Transformation and quick nourishing meal ideas

Hey gorgeous,

It has been an exciting few months for me with so much happening. I am deep into the editing stages of my book for parents of adolescents, commenced a PhD and have finally written my weight transformation secrets into an Ebook, you will see this on my site very soon!

It took me years to actually view my own transformation as just that. My intentions to improve myself and fulfil my dreams of feeling good and learning to love and accept myself as I am, I reflect have been so worth it. I believe our challenges are here for us to learn from and grow and then to go on to share, supporting someone else through similar challenges. This is why I created ‘the small things count’ ebook. Years of trying diet after diet, fad after fad; it was when I decided to stop the diets, focus on self-love and creating the feel amazing lifestyle, wonderful things started to happen. Of course, I do not have all the answers, but I made a decision that I would not let my fear of judgement be my life, and this has meant that I no longer recognise the young girl full of self-loathing all of those years ago.

You deserve to live with joy and that means letting go of past stories and nourishing your body. If like so many of us, you know what to eat and what to do to live the lifestyle of your dreams but you just can’t seem to implement these things, this system will give you specific steps to follow. There is no magic bullet, and if you are ready to give up looking for a quick fix and take your power back look out for ‘Small things count’ on my site

Getting ready for delivering hormone balance workshops

Next week I am excited to be working with my friend Tara delivering yoga and nutrition focused workshops. In preparation, I have been studying hormone balance over the last month and have really enjoyed getting my teeth into such a massive topic. With over 100 hormones in our body acting as messengers produced in the endocrine glands, it is no wonder that if they become out of balance, this can wreak havoc on our health. One thing is for sure the modern western diet, lifestyle, attitude to ageing and the overload of synthetic xenoestrogens in the products we use, (especially plastic food and drink containers) make it extremely difficult to avoid hormone problems. The first workshop is full, but if this is something you would like to know more about, feel free to contact me or keep checking the site for the hormone ebook and further courses.

One of my favourite ingredients of the moment!

Bitter greens really are magic for your liver, skin, eye and gut health. Packed with vitamins and minerals they are so nourishing and support balancing hormones. There are so many reasons to eat these nutrient-packed leaves and in ancient Ayurveda, it is believed that consuming bitter greens helps weight loss and reduced cravings. This time of year we are extremely lucky to be able to have a big box of organic veggies delivered from the local biodynamic farm if you are able to access organic veggies this way it really is a great way to get a mix of different leaves. This evening I cooked beet greens, parsley and spring greens lightly in a stir fry. Cooking the greens in a little coconut oil and sea salt or Himalayan salt, reduces the bitterness, or even add a little lemon juice. I also add greens in my morning smoothies and mason jar lunches, however, it is important to cook kale or other cruciferous veggies and avoid them raw if you have thyroid issues.

Foodie quick meal ideas!

Lunch mason jar or salad bowl

I absolutely love my lunches, every day they can be a little different. eating in season can make them interesting not to mention nourishing and energising. Here is a list of ingredients you could include in your jar.

  • spinach/ spring greens/watercress/ herbs and bitter greens e.g. parsley, dandelion
  • radish, carrots, cucumber, beetroot, cherry tomatoes
  • hummus or beans e.g. butter/black
  • guacamole
  • avocado
  • lemon juice/cider vinegar
  • tahini, cider vinegar, garlic and lemon juice – blitzed into a dressing
  • organic dijon mustard
  • red grated cabbage – stored with cider vinegar and Himalayan salt
  • sauerkraut
  • strawberries
  • seeds e.g. sunflower, pumpkin, sesame etc.





Passionately boost and cleanse smoothie

This smoothie is the perfect breakfast as it is packed with nutrients and has the perfect blood sugar stabilising combination of foods – protein, fat and fibre.

serves 1

  • a small wedge of cucumber
  • 1 stick of celery
  • a quarter of a medium avocado
  • banana
  • 1 tbsp linseed/flaxseed
  • 1 tbsp walnut halves
  • 1 tbsp sunwarrior protein
  • a dash of coconut water

*Blitz all of the ingredients together in a blender and enjoy x

Creamy curry and spicy cauliflower rice

serves 2-4

  • 2-3 cloves of garlic diced
  • 1-2 onions diced
  • 1 -2 medium courgette chopped
  • 2-4 tbsp lentils
  • a quarter of a red chilli
  • 1-2 tsp cumin
  • 1-2 tsp turmeric
  • 1 -2 tsp garam masala
  • 1 tin of Thai coconut milk


  • half or full cauliflower head
  • 1 clove of garlic diced
  • 2 tsp cumin

*blend the florets of cauliflower in a food processor until it looks like rice

*place the garlic in a pan and once it starts to release an aroma add the cumin and cauliflower rice, cook, until warmed

*meanwhile, add onion and garlic into a pan to start the curry, add a little water if required, then add the courgette, cauliflower greens (chopped), chilli and spices – cook for a minute or so then add coconut milk – cook until veggies are slightly softened and the curry is hot

*serve the curry sauce on the cauliflower rice


lots of love and health, keep shining your light,


Kelly x

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