Making Health an easy Action!

Lemon Water

If loosing weight, exercising and making only healthy choices was easy, we’d all be making them, right? However in reality, choosing the option towards better well-being is often never easy. So, here’s my practice. Actually, it’s more of a trick. The trick being that each morning, I create a mind-set that will support making healthier decisions easier throughout the rest of the day! Sound easy?

I believe it’s so much easier to keep something going rather than trying to get something started. Once you commence with healthy intention, continuing it feels much easier than having to keep getting started. After all, how many times have you promised yourself that you will start making changes tomorrow! So here’s how I create the momentum. In the beginning 5mins of each day, I take my first healthy action, therefore significantly increasing the likelihood that I will continue to make healthy choices throughout the day and lessening the chance of diverting to an unhealthy route and crashing your health.

So what’s this healthy action that I take in the first 5mins after waking up? It needs to be something that requires no set-up, otherwise I’d have to think about it the day before. Also, it needs to be something I’m able to do while still feeling sleepy. I simply drink between 16 – 20oz of water with squeezed lemon juice. Not only am I instantly hydrated by the lemon water, but it also delivers anti-inflammatory and anti-oxidant properties(Research)However, for this lifestyle purpose, it provides the mind-set that I’m choosing to start each day with action towards a healthy lifestyle. Without even thinking about it, in the first 5mins of the day, I’ve chosen an affirmative step for self-care and personal wellbeing. I have started the momentum and have created good intention. I’ve built a mind-set that I have started my day with good actions. Therefore as the day progresses, when tempted by indulgent, un-healthy foods, I consider that I’ve already taken action towards better health. My health is already improving. Do I want to change paths now? Do I want to continue on with what I’ve already started or do I want to go backwards?

I have practiced drinking my lemon water first thing in the morning for many years. The first thing I notice is that I feel more alert. My body appreciates the qualities of the lemon juice with its polyphenol antioxidants, which research has shown to support weight loss, or Vitamin C, another anti-oxidant which again,research states may support cardiovascular health. Also, as I feel hydrated, I drink less coffee, therefore consuming less caffeine. I also feel more satiated so am able to continue my fasting until later in the morning. But most importantly, I feel successful by starting each day with a positive action for my personal health and well-being. 

So, make it easy, without thinking too much, take a healthy action in the first 5mins of each day to increase the likelihood that you’ll continue to make good, healthy choices and not be tempted towards an unhealthy lifestyle, or having to keep starting the change towards better health.

Morning Water Recipe:
16-20oz filtered water, room temp

¼ lemon, squeeze juice into water.


How the Cauliflower came to Power!

Cauliflower Power Lunch Plate

Today’s food adventure starts with the usual staring into the fridge.  Meanwhile, the cauliflower that’s dangerously close to it’s sell-by date stares right back! Feeling guilty at the thought of having to throw yet another fresh cauli away, it became apparent that today’s lunch included cauliflower!

So, creating a new recipe can start with something old, like an almost gone-off cauliflower. I was feeling ravenous and in no mood to head to the grocery store. So, in an attempt to not give into high carb, high sugar, fast snacks, I decided to entice myself with a delicious yet nutritious new recipe for a power lunch.

I took out the cauliflower. Without giving anything else too much thought, I randomly grabbed other foods such as brie, red onion, half an avocado and what was left of the arugula. I always try to have fresh lemons, so I cut up one of those. Side note, squeeze fresh lemon juice into everything you cook to add extra flavor.  Another favorite of mine is olive oil. You can enjoy olive oil hot or cold. Today I fancied heating the olive oil, as well as sautéing the onions. By pouring the hot oil onion mixture over the arugula and avocado, the texture changed, making digestibility easier.  This is the case for other salads that include fresh spinach leaves. The heated oil allows denser nutrition values to become available during digestion, which aren’t accessible when consumed raw. Another excellent way to cook and heat your veggies is to use an airfryer. Airfrying vegetables can make even the most mundane veggie become delectable. 

So, as my cauliflower was on it’s last leg, I knew the airfryer was the best way to bring it back to life. I laid out my cauliflower steaks in the airfrying basket. If you’re wondering what a cauliflower steak is, it’s simply a cauliflower that is thickly sliced horizontally. I generously added olive oil plus sea salt to the steaks, then let the air fryer do it’s thing.

Today’s food adventure ended up to be a delicious, new nutritious lunch recipe, filled with flavor. Click on the recipe link at the top to decide for yourself if my food trip turned out well! I hope you’ll find my ventures entertaining, somewhat useful and inspiring to embark on your own food adventures. There must be something in your fridge that is dangerously close to it’s sell-by date!

(Chuckle), It is all about Oats!


Hello dear friends-at-home,

And now for something completely different!  It is all about oats! Kale, Jackfruit Steel Cut Oats with Curry. How about, Leek, Sage & Currant Oats? Intrigued? I hope this story of a bowl of oats strikes you with inspiration in creating your own oat umami!

So the simple oat grain is not biased in being either sweet or savory. It is quite neutral really, especially if you only add water.  Consider your bowl of oats as a wonderful, blank canvas for creating your own breakfast adventures! Depending on which ingredients you add, your morning oats can be either sweet or savory!

The oat story started when I began experimenting with my daily steel cut oats. One morning, I could not decide if I wanted my protein smoothie or my bowl of oats. I fancied the oats but had been trying to incorporate a daily protein powder. A thought then occurred to me, “why could I not add my protein powder to my oats?” In fact, why not consider approaching my oatmeal the same way I approach making a smoothie.  Thus was born, The genie steelie! However, simply adding protein powder to oats was a simple beginning.

The thrill from finding and adding unusual ingredients into my daily oats started to provide excellent motivation for getting out of bed! Some days, when a surprising ingredient or a unique pairing had caught my eye, I could not wait to jump up the next morning and begin experimenting! One particular lunchtime, my daughter & I were enjoying a yummy, black bean, vegan taco with Jackfruit. “Hmmm”, I thought, “Jackfruit in oatmeal?” So imagine my delight when I found frozen Jackfruit at my local grocery store. Jackfruit has a wonderful, unusual savory taste. It has almost a peppery quality, while the texture and color are similar to a mango. The Jackfruit’s unique tubular shape is not found in any other fruit and its sunshine color was perfect for brightening my morning Kale, Jackfruit and Curry Oats.However, the next oat creation might be my favorite, Leek, Sage & Currant Oats.

Inspiration for bringing together new and different flavors can to be found in all sorts of places. The Leek, Sage & Currant Oats inspiration came from a wonderful Food and Wine recipe for a Turkey leg dressing! Remember, oats are a blank canvas. So, when I recently found this recipe speaking of sweet, “melted leeks”, blended with sautéed currants to create a rich, sweet yet savory flavor, my mouth watered. I needed to adapt the recipe but it was the perfect inspiration for a new oat beginning.  I woke up this morning and started cooking right away. The sautéed currants, oniony taste of the leek, savored together with the sage created a decadent, flamboyant start to the day. It felt like a breakfast suitable for a Queen!

So dear friends-at-home, what royal oat flavors will you be creating for breakfast? By sharing my creative journey with you, I hope that you are struck with oatspirational sparks and create more, fabulously unique oat recipes for the world! Perhaps we should create a hashtag or something! Please make sure to share below any questions you have, or hopefully, pictures of your oat inspirational journey! I cannot wait to see what oat inspiration is ignited in you!

Genie Steelie’s – Waking up Breakfast!

Oats! It’s whats for Breakfast…….or lunch, dinner or even a snack! I’ve always loved oatmeal but when I gave up sugar a few years back and started adding sea salt to my breakfast staple, my now savory oatmeal breakfast created enticing new possibilities.

I’m  also tired of having to make smoothies to take my natural supplements. So I’ve started using my steel oats as a new place to incorporate my potions! Rather than using a smoothie to mix up wheat grass, juices and wellness powders, I use my simple oatmeal as a  place to mix it up! And so the Genie Steelie is born!

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We’ll call this genie steelie, the “Power Starter”.

I use a rice cooker to make my steel cut oats and always toast them in coconut oil first before adding the rest of the ingredients.

Toasted Steel cut oats

Grass fed cow/dairy free milk (in ratio to the amount of oats)

Lemon Juice (squeezed juice of 1/2)

Fresh ginger (grated)

Ground Cinnamon (1/2 teaspoon more or less)

Sea Salt (pinch of)

Sliced Apple (half an apple)

Serving of Protein/Wellness supplement mix

Sit down & Sip Up! – Elixir for Detoxing Mind & Body

In our culture,  the evaluation of a successful person is based on a level of busyness. But get this, being busy does not make you important. In fact, it just makes you stressed, tired and definitely not your best self! In reality,  taking a break, sitting down and enjoying a moment of quiet, especially while sipping on a warm beverage, is a vital step for optimizing on good health as well as detoxing the brain clatter.

For a simple but tasty cup of tea, to boost both mind and body, try a genie elixir. I call them elixirs as it’s more than just a quick cuppa! My Genie Detox for Mind and Body, includes natural detoxifiers such as charcoal and lemon juice along with wellness a boost from apple cider vinegar. For an added powerful antioxidant, I use Hydrogen generated water. For a touch of calm and comfort, I use dried Hibiscus and raw honey. Its warming. It’s revitalizing. Its boosting. It’s a lot cheaper than any detox supplement. So I invite you to take a break, sit down and sip up!

Steps for Genie Elixir:

#1 Make cup of boiling hydrogen water. You can either purchase Hydrogen water, or use a Hydrogen water generator such as that found on shopHQ

Add serving Activated Coconut Charcoal to your favorite tea cup.


Squeeze half a lemon juice


Add boiling water to dried Hibiscus leaves in separate teapot. Let steep for 5 mins. Strain while pouring onto charcoal & lemon juice.


Add Teaspoon of Apple Cider Vinegar (making sure to use a brand that includes the Mother)


Add Teaspoon raw honey.


Sit & Sip!

Genie Elixir Recipe:

  1. 1 serving Activated Coconut Charcoal
  2. Squeeze juice of half a lemon into cup.
  3. Add boiling water to dried Hibiscus leaves in separate teapot. Let steep for 5 mins. Strain while pouring onto charcoal & lemon juice.
  4. Add Teaspoon of Apple Cider Vinegar.
  5. Add Teaspoon raw honey, then stir.