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Alchemy Health and Wellness Coaching

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25.01.2022 Avoiding modern-day food toxins as much as possible has a number of benefits and is going to ensure you: - Have a healthy pregnancy - Set up a baby for an optimally healthy life - have excellent gut health (this passes onto babe during birth and breastfeeding) - provide the required nutrients for babe (during pregnancy and breastfeeding)... - balances hormones (particularly important for those struggling with their fertility - PCOS, endometriosis, lack of cycle etc) - reduces inflammatory markers (important for those who suffer from conditions such as endometriosis) - manages blood glucose (to prevent gestational diabetes and insulin resistance in mum) - ensures cell health - new and refined foods have the ability to change our cells. While this may not seem like a big deal now, it is set to affect our children and their children - prevent the likelihood of modern day conditions such as type 2 diabetes, heart conditions, ADHD, autism if you are: - struggling to fall pregnant - looking to fall pregnant soon - are pregnant - are breastfeeding and want support to nourish your body and baby/future baby, apply for our nutritionist partnered program today. @Solainedouglasnutrition and I will support you to learn how to eat for a growing baby so that you can feel better and your babe gets the fuel for a optimal and healthy future. Follow the link in my bio to apply for your spot today. #healthyeating #healthyfood #healthylifestyle #healthy #fertility #pregnancy #nutrition #food #healthyliving #infertility #diet #pregnancynutrition #eatclean #instafood #motivation #healthylife #healthcoach #health #parenting #mum #motherhood #mumlife #kids #family #baby #love #parenthood #children #parents #education See more

21.01.2022 Does the job you’re in produce high levels of job stress and burnout? Does your workplace wellbeing need addressing? To managers and company owners, knowing how to support staff amidst these conditions, whilst juggling an endless to- do list of administrative and managerial tasks, can seem impossible. Improve staff health and wellbeing and workplace environment with effectively delivered presentations, workshops and coaching programs. Reach your entire staff for as little as ...$649.00* with our ‘Express’ Workshop in early 2021. Support your staff to foster a positive workplace culture with evidence-based health and wellbeing workshops and coaching opportunities, facilitated by an experienced school executive and certified health coach. The workshops are designed to provide staff with more effective ways to prioritise their wellbeing, build relationships with others, manage stress and workload, seek support and build greater resilience. View our services handbook here and book in a free 15 minute consultation to discuss your staff needs. http://alchemyhealthandwellness.com.au//Workplace-Wellbein

20.01.2022 This isn't new for some but a great read. A great case fore ensuring your young children aren't being given antibiotics for something viral. An example is that 70% of ear infections have been reported as viral (where antibiotics don't work), yet babies are prescribed antibiotics. I read somewhere to ask your doctor if there is any wiggle room for a "wait and see" approach. Of course for clear infections, this would not be advised. https://edition.cnn.com//baby-antibiotics-link/index.html

19.01.2022 Rest Days... Something I discuss with my clients all the time as an essential part of our weekly plans. i always encourage them to quit feeling guilty and learn to embrace a rest. I personally have 2 rest days a week where the main extent of my exercise MAY be a walk. Some days, I slug it out and do zilch! Rest days are particularly important for women and tired mums, especially when we run the risk of hormone imbalance if our bodies are... stressed, overworked and/or run down. I always encourage female clients who have had a poor night's sleep to skip a hard workout. Female's in particular - those who are breastfeeding, pregnant or looking to become pregnant really need to look after themselves. Our bodies are very smart and will do what they need to in order to protect our fertility, hormones and create a safe environment for our young or future baby. For those who still like to keep a habit alive, I suggest an "active rest" day. This means they can still move their body but take into account their need to recover or adapt to their training in the preceding days. Options for active rest include: - dynamic warm-ups, mobility, foam rolling, and core strengthening exercises - Pelvic floor activation - Go for a walk - Functional movements like easy climbing, hiking etc - Running around after your kids - Dancing - Lower intensity workouts - Yoga or pilates - Massage #healthyg #exercise #healthylifestyle #healthy #weightloss #fitness #health #nutrition #food #healthyliving #cleaneating #foodie #womenshealth #diet #foodporn #eatclean #instafood #motivation #fitfam #healthylife #yummy #delicious #fitnessmotivation #keto #lowcarb #goals #healthcoach #health See more

19.01.2022 Client Share - Jess and Miller Jess is into her second round of coaching with me and she doesn’t stop impressing me. Not only has she lost over 10kg through incremental upgrades and developing her food knowledge, she has put in place strategies to improve her health, reduce stress and get her body moving. Jess shared this photo with me last week after a session focusing on how she could upgrade the meals she provides to her family. We focused on finding al...ternatives for family favourites and getting the kids involved in meal planning and prep. Miller and I made paleo chicken nuggets. He even said to the nuggets..... You go in the oven and I’ll be back to eat you all up! Kids LOVE them. Proud of you my girl! Need help to look after your health as well as the whole fam? My programs are focused on lifestyle changes, not diets. Through a better understanding of food and health, I help clients to eat a whole food diet that nourishes them and improve their longevity. Visit my website for more info and to apply for your placement when a spot frees up! #healthyeating #healthyfood #healthylifestyle #healthy #weightloss #fitness #health #nutrition #food #healthyliving #cleaneating #foodie #weightlossjourney #diet #foodporn #eatclean #instafood #motivation #fitfam #healthylife #yummy #delicious #fitnessmotivation #keto #lowcarb #goals #healthcoach #health

19.01.2022 Bone Marrow This excellent form of fat is ideal for babies and adults (and dogs - look at Lily! ). Once upon a time we would have done anything to crack open the bone of an animal for this filling delicacy!... Benefits - high healthy fat content - offers a lot of easily digestible calories - Rich in B12: To create DNA and build amino acids and proteins - Boosts Energy: manufactures red blood cells and other key cells in your body - Keeps Skin and Joints Healthy: as it’s a great source of collagen - Fights Inflammation: and boosts your immune system Roast and serve alongside a steak Include in your 48 hour slow cooked bone broth (drink alone, add to soup, stews, casserole etc) Make marrow butter and serve on crackers Scoop out and add to scrambled eggs For babies Add to eggs Stir through purée Scoop out let them self feed Make a marrow butter and serve in the end of sweet potato chips

18.01.2022 Are you over feeling flat? Sometimes all it takes it to begin learning about yourself and why you do and say the things you do. Begin to address any stress, anxiety, depression through improving your nutrition, lifestyle and mindset with the support of a qualified health coach.... My coaching programs help to educate you, give you tools to improve your health and mindset and have the support from someone along the way. Visit the link in my bio to learn all about how I can help you today. #healthyeating #healthyfood #healthylifestyle #healthy ##nutrition #food #healthyliving #cleaneating #eatclean #motivation #healthylife #mentalhealth #mentalhealth #mentalhealthawareness #selfcare #selflove #anxiety #motivation #depression #mentalhealthmatters #wellness #inspiration #healing #happiness #positivity #positivevibes #therapy #mindset #psychology See more

18.01.2022 Fats for your cycle, fertility, pregnancy and your baby While fats have been vilified, they are absolutely essential for optimal health and nutrition in women preconception, in pregnancy, while breastfeeding and for our growing babies. Brain function, immunity, gut health, hormone function and development are just SOME of the areas that rely on quality healthy fats.... Everyday we try to get AT LEAST a few different varieties for myself, Matt and Ruben. Future mamas, mamas, women and men please do your best to include: - animal fat from quality meat - high quality full fat and minimally processed milk products (butter, ghee, yoghurt and milk) *only once babies digestion is ready - bone broth - high quality cod liver oil - pasture raised eggs (yolks only for babies under around 10 months) - coconut oil, milk, cream and yogurt - avocado and avocado oil - olives and olive oil - nuts and seeds (properly prepared)

18.01.2022 Thankful Thursday... Scientists believe that your brain has a built-in negativitybias. This is because, as our ancestors were required to focus on the negative (ie running from an animal) with urgency in order to survive. Now, we still have the programming but less of the urgent threats! You don’t have to accept this bias nowadays! By learning to focus on the good and embedding a gratitude practice, "you’ll still see the tough parts of life. In f...act, you’ll become more able to change them or bear them if you take in the good, since that will help put challenges in perspective, lift your energy and spirits, highlight useful resources, and fill up your own cup so you have more to offer to others." Rick Hanson. What is good in your life right now? #goals #happy #happiness#healthcoach #healthcoaching #advice #selfimprovement #inspire #positivity #positivevibes #selflove #stressreduction #grateful #gratitude #habits #productive #productivity #selfcare #goalsetting #inspiration #motivation #dailymotivation #iin #iinhealthcoach #motovationalquotes #quote #mindset #lifestyle #coach See more

17.01.2022 Optimal gut health protects us from disease and illness now and later in life. Many aspects of our health and wellbeing are linked to our gut health - energy, mental health, skin, hormone balance, metabolic health to name a few. As adults, it is important that we eat the right foods to ensure a diverse population of healthy gut microbiome and eat less of the things that lead to an over-population of the "bad bugs" - think sugar, refined g...rains, vegetable oils and processed foods. As parents, it is also our responsibility to populate our babies guts with the right microbiome to set them up for optimal health later in life. it is also important to be conscious of what digestive enzymes are present based on their age as this can affect their ability to digest different foods at certain ages. Focus on balancing your plate with: - a portion of good quality protein (grass-fed, pasture raised) - plenty of healthy fats (butter, olive oil, coconut products, avocado oil, raw nuts and seeds) - plenty of non-starchy vegetables - a selection of starchy veg ((like root veg)/properly prepared pseudo grains (buckwheat, quniona) / well digested grains (cooked and cooled rice) provides prebiotics and resistant starch that is good for our guts. - the addition of bone broths to meals, fermented vegetables, probiotic rich foods like coconut yoghurt or kefir are like the icing on the gut-friendly sugar-free cake. If you need help with your gut health, this is my jam! Visit my website to learn about the coaching programs on offer. #healthyeating #healthyfood #healthylifestyle #healthy #weightloss #fitness #health #nutrition #food #healthyliving #cleaneating #foodie #weightlossjourney #diet #foodporn #eatclean #instafood #motivation #fitfam #healthylife #yummy #delicious #fitnessmotivation #keto #lowcarb #goals #health See more

16.01.2022 Following on from my previous posts about the inclusion of healthy dietary fats for fertility, it's time to chat carbs! I love to pair those nourishing fats with carb sources to support my blood sugar levels. These quick tips are a good place to start when tidying up your nutrition. Many of our hormone or metabolic imbalances come about from the excessive amount of refined sugars and grains included in our diets. If you are someone who st...ruggles with any imbalances (e.g. PCOS, diabetes, insulin resistance, loss of cycle etc) or even brain fog 3:30itis and so on, it could prove advantageous for you to replace some of those blood sugar spiking carbs with some "smart" or "slow" carb sources instead. These sources are great to keep in mind when pregnant as well - while we can turn into carb monsters as we grow a tiny human, we must be mindful of our natural insulin resistance in pregnancy which can lead to gestational diabetes, metabolic dysfunction, weight gain and poor energy. Instead, nourish your body with the energy it needs from a better source. I like: -A larger amount of non-starchy vegetables (everything aside from most root vegetables) As well as a complimentary serving of any of the following: - Starchy carbohydrate/Root vegetables like: potato/sweet potato, parsnip, beetroot - Pseudo grains: e.g. quinoa, buckwheat (soaked and soured if possible) - Cooked and cooled rice (if tolerated) - Lower sugar fruits or smaller serves of higher sugar fruits Remember, if you experience gas and bloating following the consumption of carb sources, there could be something going on in your gut. Working with a health coach and a nutritionist to address these concerns is a great way to get on top of your health goals. Visit the link in my bio to learn more about the programs we have on offer. Only 2 spots available! See more

15.01.2022 Whether you plan on having a baby soon or in the future, are pregnant or breastfeeding - knowing how to optimally fuel yourself is so important for you and bub. "Biological human life begins at the time of conception. Growth and development of the fetus during these early weeks depends on the nutritional stores that the expectant mother has built up during the pre-conceptual period; and the development that occurs during the ensuing months will draw on the ...expectant mother’s pregnancy diet and the nutritional environment of the womb." The Nourishing Traditions Book of Baby & Child Care. Morell, Sally Fallon Work with a nutritionist and a coach to plan for a baby, support a pregnancy or nourish yourself while breastfeeding. Visit our website today to view and apply for a program. #healthyeating #healthyfood #healthylifestyle #healthy #fertility #pregnancy #nutrition #food #healthyliving #infertility #diet #pregnancynutrition #eatclean #instafood #motivation #healthylife #healthcoach #health #parenting #mum #motherhood #mumlife #kids #family #baby #love #parenthood #children #parents #education See more

15.01.2022 How good is the meat you eat? A high amount of nutrients are only found in significant amounts in animal products and are much more easily absorbed from animal products (like calcium, B6, magnesium, iron, zinc, copper, and B12) but the source of your meat is important. ... - Pasture-raised or grass-fed animal products have a better omega-6-to-omega-3 ratio than conventionally raised animal products (at present many standard diets contain far too much omega 6 due to vegetable oils, packaged food, not enough omega 3 fatty acids found in quality fish etc) - They also have higher amounts of conjugated linoleic acid, which may have anticancer properties - There are higher amounts of other vitamins and micronutrients (Vitamin E, vitamin B1, beta-carotene, B2, calcium and selenium) When it comes to fish, did you know that wild caught fish are also superior to farmed fish? Wild caught salmon contains ten times more omega-3 than omega-6, whereas farmed salmon has only four times less omega-3 than omega-6. Wild salmon has four times as much vitamin D than farmed salmon. #healthyeating #healthyfood #healthylifestyle #healthy #weightloss #fitness #health #nutrition #food #healthyliving #cleaneating #foodie #weightlossjourney #diet #foodporn #eatclean #instafood #motivation #fitfam #healthylife #yummy #delicious #fitnessmotivation #keto #lowcarb #goals #healthcoach #health See more

14.01.2022 A theme that has come up often over the last few weeks with clients is this belief that we must "always be motivated." This is a very difficult feat to achieve. I know from working with a number of clients and even myself - this is very unrealistic. There is the whole concept of motivation and commitment that we must consider. Many things must align for us to be motivated. But there are practices, habits and parameters we can set to ensur...e commitment. If we are committed to a goal, we develop the skills required to get us there, we put in place measures to ensure these are executed and we have a back up plan for the days we don't have the motivation required to excel. #goals #happy #happiness#healthcoach #healthcoaching #advice #selfimprovement #inspire #positivity #positivevibes #selflove #stressreduction #grateful #gratitude #habits #productive #productivity #selfcare #goalsetting #inspiration #motivation #dailymotivation #iin #iinhealthcoach #motovationalquotes #quote #mindset #lifestyle #coach See more

13.01.2022 Tuesday Tips - Exercise Every fortnight, a group of us get together online for a health mastermind group. Last month, my presentation was on effective ways to exercise and grow muscle. Through my research, I explored how to improve metabolic health, support hormones, grow muscle and support health long term. My presentation was lengthy, but here is some main takeaways that my research uncovered: Prioritise:... Natural movement patterns and activity - functional lifting or movement patterns - lifting, walking, hiking, climbing PROPER Resistance training with progressive overload - leads to metabolic rate increase as protein muscle synthesis works its magic after training ends, good for joints and longevity Mobility work - to ease muscle tension, good for bone health, reduced stiffness/swelling esp later in life Because: a) Does not tax the sympathetic nervous system as much as some endurance based or HIIT activities b) Promotes central nervous system adaptation rather than constant recovery (taxing) c) Larger muscles consume more energy so it’s a great idea to work the whole body or large muscle groups through compound lifts d) Builds bone and muscle strength e) Keeps hormones happy (balances out growth hormone, testosterone. In women it’s been shown to have favorable effects on estrogen and progesterone when done right) CAUTION Frequent engagement in movement patterns the human body isn't able to adapt to and always has to "recover" from Excessive endurance cardio Overtraining in any sport/activity Frequent HIIT training Taxing heavy lifting without adequate form, rest or nutrition. Because it: a) Stresses the body b) Can lead to hormone imbalance (increased cortisol, knock on effect to hunger hormones and sex hormones) c) Forces your body to constantly recover and not adapt metabolically or promote muscle hypertrophy (growth) d) Can be more likely to burn calories/energy "manually" and not once activity is completed (body slows down metabolic rate at rest to preserve energy as a natural a protective human response) See more

12.01.2022 R e c i p e - Baby friendly bread http://alchemyhealthandwellness.com.au/recipe-babybread/ High in healthy fat, gluten and grain free.... Follow the link to view and download this nut free bread recipe for babies/children and the adult version. Full of fibre and healthy fats. Not only is it a great early food option for babies who are yet to be exposed to wheat (generally around 10-12 months), but it is great for the whole family. Rich in omega 3 fatty acids and protein, baby will love feeding themselves and gaining independence around meal time. *Only introduce this is baby has had egg yolks and is tolerating them well. You may wish to have also introduced any oil/ghee prior to including in your bread.*

11.01.2022 Wise words I agree with from a fellow coach

11.01.2022 The first 1,000 days of a child’s life is the optimal time window for ensuring good nutrition for healthy brain development. The relationship between nutrition and mental health begins very early in lifein fact, it starts before birth. The fetal brain is highly sensitive to nutrient deficiencies due to its extreme plasticity, or its sensitivity to environmental inputs capable of altering its structure and function. It is suggested that ...parents consider planning for conception at least 6 months but ideally 12 months ahead of time. Why??? Because research indicates that what the parents eat plays a critical role in shaping an infant’s developing brain. After birth, an infant’s brain remains highly sensitive to nutritional inputs. So focusing on seeding the infant gut with beneficial bacteria and then providing nutrients that support gut and brain development is key. Visit the link below to learn all about how I can support you to feed yourself and your growing family brain-healthy foods with a tailored coaching program. http://alchemyhealthandwellness.com.au/services-rates/

10.01.2022 Carbohydrates: fibre, glucose and fructose Eating "smart" carbohydrates is about eating those that are high in fibre and moderate to low in glucose and fructose. Fibre is a type of carbohydrate that the body can't digest. Found in non-starchy and starchy vegetables, pseudo grains and whole grains. Though most carbohydrates are broken down into sugar molecules, fibre cannot, and instead it passes through the body undigested. Fibre helps re...gulate the body's use of sugars, helping to keep hunger and blood sugar in check. Glucose: a safe sugar in moderation Found in starchy root vegetables (e.g. potato, sweet potato), from vegetables, or from fruits. Glucose can be a safe sugar when it's consumed in moderation. Fructose: safe in moderation, toxic at high doses Found in fruit and in some vegetables in moderate amounts and in high amounts like sweeteners like sugar and syrups. It's important to understand that fructose is handled completely differently than glucose. It's not utilised as fuel by the cells and it's shunted directly to the liver by the portal vein to be converted to harmful fats and glucose when eaten in excess. This excess causes metabolic problems, raises blood pressure, damages the kidneys, and promotes metabolic disease. Can also cause non-alcoholic fatty liver disease. Disrupts your appetite control (it actually makes you hungrier when you eat it). It’s excess fructose, together with vegetable and seed oils and refined grains that is the biggest detriment to our overall health. When consuming carbohydrates I like to follow an 80/20 Rule. The exceptions to the 80/20 rule are for people who have serious chronic disease, like an autoimmune condition, and people with known food intolerances like gluten intolerance or those diagnosed with high blood sugar or gestational diabetes.

09.01.2022 FOOD is fuel for our bodies and then there are PRODUCTS that go in our mouth and through our digestive system providing little or no benefit to our bodies. While there are some things I eat for enjoyment - I would never eat them expecting them to nourish me or fuel my body adequately for the next meal. The same goes for our growing babes. As a woman, I look to eat more FOOD that provides the adequate nutrients for me and for Ruben (through my breast milk) I... think we need to shift away from the idea of only focusing on macronutrients or calories when assessing our food intake. If anything, we need to move towards the idea of nourishment or fuel. This means we classify foods not based on their macronutrient ratios, but on their ability to provide the energy and nutrition the body needs to function optimally. I would argue that a carbs, protein and fats are not made equal and we would be making a big mistake to only count calories or macros and not question the source. #healthyeating #healthyfood #healthylifestyle #healthy #weightloss #fitness #health #nutrition #food #healthyliving #cleaneating #foodie #weightlossjourney #diet #foodporn #eatclean #instafood #motivation #fitfam #healthylife #yummy #delicious #fitnessmotivation #keto #lowcarb #goals #healthcoach #health See more

09.01.2022 Ladies, did you know, most of the expert advice we get on exercisehow often to do it, how much to push yourself and which types are best is geared toward optimising male fitness? Queens - this is why you feel so tired and burnt out all the time. It’s why your sleep is impacted, your nutrient stores are low or it could explain why your hormones are out of whack. How did this happen?!?!... Well, it's because, in fitness and exercise studies, men are preferred research subjects. It’s argued that it’s easier and less expensive to facilitate experiments for the male pattern than for women’s monthly hormonal fluctuations. ‘ This underrepresentation of women in the studies contributes to the collective belief that women should push harder and do intensive workouts every day. We need to learn to work with our cycle, energy levels and intuition. Trust your body - don’t flog it! I have a blog post on this very topic due out next week. To learn more about health coaching programs and how I can support you to feel better and start exercising in a way that supports your health. Visit the link in my bio today. #womenhealth #health #women #healthylifestyle #fitness #fertility #motivation #wellness #healthy #womenhealthcare #postpartum #weightloss #healthyliving #love #postpartumcare #womenworldwide See more

08.01.2022 A bit quiet over here. The 8 month regression is getting us good! Another change in the life of a parent. I’ve spent 2 weeks anxious while I lost sense of control. But, I’ve spent a week working on acceptance. Now I am in a place of acceptance, it is about consolidating this skill and maintaining a strong mental state.... Ruben has taught me more in my spiritual journey than any book or podcast ever could. I’m learning: - that success as a person isn’t based on what your child achieves (sleep, eating, strength, academics) - you shouldn’t try to win at everything in life (especially baby sleep) - you can choose to enjoy the events in your life and learn from them - nothing is ever a mistake, it’s all an outcome you can learn from and now stew over. Thanks Ru!!! Xxx

08.01.2022 All anxiety feels so real at the time - but is it all warranted? As my anxiety bubbles from time-to-time, I can lose sight of how much intensity I place on whatever it is that is stressing me. When I can rationally analyse what is going on - it really isn't life or death. By looking for things that are going well and remembering a time where things were actually more intense than this time or event, we can hopefully move out of unwarrante...d/frustrating minor anxiety. #goals #happy #happiness#healthcoach #healthcoaching #advice #selfimprovement #inspire #positivity #positivevibes #selflove #stressreduction #grateful #gratitude #habits #productive #productivity #selfcare #goalsetting #inspiration #motivation #dailymotivation #iin #iinhealthcoach #motovationalquotes #quote #mindset #lifestyle #coach See more

07.01.2022 Reasons to eat more fat for your cycle, fertility, pregnancy, breast feeding and for you baby are plentiful. As a general rule of thumb, i like to cycle through all of these fats, but with an emphasis on animal fats making up the majority of what I eat and the remaining featuring often but not as much. The whole "Fat makes you fat" fad came about from some very poor research that has since been disproven. Both anthropological research and... modern clinical studies have revealed that this is false, and that the low-fat, high carbohydrate diet promoted is a huge failure (you just need to look around at the health in our western countries) Recent reviews of the scientific literature show that saturated fat doesn't raise cholesterol levels over the long term. And while high cholesterol is associated with heart disease, no causal relationship between the two has been determined. Reasons for: 1. We have been eating a high-fat diet for most of human history 2. Breast Milk is the perfect food for infants with 55 percent calories from fat - this tells us something 3: Fat is the preferred energy source to the body - Our bodies are basically designed to run on saturated fat and monounsaturated fat, 4: Omnivorous animals naturally prefer and thrive on a high-fat diet. 5. Saturated fat is particularly beneficial for fertility 6. HIGH fat boosts male fertility too - insulin resistance causes testosterone to be converted into estrogen which affects male fertility What fats do you like the best? #healthyeating #healthyfood #healthylifestyle #healthy #fertility #pregnancy #nutrition #food #healthyliving #infertility #diet #pregnancynutrition #eatclean #instafood #motivation #healthylife #healthcoach #health #parenting #mum #motherhood #mumlife #kids #family #baby #love #parenthood #children #parents #education See more

07.01.2022 Fertility Friday My passion is helping women and their partners to be the best and most fertile versions of themselves. This doesn't actually end with conception... Your health throughout pre-conception, pregnancy and breastfeeding has an effect on the long term health of your child. Studies show that the nine months of pregnancy is the most consequential period of our lives and it is up to us to give our babies the best start to life. ... Do you know what it takes to prepare for, grow and then nourish a healthy baby? #healthyeating #healthyfood #healthylifestyle #healthy #weightloss #fitness #health #nutrition #food #healthyliving #cleaneating #foodie #weightlossjourney #diet #foodporn #eatclean #instafood #motivation #fitfam #healthylife #yummy #delicious #fitnessmotivation #keto #lowcarb #goals #healthcoach #health See more

07.01.2022 Are you eating the nutrients you need? During my recent consultations with @solainedouglasnutrition , it came to our attention that my iron and calcium were on the low side. This is really common as a breastfeeding mother. Solaine requested that I include more of these nutrients in my diet. And 2 great foods are liver and bone broth. Some practitioners may be quick to diagnose supplements, but the truth of the matter is - nothing nourish...es you like a whole food. They are more bioavailable and less likely to cause a cascade of other symptoms. For Ruben - calcium and liver are a priority for him. His calcium needs are mostly met through my breast milk, but we do include it in his food. To add liver, we have increased our consumption of heme iron through mince meat dishes and mix in 1/4 of the meat quantity as liver. Matt also makes chicken liver pate that we enjoy on seed crackers. While iron rich vegetables do feature, we don't rely on them alone, as the animal products trump them by a mile. Ruben has frozen liver grated into his hot meals or eats the same mince dishes as us. To include more bone broth, we have been making a soup or casserole every week this winter, we drink it like a hot cup of coffee (brothee) and add it to any dish we can. We also cook rice and quinoa in broth instead of water. I would say 90% of what Ruben eats has broth mixed into it - his meat and veg purees as well as the dishes he eats for lunch and dinner (soups, curries, casseroles). Are you interested to know what your nutrient stores are like? As part of out 6 month nutritionist partnered program, you can have your blood work run and be provided with a personalised plan to address your specific needs. You will have a coach working with you to up-skill and support you to reach your goals. Visit my website today for more details See more

06.01.2022 Client Love Another happy client just wrapped up working with me for almost 12 months. Ina has been so successful! She was a model client. She changed her eating, food preparation, food shopping and exercise habits so much that she has lost weight, has more energy, sleeps better and is healthier overall. I am so proud of her and was happy to send her off, trusting in the fact that she would continue all her hard work.... Ina's departure has opened up a spot in my client load. If you are interested in improving your health and wellbeing, visit my website to view program options and to apply for your spot today. #healthyeating #healthyfood #healthylifestyle #healthy #weightloss #fitness #health #nutrition #food #healthyliving #cleaneating #foodie #weightlossjourney #diet #foodporn #eatclean #instafood #motivation #fitfam #healthylife #yummy #delicious #fitnessmotivation #keto #lowcarb #goals #healthcoach #health See more

04.01.2022 And even before! The nine months of pregnancy is the most consequential period of our lives, But the lead up to pregnancy is equally as important. Did you know that a optimal nutritional environment in the womb affects our health at birth but also during our early childhood and later into life?... When eating to optimise not only our fertility but also the health of our bubbas: "First, we can look at what traditional cultures eat during conception and pregnancy. These cultures are characterised by high fertility rates and easyalmost to the point of seemingly effortlessbirths, and a complete absence of or low rates of modern disease like allergies, autism, or asthma. Then, we can look at what nutrients modern science tells us are essential and then find foods that we know are high in those nutrients and build a diet based on those foods. It's always best to meet nutrient needs through foods. That's the way that we're adapted to absorbing them. Isolated, synthetic nutrients don't have the same effect on our bodies, and many nutrients require co factors and enzymes to be properly absorbed and activated." Chris Kresser In order to best support your body, fertility, and your baby - Eat less of the bad stuff and more of the good. If this is an area you require more help in, a health coaching program could be for you. Our programs are specifically tailored to you individual health concerns, conditions and blood work and work to your goals. Have a nutritionist support you to build a nutrition plan and a coach to help you follow through and provide you with the information and skills you require to create the best start for your bub. #healthyeating #healthyfood #healthylifestyle #healthy #weightloss #fitness #health #nutrition #food #healthyliving #cleaneating #foodie #weightlossjourney #diet #foodporn #eatclean #instafood #motivation #fitfam #healthylife #yummy #delicious #fitnessmotivation #keto #lowcarb #goals #healthcoach #health See more

03.01.2022 Blog Post - Additives: MSG Would you eat a product or feed it to your family if you knew it had links to - ADHD, autism, brain disorders or hormone disruption? Do you know that food producers want you to purchase a product rather than protect your health so they will change the name of an ingredient (like MSG) just so you don't know it is in there?... Did you know that some products that live on your shelves like vegemite, frozen meals, protein powders, sauces and dressings contain these ingredients that are linked to degenerative brain conditions? Did you know that if you suffer from any gut conditions, IBS, leaky gut and so on, you are more likely to have these harmful products travel to your brain? Read part one of my series on food additives today and start tidying up those pantry shelves and prioritising your health. http://alchemyhealthandwellness.com.au/blog-additives-msg/

03.01.2022 Baby and adult friendly recipe to get in some amazing healthy fats (MCT's from the coconut milk and omega 3's from the seeds). Chia seeds contain large amounts of fibre (for great digestion) and plenty of high-quality protein, and several essential minerals and antioxidants. Find this recipe on my instagram/Facebook stories today (or Ru’s Kitchen Highlights on Instagram) or purchase a copy of my recipe ebook 'Kitchen Alchemy' for only $5.95 http://alchem...yhealthandwellness.com.au//kitchen-alchemy-r/ This nutritious snack has an interesting texture. It is a healthy breakfast, snack and dessert alternative for babies and children. Easy to portion out and serve or send to school. Dress them with any healthy toppings you desire or add flavourings of your choice (vanilla, cinnamon, stevia, cacao or berries) See more

03.01.2022 Have you had your bloodwork reviewed recently? My nutritionist @solainedouglas_nutrition recently reviewed my blood work. This is a service I offer as part of my ‘Nutritionist Partnered’ Program. The reason why I wanted to take a look at my bloods is to check my nutritional stores post pregnancy and as a breastfeeding mum. ... Blood work is always a good idea. What matters more is WHO runs it and analyses it. Some practitioners won’t be as thorough as others or look through the same lense. Why I choose to work with Solaine is because she specialises in women and hormones, she comes from the approach of real and whole foods and she goes above and beyond to learn the most current research! Jump onto my stories (bloodwork highlight) to hear all about what we found. If you are interested in having your bloodwork run, a personalised nutrition plan and the ongoing support of a coach to keep you accountable and on track, I have just had 2 clients finish up on programs and this means I have 2 spots available! Visit the link in my bio to learn more today.

02.01.2022 Do you know what toxic fats do to your body and how they can effect our children? These oils are products loaded with free radicals, resulting in a toxic breakdown, which leads to disease, depress the immune system and impair growth or a healthy baby/child. I have been sharing a lot about including more fats in our diet. This does NOT include the use of vegetable oils. Due to some pretty terrible science and hidden agenda, the push for ...vegetable oil consumption is extremely damaging to our health. Virtually every restaurant uses vegetable oil to cook with and a number of packaged foods includes it. Mostly because it is cheaper to use! The problem with vegetable oils: - high in omega-6 and that excess of omega-6 promotes inflammation, infertility, and is linked to virtually all modern disease (heart disease, diabetes, obesity, irritable bowel syndrome, inflammatory bowel disease, autoimmune diseases like rheumatoid arthritis, asthma, cancer, depression, behavioral problems in children and adults alike) - Trans fats interfere with growth and neurological development of babies and children - Trans fat is associated with low-birth-weight babies, chronic illness like heart disease later in life - Trans fats impair growth and interfere with learning ability and can result in reduced visual acuity - Interfere with hormone production, causing the infant to be less resistant to stress in their lifetime A couple of tips to reduce your consumption: - Hold off the hot chips and deep fried food for you, babies and children - Prioritise healthy fats: grass-fed butter, coconut oil, grass fed lard/tallow, avocados and their oil, olive oil, nuts and seeds, fatty fish etc - Eat out only on occasion, making the majority of the food you eat homemade - Ask what oil is used and request food to be cooked in butter, coconut oil or olive oil (most restaurants have these on hand) - Read labels and avoid all vegetable and seed oils - Ask for olive oil and lemon or vinegar as a dressing See more

02.01.2022 A bit of wellness for your Wednesday... Walking is my favourite activity and one I always promote for clients. What other movement pattern is more natural to us as humans? I am not a huge fan of more unnatural movement patterns, long stints of endurance exercise or this new day-in-day-out HIIT craze because it can be very stressful on a inadequately rested or fuelled body. I love walking and hiking for its amazing benefits for the mind, b...ody and soul. Want to lose weight? - Walk Too tired to train? - That’s okay walk Feeling stressed? - Walk Angry or upset? - Walk it off Want to catch up with a friend? - Walk Kids need entertainment? - Walk Need to call someone? - Do it from a walk Walking daily is part of our practice - getting into nature is where Matt and I have deep conversations and Ruben is the most zen. Have you got plans to walk today? #goals #happy #happiness#healthcoach #healthcoaching #advice #selfimprovement #inspire #positivity #positivevibes #selflove #stressreduction #grateful #gratitude #habits #productive #productivity #selfcare #goalsetting #inspiration #motivation #dailymotivation #iin #iinhealthcoach #motovationalquotes #quote #mindset #lifestyle #coach See more

01.01.2022 Here is a reminder to eat some liver today, try: - pate - grate frozen liver into any dish to hide it (at the end of cooking) - beef and liver meat combo (in Bolognese, lasagne or burritos) - liver capsules (Gelatin Australia does a good one) ... Possibly the most nutrient dense food on the planet for iron and a bunch of vitamins.

01.01.2022 I see this a lot in my clients and in myself at times. We often run away with a scenario and get ourselves worked up in a tizz! My biggest strategy when this happens it to look rationally at the evidence we have. Is there anything actually predicting that the worst could happen? Or are we simply caught up in old thought patterns? As a health coach, I help clients who are: - anxious and tired of the constant over-thinking ... To start: - prioritising themselves - developing awareness of their thoughts - think rationally So that they can: - enjoy their day-to-day life without the constant stream of worry My clients inspire me everyday. They come into my office and share how their anxiety presents, but they apply all of the required self-talk to rationalise with themselves and divert their thinking to something more useful and productive. If this sounds like something you would love help in, visit the link in my bio to apply for a coaching position today. Your first consult is FREE. You can share more about your story with me, and I can tell you just how I can help you to start feeling better. #goals #happy #happiness#healthcoach #healthcoaching #advice #selfimprovement #inspire #positivity #positivevibes #selflove #stressreduction #grateful #gratitude #habits #productive #productivity #selfcare #goalsetting #inspiration #motivation #dailymotivation #iin #iinhealthcoach #motovationalquotes #quote #mindset #lifestyle #coach See more

01.01.2022 Sardines are something I know I need to include more of in my diet - for breastfeeding and future fertility. They are not something I am used to eating, so Matt made some tasty tuna fish cakes with added sardines. I barely taste them! Benefits of Sardines: 1. Protein rich - required for overall heath and optimal fertility 2. Packed with calcium - for fertility, pregnancy, breastfeeding, bone and heart health... 3. They’re a great source of Omega-3 - anti-inflammatory and fertility promoting 4. High in selenium - for thyroid health 5. Rich in vitamin D - vital for our overall health, immune system, hormone health 6. Sustainably fished From Easy Keto By Pete Evans Ingredients: 2 tablespoons coconut oil or good-quality animal fat*, plus extra for greasing 415 g total jarred tuna/salmon and/or sardines or red salmon, drained 2 spring onions, finely chopped 1 tablespoon coriander leaves, finely chopped 250 g mashed sweet potato 12 teaspoon finely grated lemon zest 1 long green or red chilli, halved, deseeded and finely chopped 3 eggs sea salt and freshly ground black pepper Method: 1. Preheat the oven to 200C (180C fan-forced). Grease a 12-hole standard muffin tray. 2. Place the coconut oil or fat, jarred fish, spring onion, coriander, sweet potato, lemon zest, chilli, eggs and a pinch of salt and pepper in a bowl and mix until well combined. 3. Spoon the mixture evenly into the holes of the prepared muffin tray. 4. Bake for 25 minutes, or until the fishcakes are firm and cooked through. 5. Allow them to cool in the tray for 2 minutes, before turning out onto a wire rack to cool completely. Remove the chilli for a meal to serve to babes. See more

01.01.2022 Extraction star Chris Hemsworth wants to tell you something