A Day of Mindfulness

Theres a space we some times visit and that sometimes visits us. That space where the mind is clear, where all worries disappear and the sound of silence creates a sea of bliss for our consciousness to swim in.
The Tiger gets to that space through purpose. Physically or mentally challenging and expressing himself so whole heartedly that all else falls away and the tiger becomes one with the activity at hand.
The Monk gets to the same space through peace. Meditating deeply, curiously, patiently and wholeheartedly.
His breath and focus allowing everything to drop away
until only serenity, acceptance and consciousness remain.
Both ends of the spectrum provide us with magical moments of bliss, clarity and oneness but most of our lives are lived in between these two extremes,.
What if we could turn those magical moments into magical states?
The subtle art of mindfulness allows the essence of deep meditation and the flow state achieved when we are fully engaged with a task, to permeate our everyday lives.
While it seems far out and is not an easy thing to master daily mindfulness is perhaps the most powerful practice we can apply to improve the quality of our experience from the inside out!!
Try this

Rise and Shine

*upon waking before you get out of bed tune in with your thoughts, don’t let them sweep you away just notice them. Next bring your attention to your body, how does it feel after a night in bed? Finally tune in with your emotional tone. How are you feeling on the inside? This scan needs to take no more than a minute or two but can take as long you like.
Once you’ve scanned all those direct your awareness to your breath. Take 5 – 10 deep expansive breaths into your belly and long slow breaths out. If distractions arise acknowledge them and direct you focus back to your breath.
On your last breath get up and out of bed with hesitation and know you’ve already started to train your “mindfulness muscles”.
*Once out of bed begin the day with a formal meditation practice or some self reflective journalling.

Life is Art

*As you go about your day attempt to honour each task as though creating art. Move through your day like a martial artist moves in the dojo. Focus on one thing at a time and a be aware of your thoughts, feelings, words and action as you go about your day to day

Re – Mind Yourself

*as the day goes on it’s easy for us to get swept away and to start doing things mindlessly. It’s a great idea to set a reminder (on your phone, watch or computer) that goes of every two hours. When this alarm goes of tune in with your thoughts, feelings and bodily sensations, noticing whatever’s there. Then take 3 – 5 deep breaths, and continue to mindfully go about your day.
Another reminder can be before you walk through the door to your home. Before you walk in consider the energy you a carrying with you. Tune in with your body, thoughts and emotions. Take a few deep breaths before entering your home with the intent of letting go any thing that isn’t serving you as you breath out.

Mindful Dining and Desert

Dinner is a great opportunity to slow down before bed time and practice mindful eating. We often eat t.v. in front of the t.v. and computer and barely engage our senses. To mindfully eat dinner is to limit distractions as best you can. No t.v., no computer, (even try no talking. You simply engage all your senses and focus to eating dinner. Noticing the smells, the sounds, the sights of that which you’re consuming. Even tuning in with your sense of touch. Notice any thoughts that arise as you do this quite unusual practice. See if you can be patient enough to last the whole meal in this mindful state (it takes patients and perseverance).

       Finish Like You Started

Before you go to bed make sure you write down three things you are grateful for from the day gone by and spend another 20 minutes meditating or doing some calming breath work. As you go to bed tune in with you’re breath and drift of to the other world.



For most of us, we probably aren’t aware that out guts need a bit of healing in order to absorb all the nutrients from the food we eat. 
Poor gut health can be caused by stress, inflammatory substances like sugar, pasteurised  milk and refined or processed foods, bad eating habits (eating just before bed, eating too much, snacking constantly or eating mindlessly) and a lack of seasonal, fresh produce. 

The connection between gut and mental and emotional health has long been apparent to many indigenous cultures and is a pillar of Ayurvedic science – and more recently recognised by western science. The gut-brain connection is well worth exploring for those who want to learn how we truly are what we eat:


Fermented foods are a great way to  get started healing and repairing your gut. Sauerkraut is an excellent place to start and so easy to incorporate into your meals. Sauerkraut is a fantastic digestive and the fermentation process produces beneficial probiotics that are linked to improvements in immune, cognitive, digestive and endocrine function.

And it’s so easy to make yourself! Give it a try and pay attention to how your body and mind feel after eating it! 

Makes 2kg

What you need

  • 2 kgs white or red cabbage (cored, outer layer removed and saved)
  • 2 tablespoon Himalayan pink 
  • 1 tablespoon cumin seed (optional)

What you do: 
Prepare a large glass jar or fermentation crock by sterilising with boiling water. Finely slice your cabbage and sprinkle with salt allowing to sit 10 minutes.
Crush with your hands, squeezing and reducing down the cabbage to about 2/3 original volume.

(Brain food!!)
Add your cumin seeds and pack tightly into crick or jar, sealing with your reserved cabbage leaf and weighing down with either an onion or Beetroot. You need to keep the air out, so either seal with an airtight jar lid or pour a layer of oil onto surface. Make sure every couple of days the kraut is fully submerged in brine.

Keep on shelf for 4 weeks then refrigerate.

Enjoy !! 

Salted Caramel Flaxseed Muffins

For such a tiny seed, flaxseed (or linseed) are a nutritional powerhouse, with omega 3 essential fatty acids perfect for those looking to increase their polyunsaturated fats. For those interested, they have a remarkable fat profile:

70 Health Reasons To Eat More Flaxseed

They are also a potent anti inflammatory and antioxidant and contain heaps of fiber, which helps your body be able to digest all that good stuff.

But because of their hard outer layer, you need to either grind them or soak them for 8 hours to ensure bio-availability of the nutrients, otherwise our bodies will just churn them through undigested and, well, that would just be downright pointless. 

Here is a recipe for a very healthy snack you can take with you anywhere and know you’re getting a good omega 3 and protein boost wherever you are.

The Prana Protein powder adds a delightful salted caramel flavour, but these muffins would lend themselves well to any flavoured protein.

What you need:

  • 1 cup whole flaxseed (soaked 8 hours in 1 3/4 cup water)
  • 1 cup Prana Salted Caramel Protein 
  • 1 1/2 cups almond meal
  • 5 organic eggs
  • 1/4 cup coconut oil
  • 1/2 teaspoon baking powder
  • 1/2 teaspoon bicarbonate soda
  • 2 teaspoon cinnamon
  • Coconut flakes to sprinkle on top

What you do:

Oven to 180 degrees. Line a 12 hole muffin tray with baking paper. Place eggs and almond meal in food processor and blend 2 mins or until light and creamy. Add remaining ingredients except coconut. Make sure you include all of the flaxseed fluid as this will have become gelatinous and is helpful in binding ingredients.  Blend a further 30 seconds or until just combined and spoon into tray.

They only take around 12-15 mins so keep an eye on them! They are best a little on the under-done side! 

Zucchini Frittata 

Frittatas can be hit or miss in my opinion. Such a healthy meal and a simple way to prepare eggs, but frittatas need to be flavoured generously and creatively to breathe life into otherwise boring old milk and eggs. 

This recipe uses loads of fresh and dried herbs and seeds to add flavour and texture to this dish. Perfect if you are avoiding meat but still want a high protein meal. 

Experiment with whatever fresh herbs and veges are in season around you and if you’re into cheese, it would certainly have a home in and/or on this frittata. I’ve loaded mine with zucchinis, a great source of potassium and good for lowering blood pressure, as well as increasing immunity. 

What you need:

  • 12 organic free range eggs 
  • 1 cup raw milk 
  • 5 small zucchinis (grated)
  • 2 tablespoon organic basil pesto
  • Handful fresh sage leaves 
  • 1/4 cup sunflower seeds
  • 2 teaspoons dried Italian herbs
  • 1 teaspoon salt
  • Black pepper to taste 

What you do: 

Oven to 180 degrees. Whisk milk and eggs together until light and creamy. Mix in all other ingredients and sprinkle some sunflower seeds and oregano.  leaves on top. Bake for an hour, or just until centre springs back when touched.


Eating big, Eating little. 

In Ayurvedic philosophy, it is nearly as important when you eat, as it is what you eat. 

Our digestive fire, or Agni is our bodies capacity in which we break down food and absorb nutrients. Think of your Agni like a daily fire.. In the morning it needs to be awakened with a little fuel to ignite and prepare for the day. At midday, when we are alert and active, the fire is roaring and at its strongest –  it can handle a larger meal. At night, when the fire is no longer needed to burn so strongly, a light meal is ideal just to maintain embers for warmth.

Lately, in an effort to kickstart my digestive fire after an illness, I have been enjoying larger meals at lunch and much smaller meals for dinner. Eating big when I need the fuel and eating little when I don’t, allowing my gut to rest and repair.
It is risky to eat large amounts when our digestive fire is low, such as just before bed or a heavy breakfast first thing in the morning, as our digestive enzymes are not as abundant leading to malabsorption of nutrients and undigested food which can ferment in our guts and cause big problems.

Of course, everyone’s fire burns strongest at different times of the day in sync with energy expenditure and our daily routines. But there is a relationship between our Agni and the sun’s movements (or the Earths to be precise!) burning most efficiently when the sun is at its highest in the sky and lowest around sunrise and sunset, natures way of encouraging us to eat in synchronicity with her cycles!!

It’s beneficial to listen to your body and mindfully feed your fire with the right fuel at the right time. 

Tonight’s dinner: tiny antipasto with salami, cheese, cucumber, sauerkraut and hummus. 

Prana Banana Bread

This is a simple and delicious,  healthy banana bread that is high in protein and good fats.

Many banana breads use cheap,  nasty oils, added sugar and preservatives which is a shame because it is so simple to create a wholesome version of this favourite!! 

This recipe is great for those wanting to increase levels of omega 3 fats, protein or who may love their MCFA’s (medium chain fatty acids – excellent for great brain function) or those who just want a simple healthy banana bread alternative. 

It is also naturally sweetened using only ripe bananas, so it is comparatively low in sugars and carbohydrates.  

Prana Protein is a great addition as it is packed with amino acids, plant based protein and digestive enzymes to help your body absorb all that goodness. 

I have used the Salted Caramel Prana Protein which lends itself beautifully to the flavours of baked banana and cinnamon. 

What you need:

  • 4 ripe  bananas (mashed)
  • 1/2 cup coconut oil
  • 1 tablespoon vanilla extract
  • 4 eggs
  • 1/2 cup almond meal
  • 1/3 cup coconut flour
  • 1 cup Prana Salted Caramel Protein Powder 
  • 1 tablespoon ground cinnamon
  • 1/2 teaspoon baking powder 
  • Cinnamon and Coconut for dusting 

What you do:
Preheat oven to 180 degrees and line a loaf time with baking paper. 

Whisk together first 4 wet ingredients. Mix together next 5 dry ingredients. Gently fold dry ingredients into wet and mix until just combined.

Pour into tin, dust with cinnamon and coconut and bake 45 mins or until just cooked (insert skewer to test).


Almond & Pepita Not-tella 


As an adult, I’ve learned to master self-control in just about every area of my life. 

I can successfully avoid almost every temptation that will not serve me. I’ve learned how to tame my impulsive urges, sacrificing instant pleasure for lasting bliss.

But there is one chocolatey jar of evil, hazelnut divinity whose presence I cannot be trusted in. I have been known to devour tablespoons full of this delicious Italian condiment in a possessed-like state only to induce a severe sugar coma and the inevitable remorse that comes from consuming vegetable oil, low grade ingredients and a tonne of sugar. 

Although it has been quite some time since my last Nutella relapse, I thought I’d create an action plan to prevent future Ferrero attacks – introducing “Not-tella”.

Not only is it unsweetened and free from carcinogenic oils and crappy milk solids, it is full of omega fats and minerals that make it healthy for you – the simple fact that it is sugar free means you won’t keep wanting to eat more, unlike its seductive supermarket counterpart.

I have made this with almonds and pepitas as I didn’t have any hazelnuts, but with the success of this recipe I’ll be attempting a more authentic hazelnut Not-tella very soon!!

What you need:

  • 700g roasted almonds (preferably activated)
  • 350g roasted pepitas 
  • 1 teaspoon vanilla extract
  • 2 tablespoon coconut oil
  • 1 cup raw cacao

What you do:

All ingredients except coconut oil into your food processor on high speed for 10-15 minutes until natural oils are released and a butter is formed. At this stage you can add coconut oil, process a further 5 minutes, scraping down sides occasionally. 
Jar and store in cupboard or refrigerator. 

Mine has kept 3 weeks and is still going strong 👌

Raspberries & Cream


This recipe is inspired by the beautiful Merrymaker Sister’s creation: 
…and my undying love for an Allen’s Strawberries & Cream which do not feature nearly enough in their party favourites 😒

An old favourite re-discovered, de-sugared and re-constructed with love and health. 


What you need:

  • 1 cup puréed raspberries 
  • 2 sheets (30g) biodynamic gelatine (soaked in cold water for 5mins and excess water squeezed out)
  • 1/2 can coconut milk
  • 1 tablespoon honey
  • 1 teaspoon vanilla extract 

What you do:
Gently heat puréed raspberries in saucepan over low heat, add 1 sheet of gelatine and stir until dissolved (5 mins).

Pour raspberry mix into moulds or however you’d like to shape your treats. Freeze temporarily. 


Heat the coconut milk in a saucepan over low heat, dissolving the rest of the gelatine, add honey and vanilla stirring until smooth. Pour onto raspberry moulds and refrigerate until set. 

Makes about 15
You could try this with any frozen berry or fruit

Salted Caramel Dates


Experimenting with all types of salted caramel treats right now and loving how versatile this salted caramel filling is ❤️❤️

Dates are a great source of fibre and mood-boosting potassium, but make sure you consume in moderation as they are also high in natural sugars. This recipe is a perfect finish to those days you have over-exerted yourself physically and emotionally and need a bit of nutritional TLC. 

What you need:

  • 12-15 medjool dates 
  • 3 extra medjool dates (pitted, soaked boiling water 10 minutes) 
  • 1/2 cup raw cashews (soaked over night, drained)
  • 2 tablespoon honey
  • 1 teaspoon Himalayan pink salt
  • Pinch of cinnamon
  • 3 tablespoon coconut oil
  • 1/3 can coconut cream
  • Melted dark chocolate to serve (optional)

What you do:

Slice the dates half way and remove pits. All other ingredients into food processor for 10 minutes, scraping side occasionally – you want this mixture as smooth and creamy as you can get it.

Put salted caramel mix into a piping bag (I used a snap-lock bag with the corner snipped) and fill dates.

Drizzle with melted dark chocolate if you feel like an extra serotonin kick!!

Enjoy xx 

Green Smoothie #8

I’m a bit of a broken record with the Green Smoothie, I’ve sung it’s praises often – and with good reason! So I won’t go into detail too much again, check here if you’re a first-time listener to the Green Smoothie channel. 

But I think it’s important from time to time, in all areas of life, to stop and acknowledge  what’s working for you and what’s not. There is no point soldiering on doing what you think is good for yourself without checking in with body and mind for confirmation. 

There have also been times when I get swept up in the hype of a new superfood or supplement that I suddenly can’t believe I have survived 31 years without (check out my vitamin collection below!), only to find it really doesn’t offer me any extra noticeable health benefits. 

A daily green smoothie is not one such example. There have been times when I’ve dropped my game and haven’t regularly included this baby in my daily diet. I don’t feel as energised, clear thinking and am missing what I can only describe as vibrancy and vitality. 

Since including it in my routine every single day, I feel the difference in my energy, mood and ability to generally get a lot of cool shit done with a smile on my face 🙂 

This simple recipe is my Green Smoothie #8, because it is my tried and tested (and I’ve tested a lot!) recipe that leaves me feeling invincible, made of 8 ingredients.

What is serving you and what can you let go of in your daily routine? Giving yourself time to scan your body and mind for what is working will mean more time feeling great and less time searching for answers you probably already have. 


What you need:

  • 1 frozen banana
  • 1 cup filtered water
  • 2 big handfuls kale
  • 2 teaspoons “Vital Greens” see pic
  • 1 tablespoon chia
  • 1/2 teaspoon maca powder
  • 1 tablespoon hemp seed oil
  • Small cube of ginger

What you do:

  • All ingredients in blender for 1 minute


My ever-expanding supplement collection. Life to me is a never ending experiment of the body and mind! 

I use Vital Green – you could also try spirulina or wheatgrass.

Read more info on the power of green goodness from one of my inspirations Kimberly Snyder


By Bam Bam