Eat Plants for Health

28/10/2025

⭐COMMON BARRIERS TO GUT HEALTHY EATING #1 - PLANT FOODS ARE BORING!⭐

Why do we find it so difficult to make healthy changes to our eating habits?

Because in the beginning, making changes can be uncomfortable!

Our brain likes to conserve energy so when we start throwing it challenges like changing what we eat (which we need to do multiple times per day), it tries to keep the status quo to minimize energy output.

That's why I like to address common barriers and break changes down into small achievable steps over time.

A common barrier I come across, especially from guys, is that "plant foods are well.... BORING"!

Given the rich diversity of colourful edible plant foods we have available here in my region of Australia, this makes me smile but I get it.

If you are used to cooking and eating meat with a side of vegetables or salad most nights, which is exactly how I was raised and began raising my daughters, then vegetables and other plant foods are not the hero but the side-dish and we tend to stick to our favourites.

For me, shifting to a plant-based diet to improve my gut health in 2020 opened up a wonderful world of plant foods I never thought to try previously and got me excited about food again, being unable to eat much at all when unwell with Crohn's disease.

However, in the beginning, changing what I ate wasn't easy and it has taken time, experimentation and dedication to find and master recipes that myself and my family love.

I am still learning but I can honestly say that our meals are NEVER boring because there are so many different fruits, vegetables, legumes, nuts, seeds, herbs, spices, mushrooms, seaweeds and sprouts to choose from!

If you are stuck in the "plant foods are boring" mindset, please consider some of my suggestions and let me know how you go!

Hopefully it's more a case of plant foods are unfamiliar and I'm not sure what to do with them vs boring!

Follow me for more gut healthy eating and lifestyle tips 🍉🥑🥦

27/10/2025

Did you know that by shifting to a more plant-forward eating pattern now (think more fruits, vegetables, legumes, whole grains, nuts and seeds and less meat, dairy and processed food) we could prevent 15 million premature deaths every year, decrease global agricultural land use from 4 billion to 1 billion hectares, and provide healthy, equitable and sustainable food access for all?

So, what are you waiting for? 🌎🌱

27/10/2025

⭐PREVIOUS CLIENT UPDATE⭐

Prior to working together, my client Jan was spending hours on the toilet every day due to constipation. She was also suffering with regular gut discomfort which was impacting her energy levels, mental health and quality of life.

We identified that she was often skipping meals, wasn't eating enough fibre from minimally processed plant foods, or drinking sufficient water. This was contributing to chronic constipation, abdominal discomfort, low mood and fatigue.

By gradually adopting gut healthy diet and lifestyle changes, Jan has been able to ease constipation and eliminate (pardon the pun!) digestive distress.

She now feels energized and motivated, and free to enjoy her work and family life without the need for long, embarrassing toilet visits every day.

SIMPLE changes to eating and lifestyle habits can have a HUGE impact on gut health and quality of life.

If you are fed up with long-standing, unresolved digestive problems, I am here to help you regain your vitality and get your life back.

Interested in learning more about how I can support you?
Send me a DM or an email to sarah@eatplantsforhealth.com.au

23/10/2025

Fascinating stuff!

14/10/2025

⭐Recipe to help you eat 30 different plant foods per week⭐

🍎Move over 'Five a Day' (3 vegetables and 2 fruits), research suggests that eating 30 different plant foods per week should be our new healthy eating goal.

🍠Thanks to research conducted by the American and British Gut Projects, scientists found that participants who consumed 30 or more different plant foods per week (regardless of whether they were omnivores, pescatarian, vegetarian, or vegan) had the highest diversity of gut bacteria and more of the health promoting species compared to those who just ate 10.

🫘Higher microbial diversity is linked to a healthier and more resilient gut ecosystem which may help lower our risk of chronic disease and improve longevity.

🥜If our gut bugs are well fed with a variety of different plant foods, our health can flourish. Amazing!

☕30 might sound challenging but you will be surprised by how many plant foods you already eat. You can choose from all fruits, vegetables, legumes, whole grains, mushrooms, seaweed, herbs, spices, nuts and seeds. Even coffee counts!

So how can you work towards this goal with minimal effort? Try making Trail Mix!

Recipe
1/2 cup pumpkin seeds
3/4 cup mixed dry roasted nuts (mine contained walnuts, cashews, almonds, hazelnuts, pecans)
1/2 cup sultanas
1/2 cup dried apricots
1/4 cup dark chocolate chips
1/2 cup dried cranberries

Add all ingredients to a medium sized glass jar and shake to combine. Serve and enjoy!

Tip: keep a small container in your car, desk or handbag so you always have a healthy snack available if needed.

One serve (1/4 - 1/3 cup) contains 10 different plant foods!

Feel free to swap any ingredients for your favourites. Let me know if you try it!

10/10/2025

⭐Gut Healing Breakfast Ideas⭐

I am often asked how I used food to heal my gut following a diagnosis of Crohn's disease and IBS in 2017.

The first thing I did was change my breakfast.

Prior to shifting to a fully plant-based way of eating, breakfast consisted of bone broth and poached eggs, buckwheat toast with coconut oil, banana and honey, or a smoothie made with Fortisip (prescribed nutritional drink) and frozen banana. Ugghh!

Once I understood that bringing in more fibre from whole plant foods was the key to overcoming my gut issues, I began introducing lots of juicy fruits and large fruit smoothies for breakfast.

Fruits contain mostly soluble fibre, except for the skins which contain insoluble fibre. Soluble fibre dissolves in water and forms a gel-like substance in our gut, helping to slow digestion and providing valuable food for our beneficial gut bacteria.

Fruit became my friend and was key to promoting the growth of my good gut bugs which in turn helped to dampen inflammation and improve my health.

If you are struggling with gut inflammation, try bringing in more fruit for breakfast.

Here are some breakfast ideas to get you started:

⭐Fruit smoothie - 3-4 bananas, 1 cup frozen mango, 1 cup frozen blueberries, 2-3 medjool dates (pitted), coconut water or plain water. Blend and serve, sipping slowly over 20-30 mins.

⭐Mixed fruit salad - chop 2-3 bananas, 1 apple, 1 mango, wedge of papaya, and 2-3 medjool dates (pitted). Add to your favourite bowl and serve. Note: peel skins from the apple, mango and papaya.

⭐Apple & Banana Porridge - chop 2 bananas, 2 apples (peeled), and 2-3 medjool dates (pitted). Add to a food processor and pulse until it reaches a "porridge"-like consistency. Use a spatula to scrape it into your favourite bowl and top with 1-1/2 punnet of fresh blueberries and a drizzle of maple syrup or honey.

Let me know if you try them and no, eating fruit won't give you diabetes!

If you need help navigating gut issues, I am here to help! You can send me a DM or email me at sarah@eatplantsforhealth.com.au

06/10/2025

⭐HEALTH BENEFITS YOU CAN EXPECT TO EXPERIENCE WHEN YOU HEAL YOUR GUT ⭐

I battled debilitating gut issues for 3 long years following a diagnosis of Crohn's disease and IBS in 2017.

😣Leading up to my diagnosis I was experiencing frequent gut infections, poor immunity, fatigue, constipation, irregular periods and weight loss.

😓Once diagnosed and despite being on medications, I also experienced severe abdominal pain, blood in my stool, bloating, nausea, gastritis, skin issues, hair loss, night sweats, insomnia and anxiety.

😪Life was not fun, and it was a struggle to get through each day.

😩Gut issues can not only affect our digestive system but also other aspects of health, our gut bugs having influence over our immune, metabolic, hormonal and brain health.

🍎Therefore, when you address gut issues at their root with healthy eating and lifestyle habits, you can expect to experience a broad range of health benefits including:

✅More regular comfortable bowel movements
✅Less bloating and digestive discomfort
✅Reduced sugar and carbohydrate cravings
✅More stable energy
✅Balanced mood
✅Better skin
✅Fewer colds, infections and sick days
✅Better sleep
✅Faster recovery from exercise
✅Improved weight management
✅Lower cholesterol, triglycerides and fasting glucose
✅Improvement in autoimmune conditions including Crohn's disease and ulcerative colitis, rheumatoid arthritis, multiple sclerosis, lupus etc.

So, what are you waiting for?

If you would like personalized support implementing healthy habits that support gut and overall health for the long-term, please get in touch. I am here to help!

You can send me a DM or email me at sarah@eatplantsforhealth.com.au

02/10/2025

01/10/2025

Updated website and branding for my business coming soon ☺️

01/10/2025

⭐New Website Coming⭐

To reflect the new direction I am taking with my health coaching business, I have been working behind the scenes to recreate my website and branding.

Given my lived experience (diagnosed with Crohn's disease and IBS in 2017) and interest in human nutrition, I will be focused on supporting others with digestive health issues including bothersome digestive symptoms, IBS, diverticular disease, IBD (Crohn's and ulcerative colitis), and other health issues relating to gut health.

Here is a sneak peak of the photoshoot I did recently with the lovely Carly from Black Cat Website Design If you are in need of a new website, I can highly recommend her ☺️

It was lots of fun!

Of course, our cat Charlie stole the show and was keen to be part of the action! 🤣

I am looking forward to sharing more with you soon 😍

25/09/2025

⭐Living well with Crohn's disease⭐

Last weekend I took part in the annual fun-run, the City to Bay. My 14-year-old daughter, and I chose to do the 12km run from the centre of Adelaide to Glenelg.

The weather wasn't great, but we made it across the finish line within 1 hour and 13 minutes (she was faster!)

I have never run 12km before (previously hating running) and surprised myself with how well I did, pushing through some discomfort at the 9km mark!

It made me think about how far I've come since being diagnosed with Crohn's disease in 2017 at the age of 41.

During the 3 years following diagnosis I could barely walk around the block without feeling fatigued. Just getting through the day felt like a struggle. Despite medication I experienced abdominal pain daily.

Five years on and lots of hard work later I have never felt healthier or fitter.

I am grateful every day for the privilege, resources and support that enabled me to make positive gradual changes to my diet and lifestyle which have put my disease in remission.

Seven different medications couldn't do that.

If you are struggling with inflammatory bowel disease (IBD), I see you and I have been there.

Please know that there are many factors within your control that can enable you to improve your health and live well with IBD.

I didn't just get lucky! I have put a lot of hard work into getting here and you can too, with the right support.

If you are interested in learning more about how I can support you, please send me a DM or email me at sarah@eatplantsforhealth.com.au