Simple Watermelon Recipe

Apart from being so refreshing and hydrating in hot summer weather, watermelon has numerous health benefits. 

They are full of beta-carotene (the bright pinky-red colour) which is converted into vitamin A in our bodies. Vitamin A helps maintain eye health and are also high in Vitamin C which is known to be an excellent immune booster and cancer fighter. 

Watermelons can boost your energy levels as it contains Vitamin B6 which stimulates the production of dopamine in our brains and makes us feel good and relieves us from stress, fatigue and anxiety.

A good way to enjoy all the benefits of the watermelon and its seeds is to blend it up and make a smoothie.

1/4 large watermelon
3 sprigs of mint  (Adjust to taste)
A few blocks of ice (to your taste)
Blend together and enjoy the refreshing and hydrating juice.

You can also freeze these into lollipops and let the kids enjoy these frozen delights. 


What do you have to live for?

I recently read ‘Man’s Search for Meaning’ by Viktor E. Frankl.
It is such an inspirational book.
There are so many take home messages and quotes to really think about. The one that stands out for me right now is: “Those who have a WHY to live can bear almost any HOW”.

Or my way of looking at it in our current lives; when you have a ‘why to live’ you have purpose and a drive to keep living and thriving.

As a coach I see so many people who are aimlessly going about their lives with no real purpose, just living for the sake of living, surviving.

I watch so many coaches and gurus and teachers telling us that we need to set goals. And I’ve always done it… but now it has deeper meaning for me. It helps you get through tougher times. It gives you direction. It gives you a sense of purpose and a drive to move forward.

Set goals. Set big ones. And set many in all areas of your life. Because once you achieve the goals you get into a lull again and feel ‘what’s next?’ Start setting new goals when you can see your current ones are about to be achieved.

Keep dreaming. Keep striving. The Universe is listening and helping you achieve these goals.
Create vision boards, talk about your goals, write them down all the time, visualise them. Create your life. Make it happen.

What do you want? 👌💚☺

Viktor Frankl

Conscious Eating and Self-Love

I recently listened to one of my favourite teachers, Teal Swan, being interviewed on the Hay House World Summit. She was being asked about self-love and how you can start to love yourself more or to even love yourself at all. She talked about being conscious while eating and drinking and how you can link this to starting to feel better. This is a concept I’ve read a lot about and I try to do it as often as I can.

The way she explained it was really beautiful and this is how I’ve interpreted it:
Part 1:
A large percentage of people on this planet do not love themselves, much less like themselves very much. To start doing better in life and to start enjoying it, an essential place to begin is to try loving yourself. Now, you can’t just go from hating or really disliking yourself to loving yourself overnight, it just doesn’t work like that. And you can keep saying affirmations that you ‘love yourself’ but all you may be feeling is complete frustration because you actually really don’t like yourself at all. One of the ways to start liking yourself is to find things that you like about you. For example, you could love your eyes, or your hair etc. Focus on those aspects of yourself daily, feel good about them, and then look for more good things.

Part 2:
Teal talks about another wonderful idea. Remember the tale of the Trojan War when the Greeks gifted a wooden horse to the city of Troy? They hid a secret force of men inside the horse and pretended to sail away. The Trojans took the horse inside the city as a victory trophy and at night when the city was asleep the Greek soldiers climbed out the horse and opened the gates for the rest of the army to take over the city.

What she suggests is likening the city of Troy to your body, the wooden horse to a glass or water and the soldiers inside it as your thoughts.
Remember this: We are mostly made up of water.
So what you can do is think of something or someone you really love; your children, your pets, your partner, something that makes you incredibly happy and full of love.
Just as the soldiers took over the city, when you drink water it is going to go through all your cells and merge with everything inside of you. When you take in that positively and lovingly charged water it will get inside your body and start to take over in love and positivity.

Teal said that she had self hatred, practiced this above method daily and before she knew it she was actually saying positive things about herself.
So you too can practice this just once a day with the water that you drink and see if you can feel a difference. Eventually you can do it with every glass of water and everything else that you consume.

That is why being mindful or conscious of the food or drink you are consuming can make a positive difference in your life. Imagine you eating your lunch while watching the news or you are sitting at your desk where you are working on a deadline. You are going to be feeling frantic or upset or angry with what you are seeing and this emotion will go into all the molecules and therefore take over your body and you will be left feeling like this all of the time.

If you are a bit skeptical about how thoughts can effect water have a look at Dr Emoto. He did numerous experiments on water proving that negative or positive thoughts and words could change its molecular structure.

There is so much to love, let’s get started!

This is my drinking glass, you can buy or make your own as a reminder to stay positive 🙂


Rejuvenating Yoga and Health Retreat

Retreats with Thrive & Shine are a time to relax, indulge in healthy, nourishing foods and be looked after by someone else for a change.
It’s the perfect time to unwind and the only thing to think about is your happiness.

Join like-minded ladies on a journey of rediscovery.

Retreat Options:
2 Night
3 Night
Private Retreats for single or couples

What’s included:

  • accommodation in tranquil settings for either 4 delightful days (3 nights) or 3 days (2 nights)
  • all delicious, nutritious meals and drinks (organic, plant based foods, superfoods, juices, smoothies)
  • healthy eating tools
  • 1 hour massage
  • 1 hour reflexology (Available on 4 day retreat)
  • a health coaching and life coaching session
  • daily yoga and meditation
  • down time to relax and rejuvenate
  • walks in the mountain
  • You’ll come away with tools on how to eat healthier, plus the recipes we use on the retreat.
  • You’ll feel relaxed and ready to take on the challenges of daily life.
  • There will be an option to work with Gail going forward in a program to keep you on track with your new lifestyle.
  • Perhaps you’ll have a chance to get to know yourself that little bit better, and with self knowledge comes more self love.

Contact us to find out about the next retreats

Click here to book on the retreats.

Terms and Policies:

  • Bookings will be confirmed on receipt of 50% deposit
  • Full payment should be made 1 week before the retreat
  • We reserve the right to cancel the retreat if it is not meeting the minimum guests (if we do so your deposit is refunded in full).
  • Any cancellations made 1 week before will result in the loss of deposit

The information given at this retreat is at all times for educational purposes and only on the subject of health matters for the mind and body, to regain health naturally. We do not diagnose or prescribe remedies for the treatment of diseases. Gail is a Health Coach and Life Coach and not a licensed medical provider and this information is given based on her nutritional studies and personal experience.

Summer Revitalising Detox


It’s that time of the year again when we are looking to get back into shape for the summer days spent on the beach or in less clothing exposing more of our lumps and bumps 🙂

What better way to kickstart this by doing a simple 7 day detox, (or longer if you prefer).

Why would detoxing benefit you?

By doing a detox, you are giving your organs a break, allowing them to operate more efficiently, and removing toxins that cause inflammation in the body.

Our bodies detox daily, but in the modern world we are bombarded with toxins every day. Toxins are found in the air we breathe, the foods we eat, chemicals in the water, pollutants, pesticides, household cleansers, and beauty products (including makeup, lotions, shampoo, hair dyes and perfumes).

Toxins enter the bloodstream, and the liver works hard to detoxify the body of these harmful substances. When the liver becomes overworked and sluggish, all the detoxification pathways suffer, and your health suffers.

Your body protects you from harmful toxins by producing mucous or fat to prevent an immune reaction. But what happens when there are too many toxins in the body and too much mucous as a result? Your body can carry up to 7kg of mucous, which can lead to excess weight, fatigue, poor digestion, food intolerances, and a weakened immune system.

There are numerous benefits to detoxifying:

  • Have clearer skin
  • Reduce cellulite
  • Lose unwanted weight and bloating
  • Release stored fat
  • Reduce inflammation
  • Improve your digestion
  • Boost your immune system

Contact to purchase your Body Revitalising Detox and eat clean for a week to start working towards the body you really want!

Happy Detoxing! 🙂

Crunchy mint chocolate recipe

chocolates_grandeI used to love chocolate as a kid and the minty ones were usually my favourites. Just because I don’t eat the ‘normal’ chocolates anymore doesn’t mean I can’t enjoy the numerous flavours I enjoyed when I was younger.

Here is a crispy mint chocolate recipe that is so delicious and healthy. Now I love my chocolates even more!


50g Buckwheat
100g cacao paste
100g cacao butter
1T Superfood shake (Optional)
Honey or sweetener of choice (sweeten to your desired taste)
3 drops edible mint essence

Soak buckwheat overnight, then dehydrate them for 8 hours (use a dehydrator or place the oven on the lowest temperature and leave the door open to let the air out. Or purchase the already activated buckwheat here)
Melt cacao paste with cacao butter over a double boiler system so as not to cook the cacao.
Once melted and slightly cooled mix in your sweetener and superfood shake. In order for the sweetener not to sit at the bottom use a whisk to mix it round.
Add 3 drops of mint essence and whisk some more. (don’t add too much as it can be really overpowering.)
Add in the buckwheat and stir around and pour. Keep on mixing so they don’t all sit at the bottom and end up in the last batch of chocolates. 

Pour into moulds, refrigerate and Enjoy! 

Natural Minty Mouthwash

Having fresh breath is wonderful. It makes you confident to talk to people without having to worry about what they’re smelling throughout your conversation.
I have to say that when I changed my lifestyle to cleaner eating I didn’t have the yucky feeling in my mouth anymore so no more chewing gum or minty sweets. I do still love to have fresh breath and using a mouthwash is a nice way to freshen up.

If you have a look at how many ingredients there are on normal mouthwashes, and how many you don’t even know how to pronounce you start to get a little concerned. Now I know you don’t usually swallow the mouthwash but what about your kiddies? They swallow the mouthwash quite regularly and all these potentially toxic chemicals are going into their little bodies. It doesn’t seem like a lot but when you add up those toxins as well as other body care products, house hold cleaners and pollution in the air, there is quite a toxic load going into your system. Making your own mouthwash and reducing even just this little toxic load can go a long way in improving your health.

Chewing on parsley, mint or swirling lemon around your mouth also helps freshen up your breath. But  if you don’t have these on hand then you can make your own mouthwash:

1.5 glasses of purified water
2 tablespoons of food grade hydrogen peroxide
2-3 drops of mint essential oil
Should you want it sweeter add pure stevia

Pop all the ingredients in your bottle and shake to combine.
To Use: Swirl around in your mouth after brushing your teeth and then rinse with water.

This is such an affordable way to make a non toxic mouthwash.

Fresh breath here we come!


Recipe from

The sugar trend / fad

Sugar has been found out!

It is now the new fat. It’s like a dirty word. It managed to hide away while fat was getting the bad reputation, but now it has been exposed.

It hides in just about everything from yoghurts to ready-made meals to sauces to ‘health water’. Remove the fat and sugar has to be added to give it any flavour. And while the flavour is better, it’s not doing our bodies any good.

But don’t be scared of it as not all sugars are created equal. Fruit sugars are still good for us in the whole food form.
Sugar cane, where some of our sugar comes from, is really nutrient rich as it still has all its minerals, vitamins, intact. Once refined it turns into our white sugar that we add to cakes and chocolates and other goodies. It is so devoid of nutrients that our bodies don’t actually know what to do with it so it stores it as fat, or if there is an excess potentially causes illnesses.

Due to the sugar trend that’s going on people are now scared of fruit, but it has so many vitamins, minerals, fibre, anti-oxidants, phyto-nutrients, enzymes and water, and by cutting this out completely it could cause major problems.

As a society, have we actually been eating that much fruit that it has caused obesity, diabetes and other related illnesses? Or has it been the refined cane sugars, high fructose corn syrup and other sweeteners and sugars, sauces and hidden sugars?

Our brains and muscles need glucose to function. The major fuel for our bodies is glucose, which we get a lot from fruit. Our cells use the glucose as energy to function properly. It keeps us alive. Our bodies turn the sugars from fruit into simple sugars which is used to fuel our bodies, our brains, central nervous system, muscles and cells.

If you are craving sugar or feel low in energy, have a piece of fruit. This is your body’s signal that you need glucose. But in this day and age we have been programmed to have a sugary drink or a chocolate bar, instead of a nourishing food that has natural sugars in as well as fibre and other nutrients that will help prevent sugar highs.

If you continue to do this your body will thank you for it!
There is a reason why there is that saying of ‘an apple a day keeps the doctor away’.

As with a lot of things, moderation is key. Try to find organic where possible. Berries are a wonderful low GI fruit so if you are still concerned about how much sugar is in fruit eat these.

 Ways to curb sugar cravings:

Cutting out all sugar from your diet will cause your body to want you to ‘cheat’ and you end up reaching for the wrong form of sugar.

We create a blood sugar roller coaster by consuming chocolates, sweets, cakes, soft drinks and sports drinks etc so our bodies produce insulin to bring down the sugar levels in our blood. We then feel tired so we reach for these goodies again, thereby spiking our sugar levels again, and so the roller coaster continues.

  • Consuming green foods such as broccoli, green leafy veg (Kale, spinach, coriander, parsley etc) can help to lessen the cravings for sugar.
  • Eat in the morning before 10am. This way you are giving your body the fuel it needs and you are not starving and lightheaded by the time it comes to lunch time that you reach for the nearest thing to you and binge on it.
  • Grazing throughout the day can work for some people, eg, having 3 smaller main meals and snacking in between these meals. By doing this you are maintaining your blood sugar levels and there is no dip and no craving to get your energy levels up again.
  • Get adequate sleep. When your body is well rested you will minimise your need for sugar to give it energy to function throughout the day.
  • And by exercising regularly this can help you sleep well.

I used to eat all sorts of foods with sugar in it and decided to cut it out a few years ago after reading about how bad it was for me. The cravings and withdrawal I had were incredible. I actually stuck my spoon in the honey jar and gulped down mouthfuls occasionally to get me through it. But after 2 weeks I was over it. Now when I eat anything with artificial sugar in it tastes just that, artificial and horrendously sweet. Thankfully my palate has adjusted. As a result of cutting out refined sugars my skin has cleared up, eczema went away and my joints are back to normal, but all the while I was still eating fruit.

Listen to your body and see how much fruit works for you. I work well on quite a lot of fruit, however I also have a lot of greens to balance my system.
I am grateful to have made the transition, give it a try, it’s worth it!

Here’s a recipe from my summer detox for you to try:


2 cups kale
1 cup frozen berries (blueberry, strawberry, raspberry, blackberry)
1 ½ cups water or non-dairy milk (coconut, hemp or almond milk)
1/2 banana
1 tablespoon coconut oil
1 tablespoon shredded coconut flakes
3 Brazil nuts

Blend together and enjoy the nourishing goodness.