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11/4/2019

My favourite brownie recipe...

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​A healthier Raspberry Chocolate Brownie recipe

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​​This is super easy and one of my all time favourite yummy treats! My basic raspberry brownie recipe is lower GI and lower in cocoa than most standard recipes, because it is designed for people who are sensitive to sugar, gluten and dark chocolate (i.e. me!). I have played around with this recipe many times in my kitchen, so some easy swap-ins and ideas can be found at the bottom of the recipe. You might also like to read  'So what about sugars?'
​A healthier Raspberry Chocolate Brownie recipe - less sugar with more yummy flavours!​

​1/2 cup coconut oil
1/2 cup of coconut flour
1/3 - 1/2 cup of your choice of sweetness* (dependent on taste and health needs)
1/4 cup of dark cocoa powder**
1/4 cup of desiccated coconut**
1 cup of raspberries
4 eggs
1 tsp vanilla
1 tsp cinnamon ('ceylon' preferably)
1/2 tsp pink salt
1/4 tsp cardamom powder (optional)


Melt raspberries if frozen. 'Gently' melt together coconut oil with cocoa powder and your choice of sweetness*. Stir in the melted raspberries and desiccated coconut, remove from heat and leave to cool. In a bowl, gently whisk together eggs, salt, vanilla, cinnamon and cardamom. Stir the cocoa raspberry mixture into the eggs mixture. Then gently whisk in the flour a spoonful at a time, forming a smooth batter. Line a square dish with grease proof paper and pour in the mixture. ***Bake at 170°C for 20-25 minutes or until the centre is firm enough. Allow to cool for 15 minutes before slicing.
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  • ​*Some healthier suggestions for your choice of sweetness. Aim to acclimatise the taste buds to natural flavours and less intense sweetness. Read 'So what about sugars?'​:
    • ​*Paleo, natural sweetness: select a natural sweetener such as pure maple syrup or raw coconut sugar. You could experiment with using a 1/2 measure and adding a few drops of organic pure Stevia extract to make up the difference in sweetness. Read 'So what about sugars?'
    • *Try substituting '2 tablespoons' of sweetness for '2 tablespoons' of Inulin powder to keep the good gut bacteria happy, promote better blood sugar management and reduce cravings. (put 2 tablespoons of Inulin into your measuring cup first).
    • Pre-diabetics may want to consider substituting Xylitol in a 1:1 ratio, or Erythritol as a 1:2 half measure. Read 'So what about sugars?'
    • My current personal favourite for this recipe:  'Using a 1/3 cup measure' put 2 tablespoons of Inulin powder in first, then fill with coconut sugar to make a level 1/3 cup, for melting. Add 6 drops of pure stevia extract to the eggs mixture, before mixing all together. Read 'So what about sugars?'
  • You could swap the coconut oil for 1/2 cup coconut butter (yummy with a sweeter taste).
  • **For a richer chocolate hit you can swap the 1/4 cup desiccated coconut for another 1/4 cup of cocoa (i.e. for 1/2 cup cocoa as in standard recipes)
  • ***This recipe can also be baked in mini-muffin tins for 20 minutes. 
  • ​If you want a firmer slice you can place in the fridge for 30 mins before serving.
  • Store in the fridge for up to 5 days.
  • Freezing these will make them last longer and then add to lunch boxes as needed or defrost when you fancy a treat. (personally I sometimes eat them straight from the freezer as they remain reasonably soft)

Find my other recipes here...

See my other recipes

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11/4/2019

Heart Breathing & Heart Meditation

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Heart Breathing & Heart Meditation for You...
 
Heart Breathing & Heart Meditation for Resilience, Self-Care & Connecting to your Joy
If you have just eaten or are not feeling 100% well, then go gently on the breathing in this exercise. We are going to do a quick practice of the two ‘quick fixes’ before we get into the combined guided meditation.

Quick fix 1) Relax. Take 3 or 5 slow deep breaths filling your lungs while pretending to fill ‘a balloon’ in your abdomen OR you could just fill your lungs and hold your breath for 4 counts with each in-breath, and then expel slowly. Experiment with both, or do something else you are familiar with. BEGIN TO RELAX. You will find the perfect way for you. Whichever way you do it, slow deep breathing triggers a calming response in the body, and instantly begins to reduce the stress responses associated with ‘fight or flight’ mechanisms.

Quick fix 2) Place your hand on your heart OR the center of your chest. This makes your heart feel like it’s receiving a hug, and triggers the release of the love hormone oxytocin. This also happens when we really HUG other people. We are basically wired for love, and, connecting to our joy. This also helps to move our focus out of our head (thoughts) and down to our heart (love & wisdom).
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​Go Deeper with the Meditation
There are three parts to the full meditation, but part A is useful to use anytime if you are feeling emotionally hurt, stressed, frazzled or are just in need of some love.
​

You may speak this meditation slowly aloud to yourself and record your voice on your cellphone on an ‘audio record app’ so you can relax and replay it to yourself whenever you wish.  Alternatively, you may get in touch with me if you would like me to lead a group in this meditation or create a recording especially for you.

​​A) Find a quiet space. Switch off for a moment, close your eyes, take five slow deep breaths, and move your focus from your head to your heart. Place your hand on your heart OR the center of your chest, to help you focus there (OR if you were in a public space you could ‘IMAGINE your hand on your heart’). Relax your shoulders… down, and relax your belly. Then while focusing on your heart, slowly continue breathing in… and out. Imagining or feeling as though you are gently breathing, in and out through your heart...  Continue your gentle heart breathing for a few moments, until the heart and mind are feeling much lighter.... (This basic technique, or Part A, can be kept in your back-pocket and used whenever you need a break, some peace, or a hug.)

B) As you breathe slowly in and out, through your heart. To the best of your ability, feel a genuine sense of love or appreciation for something or someone. Focus on these feelings of love or appreciation, feel them filling your heart, let your heart expand. Allow these feelings to flow outward to other areas of your body, to anywhere that needs loving and healing. Feel the love expand. Feel your heart smile. Let your face smile. Stay there a while. Sink into these feelings of love and appreciation.

C) When you are feeling amazing, basking in joyful feelings, you may then bring to mind someone OR something that you would like to send your loving energy to OR alternatively you may ask your heart a question and wait for an answer from your heart's wisdom. You choose. Enjoy this and spend as long as you wish here.
 
FINISH) When you are ready to finish your heart meditation and get on with your day, begin to bring your focus back to the room, ‘feel’ the chair or mat you are sitting/lying on, ‘wiggle’ your toes and fingers, notice the light on your eyelids, open your eyes, look at the walls/windows, have a glass of water and move your body… It is perfectly ok to fall asleep if you do this at bedtime or in a safe place. 

Inspired by the heart breathing and heart meditations available at:
​ 
https://www.greggbraden.com/ and https://www.heartmath.com/ ​
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Keep it in your Back-Pocket
Everyday life provides plenty of small opportunities to experiment with some of the self-care ideas on this page. Regular practice builds resilience and keeps it actively in your back-pocket for when a bigger upset occurs. When feeling overwhelmed, aim for at least 5-10 minutes of heart breathing or meditation for best self-care results.

Heart Breathing:  A few ‘deep heart-felt breaths’ with eyes open, can be discreetly included as you go about your day.
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Heart Meditation:  Only meditate in a safe place, and never meditate while driving or operating machinery.
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​Research shows that messages the heart sends to the brain also can affect performance, mood and stress response.  More information in this FREE e-book at: https://www.heartmath.org/research/science-of-the-heart/resilience-stress-and-emotions
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You deserve lots of love!
One of the most fundamental pieces of heart wisdom that I have learned and continue to implement in my own life is this: More self-compassion, forgiveness and loving-appreciation is fundamental to a well mind and a healthier, happier you. A you that is more open to giving and receiving love and compassion. A heart and mind that is stronger and more resilient through life's up's and downs.  TRY IT and see what unfolds for you...

For more information, or to learn about some other useful techniques, or for group or individual guidance please get in touch. I am here to support you on this journey of self-health discovery. Get in touch here...
Love & blessings,

Michelle
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    MICHELLE BISHOP, Vital Keys 2 Flourishing

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​All prices quoted are in New Zealand Dollars.
​Services are delivered from Hibiscus Coast, Auckland, New Zealand. Local, national and international services available. Paypal is available for international payments, currency exchange fees may apply.
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Michelle Bishop provides Health Coaching as part of a client-centred or patient-self-care holistic approach to retaining or regaining good health and preventing or managing disease.  Michelle works alongside GPs, specialist doctors, nurses, physiotherapists, occupational therapists, chiropractors, psychologists, nutritionists and other health support practitioners. Health Coaching helps people to take an active role in their own health, healthcare, disease prevention and self-management. Michelle is a compassionate coach and ally, delivering proven behaviour-change and lifestyle-modification coaching techniques, helping people establish their personal health goals, action plans, new habits & behaviours. This in no way replaces sound medical diagnosis, medication or medical advice. Please consult with your usual practitioner before embarking on major lifestyle changes. The content of this website is not intended to treat any health condition or disease.

Our mission is to support ordinary people to look and feel their absolute best at every stage of life.

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  • Welcome
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