Ingredients
Half cup orange juice
Half lemon juiced
Half cup celery juice
Half lime juiced
Handful of spinich
2 chopped kiwis
1 tsp ground ginger
1 tsp chia seeds
Pinch of salt
1 tsp honey
Method
Place all the juiced and chopped up ingredients into a blender and blitz till it’s turnd into liquid.
Pour into a glass and serve.
My vegan protein ball recipe is a healthier and tastier alternative and much cheaper the supermarket brands.
It’s quick and easy to make with using only a few ingredients.
Almonds are an excellent source of plant protein and packed with antioxidants. They are low in fat, carbs and calories, whilst high in fibre.
Desiccated coconut is an excellent source of healthy fat, it contains no cholesterol and is poacked with selenium, fiber, copper and manganese.
Ingredients
100g fresh unstoned dates
• 140g soaked almond nuts
2 tsp Vanilla Extract
1 pinch Sea Salt
50g Dessicated Coconut
Method
In a blender blitz all the ingredients together to a smooth consistency.
Place the mixture into a bowl and allow to cool for 4-6 hours.
Now roll the mixture in your hads and form small balls.
Roll the balls into dessicated Coconut and leave to chill for 2 hours before eating.
Ingredients
• 1 green bell pepper
• 1 Red bell pepper
• 1 large onion
• 1 courgette
• 1 aubergine
• 1 tbs olive oil,
• Pinch of Salt and pepper
• 300 – 400g lasagne sheets
• 150g mozzarella
Tomato sauce ingredients
• 2-3 tbsp olive oil
• 4 cans chopped tomatoes
• Hadful of basil leavez
• 1 onion finely chopped
• 2 garlic cloves, crushed
white sauce ingredients
• 70g plain flour
• 700ml milk
• 70g butter
Method
Start by Preheating the oven to 200C/180C fan/gas 6.
Chop up all the veggies and add to a lightly oiled baking tray. Coat the veggies with olive oil, season with salt and pepper and place in the tray. Roast the veggies for 30mins until they turn lightly browned.
Remove from over and leave Leave on rack cool down.
How to make tomato sauce.
In a large pan heat the olive oil and add in onions and garlic.
Cook them for 5 mins over a slow heat until softened.
Turning the heat to medium, pour in the chopped tomatoes and bring to boil and then let it simmer for anout 25 mins.
Now add in the basil leaves, take of heat and leave to cool down. Once the mixture is cooled, pour into the processor and blitz till smooth.
How to make the white sauce.
In a medium saucepan, melt the butter, the. Add and stir in the plain flour. Let this cook for 2-4 mins and then whisking in the milk and bring to boil, while stirring all the way through. Lower the heat and cook till the sauce starts to thicken up.
Preparing the Lasagna
The oven should be preheated at 180C/160C fan/gas 4.
Oil the ovenproof lasagna dish lightly.
Add a layer of the cooked vegetables to the dish, then pour over a layer of the tomato sauce. Followed by covering with a layer of lasagne sheets and drizzling a small layer of the white sauce.
Repeat this process until you have three/ four layers of pasta.
Lastly scattering mozzarella cheese over the lasagna till fully covered
Place the the lasagna dish inside the preheated over and bake for 45 minutes, till golden brown.
A copper tongue scraper has so many health benefits for oral hygiene as well as, your holistic health.
👉 Removes harmful bacteria that inflames your gums and also prevents cavities.
👉 Improves the appearance of your tongue.
👉 Remove bacteria.
👉 Improve your overall health.
👉 helps to reduce bad breath.
👉 Aids in improving sense of taste.
Let’s talk about Ashwagandha
🍂 Ashwagandha 🍂
My personal favourite herb for the winter.
🍂 it’s warming and nourishes the body.
🍂 During the autumn season our agni (digestive 🔥) becomes sluggish & irregular. Ashwagandha helps to balance the agni and ensure it works correctly
🍂benefits of Ashwagandha.
👉It stimulates the digestive agni.
👉 aids sleep
👉 Strengthen the immune system.
🔸️ its warming & nourishing for the body
These are signs of a poor gut health –
acidity, abnormal stomach acid, H.pylori,, recurring bloating, and constipation
Below are some tips on what messes our gut health and how to improve gut health with sfood and lifestyle changes.
What messes up your gut health?
👉 Having a diet of Junk and processed foods.
👉 Living a Sedentary lifestyle.
👉 Chronic emotional stress.
👉 Sleep deprivation.
👉 Self-medicating yourself
👉 Overdosing & taking antibiotics without probiotics or vitamin B complex.
How to heal your gut.
👉 Eat a rainbow of fruit & veg.
👉 Cut down on refind sugars.
👉 Inculde more Whole grains into your diet.
👉 Don’t do to fat diets for extreme lose weight.
Other gut-friendly foods
✅ unsalted nuts (almonds and pistachios are best)
✅ Yogurt is an natural probiotic to populate your gut.
✅ Mushrooms are rich in beta-glucan and excellent for the gut.
✅ Over night soaked oats are the best, they are an excellent sources of beta-glucan and high in fibre that promotes gut health and keeps fuller for a longer time.
✅ Lean protein is an excellent source for someone that has poor gut health. like chicken, fish.
✅ For severe gut problems, following a plant-based diet for a month will reduce inflammation, repair thr gut and then slowly
✅ Triphala is more then a lexative. It is amazing for the gut while allowing to pass motions easily.
We naturally start to lose muscle mass after the age of 30. This is called sarcopenia and is part of the aging proccess. We can however slow this proccess by making simple lifestyle changes. Bulid lean muscle is one of the changes. It can help with Mobility, bone health, physically strong and toned , longevity, good posture, hormonal balance.
Bulid lean muscle can also also help with boosting the human growth hormone, mental health, and your gut health
Below are the best exercises to create lean muscle:
Bodyweight exercises (lunges, squats, pushups)
Using a Resistance band
Mobility exercises
Yoga asanas
Isometric exercises (such as plank, wall sit)
Learn how eating 11 overnight soaked black raisins daily can heal the body naturally from the insideout.
All you have to do is soak 11 black raisins overnight. In the morning eat the soaked raisins on an empty stomach.
By soaking dried black raisins, it enhances the bioavailability of the raisins nutrients and antioxidants. This allows the bobdy to absorb the better.
Health benefits of eating Overnight soaked raisins:
Eases constipation & regularizes bowel movement
Keeps fuller and curbs cravings
Boosts immunity
Fight iron deficiency and anemia
Boosts energy levels
Improves Sleep
Boost bone health
Will eating 🍚 make me Fat?
I get this question asked often by my clients. Let me explain
👇🏾👇🏾👇🏾👇🏾👇🏾
Rice is NOT unhealthy or fattening. Practicing portion control is key to enjoy rice in your diet.
Health benefits if Rice
👉 It’s a good source of carb and fibre.
👉 It’s low in fat & sugar
👉 Easily digestible
👉 gluten-free
👉 excellent source of B Vitamins.
How to enjoy rice in your diet without feeling gulity.
👇👇👇👇👇
✅ Pair rice with high fibre and protein foods, to keep full for longer.
✅ Add beans and veggies to make the rice tasty & healthier.
✅ Don’t fry your Rice, boil it instead.
Fastest and cheapest way to burn BODY FAT
Famlrise yourself with the concept – N.E.A.T it is a super effective for FAT LOSS when it’s done the correct way.
The beat part is you don’t need a expensive gym membership or any special equipment.
What is N.E.A.T?
It stands for Non-Exercise Activity Thermogenesis.
When small activities are done in the day to induce thermogenesis in the body.
What is thermogenesis?
The body’s ability to burn fat, even when you are sitting or not being too active.
Best examples of N.E.A.T activities to start stright away.
👉 Walk and talk.
👉 Doing a fee squats or surya namaskers.
👉 always Squat to pick up things up from the floor.
👉 while watching Netflix stand up and stretch in between.
👉 small dance break in between lunch break workday.
👉 Do your chores like the dishes, making the bed, hoovering
Laundry etc
👉 stairs climbing will help to engage with exercising the lower body.
Here are 3 good yoga poses.
Virabhadrasana Pose Pose Vrikshasana
Utkatasana Pose
Inside Out Wellbeing 