Fab Friday

Images via Pinterest 

Friday is here 💖  I’m loving 

+ Diy Berry Lip stain

+ Toast toppings 🤤

+ New Zealand you are beautiful 

+ Celebrate the small wins 

What are you loving today? 

Enjoy your week

Kelly xo

Fab Friday 

Fab Friiiidaaaayyy! ( Oprah voice) 

I’m loving 

+ How good so these Kumera / sweet potato Shoestring chips 🍟 look 

+ Words! That’s about right ✌🏽

+ Plant envy 🌱 

+ Hair envy as well. I wish I could do my hair like this 😭

What are you loving today? Leave one thing in the comments below 💗

Enjoy your week 

Kelly xo

#JERF What is it? It’s good for you.

What does JERF mean?

Just eat real food.

Simple.

What is JERF? It's Good for you

Simplifying your ‘diet’ by choosing to eat real food.

When I say diet I don’t mean some fad, I mean what you eat on the daily – your lifestyle.

Real foods are unprocessed, whole foods, close to how nature created them. They don’t usually come in a packet.

What should I include?

Vegetables, vegetables, vegetables – lots of greens. Fresh in season veges. Snap frozen veges can also be a great option. Green juice powders are an easy option to get your greens in one glass, I obvs love Deep green.

You can try growing your own vegetables & herbs.

I’m an average gardener & currently in the garden we have –

Spinach, strawberries, lettuce, spring onions, we have harvested our garlic, have pumpkins starting out, tomatoes 🍅 starting to ripen, an Indian green vegetable cooked up like spinach.

Fruit – berries are best they are low in natural sugars & packed with antioxidants.  Fruits low in natural sugars are the better option.

Meat, chicken, fish & eggs – (if you eat them) as whole as possible – eg watch for highly processed sausages, nuggets etc. You can get cheaper cuts of meat which can be slow cooked & will be just as tasty. Canned fish 🐟 is also an option just watch those ingredients, best is the type of fish + olive oil/spring water. Eggs so many ways to eat them – essential in our house. Making bone broths from your meat/fish or chicken bones is really beneficial for you & it tastes so good. Some benefits of broth here

Full fat dairy – (if you eat it) butter, cream, whole milk, cheese 🧀, Yogurt Plain unsweetened. Forget the lite additive filled c#*p, when it comes to anything.  I love the quote low fat = chemical sh*t storm, remember this!

Nuts & seeds – raw nuts, walnuts, almonds, pine nuts (actually seeds), hazelnuts etc. Pumpkin seeds, sunflower seeds, chia seeds, sesame seeds, hemp seeds etc. Cacao – the beans, raw cacao powder. Eat them as snacks add them to yogurt for breakfast, add to salads, nut or seed butters, Tahini.

Coconut – yes it deserves its own category, it is known in the pacific as the tree of life after all. Coconut milk, cream, coconut butter, oil, young coconuts – fresh water & meat, shredded coconut, fresh grated coconut. Full of good fats.

Fats – choose good quality cold pressed olive oil -organic is even better as olives are a highly sprayed crop. Ghee, butter, coconut oil, rendered fats, lard. 

Try to avoid cheap processed vegetable oils. They contain lots of Polyunsaturated fat which is highly unstable. Polyunsaturated fats go rancid &  oxidize easily.  It’s these oxidized fats that cause inflammation in cells. Oxidation is linked to all sorts of issues from cancer, heart disease, endrometriosis, PCOS, etc. Cheap oil crops are oftened sprayed with a load of pesticides & many are GMO. Vegetable oils also have a high ratio of Omega 6, an imbalance of omega 3 & 6 also leads to disease. 

Then when you really get into this lifestyle there are a whole bunch of superfoods – Maca root, ashwahganda, lucuma & a whole bunch of crazy good stuff. (I’ll do a post on amazing superfoods soon) 

What should I be looking for when I shop?

If you are picking up your food in packets.

When you check the ingredients you want to see

A. Things you recognise, no big wordy lists, no/few additive numbers.

To find out  what the numbers on the packets stand for, check out the chemical maze book or app. Or leave me a message in the comments with your additive number & I’ll check it out for you. I have the app & book.

B. Less than 5 ingredients is ideal a la Michael Pollan.  Unless its listing whole foods, as may be in a packet of frozen vegetables.

C. No hydrogenated vegetable oils

An average meal for me would have

+ Fish/meat/chicken/egg with salad and or vegetables. Some good fats from butter, olive oil or avocado. A fresh chutney which is like a tomato salsa made fresh, guacamole, kiwifruit chutney etc or Indian pickle (achar) – mango/lemon/Apple.

We do have at least two vegetarian days a week ( for religious reasons) this excludes eating egg also.  So these days would be vege curry/stir fry, sometimes salad as well. Good fats again. Sometimes with brown rice or basmati. Chutney as above or Indian pickle (achar).

I did a post on meals I eat on the regular here

I take my vitality trio daily as well this give some me my probiotics , antioxidant goodness of berries & cacao, and my green juice fix. 

Above all be mindful when buying, cooking & eating your food.

Enjoy it – with company is always better 😊

Much love

Signature

 

5 ways to Winter wellness

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  1. Grow your own sprouts – lovely to see some ‘life’ in your kitchen at this time of year. Easy to grow, amazing nutrient source & delicious.
  2. Add a matcha green tea to your day. Nothing like a hot cuppa on a frosty day. Matcha has many health benefits including enhancing mood, antioxidants & fights against viruses and bacteria.
  3. Probiotics – 85% of our immune system resides in our gut! Probiotics reestablish the proper balanpce of good bacteria in the gut. Wholefood probiotics are best as they are real food or make your own cultured foods – sauerkraut, kimchi etc.
  4. Juice for nutrient assimilation at a cellular level. A great combo for this time of year >> orange, carrots, ginger and turmeric. Bonus is that it looks like sunshine to remind us of those summer days we may be missing.
  5. Move! Don’t let winter slow you down too much. Exercise produces endorphins – a feel good buzz, to help keep the winter blues at bay. Dance it off, practice yoga, do a one song work out. It’s a great way to keep warm.

I would love to hear from you. Let me know in the comments below how you stay well in winter.

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How two courageous Indian women are protecting their country’s food heritage from Monsanto

Featuring Dr Vandana Shiva talking about seed saving in India.

10 Day Vitality Challenge

vitality challenge

This easy to follow 10 day challenge is a great way to invest in your health and well-being.

If you’ve ever wanted to take control of your health and improve how you feel through better nutrition, then the Vitality Challenge is the perfect opportunity.

And it’s so easy to participate!

Find out how here