http://Www.Kristylitisnutritionist.com/

Kristy Litis- Nutritionist, Coolangatta (2026)

01/12/2022

H E M P • S E E D S

I know the word 'superfood' has had a lot of air time the last few years and it has possibly lost its hero appeal, however, this wee little seed is one that I would still categorise as a 'superfood', merely because it ticks so many nutritional boxes and I aim to get it into my children daily, even 6 years on.

Here are a few reasons why I love the wee h**p seed👇🏼👇🏼

✔️Firstly, it is high in essential fatty acids and a great source of omega 3s. Good quality h**p that is grown organically and non-GMO, is an excellent source of plant based omegas which is crucial for our kids developing neurological
and cardiovascular systems, skin & digestive health & to support their immunity.

✔️Secondly, they are rich in protein and contain all 9 essential amino acids. I personally try to make sure my little one's protein needs are being met, as they aren't the biggest meat or legume eaters. Kids grow fast, which means they need to have adequate amounts of protein during their growth spurts to fuel their bodies. Just 3 tablespoons of h**p seeds meet half their protein RDI for children 4-8 years. The quality of the protein is also very easily digested & has impressive bioavailability.

✔️They pack a good punch in the vitamin & mineral department. Rich in zinc, iron, calcium, magnesium, phosphorus & vitamin E, all essential for healthy growth & development. Magnesium is the 4th most abundant mineral in the body & is commonly associated with supporting mood, brain activity & even sleep, with its ability to calm the nervous system. Because h**p seeds are so nutrient rich and easily added to any food, they can help to fill nutritional gaps that may occur with fussy eaters or with elevated nutrition needs.

✔️Lastly, they are hypoallergenic and generally tolerated well with anyone suffering from food sensitivities and intolerances. Gluten free, dairy free, nut free (hello lunchbox friendly), pregnancy & breastfeeding.

🍞Pop them into smoothies, straight onto breakfast cereal, into baking (muffins, banana bread, pancakes) onto salads, protein balls, homemade icecream, into dips or milk, or straight onto avocado & fruit. 😋🤪😋

Impressive little guys 🕺🏼👐🏼

01/08/2022

LET’S CHAT DRAINAGE 🤔

Wether you are wanting to improve your health and vitality, embark on a cleanse or
detox, it is crucial to have your drainage pathways OPEN.

So what are these pathways?

Drainage is our bodies way of eliminating & removing waste, excreting toxins & pathogens. The interconnected system works like a funnel, comprised of cells, tissues, organs, and lymphatic system. If there is stagnation or a blockage, at any point in the system, the entire system becomes blocked up & unable to drain efficiently.

The drainage funnel is the order in which the body moves fluids to remove toxins. Check out the graphic 👉🏽👉🏽

Detoxing & cleansing is a trendy thing to do, but many people go about it the wrong way, leaving them feeling worse than when they started.

Before you decide to embark on a detox, wether it is a mild or intense protocol, it is crucial to have your drainage pathways open first, to support the body’s pathways for toxin elimination and to help effectively remove toxins from the body.

Once you start to shift toxins or killing pathogens, if they are not elimimated properly, they recirculate, and can end up exacerbating symptoms & causing more problems. An effective regimen for detox starts with drainage.

So before embarking on a detox or cleanse, make sure you do the ground work first and get the pathways open. 🕺🏼

So how do we know if our drainage pathways are blocked?

🚨Are you dehydrated?
⛔️ Do you wake up tired?
🚨 Do you sweat easily or unable to sweat?
⛔️ Are you pooping less than 2 x a day?
🚨 Do you experience brain fog, headaches or trouble concentrating?
⛔️ Do you wake between 1-4am?
🚨 Do you have any GIT problems such as gas, bloating, heartburn, reflux, nausea, undigested food in stools, diarrhoea, constipation?
⛔️ Do you have anxiety, mood swings
or depression?

If any of the above resonates with you, your drainage pathways may need some extra attention and TLC. 🕺🏼✌🏽

These pathways are crucial
for maintaining health and/or healing from
chronic illness. 🙌🏻 💫

My favourite way to get started is with . They have specific phases suited to your main focus.
They have been amazing through supporting my healing journey 🙌🏻💫

20/05/2022

THE BENEFITS OF SWEATING 💦👏🏼👐🏼🙌🏻

In a nutshell:
Traditional saunas heat the surface of your skin. Infared penetrates several inches under the skin, creating a more effective detox experience in a shorter amount of time.

🤸🏿🤸🏼‍♀️
Here are some key benefits of sweating in conjunction with red light therapy-

✔️Speeds up detox; many toxins prefer to dump through sweat; Arsenic, cadmium, lead, and mercury have been shown in studies to be excreted through the skin.

✔️Extreme healing abilities to tissue and wound healing. Improving athletic recovery by enhancing blood flow to the muscles.

✔️ Improve skin healing by improving collagen and elastin production. Near infrared light has been shown to go above and beyond that to also decrease cellulite.

✔️Shown to reduce joint and muscle pain.

✔️Phototherapy - Red light is thought to promote vitality and help the lungs, bones, heart, and muscles. It also stimulates hair growth.

✔️Saunas use can improve immune function by increasing circulation, white blood cell production, improving the circulation of lymphatic system.

✔️ Protects the brain; lowers the risk of dementia, Alzheimers and similar conditions by encouraging the release of heavy metals and the increase of oxygen rich blood to the brain.

✔️ Increasing feelings of relaxation by boosting endorphins.

✔️ Chronic disease; sweating can help with symptoms associated with Lyme disease, mould/mycotoxin illness (CIRS) fibromyalgia and other chronic illnesses.

✔️ Improves mitochondrial energy production.

✔️Lower EMFs.

Add minerals to your water prior to your sauna, hydrate well & add binders if you can to neutralise circulating toxins. Binders: .

I personally love the
Near Far Infared Saunas, they can be found
😍💦👏🏼

13/11/2021

Sourdough. Celery. Avo. Abode. Sprouts. Chilli. Combo 👌🏼

29/10/2021

✔️POST PARTUM CHECKLIST ✔️

Being prepared before baby comes can help with those first few weeks/months post partum.

Meal prepping this time around with my third was a big priority. Knowing I had my back ups in the freezer for those busy afternoons really helped. Also I made sure I was stocked up on all my post partum supplements so I didn’t have to race around with a newborn (plus two others) and could take them continuously to support healing.

Menu cards or a list of “go-to” dinners, is a great idea too, I feel as though the thought of what to cook for dinner every single night can often become tedious for us mums 🙄

Also having a list of ingredients for what foods you want to make is great for husband or family members to make for you without hassle. Ie- my post partum smoothies, could be whipped up for me without my assistance.

Having your contacts ready is great too. We love our chiros, acupuncturists, naturopaths & lactation consultants to touch base with in those first few weeks.

The post partum period/ fourth trimester is a time where traditionally we would take things slowly, be surrounded by our village to rest and recover. These days it feels as though it has turned into fast forward mode. 🤪

Hopefully this checklist may help some mummas out there to be able to get organised so they can slow down in those early days.
🤰🏼💫🙌🏻 👶🏼

11/10/2021

It’s that time of year to have a little
FLUSH OR RESET 🤸🏽‍♂️ 2 options to choose from-

💙 5 DAY FLUSH 💦
FLUSH your system with nutrients 🥬🥦
FLUSH out toxins 👋🏼 🏴‍☠️ 5 days to beat the BLOAT, reduce CELLULITE & puffiness, watch the skin GLOW 💫☺️

Snap shot 👇🏼
✔️ juices
✔️ smoothies
✔️ plant based, alkalising meals
Give it a whirl 💪🏽🕺🏼👙

OR

💚 6 DAY CLEANSE RESET 💚

SNAPSHOT: 👇🏼
✔️ 3 days of liquids (broth, smoothies, juices and soups) ✔️ 3 days of easily digested wholefoods.

BENEFITS:👇🏼
Better digestion
Clearer, brighter skin
Increased energy
Improved sleep
Balanced mood
Less aches and pains
Weight loss
Decreased cellulite
Healthier joints, ligaments & tendons
Feel happier, energetic & vibrant

Included:
✔️ Daily meal plan
✔️ Recipes
✔️ Hints & tips
✔️ Shopping list
And more.... Both ebooks $55. 📲📱💻 👉🏽
Or do with a friend- two for $80
.com
Email or DM for more info 🙋🏼‍♀️🤸🏽‍♂️ ❤️❤️

24/08/2021

❤️The FOURTH trimester❤️

That fourth trimester.. some love it, some don’t fancy it, but it is a time for mother to get to know her little baby and for the new little darling to adapt to being in this big wide world.

The transition to motherhood is a wild adventure, it can be full of tears, smiles, exhaustion, pain, brain fog, some serious time wasting but most of all, full of doting LOVE.

Nutrition plays a pivitol role in the mother’s postpartum recovery whilst making sure the mother can meet the necessary nutritional requirements needed by the new baby. In addition, growing a baby requires an ample amount of nutrients from the mother. It can then take YEARS to replenish those stores.
Post partum replenishment is real and needs to be nurtured.

Highly beneficial to support this period:

✔️Bone broths
✔️Slow cooked meat dishes (lamb shanks, osso bucco, chicken soup)
✔️Organic animal protein
✔️Oily Fish ⁠& seafood⁠⠀
✔️Congee (rice and broth dish)
✔️Egg yolks⁠⠀
✔️Black beans, adzuki beans, lentils
✔️Dark leafy greens
✔️Good quality fats
✔️Goji berries
✔️Chinese dates
✔️Black sesame seeds or black tahini
✔️Figs
✔️Beetroot⁠⠀
✔️Red fruits like cherries, raspberries and strawberries.
✔️Whole grains; barley, millet, quinoa, rice, amaranth. Especially valued for vegetarians.
✔️Warming herbs - ginger, turmeric, cinnamon, nutmeg, clove, black pepper, cardamom and fennel etc.
✔️Go easy on cool foods, warming foods are easier to digest and comforting on the body.
✔️Eat small meals and snacks every 2-3 hours so as not to overwhelm your digestion.
✔️Only drink room temperature water.
✔️Emotionally- essential oils to calm and balance, magnesium topical spray and massage can aid recovery.

🙌🏻Happy Nurturing Mummas 🙌🏻

12/07/2021

KING 👑 COFFEE ☕️
Love your coffee but it doesn’t love you?

I stumbled across this coffee a few months ago from all the reviews it was getting with assisting people on their healing journey.

This coffee not only contains an organic Arabica blend of coffee, it also contains Ganoderma Lucidum (Reishi) spore powder for added benefits. These Reishi mushroom spores are harvested like no other.

Regular coffee is acidic, it impacts the adrenals, disrupts hormones, can throw off blood sugar and dehydrate you. Also, many coffee beans contain high levels of mould.

BUT, reishi is an adaptogen and these reishi spores in particular cancel out the negative effects of caffeine, meaning no blood sugar spike, no cortisol spike, no jitters/anxiety, no sleep disruption, no headache and no dehydration. Just a calm, focused and steady energy with no crash.

So, you can take advantage of the healing goodness that is Reishi Mushroom – and not just any Reishi – but the actual spores (aka the mushroom seed) from this medicinal mushroom that is a FUNCTIONAL FOOD.

Some reishi bebefits:
✅ Detoxification (mould, lyme, parasites, candida, viruses, heavy metals)
✅Reduced inflammation
✅ Balanced immune function and modulation
✅ Hormone Supportive
✅Cortisol and Blood Sugar Balance
✅ PCOS – helps regulate blood sugar, insulin resistance, anti-androgenic
✅Hormone Supportive

Oh and it’s delicious with creamy oat milk
🤤

21/05/2021

🎂 PALEO CHOC CAKE 🧁

The easiest chocolate cake that is refined sugar free, grain free, delicious and moist!

30/01/2021

BACK TO SCHOOL TIME 🏫

Keeping the kids enthused with their lunch box goodies can be tedious.

Here’s a little checklist to help prompt some ideas. 😜

This week we tried👇🏼

🍒Veggie Rostis with besan flour, cabbage, carrot, spinach & zucchini.

🍎Banana & Spinach pancakes

🍏Berry & Chia Muffins with homemade berry jam

🍒Choc Maca Bliss Balls

🍓Berry gummies & Fruit Roll Ups

🤸🏼‍♀️🤸🏼‍♀️🤸🏼‍♀️🤸🏼‍♀️🤸🏼‍♀️ @ Gold Coast, Queensland

Kristy Litis- Nutritionist

01/12/2022

01/08/2022

20/05/2022

13/11/2021

29/10/2021

11/10/2021

24/08/2021

12/07/2021

21/05/2021

30/01/2021

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