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Sprouts anyone?

Sprouts anyone?

Don’t you just love the texture and crunch that you get from fresh sprouts? If you are anything like me, I would go and buy all these lovely plastic packs of sprouts from the supermarket, get home and prepare a wonderful salad for dinner. Yum… but then I would not get to eat the rest of the sprouts before they had passed their prime. I have wasted so much money over the years – finding these squishy little packs hidden in the back of my fridge.

Not any more. Now I grow my own sprouts and have them in a constant supply. And it is so easy even your children can join in the fun.

What you need:

Seeds to sprout – alfalfa, broccoli, radish, fenugreek, mustard, the list is endless.

Jars for sprouting.

Mesh cloth and string or bands to secure on jars.


With all seeds we need to soak them for 24 hours in fresh filtered water. I would just use a tablespoon of seeds first so you get to know how much you can eat. If you are just starting your sprouting journey I suggest you use alfalfa seeds, these are easy to sprout and taste great!

After you have soaked your little gems, strain the water away then rinse with fresh water and drain. I leave my jars up-ended on a wine rack so all the water can drain away. If  water is left in the jar your seeds can start to rot before they get a chance to sprout.

Continue to rinse and drain your sprouts until they are the size you want. I grow my alfalfa for 5 -6 days before replacing the mesh with the lid and popping them into the fridge. Once you determine how much your family eats, you can start a rotation of sprouting so you always have them growing and in the fridge! I generally soak my seeds on Sundays and then another batch on Wednesdays so we have a constant supply.

Have fun with your new little indoor garden and share your favorite sprouts..



First 3 Steps to Creating A Life You Love

First 3 Steps to Creating A Life You Love

What is it you want to do with your life? How do you think you’re going to make it happen? If you’re

not sure, then self-reflection is in order.
Even if you have an idea where you want to go, you may want to consider doing self-reflection
exercises to ensure that you remain on the path toward success. When you are on the right path,
you can begin to create your vibrant life.
1. Compose Affirmations. Write a list of at least 40 affirmations. These affirmations should
embrace what you want to achieve and what you want to become in your life.
Write them in the present tense and be sure to use the word “I” throughout the list. For example, “I
am grateful for my loving family”.
It is important to focus on the things that are occurring now that will lead to your future success.
You may hear words in your head such as “But you messed this up the other day” or “You weren’t as
productive as you could have been.” If you are hearing things like this, then banish those negative
thoughts. It can take some time to get used to positive thinking but it will be time well spent
Repeating your affirmations aloud will enable you to confirm your positive thoughts.
2. Tap into your subconscious mind. Your subconscious mind is where your self-image is
stored. All of your attitude, experiences, beliefs and values are here. Your subconscious mind is the
core of who you are and it’s a very powerful force.
If you go inward and reflect upon what’s inside this storehouse within the mind, you can gain a
better sense of self-awareness. Some may call this meditation. Regardless of what you call it, this
process helps you to attain a higher level of consciousness
Better self-awareness can provide you with many answers about yourself and your true beliefs.
3. Visualize Creatively. This is a fun way to self-reflect! Make yourself a box to show your hopes
and dreams. Or you can create a vision board. Place pictures and words that represent you and your
thoughts into your box or on your board. The more details you include, the better it works.
Imagination is the key and the sky is the limit!
Now start Creating a Life You Love!


With over ten years of experience as a personal life coach, mentor and nutrition coach, Judi Resor, with her positive attitude, calming personality, and vast knowledge, has helped many people achieve their goals of living a fit, happy and healthy lifestyle. She works with soulful women, empowering them to nurture their bodies through nutrition and self love with her signature program SexyFit Lifestyle by DesignLet her move you into the life you desire, register now for a Free Strategy Session and start your SexyFit Lifestyle by Design!

10 Secrets to a Hot New you!

10 Secrets to a Hot New you!

1.Pick a healthy plan:

Pick a meal and fitness pan you’ll be able to stick with long term. A permanent lifestyle change rather than a short-term weight loss solution will be more successful.


2.Set realistic goals:

Specify what you want to achieve and align your goals with your expectations. Set goals that are achievable and measurable, such as certain amount of gym time or one or two kilos of weight loss a fortnight.


3. Recognise your support system:

Surround yourself with people who have like-minded goals and avoid bad influences. If eating healthy is where you struggle, stop having lunch with friends who eat fast food. Surround yourself with friends who motivate and inspire you.


4. Get to know your foods:

Learn about your food. Is it balanced with a healthy ratio of fats, carbohydrates, protein and fibre? Does it tout a low glycemic index?


5. Prepare Prepare Prepare:

Create a list of your favorite healthy snacks. Then, pick one day each week to chop fruits and veggies and portion out and prepare your healthy snacks so you have them at a moments notice. Include variety and change frequently.


6. Learn how to eat on the go:

Fresh and healthy home cooked meals are ideal, but your schedule can get hectic. Have your healthy snacks handy. If you must stop at a fast food chain, spend some time figuring out the best food choice.


7. A realistic fitness routine:

Keep your workouts interesting – don’t get in a mundane routine of the same workout every day. Try to incorporate fitness into all aspects of your day. This can be as simple as parking further from the door at work.


8. Schedule your workouts:

Life gets busy and it can be a challenge to make time for exercise, but remember that it’s a part of healthy living. Whether it’s early in the morning, at lunchtime or after work, if you make an appointment you’ll be more likely to stick with it.


9. Arm yourself with a nutritional arsenal:

Be sure to give your body the nutrition it needs. Learn the benefits of different vitamins such as B vitamins, vitamin D or fish oil. And don’t forget fibre – it keeps you fuller longer and helps maintain digestive health.


10. Go easy on yourself:

Achieving goals takes time and most people falter a little with their goals. The most important thing is consistency and the realization you’re human. If you give into a craving, just make your next choice a healthy one.


I have found that by being mindful of these 10 secrets, I am able to tackle my week with ease and direction. Hope they help you too..


Let’s Get Inspired!

Let’s Get Inspired!

It might be a funny saying on a coffee mug, a clip on YouTube that makes you laugh, or an inspirational quote you read – but all these elements can change your attitude and lift performance, whether at the office, studying or working at home.
While humour can sometimes be just what you need to get you through the day, other times a few wise words or inspirational quotes can give the boost you need.
The internet is a great place to start when scouting for inspirational quotes, and when you come across something that you like, it’s worthwhile printing a few and placing them around your work or home environment, to help you keep motivated and inspired.
From the words of world leaders, to philosophers, writers and sports stars, there’s a wealth of inspiration out there. The trick is to not just read then forget, but have these positive messages on view in places you look regularly as a prompt to keep you focused and on track.
It might be on colourful sticky notes around your desk, displayed on a pin board or on your desktop wallpaper. At home, key messages stuck on your mirror can help start the day in a positive way.
Here’s a couple to get you started:
“Believe you can and you’re halfway there.”
Theodore Roosevelt
“If you don’t like something, change it. If you can’t change it, change your attitude.”
Maya Angelou
“Never live in the past but always learn from it.”

I like to write them on random pages through my diary. It’s a nice suprise when I get to that page.

Be Happy…Be Vibrant


Tips for living a high performance lifestyle

Tips for living a high performance lifestyle

FREE: Are you ready to learn the first steps to achieving a High Performance Lifestyle? Download your free copy now!