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My Natural Self Care Tips for Pregnancy and Everyday Life

My Natural Self Care Tips for Pregnancy and Everyday Life

Hi there

I have not written a blog post in such a long time.  I am not even going to try and give you a reason.  It is just one of those things that I never seem to have time for.  However, lately I have been feeling the need to write.  To share with you my journey of one amazing time of my life.  I want to share this with you because I feel it can help a lot of you to consider self care as something that is essential.  

This post is for all women.  Whether you’re going through a pregnancy, trying to become pregnant and or you are in need for some self care tips.  

Yesterday marked the start of my 30 weeks of twin pregnancy.  And like I mentioned on social media I am feeling really healthy and happy.  I am starting to feel the need to nest and to be with myself a whole lot more.  And what I mean by that is to do things that are nurturing and nourishing for me and the babies. Although I am having weekly scans I am working hard to try and keep myself centred and balanced and to not freak out about the pregnancy.  There are quite a few stories thus far I have heard of with twin pregnancy and whilst I appreciate hearing those stories I also need to remind myself that everyone’s pregnancy and in fact everyone’s life is a totally different experience and journey, and for me I have specific wishes that I would like to see happen. If I want to see those wishes come to fruition I need to dig deep and practice my own self care that works for me. 

30 weeks pregnant with twins

30 weeks pregnant with twins

And so this is what have I been doing for the last 30 weeks.  If you have never explored self care I encourage you to try one of these tips below. Don’t ever feel you need to do them all.  And always ask yourself what is it you need.  

You know what I am going to start with don’t you?  Food, glorious, nourishing and nutrient dense food.  You can’t have a healthy body, mind and soul without nourishing your body with real food.  It ain’t going to happen. Food needs to be number one.  And here is how I am ensuring I am giving my body and the twins the best start. 

I am eating good quality protein.  Such as fish, lamb, beef, chicken, eggs, nuts and seeds and at times lentils and beans. The other week I made the best home made bake beans using borlotti beans and some home made passata from last years tomato harvest.  It was the best.  If you are vegetarian or vegan it is still important to ensure that your protein needs are being met.  Avoid the packaged gluten free and vegan free products. We all know now that these packaged foods don’t give us what we need.   Really nourish your body and enjoy fresh food such as fruit and vegetables and add other nutrient foods such as beans, lentils, quinoa, nuts and seeds for example to help you form a complete protein meal.  If you do eat eggs, pop them on top of your protein list with nuts and seeds.  Pastured raised local eggs is what you need to look out for.  

For everyone, embrace and enjoy plenty of local and fresh fruit and vegetables.  Go gangbusters with this and up your intake of leafy green vegetables.  Eat fresh fruit and vegetables that are in season and in your local area.  When I first fell pregnant, one thing I craved was oranges.  I was eating three to four of them a day.  Actually I didn’t but I could of eaten a whole bag in one sitting. They may not be local here in my area, however I intuitively listened to what my body was calling out for and I went and bought certified organic ones.  

Eat vegetables for breakfast, lunch and dinner.  What ever season you’re now in, enjoy meals that relish that season.  So for me we are in Autumn and Autumn is a lovely time for soups and curries, baked vegetables and anything slow cooked.  I am loving roasted sweet potato and pumpkin at the moment and apple and rhubarb crumble with cream.  And a good hearty potato, corn and bacon soup. Yummo!  Of course omit the bacon if its not for you.  

And personally for me I am enjoying yoghurt and cheese.  I grate cheese into my omelette and I am eating sheep or goats yoghurt.  I add nuts and seeds to it or I just enjoy with some poached fruit, cinnamon and a teeny bit of honey.  So good.  

Fermented foods is another thing I have been eating through the last 30 weeks.  And actually, I should say that apart from the craving of oranges all the food I am mentioning is what I eat on a everyday/week basis.   When I fell pregnant fermented foods is one thing that I turned off a bit.  From the second trimester I started to add it to my breakfast or dinner.  Just a few tablespoons.  I am not having any kombucha.  Because I ferment my own and I don’t actually have any idea if there are traces of alcohol in there and my naturopath and I thought it is best if I avoid it.  So speak with your own naturopath on kombucha.  I am also taking two very good probiotics. Both recommended from my naturopath and again please speak with your naturopath to work out what is best for you.  

Other things I thoroughly enjoy. Good quality sourdough bread and dark chocolate.  For me it is 90%.  Although what I have found is that I am only eating once piece every few days.  Where before I fell pregnant I was two pieces every single night with a cup of tea.  Crazy that I am slightly turned of chocolate.  This pregnancy thing sure does create different wants and needs from the body.  
I am also enjoying making my own chai tea.  I have given up my one coffee a day because one of the twins had a ectopic heartbeat. And even though I spoke to the Dr and asked would my one coffee a day be a cause and the answer was no, I still felt in my own intuition that I needed to give it up.  And after a week of doing so, I had a scan and twin B had no more skip in his or her little heartbeat.  Who knows, it may be a co-incidence, but honestly it is super important to tap into your intuition. It is speaking to us all the time.  Other things I am enjoying is a big varied diet.  No one day is the same.  I am simply eating fresh, local food that is nutrient dense and is real.  If you would like more clarification, please comment below and I hope I can guide you.  

For anyone who wants to nourish and really look after their body I suggest going back to basics and start with fresh, real food.  If there is one advice I can give you all is to not feel like what you’re doing right now is wrong. Nothing is wrong. Things may just need a little bit of tweaking.  And what works for me may not work for you. However one thing is for sure, just relish in all the good, local fresh food that is in your area or that you’re growing.  Crowd out the processed food with fresh and real food.  And within that eat what YOU like.  I think the biggest thing is to not put pressure on yourself to stick with rules.  It causes way too much stress and stress is not what you want. There is a solid back to basic foundation that does work, however  if you feel like a piece of cake your mum made go and enjoy that piece of cake with your mum.  It has been made with love and love always trumps.  

Here is my recipe for the chai.  

Small Tablespoon of cardamon pods and two cinnamon sticks pounded
Small tablespoon of organic ginger
Rooibos Tea

In a pot of water (around 3 cups) bring the spices to the boil and once boiling add in the rooibos.  Turn down low and simmer for 15 minutes.  Then add your favourite type of milk.  I have been using coconut milk.  About two cups.  
Simmer for another ten minutes. Strain and add it to your cup.  I add a teeny bit of honey.  And I wrap my hands around my mug and I sip away.  It is so yummy.  You can play around with the amount of spices and if you’re not pregnant you can add in other spices.  Also choose the milk you like.  Keep the excess in the fridge and either have cold brewed chai or heat it back up slowly.  

The next thing I would love to share with you is to embrace a yoga practice.

And lets not let your mind go to “I don’t have time”  I know that some of you will be thinking that.  We all have time. Whether it is 5 minutes, 10 minutes or 15 minutes of spare time that you have you can do a yoga practice and you can do it at home.   I practice yoga in my Pj’s as soon as I get out of bed.  Yoga does not mean you need to always do a 60 or 90 minute class.  If you can get to a weekly class for that amount of time, fantastic. Keep going.  But if you can’t that’s totally OK too.  One lovely YouTube yoga account that I just love is Yoga with Adrianne.  She is awesome to practice with and she has lots and lots of YouTube videos that go for under 20 minutes.  

Why yoga?  Because it is a place where you can come and be with yourself.  It is a time to just be and to put everything else to one side.  Yoga has been my lifesaver.  It has helped me to deal with thoughts going on in my head, to deal with feelings of anxiety and it has truly helped me to focus on my breath, to build body awareness and to turn inwards.  I always ask myself “what is it I need today”  And when we stop and get out of our own way, the subconscious mind will tell us what it is we need.  If you have little ones, pop them on the yoga mat with you and stretch with them.  It is a great bonding time.  If you have older kids, it is time to say and be strong “It is now my time for some self care.  I need 15 minutes of alone time, and after that we can do this together…….”  Self care needs to be a priority.  Because once you’re feeling grounded and well, you can shine that beautiful light of yours onto others. 

Meditation is the next thing that I won’t skip on.  And lately I have been using this amazing app called Insight Timer. There are so many different types of meditations you can do through the app.  I highly recommend that you download the app onto your phone.  And again, 5 minutes is all you need.  You can even meditate in the car at the lights. And remember you don’t need to be good at meditation. Meditation is not about perfectionism or stopping thoughts. Totally the opposite.  And it is impossible to stop thoughts.  But what we can do is to learn to be more aware of them. Meditation helps us to acknowledge the thoughts for what they are. Without any judgement, and to allow the thoughts to come and go.  This will help you to learn how powerful it is to connect with your breath.  And to learn how you can become non attached to the thoughts.  The breath is so powerful and once we learn to get out of our minds and into our hearts with connection to our life force, prana, the breath; amazing things happen within the body, mind and soul connection.  
So download the app or you may already have a favourite app.  Smiling mind is also another great one.  And if you’re pregnant both of those apps I have mentioned have great meditations for mums and mums to be.  

I am a firm believer in holistic and natural self care. I have also reached out to my naturopath, acupuncturist, sacred body worker and Osteopath.  I am seeing these wonderful people on a rotational basis.  With my naturopath I am seeing her every few weeks to ensure that I am on track with each week of my pregnancy, to go over any concerns or anxiety feelings I may also be having.  I have a visit coming up and in that visit we will be addressing breastfeeding and also the placenta.  Yes I am deciding on what I will do with my two placenta’s.  
I am taking supplementation through this pregnancy, and I recommend that you take all your blood work to your naturopath to ensure that you are having what is required.  Please don’t guess work this.  Blood tests are the best thing you can do. Then either find a good naturopath or go to yours and work closely together.  My supplementation has changed through each trimester.  And If you’re not pregnant I also recommend that you find a good naturopath that you feel connected with to help you with your self care needs.  Don’t jump onto the internet and guess what you need.  

My acupuncturist and osteopath are what I call ‘tune ups’ And they are monthly appointments.  And my sacred body worker is an amazing massage therapist.  Who uses breath work, drumming and deep massage to help me through this last trimester of pregnancy.  Obviously you don’t need to do all these things.  Budget will be a factor and so I recommend that you just pick what resonates with you.  You may find at first that you want to explore all of these options and then only choose one.  There is also kinesiology and a chiropractor for self care.  Many options out there for you to explore

All these tips I have listed is to encourage you to explore.  Because my way of self care does not necessarily need to be your way.  You can also include going to the gym, dance, drawing, hiking in nature, swimming and or gardening. The list is endless.  But having self care is important.  Each day carve out the time just for you.  Nourish and nurture yourself.  Because once we do this, we can then feel a whole lot more grounded and can give to others without biting their heads off or feeling stressed and un-happy. And we may find out certain things about ourselves that need to be explored.  

I invite you to give this a try.

Find 30 minutes to lock yourself away from everyone.  Go to a place where it makes you feel peace and you won’t be interrupted.   This could be the garden, in nature somewhere or the beach.  Sit for five minutes and close down your eyes. Take ten slow breaths in and ten slow breaths out.  And when you have finished the breathing ask yourself this question

“Where do I need to start with my own self care”  – Wait and see what comes up.  Try not to push it down and try not to create an emotion to it. Such as guilt.  Because you deserve every bit of self care.  Everyone does. 

Write on a piece of paper what the answer was.

Next, Close your eyes again, take ten slow breaths in and ten slow breaths out and ask this

“What do I need to do first to enable me to start acting on this”  

For example, the first intuitive words that came to you could of been cut out processed foods.  So instead of going in hard and fast, slow down and just cut out the main processed food that you seem to eat all the time.  And know exactly what you will replace it with.  It could be that you’re eating too much 50% milk chocolate.  So how about switching that to 70% dark chocolate and slowly replacing all milk chocolate with dark chocolate.  Huge achievement.

And lastly close your eyes again, take ten slow breaths in and ten slow breaths out and say this

“Everything I do and the little steps I am taking is because I am deserving of self care.  Self Care shines the light on my happiness and self care teaches me exactly what I need.  I don’t need to be perfect and I don’t need to do it all at once. Self care is a journey of self discovery which is exciting and never ending”.

Thank you for reading.  And I would really love to know what you do now for self care.  And if self care hasn’t been on your radar I would love to know what you will start with.  

Namaste my friends.  Stay naturally well.  



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Bruny Island Yoga and Sound Bath Healing Special Event

A beautiful and restful day out for you and your friends.  Come along and join us for a morning of pure nourishment, nurture and deep relaxation.  This event will leave you feeling grounded with a new sense of vitality.  Make a day on Bruny Island.  After the yoga event, head onwards to the Indigenous festival that is happening south of the Island at Lunawanna.  And whilst you’re there you may like to drop into the Bruny Island Winery for some delicious local lunch or the cheese factory.   Bookings can be made at the bottom of the page.  I really look forward to sharing this experience with you.  

NWWJ Sound Bath Flyer

Purchase Tickets Here:

If you would like to purchase two tickets please email me at


No Fuss Sustainable Christmas Shopping

Christmas is just around the corner and if you’re like me and really dislike the christmas busyness and want to avoid all the crowds, I have the perfect way for you to shop. 

My guidelines around buying presents is that they must be eco friendly, local, sustainable and as much zero waste as possible.  I also love buying gifts that are informative and useful and a bit quirky.  

So this morning I did a little bit of shopping online from local businesses who are doing awesome things for the people and the planet. And I wanted to share with you who they are just incase you would like to buy your friends and family members presents that are good for the environment and fun for the receivers.  

The first one is:  SPIRAL GARDEN

A family-run, Tasmanian-based online retail business, specialising in environmentally-friendly toys, quality art and craft supplies, gardening tools, books and inspiring gifts made from renewable materials.  They also run workshops and e-courses in permaculture, celebrating our local environment.  Spiral Gardens emphasis is on quality products that are made with love and care for the environment, as well as experiences that seek to connect and educate while spending time in nature, hence our motto: “play, nature’s way…”

These guys have an amazing online shop. Here is their website link – Have fun shopping


The second local business that I love is CARA EDWARDS DESIGN

Cara is an amazing women!  So creative and quirky.  I love her!  A graphic designer, a mad potter and a primary school garden teacher based in Hobart, Tasmania.  Cara works on a freelance basis and loves collaborating with local/ethical/small-scale businesses and organisations. With qualifications in horticulture and permaculture has given Cara’s work a unique perspective – her approach is unpretentious and she aims to create genuine, simple and positive designs.

I love how Cara designs products that are practical and fun.  She has a great range of cards, posters, badges representing Mother Earth.  Seriously in love with her work.  I can’t tell you what I bought as the person I bought for maybe reading this post.  Hehe.  

But here is what I love.  How cool are these badges?!    If you would like to shop this christmas with Cara here is the website link


The third local business I love is GOOD LIFE PERMACULTURE

Good Life Permaculture’s approach to life is centered around the concept of radical homemaking.  They place their home and community at the core of everything they do in order to create what they feel is a a good life.

Hannah Moloney and her partner Anton Vikstrom (and little Frida Maria) are busy applying their skills in permaculture and sustainability in their our home and their community since they arrived in Tasmania in mid 2012.   They are extremely passionate, hard working people, dedicated to fostering a resilient world to live in, now and for future generations.

Hannah has jut released some permaculture educational t.towels.  Which I am totally in love with.  This hits my christmas present buying to a tee.  Practical, educational, fun and waste free.  


For more shopping head here to Good Life’s website 

And number four of one of my favourite local businesses.  KYLIE ANNA CREATIONS

I love what Kylie does with her design work and also how inspiring and resilient this amazing women is!   Seven years ago Kylie discovered the power that positive words can have not only on her own life but those of others.   A dream was planted inside of her to create beautiful and inspiring items that would help uplift and inspire the world.  Kylie drew up a vision board of what she would like her life to look like and started dreaming (and doing).
As life goes, not all went to plan. Soon after, Kylie’s husband became very unwell with anxiety and depression and her dreams were put on hold so she could build her graphic design business up enough to support her family of five. The universe was having some fun with her – here she was so passionate about positive words, whilst her husband was in a deep dark place where he felt positive words had no power in comparison to the chemical imbalance that he was experiencing.
After a couple of years of trying everything she could find to help him, at the end of last year she realised that the only way she could help him was to help herself and lead by example. Letting go of trying to find all the answers for her husband, he was able to find them for himself, and now they’re in a much better place.
Kylie Anna Creations was born from Kylie’s love of words and ‘making stuff’!  She loves making fun gifts for family and friends.  And now it has evolved into three product lines.
Kylie Anna Creations creates beautiful, earth friendly, spiritual and inspirational homewares. The items are designed to help people in their spiritual practice, aiming at people on a spiritual path, yoga lovers, or anyone looking to create more peace, love and joy in their life. All items are currently made in Australia (soon to be all made in Tasmania) from earth friendly materials. They feature positive words, affirmations, and mandalas. 
fullsizerender-11Great gift ideas for not only adults but kids too.  Creating positive minds for these little ones is one of the best things for them leading into adult hood.  Please check out Kylie’s website.  You will be totally inspired.

Well there you have it.  Four of my favourite local businesses doing great stuff for us and the environment. Make this christmas a stress free one.  Go and grab a nice cup of tea, pop on some relaxing music and in the comfort of your own home you can go shopping.  

And you know what is also awesome, you’re doing something good, actually GREAT!!!!  You’re making conscious steps to living well, helping your friends and family live consciously and mindfully and you’re supporting local businesses.  What a great christmas!  Well done you!  

Please let me know what you end up buying.  Have fun shopping

Love Jo




4 Ways to Stop Living on a Diet

Hi there,

I hope where ever you’re reading this from you’re having a wonderful day.  And thank you for stopping in to read my latest post on healthy living.  I was chatting to a friend the other day who inspired me to write this blog post and to share with you four sustainable ways to stop being on a roller coaster of diets.

I am extremely passionate about this topic. Because way back in the days (eleven years ago) I was on a constant diet. I was at the gym every single day for over an hour sweating my butt off (there’s is nothing wrong with the gym, if you are using it for the right reasons) and then coming home eating boiled up chicken breast and steamed broccoli. Or sucking down a protein shake and taking green tea tablets to boost my metabolism. Or I would skip meals/eat less because I thought it would help me to lose weight quicker.

Another reason I am extremely passionate about a no diet philosophy and helping you to not be on a diet is because of the way it made me feel. I was anxious about food; I felt stressed when going out for dinner, and my relationship with food turned into an eating disorder. Every Monday I was on a new diet. After binging on the weekend (because I could have a cheat day) I would feel so freaking guilty that I was back on the internet searching for the ‘right’ diet to go on that would strip the 2-3 kilos that I put on (even though it was fluid) And due to dieting I lost my period for two and a half years. The doctor at the time told me how lucky I was to not have a period! And at the time I thought that too. I am glad that through Primal Living I know better and am aware of  the importance of having a healthy menstrual cycle.  She is no longer my doctor.

So after speaking with my friend, who is going through a similar situation I went through it deeply touched my heart and inspired me in wanting to share with you four simple and sustainable tools  I did to stop dieting and to have a really wonderful, healthy and sustainable relationship with food.

1: I stopped reading the magazines that are all about losing weight

Yep, I totally ditched them. Any magazine that was marketing on the front of the cover “Lose 5 kilos in 14 days” and “detox for one week and lose XXX kilos” I totally removed from my purchases and mind. Not only did I save money, but this simple strategy worked. Why? Because it allowed me to start to understand that if I need to have a sustainable relationship with food I need to literally stop putting myself on any short term diets that simply focused on losing weight.   I wanted my new focus to be on the long term and my overall health and well-being.  One of my goals was not to have a unhealthy relationship with food and with my body when I got older.   By ditching these magazines I started to find other and more nurturing ways to have a healthy nutritional lifestyle. And that was……

2: I turned to eating food from nature

This is a big one. I remember growing up watching mum and dad grow their own food. We ate meat and three vegetables most night of the week and the vegetables came from dad’s garden (where he is still out there growing food) However as I got older and moved away from home and supported myself I thought that buying food wrapped in a box and labelled ‘healthy, real and fresh’ was the way to go. I was wrong. My weight would fluctuate all the time. Eating more boxed food than real food from the garden patch did put me on the daily scale weigh in regime and to be honest daily anxiety about it all.  But as I got more curious about a natural and sustainable way of life and worked as a personal trainer and in health food stores I started to realise that natures foods that come undressed, in their raw natural state, straight from the farm is the key to maintaining a healthy body weight.  It was a light bulb moment.  The other benefits of eating real food straight from nature is that I automatically avoid the preservatives, refined sugars, carbohydrates and other additives that come with food in a packet.  I stopped thinking about it.  Instantly by turning to nourish my body at each meal with fresh fruit and vegetables and any other whole foods that I fancied I realised that I stopped worrying about what was in my food. The stress started to go away. I started to have what I call food freedom and it felt so damn good!  Next came this……

3: I started to grow my own food

 I have only been growing my own food for the last three years. Before that I had zero experience in growing food.  I remember when I lived in the city and had a small balcony and tried to grow tomatoes. I grew them but they looked very sad. Maybe it was because I forgot to water them.
Every single day I am learning more about how to grow food. I am not going to lie here, growing food takes time, patience and can be hard work at times. However the benefits outweigh these few little pain in the butt issues.
Growing food is extremely rewarding. It is rewarding because you’re taking control of your own health. It is rewarding because you can go out into your garden or backyard balcony and pick a few things to have for your next meal. Another positive of growing your own food is that you are fully aware that the food you’re growing is organic and chemical free.  

Oh and growing food is so much fun for your children. Seeing a seed pop its head up out of the ground for the first time is pure bliss! So I highly recommend it if you’re not already doing it and give  growing food a go.   Just grow one thing. Choose the one vegetable that you love to eat and grow that.  I got some great advice off a farmer once and he said, only grow what you and your family love to eat.  Keep it simple whilst going back to basics.  I love it!  

And if you only have space for some herbs…..than just grow herbs and for the rest of your food that you need to eat, so you can be free  from being on a diet is buy fresh whole foods either off your local farmers market or the fresh food section of your local supermarket (avoid those aisles at all cost).  Too much crazy unknown ingredients down there!  Next I did this…….

4: I stopped seeing food as the devil and seeing it as a way of life

I used to see food as good or bad. But this is a problem to see food that way. Because it plays with your mind and it can keep you in a dieting, spiralling situation. For example, if you put food in the ‘good’ category or the ‘bad’ category and you head out to a friends birthday and have some cake that is full of all this refined ingredients and then you eat something else that you tell yourself is ‘bad’ (because it is not on your 14 day diet plan) I guarantee that you would have left your friends birthday bash feeling so bloody guilty that you start talking to yourself in such a negative way. “Oh I shouldn’t of eaten that, that was bad of me” or what about this one “I wish I could just stay on my diet”.
Here’s one that I used to tell myself “Well I might as well eat more of it and start again on Monday, I have ruined my diet anyway” Does this sound like you? Don’t worry if it does and don’t feel at all feel guilty.  I want you to show towards yourself some well deserve love and kindness.  Remember  I was like that too. and If I can change the way I speak to myself and my eating to take back control of my mind and my health you can too.

I started to see food and appreciate food as a healing way of life. I was tired of being on a diet, tired of worrying about what to eat (in case I would gain weight) and tired of being a slave to food. So when I ate I asked myself a simple question “Is this meal going to make me feel healthy and happy or feel sad and in pain afterwards?” And overtime by asking myself that little question I found myself choosing more and more foods coming straight from nature. I found myself reaching for more whole foods. And I literally felt like I had broken out of prison.

I  started to see nutrition as a way of life, not some quick fix.  And as I tyoe this today I can feel so proud to say that for the past eleven years I have not dieted.  And it is all because of implementing a Primal Living mindset.   By just asking myself that simple question above helped me to change the way I eat and  have a sustainable and healthy awareness of food.   The other  bonuses of that is I stopped weighing myself, stopped all diets and stopped worrying about what to eat.  

If I do eat food that will end up making me feel sick and in pain I don’t beat myself up about it anymore. Because I know that as soon as I start choosing whole foods again, real food from the vegetable gardens, from nature  I am straight away back on track with zero guilt.

I hope I have given you a few ideas to help you to adjust the way you see food and your health.  Whether you’re wanting to lose weight, feel comfortable and love the skin you’re in and or want a healthier relationship around food know that you can.  You can have all this whilst enjoying delicious and yummy food. Start with implementing one of the tips above and you too will be off the diet train.  

And here is a delicious recipe to get you started.  I made this today after picking and eating broad beans in my garden.  Picking the broad beans made me hungry so I decided to grab a handful of them and walk around the garden to see what else I had.  I ended up picking cabbage leaves (because my cabbages are not quite ready) kale, rainbow chard and marjarom.  It was so simple, so quick to make and as always so good for me.  img_6898

Broad Bean and Green Salad
Serves 1
A delicious, simple and seasonal salad that can be eaten on its own or added as a side dish to some locally sourced, ethically raised protein.
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Prep Time
5 min
Cook Time
5 min
Total Time
10 min
Prep Time
5 min
Cook Time
5 min
Total Time
10 min
  1. A handful of broad beans (un podded)
  2. A large handful of kale, chopped
  3. A large handful of rainbow chard, chopped
  4. A handful of marjarom, chopped
  5. 2 large cabbage leaves, chopped
  6. 2 tbs tahini
  7. Handful of organic pumpkin seeds
  8. Handful of walnuts (or any other favourite nut)
  1. In a frypan, add a tbs of butter and let it melt. If you are dairy intolerant add coconut oil.
  2. Add in the podded broad beans (prepped earlier)
  3. Cook for 1 minute
  4. Add the other greens and cook just until warmed through. No more than 3-5 minutes.
  5. Serve with a few good tbs of tahini, pumpkin seeds and nuts.
  6. Season with himalayan salt and cracked pepper.
Naturally Well With Jo








Dear community

My heart is full right now.  I am extremely grateful to each and everyone of you who dug deep and donated to the Provenance Growers ‘Get Back Up’ Campaign.   Together we have raised $2813.09 to help farmers Paulette and Matt build a new Poly tunnel.  You can read about the campaign here 

What I love about this is seeing a community pull together to help each other out.  From all across the world we all donated and helped raise the money.  Your donation does more than build a new poly tunnel for Provenance Growers.  The money raised will go towards feeding people healthy, seasonal and local produce.  It goes towards enabling people to have access to healthy food.  It enables farmers Matt and Paulette to continue doing what they love, and that is to provide a healthy, safe and sustainable food future for their community. 

Your donation is more than money.  It is providing a positive and healthy future for humanity and the environment.  

On behalf of Primal Living I want to thank you so so much.  I am extremely grateful to each and everyone of you.  



Please Help A Fellow Farmer – Support Provenance Growers ‘Get Back Up’ Campaign

Hi lovely community

I would like to ask for your help.  In Hobart, Tasmania today Mother Nature has not been very kind to farmers.  We’re having extreme winds and unfortunately the winds have caused some major damage to a fellow farmer and friend of mine Paulette from Provenance Growers. 

Paulette with her partner Matt and daughters have an amazing market garden here in Hobart, Tasmania.  They’re extremely hard working farmers who care so much about providing the local community with fresh, organic, seasonal food.  

Today on Instagram Paulette posted some heart breaking photos of her propagation house.  The wind has absolutely smashed the house down and has caused it to be totally ruined.  This is so heartbreaking;  all of Paulette and her husbands work on the farm has been set back immensely.  They have lost so much work and also their future income.  

Here is the damage: 



Paulette has lost all of her seeds that she sowed in July and  her spring seedlings are mostly wrecked.   Not only that she has lost this seasons cucumbers, tomatoes and capsicums.  

I know how hard it is to farm food.  Having my own small farm I know the love, dedication and hours that go into farming and the willingness to ensure that as farmers we’re on top of the seasons to supply fresh local produce to the community.  
This is Paulette and Matts livelihood.  They have to re-build everything and start sowing this seasons crops again.  

I feel so devastated for Provenance Growers and when I saw the photos Paulette posted on her Instagram page, I wanted to help them straight away.  I sat with a cup of tea and thought to myself,  how can I help them to re-build their propagation shed and start over again?  

I know from my own personal farming experience how expensive running a farm can be.  It ain’t cheap let me tell you.  Every little bit that you earn from selling vegetables goes back into growing more vegetables for the next season.  It can be extremely stressful.  And I can’t even begin to feel how stressful and heartbreaking this is for Paulette and Matt.  
However what I can do is offer my support and love to a fellow farmer and friend.  Without any hesitation I have created the

‘Get Back Up’ Campaign – And this is where I would love your help.  

I am asking this beautiful community and the wider community to help me raise farm funds for Paulette, her family and her farm, Provenance Growers.   I would love it if you could dig deep and donate what you can to enable Paulette to start re-building her propagation shed and hopefully more so show can start providing the community again with fresh, season, organic food.  

I just want to say that it is becoming extremely hard for people to access organic fresh food.   Sadly we have just had another organic farm close their doors. It is extremely sad and we can’t let another organic farm who grows the most amazing produce close down.   With the stress, time and money of re-building, it may take Provence Growers a while to get back on their feet.  However we can help them, show our support and offer inspiration and hope by donating today.  

If you would like to donate to the Provenance Growers ‘Get Back Up’ Campaign I would love it if you could purchase one of the values listed below.   

Thank you so much for donating funds to this campaign.  I am so grateful for your support.  And I hope that we can help Paulette and Matt get back up and running so they can be back at the markets doing what they do best.  Selling us delicious, organic and healthy fresh produce.  

Please click on the following photos to place your donations.  


Please click on the photo below to donate $5.00 towards helping Provenance Growers, Paulette and Matt build a new propagation house.  


Please click on the photo below to donate $10.00 towards helping Provenance Growers, Paulette and Matt build a new propagation house.  


Please click on the photo below to donate $20.00 towards helping Provenance Growers, Paulette and Matt build a new propagation house.  


Please click on the photo below to donate $50.00 towards helping Provenance Growers, Paulette and Matt build a new propagation house. 


Please click on the photo below to donate $100.00 towards the campaign.  Thank you




This campaign has now  closed.  I would like to thank every one of you who shared this blog post and who also donated.  Together we have raised $2813.09.  That is amazing!  I am super grateful.  Such big hearts.  

All money will be donated to Provenance Growers to help them build a new poly tunnel.  

Again, THANK YOU xxx

 All photos shown are of Provenance Growers Farm.  Please see their Instagram page.  


Compost Bins, New Garden Beds and a Broody Hen

Hi there,  It’s a cold and wintery day here on the farm (even though we ‘re into the second month of spring)  I thought I would take up the opportunity and write an update on the farm.  

A lot has happened in the last month.  Projects are coming along.  We have installed eleven new raised garden beds, created a new garden area and have started to sow the spring crops.  We have also installed six new compost bins which have been made out of apple crates and we’re waiting in anticipation for chickens to arrive on the farm.  

Below is the new garden area.  We will plant tomatoes, capsicum and eggplant in the patch closest to you and the patch on the other side will have a green crop of barley.  We haven’t grown anything in that particular area so the soil is not at its best.  And I really need to go and have a soil test done on it.  The chickens have been having a ball scratching and eating any unwanted critters.


Below are the new raised garden beds.  We have decided to cover these with poly pipe and also cloche netting.  The cloche netting will act as a wind break and also protect the crops against cabbage moth.  We drilled holes into the wood and hammered left over pieces of rio into the wood.  The rio allowed us to place the poly pipe over the beds.  It has been extremely windy here and they poly pipe has held up to the wind.  Which is a really good sign.    


We  measured out the cloche netting.  5 metre lengths and cut them to size.  Took awhile to do all the beds. And also patience.  I am learning all the time patience is needed on the farm.  


Next we threaded in 4mm rope through the cloche net.  This will help us to hold the cloche netting to the garden beds.  


And here I am in spring with my puffer jacket and beanie on hammering rio into the wood.  The rio is used to enable the poly pipe to go on over the beds. 


And now look at our new compost bins.  Recycled apple crates.  I am super excited about these.  We want to be a waste free farm and utilise all the materials around the home as compost.  I still have so much to learn about compost but for now what we are doing is adding all the compost material from around the farm.  We also mulched up heaps of dried trees that had come fro the garden into fine wood chips.  We also added the green clippings from mowing the lawns and lots of good weeds from the garden beds.  And I mustn’t forget the hen house compost.  My favourite.  When I clean the hen house I take out all of their bedding and poo and put it into the yard where they scratch.  I leave it there for another few weeks and after they have had a good scratch through it and added more nitrogen into it from their own poo I then take it and add it to the compost.  

We have layered the materials that have gone into the apple crates and watered it down.  Every fortnight I will turn the bins and fork the compost into the empty bin beside it.  So currently there are three bins full and three bins empty.  
We won’t put any food scraps in there because it will attract quolls and possums.  Our food scraps are shared between the chickens and another closed compost bin.    


And the last update on the farm is about our little hen who is abut to be a mother.  I am so excited about this.  I have never had chickens before and actually I have never had any experience with a broody hen.  Lots to learn.  I did some research and what I read was it takes 21 days for the chicks to hatch.  The hen needs to be separated from the other hens and kept warm. She is very protective of her eggs and will only come off them to go to the bathroom and have something to eat.  However her eating is reduced a lot and I may find she doesn’t eat at all.  I was horrified by that.  So each day I am popping fresh food right next to her and also fresh water so that she doesn’t have to go off her eggs.  

And what I read about the hen being protective of her eggs is correct.  I have nearly lost my fingers when changing over her food and water.  She really does not like you going near her.  


Here is the little pen we have here in.  During the day I open up the front ‘curtain’ and allow fresh air and sun to enter and at night I close it all down for her.  If its a cold and windy day I close it all down so she is all snuggled up and warm.  It is going to be so rewarding to raise chickens.  I really do feel excited to see them hatch and to be a part of something so special.  


Normally with hens their comb is upright and bright.  My little hen’s comb is very small and not looking as healthy as it usually does, but that is because she is not eating or drinking enough and has gone into a ‘broody hen zone’.    I guess it is like us females when we are expecting.  Our bodies change and our hormones are a bit all over the place.    


And that there is an update on the progress with the farm..  Like I mentioned earlier, I am learning patience.  There is so much still to do with infrastructure to enable me to plant crops without them being eaten and we also need to put in wind breaks to protect the crops.  We have a dam that we thought we could fix from leaking, unfortunately it is still leaking.  I would love all this to be done yesterday, but I know that it all takes time.  And if I can’t get in there to plant, thats OK.  What is important is that I take the time each day to enjoy the learnings.  

Living on the land and wanting to support yourself self sufficiently is a lot of hard work.  I learn something about myself every single day and I have also learnt to be a lot kinder to myself.  I am working with nature and she has a way of making us slow down and only do what we can do.  

So whilst it is still an extremely windy day here  on the farm I am going to go into the hot house and plant out more seeds of tomato, capsicum, zucchini and pumpkin.  I hope that they will germinate and be ready to plant out in November when the weather has warmed up a bit.  

I hope you’ve enjoyed my little update and please feel free to ask me any questions in the comment section below.  My goal is to share as much as I can about our own experience on the farm learning how to live more sustainably and self sufficiently.  

Lots of love and happy gardening.  






You’re Worth It

Last year I was fortunate enough to receive the Sprout Producer Scholarship from Sprout Tasmania.  Sprout Tasmania is a not-for-profit organisation run by volunteers who are dedicated in supporting local food producers who want to turn their farming ideas into reality and go to market.  

The vision of Sprout Tasmania is to be a collective who creates positive change and prosperity for food producers by sharing knowledge, ideas and stories about the producers, their products and businesses.  They want to create a market place where consumers can purchase ethically produced, great tasting produce.  

And this is why I am honoured and feel very proud to be chosen as a Sprout Producer.  In a time where food is taken for granted and is making us unwell, as farmers and producers it is up to us to make a change, to be the change and to make a difference in the conventional agricultural and industrialized food industry.  

It is why we need organisations like Sprout Tasmania around.  To be a voice and to help up and coming ethical small scale farmers like myself produce organic, chemical free food.  To enable us to make a difference in regards to peoples health and well-being and also the health of our environment.  

As part of the program each recipient is allocated a mentor.  I am very lucky to have Tony Scherer as my mentor.  Tony is an amazing certified organic grower and owner of Rocky Top Farm here in Tasmania.  Tony has a wealth of knowledge and is an horticulturist and sustainable agriculture lecturer.  He has been growing and selling organic produce from the age of seven (so that’s around 60 years).  He is a guru in market gardening, and I am extremely grateful and fortunate to have Tony as my mentor for Primal Living Farm.  

Today I had Tony pop out to my farm to offer me some guidance.  It was so good to walk around the farm and ask questions on soil health, growing crops from seed, when to transplant out and organic, chemical free vegetable growing.  We also got onto the topic of charging people for food.  And this is where I came unstuck!  I came unstuck for a number of reasons; however the main reason is charging people to buy my vegetables.  You see I feel that every single person should have access to chemical free organic produce.  And when I can grow food and give people honest, organic real food I feel like my job is done. When I hand over my produce to another person and I see their face,  I know am helping them to be healthy and well and I feel that’s how I am being paid.  

However I also know that giving away food does not pay for the next lot of seeds I need to buy, the hours of work I put into the farm or the hours of research and courses I do to make myself a more knowledgable and resourceful leader in holistic health and sustainability.

I mentioned to Tony about how I haven’t made a sustainable income from growing food and how I didn’t feel comfortable charging people for my produce.  And what happened next was a very concerning look from Tony and a comment that went like this (not in exact words, but very close)

You’re growing food that is not sprayed with a single chemical.  Food that is extremely tasty.  You spend hours out there looking after the soil and ensuring that the produce is well looked after.  You’re ensuring that people are able to heal their body with chemical free and organic real food.   And his last comment was…’re worth it.  

And than he said this.  “More people know more about how their mobile phone works than what they put in their body”  

And that there folks, was the biggest aha moment I needed to push me in valuing and selling my produce and to be the change I want to see in this world. 

Tony is right.  More people do know how their mobile phone works than what they put into their body.  And if I don’t charge for my chemical free produce, I can’t be the change I want to see in the world and help educate people on why chemical free, organic produce is worth the extra dollars.
This post is not actually about me making money.   It is though about valuing what we put into our bodies, valuing ourselves, valuing our organic farmers and having a greater understanding of how our food is grown and why it is worth the extra few dollars we pay for it.  

When I charge $6.50 for a punnet of strawberries compared to $3.50 it is up to me to educate the consumer the value they are receiving when they buy my strawberries.  When you take two strawberries, one being chemical free and grown organically and the other being grown with pesticides and conventionally and you put the strawberries side by side, you wouldn’t know the difference (until you tasted it).  

And when you’re a family on a budget or anyone on a tight budget you habitually look for the cheaper punnet of strawberries. I used to do that.  However now that I do know the difference between chemical free, organically grown vegetables compared to conventional grown and the amount of sprays that potentially have ben used on the conventional fruit I believe my health and what I put into my body is worth spending the bit extra on and now I make a choice to buy organic.  

However if you are still not convinced and you feel that buying chemical free and organic fruit and vegetables is not worth it, I would like to share below an extract taken from a report written by Friends of the Earth on “pesticides food and you” 

“According to scientists, pesticides regularly detected on Australian Food have been linked to possible problems with human endocrine function, ADHD (Attention Deficit Hyperactivity Disorder), learning and behavioural problems, lower IQ and possible increases in Lymphoblastic Leukemia in children”

Longer term exposure to pesticides have also been linked with development of Parkinsons Disease.  Of particular concern is the possible impact of pesticides on the development of the human foetus, cancer, hypothyroidism and autism. Of the 125 types of pesticides detected on Australian fruit and vegetable surveyed, 45% are suspected endocrine disruptors, with 62% of all detections related to suspected endocrine disrupting pesticides. A number of health issues can be related to endocrine disruption”.  

The most ‘at risk’ foods in Australia due to pesticide exposure include: apples, wheat, strawberries, pears and grapes.
Also of concern is potential for pesticide residues in; lettuce, nectarines, peaches, bread, bran, biscuits, imported tea, barley, tomatoes, apricots, canola, flour, carrots, plums and green beans”.

So as you can see our health and well-being starts with food.  And because you’re worth (let me repeat, you’re worth it) spending the little bit of extra money on chemical free food you can take a massive step towards having good health and knowing more about how our food is grown.  

Some ways to start this life changing action is by changing a few simple things.
1:  Shop at your local farmers market.  As much as possible buy from the local small farmers who grow fruit and vegetables chemical free and organic.  Have a chat with the farmer.  Every farmer I know who grows organic food loves nothing more than chatting with their customers.  I often think the conversation and the connections that have been made is why we all do it. 

2:  Grow your own food.  You do not need to do what I am doing.  You can grow food on a very small block.  My mentor Tony gave me another great piece of advice and that was “Only grow what you love to eat”.  I would like to pass that same words of wisdom down to you.  Make a list of the vegetables that you and your family love to eat and start with that.  The excitement that you will feel when growing your own food will be extremely rewarding and it’s a great way to have the kids involved. 

3:  If you don’t have access to a farmers market and you can’t grow your own food ask your local supermarket if they can supply chemical free, organic produce.  Don’t be shy about this.  The more times each and every one of us asks this question, the more we can make a difference.  

4:  Educate and change.    I know that this can take time and I know that we should be able to eat food and not have to worry about what has been sprayed; unfortunately this is not the case.  

 If you’re having hormonal issues or any other health issues than the first thing I would be addressing is food.  It starts with food and it starts with you.  Ask questions, read the back of packets, use google to find out what that ingredient are.  Be a detective.  Lets change how we know more about our mobile to knowing more about how our food is grown.  

And on that note, I would like to help you get started.  When you see your favourite vegetable or fruit for $2 cheaper at a supermarket compared to the local organic farmer selling it down the road, I would like to encourage you to buy from the farmer down the road.   Because by buying from the local organic farmer will be worth the extra money you spent  in more ways than one.  And in the end you will be saving money by not having to spend money on fixing your health.

I wish you the very best in health and wellness, and remember you are worth feeding your body with real food grown organically.  So head out there and find the local and chemical free farmers doing that for all of us. 

Love Jo



Yoga on Bruny Island

Hi there community.

I am excited to share with you that I am now teaching Vinyasa Yoga on Bruny Island, Tasmania. Bruny Island is my place of home. I moved here three years ago from the middle of Hobart, to embrace a self sufficient lifestyle.  My partner and I wanted to move to a place where we could  grow our own food, have some chickens and learn how to be self reliant.  And so we moved to an island!  

Bruny Island has some of Tasmania’s most beautifully preserved natural environments with abundant wildlife and stunning cliff top views. You can walk along the long sandy beaches and take yourself on some amazing bush walks.

The island is also the perfect place to come to when you need some respite, some time out from the daily grind and to nurture yourself. To access the island you come across on a ferry from Kettering, around a 35 min drive south of Hobart. The ferry runs everyday and as soon as you step onto the ferry to come across the D’Entrecasteaux Channel you will feel your shoulders drop away from the ears and time is non existent.

Which means that coming to Bruny Island to stay and to participate in one of my nurturing and soul healing yoga classes is the perfect gift that you can give yourself.  Practicing yoga in nature is one of the best ways to heal the body and give the whole mind, body and soul the love that it deserves.  

Below is my current timetable. Please check my Facebook page and my timetable on my website for any changes to the classes and for up coming workshops.  

I really look forward to seeing you in class and enjoying the time dedicated to nurturing, loving and healing oneself.  




Yoga . Health . Sustainability

It has been awhile since I wrote my last blog post.  Life has been rather busy for me on the farm and then winter hit and I wanted to go into hibernation.  I felt I needed to rest up, slow down and do nothing but sit by the fire and read books.  
Instead I decided to leave the farm to go and study to become a Vinyasa yoga teacher (or was it my intention to escape the Tasmanian winter for warmer weather).  

For the last six weeks I have been living at Krishna Village – Centre for Yogic studies with 19 other fellow yogi’s all living, breathing and studying yoga together.  Yoga has always been an interest of mine.  I loved reading about yoga philosophy and I have personally been practicing yoga in my own lounge room on and off for a few years.  
Initially it was hard for me to practice yoga.  I have a mind that likes to think a lot and heading into a yoga space where it is just me and the mat I initially found myself checking the time to see when the class would end.  However overtime I came to find yoga to be the best thing to help calm my mind and to be gentle with myself.  I love how yoga has continuously helped with my stress levels and to be a better person. 

And now that I have just spent six intense weeks studying to be a yoga teacher I have found yoga to be more than the asanas.  

But first let me tell you a little bit about Krishna Village.

Krishna Village is an eco yoga community set on an organic farm.  Their mission is to provide the blueprint of a simple, mindful, spiritually based lifestyle. They work to provide a wholesome (in Sanskrit: sattvic) and sustainable lifestyle that is good for all living beings and conducive to a joyous and loving attitude.

The Village offers a place where you can volunteer and be a WWOOFER on their organic farm, or you can take up one of their retreats and stay for 7 days immersing yourself into the culture of ‘simple living, higher thinking’.  Or if you are wanting to learn more about yoga and fully immerse yourself into the yogic philosophy you can do what I did and live and learn to become a yoga teacher.  

The yoga teacher training course goes for six weeks.  Whereby you will deepen your practice and learn to live a wholesome yogic lifestyle? You will be immersed into an inspiring spiritual environment that is applying yogic wisdom in all areas of life; from nutrition to meditation, from physical movement to spiritual practice? 

Living at the Krishna Village I was immersed into a beautiful community of spiritual seekers from all over the world who are coming together with the intention of sharing their gifts and talents and supporting each others’ learning and growth.

Here is a video of myself and my fellow yoga teachers on our recent course.  

As you can see Krishna Village is a beautiful place to visit, to stay as a retreat guest or do what I did and study.

The Study

The study of yoga and to become a yoga teacher was one of the best and hardest things I have done thus far. We were told right from the start by our teacher that we would be pushed out of our comfort zone and that we will be asked to do things that at first will be really hard.   My teacher was right. 

From week two of the course I was teaching classes.  I was also getting up at 4am to meditate and study.  We were in class from 6.30am to 2pm learning everything from life Coaching, Ayurvedic nutrition principles, Patanjali’s Yoga Sutras, Philosophy of yoga, meditation study, Vinyasa flow (which is what I am now accredited in) Chakras, Pranayama, Anatomy and Pysiology, teaching methodolgy, the yoga of business, teaching assessments and chanting workshops. Plus on top of all the study we needed to participate in 35 yoga classes, create our own classes and sequencing and do 20 minutes each day of meditation and self practice.  

We also worked on the farm, which is called Seva work.  Here is a beautiful post written about Seva work by my fellow teacher Ana which also includes beautiful photos of yogi’s and my new family.  

From 2pm we had lunch which was provided by the village.  Lunch was always a beautiful selection of salads, soups and dishes all plant based and predominantly from the organic gardens.  After lunch, normally from 3pm I would be back studying or practicing with my group before our 5pm class.  And after dinner you would find me back in the yoga room studying and practicing, or collapsed in bed sound asleep after such a massive day.  

Because I loved the philosophy of yoga, myself and some of the other yoga teachers took private philosophy classes with our philosophy teacher Michael.  And it was during these philosophy classes that I felt myself fall deeply in love with yoga.  The classes have  helped me to see that yoga is more than asana’s.  The poses on the mat.

To me yoga is resetting my own system on a physical and spiritual level.  It is about creating balance and equanimity to be able to live in peace, good health and harmony with the greater whole.  The ancient and sacred text which is written in the yoga sutra of Patanjali describes the inner workings of the mind and provides a blueprint of fundamental guidelines to live your life by.  Thus enabling oneself to not only be a better person, one of more compassion, unconditional love and acceptance but also how to use our energy in relationship to others, to be able to serve and give.

For me personally and my philosophy behind Primal Living I felt yoga was the missing link.  I now feel fortunate to have the ability to pass on my learnings from yoga to serve the wider community.  

The teachings of yoga are complimentary to the philosophy of Primal Living.  Primal Living is to create wellness through holistic health and sustainability and now using the ancient text of yoga I feel I can better help you in your journey towards a more sustainable, healthy and wholesome life.  

If you would like some help finding balance with your health, wellness, lifestyle and fitness please don’t hesitate to contact me.  I specialise in working with people in finding optimal health through sustainable living, nutrition and yoga.  

I would like to leave you with a beautiful photo of my new yogi family who I feel blessed to have met and to have shared so many amazing memories with.  I hope that you my readers will get to meet some of these amazing souls and to experience their teachings.  

Thank you for reading and please feel free to leave any thoughts below.  

Big Love – Jo xx

Photo Credit Tom Jones