Rice Cooker Fried Rice


It doesn’t get much easier that making fried rice in your rice cooker, right?  This recipe is pretty basic, and you can add whatever protein you like to it – scramble some eggs and add those in, or sauté some mushrooms and mix them through once the rice is done.  Either way, it’s delicious! And so bloody easy 😊



  • 1/4 cup each of: corn, peas, chopped broccoli and carrot (can use frozen or fresh)
  • 1 brown onion, finely chopped
  • 2 cloves garlic, minced
  • 1 tbsp olive oil
  • 2 cups vegetable stock
  • 2 cups brown rice
  • 2 tbsp soy sauce
  • 2 cups water
  • pinch of salt and pepper


  1. With rice cooker on high, cook oil, garlic and onion in rice cooker for 2-3 minutes until onion is softened.  Add salt and pepper and brown rice, and stir through.
  2. Add vegetable stock liquid and water, and all vegetables.
  3. Stir, cover and all rice cooker to cook as per usual.
  4. Stir through the soy sauce and any extra protein you want to add (eggs, mushrooms, etc) and serve!


Note: the rice cookers tend to get hot around the edges, so be careful not to grip edges when stirring



Simplest Crumble Ever


This crumble recipe really couldn’t be any easier, and it can be used for all kinds of fruit crumbles.

It’s gluten-free and has a dairy-free option too.

And it contains only 3 ingredients.


  • 1/2 cup buckwheat flour
  • 3 tbsp coconut oil OR butter
  • 1/3 cup raw sugar, or coconut sugar

You can also add oats, sunflower seeds, pumpkin seeds, coconut flakes or crushed nuts to the mixture.  I like to add chia seeds in the layer between the stewed fruit and crumble, so they expand with some of the moisture from the fruit, and they add in lots of essential fats, protein and key nutrients.


  1. Put all 3 ingredients into a large bowl, and use your fingertips to rub the coconut oil or butter into the flour/sugar mix.  You want to aim for a crumbly kind of texture, with some ‘clumps’ I guess. The oil/butter is what will allow the mixture to cook and brown up, and go all crunchy and delicious.
  2. Add other ingredients (see above) if you’d like, once butter/oil is rubbed through the flour and sugar.
  3. Spread the crumble mix on top of any kind of stewed fruit/s, pop it in the oven for 30mins at 180C, and eat it hot or put it in the fridge for later.  I really like eating it cold with a bit of yoghurt on top – so yum!

*Tip: include the protein options, like nuts & seeds, if you’re prone to sugar cravings or have blood sugar sensitivities.  The protein will help keep your blood sugar levels more stable.





P.S.  If you’re prone to sweet cravings, download my free ‘Overcome Cravings Guide’ right here.




Flourless Chocolate Brownies


Super delicious and super easy, these flourless brownies made with REAL chocolate are as easy as blend, and cook! I cooked them in my Pyrex container, let them cool and then popped the lid on – saves on dishes, which is a definite win.

The recipe below made two of these containers (pictured) worth of brownies.



  • 250g Lindt dark cooking chocolate
  • 2 tins chickpeas, rinsed and drained
  • 4 eggs
  • 1 tsp baking powder
  • optional: 1/2 cup raw sugar


  1. Melt cooking chocolate in the microwave or over a saucepan of boiling water.
  2. Put chickpeas, eggs, melted chocolate and baking powder into a food processor until smooth.
  3. Add raw sugar, if using, and blitz until combined.
  4. Pour mixture into floured/greased glass container/s or a cake tin.  Cook in a preheated oven at 180C for 40 mins or until a skewer inserted into the middle comes out clean.

I think if you were making these for kids, you’d need the extra sugar added.  Try it both ways, with and without sugar, and see which way you prefer!


The T-shirt in my Cupboard


There’s a t-shirt in my cupboard that always brings back a certain memory, every time I see it or wear it.  I almost described it as a hurtful memory – but now, I’m not so sure that it is.  I think it is a memory of a slight lightbulb moment that I had, that spurred me on my journey towards self-love and better body image.

It was my first pub crawl, and I was 23 years old.  I had the pub crawl t-shirt, ready to go, but when I tried it on with a few different jeans, skirts, etc I realised nothing fit my properly.  I usually wore dresses when I went out because they “hid” my tummy better than jeans or shorts.

A younger version of myself would have cried that none of my pants fit, threw the t-shirt across the room and refused to go out.  A younger me probably would have stayed home and binged on ice-cream and chocolate and cookies.

But I was already starting on my journey towards better body image, so I thought “stuff it!” and I went to K-Mart and bought a pair of stretchy, comfortable pants in a size 12.  Problem solved!  I went home, got dressed in my new pants and my pub crawl t-shirt, and headed to my friends house to meet her.

There was that tiny little voice in my head that said I can’t believe you had to buy size 12 pants today, fatty but an even stronger voice was saying Who gives a crap, go out and have fun tonight!

So my friend and I are on the bus into town, and at some point in the conversation my friend pointed to a girl sitting in front of us, who had a size 12 tag poking out from the top of her dress.  And I’ll never forget the words she said:

“Oh my god, if I ever had to buy size 12 clothes I think I’d just kill myself”

Wow.  It felt like she was directing the words straight at me (even though I knew she wasn’t).  I immediately felt so much shame for wearing a size 12 that night, and so much guilt for allowing myself to get to that size.

I don’t remember if I even replied to my friend’s comment, but I do remember retracting inward and having a pretty full-on internal conversation with myself.  And after I recovered from the shock (and hurt) of what she had said, I flipped my perspective onto my friend.

And I thought about how sad her comment was.

How sad it was that she placed so much emphasis on being a certain size.

How sad it was that she felt the need to judge someone else for their size.

How sad it was that she had unintentionally hurt her friend, sitting right next to her.

How sad that she had bought into the media’s portrayal of women, and the idea that everyone should be the same size and shape.

And then, a little smile crept over my face.

Because I used to feel exactly the same way as my friend on that bus.  I used to focus on the scales, on the numbers, on the size of my clothes.  And while I was only at the beginning of my journey towards better body image and self-love, I smiled because I realised how far I had come.

I smiled because I realised how far I had come from that young girl who would have been at home right now, in her pyjamas, eating ice-cream and chocolate and cookies until she felt sick.

You see, learning to love yourself isn’t a linear path.  You have ups and downs, and you have moments where you fall back into old habits of guilt, shame and blame.  I still have moments now, when I feel less-than-adequate, or wish I had a different body shape so that I could wear a certain outfit.

But the moments don’t last very long these days, and they don’t end in me binge-eating at home and avoiding social situations.

And that pub crawl t-shirt?  I’m wearing it right now as I type this blog.  Every time I wear it, it reminds me of how far I’ve come, and how amazing it is to be able to love my body instead of hating it.

Which is exactly what I want for you.  Self-love.  Confidence.  Resilience from hurtful comments, and the determination to battle forward and take one step at a time towards a better body image.

And I’m here to guide you every step of the way.



P.S.  If you feel like food cravings are holding you back from staying consistent with your eating habits, click here to download my FREE food cravings guide.

P.P.S.  If you’d like to know more about how I help women reconnect with their bodies and heal their relationship with food (without guilt, or shame, or blame) you can click here to book a free intro session with me.

How to Create a Balanced Diet


A balanced diet – ahh, the elusive idea that most of us don’t really know how to implement.  Creating a balanced diet is something many people struggle with, and here’s my take on it.

I’m noticing a trend among my clients and friends lately, and that is the idea that healthy eating is either “all” or nothing at all.

Women are either eating 100% clean, unprocessed and nutritious food (making a real effort to be healthy – going “all in”).  And if they’re not doing that, then they’re eating whatever the heck they want because they might as well.

It’s like one week will be steel-cut oats and salads and steamed vegetables, and the next week will be white bread and sweet biscuits and dessert every single night.

The idea of balance is that it’s not a rollercoaster of “all” and “nothing”.  It’s not about giving up on trying to make healthy choices just because of one less-than-ideal day.  Or eating takeaway every night because you haven’t done the weekly grocery shop, so you might as well just wait til next week and start again.

You might have heard this cycle referred to as “being good” and “being bad”.  Or maybe you’ve used that wording yourself before.  I know that in my family, my mum and sisters and I will often say to each other:

“Are you being good, or do you wanna get {insert junk food here} for dinner?”

This goes so much further than labelling food as good and bad, which I really discourage anyway.  But labelling yourself as good or bad, depending on what you’re eating?  That’s next level mindset stuff.

So, I have an idea.  Why don’t we just go back to trying to make the best choices for our health on any single day, in any given moment.  Why don’t we stop stressing about whether or not our diets are perfect?

Why don’t we stop being “good” or “bad”, and just do the best we can?

Some days that might look like grilled salmon with oven-baked vegetables and a honey mustard dressing.  Other days that might look like a bagged salad with tinned tuna.  And that’s okay.  Neither of those is good or bad – it just comes down to the best choice you can make on any given day, in any given moment.

Balance isn’t hard to create – but it will require you to change some of the language you use around food and your diet.  Everything in moderation, and give yourself a break – you’re doing the very best you can do, and that’s enough right now.



P.S.  If you feel like food cravings are holding you back from staying consistent with your eating habits, click here to download my FREE food cravings guide.

P.P.S.  If you’d like to know more about how I help women reconnect with their bodies and heal their relationship with food, you can click here to book a free intro session via phone or video call.

Five Affirmations for Better Health


Affirmations are positive mantras that are said to bring change to your mental, emotional and physical wellbeing.  In illness and in health, affirmations can be used to create the life you dream of, in absolutely any way, shape or form!  To ‘use’ an affirmation, simply repeat the sentence aloud or in your head over and over again, until you feel like your mind has accepted the new belief.  You may feel some resistance initially (like your mind says ‘yeah right!’) but its important to work through that resistance through simple repetition.

Here’s five affirmations you can use  today to improve your health and happiness.

  1. My body is in perfect health.

Simple, right?  By telling your mind that you are in perfect health, you are creating perfect health.  The power of the mind in healing and repair is so incredibly powerful – this affirmation is not number one for no reason!

  1. My health is improving each and every day.

If you are struggling with health problems, number one may feel a little to far-fetched for you at this stage.  Try this one instead, and each and every day focus on truly believing that your health is improving!

  1. I start each day with enthusiasm and vitality.

Not a morning person? You are now!  By telling your mind and body that you are full of energy in the mornings, you will completely change the way you wake up each day.  I’ve tried and tested this one and it works, trust me!  I’ve always struggled with mornings and one day I had had enough of stumbling out of bed with zero motivation for the day.  Since that day I have told myself and everyone I know that I’m a morning person, and I have so much energy in the mornings these days! It’s all about retraining your brain and your body to function the way you need it to.

  1. My body allows me to do everything I want to do in life.

Is physical or mental pain or dysfunction holding you back from where you want to be in life, and the things you want to do?  It might be as simple as a sore knee that prevents you from running as often as you’d like.  Use this affirmation daily (multiple times per day!) and focus on how good it feels to have a life free from limitations.

  1. I am fit and enjoy physical activity.

Stop telling yourself that you hate going to the gym, or that you can’t be bothered going for a run.  If you tell yourself that you love exercise and you’re a fit person, then it will become true for you!  Having a positive attitude towards exercise and activity is the number one barrier you need to overcome in order to enjoy your workouts and maintain a healthy level of fitness.

Each day, you can choose just one or you can choose all of these affirmations if you wish!  Repeat them often, over and over again, and focus on how the words feel when you truly believe in what you are saying.  Affirmations are a simple, free and effective tool that you can use to change your life and your health.



P.S.  If you feel like food cravings are holding you back from staying consistent with your eating habits, click here to download my FREE food cravings guide.

P.P.S.  If you’d like to know more about how I help women do all of the above (without guilt, or shame, or blame) you can click here to book a free intro session via phone or video call.

The Problem With Counting Calories


I’ve been sparked to write this post after an eye-opening conversation with a fellow natural health practitioner who believes that anyone who is overweight is simply eating too much and not exercising.  I honestly cannot believe that in today’s society, with all the research and information we have, there is a holistic practitioner who still adheres to the DISPROVEN theory of energy in and energy out.

The old theory went like this: weight gain is simply a case of consuming more energy (food) than you are using (exercise).  So, to lose weight, people were instructed to simply output more energy (exercise) than the energy they are consuming (food).  Sounds simple, right?  If ONLY it were actually that simple!  I’m positive that if weight loss really was as simple as that, no one would have a weight problem.

So, fast forward a couple of decades, and science has caught up and disproven the old energy in, energy out theory.  Thank goodness for that!  All that theory does is put the blame on the overweight person.  The person who is overweight because they feel inadequate.  The person who eats to numb their feelings.  Yes, that person who is struggling.. let’s place more blame on them, and make them feel even WORSE about themselves! That will help them to lose weight, right?!

I’m sure you can sense my frustration.

I see weight gain as a symptom of a deeper problem.  Sure, the wrong foods in the wrong amounts are involved in weight gain.  And sure, some of us might not be exercising as much as we should be.  But you know that size 4 model on the runway?  She consumed nothing but coffee for 3 days before the show to dehydrate herself to appear thinner.  She exercises for 6 hours per day until she throws up. Do you think that’s healthy?  No way in hell.  Does anyone call her out and BLAME her for being unhealthy?  Nope, they celebrate her slim figure, and tell women that we should all aim to look like that.

So don’t blame someone who is overweight, as if it is all their fault.  Blame the dieting industry for selling products that don’t work.  Blame the media for making us feel like a worthless piece of crap unless we’re the “right size” and wearing the right clothes for the season.  Blame every single person who has ever judged you for gaining weight but didn’t ask you if you were doing okay.  Because I have struggled with my weight, over the years I’ve gone up and down like a yo-yo.  And not once did anyone ask me if I was okay.  And I’m not talking physically okay.  I’m talking about my mental health.

Do you know how it feels to not want to get out of bed in the morning?  Do you know how it feels to have no hope for the future?  Do you know how it feels to be judged for your weight, when all you need is a shoulder to cry on?  Weight problems go SO much deeper than just food and exercise.  For me, I was in a fairly deep state of depression, mixed with a bit of anxiety just for fun, every single time I gained weight.  And this is not a case of the chicken and the egg, I know what came first.  Every time my emotional and mental health spiralled downwards, my weight spiralled upwards.  And the crappy cycle continued until I was able to break free from it.

To tell someone that their weight is THEIR FAULT without delving deeper into the other issues contributing to their weight gain – well that’s just plain ignorant.  Let’s look at some of the reasons why someone might not be living a healthy lifestyle..

A few of the reasons why people eat too much:

  • low energy
  • low mood/depression
  • addiction (yes, you can be addicted to food or even just certain foods or components of food)
  • emotional turmoil (emotional eating)
  • stress and adrenal fatigue
  • habit
  • lack of understanding of health and food
  • unhealthy body image

A few of the reasons why people don’t exercise enough:

  • low energy
  • low mood/depression
  • stress and adrenal fatigue
  • pre-existing medical conditions
  • unhealthy relationship with their bodies

Your energy can be low for a range of reasons – without addressing the CAUSE of that low energy, you can’t expect someone to completely overhaul their food choices and exercise routine without enough energy to sustain it.  Depression can be so debilitating that every day is just a matter of surviving – and you’re going to tell that person to go for a run every day and spend an hour in the kitchen preparing a salad and healthy smoothie?  It’s not addressing what is going on internally!  It’s not going to be sustainable and it’s not going to help them in the long-term.  And in the short term?  It’s only going to give that person one more thing to fail at, one more reason to hate themselves, one more reason to give up and one more reason to suppress their emotional pain through food.

Inflammation.  Toxicity.  Hormonal imbalances.  Hypothyroidism.  Hypo- and hyperglycaemia.  Stress and adrenal fatigue.  These are all reasons for weight gain that are not as simple as what you eat and how much you exercise.

If you are reading this, and struggling with your weight, PLEASE don’t let anyone tell you that it is your fault.  Find a practitioner who will help you address the deeper aspects of your weight and your health.

If you are reading this, and you know someone who is struggling with their weight, PLEASE ask them if they’re okay.  Let them know that you don’t judge them for their size, and that you’re there for them.

And if you’re reading this, and you’re a practitioner or other therapist dealing with overweight persons, PLEASE don’t be as small-minded as to believe it’s just about food and exercise.  Those people need your understanding and your support, or else they will never succeed in losing weight for good.  Don’t be just another person who judges them, lowers their self-worth and makes them feel like a failure.



P.S.  If you feel like food cravings are holding you back from staying consistent with your eating habits, click here to download my FREE food cravings guide.

P.P.S.  If you’d like to know more about how I help women reconnect with their bodies and heal their relationship with food, you can click here to book a free intro session via phone or video call.

Craving Carbs & Sugar? Here’s why.

Craving High-Carb or Sweet Foods
High-carbohydrate foods such as breads, muffins, cakes and baked goods basically get converted into sugar (glucose) when they’re digested, so cravings for carb-rich (as above) or sweet foods (lollies, ice-cream, chocolate, flavoured milks and yoghurts, sugar icing/frosting, sweet biscuits) can often arise from the same underlying issue.  There are a few possible reasons for craving these types of foods, and just like craving fatty foods, a deficiency in carbs or glucose can cause a craving for carb-rich and sugary foods.  Other reasons are blood sugar imbalances, low energy, and disregulated serotonin production.

Low intake of carbohydrates
There’s really no such thing as a deficiency in sugar, but we can become deficient if we’re not consuming adequate carbohydrates each day.  Carbs have been painted as the devil in many weight loss diets, and while it’s true that over-indulging in carbs and sweet treats has an impact on your waistline, it’s also detrimental to your health and your weight loss efforts if you excessively restrict your carbohydrate intake.  Ideal sources of carbohydrates such as sweet potatoes, carrots, beetroot, whole grains, brown rice and fruits provide your body with glucose, which creates energy to get through each day.  Without enough glucose for energy, you might feel lethargic, experience low moods and headaches, and you guessed it – start to crave carb-rich or sugary foods.  Perhaps most importantly, your brain runs on glucose, so without enough carbohydrates (glucose) your brain will go into survival mode and send you a really strong craving for glucose – pretty hard to argue with the most important organ in your body!

Blood sugar imbalances/hypoglycaemia
Hypoglycaemia is a fancy word that means your blood sugar levels are poorly regulated.  This is one of the most common causes of cravings and whilst it may seem complex at first, you’ll probably find that it makes a lot of sense and once you’ve corrected your blood sugar regulation, cravings will drastically reduce.  Since it’s a bit of a large topic, I’ve explained blood sugar balance later in this chapter.  It applies to more than just sugar cravings, but can be a big factor behind wanting sweet or carb-rich foods.

Serotonin deficiency/mood disorders
If you suffer from low mood states, depression, anxiety, high stress levels, emotional-PMS, lack of motivation or just having “the blues”, you may have an issue with serotonin regulation and/or production.  Serotonin is a neurotransmitter (brain chemical) and one of it’s functions is to regulate and control mood – so it’s involved in helping us feel happy or sad.  A boost in serotonin leaves you feeling happy, and a lack of serotonin can leave you feeling down, blue or depressed.  Certain types of anti-depressants work by increasing your brain’s use of serotonin, proving it’s significance in mood regulation.  Carbohydrates contain a few amino acids that are required to produce serotonin, and when we produce insulin (another hormone) in response to carbohydrate intake it improves our body’s ability to use serotonin.  So in combination, carbohydrates can help use to produce serotonin as well as improving our body’s ability to use it.  And as a result, carbohydrates can give us a boost in serotonin, improving our mood and making us feel happier, at least temporarily.  If you suffer from depression, low moods, anxiety or stress it is best to seek professional advice from a psychologist, counsellor, naturopath or GP.  Working with a health professional to ensure your serotonin levels are regulated and adequate (among other factors) may be an important part of improving your mental health, and also reducing your reliance on carb-rich foods as a source of serotonin, therefore reducing or maybe even eliminating your cravings for carbohydrates and/or sugar.



P.S.  If you feel like food cravings are holding you back from staying consistent with your eating habits, click here to download my FREE food cravings guide.

P.P.S.  If you’d like to know more about how I help women do all of the above (without guilt, or shame, or blame) you can click here to book a free intro session via phone or video call.

Craving Crunchy or Creamy Foods? Here’s why.

Craving Creamy Foods
Mashed potato, yoghurt, soft cheeses, chocolate, custard, ice-cream, cream, thick shakes – craving these types of foods is often linked to the texture that they provide when we eat them.  The gooey, creamy sensation of these foods in your mouth stimulates the pleasure centre in your brain and makes you “feel good”.  For this reason, creamy foods are often a source of comfort, and cravings for them tend to be from an emotional cause.  If you’re craving these foods regularly, you may need to work on some non-food sources of comfort, or change the way you deal with your emotions.

Do you process and acknowledge your emotions, or do you prefer to pretend they don’t exist?  Do you crave creamy foods when you are feeling sad, lonely, rejected, or perhaps even when you feel really happy?  Emotional eating is a way of suppressing our emotions and not dealing with them.

If you suspect that emotions are playing a role in your current eating habits, the next chapter will be really beneficial for you to create change and reduce your cravings.

Craving Crunchy Foods
Psychologists have for a long time believed that as adults, we have our very own ‘inner child’.  Your inner child is the part of you that desires to play, experience joy and feel carefree, just as you did when you were a child.  As adults, we can get so caught up in our achievements and goals and trying to ‘figure it all out’ that we can easily ignore our inner desire for pure joy and happiness.  The ‘crunch’ factor in some foods, like savoury or sweet biscuits, potato crisps, toasted bread, crispy fries, deep-fried foods, and even raw veggies brings us back to our childhood, when we were much more aware of how foods felt in our mouths and the textures they held.  If you’re craving crunchy foods, perhaps your inner child has been a bit neglected.

When was the last time you felt carefree?  When was the last time you experienced true happiness or joy?  When was the last time you played and laughed and felt free to be silly?  Nurturing your inner child and your innate desire to be careless is an important part of your overall health and happiness, and may help to reduce your cravings for crunchy foods.



P.S.  If you feel like food cravings are holding you back from staying consistent with your eating habits, click here to download my FREE food cravings guide.

P.P.S.  If you’d like to know more about how I help women do all of the above (without guilt, or shame, or blame) you can click here to book a free intro session via phone or video call.