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Elly Smith - Nutritionist, 7 West Promenade, Manly, Sydney (2025)

27/08/2025

Incorporating leafy greens into your meals regularly can do wonders for your health. These vibrant veggies are packed with essential nutrients, including vitamins A, C, and K, as well as minerals like iron, magnesium, and calcium, and phytonutrients such as chlorophyll, carotenoids, quercetin, and sulforaphane. They’re not only great for your body but also for your mind! 🧠💚

Here are some incredible benefits of adding more greens to your diet…

❤️ Heart Health —> Leafy greens like spinach and kale are high in nitrates, which can help lower blood pressure and improve blood flow, reducing the risk of heart disease.

🦴 Bone Health —> Greens are an excellent source of vitamin K, which is vital for bone health. It helps with calcium absorption and bone mineralisation, reducing the risk of fractures.

🦠 Gut Health —> The fibres in greens promote beneficial gut bacteria, enhancing the diversity of the microbiome. These fibres act as prebiotics, providing nourishment for the good bugs and supporting their activity in the digestive system. A healthy microbiome contributes to improved digestion, immune function, mental health and overall well-being.

From spinach and kale to arugula, broccoli sprouts and collard greens, there are so many delicious ways to enjoy them. Toss them in salads, blend them into smoothies, or sauté them as a side dish. Getting creative with your greens can make healthy eating exciting! 🍃😆🍃

👉 Challenge yourself this week: Try to add at least one serving of leafy greens to your meals every day. Whether it’s in a smoothie, salad, or stir-fry, your body will thank you! 🌱💪

22/08/2025

Have you ever noticed that when your digestion feels “off,” your mood often does too? That’s no coincidence. Science now shows that the gut and brain are deeply connected through what’s called the gut-brain axis.

In fact, around 90% of your serotonin — your “happy hormone” — is produced in the gut, not the brain (Gershon, 1998; Yano et al., 2015). When the gut is inflamed, imbalanced, or overloaded with the wrong foods, it can directly impact how you feel emotionally.

Here are 5 common signs your gut health could be affecting your mood:

1️⃣ Frequent anxiety or low mood → The gut produces neurotransmitters like serotonin, dopamine, and GABA. When the gut is out of balance, mood regulation suffers (Strandwitz, 2018).

2️⃣ Brain fog & poor focus → If your gut lining is inflamed, toxins and undigested food particles can leak into the bloodstream (“leaky gut”), affecting cognitive clarity (Foster & McVey Neufeld, 2013).

3️⃣ Food cravings, especially sugar → Imbalanced gut bacteria often “ask” for more sugar, which leads to blood sugar spikes and emotional crashes (Alcock, Maley & Aktipis, 2014).

4️⃣ Poor sleep → A healthy gut produces melatonin precursors, which influence sleep. An unhealthy gut can contribute to insomnia or restless nights (Benedict, Vogel & Cedernaes, 2012).

5️⃣ Digestive discomfort (bloating, gas, irregular stools) → This is your gut’s way of waving a red flag that something isn’t working right — and it often goes hand in hand with mood imbalances (Mayer, 2011).

👉 The bottom line: A healthy gut = a healthier mind.�If you’ve been struggling with anxiety, depression, ADHD symptoms, or mood swings, don’t just look at the brain. Look at the gut too.

✨ Remember: every small step you take toward better gut health… eating whole foods, reducing processed sugar, drinking filtered water, belly breathing and gazing at the sunrise and sunset… all support your gut and mental health.

� � � � � �
� �

14/08/2025

🌀 Serotonin is more than a mood chemical.
Most people associate serotonin with happiness. While it’s true serotonin helps regulate mood, it also plays essential roles in many other systems, especially the gut.

🌿 Gut health & motility.�About 90% of your serotonin is produced in your gastrointestinal tract! It regulates gut motility by influencing the contractions of smooth muscle, ensuring food moves at the right speed. When serotonin is imbalanced, this signaling can go wrong, contributing to IBS symptoms like bloating, constipation, or diarrhea.

🧠 Central nervous system roles.�In the brain, serotonin supports:
* Mood stability
* Memory & learning
* Sleep patterns & circadian rhythms

🍁 Serotonin also influences:
* Blood clotting (via platelet function)
* Bone density maintenance
* Pain perception

⚠️ Low serotonin symptoms:
* Digestive disturbances (bloating, constipation, diarrhea)
* Anxiety and low mood
* Increased pain sensitivity
* Carb cravings & appetite changes
* Sleep disturbances
* Low libido
* Gradual loss of bone density

🔍 What lowers serotonin?
* Chronic stress – reduces tryptophan availability
* Poor nutrition – low protein or vitamin B6 deficiency
* Low sunlight – impacts vitamin D & circadian rhythm regulation
* Genetic SNPs – can affect serotonin production, transport, breakdown, and receptor sensitivity
* Alcohol & drug use – short-term boosts, long-term depletion
* Gut microbiome imbalance or inflammation – disrupts gut serotonin production
* Certain medications – some migraine or blood pressure drugs can alter serotonin pathways
�Serotonin isn’t just your “feel-good” chemical, it’s a multi-system regulator. Caring for your gut, diet and nervous system and getting adequate sunlight exposure supports serotonin for better mood and overall health. 💗

04/08/2025

The perfect Australian winter dinner… 100% grass-fed and finished 🌱 lamb loin chops (thank you ButcherCrowd ) served with cauliflower and sweet potato mash and steamed greens. How good is REAL nourishing food! 🙌💛🙌

25/06/2025

One of my small but meaningful goals each week is to avoid food waste and this simple meal reminded me how doable (and rewarding) that can be! ♻️💚

The kids and I collected a few leftover ingredients from the fridge, pieced them together, and ended up with a dinner that we all genuinely enjoyed. It was hearty, NOURISHING, and perfect for the colder months when we all crave something comforting. 🥣🩵

What I love most is that meals like this show our kids how to be mindful of what we have. It’s not about perfection, it’s about being intentional and resourceful. 🌱💚

If you're looking for an easy way to reduce waste and stretch your grocery budget, start with one night a week where you “shop” your fridge or pantry. 🛒🤍

You might be surprised at what you can create! 👏💛

29/05/2025

Using food as my medicine…💛🫶💛

Patè 🦆 -> when made from the liver of a healthy, happy animal, is a nutrient-dense food rich in vitamins A, B12, and iron. Vitamin A is essential for maintaining the integrity of the immune system, while B12 supports the production of red blood cells and the proper functioning of nerve cells. The high iron content in patè also helps in transporting oxygen throughout the body, enhancing energy levels and overall health.

Sauerkraut 🥬 -> fermented foods like sauerkraut are not only delicious but also packed with probiotics. These beneficial bacteria help maintain a healthy gut microbiome, which is closely linked to immune function. A robust gut flora can enhance the body’s ability to fight off infections and inflammation and balance mood. Additionally, sauerkraut is rich in vitamin C, a powerful antioxidant that further supports immune health.

Sardines 🐟 -> a powerhouse of nutrients, offering omega-3 fatty acids, vitamin D, selenium and calcium. Omega-3s are known for their anti-inflammatory properties, which can help reduce the risk of chronic diseases. Vitamin D plays a vital role in immune response, while selenium is crucial for the production of antibodies. Calcium is needed for healthy bones, teeth, nerve function and muscle tissue.

Parsley and Coriander 🌱-> these vibrant herbs are packed with antioxidants and vitamins. Parsley is rich in vitamins C and K, both of which are important for immune function. Coriander is known for its anti-inflammatory and antibacterial properties and can assist in the removal of heavy metals from the body. Incorporating these herbs into your meals not only enhances flavor but also boosts your nutrient intake.

Capers 🫘 -> rich in antioxidants, particularly quercetin, and a variety of vitamins and minerals, including vitamin K, which is essential for bone health and immune function.

Avocado 🥑 -> provides monounsaturated fats, fiber, and a variety of vitamins and minerals. Its high content of vitamin E, an antioxidant, plays a vital role in maintaining immune function. The healthy fats in avocado also support brain, skin and overall health.

Topped with Gevity Rx bone broth mayo! 🥰

22/05/2025

🥝🥰 Kiwi season is here - making them fresher and tastier than ever! 💛✨ These vibrant, tasty treats are loaded with an abundance of health benefits, such as…

💚🥝 Vitamin C -> Kiwis are among the top fruits for vitamin C content (higher than oranges). This essential nutrient supports our immune system, aids in collagen production for healthy skin, helps in iron absorption and can lower inflammation.

💚🥝 Potassium -> Kiwis are packed with potassium, which helps regulate blood pressure levels, nerve impulse transmission, and muscle contractions.

💚🥝 Fibre -> Kiwis are rich in soluble and insoluble fibre, promoting regular bowel movements and supporting our gut microbiome. A fibre-rich diet can help prevent constipation and regulate blood sugar.

💚🥝 Antioxidants -> Kiwis contain various antioxidants, including carotenoids (lutein and zeaxanthin), a variety of polyphenols, and vitamins E and C, among others.

💚🥝 Folate -> Kiwis are a source of folate, which is important for mental and overall cell health and for pregnant women.

A kiwi a day keeps the doctor away! 🙌🥝🙌

20/05/2025

🍂 As the cool weather settles in and the seasons shift, our food choices naturally start to change. There’s something so comforting about cosy meals that warm us from the inside out! 🫶

Tonight, I’m embracing simplicity with a delicious one-tray meal, making sure to use up our leftovers….🌟

🥩 I took some beef from yesterday’s batch of meat stock and paired it with roasted potato and sweet potato cubes.

🌱🫛 I added frozen blocks of spinach and peas for a pop of colour and extra nutrition, some generous scoops of duck fat, and a sprinkle of Celtic salt.

🍁🧡 I then popped it in the oven, let it roast until everything was warm and golden, and to finish off… a drizzle of Gevity Rx bone broth mayo. Yum!! 🥰

08/05/2025

Here are three simple, powerful steps you can take today:

☀️ 1. Gaze at the sunrise before checking your phone…
Morning light helps reset your circadian rhythm, boosts mood by increasing serotonin, and regulates cortisol — your stress hormone. Just 5-10 minutes of natural light first thing in the morning can improve sleep, energy, and emotional balance throughout the day. 🌅

🌍 2. Ground yourself — literally…
Kick off your shoes and place your bare feet on the earth. Grounding (or “earthing”) has been shown to reduce inflammation, improve sleep, and support the nervous system by allowing your body to absorb free electrons from the earth’s surface. It’s nature’s reset button. 👣🍃

💧 3. Hydrate with filtered water…
You are made of water — and your brain, energy, digestion, and cellular function depend on it. Start your day with a tall glass of filtered water to rehydrate after sleep and gently wake up your system. 💦

I encourage you to introduce these practices. Your well-being matters — not just for your family, but for you. 🌿💚

03/05/2025

Yesterday was a day that I will always treasure… sharing the stage at the MINDD International Conference 2025 with my daughter. I was so proud of her bravery and passion for helping others to live healthier lives. 💙Thank you Mindd Foundation🙏 for all you do to support the health of our children and their families. 🩵

18/04/2025

1. STABLE AT HIGH TEMPERATURES 🔥
These fats are rich in saturated and monounsaturated fats, which are more chemically stable and less likely to oxidise or break down when exposed to heat, compared to polyunsaturated fats (like vegetable or seed oils).

Why does this matter? When oils oxidise, they form harmful compounds like aldehydes and trans fats, which are linked to INFLAMMATION and chronic disease.

2. MINIMAL PROCESSING 🏭
Unlike seed oils (like canola, soybean, and corn oil), these fats are typically:
- Naturally extracted (e.g., rendering tallow, churning cream into butter).
- Free from industrial solvents and deodorisers.
- Closer to whole food sources.

🌿 LESS PROCESSING = FEWER TOXINS + MORE NUTRIENTS 🌿

3. RICH IN FAT-SOLUBLE VITAMINS 🧬
- Vitamin A: Essential for vision, immune function, and skin.
- Vitamin K2: Helps shuttle calcium into bones and teeth.
- Vitamin D and E: Support bone health, immune function, hormonal balance and antioxidant defence.
- Ghee is also rich in butyrate, which nourishes the gut and reduces inflammation.

4. SUPPORT HORMONAL BALANCE AND BRAIN HEALTH 🧠
- Saturated fats are building blocks for cell membranes, hormones, and brain tissue.
- Cholesterol, found in animal fats is critical for hormone production and brain function.
- Medium-chain triglycerides (MCTs) in coconut oil are quickly used for energy and support metabolism and cognitive function.

5. ANCESTRAL USE 🌳
Humans have used these fats for thousands of years, long before industrial oils became popular.

15/04/2025

Preparations for the upcoming MINDD Conference are well underway in our household. This year, my daughter and I feel honoured and excited to be joining Helen Padarin on stage for some cooking demonstrations. We will share some quick, easy, and nourishing ways to support you and your family on your gut-healing journey. 🩵

The MINDD Foundation is an Australian non-profit organisation dedicated to reversing the trend of chronic illness in children. Its mission focuses on addressing METABOLIC, IMMUNOLOGIC, NEUROLOGIC, DIGESTIVE, and DEVELOPMENTAL (MINDD) disorders. 💙

MINDD promotes integrative healthcare by combining diet, nutrient therapy and lifestyle interventions to restore the body’s natural ability to grow, heal, and prevent illness. 🩵

The MINDD Conference fosters collaboration among global experts in integrative healthcare. Through its comprehensive approach, the foundation aims to empower families and healthcare professionals to implement effective treatments for chronic childhood illnesses. 💙
�The MINDD Foundation is on a mission to combat chronic illness in children by focusing on the root causes – not just the symptoms. 🩵

From nutrition to lifestyle medicine, MINDD connects the dots between modern science and holistic healing. Their resources are a lifeline for parents, practitioners, and anyone passionate about children’s health and long-term wellness. 💙

Follow Mindd Foundation to learn more. 🌱

Elly Smith - Nutritionist

27/08/2025

22/08/2025

14/08/2025

04/08/2025

25/06/2025

29/05/2025

22/05/2025

20/05/2025

08/05/2025

03/05/2025

18/04/2025

15/04/2025

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