Even Flow Lifestyle Medicine, 3/102 Clifton Crescent, Mt Lawley (2025)

14/12/2025

Birthday today 🎂 🤩 Reflecting on the last few weeks.

Beach weekends. Long meals with family and friends. Morning walks. Good food. Actual rest.

There was a time not long ago when my life had no room for any of this. Too busy. Too much on. Calendar completely full.

What changed wasn't finding more time. It was looking at what I could realistically remove. Making hard decisions about what stays and what goes. Like closing my wellbeing studio. I loved that space and the clients who came there. But running it wasn't sustainable when I was also working full time at my day job.

These photos are mostly food and people. That feels right. These are the things I've made room for. The things I dearly missed while I was busy with everything else.

Not every weekend looks like this. But now I know what even feels like. And I know it's worth protecting 💚

08/12/2025

You know those nights when you get home and the thought of cooking makes you want to cry?

Same.

I'm a nutritionist and a project manager. Between meetings, deadlines, and everything else that lands on my plate, I use convenience foods regularly.

Not because I don't know better. Because I do know better.

I know that when you're running on empty all day, your body will demand quick energy later. I know that feeling unsatisfied after meals sets you up for evening grazing. And I know that adding more work to your evening isn't the answer.

I categorise my recipes based on how much time you actually have.
🟢 Time to Spare (30+ minutes, perfect for weekend meal prep)
🟡 Some Time (15 to 30 minutes, simple assembly, minimal cooking)
🔴 No Time (under 15 minutes, grab and go solutions)

These salads are 🔴 No Time meals. Under 15 minutes, straight from the packet.

What makes them actually work:

→ Protein keeps you full. Without it, you'll be hungry again in 90 minutes, reaching for whatever's quickest.

→ Fibre supports your gut microbiome and digestive function. Most of us aren't getting nearly enough.

→ Variety provides the antioxidants and nutrients your body needs to function well under stress.

When you feel satisfied after eating, you're not spending your evening thinking about food or fighting cravings.

Feel free to swap things out. Not everyone likes salmon, or tofu, or feta. The principle stays the same regardless of which protein you choose.

That's the goal. Not perfection. Just meals that work with your reality.

Download my guide for more quick meal ideas and simple habits that support steady energy for busy professionals. ⬆️

07/12/2025

You'll see marketing ramping up soon. "Reset" after the holidays. "Undo the damage." "Lose 10kg in 6 weeks" promises. That celebration requires compensation. It can be hard to block out the noise. But your body doesn't need fixing. It never did.

05/12/2025

As we move into that part of the year where everyone's talking about the 'new you.' Six weeks to transform, detoxes, complete overhauls by February. It can feel overwhelming. (Side note: your liver is already doing an incredible job detoxing without any help from expensive products.)

But here's what I think you're actually looking for.
You're not searching for the motivation to make a massive change. You're looking for permission to make a tiny one. Permission to start imperfectly. Permission to begin without knowing how it ends. 1% gives you that. It asks for so little that waiting becomes the harder choice. No dramatic overhaul. No life-altering commitment. Just one small thing, today. And somehow, that's always been enough.

01/12/2025

~19g protein | ~12g fibre | 4 serves | 🟡 Some time

You know what happens when you don't sort lunch. By Tuesday you're at the cafe spending $25 on something that leaves you hungry by 3pm. By Thursday you've convinced yourself a muffin counts as a meal.

This is my version of that famous Jennifer Aniston salad everyone talks about. Make it Sunday, eat it all week. The protein and fibre actually keep you going without the 2pm slump or fundraiser chocolate box regrets.

Ingredients:
250g microwave cooked quinoa (Aldi does them)
400g canned chickpeas
150g feta, crumbled
50g slivered almonds
1/3 continental cucumber, seeds scraped out, diced
1/2 red onion, finely diced
1/2 cup continental parsley, chopped
1/4 cup mint, chopped

Dressing:
Juice of 2 lemons
1/4 cup extra virgin olive oil
2 tsp wholegrain mustard
1 tsp maple syrup (or 1/2 tsp sugar)

Method:
1. Put your diced onion in a bowl with the lemon juice and let it sit while you prep everything else. Takes the sharpness right out.
2. Drain and rinse your chickpeas properly.
3. Chuck quinoa, chickpeas, feta, almonds, cucumber, parsley and mint into a big bowl.
4. Fish out the onion from the lemon juice (keep the juice), add it to the bowl.
5. Whisk the lemon juice with olive oil, mustard and maple syrup.
6. Pour over everything and mix well.
7. Split between 4 containers. Good for 3-4 days in the fridge.

Toasting the almonds adds crunch but skip it if you can't be bothered. Add a tin of tuna if you want more protein. I had mine with fish on Sunday night, the rest became lunches that actually filled me up.

29/11/2025

By 3pm, you're reaching for sugar or your fourth coffee. You lie awake at night despite being exhausted. You feel guilty about stress eating but you're too tired to make different choices. Your digestive issues are getting worse.

Sound familiar?

I lived this whilst running my wellbeing studio. Helping others whilst burning out myself. That gap between knowing what's healthy and actually doing it when you're depleted? I know it intimately.

Your exhaustion isn't a character flaw. It's your nervous system stuck in chronic stress mode. And you can't willpower your way out.

From Exhausted to Energised is different.

→ We explain WHY you're tired. Not just "sleep more" but the actual nervous system science behind your crashes and stress eating.

→ We teach HOW to build sustainable energy. Evidence based strategies that work when you're already depleted.

→ We address the whole system. Your nervous system, gut health, sleep, and food choices all affect each other.

→ We're realistic. Thirty to forty five minutes per week. Bite sized videos. No meal prep marathons. No 5am routines.

One small habit per week. Twelve months to make it stick. Because habits take 66 days to become automatic, not 21.

What would shift if weekends weren't just recovery time? If you had energy for what actually matters? If you trusted your body again?

When you're even, you're in your flow.

Founding member pricing $397 AUD (regular $697 from July 2026). Beta launch April 2026.

Link in bio to join waitlist + get your free "No Crash Energy Guide."

DM me with questions.

27/11/2025

I switched back to cow's milk in my flat white this year after drinking almond milk for ages.

The catalyst? A month travelling through Vietnam and Cambodia where most places had never heard of almond milk. But I'd been wanting to make the switch anyway.

The reason → protein and calcium without extra effort. As women, we need adequate protein for muscle maintenance and energy regulation. Calcium supports bone health, which becomes increasingly important as we age.

Nutritional comparison for one regular takeaway flat white:

➡️Cow's milk → 9g protein, 241mg calcium
➡️Soy milk → 7g protein, 205mg calcium
➡️Almond milk → 2g protein, low calcium unless fortified

Here's the honest part—I originally switched to almond milk because that's what everyone in wellness circles was doing. Not because my body actually needed it.

Now I actually prefer cow's milk. I've heard enough money management advice about daily coffee costs. My morning flat white isn't negotiable, but switching to cow's milk saves roughly $1 per coffee—about $352 this year—without giving up something I love.

This is what I mean about practical nutrition for real life. What actually works for you matters more than what's trending.

23/11/2025

You've tried the 30-day transformations. The elaborate meal plans. The 5am routines.

And they worked... until they didn't.

January is when the wellness industry makes its biggest promises. Fresh starts, quick results, total transformations.

But what I've noticed is that the strategies that actually work are the ones you can maintain when life gets messy—not just during those first few motivated weeks.

Real change doesn't come from overhauling your entire life. It comes from small, consistent habits that actually fit into your packed schedule.

Not meal prep that requires hours on Sunday.

Not morning routines that need you up before your kids.

Not restrictive plans that fall apart the moment life gets messy.

Instead, we're talking about:
→ Adding one gut-supporting food to what you're already eating
→ A 90-second nervous system reset between meetings
→ Getting morning light within an hour of waking = better sleep

These aren't exciting. They won't make good before-and-after posts. But they work because you can actually maintain them.

Think about it like growing a plant from seed. You don't force it to grow faster—you create the right conditions and let the process unfold. That's what we're doing with your health.

Small habits. Sustained over time. Working with your real life, not against it.

That's the Even Flow approach.

20/11/2025

You just got talked over in that meeting. Again.

Now you're back at your desk with your chest tight, jaw clenched, mind racing through what you should have said. Next meeting in 15 minutes.

You try that breathing thing. The one from the wellness webinar. But your body feels wired, restless. The breathing just makes you more aware of how wound up you are.

Here's what's actually happening. Your nervous system is mobilised. It's prepared your body for action—and it may need to discharge that activation before it can settle.

When you're mobilised, your body often isn't physiologically receptive to settling practices yet. Trying to breathe through it is like trying to park whilst your foot's still on the accelerator.

This isn't you failing at stress management. This is a timing issue.

Movement often needs to come first. Three quick options:
→ Walk for 5 minutes (around your building, to get water, whatever)
→ Wall presses (press palms flat, push off hard for 10-15 seconds, release, repeat)
→ Tension and release (tense your muscles for 5-10 seconds, fully release)

After you've moved, your nervous system usually becomes receptive to those settling practices. That's when breath work actually works.

The tool isn't wrong. The timing was off.

Movement first. Then meditation.

15/11/2025

As a woman in my 40s, this is what wellbeing actually looks like for me.

After burning out multiple times juggling work with uni, then work with running my wellbeing studio, I learned health is invisible when you have it and everything when you don't.

Burning out taught me what actually matters. Not 5am routines or elaborate meal prep. Not what looks impressive online. Just sustainable practices that work with my real life, the kind I can maintain for years, not weeks.

It's about living long in a body that feels good. Not what it looks like, but what it feels like. Those Blue Zone centenarians were onto something. They lived to 100+ without tracking a single calorie or following a single wellness trend.

So I started choosing differently. Simpler. More sustainable.

That's why my meals follow 80/20 without counting. Why some days my movement is just my walking pad. Why I've learned to recognise when my nervous system needs to downshift and actually honour that instead of pushing through. Why reading trashy novels is part of my rest practice.

This isn't wellness perfection. It's sustainability.

In January 2026, I'm moving to Ubud for 12 months. Taking a sabbatical from project management. Choosing a slower pace. This is what that choice can look like.

This is even flow ⚖️

What does health look like for you?

Even Flow Lifestyle Medicine

14/12/2025

08/12/2025

07/12/2025

05/12/2025

01/12/2025

29/11/2025

27/11/2025

23/11/2025

20/11/2025

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