We Are Moving House To – www.quotefetti.com

We are moving house to www.quotefetti.com


I’ve really enjoyed writing this blog, but as some of my followers know I have been working on another little project for the last couple of months. You will now find my blog posts over at my new business I share with my business partner and best friend Michelle at www.quotefetti.com Quotefetti. Here we are all about living the life your love. We have designed 5 lovingly crafted postcards for Vision Boards to inspire you to live the life you dreamed of. Use our kits to inspire you and others to stay motivated and reach your goals!

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It’s been a blast and please enjoy my next adventure!

Love Heidi


Start Today

start today

I love when my life is all in balance. Kids are good, hubby is good and I generally feel great about my body, mind and soul. …….But sometimes it can get all out of whack and I need to stop for a minute and get myself back on track! The first thing I do, is not beat myself up about all the things I haven’t been doing right and just start. I start by drinking more water, taking time out for myself, exercising and making better food choices. Then after a little while, my body, mind and soul starts humming again.

So go on, decide to get back on track …..Start Today!

Healthy Homemade Fermenting

Korean Kimchi


Healthy Home-made Fermenting

Hippocrates said, ‘all dis-ease begins in the gut.’ Well it seems that many leading health authorities, would agree with him! Your gut is home to millions of bacteria and micro-organisms that help us digest our food, provide protection from infection, regulate our metabolism and make a range of vitamins available to us.

On the weekend I was lucky enough to attend a workshop run by Kylie Nation on Healthy Fermenting. Below you will find a simple recipe we made that you can do at home, that won’t break the bank and will promote a healthy digestive system, packed full of Probiotics!

Basic Korean Kimchi Recipe – makes 3 x 750ml jars

Recipe Courtesy of Kylie Nation, author of The Lion that swallowed the Sun.


1/2 green cabbage

1/2 red cabbage

1/2 red capsicum

2 medium carrots

Half medium sweet potato

Small green cucumber

1 teaspoon fermenting salt per kg of vegetables

2cm knob of ginger, finely chopped

1 red chilli

3 cloves garlic, finely chopped

1/2 small red onion

1 teaspoon organic turmeric powder

1/4 cup pulse seaweed flakes

1 dose of Fermented Vegetable Starter Culture


1. Finely chop all vegetables, reserving some bigger cabbage leaves.

2. Place chopped veggies in glass or steel bowl and massage with salt for 5 – 10 minutes.

3. In a small dish of filtered water add a dose of starter culture, mix well. Add this to the chopped vegetables.

4. Stuff vegetable mix into your jars, pressing down to remove any air pockets. Cover with filtered water.

5. Fold one of the cabbage leaves into a small shape and use it to weigh down the vegetables and keep them submerged.

6. Place the lid on the jars, cover with a tea towel and place jars in a container (to catch juices that escape during the fermentation).

7. Keep the jars at room temperature until you are happy with the taste (after 7 – 10 days).

8. It is normal for the jar to start bubbling, especially in the first 1 – 3 days. This is a sign of healthy fermentation.

9. When it has reached a taste you like, remove cabbage leaf/weight, press contents down to ensure they stay submerged and place jar in fridge to slow the fermentation process.

Enjoy a spoonful of the Kimchi with each meal or your salad for Healthy Digestion!




Ten Tips To Good Health

10 Tips To Good Health

Ten Tips to Good Health

While cruising around on Jamie Oliver’s website the other day, I noticed he had some fantastic health tips. On reading them, I realised his simple approach to health and life are inline with my own views.

So today I thought I’d share some of Jamie’s health tips and some of my own because after a big weekend, I’ll be using them to help bring my body back on track and regain my balance.

  1. Drink more water – staying hydrated is an essential part of your health.
  2. Get cooking – experiment using good quality, unprocessed ingredients.
  3. Eat a rainbow of foods – variety is the key. Choose from a wide range of fruits, vegetable, lean meats, fish, eggs, pulses, nuts, seeds, whole grains and good quality dairy foods. This will give you the wide range of nutrients that your body needs to be it’s best!
  4. Don’t count calories – eat for health and what makes your body sing!
  5. Eat 3 meals a day – no skipping meals, breakfast really is the kickstart meal of the day!
  6. Move more – as they say……. ‘just do it’.
  7. Eat less processed foods – this is a no brainer!
  8. Nurture your body and mind – be kind to yourself and practise self-care.
  9. Sleep well – sleep allows your body and mind to recharge itself, repair and rebuild.
  10. Develop easy and reliable habits to nurture your body.

For a Free Health History Consultation and to hear more about my Health Coaching Program, please email me on heidifreier@gmail.com



Soy and Mirin Glazed Lamb with Sweet Potato Mash


This Teresa Cutter recipe is delicious, shared with friends and family on special occasions. Or add it to your regular repoiture as an easy, healthy, gluten-free mid-week meal!

Soy and Mirin Glazed Lamb with Sweet Potato Mash


800g sweet potato, peeled and chopped into small pieces

1/4 cup low-fat coconut milk

1/2 tsp fresh grated ginger

1/4 tsp ground cinnamon

sea salt and freshly ground black pepper to taste

2 lean lamb backstraps

1 tsp sesame oil

1 tablespoon wheat-free tamarin soy sauce

4 tablespoons mirin

4 tablespoons water


1. Boil sweet potato until tender and drain. Mash with the coconut milk, ginger and cinnamon until smooth. Season with salt and pepper.

2. Rub the lamb with sesame oil and cook in a hot non-stick pan until golden and still a little pink in the centre.

3. While the lamb is still in the pan, add the soy, mirin and water. Simmer until it forms a syrupy sauce. Remove from heat.

4. To serve, dollop mash onto serving plates. Slice the lamb diagonally and arrange on top of the mash. Pour over the sauce and serve immediately with a side of greens.

Serves 4

This recipe is gluten-free, low-fat and tastes delish!

Bliss Balls


Afternoon baking with the kids!

Bliss Balls


24 pitted dried dates

1/2 cup of almond meal

1 tablespoon of honey

1 tablespoon of coconut oil

2 tablespoons of raw cacao powder

1/4 cup of desiccated coconut


1. Place the dates, almond meal, honey, coconut oil and cacao powder in a food processor.

2. Process until smooth and the mixture has come together.

3. Roll one teaspoon full of the mixture into small balls.

4. Roll the mixture in the coconut, to coat all the sides.

5. Refrigerate until ready to serve.

Note: If you don’t have any cacao powder, replace with 40g of melted dark chocolate…this is my husbands favourite version! xx

Makes 12

Gluten-Free Chocolate Macadamia Brownie


It’s Valentines Day on Saturday and my hubby just loves chocolate. This beautiful, light, gluten-free macadamia brownie is just the treat to for him!

Gluten-Free Chocolate Macadamia Brownie


1 1/4 cups almond meal, plus extra for dusting

1 cup brown sugar

pinch of salt

1/2 tsp baking soda

3 eggs

3/4 cup coconut oil, plus extra for greasing

200g dark chocolate

1 cup macadamia nuts, roughly chopped


1. Preheat oven to 160 degrees celsius.

2. In a bowl, stir together the almond meal, sugar, salt and baking soda until it becomes a sandy consistency.

3. In a separate bowl whisk the eggs until they are light and frothy.

4. Melt coconut oil and chocolate in a  heatproof bowl over a double boiler, stirring constantly. When melted, remove and set aside to cool slightly.

5. Add the eggs and chocolate to the dry ingredients, then mix together by hand until well combined. Gently fold in the nuts as you’re mixing.

6. Grease a 20cm square tin with extra coconut oil, then line with baking paper.

7. Spread the brownie mix evenly throughout the tin. Bake for 30 – 35 minutes or until a skewer comes out clean and the brownie springs back to the touch.

8. Enjoy with family and friends!

This recipe is courtesy of Sally Fitzgibbons amazing new book, Live Like Sally. Take the time to grab a copy of her book, it’s a fantastic read with great tips on healthy living and how she strives to maintain a top mental state as a professional athlete.



Affirmations really do work! For the past week, I have been experimenting with choosing positive statements I love and resonate with me as a person.


Doors of Opportunitynow fly open for

I’ve found by doing this, they are more likely to be effective and you will start to experience a positive change in your life. By continually repeating the affirmations with conviction and passion, you have the ability to train your mind to truly believe that they exist and you will experience positive change.

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Try my little experiment for just one week and notice what happens…..