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Its finally here.... so excited to release my Nour

Its finally here.... so excited to release my Nourishing Autumn Cleanse today 🙌😃 this is designed to support your well-being and help you thrive as we transition into the cooler months.

It may seem contradictory to run a cleanse that is nourishing but if you have been following me for a while you know Im not about diets and restriction. Im about helping you to nourish your body with the nutrients it needs so you feel your best.

This program is 10 days of beautiful and seasonal food that will nourish you and your body so your body is primed for the Winter. As we transition into the cooler weather we need to support our body by eating more cooked foods that will not only nourish our bodies and our immune system but support our gut health to eliminate waste and toxins. We need our organs to be supported and working optimally especially in Winter when we are most vulnerable to sickness. The summer months may have been a time of a lot of celebration with alcohol and sugar so this is a perfect opportunity to give your digestive system a break with more support.

This cleanse is not full of juices but full of whole read foods where you will be guided each day through a diet full of seasonal produce and lifestyle practices that will improve your energy and vitality.

While our bodies are designed to detox themselves naturally, our body can benefit from a break from certain excesses with an increase in whole foods.

The focus will be on food and will also address practices for the mind and body to enhance that feeling of complete wellbeing.

‪We will be kicking off on Monday 15 March to Wednesday 24 March...only 11 days away

If this sounds like you you can check out the details via the link in my bio or if you have any questions please feel free to DM me 🙂

The cold and flu season has definitely arrived in

The cold and flu season has definitely arrived in our house this week so I was drawn to making these balls. Save this recipe if you need some nourishment that will keep you feeling a balanced as well as support your immune system. I’ve also added some kakadu plum powder (which is super rich in vitamin C). if you dont have any thats ok as there is plenty of lemon. These balls are loaded with so much goodness - vitamin C, anti-inflammatory spices, energy, prebiotic fibre and plenty of protein so a perfect snack.There are plenty of dates though so I would try not to eat them all in one go 😊

Lemon turmeric Balls
7 medjool dates pitted
1 cup rolled oats
1/2 cup cashews / almonds
4 tbsp chia seeds
rind and juice of 1 lemon
1 tsp vanilla
1 tsp kakadu plum powder (optional)
2 tsp turmeric
1/2 cup shredded coconut
extra coconut for rolling

Blitz all ingredients until well combined. Roll in coconut and enjoy

Happy Wednesday, lets hit today with some
🌟🌟NUTRITION MYTHBUSTING 🌟🌟

❌Do not eat fruit while trying to lose weight.
this myth will not die. seriously even if you are insulin resistant you can eat fruit. eating a whole piece of fruit is so good for our gut health and provides us with vitamins and polyphenols our body needs.
Yes fruit includes natural sugar but it is slowly released into the body and not in the same way that eating a chocolate bar, dried fruit or drinking a fruit juice. Fruit is not the problem

❌dont eat eggs if your cholesterol is high
Eating dietary cholesterol does not equal an increase in blood cholesterol. High cholesterol can mean so many things including underactive thyroid, not enough exercise or poor liver function. Don’t always blame it on your diet especially eggs. Eggs are good for you and choose organic or “real” free range if you can

❌ Gluten free is healthier. eating less gluten or wheat may be a good idea for some people but if a product is saying its gluten free meaning its healthier please read the ingredients. It usually means a lot of other refined grains and fillers to make it a similar texture to gluten (which is actually quite hard to do well)and they are no healthier than a packet of chips and usually contain chemicals, colours and preservatives that our bodies dont know what do with

❌ I get enough omega 3 fats from seeds and nuts. Nope our bodies are not good at converting plant based omega 3 fats into the longer chain EPA/DPA fats that are essential for our bodies and get from oily fish. If you dont eat oily fish I would always recommend a supplement to ensure you are getting enough of those anti-inflammatory fats.

❌ I dont need to eat breakfast im fasting. the most effective part of fasting is actually eating an earlier dinner (at least 3 hrs before bed) then nothing until breakfast the next morning. Its also much easier to eat this way but also very individual.

❌You cannot cook with extra virgin olive oil. It is safe and suitable to use. The high level of antioxidants in the oil protect the oil when heated and can be used safely up to 220’

What have I missed, are there any more you would like me to cover?

🌟exciting news 🌟 After a year of no events i

🌟exciting news 🌟
After a year of no events its so exciting to be back in this space again.

Ive teamed up with the lovely and talented Kelly from @thehellenicodyssey for a Mediterranean Diet cooking class and workshop with a focus on Greek food.

This will be an interactive and informative class where you will learn all about the Mediterranean diet while sampling freshly prepared dishes that represent the values of this diet.

While Kelly will share her knowledge and passion for Greek food and prepare amazing authentic Greek dishes, I will discuss the science and research surrounding the Mediterranean diet and how It is beneficial for every aspect of our health. Towards the end of the class in traditional Greek style we will sit down and enjoy eating the dishes together.

You will learn

⭐️how to prepare some of the most popular and traditional authentic Greek dishes that you would expect to find in the kitchen of a Greek family home.
⭐️ the how what why of the Mediterranean diet & how to implement the the diet easily at home
🌟How to make traditional Greek food using authentic family recipes
⭐️ the health promoting effects of the Mediterranean diet and keeping it simple

The menu will focus on beautiful Greek dishes with seasonal fruits and vegetables, and anti inflammatory ingredients. If you love food and want to learn some new recipes you don’t want to miss this, kelly is an amazing & passionate cook

Places need to be limited so if you’re interested head to the link in my bio or feel free to DM me with any questions

Just a lil weekend reminder to put your fork down

Just a lil weekend reminder to put your fork down between each mouthful. This is one of the most basic and important foundations for eating well. I also find this one the hardest habits to break, anyone else?

It’s such an easy practice to help and remind you to slow down

Why?
we eat more slowly
we digest better
we are more mindful
we eat less
our gut will thank us

Happy weekend everyone 😊

Imagine a world where everyone was supplemented wi

Imagine a world where everyone was supplemented with vitamin D
The focus was on increasing our body’s nutrient levels and supporting our immune health
If we were all encouraged to take a proactive approach to our health and preventative healthcare was a priority
imagine if junk food was removed during a global pandemic
imagine if we protected those who are vulnerable with extra care and support

Just dreaming of this in yet another lockdown

Happy ❤️ day here’s to eating more real foo

Happy ❤️ day

here’s to eating more real food
eating with self respect
eating with love
eating without guilt
eating with connection

❤️❤️

Excuse me while I introduce you to another smoothi

Excuse me while I introduce you to another smoothie but not just any smoothie this one is a magnesium booster smoothie and no sweeteners required

Magnesium is something we are all lacking in or could do with a little boost. It’s required for over 300 actions in our body and we deplete it when we are stressed or if we drink alcohol regularly. I talk a lot about magnesium because it’s so good for balancing our hormones and helping us feel calm. So if you’re looking for an easy way to add more in your diet try this smoothie 👇

1 small banana frozen
1 tbsp cocao
1 tbsp pumpkin seeds
1 tbsp almond butter or tahini
1 tbsp cinnamon
1 cup milk (any preference)
1/2 cup baby spinach

Blend all ingredients until well combined and enjoy 😊

insulin resistance is the condition of having chro

insulin resistance is the condition of having chronically elevated levels of insulin or prediabetes and plays a major part in conditions including PCOS, acne, and heavy periods. Women also become a lot more susceptible to insulin resistance during perimenopause/menopause due to the drop in estrogen.

Insulin is a hormone that helps get sugar from the blood into the cell. When insulin receptors on cells loose their sensitivity, the sugar that they need cannot get in. As a result, our body tells us to seek out more sugar. This can lead to the vicious cycle of mixed messages and overeating. It doesn't just happen overnight. It slowly creeps up due to “chronically” high blood sugar.Its not just about insulin, its about the sensitivity to insulin - we need our cells to respond to it.

What are some of the things to help our bodies become more insulin sensitive or prevent this from happening?

⭐️ Find out how to balance your meals properly so you are not overeating carbs or protein. Carbs are still important. Just make sure you are not eating refined carbohydrates

⭐️ Support your gut health by eating the rainbow 🌈 and make sure you 💩 every day

⭐️ magnesium - my favourite m nutrient for so many reasons & it does help with increasing insulin sensitivity so lots of leafy greens, pumpkin seeds, nuts, avocado, dark chocolate >80% & source a quality practitioner supplement

⭐️ Sleep is so important. Our Circadian rhythm influences our insulin sensitivity. Making sure you sleep during the hours before midnight helps too

⭐️ Remove/ heavily reduce sugar in your diet and that doesnt mean just refined sugar that also includes all the “healthy” sugars such as coconut sugar, maple syrup, honey, dried fruit such as dates, fruit juice, dessert bars, granola bars and sweetened yoghurt

⭐️ And of course moving your body 💪and managing stress 🧘‍♀️are both important

This is not something that will dramatically improve overnight but persistance and support can go a long way

I would recommend making these changes for a minimum of 3 months and see how you feel
If you need support I can help guide you 😊
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Meal planning sounds so dull but this hack could

Meal planning sounds so dull but this hack could be such a time and energy saver for your week ahead

How about today just writing down in your diary or piece of paper what you are going to eat for your all meals this week. Try it and see what comes up for you. Did it leave you feeling more calm and in control for the week ahead? Also include your snack options (if u eat them). This removes indecision, temptations and procrastination around eating

One of the best ways to start a new habit according to research Is to actually write down what you are going to do as your new habit - the act of thinking, planning and writing it down makes it more likely to happen. If you have a busy week ahead or you never feel in control of your eating habits I recommend trying this 5 minute practice and notice how your week plays out compared to other weeks. I know a lot of us are feeling overwhelmed at the moment with the juggle of life so this little hack can save so much time and energy and be a game changer for your week 😉🙌