Nourished U

I’ve been a little quiet here as it’s been a busy month over at Own Your Health Collective since I last posted! It’s been a month or so of retreats, consults, juggling life and taking some time out over the school holidays with family 😊

I’m almost back on deck with school holidays coming to an end but, I wanted to share with you details of our next retreat that we are running on Saturday 30th April as I know there are a few of you who would love this one! Read on for more details 💕🌸

Your Health Collective
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Today we're talking about inner confidence. We all know it when we see it, we sense it, it's genuine, beautiful and inspiring. At our next women's retreat we're focusing on building your inner confidence and claiming back your power.

If you're feeling low, a little lost or struggling with what life has been throwing at you it's likely to take a toll on your confidence. We invite you to come as you are, ready for a mindful exploration of confidence, power and intuitive connection through your personal style.

Join us on Saturday, 30 April from 1pm to 5pm at our Wellness Hub in East Keilor where you'll be guided by our special guest Jane Vandermeer, Stylist Philosopher to explore style, body shape, colour, your intuition and visual tricks. You'll also be treated to a cooking demo with Lisa Saunders, our nutritional food coach for extra goodness.

Tickets are limited and places filling fast. Learn more or book now via https://ownyourhealthco.com.au/events/

National Nutrition Week means Try for 5. That’s trying for 5 serves of veggies every day!

How gorgeous is this rainbow of radishes?? Do they feature in your eating plan? Believe it or not these are a really healthy vegetable, but sadly very underrated.

Like many vegetables they are packed with nutrients. They’re also an excellent source of vitamin C with just 1/2 cup giving you about 14 percent of your recommended daily allowance. Vitamin C plays a key role in collagen production, which supports healthy skin and blood vessels.

Personally I love the crunch from radishes and include them in my salads or just eat them as part of a healthy snack. They pair really nicely with a delicious hummus too!

Tip: if you visit a farmer’s market and see radishes being sold grab them. It’s one of the best ways to eat radishes because they’re so fresh and just been picked

💕My very own 𝗣𝗢𝗗𝗖𝗔𝗦𝗧 is 𝗟𝗜𝗩𝗘💕

Introducing our very own Podcast
𝗣𝗲𝗿𝗶 𝗠𝗲𝗻𝗼𝗽𝗮𝘂𝘀𝗲 𝗣𝗼𝘄𝗲𝗿.

This has been on the wish list for sometime now and I’m so thankful to my business bestie Natalie Moore for being so instrumental in bringing this to fruition. I am truly thankful to her for pulling this together!!

We would love you to take a listen to our podcast - a light hearted conversation about this pivotal life stage for women -
Peri Menopause.

This podcast is all about changing the conversation when it comes to Perimenopause and beyond. Each episode is aimed at informing, sharing and listening to the guests that we have lined up to help women navigate this very natural phase of their lives.

Feel free to share it with the women or men in your life and let’s start this important conversation today.

Just head to this link https://podcasts.apple.com/au/podcast/peri-menopause-power/id1588187655 to listen

And please don’t forget to subscribe and enjoy. 💕💙💚

🥦This week is and the focus this year is vegetables! Yes encouraging YOU to eat 5 serves a day. Did you know that just 7% of Australian adults and 5% of children meet the recommenced guidelines for 5 serves a day? In fact the average Aussie eats only as half as much vegetables as they should.
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🥗Are you wondering what a serve of vegetables looks like?
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▪️1/2 cup cooked green or orange vegetables (broccoli, spinach, carrots or pumpkin)
▫️1/2 cup cooled dried or canned beans, peas or lentils
▪️1 cup green leafy or raw salad vegetables
▫️1/2 cup sweet corn
▪️1/2 medium potato or other starchy vegetable (sweet potato, taro or cassava)
▫️1 medium tomato
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🤔How do you tick off that serving of 5️⃣ in your day?

Cudos to the broccoli in this picture - it’s one of my favourite vegetables. Known as a cruciferous veg it’s a nutritional powerhouse packed with antioxidants, fibre, vitamins and mineral goodness!! It’s also a great source of vitamin C and Calcium!

Keen for some more veg tips? I’m sharing more tips over on Own Your Health Collective this week too so be sure to check in there or follow so you don’t miss out!😊
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⁣ 𝗪𝗢𝗥𝗟𝗗 𝗠𝗘𝗡𝗢𝗣𝗔𝗨𝗦𝗘 𝗗𝗔𝗬

Ten years ago, Perimenopause was the furtherest thing from my mind. I had a young family to focus on with my husband, a career, busy life and I was not even thinking one little bit about my hormones. Fast forward ten years, I am now 51 and in the thick of Peri Menopause as my hormones tell me they're winding down.

Knowing what I know now, it turns out I was just entering the peri-menopause world when I was 41. I was experiencing classic symptoms, defined as anxiety, mood changes, forgetfulness, brain fog (the list goes on) - there was no connection to peri menopause even back then! In all honestly there were days when I felt I was loosing my mind - so very common amongst so many women. The problem is, many women are not talking about Peri menopause/Menopause. Instead they suffer in silence because the subject is considered taboo, and this needs to change. The effect menopause has on a woman’s well being, careers and their family is profound. Every women will experience symptoms differently, but the thing is they experience it. My work is all about changing this conversation or more accurately starting the conversation - all from a whole health perspective.

On Monday 18th October, World Menopause Day, Natalie Moore and I will be hosting a panel discussion to help support and educate women around the notion that they can define what menopause is and feels like to them. Our three incredible panelists Mish Wright, Dr. Fatima Khan and Shae Elise Allen, will join us to share their expertise and answer your questions around navigating this 'totally natural' phase in a women's life. I would have love this opportunity ten years ago!

If you are even just a little bit curious about this topic, click this link below to register your attendance. It's free and I would encourage you to send it on to all the women in your life you know will benefit from attending. One hour, 12pm-1pm, Monday 18th October. It's probably the most powerful lunch break you will have this year!

https://bit.ly/Worldmenopauseday

𝗗𝗼 𝘆𝗼𝘂 𝗴𝗲𝘁 𝗳𝗿𝗶𝗱𝗴𝗲 𝗲𝗻𝘃𝘆?

𝖬𝗒 𝖿𝗋𝗂𝖽𝗀𝖾 𝗇𝖾𝗏𝖾𝗋 𝗅𝗈𝗈𝗄𝗌 𝗅𝗂𝗄𝖾 𝗍𝗁𝗂𝗌 𝖻𝗎𝗍 𝗈𝗁 𝗂𝖿 𝗂𝗍 𝖽𝗂𝖽! ✔

𝖣𝗈 𝗒𝗈𝗎 𝗁𝖺𝗏𝖾 𝖺 𝖿𝗋𝗂𝖽𝗀𝖾 𝗍𝗂𝗉 𝗒𝗈𝗎 𝖼𝖺𝗇 𝗌𝗁𝖺𝗋𝖾 𝗁𝖾𝗋𝖾 𝗍𝗈𝖽𝖺𝗒?

Happy World Smile 😊 Day!
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World Smile Day is celebrated every year on the first Friday of each October and it is a day that reminds everyone about the importance of smiling. On World Smile Day, everyone is asked to make at least one person smile and dedicate themselves to kind acts.
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For me smiling brings all the brightness in my world together, hence the colourful picture I’m posting today!!
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What makes you smile?
Happy Friday everyone! 😊

Blueberries and avocado - What a combination!!

Thanks Australian Blueberries for this great image and idea!!

ALL real whole food is super food, and blueberries and avocado are no exception for choices to support women’s health.

Blueberries, along with other berries, are antioxidant and anti inflammatory powerhouses that support brain health at all stages of a women’s biological life cycle.

Avocado is a great supportive food for follicular and luteal phases. The plant sterols in them support estrogen and progesterone, which are both responsible for regulating ovulation and menstrual cycles. Added to this, a 2019 study found the combination of fat and fibre in avocados increased hormones that promotes satiety.

I am so focussed on supporting women wholistically through whole health and nutrition through 1-1 coaching. Reach out to me via a direct message or email me at [email protected] to book in a whole health chat and we can pick up the conversation from there!✨

Now go enjoy some 🥑 and blueberries ❤️😊

I had the most delicious pork belly at a special lunch on the weekend so I am definitely giving this recipe a go!

Poh’s Roast Pork Belly with (Mostly) Root Vegetables - Harris Scarfe For years, making a roast has been one of my greatest cooking phobias. It’s only recently that I’ve found it a pleasurable challenge. Some tips – if you want killer crackling, you can’t go past a Stanley knife for scoring like a boss! Everything else is actually easy – you just need a coup...

How well do you sleep?
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Today is World Sleep Day and for many sleeping well can be quite a challenge! This day is all about celebrating the benefits of a healthy and good sleep, whilst also bringing attention to the burden of sleep problems from a mental, educational, health and social aspect.
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Womenshealth.gov report that one in four women have some insomnia symptoms like trouble falling asleep, trouble staying asleep or both. This can be even trickier thanks to the changing hormonal landscape that a women experiences throughout her life.
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I recently wrote a blog around the foods that can help you snooze which you can read here 👉🏻 https://www.ecosa.com.au/blog/post/foods-that-are-guaranteed-to-help-you-snooze-by-a-nutrition-coach.html
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Do you have a sleep tip? I’d love to hear how you get a wonderful snooze!
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This week for me at Nourished U, it’s all about celebrating Women! And my god how good is this quote that brings it all together!

Grateful absolutely yes!
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This Friday (12th March), in conjunction with Own Your Health Collective and the beautiful new co-working space at Work Tank we are hosting a connect, celebrate, collaborate brunch for International Women’s Day. We are celebrating ourselves, each other and the things we have achieved!

I’d love you to come along and enjoy the conversation and the chance to connect with other like minded women who will be there!
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Strictly limited to 30 women (we still have tickets available), book your spot today to hear us talk about the ways you can align yourself with the theme for thriving wellbeing, network with other biz ladies and have the privilege to tour the breathtaking new Work Tank Space. Morning brunch box (delicious!) and beverages including happy kefir drinks by and the delicious lattes blends by are all included in your ticket prices of $30.
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Celebrate you. Celebrate Life. It really is a privilege to be a women.
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I hope to see you there! Book your ticket here 👉🏻 http://bit.ly/IWD2021OYHCWT
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Yes I do love a handbag, but I’m still searching for the one that fits all my needs! 🤣
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Investing in ourselves seems like such a better idea instead! And truth be known we have everything we need in us right now. We just need to invest in nourishment, movement and sleep, whilst choosing to support it emotionally, mentally and spiritually.
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Are you investing in you? ❤️

👉🏻If you are looking to invest in yourself, I am launching to find out about the 28 day Female Advantage program on March 22. Head over to Own Your Health Collective for more details.
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