Wellness Within You in St Leonards, New South Wales | Medical and health

Wellness Within You

Locality: St Leonards, New South Wales

Address: 4/56-62 Chandos Street 2065 St Leonards, NSW, Australia

Website: http://www.thewellnesswithinyou.co

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• Medical and health
• Alternative & holistic health service
• Naturopath
• Nutritionist

25.01.2022 BREAKFAST || Finally having a proper breakfast of leftover sweet potato fries re-heated on the skillet in some organic butter, with a couple of free range eggies cooked in the middle to make it a bit of a egg-in-a-nest situation. Its also about to be drizzled over with sriracha. Yum!! . Also, I say proper because technically my first breakfast was a piece of PB toast and a coffee I scoffed down at 7:30am while getting stuck into my emails. Eating and working at the same ...time is not ideal, and something I often tell my clients not to do. (Whats that saying again about doing as I say, but not as I do? ). But some days you just gotta do the best you can, right? And thats ok too! Which funnily enough, is something I also talk to my clients about! Perfection is overrated anyway . (Unless youre taking about crispy bottomed sweet potato fries, then perfection really does exist ). See more

25.01.2022 Going into private practice has been scary. Going back to school to study something so completely outside my comfort zone has been scary. Even writing down my personal and professional goals for 2019 has been scary. And I often go back and forth between feeling like Im doing awesome, to feeling like Im not good enough. Sometimes multiple times in a day. But still, I keep choosing to take the leap and I keep choosing to do the scary things. Because thats where growth and ch...ange happens, and Im allllll about that! Even if it is uncomfortable and hard sometimes (ok, a lot of the time). Its worth it! So if youre sitting there umm-ing and ahh-ing about whether or not to step out of your comfort zone, heres your sign to say DO IT. Dont just dip your toe in to test out the waters a little, just jump right in! Magic is on the other side . Repost from @optima_health (such great timing to see this today!). See more

24.01.2022 When you go out for just a coffee and next thing you know, its 4 hours, 2 cafes, 2 coffees, 1 bibimbap bowl and 1 Persian love cake later . Its so lovely to have friends that make time absolutely fly by! @ Brickfields

23.01.2022 #DietFreeJanuary kicks off tomorrow evening! Dont forget to register for this free program by following the link in the post .

21.01.2022 Clinic sessions (which you can do face-to-face OR via Skype!) and free 15min phone Q+A sessions available this week! . Email me on [email protected] for more info or to book your spot!

21.01.2022 Monday morning staples: bullet journal and a strong coffee. I love dedicating my Monday mornings to planning ahead for the week. . This includes: Budgeting (which includes checking in with last week to see how were tracking, if we went over/under and if I need to change things for this week) Organising social and business schedules... Meal planning and grocery lists . It helps me get my week off to a good start, and keeps me both accountable and also organised (because honestly, Id lose my head if it wasnt screwed on ). . Do you plan for your week ahead? If so, do you prefer a bullet journal, diary, google calendar, app or your phone task list for it? I love my bullet journal, Ive never been one for apps or e-calendars, Ive always preferred writing it down! (Although if you look really closely in this photo, youll notice Im not the only one who likes my journal. The corners have little bite marks from a certain furry friend who seems to think that its acceptable to explore my work desk of a night . #catmumlife). See more

20.01.2022 Monday morning deliciousness || Broccolini + tomato sauted in olive oil and a splash of balsamic, 2 eggs and rye sourdough. So good! (And yes, I flipped one egg and not the other. I dont like uncooked egg whites and I got too impatient/hungry for all the white to cook in my second egg so I just flipped it ). Carbs Protein Fats Tasty AF

19.01.2022 Sundays done right . Started my morning with a much needed sleep in, something I havent done in a very long time and my goodness did it feel amazing! Followed by coffee, breakfast, grocery shopping (some of my grocery finds are in my stories) and some meal prepping! I made some Pad Kra Pao, a Thai dish using lots of basil and chilli. Theres a recipe up on my website for it, I simply swapped pork mince for turkey mince for todays batch. And I skipped the crispy egg on to...p, and added gai lan in oyster sauce as the side! We had some for lunch today and packed the rest for lunches tomorrow. Im about to make some coconut rough bliss balls, and if I have the energy lmaybe even some dark chocolate chunk oatmeal cookies too . I also have a bit of course work to catch up on then a long run (all I can say is thank god for the glorious cool weather today!). Then I think perhaps a hearty plate of lasagna and some Netflix to cap it all off later tonight. I love a Sunday thats just the right amount of relaxation and productivity . See more

18.01.2022 THAI SATAY TOFU NOODLE SALAD | Rice noodles, crunchy fresh veggies and crispy tofu tossed through a creamy, homemade satay dressing. Oh man... that dressing. Honestly, even if you dont make the salad, I wont be mad as long as you just make the dressing. And then add it to EV-ERY-THING. Use it as a dipping sauce. Pour it over your chicken/prawns/tofu/entire life. Go crazy! And thank me later, folks! . #glutenfree #vegetarian #vegan

17.01.2022 One of my financial goals this month was to eat out less (except for my coffee dates - which are essential for my sanity and mental wellbeing ). Todays delicious at-home breakfast included: sourdough, crispy fried egg, sauted kale, homegrown tomatoes + broccoli leaves/stalks in olive oil, a dash of balsamic and salt + pepper, and a good forkful of kimchi. Who needs a cafe, right?

17.01.2022 Secret 6 Veg Pasta Sauce! . My first cooking video and of course it involves pasta because #carbsarelife! This delicious sauce is actually made from cooking down some veggies in some tinned diced tomatoes, and then blitzing it all up to create a nourishing sauce that you can then add to your favourite pasta dish! Its a wonderful way to get in more veggies into your meal, especially for fussy kids (or adults!). . For the veggies, I typically use whats in my weekly Oooob...y Sydney box or poke around in the fridge to see what needs to be used up ASAP. So dont be afraid to experiment, you can really just use just about anything in this. For eg. For a sweeter sauce, try adding a little diced pumpkin or sweet potato. Or if you love your greens, add in a good handful of some spinach or kale in the last 5mins of simmering! . Serve it on whatever pasta your heart desires, and add your cooked protein of choice on top (I used grilled chicken here, but lentils, chickpeas or even some tuna would be great) or cook it with mince or lentils like you would a regular pasta sauce! . INGREDIENTS: 1 onion, diced 3-4 cloves of garlic, crushed and diced 2 carrots 1 zucchini 1/2 small head of broccoli 1 capsicum 1 cup of mushrooms 1 eggplant 1 tbsp olive oil 2 x 400ml tins diced tomatoes (I used ALDI Australia organic diced tomatoes here) 1 tbsp Italian herb mix Salt and pepper . METHOD: 1. Dice your onion 2. Crush and dice your garlic 3. Roughly chop all your veg (doesnt have to be perfect, it will all get blended anyway) 4. Heat oil in a large pot on a medium heat 5. Add onion and garlic and saut for 30 seconds, or until softened and fragrant 6. Add chopped vegetables and saut for a further 1-2 minutes 7. Add the tinned tomatoes, herbs, salt and pepper and stir well. 8. Gently simmer the sauce for 25-30 minutes, or until veggies are cooked through (exact time will depend on size of the cut veggies and what youre cooking) 9. Use a hand blender to blitz the mixture into desired texture 10. Taste again to see if more salt or pepper is needed 11. Serve on pasta and add cooked protein of choice on top, or cook with cooked mince/lentils/beans like you would any other pasta sauce See more

15.01.2022 SALMON PATTIES || Quick and easy patties made with tinned salmon, potatoes, rice flour and spring onion, baked until golden and crunchy on the outside, while soft and flavoursome on the inside. . While theyre not quite as fancy (or expensive) as your kale and quinoa salads, they pack a punch nutrition wise. Theyre high in protein, essential fatty acids and calcium, and make a wonderful, wholesome addition to any meal or lunchbox! Recipe up on the blog, link below! .

14.01.2022 Happy Monday, folks! Monday is my current business admin day where I get a lot of my planning, budgeting, creating and writing done for the week. I find it sets me up well for the week mentally (because Im not stressing all the time chasing my tail trying to do everything) and it means I actually get things done (instead of needing to constantly stop and start things in between work and life in general). Currently taking a mid morning break to have a second breakfast to help fuel myself for the busy day ahead: Brown rice, crispy egg, sauted kale + tomatoes and a couple of olives. (First breakfast was rice cakes with PB and a cup of coffee a couple of hours ago). Hope youre all having a good start to the week .

14.01.2022 I knew it had been a (very long) while since my last massage, but I didnt realise just how badly I needed one until I felt @fiona.maree_fascia.bodyworker go to work on my body. I originally booked in for some recovery work on my legs post half marathon, not realising the rest of my body was just as bad (if not worse). Its so interesting how the body responds to not just physical stress, but the emotional kind too. When Im stressed/overworked/anxious, I tend to carry a lot ...of my tension in my shoulders and neck, and Jesus did I feel that today! (Im sure Fiona found every single tight/sore spot in those areas today ). After the massage, I also had an infrared sauna. 50min of reading and meditating in the glorious warmth (I was dreaming of this the entire race when I was getting pelted in the face with rain ). I dont often do things like this to treat myself, but goodness it felt good!! Setting an intention this year to fit in more self care practices like this I think . See more

12.01.2022 Simple but oh so satisfying breakfast earlier this morning: really thickly sliced @sonomabakingco olive sourdough toasted in the pan with a little organic butter, topped with two scrambled eggs, feta + basil. Ill probably have this on repeat all week. Happy days!

12.01.2022 We spent the weekend in Melbourne and ate some really delicious food, ranging from epic concoctions like tofu bibimbap bowls in the bustling streets of St Kilda right through to the more humble hot chip sandwich eaten at home in comfort under the A/C. We also enjoyed very hot and beach appropriate weather (for the WHOLE weekend - how very uncharacteristic of Melbs!) and basically just had a whole lotta fun spending time with my family. Photos and full recap is on the blog if youre keen to have a read!

12.01.2022 This breakfast, on repeat please. Crispy fried eggs, kale + asparagus sauted in olive oil and a dash of soy sauce and a slice of sourdough topped with lashings of goats cheese + beet relish. Speaking of which, Id like to thank @wellnesswithvic for sharing the secret that is @aldiaustralias $3 tub of creamy, spreadable goats cheese. You the real MVP.

11.01.2022 Q: What do you call cheese thats not yours? A: NACHO CHEESE . . Thank you, thank you, Im here all night folks! Fantastic cheese-related puns aside, here is our #meatfreemonday dinner of veggo nachos! Organic corn chips (I found a giant bag at Harris Farm Markets for $5!) topped with sauted mushrooms, corn and capsicums, black beans that I cooked with onion, garlic, cumin, paprika and salt, some fresh spring onion and of course cheese. On my side I also had avo, yoghurt a...nd hot sauce (none of which Jared is into on his nachos - which works well for me because it means I get to have more! ). . Whats on your plate for dinner tonight? Also if you have a good food pun/joke, please feel free to share below. Im obviously way into them. See more

11.01.2022 This breakfast, on repeat please. Crispy fried eggs, kale + asparagus sautéed in olive oil and a dash of soy sauce and a slice of sourdough topped with lashings of goats cheese + beet relish. Speaking of which, I’d like to thank @wellnesswithvic for sharing the secret that is @aldiaustralia’s $3 tub of creamy, spreadable goats cheese. You the real MVP.

10.01.2022 Another @sportif_pt x @thewellnesswithinyou nutrition seminar done . Thank you to @jesscrosspt for organising the event, @lululemon_athletica_mosman for hosting and to everyone that came and listened to me talk for an hour about the importance of balance, moderation, eating ENOUGH and understanding why you shouldnt just cut out whole food groups or restrict yourself too much. . And also a big thank you to Jared, forever my support crew/one man cheer squad/bag carrier/personal photographer. Here is an action shot he got of me, Im probably ranting on about how much I hate shitty diets here. You can tell because my hands are in the air and Im getting really passionate about it. Typical!

10.01.2022 Tofu Fried Rice || This makes its way into our bowls probably once every second week. We love it! I use whatever veggies we get in our @oooobysyd box, last night was purple cabbage, celery + kale, as well as some frozen peas, brown rice, organic tofu, garlic, onion, soy sauce, oyster sauce and pepper. I love that it changes a little as the seasons start to shift and different produce becomes available. I also like to switch it up by topping it with different things like sprin...g onion, coriander, mint, chilli, sriracha, fried shallots etc. Last night we had it with crispy fried eggs on top too, another delicious addition! But today I kept it simple and just re-heated it and enjoyed it sans egg. Still good. So, so good! . Do you have a staple in your house that you make regularly? Do you change it up to keep it interesting or just keep it the same? See more

09.01.2022 DINNER || Fried rice made with black rice (we picked up a box for only $4 at an Asian grocery store - bargain!), organic tofu, frozen veg (peas, corn + carrot), fresh veg (onion, garlic, celery + kale) and then flavoured with soy sauce, oyster sauce and a couple of tablespoons of Thai red curry paste for a bit of oomph. Topped with a crispy egg and spring onion. Simple, delicious + cheap . (So delicious that Jared didnt even wait for me to take a photo first - as you can se...e from his mashed up egg in the top bowl ). . We have veggo dinners like this at least 1-2 times a week, for the nutritional benefits, to reduce our impact on the environment, to save on time (because you dont have to wait for meat to cook) and also to save money (plant protein like tofu and legumes/beans are so cheap!). Do you cook many veggo dinners at home? What are your favourites? See more

09.01.2022 I love setting aside a little time on the weekend to make some meals for the week. I love knowing that when things start to get a little chaotic, Ive at least got some pre-made goodies to grab when I need it. Yesterday I baked up some of Grown & Gathereds Oat, Fruit + Vegetable Breakfast Muffins from their The Village book. I altered it slightly to suit what we already had: The fruit portion was frozen blueberries, the veggie potion was grated carrot + zucchini and they wer...e folded in a glorious batter of oat flour (the recipe calls for both oat and buckwheat but I didnt have any so I just kept it to oat), psyllium, walnuts, eggs, yoghurt, olive oil, honey + cinnamon. I also left off the topping of seeds + honey because I had run out of both. And despite all that, they still turned out so lovely. I had one slathered in salted organic butter fresh out of the oven yesterday (for quality testing purposes of course) and it was so scrumptious! . Did you get any weekend baking in? What did you make? Im always on the hunt for more ideas on what to bake! See more

09.01.2022 A delicious #meatfreemonday dinner of chickpea tacos! Corn tortillas filled with lettuce, salsa (diced tomatoes, cucumber, onion, grilled corn, chilli + lime), spiced chickpeas, Greek yoghurt, cheese and sriracha. So. Damn. Good. @ Mosman, New South Wales, Australia

08.01.2022 I knew it had been a (very long) while since my last massage, but I didn’t realise just how badly I needed one until I felt @fiona.maree_fascia.bodyworker go to work on my body. I originally booked in for some recovery work on my legs post half marathon, not realising the rest of my body was just as bad (if not worse). It’s so interesting how the body responds to not just physical stress, but the emotional kind too. When I’m stressed/overworked/anxious, I tend to carry a lot ...of my tension in my shoulders and neck, and Jesus did I feel that today! (I’m sure Fiona found every single tight/sore spot in those areas today ). After the massage, I also had an infrared sauna. 50min of reading and meditating in the glorious warmth (I was dreaming of this the entire race when I was getting pelted in the face with rain ). I don’t often do things like this to treat myself, but goodness it felt good!! Setting an intention this year to fit in more self care practices like this I think . See more

08.01.2022 Delicious, moreish and indulgent tasting banana loaf, with tasty pieces of sweet dates and crunchy walnuts in each bite. This recipe uses a base of wholemeal flour and rolled oats to give you long lasting energy and gut-loving fiber too! Slices are best enjoyed warmed or toasted, slathered with a generous amount of nut butter or tahini!

08.01.2022 A delicious, savoury flatbread made from chickpea flour, thats naturally gluten free, high in fibre and protein and so versatile in what you can top it with. It makes for a great breakfast or light lunch! This recipe makes one large single serve flatbread, but you can also easily double/triple/quadruple the recipe as needed!

07.01.2022 Eggs, chorizo and beans cooked in a rich, flavoursome tomato sauce, perfect to dip thick slices of bread into. Makes for a delicious dish to share on a lazy weekend morning .

07.01.2022 Dinner last night was so good! Baked chickpea patties, brown rice, stir fried organic goodies from @oooobysyd: red cabbage, kale, broccoli, mushroom + onion in a little soy sauce and red curry paste, fresh tomatoes and hummus. I definitely went back for seconds . I love a good veggo meal!

07.01.2022 Clinic availabilities for the week! You can book online via my website: www.thewellnesswithinyou.co For any questions or to book in the free 15min phone session, email me on: [email protected]

06.01.2022 COCONUT ROUGH BLISS BALLS || I love the combination of the chewy dates, slightly crunchy texture of the roughly blitzed oats, walnuts and coconut,the creamy peanut butter and the rich chocolatey cacao. So. Damn. Good! . The nourishing wholegrains, fats and protein also help to keep you feeling satisfied and fuller for longer, its a snack that goes the distance. Make these for the perfect for that mid-morning or afternoon pick-me-up! Recipe is on my blog, link in my profile .

06.01.2022 Post work out lunch today really hit the spot! Garlic, ginger, silverbeet, mushrooms, wombok and vermicelli noodles, cooked in olive oil and seasoned with soy sauce, oyster sauce and lots of black pepper. I topped it with pan-fried tempeh slices, spring onion and chilli. I practically inhaled this! . I also made sure to cook extra so I could pack the leftovers for lunch tomorrow (because #cookonceeattwice is my favourite lazy way to meal prep ).

06.01.2022 HOW TO FUEL YOURSELF WELL WHILE TRAINING || Im so excited to announce my first workshop of the year and naturally, its going to be in collaboration with one of my favourite ladies in business @jesscrosspt, owner of @sportif_pt . Its going to be all about how to feed your body the right foods it needs to perform well, to recover stronger/faster and to help you reach your health goals. So whether youre a runner, cross-fitter, boot-camper or a total newbie to the exercise... world, come and learn about how to fuel your body well! . Things I will be going through: Macronutrients: We look at what Fats, Carbohydrates and Protein are, why we need them (and shouldnt cut them out), the best times to consume them and how to get them in your diet! Life outside of Macros: We look at some of the micronutrients (vitamins and minerals) that are also needed to help you stay healthy while training Quality vs Quantity: Understanding why the quality of your calories matters just as much (if not more!) than the quantity of calories The dangers of under-fuelling and over-training (this is especially for females - hormonal issues are rife in the fitness world!) Easy and delicious meal ideas to prep at home that everyone will enjoy . Event details: Location: Lululemon Mosman Date: 6th March 2019 Time: 6:30pm sharp Cost: Free for @sportif_pt members or $25 for non members BOOKINGS: https://www.eventbrite.com.au/e/nutrition-for-exercise-and- RSVP: Please book by Monday 4th March See more

05.01.2022 Homemade burgers were on the menu tonight! Well, kind of. More like sandwiches, perhaps! We used sourdough instead of burger buns because thats what we had, and we filled them with lettuce, carrot, cucumber, beets, cheddar + homemade grass fed beef patties. Mine stayed together for approx. 0.3 seconds after I took the photo, so I ended up just eating what was essentially an open sandwich . Still so good though! I was also still a bit hungry after it so I made up a plate with a patty and some of the leftover salad. Such an easy, messy but delicious dinner! @ Mosman, New South Wales, Australia

05.01.2022 Few things give me greater joy than cutting into a fresh loaf of sourdough! This delicious loaf was brought home with us from @thegeneralcafekv. It was the perfect accompaniment to my eggs this morning .

02.01.2022 Felt like fish tacos, but had no tortillas so we had a burrito style bowl instead! Brown rice topped with guac, grilled fish, cheese, loads of coriander and my new fave: mango salsa (mango, tomato, spring onion, chilli, lime juice, EVOO, salt + pepper). Fresh lime wedges to serve. So fresh, summery and soo delicious .

02.01.2022 Hands up if youre sick and tired of seeing posts in your social media feeds/headlines on your magazines stands and special offers email inboxes to do with diets, cleanses and detoxes? Yeah, me too. . The diet industry is a MULTI BILLION DOLLAR industry, aimed at making you feel less worthy and less valuable UNLESS you look/eat/live a certain way. And during this time of year, the industry saturates almost every single corner of the media. . Its pretty much i...mpossible not to see messages backhandedly telling you how indulgent you were over the festive period (like how dare you eat/drink a little more than usual while spending time with loved ones), reminding you that its summer and you need to get your body bikini ready (because the body you have right now has no right to be in swimwear just yet), and that its a new year so its new me time (because the old you isnt good enough) but its ok because all you need to do to fix that is to: . restrict yourself to ____(insert dangerously low caloric intake)_____ OR cut out ____(insert whatever food or food group is currently being demonised)___ OR lose ___(insert dangerous amount of kg)___ in ____(insert ridiculous short amount of time____ OR all of the above . Its no wonder eating disorders and body dysmorphia are on the rise and our nation is still as unhealthy as ever even with all the best diets out there. . If youre looking to break free from all this, join me on the two week #dietfreejanuary program. Over the two weeks, Ill be sending you emails, handy guides and resources on why dieting doesnt work, the effects that dieting can have on gut health and hormonal health, a different kind of detoxing (no it doesnt involve green juices or apple cider vinegar), how to find balance and happiness around food and eating again and also some non-food related goals/self care tips to work towards this year. . Its totally FREE, just sign up in the link below. Lets make this year the year you give up on shitty diets and start loving yourself more . . SIGN UP LINK: http://eepurl.com/gdB4sX See more

02.01.2022 Less than a week to go until the half marathon! . I finished up my last long run today, which is not ideal (I should have done it at the end of last week but my schedule was all over the place so I fit it in when I could). But it was a great 17km, tough but strong! The rest of this week I only have a couple of short runs, and then the rest of my time will be dedicated to REST, REPAIR + RECOVERY in prep for Sundays race. To help my body do this, my goals this week are to...: . Fill up on nourishing home cooked meals only (which means no take out, pre-made meals, eating out etc) Nutrition wise Im going to keep it fairly similar to how I already eat now anyway (quality carbs, protein and fats, with lots of veg and fruit for micronutrients). I will however be more mindful that Im having enough protein with each meal to aid in muscle recovery, and I will also be increasing my carbohydrate intake (hells YES!) for the two days leading up to the race for more energy and fuel to run on! Cut out booze or refined sugar (sayonara to my beloved red wine and dark choccie this week) and reducing my coffee intake Ensure I drink minimum of 1.5L of water a day (even more so the 1-2 days before the race) Prioritise sleep and getting into bed at 9pm every night (sleep is so underrated for sports recovery, but its your bodys prime time to do all its repair work!) Look after my mental health and keep stress levels down by not taking on too much this week (work, social life, personal life etc) Stretch, foam roll and practice a little yoga every day (both for muscle recovery and to keep my nerves in check ) . Nothing too drastic, but really just a big emphasis on self care through both diet and lifestyle. And really, I could always use a little more of that in my life regardless! See more