Health is about the individual. What may be good for someone, may be toxic to another. What may be the best way to lose weight and keep it off or good, might not be the best option for someone else.
Personally, I follow the Ketogenic diet for health reasons, with studies showing that it is a good diet for keeping weight off, type 2 diabetes, reducing epilepsy in children, bipolar disorder and for me personally, getting my anaemia symptoms under control and giving me clarity of mind.

But this may not be the best diet for everyone. Some people with eating disorders, thyroid issues, type 1 diabetes, women who are pregnant or people who have had their gallbladder removed, should consult their doctor prior to starting Keto as this diet may not be the best option in these cases.

Don’t just follow what everyone else is doing because it’s popular. Do your own research and speak with your doctor, your nutritionist and other people who are doing the diet so you can weigh up the pros and cons and truly find out what’s going to be best for you!

I still don’t follow this diet as strictly as we are told too, but it still works for me. I get cravings and life gets busy, so I do have some bread here and there, but for me, that’s ok! You will also be able to tweak whatever diet works for you, so that it fits in with your lifestyle and needs. If you are drawn to keto or any dietary plan, do the research, speak with your doctor, put together a eating plan, and give it a go! Make it your own, so that it works for you, ensuring that it can be sustainable for long term!

P.S- Please give our new facebook page a like! It would be greatly appreciated! 🙂  Thanks !

The Keto Diet
The Everyday Ketogenic Kitchen
Dr Bergs Substitute Pleasure Foods

“Pretend that every single person you meet has a sign around his or her neck that says, ‘Make me feel important.’ Not only will you succeed in sales, you will succeed in life.”
Mary Kay Ash

If it was only that easy! But in all seriousness, if you are in sales…..and let’s face it, all of us are selling something! Making people feel important is probably the most important part of all sales.
Everyone wants to feel special, significant and wanted, and if you can generate this feeling for them, they’ll be more likely to reciprocate.

We are dealing with emotional beings who like us, want to be respected and have their needs met. In their world, they are the most important person in their life. If we can recognize this, understand this and work with this, then we can give them what they want, and we’ll get what we want too.

I know in my own experiences of just buying a coffee, I’ll generally go back to the cafes with the super friendly, passionate staff, because I want to be around that sort of energy as opposed to negative, grumpy people who want to be doing anything else rather than making me a coffee!
These people who take a bit of extra time and energy to make you feel special and important, even if that’s giving you a boost of positive energy in the form of a smile and a “how are you going?” and “glad to help!” or “is there anything else I can do for you?” are always going to get my business over the ones who don’t care.

Have a think about this one today and take action!
Do your clients feel important? What else can you do to make your customers feel special?
You can always find something more to give and make your customers feel special and you’ll usually get a return on your investment!

Janine xx

I’ll admit it! I am a control freak. If I’m not in control of something, I get anxious, start looking for food or coffee or some other distraction to stop feeling that horrible sense of not being in control.

The irony of this state of being is that when you let go of control and allow things to be as they are, life sort of works out better for you, then if things had of been done in the controlled way!

Our rational minds know that we are never truly in control. The economy could crash. Your favourite coffee shop might be closed when you are dying for a coffee. It could rain on your wedding day. We could die at any moment. No matter how small or how big or how real your problem is, YOU are never in control of these things. What you are in control of, is how you react or respond to these changes that come into your life.

Some psychologists suggest that controlling personality types are generally very successful people in business and their careers, but often their personal relationships may be volatile. As children, nurturing and care may have been inconsistent, and therefore they learnt only to trust themselves rather than others to take care of their needs. This lack of trust in other people and the world around them, does make life difficult in times of stress and change. It’s during these times, that controlling people experience that anxiousness, and this may be more about asking for help and having to trust other people than accually about the issue itself!

Just this morning, our plumbing business that I work with, was bombarded with phone calls for jobs that needed to be done urgently. We already had enough work booked in for a month in advance and my inner control freak was not liking that all this work was disrupting my carefully organised schedule. I was feeling stressed and annoyed and I do not like letting people down so changing jobs around is a painful task for me! Once I calmed down, and accepted things as they were, I could start to work with what I had. I made a few phone calls, changed a few jobs around and things just came together! People were happy to push jobs back, we were able to offer work to other guys who were quiet so that helped them out too. So, it all kind of worked out better for everyone.

The way I have been dealing with my controlling nature is through deep breathing and just focusing on letting go and trusting that everything is working out for the best for everyone involved. This little mantra does calm me down and get me out of my head and into a space of remembering that in the grander scheme of things, this little hiccup is not that big of a deal and will sort itself out anyway. Gratitude is also another good tool that gets me out of my ego!  
Feel free to share any more tips on controlling your inner control freak!

Janine xx

As crazy as it may seem, there are a lot of us that struggle to accept money into our lives. We cringe at the thought of asking for it and seem to want to justify why we are worth, what we are worth!
Then there are the other people who are completely fine with asking for the financial equivalent of what they are worth. So what is the difference between these mind sets? There are rich tradesmen and poor tradesmen. There are gardeners who are doing well for themselves, and other gardeners who are living paycheck to paycheck.  We can say that it comes down to experience, but not always. You can be the most experienced plumber in the world, but if you don’t BELIEVE in yourself and the value you can offer, you’ll never get the money you are worth.

So what are your beliefs about money?

Is money easy to get, or is it something that you have to work hard for?
Is money the root of all evil, or is it a tool used to benefit lots of people?
Is it bad to hold onto money, or should you be circulating it constantly?
Do you keep saying to yourself that you are bad with money or good with money?
Do you believe that you need lots of money to make money?

These are just a few of the many, many beliefs that we may have about money. They may have been passed onto us from our parents, teachers, religious groups and society in general. If these beliefs are left to run unchecked without analysis on whether they are still true or not, they may be running your life unconsciously. 

For example, you may be working a full time job and getting paid fairly, but never really getting any more than your basic wage.
Perhaps this is what your parents did. Perhaps, like your parents, you don’t have time to consider other options for making extra money. Or is it that you don’t BELIEVE that you can make extra money when you already work full time? Perhaps you don’t BELIEVE that you can have a passive income from shares, stocks and bonds because those ideas were not introduced to you when you were little. If you were bought up and taught how to invest in shares and create passive income streams, then this would just be a natural, normal thing to do. When you have not been taught how to invest your money, these new ways of thinking and acting with your finances can feel unnatural, quite simply, because they are unnatural things for you do to! You are going to have to unlearn bad ideas about money and stay committed to learning and practicing new ideas about money until it becomes a habit, a belief and a natural part of who you are!
I personally know someone who is working full time, running a part time business and has lots of passive income streams flowing to him constantly. He has a belief that this is normal and can be achieved with commitment and hard work. He is quite a happy and positive person which also helps!
Anything is possible if you believe it!

Next time it comes to asking for money, take a minute to tune in and find out how you feel about it. How does it make you feel? Do you think that you are worth that much money? Would you pay yourself that much money or should it be more?
Justify your worth to yourself in your mind and the more you practice it, the more you can ask for it in the real world.
Have a look at some of those beliefs that you hold about money and ask yourself “Is that still true?” Once you are aware of your negative thoughts around money, you can start changing them into positive ideas about money!
And be prepared to learn more about money if you haven’t had an upbringing that showed you how to use your finances wisely. Take the time to learn and slowly, those negative habits around money will transform into positive habits and experiences around accepting money.
It takes times but it will all be worth it!

“Money is not the only answer, but it makes a difference.”

Barack Obama


Recommended reading

Unshakeable by Tony Robbins
The barefoot investor by Scott Pape

I just wanted to remind you to be yourself today.
Nobody can do what you can do, just the way you do it.
No one can explain what needs to be explained precisely the way you can, for the person ready to hear what you have to say.
You have the perfect message for that one person who needs to hear it.

When you choose to be yourself, you give other people permission to express their true selves also. There is nothing more freeing than being able to be real in this world, so thank you for being you!

Janine xx

“Be who you are and say what you feel, because those who mind don’t matter and those who matter don’t mind.”

Bernard M Baruch

The Golden Rule Reminder

This is my healthy, Keto friendly, go to curry that I have just about every day because it is so quick and easy to make. All the ingredients are readily available, and you can change up the vegies to use up whatever you have in the fridge or whatever is fresh in season.

Set up time 5 mins
Cook time 8-12mins
Steam time 3-5mins

Ingredients for one serving.

2-3 cups of chopped (approx. 2cm) organic Keto friendly vegetables such as
Pumpkin, Zucchini, Carrot, Cauliflower, Broccoli, Eggplant, Bok Choy.
1 Heaped Tablespoon Coconut Oil
1 Heaped Tablespoon Ghee (Can leave out and use olive oil or an extra TBSP of Coconut Oil)
1-2 teaspoons Curry Powder
1 teaspoon Turmeric Powder
1 teaspoon Garam Masala
½ teaspoon of low carb/no added sugar vegetable stock powder
2-4 Tablespoons of warm water
3 heaped Tablespoons of good quality Coconut Cream

1/ In a saucepan, heat the Coconut oil and Ghee on low-med heat.

2/ Add the vegetables in and allow the oils to coat the vegetables for around 30 secs

3/ Add all your spices (Curry powder, Turmeric, Garam Masala, Vege Stock) Add more or less spice depending on how spicy you like your curry! You can add other spices depending on your tastes, but I like to keep it simple!

4/Stir well and allow to heat through for around 2 minutes so the aromas infiltrate the vegetables.

5/Add just enough water to cover the base of the pot. You just want to steam the vegetables. If you want a thicker sauce, use less water, if you want a runnier sauce, use more. Keep practicing to know what works best for you.
Pop the lid on and cook for 8-12 minutes depending on what type on vegetables you are using and how you soft you like them.

6/Take the lid off and add the coconut cream. Reduce heat to minimum setting or even turn the heat off and allow to steam for 3-5 minutes.

Make a side salad with avocado and kimchi and sprinkle it with nutritional yeast to get your B vitamins. You may also like to serve it with a Keto friendly bread and butter if it’s within your carb count.

Coconut cream is one of those things that you will want to spend the extra money on and get good quality stuff because it does make a difference. You want to read the label too because there is so many differences in carb and sugar figures depending on each brand.


All the nutrition and colour you need in a meal!
Organic pumpkin, zucchini, broccoli, carrot and eggplant curry.
Side salad with beetroot kimchi, sprouts and nutritional yeast.
Keto friendly bread and butter. Yum!

When starting a new project or diving into a new idea that you want to be successful, practicing the 3 P’s can help you keep it real and stay on track!

Nothing will work if you don’t stick at it. You have to keep feeding your idea energy in the form of time, effort and money. Stop feeding it, then it won’t grow to a place where it can serve you. You’re going to have good days full of inspiration and synchronicities and days where you wonder why you bother. Always keep your end goal in mind and persist until your desired outcome becomes a reality!

Creating anything new with a positive mindset is beneficial to keep things light and upbeat. Imagine creating something with thoughts circling around like “this is so hard” or “why do I have to do this”. It makes the creative process way more difficult than it needs to be and takes all the fun out of it. When those negative thoughts, creep in, catch them and change them to a positive. eg- “Why is this so hard!” to “I am getting better at this and it’s becoming easier all the time!”
The mind doesn’t like change, so you will always get times of resistance and this is when the negative thoughts can arise. Understand that this is completely natural, and if you can quickly change the negative thought into a positive one, you’ll be able to get back into your positive mindset!

Similar to persistence, but with an understanding that things take time without getting anxious, angry or upset about it. Don’t go looking for short cuts because you’ll miss out on beneficial knowledge that only time can bring.
Patience is a virtue, that knows that success comes to those who have done the work, and are a now ready and worthy to receive the rewards that only patience can bring.

Next time that you are creating something, remember the 3 P’s and use them to make the creative process an enjoyable experience!


Photo by Pixabay on

We’ve all been there! A day where it’s just been one thing after another without a second to take a breath. Your brain is wired, its overthinking and analysing the day’s events and trying to change things that happened 5 hours ago! When you are completely in your thinking mind, it can be very difficult to calm down and bring yourself back into the present moment to find some peace!
Here are a few tips that work for me-

If your brain is working overtime, sitting down and meditating is going to be difficult which is why a deep breathing exercise may be more beneficial. You can do this when standing up, going for a walk, driving your car, or sitting down too. Take long deep breaths in and count to 5 (or longer), hold for a second and then breathe out slowly for the same amount of time. Repeat as many times as you need to in order to feel that sense of peace arrive.

I don’t have masses of essential oils laying around the home, but I do have the basics that everyone should have! Lavender Oil is a must for calming down, relieving anxiety, restlessness, stress and insomnia. A few drops of this in a bath, a foot spa or on a damp cloth placed over your forehead, can calm you almost instantly!

Ditch the caffeine and choose an herbal tea! There are a number of calming and caffeine teas on the market now, so if you are not sure what to try, grab a Chamomile Tea which some sources say that it relaxes and soothes the nervous system.  If you are not a tea person, then at least try decaffeinated coffee until you calm down!

This doesn’t have to be a marathon or an hour long workout. Simply going for a walk around the block, a quick run on a treadmill, 10 minutes of stretching or lifting some weights can help to put your mind and body in a different space. The research backs this with studies showing that exercise can make you feel calmer and happier. Gentle exercise can also work as a distraction for the mind which is usually just what it needs to calm it down.

Photo by Kaboompics .com on

Everyone is different and you may have your own little personal “trigger” that acts as a calming mechanism. It may be a song, a smell, the touch of your pet against your skin or that taste of a certain food that triggers that peaceful sensation for you. Once you figure out your own personal calming trick, use that too!

Peace to you!

Janine xo

If you are constantly feeling drained, run down or just plain exhausted, you maybe lacking in Vitamin B.

I am not a doctor nor have I studied nutrition through a University but I have been a vegetarian for about 20 years pretty successfully! Throughout this time I had been quite low on my vitamin B levels but once I made the right dietary change and boosted my B Vitamin levels, I really did notice the difference, physically, mentally and emotionally.
When you are low on B vitamins, you are more easily stressed, constantly tired, lethargic and you feel like something is missing.

Once you get the vitamin B “hit”, you start to feel your energy flowing again! The brain starts working better, it’s easier to get up in the morning, mental fogginess leaves you allowing you to make clearer decisions, things don’t get to you as easily and you just feel more how you should feel!

So how do you get more B Vitamins into your diet without having to make it a massive lifestyle change?

These days I have 1 tablespoon of nutritional yeast on my salads everyday. When I have eggs on rare occasions, I’ll sprinkle a little over them! That’s it! B vitamins sorted! Nutritional yeast has all the B vitamins you need.
I sometimes miss a day or two when I’m not feeling it, but if I go too long without it, I start feeling drained and run down again. So keeping a regular intake of Vitamin B through Nutritional Yeast is important.

Eggs with Nutritional Yeast on low carb bread.

Nutritional Yeast has been a life saver for me as a vegetarian, as it keeps my B Vitamin levels at an optimal place where I rarely need to add extra B vitamins from other sources.
Here are a few Nutritional Yeast brands that I recommend
Absolute Organic
Ceres Organic

I ‘ve also put together a basic table to give you some other ideas of
B Vitamin sources if you need to mix things up a bit!

B1 Converts
food into
Helps with
Spirulina, Legumes,
seeds, meat, dairy, eggs,
leafy greens.
Males 1.2 mg/day
Females 1.1 mg/day
B2 Converts
food into
Good for
skin & eyes.
Dairy, eggs, fish, leafy
Males 1.3 mg/day
Females 1.1 mg/day
Skin Issues
B3 Converts
food into
digestion, appetite.
Meat, fish, dairy, seeds, nuts, green
Males 16 mg/day
Females 14 mg/day
Appetite, Muscle
weakness Mental
B5 Converts
food into
energy. Red blood cell
Males 5 mg/day
Females 5 mg/day
B6 Helps brain function,
protein and amino acid metabolism Hormone production. Helps the
body to fight infections.
Liver, Meat, Fish,
Legumes, Spinach
Males 1.3.-1.7 mg/day
Females 1.3-1.5 mg/day
Anxiety. Muscle
Skin issues.
B7 Converts
food into
Good for
hair and nail health.
Eggs, nuts, fish,
cauliflower, mushrooms
Males 30mcg/day
Females 30mg/day
Appetite Depression Hair, skin &nail health
B9 Protein and amino acid metabolism. Red blood
cell growth.
Males 400 mcg/day
Females 400 mg/day
Anaemia Brain and
B12 Red blood
brain and
food into
Liver, dairy, meat, fish,
Males 2.4 mcg/day
Females 2.4mg/day
Weakness Anaemia

Janine xx


“Leaders spend 5% of their time on the problem and 95% of their time on the SOLUTION.”
Tony Robbins

What are you focusing your energy on today? Is it your problems or the solutions to your problems?
Sometimes the difference can be subtle but that small tweak in your thinking can make a big impact on your happiness and success levels.

When you start focusing on problems, you start seeing them pop up everywhere in your life. One thing leads to another, and it’s almost like you are creating more problems in your life just by thinking about them!
There is a heaviness around you and everything you try to do is just exhausting!

When you start focusing on solutions, you start seeing more answers and your mind is able to open up to new possibilities. Your problems don’t seem as big as they previously were. Life starts flowing easily and effortlessly, and things come together for you. There is a lighter feel to life.  

Problems may occur in your life when things need to change. This can often be a blessing in disguise, although that can be hard to see in the moment when you are first encountering that problem!
Think about those people who get really sick with diabetes, autoimmune disease or even some cancers. When these ‘problems’ arise for the person, it often inspires positive change that would not have occurred otherwise. It makes them learn about health and inspires them to make healthier choices in their daily lives. It may make the person value life more and choose to spend more time with the people they love rather than stress about minor things out of our control. We may not like it, but our life is usually better for us on the other side of our problem then it was prior to our problem.

See problems as a chance to grow, change and transform.

When you adopt a positive mindset that focuses on solutions to the difficulty at hand, it can help you to grow and inspire others in the process. Next time you encounter a “problem” see it as an opportunity to grow and focus on the solution!

Namaste ,
Janine xx