My post antibiotics + anaesthetic recovery protocol

I had a small procedure just over just over a week ago where I had some of my cervix removed - Yep, not an easy thing to talk about but hey that's life and I'll go more into that another day. On the day of the surgery I had to have a general anaesthetic, 2 panadol, 1 Nexium (reflux med) and 1 Maxolon (anti-nausea med) all within half an hour of each other, then followed by a week of pretty intense antibiotics. My goodness, you can imagine how overwhelmed I was mentally let alone physically about having all those medications, but in this situation, it was-what-it-was and I've made peace with it. 

I know all too well the stress all those drugs in one hit would be doing to my liver and my gut but thankfully I'm pretty well educated on both of those areas of the body and I had a plan of attack to make sure I was well-supported post-op and in the weeks that followed.

The foundation to healing is always good nutrition, no amount of therapeutic supplementation will make up for a shitty diet - you might as well flush your $$$ down the drain if you're eating really processed foods. So the first things first, you need to hone in on making healthy food choices which = eating whole foods (veg, fruit, grass fed meats, 'good' fats and whole grains) and cooking from scratch as much as you can. If you know ahead of time that you'll be having an operation you can plan well for this and have things in the fridge/freezer but if it's more short notice, like mine was (I had two days notice) then you'll just have to do the best you can and just focus on keeping things simple. 

No doubt you'll be feeling pretty rubbish if you've had surgery and even if you haven't and you're just on antibiotics for something I'm sure your motivation will be minimal. This is where your family needs to pick up the slack and support you - not just order takeaway because you're usually the main cook in the house. Even if they can just manage to roast you some veggies and frying off some chicken, that's perfect, it's not hard. If you want to take short cuts then opt for something like a premade organic soup (usually found in the cold section of the supermarket near the cheese).

Try to keep sugar to a minimum. Avoid binge eating while you're feeling flat and recovering. You'll want to I'm sure, I did, you'll feel a bit crappy and want to eat your feelings. Have a little chocolate if you want but after a square or two PUT THE BLOCK DOWN my friend! Your immune system is susceptible during and after antibiotics and your gut is vulnerable to imbalance; if you binge on sugar you'll only exacerbate current issues and potentially cause more. If you're prone to antibiotics induced thrush you need to take this seriously, sugar will exacerbate it and have you feeling even worse!

Ideas on what to eat...

  • Easy to digest foods like soups, smoothies, slow cooked foods, roasted veg, chia pudding, coconut yoghurt, broths.
  • Nutrient dense foods like fruit and veg, especially yellow/orange/red foods which are high in antioxidants and vitamin C, and eggs.
  • Fibrous foods like fruit, veg, quinoa, legumes, oats, buckwheat, sourdough.
  • Nourishing fats like coconut oil, nut butter, avocado.
  • Gut Mucosa-lining supporting foods like gelatin, coconut oil, gelled chia and flaxseeds 

My Supplement Protocol

Post surgery you need to work hard on supporting your liver, it metabolises most drugs and is our main organ for detoxification. You can give your liver a hand by taking certain supplements. This is what I took and why...

  • MediHerb LivCo - a supplement containing 3 herbs designed to support liver function the main one being milk thistle. There is lots of evidence to support the use of milk thistle and its role in detoxification. Another well-trusted herb is for this is rosemary, it's the second ingredient in the complex and the final one is five-flavour berry. There are lots of herbal liver support blends available on the market so have a look around and find one that contains well-studied ingredients like milk thistle. Another few good ingredients to look for are globe artichoke and dandelion. I take 1 in the morning and 1 at night and I'll continue to take this for 3 weeks post surgery.
  • BioCeuticals Liposomal Glutathione - Glutathione is a key antioxidant involved in the maintenance of cells. Glutathione is said to help with reducing oxidative stress and is involved in the detoxification functions of the liver, which assists in eliminating metabolic by-products from the body. I take 2 pumps in the evening - pump under the tongue and hold in your mouth for about 1 minute before you swallow and I'll continue to take this for 3 weeks post surgery.[Liposomal technology is a relatively new and exciting method of delivering nutrients to the body. Without talking in biomedical jargon it means the nutrients are captured in teeny tiny little droplets which are highly absorbable through the membranes in the mouth, this is awesome for those who have a compromised gut and have trouble absorbing nutrients.]
  • NutraVital Bio-Curcumin Plus - Curcumin is the anti-inflammatory component of turmeric. It's traditionally used to assist joint inflammation but it's actually great for any inflammation whether it's to do with the joints, skin, gut, uterus, brain etc. It's been widely trialled and usually, I recommend it confidently for a range or conditions. I'm using it in this instance to reduce inflammation on my cervix post-op but also any inflammation in my body (liver or gut) caused by medications I've had. I take 1 capsule in the morning and 1 in the evening - each cap contains Equiv 600mg Curcuminoids and black pepper and I'll continue to take this for 3 weeks post surgery.

During and post antibiotics. When you're on antibiotics there are plenty of ways during and after your allotted dose which you can do to make sure you preserve your beneficial bacteria and support your immune system. Supporting your immune system is important because around 80% of your immune cells are in your gut so they can be heavily affected by antibiotics, plus your chances of getting sick (with a sniffle or tummy bug) increases after antibiotic as they can leave you susceptible. Ok, so here's what I took to support my gut and immune system...

  • Vitamin C - Ah yes, good old vitamin C! It's a valuable antioxidant in supporting the immune system and not just for coughs and colds. I took 2000mg per day in tablet form (1000mg in the morning and 1000mg at night), it's also available as a chewable or as a powder. All Vitamin c supplements are very similar so just get one in a decent dose that suits the way you like to take it. I'll continue to take this for 3 weeks post surgery and probably 1000mg daily thereafter throughout winter.
  • BioCeuticals Liposomal D3 - Most of the time we think to vitamin D3 to improve calcium absorption for bone health but there is plenty of evidence that supports that vitamin D3 is valuable for a healthy immune system too, it plays an important part in the innate antimicrobial response. Being a Ballarat gal I take vitamin D3 daily over the cloudier months anyway (about 6 months of the year!) and I take 3000IU each morning - spray under the tongue and hold in your mouth for about 1 minute before you swallow.
  • Healthy Essentials Broad Spectrum 'Probiotic 10' Probiotic - Keeping up your beneficial bacteria during and after antibiotics is probably the most important thing you can do!! Antibiotics are designed to kill bacteria but it's usually fairly indiscriminate and will effect your 'good' bacteria too. I took the Probiotic 10 WHILE I WAS ON ANTIBIOTICS and then a different one afterwards which I'll explain below. The Probiotic 10 is a robust shelf-stable broad spectrum/multi-strain probiotic which also contains a great FODMAPs friendly prebiotic (food for the probiotic). The very important thing to note here is that if you're taking antibiotics in the morning and/or the evening you need to take this at lunch time (a minimin of 2 hours away from your antibiotics) to make sure you give it every chance to work, if you have them together you will likely kill your probiotics. I took 1 daily WITH lunch while on antibiotics.
  • BioCeuticals UltraBiotic 500 - This is your super heavy duty probiotic to have AFTER you've finished your antibiotics for maximum gut recovery - the guidelines say you can have it during antibiotic therapy but it's an expensive product so I'd rather save it until after. It's 14 stains in really high therapeutic doses to really focus on repopulating your beneficial bacteria. I'm taking it for 7 days after having been on antibiotics for 7 days, so take it for about the same length of time that you were on the antibiotics. I'll then go back to my normal routine of daily fermented foods and beverages for maintenance. 

So I guess that may seem like a lot of supplements to be taking! I usually don't take a lot of things, I just focus on eating well but in these special cases no matter how healthy you are to start with extra support is a good idea. 

*DISCLAIMER* Guys this is what I did in my particular situation, it doesn't mean it's the right thing for you in your particular situation. Although I am a health professional, I generally only recommend specific supplements after a private consultation or after having a thorough discussion with that person first. When choosing supplements please be mindful of drug/supplement interactions, health condition contraindications and pregnancy/breastfeeding restrictions before taking anything. If you're not sure, ASK! Please check in with your trusted health professional before undergoing supplementation therapy.  

Weight imbalance is a SIDE EFFECT!

I don't usually like to talk about losing weight but I'm going to.

There's already enough pressure on us all to look a certain way and be a certain shape and fit into a certain size we don't need people like myself to fat or skinny shame you too. It's all rubbish and I hate it.

Personally, it's taken me a long time to love my body and really not care how it looks or what anyone else could be thinking about how it looks. I've been overweight and underweight and been unhappy and felt horrible in both cases. 

The thing is, and we all know this, weight imbalances are almost always a side effect of something else, or a number of other things that are going on physically and/or emotionally. It could be a thyroid, estrogen, heavy metal or adrenal issue, maybe you've given birth or you've had a nasty virus. It could be that you're really stressed at work or home, had some emotional trauma, coping with depression and/or anxiety or a negative deep seeded relationship with food. All these things and more can cause you to lose or gain weight unintentionally. 

So what if you worked on reaching a healthy weight with all that in mind? What if you worked to correct the CAUSE/S not the side effect. Dieting and smashing it out in the gym aren't necessarily going to do you much good if you don't address your emotional eating problems or PCOS or your low thyroid or your gut imbalance or whatever is it. 

So my message really is, listen to your body! What else is going on other than the muffin top that's crept in over the last 12 months? Is your cycle out of whack? Or your digestion? What's stressing you out and how is that effecting your body? Are you really tired all the time? Why? How's your skin looking and feeling? What kinds of cravings are you having? Check in with yourself, friends.

So now, let's look at those OTHER side effects/messages your body is telling you and let's see what's going on! You deserve to feel amazing, I want you feeling well and totally pumped about life and the body you're in. If you think there's something underlying come and see me, I want to help you. It's as simple as calling the wonderful reception staff at Sturt Family Health and making a time. 


Hayley xoxo

Source: Pic Source ...


On 8th Sept 4 Seasons Juice and The Health Academy are hosting a FREE info night!

We'll cover:
- Everyday nutrition tips -
- Why cold press is best - 
- What's so great about our cleanses -
- Why we all need cold pressed juice in our lives -

We'll also have samples, give aways and spot prizes!

Numbers are limited so please book a free ticket which will add your name to the door. 

When: 8th September 7pm - 8.30pm

Where: Macarthur St Larder, 451 Doveton st, Soldiers Hill

Name *

My New Obsession | They've been helping people since the 1800s

Drum roll please....TISSUE SALTS! 

 What are they?

Tissue Salts are 12 vital micro-minerals which support natural healing processes in the body by regulating (macro)mineral levels in the cells. These micro-minerals are needed daily to support cellular metabolism and to ensure the nutrients which we ingest through food are evenly and appropriately distributed. Poor soil quality and over processing means our foods don't always contain the levels of good stuff it should. With that, the amount of stress a lot of us have in our lives means we use up our nutrient and micro-mineral stores a lot quicker than we should, therefore we do often need extra support. Tissue Salts offer just that! 

I started using tissue salts about 6 months ago and was suprised at the results I was getting. They have helped my family significantly through winter colds and flus, they have helped me with the occasional tension headache and PMS, they have helped my partner with muscle recovery after big gym sessions and more. I was genuinely shocked because I hadn't really understood how they worked so I didn't give them much value, because they continued to impress me I thought I'd better find out more!

A few weeks ago I attended an advanced training session in the Schuessler Tissue Salts down in Melbourne. Well now I understand it all I get what all the fuss is about! They're bloody awesome! I've started recommending them to my clients who have also been seeing fantastic results. 

I recommend you give them a go, they're safe for children, pregnant women, pets and they don't interact with any medications and are non-addictive. They do come in a lactose base but for those of you are lactose intolerant or vegan there are sprays which have you covered. 

Please know I haven't been paid or sponsored to write all this, it all comes from a place of passion and genuine love for the products. They're available to by from Go Vita Ballarat and of course if you want some guidance in choosing the right one for you feel free to hit reply to this email or book in a private consultation. Consultation details are found HERE

Hayley xoxo

Creamy Chocolate Dairy Free Ice Cream

A few weeks ago I attended an awesome chocolate workshop run by Grounded Pleasures hosted at Kittelty's At The Gallery. It's was totally amazing! I definitely have a new found appreciation for good quality coco powder.

While I was there the amazing amazing Sara Kittelty had made a no churn ice cream using Grounded Pleasures Chilli Hot Chocolate powder. Well, I haven't been able to stop thinking about it!

It got me thinking.... I wondered, could I make a dairy free version!? You know me, I had to give it a try. I did and nailed it! [Fist Pump] It's smooth and creamy and very similar to Zebra Dream ice cream if you've had that before. 

Give this a whirl and see what you think. For the original dairy version you can find Sara's recipe HERE

But here's my dairy free recipe! 

Hayley xoxo

Cooking with native Aniseed Myrtle

I made 'black heart' all natural gummies last night in hope's that I be able to replicate Black Cat lollies. I totally succeeded!

I used a new and interesting ingredient from Ballarat's own Saltbush Kitchen which you'll find at M.A.D.E museum. They have an amazing range of native bush spices, spice blends and syrups that will bring your kitchen alive!

The Saltbush Kitchen ingredient I used today is called aniseed myrtle. It’s quite rare in the wild, native to a few areas of North East New South Wales and has traditionally used for weight loss, lactation and stomach complaints. The sweet licorice flavour carries beautifully into the gelatin making a delicious and healthy Black Cat alternative! 

You can find the recipe HERE. Who's a fan?

Hayley xoxo

Juice + Cake! Yes Please

You need to make these muffins! >>> Grain Free Lemon Berry Muffins!

I absolutely had to share these amazing fluffy muffins with you! My absolute 1 in a million friend, Tania aka Feed Them Happy created them. Tania is always making, creating and sharing the most delicious and nourishing foods, especially treats!

Her family has been through a food revolution over the last few years as they discovered the answers to many of their problems were related to what they were eating. She's so genuine, has the kindest heart and is the most amazing mum! She's also studying Nutritional Medicine which make her even cooler. Totally check her out!

In other news...

New 4 Seasons Website is a GO!

Now you can find out where to buy your juice, were 4 Seasons will be popping up, and even book your cleanses online too. To celebrate the all this awesomeness we're doing a super special for this weeks CleanseDay Wednesday. Book a 24hr cleanse before 10am tomorrow and get 20% off! Pop over to the website to learn everything you need to know and book using the code [20OFF#CW3] at the checkout. Your cleanse will be available to pick up or have delivered tomorrow afternoon to start Wednesday morning.  

Hayley xoxo

Meet my amazing friend...

I have many amazing friends doing pretty amazing things but just for a minute let me tell you about my mate Leandra Brady Walker aka The Cosmopolitan Hippie.

She's what I would call a bright spark!

She'll walk into a room and light it up, she's fun, excitable, inspiring and totally down to earth. She's a business woman and also an awesome mum to two little babes. She's a chiropractor come author come foodie come women with influence! 

These are all the reasons why I love her. 

She's also created the most amazing weekend that's coming up in just 1 month. I don't even know where to start with how awesome this weekend is going to be. If you are a woman you need to check it out >> HERE, it will be a weekend of a lifetime I promise you!

Also she's just put out the most amazing healthy jelly slice recipe - yes it's possible! Check that out HERE!

Introducing CleanseDay Wednesday!

As you know I love my juices and smoothies, you also know I LOVE a good juice cleanse. To celebrate and totally embrace this love I'm going to be doing one 24hr juice cleanse every week - on Wednesdays. That sounds like a lot but my body is use to it and all my cleanses are calorically and nutrient dense so I'm covered! 

I believe cleansing is great for lots of reasons:
-It allows healing of the gut
-It brings clarity and mindfulness to your relationship with food
-It can help gently eliminate built up toxic c#%p in your intestines and colon
-It can help boost metabolism
-It can help boost energy levels
-It can stimulate the immune system
-It can help stimulate the function of certain organs like the kidneys and liver which aid detoxification of the body
-It can can reduce inflammation
-It can boost over all cellular metabolism and regeneration

To put it simply, all these things are possible because when you do a cleanse you take a huge amount of your body's energy off digestion and allow that energy to be used in other areas of the body. Juice, especially cold pressed, is really high in vitamins, minerals, phytonutrients and living enzymes and because juice is absorbed so easily, requiring almost no digestion these nutrients are a lot more accessible. 

This is how you get involved.....

1. Sign up to receive a FREE weekly juice and smoothie recipe. These will be quick and easy recipes you can do at home and have along with your daily food. I'll send them out on Mondays (starting tomorrow) so you can have everything organised for Wednesday. You'll make your juice or smoothie and enjoy one along with me. Even adding in just one nutrient packed drink a day can make a difference to how you feel. I'm adding in the smoothie recipe too because not everyone has a juicer, so if you can't juice, do a smoothie instead! 

2. You can book in to do a 4 Seasons Juice cleanse along with me and have us do all the juicing for you. You can find out more info on the 4 Seasons website We're in the process of setting up our brand new kitchen, it's almost done, so we'll be kicking off again in a about two weeks but you can book now. Email me at to book a cleanse.

Ok, are you with me?

It's been a while and here's why...

Hey, it's been a little while since we've chatted. 

Have you ever felt like you've just needed a little time for yourself to rejuvenate and feel that spark of inspiration again?

Well, that's what I've been doing recently. It's been fantastic and just what I've needed to kick start me on my next lot of health and wellness adventures.

There's lots of exciting things coming up I need to tell you about and I definitely want you involved in. 

Firstly, I have my next workshop coming up next weekend - Gluten Free Baking! It's going to be my last one for a while so I can focus on a few other things which I'll tell you about in a minute.

Gluten Free Baking Workshop

Gluten free baking can be tricky especially if you're new to it. You or someone in your family may have a a gluten allergy or intolerance, you may be following a paleo diet or you may just want to broaden your baking skills. 

In this class you'll:

-Learn how to convert your old recipes over to gluten free versions

-Understand the difference between gluten free vs grain free

-Learn the many different flours and other products you have available to you to set you on your new baking journey

-Watch and taste a sweet and savoury food demonstration

Date & time: Saturday 18th June 4.30pm 

Duration: 2 hr, includes workshop, food demonstration and tasting

Location: 4 Seasons Juice Bars, 323 Sturt St Ballarat (in the Myer block)
Bookings Essential

As I said this will be my last workshop for a while, this is for two reasons.... 

1) I'm organising the Ballarat Health & Lifestyle Expo again which will be happening in October. Organising an event like this takes a lot of work, so to do it properly and make it even better than last year I need to have that extra time.

2) The other reason is because I've permanently teamed up with the owner of 4 Seasons Juices Bar, Leisha Wachter. Together we're taking the 4 Seasons juice business to a whole new level! Although the shop front is no longer, you'll be seeing our premium cold pressed juices in more local cafes, gyms and markets. Some of our current stockiest include Kittelty's at the Ballarat Art GalleryThe Ballarat Paleo CafeAussie Oggie Pasty's in Sturt St and Go Vita Ballarat. Stay tuned for more but in the mean time you can get behind us by getting our juices from these guys.'s the really exciting part...

Apart from cold pressed juices to buy, we're also offering a range of carefully crafted juices cleanses, from a simple 24hr one to a 9 day one. For more info on the cleanses hit the links HERE. If you have any questions just hit reply to this email and ask away! For more info please email me at

Leisha and I also have something else special on it's way for Ballarat so stay tuned!

Have a great long weekend my friend!!

Hayley xoxo

What's coming up...

Hello, hello!

As the cold weather is suddenly upon us I've been giving my slow cooker a fair work out. Stews, soups, curries galore! 

My favourite go-to is....

700-800g diced chuck/rump beef
500ml beef broth
3 cups of assorted favourite veg
1 heaped tablespoon mixed dried herbs
3-4 tablespoons tapioca flour


Add all ingredients except the tapioca into a large slow cooker (mine is 6L), leave for 8 hours stirring once or twice throughout the day if you can otherwise don't worry. 

In the last 20 minutes before serving add the tapioca to thicken it. 

Serve with mashed potatoes/sweet potatoes/pumpkin or just a nice slice of sourdough.


Another one of my most favourite recipes is BACON JAM! I have shared my recipe with the guys from the Bridge Mall Market which is on this Saturday, and every 1st Saturday on the month. Pop to their Facebook page to check out my bacon jam recipe and you can keep up to date with all the awesome things happening at the market by subscribing to their newsletter at their website

Another exciting event coming up is a complimentary 90 minute workshop on balancing your emotions using essential oils, presented by Kisane (Zane) Appleby. In this class, Zane will explore the science behind the emotion of essential oils. You'll learn tools and habits to assist your wellness and maintain healthy body chemistry, as well as practical emotional wellness tips for a vibrant and healthy life! It's on Wednesday 18th May, for all the info click HERE

Last of all and most importantly, my next workshop is coming up in a few weeks - Fuss Free Finger Food

This workshop is all the inspiration you need to fill lunch boxes, plan a party, pack a picnic, go on the road or just get you through the week without making less healthy choices. 

We'll be making:
BBQ pulled pork fritters
Coconut cranberry bliss balls
Gluten free choc cupcakes

PLUS! You'll recieve a FREE copy of my Snacks The Nourish eBook.

$30, Sat 21th May 4.30pm
Bookings essential, BOOK HERE

I've been moving house. I hate moving house!

It's been almost exactly one month since my post. 
I haven't fallen off the planet!
I haven't forgotten about you!
I have been moving house. Nuf said right.

Omg moving is soooo painful!
Thankfully 99% of everything is done and I'm starting to feel like myself again. 
I'm still here in Ballarat so I haven't really gone anywhere.

I've made a few delicious things between packing and unpacking which I'll share over the next week or so. Tonight I made a delicious chicken salad with a side of rosemary oven fries. Nothing but local spuds, salt, pepper, coconut oil and fresh rosemary from the garden. I slice mine thin like french fries, mostly because I'm impatient and want my chips NOW, so they only take 20-25mins on 180C.

I have an I Quit Sugar recipe in the oven as I type to top off a productive day -Pomegranate and rhubarb cobbler. It smells amazing! 

Now I'm back into the swing of things again I must remind you my next workshop is coming up with weekend!! Book now.

Sugar - A Friend With Benefits! 

Let's face it we're all addicted to sugar! In fact one study showed that when rats hooked on IV cocaine were introduced to sugar almost all of them switched to sugar. 

Hey, it's not all bad, sugar can be our friend too. In fact, the right types of sugars are healthful and have many benefits!

I go into detail about the sugar addiction cycle, how to get out of it and how to still enjoy sweet treats without falling back into the cravings nightmare.  

What's on the menu??? 

Chocolate mylk!
Raw snickers!

All quick, easy, delicious AND nutritious treats that will satisfy anyone's sweet tooth.

This Saturday 16th April 4.30pm

Duration: 2 hour includes workshop, food demonstration and tasting

Location: 4 Seasons Juice Bars, 323 Sturt St Ballarat

*This workshop is also gluten and dairy free

Tickets are $30, bookings essential

Hayley xoxo

Beating viruses naturally

I've had one of those weeks where it feels like it's been soooo long! It's been good and bad.

Good because I've been doing lots of creating in the kitchen and bad because my sweet babe had to deal with a nasty viral bug. 

Virus's are tricky because there isn't much you can do for them except just try to make yourself comfortable and they're fairly unpleasant as they tend to hit you really hard. On Thursday evening (why do things like this always start in the middle of the night!?) my son, Rex came down with a wild fever which had him reaching for the 'sick bowl' too many times to count. He hardly ever gets sick, it takes a big bug to knock him and this was a big bug! 

I'm a big believer in letting the body fix itself. In the case of a fever we almost never treat it directly. The fever is just one of the body's ways of killing off the invader - be it bacterial or viral. There are situations were intervention is needed of course, extremely high temps can be dangerous but I think a lot of people are often too quick to react when they're little one has a temperature come on. In some cases an infection can be prolonged if fever relief like Panadol is used too much or when not really needed because they body can't do 'its thing' properly. 

So while you're little one is suffering what can you do? Here are some suggestions...

  • Keep them hydrated: sipping water or coconut water will help replace lost fluids and balance electrolytes. Freeze some into ice cubes or icy poles for crunching or sucking on. Keeping hydrated is really important!
  • Load up on immune boosters: raw honey, garlic, probiotic foods and drinks and foods high in vitamins C, A, E like citrus, berries, parsley, eggs and seeds. 
  • Use cool compresses, showers and skin to skin contact with mum or dad to help regulate body temp.
  • Eat easy to digest food like soups, slow cooked meats, fruit and well cooked veg. The body is working hard to fight the infection, you don't want to burden it with digesting a huge meal as well. 

Thankfully the nasty virus that hit Rex went as quick as it came. 36hr hours later it was gone and he was completely back to himself. There were a few times his temp spiked fairly high and I was concerned but we got through it.

Sick kids (and husbands) are the worse. Now is the perfect time to start eating lots of extra immune building foods like I mentioned above in preparation for the 'sniffle season'.

Hayley xoxo

Private Nutrition Consultations

Do you ever feel like there's just something not right going on in your body?

You may have been to your doctor and they've done some tests but they don't find anything wrong. It can be so frustrating!

So life goes on and you 'put up' with that bloating or weight problem or tiredness or whatever it may be and you start to say 'that's just me' or 'I'm just getting old'. 

The thing is, it's probably not nothing. There probably is something going on. Find the answer! Once you know what's going on you can heal or manage whatever is happening. Don't just put up with it.

Ask Yourself These Questions...

Do you have trouble sleeping?
Are you stressed?
Do you ever experience bloating, constipation, diarrhea, cramps, irregular stools?
Do you get headaches or migraines?
Ladies, are your periods irregular, heavy or painful?
Do you drink alcohol often?
Do you feel like you're addicted to sugar?
Do you smoke?
Are you unsatisfied with your job?
Do you get sick frequently?
Do you have allergies?
Do you feel depressed or anxious often?
Are you taking medications?

If you answered YES to just 1 or 2 of these questions you may have an underlying health condition. 

This is where I can help! If you're not happy with your health come and see me. You may not have realised but I do private consultations and together we can get to the bottom of that's going on. 

So, what happens in a consultation???

1. The initial consultation goes for 1-hour where I do a thorough investigation into your past and current health and assess your health goals.

2. Once I get a proper understanding of where you are with your health I can put together a full health evaluation, recommendations, meal plan if you need one plus meal inspiration + recipes. I have a few fantastic doctors I work with who I can send you to if I feel more testing is warranted PLUS I'm apart of a large network of local health professionals who I liaise with and refer to as well. 

3. You'll get ongoing support via phone and email while you make your changes.

4. I like to meet with you again after 1 month for a follow up review to see what progress you've made and to make any changes if needed.

I take appointments on Tuesdays between 9-3.30pm. My consultation room is located at 23 Sturt St, in the new Go Vita store. The initial consultation is $80 (1hour) and any further consultations are $30 (20mins). 

To make an appointment or if you have any questions please feel free to email me - or call me on 0419 030 279. 


Meeting Quirky Jo

Today I went to see Jo Whitton aka Quirky Jo talk and do a 'cooking class' here in little ol' Ballarat.

I was impressed. 
Jo really knows her stuff, I was nodding along the whole time.

There was one point she asked...
"Think about the diet you ate 10 years ago. Is it the same as you eat now? Is the diet you ate 5 years ago the same as you eat now? Or even the diet you are 2 years ago, is it the same as you eat now?"

Her point was... we're often in search of that perfect diet. Like if we find the perfect balance of particular foods then we'll feel amazing and have the perfect body - in looks and function. But, the perfect diet doesn't exist. Our bodies are always changing due to age, exercise levels, stress levels, significant life events like pregnancy, birth, deaths of loved ones, holidays, retirement, job changes, the list goes on. 

Don't be in search for the perfect diet. Be in search for what works for your body right now. Allow your diet adapt and evolve with your body's needs and your life. 

Whilst sharing her wisdom and the health journey of herself and her family she also demonstrated some really delicious recipes from her book which we got to sample at the end. 

I was also lucky enough to catch up with her for lunch at the Ballarat Paleo Cafe afterwards with a few other foodie friends/business women. She was just as lovely in 'real life' as she seems on social media. 

If you have a thermomix and you don't have Jo's book you need to buy it!
If you don't have a thermomix you need to buy one! It's life changing.
If you're interest in having a demo let me know and I'll put you in touch with a fantastic rep.

Hayley xoxo

Market to Market!

The weather this weekend is meant to be AMAZING! I can't wait.

This Saturday is the Ballarat Bridge Mall Market. Woo! It's held on the first Saturday every month, 9am – 1pm

The Bridge Mall Market brings all the elements together: produce, food, music, entertainment, shopping and fun.

BUY DIRECT from the farmers, bakers, growers and makers.

SAMPLE fabulous food and wine, enjoy a coffee and a tasty bite to eat while listening to local artists playing live in the Mall.

FREE animal farm, or children can enjoy the face-painting, jumping castle or the playground throughout the day.

I created a refreshing Berry Nutty Pop's recipe that uses ingredients that can be found at the market, you can check that out on their Facebook page HERE and visit their website for more details HERE.

Hayley xoxo

What I've been up to...

I just wanted to shoot you this post to say GOOD MORNING + HAVE A GREAT TUESDAY and to make sure you know about a few other cool things coming up.

Today is Super Tuesday down at the brand new Go Vita! They re-opened at their new location, 5 doors up from the old shop, it's soooo gorgeous. If you're not familiar with Go Vita's super days, members get 20% off supplements and 10% off almost everything else. Membership is free so go stock up and get a bargain. I'll be there working all day so come say hi!

Next, I've been working hard with 4 Seasons Juice Bars, an amazing local business, to create a range of fantastic juice cleanses. I'll send out another email soon telling you more about them but for now, Leisha (the owner of 4 Seasons) is looking for a few people to trial the 3 day cleanse. Jump over to their Facebook page to express your interest!

Lastly I have ONE spot left in my next workshop on kombucha, kefir and other probiotic drinks. Check out all the details HERE :)

I'll leave you with my fav quote of all time.... 'Be the change you wish to see in the world' - Ghandi. 

Hayley xoxo

On the 'Fav Food Stop' list - Kittelty's At The Gallery

Sara Kittelty established her original cafe 'Kittelty's' just last year after doing her fair share of catering and 'pop up' style events.

Her homegrown talent for creating mouthwatering sweet and savoury food using the most incredible local product is what Sara does best. In fact she does it so well that in the last month she has opened a SECOND cafe located at the Ballarat Art Gallery! 

Both locations are equally fabulous but the new cafe has much more leg room (and free wifi!). 

There are a lot of delicious things there that are very much SOMETIMES foods but she also does a mean salad and there's also plenty of gluten free, vego and dairy free options too. No matter what, everything is made from scratch, with so much love. 

Sara is creating new amazing things everyday and also offers catering. Oh and I almost forgot, I'm not a coffee drinker but apparently the coffee is great! 

Price, service and atmosphere all get a 10/10 from me. 

Kittelty's - 325 Mair st. Open Tue-Fri 9-3.30pm Sat 9-2pm
Kittelty's at the Gallery - 40 Lydiard st Nth. Open 7 days 10-5pm

Hayley xoxo

Protein & protein powders debunked!

I'm typing this post as I soak my feet in a big steaming bowl of celtic salt, epsom salt and essential oils and about to crack open a Loving Earth chocolate heart. I so wish I had a bath but this is the next best things and it's still pretty darn good.

Anyway, I wanted to give you my take on protein powders! 
There are SO MANY on the market, it can be hard to find the right one for you.

When choosing one, you need to ask yourself, what do you want out of your protein?
Weightloss? Post workout? Meal replacement? Muscle gain? More energy? This will narrow down your options dramatically. 

First I want to get this straight. I don't ever recommend 'shakes' or 'smoothies' as a meal replacement. Always have your shake or smoothie with a small meal, as a snack or for post workout recovery. 

Whey protein comes from cows milk. There are two different types. Whey isolate and whey concentrate. Whey isolate is a smaller, easier to digest molecule therefore giving you a quick boost in energy. Then you have whey concentrate which is a larger molecule, taking longer to digest therefore giving you more sustained energy. Products which are designed for post workout tend to be whey isolate or have a higher percentage of whey isolate. Products which are designed to be meal replacements tend to be whey concentrate or have a higher percentage of whey concentrate. 

If you want a good all-rounder a mix of isolate and concentrate is a good option. If you have a very specific need you may prefer to go for a single whey powder.

Most non-dairy proteins are made up of pea protein and/or brown rice protein. Sometimes there will be other nut or seed proteins in there too. These are a great option for people with dairy allergies or intolerances. They usually have a slightly gritty texture and are less 'creamy' in comparison to whey. I find these proteins are best mixed with water and coconut milk or maybe cashew milk to replace that creamy taste and texture. 

The other stuff they put in there...
I'm a back-to-basics, all-natural kinda gal so when I choose a protein I pretty much just want my protein. Maybe a little stevia to sweeten, some vanilla bean and you can't go wrong with some basic vitamins and minerals thrown in there too. 

The ones I tend to shy away from are the ones with 'fat burners' or 'thermogenic' or other synthetic products in them. Your body is smarter than you ok, it knows how to burn fat, build muscle and work properly if you feed it real food. 

Food based protein
You can get creative in the kitchen and whizz up your own protein rich smoothies and shakes without using a protein powder. Choose a base like, whole milk, almond milk, cashew milk or coconut milk. Add is some high protein foods like nuts, nut butters, seeds, raw egg, spirilina or leafy greens. 

Still add in some banana or berries to add sweetness and boom you've got a lovely food based protein shake. 

What do I buy?
For individual whey isolate or whey concentrate I go for Nutravital. They sell the isolate and concentrate in 1kg bags. It's budget friendly and you know exactly what you're getting. 

For an isolate/concentrate blend I got for Balance 100% Natural Whey in vanilla. It's a great all-rounder.

For a dairy free protein I go for Vital Protein in vanilla. This one is actually my favourite! Another all-rounder and great for protein bliss balls too. 
All these brands are available at Ballarat Go Vita and other good health food stores or gyms.

This is just the tip of the iceberg when it comes to protein. There's so much out there,  just make sure you know what you want from your protein powder and do your research. 


Hayley xoxo

Food psychology, Mind set & Achieving goals

This is a longish post.
Maybe the longest I've ever posted. 

It's long because I'm really passionate about 'mindset' and food, which is what I wanted to talk to you about today. It's something I've personally struggled with, on and off, for the majority of my life and I've had to work hard to find the right mindset with food and eating.

Yes, I'm a nutritionists I'm meant to eat all the right things and these days, most of the time, I do. It hasn't always been that way but that's a story for another day. 

Many people right now are working towards new health goals as we start a new fresh year. Having the right mindset when you’re about to embark on forming new habits is really important. Probably the MOST important part of making changes. It’s easy to plan, buy and make the food but eating it, exploring new foods, resisting foods that are not healthful are the hard part, and that’s all about having the right mindset. 

Here are a few tips on working towards a having a really positive, strong mindset when it comes to food and eating habits.

1. Firstly, you want to remove emotion from food as much as possible. If you see a cake (for example) you’d like, it will feel like a ‘temptation’. Temptation means - the inclination to sin. I don’t want you to view food like that anymore, any food. Let’s get this straight, if you do or don’t eat that cake you’re not a bad person, you haven’t been ‘bad’ or ‘naughty’, you haven’t failed. I don’t want you to look at cake with that emotion. 

I want you to see the cake for what it really is. Food. 

When you see something you want to eat ask yourself a few questions… 

  • What kind of ingredients are probably in it? 
  • Are those ingredients what’s best for my body to thrive? 
  • How will I feel physically after I eat it? 
  • Am I hungry? 

Maybe it’s for a friend’s birthday, or you’re the only person not ordering cake and you feel embarrassed to recline the cake. This is where self empowerment and self love is really important. You just keep it simple, “no thanks, I’m full” - if you’re not hungry, or just “no thanks” - if it’s not a healthful choice. If it’s a ‘healthy’ cake and you feel like some then have a small piece if you want. 

If you still struggle with ‘saying no’ say to yourself...

I love myself, I deserve better

Because you should and you do. Every time you have the choice to eat something that isn’t good for you, saying that small affirmation will help you to be stronger to make a better choice. 


2. Be accountable. You are completely responsible for what you put into your body and the choices you make. 

Although it’s good to have support through times of change (like adopting a new attitude towards food and setting new habits), you won’t always have it. Even your dearest loved ones can not be relied on, you can't expect them to always understand how you feel. Know that they do love you and try to explain where you can. 


If they still want to live making unhealthy choices that’s their prerogative, they will change in their own time if they want to. Just focus on yourself, be a good influence and don’t let them stray you from your path. 


3. There will be times, due to many reasons that you will feel ‘weak’ in your convictions to make good choices. Some of those times include:

  • The week before you’re period and the first day or two that it starts. 
  • When you’re under emotional stress
  • When you don’t manage your time well
  • When you’re away (on holidays, for work etc) and you’re not in your routine or environment. 

Where you can, plan ahead. Your period comes every month so know that you’ll be more vulnerable to making poor food choices at that time. Accepting this and being well prepared is important. If you know that chocolate cravings are a big issue for you around this time, make yourself a batch of chocolate bliss balls to have on hand. 

If you’re having a difficult week at work or with the kids allocate 30 minutes of ‘you’ time to calm your mind, reaffirm your goals and strategise how you can manage what’s stressing you and keep on track with your food choices. 

Time management is a HUGE factor to achieving your health goals and making them stick. You will need to assess how you are using your time and shuffle things to make more time to plan and preparing food. This might involve making sacrifices on other things like evening TV time (for example) or making larger meals so you have leftovers. 

When you’re heading out of town, again, be prepared! Pack snacks, research good places to eat, book accommodation that has a small kitchen so you can prepare you’re own food. You won’t have to eat out for every meal and you’ll save yourself a lot of money!


I want you to know, I believe everyone has it in them to completely turn their life around if that’s what it takes for them to be healthy.

By healthy I mean, have a good relationship with food, free from guilt and emotional eating plus have a body that functions to the very best of its ability.

If this was easy there wouldn’t be so many diets, health coaches, nutritionists, personal trainers, supplements and other health food products etc to help people achieve their goals. It’s HARD. 
There are both psychological and physiological barriers to over come, some that have been ingrained since childhood. I’m not trying to sound like a grinch but I want you to have real expectations of what you’re transformation journey is going to feel like. 

So get out that pen and paper and get organised.
Practice your affirmations.
Get pumped and believe in yourself!

Hayley xoxo