Sustainably Nourishing

30/04/2026

As a Post menopausal woman with late ADHD diagnosis, I can attest that simple Fundamental Foundations are supportive for a more peaceful life.

Sleep Support for Menopause & ADHD: 4 Simple Habits That Work

Menopause hot flushes + ADHD racing thoughts = sleep sabotage. That 3am wake-up? You're not alone. Small changes to light exposure and morning movement can reset your body clock, calm your nervous system, and support natural melatonin production.

The Light + Movement Hack That Changes Everything
Morning (within 30 min of waking): Get outside for 10-20 minutes of natural light plus 5 minutes of gentle stretching or yoga. Light anchors circadian rhythm (key for both ADHD delay + menopause shifts); yoga calms the vagus nerve.

Evening (2 hours before bed): Dim lights, warm lamps only, no bright screens. Melatonin needs darkness — especially when ADHD night owl tendencies fight sleep.

Bonus: Warm shower 90 minutes before bed. Body temperature drop = natural sleepiness.

Why This Works for Menopause + ADHD
Menopause: Weakened melatonin + hormonal sleep disruption
ADHD: Delayed body clock + hyperarousal
Together: Morning light advances timing, yoga reduces cortisol, evening dark protects melatonin. Science-backed, client-tested.

Try This Tonight
Tomorrow morning: Yoga/stretching/facial movement/thai chi etc outside (no phone first thing)

Tonight: Lamps only after dinner

Switch devices after a couple of hours before bed

Warm shower before brushing teeth

Better sleep = calmer days + clearer focus. Ready to try? Book a consult or comment "SLEEP" below.

27/04/2026

Yesterday, with gratitude to Nambour Yoga Centre nambouryogacentre for hosting, we shared a wonderful day of Kitchen Conversations - conversing about inflammation and of course a little bit of play at lunchtime. Thank you to all who came along and shared a lovely day.

18/04/2026

15/04/2026

Shared with Dropbox

13/04/2026

Overwhelmed and confused by health info overload?

As a Nutritional Consultant with 20 years experience (retreat work, consultations), here's a fundamental foundation tip:

Taking some slow breaths before eating, calming the nervous system into rest and digest instead of fight or flight, chewing food really well is fundamental to supporting healthy digestive processes.

DM me "FUNDAMENTAL FOUNDATIONS" for a FREE 15min clarity call - i will meet you where YOU are.

08/04/2026

"Customer love speaks loudest! Check these glowing 5⭐ reviews – real stories from happy clients like you." Thank you ladies....

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06/04/2026

Komorebi …
It is not the beauty of the sunshine filtering through the leaves of trees overhead but the invitation for us to notice and to take a moment to marvel at this wonder of nature, the profound peace and sense of tranquility that one can absorb from simply stopping to appreciate the transient beauty.

I feel resonance with this feeling when I nourish others in my work, seeing moments of people sharing time over a meal, gathering.

Moments where inflammation ceases, where peace resides.

The very etching of the explanations of inflammation within the human body is interesting to me and my perspective finds the data increasingly inconclusive.
Inflammation is individual, systemic, cultural, etched in beliefs, practices and societal attitudes, structures and pressures - cumulative of many ‘ingredients.

I’m not a big fan of the word or concept of ‘workshop’ or lecture, however I find gatherings where conversations can take place with a group of people are often enlightening and helpful to the understanding within individuals and groups, where seeds of transformation begin and gentle inner unfolding of personal understanding can occur.

Kitchen conversations open doors within, they hold moments of Komorebi, and this is my intention, it isn’t the words or the cooking or content, it is the profound peace and sense of tranquility that one can absorb from simply stopping to appreciate the transient beauty of light that shines through them.

It is my hope to lessen the inflammation of all the noise and offer the feeling of connection, to welcome a space that brings peace. Perhaps even a moment of understanding there is nothing‘wrong’, only a unique opportunity to deepen self compassion.

I hope you will join me

https://events.humanitix.com/kitchen-conversations-exploration-of-anti-inflammatory-diet

02/04/2026

Join us for this light and inspirational Kitchen Conversation with retreat nourisher Leanne Johnston.

23/03/2026

Plenty of pumpkins…. Family day…. Hmmmm recipe play with yummy pumpkin/polenta/roasted hazelnut quiches! Kitchen fun

14/03/2026

Sustainably Nourishing 17 exquisite woman on Pumpkin Island….. 5 days of community, wholesome Wholefoods, spice witch wisdom, herb lore, love, intuitive direction
Beautiful facilitation and gratitude to michellefreemanyoga and katebmusic

24/12/2025

Merry Christmas

30/11/2025

Kitchen conversations…….
My being loves the connection of conversations that provide wisdom and insight in the moments that arise in the spaces in between.
Conversations connecting people, connecting pieces of knowledge to knowing deeply, conversations that are without agenda or direction or purpose.
Simply informative conversations where the messages arise providing pivotal insight and guidance.
Conversations that simply flow without sales pitches or ego.
Conversations where the words are formed from the ever present expression of exchange of each moment.
The bridge between what is and what is arising. Momentarily.
It is the ever present and changing landscape of life and the natural environment of the gentle, tender tranquility of words, expressed without force, pressure or thought.
And sometimes with it.
Conversations that transcend and are felt within the physical human experience, that are unique and meaningful, but never ‘something’ to be ‘worked out’, studied, referenced, dwelled upon.
These conversations offer a moment in time to feel, to drop from thinking, planning, working things out….. HEALING, what is not broken.
They offer the moment to understand that right now we are the best version of ourselves, regardless of how we judge this.
In these moments is the purity of self acceptance and the flow of self love.
It is hear that change occurs, sometimes in the subtle subconscious that tugs at the senses and sometimes in the gross conscious mind that may or may not be resisted.
It is in these conversations that a human being meets another human being without fuss, expectation, comparison or any of ‘the stuff’
I love kitchen conversations
Really it isn’t what you do, but how you do it.