Healthy Snacks for Women on the Go

Eating well is extremely important to fuel your mind and body and ensure you feel great from the inside-out. A nutritious diet encourages brain growth and works as an energiser. If you are a busy woman on the go and want to maximise your potential, try supplementing your diet with healthy snacks. Here are a few of my favourite snacks for inspiration!

Vege Sticks and Hummus
The classic health snack! Hummus us a simple, delicious way to spice up raw vegetables. Chop some carrots, celery or broccoli into pieces and dip in a hummus of your choice – I personally love butternut hummus and beetroot hummus.

Raw Energy Balls
There’s a reason raw energy balls have become such a popular snack among foodies – they’re tasty and easy to throw in your daily bag. Try Tom & Luke’s balls for some scrumptious flavours like Mint Chocolate and Salted Caramel – you’ll feel like you’re eating a treat but they’re all natural!

Berry Mix
It’s hard to beat berries for a sweet, fresh snack. Berries are high in antioxidants that help keep your brain sharp and contain a number of vitamins. I love a mix of raspberries and blueberries, but blackberries are great if you’re looking for a little more tartness.

Avocado and Tomato Crackers
Wholegrains are an important component of your diet, so snacking on some crackers made with wholemeal flour and grains is a great idea. Slather them in avo, add a slice of tomato and some cracked pepper and you’re good to go!

Seed and Nut Medley
Last but not least is the much-loved nut mix. Nuts and seeds are a fantastic way to add protein, good fats and nutrients to your diet – plus they taste great! Mix together some cashews, almonds, walnuts, pumpkin seeds and chia seeds for a healthy and filling snack.



Six Super Spices to Add to your Diet

Time to spice up your life, ladies! I’m always interested in finding new, natural ways to improve my health. Having done some research, I’ve found six ‘super spices’ that have amazing health benefits and provide tasty additions to your meal plan. These spices are easy to incorporate into your daily diet and will have you feeling and looking fabulous in no time.


Cayenne Pepper

cayenne pepper

Image Source: weightless

If you love spicy food you’ll be pleased to know that cayenne pepper is one beneficial spice. Cayenne pepper contains capsaicin, which aids weight loss by enhancing fat burning and reducing appetite. It also has strong cleansing properties and helps soothe the digestive system.

How to Use It: add half a teaspoon of cayenne pepper (or a whole one if you dare) to your dinner each night. You won’t notice the difference in taste too much, but your body will certainly feel a change.



Image Source: Soren Dreier

This yellow spice has a ton of amazing qualities. Tumeric contains the compound curcumin, which is a strong antioxidant and anti-inflammatory. Turmeric aids in the treatment of arthritis, calms the digestive system and can improve brain function. On top of all that, it has an anti-cancer component.

How to Use It: I have a glass of warm water with one teaspoon of tumeric and a squeezed lemon every morning. It’s quick to make, doesn’t taste terrible and is packed full of goodness!




Image Source: Organic Authority

Cinnamon contains antioxidant and antiseptic properties that cleanse the body of harmful bacteria. It has strong anti-inflammatory properties and has been proven to aid cholesterol and reduce risk factors for heart disease and diabetes. If that’s not enough, cinnamon boosts the metabolism and regulates blood sugar levels, aiding in weight loss.

How to Use It: Eating just half a teaspoon of cinnamon daily can have enormous health benefits. Add it to your morning muesli, hot chocolate or smoothie. It’s also a delicious addition to muffins and cakes. Yum!



Image Source: Spiceography

Cumin seeds are anti-inflammatory and antioxidant. They aid digestion and provide vital minerals including phosphorus, thiamine and potassium. Cumin also improves bone strength and eyesight, and lowers blood pressure. It helps manage the heart rate and has anti-cancer properties. Even better, it reduces appetite and boosts the metabolism, increasing weight loss.

How to Use It: add a teaspoon of cumin to hotpots like soup or stew. Sprinkle it over nachos, burritos and potato and mix it into hummus as a healthy snack.



Ginger is a delicious spice which can easily be added to your diet. Like many of our other ‘super spices’, ginger has powerful anti-inflammatory properties. It can be used as a treatment for nausea and as a natural form of pain relief.

How to Use It: I love adding ginger to smoothies and juices. Combine a teaspoon with beetroot, banana and sunflower seeds for a scrumptious mid-morning drink.




Image Source: Love from the Land

Cardamom has many health benefits, from decreasing blood pressure to boosting the metabolism. It contains many essential vitamins and minerals, including vitamin C, potassium and niacin. It also has helps digestion and increases circulation.

How to Use It: cardamom has a more mild flavour than other spices, so is great for adding to smoothies, biscuits, muesli and porridge along with cinnamon.



Fat Burning Foods


Regular exercise and a good diet are essential to maintaining a healthy weight. Thankfully, there are several foods out there which help you burn fat at an increased rate. Try to incorporate the following foods into your meals to help burn more calories. You’ll be feeling and looking fabulous before you know it!


Go Nuts!

Nuts are the perfect snack food. They contain fibre, protein and fats that are good for the heart. The protein content helps suppress appetite, meaning just a handful of these little treats will keep the hunger at bay between meals. Avoid salted nuts, as too much sodium can increase blood pressure. Almonds are a great starting point.


Wholesome Wholegrains

While some people warn against eating carbs, moderate wholegrain consumption actually helps your body burn fat. Your body burns twice as many calories breaking down whole foods than processed foods. On top of that, wholegrains contain a lot of fibre which will keep you full for hours, reducing snacking. Quinoa, wholegrain rice and oatmeal are all fantastic additions to your diet.


Green Tea

Green tea has a ton of benefits. Most importantly, it’s rich in antioxidants which speeds up metabolism and enhances calorie burning. I’m a big green tea drinker and can assure you that you do feel results! Be careful when buying bottled tea, as many have high sugar rates.


Beans and Legumes

Beans aid muscle growth and fat burning, and help regulate digestion and blood sugar levels. They have low calories and are packed with protein and fibre, helping to curb hunger. Try to swap meat for beans one dinner a week to lower your saturated fat intake, and add them to soups during winter.



Despite the hard rap that eggs have previously received, they’re a great source of protein which is excellent at burning fat. Your body actually burns more calories digesting protein than carbs or fat. Start the day with a poached egg on wholegrain toast to reduce cravings and give you energy for the day ahead. Remember to check with your doctor if you have a high cholesterol.


Eat Your Greens

Spinach, broccoli, kale and other green veges not only contain a heap of vitamins and minerals but are loaded with fibre and have very few calories. They also help clear toxins from the body. Try to incorporate green veges into your diet twice a day – it’s easier than you think with juices, salads, soups and side dishes all easily containing greens.


Lean Meats and Fish

Meat has a lot of protein in it, so keeps you full longer. Red meats contains iron and essential fatty acids, but can be high in fat so be careful on the cuts you select, and trim excess fat. Skinless chicken breast is a good option, while fish is great as its low in fat and high in protein.



Who doesn’t love avocados? As well as containing a host of monounsaturated fats which are great for the heart, avocados have a high fibre content. This keeps you full longer and reduces snacking. Bonus: they’re delicious!


Looking After Your Body This Summer

Pretty surfer girl at the beach holding up her surfbard

We are so lucky in New Zealand to have long, hot and completely beautiful summers. The festive season means days at the beach, outdoor activities and wines with your girlfriends in the garden. It’s easy to forget that our body needs extra attention during the summer months, but it is so important for your wellbeing and health! I always make sure I treat the following points with the utmost care, so I can have fun in the sun without having to worry.


As obvious as it may seem, it needs stressing – especially in New Zealand with our high UV rays, taking extra suncare precautions is a must. Wear a hat and sunglasses, and cover up when possible – komonos and other light, breezy items are great for concealing skin without adding warmth. Now is your chance to wear that new felt hat you purchased and don your favourite pair of designer sunnies. This won’t quite be enough, however. It might feel unpleasant on your skin and make you look shiny, but sunscreen is not debatable. Just think of what you’ll look like in ten or twenty years’ time – you don’t want your skin to be leathery, dry or any more wrinkly than necessary! I opt for a non-greasy, lightweight suncream with high SPF, like Neutrogena’s Ultra-Sheer Dry-Touch Broad Spectrum.


Your diet shouldn’t change greatly regardless of the season (though it most likely does), aside from the appearance and disappearance of various vegetables and fruits. You should consistently eat three meals a day plus morning and afternoon tea, each with a similar amount of nutrients, proteins and carbohydrates. Incorporate the different, seasonal ingredients available into your meals where possible to keep things fresh and interesting. Since cold temperatures are no longer present, swap the stews and soups for salads and stir fry, and have smoothies or muesli for breakfast rather than hot options like bacon and eggs.


It is super easy for hair to become dry and under-nourished with the intense heat brought on by summer. Make sure you continue to wash and condition it regularly, and get hydrating treatments at least once or twice a fortnight. I use Pureology products because they are 100% vegan, and sulphate and paraben free. Always check the ingredients of the products you put on your body – a good rule of thumb is: if you can’t eat it, don’t put it on your skin! Also, try and avoid using hot tools like straighteners or curling irons as much, as these damage and dry out your hair. 


Even with a healthy, nutritious diet there are always supplements that your body misses out on. For an extra boost in energy and to aid the health of your skin and body, I suggest taking supplements. These are quick and easy to incorporate into your daily routine so perfect for people constantly on the go like myself. For years now I have been using Xtendlife’s Kiwi Cleanse, Omega 3/DHA Fish Oil and Total Balance Women’s Premium tablets. The results I experience are phenomenal – I sleep better, and feel more alert and energetic. My body functions as it should and I look and feel younger. As well as these, I now religiously take Xtendlife’s Zupafood for SKIN. Completely natural, this is my number one product ever – I cannot recommend it enough for feeling wonderful inside out. Shop it here. Xtendlife

Hydration, Hydration

My last point is certainly not the least important. I’ve talked about dry hair, but now need to mention dehydrated skin and bodies. If you don’t give yourself enough hydration during those hot summer days you will seriously feel the effects – aside from feeling lethargic and irritable, lack of hydration increases the risk of high blood pressure and can make your skin look sunken and unhealthy. To keep things good on the inside, drink lots of water. This has been drilled into all of us since we were kids, but only because it is so crucial to your health. If you really need a change from water, drink some green tea which is full of antioxidants. In terms of your skin, you need to moisturise, moisturise, moisturise. Don’t slack off on your beauty routine – cleanse, tone and moisturise morning and night, and exfoliate one or two times a week. As well as this, make sure you use a body lotion to keep the rest of your skin fresh and healthy. I use Xtendlife for all my skincare needs because their products are paraben, allergen and fragrance free and have noticeably lasting effects. 

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