The single most important practice that should be performed everyday…


What if I told you there is one essential ingredient required for you to change the quality of your life, to live to at the highest possible vibration and be the very best version of yourself each and every day, starting right now, and it doesn’t cost a cent. Not a single cent.

Would you be interested to hear it? Would you think it sounds too good to be true?

Well, guess what? There is 1 CORE INGREDIENT that everyone has ready access to, that doesn’t cost a thing, and it is available for everyone to start to use as soon as they CHOOSE to start using it.

And I am going to share it with you, right here, for FREE, right now as I believe everyone should know about it.

What is it?


Yep, that’s it……Self-care.

The single most important practice that can be performed by EVERYONE to achieve optimal wellbeing for FREE, EVERY. SINGLE. DAY.

Prioritising your self-care needs above all else (yes, even your work, husband and children – take a breathe MUMs!) is the most important thing you can do to improve your energy, your mindset, your mental clarity, your emotional resilience, reduce your stress, improve your physical conditioning and improve the quality of all of your relationships and in essence make you a much more effective and enjoyable person!

Self-care is a means of conservation, preservation and protection. Just like the environment, our cars and our houses, we need some upkeep to be fully functional and healthy over time. And it doesn’t have to take much time, just small, consistent efforts on a daily basis is enough to keep you running optimally.

And I am not alone in this opinion. Self-care is becoming more and more widely known as a non-negotiable for healthy living within the health industry with many holistic health practitioners ‘prescribing’ self care practices such as enjoyable daily movement (yes I said enjoyable), nourishing food choices, meditation, journaling, mindset reset prompts and gratitude practices as the foundations of improved wellness within their patients. Why? Because we know it works.


Typically we are very good a self-care activities when we are on holidays. We do the things that ‘light us up’ and ‘fill our good life buckets’ of vitality, connection and contribution, and as a result we feel AWESOME. Then we come home and ‘life’ happens and we don’t actively pursue those things we know make us feel good, as we don’t have TIME. Yes?

Ahhh……NO!       Sorry, that doesn’t fly with me.

That’s complete rubbish you keep telling yourself. An excuse that you have been using for many years, that seems acceptable to use as so many of us are caught up in the ‘busyness’ of our society these days. But it is actually just that… EXCUSE. In the same way as ‘the dog ate my homework’ just doesn’t cut it for kids these days, the whole ‘I don’t have time’ line no longer cuts it in the adult world.

We all have TIME. We all have the same amount of time in a day. What we don’t all share is the same PRIORITIES. And in my mind, for anyone truly wanting to optimise their health and wellbeing they need to see ‘self-care’ as their NO. 1 PRIORITY. We tend to put everyone else’s needs and wants above our own, which means our own self-care becomes something we do when we have done everything else for everyone else….which in turn means it is often left undone.  Yet, how can we make healthy, positive decisions and choices throughout our day if we are running on empty?


‘Self-care’ activities to some (ok MOST) of the women I work with is something that is programmed last into their schedule and it is often seen as an indulgent practice or ‘selfish’ even. As a result, most women cannot recall the last time they actually took some time for themselves to really focus on caring for themselves, or for those that can recall a time they practiced some self-care often they tell me that they felt ‘indulgent’ or ‘selfish’ for doing so…..WHAT???

How is spending time caring for yourself to ensure you have the energy, mental clarity, emotional stability, presence, physical strength and endurance and optimistic outlook on life to allow you to operate optimally in all your various roles selfish or indulgent? In my mind, it is the exact opposite. Working on improving your energy levels and being committed to maximising your own wellbeing, will allow you to show up for all of your life activities with a light and energy that will resonate to others, inspiring and lifting the collective energy of everyone you meet and interact with in your daily activities.

On the flip side, not taking the time to care for yourself or prioritise your own self care needs, actively detracts what  you can offer to others as you deplete your ‘reserves’ and as a result you actively lower your energy and light, which in turn influences all of your interactions with others – passing on this energy to all that you meet and not allowing you to truly be of the highest possible service to those around you. Now, in my world, draining others energy levels because I haven’t looked after my own, is actually a whole lot more ‘selfish’.

In a nutshell, self-care is not selfish, so as soon as we can move past that together and feel good about designating some time for caring for ourselves each and every day (yes – every single day!), we’ve mastered the first step.

Now, just how do we do that?

Establishing a Routine – It’s a must!

The next step we need to talk about to start a sustainable self-care practice is establishing a routine or schedule.

For those that know me well, or have worked with me, they know that I am a ‘Scheduler’. I love to sit down at the start of each week and ‘schedule’ my activities for the week. This practice allows me to regularly ‘check-in’ with my life to make sure I am actively managing my daily activities to create the best life possible each and every day rather than leaving it in the hands of others to do so and becoming the ‘victim of circumstances’. I like to review my priorities and life goals each week to ensure I am tipping the scales of life balance in my favour through focused, planned actions.

Now that is not to say that my life goes to plan every day. Just because it is scheduled does not always mean it is going to happen that way, but by sitting down and working out what daily activities I am going to perform for my own personal self-care I am shining the focus on this activity every single day and demonstrating to myself that this practice is a non-negotiable.

So I have a little activity for you…..

Out of interest, when you sit down to write our your schedule or calendar for the week, just become aware of the process you use when you do this. What is the first thing you schedule in, the second, the third etc etc.

Often the first thing that goes in there is your work commitments, your school drop-offs and pick ups, your kids afterschool activities, your social outings, your errands and domestic chores (washing, ironing, cleaning, cooking) etc. etc….in other words all of the commitments  you have to do for everyone else gets programmed in first, and then if there is any spare time in your schedule that is where you squeeze in a gym session or a beach walk for yourself (or not).

This week, I want you to just try and flip this on it’s head. Each and every day I want  you to schedule something in your diary that is essential for your own ‘self-care’. Something just for you, something you know will energise you and ‘lift your mood and your spirit’ for the day. It could be 10 minutes of meditation when you first get up, a gentle stretching routine or sun salutations before breakfast, a sit-down coffee break at your favourite cafe, a yoga class, a walk along the beach or on the patch of grass out the front of your place, an epsom salt bath, 10 minutes of reading or journaling at the end of the day or even just listening to your favourite podcast on your way to work. Whatever floats your boat.

It doesn’t have to be time costly either – it can be as little as 5-10 minutes in your day. For some, on those super full days, it may mean getting up an extra 5 minutes early each day. If that’s the case, then just do it!

Program these activities into your schedule first and then add in the other commitments you have. This may mean you have to play around with when in your day you will do your set self-care practice, but at least when it is in there in your diary to consider, you will actively be thinking about where it will fit as a non-negotiable. And that’s a massive set in the right direction.

But what if scheduling alone doesn’t work for you?

Here are some tips to assist you in cultivating a sustainable self care practice….

Tips for Establishing Daily Self-Care Practices

If you are really struggling with maintaining your ‘self care practice’ even once it is scheduled into your diary, here are a few tips for you to try:

  • Make it the first thing you do.

Last year, I made the decision to get up 30 minutes earlier that the rest of my family to make my self-care practice (morning routine) non-negotiable and it was one of the best decisions I have ever made. In practice, this means when my kids are in the habit of getting up at 5.30am (as they are at the moment), I am up 30 minutes earlier at 5.00am, or when I have a 5.00am call to the US, it means I am up at 4.30am. Now, don’t get me wrong sleep is super important, but if I know I am planning to get up at 4.30am, then I will naturally go to bed earlier the night before, rather than staying in bed and skipping this morning ritual. This single action of planning my self-care practices to be performed first thing ensures each and every day I am actively choosing how I start my day and coming out of my morning routine with a nice clear head, naturally energised for the day ahead.

  • Track your habits

Use your diary or journal to keep accountable. Create a habit tracker each week to check off days you implement certain self-care practices. At the moment I have two core habits that are marked off every day (meditation and journaling) and then additional practices that are tracked on scheduled days throughout the week.

  • Keep it simple and make it effortless

Self-care shouldn’t feel like a chore. In fact, it should feel like quite the opposite. If you are choosing self-care practices that are truly right for you, your activities will feel effortless to you, and you will even find yourself looking forward to these activities each and every day. By finding things you can do in the comfort of your own home, that don’t cost anything, and are fun for you, you will make it easy.

  • Don’t take short cuts 

Give yourself enough time to complete your routine so that it truly benefits you, and so that it feels restorative. Rushing your routine is incredibly counterproductive. I highly recommend at least beginning with 10 designated minutes of self-care per day, but I encourage more than that if you can swing it, 30 minutes being ideal.

My Top 10 Self-Care Practices

So, you realise how important self-care activities are to create an AMAZING life, and you are now inspired and educated on how to create daily self-care habits, but… need some inspiration on what you can do?

For some of you, you will already know what ‘fills your tank’, but for others that haven’t explored what activities actually energise you from the inside out, why not have a play with some of the following more well-known self-care practices. Choose one or two and try them on for size, if they don’t fit, then try some more.

Keep going until you find a suite of activities that seriously rock your world and then do them…..EVERY. SINGLE. DAY.



  1. Meditation

You know it, I know it, we all know it. The benefits of doing meditation consistently – even if just for ten minutes per day – are profound in reducing stress levels and upping our feel good vibes by literally changing our brain chemistry allowing us to become more relaxed, resilient and mindful. It’s truly powerful stuff.

But so many of us try and give up on this practice after having tried just one or two types and thought it wasn’t for us. Yet, there are so many types of meditation you can try, so I urge you to try and try again until you find one that sticks.

For me, it took me about 2 years to find my fit. And in that time I have tried them all…..I have sat with Buddhist monks for hours at a time in tranquil settings, spent days upon days in complete silence at an Ashram, tried countless ‘youtube’ meditation videos, attended intensive courses in guided meditation and still found myself ‘thinking’ and then becoming ‘stressed’ that I couldn’t stop ‘thinking.

Then I stumbled across some teachings that made me understand it’s not about ‘not thinking’ but more about ‘an awareness and mastering my thoughts’. I found ‘focused’ meditations where I could put my ‘monkey’ mind to use in a focused, aware way worked for me. Giving my mind something to focus on other than ‘stillness’ such as my breath, gentle mindful movement or guided visualisation was my doorway to mastering meditation. Once I ‘got it’ and found my fit, I have found this to be the most special part of my day, each and every day. At the moment, I am totally digging the 6 Phase Meditation by Mindvalley. Google it.

But so many of us try and give up on this practice after having tried just one or two types and thought it wasn’t for us. Yet, there are so many types of meditation you can try, so I urge you to try and try again until you find one that sticks.

For me, it took me about 2 years to find my fit. And in that time I have tried them all…..I have sat with Buddhist monks for hours at a time in tranquil settings, spent days upon days in complete silence at an Ashram, tried countless ‘youtube’ meditation videos, attended intensive courses in guided meditation and still found myself ‘thinking’ and then becoming ‘stressed’ that I couldn’t stop ‘thinking.

Then I stumbled across some teachings that made me understand it’s not about ‘not thinking’ but more about ‘an awareness and mastering my thoughts’. I found ‘focused’ meditations where I could put my ‘monkey’ mind to use in a focused, aware way worked for me. Giving my mind something to focus on other than ‘stillness’ such as my breath, gentle mindful movement or guided visualisation was my doorway to mastering meditation. Once I ‘got it’ and found my fit, I have found this to be the most special part of my day, each and every day. At the moment, I am totally digging the 6 Phase Meditation by Mindvalley. Google it.

  1. Move your body

Our bodies are energised through movement. When we move, our muscles pump, circulating blood around the body which in turn transports oxygen and nutrients to the trillions of cells that make up all of the tissues in our body. The more oxygen and nutrients our cells have, the more energised they become, the more energised our cells, the more energised we feel. So in essence:

2. Energy creates Energy

TRY THIS: Even just the simple act of jumping up and down on the spot 10 times is enough to get the blood flowing to create energy. Try it now. Stand up, jump up and down for 10 counts (or if jumping isn’t your thing just jiggle your whole body from toes to head) and then stop abruptly. Feel that. Feel the buzzing. You have just created energy inside of you.

Movement is such a powerful way to care for your body and your mind on a daily basis. Not only does movement help our tissues to be healthier, and improve our physical conditioning, it also releases feel good hormones to improve our mood and mindset for the day.

The key is to find movement that you enjoy and nourishes you. For some that may be a beach walk, others a cycle, for some it could be gentle yoga or others it may be HIIT. Whatever floats your boat, try and schedule some form of targeted movement into your day, EVERYDAY and watch your energy transform.

  1. Sunshine, Fresh Air and Grounding

Ever noticed how much better it feels when you are feeling stressed or anxious and you walk outside, take a big breath of fresh air to fill your lungs and feel the sunshine on your face. It has such an uplifting effect on our body.

Why not schedule this into your ‘self-care’ practice each and every day. Plan a morning stretch session or meditation outdoors, or a lunchtime walk (outside of the office) on a lovely day or even a stroll around the block with the kids after dinner.

Quality air, greenery, the sunshine and subsequent vitamin D absorption, added with the bonus effort of getting physical in the outdoors can be incredibly therapeutic. It’s great for stress relief, fitness, endorphin release and energy levels.

When outdoors, take it one step further and try ‘grounding’. Kick off your shoes and immerse yourself in the feelings of your feet touching the grass or sand. Takes the feel good vibes to a whole other level.

  1. Relax in a Tub

Seriously it take no extra time to run yourself a bath (depending on the size of your bathtub that it) whilst you clean up from dinner or read a book to the kids, and then immerse yourself in the warm water for the 5-10 minutes you would have spent having a shower. There is something about lying still, immersed in water, that truly allows our soul to relax and rejuvenate from the day. Add some essential oils or bubble bath to the mix for extra relaxation or why not even light some candles.

This is a self-care practice I recommend using at night to wind down from the day. Adding some epsom salts also gives you a boost of magnesium which can help relax your muscles (including your heart) to get your body ready for restoration during your sleep.

  1. Get adequate sleep

Sleep is a self-care practice that should be protected at all costs.

Our body does its best restorative work at night whilst we sleep. Ever noticed how much more difficult everything is if you haven’t gotten enough sleep the night before. We feel more irritable, suffer from brain fog, make poorer food choices, feel more pain etc etc.

It is important for you to find your ‘sweet spot’ when it comes to optimal sleep hours. For some, that may be 6 hours per night whilst others may function better on 8. Work out what works best for you, and then make it non-negotiable. Plan your activities around your sleep.

Start to establish a set sleep routine for yourself as an awesome daily self-care practice. Try going to bed at the same time each night, even if you don’t fall asleep straight away, you are training your body to wind down at a certain time each day to allow it to ‘do its thing’ to restore and revitalise your body and mind for the next day. Our body loves routine, particularly when it comes to sleep.

If you know you have a social gathering that will keep you up late one night this week, plan a quiet morning, or night the following day to get you back into routine.  If you have kids, and they are your sleep sabotages, try and work out a way to maximise your sleep / rest around them. My child has chronic sleep apnoea, so trust me, I know all the tricks in the trade to maximise my sleep, including ‘rostering’ nights off on the weekend where my husband is ‘on duty’ and using yoga nidra as a way to relax me into a deep sleep asap.

  1. Reflect and be Grateful – Journaling

Taking some time to reflect on your day and acknowledge what went well in your day, and what lessons you learnt (when things didn’t go so well) is a great way of training your mind to focus on the positives in your life which in turns encourages you to look for more positives the next day. And so on….

There are plenty of proven benefits of journaling, in any form that takes for you. There is no right way. Just put pen to paper and let it flow. Some days you will write a few words, other days you may end up with pages of stuff. Go with the flow and let it out.

When I first started, I found by just focusing on 3-5 things I was grateful for that day (something different everyday) was enough to get me going.

Buy yourself a nice journal and a pen that brightens your mood (favourite colour) and just start writing.

  1. Passion Project

What activity do you get so immersed in that you lose all track of time and feel completing in ‘flow’ whilst you are doing it? Painting, singing, dancing, reading, cooking…..what?

Most of us know what activities serious stoke our internal fires. Activities that light us up and make us feel as though the energy is welling up inside ready to burst. They are the activities that we can’t help but talk about, the ones that pull us towards them, the one that gives us that ‘sparkle’ in our eyes when we think or talk about them. For me, it’s people. I love people. I love meeting new people, hanging out with old friends, sharing a meal with good company and just sharing time with people in general. I also love to dance. Yep, dance in my PJs with my kids. These are my passions.  What are yours?

Now, think of the last time you scheduled time to participate in that passion. Was it today? This week? Last month? Last year?

Spending time on activities you are passionate about is essential to fill your ‘feel good’ bucket. These activities energise you from your core and allow you to feel truly alive.

So why not do more of them? Schedule in some time each week to enjoy your passion, or schedule a passion project or holiday (eg surfing holiday) you can look forward to and plan for to keep this light burning bright.

If you don’t have a passion, then start experimenting and trialing new things to find one.

  1. Connect with people

And by ‘connect’ I mean ‘truly CONNECT’. Connection is not just about being in physical connection with someone, sharing the same space, it is about forming a deep connection through intimate physical touch, sharing common experiences and memories or deep conversations talking about complex topics.

Deepening our connection with people (partner, kids, parents, friends, work colleagues etc) can really fill our buckets to overflowing.

Even just connecting with random people while we are out and about can fill up our ‘feel good’ bucket.

If you’re so accustomed to going through the day without much meaningful connection, aim to change that little by little. Next time you go through the check out, look up and ask the attendant how their day has been and actually stop and listen or take the minute of time to let the childcare worker at your school know how much you appreciate what they do, or even just make eye contact and smile with someone across the road. It all adds up.

When you start to focus on ‘connecting’ watch how those around you respond. You will become a magnet for feel good connections which will seriously light you up and energise you from the inside.

  1. Nourish your body with useable fuel

As Dr Libby says ‘the way you eat is the most basic way you demonstrate care for yourself’. We all have to eat, right? So why not make your meals dedicated ‘self care’ time each and every day. Take the time to make considered food choices for yourself the same as you make for your children or husband to maximum their health. Take the time to learn about your body and the cues it is giving you regarding your diet and spend the time necessary to provide your body with the fuel it needs to function optimally.

If you need inspiration, take a whole foods class, start trawling the internet for whole food recipes or better still, join our next round of Real Food Reboot coming soon.

  1. Do nothing at all

What’s wrong with doing nothing at all to allow your body and mind to restore and revitalise itself? Sit in the sunshine and just be, relax on the lounge with your partner without talking, take a nap, or have a sleep in. The trick to making this effective and ensuring you don’t start to feel the ‘selfish’ argument rear it’s ugly head is to set a timer. Fully immerse yourself in the art of doing nothing at all for the designated time you see as being reasonable to ‘restore’ yourself and then get on with your day.

So, what does your self-care routine look like?

Which of these activities are already in your ‘self-care’ routine?

Are there any others you want to add in? And what does that look like for you?

Are there any other activities you want to add in.

I hope this blog has given you some ideas on how you can ensure you add this ‘No. 1 Ingredient’ to optimise your wellbeing starting TODAY.


The Number One Excuse… ‘I just don’t have enough time’

Do you know how many times a day I hear the words…..
‘but I just don’t have enough time’…..
And my response is always the same and it goes something along the lines of this….
Hold up sista, I’m going to call you on that one….
It’s not that you don’t have time, it’s that you don’t see ‘insert topic of discussion here’ (eg healthy eating, exercise, meditation…..whatever it is) as a PRIORITY.
I totally get it, I am a working mother, who runs a tight ship at home, runs a business, runs her kids here there and everywhere, and still finds time to run! I actually am ‘one of those’ health coaches who lives in the REAL WORLD….I know life is busy for all of us but here are the facts….
We all have 24 hours in a day, no one has more, or less than another, so when we say we ‘don’t have time’ what we are actually saying is ‘this is not a priority for me at the current time’ and you trump it with other activities in your schedule.
Sounds harsh, but that is the reality.
You are making the choice to place other activities above your own health. Placing greater importance on other things in life. And for some of you that works totally fine for where you are at in life at the current time, but for the majority of clients I see and people I speak to, there is a general ‘story’ that I hear from people that ‘TIME’ is the demon that stops them from achieving optimal health. And that my dear lovelies, in my mind, is quite simply just a well used excuse that you have latched onto, and has worked for you in the past. In truth it is your lack of ‘PRIORITISING’ your health that is the demon here, not TIME.
Sooner or later we come to the realisation the when we take time to nourish and nurture our body (invest in our health) we will actually be capable of fitting more in and have more fun doing it. What we fuel our bodies and minds with determines how much energy we have and energy is the key to fitting more into life.
So my advice, for those that have fallen back on this excuse one to many times, is to look at your schedule, plan out your time to incorporate self care practices that will nourish your body and mind, the same as you plan out your schedule for work, kids sports, socialising etc. Make them non-negotiable in your schedule. This very practice will force you to see how you prioritise your own ‘health and well-being’ compared to everything else you do, and question how you can work your schedule to maximise your well-being.
More of us need to start saying ‘yes’ to our own needs first, to take care of our bodies, to fuel our bodies (and minds) with nourishment that will bring more energy to our everyday ‘busyness’, because in taking the time to do so we will find a new level of well-being that will not only benefit us but those around us. I don’t know about you, but that for me makes it one of my top priorities each and everyday.

Top 10 tips to stay hydrated.

Staying hydrated is one of the most important ways to stay healthy and maintain a proper body weight, but most of us are dehydrated without realising it.

Without sufficient water in your body, your cells get congested slowing your metabolism, your body cannot eliminate wastes / toxins as efficiently resulting in you feeling sluggish and fatigued. Drinking more water is one of the safest, healthiest ways to detox the body.

What’s more, when we are dehydrated our body often tries to send us a signal to get us to drink, which is actually interpreted as hunger, resulting in overeating and weight gain. When you drink more often, not only do you provide a detox boost to your body, but you will feel satiated, leading to weight loss from over-eating less often. So next time you feel the 3pm hunger arise, try a glass of water first, and then eat something if you are still feeling hunger pangs.

In a nutshell, staying hydrated is one of the most important things you can do to stay healthy, feel energised all day and maintain a healthy weight.

I am sure most of you have heard that when you feel thirsty, your body is already insufficiently hydrated. While you can make a habit of drinking water first thing in the morning to help stay hydrated, as many ancient medicinal arts suggest, sipping water throughout the day is the best way to stay well hydrated.

I always use the following analogy with my clients when explaining the most efficient way to stay hydrated. Think of caring for a pot plant or garden bed. The plant obtains greater benefit from small, regular intakes of water into the pot, rather than a large glug of water every other week. What you notice if you fill the pot with a load of water in one go, is that most of it travels straight through the pot, resulting in a big mess of overflow! The plant roots aren’t able to absorb much before it is expelled from the pot. Whereas if you provide small, consistent watering of the plant you will see next to no overflow, meaning that the plant has been able to absorb all of the water you have provided.

The same goes with our body. If we take in a large amount of water in one go, most of it will travel straight through without us being able to absorb the benefits. Small, frequent sips throughout the day provides much greater absorption.

How do you know when you’re properly hydrated?

Begin by paying attention to feelings of thirst as well as your water intake throughout the day.

If you’re not sure, just look at your urine;

Rule of thumb: If it’s light and clear, you’re probably well hydrated; if it’s dark or concentrated, you’re most likely dehydrated. Drink up.

10 Top Benefits of Proper Hydration….

The following specific functions in the body require hydration. Drink more water to:

  • Combat Fatigue– You can’t run on all four cylinders if you are dehydrated. Water is one of the most important sources of energy for your body. It helps cells complete important enzymatic activities which contribute to good sleep, restoration of bodily systems, and the production of ample energy to get you through your day.
  • Reduce High Blood Pressure– When the body is fully hydrated, the blood is approximately 92% water. This helps to keep the blood moving freely through the veins and arteries, helping to prevent high blood pressure along with other cardiovascular ailments.
  • Halt Allergies and Asthma– When the body is dehydrated, it creates more histamines – organic nitrous compounds which help to regulate our immune response. If we have too many histamines circulating, we will feel congested and have difficulty breathing, along with other allergic reactions caused by the body’s response to foreign bodies.
  • Reduce Acne, Dermatitis, Psoriasis, and Premature Aging of the Skin– With proper hydration, the skin practically glows. Without it, our skin cannot properly rid itself of toxins and so it becomes irritated, inflamed, and congested, causing a host of unsavory results ranging from itching, blackheads, redness, acne, and general blotchiness.
  • Stop High Cholesterol– When the body hasn’t had enough water, it will start to produce more cholesterol so that cells can still function properly.
  • Eliminate Digestive Disorders – Water can help eliminate and reduce the incidence of ulcers, bloating, gas, gastritis, acid reflux, and IBS. You also will experience less frequent constipation since water helps matter move more quickly through the intestinal tract. A well-hydrated body simply purges toxins and metabolic wastes better.
  • Flush Out Unwanted Bacteria from the Bladder and Kidneys– People who are well hydrated experience less frequent bladder or kidney infections since water helps to flush out any unwanted microbes that try to accumulate in these eliminative organs. These organs are especially sensitive to disease without proper hydration since they are responsible for eliminating stored toxins and bodily waste.
  • Speed Up Joint and Cartilage Repair– Most of the padding in our cartilage is made up of water, so if we don’t drink enough of it, our bones will feel stiff and our joints will take a beating. Joint repair after workouts or injuries is also expedited by proper hydration.
  • Stop Gaining Unwanted Weight – When our cells are depleted of water, they cannot create energy we need to function, and so they send a signal to the brain to ‘get more goods.’ This means you will eat more, and likely carry some extra unwanted pounds. To avoid this, simply stay hydrated and your cells will stay happy and not send ‘fat signals’ to the brain. Further, and more obviously, replacing other drinks with water will help naturally keep the weight off. Some water with lemon each morning can be especially beneficial.
  • Slow the Aging Process –Finally, all of our organs require copious amounts of water to function properly. If we stay dehydrated for long stretches, every cell, organ, and system in the body has to work harder, which means we will age faster. Drinking enough water literally keeps you young feeling, looking, and acting – for longer.

Our top 10 tips for Staying Hydrated….

#1 Leave a glass of water in your bathroom overnight and drink it as soon as you rise in the morning.

#2 Have another glass of water whilst you are preparing breakfast or getting ready (we like to have a nice warm glass of water with lemon juice to really boost the morning detox).

That’s 500ml before you fully hit your morning stride….

#3 Purchase 2 large water bottles (at least 1 litre).

Leave one bottle in your car so you can sip on it on the way to/from work, school pick ups, running errands etc, and the other sits on your desk at work or wherever you spend most of your day. Your aim is to finish both bottles by the end of the day.

#4 Find a herbal tea you like and start sipping on that throughout the workday instead of sugary juice, soda or coffee. Experiment with different varieties. Our favourites are peppermint, rooiboos, dandelion root and raspberry leaf. Yum

#5 Try drinking water with a little lemon and sea salt after a workout instead of sports drinks that are full of refined sugar.

#6 Not a fan of plain water? Try adding some lemon, orange, fresh berries or cucumber wedges or even letting a jug of water infused with herbs like mint, basil, or sage in the refrigerator overnight. The result is delicious and healthy.

#7 Start eating more foods with high water content such as cucumber, celery, radishes, tomatoes, cauliflower, spinach, broccoli and some fruits. Remember that these fruits and veggies are better consumed raw because they lose their water content when cooked or broiled.

#8 Drink coconut water – This popular drink has a high electrolyte content and potassium, which plays a crucial role in regulating body fluids. You can drink it straight or add it to a smoothie. You may want to pay attention to the sugar content and choose a variety without added sweeteners or preservatives.

#9 Avoid Dehydrating Foods / Drinks – such as coffee, alcohol, salty foods and sugary foods

#10 Listen to your body and drink when you are thirsty, or set even better, set up hydration alerts on your phone to remind you to drink throughout the day. There are heaps of apps you can also use to help you – just search for ‘hydration alert’ on your phone.

A Nutritionist shares her top 5 tips on how to eat more REAL FOOD for optimal health and wellbeing.

A Nutritionist shares her top 5 tips on how to eat more REAL FOOD for optimal health and wellbeing.

The food we eat has such a profound impact on how we ‘show up’ in life each and every day. If we choose to fuel our bodies well with wholesome, nutrient-dense REAL FOOD we give ourselves the best shot of really ‘lighting up’ our lives, from the inside out. But for many of us, we simply don’t know where to start.

So here are my top 5 tips to help you make the switch from processed, packaged (read, nutrient-void) foods to nourishing REAL FOODS to seriously improve your wellness today.

  1. Shop smarter. Shop at farmer’s markets or your local fresh produce store, butcher or fish monger and make ‘fresh’ foods the majority of your shop each week. Your trolley should contain a beautiful, eclectic array of colours from the foods you have picked up, not from packaging.

For my top 5 tips for market shopping, click here.

When shopping at the ‘all-in-one’ grocery stores make sure you ‘stick to the perimeter’ as this is where the ‘REAL FOOD’ is. Pick up the majority of your shop from the dairy, meat section, fresh produce area and freezer section (frozen fruit and vegetables only). Don’t trawl the aisles. The only healthful ingredients you can find in the aisles are herbs and spices and some condiments like vinegars and oils. So be careful when you do venture into the middle aisles and don’t be tempted by any fancy packaging.

Learn how to read labels, so you can compare products and make more informed food choices. Eating more whole foods doesn’t mean you have to abandon packaged foods all together. If a food is packaged, make sure you read the ingredient list. Choose foods that use the same ingredients you would use at home, period, and the fewer the ingredients the better. Or better still, work out how to make it at home yourself!

Set small achievable goals. Rather than throwing out every packaged item in your cupboard and radically changing your diet in one hit (read…..overwhelm and huge expense), why not start setting yourself small achievable goals (or steps). For example, this week you may choose to focus on diversifying your breakfast options by replacing your cereal or bread and jam with 2-3 easy REAL FOOD breakfast options like boiled eggs or homemade porridge. Each week set a new goal. Small, consistent steps are the key to sustainable lifestyle change.

Meal Planning and Preparation are essential to ensure you enjoy a diverse range of real food ingredients over the course of the week and to ensure you aren’t forced into making poor food choices when you’re tired, irritable, stressed or time poor. Planning your week in advance will allow you to prepare things ahead of time when you know you are going to have a ‘crazy day’ as well as providing insight into the diversity in your diet. Plan your meals around your vegetables. They are your base with meats, dairy and grains being your garnish. And make sure you have some healthy meals ready for those nights which require you to ‘freezer dive’. Par boiling vegetables, making a stack of hard boiled eggs, chia puddings, homemade granola and double batches of tasty meals will save heaps of time and energy throughout the working week.

Find inspiration and keep it simple. Start trawling the internet for simple ‘real food’ or ‘wholefood’ recipes that you can create at home and start cooking. You don’t have to cook every meal, but learning a few simple recipes will allow you to see how easy and cheap REAL FOOD cooking can be and reduce your reliance on pre-prepared meals, or last minute take-out ‘unhealthful’ options.

Start making double and having ‘dinner’ for lunch or brekkie. Cook once, eat twice. Replace the sandwich, wraps or store brought soup with leftovers from your hearty, nutrient-dense home cooked meal the night before, and you not only save time but you will also avoid the processed foods so many of us conveniently reach for at lunch.

Want to know a Holistic Health Coach’s No. 1 Recommended Lifestyle Modification?

It is this.


As an experienced Holistic Health Coach, I have seen hundreds of people’s lives change for the better simply by moving away from processed foods and moving toward a REAL FOOD RICH diet. People who have made small, simple conscious shifts in how they view food – what, when and how they eat, and how they want their body to feel on an everyday basis has led to significant shifts towards them living their life as they have always wanted to – full of energy, vitality and good health. In my mind, conscious eating is one of the most meaningful and powerful lifestyle changes you can make to achieve your best life possible. That, along with movement and mindfulness, but we’ll get to those other pillars along the way once we have the right fuel in our system to get us moving on our wellness journey.

You see it’s simple, the food we eat has such a profound impact on how we ‘show up’ in life each and every day. If we choose to fuel our bodies well with wholesome, nutrient-dense REAL FOOD we give ourselves the best shot of really ‘lighting up’ our lives, from the inside out.

Did you know that eating nutrient-dense REAL FOOD not only impacts on our physical health (think….seriously reducing your risk of illness and disease, promoting weight normalisation, reducing cravings and food impulses, improving our skin, hair and nails, as well as majorly upping the ante on our energy levels); but it also has a significant effect on our moods and mental health also. There is loads of really awesome research that has been conducted in recent times regarding food and how it has a significant impact on our psychological state. More stable and consistently perky moods and greater mental clarity and focus throughout the day, anyone?

Eating more REAL FOODs is a no brainer really for those wanting to show up in life each and every day as the very best version of themselves to ensure the very best experience of this thing we call LIFE. Yet for so many people, the ‘how to’ becomes so complicated and confusing that it is simply ‘too hard’ or ‘too stressful’ to transition to eating more ‘REAL FOODS’ each and every day.

And it’s not hard to see why. There are so many different diets out there claiming to be the ‘answer’ to all of our health woes, yet in my mind there is simply one approach that works for everyone.

One philosophy.

One simple concept.


When we focus on what foods really ‘nourish’ our body and tune into how we feel each and every day, we can stop ‘searching’ for the next best diet that will cure all our health woes, and start enjoying the pleasure of eating and nurturing our bodies through a diverse range of REAL FOODS that support our own unique wellbeing journey.

Unfortunately in many households across the globe, consumption of processed foods now far outweighs our consumption of real food products. Why is that? Because many people see processed, packaged foods as being more ‘convenient’, ‘cheaper’ and ‘tastier’ than REAL FOOD. Yet with a little education and some really simple, practical and useful tips on how you can transition to include more REAL FOOD in your diet, we can turn this around.

This is why we have created a 6 week online program called ‘REAL FOOD REBOOT’. To assist people across the globe to reclaim their health and wellbeing through education, empowerment and inspiration on how to transition to REAL FOOD eating habits cheaply, time-efficiently, sustainably and enjoyably.  This is seriously one lifestyle modification you want to make today to change your future and the future of those around you. Join us, commit to improving your health and wellbeing today. You are so worth it. Your new, energised, healthy life starts now.

Click below for further information on this transformational online program commencing 6th February 2017.

See you soon,

Steph xx