Wednesday, March 25, 2015


Want to grow an easy peasy, nutrient dense herb that you can use in loads of recipes, or just to simply appreciate its humble beauty? Well you are in luck my friends! Because…

I have this obsession…. With my Chives (not Hives… CHIVES!).

So have we got this straight? I’m talking about my Garlic Chives! :)

Every time I venture out to the vegetable patch, for some reason I am instantly drawn to this one little corner of the garden. Amongst all the different shades of green and the array of pinks and purples that dress my various herbs, I always pause to admire one particular plant. The delicate, flat and tender leaves, the tall and fine flower stalks, the beautiful dainty balls of fragrant white flowers… I find myself standing in awe for at least 5-10 minutes just appreciating this fragile yet strong standing masterpiece. 

See what I mean? A view from my veggie patch:

Do not mistake Chives for Onion or Garlic!

There are two main types of Chives: Onion Chives (purple flowers) and Garlic Chives (white flowers). Chives usually own a mild onion taste.

The first time my chives flowered, I really hesitated in smelling them. I knew what Garlic and Onion blooms were like and I just wasn't keen on a lung full of "garlic". My poor Chives fell victim to prejudice. I was mistaking them for Onion and Garlic... and that is just WRONG! It is a fact that Garlic produces white flower balls similar to that of the Chive, however despite the pretty display, Garlic unfortunately smells just like it tastes… like GARLIC. I love eating garlic, but sniffing flowers that resemble my chicken soup is just,  “EEEEW!”.

I can remember the amazing shock that struck my nostrils when I took that deep breath of chive air. It was surprisingly floral. This beautiful herb had a fragrance that reminded me slightly of the Honeysuckle! To me that’s a Wow Factor! I just loved this plant even more! 

I love eating it, I love looking at it, and I love the smell of it. I am IN LOVE! OBSESSED! But why? You know what? …I can’t really answer that question from a normal person’s perpective… I just am.

Celebrate Chives!

So I guess this post is to celebrate the humble Chive. Before I grew Chives, I hardly gave them any attention. Has anyone ever given a deep and meaningful thought to the Chive Plant? (Long pause…) …Didn’t think so. How would Chives even invade one’s mind without a garnished breakfast omelette sitting right in front of them?

But what else about Chives?

The Chive is totally underestimated in its appearance, in recipes and more importantly, its nutrient content. Did you know that one tablespoon of chopped Chives contains approximately 3% of the daily value of Vitamins A & C, and small amounts of Vitamin K, folate, choline, calcium, magnesium, phosphorus and potassium?

That’s better than a ham sandwich! 

Eaten regularly, Chives can help reduce the risk of certain cancers and even one’s sleep and mood

Putting Chives on the menu can be easily achieved. I consume them nearly every day! I have about a handful when adding it raw to a bowl of soup, on top of homemade dip with veggie sticks and yes, I even add it to an omelet (filled with some of my garden’s harvest of course).

So get your Jive on! Eat Chives! (That did indeed read “Jive” – daggy, but I like it).

Growing Chives in Australia:

When: If growing by seed, it is best to sow in Spring. When the plant becomes thick and dense, you can divide the clumps into separate rootstocks in Spring or Autumn. Chives tend to die back in the winter months, however you can maintain foliage by keeping potted chives indoors.
Depth: Place each rootstock about 2cm deep into the soil.
Spacing: Plants/rootstocks are best spaced about 20cm apart.
Maintenance: Chives are low maintenance (Yay!). They like the sun and will grow in just about any soil type. All they require is adequate watering. Plants can be divided by (1) trimming the tops (2) lifting the plant and trimming the roots (3)separating the roots into smaller rootstocks (4) replanting each rootstock.
Divide plants every 2 years to improve plant density.
Seeds: Avoid letting the plants go to seed unless you want to save the seeds. Density of the clump will decrease once the plant has gone to seed. Seeds will remain useful for 12 months.

Now you can share in my obsession. Enjoy! Much Love to you all! 

Like this post, visit our beautiful website - You'll love it!

Wednesday, March 18, 2015


Are you Vegetarian? Pescatarian? Lacto-Ovo-Vegetarian? Vegan? I’m not! (Say What?) But this got my attention too… And I am thankful that I took this very simple (but very IMPORTANT) point home with me.             

I would call myself “Paleo Inspired” more than anything else.

Just recently, I attended a lecture presented by internationally acclaimed nutrition researcher, speaker and author Brenda Davis. Brenda is a registered dietitian (for more than 30 years) and co-author of nine bestseller nutrition books.  The Canadian born and vegan, says: “It’s simple; a protective, nutritionally sound diet can help minimize the risk of disease.”  According to Brenda, 70 percent of people in the West will die of lifestyle-induced disease that is preventable through wise nutritional choices.

The public lecture welcomed anyone interested in health and nutrition - I was more fascinated as to what being Vegetarian/Vegan/Plant Based/etc actually meant. Filled with intrigue and wonderment, I decided to go, so off I went!

Tickets bought, I arrive on time and sign in. I enter the room with pen in hand, eager to embrace and ready for enlightenment… I look around at the mass of people, feel excited, and then suddenly… I’m standing NAKED! Not “nudie rudie” naked - HELLLL No! I felt EXPOSED… like I was an intruder. I realized something… a big something: I. ATE. ANIMALS. (Well, not excessively, plus I was selective about what I ate) AND I was sitting in a ballroom-sized theatre with hundreds of people that stood passionately against an organic, free-range, juicy little chicken salad – well that’s what I thought to myself. Call it ignorance if you may, but I felt like I had broken an invisible law! So I kept my head down and scuttled off to the back row. Dayam!

Vegetarians and Vegans: A Comparison (I needed one)

When referring to Vegetarianism, it is significant to recognise that the title “Vegetarian” is a broad term and includes many different variations. As Brenda also mentioned, there are Pesco and Pollo-vegetarians, Lacto-Ovo-Vegetarians, Lacto as well as Ovo-Vegetarians, Flexitarians and Pure Vegetarians (there may be more). Generally speaking, “Vegetarianism” is a diet comprising of plants and may or may-not include, eggs and dairy products. Any body part of an animal is completely avoided, and the term Animal includes chicken, fish and seafood.

Vegans are…

Vegans are?

So this is the part where I often get CONFUSED!

What was I going on about? Oh, that’s it! Wait - Which WHO eats what? Where do Vegans come from? Well maybe the “birds and the bees” make an entrance here, but they definately WILL NOT feature on THIS menu! Next question please! (I crack myself up!)

Vegans ARE, in essence, more vegetarian than Vegetarians!  They are Pure Vegetarians (no meat, chicken, fish, seafood, milk, other dairy products and eggs) AND, they go even further as to eliminate animal products from their entire lifestyle! No leather goods, no products tested on animals, etc. 

To me, that is the ULTRA-SUPREME of Vegetarianism!

(I’m utterly relieved we’re all clear on this now!)

A General Consensus…

Bi-passing my earlier superficial stint of wasted mind power (chicken salad anyone?), what was amazing to learn, was that EVERYONE - ALL of us - were conscious about our health, no matter which dietary lifestyle we preferred. Each of us had the SAME definitive goal! We seeked answers to familiar questions… How to reduce disease, how to live happy and healthy for as long as possible, were our diets lacking in something, and what did we need to source within the food-world to address any deficiencies? In a room full of varied food philosophies, our nutritional concerns were mutual.

I felt the glow…  A “Light Bulb Moment”! I was back in the system and on the same page as everyone else! Yay, I belonged! My chin rose slightly

What I learnt from one Lecture on the Plant Based Diet:

A plant-based diet is not just about avoiding meat and other animal parts - it is so much more than that, and on a very serious level. A lifestyle sustained by plants usually sits side-by-side with a range of passionate principals. One is animal cruelty. Another is the negative impact that the animal industry is having on the world’s biodiversity, including but not limited to; habitat destruction, climate change, pollution, and make-do home, food and water solutions for the animals being bred to satisfy our ever-increasing consumption demands.
Going Vegetarian is very much an ethical choice for most, however it is CRUCIAL to remember, that this decision MUST ALSO fulfil its DIETARY PURPOSE - which is to effectively and efficiently sustain a human being.  And this goes for ALL dietary lifestyles! Nutrient requirements for optimum health must be addressed and satisfied on a daily basis… And this was Brenda’s message – wonderfully delivered during her presentation, plain and simple.

Here are the highlights of Brenda’s presentation:

1.     I really enjoyed Brenda’s presentation. I nearly turned during the lecture. (Nope... No… couldn’t do it - I love those little oysters waaay too much!)

2.     Nutrient Dense Foods – Anyone can say that they are following a particular diet, however it is the TYPE of foods that you choose WITHIN a diet that can influence whether you will live to 50 or 100. 

All the rage at the moment is to go “Sugar Free”. You can be sugar free by avoiding refined sugars altogether and opting for low fructose, low GI foods… OR, you can replace sugar with aspartame and hope you’re immune to carcinogens. Either way, both methods are effectively reducing sugar intake. They key point here, is that you need to acknowledge the most effective and efficient way to achieve your health aspirations, without compromising other bodily functions, and without causing inflammation elsewhere.

Did you know that a packet of chips and Coke is 100% Vegan? And highly inflammatory?

Wise health choices are based around nutrient dense foods and knowing how to best consume them for maximum benefit. “Nutrient Density” is often referred to as the level of nutrients contained per calorie. Sugar, for example, has ZERO nutrients per calorie - hence the term “empty calories”.
Physician and Nutritionist Dr. Joel Fuhrman developed an index of micronutrient scores called the Aggregate Nutrient Density Index (ANDI) which ranks well known and easily obtainable foods on the basis of how many nutrients they deliver to the body, for each calorie consumed. Dr. Fuhrman suggests focusing on foods that have an Aggregate Nutrient Density score of 100 or greater.

The top ten HIGH nutrient dense foods (according to Dr. Fuhrman’s ANDI, and in order from most nutrient dense to least nutrient dense) are:
-       Kale
-       Collard Greens
-       Mustard Greens
-       Watercress
-       Swiss Chard
-       Bok Choy
-       Spinach
-       Arugula
-       Romaine
-       Brussel Sprouts

3.     Choose unprocessed foods and opt for organic, non-GMO, free range and grass-fed whenever you can.

4.     Buy local – this mean AUSTRALIAN GROWN FOOD.

5.     Select a quota of nutrient dense foods that will satisfy the daily requirements of vitamins, minerals, protein, healthy fats and carbohydrates.

6.     MAXIMISE the health benefits of nutrient dense foods by improving the body’s ability to process and absorb the goodness contained in these foods!

How? By using the following methods:

-       Fermenting
-       Sprouting
-       Activating
-       Adding healthy fats to a meal (some vitamins and minerals are fat soluble!)

What to do next?


WHAT: Opt for nutrient dense foods.

WHERE: Source your food from local markets; Google search organic grocers and butchers in your area.

WHEN: Buy fruit and veg when they are in season. Those “organic prices” won’t seem so heavy on the pocket.



Familiarise yourself with useful food preparation methods that work to increase nutrient absorption (fermenting, sprouting, activation, etc).



You’ll need about an hour to choose recipes and organize a shopping list.

Choose a day of the week that you can get to those farmers markets.

Choose a day of the week to prepare the food for:
-       maximum medicinal potential.
-       for getting those recipes alive and cooking
-       and even for safe storage.
Maybe put aside a Saturday morning or Sunday afternoon each week?

4. ACT

Lights, Cameral, ACTION!

Transform your knowledge and intent into action and reap the benefits! Cook at least 2 batches of any recipe you can freeze and whip it out when you need a quick meal… You’ll thank me later!

THE VERY SIMPLE (but very important) POINT:

Whether you are vegetarian, pescatarian, vegan, omnivore, Paleo or something else… when it comes to diet and nutrition, opting for quality over quantity, and real over synthetic, really does win trumps every time. Failing to acknowledge clean and nutrient-dense food in ANY chosen lifestyle, diminishes your chance at optimal health, and blatantly insults the purpose and meaning of your preferred way of life. If you are going to be vegetarian, be the best example of a vegetarian you can be! If you are Paleo inclined, represent the meaning of Paleo and choose foods within that genre which provide maximum sustenance! If you like to pick the best bits from every different dietary lifestyle out there, then good for you! As long as nutrition is your NUMBER ONE PRIORITY - You owe that (at the very least) to yourself.

Happy Eating Everybody!

Much love to you all,


Let Nourish Me Whole Heartedly Help You!
Don’t have enough time to consistently prepare your own nutrient dense creations? 
Visit Nourish Me Whole Heartedly for our range of nutrient dense, vegetarian, organic, and fermented raw food supplements! 

Our amazing products include:

Add these to shakes, juice, or sprinkle over salads. And of course, they are Australian owned and made. Tick!

Like this post? Visit our beautiful website – You’ll love it!

Find Us on Facebook & Instagram!


Friday, March 13, 2015


My Face GLOWS!

Psssst… Would you like to share in my tried and tested best-skin-ever facial routine? You do? Well walk this way to a beautiful face!

Listen up gorgeous NMWH fans! If you have managed to find this very special blog of mine, you have just done yourself a massive favour!

This feature article could well be your “best skin one-stop-shop”! What I am about to tell you is a method that has worked wonders for me, and with some wholehearted searching, I have put together my very own step-by-step facial routine.

A troubled (skin) past:

Ok… I admit it – I have had my share of troubled skin over the years. From a few awkward younger years (yes I was one of the lucky ones), to sugar addiction (which somehow – I don’t know how – dragged me though all those university exams), and then to consequential hormonal chaos (this was confirmed later on by fertility issues – probably exacerbated by the sugar overload), and lastly, right through to the everyday strain of the everyday rigmarole. I was doing really well wasn’t I? No wonder my skin escaped me!

All of these factors let to a terribly dry, oily, dull and acne prone face. Oh, that face! A face I was forced to look at everyday. A face that I disowned, but was mine (never-the-less) for the world to see… A face that I literally hid under makeup, on waaaaay too many occasions. Ridiculous isn’t it? For a large chunk of my life, I was actually uncomfortable in my own skin!

I was over it. I needed help and the only place I was going to get REAL ADVICE that would not compromise my overall health in ANY OTHER WAY (ahummm… Not like those awesome prescriptions #only-in-it-for-the-$$$$$$) was from MYSELF! YES ME!

I have never been able to use expensive moisturisers (they stung my eyes – not a good look), most toners confused me (why dry out your skin only to moisturise it again?), and all of the ingredients in commercial products sounded more like acid baths rather than skin care. I had to find something as close to its natural state as possible, preferably organic, and I needed to find components that were easily accessible. Basically, I needed to create a routine that was realistically doable.

Time for a solution:

I read every article that came my way. I stored little bits of information from here and there, this and that. After all the reading, I took a long hard look at myself (and again though… YUK!). Where to start? The first thing I had to do, was to get this face clean and detoxed. Only then could I look at getting this canvas replenished with beneficial, nourishing  goodness!

Let’s get back to basics:

The age old (pun not intended, but I’ll own it!) method for cleansing the body of the days dirt and grime, was to use soap made of lard. Over hundreds of years and in various parts of the globe, soap had been made from animal fat. To me this sounded absolutely delightful (not)! Even so, I delved into the notion of using oil to condition and refresh the skin… “Oil Cleansing” as it is known.

Thankfully there was an easier, more palatable solution to incorporate oil cleansing into the routine. It’s also a well recognised Superfood. I’m talking about Coconut Oil! Phew… Hooray for that! I wasn’t particularly keen on smelling like a bucket of chips before bedtime (that good old LARD).

The starting point (and finish) to beautiful skin:

Coconut oil has been shown to be very effective at relieving acne-irritated skin. To cleanse, all one needs to do is gently apply the oil over the inflamed area, and then gently wipe it off with a clean damp cloth. Skin congestion is reduced and the area is soothed at the same time. Coconut oil is not only intensely moisturising, it has anti-inflammatory and anti-bacterial properties – perfect to use on acne troubled skin, in fact, any type of skin.

So I decided to use coconut oil as my cleanser to remove old skin cells, to treat the bacteria causing my acne, sooth the red and irritated blotches all over my face, and leave my skin moisturised after the process. I covered my face in coconut oil in the shower and wiped it off with a warm wet face washer when I was ready to get out.

Next, I needed something that would restore moisture and specifically heal the damaged and broken skin caused by inflammation. I had a good think about what I would use… I knew that vitamin C enabled healing, but in what form would it provide maximum benefit? What source of vitamin C would be appropriate for the face? It had to be natural, chemical free and easily obtainable. I considered making my own vitamin C oil from organic cold pressed orange/lemon peals, and even applying diluted ascorbic acid, however I wasn’t entirely satisfied with these ideas. I decided to invest in a vitamin C serum with simple, organic ingredients… I didn’t really have time to be regularly making my own from scratch, plus vitamin C is an ingredient that can be quite harsh on the skin if not diluted to the correct proportions, which even then, can be different for every individual skin type. Here’s what I use and I love it!

Ok, so the moisturising and healing part was organised. Now to address those naughty little fine lines. How do I turbo charge this routine into an anti-aging WARRIOR? I mean, lets face it… At the time of really addressing my skin troubles, I was around 28 years old, and I really had to start paying attention to the fact that I was getting OLDER! The only raw ingredient I was comfortable with using previously, was organic cold pressed Rosehip Oil. This is anti-inflammatory and contains vitamin A, which from my memory bank, encourages collagen production. This was the next thing to rub into my face. So on it went. About 4 drops of organic Rosehip oil evenly spread around the face and neck.

All of these wonderful ingredients had to absorb in order to be effective. I decided to use just a small amount of coconut butter.

But I didn’t finish there. I wanted to include vitamin E – a wonderful ingredient for moisture and recovery. I wanted to reduce the acne lesions plaguing my face, so before bedtime I put on a final coat of vitamin E. You can purchase natural vitamin E capsules (about 100IU – usually the weakest concentration) and burst the shell to obtain the oil. Or, you can buy organic natural vitamin E oil - which is what I like to do.


The next morning: Beautifully surprised! Soft skin with signs of healing. So soft, I didn’t really need to do anything else to my face all day!

The next week… Redness reduced, I could actually count the number of pimples on my face (that was a new experience), and wrinkles were kept in check! In fact, nearly all boxes were ticked! I felt good. So good, I needed to write about it!

Now to X-foliate for that X factor!

After about 6 weeks, my skin was looking much better, so I decided to use an exfoliation technique. For this, I travelled far and wide. I travelled up and down, to the ends of the earth, all the way too… my pantry! Trusty Bi-Carb Soda! Alkalising Bi-Carb Soda. I had found the forbidden treasure! My face could well have been acidic given my history of redness and inflammation. Maybe it needed neutralising? What could I loose?

And presto! Smooth skin GOLD! I was very happy with the results.

The Nightly Routine in Summary:

So this is my nightly routine (or every other night), which I am so proud to share with you:

1.    Coconut Oil*:
In the shower, apply coconut oil (1/2 teaspoon of cold pressed, virgin organic coconut oil) to face and leave on until the end. Before leaving the shower, gently wipe coconut oil from face using a warm, wet face cloth.
2.     Vitamin C Serum*:
Once out of the shower, apply 4 drops of vitamin C serum to the face.
3.    Rosehip Oil*:
Then apply 4 drops of organic cold pressed Rosehip Oil to face and neck.
4.    Coconut Butter:
Apply a thin layer of a base moisturiser like coconut butter, to maximise absorption. Melt a pea size amount of coconut butter (organic, cold pressed) over face, neck and décolletage. Leave everything to soak in for about an hour before moving on to Step 5.
5.    Vitamin E Oil*:
Just before bed, conservatively apply vitamin E oil around the contours of the eyes, on any broken or scarred skin, and any area prone to wrinkles.

Wake up in the morning with fantastic skin! Yippee!

Exfoliation in Summary (2-3 times a week):

1.    Coconut Oil*:
Cleanse face with Coconut Oil (see Step 1 in the Nightly Routine above).
2.    Coconut Butter:
Apply a pea-sized amount (can be more) of coconut butter to face, neck and décolletage.
3.    Bi-Carb Soda:
Gently pat one teaspoon of bi-carb soda onto and around your face so it melts into the coconut butter. Avoid eyes – Use the brow line and eye socket as a guide. Gently massage the bi-carb around the face, neck and décolletage.
4.     At the end of the shower (or until your skin tingles), gently wash everything off under running water.
5.     Follow Steps 2-5 in the Nightly Routine above.

You need to assess how your skin responds to the above exfoliation process. You may find that once or twice a week is sufficient for this method of exfoliation.

Your skin will appear brighter, rejuvenated, healthier, smoother, softer and clearer.

Aren’t you just so ecstatically excited that you found this glorious post of mine?

See? I like to look after you people.

Happy Days my Beauties!

Much Love!

Candice. Xx

Where to find the Ingredients:
*You’ll find most of these ORGANIC facial ingredients right here at the Nourish MeWhole Heartedly online shop. YAY! Use what I use!

If you get the odd pimple emerge through the day/night, apply some antibacterial tea tree oil to a cotton bud and dab the offending subject. Next apply some witch-hazel to a cotton bud and dab over the same areas to tone and reduce inflammation. Tea tree oil works wonders for me, but with everything, you should test patch somewhere first (like your wrist) before you put anything on your face. The face is quite sensitive, so better to be safe and sure (than sorry!).

(1) Please ensure that you allergy test all ingredients before applying anything to your face/neck/decolletage etc. You can do this by applying an ingredient to the wrist of about the size of a ten cent piece. You can leave this on for a few minutes, OR as soon as you experience a negative reaction - such as a burning sensation. Refrain from using any ingredient that irritates your test patch.
(2) Please keep in mind that my success may not be your success, and results are unique to every individual. You should also talk to your doctor (particularly if you are taking any medication) to determine if any of the ingredients listed above could interfere with your professional treatment and/or prescriptions.