How to build a Smoothie

Easy green smoothie

ADD FRUIT – Choose 1 cup of fruit from the following

*Grapes * Mango *Pineapple *Banana *Avocado *Peach *Apple *Watermelon *Strawberry *Frozen berries

LEAFY GREENS – Add 1-2 cups from the following

* Spinach *Kale *Collards *Bok Choy *Swiss Chard *Romaine Lettuce

PROTEIN – Add 1 portion of protein

*Greek Yoghurt *Silken Tofu *Plant Based Protein *Whey Protein *Peanut Butter * Chia Seeds

CHOOSE A BASE – Add 1-2 cups of liquid

*Milk *Water *Soy Milk *Almond Milk *Coconut Milk *Coconut Water

THICKEN IT UP – Add these option extras to thicken it up

*Ice Cream *Ice Cubes *Yoghurt *Greek Yoghurt *Oats *Peanut or Nut Butter

FLAVOUR IT – Boost the flavour with herbs, spices or sweetners

*Honey *Mint *Ginger *Cinnamon *Vanilla Extract *Maple Syrup *Cocoa Powder

Whizz it all in the blender of your choice and enjoy. The suggestions above can be used by anyone, even those on a plant based/keto/paleo way of eating. Just choose the ingredients to your liking.

You can leave your own suggestions below….

Coach Maggi

Dietary Guidelines

And why they are so out of date…

Above is a “NEW” food pyramid, that a lot of Health Coaches and Nutritional Advisors are using. As you can see, the majority of your nutrients come from vegetables, followed closely by fruits, beans/legumes & seeds/nuts and avocados.

Can you see where the whole grains/potatoes are? Yes, that’s right. Half way up the pyramid, meaning they should only be a minimal part of your daily intake.

Below, is the actual guidelines that most GP’s follow. And remember, while they were studying, they had little to no training whatsoever on nutrition.

Look at the bottom line, which tells you where 30% of your nutrition should come from… Breads, Cereals & Pastas… And all I see are pies, croissants, pretzels, waffles and so, so much bread. And they wonder why we have waistlines that are (sometimes) larger than our height…

This “Healthy Food Pyramid” was sent to me today, from a Provider of Nutritional Courses here in Australia. If we are still advocating this way of eating, there is no wonder we have such issues of obesity, and all other commodities. I was so shocked, I even sent off an email to complain about their teachings.

I spent a good 8 months searching for the perfect provider to help me become a Health Coach. Precision Nutrition is the #1 most recommended Nutrition Certification program in the world. The taught me about nutritional science, behavioural change, deep health and so much more.

I have researched and searched to be able to provide you with relevant information to keep you healthy & active. There are many ways out there to eat… Paleo, Keto, Intuitive, LCHF, Carnivore, Vegan, Vegetarian and many, many more. What works for one, might not work for another, and, it’s my job to guide you to eating a healthy way.

If you want to look better, feel better AND play better then I’m the coach for you.

If you want to go beyond the “how much” the “what” and “when” to eat, then I’m your coach.

Whether you want the personal touch, or the online platform, then I can help.

Drop me a line…

Let’s stay in touch ❤

Feeling Fabulous after Fifty

Cameron Diaz once said

“Ageing isn’t about getting old it’s about living… Learning that you can age well, will actually help you to age better… Let’s start celebrating and living an engaged life, and stop punishing ourselves for not looking a certain way, and instead, holding ourselves accountable for actually taking care of ourselves inside first, knowing the results on the exterior will be a shining side effect”

I could not have said that better myself. For the last 6 years, I’ve been looking for that elusive magic pill/potion that would keep me healthy, fit and focused. I might even have went through that “mid life crisis”, changed my life around and then decided that I needed to help others by certifying as a Nutrition Coach. I went one step further and became a Holistic Health Practitioner.

My first “official” half marathon with my Coach

Everything that you do now will affect the ageing process. From the foods you eat (read my free download on Immunity), lack of exercise, negative or unproductive mental attitudes, and even chemical exposure (have you ever looked at the ingredients in your food, or in your shampoo)… In the 1900’s, women only lived till their 50’s and in the year 2000 it had risen to 80+.

If, in your 50’s, you are still maintaining healthy habits (moderate drinking, exercise, good nutrition, not smoking, keeping your weight in check) then you are cutting the risks of dying prematurely. But, it’s not to late to change your habits if you have let then slip a little. NOW is the time to re-evaluate your lifestyle choices, and make all the changes necessary to ensure you live a long, and fruitful life.

Here are some rules to follow:

  1. Eat well. Reduce your intake of processed foods, and increase protein, healthy fats & vegetables.
  2. Keep moving. A 30 minute walk in the fresh air is enough to start with. Weight training is also recommended to increase bone strength and muscle mass.
  3. Mental focus. Keep your brain active. Online courses are reasonably priced at the moment (well, Hello!!), crosswords, jigsaws, and, even keeping in touch with friends & family.
  4. Balancing act. Simples, have a go at some yoga, if, like me, you are a clumsy oaf. A major risk for older people, as, broken hips & bones can lead to premature death.
  5. Sunshine. This is a do it, but don’t do it…!! Too much sun can lead to skin cancers, but, a little sun is healthy, and the best way to increase your Vitamin D levels. About 10 minutes a day, without sunblock, is enough to increase your levels. More or that later, too.


Either hit follow, subscribe or use the contact form to keep informed of all things health. I look forward to catching up with you soon.


Getting Back on the Wagon | Mark’s Daily Apple

“Things are going great. You’re eating well, moving your body regularly, lifting heavy things, getting good sleep. Then WHAM!! Something happens, and all you best laid plans are out the window. Maybe it’s a crisis at work, the loss of a loved one, a vacation, or, I don’t know, a global pandemic that changes everything. Sometimes it’s nothing memorable, you just sort of, stop trying…

What do you do when you realise you’ve fallen off the wagon?

It’s simple. You pick yourself up, dust yourself off, and climb back on.”

Read the full article at the above link.

Holistic Health

A holistic coaching approach is a more effective form of transformation as it considers the whole person — body, mind, spirit, and emotions — in the quest for optimal health, wellness, and body composition.  

A holistic approach is rooted in providing support and education on lifestyle changes and self-care to promote complete wellness. 

Holistic Health is actually an approach to life. Rather than focusing on illness or specific parts of the body, this ancient approach to health considers the whole person and how he or she interacts with his or her environment. It emphasizes the connection of mind, body and spirit.

Holism is the theory that the parts of any whole cannot exist and cannot be understood except in their relation to the whole; “holism holds that the whole is greater than the sum of its parts”; that parts of a whole are in intimate interconnection, such that they cannot exist or be understood independently of the whole. The principles of holism have been around since the time of Hippocrates, 2500 years ago and even earlier then the eastern healing traditions of Ayurvedic and traditional Chinese medicine.

treat the whole person mind : body : spirit

This Holistic theory is applicable to the 4 interrelated dimensional parts:


These parts of a human being work cohesively together in order to facilitate homeostatic, well-being for optimal health. 

What is Holistic Nutrition?

“The philosophy of holistic nutrition is that one’s health is an expression of the complex interplay between the physical and chemical, mental and emotional, as well as spiritual and environmental aspects of one’s life and being. As such, professionals who are trained in holistic nutrition approach health and healing from a whole-person perspective. Using nutritional education as a primary tool, holistic nutrition professionals emphasize the building of health by approaching each person as a unique individual. This requires fully engaging the individual in their health recovery process and honoring their innate wisdom by working in an empowering and cooperative manner to chart a course to optimal health.”

As a Health Coach, I go beyond the scope of nutrition and use a non-dietary approach to motivate you to make positive lifestyle changes…

What I don’t do as a Health Coach is prescribe medical nutritional therapy (your Doctor will refer you elsewhere or assist me), meal plans (although I can help you build your own meal plan and assist with recipes) and I don’t diagnose, treat or cure.

What is a Health Coach??

A Health Coach or Nutrition Coach, is typically a counsellor, consultant, mentor, and motivator all in one.  The National Consortium for Credentialing Health & Wellness Coaches defines Health Coaches as: “professionals from diverse backgrounds and education who work with individuals and groups in a client-centered process to facilitate and empower the client to achieve self-determined goals related to health and wellness. Successful coaching takes place when coaches apply clearly defined knowledge and skills, so the clients mobilize internal strengths and external resources for sustainable change”.

Health Coaches help clients develop and progress by empowering them to take responsibility for their own health. They also recognize that being healthy involves more than just proper diet. As such, a Health Coach also focuses on non-dietary aspects of a person’s life, to improve clients’ overall, holistic wellbeing.

The holistic coaching approach is a more effective form of transformation as it considers the whole person (body, mind, spirit, and emotions) in the quest for optimal health, wellness, and body composition. 

Health Coaches, in addition to providing general nutrition information and recommendations to their clients, can help their clients learn how to nurture good relationships with food and body, proactively create a balanced, healthy lifestyle as one tries to juggle new eating habits, among many other things. Health Coaches ultimately provide support and education on lifestyle changes and self-care to promote complete wellness. 

Micro Workouts

How to stay active at home…

Being active is critical for maintaining both physical and mental health, and can reduce your risk of many chronic health issues (such as diabetes and heart disease). Regular physical activity with help with our immune system and lessen the risk of infection.

If, like me, you are in #lockdown2.0, you could incorporate some micro workouts in your daily routine. These can take as little as 5 minutes at a time. While brushing your teeth, do some butt clenches or calf raises. Waiting for the kettle to boil – do some squats or kitchen bench push ups. Walking from room to room – incorporate some deep lunges. Maybe some shoulder presses while watching TV (use some light weights or even a couple of bottles of water). While I’m at the coffee shop, I do my balance exercise (standing on one foot at a time and standing as tall as possible). Is the weather nice outside?? Do some step ups, alternating your leading leg. Another favourite of mine is a wall sit. These are really easy, and there is no equipment necessary.

Have a go, and see if you can incorporate some of these in to your day.



Self Care

Do you ever forget to take care of yourself???

Now, in these times of Covid, it is important to look after yourself. You NEED to schedule in time for exercise, good nutrition and enjoying yourself. Maybe try some yoga, go for a walk, read that book, cook something new for dinner or even just buy some flowers.

Self care isn’t just a one off.. Its consistency, ticking of tiny habits every day, to give yourself a little bit of love for your own mind, body and soul.

A few ideas are

  1. Be selfish – do one thing today to make you happy
  2. Unplug for an hour – switch to airplane mode and free yourself
  3. Breathe deeply – and relax
  4. Make one small change in your diet – start by drinking more water
  5. Write out your thoughts – start a journal (yay for Typo)
  6. Have a self date – read that book, go for a run, take a Pilates class

Just like your car, your need fuel to run, and a mini service to keep you in peak performance. YOU need to look after yourself, before you look after others. Take time now, before you run out of fuel and end up on the scrap heap…