health

Biz Health // Calamari & Raw Veggie Salad

Calamari & Raw Salad

By Shani Timms

Hi, I’m Shani from Keep it Simple! I have a strong passion/ obsession for food, health & creating recipes that promote healing in our bodies. For most of my adult life I have suffered from issues with my gut: everything from intolerances, Irritable Bowl Syndrome (I call it FBS, furious bowl syndrome), leaky gut, candida, parasites… you name it – I’ve had it! I like to see these issues as a gift from the universe. At the time, it was hard to see them as a blessing, but now I look back I see these experiences for what they truly are… A gift, a lesson from the universe. Each one taught me a vital lesson in my health and my healing journey and I can honestly say I would not be where I am in my life today without them.

I think this mindset can be applied to many aspects of life… Instead of focusing on the doom & gloom when bad things happen – try thinking ‘what lesson does the universe have in store for me’ or ‘what am I going to learn through this new experience’. Changing your mindset doesn’t happen overnight (I am still learning myself), but I can say that each time it gets easier and really changes the way you respond to situations.

I believe that health & healing needs to be a holistic approach – and optimal gut health is the foundation! Your gut lining & intestinal tract is your last line of defence between the outside world (bacteria, yeasts, infections) and you (your blood stream, organs etc). So you can imagine that any permeability in the gut can allow these externals aggressors to enter your bloodstream where they can cause some serious damage.

Signs you may need to improve your gut health:  

-        Bloating after meals
-        Constipation, diarrhea  
-        Discomfort in the lady areas, prone to thrush, Bacterial Vaginosis etc.
-        Bad Skin – dermatitis, acne, break outs etc.
-        Brain fog – struggle to think straight, mixing up sentences & words.
-        Constantly tired, lethargic, lacking energy
-        Sugar cravings
-        Anxiety
-        You have been on antibiotics, or the pill for an extended period of time

If any of the symptoms above sound familiar, chances are you are experiencing an imbalance of bacteria in your gut, potentially even gut permeability. No need to stress, I have listed below some easy steps you can introduce into your daily routine to help improve your gut health!

Simple tips:

1.     Clean up your diet – This is a critical step in healing your gut. Think lean, green & clean! Remember – you are feeding a disease or fighting it! Eating a diet high in sugar, gluten & dairy creates a perfect breading ground for bad bacteria such as candida!

2.     Take a Probiotic – This is a non-negotiable piece of advice from me! Every woman should be taking one every day (I like to take mine at night so some serious healing can happen over night). There are so many factors that kill our good bacteria in our gut, so we need to ensure we are replacing it daily! 

3.     Detoxify your body – Simple detoxification methods such as having a spoonful of bentonite clay every day can help eliminate toxins. When you go through a transitional period changing your diet, your body is eliminating so many toxins that your liver needs a little help!

4.     Rest up – Did you know that resting your body can be just as beneficial for your body as going to the gym? Without rest, your body cannot complete the essential healing that it needs to do. Also, try to minimise the stress in your life, stress has massive implications on our gut flora! My tip – hit the sheets before 10pm, as this is when the most healing occurs.

5.     Supplements – I am a strong believer in using food as medicine, but when it comes to nutrients that are hard to attain through your diet – supplements are the way to go! My recommendations for gut health, Spirulina tablets (Hawaiian Pacifica is the cleanest & my fave), Apple Cider Vinegar, Iron, L-Glutamine…

6.     Fall in love with the coco - Coconut that is! Coconut in all its forms has amazing benefits for our bodies. I like to have a spoonful of coconut oil a day either by itself, in a tea or smoothie! It has amazing antibacterial properties & supports good gut flora.

7.     Gelatin – This is my secret weapon for healing my gut! I’m not talking about the clear gelatin that your granny used to make jellies – this is pure, food grade gelatin, bought from your health food store. Gelatin helps repair the gut & intestinal tract lining, it also absorbs excessive water & fluid in your body… Bye bye bloating & fluid retention!

Calamari & Raw Veggie Salad Recipe
Simple is best when it comes to busy ladies preparing healthy meals! This meal is ready in under 10 mins & is jam packed with raw veggies to fuel your body! Did you know your diet should consist of 50% raw vegetables? This is so we don’t loose a lot of the nutrients through various cooking processes. So check out this super easy recipe below & I would love to see your creations by tagging @keep.it.simple.shani & #keepitsimpleshani!

Generously serves 2- GF – DF – YF - SF

Simple Recipe:

-        ½ cup of quinoa, cooked as per packet instructions
-        1 carrot, zoodled
-        1 zucchini, zoodled
-        Small bag of rocket, washed
-        1 spring onion, finely chopped
-        1/2 lime juiced & 2 wedges for serving
-        2 large handfuls of calamari
-        1 birds eye chili, chopped finely
-        Dash of tamari, coconut aminos or Braggs all purpose soy
-        Olive oil for dressing

Calamari Salad 2 .jpg

Simple Method:

1. Season your calamari with olive oil, salt & pepper.
2. Heat chosen oil in a pan (Coconut oil is best for cooking at these high temperatures, but olive oil works fine too).
3. Add calamari to your hot pan, cook until it started to brown! Remove from heat once cooked.
4. Add all salad ingredients & quinoa to a large mixing bowl, add your dressing (lime juice, tamari & olive oil) and using tongs, mix thoroughly.
5. Separate salad mixture into separate bowls, top with the calamari, lime wedge & chili to taste!

Enjoy! #keepitsimpleshani

**DISCLAIMER: These views are my opinion & represent my experiences**

Event // An Abundant Life Book Launch

So often we are stuck behind our screens creating digital magic that we neglect the true magic that comes from face to face connections. I got a great reminder of this recently when I headed out to the 'An Abundant Life' book tour hosted by Soul Sister Circle in Sydney.

It was a beautiful event, the kind that immediately calms away the stresses of the day and makes you focus inward, realising yet again how importance self-care - or soul care - really is. Ezzie Spencer's new book, An Abundant Life is all about embracing the lunar cycle, something that I admittedly knew little about but I left intrigued and absolutely spellbound at the undeniable lunar energy that not only radiated from the room but from Ezzie herself.

We've just welcomed a brand New Moon so it's time to give yourself permission to really dream and feel into your intention for this upcoming cycle. Commit to your intention by vocalising or writing it down, and make a firm commitment to sit with your intention throughout the entire lunar cycle. 

For a bit of guidance on what intention to set at the upcoming New Moon, listen to Ezzie's most recent Podcast or to track the moon through all of it's phases during the lunar cycle, download Ezzie's free 2017 Moon Phases Planner.

Sol+Co_SSC-60.jpg

Photo credits: Sol + Co

How Health & Wellness Has Impacted My Entrepreneurial Journey

By Brit Carmichael

When you start down the path as an entrepreneur, you are sending a loud and clear signal to the universe that says, “Hey, I have a desire inside of me that is burning and I MUST take control and create [insert your desire here] for the world!”

What you might not realize is that YOU are choosing to tap into the personal power that each and every one of us has within. When that fire is activated, you feel like you’re jumping on a rocket ship to the moon with no seat belt! Seriously, the deep burning desire within can be unstoppable without taking a step back to reign it all in.

The entrepreneur mind says: GO! GO! GO! and that’s GREAT when you’re starting a self-made business and your creative juices are flowing and you can’t help but want to keep creating MORE & MORE content/services for your tribe. It can be a never-ending creative spiral. That’s how I KNOW health + wellness play a MAJOR role in being a successful entrepreneur.

Just as we are taking control of our business life, schedule, income, and creative outlet into the world - we MUST take control of our physical + mental well-being. Not only should we take control of our health, but we MUST make it a priority.

“The first wealth is health.” - Ralph Waldo Emerson

When I started my journey to becoming a successful hairstylist (my first shot at entrepreneurship) I stepped on the scale at 200lbs and I was NOT happy about it. I mean, I’m in the beauty biz for crying out loud. Our look = our credibility. Right?

I walked out of beauty school knowing it was NOT in the cards for me to work under anyone else, so I stepped straight into renting my own salon suite. By taking serious action + a huge leap of faith I began my entrepreneurial journey. As I began to realize the personal power I was cultivating in myself by following my heart, I started to notice that all the other “challenges or problems” I had were up to me to solve. Responsibility.

It takes that SAME kind of confidence + courage you have taken to run your own business and create your dream life to master ANYTHING else in life.

“You can’t master your situations, but you can master yourself.” - Brittney Carmichael

I knew if I had the guts to say NO to “the man” and work for myself, I must be able to take charge in other areas of my life. Right? Totally.

Thus began my inward journey of creating healthy habits in my lifestyle. I started with reevaluating where my time went during the 24 hours we are ALL given. I mean in the beginning, it was EAT - SLEEP & BREATHE how to build a successful biz! (You know what I’m talking about!!) Never was there a thought of “Oh hey, how do I feel today?” Check in with yourself. Start each day off with a little YOU time and start creating healthy habits that lead you to a life you love. Balance is the key to all things in life and balance is created by repetition.

It didn’t happen overnight, but by taking small steps each day + clarity of what actions were serving my highest good, I was able to shed 70lbs!! Knowing that you can take control of your internal states, habits, and actions is powerful (think Dorothy + sparkly red shoes!) You have the power to choose anything you want for yourself. It’s a matter of DECIDING what’s most important for you and your success.

Here is a simple 4 step take care of YOU formula to kickstart your day off with good vibes + success that I’ve adopted from Noah Kagan.

G - Gratitude
E - Exercise
B - Breakfast
Y - You

1. Start each morning with a grateful heart. List 10+ things that you feel most grateful for each day followed by any other journaling you might want to get out of your mind and onto paper.

2. Move your body!! Get your energy flowing. Bless the beautiful vehicle you were given by showing it a little love. Do some yoga, go for a walk outside, run, lift weights, play with your dog, stretch, or do cartwheels like a crazy kid. (Trust me on the last one!)

3. Eat Clean. I cringe when I hear fast-paced ‘preneurs say they don’t eat breakfast. Your body needs fuel. Preferably whole, healthy,  plant-based fuel to really give your body the boost of energy it needs to accomplish everything you’re dreaming of. Try a green juice. A piece of fruit + nuts. Drink a protein shake or have a smoothie. For a fuller meal try a little quinoa oatmeal.

4. You time. You DESERVE it. Remember, the more you have - the more you have to give. My me time includes various activities (depending on what my soul needs that day - remember to CHECK IN WITH YOURSELF) Try 15 minutes of meditation. Go outside. Call a friend to catch up. Go shopping. :) Whatever it is YOU need most to bring bliss into your life. Do that.

I know you already have the passion + drive that it takes to create amazing things. You wouldn’t jump off the entrepreneur deep end (head first) if you didn’t have what it takes! Just as you use clarity + choice in creating your dream biz life, you can apply these same principles in your daily life so you can thrive inside & out!

I’m Brit and I’m a trailblazing lightworker with a mission to inspire + empower badass females to live a life you love + shine from the inside. I’m like the truth-telling bestie you’ve always wanted.

I embody a unique method of combining intuitive awareness & compassionate honesty with spiritual truths + techniques to help you break free of fear + discover your deepest desires. I’m on a mission to give females permission to give themselves permission to live their BEST LIFE! Stop waiting - it’s yours to create! Let's connect on Facebook, Instagram or Twitter! xo

Photo credit: Pink Fly Photography

3 Tips to Preserve Your Most Valuable Business Asset

By Laura Kalister

It’s Saturday morning. Your family is still asleep and you know you have a good hour before anyone wakes up. How do you spend the time?

A) Check email

B) Finish your latest project

C) Enjoy a cup of tea

D) Workout

If you chose A or B you are not alone. Being an entrepreneur is hard, especially when it comes to self-preservation. It’s easy to lose ourselves in our business when we are the boss, and success rides on our results. Add in the other hats we wear – mom, wife, partner, daughter, friend – it can be hard to carve out “ME” time.

Self-preservation can even come off as selfish, right? And sometimes it might even feel like we don’t have a choice – we go to the bottom of the list.

Unfortunately, I learned the hard way that when we don’t carve out time for self-preservation, we risk burnout, illness or other health issues, including depression. I would also offer that as entrepreneurs, we have an excellent opportunity to create a self-preservation model that is as individual as we are.

Prior to becoming an entrepreneur, I worked in corporate management, where long hours and intensity were expected. Despite the red flags going on in my head, I chose to ignore them, determined to be successful.  Only a few months in to my last job I became concerned about the toll it was taking on my mind and body. So I did the only thing I knew to cope. I turned to food as my form of self-care to numb out the stress of the day. I would overeat whenever possible, disconnecting from my body to keep pushing myself. Each night after 2-3 hours of “catching up” I crashed, exhausted and physically uncomfortable. Rinse and Repeat.

Do you see a theme here? It didn’t matter if I liked what I was doing. I was miserable because every waking moment was about my job. I was so afraid of failing that I ignored every signal from my body. More hours gave a false sense that I was that much closer to catching up…hamster on a wheel.

I gained over 80 pounds that year. I went from an outgoing woman who took really good care of herself to an isolated, depressed person just surviving. I was trying to pour from an empty vessel and nothing was coming out.

The intensity was part of the organization’s culture so I had a choice to take it or leave it. I was seriously worried about the weight gain was affecting my emotional and physical health.

After a disastrous “vacation” where I spent most of the time working and being a bitch to my family, I finally paid attention to myself and made the decision to resign. I took a break, redefined my priorities and made a commitment I would never erase myself again.

I offer this as a cautionary tale because now, on the other side as an entrepreneur, I can easily see how this could happen again. Our business and personal life often meld together and before you know it, we aren’t turning off the electronics and our “ME” time is pushed aside for time to catch up. We promise we’ll take care of ourselves later. Yeah, right.

Here’s the truth, though. I’ve learned that when I take care of my body, mind and spirit, I am actually a better business owner and provide a better service to my clients. I have the stamina to put on my other hats when the work is done. Self-preservation has become one of the necessary tools for me to be a successful entrepreneur. Self-preservation is now something I want to do, not must do.

Here are three key strategies, which still help keep me honest and tuned in:

Schedule it in ink

My standard lines used to be “I’ll do it tomorrow” or “I’m just too busy”, but I wouldn’t use these excuses to stand up a client so I began practicing the thought 'I am worth the time to take care of myself'. P.S. – notice I said practice…it takes time. But, what you practice is what you get good at.

Now, my self-preservation activities are scheduled, in ink, like any other appointment. Of course there are days I would rather put it off, but I always feel better when I’ve kept my commitment to myself. It is non-negotiable time and it is easier to show up knowing I have my own back.

Be willing to suck at it

Since my previous idea of self-preservation was a fast food binge, I knew the transition to making it a priority would not be easy. When I decided to take the first step I expected to suck at it. It felt weird and uncomfortable – I seriously had no idea what to do with myself other than eat. I got comfortable being uncomfortable and when I believe I was being selfish, I considered the perspective that taking care of myself was really a gift to others. Then I made a list of activities that recharged me, no matter how small and started actively doing them, whether I sucked at it or not. With more practice, sucking wasn’t such a factor.

Watch for Red Flag Warnings

With self-preservation a priority, I had to get real with myself. This meant telling myself the truths that could easily send me down the wrong road. I came up with a list of Red Flag Warnings, which are clues when I’ve made a detour. Here are a few examples of mine:

  • Two weeks without any exercise
  • No current book for pleasure
  • Eating out more than 3 times in a week (excluding vacation)
  • Isolating, napping more than normal

When I trip over one of these triggers today, I know it is time to spend some time regrouping with myself and paying attention. It has served me so well to catch myself early and I can get back to my preferred route much quicker.

Today, I rely on my self-preservation list. I decide at night what will work for the next day, depending upon my schedule. For example, I may take a 20 min break from writing and read. Or, if I am in between events, I will do a short meditation using a phone app in my car. Weekends when things are crazy and my family is home, I take refuge in my adult coloring books or a relaxing yoga class.

Finding the right self-care plan for you takes experimentation and may change depending upon changing schedules and evolving business commitments. I know, however, without a doubt, choosing the time to preserve your mind, body and spirit is the most valuable thing you can do for yourself, others and your business.

Laura is a Certified Weight Coach and self-professed “Shame Slayer” for emotional overeaters. As the owner of LK Weight Coaching Laura teaches women to find freedom around food, bringing wisdom and experience from her own journey. Laura’s passion is to show women that food is not the enemy and listening to the innate wisdom of our bodies provides us all the answers we will ever need. Find her on Facebook.

Link Love // The Friday Files

Feeling full of thoughts today and few words – does that happen to you too? As bloggers and entrepreneurs we so often consume and create that sometimes it helps to just slow down and be still. To think rather than write, to observe rather than pin or post or update.

This weekend I’ll be back in creation mode as we fully prep for our Digital Bravery E-course launch happening on the 13 June – it’s been a flurry of excitement at Blog Society HQ as we get ready to welcome another round of students from around the world and look to kick start those business dreams that may have fallen silent since our new years resolutions slipped away. So I encourage all of you to sit quietly, to think about where you are today, how you want to feel and see if you have dreams yet realized or goals not yet chased. It’s not too late to make them happen…happy weekend everyone. xx

  • Not where you wanted to be this June? This will help you get unstuck.
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  • The balancing act of working full time AND running a business – hands up if you relate?
  • Meal in a bowl? Now this is a culinary trend I can follow.
  • A good re-brand feels like a fresh clean start – this one is tops (and pretty daring!)