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Naturopathy with Olivia

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25.01.2022 Picture perfect Nearly Archie broke down in tears at one point and Samuel thought it was hilarious. The other kids agreed (swipe right) Aussie humour of learning to laugh at yourself (or someone else) is in the genes

24.01.2022 Caramelised Banana Porridge Cooler mornings means big bowls of nourishing porridge and I’m not complaining! Later smoothies So while your porridge cooks (mix 1 cup oats with 1 2 cups filtered water and cook in a saucepan for a few mins) you can caramelise the banana. ... Cook the banana in a saucepan with olive oil/ghee and a good drizzle of maple syrup and a pinch of cinnamon. Let it sizzle away for a few minutes (the longer you cook it the more caramelised it’ll go) while the porridge cooks. Hot tip: add in a pinch of sea salt/Himalayan salt to your oats while it cooks. Porridge without salt is just not that nice Remember, good quality salt contains 80+ minerals and actually SUPPORTS immune health, metabolism, sugar cravings and can regulate blood pressure. If you compare this to table salt - regular salt, which is highly processed and only contains two minerals that can contribute to a lot of health issues including directly increasing blood pressure! Back to the porridge... just add the caramelised banana, peanut butter/nut butter (I used @picspeanutbutter ) and nut milk (I used @pureharvest Cocoquench) to your porridge and enjoy

22.01.2022 Woohoo! I’m coming back from maternity leave in the new year and it’s going to be all kinds of fun! I’ll be working with BAS Health & Fitness members so they can get the absolute best results! We’ll be nerding out on sports nutrition and cutting through some of the confusion and fads around what you ‘should’ be eating when training + for general health!

20.01.2022 Coconut rice You’d swear this rice dish had come straight from your local Thai restaurant! This sweet rice dish is a frequent side in our house (and we use the leftovers for rice porridge the next day!) It’s made with a few ingredients and on the table in less than 15 minutes!... Rice is one of the most easily digested and tolerated foods for babies, kids and sensitive tummies. It’s naturally gluten free and low FODMAPs, meaning most people with bloating, IBS and gut issues tolerate it well 1Add 1 can of coconut milk to a saucepan 2Fill the empty can with water and add to the saucepan 3 Fill the empty can with basmati rice and add to the saucepan 4 Bring it to the boil 5 Add a lid to the saucepan and turn down to low heat 6 Cook for 12-15 minutes or until absorbed 7 Enjoy!

19.01.2022 Family fun food On the weekend we try to eat as a family (doesn’t happen much for us during the week) And we do fun food! It’s usually in the middle of the table. Kids pick what they want and everyone is happy Tonight it is pulled lamb wraps with veg and condiments ... Slow cooked lamb Pickled red cabbage Rocket Wrap bread - preservative free ones @mountainbreadau Condiments - always condiments! Tonight it’s Labneh (strained Greek yoghurt - one of the easiest things to make at home. Recipe on my blog) and @gevityrx BBQ sauce. And there’s mustard (always mustard!) Pickled red cabbage recipe Finely slice half a large red cabbage and massage in 3 tablespoons of olive oil + red wine vinegar with 1/2 teaspoon of sea salt and add any herbs of choice - I love a teaspoon of fennel or caraway seeds

14.01.2022 Lippy is on and bags are covered while I record a new tutorial for my updated Naturopathy and Nutrition eCourse (and pray the babies don’t wake up) Being a newbie to life with twins has taught me when they sleep and it’s go-time, it’s go-time like never before I showered, put on make up and recorded a 40 minute module for my eCourse while they napped. And I’ve put dinner in the slow cooker and done a load of washing. Work goals and life admin goals To the lady who stoppe...d me at Westfield this morning to tell me my pram was too big and to educate me on how hard my life will be with twins (she didn’t know I had older kids so I politely played along ), lady - you’ve got no idea who you’re messing with... us working Mumma’s are strong and determined because we CAN have it all! Hasn’t she heard of Beyoncé?!#whorunstheworldgirls

14.01.2022 Live Cooking Demo Because let’s be honest, we all hear about all the things we ‘should’ be doing when it comes to nutrition but the ‘doing’ is the hard part. This is why I absolutely love pretending I’m hosting a cooking show at the end of my workshops and I show simple and doable meal options/recipes... I always talk about a special type of fibre, resistant starch because this is your gut bugs preferred fuel source. If you’re eating a low carb, paleo, keto type of diet, there’s a good chance you may be starving your gut bacteria of fibre and therefore limiting butyrate production; an anti-inflammatory, metabolic supportive and immune modulating fatty acid! Resistant starch sources you can add in to your day Cashews and cashew butter Potatoes (cooked and cooled increases the starch content) Oats Bananas Legumes

10.01.2022 How much ‘should’ you eat? How easy is it to overindulge and overeat this time of year?! I make trail mixes for a late breakfast or snack after exercising and put them in little jars (if I don’t portion size for myself things could go crazy!) A handful of cashews + goji berries, a teaspoon of cacao nibs and a few pieces of 85% dark chocolate, makes me a happy lady... Think about WHEN you’re eating rather than just WHAT you’re eating A few hot tips that work for most people... No to calorie counting No to weighing food No to grazing + eating lots of snacks No to big plates Eating intuitively Eat 2-3 meals a day (+ snack if exercising or needed). Every time you eat your body releases insulin. So a good way to manage insulin levels + metabolic health is to stick with nourishing hearty meals not snacks The idea that most of us need 5-6 small meals/day is outdated nutritional advice. Time restricted eating window - fasting for 12 hours overnight Gives your digestive system a break + regulates insulin and hormones Eat until you’re no longer hungry (learning not to eat until we’re full!) You should feel like you COULD have seconds but don’t need it. Chew don’t inhale - aim for 28 chews per mouthful Chewing naturally helps your body with digestive enzymes, which breakdown carbs, fats and protein Use smaller plates/bowls. Research shows we tend to overeat when we use bigger plates Follow the 90/10 approach 90% of the time focus on whole foods 10% of the time enjoy soul foods Happy silly season!

08.01.2022 In this morning's protein workshop I explained how protein can be like the middle child of macronutrients... sometimes a little forgotten Now I say that as a very loved and adjusted middle child! All the attention can go to carbs and fats, but what about protein?!... Here’s a little challenge... let protein be the star macronutrient on your plate for the next few weeks and see if you notice any changes in your energy, sugar cravings, mood, sleep, exercise performance or recovery and metabolic health! Here I explain how much protein you need (this varies depending on activity level - if you're sedentary or active) and examples of what approximately 10 grams of protein actually looks like! Swipe the images If you’re not sure if you’re eating enough for YOUR exercise/hormonal needs and health goals, we cover this in your naturopathy and nutrition initial consultation. You can book in via the website www.oliviamcfadyen.com

06.01.2022 Drinking tap water that is chlorinated is hazardous, if not deadly to your health - U.S. Council of Environmental Quality Like fluoride, chlorine, is added to tap water. They started adding chlorine to tap water over 100 years ago because it's a disinfectant. But since the 1960s there has been a lot of scientific studies that are making us question just how safe chlorine really is?!... Scientific studies have linked chlorine and chlorination by-products to cancer of the bladder, liver, breast and colon, as well as anaemia, heart disease, atherosclerosis and high blood pressure. For example, cancer risks among people drinking chlorinated water is 93% higher than among those whose water does not contain chlorine. Chlorine is one of the topics covered in my Water for Life eCourse. Something I ask my course participants is... do you have a filter and does it remove chlorine?! Chlorine is easily removed from tap water by using a carbon-filter, which essentially absorbs chlorine. Doesn’t matter what kind of filter you have, even an fridge filter, check it removes chlorine! If you don’t have a water filter then YOUR BODY becomes the filter This is why I’m always banging on about the importance of drinking good quality filtered water. It’s not just about the quantity you drink, but the quality! Lots more info on water, chemicals and heavy metals found in our tap water and my top 3 water filters (to match any budget) over on my website. To really understand why water is the most important nutrient you can get started on the Water for Life eCourse