A Simple Way To Get Your Five A Day


There are constant studies into the negative health effects of most foods. Think of all of the research that has been put into finding out whether meat is good or bad for us. Claims that a glass of wine and some dark chocolate once a day is good for you and counterclaims that reinforce the concept of alcohol and chocolate being as bad as ever. But you never read a bad claim about the health benefits fruit and vegetables. Unless you believe the school playground myth that eating more than six bananas in one sitting can cause you to overdose on potassium. So why is this? Well, it’s because fruit and vegetables are good for you in almost every way, shape and form.

How to best get all of your vitamins and minerals


The World Health Organisation recommends that we eat five portions of fruit and veg a day. This may be easy for some. Eating five portions a day can’t be that hard, right? However, if you have a hectic, on-the-go lifestyle and multiple mouths to feed every day, it’s easy to skip a portion or two now and then. An easy way to keep topped up is to drink your fruit and veg. Enter juicing. Juicing extracts all of the best parts of your fruit and veg.

Avoid store bought juices

Many of us make the mistake of assuming store bought, prepackaged juice is good for us. Well, juice is juice, right? This couldn’t be more untrue. Pasteurised juices from concentrate offer very little regarding nutrient content. Having sat on the shelf for months, their enzymes will have rapidly depleted. By juicing yourself, you know exactly what is going into your juices. You have no need to worry about extra added sugars or the juice being concentrated and topped up with water. You can also ensure that all the juice you consume is as fresh as possible. Home Juicing also allows you to experiment (which means fun!) with flavour combinations and build bespoke juices that cater to your personal needs.

Find the right juicer for you

Vegetables, fresh juices mix fruit healthy drinks on wood table.

Become a Juicer Cruiser and browse reviews of various juicers before making any purchase. Different juicers have varying pros and cons. Try to get a juicer that can be cleaned easily, as this will save a lot of hassle down the line. Other factors in your choice could be price, delivery options and the design of the juicer. You’ll want an appliance that fits in with the rest of your kitchen and most of all, that motivates you to get up and start juicing!

Prep your fruit and veg properly

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Check which fruits and vegetables need pre-juicing preparation. The green leaves of carrots are toxic so should be removed before juicing. Apple seeds contain cyanide, so are best removed. Kiwi skins can create an unpleasant texture, and lemon skin can leave a bitter taste in your juice. Orange skin contains poisonous substances, so is best peeled off. Always wash your fruit and veg before juicing to remove any pesticides or dirt.

Drinking juice at least once a day will leave you feeling more energetic, radiant and active. While you’re at it, why not pick up some other new daily habits that can change your life for the better.

Daily Habits That Could Transform Your Life

Most people don’t realize that it’s the things they do every day that change their lives for the better. Some people think that good things just happen to people. They think opportunity knocks or just falls into laps. It doesn’t! Success is attracted to people who make the effort to attract it. It comes to people who deserve success. The people who take the steps everyday to improve, no matter what they are going through. If you want to transform your life in every area, the following daily habits are essential for your success:

Get Up With Enthusiasm


When we get up each day with enthusiasm, we not only send a message to our brains but the world. If we struggle to get up every day, or resist it for as long as possible, we get into bad habits. We tell ourselves we don’t want to get up. Life isn’t good enough, not exciting enough. We want to change that feeling! By making a habit of getting up each day raring to start your day, whether you have much to do or whether it’s full of mundane tasks, you’ll get into good habits. Your life will almost start to improve by default. You want to send a message to the world that you love your life! When you get up enthusiastically each day, this is what you do. If you struggle to get out of bed, here are tips that can help you:

  • Have water by your bed ready to drink when you wake up. It should perk you up and stop you feeling fatigued.
  • Have your alarm clock away from your bed, preferably so you have to get up to turn it off.
  • Make your bed as soon as you get up so you’re not tempted to climb back in.
  • Brush your teeth to help wake yourself up. Do this before you eat anything.



Meditation is becoming more well known (I wrote a detailed blog about it!), and all kinds of people are using it. It isn’t just for hippies. Successful business men and women are now using meditation to improve their lives and minds! By taking just 5-10 minutes each day to sit comfortably in silence, you could experience many benefits. You can feel more alert, creative, and inspired. You could actually come up with answers to questions that have been plaguing your mind. Getting into this habit will benefit your life in many ways.

Get Some Exercise


Exercise isn’t just for people who want to lose weight. Exercising does not mean you have to spend hours bored-to-death running on the treadmill. By getting a little exercise before you start your day, you can feel so much more focused and prepared for what the day throws at you. Even if you just go for a short walk around the block, it should clear your mind and help you prepare to do your work or tackle the day’s projects. There are other benefits too, of course, such as weight and fat loss, muscle gain, improved health and fitness, and less chance of developing illness and disease.

Eat Healthy Foods


Healthy foods will help you to feel more energized. They’ll change the way you feel, act, and think. If you fill your diet with unhealthy foods, you will feel tired and sluggish. This isn’t to say you can’t have treats, but you should make moderation something you pride yourself on. You should also include things like fresh herbs and spices. Having between 2 and 2.5g of turmeric per day is said to be beneficial – and it tastes great.

Work On Your Self Development Each Day


Working on your self development each day will make you a better person. This is the kind of thing you need to do, whatever your goals may be. Make sure you read more self development books (I have a ton of suggestions!) – they will give you invaluable advice to help you through life. Go to classes and seminars, focusing on learning as much as you can. Get to the root of your problems and work them out. Control your emotions by learning where they’re coming from and learning to work with them. All of these things will make you a much better person!

Be Grateful


Make sure you’re grateful, even if you don’t feel like you have that much to be grateful for. The fact you’re alive is enough to be grateful for! Look around you. Be grateful for a roof over your head. Great friends and family. Money in the bank, even if it’s not much. The more you are grateful, the more you’ll find to be grateful for.

Change your life today with these daily habits!

The Possibility of Having a Dream


I took photography as a hobby recently and discovered how much I love being outside, enjoying the peaceful mornings, nature, capturing moments forever…amongst other things. I realized that it’s beautiful sights like this one that make me feel so grateful and bring a smile to my face. (It’s the little things!) 

I’m reading The Alchemist by Paulo Coelho and I came across this lovely quote:

“It is the possibility, of having a dream come true, that makes life interesting.”

So, what’s your dream? What do you hope to achieve someday? What would you do if money wasn’t a concern? (Or health?) How does your perfect day look like? What do you do on your free time that if you got paid for would be like heaven?

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These are just some questions I find to be quite necessary for us to ask once in a while; to get a feeling of how we’re doing, if we need to change anything, how the life plan is going, etc.

Unfortunately not many people ask themselves these questions; so they live their lives almost in autopilot – study, work work work, marriage, kids, retirement, death. There’s nothing wrong with that scenario, if that’s what you want. But if you don’tchange your situation. Ask yourself these questions. Move little by little towards your goal, your dream life, your perfect day. Don’t let anyone tell you what you *should* be doing.

Do what makes you happy… because life is to be enjoyed. 

Would you rather be happy or be right?

“To me, photography is an art of observation. It’s about finding something interesting in an ordinary place… I’ve found it has little to do with the things you see and everything to do with the way you see them.” – Elliott Erwitt

I completely agree with Elliott’s description of photography (as a new photography enthusiast). Everyone can see something that’s the same, but experience it and see something completely different. And isn’t that wonderful? The differences are what makes us beautiful and unique.

Life can be like this too; it can be enjoyed, it can be suffered, it can be felt and seen an infinite amount of ways. . . And who is right?

I heard the lovely author and intelligent man (Nathaniel Branden) once say how humans a lot of the time will choose being right over being happy. Personally I’m not big on being right, and I’m typically the first to accept if I did something wrong (it’s almost a knee-jerk reaction). However, I have met people who fall under this trap of being right. . . And they’re typically unhappy. These people tend to want hold their ground – and truth be told, a lot of times there’s no changing their mind. I just wonder, what good comes from being right, that one would be willing to put their happiness, their peace even, to the side?

Thinking about putting my peace, calm, and happiness on the line because of wanting to be right in a situation sounds exhausting. Yet I must admit that sometimes if it feels that I am being ‘attacked’ in some way, I react defensively; not because I want to be right, but simply because I don’t want to feel attacked. This is what I remember when someone won’t let something go because they want to be ‘right’ – I just tell myself, they’re probably feeling attacked like you have many times, and are reacting to that feeling.

I also find it helpful to remember that being right is not everything in life; we can be wrong and be a good person, we can apologize, we can accept it and change.


Happiness > Being right

It can be a really humbling and positive experience to accept that you’ve made a mistake. It makes you human.

Much love,

4 Quick Habits for Eating Healthier!

Eating healthy doesn’t have to be so difficult. Normally, we stray from our nutritious diets because there are too many temptations put in the way of us. If you get rid of temptation, you’ll find that eating a healthy and balanced diet is a lot easier to do. In fact, you could end up eating a lot healthier without even noticing! Here are four tips that can help do just that.

Hide Sweet Treats

If you see unhealthy foods, you are going to be constantly tempted by them. So take any cookies, chips, and candies out of sight. Hide any sweet treats that you have in cupboards that you hardly go in. Try to put bowls of fruit and nuts out on display on your kitchen surfaces. That way, you will reach for a healthy snack whenever your tummy rumbles.

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If you’re craving something sweet, make yourself some nicecream!

Don’t Throw Away Leftovers

Throwing away uneaten food is a big waste. If you don’t finish your meal, keep the leftovers to have for lunch the next day. You can also keep ingredients that you didn’t use for another recipe. Leftovers usually have a good shelf-life when stored in a fridge. To extend this shelf-life, you should place them in your freezer. One way to keep them for a lot longer is to vacuum pack them before you store them in a fridge or freezer. To do this, you need a vacuum sealer. Try to get the best vacuum sealer (here are some with reviews) that can help you store food for a few weeks.

Use Smaller Plates


One of the main reasons people have issues with their weight is because they eat large portions without realizing it. So to make sure you aren’t overeating, serve your food on smaller plates; here’s a great study that showed that we tend to overeat due to the size and color of our plates (shocking! I know). Be careful not to pile all the food up high on your plate, though! At first, you might feel slightly hungry after eating off smaller plates. That is just because your body is used to large amounts of food in one go. However, after a couple of days, you will get used to it and will feel full after a smaller meal. No matter the size of your plate, though, ensure half of it is taken up by fresh fruit or vegetables.

Drink Lots Of Water

Water is key for a healthy diet. You need to aim to drink at least eight glasses of pure water a day. The more water you drink means you won’t need to drink sugary or caffeinated drinks to stay hydrated. There are loads of ways you can encourage yourself to drink more water. One of the best ways is to keep a water bottle with you whenever you leave the house. That way, you won’t need to buy a drink while you’re out. If you don’t like plain water, try sparkling water. It tastes like a fizzy drink but doesn’t have all the hidden sugar.


Hopefully, this guide will help you eat a lot healthier without even trying! You might be surprised how much healthier and happier these tips help you feel.


Food vs. Guilt

Guilt. The dictionary’s definition says guilt is: a feeling of responsibility or remorse for some offense, crime, wrong, etc., whether real or imagined. What I find interesting from the definition is that the guilt can be ‘real or imagined.’

A lot of times we treat ourselves worse than anyone else in the world for doing something as normal as eating pizza, having Chinese take-out, having chips as a snack, drinking soda or having a cheat meal of any kind. We rationalize the bad treatment by telling ourselves that what we’re saying will ‘motivate’ or ‘encourage’ us to do better next time. But it doesn’t. So we do it again…another trip to guilt-town where the main attractions are feeling awful about what we ate, counting the calories we shouldn’t have consumed, calling ourselves bad names (because we deserve it, in our mind), amongst other things.


This behavior creates almost a never ending trend of ‘every time I eat XYZ I will feel guilty’ which won’t help the situation but will only demotivate me or leave me feeling awful. What we need to understand is that there is no “bad” and “good” food; there is just food. Once you take away the bad and good from food, the villain and hero can disappear because there isn’t a battle anymore. If you take away the “bad” connotation from the slice of chocolate cake and truly enjoy it, savor it and satisfy the craving, you won’t feel guilty.


You can tell yourself with a smile, I enjoyed that treat! And that’s it.  

I’m not proposing it becomes a lifestyle for you to eat poorly on a daily basis, just for you to remember that it’s perfectly OK to have a treat and enjoy each and every bite. In the long-run, you will be grateful and happier with yourself if you stop the guilt trend and end the food battle. Remembering that we CAN have that slice of cake if we want, will a lot of times take the craving away. You have probably heard the saying “We all want what we can’t have” well I believe it’s true in the food department. We tend to crave what we “cannot” have – this is why taking the labels good and bad away can help immensely. This doesn’t mean you will stop being healthy and eating nutritious food, it just means that you’ve changed the way you look at things.


If you’re having a trip to guilt-town because of what you ate…ask yourself, would you treat a sibling the way you’re treating yourself? Would you talk to a friend, a loved one, the way you’re speaking to yourself? Sure, it’s OK to admit that having 27 chocolate chip cookies was a bit too much, but does that deserve the guilt that you feel? The remorse? Is that going to change the situation? I know the answer; and the answers are no, you would not speak to a loved one the way you speak to yourself, and no, you do not deserve the guilt and remorse over 27 chocolate chip cookies. You are allowed to have those treats and you are allowed to continue loving yourself. You do not become less amazing because of the food you ate.

Say goodbye to guilt. End the food battle, today.

Veggie Bowl of Sunshine

It has been such a lovely weekend; with warm weather, life planning, tons of cooking and inspiring thoughts. I’ve been researching the link between willpower and food and I cannot wait to share my thoughts on the matter and give you some helpful tips! We’ve all been there, feeling like you “can’t resist” that cupcake (or anything tasty) only to feel bad about it afterwards. I hope to bring some light to your life with my research!

Now back to the veggie bowl! I thought of this dish because I wanted to increase my vegetable intake. I could just live off of avocados, toast and sweet potatoes (to be honest!). Given that this is (sadly) not an option, I looked for healthy recipes for a veggie dish that would inspire me. Being a Mexican food-lover I thought why not give this veggie dish a Mexican twist? I don’t want just veggies… let’s add a salsa! And let’s have guacamole on the side…why not? And this, is how it all started.

Ingredients for veggie bowl: 

  • 1 yellow onion – peeled & chopped to your preference (some people like their onion coarsely chopped & others enjoy it more minced)
  • 3/4 cup of zucchini – chopped
  • 3/4 cup of mushrooms – chopped
  • 1 large red or yellow pepper – chopped
  • 2 cups of black beans (you may use kidney or pinto, it’s all about making it your own!)
  • 2 cups of corn kernels
  • Handful of coriander (cilantro) leaves
  • 1/2 – 3/4 of shredded Monterey cheese (you may substitute for a different type of cheese or nutritional yeast if vegan)
  • Spices: 1 teaspoon of cilantro powder, 1 teaspoon of cumin, 1 teaspoon of chipotle powder.

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Ingredients for the salsa: 

  • 1 large tomato or 2 medium ones – chopped
  • 1/3 of a cup of red onion – chopped
  • 3 tablespoons of coriander (cilantro) – chopped
  • 1/2 lemon – use the juice of the 1/2
  • 1 jalapeño – finely chopped (remove seeds if you want to reduce spicy level or if serving to kids)
  • Sea salt and freshly ground pepper (your preference)
  • Instructions for the salsa: add tomato, onion, coriander and jalapeño to a bowl. Mix together until combined, now add lemon juice. I recommend adding the salt and pepper after you’ve tried the salsa. You’ll realize that sometimes, you don’t need it.

Ingredients for guacamole: 

  • 1 avocado – smashed
  • 1/2 lemon – use the juice of the 1/2
  • 2 tablespoons of coriander (cilantro) – chopped
  • 1/2 of a tomato – chopped
  • Sea salt and freshly ground pepper (your preference)
  • The instructions for the guac are this: smash the avocado as much as you like (again some people like their guac’ chunky and others don’t so go wild here!), add the tomato, coriander and lemon juice and mix gently until combined. That’s it. No fuss.

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Time for instructions!

  1. Preheat oven to 190C or 375F.
  2. Sauté onion, mushroom and zucchini with some olive oil.
  3. Once onion is translucent, add black beans, red pepper and corn kernels to skillet.
  4. Mix spices, cumin, cilantro powder and chipotle powder in a separate bowl.
  5. Add spices to skillet, stir and mix gently to coat all ingredients.
  6. Once ingredients have been thoroughly mixed with the spices, transfer them to an oven-proof bowl or casserole.
  7. Add salsa on top of the bowl carefully spreading it (a spoon or fork is helpful here).
  8. Finally, add the shredded cheese.
  9. Place casserole or bowl into the oven (uncovered) for 30 – 40 minutes or until the cheese is melted and/or bubbling.
  10. After it’s done, let it cool for 5-10 minutes before serving.

Tip: Take me up on not adding sea salt & freshly ground pepper until after you had a taste. With dishes like this one that come with spices, salsa and cheese, you truly may not need it. 

Tip 2: If you’re feeling adventurous or like having tacos, use this recipe! All you need is literally the corn tortillas and voila! You have veggie tacos and even guacamole to accompany them. 

This is a great dish to make for your family, friends or colleagues. During a potluck you can take this dish! (no need to make the guacamole if you don’t want do) I added it because I could eat guacamole with every dish! And to be honest, it tastes delicious with it too! 

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