Delicious & Healthy Gluten Free Wraps

One of the best things about going gluten free is how great you feel off it, but one of the hardest things is finding what to substitute it with.  I love wraps and although shop bought wraps are thin, they still contain gluten.


This is my favourite go to recipe for making wraps at home.  It’s super easy and delicious too.  They’re made with gram flour which is made from chick peas so it’s really nourishing and full of good protein.

What you need…

  • 1 cup gram flour (some places call it garbanzo flour)
  • 1 cup water
  • 2 tbsp nutritional yeast (optional but adds a nice flavour)
  • 1/2 tsp himalayan pink salt
  • 1 tbsp chopped parsley (optional)

What to do….

  1. Heat a non-stick pan on medium-high heat.
  2. Add flour, nutritional yeast and salt to a bowl and stir to combine. Slowly add water – mix well to avoid lumps.
  3. Spray pan lightly with oil and add enough of the mix to make a thin layer around the pan.
  4. Cook until golden on both sides.

Then fill with your favourite filling and roll!  I like to butter on some tahini sauce then add some falafels and salad – delicious. Enjoy!

Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!

5e2.png - maroon

4 Easy Steps to Making Your Own Delicious & Nutritious Smoothie

When it comes to our energy and vitality, smoothies are one of the best things you can do for your body, plus they’re the best way to pack in those nutrients that feed our cells in the best possible way.

I literally couldn’t live without them, and that is why I love sharing my favourite recipes with you.

However, this time I want to empower you to create your own delicious recipes, because that’s when it gets really fun!


Don’t worry, it’s really easy, so here we go…

Choose your base – add 2 cups of one of the following bases to your blender:

  • Water
  • Coconut water
  • Coconut milk
  • Kefir
  • Almond milk
  • Cashew milk
  • Hemp milk

Choose your greens – choose 2 cups (tightly packed) of the following greens and add to your blender:

  • Spinach
  • Kale
  • Swiss chard
  • Collard greens
  • Beet greens
  • Sweet potato greens
  • Romaine lettuce
  • Spring mix

Choose your fruit – choose 3 cups of the following fruit to add to your blender:

  • Banana
  • Cherries
  • Raspberries
  • Blueberries
  • Blackberries
  • Strawberries
  • Mango
  • Pineapple
  • Papaya
  • Avocado
  • Peaches
  • Pears
  • Apples

Supercharge it – choose 1 tablespoon of the following superfoods to add to your blender:

  • Coconut oil
  • Cacao
  • Chia seeds
  • Cinnamon (if you have food grade essential oils you can use 1 drop of Cinnamon Bark here as an alternative)
  • Vanilla
  • Maca
  • Spirulina
  • Chlorella

Now all you need to do is blend it up in a high-speed blender until smooth (will yield roughly 32 ounces.)

Now I’d love to see and hear about your creation – so please share a pic on Instagram with the hashtag #EmpoweredBySmoothies or come and share it on my Facebook page here.

Health + Happiness,



Chilled Chocolate Milk for Kids

This drink is a delicious and nutritious way to cool down the kiddies. It’s a regular favourite of ours on hot summer days.
choc milkshake (2)
What you need:
:: 2 Brazil nuts or a small handful of cashews
:: 1 cup almond milk
:: 1/4 medjool dates (don’t forget to take the stones out!)
:: 2 tbsp cacao powder
:: 2 tbsp cacao nibs
:: 1 tsp maca powder (optional)
:: Blend in a high-speed blender until liquified
:: Then add a handful of ice
(Makes two small drinks for children)

10 Most Popular Oils for a Healthy Home

It’s no secret that I absolutely LOVE essential oils. I use them every day in our home for all our health and wellbeing needs.

Essential oils are nature’s medicine. They are incredibly powerful without all the side effects associated with pharmaceuticals. The uses and benefits of essential oils are endless.

I want to share with you some of the oils from the very first kit I started with, the Home Essentials kit, and my favourite ways to use them.

The Home Essentials kit includes 15ml bottles of Frankincense, Lavender, Lemon, Peppermint, Melaleuca, Oregano, Breathe, DigestZen, On Guard, and a 5ml bottle of Deep Blue. Each 15ml bottle holds approximately 250 drops.

home essentials kit

With the purity of doTERRA’s essential oils a little goes a long way. For example, 1 drop of peppermint can be used to relieve a headache (1 drop of peppermint makes 28 cups of tea, amazing!) 1 drop of Deep Blue can be used to relieve back pain and 1 drop of Lavender can be used to help with sleep.

But you know what I really love about these oils? Each oil is sourced from it’s natural habitat which not only enhances the quality of the oil but often these habitats are in developing countries so every drop of oil helps towards changing the lives of the growers and harvesters.

Lavender: for calming and stress reduction

  • This oil is sourced from the Lavender harvests in France.
  • It relieves stress, anxiety and insomnia.
  • You can use it aromatically (diffuse or inhale), or massage it onto the skin.
  • It takes the pain out of a bee sting by applying it on the location.
  • You can use it to soothe skin irritations and burns by applying it on the location.
  • It can be used with Lemon and Peppermint to relieve allergies.

Lemon: for cleansing and mood elevation

  • The Lemon is sourced from Italy.
  • It is a natural antioxidant and detoxifies.
  • You can add 1-2 drops to a glass of water for a cleansing effect and to flush out toxins (I highly recommend this instead of lemon juice in your water because it’s gentle on the teeth, unlike the acidity in juice that can chip away at the enamel).
  • It is a natural cleansing agent and stain remover.
  • It can be used to remove the smells from laundry.
  • It elevates your mood.

Peppermint: for indigestion and cooling

  • This oil is sourced from Washington, USA.
  • Helps relieve headaches – apply on temples, forehead, or back of neck.
  • Calming to an upset stomach – take in a capsule or apply to the stomach with a carrier oil like coconut oil.
  • Helps increase energy – diffuse and inhale.
  • Cooling – place a couple of drops in your hand, rub both hands together and place hands on the back of your neck, and wait for the cooling effect.
  • Helps with concentration and is helpful taken before an exam or stressful situation.

Melaleuca: for soothing, cleansing and healing skin

  • This oil is sourced from Australia.
  • It can be used as a first aid ointment – apply on location.
  • For sore throats one drop on the tip of your tongue or gargled with water.
  • Use for skin irritations – apply on location.
  • Beneficial for hair and scalp – add to shampoo or conditioner.
  • It’s a natural cleansing agent and stain remover.
  • It can be used to remove smells from laundry.

Oregano: for immune support (warning: this is a hot oil so it’s not to be applied directly to the skin)

  • Oregano is sourced from Turkey
  • Naturally supports the immune system – take several drops in a capsule for periodic immune system boosts.
  • Works as a natural defence against cold, flu, throat infection and yeast infection – apply to the bottom of feet with a carrier oil like coconut or almond oil.
  • Used for wart and skin tag removal.
  • Excellent for cooking – add 1 drop to your pizza base!

Frankincense: for inflammation, depression, and much more

  • This oil is sourced from both Oman and Somalia.
  • Frankincense enhances the benefits of all other oils.
  • Helps reduce inflammation – apply on location or take internally.
  • For anxiety or depression apply one drop on the tip of the tongue, and a drop behind the ears and at the back of the neck.
  • Diffuse or place on hands and inhale.
  • Helps relieve headaches and migraines – apply with peppermint and lavender.
  • Supports immune function – massage on feet or take internally.
  • Perfect accompaniment for meditation or spiritual practice.
  • Frankincense is also known as the oil ‘if in doubt, use franki!’

Deep Blue: for muscle and joint health

  • Helps relieve muscle and joint pain – apply on location.
  • Contains Blue Tansy and Helichrysum, which can help support long-term muscle joint and bone healing.
  • Apply to muscles and joints before and after working out.
  • Sinus pressure and congestion – rub on back of neck.
  • Also good for migraines along with Lavender and Frankincense on temples and back of the neck.

Breathe: for respiratory support

  • This oil is a blend of: Eucalyptus, Laurel Leaf, Lemon, Melaleuca, Peppermint, and Ravensara.
  • Relaxes the body and mind – diffuse at bedtime along with Lavender for a more restful sleep.
  • Use during allergy season – apply to the chest area to help clear the lungs and sinuses of congestion.
  • Ideal for those with asthma – diffuse and inhale, apply to the chest and sinuses.
  • For anxiety apply to chest area to enable deep and calmer breathing.

Digestzen: for natural digestive support

  • Digestzen is a blend of: Anise, Caraway, Coriander, Fennel, Ginger, Peppermint, and Tarragon.
  • Relieves digestive discomforts such as food poisoning, acid reflux, vomiting bug, nausea, constipation or diarrhea – apply to the stomach area (or bottoms of the feet for children) or take internally.
  • Whether it’s diarrhea or constipation, this clever oil will figure it out and help the body restore its balance.

On Guard: for natural immune defence

  • On Guard is a blend of: Cinnamon, Clove, Eucalyptus, Rosemary, and Wild Orange.
  • Stops the growth of viruses and bacteria – diffuse and/or apply on location or bottoms of feet.
  • Contains oils shown to inhibit MRSA (antibiotic-resistant staph bacteria).
  • Helps kill airborne pathogens.
  • Helps knock out colds, sore throats, and fevers – swallow one drop in a glass of water or take in a capsule.
  • Diffuse in house or office to stop spread of germs.
  • Apply to bottoms of the feet every night to boost immunity.

If you’re ready to take control and empower you and your family with pure essential oils, then the Home Essentials kit is the best value kit. You not only get all the oils listed above but you also receive the pretty Petal diffuser too.

To purchase your Home Essentials kit and become a wholesale member today (which gives you 25% off all future orders) then just Click Here for some simple steps that will walk you through the process.  Or, if you’d prefer me to set this up for you, simply email me at and I’d be happy to help.

Don’t worry, you won’t be left with your kit wondering ‘what do I do now?’  I will provide you with all the information you need, plus you’ll get to join our Private Facebook Group where you’ll get all the support you need!

Much love,

4 Ways to Manage Your Mood Naturally

My ‘mood’ was what led me to do what I do so I think it’s safe to say that after 3 years, I know a fair bit about improving our mood naturally.

My mood issues mostly related to a hormonal imbalance but I didn’t know this at the time. I felt depressed, moody, frumpy round my middle, craved sugar like no tomorrow and had very little motivation for anything.

I couldn’t go on like that, so I embraced self care & healthy eating with all that I had.

I’m not alone though. We all experience moments when we feel overwhelmed, stressed, angry, sad or anxious.

manage your mood

So here are 4 ways to improve your mood:

1. Eat Real Food

When it comes to food it’s really quite simple, when we eat cr*p we feel cr*p.

Eat real food that feeds and nourishes your body in the best possible way. We run into trouble when we start eating packaged and processed foods with too many ingredients. So keep it real.

Side note: if you struggle to break free from that crazy cycle of carbs, sugar cravings and quick fixes, then my program The Harmony Project is perfect for you.

No d-i-e-t is going to break this pattern because it’s so much more than the food we eat. The focus in The Harmony Project is on both the mind & body and in just 28 days you receive a toolkit that guides you to a place where you’ll never need to d-i-e-t again, yes really.

2. TLC for your Gut

The condition of our gut and our digestive tract is a direct reflection of how we’re feeling, so you want to be mindful of what you put in it.

You also want to be mindful during eating. Chew your food and really enjoy it, take your time to let it digest.

Listen to your body, it might be trying to tell you something.

We’re so busy rushing from one thing to the next that we rarely appreciate and enjoy our food, but instead end up scarfing it down like no tomorrow.

The more you chew your food and break it down the more your digestive system and gut can assimilate and process it better.

3. Essential oils to get us out of that funk

I turn to essential oils to manage those pesky feelings and to feel more level and balanced so I can get on with my day. Only a few months ago I had NO IDEA they could shake up our mood the way that they do.

One of my favourite blends is Balance because that’s exactly what it does, makes us feel more Balanced. I turn to this blend when I feel anxious or overwhelmed.

I use just a couple of drops on the bottoms of my feet (from our feet it’s the fastest route to our bloodstream) including my big toe (the pathway to the brain). I also love to use it on my pulse points as a toxic free pure-fume as the smell is b-e-a-u-t-i-f-u-l.

I turn to a blend called Serenity when I struggle to relax or sleep after a stressful and exhausting day. I also like to use this on my feet or simply diffuse into the air while I lie back and take deep breaths. I breathe out the bad of the day and breathe in all the good.

For a serious mood pick-me-up I turn to a blend called Elevation – it smells like sunshine in a bottle! When you are feeling sad or down then this oil is your best friend, it brings that much-needed boost to your mood and energy. I use it on my pulse points as it makes a lovely pure-fume and on the back of my neck up towards the back of my head.

Another one of my favourites is Bergamot, the oil of self love and self acceptance. This is a powerful oil for our emotional struggles, especially for those who struggle with depression.

Bergamot relieves feelings of despair, self-judgement and low self-esteem. It has a cleansing effect on stagnant feelings and limiting belief systems. So many of us become stagnant in our lives due to our core belief systems like being ‘bad’, ‘unlovable’ and ‘not good enough’, and Bergamots powerful cleansing properties generate movement in the energy system, which in turn brings hope.

Don’t you just love plant magic?

4. Exercise

There’s no question exercise improves our mood. Countless scientific studies have proven this. When I exercise I definitely feel better! The trouble is though so many of us don’t like to exercise or we just haven’t found an exercise that suits us. There are so many different forms of exercise so I recommend trying a few out until you find what works for you.

How many unused gym memberships have you had in your life? Seriously, gyms make a fortune out of people who sign up then lose motivation.

Choose something you’re going to enjoy doing, then you’ll feel motivated!

I believe that finding the right exercise for you and your unique self is SO important. In fact we cover this in the fourth week of The Harmony Project.

What are your favourite ways for improving your mood? Let me know in the comments below, I love to hear from you!

P.s. If you are interested in purchasing any of the products I mention above, you can purchase them from my online shop here, or if you’d like to find out how you can save 25% then please don’t hesitate to get in touch here with the subject ‘I want to save’.

Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!

5e2.png - maroon

Swap Toxic Sanitisers for Effective Natural Homemade Alternatives

Contrary to popular belief, most shop bought sanitisers don’t protect you against germs. For them to become even remotely effective, they need to be applied over and over again.

Almost all anti-bacterial soaps and sanitisers contain a number of toxic chemicals, including an active ingredient called Triclosan. Triclosan has been linked to a number of health concerns including hormone disruptions and cancer.

hand sanitiser

Hand sanitisers cause the skin to absorb 100 times more of the hormone-disrupting chemical bisphenol A (BPA). This chemical gets into our endocrine system, which is where our precious hormones talk to each other, so we want to protect this as much as possible.

Fortunately there are many natural alternatives (such as essential oils) that are not only very effective antiseptic cleansers, but they are kind on the body and skin. Essential oils contain organisms that are very effective at fighting bacteria. These oils act as anti-fungal and natural antibiotics.

Cinnamon essential oil is one of the most powerful oils when it comes to killing bacteria.

Tea tree (or melaleuca as the tree is actually known) essential oil is also a great choice as it has a much wider range of uses than conventional hand sanitisers. Tea tree is a powerful immune stimulant as well as it being a natural antiseptic, antiviral, antibacterial, and anti-fungal.


An Effective Homemade Hand Santiser
¼ cup Aloe Vera Gel
¼ tsp fractionated coconut or Vitamin E oil
2 tbsp water
6 drops of Tea Tree / Melaleuca essential oil
6 drops of Lavender essential oil (Lavender is also antibacterial and antiviral)
4 drops Cinnamon essential oil

1. Mix all ingredient together
2. Pour into a spray bottle or squeezy bottle
3. Shake before applying

I love that I can use this delicious smelling sanitiser on my family’s hands knowing that it’s not only protecting them from nasty germs but it’s kind and nourishing to their skin and body.

Keep in mind that many essential oils on the market are not 100% pure or therapeutic; they potentially may have synthetic or toxic ingredients added to them.

If you’re interested in knowing more about pure essential oils and what they can do for you and your family, then head over here.


Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!

5e2.png - maroon

Perfectionism: A High Price To Pay

Do any of these ring true for you?

“I need to be in control of everything”
“It’s ok for me to hold everything together”
“I’m such a ‘people pleaser,’ I find it hard to say ‘no’ then I end up resenting it”
“I’m always keeping others happy, my needs can wait”

We try to do it all.

But you don’t have to do it all, it doesn’t have to be ‘just right’, and you are NOT the only one who has to do it all, you are NOT superwoman.


When we take on the ‘superwoman’ role, life doesn’t just become harder for ourselves, but also for our family – we become grumpy, bad tempered, stressed, then throw hormonal imbalance into the mix and you’ve got a hot house of feisty tension.

When we had our twin boys I strived to ‘do it all’. I would work through my never-ending to-do-list like a beaver, and it had to be done perfectly – exhausting huh.

I thought ‘what’s the worst that can happen besides feeling a bit tired at the end of the day?’

What was I trying to prove, and to who?

It wasn’t sustainable and my body eventually said ‘no more’ and gave me way more than I bargained for – it came in the form of adrenal fatigue – with all the stress and pressure I’d put on myself I’d literally fried my adrenals.

I experienced tiredness like I’d never felt before, getting out of bed and getting through the afternoon stretch were my biggest challenges. My one and only burst of energy came at bedtime and my head was buzzing with a ‘wired’ feeling.

I had terrible PMS, I couldn’t handle anything remotely stressful, I had a very short fuse and the smallest thing would send me into a rage. I also gained a lot of weight around my middle and all I craved and wanted to eat was sugary foods.

The idea of looking after myself didn’t even enter my radar. I had two small babies to take care for and a house to run.

Because our adrenals produce our hormones, my hormones started going haywire. To say I had a hormone imbalance would be an understatement, hormonal hell would be more accurate.

I felt so desperate to find a solution, I was prepared to try anything, so I pretty much did. I even accepted the prescription for Prozac my doctor gave me. But there was a loud voice within me shouting ‘your body is deficient in something, but it’s not prozac’.

It’s been a journey and it certainly didn’t happen over night, but I’ve learnt the best possible lesson: SELF-CARE. This is why there’s such a strong emphasis on self-care in The Harmony Project, because self-care is such an essential ingredient to our wellbeing.

Taking care of myself in the best possible way and aiming for ‘pretty good’ over perfection, has been hugely liberating. Letting go of those feelings that drove me to perfectionism weren’t easy but I knew it was essential for my wellbeing.

I knew that self-care had to be a priority in order to get my health back. My biggest lesson was that if I don’t take care of me, then I’m no good to anyone.

Perfectionism… it’s overrated & it’s exhausting. Strive for pretty good, then you’ll feel like you’re winning!

My biggest sources of comfort for health and healing are real food, my daily smoothie kick, and my pure essential oils – so much so that I’ve wrapped it up in a nice little package called The Harmony Project to save you the bother of searching and searching for answers like I did.

What are your favourite ways to take care of YOU?  Comment below, I love to hear from you!


Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!

5e2.png - maroon

Cassia & Lime Bliss Balls

I just love how these incredibly nourishing ingredients marry so perfectly with these two oils.  I love to get essential oils (I only use therapeutic grade) into raw food any way I can simply because they nourish our cells on so many levels.


Just a couple of facts on these oils:
Lime the Oil of Zest for Life.  Lime cleanses and revitalises the heart space, giving room for light and joy.
Cassia the Oil of Self-Assurance.  Cassia brings gladness and courage to the heart & soul.  Cassis dispels fear and replaces it with self-assurance.  It helps those who hold back and try to hide.

90g apricots
90g sultanas
1/2 cup sunflower seeds
3/4 pecans
1/4 desiccated coconut
1/2 tbsp chia seeds
1 tbsp softened coconut oil
1 drop Cassis doTERRA essential oil
7 drops Lime doTERRA essential oil
Place all ingredients in a food processor and whizz until it comes together enough to form balls.  Extra desiccated coconut for rolling (optional).
(Recipe adapted from Food Alchemy)



Why essential oils? Why dōTERRA?

Over the years, I’ve used essential oils but it wasn’t until the last year that I discovered they’re so much more than just ‘pretty smells’. I also believed that essential oils were all equal in purity and quality.

What I didn’t know is that even though an oil can say 100% pure, it still may contain synthetics or chemicals.

Our skin is our largest organ and we only need to think about how a nicotine patch works to realise how much our skin absorbs. And it’s why I believe that what we feed our skin is just as important as what we feed our body.


My BIG lesson in this was when I was ‘hormonally depressed’ (as I like to call it), I discovered that the ingredients of my lotions and potions were disrupting my endocrine system (our internal hormone messaging centre), so swapping those for more natural alternatives became a priority for me.

If we want to thrive as women and be our absolute best, then we need to reduce our stress, insomnia, and inflammation, and we want to do this by using the most pure and natural ingredients.

This is why I chose dōTERRA for both my skincare and as a solution to my physical and emotional health concerns. These essential oils are the highest quality oils available, they’re pure plant extracts with zero additives or fillers.

Click HERE to watch a short video about dōTERRA.

When you choose these oils, you are choosing essential oils gently and carefully distilled from plants that have been grown and harvested in their natural habitat by experienced growers from around the world for ideal extract composition and efficacy.

Each dōTERRA essential oil is also carefully and thoroughly tested using the strict CPTG Certified Pure Therapeutic Grade quality protocol.

Whether you’re an experienced essential oil user or a complete novice, once you smell a dōTERRA essential oil you will smell the difference in purity.

Bridget xo

P.S. To schedule a FREE consultation with myself to find out which essential oils can aid your physical and emotional health or to learn about supplementing or replacing your income by sharing essential oils, CLICK HERE to book your slot.

Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!
5e2.png - maroon

2 Smoothies to Rock Your Socks!

I know I go on a lot about smoothies but that’s because they’ve made SUCH a difference in my life and have sorted out so many digestive issues for me, plus, they’re the BEST way to get nutrients into your body in the best possible way – nothing chews your food like a blender, and the more chewed your food is, the healthier and happier your gut 🙂

Some people haven’t taken to smoothies but that’s mostly because they haven’t tried one that tastes really good.  So today I want to share two recipes with you that are REALLY good!

First up is my Chocolate Thick Shake:

Flaxseeds have a multitude of nutritious benefits, and have been linked to lowering your risk of heart disease, stroke, cancer, and diabetes (plus my Nan who has just turned 98 swears by them!)  Cacao powder has over 40 times the antioxidants than blueberries.  And don’t forget the goodness of avocado… our bodies thrive on this good fat plus it creates a beautiful thickness.


8 ounces almond milk
½ cup crushed ice
1 ripe banana
1 tablespoon raw honey
½ avocado
2 tablespoons raw cacao
2 tablespoons almond butter
1 tablespoon golden flaxseed (I grind these fresh myself to ensure the goodness is broken up but you can also buy them already ground).

Place all ingredients in the blender and blend until smooth.  Sprinkle some chia seeds on if you like – they add a delicious crunch plus they’re SO good for you!

Second up is my Green Goddess Smoothie

This smoothie is a great way to get raw kale or spinach into your body – personally, it’s the only way I can eat those leaves raw 🙂

green smoothie

8 ounces almond milk
1/2 cup crushed ice
1 ripe banana
1 handful kale or spinach
1 tbsp almond butter
2 small pieces of dark chocolate (I use Green & Black’s 85%)

Blend well and enjoy!  Your body will thank you for it!

Try and add smoothies to your daily diet – I promise you’ll feel better for it and it’s what we do every day that counts.


Grab your FREE eBook “5 Easy Steps To Boost Your Energy & Get Your Hormones Humming” by clicking the book!

5e2.png - maroon

1 2 3 4 8