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24.01.2022 Broccoli Pesto Omelette With Mixed Greens Savoury breakfasts like these make it easy to start your day off with a serving of vegetables. Also, breakfasts high in protein, like this meal, will help to keep you feelings full throughout your morning. . Ingredients:-... 22g fresh basil leaves, plus two sprigs 1 tablespoon pine nuts 1 clove garlic, peeled 1 tablespoon olive oil, divided 2 tablespoons shredded Parmesan cheese, divided 2 cups broccoli, chopped 4 large egg whites 2 large eggs 2 cups mixed greens, washed and dried 1 tablespoon fresh lemon juice Directions:- Finely mince the basil, pine nuts and garlic. Add half of the Parmesan and mince to form a paste. Place in a medium bowl and add 1 teaspoon of the olive oil, stir to mix. . Steam the chopped broccoli for 2 minutes, then let cool slightly before adding to the bowl with the basil mixture. Toss to coat. . In a medium bowl, whisk the egg whites, eggs, and remaining Parmesan until well-mixed. Drizzle a nonstick pan with 1/2 teaspoon of olive oil, swirl to coat, and place the pan over medium-high heat. Let heat for about 30 seconds before pouring in half the egg mixture about 1 cup. . Let cook for about 1 minute before reducing the heat to medium-low. Let cook for 2 more minutes, until the eggs are cooked around the edges and there is just a bit of runny egg on top. Use your spatula to flip the omelette and cook for a few seconds more, then flip again. . Place half of the broccoli mixture on one side of the omelet and use a spatula to carefully fold the omelette over the broccoli. . Cover the pan and cook for 1 minute to warm the broccoli, transfer to a plate, and cover to keep warm until serving. . Repeat to make the second omelette in the same manner. Serve hot, garnished with basil sprigs and1 cup mixed greens, which have been tossed with the remaining 1 teaspoon of olive oil and the lemon juice, on the side. . Serves: 2 | Serving Size: 1 omelette Nutrition (per serving):Calories: 271; Total Fat: 17g; Carbohydrate: 12g; Protein: 20g #onpointmfn #nutrition #health #fitness #mothers #breaky #smallsteps #healthyliving #healthyeating #betterisbetter

24.01.2022 GRILLED VEGGIE SKEWERS . INGREDIENTS:- . Red onion... Zucchini Capsicum red, yellow, orange, green Garlic Fresh herbs Olive oil Balsamic vinegar . DIRECTIONS:- . Assemble all of your veggies on the skewers, lightly paint them with olive oil and herbs before roasting. . TIPS FOR MAKING THE BEST VEGGIE SKEWERS:- Most important-really tryto chop all your vegetables so they are approximately equal in size and shape. Precision here is impossible but do your best. Soak thosewood skewers forat least15 minutes. Place the onion on each end. Alternate between the different vegetables, leaving a small space between each- fortunately, onion and capsicum have natural curves to them, preventing the vegetables from laying flatly on one another. If, however, you were to do a skewer of just zucchini, you would need to leave a small space between each zucchini round for air and heat to circulate. Try to place vegetables with similar cooking times together on the same skewer. For example, nevereverplace cherry tomatoes on the same veggie skewer as red onion. You’ll end up with either delicious tomatoes and raw red onion, or melted tomatoes and perfect red onion. Don’t be scared of a little browning or charring around the edges. Such an easy and nutritious addition to your plate. #onpointmfn #nutrition #health #fitness #goals #healthyliving #healthyeating #betterisbetter #loveyourbody #veggies #addingtomeals #eatyourcarbs

24.01.2022 DARK CHOCOLATE AND SALT NUT BARS 1 cupalmonds cuppeanuts... cupvegan gluten free brown rice cereal teaspoonsea salt cuppure maple syrup chocolate coating 1/3 cupvegan chocolate chips teaspooncoconut oil chocolate drizzle 3 tablespoonsvegan chocolate chips teaspooncoconut oil topping sea salt for topping INSTRUCTIONS Preheat oven to 200. Line a baking pan with parchment paper. Set aside. Make the bars:Add almonds, peanuts, cereal and salt to a large bowl. Stir until well mixed. Pour maple syrup over this mixture. Fold until well incorporated. Pour this mixture into the prepared baking pan. Using a rubber spatula, smooth into a tightly packed, even layer. Bake for 30-40 minutes (mine took 35 mins). Bars must bake thoroughly, or they won’t hold together when cooled. Allow to cool for 1 hour, or until completely cooled. Use a heatproof spatula to gently lift and loosen bars from parchment. Slice into 12 bars (6 rows by 2 columns). Line a large baking sheet with parchment paper or wax paper. Clear some room in the freezer for this sheetyou will need it later. Set the sheet on a clear work area. Dip the bars:Melt the chocolate using the double boiler method, or doing the following. AddChocolate Coatingingredients to a medium microwave-safe bowl (large enough to dip bars in). Heat in the microwave in 15-second increments until softened and melted. Stir in between heating, until smooth. Dip the bottom of one bar into the melted chocolate, scraping off excess on the side of the bowl. There should be enough chocolate for a thin layer on each bar. Place on the prepared baking sheet. Repeat, spacing each bar evenly apart, until all bars are dipped. Drizzle the bars:AddChocolate Drizzleingredients to a clean, microwave-safe bowl. Repeat heating instructions, until chocolate is smooth. Spoon melted chocolate into a zip bag with a tiny corner snipped off. Drizzle each bar in a zigzag pattern. Sprinkle sea salt over bars. Place bars carefully into the freezer. Freeze for 10-20 minutes, or until chocolate is completely hardened. Enjoy! Storing instructions below. ENJOY

24.01.2022 ROASTED BEETROOT SALAD WITH GOATS CHEESE AND WALNUTS This super easy roasted beetroot salad, with goats cheese and walnuts, is the perfect side dish. It is so simple to make, and it transports well for a meal with friends.Great as a vegetarian option or add a source of protein to complete the meal. . INGREDIENTS:-... To roast the beetroot 1kgmedium beetrootwashed but not peeled 2clovesgarliccrushed a few sprigs of thyme red wine vinegar olive oil salt & pepper 60ml water To construct the salad 3Tablespoonswalnut oil 1Tablespoonred wine vinegar salt & pepper 1kgroasted beetroot 150grocket 150ggoats cheese 40groasted walnutschopped INSTRUCTIONS:- To roast the beetroot Pre-heat the oven to 180C Place the beetroot, garlic cloves and thyme into a baking dish. Add a splash of red wine vinegar to the tray and drizzle olive oil over the beetroot. Season with salt and pepper. Pour the water into the bottom of the baking dish. Cover the baking dish with foil, ensuring that it is well sealed, and place in the pre-heated oven for 45 minutes. The beetroot are ready when a metal skewer slides easily through the centre. Remove from the oven and allow to cool slightly. Proceed with the salad whilst the beetroot is still warm. To construct the salad Whisk together the walnut oil and red wine vinegar in a large bowl. Season with salt and pepper. Cut the still-warm roasted beetroot into 2cm cubes and drop into the dressing. Mix thoroughly to ensure the beetroot is completely coated in the dressing and allow to cool completely. Arrange the rocket on a serving platter, then spoon the beetroot into the centre of the rocket leaves. Crumble the goats cheese over the top of the beetroot. Scatter the walnuts over the goats cheese. Serve. #onpointmfn #nutrition #health #healthyeating #betterisbetter #nourish #easy #prep #loveyourbody #christmas #joy #smile #rawfoods #brainfood #colour #salads #women #murwillumbah #strong #fitmums #ipreview via

23.01.2022 HORMONES AND HOW THEY AFFECT YOUR EATING HABITS Way back in the 1920s researchers figured out something that women have known first-hand for a long time we eat more or less during different phases of ourmenstrual cycle. . It might sound something like this sometimes:"My hormones made mego crazy, and I ate whole tubof rocky road ice cream in one sitting."... There's more to it, though. It turns out that weeatlesswhen ourestrogen ishigh. The combination of a drop in estrogen and an increase in progesterone is why women eat more, and experiencecravings during certain phases of their cycle.. . Not only is a change in appetite linked to estrogen levels, but cravings for chocolate, sweets, salty foods, and food in general all increase when estrogen is low. I’m sure some of you are thinking, Duh. Welcome to my life. This isn’t exactlynews. Here’s the thing: while many women have personal experience with it, you rarely hear about the underlying physiology.Instead, you get comments like: It’s just hormones. Women get cravings. It is what it is. You need to be more disciplined. . All of these explanations and comments come across a patronising. Worse, by not discussing the specifics it may feel psychosomatic it’s all in your head. The specifics, like which parts of your brain and which appetite hormones are affected by your sex hormones, can help you come up with some strategies for dealing with the monthly physiological fluctuations you will experience with your appetite. . 3 game changes:- . Eat slowly! This will allow your brain to catch up to your stomach. . Eat smaller portions around that time of the month so your digestion is easier. . Eat regularly (3-4 hours), focusing on lean protein and fruit and veg. #onpointmfn #nutrition #health #healthyeating #betterisbetter #nourish #easy #prep #loveyourbody #doyou #eatwell #love #women #murwillumbah #periods #cycle #women #strongwomen #fitmums #ipreview via @preview.app

23.01.2022 3 INGREDIENT SALTED PISTACHIO CHOCOLATE FUDGE This amazing 3-Ingredient chocolate fudge is going to knock your socks off! Topped with salted pistachios, this homemade fudge will be a great addition to the Christmas table. INGREDIENTS... 60g(1/2 cup) salted pistachios, shells removed 1/2 cupalmond butter 220g(1 cup) dark chocolate chips (organic prefered) INSTRUCTIONS Roughly chop pistachios and set aside. Line a loaf pan with parchment paper and set aside. Prepare a double boiler with a heat proof mixing bowl over simmering water. Add almond butter and chocolate chips to the bowl and gently melt over a low-medium heat, stirring occasionally. Ensure the almond butter has melted through with the chocolate, use a wooden spoon or rubber spatula to mix well. Remove from heat and pour mixture into lined pan. Spreading it out evenly. Sprinkle over pistachios. Place in the freezer for 2-3 hours or until completely set. Remove and allow to sit at room temperature for 10 minutes to slightly soften. Slice into bars or squares and enjoy! Keep stored in an airtight container, refrigerated. ENJOY #onpointmfn #nutrition #health #healthyeating #betterisbetter #nourish #easy #prep #loveyourbody #doyou #eatwell #love #women #murwillumbah

22.01.2022 APPLE PIE ENERGY BITES . These nutrient-dense treats are packed with dried apples, toasted nuts, oats and cinnamon. They’re a great balanced snack with fiber, protein, healthy fats and whole grains and they taste like little portable apple pies. They’re finished with coconut which makes for a perfect afternoon sweet snack. . INGREDIENTS:-... . 1/2 cup sliced almonds 1/2 cup walnuts 1/4 cup rolled oats 3/4 cup chopped dried apple slices, lightly packed 1/2 cup pitted Medjool dates 1 1/2 teaspoons vanilla extract 1 teaspoon lemon zest, finely grated 1 1/2 teaspoons ground cinnamon 1/4 teaspoon nutmeg, freshly grated 1/4 teaspoon salt 1/3 cup unsweetened coconut, finely shredded Directions:- . Preheat oven to 180 Place the almonds, walnuts and oats on a rimmed baking sheet and bake until lightly toasted, 8 minutes. Set aside and allow the mixture to cool completely. . Place the apples and dates in the bowl of a food processor and pulse until finely chopped. Add the toasted nuts and oats, vanilla, lemon zest, cinnamon, nutmeg and salt and pulse until the mixture is finely chopped and forms clumps, about 30 pulses. . Roll the mixture into 14 balls, about 1 tablespoon each. Roll the balls in the coconut. Store in the refrigerator in an airtight container for up to 1 month. . Servings: 14 | Serving Size: 1 energy bite Nutrition (per serving):Calories: 109; Total Fat: 6g, Carbohydrate: 12g; Protein: 2g ENJOY #onpointmfn #nutrition #health #fitness #goals #healthyliving #healthyeating #betterisbetter #realpeople #eatrealfood #prep #snacks #healthyfats #eatwell #brainfood #murwillumbah

21.01.2022 TOFU AND QUINOA BOWLS . These healthy quinoa bowls are packed with protein and flavour. You can use any source of protein and pack it full of salad and vegetables of your liking. . Ingredients:-... for the tofu: 1block extra firm tofu 2tablespoonsolive 2tablespoonstomato paste 1tablespooncumin 1/2each teaspoon salt & pepper Water to thin for the bowls: 2cupscooked quinoa Tofu 4cupsgreens 1avocado, quartered 1packet ofcherry tomatoes, chopped Lime Olive oil . Instructions Cut the tofu into cubes and cook on a medium heat turning when needed. . Once ready to assemble, divide everything evenly between four bowls. Just before serving, drizzle with lime juice and some olive oil and enjoy!

21.01.2022 WEIGHT LOSS.... WHY WE TAKE IT SLOW Despite working out consistently and intensely, plus eating carefully, you’re not losing weight (or not losing it as fast as you’d like or expect). . Or youwerelosing weight consistently until recently. Now you’re stuck even though you’re working as hard as ever.... . Or when you were younger, you were really fit. Maybe you did fitness competitions. Maybe you did some shake diets or anything that promised results without having to change anything... But now, even when you put in the same effort, you just can’t seem to get the same results.... . Can months or years of dieting do some kind of long-term harm to the way the human body processes food?. . Not exactly.... . But gaining and losing fatcanchange the way your brain regulates your body weight. . So many things influence what, why, and when we choose to eat. Too often, eating and body size are blamed on lack of knowledge, lack of willpower/discipline, or laziness. . In reality, food intake and body composition are governed by a mix of physiological, biological, psychological, social, economical, and lifestyle influences, along with individual knowledge or beliefs.... . I find one of the simplest ways to make your decision processes easier is tocreate an environment that encourages good food choicesand discourages poor ones. . This can mean making changes to your daily routine, who you spend time with, where you spend time, and what food is readily available to you. . But remember that weight loss can and should be relatively slow.... its not only your body that needs to adapt its our habits, memories, craving cues and routines just to name a few. Soaim to lose about 0.5-1 percent (% people not kilos) of your body weight per week, (remember calorie deficit). . This helps to maintain muscle mass and minimise the adaptive metabolic responses to a lower calorie intake and resulting weight loss. Faster weight loss tends to result in more muscle loss without extra fat loss, as well as a larger adaptive response.... leading to regained weight as you haven't learnt the "inbetween" stuff yet... the stuff that really matters. See more

20.01.2022 HOW CAN WE ENJOY GOING OUT FOR MEALS AND STILL FEEL IN CONTROL OF OUR HEALTHY CHOICES? Restaurant food is meant to look, smell and taste great, and that means nutrition can sometimes fall by the wayside when we are unsure what to look out for. . Being social is very important for our mental health and culture, however this can often lead to unhealthy food choices because we are unaware of how to read the menu properly. ... . Try these tip next time you are out to help you make better choices when it comes to your health. . Plan ahead - know where you are going and read the menu prior so you can have an idea of what you want. I often have my top 5 go to's :). . Try and stear away of the words battered, alfredo, rich or deep fried, as they are high in saturated fats. Look for steamed, boiled or grilled options. . Don't be afraid to ask - add and subtract from your meals, add some avocado, get a sauce on the side not on your food, swap chips for veggies, ask for a smaller meal as some portions are just plain huge. . Try not to "save up for dinner" - this means don't skip lunch and afternoon tea just because you are going out. Yes, maybe your meals leading up could be smaller however we need to keep your blood sugar balance which makes you less likely to overeat. . Walk to the restaurant- why not park your car a distance away do you get 15 minutes of walking to and from the restaurant. This will aid in digestion after the meal also. . Eat slowly - savour your meal, enjoy the smells, tastes and company. Put your utensils down in between bites to better digest your food and your bodies satiety cues will kick in quicker. . MOST OF ALL, ENJOY YOURSELF #onpointmfn #nutrition #health #healthyeating #betterisbetter #nourish #easy #prep #loveyourbody #eatingout #betterchoices #choices #strongwomen #fitmums #women #love #happy #joy

20.01.2022 I'm lucky enough to work with some amazing humans and this guy is one of them!

17.01.2022 POSTPARTUM NUTRITION TIPS Becoming a mum is one of the many privileges of being a women, however it can be very overwhelming to say the least. I encourage all my postpartum clients tonotto strive for perfect nutrition (whatever that means anyway). While that may sound counterintuitive, striving for perfection can set us up for failure.... Instead, we focus on eating in a way that makes her feel good in her body and satisfied after eating. We try to prioritise food that tastes delicious, is mostly nutrient dense, and that is easy to prepare... but you shouldn’t beat yourself up if one day breakfast just happens to turn out to be icecream because it was the easiest option to grab with minimal fuss . That said, here are five life-changing nutrition tips to help encourage newly postpartum mums: 1. Prioritize protein (almost) every time you eat. Strive for 2030 grams of protein at each meal (or 34x per day). This will help her feel more satisfied after eating. 2. Eat veggies at two or more meals a day. Ideally, you should work your way up to five servings daily but now’s not the time to put the pressure on. 3. Keep it simple. New mums are busy. If there are things you can do to make your life easier, go for it! That could mean pre-cooked chicken, pre-made salads, or pre-sliced veggies, or it could mean batch-cooking in a slow cooker or taking your neighbour up on that offer of a home-cooked meal. 4. Eat to support recovery. Do your best to prioritise high-quality, nutrient-dense foods. This will help you overcome the physical depletion that comes with birthing a child. Plus, eating nutritious foods will help support you on both a mental and physical level. 5. Don’t try to white-knuckle your way through cravings. You should feel good after eating every single time. I encourage you to decide what would be really satisfying, and then to enjoy it. And it always helps to remind you that... Eating should be enjoyable, not stressful! New mummas have enough on their plate without getting wrapped up in the minute details! #onpointmfn #nutrition #health #healthyeating #betterisbetter #nourish #postpartum #newmums #women

17.01.2022 IT'S SOMETIMES NOT THAT EASY EATING HEALTHY.... So if we know what to eat, and want to eat it, why can’t we? The bottom line, eating healthy isn’t always that easy. . Eating is a complex behaviour; you need to eat to live, time to buy food, a place to store it and prepare it. And for a lot of people, food is more than just something that provides sustenance, it’s a part of culture. As a result, the main reasonspeople eat what they do are taste, cost and convenience.... . All of these actions are habits, formed over years or decades of your life. Some of these habits may be good, others you may be looking to change. And change is hard. It requires planning, setting goals that are realistic and establishing habits you can keep for the rest of your life. . But while you do have control over the foods you buy, how you cook them and what you eat, there is a bigger picture here. . Your access to food depends on a lot of circumstances beyond your control. From what your store sells to how your food is made, these decisions by others can influence what you eat. . Here are a few quick Tips to Help You Eat Healthy:- Avoid processed and high sugar foods.Eat foods as close to their natural state as possible. These are usually found along the outside of the grocery store. The middle aisles are mainly stocked with processed foods. Read the ingredient listing.Ingredients are listed in order of weight, beginning with the ingredient that weighs the most and ending with the ingredient that weighs the least. The longer the ingredient listing, the more likely the food is processed. Thirsty? Reach for water. If you don’t want to eat it, don’t bring it in the house.You have control over what you bring home from the grocery store, but once it’s in your home, it’s likely to be eaten. If you do want "treat" foods, aim for smaller packages.The bigger the portion, the more you’ll eat. Feel free to use frozen or canned vegetables.These are a cheaper and fast way to get healthy foods. Tell people you’re trying to eat healthy.Their support can go a long way into to helping you out. Pack your lunch...Eat from your pantry at home.

17.01.2022 CITRIS KALE SALAD . This Zesty kale salad uses sweet orange juice and a touch of vinegar to bring spring to your plate. For a complete meal, enjoy the salad with a serving of fish or chicken. . Ingredients:-... . For the orange vinaigrette dressing 1/2 teaspoon orange zest 1/2 cup fresh orange juice 2 tablespoons red wine vinegar 2 tablespoon extra virgin olive oil pinch of salt Pinch of coarsely ground black pepper For the kale salad:- 8 packed cups chopped kale, stems removed 2 cups shredded purple cabbage 2 medium oranges, peeled and cut into segments 1/4 cup toasted walnuts 1/4 cup crumbled feta cheese 1/3 cup pomegranate seeds (optional) Directions:- . Prepare the orange vinaigrette by whisking together orange zest, juice, vinegar, olive oil, salt and pepper in a small bowl. Set aside. (NOTE: This will make 3/4 cup of dressing.) . In a large salad bowl, add the kale and pour vinaigrette over it. Use your hands to massage the kale and vinaigrette together until the kale is completely coated and tender. Stir in cabbage, oranges, walnuts and pomegranate seeds. Sprinkle with feta. Nutrition Information Serves: 4|Serving Size: 2 cups + 3 tablespoons dressing + 1 tablespoon feta cheese . Per serving:Calories: 237; Total Fat: 15g; Carbohydrate: 18g; Protein: 7g #onpointmfn #nutrition #health #fitness #goals #healthyliving #healthyeating #murwillumbah #easy #ittakesatown #veggies #betterisbetter #realpeople #eatrealfood #fresh #spring #salads #brightcolours #fun

16.01.2022 It’s no secret that chronic stress doesn’t do us any favoursleast of all when it comes to our fitness. . Not only does it contribute to widespread inflammation and fat retention, and increases in catabolic hormones that break down those hard-earned muscle gains, it also saps your energy and mental health. In short, chronic stress makes reaching your fitness goals feel almost impossible. . I often find most women reach for alcohol or tobacco, as well as the foods highest... in sugar, fat, and salt to tend to our emotional and stress needs. . These so called stress busters all have something in common: They cause a release of neurotransmitters in the brain that help you to feel good (at least in the moment) and encourage you to repeat the behavior over and over again, in hopes of achieving the same effect. . This pattern becomes wired in the brain, and eventually the brain learns to depend on that substance to cope with stress. . When we rely too much on substances of any kind to unwind, we are teaching our brains to rely on that substance instead of putting in the work to engage the body’s own ability to calm itself, which can result in increased anxiety and stress. . To determine if your methods of coping with stress are standing between you and your goals, it’s very important to start by taking a good look at your relationship with the substances and foods you consume. Awareness is key here. Ask yourself these questions: Is there something I am using or consuming that helps me to deal with stress or to feel good, calm, or social? How often am I consuming or using ___________ (fill in the blank)? Could my consumption of this substance be getting in the way of any of my goals? (For example: am I consuming excess calories? Am I replacing nutrient-rich foods in with drinks or a sugary treat? Is this substance affecting my sleep quality? If I imagine not having that substance (cigarette, drink, cookie, etc.) what’s my immediate reaction? . Instead of reaching for a tangible source, look into mindful breath work, a relaxing bath, guided meditation or even a walk. . Small changes will often encourage better behaviours in the future

16.01.2022 Mindfulness is simply being aware of your thoughts, feelings, and actions. . What triggers or reminders have you discovered?Was itcoming home at the end of a long day that triggers overeating or drinking alcohol? Is it astressful conversation that makes you want a cookie? What triggers your so-called ‘bad habits’? And, why does the reminder matter? . All Habits Have ThreeParts: Reminder, Routine, and Reward... This loop creates cravings. You get reminded (triggered) and you take an actionbecause you’re seeking the reward. The desire for this reward creates acravingand leaves you on a perpetual Ferris wheel of cravings with no chance of getting off. . I find when working with clients I start by strengthen their mindfulness muscle and really see the reminders for their habits... this is crucial in their forward development. . We pay attention to the routine that happens after the reminder. This is what youdo. It’s the action part of the habit.Is it stopping by the wine store or the bakery on the way home? Grabbing fast food at lunch after a stressful meeting? Buying the muffin when you stop for your morning coffee?You take this action because you’re after the reward. . Figuring out the reward of a habit is often the toughest part, however, it’s key because it’s why you do the habit in the first place. . It’s the promise of reward that drives you to do stuff not in the interest of yourwant. . An example of this is that you may think you’ll feel more calm, comforted and better after having a sweet treat. . The reward you think you’re experiencing is comfort.Although, after you eat it you feel stuffed, sleepy, and really guilty that you caved to the temptation.You may even know that you won’t feel great after you indulge, but the promise of comfort... of feeling better than you do now is enough to make you give in. . Can you see where you have to reallydig intothis stuff? Understanding your habit loop (reminder, routine and reward) is key to dropping the dietary habits that aren’t serving you or your goals, because it’s this loop that creates a craving. GET IT? #onpointmfn #nutrition #health #healthyeating #fitness #habits #change #loveyourbody

14.01.2022 Well.... here I am . As I approach the 17 week mark I still can't believe at times I am growing a human. The last time I was doing this was 16 years ago.... such a world away and such a different person I was back then. . During my last pregnancy I left my then husband and set out on this parenting journey on my own, well apart from my amazing family and supportive friends. ... . When I look back over the last 15 years, most of it really seems like a blur which I'm sure you can relate to on some level. However for me I felt like I wasn't truly there at times, I wasn't present, everything I did was fast paced, To my job to my lifestyle even to my fitness. Most of this I loved until about 6 years ago when I became unwell and had to sit in my own hell. . This was probably both mentally and physically the hardest time of my life. However through that pain, hate and anguish somehow I found freedom, my voice, my peace. . A journey which is never over but has lead me once again to the miracle of housing a life. Not all has been sunshine and roses However I know around each corner is a lesson.... and my baby girl is already presenting herself at each turn. . Stay tuned for the tears, joy and overwhelming gratitude as I take this ride for the 2nd (and last time ). #onpointmfn #17weekspregnant #women #mothers #daughters #murwillumbah #surrender #forgive #trust #nutrition #health #grow # selfgrowth #family #love

14.01.2022 SELF TALK, THE POSITIVE AND NEGATIVE EFFECTS IT HAS ON US. The way you talk to yourself can really impact your confidence. The effect can be good or bad depending on whether your self-talk is positive or negative. What is self-talk?... Even though you might not know it, you’re already practising self-talk. Self-talk is basically your inner voice, the voice in your mind that says the things you don’t necessarily say out loud. We often don’t even realise that this running commentary is going on in the background, but our self-talk can have a big influence on how we feel about who we are. The difference between positive and negative self-talk Positive self-talkmakes you feel good about yourself and the things that are going on in your life. It’s like having an optimistic voice in your head that always looks on the bright side. . Examples:‘I am doing the best I can’, ‘I can totally make it through this exam’, ‘I'm open to leaning new things'. . Negative self-talkmakes you feel pretty crappy about yourself and the things that are going on. It can put a downer on anything, even something good. . Examples:‘I should be doing better’, ‘Everyone thinks I’m an idiot’, ‘Everything’s crap’, ‘Nothing’s ever going to get better.’ Negative self-talk tends to make people pretty miserable and can even impact on their recovery from mental health difficulties. . However, realistically it’s not possible, or helpful, to be positive all the time, either. So, how can you make your self-talk work for you? Why should I practise? The more you work on improving your self-talk, the easier you’ll find it. It’s kind of like practising an instrument or training for a sport: it won’t be easy to start with, but you’ll get better with time. Why not start with being more mindful about the energy you put into your inner voice. Catching yourself when you start saying something negative and replace it with a positive. . It might not seem like much, but self-talk is a huge part of our self-esteem and confidence. By working on replacing negative self-talk with more positive self-talk, you’re more likely to feel in control and start achieving your goals.

13.01.2022 BEETROOT HUMMUS INGREDIENTS:- HOMEMADE TAHINI PASTE:-... 1/4 cuptoasted white sesame seeds 1/4 cupwater ROASTED BEETROOT HUMMUS:- 1 cupchickpeas (boiled) 2medium sized beetroots (peeled and chopped) 1 tbsplemon juice 6 tbspwater 1 tspgarlic (chopped) 2 tbsptahini paste salt pepper 2 tbspolive oil INSTRUCTIONS:- In a large bowl, add chopped beetroot, 1 1/2 tbsp olive oil and salt. Mix and transfer to a baking sheet. Roast for 20 minutes. Let cool. This should give you about 3/4 cup of roasted beetroot. Prepare the tahini paste by blending toasted sesame seeds and water. Keep aside to be used for hummus. To a blender/ food processor, add boiled chickpeas, 3/4 cup roasted beetroot, remaining olive oil, salt, lemon juice, garlic, 2 tbsp tahini paste, water and mix until you have a really smooth hummus. Sprinkle mixed seeds (sunflower, pumpkin, sesame) and chopped cilantro/ coriander or parsley and serve with chips or crackers. . Such an easy and healthy option for a snack or even the perfect addition to your meal . #onpointmfn #nutrition #health #healthyeating #betterisbetter #nourish #easy #prep #loveyourbody #doyou #eatwell #love #women #murwillumbah #strong #betterchoices #choices #fitmums #christmas #colour

12.01.2022 MENOPAUSE AND DEPRESSION Depression can leave us feeling so isolated, yet the reality is much different: statistics show us that one-fifth of the population will have an episode of depression during their lifetime, and that women are twice as likely to be affected. . Furthermore, there is evidence that perimenopause represents another period of vulnerability for women, with African Americans twice as likely to have depressive symptoms.... . We are looking at a twofold problem here, as both physical and external factors are at play. On a hormonal standpoint, variability in estradiol levels and rising FSH (follicle-stimulating hormone) levels during menopause increase the likelihood of depression. . Decrease in estrogen levels has also been associated with the mental health issues that women experience during this period, as there is evidence that estrogen has some mood-enhancing benefits. Moreover, the drop in estrogen can also lead to hot flashes that disturb sleep, which can in turn cause anxiety, fears, mood swings, and ultimately depression. . The external factors that may also impact women during this period cannot be ignored. We cannot blame our hormones for everything, and stress, body image, sexuality, infertility, or aging can all alone or in combination be at the root of emotional distress. . Determining the cause and extent of your menopause blues is important, as is looking at all aspects of your life to see where you can lower your stress and make different choices that will allow you to maintain a feeling of calmness or equilibrium. . Remember your nutrition, sleep, exercise, stress management and social support should be high on your agenda. #onpointmfn #nutrition #health #healthyeating #betterisbetter #nourish #menopause #nodiets #loveyourbody #doyou #strong #fitmums #smallsteps #breakfast #brainfood #movement #murwillumbah

12.01.2022 Creamy Mushroom and Kale Pasta INSTRUCTIONS: . 1 tablespoon olive oil... 4 cups of mushrooms, cut into quarters 1/2 cup chopped onions 1/2 teaspoon salt 3 medium garlic cloves, thinly sliced 2 teaspoons chopped fresh thyme 220g of whole-wheat pasta 1 1/2 cups low-sodium vegetable broth 1 pinch pepper 4 cups of baby kale 6 tablespoons of cashew cheese or a creamy cheese of choice. DIRECTIONS:- Add oil to a pot, when the oil is hot, add the mushrooms, onions and salt, and cook, stirring frequently. Add the garlic and cook until fragrant. Add 1 1/2 cups of water and simmer for 1 minute, scraping up the browned bits on the bottom of the pot. . Add the pasta, broth and pepper stir to combine. Remove the lid and add the kale and cheese, stir to combine. . Cover and let stand for 5 minutes to allow the pasta to finish cooking and absorb the cooking liquid. Serve immediately. . Serves: 4, Serving Size: 285g pasta. . Nutrition (per serving):Calories: 391; Total Fat: 14g; Carbohydrate: 52g; Protein: 10g

11.01.2022 STRENGTH TRAINING DURING PREGNANCY Strength training is a form of physical activity that can be modified, exercise by exercise, to your changing pregnant body, regardless of what stage of pregnancy you’re in. It can also helpprepare your bodyto be better able to handle the physical stress of a progressing pregnancy and help to ward off back and pelvic pain. . Strength training can also give you a sense of strength and power in your body at a time when you may feel out ...of control with how your body is changing. . As long as you are cleared by your health practitioner to exercise, beginning a strength training program in pregnancy is encouraged, regardless of your trimester. . The beauty of prenatal strength training is that you have so many exercise options at your disposal. Compared to running or biking, for example, strength trainingallows you to keep doing a variety of full body exercises using some simple modifications. . Here are a few tips to choosing effective exercises in pregnancy workouts: It feels good on your body and doesn’t cause any pain or discomfort. Yourabdominal muscles and pelvic floorfeel supported, and you’re not experiencing any sensations of pressure outwards on your belly or downwards onto your pelvic floor. It feels moderately challenging, but doesn’t feel like you’re pushing your body to failure on any reps. I recommend seeking out a highly qualified prenatal fitness coach to design a fitness program for you. . Intense, all-over body soreness isnota good sign of a great workout. You do not need to be chasing muscle soreness to feel like you did a hard enough workout. Some muscle soreness is completely normal, but if you’re struggling to walk for three days following each workout, be sure to reduce the intensity or the weight you’re using. . If you are experiencing any other signs or symptoms after your workout, such as spotting or pain, speak to your health care professional immediately. . Above all,have fun! Strength training in pregnancy is an incredible way to connect with your body and your baby, and to prepare for birth and postpartum recovery.

11.01.2022 RAW BLUEBERRY AND MACADAMIA CHEESECAKE INGREDIENTS:- 2 cups raw macadamias... cup maple syrup Juice of 1 lemon cup coconut oil, melted 1 teaspoon pure vanilla extract 1 cup fresh or frozen blueberries Fresh blueberries or raspberries, to garnish (optional) Nutty Coconut Base:- 1 cups raw walnuts or almonds 5 dates, pitted cup desiccated coconut 1 tablespoon maple syrup DIRECTIONS: Soak the macadamias in water for at least 2 hours, or preferably overnight. Grease a cake tin with coconut oil. Put all the coconut base ingredients in a food processor and grind together until the mixture resembles a sticky crumble. Press the mixture firmly into the cake tin and set aside. Drain the macadamia nuts and place in a high-speed blender with the maple syrup, lemon juice, coconut oil and vanilla. Blend to a thick, creamy consistency, then pour half the macadamia mixture into the cake tin. Pop this in the fridge for a few minutes just to allow this first layer to set. Add the blueberries to the remaining mixture in the blender. Blend on high speed until the mixture is a vibrant purple colour and the blueberries have dissolved. Pour the mixture into the cake tin, smoothing and levelling the top with a spatula. Cover the cake and leave to set in the fridge for at least 2 hours. Decorate with extra blueberries or raspberries, if desired. Cut into slices to serve. This cheesecake will keep for a few days in the fridge. ENJOY #onpointmfn #nutrition #health #healthyeating #raw #christmas #joy #smile #rawfoods #brainfood #loveyourbody #doyou #eatwell #love #women #murwillumbah #strong #betterisbetter

11.01.2022 DO YOU FEEL GUILT AND SHAME AROUND FOOD? Summer can spark some of our favourite things...like ice-cream on your way home from the beach and also some of our hardest experiences, like navigating self-esteem, body image, and our relationship with food. . Do you find after eating a favourite junk food it is so common to feel a sense of guilt that may start lurking as we begin to think about how bad we have been for our food choices.... . If you may be feeling this way, you are definitely not alone. Unfortunately, our diet-centered culture has labelled which foods are good and bad, creating a moral value system which can often solicit shame and guilt when we have not followed the rules or "go off track". . The labels and moral judgments can quickly lead us to internalise the negative value we have assigned to our food, and we may be left feeling pretty low. . This idea that somehow our worth is determined by our food choices can have a negative impact on our mental health and leaves many of us feeling terrible about our choices which can lead to binging and that perpetual cycle of self loathing and over or under eating. . Especially in the Summer, when we may be feeling a bit more body conscious, our food choices may even impact our self-esteem and our daily mood. On the days that we follow the rules and eat clean and healthy we may be feeling more happy and worthy. However, on the days that we make a mistake and eat junk, we may be prone to labeling ourselves as bad and may even feel that we deserve to restrict some of our food choices as a result. . Sometimes, labeling our food may in time create food fear, anxiety, or an unhealthy relationship with our food and bodies. . Food provides us vitamins, energy and nutrients for our bodies to flourish and do amazing things... PLUS it hold a huge place in most cultures and families when they gather. . So this festive season, enjoy your family time, eat slowly, savour every bite and be mindful of your language around food x. #onpointmfn #nutrition #health #healthyeating #betterisbetter #watchyourlanguage #bekind #loveyourbody #doyou #eatwell #fitmums #women #murwillumbah #strong

10.01.2022 What Symptoms Can Women Expect During Menopause? Not every woman will experience menopause the same way; it is a deeply individual experience. My main purpose for this article is to raise awareness about some of the issues women may be facing, and how you might have to adjust your approach to your training sessions. . If you are a female aged between 35 and 55 years old who are experiencing any of the following symptoms, they are likely to be menopausal:... Irregular periods Stress incontinence or urinary incontinence Depression Vaginal dryness Hot flashes Sleep problems (from insomnia to utter fatigue) Mood changes (like batsh*t mood changes) Weight gain and slowed metabolism Thinning hair and dry skin Loss of breast fullness Short term memory loss Night sweats Migraines Fatigue . We can break the menopause phase of a woman's life into three areas: perimenopause, menopause, and postmenopause . Perimenopausemeans "around menopause" and refers to the time during which your body makes the natural transition to menopause, marking the end of the reproductive years. Perimenopause is also called themenopausal transition. Women start perimenopause at different ages, starting as early as their 30s and this phase can last from eight to 10 years. Women typically experience many menopausal symptoms, but can still have their period and can still get pregnant. . Menopauseis defined as occurring 12 months after your last menstrual period, and marks the end of menstrual cycles. Menopause can happen in your 40s or 50s. . Postmenopausetypically sees a decrease in some symptoms, like hot flashes, but can also present additional health concerns, such as osteoporosis and heart disease, due to the decreased production of estrogen in the body. . Over my years of experience, I have established that eating less and working out more as we age just doesn’t work.It is at this time of life that we really need to focus on both maintaining an intelligent exercise protocol and promoting a healthy diet which will help to support your body through lifes changes.

10.01.2022 HOW UNDER EATING CAN IMPACT YOUR TRAINING, RESULTS AND RECOVERY Many women have a warped perspective of what enough food really is especially when trying to lose weight. This warped perspective can hinder fat loss, strength gain, muscle gain, energy levels, and overall health. . That’s why many women expect to see rapid weight loss from a significant caloric deficit (I’m talking 800-1000 calories per day or more). Many women simply can’t lose the last 5-10kgs no matt...er how little they eat. And some even see an increase in body fat the longer they diet! . While a slight caloric deficit should cause sustainable weight loss (think 300-500 calories per day), much larger deficits elicit changes in your metabolism to keep your body in an energy balance and maintain homeostasis. Your body.... this dynamic, adaptable machine wants to feel "safe. With survival as the priority, it is constantly regulating what's going on in response to our environment. . In other words, in order to conserve energy and direct calories tonecessaryfunctions for survival, your body resorts to burning fewer calories, even as you’re exercising regularly and intensely. This means you will hold onto body fat despite eating a low-calorie diet and training hard. . When you don't eat enough, your body reduces active thyroid hormone, shuts down sex hormone production, and raises adrenal stress hormones like cortisol. . Chronically elevated cortisol leads to both leptin and insulin resistance, an unhealthy hormonal state that promotes body fat and water retention, and causes long-term health issues that go way beyond weight loss resistance. . When you’re under-fueled, it mayfeellike you’re training intensely, but your power output is actually much lower. If you can’t maximise your power when lifting, you won’t be able to achieve the necessary stimulus to promote muscle growth and rebuilding. . Lastly...when you train, your muscle tissue breaks down, and without adequate calories and protein in your diet, your muscles won’t have the materials they need to rebuild. See more

10.01.2022 Sweet Potato Salmon Cakes These Sweet Potato Salmon Cakes are so delicious! If you're looking for a quick and easy weeknight meal these are your jam! . Ingredients:-... 1medium sweet potato, peeled 1/2cupcooked quinoa 1 400g can wild salmon (skinless and boneless if possible) 2large eggs 4shallots 2tablespoonsgluten-free cornmeal/flour of choice Salt & pepper to taste Oil for cooking Instructions:- Cut the sweet potato into cubes. You'll have about 2 cups. Add them to a steamer basket and steam for 5 - 7 minutes until the potatoes are fork-tender. Allow the sweet potatoes to cool slightly, then transfer them to a bowl and mash them until (almost) smooth. Add the rest of ingredients into the mixing bowl and mix with a wooden spoon until everything is combined and a dough has formed. Form the dough into 6 patties, place on a plate and set aside. Heat the oil in a pan over medium heat. Saute the salmon cakes for 3 - 5 minutes per side, until browned, crispy and heated through. Serve warm with your desired dipping sauce eg guacamole, aoli, mayo. ENJOY! #onpointmfn #nutrition #health #healthyeating #betterisbetter #nourish #easy #prep #loveyourbody #doyou #eatwell #love #women #murwillumbah #strong #strongwomen #fitmums #easymeals

10.01.2022 A WOMEN'S WORTH IS NOT HER APPEARANCE... Society and many forms of advertising and marketing would like us to believe that a woman’s worth is centered around her appearance. . Because of that, many women/men struggle to feel confident in their own skin regardless of what they look like.... . By centering a person's body in a conversation, we are perpetuating the absurd notion that their appearance is the most interesting thing about them and that her or his body is up for discussion. It’s neither of those things. . A woman’s appearance is the least interesting thing about her in most cases... If you want to compliment someone while also supporting them in feeling valued and worthy for who they are rather than what they look like, the most supportive thing that you can do is remind them of all of the qualities that make them so incredible and that have nothing to do with appearance. . For example:- . You’re so enjoyable to be around! I really admire how hard you work on the things you’re passionate about. You are such a great listener. You have such a big heart! #onpointmfn #nutrition #health #fitness #goals #healthyliving #healthyeating #betterisbetter #loveyourbody #strongwomen #strength #healthyliving #womensupportingwomen #loveyou #joy #doyou #seethegood

07.01.2022 COCONUT SLICE BASE:- 2 cups desiccated coconut... 10 medjool dates, seeds removed 3 tablespoons cacao or cocoa 1 tablespoon honey 1 tablespoon coconut cream 1 teaspoon vanilla extract pinch of salt MIDDLE:- 2 cups desiccated coconut 2 tablespoons honey 1 tablespoon coconut cream TOP:- 6 tablespoons cacao or cocoa powder 4 tablespoons coconut oil, liquified 2 tablespoons maple syrup 2 tablespoons desiccated coconut Line a square 20cm tin with baking paper overhanging the sides for easy removal. Place the base ingredients into your processor and blend at high speed until the mixture resembles a fine, sticky crumb. Press the mixture firmly into the base of your prepared tin and set aside. Place the ingredients for the middle layer into your processor and blend until the mixture is well combined and sticking together. Pressthe mixture over your base and set aside. Mix together the ingredients for your chocolate topping and pour the topping over your slice, spreading it out to cover the middle layer. Place the slice in the fridge to set for five minutes before sprinkling with coconut. Return to the fridge to set completely. Serve. Eat and enjoy! ENJOY #onpointmfn #nutrition #health #healthyeating #betterisbetter #nourish #easy #prep #loveyourbody #doyou #eatwell #women #murwillumbah #strong #fitmums #smallsteps #snacks

06.01.2022 EATING LESS = WEIGHT LOSS... RIGHT? . MMM not exactly... . Chronically under eating won't help you lose weight, and can often yield the opposite effect as well as lead tonutrition deficiencies. In my experience as a nutritionist,having a targeted number on the scalesisn’t the best way to achieve weight loss or overall health.... . Too often weight-loss goals stem from the desire to look like the extremely narrow version of what society deems as an ideal or acceptable body. . In this day and age, we are slowly but surelyrecognising the uniqueness of everybodyand that we are not all supposed to look the same. . What’s more, we know nowweight alone is not the most reliable factor for overall health. With that being said, I’ve had much success reframing client's goals around health promoting behaviour changes. This could beprioritising protein, eating more fruits and vegetables,cooking more at home,going for daily walks and prioritising sleep. . Instead ofweighing yourself to measure progress, tryusing non scale goalslike reaching for 23 servings of vegetables per day or checking in with how you feel, are you more energised and able to play with your children orkeep up in your fitness class? . Focusing on this type of progress is much more positive, long-lasting and health-promoting. . DON'T YOU AGREE? #onpointmfn #nutrition #health #fitness #goals #healthyliving #healthyeating #betterisbetter #loveyourbody #joy #doyou #murwillumbah #gratitude #neveraboutanumber #change #habits

05.01.2022 BLACK BEAN, CORN AND ROASTED CAPSICUM LETTUCE CUPS . These tasty vegan lettuce cups, are so simple... all you need to do is combine the fillingingredients then rinse and trim a bunch of romaine lettuce hearts, and you’re ready to go. . The easiest way to serve these lettuce cups is to pile the filling in the middle of a platter, surround it with romaine, and let everyone make their own, but you can also pack the filling and romaine in separate containers and take them wi...th you as a light work lunch or fun picnic side. INGREDIENTS:- 2 cups of corn 1 400g can of black beans, drained and rinsed 1 mango, chopped 1 cup cherry tomatoes, halved cup of capsicum, chopped cup of coriander 1 fresh jalapeño pepper, seeded (if desired) and finely chopped 3 cloves garlic, minced 1 tablespoon chili powder 1 teaspoon grated lime zest 3 tablespoons fresh lime juice (from 2 limes) Sea salt and freshly ground black pepper 1216 leaves from romaine lettuce hearts avocado, diced INSTRUCTIONS:- Combine the corn, beans, mango, tomatoes, capsicum, coriander, jalapeño, garlic, chili powder, and lime zest and juice in a medium bowl. Season with salt and pepper to taste. Spoon the bean mixture onto the romaine hearts, and top with the avocado. MAKES 12 SERVES #onpointmfn #nutrition #health #fitness #goals #healthyliving #healthyeating #murwillumbah #easy #ittakesatown #kidsinthekitchen #funsnacks #prep #eatinghealthyonabudget

03.01.2022 CHEERY TOMATO, LEEK AND SPINACH QUICHE INGREDIENTS:- 1 9-inchpie crust ... 1cup (packed) sharp cheddar cheese, shredded half a leek, chopped 200G of chopped spinach 1/4cup fresh basil, chopped 100g of goat cheese, crumbled 1 box of cherry tomatoes, halved 6large eggs 1and 1/4 cups Almond Breeze Almondmilk Original 1teaspoon salt 1/2teaspoon pepper Fresh basil, to garnish INSTRUCTIONS:- Preheat your oven to 180 degrees. Use nonstick spray to grease your pan. Arrange the pie crust into a quiche pan or 9 inch pie pan. Trim the edges if necessary. Sprinkle cheddar cheese on the bottom of the crust. Trim the green parts of the leek, as well as the roots. Spilt the leek lengthwise. Run under cold water, using your fingers to bend back the layers. Leeks are super dirty, so do a good job. Save half of the leek for something else (top a pizza! Throw in soup!) Use a sharp knife to chop one half of the leek, make the pieces about the size you would chop an onion. Sprinkle the chopped leek over the cheese. Spread the chopped spinach over the leeks. Sprinkle 1/4 cup fresh basil next. Crumble the goat cheese using a fork. Sprinkle over the basil. Use a serrated knife to halve most of the cherry tomatoes. Fit as many as you can on top of the quiche. In a large bowl or stand mixer, beat together 6 eggs, Almondmilk, salt, and pepper. Beat for about 1 minute, then pour over the quiche. If your quiche pan separates, or if your quiche looks very full, make sure you place the dish on a baking sheet just in case it leaks or overflows. Bake at 180 for 40-50 minutes, or until the top has started to brown and the quiche doesn't wiggle when you shake it. Remove from the oven and let cool a few minutes before diving in. Garnish with fresh basil and enjoy! #onpointmfn #nutrition #health #healthyeating #betterisbetter #nourish #easy #prep #loveyourbody #doyou #eatwell #love #women #murwillumbah #strong #fitmums #smallsteps #breakfast #brainfood #colour

02.01.2022 HOW TO CONNECT YOUR CORE AND PELVIC FLOOR What does it mean to "integrate the core" or to "connect" your diaphragm and pelvic floor? What is a Connection Breath? Why is this so important. . Here are some suggestions for improving the function of your pelvic floor muscles:... Learn to completely relax, as well as lift and contract, your pelvic floor. Learn to integrate your entire deep central stability system by coordinating your breath with your pelvic floor contraction. Constant tension in the pelvic floor muscles is just as problematic as weak muscles. Integrating your breath with your pelvic floor contraction helps you to manage your intraabdominal pressure (IAP) to prevent the downward force of your exhale from overpowering your pelvic floor. Practice functional movements integrating the breathing and relaxation of the pelvic floor muscles. You can start with bodyweight squats, done daily, several times a day even. Once you’re comfortable in this position, integrate the pattern of being relaxed on inhale and contracting the pelvic floor on exhale into your functional activities lifting children or lifting heavy bags of dog food, etc. For some women, strength may show a measurable increase after several weeks of training, provided that the correct techniques are utilised (this is where evaluation by a professional comes into play). Strengthen your glutes. Strong glutes are integral to your deep central stability system. Women who stand in a posterior pelvic tilt (tucked, flat butt) tend to have weak glutes. Stretch and practice mobility drills for your hamstrings, calves, and adductors (groin muscles). When the pelvic floor is weak, women often use the glutes and adductors to keep the bladder closed (instead of the sphincter muscle of the bladder). . While pelvic floor dysfunction can show up in anyone, the risk is much higher for women who have had children, simply due to the extra stress on the pelvic floor muscle during pregnancy and childbirth. Please reach out and see a professional.