Today: I want to tell you it is not too late! And if you are receiving this newsletter it is because you have supported my art, cooking, writing or creativity at some point along my journey. I thank you for that and happy 2026.
I am sharing my art news here and combining it with my food column. Last year I was a food columnist and if you would like to catch up on that you can see the columns all HERE.
For now, I want to talk about Kaizen, the Japanese philosophy of continuous improvement. Then about Atomic Habits, which isn't new but a reframing of this older Japanese philosophy which emerged in the 1930s. I also want to chat about the social media craze - The Three Day Sardine Fast, and share a South African heritage recipe with you: Tin Fish Curry.
"The Kaizen Philosophy assumes that our way of life – be it our working life, or our home life – deserves to be constantly improved. Change for the better doesn’t happen overnight, as it takes discipline and sacrifice to change the culture that has been formed over many years", according to Masaaki Imai, a pioneer and leader in popularising the concept of Kaizen (continuous improvement) worldwide, establishing it as the core philosophy of the Toyota Production System.
"In 1950 Toyota implemented a system of continuous improvement in quality, technology, processes, company culture, productivity, safety and leadership. These continual small improvements (Kaizen) added up to major benefits. They result, for example, in: faster delivery, lower costs, and greater customer satisfaction. "Kaizen, or continuous improvement, is the hallmark of the Toyota Production System. The primary objectives are to identify and eliminate "Muda," or waste in all areas, including the production process. There is an emphasis on making tasks simpler and easier to perform, re-engineering processes to accommodate the physical demands on team members, increasing the speed and efficiency of the work process, maintaining a safe work environment, and constantly improving the product quality”
The idea behind Kaizen is that effort in trying to achieve sudden and dramatic change often results in failure so instead aim for incremental, continuous improvement. Atomic Habits by James Clear published in 2018 also provides an easy system to build good habits by making tiny changes, starting with a few minutes at a time. He says "You do not rise to the level of your goals. You fall to the level of your systems." And he encourages asking yourself this question "Does this behavior help me to become the type of person I wish to be?" as we go through each day.
By focusing on doing something new like journaling or poem writing for a minute seems easier than writing for an hour. You can try doing the dishes for two minutes, drawing for 5 minutes or learning a language for 10 minutes and see what happens. Focusing on progress not perfection, I have managed to get where I am today after at least a decade being overwhelmed by the bigness of my dreams and the desire for perfection.
Whoever invented the phrase "become 1% better every day" is unknown but that phrase summarises both the above philosophies. Progress, not perfection. Momentum helps move towards the destination you hope to arrive at one day.
In the last few years I changed my identity in many ways as I was unhappy with where I was going. I could see that I was heading towards being in my 80s with regrets that I didn't try to live the vibrant life I wished I could.
In order to do new things, we have to believe that we are capable of doing them first and start by telling ourselves different stories.
I started calling myself an artist and doing things that artists would do. Dress like an artist, eat like an artist, draw for two minutes a day, write for a minute. Now it is daily work to remind myself that I am an artist and believe it. Creating something daily, even just a beautiful snack, increases creative momentum and momentum adds to confidence and competence.
I also recommend becoming more aware of internal dialogue, “thought habits”, and consciously start changing them. From being our biggest critics and worst enemies we can become our own best friends, supporters and safe spaces.
NOW the SARDINE SUMMER TREND promoted by Dr. Annette Bosworth. The premise behind it is that it is possible to reverse medical problems through this ketogenic diet - a three day sardine fast - where you can only consume sardines, water, black tea and coffee. But you can eat sardines whenever you are hungry and there is no limit on how much or how often. I instantly thought it sounded too extreme and lacked flavour. But there are so many experts and creators online espousing the benefits of eating sardines that it took me down a TikTok hole. According to these experts and enthusiasts, the health trend and superfood of 2026 is SARDINES. They are rich in EPA and DHA omega-3 fatty acids, B12 and Vitamin D, low mercury, high protein, good for brain health, bone density, immunity and glowing skin.
This made me instantly think about how the benefits of consuming sardines is nothing new in my country and cultural group, much like Kaizen is to Atomic Habits... However it is repackaged and relaunched to reach a new audience.
In South Africa, we were trending before the trend. We have been eating sardines fresh and as tin fish curry, as well as many other local dishes, for as long as we have been here next to the sardines in the sea and canned foods have been a phenomenon. South Africa is famous for its annual sardine run: "The KwaZulu-Natal sardine run of southern Africa occurs from May through July when billions of sardines – or more specifically the Southern African pilchard Sardinops sagax – spawn in the cool waters of the Agulhas Bank and move northward along the east coast of South Africa. Their sheer numbers create a feeding frenzy along the coastline. The run, containing millions of individual sardines, occurs when a current of cold water heads north from the Agulhas Bank up to Mozambique. It is estimated that the sardine run is the biggest Biomass migration in terms of numbers." People flock from all over the world to see the sardine run as it attracts all kinds of wild, sea life from whales to dolphins and sharks.
On the topic of wildlife, WWF states that: "Sardines/pilchards, mackerel, salmon, tuna all have a story… You may be surprised to know that your canned seafood may not be the most sustainable seafood on the block." So they advise we should be leaving sardines for the penguins and eating other green listed seafood like muscles.
I don't think I will be doing the three day sardine fast but here is my recipe for anyone who wants to try it with a more delicious twist. Or include tin fish in their diet. Check the tins to find locally produced varieties.
Sardines/pilchards have always been traditionally affordable, highly nutritious foods.
South African Tin Fish Curry Recipe
Time: 15 minutes
Serves 2-4
Note: You can add dry spices like turmeric, cumin, garam masala and chilli powder if you like. It's also good with cooked brinjals and boiled eggs
Ingredients
2 tablespoons coconut oil
1 medium onion, chopped fine
1-2 medium tomatoes, chopped fine
1 tbsp ginger and garlic paste
6 green/ red chillies, some sliced, some whole
1 large can or 2 small cans sardines/pilchards
a handful dhania (also known as coriander or cilantro)
Salt to taste
Method
Heat a pan on medium heat.
Add oil, onions, and ginger and garlic
Cook until translucent and brown
Then add tomatoes and turns to a chutney,
Add chillies until slightly soft.
Add tin fish (I usually drain out the sauce or oil).
Mix gently, add chopped dhania and salt.
Remove from heat. Serve hot or cold.
Try on its own or with salads for the ketosis effect…
or on toast, in a rolled roti or with grains for all the other health benefits.
This is a reminder that it is possible to be creative in every area of your life and do things that nourish you and bring you joy. Tell your stories, share your recipes and your wisdom before it is forgotten, repackaged and sold back to you!