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Health & Harmony Nutrition + Wholefoods

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Australia
Bellingen, NSW
Health & Harmony Nutrition + Wholefoods

Passionate Clinical Nutritionist, delving into the root cause of Gut Health, Hormones, Immunity, Skin, ADHD, Autoimmunity, IBS/IBD, Functional Pathology.

Located in Bellingen & Sawtell + Zoom. Also offering seasinal Whole-foods menu, catering + raw slices

13/11/2025

Glutathione ✨

Deep within every cell, there’s a quiet protector working around the clock…..glutathione.

This powerful antioxidant is like the body’s internal cleansing team; neutralising free radicals, reducing oxidative stress, and helping our cells stay resilient.

🔥 It supports immune cell function, ensuring your defence system is strong and balanced.
🔥 It fuels liver detoxification, helping to process and clear unwanted compounds.
🔥It’s central to cellular repair, energy production, and even the regeneration of other antioxidants like vitamins C and E.

But here’s the catch, modern living, stress, toxins, poor sleep, and processed foods can all deplete this natural compound.

So how do we nurture it?

🌱 Through nutrient-rich wholefoods, vibrant plants, good rest, sunshine, and supporting the body’s natural rhythms.
✨ Because when we live in harmony with nature, we give our cells the environment they need to thrive.

The more we nurture glutathione, the more it nurtures us, from the inside out.
For more information on this powerful antioxidant and supplementation, please DM

10/11/2025

Optimising Your Circadian Rhythm 🌞🌙

Simple daily habits to support deeper sleep, balanced hormones & increased energy.

So many clients are eating well, moving their bodies, and supporting their gut, yet still feeling tired, wired at night, or struggling with sleep and metabolism.

A powerful missing piece? Light timing….
Our body clock depends on natural light cues, but modern living has flipped this rhythm on its head.

Here are some gentle, effective ways to realign your circadian rhythm:

🌅 Watch the sun rise and set whenever possible. These natural light cues anchor cortisol and melatonin patterns.
💡 Reduce artificial light between sunset and sunrise.
• Limit screens or use blue-light–blocking glasses in the evening
• Swap bright white bulbs for warm/red light
• Dim your home lighting after dark
• Be mindful of light entering the bedroom, aim for a truly dark sleep space, where possible if artificial.

🍨 Avoid high-carbohydrate meals and desserts at night. Evening sugars can lift cortisol and suppress melatonin.
🌿 Consider supportive minerals, herbal medicine, or melatonin (where appropriate) to help reset the sleep–wake cycle and deepen restorative sleep.

Small shifts in your light environment can have a profound impact on mood, energy, metabolism, and overall wellbeing.

For more information or education around this post, please reach out 💚

07/11/2025

Overnight Keto Bircher ✨

An easy breakfast option, which is a take off from traditional overnight oats.
Swapping out oats for nuts + seeds, and opting out of sweet apple juice and using some healthy fats from almond milk + coconut cream.

Enjoy!

Soak overnight:
1 Tbsp h**p seeds
1 Tbsp chia seeds
1 Tbsp flax seeds
1 Tbsp sunflower seeds
2 Tbsp coconut flakes
2 Tbsp crushed nuts of choice
1 Tbsp h**p protein powder (or protein powder of choice)
200ml almond milk (or milk of choice)
3 Tbsp coconut cream.
1 pinch cinnamon
1 pinch cardamom

Optional: you can change the flavour by adding cacao, maca, turmeric, greens power or matcha

1) Leave in fridge overnight
2) In morning top with berries, coconut yoghurt or extra nuts/seeds

💚🌱

04/11/2025

Nicotinamide Riboside (NR) ✨

Is a bio synthetic precursor to an essential molecule
NAD.
NAD is involved in ATP synthesis, overseeing recycling of K2 and Vitamin C, involved in genome
transcription, replication, calcium signalling, cellular stress adaptation and oxidation response.

The powerhouse of a vitamin is a big player in our cellular body. Supporting; energy production, the metabolism and maintenance of the biological nutrients, the physiological stress response, DNA repair and epidemic adaptation.

Symptoms of NAD Deficiency:
✨ Low energy
✨ Muscle weakness
✨ Inflammation
✨ Abdominal pain
✨Trouble thinking
✨ Premature aging
✨ Brain fog
✨ Fatigue and malaise
✨ Degenerative diseases

Clinical Presentations:
• Chronic fatigue
• Fibromyalgia
• Exercise intolerance
• Poor exercise tolerance
• Fertility support
• Healthy aging support
• Inflammatory conditions
• Cardiovascular support
• Metabolic dysfunction
• Neurological dysfunction

For more information or support on this product, please reach out Xx

01/11/2025

5 Minute Salad ✨

This time of the year is all about quick, colourful, abundant salads 🌈

Lentil, Spinach + Parsley Tabouli with Sour Cherries + Pickled Radish

This quick and simple salad is a plant-based protein packed meal on its own, or is great served with an extra serve of protein.

INGREDIENTS
• 400g can of lentils (drained and rinsed)
• 3 Cups of baby spinach
• 3 Cups of parsley, chopped
• 3 Tomatoes, chopped
• 1/2 Cup sour cherries
• 1/2 Cup pickled radish, onion or ginger

DRESSING
• 1 Tbsp honey (optional)
• 2-3 Tbsp olive oil
• 2-3 Tbsp reserved pickled liquid
• Squeeze of Lemon
• Salt + Pepper

METHOD
1) Add all salad ingredients into a large bowl
2) Whisk together all dressing ingredients. Taste and alter yo your desired taste
3) Toss to combine and top with extra pickles

Enjoy XX

31/10/2025

Dragon Fruit ✨

Not only is this fruit my daughter’s favourite, but I find it so captivating to look at, inside and out!

In the gut world, Dragon Fruit is a fabulous
It is bulk-forming and has a stimulating laxative effect, which increased f***l output and intestinal motility.
DFO (dragonfruit oligosaccharides are contained in this delicious fruit, which has a bulk-forming and prebiotic-like effect (these are the food for the good guys!)
It is a soluble, non digestible, fermentable, short-chain carbohydrate, that doesn’t get digested in the upper GIT...... Meaning around 50% reaches the colon, which then undergoes fermentation and is used by the microbiome.

This soluble fibre also has the validity to hold water which increases faecal mass in the intestine.
In turn, increased content in the colon and stimulates peristalsis (involuntary constriction and relaxation of the muscles of the intestine. This helps push the contents through!) and stimulates intestinal transit.

Who would have thought such a beautiful fruit, would be so valuable for our gut microbiota and ward off constipation!!

For more information, please reach out X

28/10/2025

🧬 New Testing Available: GI-MAP® with StoolOMX™

Your gut isn’t just a home for bacteria — it’s a living ecosystem.
The new GI-MAP® with StoolOMX™ combines advanced DNA and metabolomic technology to look not only at who’s living in your gut, but what they’re doing.

✨Bile Acids: Your Digestive & Metabolic Messengers
Bile acids do far more than digest fats, they influence inflammation, microbiome balance, liver and gallbladder function, and even hormone metabolism.
An imbalance in bile acids can contribute to symptoms such as bloating, diarrhoea, constipation, and sluggish digestion.

✨Short Chain Fatty Acids (SCFAs): Microbial Metabolites that heal.
Produced when your gut bacteria ferment fibre, SCFAs such as butyrate nourish the gut lining, regulate immunity, and calm inflammation.
Low levels can indicate poor microbial diversity or low fibre fermentation capacity, while elevated protein-fermenting acids can point to imbalance or inflammation.

✨ This new testing offers a functional overview of digestion, detoxification, inflammation, and microbiome resilience — all from one stool sample.

Grounded in science, guided by nature 🌿

If you’re experiencing ongoing gut symptoms, inflammation, or want to explore the deeper function of your microbiome, this is a powerful next step in uncovering the why behind your health story.

Available now at Health & Harmony Nutrition.
I feel extremely grateful to have been asked to be one of the small handful of practitioners trusted in using this new combination test as a valuable tool to optimise client outcomes.

🩺 Book your stool testing consultation via bio link or DM for details, sample report or further questions.

23/10/2025

Green goddess smoothie ✨

A green smoothie doesn’t have to be a hold your nose and chug it down kind of situation.
This smoothie is an enjoyable delight, that everyone in the family would enjoy 😉
A beautiful alkaline smoothie giving you a super charged way to start your day 💚🌱

Ingredients:

· ½ Frozen Banana

· 2 Handfuls Baby Spinach (or Mixed Greens)

· ½ green apple

· ¼ Cup Parsley Leaves

· ¼ Tsp. Matcha Green Tea

· 2 Cups Coconut Water

Method:

1) Blend all the ingredients together in a high-speed blender, and enjoy!

20/10/2025

Probiotics ✨

Not all probiotics are created equal. Just like we each have a unique fingerprint, our microbiome, whether gut, oral, or vaginal — has its own delicate balance of bacteria that thrives on the right support.

When we introduce beneficial strains, we’re helping to crowd out unwanted bugs, restore harmony, and strengthen our body’s internal ecosystem.

These living microbes work quietly behind the scenes; nurturing our immune system, calming inflammation, and creating the foundation for whole-body wellbeing.

But here’s the key: one size doesn’t fit all.
Different strains serve different functions, and what your body needs may differ from someone else’s. That’s why choosing the right probiotic strains are best taken under guidance, this helps create a tool for your own unique microbiome.

For personalised guidance in restoring balance and choosing what’s right for your body, reach out 🌿
Xx

15/10/2025

Matcha Chia Pudding ✨

A vibrant, protein rich chia blend that energises and calms in one spoonful.

Matcha delivers a gentle green lift, balanced by L-Theanine, an amino acid that supports focus, mental clarity and a sense of calm alertness. Combined with chia seeds rich in omega-3’s, fibre, and plant protein, this pudding fuels your body and steadies your mind.

Ingredients:

· H**p seeds, pepitas and any extras for toppings

· 6 tbsp chia seeds

· 2 tsp vanilla

· 4 tsp Matcha (or to your taste. I am a lover of matcha)

· 2 tbsp h**p protein (or protein of choice)

· 2 cups coconut yoghurt (or greek yoghurt) + extra to top puddings with

· 3/4 cup of Almond Milk (or milk of choice. Tiger or macadamia is great here also)

· 2 tbsp maple syrup or sweetener of choice (maple, agave, rice malt etc) optional

Method:

1) Add all ingredients into a small bowl and whisk together, until combined. Let sit for at least 4 hrs or overnight until seeds have expanded. You can change the consistency by adding more milk or yoghurt.

2) Taste and add more matcha or sweetener if needed

3) Top with yoghurt, nuts/seeds or your favourite granola mix

You will also find this in the recipe section on the website 💚🌱 Enjoy!

10/10/2025

Let’s Talk Mitochondria ~Powerhouses Behind Women’s Hormones ✨

When we think of hormone balance, we often jump straight to the ovaries, adrenals, or thyroid…
But before hormones can truly respond to treatment, we need to look deeper, right down to the mitochondria.

Mitochondria are the energy generators inside every cell, driving metabolism, cell repair, and even hormone synthesis (yes, they’re where steroidogenesis begins!).

In women’s health, this matters profoundly:
🌸 Oocytes (egg cells) contain more mitochondria than heart cells — they rely on this energy to mature and thrive.
🌿 Mitochondrial health is inherited through the maternal line, passing from grandmother → mother → child. And when mitochondrial function falters, hormones struggle to stay balanced — contributing to fertility issues, cycle irregularities, PCOS, and perimenopausal changes.

Supporting mitochondrial health can transform hormonal outcomes.
One key nutrient here is Ubiquinol (active CoQ10):
• Therapeutic dosing often starts at 12 mg per kg body weight (typically ≥600 mg daily for women).
• It supports fertility (oocyte & s***m quality), stabilises hormone pathways, and becomes even more crucial during HRT, as levels naturally decline.

☀️ Add in morning sunlight + gentle evening firelight to align your mitochondrial rhythms and reduce dysfunction — a simple but powerful daily ritual.

Are you looking for personalised cellular and bacterial support for your hormones, wellbeing and quality of life? Please reach out 💚

02/10/2025

Thyroid Nourishing Smoothie 💫

Packed with Brazil nuts, pepitas, dulse flakes and turmeric, this vibrant blend delivers a powerhouse dose of selenium, zinc, B vitamins and natural iodine to nourish and support healthy thyroid function.

A simple and delicious way to fuel your energy and metabolism from the inside out.

INGREDIENTS

1 cup Mango (frozen)

1 cup Coconut water milk (or milk of choice)

4 Brazil Nuts

1/2 cup coconut yoghurt or coconut kefir

1 Tbsp freshly squeezed lime

1 Tbsp chia seeds

2 tsp fresh Turmeric chopped (or dried)

2 Tbsp Pumpkin seeds

1 Tsp Dulse flakes

2 Tbsp H**p protein powder

Ice cubes (optional)

METHOD

1 Combine all ingredients in a high-speed blender and blend until smooth.

2 Enjoy!

Address

Bellingen, NSW

Opening Hours

Monday	9am - 5pm
Wednesday	9am - 5pm
Thursday	8am - 6:30pm
Friday	8am - 6:30pm

Website

https://healthandharmony.net.au/shop, https://healthandharmony.net.au/

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