Inner Song Wellness

05/03/2021

Smiley little man is 2️⃣ months old and adored by us all 💙

02/15/2021

I feel so lucky to love my job and be involved with beautiful patients like this one 😍 Supporting women through pregnancy and postpartum is my passion. It is such a special time that is often overlooked, but having that extra support can make all the difference. Please get in touch if you need that support through your preconception or pregnancy journey 💖💖

12/28/2020

I’m excited to be sending out gift cards for the new year! Start 2021 by prioritizing your health and saying goodbye to 2020 habits. Naturopathy and Nutrition can help 🌿 Balance hormones 🌿 Pre-conception care 🌿 Pregnancy Care 🌿 Weight loss 🌿Gut health 🌿 Food intolerance 🌿 Chronic health issues 🌿 Just to name a few! Packages are available and January 2021 is filling up fast! DM me with any questions or to book in a FREE 10 minute discovery call 📞 Happy holidays and a happy new year 🎆 to all! 🌻

09/15/2020

Breakfast 🥣Are you a breakfast person? Some people are, and some people aren't!

In general, eating a meal in the morning is a great way to balance blood sugar, kickstart your metabolism and boost energy levels. But it isn't for everyone!

If you wake up with no appetite, than having a glass of warm water with fresh lemon 🍋 to start your day is a wonderful way to get your digestive juices flowing. If you are intermittent fasting, than breakfast is an easy meal to skip to keep your fast going until later morning.

Like anything to do with nutrition, we take a holistic and individual approach, there is no one size fits all method!

Now, here is my recipe for Tahini Olive Oil Muesli (adapted from

-2 cups of rolled oats
-1 cup of chopped nuts (I used walnuts, but anything you have on hand!)
-1/2 cup of shredded coconut
-2 tablespoons of pumpkin seeds
-2 tablespoons of h**p seeds
-2 tablespoons of sesame seeds
-2/3 cup of tahini
-1/2 cup of olive oil
-2 tsp vanilla
-1/4 teaspoon of sea salt
-1/4 cup of silan (date syrup)- Optional

Preheat oven to180c. Mix all dry ingredients in a large bowl. Mix all wet ingredients in a small bowl. Add wet ingredients to dry and combine. Spread on a baking sheet and bake for 25 minutes, stirring every 5 minutes to ensure no burning. Let cool completely and enjoy with dried fruit, yogurt or plant milk!

09/01/2020

Working with pregnant 🤰🏻 women and helping them through their pregnancy through to labor and the birth of their beautiful babes is my passion! I made up herbs 🌿 for labor preparation and post- partum recovery yesterday as one of my patients is getting closer and closer to that special time 💗. Herbs for labor prep include uterine tonics to help tone and strengthen the uterus for the marathon it’s about to go on! Have you tried herbs to prepare for labor? Message me for a FREE 15 minute discovery call to see how I can help prepare you for labor and birth 🙌

08/07/2020

Sourdough skills are a bit rusty! But I was reminded of how satisfying it is to make bread 🍞 just made of flour, water and salt and my trusty 5 year old starter (thanks to my sourdough guru ). Also reminded that baking bread is really not as time consuming as I tell myself 🤷🏻‍♀️. I’m excited to tuck in for our Shabbat dinner . Shabbat Shalom all 🙌

08/04/2020

This week is 🤱🏻 One of the toughest and most rewarding relationships a mother has. It isn’t easy. It is beautiful. Do you have questions about breastfeeding nutrition ? Herbs 🌿 that can stimulate milk production? Or want to share your best/worst breastfeeding moment? Please ask! Together we can normalize breastfeeding; the benefits, the struggles and the beauty. 📸 @306.photography

07/25/2020

Definitely a day for Quinoa Minestrone soup 🥣... Full of veggies 🌽 🥕🥦, protein , fibre, and warming and nourishing on a winters day 😋 Soup is definitely my favorite part of winter!

05/06/2020

Oh the humble black bean brownie 🍫🧁🍫🧁 Perfect for coeliacs , gluten sensitive patients, those wanting to introduce more diversity into their diet and perfect for tricking your household into eating more legumes 😏 Fudgy and decadent 😋 Recipe adapted from , she never disappoints!

04/28/2020

Speaking of colorful food 🌈... Beetroot Hummus ❤️ Is a beautiful color and jam packed with those photochemicals and bioactive compounds that for our beneficial to our health. Research has shown that the chemicals and nutrients found in beetroot are anti inflammatory , contain anti oxidants and can improve cardiovascular health! This dip is great to add to your rainbow 🌈 foods. Spread it on toast, crackers, dip carrot 🥕 and celery sticks in it and enjoy! Kids love the bright color too 😏

04/27/2020

As a naturopath and nutritionist, I am constantly telling my patients to EAT THE RAINBOW 🌈 ⠀
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What does that mean? Integrate different coloured fruits and vegetables 🌽 🍒🍌🍏🍉🍇🍍🥦🥕into every meal, the more colours the better. And unfortunately, no, white is not a colour that we like 🙈⁠⠀
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Why? Fruits and vegetables contain phytonutrients and antioxidants, vitamins and minerals, and the different colours all contain different benefits to our health. ⁠⠀
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Eating a variety of fruits and veggies helps to create a diverse gut microbiome and helps to boost immunity. These are simple ways we can support our gut health and immune systems, especially coming into the colder months.⁠⠀
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Challenge yourself to eat the rainbow, for just one meal a day to start with! Try adding extra fruit and veg to...⠀
🥣 Porridge (carrot 🥕, zucchini and sweet potato 🍠 with berries on top! ⠀
🌶 Stir fry⠀
🥦 Soups and Stews ⠀
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Tag me in your creations and learn what vitamins and minerals your rainbows are giving you!⁠⠀
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Want to learn more? Book in for a FREE discovery call to find out how natural medicine can benefit you!⁠⠀
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04/24/2020

Following up on our lentil shepherds pie recipe from yesterday, I thought I would share some of the health benefits of the humble lentil.⁠⠀
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Firstly, lentils are a fabulous pantry staple! In these times when we are shopping less, and working with what we have more, lentils can go such a long way! Red, brown, black and green lentils are all wonderful options and can be turned into soups, savoury pies, meatless meatballs, curries, dahls. SO many delicious options! And cheap too! We buy our lentils from our local Indian grocery, which has a great variety and allows us to support a local small business.⁠⠀
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Health wise, lentils are a wonderful source of plant based protein. 1.5 cups of cooked lentils has as much protein as a 85g piece of chicken! When combined with brown rice, lentils are a complete protein, giving you a rich source of amino acids. Protein aids in muscle growth and synthesis and gives us energy!⁠⠀
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Lentils are rich in iron as well! A great plant 🌱 based option for vegans and vegetarians. ⠀
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Research has shown that lentils can lower cholesterol, stabilise blood sugar, are low in fat and excellent for cardiovascular health.⁠⠀
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Would you like to know more about how food, herbs, and nutrients can benefit your health? Book in for a FREE discovery call and start exploring!

04/23/2020

Here we go, rice cooker lentil shephards pie 🥧!⁠⠀
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If you don't have a rice cooker 🍚, feel free to use a slow cooker, or cook on the stove top. A slow cooker has the same premise of "set and forget", but it takes a lot longer of course. Cooking lentils on the stove top is a great option too, but you just have to keep your eye 👁️ on it. ⁠⠀
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To a rice cooker, drizzle olive oil on the bottom and add.⁠⠀
-1 onion 🧅chopped⁠⠀
-3-4 cloves of garlic🧄 (or more!) chopped⁠⠀
-2 stalks of celery⁠🥬⠀
-1 capsicum chopped⁠🌶⠀
-1 carrot, chopped⁠🥕⠀
-3-4 mushrooms⁠🍄⠀
-Zucchini, tomato, etc-Anything that you have in your fridge, the more veg, the better!⁠⠀
- 2 cups of spinach or kale 🥬 ⠀
-1 Cup of lentils⁠⠀
-2 cup of water or vegetable broth⁠⠀
-1 can of diced tomatos⁠🍅⠀
-2 tablespoons of tamari or soy sauce⁠⠀
-1 teaspoon of cumin⁠⠀
-1 teaspoon of smoked paprika⁠⠀
-1 teaspoon of mixed herbs⁠⠀
-Salt and pepper to taste⁠⠀
-Many people like to add Worcester sauce to the lentil mix (if not vegetarian/vegan)⁠⠀
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Give everything a good mix, and set and forget! When the rice cooker turns off, have a look at the consistency and if all the liquid is absorbed and lentils are cooked, then you're done! If the lentils need more time and you want a more saucy/gravy like consistency, add a bit more water and turn the rice cooker to "cook" again.⁠⠀
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For the mash⁠ 🍠🥔⠀
-Add 3-4 diced sweet or white potatoes and 3 cloves of garlic to a pot and cover with water. Boil until cooked. Drain potatoes and add a glug of olive oil, a splash of any plant based milk you may have (I used coconut milk) and salt and pepper and MASH!⁠⠀
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Put lentil mix in a baking dish and cover with mashed potatoes. Smooth with the back of a wooden spoon and then decorate with a fork. Sprinkle mixed herbs on top! Bake at 180c for 40 minutes. Enjoy!⁠⠀
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04/21/2020

Life in with a toddler definitely has its moments, good, hard, long, eternal and fun moments. When nap time rolls around I find myself scrambling around and trying to tidy up 🧹 from the morning, get lunch and dinner prep done, squeeze in some work writing treatment plans and writing up blogs... but there are some where I just try to ignore all the chores and work and sit down and eat tahini blondies😋 🍪 And then as soon as I sit down... she wakes up 🤷🏻‍♀️

04/15/2020

This recipe is endlessly versatile! It's a great way to use up those sad veggies 🌽🥔🥕 in the fridge and make them happy 😀 Feel free to use dry or tinned beans, more or less quinoa depending on how thick and hearty you like your soup. Get creative and enjoy this warming dish 😋⁠
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Quinoa is high in protein, fiber, and contains all 9 essential amino acids, the building blocks of protein, which aid in muscle development among other great health benefits. You may call it a super food 🌿⁠
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Want to know more? Book in for a FREE discovery call to see how a naturopath/clinical nutritionist can help you!⁠
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@ Inner Song Wellness

04/10/2020

04/08/2020

🌸Wishing everyone a happy Passover 🌸 This year is definitely different than all others, and I hope we all experience freedom very soon! Until then, enjoy your family and your seder and I will be enjoying charoset , a delicious dip made with apples, walnuts, dates, cinnamon and red wine 😋🍎😊

04/06/2020

Are you wondering how Natural Medicine could help you during this time? Are you wondering what natural medicine is? This is your time to ask! I am offering a FREE 10 minute discovery call to see if Inner Song Wellness is the right practitioner to help YOU!⁠⠀
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Some of the many areas that natural medicine can help you;⁠⠀
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🌿Gut Health⁠⠀
🌿Hormone Balance (PCOS, Endometriosis, PMS)⁠⠀
🌿Pre-conception care⁠⠀
🌿Pregnancy care and nutrition⁠⠀
🌿Breastfeeding nutrition⁠⠀
🌿Introducing solids to your little ones⁠⠀
🌿Nervous system support (stress and anxiety, mental health)⁠⠀
🌿General health and wellbeing!⁠⠀
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You don't have to fall into one of these categories to want to know more about the benefits of herbal medicine, nutritional supplements, food as medicine and the holistic care that we provide.⁠⠀
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Feel free to contact me to find out more and to book in for your discovery call 🌸⁠⠀
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