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Tegan Carrall

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25.01.2022 Another gorgeous day, the sun shining and you can feel the warm, spring air blowing in the trees. To me this is solace. . I believe solitude, silence and stillness are the modern womans salve, the antidote to the busy, busy lives we all lead. I know that if I dont get enough of these three medicines, Im irritable and agitated. It also depends on how introverted you are the introvert in me NEEDS a little of these things each and every day, to truly thrive . It is so e...asy to become completely disconnected from our soul, our higher self, and we can completely forget about our own truth, purpose, and mission. . Solitude, silence and stillness allow us to connect back in remembering who we are, what we need, and what our soul wants for us! which in turn allows us to truly be able to better serve ourselves and those around us. . So do yourself a favour today. Go outside for 5 mins. Either close your eyes and breathe or just simply sit, look and listen to the world around you. Embrace this moment in your day. See more

24.01.2022 Everybody Iv spoken to seems pretty fired up for the 8 week challenge! Are you ready to make some sustainable lifestyle changes, drop body fat, build some lean... muscle, eat delicious nutrient dense food? This 8 week plan has it all! Sign up now for early bird access to the Cal.T Fitness App! @snap_fitness_cessnock #caltfitness #caltfitnessapp See more

23.01.2022 Recipe time!! . The healing gut smoothie is a delicious blend of gut healing prebiotics, nutritious-dense fruits and vegetables to create a tonic for the digestive system. For added sweetness try adding a banana, or pear at the end tons it taste preference. . Ingredients:... 1 glass of organic coconut water 1 tsp slippery elm powder 1 tsp organic Maca powder 1 tsp Chia seeds 1 tsp Flaxseeds 3-4 Stalks of celery organic avocado Handful spinach/Cos lettuce or kale 1 organic pear, peeled and diced. 2cm cube of ginger or 1/2 tsp of powdered ginger Handful Ice . Method: Blend all ingredients together to form a smooth consistency. Enjoy! See more

23.01.2022 Kods should be eatinf a balanced, varied wholefood diet, with limited amounts of packaged foods to their bodies hrowth and devlopment optimally. . Unsure what to provide for your child? Here's a SAMPLE DIET FOR ONE DAY . Breakfast: Scramble eggs, served with spinach and tomato on wholegrain toast.... . Morning Tea: Full-fat yoghurt and sliced apple. . Lunch: Lamb and vegetables skewers. (Capsicum, pineapple, zucchini and carrot), served with a vegetable dip. . Afternoon Tea: Grapes, cheese and a boiled egg. . Dinner: Homemade chicken meatballs steamed vegetables and uy quinoa. Serve with homemade tomato sauce. . Supper: Homemade Mun and/or Handful of Almonds. . It doesn't need to be over the top just simple food and mix it up. It takes kids a few goes at something new to even try It, or perhaps begin to enjoy it with you. So be patient. Let's develop those taste buds for health long term. See more

23.01.2022 Family is the most precious thing to have in life. Being able to share life experiences, the ups and downs and come together to support each other is a beautiful part of life. . Weekends are for my family. To recharge, be in nature, learn and explore. To be able to do all the things I want to do with my family I need to be well. To care for myself so I may be there for my family and share these lovely moments together. . If you find that your health/body is holding yo...u back from doing what you love and sharing activities with your family you may not be alone. I see many people in clinic who feel unworthy and undeserving. They are not able to run around with their children/grandchildren, they find their health holds them back from being fully present. . Its important to understand that it doesn't have to be this way. There is help and support available. You can make the change to a happier and healthier life so you can do the things you want to, or at least be able to meet halfway. . Your family needs and wants you to be there and to be well. It is not selfish to care for yourself, especially if it means you can be there with your family. There's no better time to start then today. See more

21.01.2022 Not all calories are created equal. . We use to think a calorie was just a calorie. Today, we now know this is not the case. Imagine you had the choice of 200 calories of chocolate cake and 200 calories of nuts. Both are calorically equivalent but one is going to provide your body with essential vitamins and minerals while the other will just provide you with a sugar hit. . So, by choosing a lower-calorie option, that doesnt mean youre choosing the best option for your h...ealth and satiety . Low-fat options, Low-calorie and sugar-free diet shakes and bars might suppress your hunger briefly but the nutrition they provide is next to nothing. . You may be missing out on getting protein, fibre, essential fatty acids; the three essential micronutrients that we need to stay satiated, energized and healthy. When you reduce food to its calorie count, you may miss out on the beauty, joy and satisfaction of good, quality food for optimal health. . Think of a meal as a way of getting good nutrients and energy for you to live optimally. Every meal provides us with a new opportunity to support our health. See more

20.01.2022 When you make a decision to live a balanced, active life, your weight will naturally balance out. It will be much more consistent. . It may go up and down by about 2 kilos due to fluid, hormonal changes, and dehydration. This is normal, but if youre leading a healthy lifestyle, your body will get back to its ideal weight soon enough. . Remember, muscle is much more dense than fat! Your healthy body may weigh more than you think it. ... . So, my advice is to give up the scales for at least 3 months, you will be amazed at what happens. Suddenly your body relaxes, your relationship with food starts to settle down and anxiety decreases this all helps you feel much more connected to your body. . The pressure of numbers and scales is incredibly taxing and exhausting on the body. . Rather, give thanks for your body and everything it does for you on a daily basis (it really is incredible!), and monitor your weight in other ways such as how clothes for, take regular photographs, BIA to get an idea of muscle weight/water weight etc and measurements. The Scales just don't give us the full picture. . Remember, obsessing = stressing, and stress (cortisol) = fat storage. Here for you! See more

20.01.2022 Dave, Paloma and I are excited to announce we will be welcoming a new addition to our beautiful little family early May 2019. We feel so blessed!

18.01.2022 What happens to our body when we stop smoking? Are the health benefits worth quitting? Absolutely!! Check this article out! Very informative!! https://www.truthinsideofyou.org/happens-quit-smoking-imme/

18.01.2022 Your body wants to be well and it has the ability to heal itself. good health shouldn't be complicated. we have so many platforms telling us what we should/shouldn't be eating, marketing a magic pill or new cure all and new books on the market ensuring we can live well by eating green. . It's no wonder people are confused. Above all there is no magic pill or quick fix. it's about adopting a lifestyle change to suit your situation, beliefs, culture, social and financial setti...ng. below I've listed 5 simple steps to improve your health. they may seem obvious but when we go back to the basics, do small improvements each day and continue to challenge ourselves, that's when we see great changes to our health. . 1. drink up! ditch soft drinks, energy drinks and the 6 cups of coffee a day. swap for 2-3 litres of fresh water/day. 2. back to basics. eat real, wholefoods. I'm talking plenty of fresh fruit, veg, whole grains, fish, lean meats and full fat dairy. limit packaged foods. 3. sleep. aim for a solid 8 hours a night and rest when you can. 4. be mindful. manage stress levels and create a routine to benefit your mental health. try yoga, meditation, reading, team sports- whatever keeps your mental health nourished. 5. get moving. aim for 60mins reg activity/day. walk, team sports, gym, swimming, yoga- whatever you can enjoy! make the time to move more! . That's it. no magic cure here. just good health and living well! if you are struggling with your health it's vital to get support from a qualified nutritionist/naturopath. they can help steer you in the right direction. See more

18.01.2022 Hello Everyone, Australias child population in June 2016 was 8% with over 300,000 babies born each year, the number will continue to rise. (Australian Bureau of Statistics, 2017). Childhood nutrition should be a balance between the high energy and nutrient content required for growth and development and establishing a healthy diet with weight control, in association with regular physical exercise. [ 464 more words ] https://nutritionnourishment.wordpress.com//childhood-nut/

18.01.2022 Most people don't get enough sleep. Watch what happens when we deprive our bodies of the important sleep it needs!!

18.01.2022 Easy apple cinnamon chia pudding!! . A simple recipe that makes a quick, and easy on the go breakfast or snack option. Packed with protein, fibre and healthy fats, it makes a balanced meal that will help regulate blood sugar levels. . Ingredients:... Cup Chia seeds 1 Cup Almond Milk Finely Chopped Apple tsp Cinnamon 1 Tbsp Crushed Walnuts 2 chopped dates, pitted 1 Tbsp Maple Syrup Coconut flakes 1 Tbsp Flaxseed oil (optional) . Method: Step 1: Finely dice Apple, and dates. Add to a jar. Step 2: mix all ingredients in a small mixing bowl and pour gently into jar. Step 3: Put lid on tightly and shake to mix all ingredient together. Store in fridge for 4 hours or overnight to set. Top with apple, walnuts, maple syrup and coconut flakes. Enjoy! See more

16.01.2022 Love Your Guts for Good Health . Healthy Gut, Healthy Body . Suffering from bloating, pain, constipation, diarrhoea or reflux? Uncomfortable gut symptoms indicate an imbalance in your digestive system. Gut health can affect your whole body, with digestive imbalances related to allergy, autoimmunity and even cardiovascular disease. So dont ignore your symptoms - read on to find out how loving your guts leads to good health. ... . Nourishing Your Body . Your digestive system is highly efficient at breaking down food to obtain the nutrients it needs to nourish your body; in a similar way that food scraps in a compost bin break down into nutrient-rich compost to nourish your garden. . However, to function optimally, care must be given to all key aspects of your digestive system - from the foods you eat, to how well they are digested, the health of your gut lining, and the beneficial bacteria in your gut (the gastrointestinal microbiome) . . If one aspect is out of balance, the whole system is put under pressure. Over time, this can lead to uncomfortable gut symptoms and compromise your overall health. See more

16.01.2022 Have you checked out the new challenge offered by @snap_fitness_cessnock and @cal.t_fitness ? . I'm so excited to be working on my first challenge by offering a nutritionally balanced 8 week meal plan for BOTH males and females!! That means the diet is specifically tailored to meet the dietary/nutritional requirements for optimal health, fat loss and muscle regeneration for your biological makeup. . I'll be popping in a few times over the 8 weeks to answer any questions,... talk nutrition, fat loss and holistic health with everyone who joins in! . Cal has organised a kickass exercise plan, with ease of access on he's app, you can do the exercises anytime of the day, anywhere that's convenient! There's also a welcome pack, full of health information to guide you to you're healthy self!! Best jump on it quick, before places fill up!!! . Look forward to joining you on you're health journey! See more

16.01.2022 Sunday night dinner sorted. . This simple fish dish is best made with wild salmon, but it works equally well with the farmed sort. Its astonishingly easy. In a hot oven, melt butter in a skillet until it sizzles, add the salmon, flip, remove the skin, then allow to roast a few minutes more. Youll have an elegant fish dinner in about 15 minutes. Dont be afraid to play with herb and fat combinations: parsley, chervil or dill work well with butter; thyme, basil or marjoram ...with olive oil; or peanut oil with cilantro or mint. . Ingredients: 4 Tbsp (1/2 stick) butter 4 Tbsp parsley or dill 2 salmon fillet Salt and pepper to taste Lemon wedges . Method: Preheat the oven to 180 degrees. Place the butter and half the herb in a roasting pan just large enough to fit the salmon and place it in the oven. Heat about 5 minutes, until the butter melts and the herb begins to sizzle. Add the salmon to the pan, skin side up. Roast 4 minutes. Remove from the oven, then peel the skin off. (If the skin does not lift right off, cook 2 minutes longer.) Sprinkle with salt and pepper and turn the fillet over. Sprinkle with salt and pepper again. Roast 3 to 5 minutes more, depending on the thickness of the fillet and the degree of doneness you prefer. Cut into serving portions, spoon a little of the butter over each and garnish with the remaining herb. Serve with lemon wedges, and your favourite salad or steamed green vegetables. See more

15.01.2022 Does cows milk really have pus in it? An argument one would say is that we are the only species to consume another species milk. And by drinking cows milk it ...contains pus in it. Heres the deal Yes, it is true that we are the only species who drink another species milk. We are also species to do a lot of other thingsyou know like: Cook our own food. Buy a car. Go to the shops to have a coffee. Do the grocery shopping at Woolies. We are far more advanced and are able to do things that other species arent able to do. However, people who drink milk from another species does not in itself tell us anything at all about health. In regards to pus cells, its a non-scientific way of describing white blood cells which is normal in any mammals milk. However, the term pus makes it sound gross and causes a reaction in people which is the kind of reactions fear mongers want. White blood cells are infection fighters in the body. If white blood cells are slightly elevated, yes it may indicate the cow is fighting an infection such as mastitis. However, dairy farmers (I always recommend supporting your local and sustainable farmers) work so damn hard to keep their animals healthy and their facilities clean. White blood cells doesnt indicate the animal to be sick though. Some white blood cells are normal. If the levels are incredibly high, yes it can indicate an issue. Dairy farmers closely monitor white blood cell count and refer it to as Somatic Cell Count. They then test the milk for its quality and regularly get tested for antibiotics, protein, fat content as as well as making sure their are no dead somatic cells. Im someone that doesnt drink dairy because I have a high reading of lactose intolerance. However, it doesnt mean just because I dont drink dairy doesnt mean that I need to bring fear into people to not drink it either. Context is everything!! I believe education is important and to hear both sides of the story then YOU choose what you want to do. So lets make it simple: Wanna drink dairy? cool, drink a glass of it. If you feel drinking dairy doesnt make you feel great then cool avoid it and reach an alternative source. Dairy must be avoided if you have allergies, intolerances and autoimmune conditions. Yes quality of cows matters and supporting our sustainable and ethical farmers is key. Keep it simple. Do what is BEST for YOU and your body.

15.01.2022 A day on a plate! "Nutrition for pregnancy health" . You asked, so here it is. I journaled my food yesterday to share with you. Now that I'm passed that awful 1st trimester with horrible morning sickness, I'm able to start getting those nutrients back in that we're lost! . Morning breakfast: natural Greek yoghurt, berries and homemade cacao nut granola... . Lunchtime: homemade Asian salad with chickpeas . Afternoon tea: roasted vegetables (leftovers from dinner) . Tea: oven baked fish and homemade tossed salad. Served with a healthy dose of extra virgin olive oil. Just for good measure. . I try to use as many vegetables in a day as I can and now our vegetable garden is going off I'm incorporating lots of fresh produce with some store bought produce too. . I try to eat some red meat, however I have gone off that a little bit, so mostly vegetarian diet for me. I'm just eating what I can in a day and even allow the occasional treat. Hot Milo before bed, yes I have with sugar. But you know what? It's alright to enjoy a treat now and again! . See more

14.01.2022 1 in 5 Australians suffer from mental health disorders and don't seek help. Why? Perhaps the stigma association, the feeling of being unworthy of being happy, social expectations to be strong, personal expectations, voices in the head repeatedly telling them to hold back and in control of your life (heaven to bid you ever show you struggle or your sad). . World Mental Health Day (10 October) is a day for global mental healtheducation, awareness and advocacy against social s...tigma. It was first celebrated in 1992 at the initiative of the World Federation for Mental Health, a global mental healthorganization with members and contacts in more than 150 countries. . As a sufferer myself for over 14 years, it's wonderful to see the changes to people's mindset regarding mental health. There is alot more openness, communication and acceptance now than 10 years ago. However more needs to be done. If you need help, ask, ita not a weaknsss, if you notice someone acting different, ask them if they are ok. . I know personally how difficult is it to accept help, to begin to understand its ok to feel thia way, and perhaps how much of your life is taken over by another person. That mean bitch living in your head who wants to see the world burn. . But it's ok to have bad days, and it's ok to feel. But you cannot let it take over your life, that's when it becomes a problem. One you cannot deal with alone. See more

14.01.2022 What we eat on a day to day basis is the number one determinant of our health and longevity. It's the most important decision we make in our life. In fact, we make three each day- breakfast, lunch and dinner. . What are you having for l lunch? I'm having leftovers. Baby spinach tomato... broad beans broccoli roasted carrot beetroot . Leftovers don't have to be boring!! See more

14.01.2022 Love your guts for good health part 2. . Are you Holding It All In? Just as a well-sealed compost bin contains the compost until it is ready to nourish your garden; a healthy gut lining contains digested foods until their nutrients are ready to be absorbed. Providing a robust barrier, your gut lining also keeps harmful substances (e.g. waste products) within your digestive tract, allowing only beneficial nutrients to enter your bloodstream. .... If the integrity of your gut lining is weakened (known as leaky gut) due to stress, alcohol, poor diet, or a digestive disorder; this may allow incompletely digested food particles and/or waste products to leak into your bloodstream. This is associated with symptoms including bloating and gas, but also fatigue, brain fog, allergy, cardiovascular disease and diabetes. . To learn about the importance of a healthy gut lining, solutions to improve you digestive health and simple tips to really love your guts contact your nearest Nutritionist or Naturopath. See more

11.01.2022 Hello Everyone, You are not defined by your weight yet many people see that number on the scales as a measurement of their self-worth. This obsession increases your cortisol (stress hormone) levels, and makes weight loss and maintenance difficult. I used to be there. Id see that silly number on the scale as a reflection of my self-esteem and insecurity. [ 315 more words ] https://nutritionnourishment.wordpress.com//quick-reads-t/

10.01.2022 I LOVE mulberry season. Fresh form the tree. Does it get any better? . Not only do they taste amazing but they provide some very extraordinary health benefits. They compose of health-promoting phytonutrient compounds like polyphenol pigment antioxidants, minerals, and vitamins that are essential for optimum health. .... Mulberries have significantly high amounts of phenolic flavonoid phytochemicals called anthocyanins. Scientific studies have shown that consumption of berries has potential health effects against cancer, aging and neurological diseases, inflammation, diabetes, and bacterial infections. The berries contain resveratrol, another polyphenol flavonoid antioxidant. Resveratrol protects against stroke risk by altering molecular mechanisms in the blood vessels; reducing their susceptibility to damage through reduced activity of angiotensin (a systemic hormone causing blood vessel constriction that would elevate blood pressure) but potentiating production of the vasodilator hormone, nitric oxide. . They also contain vitamins A,C, E, vitamin B complex and are a source of iron, potassium, manganese and magnesium. Talk about nature's superfood.

10.01.2022 Sunday food prep. Anyone feel me? Haha

09.01.2022 Over the past few months I've noticed my mind shifting, and my priorities changing. I no longer felt the passion and fire for the things I was doing, and I no longer felt inspired. Social media has been draining, I haven't written a blog for my website or even published the ones I have drafted. . I'm realising my life is taking a different turn, and a new path has opened up for me. I've been so incredibly blessed over the past 3.5years through my studies and work in nutriti...on. I feel I've accomplished so much more than I ever thought possible. . One of the hardest decisions I've made is to take a year off from my studies at UNI and take care of myself. I will still be posting, researching and showing my face , but perhaps at a slower pace. . I look forward to being able to share with you all where my path leads, but for now I must make some sacrifices and care for myself first. See more

08.01.2022 Hi, hello. Yes I am still here, perhaps a little MIA lately. . I had some wonderful words of advice spoken to me by a lovely soul yesterday and I've spent some time pondering today. I'm beginning to understand why I need to drop my expectations of myself, and stop setting such a high standard of living. . The end goal is the same, but perhaps I can reshape my methods. I have been trialling a new gratitude idea this week. Before I go to bed, I stop and breathe. ... . What have I achieved today? Did I get up and shower? Yes. Have I eaten enough to nourish my body? Yes. Did I drink enough water? Yes. . I move onto more challenging goals then. Such as writing, studying, getting out the house or even promoting myself. . It's honestly incredible to see how much I have achieved in a day. It may seem small to some people, but to me, it matters MOST! . Do you practice gratitude daily? See more

05.01.2022 Easy snack recipe!! . . A delicious, chocolately, nutty ball of goodness for a quick pick-me-up! . Ingredients:... 1 C roasted peanuts 1 C pitted medjool dates 1-2 tsp organic cacao powder 1-2 tsp organic protein powder 1 tsp maca powder optional: shredded coconut, roughly chopped nuts or extra cacao for coating . Method: Step 1: Combine all ingredients into a food processor and blend until well combined.If needed add water to create a smoother consistency for rolling. Step 2: When yourve achieved the perfect smooth consistency your after, rolling small balls in your hands and coat with either coconut, cacao or nuts. *When stored in an air-tight container, protein balls can be stored for up to 2 weeks! See more

05.01.2022 Love your guts . Are you Holding It All In? . Just as a well-sealed compost bin contains the compost until it is ready to nourish your garden; a healthy gut lining contains digested foods until their nutrients are ready to be absorbed. Providing a robust barrier, your gut lining also keeps harmful substances (e.g. waste products) within your digestive tract, allowing only beneficial nutrients to enter your bloodstream. ... . If the integrity of your gut lining is weakened (known as leaky gut) due to stress, alcohol, poor diet, or a digestive disorder; this may allow incompletely digested food particles and/or waste products to leak into your bloodstream. This is associated with symptoms including bloating and gas, but also fatigue, brain fog, allergy, cardiovascular disease and diabetes. . To learn about the importance of a healthy gut lining, solutions to improve you digestive health and simple tips to really love your guts, talk to a fully qualified Nutritionist or Naturopath. See more

02.01.2022 Our time with antibiotics is running out. Always seek advice of a healthcare professional before taking antibiotics.

01.01.2022 Do you fill your cup regularly? . Self care is extremely important, when we ensure our cup is full of love, gratitude and happiness we are able to support and care for others much better. . "You cannot pour from and empty cup." ... . There are many ways to fill your cup and support your mental health. They may be small gestures of gratitude to yourself- a cup of tea and a book, a short walk in nature, ringing a loved one to chat or taking a relaxing bath. . I found this 20 day mental health wellness challenge and thought it was a lovely way to begin your path to self love. Just a few minutes a day van create peace of mind and calmness for you. Who else will do it? . "We all need to care for ourselves because no one else can do the job better. We know best what we need." . Comment below your favourite way to fill your cup? See more