Bodhi Wellness

15/02/2026

2026 is the year of fibre 🌾
I’m not saying protein isn’t important. Both are essential, but fibre has been seriously overlooked.

And honestly, aren’t we all a little tired of hearing about protein? 🤭

Why fibre matters:
🫘 Feeds your gut bugs → more diverse microbiome
🫘 Supports hormone balance & detox pathways
🫘 Keeps bowels moving (less constipation and bloating)
🫘 Stabilises blood sugar & mood
🫘 Reduces bowel cancer risk

Most women require ~25g/day, and men ~30g/day.
�Easy ways to increase fibre intake:�🔹Add 1 tbsp chia, flax or psyllium (or kiwi) to smoothies�🔹Choose oats for breakfast�🔹Double veggie intake at dinner�🔹Eat fruit and vegetable with skin on where possible�🔹Swap white rice for quinoa, lentils or beans�🔹 Include berries for dessert (raspberries are highest in fibre)

When increasing fibre, remember:
1️⃣Increase gradually to allow gut adaptation and reduce constipation and bloating

2️⃣ Adequate hydration is essential: fibre requires fluid to function effectively

26/02/2023

Our sweet baby boy is here. Welcome to the world,

💙 𝗠𝗮𝘃𝗶 𝗥𝗮𝗶𝗻 💙
Born 7/2/23 at 11.24am
3.4kg

16/12/2021

Just Breathe ~
Did you know we take an average of 23,000 breaths per day? But how many of those are conscious or really intentional?
When we’re anxious or stressed, our breathing becomes quicker and more shallow which makes it harder for our nervous system to get us into a relaxed state.

A simple and intentional breathing technique that you can do anytime, anywhere: At home, at work, lying in bed, even on the toilet, is “box breathing”.

Perfect to do at this time of year when overwhelm and anxiety be at an all time high!

Get comfortable…
Take a big breath and release.
Now begin the technique by inhaling through your nose for four counts, ensuring you fill your lungs completely.
Hold your breath at the top for four counts.
Exhale through your nose for four counts.
Once again hold your breath for four counts.
Then begin again - inhaling through your nose for four counts etc…

Repeat process for a few cycles as many times a day as you feel you need to.

27/07/2021

I can’t believe it’s been 4.5 months with our little squishy bear, Zander.

What a crazy, beautiful, exhausting, often challenging, but always heartwarming ride so far!

While the world feels a little dark and uneasy right now, you bring so much light and joy. And each night when we look at the stars together, I find the gratitude in it all✨🌙

25/03/2021

Our little man is here...

💙 Zander Jay Guberek 💙
Born 7/3/21 at 1.34pm
3.3kg

It’s an honour to be your mummy! ✨

10/12/2020

Bodhi Bliss Balls // the ultimate snack!
I don’t know about you but lately I’ve been snacking a lot more than usual. Of course it’s easy to grab what’s quick and convenient, but often times when we leave it to chance, we can end up making less than ideal choices (cue the 3pm chocolate craving). If you haven’t already, check out my bodhi bliss ball recipe, I’m sure you’ll love them.

Putting in a little extra effort when you have the time and energy to make these, saves the day when you’re in need of a quick, convenient AND healthy snack option.

INGREDIENTS:
1 cup almonds
1 cup fresh dates (pitted and chopped)
1/2 cup shredded coconut
2 TBSP chia seeds
2 TBSP pumpkin and sunflower seeds
2 TBSP raw cacao powder
1 TSP vanilla powder
1/2 TSP cinnamon
1 heaped TBSP coconut oil (can add more if desired - will help moisten the mixture)

Put nuts into food processor (or blender if it's a strong one!) and pulse a few times until broken up. Then add the remaining ingredients and blend! You may need to get in with a spoon and break the mixture up a little so it grinds evenly.
Empty mixture into a bowl. Roll into bite size balls, and coat in finely shredded coconut or cacao. Store in fridge or freezer.

Save the recipe and give them a go this weekend 👌🏼

01/12/2020

Who else loves a Poke bowl? 🙋🏻‍♀️

A great, balanced midweek meal and one that I love when the weather warms up.

Choose your protein (I used cooked tuna with some salt, pepper and mayo) but it wasn’t pregnant I’d be using some raw sashimi grade tuna or salmon! You could use tofu, chicken or even egg.
I buy some sushi rice from my local Japanese/sushi store as well as some seaweed salad and choose a few other veggies to chop up to go with it. In this bowl I used: corn, edamame beans, beetroot, carrot, cucumber, steamed broccoli and avocado 👌🏼Thats a total of 8️⃣ different veggies = one happy microbiome!
I sprinkle some Togarashi and Furikake (Japanese seasoning and seaweed mix) on top and voila!

Who’s adding a Poke bowl to this weeks menu? 👍🏼 👎🏼

29/11/2020

The easiest, and most delicious healthy pancakes served with beautiful fresh berries that are now in season 🍓🫐(how cute is the new blueberry emoji!!?)

These grain free, gluten free pancakes are my absolute favourite and I’m sure you’ll love them too! I add a little almond meal to bulk them up and cinnamon because, it’s the best 😉

INGREDIENTS
▪️1 egg, beaten
▪️1 mashed banana
▪️1 TBSP almond meal
▪️1/2 tsp cinnamon
▪️1 TBSP tsp extra virgin olive oil (for cooking)
▪️Optional serving suggestions: fresh berries , yoghurt, nuts, granola, maple syrup

METHOD
▪️Combine egg, mashed banana, almond meal and cinnamon in a bowl to make the batter
▪️Heat extra virgin olive oil on a pan and spoon pancake batter in
▪️Cook for approx 3-5 mins (depending on size of pancakes) before flipping
▪️Serve with your choice of fresh berries, chopped nuts or granola, a little dollop of yoghurt and a drizzle of maple syrup!

Enjoy!

23/11/2020

Dessert sorted! An old favourite but back to make my week more delicious! Fresh juicy medjool dates filled with my homemade almond butter and a little piece of dark chocolate on top!

Why are dates so fantastic?
They contain:
1. Fibre: to optimise digestion, prevent constipation and help with bowel health
2. Antioxidants: such flavonoids, carotenoids, phenolic acid to improve overall health, reduce inflammation
3. Minerals: such as potassium, magnesium and copper to regulate blood pressure and brain health

17/11/2020

Whilst it’s true, porridge weather is almost behind us, I’m still loving it as a delicious and filling breakfast option. I think you’ll love my ‘apple pie oats’! Plus it’s a great way to use up any apples you you have lying around that may have lost their crunch too.
Check out the simple and healthy way I caramelise my apples below, then add these to your porridge with a dollop of natural yoghurt/coconut yoghurt, then sprinkle with a few walnuts some cinnamon and a drizzle of maple syrup 👌🏼Don’t forget to save the recipe and add it to your weekly breakfast repertoire.

Ingredients:
▫️1/3 cup oats
▫️1 small apple
▫️1/2 tsp corn starch
▫️1 tsp maple syrup
▫️1/2-3/4 tsp Cinnamon (I like a lot!)
▫️Walnuts to garnish
▫️Natural yoghurt/kefir/coconut yoghurt to serve

Method:
1. Peel and dice apple into small pieces
2. Place apples into a small pot on stove and heat for a couple of minutes until apples soften
3. Mix together 2-3 TBSP water, 1/2 tsp corn flour and 1 tsp maple syrup then pour over apples. Add in cinnamon and on a low heat allow apples to soften and caramelise with the syrup
4. Set apple aside and make your porridge the way you prefer, either with water or your choice of milk or nut mylk
5. I combine 1/3 cup oats and approx 3/4 cup-1 cup of water and cook until desired consistency
6. Serve into bowl and top with caramelised apple, natural yoghurt/kefir
7. Sprinkle with cinnamon, walnuts and a drizzle of maple syrup
8. Enjoy!

10/11/2020

Gosh it’s a good feeling to be free again (well almost! 😷). Who else feels like a dark cloud has been lifted in Melbourne. So lovely being able to catch up with friends and eat at some of my favourite cafes again... and this weather ☀️ 🥰

This week I’ve been reminded just how much it fills my ‘happiness tank’ to have social interaction (and of course delicious food that someone else cooks 😋- thanks ).

What have you missed most that you’re now able to do that makes your soul happy and your heart sing? 👇🏼

02/11/2020

This is me! 🤰🏻
I’ve now passed the half way mark, baking this little ‘Bodhi bun’ for nearly 23 weeks.

Thankfully I’ve been feeling really well this trimester! I’m starting to get really excited about the adventure ahead (that, and simply just being out of hard lockdown 🎉). It’s so nice to finally be able to share this journey - and my growing belly, with my friends and family as we slowly emerge from our lockdown bubble. But I’d be lying if I said it’s been without its challenges.

Observing my body changing so rapidly and seemingly so out of my control is confronting! Of course I am aware of the miracle that is occurring inside of me, I don’t take that for granted for a second. My body is doing an incredible and super important job growing a little human 🤗 However I’m also having to practice daily, to love, appreciate and accept these changes that are happening, I’m talking to you extra bumps and lumps! The fact that I don’t wake up and crave a smoothie at the moment is ok... Not feeling like an abundance of veggies with every meal is ok...Taking extra naps during the day is ok... Enjoying an extra piece of chocolate (or three) is ok... and not not moving my body as much as I would have liked is also ok...

Pregnant or not, we all have felt the pressure (whether self imposed or otherwise), to look, feel and behave in certain ways at different points in our lives. But what I’m continuing to learn and embrace, is that loving yourself and having compassion for exactly where you are right now, is the greatest gift you can give yourself ❤️

Address

144a Hawthorn Road
Caulfield North, VIC
3161

Website

http://www.bodhiwellness.com.au/

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Welcome to Bodhi Wellness

Functional Medicine | Naturopathy | Clinical Nutrition | Herbal Medicine | Lifestyle Medicine

Getting healthy isn’t hard when you have the right support. My mission is to educate, inspire and empower you to be your best healthiest and happiest self. Together we will create a personalised roadmap to bring you back to a state of true wellbeing, by addressing the unique, underlying causes of your current health concerns.

Your journey to wellness begins today, I can’t wait to meet you.

Elise Grauer Naturopath & Nutritionist