Latest Posts

Thriving through Winter -Part 2

It’s no secret, our bodies need to be well hydrated. After all they are made up of almost 65% of water.

But there seems to be a misconception that we become more dehydrated in summer, more than winter, but it can actually be quite the opposite.

In winter we are living more inside out homes/workspaces with artificial air and heating on. When we do go outside, we are dealing with extreme elements like cold blasts of wind and rain. All these things impact out hydration and our skin too.

If you are like me in winter, the thought of drinking water, particular cold water just doesn’t appeal.

So I drink a lot of warmed water with the added nutritional benefits of fresh slices of lemon and ginger. Sometimes with a little honey!

*Interestingly, most of the Vit C in citrus are actually in the skin, not the flesh or juice, so have these slices of lemon in your warm water will extract the healing benefits of these essential oils.

I have bottles of herbal teas, in particular green tea and tulsi tea (which is holy basil and so good for you). Sometimes I flavoured these teas with slices of fruits or herbs (*one of my favourites in slices of pear and a little cinnamon and honey)

I also sip on bone broths ( or vegetable broths), sometimes with some a tsp of miso in it- especially when I am feeling a little sluggish and run down. This enables me to be hydrated from the liquid, nourished from the abundant nutrients in the bone broth and feeding my good gut bacteria with a live probiotic from the miso paste. Happy days!

I always use a flask or large bottle of these next to me while I am working, that way I stay hydrated.

So much of our fatigue and hunger can be contributed to dehydration, so making this a key focus with boost these things and support your detoxification, skin and immune system…WINNING!!

if you’re looking for a LITTLE sweet treat at night without the guilt, whilst gaining some hydration and nutritional benefits- I sometimes make a healthy hot chocolate, using our nourishing chocolate complete shakes (Juice Plus) with heated almond milk or use this yummy halth hot chocolate recipe here….

Thriving, not just surviving the colder months!

A little over a week ago, I was on a train early one morning, going to Melbourne for a meeting, when I couldn’t help but notice how many folks on the train where coughing and sniffling, looking unwell and quite frankly looked weary and miserable.

Its winter in Victoria and let’s face it, it is the cold and flu season, so there are bound to be more folks walking around feeling this way and from all reports, flus and viruses are in full swing.
But what it made me realise is that building up your immune system and keeping it robust is something I take for granted these days. So sitting on that train, surrounded by all these unwell folks, in a confined space didn’t have me too concerned, as I have spent a lot of my focus on my family’s and my health over the last several years, to keep this thriving, as I believe we don’t have to just survive!

Disclaimer; It doesn’t mean I, or my family don’t get a sniffle from time to time (hey, my daughter has just had a couple of days off school with tonsillitis) but it’s much rarer these days and far less severe that years before, in fact only a few years back, the doctors where debating whether to remove her tonsils- but by focusing on these tips I’m going to share with you over the coming weeks, we have managed to avoid this surgery, therefore the removal of an organ that DOES have its function!
This was also, only confirmed furthermore a few days after this train experience, when I had to take my daughter to the emergency clinic (for a sports injury). When asked who our doctor is, I replied with “we don’t really have one!” – That’s how infrequent we all go to one these days.

So can we actually thrive through these winter and colder months?
Or do we just survive?
And how does one do this?

Well, firstly I believe you must look at what is it that impacts our immune system in the first place.
I call these your 4 pillars of health;
1.            The nutritional
2.            The movement
3.            The emotional
4.            The rest!

Within these pillars, I believe are the key to vibrant health, abundant energy and our ability to thrive.

Just consider for a minute the list above.

I’m not talking about being perfect here, but if you are not taking these things into consideration, then a lack of all of the above are going to be having a negative effect on your immune system and anything that is consistently under attack without replenishing defence weapons, well, put simply it is going to be an unwinnable battle I’m afraid.

Our immune system is a network of cells, tissues and organs that interestingly, mostly resides in our gut- in fact up to 80%! It is constantly under attack from foreign invaders (viruses, bacteria and pathogens) and its job is to be the first line of defence, stopping these from infiltrating the rest of your body, so one stays happy, healthy and vibrant.  When these defence lines become weak or a little weary, these opportunistic pathogens invade and try to take control.

It doesn’t just protect us from the sniffles or sneezes, it’s so much more….autoimmunity disease, digestive issues, mental health issues, skin issues, infections, cancer and more.

So what can one do to ensure a robust immunity?

Well, over the coming weeks, I’m going to write a series of posts, where you can take a look at some simple  tips from the above list that can be easily implemented, become a part of your daily/weekly routine and if you make these a central focus on your health, I can ensure you, you will build up and equip those armed forces to be your best most robust army, air force and navy in your body’s history.

Lets get started below…….


Today, I’m going to start with the REST- In particular sleep.

A lack of sleep means our bodies can’t function correctly.

Did you know that when we sleep, it’s when our bodies go into rest, digest and repair mode?

Yet, sleep is one of the biggest issues I come across in my coaching practice and let’s face it, most people these days, due to many reason, some of which are the choices that we ae making, are seriously deprived of a good nights slumber.
Now I know that when you have little bubs and those night wandering toddler, its very tricky to get a good nights rest. 

But let’s take a look at what happens when you are sleeping and consider for a moment just how dam important this deep rest is……

While you are in your slumber, your body’s organs and systems;

  • Do all their repair work
  • Digestion really does its hard labour 
  • Your brain resets and rewire
  • Your liver- our hardest working organ- does most of its detoxing and prepares for elimination
  • Keeps your hormones balanced
  •  Your cells renew themsleves
  • And it’s when kids do there growing

Phew…. that’s a busy working body!

So without a good night’s rest, you can see, you simply don’t operate efficiently and optimally
Therefore you will;

  • lack energy
  • make poor food choices
  • use caffeine to get us through the day
  • And look for perhaps a glass or 3 of red wine at night…..remember what I said about your liver 

If our organs don’t get to do their repair work at night, and digestion get its job done effectively – then our immunity gets lowered and you become more susceptible to virus’s, infections and so on.

I also would like you to consider that in winter and cooler months, you naturally need to rest more- its a time of year that should allow you to have a slower pace and keeps you more in synch and rhythm with mother nature.
But in our fast paced modern lifestyles of busy, busy, you don’t always allow for this deep rest, so making it a priority when you can is so important.

You know how well you feel after a good night’s sleep right? Yet it is one thing that many don’t prioritise.
To find some simple tips on improving your sleep,  read this post here….

Or contact me for some coaching sessions to explore how we can find sleep solutions for you.


Are you on track with your health goals, for 2019?

Hi There, 

I was chatting with a friend the other day and she pointed out that it was over half way through the year.
At first I was a little shocked, as like all of us that are busy,  time can just fly on by without you even noticing it.
Then, it really got me thinking?

Many of us start out the year with great intentions, setting goals in our life, whether its something to do with our careers, family, health or a mixture of all these.
We start off focusing on getting started and doing quite well, then life gets in the way.
you know the ones….
Curve balls, distractions, tiredness, the never ending ‘to do’ list, the getting caught up in our routine of this ‘busyness’, then the excuses set in….. we start to loose sight of these goals. 

Is this you? …… Be honest?

There is no shame in this. Trust me, we are all guilty of it, so please don’t think I am here to shame you. It is far more common than you think and I know from my own personal experience, along with nearly all the beautiful women I coach, that our hectic lives are more than often the underlying cause of our loosing sight of these goals. 

But what if you had some one who was supporting you and helping hold you accountable through achieving these goals?
Someone or something that gave you some direction? Helped you reset?

Would you be interested?

That’s exactly what I do as a health coach and why I partnered with the Tribal Wellness Movement.
To offer you,  many different options of support, guidance, accountability. along with amazing resources, education and ‘health hacks’ to achieve the health and vibrancy YOU deserve.

You really do deserve to achieve the goals you desire!

So what is holding you back?
You have under half the year left and I challenge you to ask yourself this question……

” What health goals DO I want to achieve?”
Is it; 

  • To lose a little weight?
  • To get a little fitter?
  • To get a lot fitter?
  • To help your mindset?
  • Get off the diet yoyo treadmill
  • To Find time just for YOU?
  • To Eat better?
  •  For your whole family to eat more healthy?
  • To rebuild health, after illness or trauma?
  • To build or rebuild a strong immune system?

Perhaps your goal isn’t on this list, thats ok….its your goal!
But what ever it is, trust me when I tell you this, it is all with in your reach and having some support and accountabilty to help you achieve this goal may just BE the thing you need.
The very thing that gets you over the line, so you can radiate great health, energy and vibrancy! 

So if YOU want to thrive, not just survive the rest of winter and launch into this last half of the year with a spring in your step then contact me about one of these two opitons;

  1.  Join our 6 Week Transformation Challenge– filled with online support, resources ( Workouts from Pilates, yoga to HIIT and gym workouts, recipes and meal plans, wholefood nutritionals, mindset and meditation, along with health hacks and incredible team support along the way.)  *Your opportunity to join this challenge closes on Sunday, July 14th. 


  1. Sign up to one of my one on one coaching programs– Perhaps having one on one accountabilty and support is more your thang? My appraoch to achieveing your health goals is by considering your current lifestyle and discovering ways, along with working as a team to support you thorough achieveing your health goals. 

So what are you waiting for?

Are you ready to kick the rest of the year to the sluggish curb and finish off 2019 with a BANG!

Until next time, stay happy, healthy and grounded.

Have you built a solid home?

Have you ever thought of your health being like a house?
Think about it- a house, like you health needs to be built strong, robust and well maintained 💪

A healthy home!

It needs to start on a good solid ground- which are your genes🙌( these can be supported and changed!) 


1- the foundation gets laid- these are your nutrients( macro and micro), the whole foods that support you cells, in which you build upon.

2- Then the framework& walls get erected- this is exercise and movement. 🤸🏻‍♂️🚴‍♀️
With out moving our bodies, we don’t form and strengthen muscle and bones, to keeps us strong and up right.


3-finally the roof& doors get put on– the protectors from the elements. 

These are our emotions. 💗Still exposing them to the outside world but not allowing the drafts and leaks to drip through and create rot and rust, but to become more resilient and robust 🥰🙌

But let’s not forget houses need maintaining- as there is always wear and tear, from weathering certain storms and age🤗 

You are the master builder of your house- that amazing body that is your home!

So,I encourage you to ask yourself this- 

  • How well have you built your home? 🤔
  • Do you have a good insurance and maintenance plan?🤷‍♀️
  • Do you try and take short cuts, building and repairing your home? 


There are several things I do every single day to ensure that my temple is strong- healthy body and mind and these babies right here are a huge part of my health plan and I would love for the opportunity to share what these are with you?
They are my daily; 

33 whole foods delivered in a capsule!
  • foundation, 
  • my maintenance

…..and boy and I’m so grateful for them🙏 

Would you like your ‘home’-your body, your health to be strong, robust and resilient? 

To have a good insurance plan that has your back in case of those emergencies? 

Reach out, send me a DM or email and I can guide you to build and repair that solid house that is your body, your health, your temple🤗

Until next time, 
Stay happy, healthy and grounded!

Kerry Corp
The Grounded Chic

How and what you eat affects your gut health.

Last week I talked a little about the importance of gut health and what it means for our overall health. This week I would like to chat a little about the impact that the food we put in our mouth and ‘how’ we actually eat, affect our health and digestion. 

*A little BIOLOGY lesson here!-
You are made up of over 50 trillion cells and 10 x that in bacteria! YEP, you are made up cells and bacteria and these numbers are almost impossible for us to even grasp, but if you just take a moment to really think about it- we truly are  amazing, don’t you think?
The important thing to note here, is these cells and bacteria only survive and put out energy and good health if we feed it the right things. And that is by feeding them FOOD! And when I say food, I mean real foods, from real whole sources. Not convenience foods that are filled with mystery ingredients. 
Whole foods, which are those macro ( quality proteins, fats and complex carbohydrates) and micro (our Fruits and Veg) nutrients that can only come from wholefood sources. They are absolutely crucial for those 50 trillion cells and those 500+ trillion bacteria in your body to communicate with one anther and churn out vibrant energy and health!

Does it make you wonder….”what is it that I am fuelling my body with MOST days?”
  And when you are fuelling your body with food, just as important to note is how are you eating? Do you eat in a hurry? no time to chew? Do you eat mindlessly in front of the TV, iPad or scrolling through social media?  Do you guzzle water or fizzy drinks whilst your eating? Do you stop to eat and discover your so hungry you gorge?

Digestion actually starts when we start thinking about food. Our thoughts send a message from our brain to our stomach to start releasing enzymes and digestive juices and says, “get ready, food could be on its way!”. 
Then when we place food in our mouths, we need to chew. And when I say chew, I mean really chew- This process does 2 things.  It releases saliva, which has enzymes in it to help start to break down food.  If we don’t masticate our food properly in the mouth, we end up sending big chunks of food down to our stomach and this causes our stomach to have to work harder to break down these chunks, putting more pressure on this process. When we are busy rushing around, or mindlessly eating when we are staring at our devices, most of us don’t even realise just how quickly we are eating and not chewing our food properly, therefore placing a lot more stress on our digestion. This can be one of the biggest precursors to digestive issue. 
The other benefits of chewing your food correctly are;  You will absorb your nutrients better Can help you maintain a healthier weight (yes, when we don’t chew our food properly, we send food too quickly to the stomach, then it doesn’t have the time to send the messages to the brain that tells you your full, quick enough!)  Good for your teeth Less pressure in general on your whole digestive system.
  So my big tip for you today is to CHEW, CHEW, CHEW!  
Yep, slow down the eating process, focus on what and how your eating by chewing your food.
**  TRY THIS>>>> For one week;
when you eat meals, with each mouthful chew your food 20-30 times!
Yes, you heard me, 20-30 times till its all mush and notice the difference it will have on your digestion.
Until next time, stay happy, healthy and grounded!

Kerry Corp 
Integrative Health Coach


Gut Health

  • What is it?
  • How does it affect our health?
Yesterday I enthusiastically, went to a health talk about Gut Health- the topic was ‘clearing the confusion’ about the messages and claims out there about this incredibly diverse and emerging field of health/science. 
This got me thinking…” I am a qualified and certified Gut Health Coach and I haven’t really been sharing this knowledge with my followers!” Crazy right? I promise its not been deliberate!

So over the following weeks I am going to deliver a series on gut health-
-What is it?
-How does it affect our health?
-Some simple strategies to help in this area
-The importance it has not only in the connections to digestion, but the links to so many other health conditions, including mental health. 

Hippocrates stated 200 years ago, that “All disease begins in the gut” and for the most part, science is now slowly catching up to this very notion.
A healthy balanced microbiome ( which is your good and bad bacteria residing  mostly in your digestive tract, but also on your skin, even your brain and nose), along with proper enzymes, are absolutely essential for our bodies to digest and absorb the nutrients that we place in this amazing vehicles called your body!

So, its pretty damn important that we look after our ‘gut’, as this incredible system holds 80% of our immunity, produces many of our neurotransmitters, helps with inflammation and absorbs our nutrients to nurture and nourish our cells. 

Its that important.
You literally are what you eat, but more importantly what you absorb..…..makes you think doesn’t it?
Next Week – What and how your eating affects your gut health.
How the food you are eating (your macro and micro nutrients) influence EVERYTHING about your health and how you actually eat, impacts your digestion.
Love Your Gut!

Brown Rice Salad- Japanese Inspired

This Japanese Inspired Salad was invented purely out of me needing to use up some cooked brown rice I had in the fridge and the need to eat something light and vegetarian for lunch!

Its funny how reheating or cooking with rice that has been cooked, then cooled in the fridge for a while was somehow seen as dangerous.

There is now a huge amount of science gathering in the field of gut health and one of things they have discovered is the importance of resistance starch, to feed your gut microbiome.

“Resistant starch promotes gut health by feeding the ‘good bacteria’ that live in our large bowel. These bacteria are sometimes called our microbiome. They can use resistant starch as food because it resists digestion in our small intestine, and moves on to the large bowel.
When the good bacteria in the large bowel ferment resistant starch, they make short chain fatty acids. One of these, called butyrate, supplies energy to the cells lining the large intestine (colonocytes), promoting their wellbeing. ” – CSIRO research

Rice, cooked and then cooled, is classified as a resistant starch.  The cooling turns some of the digestible starches into resistant starches

So back to the salad!

I had some leftover brown rice and felt like a light, Asian flavoured lunch, so I grabbed a few other ingredients and this is what I came up with. It was almost like a ‘deconstructed’ sushi salad!



Brown Rice Salad -

Print Recipe

This Japanese Inspired Salad is a dish that can be eaten on its own when you something light and vegetarian, or serve as a side dish with some grilled fish, chicken or tofu.
Its just like a 'deconstructed' sushi in a salad!
It is full of gut loving ingredients like, brown rice ( resistant starch) Miso ( probiotic rich paste) and Tamari ( Fermented sauce), along with lots of gut loving vegetables and the added boost of sesame seeds and seaweed!
Servings Prep Time
2 People 5 minutes
Cook Time
10 minutes

Servings Prep Time
2 People 5 minutes
Cook Time
10 minutes

Brown Rice Salad -

Print Recipe

This Japanese Inspired Salad is a dish that can be eaten on its own when you something light and vegetarian, or serve as a side dish with some grilled fish, chicken or tofu.
Its just like a 'deconstructed' sushi in a salad!
It is full of gut loving ingredients like, brown rice ( resistant starch) Miso ( probiotic rich paste) and Tamari ( Fermented sauce), along with lots of gut loving vegetables and the added boost of sesame seeds and seaweed!
Servings Prep Time
2 People 5 minutes
Cook Time
10 minutes

Servings Prep Time
2 People 5 minutes
Cook Time
10 minutes


  • 2 cups

    pre-cooked Brown Rice Best if rice has been chilled, to gain benefits of resisitant starch.

  • 1

    Small head of Broccoli, chopped into small pieces

  • 1 cup

    Chopped red cabbage

  • 1/2 cup

    Edamame beans These are young soy beans. I ususally have a bag of frozen Edamame beans in my freezer.

  • 2

    sring onion stalks, finely chopped

  • 1 handful

    Shredded, seaweed

  • 1-2 Tbsp

    sesame seeds


  • 2 tbsp

    Tamari ( or Soy Sauce)

  • 1 tbsp

    EACH, Mirin & rice vinegar * if you only have one of these, just use 2 tablespoons of the one you have

  • 3 tbsp

    Grapeseed Oil

  • 1 tsp

    Miso Paste

Servings: People

  1. Chopped up and prepare your vegetables.
    In a small bowl or glass, add all your dressing ingredients. Whisk well to insure your miso paste is mixed in.

  2. Heat a pan with a little oil on a moderate heat
    Sauté your broccoli, spring onions and cabbage for a few minutes.
    Then add in your Edamame beans, cooked rice and shredded seaweed.

    Keep sautéing for another few minutes, till well heated and mixed through.

  3. Remove from the pan and place into a bowl.
    Mix in your sesame seeds and dressing- toss through well.

    This can be served along with any protein or served as its own stand alone dish!

Share this Recipe

Lemon Persian Lamb- Slow Cooked

There is nothing like coming home to lamb shanks in the slow cooker. This dish only took 10minutes to prep in the morning ( or the night before 👌) and switch on low👍👍

It is also loaded with Vegetables, herbs and spices!

Slow cookers are the best kitchen appliance to have when life gets a little busy!

Here is what I do, to be more time effective with eating well in a busy life;

  1. I meal plan
  2. I choose meals that are time appropriate each day, according to what time we walk in the door of an evening.
  3. I prep as much as I can- this often means either prepping on a weekend, or the night before.
  4. I don’t let the prep and planning become time consuming- 10-30 minutes max.
  5. I keep it simple during the week and especially in really busy times.
  6. I use my slow cooker a lot!!                                                                                    You can prep your slow cooker the night before, with all your ingredients,     ( minus the liquid), store in the fridge, so all you have to do is place in the morning is put it the base,  add your liquid and switch on…happy days!

Here is a wonderful Lemon Persian Lamb Shank Stew I have adapted and tweaked from Sarah Wilson’s new cookbook, ‘Simplicious Flow’. This cookbook is filled with so many time effective  tips, recipes, economical and environmental pointers that can really help you in your busy life to eat well.


Lemon Persian Lamb- Slow Cooked
Print Recipe
This dish only took 10minutes to prep in the morning ( or the night before 👌) placed in your slow cooker and switch on low👍👍 It is also loaded with Vegetables, herbs and spices! NOTE: Use what ever vegetables you have in your fridge or like- the list of vegetables in recipe are just a guide.
Servings Prep Time
4-6 People 10 minutes
Cook Time
6-8 hours
Servings Prep Time
4-6 People 10 minutes
Cook Time
6-8 hours
Lemon Persian Lamb- Slow Cooked
Print Recipe
This dish only took 10minutes to prep in the morning ( or the night before 👌) placed in your slow cooker and switch on low👍👍 It is also loaded with Vegetables, herbs and spices! NOTE: Use what ever vegetables you have in your fridge or like- the list of vegetables in recipe are just a guide.
Servings Prep Time
4-6 People 10 minutes
Cook Time
6-8 hours
Servings Prep Time
4-6 People 10 minutes
Cook Time
6-8 hours
  • 1 onion or leek, roughly chopped
  • 3-4 cloves fresh garlic, chopped
  • 1/2 bunch Fresh corriander, chopped
  • 4 Lamb Shanks
  • 1 tsp morrocan spice blend * I use Ras El Hanout blend
  • 1 cup chicken Stock
  • 1/2 Fresh Lemon cut into wedges * inlcuding skin
  • 2 carrot,roughly chopped
  • 1 Zuchinni, chopped
  • 1 Red Capsicum, roughly chopped
  • 1 bunch or cup chopped spinach * this is to added in just before serving
Servings: People
  1. Add into your slow cooker pot, your lamb shanks, season with salt and pepper.
  2. Chop up all your vegetables, onion, lemon, garlic and herbs. Place into your slow cooker, on top of your lamb shanks. *IF YOU ARE PREPPING THIS THE NIGHT BEFORE, then place in your fridge now.
  3. Place your pot into your slow cooker base. Add in your chicken stock, stir well, place your lid on and turn cooker on low. Cook for 6-8hours. Don't worry if it is longer. Just before serving ad
  4. **NOTE; If you don't have a slow cooker , no worries! You can cook this on a stove top. Use a heavy based pot with lid. Follow the above instructions with ingredients( except use 2 cups of chicken stock). Bring to the boil on the stove top, then place lid on and simmer for 4 hours. Please do not leave stove top cooking unattended.
  5. I served this dish with mashed/pureed cauliflower, but you could serve it with mashed potatoes/sweet potatoes, rice, couscous, chickpeas or any legume. Simply Delish!!
Share this Recipe

Honey Roasted Carrot and Parsnip Salad

The weather is still a little dreary and cold  here in southern Australia, but it doesn’t mean we can’t have salads. Salads are a dish that can be served warm or cold, as a side or in this case, can easily be the main event.

I am such a huge fan of making ‘plant food’ the centre of any meal. For so long, the meat or protein component of a meal has been the centre piece and the poor old salad or vegetable component, delegated to a side dish.

I made this dish recently for some friends who came for lunch. This warming salad was the centre piece and was served with a side of roast chicken pieces. It does have chickpeas in the dish, along with goats feta, so it’s ‘hearty’ enough to be served on its own or to vegetarians.

The best part of this dish, is its simple, very tasty, reasonable quick and very nutritious.

One to serve at any dinner, lunch, BBQ, brunch, or simply mid week meal for the family. I have know doubt, you’ll have everyone asking for seconds and/or the recipe…a real crowd pleaser!

NOTE: if you don’t like parsnips you could easily swap out for cauliflower, or use different coloured carrots ( purple, yellow etc)


Honey Roasted Carrot and Parsnip Salad
Print Recipe
The best part of this dish, is its simple, very tasty, reasonable quick and very nutritious. One to serve at any dinner, lunch, BBQ, brunch, or simply mid week meal for the family. I have know doubt, you'll have everyone asking for seconds and/or the recipe...a real crowd pleaser!
Servings Prep Time
4 servings 10 minutes
Cook Time
30 minutes
Servings Prep Time
4 servings 10 minutes
Cook Time
30 minutes
Honey Roasted Carrot and Parsnip Salad
Print Recipe
The best part of this dish, is its simple, very tasty, reasonable quick and very nutritious. One to serve at any dinner, lunch, BBQ, brunch, or simply mid week meal for the family. I have know doubt, you'll have everyone asking for seconds and/or the recipe...a real crowd pleaser!
Servings Prep Time
4 servings 10 minutes
Cook Time
30 minutes
Servings Prep Time
4 servings 10 minutes
Cook Time
30 minutes
  • 3-4 parsnips, depending on size
  • 1 bunch dutch carrots
  • 1 bunch broccolini
  • 400 gram can or cooked, chickpeas
  • 1 bunch watercress or snowpea sprouts You could use half/half
  • 150 grams Goats Feta, crumbled or cubed
  • 1 tbs Fresh Rosemary, chopped
  • 3 tbs Extra Virgin Olive Oil
  • 2 Tbs Honey
  • 1 Tbs White Wine Vinegar
  • 1 tsp Dijon Mustard
  • 1/2 tsp * optional* dried chilli if you like a little bite!
Servings: servings
  1. Preheat oven to 200C. Line a baking tray with baking paper.
  2. Cut your parsnips to pieces( like in the picture) then add with your washed carrots and broccolini to the baking tray. Drizzle with a little Olive oil and a little honey. Sprinkle on rosemary and if using, the chilli flakes. Toss and make sure you coat all the vegetables with the flavourings.
  3. Place your tray into the hot oven for approximately 25 minutes. Place chickpeas into a separate ovenproof dish. place into the oven for only 15-20 minutes. and set aside.
  4. In a jar or small dish, mix up all ingredients for your dressing. Mix really well. When cooked, remove your vegetables and chickpeas from the oven. Place in a serving plate or large bowl. Add your watercress and /or snow pea sprouts and Feta. Drizzle well with the dressing and serve!
Share this Recipe

Hello Strangers! Its been a while.

Hello Stranger!
It’s been a wee while since I’ve been in your inbox.
I haven’t been ignoring you on purpose, I promise. It’s just I have needed some serious time out.
Time out from the crazy, crazy world that became my life over the last 18 months. Most of which I can assure you has not been fun.
I wrote about a year ago, I was dealing with a stressful situation in my life. Unfortunately, this situation did not get better and I was forced to make some seriously humongous changes in my family’s and my life. We eventually got through this challenging time and have now settled into our new life, but once settled, I simply fell in a heap. And I mean a big giant pile of physical, emotional and spiritual heap.
And it wasn’t pretty!

I wish to share this story with you, not to over share my life, but to hopefully demonstrate that stress and trauma can affect us in so many different ways. We can keep being busy, thinking I’ll be fine but eventually it always catches up with you. It should never be underestimated and healing from these traumas is by far, the most important thing you can do in your personal health journey.

So let me back track a little. This may take a while, it’s a long story, I’ll try not to ramble but you may want to grab a strong cuppa….

Now, I can’t divulge all details here, but what I can tell you is this;
I was living with a difficult and crazy neighbour, who had been a problem for several years, but this person decided at the beginning of 2017, that I was somehow the cause of all this persons issues in life and began to randomly, irrationally and sporadically abuse me. Completely unprovoked.
This took us completely by surprise and initially for a few months tried to ignore it, even if very strange and aggressive. But as the year went on, it continued, becoming increasingly threatening, even stranger and more disturbing. We had never engaged with this person or provoked any incidents, which only made it all the odder.
It eventually became so difficult for me on every level, as not only was it a direct threat to myself, it had a huge impact on my daughter, my business’s (I operated both of them from my home) not to mention my sense of safety in my own home.

It bought fear and insecurity to the point that my daughter never wanted to play outside unless with an adult, that I would walk her in and out of the house when going to/from school, She became obsessive about locking doors. I never felt safe or comfortable in my garden/outdoor space alone and it created an instability in my home along with much unwarranted tension.
We were constantly walking on tender hooks, hypervigilant to what and when it coming next. It was so random and so very, very strange.

We had been trying to take steps to deal with it in a peaceful way, as there where children involved and we were sensitive to other issues we were aware of, that I am unable to go into.

None of these channels where working sadly, so we were forced to involve police and legal matters.

This I can assure was something that I found extremely difficult and distressing.
Yes, the police and courts where extremely supportive towards us, this we were grateful for but the reality is, we could get a court order to ‘protect us’ but it doesn’t stop an irrationally disturbed person. It simply gives the police a little more power, if and when things may get out of hand again. So you’re always waiting. On guard. Hypervigilant.

Our home was no longer somewhere we wanted to be. This situation we found ourselves in created so much tension and negativity in our home, it was affecting all of us and it wasn’t healthy nor sustainable.
So we decided to sell up  our home and move! Yep, a BIG decision.

I had always dreamed of moving to the coast one day but we’d thought this was something we would do when my husband was closer to retirement.
But what was stopping us? We asked ourselves, “Why not now? What’s holding us back?”

We got to work, very quickly, exploring our options, preparing the house for sale and made the decision, whatever the outcome, we were moving to a better life. We were taking back control!

Now keep in mind, this was no mean feat.

It meant I would have to close down my hairdressing business (30 years in the industry), my coaching business is transient, so that was ok, but it meant my husband had to negotiate some changes with his work in order for it to be commutable. We would be leaving a city we loved, along with our beautiful friends and family. It meant moving away from my husband’s Son, who is now a young adult and our daughter had to leave a school and friends she truly loved. Not to mention the financial risk of this big change.
This was a big decision, one we didn’t make lightly, but one we felt was so necessary for all of us and more importantly we were so ready follow.

It was going to take hard work and stamina but we were choosing to take back the power of our happiness and live by the sea, choosing a simpler more peaceful life.

We were fast forwarding our dreams.

But there were more challenges ahead.

Our lovely home got passed in at Auction. Not one bidder. Even our agent was speechless!
Now anyone who has been through the process of selling and auctioning a home, it’s simply devastating. You put so much effort and hard work into this one moment. It’s emotional at the best of times, but with the constant threat of abuse hovering, it only heighten the stress we were already under.
We remained positive, we felt confident our neighbour was not the issue (her issue was with me remember, no one else), it was just a matter of timing. Our home would sell. It had too.

It did take time.

In fact a lot more time than one would have thought or predicted. There were set backs and weeks that we had not a soul come through our home even if we would exhaust ourselves making sure it was spick and span to present it at its best each week for open for inspections. There was a down turn in the area we lived in, as it became apparent that it was happening to other homes around us. But it did not bring us peace, we were still on tender hooks, hoping and praying our neighbour kept quiet. This went on for a weeks and weeks.

It was tough to stay positive. Really tough.

My husband became very negative at this time, he was losing hope and it was a very challenging for us all. Physically and emotionally it was draining. I carried around a card stuffed in my bra that had ‘Never give up hope!” along with a crystal. I meditated a lot. I manifested and asked the universe for much guidance. I had to keep believing and holding on,  that somehow, someway we would be able to move away from the constant threat of abuse. That we deserved to follow the dream that we longed for.
We were adamant not to be victims of circumstance,  forging our own destiny. These where only barriers we had to navigate around.

I kept telling myself, that it was going to happen when it needed to happen. Somehow, some way, it would happen. We just needed to trust and sit in this space until it did.

But I started to feel like I was losing hope.

It was nearing Christmas.

Then 2 interested parties came out of the blue and within a couple of weeks, contracts were signed.

The purchaser was difficult.

He made unusual request and demands. We remained strong. I desperately wanted to leave our situation but I wasn’t going to be bullied and manipulated. We stood strong but throughout the whole negotiations, sale and settlement process he was difficult, constantly making us feel unsettled that the sale wouldn’t go through, right up until that final day that settlement took place. That day bought us much relief. 
Meanwhile, in-between all this, we had to travel up and down the coast each weekend, trying to find our new home and keep life as ‘normal’ as we could for our young daughter.

It was exhausting. Unsettling. Challenging. So much uncertainty and unknowing. But we stood strong in our perusing of our dream.

Then finally, we found our new home and managed to negotiate a quick sale.

We packed, sorted, threw out, redirected, organised, reshuffled, closed down and moved our whole life at the end of March this year.
Anyone who has sold and moved house would know, it’s a mammoth effort.
One that required from me personally, a humongous physical, emotional and spiritual effort.

Finally, I was able to move into in my beautiful new home, by the gorgeous seaside, with my family.
I felt safe, calm and at peace for the first time in what seemed a very long time. There was much unpacking to do, we were considering some renovations for our new home, a new garden to establish and our daughter was settling into her new school. I didn’t have to work for a while, which took some pressure off me. There was no rush. All in good time. Exciting times ahead!

But every time I tried to do something, anything, I became depleted. I was struggling.
It was like my mind, body and spirit had the chance to stop and completely feel safe and it just went
“Nope, I’m so done!”
I resisted a little.

I attempted to get going. To organise and get on with our new life. Everyone else, my husband and daughter, where going great, slipping into this new life beautifully but I kept getting pushed down. I was constantly having colds and ended up in bed for over a week with the full blown flu  (totally unheard of for me). I was suffering with some digestive issues, headaches and some other ailments. I felt physically exhausted. Going for a gentle walk became a huge effort. I was trying to go slow, really trying, yet I was experiencing anxiety if I had to make a decision about anything, even a small one. Mentally, everything seemed a little overwhelming and my brain was very, very foggy. I had been experiencing night terrors for a while that would leave me reeling. I felt the need to keep my world very small, without challenges or without too many people around me. I wasn’t interested in going out or meeting anyone. I was completely and utterly drained. I felt my spirit had left me and I really didn’t know who I was.

It was uncomfortable, scary, unknown to me and I felt extremely vulnerable. 

I went to see a doctor and was diagnosed with mild PTSD and adrenal exhaustion.
I won’t’ lie, I was a little shocked, not by the exhaustion part that seemed obvious to me but the PTSD. That really through me. But as I write this post, it’s very clear, but while going through it, I just didn’t see it.

After seeking some help and along with this guidance, I have had to do some deep work on myself and heal.
I’ve realised that all my strength, resilience, stamina and power was needed to be used for the traumatic marathon that was my life for 14 months. That I needed to drive that ship of change away from the threat of abuse, challenge and negativity. That a new life awaited us, but it needed major endurance and commitment to get there. That once it arrived, there was absolutely nothing left in my tank.
I needed to be replenished. To truly heal and recover.
So I listened. Yes even stubborn, controlling me, let go. I surrendered to the process of healing. I’ve attempted a few times to nudge it along a little quicker out of frustration and impatience, but it’s pulled me back down and said a resounding ‘NO. I need time!’

So I have surrendered and given it time.

“Take all the time you need to heal”, I said.

Once I truly did that, slowly I have seen my body, mind and spirit regain and rebuild.
This I have not done alone. I have been seeing a counsellor and healer. I feel blessed also, to have a supporting loving husband and family, to have the space and time, without the pressure to work for a while, to just heal. And to heal by the sea. Not everyone gets these opportunities, choices and support. This I am truly grateful for.
I have been discovering things about myself that I didn’t know, or perhaps even wanted to?
I have accepted that I do have many limitations. That I am really very hard on myself and I need to practice a lot more self-compassion. Something that I have been told many, many times, but not truly heard.

That the situation we found ourselves in was simply ‘shit‘. We couldn’t control what that person was doing or thinking,  but we could control how we handled it and made the changes in our lives to better this.
That surprisingly, although I was completely ready to let go of my hairdressing business, it has been also letting go of a huge part of my identity that I have found a little tougher than I thought.

That I need to make changes around how, when and why my work looks like moving forward. This is still a working progress, but that’s ok. I am trusting the process, rather than just focussing only on a destination. And I am removing the pressure of achieving or know how to achieve this right now. To not over think it!

That I have needed to truly practice what I preach! Really walk my talk!!

And for now, just to stop, take some big deep breathes, be gentle, very, very gentle and heal.

Ahead of me is endless possibilities and opportunities that will come my way, but I don’t need to rush it. All in good time.
It’s exciting, but I’ll be honest, was really scary at first.

This is the life we have chosen. I get to live by the sea in one of my favourite places. I get to choose a different life for me and my family and that’s so exciting. Yes, we don’t really know hardly anyone, I haven’t wanted to for a bit, But I am starting to and that’s a really good sign. But I am lifting from a huge dark cloud of total exhaustion and trauma, the next part of my life will unfold and evolve when it needs to.

And I get to choose this life. Not let someone else’s issues and life choices impact or impose on it.

I got to close a very big chapter in my life.
But maybe it’s bigger than a chapter, as I discussed with a close friend recently, perhaps it’s the ending more of a novel in the series that is my life and now the new book in the series, rather than just a chapter, begins?

I sharing my very personal story with you, not to explain my absence in your inbox or to over share my life, even if writing this post is cathartic process for me but most importantly, to share with you that trauma recovery is really hard. Not matter what shape or form it comes in.

And healing can be a little messy.

That it’s different for all of us.

That stress and chronic stress eventually catches up with you.

That if you don’t deal with it, your body will store it and it present in ways you can’t imagine. Physiologically, emotionally and spiritually.

That it’s OK to step out of life for a bit, just go slow and heal.
Healing is so important and should never be underestimated.


Reaching out for help and guidance is necessary. Don’t deny it to yourself or others and you don’t have to go it alone.
It takes time, it can’t be rushed, even if like me, you try to give it a little nudge along, trust me, it will nudge you right back.

And when your mind, body and spirit are screaming at you to stop….listen. Really listen.

A new ‘me’ is emerging and replenishing.

I promise I will be back in your inbox a little more regularly than I’ve been for a while but I feel it will be with a new direction and insight.

Until then, stay safe, happy, healthy and grounded.