Ever tried HIIT (High Intensity Interval Training)?
It’s great for when you’re time poor (as a lot of us mums are) and when you just need to whip you’re own butt due to daily frustrations….hello endorphins!
All you need is too work as hard as you possibly can in short bursts. Maximise output to reap the benefits.

Give this a try next time you wish you had time to exercise.



Foods in my day

Irritable Bowel Syndrome affects 1 in 7 adults.  There are many dietary triggers associated with IBS, including a group of sugars called FODMAPs.
Check out today’s recipe;
Zucchini Slice

Zucchini Slice

You will need approximately 2 medium zucchini and 3 or 4 shortcut bacon rashes.

5 eggs
1 teaspoon Dijon mustard
¾ cup (90g) brown rice flour
¼ cup (35g) corn flour
2 teaspoons baking powder
375g coarsely grated zucchini
1 cup (100g) grated tasty cheese
1/3 cup finely chopped chives
120g shortcut bacon rashes, chopped
1/3 cup (80ml) olive oil

Preheat oven to 180°C.  Grease and line a baking dish or slice tray measuring approximately 20x30cm.

Beat eggs and mustard with a whisk.  Add rice flour, corn flour and baking powder, and whisk together until smooth.

Add the remaining ingredients and mix with a spatula until evenly combined.  Spread mixture into prepared baking dish.

Bake 30-35 minutes until firm to touch, and puffed and golden.

Please note: many sources state brown rice flour is high FODMAP.
I have checked this with Dr Jaci Barrett of Diet Solutions and Monash University and she has confirmed that
brown rice flour is in fact low FODMAP and safe in a low FODMAP diet.

Shared from; http://www.lowfodmap.com/


Foods and Intolerances

Here’s a little information about FODMAP’s. What they are and what they do to the body.

If you are experiencing any symptoms of bloat, lethargy, cramping, irritability and just not feeling right, don’t put off seeing someone about it. IBS and FM (Fructose Malabsorption) is becoming more and more common in the adult years of our lives. Ignoring symptoms could see you doing more damage to your body and we don’t want that to happen.

Sue Shepherd developed the Low-FODMAP diet in the late 1990’s. It is still not a very well known diet in the networks I circle however it is becoming increasing obvious that more and more people are suffering from food intolerance’s and IBS. Sue has helped so many people. I hope she can help you or someone you may know.


Look at the foods you are eating and the effects that they are having on you. A great tool to use is a food diary.

Shepherd_Works_Food_Diary ss_1

Inspiration and Goals

Inspiration and Goals


Today is about inspiration. I draw inspiration from Photographers, Chefs, Nutritionalists, Yoginis, Natural Healers and everyday people. I want to create inspiration for similar people on the same path or who are thinking of getting themselves better, healthier and fitter.

So 2013 is about goals….

This year I WILL (not want)

To lose 5kg

To run 10km

Start my photography business

Practise Yoga daily

Start to Meditate

Do MAN pushups

Be happy

Go clean and RAW

Eat Real FOOD

Stop shopping at a supermarket

Visit the beach as often as I can

Photograph some amazing people and places

Make a success of something

Support and Nurture my husband and his business

Be the best Mummy and friend for my daughter.


Renovate something

Goals, dreams and aspirations are important. It’s important for me. I need to be reading something new, striving for something new so I have something to keep me going and pick me up when I am down.

What are your goals and aspirations? What are you going to do to make a better version of you?

Humble beginnings to 2013


New Year, Better Me

Took a short break over the christmas break to somewhere that is home to me. Rolling waves, sea breeze, kids playing, people fishing…it’s harmonious I think given the chance I would move to the ocean full time and never take advantage of its purity and humbleness.

It’s often that we get bogged down by the stresses and it takes A LOT to get out of a rut.
Now my auto immune disease was my RUT. How could I get past this impact on my life?! Nothing I ate was any good for me so what was I to do but wallow in self pity.

When I started the Low-Fodmap diet and started looking into what Sue Shepard had published I realised that my hadn’t ended and part of my healing was that emotional burden. Not believing that you can achieve what you dream of is the first hurdle in wellness. If you are skeptical and if are not willing to commit then you are doing yourself injustice. I blamed everything before I started to focus on what I could do for MYSELF. Every diet didn’t work for me but I never fully committed to it. Now I look back and face palm myself and think who was I kidding.

So today I’d like to introduce an inspiration. Jess Ainscough-The Wellness Warrior. Read her story, follow her blog and enrich yourself with her passion and knowledge into all things awesome.


Recipes and resources for Grain Free, Dairy Free and Low FODAMP, Lacto-Fermentation and more-Eating REAL natural, organic foods-Health and fitness as a busy mum & wife. A journey through healing.


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