Looking for a fast and easy, low carb breakfast bar or granola bar? If so, this one’s a doozy! Loaded with nuts, seeds and healthy fats, this bar provides you with a solid low GI energy fix to start your day, without being too heavy.
The sugar free chocolate topping adds a yummy chocolatey fix for those of you who have a sweet tooth, without the spikes in your sugar levels or carbo coma that sugary breakfast bars or granola bars can often do.
This easy to make recipe will ensure you have a weeks worth of breakfast meal prep sorted and you can modify the recipe easily to suit your tastes. Whether you want this for yourself or a breakfast or morning tea treat for the kids, we know you’ll love this recipe! Give it a try!
Recipe
1 1/2 cups of raw mixed nuts
1 egg
1 tbsp Natvia or your preferred sweetener
1/4 cup chia seeds
2 tbsp peanut butter
2 tbsp coconut oil
Preheat oven to 200 degrees celsius Blitz nuts into small pieces Add eggs, sweetener. Melt down peanut butter and coconut oil and add to bowl Mix through Press into tin and cook for 15 minutes
Chocolate icing
1/4 cup Healtheries no sugar added choc chips
2 tbsp coconut oil
1 tbsp cocoa
Melt coconut oil and choc chips Add cocoa Spread over top of cooked base Set in fridge Chop into pieces and enjoy!
I’m not even kidding when I tell you how easy this is. Seriously. If I can make this from scratch in just a few minutes during a live stream in front of all of you, then there’s no excuse for anyone not to make and enjoy this dish! It’s fast and easy and the best part is that it’s served with Konjac or Shiritaki noodles which helps you lower the overall calories and up the fibre!
Konjac noodles are weirdly and delightfully gelatinous and translucent traditional Japanese noodles, common in Asian Cuisine. They are made from the konjac plant which is ground and shaped into various types of pasta and rice and they’re amazing! Shirataki noodles have almost no calories and virtually no carbs, making them perfect for any diet — especially a low carb or ketogenic diet. They are 97% water, 3% fibre and have traces of protein, fat, and calcium. As these noodles are loaded with fibre it’s important to drink plenty of water when you eat them. As a bonus they’ll keep you feeling fuller for longer.
250 grams minced beef
1 can Italian diced, flavoured tomatoes with basil and oregano (or your preferred flavour)
2 big sprinkles of dried Italian Herbs
1/2 a small onion
2 cloves of garlic
Worcestershire sauce
Tomato paste (optional according to your tastebuds)
1 pack Konjac or Shiritaki noodles (normally around 400 grams per pack)
Mozarella cheese or
Dry fry your mince in a big pan and season with salt and pepper
In a blender mix your canned tomatoes, onion, garlic and Worcestershire sauce. Taste and if a little light in flavour, add more Worcestershire sauce and a couple of tablespoons of tomato paste for depth of flavour
Once mince is just cooked, add the sauce and let simmer for 10 minutes. Sauce will reduce and thicken and flavour will intensify slightly
Open packet of Konjac noodles, drain liquid and rinse in cold water
Place in a bowl of boiling water for around 1 minute, then drain
Add drained noodles to pan and mix through till noodles are covered with sauce
Serve big scoops in a bowl (as sauce is quite liquidy – not sure if that’s a proper word!!!!) and cover with cheese
You may also want to serve with some steamed broccoli or cauliflower to amp up your vege content!
This is literally as good as the original! This recipe uses Konjac or Shirataki noodles which are weirdly and delightfully gelatinous and translucent traditional Japanese noodles, common in Asian Cuisine. They are made from the konjac plant which is ground and shaped into various types of pasta and rice and they’re amazing! Shirataki noodles have almost no calories and virtually no carbs, making them perfect for any diet — especially a low carb or ketogenic diet. They are 97% water, 3% fibre and have traces of protein, fat, and calcium. As these noodles are loaded with fibre it’s important to drink plenty of water when you eat them. As a bonus they’ll keep you feeling fuller for longer.
1-2 tbsp olive oil
1 onion (chopped)
2 cloves garlic (minced)
250 grams of chicken chopped into small pieces (stir fry size)
Konjac noodles
1 large egg
1/2 a cup of bean sprouts
2 tbsp soy sauce
1 lime
1/2 tsp chilli flakes (optional)
1 oz. peanuts
In a wok or a large pan on medium heat, cook the chopped onion in olive oil until translucent. Then cook the garlic until fragrant, about 3 minutes.
Season the chicken thighs with salt and pepper and let them cook. Remove from wok.
Crack an egg into wok. Allow it to cook for a few seconds and then scramble it into large chunks.
Drain noodles then soak in warm water for 1 min and drain again.
Once the egg is cooked, toss your noodles into the pan. Let your noodles cook for a few seconds, tossing continuously.
Add the chicken and finish it all off with a splash of soy sauce, lime juice and chilli flakes, if using.
Serve the Chicken Pad Thai with crushed or whole peanuts and lime for garnish. Salt and pepper the dish as needed.
OMG you need this in your life. Low carb and keto, this is heavenly and delish. Great for when you need a hit of fat or something yummy to curb those cravings.
16 oz cream cheese
1/3 cup of your preferred sweetener ( I used Stevia )
3 eggs
1 tsp vanilla extract
1/4 tsp cream of tartar
1/8 tsp baking soda
1 cup berries
Preheat oven to 175 degrees celsius. Grab your favourite baking container and grease. I used olive oil as that’s all I had. You could use cooking spray.
Get out your bench top mixer or hand blender and bowl. Add eggs and whizz. Add sweetener, vanilla, cream of tartar and baking soda and mix again. Make sure your glorious cream cheese is softened, then add and whip till mixed.
Pour mixture into your prepared baking container. Place berries on top of your mixture
Bake for up to 1 hour.
Remove pan from oven, allow to cool and them put in the refrigerator to chill for a few hours.
Your genes: you can’t change them BUT you can work with them. I’m in the 10% of the worlds population who struggles to process carbohydrates so have struggled with unexplained weight gain and food intolerances for many years, and sadly, this is more common than we think! I’ve learnt however, to work with my genes, feeding it food that FUELS my body, rather than feeding it with the foods that created inflammation, leading to weight gain. Now my body is losing the inflammation it carried and is finding it’s way to equilibrium. If you’re struggling with your weight, look at your family genetics. My understanding is that the effects of our genes can be switched on and off according to what we eat, stress and environmental factors. You can’t change your genes, but you can work with them and change the triggers that aggravate them.
Your environment: A New England Journal of Medicine study declared that people can actually ”catch” obesity from close friends. When researchers followed 12,067 people over 32 years, they concluded that those of us with very close friends who are obese have a 171 per cent higher chance of becoming obese too. The theory goes: you’re influenced by your friends, and if they overeat, you may unwittingly follow their lead.
Sedentary lifestyle: our jobs have changed. Back in the 1950’s and 60’s there were more physical jobs. Now we have more technology, more convenience, more sitting down, more sedentary jobs. To deal with this, find any excuse you can TO MOVE. Take stairs instead of the lift. Bike to work. Dance with your kids. ANYTHING you can do is better than nothing! Also remember, you’re body is a fuel burning machine and the way to success is to stop eating more than you burn! Remember calories in vs calories out – and while I may not be a huge advocate for being totally calorie conscious, I know my diet is balanced as I eat a lot of plant, ensuring that I get great nutrition through lower calorie, fibrous foods.
Stress: When you have chronic stress, your body steps up its production of cortisol and insulin. Your appetite increases, and so do the chances you’ll engage in “hedonistic” eating in the form of high-calorie sweets and fats. When you try to combat stress with food, you activate the reward centre of your brain. After that initial feel-good spell wears off, you’ll reach again for the same thing that made you feel good. It’s no different from being a junkie….just on foods that don’t serve your body, loaded with empty calories. The solution? Have healthy alternatives available. Go for a walk. Have a cup of tea. Phone a friend.
Not getting enough sleep: I was shocked to discover that lack of sleep can impact insulin sensitivity and contribute to a slower metabolism!
Light at night: This disturbs you from getting the deep restorative REM sleep you need to ensure your body rests, repairs and revitalises. You wake up tire and end up reaching for high energy foods to lift you throughout the day – and often those foods are high calorie with little nutritional value.
Eating on the run: How often have you done this? Do you work through lunch? Eat breakfast as you run out the door? The gut is your second brain. It needs time to digest and process your food. That takes around 20 minutes. Eat on the go and you’re not giving your gut time to understand that you’ve eaten, leading to more snacks and treats because you still feel hungry!
We’ve stopped listening to our bodies: Babies know when they are hungry and when they’re full – and they are pretty quick to tell the world! When did you have hunger pains and just ignore them? When have you ended up light headed because you couldn’t be bothered eating? Our bodies are giving us these signals for a reason! Ignore them and you’ll disconnect from consciously eating and start making dumb choices! I speak from experience!
Your skincare and personal care: Your skin is your biggest organ. If you’re loading your skin with chemicals, where do you think they end up? Absorbed through your skin and they can end up messing with your liver and your hormones! While you may never have heard of phthalates—a family of chemicals used to make plastics flexible—new evidence linking these and other so-called “endocrine-disrupting” chemicals with obesity has been growing. In fact, researchers have taken to calling many of these substances ‘obesogens’ (obesity-promoting chemicals). Be careful what you put on your skin AND what you carry your food in!
Undiagnosed intolerances or allergies: Bloating? Stomach upsets? Mood swings? Irritability? Unexplained weight gain? Skin irritations? Insomnia? Exhaustion? There could be a reason. It may be your food OR it could be a sign that something else is going on. If so, please consult your health practitioner.
Menu:
In 1977 the McGovern report was released stating that there was an increase in cardio vascular disease caused by too much fat in our diets. The food industry freaked out and the low fat food industry was born. It’s interesting to not that some fats are great! Fat carries flavour. Remove fat and you remove flavour. As a result, low fat foods ended up higher in sugar, to compensate. And….VOILA…..we now have a diabetes epidemic…..Hmm coincidence? Sugar is 9 times more addictive then cocaine, so buyer beware!
Hidden sugars: watch out for condiments! They can be carrying a load of extra sugars! Read labels and BEWARE. Avoid those vanilla or hazelnut shots when you go to your favourite coffee place and where you can, go sugar free.
Portion control is out of control: meals are on average 30% larger than the 1960s and restaurant meals are 50% larger. Do we need that? NO!!! Eat more plant, protein the size of your palm and the thickness of your little finger and a little fat. To really control your portions, trick yourself by eating from a smaller plate!
Dried fruit: once deemed as a healthy option, now just loaded with sugar. It’s a good option if you’re an athlete or really physical, however for most of the population, it’s just added carbs that get stored as fat. You’re better to eat a piece of fruit!
Smoothies and protein shakes: OMG! Have you looked at the ingredients in some of these products? When I realised that one smoothie from my favourite smoothie place actually gave me my entire days worth of calories (while thinking it was a healthy choice…!) I nipped that one in the bud! Protein shakes can be a bit misleading too. While they may have loads of extra protein, some are loaded with extra sugars that mess with your insulin levels! If you want a healthy smoothie recipe, try mine! SOOO tasty!
Diet products: KEEP AWAY!! These can be loaded with all sorts of weird chemicals and I think they just taste funny!! Check out this study from the University of Texas Health Science Center at San Antonio: Study subjects who drank two or more diet sodas a day had waist size increases that were six times greater than those of people who didn’t drink diet soda, said researchers. So why would diet soda cause weight gain? I’ve heard that it excites the part of the brain that tells the pancreas to produce insulin, messing with our blood sugars and our hormones. OR it could be that people think they can eat more if they drink diet soda, and so overcompensate for the missing calories by eating more???
Energy bars and energy drinks: NOPE. Are you a marathon runner? Are you really active? You’re just overloading your system with chemicals, caffeine and sugar that you just don’t need! Your body will end up storing that energy as fat. Don’t do it to yourself. You’re worth more.
Cheat days: No one has cast iron will power. For me a cheat day turns into a cheat week, into a cheat month. Don’t do it to yourself! And by eating like this, you never feel like you’re missing out anyway!! Also, cheat days create the idea that food is ‘good’ or ‘bad’. Remember, this is not a diet. This is a lifestyle.
Processed foods: these can contain lots of sodium, sugar and additives that can mess with your hormones, hold water, make you look puffy and mess with your bodies ability to burn fat!!! Get rid of it immediately!
Eating empty calories: You know what they are – chips, bread, pasta, doughnuts and all that stuff. They hold absolutely NO nutritional value and I don’t know about you but I’d rather eat food that makes me feel good as well as being tasty. By the way, that’s what I eat every day….!!! ( Want to learn my recipes and taste my food LIVE? Click here!!)
Not drinking enough water: Yes, it’s simple. However it actually prevents your body from working optimally!!
Meat and chicken: One word – hormones. You’ve already got stuff going on. Why add more hormones to your already super busy and stressed existing ones? If you can, go free range.
Mindset:
Programming: Were you told as a kid to ‘Clear your plate! Eat up, there’s children starving in Africa!’ Those messages, especially when they are repeatedly told to us as children become the ‘truths’ in our subconscious, which governs our behaviours and our choices for around 90% of our day. Create new truths such as ‘ I eat till I’m full.’ Re-setting and re-programming is a part of the journey I love and have done this successfully for myself and many others. If you need help, hit me up! There’s also the realm of negative self talk: ‘I’m not worth it. I’m fat anyway. I’m unattractive….’ and all those statements. Again, I’ve battled those demons so if you need help, let’s smash it.
Your expectations: ‘I’ve eaten well for a few days, so why am I still fat?’ Are you freaking serious? How many years have you spent building the current body you have? Do you think a few days of eating differently and going for walks is going to miraculously change all this? It’s a fantastic start, but remember this is the long game. ‘Lose weight fast’ campaigns do not work!! What does work is creating new healthy habits that will serve you for a lifetime. Throw our your scales. Be kind to yourself and judge your changes by the clothes you wear and how you feel.
Skipping meals: This was me. ‘I skipped a meal so I’ve saved calories!’ I can afford to eat more! NO NO NO!! In that moment, your body goes into deprivation / starvation mode (particularly if you’ve done it regularly like I did) and it inevitably leads to weight gain! Not to mention you may alienate people because you’re a moody, grump a$$. Eat good food, when you’re hungry, till you’re full. Simple.
Crash diets and diets that say LOSE WEIGHT FAST: as mentioned before, they don’t work! I speak from experience! My solution? Stop dieting all together! Eat real food and be happy!
A big sprinkle of Italian Herbs and Spices, salt and pepper
2 handfuls of grated cheese (optional)
Low carb BBQ sauce OR low carb tomato sauce
Heat oven to 200 degrees
Mix all ingredients together in a bowl, except for the sauce
Seperate into 6 mini loaf tins and bake for 15 minutes
Remove from oven and cover each with a teaspoon of sauce, then bake for a further 5-10 minutes
Remove from oven and rest for a few minutes to allow loaves to bind properly.
Have 1-2 with a green salad or veges and enjoy!
Hey it’s Monique here. The way I approach my health, wellness and nutrition now, especially after 25 years of binge dieting, binge eating and yo-yo dieting behaviour, is way more logical than my normal ‘non linear’ way of thinking.
I’m way less emotional and a whole lot more ‘conscious’, less likely to try every new trend, less likely to react to stress and way more chilled. In fact for the first time in my life, I have a really positive relationship with food and get excited every day just thinking about what I can create and eat that will SERVE my body and my health. AND I’m excited to say that I’m no longer a stress or emotional eater. Yusssssss!
For most of my life – even as a child – I can admit that I have been a stress eater / binger / starver. I was all over the place, ‘reacting’ rather than ‘responding’ to stressors, blaming my genes for my weight issues and either bingeing to medicate myself OR starving myself to find some semblance of control in my life.
Sound familiar?
After talking to many of you over the last few months, it seems to be more common than I thought, so my first message to you, wherever you are in your journey is that YOU ARE NOT ALONE. There are a heap of us out there who are, or have experienced stress eating (or starving) and what I want to tell you is that you can beat this. I’ve done it so I KNOW you can do it too!
In my journey, I’ve realised that there were 4 key stressors for me:
External stressors: ‘I’m too busy to eat, there’s too much pressure on me just to keep going, everyone needs me, I’ll make things right for everyone else first’
Internal stressors: ‘I’m not good enough, I’m already overweight so what does it matter, I’m unattractive, no one likes me, I’m unlovable’
Dietary stressors: ‘I just don’t know what to eat! I can’t be bothered cooking. I don’t have time to cook. I don’t like vegetables. It’s easier to get a takeaway. I don’t know how to cook.’
Genetic stressors: ‘I come from an obese family – can’t change that. I’m big boned. My family all have thyroid problems. It’s in my genes.’
I’ve heard all of these statements over the years and used all of these excuses myself. The first thing to do is to addressthese stressors and develop strategies to start changing your thought patterns and your behaviour, enabling you to become more aware of your thoughts, behaviours and triggers and instead of giving in to them, changing your response, consciously. So here’s some ideas that can help.
1. Be present with what’s going on.
Stress eating provides a momentary escape from discomfort, giving you a hit of pleasure and satisfaction when you’re feeling something you don’t want to feel. Overeating works to numb and soften our feelings, taking attention away from the actual issue. Our brain and body can only process a certain amount of information at any one time, so focussing on eating means you can’t coherently focus on the issue at hand.
SO: how to deal with this?
Before reaching for a treat, stop and tap in to how you’re actually feeling. Verbalise it. Even if you have to walk away somewhere and swear or call a person rude names in the privacy of your own company, DO IT. Tell yourself that it’s OK to feel sad, mad, scared, tired — you name it. Welcome your feelings with kindness and curiosity, and ask them what they want from you. Talk to yourself. It’s ok to do so. Through listening to your emotions, you’ll discover what it is you truly feel and WHY and you’ll be less likely to eat your feelings.
2. #treatyoself
Often when people start a new weight loss journey they simply think of reducing calories – which does actually work! It’s all about calories in VS calories out, right? However, dieting does not mean you should forget FLAVOUR! Often we sabotage our diet emotionally with a ‘fear of missing out’ mentality. The reason I started creating low cab alternative recipes is that I love cakes and biscuits! I love baking! I love treats! I also realised that when I felt like I couldn’t have particular foods – particularly ones that taste great – I did feel like I was missing out. I learnt to cook meals as well because being a great baker did not mean I could actually cook. My dishes are full of flavour without compromising my weight loss goals and not only do I feel satisfied, I never need to binge anymore. In fact, even knowing that I can have cakes and treats makes me want them even less.
3. Portion control and re-learning the feeling of hunger.
I’m a snacker by nature. I prefer to snack all day and have smaller meals, however not everyone is the same – and I do ensure that my snacks both fit my nutritional and calorific guidelines. When you’re starting out however – as the big challenge in this is the mental game – I highly recommend that you stick to 3 well planned meals each day. You can have a couple of snacks as back ups, but start with good nutrition FIRST (plant, protein and fats with your biggest portion being plant) and ONLY eat if you’re hungry. Often if you’re an emotional eater, you become completely disconnected from feelings of hunger and fullness. By becoming conscious of your portion sizes and waiting till you actually have feelings of hunger, you’ll retrain your body to give you the right signals, reducing your stress eating response. FYI: A great way to test this is if you’re about to have something to eat, ask yourself: AM I ACTUALLY HUNGRY? Have a glass of water. Walk away for 15 minutes and if you’re still hungry after that, chances are it’s the real thing. If you come back and you’re fine, chances are it was a triggered response and an opportunity to ask yourself ‘what’s going on?’ Which takes me to the next point……
4. Know your triggers
Co-worker driving you crazy? Finances keeping you awake? Are the kids really demanding and you’re secretly not coping? Unexplained weight gain? Well, I can pretty safely say it is explained right there. Stress has a massive impact on our lives and while there are complex chemical and hormonal reactions that can happen in our bodies during stressful time which can trigger weight gain, it can also activate hunger. Becoming conscious of your triggers can really help you in this process. If you know you eat when you’re lonely – as an example – plan to call a friend or write in a journal instead. Journalling is a marvellous tool to become conscious of your behaviours, patterns and trigger when you’re wanting to make changes, so consider keeping a food and eating diary or make notes in your phone when you’re feeling like stress eating. Also, consider carrying nutritionally dense food such as good quality protein bars or snack packs with a handful of nuts in them, so that you never feel deprived. Stress eating can be your body’s reaction to feeling deprived, so create new ways to nourish yourself without compromising your goals. Stock your cupboards with delicious, healthy foods, pack your calendar with exciting things to do, and be disciplined about setting aside time for yourself to relax and journal!
5. Admit that your genes don’t define you.
When I was 18 months old, I was admitted to hospital. I was a morbidly obese child, was talking in sentences but I couldn’t walk. The doctors had decided I was possibly ‘retarded’ or that there was something wrong with my brain. I had a brain scan and the doctors decided, after looking at both of my parents who were also overweight, that ‘Elephants don’t make mice’. That became my story for more than 20 years. ‘I can’t change my genes so pass me another doughnut’.
Here I am 25 years later wearing the same sized clothes I did when I was 11. How is that possible? By realising that your genes don’t define you: you just need to learn how to work with what you’ve got. Are you stress eating, then feeling sick and blaming it on the fact that your gall bladder issues are hereditary? Listen here: You’re the one who put the doughnut in your mouth – not your genes. Often weight gain, aside from being a calorie issue, can be an inflammation issue. Some bodies simply can’t handle certain foods. For me, its carbohydrates and now that I know this, my body no longer has problems with inflammation, so weight loss is much easier. It all starts however by being conscious and making better decisions that serve your health and your body. In times of stress you have an opportunity to work either for or against your body. Which team do you want to support? Yours or your triggers?
So: remove temptations from your cupboards, know your triggers, become aware of when you’re hungry, face up to what’s actually going on and stop blaming yourself and your genes. You are so much more than all of that and you can do this.
FYI: if you’re not sure which of the stressors are affecting you, you can take this quiz
I love Italian food and have worked hard to try and find healthy alternatives to some of my favourites! Chicken Parmigiana is something I love however, calorie wise – as you have to crumb and fry your chicken pieces, then cover in a delicious tomato sauce and bake covered with cheese – well I’m sure you get the picture!
This recipe doesn’t see you frying your chicken first, so not only are you saving your calories, you’re saving time too! The most important thing to remember is that the flavour is in the sauce and when you have loads of flavour, you never feel like you’re missing out!!
1 chicken breast
1 can of Italian diced tomatoes (check the ingredients to make sure there’s not too much sugar in there!)
1/4 of a large onion
1-2 cloves of garlic
Some Worcestershire sauce (check the ingredients also)
Mozzarella cheese
Salt and pepper
Slice a chicken breast in half, butterfly style, so you end up with 2 flat pieces of chicken, roughly the same size. Lay your pieces in a microwave safe, BPA free container (if steaming in the microwave) or an oven proof casserole dish. Check the cooking times below.
Taste the canned tomatoes and decipher which flavour profile you need. Need more salt and pepper? Add it. Need more depth of flavour? Add some Worcestershire sauce! (It’s a favourite!)
Pour the tomatoes into a blender with your garlic and onion and blend to a thick sauce. The onion will change the colour of your sauce slightly, while making it thicker and adding a really lovely flavour
Pour sauce over chicken pieces, then sprinkle your mozzarella over the top and either place in the oven.
Cooking times:
If baking in the oven, preheat your oven to 200 degrees celsius it will take around 25 minutes to cook through, however always check your chicken to ensure there’s no pick bits in the middle and that the juices are running clear.
Serve with steamed veges or a side salad and enjoy! By the way, here’s the quick live streamed demo!
Not sure what to cook? Got Chicken in the fridge but feeling uninspired? Here’s some really fast and easy recipes that I make, which I know you’ll LOVE!
This is a great alternative to fat head dough and once cooked can be used in benchtop pizza oven!
1 cup of Almond Meal
1 egg
1/4 of a cup of oil
1/2 a tsp of baking powder
optional: a sprinkle of cheese, salt and pepper or some Italian herbs
Pre-heat oven to 200 degrees centigrade
Mix all ingredients in a bowl
Cover a baking tray with baking paper. Place dough onto paper and cover with another sheet of baking paper and press till just a few millimetres thick. Cook for 5-10 mins or until golden
Remove from oven and cover with your favourite ingredients and top with cheese and cook till melted and delicious
HI! It’s Monique here! Soap VS Body Wash. What do you prefer? There’s always a huge debate when I talk about this online and it seems to be a polarising topic!
For years I was a body wash kind of gal because as a kid I was always forced to use the same white bar soap all the time and just got really BORED! My amazing mother Helena quite rightly pointed out that as we had white hand basins, a plain white soap left less mess in the bathroom and while I tend to agree, what about when you have a bath or shower? Isn’t the mix of gorgeous aromas and colours designed to delight your senses and take you on some sort of adventure as you bathe? Why are kids allowed to have fun bath wash and soaps when we tend to choose something a little plainer? I guess that’s why I’m leading a new trend of not keeping that ‘gift soap’ for a special occasion. Everyday should be a special occasion and regardless of whether we love or hate our jobs, or whatever else is going on in our lives, surely the divine experience of cleansing with something that makes your skin feel amazing, is a pocket of time in your day which is all about you! It should be AWESOME! AM I RIGHT? Ok, sermon over. Let’s talk about the differences.
The difference between Soap and Body Wash
Soap, depending on the ingredients, can provide a better cleansing effect than body wash. Most soaps contains alkaline ingredients which is helpful to clean our body’s pores, wash off the sweat, skin grease, dust and the outermost layer of the epidermis where all the dead skin cells accumulate.
However, depending on the product, your skin may become quite dry, so trying some gentle plant-based soaps which can cleanse and nourish your skin without removing the natural protective oils is a winning formula.
Body wash is normally marketed as being more moisturising than soap. After using body wash, the skin is generally softer – again depending on the product – because the surface of the active agents react with calcium and magnesium in the water and become water film on the surface of our skin. Pretty magical right?
However, have you ever noticed that after using body wash, your skin feels ‘squeaky clean’? Similar to freshly washed dishes? That’s because many body washes contain a compound similar to dish soap which is designed to strip dirt from our skin, which can also remove the oils and essential nutrients from our skin as well. If you do a comparison in your own home, you may notice a difference in the amount of lather or suds produced from each. While both products contain ‘surfactants’ which are designed to produce a lather to help you clean yourself, the chemical compounds for each type of product are different and most often the chemicals in body wash (sodium laureate and sodium laurel sulphate), while in small amounts, can long term cause irritation, as they strip away those all important oils and nutrients. Some soaps may also cause irritation, but again it comes down to the quality of the product and the ingredients.
Similarly fragrance (particularly when use around your private regions) can be particularly harsh or cause irritation, so where possible always opt for products that have a mild o gentle fragrance or take their aromas from natural sources. Chemicals have no place on your lovely bits!
So the answer is: Choose what works for you!
Most importantly, the rule of thumb is go with what works for you.
For dry skin you want something hydrating. Really bubbly lathers probably won’t work well for you.
For normal skin, you need something that can deliver a neutral PH and is gentle.
For oily skin a combination of mild soap and refreshing body wash that cuts through the excess oils will work for you.
For combination skin: go for what you know you’ll actually use.
Remember too: Soap can be harder to travel with unless you have a portable soap case however, it can potentially be more cost effective as you are only washing targeted areas! Best practice is to always wash the soap off once you’re done with it (particularly if you’re sharing with someone else) and leave it to dry in an area where it can drain properly. Soaps that contain Manuka honey or propolis may also have antibacterial, antiseptic and anti fungal properties so make a good option if you’re sharing, as well as smelling divine and adding moisture to your skin.
Body wash can be awkward to use in the shower if you have to unscrew a lid or pump into your hand, unless you have an adequately stable surface to rest it on. It can also wash off pretty quickly if you’re not careful as it’s less targeted, meaning you may need to use twice as much as required. However for those who love that lathered, bubbly experience it may work for you. Just be mindful that those detergent qualities can be quite drying so opt for a product that promises maximum moisture and hydration.
If you are used to using soap, you may feel unclean when using shower gel. On the flip side, some people prefer body wash as they feel it’s more convenient.
At the end of the day, it really is all about personal preference, so research your ingredients and find the best product that’s most suitable to your skin for the best results!
Products I Recommend
Here’s the soap I LOVE. It’s from a New Zealand company called ‘BE’ – which stands for ‘Blue Echo’. Their range is made from natural ingredients, with gentle natural fragrances and I love the aromatherapy effects it has when I have a shower!
Hi! Monique here. If you’ve struggled with getting your head around Low Carb or want to know a little more about how it works (PLUS SOME AMAZING FREE RECIPES TO GET YOU STARTED!!)
Simply click this link to get you started.You’ll be able to download my free PDF with an idea of what I eat every day plus some mix and match meal ideas to try. It’s pretty darn easy to be honest and the improvement in my overall health is totally worth it!
Here’s my take on how water can help you on your weight loss journey. These are tips that have worked for me over my 25 year weight loss and wellness journey so give them a try!
Detox. Water flushes toxins out of your system. If you’ve noticed that your skin is looking a little congested or you’re feeling a little sluggish, start with increasing your water intake FIRST. A cleaner system, means you’ll process food and eliminate waste more efficiently.
You’ll feel fuller. A glass of water before you eat will help curb your appetite.
Curb your cravings. Often when you’re craving something salty it’s often a sign that you’re dehydrated! Similarly, if you’re having sweet cravings or you’re feeling lethargic or experiencing ‘brain fog’ start with a glass of water and see if the cravings subside. It’s a great way to remove those sabotaging cravings and stay on track.
You wont ingest as many calories. When you are drinking a couple of litres of water each day there is simply less room or desire for kilojoule packed soft drinks, milk based coffee, flavoured tea and juice. That means less calories!
It helps your digestion. Do you regularly feel tired, bloated and clogged up? When it comes to maintaining a healthy digestive system, drinking enough fluid is the crucial link between fibre intake and exercise to keep waste moving through the digestive tract efficiently.
You’ll burn more calories.It is proven that drinking cold water, especially icy cold water will help you to burn up to 400 extra kilojoules per day for every 2L of water you drink, which is the equivalent of an extra snack every single day.
Tap VS filtered water: Can it also affect your health?
The short answer is YES. While our local councils do the best they can to treat our tap water, there are still some challenges: mostly that people don’t like the flavour or the smell, so they head to sugary drinks or sports waters as an option which can negatively impact your health.
Filtered water provides better tasting and better smelling drinking water by removing chlorine, chemicals, pesticides, heavy metals and bacterial contaminants. I have a filter in my home, and it’s my source of clean, healthy water that costs much less than expensive bottled water. I’m also concerned that bottle water is housed in containers that are not necessarily BPA free, meaning the chemicals in the plastic may leach into the water. BPA’s are also known as Endocrine Disruptors that can mess with our hormones and lead to weight gain!
You should also be using filtered water for cooking, as well as drinking, and the same applies for baths and showers. Remember: your skin is your biggest organ and is permeable, so the water you wash yourself with should be chemical, pesticide and nasty free!
For those of you with sensitive tummies like me, UV and carbon water filters reduce the risk of gastrointestinal disease by more than 80 percent by removing cryptosporidium, herbicides, pesticides and giardia from drinking water so definitely worth the investment!
So, if any of this has resonated with you, do the research and get yourself a filtration system. Or chat with my mate Grant from Filters And Fountains. He’s the one who sorted out my system and the quality of the water, and the amount I drink now has changed dramatically – FOR THE BETTER – and has most definitely helped me on my journey. This was our recent live stream.
These little beauties are not only delicious, they’re also loaded with amazing benefits! From helping you detox naturally to warming up your insides and boosting your metabolism, these need to be on your must have hot drink list this winter! Stay well and enjoy these tasty treats!
Warming Lemon Goodness Drink
1 to 1 1/2 cups boiling water
Juice of 1/2 freshly squeezed lemon
1/4 teaspoon turmeric
Pinch of cayenne pepper
Pinch coarse sea salt
1/2 a teaspoon of your preferred sweetener
Add ingredients into a mug and then add boiling water and stir still combined
This is loaded with anti-inflammatory and antioxidant properties from the turmeric and the hot water and lemon combination flushes the liver and kidneys of toxins while the cayenne pepper revs up your metabolism! Tasty and great for your body!
Creamy Spicy Winter Drink
1 cup almond milk
Dash cinnamon
Dash turmeric
Dash nutmeg
Dash cayenne pepper
Freshly ground ginger
1 teaspoon vanilla extract
1/2 – 1 tsp of your preferred sweetener
Heat all ingredients in a saucepan, then use a whisk vigorously to combine
This is loaded with goodness. Almond milk is lower in calories than dairy milk and the combination of spices are perfect for digestion with the hint of turmeric designed to reduce inflammation. Ginger and cayenne are both fantastic to rev up your metabolism and this concoction of spices will keep you warm on the inside, naturally!
Simple Ginger Tea
3 ounces thinly-sliced ginger root
1 cup water
Boil and then strain. Add honey to taste.
Ginger promotes good digestion, and can relieve discomfort associated with conditions such as osteoarthritis and fibromyalgia, while also giving your metabolism a little rev up. Add a little Manuka honey and you’ll not only get a little sweetness, you’ll add loads of antioxidants, antibacterial and anti fungal properties as well!
Hot Turmeric Milk
2 cups unsweetened almond milk
1/2 cup light coconut milk (from the can)
2 tsp’s of stevia or honey
1 teaspoon ground turmeric
1/2 teaspoon ground ginger
1/2 teaspoon cinnamon
1 black peppercorn
1/2 teaspoon vanilla extract
Pinch cayenne
Pinch nutmeg
(Optional: 1 tablespoon chia seeds)
Add all ingredients to a blender and process until well-combined (about 1 minute). Pour into a saucepan and heat liquid on your stovetop on low-medium heat. Don’t boil as you’ll kill the nutrients. Once it’s warm enough, pour into your favourite cup and devour. This should give you 2 large servings.
This is a creamier than other Turmeric lattes. Turmeric is loaded with curcumin, which is great for treating inflammation and joint pain. With the added coconut milk, this drink is higher in fat, so will be incredibly filling and could be great as a morning breakfast replacement. The peppercorns, cayenne and ginger are all very warming so fantastic for revving up your metabolism.
Spicy Coconut Milk Tea
1/2 cup full fat coconut milk
1/2 cup filtered water
1/4 teaspoon turmeric
1/4 teaspoon ground clove
1/4 teaspoon ground ginger
1/4 teaspoon vanilla
Dash cayenne
1 Rooibos teabag of choice
Optional: One drop pure cinnamon essential oil
In a small saucepan, bring all ingredients (except cinnamon essential oil, if using) to a slow simmer. Simmer for around 5 minutes then remove from heat and stir in cinnamon essential oil. Strain, if desired, or pour straight into a teacup to sip and enjoy.
This drink is loaded with immunity boosting ingredients that will help soothe inflammation and your digestion. It’s delicious, warming and will rev up your metabolism!
I’m super duper smell sensitive and know that some aroma’s can either elevate me or chill me! And there’s nothing I Iove more than the smell of roast chicken, freshly brewed coffee or delicious baking fresh from the oven! Did you know…certain scents can affect your perception of time? Coffee enhances and heightens your awareness of time and the scent of jasmine increases your reaction time! Read on to find out how smell can directly affect your mood!
Smells Affect Emotions
Fragrances grab your attention. Have you ever had someone walk past you who had either stunning perfume or very fragrant cologne? You can probably even conjure up the aroma of freshly baked brownies or bread or the scent of coffee brewing in the morning right now! Are you smiling just thinking about them? Aromas and fragrances affect us in a way that is both primitive and alluring.
Aromas can be used consciously in our environment to
help us relax
provide mental clarity
help cope with emotional conflicts
or to energise us physically, emotionally or mentally
When we smell something, information is sent to specific parts of our brain that influence memory, basic emotions, learning, etc. Fragrances can be used to influence people and how they feel about themselves, and even how they interact with each other.
With this in mind, you can consciously incorporate fragrances and scents into your life and your environment to improve the way you feel about and respond to your own life while positively affecting everyone around you!
Aromatherapy is often accomplished through the use of essential oils which are a true concentrated essence extracted from a plant. Essential oils are very potent, and much can be accomplished through the use of just a few drops.
Here’s a basic guide to how scents can work in your home:
Relieve Anger: Chamomile, Jasmine, Patchouli, Rose and Ylang-ylang.
Relieve Anxiety: Bergamot, Cedarwood, Cypress, Frankincense, Hyssop, Lavender, Marjoram, Myrrh, Neroli, Orange, Peach, Rose, Rose Geranium and Violet Leaf.
Boost Confidence: Frankincense, Jasmine, Patchouli and Sandalwood.
Scents to Deal with Stress, Nervous Tension and Insomnia: Bergamot, Chamomile, Cinnamon, Cloves, Frankincense, Lavender, Lemon, Marjoram, Myrrh, Neroli, Nutmeg, Orange, Rose, Sandalwood, Sweet Melissa, Valerian, Vanilla, Violet, and Ylang-ylang.
Calm Irritability: Chamomile, Neroli, Rose, and Rose Geranium.
SO: how do you want to transform your life and your environment? Take a look at the amazing range of hand poured candles I’ve personally picked from New Zealand company ‘Heartmelts’. I use their candles every day to enhance my environment and either calm me or stimulate my productivity! Take a look by clicking this link!
You can also check out the amazing range of BE: Blue Echo Rotorua Volcanic Mud Soap range. These are sensational and not only are they amazing for your skin, each one has a unique and distinct fragrance that delights the senses. There’s nothing better than starting the day with an aromatherapy hit in the shower to invigorate and delight the senses, followed by a lovely calming aromatherapy bath in the evening. These soaps harness the potency of our amazing NZ natural resource – our volcanic mud – which is loaded with nutrients and benefits for your skin and well being. Take a look at the range by clicking this link
How To Stay On Track With Your Goals During Winter
The things I love about winter: layered clothing, early nights, Netflix, winter roasts and BAKING, however winter was also the time of year I would gain a lot of weight from being generally lazy and over eating the wrong foods. Here’s some quick tips from me on how to stay healthy and on track this winter!
1. Calm Your Carbs
The cold season tends to ignite our cravings for more carbs and comfort foods. Why? After you consume these delicious treats, your serotonin levels rise, making your brain think you are happier. And as the day wears on, your carb cravings get stronger and stronger.
To counter this, try eating a protein-packed breakfast to keep your energy levels up throughout the day. If by the time the afternoon rolls around you’re still craving sweets or carbs, be sure to have low-fat and healthy snacks on hand. However, if you can, finding a way to increase your serotonin levels without food is the best way to beat the carb cravings.
2. Omega 3 Fatty Acids
Omega 3 fatty acids are a healthy type of fat that are naturally found in many food types including fish, plant seeds and nuts. Omega 3 fatty acids are great for reducing joint pain and stiffness as they are a natural anti-inflammatory. Studies have also shown that omega 3 fatty acids help lower levels of depression, which people commonly feel during the shorter days of winter. My Warm Salmon Salad With Chilli Citrus Dressing is worth a try as it’s both tasty and loaded with goodness!
3. Mushrooms
There are several species of mushrooms that have immune-boosting health benefits. That’s because mushrooms have naturally-occurring antibiotics. This gives them medicinal properties, which helps us to fight off many types of illnesses. Next time you’re at the grocery store, be sure to stock up on varieties like white button or shitake mushrooms and add them to your meals this winter. I ask for mushrooms instead of bread or english muffins when I order Eggs Benedict. AMAZING.
4. Fibre
Soluble fibre found in broccoli, beans, pulses and nuts is an important way to decrease inflammation and boost immune system function. Soluble fibre also helps reduce cholesterol levels in the body and aids in weight loss and protection against diabetes. BOOM.
5. Green and Orange Vegetables
Sticking primarily to vegetables and fruits that are dark green and orange is important in ensuring you’re getting healthy nutrients into your diet. Spinach, kale, a little pumpkin, carrots and oranges are all delicious during the winter. If you’re adding fruit to your diet, just watch your daily carb content.
6. Spices
Onions, garlic, ginger, cayenne and coriander are some of my favourites and are the perfect ingredients to add flavour and metabolism boosting qualities to your dishes. Not only do they make food taste great, but they’re also shown to help improve immune function. Turmeric is also a favourite and its main active ingredient is called curcumin, which gives curry its yellow colour. This spice has been known to help combat a number of conditions including inflammation and heart disease, and it acts as a powerful antioxidant. Have you tried my warming Turmeric latte yet? AMAZING. Click this link for the recipe
7. Exercise
Try to stick to a simple weekly exercise plan so you don’t put off your regular exercise activities. On Sunday night, write down your exercise schedule for the next seven days. Choose your exact workout routines, activities or exercises for each day and how long they will be. Knowing what you’re scheduled to do each day ahead of time makes it easier to stick to. If you can, line up your workout schedule with a friend to encourage each other to stick with it and stay motivated. Even a power walk to get a coffee is something so add it onto the list. (FYI: that’s pretty much my daily routine!)
8. Workout at Home
If you’re like me and you really hate the cold, there are plenty of resources online that supply fun workout videos and
exercises including yoga from my friend Rachael Thompson (check out her site for a really good daily practice that takes just a couple of minutes), strength training, aerobics and other body-weight exercises. Even more recently I’m finding that running up and down the stairs in my building a few times then coming inside and doing some strength training on my home suspension training system is enough to keep me going. Just a little every day is all it takes. FYI: if you want the suspension system in your own home, I got it from YOUR GYM IN A BAG. Use my name MONIQUE as the coupon code in the checkout cart and receive a discount!
When was the last time you checked the seals on your windows? I live with my partner Pete in an apartment in a beautiful heritage building and you can tell when the front door opens. Cold air blows into the building and under our front door and as a couple of the seals had gone on the window, it was like a wind tunnel. One of the things I learnt very quickly was to do what I could to stop that air flow by either replacing the seals or putting down a towel or draft stopper by the front door. Simple tricks like that will save you a tonne of money as you don’t have hot air escaping and your thermostat on your heater wont be going crazy trying to heat up the cool air all the time! You can get replacement seals from your local hardware store and they’re really easy to install. If I can do it, so can you!
Snuggle – it’s good for you
According to an article on www.shape.com “Cuddling releases oxytocin, which is also known as the feel-good hormone. “It increases overall happiness,” says psychologist, physical therapist, and author of bestseller A Happy You: Your Ultimate Prescription for Happiness Elizabeth Lombardo.” If you don’t have a partner or significant other, a dog or cat will trigger the same response. Plus, you’ll stay warmer. Boom. OR consider getting an epic size wheat pack or hot water bottle for warmth and snuggle snuggle snuggle.
Go visiting
Know a friend with a fireplace? Time to go visiting! There’s a heap of benefits to socialising, including maintaining your quality of life. Regular socialisation helps with you evaluate your perception of their health, overcome loneliness and increase your general life satisfaction. For a short while, we’ve forgotten our troubles, we feel more upbeat and have that lovely warm fuzzy feeling of well-being – all from connecting with someone that we feel comfortable with and can relate to. PLUS you get to relish in the glow of their fireplace.
Layering
I’m a huge fan of layering clothes at the best of times. Whether you have a booty or curves, you’re boobyliscious or delightfully lean, layering works for all body shapes! My personal recommendation when it comes to keeping warm and saving money on your power bill is to look at having at least one layer of good quality merino. Fine NZ merino you can wear directly on your skin. It’s soft and doesn’t itch like other wool products and it’s not bulky, so you don’t end up looking like the Michelin Man. My magic formula is to wear one singlet layer or support garment as a base, a floaty chiffon layer and a merino layer (either a shrug, a cardigan or a wrap) for warmth. It’s flattering and comfortable, while creating a great stylish look. Merino is also great in the summer as it has moisture wicking properties and breathes so it’s perfect for cooler summer evenings as a light but warm layer. FYI: not all merino is the same. Cheaper Merino products are often loaded with chemicals to make it soft and after a while it may start to feel ‘waxy’. As your skin is your biggest organ, remember that anything you put on it will be absorbed into your system, so where possible try and get the best quality product you can. That way it will also last you a lifetime! FYI, I get my Merino from OBR merino.
Get a freaking cool hat
I went to the market today and saw the most amazing handmade winter hats. They were crocheted and FABULOUS and it reminded me of the fact that we actually lose a lot of heat from our heads. SO: can you crochet? Winter is a good time to learn. It’s the one time of the year you can legitimately wear fur, a beany, polar fleece or whatever works for your own signature look. I also have a snood that I wear in winter as a scarf or if I’m wearing my hair in a low ponytail, I’ll put the snood around my head and twist the excess around my pony to tighten. I look like a glamorous Russian celebrity and as it’s Merino, it’s perfectly snuggly! I also got my Snood from OBR merino.
Close your curtains
Yes, it’s getting darker earlier so you may as well close your curtains earlier too. I’m amazed at how that little trick alone changes the temperature of our home and we very rarely have to use a heater by doing it. If you’re considering getting new curtains, make sure they touch the floor so there’s no cold air falling out of that gap between the curtain and the window and if possible your curtains should touch the wall on either side of the window as well. If you’re doing them yourself, places like Spotlight, The Warehouse and Briscoes have conservatively priced curtains that are already pre-made so grab a tape measure and remember to factor in the length to the the floor and the width to just past the window frame.
Try and use your drier and heated towel rails LESS
I know they’re lovely and they make everything dry faster but they CHEW UP MONEY! One of the things we have in our home is this amazing drying rack on wheels. The racks have adjustable levels so it’s useful if you’re needing higher levels for long towels or dresses and as it’s on wheels we can wheel it around to follow the sunlight! Also, if we are in a room with a heater on, the drying rack is there with our clothes as well, taking advantage of the warmth! Our rack holds around 3- 4 loads of washing and is Pete’s favourite thing in our entire house. Pete is a domestic goddess who keeps our washing under control and he’s always raving about our rack so worth looking out for. It’s way better than those traditional clothes horses that fall to pieces and as it’s taller, it takes up less room. WIN.
What to eat and drink
Winter for me is all about warming foods and hot drinks. Herbal teas as always a winner, can be really economically priced and loaded with antioxidants and immune boosting ingredients. Add a little Manuka honey for sweetness and you’ve got a powerful and super tasty drink that will warm your cockles. I’m also a fan of Registered Naturopath Lynette Hill’s Immune Boosting toddy:
Manuka Honey (1 tsp)
Garlic (half a clove finely chopped)
Cayenne pepper (1/2 a tsp)
Ginger (about an inch of fresh garlic, finely chopped)
Lemon (1/2 a lemon squeezed)
Mix it all together with a little hot water and either drink as a shot or do what I do and add a cup of hot water for a longer drinking experience. It’s warming and the cayenne and ginger will boost your metabolism to help keep the internal fire place cranking.
I’m also a fan of winter soups and my yummy creamy tomato soup is a winner. Loaded with garlic it’s also great for the immune and loaded with antioxidants to fight all those winter nasties. Check out the recipe here.
So: keep a big pot handy and get creative with your soup making this winter. It’s filling, economical and will keep you warm on the inside. Plus add to the mix all the other tips in this blog and not only will you have a warmer snugglier winter, you’ll save money too!
Finally: Retire early
We all know that sleep is essential to properly recharge your body and help you achieve good health, and winter is by far the best time to focus on retraining yourself with better sleep habits. With the shorter days, Mother Nature is providing us with extra hours of darkness to help us catch some extra ZZZs. Doing so is much more important than you may realise in fact, long term poor sleep can lead to things like adrenal fatigue and even weight gain! Don’t do that to yourself! Get more sleep and snuggle up under a yummy warm duvet. You’ll not only save power, but by spring chances are you’ll feel like a new person! Go you!
Loaded with fibre and yumminess, these breakfast buns can actually be eaten any time of the day – not just for breakfast. Use them when you’re making burgers or if you’re just having one of those bread cravings days. Also a great accompaniment for my yummy Creamy Tomato Soup!
¾ cup almond flour
1 Tbsp whole flax seeds
1 Tbsp sunflower seeds
2 Tbsp psyllium husk powder
1 tsp baking powder
½ tsp salt
2 Tbsp olive oil (extra virgin, or light)
2 eggs
½ cup sour cream (or creme fraiche)
Preheat oven to 200 degrees celsius.
Mix all dry ingredients.
Add eggs, olive oil, and sour cream and mix gently.
Let the mixture sit for 5 minutes.
Cut the dough into 4 pieces. Shape into balls and put in a cake pan covered with baking paper (I use a circular pan, but anything really will work here so long as it has sides).
Bake for approximately 20-25 minutes until browned.
Let cool, slice open and cover with butter or other yumminess.
This little beauty is tasty, nourishing, satisfying and perfect for those colder winter days. It’s also pretty cheap to make and is vegan, vegetarian, gluten free and dairy free!!
1/2 cup raw cashews (pre-soak in 1 cup of boiling water)
1 cup warm water
2 cans diced tomatoes in juice (can be flavoured but always check ingredients)
1 tablespoon tomato paste
2-3 cloves garlic
1 onion, chopped
1/2 – 1 tsp paprika
Salt and pepper
Garnish: fresh basil or crispy bacon strips cut into crouton size pieces
Directions:
1. Pre-soak cashews in boiling water for around 30 mins
2. In a blender, blitz garlic, onion and a can of tomatoes and add to a big pot. Blitz second can of tomatoes and tomato paste and add to pot.
3. Drain the cashews, place them in a blender with a cup of warm water and blend until smooth and creamy, then pour into the pot.
4. Heat the soup over medium heat until steaming, but don’t let the soup boil. Add paprika and mix through.
5. Taste the soup and add salt and pepper to taste. Garnish with fresh basil or crispy bacon croutons and serve immediately.
Products I Recommend
Download my free recipe ebook!
You can also check out the amazing range of BE: Blue Echo Rotorua Volcanic Mud Soap range. These are sensational and not only are they amazing for your skin, each one has a unique and distinct fragrance that delights the senses. There’s nothing better than starting the day with an aromatherapy hit in the shower to invigorate and delight the senses, followed by a lovely calming aromatherapy bath in the evening. These soaps harness the potency of our amazing NZ natural resource – our volcanic mud – which is loaded with nutrients and benefits for your skin and well being. 
food types including fish, plant seeds and nuts. Omega 3 fatty acids are great for reducing joint pain and stiffness as they are a natural anti-inflammatory. Studies have also shown that omega 3 fatty acids help lower levels of depression, which people commonly feel during the shorter days of winter. My 
