Five New Year Resolutions (that aren’t what you might expect)

The new year can be filled with optimism about the year to come. It can also be anxiety-inducing with the pressure to cultivate improvements in every facet of your life. It has become almost traditional that new year resolutions are about weight loss and fitness; this is especially shame-inducing post the holiday season. We’ve put together five ideas for mindful resolutions that will hopefully inspire you moving into the new year.

1. Fun Exercises! (Movement classes don’t have to be centred around weight loss)


Dreading the thought of working out after a long day of work, but still want to be more active this year? Here are a few ways you can get those 30 mins of exercise in that aren’t too punishing. It’s a proven fact exercise improves cognitive health!

 Some examples of this are:

– Going for a walk with a podcast! 

You’re guaranteed to go for long walks and often learn and get inspired simultaneously.

– Take a workshop with Soma Culture


They describe their movement philosophy as “Movement must be perceived and understood through many lenses. The lens of science, the lens of culture, art and creativity, and an ancestral and evolutionary lens. We have to understand the technical blueprints of the body, the anatomy, the physiology, the neurology, but equally important is the understanding and appreciation of the explorative and creative elements of movement.”

– Ecstatic Dance or 5 Rhythms


Both of these dance practices can be described as a type of cathartic movement meditation. A way to put the body in motion to still the mind. Some several practitioners and studios offer classes here in the U.A.E

– Learning a new sport or skill

Recreations such as surfing, tennis or rock climbing focus on technique, skill and mindset rather than how your body looks while performing. The end game is improving at that activity, not weight loss or tone. You may also be introduced to a new community!

On that note, take part in team sports.

 Being part of a team-orientated sport and meeting new people is always good for a positive mindset.

2. Meditate


Meditation has gained a lot of attention in recent years which, in some senses, might have made people more sceptical of its benefits. It is also often associated with Buddhism or new age spirituality. If you don’t identify with those groups, you may automatically assume it’s not for you.

However, there is a lot of scientific evidence behind this practice too. As Sam Harris explains; “Cultivating this quality of mind has been shown to modulate pain, mitigate anxiety and depression, improve cognitive function, and even produce changes in grey matter density in regions of the brain related to learning and memory, emotional regulation, and self-awareness.”

 Even going from zero minutes to ten minutes a day is a massive accomplishment in the realms of meditation. The benefits to your day to day life will quickly be able to do identified.

Here are some examples of guided meditation apps. Many of them have a lot of free content to get you started, as well as different styles of meditation so you can discover what suits you best.

– Waking Up – Calm

– Headspace


3. Turn down the volume on negative self-talk


The idea that you are not your thoughts is pretty hard to wrap your head around. They seem so important, overwhelming and like you need to pander to them immediately when they arise. However, this negative self-talk often comes from a place of past emotional trauma. Events like being reprimanded at school in front of your peers, having grades focused parents, or growing up in a culture that shamed alternative thinking, can manifest into our adult life in the form of unhealthy patterns and negative self-talk that we can’t shut off.

When you start to question the truth and legitimacy of your thoughts, confronting the idea that they could be holding you back, it’s much easier to turn down the volume and focus elsewhere.

4. Make a vow to shop more mindfully


The fashion industry produces 10% of all humanity’s carbon emissions, is the second-largest consumer of the world’s water supply and pollutes the oceans with microplastics. The industrialisation of farming (both animals and plants) is also massively contributing to emissions, deforestation and the use of pesticides is both toxic to humans and the environment.

The climate crisis can seem overwhelming. When you see wildfires on the news in Australia, it’s hard to imagine how weighing your vegetables in a cloth bag instead of the plastic ones provided at the grocery store could have any effect at all. However, one of the main issues with initiating climate change action is that the scale and complexity of the problem make it’s hard to fathom. Most of us aren’t directly affected by this issue; neither can we see any tangible results for the changes we make.

Indeed, your cloth bag instead of a plastic one at the grocery store will make no difference. However, the reason this is still incredibly important is that consumers are what drive industry change. The reason we see more grass-fed meat options, more vegan options, sustainable fashion brands, the banning of plastic bags and other such initiatives is not often because the industry has decided to be more ethical. It’s because consumers have demanded it and the industry is responding to that. The more we demand and popularise these kinds of shifts, the more change can happen.

5. Realign how you evaluate and respond to validation.


 What does this mean?


It can be tough to prioritise things that are not as readily validated in the world we live in. You don’t get better grades at school or a higher salary for improving your tennis or getting super excited about a book you’re reading. This can make these things seem less important. 

However, we often forget to factor in how vital these things are to us. Most of us grow up in an environment where we are congratulated or reprimanded for certain things we achieve in the external world. We aren’t taught to align with our internal value systems, and this can manifest as incessant people-pleasing (even at the cost of your own happiness), striving for a nicer car because it will make you appear more accomplished or feeling like your identity is lost when you lose your job.

Delving into all this is the work of a lifetime; however, we can begin to make small changes in our lives by doing things that we love. This could be in the form of baking, rock climbing, reading a good novel or connecting with friends. If you have a timetable or schedule, it’s an excellent idea to actual pencil these things into your day. This way, they seem just as integral as a meeting or replying to an email. These things are essential to you, and since you’re the only one having the unique experience of being yourself, you can claim the things you love as equally important.

One last idea is to scrap the new year resolutions and make new month resolutions. We all know what it’s like to leave a deadline until the last minute. The time we have to complete something seems so expansive and then suddenly the period is upon us! This can happen with new years resolutions too because one year is a long time.

Perhaps a more manageable way to do it is to set a few intentions for each month, write them down and make a plan for how you’re going to achieve them. It could be things like; creating a vow not use phones at mealtimes or scroll through Instagram immediately upon waking up.

Once the month is over, you may have found you have formed a new habit that effortless stays with you! On the contrary, you may find something that isn’t serving you. You can quickly let that idea go without feeling guilty that it didn’t work out.

Paleo Strawberry Shortcake

You’re going to love how easy this paleo strawberry shortcake is! With the use of almond flour, it allows you to indulge in a guilt-free dessert, and who doesn’t love that?!

Most gluten-free shortcakes recipes use ingredients that aren’t much better than wheat flour and white sugar. Our shortcake recipe uses more nutrient-dense ingredients such as almond flour. Almond flour is free of gut-irritating thickeners which include xanthan gum, corn starch and refined sugar. In this recipe, we substituted milk with coconut milk. However, we kept the butter because fat from grass-fed cow butter is full of beneficial fatty acids.

Once baked, the shortcakes go nicely with jam, yoghurt or ice cream. But, if you’re not a big fan of sweetness, you can always decrease the amount of coconut sugar and increase the nutritional yeast. They make for a great savoury biscuit and pair perfectly with gravy, soup or Chilli Con Carne.

30 minutes (makes 13 – 15 small shortcakes)

Ingredients for the cakes

  • 2/3 cup potato starch
  • 1 ½ cups almond flour
  • 1 tbsp tapioca flour
  • Pinch of sea salt
  • 2 tsp baking powder
  • 2 tbsp coconut sugar
  • 2 tsp nutritional yeast
  • 4 tbsp butter
  • ¼ cup of coconut milk
  • 2 eggs


Components for toppings

  • 200ml double cream (preferably from organic/free-range cows)
  • Strawberries from the Fruitful Day Box


  1. Preheat oven to 180 degrees C.
  2. In a mixing bowl add the dry ingredients; potato starch, almond flour, tapioca flour, salt, baking powder, coconut sugar and nutritional yeast. 
  3. Whisk the eggs separately, set 1 tbsp aside, then stir into the mixture.
  4. Add the butter and start bringing the mixture together into a dough with your hands. Add the coconut milk slowly until the mixture comes along – you might not need all of it.
  5. Flour a surface with potato starch and handling the dough as little as possible, roll out until it’s about 1 inch high.
  6. Using a cookie cutter or bench scraper, cut the biscuits into circles or squares and then arrange on a baking sheet lined with baking paper.
  7. Brush the tops with the egg wash set aside and then bake for 15 – 20 minutes. Remove from the oven and let rest.

Arrangement for the toppings

  1. Pour cream into a bowl and whisk with a hand whisk or handheld beater until it forms a whipped cream consistency that can be spooned or piped onto the shortcakes.
  2. Wash strawberries, remove stalks and slice into four slices. You can leave some the larger pieces for the top of the scone.
  3. Cut the shortcakes in half, spread or pipe cream onto the bottom half, add strawberries, cover with the top half and repeat.



Watermelon Fruit Roll-Ups

We can’t believe it’s October already! Halloween is around the corner and that means A LOT of unhealthy snacks. But…we’ve got a recipe up our sleeve that will fulfil your kid’s sweet tooth like no other.

Our Watermelon Fruit Roll-Ups are an easy homemade snack. The first five ingredients in most popular store-bought fruit roll-ups are corn syrup, dried corn syrup, sugar, pear puree concentrate and palm oil.  In our case, we’ve ditched all the nasties and replaced it only with real fruit, coconut oil, and honey.

Why avoid corn syrup and palm oil?

  • Corn syrup is even more harmful than ordinary table sugar because of its high fructose content.
  • Palm oil is also a highly processed oil and is unhealthy for both us and the environment.

What about coconut oil? Is it good for you?

Coconut oil is often classified as a “superfood” because of its many benefits including:

  • Coconut oil is high in healthy saturated fats. These fats can boost fat burning and provide your body and brain with quick energy.
  • Coconut oil contains natural saturated fats that increase the good HDL cholesterol in your body.
  • Good for blood sugar and diabetes.
  • Aids in liver health.

So with just 4 simple ingredients, you’ll have the perfect healthy treat for your Halloween festivities! Happy trick or treating.


A delicious fruity treat


45 minutes prep + Up to 8 hours in the oven


– 12 cups cubed and de-seeded watermelon

– juice of 1 lime

– 1 ½ tbsp honey

– 1 tsp coconut oil


1. Preheat oven on the lowest temperature your oven will go with the fan setting on.

2. Chop and de-seed 12 cups worth of watermelon.

3. Blend watermelon until pureed.

4. Place a cheesecloth over a sieve and slowly pour the watermelon puree through both. You may have to stop halfway to stir gently with a spatula.

5. Keep stirring the watermelon puree until most of the water is drained and you’re left with a viscous watermelon mixture.

6. Line a sheet tray with baking paper and grease lightly with coconut oil.

7. Pour the watermelon mixture onto the sheet tray and spread with a spatula until it’s evenly spread and about 5mm thick.

8. Place in the oven and bake for up to 8 hours or until it’s dried and easy to peel off the baking paper.

9. Cut into strips with a pizza cutter or scissors and then roll up with a strip of baking paper.

Extra Tips

This recipe is fairly easy to make as it only involves blending, straining and then a long wait while it’s in the oven! However, de-seeding the watermelon takes some time so using fruit like strawberry or raspberry might be quicker. You can even put berries straight in the blender without worrying about the seeds.

Another thing to note is that if you have a dehydrator at home, it’s better to use that so your oven is not on for so long. It’s also safer to just leave on and go out for the day – the process is so slow and there’s little concern for overcooking. An hour either side won’t make much difference!

Watermelon Fries with a Sweet Yoghurt Dip

It’s been a few weeks since we posted our last recipe and we apologise! With the kids being back at school, and people are back from their summer holidays… let’s just say we’ve been a little busy. 

On that note, we wanted to give you some ideas to start the school year off on a healthy and happy note.

Finger Fruit, the perfect little bowl of goodness for back to school lunches or simply as a delicious snack. These watermelon fries are all we can think about and we highly recommend them, especially with the sweet and zesty dip! Oh…did we mention that it’s super easy to make?

Without further ado, we wish you a fruitful start to the new school year and hope you enjoy our latest recipe!



Half a watermelon is essential (haha/wink)

Plain yoghurt

1 lime

A spoonful of honey (or as much as you want)


Makes1 serving 


Cut watermelon into long fry size wedges (2cm wide) 

Mix ½ cup yoghurt with a spoon of honey, ½ a lime and lime zest. 

You can also add vanilla or cinnamon for more flavour. If you have a picky eater, you can simply add honey to yoghurt.



Dates stuffed with sunbutter

First and most importantly, Ramadan Kareem from the Fruitful Day team! It’s always a magical time of year to spend with family and friends, but it’s equally important to keep health in mind during the Holy Month. Fasting or not, it is easy to get dehydrated with the temperatures steadily on the rise. Make sure to hydrate as much as you can at night and think about foods that will keep you full for longer.  

Amongst the foods that will keep you fuller for longer are foods high in protein.  Peanut butter is of course one of the more well-known high protein foods, but many kids and adults aren’t able to eat it because it contains nuts. For this reason, sunflower seed butter is actually a great substitute!

Sunflower seed butter is full of healthy fats, vitamin E, and magnesium, which has the added benefit of helping you with your digestion.  

Today’s recipe is a super simple snack, dates stuffed with sunbutter! In addition to the sunbutter, dates are good source of vitamins and minerals. Perfect for breaking your fast and getting you on your way to a healthy Ramadan!

Dates stuffed with sunbutter (sunflower seed butter)

20 minutes (depending how many dates you want to do)  


  • Dates
  • Sunflower seed butter

METHOD for the biscuit

1. Cut each date open with a sharp knife, however, don’t cut it all the way through the date.

2. With a small teaspoon, spoon out a small amount of sunflower seed butter and put it into the space where the seed was.

3. Close the date and consume immediately or leave to set in the fridge.

Five Points on Improving Digestion

Nobody wants to talk about it, but let’s be honest heartburn, bloating and gas are all symptoms of indigestion that plague everyone at one point or another!

It can be uncomfortable and even painful in some circumstances, but with these 5 simple tips from Fruitful Day’s Nutritional therapist, Michelle, you can improve your digestion drastically. Incorporating these easy points every day will allow you to go from grumpy and gassy to happy and healthy 🙂

1. Chew your food

Digestion is a north to south process which means that any compromises made higher up in the chain will have negative effects later on. Chewing your food whilst in a parasympathetic/relaxed state is important, as discussed in last month’s article. However, I wanted to discuss the simple act of chewing. The teeth physically break down food, however, saliva (99.5% water + 0.5% solutes) actually begins to break the food down enzymatically. This is why it’s really important to chew enough before swallowing – ideally for 30 seconds per mouthful.

For example: if salivary amylase doesn’t get a chance to begin the breakdown of starches, the pancreatic enzyme cannot complete the breakdown and undigested starch enters the colon feeding candida. If you’re prone to candida outbreaks, just the simple act of chewing your food can make a difference in keeping it under control.

3. Stomach acid is key

The stomach is designed to be at a pH of 1.5 – 3.0. Hydrochloric acid is excreted at a pH of 0.8 and has many roles:

  • It baths and disinfects the stomach
  • It kills parasites and bacteria
  • It activates pepsin – an enzyme that begins the breakdown of proteins
  • It stimulates gastrin – a hormone that stimulates the release of gastric acid

It’s estimated that 90% of people produce too little stomach acid due to factors such as:

  • Stress
  • Excess carbohydrate consumption
  • Nutrient deficiencies
  • Allergies
  • Excess alcohol consumption

Without adequate stomach acid, we are prone to infections by yeast, bacteria, viruses and parasites. We are also unable to properly digest our food. Instead of nourishing us, it rots in our gut causing damage to the intestinal lining (leaky gut) and overwhelming our body with undigested particles that can, later on, trigger autoimmune disease.

There are several ways to test for stomach acid both with a physician or at home. However, drinking 1tsbp of apple cider vinegar in half a glass of water before a meal will help trigger digestive juices. Eating a small number of bitter foods before a meal such as lemon, grapefruit, kale, turmeric, parsley, coriander, rocket or dandelion greens will also have the same effect. A digestive herbal bitters formula can also be used pre and post a meal to aid with this process.

3. Absorb good fats   

Fats play a big role in a healthy diet because they provide us with energy, create the building blocks for cell membranes and hormones, aid in the absorption of fat-soluble vitamins, serve as a protective lining for the organs of the body, increase satiety and most importantly make food taste amazing!

Luckily the ‘low fat fad’ seems to have dissipated and most people embrace the need for healthy fat. However, if you were on a very low-fat diet in the past or consumed a diet with a lot of hydrogenated fat (in fast food), then it could be the case that your gallbladder has been compromised and is not releasing bile in the right quality or quantity. Since bile is used to digest fats, all the processes that use fat (as previously described) will be compromised. This is why quality fats such as avocado, coconut oil, grass-fed butter and flax oil are so important as part of the digestive process.

4. Feed your microbiome

Trillions of bacteria inhabit our gastrointestinal tract and play an intricate role in our health. Many factors such as lack of sleep, stress, pesticides, smoking, alcohol, diet and antibiotic use can affect our microbiome. Researchers are becoming more and more aware of how these bacteria support our health. Anything from skin allergies, thyroid, autoimmune issues, brain fog and cravings could be the result of a damaged microbiome.

Consuming probiotic-rich foods such as sauerkraut, kimchi, kombucha and kefir can help rebuild your gut microbiome.

5. Eliminate food irritants

There are many reasons your body finds certain foods irritable or stressful. For example, gluten intolerance could actually be an immune response to mould on old or improperly stored flour, rather than the flour itself. You can even form ‘intolerances’ to foods you consume at emotionally stressful times, repeatedly through your life. It’s mostly the case that when digestion is compromised in any of the ways we discussed in this article, you will likely also have intolerances as your body doesn’t have the capability to properly digest certain foods.

If this is the case, it’s best to cut that food out entirely, then go about the process of healing your gut and then finally, reintroduce the food once you’ve healed. It’s really hard for any healing work to be done if you’re constantly being irritated by a certain food every day.



Who is Michelle?

I’m Michelle and I work as a Nutritional Therapist and Recipe Developer focusing on integrative solutions to healing. 

My ten year path to this point was never linear but always straddled the place where creativity and functionality collide. I did a BA in design at Central Saint Martins in London, however, my interests always gravitated towards health and wellness. I later went to culinary school and found that cooking bridges the between wellness and creativity; you create to nourish! This has always been exciting for me. 

After culinary school I apprenticed at a fine dining restaurant in San Francisco. Working there taught me a lot about discipline, however, I craved something more grounding. I moved to Argentina to work at a horse and cattle ranch that was also a boutique hotel. The focus for this year was on how our food comes into being. 

Since returning to Dubai, I worked as a pastry chef in two different health food cafes. I believe that people shouldn’t feel they are sacrificing taste to be healthy. Creating desserts from whole foods ingredients plays a part in that. 

Knowledge of how food interacts with our bodies is key when it comes to deciding what to eat. For this reason, I decided to train as a nutritional therapist, bringing my interest back to it’s origins. 

Michael Pollen’s quote “Eat food, not too much, mostly plants” resonates with me because it insinuates a simplicity to nutrition and eating which I believe has been lost in the age of fad diets. If you’re aligned with your own body and mindful about where your food comes from, good health will naturally follow.