4 Simple Homemade Dressings

Do not fall into the trap of purchasing commercial salad dressings and vinaigrettes, unless you read the ingredients on the back because most are full of sugars/sweetners/extra fats and can turn a healthy meal into an unhealthy meal. The following salad dressings are all vegan and healthy versions of my old favourite dressings that are packed full of sugar. As always, change the qantities of ingredients to suit your taste-this is just the ratios I use. These are all made to serve one, but can be doubled/tripled depending on the size of your salad or how many people you are serving!

1. Lemon-Pepper Herb

  • 1 lemon, juiced
  • 1 tbl apple cider vinegar
  • 1/2 tbl olive oil
  • 1/2 tsp cracked pepper
  • 2 tbl of diced fresh parsley
  • 2 tbl of diced fresh coriander
  • 2 tbl of diced fresh chives

Healthy Creamy ‘Pasta’ Dressing

  • 2 tbl tahini
  • 1 tbl olive oil
  • 1/2 lemon, juiced
  • 1/2 tbl apple cider vinegar
  • 1 tbl almond milk
  • pinch of salt & pepper

Citrus Vinaigrette

  • 1 whole lemon, juiced
  • 1 tsp grated lemon peel
  • 1/2 orange, juiced
  • 1 tbl olive oil
  • 1 tsp seeded mustard
  • 1 tsp tahini
  • pinch of salt & pepper

Tangy Honey Mustard 
(This can be made vegan by substituting the honey for rice malt syrup)

  • 1 tsp honey
  • 1 tbl lemon juice
  • 1 tsp seeded mustard
  • 1 tsp mustard
  • 1 tbl tahini
  • 1 tbl olive oil
  • pinch of salt & pepper
  • 1 tsp apple cider vinegar

whisk all ingredients for around 30seconds and massage into meals before eating- it tastes a lot better!

Homemade Soothing & Hydrating Natural Face mask

A simple and easy way to calm redness, sunburn or acne with a homemade natural soothing mask.

Only 3 ingredients needed; Oats, Bentonite clay and water. Add homey for anti-microbial properties but only if you have a good quality honey otherwise it’s not worth it.

Soak the quick oats in water for about 20 minutes before adding in the bentonite clay powder. I bought mine from a health food store, it should be easy to find. The oats will soothe and calm the skin while also hydrating it. The bentonite clay acts to dry up and pull out impurities from the pores and the honey has antimicrobial properties. I use 1 tbl spoon oats, soaked, 1 tsp bentonite clay powder mixed in 2 tsp water.

Goodluck & enjoy!

Improving Your Gut Health

I really am a believer in Gut Health. I think it is the foundation for overall health and if the gut is unhealthy or damaged, then everything else in the body will suffer. I have experienced this first hand- I used to have very sluggish digestion but I couldn’t understand why. I would eat way more fiber than anyone else, I had a nutritious diet, I exercised, I was the healthiest person ever yet I was always sick, had no energy, had skin issues and went to the bathroom once every 2-3 days. I had an unhealthy gut for many many years and I wish I had someone like myself 4 years ago telling me what I am doing wrong or right and what I can do to repair it and keep it functioning optimally.

Signs of an unhealthy gut are first and foremost- digestion! Digestion is honestly the most important indication of your health and if this is not regular and optimal then you should start there. Everything in the body is linked to one another, so if something isn’t quite right, other functional aspects of the body will suffer too such as energy generation, immune regulation; allergies and illness, sleep, inflammation etc. Other signs of an unhealthy gut may also include skin issues, constant illnesses, allergic reactions ie hay fever, rashes, itchiness, dry skin, hair loss and low energy levels to name a few.

I have suffered with poor gut health for YEARS and half this time I spent researching my symptoms and what I was doing wrong when I should have been trying to research what I can implement or change to make it right again. I have researched gut health through and through, been to doctors, naturopaths, experts and thought I would tell my story and help someone else going through a similar thing. There are so many things we could all be implementing in our daily lives to improve our gut health and I will be sharing many of them through this page. Anyway, basically this page will be able to help you guys with what your doing right and wrong with your gut health and how you can optimize it.

Starting with a few of the best changes I made which improved my gut health that you can implement now.

1. Supplement with L-Glutamine each morning

Every single morning I wake up and drink ~500ml of warm lemon water with a tsp of pure L-Glutamine powder in it. It has no taste at all, but if you would rather not drink it I think they come in tablet form also, you can buy it from health food stores or nutrition stores. L-Glutamine helps form a strong lining of the gut wall and thickens the wall to prevent small molecules in food from leaking through. It strengthens the barrier between the outside environment and the inside environment, making it harder for the nasty molecules to make their way through and therefore strengthening the first line of immune defense also.

2. Include many Prebiotic and Probiotic foods in your diet

This doesn’t mean you need to go out and spend a lot of money on a probiotic supplementation and take it every day, a wide variety of fruit and vegetables every day will be a LOT more beneficial then taking a small capsule every morning. Many fruits and vegetables contain prebiotics such as sweet potato, garlic, leeks, asparagus, onions, bananas (green bananas that are not quite ripe have more prebiotics while brown bananas contain more sugar and are sweeter). The probiotics are attained from fermented foods such as yogurts, sauerkraut, kefier, kimchi, tempeh to name a few. The idea is to populate the gut with the probiotics and then feed those good bacteria with prebiotics, so ideally a nice big plate of vegetables with some added fermented foods will populate the good bacteria whilst feeding them at the same time so they can grow and thrive.

3. Consuming a small amount of coconut oil daily

Coconut oil is a saturated fat, so too much is not good for us but it does also contain other properties that other saturated oils (ie. vegetable oil) do not contain. It differs from other oils in that it has antibacterial and antimicrobial properties which again helps to weed out the bad bacteria or overgrowth in the body and favours the good bacteria. It aids with anti-inflammation in the body unlike other saturated fats. It is good for dental health- particularly ‘oil pulling’ and also helps with digestion and getting things moving. I find on the days that I just cant stop eating, adding some coconut oil in with meals can curb my cravings and keep me fuller for longer also. I cant really start my day without a coffee, so I always add 1/2 a teaspoon to 1 teaspoon in my coffee every day. It might taste strange at first but I promise you willl get used to it. Start small and work your way up.

 

I will be releasing an e-book that targets gut health in a lot more depth and how I got my gut healthy from start to finish in the next couple months, so if you feel like this would be useful to you, please let me know!

Weight Training Split – Beginner

If you are just starting out weight training or are interested in trialing it for a week, here is a typical split I designed for beginners. I have done this myself and found it just challenging enough. This is only a light introduction to weight training and I like to combine weight training with 1-2 HIT or cardio sessions a week to elevate my heart rate a bit, but if you are just starting out or coming back to exercise after a long break this is a good routine to ease your way back into it.

There are 4 workouts, I would fit each workout in according to my schedule for example; lower body on Monday, upper body on Tuesday, full body on Thursday and full body/HIT on Saturday but it is completely up to you. Another lower body session is encouraged, but make sure you leave 48 hours before target training the same muscles again, otherwise this can cause damage and you won’t get optimal recovery or growth. So if you were to do another lower body session later in the week, make sure you leave a day between each session.

WEEK 1

In week 1, all sets of the same exercises should be performed after one another with ~45 seconds break in between each set. In later weeks you can start to alternate between exercises, but keep it basic in the beginning.

  1. Lower Body
    Leg Press (no weight) | 8-10 reps | 3 Sets
    Goblet Squat (9kg) | 8-10 reps | 3 Sets
    Dead Lift (15kg) | 8-10 reps | 3 Sets
    Curtsy Lunge (9kg) | 8-10 reps | 3 Sets
  2. Upper Body
    Flat Dumbbell Fly | 8-10 reps | 3 Sets
    Cable Press Down | 8-10 reps | 3 Sets
    Seated Cable Row | 8-10 reps | 3 Sets
    Straight Dumbbell press upward | 8-10 reps | 3 Sets
  3. Full Body / Abdominal
    Smith Squats (10kg) | 8-10 reps | 3 Sets
    Lunge – Right (5kg) | 8-10 reps | 3 Sets
    Lunge – Left (5kg) | 8-10 reps | 3 Sets
    Leg raise| 15 reps | 3 Sets
    Russian Twist (5kg) | 15 reps | 3 Sets
    Burpee | 10 reps | 3 Sets
  4. Full Body / HITPush-ups x 15
    Jump squat x 15
    Single-leg toe touches x 30
    (Repeat 3-4 rounds)Right angled crunch x 15
    Alternating Jump Lunges x 15
    Curtsy lunges x 15
    (Repeat 3-4 rounds)Burpees with push-up until fail.

Raw Golden Gaytime Bliss Balls

Raw, vegan, gluten free, dairy free and refined sugar free. Try not to over cook the buckwheats, otherwise it will spoil the taste.

Ingredients

  • 2 cups dates, soaked
  • 1 cup buckwheat groats, lightly toasted
  • 1 1/2 cup rolled oats
  • 1 tsp peanut or almond butter
  • 1 tsp vanilla bean
  • 2 tbl coconut cream (or coconut yogurt)
  • 1 tsp cacao
  • 1 tbl rice malt syrup

Method

  1. Soak dates for atleast 30 minutes in hot water or over a few hours in cold water
  2. Using a non stick frying pan, lightly toast the buckwheat until slightly golden-do not over cook on high heat!
  3. Combine all other ingredients in a food processor and blend. Add dates and blend
  4. Roll mixture into balls and coat with toasted buckwheats