Nourish & Nurture Holistic Health

28/03/2026

Happy Saturday, mamas!

25/03/2026

The have released this year’s Dirty Dozen & Clean Fifteen. While this is based on the US use of pesticides, it gives us Aussies a good guide on the most heavily sprayed here too (evidence shows our list would be very similar!). If you can, buy the Dirty Dozen foods organic to avoid pesticide exposure for yourself and your little ones.
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Fruits and veggies are essential to a healthy diet – however they’re grown. And with prices up on just about everything, what matters most is buying the produce you can access and afford.

We created Shopper’s Guide because of concerns about how pesticide exposure from food – especially for kids – can impact health over time. But this guide is a tool, not a rule. It’s here to help you make the best choices for your family and your budget.

We looked at both how much pesticide residue is on produce and how toxic those pesticides are, based on 54,000+ USDA samples of fruits and vegetables – all washed or peeled before testing.

🍓 The Dirty Dozen: highest levels of pesticide residues
🥑 The Clean Fifteen: lowest levels – nearly 60% had no detectable residues
🍅 Everything else: falls somewhere in between

What changed this year? Cauliflower and mangoes moved up on the Clean Fifteen. Pears, potatoes and nectarines moved up on the Dirty Dozen.

What to keep in mind:
➡️ Pesticides are often considered safe by the EPA until they’re restricted or banned – that’s why we look at both amount and toxicity
➡️ Wash or peel produce before eating to help reduce pesticide residues and dirt
➡️ Frozen fruits and veggies are often more affordable and just as nutritious

Eat your fruits and vegetables – no matter how they’re grown.

📌 Save this for your next grocery trip!

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20/03/2026

On Harmony Day, I’m reminded that there’s no one “right” way to eat — just different ways that nourish us, shaped by where we come from and who we are.

Food is so much more than just nutrients 🌏🧡

It’s culture.
It’s memories.
It’s the meals we grew up with, the traditions we carry, and the way we connect with the people we love.

Different cultures have nourished families for generations with completely different foods, rhythms, and traditions — and that diversity is worth celebrating 🤍

Which cultural foods & traditions do you share in your family? Let me know in the comments!

16/03/2026

Baby reflux is super common — and in many cases it’s simply part of a baby’s digestive system maturing.

👉🏼Their stomach valve is still developing.
👉🏼Their gut is still learning how to process feeds.
👉🏼And most babies grow out of reflux with time.

But sometimes reflux can be a signal that a baby’s digestive system is under a little more pressure.

For some babies, reflux may be connected with things like gut inflammation, food intolerances, or difficulty digesting certain proteins.

‼️This doesn’t mean something serious is wrong — but it can mean that their digestive system needs a little extra support.

This is something I experienced with my first baby.

At the time, I remember feeling unsure about what was normal and what wasn’t. There was so much conflicting advice, and it’s so damn hard watching your baby uncomfortable and not knowing how best to help them. 😢

That experience is actually one of the things that deepened my interest in infant digestion and gut health.

Things like feeding patterns, gut health, food triggers, and the timing and types of solids introduced can all play a role in how comfortable a baby’s digestion feels.

Every baby is different, and what works for one may not work for another.

If your baby is experiencing ongoing reflux, feeding discomfort, or digestive symptoms, I support families through 1:1 baby nutrition consults where we look at feeding, gut health and digestion as a whole.

Because feeding your baby should feel calm and supported — not confusing or stressful.

🌸🤍

27/02/2026

This is a key reason why many babies aren’t ready for solids prior to around 6 months. But watch their skills, not their age!

15/02/2026

If starting solids has you feeling anxious, juggling multiple different opinions, or stuck in a Google spiral at 2am… you’re not alone. 🤹

My Starting Solids Masterclass is here to take the pressure off — with clear, evidence-based guidance, practical tips, and plenty of reassurance so you can feel calm and confident feeding your baby. 👶🏼

Held across two sessions, we will cover:
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🤍Signs of readiness
🤍Purées vs. baby-led weaning
🤍Safe food preparation
🤍First foods & introduction timeline
🤍Gagging vs. choking
🤍Intolerances, sensitivities & allergies
🤍Introducing allergens safely
🤍Positive mealtime routines
🤍and more!

This relaxed and supportive online class is designed for mums with babies around 4-7 months who want to feel create a calm, positive foundation for their baby's relationship with food.

✨ Doors are are now open for the next online class starting 25 February, but spaces are limited!

Register now to save your spot! 🔗 in bio.

Held as an online live webinar across two 90-minutes sessions over two weeks, this relaxed and supportive group masterclass is aimed at mums with babies around 4-7 months old, and is designed to help you feel at ease as you begin your baby’s solids journey. Together, we will explore signs of readi...

11/02/2026

✨ A little professional milestone I’m proud to share ✨

I’m now a fully insured Full Member of the International Institute for Complementary Therapists (IICT) 🤍

What this means for you and your baby is simple:
• my work meets recognised professional standards
• I hold appropriate qualifications and ongoing education
• your consults are fully insured, ethical and evidence-informed
• you’re supported in a safe, professional, and nurturing space.

When it comes to your baby’s nutrition, gut health and overall wellbeing, you deserve care that feels both gentle and grounded — and that’s exactly what I aim to provide.

If you’re navigating reflux, intolerances, allergies, unsettled tummies, starting solids or just want reassurance that you’re on the right track, I’d love to support you 🤍

✨ Bookings for baby nutrition consults are open via 🔗 in bio ✨

10/02/2026

✨ One of the biggest baby nutrition topics right now: WHEN to start solids (and why it feels so confusing) ✨

If you’re feeling unsure about when to start solids — you’re absolutely not alone.
There is so much mixed messaging online right now about 4 months vs 6 months, and it’s leaving many mums second-guessing themselves.

Here’s the gentle truth 🤍

Most babies are not developmentally ready for solids at 4 months. Their digestive system, posture, coordination and oral skills are still maturing. For many babies, waiting until around 6 months — and watching for readiness signs rather than just age — can support better digestion, iron absorption, and a more relaxed, positive relationship with food.

Starting a little too early can sometimes show up later as:
• tummy discomfort or constipation
• increased reflux
• food sensitivities
• stress around mealtimes

And please hear this clearly — this doesn’t mean you’ve done anything wrong. It simply means your baby may have needed more time.

There is no rush.

Milk (breastmilk or formula) remains the main source of nutrition throughout the first year. Solids are about learning, exposure and confidence — not filling plates or meeting timelines.

If you’re unsure, trust your baby, not the noise 💫

Supported, informed mums make confident decisions — and you are doing a beautiful job.

🤍 If you’d love calm, evidence-based guidance on when to start, how to know your baby is ready, and how to begin solids with confidence, doors are now open to my 2-part Starting Solids Masterclass.

✨ Link in bio to learn more and register.

02/02/2026

Think getting six hours of sleep is enough? Think again.⁠
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New data from Oregon Health & Science University found that insufficient sleep (fewer than seven hours per night) was significantly associated with shorter life expectancy. The impact was second only to smoking when researchers controlled for diet, physical activity, and other traditional health behaviors.⁠
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The relationship held across diverse populations regardless of income level, access to healthcare, or geographic location. This suggests that sleep insufficiency affects longevity in a fundamental way that transcends socioeconomic factors.⁠
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We’ve known for years that sleep matters for immune function, cognitive performance, and metabolic health. But this research makes the mortality stakes clearer than ever.⁠
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It’s worth noting that sleeping fewer than seven hours isn’t always about dedicating insufficient time to rest. Many people struggle with sleep because of a disrupted stress response system and dysregulated HPA axis, which keeps the nervous system in a state of hyperarousal even when exhausted.⁠
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The good news? Supporting healthy cortisol patterns and calming an overactive stress response can help your body get the restorative sleep it needs. Your longevity depends on it.

For the full study, comment SLEEP!
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23/12/2025

Loving this post from ( )! I will say though, if you want to enjoy an alcoholic beverage, it’s absolutely fine to do so. True health is about balance & consistency - one or two drinks at Christmas time isn’t going to throw your health journey completely off course. Your usual consistency is what your body remembers.

That said, if you are going to have a few, do so mindfully & intentionally - savour every sip, enjoy with friends & family, and if breastfeeding, protect your supply by feeding beforehand and waiting around 2 hours per drink to feed again (have some pumped milk ready to go in case bubs needs a feed before then, and only pump & dump if you need to pump a little to release some pressure and avoid engorgement. Pumping doesn’t remove the alcohol from your milk, only time does).

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✨ Healthy Swaps This Holiday Season ✨

Enjoy the ritual of a festive drink and support digestion, blood sugar balance, and nervous system health with these alcohol-free swaps!

🍊 Instead of an Old Fashioned → Orange-Spiced Chai Mocktail
Warming chai spices like cinnamon, cardamom, ginger and clove help support digestion and circulation, while orange and apple cider vinegar stimulate digestive enzymes. A grounding, cosy drink that supports gut health and a calmer nervous system.

🍒 Instead of a Mule → Cranberry Rosemary Digestive
Cranberry provides polyphenols that support urinary and gut health, rosemary supports liver detox pathways, and cinnamon helps steady blood sugar. Lightly bitter and spritzy, this is an ideal post-meal digestive.

🍐 Instead of an Aperol Spritz → Pear & Ginger Spritz
Fresh pear offers gentle fibre and natural sweetness, ginger supports digestion and reduces bloating, and lemon stimulates bile flow. A refreshing aperitivo-style drink that supports gut comfort and metabolic balance.

✨ Thoughtful ingredients. Functional benefits. No hangover.

Save this post for holiday hosting or share with someone looking for healthier festive options!

22/12/2025

Christmas Day can hold so much joy… and a lot of pressure. Especially if you’re pregnant, newly postpartum, or navigating the day with young kids.

Your body may be growing a baby, healing from birth, feeding a baby, or holding the emotional and physical load of little people — often all at once — and all require increased nourishment, rest and nervous system support. Add in festive expectations, disrupted routines and social overload, and it’s no wonder many women feel depleted by the end of the year.

This season, self-care isn’t about doing more.
It’s about protecting your energy, supporting your physiology and softening expectations.

This is your reminder that Christmas Day doesn’t need to be big to be meaningful. Here are my top gentle tips for protecting your peace & energy, and nourishing yourself on Christmas Day 🎄🤍

Because when you are nourished, everyone benefits.

14/11/2025

Waiting 24–48 hours to bathe your baby is a powerful choice, and one worth considering as part of your birth plan.

Did you notice that creamy, waxy coating on your baby’s skin at birth? It’s called vernix! Giving it time to absorb allows your baby to soak up all the benefits.

Here are 4 reasons why it’s worth waiting...

1. Bonding + Breastfeeding: Postponing the bath means more uninterrupted skin-to-skin, which strengthens bonding and promotes breastfeeding success.

2. Immune Protection: Vernix is moisturizing and contains antimicrobial proteins that help protect against infection.

3. Gut Support: It also supports the transfer of healthy bacteria during a vaginal birth, helping to establish your baby’s microbiome.

4. Better Stability: Babies who aren’t bathed right away are less likely to experience hypoglycemia or hypothermia, helping them stay warm and better regulate their body temperature. 

📸 by

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