Self Love: The best gift to you on Valentines day

It’s that time of year once more when Valentine’s Day is in the post. Along with some cards and gifts if you are lucky! Lucky? That’s how I use to think.

Traditionally, Valentine’s Day is a time dedicated to the expression of love for others. This can be your loved ones or those you communicate with in time-honored anonymous fashion. Sealed with a loving question mark…

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Cinnamon: The Best Power House of Flavor & Health Benefits

We all know the warming effect cinnamon has to our taste buds and as well as the aromatic impact, as your mouth starts to water as soon as you catch a whiff of the delicious scent.  What’s even better, are the tremendous amount of health benefits!

Cinnamon Spiced Cake
Cinnamon Spiced Cake

Yes, it tastes amazing and it’s great for you.  Love it when that happens!

Cinnamon had been used for centuries and dates back to ancient Egypt. It was considered a gift fit for kings as it was rare and therefore very valuable.  It was even used as a natural food preservative during medieval days. Fortunately, for us, it’s easily accessible these days.

There are two main types and it’s important to note, not all cinnamon is created equal. Click To Tweet

Ceylon, is known as the “true” cinnamon. Cassia is more common and probably the one you’ll find most often in your grocery store. Ceylon is lower in in coumarin then Cassia which can be harmful in high doses. In addition, Ceylon has been found to contain more of the health benefits listed below.

Read labels carefully, Ceylon is the one you want.


Most of the health benefits come from cinnamaldehyde and comes from the oily part of the bark that carries the distinctive smell and flavor.  The benefits of which, may surprise you.

  • One of the most powercinnamon-1070153_1920ful antioxidants
  • Anti-inflammatory benefits and improves circulation
  • Reduces risk of heart disease by reducing LDL and Triglyceries and increasing HDL, while at the same time lowering blood pressure
  • Improves Insulin sensitivity, the hormone that regulates metabolism and energy use. Lowers blood sugar levels
  • Has an anti-diabetic effect by decreasing the amount of glucose that enters the bloodstream after you’ve eaten
  • Has to be shown to have numerous benefits in the treatment of Parkinson’s and Alzheimer by preventing the buildup of a protein called tau in the brain, a key factor in Alzheimer’s disease
  • It’s been proven to improve cognitive function even with use of a scented candle.
  • Fights bacterial and fungal infections with oil being very effective in treating respiratory infections caused by fungi, but also inhibits the growth of bacteria like Listeria and Salmonella
  • Useful in combatting congestion by clearing up mucus and improving circulation and not just good for viruses like the common cold. It’s been effective in studies on HIV by preventing the virus from entering the cells
  • The antimicrobial effects can even prevent tooth decay and reduce bad breath (a great addition, if you make your own toothpaste or look for it when shopping for a natural brand)

Whew! I did say it was a power house of taste and health benefits and this isn’t even an all-inclusive list. In short, it can combat free radicals with its anti-inflammatory benefits, reduce the risk of heart disease, stabilize your total cholesterol level, improve Insulin sensitivity, boost brain function and fight bacterial and fungal infections.

Experts do warn of incorporating too much cinnamon into your diet if you are pregnant, breastfeeding or have a heavy menstrual cycle. As always, if any of this applies or you’re looking to add it as part of a healing protocol, please consult your health care professional.  The recommended dosage according to the U.S. Department of Health is up to 6 grams daily but should not be used for more than 5 days a week.  Add cinnamon into your diet slowly. Even half a teaspoon a day has a positive effect.

Here is one great way to enjoy cinnamon’s power house of flavor along with it’s healthy benefits. Try our Mini Cinnamon Spiced Cake.




Reveal The Lies of the Mind, to Breakthrough to Your Weight Loss Goals

lies of the mind

Reveal The Lies of the Mind, to Breakthrough to Your Weight Loss Goals

Need a quick fix to your weight and lifestyle problems, even if you’re not prepared to take responsibility for your actions? – Please continue to believe the lies of your mind and close this webpage, we cannot help you.


  • Are you looking for healthy options over gimmicks?
  • Are you open to different ways of looking at old problems?
  • Are you fed up of believing the lies your mind keeps telling you? -(I cannot lose weight, I’ll always be fat, the gym is for fit people)


Then we can help you.


The only way you will defeat your recurring weight problems is if you accept this one truth…you must never, ever go on a ‘diet’ again!




  • Do you want to gain control of your eating habits?
  • Do you want to be FULLY in control of your life?
  • Do you want to be able to breath in your skinny jeans?
  • Do you want to reduce your risk of weight related health issues?



You might call them your ‘eating pants’, or casuals, and at first those loose fitting clothes are a tonic at the end of a days work. Eventually your eating pants become the only clothes that fit you.  Sound familiar?


How many times do you open your wardrobe and look at the expensive garments you never wear? Perhaps you purchase clothes that are too small and call them ‘goal’ clothes. What if they could be your ‘reality’ clothes?


How many times have you said, “I’m going to lose weight for the wedding and fit into that…” Click To Tweet


When you fail to fit into those clothes you want to feel better… The best thing you can do is go and get a double cheeseburger with a five-dollar shake, right?


Lies of the mind-cheeseburger
“Erm, where are my large fries?”


  • What if you could comfort eat with different foods?
  • What if you could be shown a lifestyle plan that works?
  • How would your life improve if you could see that making a breakthrough starts with one simple action?


So what’s the difference between a lifestyle and diet?


You live a lifestyle permanently, you diet temporarily... Click To Tweet

After years of believing the lies of your mind, you play along thinking you will do something about your recurring weight issues, but ultimately you and your mind know that this is a charade.


If only you could make that breakthrough, get started, end the destructive spiral of thinking, and after only 3 weeks (of eating delicious foods) your ‘goal’ clothes are now your reality clothes…How amazing would you feel?



lies of the mind -happy#1
You can feel this way everyday, even when you are sad


After stuffing down empty promises with the cheeseburger and five-dollar shake, the next logical step is to analyse what’s amazing about you, then why you always fail (probably best to really give yourself a hard time here, that way the bag of cookies at nighttime will taste better)


  • I’m motivated
  • I earn great money
  • I work hard
  • I follow through on commitments
  • I respect others
  • I pay my bills on time
  • So why can I not BREAKTHROUGH & start to live how I want?


Out come the cookies…


lies of the mind -oreos
“One more won’t hurt”


  • I have a lack of energy (eats two cookies)
  • I am embarrassed about my size (two more cookies)
  • I never swam in the pool with my kids on vacation (four more cookies)
  • I’m intimidated to go to the gym and it’s too far away (finish the pack of cookies and drive twenty minutes to the shop to buy more junk food)
  • I spend more money on health care than I do on prevention and being healthy


lies of the mind





There is a better way to live your life, a way that ensures you eat the right foods at the right time. A way of life where you have the energy to do all the activities you want. A way of life where you are the first person to jump in the pool with you kids on vacation.


lies of the mind -winner
You are a winner, sometimes you just forget…


A way of life where you are guilt free, active, and have all the tools you need to maintain who you really are, not who you think you should be…

Let go of regret, put down failed diet attempts, BREAKTHROUGH and be you, because you are amazing…

Get started now and change your life forever…


Schedule a free one hour call with lifestyle experts Mark and Margie Burton of – Hurry as there is a limited number of people we can speak with, get a slot whilst they last


That’s it! That is all you need to do to make the breakthrough! Really? – Yes, the phone call is the breakthrough and if you miss out you’ll never know if this could have changed your life (hello cookies)

P.S. Photograph your food, yes, everything you eat take a picture; start to SEE what you are consuming. This is private to you and easy to do. You’ve made the breakthrough…


lies of the mind greedy eating
“The whole hog!”


P.P.S. Did you know the average size of a dinner plate has increased by 2 inches in the last 50 years? That doesn’t sound like much right? What if I told you, those 2 inches actually increase the surface area of the plate by 50%?

We are programed that a full plate is satisfying. Reduce the size of your plate and you’ll reduce the amount of food you’re eating without even thinking about it.


How big are your plates?


lies of the mind -plates



10 Healthy Alternatives for Natural Weight Loss

swap store produce for farmers markets

10 Healthy Alternatives for Natural Weight Loss

Here are my top 10 healthy alternatives to common foods.Whether you’re looking to lose weight or live a healthier lifestyle Keep in mind, you don’t have to replace everything all at once. You can even create a swap out list along side your grocery list and work the replacements into your meals over time.

Healthy Alternatives are not a compromise, they are a path to effortless weight loss

not a healthy alternatives datepaste - healthy alternatives

Replace sugar with Stevia raw honey or date paste


Stevia is all natural and has zero calories, carbs or sugar. Raw Honey has other health benefits, which include anti-microbial, heart-healthy and anti-inflammatory effects. It does break down in your body the same as sugar so while it has nutritional benefits, treat it as sugar. Date paste is an easy sugar alternative loaded with calcium, iron, magnesium and fiber.


soda - replace for healthier eating as healthy alternatives soda watersoda - healthy alternatives Skip the soda and drink sparking water or Kombucha

There is nothing “good’ about soda pop and a healthy alternative is a vital change. Sparkling water will provide the fizz you may need without all the chemicals and sugars. Kombucha is a fermented beverage loaded with probiotics which are good for digestion and intestinal health.



milk as healthy alternatives milk almonds healthy alternatives Replace milk with almond milk

Unless you’re drinking Kelfir or milk from grass fed cows, skip the milk, period. Of course there is plenty of research around whether we should even be drinking it at all (not Paleo is only one), but that’s for another time.  Almond or other nut milks contain calcium, iron, magnesium, phosphorus, potassium. zinc,B-6, folate, riboflavin and others.


mustard healthy alternatives mustard for mayo as healthy alternatives Use mustard instead of mayo

If you cant live without the mayo, at least try veganaise, they are less likely to contain GMO related fats and other chemicals. Read the labels! Outside of the caloric benefit of mustard over mayo, it’s healthy. It contains antioxidants along with turmeric (anti-inflammatory). Mustard seed has also been classified as a super food due to it’s nutrient dense anti cancer fighting benefits.


salad dressing store as healthy alternatives salad dressing as healthy alternatives Replace store bought salad dressing for homemade vinaigrette

Store bought dressings are laden with GMO fats and other chemicals that have zero benefits to our health. With homemade dressings you have control over the ingredients. Use good fats, like olive oil, almond oil or grapeseed oil.  You can even use just a good extra virgin olive oil and balsamic vinegar.


market store as healthy alternatives market farmer as healthy alternatives Shop local farmer’s market for fresh in season produce instead of large grocery store chains

In season produce has more nutrients due to a shorter “shelf” life. When in season produce isn’t available, the next best option is frozen. It goes from farm to freezer keeping its nutrients.


Seasonal eating supports local farmers markets and keeps you fit for life Click To Tweet


salt-shaker-as healthy alternatives salt-pink as healthy alternatives Replace your table salt with Himalayan salt

The processing of table salt has removed all of it’s minerals. Himalayan rock salt contains over 80 minerals.  Some of the benefits include balancing PH, increasing hydration, balance electrolytes, lower blood pressure and improve circulation.


peanutbutter as healthy alternatives peanutbutter almond as healthy alternatives Replace processed peanut butter with almond butter

Peanuts are actually legumes and are not Paleo. That could be enough but I’ll continue.  Peanuts contain high levels of Omega 6 which can lead to inflammation. They contain aflatoxin with is actually a natural mold that is the source of people’s peanut allergies. These aflatoxins are also a potent carcinogen so replacing peanut butter with alternative nut butter will help cut down on your toxic load exposure from the environment.  Almond butter is a good source of vitamin E, an antioxidant along with trace minerals and is more nutritionally dense then peanut butter.

Healthy alternatives are not a compromise, they're a new experience.... Click To Tweet

oil vegetable as healthy alternatives?oil coconut as healthy alternatives Swap your vegetable oil for coconut oil

There has been enough press around the hazards of GMO foods/oils.  Coconut oil contains medium chain triglycerides that metabolize differently and has proven to increase energy, reduce candida (yeast), improve brain health, reduce hunger  help with may brain disorders. There are about 100 more benefits of using coconut oil, but bottom line, it’s definitely earns it’s role as a superfood.


croutons as healthy alternatives croutons sliced almonds as healthy alternatives Use almonds instead of croutons on salads

Croutons are high in sodium ,carbohydrates and do not offer much nutritional value.  Almonds are loaded with vitamin E, fiber, protein, healthy fats, manganese, magnesium, cooper, B12, phosphorus and loaded with antioxidants. It can also help with weight loss. Almonds contain many nutrients that are hard for the body to breakdown. Therefore, 10-15% of the calories can’t be absorbed.



Check out more delicious and healthy recipes here