Tagged "food"

5 ways to be kind to yourself this autumn

Posted by Emily Coppola on

As we sadly say goodbye to the summer months, it’s time to take stock and embrace the change of season. The days are getting shorter, the temperature is falling, and here are our top five tips to stay healthy in the lead up to winter.

  1. Eat seasonal foods

Mother Nature has a very clever way of knowing exactly what your body needs throughout the year, so always buy in season. Not only is it healthier… it’s also much cheaper! Now is the time to enjoy fresh pumpkin, parsnip, sweet potato, eggplant, zucchini, beetroot and broccoli, along with apples, pears, figs, rhubarb and plums.

  1. Slow down

Life is busy, and it’s easy to let your day-to-day routine become a sprint. Autumn is the perfect time to slow down and enjoy some internal reflection. Nurture yourself by slowing down, in alignment with nature around you.

  1. Take steps to prevent cold and flu

Whether or not you choose to have a flu vaccination, there are things you can do to reduce your risk of getting ill this winter. Eat immune-boosting foods like garlic and ginger, cover your nose and mouth with a tissue when you cough or sneeze, wash your hands regularly, and encourage your colleagues to stay home from work if they get sick (that includes you!).

  1. Embrace movement

Far too many people stop exercising when the weather cools down, and spend more time doing sedentary activities indoors. Don’t let cooler temperatures stop you from moving your body. Find a form of movement that you can maintain during autumn and winter, so you don’t fall off the wagon this year. No one wants to have to start all over again in spring!

  1. Align your lifestyle with the season

As the season shifts, give yourself permission to make appropriate changes to your lifestyle. The shorter days and longer nights are the perfect excuse to take the time to really look after yourself; spend time relaxing, read a book, indulge in some spiced chai tea or start writing that book you’ve always dreamt about writing.

VT xx


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Green things

Posted by Emily Coppola on

How many green things can I pick out of this meal? – humans under 12

How many green things can I put into this meal? – healthy humans

How many green things can I hide in this meal? – mums (super humans)


Green powder, green tablets, green salads, green smoothies. Some greens are better than others, obviously... *cough*... Vibrantea. But what’s the deal? Do I need all the green stuff? What should I do with the green stuff? Will I even like the green stuff?

  • Supplements

Green supplements such as powders and tablets can be great, but watch out for nasties. There’s not a whole lot of point shoveling green powder into your smoothie if it’s full of preservatives and artificial sweeteners. Always read the ingredients before you buy; food labels are your friend. The greatest tip when it comes to supplements (and, well, life) is if you can’t read it – don’t eat it. I’m talking about the long scientific names of additives, preservatives and chemicals, and all those confusing numbers and codes. Keep things natural.

  • Smoothies

Adding greens to your morning smoothie is an excellent idea. Doing so balances out the pH of the smoothie. Having only fruit and milk makes it extremely sweet and acidic which can be hard on the tummy. Incorporating a handful of spinach or a couple of spoons of spirulina or a good quality greens powder will not only skyrocket the amount of nutrients but it will make the overall smoothie more basic (the opposite to acidic… not uncool).

  • Salads

Salads are boring (personal but popular opinion), which is why you’ve got to make them fun and filling. Green salads are so great for you it’s a joke, and adding extras will help you sustain a healthy diet. Think roasted veggies, wholegrains, seeds, nuts, avocado, herbs and spices. If food isn’t fun you won’t want to eat it. Starting with a basic (uncool) green salad such as spinach leaves, lettuce and cucumber can be a foundation for a lot of great, healthy meals - you just need to get creative to make your salads sexy!

Recipe: My Favourite Green (but not really) Super Easy Salad


  • 1 handful of mixed green leaves
  • 1 potato
  • 1 small sweet potato
  • 1 carrot
  • 2 tbsp rice flour
  • ½ cup cooked red quinoa
  • ½ cup coconut oil
  • Pink Himalayan Salt – to taste
  • Mixed herbs – to taste


  • 1 tsp tahini
  • 2 tsp sesame oil
  • 1 wedge of lemon juice
  • Boiling water

Make it:

  1. Firstly preheat the oven to 200°C. Make sure the oven is on bake (as opposed to fan bake) so you get both top and bottom heat.
  2. Peel and wash the potato, sweet potato and carrot and cut up into bite sized pieces.
  3. Put the pieces into a bowl and toss with ¼ cup of melted coconut oil. Add rice flour, salt and mixed herbs and toss until completely covered.
  4. Put the remaining ¼ cup of coconut oil into a roasting dish and put the vegetables in. Put into the oven for 1 hour or until crispy and golden brown on the outside.
  5. Now make the dressing. Put one teaspoon of tahini paste into a ramekin sized bowl. Pour over enough boiling water to loosen up the tahini so it is runny and more to the consistency of a dressing. Add 2 tsp of sesame oil and the juice of one wedge of lemon. Mix, mix, mix.
  6. Now serve! Put the mixed leaves in the bottom of a bowl followed by the red quinoa. Pour the dressing over the salad now to avoid making the roast vegetables soggy. Now put the roast vegetables of top and there it is. A not-so-basic salad.

 VT xx


 With love from Kristy West, Vibrantea Ambassador

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