Your habits = your health! 🙌🏼🍓🍍🥒🍊
For future reference:
1 pound of fat = 3,500 calories
Eating processed and refined carbs even as a snack, which we all think is a very small part of our day, but when you do it every single day of the year it adds up and can cause some negative health effects like weight gain, etc...
Simply switching triscuits or other "thin crisps" ( aka fake healthy food) with a fruit or healthy fat can be the difference between -20lbs or +20lbs at the end of the year!!! In my example in this video, snacking on triscuits rather than Whole Foods like fruits, veggies, nut butters, hummus, nuts and seeds, can be the difference between 41 lbs of extra calories at the end of the year!
How to make progress with your food: choose 1 unhealthy snack or food choice you regularly make and replace it with a healthy one in its place. Humans thrive on patterns and routine, make this small healthy change a part of your routine and watch the changes to your body and life!
🥑🍋🥑🍋🥑🍋 #NutritionalMedicine #FunctionalMedicine #Snacks #HealthySnacks #Healthy #RefinedCarbs #Carbs #Carbohydrates #badcarbs #IsButterACarb #Delicious #Yummy #EatYourGreens #FoodIsFuel #FoodAsMedicine #HealYourBody #Healing #Recovery #WeightLoss #Diabetes #Hope #Happy
This is a picture of how empty my fridge was a couple of months into my initial elimination diet. Now my fridge is bountiful and overflowing! What a difference a year and a half can make. Elimination diets are hard because you have to rethink everything. Giving yourself a purely whole foods based diet is incredibly powerful, but can be shocking to your cupboards. I remember going through all of my foods and reading all the ingredients lists. I was astounded at the bizarre things that were in the foods that I was eating every day- even foods marketed as “healthy” and “natural”. Sweeteners, preservatives, additives, flavorings. It felt like they were in everything. And then add getting rid of high histamine foods on top of it. I had three massive bags full of food that I gave away to friends by the time I was done going through it all. The biggest mistake I made at the very beginning was doing elimination like this without focusing on high nutrients. What this did is it reduced by symptoms temporarily but it didn’t actually give my body what it needed to heal. At first I would eat small amount of a vegetable, say dandelion greens or some yam, with a small piece of chicken and a big plate of something like rice noodles (I eliminated and sugar at the beginning but not grains). I eventually realized this was not a healing ratio. I started eating a lot more vegetables and protein and healthy fats, and a bigger variety of them. I enjoyed seeing how many different vegetables I could fit into one day for a while. I reduced my grain intake to one small serving a day. Eventually I eliminated grains entirely to boost gut healing but reducing them was still a good start. A healthy, healing diet doesn’t have to look as sparse as this old fridge picture does! It’s just a matter of strategizing and figuring out what works. #healingdiet #healingfoods #healingwithfood #eliminationdiet #lowhistaminediet #lowhistaminefoods #nutritionasmedicine #nutritionalmedicine #healingjourney
🍽 Asparagus Frittata 🍽
An easy way to eat more asparagus and get the gut friendly benefits too is with this tasty no fuss frittata. 🥗Ingredients🥗
1 leek - white part sliced
1 zucchini- grated
1 tsp EVOO
Salt to season
8 organic eggs
1 bunch asparagus - trim off woody ends 🥗 Directions 🥗
1. Preheat oven to 180 degrees
2. Sauté leek and zucchini over medium heat until soft, add salt and pepper to season - set aside to cool
3. Lightly grease ovenproof dish
4. Whisk eggs together until well combined, combine leek and zucchini mixture
5. Pour into ovenproof dish and carefully place asparagus on top
6. Cook for 25-30 mins until frittata is firm
Feeling part of the team with our new uniforms and my own room....feeling an abundance of emotions and full of gratitude 💕
CHOC PEANUT BUTTER CUPS
I've been seeing these all over my feed, so I decided to make my own :)
Lamb Tenders with Mediterranean Quinoa. A recipe from the first of my meal planners, is now on my website. Have a look at what's on offer in this fortnight's meal planner. Link for the recipe in bio x
⭐️ Mushroom Power ⭐️ Medicinal mushrooms are weird and beautiful and are really great for our immune systems due to anti inflammatory, antioxidant, immune modulating, adaptogenic and hepatoprotective (liver protecting) qualities.
Looking for recommendations ~~~ I’m wanting to add a delicious mushroom tonic into my morning routine, does anyone do this? What products do you use? 🍄⭐️ xx
Berries & cream 💕🤤 honestly, does it get much better than this?
Like many of us, I used to be a sugar FIEND - craving (and eating) lollies, chocolates and desserts every single day
But after I recalibrated my appetite, taste buds, and intuition around food and eating, I stopped craving these foods and started enjoying the blissful treats that nature has on offer- like berries 🍓 and other fruits
If you told me then that I would actually PREFER whole foods over processed sweets, I would have laughed in your face! 🤣
But now, I feel so liberated from those old cravings and weird food relationships (binge eating, anyone?), and completely nourished and satisfied by my whole food options
I mean, berries and cream, C’MON, it’s actually the best 😉🙌
#berriesandcream #naturescandy #wholefoods #berries #intuitiveeating
It is with a heavy heart that I announce that I will be leaving the team at This Is Life, Wellness Emporium in Melbourne at the end of the year. It has been a fantastic year working alongside some of Melbourne’s most experienced and passionate holistic practitioners.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ I have taken so much pleasure in working alongside my beautiful patients, watching them kick their health goals and change their lives.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ As you know, I’m a patient focused practitioner and my patients always come first. It is for this reason that I have chosen to work closely with Michaela (Co-Founder of This Is Life) to find and mentor a suitable replacement. I’m on the hunt for a star Nutritionist to take over my role at This Is Life (and my patients).
⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m looking for a degree qualified patient focused, wellness enthused Nutritionist with a passion for food as medicine, recipe development and working as a team with a host of like minded practitioners. You will have the opportunity to shadow and be mentored by me over the next few months to ensure a seamless transition is achieved and my patients.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ If this amazing opportunity is for you (and you possess all of the skills detailed above) please email me your resume and a cover letter to email@example.com
and I will be in touch with further information.
⠀⠀⠀⠀⠀⠀⠀⠀⠀ Big love 💜
***this will not affect any new patients booking in, if you have any concerns please email me.
A friend once asked me how I can whip up meals with seemingly nothing? And I thought about it, not thinking I was anything amazing and I realised, I always make sure my cupboard has some standard bits and bobs in it. With these I swear you can whip up a storm in minutes like the boss you are 💁 These are my fave staples:
●coconut cream and milk (for dope curries)
●a ridic amount of herbs and spices
●all the seeds and nuts
What are your fave pantry staples? Or do you look in the fridge and think, well s#*t
there's no food, takeaway it is!?
We are a family orientated naturopathic clinic and love treating patients of all ages!
Whether your little ones are our patients or as parents you need to bring them along for the ride- our clinic is a baby & child friendly space! We have plenty of entertainment to keep the little ones preoccupied in the consultations! 🤱🏼👪👶🏻
Yummmm! Think of a delicious raspberry and lemon cheesecake 😀. Bliss balls are the perfect little healthy snack for on the go, when you need an energy boost or post workout. Bliss balls are often called “superfood” balls because they keep us satisfied for hours and are packed with the nutrients our bodies need to keep us going. These balls are no exception - full of antioxidants, protein, healthy fats and deliciousness with NO nasties or refined sugar. RECIPE: 💛Cashews - 1 + 1/2 cups 💛Coconut- 1 cup dessiccated 💛Lemon - zest of one 💛Raspberries - (frozen) 1 cup 💛Cacao powder - 1 tablespoon 💛Protein powder - 1 /4 cup 💛Coconut oil cold-pressed 1 tablespoon 💛Honey - 2 tablespoons (or use maple syrup or rice malt syrup for a vegan option) 🥣 Put all ingredients except raspberries in a blender or processor and combine until mixture looks crumbly 🥣Add raspberries and blend until mixed through 🥣 Place mixture into a bowl 🥣 Roll into balls and roll on dessiccated coconut so well coated 🥣 Set in fridge (about 1 hour) 🥣 Store in fridge for up to one week (good luck if they last that long!) #bethebestversionofyou #whatnaturopathseat #rawblissballs #nutritionalmedicine #foodismedicine #kynetonnaturopath #healthysnacks #glutenfree #refinedsugarfree #proteinballs #healthyisthenewblack
Sleep 💤.... choose a tea blend before you retire to bed that swirls your thoughts into calmness and your mind into dreams... For me, my blend is a gentle chamomile, lemon balm, vervain, passionflower and skullcap.
At uni we are dedicated fans of the @alimentari_eatery
salads, however they have recently stopped making them in the mornings 😫, so I have now resorted to recreating it at home! Not nearly as delicious, but still yummy, this farro, feta and basil pesto salad is super filling and nutritious! Speaking of uni and nutrition, I am back seeing patients tomorrow for my final trimester in clinic! It’s the last time before I hopefully get a job and prices go up up up! My real passion is helping women with hormones/fertility/cycle problems/pregnancy but we also support a broad range of conditions; some of my current patients experience psoriasis, gut problems, mental health concerns, Coeliac disease and low immunity. I’m in on Wednesday’s and Friday’s at The Wellbeing Centre in Fitzroy! Call 94161448 to make an appointment xx
has it all!
If in search of vital nutrients, this one-stop-shop has everything! Amazing vegan / dairy fair free / gluten free food + açai bowls, coffee, smoothies, vitamins, supplements, cosmetics and hard-to-find natural foods, the @raw_pantry
has it all!
While stopping by, enquire within to seek professional nutritional advice with a personal consultation. An appointment with a Nutritional Therapist maybe the key you are looking for to heal body from ongoing health challenges. Reach out any time for enquiries, questions and bookings! @westfieldgardencity #coffee #vegan #acaibowl #vitamin #healthyfood #healthybody #nutritionalmedicine @manahealthqld
Coffee + Study Notes + Vitamin D .
What a day!!! .
Does anyone else get brain pain with studying? My gosh ... 🤯
Also where does the time go? .
Between the kids, meals, school drop offs, nap times, lectures, study notes, remember to eat myself.. and it’s pick up from school time again! .
Holy Moly! Lucky I love a good routine. .
New challenges are always daunting, but I’m further than I was yesterday and that’s a bonus .
#newchallenges #goalsetting #gettingitdone #naturaltherapies #health #food #science #nutritionalmedicine #naturopath
Mum life can feel like one big juggling act. In clinic we see a lot of mums who are exhausted. When you are constantly on-the-go, your adrenal glands (responsible for producing cortisol) can get overworked. Signs that your adrenals need support include tiredness, trouble getting to sleep and waking up, craving salt, and fatigue. We support women to get their adrenals back in check by using herbs such as liquorice & withania (in fem21) and nutrients such as vitamin C, B vitamins and magnesium.
We also advise that caffeine is kept minimal as it makes things worse in the long term.
Need a healthy pick me up? Oh I just love my Healthy Snicker vegan smoothie! Thanks @pulpthread
Doing some much needed R&R after a very busy week. Moisturizing face mask while I cook, read and get ready for the week ahead 🙃
1tbsp coconut oil
1tbsp cacao butter
3 tbsp raw honey
5 drops peppermint oil
5 drops tea tree oil
1 tsp matcha green tea
Happy Monday everybody!! 💕🙏🏼
What an awesome day for a group training session in the park. Sydney spring weather on point!!
CONSCIOUS LIVING! 🌿 I had a lightbulb moment a few years back that changed my life forever. What if all I had learnt, all I had been taught, was steering me down a path to ill health, less joy, more stress & a faster paced busy & materialistic life? I asked myself, is this the key to health & happiness? By doing more, wanting more or getting more? Or is life better lived by slowing down, living more consciously, nourishing ourselves, sleeping more, stressing less, more nature, deeper connections? 🥑
After much soul searching, learning & then unlearning what I had previously known... I chose the latter! So I hung up my suits, heels and high rise office views, and took to the mountains, beaches, forests & countryside to search for my deep truth on how to live a life I truly loved & believed in🌲Things around me didn’t seem right... people unwell with chronic health niggles, hospitals busier than ever, stressed out people with their busy work / life schedules, growing materialism and mental health issues on the rise ☀️
So I studied to be a health coach with @nutritionschool
, listened to some life changing podcasts, read a ton of books, found a tribe of like-minded souls and realised that THIS was living! ☀️ .
Nourishing myself & my family everyday is true happiness for me, going to the hills & forests for hikes, bathing in the ocean feeling the salt water wash over my skin, starting my day with sunlight, green smoothies, meditation & movement, getting deep sleep every night, beautiful daily rituals that light me up and the feeling that I don’t need ‘things’ to make me happy and in fact ‘things’ clutter up our lives & our planet ☀️🌲
I am forever learning, unlearning, growing, evolving & even started a nutritional medicine degree with @endeavourcollege
to enhance my nutritional science knowledge which fuels my passion for health & looking after our beautiful bodies. It’s a journey that I love and adopt as normal these days which fills me up with so much deep joy & happiness that I luckily get to use the overflow to help others be the best & healthiest versions of themselves! 🥒
These pancakes taste beautiful and are beautify-ing (🤔) too! What does that mean? Well I added a good dose of rosehip powder, one of my absolute favourite fruits when it comes to putting a little extra glow into your skin. It’s packed full of vitamin C, so it supports your body’s ability to make collagen while also helping to break down pigmentation. This amazing little fruit also supports kidney function, helping to keep your blood and whole system alkalised, which keeps your skin glowing! Basically it’s a great addition to any beauty regime and can be added into so many recipes.....including pancakes! Let me know if you’d like the recipe!!?? ✨
Last major haul of the summer season: broccoli, cauliflower (white and purple), basil (green and purple), parsley, dinosaur kale, and tomatoes. Next up: fall crops! Squash, root vegetables and fall greens are thriving and will be ready to harvest soon!
Meanwhile, I’ll be transforming this bounty into veggie fried “rice,” pesto, tabouleh, kale chips, and tomato sauce - and freezing any leftovers to eat this winter. I love being able to enjoy garden fresh produce all year round.
#gardentotable #iamamodernfarmer #homesteadlife #organic #localfoodmovement #growyourownfood #growyourownwellness #eatseasonal #plantbaseddiet #eatyourmedicine #healyourself #nutritionaltherapy #nutritionalmedicine #vegan #vegetarian #paleo #aip #aipdiet #aippaleo #aipapproved #autoimmunepaleo #autoimmuneprotocol #autoimmunewarrior #radicalselfcare
Papaya is one of my favourite fruits! In fact it is one of the most nutrient dense and healing fruits on the planet. It is extremely high in beta carotene, vitamins C & A, and minerals such as calcium, phosphorus, potassium, and iron. It is a phenomenal fruit for helping treat digestive disorders such as constipation, acid reflux, colitis, pancreatitis, irritable bowel syndrome, ulcers, celiac’s disease, H.pylori, diverticulitis, indigestion, bloating, flatulence, and stomach upset. Give it a fresh squeeze of lime and see what you think 🌴
Shout out to D over at @totalnutrition_atlanta
if you’re looking for supplementation and guidance, he’s the person you need to connect with! .
He’ll ship anywhere in the US!
Change can be frightening. That fear of the unknown and what is ahead and what that journey will look like. ⠀
Will it be hard?⠀
Will it hurt?⠀
How much do I have to sacrifice? ⠀
Will I fail?⠀
For some, the idea of changing their habits, their routine, and their health can be daunting and frightening. "If I don't TRY then I can't be disappointed when it doesn't work for me."⠀
The idea that change is scary is one of the reasons I started my own practice. Helping people through those tough changes, lending them a supportive hand as they implement new strategies, and answering the inevitable questions that will come up as their habits switch is what I needed and wanted to incorporate into my patient care. Showing patients that change can be good and not as scary as they thought is incredibly rewarding. ⠀
As my practice grows and changes, I've received your feedback, and heard your questions and I'm happy to announce soon a big change to our membership options, how we best serve you and partner with you through this change! Hint hint: we're pumping up the nutrition power 💖⠀
#minneapolis #stpaul #mn #minnesota #health #NaturopathicDoctor #healthyliving #twincitiescollective #weaimtoheal #wellness #naturalmedicine #integrativemedicine #weightloss #nutrition #mplseats #nutritionalmedicine #preventativemedicine #lifestylemedicine #followmehealthy #holistichealth
For all the Mumma’s or Mumma to be’s out there you need to ensure you are taking a good quality probiotic and Qiara probiotics are seriously amazing!
I have been using them myself since before falling pregnant and my daughter and I still use them today.
I was fortunate enough not to suffer from mastitis during my breastfeeding journey (there were plenty of other hiccups though!) however I have seen amazing results in women who did suffer from mastitis and used these probiotics to help relieve pain and discomfort and clear their mastitis quickly.
If you are looking for the right probiotic for yourself and your family I cannot recommend @qiaraprobiotics
If you’d like more information I’d be more than happy to have a chat 🙌🏻💗😊🤰🤱🏼 #breastfeeding #pregnancy #guthealth #naturopath #nutritionist #nutritionalmedicine #naturalchildbirth #naturalhealing
Asparagus is now in season!
Did you know including asparagus in your diet can help your gut health?
Asparagus contains an indigestible fibre called inulin which creates a food source to nourish our good gut bacteria making happy tummies. It also bulks up our 💩 helping with regular bowel movements.
Also rich in antioxidants, folate, Vitamin A, C and K.
How do you like to eat asparagus?
IMPORTANT HEALTH TIP
ASTHMATICS in particular, but everyone-
Did you know 🤔 Chlorine is more harmful to the body as a steam vapour than when ingested in our tap water?
Chlorine is a highly irritating gas that, when inhaled, can damage larger airways as well as distal lung structure (this is in higher amounts). Thats why it is a great idea to get a chlorine filtering shower head on your shower if you have any respiratory related condition. By doing this, you are lessening the toxic load going into your lungs, allowing for healing and just one less thing to bring on asthmatic symptoms.
For non-asthmatics, its not only better for our skin and hair, to have less chlorine but it is also important for you to rid of any toxin in your day to day life possible. Our livers have to detox so much due to our modern lifestyles such as pollution, pesticides, chemicals, hormone disrupting plastics etc. Its just one less thing in our daily toxin onslaught.
There are heaps of companys who provide these and they generally cost about $100.
Please share this info with anyone who may benefit from it
Project ‘mop up’ - after an over indulgent birthday weekend celebrating in style with good friends, I’m starting my week with a large smoothie filled with antioxidants - parsley, pineapple, avocado, lime, apricot, cucumber, celery, spinach, spirulina and a sprinkling of hemp seeds!
Packed with antioxidants vitamin C and E (to help undo any oxidative damage done by over indulgent eating and drinking). Also containing essential fatty acids. Essential meaning we cannot synthesise them in our bodies so we MUST consume them in our diets. They are essential for good health including hormone health, brain health but most importantly the structure and function of ALL of our cells!
This is a nutribullet smoothie, not a juice so it is also full of fibre, viral for a healthy gut and elimination of toxins. The recommended intake for an adult is 30g per day - to contextualise this: 100g of dates contain 8g of fibre, 3 figs contain approx 5g and 100g of black beans contain approx 16g. A high fibre diet can help reduce cholesterol, reduce the risk of diabetes and can help prevent obesity. #antioxidantdiet #plantbasednutrition #functionalmedicine #nutritionaltherapy #nutritionalmedicine #diseaseprevention #smoothieideas #nutribulletpro #leanandgreen #overindulged
Amazing day yesterday running in the @the_paras10
event at Catterick my 3rd time but 2nd at Catterick. Having done the Catterick event before I knew what to expect with the hills! So many hills with the worst after a really steep descent after 8 miles followed by an extremely long and steep ascent! Wet and windy on the moors my pony tail turned into one dreadlock! 😂
I absolutely love running with my dogs and chose Rowan again as knew he would cope the best with the hills and its become our race together. My aim was to have a great time and beat last year's time! Both achieved - 11 mins faster than last year! Very chuffed and came 2nd Female Cani-crosser to an experienced fell runner who was amazing up the last few hills. I'd been in front for over half of it but could only look on in awe as she climbed up the last few! Very well done and only about 100yds ahead at the finish. So feel good - aims for the future more hill work (Manchester is not blessed with hills) and some new trail shoes that can cope with wet rock as my normal shoes which are great and have awesome grip in mud and most terrain I cover don't cope with this well. 🍌🍌🍌🍓🍓🍓🍍🍍🍍 Nutrition wise my planning worked a treat felt energised and hydrated. Hardly drank any water on the route just a few sips here and there.
Breakfast was overnight oats with cacao nibs, apple, banana and blueberries. My beetroot smoothie on the 2 hour journey there as well as strawberries and pineapple. Then 500mls beetroot juice 90 mins before the race and another 250ml half hour before. My timings definitely seemed to work for when I knew I would need the extra oxygen to my muscles!
A few dates and dried strawberries on the race.
#paras10 #runningwithdogs #running #hills #canicross #canicrossmanchester #caninefitness #havefunwithdogs #regitout #supportourparas #nutritionalmedicine #nutrition #fun #dogs #fitness #plantpowered #carbthefruitup #vegan #veganfortheanimals #veganforhealth #eatyourbananas #eatmorefruit
PJ’s and Snuggle Time after a very long day of college. New term started and last term for the year. I can do this!!!
Getting your sleep right can be one of the most helpful ways to improve mood, energy and productivity. Poor sleep can cause neurotransmitter and hormonal dysregulation resulting in symptoms such as increased carbohydrate cravings, irritability, confusion and low mood. Herbal medicine can be utilised to restore neurotransmitter and hormonal imbalances and improve sleep quality long term.
Naturopaths aren’t known for their tendency to advocate for supermarket shopping, but I like to consider myself a realist
For many of us the supermarket = convenience, a place where we can buy all the food we need each week - the ultimate one stop shop
This is especially true for busy parents who are trying to juggle family life, work, and everything in-between - convenience is king for them, particularly when it comes to tackling the daily LUNCHBOX grind 😬
But this doesn’t mean nutrition has to go by the wayside - now more than ever there are countless healthy options available in the supermarket. Nutritional awareness is at an all time high and food manufacturing companies are paying attention. No longer are chips, sweets, cookies, and other processed junk foods the only ‘convenience’ option available in the kids snack department - there are so many more nutritious options, you just need to know where to look out for them 😉 .
So, I’ve rounded up my top ‘naturopath approved’ lunchbox friendly snacks that you can easily grab next time you’re at the supermarket - not a trip to the health food store required!
Check out my top 10 list over on my website - link in profile
#kidshealth #lunchboxideas #convenienceisking
- MEAT FREE MONDAYS-
Did someone say more veg? Yes please 🤗 Did you know that adding in extra veggies in your diet decreases your risk of many lifestyle related diseases? Meat is a great source of protein however, you can always mix it up with a few vegetarian meals during the week. Here’s a tip I create my meals around - start with the veggies and then add the protein, carbohydrate and fat. The veggie portion should take up 50% of your meal. .
Thank you @elsas_wholesomelife
for your sushi bowl inspo! So easy to make: 1/2 cup of rice (with 1/4 tbs of almond butter a splash of tamari), small hand full of spinach leaves, 1/2 carrot, 1/4 cucumber, 2 mushrooms 🍄, 1/4 red capsicum, 120 g tofu, crispy seaweed, 1/4 of an avocado 🥑 and topped with a dash of tamari sauce. (Serves 1) .
50% off Nutrition Consults ✨Email me: firstname.lastname@example.org
#centralcoastnutritionist #veggielover #meatfreemonday
When brunch is a fermented, fibre-filled dream 😍🌈 My gut and immune system have taken a big hit over the past few weeks and I’ve spent more hours on the couch than I’d care to admit. But today the sun was shining and my body (finally) is getting back to her usual chirpy self - so how could I refuse a brunch date!? (Especially after an 11-hour sleep 😱) This is just what the nutritionist ordered!! Sauerkraut, pickled vege, spices, beans and protein - everything to get my gut and immune system back to health.
Thank you @duckduckbrucefreo
for this gorgeous salad 💚
We need diet to change our DNA towards better health. We don't need DNA to define what we eat. DNA based diet focuses only on your strengths and never addresses your weaknesses. We are only as strong as the weakest link.
#nutritionalmedicine #foodismedicine #fitnessmedicine