Klooftique - A design marvel

If you have ever found yourself meandering down Kloof street in Cape Town, you have probably noticed one of the most elegant showrooms around. I first stumbled past this gem 12 years ago and have found myself, nose pressed against the store front window longingly admiring the exquisite furniture on many occasions over the years. Sometimes I have even managed to drag my partner inside to oooh and ahhhh over all the stylish decor hoping that I might luck out and score a luxurious throw or lamp.

Finally, the time had come for me to order one of their immaculate couches as the centrepiece to my home.

If you haven't yet realised, I'm talking about the amazing Klooftique. It is a design marvel and a place where you can have custom furniture made that will last you a lifetime.

Klooftique was founded in 1973 and has been a successful furniture design company ever since. With its roots in antique Cape Dutch furniture and a love of restoration of these pieces, it seems fitting that the very building that homes Klooftique itself is over 100 years old and forms part of one of Cape Town's heritage buildings.

I think what I love the most about this showroom floor (aside from the gorgeous furniture) is that when you walk in... it feels like home. With a fireplace going in winter, Klooftique invites you in, beckons you to take a seat on a couch or occasional chair and truly gain a feel for how beautiful their pieces are.

The team at Klooftique are highly knowledgeable and no matter the request, are there to guide you with your options from design, fabric, to sizing. Something that is glaringly absent from all the cookie-cutter furniture stores.

Whether you need custom-made scatter cushions, a bespoke coffee, console or occasional table, or a couch... anything is possible. There is something to be said for enduring craftsmanship at a time where overwhelming demand for instant gratification is satisfied by a plethora of cheap imitations.

After discussing my needs with the team, and consulting with them on my available lounge floor space, I decided to go for the NuYork couch with a couple of custom tweaks to make sure it's the perfect fit for my home.

I decided to go for Zambezi leather as I have two very cheeky dogs and I know that this choice of material will last me a lifetime. You can choose from a variety of fabrics if that is to your taste and know that no matter the selection you will be guided by the team to make sure you are investing in a piece that will not only fit your home perfectly and will probably outlast some of your lesser-known extended relatives.

I love supporting local businesses and buying local. Klooftique has been in the business for so long and that longevity means that it's a company you can trust. Sure, you're buying furniture, but you're also buying 48 years experience and expertise with every purchase. Something that I feel in today's day and age is important. To know that I am engaging with a company that has had clientele close to 40 years is just incredible.

Not only is the service and quality a five-star experience but Klooftique offers shipping across South Africa and Internationally. This means no matter where you are in the world you can have this incredible handmade furniture in your space.

If you want to get the inside scoop of this incredible company, then come and find me on Instagram and watch my IGTV with Marianna the owner of this amazing business.

Now all that's left to do is decorate my space and make sure it all compliments my perfect couch. Already I'm dreaming up complimentary items of furniture that will continue to elevate the space and I know that I will forever be knocking on Klooftique's doors to help me realise whatever design dream that needs fulfilling.

The entire experience from start to finish was utterly seamless and an absolute pleasure.

-Melissa

Dark chocolate oat cookies

Stress can result in inflammation in the body and if you are leading a stressful life then all of that chaos can harm the progress you are making with your healthier choices in the food department. Your health and wellbeing will improve when you manage stress better. Your stress can impact period health, weight gain, and your general mood. Living a stress-free life in today’s world is nearly impossible, but managing it with practical tools can assist the body in healing the adrenal glands and finding balanced weight and hormones. If you lead a very stressful life then a B complex vitamin and deep belly breathing are a great starting point. Perhaps it's time for a trip to the spa or taking up yoga?

Makes: ± 15 cookies

Preparation time: 15 minutes

Cooking time: 25 minutes 

This is a great recipe to prepare on a quiet Sunday so that your breakfasts during the week can be quick and stress-free. You will also have a healthy snack whenever you need one. They are high in fiber and if you would like ca be made without the chocolate if you prefer something less sweet. 

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Ingredients:

 ½ cup raw almonds, roughly chopped

½ cup coconut flakes 

1 cup rolled oats

½ teaspoon ground cinnamon

½ teaspoon psyllium husk

½ teaspoon sea salt

3 tablespoons maple syrup

½ cup mashed banana

¼ cup almond milk, slightly warmed

2 tablespoons coconut oil

1 teaspoon vanilla paste

2 teaspoons fresh lemon juice

½ cup chopped dark chocolate

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Instructions:

Preheat the oven to 170 °C. Line a baking tray with baking paper.

Spread the almonds over a roasting tray and roast for 3 minutes. Remove from the tray and place in a large mixing bowl. Add the coconut flakes to the same roasting tray and roast for 4 minutes until they start to brown. Add the coconut flakes to the mixing bowl.

Add the oats, cinnamon, psyllium husk, and salt to the bowl and stir until well mixed.

In a separate bowl, mix together the maple syrup, banana, almond milk, coconut oil, vanilla paste, and lemon juice.

Add the wet mixture to the dry mixture and mix until well combined. Fold in the dark chocolate chunks.

Using a tablespoon, scoop out the cookie dough and arrange in rows on the prepared baking tray. Flatten and neaten the cookies using the back of the spoon so that they are even and that all the bits of coconut are tucked in. This will prevent the edges from burning while baking.

Gently press on the cookies using the back of a fork, being careful not to make them too thin. The cookies should be about 5 cm in diameter.

Pop them in the oven and bake for 23–25 minutes. Keep an eye on them and check at 20 minutes. You want the middle cooked and the edges brown. 

Once ready, remove the cookies from the oven and set them aside to cool completely.

-Melissa

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Mindful eating with a yummy fish red curry

As many of you may know this month is heart awareness month. It is not often that we take time to stop and think about the health of our hearts. I think we often take it for granted that it never skips a beat and does so without us even checking in to regulate it. Our body is a miracle.

That's certainly something to think about and appreciate the next time you find yourself giving your body criticism about its shape and size. Not only does the way we eat directly impact our health, but it impacts our planet.

Exercising an educated choice as a consumer allows you to prioritize and equally choose both your health and the health of the planet at the same time.

The reality is, these two aspects are oftentimes overlooked as being separate, but they are inexorably linked.

A healthy, sustainable planet means food security, water, biodiversity, environmental stasis, and abundance.

If every person made a small change to their protein choices, we could be looking at a very different picture in the years to come.

From global warming to food security and personal health.

When the Marine Stewardship Council contacted me to share with you the importance of not only looking after our hearts but our precious earth and doing so through a balanced healthy diet that includes sustainable seafood, I knew that this was something that I wanted to share with you.

From a health perspective, fish is the obvious choice. High in Omega 3's, vitamin D, and iodine it reduces the risks of high blood pressure, heart disease, stroke, type 2 diabetes, Alzheimer's disease, rheumatoid arthritis, to name a few. The list seems endless.

From an environmental perspective; sustainably sourced fish has the lowest carbon footprint of all the proteins and the benefits of MSC seafood ensure well-managed fisheries with minimal impact on the bigger ecosystem, ensuring the supply is met on healthy fish stocks within sustainable limits. This ensures the survival of our oceans for future generations AND supports livelihoods that depend on our oceans.

Mass Feedlots and the volume of deforestation to meet consumer demand for the land-based animal proteins of beef, pork, chicken contribute to many of the fundamental problems we face today as a species.

These events are not mutually exclusive; you cannot look at the problem of wholesale, unsustainable farming practices without acknowledging the other, which is our insatiable appetite for red meat at the expense of the planet.

I decided to write up a delicious recipe that puts fish at center stage, exactly where it should be.

This fish curry recipe takes a traditionally vegetarian dish and elevates it to a weekly dinner staple. After tasting it, I'm sure your entire household will agree to it making a regular appearance.

By voting with your wallet as a consumer you can affect change on so many levels. It is our responsibility to buy better and MSC has made it so easy for us to do. There is something for everyone when it comes to the MSC blue label. From pickled herring to luxury caviar you can find something to fit the event and your budget.

Did you know that the way to identify the sustainable fish at your local grocer is to look for the MSC blue label?

The MSC program is a collective effort that could not exist without the many fishermen around the world who work to safeguard stocks, ecosystems, and their livelihoods.

Fishing is more than just a job, it forms the backbone of many communities.

To be MSC certified, fisheries are independently assessed by scientists and marine experts to ensure they meet their standard for environmentally sustainable fishing. Annual audits ensure that they maintain these standards.

So next time you are in the supermarket choosing what to have for dinner. Take three deep breaths, pull yourself present, and make the mindful choice of MSC blue label fish.

Your heart (and the planet) will thank you.

Find out more by clicking here on sustainable fishing with MSC.

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Fish Red Curry

Ingredients:

• 170 grams fine egg noodles

• 1 tablespoon olive oil

• 1/3 cup peanut oil

• 500 grams white fish such as hake or cod, cubed

• 2 garlic cloves, minced

• 6 spring onions, finely sliced

• 80 grams of Thai red curry paste

• 2 tablespoons soya sauce

• 1 tablespoon fish sauce

• 2 teaspoons chilli flakes (or less if you don’t like heat)

• juice of 1 lime

• 2 tablespoons honey

• 400 ml of coconut milk

• 1 punnet sugar snaps

• 1 generous handle coriander

• 1 small pineapple, peeled and sliced into pieces

• 1/2 cup roasted peanuts

• bean sprouts and lime for serving

Instructions:

Cook the noodles in salted water as per packet instruction and set aside. Add a glug of olive oil so your noodles don’t stick when it comes time to serve.

Meanwhile, in a medium frying pan over medium heat add a drizzle of peanut oil. Add the fish and sear on each side until just cooked through. Roughly 3-4 minutes. If your pan isn’t big enough do this in two batches. Once ready remove from the pan and set aside on a plate.

In the same frying pan over medium heat add another dash of peanut oil. Add the spring onions and saute for three minutes. Add the curry paste and saute for an additional two minutes releasing the flavours. Add the soya sauce, fish sauce, chilli flakes, lime juice, honey, and cook for an additional two minutes stirring often and releasing the fragrant flavours. Add the coconut milk and stir in with the rest of the ingredients. Allow the sauce to simmer for 5-10 minutes on reduced heat. This will allow the flavours to develop.

Once the sauce is ready add the sugar snaps and fish to the sauce. Cook until the fish has warmed through and the sauce has thickened. Roughly five to ten minutes. Once ready remove from the heat and stir in the coriander.

To serve add the noodles to your bowls and pour over the curry. Top off with coriander, pineapple, and peanuts for that extra crunch!

-Melissa

Bowls of Bali and the spaces in between, practical tools to aid emotional wellbeing

I have come to realize that I have an obsession with bowls. This might seem fairly obvious because I created an entire cookbook around bowls but… even long after the release of WHOLE - bowl food for balance; guess what? the obsession continues. Maybe it's the comfort that they offer. Maybe the ease of eating. Or perhaps its the fact that the beauty of a bowl is the empty space between its walls and what that space can hold. I wanted to share some of these magnificent bowls from Bali a few of the thoughts that followed capturing them.

These bowls made me think deeper about the body and space in between. The spaces in our bodies and in our lives. How do we fill them? How do we celebrate them? Do we stop to admire how glorious our bodies really are?
With the constant diet culture surrounding us, pushing us to be thinner because well, thinner is celebrated more than overall health and wellbeing. How do we find a moment of stillness to recalibrate what it is that we want? How do we drown out the noise? The noise these days is even bigger than just weight. It's a mental health battlefield for so many on a daily basis. It's not always easy, especially if you are in the woods and can't see beyond your own nose. I've been there. In the dark space where nothing seems to make sense, you aren't sure what you should eat or even how to move your body. You've heard so many thoughts and opinions that now rather than breathing you are riddled with anxiety. Who do you listen to? Who do you trust?

Stop. Take a deep breath. Tune into your intuition.

Your body is a magnificent creation of biological engineering. The universe’s magnum opus. It allows you to get up in the morning and show up for your day. It can chase your children in the garden or hold your lover in its arms. It's something to be celebrated. It can heal itself without you thinking about it. Those are the moments or spaces in between your life that happen because of your body. How often do you scan your body and send it messages of love?

So how do I get myself out of the woods? I thought I would share some practical tools for those bad days where emotionally and physically you just aren't in a good space. I hope it offers light into those dark sticky moments when you wake up and think, how am I going to get through today? Or perhaps that moment when you look in the mirror and your inner-bully pops up telling you your thighs should be smaller. These are the tools that I use for my spaces in between.

When you wake up, before you get out of bed, close your eyes and scan your body. Start at your toes and work your way to your head. Breath. Feel into your body and check in with any sensations you might be having. Are you stiff or perhaps tired? Do you feel energized and well-rested?

After your body scan name three things that you are grateful for today. Is it your beating heart, a roof over your head? Perhaps it is something as simple as the ability to smile. An attitude of gratitude can go a long way. Repeat this daily as often and as much as you can! At first, it might seem difficult but don't worry - it gets easier.

Move your body in a loving way. Moving your body is always a good idea as long as you meet your body where it is at. If all that you can do is a 20-minute walk then you have done well! Walking three to four times a week is wonderful and something to be proud of. Before you know it, endorphins will come and you will feel emotionally lighter. I recommend walking outside, somewhere you can take in nature and feel the sunshine on your skin.

Don't believe everything you think. Remember you are not your thoughts. You are a conscious being having thoughts. Not everything you think is true and certainly not to be believed without question. Attaching to the story can cause a lot of pain. Everyone has a bully in their heads. A bully that sets us up with limiting beliefs and tells us all about our shortcomings. Over and over again.

Meet your bully with humour or strength. It takes practice and it isn't always easy but realising that the proverbial “bully” gains ground through unchallenged toxic thoughts about yourself and that you can and do have the power to change those thoughts can be incredibly motivating to clean up your headspace.

Ground yourself in routine. Whether it is morning routine, evening or your weekly schedule. Finding a routine that works for you will not only ground you but set you up for success. What morning routine do you have? Do you just rush out of bed and spend the rest of the day rushing to crash at night? Do you meditate for five minutes each morning setting your intentions for the day?

Be gentle on yourself. You are doing the best you can with what you have. Fill the spaces in between with people that make you feel good, moments that nourish you and healthy whole real food. Preferably in a bowl!

-Melissa

Top tips for healing Pcos - my journey

When I was 17 I was diagnosed with PCOS. Polycystic ovarian syndrome. I had never had a regular menstrual cycle and was plagued by the anxiety of not knowing when that time of the month would arrive. 

With this as my biggest concern, my mother took me to my first gynea visit. They did blood tests and confirmed that I had PCOS. The solution? To go onto oral contraception that would regulate my hormones and let me know when my period was going to arrive. 

PCOS is a disease that is confirmed with blood result and visiting an endocrinologist. It is when the ovary doesn’t ovulate correctly due to a lack of progesterone and elevated oestrogen. The side effects include acne, male pattern hair growth - yes hair on your chin, weight gain, insulin resistance and early heart disease to name a few. 

At the age of 17 getting this as a diagnosis left me in shock. It was then topped off with the fact that I would not be able to naturally conceive a child. Not that I wanted children at that age but I wanted a choice! 

Scared and confused at my bodies betrayal I accepted my fate of a lifetime of oral contraception. The only problem was that my intuition hated the idea. At a tender age, I hushed my inner voice and did what the doctor said. Surely doctors know best? 

I spent the next 12 years of my life dealing with whatever came up with another pill that was the so-called solution to what I was experiencing. I was put into roacutane for my skin and Glucophage for my insulin. I took the pills as I was told. Why? Because having diabetes and acne is scary.  I lost trust in my bodies ability to function.

I did laser for my hair growth (and still do) and attempted every fad diet under the sun to move my stubborn weight. It was this constant dance between binge eating and starving myself of all carbs under the sun. I ate sugar and didn’t give the connection between food and body much thought. 

Some of it worked and mostly none of it worked. I felt confused and angry at my body. Why couldn’t it just work like everyone else’s? Why did I have to take a pill every day like I was broken? 

Fast forward to the present. My career moved into food and my life in the direction of becoming a certified holistic health coach. As the universe would have it I started to do research on my internal health (especially when I wrote WHOLE - bowl food for balance) and started realising that there is another way. I discovered The Women Code by Alisa Vitti along with mindful eating and balance. The book is centred around female reproductive organs and endocrine health. All of a sudden the pieces of the puzzle started to come together. 

The penny dropped. If I focused on getting healthy; If I focused on balancing my blood sugar, making sure my liver was healthy and not overloaded if I healed my gut and made sure my digestion was good then all the inflammation in my system would go down. And if I supported my body from the outside with chemical-free friendly products then my endocrine system wouldn’t be inflamed. And if it wasn’t inflamed I could go into remission with PCOS. What? Yes, you read it correctly. Remission. This means no heart disease, weight trouble, acne and vanished periods. And for those out there trying to fall pregnant - the possibility of conceiving a beautiful miracle - naturally without any drugs!

I had to do it, and so I did.

I changed my diet. I changed my lifestyle and I changed my outlook. Every little bit of change not only made me feel better but helped me toward my goal. My goal of balanced hormones, clear skin and regular periods. 

I can proudly say that I have just finished my 11th natural menstrual cycle where I can feel my body and it feels amazing. I’m not saying birth control is bad. It has its place and is a women’s right whether she chooses it or not. However, for me, it never felt right. My intuition warned me that there was another way and there is. My body has the ability to heal itself. The question is how far are you willing to go to heal?

So what did I change? What did I do? What would I recommend? 

These are the questions I get the most. So I thought I would share the top points here.
It was a dedicated long journey that’s taken almost a year to feel normal. To break past my acne and irregular cycles. I am not a doctor; I am simply sharing my story in the hope that it will make you question yours. The one thing I can tell you is that it has been the single biggest act of self-love. To take my life, my health and my period back. You don’t have to get all the below perfect by tomorrow. It’s a journey. Healthy eating and living takes practice. It’s like a muscle. The more you use it the stronger it gets. Be patient and kind to yourself. You aren’t going to get it all right and just come off the pill and be cured. I also did what I did in the knowledge of my Gynea. Who fully supported it under supervision. 

Top Tips to heal Pcos

Cleaning up my diet.

Whether you like it or not changing your health means changing your diet. By changing it - I mean taking it seriously and under your control and making sure that everything that you eat is aiding you.
You can choose to view it as a negative diet or you can choose to look at it as medicine that is healing you from the inside out. I chose the latter and it made the journey so much easier. The journey is about taking the time to listen to your body and find out what works for you. Each of us is bio individually unique and what works for one person might not work for the next. I will share below what I cut out and what I focused on eating. These are the foods that helped my healing journey.

Cutting out:

Coffee - yes you read correctly. So many people seem utterly shocked when I share this fact.
Even a cup of coffee in the morning. Coffee fires the adrenal glands and can cause your cortisol to elevate. This is an inflammatory hormone that can wreak havoc on your internal system. With busy stressful lives, most of us reach for coffee in the morning. This just aids the cycle and causes us to be tired again later on. I decided to address the cause of my tiredness and stress rather than reaching for coffee giving my adrenal glands space to heal and rest. This needs to be a top priority in the healing journey. Resting the adrenal glands and nourishing them.

Gluten, white/processed bread - the only gluten I incorporated was the occasional slice of artisanal sourdough bread in the morning with smashed avocado because it worked for me. For others it might not.. Processed food is unhealthy and filled with chemicals. Gluten can cause stomach pains and bloat. How does it sit with your body? If you want to heal, cut it out for a month and see how you feel. It made a huge difference to my body and to my blood sugar/insulin levels. Insulin can spike if you eat white processed bread and spiked insulin contributes to PCOS.

Soy + Corn - Soy can interfere with your hormone levels and corn can spike your insulin.

Sugar - we all know the awful truth about sugar. Sugar causes inflammation in the system contributing to PCOS. It will worsen your symptoms in every way possible and can cause bloat and an array of negative symptoms. Pay attention to hidden sugars and always read your labels and check the ingredients. Sugar, dextrose and fructose are just some of the ways they hide sugar in store-bought food. If you have to read the label you probably shouldn’t eat it. An apple doesn’t come with a health claim or label.

Alcohol - yes that includes the glass of wine when you get home. Remember that this doesn’t mean forever and it is also not about perfection. If you happen to have one glass of wine release the guilt and move on. Focus on healing. Once your body has healed it is more primed to handle alcohol from a position of health. Now that I have healed I focus on never more than two drinks and I stay away from sugary sodas and mixes.

High sugar fruits such as mango and banana. I steamed sweet potato and zucchini for my smoothies and then froze the pieces. They made my smoothies thick and creamy without the use of banana etc.

Added sugars (yes, even honey)

Meat not sourced from quality suppliers. I also cut red meat for the better part.
If I eat a lot of red meat I feel sluggish and heavy. Lean meat can be included in a PCOS friendly diet. It is up to your body. Just make sure you are buying top quality meat and not mass produced store bought meat. Ethical and free range is the only way. Eating meat is a personal journey and each individual is unique.

Egg - this comes down to your bio-individuality. Some people report feeling foggy after eggs. As for me? I have about 1-2 free-range eggs a week and it worked perfectly for my body.

Dairy - Yes that means cheese. Again I was very strict in the beginning of the journey and now I follow a 90/10% rule. Dairy has added hormones and mass produced dairy is not good for you. The chemicals and hormones are endocrine disruptors and aren’t good for you. Cut it out and see how you feel. personally, I have never felt better and don’t miss dairy in my diet.

Foods to include and focus on:

Dark leafy greens - as many and as much as possible. I find that dark leafy greens really supported good gut health and regular bowel movements. This is important as excess oestrogen is expelled via elimination.
If your stomach does not work with ease every morning after you wake without coffee then look at incorporating a hand full of greens into every meal. I blend kale in my smoothies and add baby spinach to almost everything. raw and cooked! Pay attention to if raw works for you or causes bloat. If it does then try steaming or sautéing your greens.

Healthy carbs - carbs are not the devil (contrary to popular belief)
Your body needs complex carbohydrates to function properly and your brain needs complex carbs to concentrate. Focus on including sweet potato, butternut, carrots etc. These are real whole foods and when included in a diet (in moderation) can aid healing.

Healthy fats - coconut oil, avocado oil, almond butter and nut butter, avocado, and whole raw nuts.
These are some of the ways I add healthy fats into my diet. Adding healthy fats also aids my digestive system when combined with fibre and hydration.

Herbal teas - I fell in love with herbal teas when I stopped drinking coffee and if I’m honest herbals teas were more my flavour than coffee anyway. I have dandelion, mint, green, chamomile and cinnamon tea to name a few. Each tea can offer a different aspect of healing to your body - so get to know your teas and experiment on what works for you. Make it fun because it really can be!

Adaptogens - adaptogens are herbs and I have used several on my healing journey. I suggest when incorporating herbs/supplements into your daily routine; that you take one at a time and see how you feel or if you have the means visit your local homeopath. Each brand and person is different so it can take experimenting to figure out what works for you. Here are some that worked for me - Reishi, Ashwagandha, Chinese chaste berry and sceletium. I take them daily along with a probiotic and warm lemon water with apple cider vinegar everyday.

Focusing on balanced meals - this means that I focus on eating a balance between a lean or plant-based protein, a complex carb, dark leafy greens/veggies and healthy fats. I also focus on drinking at least 2 litres of fresh plain water a day.

I focus on how I feel after I eat something. Does it cause me to have a headache? Feel sluggish? Or perhaps cause me to bloat? If it does then I stop eating it for a few weeks - see how I feel, then try eating it again. If the feeling persists then I remove it from my diet or seldom indulge in it.

I downloaded the floliving app on my phone, you can download it by clicking here. This app was created by Alisa Vitti - Author of the woman code. The app helps me track and anticipate my hormonal needs in what is called cycle syncing. Cycle syncing is where I eat, exercise, work and play according to where I am at hormonally. Woman have been tracking their cycles for years and it isn’t as crazy as it might sound. I basically sync my life around my menstrual cycle. If you don’t have one then try syncing around the cycles of the moon. Many of us actually get our period around the full or new moon. As the ocean has its ebb and flows so do we. This has taken time and is a continual work in progress. If you want to know more I highly suggest reading The Woman Code or clicking here to visit FloLiving.

At the end of the day, your diet is completely in your hands. I personally don't eat a lot of fruit and when I do I focus on berries and low GI fruits in a smoothie in the morning. This journey is about getting to know your body and what works for you. There is also no quick fix solution. This is a commitment to yourself and your healing. Healthy eating isn’t about perfection - I have days where I do eat sugary foods and don’t eat clean, however, I focus on a 90/10 rule. 90% of the time I eat clean the other 10% is where life happens such as a birthday or I chose to indulge! The chances of you falling in love with the way you eat are high because you will feel better - why not give it a try and see? It's worth the healing.

Stress management:

Stress is something that we all have. The truth is that it really isn’t good for your health. It causes our adrenal glands to release cortisol. Cortisol is the nasty hormone that makes you gain weight around your middle or have that second surge of energy at 11 pm at night. The problem is that dropping the kids, waking up early for that run, getting that deadline in on time or the anxiety around your weight are probably causing you to be in a stressed state without you even knowing it. As I mentioned before coffee and alcohol don't help.
Here are some of my top tips for managing stress. I would love to hear yours in the comments below. Reducing internal and external stress can help support you to get your menstrual cycle back. Some times it's not about doing more but doing less.

Go for a long walk 3 times a week. Walking for an hour a day minimum three times a week was a game changer for me. I have a blog post here about how moving my body changed my life. If your body is stressed it will respond better to gentle exercise. Moving your body can help move excess oestrogen.

Managing your stress is critical to healthy living. It could be the thing that is stopping you from losing weight, having your menstrual cycle or affecting your sleep.

Movement - this is what my weeks look like. Again I don't always get it right and what works for my body might not work for yours. Mix it up and experiment. Exercise is something you should love doing not dread.

Mix it up with HIIT. The high intensity gets your heart rate up, your body sweating (detox) and helps a loaded liver get rid of excess oestrogen. Excess oestrogen can cause acne, period pain, endometriosis and of course PCOS. Listen to your body - if you are exhausted rather mix it up with a hike, yoga or a lighter workout. Moving your body is critical if you want to have a healthy life, let alone healthy hormones. So get up and move - even if it is just a walk.

Yoga 3-4 x per week
Walking 3-4 x per week (preferably in nature)
HIIT training 1-2 x per week
Consistency is key! Focus on trying to move your body as much and as often as possible! I rest during my period and toward the end of my period, I do Pilates or my walks. I even mix it up with Yin yoga. A much more feminine connected yoga than a power flow class.

Listen to your intuition. If you feel what you are doing is not working for you then try something else. Never push yourself into pain.

Self-care:

I would love to say that I did the beautiful self-care baths that you are seeing all over the internet but the reality is that Cape Town is in a drought. If you are able to then I do suggest doing this (Unless you’re in the Western Cape). Draw yourself a beautiful bath instead of going out with friends. Take some you time. You deserve it! Read a book and focus on relaxing.

Journalling - try journalling 3 x per week. This will help you process how you are feeling and is a wonderful way to look back on your healing journey. This isn’t to shame you if you don’t get it right but rather an amazing tool to use to reflect. Use it for exactly that.

Connecting to nature. This might sound crazy but the truth is that nature heals. Studies are now showing that you can reduce inflammation just by walking outside on the grass barefoot for 20 minutes a day. When last did you hug a tree or feel the sand/grass between your toes? Go outside and get grounded!

Meditation and breath work. This is a very special tool that I use. It allows me space to breathe into my thoughts and sit with things and gain a clearer perspective. Headspace is a wonderful app if you are new to meditation or I use the Calm app.

Treat yo’self. When last did you take yourself for a massage or a facial? If you have the means then why not take yourself on a date? Or even better just give yourself a pedicure at home. Take the time for yourself and honour the date. Don't let yourself off the hook just because something better comes along. You wouldn’t be flaky and cancel on a friend last minute so don’t do it to yourself!

Acupuncture - this is a wonderful tool that can be used to get your menstrual cycle back. It also calms me and helped me deal with deeper emotional issues that came to the surface. With a holistic approach, I was open to the fact that my emotional state could manifest in the physical. What is going on for you emotionally?

Less technology. I don't always get it right but I do my utmost to make sure I am on my phone less. Technology allows for stress to creep in. Constantly checking emails or comparing yourself on Instagram can add to stress and minimising your interaction with technology will free up time. Why not phone a friend or journal and catch up with your emotional internal landscape.

Getting enough sleep. Yup, I said it. 8 hours of sleep a night is critical to the recovery from PCOS and aiding the body heal. The hours before 12 are also the best hours for this. Getting to bed at the same time every night and including a healthy sleep hygiene practice is a game changer. I include flossing, brushing my teeth, washing my face and using my skin care products as part of my sleep hygiene. I have even included dry brushing into my regime which aids blood flow and lymph drainage. It prepares me for bed and lets my body know its time to rest. Lying on your phone in bed doesn’t aid the brain to switch off and prevents you from falling asleep. It can wait until morning - put the phone down!

Watering my plants. If you guys follow me on social media you might know that I have a plant obsession. Spending time with my plants is an act of self-love and care. Maybe buying yourself a house plant will do the same for you?

My thoughts on birth control:

At the end of the day, each and every woman has the right to decide what and how she would like to give her body. If birth control is your choice then you have the right. Be it for your skin or as contraception. My goal is to share the information so you can make an informed decision and not put a plaster solution over a deeper problem.

If you would like to explore other birth control methods why not open the discussion with your partner? Condoms are an option and perhaps something that suits you better? That is your right to choose.

Hormonal acne:

I had several symptoms coming off the pill. The biggest and most prominent was hormonal acne. It was so difficult to not just go back on the pill when it hit. It peaked about 3 months after I had come off the pill and it got to the point where I did cave and went onto a course of roaccutane. And I owe it to you guys to share this. The path of my skin wasn’t smooth sailing. I was put on a low dosage for a month and then decided it was time to be brave and move off it completely. I wanted the dependance to stop. I don’t think that anyone can judge someone else’s journey. I chose to do it because I didn’t want to have scarring which would have been inevitable. I know that roaccutane is a liver loading drug and that good skin health starts in the liver. So it is ironic that I took it and if you can avoid it please do. However, it did help me and since coming off all mediation my skin has been much better because I have done the constant work that it takes to clear it. I still get breakouts around my menstrual cycle but now I feel the rhythm of my body rather than panicking and wanting the drug to correct it. I trust my body more and correct from the inside out. It is a difficult long road but I can see a difference almost a year later. It also makes a huge difference in the quality of skin products that you use. Did you know that what you put on your skin is absorbed within 3 minutes into the blood? I choose to use products such as Esse which are natural and chemical free. I focus on the same with my make up and don't wear a lot of makeup. The same applies to deodorants and skin products. I have made an effort over time to slowly but surely weed out chemical-rich products and replace them with natural chemical free ones. Chemicals are called endocrine disruptors and they can affect your hormone balance. Again this isn’t about perfection and throwing out all your products. Slowly Slowly catch the monkey.

Weight gain is something I have battled with my whole life and is one of the main symptoms of PCOS. With clean eating and moving my body the weight slowly fell off. I focused on getting healthy and not on getting thin. They are not the same thing! This journey was so much deeper for me than losing weight. Yes, it had a part to play because I was tired of being in my skin the way I was but truth be told I was so tired of my body feeling “broken” and I had to find out if it could heal itself and it can. Your body is this beautiful machine that never skips a heartbeat and lets you do all that you do. It is something to be nourished and celebrated. All you have to do is learn to listen to your body, focus on eating more fresh vegetables and fruits, drink plenty of water and you will already start to feel better. My journey has taken two years, I didn’t arrive here overnight. Be patient with yourself and take the time to learn!

Hair loss - this is something I am currently exploring and working on. Since coming off the pill my hair has thinned a substantial amount. It is emotionally difficult for me however I am on a journey to find what works for my body. I am currently trying the JS health hair vitamins and I have also tried Biotin. The reality is that both my parents have very thin hair so there is an element of genetics - however, I am focusing on finding out how far I can heal to have thicker healthy hair. The journey continues and if you have any tips I would love to hear them!

This has been my journey. My journey to healing. Can it be done? Yes, I have done it. I hope that in some small way this inspires you to know you can do the same. I work now as a certified integrative nutrition health coach and I am determined to help woman find their health, balanced weight and hormonal balance. If you would love to know more then please head on over to my contact page here and drop me a line. A health history consult is free and will only take an hour of your time. I would love to meet you. I will explain my 6 month program to recovery, balanced weight and working together to help you achieve hormonal health and well being!

Much love always

-Melissa