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Amanda Lee

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24.01.2022 What is one of my most favourite breakfasts of all time? SCRAMBLED EGG This breakfast is so versatile! ... If you want a low carb option, just have it on its own. If you want a carb option. Have it on sourdough! If you want something fancy, add vegetables and herbs, such as tomato, parsley, chives, mushroom and spinach. I even add chia seeds to mine sometimes! The posibilities are endless with eggs! Natures original superfood filled with approx 74 calories per egg. They’re the perfect protein source because they contain all nine essential amino acids needed to meet your body’s needs. Plus they’re a natural source of key nutrients, including omega-3 fatty acids, Vitamins A, D, E, and B12, antioxidants, and choline. also EGGS ARE NOT BAD FOR YOUR CHOLESTEROL!! Boil them, fry them, poach them or scramble them. They are a great addition to healthy eating! What is your favourite egg recipe?

23.01.2022 Pre and Probiotic Baked Beans - Recipe by Me! Fibre and probiotic to aid in supporting your gut! A warm and yummy breakfast option! 1/2 cup of organic beans... 1/4 of an onion, sliced 1 tsp of crushed garlic 1 tblsp of Wholegrain mustard 1 tomato, chopped 1/4 cup of saurkraut grind of pepper *optional to add spinach and vegetables as you please

21.01.2022 Winter Wellness Is your immune system ready for winter? As usual the gut is the key to immunity, With over 70% of the immune system found within the gut associated lymphoid tissue (GALT). So lets focus on some immune system loving foods for you to include regularly to help keep those colds at bay.... Garlic - Its allicin content plays many important roles within the immune system. Ginger - Its warming circulatory stimulant and inflammatory action encourages detoxification and helps raise body temperature to aid the body in fighting off those winter bugs. Citrus - loaded with Vitamin C, everyone knows this nutrient as an immune boosting panacea. It works in several ways by intervening with immune cell expression and signaling, as well as assisting in the production of interferons that help protect cells against attack. Manuka Honey - it exerts antioxidants, anti-inflammatory and antimicrobial properties due to compounds working together and apart. Bone Broth - the vitamins and minerals that are leached out of boiling bones are incredibly beneficial for your immune system in a variety of ways.

21.01.2022 Pimp your Porridge We are well and truly in porridge weather. It doesn't have to be a source of monotomy, but rather a blank canvas to a range of delicious variations that you will never get tired of! Apple and Cinnamon - add apple and cinnamon with a drizzle of honey... Coco Cacao - stir through some cacao powder, top with coconut flakes, cacao nibs and banana Carrot Cake - half oats and half grated carrot, milk, cinnamon, nutmeg and ginger. Berry Blast - top with strawberries, blueberries, raspberries and pecans, drizzle with honey Energy Hit - stir in tablespoon of peanut butter and teaspoon of MCT oil, top with sliced banana and chia seeds. Fancy Fibre - add stewed pear, LSA, sprinkle with cinnamon and drizzle with maple syrup. Vanilla Fig Protein Pump - cook oats with dried figs, stir in a scoop of vanilla protein powder and top with chopped almonds. See more

20.01.2022 Hormones are the most amazing substances your whole existence depends on them. The only problem is, when they get out of sync, they can make your life a misery. Good news is that it does not have to be this way. With the right approach you can take back control. The number 1 cause of hormonal imbalance is STRESS!!... Stress affects a woman’s endocrine system instantly. It is an evolutionary quirk related to times of famine and limited food sources. A woman’s fertility is reduced as soon as the body is placed into a state of long-term stress. Literally, your sex hormones are turned off in order for your stress hormones to activate. So with this in mind, it makes complete sense to focus on managing stress as a core component of your approach to hormonal balance. For more information or a consult just DM me Photo source and reference to HHY

19.01.2022 8 ways to rev up your metabolism When looking to lose weight and increase energy, your metabolic rate plays a major part. Here are some surefire ways to boost your metabolism! 1. Sleep More - lack of sleep will slow down the metabolism and can also increase your hunger hormone ghrelin whilst decreasing leptin, your fullness hormone. ... 2. Take a cold shower - the body needs to generate heat when you take an ice cold shower, which can kick start the metabolism. 3. Spice it up - particularly chilli or cayenne pepper, due to its capsaicin content. 4. Increase your protein - it helps build muscle which helps increase basal metabolic rate. 5. Drink some Green Tea - this has been shown to increase metabolism. 6. Lift weights - the higher your muscle mass, the higher metabolic rate will be. 7. High Intensity Interval Training - these are workouts that involve quick and intense bursts of exercise. It gets your heart rate up and therefore your metabolic rate.

18.01.2022 Are you eating enough vegetables? Vegetables are such an important part of healthy eating. They include many nutrients that help your body operate optimally. Vegetables are considered carbohydrates and its best to include the "non starchy" types of vegetables as this will help manage your energy stores in the body. Ensure you balance your starchy vegetables. ... Remember to Eat the rainbow Fill half your plate with vegetables Recommendation is 5 serves of vegetables a day Vegetable Tips Snack on vegetables such as Carrot, Cucumber and Celery during the day Meal Prep your vegetables in one go for lunches and dinners If you aren't a veggie fan, add seasoning! Or Add vegetables to sauces by Steaming and puree'ing them Be creative with your salads and make it fun! *balsamic vinegar is your friend ;) There is absoloutely nothing wrong with frozen vegetables if that is what works for you, just try for fresh first. If you struggle to eat your veggies or your kids are, drop a comment below to work out the best option for you

18.01.2022 What's on the lunch menu this week? Vegetable and Beef mince shephards pie (with sweet potato) Note: just yet to add the sweet potato mash ontop! ... Ingredients Beef mince Cauliflower Frozen Peas Carrot Onion Tomato Paste Meat Stock Paste *homemade Olive Oil Sweet Potato *additional extra's such as lentils and a dash of Worcestershire Who would like the recipe?

17.01.2022 Fluffy Blueberry Ricotta Pancakes Serves 2 2 eggs... 1 tsp fresh lemon juice 3/4 tsp baking powder 1/2 cup spelt flour 1/2 cup ricotta 1/2 cup blueberries (fresh or frozen) 1/4 cup milk of choice 1/2 tsp vanilla extract Butter or coconut oil to fry 1. In a medium bowl, whisk together eggs, ricotta, milk, lemon juice, vanilla, and baking powder. Next, whisk in the flour until batter combines. Add blueberries and fold through gently. 2. Heat a very small amount of butter or coconut oil in a frypan over low-med heat. Dollop tablespoons of batter and cook for about 3 minutes. 3. Top it up with anything you choose, such as fresh berries, bananas, maple syrup, honey, yogurt.. or just enjoy plain!

17.01.2022 Anzac is not merely about loss. It is about courage, and endurance, and duty, and love of country, and mateship, and good humour and the survival of a sense of self-worth and decency in the face of dreadful odds. A particularly pertinent message during these trying times. Let's take inspiration from the Anzacs and lest we forget.

15.01.2022 I hope you’re having a beautiful weekend and finding some time for yourself artwork by Cloudy Thurstag

15.01.2022 Reduce Waste in the Kitchen by using this little trick! Along with composting, I always try to find ways I can make my fruits and vegetables last. Sometimes Strawberries will be eaten in a day, other times they sit there for a week. ... Pop your strawberries in a glass with ice and let them sit there for up to 30 minutes. They come out a little plumpier and with a bit more colour. OR Freeze them for uses in smoothies

15.01.2022 Something for the nervous system! It is important to remember we are all human! EVEN us practitioners need some extra help and there is no way Anyone can ever be perfect. So be kind to yourself ... If you need extra support in these times just make sure you speak to your healthcare practitioner!

14.01.2022 Vitamins for the Heart The adult heart beats an average 60 to 80 times a minute to pump blood, nutrients and oxygen throughout our body. So what vitamins and minerals help to keep our heart healthy? ... Vitamin K2 - present in butter, egg yolk, animal based food fermented foods and some cheeses. Magnesium - Green leafy vegetables, legumes, nuts and seeds. Calcium - soy milk, leafy greens, nuts, muscles, tinned salmon and legumes These vitamins and minerals help keep blood vessel walls flexible, supports the health of blood vessels and contributes to cardiovascular health. Helps healthy conduction of nerves and proper muscle contraction. A healthy heart is vital to a healthy body, and a healthy life! Image Source - Medical News Today

12.01.2022 COVID-19 update. I have been a little quiet on her of recent. I have made the decision to only practice via Zoom/Skype Consultation. In line with social distancing rules from the Government. This is a moral and ethical choice made purely by myself to protect you, myself and my family as I do run a home clinic. ... What this means is I will contact you should you have an appointment with me to arrange online consultations. For those who had an initial consult booked I will be discounting my sessions and will ensure when all of this is over that ALL services such as Iridology, Skin and Nail Analysis, Blood Pressure, Blood Glucose and more are completed face to face. If you are someone who wants a nutrition consult to support gut health, anxiety, fatigue and more please just PM me to book. Remember to be kind and keep healthy! I will be updating my page as best I can with healthy tips and recipes Stay Safe!

11.01.2022 What does supplement prescription look like? A day in the life of what I would prescribe to help support the nervous system and gut in times of stress. Before breakfast : 1 x scoop of powder to aid in gut repair + 1 x tablet to help breakdown food + 1 x tablet to help support muscle relaxation and nervous system support ... Lunch : 1 x tablet to help breakdown food + 1 x tablet to help promote the nervous system Dinner : 1 x tablet to help breakdown food + 1 x tablet to help promote sleep and support the nervous system The above would look different for everyone, as everyones nutrient and vitamin profile is different! It might seem like a lot but this is just the first step in getting you to the end of your longer term goal! For appointments or questions just DM me :)

10.01.2022 Stress-Supporting Nutrients It can be hard to care much about your nutrient intake when you’re in a period of mental anguish or stress. But the right combination of nutrients can help alleviate your stress and support you on your journey to mental wellbeing. During times of stress, we often see that there will be a deficit of some key nutrients. These are four common nutrient deficiencies that can present themselves during stressful times. ... Magnesium Zinc B Vitamins Vitamin C If you want to know how to increase intake through food or if you are open to supplementation to correct a deficiency. Send me a message and I will be happy to help!

06.01.2022 To step away from the negativity, put down the phone, follow the direction of the government and minimise outside contact, do some things around the house you have always wanted to do, spend time with your family and practice kindness We are all in this together, speak kindly to yourself and others and breathe!

04.01.2022 Dairy Milk Alternatives! Are you looking for an alternative to the kitchen staple that is cows milk? It can be difficult to choose the right one to suit your needs! See below a quick overview ... Almond Milk - high in Vitamin E, manganese, selenium, magnesium, potassium and zinc. Highest level of calcium of all the nuts. Be sure to pick one with the highest percentage of almonds on the nutrition label, and without added sweeteners! Soy Milk - alot of controversy over soy! Soy milk is high in protein and low in saturated fats. Recommended is non-GMO soy milk that uses whole soy beans not soy isolate. Coconut Milk - loaded with medium chain triglycerides (MCT) plus potassium. If you struggle to digest fats, coconut milk may be too rich for you. Consume this in moderation due tp the high fat content. Hemp Milk - rich in omega3 fatty acids and naturally contains 10 essential amino acids making it a great source of protein. This can be gentle on the stomach and lacks certain sugars that can cause bloating and flatulance. It does lack calcium however, so if you want to boost calcium levels hemp is not for you. Rice Milk - not high in nutrients and is generally higher in sugar than other milk alternatives, it is however cheap, dairy free and is often use for baking due to its stability under high heats. It contains no nuts, gluten or soy. Oat Milk - naturally sweet and high in fibre and protein, but also higher in carbohydrates and calories, oats contain beta-glucans, this fibre is shown to be beneficial in helping lower cholesterol.

03.01.2022 It is written all over your face! Looking at your face can tell me a lot about your health! Here are a few little things I can see just by looking at you. Facial hair in women - excess androgens (PCOS)... Cracked Lips - sign of dehydration Cold Sores - can be a sign of stress, bad sleep and poor health Puffy eyes - sleeplessness, or fluid build up Dark circles under eyes - lack of sleep, or food intolerance Deep wrinkles - weaker bones, low bone mineral density Redness and spots around chin and mouth - Poor diet, bacterial imbalance Pale eyelids - iron deficiency Of course I highly recommend speaki g with a qualified health practitioner if you have concerns of any of the above

03.01.2022 Appointments available this weekend via zoom - comment below if you would like a bookingAppointments available this weekend via zoom - comment below if you would like a booking

02.01.2022 How to curb the chocolate addiction Do you love chocolate as much as I do? Well if you do, then you will know how difficult it is to quit the good stuff! Sugar cravings are real and I am here to help! There is evidence to support that the compounds in cacoa and cacao contribute to our health by having an effect on high blood pressure, cholesterol levels and insulin resistance. (For my PCOS clientele) Whilst this is great news, we don't eat chocolate for health but to hel...p us feel good. Chocolate is always there for us BUT .... it does contain ALOT of sugar. So here a solution. Eat dark chocolate I am talking 85% of cocao or above. This will minimise your sugar intake and maximise your chocolate hit! 4 squares = less than 1.5tsp of sugar. Which is less than half an apple. Also a bonus they are dairy free, but always check the label my intolerant friends! As always, eat mindfully and enjoy every bite so you don't feel as if you are missing out :)

01.01.2022 Epictetus (circa 55 135 AD), the great Stoic philosopher of first-century Rome, taught the importance of knowing what we can #control and what we can’t. His general prescription for a good life was simply this: ‘Control what you can and let go of what you can’t control.’ The Roman emperor Marcus Aurelius (121 180 AD), himself a renowned Stoic philosopher, was heavily influenced by the teachings of Epictetus, writing, You have #power over your mind not outside events. Re...Continue reading