The Healthy Process

Ingredients are just as important as calories if health is your goal.

For me personally, the fewer ingredients the better! Doesn’t matter if that one ingredient is higher in calories, give me high quality calories!

I want to thrive on my journey, feel wholesome, satisfied and vibrant… over 15 chemicals doesn’t accomplish that for me (my POA).

PS I didn’t go into Stevia, Canderel etc as the research out there about artificial sweeteners is so vast and so controversial I’ll be leaving it alone 😄.

5 days of lunchboxes 🍏

Gosh, I need lunchbox ideas more than the next person… if you are like me im hoping this could help.

I took a picture every morning (or night) I did Hannah’s lunchbox (to all my new friends here Hannah is 4 years old, turning 5 in 3 weeks, Eeeek).

Nut free, and for the most part seed oil free. Mix and match, share more ideas, and PLEASE, if you can share some advice to other moms on the brown apple debacle please do in the comments. My inbox was swamped on this topic so there is a need!

Tag me in your lunchboxes: and lets share the Inspo.

Happy Monday 🫶🏼✨
Lunchbox:

DINNER SORTED 😋

Hey fellow awesome humans… I have a quick, easy and healthy recipe for you to add to your dinner menu this week. 

My mom's famous Tuna-TaTo-Bake… a taste of home!

Not only does it pack a protein punch, it’s great for the freezer for those ‘Whats for dinner?’ type of nights.

Its super quick, super easy and great for freezing!

I have a reel coming up next week showing how to make this recipe so turn on those notifications so you don’t miss it!

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Chocolate + Caramel Oats 🥣

Yum, yum, yum, pretty much sums it up 😋.

Packed with all the good stuff, this bowl of goodness will keep you going well into lunch time, leaving you full and satisfied.

You don’t need to use the exact same ingredients as me, make it your own! Can also try and make it in the microwave.

Enjoy 😋

BUTTER VS MARG

Fat has a bad rep because it is high in calories, but did you know that there is not one cell in our body that does not rely upon fat, without it, we would die.

Our bodies use fat for a plethora of functions, to name a few:
✖️Enhances the immune system & Hormone production
✖️Brain & Heart Health
✖️The creation and functioning of cellular membranes
✖️Helps one to feel full and satisfied (it can actually help manage that sweet tooth)
✖️Weight management

So before looking for the lowest calorie option, remember the importance of these calories within our bodies to function optimally.

SOURCES:
1. https://www.healthline.com/nutrition/butter-vs-margarine -line
2. https://en.wikipedia.org/wiki/Butter
3. https://www.eurekalert.org/news-releases/815729

Hellooooo my fellow healthy tribe ✨

Recently in my studies I have learnt a lot about processed vegetable oils and how the over consumption of these oils off balances the ratio between Omega-3 and Omega-6 in our bodies.

When excessive amounts of Omega-6 is consumed we can experience inflammation which can become a precursor for disease along with high blood pressure, a repressed immune system, and even weight gain.

When I learnt this I started picking up the snacks I always give Daniel and Hannah and actually reading the ingredients. I quickly found that every product contained a processed vegetable oil and made the decision to limit those products.

Fellow mom reading this, if your kids love a snack as much as mine and that quick ‘grab-and-go’ stash you have in your pantry is your saviour, I get you! This information is not there is stress you out, to bring on mom guilt or any other negative emotion, but rather provide knowledge. It’s important to remain realistic.

The above list are snacks that contain little to no processed vegetable oils.

👀Keep and eye out my page for ideas on how to add GOOD sources of Omega-6 to your Childs diet.

Holla if I can help or share more 🫶🏼

Healthy + Wholesome blender Pumpkin and Banana muffins.

This is literally a ‘throw everything into a blender and bake’ recipe.

Great for those over ripe bananas, grab 2 for a breakfast on-the- go, and GREAT for lunchboxes!

I want to encourage those who think they can’t cook or bake to try these, it’s pretty flop proof. Make it your own… don’t have pumpkin?, try butternut or sweet potato. Don’t like coconut sugar? Use a sugar preference of your choice! (Or leave it out all together).

I hope you enjoy them as much as we do!

VORTEX 4 in 1 AIRFRYER GIVEAWAY ✨✨✨

Do you guys remember my stories I did months ago when we were on the look out for an air-fryer? (If not check my highlight reels ‘Air Fryer’). Neill and I did SO much research. After a week or so we finally found the best option on the market… A Vortex 4 in 1 Airfryer (valued at R2,699).
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One never knows the longevity of a trend, ‘Will it just end up in my kitchen cupboard?’, ‘How often will I really use it?’…Will it be big enough for my family? I can say with my whole heart this baby will have a space on your kitchen counter!!
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2 Main reasons we chose the Vortex over other air fryers.
1️⃣The size of the tray! When looking at other air fryers that were higher in price, we noticed that they were MUCH smaller (I have a family of 4 people, I need big!). The tray size is big enough, I can easily fit a 1.8kg whole chicken or whole bag of chips. Enough for everyone.
2️⃣It’s easy to clean. It doesn’t have a netted ‘tray’ which makes cleaning SO much easier.
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I could go on but this post is getting long (insert laughing emoji)
And now with further ado, YOU get the chance to get your hands on one.
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How to enter? SO easy.
1. Like this Post
2. Tag a friend (1 tag = 1 entry)
3. Follow and
4. Bonus and awesome if you share it to your stories 🫶🏼
Keep an eye out this week for a few of my favourite ways I use mine!
T’s and C’s apply
This competition is not affiliated with IG.
Entries close Sunday 31 July.

What have YOU done for YOUR mental health in the last week?
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It’s such a simple question, think about it…
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Taking care of yourself is not selfish, it makes you stronger and better for those you love! 🌱🫶🏼

CONGRATULATIONS TO MY SECOND HOME 🌱
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I have had the ABSOLUTE honor of being part of the Wellness Warehouse family now for nearly 2 years. I have watched them grow and pop up all over the place.
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We spent the weekend visiting their brand NEW STORE in Stellenbosch Square and she is a beauty!
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It was our first time at Stellies Square where we needed up spending the morning having a breakfast at SKOON, a grocery haul at Woolies and of course picking up my essentials at Wellness Warehouse. A lovely place to spend a morning out!
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Would be great to do a meet up there actually 💁🏼‍♀️…
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Have you popped in yet?
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📍Location: Stellenbosch Square, Webers Valley Road, Jamestown Stellenbosch.

STEP GOAL🚶🏼‍♀️
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Im not too sure why but for some reason it seems 10 000 is the advised number of steps to try and get in a day. I did some research and this is why:
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The goal of 10,000 steps is the recommended daily step target for healthy adults to achieve health benefits. Studies using the 10,000 steps per day goal have shown weight loss, improved glucose tolerance, and reduced blood pressure from increased physical activity toward achieving this goal. -
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When I started my fitness journey, hitting 10 000 was the first goal I set for myself. A new mom, lots of walks with the pram… pfffft, easy!
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Well I was wrong. Walking 10 000 steps a day wasn’t easy. I felt despondent ‘how can I even start exercising when I cant even reach a walking/step goal?’. Instead of wallowing in my own self pity I decided I’m not going to ‘follow the pack’ as to say, I’m going to make my own goals, goals that work for ME. Realistic and achievable goals. If this is something that you can relate to carry on reading!
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HERE IS WHAT I WOULD LIKE YOU TO DO:
1. For 1 week track your steps, don’t try and reach a goal, just monitor and write down the number you get each day.
2. At the end of the week look at your number and get an average: e.g 2000 steps a day.
3. Now increase your steps by 1000: e.g 2000+1000= 3000.
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Now 3000 steps is your goal. In a few weeks increase your step count by 500-1000, and so on. This will leave you feeling confident, empowered and help you call the shots in a way that suites your lifestyle and current circumstances!

A DREAM 🔥
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I am pinching myself. I never thought at the age of 11 a path was being set for me. I look back at the mental and physical battles I have faced in diet culture and can see how it has given me a diving board into a field of pure passion.
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I am officially a student again, on my way to a Diploma as a certified nutritionist with . I cried last night as I have taken a stepping stone to a calling so deeply engraved in my heart!
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So what’s next for me?
Well besides hitting the books for a year of studies I will also be:
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💫Qualifying myself as a Health Coach in the future so I can mentor and walk this road with people who feel like I can help them find their Healthy Process, what ever that might look like for them.
💫Adding to my diploma with a certificate in Sports Nutrition.
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I want to walk hand in hand and help people with the mental/holistic side of fat loss… because the change shouldn’t just start on your plate or gym, it needs to start in your mind!
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So welcome to my new chapter. The passion is on fire 🔥

HIGH PROTEIN BIRTHDAY CAKE SMOOTHIE 🎂
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I’m celebrating becoming part of the family with one of my favorite smoothie recipes… it’s actually more like a milkshake!
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Only 2 ingredients and a whopping 57grams of protein.
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🎂1 scoop (39g) Birthday cake protein powder
🎂300ml vanilla egg whites from
🎂Handful of ice
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Pour all ingredients into a blender and ENJOY!
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Keep your eyes peeled for the RESTOCK coming SOOOOON!
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You can use my code: THEHEALTHYPROCESS15 to get 15% off!

Sometimes it all just clicks into place…
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The grinding, feeling like you are clawing yourself out of a dark hole, the fight for what you want…
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But when you know what you want, when you know what you deserve and how you can live your best life, it slowly just falls into place.
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And you see the grinding and clawing to all be part of the process… that it’s the way through and you can’t avoid it. (It’s like Under Armour Say: The only way is through!! - so true!)
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I have once again found my process where my mental health is peaking and everything else falls into line naturally. It’s what I call my Healthy Process. It’s personal, unique, taking things I have seen and learnt and making it work for me!
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Find yours 🤍 .
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MEMORIES
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I will never forget living in Australia and they didn’t have Futurelife, it was an event trying to find something somewhat similar. When we got back from Aus our pantry was once again fully stocked with Futurelife. Its been part of our life for as long as I can remember.
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Its been an honour partnering with them for a few years now and being able to show off their new product, Smart Food - WHEAT 🌾. Remember when I did that recipe of the Bran porridge? It tastes like grannies house… this is similar.
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NEW FUTURELIFE Smart food WHEAT offers 25% of your daily fibre requirement per serving, plus it’s high in fibre and 19 vitamins & minerals and has the added benefit of 50% less sugar - now that’s worth celebrating!
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Can be eaten with some milk as is, added to your favourite smoothie or as a shake. It’s ideal for every member of the family, including active individuals, the elderly, vegetarians, busy executives, individuals that are lactose intolerant and children above 4 years.
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Im sure you will be seeing this new addition to the Futurelife family on shelves near you very very soon!

thehealthyprocess selfcare

MY JOURNEY SO FAR
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I remember it being so difficult in the beginning. I remember starting on a Monday, all of a sudden not having sugar in my coffee, restricting and then bingeing a week later gaining 4kg in 1 month.
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I posted about being in a dark hole and my battles in June, one of my followers recommended I try The Lean Girl. I was apprehensive but looked into it & it was like everything clicked for me again, 2 words: calorie deficit. When I was really fit &lost 12kg before Daniel it was those two words and following who did an experiment with eating a Big Mac everyday while still putting him into a deficit & losing fat that changed my thinking patterns, doing the Lean Girl program taught me even more about calories and the science behind fat loss.
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I lost 3kg when I started tracking, and continued to lose when I did Best10 (which was so great because now that I knew the science from Angie, I could see it being implemented, even though I wasn’t tracking I knew I was in a deficit with the Best10 meals).
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If I compare Best10 and The Lean Girl:
BEST10 - I really really enjoyed it, was apprehensive and didn’t commit for weeks but glad I did. The food is amazing, I got the confidence to work out from home and the one on one interaction with a nutritionist and trainer was amazing! A con for ME and MY past is following set meal plans (not created by me) is a binge eating trigger for me. If I eat something not listed I see it as a failure and have an all or nothing attitude.
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THE LEAN GIRL - It teaches you the science behind fat loss! Once you understand this you will never have to start anything again. It doesn’t limit any foods instead shows you how you can eat them and still reach your goals. A con would that I have more reflux because I’m eating more fun foods 😂 and can be time consuming when you start. Understanding calories has been incredibly empowering .

WEAR THE COSTUME
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Ask yourself these 2 questions:
1. Why do I not want to wear my costume in public?
2. If I was home alone would I wear my costume?
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I feel the answer to these questions would be: I don’t wear my costume in public because I am embarrassed and don’t want people to judge me or see me. If I am home alone I will wear my costume because no one will see me.
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The problem here is not what your body looks like, it’s caring what other people think of you! It’s being scared of being judged by other people!
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There will always be someone leaner than you, there will always be someone larger than you. There isn’t a perfect fit, the only perfect fit is feeling healthy in your own skin and that feeling looks different on everybody.
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This summer, stop caring what OTHERS think! Enjoy LIFE with your family… WEAR THE COSTUME!!!!!

selfcare

Did you know that there is such a thing as Nut Day and its the perfect occasion to celebrate a new partnership between Montagu and Netflorist?! Yip, Netflorist now stocks Montagu dried fruit, seeds, nuts, and biltong and can be purchased on Netflorist’s website!
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Im celebrating Nut Day with a picnic in the park AND giving one of you a chance to get your hands on your own Montagu hamper. All you need to do is:
1. Follow: +
2. Leave a ‘🥜’ on this post.
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Thats it! Soon you could be getting your own special delivery!!
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Did you also know that nuts are a great source of nutrients as they’re loaded with anti-oxidants and beneficial fibre.
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Put the ‘nut’ in health nut by surprising a loved one with a personalised ‘Get Well’ nut hamper. Show the fitness guru in your life that you support their lifestyle choices and do so with a dried fruit and nut gourmet hamper, packed with Montagu goodness!
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Send a motivating personalised ‘Good Luck’ nut hamper to the academic in your life that keeps their nose buried in the books! They’ll not only be surprised by the unexpected gift delivery, but they’ll also get the brain power boost they need to ace that assignment.
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In a nutshell, choose to make Nut Day memorable and choose to do it with a surprise delivery from NetFlorist. Visit netflorist.co.za for more delish snack gifts 😍
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selfcare ABSOLUTELY NUTS FOR NUT DAY

MAKE A PLAN
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Biggest tip I could give someone wanting to start an exercise routine it to make a plan!
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Writing out my workout before I start exercising has been such a game changer when it comes to finishing and enjoying exercise.
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I found if I didn’t have a visual plan before starting to exercise I would get demotivated and just stop. But with having something to follow I always complete it and enjoy it.
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Don’t make it complicated. You could start with:
10 lunges
15 squats
5 modified burpees
3X rounds.
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That’s it!
✔️Have a plan
🖊Write it out
👊🏼Smash a workout you enjoy!
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KEEP IT SIMPLE - it’s just about getting your heart rate up!!!
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Even if I’m following a program on my phone I write it out so I don’t waste time on my phone while exercising. Time is precious and I make it count!!!
SA

HEALTH IS A FEELING
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As curvy as Chapman’s Peak Drive and thriving…💥
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Health is a feeling that looks different on everybody.
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It’s personal, it’s unique.
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It’s not a one size fits all approach.
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If you feel healthy you will see yourself that way… but what does healthy mean to you?
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To me it’s knowing I am living a sustainable lifestyle, eating fun foods and whole foods, life without restriction…
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I am in love with the process of feeling healthy!!!

SEPARATE THE F’s
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FOOD and FITNESS have always gone hand in hand for me. When I start a new venture to lose some weight exercise tags along… if I don’t eat well I don’t exercise… cause what’s the point? Your not ‘in it’ so don’t bother.
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But I have taken a new direction. I have separated my relationship with FOOD and my relationship with FITNESS. Two things that I would always do together I now treat as two completely different components. No more: ‘if I’m eating well I will also exercise’! More so: ‘no matter what goes on in my ‘food’ relationship it will not effect my ‘exercise’ relationship’.
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Usually if I overate one day I wouldn’t exercise cause I had blown it already (I have never been someone to exercise because of overeating, I’m too lazy 🤣). I would just not exercise. Relate?
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Diet culture always made me think exercise was just something I had to do to lose weight faster. That it was an addition to eating well. I feel a lot of people are stuck here too?! But separating them means you see exercise as something to ENJOY, not as something you have to do to lose weight.
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Now days I exercise for pure joy, something that is the serotonin to my mental health. I believe exercising is something everybody should do. And side note, that doesn’t mean cardio… exercise is doing whatever brings you joy while moving your body!!!! Maybe that’s walking, dancing, s*x, swimming, hiking. Just. Move.

SA

THE POWER OF FEELING HEALTHY
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You will read a lot of numbers in this post but I have to share to make my point, once again try stay with me on this one.
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When I started my fitness journey 2 years ago I saw myself as being very overweight, I weighed 72kg when I started that journey.
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Fast forward to today. I started my journey once Daniel was born at 78kg. I am now 73kg. Why I am telling you this? Because I’m still heavier than I was when I thought I was a very big girl a few years ago BUT I don’t SEE myself that way because I FEEL so HEALTHY… it’s like changing the lenses you look through. Because you FEEL great, you SEE yourself that way irrespective of a number!
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What makes me feel healthy?
1. Moving my body 3-5 times a week in a way that I love. This is number 1 for a reason.
2. Being in a healthy calorie deficit where I am eating heaps of food yet still losing fat.
3. Eating fun foods.
4. Being outside.
5. Listening to great music.
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When I have these 5 things I am a better mom and a better wife. I am more patient, calmer and my mental health peaks. What are your five things? You don’t have to comment but think about it and start adapting them into your life
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CHASE THE HEALTHY FEELING, YOUR MIND AND BODY WILL MEET YOU THERE!

ALL THE FEELS 🤍
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I cannot believe I am shopping in the 6-12 months clothing department for Daniel 😳.
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My baby boy is 6 months old today and this mama has all the feels. Here are 6 random things I have felt with baby number 2:
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1. It definitely goes quicker second time around, hold onto your hat
2. It has been easier the second time around.
3. After having 2 children my body is not broken, I was always made to feel you will never be the same again but thats not true, I am on my way to being the strongest I have ever been.
4. There are things I couldn’t live without first time around and then didn’t touch second time around.
5. There is great power and calmness surrendering to hard moments.
6. Knowing this is my last baby makes the ‘last times’ incredibly tough on the heart, like its being squeezed and im too scared to blink.
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Have a great Heritage Day Insta Fam! Be safe and sending love.

Protein Birthday Cake squares 🎂🌈
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You. Are. Welcome! The squares are absolutely DELICIOUS… and only 76 calories for one… 10 minutes to make and so easy. Enjoy!!!
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INGREDIENTS:
•50g marshmallows
•20g margarine (I used Flora ProActiV)
•20g protein powder (I used the birthday cake flavor from )
•50g Rice Crispy
•15g sprinkles
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METHOD:
1. Measure out all your ingredients.
2. Add the margarine and marshmallows to a pot on medium heat. Stir continusouly until the marshmallows have melted.
3. Add the rice crispies and protein powder immediately and mix it all together while its still warm.
4. Press the mixture down into a dish and top with sprinkles.
5. Let it set in the fridge for 10 minutes! Super quick.
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Serves: 6 squares
Calories per square: 76
F 1,3g P 2,9g C13,6g
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*Note: these macros are based off of the specific ingredients I used, Calories will differ with different protein powder ect.

A PASSION & HOBBY
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I have a dream 😂
To take beautiful photos! Getting creative and 'playing' really ignites a side of me I enjoy. I enrolled in school and have only finished 8% of the course so far but couldn't wait to play with one of the gifts I got from .
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So bare with me and come along for the ride as I start learning more about a passion of mine 😃.
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A little bit about POPCO, their ice creams and sorbets are handmade in Cape Town and made with fresh, whole fruit and natural ingredients (no fruit concentrates or pastes).
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I was so excited to play around with some photos and love how these came out… super proud of them 😍.
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