So this is what I do, super quick and simple and frees up a lot of time we spend on cooking meals. I chop the pumpkin in half, drizzle olive oil and leave it air fryer for 25 min 200 C. This pumpkin will be used over couple of days for different meals. And it is so much easier to cut into pieces once it is cooked. This pumpkin will get used in : - Breakfasts - fry it with eggs, add a hummus dip, some salmon etc etc - Lunches - chop it up and make it into a salad using rocket salad, minced meat that can be dinner leftover and sprinkle with some seeds. - Dinners - with steak, baked fish, chicken wings etc etc No recipe required And if I still have any leftover, it goes into quiches, baking some slices, or even into a smoothie. Next time do the same with eggplant, bunch of zucchinis, sweet potato, capsicums etc etc. The whole idea is that you have some form of a vegetable prepped in one go, no chopping, cleaning, switching on off the appliances, fluffing around in the kitchen etc etc. And the best part is, we don't have to babysit those vegetables while they are cooking. So I often just put it on with the timer and forget about it until I get back to the kitchen. EFFORTLESS !!!! Now, have you got any short cuts, tips to share, don't keep secrets hahaa ??!!

One of my favourite herbs for women: Damiana Damiana (Turnera diffusa) is one of those herbs I find incredibly easy to recommend. I blend it into herbal tincture almost every week for supporting mood, relaxation, vitality and libido, particularly when stress, mental fatigue or feeling “flat” has taken some of the spark out of life. I particularly like it for women who feel like they are running on empty, stressed and disconnected from their usual sense of vitality or desire. I can promote the feeling of more positive, uplifted and joyful. What does Damiana tea taste like? Damiana has quite a unique flavour. It is earthy, slightly bitter and herbaceous, with a subtle sweetness and a mild spicy quality. It's not as sweet and delicate as chamomile, but I actually really enjoy its distinctive taste. If you find it a little strong, try combining it with peppermint, lemon balm or a little honey. How to make Damiana tea Add 1–2 teaspoons of dried Damiana leaf to a cup of freshly boiled water. Cover and steep for 10–15 minutes, then strain. Try one cup in the afternoon or evening, or whenever you want a calming herbal tea with a little more vitality than your usual relaxing herbs. Who might benefit? Damiana may be particularly lovely for women who: - Feel stressed, flat or mentally tired - Have lost some of their usual spark or vitality - Experience reduced libido - Feel disconnected from pleasure and desire - Want gentle nervous system and mood support And a safety note: Damiana is generally considered an easy herb to work with and doesn't have well-established medication interactions, but I would still avoid it during pregnancy and breastfeeding, and just double check with your natural medicine specialist if you have a seizure disorder or hormone-sensitive cancer. Have you tried it yet? Is it available in your country?

Let’s do a quick check-in... First of all, are we actually eating breakfast? And secondly, are we making an effort to get some good protein in? I know this is such an important step for my own day. When I have a proper breakfast with enough protein, I notice such a difference in my energy. I work from home and I need to stay focused and productive, and I’m not sitting there thinking about snacks when lunchtime is still hours away. And I know how easy it is to start something well, keep it going for a few weeks, and then slowly start forgetting about it. It’s completely human. Life gets busy, routines change, and suddenly the good habits we were doing without thinking start slipping away. So if that’s you, take this as a little reminder rather than something to feel guilty about. You can simply start again tomorrow. It doesn’t have to be complicated - few eggs, adding protein powder, some healthy ham or even dinner leftovers. It really does shape your day. So, let’s check in: What did you have for breakfast today? Did you eat breakfast at all? And bonus question...where was the protein?

No recipe needed. Cook medium size sweet potato in oven or airfryer. Oven 30 min and 220 C, airfryer 25 min and 200 C. Once cooked, cut it in half and serve with some protein: - Poached eggs - Wild Salmon - Cooked mince - Any meat leftovers from last night - Mashed avocado with lots of nuts and seeds Sit down, relax and enjoy. This is suitable for breakfast, lunch or even dinner. Perfect when you run out of time,.have nothing in fridge but are still wanting to support your health. Any other ideas for toppings??

You need to tell me what you want to learn. This will be for you if: - You have already been diagnosed with osteoporosis or osteopenia - Your bone density scan has declined - You have a strong family history of brittle bones or weak teeth - You are aware that with hormonal changes, our bone density naturally declines, so you want to make sure your bones are as strong as possible before you hit menopause, so you get a bit of a head start - You have had a fracture and want to support quicker healing - You are worried about whether you are getting enough calcium and minerals through food (this is also very relevant for all the women who are following a dairy-free diet) - You are curious to know what else you can do besides strength training and calcium supplements to help your bones become stronger I have started with videos, handouts and quick references. You will hear what I think about dairy, why the modern foods and lifestyle are working against us, what foods are rich in calcium, what other nutrients are needed and much more. Now is your chance to let me know what questions you need me to answer, what aspects you need to know, what would make your life easier, and what will make you feel equipped and in control of your health. I am one big ear.