The roasted cauliflower steak recipe at the end of the article is a quick, nutritious and delicious plant-based meal. A large part of good health and good gut health is to improve the quality of food and nutrients that enters your body. Here’s how to start spring cleaning your diet:
Our lives can be hectic and chaotic. Not only can this affect our daily lives and how we eat and exercise, but it can also have long-term effects on our mental well-being. Before making any major changes, start by making minor ones that help simplify your life.
This process could be as easy as changing your schedule to eliminate excessive driving around, planning meals ahead of time, or clearing out your fridge of unhealthy foods.
The number one way to have a healthier lifestyle is to ensure that you have ingredients on hand. Start by getting rid of junk: chips, carbonated drinks, ice cream, processed food, alcohol etc. Then refresh with good ingredients – organic fruit, veggies, nuts, seeds, fresh herbs and spices (ginger, turmeric, rocket), beans and quinoa.
It helps to set time aside every week to prepare meals and snacks so you have healthy options on hand.
One of the quickest ways to feel refreshed is to include more water and herb teas in your diet, especially if you are using them to replace less healthy options like soda or alcohol.
If you’re not a fan of plain water, keep a jug of ‘infused’ water close at hand with a twist of himalayan salt, fresh lemon, cucumber slices, mint etc. If you must have a caffeine kick, try green tea (high in the anti-oxidant ECGC) instead of coffee.
Including foods high in anti-oxidants helps to clear your body of free radicals and repairs damaged cells, so your body can function with optimal efficiency.
The quickest way to up your anti-oxidant intake is to include bright coloured or dark green fruits and vegetables, as well as berries. Turmeric is a very powerful anti-oxidant, as is broccoli, especially broccoli sprouts. Remember turmeric is activated by black pepper. Start your morning with a smoothie or fresh-pressed juice so you’ll have energy and vitality for the rest of the day.
Let our great weather inspire you to get moving. Find an activity that you love! The positive emotions associated with doing something we love has been proven to impact our genes for good health and longevity… and is obviously more sustainable. A brisk walk during lunch, or yoga or rebounding, a bike ride or a hike in nature are all good examples. Find your preferred activity!
Many people fail to make changes to a healthier lifestyle because they try to hard, too fast. Willpower and discipline are not enough for sustainable change. Enjoyment is key!!
The same goes for suddenly switching your diet. Take it easy. It could mean starting the day with a healthy breakfast, or cutting back on caffeine and sugar. Once your body adjusts to the change, find somewhere else to make improvements.
Once you become comfortable with a new healthy habit, add another. And another. Maybe increase from one plant-based meal a day to two. Or maybe it’s from one plant based day a week to 2 days a week. Set goals for yourself and soon you’ll be living the healthy life you envision.
Detoxing is a process, not a sprint – take your time, take small steps, and in a few days or weeks, you’ll see and feel remarkable differences.
Yours in plants, pedals and peace,
Chantal Du Chenne
Functional Medicine Health Coach
1 head of cauliflower (about 600g)
1 tsp finely chopped onion
1 tsp crushed garlic
1/2 tsp smoked paprika
2 tsp nutritional yeast (woolies)
roasted pumpkin and sunflower seeds
1 TBSP chopped parsley
himalayan salt and black pepper
One avocado sliced
1/2 cup cooked black beans
1 cup steamed broccoli
Pre-heat the oven to 200 degrees C
Slice the cauliflower lengthways into thick slices, place on a baking tray, cover with foil and place in the oven for 10 minutes
Add all the dry seasonings into a small bowl and mix until fully combined
After 10 minutes, remove the cauliflower from the oven
Now drizzle with olive oil and sprinkle seasoning onto both sides until evenly covered
Place back in the oven, foil off for another 7-10 minutes, turning them over half way to ensure both sides are crisp.
Complete this delish meal by adding the avocado, broccoli and black beans.
Garnish with parsley and enjoy!
BIO: Chantal is a B.Sc.Hons Allied Health with an international diploma in Nutrition and Sports Nutrition. Chantal is completing her internationally a-credited Functional & Integrative Health Coaching certification. She is also a passionate Gut Health advocate, specialising in the improvement and management of the chronic diseases of lifestyle, the illnesses and diseases associated with dietary excess and their relationship to leaky gut and dysbiosis (imbalance) of the gut microbiome. These conditions include IBS, high cholesterol, high blood pressure, overweight, obesity, acne, eczema, depression, anxiety, auto-immune, hormone imbalance, cognitive decline etc.
Over her 25 year career, Chantal has held various positions within the health and wellness industry – including 10 years as the Executive Head of Vodacom’s corporate wellness & mobile health programs. Chantal is the owner/ founder of the DripBar which offers vitamin and mineral drip therapy in improving micronutrient deficiencies. She is also the founder/owner of a Kombucha brewery which produces the brand of organic green tea ‘booch’ called theFarmacy.
Chantal is a competitive cyclist, a plant strong vegan and mom to two grown up girls.
To book a health coaching session: firstname.lastname@example.org or email@example.com
Get dripped with an IV vitamin drip at the DripBar!
Detox. Energize. Immune boost
At the DripBar, we offer a range of vitamin and mineral IV drips designed to optimize health and well-being. IV nutrient therapy supports the active busy stressful lifestyles that are so common to 21st century living. At the DripBar, our IV vitamin drips have been specifically formulated to include combinations of vitamins, minerals, anti-oxidants and amino acids that boost immunity, improve mitochondrial function & energy levels, increase vitality and facilitate detoxification.
This blog post contains information that is not designed to take the place of,
substitute, or replace any form and method of professional or medical advice
and treatment or medicine. All content is the author’s opinion and is not
intended to diagnose and remedy. The facts and figures contained in this
document are presented solely for informational and educational purposes