and always keep the kitchen adventures alive! Let me know if you make it and what you think in the comments section below.

 

Reasons To Create A Wellness Business

Starting your own business isn’t something you can undertake lightly, and it will take a lot of time, effort, and money to get it right. However, if you can do it, it’s certainly something that can bring a lot of rewards with it, so it might be exactly the right thing for you to do. 

There are dozens, perhaps hundreds, maybe even thousands of different businesses you could start, but if you’re interested in health and helping people, a wellness business could be ideal. After all, it’s your passion, and you can make others’ lives that little bit better - it seems like an ideal match. 

There are actually a few different reasons to create a wellness business, so if you’re not sure whether or not it’s a challenge you want to undertake, reading on to discover some of the best reasons for getting started might just help you make up your mind. Here are some of the biggest reasons to create a wellness business. 

You Can Meet The Growing Demand 

One excellent reason to start a wellness business is to meet the growing demand for this kind of service, these products, and this sector in general. People are starting to realise there’s more to life than working and being stressed, and they want to do something about it, which is when they’ll often turn to various wellness techniques. They might want to eat more nutritious food, exercise more, take the right vitamins and nutrients, learn how to be more mindful, and so much more, and these are things that a good wellness business will be able to provide.

It’s usually best to pick just one niche within the wellness sector (although if you choose to open a spa, you can work on a variety of different ideas and offer a range of different services), but even by niching down, you can still find a lot of customers. 

As long as you have all the right elements in place to make your business one that can last for the long term, including a good appointment scheduling program like an NDIS platform that can also help with invoicing, time tracking, reporting, and more, you should be able to cater to all the needs of those who want to use your services, and because it’s a growing sector, you’ll grow too. 

You Can Make A Healthier Society

We’re not saying that you can change the world by starting a wellness business (although it doesn’t hurt to have goals, and they might as well be ambitious - you never know what you can actually achieve until you get started), but we are saying that you can do your bit to help make society that little bit healthier, and even if that’s the only thing you want to achieve and it’s the only reason you have for starting a wellness business in whatever form that might take, that’s potentially enough. 

When you look back on your life, you’ll want to see a lot more positives than negatives, and it could be that starting a good wellness business that focuses on making people happier and healthier is exactly the kind of positive you should strive for. As we said, you might not change the world, but you can change some people’s lives, and that’s something to be proud of - so why not start putting your wellness business plans into place and see what you can do? 

It’s Your Passion

Who wants to work for hours and hours a day, most (if not all) days in the week, most (if not all) weeks of the year doing something they don’t like or just don’t really care about? If you ask people that question and get them to answer honestly, they’re generally going to say they’d rather do something else - they’d rather do something that they’re passionate about. After all, being happy at work is a form of wellness in itself, so it makes a lot of sense to start your own business so you can achieve those goals personally, at the very least. 

However, if you do something you’re passionate about, you’re not just going to help yourself, and that’s why starting a wellness business because it’s your passion makes so much sense. You’ll be happier, but so will anyone you help through your business. That’s because you’re actually going to care about your customers and be keen to help them as much as you can - it’s your passion, so of course, that’s what you’ll want to do. They’ll get the best help, attention, and care, and you’ll have the best time doing it. 

But even more than this, starting a wellness business because it’s your passion will also help anyone you employ. Because you’re invested in the business, you’ll be there for your team rather than just being a distant employer who’s only interested in making a profit. They’ll respect you for that and work harder as a result; your passion will fuel their passion. This leads back to your customers because, once again, they’ll get the very best advice and care from your entire team. As you can see, when you have passion for your business, it can make everything and everyone involved a lot more successful. 

You Can Be First

When you start to think about all the different businesses you could start - other than wellness-related ones, that is - you’ll see that no matter what comes to mind, it’s something that’s already been done in most cases. Or, if it hasn’t been done, your market research will let you know why that’s the case - it’s usually because there’s no demand for it. In other words, if you want to start a business these days, it’s going to be hard, and perhaps even impossible, to find a new idea that isn’t already available to people. 

The problem here is that although you can certainly start a business that’s the same or very similar to what someone else is doing, finding a way to differentiate yourself is going to be tricky, and if that’s the case, persuading new customers to try you out rather than their usual supplier or provider is an uphill battle. You won’t get very far, and you might have to call it a day completely. 

So it’s clear that if you want to start a business, you need to find something that isn’t saturated and that will be popular. That sounds impossible, but when it comes to the wellness industry, it’s still something that can be done. 

Although wellness has been around for a while, it’s still newer than a lot of other sectors, which means there’s still a lot of scope for you to come up with something brand new that people are going to want and need. 

If you can be the first to do something, you’ll be the one people remember. You’ll be able to make a name for yourself in your niche, and even if competitors do start doing similar things, they’ll never quite manage to catch you up (as long as you continue to push forward, of course). Being the first to do something in business is always risky, but business itself is risky, and if you’ve done your market research, written an excellent business plan, and you’ve got the passion you need to get started, being the first could be the perfect way to become successful. 

It’s Financially Rewarding

We know starting a wellness business shouldn’t only be about money, and there are plenty of other reasons to make this a good idea that you should think more deeply about if you’re interested in (and passionate about!) wellness and health. However, we can’t deny that everyone needs money to live, and we can’t deny that people are willing to pay a decent amount of money for wellness products and services. In other words, a fantastic by-product of starting a wellness business is that you’ll get paid for it. And you’ll get paid a good amount as well, considering what a popular and growing industry it is. 

The key to ensuring that your wellness business is financially successful and that you can enjoy the profits it makes is to have a solid business plan in place. This business plan is a document that goes in-depth into how you’re going to run your business, how you’re going to make money, and how much money you’re going to make (as well as much more - your business plan really needs to be something that spells out the future of the business as clearly and precisely as possible) and you can use it to make decisions as a business owner and get funding for your business should you need it. 

With a good business plan in place that you’ve thought about carefully and worked hard on to make it as accurate as you can, your business stands a much better chance of success, bringing you financial rewards while you help other people - it’s a win-win situation and one that you can be very proud to have made come true. 

Golden Years Nutrition: Tailoring Diets for Senior Health

As twilight beckons, the golden years emerge, painting daily routines with hues of wisdom and care. In this vibrant yet delicate stage of life, nutrition becomes a canvas where every meal contributes to a masterpiece of health and vitality. Just as an artist selects colors with intention, so must we tailor our diets to suit the changing needs of senior bodies, ensuring that each nutrient fortifies the frame and fuels the spirit.

With the palette of possibilities at our fingertips, let's blend science with soul to create a diet plan that not only sustains but celebrates the seasoned years of life.

The Art of Aging: Why Nutrition Matters More Than Ever

Aging is an art form refined over time, with nutrition being the brush that strokes across the canvas of our well-being. As we age, our bodies undergo a symphony of changes—metabolism slows, digestive efficiency wanes, and taste buds may retire early, making nutritious choices more critical than ever.

Here are the changes that are happening in the body:

  • Metabolic Shifts: Our metabolism slows down, necessitating fewer calories but higher nutrient density.
  • Digestive Dynamics: Changes in digestion require easier-to-digest foods, often rich in fiber and low in heavy fats.
  • Taste and Appetite Changes: With diminishing taste buds, it's crucial to make food more appealing through natural flavors and a variety of textures.

Crafting the Perfect Plate: Balancing Macronutrients

The quintessential meal plate for seniors should resemble a balanced tapestry of macronutrients—proteins knitting together muscles, carbohydrates fueling the day's endeavors, and fats, like oil in a lamp, keeping the flame of health alight.

  • Proteins: Lean sources like chicken, fish, beans, and tofu are recommended, with a serving of 20-30 grams per meal.
  • Carbohydrates: Focus on complex carbs such as whole grains, vegetables, and fruits, while limiting refined sugars and white flour products.
  • Fats: Include healthy fats from sources like avocados, nuts, and olive oil. Avoid trans fats and limit saturated fats.

Each macronutrient plays a lead role in the ensemble of senior nutrition, so this section explores how to proportion these key players on the plate, creating a harmonious dietary balance that supports an active and hearty lifestyle.

Micronutrients and Magic: Small Players, Big Impact

Beyond the broad strokes of macronutrients lie the dotted speckles of vitamins and minerals—the micronutrients. Although they take up mere corners of the nutritional landscape, their impact is profound, guarding against the specter of deficiencies and chronic conditions.

Their impact is profound:

  • Vitamin D and Calcium: Essential for bone health, found in dairy products, fortified cereals, and sunlight exposure.
  • B Vitamins: Vital for energy and cognitive function, found in whole grains, animal products, and leafy greens.
  • Antioxidants: Combat age-related cellular damage, with rich sources being berries, nuts, and dark chocolate.

Special Dietary Considerations: Navigating Health Conditions

Each elder's journey is unique, with health conditions casting shadows that require specific dietary adjustments. Diabetes may call for a sugar-conscious menu, while heart health might advocate for low-sodium selections.

Tailoring diets to accommodate specific health conditions is key. For diabetes management, focusing on low-glycemic-index foods is important. For heart health, reducing sodium and saturated fat intake is crucial.

Medicare Food Allowance: Nourishment Within Reach

Navigating the seas of senior nutrition can be daunting, but the Medicare food allowance serves as a beacon of assistance, ensuring that the right nutrients aren't a luxury but a standard of care. This beacon of support lights the way for many seniors to access the wholesome foods necessary for maintaining their health.

The Medicare food allowance acknowledges the challenges that many seniors face in obtaining nutritious meals. Limited mobility, reduced income, and social isolation can make accessing healthy food difficult. This program bridges that gap, ensuring that seniors are not left to fend for themselves in a food landscape that can often be unfriendly to their needs.

Community and Cuisine: Social Spice in Senior Eating

Eating is not just a solitary act of nourishment but also a social spice that adds flavor to life. For seniors, the communal aspect of dining can be as vital as the food on the plate, offering both emotional sustenance and cognitive stimulation.

These communal settings provide a platform for seniors to engage with peers, share stories, and form connections, all while enjoying nutritious meals. Recognizing that a variety of physical, mental, and emotional factors influence health, this integration of social and dietary needs reflects a comprehensive approach to senior care.

Conclusion: Weaving the Tapestry of Senior Health

As our exploration of golden years nutrition comes to a close, we see that crafting a diet for senior health is not merely about following guidelines—it is about weaving a tapestry rich with variety, balance, and personalization. It's about understanding that every meal is an opportunity to celebrate life's accumulated wisdom, to honor the body that has carried us through decades, and to ensure that the golden years are truly lustrous.

With the right nutrients, a dash of care, and a sprinkle of community, we can help seniors paint their later years with strokes of health and happiness.

Protein Rich Chocolate, Macadamia + Berry Bar

Looking for an indulgence with a Healthy Twist? ok you've twisted my arm and I've made something so delicious for you...

My Protein Rich Chocolate, Macadamia + Berry Bar has just entered the chat!

In a whirlwind of fast-paced living, and to do lists, finding the time to savour small moments of joy and pleasure is a truly wonderous experience. One way to treat yourself to a real feel-good moment involves your senses – by this I mean your taste buds and the dexterity of your hands.

Crafting a homemade dessert is a gratifying experience, and in this edition, I'm thrilled to unveil a recipe that not only appeases your sweet cravings but also delivers a surge of nutritional goodness. Join me as I walk you through my brand new recipe, which is a heavenly blend of dark chocolate, succulent berries, and crunchy macadamias.

Indulging in a tasty dessert is not just pleasurable; it can also be a conscious choice for your well-being. I’ve created this dessert with a combination of ingredients that contribute to both flavour and nutritional value, and I’d love to share why I’ve chosen each particular ingredient I’m using.

Firstly I’ve added dark chocolate. Dark chocolate isn't just a delectable treat; it comes with a side of health benefits. Infused with antioxidants, this bittersweet food has the power to elevate your mood. Whenever I’m selecting dark chocolate, I aim for varieties with at least 70% cocoa content to maximize the health benefits and the least amount of added sugar. Higher cocoa percentages indicate a richer flavour.

The natural sweetness of the blueberries and blackberries and the chocolate itself in this recipe shine through without an excessive sugar load. There are a wide variety of reputable chocolate brands known for their commitment to quality and ethical sourcing. Look for certifications such as Fair Trade or Rainforest Alliance to ensure your chocolate supports sustainable practices.

I’m using three types of berries in this bar. Berries are nature's sweets, bursting with vitamins, minerals, and antioxidants. The raspberries, blueberries, and blackberries provide a colourful array of nutrients, including vitamin C and fibre. Delving deeper into their nutritional profile, berries showcase an array of phytochemicals – bioactive compounds present in plants that contribute to their vibrant hues. These phytochemicals play a crucial role in supporting overall well-being. And the sum of all of these elements contribute to improved digestion, immune support, and overall well-being.

Nutty Goodness: I love the creaminess and sweetness of macadamias and they also provide that delightful crunch. But beyond their textural contribution and satisfying taste, these nuts are rich in healthy monounsaturated fats, that actively promote heart health, working to balance cholesterol levels and support cardiovascular well-being.

Because protein is essential for a healthy diet, the addition of protein powder elevates this dessert into a balanced treat. Protein is essential for muscle repair and overall body function. By incorporating a quality protein powder, you not only enhance the bar's nutritional profile but also make it a more satisfying and filling indulgence. I use my Organic Vanilla Protein And Fibre Powder which is Sprouted + Vegan. 

Enjoying desserts extends beyond mere taste satisfaction. It's an invitation to adopt a holistic approach to well-being, embracing mindful indulgences that are not just enjoyable but also nourishing for the soul. Taking the time to appreciate a carefully crafted dessert allows you to be fully present in the moment. Engaging in mindful eating cultivates a deeper appreciation for the array of flavours and textures, fostering a positive and mindful relationship with food.

There’s something about chocolate that boosts your emotional well-being too, it seems to somehow possess a unique ability to evoke joy and happiness. Treating yourself to a well-deserved sweet escape uplifts your spirits, providing a momentary respite from the demands of daily life. It's a simple yet effective way to enhance the way you feel.

I’ve created this recipe for sharing because offering up a delightful dessert with loved ones goes beyond the act of eating. It becomes a conduit for creating bonds and cherished memories. Desserts, often associated with celebrations and gatherings, serve as a sweet vehicle for fostering social connections and strengthening relationships.

So here’s how can you create this chocolatey, nutty, berry bursting bliss at home;

Chocolate, Macadamia, Berry Bar

Ingredients:

  • 400g dark chocolate
  • 3 tbsp melted coconut oil
  • 1 punnet raspberries
  • 1/2 punnet blueberries
  • 1/2 punnet blackberries
  • 2/3 cup halved macadamias
  • 2 scoops of protein powder I use Organic Vanilla Protein And Fibre Powder
  • Edible flowers (optional for decoration)

Method:

Begin by lining a small baking dish with baking paper.

Melt the dark chocolate in a bowl over simmering water. Once melted, incorporate the coconut oil and protein powder, stirring until smooth.

In the prepared baking dish, gently mix the berries with your hands, saving a handful for the topping.

Sprinkle in the halved macadamias, distributing them evenly throughout the dish.

Pour the luscious, melted chocolate mixture over the berries, ensuring they are generously coated. Add the reserved berries on top for an extra burst of freshness.

Elevate the visual appeal by scattering edible flowers over the creation.

Allow the masterpiece to set by placing it in the fridge or freezer. When ready to indulge, slice into bars.

My Protein Rich Chocolate, Macadamia + Berry Bar is not just a dessert; it's a celebration of flavours, textures, and moments of clarity! As you embark on the journey of creating this delightful treat, remember to enjoy each moment and appreciate the nourishment it brings to both your body and your soul.

Struggling To Sleep? Here Are 15 Ideas You Can Try

Struggling to sleep can be a frustrating and overwhelming experience. Whether it's due to stress, anxiety, or a medical condition, not getting a good night's rest can take a toll on your physical and mental health.

What Is REM?

REM (Rapid Eye Movement) sleep is one of the four stages of sleep that the body goes through during the night. The other three stages are non-REM sleep, which includes stages 1, 2, and 3. During REM sleep, the brain becomes more active, and the eyes move rapidly behind closed lids. This stage of sleep is associated with vivid dreaming and increased brain activity, similar to when we are awake.

REM sleep is considered the most restorative stage of sleep, as it is during this stage that the body and brain repair and rejuvenate. The body's muscles become temporarily paralyzed, preventing us from acting out our dreams and potentially causing harm to ourselves. This stage of sleep also plays a vital role in the consolidation of memories and learning.

REM sleep typically occurs in cycles throughout the night, with the first cycle usually lasting around 10 minutes, and each subsequent cycle lasting longer. The longest REM cycle usually occurs in the early morning hours. In adults, the duration of REM sleep is about 25% of the sleep cycle, and for infants, it can be up to 50%.

Sleep disorders such as insomnia and sleep apnea can affect the amount of REM sleep an individual gets, leading to symptoms such as daytime fatigue, difficulty concentrating, and mood swings. Additionally, certain medications, such as antidepressants, can also affect the amount of REM sleep an individual gets.

However, there are a variety of strategies and techniques you can try to help improve your sleep.

Here are 15 ideas you can try:

1.   Establishing a consistent sleep schedule:

One of the most important things you can do to improve your sleep is to establish a consistent sleep schedule. This means going to bed and waking up at the same time every day, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep at night and wake up in the morning. It's also important to stick to this schedule as closely as possible. Even small variations in your sleep schedule can disrupt your body's rhythm, making it harder to fall asleep at night.

2.   Creating a bedtime routine:

Another important step you can take to improve your sleep is to establish a bedtime routine. This can be something as simple as reading a book or taking a warm bath. The key is to make it a consistent routine that you do every night before bed. This sends a signal to your body that it's time to wind down and prepare for sleep. Additionally, you can also try incorporating other relaxation techniques such as deep breathing or meditation into your routine.

3.   Making your bedroom a sleep-conducive environment:

The environment in which you sleep can also play a significant role in the quality of your sleep. It's important to make your bedroom as dark, cool, and quiet as possible. Keep electronic devices out of the bedroom and use comfortable bedding and a supportive mattress. The idea is to create an environment that is conducive to sleep and free of distractions.

4.   Avoiding stimulating activities before bed:

Stimulating activities such as watching TV, working on the computer, or playing video games can make it harder to fall asleep. The bright screens and stimulating content can keep your mind active, making it harder to relax and fall asleep. It's best to avoid these activities for at least an hour before bed.

5.   Limiting caffeine and alcohol consumption:

Caffeine can stay in your system for up to 8 hours, so it's best to avoid consuming it later in the day. Similarly, alcohol may help you fall asleep initially, but it can disrupt your sleep later in the night. It's best to limit your consumption of both caffeine and alcohol in the evening.

6.   Getting regular exercise:

Regular physical activity can help improve sleep quality. However, it's important to avoid vigorous exercise close to bedtime as it can make it harder to fall asleep. Aim to get your exercise earlier in the day. There is limited scientific research on the effects of THC delta 9 on muscle recovery. Some studies suggest that THC may have anti-inflammatory properties and could potentially help with muscle soreness and pain. Also, there are edibles that contain Delta-9 THC and can encourage muscle recovery. You can buy Delta 9 THC edibles online such as cookies, and smoothies, and help to encourage your muscles after hard work and help it easier to sleep

7.   Relaxation techniques:

Relaxation techniques such as deep breathing, meditation, or yoga can help calm your mind and body before bed. These techniques can help reduce stress and anxiety, making it easier to fall asleep.

8.   Over-the-counter sleep aids:

If you find that you're still having trouble sleeping despite trying other strategies, you can try an over-the-counter sleep aid such as melatonin or diphenhydramine. You can also look into Delta 9 THC Gummies as a way to help you fall asleep. Be sure to talk to your doctor before taking any medication and follow the instructions on the label.

9.   Limiting naps during the day:

Napping during the day can make it harder to fall asleep at night. If you must nap, keep it short and early in the day.

10.   Getting plenty of natural light during the day:

Exposure to natural light during the day can help regulate your body's internal clock and improve sleep quality at night. Try to spend time outside during the day or open the curtains to let natural light into your home.

11.   White noise machine:

Some people may find it hard to sleep due to noise, if that's the case a white noise machine can help block out unwanted sounds and create a more peaceful sleep environment.

12.   Consult a healthcare professional:

If you've been having trouble sleeping for an extended period, it may be a good idea to consult a healthcare professional. They can help determine if there's an underlying medical condition causing your insomnia and recommend appropriate treatment options.

13.   Practise good sleep hygiene:

Good sleep hygiene includes a set of habits and practices that promote healthy sleep. This includes avoiding naps during the day, not watching TV or using electronic devices before bed, and not eating heavy meals close to bedtime.

14.   Try cognitive behavioural therapy:

Cognitive behavioural therapy (CBT) is a type of psychotherapy that can help change negative thought patterns and behaviours that may be contributing to insomnia. CBT can help you learn how to relax your mind and body, allowing you to fall asleep more easily.

15.   Consider a weighted blanket:

Weighted blankets are known to provide a sense of comfort and security, similar to a hug. Weighted blankets can help promote relaxation and reduce anxiety which can lead to better sleep.

What Is Sleep Therapy?

Sleep therapy is a form of treatment for individuals who have difficulty sleeping or suffer from sleep disorders. There are various types of sleep therapy, including cognitive behavioural therapy (CBT) as mentioned above, medication, and lifestyle changes. The goal of sleep therapy is to help individuals improve the quality and quantity of their sleep, and as a result, improve their overall health and well-being. If you're experiencing sleep difficulties, it's important to consult with a healthcare professional to determine the best course of treatment for you.

In Conclusion

Getting a good night's rest is essential for maintaining physical and mental health. If you're struggling to sleep, there are a variety of strategies and techniques you can try, such as establishing a consistent sleep schedule, creating a bedtime routine, making your bedroom a sleep-conducive environment, and practising relaxation techniques. If you're still having trouble sleeping despite trying these strategies, be sure to consult a healthcare professional. With the right approach and persistence, you can improve your sleep and wake up feeling refreshed and rejuvenated.

Happy New Year and FREE Gut Love ’24 eBOOK

Hellooo moonbeams!

Welcome to Gut Love '24 - a month-long celebration of your gorgeous gut!

In the Gut Love '24 commune, oops I mean, community, we have many gifts to share with you and we appreciate your support so much :)✌🏼 ☮️

Firstly I’d love to share with you a free-as-a-bird recipe eBook.

It's packed full of gut health information, tips and 7 mouth-watering and gut-loving recipes you will looovveeee.

You can download it here and enjoy the read and recipes.

We also have 15% off all of our gut health products in the supercharge your gut store here. It's automatically applied so no pesky codes to add.

Ps: keep your eyes peeled for a wonderful competition will launch mid-January. Hint: winners get a free nutrition consult with me (Lee!)

Also don’t forget to check out our social media for loads of fun-loving and factual facts on your gut and how a loved gut helps all your health @superchargeyourgut @leesupercharged

Happy New Year and peace out peaceniks!  ✌🏼

Lee xo

Supercharged Christmas Fruit Cake

It’s unbelievable how quickly Christmas has rolled around this year. It seems like only yesterday I was celebrating ringing in the New Year with family and friends and making resolutions for the year ahead.

 

As this year comes to a close and I take a few weeks off the blog, I’d love to get your creative juices flowing with a few scrumptious recipes that you can make over the holiday period.  I’ll be posting up a selection of brand new recipes from my book Supercharged Food, Eat Clean, Green and Vegetarian in the next couple of weeks and also want to share with you today, a hot-out-of-the-oven Christmas cake recipe that I concocted in my kitchen yesterday.

 

I adore this time of the year, not just because of the delicious treats I knock up in secret stashes for the wind down to the holidays, but also because I love the thought of families and individuals embracing their Christmas menus and creating a spirit of festivity with illuminating fairy lights, multi coloured decorations and imaginative window displays. Not to mention baubles and foil covered chocolate coins.  It’s also a time when my daughter starts whistling and jingle-belling Christmas carols; every year without fail, it happens about three and a half weeks before Christmas. That’s when I know Christmas is close!

 

I hope you’ll enjoy my fool proof Fruit Cake recipe which can be made simply and easily and with a minimum of fuss.  It’s a handy one to have at home in case a friend drops in or you can leave it in its baking paper and wrap it up in a pretty bow to take to your Christmas party.  You have my personal guarantee that everyone will be very impressed!

 

This cake is one of those flexible feasts for stress free festive entertaining. You can add in whatever dried or dehydrated fruit you have in your cupboard or try it with a combination of fruits depending upon your tastes, guaranteeing you a different experience each time you make it.

 

The fruit adds an element of natural sweetness so there’s no need to add any refined sugars, or sugar substitutes.  I bought my dried fruit individually at my local supermarket as many of the mixed fruit varieties had added preservatives and additives as well as sugar.  I used dates, prunes, cranberries, raisins, sultanas and currants and a few of my own dried apricots and blueberries.  I also added Omega 3 rich walnuts to impart a delicious crunch as you bite into the cake.  The richly dark and intense flavour means you’ll only need a small slither to be fully satisfied.

 

Mixing is the fun part of the recipe. I used my hands to get all of the ingredients conveniently jam-packed into the tin.  You can be as creative as you like with the cake tin too, I baked mine in the shape of a heart because Christmas is about celebrating the love we share for one another.

 

This cake will keep in a sealed container in the fridge for up to a month.

 

Supercharged Christmas Fruit Cake

 

Makes one cake

 

Ingredients

  • 200 g almond meal
  • 50 g walnuts chopped
  • 650 g mixed dried fruit of your choice, such as currants, cranberries, blueberries, raisins, figs, apricot, sultanas, cherries, dates
  • 1/2 teaspoon ground cinnamon
  • ½ tsp allspice
  • Âź tsp ground ginger
  • Âź tsp nutmeg
  • 1 tsp gluten free baking powder
  • ½ tsp bicarb of soda
  • 1 tsp vanilla powder or extract
  • Pinch Celtic Sea Salt
  • 1 TBS lemon zest grated
  • 3 TBS lemon juice
  • 4 TBS coconut milk
  • 3 TBS walnut oil (or almond or light olive oil)
  • 3 eggs lightly beaten
  • 1/2 cup blanched almonds for decorating

Method

  • Preheat your oven to 160 C and line an 18cm cake tin with baking paper
    In a mixing bowl combine almond meal, chopped walnuts, dried fruit, spices, baking powder, bicarb of soda, vanilla, sea salt and lemon zest
  • In a separate bowl place lemon juice, coconut milk, oil and eggs and whisk together
    Add the dry ingredients to wet and fold through with a wooden spoon
    Spoon the mixture into prepared tin then press the mixture down into the tin using your hands so that it is compact and tightly packed
  • Bake for 1 hour on the middle shelf of the oven
  • Open oven and placed blanched almonds on top and return to oven for 30 mins
  • Check cake with a skewer and remove the cake from the oven when the skewer comes out clean
    Let cool and then carefully remove from tin
  • Stored in sealed container in fridge
 

Happy Cooking!

 

Lee xo

🌮 Holiday Fish Tacos with Mango and Avocado Salad

This Christmas, I’m ditching the traditional yuletide turkey and sharing a recipe that just screams "Aussie Christmas". My Fish Tacos with Mango and Avocado Salad is a festive fiesta that's easy to make, fun to eat, and promises a burst of flavours that will undoubtedly make it a standout addition to your holiday menu.

So why embrace Fish Tacos for an Australian Christmas? While the traditional Christmas feast may conjure images of roasts and hearty dishes, there's a growing trend in Australia to embrace lighter, fresher alternatives, particularly when celebrating under the summer sun.

Fish tacos offer a perfect blend of freshness, vibrant colours, and the kind of easy, communal dining that suits our Australian Christmas vibe.

The simplicity of this recipe adds to its appeal. The panko-crusted fish fillets bring a satisfying crunch, while the Mango and Avocado Salad introduces a medley of textures and tropical sweetness. It's like a tropical party in your mouth, and everyone is invited.

Topped with a zesty Green Goddess dressing, these tacos are a harmonious blend of flavours that celebrate the joy of good food and good company.

Whether you're hosting a festive gathering or simply looking to infuse some Christmas spirit into your meals, these Fish Tacos are a delightful choice.

So, gather your loved ones, roll up your sleeves, and get ready to sleigh – I mean, slay – in the kitchen. Let's make this Christmas one to remember, filled with good food, good laughs and delicious food.

Fish Tacos with Mango and Avocado Salad

Ingredients:

For the Fish:

  • 450gms white fish fillets (such as cod or tilapia)
  • 1 cup gluten free panko breadcrumbs
  • 1/2 cup all-purpose gluten free flour
  • 2 large eggs, beaten
  • Salt and pepper to taste
  • Coconut or olive oil for frying
  • Corn or flour tortillas for serving

For the Mango and Avocado Salad:

  • 1 ripe mango, peeled, pitted, and diced
  • 1 ripe avocado, peeled, pitted, and diced
  • 1/4 red cabbage, thinly sliced
  • 1/2 iceberg lettuce, roughly chopped
  • 1/4 cup fresh cilantro, chopped
  • Juice of 1 lime
  • Salt and pepper to taste

For the Green goddess dressing:

  • 1/2 cup Greek yogurt or sour cream
  • 1 cup fresh parsley, chopped
  • 1/4 cup fresh chives, chopped
  • 2 tablespoons fresh tarragon, chopped
  • 2 tablespoons fresh basil, chopped
  • 1 tablespoon fresh dill, chopped
  • 2 cloves garlic, minced
  • 2 tablespoons lemon juice
  • Salt and pepper to taste

Method:

Prepare the Mango and Avocado Salad:

  • In a large bowl, combine diced mango, diced avocado, chopped red onion, and fresh cilantro.
  • Squeeze the juice of one lime over the mixture and toss gently to combine.
  • Season with salt and pepper to taste.
  • Set aside in the fridge while you prepare the rest of the components.

Prepare the Green goddess dressing

Whisk all dressing ingredients together in a small bowl. Add water to adjust consistency then set aside in the fridge.

Panko Fried Fish:

  • Season the fish fillets with salt and pepper.
  • Cover each fillet in flour, shaking off excess.
  • Dip the fillets into beaten eggs, ensuring they are well-coated.
  • Next, take each fillet and press them one by one into the panko breadcrumbs, making sure they are fully covered.
  • In a large frying pan, heat oil over medium-high heat.
  • Fry the fish fillets for 3-4 minutes per side or until golden brown and cooked through. Ensure that they are all separated in the pan, it will take a couple of pan loads.
  • Remove the fish from the frying pan and place on a plate lined with paper towels to absorb excess oil

Assemble the Tacos:

  • Warm the tortillas in a dry skillet or microwave.
  • Place a spoonful of the Mango and Avocado Salad on each tortilla.
  • Top with a panko fried fish fillet.
  • Drizzle green goddess dressing over the top and serve on a communal platter in the middle of the table.

Enjoy this delicious fresh and zesty plate of goodness!

7 Methods to Maximize Nutrient Absorption

Nutrient absorption occurs primarily in your small intestine as digested food passes through and the intestinal walls uptake nutrients. Factors, like compromised gut health, medications, and chronic stress can hamper the efficiency of this process.

When absorption is impaired, you don't reap the full benefits of dietary nutrients, which, over time, can lead to deficiencies and health issues. The good news is you can take strategic steps to maximize absorption.

Optimizing nutrient absorption safeguards you from deficiencies that can negatively impact immunity, energy levels, hormones, and important body processes. Here are 7 effective methods to improve digestion and help your body thrive by getting the most from your diet:

1. Eat Plenty of Prebiotics and Probiotics

Boosting gut health enhances absorption, and prebiotics and probiotics are key allies. Prebiotics provide “fuel” to nourish probiotics - the beneficial bacteria in your digestive system. This optimizes gut flora, protects intestinal walls, and aids digestion. Excellent prebiotic foods include bananas, onions, garlic, lentils, and oats.

Probiotic foods help restore optimal bacterial balance. Try kefir, kimchi, sauerkraut, yogurt and kombucha. Reliable supplements for digestion and absorption can help those with deficiencies. A healthy gut equals improved nutrient absorption. For more information on gut health recipes and you can also visit my gut health blog.

2. Stay Hydrated with Fluids

Sufficient hydration keeps your digestive system functioning properly. Fluids help break down food and transport nutrients efficiently through the intestines into your bloodstream. Aim for adequate daily water, either through foods or beverages.

Drinking fluids during meals is optimal for absorption rather than chugging water afterward. Beverages like herbal tea, bone broth, and fruit/veggie smoothies are great hydrating options. Dehydration impedes the absorption process.

3. Chew Your Food Thoroughly

Don’t rush through meals - take time to chew each bite thoroughly to improve absorption. Chewing breaks food particles down smaller for easier digestion by your body’s enzymes. The more finely food is chewed, the greater the surface area for nutrient absorption once it reaches your intestines.

Digestion starts in your mouth. Chewing signals your stomach to release acids preparing for food particles. Take at least 20 chews per bite, focusing on quality over speed.

4. Avoid Heavy Processing and Additives

Heavily processed foods and certain additives hinder absorption. Refined grains and excess sugar deplete gut bacteria diversity. Food dyes, emulsifiers, and sulfites can damage intestinal walls and cause inflammation.

Instead, eat a diet rich in whole foods like vegetables, fruits, beans, nuts, and minimally processed grains. Also, limit alcohol, which damages the gut lining. Focus on quality fuel for your body.

5. Manage Stress

Long-term stress impacts the production of hormones, enzymes, and acids vital to proper digestion. Stress causes blood to divert away from your gut to muscles, interfering with optimal absorption.

Adopt stress management techniques like meditation, yoga, deep breathing, and mindfulness. Allow time to rest and recharge. Keeping stress at bay ensures your body’s systems can sync for peak absorption.

6. Supplement Absorption Aids

Certain supplements support your body’s absorption abilities. Digestive enzymes help break down macronutrients for better conversion. Supplements like zinc, iron, and magnesium citrate increase mineral absorption. Omega-3 fish oils boost fat absorption.

Chat with your doctor before supplementing to ensure safety and efficacy. Targeted supplementation tailored to your needs can enhance your natural digestive and absorptive capacities.

7. Exercise Regularly

Regular physical activity keeps digestion regular and going strong. Exercise accelerates food’s transit time in your system, making for optimal nutrient absorption. It also decreases inflammation and insulin resistance, which impair absorption when elevated.

Aim for 150 minutes per week of moderate activity like brisk walking. Strength training aids muscle movement related to digestion. Keep your gut and body active.

Conclusion

Maximizing nutrient absorption empowers your body to reap the full rewards of eating healthy. Support your digestive system by staying hydrated, managing stress, exercising, and avoiding gut disruptions.

Eat more prebiotic and probiotic foods to enrich gut flora while limiting heavily processed items. Follow these steps to ensure you properly break down and absorb nutrients from your diet. Pair smart nutrition with optimized absorption for good health.

Dishes that make Mediterranean cuisine so delicious and loved by many

Embarking on a journey through the enchanting world of Mediterranean cuisine feels like setting sail on a culinary odyssey. It reveals a tapestry of flavors and culinary traditions that have captured the imaginations and palates of people worldwide. 

Rooted in the countries surrounding the Mediterranean Sea, this gastronomic adventure goes beyond just dishes; it's a celebration of vibrant, locally sourced ingredients and the time-tested wisdom of generations in the kitchen. The global allure of Mediterranean cuisine isn't just about taste; it's about the stories told through every bite.

Characteristics of Mediterranean Cuisine

Celebrating Fresh, Local Ingredients

Picture strolling through a bustling local market in a Mediterranean town, the air filled with the scent of ripe fruits and the vibrant colors of fresh vegetables. Mediterranean cuisine is like a love letter to these ingredients, a commitment to using what the land offers. It's about cherishing the connection between the food on your plate and the earth it came from, fostering a deep appreciation for the flavors that change with the seasons.

Nurturing with Healthy Fats and Oils

Imagine the golden hues of olive orchards lining the hillsides. That's where the magic begins—with olive oil. It's not just a cooking staple; it's the elixir of the Mediterranean kitchen. As you drizzle it over a dish, you're not just adding flavor but embracing a tradition that spans centuries. The health benefits are like a secret passed down through generations, reminding us that good food is also about caring for ourselves.

Flavors in Abundance

Think about the first time you tasted a perfectly balanced sweet and savory dish, a harmony of flavors dancing on your taste buds. Mediterranean cuisine is like a symphony—it weaves together the earthy notes of oregano, cinnamon's warmth, and cumin's zing. It's not just a meal; it's a sensory experience that leaves a lasting impression.

Iconic Mediterranean Dishes

Lentil Moussaka

Exploring Greek Gastronomy

Close your eyes and imagine being in a Greek taverna, the aroma of Moussaka wafting through the air. As you take a bite, the layers of eggplant, minced meat, and velvety bĂŠchamel sauce transport you to comfort and warmth. With its grilled meat skewers, Souvlaki isn't just street food; it's a taste of Greek simplicity and bold flavors. And who could forget the freshness of a Greek Salad, each bite a crisp, refreshing journey through the flavors of the Mediterranean?

Speaking of Greek cuisine, have you ever tried a delightful Greek eggplant recipe? One standout dish is the "Melitzanes Papoutsakia,"." This dish is a delightful blend of roasted eggplants, flavourful minced meat, and a luscious tomato sauce. For a step-by-step guide and a taste of authentic Greek home cooking, check out this Greek eggplants recipe with Paliria.

Italian Culinary Elegance

Remember the first time you twirled a forkful of perfectly cooked pasta? Italian cuisine is an art form, a dance of flavors on the palate. Spaghetti Bolognese and Carbonara aren't just dishes but expressions of culinary mastery. A Margherita Pizza is more than a combination of tomato, mozzarella, and basil; it's a timeless representation of Italian sophistication. Tiramisu, with its layers of coffee-soaked ladyfingers and mascarpone cream, is a sweet finale that lingers in memory.

Spanish Festivity on a Plate

Imagine a bustling Spanish market square where the aroma of Paella fills the air. It's more than a dish; it's a communal celebration, a vibrant mix of rice, saffron, and seafood or meats. With their small, flavorful bites, Tapas is an invitation to savor and share—whether it's Patatas Bravas's spiciness or Gambas al Ajillo's richness. And a chilled bowl of Gazpacho isn't just soup; it's a refreshing testament to the cooling spirit of Spanish cuisine.

Middle Eastern Culinary Delights

Transport yourself to a Middle Eastern feast—a spread of Hummus, the creamy blend of chickpeas, tahini, and lemon. It's a dip that tells a story of simple pleasures. With its crunchy exterior and earthy taste, Falafel isn't just street food; it's a culinary journey wrapped in pita. Shawarma, with its thinly sliced marinated meat, is an aromatic adventure that captures the essence of Middle Eastern street food.

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