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EVERY MORNING upon rising (before I meditate), I drink a large mug of warm water with 1/2 lemon, squeezed and dropped into the glass. This drink not only wakes up my tastebuds, liver, and kidneys, it also invigorates my soul. Warm drinks such as lemon/lime water and herbal teas are associated with connectivity and grounding. Aaaaah!

BREAKFAST– Blue-Green Goddess Smoothie

You will need :

10 small kale leaves
1/4 cup of baby spinach
1/4 cup of frozen blueberries
1 frozen banana
1/2 cup of filtered water
1 tbsp mixed nuts and seeds (pepitas, brazil nuts, chia)

Method :

Blend nuts and seeds into a powder using a nutri-bullet or high
speed blender.
Add bananas, blueberries, kale and spinach.
Add water slowly and blend for 10 seconds or more, until you find
your perfect consistency.


Credit to Brigitte Tohm.


Mid Morning Snacking. Go To Foods

These super versatile snacks can be used at mid-morning or
afternoon. If you are hungry, use the Satisfy foods over the
Rejuvenate foods and/or choose the Energise if you are prone to that
mid-morning or afternoon lull. Apples are high in fibre and aid satiety,
increasing feelings of satisfaction, whereas watermelon and oranges
contain B vitamin and magnesium which help to lift your mood for a
fresh start. Brazil nuts and sunflower seeds are a good source of
selenium (mood influencing) and rate high on the happiness scale.



SATISFY – Green Apple or Nashi Pear

REJUVENATE – Watermelon, Orange or Papaya, Grapefruit with Cinnamon.

ENERGIZE – 1/4 cup sunflower seeds & brazil nuts, combined as a trail mix with a glass of fresh orange/cos juice. 2 oranges, 1 small handful cos lettuce, juiced. Perfect energy boost for coffee lovers!



1 large handful basil leaves
1/2 cucumber, sliced (skin on)
1 tbsp hemp seeds
6-8 large button mushrooms
1/2 beetroot, grated
2 fresh Roma tomatoes
1 orange, peeled and sliced
1/4 cup fresh raspberries or blueberries


  1. Slice cucumber, 1 orange and tomatoes. Add to a large serving bowl.
  2. Grate beetroot, roughly break up basil with your
    hands and add to bowl with button mushrooms.
  3.  Combine all ingredients and toss to combine. Drizzle with your
    favorite citrus dressing or my recommended 5-Minute Miracles
    Zesty Lemon Dressing from the 5-Minute
    Miracles Recipe book.*

Mid Afternoon Smoothie

Kiwi Avocado Krush!

2 large romaine lettuce leaves
2 whole kiwi fruit
6 ice cubes
1/2 large Hass avocado
Vitamin C, healthy fatty acids,
Crush ice in nutri-bullet or high-speed blender and return to freezer.
Then, remove the skin from kiwi fruit using a small paring knife and
combine all ingredients except ice in nutri-bullet or blender.
Once it becomes creamy, serve over ice for a refreshing smoothie
that’s full of life!
This MID-AFTERNOON SMOOTHIE is high in vitamin C, antioxidants
and healthy fats, this smoothie may help to reduce stress, anxiety, frustration and


Photo by Karly-Gomez










Dinner  Rolly Lasagne

You Need

3 medium-sized zucchinis, 1⁄4 cup sprouted chickpeas, 1⁄4 cup artichoke hearts, 1⁄2 cup raw macadamia nuts, 1⁄2 medium sized lemon, 1 tsp fresh oregano, 1 tsp fresh thyme 1⁄2 tsp Celtic sea salt, 1⁄2 tsp freshly ground pepper, 4 tbsp of purified water, to thicken 1 whole ripe Roma tomato 1⁄2 cup chopped red capsicum 2 tablespoons olive or avocado oil 2 cloves fresh
garlic, 2 soft Medjool dates, 1⁄2 teaspoon sea salt 1 tsp basil 1⁄4 tsp cayenne pepper, to taste.


  1. Slice zucchini lengthways into long, thin slices and set aside. Next,
    process peas, nuts and artichokes, then add lemon juice, salt,
    pepper and herbs. Process again, adding water slowly to create a
    cheese ball. Set aside.
  2. Next, make the lasagne sauce by processing tomatoes, oil,
    dates, salt, and garlic together. Slowly add basil and cayenne
    and process again.
  3. Lie zucchini strips out flat, spread “cheese” on each strip leaving
    1-2cm at each end. Roll and place a toothpick to hold in place. Move
    your raw roll-ups onto a dish and spoon lasagne sauce over the top.


Dessert or Snack

4 cups of pitted, frozen, sweet cherries
2 tbsp fresh lemon juice
1/4 tsp pure vanilla essence
Your favourite dessert bowl

1.Pop frozen cherries through a sorbet making juicer (see the Hurom)
or pulse gently in food processor until a smooth, pulpy sorbet is

2. Mix in vanilla essence and lemon juice gently by hand.
3. Serve immediately, or freeze and take out 5-minutes prior to serving.

High in melatonin, the hormone that jumpstarts your sleep cycle, cherries
can help create balanced sleep patterns.


Photo credit to Neven-Krcmarek.

EVERY EVENING before I sleep, I make myself a hot cup of lavender or chamomile tea. Both of these teas have calming effects and relax the nervous system. They also assist in the final stages of daily cleansing, slow down our thoughts and help us to feel grounded and connected… ready for a restful night’s sleep. As I put away my worries of the day, I also swipe right and turn my technology into sleep for the evening. Phones, iPads, gadgets can stimulate the nervous system in many ways and I always try to disconnect at least
an hour before bedtime to allow my body to calm…


By Marissa Nieves soon to join us as a team member of Pink Sky Magazine.

You can find out more about Marissa by checking out her website 

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