This week’s meal plan

this week's meal plan


Hello everybody,

This week apologies to any male readers, but I’m on a bit of a rant and it’s about the treatment of women in our society.  Not only do women have to contend with the gender pay gap in work and the assumption that they will do most of the unpaid work in the home, it turns out we are also disadvantaged in the treatment we receive from healthcare professionals.

Healthy Magazine first highlighted this last spring, although I have seen other articles on the subject as well.  Research has now proved that women have to fight harder to receive appropriate health treatment.  Women’s health issues are also routinely dismissed in terms of research and public information and support.  Women spend 19.1 years of their life in poor health compared to men at 16.1 years.

Of course, for most women this is not a surprise.  I’m sure you all have stories of the time your worries, pain and discomfort have been dismissed by a health professional as, at best, “being over emotional” or at worst “neurotic”.  Symptoms and the support for PMS, endometriosis, menopause and PCOS have all been given low priority.  To make matters worse, women are often made to feel they are exaggerating their symptoms or that they can’t have time off work for these problems – usually due to gender pay gap issues.

Furthermore, the poor health treatment of women filters down to affect our children too.  A mother’s instinct is more often than not right when she knows her child is unwell, but again many mother’s are dismissed by healthcare professionals as being over protective or again “neurotic”.

So, ladies, we need to fight for our right for equality in health treatment.  If you go to there is a letter you can download to email to Paula Sherriff MP to lobby the Government to take women’s health seriously.  I’ve done mine – I hope you can find time to do yours.


Here’s this week’s meal plan to help save  you some time to write your email:-

  • Sweet and sour pork, stir fried vegetables and rice
  • Chicken coconut curry and rice
  • Teriyaki chicken burgers and salad
  • Moroccan salmon fillets, pineapple salsa and sweet potato wedges
  • Chicken fajitas and salad
  • Roast Pork, vegies and roast potatoes.


I hope you have a wonderful week.  Don’t forget you can sign up to our  FREE weekly Newsletter HERE

Share your stories or comments below or on our facebook page,  if you think you have suffered from health sexism.


Signature from Janine x


This week’s meal plan

this week's meal plan


Hello Everybody

Well I’m guessing that those of you who have children, have now probably got them all back at school – mine are back at last!

Whilst I do miss them and don’t really want them to go back to school,  it does give me a bit more time to focus on all the stuff that needs doing and allow for a bit of “me” time.

Although I’m not looking forward to the onset of winter and the craziness of getting ready for Christmas, I do get a kick out of the “back to school” vibe.  It gives me a feeling of a fresh new start.  This makes me focus on the resolutions that I set back in January and whether  I’m anywhere near achieving them before the end of the year.

One of my goals was to make exercise a daily habit.  I’m the first to admit, that this has been very sporadic and has particularly failed over the summer months.  This September, my “back to school” goal is to get more exercise done!

So, how are you getting on with your January New Year resolutions?  Have you managed to implement any of them at all?  I’d love to know the healthy goals you had planned for the year and whether you achieved them.

Here’s this week’s meal plan:-

  • Tandoori Chicken fillets/drumsticks, turmeric rice and side salad (I shared this recipe on the New Leaf Facebook page, so make sure you check it out).
  • Tuna and leek quiche with salad
  • Homemade Lasagne
  • Prawn spaghetti marinara
  • Crumbed chicken fillets, creamed spinach, carrots and sweet potatoes.
  • Smoked fish pasta bake

I hope you have a super week.  Let me know what your New Year health goals were in the comments below or on the facebook page.


Don’t forget you can now sign up for a free weekly newsletter HERE


Signature from Janine x


This week’s meal plan

this week's meal plan


Hello Everybody,

I hope you all had a super Bank Holiday weekend.  It was amazing to actually have some good weather for it!

This week I just want to remind everyone that YOU ARE UNIQUE!

Whilst I truly believe in trying to eat as balanced a diet as possible that includes fat, protein, carbohydrates and fibre, it is also equally important to listen to your own body.

Obviously, some people have medical conditions which restricts their diet.   However,  far too many people are just following fad diets they have seen highlighted in newspapers and social media that exclude whole food groups for no scientific reason.  Usually these diets are unsustainable and can have a detrimental effect on health, as they are often so extreme.

By following a balanced diet as an outline, you can make small adjustments to allow for your own tastes and the effect the foods have on your body.

I know some people feel dairy effects their sinuses whilst others feel bloated if they have too much high fibre grains.  Some people can drink coffee before bedtime with no effect, whilst others are up all night, unable to sleep!

Yes, human bodies all follow the same general digestive mechanism,  but it does work slightly differently for each individual – that’s why you are UNIQUE.  

These digestive differences between people could well be due to our different gut microbes.  This is a whole new area of research which scientists are trying to rapidly map out as gut microbes appear to affect all aspects of our general wellbeing.    

If you have tried a food several times and each time it has had a detrimental effect on your general wellbeing,  then try an alternative food.  The main aim is to develop an overall balanced diet which isn’t reliant on just one or two food groups.

Below is this week’s meal plan for our family.


I hope it provides inspiration for you to plan a week of meals that suits your family and their individual tastes.


  • Pepper steak or chicken breasts, sautéed red peppers, sweet potato wedges and salad
  • Homemade chicken and mushroom pie, mashed potatoes and green vegies
  • Creole chicken, pineapple, avocado and sweetcorn salsa with pasta salad
  • Chicken breasts with cranberry sauce, leeks and mashed potatoes
  • Salmon in a creamy sauce with pasta
  • Chilli con carne and rice


Wishing you all a super week.

Please comment below or on our Facebook page and let me know which foods cause you problems.

You can now sign up to our regular Newsletter and healthy updates via email right HERE


Affirmations – Good or Bad?


Do you believe in affirmations?

When I was younger, I was very sceptical of anything I considered a bit ‘woo woo’ or hippy.  Yoga, self help books and especially affirmations.

How on earth could talking to yourself, telling yourself that you are special or loved really make any difference to how you truly feel?  My view then was that  you were either happy or sad.  A few random words weren’t going to change that.

Now I’m much older, I’ve fully embraced yoga. I  can also see the value of selective self help books in guiding people through difficult times.  But until recently, I still couldn’t get my head around the affirmation thing.

In my teens I struggled with shyness and an acute lack of confidence.  There was always that little voice running through my head – “you’re not good enough”, “everyone’s looking at you”, “you’re going to make a fool of yourself if you try something new”.  The teenage years can be pretty tough!  Over the years I have learnt to take some control over that voice but it can still get the better of me when I’m feeling a bit low.

There is increasing scientific research that’s proving that the way you think has a profound impact on your general well-being.  Your mind-set can affect your metabolism and weight, your hormones and your general physical health.  It seems your thoughts can actually influence your cellular functions.   I was beginning to think that if science could find some positives then perhaps there was more to this affirmation thing.

Then I read a recent blog post by a lady called Kris Carr which began to crystallise my thoughts (you can read it here: ).

Part of the blog describes a conversation where Kris explains to her coach, Louise Hay, a problem she was experiencing.  Kris states her words were something like “this always happens to me” or “I just can’t do it”.  Sound familiar? Words that I think we can all relate to having said at some stage in our life.

Louise Hay pointed out to Kris that these words were actually an affirmation – a negative affirmation.


I found that really enlightening.  We all do it – using negative words when we are struggling, with the result that the outcome just becomes worse.  Whenever I’ve stopped and looked at a problem with a more optimistic outlook, the problem begins to resolve or improve.  That’s exactly the intention of positive affirmations.  They should prompt you to stop and  look at a problem you are struggling with and then encourage you to see it in a more positive mind-set to help you find solutions.

Of course, affirmations aren’t going to actually solve the problem or make problems go away.  But they are going to help you think about things differently, producing a more positive outcome.

Now, I’m not ready yet to embrace the “I love myself” type of affirmations, but I’m certainly going to be arguing with that little voice in my head when it has negative thoughts. I’m also going to find ways to implement and enjoy much more positive vibes in my thought processes.

I’ve decided that my affirmation for the next few months is going to be “let go of the fear”.  Increasingly as we age we allow ourselves to stop pushing ourselves outside our comfort zone for fear of something going wrong.  I’m going to try to stop myself doing this.


I started whilst on holiday this summer.  I made myself swim across a really deep, dark river.  I’m not a confident swimmer but it was a beautiful setting and a very hot day.  My kids had already gone on ahead  of me.  In the past, I’ve just sat on the bank and watched but I decided to push myself out of my comfort zone and follow after them.

It gave them quite a shock when I turned up on the bank beside them and it’s a great feeling shocking your kids!


Do you feel inspired to join me in choosing an affirmation to provoke change in your life?

picture of hot springs with affimation "change the way you look at things, the things you look at change" by Dr Wayne W Dyer

Let me know in the comments below or if you already use affirmations, let me know what your favourite one is.




This week’s meal plan

this week's meal plan

Hello Everybody,

I have to offer my apologies again for the late posting of this week’s meal plan.  Whilst I love school holidays, they really mess up my work schedule!

The other problem I have in the school holidays is maintaining an exercise routine.

I struggle constantly with back ache and arthritis pain in various joints of my body.  When my arthritis is flaring up, it’s very hard to motivate myself to exercise.

What I’ve learnt over the last month or so though, after not doing any regular exercise, is that my aches and pains actually feel 10x worse.  So whilst they say you can’t “out run a bad diet”, exercise is still really important for your general wellbeing.  This is because exercise helps to strengthen muscles and bones.  It also activates your lymphatic system, hormones and digestive tract.  All of these components need to be working correctly to ensure optimal health.  There is also scientific evidence that proves exercise is important for your mental wellbeing too.

The most important thing is to find an exercise/movement type you love.  This can be anything from working out in a gym to dancing around the garden.  It doesn’t matter what type of exercise you do, as long as you can do it regularly and enjoy it as part of your daily lifestyle.  So I’m off now to try and reclaim my exercise routine and do a few yoga stretches – but I may need to get the kids involved too!

Need some inspiration for a type of exercise that might suit you? – check out my post The power of walking.

Here’s this week’s meal plan:-

  • Chicken stroganoff and rice
  • Homemade quiche and salad (or homemade pizzas for the kids)
  • Creamy tarragon chicken, roast potatoes and vegies
  • Homemade enchiladas with salad
  • Honey prawns and pineapple salad
  • BBQ steak with Portobello mushrooms, grilled haloumi cheese and salad


Wishing you all a wonderful week.  Let me know in the comments below or on the Facebook page what your favourite exercise is  – the more eccentric the better!.