To mark 100 episodes of chatting to experts, trailblazers, doctors, entrepreneurs, celebrities, and psychologists we thought we would do something different.
We (Dave & Steve) and our two producers, Sara & Sean, get together and chat through our highlights, lowlights and learnings from speaking to such extraordinary people and experts in their field.
We hope you enjoy the episode and getting to know a little better the people behind The Happy Pear Podcast.
Enjoy!
Lots of Love,
Dave & Steve x
This episode was sponsored by Wolfgangreforest.ie – how about going GREEN this Christmas by giving the gift of a tree instead of possessions people probably don’t need! With Wolfgang re-forest.
Produced by Sean Cahill and Sara Fawsitt
This make the most wonderful celebration dinner and the red currant jus is phenomenal and so worth the effort!
These make a wonderful edible gift and great last minute present which everyone likes! Literally takes 10 mins and they can look very professional! If you have a nice box and a ribbon, it can really make them look like a fancy homemade gift!
This is an indulgent sandwich guaranteed to please! It takes about 15 mins to make and is so worth it!
If you can oyster mushrooms are our favourite and if you compress them with a clean pan it encourages more evaporation and browning for a total flavour bomb of a sandwich!
Can diabetes both type 1 and type 2 be reversed by food and lifestyle choices?
This week we speak to Cyrus Khambatta, PhD, and Robby Barbaro, MPH the co-authors of the New York Times bestselling book Mastering Diabetes and the cofounders of Mastering Diabetes, a coaching program that teaches people how to reverse insulin resistance via low-fat, plant-based, whole-food nutrition.
Cyrus has been living with type 1 diabetes since 2002, and has an undergraduate degree from Stanford University and a PhD in Nutritional Biochemistry from UC Berkeley. Robby was diagnosed with type 1 diabetes in 2000, and has been living a plant-based lifestyle since 2006. He worked at Forks Over Knives for 6 years, and earned a Master’s in Public Health in 2019.
A brilliant episode that will leave you stocking up on your fruit!
Enjoy!
Lots of Love,
Dave & Steve x
This episode was sponsored byWolfgangreforest.ie – how about going GREEN this Christmas by giving the gift of a tree instead of possessions people probably don’t need! With Wolfgang re-forest.
Produced by Sean Cahill and Sara Fawsitt
This might sound like a crazy idea, but trust us, this is a wonderful way to use any leftover Christmas veg. We make an easy nacho cheese based on root veg and layer on Christmas veg to create an epic quesadilla. It started as a bit of a joke, but once everyone tasted it, we all adored it, and we even filmed a video on how to make it!
Kombucha is a wonderful fermented tea that is rich in probiotics and good bacteria for your gut and immune system. Tastes kind of like lemonade, our kids love it! It is a great alternative to fizzy drinks as it naturally carbonates. Traditionally Kombucha is made using black tea but Fiona, our wonderful fermenter, makes 2 main varieties in the shop: a mixed berry kombucha based on rooibos tea (caffeine free) and a lemongrass and ginger kombucha based on green tea. It is easy to make and there is something beautiful about fermenting your own at home and growing a good mother (another name for a mother is a scoby – symbiotic culture of bacteria and yeast which converts the sugar to probiotic bacteria). See our short kombucha Q&A below to answer any questions about sugar, SCOBY’s and fermentation time.
“Walking is the only way proven to stave off cognitive decline – it works. Exercise, from a public health perspective, is an unmitigated failure. The world’s longest-lived people live in environments that nudge them into more movement.”
We are huge fans! This is our second episode with the amazing Dan Buettner, who’s new book on the lost American diet, The Blue Zones American Diet, is out today.
Dan’s extensive research on the healthiest and happiest living people on the planet is fascinating, we have personally taken a lot from it and if you are familiar with any of our online health and lifestyle courses (available on our app, Healthy Living) you will hear us quote him a lot!
Dan is an explorer, National Geographic Fellow, award-winning journalist and producer, and New York Times bestselling author. He discovered the five places in the world – dubbed blue zones hotspots – where people live the longest, healthiest lives. His articles about these places in The New York Times Magazine and National Geographic are two of the most popular for both publications.
Buettner now works in partnership with municipal governments, large employers, and health insurance companies to implement Blue Zones Projects in communities, workplaces, and universities. Blue Zones Projects are well-being initiatives that apply lessons from the Blue Zones to entire communities by focusing on changes to the local environment, public policy, and social networks. The program has dramatically improved the health of more than 5 million Americans to date.
His books, The Blue Zones: Lessons for Living Longer from the People Who’ve Lived the Longest, Thrive: Finding Happiness the Blue Zones Way, The Blue Zones Solution: Eating and Living Like the World’s Healthiest People, and The Blue Zones of Happiness were all national bestsellers. His new book The Blue Zones Kitchen: 100 recipes for living to 100 is a New York Times Best Seller and fuses scientific reporting, National Geographic photography and 100 recipes that may help you live to 100.
Buettner has appeared on The Today Show, Oprah, NBC Nightly News, and Good Morning America, and has keynoted speeches at TEDMED, Bill Clinton’s Health Matters Initiative, and Google Zeitgeist. His speech in January 2018 at the World Economic Forum in Davos was chosen as “one of the best of Davos.”
Another brilliant episode! Enjoy!
Lots of Love,
Dave & Steve x
To find out more about Dan and his work, check out: https://www.bluezones.com/
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear has given our listeners an exclusive 20% discount when you enter the code HAPPYPEAR20 – Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
When you speak to Manchán you feel that magic is real!
Manchán Magan is a writer and documentary-maker. He writes for The Irish Times on culture & travel, presents the RTÉ podcast The Almanac of Ireland, and is author of the award-winning, best-selling Thirty-Two Words For Field, and Tree Dogs, Banshees Fingers and other Irish Words for Nature. He has made dozens of documentaries on issues of world culture for TG4, RTÉ & Travel Channel.
His recently published book, Listen to the Land Speak, was the main topic of our conversation, although we found ourselves diving into all sorts of weird and wonderful topics, from magic, the lost female voice to philosophy and how language is shaped by the land.
A true Irish gem, Manchán lives in an oak wood, with bees and hens, in a grass-roofed house near Lough Lene, Co Westmeath.
We hope you enjoyed this episode as much as we did, it is always a pleasure when we can do them in person.
Lots of Love,
Dave & Steve x
To find out more about Manchán and his work visit: www.manchan.com
This episode was sponsored by wolfgangreforest.ie – how about going GREEN this Christmas by giving the gift of a tree instead of possessions people probably don’t need! With Wolfgang re-forest.
Produced by Sean Cahill and Sara Fawsitt
We’re using a 2% salt solution method which makes it super easy to adapt to whatever volume of veg or even fruit you are
fermenting. This basic method is applied when fermenting any fruit or veg. You can add some flavour agents such as garlic,
ginger, turmeric, cumin, chilli and herbs or spices to give each ferment more personality. We kept this one simple, just so
you know how it’s done…
Our friend, Melissa Hemsley the self-taught chef, food columnist, best-selling cookbook author, real food activist and sustainability champion joined us this week for a chat!
She is passionate about spreading the power of feel-good food, and has written five cookbooks including Eat Green, Eat Happy and her latest book Feel Good with 100 quick and easy recipes to bring a bit of comfort and joy into our kitchens and beyond.
We had a wonderful chat with Melissa, she is a great friend who has hosted us many times in her home in London. Having recently been diagnosed with ADHA and been under a long fertility journey, we dove deep into these topics alongside our love of food chats!
A brilliant episode – Enjoy!
Lots of Love,
Dave & Steve x
To learn more about Melissa check out her site on: https://www.melissahemsley.com/
Produced by Sean Cahill and Sara Fawsitt
The idea of cooking biryani which is typically Indian feast food in 10 mins – might sound like a contradiction and an insult to an indian feast but this serves its purpose as quick easy dinner that is high in fibre, beans which are a good source of phyto-oestrogens which can be beneficial for balancing hormones as well as tasting delicious.
This week we had the pleasure of speaking to Joe De Sena!
Where to start? What a remarkable man! But would you want him as a partner? Or even a friend? Well not if you like lie-ins, tasty treats or taking it easy…
We like to think we are pretty good at facing discomfort with our daily sea swims and active lifestyle, but when Joe challenged us to join him on one of his death races, you can literally hear us squirming in our seats!
Joe De Sena is the founder and CEO of Spartan, the world’s leading endurance sports brand. Growing up in working-class Queens, De Sena has demonstrated an entrepreneurial spirit since his preteens. He built a multimillion-dollar pool cleaning business before moving to Wall Street, where he started his own trading firm.
In 2001, De Sena fled Wall Street for Riverside Farm in rural Vermont. It was during this time that he discovered his passion for adventure races and endurance events, and Spartan Race was born.
De Sena has built Spartan into a global fitness and wellness brand, with a 10 million+ community of athletes across the globe. Under his leadership, Spartan’s portfolio of brands has grown to include Spartan Trail, DEKA, La Ruta, Tough Mudder, and HIGHLANDER.
A New York Times bestselling author, De Sena’s latest book, 10 Rules for Resilience: Mental Toughness for Families, hit bookstores last October.
A brilliant episode – Enjoy!
Lots of Love,
Dave & Steve x
To learn more about Clint and Grounding check out: https://www.earthing.com/
This episode is sponsored by our friends from HEALF.com the amazing online platform for all yoru health needs!
Get an exclusive 20% off HEALF.com when you enter the promo code HEATHYPEAR
Healf is where you will find only the best of the best health brands all vetted by their community and validated by experts. We love this platform, you can’t go wrong and it has all our favourite stuff covering the 4 pillars of heath: Eat Move Mind Sleep
Produced by Sean Cahill and Sara Fawsitt
This Hearty Lentil Stew is a recipe that we put together to go alongside our Happy Menopause course, now live on our app! Heart warming belly hug stew has 3 different types legume which are high in phyto-oestrogens and fibre which are good for hormone regulation. This is a super tasty meal that we adore!
This is a product we are super proud of! This is our hand stretched, stone baked sourdough margarita pizza, topped with gorgeous vegan cheese and sun-dried tomatoes.
Stonebaked Sourdough Wholemeal Pizza Base [Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin (B3), Thiamin (B1)), Water, Wholemeal Wheat Flour (Wholemeal Wheat Flour, Barley Malt Flour, Wheat Malt Flour, Flour Improver (Ascorbic Acid), Durum Wheat Semolina, Rapeseed Oil, Wholemeal Spelt Flour (Wheat), Salt, Yeast], Tomato Sauce (18%) [Tomato Purée, Salt, Sunflower Oil, Acidity Regulator (Citric Acid), Herbs (Basil, Oregano), Garlic Powder], Mozzarisella® (14%) [Bio Surice® (Germinated Brown Rice, Apple Vinegar, Salt), Coconut Oil, Sunflower Oil, Thickeners (Gum Arabic, Xanthan Gum, Carob Flour), Lemon Juice, Oregano], Semi-Dried Red Tomato Wedges (6.4%), Semi-Dried Yellow Cherry Tomatoes (6.4%), Sunflower Oil, Salt, Oregano, Garlic
For allergens, including Cereals containing Gluten, see highlighted ingredients.
May also contain traces of Soya.
Typical | per 100g |
---|---|
Energy | 821kJ |
195kcal | |
Fat | 5.7g |
Of Which Saturates | 3.4g |
Carbohydrate | 28g |
Of Which Sugars | 2.5g |
Fibre | 4.4g |
Protein | 5.8g |
Salt | 1.1g |
This is a product we are super proud of! This is our hand stretched, stone baked sourdough pizza, topped with gorgeous veg with a gorgeous tomato sauce thats got a tiny kick of spice.
Stonebaked Sourdough Wholemeal Pizza Base [Wheat Flour (Wheat Flour, Calcium Carbonate, Iron, Niacin (B3), Thiamin (B1)), Water, Wholemeal Wheat Flour (Wholemeal Wheat Flour, Barley Malt Flour, Wheat Malt Flour, Flour Improver (Ascorbic Acid), Durum Wheat Semolina, Rapeseed Oil, Wholemeal Spelt Flour (Wheat), Salt, Yeast], Spicy Tomato Sauce (16%) [Tomato Purée, Salt, Olive Oil, Spices (Cayenne Pepper, Chilli Pepper, Black Pepper), Sunflower Oil, Garlic Powder, Acidity Regulator (Citric Acid), Herbs (Basil, Oregano, Parsley), Preservative (Potassium Sorbate)], Mozzarisella® (9.7%) [Bio Surice® (Germinated Brown Rice, Apple Vinegar, Salt), Coconut Oil, Sunflower Oil, Thickeners (Gum Arabic, Xanthan Gum, Carob Flour), Lemon Juice, Oregano], Marinated Semi-Dried Tomato Wedges (9.7%) [Tomatoes, Sunflower Oil, Salt, Oregano, Garlic], Yellow Pepper (7.8%), Red Onion (3.9%), Garlic Sautéed Spinach (3.9%) [Spinach, Sunflower Oil, Garlic]
For allergens, including Cereals containing Gluten, see highlighted ingredients.
May also contain traces of Soya.
Typical | per 100g |
---|---|
Energy | 733kJ |
174kcal | |
Fat | 4.5g |
Of Which Saturates | 2.2g |
Carbohydrate | 26g |
Of Which Sugars | 4.6g |
Fibre | 4.5g |
Protein | 5.2g |
Salt | 1.1g |
menopause and perimenopause – Approximately 80% of what doctors and health professionals see in their clinics is related to lifestyle. When it comes to reducing the discomforts of menopause, there are changes you can make TODAY to make a difference. We’ve created a new course, HAPPY MENOPAUSE with the amazing Dr. Nitu Bajekal, Consultant Gynacologist who is full of amazing advice for women who are entering perimenopause or menopause. The course is also supported by Rohini Bajekal, Nutritionist who shares the information about what women should consume and what they should try and avoid, to reduce negative symptoms such as brain fog, hot flushes, sleep problems etc.
THE IMPORTANCE OF DIET…
A whole-food, plant-based diet means enjoying an abundance of colourful fruits and vegetables, legumes, whole grains, nuts, seeds, herbs and spices. These vibrant plant foods are full of hormone-regulating fibre, health promoting micronutrients, and antioxidants.
Centering your meals on plant foods offers both mental and physical benefits. When you focus on the healthy plant foods you’re adding to your plant, you don’t have to feel deprived. Focus on adding an abundance of colour to your plate and eat mindfully without the guilt.
Many experts believe that protein needs are higher as we age. Unfortunately, there’s a misconception that you cannot get enough protein without animal products. We’re here to dispel that myth. When eating a wide variety of protein-rich plant foods, such as legumes, you can meet all your protein requirements. This High Protein Bowl is a favourite of ours!
Replacing some grains in your diet with beans is one way to increase protein intake without increasing calories. Focusing on two to four servings of soy foods per day can be a great way to achieve higher protein intake during menopause. Plus, minimally processed soy products can be helpful in reducing the frequency and intensity of hot flushes. Win-win!
Avoiding or minimising foods without fibre can be helpful in improving menopause symptoms. These ultra-processed foods contain excess refined oils and animal foods filled with saturated fats, which can actually make hot flushes worse!
Make water your drink of choice whenever possible. The chemical changes in your brain from alcohol can result in a loss of inhibition and may result in risk-taking behaviour or over indulgence. This can result in excess weight gain and worsening menopausal symptoms. Additionally, consumption of alcohol, especially beer, appears to be associated with an increased risk of developing fibroids.
Both alcohol and cigarette smoking are Class 1 carcinogens, which means they are known to cause cancer. In addition, there are a number of negative health outcomes, which only make existing menopausal symptoms worse. Cigarettes can impact your mood and sleep. Avoiding cigarette smoking can not only help alleviate menopausal symptoms, but it can also help in reducing your risk of cancer and heart disease.
Not a surprise, but caffeine can greatly disrupt our sleep. As we’ve learned, sleep is vital for our health through menopause and beyond. Additionally, caffeine can irritate your bladder and make hot flushes worse. While we’re all for a brilliant cup of coffee, it’s important to reduce our intake if we notice symptoms worsening. A cup of decaffeinated tea or sparkling water with fresh berries and mint is the perfect, refreshing swap..
While big changes don’t always come easily, it’s important to recognise your progress and set smart and measurable goals rather than get overwhelmed. Incorporate more healthy choices into your life and make smart swaps to gain momentum and move yourself forward.
EASY VEGAN TACOS
Super tasty low fat, so perfect for those going through perimenopause and menopause. These are super easy vegan tacos that take 10 mins to make – packed with flavour… real crowd pleaser!
Total Time Needed: 10 Mins
Difficulty: Easy
These are high in nutrition while being low in calories and super tasty. We have added a cashew cream to make them even more indulgent!
Total Time Needed: 40 Mins
Difficulty: Easy
A super tasty meal that is really quick to whip up with lots of fresh flavours, that also happens to be low in fat and high in protein. This meal is oil free so lower in calories and ideal for weight loss.
Total Time Needed: 5-10 Mins
Difficulty: Easy
RED LENTIL DAHL
We love Dahl and have been cooking it at home and in our cafe for years! This red lentil Dahl is of our oldest and favourite recipes. Vegan, gluten free and made with no oil, so perfect for those who are experiencing menopause or even perimenopause. It’s so tasty and comforting. A great recipe for batch cooking too!
Total Time Needed: 40 Mins
Difficulty: Easy
The root of the word enchiladas comes from the word enchilar which means to add chilli, here tortillas are filled with a delicious tomato and bean sauce, and baked in the oven and served with a rocking cashew cream – this is a family favourite in our house!
Total Time Needed: 15 Mins
Difficulty: Easy
OIL FREE THAI YELLOW CURRY
Give this simple, easy Thai curry recipe a go. Being oil free it’s great for anyone going through menopause or perimenopause!
Total Time Needed: 15 Mins
Difficulty: Easy
OIL-FREE CREAMY MUSHROOM PASTA
Easy to make, really simple and super tasty, this creamy, fried mushrooms pasta is well worth making…AND it has no oil! Huge win!
Total Time Needed: 15 Mins
Difficulty: Easy
The Bottom Line
It is never too early and never too late to bring in dietary and lifestyle changes that will help you manage menopause symptoms.
A fibre rich plant-based diet combined with exercise, good sleep hygiene, mindfulness and stress management can go a long way in combating menopausal symptoms.
For more expert advice in easing menopause symptoms, be sure to check out our course, Happy Menopause! Access the course via our membership platform on the app. Start your seven-day free trial TODAY!
Menopause is turning the page to a new chapter – a chapter to grow in wisdom, experience, and to become a better version of yourself. This is your time to thrive.
How often do your bare feet touch the earth; soil, grass, sand, stones?
Do all your shoes have rubber souls?
Have you ever heard of grounding?
For more than 20 years, Clint Over has dedicated his life to improving the health of everyone on earth.
In 1998, after a successful career grounding systems in the cable television industry, Earthing pioneer Clint Ober began investigating the potential to improve human health with grounding.
“I had suffered from chronic pain, unable to sleep for years. After I did this, I went to bed and for the first time since I could remember I woke up the next morning, I had slept through the night and the pain was gone.”
Today, he is the founder of Earth FX Inc., a grounding research and development company based in California through which he helped to develop, and patent, the first indoor Earthing products.
This episode will give you goosebumps and if you are like us you will be rushing off to buy your grounding bedsheets!
Enjoy!
Lots of Love,
Dave & Steve x
To find out more about Mo and his work please check out: https://www.mogawdat.com/
Produced by Sean Cahill and Sara Fawsitt
Pan-fried Tofu with Steamed Greens and Quinoa – we’ve been designing meals with a high plant score that will be great for
supporting women who are going through menopause. According to Dr. Nitu, adopting plant-based diets rich in legumes
including beans, lentils and peas, and especially soy helps reduce menopausal symptoms in two ways. First, soy is a rich source
of plant oestrogens or natural phytoestrogens. These can help to reduce both hot flush incidence and severity. Second, soy can
help to promote a happy weight. Excess body weight is associated with a higher incidence of symptomatic hot
flushes. Something like Pan-fried Tofu with Steamed Greens and Quinoa is the perfect dinner as it’s loaded with nutrients and
packed with flavour.
5 Minute 5 Ingredient Tiramisu – This is such a tasty crowd pleasing dessert, traditionally this is made using Savoiardi biscuits aka lady fingers which contain eggs, so to make a vegan version it normally requires making a batter, baking it, cooling it and slicing it so we avoid all this by simply using your favourite store bought plain biscuit – trust us this really does work! The name translates to “pick me up” in english due to the coffee, fat and sugar content! This is a peared back version so if you do want to make it fancier add 2 tbsp of brandy to your coffee and mix 200g of vegan cream cheese through the cream for a richer thicker more indulgent cream. Introducing our dessert hack… 5 Minute 5 Ingredient Tiramisu
Can happiness be taught?
According to this week’s podcast guest, Mo Gawdat, it can!
“It’s not the events that make you happy in life, it’s the comparison that happens inside your head between the event and your expectation of the event.”Mo Gawdat is the former Chief Business Officer of Google X; host of the popular podcast, Slo Mo, author of the international bestselling books Solve for Happy and Scary Smart; and founder of One Billion Happy.
After a 30 year career in tech and serving as Chief Business Officer at Google X (Google’s ‘moonshot factory’ of innovation) Mo has made happiness his primary topic of research, diving deeply into literature and conversing on the topic with some of the wisest people in the world.
Motivated by the tragic loss of his son, Ali, Mo began pouring his findings into his international bestselling book, Solve for Happy: Engineer Your Path to Joy. His mission to help one billion people become happier, #OneBillionHappy, is his moonshot attempt to honor Ali by spreading the message that happiness can be learned and shared with one billion people.
“If a parent’s only wish is happiness for their children then why aren’t we teaching it in school?”
According to Mo, happiness is an equation, and gratitude is the ultimate expression that can remind us to be happy.
“You are the one that is setting your expectation. You are the one interpreting the event a certain way, therefore you are in control of your own happiness.”
We had a great chat with Mo, on our favourite topic, you guessed it – happiness! A brilliant episode that will hopefully leave you feeling elevated, grateful, and dare we say it… happy!
What’s more, Mo has also offered you a gift! The first 100 listeners of The Happy Pear Podcast to sign up, will get an exclusive two month free access to his membership community. You get all the training material, rieki infused meditations, and live webinars with Mo, his co-author Alice and expert guest speakers. This is worth 50 Euros and you get it for free on Unstressable.com. sign up now and use the code THEHAPPYPEAR to be one of the first 100!
Lots of Love,
Dave & Steve x
To find out more about Mo and his work please check out: https://www.mogawdat.com/
Produced by Sean Cahill and Sara Fawsitt
We all want to live long, happy lives. It’s a pretty universal desire.
Growing into our older bodies is a gift that many are not afforded. However, for some women, aging can be accompanied by the discomforts and uncertainties of menopause.
This can be a difficult stage of life. It can also be extremely transformative.
Menopause is turning the page to a new chaper – a chapter to grow in wisdom, experience, and to become a better version of yourself.
While it can feel overwhelming, it doesn’t have to be! There is a lot of misinformation, and we’re here to clear up the ten biggest menopause myths. We’ve consulted with some of the greatest experts in the field of women’s health to help you along this next phase of life.
For more expert insight, check out our podcast with the brilliant Dr. Nitu Bajekal, a gynaecologist with thirty-five years of experience empowering women to take charge of their health.
Hot flushes, low libido, irritability, brain fog… These are just some of the joys of menopause. Believe it or not – it doesn’t have to be this way!
Menopause can be a beautiful period in one’s life. A time for new beginnings, fresh starts, and a new you. With the proper support and healthy lifestyle changes, misery in menopause does not have to be your reality.
Proper guidance in movement, sleep, and nutrition can significantly decrease those hormonal fluctuations and discomforts. A plant-based diet can support optimal health in all stages of life. These easy vegan tacos are low fat and packed with protein and fibre.
Wouldn’t it be nice if menopause were that predictable? Unfortunately, this isn’t the case. Menopause runs on it’s own clock – not yours.
While the average age of menopause is fifty-one, the average range of menopause falls between forty-five and fifty-five years old for women across the world.
Early menopause occurs when a woman’s period stops between the ages of forty and forty-five. In approximately one percent of cases, menopause can start before the age of forty. This is known as premature ovarian insufficiency, or POI.
The average life expectancy of a woman in the UK is just under eighty-three years. Therefore, women can hopefully expect to live thirty plus years after menopause.
This period is extremely important and can include some of the happiest and most productive years of an individual’s life. For more tips and science on ageing well, be sure to listen to our podcast episode with Dr. James Timmons.
Not quite. Menopause occurs when the number of eggs in the ovaries drop to a critical level where periods stop. However, a woman is only considered menopausal or post-menopausal when they have not had any periods or bleeding for at least twelve months.
As you can imagine, this can be confusing. If your periods have stopped for any reason, or if your bleeding patterns suddenly change, you should always consult your doctor for advice.
Many women assume that they cannot get pregnant as they approach perimenopaus or menopause. However, this is not the case.
If your periods have stopped before the age of fifty, you should continue to use effective contraception for at least two years after your last period. If you are over the age of fifty, it is recommended you use contraception for at least one year after your last menstrual period.
Unfortunately, many women persist in their discomfort with symptoms of menopause because they believe their experience is ‘normal.’ Studies have shown that eight out of ten women suffer from significant hot flushes, yet only two to three will seek help.
Even fewer individuals seek help for symptoms of painful sex. While this may be for a number of reasons, it is important that individuals experiencing menopausal symptoms advocate for themselves to receive the most appropriate and effective supports.
While menopause is guaranteed. Significant discomfort does not have to be. Be sure to connect with your doctor, as well as certified nutrition experts and lifestyle practitioners to promote the most optimal health and reduce uncomfortable symptoms.
Hormonal fluctuations in perimenopause and menopause, sleep disturbances, increased anxiety, and stress can make it easier to put on weight and more challenging to lose it.
Most adults ten to steadily put on weight between the ages of twenty and sixty-five, with women in early menopausal years often noticing unwanted weight gain.
While managing weight in menopause can be challenging, it is definitely not impossible. Eating a whole food, plant-based diet, moving your body, and prioritising your sleep can not only prevent chronic disease, but it can help you maintain a healthy weight.
Developing ways to reduce using oil while cooking can help to keep weight off in menopause. For example, saute and cook in water or vegetable broth. These easy, cheesy enchiladas are oil-free and sacrifice no flavour!
Any diet is destined to fail long-term if not a part of a healthy, sustainable lifestyle with realistic goals and a positive mindset. Repeat an affirmation out loud at least five to ten times per day. Let the words that leave your mouth be both kind and true. Be patient with yourself and take a step toward change.
Low sexual desire, low libido, and vaginal changes are all symptoms of menopause. However, these changes do not mean that your sex life has to suffer.
Between 17-45% of postmenopausal women report finding sex painful. This is likely due to falling hormone levels which can cause vaginal atrophy, or thinning of the lining of the vagina.
Not to fear. There is still plenty to do to improve vaginal lubrication and comfort during sex.
Women should try to avoid: excessive washing, douching, using perfumed toiletries, feminine wipes and synthetic perfumes. Natural oils such as coconut oil, Vitamin E, or almond oil after a shower can help to lock in moisture around the vulval area. Water-based vaginal moisturizers and lubricants help make sexual intercourse more comfortable.
Most importantly – take charge of your diet and lifestyle! Eating whole plant foods, such as soybeans, watermelon, and lots of veg can help to improve the vaginal microbiome.
During menopause, many women feel a loss. They may feel more fatigued or just not like themselves. Having said that, menopause can also be liberating for many. It’s a time when one is often more secure, confident, and can ask what they want sexually.
The most important factor is to remain open and patient throughout this stage, communicate openly with your sexual partner, and seek support together if needed. For more on sexual longevity, check out our fascinating conversation with Dr. Amy Killen.
The earlier you incorporate dietary and lifestyle changes, the more benefits you are likely to see. That said, it is never too late to start making changes. These changes can help manage symptoms of menopause and live a happier and more fulfilling life.
Approximately 80% of what health professionals are seeing today is related to lifestyle. Nutrition, exercise, sleep, alcohol use, stress and loneliness all play key roles in chronic disesase, as well as women’s health issues such as menopause.
A fibre-rich plant-based diet, combined with a healthy exercise routine, good sleep hygience, mindfulness, and having positive social connections can go a long way in combating menopausal symptoms.
Additionally, many women find the time around menopause stressful. It is so important to take care of your own needs during this stage of life, especially when these needs may have been put on the back burner for so long.
Self-care can include deep breathing, walking in nature, or a long bath. It could involve setting healthy boundaries with others. Build your self-care toolbox.
Don’t forget to have fun, too! Cultivate a sense of curiosity, fun, and light heartedness in your life. These small changes support optimal health in menopause and beyond.
The soybean is a legume that has been around for thousands of years. Despite the various opinions and misconceptions, it is not only safe but optimal for your health.
Adopting plant-based diets rich in legumes including beans, lentils and peas, and especially soy helps reduce menopausal symptoms in two ways.
First, soy is a rich source of plant oestrogens or natural phytoestrogens. These can help to reduce both hot flush incidence and severity. Second, soy can help to promote a happy weight. Excess body weight is associated with a higher incidence of symptomatic hot flushes.
Soy also helps to reduce the risk of heart disease, lowers cholesterol levels, reduces the risk of breast, bowel, liver, and ovarian cancers and reduces the risk of osteoporosis.
Two to four daily portions of minimally processed soy products, such as soy milk, soy yoghurt, edamame beans, mature soybeans, tofu, miso, and tempeh is recommended by experts.
A randomised controlled trial suggested fantastic results. Only a half cup of mature soya beans reduced the frequency and severity of hot flushes by 84% and improved the quality of life in vasomotor, psychosocial, physical, and sexual symptoms in postmenopausal women when followed for only twelve weeks.
Don’t be afraid to add soy to your diet! It’s incredibly healthful and can reduce your risk of chronic disease, in addition to supporting menopausal symptoms. Check out our favourite ways to cook tofu for amazing texture and flavour!
Many experts believe that protein needs are higher as we get older. The current recommendation is that individuals ages sixty five and older aim for a daily protein intake of at least 1-1.2g per kg of body weight.
There seems to be a common misconception that you can’t get enough protein without consuming animal products. This is simply untrue.
By eating a wide variety of plant foods with a focus on protein rich foods, such as legumes, you can easily meet protein recommendations. Nearly all vegetables, legumes, grains, nuts, and seeds contain some protein. Protein is made up of amino acids and plants contain all nine amino acids, much to contrary belief.
Replacing some grains in your diet with beans is one way to increase your protein intake. By focusing on two to four servings of soy products per day, such as tofu, tempeh, and soy milk, you can easily achieve higher protein recommendations during menopause.
You can thrive on a plant-based diet at all stages of life. Check out this delicious, high protein bowl for a super tasty meal.
Menopause can certainly come with challenges, but it can also be accompanied by great wisdom and experience. A new you is emerging, and it’s time to embrace those changes.
Our most productive and enjoyable years are often after menopause. We can take time to pursue the things we’re passionate about. We can be of great help to our families and our greater community.
If you feel yourself slipping into a negative space, try incorporating some positively worded statements, or affirmations, in your day. Studies have shown that these can decrease stress and increase well-being. They can strengthen self-worth and ensure you practice kindness and compassion toward yourself.
While menopause can certainly signify a conclusion to one chapter of life, it also represents a new chapter and beginning to be enjoyed.
There is a beautiful life to be lived during and after menopause, and we encourage you to take control of your health and happiness to make it your best years yet.
If you’re craving community connection, access to expert advice, exercise, movement, and mindfulness, along with over 600 delicious plant-based recipe – be sure to join our Happy Menopause Course!
There’s always a lot of left-over pumpkin in the lead up to Halloween…so we made these delicious little slices. The pumpkin filling is so rich and creamy and in the words of Steve…”there a bit too moreish!” Ladies and Gents…Pumpkin and Pecan Slices
The ability to enjoy our food is central to the human experience.
Nobody wants to go through feelings of pain and discomfort accompanied by bloating and gas. While these can be triggered by many different things, both are a sign that your gut health may be in need of a little extra love.
Did you know that ancient civilizations believed that the gut was an extension of the brain? Although many scoff at this ancient wisdom, advances in research have shown that there’s a reason people say to ‘trust your gut.’
Our gut health impacts our mood, digestion, immunity, and overall health. There’s a lot to learn when it comes to the gut microbiome. That’s why we’ve identified five things you might not yet know about your gut!
For more expert insight on how to improve your gut health, be sure to check out our podcast episode with award winning gastroenterologist, Dr. Will Bulsiewicz.
Hippocrates, considered the father of modern medicine, believed that all health begins in the gut. Two-thousand years later, we recognize the truth in this through our learnings about the human gut microbiome.
By adulthood, this microbiome has developed into an incredibly complex ecosystem. Over 100 trillion microbes, bacteria, yeasts, viruses, and archaea delicately interact with one another to support our digestive system, as well as our entire being.
Our gut microbes have been described as a control centre for human biology. Our microbes produce dozens, if not hundreds, of chemicals that contribute to our health outcomes. They regulate our appetite, blood sugars, inflammatory processes, and metabolic health.
In our journey to better gut health, our gut microbes are our crucial allies. They rely on us, and we depend on them for optimal wellbeing.
Since our digestive system cannot break down fibre, the human body has brilliantly outsourced the task to our gut microbes. Through the supply of fibre-rich foods, such as fruits, vegetables, wholegrains, beans, and unprocessed plants – we boost the production of what are called Short-Chain Fatty Acids (SCFA).
Here are just a few of the benefits of SCFAs:
Sadly, nearly 90% of adults do not consume enough fibre. A diet high in animal products and processed foods has been shown to cause bloating, constipation, and poor gut health. High consumption of ultra-processed foods wreaks havoc on microbiome diversity.
If you want to avoid bloating, constipation, IBS, leaky gut, and other digestive related issues, a high-fibre plant based diet can ensure your gut microbiome flourishes.
At Happy Pear, we like to think of our gut microbiome as our little pet. Yes, you read that right.
Just like your family pet needs a proper diet, rest, and exercise – so does your gut!
If you know anything about us, you know we always prioritise daily movement. We love a beautiful ‘swimrise’ on Greystones beach with our community and can fit a yoga session in even the snuggest of spaces. Daily movement and a healthy exercise routine are key to our overall health and energy levels.
Recent research even suggests that when comparing the microbiome of non athletes to professional rugby players, the rugby players had a stronger and more diverse microbiome. Frequent and regular exercise is really beneficial for gut health – so get moving!
As important as movement is in our lives, so is sleep! Sleep is such a crucial factor for our overall health, but yet it’s often one of the first to be compromised with busy schedules.
Sleep deprivation can lead to overeating processed foods that are higher in fat and sugar and low in fibre. These foods typically trigger uncomfortable feelings of bloating and constipation. Additionally, sleep deprivation has been linked to reduced microbial diversity.
So, keep your gut happy by getting 7-8 hours of sleep per night!
Did you know that people who live in the countryside tend to have healthier and more diverse microbiomes than city residents? An oversantised indoor lifestyle is not the best for our microbial health. Instead, get outside as much as possible! If you can’t make it out of the city, spend some time in local parks – or even your backyard!
Connecting to the earth, or grounding as it’s often referred to, can have amazing benefits for your wellbeing. Spending time in nature exposes us to more bacterial biodiversity, which in turn can help us to create a more diverse microbiome and even improve our immune system.
For years, a team of researchers attempted to discover what defined a healthy microbiome. In their work, they uncovered that the #1 predictor is the diversity of plants in your diet.
The study highlighted that individuals who ate more than thirty different plants per week unlocked incredible benefits of fibre-loving bacteria in the gut microbiome. Unfortunately, due to the Standard Western diet – fewer than 1 in 250 people are achieving that goal.
If you’re familiar with our gut health recipes, you’ll have already noticed that each has a plant score. This is an easy way to keep track of the diversity of plants in your diet. Whether it be a bean, green, or wholegrain – try them all! Your microbiome will thank you.
We all want to live happily and in good health. One of the best ways to boost our health, strengthen our immune system, and optimise digestion is to cultivate a healthy gut.
Our gut microbes are key contributors to our health, and we can work in partnership with them. When the gut is happy and healthy – the feeling is often mutual.
If you’re looking to heal your gut and reclaim your health, we’re here to help. It’s no coincidence that the lifestyle for a healthy gut looks a lot like what we’ve been sharing with our Happy Pear community for more than eighteen years.
If you want to learn our five secrets to optimise your gut health and reduce constipation and bloating, be sure to check out the Gut Health Revolution course on our app. Plus, gain exclusive access to simple, fifteen minute meals to heal your gut, along with all of our other favourite Happy Pear recipes in one place! Start your seven-day free trial today!
Oliver Burkeman is the author of the New York Times and Sunday Times bestseller Four Thousand Weeks, about embracing limitation and finally getting round to what counts, along with The Antidote: Happiness for People Who Can’t Stand Positive Thinking and Help! How to Become Slightly Happier and Get a Bit More Done.
“We are dissuaded from doing things that add great value to our lives just to avoid discomfort.”
For many years he wrote a popular column for the Guardian, ‘This Column Will Change Your Life’. In his email newsletter The Imperfectionist, he writes about productivity, mortality, the power of limits and building a meaningful life in an age of distraction. He lives in the North York Moors.
This episode is particularly special as it is the first that was LIVE on our app, Healthy Living by The Happy Pear!
“We talk about not wanting to settle when we think we can do better… but we end up becoming a commitment-phobe and don’t realise that both of these are settling. One is settling for an imperfect human being and the other is denying yourself the pleasure of and benefits of a long term relationship… this doesn’t just apply to dating and it’s great to realise this so you stop making decisions motivated by this notion of a perfect outcome.”
We had a wonderful conversation with Oliver, and members of the app got to ask their questions too. We spoke about the issues with time management, our inability to be in the present moment, how to achieve more by doing less, how the concept “to settle” isn’t always a negative thing, the importance of leaning into discomfort, amongst many other things.
We hope you enjoy this episode as much as we did.
Lots of Love,
Dave & Steve x
To find out more about Oliver Burkeman and his work, check out: https://www.oliverburkeman.com/
Produced by Sean Cahill and Sara Fawsitt
this a link to Justyna Flynn’s website from our site – she’s a brilliant Clinical Psychologist, Gestalt psychotherapist and somatic experience therapist. She has an office for private sessions – link here to learn more
We wanted to make this a five minute feast but we thought it was such a delicious curry, it deserved to be done RIGHT! Introducing this 15-Minute Indian Feast…it’s magic.
We’re chuffed with these little bites. They are made with 96% fruit, contain no added sugar and are high in fibre. Each pack has less than 100 calories and contains 1 of your 5 a day. Great for healthy snacks while on the go, kids lunch boxes or even if you’re out for a long run or cycle!
Fruit (96%) [Apple Juice Concentrate, Apple Purée Concentrate, Strawberry Purée (5.5%), Beetroot Juice Concentrate (1%)], Gelling Agent (Pectin), Citrus Fibre, Lemon Juice Concentrate, Natural Flavouring, Black Carrot Juice Concentrate
For allergens, including Cereals containing Gluten, see ingredients highlighted.
May contain traces of Peanuts, Nuts and Sesame.
Typical | per 100g |
---|---|
Energy | 1979kJ/327kcal |
Fat | 1.6g |
Of which Saturates | 0.7g |
Carbohydrates | 74g |
Of which Sugars* | 70g |
Fibre | 7.0g |
Protein | 0.8g |
Salt | 0.10g |
SAFETY WARNING
Not suitable for children under 3 years. Children can choke on small pieces of fruit.
We’re chuffed with these little bites. They are made with 96% fruit, contain no added sugar and are high in fibre. Each pack has less than 100 calories and contains 1 of your 5 a day. Great for healthy snacks while on the go, kids lunch boxes or even if you’re out for a long run or cycle!
Fruit (96%) [Apple Juice Concentrate, Apple Purée Concentrate, Strawberry Purée (5.5%), Beetroot Juice Concentrate (1%)], Gelling Agent (Pectin), Citrus Fibre, Lemon Juice Concentrate, Natural Flavouring, Black Carrot Juice Concentrate
For allergens, including Cereals containing Gluten, see ingredients highlighted.
May contain traces of Peanuts, Nuts and Sesame.
Typical | per 100g |
---|---|
Energy | 1979kJ/327kcal |
Fat | 1.6g |
Of which Saturates | 0.7g |
Carbohydrates | 74g |
Of which Sugars* | 70g |
Fibre | 7.0g |
Protein | 0.8g |
Salt | 0.10g |
SAFETY WARNING
Not suitable for children under 3 years. Children can choke on small pieces of fruit.
We’re chuffed with these little bites. They are made with 96% fruit, contain no added sugar and are high in fibre. Each pack has less than 100 calories and contains 1 of your 5 a day. Great for healthy snacks while on the go, kids lunch boxes or even if you’re out for a long run or cycle!
Fruit (96%) [Apple Juice Concentrate, Apple Purée Concentrate, Blueberry Purée (3%), Raspberry Purée (3%)], Citrus Fibre, Gelling Agent (Pectin), Black Carrot Juice Concentrate, Lemon Juice Concentrate, Natural Flavouring
For allergens, including Cereals containing Gluten, see ingredients highlighted.
May contain traces of Peanuts, Nuts and Sesame.
Typical | per 100g |
---|---|
Energy | 1979kJ/327kcal |
Fat | 1.6g |
Of which Saturates | 0.7g |
Carbohydrates | 74g |
Of which Sugars* | 70g |
Fibre | 6.9g |
Protein | 0.8g |
Salt | 0.10g |
SAFETY WARNING
Not suitable for children under 3 years. Children can choke on small pieces of fruit.
We’re chuffed with these little bites. They are made with 96% fruit, contain no added sugar and are high in fibre. Each pack has less than 100 calories and contains 1 of your 5 a day. Great for healthy snacks while on the go, kids lunch boxes or even if you’re out for a long run or cycle!
Fruit (96%) [Apple Juice Concentrate, Apple Purée Concentrate, Blueberry Purée (3%), Raspberry Purée (3%)], Citrus Fibre, Gelling Agent (Pectin), Black Carrot Juice Concentrate, Lemon Juice Concentrate, Natural Flavouring
For allergens, including Cereals containing Gluten, see ingredients highlighted.
May contain traces of Peanuts, Nuts and Sesame.
Typical | per 100g |
---|---|
Energy | 1979kJ/327kcal |
Fat | 1.6g |
Of which Saturates | 0.7g |
Carbohydrates | 74g |
Of which Sugars* | 70g |
Fibre | 6.9g |
Protein | 0.8g |
Salt | 0.10g |
SAFETY WARNING
Not suitable for children under 3 years. Children can choke on small pieces of fruit.
This Oat M*lk froths brilliantly and is epic in your favourite coffee, tea or hot chocolate. We love making Golden Turmeric Milk or Lattes with it as it’s so creamy and deliciously frothy. Enjoy!
INGREDIENTS
Water, Organic Oat (12%), Organic Sunflower Oil, Sea Salt
For allergens incl. Cereals containing Gluten, see ingredients highlighted.
Typical | per 100ml |
---|---|
Energy | 195kJ / 72kcal |
Fat | 2.9g |
Of which Saturates | 0.4g |
Carbohydrates | 10g |
Of which Sugars* | 2.5g |
Fibre | 0.7g |
Protein | 1.0g |
Salt | 0.10g |
We absolutely love the taste of this and love pouring it over our favourite granola, super muesli or using it to make delicious creamy porridge, chia seed puddings or super tasty pancakes.
INGREDIENTS
Water, Organic Oat (12%), Organic Sunflower Oil, Sea Salt
For allergens incl. Cereals containing Gluten, see ingredients highlighted.
Typical | per 100ml |
---|---|
Energy | 195kJ / 46kcal |
Fat | 1.2g |
Of which Saturates | 0.2g |
Carbohydrates | 8.0g |
Of which Sugars* | 2.0g |
Fibre | 0.8g |
Protein | 0.5g |
Salt | 0.10g |
“If you are worried about biodiversity or climate change, the single greatest point of agency you have is your food choices, and by deciding to buy this pizza rather than that pizza you have changed the game and you are part of the solution“
Most of you might know Andy Cato as one of the duo, Groove Armada, the English electronic music band. Which achieved chart success with their singles “At the River”, “I See You Baby” and “Superstylin'”. Having released eight studio albums, four of which were charted in the UK Albums Charts Top 50.
However, the other side of Andy, when he’s not traveling the world on tour, is a mixed arable and livestock farmer and co-founder of Wildfarmed.
“Once you have seen this stuff you can’t unsee it.”
17 years ago, at the age of 33, on his way back from a gig, Andy was reading an article about agriculture and climate change, and like most people he hadn’t made the link between climate change and how we grow our food.
This article became the catalyst for Andy to make a change!
Today Andy, is the first Englishman to be awarded the Chevalier L’Order Mérite de Agricole – the equivalent of a knighthood for services to agriculture. His unique Wildfarmed method brings the concept of rewilding to farming, combining the best of nature with modern technology to create thriving ecosystems and diverse, healthy soils.
Now, Andy is on a mission to take what he’s learned and help other farmers adopt his Wildfarmed system so they can too can work towards restoring biodiversity and producing delicious food.
How does Andy balance his fame and music career with being an award winning agriculturalist? What was life in the music industry like in those early years, how did he get into it? These are some of the questions we ask Andy and many more, diving deep into his farming journey. It was particularly special being able to record this episode on his farm.
Enjoy!
Lots of Love,
Dave and Steve x
To find out more about Andy’s work check out: wildfarmed.co.uk
Get an exclusive 20% off the amazing online platform that is HEALF.com when you enter the promo code HEALTHYPEAR – Healf is where you will find only the best of the best health brands all vetted by their community and validated by experts. We love this platform, you can’t go wrong and it has all our favourite stuff covering the 4 pillars of heath: Eat Move Mind Sleep
Produced by Sean Cahill and Sara Fawsitt
This is such an easy dish…but seems super impressive. If you have an excess of red onions, why not whip this up? Let the oven do the hard work! Caramelised red onion and mushrooms Tarte Tatin
Have you ever wondered what it would be like to be a nomad? To live on the road? Moving from one adventure to the next?
How about living on the road and raising a family? Something many of us would think is impossible! How would you educate your kids? Give them a sense of belonging and grounding? How would you finance this lifestyle? How would you retain friendships and community?
Four years ago, our friend Marty and his family did just this! They packed what they could, sold the rest and left their home in Seattle for a life of adventure and learning on the road with their three kids.
Instead of traveling to see places, they travel to find people! Building a network of creative and thoughtful families in fascinating places.
In this episode we catch up with Marty in person, he explains how the decision to do such a move came about, and how he has managed to keep it up for the last four years and convincing many others to follow suit. Establishing their own boutique travel agency, Quartier Collective, which leverages the network they have created into short and long group travel events for families all over the world, blending learning, community and exploration with a deep sense of curiosity and gratitude.
This episode will have you rethinking your next holiday, how you approach education, work and life balance. It will leave you with a whole new perspective on living as a family.
Lots of Love,
Dave and Steve x
To find out more about Marty, his family and his travel agency check out their Instagram page: @quartiercollective
Produced by Sean Cahill and Sara Fawsitt
On one sunny sunrise swim back in 2019, all the way from Australia to our lovely little island, we met the handsome Sam Corlett, the star of the latest Viking’s series Valhalla.
We approached this Viking-like being (he stood out from the rest of us Irish that’s for sure!) chatted and encouraged him to come join us for a swim again the next day, little did we know a pandemic would soon hit and this foreign man would enter our family circle and become more like a brother to us all.
Fast forward 3 years and now Sam has hit the big screens, an international superstar. He’ the lead of his own Netflixs show and in many ways only at the beginning of his journey. We decided it was time to sit down the three of us and discuss it all, life, wisdom, his journey, how we met, what’s next and what makes his soul truly vibrate.
It’s so special to be able to share someones story who you are so close with, a beautiful conversation, we hope you enjoy it as much as we did.
Lots of Love,
Dave and Steve x
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listenders an exclusive 20% discount when you enter the code HAPPYPEAR20
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
Between both our gardens, we have a lot of apples and pears that need to be eaten! We made this recipe for Ned’s birthday and it went down like a storm! Topped with a little vanilla ice-cream and we were winning!
“You can manifest anything as long as you are the driving force behind it.”
Have you heard of the number one best seller, Manifest: 7 Steps to Living Your Best Life by Roxie Nafousi? A book that will go down in history as one of those books that created a generational shift in perspective.
This week we had the pleasure of having Roxie on our podcast. A single mother, with a colourful past of drug abuse and self doubt who managed to turn her life around and manifest the life she wanted.
“Generally speaking how we feel is a choice, we can choose how we feel and how we respond to the world, that’s not to say that it is always easy too, and it’s not saying you shouldn’t allow yourself to process and feel negative emotions, but you choose whether you indulge in them, process them and let them go and make a conscious decision to choose a more empowering perspective.”
Roxie Nafousi is a self-development coach, inspirational speaker, author, ambassador for the Mental Health Foundation and contributor to Kourtney Kardashian’s wellness platform, POOSH.
Roxie’s commitment to transforming lives and helping to empower others with the tools they need to fulfil their potential has seen her become a renowned and respected figure in the wellness world.
She has been named “The Manifesting Queen” by Forbes and “The A-Lists favourite manifestor” by The Sunday Times Style Magazine. A regular feature in many of the UK’s top publications, including British Vogue, Financial Times, The Times Magazine, Harper’s Bazaar & ELLE, to name a few, we caught up with her one Thursday morning to breakdown what it really means to manifest.
“It’s really important to get out of the victim mindset, and thats why the term manifestation can really rub people up the wrong way.”
A truly valuable episode for anyone out there, and a great reminder of how we can empower ourselves to get the best out of life.
We hope you enjoyed it as much as we did.
Lots of Love,
Dave and Steve x
Get an exclusive 20% off the amazing online platform that is HEALF.com when you enter the promo code HEALTHYPEAR – Healf is where you will find only the best of the best health brands all vetted by their community and validated by experts. We love this platform, you can’t go wrong and it has all our favourite stuff covering the 4 pillars of heath: Eat Move Mind Sleep
Produced by Sara Fawsitt and Sean Cahill
We LOVE mushrooms and we love pie. So this is absolute heaven for us. It honestly feels like being hugged with every mouthful
and it’s such a great way to get a lot. Creamy mushroom pie, you are a winner!
The big mushroom debate is about cleaning them. Some chefs never wet mushrooms, as they
believe they become soggy and lose some of their absorbent properties, while others recommend
brushing or cleaning them with a dry cloth. If you are going to wash your mushrooms in water, don’t
soak them. Instead, think of dunking them like you would a biscuit in a cup of tea, or wipe them with
a damp cloth. For our creamy mushroom pie, we just wipe them with a cloth!
Choose firm mushrooms that are not too spongy, and where relevant and possible turn the
mushrooms upside down and have a look at their gills, which should be dry and firm. Avoid any
mushrooms that are wet or soggy or woody. In terms of storing, it is best to remove the mushrooms
from any plastic packets, if this is how you bought them, as this can cause condensation and make
them go soggy. Store them in the fridge in a paper bag. Some people put their mushrooms in the
sun to absorb more vitamin D; however, if left too long in the sun they will dry out and become
woody. Alternatively you can spend 20 minutes outside in direct sunlight and you will generally get
all your vitamin D requirements for the day.
Mushrooms can be foraged, and it is something that we love to do. We remember having such fun
with our friend Nick in Devon, hunting for turkey tail and chicken of the woods mushrooms, but you
should only do it with someone who is qualified and knows the different varieties, as there can be many poisonous mushrooms.
A REFLECTION ON THE MEANING OF LIFE
His life is soon to be a Hollywood feature film, this is our second recording with the wonder that is John Mcavoy.
Last episode was such hit, we had to get him on again!
What a character and inspiring human being, to go from serving life in the highest security prison at the age of 22 for armed robery to a complete switch! Now an ultra athlete who recently turned Vegan!
Last episode we went though his full back story, a breath taking story that leaves you hanging on his every word.
Since then we have become good friends, and in this episode we manage to go much deeper with John, into his philosophies of life, what keeps him ticking, his next adventures and how he now approaches sports after years of being an endurance athlete.
What an infectious character with an amazing outlook on life we can all learn from.
Enjoy!
Lots of Love,
Dave & Steve
This episode is sponsored by Vivobarefoot Footwear. Vivobarefoot Footwear have given our listenders an exclusive 20% discount when you enter the code HAPPYPEAR20
Genuinely these are the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
An EPIC burrito. are so incredible tasty and the type of meal you feel sad once you have finished as it was so good! This burrito consists of 5 components here which might sound like a lot but trust us it is so worth it!
Dave & Steve x
Eat a lot of chickpeas? Throwing out the water they sit in? STOP what you’re doing and try this recipe. It’s so delicious, so easy and zero waste. We absolutely love this recipe hack! 5 minute chocolate mousse, let’s do it!
We love Aquafaba. It’s really magic in the way it whisks up just like an egg white does and as you know, we eat a lot of chickpeas so we tend to have a lot of Aquafaba knocking about and it’s a great way to reduce waste. People tend to think that Aquafaba is meant for meringues, but the truth is, it does so much more. It has similar protein levels to egg whites so they whip up in very similar ways.
We have taken a very traditional mousse recipe and replaced the egg white with Aquafaba and it’s worked perfectly. It’s so fluffy, it’s almost like a cloud.
We also love Aquafaba, because it can’t be over-whipped. This means if you have a hand free stand, you can leave it to whisk up and focus on melting your chocolate.
Aquafaba chocolate mousse, you’ll never throw away chickpea water again!
Dave & Steve x
Top tip: If you want to keep your Aquafaba but don’t think you’ll need it any time soon – it freezes amazingly. We pour the water into an ice-cube tray and take it out when we need it. It works just as well…just let it defrost!
These Chilli Peanut Noodles are insane. So quick to prepare full of goodness…
The goodness behind our Chilli Peanut Noodles…
Aubergines are high in fibre and water, and low in calories. Most people don’t get their recommended daily intake of fibre, in fact
of the recommended 30g a day most people are only eating 18g. Fibre traditionally was just associated with being beneficial for
digestion, but in the recent decades it has also been found to be a prebiotic, which is the food that the bacteria in our
microbiome feed upon and that encourages more of the beneficial microbes to grow as opposed to the less beneficial ones.
Differently, mushrooms are a good source of essential B vitamins and other immune-supporting nutrients such as selenium.
White button mushrooms can be one of the few plant food sources of vitamin D, which is important for calcium absorption,
immune function, heart health and protecting bone health. They have also been linked to helping improve cardiovascular function, and even help protect against cancer.
80g of mushrooms, 14 baby button mushrooms, 4 large closed cup mushrooms or1 large flat mushroom is considered to be one of your 5-a-day.
If y.
Dave & Steve x
INGREDIENTS
Tomato* (54%), Grape Juice, Onions, Spirit Vinegar, Irish Cider Vinegar, Corn Starch, Bramley Apples, Salt, Chipotle Flakes (0.4%), Spices, *Made with 153g of Tomatoes per 100g of Ketchup
For allergens incl. Cereals containing Gluten, see ingredients highlighted.
Typical | per 100g |
---|---|
Energy | 407kJ / 96kcal |
Fat | 0.5g |
Of which Saturates | 0.1g |
Carbohydrates | 20.0g |
Of which Sugars | 16.0g |
Fibre | 1.4g |
Protein | 2.2g |
Salt | 1.2g |
INGREDIENTS
Tomato* (60%), Grape Juice, Irish Cider Vinegar, Corn Starch, Spirit Vinegar, Salt, Lemon Juice, Spices, *Made with 174g of Tomatoes per 100g of Ketchup
For allergens incl. Cereals containing Gluten, see ingredients highlighted.
Typical | per 100g |
---|---|
Energy | 469kJ / 111kcal |
Fat | 0.5g |
Of which Saturates | 0.2g |
Carbohydrates | 24.0g |
Of which Sugars | 18.0g |
Fibre | 1.3g |
Protein | 1.9g |
Salt | 1.4g |
Known as a ‘teacher of teachers’, this week we had the pleasure of speaking to Gary Gorrow, a Vedic Meditation Teacher, a Qualified Ayurvedic Health Coach, Mindfulness Expert and the Creator/Director of SOMA, a world class retreat in Byron Bay.
“Self hate is so deeply ingrained in us.”
Gary is passionate about empowering people with techniques that enable them to re-engineer their lives inside and out. His approach synthesises the best of modern science and ancient consciousness based practices. His students come from a range of backgrounds and include Google, GWS Giants, celebrities, CEO’s, health practitioners, athletes, entrepreneurs, creatives, grandparents and children.
This episode was a brilliant reminder for us to why we started on our meditation journey so many moons ago. Gary is truly a teacher of teachers, we hope you enjoy this episode as much as we did!
Lots of Love,
Dave & Steve
Get an exclusive 20% off the amazing online platform that is HEALF.com when you enter the promo code HEALTHYPEAR – Healf is where you will find only the best of the best health brands all vetted by their community and validated by experts. We love this platform, you can’t go wrong and it has all our favourite stuff covering the 4 pillars of heath: Eat Move Mind Sleep!
Produced by Sara Fawsitt and Sean Cahill
We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.
In this episode Russell breaks down the biological clock and circadian rhythm, why certain people are morning people vs night owls, how waking up in the night isn’t necessarily a bad thing, how sleep and mental health are linked, how morning light vs evening light effects us and how different types of work could go against our sleep requirements.
“Most people don’t have a sleeping problem, they have an anxiety problem”
Born in Aldershot in 1959, Russell Foster is an award winning professor of circadian neuroscience at Oxford and the director of the Nuffield Laboratory of Ophthalmology.
For his discovery of non-rod, non-cone ocular photoreceptors he received numerous awards including the Zoological Society scientific medal. He has written numerous books, his latest being – Life Time: The New Science of the Body Clock, and How It Can Revolutionize Your Sleep and Health.
According to Russell, when it comes to sleep one glove does not fit all. The notion that we need “8 hours of sleep per day” to be healthy is nonsense says Russell. There are numerous factors that interplay to create a good nights sleep and each one of us is unique to the other.
Russell wants to remove the anxiety associated with sleep and get down to the root of why we sleep the way we do.
“To understand if you are getting enough sleep the first thing is to ask yourself are you not feeling able to function optimally during the day? Do you need an alarm clock? Does it take you a long time to get up? Do you feel sluggish? Do you need caffeine? Do you need a nap? On your time off do you oversleep? Are you irritable? It’s listening to our bodies! And listening to it carefully as the tired brain can delude itself to think that it’s not tired.
In this episode Russell breaks down the biological clock and circadian rhythm, why certain people are morning people vs night owls, how waking up in the night isn’t necessarily a bad thing, how sleep and mental health are linked, how morning light vs evening light effects us and how different types of work could go against our sleep requirements.
He really covers it all and will put you at ease if you consider yourself someone who struggles with sleep.
A fascinating episode – Enjoy!
Lots of Love,
Dave & Steve
We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.
Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20 – Genuinely the only shoes you will see Dave & Steve wearing!
Produced by Sara Fawsitt and Sean Cahill
We have come to the end of our series of mash-up episodes, and what better way to go out with a bang than with an episode like this!
An incredibly important topic. That as a man I (Stephen here) am ashamed to say is not taken more seriously…
We have had a number of female health specialists on our podcast, from period pains, menopause, perimenopause to fertility. And what we found amazing is how complex it all is, and perhaps polarising?
Should you take the pill, should you not? Should you take HRT, should you not? Should you eat differently to a man? Should you exercise in the same way a man does? The list goes on…
There are many different opinions and the one thing we have come to the conclusion is that not all the information is made easily available to women so they can make informed choices for themselves…
It also makes you wonder are we lacking in the full picture, why does women’s health bring up so many opposing opinions?
So today I would like to bring you on a journey, a journey all about hormones and women’s health and what we know from the studies that have been done. We have taken extracts from some of the female experts we have had to date on this podcast, and broken down the potential health risks, symptoms, natural remedies and medical interventions that could massively improve a female’s life and in some cases even prevent much more serious health risks.
We hope that after listening to this episode, you, as a woman, can feel much more informed to make the right choices when it comes to hormones. Or to any men listening you gain a better understanding of what a female has to go through and can be better support for your mothers, sisters, daughters, friends and colleagues. This really is an episode for everyone!
And if you have any feedback for us please email in on podcast@thehappypear.ie
Such an important topic, enjoy!
Lots of Love,
Dave & Steve x
We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.
Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20 – Genuinely the only shoes you will see Dave & Steve wearing!
Produced by Sara Fawsitt
When we first created our Beetroot, Walnut and Feta Burgers, you all loved them. So, with the dream of making them as easy as
possible, we returned to the drawing board. They needed to still pack a punch, but only use 10 ingredients or less.
We think the cashew feta cuts through the sweet beetroot just perfectly and makes the burgers so indulgent, if you fancy a big
feast. This recipe also goes incredibly well with a pesto, much like our spicy red pepper pesto, just smeared on top before
adding whatever toppings you fancy.
If you have any stale bread in your kitchen that you don’t want to throw out, this is the perfect excuse to whizz them up in a
blender or even use a grater and make your own bread crumbs. Equally you can swap out whatever herbs you have, for mint. We
think mint, feta and beetroot are a match made in heaven, but we’ve used basil and coriander in the past and they’ve turned out
delicious.
Beetroot Benefits: Beetroot is packed with antioxidants, evident from its bright red colour. When we first opened our juice bar,
our aprons and hands used to be stained pink from juicing fresh beetroots. A simplistic way to think of antioxidants and their
benefits for the body is that another name for rust is oxidation, so antioxidants help slow down the build-up of ‘rust’ in our body
by slowing down cellular degradation. Research published in the journal Nutrients showed that eating beetroot can help dilate
blood vessels because of its dietary nitrates, enhancing our physical performance.
It really is a winner, this dish. If you want to see how we make it, step-by-step, click our video below. It really is so simple and so
delicious. If you have any questions about this dish, feel free to drop a message below and we’ll get straight back to you.
Dave & Steve x
Think of an argument or confrontation you had last year – What do you remember more? What context of what was said or how the argument made you feel?
The last time you were with a family member or a friend – where you fully present or on your phone or distracted at all?
How much of your time do you spend on tasks, activities and with people that align with your values and your happiness?
Welcome to this week’s podcast mash-up, where we take you on a slightly different journey…
A journey of self-improvement. Dave has taken exerts from 3 of his favourite podcast guests (so far) and put them into this one episode for you. Curating them into 3 lessons, that we believe will be super beneficial to you and anyone else you know!
So sit back, listen, take note and let us know if you got as much out of it as we did!
And if you have any feedback for us please email in on podcast@thehappypear.ie
Lots of Love,
Dave & Steve x
We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.
Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20 – Genuinely the only shoes you will see Dave & Steve wearing!
Produced by Sara Fawsitt
We absolutely love this our Beetroot Pesto Pasta recipe! The nutty beetroot pesto packs so much flavour and when is pink pasta
never a fun dinner to serve up? We use wholemeal spaghetti in this recipe as it’s high in fibre but you can use whatever pasta
you have in your cupboard. Equally, we’ve topped it with a peppery rocket but you can garnish with anything you fancy. Basil
works wonderfully but if you’re really looking to minimise your waste, you can even boil down you beetroot stem and leaves
(finely chopped) and toss them through your pasta just before serving. We promise, it will be delicious.
Beetroot Benefits: Beetroot is packed with antioxidants, evident from its bright red colour. When we first opened our juice bar,
our aprons and hands used to be stained pink from juicing fresh beetroots. A simplistic way to think of antioxidants and their
benefits for the body is that another name for rust is oxidation, so antioxidants help slow down the build-up of ‘rust’ in our body
by slowing down cellular degradation. Research published in the journal Nutrients showed that eating beetroot can help dilate
blood vessels because of its dietary nitrates, enhancing our physical performance. It really is a winner, this dish.
This is a winning dish in both our households, with our kids loving the look and taste of it. It’s so easy that if your kids are into
cooking, they can roll up their sleeves and give you a hand in the kitchen, with some of the simpler steps…we all need a chief
button presser for the food processor.
If you want to see how we make it, step-by-step, click our video below. It really is so simple and so delicious. If you have any
questions about this dish, feel free to drop a message below and we’ll get straight back to you.
Dave & Steve x
Do you snore, have asthma, struggle to focus?
Do you have corns, bunions, feet pain, ankle, knee, hip or lower back pain?
Do you have a strong immune system? How often do you find yourself ill per year?
In this week’s podcast mash-up, we take the best of the best from all our health-focused episodes so far: we highlight the lesser-known but potentially incredibly important health hacks that could help your life.
The remarkable thing is, all of these are FREE: from walking barefoot (Tony Riddle) and nasal breathing (Patrick McKeown); to putting your hands in organic soil (Zach Bush) and deliberately changing seating positions throughout the day (Katy Bowman), simple things can support our health so we want as many people as possible to know about them.
Get ready for a tidal wave of health hacks – let us know if you find any of them useful!
A winning episode. Enjoy!
Lots of Love,
Dave & Steve x
We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.
Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20 – Genuinely the only shoes you will see Dave & Steve wearing!
Produced by Sara Fawsitt
Green, sweet, substantial: three words that don’t often go together! This Immunity Boost Kale Smoothie is a powerful way to
start your morning. ginger will put a pep in your step, the avocado, kale and almond butter will ensure your energy is consistent
during the morning, and the dates will bring sweet deliciousness! We suggest using almond butter for this recipe, but any nut
butter that you have sitting in your cupboard will work, great. Peanut butter and Tahini are close favourites. Start the day right
with this Immunity Boost Kale Smoothie! This recipe is also a great way to use up any avocado that might be sat in your fridge f
or too long! To use the whole avocado, smash the remaining half on to some toasted sourdough with a little salt, lime and chilli
for a lovely accompaniment with your smoothie.
Let’s talk SEX!
The taboos, intimacy, pornography, vulnerability, communication, monogamy, infidelity, pleasure, orgasms, erectile dysfunction and so much more…
How can we fit so much into one episode you might wonder? Well, we did it again, we decided to make life easier for you by taking the best nuggets from our series on Sex, Pleasure and Relationships and we put it into one bite-sized episode for you!
This topic is fascinating! We all do it and yet we seem to only talk about it publicly when it comes to fertility. Despite the fact that “90% of sex is for pleasure“ – Dan Savage
So why is this? Why can’t we have good honest conversations without feeling the need to crack a joke or only talk top-level stuff?
And yet according to the Huffington Post, more people watch porn than they do Netflix, Amazon and Hulu combined.
With this kind of stats, you’d think we would be talking about sex all the time.
In this episode, we explore this lack of communication, we gain some great advice on how to improve our own sex lives, have orgasms, reduce erectile dysfunction and so much more…
A winning episode. Enjoy!
Lots of Love,
Dave & Steve x
We would love to hear your feedback! Write to us at podcast@thehappypear.ie and we will read out selects in the intro of each episode.
Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20 – Genuinely the only shoes you will see Dave & Steve wearing!
Produced by Sara Fawsitt
Welcome to this week’s episode! You are in for a treat… we have done the work for you this week by taking some of the BEST bits from our community series and distilling them into one clear message!
Utopia is achievable! You better believe it!
This episode is packed with so much amazing information. It will leave you in deep thought – the good kind!
Community has been the backbone of our lives and our business. We would not have succeeded without it. Investing in true friendships that nurture our souls, encourage us to be better versions of ourselves, and be true to ourselves has always been important to us. We would not be the people we are today or have succeeded in anyway without our community.
So we decide to dig deeper and invite guest speakers to our podcast who virtually specialise on the topic.
However, what we didn’t expect is how much we would learn. We were amazed by our guests who took us on a much deeper journey than we expected, from explorers who have emersed themselves in indigenous tribes, searched far and wide for the longest living and healthiest people, mother earth herself imparting her wisdom, trailblazers who have taken action and created their own localised community… to journalists and the importance of talking to strangers!
A fascinating subject we will forever be exploring. We hope you find this episode enlightening and with a yearning to learn more.
Enjoy!
Lots of Love,
Dave & Steve x
Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20 – Genuinely the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
Size: 400g
This yum noodle dish is packed with mixed veg in a Thai style coconut and lemongrass sauce. It’s medium hot as regards spice level and we absolutely love it. Jazz it up by adding in some stir-fried tofu or baked tempeh! Enjoy!
Cooked Wholewheat Noodles (32%) [Water, Wholemeal Wheat Flour, Wheat Flour (Calcium Carbonate, Iron, Niacin, Thiamin), Rapeseed Oil, Acidity Regulators (Potassium Carbonate, Sodium Carbonate), Salt], Water, Broccoli (13%), Red Pepper (10%), Carrot (10%), Coconut Milk [Coconut Extract, Water], Onions, Bamboo Shoots, Tamari Soy Sauce [Water, Soybean, Salt, Spirit Vinegar], Corn Starch, Spring Onion, Lemongrass, Garlic Purée, Ginger Purée, Agave Syrup, Spices, Coconut Cream Flakes, Rapeseed Oil, Coriander, Salt, Lime Purée, Lime Leaf, Garlic Powder, Mustard
For allergens incl. Cereals containing Gluten, see ingredients highlighted.
May Also Contain Traces of Nuts.
Typical | per 100g |
---|---|
Energy | 383kJ / 92kcal |
Fat | 4.1g |
Of which Saturates | 1.7g |
Carbohydrates | 9.8g |
Of which Sugars | 1.6g |
Fibre | 2.4g |
Protein | 2.7g |
Salt | 0.42g |
Size: 400g
This dish is a super tasty noodle dish with mixed veg in a Korean inspired soy and ginger sauce. You’re going to love it – it contains 2 of your 5 a day and is lip-smacking good!
Cooked Wholewheat Noodles (32%) [Water, Wholemeal Wheat Flour, Wheat Flour (Calcium Carbonate, Iron, Niacin, Thiamin), Rapeseed Oil, Acidity Regulators (Potassium Carbonate, Sodium Carbonate), Salt], Water, Carrot (13%), Green Beans (10%), Tamari Soy Sauce [Water, Soybeans, Salt, Spirit Vinegar], Red Pepper (5%), Yellow Pepper (5%), Onion, Agave Syrup, Spinach, Corn Starch, Sesame Oil, Spring Onion, Ginger Purée, White Wine Vinegar, Garlic Purée, Soybean Oil, Red Chilli, Barley Malt Extract
For allergens incl. Cereals containing Gluten, see ingredients highlighted.
May Also Contain Traces of Nuts and Mustard.
Typical | per 100g |
---|---|
Energy | 410kJ / 98kcal |
Fat | 3.8g |
Of which Saturates | 0.5g |
Carbohydrates | 12g |
Of which Sugars | 3.5g |
Fibre | 2.2g |
Protein | 2.8g |
Salt | 1.0g |
Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20
“Movement is a giant circle of a diagram, it’s any time you change the shape of your body or even the tissues within your body. Exercise is a specific type of movement… you do it to a mode, or a specific time frame… I am just trying to get people to think differently as we are so sedentary culturally that to exercise every day seems like a tone of movement… but we really require a tremendous amount more than just 1 hour a day and it really needs to be distributed better throughout the day.”
Why you might ask is this necessary?
To be able to use our bodies in the future! To be physically fit enough to be able to do the tasks we do now in the future. “You have to water your garden so it continues to produce”, by continuously moving in different dynamic ways throughout the day “you nourish your tissues”.
This week we had the pleasure of speaking to bio-mechanist Katy Bowman, bestselling author, speaker, and a leader in the Movement movement. Katy is changing the way we move and think about our need for movement.
“We have put “foot mittens” on at the early stages of trying to figure out balance and what terrain feels like underfoot, so our hips and knees have had to do more work, that they are not necessarily there to do, because the toes and other muscles of the feet aren’t able to participate in walking”
Katy’s eight books, include the groundbreaking Move Your DNA, have been translated into more than a dozen languages worldwide. Bowman teaches movement globally and speaks about sedentarism and human movement ecology to academic and scientific audiences. She has worked with companies like Patagonia, Nike, and Google as well as a wide range of non-profits and other communities, sharing her “move more, move more body parts, move more for what you need” message. Her movement education company, Nutritious Movement, is based in Washington State, where she lives with her family.
We love Katy and her work, during this podcast we found ourselves shifting from seated to standing and even to squatting, her message is infectious and super important. We hope you get as much out of this episode as we did!
And to honour this week’s guest, Vivo have granted our listeners a 20% discount on their footwear! 25% of our muscles are from our ankles down, there are more nerve endings per square centimeter in the foot than any other part of the body, and yet we bind them and put a thick sole under them so they feel nothing.
Vivobarefoot footwear is part of the solution! Designed wide to provide natural stability, thin to enable you to feel more, and flexible to help you build your natural strength from the ground up. Studies show that foot strength increases by 60% in a matter of months just by walking around in them.
We have been wearing Vivo’s for the last 5 years since we first discovered the importance of foot strength and flexibility! We highly recommend Vivo’s and if you try them and don’t like them, they have a 100-day free trial so you can return them and get your money back!
Simply go to their website https://www.vivobarefoot.com/ and type in the discount code HAPPYPEAR20 to avail of your 20% discount!
Enjoy!
Lots of Love,
Dave & Steve x
To learn more about Katy and her work check out her website: https://www.nutritiousmovement.com/
Checkout Vivobarefoot Footwear and avail of 20% discount when you enter the code HAPPYPEAR20
Genuinely the only shoes you will see Dave & Steve wearing!
Produced by Sean Cahill and Sara Fawsitt
This week’s guest needs no real introduction, we were delighted to have Australian supermodel, businesswoman, tv host, actress and our friend, Elle Macpherson on the podcast!
“I was pretty much paid to be whatever they wanted to be, and I was really good at it, but striving to be excellent in my job it distanced me from the capacity to get to know myself, dissociation of who I am and who I was supposed to be… as I have matured I have come to realise that the real joy in life is this authentic way of being which is – what I think what I feel what I do – being all aligned.”
Eleanor Nancy Macpherson, is possibly best known for her record-breaking front cover appearance on Sports Illustrated Swimsuit Issue in the 1980s, leading to her nickname “The Body”. Having carved out a modeling, TV, and acting career, Elle is now also at the forefront of the wellbeing industry with her natural health brand, Welleco.
Elle came to stay with us for a couple of days, being a fellow vegan and lover dips in the sea, chats, walks and movement, needless to say we had a wonderful time.
An excellent conversationalist we were fascinated listening to all her stories and nuggets of wisdom. Now nearly 60 it is safe to say she has lived many lives! From substance abuse, divorces, too discovering her true self. She is an inspiring, intelligent, charming and insightful person – this is a great episode that will make you reflect and hopefully get you motivated!
Enjoy!
Lots of Love,
Dave & Steve x
To learn more about Elle and her work visit: https://welleco.eu/
Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!
Produced by Sara Fawsitt and Sean Cahill
“Psychologically safe teams are where everybody feels okay to speak up… sometimes the greatest ideas will come from the quietest voices.”
This week we had the pleasure to sit with our friend, confident and one of Europes leading minds in resilience, leadership, business strategy, psychological safety, and practical neuroscience – Justin Caffrey!
“In a negotiation, everyone wants to win… most people struggle when it’s quiet, when there’s a void someone will fill it… so if you are able to meditate, slow down and go in calm… you create this void and the other person filling the void will usually impart information that results in you winning the negotiation…”
Justin has taught and coached global talent for over twenty-five years, building and selling million-dollar businesses. His popular YouTube channel has had over 1 million views teaching his techniques.
Holding a Master’s in Psychological Interventions using Neuroscience and Mindfulness from University College Dublin. Justin is also trained as a Psychotherapeutic Coach, an Accredited Wellness coach from the Mayo Institute and a Certified Investment Fund Director. Not to mention he is one of only a handful of Westerners to complete the grueling Masters Training with the Yamabushi in the remote mountains of Shonai in Japan!
In 2010, at the peak of his career as a dynamic CEO having founded multiple investment firms, Justin’s son Joshua died – just before his first birthday. Business carried on as normal until 2014, when Justin had what turned out to be a panic attack in the middle of a crucial meeting. He had failed to grieve his son’s death.
In the year that followed his life and health started to unravel. The cause was not Joshua’s death, but the trigger. The CEO had lacked the psychological safety to speak about his emotions and vulnerabilities, no matter the situation.
It would be 2016 before Justin started talking about his vulnerabilities publicly. Fearing it would be a career-ending moment, Justin spoke about the psychological vulnerability he encountered after his son’s death and the constant barrage of negative self-talk. Awaiting judgment, he received only praise and gratitude. Colleagues, clients, and strangers all found something within his words.
Justin is a skilled storyteller narrating his professional and personal journey in a way that everyone from boardroom to kitchen tables can relate to . We all have difficult events in life, he shares how losing his son at the peak of his city career, was ultimately a blessing, and how we can all turn around any challenges we face in life.
Despite the tragedy of his son’s death, this episode will leave you feeling hopeful, broaden your awareness of what it truly means to feel safe in your personal and work enviroment, and of course for any founders, leaders and CEO’s out there, how to get the best out of your employees!
Enjoy!
Lots of Love,
Dave & Steve x
To find out more about Justin and his work visit his site: https://www.justincaffrey.com/
Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!
Produced by Sara Fawsitt and Sean Cahill
Dr. Will Bulsiewicz (or “Dr. B”) is an award-winning gastroenterologist, internationally recognised gut health expert and the New York Times-bestselling author of Fiber Fueled and The Fiber Fueled Cookbook.
“The factor that most people are missing and that the food system is not going to give us, is to eat a wider variety of plants… studies have proven that the people with the healthiest guts were eating at least 30 varieties of plants a week… so stop counting macros, stop counting calories, stop counting grams of fibre and start counting plants!”
Dr B sits on the Scientific Advisory Board and is US Medical Director of ZOE, has authored more than twenty articles published in peer-reviewed scientific journals, has given more than forty presentations at national meetings, presented to Congress and the USDA, and has taught over 10,000 students how to heal and optimise their gut health.
Needless to say, when it comes to gut health, he knows what he is talking about!
We go deep into the effects the gut has on our moods, our emotional health, and our physical wellbeing, from the micro to the macro!
You’ll come out of it with a whole new perspective on how to approach your health.
Enjoy!
Lots of Love,
Dave & Steve x
To find out more about Dr B and his work check out his Instagram @theguthealthmd and his website theplantfedgut.com
Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!
Produced by Sara Fawsitt and Sean Cahill
“How many people – youngsters going in to do exams, people going to do a public talk…- respond to these stressful situation with hyperventilation, respond with fast, harder breathing, with mouth breathing and with irregular breathing… what is that telling the brain? That it is under threat!”
You could say our breathwork journey started 20 years ago when we began yoga, however, we only really began to understand the vast and sheer importance of it in the last few years.
When we first discover Patrick Mckeown and his work we knew we had to get him on the podcast! This episode is our second attempt at recording with Patrick, our unfortunately ended in technical issues… or was it unfortunate? What was originally planned to be a remote recording resulted in Patrick driving down to us, spending the afternoon with us, having lunch and recording in person. Thank you technology for not always working!
Patrick McKeown is one of the world’s leading experts on breathing and sleep. Over the last 20 years, he has coached thousands of people to breathe better, to improve their health, mental focus, and sports performance. He has authored bestselling books including Asthma Free Naturally, Close Your Mouth, The Oxygen Advantage and The Breathing Cure, and his research is published in journals including the Journal of Clinical Medicine. He is a fellow of the Royal Society of Biology in the UK for his contribution to the fields of breathing and sleep medicine.
Patrick is the founder of Buteyko Clinic International, the largest Buteyko Breathing Clinic in the world. In 2014, he created his own science-backed breathwork training program, Oxygen Advantage®, which continues to develop in line with his clinical experience as a breathing coach, and with the latest scientific research. He has trained thousands of breathing instructors in both methods.
We could have spoken for hours. Patrick’s knowledge on breath is (pardon the pun)“breathtaking”! From his back story of overcoming asthma to his extensive knowledge on how breathing affects your anatomy, how you sleep, anxiety, stress, your health and so much more…
Patrick has also kindly offered 50% off for anyone who uses the promo code HAPPYPEAR50 on either of his books: Atomic Focus or The Breathing Cure
A great episode! We hope you enjoy it as much as we did.
Lots of Love,
Dave & Steve x
To find out more about Patrick and his work check out: https://buteykoclinic.com and www.oxygenadvantage.com
Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!
Produced by Sara Fawsitt and Sean Cahill
If dont like mushrooms in this peanut and sweet pad thai, just substitute with your favourite fast cooking veg such as peppers, courgettes or fine beans. Alternative to coconut milk are to make a cashew cream or to replace with low fat coconut milk or simply veg stock for a lower fat version.
Would you eat veg with soil on it? But what if it was potentially healthier for you and the planet?
According to the UN’s FAO, over 90% of the Earth’s soil could be degraded by 2050. There are several reasons but “conventional farming” that uses chemicals (e.g. pesticides), machinery and other modern techniques are potentially adding to the problem.
So what’s the solution? Is organic farming (using no pesticides) enough?
Charles Dowding, this week’s podcast guest, is an unsung hero of progressive farming. An author, YouTuber and NO DIG pioneer, Charles started his experimentation with NO DIG back in 1982 and the results were amazing. From the wonderful harvest and reduction in weeds; to the improvement in retention of health within the food he grew, Charles realised he had hit on something special!
Since then Charles has been sharing his findings about the benefits of NO DIG and the movement is catching on!
Within our own 4-acre farm we also practice the method of NO DIG: we are new to farming in this capacity and so far we are getting so much joy from it.
“Through my experience, I’ve become more and more aware of how soil works, through not working it! I’ve increased my understanding of biodiversity and the need to keep carbon in the soil. Digging, and any form of soil exposure, releases CO2 into the atmosphere. No dig keeps carbon locked in the soil, and carbon in many forms is the building block of soil structure and food.”
We absolutely loved this episode. We hope you dig it, too!
Lots of Love,
Dave & Steve x
To find out more about Charles and the NO DIG movement visit his site: https://charlesdowding.co.uk/
Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!
Produced by Sara Fawsitt and Sean Cahill
If you cant get oyster mushrooms use what ever mushrooms you have and this technique will really help increase the grizzly texture of your mushrooms. If you can get hold of wholemeal bread it will be healthier for you.
Alzheimer’s is the most common form of dementia, by 70%, and is the number one most costly disease – “It’s not because it’s happening more often it’s because of bad lifestyle and medications that prolong life but don’t get rid of pathological processes that cause dementia so you have a whole lot of people living with this devastating disease.”
This week we speak to THE ultimate brain-powered couple! Neuroscientists Dr Dean and Ayesha Sherzai are a phenomenal pair, aside from the impressive list of credentials after both of their names, they have dedicated their lives to behavioural change models and brain health initiatives.
Co-director of the Alzheimer’s Prevention Program at Loma Linda University, Dr Dean completed two fellowships at the National Institutes of Health, and UC San Diego. He also has 2 masters degrees in clinical research and epidemiology, an executive leadership degree from Harvard Business School, and a PhD in Healthcare Leadership.
And just when you thought that was already enough achievements for one person, in 2002, Dr Dean was asked by the World Bank to help lead their health delivery project in Afghanistan. While there, he was asked by President Karzai to become the Deputy Minister of Health and focused on bringing together all the stakeholders around the vision of rapid delivery of the basic package of health services and women’s empowerment. This process was deemed by LANCET as the most successful plan in any post-conflict county. This plan also helped empower more than 20,000 Afghan women by making them the only source of health care in the most remote of communities. In 2013, he helped create the Afghan Health Initiative in order to empower the Afghan diaspora with their own health. Currently, along with his wife Dr. Ayesha, they are leading the largest community-based brain health initiative in the world through their online work in Brain Health Revolution.
Dr. Ayesha, is also a neurologist and co-director of the Alzheimer’s Prevention Program at Loma Linda University, where she leads the Lifestyle Program for the Prevention of Neurological Diseases. Is also a trained plant-based culinary artist.
She holds a master’s in advanced sciences from UCSD. Subsequent to completing her residency Dr. Ayesha completed a fellowship in vascular neurology from Columbia University, and is currently enrolled to finish a PhD in women’s leadership.
We think it’s safe to say that when it comes to brains, these pair know what they are talking about!
“There are good stresses and bad stresses. Bad stress is when you are involved in activities that are not driven by your purposes… you don’t have a runway that is yours. Whereas good stress is based around activities that do drive your purpose… our brains are made to be active, it craves to be pushed and challenged around it’s purpose…”
In this episode, we discuss lifestyle choices, nutrition, purpose, Alzheimers, dementia, food that fuel your brain, activities that fuel your brain, and the data to support it.
It truly is an amazing episode we hope you enjoyed it as much as we did!
Lots of Love,
Dave & Steve x
To learn more about Dr’s Sherzai check out their website: https://teamsherzai.com/
And their latest book: The 30 Day Alzheimer’s Solutions
Our new book, The Veg Box is our now! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!
Produced by Sara Fawsitt and Sean Cahill
It’s the one vegetable that makes you cry when you cut it! In this secret chapter, we’ll show how to make a hearty rich onion bourguignon, an onion tartlet, some delicious Indian style onion bhaji burgers, some delicious onion breads and more.
Click the “Get Secret Chapter” button below.
*Note: your information is not used for any purpose unless you sign up for offers and updates from The Happy Pear.
40% of men suffer from erectile disfunction in their 40’s, 50% in their 50’s, 60% in their 60’s… it’s an easy stat to remember! A lot of this is due to age-related changes however “some of this we can control and put on the breaks…”
This week’s episode is for anyone with a penis, any friends of penises, and any lovers of penises! An area that is not talked about enough, and yet viagra had some of the fastest uptake and sales growth of any medication, ever, after its launch in 1998.
We were delighted to speak with Aaron Spitz, M.D a board-certified urologist and a leading expert in male sexual health and fertility. Who has been featured worldwide on numerous tv shows, published many articles on the subject and now is the author of the book called The Penis Book: A Doctor’s Complete Guide to the Penis: From Size to Function and Everything in Between
Just like the canary in the coal mine, ED can be the first sign of something much more major going on in your body. “If a man starts noticing he is getting weak erections or having difficulty keeping erections that most likely means the little arteries in his penis are starting to get clogged up, which means all the arteries in his body are getting clogged up, it’s just the arteries in his penis are much smaller so he is not feeling it everywhere else…yet!”
Dr Aaron has helped countless men overcome these challenges, including erectile dysfunction, low testosterone, Peyronie’s Disease, and low sperm count. He is a nationally recognised leader in microsurgical vasectomy reversal. Dr. Spitz is able to demystify these complex and emotional conditions for his patients as well as for the public at large. Dr. Spitz served as Assistant Clinical Professor of Urology, UC Irvine for 10 years, where he oversaw their training for male sexual health and infertility.
Dr. Spitz is a national leader in health policy for urologists across the nation. He serves as the lead delegate representing all of America’s urologists to the American Medical Association (AMA). He also is in charge of pioneering the use of telemedicine for America’s urologists. He frequently meets with state and national legislators about topics of critical concern to doctors and patients alike.
As two penis owners naturally we found this a fascinating conversation. However, as Dr Aaron says, this is something that affects everyone, whether it be directly or through association. The more we understand, the more knowledge we have the more we can prevent premature ED and potentially much more serious and life-threatening illnesses.
To find out more about Dr Aaran and his work check out his website www.aaronspitz.com and his book The Penis Book: A Doctor’s Complete Guide to the Penis: From Size to Function and Everything in Between
Enjoy!
Lots of Love,
Dave & Steve x
Pre-order our new book now, The Veg Box! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!
Produced by Sara Fawsitt and Sean Cahill
Ever heard the expression “use it or lose it”? This week we speak to Dr James Timmons, an Exercise Specialist who aims to live to 100 independent and strong!
We are living longer, “old school thinking was that as you age you slow down, we now know that as you age you should be doing more… There needs to be a shift in the thought process from the government – we need to keep people active longer…”
With 10 years of Strength and Conditioning experience working with clinical populations, Dr James received his BSc in Sport and Exercise Science from the University College Dublin in 2012, MSc in Strength and Conditioning from the University of Edinburgh in 2013, and PhD from University College Dublin in 2018.
His doctoral studies focused on exercise training and dietary strategies to support improvements in body composition and physical function in older adults. While carrying out his PhD, he also worked as an exercise specialist in Medfit Proactive Healthcare where his focus was on improving muscle mass, strength and function in adults over the age of 65.
The owner and founder of www.youagewell.com, James’ mantra is to “match health span to lifespan” with s primary focus on improving movement patterns and quality of life of adults over 50.
James takes us through the many ways in which we can prevent, delay and improve muscle atrophy, osteoporosis, increase muscle mass and stay mobile with practical tips and the data to back it.
We hope that James’ insights motivate you to use and celebrate your body as much as it motivated us!
Enjoy!
Lots of Love,
Dave & Steve x
Pre-order our new book now, The Veg Box! 10 vegetables, 10 ways using only 10 ingredients or less. Plant-based healthy eating made super simple, less waste, better for you and the planet!
Produced by Sara Fawsitt and Sean Cahill
Have you ever considered what effect lack of sleep can have on things other than your mood?
Did you know that…
Sleep acts like a filter system for your memory?
Sleep helps you forget unnecessary information to make room for important information?
Children only grow in the first few hours of sleep?
Your ability to gain more muscle is affected by the quality of your sleep?
This week we speak to Dr Oliver Bernath, the ultimate sleep specialist!
We have been aware of the importance of sleep for years, making sure that we go to bed and get up at the same time everyday (or as often as we can!)
However, when we met Dr Oliver at a conference in London last month, we were blown away by his knowledge and how little we really knew!
Dr Bernath specialties cover: Sleep Disordered Breathing (Snoring, Sleep Apnoea) Insomnia, Sleep Rhythm disorders Parasomnias (e.g. Nightmares, Sleepwalking, REM-Sleep Behaviour Disorder), Restless Legs Syndrome and Periodic Limb Movements in Sleep, Narcolepsy and Central Hypersomnias, Sleep Optimisation and Performance.
After completing his Medical Doctorate thesis in muscle electrophysiology, Dr Bernath trained as a neurologist at the University of Chicago and completed fellowships at the University of California San Francisco in clinical neurophysiology. He trained in Sleep Medicine in Chicago with Prof Rechtschaffen and then at the world’s first Sleep Disorders Clinic at Stanford University with Prof Dement and Prof Guilleminault. He led the Northern California Sleep Disorders Center at Kaiser Permanente in San Francisco and now sees patients at the NHS Sleep Clinic in London.
During this chat, we touch on how complex sleep quality really is, how we are not all the same and how to apply certain techniques in order to ensure you are getting the right sleep for yourself!
We hope you enjoy this and sleep well tonight!
Enjoy!
Lots of Love,
Dave & Steve x
This May 30th join us on The Happy Shape Challenge! One month, where we all begin together, guided by Dave, Steve, Dr Sue and Rosie through constant live Q&A’s. Come join us and find out more on how you can feel healthier and happier while maintaining your happy shape! Follow this link for more information: thehappypear.ie/happyshape
Pre-order our new book The Veg Box Now!
Produced by Sara Fawsitt and Sean Cahill
If you are looking for support to reach your happy shape check out of happy shape course with a weight loss doctor and a dietician link to learn more here
What are the characteristics of a great leader? Are you born with it, or can it be taught?
From the moment she entered the studio filling the space with warmth; to the leadership roundtable she facilitated at the end, Joanne oozed passion for people and creating a nation of leaders “of good character”.
Today, Joanne is dedicated to her social enterprise LIFT, which strives to create positive change in Ireland through values-based leadership. With over 30,000 people doing LIFT roundtables since inception 4 years ago, LIFT is the most inclusive positive leadership initiative ever seen in Ireland.
Starting as an entrepreneur at the age of 27, Joanne founded two businesses of her own: The Entrepreneurs Academy and QED The Accreditation Experts.
What else? From speaking at TEDx and authoring the best-selling “Don’t Get A Job Build A Business”, to spending being elected a Council member of the Dublin Chamber, Joanne has also lived a rich professional life away.
We are very grateful for the wisdom, lessons and kindness Joanne gifted us and believe that anyone striving to be a better leader will benefit from this conversation!
A great episode! Enjoy!
Enjoy!
Lots of Love,
Dave & Steve x
This May 30th join us on The Happy Shape Challenge! One month, where we all begin together, guided by Dave, Steve, Dr Sue and Rosie through constant live Q&A’s. Come join us and find out more on how you can feel healthier and happier while maintaining your happy shape! Follow this link for more information: thehappypear.ie/happyshape
Pre-order our new book The Veg Box Now!
Produced by Sara Fawsitt and Sean Cahill
This easy poke bowl for weight loss is so tasty and only takes 5 mins to make and is low in fat – its perfect for anyone who wants to stay in shape and eat a delicious meal. In the video 2 of us cooked in 5 mins so it might take you 10 mins.
Prep time : 5 mins | Cook time : 5 mins | Total time 5 mins Makes: 2 Servings | Difficulty: Easy
For this easy poke bowl for weightloss in 5 mins we use precooked brown rice but replace with quinoa or your favourite grain of choice. If you cant get tempeh just replace with tofu or even oyster mushrooms.
If you are looking for support to reach your happy shape check out of happy shape course with a weight loss doctor and a dietician link to learn more here
This high protein bowl for weight loss only takes 5 mins to make and is low in fat – its perfect for anyone who wants to stay in shape and eat a delicious meal. In the video 2 of us cooked in 5 mins so it might take you 10 mins.
Prep time : 5 mins | Cook time : 5 mins | Total time 5 mins Makes: 2 Servings | Difficulty: Easy
For this High protein bowl for weight loss only takes 5 mins to make. We use some pre cooked quinoa as it has a full spectrum of amino acids, the tofu and added pumpkin seeds brings more protein to this meal. If you cant find quinoa just replace with your favourite grain of choice.
if you do want to make it lower in fat just leave out the avocado. hope you enjoy! If you are looking for support to reach your happy shape check out of happy shape course with a weight loss doctor and a dietician link to learn more here
This week we have the wonderful Dr Sue Kenneally with us, the weight management specialist!
A General Practitioner, nutritionist and co-founder of the British Society of Lifestyle Medicine. Dr Sue sits on the board of Plant Based Health Professionals UK and is SCOPE certified in obesity management, working with the University of South Wales in the study of weight management.
We have known Sue for years, having first met her at The Plant-based Doctor Conference in London where we connected immediately. Aside from her qualifications, Sue’s deep understanding of the difficulties of weight management comes from her own personal experience as well as her empathetic nature, “I am not naturally slim myself, I have to work hard to maintain my own weight, and I know that the challenge is real!”
After our first encounter in London, we kept up our friendship which eventually blossomed into The Happy Shape Course! A 4 week course where along with Dietician, Rosie Martin, and PT, Zanna Van Dijk, the five of us take on what it truly means to have a happy shape, through education, movement, sleep, food, nutrition, community and most importantly having fun! We debunk the myths, ensure you are never hungry or lacking in delicious food and connect you with a group of like minded people so you forever feel supported.
“Getting someone to change their relationship with food is like getting someone to change their relationship with any addictive substance. The only difference is if I am dealing with a heroin addict I can tell them to stop taking heroin and support them to do that, but I can’t tell someone who is addicted to food to stop eating…”
In this episode, Dr Sue takes us through the most common mistakes people make for weight management, the differences between men and women, why calorie counting is pointless, and practical tips you can apply now.
A great episode! Enjoy!
Enjoy!
Lots of Love,
Dave & Steve x
This May 30th join us on The Happy Shape Challenge! One month, where we all begin together, guided by Dave, Steve, Dr Sue and Rosie through constant live Q&A’s. Come join us and find out more on how you can feel healthier and happier while maintaining your happy shape! Follow this link for more information: thehappypear.ie/happyshape
Pre-order our new book The Veg Box Now!
Produced by Sara Fawsitt and Sean Cahill
These easy vegan tacos are low in fat and yet so tasty – ideal for anyone wanting a quick meal that is healthy and genuinely tasty. For a gluten free version just use corn tortillas or even a gluten free version
Prep time : 5 mins | Cook time : 5 mins | Total time 10 mins Makes: 2 Servings | Difficulty: Easy
We made up this recipe for easy vegan tacos in 5 mins to show how quick and accessible healthy food can be. We run our Happy Shape Challenge which we partnered with a Doctor and Dietician to help people lose weight and gain health. These easy vegan tacos are low in energy density and high in fibre meaning they are ideal for anyone wanting to lose weight or get a little healthier.
If you cant get soy yogurt just place with coconut yogurt or similar yogurt, just be mindful that coconut yogurt typically have a fat content of approx 10% versus soy yogurt normally has a fat content of approx 1%. If you dont like mushrooms you could replace with some finely sliced tofu, the reason you slice it finely is to ensure that it also cooks quickly
Here is a collection of weight loss recipes that are all plant based, vegan and suitable for anyone who wants to lose weight or sustain a healthy weight. All of these recipes are naturally low in fat, low in calories while being high in fibre, packed with nutrition and oil free. These are some of the most popular recipes from our Happy Shape Course and all recipes have been checked by our dietician. All these recipes are whole food plant based so are naturally high in fibre so fill you up and nourish your microbiome as they have a diversity of plant based ingredients. Please let us know which you enjoy most!
Easy Cheesy Mexican Enchiladas
An easy to make family favourite in our houses! The tortillas are filled with a delicious tomato and bean sauce, and baked in the oven and served with a rocking cashew cream.
Total Time Needed: 15 Mins
Difficulty: Easy
Poke bowl
A poke bowl is a wonderfully colourful meal served in a bowl and combines many textures and flavour profiles to bring a really delicious and healthy meal.
Total Time Needed: 15 Mins
Difficulty: Easy
Hearty Italian Veg & White Bean Soup
This is a really hearty chunky soup packed full of flavour. We love a good wholesome chunky soup, particularly one that walks the line between a soup and a stew, which one might even call “stoup”.
Total Time Needed: 50 Mins
Difficulty: Easy
Easy Vietnamese Coconut & Tempeh Curry
This is a deliciously simple curry! Tempeh is a fermented soybean block. We know this is not a very appealing description, but when prepared right, tempeh tastes like sausage or chorizo; meaty and substantial! It is not as readily available as tofu but can be found in most good health stores. you can simply replace tempeh with Tofu
Total Time Needed: 25 Mins
Difficulty: Easy
Chia Seed Pudding
A super tasty breakfast that Dave & Steve both eat most mornings. Chia seeds are packed with fibre, protein and are a good source of omega 3’s. Topped with lots of fresh fruit this is a mighty way to start the day!!
Total Time Needed: 12 Mins
Difficulty: Easy
Tasty Vegan Pate
This is so good, pate was always one of Steve’s favourite foods, he hadn’t eaten it in over 20 years and this was just perfect so like the real thing – takes 20 mins to make, is much healthier than the traditional pate and is so tasty!
Total Time Needed: 20 Mins
Difficulty: Easy
Easy Balti Curry
Pumpkin and squash are in season here in Ireland, and with the cosy weather of Autumn beginning, this is an easy quick recipe for a delicious Balti curry with chickpeas or your favourite beans of choice. The name Balti comes from the little metal Balti dish these curries are served in but you can use a saucepan or wide bottomed frying pan.
Total Time Needed: 20 Mins
Difficulty: Easy
Sundried Tomato and Basil Pasta Alfredo Pasta
Alfredo is traditionally made with lots of butter and parmesan cheese but we wanted to create an easy delicious creamy vegan version of the famous italian pasta dish for when you are craving a creamy pasta. Total comfort food! We added some sundried tomatoes and basil to our creamy cashew sauce too, Enjoy!
Total Time Needed: 10 Mins
Difficulty: Easy
Jackfruit Ragu
Braised Jackfruit in rich tomato sauce with tagliatelle and a subtle fennel background note to give a juicy aniseed bite. This is a beautiful vegan version of the wild boar ragu that is quick to make and super tasty
Total Time Needed: 20 Mins
Difficulty: Easy
Easy Creamy Roasted Red Pepper Pasta
So easy and tasty – the addition of the roasted red peppers add a lovely sweetness and slight charred note that goes so well with the wholemeal pasta. This has it all creamy, pasta deliciousness! Add any cooked veg you like to bulk this out
Total Time Needed: 10 Mins
Difficulty: Easy
Easy Creamy Brocolli & Mushroom Pasta
This recipe is the perfect example of synergy where the sum of the parts are greater than apart. Looking at this recipe it seems very simple but the result is a super tasty creamy pasta dish that is a family favourite. It makes a perfect bowl of comforting goodness!
Total Time Needed: 15 Mins
Difficulty: Easy
Oil Free Mushroom Pasta
Easy to make, really simple and super tasty, this creamy, fried mushrooms pasta is well worth making! This recipe is oil free and from our Happy Shape Club which is our 12 week no calorie counting, no portion control course to help you to become happy with your shape. The method below is slightly different to the video, both methods work fab.
Total Time Needed: 15 Mins
Difficulty: Easy
South Indian Potato & Lentil Curry
This is super rich curry with a really well rounded flavour profile. We love it and we really hope you enjoy it!
Total Time Needed: 35 Mins
Difficulty: Easy
5 Minute Weightloss Dahl
This is a low calorie, super easy Dahl. It is one of our most popular recipes! Enjoy served with toasted pitta breads and some brown rice 🙂
Total Time Needed: 5 Mins
Difficulty: Easy
No Oil Carbonara
This a fabulous low fat dinner bursting with flavour. This make a wonderful weekly dinner for any pasta lover.
Total Time Needed: 15 Mins
Difficulty: Easy
Oil Free Thai Yellow Curry
Give this simple, easy Thai curry recipe a go. Being oil free it’s great for anyone trying to lose weight!
Total Time Needed: 15 Mins
Difficulty: Easy
Mexican Stuffed Sweet Potato Skins
Very tasty and satisfying dinner that will brighten up your evening and fill your kitchen with a sweet Mexican style smell! These are high in nutrition while being low in calories and super tasty. We have added a cashew cream to the written recipe which just adds another more indulgent quality which is not in the video but either way they are delicious!
Total Time Needed: 50 Mins
Difficulty: Easy
“It’s embarrassing to say: “I was the victim of abuse. I was the victim of domestic abuse.”
As a child her home meant violence, her security and safety was the streets – school did not understand her and wanted to punish her – she moved from one abusive relationship to the next one resulting in such physical damage it caused the death of her unborn child. Drugs and alcohol became her only companions, “I had burnt my life to the ground, I would ruin everything I touched because I wasn’t able to be myself, to be honest with myself.”
At the age of 25 something happened which changed her life…
Jen Healy is a qualified neuroscience life coach, Yin yoga teacher, and cacao facilitator.
Her difficult past has shaped her into the powerful, and inspiring woman she is today. With over 13 years of experience working frontline in addiction, homelessness and mental health, “I’ve had the privilege to work with some of the most complex cases as part of a multi-disciplinary team including GPs involuntary admissions team and the Resettlement team for the National Forensics Hospital (Central Mental hospital)”
Jen came down to the studio and brought a bar of “only female touched” cacao, “honing in on the feminine energies”. We sat in a circle, whispered our intentions as we sipped on the delicious warming drink – would you believe, this was our first cacao ceremony?! We might be enthusiastic vegan yogis but the thought of cacao ceremonies had even been too much for us.
We continued to sit and talk for nearly 2 hours during which Jen brought us through her challenging past, and the fundamental moments that has shaped her into being the woman she is today. Through all the depths of what she has been through has blossomed this wisdom, love, generosity, and the capacity to make others feel the emotions of what she and even others have gone through.
“She said: “Jen, victims don’t recover”, and I thought the neck of her! Who does she think she is?! I was fuming but I knew in my gut, this bitch is right… I felt like she had a shotgun of truth and I didn’t want to hear it… “The world owes me I have been wronged” – It was exactly what I needed.”
Jen has a charm and charisma that draws you in, she wears her vulnerability with pride allowing you to feel totally at ease and trust in her company. A powerful conversation that will bring tears to yours eyes, moments of laughter and leave you feeling warm.
Enjoy!
Lots of Love,
Dave & Steve x
To find out more about Jen and her work visit her site: https://jenhealy.ie/
Or check out her instagram: @yinyogajen
Pre-order our new book The Veg Box Now!
Produced by Sara Fawsitt and Sean Cahill
Here are 3 easy to make kale recipes and cabbage recipes to show the versatility and ease of cooking with kale and cabbage can be. We make a kale pesto pasta, an asian style charred teriyaki cabbage and delicious kale crips. These are all so tasty and easy to make.
Prep time : 10 mins | Cook time : 45 mins | Total time 55 mins Makes: 10 Servings | Difficulty: Medium
Kale is one of our favourite veg and is the no 1 food on the nutrient density aggregate index as its so packed full of nutrients. Both kale and cabbage are from the brassica family and can have a sulphur like note to them that can mask as bitterness. In these kale recipe and cabbage recipe we really focus on elevate these veg so that they taste fantastic and that everyone wants to eat more of these nutritious power houses!
The kale pesto is so easy to make, use wholemeal pasta as it will be higher in fibre and better for you and to make it lower in fat just substitute half the oil with water so that you use 75ml of water and 75ml of oil thus reducing the added oil by 50%. All our kids love this dish as its super tasty, simple and no one knows that they are eating kale! The Asian style charred cabbage dish is Steves favourite way to eat cabbage – its quick so tasty and really shows how delicious cabbage can be. Lastly the kale crisps might sounds a little far fetched but they work wonderfully and really make kale taste so good!
Dr Julie Smith is on a mission to make mental health education accessible to all! To help as many people as she can to thrive, by making top-quality mental health education readily available online, so even those who cannot access therapy can get off to the best start in their recovery journey.
Dr Julie is a clinical psychologist, online educator, blogger, and owner of a private practice in Hampshire, England. She is also the best-selling author of the book “Why Has Nobody Told Me This Before”.
Dr Julie’s short punchy social media post has caught the attention of many followers as she distills serious topics into bite-sized, motivational and visually entertaining snippets.
We really enjoyed speaking with Julie, her message is clear, she is not trying to reinvent the wheel with some amazing hack to mental health, it is in her ability to make important information relatable and tangible. We all want that pill to make us better but sometimes what we really need is staring right in front of us!
From dealing with and managing anxiety, to stress, and critical inner voices, to relationships and external judgements, we talk through many of the challenges we have in todays society and the tools and techniques that can help us navigate through them.
“Your attention is like a spotlight, all these different actors are coming on the stage. You hold the spotlight, you can choose which actor you want to shine it on and which ones you will let pass. Some thoughts will hang around on stage for longer than you wanted them to, but you don’t have to give them the spotlight”
Lots of Love,
Dave & Steve x
Read more about Dr Julie’s work and profile here: https://doctorjuliesmith.com/
Follow her on Instagram to hear her latest updates @drjulie
Pre-order our new book The Veg Box Now!
Produced by Sara Fawsitt and Sean Cahill
5 ingredients only, these chocolate chip cookies literally take you 5 mins prep time and the oven does the rest, top tip is to sprinkle some coarse sea salt on top for that beautiful sweet and salty note!
Prep time : 5 mins | Cook time : 12 mins | Total time 17 mins Makes: 8 Servings | Difficulty: Easy
These are a little Chocolate chip cookies are a little healthier than typical chocolate chip cookies as we use wholegrain rolled oats, coconut sugar to sweeten and then the main fat is from a wholefood source, peanut butter. if you want to make them gluten free just use gluten free oats and to make them nut free just use tahini in place of peanut butter. Top tip is to wait for them to cool and sprinkle some sea salt on top!
If you dont like chocolate you can replace the chocolate with raisins or dried fruit of choice.
Here are 2 easy to make beetroot recipes to show the versatility and ease of cooking with beet can be. We make a roasted beetroot hummus and a beet carpaccio
Prep time : 10 mins | Cook time : 25 mins | Total time 35 mins Makes: 10 Servings | Difficulty: Medium
Beetroot is the sweetest of all veg and has a wonderful earthy and sweet flavour to it. It is one of the few veg where you can eat both the leaves and the root. Due to its high sugar content it caramelises really well when roasted. Here we make 2 easy to make beetroot recipes. A roasted beetroot hummus or a pink hummus and also a beet carpaccio. If you dont have time to roast the beetroot you can use precooked vacum packed beetroot instead, the only trade off is that the colour with precooked beetroot is less bright.
In these. In these 2 recipes we want to show how quick and easy as well as tasty beetroot can be. The beet carpaccio is greater than the sum of its parts. Ideally you would use a mandoline to finely slice the beetroots, just be careful with your fingers. The creamy vinaigrette is so good and goes great used elsewhere for salads and ever on a some toast!
Is modern medicine and/or culture the cause of period pains, PCOS, and Endometriosis amongst other issues? Is there an answer to reducing menopause symptoms beyond using HRT that is incredibly effective?
This week we speak to Dr Nitu Bajekal, MD, a Senior Consultant Obstetrician and Gynaecologist in the UK with over 35 years of clinical experience in women’s health. Her special interests include Lifestyle Medicine, PCOS, Endometriosis, period problems, menopause, pre-cancer, complex vulval problems and medical education.
One of the first board-certified Lifestyle Medicine Physicians in the UK. Dr Bajekal has written the women’s health module for the first UK University based plant-based nutrition course. An avid vegan herself, Dr Bajekal is passionate about spreading health awareness, and providing reliable medical and lifestyle information for the general public, doctors, workplaces, and schools.
She is the co-author of Living PCOS Free along with her daughter and nutritionist, Rohini Bajekal, which is due for release on 28th April 2022 and available worldwide.
Dr Bajekal is a vehicle of knowledge, you will learn so much in this episode, from the history of period pains, and how to avoid and reduce menopause symptoms, to how to approach your health, where and when medicine is necessary and the importance of soya.
We felt like two school kids taking notes and listening to every word! We recommend you have your notepad and pen ready, if not for yourself, for your daughter, your sister, your mother, your colleague or your friends.
Lots of Love,
Dave & Steve x
Read more about Dr Bajekal’s work and profile here: https://nitubajekal.com
Follow her on Instagram to hear her latest updates @drnitubajekal
Pre-order our new book The Veg Box Now!
Produced by Sara Fawsitt and Sean Cahill
“The world is really bifurcating into two types of people; people who allow their time and attention to be controlled and manipulated by others and people who say NO I am in-distractible, I control my time and attention, I control my life.”
Mastering your internal triggers, leaning into the discomfort, turning distraction into traction, and becoming masters of your own time… are among some of the many topics we discuss in this week’s podcast with the genius that is Nir Eyal.
“The self-help industry has really done people a disservice by promoting happiness as the goal, it is a completely unrealistic and unnatural goal to be completely happy, if there was ever a group of homo sapiens who were happy all the time, that had everything they needed, our ancestors would have killed them, from an evolutionary basis this makes no sense. You want a species to always want more to strive, to create, to invent… the fact that we are unsatisfied is a good thing. High performers leverage that discomfort to propel them forward, low performers don’t know what to do with that discomfort and they escape it with distraction.”
Nir is the author of Hooked: How to Build Habit-Forming Products and Indistractable: How to Control Your Attention and Choose Your Life. Previously, he taught as a Lecturer in Marketing at the Stanford Graduate School of Business and Design School, and has sold two technology companies since 2003.
For most of his career, he worked in the video gaming and advertising industries where he learned and applied (and at times rejected) the techniques used to motivate and manipulate users. He writes to help companies create behaviours that benefit their users while educating people on how to build healthful habits in their own lives.
After listening to this episode we guarantee you will start blocking out your schedule with even time to procrastinate, reevaluating how you approach your workflow, how you handle meetings and even how deal with your domestic relationships.
So much wisdom in this episode we highly recommend you take notes!
Lots of Love,
Dave & Steve x
To find out more about Nir and his work check out: nirandfar.com
Pre-order our new book The Veg Box Now!
Produced by Sara Fawsitt and Sean Cahill
Dave and Steve eat this for breakfast pretty much every morning. Its a really wholesome breakfast that is packed with nutrition, great for your digestion, brain function and a powerful start to the day. We usually mix our chia pudding first and while it is thickening up, prepare our fruit toppings.
Prep time : 10 mins | Total time : 10mins | Serves 1 | Difficulty: Easy
Chia seed pudding is a super wholesome breakfast and really simple to make. Dave has been eating it for breakfast everyday for the last 4 years. It is packed with fibre, omega 3 essential fatty acids and also protein as well as lots of antioxidants. There is a process to making it, we always soak our chia seeds along with some ground flax seed, some cacao nibs, other seeds we might have and soak them in oat milk. The ratio is approximately 1 part chia seeds to 5 part plant milk, mix with a fork and leave to sit while you prep your fruit to top. We usually leave the chia pudding to sit for about 10 minutes and often have to add a little more milk till it reaches a pudding like texture that the fruit sits on top of it without sinking.
You can top your chia pudding with a huge assortment of toppings. We usually pile on the fresh fruit. If you have a sensitive gut then you are better focusing on berries such as strawberries, blueberries and raspberries, kiwis are also easy on sensitive guts as are oranges and grapes as they are all low in FODMAPS.
Here are 3 easy to make leek recipes that are easy to make and showcase how underestimated the humble leek can be. We make an beautiful turkish leek dish from our Brothers mother in law, a baked leek pastry with pesto and Charred leek open topped sandwich with Kimchi mayo
Prep time : 10 mins | Cook time : 35 mins | Total time 45 mins Makes: 10 Servings | Difficulty: Medium
Leek is such an under-appreciated vegetable. When most people think of leek they think of leek and potato soup or some stringy undercooked green vegetable. However underneath this misunderstanding is one of the most succulent and elegant vegetables. Its really versatile in that it bakes really well, steams wonderfully and chars and fries beautiful to release those caramelised notes. Steaming tends to really highlight how juicy and soft and melt in your mouth a leek can be. Roasting or baking if not too baked tends to showcase a slight crispy or caramelised exterior with a soft buttery sweet interior and frying then to be a lovely blend of both these.
Often in the UK and Ireland we just use the white of the leek and in northern Spain only the green of the leek is used as it is more nutritious. We recommend that you use all of the leek, the white part is softer and more delicate whereas the green leafier part is more fibrous and takes a little longer to break down but beneath that tough exterior lies sweet buttery leek magicness! In terms of digestion the green of the leek is low FODMAP which means its low in fermentable carbohydrate so its easier to digest for anyone struggling with IBS or bloating, in contrast the white part is high FODMAP and like most vegetables in the allium family can irritate people with sensitive digestion.
Leeks tend to be the perfect funnel for catching dirt as they grow so always give them a good wash of often sediment hides in the middle.
In these recipes we cook 3 dishes to showcase the adaptability and elegance of one of our favourite vegetables.
On average we breathe 25,000 times a day, and yet many of us are doing it completely wrong according to author and journalist, James Nestor.
“The majority of the human population have respiratory problems, chronic sinusitis, sleep apnea, snoring, asthma… we have completely lost touch with our basic bodily function. We can still live by breathing poorly but that doesn’t mean that we are going to be healthy.”
James has spent the last several years researching and writing the best seller Breath, a novel which explores the million-year-long history of how the human species has lost the ability to breathe properly resulting in so many maladies. He traveled the world in an attempt to figure out what went wrong and how to fix it, turning the conventional wisdom of what we thought we knew about our most basic biological function on its head.
James even volunteered as one of two to have a 20-day test conducted on him, taping his nose for the first 10 days only breathing through his mouth, and only breathing through his nose for the last 10 days. What he and the test discovered was astonishing!
Needless to say ever since we recorded this episode we have been consciously breathing! Drawing awareness to how our breath changes from when we walk, and run, to when we sit, to when we are on our laptops. We have been amazed at what we have found out.
A fascinating conversation that will transform the way you breathe!
Lots of Love,
Dave & Steve x
To find out more about James and his work visit his website: mrjamesnestor.com
Pre-order our new book The Veg Box Now!
Produced by Sara Fawsitt and Sean Cahill
A super easy and tasty mushroom ragu with walnuts quite like a spaghetti bolognese, the walnuts and mushroom add a lovely bite, best served with wholemeal spaghetti for a higher fibre healthier meal
Prep time : 5 mins | Cook time : 15 mins | Total time : 20mins | Makes: 3 Servings | Difficulty: Medium
A Ragu is normally a meat based sauce served with pasta, here we make our own “meat” for this mushrooms ragu by finely chopping mushrooms and walnuts and adding some tamari/ soy sauce to give a lovely umami flavour. The walnuts and mushrooms add a lovely bite and texture as well as a lovely “meaty” feel to this traditional dish. If you can use wholemeal pasta such as spaghetti or penne or fusilli as it is higher in fibre which will function as a prebiotic feeding the bacteria in your microbiome and hence helping you to have a more resilient immune system. This dish is easy to make and make a great family or sharing meal. If you do want to make this dish gluten free just use brown rice pasta and ensure to use a wheat free tamari or soy sauce. Bread and pasta go so well together so we like to serve this with some sourdough from our bakery.
Here is a brilliant way to make your own best probiotics for gut health at home by fermenting some fruit and veg to preserve them but also develop lots of beneficial bacteria
Prep time : 10 mins | Ferment time: 3-10 days |
| Makes: 20 Servings | Difficulty: Medium
Probiotics are living microorganisms that are good for you, especially your digestive system. Here we make our own best probiotics for gut health, by using a method known as lactic acid fermentation or lacto fermentation to naturally ferment vegetables. The beauty of this method is that it’s so easy to apply and it works with virtually all vegetables and fruit. This fermentation process traditionally was used to preserve veg throughout the year but through the fermentation process it also develops more bacteria which are great probiotics and also prebiotics due to the high fibre content in the veg themselves.
We use a 2% salt solution method which makes it super easy to adapt to whatever volume of veg or even fruit you are fermenting. This basic method is applied when fermenting any fruit or veg. You can add some flavour agents such as garlic, ginger, turmeric, chilli and herbs or spices to give each ferment more personality.
The 2 secret ingredients to dictate the speed and the acidity of the ferment are TIME and TEMPERATURE. As a rule of thumb the longer you ferment anything the more acidic it will become and the more broken down the fruit or veg will become. The warmer the room the quicker the fermentation process. As in when fermenting in a cold room it will take much longer for them to become acidic than when compared to a warm room.
The basic method as mentioned which works for virtually all fruit and veg is to prepare your fruit and veg into which ever size you want it to be, as in grate your carrots or finely slice the cabbage etc. Remember the smaller you slice your veg and fruit the quicker it will ferment. Weigh your veg and then multiply this weight by 2% to find out the weight of salt that is required. The simply add the prepared veg to the jar you are going to use for fermentation, add the salt and cover with water so that the veg is submerged under water. Close the lid lightly so that it stops bacteria entering but that there is enough room for gases to escape. Leave to ferment for a week and taste it each day until it reaches your desired level of acidity and the veg is soft enough. Then store in the fridge to slow down the fermentation process and enjoy!
FAQ – frequently asked questions
Yes you can, it results in a salty acidic slightly sweet fruit, if the fruit is soft generally it will go to mush so try to choose firm fruits such as plum or apples work well.
Yes it does as otherwise there is a risk that mould will form. Often a weight or stopped is used to keep the veg down underneath the water, you can use a clean stone to do this.
Generally the mould only develops in the part that is above the water level, just remove this and discard and all under the water should be fine, but always check.
As mentioned above time and temperature dictate the amount of time required. The warmer the room the quicker the fermentation and the longer you leave it to ferment the more acidic and broken down the veg or fruit will be. Just taste a little to get an idea if it is ready and over time you will leave what is the best time frame to reach your desired results.
You can indeed, when a veg is over fermented it will lose its colour and break down in mush and be super acidic.
Once you are happy that there are fermented enough just put in a sealed jar and store in the fridge, they will continue to ferment but much slower.