Bloated and feeling uncomfortable?

Bloated abdomen be gone
Love your Gut to soothe away abdominal pain and discomfort

Follow my healthy gut plan to reduce your bloating and feel comfortable once again.

Does the sound of healthy eating make your head spin? Send you into a state of panic? Fear of missing your favourite food?

I have created a simple step by step guide that will help you eat healthy in 5 simple steps without sticking to ANY diet.

  • No more “Starting over again and again every time Monday arrives”
  • Enjoy your favourite foods (in moderation)
  • Quick meals, simple and ready in under 20 mins to reduce your discomfort
  • Regain your waistline and clear the annoying discomfort that may be presenting you from enjoying your life to the full.

Click Download to never go on another diet again……
Click Download to grab your 5 Step Healthy Gut Plan today………

Would you like a 1:1 consultation to discuss natural holistic ways to support you transform you health?
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When STRESS is ON – Digestion is OFF

Lavender and rosemary eye mask
Exhausted
Exhausted

Your gut health cannot be fully repaired if you fail to eliminate one of the biggest toxins from your life—stress. Stress is one of the most prevalent toxins in our modern world and leads to countless health conditions.
Adrenal fatigue, one of the most under-diagnosed health issues and is actually one of the main by-products of prolonged stress.

Your adrenals are the endocrine organs that sit on top of each of your kidneys. The adrenal cortex is the outer part of the gland that produces hormones that are essential to life, such as cortisol (which helps your body respond to stress). The adrenal medulla is the inner part of the gland that produces nonessential hormones, such as adrenaline (which helps your body react to stress). When you’re suffering from adrenal fatigue, your adrenals are under a great amount of pressure and do not function properly, which can disrupt the entire functioning of your body.
 

SOME SIGNS AND SYMPTOMS OF ADRENAL FATIGUE ARE

  • Waking up tired in the morning after a full night’s sleep
  • Frequent infections 
  • Hypoglycaemia
  • Weight gain
  • Decreased sex drive
  • Hormonal issues
  • Cravings for sweet or salty foods
  • Lowered immune system
  • Long recovery time from illnesses
  • Recurrent yeast infections

To self care and reduce the stress that may be causing Adrenal fatigue try these:

On waking do 1 minute of deep breathing to get your oxygen pumping around your body.
Think for a few moments of the tasks ahead, write them down so you can clearly see your priorities. being able to visualise your days tasks is proven to reduce stress and improve your overall time management which in itself reduces stress too = Win Win situation.
Be a little be grateful for the day ahead. Attitude of gratitude is an excellent tonic. It allows you to become mindful of your actions.
Before you eat breakfast or drink your usual morning drink, drink water with freshly squeezed lemon and a dash f cayenne pepper. A super boost for your digestive system.
If you use probiotics to promote a healthy immune system now is the ideal time to take them before you eat your breakfast.
Do you body brush? It is a great stimulation for your lymphatic system to rid toxins, but also invigorating to your entire body.
Fill your reusable water bottle ready for your day ahead.
When eating sit down. Allow time to eat, chew your food, become mindful during eating and allow time for digestion to occur.
Eat organic produces as much as possible, reducing your intake of chemicals known to irritate your digestive system and be toxic to your health.
Be active, park the car a street away from your destination, take the stairs not the lift, walk whenever possible.
Start a journal one of reflection – look back at what you have achieved and be grateful for that. How did you feel during the day? what made you feel like that? If you felt alive and positive, aim to repeat that event or action that led to that feeling.
Find a space that can become your quiet zone. Sit rest your eyes, breath deeply and calmly. Meditate if you wish, just allow your body and mind to be still for a minimum of 20 minutes a day.


Sweet Potato Fritter

Recipes for you

Recipe and images sourced from https://thehappypear.ie

Sweet potato fritters
Sweet Potato Fritter from https://thehappypear.ie/

Ingredients

  • 1 kilo baked sweet potatoes
  • 1 red onion diced
  • 2 cloves garlic diced
  • 1 tin chickpeas rinsed and drained- 280g net weight
  • Few leaves of chopped coriander
  • 1 tsp salt
  • 3tsp tamari
  • 2 tsp ground cumin
  • 1/2 tsp smoked paprika
  • generous pinch of black pepper
  • 1/2 red chilli chopped finely
  • juice of 1/2 a lemon
  • 150g peas
  • 3 tbsp sieved gram flour
  • Pinch of salt
  • Pinch of black pepper
  • 50ml water
  • 1 1/2 tbsp oil

Method

  • Mash together your sweet potatoes, red onion, garlic, coriander, chickpeas, 1 tsp salt, tamari, ground cumin, smoked paprika, generous pinch of black pepper, red chilli and lemon juice until it comes together
  • Add in your peas and mix through
  • Flatten out your mixture and cut into whatever shapes you like
  • Mix together the gram flour, generous pinch of salt, pinch of black pepper and water
  • With your pan on a high heat, add the oil
  • Coat each fritter in your gram flour mixture and fry until golden
  • Leave to cool and then serve with hummus or whatever you’d like!

Kale and Cabbage Slaw With Mustard Vinaigrette

Recipes for you

Recipe and images sourced from https://www.thespruceeats.com

Kale and Cabbage slaw with mustard vinaigrette
Recipe and image sourced from https://www.thespruceeats.com/

Ingredients

  • For the Salad:
  • 4 to 6 medium leaves kale (lacinato)
  • 1/2 medium head cabbage (green)
  • 1/4 cup walnuts (pecans, or slivered or sliced almonds)
  • Salt to taste (kosher)
  • Pepper to taste (freshly ground)
  • For the Dijon Mustard Dressing:
  • 2 teaspoons Dijon mustard (grainy, or more, to taste)
  • 1 clove garlic (minced)
  • 3 tablespoons white balsamic vinegar (or white wine vinegar)
  • 1/3 cup olive oil (good quality extra virgin)

Method

  1. Toast the nuts, if desired. Arrange the nuts in a single layer on a rimmed baking sheet. Bake whole, chopped, or slivered nuts in a preheated 350 F oven for about 8 to 10 minutes, checking and turning them frequently. Sliced almonds will take about half the time. Watch closely.
  2. Cut the middle rib out of each lacinato kale leaf. Roll the leaves up into a tight roll and slice them chiffonade-style into thin strips. Put the strips of kale in a large bowl. You should have about 2 to 3 cups.
  3. Cut the core out of the cabbage half and shred or chop the cabbage. Transfer the cabbage to the bowl with the kale.
  4. Toss the chopped nuts with the kale and cabbage.

Prepare the Dressing

  1. In a canning jar or bowl, combine the Dijon mustard, minced garlic, vinegar, and olive oil. Whisk or shake well. Add a dash of salt and some freshly ground black pepper, to taste.
  2. Drizzle 2 to 3 tablespoons of the Dijon mustard vinaigrette over the salad. Toss the salad. Cover and refrigerate until serving time.
  3. Serve with the extra dressing on the side.

Spicy, Crunchy Cucumber Kimchi

Recipes for you

Recipe sourced from https://www.cookinglight.com

Spicy crunchy cucumber kimchi
Image sourced from https://www.cookinglight.com

Ingredients

  • 6 cucumbers, seeded and cut into 1-inch pieces (5 1/2 cups)
  • 1 1/4 teaspoons kosher salt
  • 1/4 cup sesame oil
  • 2 tablespoons chopped fresh basil
  • 2 tablespoons gochujang (Korean red chile paste)
  • 1 tablespoon minced peeled fresh ginger
  • 1 tablespoon minced fresh garlic
  • 2 teaspoons granulated sugar
  • 1/2 teaspoon fish sauce (such as Red Boat)
  • 1 cup water

Method

Step 1

Toss together cucumbers and salt in a medium bowl. Place cucumbers in a colander; let stand 20 minutes. Rinse and drain well.

Step 2

Combine oil, basil, gochujang, ginger, garlic, sugar, and fish sauce in a bowl. Add cucumbers; toss to coat.

Step 3

Place cucumber mixture in a mason jar. Press down cucumbers firmly, leaving 4 inches of headspace. Place 1 cup water in a small ziplock plastic bag; seal bag. Place inside a second ziplock bag, and seal. Place bags on cucumbers; seal lid. Let stand at room temperature 7 days, opening and resealing lid once per day.

Discard water bags before serving.