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When it comes to eating well, small swaps can make a big difference — especially when they’re quick, budget-friendly, and use simple ingredients. Many shop-bought snacks are loaded with added sugars, unhealthy fats, and preservatives. By making a few favourites at home, you get full control over what goes in, and you can boost the nutrition while keeping the taste you love. Here are three easy, wholesome recipes you can whip up in minutes. Bonus points, they all work as good

Take a breath in, and out. Maybe another time. Go ahead, I'll wait. Ok now that we're chill, let's aim to read this article with a calm inquisitive attitude. It's definitely NOT about panicking and going out to by everything organic. We are just going to be a little more mindful about what's out there in our food, and what we can do about it. Let's go! In our modern world of 'convenience', it’s easy to grab something quick to eat – a packet of crisps, a frozen pizza, a ready-

We all experience stress – it’s part of being human. A little stress can even be helpful, or even life-saving, giving us the push to meet a deadline or escape danger. But when stress becomes a long-term companion, it can take a real toll on our health. I want to take a brief look at the body’s chemistry when stress sticks around too long. As in, what's actually happening physiologically - it's more than just a furrowed brow. The Stress Response: Your Body’s Alarm System When

Food is not just about filling our stomachs with the best possible nutrients each meal. If only it were that simple! We don't choose foods based on natural instincts for high protein, nutrient-dense super-foods that will help us smash our health goals - oh no. We primary eat for TASTE and a whole host of emotional, cultural, social and other reasons. It's complex and it changes day to day. I've spoken to a lot of people about foods they choose, and unpack the reasons why. The

You’ve murdered three succulents, your basil dried up or went to seed, and the peace lily never found peace. It’s okay. Gardening still  has major mental health perks—even if your green thumb is more… brown. Why Gardening Helps the Mind Sensory joy : Touching soil and leaves grounds your nervous system. Daily rhythm : A reason to step outside = circadian reset = better mood + sleep. Low-pressure purpose : Even a wilty tomato plant counts. Micro-wins : Watching something grow

Have you ever felt utterly exhausted  but somehow also revved up  at the same time? Like you could fall asleep standing… but your brain...

You’re powering through your day like a productivity ninja, then—bam—3pm arrives and your brain says “Goodnight.” Sound familiar? The 3pm slump is your body’s way of saying “I told you to eat lunch, Amy.”   Let’s break it down and fix it. Why It Happens: Blood sugar crash  (especially if you had a coffee and muffin for breakfast) Dehydration Stress hormones peaking then plummeting Poor lunch choices—or no lunch at all (you know who you are) Simple Fixes: Eat a proper lunch :

Gardeners are happy people. As my strongest piece of evidence, I present to you, Costa Georgiadis. Right?! If you’ve ever calmed down...

Living with ADHD is like having 42 tabs open in your brain, with music playing on one of them—but you don’t know which. Nutrition won’t make you neurotypical (and who wants that?), but it can  support focus, energy and emotional steadiness. Brains Like Fuel Too People with ADHD often skip meals, crave sugar, and then crash hard. It’s not laziness—it’s low dopamine, poor appetite cues, and executive dysfunction. Top Foods for Focus Protein at breakfast : Eggs, tofu, oats + nut

First thing's first... no food should come with guilt. You need that cake or pizza? You have it. Guilt and shame are learned behaviours that don't naturally come from food, they are taught to us and make us attribute negative feelings to foods or habits. There's a lot of support you can get to help you manage these patterns, often in psychology or counselling. But for now, assuming we're not talking big trauma, but rather a pesky 'food is my safety blanket and sometimes I ove

You’ve had a lie-in. The curtains are drawn. Your cat has already judged you for still being in bed. And yet… you feel like a half-deflated lilo. Why? Because sleep isn’t just about how long  you sleep—it’s about how well  you sleep. And yes, nutrition plays a surprisingly large role. What’s Eating Your Sleep? Culprits include late-night screen time, stress, blood sugar crashes, magnesium deficiency, wine disguised as a “nightcap,” and poor sleep hygiene (no, that doesn’t mea

Inflammation often gets a bad rap, but it’s not always the enemy. Acute inflammation is a natural and necessary response to injury or infection – it helps us heal. But chronic, low-grade inflammation is another story. This silent internal fire can smoulder for years, contributing to a wide range of health issues: from joint pain and hormone imbalance to depression, digestive disorders, frequent headaches, poor sleep and even chronic stress. ' The good news? We all have the po

Being passionate about sleep, means I go back to talking about it whenever I can. Today, I want to discuss something I talk about with clients all the time. Sleep consistency. Quality and quantity is important, but being consistent is essential. We often think of sleep in terms of quantity—“Did I get my eight hours?”—but the consistency  of our sleep habits is just as important as the amount. Going to bed and waking up at the same time every day, even on weekends, may sound l

From bubbling kombucha to the satisfying crunch of homemade pickles, fermentation has stood the test of time. It’s not only a traditional method of preserving food but also one that may offer impressive benefits for your digestive health—when enjoyed in moderation* (I'll come back to this). Let’s dive into the world of fermenting: what it is, how it works, why it’s good for the gut, and how you can make your own gut-loving sauerkraut at home with just two ingredients! What is

Telehealth has become a prominent feature in healthcare over the past few years, particularly since the dreaded virus who shall not be named, fast-tracked the adoption of virtual services. While many Australians have embraced the convenience of online health consultations, some are unsure. Is telehealth just a stop-gap, or could it be a permanent part of your health journey? If you're weighing up whether to book an online consultation or face to face, here are some key advant

If you or your child have ADHD, you’ll know that winding down at night isn’t always as simple as just "getting into bed early." Oof, even just saying that can set your teeth on edge, with visions of lying awake, frustrated and very awake. ADHD brains are wired differently, making transitions, quieting mental chatter, and feeling sleepy at the “right” time a real challenge. The good news? With the right routine, you can help set up smoother evenings, better sleep quality, and

Let’s face it—when it comes to healthy eating, there’s a lot of noise out there. Like, A LOT. It takes away from the common sense...

It feels like everyone (in Australia, anyway) is going to Japan. And why not? The skiing, the cherry blossoms, the food, the shopping, the cultural events - it's almost overwhelming how rish the culture and experiences are for such a (relatively) small place. Japan is one of the most visited places in the world right now, but did you know it's also one of the healthiest? Let's talk a little about the Okinawans, and how their world-famous longevity is strongly connected to nut

With the rising cost of living, putting healthy food (or sometimes any food) on the table can feel like an uphill battle. But eating well doesn’t have to break the bank. By making small, sustainable choices, you can nourish yourself and your family while saving money and reducing waste. Some of these ideas take time and passion - like gardening for instance - but they offer long lasting benefits not only for your body and wallet, but also your mental health. Here’s are some w

I've talked a few times about ADHD, because I love it. There are so many strengths to having ADHD - creativity, energy, engagement - and I hope we work towards celebrating this type of brain, a lot more. Rather than a brain imperfection, sometimes societal structures are just not set up for neurodiverse people. When this happens, the traits of 'inattentive, hyperactive, impulsive' become a problematic side of the same ADHD characteristics (just in different contexts). One dow