Nourish and Thrive Health Coaching

22/01/2024

I am entering my third trimester this week and thought I'd share an update on my health journey through my 5th pregnancy.

I must admit that I do struggle with pregnancy, the hormonal, emotional, and physical challenges that come with it.

After experiencing a late miscarriage last year, this pregnancy has definitely been the most challenging.

It has been a roller coaster of emotions, and a constant battle within myself to be as healthy as possible without being obsessive, to be cautious and vigilant but not stressed and anxious, and also trying to be grateful and actually enjoy the pregnancy at the same time. 😅🥵

I have been lucky enough (despite having a large hematoma early on) to have had a very normal pregnancy with no complications or issues so far, but I still have the usual pregnancy symptoms of not feeling 100%, being tired and emotional as well as experiencing changes in my appetite and food aversions, which makes eating well even more of a challenge.

Throw in the 4 other children to care for, a household to run, a business, and study, and I am definitely missing my usual energy, motivation, and drive!

But, I am feeling such an overwhelming gratitude to be entering the final stage of my pregnancy and to be a short 12 weeks away from meeting my baby.🥰

My routine with eating and exercise has had to be adapatable during my pregnancy, and I have had to really learn how to listen to my body to find out what I need during each stage. This has changed week to week and day to day.

I started off thinking I would continue my strength training at the gym, just taking it a bit easier for my own piece of mind, but with my hematoma that wasn't an option, and after being unable to do any exercise for a month or so I was very keen to get back to moving my body in whatever way felt right and safe for me.

I moved to walking, lap swimming and pilates. I then started noticing on the days I did a big lap swim that I was more fatigued, and it affected my ability to get everything done I needed to do in the afternoons. So now I am sticking with the reformer pilates 3 to 5 times per week and am really loving how that is feeling.

Food has also been a constant chop and change depending on what I feel like and what I can stomach! It is quite difficult when all of a sudden your go to meals and foods feel repulsive to you😅🤣

I seem to go for one thing for a while then completely overdo it and need to change it totally. I have recently swapped out my savoury breakfasts for an oat free low carb porridge of almond meal, flaxseed meal, protein powder, cinnamon and soy milk, topped with berries and coconut. I have totally gone off eggs.

Lunches are hit and miss as well but I always make sure I am eating plenty of vegetables and protein each day as well as my good fats off course! Learning to go with what my body feels like and what is enjoyable and nourishing has been the plan.

Remembering to cut myself some slack and meet myself with patience and understanding.

It is definitely a journey, but one that I am so grateful to be on and is showing me yet again what my body is capable of and how strong I really am, despite feeling the opposite sometimes.❤️

22/12/2023

Christmas means Tofurkey time in my house! 🤩

I started making this recipe maybe 5 years ago 🤔 so as a vegetarian I could have something hearty and delicious at Christmas as well! And it is a hit every year.

The 'cavity' is made with tofu, nutritional yeast, tamari, Worcestershire and herbs.

The stuffing is a delicious mixture of bread crumbs, roasted nuts, herbs, onion, garlic, apple, cranberries, lentils and eggs.

Then it is basted with a marinade of orange juice, tamari, mustard, miso, ginger and olive oil.

And voila! Vegetarian Christmas Roast deliciousness 😋

🎄🎅🦃❤️

22/11/2023

Lunch today is left over dinner!

The most epic vegan lasagne. I have been using this recipe for about 7 years and it is definitely a keeper!

With a red lentil, sweet potato and tomato sauce layer, spinach and basil tofu ricotta and cashew cream cheese sauce it literally has it all!

Better still, I was able to use the basil and spinach from our garden as well as the tomatoes, cucumber, lettuce and basil for today's side salad 🤩

https://passtheplants.com/best-damn-vegan-lasagna/

18/11/2023

Saturday morning pancakes🤩🥰
These are made with almond meal, eggs and soy milk. Cooked in coconut oil and topped with pure maple syrup and berries 👌🏼😍

05/11/2023

Breakfast this morning had to be good after my 1km swim! 🤩
Homemade hollandaise to go with it and freshly picked spinach from our garden! 🤩👏🏼😋😋😋

22/10/2023

Obsessed with this breakfast burrito lately!

Jam packed with salsa verde, avocado, brown rice and beans mix, egg, spinach, coriander and jalepenos! 🙌🏼🤤

🤩👌🏼

19/10/2023

Sometimes you just need something quick and easy!

And you can't beat a good old beans and rice combo - creating a plant sourced complete protein, with all 9 essential amino acids 🙌🏼

And there is literally no limit on the flavour combinations with these 2, so go crazy!

This is a classic tomato baked beans base with black beans, chic peas and I also added in some roasted mashed sweet potato 👌🏼 served with brown basmati rice.

Topped with cashew cheese and chives.🤤

16/10/2023

Brunch Bruschetta 😍😋🤤

Most of my favourite meal creations are impromptu throw togethers of whatever I have on hand! 🤣

Was just thinking a basic tomato bruschetta but then it started raining and I felt like something warm.

So I found some eggplant in the fridge and sauteed that up with onion and balsamic 🤤

Threw in some baby spinach, basil, tomato and blue cheese 🤩 topped with poached eggs and 👌🏼

10/10/2023

You just want to feel comfortable in your own body.

Despite your best efforts, your body has changed.

You are stuck in a place somewhere between waiting to fit back into your old clothes, and accepting the need to buy new ones.

This is not a weight loss challenge BUT losing weight can absolutely be a positive side effect of cleaning up your diet.

But this is much more than that.

This is a chance to get 1 on 1 support with unpacking your relationship with food and your relationship with your body.

To help you create and sustain healthy habits that align with YOUR personal goals and fit into YOUR lifestyle!

Let me help you shift your mindset from guilt and shame to EMPOWERMENT and LOVE for yourself🥰

You do NOT have to be stuck.

Let's take this challenge on together.

If you are ready to move forward with your health and wellness, comment below or DM me for more details.

🤩🥰🙌🏼

Brianna - Certified Health Coach.
Helping to Guide you to Your Best Life!

06/10/2023

Imagine feeling ENERGISED!

You are sick of waking up TIRED.

You reach for sugary snacks and caffeine to get you through the day.

Your energy levels are holding you back from living your life the way you want to.

You can turn this around.

I can show you how.

The foods you eat directly impact how you feel. Leaving you fatigued and unmotivated OR full of life and ready to take on the day!

It doesn't have to be overwhelming or confusing.

My 4 week clean eating challenge is an amazing place to start, with easy to implement, weekly clean eating challenges.

You will also have access to weekly coaching sessions with me!

I will be your support, motivation and accountability partner.

This is amazing value and the perfect opportunity to kick start your health and wellness journey!

Click the link below to join me on this challenge.

https://book.stripe.com/8wM4gHgt17GOePe288

06/10/2023

Let's talk EXERCISE!

You might think exercise is only good for weight loss or physical appearance BUT the benefits of exercise go well beyond that.

Exercise can improve energy levels, help prevent disease, improve sleep, reduce stress, increase cognitive function and enhance mood, just to name a few of the benefits!

Let me tell you a little bit about my journey with exercise.

Exercise is not something that came naturally for me and it never used to be something I enjoyed.

I always thought it had to be hard and intense and I just put it in the 'not-enjoyable but necessary' category, but I was never able to sustain a good exercise routine.

When I first started exercising, I was a stay at home Mum with 2 kids under 2, getting minimal sleep. I was mentally and physically pretty exhausted yet I forced myself to do high intensity interval training. I can look back now and understand why it wasn't working for me but at that time I felt like a failure.

I had to learn that exercise looks different for everyone and does not have to be the same day in and day out. I also had to let go of the expectation that it has to be all or nothing.

I am much more intuitive about exercise now. I have learnt that, for me, the type of exercise I do depends a lot on where I am at in my personal life.

There are times when HIIT and weights training is what I need to feel energised and what I enjoy, and there are also times when that drains me.

I make the decision now to listen to my body and allocate my energy where I need it most at that time.

If I have a lot going on in my personal life and am feeling drained emotionally and mentally, I lean towards low intensity exercise like pilates, yoga, swimming and walking to energise me.

The point of the story... however you decide to move your body on any given day IS ENOUGH.

Any movement is going to benefit you but absolutely more so if it aligns with what your needs are in that moment.

Sit with yourself and ask the question, what does my body need right now, in this moment?

Find something that you enjoy and something that feels good, for you and that is when it will become sustainable.