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Evolve Health & Wellness Co

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Freshwater, NSW
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

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.

08/10/2025

I woke up after a rough night’s sleep, the kind where you just don’t want to get out of bed.
The sky matched my mood… dark, heavy and still.

But I went for a walk anyway, headphones in and chose to listen to Simon Sinek talk about optimism.

He said it’s not about pretending everything’s perfect,
it’s trusting that everything is working out for you.

When you choose to reframe a challenge, your brain releases neurochemicals like dopamine and serotonin, helping you shift from stress mode into possibility mode.

You literally start seeing things differently, because your brain begins looking for solutions instead of problems!

That simple reminder shifted something.

The clouds didn’t move, but somehow, I felt lighter ✨

Comment with a 💛 if you believe things are still working out for you, even when you can’t see it yet.

02/10/2025

Healthy Can Be Simple.Today’s lunch: tempeh with a rocket + fennel quinoa salad 🥗

Nothing fancy, just a mix of:

- Vegetables (2 is enough! Rocket & fennel)
- Complex carbs (quinoa)
- Protein + healthy fats (tempeh + lemon dressing)

That’s really all you need.

Sometimes we overcomplicate “healthy eating” when it can be as simple as throwing together a few fresh ingredients.

If keeping it simple means you’re eating more whole foods, then do what works!

For me, that’s often pre-making a tasty dressing so everything feels flavourful and satisfying or, pre-cooking quinoa or rice & popping it in an air-tight container in the fridge.

Healthy doesn’t have to be perfect. It just has to be doable.

💛 Follow for more simple, nourishing habits you can actually stick to.

11/09/2025

The Sauna Shift 🔥

It’s amazing what a few regular infrared sauna sessions can do for your body + mind. Here’s the difference I notice:

Before having regular saunas:
• Stressed or ‘tired but wired’ 😵‍💫
• Stiffer muscles + tension that just won’t shift
• Sleep feels broken or restless
• Stress feels “stuck” in the body

After adding regular sauna sessions:
• Steadier energy + calmer moods ✨
• Muscles feel looser, recovery comes faster
• Deeper, more restorative sleep 😴
• Stress melts away, body + mind feel lighter

Thanks .cave.balgowlah ❤️

Infrared sauna isn’t a quick fix - it’s a reset button your body will thank you for when it becomes part of your weekly rhythm.

Comment 🔥if you have tried infrared sauna yet, or 💛 if it’s still on your list!

05/09/2025

Weekend Balance 🍽️

Most weekends, I like to indulge a little, and for me, that means bacon with breakfast 🥓 (and yes… usually a couple of glasses of wine somewhere in the mix 🍷😉). Because health isn’t about being perfect - it’s about balance.

I strive to stay on the the 80/20 rule: nourishing my body most of the time, and enjoying flexibility when I want it.

Today’s plate: 2 poached eggs, avocado, and bacon 🥑🍳

Here’s why I love this combo:
✅ Let’s face it, bacon is delicious 😋
✅ Protein to support my body (especially in my 40s)
✅ Healthy fats + fibre from avocado for steady energy
✅ Blood sugar balance = no mid-morning crashes 🙌

It’s these small, consistent choices that make me feel good long-term, while still leaving space for life’s pleasures.

👉 Do you follow the 80/20 rule too, or are you more 50/50? Be honest 😜👇

❤️ Follow for more simple healthy habits that fit real life.

26/11/2024

🥗 Two-Minute Salad: Gone Faster Than I Made It! 🚀”

Ever thought of a salad as a snack? Sounds crazy, right? But here’s a mom win you’ll want to try! 🌟

This simple, fresh salad is a winner for adults and the kids.

It’s a breeze to whip up, delicious for both kids and adults, and the perfect way to sneak more veggies into your family’s diet. 🍅🌱

Ingredients:
- 1 punnet cherry tomatoes
- 1 teaspoon extra virgin olive oil
- a few fresh basil leaves, torn into big pieces (easy for kids to remove if they’re still warming up to greens)
- pinch of salt (unrefined slat flakes)
- optional: bocconcini cheese

Mix in a small bow and it’s ready to serve!

The girls gobbled it up faster than I could make it! 😄

LIKE if you want more tips/ideas like this ❤️

21/11/2024

Ready to make your family’s meals healthier and more nutritious without losing the flavors they love?

Here’s how:

🥑 Mayo ➡️ Mashed Avocado: Rich in healthy fats, perfect for sandwiches and wraps.

🥣 Sour Cream ➡️ Greek Yogurt: Adds a protein punch to dips, tacos & salads.

🍚 White Rice ➡️ Quinoa or Basmati Rice: Boost fiber and nutrients in all your favorite dishes.

💬 Which swap you excited to try first? Comment below!

These simple swaps not only enhance the nutritional profile of your meals but also introduce new, delightful textures and flavors your family will love!

Let’s evolve your family’s health together!

05/11/2024

Creating balanced plates for little ones doesn’t have to be complicated! These toddler dinners have it all:

🥕 Half the plate is colorful veggies to keep things fun and nourishing
🍝 1/4 complex carbs for energy
🍖 1/4 protein to keep them strong

By keeping it simple, you can ensure they get a variety of nutrients in every meal.

We’re only in charge of what goes on the plate, while they get to decide what and how much they eat.

Don’t despair, keep offering lots of veggies—healthy habits start young! 💕

Follow for more tips on creating balanced family meals ❤️ or DM for a nutritional consultation!

31/10/2024

Fueling my day with a balanced plate! 💪

Today’s lunch:
🥩 100g of juicy steak for protein
🍚 Brown basmati rice for complex carbs (& low GI)
🥗 Fresh red cabbage & fennel salad with a simple dressing of lemon, salt, and extra virgin olive oil – crunchy, refreshing, and packed with nutrients!

Did you know? Fennel is not only delicious but also a great digestive aid! It can help reduce bloating and support a happy gut. 🍃

Eating well doesn’t have to be complicated. Just real, nourishing ingredients that taste amazing together. 🍋🥬🌿

Who’s with me on making each meal a moment to nourish and energize?

Address

Freshwater, NSW

Opening Hours

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

Telephone

+61411264467

Website

https://www.evolvehealthandwellness.com.au/

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Are You Ready To Be Your Best, Healthiest Self?

Get excited to make better decisions, feel healthier, energised, focused, fitter, sleep better and wake up with a bounce in your step!

Are you sick & tired of feeling like you are missing out because you don’t have the energy to go out, play with the kids or catch up with family & friends? Or maybe you find it hard to stay focused and motivated so that you can achieve this years goals?

Have you had enough? Are ready for change?

Nutritionist & Lifestyle Consultant, Yoga Teacher, Amanda Jayne will help you to get through the challenges and hurdles you are facing, and help you get lasting results by reaching your health goals.