Wednesday, 12 October 2016

Easy Recipe - Avocado Chocolate Mousse

Looking for a chocolate hit but without the resulting sugar crash?

With just three ingredients we have a delicious treat which is high in good fats and antioxidants but is satisfying enough that you have your chocolate hit all at the same time! :)

1 ripe avocado
2 tbsb raw organic honey
1/4 cup organic cacao powder

In a blender blend all the ingredients until smooth. It might be best to blend the avocado first and then follow with the cacao and honey.

Place in a bowl and chill for 30 minutes before serving.

Taste the chocolatey goodness. :)


Tuesday, 11 October 2016

Tips For Grocery Shopping On A Budget

Image result for happy lady trolley

One area that people often struggle with when switching to a unprocessed lifestyle is that food costs too much. While it is true that you need to spend a little more, I always say that cheap food will eventually catch up with you health wise, meaning that you end of spending more on the doctor and medication in the long run. And of course, you cannot put a price on health.

Here are some of my tips to help keep your budget down while still feeding your family with the healthiest diet you can afford.

Buy produce on sale or special offer: This will save you money in the long run, particularly if it can be frozen or is a jarred item. If it is a perishable item which goes off quickly and which you know you will not use in time, do not waste your money! You will most likely throw it out!

If you have extra money buy in bulk. Things like meat or fish usually work out less expensive the more you buy. We buy our meat monthly in bulk and freeze it. We usually save around 10-15% this way.

Choose fresh produce which is in season. Fruits and vegetables which are in season are often priced more competitively than produce which is more difficult to source.

Buy local! Buying direct from the farmer or from a farmer’s market means you cut out the middle man. This means the produce is often more affordable.

Make your own sauces, spice mixes and rubs – they work out a lot cheaper and you have control over what is going into them.

Avoid impulse buys – keep a shopping list of what you want for the week ahead. Having a rough plan of what you plan to cook for main meals will cut down on unnecessary spending.

Avoid shopping when hungry! If you are hungry you are more likely to opt for processed foods or be enticed by baked goods which may smell delicious but are not healthy. Eat before you shop and reduce the cost of your bill!

Avoid buying ready meals or prepared foods such as quiches etc. These foods are much more expensive than if you make them yourself. You are paying for convenience.

Avoid processed foods as much as possible. These types of foods are MUCH more expensive than fresh produce to buy. People often exclaim that fresh foods are expensive but processed food is FAR more expensive. Consider that a 7.5kg of potatoes costs around €5 (67c/kg) and a packet of crisps costs 0.78c (€21.10 per kg) that is a huge 3000+% difference!

Steer away from pre-prepared vegetables/fruit or salads. These are always overpriced. Buy and prepare your own.

Shop the outside aisles as much as possible. This is where the fresh and healthy foods are such as fruit and vegetables and eggs. Avoid the inner aisles which is where all the processed foods are kept. You don’t need them!

Buy cheaper cuts of meats such as stewing beef or shoulder lamb chops or chicken thighs and drumsticks. These are usually much cheaper but if cooked right are much tastier than other cuts. The cheaper cuts usually require longer cooking times (stews, soups) but taste delicious – the bone adds flavour you just won’t get in other cuts.

Make your own fermented foods such as sauerkraut and kefir and make bone broth. These incredibly nourishing foods are cheap as the proverbial chips (cooked in coconut oil obviously ;) ) but pack real bang for their buck!

Experiment with offal such as liver and kidney which are very inexpensive but very nutritious

Family favorites are very easy to make inexpensively such as spaghetti bolognaise, soups and stews

Look in the special offer section of the supermarket meat aisle. There are often perfectly good cuts of meat reduced which you can buy for a steal!

Make friends with your butcher! They will often have deals to avail of and if you are friendly they might even throw in some free chicken bones which you can make stock from! Buying direct from a butcher also ensures you cut out the middle man so prices are more competitive.

Keep an eye on prices. Each store can have huge variation on prices. Check prices and be a smarter shopper!

Read the store offers before you start your shop. There may be something you can avail of in their weekly offers.

Simple changes can make a big difference and go a long way to ensuring you and your family continue to eat healthy nourishing food but without the massive food bill!

Monday, 3 October 2016

IPG 21 Day Sugar Detox

Are you addicted to sugar?
Do you take sugar in your tea and drink several cups a day?!
Do you regularly binge on sugary foods when the kids go to bed!?
Do you hide sweets in your handbag or in cupboards for when you need a "fix"?
Do you rely on sugary treats to "perk you up" or get you through the day?
Are you struggling with fatigue and 3pm slump?
Are you finding it difficult to lose weight?
If you answered "yes" to 3 or more of the above questions, you may have a sugar addiction!!
Cut yourself loose from those sugar demons!!

Time to join my NEW PLAN aimed at those looking for a reset, a movement away from processed eating or just to CUT LOOSE from a constant reliance on sugar.

Developed by a Nutritional Therapist, this plan includes full access to meal plans with recipes for dozens of tasty breakfast, lunch and dinner recipes, suitable for you and all the family!

  • Learn tips on how to move towards unprocessed eating - cook from scratch
  • Learn strategies for managing cravings
  • Learn how to ensure you are full and satisfied without the need for refined foods.
  • Learn how to move away from DIETS and still feel great about yourself - no syns, points or weighing of foods.
  • Join a friendly community to motivate, inspire and keep you on track.
  • Get lots of support and advice from a Nutritional Therapist.
  • Improve your sleep, energy levels and move away from reliance on stimulants such as coffee, sugar and refined carbs to get you through the day!
Will it be challenging? Yes
Is it is all very achievable if you put your mind to it and prepare? Absolutely!

I have guided literally 1000s of people on my plans over the past 4 years. People from all walks of life: mums, active people, career people. What have the successful people all had in common? A drive to change and work at it.

Do you have that desire? Then this plan is for you! The only person who can get in your way is YOU!

21 Days of unprocessed eating with simple strategies to remove sugar and improve your health.

Sign up now >>>>> [Paypal Link]

Questions? >>>>


If you are looking for a challenge like this check out >>>>>

Saturday, 1 October 2016

5 Ways to Boost Immune System Function this Autumn.

Autumn is most definitely here. There has been a noticeable change in the weather and it has been a lot chiller in the past few days.

With the colder weather comes the inevitable cold and flu season complete with the unenviable red swollen nose! 

Follow these 5 tips to boost your immune system and ensure you don't succumb to the sniffles this cold and flu season! 

1.   Eat Fermented Foods 

A huge portion of your body's immunity is in your gut. There is a delicate balance between the "good" bacteria and the "bad" guys with many factors impacting the ratios. These include stress, diet, genetics and medication. An imbalance or dysbiosis can contribute to poor absorption of nutrients and a compromised immunity. It is therefore vital that we eat fermented foods to ensure we get a good intake of healthy bacteria. Fermented foods include kombucha, kefir and sauerkraut. All can be purchased in a good health food shop or made quite easily at home. If fermented foods really is not your thing take a good probiotic supplement instead with as many bacteria strains as possible.

Get a better gut and be better prepared for fighting off those ailments! Find out how to make sauerkraut here

2. Eat The Rainbow
Colourful fruit and vegetables contain important nutrients and anti-oxidants which are very important to improving immune health such as Vitamin C and Zinc. The more colourful your food, the more different anti-oxidants you take in, so try to pack as many as you can into your meals. Why not try a tasty rainbow salad with tri-colour peppers, beetroot, tomatoes, red onion, rocket and avocado?

3. Vitamin D
Studies show that a great portion of those living in the Northern Hemisphere are lacking in Vitamin D. Whilst our bodies can manufacture Vitamin D from sun exposure, shorter days and lower sun height mean we cannot make the levels required for proper immune function. Take a good Vitamin D supplement providing around 1000IU during the winter months to ensure you get adequate levels and don't forget the kids too! Look for an oil based supplement and take with food to ensure good absorption.

4. Get Plenty Of Sleep 
Sleep plays a vital part in ensuring we stay fit and healthy. Sleep deprivation suppresses the bodies natural immune function and increases inflammation. This all means that the more late nights you pull, the less likely your body is to fight off cold and flu. Not only does it affect how often we catch a cold, it also affects how quickly we get over an illness when we get one.
So get enough kip! Aim for 8 hours sleep each night.

5. Drink Bone Broth 
Homemade bone broth has been used by different cultures through history as a way to build immunity and fight off illness. Bone broth is made by simmering bones slowly, in doing so breaking down bones and collagen. Doing so allows the bone marrow to release minerals, proteins and fats - which are all benefital and healing to the body. Collagen present in the broth also benefits the digestion and is absorbed quickly and easily. Most importantly bone broth also helps to improve the immune system by carrying oxygen to blood cells in the body.
So use that chicken carcass this weekend and make some bone broth, it really couldn't be easier!

I hope this helps you all fend off those colds!


If you feel your immune system needs additional support, why not book a one-on-one consultation with me? E: