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Tessa Rickard

The four stages of transformation

By | Health, Metabolic Balance, Nutritional, Whole food

The four stages of transformation

When we set health goals, we often focus on a measurement aspect.

I want to lose 10 kilos.

I need to lose 8cm off my belly.

I want to fit into size 12 clothing.

But we often forget about the other positive changes that really should become a focus!

Things like a positive mindset towards food, craving control, energy levels, confidence, and improved moods.

Of creating habits that act as an ally to great health.

But as you know, we don’t just jump from where we are currently at to where we want to be.

It’s a process.

And there are four distinct stages: Tension, Transition, Tantrums and Transformation.

Tension – you know something is wrong but you aren’t sure how to fix it.

Transition – you are ready to start taking action and invest resources into resolving the problem you are facing. This is usually when someone first books in with me, they know they need help and they are seeking expert guidance.

Tantrums – This is the self sabotage phase when you either push through or give up. This is complicated and I cover it extensively in my Food Freedom program.

Transformation – You have your result and maintaining it is effortless as you’ve mastered new habits with no desire to go back to how you used to feel.

A couple of weeks ago I had the final consult of the Metabolic Balance 12 week package with one of my clients.

Yes she had reached her goal of losing 10.5kg and was managing a chronic health condition really well but she was more excited to tell me about her new mindset toward food.

How easy she was finding it to navigate eating out and making everyday choices that was making her health transformation easily maintainable.

She now craves good, fresh whole foods and has learnt to listen to her body.

Food has become her ally and it was a joyful part of her life rather than a source of confusion or guilt.

This is how you know that you have moved through the four stages into Transformation.

I cover these four stages in more detail in my Food Freedom course, which is available now (let’s chat).

My focus is to have you flow through each of the four stages so that at the end, maintenance of the new you is effortless.

One woman’s Metabolic Balance journey (and her amazing results!)

By | Metabolic Balance
One woman’s Metabolic Balance journey (and her amazing results!)

I often to speak to potential clients who are curious about Metabolic Balance but want to see some real results from women just like them.

So one of my client’s, Sarah, has stepped forward to give you some inspiration and motivation.

Sarah’s story…

In 2019 Sarah had suffered with postpartum Graves disease, a thyroid autoimmune disease after the birth of her third child.

Since then Sarah’s weight had crept up, she was exhausted, sleeping poorly, menstruating heavily and was concerned about her PMS affecting her parenting & family life.

Sarah had daily brain fog and she felt inflamed and lacklustre. Her joints were “crunchy” and sore, particularly her knees.

Sarah’s digestion was causing issues for her with daily bloating and irregular bowel motions every 2-3 days.

Sarah’s goals were to regain her energy, balance her hormones so PMS wasn’t disrupting the household, know which foods suited her body, improve digestion and release 10kg of weight.

Sarah started Metabolic Balance on the 4th August 2021.

Day 8:

  • Starting to notice an increase in energy, 6 or 7/10, no longer needing a 3pm nap which have previously been a daily occurrence.
  • Bloating has decreased, stomach doesn’t feel hard & distended any longer.
  • Clothes are fitting more easily.
  • Struggling to drink the required water content though.
  • Missing the ritual of snacking.
  • Day 2 of period, PMS greatly reduced despite high stress.

Day 15:

  • A lot of stress this week and felt tempted to comfort with food but resisted and stuck to the plan.
  • Knees are feeling less ‘crunchy’.
  • Brain fog decreased and able to concentrate more easily.
  • Released 2kg, 3cm off waist, 7cm off hip, 3cm off thigh.

28 days:

  • Energy 7.5/10.
  • Brain fog is gone.
  • Mood and emotional resilience greatly improved despite being in lockdown again.
  • Menstrual cycle lighter and previous severe PMS now mild.
  • No longer experiencing joint pain in knees or shoulders. No longer feeling ‘crunchy’.
  • Sarah has noticed that she can see collarbone again and is fitting into pants she hasn’t worn in a long time.
  • Released 6kg, 7cm off her waist, 8cm off her hips & 5cm off her thigh.

8 weeks:

  • Packing house to move, high stress.
  • Family member had surgery, high stress and very interrupted sleep with children waking her regularly.
  • MB has “helped me stay level headed and clear”.
  • Released 6.9kg, 10cm off waist, 11cm off hips and 7cm off thigh.

10 weeks:

  • During move had more takeaway for a couple of weeks and felt awful.
  • Energy 8/10 despite the move.
  • Released 7.9kg, 10cm off waist, 11cm off hip, 8cm off thigh.

Two months later:

  • Sarah had moved house so I didn’t see her for a couple of months, she was feeling confident with her daily eating. By the time we caught up next Sarah had reached her goal weight and was maintaining it well.
  • She was still enjoying all the changes to her mood, cognition, menstrual cycle, joint health and digestive function too.
  • Sarah was in tune with her body and very confident with a whole foods diet. She had been experimenting with different foods and discovering which foods served her and which didn’t. She notes that she felt “free from emotional eating” and had learned a lot during the house moving stage when she ate a lot more takeaway and lapsed into old habits, noting “you realise how toxic processed food is”.
  • Bowel motions daily without the need for added fibre supplement and no bloating. Sarah had realised through trial and error that gluten caused digestive symptoms and was having a lower gluten diet, consuming rye instead of wheat. She had also discovered that dairy made her gassy and was contributing to her digestive discomfort. Through experimentation Sarah discovered she could still have A2 milk in her tea without any issues.
  • Sarah was now finding it easy to drink enough water.
  • Through Metabolic Balance Sarah had learnt a lot about her own nutritional needs and it was informing how she fed family too, family dinners were fully integrated with her own heathy eating now.
  • By the completion of her Metabolic Balance program after seven consults Sarah had released 10kg, 11cm off waist, 9cm off hip, 10cm off thigh and reached her goal weight.

I asked Sarah a few questions about her journey with Metabolic Balance, you can read what she wrote here….

Where were you at (health wise) before you started Metabolic Balance?
I was at a bit of a cross roads with my health and knew I needed to change what I was doing. I had recently been diagnosed with Graves disease and after several months of cutting out sugar, dairy and gluten I was in remission. However, 2020 came and I slumped back into old habits and ended up bloated, tired, irritable and 10kgs heavier which made me feel uncomfortable.

What tangible improvements had you had now after completing your program?
– no longer bloated
– less brain fog and more clarity
– more energy and no need for the 3pm nap
– feeling full and satisfied
– no hayfever symptoms
– less inflammation in my body, my knees aren’t as sore, no need to crack my knuckles
– change in taste buds
– weight loss consistent all over my body
– better posture
– less gassy and more predictable bowel movements
– more predictable periods and much less pain and irritability
– awareness of what will fuel and benefit my body
– less headaches
– no coldsores
– much better sleep
– becoming more disciplined
– making better choices and feeling confident in myself.

How would you describe MB to your best friend?
It’s something you need to choose to do for yourself, because at times it can be hard, especially in the beginning. It is something that will help you for the rest of your life and change the way you approach food in general. It has helped me in ways I wasn’t expecting and I’m grateful I had a coach who could walk through this with me and help me. It’s a total investment in your health, and a way to avoid all the drugs and symptom suppression that western medicine is reliant upon. With Metabolic balance, food is the medicine!

Are there any surprising or unexpected benefits you’ve found through the program?
I’ve tried new foods that I wouldn’t have normally chosen and it’s made me consider all the ingredients in processed food.
After having some of my highly desirable foods, I’m more aware of how it negatively affects my body and I will avoid them now.
My children have watched me with keen eyes throughout the process and they’ve noticed a lot of changes and how I talk about food.

What are you able to do now that you couldn’t before MB?
Fit into size 8-10 clothes!
Stop myself from eating too much and then feeling bloated and uncomfortable.
Think about how each meal will affect me in the long term and how to better equip my body for all the changes it will face as a woman!

It’s such a pleasure to play a part in someone’s health journey.

It is my belief that all women deserve to feel amazing like Sarah so they can show up in every area of their lives with vibrancy & joy.

And guess what? It’s possible!

Get in touch if you want to want to chat about whether Metabolic Balance is right for you!

 

What does a jar have to do with achieving your health goals?

By | Health

What does a jar have to do with achieving your health goals?

Have you heard of the jar story?

The jar represents our time, our life or even a representation of our day and the sand, pebbles and rocks inside of it can represent our priorities.

Now if we fill it full of sand first, we are going to have a hard time fitting rocks and pebbles (our priorities) inside of it.

So let’s reverse it.

Add in those rocks and pebbles first.

Now these rocks – our priorities – are all the things that are important to us, and can often represent our family, children, partner, religion, or even career.

We then can fit smaller pebbles into the jar, wedging them between the larger rocks. These smaller pebbles are our hobbies, acquaintances, perhaps our job.

Lastly, the sand we pour in acts as the filler of the gaps between our rocks and pebbles. It fits and molds around these bigger priorities, and automatically shifts and adjusts its position if a rock or pebble is moved.

Now the sand is our time spent in between – often this can mean watching TV, cooking, commuting, moving our bodies.

But what I’ve found is that clients who are committed to themselves and who achieve their health goals long term actually view their meals, the cooking of them and the nourishment of their bodies, as a rock rather than the sand that needs to fit around everything else and is often not given much conscious thought.

Food and nourishment is foundational to not only health goals, but to leading a happy and healthy life.

Are you currently looking at your food as a rock or the sand?

Please share this along to someone who may need to reframe their own jar of priorities.

Opening up about my core values

By | Health

*image by Serkan Bayraktar

Opening up about my core values

Well hello!

I’m coming to you from not-so-sunny Byron Bay. After a weekend of anxiety over the invasion of Ukraine I flew to Byron Bay for a work retreat just in time for the worst floods this region has seen in decades. My distress over Ukraine has been eclipsed somewhat by the tragedy unfolding much closer to home. It reminds me of the time my husband, baby son and I were stuck in Christchurch during the earthquake in 2011 knowing that people were trapped so close to us and there was nothing we could do. Heartbreaking.

I was going to write about something completely different in my blog this week but instead I wanted to share about one of my core beliefs when it comes to health.

I believe our heath is built on a foundation of five factors:

  1. Good nourishing food (no surprises there!)
  2. Clean & purified drinking water as nature intended
  3. A safe and clean environment in which to live
  4. Community & belonging
  5. Spiritual health & purpose.

With so many people suffering so close to where I now sit typing in safety and comfort in the heart of boho chic Byron Bay, I’m reminded once again of these five foundational cornerstones and how much each of these are threatened during times of tragedy as we are seeing in Northern NSW and South East Queensland this week.

Naturally, a sense of community and belonging can be strongest at these times when trials draw us closer to one another. A strong sense of belonging can extend a net of protective grace over the physical, emotional and spiritual health of a person just as much as isolation & loneliness can ravage their sense of wellbeing as we saw during lockdowns. In this way, the community factor is arguably the most influential over our health while probably also being the most underestimated.

After two years of division & isolation it is my hope that we can all reconnect with the power of community as we are witnessing in NSW & QLD right now. You might be seeing images of those using their recreational boats to rescue their neighbours & community from roofs and flood waters. In what ways can you lift anchor? What waters can you traverse to reach your family, friends and community to strengthen or reestablish their sense of belonging and safety? Whether you are affected by the flooding or not. Maybe I’m pushing the metaphor too far but we can’t thrive on an island, the wellbeing of your community is yours also.

If I can do anything to support you, let me know.

5 kitchen hacks that save you time and energy

By | Health, Metabolic Balance, Nutritional, Whole food
5 kitchen hacks that save you time and energy

Does it feel like you’re spending waaaaaay too much time in the kitchen and when you’re not in the kitchen you’re thinking about what to cook? Feeding ourselves and our family can take up a lot of brain power and add to our mental load significantly but with a few strategic habits you can cut that time and mental load in half.

1. Stop snacking

Plan three nutritious and filling meals per day. The only exception is if you’re an athlete, child or are pregnant or breastfeeding. The snacking mindset has you going back to the kitchen every couple of hours checking the fridge, checking the pantry, checking the fridge again. Instead, plan three main meals around a protein source and be amazed as you don’t even think about food for a few hours. This is a key concept that my Metabolic Balance clients work through and gain big results from, too.

2. Meal plan

As mentioned before, the brain power and mental load it takes to actually think about what to have for dinner every day can really suck the joy out of being in the kitchen. Leaving meal planning to the few hours before you’re to eat can lend the process to be rushed, stressful and actually push us into that sympathetic nervous system state (fight or flight). If we are in this state, we are not absorbing and metabolising our food as we should be.

HINT: create two or three different weeks of meals, and rotate them. You’re still getting the variety but without having to meal plan every single week once you’re in this habit.

3. Shop once weekly

Have a plan, then execute. If we spend time writing out the meal plan, don’t drop the ball when it comes to collecting what is needed to follow through. One big weekly shop will save you so much more time and energy (and money, trust me!) than smaller shops throughout the week.

4. Batch cook

Lentil curry one night, lentil curry pies with GF pastry the next yummmm.
Or spaghetti bolognaise morphing into a shepherds pie for the next day.
And a super versatile one: leftover roast vegetables being used for lunch the next day, simply paired with some goats cheese and fresh greens.

This hack is a favourite time saver of mine. So much so that I’ve created a mini batch cooking recipe book – you can grab it for free here.

5.  Keep it simple! 

We seem to way over complicate our evening meals, but in reality you can create a healthy meal that is super simple and quick. In summer we are lucky to be able to get away with a lot more raw and fresh foods so dinner can be as simple as a piece of grilled meat alongside a salad with dressing.

Just make sure that your meal structure contains these key aspects: protein, good fats, complex carbs, vegetables and colour.

Hint: Have quick proteins ready to base your meal around, tinned tuna, salmon or sardines, pre-cooked chicken breast, boiled eggs, goats cheese, yoghurt, legumes, etc. I posted recently about getting a roast chook and making a salad. Nothin’ wrong with that!

We often don’t do these things because we think we don’t have time to be that organised, but in reality you can’t afford NOT to be this organised! And as you can see, with a little conscious thought and preparation, these hacks are super simple and easily integrated into your life.

I would love to hear how you’re putting these kitchen hacks into action! Please hit reply (I absolutely love reading your responses!) or tag me on Instagram and Facebook.

‘Burning it off’ is a myth

By | Health, Metabolic Balance, Nutritional

‘Burning it off’ is a myth.

It really grates on me when I hear about people flogging themselves in the high intensity cardio, pump until you vomit, HIIT and F45 kind of way. It puts the body under enormous stress. It has the opposite to our desired outcome and actually increases our insulin which keeps us in fat storage mode.

I know, right.

Can I also mention that if we add kids, a stressful career and/or a ton of responsibilities onto that, then this kind of exercise will just drive up your already elevated stress response.

Further to this, if we don’t have a disposable few hours a day to spend toning our bodies (not to mention the time drain of compromised health) then this way of approaching our health goals just won’t work.

So I say this with love, but that New Years-fuelled gym membership is not going to give you the results you want.

But stay with me here, because there is an alternative to losing that weight and it does not start (or end) in the gym.

Actually, it begins in the kitchen.

It’s more important to get your food right, master that, and THEN incorporate some movement that nourishes rather than ravages your nervous system to support your overall health – including weight loss.

In fact, the notion that you can’t maintain a healthy weight without hours of punishing daily exercise is quite outdated and doesn’t take into account how smart our bodies actually are.

Using Metabolic Balance and my system, you are actually required to rest for the first few weeks. That’s right, no gruelling exercise regimes alongside MB at all. And I’ll let you in on a little secret. Those first few weeks, when the focus is on resting and nourishing and gently resetting the body, is when a lot of people release most of their excess weight.

Sounds amazing, right?

With MB we start with a comprehensive health assessment and blood test panel. And we use that information to formulate a plan individualised to your nutritional needs.

This is the key to dropping excess weight.

Because once we get your food right, your insulin levels stabilise, and then by incorporating smart movement into this we switch on our fat burning mode.

Now, I want to show you some interesting stats.

Have you ever heard people say that weight loss is 80% diet, 20% exercise? That actually comes from a large meta-analysis of 493 studies on weight loss methods.

They found that:

  • The first group changed their diet lost 10.7kg in 16 weeks.
  • The second group didn’t change their diet but embarked upon an exercise regime and lost 2.9kg in 16 weeks.
  • The third group changed both diet & movement patterns and lost 11kg in 16 weeks.

So with this we can see that diet is the ultimate tool for releasing excess weight.

BUT we don’t avoid movement altogether as it is so important for physical and mental health.

Instead, in combination with my system using MB, I encourage my clients to move in a way that feels good for them, is enjoyable, and that also builds muscle (as having more muscle raises your metabolic rate, meaning you burn more fat at rest). Bonus points if this movement is done outside in nature (you get extra stress-busting points for that!!).

So let’s tackle your health goals together this year, pop that gym membership away for now and allow your body to relax into the MB way of eating and moving. You can book your free info chat here.

What would it take to feel good during AND after the Christmas festivities?!

By | Digestion, Health, Metabolic Balance, Nutritional
What would it take to feel good during AND after the Christmas festivities?!

Christmas Greetings!

I just want to take 2 minutes to talk to you about the silly season, it’s well & truly arrived. I was walking through the city this week and even on a Wednesday night it was clear that many a Christmas party was occurring in every restaurant & bar we walked past.

We don’t have a lot to celebrate as Australians, a few sporting events, Australia Day and the highly anticipated Christmas holidays. After the year we’ve had, I say grab it by the horns and party! Eat the amazing food, have a drink (or two) and laugh with your loved ones & colleagues.

Can I tell you one of my biggest bugbears? This ‘I’ll start eating healthy again on the 1st of January’ malarky. This stems from the deeply rooted diet culture we have in the west.

Can I challenge you to think about it differently?

Christmas & New Years are two days in the calendar, throw in a secondary family do, a work do and maybe a friend do and you’re looking at 5-6 events tops. What if you were to attend the events, enjoy the feasting and then come home and continue to nourish your body at the next meal? Do you really need to write off 6 or so weeks? When you get yourself into the all or nothing mindset you can do some real damage to your relationship with food and your health.

I teach my Metabolic Balance clients to approach food mindfully as an adult, not with our child-like or judgmental parent selves. The adult understands the consequences and can make rational decisions whereas the child or authoritarian parent want you to either binge until you’re sick or bring on the guilt for even daring to consider eating the trifle. This perpetuates the diet mentality and keeps you stuck in an immature relationship with food, continually frustrated with your health & inability to maintain a healthy weight.

Here are a couple of tips if you want to feel good during and after Christmas parties:

  • Listen to your body & stop when you are full.
  • Chew slowly and pay attention to the taste on your tongue.
  • If it’s a grazing dinner, fill a plate with the amount of food you know you need and stop there, there is nothing worse than lying in bed clutching your stomach late at night.
  • If possible, select a protein as the base of your meal and add the trimmings; vegetables, complex carbohydrates & good quality oils. This is a principle you can always apply to your meals whether they are home cooked, a la carte or a shared grazing platter.
  • Enjoy the dessert, drink the wine and don’t deprive yourself.

I invite you to employ these simple steps to help you feel not only happy and festive on the outside, but inside your body too!

If you’d like some support in this area, you can book a discovery call at anytime or gift yourself my Metabolic Balance program for Christmas or as a kickstart into 2022 (only a couple of spots left!).

How do you know if you’re not getting enough hydration?

By | Health
This is your friendly neighbourhood Nutritionist popping in with an important reminder…

The hot weather is starting to set in.

So if you are feeling tired, foggy, achy and you aren’t drinking enough water then hydration is the first port of call in your health journey.

And just ask me how I know…

A couple of weeks ago I spent a few hours in the sun at the beach without hydrating enough. Then that night and the following morning I felt sluggish and awful. It was a stark reminder that some people feel like this All. The. Time. Which is why one of the first aspects I examine when I see a new client for the first time is whether they are well hydrated.

So how do you know if you’re not getting enough hydration?

  • Dark urine
  • Thirst
  • Hungry without cause
  • Frequent headaches
  • Constipation
  • Poor cognition
  • Dizziness
  • Infrequent urination
  • Dark circles under your eyes
  • Dry mouth.
  • How much should you be drinking then?

Let’s do some maths. Multiply your weight in kg by 35 to find out how many millilitres of fluid your body needs daily. Eg. 60kg X 35ml = 2100ml or 2.1litres daily. If you sweat, drink alcohol or consume more than a couple of caffeinated drinks per day or are breastfeeding then that amount will increase.

Some helpful tips

  • 500ml first thing in the morning to improve cognitive function, energy and mood according to this study.
  • If you resent midnight trips to the toilet remember to drink more in the mornings and during the day.
  • Once a week measure how much water you are having and work out if you need to up your intake.
  • Make sure you know how many ml your favourite (glass or stainless steel) drink bottle holds.
  • One of my girlfriends adds a rubber band around her drink bottle every time she finishes one so she always knows how much she has had. Genius!
  • Hot or iced herbal tea counts toward your fluid intake if you aren’t a fan of plain water. You can also add some fruit and herbs to your drink bottle to fancy it up a little. Basil and watermelon are my favourite.
  • Use my simple Hydration Chart to track your intake.

If you are nodding along to the symptoms of poor hydration and saying “Yes, that’s me!”, why not put these tips in place and also document how you’re feeling over a few weeks to see the difference in mood and energy!

Speaking of energy, if you are someone who starts the day with cereal why not swap it for my super easy Spiced Orange Granola! I created a reel on Instagram the other day showing you exactly how to make it. This granola is simple to create and super tasty. Actually it has become my go-to in the mornings for a great energy boost especially since my days have been spent busily creating some awesome things for you which will be launching soon!

 

Have you lost your cooking mojo?! Here are six tips to rev it up again.

By | Health, Nutritional, Whole food

Have you lost your cooking mojo?! Here are six tips to rev it up again.

Whether you’re in lockdown or not, it can happen to the best of us. And if you are in lockdown it can feel quite monotonous so I wanted to share some ideas for getting your cooking mojo back, because there’s no faster pathway to health than a good dose of amazing wholefoods three times a day!

Tip #1
Attend a live cooking class. Imagine having a professional chef guiding you through the process? We attended 2 Sri Lankan cooking classes with Kirsty at Journeys Rediscovered and absolutely loved it. Now we are making Sri Lankan food most weekends – way better than takeaway! Some places like Class Bento or Otao Kitchen even send you a cooking kit so the shopping is taken care of!

Tip #2
Sign up for a meal subscription service. I personally used Hello Fresh, especially last year in lockdown. They are super helpful if you’re busy and it exposes you to different ways of cooking and ingredients that you may not have used before. Make sure you keep the recipe cards too as they are great to reuse over and over again.

Tip #3
Get a new kitchen gadget! I have been wanting an air fryer for ages, and am treating myself to a stainless steel one this week. A new gadget or appliance can really get you excited again about trying new things in the kitchen.

Tip #4
Dust off the old recipe books, or check out some new food bloggers. Some of my favourites are Feed me Phoebe (a fellow Hashimoto’s and SIBO warrior who happens to be a chef), Teresa Cutter The Healthy Chef, Jamie Oliver and Quirky Cooking (and don’t forget to sign up for my newsletter as I often send out my own recipes too). Also try googling your favourite protein or herb or veggie and seeing what recipes pop up to whet your appetite.

Tip #5
Create a weekly meal plan. This one is super important for both efficiency and your budget! Get your family involved in the planning too and discuss what everyone feels like eating for the week ahead, cook something special on Friday night and create a meal you can look forward to all week.

Tip #6
Cook with others. Get your family involved in the preparation and the cooking. If you live alone then jump onto a Zoom with mates and cook together, or as mentioned in tip #1, join an online cooking class!

If you need a little extra help, jump onto my website and download the Bye Bye Bloat four day meal plan or head over to my online shop and grab my Six Days of Digestion Recipe Book for just $10. Make sure to tag me in any cooking posts too, I would love to see!

My 3 Principles for Doing Treats Well

By | Uncategorized

My 3 Principles for Doing Treats Well

Ever wondered how I approach treats? Did I Quit sugar like everyone else? I’m sharing my THREE principles when it comes to enjoying a special treat in the vlog today. You’ll find it’s a really healthy mental framework for approaching parties and your favourite sweet treats.

Principle One: Make treats an experience by anchoring them in rituals like family traditions and then eating them mindfully, enjoying every, single, bite. It’s not necessary to forsake all sweet foods in order to be healthy. Participate in celebratory treats like birthday cake without guilt if that’s what you want. Unless of course you are chronically ill or you are diabetic, then it’s important to honour your body and find alternatives.

Principle Two: Treats aren’t treats if you have them everyday. You can work out your own limits but for me I usually enjoy treats when we go out to dinner, attend a wedding or birthday party or sometimes just because our family wanted make something special and fun on a Friday night. This ends up being roughly once a week.

Principle Three: Quality over Quantity! Be selective, enjoy higher quality treats indulgently rather than frequently.

Some of my favourite treats as mentioned in this video:

  • Jo Whitton’s Dairy Free Chocolate Mousse (not an avo in sight)
  • Five AM Vanilla Yoghurt with poached apples or pears
  • Handmade Gelato
  • Pana Ice Cream
  • Green & Black’s Organic Dark Chocolate
  • Loco Love Chocolates

Do you feel like you need some help with mindful eating? Check out my Conscious Eating eCourse, 6 Days of Digestion, it’s packed with information that will help you slow down and be better friends with your food & your tummy. The introductory price is ending soon.

In Your Health,

Tessa