What are the opening hours?

Monday 6pm - 8pm Tuesday 6pm - 8pm Wednesday 6pm - 8pm Thursday 6pm - 8pm Friday 8am - 5pm Saturday 8am - 5pm

http://www.chillandnourish.com/

Chill + Nourish, Manly (2025)

02/11/2021

Did you know there is so much you can do with nutrition and lifestyle to support your future fertility. ✨ It is never too early to start thinking about your preconception health and ideally this should start before you want to conceive.

Our ancestors nurtured the fertility of women from menarche and were supported by their community to do so but this is something as society that we have forgotten as we get swept away by life.

As women we have all of our eggs since the time we are born and tending to your diet and lifestyle over the years before you want to have your children will help nurture your ovaries and entire body that is going to grow your baby and then nurture it once born for years to come.

There is an extra special window of opportunity approximately 90 days before conception too to maximise egg health. Even though all of our eggs exist, the maturation and selection process for ovulation starts 90 days beforehand. It is not just women - this is the same for men too as s***m take approximately the same time to maturate. This is a time for nurture and definitely not for detoxes or cleanses.

You may think of this as scary and a big responsibility - but personally I view this as exciting as it gives us the power back! Also -
it can be really the small things that we can do to upscale our diet and our lifestyle that can make a big difference.

Here are just a few of my favourite books for conception and pregnancy for those that want to know more.
- It starts with the egg ~ Rebecca Fett
- Awakening Fertility ~ Heng Ou
- Real Food for Pregnancy - Lily Nichols

This is going to be a big focus of my practice going forwards - especially focusing on supporting women with autoimmune conditions preconception as we may have a slightly bigger challenge than others due to processes already happening in our body, medications and other reasons.

Is there anything specifically that you want to know more on? Drop me a DM.

16/10/2021

Post surf weekend brunch ✨

• Zucchini fritters - made up with a combo of grated zucchini, eggs, cassava and tapioca flour, cumin and baking powder
• Sautéed kale with lemon
• Smoked salmon and spring onion
• Avo - these are cheaper than normal at the moment as due to restaurants not being open and not serving the masses avo on toast they are in massive over supply. This makes me feel very sorry for farmers who are selling them off for much less than normal. Where possible, we try and buy most of our food from markets / via veggie boxes to try and support them as much as we can rather than the big chains.
• Organic pasture raised soft boiled egg

Thoroughly enjoyed whilst discussing hiking plans for Christmas with Jan Breckwoldt] ! It’s been a long year and a long time since a van trip and I cannot wait for a break!!

We are planning on doing a 3 day hike whilst climbing Australia’s 10 highest peaks (or hills 😂) in Kosciusko National Park. Exactly what I was supposed to do last year but the Northern Beaches lockdown stopped me - if I had gone however I doubt I would have met Jan Breckwoldt] in the first place though!!

Next is to come up with some new ideas for dehydrated meals and snacks and to start prepping!! At the moment, I am still doing Autoimmune Protocol reintroductions so going to have to get creative!!! If anyone has any good ideas please send them my way!!

19/08/2021

Unfortunately those with an autoimmune condition (and many others too) have nutritional deficiencies which means our bodies not fully supported. There is something we can do about it though!
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Swipe left to read more and please reach out or comment below if you have any questions.
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16/08/2021

Regardless of what autoimmune condition you have -ankylosing spondylitis, rheumatoid arthritis, lupus, Hashimoto’s thyroiditis, Crohn’s, Celiac disease or any other - underneath the symptoms you are experiencing is a dysregulated immune system. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Absolutely, we want to help support symptoms of the condition you are experiencing but at the same time it is CRUCIAL that you are also taking time to understand and address what is driving your immune system not to be in balance.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In doing this, you will help put the dampener on underlying disease activity, support the body in healing and mitigate the chances of developing another autoimmune condition. Did you know that about 30% of autoimmune disease sufferers have the tendency to develop additional autoimmune conditions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So what should you be looking at? Here are my top 4 that I discuss with all my clients:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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** DIET ** Removing foods that are inflammatory and detrimental to your immune system and adding plenty of foods to support your immune system and heal your body.⠀⠀⠀⠀⠀⠀⠀⠀⠀
** GUT HEALTH ** Understand how your gut is functioning. Did you know ~80% of your immune system is in your gut!⠀⠀⠀⠀⠀⠀⠀⠀⠀
** ENVIRONMENTAL TOXINS ** These are significant risk factors in the development of autoimmune disease e.g. pesticides in your food, personal care and cleaning products, BPA⠀⠀⠀⠀⠀⠀⠀⠀⠀
** STRESS ** Stress raises your cortisol levels, which can weaken your immune system if they stay high for too long. Stress can come from externally e.g. your job and juggling a family or from internally e.g toxins in your gut, your thoughts, hormone imbalances. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Does this resonate and do you want to find out more? Send me a DM or click the link above to book your free 20 minute discovery call. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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09/06/2021

One happy face // sat on the floor of a carpark having just walked out of a canyon and eating yummy (autoimmune paleo) snacks! The first walk in a while and it felt so good!

The foods that put the smile on my face:

💚 Avocado wrapped in nori sheets (so good if you haven’t already tried them)
💚 homemade coconut yoghurt and organic berries - since going AIP, I’ve been making yoghurt in my instant pot - so easy and saves money 💵
💚 Mini sweet potato and beef heart mince poppers - my current go to AIP snack meal. Easy to make; transport and eat!!!

Nothing overly complicated and just things taken from the fridge at home (with camping bowls and cutlery) before heading away for a wedding.

What do you like to eat when you go away on adventures?

21/03/2021

Sunday mornings with coffee ☕️ delving into the complexities of the immune system so to support me and my autoimmune clients better.

The immune system is such a cleverly crafted and intricate system designed by Mother Nature to keep us but when it is out of balance can cause all sorts of issues! Despite it being complicated, it amazing how dietary changes and improving gut health can help it rebalance! Not surprising though considering the food we eat drives every cell and chemical reactions in our body!!!

Do you have an autoimmune disease? Have you considered changing your diet?

24/02/2021

Healthy breakfast with a view from the Tiny House near Braidwood we stayed in as part of a 5 day roadtrip to escape the hustle and bustle.

▫️ Coconut yoghurt with keto granola, almond butter and organic blueberries plus grapefruit segments.
🖤 A mug of gut healing chicken broth from in Moruya

How you start your day makes such a difference. Something like this which has lots of health fats in, protein and some healthy carbs is perfect and keeps my hunger locked up until lunch. Very different to the toast and marmalade or some cereal that I grew up accustomed too and left me ravenous not long after!

What is your favourite breakfast to eat in the wild?

15/02/2021

My homemade Birthday Cake // Jammed packed full of nutritious ingredients, free of gluten, grains, dairy and refined sugar and still delicious (in my opinion). Served with coconut yoghurt and organic raspberry coulis.

When I gave up gluten 9 years ago as a last ditch effort to get relief from (wow how time flies), cake, dessert, croissants and brioche were some of my favourite things - especially on special occasions.

I quickly realised however that not giving up something that was going to revolutionise my health just because I was going to miss out on some of my favourite foods, was a pile of rubbish. So instead of focusing on what my life was going to be missing as a result of going gluten free, I focused on what I was going to gain from it. Getting my life back! Freedom from my body, freedom from waking up every morning not knowing whether I could move or not, freedom to do whatever I wanted to do with my body and live the life I craved but had been stopped by my condition.

I was lucky that I noticed very fast the difference that removing gluten made which made it so much easier and overtime I have also realised that actually food made with whole food ingredients can taste WAY better than the ‘originals’ (as long as I am not just replacing with gluten free alternatives found in the health food aisle of supermarkets - have you seen the ingredient labels 🙄). As a matter of fact, if I had the choice between a regular almond crossiant or cake and my kinda whole food alternatives, I would choose the latter every time. It means I am saying yes to me, yes to my body and yes to living my highest life. It feels so good!!!

So are you doing things to support you live your highest life? If yes - 👊🏼. If not - what one small thing can you start today?

And remember to focus on what you gain, rather than what you loose. It is so much more empowering.

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02/02/2021

A snapshot of meals from my latest van trip. Just because I go away doesn’t mean my food principles go out of the window. Actually being in nature is even more of a reason to eat as follow my whole food principles and match the food I eat to the environment I am in. Plus I need to make sure I am supporting my body from the inside out whilst going on the adventures I live for.

— Dinner —
Chilli con carne - made in advance in the comfort of my own kitchen so I only needed to reheat it- served with rocket and freshly boiled sweet potato topped with olive oil and ghee
Followed by some squares of 80% dark chocolate.

— Lunch —
Soft boiled eggs (7 minutes in boiling water), smoked salmon, Lebanese cucumber, spring onion and tomato. Topped off with olive oil, lemon juice and salt and pepper.
Carrots and Harris Farm baba ganoush (no canola oil!) for a snack.

All I needed was a fridge (a cooler could also do), a stove and the food. Pretty easy once you get organised.

Food always tastes better in nature too!!

01/02/2021

Combing two of my favourite things - nature escapes in my van and researching for a talk on how to help heal autoimmunity through improving gut health. I am doing a talk on this very topic later this week for Dragon Claw, a charity very close to my heart who support those in Australia and beyond living with rheumatoid arthritis and lupus.

Research is increasingly showing the role of the gut in autoimmune conditions which needs to be shared far and wide. This has not been paid much attention in the mainstream approach to autoimmune conditions such as rheumatoid arthritis, Ankylosing spondylitis, lupus, multiple sclerosis and so many others yet it is so important both to get these conditions under control and prevent more from hitting further down the track.

Alessio Fasano MD an autoimmune expert states that in order for an autoimmune disease to manifest, increased intestinal permeability , otherwise known as leaky gut, exists alongside having an environmental trigger and also being genetically predisposed.

Imagine a world where we all paid more attention to our gut health! Even where we are predisposed to certain autoimmune conditions we could minimise the chance of them arising and if we already have an autoimmune condition, looking after our gut health can help manage flares which can be so debilitating and life altering.

04/01/2021

Throwback to first meal of 2021 // starting the year as I wish to go on. 💫

Lots of healthy fats, proteins and carbs, foods to support my liver and nurture my whole body and some simple additions to ramp up the deliciousness factor - hello toasted pine nuts and pomegranate and mint macadamia ‘feta’. 🤩

All all made in the grand total of about 10 mins. 💥

31/12/2020

Homemade mince pies made with 🖤 // gluten free, dairy free, refined sugar free but certainly not natural sugar free 😉

Mince pies are a big tradition in my family back home 🇬🇧 - most often homemade by me or my Mum my either with orange or almond pastry and served alongside brandy butter (not for me anymore!).

I wanted to keep up with tradition of keeping these homemade and make them inline with my food principles (not sure if any store bought ones would meet my pedantic ingredient label testing - even if gluten free 😊) . The pastry was made using grain free dough with some orange zest and almond essence added in with homemade mincemeat but with no suet or brandy this time and topped with flaked almonds. They are delicious served warm alongside coconut yoghurt.

In offering these up to vegetarians and people from other countries I realise that mince pies aren’t a tradition for many! They thought they were actually filled with mince. A good learning curve for me!!

I hope everyone has had a wonderful Christmas period however far from your loved ones you have been. ♥️

18/11/2020

Nourishing hiking food ....just one meal from my 50k 3 day hike I did back in October. Homemade dehydrated then rehydrated beef bolognese with a combo of veggies (beetroot, carrot, zucchini, capsicum) and quinoa. Rehydrated in water whilst hiking and then heated with turmeric bone broth to add extra nutrients and nurture my gut to make sure I am absorbing said nutrients!

Hiking with a pack is stressful enough on your body - especially if you also are living with an autoimmune disease - so in my opinion it’s fundamental you nurture you body with the foods you eat whilst hiking rather than add another source of stress which can so commonly happen.

Often we just take convenience over nurturing but there so often is a way to combine the two that benefits you both in the short and the long term.

For me even just 3 days on not eating foods aligned to me (for example 2 min noodles even if gluten free) will have me paying the price. I might feel ok the first time I eat them (with the novelty factor of course too) but the 3rd or the 4th I probably won’t and then comes the back stiffness and whatever else that comes to bite me sometimes days or a week after that then can linger for what feels like an age and stop me living my life. And what damage is it doing that happens at a cellular level that I don’t even notice?! It simply isn’t worth it.

So I opt to plan that little bit further ahead and take a bit of time in the weeks to hiking to making extra portions of my meals to then dehydrate. Once you get into the swing of it, it is pretty straight forward and your body will thank you!

10/06/2020

When you suffer with an autoimmune disease, paying attention to your gut health is critical //
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----- Why? -----
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1. TO ABSORB THE NUTRIENTS WE EAT - Our immune system is a nutrient intensive system and needs nutrients from the foods that we eat! We can eat the most nutrient dense diet but If our gut health is not up to scratch, then we won't absorb the nutrients that our body is so desperately crying out for and our immune system will not be supported to re-balance.
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2. 70 - 80% OF OUR IMMUNE SYSTEM IS IN OUR GUT - In managing autoimmune diseases the main aim is to calm down and support the immune system which is in overdrive. We cannot do this without out gut functioning properly as so much of our immune system is in our gut lining protecting us from our external world. Often the focus of protocols is on SUPPRESSING the inflammation arising but WHY is it arising? The gut is often a massive driver of this and through addressing this huge improvement in symptoms can occur.
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3. REMOVES TOXINS FROM OUR BODY - Our gut is a major organ of elimination. Providing it is working properly. If it isn't we can reabsorb the toxins we are trying to remove which burden the liver, impacts hormone function, drives inflammation and much more.
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4. GUT BACTERIA CAN TRIGGER AUTOIMMUNE DISEASE - It is now well publicised how important our trillions of gut bacteria that live in all of us are. There is a complex symbiotic relationship between the immune system and the gut microbiota and certain bacteria or their byproducts can potentially even trigger autoimmune disease in those with genetic susceptibility. The starting point for healthy gut bacteria is always in making sure your digestive system is functioning properly.
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Want tips to start you off on your journey to improve your gut that you can implement easily at home. Swipe to the left.
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Want to dive deeper on your autoimmune condition? Send me a DM or book a session or a Discovery Call www.chillandnourish.com/workwithme. @ Sydney, Australia

19/05/2020

Such a great post by Fran Dargaville! We often try to make a better choice and choose a nut milk assuming they are all made equal. Think again unfortunately. Some nut milks can be so toxic for our bodies it’s really important to investigate what’s in them. Read this post to find out more!!

07/05/2020

Whenever you make changes in your life it can seem a struggle, like you might never get there or the change might just feel plain weird, hard work or completely out of your comfort zone.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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// I just want to say to everyone out there who is shaking up their daily habits and routines in the effort to step towards a more powerful life that you will get there //⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Whether you are changing the foods you eat, how you exercise, your thought patterns, self care practices or anything else just have the courage to keep on doing it every day and those small things that right now may feel strange will eventually start to feel normal and part of life. You’ll probably look back in a years time and wonder what the struggle was all about. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This quote from ‘Untamed’ by is so true and makes it all worthwhile. With that in mind it is so important to see beyond that thing that you may be changing in your life right now and connect to the why you are doing it and visualising your future self one you have conquered it. If that change you are working on is really is in your highest purpose and your highest truth you’ll get there and then you’ll be on to the next thing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So to all those warriors out there who keep on putting one foot in front of the other, keep going. It will be worth it! 👊⠀⠀⠀⠀⠀⠀⠀⠀⠀
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26/04/2020

Our body tells us a story of every single minute of every single day - are you listening? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When I work with my 1:1 clients, one of the tools I regularly use is the Nutritional Assessment Questionnaire. This asks my clients +300 questions on their body so we can understand what is really going on and then work on the root cause and the true building blocks of the body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It is such an amazing tool which I love - and you can also track progress over time. See the improvement above. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you sign up for the VIP Option for our High Vibe and Healthy Program you can get see what your body looks like! You get a 1:1 consult with a Functional Nutritionist at the start and the end of the program - this includes a start and finish questionnaire and then bioindividual recommendations for your body!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sign up quick - the High Vibe and Healthy Program which I am running with Fran Dargaville starts tomorrow.

www.frandargaville.com/healthy

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23/04/2020

🤔Are you waiting for tomorrow to turn your life around? To face up to those those symptoms that have been holding you back for as long as you can remember? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I hear so many people say - "I will start tomorrow". Tomorrow never happens. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What about investing in you for once instead of prioritising everyone but you? After all investing in you is only going to help you be healthy and happy which will light up everyone around you too and allow you to support them even more.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To reward those who choose 'Choice #2' and say "YES" to themselves, we are offering ⚡️$50 off the normal price⚡️ of our ▶︎ High Vibe and Healthy at Home◀︎ 4 week online course. This only is on offer until the end of today so don't wait to take action. We start Monday.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Find out more and sign up in the link in my profile and of course send me a message if you have Q.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Life starts now! 💥⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Chill + Nourish