Feel the love

Whether you are in a relationship or lovin’ the single life, Valentines Day is a social occasion for all. When working toward a health, fitness and beauty goal, any social occasion can be potentially dangerous and daunting. Rather than compromise your goals or become a Valentines recluse, read our guide to showing your body some love this Valentines Day.

You and your man, you and your gal pals, you and your secret admirer. Whoever you are spending it with, it doesn’t have to mean a 3-course meal, copious amounts of alcohol and hindering all of your hard work. In fact large amounts of heavy food and alcohol will actually have a detrimental effect on any romantic intentions.

Try our first-rate dates ideas to score big in both your health and romance goals.

  • SPB – Stand up paddle boarding is not only fun and great for the core; it is also a great excuse for you to show off some skin. You will have whomever you are trying to impress (your other half, the cute boy who rented you the board…) realising just how lucky they are to be spending Valentines Day with you! All of that giggling and bare skin will also have all the right hormones in all of the right places by the time day turns to night.
  • Kayaking – As with SPB, kayaking is a great way to get a sneaky core workout. It is also a great excuse to snuggle up in a double kayak if you want to get nice and close to your date!
  • Walk – A long walk in nature is great for every part of your body and mind. It can also be very romantic and insightful if you are with your man, a great way to avoid awkward silences if with someone new, and it can give you and your girlies a chance to chat away to your hearts content.
  • Camping – Want to make a weekend out of it? Why not. Camping is a phenomenal idea – no TV, no computers, just you, your chosen V-day companion/s and the great outdoors. If your intentions are romantic bring just the 1 sleeping bag…
  • Theme Park – Remember how much fun you had there as a kid?? Believe it or not, it can be just as much fun as an adult. Running between rides and releasing endorphins will do wonders for your body, and mind. Just try to avoid those hotdogs and jumbo colas.
  • A picnic – Pack a basket, grab a rug and head to the beach, the park or settle in for a romantic carpet picnic. Wherever you do it, a picnic is the perfect safe date. You have complete control over what you put in to the picnic basket, and your mouth. Our fave options include: vegetable crudités, clever chips ‘n’ dips, perfectly packed pizza, a couple of different salads, finish with some fresh berries (feeding to each other optional) and voila – picnic heaven.
  • Romantic meal for 2 (or 3 or 4) – If you want to go more traditional it can still be done. The great news is that a lot of the best ‘romantic meal’ foods not only have great aphrodisiac properties but are also packed full of nourishment. Do it over breakfast, lunch or dinner with our nutrient dense aphrodisiac recipes we put together especially for the big day.
  • Massage – After all of those aphrodisiac foods you may be in the mood for something else well known for its aphrodisiac properties – massage. Either grab the nearest oil to you, or check out our top 5 essential oils for massage.

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.

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. Last week we asked the question – what wholefood would you like to see featured as our wholefood for the whole body? We covered off the first of those last week, eating and beautifying with a spice that has been used to treat a variety of ailments for more than 4000 years – turmeric. This week has had us going nuts as we fulfil your second request.


Although all nuts are different when it comes to the nutrition credentials and the health benefits they offer. One thing that they all have in common is that they are packed full of protein, fibre and essential fats, making them the perfect power snack.

This week we focused on the almighty almond:

The versatile almond nut is technically a seed, the seed of the fruit that grows from the almond tree. The almond tree produces fruits called drupes; a seed is encased in the fruit and this is what we refer to as the almond nut.

Nourish from within:

Maintain strong, healthy bones with the calcium contained in this yummy nut.

Improve the condition of your skin by benefiting from the high vitamin E content of almonds.

Keep your heart healthy and consume the whole almond, including skin. The skin of the almond is full of flavonoids; flavonoids are compounds that help protect the heart.

How to:

Drink them. Almond milk is an incredibly delicious alternative to other milk options. If you are intolerant to dairy, have read up on the potential ill effects of soy, or you just fancy a change to your usual, give almond milk a go! It is so simple; this is how I do it:


½ Cup of almonds soaked in filtered water overnight

2 Cups filtered water

Pinch nutmeg

Pinch Himalayan sea salt

Cheesecloth or a nut milk bag


After draining and rinsing the nuts, place them in to a blender with the water and other ingredients; blend for 2 – 3 mins. You may have to stop and start this process if your blender gets too warm. Pour the mixture in to the cheesecloth/nut milk bag and squeeze the liquid in to a clean, glass bottle. You can discard the left over pulp, or get savvy and use it in other recipes. One of my fave ways is to use the left over pulp as the ground almond component in my choc malt protein balls – two treats for the price of one! You can find the recipe here

Tip: Keep your milk in the fridge and it will last for 3-5 days.

Enjoy them with friends: Bring a little something new to the traditional share plate with this super-duper healthy recipe that never fails to impress: http://www.myrecipes.com/recipe/mediterranean-almonds

Tip: When preparing any nuts be sure to soak them over night beforehand, or purchase them activated. This will make them far easier to digest and ensure you enjoy both the taste and nutritional benefits.

Morning/afternoon tea with them: What is better than a scone for morning or afternoon tea? An almond scone packed full of nutritional benefits and no nasties, that’s what! And here is how: https://www.thehealthychef.com/2012/05/paleo-scones/


Treating the outside:

Vitamin E is renowned for its exceptional effects on the skin. Being one of the main ingredients in almonds it is a no wonder that almonds are great for skin too.

How to:

Treat pigmentation and dark circles.


3-4 almonds

¼ cup whole milk


Soak almonds overnight. After soaking, remove the skin from the almonds and then crush in a pestle and mortar. Gradually add the milk to the almonds to form a paste (you may not need the entire ¼ cup). Once you have a thick paste work the mixture in to the areas of concern, or the entire face and neck, relax with the mask on the face for 15 minutes before rinsing thoroughly and following with your usual moisturiser.

Final thought: As you can see from the above, nuts are a great addition to any balanced diet and skincare routine. However, they are a calorie dense food and can cause digestive issues for some. Aim to keep servings to a handful (30g) to ensure you don’t turn this food friend in to food foe.


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 natures 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. This week we asked the question – what wholefood would you like to see featured as our wholefood for the whole body? And you responded with some great suggestions. So, this week has seen us eating and beautifying with a spice that has been used to treat a variety of ailments for more than 4000 years – turmeric.

Nourish from within:

Protect your body from free radicals with turmeric’s ability to increase the antioxidant capacity of the body.

Keep your brain healthy with the curcumin contained in turmeric. Curcumin is said to increase the brains level of Brain-Derived Neurotrophic Factor (BDNF), a main driver for the formation of new neuron connections in the brain.

Improve liver function and detoxification with the effects of turmeric on the liver’s ability to detoxify xenobiotic (toxic) chemicals.

How to:

Be traditional with it: Turmeric is traditionally used in a lot of Indian cooking. This recipe is super yum as a soup, or you can add meat / extra veggies to make it in to a hearty curry http://www.yummly.com/recipe/Indian-Mulligatawny-Soup-I-Adore-Food_-200817?columns=3&position=20%2F56

Tip: Use sweet potato for the potato component of the recipe. If you are watching your weight, replace potato all together and use pumpkin instead.

Marinade with it: Turmeric is so flavoursome, it is the perfect marinade for just about anything. Make this mixture to quickly and easily transform any dish:


  • 3 tbsp coconut oil
  • 1 tsp grated turmeric root
  • 1 tsp grated ginger root
  • A good squeeze of lemon juice
  • 1 tsp ground cumin
  • Pinch ground chilli
  • 1 tsp minced garlic
  • Pinch salt and pepper


In a clean bowl, mix all of the ingredients well until they form a paste. Rub in to meat or fish as required.

Start the day with it: Try replacing your regular morning ‘pick me up’ with an alternative in the form of a turmeric latte, you won’t regret it. Here’s what to do: http://theforgivingbody.com/turmeric-chai-latte-golden-coconut-milk/

turmeric latte



Treating the outside:

The wide range of antioxidants; antiviral, antibacterial, antifungal, anticarcinogenic, antimutagenic and anti-inflammatory properties, combined with the nutrients; protein, dietary fiber, niacin, Vitamin C, Vitamin E, Vitamin K, sodium, potassium, calcium, copper, iron, magnesium and zinc in turmeric means the advantages for the outside of the body are as incredible as for the inside.

How to:

Whiten teeth


  • 1 tablespoons of organic turmeric root powder
  • ½ tablespoons of baking soda
  • 1 tablespoon of organic coconut oil


Mix all of the dry ingredients in a  clean bowl. Add the coconut oil and stir through until the mixture forms a thick orange paste.

Put a generous amount of the mixture on to your toothbrush and brush teeth with this for around 2 minutes. Spit and rinse well with plain water until the water becomes clear.

Tip: The paste will stain your toothbrush. Buy an inexpensive one you can use especially for this purpose only.

Brighten skin


Turmeric and your usual foundation or tinted moisturiser.


Place your usual amount of foundation/tinted moisturiser on to a clean spatula or in to a small bowl. Add a pinch of turmeric powder and mix well with a clean foundation brush, apply foundation/tinted moisturiser as normal. This leaves the skin with a beautifully natural glow.

Tip: Start with a very small pinch of turmeric powder, blend with foundation/tinted moisturiser and test on the jaw line before applying to the entire face. Remember, you can always add but you can not take away!


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 natures very own multivitamin – the egg, we’ve found out how to cure-all with chamomile and have benefited from ‘the fruit of the Angels’ – papaya. This week I found out how nature’s ultimate energy snack can do more for you than you might think.

Nourish from within:

Beat depression with bananas high levels of tryptophan.Tryptophan is an amino acid which converts to serotonin; serotonin is the neurotransmitter responsible for balancing mood.

Sleep better with the combination of serotonin production and the magnesium contained in this fruit. It is the perfect before bed snack.

Make quitting easier with the high levels of B-vitamins, potassium and magnesium bananas contain. This vitamin and mineral combo speeds up recovery from the effects of withdrawal.

How to: 

Banana Bread – this convenient comfort food has endless, healthy variations. Don’t be fooled by the shop brought banana breads that are likely to be laden with refined sugar, give this recipe a go instead: http://trainerluke.com/recipes

Banana Brekkie – who doesn’t love pancakes for brekkie? The experts at Bottoms Up! Fitness show you how to excite your taste buds and nourish your body with this brilliant recipe:

Easy-Peasy Protein Pancakes:


  • 1 Banana (the larger sugar bananas work best, or 2 small lady fingers)
  • 2 eggs
  • Pinch of nutmeg and a teaspoon of cinnamon
  • A little organic butter, or coconut oil (for frying)
  • Toppings of choice. BUF loves frozen berries and CoYo coconut yoghurt. We’re also partial to a little almond butter, or a drizzle of organic maple syrup.


  • Pop bananas, eggs, a pinch of nutmeg and generous serve of cinnamon in your blender and mix well.
  • Pour your batter into a slightly oiled or buttered pan and cook as you would regular pancakes. Recipe makes one large, or two small cakes.
  • Serve with your topping/s of choice.

BUF Tip: Best eaten on a sunny balcony, with the Jack Johnson song, ‘Banana Pancakes’ playing in the background. Sigh…

For more marvelous recipes, a wealth of knowledge on all things health and fitness, or to train with a bunch of inspirational women, visit www.bottomsupfitness.co.au

Banana Break – of course, a simple banana alone is a great, easy, old-fashioned snack. Try freezing one for instant healthy ice cream – perfect!

banana recipe

Treating the outside:

Packed with all the essential vitamins and minerals needed for healthy, glowing skin, the benefits of a banana don’t stop at eating them. Available all year round the banana is the perfect addition to anyone’s beauty regime.

How to:

Face mask


  • 1 ripe banana
  • ¼ cup plain yogurt
  • 2 Table spoons honey


Mash all the ingredients together in a clean bowl, apply to the face and neck avoiding the eye area. Lay back and relax for 15-20 minutes then rinse thoroughly. Follow with your favourite moisturiser.


  • If your skin is on the oily side add a teaspoon of lemon juice.
  • For a dryer skin add a couple of drops of almond oil.
  • If you are looking to reduce those wrinkles, replace the yogurt with ½ an avocado.

Final thought:

Bananas are a great source of energy. It has been proven here that they really are a great addition to any grocery list, in more ways than one. However, as with all foods moderation is the key. Too much of any food can lead to an increase in weight and poor nutrition. Although there is no set rule for how many bananas to eat per day, if the amount you eat affects your nutritional balance, then you’re eating too many.

banana pic 2

Wholefood for the whole body

We know foods impact on the body is huge – inside and out. Over the past month we have proven the brilliance of the avocado, discovered why Extra Virgin Olive Oil is referred to as liquid gold; explored natures very own multivitamin – the egg and we’ve found out how to cure-all with chamomile. Christopher Columbus called this week’s wholefood ‘the fruit of the Angels’. Let’s put that statement to the test this week by using papaya as our wholefood for the whole body.

Nourish from within:

Improve digestion with Papain, an enzyme contained in papaya that helps to digest proteins. This enzyme is often extracted from the fruit for use in digestive enzyme supplements.

Fight colon and prostate cancer with the vitamin and mineral profile of papaya, namely: carotenes, vitamin C and flavonoids; the B vitamins, folate and pantothenic acid; potassium, copper, magnesium and fibre.

Protect against Macular Degeneration with the antioxidant vitamins A, C, and E; and carotenoids found in papaya.

How to:

Salad – I became addicted to papaya salad whilst on holiday in Thailand. Traditional recipes contain a lot of sugar and when I arrived home I got to work creating my own, reduced sugar version. Give it a go:

Serves: 6


  • 75 grams green beans
  • 1 large unripe papaya, peeled, seeded and julienned
  • 150 grams carrot, julienned
  • 2-3 tomatoes, diced
  • 2 tbsp good quality fish sauce (check the ingredients to make sure it isn’t full of nasties)
  • 2 tbsp fresh coriander, chopped
  • 2 tbsp rice malt syrup
  • 1 tbsp fresh lime juice
  • 1 clove garlic crushed
  • Pinch of chilli flakes (or more if you like it spicy)
  • 1 tbsp cashew pieces
  • Spring onion, finely sliced


Combine the raw, washed green beans, papaya, carrots and tomatoes in a bowl. In a separate bowl, mix the lime juice, rice malt syrup, crushed garlic, chilli, fish sauce and coriander. Then pour this mixture over the green beans, papaya, carrot and tomatoes and mix well, toss through ½ of the cashews and the spring onion. Use the remaining cashews and spring onion to top the salad and serve.

Dessert – Make tropical fruit kebabs with papaya, pineapple and mango. Simply cube the fruits and slide them on to a wooden kebab stick – delish!

Tip: soak the kebab sticks on water before hand to prevent splinters.

Snack – Most people discard papaya seeds, but they are actually edible. Their flavour is quite peppery and an acquired taste, try it!

Pap seeds


Treating the outside:

The enzymes contained in papaya make it the perfect natural exfoliator.

How to:



The skin from one green papaya


The easiest of DIY beauty treatments; this miracle of nature treatment can be used on the face and neck for younger looking skin, the back of the hands to correct age spots or anywhere else on the body you need a peel. Simply work the fleshy part of the papaya skin over the area of the body you wish to treat, leave the residue from the flesh on the skin for 10-15 minutes and rinse well and follow with your preferred moisturiser for perfect peeling.     

pap shop

Chocolate indulgence….

Who doesn’t love an excuse to indulge in chocolate??

Commercially brought chocolate is often loaded with nasties that can leave you feeling, and looking substandard.

Here at Her Master Plan we want to have our (chocolate) cake and eat it. Here are 3 of my best chocolate concoctions to hit the sweet spot in both taste and health:

1. Choc pops –A super simple summer treat.

Serves 6


  • 270 ml Coconut cream
  • 20 g raw organic cacao powder


Simply mix the ingredients well, place in to ice pop molds and place in the freezer for 60 mins. For extra sweetness, try adding a small amount of stevia. You can also spice things up with a pinch of cinnamon and nutmeg – yum!

choc pop

2. Chocolate sesame snaps – One word – moreish.

Serves 4


  • 25 g good quality coconut oil melted
  • 20 g raw organic cacao powder
  • 3 heaped tablespoons sesame seeds
  • 1 teaspoon xylitol or honey


Mix the cacao powder and sesame seeds by placing both ingredients in a zip lock bag and shaking well, transfer the mixture to a clean bowl and gently stir through the coconut oil. The dry ingredients will absorb the coconut oil and the mixture will gradually become gooey. Add your sweetener of choice about halfway through this process to ensure an even distribution. Once all of the ingredients are combined, place the mixture on to a baking tray lined with baking paper, spread in to a thin layer to form a square shape, use a sharp knife to gently score and divide the large square in to 4 smaller squares; place in the fridge for 60 mins to set. Once set, ‘snap’ the large square in to 4. Now try eating just one….

sesame seeds

3. Choc malt protein balls – Post training bliss.

Serves 4


  • 1 scoop chocolate protein powder (I love Sunwarrior http://www.sunwarrior.com.au/)
  • 1/4 teaspoon maca powder
  • 40 g ground almonds
  • 10 g coconut butter
  • Pinch of cinnamon


Combine the dry ingredients in a clean bowl, soften the coconut butter and add to the mixture in the bowl using your hands to work it in to the rest of the ingredients, when all of the butter has been combined roll the doughy mixture in to ball shapes and place on a sheet of baking paper, refrigerate for 60 mins – just enough time to get in a workout.

choc balls

Wholefood for the whole body

As we know, foods impact on the body is huge – inside and out. So far we have proven the brilliance of the avocado, discovered why Extra Virgin Olive Oil is referred to as liquid gold and explored natures very own multivitamin – the egg. This week I will be finding out why people around the world turn to chamomile tea as a cure-all.

Nourish from within:

Relieve stress, anxiety and get a good, nightmare-free sleep with chamomiles mild sedative effects.

Relieve menstrual cramps by reducing muscle spasms with the increase in glycine chamomile produces.

Recover more quickly from a cold with the antioxidants contained in chamomile.

How to:

Simply – Purchase chamomile tea bags and make tea. There are plenty of choices out there. Make sure you choose either German chamomile (Matricaria recutita) or Roman chamomile (Chamaemelum nobile) and a good quality brand. My favourite is pukka tea golden chamomile http://www.pukkaherbs.com.au/golden-chamomile-tea-bags/

Creatively – Mix it up. If chamomile on its own isn’t to your taste, you can still benefit from this incredible herb by mixing it with others teas, herbs, fruits and much more. Check out some of these options, below:

  • Chamomile + mint (fresh mint or mint tea) is a great, refreshing blend. Simply place both ingredients in to a tea pot with boiling water and brew to taste.
  • Chamomile + honey is a sweet, comforting treat. Simply add a teaspoon of honey to your freshly brewed tea.
  • Chamomile + hibiscus gives you a delicious fruity tea. Make in the same way as chamomile and mint.
  • Chamomile + fresh apple pieces are a calming, tasty combination. Pour boiling water into your teapot to warm it and then add fresh apple slices, using a wooden spoon to mash them in the pot. Add the chamomile and leave to brew to your liking, strain and serve. Add honey for extra sweetness or rooibos to ramp up the calming flavours.

All sound like too much effort? You can find many good, blended teas around these days. My all time favourite is serenity by mayde tea – chamomile, lavender and rose is a perfect blend that never fails to make me feel serene, get it here: http://www.maydetea.com/products/serenity

Dress –Tea can make a pretty delicious salad dressing, don’t believe me? Give this recipe from Art of Tea a go: http://www.artoftea.com/wordpress/2007/10/08/dress-your-salads-with-tea-2/


Treating the outside:

Chamomile has amazing healing properties that can accelerate the healing of minor skin irritations and wounds; it also has a natural bleaching effect on the skin. These properties make it an essential for evening skin tone and reducing the appearance of skin imperfections.

How to:

Eye treatment – reduce the appearance of dark circles and soothe tired eyes.


2 organic chamomile tea bags.


Steep the tea bags in boiling water for 5 minutes; remove from the boiling water and gently squeeze out the excess liquid, pop the teabags in to the fridge for a few minutes to allow them to cool. Remove the teabags from the fridge, lay back, place a teabag on each, closed eye and enjoy. This is a great relaxing treat for tired eyes and will naturally reduce dark circles and puffiness.