Holistically Em Naturopathy

Holistically Em Naturopathy My goal is to help you move from surviving to truly thriving, using diet, lifestyle, herbal medicine, and personalised care to get you there.

15/04/2026

Everyone’s experience with gestational diabetes is different, and mine definitely shaped the way I approach metabolic health and education with my clients 💚

12/04/2026

Snacking during pregnancy is often a survival strategy, but can contribute to blood glucose spikes. The key to steady energy and balanced blood sugar is to ensure you are pairing carbohydrates with protein and fats. So when you are getting your snack plate ready, or packing your lunch for tomorrow, remember to choose low carbohydrate options, that are paired with healthy protein and fat sources.

This simple shift slows down glucose absorption, keeping you feeling full and your levels stable.

Receiving a Gestational Diabetes diagnosis can feel like a whirlwind, but I want you to know that you are doing a beauti...
11/04/2026

Receiving a Gestational Diabetes diagnosis can feel like a whirlwind, but I want you to know that you are doing a beautiful job navigating this. 💚 Tracking your glucose isn’t about restriction, it’s about empowerment and understanding what your body needs to thrive during your pregnancy.
Save these tips for your first week of testing, and remember: one reading is just one piece of the puzzle. You’ve got this!✨

06/04/2026

Receiving a gestational diabetes diagnosis can feel like a lot to process, but I want you to know: you’ve got this. 💚
It’s about nourishment, movement, and a little bit of extra data, not just restriction or fear. Check out these first steps to help you move from overwhelmed

✨A GD diagnosis is not a reflection of anything you did “wrong.” It’s a physiological response to pregnancy hormones. Stress snd poor sleep also impact your blood sugar levels, as well as diet and exercise. So the best thing you can do for yourself and your baby right now is to stay calm.

✨Your doctor or midwife will likely refer you to a diabetes educator or a dietitian. Participate fully in these sessions and make sure you understand what they need from you - usually tracking your blood sugars daily. And then start tracking so you can start to see your patterns.

✨ this is only the tip of the iceberg though. Knowledge truly is power here. The more you understand how your body is processing glucose right now, the less overwhelming the daily management becomes.

If you want to learn, check out the blog on my website (link in bio) or book in for a discovery call.

06/04/2026

Curious to know more about me - fair enough as I get to know you very personally once we start working together 💚

03/04/2026

Functional testing gives us so much more information about what is going on for you. When we match this with your symptoms, history etc, we can treat much more effectively, hopefully saving you time and $$$ in the long run. Interested in learning more about testing? Let me know 📩

31/03/2026

Managing blood sugar during Easter doesn’t have to mean missing out on the joy of the season. For those navigating insulin resistance or gestational diabetes, the goal is to enjoy the treats while minimizing the “glucose spikes” that lead to energy crashes and inflammation.

✨No Easter eggs on an empty stomach - simple sugars (like chocolate) hit the bloodstream rapidly when eaten alone.
Tip: Have your chocolate after some protein and healthy fats: small serve of greek yogurt with granola, or a handful or nuts.
✨Change when you eat, not just what you eat - having your protein and vegetables first, before carbohydrates, can significantly reduce the post-meal glucose peak.
Tip: At the family lunch, go for the salad and meats or seafood first. Then consider your carbs, do you need the bread and a chocolate after, or will just 1 of them hit the spot?
✨Use your muscles to clean up the sugar. 10-15mins of light movement after eating helps your muscle use the glucose for energy, so less insulin is required.
Tip: Join the kids in an Easter egg hunt after lunch or take a short walk.
✨Can’t say no to a hot-cross bun? Consider what you can pair it with or when you have it.
Tip: can you buy the minis or just have half? Start with a small serve of protein first (nuts, yogurt etc) to reduce the blood sugar spike and make sure you have it with real butter (healthy fat).
✨Darker chocolate (70% or higher) is better as it contains less sugar and more polyphenols.
Tip: If you love milk chocolate and dark chocolate isn’t going to fix that craving, have a smaller portion of milk chocolate, paired with some nuts to add fiber and crunch.

Remember, one meal or one treat doesn’t define your health journey. When we are looking at blood sugar management, we are normally looking at the ebbs and flows over a period of time, not just one meal. So focus on these small shifts, enjoy the moment, and your body will thank you for it ✨

You know you need to eat more fibre, but what fibre do you need and how? There are two types of fibre and we need both. ...
13/03/2026

You know you need to eat more fibre, but what fibre do you need and how?

There are two types of fibre and we need both.

🟢 Soluble Fiber: The “Glucose Slower”
Soluble fiber dissolves in water to form a viscous, gel-like substance in the digestive tract.
The Benefit: This gel slows down the rate at which your stomach empties and delays the absorption of glucose into the bloodstream.
The Result: Instead of a sharp “spike” and “crash,” you get a gentle, sustained release of energy. Research consistently shows that high-viscosity fibers are particularly effective at improving HbA1c levels and insulin sensitivity.
🚜 Insoluble Fiber: The “Digestive Broom”
Insoluble fiber doesn’t dissolve in water, so it adds bulk to your 💩 and keeps things moving.
The Benefit: While its primary role is “regularity,” a healthy transit time is vital for metabolic health. It also serves as a prebiotic, feeding the beneficial gut bacteria that produce short-chain fatty acids (SCFAs).
The Result: These SCFAs, like butyrate, have been shown in research to play a role in signaling our bodies to manage blood sugar more efficiently.

Fibre needs to be paired water…. so if you’re increasing your fibre I take, you probably also need to increase your water intake.

💧 Why the Water?
Fiber is like a sponge. Without enough hydration, fiber can actually “sit” in the gut, leading to discomfort or constipation. To allow soluble fiber to form that helpful gel and to keep insoluble fiber moving through your system, adequate water intake is essential. Think of it as the lubricant that allows the fiber to do its job!

Tip: If you’re increasing your fiber intake, do it “low and slow.” Gradually add more plants to your plate and keep that water bottle handy!

Do you have any other favourite fibre combos? Let me know below! 💚

DigestiveHealth gestationaldiabetes pregnancy WellnessJourney

11/03/2026

If you are navigating PCOS, insulin resistance, gestational diabetes, or the shifts of peri-menopause, “eat more fiber” might sound like basic advice. But from a metabolic perspective, it’s one of the most powerful tools we have.

Fibre acts as a natural “buffer” for your blood sugar. By slowing down the breakdown of carbohydrates, it prevents the glucose spikes that lead to insulin surges, helping to manage energy crashes and hormonal haywire.
Why it matters for you:
* Insulin Sensitivity: High-fibre diets are linked to improved insulin signalling.
* Hormone Balance: It aids in the excretion of used hormones, preventing oestrogen recycling - we want fresh hormones.
* Gut-Brain Connection: It feeds the microbes that produce short-chain fatty acids, which help regulate metabolism.

Try this today:
🌿Pay attention to how much fibre you are having each day.
✨Then aim for 30g+ of fibre daily, but you need to make this change slowly
🥦Start small, add a tablespoon of ground flaxseeds to your yogurt or swap white rice for a mix of quinoa and sautéed greens.

✨Your hormones will thank you.

Research supports that increasing dietary fibre intake can significantly improve fasting glucose levels and insulin sensitivity in women with metabolic concerns.

FiberFirst HormoneHealth

01/03/2026

February started a little slower, which gave me some time plan for 2026 and refocus. Can’t wait for what this year will bring 🌸

25/02/2026

Sleep are you getting enough of it? Most of us are not getting enough quality sleep and our stress levels are often spiking during the day. ☺️Where can you find moments of calm during your day to lower your stress? levels? 💤 what tweaks can you make to your bedtime routine to improve your sleep? Need some more help improving your stress or sleep? Book a discovery call or initial appointment via my bio link 💚

22/02/2026

My focus this year has been on supporting my nervous system. Time in nature and especially time in the water with my family always hits the spot 💚

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