Not-so-Naughty Low-FODMAP Bliss Balls

Low-FODMAP Bliss Balls

From one FODMAP-Foodie to the next, when you find a safe (and delicious) protein ball recipe, ultimately you want to share it with the world!  So a few months back as I was trawling Pinterest for some weekly food-prep goodies I stumbled upon Laiken’s blog everydaysimplehealth and her wonderful FODAMAP-friendly & fructose free bliss balls.

Her balls *chuckle* are filled with good fats, proteins, carbs and are free from dates! Hallelujah!

I truly adore protein bliss balls. Reason being is I am a self-entitled lover of dessert, I believe sweets should come after most meals and I do not feel satisfied this desire. However in reality, dessert after each meal is not ideal for any of the following: Continue reading

Today I am Grateful…

Today I am Grateful for...My Tea RitualI’ve felt quite lost the last few weeks. Clearly, there has been a lack of gratitude and mindfulness happening up in my emotional centre.

Sometimes, it can be hard to see the bright side, really hard. For so long I’ve closed myself off. I had closed myself off from experiencing gratitude, happiness and opportunity.

The funny thing about opportunity is it only comes to those who are ready for it. Heck, they mightn’t think they are ready but the universe won’t deal you cards unless you can handle it.

This all became so clear to me today when out of no where a rush of gratitude came over me. It came in the strangest form and it reignited the fire inside of me. So now I say, bring it opportunity I am ready for you.

Without further ado, today I am grateful for…

  1. The first signs of tea bag diffusion. I can see it now, the hot water, the steam, in goes the tea bag and bliss. That wondrous moment as you watch golden green colours seep from the tea bag and dance with the hot water. I cannot believe the hold my tea making regime had over me today. I felt so content for that moment. 
  2. Getting the best ceramic cup in the office cupboard. I know it’s just a Kmart mug, but its multi-tonal exterior of pale, pastel teal and the soft grey of a nice little rain cloud just make my heart sing. Not to mention it looks hand-made and fits more tea in it than the others. It was my little win for the day.
  3. Finding my fire. That wonderful moment, that I haven’t experienced in so long. That inner sass, the fire and the burning determination to be the best I can be. It’s slowly coming back. The trick I’ve found is not doing it for anyone else, f*** them all and do it for yourself. 

So go forth, seize the day, or even just get out of bed when your first alarm goes off (not the 3rd or 4th time). Each little win is something to be celebrated. 

What was your little win today? 

Love, 

The Nourished Blonde Signature

Low FODMAP Chocolate Hot Cross Buns

Low FODAMP Hot Cross BunsEaster has arrived. And with it, it brings a tonne of unwanted chocolate, calories and for us low-FODMAPers’ a lot of stomach distress. 

So this year, I have taken the traditional recipe and turned it on it’s head with a few simple swaps. And boy-oh-boy have I created a delicious Easter recipe! I can hear your sensitive little bellies singing already! Below I will outline to you exactly how I have made this little treat a lot safer for us malaborbers! Continue reading

Scraping the Barrel: Homemade Almond Butter

Homemade Almond Butter with Roasted Almonds

Eating healthy can be a drag on your bank account, especially when it comes to nut butter, just ask the enthusiast – me! I love a spoonful or two after work when I am peckish before dinner, it is my number one go-to (provided I haven’t OD’d on it earlier as nuts pack a hefty calorie punch). 

The sh*t thing is though, these store bought products are so damn expensive that you basically have to give up your new borns school tuition to afford the deliciousness.

So today I want to enlighten you to the world of (a) saving money (MY FAVOURITE!) and (b) having easily accessible, smooth, creamy nut butter ready for snacking. Continue reading

Today I am Grateful…

My Sister and I

It has been a while my dear friend gratitude. 

I haven’t written a post for this section in a while. Of course when I see a beautiful sunset or a calm glassy ocean as I walk the dogs along the sand I feel happy and in turn thankful for this beautiful earth. But sometimes it’s wonderful to cherish those moments and let them live inside you without an interruption of technology. 

Well today my friends I break my silence, today I am thankful for…

  • My Sistagal. Aka my little sister. The long haired, tanned, professional torpedo swimming little gem! She is such a calming soul and a joy to be around, so today I say thank you Teleah for just being you! 
  • Meeting New People. Establishing new friendships or rekindling old ones is such a fabulous form of growth. You expand your circle and open your mind to a new world of opportunities and experiences. Give it a try today, reach out to that girl you see on your bus every morning, your commute might may become less mundane.
  • Enjoying the old. People I mean, you know, the ones that have stuck by your side through thick and thin and still love you regardless of that time you lost your shit and went temporarily insane. You know who you are, love to you all.

Enjoy today and let’s be thankful. It’s Monday, and work might suck but at least you’ve got a job! 

Ciao bellas! 

The Nourished Blonde

4 Simple Steps to Mental Clarity

4 Steps to Mental ClaritySo a few days ago I spoke about coming off my anti-depressants. I am loving that my dependancy on something so small, a teeny white tablet, is becoming less and less. 

My reason’s for wanting to try a more natural alternative were the side effects: 

  • Hunger, all-the-damn-time! 
  • Inability to shed kilo’s. 
  • Dry mouth! Imagine your dry mouth hangover but every day.
  • Decreased sex drive. Really not confidence boosting when you are about as much fun as a potato sack. 

Continue reading

How A Healthy Workplace Is A Productive Workplace

Stand Up Desk: Work HealthierI recently wrote this article for my company Cannings Purple on Corporate Wellness with the arrival of our new standing Vari Desks. It was an initiative that I put forward to my Director. This decision was made after noticing how my body changed sitting all day at my desk compared to my retail job where I would walk and move constantly.

The biggest things I noticed about my body were:

  • Increased cellulite on my upper thighs
  • Shortened hamstring muscles
  • Increased wrist pain and reduced strength (not good for burpees, mountain climbers or push ups which really does not resonate well with me as these are some of my faves!)
  • Inability to shed unwanted kilos
  • Lack of concentration and the list goes on…

Continue reading

The Great Yoghurt Debate: How to Choose the Right One

How To Choose a YoghurtCan I just tell you one of my pet hates? Deceptive yoghurt branding and the people who fall for ‘Fat Free’, ‘Low Fat’ or ‘Reduced Fat’. Never trust the branding.

Please. Don’t. Just don’t.

Trust the nutritional information and ingredients list.


When I tested positive for fructose malabsorption I spent a long time in that freezing cold yoghurt aisle assessing labels and understanding what differentiates real yoghurt from fake.

Here I will provide a three step system in understanding which yoghurt you want to put in your trolley and which one you want to throw in to the pits of a smouldering volcano… Continue reading

Today I am grateful…

image5-768x1024To keep this as short as possible, because who has never ending time these days? Here are three reasons why I am grateful today…

  • The Past. Yes it no longer exists and will never really exist again but we can cherish it and all our happiest memories and we can learn from it, what not to do again. Our past, never forgotten is such a powerful and empowering aspect to human life. Like Rafiki says:

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    “Oh yes the past can hurt. But the way I see it you can either run from it or learn from it.”

     

Continue reading

Today I am grateful…

image  I do believe that in life as one aspect declines another rises. Life is all a balancing act and to be frank if things were amazing all the time what would we have to strive for? 

Today, in this moment of my life I am feeling lost in my direction: do I take a left or right turn? Or does this road I am on now lead to gold? 

With so many thoughts running through my mind and so many options (that I am grateful to have the opportunity to discover) I chose today to ground myself and show gratitude for the things in life that I am thankful for…

  • Progress. The featured image is me this morning. I woke up in agony from my last two weight sessions and wanted to check if the ‘ab fairies’ had worked their magic on me over night. So like a kid at Christmas before doing anything else I lifted my oversized running bare jumper to discover progess😍 that gorgeous little line between your abdominal muscles. All the hard work is paying off. 
  • The Nourished Blonde. My personal escape. No matter how lost in life I feel, creating content for my little baby, my blog, always gives me a sense of direction and connection to my passion and purpose. 
  • Cat Cuddles. When your cat is hiding under the bed and with two clicks of your fingers she emerges in a split second knowing it’s time for cuddles. In these moments you can’t help but smile and be thankful for animals, the love they provide is unconditional and never ending. 

Enjoy your day and remember to give the sun a big, beautiful smile to say thank you for giving us this amazing weather! 

Ps. Stay tuned for my updates from Bali as I watch one of my gals saying “I Do💍”

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Raw & Zesty Coconut Cheesecake

Raw Cheesecake made with Zesty Lemon and Coconut If everyone who gets weak at the knees for cheesecake just raise your hand?  As presumed, I see my hand and many others rise for the classic treasure.

Sadly, our humbled friend the cheesecake can be fraught with high fructose corn syrup (HFCS), emulsifiers (lecithin) and gums. Not to mention the unnecessary amount of weight these ingredients will put on our waistlines and the cravings you are left with after your bodies receptors are wired on sugar and searching for more. Continue reading

Today I am grateful…

IMG_0955Exhausted. This fine Thursday I am simply exhausted. After some sort of mental crash on Monday, a rushed and jam packed Tuesday, a 4.30am start with a 7.30pm finish on my Wednesday and now another early commute today I am shattered.

Now, usually I let my exhaustion get the better of me; I become down and out, struggling to find reasons to smile.

It is these “struggle town” days that push me to continually express gratitude. The days we struggle the most to smile are the days that we truly need it and guess what? It takes 17 muscles to smile and 43 to frown so save what energy you have left by using 26 less muscles a day🌻

On that note, today I have expressed gratitude for… Continue reading

3 Easy Ways To Break-Up With Excuses

How To Ditch ExcusesOur lives are busy. Between work, family, friends and housework (yawn) we often opt to accept our excuses as a valid reason for avoiding particular tasks; washing dishes, working out, cooking healthy food, vacuuming the car and so forth.

My favourite excuse is “I can’t be bothered” which at times can genuinely reflect exhaustion, but for the most part is my lazy girl attitude. So starting as of now I am asking you all to challenge your excuses, delve deeper into the underlying reasons for procrastination and overcome your fears.  Continue reading

Today I am grateful…

Sunrise
We made it! Happy hump day! 

With Wednesday in mind, it is important to check that we are still being #wellness warriors. Our days are getting busier and our energy is slumping but during this time of the week we need keep nourishing our bodies. Keep fluids up, drink hot lemon water in the mornings to aid in detoxification and digestion, perhaps whip up some vitality balls to put a spring back in your step and most importantly cut the processed foods; preservatives and sugars only feel good for so long until you come crashing down for your next fix. 

Wellness stems not only from physical, but a positive mental state, so Today I am grateful for…

Continue reading

Spirulina Vitality Balls

Spirulina Protein Balls filled with Nuts, Seeds and Spirulina

I know it, you know it and I’m supposing even my girlfriend’s unborn little man knows it – SUMMER IS COMING. Did I hear you say bikinies, bikinies and more bikinies? eeeee 🙂 My true love is a beautiful triangle piece and cheeky bottoms in gorgeous patterns <3 

Ok, so bikini season means bikini body, and this has many women going full ban on sugar, carbs and life pretty much. We all know three vital things about body prepping:

  • Abs are made in the kitchen;
  • Bikini bodies are made in winter; and 
  • No carbs makes you insane. Literally. Google it. 

The most sustainable journey to a fitter body is balance. I know my body, and I know going cold turkey on the sweet stuff is a bad, bad idea so I whipped up these delish Spirulina Vitality Balls to keep me out of the cookie jar but satisfied and nourished.

Continue reading

Mind Benders; Rehab for the Irrationally Corrupted Labellers

Bad Days Do Not ExistSo today I slipped, not physically (as funny as that would be) but mentally. Feelings of pressure and overwhelming responsibility as well as frustration flooded me at one particular moment today as the tears rolled down my face.

Now ordinarily I would have classed this as a ‘bad day’. But the practise of more mindful and thankful living especially during those “I really could just crawl back into bed” moments has shifted my thought processing from irrational to rational. I mean I really could have been having a bad day if I wanted to, but I just didn’t feel it was necessary to label the rest of the day based upon a moment of weakness, one mistake or many. 

I was having a ‘bad moment’ not a bad day. 

Continue reading

Today I am Grateful…

Photo by The People Project

Photo by The People Project

Today I am grateful for…

  • Determined Women. One of my best girlfriends did a chin-up last night and I couldn’t be more excited. I also did a PB. Safe to say we were on fire 😉
  • Sleep. The restorative, rejuvenative and joyous activity of letting our bodies rest & digest after a jam-packed day.
  • Saying No. At present I am having many stomach issues, from non-activated nuts and excessive consumption of them. Yesterday I began my trial of removing almonds, almond butter and peanut butter – the wonderful foods that consume my mind (who doesn’t love peanut butter?! Besides those allergic, of course). Besides my misery the point is I have the will power to say no!

What are you thankful for? 

One Little Birdie said to the other “R U OK…?”

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One Little Birdie said to the other “Little Birdie R U OK…?”
“I noticed you looking a little down on this fine day”

To which the other Little Birdie replied, 

“I am feeling quite blue and not sure what to do,”
“This dark storm is not passing, but,” 
Thank you for Asking


This year I had the joy of working with R U OK? in preparation and delivery of the R U OK? national Thanks for Asking campaign launch at Forrest Place, Perth, on Tuesday the 11th of August.

R U OK? is a suicide prevention charity with a purpose of raising awareness of depression and encouraging us all to ask the question “are you okay?” Because one small conversation could change a life. 

The campaign Thanks for Asking is about showing Australia the power of a conversation. It is for those who have benefited from someone asking them that tricky question “are you okay?”, providing support or for just giving a much needed hug during times of hardship to reach out and say “thanks”. 

Now there was only one way to describe this event: Continue reading

Today I am grateful…

Elements Imaging

Photo: Elements Imaging

I am late for my train again, sometimes hitting that snooze button can set your morning routine back a minute or five. But with a great sleep in comes great responsibility to not be cranky (because your well rested now, right?) and be thankful🙌🏼

Today I am grateful for…

  • ‘Snooze’. That glorious button on your raging phone at 5.45am that holds the gateway to “just one more minute.”
  • Acceptance. Knowing you are going to miss your early morning train so decide to drive a different route to the station enjoying all the things you don’t usually get to observe.
  • Sunrise. Setting your circadian rythm [natural body clock] early in the day is such a joyous feeling. It justifies work that slight bit more because the sun is awake and you are too; and both ready for a day of  hard work. Although the Sun needs to please the world🌏 and you only need to please your boss. Think about that next time you think the whole world is on your shoulders, take a breath and smile. 

What are you thankful for today?

Drink Your Greens Protein Smoothie

Drink Your Greens: Green Protein SmoothieWhat other way would you want to super charge your Sunday than with a nutritionally dense green protein smoothie. Not only does this smoothie taste fab but is also fructose friendly and filling at the same time. Ah bliss!

This simple smoothie is my weekend treat as I like to refrain from consuming protein powders on the regular and opt for whole proteins such as eggs, tuna, smoked salmon, quinoa, cottage cheese and yogurt during the working week. 

The best thing about this smoothie is it takes the whole of 3 minutes to make, can  be made ahead of time and stored in the fridge for a day or two and doesn’t need MasterChef cooking skills to produce, yay! Continue reading

Today I am grateful…

So, today I am in ‘struggle town’, my hormones are fluctuating, I have a cold and I am in limbo between the present and an exciting venture in my future.  

It is these kind of days that gratitude, more so than whinging should practiced. So here goes: 

Today I am grateful for…

  • Tissues. Without tissues the world may flood with tears, snot and other bodily fluids. Ew.
  • Progression. About two years ago I would be the first to post a status about my “sh** day”. But I have learnt firstly that nobody will give a toss about my silly little status and secondly, why waste a day filled with upset when there are plenty of other things to be grateful for, i.e tissues!
  • Socks. Without those bad boys our feet would be super cold, not to mention they save us from the dreaded foot stench. 

Happy Hump Day!

Kiaranatashaa x

Get SMART About Goal Setting

How To Set GoalsGoal setting can often be an arduous and intimidating process if you have no clue what you are doing. Other times it can reflect a false sense of accomplishment; I’m talking to those people who set the bar so low that goals are guaranteed to be smashed. Often though, if you are like me a *perfectionist* goal setting can also set you up for failure, striving for unattainable goals like going to the gym 7 days per week or unrealistic goals for your circumstances.

I am writing this blog not only to support people out there in search of a healthier lifestyle, but myself. This all came about as I reached for the peanut butter jar and cookies this afternoon to then only feel disappointed that I caved. It came to my attention that I needed to set solid foundations on how I make choices that will effect my wellbeing.  Continue reading

Today I am grateful…

Today I am grateful for…

  • Six years with my beautiful man💕 Never a dull moment with you by my side.  
  • Life. Ever changing, always surprising but beautiful all the same🌻
  • Pretty winter coats🙌

Today I am grateful…

Today I am grateful for…

  • The mind and all its capabilities. Even though at this current stage of life my mind reflects mostly negative, watching how powerfully it can affect me makes me appreciate it and its strength so much more. 
  • Warm jackets. Morning are no longer warm here in Perth. 
  • WordPress. For allowing me to blog my blessings.

Today I am grateful…

Today I am grateful for…

  • Clean hot water running through my shower and house 
  • Shelter to keep me safe from the cold weather 
  • Public transport #transperth so I can zen out before and after work with some me time   

Today I am grateful…

Today I am grateful for…

  • Harsh but inspiring words. Stop playing the victim and start living! Get on top of it! 
  • The amazing workplace I belong to. Grill’d for lunch and great conversation. 
  • Power black outs. An early Friday is exactly what the doctor ordered. Thank you Western Power!