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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.

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 Metabolic Balance Journey

By | Health, Metabolic Balance, Nutritional, Thyroid Health, Whole food

As promised, an update on how I am going with Metabolic Balance….

Was it trauma from my past?

Was it the house fire?

Was it the 10 month long cancer scare?

Was it my overachieving ‘I can do it all” personality?

Did the gut issues lead to the autoimmune issues, or did the autoimmune issues lead to the gut issues?

I’ll never know… but by my 30th birthday I knew something was seriously wrong.

I’d fought and won the war against SIBO, my gut was pretty good but my fatigue was next level. In fact my 15 years of gut issues were starting to look like a walk in the park compared to this. My skin was sooo dry, I was still getting hormonal acne (in my 30s?! No fair!), my fingernails couldn’t grow, my hair was thin and my periods were a mess and dominated the calendar month.

To top it all off I was pretty sure I had rosacea and my PMS was getting so bad that I was starting to worry about the effect of my moods on my kids. I was getting this chronic cough & sore chest whenever I burned the candle at both ends. I had also put on 5kg and just couldn’t shift it, I had to watch everything I ate or my clothes would keep getting tighter & tighter. Good sleep was very hard to come by and let’s just say my moods were such that I wasn’t easy to live with, my poor family.

My cup was so very, very empty. 

The kicker? I was about to graduate as a Nutritionist! I was meant to be the picture of health! My diet was pretty schmick but the things I had done in the past were not working any more.

I went to my regular GP and said something was wrong, either my iron was low or something was up with my thyroid. I had remembered years ago that an integrative GP had made a comment about my thyroid being ‘sluggish’.

He checked my iron and it was fine. My TSH came back ‘within range’ but my new Nutritionist training had taught me that TSH above 2 was not ideal and indicated thyroid function was declining. I stamped my foot and insisted that he check my other thyroid markers. I had to pay privately, but I got it done.

My hunch had been right, none of this was normal! These symptoms were not just my lot as a mother & student.

I had Hashimoto’s disease.   

I went on the Autoimmune Protocol (AIP), started seeing an amazing Naturopath who specialised in thyroid autoimmunity and I felt soooo much better. Stress would derail me but I was working on my meditation & mindfulness. Maintaining my weight still felt like an uphill battle and I was tired of eating so well yet always having to be vigilant. My menstrual health came & went but my sleep was never amazing, I awoke unrefreshed every. single. morning.

Then 2020 hit. The stress of having to shut my clinic, support my family and feeling the collective weight of fear around Victoria and the world completely undid all my hard work and threw me back into the haze of Hashimoto’s disease. 6+ months of hard lockdowns and the fear of an unknown future took their toll. My clients were all struggling, the stress was seriously impacting their health. And it was the same with me. Some of the less desirable symptoms of autoimmune disease flared up big time, the painful joints, inflammation, poor cognition and fatigue were preventing me from being the mum, wife & boss lady I knew I could be. My periods went haywire and I was diagnosed with Premenstrual Dysphoric Disorder. The anxiety was so bad that I was barely sleeping and when I did I often woke during the night with panic attacks.

I was in the middle of a serious autoimmune flare and I couldn’t seem to crawl out of the pit I had fallen into. 

The thing about autoimmunity and thyroid dysfunction is that you don’t tolerate stress well. We’ve got to remain pretty zen just to maintain a regular level of health.

I had heard some colleagues talking about something called Metabolic Balance. They were losing stubborn weight, sleeping well and most importantly they had more energy than they had enjoyed in years. In their photos they looked somehow sparkly & full of joy (no BS). Their clients were experiencing the same incredible benefits. I heard story after story of effortless weight loss, reduced inflammation, awakened libidos (hello!) and 20-something-year-old energy levels. I wanted a piece of that! And it was all based on your individual blood chemistry. No fad diets or calorie counting, no supplements, just individualised, whole food, nutrition.

I contacted the head of Metabolic Balance in Australia & New Zealand and fast tracked my training. I knew that as part of my training I would receive my own individualised nutrition plan and I couldn’t wait to start.

The first week was a bit of a rude awakening, I had headaches & my bowel motions were allllll over the place. I wasn’t used to my plan and had a few failure meals. I had doubts and my brain was coming up with every excuse as to why this was a bad idea. It was also Easter which did not help one bit!

The second week I got a few pimples, the headaches improved and it was like a switch was flicked and I was able to sleep deeply all night. I woke up in the same position that I went to sleep in and couldn’t remember anything but a few vague dreams. Whoah! I even measured myself and hooley dooley I had lost 4 of the 8cm I was hoping to shed off my butt. In ten days! You’ve got to understand that I have a wardrobe (or two) full of vintage pieces I have been collecting over the past 15 years, and I desperately wanted to fit back into them! What’s more, I was maid of honour on the Friday night of that week and was not fitting into my dress that had been custom made for me the year before for a COVID-cancelled wedding.

Well guess what?! I fit into the dress! Only 10 days after starting MB!

By week three I was experiencing the 10/10 energy that I had heard so much about. I honestly asked myself, ‘what Hashimotos? I feel great!’

It’s now been six weeks and I’m honestly feeling amazing. My sleep & energy are superb. The weight loss is a nice side effect and I feel like I could happily keep this up for the rest of my life. My personalised food list has become an old friend and I’m super confident with creating satiating & tasty meals now. I’ve lost all the lockdown weight and I’m reacquainting myself with some of my wardrobe favourites.

Here I am in a 1930s dress I bought at the beginning of lock down, you know, to cheer myself up. By the time it arrived months later I couldn’t get it over my hips! Now I have to wear a belt because it’s too big on my waist!

    

After years of feeling frustrated with my own health but also feeling like I didn’t have the best tool to help my clients with sustainable weight loss, I can finally say with confidence that I have found that tool.

Can you tell I’m just a little bit excited about Metabolic Balance?! My books are now open for MB, I suggest you book a free health discussion with me here to see if MB is suitable for you.

I cannot wait to see the transformation in my clients. I want everyone to know, you don’t have to accept feeling crap all the time, transformation is possible!

Tessa

 

Can you think of anyone who might need to hear this? Please share this with them.

My formula for assembling a healthy meal

By | Digestion, Gut Health, Health, Nutritional

My formula for assembling a healthy meal

Today I’m talking about how we can really have an bio-individualistic approach to your diet, which takes into account your genes, your personal response to certain foods, your ethics and your values. I often like to ask my clients what their ancestors ate, or what their great-grandmother would consume.

Question: does your ancestral diet match the cultural diet that you have now?

Now there isn’t one perfect diet for everyone, even though there are some great diet protocols out there. Instead of placing you in a diet box or labelling how you eat, I have developed a process to transition you away from SAD (Standard Australian/American Diet), to a more balanced way of eating.

Actually, my two main rules when it comes to diet are Balance, and JERF (Just Eat Real Food). But I found that people really needed some guidelines that also were doable, flexible for those with food sensitivities, suited to different nationalities and values, and most importantly, it needed to be delicious, filling and make you feel amazing.

I call it The Ideal Plate. It’ll be covered in depth in my Six Days of Digestion mini ecourse, but let’s touch on the main principles today.

  • Half of your plate needs to contain green (or mostly green), non-starchy vegetables
  • A quarter of your plate contains the colourful and starchy vegetables, or plant-based foods such as legumes
  • The final quarter is divided into protein sources such as meat, poultry, fish, tempeh, etc, which ideally needs to be around the size of your palm, and fats such as olive oil, avocado, ghee, butter, and the like
  • Meal optimisation through herbs, spices, nuts, seeds and condiments to really boost flavour and nutrition.

Sounds simple, right? It is. Simple but highly effective, and exactly what goes in those ratios can be tailored to you as an individual.

Know someone who needs this? Please forward on this blog and help them to discover these guidelines that could make all the difference for them.