Tuesday 24 December 2013

raw food from foggy londontown

Hello from foggy Londontown! I've been here with my twin sister and brother-in-law for one week already and as the weather warms up in my hometown Melbourne, let me tell you, it is becoming colder, wetter and windier here in London.


Saying goodbye to my parents at the Melbourne airport

Despite this, I am well! Travelling is hard on anybody so I am learning how to maintain my self-care as I travel. Why is this important? Like most people, I want to be able to enjoy my holiday and make the most of my far-and-away adventures! And I am!


Happy home; happy heart

Everyday I am posting an Instagram photo so that family and friends (and strangers!) can follow my travels while I am here in Europe. You can also find my travel photos on Facebook or follow my page here for notifications of blog posts. 


Heal the gut, heal the body - drinking kombucha & eating sauerkraut



raw vegetable curry with cauliflower rice


vegetable curry
seasonal vegetables, roughly chopped
chickpeas, cooked or sprouted
fresh green leafy vegetables (e.g. spinach)
handful of activated almonds, chopped
marinara sauce with garam masala, to taste

cauliflower rice
1/2 head cauliflower
1/4 cup dried desiccated coconut
fresh mint leaves, finely chopped

Blend the marinara sauce (add the garam masala according to taste) in a high-powered blender and toss with the prepared seasonal vegetables, chickpeas, greens and almonds. Process the cauliflower in a food processor (or high-powered blender) until the texture is grainy like rice, and combine with the desiccated coconut and fresh mint. Warm up the dish in a dehydrator or an oven on the lowest setting with the door ajar. Serves 4.

Bon appétit!


My local health food store, oh yeah!


Christmas carols service at Hillsong London

And finally, I'd like to sign off by wishing you and yours a blessed Christmas this year. As we celebrate with our loved ones let us remember to be thankful for the best gift of all at Christmas - a baby in a manger, the Lord Jesus Christ!
For to us a child is born, to us a son is given; and the government shall be upon his shoulder, and his name shall be called Wonderful Counselor, Mighty God, Everlasting Father, Prince of Peace. (Isaiah 9:6, ESV). 

Monday 9 December 2013

my health coaching

This time next week I'll be London bound. I'm both super excited and surprisingly relaxed about my travels abroad for six weeks over Christmas and New Years. As the teaching term winds down and my suitcase begins to overflow with things I won't need, I'm looking forward to the year to come and thought I'd share with you a little about what I'll be focussing my time and energy on during 2014 - my new endeavour; my health coaching.


Ready for Summer but heading to another Winter… and a white Christmas! (Maybe?)

I've talked about my health coaching studies at the Institute for Integrative Nutrition on this blog before but being a relatively new field of work in the healthcare industry many are left wondering as to what exactly is a health coach? Great question! I'm here to burst your bubble of wonderment and give you the lowdown on health coaching. All you need to know… and all your loved ones may need to know if ever they are in need of a health coach.

Here is how the Institute for Integrative Nutrition defines what health coaching is…
A health coach offers guidance and inspiration to help clients shift their behaviour to healthier habits by making step-by-step changes to their diet and lifestyle. The client learns about new, healthy foods and the concept of primary foods: relationships, physical activity, career, and spirituality. As a result of this partnership, clients develop a deeper understanding of the foods and lifestyle choices that work best for them, and implement lasting changes that improve their energy, balance and health.
Basically, a health coach is an ally for you and your health in body, soul and spirit. A health coach may specialise in a certain area such as food cravings, weight management, improved energy, sleep or digestion, and usually they focus on helping a certain group of people such as young professionals or mothers, for example. Before I even enrolled for the course, I found that I'd naturally become an ally for my friends and family, and their health. Out of the depths of my own story - my road to recovery from a debilitating chronic illness - my new career path found me.


Health coaching takes a holistic approach to diet and lifestyle, and a coach empowers the client in their journey to better health by providing support, resources and more. Clients are led through a 6-month program, which includes:

  • Two 50-minute appointments each month for six months, which will include discussion of the client's progress, recommendations, and a full set of notes.
  • A variety of handouts, recipes, books, foods, and other materials.
  • Email support between sessions.
  • Monthly special events like a health food store tour and group discussions related to health and wellness. 
  • An invitation to bring guests to the special events.

Health is a vehicle for your life. The state of your health can enable or disable you. A health coach is an ally not only for better health but a better life. I'll be starting to see clients in July next year (at least, that's my plan at the moment!) and I'll be setting up a website where you can find out more about my health coaching practice, to come soon in early 2014. Please keep me in your prayers and thoughts as I embark on this new endeavour. I greatly appreciate your support more than I can express, and I extend to you, my dear readers, my sincere thanks for tuning in and being part of my journey. 

My next blog post will be coming to you from foggy Londontown. I'll be writing a fun collection of posts on food, travel and the new year. 

In the meantime, you can connect with me on Facebook. I look forward to hearing from you! xx

Monday 2 December 2013

top ten superfoods

Superfoods. What are they? According to this blog post superfoods paired with super thinking is a recipe essential for maintaining a super brain. But what exactly classifies a superfood? In the wellness world the term superfood is used zealously but there is still confusion about what is and what is not a superfood.

My health coach training course at the Institute for Integrative Nutrition, from which I'll graduate in June 2014, has covered the topic of superfoods and the list I'm sharing with you now is set forth in the course by David Wolfe. So… get comfortable, brew your herbal tea, and prepare for clarity to come…


Superfoods are a class of the most potent, super-concentrated, and nutrient-rich foods on the planet. Superfoods have the ability to tremendously increase the vital force and energy of one's body, and are the optimum choice for improving overall health - boosting the immune system, elevating serotonin production, enhancing sexuality, cleansing, lowering inflammation, and alkalising the body.

one. cacao (raw chocolate). The seed/nut of a fruit of an Amazonian tree, cacao is the highest antioxidant food on the planet, the #1 source of antioxidants, magnesium, iron, manganese, and chromium. It is also extremely high in PEA, theobromine (cardiovascular support), and anandamine ("bliss chemical"). Raw chocolate improves cardiovascular health, builds strong bones, is a natural aphrodisiac, elevates your mood and energy, and increases longevity. 

two. goji berries (wolfberries). Used in traditional Chinese medicine for over 5,000 years, goji berries are regarded as a longevity, strength-building, and potency food of the highest order. This superfoods contains 18 kinds of amino acids, including all eight essential amino acids, up to 21 trace minerals, high amounts of antioxidants, iron, polysaccharides, B & E vitamins, and many other nutrients. 

three. maca. A staple in the Peruvian Andes for thousands of years, this adaptogenic superfood increases energy, endurance, strength, and libido. Dried maca powder contains more than 10% protein and nearly 20 amino acids - including seven essential amino acids. 

four. hemp products (eaten in raw form). Hemp seeds are packed with 33% pure digestible protein, and are rich in iron, amino acids, and vitamin E as well as omega-3's and GLA. Hemp is a perfect food for growing children and adults looking to increase protein intake. 

five. spirulina and AFA blue-green algae. Spirulina is the world's highest source of complete protein (65%). Spirulina provides a vast array of minerals, trace elements, phytonutrients, and enzymes. AFA blue-green algae is a wild-grown superfood that is made up of 15% blue pigmented phycocyanin which, according to Christian Drapeau in his book Primordial Food, increases our internal production of stem cells. Both spirulina and blue-green algae are vital superfoods. 

six. bee products (honey, pollen, and propolis). Bee pollen contains nearly all B vitamins especially vitamin B-9 (folate) and all 21 essential amino acids, making it a complete protein. Honey, in its organic/wild, raw, unfiltered states is rich in minerals, antioxidants, probiotics, and enzymes, and is one of the highest vibration foods on the planet. If your metabolism can handle sweeteners, honey is the best. Russian research indicates that honey is a longevity superfood. 

seven. camu berry. Camu berry is one of the highest vitamin C sources on the planet, second only to the Gubinge, the Kimberley version of the Kakadu Plum from Australia - our very own superfood! The camu berry is great for rebuilding tissue, purifying blood, and enhancing immunity and energy. Camu berry is one of the best anti-depressants, immune building, and eye-nourishing superfoods in the world. 

eight. sea vegetables (kelp, dulse, nori, etc). Rich in life-giving nutrients drawn in from the ocean and sun, sea vegetables help remove heavy metals, detoxify the body of radioactive iodine, provide numerous trace minerals, regulate immunity, and decrease the risk of cancer. Seaweeds benefit the entire body, and are especially excellent for the thyroid, immune system, adrenals, and hormone function.

nine. medicinal mushrooms (reishi, chaga, etc). High in polysaccharides and super immune enhancing components, medicinal mushrooms are one of the most intelligent adaptogenic herb/superfoods on the planet! They have also been proven effective in healing cancer and a variety of other ailments. 

ten. additional superfoods & supplements:
  • MSM
  • Digestive and Metabolic Enzymes
  • Mangosteen Powder
  • Marine Phytoplankton
  • Activated Liquid Zeolite
  • Ormus
  • MegaHydrate
  • Crystal Energy
  • Krill Oil (not vegan, lowest on the food-chain, a source of long-chain omega-3 fatty acids)

On the news front… please check out my new Facebook page and stay tuned for my health coaching website coming soon in 2014! X

Monday 25 November 2013

raw vegan desserts: apple & berry crumble

Yes, what a wonderful weekend I've had spending time with my family and eating an abundance of vegan food! After a fun week of celebrating my Mummy Monster's 60th birthday and making her a raw vegan carrot cake (as requested by the birthday girl!) I decided to make a raw vegan apple & berry crumble for the weekend. My family road tripped to my Grandma's house on Saturday with a family friend from Michigan in the USA. Stephanie is here on a teaching exchange and was heaps of fun to hang out with! We toured my Dad's farm in country Victoria before heading to The Butter Factory in Euroa for lunch with my Grandma and cousin, Skye. My Mum always comments on how I get special service and more food when we go out as I always request a vegan meal! Although, this only works in my favour at the places that appreciate wholefoods and fresh produce… no mock meat for me! If you like to eat meat in your meal, go for the real stuff - and by real, I mean no added anything, organic, grass fed and grass finished!


Anyway, my awesome cousin came to stay with me for the weekend, which was an absolute pleasure. I felt like I had a mini-me as she followed me around, wore my trackie pants and ate my food! It's so very satisfying to share meals with someone who is happy to eat my uniquely delicious food. And as always, my parents got in on the taste testing as we all devoured a bountiful piece of my raw, vegan, sugar-free and gluten-free apple & berry crumble for dessert on Saturday night.

Here it is. For you, my friends. Enjoy!

apple & berry crumble


crumble
2 cups activated nuts (almonds, pecans, walnuts)
1 cup medjool dates, pitted
1/2 cup dried shredded coconut
dried desiccated coconut, to garnish

filling
4 apples, cored & thinly sliced
1/2 cup mixed berries, fresh or frozen
1 apple, cored
1/2 cup prunes, pitted & soaked 
1 Tbsp ground cinnamon
1 tsp ground nutmeg
1/2 tsp sea salt
juice of a lemon

Start by soaking the prunes in filtered water for 2 to 4 hours. Blend the cored apple, prunes, ground cinnamon, ground nutmeg, sea salt and lemon juice in a high-powered blender (use a Tbsp or more of the prune soak water to get the blades moving) and pour into a bowl. Toss well with the thinly sliced apples and mixed berries. Place the filling evenly in a baking dish and set aside. In a food processor or a high-powered blender, process the activated nuts until finely ground. Next, process with the dates and the dried shredded coconut until roughly combined. Crumble the topping mixture evenly over the filling and finish by sprinkling the dried desiccated coconut over the crumble. Dehydrate at 40 degrees Celcius or place in an oven on the lowest setting with the door ajar for 2 to 4 hours. Garnish the dish with mint leaves and serve with your choice of coconut ice-cream and a drizzle of pure maple syrup. Serves 4. 


Monday 18 November 2013

the shadow of shame

Time waits for no one
Seasons change I know
Now I have to find
A way to let go


These are the lyrics for a song I wrote a few years back. These are the lyrics that mark a transition in my life. These are the lyrics of learning the lesson of letting go. The road to letting go is a difficult road to walk but it's the most rewarding. Because what's waiting for you at the end… is freedom…

Last week, I processed a turbulence within my heart with a trusted mentor. To be honest with you, and without revealing all the gory details, I had been struggling to let go of my attachment to a situation that I should never have been involved in. Yes, I had worked through forgiveness and had moved on but I was left with a feeling that I couldn't quite name. It felt like guilt. But guilt is a feeling that arises from having done wrong, and I reasonably knew that no part of the situation was my fault; in fact, I had done everything right. My trusted mentor exposed the lie operating in my life; this feeling was not guilt, this feeling was shame. 

Shame taints the glass through which you see yourself. Shame touches the core of who you are and underscores the lie that you should be ashamed of who you are - that you are not enough; that you are somehow wrong.

For me, the shame spiral started with, It's my fault, which led to, I'm responsible, I deserve this, and finished at, I'm not enough. Because I've been walking down this road of letting go for a few years now, I was able to recognise that believing this lie and carrying the weight of shame did not serve me. But this lie had been operating in my life for many years since childhood. And so, my trusted mentor lead me through the process of breaking this lie in my life. We prayed, and we asked God to speak to my heart - to the core of my being - and to replace this lie with the truth.

In the moment where I invited God in to speak this is what His voice spoke to my heart… Brooke, you are an oak of righteousness. I have planted you. You have been trying to cover your shame. But I cover you. 

The revelation that God covers me freed me. I was trying to cover myself; to make myself righteous before God. But the beautiful thing about redemption is that Jesus covers me because of the Cross. He took my shame upon Himself and He made the road to letting go into a road to freedom via the highway of salvation.

God sent His Son, Jesus, for this… 
to bind up the brokenhearted, to proclaim freedom for the captives and release from darkness for the prisoners… to bestow on them a crown of beauty instead of ashes, the oil of joy instead of mourning, and a garment of praise instead of a spirit of despair. They will be called oaks of righteousness, a planting of the Lord for the display of his splendor. (Isaiah 61:1,3; NIV).
Shame is exhausting; freedom is energising. My prayer is that you would be released from shame and come find shelter under the cover of the God who loves you and who never leaves you… under the cover of the God who makes all things new.

You wash anew
Like a spring rain
Restore my heart
Come heal the pain

Monday 11 November 2013

rawesome spaghetti marinara

As we draw near to the end of the year and my six week trip to the UK to visit my sister and brother-in-law looms (in a good way!) I can't help but reflect on the year that's been 2013. While I won't bore you with all the ins and outs of my thought life I will say that I am grateful for the people in my life. People have been an integral part of my year in a very good way. Here's two people I'm particularly fond of who last week celebrated their 30th wedding anniversary - my parents...


Next week, my dear mum turns 60 (she won't mind me telling you this, I promise!) so this weekend I'm going to be in the kitchen making her a raw carrot cake with a cashew cream icing as per her request. I love how you can be creative with the measurements and raw desserts still turn out looking and tasting great! So, keeping that in mind, feel free to tweak and adjust this week's recipe according to your own tastebuds. This is my go-to version of a raw spaghetti using zucchini noodles with a tomato-based sauce straight out of the blender. If you want tomato soup, omit the noodles and the veggies. So easy, very tasty and much better for you than that canned stuff.

rawesome spaghetti marinara


spiralled spaghetti
3 large zucchinis
1/2 tsp sea salt

marinara sauce
1 cup filtered water
4 medium tomatoes, chopped
1/4 cup sun-dried tomatoes, soaked
1/2 red capsicum
1/2 avocado
1/2 lemon
1 clove garlic
1 Tbs cold-pressed olive oil
1 tsp dried mixed herbs (optional)
1/2 red chilli, deseeded (optional)
sea salt, to taste
cayenne pepper, to taste

vegetables
baby asparagus
spring onion
mixed lettuce
mushrooms 

garnishes
coriander
nutritional yeast
pumpkin seeds 
rosemary

Make the spiralled spaghetti by processing the zucchini into long, thin noodles with a spiralizer or by using a peeler for long, thin strips of zucchini. Place the noodles in a bowl, sprinkle with sea salt and toss. Set aside. Blend all the marinara sauce ingredients together in a high-powered blender and chop up your desired vegetables and garnishes. Gently squeeze the zucchini noodles and discard any liquid. Mix the noodles with the marinara sauce, vegetables and garnishes until all ingredients are covered.  Serve on a bed of mixed lettuce and sprinkle with nutritional yeast, kale chips or pumpkin seeds (also known as pepitas). (You can warm up this rawesome dish in a dehydrator or in an oven on a low setting with the door ajar, if desired.) Serves 2. 


Bon appetit!

Monday 4 November 2013

barefoot healing

For a few months now I have been sleeping connected to the earth. And I'm not sleeping outside in a teepee! No, I have been sleeping in earthing body bands that I won in a "rawffle" at the David Wolfe Australia Tour this year. When I won, I personally collected my prize (a bag full of goodies!) from David Wolfe and in front of the whole audience, shook his hand. It was truly a glorious moment! (I absolutely love David Wolfe... it may be his hair?!)

 

I can hear you all asking, What in the world is earthing? And how can it help me? Well, before we are chemical beings we are electrical beings. And being earthed or grounded restores the natural electrical state of the human body. Most disease is thought to be rooted in inflammation, so for those living with a chronic illness, this is an effective way to reduce pain and inflammation, improve sleep, increase energy and revive health. Not to mention, protect your body from the damaging (the positively charged) electromagnetic fields (EMFs) that are all around you!

With earthing, you are connecting yourself to the earth's electrical field. You can do this simply by walking outside barefoot. The earth is negatively charged, just like the alkaline side of a battery. For many people, our bodies are overly acidic (and disease thrives in an acidic environment) due not only to our modern diet, but also our modern lifestyle, as we are constantly separated from the earth's alkaline negatively charged electromagnetic field. Our footwear, our transport and our dwellings mean that the soles of our feet never see - or rather touch - the surface of the earth, thus blocking our connection with the earth and it's electrical charge, which has been designed to facilitate vibrant health and wellbeing.


The good news is that the natural electricity the earth has to give our bodies can be absorbed through any point of the skin. And so, I sleep looking like I've been abducted by aliens in my trusty earthing body bands. When I first tried it I wasn't sure if it would help me at all. But I noticed a physical change straight away! During the first few nights my fingers and toes were all tingly (a sign that circulation is improving), my sleep felt deeper and more refreshing, and weirdly, my digestion and elimination seemed to improve (and I didn't change my diet during that time). I'm not saying if you don't do this you won't be healthy, but on the road to health and wellness, everything adds up over time. Being a person who lives with a chronic illness, especially where the central symptom is fatigue, I believe there is value in adding earthing into my holistic health regime. 

Clint Ober has developed devices to assist in us being earthed if we have limited access to the earth or live in places where it is not safe to go barefoot. You can use these grounding technologies as you walk or work or sleep. You can also naturally connect to the earth by walking barefoot outside, swimming in a lake or the ocean, gardening with bare hands, or if you can allow yourself to go there, hugging a tree!


For more ideas on why and how you can try earthing I encourage you to check out Sarah Wilson's blog post here

Monday 28 October 2013

vocal health, vocal beauty

My day job is a singing teacher. I've been teaching for about ten years now and have done so through university, through illness and through confusion about what I wanted to do when I grew up. Now I know that who I am is far more important, more defining and more relevant to my life and my health than anything that I do. But through all the ups and downs I've learnt how to be a good singing teacher in the process. And along the way, I've learnt a thing or two about vocal health. So, whether you are a singer or just like to talk (a lot!) read on for some tips and tricks about how to look after one of your most precious gifts - your voice.


Your voice is a part of your body. Our voices are a reflection of what is happening with our bodies. The voice is an unique instrument in this way and you can't trade it in for a new one. Knowing how to look after your voice, whether you use it for singing or speaking, is imperative if you want longevity in whatever career path you have chosen. No one wants to be a one-hit wonder because their voice didn't hold up. Too often I've seen vocal abuse and damage, and many times at the hands of singing teachers! The road to recovery and retraining the singer or speaker is long and difficult, so I suggest learning how to practice healthy singing and speaking habits early on. 

You are what you eat. And the vocal timbre of your voice is affected by what you eat. Basically, if you eat rubbish, you'll sound rubbish! All dairy products are mucus forming, which can interfere with the production of the vocal tone. For a more beautiful sound, avoid dairy. Caffeine is dehydrating, so avoid caffeine that your body and your voice may be hydrated. As always, drink loads of water! And if you have a sore throat, drink a ginger tea or juice with lemon and raw honey. Drink fresh pineapple or grapefruit juice to help reduce vocal cord inflammation as these foods contain bromelain, an anti-inflammatory enzyme. Many foods in their raw, unprocessed state will also help to heal the voice and enhance vocal beauty, such as mint, eucalyptus honey, red clover buds, blackberries and radishes

More tips for vocal health and beauty:

  • Engage your whole body in the process of singing or speaking and physically warm up with a short walk or stretching. Include stretches for your face, jaw, tongue, mouth and soft palate. Do them in the mirror and have a good belly laugh at yourself!
  • Before you use your voice focus on your breathing and learn how to breathe in and out in a way that supports and sustains voice production. 
  • Always do a vocal warm-up before you sing, for practice or performance, and before a speaking engagement. A singing teacher or speech therapist can teach you specific exercises you can use to warm-up your voice correctly.
  • Try to avoid coughing and clearing your throat to shift mucus on your vocal cords. Instead, try to "sing it off" or use swallowing to shift it. Make sure that your speaking voice is not too croaky or breathy, and speak or sing within a comfortable range and volume for your voice. 
  • Do not sing if you are sick; the best thing you can do for your voice and for your body is to rest. Be quiet as much as you can and seek out natural remedies to aid your recovery as all synthetic medications will have side effects and some can damage your voice, such as aspirin, which thins the blood and can weaken your vocal membranes. 
  • Don't underestimate the value of a good night's sleep for a healthy voice!

May these vocal health tips lead you further down the path to vocal beauty. May you find your voice... and sing!

For more information on the art of singing and vocal health I highly recommend The Handbook for Working Singers by Roma Waterman.

Monday 21 October 2013

the rhythm of self-care

To hear from the words of the song The Rhythm of Life from the musical Sweet Charity, "the rhythm of life is a powerful beat". If you've been reading my blog over the last month or so you'll have picked up on a word I keep using over and over again, and that word is self-care. Ok, so that's two words,.. turned into one word!


The practice of self-care creates a rhythm in my life. And boy, does it have a powerful beat! The World Health Organisation defines self-care in health as:
... the activities individuals, families and communities undertake with the intention of enhancing health, preventing disease, limiting illness, and restoring health. These activities are derived from knowledge and skills from the pool of both professional and lay experience. They are undertaken by lay people on their own behalf, either separately or in participative collaboration with professionals.
Basically, we are responsible for our own self-care. It's only been in the last few years since I've been recovering from a chronic illness that I've truly come to understand what it means to care for myself. And to not feel guilty about making this a priority. It's not about being selfish, it's about stewarding my body, my health, and my life, so that I have more to give, not less.


You see, we're like ducks. Our lives look calm and perfect on the surface but underneath the water there is chaos as we try to keep ourselves afloat by working our little legs as hard as we can to keep doing what we know to be life. But there is something the duck knows, an ancient wisdom lost; it knows when to rest on water and it knows when to fly. Too often we try to fly without the resources we need that come from being fuelled by rest, and by rest, I mean self-care.

Self-care looks different for everyone. It needs to serve you, your life and your family or community. It can be as simple as choosing the salad over the fries. It can be as delightful as having a date night with your significant other without the kids. It can feed your body, your soul and your spirit. But self-care will always move you towards enhanced health and a better quality of life. 

Learning how to care for myself is a lesson I keep on learning. At the start, I had professionals who helped me to find ways to practice self-care, such as how to manage my sleep and exercise. Now, I listen to the needs of my body and take action with steps of self-care, some which may seem to be quite extreme! My morning routine for example can be quite lengthy but it prepares me well for the day ahead. And if I need to, I also give myself permission to slow down. I understand now that practicing self-care not only realigns my health but it creates a rhythm that reverberates not only through my life, but into the lives of others too.

To learn more about practicing self-care here is a list of 100 extreme self-care ideashere is a self-care planner by Kris Carr, or I highly recommend the book The Art of Extreme Self-Care by Cheryl Richardson.

Monday 14 October 2013

sleep sweet sleep

Oh, how I love my sleep! I was pretty much born sleeping. I forced my twin sister to be born first even though I was the bigger baby and was supposed to greet the world before her. But I decided to sleep in a little longer, much to the pain of my mother, who endured both the natural delivery of my twin sister and a caesarian section for me. Oops! But in my defence, it was warm and cosy in there, and a lot more spacious without my wombmate!


Sleep is one of the elements for the sustaining of our lives as there are many restorative processes that take place when we are sleeping. Ideally, we should be aiming for around eight hours of shut eye every night. And the truth is that people who sleep for less than six hours a night have a shorter life span than those who sleep for seven to eight hours. So, even though you may be cutting back on sleep to keep up with the daily demands of your life or you may simply believe you will get more out of life this way, you are actually losing time at the other end. And most likely, the time you do have will be severely imposed upon by various health concerns induced by an unhealthy lifestyle. 

I used to burn the candle at both ends; that is, until my candle burnt out! When my ME/CFS doctor diagnosed me with Chronic Fatigue Syndrome a few years ago he sent me off to see an Exercise Physiologist who worked with me for nearly a year, helping me to make lifestyle changes, which included managing my sleep hygiene. My sleeping patterns have probably been one of the lifestyle changes that I've struggled with the most as I love to sleep, but often had trouble getting to sleep, and at the time of my diagnosis, I was highly stressed and doing shift work. I've found though, that as my life is more in balance, the ease and quality of my sleep has improved. Now, I regularly sleep for seven to nine hours every night, my body is healing, and I no longer count down the hours until I can go back to bed!

Here are some sleep hygiene tips from me that you may like to try to work towards a sweeter sleep:

  • Keep your bedtime and wake-up times regular to set your body clock (sleeping between the hours of 10:00pm to 7:00am is best).
  • Exercise during the day to improve your sleep but don't exercise two hours prior to bedtime or you may find yourself wide awake.
  • Don't nap during the day! Napping can make it harder to get to sleep at night and decreases the quality of your sleep by interfering with your natural body rhythm (circadian rhythm), which in turn makes sleep less refreshing.
  • Don't consume alcohol or any stimulants, like caffeine, up to two hours before heading off to bed.
  • Create a bedtime routine and wind down with activities such as a warm bath or shower, a cup of tea, reading a book, relaxation exercises, and generally, keep the lights and the sound level low.
  • Try not to worry or dwell on problems in bed. Instead, write them down before you get into bed and focus on your breathing to help you to fall asleep.
  • Make your room an oasis. Remove the gadgets, control the temperature (not too hot or cold), use aromatherapy oils, be generous with blankets and cushions, and be comfortable!
  • Avoid late night snacking as your body will be digesting when you should be sleeping. Try not to eat at least two to three hours before bedtime.
  • Get out in the sunshine every day to help set your body clock and wake up with the sunlight streaming into your bedroom in the morning.
  • No clock watching!

Like any new skill, improving your sleeping patterns will take time to learn, but your reward will not only be better quality sleep, but a better quality life. If you have any sleep hygiene tips please share them with us in the comments section below. But for now, may your sleep be sweet as you lay your head down to rest. Sweet dreams, my friends.

Monday 7 October 2013

raw vegan desserts: chocolate chia pudding

Hello friends! As I write this I am drinking a refreshing green juice and thinking about my adventures this year as the countdown is on until I'm in foggy Londontown with my beloved sister and brother-in-law. For now though, I'm all about getting my health in order so that I am in a good place to travel. In my last blog post I wrote about my travels to Shark Bay and the things I did to travel well. One of those things was to take a packed lunch with me on my flight to Perth. Did you know you can take your own food on an airplane?! Most people don't!


In my lunch bag of goodies I packed some celery and cucumber sticks, a couple of kiwi fruits, a quinoa salad and a chocolate chia pudding. In my suitcase I also took some dry organic food supplies with me, like quinoa, kale chips, peppermint tea, raw chocolate and a Loving Earth Luvju! Soooo yummy!

My quinoa salad was a throw-everything-in-my-fridge-together type salad. For a quinoa salad with an abundance of greens see my recipe here but for a more spontaneous quinoa salad add chopped greens, non-sweet fruits like capsicum, cucumber and tomato, spring onion, celery, nuts/seeds and dried fruit in with your cooked or sprouted quinoa, and mix together with some cold-pressed olive oil, lemon juice or apple cider vinegar, sea salt and cayenne pepper. This is my fallback salad plan, and it hits the easy, delicious and nutritious spot, every time!

Now,.. here is my chocolate chia pudding for you all! You can read up about chia seeds here and here; chia seeds are not only a complete source of protein but also an excellent source of dietary fibre, omega 3 fatty acids as well as vitamins and minerals such as calcium, manganese and phosphorus. You can eat chia puddings for breakfast or as a dessert or afternoon snack - pretty much for any meal of the day or whenever you need to satisfy a craving for something sweet.

chocolate chia pudding


1 frozen banana, peeled
1 Tbs raw cacao powder (caffeine-free: raw carob powder)
1/2 tsp ground cinnamon
1 tsp natural sweetener (coconut nectar, pure maple syrup, yacon syrup) or 1 medjool date - optional
1/4 cup chia seeds
Handful of berries (dried, fresh, frozen)
Handful of dried shredded coconut

Blend the almond milk with the banana, cacao/carob, cinnamon and the natural sweetener (this is an optional ingredient as the banana adds sweetness). Mix together well with the chia seeds, berries and coconut, and let the pudding set in the fridge for 30 minutes to 3 hours before eating. Garnish as you desire. Enjoy!

Wednesday 2 October 2013

brooke's travels to shark bay

Melbourne has welcomed me home with it's symphony of seasons after my travels to the beautiful Shark Bay in Western Australia to visit my beautiful cousin. I've not been on an airplane for nearly two years, so this time I was very aware of my need to travel as well as I could (airplanes and airports expose us to radiation) without worrying about being free of my normal self-care routine. I'm pleased to say that my body has handled the travel better than ever before despite long hours on the road, eating more conventional than organic produce, and a routine that did not include my normal self-care practices. Hooray!


Denham, Shark Bay, Western Australia


Getting my earthing on!


I had such a great time with my cousin it's hard to know where to start! My travels to Shark Bay saw me facing many of my fears, like holding a thorny devil and riding a camel, as well as going on a scenic flight in a small plane! Shark Bay is located at the most western point of Australia and is a place almost untouched by humans. I stayed with my cousin and her awesome trivia-loving, karaoke-singing flatmate in Denham, which is a coastal town down the highway from Monkey Mia. The air smelled of the ocean and the locals walked around barefoot, never bothering to lock their cars or their homes. It's a beautiful place with beautiful people. 


My gorgeous cousin Skye and I...


...in her beloved van, The Skoobe Van

Some of the many highlights from my travels were seeing my first shooting star at the hot tub fed by a natural spring in the middle of the desert, hanging out with my cousin and her friends at Monkey Mia, flying over Shark Bay, seeing dugongs and dolphins on a wildlife cruise, hugging a camel after riding a camel, road tripping to Perth with my cousin after my bus was cancelled and sleeping in her van at a 24 hour servo! And then giggling hysterically as we quoted Austin Powers "this is me in a nutshell" as we tried to go to sleep, her in the back, me in the front, rugged up, with a pile of stuff between us that any hoarder would be proud of!


The plane and pilot...


... and me ready to fly



The jetty to the boat at Monkey Mia



Do you think sitting on a net above the water is like walking on water?!


During my travels, I made sure I maintained a baseline of self-care every day. I drank up to 3 litres of water a day, I took chlorella tablets to help my body detoxify as well as daily probiotics and digestive enzymes, I did dry skin brushing before my showers, I went walking, I ate a vegan diet, and I spent quality time with my cousin. Thanks to my cousin's stash of dry organic food I was able to mix in some high-quality food with conventional produce and still ate more than 50% raw food, including fruit bowls for breakfast and fresh salads during the day. Eating out was a bit trickier as the vegan food available was slightly outside my day-to-day diet, but the good thing is I didn't suffer any digestive troubles! In fact, my body was efficiently getting rid of waste, which tells me my body is healing well and can cope with the stresses of travelling without negatively impacting on my health and my long-term recovery from ME/CFS.


Hello, there's a thorny devil on the road!


What a dopey little guy...


...but awake enough to wave at us!

Now that I am home, I am cleansing my body through juice fasting, coffee enemas, oil pulling, chlorella tablets and lots of sleep! I've come down with a cold and cough, but to me, this is a sign that my body is trying to get rid of the nasty bugs. With this self-care routine, my body only took a day to get over the travel fatigue! I feel so satisfied with my travels to the other side of Australia. Even though I've needed to be diligent about how I've travelled and made some compromises along the way with my diet, the memories shared with my cousin make it all worth it! My love tank is full and this keeps me healthy just as much as my plant-based diet and self-care practices!


Camel ride along the beach at Monkey Mia


Please be my friend!


Hugging the soft and gentle Ally


Skye giving Ally a big kiss!


Kat, Tinka, Skye and me

For more tips and tricks about how to travel well read this blog post by The Wellness Warrior.

Monday 23 September 2013

12 steps to better health... part two

Hello again! Thank you for tuning in again to learn more about the steps you can take to improve your health! Last week we briefly explored 6 out of 12 steps to better health, which can be followed in any order at your own pace. Let me encourage you that by making small changes now you will see a BIG difference down the track. These steps will help to restore and revive your health. So, let's get started!

12 steps to better health


To recap, here are the 6 steps we looked at previously:

1. Drink more water

2. Practice cooking

3. Increase whole grains

4. Increase sweet vegetables

5. Increase leafy green vegetables

6. Experiment with protein

Now, let's look at the other 6 steps that you can take:

7. Eat fewer processed foods

Just to be clear this means eat less of the food that is processed, comes in a package, and has a looong ingredient list with words you've never seen or can't even pronounce! Most people will start to feel significantly better just by eating less meat, sugar, artificial junk food, caffeine and alcohol, and by eating more fruit, vegetables, whole foods, high-quality protein, drinking more water and getting more rest or sleep. For what your plate should look like at a meal and for better health check out this article.

8. Make a habit of nurturing your body

Nurturing your body is all about self-care and taking the time to make sure that you are nourished body, soul and spirit. After all, how can you live your best life and help others if you're falling apart at the seams? Think about the oxygen mask demonstration on an airplane. You put on your own mask before you help others put on their masks. Take the time to breathe in and out again. If you are stuck for a place to start here is a list of 100 extreme self-care ideas. Try to make nurturing your body a habit by scheduling self-care into your daily or weekly schedule. 

9. Have healthy relationships

Healthy relationships are central to living a healthy life. It's all about people in the end. Our relationships with people can either enrich our lives or be a drain on our time, energy and health. One thing I've learnt how to do is to let go of toxic relationships in my life and work towards building healthy relationships based on love, trust and respect. Knowing how to have a healthy sense of boundaries can help you to either release or restore relationships. Here is an interesting article on how toxic relationships are connected to adrenal fatigue with advice on how to work through it. I am so grateful for the richness of relationships I have in my life now more than ever before. To my family and friends (you know who you are), I just want to say to you: I love and appreciate you!




10. Enjoy regular physical activity

Finding exercise or physical activity that you enjoy is the key to keeping active and working towards a regular fitness routine. Our bodies are made to move and all you need to do is start moving more and more often! You can read here for more of my thoughts on exercise and here for an explanation of how much exercise is enough. My weekly exercise regime includes running, walking and Pilates for strength, stretching and cardiovascular exercise, but you may find that by doing more incidental exercise, such as taking the stairs instead of the lift, you start to become fitter, stronger and healthier every day. 

11. Find work you love

There are many aspects of life that nourish us other than food and a fulfilling career is one of them. Finding work we love requires us to follow our hearts, dreams and desires, and leave behind the misconception that success and happiness is wrapped up in fame and fortune. Yes, it's about taking risks, but if you're not taking steps to change your life, your life won't change. Finding work that you love may look like cutting back on your work hours to spend more time on creative projects, doing some online study, or starting your own business. Whatever it looks like, know that by doing what you love, you are on your way to better health and a more fulfilling life. 

12. Develop a spiritual practice

We are spiritual beings. And we need spiritual nourishment. For me, as a Christian, I am nourished by being in relationship with the living God, who made a way for me to be healed spiritually and come to Him through His Son, Jesus Christ. God is the One who quenches my spiritual thirst with His rivers of living water. He is for me, He loves me, He is always with me. My hope and my trust are in Him, and I know that as I turn to Him, He works all things in my life together for my good. He gives me peace and joy. He nourishes me. My relationship with God and my church family at Planetshakers has been an important step on my journey to better health. Perhaps developing a spiritual practice will help you on your way too!

May you be blessed on your journey to better health as you follow these steps and live your best life! xx


My gorgeous cousin and I at St Andrews Market, the best hippie market in Melbourne! I'm very excited to be going on an adventure to Western Australia tomorrow to spend the week with my beloved cousin!