Saying goodbye to the warmth of the Summer sunshine is never easy, and embracing Winter can often be met with a runny nose, and an inability to get out of bed in the morning.
When the cooler weather hits, its important to understand not only what is happening around us and to our environment, but also to how our bodies react to these changes… and ultimately, what we can do about it to ensure we minimise the chances of getting sick.
It’s not a coincidence that Mother Nature provides us with different fruits and vegetables in the cooler months – she is always ensuring she delivers us with EXACTLY what we need to combat what our bodies might be missing.
Take for example, Vitamin D. The lack of sunshine, the shorter days, and the layers of clothes, means we limit our exposure to this crucial vitamin which not only helps our bodies to absorb Calcium, but it also plays a role in immune health and muscle functioning...
Luckily, cold water ocean fish such as sardines and herring are packed with Vitamin D and for those of you who don’t eat meat, mushrooms are one of the only vegetables which contain this essential nutrient – conveniently mushrooms love growing in winter!
When it’s cold, our bodies naturally use up more energy to maintain our ideal temperature (homeostasis) of 36 – 37 degrees Celsius. That’s why we shiver, why we get goose bumps and ultimately, why we tend to get sicker more often. Not fuelling our bodies with the right types of foods when it’s constantly using and needing energy to stay warm, can be exhausting. If we keep our exercise levels high, and don’t eat foods which give us long lasting energy we are going to get burnt out.
So what should your winter plate look like?
Winter is a time for slow food… stews, broths, hearty soups, soothing curries and aromatic spices. If you’re looking for some delicious winter recipe options you can download my Winter Recipe EBook here.
Emotionally, Winter also calls for a slow down in our energy levels and more time to reflect on emotions and look inwards. Winter can often bring up feeling of nostalgia, self-reflection and a hell of a lot more ‘me time’.
Use this time wisely and try adopting some beautiful winter routines which will nourish your soul:
The physiological impact of stress on the body is nothing short of amazing. Stress is a necessary and needed reaction in the human body – it’s our ‘flight or fight’ response and it’s what gets us out of dangerous situations quickly, or what gives us that extra boost of energy when we are going through a tough stint at work or within our emotional lives.
When we are stressed, several things happen within the body to help us ‘cope’.
Firstly, our adrenal medulla secretes the hormone adrenaline which stimulates our sympathetic nervous system and suppresses our parasympathetic one. This hormone is what many of us might recognise in the physical form when we experience an increase in heart rate, shorter breaths, dilated pupils and perhaps even sweating. Other adaptations triggered by adrenaline are a suppression in our digestive and fertility functions allowing the blood circulation to move into our arms, legs, and brain giving us the energy boost we need in that moment. Once the stressor has passed, our body then reverts back into the parasympathetic state of ‘rest and digest’.
The second major hormone triggered when we are stressed is cortisol – released from our adrenal glands, this hormone enables the body to secrete and maintain steady supplies of stored glucose from the liver, which gets pumped into our blood stream to give us the increased energy we need during that moment. Whilst our cortisol levels are increased, our immune system is suppressed to allow for this process to happen effectively.
Both of these major stress responses are normal, and safe for the short term. Where stress starts to severely affect the body is when we are ‘on edge’ most of the time and therefore our body remains in the sympathetic state for much longer than desired.
The hormonal mediators of the stress response promote adaptation in the aftermath of acute stress, but they also contribute to what is known as ‘allostatic overload’ - the wear and tear on the body and brain that result from being “stressed out” for a longer period of time. Symptoms of this type of overload in the body can include, but not be limited to:
As you can see, ongoing stress can be totally debilitating to our overall health and wellness and therefore, understanding and knowing when our body is stressed and more importantly, knowing how to de-stress, can reduce the risk of so many future complications.
Learning to listen to your body is the key in knowing when to stop, re-assess and make necessary adjustments. Here are my top tips for helping to manage ongoing stress.
Yep. It can be that simple. But so many of us forget to take deep belly breaths. The shortness of breath associated with stress alongside the increased heart rate means we aren’t getting enough oxygen into our system. When you’re feeling stressed, stopping to take 3 deep belly breaths can work wonders on reducing cortisol levels, increase feelings of happiness, and even improving sleeping patterns. Why? Because deep breathing activates the parasympathetic nervous system actively trying to reverse the effects of our ‘fight or flight response’.
Daily meditation with a focus on deep breathing can help to keep the body calm in the long term, allowing us to make rational decisions and allowing us to practise mindfulness when faced with stressful situations.
Combining meditation & deep breathing exercises with pure essential oils can increase levels of calmness and relaxation even more. Keeping calming, grounding essential oils on hand to use when you’re feeling stressed can also activate the parasympathetic nervous system reducing anxiety, mood swings, headaches, and improving sleep.
The best essential oils for stress reduction include:
If you want to find out more on how essential oils can support our emotions, or to order your own essential oils to diffuse at home or apply to your body, you can contact me here for more information.
2. Eat right
When we are stressed we tend to make irrational decisions – especially around food! The increased energy output can leave us feeling drained and therefore craving high sugar / high carbohydrate foods and/or caffeinated drinks for an instant ‘quick fix’ energy release. Eating too much sugar or too many stimulants when we’re stressed adds another yo-yo effect to our existing hormonal fluctuations as they both initiate our sympathetic nervous system, adding on (rather than eliminating) the damaging effects of stress.
Eating whole foods for sustained energy release rather than snacking on processed foods will not only reduce the risk of sugar cravings, but it will also give your body the nutrients and antioxidants it needs to reduce inflammation, increase immune function, and replenish the vitamins and minerals being used by the body during stress. Foods such as avocados, dark leafy greens, good fats, lean protein, and plenty of vegetables is ideal. Furthermore, introducing plenty of fermented foods into the diet such as sauerkraut, miso, tempeh, and kombucha will ensure you are keeping your gut health on check. Our bodies use up a lot more water when we are stressed – we sweat more, urinate more, sometimes cry, and often have digestive or bowel discomfort. So ensuring your H20 levels are up is also crucial.
3. Learn to Say ‘No’
Much of the time, being stressed is associated with us simply saying ‘yes’ too often. Overcompensating our time and our energy and feeling totally used up. When we feel we have no time for ourselves, we can get anxious and small issues feel completely overwhelming.
Learning to say ‘no’ and to set aside time for yourself is crucial in managing our stress response. Whether it be reading a book, going for a walk, sitting in nature, or simply lying on the couch… scheduling in YOU time to do nothing else might feel wasteful at first, but will benefit you so much in the long term.
4. Move in the right way
When we are stressed, the last thing we need is to over do it on the exercise regime. High intensity exercises such as boxing, sprinting, HIIT training, and cross-fit, all stimulate our sympathetic nervous system. Whilst exercise is also a great way to release pent up emotions and trigger the release of happy endorphins, we have to be careful not to burn the candle at both ends.
Adjusting your exercise routine to suit your lifestyle can help your body to find the down time it needs and moving your body in different ways can help in stimulating the parasympathetic nervous system to kick into gear.
So perhaps try mixing up your high intensity exercises with some yoga, pilates, or a long walk. Swap some early morning classes for afternoon ones to allow your body a full night’s rest and listen to when your body is saying “enough”.
5. Work with a professional
Long term stressful overload and/or going through and managing emotional or physical trauma not only affects your body psychologically, but it also affects our bodies on a physiological level depleting it of many essential micro-nutrients including B Vitamins, Vitamin C, Vitamin E, Magnesium, and Zinc, just to name a few. The depletion or affect stress has our gut health, can also mean that our gut flora is not where it should be and having a good quality pre and pro-biotic may be needed to bring the biodiversity back.
At times of depletion it can be important to supplement with high grade vitamins and minerals and work with a natural healthcare professional to set your diet and lifestyle routine up in order to give your body the best chance of healing and repair. Testing for adrenal fatigue, vitamin and mineral deficiency, and bacterial inefficiencies can all be possible through working with a nutritionist or naturopath.
To enquire about working with me on a one-on-one basis, feel free to email me here.
Like much of our body, so many of us take our largest organ for granted - for us women, a quick coat of foundation or a few layers of make-up manage to hide the dryness, blemishes or dark circles... at least for a few hours.
When we have these temporary quick fix solutions, it can become all to easy to give up on actually trying to do the 'right' thing by our bodies. Excuses come pouring in and we manage to convince ourselves that 'this is just how I am an how I will always be'.
When it comes it our skin, the saying 'you are what you eat' resonates strong and true. So much of what we put into our bodies shows up in our skin - whether it be through dry patches, pimples, inflammation, flakiness, rashes or the like.
Chronic skin conditions are best managed and treated by a practising dermatologist but general skin conditions, can often be adequately managed through a healthy diet, a monitored external environment, and a reduction or management of stress.
Factors affecting skin conditions are often those which trigger an inflammatory response in the body. This could be anything ranging from an emotional stressor, a specific inflammation caused from an allergy to a particular food, material or plant, or an inflammatory response from too much of a certain food, or too little of the crucial vitamins and minerals required to support healthy immune function.
Top Skin Nutrients and Where to Find Them:
Omega 3 Fatty Acids: Increasing omega-3 fatty acids is a vital step towards healing the skin. Consuming enough omega-3 fatty acids has been shown to decrease inflammation, and may reduce the risk of acne and other skin problems by decreasing insulin-like growth factor (IGF-1) and preventing hyperkeratinisation of sebaceous follicles. Conditions such as atopic dermatitis and psoriasis have been shown to be positively affected by supplementation with omega-3s from fish oil, likely due to competitive inhibition of arachidonic acid leading to a reduction in the inflammatory process. Clinical results from omega-3 supplementation include an improvement in overall skin condition as well as a reduction in pruritis, scaling, and erythema. Omega-3 fatty acids have also been demonstrated to inhibit inflammation in the skin caused by UV radiation, and some research suggests it could potentially reduce the risk of skin cancer.
Omega-3 fatty acids can be found in foods such as sardines, anchovies, wild salmon, cod liver oil, fish oil, walnuts, chia seeds, hemp seeds.
Skin damage is more often than not caused by oxidisation and damage from free radicals in our body. Having too many toxic substances in our foods or our environment, can lead to a fast deterioration of our skin cells. Antioxidants neutralise free radicals in our bodies by 'donating' electrons to free radicals making them stable again. Vitamin E is a powerful antioxidant which also aids in the protection of the skin from UV rays. Vitamin E cannot be produced by our bodies and therefore needs to be absorbed via our diets.
Some of the best sources of Vitamin E found in our diets include almonds, hazelnuts, sunflower seeds, hemp seeds and other nuts and seeds. Leafy green vegetables are also great sources of Vitamin E.
Vitamin A (Beta Carotene):
Skin is a major retinoid-responsive tissue and vitamin A metabolites have been in use for decades for the treatment of various skin conditions, including acne vulgaris and photo-aging. Topical vitamin A is the form that makes a real difference in your skin. Medical studies show a reduction in lines and wrinkles, good acne control, and some psoriasis relief, all from using creams containing this nutrient.
Obtaining levels of Vitamin A into your body via your diet isn't difficult to do as it is abundant in many fruits and vegetables (particularly all of the ones which are red or orange in colour) as well as our dark leafy greens - red capsicum, tomatoes, strawberries, red grapes, kale, broccoli, spinach, swiss chard.
Vitamin B7 (Biotin):
When it comes to skin, the single most important B vitamin is biotin, a nutrient that forms the basis of skin, nail, and hair cells. Without adequate amounts, you may end up with dermatitis (an itchy, scaly skin reaction) or sometimes even hair loss. Even a mild deficiency causes symptoms.
Most people get enough biotin without even trying. It's found in many foods including bananas, eggs, oatmeal, and rice, plus your body also makes some biotin on its own.
Vitamin C is an essential part of skin health both as a small molecular weight antioxidant and as a critical factor for the synthesis of collagen. Vitamin C contributes to photoprotection, decreases photodamage, and is needed for adequate wound healing. Oral supplementation with vitamin C may help prevent UV-induced damage, especially in combination with supplemental vitamin E.
Top foods for a boost of Vitamin C every day include oranges, spinach, grapefruit, broccoli, strawberries, kale, and capsicums.
Collagen is the most common and abundant of your body’s proteins, found only in human and animal tissue, specifically the connective tissues throughout your body, from your muscles, bones and tendons to your blood vessels and digestive system. Certain environmental and lifestyle factors, unfortunately, can diminish collagen production, your skin tone and elasticity, making the production of young and healthy skin seem less and less unattainable as time goes on - these factors can include stress & trauma, too much UV exposure, excess sugar in your diet, poor gut health, dehydration, nutritional deficiencies, and toxic overload.
To get more collagen into your diet you can supplement with a good quality marine based collagen and vitamin c powder or alternatively include foods such as bone broth, wild salmon, kelp, chlorella, dark leafy greens, and eggs into your diet.
Not a mineral which you hear much about, but sulphur is already readily abundant in the body and when it comes to skin, is a fundamental factor for synthesising collagen, which gives skin its structure and strength. Furthermore, it plays a role in the synthesis of glutathione - an important cellular antioxidant which plays a role in regulating oxidative stress, detoxification and immune function. High levels of antioxidants in the body combat the damaging effects of free radicals which can damage and deplete skin cells.
Sulphur is commonly found in foods such as eggs, seafood, red meat, kale, raw onion, raw garlic and raw asparagus.
Stay Hydrated - Dehydration shows up quickly on our skin, hair and nails and ensuring we are giving our bodies enough H20 enables our cells and lymphatic system to work as it should. Aim for 2 to 3 litres of filtered water every single day.
Be Sun Smart - A few minutes in the sun can give us enough crucial Vitamin D for the day and leave us feeling energies and happy. Too much time in the sun however can damage our skin cells and increase the rate of cellular damage.
Stress Less - Increased stress in the body, increases the rate of inflammation in our body which can lead to a whole host of physiological issues - one of them being a inflammation of the skin. Introducing de-stressing activities into your life such as walking, yoga, deep breathing, journalling and meditation can al help to reduce the levels of stress in your body.
Look after your gut - We could be eating all of the good foods around, but without the ability to properly digest and assimilate these foods, what's the point? Having poor gut health or a build up of bad gut bacteria can cause many issues in the body especially around digestive health. Not being able to digest our vitamins & minerals properly, means your body can't use them as it should. Introducing fermented foods into your diet on a daily basis (such as kimchi, sauerkraut, miso, and kombucha) along side a good quality pro biotic can help in keeping your microbiome in check.
SO many people ask me this question - How do I eat healthily when I don't have a lot of money to spend week by week?
It is most definitely achievable, but you need to know a few basic rules to help you properly organise for a healthy, low budget meal plan.
So here are my top 5 'must do's' when eating healthy on a budget.
DIRTY DOZEN (try and buy organic if you can)
Have you got another tip to share with me or our readers? If so please comment below! I'd love to hear from you x
What is Wellness Coaching?
Coaching can be a difficult idea to grasp for some – it’s not exactly seeing a psychologist or a counsellor, but it IS someone you see when you’re ready to really move forward in your life.
Unlike seeing a counsellor or a psychologist who usually work on the past in order to help you to heal, resolve past grievances, forgive, or let go (which are all totally necessary and recommended for anyone suffering grief or loss, abuse, serious mental illness or the like), coaching is more so for those who are at a reasonably healthy stage of their journey and feel ready to take the next step.
Coaching enables a person to engage and connect with a professional on all different aspects of their lives in order to gain a sense of wholeheartedness or contentment. A sense of balance if you will.
As we navigate through our lives, it can be easy to neglect certain areas or block out things we just don’t want to ‘deal’ with, or things we’ve ALWAYS wanted to do or become, but just not had the courage to take the leap – whether it be your diet, your relationships or your career – coaching helps you identify what areas are lacking, and helps you to put those wheels of change and growth in motion. It's exciting stuff!
Why do you need a coach to help with this?
Simply because, most of feel that niggle inside us wanting to become something more, or something different, or address inner values and purpose but simply haven’t gotten around to addressing it – this usually due to a fear of change, a fear of being misunderstood, or a fear of being judged...
It's not uncommon to just bombard our bodies with toxic substances without really thinking about it.... One of the main reasons we do this is because our bodies are just so damn good at 'dealing with them'. Everything that happens within us or at a subconscious level can be really hard to manage or understand because quite simply, it's out of sight, out of mind.
Personally, I think are bodies are TOO good at dealing with toxic overload. Unfortunately it's not until we becomes severely ill or unwell that we actually stop and reflect on our lifestyles and what is happening to us.
So what are toxins?
Toxins are substances which are absorbed (or created) within our bodies which have the potential to be very harmful depending on the type and the dose of the toxin.
Toxins vary dramatically and can include everything from cigarette smoke, and processed sugar, right through to the substances in your body lotion and even how stressed you are!
Some common toxins found in every day life include:
How do our bodies deal with these toxins?
When we digest food, drugs or any other substance, it travels from our mouths, down our oesophagus and into our stomach where it is churned and moved along into the small intestine. If a substance is highly toxic or even poisonous, our bodies will quite cleverly tell it to throw up so that it can't progress any further.
If it successfully manages to reach the small intestine, it is here where the villi and microvilli which line our small intestine, break down the food into even tinier pieces so that it becomes small enough to be absorbed into our blood stream. From here the blood goes to our heart, where it then pushes the nutrients (and any toxins) absorbed around our body and into our liver.
Anything undigested moves to our large intestine where it is further broken down by our gut bacteria, and then pushed along to be excreted in our faeces along with excess water, dead red blood cells, and other unwanted substances, such as cholesterol or food additives.
Going back to the liver... when your heart pushes the blood to your liver, it then goes into sorting the good from the bad - separating nutrients from toxins and thus commencing the 'detoxification process'. It magically converts and balances your blood level of amino acids, it produces bile which is secreted back into your digestive tract for the breakdown of fats, it breaks down certain hormones, it converts Vitamin D into a more usable form within the body, and it even stores glycogen for later use when we need the extra energy.
So what does it do to the toxins? Put simply, when the liver comes across toxic substances, it firstly alters them to make then more water soluble, and then secondly, it combines those partially processed toxins with sulphur or amino acids in order to be safely excreted through your bile, urine or sweat. Pretty impressive hey!
If our bodies are SO good at doing this, why does it matter what we eat or what we are exposed to?
Yes our bodies are incredible.. but we aren't super humans (unfortunately!). Like with anything, too much can become overwhelming and throw the whole system out.
If we are absorbing TOO many toxic substances on a daily basis one of two things can happen - either the body can't break down the toxins quickly enough and therefore they keep circulating around our blood or get wrapped up and stored in our fat unless your liver is ready for them... OR they do manage to get broken down but the liver cannot keep up with combining them with the sulphur or amino acids that are required for them to be successfully excreted. Basically, if you're constantly bombarding your body with toxins, it just cant produce what it requires at a fast enough pace to keep up with you and therefore it becomes over worked. When this happens, the partially broken down toxins (also known as free radicals) can re enter the blood stream wreaking havoc on the rest of our body and causing excess inflammation.
Eek! I definitely consume too many toxins - what can I do to love my liver better?
It's not hard to support your body better or to give your liver a deserved break so that it can clean itself out, and clean out excess unwanted toxins circulating around your body.
Put simply - you just need to stop bombarding it. By reducing your toxic load and introducing high antioxidant foods (which bind to free radicals and prevent them from doing further damage), as well as drinking plenty of water, taking some herbal liver supporting supplements, introducing more movement (and sweat) and opting for some natural therapies such as massage, you can start to remove what has been built up within your body, and fuel it with cleaner, healthier ingredients so that it's not becoming so stressed out.
Sometimes when people go on 'detoxes' after leading quite a highly toxic lifestyle, they can experience 'detox side effects'. If you think about it literally, your body FINALLY has a chance to break down all of those stored toxins in your fat and in your blood and with that you can feel tired and sluggish and your moods might fluctuate. You can often experience withdrawal (like you do with any other drug) and therefore suffer from headaches and intense cravings. All these things pass within a week or two once your body is used to the new foods you are eating and the healthier lifestyle you are leading. The additive effect that drugs, sugars, even some fats have on your mind, body and gut bacteria are a different story all together!
Your Liver Loving Goals for next week:
1. Drink plenty of filtered water - if you don't like water, add a slice of lemon or cucumber to flavour it
2. Introduce plenty of good fibre from fruits and vegetables to start clearing out your digestive tract
3. Eat foods high in antioxidants - think green tea, beetroot, dark leafy green vegetables, turmeric, garlic, berries, citrus fruits, tomatoes.
4. Move your body - whether it be yoga or boxing, moving your body not only stimulates digestion and gets your body sweating, but it also gets your blood pumping faster. All helpful in releasing excess toxic substances
5. Get a massage - massage can help to stimulate your circulatory and lymphatic systems
6. Sauna - a short visit to the sauna can help to clear out toxins through your sweat - just be sure to hydrate during and after!
7. Liver loving supplements - green tea, liquorice root tea, dandelion root extract or tea, milk thistle, antioxidant & liver supporting essential oils such as rosemary or geranium.
Ever wondered why certain scents can bring up memories of your past, or feelings you once had for someone? How smells can affect your mood, your alertness and even your taste?
I’ve always had a sensitive nose… it might sound odd but smells affect me in a big way – I could never be in a car with any overwhelming scents (the first thing that comes to mind is my sister’s watermelon lip balm that she used to have) without being seriously motion sick. Some smells trigger anxiety or headaches, others trigger feelings of extreme pleasant nostalgia and comfort from moments I had as a child growing up in Asia.
It wasn’t until recently, when someone gifted me some essential oils that I noticed how the smell made me feel. It was a combination of sandalwood, frankincense, jasmine and ylang-ylang and it brought me right back to growing up in Bali. I felt warm, comforted, and safe and had the most amazing sleep that night. I didn’t realise that some of these scents actually had a deeper meaning than what I knew at the time…
I then started to research this concept and found that as it turns out, the answer lies deep in our brains: The limbic center, or the area of the brain that processes emotions, is tied to the brain’s olfactory bulbs, which process smells. This close connection in the brain helps make the relationship between smells and moods, scents and memories, quite strong. Couple that with different other factors such as how hungry we are, our previous exposure or knowledge about a particular scent, and our expectations, all can determine how a particular smell makes us feel.
Research shows that different types of smells in fact can improve your moods and more importantly perhaps, your ability to reduce stress and feel calmer on a day to day basis. There are many different businesses around the world who are now integrating smells into their waiting rooms, restaurants, hotel lobbies, and spa treatment rooms, in order to stimulate certain emotions from their customers.
So how can we apply this to our day to day lives?
After I was gifted those oils, I had a need to purchase some of my own...to use both in my home as well as in my study and business. I didn’t put a huge amount of thought into what scents I was buying, I just went with what ‘felt right’.
Not long after that purchase, I was given a book on ‘Emotions & Essential Oils’ and was intrigued to find that the oils I had chosen were in fact ones which aided in uplifting many specific areas of my life where at the time I was feeling overwhelmed in – this included financial security, a lack of grounding, a fear of change, and a heightened sense of anxiety and over-exhaustion. Since using the oils, many of these feelings have dissipated or I have found extreme relief in using them when I am feeling slightly off-balance.
I thought I would list some of my favourite oils below so that you too can see which ones suit your current state of being – whether it be that you are currently feeling the ‘negative emotion’ and need an uplift, or whether your want to heighten an existing ‘positive property’:
Want to order your own oils?
Contact me here to find out how to get started and we can work together on finding the perfect smells to balance and suit your lifestyle.
I was reading through a few journal articles today and going over some suggestions from you guys on what topics you would like to hear more about.
Sugar is always at the forefront of people's minds - especially those who have children. How much sugar are they consuming? What forms of sugar are out there? How do we read labels properly? What shelf products contain sugar?
According to the Australian Bureau of Statistics, a report released in April 2016, highlighted that Australians are STILL consuming up to 14 teaspoons of white sugar a day with the highest amount of sugar (up to 38 teaspoons a day!) being consumed by teenagers between the ages of 14 and 18.
The leading source of these sugar highs is coming from soft drinks, energy drinks and fruit juices, whilst the food component not surprisingly deriving from store bought muffins, cakes and slices.
One of the scariest things for me, is the fact that sugar is SO addictive... it releases the neurotransmitter 'Dopamine' into our brains when we eat it - this stimulates feelings of pleasure and happiness and therefore leaves our bodies craving more and more. Just like any other drug, whether it be cocaine or morphine, sugar triggers the same areas in our brain which can become the root cause of a full blown sugar addition. So why don't we have sugar regulation or bans just like we do for any other drug? Hopefully one day we will.
Excess sugar causes alarming amounts of stress on the body and is one of the leading causes of obesity and type 2 diabetes in our modern world. Not only does it lead to weight gain, but it provokes inflammation in all areas of the body - whether it be alzheimer's disease (inflammation of the brain), arthritis (inflammation of the joints), or Irritable Bowel Syndrome (inflammation of the intestine), sugar can be a key factor in the release of inflammatory cytokines within the body which can worsen, trigger or prolong any type of inflammatory condition, not allowing the body to heal and repair as it should.
So what we can do on an every day basis to try to reduce the amount of sugar we, and our children are consuming?
I felt very lucky to be able to recently share my business journey so far with the Head Of Small Business at BankWest here in Perth.
Speaking in front of a room of 150 people, and over 400 live webinar attendees, it was an experience to be able to honestly share my learnings, my mistakes and my successes in the hope that others could share, learn and grow too.
Running your own business is not easy. It's not always fun, and it has days where you have no idea why you started... in the same breath, watching your passions turn into a reality, creating a brand, and sharing your dreams, is an experience unlike nothing else.
So how did I start? Where has my journey taken me? And whats in store for future?
Sit back, and enjoy the video below. I hope you enjoy it!
It can be super hard trying to rustle together healthy meals when you don’t have the right ingredients on hand (duh…). Having a pantry loaded with tempting snacks or sugary sweets, can easily undo weeks of hard work.
One of the first goals I ask my nutrition & coaching clients is to go home and clear out their fridge and pantry – this includes processed meats, bottled salad dressings, taco sauce, teriyaki marinades, chips, lollies, fizzy drinks, white rice, white flour…anything that will try try to lead you astray during your new healthy routine.
Re-stocking your kitchen can be a daunting task, so I’ve put together a pretty comprehensive list for the must have’s in any wholefoods household. Please don’t be overwhelmed by this! Start with what you can and build up.
For those who know me well, will know that I love foods from all over the globe – whether it be Indonesian, Indian, Japanese or Moroccan, I like to know I have the essentials on hand to whip up what ever my tastebuds so desire. And this list does just that – from what I have written, you should be able to create almost any dish from around the world without too much struggle or strife. Cool huh?
A few little comments before we get started:
- Some of the fruit and veg aren't always going to be in season, and sometimes, it can be expensive or difficult to always buy organic. My best tip here is to start with your local farmers market. You know where the produce is coming from, exactly what's in season and will get the best deals on organic fruit n veg where you can afford to do so.
- If you are vegan, you will obviously omit the protein items which don’t fit into your diet. Make sure you load up on foods rich in iron, calcium, B12 and vitamin C to ensure your body isn't missing out on some of the essential building blocks it needs.
DRIED HERBS & SPICES
NUTS & BAKING
Brown Rice Flour
Flaxseeds or flaxmeal (for vegan 'eggs')
Gluten Free Baking Powder
Unprocessed, Raw Honey
SAUCES & OILS
Apple Cider Vinegar
Extra Virgin Coconut Oil
Extra Virgin Olive Oil
Organic Coconut Cream
Organic Tinned Tomatoes
LEGUMES & GRAINS
Brown Rice Noodles
Mung Bean Pasta
Alkalising Super Greens Powder
Raw Cacao Powder
Vegan Brown Rice or Pea Protein (no added sweeteners)
Mung Bean Sprouts
Organic, Free Range Chicken
Organic, Free Range Eggs
Organic, Grass Fed Beef
Organic, Non GMO Tempeh
Organic, Non GMO Tofu
Wild Caught Fish such as Snapper, Salmon or Trout
CONDIMENTS & LIQUIDS
So what's next? Head to the recipe section of this site and start cooking!
Dont forget to share your creations with me by tagging me on Instagram or Facebook.