Some of My Favourite Snack Recipes

Some of My Favourite Snack Recipes

Recently a few people have asked for a few of my favourite snack recipes. So to make it simple, I have created a few videos to show you. Also, if you like smoothies, I have a few of my faves here.


Some of My Favourite Snack Recipes


1. My Açai Bowl

This is my simple açai bowl recipe… very economical as well and yes I truly did eat it for dinner ?

I’ve learnt to listen to what my body feels like, how hungry it is and I definitely know it’s feel satisfied after eating this – yummo ?

What’s your favourite açai bowl topping?


2. Choc Almond Balls


Over to You…

What are your favourite snack recipes? Feel free to share below. Or if you are interested in finding out more about eating well, please contact me here and let me know.


Some of My Favourite Smoothie Recipes…

Some of My Favourite Smoothie Recipes…

A number of people have been asking me about my favourite smoothie recipes lately, so I thought I would create a post here to keep them together as I have shared a few on social media lately.


Some of My Favourite Smoothie Recipes…

Following are some of my favourite smoothie recipes. More will be added over time.

1. Choc Macadamia Smoothie…


2. Choc Berry Smoothie…


3. Vanilla Mango Smoothie…


4. Choc Mango Smoothie…


Over to You…

What are your favourite smoothie recipes? Feel free to share below. Or if you are interested in finding out more about the ease of making smoothies, please contact me here and let me know. I also have a smoothie recipe book I can share.

The Courage to Face Things As They Are

The Courage to Face Things As They Are

It Is Only When We Have the Courage…

One of my favourite quotes from the I-Ching is –

“It is only when we have the courage to face things exactly as they are, without any self-deception or illusion, that a light will develop out of events, by which the path to success may be recognized.” ~ I Ching (p.25).


The Courage to Face Things As They Are…

Now reading the quote is quite simple, however actually putting it in to action, I found a little more challenging. When we do start to make the shift from resistance and / or denial (Don’t Even nKow I Am Lying – love that acronym) to gently turning and meeting life as it is, life has a way of transforming. Little by little we start to see with greater clarity and over time develop greater trust and faith within ourselves and the world. We start to see what we have control over and what we don’t.


Over to You…

Do you agree that ultimately we need to find the courage to face things as they are in our lives? Either way, feel free to share your insights below (or any questions).

Reference –

Wilheim, R., & Baynes, C. (2011). The I-Ching or Book of Changes. New Jersey, USA: Princeton University Press.

Reconnecting With My Menstrual Cycle

Reconnecting With My Menstrual Cycle

I don’t know about you, however for me, I grew up with a number of messages about being a female and how I ‘should’ act. As an athlete, I pushed my body hard. Yes I wanted to be the best I could be and in the end I lost connection with my body. There were many reasons for this, however this evolved in to losing contact with the flow of my menstrual cycle and the many benefits of being connected with it However, over the years, step by step I reconnected to my menstrual cycle.


The Menstrual Cycle

The process of having a period happens on average of once every 28 days, although this can vary from woman to women. The correct name for this process is the menstrual cycle and the discharging of blood is called menstruating. Following are four phases of the menstrual cycle and a brief explanation of each phase.

Phase 1: The Menstruation (Bleeding) Phase –

The menstruation phase is the beginning of the menstrual cycle. If the body has not conceived (or had a fertilised  egg implanted), the uterus lining is eliminated (i.e. through bleeding / period). The lasts between 3-7 days (as all women are unique). During this phase, women may experience a range of symptoms including cravings, lower back aches and fatigue.

Phase 2: The Follicular Phase –

This phase starts the day bleeding stops up until ovulation. In the follicular phase, the ovaries are being prepared to release another egg. This phase lasts approximately 7-10 days.

Phase 3: The Ovulatory Phase –

The ovulation phase of the menstrual cycle is the shortest phase and lasts better 2-4 days. It is the stage where your body releases an egg for fertilisation (which is great if you are wanting to have a baby).

Phase 4: The Luteal Phase –

The final phase of the menstrual cycle is the luteal phase. This phase lasts between 10-14 days. If the egg is not fertilised, a period occurs. This might be the time you experience pre-menstrual syndrome (PMS). Symptoms of PMS include cramping, headaches, bloating, irritability and cravings.


How Did I Reconnect to My Menstrual Cycle?

I started tracking it through my journal (I journal the majority of days) and also using an app. Yes it took a little bit of effort to start with, however I think it is worth the effort. I now know when I am paying attention to my body, taking care of and listening to my body, I can make more informed choices. I feel as though I am more in flow with life. I also feel much more in flow with Mother Nature (which I feel is very important for the world).


Reconnecting to Mother Nature


Over to You…

I hope this has given you some insight in to the menstrual cycle and how I reconnected to my menstrual cycle. If you have any questions, please write them below.

Ready to reconnect with your heart and start living a more connected and whole-hearted life? Then click here to receive the toolkit 🙂


What My Broken Toe Has Reminded Me About Body Acceptance!

What My Broken Toe Has Reminded Me About Body Acceptance!

Don’t you love the adventure of life? On 11/8/19, I broke my toe on the side of my bed (yes I coughed and walked in the dark at the same time – I learnt my lesson 🙂 ). Since I broke it, I have learnt to have a greater acceptance and appreciation of my body and what it does every day.


What is Body Acceptance?

Up until last week, I hadn’t really thought about it (I had used the term body gratitude). However, after my accident, I began to explore deeper about body acceptance and found Tracy Tylka’s definition. She defines body acceptance as –

“accepting one’s body regardless of not being completely satisfied with all aspects of it.”

When I read that definition it resonated, especially in regards to my current situation. Yes, I would prefer not to have a broken toe, however I have chosen to accept the situation and do what I can as I didn’t want to create further challenges, With daily awareness, self-compassion and mindfulness, I am accepting my broken toe, not resist it (like I had done so many times before) and welcome the experience as much as I can, just like a guest house.


Poem: The Guest House by Jellaludin Rumi

“This being human is a guest house.

Every morning a new arrival.

A joy, a depression, a meanness,

some momentary awareness comes

as an unexpected visitor.

Welcome and entertain them all!

Even if they are a crowd of sorrows,

who violently sweep your house

empty of its furniture,

still, treat each guest honourably.

He may be clearing you out

for some new delight.

The dark thought, the shame, the malice.

meet them at the door laughing and invite them in.

Be grateful for whatever comes.

because each has been sent

as a guide from beyond.”


The 5 Stages of Acceptance

For me, I found the stages of body acceptance, similar to how Christopher Germer sees the stages of acceptance. In his book, the Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions, Germer shares his 5 stages of acceptance. The stages are –

  1. Aversion – avoiding or resisting what is going on,
  2. Curiosity – starting to turn to the discomfort with interest and curiosity,
  3. Tolerance – safely enduring,
  4. Allowing – letting the discomfort (feelings) come and go,
  5. Friendship – seeing the value of all experiences and befriending your experiences of life (i.e. sitting down with the guest and listening to what the guest has to say).

It is important to note, this is not a linear process – it is dynamic. The stages are about awareness and learning to have a new relationship with life as it is and the feelings/emotions and thoughts associated with it – moving from resistance to acceptance. As resistance creates suffering and acceptance alleviates it.


Shifting from Body Resistance to Body Acceptance

This past week, I have reflected more on my life and my body (as I have had the time 🙂 ). I can see how much resistance/aversion and lack of acceptance I have had around my own body. Growing up, I was told many times (from numerous well-meaning adults and professionals) that I couldn’t eat certain foods, needed to train in certain ways and certain number of hours, otherwise I wouldn’t be able to be a professional tennis player. Until now, I didn’t see the link.

Unconsciously, this started a resistance/aversion within my body (as I couldn’t accept it the way it was – yes I was told several times I was not the right size to be a tennis player and my skin folds were too high). Over the years, this developed in to a lack of trust and not listening to my body. Wow oh wow!

I now know, why I coach the way I do and help people tune back in to their bodies and trust themselves, so they can be the expert in their own lives. Who would have thought, breaking my toe would have led to this insight and awareness? Am so grateful!

Please note, I am also grateful for all of the help and support I had over my years as an athlete (and I choose to live above the line and be responsible for my own life). In my heart, I do know everyone was doing the best they knew how to do at the time. However, when you know better you do better and that is why I am curious, why people don’t support you to listen to your body and trust your own inner wisdom more (maybe that’s a post for another day).


Over to You…

I hope this post has give you some insight in to body acceptance. What can you do now to start accepting your body? If you’re interested in finding our more about body acceptance, you are welcome to join us in Dare to Love Your Body! Click here to see more details 🙂 For me, I am going to continue to care for my toe and respect and accept what I can do each day as it heals in my NOW body.


References –

Germer, C. (2009). The Mindful Path to Self-Compassion: Freeing Yourself from Destructive Thoughts and Emotions. New York: Guilford Press.

Tylka, T. L. (2011). Positive psychology perspectives on body image. In T. F. Cash & L. Smolak (Eds.), Body image: A handbook of science, practice, and prevention (2nd ed., pp. 55–64). New York. doi:10.1016/b978–0–12-384925-0.00104-8


What Kind of Eater Are You?

What Kind of Eater Are You?

There are a number of different eating styles or personalities. Eating mindfully and intuitively is the intention of eating or “normal” (not perfect) way of eating, however many of us don’t start out there. Following is a guide to find out what kind of eater you currently are, so you can start your adventure of eating more mindfully and intuitively.


What Kind of Eater Are You?

In their book Intuitive Eating, Tribole and Resch discuss the following eating styles –

1. The Professional Dieter

The professional dieter is the person who is continually dieting. This person usually has tried many diets, weight loss gimmicks and/or read the latest dieting book. They know alot about the ingredients and calories/kilojoules of foods, the latest “dieting tricks” and portion sizes of foods. They are often looking for the next best diet, as the ones they just tried has not worked and almost every eating choice they make is about losing weight.

2. The Careful Eater

The careful dieter is quite vigilant about what foods they put in to their bodies. These people can appear to be the “perfect” eaters as they are focused on nutrition and are health and fitness oriented. Some of the behaviours a careful eater exhibit can include –

  • scrutinising food labels at the supermarket,
  • asking the waiter what is in the food and how is it prepared when eating out,
  • excessively planning out the next meal or snack, or
  • being guided by times or events (i.e. being a careful eater during the week and splurging on weekends).

3. The Unconscious Eater

The unconscious eater is the person who is often engaged in other activities whilst eating and are unaware of their overeating. For example they could be watching TV and eating, driving the car and eating or reading a book whilst eating. These people are usually the ones I work with. They are a number of types of unconscious eaters.

The Refuse-Not Unconscious Eater

The refuse-not conscious eater is challenged by the mere presence of food. For example – food that is available at meetings, lolly jars or the bread basket on the table before dinner. This type of eater is often not aware they are eating or how much they are eating.

The Chaotic Unconscious Eater

This type of eater often lives an over-committed life. They have too many things to do and subsequently will grab whatever food is available (i.e. from a vending machine of fast for outlet). Even though nutrition and diet is important to this person, it is just not in the critical moment.

The Waste-Not Unconscious Eater

The waste-not unconscious eater values money and how much food they can receive for their money. They are also likely to “clean their plate” and possibly food from other family members.

The Emotional Unconscious Eater

This is a quite common eating style. The emotional unconscious eater type uses food to cope with emotions. This could be because the person is feeling stressed, lonely, bored, anger, overwhelmed, sad or even happy.

4. Intuitive and/or Mindful Eater

The intuitive or mindful eater is someone who is tuned in to their own biological hunger. They trust their own inner hunger, fullness and satisfaction signals, instead of relying on external sources like diets or food rules to tell them what to eat. This is the “normal” way of eating, however many of us have forgotten this and have developed other eating styles. However, in saying that, it is not about being perfect mindful or intuitive eaters, as that space does not exist – we are human beings after all 🙂


Over to You…

I hope this post has given you some insight in to the different kinds of eaters. If you have any comments, please write them below or if you have any questions, please contact us and we would be happy to help.

If you are ready to reclaim your courage and take the next step towards freedom and opening your heartwhy not join our Toolkit?


Reference –

Tribole, E., & Resch, E. (2012). Intuitive Eating – A Revolutionary Program that Works. New York, USA: St. Martin’s Griffin.


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