Lisa Scarfo Naturopath in Adelaide, South Australia | Naturopath

Lisa Scarfo Naturopath

Locality: Adelaide, South Australia

Phone: +61 421 706 494

Address: 91a Goodwood Road, Goodwood 5034 Adelaide, SA, Australia

Website: http://lisascarfonaturopath.com

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• Medical and health
• Alternative & holistic health service
• Naturopath

25.01.2022 #foodiefriday I've been trying a few new breakfasts recently, this one was super filling and delicious This brekkie is a mix of oats, chia seeds and almond milk which I left for 15-20min so the chia could do its thing (you could leave it to soak overnight in the fridge - great for manic midweek mornings!). It's then topped with a blob of cacao nut butter, frozen raspberries, blueberries and whole almonds. Tuck in!

25.01.2022 #foodiefriday Chicken and Pumpkin tagine served with a little portion of rice and a fresh salad from the garden. The spice base for this tagine was cinnamon, ground coriander, ground ginger and cumin. My family loved it, I'm sure yours will too

24.01.2022 This is one of my favourite herbs that I use to help with stress management. Withania is an Ayurvedic herb which has been used for thousands of years. The traditional uses of this herb include improving concentration, relieving stress and nervous exhaustion, insomnia and increasing energy levels. Research suggests Withania helps with decreasing stress by lowering serum cortisol levels. Other health benefits include blood glucose regulation, decreasing inflammation and chole...sterol levels. Please seek professional advice if you wish to use this herb, especially if you are already taking other prescription medications. This Picture was taken by an interstate colleague who is growing Withania in her garden, nice work @jentheherbalist

23.01.2022 #foodiefriday Our zucchini plants are just starting to produce so we thought we'd sneak some into some banana bread before the kids get sick of them There was about 2 cups ofthe grated zucchini and 1 of mashed banana, producing a very moist bread. ... We used a mix of brown sugar and rice malt syrup to reduce the sugar content (about 1/4 cup for whole loaf). We added vanilla, cinnamon and nutmeg to pump up the flavour. It turned out to be a really moist loaf with much more nutrition than normal bannana bread. Happy baking

23.01.2022 Don't underestimate the power so slow deep breathing when you can feel your stress levels rise. I do this type of breathing several times a day. Everyday. But especially when I can hear my heartbeat racing. Like just now when I read the latest news in Adelaide....... Just breathe - slow and deep.

23.01.2022 #foodiefriday We've started firing up the BBQ in the last few weeks (Hooray for warmer weather!) On the BBQ we cooked some rump steak, mushrooms and corn. Meanwhile we steamed some cauliflower and beans. Toss all the vegetables together with chopped parsley, olive oil and lemon juice, S&P. So simple but delish, happy days!

23.01.2022 I love this infographic about B vitamins. Our Adrenal glands (that produce our main stress hormone - cortisol) need B vitamins to function correctly. When we're stressed, our body uses B vitamins at a higher rate. Increased stress = Increased B Vitamins required ... Vitamin B1, B5 and B12 affect our Adrenal glands' cortisol response to stress directly. I think of the Bs as a basketball team - many of them work together in some of our biochemical pathways, so i recommend a B complex as a starting point Please seek professional advice if you think you'd like some help managing stress

22.01.2022 Restless Leg syndrome (RLS) is more common than you think. It can impact your sleep quality and your ability to stay asleep. Some people experience mild altered sensations of burning, twitching or something crawling on your skin, while other can experience significant pain and discomfort. Possible causes include stress and anxiety, low iron levels, gut issues (eg. irritable bowel syndrome or SIBO), certain medications, or can be linked to other chronic illnesses such as kid...ney disease, thyroid disease, diabetes and fibromyalgia. A few tips to assist with RLS: - Avoid caffeine, alcohol and tobacco, they will make the Restless legs worse. - Get your Iron and B12/folate assessed by your GP. - Try doing some forms of leg stretching, yoga etc before going to bed. - Try either heat or cold on your legs (whichever works best for you). - General support nutrients for the musculoskeletal system may help. These include Magnesium, Calcium, Essential fatty acids from fish oil, Vit B6, B12 and folate. This is just a starting point. If this is resonating with you, please seek professional advice.

22.01.2022 I pulled these beautiful garlic bulbs out of our garden about 40min ago. It's our first decent crop at this house (we have finally found the right spot!) As many of you know, gardening is a massive part of my life. It has been a huge stress management tool for me this year. Doing physical work out in the sunshine and growing organic food for our family is one way of caring for my own physical and mental well-being. Hobbies can allow the worries of the day to fade into the d...istance and get those stress hormones down. What hobbies do you have to help manage your stress levels?

22.01.2022 I first read this quote on a poster at a friend's place. It's so simple but powerful. Turning thoughts into actions can be hard. Is it fear or self doubt that are getting in your way? ... I try to listen to motivational podcasts on Mondays to help set up a positive mindset for the week. These have helped me get moving on projects that I've been talking about but failing to act on, literally for years. Back yourself and just have a go!

21.01.2022 #foodiefriday Chicken drumsticks baked with a tamari and rice malt syrup marinade. This is my cleaner version of a honey soy equivalent. Rice malt syrup is a fructose free slow release sugar substitute. It works really well with tamari which is a gluten free version of soy sauce. Tamari is still pretty salty so please watch how much you use.... I served the chicken with roasted vegetables and a broccolini & celery salad. Delish!

21.01.2022 #foodiefriday This meal is inspired by a Greek dish called Youvetsi. This version uses lamb mince (lamb pieces can be used too) cooked with onions, garlic, tomatoes and cinnamon. Traditionally risoni or orza noodles (rice shaped pasta) are used. I substituted brown rice and it tasted amazing. Served with a big side salad to get the veggies in . We'll definitely be making this recipe again, my kids inhaled it

21.01.2022 #foodiefriday Broccoli, green bean and wild rice salad. The dressing for this salad is made from tahini, olive oil, lemon juice and S&P. Topped with cashews for crunch. This salad is yummy warm or cold so cook plenty for planovers the next day

21.01.2022 On a minibreak with my family, back in clinic from Thursday 16th. Have a great weekend!

21.01.2022 #foodiefriday I finished work late tonight and my hubby had put together this delicious brassica and black rice salad. Start with cooking the black rice, it take approx 25mins. Meanwhile steam some broccoli and cauliflower and pan fry some chicken. When it's all cooked, shred the chicken and mix everything together. Add lots of parsley and dress it with S&P, lemon juice and olive oil. Easy and delish.

20.01.2022 Can anyone else relate? Our puppy is slowly starting to sleep a bit better overnight (thankfully!) Watch this space for more information about sleep over the coming weeks

20.01.2022 Over the last few months I've started some training in Interpreting Pathology tests. This new textbook will also come in handy to help brush up my skills #alwayslearning

20.01.2022 #foodiefriday My 'Didn't quite work Fried rice' So this week's recipe didn't quite go to plan. The weird looking stuff in the top right corner is cauliflower rice that I mixed in with a smaller portion of brown rice. Our home grown cauliflower was more green than white though, so when I was cooking it and added some tamari for seasoning it went this weird brown/green colour. I had added ginger, onion and garlic as well and it actually tasted awesome, unfortunately my kids w...eren't so convinced thanks to the average colour! The cauliflower rice was served with fried eggs, wok fried veggies including Chinese cabbage, mushrooms, carrots and capsicum with a dash of sesame oil and garnished with sesame seeds and fresh chilli.

20.01.2022 #randomthoughtswhileexercising On my river walk this morning a couple of cyclists and runners go past and they were obviously working REALLY hard. To my surprise they all SMELT really nice (i was expecting a sweat stink!) I know that you're probably thinking 'crikey Lisa is scrapping the bottom of the barrel for content' or 'Lisa is going La-La today, she must be delirious' but I just wanted to open the conversation:... What random thoughts go through your mind while exercising? Or is it really only me? C'mon - surely someone will be on my nutty wavelength?

19.01.2022 My Mondays at the moment are Planning days with a dash of self care. There's always a river walk to help get me into a great headspace. Mondays are also an opportunity for me to get to any appts without kids (we all need those windows of time!) All my lists get written for the week on a Monday, ready to smash them out.... Have a great week!

18.01.2022 I had a go slow day today after a busier than anticipated week. Feeling much better for it Listen to your body. Prioritize rest if you know you've been pushing hard. Give yourself some grace when needed

17.01.2022 #foodiefriday My last week in Clinic has been crazy busy. At times like this I go to quick and healthy meals that leave leftovers to take to work the following day. Tonight's dish is stir fried veggies with mince, brown rice, kim chi and basil. ... I cooked the mince first with garlic and onion, then removed it from the pan to keep warm in a separate bowl. Chopped carrots, celery, zucchini and mushrooms are cooked with some hoi sin sauce and tamari. Once these vegetables are softened I added bamboo shoots and some water chestnuts for crunch. Back in with the mince back and stir through. Simple, clean and delicious

17.01.2022 Wake and sleep cycles are regulated as part of our circadian rhythm by a part of our brain called the supra chiasmic nucleus (SCN) - think of it as like an internal clock. We need to get out into the sunshine through the day to get a special bunch of nerves in the back of the eye to send messages to this part brain. The brain then sends its own messages around the body to be awake and alert. One of the main hormones we use to wake up is cortisol. ( More on cortisol in the ne...xt post....) Sunlight also stops production of melatonin, which is our main sleep inducing hormone. At night, the darkness is detected by the same part of our eyes, that then sends messages to the brain to start secreting neurotransmitters and melatonin to instigate sleep. Exercise improves sleep quality and duration, as it reduces stress (it 'burns up' cortisol) and physically tires you. Ideally exercising outside in the morning helps your light/dark cycle as well as getting the cortisol response too. Being inside all day may mean your brain isn't getting enough feedback between day and night. First thing I'd recommend to those struggling with sleep - go outside as often as possible through the day. Even if its only for a few minutes at a time. Stay tuned for more sleep tips over the coming weeks

17.01.2022 #foodiefriday It was soup kindof weather in Adelaide this week so this definitely hit the mark - Asian style Chicken and vegetable soup. Chop and fry some onion, garlic and ginger in a large saucepan. Add some stock, tamari and shao xing and bring up to a gentle simmer. Then add some chicken to start poaching. ... In separate bowl, soak some mung bean vermicelli in hot water so they can soften while the chicken is cooking. Chop all your favourite vegetables and add to the pot of stock. Tonight's version included carrots, chinese cabbage, corn, broccoli, cauliflower. When everything is cooked , drain noodles and portion into serving bowls. Pour soup into bowls and garnish with chilli. Enjoy!

16.01.2022 #foodiefriday Being sleep deprived this week while settling in our new puppy I went back to basics. Turkey mince, onions & garlic, chopped carrots, celery, chinese cabbage, mushrooms, all pan fried with Asian flavours- tamari, shao xing wine and sesame oil. Served in lettuce cups with coriander and capsicum. Quick and delish

16.01.2022 Enjoying quality time with my kids and our puppy by the river after the rain . Happy public holiday Monday!

16.01.2022 Truth be told, since getting our puppy I have fallen into the trap of looking for sugar in the afternoon because I'm sooooo crazy tired. Some days it's remedied by a piece of fruit and a handful of nuts and other days it's dark chocolate and/or cookies (confessions of a Naturopath!) However this week I got back on track and started prepping some food to help regulate my blood sugar levels, which will help stop the sugar hunt at 3pm.Here's a few basic tips to get you s...tarted: Protein and good fats in every meal - especially breakfast. Breakfast sets the scene regarding our blood sugar regulation. If you can't let go of your cereal in the morning, cut your portion size down, use a serve of a vanilla protein shake as you 'milk', add berries and a handful of nuts. Better balanced. As an afternoon snack, have plenty of chopped vege prepared ready to graze on with nuts & seeds or a wedge of avo and a boiled egg. This is a better option than doing a uber eats lolly run (yes that's a thing now....) Think about are you actually hungry or thirsty? If you have eaten a balanced meal recently, maybe its water or a herbal tea that you need.

16.01.2022 I'm a list kinda gal when it comes to getting stuff done. At the top of my list is getting a 3 hr webinar finished, that's what I want to accomplish this week. I love the feeling that comes when you cross off a task. The list is now a little bit shorter. How about you, what is one thing you'd like to accomplish this week? ... Repost @blessingmanifesting

16.01.2022 #foodiefriday This was supposed to be my breakfast this morning - a smoothie bowl with collagen & protein powder, celery, avocado, blueberries, chia seeds and frozen berries. This was all blitzed with 1/2 coconut milk and water, topped with nuts, berries, chia seeds and avo. I only enjoyed a few spoons (it was delicious!) before my kids ate the rest while I was making their school lunches.....Nuts to that

14.01.2022 Spring has sprung along the Torrens this afternoon, so many ducklings

14.01.2022 #foodiefriday I'm trying to be consistent with eating well despite being puppy sleep deprived (another 4:30am wake up this morning) This was my lunch today. Its all about having the right things in the fridge & freezer to pull together a quick & healthy meal. ... I threw together a salad based on what vegetables were in the fridge (including some yummy Kim chi), and I grabbed some cooked chicken and brown rice from my freezer. Please note the ratios - its mostly vegetables, a few spoons of starch for via the rice to help with feeling full, a palm sized portion of chicken for protein, healthy fats with a wedge of avo. It ticks all the boxes and kept me going until dinner. Have a great weekend!

14.01.2022 Day 1 of lockdown and it's hot outside? FAMILY WATER FIGHT! I was laughing so hard my sides were hurting. ... Its the simple things. Stay safe everyone, see you all back in clinic next week

13.01.2022 #foodiefriday Lamb, veggie and quinoa salad This was a Stevo midweek special (love it when my husband has food on the table after my big day at clinic )... Start by getting some quinoa cooking. Meanwhile pay fry some onions, lamb mince and mushrooms. Then steam other veggies, we had broccoli from the garden along with carrots and zucchini. Once everything is cooked, toss altogether with olive oil and lemon juice, S&P and lots of parsley. It makes plenty, ready for future lunches and dinners, give it a go!

13.01.2022 Kicking off my series on stress management with some of the basics. These are all effective things to try when you feel the stress rising. When I read this list, I worked out I have used all these strategies myself many times this year.... My kids love it when I suggest a spontaneous dance off in the lounge room. Initially it feels a little silly but its hard not to smile and burn off those stress hormones. An easy strategy to forget your worries and clear your mind.

13.01.2022 I love love love this herb (BTW - how pretty is the flower? Passionflower may help with sleep onset or maintenance. It also has been found to help with irritability, anxiety and tension headaches. ** Please note - Before taking any herbal remedies, please seek professional advice, especially if you are already taking other medicines and supplements **

13.01.2022 I'm focusing some extra energy into my own self care at the moment and feeling so much better for it! How about you? What are you doing for your own self care?

13.01.2022 This beautiful picture displays a sample of phytonutrients found in many fruits and vegetables. Some of the functions of these compounds include protecting our cells (acting as antioxidants), they may enhance our immune system, have anti-inflammatory properties and improve communication between cells. So remember to eat a rainbow of fruit and vegetables to cover as many phytonutrients as possible

13.01.2022 This is an absolute pearl Thankyou @fearlessmotivationofficial Positive mindset is something that can we can all be working on, especially in the current climate.... So much is out of our control at the moment, but mindset is totally something we can control..... Happy Monday peeps

13.01.2022 Yes sleep is golden, and so important for our health. My obsessionwith sleep continues this week as I'm still not getting as much as I'd like (I had a 4:15am wake up with puppy this morning ) What I wanted to eat (lots and lots of chocolate!) and want I actually ate (clean eats and a hot cacao with no sugar) challenged me all day too. More on what to eat when your this crazy tired in a post tomorrow. Wish me luck for more sleep tonight

12.01.2022 I could totally relate to this post today, I've been awake with my puppy since 4:30am More useful information about sleep starting tomorrow, crikey I better head off to bed

12.01.2022 I didn't want to post this too early and jinx ourselves, but our beautiful boy has been sleeping really well for about a week now (Whew, we made it!) I plan to continue posting some information about sleep over the next few weeks, let me know if there's anything you want me to touch on

12.01.2022 I am definitely a morning person when it comes to exercise. Getting a boost of endorphins first thing in the morning helps keep me in a great frame of mind for the rest of the day. How about you? Looking forward to the first day of spring tomorrow too! Repost @annak.fitness

12.01.2022 Over the last few months I've been going through phases of being super productive and then being completely overwhelmed (that could also be related to how much sleep my puppy is allowing me ). So after reading this quote today I thought to myself - be happy with what you've achieved and give yourself some grace when needed. Take a win no matter how small it may be. Happy Monday Peeps!

12.01.2022 #foodiefriday Tonight's Warm winter salad is made by tray baking sweet potato, cauliflower, broccoli and kale. I drizzled the vege with olive oil, ground cumin, S&P before popping them in the oven. The salad is then topped with sliced raw capsicum and nuts for crunch. Add your favourite protein and a wedge of avo for a meal that ticks all the boxes, too easy

12.01.2022 Frankie and I have been playing fetch with a Silverbeet stalk in the glorious sunshine Now he's over with our chooks, trying to win them over #puppyofanaturopath

11.01.2022 Our bodies LOVE routine. Going to bed and waking up around the same time every day is great for our circadian rhythm. Napping through the day has a negative effect. Try and avoid blue light before bedtime. All our mobile devices emit blue light and our brain perceives this as daytime. If you can't live without your device at bedtime, add a warm light globe to your beside lamp. Reading a book with warm light is a great way to tell your brain to wind down for sleep time. ... Your bedroom needs to be cool, dark and quiet. Avoid caffeine from lunchtime onwards. This ensures your nervous system isn't stimulated too close to bedtime. Try and restrict yourself to a maximum of 2 caffeinated drinks per day. Try not to eat large heavy meals or consume alcohol close to bedtime. They may make you sleepy but it can contribute to restless sleep. Sleep rituals such as breathing exercises, herbal teas and lavender oil inhalation leading up to bedtime can all help to remind your body that its sleep time.

11.01.2022 Under current regulations masks are required to be worn by both clients and Health professionals, so please wear your mask into our clinic if have one. Don't worry if you forget, we have some at reception for you if you need. We also have our QR code set up ready for you to register on arrival. This will help SA Health with contact tracing if needed. We thank you for your ongoing support

11.01.2022 This quote really resonates with me at the present. Such a simple but powerful statement. Love some Tony Robbins on a Monday to help get into a positive mindset. ... Hope it helps you have a great week ahead

11.01.2022 Looking back I can honestly say that I was pretty close to major burnout earlier this year. When you're in it everything feels hard and I felt like I was drifting without a rudder, I was without direction. How did I get out of it?... I got HELP from colleagues and other health professionals who helped get me back on track. We all need help sometimes. Now? I feel like I'm back in the game, mentally strong, happy, healthy and making good decisions for me and my family. If this resonates with you , there are many ways a Naturopath can help support you. Please reach out if you need

10.01.2022 Well that's me done for the year, I made it, whew! A massive thank you to all my amazing clients who rode the roller-coaster that was 2020, I am incredibly grateful . Thanks also to my beautiful work family, the gorgeous Gals @the_chiropractic_domain, who were a constant support to me and my Biz this year .... Wishing you all a Beautiful Christmas and New year. I'm back in clinic from Tuesday 5th Jan. Look after yourself and I look forward to seeing you all in the New year

10.01.2022 This is totally me tonight, quite content spending NYE at home Happy New year's eve, whether you're hitting the town or having a quiet one at home, look after yourself either way Repost @positivemindsaustralia

10.01.2022 When you don't sleep your body treats this as a stressor. This leads to extra stress hormones like cortisol being produced. Extra cortisol can lead to increased fat stores around your belly. Cortisol also encourages insulin release and may cause cravings for sweet, high fat and salty foods. When you sleep less, your metabolic rate slows, which means you burn calories at a slower rate to conserve energy. ... Lack of sleep also affects the hormones that regulate our appetite, which in turn affects our body weight. These hormones are called Leptin and Ghrelin. Leptin makes us feel satisfied after meals. The less Leptin you produce, the more your stomach feels empty, wanting more food. Ghrelin is our 'hunger hormone'. The more you produce, the hungrier you feel. It also slows your metabolism down at the same time, and increases fat stores. Studies suggest when you have less than 6hrs sleep, the brain depresses leptin and increases ghrelin, which is its signal for 'more food'. You brain wants more calories to maintain the feeling of normal. With the increase in insulin at the same time we may end up banking the extra calories as body fat. I hope this helps you to understand that when it comes to fat loss, sleep is just as important as clean food and exercise.

08.01.2022 #motivationmonday I've been quiet on socials over the last few weeks, I needed to retreat from technology (as well as wrangle my kids during school holidays ) I have recently been reflecting on what a crazy year this has been. There has been some unexpected highs as well as the lows.... I feel fortunate that I can now see the silver linings. There has been significant personal growth for me this year that I did not anticipate. Any growth is better than no growth

07.01.2022 #foodiefriday Tray bakes - I have been talking about these with lots of clients recently, they are great for prepping multiple meals at once. Tonights version starts with marinating some chicken drumsticks (this was a basic teriyaki marinade I found in the fridge). ... Meanwhile roughly chop some vegetables of choice and toss in a little olive oil - 1 tray is sweet potato, cauliflower and zucchini, the other tray is sweet potato, zucchini and capsicum. Pop the chicken on top and cook in the oven at 180 degrees, for 40-50mins or until chicken and veggies cooked through. Serve with a fresh salad and portion the leftovers for lunches or fast midweek meals. Too easy

07.01.2022 This picture demonstrates how cortisol should work every day - a sharp rise to wake us up in the morning then a dip in the second half of the day allows melatonin to rise and instigate sleep. Cortisol and melatonin should be in an opposite relationship, like a see-saw, so when melatonin is high, cortisol is low and vice versa. If this is out of balance our sleep gets affected. Ongoing stress can elevate cortisol, which will then keep us awake at night. ... Regulating cortisol is always something I consider when helping clients with who come in with sleep difficulties.

07.01.2022 I'm talking stress management between now and the end of the year. Things start getting a little crazy busy don't you think? Please ask any questions you have in the comments section below and I'll try to answer as many as I can

06.01.2022 Following on from my last post, I found this great graph showing how carbohydrates, protein and fats affect our blood glucose levels. When we eat high carb meals , this can cause our blood glucose levels to spike then crash. Then we feel tired and hungry and want to grab more carbs, normally in the form of simple sugars. Eating good portions of protein and healthy fats provide a slower and more even release of glucose from our meals. This keeps our body happy as we deliver sustained energy over longer periods of time with no need to look for simple sugars. Happy days.

05.01.2022 #FoodieFriday Smoothie bowl 2.0 Chia seeds soaked in almond milk, cocao powder, avocado, cucumber, celery and protein powder. These ingredients were then all blitzed together with extra water/almond milk. Topped with berries, nuts, sunflower seeds and a drizzle of rice malt syrup. This was delicious and kept me going until lunch, job done

05.01.2022 Just letting everyone know my last day in clinic is Tuesday 22nd December, so please contact me if you're interested in getting an appointment before I finish (there's only a handful left!) . I will be returning to clinic Tuesday 5th January. Also please check any supplements prescribed and let me know if you need to top up before the 22nd

05.01.2022 I love this quote, it will help me get motivated and organised for busy week. How is your week looking?

05.01.2022 #foodiefriday This dish got whipped up with bits and bobs left in the fridge and pantry before the next supermarket run....its a bit if a mixed bag, but tasted delicious! Tofu marinated in black bean sauce then pan fried. Lots of mixed vegetables (some steamed - leftover from night before, some fresh), kim chi, a small portion of vermicelli noodles drizzled with sesame seed oil and cashews for crunch. ... I sold it to my kids as a noodle bowl (automatic reply = Hooray! )

03.01.2022 #boxingdayboomerang I have a love/hate relationship with battleropes After a day of indulgence yesterday, its time to MOVE. ... If you don't have a rope handy, then how about a brisk walk or playing chasey with the kids before tucking in to those leftovers?

03.01.2022 #FoodieFriday This cashew dip is so easy and delicious. Soak 1 cup of raw cashews for a minimum of 4hrs (I soaked them while at clinic). Drain, pour into a blender. Add the juice of 1 lemon, approx 1/2 cup coconut milk and blitz for 1-2mins until smooth and creamy. Add a small handful of your favourite herbs (tonight it was coriander), mix and serve. ... My daughter and I enjoyed it with roasted cauliflower and broccoli pieces, cherry tomatoes, carrot and cucumber sticks, enjoy!

03.01.2022 Can anyone else relate to this one? I have had waves of this feeling several times this year, especially if I'm having a busy day in clinic. Sometimes this can lead to a feeling of overwhelm starting to creep in. Strategies I find that can help:... Taking long slow deep breaths (until you can feel your heart rate starting to slow down) Get up and stretch or go outside for a quick mini break, fresh air can help wirh a mental reset Write a list or action plan to help prioritize what needs to get done and in which order. Start with the hardest task or the one that's going to give you the biggest result. Make a cup of herbal tea, do the deep breathing while you're waiting for the kettle to boil Grab a piece of fruit and a handful of nuts rather than a block of chocolate Re-post @strongmindhealthybody

03.01.2022 #foodiefriday I love these warm salads that merge typical winter vege with classic spring vegetables. I tray baked broccoli, cauliflower, capsicum and zucchini with crushed garlic cloves and thyme. Once cooked i tossed together with olive oil and lemon juice, S&P. Add feta or avo for creaminess (i only thought about this after I ate it )... Add your favourite protein and small portion of starch (like rice or sweet potato) and bingo - there's dinner. Cook plenty of this salad, it tasted more delicious the next day

02.01.2022 I can't believe Christmas is next week, holy moly! I love this post, there's many helpful tips. Setting boundaries, keeping your own self care going, getting organised and lowering expectations of the 'Big day' will hopefully put you in good stead for a beautiful but relaxed day. Thankyou @blessingmanifesting

01.01.2022 This is our new furbaby Frankie! He sleeps like a newborn (I forgot what waking up multiple times through the night felt like ), has bags of personality but most importantly he is filling our hearts with joy

01.01.2022 I felt this post was appropriate after the last few crazy days in Adelaide. Thankfully we are out of lockdown and I'm back in clinic from tomorrow. Take care everyone

01.01.2022 #motivationmonday Have you wanted to make changes in your life but something has held you back? I am totally guilty of this one.... We are sometimes our own worst enemy.... Next time you're thinking about trying something new, and all you think of are the things that could go wrong, ask yourself: "Is this way of thinking helping or hindering me?" Tell yourself to focus on the positives and push the negatives to out of your mind. Then start your action plan and get going!