Wellness + Nutrition

Secret Supper Club First Spring Edition

13th September 2017
Hello sexy September and Spring! Welcome to your first edition of this month’s Secret Supper Club, in this feature we are addressing foods to heal your gut, these guys are truly superfood rock-stars.
As always we are honoured and excited to be part of your journey to your best health.

Now you can order your health food ingredients directly from Faithful To Nature from here, and at fabulous discounts too, exclusively available only to you as a Secret Supper Club member.

If you suffer from leaky gut syndrome, you’re overdue to consider adopting a leaky gut diet. Here are the five foods and supplements to heal your leaky gut.

#1 Bone Broth
broth contains collagen and the amino acids proline and glycine that can help heal your damaged cell walls. I’ve had many of my patients do a bone broth fast for three days to help heal leaky gut and cure autoimmune disease. See our recipe below!

#3 Fermented Vegetables & raw cultured dairy like kefir
contain organic acids that balance intestinal pH and probiotics to support the gut. Sauerkraut, kimchi and kvass are excellent sources. Raw Cultured Dairy – contains both probiotics and SCFA’s that can help heal the gut.  Pastured kefir, yogurt, amasai, butter and raw cheese are some of the best.

#3 Prebiotic rich foods
which actually simply means all fruits and vegetables, in fact when visiting your local supermarket the fruit & veggie aisle should have a big flashing neon light thatread’s Prebiotics! Some veggies and fruit are more beneficial than others. Onions, leeks, artichokes and asparagus really are the cream of the crop and when it comes to fruit bananas rules 9the greener the better).

There are many supplements that support your digestive health; here are my 3 top choices:

#1 Probiotics are the most important supplement to take because it helps replenish good bacteria and crowds out bad bacteria. I recommend getting probiotics in both food and supplement form. See below our Secret Crush of the month on which product we think is best, and it also contains prebiotics!

#2 Digestive enzymes (one or two capsules at the beginning of each meal) ensure that foods are fully digested, decreasing the chance that partially digested foods particles and proteins are damaging your gut wall.

#3 L-Glutamine is critical for any program designed to heal leaky gut. Glutamine powder is an essential amino acid supplement that is anti-inflammatory and necessary for the growth and repair of your intestinal lining. L-glutamine benefits include acting as a protector: coating your cell walls and acting as a repellent to irritants. Take 2–5 grams twice daily.

Featured recipe 
  • 5 liters of filtered water
  • 1 whole chicken carcass (choose from a organic, grass-fed chicken supplier)
  • 1 onion, quartered
  • 1 large carrot, roughly sliced
  • 2 cloves of garlic, roughly chopped
  • 3 bay leaves
  • 1 heaped tablespoon of turmeric
  • 3  heaped tablespoons of pink salt or sea salt
  • 1 teaspoon of black pepper
  • Faithful to nature’s Raw Apple Cider Vinegar

Health Connections Apple Cider Vinegar – Unfiltered 
This cloudy apple cider vinegar from Health Connection has been made with locally grown apples and is free of preservatives and additives. It is cloudy and contains sediment because it has not been filtered, which means that it continues to ferment after it has been bottled. This creates a delicious fruity touch to itsflavour and leaves more of the nutrients in the vinegar. For centuries, people have been using natural apple cider vinegar as both a food and a medicine for themselves and for their pets. Since 400BC, Hippocrates, the father of modern medicine, and many others, have used vinegar and vinegar mixed with honey, as a natural detox treatment, an energising tonic and a healing elixir.
Buy it directly at a lovely little discount from Faithful to Nature here


The plant-based version:


3 eggs, beaten
½ cup milk
½ cup cream
For the topping:
Salt & milled black pepper to taste
3 bay leaves
2 tsp turmeric
3 tbsp medium curry powder
1 tbsp ground coriander
1 tbsp ground cumin
2–3 tbsp garam masala
125ml store-bought fruit chutney
10 peppercorns
4 x 400g cans lentils, drained & rinsed
2 carrots, grated
3 garlic cloves, crushed
2 large onions, chopped

2 tbsp olive oil

For the lentils:
ingredients except bay leaves; stir well. Cook on medium heat for 10 minutes.
Transfer the lentil mixture to an ovenproof dish; smooth over the top. Arrange the bay leaves on top.
For the topping:
Beat together topping ingredients. Pour over the lentil mixture and bake for about 45 minutes or until the topping is golden and set.
To serve: Serve bobotie warm with a fresh side salad of your choice.

Super-fast, delicious & nutritious meal that can be breakfast, lunch or supper


Mushroom, spring onion & baby spinach eggs

  • 4 large organic/ grass fed eggs, whisked well
  • 1 small punnet of Mushrooms, remove stem and slice them in half
  • 1 table spoon of Tamari or soy sauce
  • 2 cloves of garlic, grated finely
  • 1 small bunch of spring onions, sliced
  • Cold pressed coconut oil
  • Juice of ½ a lemon
  • Pin salt to taste



Fry the onions in the coconut oil until they start o soften, then add the garlic and sauté for a further 2 minutes, next add the tamari/ soy sauce and lemon juice and sauté for a further 2 minutes, then transfer the mushroom/ onion mix to a bowl.
Using the same pan, but adding some more coconut oil add the whisked eggs and then over medium heat scramble. When the eggs are almost done add the mushrooms/ onion mix to reheat and serve soon after.


Lunch box idea
Happy Earth People 100% Red Lentil Fusilli Pasta https://www.faithful-to-nature.co.za/happy-earth-people-100-red-lentil-fusilli-pasta Pesto Princess Basil & Lemon Pesto    

This is the ultimate alternative to pasta, made from red lentils it is high in protein, fibre, iron and is gluten & grain free, which makes this perfect for those suffering from gluten/ wheat intolerance.
Simply boil the fusilli as per package instructions, then drain well and stir through Pesto Princess Basil pesto, cool and store in the fridge for lunch boxes.

Breakfast, Crushes + Product Reviews, Wellness + Nutrition

3 Minute Superfood Smoothie Health Connections Superfood Leafy Green Mix

5th August 2017

These days life seems to more hectic than usual for me, hence my 3 minute green smoothie which nourishes me most mornings without too much fuss.

Just as the 3 minute smoothie I am keeping my post short & sweet.

I have recently fallen head over heels for Health Connections Superfood Green Leafy Powder, it is well priced and easy to get hold of from most supermarkets, but most importantly it has exceptionally nutrient dense ingredients which will add a significant punch to your daily nutrient consumption.

This smoothie isn’t ‘heavy’, and therefore just perfect to drink before your yoga, gym etc.

Here goes

  • 2 oranges – one juiced and the other one peeled and quartered
  • 1 banana
  • two heaped tablespoons of Health Connections Superfood Green Leafy Mix – buy it here from Faithful to Nature

Throw all the above in your nutri-bullet or blender and drink in the car if need be 😉  

Pssst……click here and visit our Faithful To Nature collaboration store on the Secret Supper Club page to purchase your very own Nutri Bullet at a fabulous little discount)

Until next time and always in dedication to your best health,

Marlien x


Wellness + Nutrition

Is Coconut Oil Really That Good For You? Is Coconut Oil Really That Good For You?

11th July 2017

I have been advising the use of coconut oil for years, but recently there have been many articles in the media ‘debunking’ the health properties of coconut oil. Here is my opinion, as well as link to a couple of articles on the subject which I think is well balanced and based on scientific research.

When choosing an oil/ fat to cook with I do advise using cold pressed coconut oil, it has a high smoking point which means it doesn’t become toxic like olive oil during cooking. it also has a delightful taste and other health benefits such as NOT containing omega 6 fatty acids which leads to heart disease as well as being a good source of medium chain fatty acids. read the below two paragraphs and the links to their sources for a more detailed explanation.

‘The smoking point of olive oil corresponds to 280 degrees Fahrenheit, which is relatively low and implies that olive oil should not be heated at high temperatures. The smoking point of coconut oil is 350 F, making more appropriate for cooking at moderate temperatures. Cooking above the smoking point of an oil is not recommended and can lead to the formation of compounds that could be harmful for your health. Olive oil is usually liquid at room temperature but becomes solid in the refrigerator, while coconut oil is hard when kept in the refrigerator and can be either solid or liquid at room temperatures because of its melting point of 76 F.’

which is better: coconut-oil-or-olive-oil – LIVESTRONG

You may have heard that coconut oil is high in saturated fats, artery clogging and dangerous. The truth is, the medium chain fatty acids (MCFA) found in coconut oil are rare in nature and highly health beneficial. MCFA are digested by the body in a different way than the common long chain fatty acids (LCFA) found in most other foods. MCFA are quickly digested, producing energy instead of body fat and arterial plaque like LCFA. About 50 percent of the MFCA in coconut oil is lauric acid, which strengthens the immune system and is also found in human breast milk. Caprylic acid and capric acid are also present, contributing to coconut oil’s antifungal, antiviral and antibacterial properties.

medium chain fatty acids – LIVESTRONG

Coconut oil has been touted as a superfood, but is coconut oil just a health fad, and actually bad for us, it is after all very high in saturated fats, traditionally believed to have been the major cause of heart disease. Well, here is my opinion; saturated fats are not necessarily the culprit of heart disease. More and more research now reveals that heart disease is caused mainly by refined & processed foods as well as trans fats and sugar. Humans need some saturated fats, but as with everything we need to keep balance in mind. When choosing coconut oil instead of other vegetable oil such as sunflower oil, canola, corn oil etc, you are still making a healthier choice, click on the link below to see some of the reasons why this is true.

Perhaps it is wise to use coconut oil in small quantities when cooking, and occasionally add it to a coffee when doing intermittent fasting, or add it to a smoothie before a workout. The jury is still out on whether or not it can be labeled as a superfood, but when it comes to eating a clean balanced diet I still believe that coconut oil can most definitely play an important part in living your healthiest life. Quality over quantity is once again true here.

In dedication to your best health


Is Coconut Oil Healthy? (The American Heart Association Doesn’t Think So)

Breakfast, Crushes + Product Reviews

Breakfast just got better. superfood start to the day

1st July 2017

The Yoga Kitchen is crushing hard on Health-Connections new breakfast porridge and cereal range.

There is the delightful Chocolate Chia Oats. Its is simple and quick to prepare, but also delicious and perfect for winter when a warm breakfast is what we yearn for. The ingredients list is pretty perfect, with only 3 ingredients listed; Oats, Cacoa Nibs & Chia Seeds, all of the highest quality and crammed full of real nutrients. There is no sugar, and no preservatives or additives of any kind, this is clean eating of the highest order.

Then for those who are high on Low Carb food options, the Flax & Coconut Porridge is a match made in heaven. Its high in Omega 3 and fibre, two food stuffs that we can all do with more often. I really like the flavour and texture, it’s nutty and although it is a porridge it still has enough texture. To prepare one simply has to add either hot water, or milk/ or any milk substitute that you prefer. I also added the Flax & Coconut porridge to a banana & peanut butter smoothie with a pinch of cinnamon and some almond milk and it worked really well.

But my very best out of these three (difficult as it was) is the Sprouted Buckwheat Cereal, buckwheat has become one of my favourite things this year, it is high in protein and has a delicious flavour. This cereal works really well with a dash of almond or coconut/ rice milk and has sliced almonds and goji berries added into the mix. It has lots of crunch and keeps you going until lunch.

Now I guess there is no excuse not to have a super healthy start to the day.

In dedication to your best health,

Marlien x



Wellness + Nutrition

On being brave with RialHeim Secret Supper Club

14th June 2017


To make positive changes and live a ferociously happy & meaningful life, change needs to happen. But shifts and transformation are uncomfortable. If you want to transform, adjust your expectations and prepare yourself for a time of discomfort. If you expect it and allow it, you have a far better chance succeeding.

Choose quality over quantity, for me this means being mindful of what I choose to put in my body, who, and which habits I allow to take root. Food choices for example should be delicious and nutrient dense, every single mouthful at every meal….even when you are eating on the run. Don’t settle for just filling a hole with whatever is available. This may mean a bit of planning ahead, but your food choices needn’t be complicated or time consuming. Often the simple things are most delicious and satisfying. A bowl of perfectly made guacamole with some crunchy vegetable sticks and perhaps a few natural corn chips can be a fabulously satisfying and nourishing affair. Similarly, when choosing how to spend some you-time, be picky of who and what you let into that space. Only positive people and nurturing activities allowed!

Allow some creativity and playfulness back in. For me this means some silly dancing in the kitchen with my girls whilst cooking, or taking a mouth-watering picture of a new recipe. This is where I can play and be creative, and at the same time nourish my family and self. Sometimes it simply means taking 20 minutes out of a crazy day to flow through some of my favorite tension busting Yoga Postures. For you it could be a brisk walk or drive somewhere beautiful, or even just sitting in a coffee shop with your hands wrapped around a comforting hot drink, daydreaming happily. Whatever rocks your boat, make it happen…. and do it often

 Be brave and ruthless in your pursuit of your best, healthiest lifeSwitch off your devices, fast a little, become quiet, do whatever it takes to screech this life that you are unhappy with to a halt, get off the bus and start walking in the opposite direction.

For me it meant switching off the television and tablet, and instead spend my evenings and free time writing and plotting my first cookbook. Being brave meant diving into the deep end of possible rejection and failure. It was a time of intense energy and creativity channeled into one project.

If you want to live your best life, start with what you are choosing to eat, clear out the kitchen (throw away any product your great granny wouldn’t have recognized). Re-arrange your kitchen and make it a beautiful space where you want to hang out. Spoil yourself with some gorgeous bowls and platters that will inspire you to fill it with delicious and nourishing food. Find some time to plan ahead, count colours on your plate instead of calories and make some time to awaken your senses.

To stimulate your creative juices, hang out with the right folks, feel inspired by the beauty others create and celebrate it. Recently I was lucky enough to choose some super sexy ceramics out of the new RialHeim range for my new cookbook. I love working with their sensual and often playful designs. To me it says ‘eat from me, lick me…make a romantic, yummy supper for your lover’.

Clear out your old tired habits and create new ones. Join an evening class, or Google a ‘How To ’and start a new project at home. Choose a positive community to surround yourself with and allow them to inspire you, let go of the ones who are dragging you down. It may mean saying; ‘fuck this shit’ (swearing can be very therapeutic)’ and being ruthless in your pursuit to change the landscape of your life. Clear out some of the old to make room for the new. And above all, be brave.

Marlien Wright is the author of the Cookbook’ The Yoga Kitchen – 100 Easy Superfood Recipes’, blogger, yogi, mom & bozo. She enjoys eating real food (and is highly suspicious of those who dislike food & cooking). She loves creating healthy foodporn and swearing silently. She believes that being healthy is sexy, insists on living authentically, honestly and diving in at the deep end. Keep an eye out for her next cookbook filled with gut health recipes on & in sexy RialHeim Ceramics and her The Secret Supper Club, where she will be sharing bi-monthly tips, recipes, nutrition news and health products: http://www.yogakitchen.co.za/secret-supper-club/