Spring Natural Health | Nutritionist

Spring Natural Health

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25.01.2022 I have been adding some dulse flakes to popcorn lately and it's delicious with the addition of some melted butter and coconut oil and a small amount of sea salt. Give it a go, this kids might even like it!

25.01.2022 Just a little friendly reminder about the difference between fat and muscle. The scales may tell a different story to how loose (or tight) your clothes may feel. Weighing ourselves can cause all sorts of negative emotions. I think that it's important to occasionally weigh yourself but definitely not every day.

25.01.2022 Just perfect weather for afternoon walks. Exercise is fantastic for lowering stress levels and walking is fairly low impact on the body too. Great for all ages!

25.01.2022 Fats + carbs + protein = a nice healthy snack! There are so many different yoghurts out there. Cow, sheep, goat, coconut, almond. The latter 2 won't contain as much protein though.

24.01.2022 Happy Friday! Home made chocolate. Super easy to make. No cocao butter just coconut oil. Melt in a saucepan and pour into dish and pop in freezer to set. No additives, just real ingredients.

24.01.2022 The annual R U OK day is on 10th September. For anyone who is struggling please reach out to someone. Perhaps it is a family member, colleague or friend that you can confide in. Maybe it is a confidential conversation with someone you don't know through www.beyondblue.org.au. For those of you who are there for another person, it is your time that is one of the most valuable things you can share with the person you care about. Maybe you are a natural and always know the right... thing to say, but if not, there are a number of free resources to view on the below link which are very helpful. https://www.ruok.org.au/every-day-resources Xx

23.01.2022 R U OK? I have purposely included the first picture of men because as a "general" rule they may not be the best at checking in on each other. Obviously this doesn't apply to all men. For all the women out there, perhaps you could mention RUOK day to those males around you to raise awareness. We need to be mindful of the men in our lives. I know some really great counsellors who offer zoom/Skype appointments if anyone would like a recommendation please private message me. For... anyone who is struggling please reach out to someone. Perhaps it is a family member, colleague or friend that you can confide in. Maybe it is a confidential conversation with someone you don't know through www.beyondblue.org.au. If you have the time, I recommend watching the latest interview on Anh Do's Brush With Fame (Abc). It was with Layne Beachley this week and she spoke so candidly about her life. Layne is an ambassador for RUOK day. https://www.ruok.org.au/every-day-resources

23.01.2022 Avocado + blackbean brownies 1 tin organic black beans 1 ripe avocado 1 ripe banana... 2 tbs honey/100% maple syrup 1/2 cup quinoa flakes (or another 1/2 cup oats or almond meal) 1/2 cups rolled oats (almond meal for a gluten free version) 3 tbs cocoa 1/4 cup coconut oil 1/4 cup olive oil 1/2 tsp salt 1tsp baking powder (aluminium free) 1 tsp vanilla extract Heat oven to 180degrees fan forced. Mix everything together in food processor or similar, spoon into a lined tray and bake for about 15mins. Keep an eye on it and test with a skewer. Cool for 10mins then flip onto a rack to cool completely before slicing and storing in fridge or freezer.

23.01.2022 Ready to make some positive changes? Email me to book [email protected]

22.01.2022 For those vegan and vegetarians out there you have probably already been making this for years! For those who would like to try a dairy alternative to cheese, this recipe is pretty tasty (thanks to a friend's recipe). I am going to try on some homemade pizza, fingers crossed it is a hit. Nutritional yeast has a decent amount of B12, which you would normally get from meat. Ingredients: 45grams nutritional yeast... 100grams macadamia nuts 1/4 tsp salt 1/4 tsp garlic powder 5 tbs water Method - blend everything together in food processor or similar. Makes 1 cup.

22.01.2022 It's ice-block time! Watermelon and pineapple - how lovely is that colour. No additives or preservatives in these ones.

22.01.2022 Gluten free and egg free blackbean brownies. Seriously give them a go and don't tell anyone they have black beans in them until after they demolish them! Ingredients:- 1 ripe banana, 1 tin black beans, 1/2 cup almonds, 1/4 tsp salt, 2 tbs honey, 1/8 cup coconut oil, 1/8 cup olive oil, 1 tsp vanilla bean paste, 1/2 tsp baking powder, 2 tbs cocoa powder... Method:- Preheat oven to 180degree fan forced. Line a loaf pan with baking paper. Rince and drain black beans. Process all ingredients in food processor (or similar) until smooth. Spoon into tray and bake for approx 20 mins but please check they have cooked through before taking out of oven. Let cool in tray for 10mins before placing entire tray in fridge to set. Slice into cubes once cooled. *I didn't use an egg for this recipe but I am going to try adding one next time to see how it is.

21.01.2022 Always such a good reminder.

21.01.2022 I haven't posted these for a while so here you go! They are a great little snack and freeze really well. For a wheat free version replace the plain flour with buckwheat flour. I haven't tried replacing the oats with anything else yet, so I can't say what would work if you wanted to omit the oats. Spinach + banana mini muffins... 250gram pkt frozen spinach 3 large ripe bananas 2 cups rolled oats 4 tsp baking powder 1 cup buckwheat flour 1 cup plain flour 2 eggs 300mls almond milk (or other but milk of choice) 100mls olive oil 3 tbs honey/molasses or maple syrup 1. Grease mini muffins trays. Heat oven to 160 degrees fan forced. 2. Sift flour and mix all dry ingredients in a large bowl. 3. Whisk eggs, honey and oil together in a small bowl. 4. Blitz milk, banana and spinach into a green smoothie. 5. Pour everything into dry ingredients and mix with a wooden spoon. 6. Spoon into muffin tray and bake for 15mins (test with a skewer). Remove from tray and cool on wire rack.

21.01.2022 Roma's famous bottle trees. Just beautiful, especially on these crisp, sunny winter mornings. Hero's avenue in Roma features 140 bottle trees. They were planted in tribute to the fallen soldiers from the Roma District who lost their lives during WW1.

19.01.2022 Red Lentil Dahl + Brown Rice to warm up on these cold Roma nights. Lentils contain prebiotic galacto-oligosaccharides (GOS), raffinose-family oligosaccharides (ROS) and resistant starch. Lentils are a form of dietary fibre that can encourage growth of a wide variety of microorganisms to improve our gut health. Basically, they are the prebiotics for our probiotics, the food for our good bacteria. Always have with some rice to form a complete protein.

18.01.2022 Take me back to the tropical north coast please, away from these freezing, windy Roma mornings. I am a summer person all the way!

17.01.2022 #mhn always spot on. Kind reminder that we all go through pain, happiness, struggles, heartache, joy. Everyone has their own story. Try not to compare yourself to anyone. We are all so unique.

17.01.2022 First attempt at fish tacos. What a hit. Why have I never made these before?! The red cabbage was mixed with olive oil, salt and lime juice and softened beautifully. Stay away from raw cabbage with thyroid issues though.

17.01.2022 Every time I return back home to Roma I am reminded about the chlorine in our drinking water. The town water here is supplied from bores. This water must be chemically treated to ensure that no nasty bugs remain in the town water supply. I have posted about quality drinking water before, but because it is so important I'm posting again. Whether you drink from a bore, town, tank or bottled you should have a think about filtering your water. Rainwater tank - contaminants will... be on your roof and within your tank. Think bird and frog droppings on your roof. Bore water - will be chemically treated, however not only that, bore water can be contaminated by surrounding farming. Also, if you live close to the bore supply it is possible you will be receiving the higher concentration of chlorine. Town water - is chemically treated and will contain traces of pharmaceutical drugs / hormones. Bottled water - may not be from a spring, it is also packaged in plastic meaning there is BPA being leeched into the water if the bottle has been exposed to heat (sitting in the sun or hot car etc). Quality matters in regards to water filtration. You will get what you pay for. A small filter jug won't do enough unfortunately. The brand 'Zazen' make a great standalone water filter (plus filters to attach to shower heads etc). Otherwise a plumbed reverse osmosis (with an added re-mineralization add on) is the way to go. Do some research and find the right water filter system for you and/or your family. Dehydration affects blood pressure, blood-sugar metabolism, digestion and kidney function. Fatigue, headaches and constipation are the first symptoms of dehydration. Water that contains the right properties, including a balanced range of minerals, is readily received and absorbed into the body for cellular hydration. "If u don't get a water filter your body will be the filter!" #nicolebijlsma Read that again :)

17.01.2022 Recipe for gf bread below as promised :). This loaf is loaded with protein and surprisingly doesn't take overly eggy. Other options are to use 6 eggs and then x2 egg whites, I haven't tried this but might try next time. The left over egg yolks can be used to make homemade mayo. *not my recipe so can't take the credit... 8 free range eggs 1 cup almond meal 1/2 cup coconut flour 4 tbs psyllium husks 2 tsp baking powder 4 tbs olive oil 1 tbs Apple cider vinegar 1. Preheat oven to 120degrees fan forced. Line loaf pan with baking paper. 2. Beat eggs with a beater until fluffy (approx 6-8mins but I wasn't really counting...) 3. Combine dry ingredients in bowl. 4. Add eggs and all other ingredients and stir together to combine. 5. Spoon mixture into pan. 6. Bake for 1hour, 20mins or until skewer comes out clean. 7. Turn onto a wire rack to cool. 8. Slice and can be frozen.

16.01.2022 Pumpkin + egg muffins (flour, dairy and nut free) I made these because I had some leftover roasted pumpkin. This recipe has 7 eggs so is packed full of protein. I like to use small muffin trays as I find younger kids like bite size portions and tend to eat a lot more. These of course are great for adults on the run...... These muffins are sweet and a perfect way to get more protein into those kids growing bodies. So many breakfast cereals and snacks are carb and sugar heavy. Kids absolutely needs carbs, however I find a lot aren't eating enough protein as they won't eat meat or beans/lentils. There is protein in nuts + seeds but we should only eat a small amount of these. Yoghurt and cheese do contain some protein. If you have a fussy child, there are ways to improve the variety in their diet. To make an appointment enquiry with me, send an email to [email protected] or pm me on facebook messenger. Adult and child appointments available - video from anywhere in Australia or face to face in Roma (qld). This recipe made 36 mini muffins and can be frozen. Ingredients 7 eggs beaten 1 cup pumpkin puree 2 tablespoons maple syrup 1/4 teaspoon all spice 1/2 teaspoon vanilla bean paste 1/4 teaspoon baking powder Small amount of oil to grease your pan Method Preheat the oven to 170degrees fan forced. Add the beaten eggs, pumpkin puree, maple syrup, spice, vanilla, and baking powder to a large bowl and combine well with a whisk. Lightly grease your non-stick muffin pan. Pour mixture evenly amongst the tray. Bake for 15 minutes until the muffins are cooked through and the tops are no longer runny. *disclaimer - not my recipe

16.01.2022 Gluten Free gingerbread biscuits The dough is sticky, that’s why it needs to be placed in the freezer a couple of times to make it easier to work with. Simply roll out the dough between two sheets of baking paper when it’s still soft. Next, cut out shapes with a floured cookie cutter. Finally, place the dough in the freezer to firm up. That will make the dough easy to roll, and the shapes easy to transfer to the baking sheet. ...Continue reading

16.01.2022 Fun Friday Fact! Did you know that the core of a pineapple contains an enzyme called bromelain. This enzymes is anti-inflammitory and also helps our body to break down proteins. It has been shown to help reduce sinus inflammation. Particularly important during the change of season. So, don't throw out the core. Instead, pop a small amount into your salads and enjoy with meals.

15.01.2022 R U OK? I have purposely included the first picture of men because as a "general" rule they may not be the best at checking in on each other. Obviously this doesn't apply to all men. For all the women out there, perhaps you could mention RUOK day to those males around you to raise awareness. We need to be mindful of the men in our lives. I know some really great counsellors who offer zoom/Skype appointments if anyone would like a recommendation please private message me. For... anyone who is struggling please reach out to someone. Perhaps it is a family member, colleague or friend that you can confide in. Maybe it is a confidential conversation with someone you don't know through www.beyondblue.org.au. If you have the time, I recommend watching the latest interview on Anh Do's Brush With Fame (Abc). It was with Layne Beachley this week and she spoke so candidly about her life. Layne is an ambassador for RUOK day. https://www.ruok.org.au/every-day-resources

14.01.2022 Another beautiful morning at the tennis courts. I would love to hear what everyone else's sport is? Or if you don't have one now, what did you use to LOVE when younger? Golf. Soccer. Bowls. Swimming. Surfing. Netball. Running. Walking. Martial arts. Horse riding.

14.01.2022 Fresh, colourful salads for these hot days. Protein + fats + carbs = macro bowl. Ensure you add all 3 into your meals. If you miss one of these key ingredients you may feel hungry and you'll be missing out on vital nutrients.

13.01.2022 Delicious custard apple home grown in Atherton. Yummy treats whilst visiting family. Atherton is just south west of Cairns and is absolutely stunning. I just wish we had longer there!

13.01.2022 I have a sample pack of Ethique Shampoo and Conditioner bars for sale. If you are in Roma and would like to have the opportunity to try this amazing product out it is $24.95. I will put it aside for the first person who comments below. If you are at the point where you are tired of throwing out bottle after bottle of shampoo/conditioner maybe it is time to try these bars! 80 billion plastic bottles end up in landfills each year from shampoo and conditioner alone! Each of the full size bars are equal to multiple bottles of the same liquid product. On average, every bar saves up to 1litre of water and up to 5 plastic bottles.

12.01.2022 Walnut + Cocao Bliss Balls To solve those chocolate cravings and provide some omega 3, protein and dose of minerals. Ingredients:... 1 cup walnuts 1/4 cup cocao (you can use cocoa but it wont contain as many minerals) 3/4 cup dates 1 tbs coconut oil 1 tbs hemp protein powder (or omit, it is not essential. It just provides more protein and omega 3 to this recipe) 1/2 cup desiccated coconut to roll balls in if you have time. Otherwise just omit coconut and press into a tray which is what I usually do. Method: Process everything together until smooth. You may need to add a little water to help bind. Press into a tray and set in the fridge before slicing and storing in the freezer.

12.01.2022 Today is world mental health day. There are so many types of cognitive therapies such as EFT and CBT that are beneficial in managing your mental health. Exercise is paramount and perhaps seeing your natural health care practitioner to correct any nutritional deficiencies. First and foremost, talk to some one who will listen without judgement. If you don't have that person, I can recommend some fantastic counsellors who can provide skype/zoom consultations. Message me if you would like some contact details.

12.01.2022 My once a year piroshki cook up just like grandma use to make. These takes hours to make from scratch so no recipe sorry. I was impressed with how much the dough rose this time! These are delicious and definitely a rare occasion food as they are deep fried doughnuts filled with savoury mince and egg!

11.01.2022 Friday 28th August 5:30pm. Roma Tennis Centre!

11.01.2022 With the weather warming up a little, perhaps it is the perfect time to look at making some changes. Even a few small changes can make a huge difference. I'm definitely not an "all or nothing" person and I don't expect my clients to be either. Send me an email at [email protected] or Facebook messenger to make a booking enquiry to help you get back on track again.

10.01.2022 Happy New Year! Soon, we will be saying farewell to Roma... After 3 great years living in this very friendly country town, it is time to say goodbye. There are so many things I will miss and here are just a few I will miss all of the wonderful friends I have made. The slower pace. The local tennis centre. The nursery. The one and only set of lights. The 5min drive to anywhere (excluding my cattle property friends - they have a 1 hour drive to town eekk). The friendly drivers.... The cattle trucks. The bails of hay on the back of utes. The community spirit. The Bottle Trees. All our neighbours. The beautiful people. Thank you for welcoming me into your town over 3 years ago. I am now looking forward to soon calling the sunshine coast our home.

09.01.2022 Mango drive fundraiser again. It's the delicious stone fruit time of year.

09.01.2022 Quick lunch between naturopathic appointments. I Have been taking quite a few video appointments lately. If you would like to make a positive change, pm or send me an email :) Happy Friday everyone!

09.01.2022 Hummus This is the first hummus I have made where the recipe mixes the tahini first. It was so nice. I often double recipies to save time and freeze in portions. When you make it yourself, it is preservative and additive free and contains only olive oil. Ingredients 2 cans chickpeas, rinsed and drained (or 1 cups cooked chickpeas)... cup lemon juice 1 large clove garlic, roughly chopped teaspoon fine sea salt cup tahini 2 to 4 tablespoons ice water, more as needed teaspoon ground cumin 1 tablespoon extra-virgin olive oil If you have time, boil the canned chickpeas in water with teaspoon baking soda for 20mins, then rince under cold water. I didn't do this but apparently it makes your hummus even smoother. Method: 1. In a food processor or high-powered blender, combine the lemon juice, garlic and salt. Process until the garlic is very finely chopped, then let the mixture rest so the garlic flavor can mellow (10 minutes or longer). 2. Add tahini and blend until the mixture is thick and creamy, stopping to scrape down any tahini stuck to the sides and bottom of the processor. 3. While running the food processor, drizzle in 2 tablespoons ice water. Scrape down the food processor, and blend until the mixture is ultra smooth, pale and creamy. (If your tahini was extra-thick to begin with, you might need to add 1 to 2 tablespoons more ice water.) 3. Add cumin and the drained chickpeas to the food processor. While blending, drizzle in the olive oil. Blend until the mixture is super smooth, scraping down the sides of the processor as necessary, about 2 minutes. Add more ice water by the tablespoon if necessary to achieve a super creamy texture. Taste, and adjust as necessary. You may need more salt and lemon. You can use dried chickpeas, just cook with a small amount of bicarb soda and cook until mushy. Rinse off bicarb once cooked. *This isn't my recipe so I can't take credit

09.01.2022 Batch pizza, par- cooked and frozen for those times when only a t/a dinner will do. Gluten free base with veggie tomato sauce. Always serve with a big green salad and hey for an occasional dinner, it's ok. Eat well most of the time, which will allow for those treats. Most importantly though, you do not feel guilty eating them!

09.01.2022 If you know someone who is ready to give these away, shoot them a message. I am available for skype/zoom to help support them through withdrawal symptoms and provide nutrients to assist in the healing process.

08.01.2022 Gluten free bread. Loads of eggs + a little coconut flour, almond flour and oil. Just beating and mixing, no kneeding required! Nice for something a bit different. Great toasted. Let me know if you would like the recipe.

08.01.2022 Listen to what your mind and body is telling you. Sometimes it is not an easy thing to do. When we stop for a moment, step outside and pause, we often will find what it is we need to do and what we are craving. Maybe you need to cut out alcohol for a while, perhaps it is processed sugary foods. You may need to start exercising outside more. Perhaps you need more sleep? Drop some excess weight? Maybe you need to switch off the news a little and take a short break from the stories.

08.01.2022 We are fortunate these days to have access to many different meditation apps. Meditation can be practiced for so many things. It can done for just 10mins a day at whatever time of day suits you best too. Meditation does not need to be performed whilst sitting cross legged on the ground making the "ommm" sound. There are lots of types of meditation practices and one of the most common is guided meditation where you are "talked through" the meditation. I have looked at headspace and synctuition which are both great. What other apps are people using?

08.01.2022 #gf rice puff bars 2 cups rice puff - I got these from the IGA in Roma. 1/4 cup peanut butter (or other but butter) 1tbs cocao (this can be omitted)... 2 tbs sunflower seeds 1tb coconut oil 2 tbs honey Method Melt honey and oil over low heat until just melted. Turn off stove and stir through nut butter. Mix with the rest of the ingredients. Press firmly into a lined loaf pan and set in freezer for 2 hours before slicing into 14 pieces.

08.01.2022 Happy 1st day of Spring! I am offering a free 5-10min chat to find out if I am the right fit for you :) Pm or email me to book your time. Zoom or face to face appointments in Roma (qld) available.

08.01.2022 Taco night. Look at those colours! Adults and kids all love this meal. Use natural yoghurt instead of sour cream if you wish and finely chop some steamed broccoli through the mince for additional nutrition.

07.01.2022 Final week of consulting for 2020 all done! Thank you to all of my wonderful clients. I have enjoyed helping each and every one of you. I love what I do and love seeing your amazing results.

07.01.2022 Are you bogged mate? - landline

06.01.2022 Lots of warming spices here. Lentil Dahl prep. Anyone else have a fab lentil recipe they care to share?

05.01.2022 The annual R U OK day is on 10th September. For anyone who is struggling please reach out to someone. Perhaps it is a family member, colleague or friend that you can confide in. Maybe it is a confidential conversation with someone you don't know through www.beyondblue.org.au. For those of you who are there for another person, it is your time that is one of the most valuable things you can share with the person you care about. Maybe you are a natural and always know the right... thing to say, but if not, there are a number of free resources to view on the below link which are very helpful. https://www.ruok.org.au/every-day-resources Xx

05.01.2022 Martina Navratilova was once asked, How do you maintain your focus, physique and sharp game even at the age of 43?" She gave a humble reply, The ball doesnt... know how old I am. You need to stop yourself from stopping yourself. Every game in life is actually played on a 6-inch ground the space between your two ears. We don't live in bungalows, duplexes, or flats. We live in our mind which is an unlimited area. Life is great when things are sorted and uncluttered there. Keeping the mind messy with hatred growing on the table, regrets piling up in the corner, expectations boiling in the kitchen, secrets stuffed under the carpet, and worries littered everywhere ruin this real home. The key factor to performing well in life and in every arena is the ability to control the quality and quantity of your internal dialogue. Performance is potential minus internal interference. Live in peace, not in pieces.

05.01.2022 What a great day for a game of tennis. On another note, I had so much fun coaching the school holidays tennis camp this morning!

05.01.2022 Thanks for a great year of Game Fit ladies. Thanks for taking us each week Dean (Tennis Maranoa) :-)

04.01.2022 "You won't control me, my health or wallet" from all the ones who have kicked the habit. Definitely not easy, but it is possible. If you would like some advice on staying healthy whilst giving up, contact me.

04.01.2022 Homemade jam drops. Basically just almonds but something super easy to make if you feel like a biscuit without all the added extras of a store bought one. #gf and #eggfree. Would make a nice little gift too. Recipe 2 cups almond meal... 3 tbs golden syrup (or mix of honey + molasses) 1/4 tsp baking powder 1/4 tsp salt 3tbs coconut oil Jam of choice Preheat oven to 160 fan forced. Line a baking tray with baking paper. Mix everything together in a bowl. Roll into small balls. Make a small indentation in the centre of each ball and spoon a tiny bit of jam into it. Bake for about 12mins. Cool before eating.

04.01.2022 Are you ready to make some positive changes to start feeling more energized? There are so many different health programs out there and it is incredibly hard to navigate what suits you. It is about finding something that is sustainable for you. Shoot me a message to book in your appointment. Mondy-Friday zoom/skype and Roma town appointments available.

03.01.2022 I had a great hit of tennis this morning. The weather is beautiful. If you are someone who perhaps use to play tennis but haven't for many years, don't be discouraged you still have it! That was me a few years ago, I hadn't picked up a racquet.... Now I am enjoying it all over again.

02.01.2022 How nice does this pack look! If you would like to try this pack of shampoo and conditioner bars out I have one sample pack for sale - $24.95. I will put it aside for the first person who comments below. If you are at the point where you are tired of throwing out bottle after bottle of shampoo/conditioner maybe it is time to try these bars! ... 80 billion plastic bottles end up in landfills each year from shampoo and conditioner alone. Each of the full size bars are equal to multiple bottles of the same liquid product. On average, every bar saves up to 1litre of water and up to 5 plastic bottles. See more

02.01.2022 Organic decaf coffee still looks the same as a regular caffeinated coffee but doesn't quite taste the same :-( Anyway, it will have to do since coffee doesn't quite agree with me. I was so tired of having to rely on my daily coffee and if I missed a day, the headaches would come!

01.01.2022 It is only 10 days until the first of Spring. What a great time of year to make a few positive changes. If you are looking for some more energy or would like to shift a few extra kg's and would like me to design a program specifically to suit you, contact me via email [email protected] or facebook messenger. We all need to be held accountable by someone and that person is me :) Happy Weekend!