“We are each gifted in a unique and important way. It is our privilege and our adventure to discover our own special light.” – Mary Dunbar

MANGO, COCONUT & YOGHURT ICE-BLOCKS

Posted on: Monday, December 2, 2013

My life is officially complete. I’m not ashamed to admit this but pretty sure I could live on these ice blocks – they just taste SO DAMN GOOD! Plus they are refined sugar free – woo!

With Summer officially here, who doesn’t love integrating mangos back into their diet. So I have a healthy treat below for you.

iceblock 3

HEALTH BENEFITS OF MANGO:

  • Research has shown that mango can assist in the prevention of cancer
  • Contains fibre, pectin and vitamin C to assist in lowering cholesterol
  • Assists with clearing up skin issues
  • Contains vitamin A which assists with eye health
  • Assists with digestion
  • Assists with boosting you immune system

A nutritional break down of mango (1 cup) is below:

  • Vitamin C – 76%
  • Vitamin A – 25%
  • Vitamin B6 – 11%
  • Probiotic Fibre – 9%
  • Copper – 9%
  • Potassium – 7%
  • Magnesium – 4%

   ice-block 1

MANGO, COCONUT & YOGHURT ICE BLOCKS

  • Prep time:             5 mins
  • Cook time:            3 hours
  • Serves:                   6

INGREDIENTS:

  • 1 cup of mango (frozen or unfrozen)
  • ½ cup of coconut milk
  • 4 tablespoons of yogurt
  • 1 pinch of cinnamon
  • Optional: If you use Greek yogurt you may want sweeten it with honey

Note: Taste test, make sure you’re happy with the flavour!

METHOD:

  • Put all the ingredients into your blender and blend until the mixture is of a smooth consistency
  • Pour the mixture into your ice-block moulds
  • Pop the moulds into the freezer and leave for approx. 3 hours or until they’ve set.

iceblock 2

I’m so happy with how these ice-blocks turned out! I’ll definitely be mixing it up with a few more flavours in the future so watch this space. x

NOTE - Nutritional data sourced from:

THE BENEFITS OF BEE POLLEN + A RECIPE!

Posted on: Thursday, November 28, 2013

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WHAT IS BEE POLLEN?

Bee pollen is the result of bees and flowers. When a bee lands on a flower, the pollen sticks to its legs while the bee is collecting the nectar from that flower. When the pollen and nectar mix, it creates the beginning of ‘bee pollen’. When the bee flies back to the hive it continues to alter the pollen where enzymes are added to stop the pollen from deteriorating. Bees live on this pollen, as it’s their main nutrition source containing protein, healthy fats, iron, zinc and potassium. There you have it, a condensed version of how bee pollen is made and why it’s considered a superfood.

A break down of the bee pollen is below:

  • Protein – 31%
  • Carbohydrates – 55%
  • Fat – 14%
  • + essential vitamins and minerals

REASONS TO ADD BEE POLLEN TO YOUR DIET:

  • Assists with low energy and fatigue
  • Assists with weight loss
  • Assists with skin conditions
  • Assists with a decrease in allergy symptoms
  • Assists with infertility problems
  • Assists with digestive issues such as indigestion, diarrhea and constipation
  • Assists with migraines and depression
  • Assists in boosting the immune system

HOW DO YOU EAT BEE POLLEN?

There are a few different ways you can incorporate bee pollen into your diet. Most people use it at breakfast time and either sprinkle it on top of their yogurt, bowl of fruit, porridge, or in a smoothie to give it a nutritional boost. See below for a recipe!

bee pollen 1

RECIPE – WHAT YOU’LL NEED:

  • 2-4 scoops of organic natural yogurt
  • 5 raw almonds (roughly chopped)
  • 1-2 passionfruit (slice in half and remove the pulp)
  • 1 tablespoon of flaxseed oil
  • ½ tablespoon of chia seeds
  • ½ tablespoon of bee pollen

METHOD:

  • Pop all the ingredients into a bowl and enjoy!

PRODUCT I RECOMMEND:

NOTE:

  • Some individuals may have an allergic reaction to bee pollen so only start with a small amount.

WATERMELON CRUSH RECIPE

Posted on: Wednesday, November 27, 2013

This drink is up there with my favs. As soon as the days start getting warmer, you’ll see me heading straight to the shops to get myself a big ol’ watermelon! 

 watermelon crush

Before I get to the recipe, I wanted to give you a bit of a run down on the nutritional benefits of eating watermelon.

Besides from watermelons tasting great, they are low in calories + saturated fat, cholesterol and sodium. It is also an excellent source for:

Vitamin A – assists with good vision, a healthy immune system and cell growth.

Vitamin C – may assist in the protection against immune system deficiencies, cardiovascular disease, prenatal health problems and eye disease.

Vitamin B1 (Thiamine)required by our bodies to properly use carbohydrates.

Vitamin B6 (Pyridoxine) required for the proper function of sugars, fats, and proteins in the body. It is also required for the proper growth and development of the brain, nerves, skin, and many other parts of the body.

Lycopeneis a powerful antioxidant that may help protect cells from damage.

Potassiumplays a role in many body functions including transmission of nerve signals, muscle contractions, fluid balance, and various chemical reactions.

Magnesium – is important in more than 300 chemical reactions that keep the body working properly. Magnesium is required for the proper growth and maintenance of bones. Magnesium is also required for the proper function of nerves, muscles, and many other parts of the body. In the stomach, magnesium helps neutralize stomach acid and moves stools through the intestine.

 

THE RECIPE – WHAT YOU’LL NEED:

  • ½ watermelon
  • 2 cups of coconut water
  • ½ lemon or lime
  • Handful of mint (optional)
  • Handful of ice

Blend away and tad-ah! You have your first watermelon crush.

Enjoy!

 

NOTE – NUTRITIONAL DATA SOURCED FROM:

 

 

TEN DIFFERENT WAYS TO BEGIN NURTURING YOURSELF

Posted on: Sunday, November 17, 2013

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WAKE UP WITH AN INTENTION

Wake up each morning with a positive intention with how you want to spend the day. Ask yourself what do YOU want to create today? Let this be your mantra. Our thoughts and feelings in the present moment create our future.

Simple examples of an intention may sound like this: “Today I experience the life I choose. Today I choose love” or “Today I will practice random acts of kindness. I will feel energised by my own kindness”.

HOT TIP: Post-it notes are my best friend. They are everywhere – on the fridge, stuck on the bathroom mirror, on my computer screen, in my car. Put your intentions in places where you’ll regularly see them to constantly remind yourself of what a beautiful future lays ahead!

 

START YOUR DAY WITH A GLASS OF WARM WATER, LEMON & APPLE CIDER VINEGAR

Kick start your day by gently detoxifying your body in the morning with a cup of warm water and lemon. If you’re feeling adventurous why not add a teaspoon of apple cider vinegar. Apple cider vinegar is fermented which is great for your gut health. It also alkalizes your body and assists with the detoxification of your liver PLUS it’s also scientifically proven to aid in weight loss.

 

SAY AFFIRMATIONS TO YOURSELF

When you say an affirmation you are sending a positive message to your subconscious mind. You are rewiring your thoughts and reprogramming your mind to eliminate negative patterns of behaviour.

On a personal note, before I started with affirmations I’d look in the mirror and think “look at my thighs they’re disgusting” or “my hair is so curly and frizzy, I wish I had different hair”. These are horrible, self destructive thought patterns which are so damaging to your self esteem!

So when these self sabotaging thoughts pop into your mind, thank your inner critic for its opinion and then replace it with “I love and accept myself exactly how I am right now” or I am grateful to my body for all the amazing things it does every single second, to keep me healthy and alive”. If you feel like affirmations are for you, I recommend googling Louise Hay.

 

GET BACK TO NATURE

Humans aren’t designed to stay indoors. Period. So when the weekend rolls around make sure you get outdoors and connect with nature. Being outdoors naturally elevates your mood and new scientific studies have shown that it aids in healing.

It is also essential that our bodies absorb vitamin D – it’s important for the development, growth and maintenance of a healthy body. So after work instead of going to the gym why not go for a bike ride or a long walk or arrange to go for a bushwalk with a friend or just head to the coast for a day at the beach.

 

PRACTICE YOGA & MEDITATE

Yoga and meditation for me are a non-negotiable in my routine. The more I practice yoga, the more I feel I connect with myself on a deeper and deeper level – the same goes for meditation. I put aside an hour three times a week to practice yoga and is an opportunity for me to disconnect with my outer world and all the stresses that goes along with it and a chance for me to tune inwards. I am mindfully aware, listening to what my body and soul need while quietening the mind. It’s an opportunity to let go of energy that no longer serves me.

 

GET ENOUGH SLEEP

To get the most out of your body, health professionals recommend you get eight hours of sleep each night.

The most important benefits of sleep are:

  • Assists in immune function
  • Aids in weight loss
  • Helps your memory retain information
  • Assists with learning

 

NOURISH YOUR BODY WITH A GREEN JUICE

I can’t speak highly enough of green juices. My green juices are like what my morning coffees used to be for me. I wake up in the morning and my body yearns for a big glass of green goodness!

Green juices are alkalizing and rich in vitamins, minerals, enzymes and amino acid – it’s a super charged nutritious juice! It’s ideal to drink green juice on an empty stomach as your body will absorb the nutrients more quickly. (I usually have a cup of warm water and lemon then have my green juice).

There are many other benefits of drinking the good old greens such as:

  • Improving blood circulation
  • Assisting with joint and bone function
  • Assisting with digestion
  • Helping with energy levels
  • Assisting you to lose weight
  • Building a stronger immune system
  • Giving you healthier skin, nails and hair

I vary my juice recipes all the time but the below is an oldie but goodie.

Juice recipe:

  • 1 bunch of kale/spinach
  • 1 stem of broccoli
  • 1 apple, cored and chopped
  • 1 pear, cored and chopped
  • 3 stalks celery
  • 1 cucumber
  • 1 juice of a lemon
  • Knob of ginger
  • 1 handful of parsley

NOTE: If you don’t have a juicer, use the below recipe and chuck all the ingredients into a blender and wiz it all up. You’ll have an AH-MAZING nutrient packed smoothie! Delicious!

Smoothie recipe:

  • 1 ½ cups of coconut water/filtered water
  • 1 handful of kale/spinach
  • 1 apple, cored and chopped
  • 1 pear, cored and chopped
  • 1 banana
  • ½ cucumber
  • Frozen berries (optional)

If you feel the above smoothies are a bit to advanced and just want to start off simply that’s ok too. For example, you can just have a basic banana smoothie and add a tablespoon of alkalising organic greens powder which you can pick up at your local health food store. This green powder contains goodness from 18 fruits and vegetables.

 

KEEP FRESH FLOWERS IN YOUR HOME

When I go to the markets every Sunday morning, I never leave without my arms full of flowers. I usually buy 2 bunches for approximately $15.00. There is something so calming yet re-energising about flowers – they radiate positivity! I’m completely in love with every kind and every colour! If you follow my Instagram (@clareandsage) you’ll know what I’m talking about.

Not only do flowers make me feel amazing but they also release oxygen and improve air quality. They bring with them the healing properties of nature so naturally can assist in alleviating anxiety, worry or sadness.

 

KEEP A GRATITUDE JOURNAL

It’s scientifically proven that living a life of gratitude increases levels of wellbeing and happiness. It can also increase your levels of energy, optimism and empathy.

An excellent way to immediately begin practicing gratitude is to get yourself a notebook and write in it daily about the positive moments and beauty in your life. It’s so easy to get caught up in the dramas and negativity, so having a journal provides you with the opportunity to reflect inwards and truly appreciate what you have in your life. There should always be at least one thing you’re grateful for each day.

Gratitude always helps me stay present in my life as it allows me to truly appreciate all I am and always reminds me of how lucky I am to be living, breathing, loving and feeling this amazing life of mine.

One of my favourite quotes: ‘If the only prayer you said in your whole life was, ‘thank you’, that would be suffice.’ – Meister Eckhart

 

DRINK LOTS OF WATER

Where do I begin with the benefits of water, the list is endless. Water plays such an important role in maintaining a healthy body.

  • The most important benefits of water are:
  • Assists your body to flush out toxins
  • Aids in weight loss
  • Can help your with heart health
  • Increases your energy
  • Assists in immune function
  • Helps to increase your focus and concentration
  • Aids in digestion
  • Can help relieve headaches and joint pain
  • Assists with clearing up your skin

 

What are some techniques you use to nurture your body? I love to hear in the comments section below!

GOAL SETTING

Posted on: Wednesday, November 13, 2013

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There has been a lot of change for me over the last month, some great change and some change that was out of my control and didn’t see coming. So this past week I’ve really looked inwards to determine what truly makes me happy and what I want my future to look like.

For me, the best way I re-gear myself onto the path of awesomeness is to set myself some goals so these future dreams of mine can be timelined and made into a beautiful reality.

When I look at life, I see so many different, amazing facets which helps all of us to be individual, unique and perfect in our own right.

The main aspects that I hone in on when looking at setting goals in my life are:

  • Creativity
  • Finances
  • Career
  • Education
  • Health
  • Physical Activity
  • Nutrition
  • Home Environment
  • Relationships
  • Social Life
  • Spirituality

Have a think about these different aspects of your life and your satisfaction with each one and start rating yourself on how you’re going. Is there a certain part of your life that you think needs a little more TLC? By asking yourself these questions you become aware and become accountable on the areas where you should be spending a little more time and energy on to help create harmony and balance within your life.

So the next step. Setting goals once you’ve identified the areas that need a little TLC.

Setting goals allows you to create a road map for where you want to go. Writing down your goals is an essential step to get you started. Writing your thoughts and goals down creates a clear vision for yourself and allows you to realistically plan how you can get there.

Some questions you should ask yourself:

  • What’s your goal?
  • What date would you like to achieve your goal by?
  • Why do you want to achieve this goal?
  • Does it align with your personal values?
  • What is holding you back?
  • What obstacles are you facing?
  • How do you think you can overcoming these potential obstacles?
  • How will achieving this goal make you feel?

By structuring your goals like this and putting pen to paper, I put my hand on my heart and promise only amazing and beautiful things will make their way into your life!

“There is only one person that can make you happy, and that person is you.’ – David Burns

RAW SUPERFOOD BLISS BALLS

Posted on: Thursday, November 7, 2013

As requested by a lot of my beautiful readers here is my recipe for the delicious raw superfood bliss balls. These little bliss balls taste amazing, are so easy to make and best of all are refined sugar and dairy free.

 

raw superfood bliss balls

 

Ingredients that you’ll need:

  • 6 dates (pitted)
  • 1 cup of oats
  • ½ cup of LSA mix
  • ½ cup of goji berries (other dried fruit if you desire)
  • ½ cup of almond butter
  • ½ cup of chia seeds
  • ½ cup of almonds
  • ½ cup of filtered water
  • ¼ cup of desiccated coconut
  • ¼ cup of cacao nibs
  • 3 tablespoons of coconut oil
  • 2 teaspoons of cinnamon
  • 2 tablespoons of honey
  • 1½ tablespoons of bee pollen
  • 1 tablespoon of camu camu powder
  • 1 tablespoon of maqui berry powder

 Method:

  1. Pop all the ingredients into the food processor and blend until the mixture is smooth (approx. 2 minutes)
  2. Take spoonfuls of the mixture and roll into balls (size of the balls is up to you)
  3. Option: you can roll the bliss balls in desiccated coconut if you wish
  4. Once all the mixture has been rolled into balls, place plate into the fridge to allow the balls to set

 These little balls of goodness are loaded with fibre, essential fatty acids and protein – the perfect snack!

HEALTHY VEGETARIAN GNOCCHI RECIPE

Posted on: Friday, September 27, 2013

Experimenting with gnocchi is risky business when you have an Italian boyfriend, however after making this mouth watering main he gave me two thumbs up and said it was an equal first with his nonnas! Winning! So please, if that’s not enough to get you into the kitchen whipping this amazing dish up, I’m not sure what is.

photo (1)

So what you’ll need:

GNOCCHI:

  • 4 potatoes – peeled
  • Himalayan salt
  • Cracked pepper
  • 1 egg – whisked
  • 2 cups of besan flour (alternative to white flour)
  • ¼ cup of grated parmesan
  • Besan flour to dust (alternative to white flour)

SAUCE:

  • 2 big red tomatoes – diced
  • 8 button mushrooms – sliced
  • 1 stem of shallots – finely chopped
  • ½ red onion – finely chopped
  • 1 whole garlic – crushed
  • 2 cups of spinach – roughly chopped

METHOD:

GNOCCHI

  1. Add water to a saucepan and bring it to the boil (add a sprinkle of salt to help get it to the boiling stage)
  2. Peel potatoes and cook whole for approx. 25 minutes or until soft (a knife should be able to easily slide all the way through)
  3. Drain potatoes once cooked and roughly cut them up
  4. Let the potato cool down for approx. 10 minutes (you don’t want the egg to cook in with the potato)
  5. Place potatoes in a food processor with the salt (a few pinches), egg, parmesan cheese and flour and blend until you see a smooth consistency
  6. Dust chopping board with flour and place half the dough batch on the board
  7. Have a tray ready that is also lightly dusted
  8. Roll small pieces of the dough into small balls and place on the lightly dusted tray (balls should be lightly covered in flour – they shouldn’t be sticky by the time you put them on the tray)
  9. Do the same thing with the remaining batch of dough
  10. Once the tray is full, gently press the gnocchi balls with a fork (leaves a decorative mark)
  11. Refrigerate the gnocchi balls for approx. 20 minutes
  12. Again, add water to the saucepan and bring to the boil (add sprinkle of salt) – this should be done over a medium heat
  13. Add enough gnocchi balls to cover the bottom of the saucepan
  14. Boil the gnocchi until they rise to the surface of the water
  15. Repeat this process until all the gnocchi is cooked

SAUCE

  1. Sauté the onion and garlic in a large saucepan until both ingredients soften
  2. Add sliced mushrooms
  3. Add diced tomatoes and simmer until tomato has softened
  4. Add finely shopped shallots and the spinach
  5. Put lid of saucepan on and let simmer for 5 minutes

Once the gnocchi and sauce is cooked, sprinkle some grated parmesan on top of the meal and tad-ah, you have a delicious vegetarian gnocchi meal!

This serves approx. 4 people and takes over an hour to cook.

NOTE: This gnocchi and last up to a month frozen and will still taste delicious once cooked. 

CHOC BANANA SMOOTHIE RECIPE

Posted on: Monday, August 12, 2013

One of my FAVOURITE drinks to share with you all.

It’s no secret that I love sugar, however once I started to re-educate myself on healthy eating I realised that all sugars aren’t so bad (so long as you consume it in moderation). So what I did was cut out the nasty refined sugars and incorporated sweet natural ingredients that not only taste great but also have high nutritional benefits. Double bonus! Woo!

The secret ingredient that gives my choc banana smoothie that chocolate pow is called cacao. Cacao is considered by health professionals as a ‘superfood’ based on its high nutritional content. It contains high levels of manganese, copper, iron and magnesium; it’s a great source of fibre and phosphorus; contains antioxidant flavonols and theobromine. Studies have also shown that cacao can lower blood pressure, improve blood flow and reduce blood clotting.

 

What you’ll need to make my CHOC BANANA SMOOTHIE

Ingredients:

  • 1 cup of almond milk
  • 1 banana
  • 1 tablespoon of cacao powder
  • 1 tablespoon of coconut
  • 1 teaspoon of honey
  • 1 teaspoon of maca powder
  • 1 teaspoon of cacao nibs
  • 3 ice cubes (filtered water)

Directions:

  1. Put all the above mentioned ingredients into your blender
  2. Blend
  3. Tad-ahh! You have a delicious, super healthy smoothie!

 

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I would love to know what you think of this recipe by leaving a comment below.

xx

I’M BACK UP & RUNNING

Posted on: Saturday, July 20, 2013

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I’m back up and running! Hooray!

I have to apologise to all my readers for the last month that I’ve been offline - not because I’ve intentionally wanted to be, but because I’ve had technical disaster after disaster. While I’ve been frustrated and annoyed by not being able to connect with my tribe, it’s taught me a few valuable lessons that I’ve needed to re-learn.

 

I can’t always make things happen when I want or need them to.

I’m a firm believer that everything you do should always happen with ease, grace and flow. This has been an important lesson considering I’m somewhat of a ‘control freak’, so relinquishing that control and stepping back has been good for me. I know that everything is supposed to happen when it’s meant to and have full faith in the universe delivering this and allowing everything to unfold when the time is right. It’s like chasing a butterfly – it’ll never come and rest on your hand if you continue to run after it; you need to stop, be still and be patient. This is what I had to continue to remind myself of - enough with the frustration already!

 

This experience saw my self-doubt and fear bubble to the surface.

Everyone experiences self-doubt and the moment that I felt this come to a head, I intentionally sat with it. To begin with there was resistance and my ‘inner mean girl’ reared her ugly head. When I felt the wave of emotion, I recognised that the universe had me experiencing it for a specific reason which can sometimes be unknown to us at first. The point is to sit with it, feel it, experience it, then let it go with love. Everything that happens to us is an opportunity to grow and to strengthen that connection with our own inner authentic self.

 

To be mindful of practicing self-love every day.

Like I previously mentioned when my self-belief wavered, that’s when I powered through with my self-love practices. I go and nourish my body with beautiful healthy organic food, I take time out to intuitively listen to my inner voice and to hear what it needs – I do this through my yoga and meditation practices. I go spend the morning at farmers markets. I catch up with my soul sisters. I get cooking in the kitchen while listening to my favourite music. I read affirmations. I get outdoors and in touch with nature. These are just a few of the things that nourish me and bring me back to being at peace and most in tune with my authentic self.

 

Has something in your life not gone exactly to plan? If so, how have you gone about handling it? I would love to hear from you below.

 

With love and light x

WHAT’S HEALTH COACHING?

Posted on: Sunday, June 2, 2013

When was the last time you talked with someone about your health and received the personal attention you deserve?

It’s rare for anyone to get an hour to work on their nutrition and personal goals. As a Holistic Lifestyle + Transformational Coach, I create a supportive environment that will enable you to achieve all of your health and personal goals. I have studied all the major dietary theories and use practical lifestyle coaching methods to guide you in discovering which approach works best for you.

Most approaches to nutrition dwell on calories, carbs, fats, proteins. Instead of creating lists of restrictions and good and bad foods, I coach my clients to create a happy, healthy life in a way that is flexible, fun and free of denial and discipline.

No one diet works for everyone. I will guide you to find the food and lifestyle choices that best support you. I will also help you to make gradual, lifelong changes that enable you to reach your current and future health goals.

If you feel like you need an extra set of helping hands to get you back on track please shoot me an email to schedule a free initial consultation with me today!

Customized by Stephen Paulraj.