Good Plate Nutrition & Health Coaching (2025)

23/08/2025

GOOD CHOICE | Fennel is one of my all time favourite plants. A nutritional powerhouse loaded with VC, potassium, calcium, magnesium, folate, iron & VK … just to name a few. Fennel has been proven to support digestion, immunity, inflammation as well as skin and bone health. Need I go on? 🫷🏼

Ok so now it’s your turn. I’ve got loads of ideas around how to use this beautiful bulb, but you know - the mental load & all 🫠🙄 So I thought I’d put it to YOU to help decide which of these three dishes I should make into a recipe reel to share 📲
 Let’s be honest - they’re all pretty basic b*tch - but aren’t the simplest things always the best? 💫

So, darl - what do you feel like for dinner tonight? 😉

1️⃣ Pickled fennel :: not really a meal, but still one of the most delicious condiments/side hustles I can think of) 🥒

2️⃣ Fennel & leek gratin :: oozy, bright and cheesy but not at all greasy - perfect accompaniment to any grilled or roasted animal protein 🌱

3️⃣ Roast chook with fennel :: the video here shows this dish before it goes in the oven - but believe me, this is simple home cooking at its very best 🐓

So what will it be? Pop your choice below in the comments (only one per person) and by Sunday night - I’ll post the recipe reel of the most wanted. ✨

Until then - Buon appetito! 🍋

19/08/2025

GOOD NEWS | Quietly chuffed over here as I’ve just been named as a finalist in 3️⃣ categories at the awards for 2025! 🤩

I am in some seriously GOOD company among some amazing businesses in the following categories:

🍋 Excellence in Professional Services
🍋 Excellence in Micro Business
🍋 Excellence in Innovation

Honestly it’s just so lovely to be acknowledged by your community - so thank you to whoever nominated me for these awards 🥰

It all really helps to put my little business on the Orange & Central West map (and maybe one day, Orange Monopoly?! 🧩😂) and I am just thrilled to be recognised for doing what I do, helping to improve the overall health & wellness of the community through delicious food & meaningful movement 💫

I can’t wait to celebrate with all the other incredible nominees & businesses on September 20 at 🪩

Until then - Buon appetito! 🍋

19/06/2025

DAY ON A GOOD PLATE | In the spotlight today is Will ‘Brenno’ Brennan, Founding Director of Brennan & Co., custom furniture & joinery designer 🪑

If you’ve ever owned a piece from B&C, you’ll know it’s not just furniture — it’s timeless, functional art built to be cherished for generations 😍 
TBH, I expected more sauso rolls & Halal Snack Packs ( ) in this DOAGP, but his gorgeous wife Lindsay keeps him in a good paddock with nourishing home-cooked goodness ❤️

First up — that gym commitment is impressive. I get the coffee-first thing, but I’d suggest pairing it with fruit, nuts or a boiled egg to help buffer cortisol spikes 🍳

yoghurt with granola is a win - just make sure there’s loads of nuts, seeds and seasonal fruit for extra protein, fats and fibre 🫐

Rokeby is like kefir, rich in probiotics & gut-friendly. The natural, unsweetened version is perfect for a busy bloke like Will — smooth, drinkable & convenient 🏃🏽🔨💨

The servo coffee & pie? Not unexpected 😬😆 but you followed my ‘raw & real’ brief perfectly. As you’re a fan of , I know you’ve got better options — but you were on the road, so I’ll let it slide 😂

The tuna and corn cake situation could be pimped with jarred capsicum, pickles, avo, cheese & EVOO for a fun flavour combo 🥑

Not enough nourishment in the AM can lead to heavy snacking later - like Jatz - delish but dangerously moreish. Try baby cucumbers, cherry toms, olives & hummus with your cheese & nuts instead. The more nutrient-dense the food, the less you need to feel satisfied ✋🏼

Dinner looked beautifully balanced & I love seeing seafood — try native options like Barramundi, sardines or mackerel. Similar levels of Omega 3s as Tassie salmon, but fewer nasties from intensive farming practices 🎣 (check my past reels for more on this!)

And finally — I’m a massive sweet tooth too, but aim for >70% cacao dark choc with fewer additives & more health benefits. Fruit & nuts in choc? Yes please — even better! 🍫

Love your work Brenno — hope these tweaks keep your energy levels strong to keep up with your 3 beautiful boys & booming businesses 👏

13/06/2025

GOOD INNINGS | Call me a Stage 5 clinger - but after 8 years at - today was my final workout here…and it was a real sweaty one thanks to the inexhaustible coach Jane 💦😂

I’ve been at F45 in Orange in the capacity of both coach and member & it’s safe to say I didn’t really stick around for the programming - but I did for the community 🥰 (plus lets face it, I was never really all that compliant anyway 🤪)

Over the years I’ve trained and worked with the most amazing people & coaches - some of them I now call life-long friends. There have been so many ups and downs - being a highlight, whichever NSW Government public servant decided it was cool to mandate masks in a gym clearly has never worked out in their life. Right - yuk 😷🤮😂

Although my focus with Good Plate is much more around nutrition & nourishment - as you CANNOT out train a bad diet - PT is still so important to me and I see strength & resistance training, as well as building a good routine around movement & fitness, as a vital way to optimise health & overall wellness 💆🏽‍♀️

Where to next? I’ll be lunging just across the hallway to and I am SO excited about this new chapter - meeting new people and further establishing friendships already forged 💫

I currently offer 1:1 strength & resistance training to existing clients - but if this is something of interest - I do have a few spots open Tuesday - Thursday. Please just email or DM me and we’ll get chatting about your goals 💪🏽

Until then - here are some shots & clips that I found deeeeeep in the archives of some memories from that gross blue floor that give me all the feels - and I know there are also some creepy ones on the purple F45 phone that I hope never ever surface again - you better burn that thing on Sunday 🔥

Thanks for all the good times to EVERYONE involved - it’s been a lot of sweaty fun 🥹

Buon appetito 🍋

21/05/2025

DAY ON A GOOD PLATE | Today I’m with Jess Conliffe aka ‘Shop Girl’ at the iconic JUMBLED. in Orange — but she’s so much more. Artist, model, graphic designer, event curator... the list is impressive! 💃
 Jess is fun, fiercely friendly, a total force & she loves good food. 🙌🏽

Alongside unstoppable Pip she’s helped grow into one of Australia’s biggest women’s networking events. With the final Huddle happening this weekend, I had to find out how she fuels herself in the lead-up 🏃🏻‍♀️💨

Kicking off the day with a crispy omelette — yum! I’d suggest adding avocado with lime, peanuts & a bit of kimchi for extra healthy fats, protein, probiotics & fibre 🍋

The mackerel chilli paste is a clean flavour bomb rich in Omega-3s — great for hormone support & pregnancy. Eggs bring a nice folate boost too. 🍳

Although handy, swapping the yoghurt pouch for a DIY mix of full-fat yoghurt, whole fruit & seeds would offer more fibre & nutrients. I love the grazing box — fruits, veggies, cheese & olives are fab for stable energy. A couple of dark choc almonds instead of those cheeky choccy eggs could be a gut-friendly upgrade. 🍫

The broth is warming, nourishing & gentle on the gut — I’ll be popping into to try it! The cruffin? Let’s just say — sharing is caring. 😉

Dinner looks beautifully balanced with lots of colourful veg — more is more, right !? The beef adds a good iron hit & a squeeze of lemon will help with absorption thanks to the Vitamin C. 🥩🍋

Seasonal fruit for dessert is a win. Kiwi Golds would add a nice twist — they’re amazing right now 🥝 If you’re open to a Milo swap, unsweetened drinking cacao could be a nourishing upgrade. 🧋

Good quality electrolyte supplements can be helpful, but I’d go for fresh lime or lemon juice over sugar-free cordials which usually contain artificial sweeteners 🍋‍🟩

Jess, your day is full of colour, balance & joy — no wonder you’ve got the energy to do it all! 🤪

I’ll be this weekend (fan-girling over 🤩) & with just 5 tix left there’s still time to grab yours!

Buon appetito 🍋

08/02/2025

DAY ON A GOOD PLATE | The first installation of DOAGP for 2025 is with the gorgeous Madeline Young, Director and Curator of in Orange NSW. is also a busy mum of Magnus, talented artist and self-titled chocolate fiend 🍫

The Corner Store Gallery is a vibrant space featuring artists from near and far and Madi does the most incredible job showcasing the artists - it’s well and truly worth a visit 🖼️

With a hands-on role that involves climbing ladders, hanging heavy artworks & moving sculptures, Madi needs to stay well-fuelled. Breakfast isn’t for everyone, and while I fully endorse having water before coffee - swapping skim milk for full cream could improve hunger regulation. A long black with a dash of milk is another option if a big cup of dairy isn’t your thing 🐮.

Fruit is the perfect snack, though bananas have a high glycemic index rating so I’d suggest pairing it with nut butter or mixed nuts. This will help to reduce a rapid blood sugar spike and will help keep Madi feeling more satisfied throughout the day 🍌

Madi’s water intake is on point—no wonder she’s glowing as that Green Goddess salad is packed with good fats, protein & fibre. I’d use the whole avocado and be more generous with the feta and pepitas—no need to limit especially when spreading them across meals. You can easily switch up the protein with tofu, eggs, poached chicken, or even smoked trout. 🥚

Pairing the apple with protein is smart, but I’d swap cheese stringers for cut up cheddar or mozzarella —just check the label for clean ingredients as I’ve found a lot of additives in some dairy snacks. 🍎🧀

That shell pasta ‘bolognese’ sounds like a hit! Adding lentils and zucchini is genius for extra protein and fiber. Love your work, Madi! 🐚

As a fellow sweet tooth, I love Medjool dates too - all natural. Dip them in melted dark chocolate and shaved coconut for a treat! has a great recipe 🤤

A better choice of dark choc is classic blackout 85% from or Moser Roth 72% from . Packed with fibre, polyphenols and antioxidants just a square or two does the trick! 🍫

Buon appetito 🍋✨

08/02/2025

GOOD TIMES | Tickets are now on sale for Fermentology 2.0 | Summer Edition ☀️

After our sell out event last year, Head Chef of and I thought we should get back together while the weather & seasonal produce is amazing & showcase how to keep summer going through into the depths of winter…in your kitchen anyway 🍅🥫

This time we’re going ‘Al Fresco’ & hosting our workshop in a local & lush vegetable garden. It’s the perfect ‘patch’ for an evening of nutrition & culinary education and to share some of Hugh’s delicious creations featuring fermented and pickled late summer produce 🥒

📆 Thursday 6th March
⏰ 5:30pm - 7:30pm
🏡 ‘Pirinari Patch’ Orange - details emailed to ticket holders on purchase
🎟️ Tickets are $90 and available via the (or just scan QR code on the poster)

Be quick - it sold out fast last year and tickets are once again limited 🏃🏼‍♀️💨

Can’t wait to see you there! 🥳

Buon appetito 🍋

08/02/2025

GOOD TIMES | Tickets are now on sale for Fermentology 2.0 ~ Summer Edition ☀️

After our sell out event last year, Head Chef of in Orange & I thought we should get back together while the weather & seasonal produce is amazing & showcase how to keep summer going through into the depths of winter…in your kitchen anyway 🍅🥫

This time we’re going ‘Al Fresco’ & hosting our workshop in a local & lush vegetable garden 🪴 It’s the perfect ‘patch’ for an evening of nutrition & culinary education and to share some of Hugh’s delicious creations featuring fermented and pickled late summer produce 🥒

📆 : Thursday 6️⃣ February
⏰ : 5:30pm - 7:30pm
🏡 : ‘Pirinari Patch’ Orange - address details will be emailed to ticket holders on purchase
🎟️ : Tickets are $90 & available via the link in my bio (or just scan QR on the poster) 🤳

Be quick - it sold out fast last year and tickets are once again limited 🏃🏼‍♀️💨

Can’t wait to see you there for some ferments & fun 🥒 🧂 🥳

Buon appetito 🍋

Good Plate Nutrition & Health Coaching

23/08/2025

19/08/2025

19/06/2025

13/06/2025

21/05/2025

08/02/2025

08/02/2025

08/02/2025

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