There are a few reasons that things just don’t get done during the week… stuff pops up, life happens, I get it. You cannot prepare yourself for every little thing. However, there are some insurances you can implement, to ensure that when life gets crazy and you have little time, mentally and physically you are prepared (as best you can be). Here are 7 Sunday rituals that I think we should all make a habit of…

1. Schedule the week ahead – I’m talking about work commitments, to-do lists, social occasions, workouts, time to yourself… everything you can think of! Add to this as the week goes on, but at least this way when a friend asks you to walk or dinner, you know what you have on and aren’t racking your brain madly, stressing yourself out and probably over-committing yourself! Another great thing to do here is look at your schedule and visualise a successful week!

2. Meal plan – this might seem obsessive, but I am talking about doing it from an economic and time-efficient perspective. If you plan your meals, you will have everything you need to cook them in your kitchen, and therefore not waste time going to-and-from the shops multiple times unnecessarily, or fall victim to the quick and easy take-out option because you don’t have all those beautiful fruits and veggies for what you really would like to make. Write out a list of 3 or 4 meals you want to cook for the next few days to 1 week, and that way you have the ingredients sitting there, know what you are having each night, and hopefully have leftovers for the next day’s lunch!

3. Food-shop – get in early to avoid the Sunday afternoon crowds! Sunday’s are pretty notorious for a stock-up. Better yet, head to your local farmers market for produce and leave the pantry items etc. for a quick supermarket run. Make an occasion of it! Take your partner, kids or meet a friend for a walk, chat and grocery haul. Once you have planned your meals, you can get everything you need so that a healthy meal is just waiting to be made from your fridge or pantry.

4. Food-prep – This one doesn’t have to be carefully planned, measured and portioned meals. Make some staples so that each morning you can throw some things together. I like to roast some veggies (sweet potato and cruciferous veg), boil some rice or quinoa, prepare a salad dressing/dip and make a sweet treat like my raw chocolate, bliss balls or granola. That’s me at a minimum most weeks. Sometimes I might whip up some almond milk,  others I might also make a batch of lentil bolognese or soup to keep in the fridge for a quick meal. You work out what works for you – but it helps to have these on hand for easy salad bowls, and those times when you are craving a sweet treat.

5. Something restorative for you – there are so many options, and I am not going to suggest them all because as I always say, that makes the wonderful things stressful! Whether it be exercise, meditation, yin yoga, spending 10 minutes dry brushing, a face mask at home, or time set aside to read a book… choose one that speaks to you and use it as your way of treating yourself before another busy week.

6. See friends or family over breakfast or tea not wine and cheese – self-explanatory. The weekend is a time to relax and refresh, but also a time to spend socialising. I get it, sometimes it’s hard to be healthy, as eating and drinking is “social”. But if you can’t or don’t want to choose a healthy cafe to venture to with a friend, get social in other ways- a hike or coastal walk to catch up with a friend, see your mum over juice or tea, a movie with your own healthy treats tucked away in your handbag, a picnic or BYO healthy plate dinner with the girls… don’t start Monday trying to undo the sins of the weekend.

7. Bed by 10pm – sleep is so integral to our body, not just our minds. It is required for proper detoxification, hormone function, metabolism, optimal energy levels etc. Don’t start your week already trying to play catch up! There is no such thing as catch-up sleep! Be in bed at 10pm to start a healthy sleep routine for the week ahead. Studies show that a good sleep regimen is linked to maintaining healthier weight, eating patterns and stress levels. Do not disregard this key component of a healthy lifestyle.

The biggest misconception about salads is that they are always, always healthy. Well, this isn’t always the case. They are certainly a step in the right direction, if they actually include greens in them – I have seen white pasta/cous-cous/rice lathered in dairy with a few minuscule herbs or potatoes thrown in, being dubbed a salad. Not exactly!

An area so many of us get lost in is salad dressings. Firstly, because the store-bought or cafe-ordered ones are usually overrun by oils of varying quality, excessive sugar, preservatives, artificial ingredients etc. which can turn your otherwise healthy meal on its head. And secondly, I believe, we are all looking to oil as they key ingredient.

So, why am I not such a big fan of oil? Yes, even the extra-virgin, organic, cold-pressed type…

Well put simply, oil is not a whole-food. It is the fatty part, extracted from what was once a whole food – the olive, the macadamia nut, the coconut etc. Thus, it is processed. It is also extremely energy dense. All the other nutrients from the plant have been thrown away – protein, carbohydrates, vitamins, minerals, fibre, and water – leaving nothing but energy-dense, fat. Wholefoods are usually buffered by fibre and water, to naturally portion control for us, but extracted foods like oil, are not. And with all that density, there really is little nutrition – as mentioned, a lot of it is discarded, and what remains is omega-3 fatty acids, valuable, but not necessary if you consume a healthy, wholefood diet which naturally contains it anyway. So whilst I believe in consuming healthy fats for our cardiovascular health, brain, skin, mood, immune system etc. I just see oil as excessive and unnecessary, and often the missing piece to the puzzle when someone is struggling to loose weight but is following an otherwise healthy, wholefood diet.

As Dr McDougall describes:

“…there are adverse effects from consuming free oils, when added from a bottle to meals or taken as pills.  The most obvious adverse effect is people gain weight when they eat even so-called “healthy oils,” like olive oil. When 54 obese women in a Mediterranean country were studied, these women were found to be following a diet low in carbohydrates (35% of the calories) and high in fats (43% of the calories).  Of the total calories from fat, 55% came from olive oil.   My point: a Mediterranean diet which is loaded with olive oil, rather than fruits and vegetables, will make you fat… the heart benefits of a Mediterranean diet are due to it being a nearly vegetarian diet… Avoiding free vegetable oils is the last important hurdle for people seeking better health…

As such, I much prefer perfectly packaged, wholefood healthy fat options like nuts, seeds and avocados. They are far tastier too! When it comes to cooking, I use a light spray, 1/4 tsp, or simply a splash of water or tamari.

So, when making salad dressings, I prefer to skip or skimp on the oil, and favour delicious, wholefood ingredients. Here are some easy concoctions you can shake together in a jar, no fancy equipment required. Plain and simple, but tasty as ever!

Miso Tamari: 1/2 lemon or lime (juiced), 1 tbsp Apple Cider Vinegar, 1 tbsp tamari, 1 tsp unpasturised miso paste, 1 tsp sesame oil (optional), pinch of chili flakes (optional);

Lemon Dijon: 1 lemon (juiced), 1 tbsp Dijon mustard, 1 tbsp Apple Cider Vinegar, 1 tsp extra virgin olive oil or maple syrup (optional), cracked black pepper;

Lemon Tahini: 1 lemon (juiced), 1 tbsp tahini, 1 tbsp ACV, splash or two of filtered water, ground pepper, 1/2 tsp cumin or turmeric (optional);

Nutritious Creamy Citrus: 1 lemon (juiced), 2 tbsp nutritional yeast, 1 tbsp ACV, 1 tsp dulse, a pinch of chili or cayenne (optional);

Passion-fruit Lime: 2 passion-fruits, 1 lime (juiced), 1/2 tsp maple syrup, 1/2 tsp dijon mustard;

Apple Almond: 1/4 cup unsweetened apple sauce, 3 tbsp ACV, 1 level tbsp almond butter, 1 tsp maple syrup (optional), pinch cinnamon.

Miso Tahini: 1 lemon (juiced), 1/3 cup warm water, 3 tbsp tahini, 1 tbsp unpasturised miso paste, 1 tsp tamari.

Key ingredients to have on hand: dijon mustard (look for ones with no added sugar or preservatives), Apple Cider Vinegar (ACV), lemons, limes, passionfruits, unpasturised miso paste, nutritional yeast, dulse flakes, tahini, almond butter, unsweetened apple sauce, tamari, maple syrup, herbs and spices.

Socialising over food is a part of life, and shouldn’t be the bane of your existence. There are times when you want to indulge and the rules go out the window (that is fine), and there are times where you would like to stick to the rules a little more closely. I eat out once or twice a week for a main meal, and whilst I usually find it relatively easy as I seek out health-oriented cafe’s and restaurants, there is the occasion where I have no control over where we go, or end up somewhere I wouldn’t usually choose. That is often the case when traveling or dining with larger groups! But these occasions don’t need to be avoided entirely, nor do they need to be stressed over. Embrace them and enjoy them for the company and experience, and keep these tips in mind, or in your phone, to gently guide you toward more healthful options.

1. Skip the bread basket, order crudités if on the menu, a veggie based starter to share, or simply olives, if you feel tempted to snack whilst you wait for your meal.

2. Avoid words like creamy, crumbed, crispy, or deep-fried on the menu, it is likely loaded with nasty oils and saturated/trans fats.

3. Let them know you are dairy-intolerant – vegan or not, there is no need for milk, milk powders/solids in your sauces and mains. This also means steering clear of creamy based dressings and sauces which often contain other undesirables like preservatives, thickeners and unhealthy fats etc. Find out why I choose to avoid dairy here.

4. Ask if they can cook in less oil, or use extra-virgin olive oil/coconut oil instead of butter (for vegans/dairy-free) or other vegetable oils.

5. Request dressings and even sauces on the side. Ask for a lemon, balsamic vinegar, tahini or avocado to compensate.

6. Order a bunch of side vegetables as a main – a balanced meal can often be created from a side of sweet potatoes, sauteed mushrooms, steamed greens, grains, side salad etc. Alternatively, see what produce ingredients they use in their other dishes and single out one or two you would like e.g. avocado, quinoa or beans, to add to your sides. This is also a great tip if you are vegan and there is no suitable plant-based option.

7. Ask if they have a vegetarian / vegan menu – these often exist, and are often healthier as veggies are the star of the show! They also tend to be grouped together with other diet-specific requirements i.e. gluten-free, refined sugar-free too.

8. Skip the fries and double the veggies or see if they will steam you some rice or sweet potato instead, if craving something more starch-based. NB: sometimes I do have the fries, moderation 😉

9. At Asian restaurants, see if they have gluten-free Tamari sauce available in place of soy sauce for a happier tummy. Be wary of the sugar used in some sushi-rice, ask if they would be open to swapping for steamed rice, however this might not always be possible.

Enjoy your food, but mostly the dining experience and the company you keep! There is no perfect, and your body can tolerate less-than-ideal choices from time to time 🙂

I thought I would do something a little different for you – I took 20 mins to browse the health food aisle at Woolworths & sourced the best on-the-go snacks on offer I give my tick of approval ✔️ Decent, affordable and accessible snacks that you can reach for when out & about with little time!

 
I tell my clients to find a few favourites – 1-2 sweet, 1-2 savoury, that they can pick up & pop in their bag for later, so that office snacks don’t become tempting These are all around $2-4, gluten-free, vegan, refined-sugar-free & most importantly artificial flavour/preservative and vegetable oil free (which is soo difficult to find! Particularly with dips)… Just FYI the Well Naturally chocolate bar has a little sugar alcohol in it, but total sugar is only 0.6/100g. If you have difficulty digesting sugar alcohols, i.e. follow FODMAPS, avoid, but this is definitely one of the best treat options available, in my opinion.

 
Craving crunch or something salty? Choose the crackers or carrot + dip. A mars bar? Try the sugar-free, gluten-free, dairy-free chocolate. Cake? The Emma & Toms life bar or Soma Bite! Ice cream or a milk shake? Chia pudding w blueberries. Fizzy drinks? Kombucha! Something light? A piece of fruit or cold-pressed green juice. Easy, good-for-you swaps!
I’ll do the same for Coles shortly!!

ELIMINATE: red meat, eggs, dairy, gluten/wheat, refined sugar and caffeine…

For some, these words are absurd. Others, are subtly aware (deep within them) that they were a long time coming. For most, it is completely overwhelming.

When I tell my clients to eliminate certain foods from their diet, it is my priority to replace those foods with healthy alternatives. My goal is to not only offer a more nutritious option, but an item/s that taste similar and/or better, making the transition far easier and less daunting than initially thought.

The truth is, we all love to have our unhealthy habits or choices confirmed – we like to be told that a glass or two of red wine each night is good for us, that “butter is back”, that we need to eat cheese and ice cream because… well, calcium! But the second you start to question that, the overwhelm sets in and cutting out these staples, that so many of us have grown up on, seems unbearable. Impossible. Cruel! Well, I am here to tell you, it isn’t so bad. Here are some suggestions I put forward in my plight to have my clients and readers, not only looking better, but feeling a whole lot more lighter, energetic and clear-headed…

Instead of coffee:

Order an almond or coconut milk chai tea, hold the sugar – ask if they have Natvia instead or carry some in your purse. Extra cinnamon please!

Most cafe’s these days have alternatives like matcha, turmeric, or chai lattes. Swap your regular milk for a plant-based option, and be sure to ask what it is sweetened with. Again, if it is sugar, ask for it unsweetened and add your own BYO Natvia. 

At home, try making my hot cacao, or your own turmeric latte.

Instead of dairy:

Swap dairy milk with plant-based options – almond milk, coconut milk, rice milk, oat milk, soy milk (definitely organic and non-GMO). *A note on soy… we are all so quick to dismiss it as having “too much oestrogen”, but may I remind you the biological and often synthetic oestrogen in cows milk, as it comes from a pregnant cow obviously producing her own hormones however additionally often injected with hormones… compared to the natural, weak phytoestrogens found in the soy bean. Just think about that for a moment. Read here for more on soy and oestrogen.*

Cheese – nut-based cheeses, for creamy pasta sauces add coconut milk, pumpkin puree or soaked cashews with nutritional yeast (tastes like cheese and is AMAZING for you), sprinkle nutritional yeast on a salad, instead of adding fetta or goats cheese, add avocado for the same creamy, “fatty” addition, cheese cake can be made with soaked cashews as a base.

Yoghurt – Coconut yoghurt, almond yoghurt – check ingredients for added sugar, cashew or coconut cream.

Also check out my post on going dairy-free, here.

Instead of gluten/wheat:

Grains – Brown, basmati or wild rice, Quinoa, Millet, Amaranth, Teff, Buckwheat;

Bread – Sprouted bread varieties, DIY your own bread, or choose a gluten-free option (check ingredients for eggs if avoiding, sugar, and additives you can’t pronounce);

Crackers – flax crackers, rice crackers, corn or rice thins, buckwheat crackers, seed crackers;

Pasta – Quinoa pasta, rice pasta, Konjac noodles, Zucchini pasta, kelp noodles, 100% buckwheat soba noodles;

Flours – Almond meal, Buckwheat flour, Coconut flour, Teff flour, Chia flour, Banana flour.

Instead of red meat:

Tempeh, lentils, beans, chickpeas, quinoa, rice, portobello mushrooms, stuffed veggies… some meal ideas:

Tempeh stir-fry with or without brown rice; Mixed Bean salad with roast veg + avo; Stuffed sweet potatoes with beans, cashew cheese, guacamole; Quinoa salad with roast veg and roast tamari pumpkin seeds; Stuffed capsicums with rice/teff and lentils; Stuffed mushrooms with quinoa, capsicum and capers, Zucchini pasta with lentil bolognese, Cauliflower rice with chickpeas, almonds and greens, Mushroom and lentil san choy bow, Cauliflower mash with peas and mushroom gravy….

Instead of eggs:

Breakfast options – smoothies, chia pudding, bircher muesli, oat porridge, quinoa porridge, pea protein powders (I like Nuzest), Avocado smash or hummus and mushrooms on gluten-free toast, breakfast salad of quinoa, sauteed greens and mushrooms, roast tomatoes, avocado and pumpkin/sweet potato and pepita’s;

Cooking – flax egg, arrowroot, tapioca flour, chia, chia flour, mashed banana, water or almond milk

Order out – if there is a big vegetarian brekky with eggs, ask for it without eggs but add extra veggies, avocado or sweet potato to bulk it up or opt for the porridge options (there is always is one!) with a dairy-free milk.

Instead of sugary snacks or treats:

All homemade or health-food store bought treats made with stevia/xylitol OR coconut nectar, maple syrup, dates

Bliss balls, DIY muesli bars, DIY granola, Cacao/turmeric lattes (as above), Raw chocolate (In Aus, Pana chocolate is a good brand, Well naturally from Woolies, or see if you can get your hands on BSKT vegan chocolate), or make your own raw choc, Cacao smoothie, Berry smoothie, Chocolate or coconut/berry based chia pudding, Vegan pancakes, Strawberry Chia Jam, Avocado chocolate mousse.

Last year was our first Christmas in our new home. My family is scattered all over the world – Canada, Florida, Melbourne, New York, London… so it was just a small one. Nevertheless, I welcomed the challenge to tackle our first vegan Christmas feast as a family! Whether you choose to abide by a vegan diet, or dabble with it, or just want to introduce some healthier meals into your Christmas spread, here is what I put together to make our Christmas delicious, whilst keeping it clean and plant-based.

Cashew cheese and shaved lemon-dill marinated papaya (mimicking smoked-salmon) “lox” on seed crackers – a great one for us Aussies who are used to summery Christmas’ and lots of fish! If you don’t have time to make your own, “Mary’s gone Crackers” is a great brand.

Caramelised baked sweet potato (infused with orange juice, cinnamon + a hint of maple syrup), toasted pine nuts and fresh basil

Sun-dried Tomato dip (try this recipe here, and replace carrots with 2 cups sun-dried tomatoes)

Lentil, mushroom and walnut “meatballs” with cranberry dipping sauce

Roast brussels sprouts with cumin tahini sauce, toasted pine nuts and fresh pomegranate

An easy chopped kale, silverbeet, parsley, crushed walnut and cranberry salad with a avocado and nutritional yeast creamy dressing

Desserts: Christmas shortbreads, Pumpkin Pie and Christmas Crumble!

I hope you all have a healthy and happy Christmas! Here are some other HAB recipes to add to the table…

Christmas Cauliflower, Pomegranate & Pistachio Salad

Sesame, Sweet Potato and Brown Rice Balls

Tomato & Lentil Teff Tart

Self-Sauced Rainbow Rice Paper Rolls

Creamy Tahini Coleslaw

Turmeric, Cinnamon & Basil Cauliflower Rice with Almonds

Sweet & Spciey Glazed Rainbow Carrots

Za’atar Carrot & Almond Dip

Vegan N’Egg Nog

Gingerbread bliss bites

N’Egg Nog Protein Muffins

Christmas Coconut Rough

‘Tis the season to be… happy? tired? overwhelmed? overworked? celebrating? Whatever it is you are feeling right now about 2016 coming to an end, holidays upon us, and the prospect of 2017 on the horizon, really take this time to wrap the year up nicely. Don’t let well-formed healthy habits dissipate, and if they haven’t formed yet, don’t wait until Jan 1st 2017 to put them into place! The time is always now to put your best foot forward. I know that there is probably a lot of temptation throughout December, so I have put together a little survival guide. You don’t have to take all of these suggestions, find the ones that speak to you and make it work with your schedule. Every little step toward good health counts. So let’s get started!

Keep healthy habits

• Wake up to warm water with ½ lemon juice each and every morning, 30 minutes or more before food
• Maintain your exercise regimen – don’t let it subside during the holidays too much, as this is likely when you need it most! Start your day with something active, as with all the festive activities/family commitments, you are less likely to get it done later, even if this is your usual routine. Definitely a good idea to get a good workout in before any big celebratory feasts! Try to make it fun- try a new class, commit to walks with friends, enjoy the Sydney summer by exercising outdoors, and on days where you just don’t feel like it (read: slightly hungover), opt for a gentle stroll or yoga class. You’ll be happy you did.
• Drink lots of water, 2L+… hydration is important at a time where there is lots of “cheersing” going on.
  
• Sleep should be a priority, when we are overtired, our appetite takes a hit and we tend to overeat.

Further support yourself

• Keep breakfast light, healthy and nutrient-dense, think green. Breakfast is likely the one meal that won’t be overtaken by festivities, so make it count! Don’t skip it altogether to make up for the fact that you have big lunch/dinner plans. Please! My non-negotiable green smoothie would be a great one to make a habit of throughout the season.
• Include 1 tsp-tbsp bee pollen in your day to regulate appetite – easy to sprinkle on your morning smoothie (or oats). Bee pollen helps increase energy, alleviate stress, control appetite (due to its phenylalanine content) and assist digestion, woohoo! Note, be careful to make sure you are not allergic to it first, and do not consume if you have asthma.
• Prioritise fibre – veggies, fruit, gluten-free grains, starches, ground flaxseeds, chia, psyllium husk – we want to ensure you are “eliminating” properly.
• If you’re noticing reflux or extra bloat, try having 1 tbsp ACV in warm water 15 mins before meals.
• Sip miso soup (made at home from unpasturised miso paste over low heat so as not to loose the beneficial properties), as it is very soothing for the gut.
• Try this super soothing digestive aid in the evenings: 2-3 thin slices ginger, small handful mint leaves (or peppermint tea bag), 1 tsp fennel seeds (if you have). Allow to warm on the stove over a low flame, strain as you pour into a mug and drink to ease discomfort.

Come prepared

• Don’t skip meals to “make-up for” the spread you know you can’t resist later on, it will just make that big meal even bigger.
• BYO healthy dish that you know will make you feel good and that you can enjoy and share with loved ones. Choose one from here.
  
• Have a healthy snack before the party/occasion to ensure you don’t arrive ravenous – my go-to is always vegetables… a bowl of pan-fried broccoli with garlic, Tamari and miso, sprinkled with chili (boost that digestive fire) and a few tbsp of hemp seeds or pumpkin seeds. Or try 1 cup of this super cleansing soup as a snack.

Navigate the table/bar like a nutritionist

• Greens, greens, greens at every meal
• Eat more of the sides and salads, where possible leave dressing on the side, you probably don’t/don’t want to know what’s in it! Ask for a lemon instead.
• Eat slowly, chew lots, and place fork and knife down whilst you chat across the table. Allow your appetite to catch up!
• Enjoy alcohol in moderation – you know this one! Enjoy the antioxidant properties of a good red wine, or opt for vodka/white rum/gin with soda + loads of lime or lemon or even a splash of fresh orange juice. Skip the tonic- it is full of sugar. Better still, BYO Kombucha instead 🙂

No deprivation

• Enjoy that holiday treat you have been looking forward to, mindfully and whole-heartedly. Just don’t keep eating the leftovers for breakfast!
• Make healthy versions of traditional favourites and keep them on hand – gingerbread bliss balls, shortbread, crumble, coconut rough, egg nog etc.
• Guilt does nothing for you, so leave it behind! If you do “slip-up” and over-eat or eat something you wish you didn’t, accept it, forgive yourself, move on and don’t let it snowball i.e. that mentality where you feel that if you’re already this far in, why not keep going (all night, or even for days). This guilt can also often be the cause of bloating as well! Love yourself enough to pick yourself back up. In these moments it helps to do something nice like sip a tea, take a bath, laugh with a friend, go for a walk, journal, face mask, breathing-exercises etc. do what works for you.

Perspective

• Remember what this time means to you – maybe it has religious significance, or perhaps it is about family time – whatever it is, it isn’t simply food, food, and only food. Cherish the moments not the meals.
• Write down your goals right NOW so that you have them fresh and clear in your mind ASAP, and begin to work toward them before the new year. Why wait?

I hope you all have the most wonderful holidays!!

Love and health,

Sami xo

Last week, I was lucky enough to be invited to Billabong Retreat for a few days for a little reset. Just one hour from the city, Billabong is an incredibly convenient escape for a day or two or even one week. Fortunately, I was there for the meditation program, which really allowed me to tap back into my practice, as I have let it slide recently (I go in and out of phases, yoga is my constant :)).

I thought it would be a good idea to share what a typical day was like, as I have to say, my expectations were exceeded. It was better than the impression I received from the website – it was pure and blissful and very authentic. The staff there have a genuine enthusiasm not only for health and reconnecting with yourself but for ensuring you have the best experience possible. So let me share with you a day by the Billabong…

Morning:

Optional yoga was at 7am so I would wake up around 6:15am to the sounds of nature outside my balcony and natural light streaming through (the best way to wake up, don’t you think?). We had relaxing music available in the rooms so I would put that on, make a lemon and ginger tea and slowly get ready. No reception made checking my phone impossible, another small luxury.

Class would run from 7-8:00am in the morning, and was a more invigorating flow than the evening, but still available to all-levels and very relaxing. The studio is spacious, light-filled and gorgeous! All mats and yoga equipment were there and set up for you. Basia was a beautiful teacher and I loved the way she intertwined philosophy into our practice.

Breakfast was straight after at 8am, and was always gluten-free and vegetarian. I of course got the vegan option, which wasn’t hard to do – basically no eggs and avoid the yoghurt. Think coconut milk chia puddings with lemon curd and berries, buckwheat pancakes, almond milk oatmeal with berry coulis and granola and/or roast vegetables.

Next, there was a meditation class at 9am for one hour. We were taught different methods of meditation throughout the few days, and got to try 2-3 each class.

After this, it was time to hit the pool – which was actually a magnesium pool!! Magnesium is great for achy muscles and joints, skin conditions and a general feeling of relaxation. It was very warm when I was there so reading by the pool and taking a few dips was just what I needed.

Another day I decided to explore, and so I went on a 1.5-2 hour walk around the area. I saw some amazing properties, endless green fields, gorgeous trees and wildlife. Beautiful birds and farm animals and even a goanna up a tree which was the size of me!

Afternoon:

Lunch time was 12:30pm and was again, another incredibly tasty delight. Many of the guests were not vegetarian and kept gushing about how yummy the food was. I feel like it definitely motivated them to eat healthier and try more meatless meals. This made me so happy! A bunch of different salads such as an avocado Greek salad, beetroot quinoa salad, roast pumpkin with black sesame were paired with dairy-free sauces like tahini, pesto or vegan aioli and often there was a frittata to accompany. I was made a special eggless frittata or loaf to replace, which was absolutely divine! I left very satisfied! There was also live music (guitar and vocals) on one of the days too.

You can book spa and beauty treatments at Billabong, so I had a 60 minute massage, which was heavenly. I felt a little floaty after!

Afterward, it was back to my book or a wander around the Billabong. There is a gorgeous reading and sitting lounge area if you don’t want to read by the pool.

They provide afternoon tea too, which was either a raw brownie or some bliss balls!!

I grabbed one and would then head back to my room to run a bath in the outdoor tub on my balcony (I had the deluxe cabin). It was very private and overlooked the billabong. I stayed in here for over an hour reading with a tea. Bliss!

Evening:

There was an afternoon yoga class from 3:30-5pm…. A very gentle practice that really wound you down and prepared you for a quiet evening. People would then go shower or continue reading, or even colour-in a mandala (a form of meditation we were taught) before dinnertime at 6pm.

Dinner was either similar to lunch – a plethora of colourful salads and vegetables with a baked loaf – or it was a delicious vegetable curry and dahl dish. And don’t worry, they do provide desert! I had an incredible apple crumble one night and avocado mousse the other 🙂

After this, there was a final meditation class for the day, before we would head back to our rooms and get ready for bed. I brought my dry brush with me, and some natural beauty products to have a little spa session of my own. Then, I would curl up in bed, read and fall asleep (very easily) to the frogs. You can imagine after a day like that, that sleep was very peaceful! It was so nice to get to sleep a little earlier than usual – no TV, internet, and social distractions – and I made a commitment to myself to carry this through when I came home!

Thank you Billabong Retreat for a most restful, tasty, and rejuvenating experience! I will definitely be back. I highly recommend this spot for a quick getaway if you live in Sydney, or an extended stay if you are from afar. As I said, it is extremely authentic and has been curated with health, education and self-love in mind. There were people from all walks of life there and they all left talking about when they would be booking back in. A good sign!

Ever since turning 100% plant-based, I have become fascinated with all of natures sources of beautiful and beneficial nutrients. What many of us are unaware of is how every nutrient we need comes from the sun (vitamin D), or the earth (everything else). Therefore, in terms of optimal absorption and utilisation, it makes sense to consume them from the primary source. Here is a list of my vegan staples, all of which are brimming with nutrition and make me feel energised and satisfied, not to mention I feel they have helped my skin, hair and nails become smoother, stronger and healthier overall. I actually manage to incorporate most of these in one single meal – my superfood lunch salads. It might seem like a lot, but they each add so much flavour and texture that you begin to crave them! I hope you find them intriguing, try them out and feel the difference in your own body 🙂

Nutritional yeast – brimming with key vitamins and minerals it is also a complete protein (with 18 amino acids), containing 71% protein by weight! Stress and poor diet deplete B vitamins so we could all do with a little dietary boost. Nutritional yeast is a great source of B’s, which offer us assistance with energy levels, brain health, fat metabolism, sleep quality, and hair growth. Note, unless fortified with B12, nutritional yeast is not a reliable source. As a guide, 3 tbsp of nutritional yeast = 9g protein! I often sprinkle this amount on a big green salad, soup, or in a veggie mash.

Sea vegetables – dulse and nori are my go-to’s, but I occasionally also enjoy other varieties such as wakame or kelp (particularly high in iodine). Sea vegetables are full of trace minerals that we don’t usually have access to, specifically iodine. Iodine ensures healthy thyroid function, which is important for metabolism, energy levels and hormonal balance. Sea veggies are a great way to replace salt in a meal, as they are naturally salty and arguably, more nutritious. Another hair-loving nutritious source, they also contain vitamins A, E, B6 and B12, iron, zinc, calcium, potassium and magnesium! Powerful stuff!

Saurkraut/kim-chi – fermented veggies are living foods! This means they contain active enzymes which help digest our food, as well as good bacteria called probiotics that ensure healthy gut function, and B vitamins. All this assists immunity and digestive health for optimal wellbeing. I try have about 2-3 tbsp at least once a day.

Chia/flax – just 1 tbsp a day can ensure you meet your omega-3 quota! Omega-3 is important for many things including hormonal balance, brain health and nerve function. These two seeds also provide you with healthy doses of insoluble AND soluble fibre which helps with blood sugar/appetite control, steady energy levels, and healthy colon function. Flax also provides us with lignans, cancer-protective and important for heart health. Try 1 tbsp of either in bircher/porridge, flax on top of a stir-fry, or sip on a few tsp chia in your water throughout the day (you won’t even taste it!).

Hemp seeds – 3 tbsp = 11g easily assimilated protein for long, lean muscles! This is one of natures most concentrated sources of essential fatty acids, particularly GLA. I don’t have this every day, but try to have it on a particularly active day. When I do I sprinkle it on my oats or enjoy it in/on top of a smoothie.

Quinoa/brown rice/oats/millet – I try to rotate the grains I use as much as possible to ensure a broad spectrum of different nutrients, as each grain has a different nutrient profile. One of the best thing that has come out of me going vegan is my new-found appreciation for quality carbohydrates, ridding myself of any trace of “Carbophobia” I definitely once had. The truth is, we are designed to eat carbohydrates as a mainstay in our diet (we produce the digestive enzyme amylase, which break down carbs, whilst some other animals don’t), and thus carbs are required for optimal muscle and brain function. These grains are gluten-free (oats contain trace amounts of gluten in Australia due to crop rotation, but they seem to be fine with most people, and if not, you can source gluten-free oats usually from abroad). Fantastic for amino acids (protein), B vitamins and fibre, these either go in my breakfast (oat or quinoa porridge), in my lunch-time salads, or with a stir-fry/curry for dinner. Complex carbohydrates like these keep me full, energised, non-irritable, and focused.

Parsley – a great vegan source of antioxidants and loads of vitamins and minerals like iron, try my tabbouleh for a healthy hit! You can also throw a bit of parsley into a green smoothie, juice or salad regularly to up your dose. As a powerful natural detoxifier and diuretic that prevents bloating, water retention and cellulite, it’s a goodie.

Miso – think of it it as vegan bone broth! This is a great gut-loving, plant-based alternative, that is soothing and provides enzymes and probiotics to promote healthy digestive function. Note, you must choose unpasturised miso, in order to reap these benefits. Alkalising, anti-viral, immune-boosting, cancer-preventative, antioxidant-rich and great for digestion… perfect as a snack with some sea veg (bonus points!) or used in salad dressings, try to incorporate it regularly.

Sprouts / Microgreens – the most powerful foods for cellular regeneration and health, sprouts are up to 50 x more nutritious than their mature counterparts!! They provide antioxidants, protein, enzymes and minerals that are easy to absorb and utilise.

Non-negotiable Green Drink – this one isn’t so much a food as a meal/snack, but it definitely is part of my everyday routine and something I source an abundant amount of nutrition from. Brimming with greens, I make sure I have one of these each day to slot in a huge amount of dietary fibre (it is usually a smoothie with over 3 servings of greens, but if I am out and about, it might be a juice), antioxidants and vitamins and minerals. A power-packed green drink is really the best energiser, I feel cleansed and incredibly vibrant after mine!

When we hear the words “fast food”, all kinds of nasty thoughts enter our minds, right?! Fast food chains, instant and artificial powdered vegetables, frozen minute-meals, or unhealthy snack foods (often disguised as healthy, I’m looking at you, muesli bars)… the list goes on. Basically things that are cheap and convenient. However, grab-and-go foods don’t have to be so nutritionally deficient. Here are some of my absolute favourite fast fixes when I am on the go…

1. Seaweed – whether it’s a 5 minute nori roll consisting of raw vegetable sticks, avocado and tahini, or simply munching on a sheet or two, I love seaweed for a salty snack. It is rich in vitamins and minerals that are not always plentiful in land vegetables, such as thyroid-healthy iodine. Even better, throw a few broken pieces in a miso soup (another amazing fast food!) for a delicious seaweed and miso gut-healthy broth. Try for the untoasted vatiety.
2. Carrot – I snack on 1-2 carrots a day! I love their starchy quality, and find them so, so satisfying even when I want something sweet. I generally just wash them, without even peeling their skin, making them even faster to prepare! A lot of quality nutrition is found in the peels of fruit and vegetables, and carrots are an easy one to leave on. Vitamin A rich, in the form of Beta-Carotene, they are fabulous for healthy skin and eyes, and should be a regular part of our diets. Enjoy on their own, grated with some lemon, or grab a little dip as well – hummus, baba ganoush, tahini, pesto etc.
3. ¼-1/2 avocado – I could eat avocado all day! On it’s own, with a squeeze of lemon, in a sheet of seaweed (double points!), or on a rice/corn thin. So creamy and satisfying, avocados are full of the good monounsaturated fats, as well as skin-moisturizing antioxidants such as vitamins, A, C, E.
4. Chickpeas – Yep, I sometimes just grab a tin of organic chickpeas, drain them, rinse and enjoy solo or with some salt and cajun spice. Of course, crispy roasted chickpeas or hummus dip is also a great way to get them in, however when you are in a pinch, a can of chickpeas are a much more nutritious alternative to popcorn or chips, and can be better than nuts for those of us who tend to overeat on them! They contain a good amount of iron, zinc, folate, potassium, fibre, protein, and phytates, and have been found to stabilise blood sugar, well after the meal they are consumed with. Plus overall, beans and legumes are associated with longer life!
5. Mung bean sprouts – Definitely the healthiest snack! Again, a little better for our waistline then eating an abundance of nuts (which by all means are healthful, just are often eaten in excess which can inhibit weight loss if that is your goal). These beauties are crunchy, satisfying by the handful and powerful for cellular regeneration and health, being up to 50 x more nutritious than their mature counterparts!! Sprouting actually enhances the nutrient value of the seed, packing it with efficiently absorbed vitamins, minerals, phytonutrients and enzymes. In fact, the sprouting process works as a form of “per-digestion”, expelling digestive inhibitors ensuring these beneficial nutrients are more available and thus better absorbed.
6. Banana – I used to be terrified of bananas. Perhaps terrified is a bit dramatic, but I definitely viewed them as a treat. Not any longer! I have at least ½ a day. Frozen bananas straight from the freezer are an amazing sweet treat, they taste just like ice cream, and a perfectly ripened regular banana is the ultimate on-the-run snack that provides delicious dietary fibre, potassium, antioxidants and B vitamins.
7. Dried figs – Another thing I used to view as a treat, which now, I enjoy a few times a week 🙂 Dried figs have such a great texture! Is it strange I don’t really like the fresh ones? Dried are actually higher in calcium, making them a great vegan source, and also contain more soluble fibre and less sugar than dates. One or two are the perfect sweet snack, and are even better when stuffed with a couple of raw nuts, or sprinkle of cinnamon.
8. Kale chips – we all know the benefits of the almighty kale – fibrous and nutrient packed (iron, calcium, vitamins A, C, K), it is antioxidant-rich, anti-inflammatory, cholesterol-lowering and extremely detoxifying. Whilst kale chips aren’t always the quickest to make at home, they are a great options when out and about looking for a quick snack to grab from your local health food store, that is easy to eat on the go. Sometimes they come with a cashew and/or nutritional yeast crust, making them even more nutritious and satisfying! For an at-home version, try my recipe here.

Two weekends ago, I got engaged! To say I was caught off guard is an understatement- my boyfriend (now fiancé!!!) completely threw me off track!! You see, I have been known to ruin surprises, so he covered all his bases to ensure that I couldn’t this time! Firstly, some back story… Mike and I met in Costa Rica. He was there for the waves, I was there for the yoga. I walked into the afternoon yoga class in a bit of a mood, and there he was! We just hung out for the week, having breakfasts and laying on the beach. The following week, I was visiting him in Laguna Beach, California. Before I knew it, I was extending my trip to stay with him a couple of weeks! Soon after I returned home to Sydney, he had booked to stay with me for a full month 🙂 Next, I spent Christmas with his family in the USA, and decided to live with him for a few months in California. After 3 months, I came home, and 6 weeks later, Mike was moving in with me here, in Sydney, Australia!!

So! This past weekend was our three year anniversary. Months ago Mike told me not to plan anything, that he had it under control. This totally surprised me, I am definitely the planner in the relationship! But graciously, I anticipated what he had up his sleeve. To be honest, I had been so flat out with work and uni that I just didn’t have time to investigate what he was up to!

The day came and he told me to pack light, warm, yoga/hiking clothes and one nice outfit for the day. He came home from work on Friday and I was all ready to go in my jeans when he told me change of plans, he is wearing a suit and so I better put on a dressier outfit!

We turned up to Lilianfels, a gorgeous, luxury hotel in the Blue Mountains. He had booked us dinner at Darley’s, and had organised it to be entirely vegan. It was divine! Innovative, fine-dining, renowned for its fresh local produce. The vibe is warm, friendly and a little bit old-world… I felt like I was in a scene of Cluedo!

Next, we were driving through the pitch black night to an unknown destination. He pulled up outside a cabin. He told me it was called the Dream Cabin, and in the morning I would find out why. We woke to the birds chirping, the cabin filled with sunlight, nothing but green tall trees all around us. Looking up to the ceiling, it was as though the entire cabin was a permanent Wooden Teepee! It had a steep secret passageway to an upstairs sitting room, a big fireplace, a gorgeous separate bathroom outside with a spa overlooking the valley, and was just beautifully and artistically decorated. The best way I can describe it is part boho, part country, part other-worldly.

Mike had a full day of activities planned for each day. Day 1, vegan cafe: Secret Creek. It is located within an animal sanctuary, so is surrounded by kangaroos and emus! We ordered a huge vegan brekky, and found the most delicious vegan scones EVER.

Next, we went on a fun hike for about 1.5 hours to a creek down the mountain from our cabin.

On the way back to the cabin we found a stall on the side of the road selling locally grown produce and stocked up on the best Bilpin apples and bush honey to take home. Later, we enjoyed the cabin, and ran a long bath in the outside bathroom. We bought bubbles, candles, tea and a body scrub and had an indulgent, relaxing afternoon.

At 7pm, there was knock on our door, and a lovely lady called Caroline walked in. Mike explained she was going to be cooking for us all weekend, and had pre-organised the menus to ensure they were all vegan, gluten-free and refined sugar-free! First night, we had a Lentil Dahl with green beans and spinach, followed by raw Strawberry Cheesecake tarts. We ate everything by the fire and just spent the night chatting and laughing.

We were up early the next morning… I was so excited to give Mike my anniversary pressies. I had made a riddle card for him all about our time together, and left spaces blank for him to guess/fill in, which corresponded with a bunch of different presents 🙂 He loved it! Afterward, back to Secret Creek! Insane fluffy vegan pancakes, I will forever dream of them!

After a quick hello to the animals, we proceeded to Blackheath farmers markets, which we were lucky were on, as they are only on monthly. Low and behold, there was a vegan bakery stall at these markets! So we stocked up on yummy food for a picnic in the Mt Tomah Botanical Gardens later. On the way, we went to a few lookouts to see the spectacular view all around us. They were absolutely breathtaking, and I am so glad we took the time to take them all in.

Finally, at the Botanical Gardens, we walked through the forest area (getting a little lost!) and found a picnic spot. We set up a towel, with all of our market goodies, and just enjoyed eachothers company, good food, and the lizards that kept popping out to say hello 🙂

As I was finally getting to dessert (a juicy passionfruit), Mike starts talking about how much he loves me. I noticed he put something behind his legs, as he got on his knees, siting upright beside me. I’m looking up at him thinking “yeh, I know all this! I know we love each other!” He tells me to put the passionfruit down. I think, oh, maybe he got me an anniversary pressie? Never did I ever imagine what would happen next… He starts talking about our future and what it holds and then brings out a small box. It’s only until he said, “Sami, I’m doing this!!” that I realised what was happening! He opened the box and I see the most incredible, glistening diamond ring. I was stunned. I screamed “yes!” and bowled him over to shower him with tears and kisses.

To be honest, the details are such a blur! I had so much adrenaline rushing through me, I just remember the pure joy and emotion that I felt in that moment. I couldn’t have dreamed up a more magical weekend. And this just made it ridiculous! I was so happy, so overjoyed. We called family and friends, took endless photos, and then just enjoyed eachother’s company as we walked through the gardens.

Later, Mike had planned a glow-worm tour which unfortunately got cancelled. But to be honest, I was in such a love bubble, I didn’t mind at all.

We ran another beautiful spa bath, and were treated to Caroline’s vegan cooking once again for a celebratory dinner in our cabin. This time Ratatouillie with polenta and pumpkin, and a lemon pistachio cake with cashew cream to finish. To be honest, that first sleep was pretty restless… I just wanted it to be morning so we could chat again!! I kept touching my ring, and waking myself up with my smile. I was so, so happy.

The next day was Monday, and Mike had Caroline come early for a beautiful outdoor breakfast on our balcony. This next part is probably one of my favourite surprises… he had arranged for her to make my green smoothie recipe that I make every single morning!! I just couldn’t believe the thought he put in to each and every detail. I squealed with delight (actually!) and drank it all up.

We did a little yoga outside, and then made our way to a hike Mike had been recommended. We went offtrack and found a beautiful waterfall and natural pool, with crystal clear water. We threw off our clothes and went skinny dipping! It was absolutely freezing! But we didn’t care. We were on such a high.

After our hike, we had to pack up and leave the Dream Cabin 🙁 I was sad the weekend was coming to a close, but Mike assured me he had a few more surprises to come! He took me to Leura, where he had found ANOTHER incredible vegan cafe, Rubyfruit (seriously, the vegan scene in these areas blew me away!). We ordered the most delicious feast – vegan burrito and beetroot bean burger, coconut cream cake and a banana chocolate brownie! At this point we were receiving all of our congratulatory messages, as we had been out of reception for most of the weekend. The disconnection was definitely nice, and allowed us to be extremely in the moment.

We then drove back to Lilianfels, where I found out he had organised a decadent spa package for us both in the couples room – scrubs, massage, facial, spa, sauna, steam… it was so luxurious and I felt incredibly spoiled. We spent the afternoon walking around the property looking at the beautiful views and grounds, before making the drive back to Sydney.

When we got to Sydney, he told me we had reservations at 8pm at Otto, who now offer a vegan menu! We had another yummy vegan meal, shared a thousand more laughs, talked about the past, that weekend, and our exciting future together.

It was by far, the best time of our lives. I don’t know if anything will ever top it! Mike has completely filled my life with so much love and passion since the moment I met him. Not a day goes by that I don’t feel lucky. Happiness doesn’t cut it, I am overjoyed, over the moon, BURSTING with love and excitement for my life as his partner, forever and ever!

Thank you all for being so excited for me. I know so many of you watched my SnapChat and Insta-story and so I really felt like you were there in spirit, and wanted to share our action-packed itinerary with you. I hope you guys get to visit some these places! I had the time of my life, but I know with Mike, it only gets better.

Looking forward to sharing wedding planning details and my health preparation leading up to it. Hint: it will be a destination wedding 😉

Sending you lots of love and good health, always…

Sami

xoxo

Hi guys,

what I am about to post might be a little controversial. I get it, I myself jumped on the “all sugar is sugar” bandwagon and went through a long period of avoiding all things sweet, including fruit. In fact, if you look back at some of my recipes, you will see I used to make a lot of fruit-free smoothies, replacing it with avocado or soaked nuts and stevia/xylitol.

Whilst I think limiting fruit has a place, like in issues with Candida overgrowth, my transition to a 100% plant-based diet has seen a revival in my love affair for fruit. It has brought to my attention the very warped way in which I once viewed whole foods, like fruit, and the way I believe so many of us still do.

You see, we live in a world where packaged food with nutrition panels, ingredients we can’t pronounce, flavour numbers we don’t understand, and buzz words that deceive, are viewed as “good”, yet we are afraid of the plant foods that grow from the earth and have been eaten by humans for centuries. Hmmmmm...

It goes back to the simple concept, if you can recognise it, your body probably does too!

Fruit is natures beautifully alkaline, perfectly packaged, fibre-rich supplement.

When we consume fruit we get vitamins and minerals such as vitamin A, vitamin C, potassium, magnesium, folate and calcium. We also get the benefit of antioxidants such as organic phenols, which have been shown to decrease oxidation helping to prevent chronic disease and promoting healthy aging. The fibre acts as a buffer to the natural sugar being consumed, ensuring it is slow releasing and preventing those dreaded highs and lows of refined sugars. Not only that, but ripe fruits are the most alkaline of all foods. We want our body to stay alkaline to prevent chronic disease and toxicity and make us feel and look our most vibrant (animal-based foods are acid-forming, which causes the body to leech specific nutrients that balance this acidic effect, like calcium). And last but not least, fruit contains water making it extremely hydrating, which never goes astray when so many of us struggle to meet our daily quota of 2L water.

With all these incredible health benefits, we have somehow managed to demonize fruit and glorify artificial, man-made formulas.

So how did we get here?

Big bad fructose: Any ill effect of fructose, the sugar found in fruit, is strictly limited to that of industrial fructose such as high-fructose corn-syrup, and not fruit. In fact, this study proves that a diet that restricts fructose from added sugars but includes fruit, is more beneficial for weight-loss than a diet that limits both fruit and added sugars! It is definitely a combination of the above health benefits that ensures fruit doesn’t have the same effect on our blood sugar as refined sugars. Indeed, restricting fruit intake has even been shown to be ineffective in type 2 diabetes patients.

Here is something else I have come to understand – when you cut a food out completely you usually need to fill it’s void with something else. What I found myself doing was replacing a lot of my fruit with nuts, seeds and oils, essentially replacing healthy carbohydrates with good fats. I didn’t feel good on a high-fat diet, and even though I still promote good fats as part of a balanced diet, I think we are all too concerned with eating fat and not concerned enough about eating fibre and nutrient-dense plant foods.

We are in fact designed to eat carbohydrates as a large portion of our diet – particularly land and ocean fruits and vegetables, even whole grains. Yet so many of us are crowding out carbohydrates with protein and fat. We actually have 5 tastes: sweet, sour, salty, bitter and umami. As you can see, sweet is indeed one of them, meaning we need not feel guilty for wanting something sweet! And fruit is the perfect answer.

The more I eat real, whole foods, the more I can eat fresh fruit and even a little dried fruit, with no guilt, no bloating and no weight gain. It actually makes me feel so, so good and alive! This is where another age old comes into play – listen to your body. We are unique individuals.

Experiment, eat consciously, tune into yourself.

Don’t fear a whole food group, especially one as vast, nutritious and natural as fruit. We are fruit eaters – look at the banana-loving chimpanzee, our closest relative!

I just want you to think about how you view food, and begin to see the irony of fearing foods that are whole, pure and come from nature.

Surely, that doesn’t seem right?

Love, health & wholefoods, always

Sami xx

Hi guys!

Some of you have asked me about the 3 day cleanse I recently did with Cali Press. I thought I would share my experience with you, discuss what you might get out of it and let you know some juicy ways to enhance a cleanse, should you choose to do one yourself!

What it involved…

I did the Super-Flu fighter Juice Cleanse centered around boosting immunity. Fitting for the season! It has been formulated to ensure that the cleanser is receiving a rich amount of vitamins, minerals, antioxidants, flavonoids, and phytochemicals to ward off the winter flu.

You receive 4 delicious cold-pressed juices a day, full of veggies with a little bit of fruit. You also get 2 warming miso soups, 4 cups of Ovvio herbal tea daily and a “fireball” shot for each evening (that’s 12 juices, 6 soups, 12 teas, 3 shots!). Some of the superfoods used in the cleanse include ginger, echinacea, olive leaf, dandelion leaf, turmeric, green capsicum, kiwi, spinach, kale, oregano oil and lemon. So nourishing!

I have done a few cleanses before, some with companies, some on my own, and I have to say, I am a fan. I feel they are a perfect little break for my digestive system and allow me time to be really gentle and kind to myself. Even though I love to cook, it is nice to stay out of the kitchen for a few days (which can be time-consuming!), reset and recharge. I do find when I do them with external companies (instead of juicing myself) it requires less self-discipline as they make up the rules for you. I believe doing cleanses with the change of season is a great way to incorporate a few each year and ensure you are looking after yourself in this transitional period.

How you will feel…

It really depends on your eating patterns and your digestive system. Of course, if you are not used to eating clean it might have a different effect on you, due to the detoxifying effect and withdrawals (I’m looking at you coffee!). Hopefully this subsides, and after day 2 you feel better than ever!

I personally feel amazing whilst I cleanse. I sleep well, wake up refreshed and feel light and energetic throughout my day. I also find I am more productive. When I am out of the kitchen and my mind is off food and thinking about what I am making for meals, I get a lot more done! Therefore, I feel it is both a digestive and mental vacation 🙂

You might get a little peckish, but it’s nothing that a herbal tea can’t fix. Once you are past the hunger, which is often mental, you will realise you feel quite lively. You learn to drink slowly and mindfully and savour the taste of your juices. You can feel your body drinking up the nutrients and thanking you. I feel like your senses are enhanced and you begin to salivate by the sight and smell of your drinks, which is fabulous for digestion. Your taste buds completely reset, and that first green juice which may have tasted more like spinach than apple on the first day, tastes sweeter by day 3! By the last day, I could really go a fourth or fifth day. And really, we are resilient, we can try just about anything for a few days!

Things to remember…

This is not a “quick fix” – I don’t believe in viewing your cleanse as a quick-fix to weightloss and a flat tummy, because that is not what they are about and you will likely binge-eat the second you finish. Rather, if you have been indulging too much lately, look at this as a reset and a gentle stepping stone to forming healthy patterns post-cleanse. You are doing something good for your system. The intention is important.

Drink slowly and mindfully – as I mentioned, you want to give your system all the signals it would usually receive when you are preparing a meal. Look at the juice, smell it, sip it slowly, even swishing it around in your mouth. Really savour and enjoy it!

Ease your way back into eating solid food – after a cleanse, it is a good idea to ease your way back into eating slowly. Try not to gorge on every food craving that potentially popped into your head during the past 3 days! I began my day after with a green smoothie full of simple whole-food ingredients (i.e. no powders and packaged liquids). You might then want to munch on some raw veggies throughout the day, make yourself an abundant vegan salad with some good fats for lunch (avocado, extra virgin olive oil, raw nuts/seeds), and enjoy a warming soup or veggie dish with some grains/legumes for dinner. I’d love it if you avoided coffee for the day after too 🙂 Your system is sensitive.

Don’t over-exercise – in line with the below point, this is a time to rest. I understand the desire to do some daily exercise, which I fully encourage, but make sure to check in with how you feel and not overdo it. Pilates, gentle yoga, walking and a short light jog are about all I would recommend, but of course, everyone is different so see how you feel. I did my own yoga each morning, went to one yoga class, one pilates session and did two 45-60 minute walks. That felt right.

This is a time to relax – I understand that the show must go on, and you might have work and duties to attend to. Try to incorporate some restorative practices into your day each day of the cleanse (as we should every day), to truly give your system a well-deserved break.

Additions…

I was very impressed with how easy it was to stick to the cleanse. In the past I have usually completed cleanses that included a smoothie or a nut mylk as well as a few juices daily, so I was worried I would be starving! However, as I mentioned, once you get past the mental aspects you are actually very satisfied. The one time I felt like I needed something more, I munched on some raw nori sheets (seaweed) / added them to my miso 🙂 If you feel like you have to have something additional, I recommend raw nori, a little avocado, some raw celery/cucumber sticks and of course, more herbal teas.

I still had my warm lemon water every morning, as it is part of my morning ritual, and I love it so much. I then would have my Ovvio tea, do some daily exercise and start with my first juice. I also continued to take my probiotics and added a magnesium oxide supplement in the evening to ensure I was eliminating properly.

Some juicy ways to enhance a cleanse…

Here is a list of great activities you can do to take your mind off food and enhance the cleansing process (note: just do what you can!)…

• Dry body brush
• Full body exfoliation
• Facial or DIY facial
• Long bath with essential oils
• Diffuse/sniff essential oils
• Yoga – self-practice or a gentle flow/yin class
• Walking
• Infrared sauna
• Colonics
• Float tank
• Massage
• Reading
• Journalling

So, are you ready to embark on a cleanse yourself?! As you can see, it can be quite delicious in both taste and experience! Cali Press is offering a 10% discount off cleanses for the remainder of July, just use the code SAMI10 at check out.

I hope this was helpful! If you have any further questions, please email me 🙂

Love & health,

Sami xx

Several people had recently mentioned to me a movie called Cowspiracy, and I had this feeling in my gut that it would change my life. I wasn’t prepared for this, I was still of the belief that I needed animal protein. I knew if I watched just ten minutes of it, I would go vegan. Nevertheless, when my boyfriend, Mike (who had been vegetarian for a year at this point), said that he wanted to watch the movie, I knew all signs were pointing to the obvious – to stop living in ignorance and make an informed choice. So I did. I was wrong, within the first three minutes I decided I was going to go vegan! Mike and I said we would trial it for one month, which easily became two, and has now become a lifelong commitment.

There are many moral reasons I could list – environmental concerns, animal welfare issues – let’s be honest, we all know them, we just try not to think about them. And for sure, that is what breaks my heart and what grabbed my attention at first. You see, I am of the belief that what is good for the macro is good for the micro – so it makes sense to me that the best diet for us as beings on this planet, should be compatible with the environment and other creatures around us, so that it is sustainable. Therefore the choices we make for our health, can and should support the vitality of the world around us.

However, most interestingly for me as a nutrition student, it came down to the cold hard facts regarding the correlation between standard western diets and disease, and the way in which we have allowed mainstream media and food marketing to distort our beliefs, our instincts and our relationship with eating. We have become entirely disconnected from our food; what it is, where it comes from, what it does for us. I came to realise that there are far bigger holes in the western diet than “protein-deficiency” (which is extraordinarily uncommon, by the way), and that a diet centered around real, whole-foods makes the most sense on a biological and biochemical level.

Why is it that for almost every chronic illness, a vegan diet is prescribed and found beneficial, yet to healthy people, it is perceived as harmful, or wrong?

It just makes no sense!

As a health coach and nutritionist-in-training, I am fully aware of the fact that I will be presented with clients that do not wish to embrace a fully vegan diet. People don’t change overnight, and my own journey is a perfect example of that. My aim is to encourage you to eat in a way that is conscious, vibrant, and sustainable. So to do that, I stand by simple principles that can be applied to everyone:

1. Eat more whole foods that exude life, not death – this includes plant foods, raw foods, fermented foods, sprouts, herbs and weeds!

2. Don’t fear entire food groups – Carbs, Fats or Protein;

3. Don’t fear any whole-food – that goes for fruits, dried fruit, grains and white potatoes (the common ones people, my past self included, seem to view as “bad”) – we live in a world where artificial sweeteners and processed protein bars and shakes are deemed “healthy”, but the banana, a whole-food, given to us by nature, is bad… really?

4. Cut processed and refined foods, particularly refined sugar; and

5. Source, prepare and eat your food consciously and mindfully.

I believe that we all need to reprogram how we look at food. Yes it is yummy, comforting, and often celebratory, but do we stop and realise that it is actually a source of energy? No. Do we truly understand that food is a source of nutrients? Not those supplements you occasionally pop, but real, beautifully packaged, naturally intended vitamins, minerals, antioxidants, enzymes and fibre! No. Do we make the connection between the food we put in our mouths and the way we feel? Mood, energy levels, digestive discomfort, sleep patterns, hormonal changes? NO! What’s more, is the connection made between our food choices, and our susceptibility to disease?

NO. I don’t believe the majority of the world does view food this way.

My vegan journey has taught me many things, but one of them is certainly regarding the way in which I view food. I view it as a source of nourishment, as preventative medicine, as my ticket to vibrance, vitality and longevity. I don’t want to wait until I am sick, I want to be consuming the diet that ensures I stay as healthy as I possible can right now, in this moment. And I believe, we all could do with eating many more plant foods.

So, this is what leads me to where I am today. Happy, healthy and vegan! I was reluctant to “announce” it to my readers and friends because I didn’t want to seemingly push my beliefs onto you, but mainly, because I wanted to feel it in my own body first so I could speak from some experience. I can now say with conviction that this is my lifelong way of living and eating. It is not a diet, not a FAD, or a ploy to get thin or look a certain way, it is a lifestyle choice to consistently feel optimal and live a long and healthy life.

If I can encourage you to do anything, it is to make the connection between food and your overall health, not just your size. Start thinking about how many greens and other veggies you eat daily, and begin to incorporate more into every meal, and even every snack. These are the foods that will enhance your health, not inhibit it. Losing weight, feeling energetic, getting thick hair and nails, glowing skin, are just happy side effects. But I believe the intention is important:

let’s eat for longevity, not looks.

Thank you for reading, your support means the world to me.

Love & health, always

Sami xx

Eventually social pressure and convenience got the better of me, and in my early twenties, I moved from a vegetarian to a pescatarian diet. There were little vegetarian options through my overseas travels, and I didn’t want to be a difficult travel companion. This was also motivated by the high-protein, low-carb “Atkins” approach that was popular then. Soon, I was dabbling with chicken, hearing that eating animal protein was the best, most effective way to eat and stay lean.

When I went off the OCP I lost my period. My doctor put me on a Ketogenics diet, to help me get a natural cycle. I was eating very high-fat and high-protein. I still didn’t naturally gravitate toward eating a lot of protein, but I tried my best, and I was told to strictly avoid all but one carbohydrate a day. One carbohydrate a day! If I wanted a carrot, that was to be considered my carb. Can you imagine? It made me extremely “carbophobic”, and if you ask me, was just as, if not more, restrictive as some of my disordered eating of the past.

This way of eating also made me demonize fruit in such a way that I easily went months without eating a single piece! But as is the problem with restrictive eating and fearing a whole food group, I replaced fruit and other carbohydrates with something else, fat. Whilst I do believe that good fats are extremely beneficial, I was eating it in high quantities, and it wasn’t doing me any favours. I felt sluggish, my skin seemed dull, my hair and nails brittle and I felt there was always something wrong that I just couldn’t put my finger on. I was extremely stressed from having to work out precisely when I would have my one carb for the day and social scenarios became a source of anxiety for me. This way of eating was not only limiting and extremely inconvenient, it actually didn’t help me in any way.

After 6 months of this diet, I had had enough. I was going overseas where there would be lots of tropical fruit, and I decided to just eat intuitively for the first time in a very long while. I travelled, relaxed around food, reintroduced more carbohydrates such as delicious fruit, went back to eating only a little fish (pescatarian) and was able to reduce my stress – being away has that advantage! Within 5 weeks of this, I got my period for the first time in just over 1 year. It would be unfair for me to attribute this 100% to my “letting go”, however, it wouldn’t be entirely wrong to draw some correlation between the two. I definitely felt better – during that entire trip I could feel my body healing. It was a powerful indicator that I needed to listen to my body and reassess my food choices.

The next 6 months became a gradual progression toward going 100% plant-based. I totally eliminated dairy, as I came to understand that it isn’t necessary or healthful, particularly with hormonal imbalances. At this point, eggs and the occasional piece of fish were the last parts of my carnivourous diet that I had to relinquish.

A New Chapter!

Some of you may have noticed that my eating habits have shifted over the past year. Most notably, since late last year I have moved toward plant-based eating, eliminating animal products entirely. Yes, I am vegan – that word that seems to rouse a particular reaction within people. I know that it may seem “extreme” to some, unimaginable to others, and ridiculous to a few. The truth is, it has been the best decision for me- after feeling it in my own body and knowing all that I have come to learn, I am very happy and proud of my choice.

This entry, as well as the following two posts, will outline my journey, openly and honestly, with the intention to help those going through similar struggles – yo-yo-dieting, fluctuating weight, eating disorders, disconnection from food, hormonal imbalances… I have been there, you most certainly are not alone. I have gone through it all, and I can honestly say that my transition to plant-based eating has allowed me to reconnect with my body – my metabolism, appetite and self-esteem – in ways that I never experienced before, from the many diets I have tried! I offer you this, believe in the power of food to impact your health. This isn’t limited to women or hormones, our diet undeniably effects men and women alike in every way.

So without further ado, let‘s get into exactly how I got here…

Part 1:

When I was four years old, I stopped eating meat. No, no one in my family was vegetarian, I was just one very particular little girl who knew what she did and didn’t like. I believe that intuitively, as a young girl, I knew something was wrong about eating animals – I didn’t like the taste or the idea of it. Whilst I grew up enjoying veggies, I also loooooved dairy. In fact, processed cheese and refined carbohydrates were a mainstay in my diet – hello, melted cheese on white pasta/toast…everything! Don’t get me wrong, I wasn’t entirely unhealthy. Since I didn’t eat meat, I ate a lot of colourful fruits and vegetables and grew up with an appreciation of legumes and nuts.

Whilst I was always encouraged to look after myself, as a teenager I interpreted that, like many of us do, as being conscious of my weight. Thus the emphasis was on numbers, sizes, and physical appearance as opposed to nourishment. At this time, the health world was focused on quick-fixes and diet foods – particularly low-fat – with less of an emphasis on real foods. I remember seeing older females around me ordering programs like Jenny Craig and Weight Watchers, and thinking it was the coolest thing ever. I would gaze at the powders, shakes, bars and puddings like they were magic.

I believe this planted a little seed in my head, that dieting was “the thing to do”, that it was feminine, trendy, and convenient.

I don’t remember the exact moment I tried my first diet, but slowly my obsession with controlling my weight grew. At 15 I became a chronic calorie-counter, sticking to low-fat, I worked out exactly how many calories I would eat a day and would balance that with excessive exercising and other physical exertion e.g. I even accounted for calories burned during sleep! I was meticulous and stringent. A little nutritionist in the making (with not so healthy ideas of health).

I lost a lot of weight, although I definitely didn’t consider myself underweight at the time. People began to get concerned. Reluctantly, I agreed to see a dietician where I was told to lessen my strict exercise regimen and food monitoring. Eventually I complied. After all, it was exhausting! Gradually, I put the weight back on.

It wasn’t until then that perhaps an even nastier voice entered my head and I developed the tortuous eating disorder, bulimia. For years, no one knew. It was born out of pure frustration of being unable to lose weight as easily as I did that first time of rigorous calorie-counting. And yet, I didn’t lose any weight, and all I gained was a very unhealthy relationship with food and myself. It made me completely disconnected from my body and the choices I was making. I felt like I was living a double life and had completely lost sight of the big picture that I was originally motivated by, health.

Amongst all that, it makes sense that my period had disappeared. I was quickly diagnosed with Polycystic Ovarian Syndrome (PCOS) and put on the oral contraceptive pill (OCP), having only had two natural periods in my life. I stayed on the pill for 8 years and whilst I didn’t have a terrible experience on it, it is what happened after I stopped taking it that would present me with another health challenge, and inspired my interest in studying nutrition.

Thanks for reading! Part 2 coming to you tomorrow… 🙂

Love & health,

Sami xx