Author: Kerry

Spring Chicken & Vegetable Tray Bake

I have to admit, I’m a little excited! We are well into springtime down in the southern hemisphere. The blossoms have well and truly bloomed, I’m starting to see fruit budding on my trees, the weathers starting to improve ( albeit a dreary rainy day today as I write this email- hey I’m in Victoria!) and the days are getting a little longer. For me personally, its a time I spend in my vegetable patch harvesting those end of winter crops and start clearing, planning and planting for summer crops. Spring time is a busy time for gardeners. Ok, I know its not everyone’s cup of tea, but I really do love getting out into my garden, digging in the dirt and harvesting the rewards of my labour of love. I really do love springtime.  It represents new life and warmer weather and after what has no doubt been a challenging year for many, we all need a little more sunshine in our lives, don’t you agree? My family and I decided to get away …

Winter Budget Saving Tips! Plus a bonus winter warming recipe!

Here in OZ we are in the depth of winter (well ok, technically its just clocked over into spring, but it most definitely still feels like winter and will for some time yet!). Where I live, on the Surfcoast in Victoria, today and this week is very, very chilly indeed…BRRRRR! So this morning when I got up, I decided it was most definitely soup weather. Nothing says winter like a big bowl of comforting, soulful soup don’t you think? The aroma of a hearty soup bubbling away on the stove brings that cosy feeling of home and family on a chilly evening. Soup is a brilliant low budget, nutrient dense meal that can satisfy hunger and feed a family without breaking the bank. One big pot can be packed full of protein, vitamins, minerals and fibre that keep hunger cravings at bay and provide a big daily serve of veggies. The versatility of soup means you can tailor it to your taste and dietary requirements and starting with a home made nutrient packed stock/broth is …

I’ve written a cookbook- Healthy on a Budget!

Hey there, Its been a quite a long while since I have written a blog, but I’ve been a little busy this year and during this pandemic. I decided to write a cookbook. Not just any cookbook, but one that I hope will inspire you to cook with your health in mind and your budget too! At the beginning of March 2020, things around Australia, as it already had been worldwide, started to change at a rapid rate. Covid-19, the pandemic that’s was and still is, reaching all corners of the world hit. I woke up really early one morning over Easter. I had been feeling a whole mixture of emotions over the previous weeks, dealing with the bombardment of bad news on the nightly news and the continuing increase of lockdown measures; being cut off from seeing my parents and loved ones, my daughter being schooled from home, worried for my step son who is an essential worker as a trainee paramedic, changes around me and my hubby’s work. Friends and family facing job …

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, …

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 …

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 …

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

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 …

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 …

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 …