Holistic Health – All Natural Mumma

In Recipes

A Valentine’s Day Full of Love and Wellness

February 19, 2025

Valentine’s Day is the perfect time to celebrate love—not just with chocolate and roses, but with nourishing meals, heartfelt gifts, and moments that truly nurture your relationships. Let’s make this year’s celebration as healthy as it is heartfelt!

LOVE ON A PLATE: NOURISHING VALENTINE’S MEALS

Skip the crowded restaurants and opt for a home-cooked feast that shows your love and care. Start with a vibrant beetroot salad (perfectly red, just like the day!), followed by baked salmon with roasted veggies or a creamy mushroom risotto. For dessert, try my recipe for Valentine’s Day bliss balls—chocolatey, indulgent, and totally guilt-free!

VALENTINE’S DAY BLISS BALLS

Ingredients:
130g oats
40g vanilla protein powder
60g nut butter (cashew or macadamia)
30g honey
80g high protein yoghurt

Coating:
90g dark chocolate

Directions:
Mix oats and protein powder until combined. Melt nut butter and add to the oat and protein mix. Add yoghurt and honey and mix all until combined.

Roll into 10-11 balls. Melt chocolate and coat the balls in the chocolate. Top with organic rose petals. Leave in the fridge!

DIY GIFTS FROM THE HEART

Nothing says “I love you” like a handmade gift. Make an all natural cologne or shaving cream for your favourite fella. And for the ladies: Create a calming lavender and bergamot scented bath salt blend or a custom herbal tea mix with ingredients like chamomile and rose petals. Package it beautifully with a handwritten note to make your gift extra special.

roses floral arrangements valentines day wine

HOLISTIC WAYS TO NURTURE RELATIONSHIPS

Beyond the gifts and meals, invest in quality time. Plan a sunset beach walk, a massage for two, or even an at-home spa/movie night. These moments deepen your connection while promoting relaxation and wellness for you both.

And don’t forget to nurture yourself, too! Self-love fuels the love you give others. Light a candle, run a bath, and spend a quiet moment reflecting on gratitude for the relationships in your life.

This Valentine’s Day, celebrate all your relationships—healthy, intentional, and deeply meaningful. It’s a day to fill your heart and your plate with what truly nourishes.

Have your own Valentine’s Day wellness ideas? I’d love to hear how you’re celebrating—just send me a message and share your inspiration!

In Holistic Health

Start Your Self-Care Journey: Daily Tips for a Healthier You

February 19, 2025

What if I told you that just a few moments each day could transform your health, boost your mood, and make you feel like the best version of yourself? That’s the magic of self-care—a gift you give yourself that keeps on giving.

But let’s be honest: between work, family, and the endless to-do list, self-care often feels like another task. The trick? Start small and keep it simple. You don’t need a spa day or hours of free time—just a commitment to prioritise you.

WHY SELF CARE MATTERS

Taking care of yourself isn’t selfish—it’s essential. By tending to your mental and physical health, you’re better equipped to show up for others and tackle life’s challenges with energy and grace. Think of it as filling your cup so you can pour into others without running dry.

SIMPLE STEPS TO START YOUR ROUTINE

RISE AND SHINE MINDFULLY: Begin your day with 5 minutes of deep breathing or gentle stretching. It’s a calming way to set the tone for a peaceful, focused day.

HYDRATE LIKE A BOSS: Start your morning with a glass of warm water and lemon to kickstart your digestion and refresh your body after sleep.

SCHEDULE ME TIME: Block out 15 minutes daily for an activity you love—reading, walking, or even dancing to your favourite song in the kitchen. (Yes, it counts!)

NOURISH YOUR BODY: Prep a healthy snack or meal that fuels your energy. A handful of nuts, a green smoothie, or a hearty soup can work wonders.

UNWIND WITH INTENTION: At the end of the day, create a relaxing ritual—a warm bath, journaling, or sipping a soothing herbal tea. It signals your body that it’s time to rest and recharge.

BONUS TIP: START SMALL

Self-care isn’t about perfection; it’s about progress. Choose one practice to try this week and build from there. The more you incorporate these small moments of care, the more they’ll become second nature.

Your self-care routine doesn’t have to be elaborate or time-consuming. It’s about tuning into what your mind and body need and showing up for yourself daily. You deserve to feel good, inside and out!

What’s your favourite way to practice self-care? I’d love to hear—send me a message and share your tips!

In Plant Medicine

Energise Your Year Naturally: Herbal Remedies for Focus and Vitality

February 19, 2025

The start of a new year often feels like a fresh canvas—full of possibilities and resolutions. But let’s be honest: after the holiday hustle, finding the energy and focus to dive in can feel like climbing a mountain. Don’t worry, nature has your back!

Herbs have been used for centuries to support energy, mental clarity, and resilience. By incorporating adaptogens and other natural remedies into your routine, you can harness the power of plants to start your year strong. Here’s how:

WHAT ARE ADAPTOGENS?

Adaptogens are herbs that help your body adapt to stress and restore balance. They don’t just mask fatigue; they work to strengthen your body’s natural energy reserves over time. Think of them as your herbal cheerleaders, helping you stay sharp and steady no matter what comes your way.

TOP HERBAL ALLIES FOR ENERGY AND FOCUS

ASHWAGANDHA: Known as a calming adaptogen, ashwagandha helps reduce stress while supporting steady energy and focus. It’s perfect for busy days when you need to stay productive without feeling frazzled.

RHODIOLA ROSA: This powerhouse herb is your go-to for mental clarity and stamina. It’s often called the “golden root” for its ability to help you push through mental or physical fatigue.

GINSENG: Both Asian and American varieties of ginseng are energising adaptogens that can give you a boost when you need it most—without the crash of caffeine.

PEPPERMINT AND ROSEMARY: These aromatic herbs are excellent for enhancing focus. Try diffusing their essential oils while working or sipping on a tea blend featuring these invigorating herbs.

GOTU KOLA: Known for its brain-boosting properties, gotu kola is ideal for when you need sustained mental clarity.

HOW TO INCORPORATE THESE HERBS

TEAS AND TINCTURES: Brew a morning tea with ashwagandha or rhodiola for a gentle energy boost.

POWDERS AND CAPSULES: Add adaptogen powders like ginseng to your smoothies or take them in capsule form for convenience.

ESSENTIAL OILS: A few drops of peppermint or rosemary essential oil in a diffuser can refresh your mind instantly.

ADAPTOGENIC HAZELNUT LATTE

Simply warm nut milk; add it to a blender with hot tea or coffee; drop in a spoonful of hazelnut butter, a dash of maple syrup, and adaptogens of your choice (ashwagandha and maca); blitz until foamy; and sip a little slice of energy-infused heaven.

The key to staying energised and focused is consistency. Incorporate these herbal allies into your daily routine, and you’ll feel the difference as your body and mind align to tackle the year ahead.

Here’s to starting 2025 with clarity, energy, and vitality!

What’s your go-to herb for staying energised and focused? Send me a message—I’d love to know!

In Holistic Health

New Year, New You: Realistic Health Goals for 2025

January 11, 2025

Happy New Year! It’s that magical time of year when we reflect on the past and get excited about the future. Many of us start the new year with a list of resolutions, but let’s be honest—how many of us keep them by February?

This year, let’s set ourselves up for lasting success by creating realistic health goals that align with your lifestyle and nourish your body inside and out. Forget the “all or nothing” mindset. Small, sustainable changes lead to long-term results!

SET CLEAR, ATTAINABLE GOALS

Instead of vague goals like “Get healthier,” focus on specific actions. For example, aim to drink 8 glasses of water a day or have a homemade salad for lunch at least three times a week. These are small but impactful changes you can easily track and celebrate!

BUILD HABITS, NOT JUST GOALS

Success doesn’t come from a single goal, but from consistently building healthy habits. Start by incorporating one small change at a time. Focus on consistency over perfection. Want to boost energy levels? Try starting your morning with a nutrient-packed smoothie or taking a brisk walk after dinner. It’s the little things that add up over time.

FUEL YOUR BODY WITH WHOLEFOODS

Instead of focusing on restrictive diets, aim to nourish your body with nutrient-dense, whole foods. Think colourful veggies, lean proteins, healthy fats, and plenty of water! And don’t forget about the benefits of fermented foods for a happy gut and healthy immune system.

PRIORITISE SLEEP

When it comes to health, sleep is often overlooked. Your body can’t thrive without it! Make 2025 the year you commit to a consistent sleep schedule, creating a peaceful sleep environment, and practicing relaxation techniques before bed. Your body will thank you, and you’ll feel the difference!

EMBRACE MINDFUL MOVEMENT

Whether it’s stretching, swimming, hiking, or simply going for a walk, movement is key to maintaining energy and vitality. But don’t push yourself too hard—find something you love, so it doesn’t feel like a chore! Consistency is the goal, not intensity.

PRACTISE SELF-COMPASSION

When you slip up (because we all do!), don’t beat yourself up. Be kind to yourself and get back on track with compassion. True health is about balance, not perfection. Remember, it’s the journey, not just the destination, that counts.

GET SUPPORT AND STAY ACCOUNTABLE

The best goals are the ones you share! Let’s make 2025 a year of community, encouragement, and accountability. Whether it’s a wellness group, a friend, or a professional, having support makes it easier to stay on track and stay motivated.

This year, let’s make realistic, holistic health goals that stick, with a focus on nourishing your body, mind, and soul. I’m here to support you every step of the way, with tips, recipes, and motivation to keep you feeling your best.

Here’s to a healthier, happier you in 2025!

In Holistic Health

Post-Holiday Survival Guide: Rest, Reflect, and Recalibrate for the New Year

December 28, 2024

The holidays are a whirlwind of joy, celebration, and indulgence—but once they’re over, many of us are left feeling utterly drained. If you’re caught in the post-holiday haze, know that you’re not alone. The exhaustion you’re feeling is completely normal, and there are ways to navigate it with grace and intention.

WHY YOU’RE FEELING TIRED

Holiday Indulgence: All those festive treats and sugary delights can leave you feeling sluggish and off-balance.
Disrupted Routine: Late nights, irregular schedules, and a break from your usual rhythm can take a toll.
Seasonal Stress: The build-up to Christmas and the end-of-year rush often leave us mentally and physically drained.

Here’s your post-holiday survival guide to help you bounce back and start the new year feeling refreshed:

HONOR YOUR NEED FOR REST

Listen to your body and give it the recovery time it needs. Take naps, enjoy gentle walks, or engage in device-free activities that refresh your mind. Quiet reflection or light reading can also help restore your energy. Remember, rest is productive too.

CELEBRATE YOUR SUCCESSES

Take a moment to reflect on the wins of the past year, both big and small. Write them down and celebrate what went right. Practicing gratitude helps shift your focus to positivity and sets the tone for the year ahead.

SET YOUR INTENTIONS

As you look ahead to 2025, take some time to envision what you want your life to look like this time next year. Set meaningful goals that excite you and align with your values. Recommitting to your aspirations will reignite your motivation.

EASE BACK INTO YOUR ROUTINE

Start small as you recalibrate your daily rhythm. Simple steps like planning easy, balanced meals or organising your space can help you feel back on track. Focus on the habits that worked well before and gradually reintroduce them.

Your body and mind need this week to recover from the holiday hustle, prolonged stress, and dietary indulgence. Be gentle with yourself as you transition out of the festive season and into a fresh start. With a little care and intentionality, you’ll be ready to embrace all the possibilities the new year has to offer.

In Holistic Health

Mindful Holiday Eating: Enjoy the Festivities without Overindulging!

December 28, 2024

The holidays are here, and with them comes an abundance of delicious treats—think Christmas cookies, creamy desserts, and rich, indulgent feasts. It’s all part of the festive fun! But if you’re like many of us, you may be wondering how to enjoy these tasty delights without overindulging and feeling sluggish afterward.

Don’t worry, I’ve got you covered with some mindful holiday eating tips that will let you savour every bite without the post-feast guilt!

FOCUS ON QUALITY, NOT QUANTITY

Instead of loading up your plate with every dessert in sight, choose your favourites. Select a few treats that you truly enjoy, and take the time to savour each bite. The key is quality, not quantity!

EAT SLOWLY AND MINDFULLY

How often do we scoff down food while distracted, without even really tasting it? During the holidays, try to eat slowly and mindfully. Put your fork down between bites, chew thoroughly, and pay attention to how the flavours unfold. This not only enhances your experience but also helps your body recognise when it’s full.

PRIORITISE BALANCED MEALS

Before heading into a holiday gathering, aim to have a balanced meal that includes protein, healthy fats, and fiber. This will keep you feeling satisfied and prevent overeating later on when those tempting treats come out!

HYDRATE, HYDRATE, HYDRATE

It’s easy to forget to drink water during the busy holiday season, but staying hydrated can help curb unnecessary cravings and ensure your body functions at its best. Aim for plenty of water and herbal teas, which are both soothing and good for digestion.

ENJOY YOUR FOOD, GUILT FREE

If you do indulge, remember this: It’s okay to enjoy the festive treats! The key is balance, not deprivation. Allow yourself to enjoy these special moments without guilt and remember that one indulgence doesn’t undo all the hard work you’ve put into your health.

GET MOVING AFTER A MEAL

After that delicious holiday meal, take a leisurely walk or stretch. Movement will help with digestion and prevent that sluggish feeling from settling in. Plus, it’s a great way to bond with family and friends!

The holidays are about joy, connection, and celebration—not stressing over every bite. With these mindful eating tips, you can enjoy the season’s treats and feel your best through it all.

Here’s to health, happiness, and mindful indulgence this Christmas!

In Holistic Health

The Busy Mum’s Guide to Boosting Energy Naturally

December 21, 2024

Motherhood is a beautiful journey, but let’s face it: it can be exhausting! Between managing your family, household, and personal responsibilities, finding the energy to power through the day often feels like a challenge. But what if you could boost your energy naturally and feel more vibrant without resorting to caffeine or sugary snacks?

Here are some simple and effective ways to boost your energy naturally:

START YOUR DAY WITH A NUTRITIOUS BREAKFAST

They say breakfast is the most important meal of the day for a reason. Fuel your body with a combination of protein, healthy fats, and fiber to keep your energy levels steady. A smoothie with spinach, almond butter, chia seeds, and berries is a quick and nutrient-packed option. Alternatively, try oatmeal topped with nuts, seeds, and a drizzle of honey.

STAY HYDRATED

Dehydration can lead to fatigue and sluggishness, so make it a habit to drink plenty of water throughout the day. Herbal teas or water infused with lemon, cucumber, or mint can add flavour and encourage you to drink more. Keep a water bottle handy as a visual reminder to stay hydrated.

INCORPORATE ENERGY-BOOSTING HERBS

Certain herbs can support your body’s natural energy levels. Adaptogens like ashwagandha, ginseng, and rhodiola help your body manage stress and maintain balance. Green tea and matcha also provide a gentle caffeine boost without the jitters of coffee.

PRIORITISE MOVEMENT

Exercise might feel like the last thing you want to do when you’re tired, but a brisk walk, some light stretching, or a short stretching session can actually boost your energy by improving circulation and releasing endorphins. Even 10-15 minutes of movement can make a big difference in how you feel.

EAT FOR SUSTAINED ENERGY

Avoid the highs and lows caused by sugary snacks and refined carbs. Opt for whole foods that provide steady energy, such as nuts, seeds, whole grains, and fresh fruits and vegetables. Keep healthy snacks on hand, like trail mix or a piece of fruit with nut butter, to avoid energy crashes.

PRACTICE DEEP BREATHING

When you’re feeling drained, take a moment to breathe deeply. Inhale for a count of four, hold for four, and exhale for four. This simple practice can increase oxygen flow and help you feel more alert and refreshed.

CREATE A RESTFUL EVENING ROUTINE

Quality sleep is essential for energy, yet many mums struggle to get enough rest. Establish a calming evening routine that helps you unwind. Turn off screens an hour before bed, dim the lights, and try relaxation techniques like reading, journaling, or using a lavender-scented pillow spray.

TAKE SMALL MOMENTS FOR YOURSELF

Self-care doesn’t have to be elaborate to be effective. A few minutes spent sipping tea, reading an uplifting book, or simply sitting in silence can recharge your spirit. Remember, taking care of yourself allows you to take better care of those you love.

By making small, intentional changes to your daily routine, you can naturally boost your energy and feel more capable of handling the beautiful (and busy!) moments of motherhood. Start with one or two tips and build from there—your body, mind, and family will thank you for it!

In Holistic Health

Stay Merry and Healthy This Holiday Season: Keep the Joy, Skip the Holiday Burnout!

December 5, 2024

The holidays are a magical time—but let’s be real, they can also be a little too much. Between the endless to-do lists, festive feasts, and late-night celebrations, it’s easy to feel more frazzled than festive. Don’t worry—I’ve got you covered with some simple, naturopathic tips to keep you thriving this holiday season.

MANAGE STRESS

Holiday stress is no match for deep breathing! Take a few moments each day to slow down, breathe deeply, and reset. Add a calming herbal tea—like chamomile or peppermint—to your evening wind-down routine for extra serenity.

SUPPORT DIGESTION

Heavy meals don’t have to weigh you down. Sip on a ginger tea after eating to ease bloating and indigestion, apply your DiGize oil or whip up a quick digestive tonic with a splash of apple cider vinegar in water before meals. Your tummy will thank you.

STAY ENERGISED

Feeling that post-feast slump? Trade sugary treats for nourishing snacks like nuts, fruit, and dark chocolate. And don’t forget to prioritise sleep—even with all the festivities. Your body (and mood!) will stay happier with consistent rest.

This holiday season, you can enjoy every moment without compromising your well-being. Little changes can make a big difference—and let you step into the new year feeling your best!

Need more tips? Send me an email with your holiday health questions, and I’ll share my best advice!

Wishing you a season full of health, joy, and love.

In Nutrition

Energy-Boosting Foods: Naturally Increase Your Vitality for Summer

December 5, 2024

Summer is almost here! Can you believe it?

If you’re looking to match the vibrant energy of summer, incorporating the right foods into your diet is essential. Say goodbye to sluggishness and hello to natural energy with these powerhouse foods that will fuel your body and help you embrace the lively spirit of the season.

LEAFY GREENS

Leafy greens like spinach, kale, and Swiss chard are packed with iron, magnesium, and B vitamins, all of which play a crucial role in energy production. These greens help improve oxygen flow in the body, boosting both your physical and mental energy. Add them to salads, smoothies, or sauté them as a side dish to keep your energy levels up throughout the day.

CITRUS FRUITS

Nothing says boost like the bright, zesty flavour of citrus fruits. Oranges, grapefruits, lemons, and limes are loaded with vitamin C, a key nutrient that helps combat fatigue and supports your immune system. The natural sugars in citrus fruits provide a quick energy boost, while the fiber ensures that the energy is sustained over time.

NUTS AND SEEDS

Nuts and seeds are nature’s compact energy sources, full of healthy fats, protein, and fiber. Almonds, walnuts, chia seeds, and flaxseeds are particularly good choices for keeping your energy levels stable throughout the day. They’re easy to snack on and can be added to yogurt, oatmeal, or smoothies for an extra boost of vitality.

QUINOA

Quinoa is a superfood that offers a perfect blend of complex carbohydrates and protein, making it a fantastic energy-boosting grain. Unlike simple carbs that cause energy crashes, quinoa provides a steady release of energy, keeping you active and alert. Use it as a base for salads, bowls, or as a side dish to keep your energy levels high.

BERRIES

Berries like blueberries, strawberries, and raspberries are not only delicious but also rich in antioxidants, vitamins, and natural sugars. These fruits help fight oxidative stress in the body, which can lead to fatigue. Berries are a great way to add natural sweetness to your diet while giving you a quick energy lift.

OATS

Start your day with a bowl of oats to set yourself up for sustained energy. Oats are high in fiber, which slows down the digestion of carbohydrates, ensuring a gradual release of energy throughout the morning. They’re also rich in iron and B vitamins, essential for maintaining energy levels.

AVOCADOS

Avocados are loaded with healthy monounsaturated fats that provide a long-lasting source of energy. They also contain potassium, which helps regulate fluid balance and muscle function, preventing fatigue. Whether you enjoy avocado on toast, in salads, or blended into smoothies, it’s a versatile food that fuels your body for the day ahead.

WATER

While not a food, water is essential for maintaining energy levels. Dehydration can lead to feelings of fatigue and sluggishness, so it’s important to stay hydrated, especially as the weather warms up. Aim to drink at least 8 glasses of water a day and consider infusing your water with lemon or cucumber for a refreshing twist.

By incorporating these energy-boosting foods into your diet, you can naturally enhance your vitality and make the most of the next season’s lively energy. Whether you’re tackling new projects, enjoying outdoor activities, or simply embracing the longer days, these foods will help you stay energised and ready for whatever summer has in store.

Are you ready for Summer? Tell me what you love best about it..

In Plant Medicine

Spring Herbal Teas: Benefits and Recipes for Teas That Support Your Health in Spring

December 5, 2024

As spring arrives, it’s the perfect time to refresh and rejuvenate your body with herbal teas that harness the power of nature. Herbal teas not only provide a comforting and soothing experience but also offer numerous health benefits tailored to the season. From boosting your immune system to supporting digestion and promoting relaxation, here’s how you can incorporate spring herbal teas into your daily routine.

DANDELION TEA: DETOX AND DIGEST

Dandelion is a powerful herb known for its detoxifying properties. In spring, when your body naturally craves cleansing, dandelion tea can help support liver function and aid digestion. This earthy tea is also rich in vitamins A and C, which can boost your immune system and promote healthy skin.

Recipe

– 1 tsp dried dandelion root

– 1 tsp dried dandelion leaves

– 1 cup boiling water

Steep the dandelion root and leaves in boiling water for 10 minutes. Strain and enjoy a cup of this detoxifying tea daily.

NETTLE TEA: NOURISHING AND REVITALISING

Nettle is a nutrient powerhouse, packed with vitamins and minerals like iron, calcium, and magnesium. It’s an excellent choice for spring as it helps to nourish and revitalise your body after the winter months. Nettle tea is also known for its anti-inflammatory properties, making it great for relieving seasonal allergies.

Recipe

– 1 tbsp dried nettle leaves

– 1 cup boiling water

Steep the nettle leaves in boiling water for 5-7 minutes. Strain and drink to benefit from its rich nutritional content.

PEPPERMINT TEA: REFRESHING AND UPLIFTING

Peppermint tea is a refreshing choice for spring, offering a burst of energy and helping to clear your mind. It’s also excellent for digestion, making it a great post-meal beverage. The natural menthol in peppermint leaves can help soothe headaches and ease respiratory issues that often come with seasonal changes.

Recipe

– 1 tbsp fresh or dried peppermint leaves

– 1 cup boiling water

Steep the peppermint leaves in boiling water for 5-7 minutes. Strain and enjoy this refreshing tea whenever you need a pick-me-up.

LEMON BALM TEA: CALM AND RELAX

Lemon balm is a gentle herb known for its calming effects, making it perfect for reducing stress and anxiety as you transition into spring. This tea can help you relax and sleep better, while its mild lemony flavour adds a refreshing twist to your tea routine.

Recipe

– 1 tbsp fresh or dried lemon balm leaves

– 1 cup boiling water

Steep the lemon balm leaves in boiling water for 5-10 minutes. Strain and enjoy a cup in the evening to unwind and prepare for restful sleep.

GINGER-LEMON TEA: IMMUNE SUPPORT AND DIGESTION

Ginger is a warming herb that can help kickstart your metabolism and support digestion, while lemon adds a dose of vitamin C to boost your immune system. This invigorating tea is perfect for those chilly spring mornings when you need a little extra warmth and energy.

Recipe

– 1-inch piece of fresh ginger, sliced

– 1 tbsp lemon juice

– 1 cup boiling water

– Honey (optional)

Steep the ginger slices in boiling water for 10 minutes, then add lemon juice and honey to taste. This tea is a great way to start your day with a healthy boost.

Tell me.. which tea most suits your needs right now?

I’m about to go brew myself a pot of peppermint tea!