Take Note

When it comes to optimum health and wellness some of the most effective and beneficial techniques are the most basic. A clean diet, proper nutrition, hydration, exercise, sleep and patience will ultimately have the best results and provide the long term benefits a healthy, soundly functioning body can provide.

Fibre Bowl!

This bowl of goodness is full of Fibre,Complete Protein, Good Fats (EFA’s), Antioxidants, efficient slow burning fuel, is anti-inflammatory and blood sugar balancing.


Main Ingredients

2 tbsp Chia Seeds

2 tbsp Flax Seeds – ground

2 tbsp Hemp Seeds

1 scoop Protein Powder

1 tbsp Coconut Oil

¼ cup to ½ cup of hot/warm water – depends on desired consistency


Suggested Additions:

(Add as much as you like, but don’t overdo it)

Goji Berries

Cacao Nibs/Powder

Golden Berries


Shredded coconut

Currents, Raisins

Unsulphured Apricots

Fresh Berries or Fruit (seasonal)

Walnuts, Almonds, Pumpkin Seeds, Sunflower Seeds

Medjool Dates (cut up)

Cinnamon, Ginger, Nutmeg, Cloves


Coconut Water, Almond/Rice/Hemp Milks (preferably unsweetened) can be used to replace hot water.

Mix all ingredients together well and let sit for 10 minutes or more. The Chia seeds will absorb the water and create a thick, gelatinous consistency, something like porridge. Add more water if you like.

This can also be made cold for the warmer months using coconut water, or almond/rice/hemp milks.