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

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

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

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

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…?”

Screen Shot 2015-08-15 at 5.17.12 pm

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