How cooking can save your health

how cooking for yourself can solve the obesity epidemic

I love cooking. I love discovering yummy recipes and trying to create my own (not always successful 🤣) but I try. Somewhere along the way we have lost the ability to cook a delicious and nutritious meal for ourselves because we have been “brainwashed” into believing we don’t have the time, it’s too hard or we just don’t know how.

When we cook our own food from scratch we know exactly what we are eating. When we buy food already prepared there is a multitude of ingredients that could possibly be inside that meal/food which we have no idea about. And the truth is most of the ingredients in pre-packaged foods are not real ingredients. They are some made-up version posing as real food.

We need to rethink what we eat and what we classify as food. Just because it is sold as food does not mean it is food. Let’s ignore the advertisers trying to trick you into believing their product is going to make your life sooooo much better. It probably won’t.

Food does not have to be hard. There are many recipes which take no time at all to make and will leave you feeling satisfied and best of all, healthy! It is time to rediscover your kitchen.

Because a healthy kitchen means a healthy you. 😃


How to set yourself up for an amazing day

Does your day begin like this?

Alarm goes off, groan, swear a little, hit the snooze button, roll over and close your eyes again.

Alarm goes off, groan, swear a little, hit the snooze button, roll over and close your eyes again.

Repeat one or two more times, look at the clock…SHIIITTTTT! “I’m going to be late”.

Leap out of bed, jump in the shower, throw on some clothes, grab a quick bite (if anything at all) then head out for the day in a massive rush.


Set your alarm for the last minute to get as much sleep as possible, swear at your phone when it goes off, slowly drag yourself out of bed, get ready and then move through your day like a sloth.

Both of these scenarios will end up with nearly the same result. A day full of craziness, mindlessness, out-of-controlness, energylessness (ok, totally made that word up) and frazzleness (and that one too).

Oh, and put that on repeat for the rest of the week. Except maybe the weekend when you sleep in, drink too much coffee, have an unhealthy breakfast, and then a crappy lunch followed by too much wine and a pizza for dinner.

Recycle. Repeat.

Are you exhausted? Run down? Stressed? Anxious? Lacking energy? Hating yourself too much?

What if each day began a little calmer? A little more peaceful? Less rushed? How do you think your day would feel?

Would you be open to setting yourself up for an amazing day?

I have a few amazing power moves you can implement into your morning to give you back calmness and peace into your day and your week.

It all begins with the night before.

Prepare yourself for sleep

30 minutes before bed turn off the TV, put your phone on do not disturb mode, grab a book and read. Please no trashy magazines which will make you feel bad about yourself just a good old fashioned book to entertain you a little.

Another great way to unwind from the day is to, again; turn off all devices, sit on a comfy chair or the couch, close your eyes and concentrate on your breath for 5 minutes.

Breathe in for 4 seconds, hold for 4 seconds, breathe out for 4 seconds, hold for 4 seconds and repeat. Go for as long as you can. Don’t worry about the time. I doubt you will go for much longer than 5 minutes, especially on your first few tries.

If you notice your mind begins to wander and replay events from the day, it starts to get cranky at someone because they said something to you and you didn’t get to give it to them the way you wanted or you begin to stress about your day tomorrow; always come back to your breathe.

Focus on your breathe going in and out and relax the mind. It is natural for the mind to wander but bringing your focus back to the breathe allows you to relax your body and your mind enough to help set you up for a calmer sense of self.

Personally, I love to read, have some quiet time once my daughter is in bed and maybe pull out my journal and write down my goals for myself. I also have a few affirmations I read quietly to myself and I say 3 gratitudes to myself from my day.

Gratitude’s can be as big or as small as they are. There is no gratitude measurement. They are all equal.

All of this puts me into a restful state, my mind is relaxed and I feel happy about my day and myself. I don’t revisit negative thoughts, I don’t rehash horrible conversations and I don’t beat myself up for once again “failing”.

It is now in the past and the past is where it stays. Each moment is a brand new chance to start again and be better, feel better and act better.

Giving yourself this time at the end of the day to be grateful, to learn and to start again; sets you up for an amazing day ahead.

Waking up

Whether you need to set an alarm or you have a fur alarm or kid alarm use the morning to set yourself up for an amazing day.

If you have done the work the night before to prepare then hopefully (fingers crossed) you have woken up feeling good. You don’t feel rushed or sluggish and the morning is beginning with a big, fat smile.

If you are feeling a bit grumpy, don’t be so hard on yourself. It might take a little time to get into this routine. Maybe the baby woke you up and your sleep was broken or your partner snored through the night and you had to keep yourself from rolling them off the bed in anger. Whatever it may be well done for only being a bit grumpy.

If you are fun blown cranky and want to punch a wall then you might need a bit more work than this to calm you down. Just always hold onto this one thought “I am in control of me, and only me, and I choose how I feel and behave”.

So, now you are awake.

Refrain from checking your phone for at least 30 minutes (the world will not end) and keep the TV and radio off. Keep your mind noise free, allowing for peace and calm to enter first.

If you have kids and your morning routine is usually a nightmarish rush then this is for you. I understand how challenging it can be to find time to go to the toilet in peace let alone find the time for a peaceful morning ritual.

My suggestion is do it with them.

Teach them how to find peace in the morning instead of feeling rushed all the time. This feeling will carry with them right into adulthood until they decided they don’t need to feel this way any more. Maybe this was how your household was so you have carried it with you.

It is time to break the cycle.

Take 5 minutes or even only 1 or 2 of that is all you can manage for today. Sit down on the couch or the floor. Have your kids next to you or on your lap and do the breathing technique. Do it out loud for your kids so they understand what you are doing. Count out the breathes and encourage them to do it with you.

After your minute or 5 minutes say this affirmation/mantra, “I feel peace. I am peace. I feel calm. I am calm”.

Repeat it out loud (again, encourage your kids to say it too. If they can talk) 5 times.

Take 3 big deep breaths, get up and begin your morning routine as normal, except this time you will feel less rushed.

Notice how different you feel. Hold onto this feeling for the rest of the day. Repeat the affirmation/mantra as many times as you need throughout the day to remind yourself you are calm and peaceful.

Keep a journal handy and write down any thoughts which tend to repeat themselves to you. I’m not talking about those horrible, negative thoughts of self loathing; I mean the ones which come from your soul. The dreams or goals which keep popping into your head. Write them down. Your soul knows what it needs, what it wants and we have a terrible habit of ignoring our souls desire.

Listen. Take notice. Your inner voice is talking to you for a reason.

For those of you who do not have children and can spend a bit more time in the morning to find your inner peace and calm, here is what I suggest.

Before hopping out of bed, sit up straight and use the breathing technique again.

For as long as you can. Up to 10 minutes.

Repeat the same affirmation/mantra to yourself out loud or in your head, “I feel peace. I am peace. I feel calm. I am calm”.

Grab your journal and write for 5 – 10 minutes. Whatever comes through. As above, your inner voice is always trying to connect with you so no more ignoring it. Believe it or not when you begin to listen to your inner voice more clearly and consistently your day is going to feel so much better.

Movement for the mind and the body

Moving your body is essential.

It helps to energise you, unblock your flow and release all of the amazing feel good hormones.

Before heading to the kitchen I would like you to move your body.

Maybe you could go outside for a walk, do a workout in your living room, head to the gym or even just stretch out your body to help everything flow nicely.

Some kind of movement routine in the morning will most definitely set you up for an amazing day.

Movement has been proven to have so many positive affects on the body such as improving mood, maintaining a healthy weight, having a sharper mind and a stronger body.

So many reasons to put on your walking shoes and move.
If you only have 10 minutes, that is more than enough to get the good energy flowing.

Make time during your day for another few 10 minute movement sessions because they all add up resulting in a better feeling body and mind.

And, of course, it is all about setting yourself up for an amazing day whatever the day throws at you.

The are no quick fix remedies or crazy pills you can take. It all begins in the mind. That one thought, that one decision, that one choice to feel better.

Take action and begin to have one amazing day after the other. It’s not a fluke. It is your thought process which creates the day you want.

Moving your body can help you to unlock and release your true thoughts.

Nourishment for the mind and the body

How would you describe your diet? Your eating habits? Your mindset when it comes to what you put into your mouth and how much?

5 years ago my diet was shocking. I would eat whatever I wanted (takeaway, lollies, chocolate, ice cream; you name it. Except vegetables. Not many vegetables) and I would eat them if I was bored, emotional, hating myself, kind of happy, no feelings at all, numb, depressed, angry; but not hungry. I never knew when I was actually hungry. And the amount I ate, probably enough for 2 grown men. It left me feeling disgusted in myself and sent me to the fridge for more crappy food.

Maybe your diet isn’t like this exactly. Maybe your diet is not enough food. Maybe your diet is emotionally ok but you still prefer to eat junk over nourishment. Whatever your diet is, if it doesn’t involve a rainbow of nutritious food then it would benefit to add some to your meals.

Food is more than weight loss. Food is nourishment for the trillions of cells which make up your mind and your body, it is food for the amazing little bugs living in your gut helping to keep your digestive system healthy, it is boosting your immune system so you don’t pick up every illness and disease floating around, it is vitamins and minerals which are utilised by every system in your body to keep it functioning properly, it is brain food for a super charged mind and it is energy to invigorate your whole being.

Food is life!

There are umpteen diets, meals, snacks, food lifestyles to choose from that it can get very confusing (see my article here diet vs diet and which one is best for you), but which ever one you decide to choose ensure it is packed full of nourishing foods.

If you are fasting or doing intermittent fasting, I highly recommend you make the first meal of your day the best meal of your day (this is totally true in general).

If you have done a major workout then yes, you DEFINITELY need to eat afterwards to refuel your body. Fasting may not be appropriate for you. Please always listen to your body.

So, for the sake of setting yourself up for an amazing day with food, here is what I propose.

Skip the cereal (no matter how amazing the commercial tells you it is) as this will not sustain you throughout the morning.

Choose to eat good quality protein such as eggs, legumes, nuts, seeds, dairy, non dairy milks etc as these will provide you with satiety; meaning you will be satisfied for a longer period of time.

Complex carbs such as whole-grains, fruit, vegetables and ancient grains. Plus a little bit of fat (fat will not make you fat unless you eat too much, and the wrong kind) to also help you feel satisfied.

Vitamins and minerals are other important sources in all of these foods providing essential nutrients for helping your mind and body to feel energised, happy and strong.

Lastly, make the final meal of the day as nourishing as possible but not your biggest meal of the day.

In Western society we seem to make our last meal the biggest. It should be the smallest.

Yes, you can still eat pasta for dinner but make the serving smaller than what you would usually serve yourself. Over time you will adjust to the smaller meal and feel more satisfied and less likely to run to the kitchen because you are STARVING.

Your body needs time during the night to rest and repair, not digest food.

Stop eating at least 2 hours before you go to bed to give your body time to settle and digest before it needs to go to sleep. If you are feeling stuffed while trying to sleep then this can be quite disruptive to how much rest you will eventually get.

Put a rainbow on your plate at every meal and feel the difference to how your mind and your body are behaving. I bet they feel amazing in no time.

When you put all of these into practice on a daily basis your day will feel so much calmer and peaceful and you will feel like you can take on anything, achieve anything and become anything.

The added bonus is that when you feel calm and peace on the inside your outside world also becomes more calm and peaceful.

You have set yourself up for an amazing day. An amazing week. An amazing month. An amazing year.

An amazing life.

A holistic program guiding you to a place of forgiveness, nourishment and movement for your mind, body and soul.
How many diets and programs have you tried over the years?
How many of them have given you the results you wanted?
How fed up and frustrated are you with your weight right now?
Do you believe you are a failure because no diet has worked?
Do you believe you lack the willpower to stop eating so much?
Do you believe you have no motivation to stick to a diet?

How to turn toxic thoughts into kind & loving thoughts

How many of your thoughts during the day would you say are toxic?

It would be hard to count them all but would it be more than 50%? 70%? Less than 20%? Not a clue?

Have you ever actually stopped to consider your thoughts and what they actually are?

I am going to take a guess and say probably not. For most of us, taking a long hard look at what words and language we use inside our heads isn’t high on the to-do list. Much of what we think has been with us for years, even decades. The same story going round and round. The same single thoughts swirling through your mind like a never ending snow storm.

What was your last thought? Really think about it. What did you tell yourself 5 minutes ago?

Did you say to yourself. “I’m hopeless”? Did you say “I’m worthless”? Maybe you got angry with yourself because you couldn’t do something, it didn’t turn out perfectly so your topic thoughts began to swirl? Or you kept quiet when you should have stood up for yourself and now you are beating yourself up.

We have a worldwide toxic thoughts crisis causing us to hate who we are and there are way too many people waiting to pounce and help us to believe we are ugly, fat, worthless, not enough, stupid, gullible, mindless, meaningless, irrelevant and a complete loser. All to sell us a useless cream, a meal in a shake, a new dress and an unobtainable lifestyle leaving us feeling even more awful about ourselves because we don’t meet the expectations.

It is bloody exhausting.

We are wasting too much hating ourselves and wallowing in our own toxic waste land inside our minds.

This world is beautiful if only we could clean out the waste and look through fresh eyes.

If I think back to when my thoughts turned toxic I would guess I was about 9 or 10. My parents split up when I was 9 and from then I began to turn inwards and felt I only had myself to rely on. I basically raised myself. Once I started high school everything turned even more toxic until I was swimming in toxic waste every day.

I began to put on weight and I ended up becoming very overweight. Dare I even say obese. I hated who I was and there was no one to talk to about how I felt. This lead to more toxic waste being dumped inside my mind. I became depressed and I stayed in this toxic state for about 30 years.

30 years...

I want to cry when I read that. 30 years of my life hating who I was. Not allowing myself to enjoy the amazing life I had. Yes, a lot of it sucked but life is what you make it. If there is one major life lesson I have learnt over the last few years it is that we all get to decide how to live our life. And it begins in the mind.

Toxic thoughts = toxic life
Happy thoughts = happy life

Which one sounds great to you?

Which life are you living right now? If it is the toxic life then I can say, hand on my heart, that you have it inside of you to live that happy life I hope you are dreaming about.

Stop dreaming. Start living.

The only way to live the life you want is to start living it. Don’t wait until tomorrow or until you lose weight or you get that job or you find a partner or your hair is different or your clothes are different or your teeth are whiter. DO IT NOW!

I can hear your excuses already. I know. I have had them.

But, I don’t have enough money. But, I don’t look like her. But, I don’t think I am smart enough. But, I don’t know how. But, But , But….

This is where clearing out the toxic thoughts is really important.

This is my toxic thought clearing process:

We all have choices in this world and those little choices we make every day impact our life. Even if you feel you aren’t ready for the big leap, I strongly urge you to put on your shoes and jump. Or at least take a step forward. One foot in front of the other and before you know it you are in a new place. Do you want to be stuck where you are forever or do you want to take that first step outside into the unknown and have Faith you are now moving in a new and wonderful direction? The choice is yours

Think about the life you want to live, the person you desire to be and write it all down. Do not worry about anyone else’s perception of you, what you believe others think you should be. This is about YOU. Who YOU want to be. Allow your true self, your soul, to do the writing.

When you have finished writing. Read what you wrote. Do not judge yourself for what you have written. If you allowed your inner voice, your soul to shine through then this is the person waiting to blossom.

One amazing weeding trick is to reverse your toxic thought. When you think something toxic stop yourself and say “thank you for your input but I don’t think like that any more”. Weed those toxic thoughts out and make room for your new seeds of love.

Now it is time to get ready to plant the positivity seeds. You have reversed your thoughts, now you need to replace them with something more forgiving, more loving and more kind. Affirmations are wonderful power moves to keep the loving thoughts flowing. Remind yourself why you have chosen to think such kind thoughts and believe you are a gentle soul who is on this earth to love who you are and love others as they are. We are all put here for a purpose. Some have lost their way. Help them to find it again by being loving and kind. We all deserve to be treated well.

For the rest of your life. There are going to be days when shit happens and someone pisses you off and all you want to do is scream. Allow yourself to go with it. To feel what you feel but ALWAYS be kind to yourself and to others. Don’t let those toxic thoughts creep back in because once they do they will take over and your mind will be swimming in toxicity once again.

You’ve got this. You deserve this love, happiness and peace inside your mind.

Do you believe you can do it? I truly hope there is at least a teeny, tiny, itsy, bitsy part of you which bevies you can.

I will give you 1 amazing reason why clearing out your toxic thoughts is going to benefit you.

  1. Your life will change dramatically. And I am NOT being dramatic. Putting into words how amazing life can be once you welcome kind and loving thoughts into your mind is not easy. but, I do have one word to sum it up…. FREE. I feel free of my past and I feel free of the torture which used to plague my mind every second of every day. There is no greater feeling. This freedom empowers me to keep going. To never give up and to make a better life for myself and my family. Especially my daughter. It terrifies me to think about her feeling so horribly about herself. It saddens me deeply to know there are so many women out there who feel the same as I did. Who might want to end it all, who cannot get off the couch because they hate themselves so much, who cover themselves up because they believed some asshole’s comment about them being ugly, who walk through this life not living their soul’s purpose as a result of toxic thoughts. We cannot do this to ourselves any more. It is your time to blossom.

The kinder we are to ourselves the less chance others have to make a toxic impact on our mind and our soul.

And, If we can be kind to one person everyday do you know what difference that can make?

Instead of helping to fill up someone’s mind with even more toxic thoughts what if you helped them to clear out the mess? What if you told someone how beautiful they looked? What if you made them feel like they were worthy? What if you offered help instead of turning your back on them? What if you listened to their story and stood in unity instead of judgement?

What if we truly and utterly believed that we can make a difference in ourselves, in others and in this beautiful world we live in?

Am I dreaming? A little. But, what a wonderful dream. Dreams turn into reality all the time. And, dreams are so much more freeing than the toxic thoughts we feed our mind.

Grow. Evolve. Blossom

Join the Free 4 Week Mind & Body Evolution Program.

Mindset is a power tool. Find out how to use it even more in this free 4 week program. You will also learn about gratitude, nutrition and fitness.


How to cure a food hangover

What is a food hangover?

A food hangover is when you have eaten too much food and now you feel sick and gross. Whether you have gone on an emotional bender, indulged in one too many pieces of cake at a birthday party or eaten a whole family block of chocolate while binge watching Netflix; you will no doubt get a food hangover the next day and more than likely feel guilty for indulging in so much food. Yuck!

For those of us who have food issues (past or present) we know all about having one too many. For alcoholics its alcohol, for drug addicts its drugs, for food addicts it is food. And LOTS of it. We have lost that signal which tells us we have had enough and it has been replaced by a monster in our head who loves to tell us we are not enough, go on eat all that chocolate it tastes so good, no one loves you anyway so you may as well eat the whole tub of ice cream.

This monster causes havoc inside our minds, screaming horrible judgements at us and getting wild and wired and excited with every negative thought he helps to bring on.

It is exhausting, isn’t it? Are you tired of waking up with a food hangover? I know I was; and to be 100% completely honest, today I have a food hangover. And I feel gross. My body is tight and it is telling me to never do that again. PLEASE!

For the past 15 years or so I have not been able to eat dairy due to allergies, and the last few years I have developed a few more such as gluten and wheat. So, for the past 4 years I have not had these foods in my diet.

Recently I have been seeing a wonderful kinesiologist who has helped me to eat these foods again. Now, I didn’t decide to do this because I wanted to eat and eat and eat all of these foods. I did it so I did not have to worry about food allergies any more and be constantly concerned about the food I was eating.

I am so happy with where my diet is and the healthier foods I have introduced into my diet over the last few years. But, now that I can eat these foods my diet has changed a little bit. Although, I am not over indulging like I would have done years ago I am definitely eating foods which I don’t normally eat. If I had done this technique while I was still in the throes of my food addiction who knows where I would be right now. So I am grateful I did not discover this technique (PAT- positive association technique. Please find your local kinesiologist to see what they can do for you) back then.

How do you feel when you have a food hangover?

Trouble concentrating?

The list goes on.

I want to give you some practical, fun and thoughtful tips on how to manage your food hangover as well as prevent them.

Prevention is better than cure

When you go on a food bender what is your trigger? Are you feeling lonely? Are you feeling a bit lost in your life? Are you feeling like you are not enough? Are you feeling stuck? Are you feeling like you will never lose weight and be that person you long to be? Again, the list goes on. And for each of us there are going to be different triggers.

Recognising those triggers is the first step because then you can do something about them. But that is the trick. You HAVE to do something about them. You cannot ignore them forever otherwise they haunt you for the rest of your life.

My main trigger was that I wasn’t good enough. For anyone or anything. I wasn’t taught to love myself and respect myself or be proud off who I am. Also the story which ran through my head everyday was that I didn’t deserve to be happy, to have the life I wanted or to feel worthy.

When a particular story is on repeat all day, everyday then you will believe it. Whatever that story may be. Our brains believe whatever we think. Negative or positive. So why not tell it some good stuff?

I am awesome. I am capable. I can and I will. I deserve to be happy. I am happy.

Rewrite your story and give yourself the ending you really want.

Power move: grab a journal and a pen.

For as much time as you need I want you to rewrite your story. Write down the person you know is deep inside you. Allow her to come out for a little while to play. Ask her what she wants from life. Ask her how she wants to feel? Ask her what she needs to feel truly grateful and happy?

I would also like for you to write down your triggers. When you get that urge to over eat, grab your journal and write in it. Get it all out. Every last bit of emotion that you can muster. Don’t worry about how you might sound or what you are saying. Get it out. It will be a liberating experience.
You can also pick up the phone and talk to someone. Is there someone close to you you can share your trigger with? What about finding a motivation buddy you can call or text to let them know you are about to go on a bender and you need support?

Meditating on your emotions can also be a great release. Sit comfortably on a chair or on the floor with your back straight and breathe. Slowly in through the nose and slowly out through the mouth. Meditation is about focusing the mind and connecting to your inner self. When you meditate you feel closer to the real you which allows guidance to come through. This guidance provides answers you have been looking for. They have been within you all along.

Another way to prevent a food bender is to distract yourself with something enjoyable. Join a local group. Go for a walk. Head to the gym. Meet a friend and go to the movies or catch up while you buy some gorgeous new clothes. Volunteer. Start that project/hobby/book/idea you have been ignoring for too long. Start a vlog or blog and talk to others about what is going for you. Take your dog to the park or the beach. Anything to refocus your mind onto something you enjoy doing. Tell yourself you are allowed to do it but you are not allowed to make yourself feel horrible any more with a food hangover.

Nourish. Nourish. Nourish.

One of the best ways to feel better when you have a food hangover is to nourish your body with lots of yummy vegetables (YEP! I hear you groaning about it), fruit, protein, complex carbs and good fat.

When you are in the struggle of a food hangover your body is crying out for some REAL food. You may not hear those cries but they are there. One other shitty part of having a food addiction is losing the ability to listen to your body. You believe your body is hungry all the time but it really isn’t. It is all in the mind. You want to eat so you tell yourself you are hungry.

THE worst thing you can do for yourself during a food hangover is to keep eating the same foods which put you into the hangover in the first place. We have all heard of hair of the dog when it comes to an alcohol hangover but that really isn’t the smartest thing to do either. And definitely not with a food hangover.

I will talk about guilt in the next section but during your hangover I can bet you feel guilty and you are beating yourself up about how much food you ate and the type of foods which you ate during your bender. This leads to the “I don’t give a fuck” mentality resulting in a week long/month long/year long bender.

So, what can you do to nourish your body and help you to feel better?

Here is your power move:

This could be a tough one but it is an important step. Throw out any junk or processed foods you have in the house and cover them with dish soap (thanks Miranda from Sex and the City). This will prevent you from diving back in to the rubbish and eating them when you get triggered.

Replace all of those bender foods with nourishing foods. Here is a list for you to take to the supermarket.

I want you to make yourself a yummy soup, salad or smoothie to begin with and chuck in as much veg as possible. HERE are a few meal ideas and a copy of my book Groovy Smoovys to get you started. There is also a copy of my book 7 days of chocolate which gives you lots of healthy chocolate recipes.

By providing your body with such nourishing foods you will give yourself the chance to feel better; in body and in mind, because nourishing foods can do wonders.

Guilt and the power of positive thinking

How guilty do you feel after you have gone on a bender? Or you ate that extra piece of cake? Or you ate something that wasn’t on your “good food” list?

For me the guilt would hang around for days or weeks, though there was always an underlying feeling of guilt which never went away.

Guilt does not work. No matter what you may have been taught by the nuns. It only makes everything feel worse causing you to continue on your bender.

What does work is the power of positive thinking.

Positive thinking is reversing and replacing those negative thoughts running rampant throughout your mind with words of encouragement. Words of support. Words of truth. Words of confidence. Words of inspiration and words of love.

These are going to help dissolve your food hangover and welcome in feelings of lightness and love. Receive these feelings with open arms no matter how uncomfortable you may be; and remember those negative feelings were never really that comfortable anyway. You are just used to them. Allow yourself to get out of your comfort zone as this is when you will truly begin to grow, evolve and blossom.

Power move.

Journal down your guilt feelings. What are they? Where are they coming from? Has someone in your past said something to you which causes you to feel guilty about what you eat?

For every negative thought you have write it down. How can you reverse it and replace it with a more positive thought?

Negative thought: I feel so disgusted right now for all that crap food I ate.

Reverse it: Nope. I am not going to think like that.

Replace it: I recognise I ate too much. I was feeling <insert emotion/feeling here>. I am a beautiful person who deserves to feel energised and good about myself. I love myself so my next meal with be a nourishing meal.

See how reversing and replacing the negative thought can have a positive impact?

If you do this often enough there will come a time when the positive thoughts far outweigh the negative ones.

I never believed that there would be a day in my life where I didn’t hate myself. I was convinced I was going to be that way forever. That I would never actually like myself let alone love myself. I still have dark moments but I am better equipped to deal with them. Life is not perfect. There is always going to be dark moments but you get to decide when you see the light again. Will it take you two weeks or will it take you two minutes?

One last piece of advice I want to share with you is to take it one meal at a time. One minute at a time. Don’t think too far ahead. Focus on the one meal you are about to eat and be mindful of the food you are choosing to put into your body. I can guarantee you that once you have been nourishing yourself with nutritious foods for a couple of weeks your body will react positively to these foods making your body resistant to those other crappy foods you used to eat.

Keep telling yourself you eat healthy now and that you choose foods which nourish your body. This is a great trick I have been using on myself for a while now. And, after my food hangover today I will be telling myself this a little bit more over the next few days.

Here is a little wrap up to prevent and manage your food hangover:

Focus on your triggers and WHY you want to eat
Find something fun to replace your bender
Nourish your body with nutritious foods
Say goodbye to guilt and kick it to the curb
Reverse and replace those negative thoughts with positive ones
And lastly,
Don’t think too far ahead, not yet anyway. Take it one meal at a time.

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Here’s how you can begin your own Mind & Body Evolution

Here is the course breakdown and what you will learn over the 12 weeks:

Weeks 1 & 2:   Mindset
Week 3:   Forgiveness
Week 4:   Gratitude & Affirmations
Week 5, 6 & 7:   Nutrition
Week 8 & 9:   Fitness
Week 10 & 11:   Lifestyle
Week 12:   Celebrate
The next round begins October 14th.

Learn more here

Weight loss can be lonely sometimes. And, it can definitely be challenging.

Please come along to the weekly Blossom Meeting for guidance, support, and lots of motivation to keep growing and evolving into the amazing person you desire to be.

Find out more here

Your initial 60 minute consultation will consist of a health interview. During this consult I will review your health and medical history and discuss the goals you would like to achieve.

I will then use this information to research your case and begin to develop a health and wellness plan aimed at achieving your goal.

Book your consultation here


Choc Chip Pizza Cookies


How to stop thinking about food all day long

For as long as I can remember my life revolved around food. And not in the fun, enjoyable way.

I was OBSESSED. I would think about the next meal before I had even finished the meal I was eating.

It was breakfast as soon as I woke up, snack a few hours later, 11 am lunch because I was STARVING, early afternoon snack, late afternoon snack, dinner time (still starving) then dessert. All the while wondering what I was going to eat next.

If a food thought popped into my head about something yummy to eat I couldn’t get rid of it until I ate it. Whether I wanted to or not. Whether I was actually hungry or not. But, then again, I never truly felt hungry. I only thought I did. I told myself I was because I hadn’t eaten for 3 hours so my body must be feeling deprived. I had better go and get some more food to shove in my face.

This food obsessed cycle went for about 3 decades. Give or take a few years. I am now 43 and the cycle has ended. FINALLY. I finally feel free.

While I was in this cycle there were a few things happening. 1. I hated myself. 2. I felt disgusting. 3. I had literally no self worth. 4. I didn’t believe in who I was. 5. I had no purpose to encourage me to feel better, to do better.

That all changed when I brought our daughter into the world. Throughout my whole pregnancy we had no idea if we were having a boy or a girl. Early on in my relationship with my husband we were at a friends wedding in Fremantle. We travelled from Sydney so we were there for about 5 days.

One afternoon, a day or two before the wedding, we were all at a pub (friends and family attending the wedding) when this feeling came over me that we were going to have a little girl together.

I held onto that feeling and knew it was true. So when our daughter was born I made a promise to myself and to her that I would do everything I can to protect her, to guide her, to give her the love she needs and to be the mother I never had.

This was my purpose.

My purpose has grown and evolved into helping other women end their weight loss battles and to fight the weight loss monster which lives inside some of us. To help end this crazy cycle of hatred, eating, disgust, more eating, self loathing and even more eating.

We deserve better than this. YOU deserve better than this. However you got to where you are right now, it doesn’t matter any more. What matters is freeing yourself from this cycle and opening yourself up to a world of love, admiration, gratitude, strength, positivity and happiness.

I want to share with you some power moves which will end the overeating cycle. For good!


Love yourself. Even if it is only a teeny, tiny, teensy little bit to begin with. That is all you need to get started. You can allow the love to grow as you begin to grow.

Tell yourself this love statement every morning when you wake up.
“I love who I am. I am a beautiful person. I deserve to feel love, to give love and receive love.”

Notice how you feel after only a few days of saying this.

Every thought you tell yourself you believe whether it is negative or positive. Your brain cannot tell the difference. Your brain doesn’t choose negative or positive. Your brain will believe anything you tell it so why not tell it you are beautiful. You are strong. You’re capable. You are loved. You are worthy.

Wayne Dwyer says “As you think so you shall be” and “You see it when you believe it.”

How many times have we said “I’ll believe it when I see it.”? Why not change that around and allow yourself to see it first, then you will believe in it. Visualisations are powerful things. Visualise yourself as you want to be. Picture in your minds eye that amazing, confident, inspiring woman. You see that often enough and then you BECOME it. Your mind will not know the difference. It doesn’t know you are not this person. Only you do. Trick your mind into believing and the rest will follow.

Repeat multiple times a day “I love myself. I Love who I am. I am an amazing person. I deserve to feel happy”.

Watch as you grow, evolve and blossom. Yay!


Who do you admire? For me I admire strong women who use their talents and intellect to inspire other women to do the same. This is an exciting time for women. We are standing up and owning ourselves more than ever. It will still take time but we cannot let ourselves believe the crap any more. We ARE beautiful. We ARE strong. We ARE amazing.

Admire this in yourself. Admire this in others. Surround yourself with a tribe of strong, amazing women who are there to lift you up and admire you back.

The verb admire means “to look at with wonder and pleasure”. We don’t do this with ourselves often enough. When was the last time you looked at yourself with pleasure? When was the last time you celebrated who you are?

If you have a great day at work and your presentation went amazingly; do you celebrate? Or do you brush it off and dismiss how awesome you were? I bet its more than likely the latter. As women we tend to remove ourselves from any of the good we did because we are afraid we will look big headed, stuck up, showy. We have been taught to underplay our accomplishments. Don’t shine too bright in case you make someone else feel bad.

Bullshit. We have every right to shine and believe in our accomplishments.

Admire yourself. Admire every struggle, every win, every flaw, every blessing, every advantage, every pitfall; EVERYTHING!


What do you have in your life right now that you are grateful for? Do you think about it often? Or even every now and again?

If you had to write down 3 things, off the top of your head, for which you are grateful what would you write?

Go and grab a piece of paper and a pen and write them down. I’ll wait.

What did you write? Was it hard to think of something?

When I first starting doing this exercise I found it a little challenging. I hadn’t ever stopped to consider what I was grateful for. I had never actually showed gratitude for any of the wonderful things I have in my life. I wanted and I expected but I was never grateful.

Gratitude is a powerful move towards loving who you are and loving the life you have. It can move mountains of pain, hurt, hatred and disgust; and open your eyes to the true beauty that is your life.

Continue to write down 3 things you are grateful for every day and notice how this shifts your mindset. You will begin to feel differently almost straight away.


“You never know how strong you are until being strong is the only choice you have.” Unknown

When our son was born sleeping it was beyond devastating. Even though I knew absolutely we would have a daughter, the death of our son was no less heartbreaking. I believed, at the time, I would never be a mother and I couldn’t understand why he was taken from us.

Getting through the day was confronting. It was painful. It was tough.

We all have times in our lives when we want to curl up into a ball and stay there forever. We want to be invisible and for the world to leave us the fuck alone. But it doesn’t. The earth keeps spinning and life keeps going.

Eventually we have to dig deep and find the strength to keep going. To find a way to live again. Even in the darkest of times there is always a strength inside of us which pulls us back into the light.

Find your inner strength. Use it to put down that biscuit and remind yourself that you are strong. You are beautiful and you are bloody worth looking after. Food is not your comfort anymore. YOU are.


I reckon I was one of the worlds worse for negativity. My immediate thought to anything was negative. My whole view of the world, and especially myself, was negative.

Thankfully all of that has changed and I feel so free. Ahhh…it is the best feeling. I’m not perfect though. I still have negative thoughts but the difference is I now recognise those thoughts and I challenge them. I ask if they are real or if I am making them up. Am I seeing the situation negatively and, if so, how can I change it to be more positive?

I must admit it feels a little uncomfortable sometimes seeing the positive and feeling the way I do now; which is happy! I was in a state of negativity for so long it was completely ingrained in me. I knew no other way. The uncomfortable feelings are slowly receding and eventually they will completely disappear.

To change those negative thoughts into positive ones do this: Reverse it and replace it.

Reverse the negative thought right out of your head and replace it with a positive one.

Reverse “I am hopeless” and replace it with “I am capable”
Reverse “Why does this keep happening to me” and replace it with “Thank you for the lesson. I am ready to learn”.

In time the negative thoughts will lessen. They probably won’t completely disappear forever but what will happen is you get quicker at reversing and replacing; and you will no longer believe the negative thoughts. You will only believe in the positive.


Happiness is a tough one, isn’t it? We all want to be happy. We strive for it on a daily basis, yet where is it?

Most of us look for happiness on the outside. Happiness will arrive when I get a boyfriend. Happiness will arrive when I lose 30 kilos/pounds. Happiness will arrive when I get my dream job. Happiness will arrive when I earn X amount of dollars.

Notice how these are all external? Where is the happiness from the inside?

Happiness will arrive when I love myself more. Happiness will arrive when I feel grateful for my life. Happiness will arrive when I look at the world with positive eyes. Happiness will arrive when I welcome it into my life.

Happiness is ME!

Now, you are probably asking “How does this have anything to do with me not eating til my stomach is about to burst?”

I can tell you it has EVERYTHING to do with how much you are overeating. You are overeating because you do not love yourself, you do not admire yourself, you do not feel grateful for who you are, you do not know how strong you are, you do not see yourself with positive eyes and you do not look within yourself to be happy because of all of the above.

I have done the work and I can tell you I do not over eat anymore. I do not eat my emotions and I do not think about food every minute I am awake. I still love food (kind of goes with the territory as a nutritionist) but the food I love is nourishing. It is supplying my body with the nutrients it needs to grow, evolve and blossom. I feel amazing for the first time in over 30 years. I love myself and I admire the person I have become.

Food does not control me anymore. I control it. I listen to my body when it is hungry (my tummy is genuinely rumbling right now for some lunch) and I listen to my body when it tells me it has had enough food.

I don’t feel the need to stuff my face with chocolate, biscuits, ice cream and all the other unhealthy foods I would eat when I was feeling lonely, sad and depressed.

My life is full of things to be grateful for. I appreciate them everyday.


That is a sentence I never thought I would say. Happiness was for other people. Not me. I didn’t deserve it.

Guess what? I do, and so do you.

Look for it inside yourself. It is in there. It may take a little while to find it but keep looking. With eyes, heart and mind wide open, keep looking.

You will find it.

Losing weight, loving yourself and your body as well as loving food in a healthy way is not easy. If it were then all of us would be floating around in a beautiful cloud of happiness, skinniness and complete bliss.

What it really takes is guidance and support from someone who has been there, done that and got the t-shirt (not an XXXL. Yay).

I’d really love to be that person for you, to show you how amazing you truly are and release the beauty inside you.

If you’d love to find out more then please book a connection call (completely free) so we can have a chat about how I can guide and support you.

3 awesome reasons to work with me

  • You will discover the happiness inside you which is waiting to burst through
  • You will learn to love the food you eat instead of it being about guilt, misery and disgust
  • You will forgive and release your frustration, sadness and loneliness to welcome peace, love and joy into your life


Discover which program is right for you

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