This is a beautiful plant based porridge. It is made with protein rich quinoa instead of oats. It's definitely worth trying. it's delicious with blueberries on it and some almond milk.
It serves 2 people and takes about 5 minutes to prepare.
This is what you need
½ cup (90g) uncooked quinoa
1 ½ cups (360ml) plant-based vanilla almond milk, unsweetened
1 tbsp. maple syrup (optional)
½ tsp. ground cinnamon
1 cup (190g) frozen or fresh blueberries
2 tbsp. flaked almonds
small pinch of salt
This us what you need to do
Measure and rinse quinoa. Place into a small saucepan with almond milk (or other plant-based milk of choice), ground cinnamon and a pinch of salt
Bring to the boil over a medium heat and then reduce the heat to a simmer. Cover with a lid and let the quinoa simmer for 15 minutes.
Remove the lid and if there is too much milk left, keep cooking with the lid off, stirring until the porridge thickens.
Pour the porridge into two bowls and top each bowl with ½ cup of blueberries and 1 tablespoon of flaked almonds. If you want, add a splash of plant-based milk and a ½ tablespoon of maple syrup for each bowl to sweeten.
Nutrition per serving
381 kcal
15 gr. fat
53 gr Carb
16 gr Protein
Are you interested in Giving Plant Based / Vegan eating a go or perhaps
need new recipe inspiration? CLICK HERE to find out more
Today I felt like connecting with Nature 🌿🌿🌿 I felt I needed to be around big trees and water. So I decided to drive a little further down the coast from where I am - to a place called Erskine's Falls. I have been there before and I love this place. It's the closest water fall to where I am and as I only had a couple of hours to spend, this was my choice of destination.
This beautiful waterfall is just inland a little from the beautiful costal town Lorne here in Victoria, Australia.
I love sweet potato and spinach, so I decided to make an easy tortilla with only 6 ingredients. This recipe is so easy, healthy and I would definitely encourage you to give it a go.
It takes about 70 minutes to make.
Ingredients
300 grams baby Spinach Leaves
4 medium Sweet Potatoes, cut into very thin slices
2 large onions, cut into thin clices
8 large Eggs
8 table spoons of extra virgin Olive Oil
1 - 2 tablespoons of crushed Garlic
Pinch of Salt
Spices; white pepper, black pepper, smoked paprika - add the amount you want
How To
Put the spinach in a large colander and pour hot water over it. Drain it well and let it cool a little.
Heat 3 table spoons oil in a 25 cm non-stick pan with a lid, then cook the onion for 15 minutes until really soft
Add another 3 tablespoons and add the and add the sweet potato and garlic in a pan.
Mix with the onion, the spices and cook gently until the sweet potato is very tender.
Whisk the eggs in a large bowl an add in the sweet potato and onion and mix together. Fold through the spinach.
Cook and cover over low-medium heat for about 20 minutes until the base and sides are golden.
To turn the tortilla over put a plate face down onto the pan, the flip it. Slide the tortilla back into the pan and cook for another 5-10 minutes until just set and golden all over.
Allow to rest for 5 minutes then you can tip the tortilla onto a board before you cut it into pieces.
MOVEMENT PROGRAM FOR PEOPLE WHO WANT TO BE
HEALTHY AT ANY AGE. EASY TO FOLLOW & FRIENDLY INSTRUCTION.
A couple of months ago I got into the habit of going for a "dip" in the ocean most days. But after a little while I stopped, as I though I would not continue as winter hit the coast and the water got colder. So, I got out of my habit again and started surf paddling more instead (as I then sit "on top" of the water and I wear special clothes that keeps me warm).
But today I "did it again"! I met up with a small group down in Torquay for another "dip" in the ocean. I came across this group on Facebook. I had actually not made a decision at all to join them but as I was about to hop on my spin bike in the garage this morning, I saw that the sunrise was going to be amazing. I quickly packed up a pair of bathers, just in case 😂....and drove down to the beach - still with no intention of jumping in!
When I got down there I saw a few people standing on the beach getting ready to hop in the ocean. I walked up to them and asked "Are you the crazy people who are going to have a dip in the ocean". They said, "of course we are". I made an instant decision to join them, stripped of to the bathers and ran in. I literally had no time to think at all. That certainly helped! 😂👍
They said their aim was to stay in 3 minutes. They ended up staying in 5 minutes but I decided to stay in to watch the sunrise and take photos. I ended up being in the water for 20 minutes. It was amazing! The water temperature in Torquay is currently 15 degrees and the air temperature was 9 degrees.
I am so glad a made a quick decision to hop in. I have felt great all day, apart from not feeling my toes and fingers for about an hour afterwards. Now, they are boiling hot!👍
Apparently there are many benefits with cold therapy after doing my research on the internet. Cold water swimming can apparently boost the immune system, give you a natural high (I have definitely have this all day!😀), improve your circulation & reduce stress. It can apparently also increase our libido & burn calories. And it's a great way of socialising and making new friends.
Well, I think that sounds pretty good. I thought it was so nice to catch up with new lovely people & I may decide to join them again next Wednesday at 7am.
If you are around this area, let me know if you are keen to join us.
It's a perfect time to start your essential oil and wellness journey. When you order product for 100 PV (Point Value) you will get a gift - a beautiful Desert Mist Diffuser worth approx. $135.
There are some amazing collections you can get started with such as the ones below and you can even choose your choice of products.
Yesterday morning - the morning of the 7th of May - I witnessed this beautiful sunrise. To me it is a classic Australian landscape with eucalyptus trees and orange sunrises.
The quote is by Albert Einstein - "Unthinking respect for authority is the greatest enemy of truth".
I welcome you to join my Facebook Page called Aspire Quotes - where I post my photographic Quotes.
It's growing fast - now over 6000 likes. CLICK HERE to check it out
Anyone who has experienced the orthopaedic complaint Plantar Fasciitis will know how painful this can be. Our plantar fascia ligaments experience a lot of wear and tear in your daily life. Simply too much pressure on your feet can damage or tear the ligaments. Plantar Fasciitis is an inflammation of the thick band of tissue that connect the heel bone to the toes. The plantar fascia is a thick, weblike ligament that connects your heel to the front of your foot. It acts as a shock absorber and supports the arch of your foot, helping you walk.
Pain from plantar fasciitis develops gradually over time. The pain can be dull or sharp. The pain is usually worse in the morning when you take your first steps out of bed, or if you’ve been sitting or lying down for a while. Climbing stairs can be very difficult due to heel stiffness. The pain usually flares up after prolonged physical activity due to increased inflammation and irritation. It's common to not feel the pain during the activity but as you stop you do start to feel the pain.
I am all for taking lots of action myself and I am also all for encouraging my remedial massage clients to start to implement some "home remedies", some things that can really make a big difference. Of course, if these don't improve the condition, other treatment options may be what you need to talk to with your physician.
I have found that rest is important. Your body usually tells you what it wants you to do. It's up to us if we listen. Although rest could be "active" rest, which means we choose an activity that will not aggravate the condition i.e stay away from running or walking and perhaps swim or do some weight training instead. If there is will, there is always a way.
Rolling your foot on a frozen water bottle helps a lot as well. 15 - 20 minutes, 3 - 4 times a day can help reduce swelling. Gentle stretching is important and strengthening the calf muscles is also important.
You may also want to make sure you have appropriate shoe wear. I have found that the shoe brand HOKA has helped myself and also a lot of my clients. You may also want to look into a soft sole support as you can see in the picture below. I found this insole at the Athlete's foot and it's been really helpful.
Using essential oils and a carrier oil and do some gentle self-massage on the plantar fascia can be really helpful.
Having regular massage from a Remedial Massage Therapist is really helpful. This person can help massage your calves as well as your plantar fascia. Remedial Massage was a "must" in my own recovery and I have helped many clients myself improve from this condition.
There are things you can do to prevent plantar fasciitis such as wear good, supportive footwear, make sure you keep your weight under control and that you don't become over weight or obese as this will add extra strain on your plantar fascia. Having regular massages is also a very helpful thing to incorporate to help prevent this painful condition.
Some people may want to take some anti inflammatories for a short period to help with the inflammation.
If pain and symptoms does not resolve, there are other things your physician may suggest such as using a night splint, cortisol injection, shock therapy and surgery....but remember....prevention is always the best solution.
Karin Hagberg
Dip. Remedial Massage
You can Book an Remedial Massage Appointment by Clicking Here or on the image below
Transform Your Water & Life with the zazen Alkaline Water Filters - CLICK HERE or image below
Do you respect yourself and have you ever asked yourself what it really means?
Respecting ourselves is the greatest gift we can give ourselves. It's that inner quality that each one of us must take time to develop. We develop it throughout life as we are on our journey and experience setbacks, failures and successes.
Showing yourself respect does not make you narcissistic. In fact, it does quite the opposite. When we respect ourselves, we are more worthy of receiving love and, in turn, giving love to others.
Self-respect is all about treating yourself the way you'd want others to treat you. By focusing only on our self-perceived faults and flaws, we're basically giving permission for the rest of the world to focus on them too!
Here are some ways that you can develop more self respect:
Ask yourself; what would help me respect myself more? What would I do, say and how would you feel?
Be honest about who you are; know your values. Know what you are and what you are not. Always know your worth.
Set boundaries and don't let other set them for you! If your boundaries are not clear, then it's easy for others to overstep them.
Practise and do things that makes you respect yourself; things you love - things that excite you - that brings you joy and look after your body and mind and spirit.
Be brutally honest to yourself - know who you are and who you are not! Stop trying to be someone you are not! Be unapologetically You!
Learn to say No! Saying No does not mean you are a "bad" person! It simply means you know what you want and what your boundaries are.
Spend time with people who support you - not people who manipulate you or don't respect you for who you are! Choose a life partner who respect you and treats you well.
Love your body and look after it. It's the only one you got! It's your temple.
Look after your health. Our health, is like everything else in our life, it is a relationship.
Follow your soul purpose and your dreams.
Love yourself enough to spend time with you - this is easy when you respect yourself.
Be happy with what you get done with today. Be kind to yourself and to others. Show respect for yourself. Don't be to self-critical, judgemental or restrictive.
Know that you are not your genes. Making your genes, your "story" won't help you.
Be willing to accept reality. See things and people as they are.
etc.
To get some help with developing self respect, book in to our Discovery Coaching Sessions. CLICK ON the Image to BOOK In Below.
You can also download our FREE AFFIRMATION GUIDE for self-love, self-esteem and self respect - CLICK HERE
Are you aware that your thoughts can have either a negative or positive impact on our health and wellness?
Your thoughts can for example relax your body and induce positive physical responses, but when you are stressed anxious or upset these emotions can manifest themselves in form of high blood pressure, head aches or stomach ulcers. The thing is that Your body gives numerous clues that your emotions or thoughts are out of balance or negative.
These may include some of the following: Back Pain, Joint pain, decrease or increase in apatite, chest pain, dry mouth, fatigue, unexplained aches and pains, head aches, high blood pressure, inability to sleep, sexual dysfunctions shortness or breath, upset stomach, weight gain or weight loss.
Your thoughts and emotions have a direct effect on your health and can weaken your body's immune system, making you more likely to get colds and other infections during stressful times. It is important to note that these physical issues are not just due to your thoughts but also due to the fact that when you're anxious or upset, you may not take care of your health as well as you normally would. You may not feel like exercising, eating right, or taking medicine for chronic issues.
So what about our emotional health. Did you know that exercise has numerous effects on the brain. Research has shown that exercise can produce effects much like an antidepressant and can also improve brain function, allowing you to concentrate longer and think faster. One theory for some of the benefits of exercise is that it triggers the production of endorphins in the body. These natural opiates are chemically similar to morphine, This gives a feeling of euphoria during exercise and lessens the body's response to pain. Animal studies have also found that exercise increases the levels of certain neurotransmitters such as serotonin and dopamine. These neurotransmitters have been linked to elevated mood levels and work much in the same way as antidepressant medication. Most people express they feel good after exercise. I certainly know that I feel so much better when I move my body. Exercise does therefor not just have a positive impact on our physical health but also our mental and emotional health and can just as thoughts have an enourmous benefit to our wellness.
Learn about the Reduce Your Stress 2 - week habit program
(Click on the image)
Wellness Essential Oils - Click on image to learn more...
Today I had a heartfelt conversation with my beautiful friend Rose of Sharon from Embracing It All.
I met Rose of Sharon years ago now at one of the Psychic and Wellbeing Expos. I was drawn towards having a chat with her and a little while after that she came down to the Body, Mind and Spiritual Centre that I opened 2016 in Torquay - Aspire Wellbeing. She came down to do psychic readings at my centre and I saw the magic in her work by helping people as a Medium and Spiritual Counsellor. She truly have a special gift and a heart of gold.
I help people create wellness, abundance and to find their soul purpose
For years, I felt like I was pushed to my limits, not just physically but also mentally and emotionally. I believed that I was really all alone in my struggles and felt quite isolated.
The physical and emotional pain I experience was at times overwhelming.
Even thought I was living a healthy lifestyle, eating healthy food, exercising and doing meditation. I was still lacking in energy and experienced pain. I really believed that I was doing everything to improve my situation. And one day that all changed when I was introduced to some products.
To be honest, I had used similar products before, so naturally I was very sceptical, but given that the person who introduced me to these was also working in the wellness field, just like myself - I took a leap of faith and decided to give them a go, after all what did I have to lose!
Since then my life has transformed, not on just a physical level, but also a mental, emotional and spiritual level. I get emotional just thinking about it all now and feel so incredibly blessed and grateful for this gift that was presented to me.
Now, I am living a life full of abundant wellness, I love my soul purpose and I am able to create abundance in life.
I am now on a mission to create more empowered well-beings in the world and to share with you my learnings!
I welcome you to join our group of empowered well-beings and learn how you can also find freedom and ultimate wellness, just as I have, with the knowledge and information we share amongst our exclusive and loving community.
