wellness

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.

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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

The 5 Stages of Reinvention

By Natasha Vanzetti

I made a statement the other day that I was the Queen of Reinvention! It surprised me that I said it so matter of factly, but then I realised that I was. I have reinvented myself many times over the years, in business and in life.

Although evolution is a natural part of life we can often buck against it. We can feel insecure in the unknown and unsure about what’s ahead.

Rather than fret about your next phase of reinvention, I want you to embrace it. Know that without it you can’t grow. Without it you’ll get very bored very quickly.

Knowing that there are stages we all go through during our reinvention can put our minds at rest a little. I know when I share this with my clients and audience they love to identify which stage they’re in and what’s coming up next.

Reinvention can be a small step or a massive leap, but I’ve found these stages are always the same.

At some stage you will get to that point where you start to reinvent yourself in a way that finally feels right to you.

1. Realisation

The first stage of reinvention is the realisation that where you are is no longer where you want to be. This can be a big one and a little scary, but it really is a vital part of your journey.

Quite often we’ll go through life and we’re quite happy with the situation we’re in. But then something shifts, something within us changes and we realise we need to change direction.

We want more, but we don’t know why. This can come along in a slow burn where you get tiny little nudges that start to get louder the longer you leave them.

Or it may be one particular event that makes you realise it’s time to move on.

Don’t settle for where you are if it’s not where you want to be.

2. Discovery

Now this stage can be really fun and exciting, but also pretty scary and unsettling. This is where you start to figure out what is working in your life and career, and what isn’t. This is a journey and a process, so don’t let the discovery phase put you off.

It can be really hard to answer the ‘what do I really want?’ question. You really need to open your heart and mind to what’s possible and let yourself figure this out.

Often when we realise that our career or business isn’t giving us the joy we want, we can get really stuck trying to work out the logical next step. I stayed stuck in this phase for years, never really knowing where my true value was and which direction to take.

My advice to you here is to ditch the logic, step back and look at 3 things.

  • Your Story – What’s changed for you? How have things shifted? What are some of the common themes that keep popping up for you?
  • Style – How do you prefer to work? When do you feel you’re most creative? What is it you love to do and what is it you never want to do again?
  • Experience – Your credentials, expertise & skills.

Harness your natural gifts, work with what comes naturally to you.

3. Fear & Doubt

Oh my lord! When you start to step away from your comfort zone and really go after what you feel inside is your path to take, it is so freakin’ scary. The fear, doubt and resistance just whacks you in the face. Sometimes it will sneak up on you and disguise itself as something else, other times it’s just blatant.

This is part of the process and also shows you’re on the right path. Think of it this way, if it’s not scaring you, it’s not important to you.

This also shows that you are human, so don’t let it stop you from taking that next step. The fear never goes away, although we can’t let it rule our world and stop us from going after what’s right for us.

Don’t let fear steal your dreams.

4. Action

This next step is a doozy and one we often find plenty of excuses against. But the truth is you have to take action to get past the fear and the doubt. Without action you will get really stuck, frustrated and overwhelmed.  

You might try and figure everything out in your head, but that’s not going to work. You need to figure things out with momentum. Understand that fear and doubt will never leave you, but taking small steps forward will help you manage and overcome the roadblocks that pop up for you along the way.

When I was transitioning into new ideas I always knew the fear was there, I was just really good at calling it other things and making up plenty of excuses. This got me nowhere.

It was only once I started taking action and then assessing with each step what felt right to me and what didn’t that I could find the clarity I needed.

You’ll be surprised at what you learn when stepping into action. I would never have found the work I do now as a Discovery Coach had I tried to figure everything out logically before I started. Taking action, trying new things and saying yes before I thought I was ready have led me to do the work I do now, and I am forever grateful for that.

I believe action inspires clarity and fuels confidence.

5. Coming Home

This is what makes it all worth it. This is the feeling of coming home, of feeling like you’re on the right path. It’s that inner feeling of contentment and relief. It’s a sense of release as you finally start to realise who you really are and what you’re really meant to be doing in the world. You’re happy and you know this is where you’re meant to be.

Coming home doesn’t mean your reinvention journey is over for good. It just means you’ve ventured further along your path and can settle in for a little while, until your next nudge of realisation kicks in.

Live how you want to live. Work how you want to work. Play how you want to play.

These stages of reinvention will have many times over your life. Embrace them and all that they have to offer. You’ll be grateful for the process.

Remember the gold is often found in the detours, so don’t be afraid to step of the path a little and find what’s waiting for you.

Now I’d love to hear which stage you’re currently at and what you’re fearing most. Know that it’s totally OK to be freaking out, or you may be completely thrilled about the journey you’re on. Sharing your stage will help others realise they’re not in this alone.

Natasha Vanzetti lives by the motto “Just because it doesn’t exist doesn’t mean we can’t create it”. As a Discovery Coach™ and Speaker, Natasha helps big-hearted entrepreneurs pin-point their business sweet spot. By using her innate ability to see what people can’t see for themselves, Natasha helps her clients discover where their true value lies and what’s standing in their way. The result – people feel excited & energized by their work, and have the confidence to go after what they truly want.

You can find out more at www.natashavanzetti.com


Why Entrepreneurs Can’t Afford To Ignore Their Brilliant Body

By Dr Shirley Piccarreto

The pressure is on. It always is. You’ve chosen to live with risk. To embrace your own impressive self-imposed deadlines. To get comfortable with being vulnerable.   You have debt, doubt, dreams and desire. You’re a budding entrepreneur and you push, push, push, yourself around the clock. And then some.

Your body protests though. There’s a price to pay embracing this wildly stimulating entrepreneurial life… and it’s not always financial.  Your sleep is restless. Your moods are chaotic and fiercely intense.  Your family protests. Fear drives you at times. Your frequent headaches annoy you and your sex drive has been driven away by the constant attention and focus your business needs.

You have created yourself a mountain of responsibility but, hey it IS your own damn mountain, right? This is good and much to be proud of.  As self-made business folks we do get to manage ourselves.  We choose our days, struggle with our struggles and push on when loss of motivation peaks or despair sets in. Most times alone. Who can we really talk to about our own perceived weakness?

We also ask and expect a lot of ourselves. We desire loads of energy to get our focus on and our websites Marie Forleo perfect. We want to sleep solid but wake up at 3am experiencing Instagram envy. We beat ourselves up and sign up for another shiny webinar. At times we’re drained, anxious and depressed but the show must go on. It has to.

We sit and stress or sometimes we just sit in a daze staring at our blank screen mesmerized. Rapid heart rates accompany us throughout the day. Most being coffee, Coke or anxiety induced. Being a boss entrepreneur can be exhausting or exhilarating. Again, we get to choose. And it’s not just attitude. It’s the action. Your daily health routines or lack there-of are directly affecting your bottom line. Directly affecting your ability to be creative, focused and inspired. To win and win big.

Successful entrepreneurs choose health. Always. They take meticulous care of their precious selves. Their yoga, Zumba, meditation and gym times get marked on the calendar. In ink. Look at Tony Robbins’ indefatigable energy or the dynamic Richard Branson who answers “Being fit and healthy” when asked “what’s the one thing that makes you come alive?”

If we’re going to demand our body continually juggles our crazy mental and business needs, we’re going to need to feed it, nurture it and love it up. Give it more. Treat it better. Honor its life force. Naturally. Here are a few of my favorite ways that help me keep myself in tip, top physical and mental condition and itching to take on my fabulous business every single day.

A few questions for you: Are you often awake from 2:00 – 4:00 a.m.? So awake that you could write that blog or chronicle your expenses? That’s liver time according to your circadian clock and if you are up then, chances are your liver is stressed and overloaded. Are you quick to anger, easily frustrated or lacking patience? Do you have skin eruptions, bad breath or feel groggy every morning? How is this hurting your business or hurting you? Doing a liver cleanse will lift your mood, clear your skin, tighten your focus, balance your chi and help you to sleep solid every night like a very good baby. You’ll also remove tons of toxic overload that can hold you back from being your vibrant self. I cleanse about four-five times a year and every time I travel.

You can also add in some melatonin at night to balance your sleep cycle-3mg should do it. Melatonin peaks at age 8.  Herbal sleep aids like hops, passion flower and valerian are nervines. They feed and calm your business busy brain at night helping you to let the day’s worries fade away until tomorrow. Do you have any light in your room? Any sliver of it goes straight to your pineal gland to wake your body. Checking your phone at night? The blue light of it arouses your nervous system and will keep you awake for horribly long stretches. Discipline yourself and you will be rewarded with a full night’s rest. You’ll wake refreshed, re-energized and quite excited to master your day.

When you’re sick, you are not working on your business. And that’s going to cost you. Getting colds every winter is not “normal”. You can’t cure the cold as the cold is the cure. Your body creates excess mucus to carry out bacteria and viruses. If you cleanse your body of toxins every fall you most likely won’t get sick in the winter. Also, no one can “give you” a flu or cold. It’s your immune system and your responsibility to keep it strong. Ingesting just 75 grams of sugar at a sitting (maybe a soda and a muffin?) will shut down your NK (natural killer) cells for five hours. Connect with an ill person after that little sweet snack and you may indeed “catch” what they have. The sugar needs to go business pro.

You’ve worked months on your website. You’ve designed your logo, chosen your colors, friended the world, set up your Periscope, created on Canva, Tweeted away and invested in Lead Pages…but you still can’t figure it out. Your newsletters are ending up in everyone’s spam, you have money you need sitting in PayPal and it’s taken you four hours to write a simple blog. The days are going. Your anxiety is rising. The pressure cooker of entrepreneurship puts you in survival mode on a daily basis.

This is stress. High stress. Long term stress that burns up your B vitamins, depletes your magnesium and alters your heart rate. Stress constricts your blood vessels, puts you at risk for cancer, distracts you from good sex and can cause you to grind your teeth-which is actually a lack of magnesium. Our adrenal glands fire off cortisone which then shuts down our immune system. When there is too much flight or fight going those adrenal glands become weak and adrenal fatigue sets in. Now our body is ripe for full on panic attacks. No thanks, right?

To cruise through the wild ride of being an entrepreneur, you’re going to need to be your very best vital self to create the success you really want. It’s in your power. It’s all your choice. Eat real food. Meditate. Juice. Get outside. Cleanse your body. Social. Take supplements. Have sex. Travel. Workout. Drink a ton of water. Celebrate. Love your life. Love your loved ones. Love yourself.

Now go create that beautifully successful business…you deserve it!

Dr. Shirley has been helping people all over the world get well naturally for over 30 years now. A Doctor of Naturopathy with a BS in Health and Wellness Counseling, Dr. Shirley empowers and inspires women daily. Her signature program "Fit, Healthy, Lean and Sexy Any Age" A 28-Day Transformation Intensive launches in January 2016. Her book of the same name will be published early 2016 as well. Dr. Shirley lives in New York with her partner of 11 years Mark Donadio. You can find her on Facebook, Instagram, YouTube, and her website