Posts tagged wellness
Green beans, radishes... and Soul Circus!

Last weekend I had the privileged of working at Soul Circus, as taken from their website...

"Let your body dance and your soul run free. Soul Circus is about shedding the constraints of your adult life and rediscovering the world through the eyes of your inner child. Fun. Fantastical. Free. We invite you to participate in a weekend of celebrating and rediscovering your true self."

After a week of beautiful weather, it rained almost all weekend. I'm not going to lie... it would have been amazing if we could have enjoyed sunshine, chilling out on the hay bales, soaking up the sun, sipping green juices, chatting, jamming, playing... but instead we spend most of it ducking under cover! The sun did make an appearance in Sunday and so we all made the most of that!

Luckily, all the yoga sessions were held under cover the paver of beautiful tents, and I went to as many sessions as I could... plus a sound bath (cos I love them!) and a pineal light therapy session. My favourite by far was the handstand yogis session led by these guys. 

The attention to detail at this festival was incredible, maybe it's my years as an architect but I have an eye for that kind of thing and it did not go unappreciated. The bright colours of the ribbons and bunting brought such life, colour and beauty to the rainy greyness that prevailed.

On two evenings I helped out back of house in the kitchens, on the first night we prepared six course vegan dinner for 40 guests led by Jay Halford at The Core Cheltenham and then on the second evening I assisted a dinner for 12 VIP's in a makeshift back stage kitchen! Chris the chef, gifted me lots of lovely organic veg that was leftover... I received a bag of cobnuts, beautiful red and golden beets and a bunch of radishes and fresh herbs.

I have only even eaten radishes raw before and so I was intrigued to pan fry them. I had loads of green beans ready in the garden so this simply dish came together nice and easily.

If you haven't tried cooking radishes before, I highly recommend it... lovely mellow and almost buttery flavour. I used coconut oil but you could use an alternative favourite.

Recipe: Green beans and radishes

Recipe: Green beans and radishes


  • 2 handfuls green beans- ends trimmed and beans cut in half
  • 1 small red onion (or 2 shallots)- sliced thinly
  • 1 handful radishes- halved or quartered
  • 2 tbs coconut oil
  • 2 garlic clives- crushed
  • 1 tsp mixed Italian herbs
  • small handful of fresh parsley or rosemary- chopped
  • red chilli pepper flakes to serve- optional


Boil the green beans for 5 mins.

Meanwhile prepare remaining ingredients and add to a large frying pan with the coconut oil.

Drain and add the green beans. Pan fry all together until the radishes are lightly golden. Add the fresh herbs and stir through to serve. Sprinkle a few red pepper flakes over the top if desired and add salt and pepper to taste.

Recipe: Green beans and radishes

P.s There is an early bird rate coming soon for next years Soul Circus festival... so keep an eye their website for more details.

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Giveaway!!! Mega health food bundle!

I have an exciting giveaway for you!  I have teamed up with The Real Food Source in compiling my 'Re-Boot' ebook to offer you a giveaway of a huge bundle of their powders and top health foods.

This is so exciting and a huge prize to be won!!

The bundle will contain:

  • hemp pro max 

  • wheatgrass

  • baobab  

  • coconut milk powder

  • cocoa powder

I use their products all the time in my Wholplus range, practically all my recipes and day to day cooking and even in many of my beauty products too!  They are the real deal when it comes to ethically sourced, organic products at super competitive prices.  I have been developing recipes for these guys for around three years now and they are one of the most genuine companies I have had the pleasure of working with.

The bundle is the perfect compliment to the recipes in my book... so you get an idea of the sorts of recipes I have included.  Though it's still great book for giving you a boost regardless... so don't worry if you don't have all of the ingredients. 


Remember to get my book you need to sign up to my newsletter before the end of the month!

You can sign up here!

(you get my 'Sweets' book when you do that too!)


Enter The RealFoodSource giveaway below!

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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Introducing Sugar Free September!!

It came to my attention that lots of people in the foodie blog world get involved with 'Sugar Free September' 

Well, it's as if that theme is made just for me!

I have a sweet tooth, there is no denying it… well the name of my website would tend to imply that fact! I fully believe you can live a healthy whole foods lifestyle AND still eat cake! 

So for my take on ‘Sugar Free September’ starting tomorrow over on Facebook, Twitter and Instagram I will be bringing you a top tip each day of the week to help you on your journey to sugar free health, encourage creativity in the kitchen or just simply to inspire a few new healthy changes in your life.

Here is how I eat sweet without sugar, and how you can do it too!

Hope to see you there... feel free to share your own tips and journeys.

p.s This is an article on the subject of sugar I had published a week or so ago. I was very proud and it fits the theme perfectly and so I wanted to share with you here (click the image to zoom in a bit)

What are you're favourite sugar free recipes? Mine is still this crazy courgette celebration cake, so indulgent and totally foolproof and those I have made it for (many!!) are always full of amazement when I tell them what what's in it!

P.s I am planning talks, workshops and programmes all on the subject of sugar free satisfaction... to make sure you don't miss out on the details join my newsletter to hear all the details plus I often have special offers and extra titbits!  

You also get this sugar free e-book with my full colour top 10 sweets recipes- winner!!

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Happy 3rd Birthday Including Cake!

It's been a crazy eventful week... more Wholeplus excitement on the horizon and some great new coaching opportunities too. In amongst the happy emotions it was also brought to my attention that: 

My blog was three years old on Tuesday!

It made me sit back and reflect a little on all that's changed in that time, and for someone who  is very quick to undervalue my achievements, even I can see that a lot has changed.

When I first began my blog it was purely on a whim, I spent so much time being inspired by  recipes on other peoples blogs and I figured "why don't I just start my own" not realising how much hard work goes into creating such a website presence. All I knew was that I liked designing things, I liked sharing food and liked taking photos so it seemed obvious to write my own blog...yes? What I didn't appreciate or understand at that time was how to put myself out there in the world and share what i had with others… That has been a huge area of growth for me over the last three years and something that continues to be a work in progress. It is still something that pushes the edges of my comfort zone on a daily basis.

When I first started I had absolutely no game plan; I was literally using it as a space to talk about things I'd experimented with, with some photography thrown in for good measure. It was a simple as that. I had a inkling of an idea at the back of my mind that I'd like it to be more than a hobby but I had no idea how that could happen in real life.

It was just a dream.

I was still working an office job as an architect. I had no intention of becoming a health coach and I certainly had no plans to launch a health food business... what kind of a crazy idea was that- I have no business savvy skills!! To be honest I didn't even know how long I would write this blog. It makes me smile now but I distinctly remember a couple of weeks in, sitting down at the dining room table and writing list of recipe ideas to make, I came to about 20 before I had a mental block. "Oh well, that will take me through to nearly Christmas" I thought to myself. 

In case you're curious here is my original post, it talks about my newly expanding mindset, it talks about the boy who, whilst no longer in my life in that same capacity, still impacts my thoughts on a daily basis and my drive to continually explore and not settle for societies expectation. It talks about my early steps and thought processes in transitioning to a plant-based whole foods lifestyle. I'm now fully plant-based which was a natural progression for me over the months that followed as I become more knowledgeable and passionate.

The words in that post that resonate most with me are:

"I am simply a girl in a world wanting to be the best she can".  

That still stands today... but more than that, in understanding more deeply who I am and the gifts that this knowledge has broughts to my life I, more than ever, want to help others seek ways to become the best they can too.

In reflecting back on these last 3 years... I wrote a list of events that marked new chapters and pivotal achievements in my life.. some big, some small but all with meaning. I share them with you here.

Now, why not take a moment to look back on your last 3 years, wherever you are in your life right now. Are you proud? Are you frustrated?

Either way, embrace your reactions with a curiosity. Celebrate your progress or learn from them and grow.

Strive to live the life you know you have within you.


 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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DIY 'Body Food' ...The Intro!

Over the last few months I have been becoming more intrigued with natural body products. A recent question put to my Facebook followers indicated that you were interested in more 'body product' posts from me so here you go! P.s feel free to follow my 'body food' board on Pinterest.

You've seen my original body whip here that is still one of my absolute favourite products, one I now regularly make for friends and clients also. Then on Tuesday you saw my body butter bars which were a similar concept but with a different ingredient ratio to create a solid product.

body whip

body whip

body butter bars

body butter bars

It just seems to me that if I am so keen to put good food in my body, it makes sense to also put good food on my body! 

The more I explored body products and the amount of chemicals in commercial products, the more intent I became on finding a way to make all the basics myself. Of course there are some very good natural organic brands which cut many of the chemicals out, but these are often very expensive and since I love the notion of simplicity, the idea of making my own products with a minimal number of 'real food' ingredients and much less cost really appealed to me.

A gift box of products made for a friend with a new baby.

A gift box of products made for a friend with a new baby.

So far I have pretty much mastered these aspects of my body care routine and I will share these with you (and more as I develop them) in a series of 'Body Food' posts over coming weeks...keep a eye out for them!

  • body whip (as per link above)
  • body butter bars (as per link above)
  • face cream
  • face cleanser
  • face masks
  • face toner
  • hair mask
  • bath treatments 
  • shower cream
  • toothpaste
  • deodorant (cream version, a spray still eludes me)

I will make an important note that what works well for me, might not necessarily work as well for you, as we each have unique skin types so some experimentation will be necessary on your part, but that is part of the fun in becoming more in tune with your body. Not all of the above products are actual recipes, for example the face cream is simply virgin cold pressed coconut oil which is what I've found works best for me (I have fairly dry skin) but I appreciate that for some people this will feel too greasy. Often it is the approach and method of doing things that are just as important as what the products used are.

One of the final things I still want to master is shampoo and conditioner.  I've been trying the 'no-poo' method now  (using a few different baking soda and vinegar combos) for 2 months... I'm currently battling the awkward transition stage where hair feels heavy and a bit yuk. I promise to write a proper review of that in a couple of weeks or so once my hair has (hopefully) got over that stage. Fingers crossed...this has been the trickiest body product yet but I am determined!! Worst case scenario this will be the one aspect of my routine where a high quality natural brand will have to factor in. That's ok, it's all about exploring the options.

The other two beauty products I am keen to find a recipe for are a spray deodorant- at the moment I only have a cream version, which is great when first out of the shower but not so effective or desirable when you are already a bit sweaty and just need to freshen up midway through the day or after a gym class.  I also want to create sun cream, now we are heading out of summer this is not such a priority for me but will be ready for when next time summer comes around!

I have also dabbled in making my own make up, I don't usually wear a lot of make up anyway, and I think I'll look into this in more detail once I've sussed out the basic body products. For now I try to buy the most natural products I can find.


As a little resource centre for you, here are some great websites I have found myself coming back to again and again during the process of my experimentation over the last few months. Please feel free to share your own resources, recipes and ideas in the comments too!

Wellness Mama (my personal favourite go-to resource I use on many occasions) 

The Happy Skin Diary

Crunchy Betty

The Beauty Bean

The Crunchy Moose

Pioneer Thinking

Obviously another great go-to is Pinterest... I've started a 'body food' board so feel free to follow me! 

One final note!

Please let me know if you want to see more of this kind of thing... my blog has morphed into a 'wellness' hub and not simply focussed on recipes over the last year as I've taking my heath coaching and personal 'self care' to the next level, and whilst this feels right for me I also want to know what you think, what resonates with you and what you want to see more of around here! 


 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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Citrus body butter bars

A part of the collection of products Steenbergs Organic sent me to play with, I received dried lemon peel and their orange blossom water extract. I often use essential oils in body products but figured this would be a good opportunity to use a little bit of the orange blossom water instead.

I loved the idea of using the lemon peel to create a pretty looking body bar, as well as create a little texture as a slightly rough surface for the skin. It is of course optional and you could create a similar effect with other products of simply omit completely. One other idea I'd had was to use dried aduki beans... like this Lush bar, to give a smoother massage surface and funky appearance. I'll try that another time!

I made mini bars this time using mini silicone muffin cups. The great thing about the mini versions is that they make great 'single shots' for a bath. Since I am trying to dedicate my Sunday's as my pampering self care day, these are perfect and I find that they give my skin a totally moisturised feel once out of the bath and also create the leg perfect shaving conditions whilst in ...just saying' :-)

You can of of course using other extracts/essential oils and textures but the citrus vibe worked really well here and was a great non-food use for some of the beautiful Steenbergs products.

Don't forget to enter the Steenbergs Organic giveaway here!

Recipe: Citrus body butter bars

Makes approx. 6 larger bars or 12 mini ones


  • 2 cups cocoa butter
  • ½ cup sweet almond oil 
  • 1-2 tsp Steenbergs orange blossom extract
  • 2-3 tbs Steenbergs lemon peel


Blitz the cocoa butter in to small pieces (for a faster melting process). Add the cocoa butter, almond oil and orange extract to a bowl set over boiling water until fully melted. 

Sprinkle an equal amount of the dried lemon peel into the bottom of silicone muffins cups (either mini cups or larger sized) and slowly pour the melted cocoa butter mixture over the top.

Allow the bars to set overnight (or speed the process up in the fridge. The bars will be fine stored at room temperature unless it is a very hot day when they may risk getting a little soft.

I actually used a little more cocoa butter and a little less sweet almond oil than shown in this photo!

I actually used a little more cocoa butter and a little less sweet almond oil than shown in this photo!

Some in and some out of the cups!

Some in and some out of the cups!

 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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'Student Spotlight' 5 simple ways to step into the power of heart

Wow, this is actually the last of my 'Student Spotlight' posts... and today I have something a little different for you. I think you might just love it. 

I'm now on module 36 out of 40 with my Institute of Integrative Nutrition health coaching  course... so close to the end! It has been a crazy journey so far and I feel I've grown so much mentally yet still feel I have such have a long way to go... almost as if my mind has literally opened up to the universe... and keeps expanding! I don't think we ever stop learning, do you?

My fellow student, Sarah-Jane's words speak to me on a deeper level, a place in which I am still searching on a daily basis. 

As well as being a foodie, she is also yogi and adventurer... and it is this side of her life I wanted to share with you today.  

Let me know if her words resonate with you too! 

Now I will hand over to Sarah Jane Perman and her "five simple ways to step into the power of heart" 

I don’t know about you but thinking has always leads to trouble for me.  Spending too much time in my head makes me CRAZY, using unnecessary energy, worrying, rationalising and freaking out about, well, EVERYTHING…!

 As a serial over thinker I’ve made it my mission to get out of my own way, get back into the flow… and live an open-heart life (which to me literally means opening myself to the power of heart).

‘Get out of your head and get into your heart. Think less, feel more’. Osho

 I remember when I met my boyfriend (in a nightclub in Ibiza, as you do); it was a whirlwind 5-day romance which crescendo-ed in us deciding that whatever we did next it had to be together.  We were in a full blown space of heart connection, forgetting the rational stuff like the fact that we lived on opposite sides of the world and feeling our way, guided by our intuition, completely open to the possibilities, limitless in our thinking and no doubt super charged by a whole lot of love hormones!  After those blissful, inseparable first days I had to say goodbye and head off to host a yoga retreat in Formentera and I did my utmost to remain in the space of trust and heart and keep the freaking out vibes at bay… but gee wiz it was challenging! 

Over the years of our evolution and the process of forgetting our true nature I feel we have lost our connection to heart intelligence, we get stuck in our rational mind which, in my experience, is far less intelligent than our heart space.  The next few days of retreat were tough, I struggled to stay focused on my students, all I could think was OMG, I wonder what Joe is feeling/thinking.  I hope he isn’t freaking out…I hope he hasn’t had second thoughts… I hope he’s still into me!  One morning at breakfast I was having a moment and revealing my fears to a sweet student and, naturally, I had a quick look (stalk) of his facebook page and saw these words Turn off you head and turn on your heart’.  Phew I thought… things are going to be just fine!

When we are in our heart space, it is an awakened state where we feel expanded and full of joy. This state is 60 times more powerful than when we operate from our brain or mind alone (The Institute of Heart Math, 2013).

Traditional Chinese medicine views the heart as “The Emperor” of our body, and has long recognized how essential it is to remain connected to our heart for consistent well-being and happiness (Chinese Medicine: Rooted in Spirit, 2006).

‘A world founded on heart energy transcends violence, war and fear. Grace, peace and harmony take their place.’ – Deborah Fairfull

Sounds pretty radical right?

Imagine a world of LOVE, JOY, COMMUNITY, total FLOW where whatever you need comes to you in the perfect moment, we have NO FEAR, we can totally TRUST and we are CONNECTED to the present moment like never before.  This is what it means to live ‘AN OPEN HEART LIFE’.  

Do you want some of that… ?  

5 simple-ish steps to help you open and live from the heart:

1)    Trust – stop trying and start allowing.  I’m putting this at the top of the list as I feel this is the real key.  In order to step into the juicy part of life where you allow the Universe (or the energy that surrounds us) to provide we have to TRUST.  I used to think this meant trusting others, like our partners to support us in times of need, but it’s much bigger than that.  We do not need to look outside for trust, we have the power of the Universe within us, all we have to do and step out of the cycle of freaking out and pushing hard to make it all happen… and TRUST.  Trust that the answers are coming, that the perfect person is right around the corner, that you are capable and worthy and INCREDIBLY amazing at everything you do.  Just like a muscle that is tight and working overtime, we too can get stuck in this exhausting pattern of pushing and forcing.  Trust me when I say I have operated form this space for much of my life. Pushing through, striving harder at the gym, at work…even at yoga!   Now is the time to take your foot off the gas and let the energy of the Universe do the work.  There is a whole company of energetic beings waiting to support you… Get a pen and paper and write TRUST and ALLOW in big letters and stick them on your mirror.  I promise it will help.

2)   Practice meditation and mindful movement daily - Yoga (or any mindful movement) and meditation are a fantastic way to get you out of your head and back into your body and a state of FEELING and EXPERIENCING, rather than mindlessly DOING and THINKING.  When we quieten the mind and try to dissipate the busy and unhelpful thoughts and fears, we step into the juicy space of heart.

3)   Get creative – write your way out of your head and into your heart with morning pages and journaling.  By writing we clear the busy-ness of our mind.  Try it first thing when you wake up, simply writing whatever comes up as a natural mental cleanse.  Morning pages followed by meditation are a favourite combo of mine and will help you set a mindful and connected tone for your day.

4)   Be present - In a state of presence, we radiate heart energy and are fully present in the here and now.  Our mind takes us all over the place and makes us feel scattered with worries about the future and the past.  The energy of the present moment is strong, deep and powerful, enabling us to create our life, as we want it to be.  To get present I like to close my eyes and observe my breath, walk in nature planting my bare feet on the earth.  It is in this quiet space of presence that we can connect more easily to the wisdom of our heart.    

5)   Practice acceptance - Anything is possible once you except where you are right now.  By letting go of the feelings of duality (and running from things that are ‘bad’, ‘hard’ and ‘confronting’) and we are able to start embracing the ‘oneness’ and operating from the nonjudgmental energy of heart.

OK… I’m adding a 6th:

6)   Practice love and compassion – ‘The heart is a the thousand-stringed instrument that can only be tuned with love.’ Hafiz

Love is at the heart of every remedy… it activates our heart intelligence and expands our energy.  In order to tap into this feeling of indiscriminate love for all Universe-kind we must be vulnerable and courageous and keep our hearts open in the face of great pain.  We must practice compassion. 

I won’t pretend that this is always an easy process.  Our lives pull us into our heads all too often so it’s up to us to do the work to remain anchored in our hearts.  Start by noticing the subtle changes in your life as you cultivate heart awareness.  I promise its too juicy not to want to stay there permanently. 

‘Let's get loose with compassion, let's drown in the delicious ambience of love.’ Hafiz

And, just in case you were wondering, my beautiful boyfriend managed to stay in his heart and we are still on our open-hearted adventures together to this day. I’m grateful for every minute!

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Sarah-Jane is an open-hearted adventurer, wellness experimentalist, vinyasa yoga teacher and holistic health coach who is inspiring the world to live An Open Heart Life!  Her mission is to help others find their flow, realise their amazing potential and live the life of their dreams… all from a powerful space of heart and love!

"I’d love to help you on your journey… Message me at for a 40 minute FREE heart to heart chat. Or join me on one of my Open Heart Life retreats in Bali, Hawaii, New Zealand, Australia, Sri Lanka and Ibiza"


IIN student spotlight.jpg

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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'Student Spotlight' Tropical Blueberry Green Smoothie

Not long to go now until the end of my course... this past week module 35 out of 40 was released! I can't believe how fast time has flown by!

We're soon coming to the end of my 'student spotlight' posts too. One more next week with something a little different for you... watch this space!


Today I introduce to you Jenny Christiansen, with a recipe and her interview to share. She says:

"This smoothie is fabulously smooth, bright and nutritious! It is even great for those who don’t like bananas. Enjoy this smoothie and power your morning with sustained energy and happiness. This is a very special recipe because I haven’t released it to the public yet! Exclusively for those reading Including Cake!"


Recipe: Tropical Blueberry Green smoothie

serves 3


  • 6 cups packed organic spinach 
  • 2 kale leaves
  • 2 cups blueberries
  • 2 cups papaya (organic)
  • ½ cup macadamia nuts
  • 4 brazil nuts
  • ½ cup coconut milk
  • 3 TBSP flax or chia seed
  • 5 drops stevia


Simply blend until smooth

'Spotlight Interview'

1- What first drew you to study with IIN?

I randomly stumbled on IIN while career searching on line. I was immediately drawn to IIN because of its holistic approach. I love natural medicine and healing. I IIN also focuses on business and marketing, which I’m more grateful now than I was in the beginning of the program. Lastly, I love that this career of health coaching allows one to be vocationally independent and help endless of people.


2- How has your life changed since becoming a health coaching student?

Before IIN I thought I was extremely healthy. Many people thought of me as a health freak. For much of my life I was vegan, vegetarian or raw. All those diets sound like the optimal diets for perfect health. However, I was miserable doing them. Life was SO hard and not balanced. For that time in my life I was being too restrictive. Extreme athletics and constant stress didn’t aid the situation. I was in a huge search for balance in food, exercise and career when enrolling in IIN. Now I’m happy to say my mindset has become much more balanced and this has helped me gain balance in my diet, exercise and a career path! I’m delighted to have been in this program.


3- What do you hope to take away into the world and how do you plan to help others once you graduate?

I help busy professionals and parents who battle with cravings, addictions, gut disorders, autoimmunity, weight loss, chronic fatigue and constant stress. Life just seems too hard. They want to upgrade their lives, find and love their optimal bodies, regain a rocking relationship with food and life and gain back their energy. These people want to live at their highest potential, be happy and be healthy.


4- Being a ‘wellness crusader’ what one thing would you wish to change about the world?

The correct mindset is a huge concept for people to gain. The mind is a powerful, more than we know, and when we have the correct mindset nothing can bring us down.

5- What would you choose for your 'final meal on earth’?

Of course I would choose my Tropical Blueberry Green Smoothie. Chocolate and a fresh coconut to top it off!

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You can hang out with Jenny here:


Face book:


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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