Nourishing You Nutrition and Wellness

09/02/2026

After a beautiful (and slightly extended) maternity leave, I’m so excited to say that I’m officially back 💛

The past season has been full of kids cheivements, heaps of family time, moving house, growth, and a lot of reflection about why I do what I do.First and foremost, I’m a mum and a wife; and I truly understand how hard it can feel to prioritise your health when life is busy, kids need you, and budgets are tight.

My biggest belief is this: Good nutrition shouldn’t be a privilege.Every family deserves access to simple, affordable, nourishing food , without parents having to sacrifice their own health, cook separate meals, or feel overwhelmed trying to lose weight or get back on track with their health

My passion is helping make healthy living feel easier, not harder. Real food. Real budgets. Real family life. All designed to fit into the lifestyle you already have.

I’m also on my own journey of getting my health back on track, and I’d love to support you on yours too 🤍

If you’ve been thinking about making a change for yourself or your family, I’m here and ready to help.Send me a message on socials or contact me on 0455 502 405 to chat.

Casey xth

25/09/2025

We had a great morning with lots of impactful conversation around food and the health benefits of eating a balanced diet. Really dove into what foods can do to our bodies and how much a wholesome diet can impact your mind and body. Thank you again to Ruah Community Services for all the work you’re doing and for having me. I love to see people enjoy real food and go away with inspiration to cook and try something new, with a truck load of knowledge to help live their best nutritional lives!

03/09/2025

🚫 Energy Drinks & Our Kids – Why We Need to Protect Them 🚫

As mums, we do everything we can to raise healthy kids – cooking meals, packing school lunches, encouraging water, fruit, and veggies. But then along comes energy drinks … and suddenly all that effort feels like it’s being undone.

Here’s why they’re such a problem (and it’s closer to home than we think):

✨ Caffeine Overload
• A single can can have the same caffeine as 3–4 cups of coffee.
• Kids’ bodies aren’t built to handle that – it leads to anxiety, mood swings, poor sleep, and even heart issues.

✨ Sugar Bomb
• Some have up to 21 teaspoons of sugar in ONE drink.
• That’s more than triple the recommended daily intake for kids.
• Result = energy crash, weight gain, sugar cravings, and behavior meltdowns.

✨ Real-Life Impact
• A 12-year-old drinks one before sport = feels shaky and can’t focus.
• A teen grabs one before school = restless in class, then crashes hard by lunchtime.
• Mums trying to keep kids on a healthy path = feeling like they’re fighting a losing battle.

⚠️ And here’s the truth – they’re not necessary for adults either.
Yes, we all get tired. Yes, we all need a boost sometimes. But the “energy” from these drinks is fake – a mix of sugar and caffeine that burns out quickly and leaves us more drained than before. Real energy comes from sleep, nutrition, movement, and hydration – not a can.

💡 What we can do:
• Keep energy drinks out of the shopping trolley.
• Talk to kids about why they’re harmful (not just “because I said so”).
• Offer swaps: chilled water, homemade smoothies, or natural electrolyte drinks.

💚 If you’re feeling like it’s a constant fight to keep your kids (and family) on a healthy track, you don’t have to do it alone.
I help families create simple, realistic nutrition plans that everyone can follow – no fads, no guilt, just balance.

👉 Message me if you’d like support with a whole-family nutrition plan – because our kids (and we as parents!) deserve better than energy drinks.

27/08/2025

03/07/2025

If tracking calories feels overwhelming or too hard to stick with, shift your focus to tracking how you feel instead. Nutrition is about nourishing your body, not punishing it with numbers.

Pay attention to your energy levels, mood, sleep, digestion, and how your body responds after eating certain meals. These are powerful indicators of what’s working for you and what’s not.

Sometimes, tuning in and learning to listen to your body is more helpful—and more sustainable—than obsessing over every calorie. Progress isn’t just measured in numbers, but in how you feel day to day. 💚

13/05/2025

Hey Mums — ready for a reset?

If you’re feeling run-down, stuck in survival mode, or just craving more energy and balance in your day… this is your sign.

I’m inviting you to join the FREE 10 Day Mum Reset — created for busy, brilliant mums who are ready to feel GOOD again.

Over 10 days, you’ll get:
• Access to a private group of like-minded women (you are not doing this alone!)
• Weekly live Q&As with me, a qualified nutritionist — ask anything, get real support
• Simple, delicious recipe ideas the whole family will love
• Worksheets and wellness prompts to help you reflect, reset, and reconnect with yourself
• A gentle push toward building sustainable habits, without guilt or overwhelm

It’s all online. It’s 100% FREE. And it starts on the 30th June!

Spots are limited because I want this to be an intimate, supportive space.

Drop a “RESET” in the comments and I’ll send you the details to join.
Let’s do this together.

23/03/2025

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26/02/2025

What does your daily dose of vitamin d look like? Whether it’s going to an outdoor class, walking along the beach, going for a swim or catching up for coffee outside…. It is so important to get outside and benefit from the sun for a little while every day!

☀️ promotes bone health
☀️ reduces stress and anxiety
☀️ aids in eye health
☀️ immune boosting!

Find your own way to enjoy the sun today. Just 30 minutes is all you need.

10/02/2025

💧 Stay Hydrated, Stay Healthy! 💧

Did you know that even mild dehydration can slow your metabolism, cause fatigue, and lead to cravings? Drinking enough water is essential for digestion, detoxification, and overall well-being.

✅ Aim for around 30ml per kg of body weight
✅ Start your morning with a dash of celtic salt in your water
✅ Add cucumber, mint, or berries for a refreshing twist
✅ Herbal teas & coconut water are great hydration boosters too!

How do you stay on top of your daily water intake? Drop your favorite hydration tips in the comments! 👇

17/12/2024

Why do we wait?

Our health should not be put on the back burner for another day.
Why wait til you’re sick to do something about how you’re feeling or to achieve those goals??

“New year new me” is the mentality that you have to wait for a special occasion or almost a socially acceptable time to get your s**t together and put your health first. Any other time of The year and you’re labelled a health freak, or weird because you are doing things differently…. Different from what?

The mainstream marketing that is making us sick in the first place?!
Put your health first before your body forces you to!

Book an appointment here

https://nourishing-you-nutrition.simplecliniconline.com/diary

Don’t wait for the next stop, jump off now!