Butternut and broccoli salad

Low carb, paleo and primal friendly, Wholefood.

Serves: 4


  • 1/2 Butternut
  • 1 Tbs coconut oil
  • 1 cup peas
  • 1 cup broccoli
  • 1 Tsp cumin
  • Smoky pepitas


  1. Dice the butternut into bite sized chunks
  2. Heat the coconut oil in a large frying
  3. Coat the butternut with the cumin and fry untill the butternut is almost cooked
  4. Deglaze the pan with a little water
  5. Add the broccoli and peas and stir fry untill everything is cooked
  6. Top with the Smoky pepitas

3 Ways to set realistic weight loss goals

The festive season has seen us through many late nights of working to get things done and not to mention all the social gatherings that have created careless and mindless eating after too many wines. Something has to change, your clothes are feeling tight and you are sure that your love handles have grown love handles. Where to go from here?

realistic weight loss goals, fat loss, How to lose weight

Beat festive weight gain with setting achievable goals

The best starting point is to get a goal, a tangible result that you can achieve and that will make you feel more comfortable in your clothes and ready to take on new challenges.

  1. Think short term 

The most important thing to remember when setting your goal is that it should be achievable. Breaking your goal into smaller milestones that you can achieve will keep you focused and motivated. Instead of looking at the end goal or figure that you would like to see on the scale, set smaller bit sized goals that you know you can achieve. Not only will you see greater results but it will keep you going

2. Pick a nutrition strategy that you can maintain 

Nutrition for weight loss, How to set weight loss goals

Pick a nutrition strategy that will work for you

If you start off with the latest lemon juice cleanse and you try to maintain that for the duration of the cleanse you are bound to become too hungry and temptation will be to be to great. Instead ask yourself “Can I maintain this way of eating for life?” If the answer is “no” then you need to find something that is more realistic and easy to follow and not too restrictive. The internet is full of ideas on eating whole foods where you don’t have to exclude any food groups from your diet. You will also find many healthy recipes on my blog

3. Make sure to track your progress 

Weight loss goals, How to lose weight

Track your progress and stay motivated

Track your progress weekly and here I don’t mean the number on the scale, take a weekly selfie or measure your hip circumference, you can even try on some of your old jeans that used to fit before maybe you even have some new fitness gains. It’s important to keep celebrating your successes no matter how small. 

If you are serious about losing weight this year and you would like some extra motivation and a step by step guide on setting your weight loss goals, then join me in my Crush your health goals challenge starting early January. We will give you plenty of tips and strategies and we will help you stay accountable so you can crush your goals. Sign up here


Crush your weight loss goals in 2018

Health goals, How to lose weight, emotional eating, stress eating, crush your health goals

Crush your health goals in 2018 with our free 5 day online challenge

2018 is full of possibilities ….

Now you have set health goals or resolutions before, full of enthusiasm and plans on how to achieve them but the life happens and before you know it’s 3, 4 months down the line and you have long forgotten your health goals. you ask yourself, what happened?

I bet they were written down and if you are anything like me in the past, I just never looked at them again.

There are many reasons why people don’t achieve their goals, here are 3 reasons why

We try to do too much

Weight loss, emotional eating, stress eating, Crush your health goals in 2018 with our free 5 day online challenge

We often take on too much and can feel overwhelmed

We get all excited and set these really great goals for ourselves, but we get overwhelmed with all the ways in which we want to implement our goals. We keep running from one strategy to the next. from my experience I have learned that instead of taking on many goals and not achieving any of them why not set just one and focus on only that one. Once you have achieved this goal you can move on to the next

We don’t have a plan

We know what we want and we have written down our resolution, but there is just no plan on how to get there or maybe we don’t know what the plan should be. I have found that making a detailed road map of how to get to my goal broken down into daily action steps is very helpful. It also helps me to feel good on a daily basis knowing that I have taken one step closer to my goal.

We don’t get help, we totally try and do things on our own

Making changes to your health can be overwhelming and without the support and motivation from friend and family we often tend to lose momentum and eventually lose motivation. Recruit a friend or family member to join you on your quest or join a community with similar goals.

It is because of these reasons that I have decided to put together a free 5 day online challenge where we are going to set goals together, create a community that will support each other in our journey to achieve our goals. and not only will we achieve our goals we will crush them 🙂

So if you are ready to make some changes to your health and you are looking for like minded people then this is the place for you.

If you want to make changes to your lifestyle but you lack motivation or don’t know to maintain your motivation then this challenge will steer you in the right direction and I will be there to help you every step of the way
I invite you to join our free Crush your health goals challenge where I will help you get one step closer to your goals


The challenge starts on 8 January 2018.

If you would like to join me in this totally free challenge then Sign up Here

Chocolate yummy gummies

These are so delicious and good for your gut

Gummies, gut health, Paleo and primal friendly, low carb, Wholefood


  • 3 Tbs gelatin (preferably from grass fed cows)
  • 8 Tbs hot water
  • 2-3 drops liquid stevia
  • 1 can of coconut milk
  • 1 Tsp vanilla essence
  • 1 Tbs cocoa powder


  1. Add the gelatin to the water and stir briskly untill thoroughly mixed
  2. Add the rest of the ingredients and mix thoroughly
  3. Pour into moulds or a square baking dish
  4. Place it in the fridge untill set
  5. Store in the fridge for up to 1 week

For more snack ideas click here

Smoky pepitas

Snack, Paleo and primal friendly, Wholefood, fatloss

These little guys make a quick and delicious snack.


  • 1/2 cup Pepitas
  • 1 pinch sea salt
  • 1 pinch paprika


  1. Roast the pepitas in a frying pan (I don’t use any oils but you can add some coconut oil if you like)
  2. Sprinkle with the salt and paprika
  3. Enjoy!

For more snack ideas click here

Balsamic spinach and mushroom saute

Primal, Paleo and primal friendly, Wholefood, low carb


  • 1 bunch spinach with stems removed and cut into bite sized pieces
  • 1 Tbs olive oil
  • 1 onion
  • 1 cup sliced mushrooms
  • 2 tbs balsamic vinegar
  • 1 clove garlic minced


  1. Heat the coconut oil in a large frying pan
  2. Add the onions and fry untill browned
  3. Add the garlic and mushrooms
  4. Add the spinach and balsamic vinegar
  5. Cook untill the spinach is wilted