Chickpea “Tuna Mayo” Recipe

The Thrive & Shine Chickpea “Tuna Mayo”

I’ve seen this recipe all over social media so I thought I would give it a try, and it really was yummy. 

I altered it slightly because I didn’t have any plant based mayo on hand so I made up my own version and it really works for me. 
The ingredients are simple and healthy.

The Recipe

1 tin of chickpeas
1 tablespoon tahini
1 teaspoon honey
1 teaspoon lemon juice
1 teaspoon olive or flax oil
1 cup cucumber
1 cup tomatoes
1/2 cup coriander (cilantro)
Pinch salt and pepper

If you like chunky pieces then mash the chickpeas with a potato masher.
Mix the tahini, honey, lemon juice and oil together and pour over the chickpeas. 
Mix together well. 
Chop the cucumber, tomatoes and coriander and add it to the chickpeas. 
Mix them well together. 
Add the salt and pepper to taste. 

If you like it smoother then mix the chickpeas, honey, tahini, oil and lemon juice together in a food processor. 
Chop up your tomatoes, cucumber and coriander and add them to the chickpeas. 
Add the salt and pepper to taste. 

If you usually like yours more ‘mayonnaisy’ then adjust the liquid ingredients to your taste. 

Don’t like coriander? Add basil instead. 

You can have this with salads, or on a healthy gluten free bread. 

Chickpea ‘Tuna-Mayo’

How Is Being Unwell Serving You?

Have you been trying to heal your body of whatever ailment you are plagued with, only to revert back to being unwell again?

You just don’t seem to be able to get over it and move on? 

Do you offload to friends and family and perhaps even on forums about how bad, tired or ill you’re feeling? 

Do they give you a lot of attention and sympathize with you a lot? 

Have you actually become well and then you stopped getting attention from loved ones because they didn’t have to look after you any more?

What I want to ask you is; how is being unwell serving you? 

This may sound like a weird question to ask because I’m sure you would think that everyone would want to be well.
I thought so too but my first nutrition teacher said she had clients who would get well and then end up getting ill again. 
She realised that after her clients had healed they were not getting the attention from everyone anymore and reverted back to being unwell. They had an identity linked to their sickness. 

If this is you that is ok. 
Not everyone wants to be well.

There is a lot of uncertainty around being well, a life of unknown possibilities which can be scary. 

So what I would like to ask you now is, what need is being met when the people around you are giving you a lot of attention?

Are you lonely and looking for some kind attention?
Are you extra hard on yourself and have a lot of negative self talk? Being ill gives you the support and encouragement from others that you can’t give to yourself?
Is there certainty in being ill? You always know what to expect in your day to day life such as pain and discomfort.
If you were to be well would you have to work or change careers which is too scary for you? Would you have to ‘put yourself out there’ instead of hiding away from the world?
Do you think that you will lose your friends if you stop eating and drinking and living their lifestyle?

Remember this is ok, we all go at our own pace in life. 

Ask yourself these questions:
How is being unwell serving me? 
What need is being met by being unwell?
What do I need to give to myself instead of searching for it from others?
What would my life look like if I were to be well again?
What could I achieve if I was well and healthy?
Who would I be if I was well? How would I act, walk and talk? 

Really dive into these questions. Write the answers out in your journal. 
Feel how it would feel to be well again. 
Feel the joy and success of life because you knew what you needed and you gave it to yourself.

I offer 1:1 individual sessions as well as 3 month and 6 months coaching programs should you wish to dive deeper into your health and wellness. 

What are your Love Languages?

Why is it beneficial to know your love language/s?

We all express our love in different ways.
Once you are aware of the way you express it, it can really benefit you and the people around you. 

Romantic relationships can be challenging and anything that will help to make things easier is always welcome.
But it doesn’t only help in romantic relationships, it can help with friendships, in the work space and with your children and family.

What are love languages? 

Love languages are the ways in which you show your love for another person.
It shows that you respect others, such as people in your work space. 
They are also ways in which you would like to receive love. 

When you know how you like to give and receive love you are able to communicate this to your partner. They will know how you feel loved and make you feel special.
It sounds unromantic, but this can be the missing link that you need to make your relationship successful. Imagine you keep doing your love language for your partner but they do not get as much meaning out of it as you do. You could feel defeated.
You could wonder why they do not appreciate everything you do for them and start to feel resentful. 
Just remember, these are not tools for manipulating people to do something for you or to like you. 

The Love Languages:

  • Acts of Service – You like to do things for your loved ones such as making tea or coffee for them, loading the dishwasher, taking over from the other person when they are tired. These things you do willingly and not because you have to do them. It makes you feel happy that you are helping. You love it when your partner runs errands for you or does a chore without being asked.
  • Quality Time – You enjoy personal time and attention with the special people or person in your life. It can be something as simple as wanting your partner to come shopping with you, to snuggle on the couch chatting, or to go and exercise together.
  • Physical Touch – You love hugs and kisses and to be close to your loved ones. You likely often touch their hair or face or put your arm around someone. You love to receive this too. With friends you could just touch their arm while chatting with them.
  • Words Of Affirmation – You enjoy it when someone tells you they are proud of you, or that you did a good job with something, it boosts you where you want to do more. You feel very loved and filled with confidence when your partner tells you that you look attractive. You will very often be giving words of encouragement to others too.
  • Receiving and Giving Gifts – You absolutely love giving gifts to people, big or small. It lights you up seeing them with the gift you picked out for them.
    You feel loved when your partner picks out gifts for you and you can’t wait to see what they got you for your birthday. 

You could have 1 or 2 primary love languages with a third close behind. All of these expressions of love are important to you. 

Perhaps you know what yours is already by just observing yourself. Observe your partner and see if you can work out what theirs is. 

Once you know what yours is, figure out if it is genuine or if it is a people pleasing, survival mechanism that you learned in childhood to keep the peace.

There are many love language quizzes online, click here to try them out.

Why Does Health Seem To Be So Confusing?

I know there are many people who have been ‘trying everything’ for years and still haven’t reached their health goals. 

I can understand, it is really confusing out there. There are so many diets which are so restrictive that by the time you’re done you can’t wait to get back to ‘normal’ life. All the work you put in to get healthy, lose weight or detox goes out the window in only a couple days. 

Maybe all these corporations (the ones that create our genetically modified foods – also called GMO, bio technology, biotech seeds, genetic engineering and transgenic crops, which are not beneficial for us, the pharmaceutical corporations and our governments), just want us to be confused and sick, who knows, maybe they all work together?

It seems like if they really cared and wanted us healthy they would not allow any fast food, junk food or soda companies to advertise and sell their products. They would ban smoking, and educate us on how bad consuming all these foods and drinks are for us. They would subsidize fruits and vegetables so that everyone could afford them. 

But they don’t.

They let us consume all of this and still advertise more unhealthy drugs to sort out the ailments, which have side effects that require you to take more drugs (do yourself a favour and read the side effects of your current pharmaceutical drugs). 
So the corporations get richer and the sick get sicker and are more confused and frustrated with no health in sight. 

I want you to know that you don’t have to be sick. 

My body was not well. I didn’t know that my body had the ability to heal because no one told me that it could. I thought I was going to have to live with painful joints, insomnia, digestive problems, eczema, acne and bloating (and these would probably have developed into more severe issues) for the rest of my life.
I went to doctors who didn’t know what was wrong with me, and as it turned out I was really acidic and all I needed to do was change my lifestyle. 

I followed the nudges that were answers to my questions. It might sound weird but each step appeared in front of me and I just followed the trail. 

I want you to know that you have the power to reclaim your health.

You can take back the responsibility to keep you and your family healthy instead of leaving it up to the big corps.

What suggestions or nuggets of information have appeared in answer to your questions?
Have you been listening? 

For me it was when I lived in London and was told that I should quit dairy. It was sort of indirectly through a colleague who’s mother had just been diagnosed with breast cancer and her oncologist told her she should stay away from dairy. This was ridiculous to me because I consumed so much of it and had always been told how good it was for me. 
She would show me just how much dairy is in everything we consume, in take away meals, ready made meals in the shops and in restaurant meals. 

I was willing to give it a try because I was tired of feeling sick and sore and could always add it back in again if nothing happened. 
And of course within the space of a couple of weeks my skin started to clear up which was enough motivation for me to keep going. 
I happened to hear about a well known nutritionist in the UK and followed a lot of what she suggested, and life started to feel better. Each year I could feel myself getting better as the more I learned the more nutrients I put into my body. 

The reason there are so many diets is because each one has worked for the person promoting them (provided they are not just doing it for a ‘get rich quick scheme’).

For me it turned out to be a plant based diet, with lots of fruit and vegetables and little to no junk or processed food. Animal products would make me constipated. And now I absolutely love to eat the way I eat and how it makes me feel. 

Something to remember is that most, if not all of these diets recommend all these similarities; cut out junk food, crisps, pastries, processed food, sodas, limit coffee and alcohol intake, quit smoking.
Add in more filtered or spring water, reduce or cut out gluten and dairy.
Eat more fruit and vegetables and more leafy greens.  
Get out into nature where you can. 
Limit your consumption of the mainstream news, all it really seems to be is bad news, and bad news makes us anxious. 

Also remember that it has taken you how many years to get to the point that you are now?
Trying something for just 4 weeks and not seeing results does not mean that it is not working. It just means that you need to be patient with your body to reverse what you have been doing to it for so many years. It didn’t happen overnight, your body was sending you messages like constipation and headaches, skin issues, etc but instead of getting to the cause we pop a pill.

Find out what works for you.

Be consistent and persistent and keep your end goal in mind.  

I wish for you amazing health!

If you would like guidance to find out what does work for you please Contact me and we can go on this journey together. 

Did you know that your body loves you?

Did you know that your body loves you?

Every moment of every day it is working hard to keep you alive, to keep you functioning as best it can. 

It is sorting through all the food and drinks you consume.

It’s filtering the toxins from the atmosphere, the toxins from the ‘body care products’ you use, the alcohol and cigarettes, radiation and more.

It is filtering the adrenaline from your system from being constantly stressed. 

Your beautiful body is digesting the food and utilising what it can to help you thrive. 

How are you going to show your body love in order to help it function optimally? 

What foods are you going to eat? 
What natural body and house hold products are you going to start using?
How are you going to manage your stress? 
How are you going to up-level your nutrition to up-level your health? 

When your body gets more nutrients and less toxins it has more time to focus on healing you.

Challenge yourself to eat at least one very healthy meal each day, or if you do already, have another healthy meal each day. 

Watch less news and spend more time in nature. 
Have fun with your kids to help you de-stress.
Thank your body for what it does for you. 
Show your self and your body some love. 

Ask yourself “what would someone who loves their body do?”

Why Is Too Much Salt Bad For Our Hearts?

According to the American Heart Association (AHA), heart disease has been the leading cause of death in the western world for the last 2 decades (that’s as far back as I checked), including this year, even with the pandemic (as it currently stands). And the number of people dying from heart disease is increasing each year.  
To top it off, at least 7 of the top 10 causes of death in the western world are from lifestyle related diseases. 

There are a number of contributing lifestyle factors, however salt is the one I want to focus on. 

The average American eats about 3,400 milligrams sodium a day. The AHA recommends no more than 2300mg of salt per day, “moving toward an ideal limit of no more than 1500mg per day for most adults. Because the average American eats so much excess sodium, even cutting back by 1,000 milligrams a day can significantly improve blood pressure and heart health.”

If you research the amount of sodium in most take away meals it is anywhere from 1000mg – 2000mg for a burger depending on how many extra are on it, such as cheese and bacon. Chips are an extra 100mg – 300mg depending on the size, add in some more for those who like it extra salty along with tomato sauce/ketchup. 

One slice of pizza can have 145mg – 500mg depending on the toppings. 

One of the so called ‘healthy’ franchises has more sodium in their wraps (2222mg to be exact) than some of the leading burger chains have in their unhealthy burgers. 

So why is salt in larger amounts bad for us? 

The problem is that salt, along with sugar is really tasty. And mixed together they are really delicious. Even our pets start to enjoy these foods too much. 
Which means we want it in large quantities. 
When we taste salads or fruits they can seem quite bland because our taste buds desire the sugary and salty foods. 

Too much salt can dehydrate your body, which then causes the blood to thicken. When the blood is thick it makes it really hard for your heart to pump the blood throughout the body, causing high blood pressure. 
For some people the extra sodium causes the body to retain water which is also a strain on the heart to pump blood around the extra weight. 
Excess salt has been linked to hypertension which is a risk for heart disease.
Too much sodium can increase your risk of stroke, heart failure and kidney disease. 

Some people are too busy to prepare food for themselves so they eat out, have takeaways or microwave meals daily. These are filled with salt. 
Add to this a few cups of coffee, some sodas and very little water and you end up with chronic dehydration.

The good news is that heart disease, kidney disease and a number of the other diseases are lifestyle related diseases. Which means they can be reduced and maybe even reversed by changing your lifestyle significantly.

One way you can do this is by reducing your salt intake. Make your own home cooked meals with less salt. When you go to a restaurant be conscious of the meal you are choosing. Try to avoid fast food meals or ask for the lowest sodium meals they have. 
And watch out for salads and wraps as they sometimes have more salt than the other meals!
Drink more water to keep yourself hydrated, and add in some lemon for more alkalizing and hydrating minerals. Consume celery which has natural sodium that our bodies know how to process properly. 
Try healthy salt alternatives such as sea salt rather than standard table salt, but make sure to limit your intake. 
Cook with dried or fresh herbs and spices to season your food. 
Use celery salt (I make my own by dehydrating the celery and powdering it up)
Powdered sea vegetables are a lovely way to add a salty flavour to dishes. 

Your taste buds will adjust and your body will thank you!

References:
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/how-much-sodium-should-i-eat-per-day
https://www.heart.org/en/healthy-living/healthy-eating/eat-smart/sodium/sodium-sources
https://www.who.int/news/item/09-12-2020-who-reveals-leading-causes-of-death-and-disability-worldwide-2000-2019
https://www.healthline.com/health/leading-causes-of-death
https://usafacts.org/articles/top-causes-death-united-states-heart-disease-cancer-and-covid-19/
https://draxe.com/nutrition/salt-substitute/
https://www.who.int/news-room/fact-sheets/detail/the-top-10-causes-of-death
https://www.forbes.com/sites/niallmccarthy/2020/12/11/the-worlds-leading-causes-of-death-in-2019-infographic/?sh=4ad82276db34
https://www.cdc.gov/nchs/fastats/leading-causes-of-death.htm
https://www.webmd.com/hypertension-high-blood-pressure/news/20150313/salt-may-be-bad-for-more-than-your-blood-pressure
https://www.medicalnewstoday.com/articles/146677#effects

Healthy Tips This Festive Season

What a year! 
This is possibly one of the weirdest festive season you’ve ever experienced, to top off one of the weirdest years ever. Restrictions, limitations and uncertainty.
Add to that the usual festive season frustrations of over indulging, interacting with family members and dealing with stress. 
So enjoy yourself as much as possible, enjoy your family and enjoy your food. 

Here are a few little ideas to keep you comfortable and manage your stress. 

  • Keep hydrated. Drink as much lemon water as you can to flush out any of the extra toxins that you are taking in. 
  • Start your day with something healthy such as a fruit platter, or a smoothie or smoothie bowl filled with delicious fruits and superfoods. 
  • If you’re eating foods that you don’t usually eat, or you’re eating a lot more than you would usually eat take digestive enzymes to help break down the food.
  • Take green powder supplements such as barley grass juice powder, wheatgrass powder, moringa powder and spirulina to detox your cells and keep you alkalised. 
  • Try to keep portion sizes normal, and when your body say it is full stop eating. 
  • Drink herbal teas such as peppermint and ginger to ease digestion, chamomile for calming and nettle for cleansing the liver. 
  • Spend some time in nature if that is possible for you. Nature has an amazing way of calming our nervous system.
  • Find some meditations online to re-centre yourself and to bring you back to a state of calm. 
  • Be appreciative of the family members and friends you are with even if they are ‘working on your nerves’. 
  • Take zeolites or bentonite clay at night before you go to bed to remove toxins from your body. Zeolites help to ease digestive discomfort and are also known to help reduce hangovers.

Have a beautiful festive season. Enjoy every moment of it. 
And remember that your body will be working extra hard for you now, so give it some help along the way.

Moringa, What Is It and Why Do We Need It?

Moringa is a tree that was originally native to India, other parts of Asia and Africa. Due to it’s health benefits it is now grown all over the world. 
Locals in the lesser developed communities, who do not have access to pharmaceutical medicine, use this plant to keep them healthy. 

Moringa is also known as the ‘Miracle Tree’, ‘Miracle Moringa’, ‘The Vitamin Tree’, ‘The Never Die Tree’ and ‘The Tree of Life’ due to it being one of the most nutrient dense plants on earth.

All of the plant is used, from the stem to the leaves, the seeds, the bark and the roots all used in different ways. 

MORINGA BENEFITS

  • It is a complete protein making it perfect for anyone worried they are not getting adequate protein in their diet.
  • Moringa is high in Iron which helps to prevent anemia.
  • It is high in vitamin C which boosts our immune system
  • Moringa has about four times as much calcium as milk, which helps with strong teeth and bones.
  • It has high amounts of beta carotene which is good for our skin and eye health.
  • It is shown to have anti-cancer properties.
  • Tests have shown that it can lower blood sugar levels making it great for anyone with diabetes and hyperglycemia.
  • Moringa is anti-bacterial so it will help to boost our immune system
  • It is anti-inflammatory and can help speed up our recovery process.

I feel that humans are overfed and under nourished. By consuming moringa it will increase our nutrient intake, making us much healthier. This will give our body a chance to fight cold and flus and even diseases. 

Moringa can be in powder form (it is really bitter so add to smoothies) and in capsule form and can be found at health stores and online stores

I have upgraded to a new website, have a look here: www.thriveandshine.co.za

Why Lemon Water Should Be Part of Your Daily Routine

​​I’m sure you’ve seen people drinking lemon water and wondered why someone would want to drink something so sour. And you may think that if you drink lemon water you won’t have any enamel left on your teeth. Here are some of the benefits of lemons and why you should be drinking more lemon water. 

  • Lemon helps to alleviate stomach issues such as flatulence and indigestion because it aids in the production of stomach juices.
  • Lemon is a very healing fruit. It contains antiseptic and antibiotic compounds as well as vitamins C and B which help to keep our immune systems strong.
  • It helps to kill off bad bacteria in our mouth stopping the erosion of enamel, reducing gingivitis and other mouth issues and diseases. 
  • It is extremely hydrating. Most of us are chronically dehydrated so adding some lemon to any of your water will help hydrate you, especially first thing in the morning upon waking.
  • It may have a very acidic taste but lemon converts to being very alkaline in the body and helps to alkalise our blood, organs and cells.
  • Lemon is very beneficial for the skin and can help minimise wrinkles. I have used it on my skin to get rid of my pigmentation by diluting it with water.
  • It helps to replenish mineral salts from sweating so it is very beneficial to drink before and after exercise.
  • Lemon water is very cleansing and helps the liver to do the work of removing toxins. So if you really need that cup of coffee in the morning, have the lemon water first to cleanse all the toxins that your body has worked at removing overnight.

You can squeeze lemon over salads, make lemon water and lemon tea, add it to juices, and use it as part of your skin regime.If it is too sour add honey to your lemon water. The honey helps fuel the liver with glucose which gives it and you energy for the day. If there is one daily habit I highly recommend it’s drinking your lemon water first thing in the morning.

I have created a new website with more information, check it out here: www.thriveandshine.co.za

You Are Your Own Best Healer

You are your own best nutritionist / doctor / healer.

Only you can know how your body feels. 
You actually do know what works best in your body you just might not have been taught how.
When you allow yourself the time to properly tune in, you get to know, you get to figure it out. 

You know that too much alcohol causes a hangover and doesn’t feel good.
But with food it is more subtle.
I’ve done a lot of cleansing of my body over the years and have become really tuned into what feels good and not good. If I have food that is too heavy and oily I get a food hangover where I am tired and lethargic and don’t have the vigor and inspiration that I usually have on a day to day basis.
A lot of people feel like this daily and think it is normal, but it is not. Normal is for our bodies to thrive and for us to have a lot of energy. (mamas and papas, I know you’re sleep deprived and tired for other reasons )

Having a coach such as myself can make such a difference because I help you to tune into your body and figure out what works and doesn’t work for you. 

I help you realise what your blocks are in making the necessary changes and I can give you the guidance on better choices for you.

Here are some questions you can ask yourself to inspire you to make the healthy changes you know you need to make:

  • What will I be capable of when I am healthy?
  • What does my life look like now that I can function normally?
  • When I think about my perfectly healthy body I feel…