Wholefood for the whole body

We know foods impact on the body is huge. During the wholefood for the whole body journey, we continue to prove how powerful many foods can be when used on both the inside and outside of the body. This week it is all about the fruit believed by the ancient Egyptians to offer protection against poison – lemons.

Nourish from within:

Think clearly by reaping the benefits of the potassium contained in lemon, it is listed as one of the top seven natural sources for potassium.

Keep digestion in check with the natural citric acid content of the fruit.

Support the immune system by including the phytochemicals from lemon in a balanced, vitamin rich diet.

How to:

Quench: When life gives you lemons…..Unfortunately most commercial lemonades are more sugar than lemon. To get the nutritional benefits as well as the yummy taste, try this simple, delicious recipe from the clever peeps over at I quit sugar: https://iquitsugar.com/recipe/sugar-free-lemonade/

Be sweet: This recipe provides a perfect, healthy, refined sugar free alternative for those with a sweet tooth: https://www.thehealthychef.com/2012/06/lemon-yoghurt-cupcakes/

Savour(y) it: I haven’t always been a keen cook. When I first began experimenting with recipes, this was one of my first. It is one that I have returned to time and time again because it is just simply divine, give it a go: http://fitterlondon.co.uk/food/lemon-and-olive-chicken-tagine/


Treat the outside:

Lemon is well known for having anti-bacterial properties and containing vitamin C. These things combined make it the perfect, natural treatment for an oily skin.

How to:

Face scrub:



Combine all of the ingredients in a clean bowl and mix well until mixture becomes coarse. Apply to the face and neck massaging with circular, upward movements for 2-3 minutes. Rinse thoroughly with cool water and follow with your usual toner and moisturiser.

lemon 1

Wholefood for the whole body

We know foods impact on the body is huge – inside and out. Since the beginning of the wholefood for the whole body journey, we have proven the brilliance of the avocado, discovered why Extra Virgin Olive Oil is referred to as liquid gold; explored nature’s very own multivitamin – the egg, we’ve found out how to cure-all with chamomile, benefited from ‘the fruit of the Angels’ – papaya, and enjoyed nature’s ultimate energy snack of bananas.

Several weeks ago we asked the question – what wholefood would you like to see featured as our wholefood for the whole body? And at your request, we got spicy with the powerful properties of turmeric, and went nuts with almonds. Next on the list is a food referred to in Tibet as ‘the key to eternal youth’. Traditionally used in both Chinese and Tibetan medicine, the uses of the goji berry are surprisingly broad.

Nourish from within:

Reduce the signs of ageing with the antioxidant properties goji berries are so well-known for.

Promote healthy glowing skin by benefiting from the betacarotine goji berries contain.

Keep a weight-loss program on track by incorporating fat-free, low-calorie, fibre rich goji berries in a healthy diet plan.

How to:

Add them: This week I discovered that you can add goji berries to just about anything! Here is what I made them an addition to:

Rice – adding a handful of berries to my rice gave it a great sweetness.

Trail mix – I added a handful to my usual homemade trail mix; the chewy texture seemed to make it last longer than usual – winner!

Salad – I made a super simple summer salad and threw in the berries to enhance the apple slices in the mix, it worked!

Juice – Throwing a handful in with my usual veggie juice mix was a great way to jazz up the other green ingredients.

Spread them: Jams are delicious, and usually full of refined sugars and other nasties. This recipe from http://gojiberry.com/ keeps it clean without losing any yum factor. Give it a go:


  • 1/4 cup Tibetan Goji berries, soaked, keep and use soak water
  • 1/2 tsp orange zest
  • 1/2 tsp grated fresh ginger
  • 1 pitted date or 1 tsp raw honey


Add all of the ingredients to a food processor and blend until pureed, spread on sprouted bread – perfection.

Roll them: Truffles are usually a decadent treat the health conscious choose to avoid. With this recipe from www.sungodssuperfoods.com.au you can now indulge with a clear conscious.

Makes 16 one inch truffles


For truffles:

  • ¼ cup tahini
  • ¼ cup pine nuts
  • 2 tablespoons carob powder
  • 2 tablespoons raw honey
  • 2 tablespoons cacao nibs, ground fine
  • 2 tablespoons goji berries, ground fine
  • 1 teaspoon maca powder
  • ½ teaspoon vanilla
  • ½ teaspoon cinnamon
  • About ¼ cup pine nuts
  • Whole goji berries


Combine all ingredients , except pine nuts and whole goji berries, in a small bowl. Mixture should be shiny and smooth, pulling away from the sides of the bowl. You can add a little more carob if it seems sticky. You may chill the mixture to firm it up a little before shaping.

Roll into 16 one inch balls

Roll each ball into pine nuts

Press one goji berry into truffle

May be stored covered in fridge for about 1 week or so, if you hide them!

goji salad

Treating the outside:

With its proven anti-aging powers, why wouldn’t goji berries be just as good on the outside as they are on the inside? The enzymatic action of these berries is quite intense so a little goes a long way.

How to:

Goji peel.

This was the first time I have used goji’s as a DIY treatment; this is what I did:


  • ¼ cup goji berries ground down
  • 1 cup almond oil


Mix the ingredients together, well. Apply liberally to the skin (I used in the shower) using circular motions, rinse well and follow with your usual moisturiser. The result of this experiment was healthy glowing skin.

Final thought: Prior to the request for them to be featured as a wholefood for the whole body, goji berries were something that had been a rare inclusion in my diet. Researching their uses and benefits proved that they are indeed a great addition to a balanced, healthy diet. It also lead me to learn that when eaten in excess, goji berries can have some negative side effects. As with all things, moderation is key.

goji shower



Why Her Master Plan is different.

Her Master Plan believes every woman is unique, and we want to offer something unique to every woman. We also believe that Her Master Plan is unique, here’s why:

Affordable: Big events are exciting, fun, enjoyable and expensive! Her Master Plan believes your best you doesn’t need to be a broke you. Having the ability to create your own master plan gives you confidence to keep within your own budget, whatever that might be.

Time efficient: Your time is precious. This is something we too often forget, especially when planning a big event. Her Master Plan combines all your health, fitness and beauty needs into one plan, giving you back your precious time and allowing you to prepare not only your body, but also your mind.

Convenient: We are not going to sugar coat it. Getting the results you want is going to require effort. Our goal is to offer convenience, ensuring all of that effort goes in to working hard on your plan. Offering mobile services, DIY survival kits and online support; Her Master Plan make excuses hard to come by.

We are just like you: While our passion lies in health and fitness, we also enjoy chocolate and wine and sometimes we forget to take our make-up off before bed! We understand that no one is perfect and ideals are often not sustainable. Following an 80/20 rule is what we recommend. Meaning that 80% of your time you spend behaving and 20% of the time you allow yourself a treat or a lazy night. To be perfect all the time would make life boring, right?

Togetherness = results: Having all your health, fitness and beauty needs taken care of by one expert, results in us working closely together. This means that together, we are far more accountable to achieve incredible results.

Easy: Working with one person for all of your health, fitness and beauty needs makes it easy. Share make-up ideas during a personal training session, ask questions about nutrition while enjoying a manicure. Having the ability to do this with that one person who understands your master plan creates a feeling of comfort and calm, that is of the highest importance when working toward your goals.

Complementary:  Health, fitness and beauty complement one another. Your health influences your fitness. Your fitness and health determine the beauty treatment your body needs. The treatments you have impact your health and fitness. Still, women approach these components of an overall goal separately. With Her Master Plan your goal is supported holistically.

Simple: Her Master Plan likes to keep it simple. We will plan to meet your goal and if that means a certain style of training and treatments that is what we will do. We don’t follow fads or gimmicks – eat well, train hard, have fun, look after your body inside and out and you will see results. Simple.

Education:  It is great working toward a special event, and the way it feels achieving your goal in time is wonderful. However, good health, fitness and beauty are essential for life. Her Master Plan aim to not only get you event ready but to also educate you along the way so that your results become your norm.