Merry Christmas to all and to all a good night!


The lead up to Christmas day can be described as frantic. Shopping, crazy drivers, the decision to find the perfect present. It really does place a lot of stress on everybody. My daughter told me “you know mum it’s really all about Jesus.” Admittedly I sometimes forget why we all celebrate christmas, as I too get caught up in the buying frenzy.

So now that I have finally finished wrapping the last of my presents and shopping for the missing ingredients from my Christmas day menu. I have a chance to stop and reflect, take a breather with my family, swim in our pool and think about what’s important to me at Christmas.

To me it’s all about spending time with those I love. Giving a little present to say thank you for everything you have done. Having a laugh, sharing good times, relaxing, being grateful, enjoying good food, chatting to friends and family on the phone and sharing a little love and cheer.

So to all my readers, family and friends, thank you for a wonderful year, have a beautiful Christmas, stay safe and have a fantastic day.

Love Heidi xxx

Everything I Need to Know I Learned in Kindergarten


Today was my beautiful daughter Ebony’s graduation from kindergarten. I can’t believe how fast the year has gone. She has grown from a baby into a young girl, eager to learn, create and be inspired by her teachers, friends and school environment.

The children at the graduation read a beautiful poem that I just had to share.

Everything I Need to Know I Learned in Kindergarten

Most of what I really need to know about how to live and what to do, and how to be, I learned in kindergarten.

These are the things I learned:

Share everything.

Play fair.

Don’t hit people.

Put things back where you found them.

Clean up your own mess.

Don’t take things that aren’t yours.

Say you’re sorry when you hurt somebody.

Wash your hands before you eat.


Warm cookies and cold milk are good for you.

Live a balanced life.

Learn some and think some and draw and paint and sing and dance and play and work every day some.

Take a nap every afternoon.

When you go out into the world, watch for traffic, hold hands and stick together.

Be aware of wonder.

Everything you need to know is in there somewhere.

The Golden Rule and love and basic sanitation.

Ecology and politics and sane living.

And it is still true, no matter how old you are,

when you go out into the world,

it is best to hold hands and stick together.

– Robert Fulghum-

Flourless Carrot Cake with Cream Cheese Icing


My daughter just loves carrot cake and this beautiful gluten-free Donna Hay recipe is simply delicious!

Flourless Carrot Cake with Cream Cheese Icing

Recipe from Donna Hay

5 eggs
1½ cups (265g) brown sugar
1 teaspoon vanilla extract
½ cup (125ml) sunflower oil
3½ cups (440g) almond meal (ground almonds)
1 teaspoon ground cinnamon
1 teaspoon ground ginger
¼ teaspoon ground nutmeg
1 teaspoon baking powder
400g carrots, (grated)
1 cup (75g) shredded coconut
½ cup (70g) roasted slivered almonds
½ cup (80g) currants
cream cheese icing
250g cream cheese, chopped
⅓ cup (55g) icing (confectioner’s) sugar mixture, sifted
1 tablespoon lemon juice

1. Preheat oven to 160°C (325°F) and line the base of a lightly greased 24cm springform tin with non-stick baking paper and set aside.
2. Place the eggs, sugar and vanilla in an electric mixer and whisk for 15 minutes or until thick and tripled in volume.
3. Place the oil, almond meal, cinnamon, ginger, nutmeg, baking powder, carrot, coconut, almonds and currants in a large bowl and mix well to combine.
4. Fold through the egg mixture and spoon into the tin. Bake for 1 hour 20 minutes – 1 hour 25 minutes or until a skewer comes out clean.
5. Allow to cool completely in the tin before refrigerating for 2–3 hours or until firm.
6. To make the cream cheese icing, place the cream cheese and sugar in an electric mixer and beat for 5 minutes. Scrape down the sides of the bowl, add the lemon juice and beat for a further 1 minute or until smooth. Run a small knife around the edge of the cake and remove from the tin.
7. Spread icing on cooled cake to serve.

This cake is so yummy, it won’t last long!xxx


The Food Hospital


I watched a brilliant show on the BBC the other night, The Food Hospital. It worked on the principles of treating patients with the view of “Food is Medicine”. It followed three patients. One suffering from obesity and eczema, another depression and another had developed a food phobia and only ate 500 calories a day (pancakes and chocolate).

The one that interested me most was the girl suffering from depression. She had been overweight and depressed since she was very young. The Medical Doctors and Dietician’s method of treatment, was to educate her on what fresh whole foods, would improve her mood and showed her how to cook in a healthy way that would enhance her health. The turn around in this woman after 10 weeks of being supported by a Health Coach and switching to a healthy lifestyle was amazing. She walked in glowing, her eyes had a sparkle and she was smiling ….The patient said she was feeling really optimistic, she was happy, she hadn’t cried in weeks and she’d lost weight……Wow, just from food!

After watching this show, I started to think about how food affects your mood?

My son said it today. We had just picked some fresh fruit and vegetables, and as he crunched into an apple, he couldn’t help but remark how good it made him feel. In fact, I think he even surprised himself by this discovery.

And then on the flip side ever eaten so badly, the next day you just feel crappy, slow and sluggish?

I try to live a balanced life and go by the principle of 80/20. This is eating healthy 80% of the time, leaving room for 20% of flexibility, to eat with pleasure and without guilt.

So thinking about Food as Medicine, here are some health and lifestyle tips that I have learnt as a Health Coach at IIN. They are really quite simple, but thought I’d share them with you.

Here they are:

1. Drink more Water – Our bodies are made up of 75% water, so it is essential to keep our bodies hydrated to function at peak performance.
2. Get Cooking – cooking is one of the most important life skills you can learn. You control what you buy and the ingredients that go into preparing a healthy, balanced meal.
3. Eat Whole Foods and as unprocessed as possible – fill your body with a wide range of fruits and vegetables, whole grains, lean protein, healthy fats, nuts and seeds.
4. Eat a Rainbow of Food – variety is the key, to ensure you are getting all the correct vitamins and minerals the body needs to stay healthy.
5. Don’t Skip Breakfast – breakfast kick starts your metabolism and helps you be alert and active throughout the day. Studies show, people who skip breakfast, binge more, than those who don’t.
6. Keep Active – try and incorporate some activity into your daily routine. Walking, running, swimming, yoga, surfing, tennis. Find what you love and just do it!
7. Sleep Well – sleep is essential for repair and maintenance of your body. People who don’t get enough sleep, often crave sugar! So remember this simple tip if you feel you are craving more sugar than usual.
8. Find the time to develop a self-care routine and nurture yourself.
9. Eat less sugar, processed food, coffee, alcohol, soft drinks and tobacco.
10. Develop healthy relationships that support you. Reach out and stay connected with your friends, community and family.

Heres to your Health and Happiness xxx





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Raw Food Addiction


Recipe courtesy of Katrina Ellis, Raw Addiction

Decadent Chocolate Slice
Makes 6 to 8 slices

1 cup of almond meal
½ cup of almonds
2 tablespoons of cacao powder
¼ cup of cacao butter or coconut oil
¼ cup of agave, coconut nectar, yacon syrup or other (optional)

To make the crust combine all ingredients in a processor. It should have a
dough-like consistency.  Press the dough into a seven inch pan.  Chill in
the fridge for at least one hour.

1 cup of cocoa powder
¼ cup of cacao powder
1 avocado, mashed
½ cup of agave or yacon or 1 tbsp of stevia or other
1 teaspoon of pure vanilla extract
1 tablespoon of lucuma powder (optional)

Process all of the ingredients in a blender until nice and creamy.  Pour
over the crust and put back in the fridge to chill for another hour.  This
is a super nutritious, delicious and easy to make slice that your kids will
love – perfect for an arvo snack or school lunch box treat.


Recipe courtesy of Katrina Ellis, Raw Addiction

Goji Heaven
Makes 3 glasses

¼ cup of goji berries
1 cup of nut or coconut milk/water (or swap for your own milk)
2 to 3 cups of purified water
1 tablespoon of pure cacao powder
1 tablespoon of mesquite powder (optional)
1 tablespoon of freeze dried acai powder
1 tablespoon of flaxseed meal or chia seeds
1 teaspoon of pure vanilla extract or 1 vanilla pod (de-seeded)
3 pitted medjool dates or 1 teaspoon of yacon syrup

Blend the acai, vanilla, cacao, mesquite, natural sweetener, goji berries,
flax or chia seeds, purified water and ice until smooth.  Acai and goji are
potent super foods that are famous for boosting energy, vitality and

A special thank you to Katrina Ellis, Naturopath, Iridologist, Herbalist and Author for providing these recipes from her book, Raw Addiction.