Whole Health in Lake Heights, New South Wales, Australia | Coach

Whole Health

Locality: Lake Heights, New South Wales, Australia

Phone: +61 423 351 997

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• Alternative & holistic health service
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25.01.2022 I realised that I hardly ever post what we have for dinner here The truth is that although I prep dinner during the down time in the day, it's a mad rush just heating and plating up after our sport activities (dance, swim, jujitsu etc.). Our dinners are generally slow cooked, nourishing food because that is easy when we don't have a lot of dinner prep time directly before we eat. Slow cookers are truly your best friend with kids in school. Not only can you hide sooooo many... veggies in slow cooked meals, but getting meals ready during acid hour isn't a stress. When I do have time, we have salads, fritters, stir fries etc. These zucchini fritters were NOT made during the week INGREDIENTS: 4 large shredded zucchini 2/3 cup gluten free flour 2 large eggs 1/3 cup sliced shallots 2 rashers of finely chopped bacon Oil for frying METHOD: Add all ingredients to a bowl and mix well. Add oil to a hot pan. Section out 2/3 cup of mixture at a time a shallow fry until golden brown. Flip and brown. Repeat process with all the remaining mixture. Hot tip: to keep fritters nice and crispy while you are working, add the cooked fritters to the air fryer . . . #fritters #healthcoach #wollongong #healing #healingwithwholefoods #nomagicpill #healthyrecipes @ Sydney, Australia

25.01.2022 HOME GROWN: we have been going back to our roots and planting as many beautiful crops as we can. There is nothing better than home grown goodness and letting your children witness the magic of growing their own. All the edibles we're growing right now: Strawberries. Native lentils.... Roselle. Lilli pilli. Mint. Chives. Shallots. Sage. Coriander. Parsley. Oregano. Celery. Rosemary. Lettuce. Beetroot. Loquat. Native sasparilla. Sweet ruet. Oyster mushrooms. Bacopa. Pineapple guava. Lemons. Lime. Tomatoes. Kale. Bananas. Aloe vera. Our garden is only little at the moment but it is fierce! . . . #homegrown #sustainableliving #lowtox #organic #gardening #integrativenutrition #magic #functionalmedicine #greengoodness #greenthumb

24.01.2022 Tomorrow is the day that I generally eat my own weight in delicious Christmas food and end up digesting like a carpet snake for the next 48 hours (no regrets ) So I'm just going to leave this here for anyone like me that may end up in some level of digestive discomfort. Full disclaimer, a round of these yoga poses (30 second holds on each side) will probably make room for one extra piece of Christmas pudding ... Have a beautiful day tomorrow! May your day be filled with tasty morsels and beautiful company . . . #yoga #digestion #health #wellbeing #guthealth #bloating #digestivedistress #christmas #healthychristmas #illawarra #wollongong

24.01.2022 Lockdown has meant that we haven't had access to as many wholefoods as we would like with one weekly shop and limited fresh produce Luckily we have had @super_sprout to bridge the gap These little canisters of goodness are the bomb for sneaking in added nutrients to smoothies, snacks, lunch etc. We used some in our favourite green smoothie recipe today.... 2 bananas. 1 cup of frozen pineapple chunks. 1 cup baby spinach. 1 handful of mint. 1 tablespoon of broccoli sprouts @super_sprout . 1 teaspoon of granulated stevia. Top with coconut water. Blend until smooth. Serve immediately. . . . #health #wellness #nutrition #nutrientdense #wholefoods #healingwithwholefoods #nomagicpill #eatyourgreens #greensmoothie #integrativenutrition #functionalmedicine #realfood #foodspo #thefeed #foodismedicine

23.01.2022 OHHHH JUICE CLEANSES...I honestly thought they were a dumb sort of weight loss scam that served absolutely no purpose and were designed as a quick fix for the sort of demographic that subscribe to Weight Watchers and those stupid celebrity endorsed slimming teas...but how incredibly wrong I was I've been in the wellness space for a long time and I had never even contemplated a juice fast until one of my clients did one. I felt like a pretty average Health Coach as I couldn...'t offer her any insights of the perks or negatives of a Juice Cleanse so I thought I better get on cracking and give it a go. I honestly didn't expect much. Only to be starving for 3 days and feel no different. Also hugely wrong I did a three day Juice Fast. Wow. I got chills, fevers, became nauseous on multiple occasions, sweated more than a football team in a sauna, got killer headaches, wild insomnia, felt like a truck had hit me, my brain turned to sludge, I had some questionable bowel movements and all over aches and pains. My body went into a serious detox (and I live a VERY low tox life). The craziest thing that happened was AFTER the juice cleanse. I had boundless energy. Like crazy amounts of energy. No afternoon slump. My mind was the clearest it had been in a long time. My skin was glowing and the whites of my eyes had never been so bright. Any niggling pain was gone. I had INCREDIBLY deep sleep. I honestly felt the best I had in years and that feeling remained for a long time after. So ladies and gentlemen, I am a Juice Cleanse convert I get it. It's not something I'm promoting but I'm definitely not dismissing it as a hoax anymore. It's a way to accelerate your detox pathways and it works, especially for people with the MTHFR gene mutation like me. Definitely not everyone and especially not for the faint of heart It has also been a gentle reminder to always keep my mind open Has anyone else had experiences with Juice Cleanses? I'm so interested to hear everyones experiences . . . #juicefast #bioindividuality #juicecleanse #detox #mthfr #healthcoach #intergrativenutrition #wollongong #healing #wellness #nomagicpill

23.01.2022 Homemade gluten free gnocchi with pesto made from an abundance of basil in the garden that was about to go to seed....literally like little pillows of deliciousness Ingredients: 4 medium potatoes.... 1 teaspoon pink salt. 2 egg yolks. 1 cups GF flour. Method: Boil potatoes until cooked through and peel. Mash well until the lumps are gone. Add the yolks and mix well. Put 1 cupsof flour onto a clean surface and add the potato dough onto it, keeping the remaining cup close by in case you need it. Knead the dough, only incorporating as much flour as you need along the way until the dough loses stickiness and becomes more solid. Slice the dough into 4 parts. Roll out 1 part into a long rope, about 1 inch wide, cutting in half and working with 1 half at a time if the rope is becoming too long. Slice the rope into -inch squares and set aside on a lightly floured surface. Repeat with the remaining dough. Use whichever pasta sauce tickles your fancy. Thanks for the inspo @cookitwithjade . .. . #glutenfree #health #wellness #illawarrahealth #illawarra #wollongong #dairyfree #sugarfree #celiac #coeliac #gnocci #gnocchi #pasta @ Lake Heights, New South Wales, Australia

23.01.2022 THERE IS FOOD ALL AROUND US It still blows my mind that we primarily outsource our food supply. Most people would have no idea how to survive if their local Woolworths closed down and that's pretty scary. Hunting and gathering is a humans' innate jam .... We foraged this brown wrack or crayweed from the beach this morning and have dehydrated then powdered it to add a potent nutrient boost to our meals. Seaweed is in abundance on this continent and most of it is edible and loaded with nutrients. I love foraging wherever I can. Pure magic . . . #seaweed #foraging #wrack #crayweed #beach #ocean #native #australia #wildfed #foodsecurity #huntergatherer #integrativenutrition #healthcoach #illawarrahealth #illawarra #wollongong @ Wollongong, New South Wales

22.01.2022 HOW NOT TO BLOW YOUR HEALTH GOALS OVER CHRISTMAS SWIPE Christmas is notoriously a time to indulge, which can leave your digestion sluggish and your energy levels low. You can still enjoy all the festivities of the season and get through the Christmas period without any impact on your health if you take these mindful steps. Set an intention each morning for optimal health. ... How do you want your day to look? How do you want to feel? How do you want to show up for your nearest and dearest? Make choices during your Christmas holidays that will generate the closest outcome to your intentions Schedule in time for mindful movement every single day. May this be walking the dog, going for a walk or doing some yoga. Get your blood flowing and brain oxygenated to keep you feeling like your vibrant self. Stay hydrated. Over the Christmas period we generally end up ingesting and being exposed to far more toxins than normal. Drinking extra fluids can help your body to flush them out. Your body can also misconstrue the signs of dehydration as hunger so staying hydrated can help to curb mindless snacking. For each alcoholic beverage you have, drink 2 glasses of filtered water. When we consume alcohol it can set up an inflammatory response in the body. Minimise this with extra water. You can also mitigate the effects of alcohol with extra leafy greens and having a teaspoon of activated charcoal before you go to bed. Fill up on vegetables first. We call this concept 'crowding out' as it crowds out more processed food options with nutrient rich and satiating food. Then go for the whole food options and then anything else (you'll be satiated well before you have room for the processed stuff ). Most importantly, be grateful! Take time to enjoy wholesome and healthy food with your friends and family. Each forkful of food is chance for you to heal and nourish your beautiful body. If you are struggling with health issues, we would love to help. Click the link in our bio to book in a health coaching program . . . #healthcoaching #health #wollongong #illawarra #guthealth #leakygut #healthychristmas #christmas #healthhacks

22.01.2022 This is your reminder that you don't need to go on a fancy diet. You don't need to count your macros or calories. You don't need to go on 20km runs or do 27 hours of crossfit each week. You don't need adaptogens, excessive supplements or essence of unicorn horn. Health is simple and often the lowest hanging fruits yield the greatest result. Good sleep.... Real whole foods. Sunlight. Clean water. Gentle movement. Reduce your stress. There are so many SIMPLE remedies for health ailments that get lost in the intricacies of current health fads. Unsubscribe. Simple is best Featuring our healthy choc (which is basically coconut oil, coconut cream, cacao and honey) . . . #health #wellness #glutenfree #dairyfree #sugarfree #celiac #coeliac #simplehealth #integrativenutrition #nutrition #nutrientdense #wholefoods #healingwithwholefoods #nomagicpill #nourish

22.01.2022 The only flu shot we'll be having This immunity boosting concoction helps to ward off colds and the flu INGREDIENTS: 3 tablespoons raw honey Juice of one lemon... Juice of one lime Juice of one orange 1 inch minced ginger 1 inch minced turmeric 2 cloves minced garlic 1/4 cup apple cider vinegar 1 pinch cayenne pepper 1 pinch star anise 1 pinch cinnamon METHOD: Blend all ingredients. Take a tablespoon each morning and night. Store in the fridge. . . . #cold #flu #naturalhealth #naturalmedicine #herbs #healingwithwholefoods #nomagicpill #healthyliving #healing #wellbeing #organic #wollongong #illawarra @ Wollongong, New South Wales

22.01.2022 Sundays are for buckwheat pancakes and maple syrup. Always check your maple syrup to see if it's the real deal and not just 'maple flavoured syrup'. One contains a plethora of vitamins, minerals and antioxidants and the other is essentially just sugar water. We stock up on our dry goods at @thesourcewollongong ... . . . #sundaybreakfast #pancakes #dairyfree #glutenfree #refinedsugarfree #integrativenutrition #wollongong #health #wellness #wellbeing #organic #healingwithwholefoods #nomagicpill #realfood See more

21.01.2022 Let's talk about bloating. It is one of my clients biggest gripes but also something that in my experience can be EASILY minimized with some very simple dietary tweaks. I used to get bloated after every meal and would have stomach upsets DAILY! I went to doctors and had numerous tests but neither had solid outcomes. I desperately wanted answers but I couldn't find them anywhere. ... It wasn't until I tapped into the bioindividuality of my own body to establish a way of eating that worked for me that I finally got relief. . . You don't have to live with a belly ache! You don't have to run to the bathroom after every meal! You don't need to live with your stomach constantly churning! You don't have to be constantly bloated. If you are sick of digestive distress and want to turn down the volume of your symptoms then please reach out. I have helped hundreds of women with their health journey and I can't wait to help you too . . . #IBS #healthcoach #foodismedicine #bloated #stomachache #integrativenutrition #iin #celiac #coeliac #glutenfree #dairyfree #sugarfree #AIP #autoimmune #freshisbest #nomagicpill #wollongong #illawarra

20.01.2022 Does anyone else have EXTREMELY itchy feet? . (and also a desire to get their pre covid washboard abs back? @jamesfreeman49).... So many desires in the pipeline! . . . #bali #indo #kantolampo #integrativenutrition #health #wellness #illawarra #wollongong

20.01.2022 LIFE HACK: Nobody, I repeat, NOBODY, has time to individually shallow fry anything, like fritters for example but EVERYONE loves the crispy goodness that comes from it. Pop whatever the mixture is in a silicone muffin tin and bake in the oven until it maintains it's own shape (generally 15 mins at 160). THEN, take them out and crisp them up in the air fryer. I made crispy, delicious, organic beetroot + zuchini fritters....IN THE AIR FRYER and spent zero time slaving over a h...ot stove. You're welcome . . . #health #wellness #foodismedicine #nomagicpill #healingwithwholefoods #glutenfree #wholefoods #juiceplusisdumb #integrativenutrition #wollongong #illawarra @ Wollongong, New South Wales

20.01.2022 I'm breaking up with my supplements I used to be a massive health pill popper. I'd take Vitamin C capsules, Vitamin D, Vitamin B, Zinc, Iron, a probiotic, womens multi and Magnesium like it was going out of fashion. My pill regime was getting too much to swallow (literally) . I preach eating WHOLE foods, as close to their natural state as possible and poppin' pills just ain't natural. Unfortunately a lot of supplements are touted as 'healthy' but at the end of the day the...y are right up there with some of the most processed things we consume. Your body can recognize iron in it's natural state like a steak, oysters or hemp seeds, but our body doesn't know how to unpack synthetic iron from a pill. Fruits, vegetables, fish, and other healthy foods contain nutrients and other substances not found in a supplement, which work synergistically to keep us healthy. We can't get the same synergistic effect from a pill. Taking certain vitamins or minerals in higher-than-recommended doses may even interfere with nutrient absorption or cause side effects. Now I'm not saying ALL supplements are a write off. I'm happy to take ground down Ashwagandha Root, or a powder of a whole food or a concoction that my naturopath has blended for me specifically but I'm done with the over the counter vitamin supplements. There just isn't a magic pill that is going to fix anybody. Real whole foods, clean water, good sleep, sunshine and play are the most effective magic . . . #supplements #wholefoods #oysters #nomagicpill #healingwithwholefoods #healing #nutrition #nutrientdense #wollongong #illawarra #health

19.01.2022 ATTENTION $100 off ALL three month Health Coaching programs starting in Feb 2021 Pay now and start in the new year! For the past 2 years I have had to be very restrictive in taking on new clients however my little man is off to school in a few months so I can finally open up my coaching books to help more of you reach your health goals! Type 100WH into the discount code box. ... If you would like more details please head on over to my website (link in bio). You can also book in for a free health history to see how health coaching works and I can answer any questions you may have. Please share with or tag anyone that you think may benefit . . . #healthcoach #illawarra #wollongong #kiama #portkembla #wellness #autoimmune #glutenfree #dairyfree #weightloss #health

19.01.2022 I am SOOOO grateful at how far gluten free products have come. When I first realised that gluten didn't work with my body, there were such limited options in terms of everyday products like pasta, bread, flour etc. The bread tasted like cardboard, the pasta had a weird undercooked texture and the flour had a similar consistency to ground tree bark ... Now we are spoilt for choice. There are soooo many options that are often better than the real deal. This gluten free olive damper is a winner and is literally just adapted from the Coles magazine using gluten free flour. So if any of my young whipper snapper clients complain that it's hard to eat gluten free I start by saying "In my day...." . . . #gluten #glutenfree #coeliac #damper #integrativenutrition #iin #functionalmedicine #guthealth #ibs #guthealing #kiama #wollongong #illawarra #healingwithwholefoods

19.01.2022 REAL probiotics from REAL food. Extra point if you make it yourself. Extra 5 points if the produce is from your own organic garden Extra ten points if you don't wash your produce before you prep it. . . . #eatdirt #microbiomehealth #microbiome #probiotics #integrativenutrition #goodbacteria #pickled #sauerkraut #kraut

18.01.2022 DO YOU GET BLOATED AFTER MEALS? Try these tips. Swipe If you are struggling with health issues, we would love to help. Click the link in our bio to book in a health coaching program ... . . . #healthcoaching #health #wollongong #illawarra #guthealth #leakygut #autoimmune #glutenfree #ibs #irritablebowelsyndrome #celiac #autoimmune #bloating #bloatedbelly @ Wollongong, New South Wales See more

18.01.2022 NEWSFLASHGevity Bone Broth isn't just for savoury food. I use it in my sweet food like brownies and smoothie bowls too Perfect for sneaking in some extra gut loving goodness to your kids breakfast Chocolate + Peanut Butter Smoothie Bowl: INGREDIENTS:... 1 tablespoon of Gevity Beetroot Bone Glue 1 tablespoon of peanut butter 1 tablespoon of raw honey 2 ripe bananas 1 cup almond milk Toppings of your choice METHOD Blend. Pour into two bowls and top with nuts, seeds and fruit. . . . #summerguthealth @gevityrx #gevityrx #brothinfused #bonebroth #guthealth #wollongong #illawarra #guthealth #healthcoach #intergrativenutrition #nutrition #health @ Wollongong, New South Wales

17.01.2022 Chicken Liver Patè This kid friendly version hits the spot Great for growing little bodies, if you have anemia or just of you want a loaded nutrient boost INGREDIENTS: 500g organic chicken livers (we buy ours from @allgoodthingscafe_ in Wollongong)... 2 diced brown onions 4 slices of bacon, rinds removed 4 pitted medjool dates 250g organic butter 1 sprig of rosemary 1/2 cup coconut aminos The juice of 1 lemon METHOD: Heat 60 g butter in a fry pan, add onion, bacon and dates and saute for 1 minute on high heat or until starting to caramelize. Add the chicken livers and brown. Add 20 rosemary leaves, coconut aminos and lemon juice and then off the heat. Allow to cool. Transfer all ingredients to a blender, add half of the remaining butter and blend until smooth. Transfer to glass containers with a lid. Melt the remaining butter, pour over the top and refrigerate. Enjoy on crackers, sourdough or straight from the jar . . . #foodismedicine #wholefoods #patè #integrativenutrition #healthcoach #offal #kidfriendly #highiniron #anemia #healingwithwholefoods #wollongong #illawarra #nutrientdense #nutrition

17.01.2022 Sometimes you just have to have the chocolate Thanks for providing the goods @allgoodthingscafe_ . .... . #chocolate #vegan #plantbased #tonicherbs #medicinalmushrooms #refinedsugarfree #dairyfree #glutenfree #choc #integrativenutrition #wollongong #illawarra #health #healingwithwholefoods @ Wollongong, New South Wales See more

16.01.2022 CHOCOLATE GANACHE TART RECIPE BASE 2 cup of almond flour... 1 cup of almond or cashew butter 1/2 cup of honey tsp of vanilla extract tsp of cinnamon Mix all ingredients in a bowl. Press into an oiled circular baking tin roughly 20cm wide. Bake on 170 for 10 minutes. Leave to cool. FILLING 300g silken tofu (drained) 200g melted dairy-free dark chocolate 1/2 cup of the solids from a can of coconut cream 1/4 cup honey 1 punnet of raspberries Add all ingredients except the raspberries to a blender. Pour mixture into the base. Add raspberries to garnish. Refrigerate for at least 4 hours before serving. You're welcome . . . #chocolate #ganache #tart #dairyfree #glutenfree #dessert #cleaneating #freshisbest #healthyliving #healingwithwholefoods #healthyrecipes #wollongong #illawarra @ Lake Heights, New South Wales, Australia

16.01.2022 Do you want to know a secret? Some of the greatest and most potent medicines are found in nature but nobody makes money from them so they aren't widely marketed. Ginger, turmeric, garlic, lemon and comfrey are some of my absolute favourite medicines and they can all be grown in your backyard for next to nothing. This comfrey salve is NEXT LEVEL when it comes to pain relief (particularly period pain) and costs around a dollar to make AND works synergistically with your body, ...not against it (like panadol). If you want to learn more about how plant medicine can support your body, check out our health coaching programs . . . #plantmedicine #plantpower #comfrey #painrelief #naturalhealth #integrativenutrition #naturalmedicine #wollongong #illawarra #health #wellness #healthcoach #organic

15.01.2022 PLANT BASED BOUNTY TRUFFLES: I prepped these today for Christmas lunch INGREDIENTS ... 2 cups desiccated coconut 1/2 cup coconut cream solids 1 cup cashews 1/4 cup maple syrup 150g 70% lindt dark chocolate METHOD: Add the coconut, coconut cream, cashews and maple to a food processor and blitz until they form a dough. Roll into balls and freeze. Melt choc and coat each ball in chocolate. Set in freezer. Allow to come to room temp before serving so the outside is hard and the inside is soft and smooth. Enjoy! If you are struggling with health issues, we would love to help. Click the link in our bio to book in a health coaching program . . . #healthcoaching #health #wollongong #illawarra #guthealth #leakygut #autoimmune #glutenfree #dairyfree #bountybars #plantbased #christmascooking #healthytreats

15.01.2022 One man's food is another man's poison. One person can swear black and blue about their personal success of a certain dietary theory or a product but for the next person it could give them anxiety, indigestion, inflammation and a whole host of issues. This is why we strictly follow the bioindividuality of our clients. EVERY BODY is different and this is why we practice integrative nutrition as a multifaceted approach to health . FT. GF, DF, RSF twix bars . .... #integrativenutrition #functionalmedicine #bioindividuality #nomagicpill #noonesizefitsall #health #healthyliving #veganrecipes #glutenfree #dairyfree #sugarfree #healthcoach #iin #recipes #foodie #cleantreats #wollongong #illawarra @ Wollongong, New South Wales See more

15.01.2022 When banana bread is LIFE We generally don't eat dairy with the exception of butter. Around 75% of the world's population are lactose intolerant and many others have a dairy sensitivity that can trigger an immune response. Dairy intolerance and sensitivity can display in many different ways: Bloating. Diarrhea.... Gas. Eczema. Psoriasis. Migraines Acne. Butter contains very minimal amounts of lactose and is generally tolerated well. It's also a delicious nutrient powerhouse. We always buy organic and grass fed and ALWAYS lay it on our banana bread thick . . . #isobaking #hempletribe #hempseeds #sugarfree #dairyfree #glutenfree #celiac #bananabread #lactoseintolerant #glutensensitivity #wollongong #illawarrahealth #illawarra @ Wollongong, New South Wales

14.01.2022 Snickers squares...because this weekend hadn't quite included enough chocolate . . .... #snickers #sugarfree #dairyfree #glutenfree #dessert #healthysnacks #integrativenutrition #healthyrecipes See more

14.01.2022 ANNOUNCEMENT....drum roll May I introduce you to.... MAGIC BALM ... It's multi-purpose balm for your entire body. This deeply nourishing formula soothes, heals, hydrates, and repairs skin and nails. This balm is 100% edible It has so many uses I don't even know where to begin: All over moisturiser. Provides relief and repair for skin conditions such as eczema and psoriasis, sensitive skin, sunburn, and insect bites. Nourishing and healing lip balm for dry or chapped lips. Soothing nipple balm for breastfeeding. Pregnancy tummy balm. Nappy rash support. Reduces the appearance of minor scars and stretch marks. Hair mask. Natural lubricant. INGREDIENTS: Coconut oil *, Sweet Almond Oil, Hemp Oil*, Olive Oil*, Shea Butter*, Beeswax, Pure Vanilla Extract. *Organic ingredients. Each pot of goodness is hand poured in small batches by me with lots of love infused. To purchase, head on over to our website. The link is in our bio . . . #newproduct #holistic #lowtox #wollongong #illawarra #healing #nappyrash #balm #bodybutter #bellybalm #stretchmarks #moisturizer #healthcoach #intergrativenutrition

14.01.2022 BLACK SESAME MOCHI GF + SF This is literally one of my favourite treats EVER...and now I've created a sugar and gluten free recipe. Can die happy Mochi ... 1.25 cup glutinous rice flour cup water cup granulated stevia Stuffing 3/4 cup black sesame paste 1/4 cup raw honey METHOD Add the black sesame paste and honey and mix well. Pour evenly into the base of 8 muffin trays and leave to freeze overnight. Combine rice flour and stevia in a medium bowl and whisk together. Add water and mix well until combined. Cover the bowl with some plastic wrap (do not cover too tight). Put the bowl in the microwave and heat it on high heat for 1 minute. Take it out and stir with a wet spatula. Cover again and cook for 1 minute. Stir again, cover, and cook for 30 seconds to finish cooking. The color of mochi should change from white to almost translucent. Disclaimer: I hate microwaves, but I also hate standing over a hot stove for 45 minutes when it could have been done in 3 Cover the work surface with baking paper and dust it generously with extra rice flour. Then transfer the cooked mochi on top. To prevent from sticking, sprinkle more rice flour on top of the mochi. Once it’s cooled down a bit, you can spread the mochi into a thin layer with your hands. Transfer the mochi with parchment paper onto a large baking sheet. Refrigerate for 15 minutes until the mochi is set. Take out the mochi from the refrigerator and cut into 8 evenly sized pieces. Dust off the excess flour. Place a plastic wrap on a plate and then add the mochi piece. Flatten the mochi into a rough circle. Add one black sesame and honey frozen fillings onto the middle of the mochi. Pinch the four sides of the mochi around the filling and pull tight with the cling wrap. Place in the freezer. Repeat with the 7 other mochi and frozen filling pieces. Let thaw for 15 minutes before consuming . . . #mochi #blacksesame #daifuku #sugarfree #glutenfree #dairyfree #healthcoach #intergrativenutrition #wollongong #thefeed #bento #lunch #itadakimasu

12.01.2022 Eating is a deeply spiritual experience Have you ever contemplated that what you eat literally becomes you? Are you eating processed stagnant food that has been sitting in a packet on the shelf? Or are you eating vibrant fresh food that is full of life?... What kind of energy do you want to embody? Consume it and become it . . . #circleoflife #energy #everythingisenergy #freshisbest #nomagicpill #healingwithwholefoods #healing #spiritualawakening #spirituality #wholefoods #organic #wollongong #illawarra #homegrown #integrativenutrition

12.01.2022 ANTIBIOTIC HEALTH COACHING We have launched a new program to help those that have been through a course of antibiotics to rebuild their microbiome and support their body through the healing process. Cost: $250 Length: 6 weeks of fortnightly appointments. ... Our own body is comprised of more bacteria than our own cells (10 to 1). Antibiotics don't discriminate and kill off both our own good bacteria as well as the bad bacteria. This health coaching program works on a weed, seed and feed theory of gut health. It helps you to weed out inflammatory foods so your body can focus it's effort on healing. We then seed the gut with good bacteria and work on feeding them the best fuel possible. Our approach to antibiotic health coaching involves functional wellness. Rather than a disease-care model, we look at factors like your unique medical history, current and past life circumstances, experiences, lifestyle factors, and genetic predispositions. Each program includes fortnightly meetings tailored to meet your individual health goals. We help you navigate the world of contradictory nutrition advice to establish a way of eating that best supports you to move through a course of antibiotics as well as giving you additional wellness tools to help you thrive. Program inclusions: - Free initial health history consultation - 3 fortnightly 45 minute one-on-one sessions (either in person, Skype or via phone) - Around the clock email support - Individual session goal summaries with relevant tools, recipes and resources So if you or your child have gone through a course of antibiotics and you don't know where to begin, please reach out or you can book via the website. . . . #antibiotics #heal #integrativenutrition #healthcoach #microbiome #bacteria #infection #wollongong #wollongonghealth #illawarrahealth #illawarra

12.01.2022 Last Sunday I had the absolute pleasure of speaking at the Womens Wellness Workshop hosted by Christine from @activetribestudio The day was so beautifully curated with lots of heart and soul There is nothing that lights me up more than a room full of women that want to invest in their health Active Tribe Studio are going to be hosting lots of inspiring workshops in the upcoming months so keep your eyes peeled to see what magic is next ... . . . #health #wellness #workshop #wollongong #illawarra #healingwithwholefoods #iin #integrativenutrition #healthcoach #functionalmedicine #herbalist #healing @ Active Tribe Studio

11.01.2022 If you guys have been following me for a while you would know that I am NOT a fan of most greens powders because they are highly processed and are often synthesised and portions isolated until your body has no idea what the hell you've put in your mouth But THIS greens powder is different. It is literally just dehydrated whole foods ... Check out the ingredient list in the next slide. So happy to have a greens powder I can get behind and that I know my body will make the most of @deeto.co have been kind enough to pass on this discount code for 10% off. Type WHOLEHEALTH into the promo code section of their website . . . #greenspowder #detox #nutrition #healthcoach #wollongong #healing #autoimmune #realfood #wellness #health #

11.01.2022 Obsessed with Ashwagandha

10.01.2022 CRANBERRY + ORANGE MUSELI BARS This recipe is a total blatant rip off of @feedmamafirst Mine are good but if you want the REAL deal that literally had me drooling and dreaming of these delicious snacks for a week before I tried to replicate the recipe, you'll have to buy some from the OG museli bar dealers @feedmamafirst INGREDIENTS ... Saucepan: Zest of 2 oranges 2 cups orange juice 60g butter 50g stevia 50g gelatin 50g honey 1/2 cup coconut sugar Oven: 2 tbsn coconut oil 1/2 cup hemp seeds 1/2 cup sesame seeds 1/3 cup pepitas 1/2 cup buckwheat 1/2 cup GF flour 1 cup coconut flakes 1 cup dried cranberries 3 cups rolled oats INSTRUCTIONS Line a largish baking tray with baking paper and add all the oven ingredients except the cranberries. Put the tray in the oven on 180 degrees for ten minutes to brown. Pull the tray out to cool and mix in the cranberries. Put the saucepan ingredients into the pan and melt and caramelise on low to medium heat for 10 minutes. Add the oven ingredients to a large bowl and slowly mix in the saucepan mixture. Add the bowl contents back to the lined oven tray and press down. Put the tray back in the oven for a further 10 minutes on 140 degrees. Pull the tray out of the oven and let cool. Chop into pieces. Enjoy! . . . #muselibars #snacks #bento #glutenfree #lunxhboxfriendly #healthcoach #wollongong #illawarra #guthealth #kidsfood

10.01.2022 Fail to prepare and prepare to fail What meals and snacks can you map out each week? Can you do a weekly click and collect order at your supermarket to alleviate some of the mental load?... Can you prepare dinner during the day to take the stress out of the mad rush of acid hour later on? What ways can you make healthy eating easier through organisation? . . . #mealprep #organisation #realfood #glutenfree #healingwithwholefoods #dairyfree #sugarfree #lunch

09.01.2022 TMI POST I got the wind knocked out of my sails last week. I got a UTI that turned into fever and chills Me The health coach That consistently works on her gut flora ... That could pretty much eat a week old unrefrigerated chicken without as much as a tummy upset That hasn't been to a doctor in almost 8 years It ROLLED me (both my body and my ego). But guess what? I cured myself, by myself with mother earths magic Plant powered antibiotic regime: Every 2 hours: Oregano oil. Clove oil. Lugols iodine. Collodial silver. A clove of raw garlic. Cranberry capsules. Every 4 hours: Probiotics (3 different types) CBD oil. Sauerkraut. Kombucha. Turmeric. ACV. I am ABSOLUTELY not anti medicine. In fact I was SOOOO grateful to have the option of taking conventional antibiotics if I needed to (I had literally never been so grateful of the efficacy of my Plan B ). But that's just it, conventional medicine is my plan B, not my plan A. My plan A will always be to treat my body with natural methods (mostly plant magic) FIRST. "The person who takes medicine must recover twice, once from the disease and once from the medicine". William Osler . . . #plantpower #plantmedicine #plant #healthcoach #herbalist #integrativenutrition #functionalmedicine #uti #health #wellness #wellbeing #cbd #healingwithwholefoods #naturalantibiotics #medicine

08.01.2022 "It's not just calories. It's information. It literally speaks to your genes. It changes your hormones, it changes your immune system, it changes your microbiome. Every single bite matters." - Mark Hyman If you are struggling with health issues, we would love to help. Click the link in our bio to book in a health coaching program . .... . #nutrition #foodismedicine #nomagicpill #healthcoaching #health #wollongong #illawarra #guthealth #leakygut #autoimmune #glutenfree #dairyfree See more

08.01.2022 Thyroid + Adrenal Support Tonic This mix is perfect to serve up with frothy almond milk on a cold winters day. I can feel my chi start to replenish when I drink these herbs daily, I just never thought to combine them! Recipe:... 1 tsp yerba matè. 1 tsp guarana. 1 tsp ashwagandha. 1 tsp reishi 1 tsp @organicroad_aus raw cacao. 1 tsp maca root. 2 tsp stevia. 1 cup frothed barista almond milk. Method: Add dry ingredients to a quarter cup of boiling water. Mix well. Add in the frothed almond milk. Serve hot. . . . #thyroid #thyroidhealth #ashwagandha #reishi #maca #yerbamate #guarana #energydrink #adrenalfatigue #energydrink #organic #witchcraft #naturalhealth #wollongong #kiama #illawarra #health #wellness #autoimmune

07.01.2022 SPRAY AND WIPE RECIPE This is the easiest low tox swap you'll make and way more efficient and cost effective than conventional toxic bench cleaners. INGREDIENTS:... 1.5 cups vinegar. 2 tsp low tox dishwashing liquid. 1 tsp eucalyptus oil (optional). Top up spray bottle with filtered water and give it a shake. The amount of toxins we come across before 9am is more than our grandparents did in a day. It's scary! Our bodies are hard pressed trying to get rid of toxic build up and it interferes with our other physiological functions. The less toxins we use in our everyday life the more efficiently our body will run. . . . #lowtox #toxins #brainfog #autoimmune #mthfr #integrativenutrition #wollongong #kiama #illawarrahealth #illawarra

06.01.2022 YOU ARE THE MASTER OF YOUR OWN BIOLOGY! I know this will trigger a lot of people because it forces those with a victim mentality to take ownership of their choices and that can be painful ( I was this person so no judgement). Just after I had my daughter I suffered from pretty extreme post natal depression (a topic for another time). ... I fought for months before I sought out help. I wound up on antidepressants and seeing a psychiatrist because I had convinced myself that I had a 'chemical imbalance' that was out of my control and I needed 'fixing'. Nothing got better after months of waiting for the SSRIs to work their magic and I was completely in despair One day when I was at my lowest low my mum sent me an audio book that changed my life. 'A Mind of Your Own' by @kellybroganmd The nuts and bolts of the book was that there was NOTHING wrong with my brain chemistry, but there was EVERYTHING wrong with the choices I was making for my mind, body and spirit The things that really resonated with me: My mental health wasn't something out of my control. My genetics weren't crap and irreparable. It wasn't a chemical imbalance that was out of my hands. I didn't need a doctor to 'fix' me. IT WAS ALL FREAKING ME. I was making bad choices for my bioindividuality and it was ME that was responsible for fixing them. I wasn't a VICTIM of my biology I was it's MASTER. We KNOW that the vast majority of chronic health issues we face today are curable with lifestyle modifications. Yet we are indoctrinated to believe that we need an external saviour like a doctor or pill to fix us. Each day after I read that book I made calculated choices to make sure I NEVER ended up in that dark place again. I still make these choices each and every single day. Genetics load the gun, but YOU pull the trigger. I am not saying your health is your fault, I'm saying that YOU have the power to change it Taking ownership is so bloody powerful, I literally can't even begin to tell you. Not being dependant on medication or practitioners is LIFE CHANGING. The ball is in your court

05.01.2022 My FAVOURITE has to be BOOST

04.01.2022 JOY - it's one of those things that is so important for a happy and healthy life yet is generally elusive to most. Often we think we have to aim towards the momentous things to feel joy, like that international family holiday, job promotion, a shiny new car or bungee jumping. We think that joy can only be found in these rare circumstances. Within my clients I am finding that our standards for experiencing joy are becoming increasingly unattainable. What would happen of we f...ound joy in the simple everyday things? Like having a cup of tea on your comfy chair? Or listening to your favourite podcast on a gentle walk? Or a hot shower before bed? Or slowing down and enjoying a beautiful sunset? What are some of the simple things in your life that spark joy? Write them down and do them daily "Do not ask your children to strive for extraordinary lives. Such striving may seem admirable, but it is the way of foolishness. Help them instead to find the wonder and the marvel of an ordinary life. Show them the joy of tasting tomatoes, apples and pears. Show them how to cry when pets and people die. Show them the infinite pleasure in the touch of a hand. And make the ordinary come alive for them. The extraordinary will take care of itself." William Martin, . . . #simple #simpleliving #joy #happiness #wellbeing #happy #integrativenutrition #functionalmedicine #healthcoach #iin #wollongong #kiama

03.01.2022 The most delicious home grown oyster mushrooms I ever did taste. I am so flipping in awe of fungi... Do you know that trees communicate with each other and even pass nutrients through their fungal version of the 'wood wide web'? ... Their communication network is made up of a mycelium which is an interconnected filagree lattice made of fungus. This networks helps trees communicate about environmental changes, required nutrients for trees in need and send out search messages for plants of the same kin. How bloody cool!!! . . . #plantpower #shrooms #mushrooms #oystermushrooms #lifecykel #integrativenutrition #healthyliving #healthcoach #health #wellness

03.01.2022 SERVICE: I have had a few beautiful clients that have had revelations recently around their purpose in life. They have been lit up, had a spring in their step and a drive to get out of bed and it's all had to do with SERVICE . They realised that they felt most fulfilled when they are helping others, whether that be through their job, charity work or even helping out friends. Humans are hardwired to gain happiness from helping those around them. It's how we survived as commun...ities. In our primitive days we would hunt, gather, build etc. We all had roles which directly served and benefited our tribe. It gives our life purpose. We see so many humans in corporate roles like finance, mining, communications and they aren't fulfilled. These roles don't directly help others and in my opinion, it's why so many of us go to bed wondering about the purpose of life. We created a beautiful little community swing that gets used at least 20 times a day (and more like 100 on the weekends). It brings us SO much joy and fulfillment to see our local kids smiling and laughing. One very quick act of service has literally brought me too many smiles to count. How can you be of service to those around you? Is there something you can create for someone? Can you help out with groceries? Could you serve those through a community group? "The best way to find yourself is to lose yourself in the service of others". Mahatma Gandhi . . . #service #purpose #help #happiness #actsofservice #integrativenutrition #healthcoach #health #wellness #wellbeing #illawarra #wollongong #wollongonghealth #visitwollongong #gandhi #swing #lakeswing @ Lake Heights, New South Wales, Australia

02.01.2022 How is your body feeling right now? Take a deep breath. Start at the top of your head and mentally scan down every inch of your body. Are there any niggles? Any tightness? Do you feel any stagnant energy? Your body is constantly sending you messages to keep you in alignment. Are you listening? Do you need to drink more water? ... Get more sleep? Stretch out your back? Slow down? Eat some leafy greens? Your body is fighting to keep you happy and healthy every single second of every single day. It is more complex and intricate than any piece of technology yet somewhere in history we lost faith in listening to our own bodys messages and we started to listen to external sources. Your body is hardwired to thrive but first, you need to listen How is your body feeling right now? Tune in . . . #bodyscan #health #wellness #wellbeing #stretch #yoga #pilates #integrativenutrition #healthcoach #illawarra #wollongong #wollongonghealth #illawarrahealth #selflove

01.01.2022 Sometimes life just calls for cinnamon and coconut sugar dusted gluten free doughnuts I've noticed lots of my clients lately resorting to food to fill an emotional void. There is absolutely nothing wrong with that if it's a conscious choice, however most of the time in my experience it isn't. Generating awareness around your eating habits can be a great way to curb emotional eating. Tracking apps like @cronometer_official can be super helpful to identify moments of weaknes...s so you can reach for another option that is more in line with your health goals. . . . #foodismedicine #nomagicpill #healingwithwholefoods #integrativenutrition #glutenfree #dairyfree #coeliac #celiac #wollongong #illawarra #emotionaleating #healthcoach #weightloss See more

01.01.2022 "Everything is energy. Thought begins it, emotion amplifies it and your action increases the momentum. Within our body our life energy or 'qi' must flow however it often becomes stagnant due to muscle injury, spinal cord displacement, sitting in one spot for too long, tight fascia, stagnant thought patterns etc. Cupping is one of my favourite ways to get that energy moving within...especially in winter! Short term pain for long term gain ... . . . #chi #qi #lifeenergy #cupping #massage #integrativenutrition #healthcoach #nomagicpill #healingisntlinear #wollongong #illawarra #healingwithwholefoods #magic #energyinmotion See more

01.01.2022 Lunchbox prop game STRONG Kids are so visual with their eating habits. I guarantee they are more likely to graze when their meals are fun We have a range of lunchbox props from little forks, rice shapers, cookie cutters, silicone cups, melon ballers, fruit knives, food molds, mini spoons, veggie spiralizers, bees wax wraps etc. Most of these we have collected over the years from @kmartaus and @aliexpress. If you're struggling to get your mini humans consuming their food,... try to make it fun . . . #bento #lunch #lunchbox #lunchboxinspo #health #wellness #kidsfood #snacks #beeswaxwraps #kmart #siliconemolds #bentobox #flatlay #healingwithwholefoods #nutrientdense #funfood #wollongong #illawarra #kiama #shellharbour See more

01.01.2022 We have had loads of people sign up for Health Coaching over the past few weeks which is awesome! This period of isolation has really put the focus back onto health. I know that lots of people have been struggling financially over this time so I've created a discount code for anyone wanting to start their health coaching journey. Type in 'CORONA' to the discount code box to get 15% off (*we will keep this promo open for the next couple of weeks). If you want to know more abo...ut our 3 month health coaching programs please visit our website www.wholehealthcoach.com.au (link in bio). . . . #healthcoach #integrativehealth #integrativenutrition #wellness #wellbeing #autoimmune #illawarrahealth #yoga #plantpowered #plantmedicine #leakygut #guthealing #health #wollongong See more