Nourish To Thrive Family Nutrition

13/08/2026

Thought for the week 💛

11/08/2026

I don’t always have the time (or the inclination) to meal prep. But on the weeks I do, I eat so much better - and it takes away that daily “what can I eat?” decision fatigue.

Today’s lunch is a good example: quinoa and roasted sweet potato I’d prepped earlier, plus a tin of salmon, baby spinach, cucumber, capsicum, avocado and chopped walnuts.

About 20g protein, less than 5 minutes to put together 💛

10/08/2026

I wasn't surprised to see this on ABC news last night, as it's common for me to see toddlers and preschoolers who are low in iron, largely due to drinking too much milk.

Milk fills toddlers up, leaving less room for the iron-rich foods they need. On top of that, calcium and iron compete for absorption in the body, so the more milk a child drinks, the harder it can be for them to absorb the iron they're getting from food.

If your child is low in iron, I recommend limiting their daily milk intake to two cups (up to 500ml per day) and serving iron-rich foods like red meat, chicken, fish, eggs, lentils, beans, and tofu away from dairy. Giving your toddler a cup of water with dinner instead of milk is an easy place to start.

Paediatricians across Australia are concerned about a jump in iron deficiency in young children due to excess cow's milk, and the need to better educate parents about the issue.

30/07/2026

Following on from my last "keeping it real" post, I thought I'd talk about what eating on holidays looks like for me.

Our recent overseas trip was a celebration of my 50th birthday and our 20th wedding anniversary, and a chance to spend time with family and friends.

I don't restrict my eating when I'm travelling. Holidays are for enjoying the local food and culture, so there was pizza and pasta in Italy, scones and cream in England, and the odd Pimms or Aperol spritz along the way.

That said, I did keep a few habits going in the background. I made sure to start each day with a breakfast that included protein, drank LOTS of water, and tried to get veggies into my meals wherever I could. We were also walking between 10,000 and 20,000 steps a day (sometimes more!), just from getting around and exploring.

For me, this is what "everything in moderation" actually looks like in practice. It's not about restriction or perfection, it's about implementing a few simple habits that support you, while you have fun and enjoy yourself 💛

(Photo taken at our anniversary lunch in Sorrento, Amalfi Coast)

29/07/2026

Every now and then I like to do a "keeping it real" post. There's so much conflicting advice out there about what a healthy diet should look like, and it's easy to feel like you're failing if you're not doing it perfectly. I've always believed in everything in moderation, and I never judge my clients on their food choices or expect perfection in their diet.

We recently returned from an overseas holiday, and the trip home took 37 hours door to door, resulting in a nasty case of jet lag. Two days after we arrived home it was my twins' birthday. Normally I'd bake their cake myself, and I fully intended to push through and do the same this time, but I took a step back and listened to my body (and my very spaced out brain!).

So, I bought the cake. A budget Coles mud cake, with an ingredients list longer than I would have liked, but that's ok. It was a good reminder that the self-compassion I talk to my clients about applies to me too. 💛

17/06/2026

When a child has skin issues, the first thing most parents are told is to try a different moisturiser, use a topical steroid cream or avoid a known allergen. And while that can help, it often doesn't get to the root of the problem.

The skin is one of the body's most visible signs that something is going on internally, and in children, it is often connected to gut health, immune function or an underlying food reaction.

When my daughter was little, she had a recurring rash around her mouth that I assumed was eczema. No amount of moisturiser or topical cream made a lasting difference - it was only when we did an elimination diet because the rash wouldn't clear up that we made the connection to salicylates, a natural food chemical found in many foods, including brightly coloured fruits and vegetables.

In clinic I see this regularly - kids with skin symptoms that have been managed topically for long periods of time, with no one having looked deeper.

This week's blog is about three skin conditions that many parents may be unfamiliar with, and what they might be telling you about what's going on inside.

Link in comments 👇

13/06/2026

Thought for the week 🙂

10/06/2026

Have you ever noticed that you struggle more with anxiety, low mood or motivation in winter - and wondered if it's all in your head? It's something I've noticed in myself, and I want you to know there is a very real physiological reason for it.

The connection between winter, hormones and mental health is something that doesn't really get much attention - and for women in perimenopause, the impact can be particularly significant.

In this week's blog, I explain what's actually happening biologically, and what you can do nutritionally to support your mental health through the cooler months.

To find out more, see link in comments 💛

03/06/2026

When I hit my mid-40s, I noticed an increase in bloating and food sensitivities - along with more sluggish digestion than usual. It took me a while to connect the dots, but what was happening in my gut was directly linked to what was happening with my hormones.

Oestrogen doesn’t just influence your cycle and mood - it also plays an important role in how your gut functions. As oestrogen levels begin to shift in perimenopause, many women notice digestive changes that seem to come out of nowhere.

The good news is that once you understand the connection, there’s a lot you can do.

I've covered it all in more detail in this week's blog - link in comments 💛