Evolve Health & Wellness Co

Evolve Health & Wellness Co Simple Tools To Live Better Everyday
🧘‍♀️ Healthy Habits That Support Real Life
👩‍⚕️ Health Practitioner | Nutritionist
❤️ Sharing My Love For Health

With a BHSc in Nutritional Medicine and Lifestyle Coach certification, I help busy families build lasting healthy habits with easy routines and fuss-free, nutritious recipes. My mission? To make it easy for parents to raise adventurous eaters and create a healthier, happier home. Packed with practical meal prep tips and smart food swaps, I’m here to help you build habits that grow with your family

’s changing needs. Let’s make healthy living feel natural, simple, and more enjoyable. Because life’s too short for bland meals and boring routines!

🌱 Real food – Quick healthy family recipes
🥑 Easy meals & prep tips for busy parents
✨ Empower kids to enjoy healthy food
🔥 Simple habits to reduce stress, feel energized and balanced

You don’t need a perfect and elaborate plan to change your life.You just need capacity to start, and capacity comes from...
27/02/2026

You don’t need a perfect and elaborate plan to change your life.

You just need capacity to start, and capacity comes from supporting your nervous system first.

When your system feels safe:
- Stress reduces
- Energy steadies
- Clarity & capacity returns
- Habits start to stick

Start small, gentle and with support.

Calm before change.

💛 Follow for simple nervous-system support.

We kept Lunar New Year simple this year.Vietnamese food at home.A table covered in red, gold and glitter.Lanterns made w...
17/02/2026

We kept Lunar New Year simple this year.

Vietnamese food at home.
A table covered in red, gold and glitter.
Lanterns made with sticky sheets, pompoms and sparkles.
Red envelopes for the toddlers savings tins.
A Vietnamese pop dance party.

Small things.

Some of my fondest childhood memories are the ordinary ones - the smell of nems cooking and family chatter and laughter around the table.

So now we’re building our own, slowly :)

Do you celebrate Lunar New Year or have traditions you love?

Happy Lunar New Year to those celebrating 🧧

We kept Lunar New Year simple this year.Vietnamese food at home.A table covered in red, gold and glitter.Lanterns made w...
17/02/2026

We kept Lunar New Year simple this year.

Vietnamese food at home.
A table covered in red, gold and glitter.
Lanterns made with sticky sheets, pompoms and sparkles.
Red envelopes for the toddlers savings tins.
A Vietnamese pop dance party.

Small things.

Some of my fondest childhood memories are the ordinary ones - the smell of nems cooking and family chatter and laughter around the table.

So now we’re building our own, slowly 😀

Do you celebrate Lunar New Year or have traditions you love?

Happy Lunar New Year to those celebrating 🧧

Quinoa, Fennel & Butter Bean Lemon Salad 🥗A simple, grounding meal that doesn’t ask much of you.Steady energy. Easy dige...
10/01/2026

Quinoa, Fennel & Butter Bean Lemon Salad 🥗

A simple, grounding meal that doesn’t ask much of you.

Steady energy. Easy digestion. Nothing complicated.

Why it’s supportive:

- Quinoa + butter beans > steady fuel
- Fennel > gentle on digestion
- Lemon, parsley & EVOO > fresh, light, nourishing

Ingredients:
- Quinoa
- Fennel
- Butter beans
- Parsley
- Extra virgin olive oil
- Lemon
- Sea salt

Optional:
Add extra protein if your body needs it.

Nervous system note: A simple, grounding meal that supports steadiness rather than stimulation.

💛 Follow for simple nourishment that supports the nervous system.

Amanda x

If stress feels quieter but constant,you’re not imagining it.It’s the mental load.The background tabs always open.The fe...
29/12/2025

If stress feels quieter but constant,
you’re not imagining it.

It’s the mental load.
The background tabs always open.
The feeling of being “on” even when nothing is urgent.

That kind of stress doesn’t always look dramatic,
but it still costs energy.

Support doesn’t have to be extreme to be effective.
Often, it’s the small things done consistently that create the most relief.

Pausing.
Letting your nervous system settle.
Choosing one thing instead of ten.

What’s one thing you could do today to quiet your mind - even a little?

Save this if it feels familiar 💛

14/12/2025

Those old wives’ tales really knew their stuff.

When your nervous system is overloaded, digestion, energy and mood usually take the first hit.

Bone broth is one of the simplest ways to bring in warmth, minerals and deep nourishment your body can actually use, especially during stressful seasons.

To make yours more flavourful and supportive for gut + stress recovery, here are 5 ingredients to add next time you make it:

1️⃣ Fennel - sweetness + smoother digestion
Naturally sweetens the broth and helps calm bloating and tension in the gut.

2️⃣ Ginger - anti-inflammatory + grounding
Supports stomach motility, reduces inflammation and brings warmth that soothes an overstimulated system.

3️⃣ Bay Leaves - flavour depth + gentle nervous system support
Adds aromatic richness and compounds linked to calming the body’s stress response.

4️⃣ Shiitake Mushrooms - immune support + umami
Rich in beta-glucans for immune health and give the broth a savoury depth.

5️⃣ Parsley - mineral boost for stressed bodies
Full of magnesium, potassium and vitamin C, nutrients we burn through quickly when cortisol is high.

Bone broth is basically the wellbeing equivalent of hugging yourself from the inside - warm, steady, nourishing and so easy to digest when everything else feels a bit ‘too much’.

👇 If this resonates, comment below: Which ingredient are you adding to your next batch?

Your comments help my posts reach more women who need this support 💛

And if you want simple, fast nervous system resets you can use in under 60 seconds, grab my FREE Micro Reset Toolkit - link in my bio.

Ax

11/12/2025

I noticed a few more prominent grey hairs today…
and instead of feeling disappointed, I had a giggle & this little moment of “Okay, I may not feel like I’m closer to my mid forties but, it’s starting to show!” 🙈

I’m almost 43, and ageing gracefully has become less about “how do I stop the changes?” and more about
“How do I support myself so I can feel good as I get older?”

So many people reaching their 50s and 60s exhausted, sick, breaking down mentally or physically, and being forced to slow down long before they wanted to.
And I get it, life can get so busy, work can feel intense, stress builds quietly.

But I don’t want that for myself.

And with two small children, the reason feels even bigger.

I want to be here for them - not just alive, but thriving!
able to move, think clearly, play, travel, live fully.

So when I catch a new grey hair, or notice the extra wrinkles it becomes less of a “ugh” moment and more of a reminder to keep nourishing myself, body and mind.

Real food, nervous system care, sleep, strength, space, breath - the things that actually impact our future health.

And yes, it’s not New Year’s yet…
but maybe this is your gentle sign that you don’t need a specific date to choose a healthier chapter.

You can start building the future version of you anytime.

Even in a quiet moment in the bathroom, holding a strand of grey hair and realising you actually want to age well, not avoid ageing.

Here’s to ageing gracefully, from the inside out 💛✨

Ax

🎄 What health gift would YOU choose this year?Comment below & share this with someone who deserves a little extra care t...
11/12/2025

🎄 What health gift would YOU choose this year?

Comment below & share this with someone who deserves a little extra care this Christmas.

Amore relaxed, healthier, happier you truly is the gift that gives back to everyone around you 💛

Ax

03/12/2025

Ever feel that “tight chest / can’t catch a deep breath / everything feels a bit too much” moment?

This is the reset I use every single day when I feel the stress rising - the physiological sigh.

It’s the fastest, simplest way to calm your nervous system without needing a meditation, a quiet room, or even a full minute.

Here’s how it works:
👉 Inhale through your nose
👉 Take a second quick inhale at the top (tiny one)
👉 Long, slow exhale through your mouth

That’s it.
Your body literally deflates tension for you.

It’s naturally how humans and animals reset after stress… we just forget to use it as adults.

This is perfect if you’re:
- overstimulated
- wired but tired
- drowning in tabs + tasks
- or holding tension without realising

Do 1-3 rounds and you’ll feel your whole system drop down a level.

Your breath is a tool. You just have to use it.

Save this for the next time your mind won’t stop or your chest feels tight.

If you want more of these tiny, actually-doable resets, DM me RESET.

calmdownfast

I support women in midlife who feel tired, wired, inflamed, or frustrated with stress-weight, sleep disruptions, and ene...
01/12/2025

I support women in midlife who feel tired, wired, inflamed, or frustrated with stress-weight, sleep disruptions, and energy crashes.

As a Women’s Health & Nervous System Practitioner (BHSc), I blend:

- Science-backed nervous system tools
- Simple lifestyle shifts
- Nutritional medicine

to help you feel calmer, lighter, and more energised in your daily life.

My work focuses on:
- Sleep that feels restorative
- Steady, reliable energy
- Understanding (and reducing) stress-weight
- A calmer, more regulated body
- Feeling more grounded and in control
- Creating ease in real-life routines

If you want practical support for your sleep, energy, nervous system, or midlife weight shifts, you’re in the right place.

Save this post for later 🫶

I support women in midlife who feel tired, wired, inflamed, or frustrated with stress-weight, sleep disruptions, and ene...
01/12/2025

I support women in midlife who feel tired, wired, inflamed, or frustrated with stress-weight, sleep disruptions, and energy crashes.

As a Women’s Health & Nervous System Practitioner (BHSc), I blend:

- Science-backed nervous system tools
- Simple lifestyle shifts
- Nutritional medicine

to help you feel calmer, lighter, and more energised in your daily life.

My work focuses on:
- Sleep that feels restorative
- Steady, reliable energy
- Understanding (and reducing) stress-weight
- A calmer, more regulated body
- Feeling more grounded and in control
- Creating ease in real-life routines

If you want practical support for your sleep, energy, nervous system, or midlife weight shifts, you’re in the right place.

Save this post for later 🫶

Real health isn’t picture-perfect, and (this hurts to say) it doesn’t need to look pretty! 🫣Let it be colourful, plain, ...
14/10/2025

Real health isn’t picture-perfect, and (this hurts to say) it doesn’t need to look pretty! 🫣

Let it be colourful, plain, messy. Nourishing real food, that’s what counts.

Here’s to doing it your way — imperfectly, confidently & unapologetically!

💛 Like if you’re aiming for the real, not the perfect.

Address

Freshwater, NSW

Opening Hours

Tuesday 9am - 3pm
Wednesday 9am - 3am
Thursday 9am - 3am

Telephone

+61411264467

Website

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