A Mindful life
Building a healthy life starts with accepting and loving what is.
LATEST POSTS
BROWSE TOPICS
ALL POSTS
“You have one life. Live it well.”
As an effective and busy health coach, I help women and men to lose weight and improve their overall health. Most are fed-up, frustrated, and unmotivated when they call me for help.
I understand exactly how they feel. Before I changed my own health, I was overweight, unfit, and on chronic medication. I had no self-confidence. I desperately wanted to change and set about totally transforming my health, all on my own. I`ve never looked back. Don`t we all deserve to feel alive and healthy, all the time?
It is very rewarding to inspire others with my story, so they too can gain control of their lives. I know what it takes to get long-lasting results and love sharing my expertise with those who want my help. I believe I am a good role model. I`m fit, confident, and healthy. Working with me is fun and motivational. I am upbeat and prefer to keep things light while tackling heavy issues.
I can overcome challenges because I am driven and passionate about what I want. I know that success breeds success.
I treasure having the freedom of choice. Running my own successful business allows me the time to do things I love -traveling, gardening, cooking classes, and freelance acting.
Good health is irreplaceable. My coaching inspires and benefits many on their journey to health. It is incredibly rewarding to help my clients get results!
Real Men Ask for Help
Whether men are “exploring” country roads, attempting complicated DIY projects, or suffering from health-related issues, they have one thing in common – they DO NOT like to ask for assistance. This is especially true when the problem is health-related.
According to studies on men and their health help-seeking behaviour, men are far less likely to reach out for health-related support than women. Traditional masculine behaviour is one of the most prominent reasons for this reluctance to seek assistance. It often results in serious health conditions being diagnosed too late and having irreversible consequences on their health.
Do you have persistent health-related symptoms that you continue to ignore, in the hope that they would disappear? Below are just some of the signs that you are not as healthy as you think.
- Weight gain
- Decreased Energy
- Sleep Apnoea
- Indigestion
- Brain Fog
- Shortness of Breath
- Gout
Abdominal fat “Beer Belly” is typically located near vital organs such as the liver, stomach and intestines. It also tends to build up in arteries. This type of fat could pose severe health risks, including high blood pressure, heart disease, cancer, liver disease and diabetes.
There is good news though!
You can get rid of your paunch and reclaim your health without giving up the occasional braai, drink, or burger – and without having to buy a mountain bike!
As a certified health coach, I guide, and support brave “beer-bellied” men, wishing to enhance their physique and feel their absolute healthiest. In my tailor-made coaching sessions, we create the ultimate, fool-proof health transformation plan that suits your lifestyle, age, and personality, one that works for YOU!
If you have the will to reclaim your health, and the boldness to ask for it, I promise to help you find the way! Why wait? Let us reset your clock!
Off the pill and over the hill… Welcome to your midlife
You wake up one morning and look in the mirror. A peculiar woman stares back at you. She looks worn-out, bloated, and… hmmm, flabby. You try to offer a smile but a grimace is returned. You ask her to be gone but she returns the very next day – hot-headed as hell. Welcome to Midlife Misery. Weight gain, mood swings, decreased energy, insomnia, hot flushes, forgetfulness, feelings of depression and agitation are just some of your “wonderful” new attributes. Good luck with your midlife crisis….
No, this does not have to be your fate! I am Natania van Heerden, 56, full-time health coach and life-lover. I know exactly how it feels to struggle with the unpleasant and unwelcome signs and symptoms of middle age. But you can contain this crisis – as I did. I am off the pill, but certainly not over the hill!
I am devoted to helping women like you in your fabulous 40`s, flaming 50`s and seasoned 60`s to look your absolute greatest and perform to the best of your ability, every day!
In my tailor-made coaching sessions, we create the ultimate, fool-proof health transformation plan that works for YOU. Whether you want to lose your mid-life spread or reign in raging hormones, I focus on setting realistic goals and achieving the desired results. Real transformation is possible no matter your age or state of health.
Thai Green Chicken Curry
Thai Green Chicken Curry
Ingredients
- 2 tbsp olive oil
- ½ medium onion chopped
- 60 ml green curry paste
- 400 ml coconut milk
- 250 ml chicken stock
- 12 curry leaves
- 2 tbsp Xylitol or brown sugar
- 600 g cubed chicken breast or thighs
- 1 lime Juice
- 1 spring onions sliced
- salt to taste
- coriander leaves to serve
- 2 sliced paprika peppers to serve
Instructions
- Heat the oil in a large pan/ skillet over medium heat. Cook onion, stirring, for 3 -4 minutes until softened
- Add the curry paste and cook, stirring, for about 3 minutes until fragrant.
- Add coconut milk, chicken stock, Xylitol and curry leaves and stir well. Turn up the heat and bring gently to the boil, then simmer, stirring occasionally, for 8-10 minutes or until slightly reduced.
- Add cubed chicken and simmer for 8-10 minutes or until just cooked. Remove from heat and season with lime juice and salt.
- Serve curry with rice and a scattering of fresh coriander or Thai basil and thinly sliced paprika pepper and spring onion.
Notes
CHEF`S TIPS
Use coconut cream if you want a fuller, more luxurious curry sauce. Try cubed fish, like hake or Kingklip, instead of chicken to create a light and flavour-packed dish.HEALTH TIPS
Replace rice with cauliflower rice or bulgur wheat for a healthier choice to soak up your delicious curry.
Tabbouleh Salad
Tabbouleh Salad
Ingredients
Salad
- 180 g bulgur wheat
- 500 ml boiling water
- 5 ml ground cumin optional
- 3 stems spring onions finely sliced
- 60 g cup parsley leaves finely chopped
- 15 g mint finely chopped
- 3 medium sized tomatoes diced
- ½ cucumber peeled and cubed
Dressing
- 80 ml fresh lemon juice
- 100 ml olive oil
- 1 clove garlic minced
- Salt to taste
Instructions
- Place the bulgur wheat in a bowl. Sprinkle with cumin and pour the water over. Cover and leave to soak for 30-45 min.
- Line a colander with a clean dish towel. Tip the soaked bulgur wheat into the centre, let it drain, then gather up the sides of the dish towel and squeeze out any remaining water. Tip bulgur wheat into a large bowl.
- Add the spring onions, parsley, mint, tomatoes, and cucumber. Mix well, then pour over the dressing. Season to taste with salt and toss gently to combine all the ingredients.
Notes
CHEF`S TIPS
- I don`t recommend using a food processor to chop the herbs as they may become mushy and cause your salad to lose its crunchy texture.
- Use a colander to drain the juices from the diced tomato and cucumber. You don`t want a watery salad.
- Don`t add cucumber or tomato if you are not serving your salad right away. Refrigerate your bulgur, onion, and herb mixture in an airtight container. Dice and add tomato and cucumber just before serving.
HEALTH TIPS
- Choose any of the following toppings to create a protein packed meal or snack: grilled chicken breast, smoked salmon/trout, fresh or canned tuna, lentils or any cooked beans, cold slices of beef steak or lamb, cubed feta cheese or cottage cheese, or a boiled/ poached egg.
Lip-smacking Hummus
Lip-smacking Hummus
Ingredients
- 400 g chickpeas in water, drained
- 30 ml Tahini
- ½ Lemon's juice
- 60 ml cold water
- 2 tbsp olive oil
- 1 clove garlic finely chopped optional
- Salt to taste
- Cayenne pepper to taste
- Fresh coriander chopped
- Sweet paprika to taste
- ¼ tsp ground cumin to finish
Instructions
- Put a few chickpeas aside to use for garnish and add the rest to the bowl of your food processor.
- Add the lemon juice and tahini, 3 tbsp of cold water, salt, cayenne pepper, cumin and garlic and blend until smooth.
- Taste and adjust with more seasoning if you want and add more water if you want a smoother texture.
- Spoon into a bowl or spread on a plate using the back of your spoon to swirl the surface. Top with reserved chickpeas and olive oil and garnish with fresh thyme, or any other herb, and a sprinkle of paprika.