Wonders Of Tumeric

Turmeric is highly regarded in many Eastern cultures and is pivotal ingredient in Ayurveda medicine.

Turmeric has recently gathered momentum in popularity in western cultures, even though in the 13th century, it was introduced into Europe by Arab traders.

In Medieval England, turmeric was regarded as the ‘Indian saffron’.

The Major Health Benefits Of Turmeric

1.    Brain health and memory

Turmeric improves the oxygen intake of the brain and improves its functionality by increasing the uptake of hormones such as serotonin and melanin.

2.    Skin and Aging

The antibacterial properties contained within turmeric help to deal blemishes and acne as well as reducing redness and skin irritation.

3.    Reduces inflammation and pain

According to research, curcumin, which is the active ingredient in turmeric is a more powerful anti-inflammatory agent than most of the ‘high street’ pain killers.

4.    Depression

Worldwide studies have shown that turmeric is as effective as Prozac in treating depression, without the side effects.

5.    Diabetes

Turmeric lowers blood glucose levels and reduces insulin resistance. It acts as an antioxidant reducing the risk of plaque build up in arteries.

6.    Cancer

By boosting antioxidant levels and your body’s immune system, it’s been known to stop cancer cell growth. Turmeric improves the mitochondrial function at a cellular level.

7.    Anti-Inflammatory

Due to the anti-inflammatory properties of turmeric, it is great for dealing with rheumatoid arthritis and other inflammatory diseases.

Happy Chocolate Day

Ahh yes, Happy Valentines Day.

As long as I can remember they’ve always seems to be about roses, chocolates and spending time with your loved one.

Hmm, I’m into being grateful and appreciative for my husband every day of the year, rather than just on one day, but hey that’s just me.

Anyway, if you’re looking to give, share or just eat some amazing healthy chocolates on your own. Then I’ve got the perfect recipe for you.


Chocolate Caramel Cups

Ingredients - Caramel Filling

1 cup of cashews (soaked for a 2 hrs)

1/4 cup medjool dates (soaked)

1 tbs tahini

1/2 cup of liquified coconut oil

1/4 cup of water saved from the soaked dates


Ingredients – Chocolate

1/2 cup cacao powder

1/2 cup coconut oil

Maple syrup or coconut syrup to taste (dependant on how sweet you like your chocolate)

Pinch of salt



1. Blitz all the caramel filling ingredients together in a Nutribullet, blender or food processor

2. Divide the mixture out into your paper cases placed on a baking tray

3. Stick the tray in the freezer allowing the caramel mixture to set

4. Add all the chocolate ingredients into a small pan and hit gradually on the stove, stirring the mixture occassionally.

5. Remove the baking tray from the freezer

6. Top the chocolate mixture on top of the caramel mixure

7. Swirl the mixture together if you like, or you can just leave it in 2 layers

8. Place back in the freezer to set

9. Remove from the freezer just before serving

10. ENJOY :)

To Carb Up Or Not To Carb Up

There always seems to be talk in the press about the ‘new fad’ diet….. whether it’s counting calories or eliminating certain food groups.

You’re left wondering who and what to believe.

You know what though, just keep it simple and LEARN TO LISTEN TO YOUR OWN BODY, as YOU know YOU better than anyone else. Start to see food as ‘fuel’ for your body instead, and ask yourself….

Is the food on your plate going to nourish you or not?

That’s it really, just keep it simple by eating ‘real whole food’.

In this initial process of ‘tuning in’ to your body and understanding what it actually needs, sometimes we can be pulled off into a different direction, by our bodies current addictions to certain food groups.

e.g.  morning coffee fix, alcohol, believing that bread and pasta will ‘fill’ us up, sweet after every meal.

Sometimes in this instant, it is better to eliminate food groups and start a fresh with a clean slate. By doing this it’s easier to understand your body as well as seeing if you’re intolerant to certain food groups.

So start with eliminating all processed food, gluten, diary and sugar from your diet. By doing so you will be removing your addictions to certain food groups and begin to have more energy throughout your day.

Do I need to carb up?

In running circles it’s still common practice to ‘carb up’ the night before a long run or major race.

If when you listen to your body, you feel it needs carbs, ensure that they are organic whole foods – e.g. brown rice, quinoa, fruit and legumes as opposed to carbs that are made from white flour, refined sugar, high fructose corn syrup and white rice

As an example when I was training for my marathons, I omitted pasta and replaced it with brown rice and felt much lighter when I ran.

There are many marathoners that still ‘carb up’ on pasta and pizza the night before a race, as there are marathoners that run mainly fuelled on a paleo food – Dean Karnazes as an example.

So that said, be your own judge of what’s best to eat for you.

If you are looking to reduce your ‘bad’ carb intake during the day, below are some suggestions.

  1. Wheat bread – swap to ‘paleo’ bread made with almond meal
  2. Soft drinks and juice – swap to water, kefir or herbal teas
  3. Pasta and white rice – swap to cauliflower rice or zucchini noodles
  4. Pre-packaged/bottle sauces – swap to homemade sauces
  5. Chips, crackers and biscuits – swap to nuts and seeds, ideally activate them, as that adds digestion more.

Be prepared with making some simple snacks for work

Here are some snacks that you can easily prepare to eat at work. They are guaranteed to keep the chocolate, chips and soft drinks cravings away.

-       Nuts and seeds

-       Bliss balls

-       Hard boiled eggs

-       Fruit

-       Raw vegetable strips and homemade hummus or gucamole

For more healthy snack recipes - Healthy Meals For Runners

It’s Just Another Day Or Is It?

Picture this, you wake up, meditate, go for a walk on the beach and on your walk back home past the cafes, you notice the time, yep it’s pretty much the same time you pass the cafes, and see the same people sitting at the same tables, with the same coffee reading today’s newspaper.

And I think to myself what was different from yesterday?

Is it Groundhog Day?

Is it just another day?

What changed?

It gave me a flashback of when I used to commute on the train in the UK, and I would get the same time train, get on the same carriage and sit in the same seat……and watched the same people board the train and sit in their same seats every morning. One time I sat in a different seat ‘someone else’s’ for a bit of fun, before they boarded the train…. boy did that rock the boat.

You see as people we are all creatures of habit…. Yep you are too.

Yep you might buck and scream and say no not me, you don’t understand, I’m different, I’m an individual, I do what I want each day, I don’t fit in with the norm….. Maybe….

And yet you still have your habits throughout your day, take a look and see how you go about your day, was it different from yesterday?

So here’s the thing…..

Agreed the example above was just a small section of the day, and it’s not just about going to a cafe at the same time every morning and reading the paper with a cuppa, or commuting to work and sitting in the same seat everyday.

This is an example of how habitual as humans we are and then we carry that forward to the rest of our day with how we treat our partners, family and co-workers, the work we do, our finances, how we spend our time.

Agreed we all have habits.

Is it true for you to, take a look at your day?

Check in and ask yourself the following

-       Are they supporting you or not?

-       Are they moving you closer to achieving your goals?

-       Are they moving you closer to where you want to be?

If they are, then great if not……

Let’s look at it another way

Are you 1/12th of the way there yet? 

What I mean by that is that we’re pretty much at the end of January, and you’re not getting January 2016 back again.

So thinking about the goals that you set at the start of the year, how are you going, are you kickin’ butt with them, or have you let your life take you in another direction, and instead you’re putting the demands of others before yourself and YOUR life.

What’s more important to you?

There’s no right or wrong here. Just be honest with yourself and what you truly want in your soul.

Every single moment of the day we have an opportunity to choose our thoughts, our actions and our results. What are you choosing?

So if you want to make it happen and start afresh in February with your goals, then come and join me in my FREE 21 Day ‘Make It Happen Challenge’

We can do this together.

And remember

Wish It … Dream It… Do It!

Sue xo

Do You Let Fear Stop You?

Have you ever been going about your day, making great progress towards your goals, then all of a sudden out of the blue, it seems, FEAR takes a strike and seems to paralyse you in your tracks…..

Now what, turn back and run away from the obstacle…….

OR keep going and plough through.

Check out this video, and see how Rocket Scientist, Olympia LePoint, went from failing at school, disfigured face, living in poverty to living her dream of becoming a rocket scientist, overcoming many challenging obstacles along the way.

Her top 3 tips of overcoming fear

1. Name and reject your fear

2. Reprogram your fear with different thoughts

3. Take action in the opposite direction of your fear


Bringing Yourself Back To Now

Quite often it’s easy during the day to find yourself slip into your old thought patterns and emotions of the past, rerunning events and stories in your mind …. your should haves, could haves and would haves.

Or you might run stories in your mind of ‘what if’ scenarios in the future, getting yourself anxious and overwhelmed of what might happen in the future.

Well let’s remember that you’re NOT in the past now and you’re certainly NOT in the future yet.

So let’s keep it simple and bring it back to the now.

Watch the video below to find out 2 simple ways to bring you back in the moment on a daily basis. This will enable you to connect your mind and body, be guided by your intuition, making decisions from your heart moment to moment.

If you’re interested in simplifying your life further and want more top tips on running well, eating well and being well then click here. 

The Magic Happens Outside Your Comfort Zone

Picture this….. It’s 5.30am on a Sunday, you’ve woken up naturally to the sound of the dawn chorus, meditated and now you have your runners laced up, ready to set off for a run.

That was me this morning …. ‘Are you crazy!’ part of me was saying……’what happened to the Sunday lie in, like ‘normal people’ cos hey it’s not as if you’re training for anything….’

But here’s the thing, it gets crazy hot in Queensland if you exercise later in the day, and I love nothing more than finishing my exercise by 8am in the morning feeling energised with the whole day ahead of me still.

Are you the same?

My intention was only to run about 10km (5km out and back from home) as I felt I was still ‘building up’ the mileage back in my legs, after an extended break last year.

So I set off after I drank a glass of water.

On passing the 5km mark, I made the decision to carry on going as I was feeling OK and the ocean views along the coastal path were stunning.

However as the temperature rose I started to get thirsty with no water fountains in sight, I wished I had turned back earlier. But decided to push on to the next town as I reckoned I was only about 2km from it and could get a drink there.

Yep you guessed it, it was further than I thought and at this point I was close to 9km…. and still had to get back.

And here’s the thing I learnt from this run, as the magic happens when you step outside your comfort zone.

- Where there’s a will, there’s always a way

- I discovered where the water fountains are in the next town, to coordinate water breaks on my next run

- I discovered an awesome new cafe to come back to for brekkie next week. (the waiter gave me 2 glasses of water)

- I completed 19km before breakfast with only drinking 3 glasses of water (crazy – yep maybe, worth it – you betcha)

- You can ALWAYS run another 5km

- Spectacular scenery on my run, watching the sun rise over the ocean kept me going

- Break up the run back with walking breaks

- It’s amazing what you can achieve when you put your mind to it

So wherever you are in your life and your running, I encourage you today to step outside the ‘norm’ and your comfort zone, and watch the magic unfold in your life.

I’m sure you’ll be amazed at what you tackle and achieve today outside your comfort zone. Give it a go.

And remember

Wish It … Dream It … Do It!

Sue xo

P.S. If you want support in achieving your goals – check out the FREE 21 Day ”Make it Happen Challenge” here

For Things To Change You Must Change

For things to change How often do you hear others complain about their life….. not happy with their job, relationship, financial situation, social life, friends etc etc.

You might have caught yourself doing this at some point in your life.

Here’s the thing though we all have choices in life, and as Jim Rohn says it so eloquently – for things to change you must change.

Now that might sound like a fine idea until your mind pipes up with a list of excuses ……

You don’t understand…. I can’t, I don’t have the money, I’m not smart enough, I’m not old enough, I have to stay in this job to pay the mortgage, I’ve never been a runner, I’m too fat, I have high blood pressure, I don’t have the time, It’s raining outside …….. Blah Blah Blah WHATEVER.

Really, how bad do you REALLY want it, this thing, your new life you’ve dreamed of, your intentions and goals.

If you don’t like your job – CHANGE IT

If you don’t like your financial situation – CHANGE IT

If you don’t like your social life – CHANGE IT

If you don’t like your house – CHANGE IT

You’re not a tree, you CAN move on.

Everyone has life events in our lifes – good, bad and ugly. That’s just how it is the golden tapestry of life. But are they really “good, bad and ugly”.

Our lives are mostly effected by the way we ‘think are lives are’ rather than actually how they are.

For example – 2 women could get divorced, one ends up bitter and twisted still holding onto the image of her husband cheating on her, builds up a hatred for all men believing that they are all cheating bastards and ends up alone, depressed for the rest of her life. The other woman saw her husbands infidelity as a blessing, as a sign that her marriage wasn’t working. She moved interstate, followed her passion as a musician, started a new life with a new supportive circle of friends and found a new love.

Everyone in every moment of the day has a choice, and it’s the decisions we make moment to moment that help us to create our future.

It’s always your choice.

If you think the same way, act the same way, you will get the same results that you’ve got in the past and which have lead you to where you are now. Is this where you want to stay?

OR if you think differently, act differently you will get a different result.

So the smarter question to ask yourself daily is ……

‘Who do I need to BECOME to be, do, have XYZ in my life?’ (Fill in the XYZ for your particular scenario.)

Then on a daily basis, work on BECOMING that person.

Start small, build momentum, celebrate your wins along the way and enjoy the journey of putting one foot in front of the other, growing more and more into your greatness.

And remember

Wish It … Dream It … Do It!

Sue xo

P.S. If you want support in achieving your goals – check out the FREE 21 Day ”Make it Happen Challenge” here

What’s Going to Be Different This Year?

2016 Wish ItAs the clocks tick on, and another year has been and gone, there is always a lot of focus on New Year’s Resolutions.

Whether you love them, or hate them.

Achieve your goals each year, or drop off the wagon within a couple of months, maybe even weeks or days.

But I hear you cry ‘this year is my year, I’ve set myself up…..it’s got to get better.’

OK, then answer me this

What’s going to be different this year?

- How are you going to support yourself when ‘life gets in the way’?

- How committed are you?

- Are these goals that you set really yours, or someone elses?

What I mean by that is, if you have a look back over the last few years do you have a common theme each January – to give up alcohol, lose weight, buy a sports car, new home, earn certain amount of money, find your life partner ………. whatever, fill in the blanks for you.

And somehow January rolls by again, and the same goals are on your list in January.

Really, what happened.

I know I’ve caught myself in this boat many times, until I discovered the following to help me with the change and to stay on track.

1. Believe you can

If you only do one of these 7 steps, then this is the big one.

Our own self belief and our daily thoughts are critical to our success or failure.

Henry Ford said it so perfectly, ‘whether you think you can or you can’t you’re right’

So foster some positive belief and thoughts and be your own cheerleader.

2. Take baby steps

Break it down. What’s one thing you can do today towards your goal?

3. Keep it simple

Simplicity is definitely my word for 2016. In a nutshell – stop overthinking things, analysing everything, get out of your own way, and just do daily simple baby steps towards your goals.

4. Be consistent

When I look back on my past goals, comparing the ones that worked to the ones that didn’t, especially my running goals, it would be the consistent weekly runs, nutrition, adequate rest etc etc that kept me going in the direction of achieving my goals.

Even on days I didn’t feel like it, I did it anyway, because I had committed to myself.

5. Connect with others

Is there someone you can achieve the goal with or a physical/online community group that can support you towards your goal cheering you on from the sidelines.

6. Have fun

Life is supposed to be fun, so add some enjoyment into your life on a daily basis.

7. Celebrate every small success

Why hold off on celebrating until you achieve your ‘big goal’. Life is supposed to be fun, so break into a ‘happy dance’, have some fun whilst celebrating the small milestones along the way.

That way you’re letting yourself know that you’re doing a ‘good job’, you’re on track and you’re heading in the right direction.


So whatever you set in 2016 and intend to make happen, be kind to yourself, keep on going and believe in yourself.

And if you want more help on making this year the best ever – click here for a free resource

And remember

Wish It … Dream It … Do It

Sue xo