The Nourished Network in Brisbane, Queensland, Australia | Medical and health

The Nourished Network

Locality: Brisbane, Queensland, Australia

Phone: +61 407 531 977

Address: 46 Shottery St Yeronga Brisbane, QLD, Australia

Website: http://www.nourishednetwork.com.au

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24.01.2022 This week in the Education Series - Fighting Fatigue we’ve discussed the drivers and causes of fatigue, the impact that fatigue has on your life and how to cope with the afternoon slump. Today we’re deep diving into the key nutrients required to increase your energy levels. MAGNESIUM ... * Critical for energy production * Helps to relieve muscle pain, cramps and tension * Required in over 300 chemical reactions in the human body * Essential for the conversion of sugars, fats and proteins into energy IRON * Vital for red blood cell production * Required for growth & development * Energy, focus & concentration B VITAMINS * Vital for cellular energy production cycle * Nervous system support * Neurotransmitter synthesis CoQ10 (CoEnzyme 10) * Supports energy synthesis * Reduces oxidative stress * Improves cognitive function * Supports sleep quality * Powerful antioxidant Of course there are other essential vitamins and minerals that support energy production but we can explore them in another post. Nutrients should be acquired via a well balanced and healthy diet or in cases of deficiency, via therapeutic supplementation. This is in addition to dietary and lifestyle changes which we’ll discuss in the next post of this Education Series. Rose ~ Clinical Nutritionist The Nourished Network

24.01.2022 I’ve been asked by a few followers to share information on weight loss. This is not a topic that I openly discuss as I don’t advocate fad diets or counting calories as my philosophy is to explore the underlying reasons behind weight gain and/or the difficulty to shift weight. It’s also because EVERY person is unique with different backgrounds, lifestyle, culture, health issues, stress levels etc so what works for one may not work for another. This is why it’s important to e...xplore what’s RIGHT for YOU and YOUR body type. So I thought I would share the twelve areas I explore with my clients. 1. Hormonal Health 2. Thyroid Function 3. Liver Function 4. Chronic Stress 5. Gut Microbiome 6. Sleep Quality 7. Insulin Resistance 8. Nutritional Deficiencies 9. Diet (nutrients, serving sizes) 10. Relationship to Food 11. Movement & Mindset 12. Support & Accountability There’s other factors to take into consideration, such as pre-existing health issues, side effects of medication, injuries and mindset. The goal is often not to loose weight but to GAIN HEALTH (and the by product is often weight loss). If you’d like me to explore each point in detail, please comment with below. Ps. I also want to add in the most important point which is Number 13. Self Love Rose ~ Clinical Nutritionist The Nourished Network

24.01.2022 Education Series - Fighting Fatigue Today we’re going to explore the causes of fatigue which may include: * Low Iron... * Mitochondrial Dysfuction * Inflammation & Infection * Hormonal Imbalance * Digestive & Liver Issues * Excess Body Fat * Unstable Blood Sugar * Stress & Mood Changes * Exposure to Environmental Toxins Overall, chronic stress is one of the most significant underlying drivers of fatigue because chronic stress produces more oxidative stress which has an impact on our mitochondria - the powerhouse of our cells which produce energy. The damage caused by reactive oxygen species (known as oxidative stress) causes mitochondrial fragmentation which reduces the cells ability to produce energy. People with chronic stress also have higher markers of inflammation. Stress also reduces our ability to cope with change, decreases our resilience, disrupts the gut microbiome, weakens the immune system and depletes the body of nutrients which is linked with tiredness and struggling with fatigue. Please note that this is a simplistic version of what’s happening in the body! There’s many more steps and processes involved so feel free to reach out if you’d like to learn more. Rose ~ Clinical Nutritionist The Nourished Network Image - Credit to Metagenics who created the image

23.01.2022 Do you have an Anxiety Tool Kit? It’s like a First Aid Kit - except the Anxiety Tool Kit contains a list of resources or aids that help to support you when you’re stuck in overwhelm or anxiety. For me, it’s essential! Over the years I’ve discovered what works for me and what doesn’t. It’s important that we learn practical tips and strategies to support our mental health and emotional resilience during times of stress and uncertainty. ... My Anxiety Tool Kit! Bush-walks, fresh air, sunlight and connecting with nature both energises and calms me. When I’m in a funk, it’s my number one lifeline. And best of all it’s free. Controlled Breathing - I’ve learnt to control my panic attacks by placing one hand on my heart or chest and one hand on my belly and take ten deep, long, slow breaths. Repeat. It truly works! Cuddling my doggy! Hey I love my fam bam but my goofy little fluff ball brings me so much joy. He’s pure love and loyalty. As they say, let it go, let it go! Journaling is a great way to blurt everything out, release emotions, bitterness and anger and then shred or burn! Chatting with my husband, family, close friends, counselor or Psychologist. It’s important to create a supportive team you can trust. Making healthy choices. When I’m feeling crappy it’s often because I’ve skipped meals or binged on junk food (hello brain fog and bloated belly) Yes, I still enjoy chips, pizza and chocolate but it’s all about balance. I’m also going to include reciting daily positive affirmations and practicing gratitude as it helps me to see ‘goodness’ when everything feels dark and heavy. I’d love for you to share what works for you. Or start creating your Anxiety Tool Kit. Rose - Clinical Nutritionist The Nourished Network

22.01.2022 This week we’ve been exploring fatigue - the causes, drivers, the impact of damage on the mitochondria (powerhouse of the cell) and how this reduces energy production and nutrients required to increase energy levels. We discussed the impact of chronic stress, poor diet and inflammation. Today I want to mention other factors that are often overlooked such as exposure to environmental toxins. Where do you work? What do you do for work (are you exposed to chemicals)? Where do y...ou live (near a factory?) and is there mould in your home? Mould toxicity is a huge issue and linked with chronic fatigue. Have you been overseas? Have you had Giardia, worms, parasites, Epstein Bar virus, Ross River Fever, celiac disease and any other auto-immune disease? Do you suffer from hormonal issues? How much time do you do spend in front of your computer? What time do you go to bed? Do you get enough fresh air and sunlight? Do you drink enough water? What’s your relationship with food and do you suffer from PTSD, anxiety and/or depression? There’s so much to consider when investigating fatigue - it’s a bit like being a detective and trying to find pieces to solve the puzzle And this is where we shine! We have the time to ask you heaps of questions and provide a dedicated wellness plan personalised to you. If you’d like support in increasing your energy levels, please get in touch. Rose ~ Clinical Nutritionist The Nourished Network

21.01.2022 {The Worry Trap} Are you stuck in a constant state of worry? Worried about your health, fitness, family, friends, finances, future ... and everything that’s happening in the world. You’re not alone. ... Many people are experiencing an increase in anxiety which is characterized by excessive worry, panic and fear of the unknown. It’s very important that we learn how to manage anxiety to reduce its impact on our daily life. If you suffer from anxiety you may feel tired, or suffer from fatigue, muscle tension, headaches, jaw pain, grinding teeth, stiff joints, muscular aches, digestive issues, brain fog and insomnia. Excessive worry and chronic stress may deplete the body of nutrients, especially Vitamin B’s and magnesium. B Vitamin’s are vital for neurotransmitter synthesis and proper nerve function. B Vitamins support energy production, brain function and cellular health. Magnesium is an essential mineral involved in over 300 biochemical reactions in the human body. Magnesium is required for proper muscle function and helps to relieve tight, tense and cramped muscles in addition to playing a role in carbohydrate metabolism, nerve transmission and neuromuscular conduction plus more. Vitamin B’s and magnesium can be obtained via food and in cases of nutritional deficiency via therapeutic supplementation. I’ll share more about the sources of food in my next post! Rose - Clinical Nutritionist The Nourished Network * Disclaimer - This information is not to be used or interpreted in any way other than for educational purposes only. It is not intended to diagnose any medical condition. If you have a health issue, see a GP or treating health practitioner for assistance and prior to commencing any diet, exercise regime, medication and/or supplement.

21.01.2022 It’s okay to feel frustrated and overwhelmed right now. It’s been a crazy year and most people I chat with are scared and tired. Scared of the unknown and tired of the stress, fear and uncertainty. Many people are suffering from anxiety, panic attacks and insomnia. ... Anxiety is normal in stressful situations, however, when it interferes with daily activities then please reach out for support. Anxiety may present as excessive worry, intrusive thoughts, heart palpitations, sweaty hands, headaches, overwhelm, brain fog, disrupted sleep, confusion and fatigue that impacts your daily life. Here are a few actionable tips to try to control those anxious feelings. Breath-work Breathe deeply and slowly from the diaphragm. When anxious you tend to take quick shallow breaths so slow down and take long and deep breaths to activate the parasympathetic nervous system to help promote a sense of calm. Nature Therapy Go for a walk in the fresh air and sunlight. Research shows that even ten minutes outside helps to lower blood pressure, boost mood and improve sleep. Change your focus Remove yourself from any negative or destructive environment. Turn off the TV. Take a break from social media. Listen to an inspiring podcast, read a book or practice meditation or mindfulness by downloading the Insight Timer App and choose a relaxing meditation from the thousands of meditations available. There’s something for every style and taste. Visualise yourself calm Create a mental picture of yourself calm and composed and visualise what it feels like while you sit and breath in slowly and deeply. Reach out Support is available by contacting a friend, colleague, GP or Lifeline on 13 11 14. Know that you’re not alone. Rose ~ Nutritionist The Nourished Network

18.01.2022 Are you looking for a delicious gut healing green smoothie filled with yummy goodness? Well look no further Gut Healing Smoothie... {Serves Two} 2 cups water (cold) 2 cups baby spinach 1/2 avocado (frozen) peeled & pit removed 2 banana (frozen) 2 tbsp chia seeds 2 tbsp ground flaxseeds (optional) 1/4 cup ground hemp seeds 1 tbsp syrup or date to sweeten 1 Throw all ingredients into a blender or food processor and blend until very smooth and creamy. 2 Divide into two glasses. 3 Drink right away, otherwise the chia seeds will swell and change the consistency of the smoothie. 4 ENJOY! Please share and tag #thenourishednetwork if you make it! Rose ~ Clinical Nutritionist #greensmoothie #guthealingsmoothie

18.01.2022 You’ve got this Keep going. Or please reach out for support. ...

17.01.2022 All the places that endometriosis has been found in the body. Research indicates it has been found in every part of the human body except the spleen. As most of you know, I have endometriosis, an inflammatory disease where tissue similar to the lining of the uterus (endometrium) is found in other parts of the body - predominantly the ovaries, bowel, bladder and Fallopian tubes (but as you can see, it can be found anywhere in the body). This tissue responds to the monthly hor...monal cycle and becomes inflamed and bleeds causing lesions to form on these organs. Over time, these lesions may form adhesions which can cause internal organs to stick together. I suffered from ‘frozen pelvis’ in which my uterus, ovaries, bladder and bowel were stuck together. It caused pelvic pain, period pain, back pain, leg pain, fatigue, nausea and so much more. Unfortunately, this disease is often misdiagnosed and many suffer in pain for years before finally receiving a diagnosis. There is no cure for endometriosis, but I have created a passion project called Endo Wellness to support and empower others to manage this debilitating disease. If you have family, friends or colleagues with Endo, please share my details. Rose * Please note that some of these areas are extremely RARE such as the brain, lungs and heart.

16.01.2022 Enjoying some play, sunshine, nature and fresh air with the family at Coochiemudlo Island. How did you nourish your soul this weekend? Rose

15.01.2022 Love this post and graphic from Queensland Health

15.01.2022 Hands up if you’ve had a culinary disaster this week? I’ve had two. Last night I made salmon and veggies. This is an easy family favourite that I make every week because it’s always delicious. But the salmon tasted funky and the vegetables were icky from the salmon ... so we ordered pizza instead ... Then today I made a smoothie ... but as you can see ... it looks like diarrhea I reluctantly drank it because the ingredients were organic and I didn’t want to waste them #thingswedo So I’m not having a very good week! Hope you’re having a better week then me! Rose ~ Clinical Nutritionist The Nourished Network

14.01.2022 That’s a wrap! Today is my last day in clinic at Indigo Soul Wellness for 2020 What a wild ride it’s been From returning to work following major surgery, to then having to close the clinic for a few months due to a worldwide pandemic, to pivoting online (the buzz word of 2020!!) .... and returning to offer both online and in-clinic consults and celebrating my busiest year in practice. It’s been crazy beautiful ... I didn’t get to launch my new website or accomplish half the goals I had set, but if success is judged by the number of lives I changed then I definitely kicked that goal ... and at the end of the day, supporting my clients to improve their health, is all that really matters. My wise friend shared that when we work from our heart space we don’t need all the fancy frills. Thanks to my inspiring clients for trusting in me to support them on their health and wellness journey. It has been an honour and a privilege and I’ve learnt so much from you all. You will continue to have my support and know that I’m your biggest cheerleader. I will be logging off for spiritual maintenance between 21 December 2020 and returning to clinic on Thursday 14 January 2021. You can contact me or book a consult via my website Wishing you a safe and joyous festive season in whatever way you choose to celebrate (or not). Lots of love Rose #nutritionist #nutritionalmedicine

13.01.2022 My beautiful sister shared this today and I’m re-sharing because it resonated with me! I’ve seen a lot of people feeling down and defeated because they never achieved their business, personal or health goals this year. So they feel like they’ve failed. Which is far from the truth. We’ve all endured a difficult and uncertain year and doing the best we can! If you didn’t achieve your goals, then try again. If you need more time, try once more. Then try it a little differently.... There’s always going to be hiccups along the way. If there’s anything we’ve learnt in 2020, it’s to accept change and be resilient. Don’t give up, keep going and try again. If you have a week of bad food choices, it doesn’t mean you’ve undone all your good work. It doesn’t mean you should give up. You haven’t fallen off the bandwagon. You don’t need to wait for a new day, new week, new month or new year to restart. Just try again. Right now Do it differently. Get help. Fix what is not working. And try again until you succeed. Rose

13.01.2022 You are not in this alone. Reach out for support

12.01.2022 The humble fritter! They are such an easy, healthy and versatile breakfast, lunch or dinner option. These fritters took about 20min to whip up and are super tasty ... We enjoyed them hot for dinner with roasted vegetables and then I had two for leftover lunch served with a simple garden salad and a dollop of olive tapenade. And my son ate two for lunch with a dollop of hummus. So we covered a few bases with one batch of fritters! Sorry, no recipe as I just whipped them up, but they contain diced onion, bacon, grated zucchini & carrot, corn kernels, eggs, grated cheese, herbs and whole-meal flour - I only used about 1/2 cup as I predominately bulked the fritters with veggies. Do you like fritters? Rose X

12.01.2022 A few people have asked me to explain the reason for dark circles and/or puffiness under the eyes. It could be due to several reasons, so here are a few: Iron deficiency ... B12 deficiency Thyroid condition May be connected with food allergies and/or chemical intolerances Poor sleep quality Investigate kidney function Genetics - dark circles under the eyes may be heredity Thinning skin under the eyes Older age due to loss of fatty tissue and thinning of the skin around the eyes Plus other reasons .... As always, it’s important to investigate all the possible reasons to identify the root cause of the issue. Whilst sliced cucumber and cold tea bags may help to reduce some puffiness, it’s not going to help if the underlying reason is iron deficiency! As a qualified healthcare practitioner, my role is to investigate the root cause. Rose ~ Clinical Nutritionist The Nourished Network

11.01.2022 Well you’re in for a treat! Here’s a super simple summer salad to celebrate foodie Friday .... and only two weeks until Christmas!! Taste of Summer Salad Ingredients... 120g mixed rocket & spinach leaves 1 mango (peeled & cut into cubes or slices) 1 avocado (peeled & sliced) red capsicum (diced) red onion (thinly sliced) cup pine nuts (toasted) kilo shelled prawns (optional) Salad Dressing 4 tbsp. extra virgin olive oil 4 tbsp. fresh orange juice (about orange) 2 tbsp. lime juice (about lime) 1 tbsp. apple cider vinegar tsp. cumin 2 tbsp. finely chopped coriander 1 red chili or hot pepper (sliced) Salt & Pepper to taste Instructions Add mixed rocket/spinach to a serving bowl. Add the sliced avocado, mango, onion and diced capsicum. Sprinkle over the toasted pine nuts. Combine all the ingredients for the salad dressing in a jar, close it tight and shake until the ingredients are well mixed. Pour the Salad Dressing over the salad and toss through. Add salt/cracked pepper to taste. Serve immediately Option Serve this salad with fresh or grilled prawns either on the salad (as pictured) or as a side dish. Enjoy! Rose ~ Clinical Nutritionist #recipe #healthyfood #summersalad

11.01.2022 What did you have for dinner tonight? We enjoyed this delicious Roast Vegge and Couscous Salad dressed with goats cheese and toasted flaked almonds. It was soooo good! Head on over to The Gut Kitchen to see how I made it ... Who wants the recipe? Rose ~ The Nourished Network To make this vegetarian/vegan simply omit the goats cheese. This is not gluten free.

10.01.2022 For those with kids who have allergies and/or intolerances, here is a yummy and easy muesli bar recipe that is grain free, nut free and egg free. Thanks Quirky Cooking for sharing

08.01.2022 Hi Everyone! I desperately need to update my website so here are my opening hours. Tuesday: ONLINE CONSULTS between 9am - 5pm... Wednesday: ONLINE CONSULTS between 9am - 5pm Thursday: IN-CLINIC CONSULTS located Indigo Soul Wellness in Yeronga, Brisbane between 9am - 8pm Friday: ONLINE CONSULTS between 9am - 5pm Here are a few photos of the gorgeous space I work from on Thursday’s. I won’t show photos of my home clinic as it’s definitely not as pretty lol! BOOK via www.nourishednetwork.com.au Rose ~ Clinical Nutritionist The Nourished Network

08.01.2022 What better way to end a busy week then with a delicious recipe This is for everyone who craves a little pick me up. It’s not super healthy because my son added Choc Chips but simply swap with cacao powder for a healthier alternative! This slice is also high in calories so go easy - one piece is enough, unless you’re a growing teenager and want to eat everything!! So much healthier than packaged/processed snacks as this slice contains good healthy fats, protein and high f...iber. Choc Oat Slice 1/2 cup peanut butter 1/4 cup tahini 1/4 cup organic coconut oil 1/4 cup honey (or syrup) 1 cup rolled oats 1 cup shredded coconut 1/2 cup chopped walnuts 1/4 cup sunflower seeds 1/4 cup chia seeds 1/4 cup dark chop chips (dairy free if intolerant) - OPTIONAL or 2tbsp cacoa powder Melt the peanut butter, tahini, coconut oil and honey over low heat until melted. Add the melted wet mixture to the dry ingredients and mix very well. The mixture should be sticky and hold together. Spread into a 20cm square pan lined with baking paper and pop in the fridge. When firm, cut into pieces with a sharp knife. If you make, please let me know what you think! Happy Friday Rose ~ Clinical Nutritionist

07.01.2022 Do you drink enough water? If you feel thirsty and foggy then you’re already dehydrated. During the cooler months I see many people suffering from dehydration! This is because people either forget to drink, don’t feel thirsty or they’ve been in a heated environment which can be very drying. ... Signs of dehydration may include: Brain fog Tiredness Lack of focus Constipation Headache Low blood pressure Dark coloured urine with a strong smell (your urine should be a pale straw colour with no odor) It’s amazing how lives are turned around by simply increasing fluid intake! The taste and quality of water also matters and I love my Zazen Alkaline Water Filter! I feel revitalized and since having it I definitely drink more water If you live in Brissy and you’re looking for a cost effective and convenient water filtration system, I have an awesome offer so DM me to find out more! Rose ~ Clinical Nutritionist The Nourished Network

07.01.2022 I invite you to read this very interesting article with an open mind. It explores the field of neuroplasticity. According to the article, "research has demonstrated that the adult human brain can continue to form neural connections and can grow new brain cells in response to learning or training even into old age. Emerging research is now showing that thinking about exercise (mental effort) can result in physical changes to your mind and body. The technique is called menta...l practice (MP) or motor imagery (MI). MI has been used by elite athletes and by other disciplines exploring the potential importance of MI within their respective fields. These include psychology, education, medicine, and music." This is definitely a fascinating area! Rose - Clinical Nutritionist The Nourished Network

06.01.2022 I want to raise awareness of a condition called LIPODEMA. Lipodema is a disorder characterized by symmetrical enlargement of the legs (upper legs and buttocks) due to deposits of fat beneath the skin. Symptoms of Lipodema ... 1. Legs appear symmetrically enlarged and swollen 2. Affected areas feel spongy and cool with the skin soft to touch 3. May feel tender and bruise easily 4. Legs may feel painful 5. Waist is often a lot smaller compared to thighs, buttocks and legs Fat cells block the vessels of the lymphatic system which prevents proper drainage of lymph fluid leading to a build up of fluid called lymphedema. This condition is often mistaken as obesity ... but it is not. No amount of healthy eating or exercise can reverse the condition. The cause is unknown but there is some evidence of hormones and heredity factors playing a role. For more information see Lipodema Australia. Rose ~ Clinical Nutritionist The Nourished Network

06.01.2022 My gorgeous friend and fellow Nutritionist, Sarah Spann has written and published her first book!! It’s called MIND THE GUT - How to Heal Your Gut From The Inside Out. If you feel that you’re stuck in a never ending cycle of gut issues then this book is for you! ... Sarah is amazing and I’m so proud of her! If you’d like to learn how to end the stress and anxiety around eating then grab your copy here https://www.amazon.com/dp/064893550

06.01.2022 Sharing this for whoever needs to read this today

05.01.2022 Are you sick and tired of being sick and tired? Do you constantly feel exhausted? Do you collapse into bed at the end of each day but still wake tired? ... If you don’t feel refreshed each morning, drag yourself through the day and don’t have the energy to do the things you want to do, then you’re most likely suffering from fatigue. Join me this week in the NEW Education Series - Fighting Fatigue where we will investigate: The causes of fatigue Effects of mitochondrial dysfunction How fatigue impacts daily life Natural solutions to increase your energy levels Key nutrients in energy production I’m providing all this information FREE right here for you all to access. Please share with family or friends, get involved and ask questions so we can create a conversation about how to fight fatigue to live happier, healthier and more active lives! Rose ~ Clinical Nutritionist The Nourished Network

05.01.2022 It’s 3pm! Are you feeling tired? Have you hit the mid afternoon slump? Are you struggling to concentrate and craving coffee or choccy (coz if you’re working from home, the fridge and pantry is only a step away, right)?! There’s a few reasons for the mid afternoon crash n’ cravings ... Did you eat a nutrient dense breakfast and lunch that contained protein, healthy fats and fiber? Are you thirsty? If yes, have a glass of water or herbal tea! Did you get enough sleep last night? Are you stressed or overwhelmed about a work deadline or not finishing your tasks for the day? Did you eat a carb heavy lunch? Have you been sitting at your desk for a few hours without taking a break? If yes, get up, stretch and pop outside for some fresh air! So next time you hit the 3pm slump, try reaching for a glass of water, enjoy a herbal tea, handful of nuts, healthy bliss ball, Greek yoghurt or piece of fruit. Stand, stretch, sit in the sunshine for a few minutes and take a few deep slow breaths and observe how much better you feel! Rose ~ Nutritionist The Nourished Network

04.01.2022 For the love of leftovers Cook once. Eat twice. It’s simple, cost effective and efficient. When making dinner I often add an extra serve of protein and vegetables and enjoy that for lunch the next day. I find that it helps to keep me organized and make healthier choices because lunch is already made. ... When I’m busy and not organised I find that I’m more likely to snack throughout the day, skip lunch, make an unhealthy choice or buy lunch. So it makes sense to prepare the night before (I understand that this may be difficult if you’ve got a large family, hungry kids or work night shift etc). Here is my throw together lunch - leftover roast chicken and roast vegetables (pumpkin, zucchini and beans) plus I added rocket and dollop of hummus (added after I took the photo). So we’ve got protein, carbs and healthy fats What’s your favourite leftover for lunch? Rose ~ Clinical Nutritionist The Nourished Network

04.01.2022 LAST DAY OF WINTER For many, winter is a season of nurturing the body with nourishing foods such as soups, stews, curries and casseroles. Others love winter for its crisp cool nights spent indoors, snuggling by the fire or on the couch with loved ones. Whilst others enjoy watching movies or reading books and use it as a time of reflection and self growth. For some (especially in FNQ) there isn’t much of a winter except for a few frosty days where everyone drags out the... jumpers and coats! I’ve always struggled to exercise during winter so this year I intentionally dedicated time to walking a few times a week with friends. Moving my body and getting a natural dose of Vitamin D has made a huge difference to my mood and energy levels I’ve also enjoyed drinking a warming and cleansing lemon, turmeric and ginger tea each morning or evening. What did you enjoy (or not) about winter? And are you ready to spring into spring! Ps. I know this winter has been extremely difficult for many and sending love and thoughts to all my friends in Victoria

03.01.2022 Beautiful and thought-provoking words on the true essence of self-care. This is something I focus on a lot with my clients because falling in love with taking care of yourself is the ultimate act of being responsible for your health and lifestyle choices. Self-care isn’t expensive or glamorous, it’s creating a life that you don’t need to escape from. It’s choosing to care for all of you. ... Enjoy your weekend, rest if needed and drink lots of water if it’s stinking hot (that’s basic self-care)! Love Rose

03.01.2022 Simple Sunday lunch! Cooked prawns with sautéed mushrooms, crushed garlic, rocket, cucumber and avocado with balsamic dressing. Whipped up in a few minutes and tastes delish. What did you have for Sunday lunch? ...

02.01.2022 Over the past few weeks I have focused on nutrition for stress, anxiety and fatigue (scroll through previous posts to catch up on all the info)! The reason I mention this is because STRESS has a massive impact on physical, mental and emotional health. As stress increases, our health decreases. Unfortunately, it’s been a very stressful year with so much change, fear and uncertainty. Anxiety and depression are rising, as are panic attacks and feelings of hopelessness and despa...ir. What I’m learning is to focus on the things that you can change, rather then on the things that you can’t. You can NOT control a situation. But you can control how you react and respond to it. Are you worrying about an event that may never happen? Are you imagining that it’s going to be worse then it is? Are you ruminating on things you can’t control? Consider the impact that constant worry has on your adrenal glands, cardiovascular system, hormones, thyroid and mental health. Chat to friends, reach out for support, get some fresh air, nourish your body with wholesome food because stress depletes the body of nutrients and weakens the immune system. If you’re looking for support to balance moods, reduce brain fog and reduce anxiety then reach out. Rose

02.01.2022 If you have a friend, family member or colleague with endometriosis, please let them know about my passion project Endo Wellness As a Endo warrior and qualified Nutritionist, I am dedicated to educating people about Endo, creating awareness, advocating for more research and supporting to those suffering from this debilitating disease. Please share with loved ones, thank you. ... Rose X

02.01.2022 Top Tips for Better Sleep! Here I am chatting to Belinda Chapman from Belinda Chapman - Bekinda to Yourself Therapies on the benefits of sleep; how sleep deprivation affects your health and top tips to improve your sleep This is a topic very close to my heart due to my own personal sleep struggle.... It’s my first ever online live interview so let me know what you think!! I was super nervous but so excited to share more interviews with you in the future. If you’d like a copy of my Top Tips for Better Sleep handout please comment below and/or DM your email address. Wishing you a good night sleep Rose ~ Clinical Nutritionist