Nourish To Thrive Family Nutrition

Nourish To Thrive Family Nutrition Empowering women and children to achieve optimal health through simple diet and lifestyle changes.

Personalised nutrition support in a range of areas, including anxiety, ADHD, hormone imbalance, fatigue, weight loss and digestive health.

Thought for the week 🙂
07/02/2026

Thought for the week 🙂

Feeling flat, tired or just not quite yourself can be frustrating, especially when you’re doing all the “right” things.N...
04/02/2026

Feeling flat, tired or just not quite yourself can be frustrating, especially when you’re doing all the “right” things.

Nutrient depletion often builds slowly over time, particularly in women in their 30s and 40s. It doesn’t always show up as obvious deficiency, and symptoms can appear well before blood results change.

If some of these signs feel familiar, it doesn’t mean you’re failing or not looking after yourself. It often means your body’s needs have shifted.

This is something I work through in consultations, looking at nutrient status, diet and what your body needs now.

I’ve explored this in more detail in this week’s blog, including why eating well isn’t always enough and what to consider if this resonates with you (link in comments).

Would you like to find out if your child is getting enough of the nutrients needed for a happy and healthy brain? 🧠🌟 I’v...
02/02/2026

Would you like to find out if your child is getting enough of the nutrients needed for a happy and healthy brain? 🧠

🌟 I’ve created a free guide: Essential Nutrients for a Happy Brain

This handy guide is packed with information, including:

✅ checklists of deficiency signs and symptoms (to help you work out if your child might be lacking any important nutrients)

✅ simple explanations of how each nutrient helps your child’s brain

✅ lists of the best food sources for each nutrient

🚀 Unleash your child’s true potential by empowering them with the right nutrition.

🌟 Download your free guide now (link in comments)

P.S. The information applies to adult brains too! 😊

With kids going back to school this week, I thought it might be a good time to share a brand new lunchbox inspo post I’v...
28/01/2026

With kids going back to school this week, I thought it might be a good time to share a brand new lunchbox inspo post

I’ve put together 5 different bento-style school lunchboxes, suitable for primary school-aged children, using my usual lunchbox formula:
- protein
- wholegrains
- fruit and vegetables
- a healthy snack or treat

Just to keep it real, these posts are for inspiration only. If you’re short on time, don’t love cooking or have kids who are picky eaters, a simple sandwich with a decent protein filling is a great place to start.

I only have one child at school this year and he doesn’t tend to eat much during the day, so I just do my best to get some nutritious food into him and call that a win! If this sounds like your child, and lunchboxes often come home half-eaten, a nourishing afternoon tea can be a helpful way to make sure they’re still getting what they need nutritionally.

You can find a full breakdown of the contents of each lunchbox with recipe links in this week's blog post (see comments).

A quick reminder - for younger children, grapes and cherry tomatoes should be cut in half to reduce the risk of choking.

Wishing your children all the best in their first week back at school 💛

As this is my last day in clinic for 2025, I wanted to take the opportunity to thank you all for your support throughout...
20/12/2025

As this is my last day in clinic for 2025, I wanted to take the opportunity to thank you all for your support throughout the year. It really means a lot to me 🙏

I’ll be taking a little break from blog posts and social media over the holidays. As much as I love creating and sharing content, it can be a big commitment behind the scenes, so I’m looking forward to a few weeks of downtime with my family.

Wishing you all a lovely Christmas break and happy holidays. I'll look forward to catching up with you again in the new year! 🎄💛

Like most teenagers, my daughters are a little obsessed with matcha at the moment. I'm more of a regular green tea perso...
18/12/2025

Like most teenagers, my daughters are a little obsessed with matcha at the moment. I'm more of a regular green tea person myself - but I can see the appeal.

Matcha is a type of powdered green tea made from finely ground tea leaves. Unlike regular green tea, you’re consuming the whole leaf, which means you get a more concentrated dose of antioxidants.

Some of the well-researched benefits of matcha include:

✨ Improved focus and concentration
Green tea is rich in L-theanine, an amino acid that promotes calm alertness, helping you to stay focused without the overstimulation that often comes with coffee.

✨ A gentler, more sustained energy lift
Matcha contains caffeine, but in lower amounts than coffee, and it's released more gradually. This means you’re less likely to experience jitters or a mid-afternoon crash.

✨ Rich in antioxidants
Matcha is one of the most concentrated sources of antioxidants, which helps reduce oxidative stress and inflammation in the body.

✨ Supports stress resilience and nervous system balance
The combination of L-theanine and caffeine in matcha can help regulate the body’s stress response, which may indirectly support hormone balance, mood and focus.

✨ May benefit metabolic health
Some studies suggest matcha can support healthy blood sugar and fat metabolism, both of which play a role in steady energy, mood and overall wellbeing.

Unfortunately, most matcha drinks you find in cafes are full of sweet syrups and sugary flavoured powders. That sugar hit can spike blood glucose, followed by an energy crash, cancelling out some of matcha’s more calming and metabolism-supportive benefits.

If you’re making it at home, go for a good-quality matcha powder with your milk of choice and a little raw honey or maple syrup (if you need it). That way, you keep the benefits - without the blood sugar rollercoaster 💛

At this busy time of year, I completely understand if exercise isn’t at the top of your priority list. (I’d love to say ...
16/12/2025

At this busy time of year, I completely understand if exercise isn’t at the top of your priority list. (I’d love to say it’s at the top of mine - but I’m all for keeping it real!)

That said, I often find that once Christmas is over, things quieten down a little. The social plans ease, the mental load reduces and I generally have more energy to get out there and be active.

It’s not about going all out or launching into a strict routine. But if you’re in your late 30s, 40s or beyond, this can be a good time to get moving and think about what kind of exercise would support you.

As we move through midlife, the way we approach exercise often needs to change. In your 20s and early 30s, your body could probably bounce back quickly. You may have focused on cardio, burning calories or fitting in whatever exercise you could between everything else.

But once we hit our mid-30s, hormonal changes start to affect:
- Muscle mass
- Bone density
- Stress response
- Energy and recovery

At the same time, the load on our nervous system tends to increase (thanks to the demands of work, parenting, life admin etc) so intense, depleting workouts often do more harm than good. Now is probably not the time to take up

That doesn’t mean you stop moving. It just means you move smarter.

If there’s one shift I encourage women in midlife to make, it’s this: start building strength.

Resistance or strength-based movement is one of the most protective forms of exercise for women 35+, as it supports:
✅ Healthy metabolism
✅ Joint stability
✅ Bone strength
✅ Muscle mass
✅ Hormone balance
✅ Brain function
✅ Long-term independence and mobility

This doesn’t mean lifting heavy weights every day or pushing yourself to exhaustion. Just 2–3 twenty minute sessions a week of weight-bearing movement (e.g. dumbbells, pilates or resistance bands) can make a big difference.

It’s important to remember that not every week (or every day) will feel the same. This is particularly true if you’re in perimenopause or navigating hormone shifts, as your energy and mood can fluctuate more than they used to.

Instead of sticking to a rigid routine, try asking:
🤔 Do I need to move gently today, or do I have the energy to lift a little heavier?
🤔 Am I feeling depleted or restless?
🤔 Would a walk in fresh air be better for me than a high-intensity workout?

If you haven’t exercised in a while - or you’ve been in holiday mode - January can be a good time to reset gently. It's probably not the time to take up CrossFit or F45 - especially if you are feeling tired or depleted - but you could try this simple weekly routine:
👉 2 short strength training sessions (even 15–20 mins is enough) - search ‘beginners dumbbell workout’ on YouTube
👉 2 walks (can be gentle or brisk)
👉 1 stretch session (lots of stretching videos on YouTube too!)

Remember: movement doesn’t have to be all or nothing. Small, consistent actions are the most sustainable way to support your energy, strength and mood.

If you need inspiration, I recommend googling Heather Lee. She's a 99-year-old Australian who took up walking in her 70s and now holds world records in race walking. Last month, she even completed a 200km charity cycle ride! Heather didn’t start as an athlete - she was a medical receptionist who began walking after her husband died.

Heather's story proves this: It’s never too late to start moving your body. And the more you use it, the longer you’ll be able to keep using it 💪🏋️‍♀️

Lately, I've been feeling a bit stretched and finding myself counting down until the holidays. How about you? Juggling w...
11/12/2025

Lately, I've been feeling a bit stretched and finding myself counting down until the holidays. How about you?

Juggling work, family, meals, Christmas shopping - and the mental load that comes with all of it - can really take it out of us. And when life gets busy, our own health often slides to the bottom of the priority list.

But here are the three things I come back to again and again - for myself, and for the women I support in clinic:

🍳 Eat enough protein

Protein isn’t just for bodybuilders or gym junkies. It’s essential for muscle repair, hormone production, stable blood sugar, mood and energy - especially as we move through midlife.

As oestrogen naturally declines, we lose muscle more easily and recover more slowly. Protein helps to prevent that loss, supports your metabolism and helps you feel fuller for longer.

Tips:
- Aim for 20–30g of protein at each meal (especially at breakfast)
- Include protein-rich snacks when needed (e.g. boiled eggs, yogurt, hummus)

Increasing protein intake is a game changer for the women I work with in clinic, especially those who are low on energy, trying to lose weight or struggling with sugar cravings.

🚶‍♀️ Move your body - even just for 20-30 minutes

When you're busy or running on empty, structured workouts can feel like too much. But gentle, consistent movement can still have a big impact, especially in midlife.

From around age 35, we naturally start to lose muscle mass and bone density, and movement helps counteract that, while also supporting energy and mental clarity, joint health and circulation, stress and mood, and hormonal balance.

At this time of year, my advice is to find movement that feels manageable and enjoyable, for example, a brisk walk, a 15 minute stretching session, a short strength training or pilates YouTube workout, or even dancing with the kids. I go for a walk to my local park (or walk on the treadmill) most mornings and do a 15-20 minute dumbbell workout three or four times a week.

Keep it simple. A little bit of movement, most days, is enough to support your body and mind through the silly season.

😴 Prioritise sleep

I know this is easier said than done - I totally get it. I’ve recently fallen into the trap of staying up too late, just so that I can have a bit of “me time”, but I always regret it the next day.

Without quality sleep, even the best nutrition or exercise plans will fall short. Sleep is when your body repairs, your hormones regulate and your nervous system resets. It supports your immune system, blood sugar, digestion and mental clarity.

Some small changes that can help:
- Aiming for a consistent bedtime
- Reducing screen time in the hour before bed
- Creating a wind-down routine (magnesium, gentle stretches, herbal tea)

You don’t have to be perfect, but if sleep has become a bit of an afterthought lately, I encourage you to join me in trying to make it a priority again.

Now is definitely not the time to overhaul your whole routine, especially if you’re struggling just to get through the week. But by coming back to these three pillars - protein, movement and sleep - you’ll be giving your body (and your brain) the support it needs at this busy time of year.

And you might just find that life feels a little less exhausting… and a little more enjoyable 💛

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Hurstville Grove, NSW
2220

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Friday 10am - 2:30pm
Saturday 9:30am - 1:30pm

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