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Some of you may know that I discovered my path to wellness through my experience with infertility

This painful experience became my gift, the catalyst which ignited my incredible passion for wholefoods, cooking from scratch, and food as medicine.

From deep in my heart I felt the privilege of being in charge of nourishing my children and raising them to love real food. Of giving them the best chance to thrive and be well throughout their lives.

Before long I felt called to share my passion and knowledge beyond my family. I formalised my education by studying to be a health coach and my blog and business with it’s various offerings came to life and became the vehicle from which I helped other busy mums to raise happy, healthy children. 

My message revolved around the power of wholefoods, techniques to combat fussy eating, the dangers of additives, sugar and processed, packaged foods. I educated about ‘bliss points’, the corruption of the food industry and food marketing.

All the while I remained vigilant about the foods that could and couldn’t be eaten by my own children.

Until it backfired. 

Until I discovered my kids were hiding particular foods from me.

Until my daughter would throw empty packets of Tiny Teddies wrappers deep into the bin while glancing guiltily in my direction in case she were caught. 

Until we found our son, who said he was meeting a friend to play soccer at the park, on his own at the park with a slushie from McDonalds.

This was my wake up call.

Though motivated by only the best of intentions by wanting the best health I could offer my family, through the over-emphasis of ideals around food and a dogmatic approach, I had unwittingly created pressure, shame,  fear and guilt around food. 

Which was the LAST thing I ever wanted, because what a slippery slope it can be to dysfunctional eating and food disorders. 

I have spent the last two years unravelling what I created.

Initially it proved to be confronting. Letting go of old beliefs and fears was challenging.

But this year I have finally found my stride.

No more lectures about food choices.

No judgement around any type of food.

No more food labels.

No more, “good food”, “bad food”, “junk food”, “everyday food”, “sometimes food” …

Food is just food.

All foods can be incorporated as part of a healthy diet.

I have been releasing my kids from food pressure and food restriction, allowing them freedom in their own choices.

As a result they are much more relaxed and eating much more intuitively rather than by a set of rules.

2018 was the year when I began to trust that my children would carry the healthy foundations I had set up at home throughout their lives and I stopped fearing the negative effects of certain types of food. 

While I still 100% believe in the power of food to prevent illness and disease, in helping our children flourish mentally and physically – allowing them to adapt, lead, think, create and change, we also celebrate food as fun, connection, memories, happiness, smiles and excitement.

I now believe that without a good pinch of joy, good nutrition will allude us all.  

I’ll admit, I’m still a work in progress. Seeing kids choose soft drinks still pains me, but with each deep breath I am able to remind myself to focus on the bigger picture.

Bren x

  • Free Breakfast Recipe eBook
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Today I celebrate my last birthday of my 40’s.

While most of my 30’s was consumed with the craziness of babies and dealing with post natal depression, insomnia and anxiety that came along for the ride. All the while I managed to nurture my kids as they grew into toddlers, then school-age children (boy didn’t that go fast!).

My 40s on the other hand have allowed for more time for personal growth and reflection.
My kids are now teenagers, and while I remain ever-present for them, their growing independence has allowed me the space to become more self aware and I realise in my 40’s I’m happier being me despite the changes in how my body looks, the greying hair, the extra wrinkles and the perimenopause symptoms (!)

 I also appreciate being alone with myself and I understand myself better. I care less about what people think of me, if they don’t like me, it’s their problem not mine, and generally feel more confident within myself which makes me feel more powerful.
I am blessed with a wide friendship group, but have learnt that friendships change over time. Sometimes they have an expiration date and fizzle away. And that’s OK. But I can now recognise the handful of besties who will always, always have my back. Even if I don’t speak to them all that often, because well #life, I know they’re there as I am for them.
I have learnt to cherish the deep scars from events in my life that were difficult or traumatic. They somehow remind me I’m alive and have gifted me my biggest life lessons.
As I travel through my 40’s, love, peace and harmony are what I crave. I have no interest in being sucked into someone else’s drama, so I’ve become ace at creating boundaries : )
The big one though, is having time for self care and slowly but surely getting better at the art of graciously saying “no” AND not feeling guilty about saying it.

As my children grow older and I can feel their inevitable and natural separation, I realise that nothing is more important to me than them and our precious family unit.

My big goal in life is to stay connected to them. So I’m conscious of making beautiful memories with them, to be present in their lives everyday, and ensure that I look after my health so as I grow older I can keep up with them, show up for them, stay well for them.

Onwards and upwards.

Watch out 50, here I come!

One of the ways I address my health is by doing a deep cleanse around spring to feel ready for summer with a reset of the mind, body and soul. Right now we are offering a Break Through! Signature Cleanse Summer Special available for a short time only! All the recipes are absolutely bursting with nutrients and flavour and are antioxidant-rich and anti-inflammatory, which makes them super powerful and helps with weight management, balancing hormones, reducing cravings and feeling fantastic in a body you love. Find out more here.

Brenda x

Grab your FREE copy of my 'CALM YOUR CORTISOL' recipe book to soothe your cortisol and start your journey to high energy, fast metabolism, and feeling like yourself again!

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Need to drink more water? There’s an app for that!

Need to cut down phone time? There’s an app for that!

Since compiling this list I’m convinced there’s an app to address virtually every aspect of self-care!

No matter what your definition of self care, whether it be…

Taking 5 minutes to focus on your breath each day.

Meeting a friend for coffee.

Enjoying a regular pampering session.

Whatever decisions, actions and intentions helps to refuel your mind, body, soul just make sure you prioritise them because life is tough, and looking after your wellbeing is paramount.

Using apps is an easy, convenient, and affordable way to boost your mental and emotional health. 

Below are some favourites I researched and as voted by you! 

18 of the Best Self-Care Apps you need to try

1.Insight Timer

They have a free version and it has many different options for mediation styles, depending on what you may need that day. I personally recommend listening to Sarah Blondin.


This one is definitely one of the most popular meditation apps around. It’s meditation made simple in just a few minutes per day. It also teaches you how to apply mindful techniques in different areas of your life.  It has a free 10-day basic series pack.


Vent is a social network for people to express their feelings and connect with people who care. 


A daily inspiration drop to brighten up your day. Who doesn’t need a bit of that?


Best described as a mobile life or mood/habit tracking journal., Daylio allows you to keep a private diary without having to type a single line. … You can also add notes and keep an old school diary. Free to download. 


A great app for mediation and sleep. Perfect for those anxious, monkey minds who find it hard to fall asleep at night and need some help to switch off.  There’s a couple of us at least in this house. Has a free trial.


Habitica is a free habit-building and productivity app that treats your real life like a game. With in-game rewards and punishments to motivate you and a strong social network to inspire you, the aim is to help you achieve your goals to become fit, healthy and happy. Love this idea.


MoodSpace is a great app for mental health. It aims to create a self-help space where you have the opportunity to experiment with different treatment methods, in the form of interactive mood workouts, to see what works for you. 

These mood workouts are designed as short, habit building, self-help exercises that can be completed on your phone, at any time you choose and every workout is based on the latest research into depression treatments.

The Three Clouds (daily gratitude journal), Mindful Meditation and the Thought Diary (which challenges difficult thoughts) are popular activities.


Down Dog is a free guided yoga app, providing a studio-like yoga experience in the comfort of your home and which fits perfectly with any schedule.

Each time you practice, Down Dog creates a brand new vinyasa yoga sequence so you won’t have to do the same routine over and over again. 


Offers an easy solution to fitness with guided workouts for any schedule, has personalised plans with useful guidelines for strength , cardio, yoga and stretch training, you can select a focused workout from within that category.  Offers a fun and effective way to fit in a workout on busy days or for the gymophobes amongst us.

11.J & J Official 7 minute app

Designed by an exercise physiologist and based on science-backed routine called interval training, combines aerobics and cardio for a great session you can do at home. Short workouts that get your heart racing.


A free unique journaling app that captures your thoughts, moods, interests and habits. Then prompts reflection and insight to help you make personal discoveries


This app, created by a clinical psychologist from Stanford University, makes mental health accessible to everyone. It helps people examine how they react to challenging situations and to think through them with step-by-step guidance using methods from Cognitive Behavioral Therapy (CBT).


Powered by the science of games, positive psychology and behaviour change, Superbetter is designed to increase your resilience and optimism and help you overcome difficult obstacles.

You’ll be challenged to complete different wellness tasks each day in the form of a game. SuperBetter takes a holistic approach to help with depression, anxiety, chronic illness or pain, and PTSD. Plus, it covers a wide range of topics including divorce, workplace issues, grief, and more.


Space is the perfect app to help you break your phone addiction and find your phone/life balance. 

If you find your phone use to be disruptive and distracting you from people and things that are most important to you, this app is for you. 

16.Plant Nanny

Plant Nanny is a simple, cute little app that reminds you to drink water. Combining health with fun to remind you to drink water regularly.

17.Grateful: A Gratitude Journal

This app was created based off of research from Harvard Medical School that shows the link between gratitude and improved health and emotions. By posting daily journal entries in the app, you’ll practice gratitude daily and get the pick-me-up you need whenever you’re having a rough day.


Allowing you to express yourself and to listen others during tough times. A safe space to vent anything without judgement from the understanding community.

And while the extra suggestions below aren’t apps, they are some pretty powerful  self -care tools.


Break Through! Signature Cleanse

I created this program with Naturopath Naomi Judge to help women reset their hormones, get off the blood sugar rollercoaster, reduce inflammation, improve digestion and feel fantastic in a body they love!

A great way to increase energy and transform your body from the inside out by focusing on YOU. Check out our awesome summer special.


Yoga with Adrienne

Free yoga videos on her website or YouTube. The yoga sessions are very manageable, around 30 minutes. Each day, there’s a theme, starting with practicing ease, practicing intention and so on.


Red Table Talk

Jada Pinkett Smith, her daughter Willow, and mother Adrienne – three generations of women open their home for a series of candid conversations with family and friends. 


You Feel Like Shit

This game is designed to help you get through your busy day. It’s basically an interactive flowchart to help you practice self care. 

Do Nothing for Two Minutes

The name says it all.



The Live Awake podcast helps bring you back to your grounded centre through reflection and guided meditation.


Have you used any of these apps? Do you have any other faves I can add to the list?

Just let me know in the comments.

Please go ahead and share this post and spread the self-care message and remember …

“the only person who can pull me down is myself, and I’m not going to let myself pull me down anymore.” – C. JoyBell C.

Bren x

Grab your FREE copy of my 'CALM YOUR CORTISOL' recipe book to soothe your cortisol and start your journey to high energy, fast metabolism, and feeling like yourself again!

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“Home. The biggest problem with the home is that it used to be the heart of passing on food culture, which made our society. That is not happening anymore.” Jamie Oliver

There is no doubt there is a real loss of cooking skills amongst our generation and as a result, our own children’s generation.

The busier life gets, the more we rely on processed packaged foods to get us by.

Which not only means we are missing out on nourishing our families properly, but also that we are slowly losing the art of cooking simple, delicious meals from scratch and passing this lifelong skill onto our children.

In 1984 we made 72 percent of our dinners from scratch, but by 2008 that number dropped to 57 percent …

What will happen with cooking in the future?

And all the while obesity is on the rise. And increasingly, we are seeing more illness and disease creeping in earlier and earlier with our children.

Getting kids in the kitchen goes a long way to improving children’s health and wellbeing both now and in the future.

I would love to see cooking classes become compulsory again in high schools, and I am thrilled my son has elected to do food tech at high school as he delights in food creation, presentation and eating! 

In fact, all that time in the kitchen with me has meant my kids have turned out to be a massive help when it comes to cooking, often helping out with all the meals of the day which substantially lightens my load. We have a good time in the kitchen together too.

The school holiday’s provide a great opportunity to embrace your kids in the kitchen so why not give it a go with this round up of the best healthy recipes to make with your kids these school holidays. 

By teaching your kids to cook you’ll also be …

  • boosting their maths and science skills
  • fostering their social skills
  • teaching them about healthy food and good eating habits
  • building responsibility and independence
  • creating great memories and conversation
  • improving their reading and comprehension
  • taking inadvertent steps to unfuss their fussy eating
  • and learning a skill that will benefit them for life by keeping them well and happy, and will also one day pass this skill on to their own children

Here’s to our budding chefs changing the future of health and well being.

Let’s get their health back on track.

Bren x

  • Free Breakfast Recipe eBook
    As far as breakfast cereal goes, I always say, “you may as well eat the box’, it’s probably more nutritious than what’s inside! Here are 5 things to think about before you reach for the boxed cereal in the supermarket.
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Want to know what my most popular recipes were over the last couple of years?

People love the crap out of these recipes it would seem! 

Some I had entirely forgotten about to be honest, happens when you have a blog choc-ful of recipes! 

And a couple which I found, well, surprising! 

In order of popularity, here we go …

  1. Healthy Anzac Biscuits

2. Cauliflower and Potato Soup

3. Date and Cinnamon Muffins 

4. Notella, A Healthy Chocolate Spread

5. Crispy Chicken with Garlicky Potato Cream Sauce

6. 5 minute Apple Cinnamon Bliss Balls 

7. My Favourite Homemade Granola

8. Brenda’s Big Batch Bircher Muesli

9. 17 Sweet and Easy School Lunchbox Recipes

10. Apple Crumble Slice

11. Creamy Cauliflower and Bacon Bake

12. Spinach and Cheese Triangles

13. Oat, Seed and Date Bars

14. Chicken, Leek and Mushroom Pie

15. Spelt and Buckwheat Pancakes

16. Jam Drops

17. Chewy Choc-Banana Cookies

18. Pumpkin and Root Vegetable Soup

19. Cardamon Spice Cake

20. Savoury Lunchbox Ideas

Is one of your faves listed above?

If not, what are some of your favourite recipes from my blog?

While you’re here, check out my free breakfast ebook below. The recipes will be sure to make your morning’s shine! 

  • Free Breakfast Recipe eBook
    As far as breakfast cereal goes, I always say, “you may as well eat the box’, it’s probably more nutritious than what’s inside! Here are 5 things to think about before you reach for the boxed cereal in the supermarket.
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I’ve lost count of the amount of times I have visited the beautiful Blue Mountains. There’s good reason it’s one of my favourite short break destinations.

When the urge to slow down takes over, to reconnect with my family and nature, to feed my soul, the Blue Mountains call.

In less than a two hour drive from Sydney you are completely transported to another place and experience.

Here’s a list of the satisfying things we got up to on our recent family short break.


On previous visits we’ve have stayed in all sorts of places from Parklands, to Fairmont Resort, to quaint little cottages. This visit we stayed in a gorgeous 1920’s cottage, Evelyn Cottage, perfectly located in a quiet street near the heart  Katoomba and we absolutely loved it!

The house was characterful and tastefully furnished throughout. From the artwork, to the beautiful plants, to the luxurious bath, lovey linen and electric blankets …. No detail was spared! We really appreciated our little breakfast package and cheese and fruit platter. The coffee machine got a workout too!

Isn’t it gorgeous! 


Given I can’t get enough of the crisp, fresh air and mesmerising, serene scenery, our activities always centre around bush walks, preferably featuring waterfalls along the way. I can highly recommend these two breathtaking walks.

Wentworth Falls Undercliff-Overcliff Track

Three Sisters walk to Leura Cascades

On a tip from a friend, we paid a visit to the Logan Brae Orchards, in search of their renowned home-made apple pies, and where we also picked up a box of the most deliciously sweet and crispy apples. Tip: They only open weekends and get in early so you don’t miss out on their apple pies! 

Next visit to the Blue Mountains I think I’ll grab a Scenic World’s Unlimited Discovery Pass and check out The Scenic Skyway for the dizzying views, The Scenic Railway, The Scenic Cableway or take a wander along the The Scenic Walkway at the valley floor. 

We might also revisit the amazing Jenolan Caves too or maybe a spot of abseiling!


You really are spoilt for choice for fab eateries in the Blue Mountains. 

Before heading off for our big hike of the day, we enjoyed a satisfying and tasty breakfast at the cute Pomegranate Cafe in Katoomba.

For lunch, you could find us at one of two incredible bakeries –  Hominy in Katoomba (highly recommend the lentil and vegetable pie, custard tart, choc-hazelnut cake- everything really!)  and Bakehouse on Wentworth in Blackheath (just discovered this place, we all had the Tender Beef and Gravy pie and can’t wait to come back to taste more of their tempting offerings).

Then there was that irresistible Devonshire tea at The Carrington Hotel in Katoomba. What a pleasure and relief to come in from the cold and feast on these delicious scones surrounded by old-world charm in front of their fire.

For dinner on the first night we visited Leura Garage with our standout meals being the pizza, paella plus desserts (yep, that’s a Macadamia and Sticky Date Pudding I’m about to dip into!).

The second night we went for Modern Asian with a very relaxed vibe at Basil Nut Cafe and Restaurant where the food was sensational! I would highly recommend the Duck and Eggplant Curry pictured below!

Have you visited the Blue Mountains? What are your favourite things to do?

For other local Sydney short break ideas check out my review on the beautiful Hunter Valley here

Bren x

  • Free Breakfast Recipe eBook
    As far as breakfast cereal goes, I always say, “you may as well eat the box’, it’s probably more nutritious than what’s inside! Here are 5 things to think about before you reach for the boxed cereal in the supermarket.
    Download Now
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Are you overcommited?

Do you feel like burnt toast?

Do you always say YES?!

As women we are socialised to feel responsible for the feelings and well-being of those around us, pushing our own well-being and needs aside.

We’ve been brought up to be people pleasers and avoid conflict.

Remember your teachers who commend you for getting along with everyone in class?

Your own parents who smother you with love when you say yes to everything they’ve suggested?

From childhood we’re taught not to defy authority so ‘yes’ becomes engrained in us.

We want to please others so that we fit in, are well-considered and liked by our peers.

We say YES because …

We want to get along.

We want to be nice.

We don’t want to hurt other people’s feelings.

We worry that saying no will break our bonds.

We don’t want to feel disapproved of.

We don’t want to be rejected.

But saying all that YES is to our own detriment and can lead to our physical and emotional needs not being met, ultimately leading to resentment, stress and burnout.


For most of us it is very easy to say “yes”.

But for many of us, it’s just not so easy to say “no”.

Take it from me, saying no takes training, practice and time.

Practice saying no.

By taking pause and checking in with yourself and whether what you really want to say is ‘no’.

By listening to cues that it’s time to ease off (before you collapse like a house of cards).

Or if ‘no’ is too confronting what about “not right now”?

Or, “can I think about it and get back to you?”.

Feel the fear but make the change anyway.

At first you might feel like crap for saying no.

Eventually you will feel proud… and healthier because ‘no’ is the first step in saying ‘yes’ to you.

Remember, there will be plenty more opportunities to say yes!


If you’ve been saying YES too often, you might find your stress hormone, cortisol, is riding high!

This can become dangerous and lead to health issues like weight gain, sleep disorders, acne, sleep disorders and impaired immune system. 

Learn to Calm Your Cortisol by saying NO and by feeding your body these cortisol soothing recipes in my FREE CALM YOUR CORTISOL ebook  >>>>>>>>

Bren x

Grab your FREE copy of my 'CALM YOUR CORTISOL' recipe book to soothe your cortisol and start your journey to high energy, fast metabolism, and feeling like yourself again!

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“The difference between technology and slavery is that slaves are fully aware that they are not free” – Nassim Nicholas Talib

Guest Post by Dr. Elise Bialylew, Founder and host of Mindful in May.

With invisible umbilical cords connecting us to our devices 24/7, staying focused is becoming increasingly difficult. Our attention buzzes around with the restlessness of a mosquito, fluttering between emails, Facebook, Twitter and text messages.

Many of us are suffering from what Dr Edward Hallowell, a psychiatrist specialising in ADHD, calls ‘Attention Deficit Trait’. He describes it as ‘a condition induced by modern life, in which you’ve become so busy attending to so many inputs and outputs that you become increasingly distracted, irritable, impulsive, restless and, over the long term, underachieving’.

We need to reflect on our relationships with technology, not just for the sake of improving our productivity, but also in relation to our health.

Linda Stone, a technology thought leader and ex-Microsoft researcher discovered a condition she described as ‘email apnoea’, a pattern of breath-holding that occurs while emailing. It’s a condition similar to sleep apnoea, which causes disturbed breathing during sleep. The problem with holding your breath is that it activates your stress response, leading to increased cortisol levels that can have a negative effect on your health. So becoming more mindful of our relationship with technology is going to improve our general wellbeing as well as our focus.

As a society, the constant distraction of technology is also affecting the health and safety of children under our care. In 2007 the iPhone was released, and according to the US Centre for Disease Control and Prevention (CDC), over the following three years nonfatal injuries to children under five increased by twelve per cent.

Craig Palsson, professor of economics at Yale University, investigated whether there was a link between the two. In 2014 he published an alarming paper entitled ‘That Smarts! Smartphones and Child Injuries’, which revealed a connection: technology was increasingly distracting parents, and by extension impacting on the wellbeing of their children.

If we wish to remain healthy, happy and clear-minded, we need to upgrade our ‘inner technology’ to meet the demands of our increasingly complex, hyperconnected world. Mindfulness can significantly help with addictions ranging from smoking to social media, and it can help us manage the distractions and urges that constantly threaten our capacity to focus.

Take a moment to reflect on these questions to assess your level of addiction to social media. These are the same questions I used to ask many of my patients to determine whether they had addiction disorders, taken from a list of criteria in the Diagnostic Statistical Manual (DSM).

  • Are you are spending increasing amounts of time on social media and often longer than you intend to be using it?
  • Have you wanted to stop using social media but found you 
were unable to?
  • Do you spend a lot of time on social media?
  • Do you have strong urges or cravings to use social media that are hard to resist?
  • Do you repeatedly find that some of your major tasks or responsibilities are being interrupted by your social media
use (i.e. getting distracted when you should be working)?
  • Do you continue to use social media despite it having a negative impact on areas of your life (i.e. staying up late at night and not getting enough sleep, having a child or partner point out your use of social media, using social media while driving)?
  • Have you stopped or reduced doing things that you previously did (work, recreation or social) because of your social media use?
  • Do you use social media repeatedly even when it puts you or those around you in danger (i.e. while driving or in the playground with your child)?
  • Have you continued use of social media despite knowing 
that it’s causing problems in your life (either physical or psychological)?
  • Do you need to use social media more often to get a sense
 of satisfaction?
  • Do you feel withdrawal symptoms after being disconnected 
from social media that can be relieved by using it?

If you answered yes to two or three questions it is likely that you’re mildly addicted, four to five indicates a moderate addiction, and six to seven indicates a severe addiction.

If you suspect that you may be addicted to technology, try to bring more mindfulness to your relationship with it through these four steps which will help you start breaking the automatic habits that maintain the addiction. You can also join the MINDFUL IN MAY FREE 5-DAY CHALLENGE which will not only help you tame your technology addiction, but reduce stress, train your brain, find better focus, all in just 10 minutes per day! 

Set an intention

Set an intention around changing your behaviour in relation to technology and think about practical steps
 you can take to make it more difficult to access. Consider taking the social media apps off your phone, or commit to sleeping without your mobile in the bedroom (even for just a few nights to see what effect it has).


The next time you feel the urge to check social media, take a pause. Recognise that you are caught in craving. Count to ten before continuing to use it, as a way of interrupting the urge for long enough to allow it to naturally pass.


When we crave something, there’s often an uncomfortable emotion or feeling that’s present which we are trying 
to avoid. Take a moment to bring the attention to your body. Sense any emotions or feelings that are present (agitation, stress, loneliness, boredom). Once you identify the emotion, silently label it to yourself. This brings more mindful awareness to your current state and may lead you closer to the underlying issue that might be driving the urges.


Mindfulness allows you to consciously notice what is happening as it is happening – and pause before you act on your urges. In this way it helps disrupt automatic habits and addiction loops, and allows new habit pathways to form.

As technology develops exponentially, being mindful of our relationship with it is going to be the difference between being its slave or its master.


Elise Bialylew Bio: Elise Bialylew is bestselling author of, The Happiness Plan and founder of Mindful in May, the world’s largest online global mindfulness fundraising campaign that teaches thousands of people each year to meditate, while raising funds to build clean water projects in the developing world. A doctor trained in psychiatry, turned social entrepreneur and mindfulness expert, she’s passionate about supporting individuals and organisations to develop inner tools for greater wellbeing and flourishing, and offers workshops and training at The Mind Life Project. Her work has featured in the Huffington Post, New York Times, and on Australian Television.
  • Free Breakfast Recipe eBook
    As far as breakfast cereal goes, I always say, “you may as well eat the box’, it’s probably more nutritious than what’s inside! Here are 5 things to think about before you reach for the boxed cereal in the supermarket.
    Download Now
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When it comes to eating greens, it’s not all about kale (believe it or not!)

We all know that eating a diet rich in greens is one of the best things we can do for our health, and as long as we are eating them, we really can’t go wrong. But often we get stuck on just eating our faves, or what’s trending #kale.
So here’s a quick reminder of some super valuable greens which pack a powerful punch of nutrition, containing an array of vitamins and minerals which benefit our kids health enormously, as well as having wonderful cleansing and hormonal detoxing effects for those who might be experiencing symptoms like heavy periods, mood swings, anxiety, bloating, weight gain, skin issues, sore muscles and more.
Below I’m sharing a list of the Top 5 Greens in terms of nutrient density from the Centre of Disease Control and Prevention. Here we go:
1) Watercress – Is a close cousin to cabbage and rocket (arugula) and is the super star of all greens receiving a perfect nutrient density score of 100%!!  It’s delicate and peppery and can be added to your salads or smoothies, and because it’s a winter veg, it’s great to throw into your soups and pastas.

2) Chinese Cabbage – part of the cruciferous vegetable family and great for detoxing and reducing inflammation.  My kids love it in fried rice and it’s really yummy in salad 

3) Chard – Also known as Silverbeet or Swisse chard. In Australia we are mostly familiar with the Fordhook variety which has big white stems and large dark green leaves. Chard is full of anti oxidants and is great in salads, Spanikopita and curries.
4) Beet Greens –Don’t throw the leaves of your beets out! They are full of fibre and great for cleansing and are in fact more nutrient dense then the round beet itself! They are yummy in salads, lightly steamed and sautéed, and I also throw into smoothies.
5) Spinach – Rich in iron and so restores energy, increases vitality and improves the quality of the blood, and is wonderful for detoxifying. I love it chopped up in salads, added to soups like and smoothies.

Finally, by no means dismiss kale (15th on the list!) and it’s myriad of benefits. I personally love it in my green smoothies, stir fries and scrambled eggs,  and the whole family loves it as Crunchy Kale Chips 

Best wishes,
Brenda x

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