Better For You Butter Chicken

Serves 6-8Ingredients:1 tbsp. olive oil• 1 brown onion, finely chopped• 2-3 garlic cloves, crushed• 3 cm piece fresh ginger, peeled and grated• 1 cinnamon stick• 2 tsp garam marsala• 1 tsp ground coriander• 1 tsp smoked paprika• 1 tsp ground cumin• 1 tsp ground turmeric• ½ tsp dried chilli flakes• 1kg chicken breast fillets, cut into 4cm pieces• 400g butternut pumpkin, peeled and cut into 2cm pieces• 2 cups chicken stock (low salt)• ¼ cup...


Building your Immunity

Your Immune System Marches On Its Stomach Like any fighting force, the immune system marches on its stomach. It needs good, regular nutrition to stay strong if it is to offer protection from various illnesses. If you are restricting your food intake, don’t eat the recommended 5+ vegetables per day then you could have lower levels of the key nutrients your body needs to maintain your immune system. So have a think about what you are eating...

Nereda Merrin

Your Waist Line Matters, A LOT!

As we age our waistline has a frustrating tendency to increase. This happens to almost everyone as a result of changing hormones, lifestyle and genetics. However, this belly bulge becomes a health concern at a certain point, even for those who aren’t overweight or obese by other measures. For men, a waist circumference of 94cm or more means you have an increased risk of chronic disease and death. Measuring 102cm or more means a greatly increased...


Health Hacks: 4 Types of Exercise Essential for Women in Mid-Life

Over the decades what we need to feel strong, flexible and confident changes. So what are the essentials that we need to include in our daily excise to ensure we're in the best health possible to enjoy the decades to come.Listen to an outline below or read the blog post here.


4 types of Exercise Essential for Women in Mid-life

We’ve all heard about the importance of exercise but through various life stages what we enjoy and what we need, changes. Gone are the days of step aerobics and you may find that you no longer have the same energy for exercise as you had in your thirties. Your forties are often a juggle of career and family responsibilities, and regular exercise just keeps slipping down the priority list. Now in your forties and fifties, with...


Boost your confidence with Good Posture

We know that body language experts have shown that there is a connection good posture and confidence. Not only the confidence that people have in us but more importantly, the confidence that we have in ourselves. The way we hold ourselves projects a message to others, particularly in those important first few minutes when we are keen to make a good initial impression, did you know that it also has a huge impact on our overall...


Health Hacks: Nereda’s Top Tip to Manage Treats

We are excited to share with you a game changer Health Hack from Nereda, our fabulous Nutritionist. While we all know it's important to eat well, denying yourself occasional treats just makes you miserable. On the flip side, how do we maintain portion control? Just listen to Nereda's top tip and you'll enjoy an easy solution. Listen here for 2 minutes that will make eating well that much easier...


Cinnamon Spelt Pancakes With Mango and Yoghurt

Serves 2 serves Ingredients: Pancakes • 2 cups wholemeal spelt flour • 1 tbsp. baking powder • 2 tsp cinnamon • ½ tsp salt • 1 ¾ cups milk (of choice) • 1 tsp vanilla extract • 2 eggs Everything Else • 2 mangos, diced into small cubes • 4 tbsp. natural or Greek yoghurt • Maple syrup, for drizzling Method: • Combine all dry ingredients in one bowl. • Combine all the wet ingredients in one bowl. Whisk together. • Combine wet and dry ingredients together, whisk gently until fully incorporated....


Nereda’s Bolognaise With Pulse Pasta or Zoodles

Serves 12 serves (3 x 4 person meals) Ingredients: • 500g lean organic beef mince • 400g brown lentils, drained and rinsed • 1 large brown onion, finely chopped • 2 garlic cloves, crushed • 2 tsp dried oregano leaves • 1 tbsp worchestershire sauce • 3 large carrots, grated • 3 large zucchinis, grated • 2 celery stalks, trimmed and finely chopped • 1 eggplant, finely chopped • 2 x 400g cans diced tomatoes • 500ml tomato passata • 1 cup beef stock / bone broth (salt-reduced or...


Health Hacks: Mindful Eating

We love working closely with a Nereda, a popular, practical and knowledgeable, local Nutritionist. We all have a pretty good idea of basic nutrition and what we should do, putting it into practice in an easy to follow way is quite something else. That's why we love Nereda's tips. Listen here for 2 minutes that will make eating well that much easier...