Posts tagged challenge
Facing fear.... on the wrong side of the road

Last week I was in Spain on holiday.

But it wasn’t just an ordinary holiday.

This was created as an opportunity for me to face one of my biggest fears - driving on the ‘wrong’ side of the road!

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It feels somewhat silly to even admit, as for many people it’s simply no big deal. Yet it’s been something that has been increasingly bothering me for a number of years and more recently scenarios have come up where it would’ve been useful for me to have driven. As I plan to travel more in coming months I sensed these opportunities may show up more and more.

So I had a choice to make.

Change or stay the same.

I realised that I didn’t want to miss out on an opportunity simply because I wasn’t prepared to drive on the other side of the road! 

I shared these fears with a friend. I shared with her my research on looking for a days European intensive driving course (which wasn’t cheap!) Then she proposed that we head off to Spain and stay in her parents apartment, and that she be the second driver as back up for me on the hire car.

So that’s what we did!

As it happens the entire holiday cost half the price that the days course would’ve done and I got a much richer ‘real life’ experience because of it, and I got to spend some quality time with two best friends (and her little baby) in the sunshine by the sea. As it also happens I actually forgot to add my friend as second driver when I booked the car so I had no choice but to do all the driving! ha ha

Upon heading back to the airport on the final day, we came to the main road out of the town to find it shut off due to an annual triathlon race.

It felt pretty intense, no-one around us spoke good English, we were pushed for time in getting to the airport and to be honest it started feeling felt pretty intense. There seemed no way to go and in the end a police motorbike had to escort us on a make-shift route the wrong way down one-way streets to find an alternative route so we could be in our way. 

I feel really proud of finally facing my fears... of driving on the other side of the road, in the dark, re-routing round roadworks, on motorways, on small country roads, through towns, parking in a tight space in a multi-storey car park, following behind a police escort, and often with a crying baby in the back seat! (he didn’t cry much only on long boring stretches when stick in his car seat!) I even did a little trip to the supermarket on my own to try out a solo trip.

So I went to Spain on holiday.

A holiday to face my fears!

But now I have a question for you…

This is a story about me, but it’s not really about me.

It’s a story about fear. A story about the choice to change or stay the same. About creating space to say ‘yes’ to opportunity.

Where in your life is fear holding you back, and what could you choose to do about it?


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What could you commit to create for 100 days?

I realised recently that I am a bit of a 'commitment-phobe'. Interestingly this didn't used to be the case, but over the last few years as I have been deigning life on my own terms and turning away from comformity and expectation, commitment has subtly become more of a struggle. 

My guess is that in desiring the 'freedom' to create whatever I want in this life, I end up sabotaging my own planning, structure and goals in the process. This is an interesting yet annoying observation for me (but with awareness comes the power to change!), and I can see that it really does not serve me in growing my business.

So that needs to change, and what better way that with a game or challenge, something that has a finite end point (less overwhelming than the idea of infinity!)

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What could you commit to create for 100 days?

For the last couple of years I have watched #the100dayproject from the sidelines... overthinking and procrastinating on what I might do for 100 days. I never took the leap and actually took part.

Fear of commitment? Of failure? Of changing my mind half way through? Of not-good-enoughness... probably all of the above and more (see above!!)

That noise is still there BUT that’s all it is- just noise, the inner voice of fear, the head not the heart.

The way forward is strength of curiosity to simply begin, to celebrate the process, to embrace imperfection along the way, one day at a time...

I signed up to their newsletter and have been receiving updates over the last few weeks, and today as I lie here in the early hours in my hotel room in Vietnam mid way through my trip in a foreign land... I committed. Just like that!

What will I commit to do for 100 days?

I’m going to write an article every day for 100 days! The biggest thing for me will be giving myself permission for it not to be perfect, some articles may well be downright rubbish, or very short... some will never get used, but that doesn’t matter, I just have to consciously write words into the words every day.

So many of my goals this year are centred around writing- a book, articles for a number of magazines I am passionate about, my newsletter and regular blogging.

Thinking, researching and sporadically writing ‘when I feel like it’ is not the answer. It’s time to do the work consistently and find flow.

Who else is intrigued to take part in #the100dayproject? The perfect way to kick off the second quarter of the year!

Please reach out and let me know, I'd love to support you as we embark on this journey together.

Check out the website below for more info, and find all the interviews and inspiration shared so far. Also follow @elleluna and @lindsayjeantomson on Instagram- the founders of this wonderful movement.

WHEN?
Here's the kicker- 'tehnically' the challenge is already a few days in (started April 3rd), but because I was away in Vietnam and have only just been able to get back into my work mode, I'll be kicking off properly tomorrow (Monday 9th). Yes, it might not be ideal, it might not be perfect... BUT it doesn't matter. ;-)

FULL DETAILS HERE: >>> www.the100dayproject.org/ (p.s I am in no way affiliated with this movement, I just love their philosophy)

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Why I made a mountain of falafel... and the 'Small Adjustments Challenge'

I made this huge pile of baked falafel this morning (and I had even more leftover chickpeas!) ...it's ALL for me and there is a good reason for it!

I'll fill you in below and link to the recipe (cos it's awesome) but first I want to give you some context and the birth of an idea.

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A few weeks ago I went on a coaching retreat hosted by the Extraordinary Coach. It was an incredibly powerful and intense experience in which we shared our truths and vulnerability on video camera in front of the whole room (I'll share more on that once my video has been published). As part of that process one of the ladies shared a powerful insight about 'small adjustments' and what impact that could have in her life. It has stuck with me ever since. 

We typically spend so much time focusing on the big goals and life events and in doing so we overlook the significance that small, sometimes tiny shifts can make in our lives, especially when repeated over time. I'll hold my hand up and be the first to admit that I struggle with doing things consistently (oooh look shiny new thing to distract me!) but equally I know the power it holds when I do and so I am committing to finding ways to create more consistency that doesn't overwhelm me and lead to sabotage.

Once I'm overwhelmed I'm done for... can you relate? ;-)

Consistent action can be supported by accountability, particularly in the first few weeks before it becomes a habit. So, whilst out for a walk yesterday I came up with an idea for a 30 day challenge to serve both you and me... I think it's a win-win!

The key thing here (and I believe in life I general) is to have a mindset of curiosity... that is so often the key to overcoming overwhelm. This challenge should be fun, there will be a sense of accountability and opportunities to check in with yourself and me throughout the process.

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So quite simply here it is:

1- Pick a small adjustment that you feel could make a signficant difference to your life. It must be SMALL and only ONE thing!

Notes: I've given a few examples below to get your mind moving and also filled you in on what mine is going to be. You can pick what ever you like purely on the basis that you feel it will have a significant positive impact for you personally. Just pick one thing, I know how easy it can be to get excited at the start and pick multiple things only to find the novelty wears off after a few days and you fall off the wagon and beat yourself up- yep I hear ya, I do it too!  This is a personal challenge with no public declaration or Facebook group (yup, those not on social media can rejoice!) although of course please keep in touch with me via email as we progress. ;-)

2- Commit to making that one 'small adjustment' everyday for 30 days: November 20th - December 20th.

3- Pop your details in the box below to confirm you are up for the challenge so that you get further weekly challenge specific emails from me.

Note: All this does is add a tag in my mailing list to let me know you'd like to receive the extra special emails so that I don't send them to the rest of my community who have chosen not to get involved. If you do not pop your details in the link you won't hear from me about this again. Simple!

4- Send me an email before 20th November to let me know that you are in and what your 'small adjustment' will be.

5- Mark the date in your diary and get ready to kick off on November 20th with a mindset of curiosity to see what unfolds over the 30 days...

Some examples and my commitment...

I have noticed recently that when I snack between meals it is typically on sweeter higher carb things e.g granola, energy balls, fruit etc which triggers my sweet tooth more and I'm more likely to overeat.

One choice could be to cut out snacking altogether but I know that would likely lead me to overwhelm and sabotage and does not feel sustainable for me long term (a vision of long term is not a necessity but something I personally want to feel a possibility), so my 'small adjustment' will be to swap all my snacks throughout the day to healthy savoury options (see, now you'll undertand my pile of falafel! - I'll follow up with more details in a separate blog post shortly.) I can still have sweet things as dessert... just not as snacks!

How about you? Whether you decide to take the challenge or not I'd love to hear what ideas you come up with. This is about a focus on creativity and habit shifting NOT restriction and overwhem. A great approach to life in general!

Some other ideas could be...

  • Drink a big mug of lemon water every morning (you know how much I love this!)
  • Exercise for 10 minute each day ( or even 5 minutes!)
  • Walk or cycle any journey that is less than 10 minutes by foot instead of using the car
  • Wake up 20 minutes early each morning and use that time to read or meditate 
  • Have one less coffee/can of coke per day
  • Swap the biscuits at break time for a healthy snack
  • Have one les sugar in your mug of tea, or swap your regular tea to herbal varieties. 
  • Tell your loved ones that you love them every single day

This list could be virtually limitless, right? So less keep it going...

I'd love to hear your ideas too. Whether you decide to take the challenge or not ping me a reply with any ideas and I'll compile a big list!

P.s Yes I said I'd link to the recipe. I haven't written it up on the blog yet though I will do at some point, but in actual fact I followed this recipe by Mark Bittman pretty much exactly (rare for me as I nearly always change things!) so simple and so so good. Perfect healthy baked falafel which freezes well too... that's what i'll be doing with my mountain! 

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Drink Up Challenge.... swap out the sugar!

We're into week two of my Summer Drink-Up Challenge... and this is where is gets really interesting! Week one was all both creating awareness and increasing water intake... the process of adding in and not taking away.

Reflecting back to the reason I wanted to create the challenge, it was the idea that so many people focus on eating a healthy diet, yet the choice of beverage is often overlooked. 

Whether it be the indulgent takeout coffee from Costa, a couple of cans of Coke or even the sugar laden protein shake you chug down after your epic gym workout. 

Many of these beverages could be seen as ‘meals’ in themselves themselves and even those that aren’t of that caloric density often contain huge amounts of sugar or chemicals sweeteners that mess with our bodies and minds just as powerfully as eating the wrong types of foods.

This what I’m passionate about.

I’m passionate about helping you create curiosity and awareness around your choices, make simple swaps that will super-charge life without feeling restricted or compromised. I’m not saying you need to give it all up, of course not! But it’s about making that choice to be informed and in control.

All week all week long over in the Facebook event group I’ll be posting links to recipes, tips and information to help inspire your creativity in all forms of beverages. I'd love you to join us there ... still plenty of time to take part!

I was also inspired by fellow healthy vegan bloggers who have created their ow versions of some of the classic. I have shared them below with permission.

Some top tips for cutting back on the refined sugars and chemicals...

  1. use fruit tea bags mixed with fizzy water (plus a little sweeter as necessary and wean yourself back over time)
  2. make your own shakes and smoothies with fruits and nut butters...BUT remember to that those as a meal not a drink!
  3. coconut water is perfect for hydration and it's naturally sweet and mild flavour makes great option when blended with other fruit such as berries, lemon, lime or ginger. 
  4. vanilla goes the impression of sweets in food and drink so get creative.

 

These are my favourite fruit and coconut water blends. Sweetness without too much fruit.


Healthy recipes from around the web!

Are you in to juicing? Check out this Citrus Energizer by Mason Jar Salads

Are you a kombucha fan?  Why not add it to a very smoothie by Veganosity

Protein peanut butter banana smoothie are always a winner by Win-Win Food

Or why not this peach cobbler protein desert shake by Noshed

Pink lemonade for classic summer time chilling by Ribas With Love

You can never go wrong with simple strawberry milk (try each and mango too!) by Peppers and Peaches

A skinny choc shake.. a great base for flavour options! By Simple Green Moms

Lavender lemonade gives a refreshing summer twist by Green Evi

Fruit Kool aid without the crap by Lexie's Kitchen

Last but not least... I am loving this spin on orange squash! by Kiip Fit

What would be your perfect summer time beverage? 


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Day to day you can always find me hanging out in these places:

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Coconut Macadamia milk

I'm following the theme of beverages since my Summer Drink Up Challenge is at the forefront of my mind! 

It might seem strange but I don't actually drink much 'milk' of any kind.

I don't drink traditional tea of coffee so have no need for milk there. My smoothies and shakes tend to use nuts or blended fruits for creaminess.  I don't eat cereal for breakfast so no need for milk there either. I DO however eat porridge, and although it's fine with water or blended nut butters, sometimes I really fancy some milk to make it super duper creamy.

I previously shared this crazy beautiful idea for quinoa milk and cream. I still love it as it makes a great chocolate thick shake and it's so easy.

Recently I had a play around with other milk ingredients. This was one of my favourites. I blended coconut flakes and macadamia partly for flavour but also because introducing coconut helped keep the cost of the macadamias down (they are sooooo expensive).

I will say you do need a nut bag or fine mesh straining cloth to ensure you get a super creamy milk.  I bought mine on Amazon and it's a really useful purchase. 

I also want to mention here that the link above takes you to my newly created Amazon shop. I decided that because people so often ask me for recommendations for books and tools I love, it made sense to me to put them all in one place. It just means that any product you buy through my shop (at no extra cost to you) gives me a teensy weeny percentage of the affiliate fee.

Let's get back to the milk....

Recipe: Coconut Macadamia milk (all measurements are approximates depending on preferred viscosity)

  • 1/4 cup coconut flakes
  • 1/4 cup macadamias
  • 2 cups filtered water
  • 1/4 tsp vanilla bean

Method:

Blend all ingredients together until totally smooth. Set your mesh bag over a large jug or bowl and pour the creamy mixture into the bag. Using your hands squeeze and massage the mixture until the milk is filtered and you only have pulp left.

You can reserve the pulp for other baking use.

The milk will keep for 2-3 days in the fridge.  Other options for flavour include adding fruits or cocoa to the mix.  I also made a version for Real Food Source (pictured at the top of the page) with blended in bee pollen for an extra nutritional boost and slight caramelly flavour (I do appreciate this is not vegan).

 

What should I do with the pulp I hear you ask?

I haven't yet got a recipe on my blog, but these nut pulp macaroons from Elana's Pantry could be a great place to start!

I'd love to hear from you if you make your own milk and if so, what your favourite ingredients are!

Why not sign up for my newsletter in my sidebar where I feature roundups and special offers plus my FREE ebook. If you are new round here check out my 'About' and 'Getting Started' tabs up top. To buy nibbles you can also find me over at Wholeplus. 

Day to day you can always find me hanging out in these places:

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My top 5 tips to drink more water everyday!
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Yesterday marked the first day of my 30 Day Drink-Up Summer Challenge.... focussing on revamping your relationship to beverages.  If you missed Day One you can still join in the challenge and get involved here on the event page!  

What better place to kick off than maximising our water intake!

Water is the elixir of life! Yet our water intake and liquid intake in general is often overlooked or undervalued by so many. In addition, we are a nation of coffee and tea addicts, and since caffeine acts as a diuretic this is even more reason to boost our water intake everyday.

It’s the first place I start with many of my clients when reviewing dietary habits… the small change that can make a huge impact. The key is consistency and creating habits so that they become automatic within our daily life. The tips below are my personal favourites cultivated over the last 18 months as I sought to take my liquid intake from an average of two litres, so an average of three to four litres each day.

At first you may find yourself going to the toilet more frequently, but very soon your body adjusts and so this is simply not an issue… no excuses (i've heard it a lot!)

1) Drink a litre of lemon water (or plain water) first thing in the morning

Fresh lemon infused water is a great boost for the digestive system, and drinking one litre first thing ensures you get your day off to a great start, gives peace of mind and takes the pressure off having to drink so much as the day goes on.

2) Only use large mugs and glasses

So many people have small cups and then proceed to fill them well below the top… no wonder so many people are falling short of requirements even if they are meeting the ‘8 glasses a day’ quota. Make sure your glass or mug is a big one and you’ll not go far wrong.

3) Buy a drinks bottle with an internal straw 

This was a total game changer for me! Often when I am working at my computer and I’m ‘in the zone’, I forget to drink. Or (if I’m being completely honest) I’m sometimes too lazy or busy to take a few moments to stop what I am doing to have a sip from a glass. With my bottle I can simply pop the nozzle in my mouth as suck away without needing to use my hands or tiling my neck. This way I find I can easily drink half a litre in a matter of minutes without even realizing it. Using a big drinks bottle helps monitor intake too. Mine is 750ml and three of those plus a few mugs of hot lemon/herbal tea easily makes my daily quota.

4) Find your favourite flavours of herbal and fruit teas

Not everyone likes plain water. That’s totally understandable, but don’t let that deter you. Remember that all herbal teas without caffeine count as your water intake and many of these have additional health benefits of their own. My favorites are lemon and ginger or peppermint but find your own personal preference and build them into your daily routine. For many, drinking a mug of hot tea is a practice of mindfulness all in itself. Take a few moments of downtime every few hours and create a new ritual today!

5) Set a reminder on your phone

To create the habit of consistency, sometimes we simply need a bit of help to get us going. It’s easy to ‘forget’ in the beginning when building a new habit and so it’s no cop out to use your phone or an app to simply remind you until the habit becomes more ingrained. I had a client who set a reminder to go off at the start of her lunch break in the office that simply said ‘have you drunk 1 litre yet?’ She had another similar reminder set for dinner time in the evening.

Now it's your turn... What creative tips have worked for you to build the water habit?


Why not sign up for my newsletter in my sidebar where I feature roundups and special offers plus my FREE ebook. If you are new round here check out my 'About' and 'Getting Started' tabs up top. To buy nibbles you can also find me over at Wholeplus. 

Day to day you can always find me hanging out in these places:

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Join me for the Summer 'Drink-up Challenge'... FREE for you!

It was my birthday a few days ago and following the tradition of previous years... on my birthday I give you a gift! This year I have created a specialist group coaching programme especially for you, having listened to comments from friends and clients around what you find hard when it comes to creating new heathy habits in a way this isn't totally overwhelming!

JOIN THE CHALLENGE GROUP ON FACEBOOK HERE!

The challenge starts June 1st with 30 days of specialist guided coaching to totally revamp your relationship with your drinking habits! 

Summer is well on its way and now is the time to take action!

It can often feel overwhelming when it comes to changing what we eat. It often gets so confusing when we talk about food that we bury our heads in the sand and nothing changes… 

Here’s where my challenge is different!

Food is NOT the focus! I’m not going to ask you to change a thing when it comes to the food on your plate (unless you want too of course)

Liquid IS the focus!

So many of us make less than healthy choices when it comes to our liquid intake, and the vast majority of us don’t drink enough- two huge factors in the quality of our health. We pay so little attention to our beverages compared to our food, BUT it makes a huuuuuge difference to our overall wellbeing! 

Join me if you want the chance to experience…
- increased energy - reduced cravings - better sleep - weight loss - better digestion - clearer skin and more… with just a few guided changes over the course of 30 days to create new habits for a lifetime.

This 'Challenge' coaching group is a forum for collective accountability to kick start your new habits and keep you on track with guided information and structured support without overwhelming you. I’ll be providing a week by week programme designed to change your habits in a way that easily integrates in to your life. I’ll also be providing many ideas, tools, recipes and information along the way as well as facilitating any individual questions that may arise. I’m here you you every step of the way!

I have run similar small group coaching programmes in the past, yet I’ve created this one for FREE. Totally free, no catch!

So, are you in!?

The main thing is simply be open minded and willing to explore. There is no pressure. The point is that you give it a go and give it your best...

As always feel free to get in touch via email if you have questions of any sort... i'm here for you! hello@includingcake.com

Why not sign up for my newsletter in my sidebar where I feature roundups and special offers plus my FREE ebook. If you are new round here check out my 'About' and 'Getting Started' tabs up top. To buy nibbles you can also find me over at Wholeplus. 

Day to day you can always find me hanging out in these places:

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What I've learned about 'lemon water'... so far!

It's Day 7 of my 21 Day Lemon Water Challenge.

In coming up to the end of the first week I wanted to take a moment to reflect.

Initially what had blown me away was the sheer number of people who wanted to get involved in the challenge, who wanted to think outside the box, to change things up in their daily routine, to empower themselves and embrace the challenge with an open mind.

Those things mean so much to me, and now simply judging by the engagement and positivity i've received in comments each day throughout the week, it's reinforces my belief that small changes can indeed make such a difference to health and wellness both physically and mentally. I can almost see the mind shift happening for people as the days go by and i'm grateful to be a part of the process and for listening to my intuition (it was purely an idea on a whim to create the event) and creating this space for accountability and inspiration.

So what have I learned myself?

Actually a lot. More than I expected through a practice that i'd been following for a good few years now, though i'd only increased to a litre in the last 6 months or so.

I'm a sucker for a routine and typically upon waking I go downstairs boil the kettle and I squeeze my lemon into a huge mug then fill half with cold and half with boiling water. Then I drink another mug full just like the first over the course of the next 15 minutes. I'd be doing that for months.

But in listening to my 'challengers' ask questions and share their experiments, it inspired me to question myself... why not add some mint, ginger or cucumber? Why not try infusing over night and drink at room temperature in the morning?

For the last couple of mornings I have been drinking my lemon water at room temperature (with a smidge of hot added to make it luke warm as it sits easier in my tummy that way) and I love it! I make a litre jug the night before with a mix of 1 lemon, maybe some lime, ginger or mint and cucumber slices. In the morning it is nicely 'muddled' (cocktail lingo!) and actually almost feels like pouring myself a cocktail! This creates a totally different experience.

I woud encourage everyone who is used to drinking lemon water, regardless of whether you love your current routine or not... simply to try changing it up a bit. A change is  always a good reboot for the system and the mind.

Here are some great additions to your lemon water and a quick outline as to why they are so beneficial. Obviously the pure ands simple lemon water itself is the key principle and these are a just an optional bonus!

Lemon: A glass of lemon juice contains less than 25 calories. It is a rich source of nutrients like calcium, potassium, vitamin C and pectin fiber. It also has medicinal values and antibacterial properties. It also contains traces of iron and vitamin A. It assists with digestion, flushing out toxins and restores Ph balance within the body. 

Lime: The health benefits of lime include weight loss, skin care, improved digestion, relief from constipation, eye care, and treatment of scurvy, piles, peptic ulcer, respiratory disorders, gout, gums, urinary disorders, etc. Lime juices and oils are exceptionally beneficial to the skin. Lime juice, consumed orally, or lime oil, applied topically, rejuvenate skin

Ginger: Most frequently used to aid digestion, ginger is believed to increase saliva and other digestive fluids, alleviating indigestion and associated problems such as flatulence.It is known to relieve nausea and sickness. Ginger is believed to have anti-inflammatory qualities that may relieve swelling and pain. As a tea it is said to ease headaches and sore throats or assist if you have a cold or flu. Fresh ginger is used for asthma, coughs, colic, heart palpitations, swellings, dyspepsia, loss of appetite and rheumatism, while the dried root is used to "strengthen" the stomach, inhibit vomiting and treat diarrhoea.

Mint: Mint plants contain an antioxidant known as rosmarinic acid, which has been studied for its effectiveness in relieving seasonal allergy symptoms. Mint contains menthol, which is a natural decongestant that helps to break up phlegm and mucus. Mint can also be effective, especially when combined with tea for relieving sore throats. Mint is a calming and soothing herb that has been used for thousands of years to aid with upset stomach or indigestion. Mint is thought to improve the flow of bile through the stomach, which helps to speed and ease digestion.

Cucumber: Not only is cucumber water refreshing and hydrating, but it’s loaded with nutrients. Cucumbers are high in Vitamin C and caffeic acid, two antioxidants that can help protect your skin from sun damage throughout the summer. Vitamin C also boosts collagen and elastin to help keep your skin looking vibrant and youthful. Plus, cucumbers have natural anti-inflammatory properties that prevent water retention, and silica to promote healthy connective tissues.

Cayenne pepper:  Cayenne stimulates digestion and muscle movement in the intestines, which helps restore deficient digestive secretions and aids absorption of food nutrients. Cayenne also stimulates circulation and blood flow to the peripheral areas of the body. Because it stimulates digestion and circulation, cayenne is often added to a wide variety of herbal remedies; it improves the absorption and circulation of the other herbs throughout the body.

Apple cider vinegar: ACV has anti-bacterial, anti-fungal and anti-viral properties. Among the ailments it’s said to cure are allergies, acne, high cholesterol, joint pain, weight loss, rheumatism, arthritis, gout, dandruff, chronic fatique, candida, sore throat, gum infection, sinus infection, flu, acid reflux, leg cramps and ear infections. It’s also used to help dissolve kidney stones, lower high blood pressure, and it’s also been shown to help with type 2 diabetes by improving insulin sensitivity. Even though vinegar is acidic, when we take apple cider vinegar it has an alkaline effect in our bodies. 

Turmeric:   The wide range of turmeric health benefits come mainly from its main ingredient, curcumin. This component of turmeric is highly therapeutic used mainly because of its immunity boosting and anti-oxidant properties. Turmeric has been used for many thousands of years in Chinese and Indian Ayurvedic medicine for conditions including heartburn, diarrhoea, stomach bloating, colds, fibromyalgia and depression. 

 I'd love you to join me in other places too!  

Why not sign up for my newsletter in my sidebar where I feature roundups and special offers  plus me FREE ebook. If you are new round here check out my 'About' and 'Getting Started' tabs up top. To buy nibbles you can also find me over at Wholeplus.  Day to day you can always find me in these places:

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