Health Article

Guilt Free Mince Pies


These mince pies are more like healthy little fruit pies. With no gluten, dairy or processed sugar they are suitable for most dietary requirements and taste waaaaaay better than sickly sweet shop brought versions! (above picture courtsey of


For the fruit filling:
2 apples, cored and chopped into small pieces
1 tsp vanilla essence
250g aprox mixed sulatanas, raisins, cranberries
2 tsp mixed spice

Juice of 2 oranges

For the crust:
400g ground sunflower seeds
6 tbsp coconut oil
16-20 large juicy medjool dates
1 tablespoon water, 1 tablespoon apple cider vinegar


1. Pop all of your fruit filling ingredients into a saucepan and simmer on a low heat until the apple are soft, set to one side.

2. Preheat the oven to 180°C, gas mark 4 Place the crust ingredients  in a food processer with and blend for until a dough has formed.

3. Sprinkle gluten-free flour on to your surface androlling pin. Roll the crust out until it’s about ½ cm thick.cut half of your crust in to circles and half in to stars.

4. Grease a muffin tin with plenty of coconut oil and then mould the crust cirlces into the holes. Blind bake the tray of crusts in the oven for 8 minutes.

5. Remove the crusts from the oven. Spoon 2 heaped tsp fruti filling into each crust and top with a star. Return to the oven and bake for another 8 minutes.

6. Remove the pies from the oven, enjoy warm or cool on a wire rack and freeze for a rainy day!


Journey to Wellbeing Retreat February 21st – March 2nd Sri lanka

Are you looking for a new sense of wellness, energy and inspiration in your daily life?
Prepare to embark on a voyage of self-empowerment, discovery and dream building. On this lifestyle, nutrition and yoga retreat you will learn the mindbody and soul skills you need in order to build emotional and physical resilience. You will release limiting beliefs and habits, addictions and thought patterns to transform yourself into a more authentic and effective human being.

take a peek at our stunning retreat video: 


Through the use of yoga, meditation, creative therapy, lifestyle management, bespoke nutrition and movement analysis you will learn how to direct your energy and intention to what you want. Discover your purpose and cultivate your dream to avoid personal/professional crisis.

We will share with you our unique concept of evening Dreamtime, where you will cultivate a clear vision of your true purpose, unlocking the door to your legacy. This retreat is the ideal choice to restore your life’s balance.

mandala pebbles.jpg

This retreat takes you on a personal journey to discover a new level of wellness: you will learn about the importance of nourishing and hydrating your body, managing stress and enjoying restful sleep, managing the desire to work out with the need to work in – all while relaxing in a stress-free environment.

Your yoga journey will be dedicated to building a rewarding, nourishing self-practise both on and off the mat. You will develop the motivation, creativity and dedication to practise yoga for yourself at any time, in any place regardless of your knowledge and experience. Delve into the traditional wisdom of Yoga with our yoga philosophy expert Emily, as she shares with you this ancient wisdom and how it can be utilised to reduce stress, quieten the mind, focus your intention and build resilience. Your yoga experience will leave you feeling refreshed, energized and ready to take on the demands of your life once you return home.


For those of you looking for a fresh, functional way of moving your body, our signature Wild Workouts and Wild Work Ins take full adventure of the sandy beaches, coral reefed shores and crashing waves. Learn how infant development, functional movement patterns and chakra balancing exercises can take your mindbody to the next level.
Your journey will be supported with personal C.H.E.K nutrition and movement analysis, delicious seasonal food, the peace of meditation and mindfulness, and the joyful experience of yoga (where our doors are wide open to beginners as well as those with more experience).

Feel your worries melt away as you gently rejuvenate your body and refresh your mind.
You will return home with the inspiration and insight to lead a healthier and happier life with renewed clarity and focus, and an empowered understanding of how to actively direct your attention and intention to what you truly want out of life.





Did you know that your high street brand of sun screen contains multiple toxic chemical compounds that literally soak through the skin and enter the blood stream? Did you also know that you can make your own with just a few simple ingredients? Well this month The Humbled Homemaker provides us with her recipe.


The Humbled Homemaker Full Recipe

1.5 oz. (3 Tbsp.) Beeswax pellets
4 oz. (1/2 cup) Shea Butter
3.5 oz. (1/2 cup) Coconut oil
2 oz. (4 Tbsp.) Zinc Oxide (non-nano)
What you’ll do:


1. Start a double boiler by placing a glass bowl over a pot of boiling water. Add your beeswax, shea butter, and coconut oil. Stir with a wooden stick.

2. Remove glass bowl from double boiler and add zinc oxide. It may bubble and fizz slightly. Don’t let it frighten you as it did me the first time. 🙂 Stir with a wooden stick and then with a hand mixer or stick blender until nice and smooth. Make sure you clean all utensils right away with a paper towel or the beeswax will stick and be very difficult to clean later on. Zinc is VERY messy.

3. Pour sunscreen into a glass jar and let it sit for several hours until it cools. This can also be poured into an old deodorant or lip balm tube and used as a stick. Make sure you label and date it so that everyone knows what it is! It should keep for up to a year (or until your zinc expires).

When you are ready to use, just scoop some out with your fingers and apply as normal or rub over skin if you are using it as a stick. It may take a bit more rubbing in cooler weather, but it will otherwise go on very smoothly.

Working with clients suffering from sugar cravings, energy slumps, carbohydrate addiction, weight gain, poor sleep quality, unhealthy looking skin and digestive disturbances we see only too often how an over consumption and addiction to the sweet stuff links to escalating health symptoms and increasing states of disease.

15061081508_c0a4154bcd_mMost people are so confused about what sugars are healthy, which are okay in moderation and which should be totally avoided. Most people have literally no idea where added sugar is hidden and therefore how much they are consuming day to day.

You may be someone who struggles to make it through the day without the sugary cereal or jam loaded toasted, the mid morning biscuits dunked into your cuppa and that afternoon chocolate bar or piece of cake to see through until tea time.



Image supplied by Moyan Brenn

Parents worry over the quantity of sweets their children consume without the knowledge that most shop brought breads contain added sugar above and beyond that needed for baking purposes.
We buy are diet coke and sugar free desserts with no idea of the consequences the synthetic sugar replacements contained within are causing to our bodymind.

In nature fruit and vegetables provide valuable energy to the body in the form of glucose (sugar). They come with health promoting vitamins, minerals and enzymes which allow the glucose to be used appropriately. They naturally contain their own fibre, fats and proteins, which help the body to regulate the level of glucose in the blood so that sustained and consistent energy is achieved for both body and mind. Carbohydrates such as fruit and vegetables are essential for the growth and development of the human body and provide a natural sweetness to our diet. Their sweetness indicates their natural state of ripeness and peak nutrient density.









Image supplied by Brian Snelson




Natural Health Promoting Sweeteners include:

  • Fresh fruits
  • Fresh fruit puree such as apple
  • Fresh vegetables such as sweet potato, carrot and parsnip
  • Organic dried fruit such as dates
  • Date syrup
  • Black strap molasses
  • Maple syrup
  • Coconut Palm Nectar /Sugar
  • Raw organic honey
  • Yacon root syrup

These sugars provide nutrients and macro nutrients along with natural sugars.








In stark contrast, refined carbohydrates such as white flour and sugar are stripped of their nutritional status. Grains in general break down into simple sugars in the body and are hard to digest creating inflammation. If you are eating a high refined carbohydrate and/or grain diet such as cereal, bread and pasta for breakfast, lunch and dinner you will certainly be depleted in many vitamins and minerals and in turn will have impaired organ and gland function. These types of carbohydrates take more energy out of the body to digest and assimilate than they actually provide, and are known as empty calories. Eating these foods creates a huge burst of glucose into the blood stream which by the laws of science can only fall again. This is the time when most people reach for the cake or coffee to rev them back up again. These peaks and troughs cause an enormous amount of strain on the hormonal system, pancreas, liver, adrenals and thyroid gland and can lead to obesity, chronic fatigue, depression, exhaustion and behavioral problems such as ADHD.

8455823069_104727fe93_mRefined sugar such as white or even brown table sugar, originates from sugar beet or sugar cane. Once refined and processed the sugar is stripped of its naturally high amounts of B vitamins, magnesium and chromium. The body no longer reaches nutritional satiety when eating the sugar and so simply craves more and more sugar in a bid to sustain its nutritional needs. This type of sugar and in fact grain consumption can be linked to the increasing epidemic of Type ll Diabetes and obesity. Obesity and excess stored fat arises due to the liver’s limited capacity to store glucose as glycogen. A daily diet rich in simple sugar will soon fill up the liver’s stores and is then shuttled out to the body’s cells via the blood stream, to be stored as fatty acids in the buttocks, breasts, belly and hips.


Image supplied by U.S. Department of Agriculture

‘Natural’ Sugars to Avoid:

  • Agave syrup
  • Brown sugar / cane sugar
  • Stevia
  • Erythritol
  • Xylitol
  • Tate and Lyle Light at Heart

These so called natural sugar provide empty calories with little to no added health benefits.

Top Tips for Curbing Your Sugar Consumption
1. Read the label of any packaged foods you buy. Avoid those that contain synthetic sweeteners and any added sugar (words ending in ose)
2. Throw out all sugars that you add to foods and drinks that are not in the Natural sugar list
3. Swap sweets, baked goods and chocolates for fresh fruits
4. Begin to reduce and cut out all added sugar in drinks, swapping soda drinks for sparkling water with freshly squeezed citrus i.e. lemon and sports drinks for homemade smoothies
5. Ensure you are have some form of saturated fat and good quality protein with each meal, this will help stabilise your blood sugar reducing the onset of a sugar craving attack

So you are spending money on free range / organic food. You filter your water and you avoid processed junk food. But did you know that your cookware could be leaching poisonous and toxic residues into your beautifully cooked healthy meals? Non stick Teflon coating which is literally used in every type of cooking vessel and utensil leaches residues into your food when cooking at high temperatures i.e. when frying and sautéing, and most of us like to cook quick and fast NOT low and slow! Teflon, made by DuPont, has been sued for hundreds of millions of dollars as the chemicals have been linked to birth defects. So what is safe and what should you buy?







Image supplied by Cooks & Kitchens


1 – My favourite brand is salad master, made from surgical stainless and coming with a life time warranty, these pans are the Ferrari of the cookware world. needless to say the price tag reflects the quality!

2 – My second favourite would be Xtrema it is completely Non Toxic. Xtrema Cookware is made from a special Patented Ceramic, derived from 100% inorganic natural minerals and water. Utilizing a revolutionary natural non scratch cooking surface called Nano-Glaze, Xtrema Cookware is non-reactive, meaning that no gasses, toxins or chemicals are ever produced during cooking.

3 – You could also look into cast iron cookware such as Le Creuset which is free from teflon.

4 – Green Pan is a brand that very much looks and feels like conventional lightweight non stick pans but without the carcinogenic teflon coating!

5 – Next up we have natural earth ware, unglazed ceramic pots. you know the types of pots used to make Moroccan tagines.

6 – Finally for everyday roasting why not opt for glass Pyrex type dishes, they are economical and easy to source.


Are you aware that the skin is a living breathing organ? Did you know that literally what you choose to put on your skin, hair and nails gets absorbed straight into the body. Let’s think about that for a moment… If I told you to eat a tub of petroleum jelly, you know the stuff used in lip stick and lip balm, would you? No of course not yet that is literally what we are doing when we use chemical cosmetics day in day out.







 Image supplied by Steven Depolo


1 oz organic cosmetic bees wax
3 oz organic coconut oil
A few drops of organic essential oil (I love rose!)
A few drops of organic vitamin E oil
Glass lip balm pot

Have you ever noticed how you often reach for that piece of cake, cookie or chocolate bar when you aren’t really hungry? Do you wonder why you can never say no to that second helping at dinner time. Perhaps it is a mystery to you, why you are still hungry after a big meal. Do you regularly experience shame and guilt about the food choices that you make?









Image supplied by Joan Campderrós-i-Canas


One of the things we notice in our own personal transformations and with working with our clients is that food is rarely just a means to fueling the mind and physical body.

Food is intertwined in an intimate relationship with self and is a huge part of our social and cultural beliefs, habits and traditions. More often than not these relationships create addictive, binge and secret eating habits that not only damage the physical body but shun our minds into the darkest recesses of shame and guilt.

One of the simplest way to explain the emotional connection to food and the addictive, binge and secret eating patterns that can ensue is this. Food is a form of Safe Love. When you are feeling:
•    Tired
•    Lonely
•    Angry
•    Hurt
•    Unhappy
•    Frightened
•    Overwhelmed
Food is often the companion of choice to comfort and restore some sense of calm, happiness, security and love. For some this relationship can mount until it reaches obesity, eating disorders, chronic lying and ailing health. For others it is an odd occurrence that is deemed to be under control. Either way the common theme is the same. We eat sugar filled processed foods, chocolate, crisps, huge portions and more than we need, to fulfill an unmet need. When the feeding frenzy is done we realize that the unmet need has still not been met and now we feel ashamed of our behavior and guilty about the damage done!






We totally understand this shaming cycle that can occur over and over. We have both been there. I can remember a specific time when I stuffed myself with a whole box of cookies in an attempt to feel something other than the emotional pain I was in. I sat in the car park hiding them on the passenger seat next to me, afraid someone would catch me out! Justifying it to myself by saying; “They are organic and gluten free, it’s okay you deserve it.” By the time I was half way through I had already had enough but pushed through knowing I had to finish the box, because hey if I was going to feel crappy and guilty afterwards it had to be worthwhile right? I barely even tasted the cookies as I drove home munching through the rest of the box in some kind of Cookie Monster craze!
I am pleased to say that we both now have coping mechanisms in place that allow us to look for that sense of Love and Connection from a truly nourishing source. It doesn’t work every time, BUT when things go wrong we now understand why and have some simple steps in place to help us better manage the situation without perpetuating a downward food fest of binge eating.









Here are our favorite fail safe’s for avoiding addictive, binge and secret eating:
1.    Keep your Go To binge foods out of the house, it will be much easier to steer clear
2.    Always have a fall back person who you can contact when you are feeling vulnerable, someone you trust and who will not make your feel judged or ashamed
3.    Stop and ask yourself these questions: Is it serving my health? Why do I want this food right now? do I 100% want to eat this food right now?
4.    Shift your state by doing something else, movement is a great energy shift and being in nature is hugely nourishing
5.    Sit to eat, eating on the go does not engage your digestive system nor does it create any kind of respect for your food
6.    Be present with your meals, really taste, smell and feel the food in your mouth. Often we are not present with our food. We chew little and swallow huge mouthfuls. It’s no wonder the body is not sure if it has actually eaten or not!
7.    Opt for high quality ingredients cooked from scratch, having a high sense of worth for your food often transcends into a high sense of worth for self
8.    If you do slide into old patterns try journaling the reasons, triggers and emotions you experienced in the run up and during the event, this will help you to navigate past the vulnerable spots in the future
9.    Don’t become a member of the food police. Have fun, eat things that excite you, taste great and serve your soul once a week, call it an amnesty day. You will be much less likely to binge
10.    Be honest with yourself. Hiding foods away and being secretive about your eating habits only serves to fuel the feelings of shame which will drive you further into the addictive eating patterns
If you need help and support to overcome your food addictions, binge and secretive eating habits from coaches who have been there and brought the T Shirt over and over, BUT are now in control and living healthily with foods, then drop us an email.

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