Porcupine Legs

Porcupine Legs, Yes that’s what my legs looked like at the end of winter.

With Spring on my doorstep, Some serious pruning and preening needed to be done.

I even contemplated using the Hedge Trimmers to tackle the hair on my legs they were so overgrown!

Once I finished with the the outside spring clean I realised I need a bit of an internal spring clean. You see one too many red wines during winter have left me feeling a little sluggish. How about you?

If you follow me on social media, you’ll know I’m NOT a fan of detox diets, juice cleanses, green powders or supplements. I’m about real food, whole foods.

All these FADS and PRODUCTS promise to ‘clean your insides’ and help you to drop 5 kilos in 5 days and more.

While these methods may help you to drop some weight and feel better in the short-term…Spoiler Alert – the weight WILL most certainly come back, and it’s highly likely you’ll add on more than you lost.

How do I know? Because 95% of my clients are females and they have ALL experienced it.

Including me!

Once upon a time, I too, tried everything and anything…Weight loss shakes, Protein powders, Supplements (even Fat Blaster), Juice fasts, Soup fasts, Lemon juice fast – seriously, the list goes on.

They work at first, then after a while what happens? You go right back to where you started, or worse, start seeing some health problems emerge.


Because ALL of these ‘non-foods’ slowly kill your beneficial bacteria (your inner garden) the billions and trillions of little microbes that keep you trim and healthy.

When I finally worked this out, through study and research, and changed my focus to My Inner Garden (Gut Microbiome) the results were amazing…

✅ Aches and pains have disappeared (I used to have Chronic Back Pain)

✅ Eczema Gone;

✅ And 12 kg lighter. Never to return.

Can you imagine what a relief this is!

Would you like to have the same relief? Then follow these simple steps…

For 5-Days Eliminate Meat, Dairy and Bread and Do The Following…

On Waking – Squeeze half a lemon into warm water, drink slowly. Follow with another glass of warm water.

Breakfast – A bowl of fruit, sprinkle with flaked almonds, sunflower and pumpkin seeds.

Snacks – A piece of fruit and a handful of raw unsalted nuts (Only a handful)

Lunch – A super big salad, for example Prebiotic Salad couple with Omega 3 Dressing. Just go crazy with veggies, try different ones and include lots of colour in your bowl.

Dinner – Something light and vegetable based like my Vegetarian Bolognese. HINT: Always make double batches of dinner for lunch the next day.

Do this for 5-Days, see how you feel.

If you’re the type of person who works better with a clear concise plan then I have created a simple 5-day Raw Re-boot Program just for you. It comes complete with Guidelines of what to do, A Menu plan, Shopping List and 17 Recipes packed full of  all the goodness you inner garden needs to thrive…Vitamins, minerals, antioxidants, phytonutrients, fibre and live enzymes. As an added Bonus I’ve included my Sprouting ‘How to’ guide and you’ll get 10-Days access to Voi Clinic Support Group where you can ask me all the questions you want!

And for the next 3 days 5-Day Raw Reboot Program is only $9.97 click HERE  to purchase and enter the code RAW50 at checkout. The complete program will be delivered to your inbox within in the hour.

And as the program works on all the mechanisms of supporting liver detoxification and re-booting your inner garden, in just 5-Days you’ll experience…

✅ Improved digestion and reduced bloating

✅ More Energy

✅ Weight loss

✅ Reduced cravings

Ready to get started?

Let me know how you go by leaving a comment below

Nat 💚

Almond Mandarin Muffins

Take a ‘un-delicious’ supplement or eat one of these ‘delicious’ muffins and get a healthy dose of….

Vitamins A, C and E, Magnesium, Calcium, Iron, along with a boost of Fibre, Omega 6’s and protein 😉

You’ll Need (Makes 16 muffins)

  • Flaxseeds – 1/4 cup
  • Water, filtered – 1 cup
  • Almonds, whole raw – 3 cups
  • Baking powder – 2 tsp
  • Mandarins, whole peeled, de-seeded- 8 whole
  • Maple syrup – 1/4 cup

Let’s Get Started

  • Preheat oven to 175°C (350°F), and get out a non-stick muffin pan, line with individual baking paper sheets, paper cups or grease with a little coconut oil.
  • Grind flaxseeds till fine, put in a small bowl and add water. Stir well to combine and let sit until thick (this is your flax egg).
  • Put whole almonds in blender/food processor and process until fine – keep in the blender.
  • Add flax egg, baking powder, peeled mandarins and maple syrup to almond meal in blender/food processor and – on a medium speed – blend to combine.
  • Spoon mix into each individual muffin tin and bake for 35-minutes.
  • Check muffins are cooked by inserting a skewer into the middle of the muffin, if it comes out clean… it’s ready.
  • If still wet inside, bake in 10-min increments until done.
  • Either completely cool on a rack for storage or let cool slightly and serve warm with some non-dairy butter.
  • When completely cool, store in an air-tight container in the pantry for 3-5 days.
  • Keeps in the fridge for approx. 2 weeks

Let me know how you like them by commenting below 👇👇👇


Mandarin Heaven

I’m in Mandarin Heaven at the moment. There is an abundance of them in the shops (being mid-winter here), they’re sweet, juicy and ridiculously cheap! What’s not to love.

It’s amazing how nature provides us with what we need at just the right time.

You see, mandarins are in season early winter to early spring – the same time that cold and flu season hits. Just one Mandarin provides 90% of your Vitamin C daily requirements.

While Vitamin C does not stop a cold, research suggests that taking high doses can support the immune system and reduce the duration of cold symptoms. And if you don’t have a cold, don’t worry as your body has lots of uses for Vitamin C as it’s essential for…

  • Muscle function.
  • Assisting in iron absorption.
  • Maintenance of connective tissue of bone, muscle, joints etc.
  • For the release of energy from fatty acids.
  • Absorption of iron in the intestines.
  • The metabolism of cholesterol and folic acid.
  • Development of thyroid hormone.
  • Protecting cells from free radical damage.
  • Reducing the formation of nitrosamines1 in the stomach.
  • Involved in the formation and breakdown of noradrenaline2 and serotonin3

As a Naturopath I’m often asked, “Should I take a Vitamin C supplement?”

My answer, “Why would you when you can eat a few delicious Mandarins and get nearly your daily Vitamin C requirements plus some fibre, vitamin A and other trace minerals.”  One average Mandarin contains 25 mg of Vit C. The Recommended Daily Allowance: Males/Females 45-60mg, Pregnancy & Lactation 65-85mg per day. Children, 40mg.

In fact, if you eat some of these on a daily basis — lemon, kiwi fruit, capsicum, broccoli, strawberries, green vegetables and tomatoes – you will get OVER 400 mg of Vitamin C . Any more than that gets excreted in your urine. For a more detailed look into exact amounts scroll to the bottom of the page.

Takeaway… Invest in eating a lot more fruit and vegetables.

Tip…The benefits of vitamin C come from having it every day, not just at the start of a cold or flu. Also, look for Satsuma mandarins as they are high in the phytochemical synephrine – a natural decongestant!

Click HERE for my Almond Mandarin Muffin Recipe

Let me know how you like it. Nat 💚

A 100% loss of Vitamin C can occur when cooking so this should be taken into account when preparing meals. Being sensitive to light, oxygen and heat fruits and vegetables should be fresh and kept in the dark.

Vegetables Vitamin C  per 100g   Fruits Vitamin C

per 100g

Red/Green Chilli peppers 242 mg Guavas 228 mg
Thyme (fresh) 164 mg Blackcurrants 100 mg
Parsley (fresh) 133 mg Kiwi 93 mg
Kale 120 mg Papaya 62 mg
Green capsicums 100 mg Oranges/Mandarins 59 mg
Broccoli 89 mg Strawberries 59 mg
Brussels sprouts 35 mg Lemon juice 57 mg
Cauliflower 20 mg  
Cabbage 20 mg  
Spinach 20 mg  


  1. NORADRENALINE is responsible for the body’s reaction to stressful situations.
  2. SEROTONIN influences a number of psychological and other body functions. Of the approximately 40 million brain cells, most are influenced either directly or indirectly by serotonin.
  3. NITROSAMINES: produced from nitrites and secondary amines, which often occur in the form of proteins in meats, processed foods.

Wahlqvist, M. L. (2011). Food and Nutrition: Food and Health Systems in Australia and New Zealand 3rd Edition. Crows Nest, NSW: Allen & Unwin.


A Gut Makeover For Clear Radiant Skin

Do you suffer from…Adult Acne, Rosacea, Uneven skin tone, Dry flaky bits, Psoriasis or Eczema?

Do you wish you could go #nomakeup and have glowing radiant skin?

Let me tell you – IT IS POSSIBLE – All you need is a Gut Makeover!

“Huh?” You may be thinking. “Why do I need a Gut a makeover when my skin is the problem?”

Well you see, skin issues are one of the first tell-tale signs that your Gut Microbiome – your inner garden, your individual ecosystem – is struggling.

What is your Gut Microbiome?

It’s the trillions of microorganisms living in, and on, you. Outnumbering human cells by 10 to 1. And this collection of microorganisms, your intestinal flora, have an inter-kingdom signalling mechanism working between the gut:liver, the gut:brain and the gut:brain:skin. You see, your microbiome communicates with your nervous system, immune system, and even hormones. 1

 Evidence shows a direct link between gut diseases and skin issues, examples are…

  • People who suffer from Irritable Bowel Disease (IBD) can also develop rashes and itchy skin.
  • 40% of acne sufferers have low stomach acid production which can result in increased intestinal permeability (aka leaky gut) and small intestine bacterial overgrowth (SIBO).
  • SIBO is 10 times more predominant in those with acne rosacea.2

Your Trillions Of Gut Bacteria Are The Key To Skin Health

This is not new news. It’s just  coming to the forefront again. In fact, Over 70 years have passed since dermatologists John H. Stokes and Donald M. Pillsbury first proposed a gastrointestinal mechanism for the overlap between depression, anxiety and skin conditions such as acne”.3

You see, your diet along with your emotional state – worry, stress, anxiety – affect the function of your gastrointestinal tract. This in turn can create local and systemic inflammation and immune activity resulting in gut dysbiosis (microbial imbalance). The fallout – skin problems like those listed above.

Don’t worry, you are not doomed to a life of skin problems.

All you need is a Gut Makeover!!

And it starts with including the Three ‘P’s’ in your diet every day – Prebiotics, Probiotics and Polyphenols

PREBIOTICS are essentially fermentable fibres (carbohydrates) namely oligosaccharides and inulin that pass through the gastrointestinal tract intact (resisting digestion in the small intestine) and end up in the large intestine (colon) and provide a food source for beneficial bacteria. Simply put they are fertiliser for beneficial bacteria.

PREBIOTICS can be found in foods such as …Asparagus, Yams, Jerusalem artichokes, Leeks, Onions, Garlic, Beans and Legumes (sprouts), Buckwheat, Wheat, Chickpeas, Bananas (unripe), Lentils, Oats, Flaxseed (ground), Chicory root (highest amount), Dandelion root and supplementary fibres such as Psyllium husk, bran and slippery elm.  Raw, unfiltered Organic apple cider vinegar is also good. Try my Prebiotic Salad  with Omega 3 Dressing it’ll give you a real boost of prebiotics.


PROBIOTICS contain beneficial ‘living’ bacteria that keep your digestive system healthy by keeping the balance of bacteria at the right level and limiting the growth of harmful bacteria.  When probiotics come from food (as opposed to a probiotic supplement), they also contain prebiotic fibre that nourish and feed the beneficial gut bacteria. Probiotic supplements can be extremely helpful for those recovering from illness, with skin conditions (e.g. eczema), have had a bacterial infection and taken antibiotics, have allergies or have irritable bowel syndrome. Essentially probiotics help to colonize the gut with good bacteria and restore the balance.

PROBIOTICS can be found in foods such as … Sauerkraut, Coconut Kefir, Kimchi, Beet Kvass, Miso soup, Natto, Tempeh and Coconut Yoghurt (Look for containers that state ‘live or active cultures’ as heat processing can kill most of the beneficial bacteria).


POLYPHENOLS are a class of plant-based chemicals, found in plants. One group are phenolic acids which includes rich coloured fruits such as berries, cherries and apples. Also found in oranges, lemons and limes. Also in many veggies such as radish, onion and mushrooms. Spices contain many of these phenols, along with grains such as flax seeds, rice and oats. Thankfully they’re also in tea, coffee and red wine 😊

Flavonoids are the second group. They include Isoflavones in Soy. Flavones in celery, watermelon, oranges, apples and many herbs. Flavonols found in romaine lettuce, tomatoes, chickpeas and almonds. And Flavan-3-ols in blueberries, strawberries, pears, raw cacao, tea and red wine. Try making your own Raw Chocolate it’s a yummy way to get your polyphenols!

Remember changes don’t happen overnight but if you include more of the Three P’s you will be well on your way to clear skin and a radiant complexion. Let me know how you go. Natalie 💚

P.S. If you’re impatient like me and want to get your skin sorted quicker, I suggest you check out my Gut Rebalancing Protocol


  1. Clarke G, Stilling RM, Kennedy PJ, et al. Minireview: gut microbiota: the neglected endocrine organ. Molec Endocrinol2014;28:1221–38. doi:10.1210/me.2014-1108
  2. Parodi A, Paolino S, Greco A, et al. Small intestinal bacterial overgrowth in rosacea: clinical effectiveness of its eradication. Clin Gastroenterol Hepatol 2008;6(7):759-764.
  3. Bowe, W. P., & Logan, A. C. (2011). Acne vulgaris, probiotics and the gut-brain-skin axis – back to the future? Gut Pathogens, 3, 1. http://doi.org/10.1186/1757-4749-3-1



What started out as a casual conversation with a friend about the dangers of many household products turned into an investigation on their effects on the body – YOUR body, YOUR health, YOUR family’s health and the creation of a Safe Non-toxic Alternative.

My research uncovered that using everyday household cleaners, air fresheners and bug repellents can result in a multitude of health problems, some that you may be blaming on ‘pet, dust or seasonal’ allergies.

The first thing I found astonishing is that cleaning product companies do NOT have to list their ingredients on the label, they just give their website. Visiting their website, I found it nebulous, vague and unclear. Searching for the ingredients list was like searching for a needle in a hay stack. Eventually I found the ingredients, NOT on their website, but by googling Safety Data Sheets for the product.

I warn you, this may take you 20-mins to read, but I am going so far as to say it’s ESSENTIAL reading, your health depends on it. And I’m not being dramatic just for effect! Which I’ve been known to do 😉

You see, over time, the chemicals in your daily household products can build up in the body, in your tissues, organs and even whole-body systems e.g. Nervous system. Just using these products ‘sometimes’ can trigger an immunological reaction resulting in headaches, skin rashes, sneezing, red watery itchy eyes, sore itchy throat, congestion, sinus problems, tightness in the chest and even difficulty breathing, and that’s just to name a few.

Here is what I uncovered: the COMMON INGREDIENTS found in your everyday cleaning products

SODIUM DODECYLBENZENE SULPHONATE can be absorbed into the body by inhalation, irritating the eyes, skin and respiratory tract. Long term exposure may result in dermatitis.  Found in kitchen and bathroom cleaning sprays and liquid cleaning agents.

SODIUM TETRABORATE DECAHYDRATE is basically borax. Commonly used in air-fresheners and cleaners. The jury is still out on borax. Good or bad? There is conflicting information out there. But inhalation may result in …shortness of breath, sore throat, coughs and nose bleeds. In America, the FDA banned borax as an additive in foods. The European Chemicals Agency has named it as being ‘of very high concern’. I’ll leave it to you to decide.

FRAGRANCE is added to nearly all cleaners and air-fresheners so things can smell ‘clean’. What does ‘clean’ really smell like, I wonder…?? Anyway, companies do NOT have to list the source. Mind-boggling, hey? Something we use in our homes, day in and day out and there is no mention of what’s in it! Let’s look at what the research says. A 2007 study in the ‘American Journal of Respiratory and Critical Care’ revealed that frequent use of household cleaning sprays is a risk factor for asthma as fragrances were found to linger in the air1. Another 2009 study conducted at the ‘University of Cincinnati College of Medicine’ showed long-term use of cleaning products is recognized as a common cause of new-onset and aggravated occupational asthma2.

DIPROPYLENE GLYCOL BUTYL ETHER also found in Mace spray and brake fluid; and your household cleaning products – eek! The compounds can be absorbed into the body by inhalation and can result in irritation of the eyes, nose, throat and symptoms such as dizziness and headaches. Long term use targets the respiratory and central nervous system.

PROPYLENE GLYCOL can affect the…” Integumentary system (Skin), Urinary system (Kidneys) and Respiratory system (From Nose to the Lungs)”. According to the Agency for Toxic Substances and Disease Registry3. And knowing all of that, it is still approved for sale. Crazy?? YES!! According to the U.S. Department of Health and Human Services Public Health Service Agency for Toxic Substances and Disease Registry… Propylene glycol breaks down in the body in about 48 hours. However, studies of people and animals show that if you have repeated eye, skin, nasal, or oral exposures to propylene glycol for a short time, you may develop some irritation”. I wonder what their definition of ‘Short-time’ is?  Day in and day out??

SODIUM LAURETH SULFATE (SLES) a detergent and surfactant causes eye or skin irritation in experiments conducted on animals and humans”4. You can find this ingredient in your home spray cleaners, toilet cleaners, shower cleaners etc.

AMMONIUM CHLORIDE used in glass cleaning and bench cleaning sprays produces strong fumes that are potentially damaging to mucous membranes such as eyes, nose and airways.

HYDROCHLORIC ACID is found in toilet and shower screen/tile cleaners. It’s corrosive and its fumes can result in asthma like symptoms such as coughing, shortness of breath and chest tightness5. Skin contact can blister and burn skin.

TRICLOSAN is a common ingredient in antibacterial cleaners and hand sanitisers. Apparently, an individual can only absorb a small amount of triclosan through the skin or the mouth. However, in a 2004 study of participants aged 6yrs and older, Triclosan was detected in the urine of nearly 75% of the people tested6. So, on one hand they say it is only absorbed in small amounts, but it is found in urine of nearly 75% of people. Wtf? Other research indicates that, “There is some concern that widespread use of triclosan and other biocides can alter antibiotic resistance in bacteria”7. Amazing hey, the very thing meant to keep pathogenic bacteria at bay may make it stronger!

BENZISOTHIAZOLINONE is used as a preservative and antimicrobial in room air-fresheners. The Environmental Working Group (EWG) rates it as a HIGH concern due to its irritation to the skin, eyes and lungs. A 2013 study8 showed that when combined with Citral and Triclosan (also used in cleaning products) had a negative effect on lung epithelial cells, inhibiting cell growth. The Scientific Committee on Consumer Safety (EU) says due to a lack of data it should not be used in personal care items. But apparently it is ok to spray around the home and inhale it?? Seriously??

Also, Formaldehyde can be used in small concentrations as a preservative in cleaning products and air fresheners. It can interfere with the ability to smell by coating nasal passages with an oily film.

I really could go on and on. There was a heap more ingredients, but you get the picture, right?

And the effects of these chemicals on the Gut Microbiome have not even been researched yet but knowing its detrimental effects on the body it’s hard to imagine it doesn’t affect the microbiome, considering we are more bacteria than cells.

So, what to do?

BIN all your cleaning products – you and your family’s health is paramount here.

What to use instead?

You can try plain white vinegar and bicarb of soda, with a splash of lemon juice or essential oil. It’s simple, cheap and effective.

However, I used the bicarb/vinegar method for a couple of years but found it wasn’t suitable for all surfaces e.g. wood, leather; and boy it can be messy!

So, I set off to work in the Voi Lab to develop an alternative.

My aim was to develop an Organic Cleaning Do-it-all to replace the shelf of products used in most homes. Something safe, non-toxic and highly effective on ALL surfaces.

After one-year with multiple testing participants the result was… OCD Spray.

As the name implies… OCD Spray really DOES IT ALL, from pillows to floors. It can be used as a cleaner, air-freshener and naturally deters pests. It is sold as a concentrate reducing waste. A 50ml bottle of concentrate makes 15 x 500ml bottles making it cost effective at $5.20 a bottle.

OCD Spray ingredients….

CLOVE an antimicrobial, antifungal, antiseptic and antiviral oil. It kills mould rather than just bleaching it.  Clove oil has an anti-inflammatory effect on the respiratory system and can help clear the nasal passages. It is used as an expectorant (promotes the secretion phlegm) and has been used for centuries to treat various respiratory disorders. As a bonus, it’s an excellent natural Insect Repellenas it’s vapour is too potent for the olfactory senses of many insects.

EUCALYPTUS is another oil excellent for relieving respiratory problem symptoms such as cough, sore throat, running nose, nasal congestion, bronchitis, and sinusitis. This wonderful oil – sourced right here in Australia – has antibacterial, antifungal, antimicrobial and antiviral properties. It has been shown to kill bacterial germs in the air keeping rooms clean and sterilized naturally. A 2013 study showed that in just 4-days patients treated with Cineole (Eucalyptus oil contains 60% cineole) “showed significantly more improvements of the bronchitis-sum-score than those of the placebo group” 9.

LEMON has natural anti-infection, antiseptic, antifungal and disinfectant properties. One of the most popular fruits in the world it is used to relieve symptoms of colds and flus and gives desserts a beautiful taste and aroma. Lemon essential oil can be used on any surface as an all-purpose disinfectant.

TEA TREE OIL (TTO) is sourced here in Australia (Melaleuca). It has antibacterial, antimicrobial, antifungal, antiseptic, antiviral, and insecticide properties. And if you’ve ever had a whiff of it you’d know why! Potent little bugger! Pathogenic bacteria and microbes lurking in your home don’t stand a chance against this oil. Making it an excellent oil for kitchen and bathroom surfaces. As a bonus Tea tree oil is a great insect deterrent. A 2011 study10 concluded that TTO was effective as a deterrent to the different stages of the Australian sheep blowfly larvae. Not that you have larvae hanging around the home but you do have flies that lay larvae! The study showed that TTO aroma stimulated larvae to leave the wound, and its antimicrobial and anti-inflammatory properties aided in wound healing.

ROSEMARY is touted as one of the most popular essential oils. Apart from its ability to boost mental activity, I am in love with its ability to help relieve stress. A Japanese 200511 study showed that it can decrease cortisol levels in saliva. Cortisol, our ‘flight or fight’ response to stress wreaks havoc on the body over time. So, by using the OCD Spray in your home you will probably feel a lot calmer 😉 But Rosemary’s wonderful effects don’t stop there. It works extremely well to remove bad odours (keep an OCD Spray in the toilet!!). Its inhalation has shown to improve the body’s immune response can increase the strength of the immune system and help and can help to ease symptoms of chest and nasal congestion, allergies, colds and flu.

LAVENDER oil has superior antibacterial and antiviral properties but I think the stand out for this oil is its ability to calm the nervous system. Excellent for those of you that are frazzled from working or day, or from the kids. And for all you women who find it hard to sleep – good news – use your OCD Spray to clean surfaces in the bedroom because a 2011 study12 showed that inhalation of lavender oil showed a significant decrease in mean heart rate (HR) which means the nervous system is significantly calmed by the inhalation of lavender which equals better sleep. Further studies show that many essential oils, such as lavender, can bypass the blood-brain barrier and deliver therapeutic agents to the brain13 exerting positive benefits on the nervous system. As an added bonus mosquitoes don’t like the smell so no more ‘mozzies’ flying around your ears at night keeping you up 😉

SAGE is one of my favourite oils for cleaning. I love the aroma, maybe because it reminds me of Italian food. It has amazing properties… antiseptic, antibacterial, antimicrobial and antifungal. A 2007 Study 14 tested the antimicrobial activity against 13 bacterial strains and 6 fungi. It revealed that both Sage, and Rosemary, had important antibacterial activity against bacteria’s such as Escherichia coli, Salmonella typhi, S. enteritidis, and Shigella sonei. Making it an excellent addition to the OCD Spray. Also, its inhalation can help relieve congestion caused from colds and flu.

THYME another oil I am obsessed with. Maybe food related too?? It has superior antiseptic, antibacterial and insecticide properties. But probably why I love this oil is because of its ability to inhibit bacterial growth. Thyme essential oil is a wonderful expectorant helping to ease congestion. Much like lavender it is also used in aromatherapy due to its stress-relieving abilities. As an insecticide, it targets moths that tend to overtake your pantry. Use OCD Spray to wipe down pantry shelves and keep the moths away.

Finally, there is a Solubiliser in the mix. Solubiliser is necessary as it combines the essential oils and the water you add, without it would separate and you’d get oil globs on surfaces. I use a Natural Solubiliser made from fatty alcohols and glucose from vegetable origin and is ECOCERT Certified, preservative free and free of impurities.

Please CLICK one of the Social Media Links below and SHARE this important information with your friends and family.

  1. American Journal of Respiratory and Critical Care Medicine (2007). http://www.atsjournals.org/doi/full/10.1164/rccm.200612-1793OC
  2. (2009). Evaluation of cleaning activities on respiratory symptoms in asthmatic female homemakers. https://www.ncbi.nlm.nih.gov/pubmed/19205284
  3. Agency for Toxic Substances and Disease Registry. https://www.atsdr.cdc.gov
  4. Final report on the safety assessment of sodium laureth sulfate and ammonium laureth sulfate. Journal of the American College of Toxicology. 2(5): 1–34.  doi:10.3109/10915818309140713.
  5. Medical Management Guidelines for Hydrogen Chloride. Agency for Toxic Substances & Disease Registry (ATSDR). Atlanta, GA. (2014) Rosen’s Emergency Medicine: Concepts and Clinical Practice. 8th ed. Philadelphia, PA: Elsevier Saunders; 2014: chap 153.
  6. Fourth National Report on Human Exposure to Environmental Chemicals (Fourth Report. (2003–2004). 2009 Report https://www.cdc.gov/exposurereport/pdf/fourthreport.pdf
  7. Aiello A.E, Larson E.L, Levy S.B. (2007). Consumer antibacterial soaps: effective or just risky? Clin Infect Dis 2007;45 Suppl 2:S137-S147.
  8. Kwon, et al. (2013) Cytotoxic effects of air freshener biocides in lung epithelial cells. Environmental Health Research Department, National Institute of Environmental Research, Korea.
  9. Efficacy of cineole in patients suffering from acute bronchitis: a placebo-controlled double-blind trial. (2013). https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3842692/
  10. J.T, James. P.J. (2011). Insecticidal and repellent effects of tea tree (Melaleuca alternifolia) oil against Lucilia cuprina. Veterinary Parasitology. Volume 184, Issues 2–4, 23 March 2012, Pages 271-278.
  11. T. (2005). Smelling lavender and rosemary increases free radical scavenging activity and decreases cortisol level in saliva. Department of Oral Physiology, Meikai University, School of Dentistry, Japan. DOI: http://dx.doi.org/10.1016/j.psychres.2005.12.012
  12. L.W., Cheng.S.L., Liu. C.F. (2012). The Effect of Lavender Aromatherapy on Autonomic Nervous System in Midlife Women with Insomnia. Evidence-Based Complementary and Alternative Medicine. Article ID 740813 http://dx.doi.org/10.1155/2012/740813
  13. E. Perry. N. (2003). Aromatherapy in the Management of Psychiatric Disorders. Clinical and Neuropharmacological Perspectives. https://link.springer.com/article/10.2165/00023210-200620040-00001
  14. Bozin, B et al. (2007). Antimicrobial and Antioxidant Properties of Rosemary and Sage (Rosmarinus officinalis L. and Salvia Officinalis L., Lamiaceae) Essential Oils. Faculty of Medicine, Department of Pharmacy and Faculty of Medicine, Department of Pharmacology and Toxicology, University of Novi Sad, Serbia. J. Agric. Food Chem., 2007, 55 (19), pp 7879–7885. DOI: 10.1021/jf0715323
  15. Other sources: Centers for Disease Control and Prevention. CDC twenty-four seven. Saving Lives, Protecting People. https://www.cdc.gov/


This Raspberry Cheesecake has no cheese in it. “Huh?”, you say… “So why do you call it cheesecake then?

Well, when raw cashews are soaked, and blended, they have the same rich creamy consistency of cheese but without any of the associated issues that many people have with dairy.

This Raspberry Cheesecake is divine and is so quick to make. It’s perfect to keep in the freezer and have a slice whenever you crave something sweet.

Makes: 10 – 12 Servings

Time to make: 2 hrs pre-soaking cashews. 20 Minutes to make the entire cheesecake.


  • 2 cups almonds, slivered or flaked
  • 1 cup dates
  • 1 cup shredded coconut
  • AFTER BLENDING – 3 tbsp. coconut oil (melted)


  • 3 cups cashews, whole raw (pre-soaked for 3hrs)
  • 2 cups frozen raspberries
  • ¼ cup melted coconut oil
  • ¼ cup maple syrup
  • 1 tsp vanilla essence

Choose which type of dish/tin you want to use and line with baking paper. Either a rectangular shallow dish (17 x 23cm) is perfect if you want to be able to cut it into squares OR a round cake tin to cut into quarters OR Individual ramekins to create small individual cheesecakes.


  • Place almonds, dates and coconut into thermomix/blender/food processor and mix until combined.
  • Melt coconut oil and drizzle into mix while blending on low.
  • Spoon base into dish/tin and press down firmly.
  • Place in the freezer while you’re making the cheesecake layer.


  • Drain and rinse cashews.
  • Place all cheesecake filling ingredients into thermomix/blender/food processor, mix until smooth and creamy.
  • Spoon on top of crust and spread evenly.
  • Place in the freezer for 2 hrs to firm up
  • 10 mins prior to serving top with extra frozen raspberries

If you want to make this a LEMON CHEESECAKE then replace the raspberries for the zest and juice of 3-4 lemons



To pick, or not to pick - that is the Question (1)THE ANSWER…

Pick if it’s ready, BUT pick it properly!!

FIRST establish if it’s ready

If it’s a flaming red mass with no head, it isn’t ready. And if you push, prod and pick at it you are going to end up with either a crater on your face, a pimple the size of Mt Everest with a localised infection. So, be patient, apply a warm compress to the area and let it either come to a head or go away – let’s face it either way is a win!

If it is ready, then follow these simple steps…

  1. Cleanse your face. Never start picking (although tempting) on an uncleansed face as the bacteria present on the skin spread and you’ll get 5 more pimples to replace the one you are about to pop!
  2. Get a warm flannel or cotton pad and hold it on the pimple for about 2-3 minutes. This opens up the pore (like opening the door to push it out!)
  3. Gently pull the skin in an outwards direction (yes out, not pushing in) and see if the pimple pops this way. This is the BEST way as it stops bacteria from spreading under the skin.
  4. If the pimple doesn’t pop this way but you feel it is SO NEAR, then get a couple of cotton buds (Q-tips) and gently push the skin around the pimple – this should pop it.
  5. If you have tried the above and it hasn’t popped, it’s not ready! So stop and come back to it later when it may be ready. Don’t keep pushing as you will end up with a scar! 6. Cleanse the face again and then apply the REPAIR and RESTORE TREATMENT SERUM for to speed up healing.


Yeh, yeh, I know: A tad over the top maybe but please bear with me 😉

Pull up Google and do a quick search of ‘Superfoods’ and see what’s on the list. Probably Goji berries, Chia seeds, Acai and Blueberries, just to name a few.

Keep reading these ‘Super-food’ Posts and next you’ll read the health claims they make…” These foods help fight disease, help you feel more energetic and even help you lose weight”

Now, don’t get me wrong, these so called ‘super-foods’ are delicious tasting nutrient rich foods and I love my Goji Berry Slice, but ‘Super-foods’?? Really?

The term ‘SUPER-FOODS’ came about when certain foods were thought to have health benefits over and above common foods e.g. Higher amounts of Vitamins, Minerals, Antioxidants and Phytonutrients.

And here lays the issue I have with ‘super-foods’. Yes they have amazing properties, I’m not debating that. But why is it that MORE is better?

The message in the media is that if we dose ourselves with MORE; then it’s better.

That’s not the case. Knowing how the body utilizes nutrients, dosing with MORE, is not necessarily better, and in fact MORE, in some instances, can actually result yield negative results.

And let’s face it, this obsession with MORE really hasn’t got us any healthier has it?

In fact, I believe, it has taken us away from just eating and enjoying everyday food. And also understanding WHAT IS real food, common, everyday food.

I see people adding ‘Super-food powders’ to their smoothies paying big $$ for it. Thinking if I have MORE ‘I will be healthier’.

Full disclosure: I used to take super-food powders, pop chlorophyll pills and dose myself with every super-food known to man! Then I saw the craziness in it all.

So, I stopped taking all of these. I started eating a wide range of Fruit, Vegetables, Beans, Legumes, Grains, Nuts and Seeds etc. Just real food. And focused on slowing down, I focused on LESS.

And guess what? My health improved. And, when treating clients this way; their health improved too.

So, I hear you saying…“Dear Lord What Do I Do Now?”

Base your eating habits across a broad range of fruit, vegetables, beans, legumes, nuts, seeds etc., and most importantly, slow down and enjoy them all.

Nat 💚

And P.S. This advice is general in nature, for those suffering from specific health conditions there are times that therapeutic nutrients are required, but that’s a whole other post 😉



prebiotic-saladPREPARATION TIME: 20-30 minutes

SERVINGS: 8 X 300g servings

NUTRITIONAL VALUE (300g serving size – large bowl)

110 calories, Protein 7.5g, Fat 0.7g, Sat Fat 0g, Carbohydrates 12g, Fibre 11g

How can a salad be a PREBIOTIC? And what is a PREBIOTIC? Well PREBIOTICS are essentially fermentable fibres (carbohydrates) namely oligosaccharides and inulin which pass through the gastrointestinal tract intact (resisting digestion in the small intestine) and end up in the large intestine (colon) providing a food source for beneficial bacteria. Simply put; they are fertiliser for beneficial bacteria helping them to grow and flourish [Symbol]


  • Feed our gut microbiota (the good bugs)
  • Ensure better regularity
  • Improve immune function
  • Assist with vitamin production
  • Help heal intestinal permeability
  • Ensure calcium absorption
  • Improve bone density
  • Are anti-inflammatory in nature
  • Reduce cravings
  • Reduce appetite
  • Assist with weight loss
  • Improve the integrity of the skin


This recipe makes a huge container – 8 meals – the RAW CABBAGE keeps everything from wilting or going mushy. Make this at the beginning of the week so it is easy to fill your lunch box for work or school, top with the nut ‘n’ seed mix (optional), a can of tuna or a boiled egg, and put your omega salad dressing, in a small bottle to add when serving. The most perfect meal packed with live enzymes, prebiotic fibre, vitamins, minerals, antioxidants and phytonutrients. Why spend money on a vitamin supplement when you can have this!!

NOTE: feel free to add more of your favourite vegetables. 


  • 3 cups mixed greens (chicory leaves, spinach, rocket, chard etc.)
  • 1 can Artichoke hearts (in brine) – cut into quarters
  • 1-2 bunches of asparagus (steam to soften)
  • 1 fennel bulb (cook first, see below)
  • ½ large red cabbage, or 1 small.
  • 5 sticks celery
  • 2 carrots (grated or spiralised)
  • 200g crunchy combo spouts (or make you own – recipe here)
  • 1 red capsicum


  1. Cut fennel bulb into small pieces, put in a loaf pan, drizzle with olive oil and cook for 45mins at 175ᵒC. Put in fridge afterwards to cool.
  2. Cut the woody ends off Asparagus and then steam until tender. Put in fridge afterwards to cool.
  3. Put mixed greens into a large container (with lid), add finely cut red cabbage, artichoke hearts halved or quartered, sliced capsicum, diced celery, grated or spiralised carrot and sprouts.
  4. When fennel bulb and asparagus are cool mix in.
  5. When serving, top with nut ‘n’ seed mix ,or a boiled egg for a protein hit, and top with Omega rich omega salad dressing
  6. Keep in fridge, lasts 4-5 days. However check when serving that nothing has gone slimy!!


This is the perfect mix to sprinkle over salads, roast vegetables or soup. Packed full of Vitamin E, a fat soluble antioxidant, that protects us against toxins that damage cells. It also is a great immunity booster and helps to lower cholesterol.

NUTRITIONAL VALUE (1 heaped tbsp.)

212 calories, Protein 8g, Fat 18, Saturated Fat 2.4g, Carbohydrates 2g, Fibre 3g


  • ½ cup (50g) slivered almonds
  • ½ cup (60g) sesame seeds
  • ½ cup (70g) pumpkin seeds
  • ½ cup (70g) sunflower seeds


  1. Put in all ingredients in a bowl and mix well.
  2. OPTION: Dry roast in a fry pan. Turn to high and keep stirring mix until slightly brown.
  3. Let cool, then keep in fridge in a sealed container.

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