When it comes to health and sustainable weight loss, nutrition plays a pivotal role, and it begins with embracing a balanced diet rich in nutrient-dense foods. These nutrient powerhouses, including lean meats, whole grains, and a rainbow of fresh fruits and vegetables, are your allies in the quest for better health. They not only fuel your body but also influence your immune system, hormone balance, sleep quality, and skin health. The path to vitality lies in achieving balance on your plate, and this begins with making choices that prioritise nutrition.

As you embark on your journey towards better health and weight management, understanding the significance of an anti-inflammatory diet becomes paramount. Nutrient-dense, anti-inflammatory foods, like the ones mentioned above, are your secret weapon. They not only satisfy your taste buds but also combat inflammation within your body. And while selecting these foods is essential, it's equally vital to master food prep and storage. Proper preparation and storage techniques ensure that the nutritional value of these foods remains intact, enhancing your health and weight loss efforts.

Did you know that sleep and weight loss are closely linked? 😴🏋️‍♂️ Studies show that getting enough quality sleep can actually support your weight loss efforts! Lack of sleep can lead to overeating and cravings for unhealthy foods.

Seeing a naturopath can provide many benefits, including personalised care, natural therapies, prevention, and comprehensive management of chronic diseases. If you're interested in exploring naturopathic care, consult with a qualified naturopath to learn more about how this approach can support your health and wellness goals.

Over the years, women have faced many challenges when it comes to their health and wellbeing. One of the most damaging issues that women have had to deal with is the diet mindset that has been so pervasive in our culture. However, in recent years, there has been a shift in this narrative. Women are beginning to recognise that their worth is not determined by the number on the scale. This International Women's Day, we celebrate the women who are breaking free from harmful diet culture and embracing a holistic approach to health and wellness.

Maintaining a healthy weight is crucial for overall well-being and longevity. Unfortunately, many people struggle with losing weight and keeping it off due to a variety of factors. An anti-inflammatory diet and lifestyle can help reduce inflammation in the body, leading to better health outcomes and sustained weight loss. By focusing on whole, nutrient-dense foods, incorporating healthy fats, getting regular exercise, managing stress, and getting adequate sleep, you can reduce inflammation in your body and achieve your weight loss goals in a healthy and sustainable way. In this blog, we will dive deeper into the anti-inflammatory diet and lifestyle and how it can help you achieve your weight loss goals.

Say goodbye to diets that don't work and hello to an anti-diet mindset! Adopting an anti-diet mindset means ditching strict rules and restrictions, listening to your body's hunger and fullness cues, rejecting the idea of good and bad foods, and embracing self-care and self-love. This mindset shift can lead to a healthier, happier lifestyle and is a more sustainable approach to achieving your health and wellness goals.

As a certified naturopath and nutrition/meal planning expert, I understand the challenges that come with managing food allergies. Whether it's avoiding dairy, gluten, peanuts, or another allergen, it can be difficult to find meals that are both safe and satisfying. But with proper planning and a little creativity, anyone can enjoy a diverse and nutritious diet, even with food allergies.

In my experience, the key to successful meal planning with allergies is preparation. Start by making a list of all the foods you are allergic to and any other dietary restrictions you may have. Then, plan your meals and snacks for the week ahead, and make a grocery list accordingly. Don't forget to read the labels of all the products you buy to ensure they are free from any hidden allergens.

When shopping, consider substitute allergens with safe and healthy alternatives. For example, you can use almond milk or coconut milk as a dairy-free alternative, and gluten-free flours or oats as a gluten-free alternative. Preparing meals in advance can also be helpful, especially when you have a busy schedule.

Finally, don't be afraid to get creative in the kitchen. Experiment with new recipes and ingredients, and find what works best for you. With these tips, anyone can create a meal plan that meets their dietary needs and helps them live a happy and healthy life, even with food allergies.

The Mediterranean diet has been shown to reduce inflammation. The diet is rich in vegetables, fruits, whole grains and legumes, olive oil and nuts. It also contains moderate amounts of fish, cheese and yogurt. In addition to a healthy diet, you can lower your risk of chronic disease by also leading an active lifestyle with regular exercise, meditation and social interaction with family or friends.

Tegan’s top tips for squeezing in more movement.

My experience with personalised meal planning - Rose

Navigating the intricacies of digestive health, particularly when dealing with irritable bowel syndrome (IBS), can be a challenging journey. This is where the low FODMAP diet emerges as a ray of hope for those seeking relief from IBS symptoms. The acronym "FODMAP" may sound complex, but it represents a group of fermentable carbohydrates found in everyday foods like wheat, dairy, and legumes. For individuals with IBS, these seemingly harmless carbohydrates can trigger a cascade of digestive discomfort, including bloating, abdominal pain, and diarrhoea.

Understanding the Low FODMAP Diet:

The low FODMAP diet isn't a one-size-fits-all solution but rather a valuable tool for identifying your unique triggers. It involves temporarily eliminating high FODMAP foods from your diet and then systematically reintroducing them to determine which ones contribute to your IBS symptoms. This approach provides essential insights into your digestive health.

While the low FODMAP diet offers relief and greater control over IBS symptoms, it's important to note that it's not a long-term dietary plan. Instead, it's a valuable step toward understanding your body's responses to different foods. If you suspect FODMAPs may be behind your digestive distress, consider discussing this approach with your healthcare provider or Naturopath to determine if it's the right path toward improved digestive health and overall well-being.

After years of being a Naturopath, here is why I now offer meal planning services.

One way to understand how we feel pain, or why sometimes it seems worse, is the ‘overflowing cup’ metaphor. We each have a certain amount of space in our cup and when the everyday stressors exceed it, our cup overflows and we feel pain. With chronic pain it is important to relax. Not only to achieve muscle relaxation, but to help ourselves be able to mentally and emotionally manage the pain, too.

When we hear the phrase ‘meal planning’ a lot of us immediately think of fad diets right? I can see why. After all these years of calorie counting for weight loss being pushed in our faces and of PT’s handing out unrealistic, calorie-deficit diets, the jump from ‘meal plan’ to ‘restrictive eating’ is all too easy to make.

The way we approach our days usually is to divvy up our time between family, work, hobbies and other responsibilities which, if we’re really being honest, is probably not what we’d consider ‘quality time’. Here are some of our favourite ways to spend more quality time with yourself.

When you build strength, the body is better equipped to support the joints which takes pressure off of them. Pilates is great for Arthritis because it is a low-impact exercise. Here are five recommended pilates moves to help you manage symptoms of arthritis.

Learn how some foods can promote a better nights sleep.