Health & Wellbeing Studio: 1300 651 936 | Rowen D'Souza: 03 8676 0599|


Vegetarian Shepherd’s Pie

These colder days call for comfort foods and this healthy vegetarian dish is packed full of goodness!  It has recently become a favourite in my home.   Ingredients: 1 tablespoon coconut oil 2 garlic cloves, minced 1 leek, chopped 3 stalks of celery, chopped 2 carrots, sliced 2 cups mushrooms, sliced 1 cup corn ¼ cup parsley, chopped 1 tablespoon tomato paste 1 teaspoon thyme 1 teaspoon [...]

My Top 5 Immune Boosting Tips

I'm still noticing plenty of my patients are still struggling to shake off the colds and flus from this winter season!     Just as Melbourne has started to tease us with some warmer weather, the cold wind strikes again the next day.  Our body's are getting so confused going from the heater blaring indoors to the cold wind and rain outdoors.  We can tend to [...]

Banana and Blueberry Chia Loaf

I stumbled upon this recipe on Facebook (see original recipe here).  I adapted a few things to come up with this gluten free, dairy free and refined sugar free loaf!  Ingredients: 2 cups of Almond meal 1 teaspoon of baking soda 1 tablespoon Chia seeds 1 tablespoon Flaxmeal 5 eggs 1 teaspoon vanilla essence 1 teaspoon of ground cinnamon 1/4 cup of rice malt syrup [...]

Healthy Eating for Children

In this blog post I interview my friend and colleague, Naturopath Bree Jenner from the Health & Wellbeing Studio.  Bree has a special interest in helping families and children.  In this Q & A I ask her questions on how to best support healthy, growing families, naturally. How do I incorporate more nutritious foods into my child’s diet? I’m an advocate for involving kids in [...]

5 Healthy Habits to add to your Routine

  Start the day with a glass of warm water and lemon juice. Lemons pack a powerful punch and are a great way to stimulate digestion, boost your metabolism, and improve your skin. Eat a good healthy breakfast.  It sounds simple, however many people skip this all together!  Try bring in protein any way you can such as a good quality protein powder, eggs, yogurt, nuts and [...]

Tips to Help Manage Hayfever

We're finally seeing a bit more sunshine, however after a wet winter, comes a sneezy spring in south-eastern Australia, with this hayfever season predicted to be the worst in years.  Experts have warned winter rains will have caused increased grass growth, meaning more pollen in the air in the coming months.  Many of my patients have recently described symptoms of hayfever - even though they may not [...]

Are Multivitamins Beneficial for General Health?

Some of you may know I've recently begun studying a nutrition course online through Changing Habits and one of my recent essays was on the benefits (or lack there of) of multivitamins.  It was quite a thought provoking assignment as my opinion tended to sway back and forth between arguments.  So I thought I'd share the information and research I found so that hopefully you find [...]

Feeling at bit off? Tips to regain focus

I don't know about you, but I'm feeling a little more tired than usual.  Maybe it's the colder grey days that create the need to hibernate a bit more.  If you're finding you're feeling stressed out, unfit, run down and/or consuming a nutritionally poor diet, your immune system may be struggling.  This can make us more prone to picking any cold or virus that's floating [...]

My 5 favourite Winter Vegetables

Winter is a great time to make nourishing slow cooked meals.  I use my slow cooker a lot - making soups and stews.  Here are my 5 favourite winter vegetables and their health benefits:   Broccoli: This is my quick go to for a side with dinner - so easy to steam and serve with a bit of butter and salt.  It's also great in [...]

Chocolate Chia Pudding

This is a super quick and easy breakfast or dessert idea.  Chia seeds are loaded with antioxidants, fibre, protein, and omega-3 fatty acids. Ingredients: 1/4 cup chia seeds 1 can coconut milk 5 dates (I soaked mine for about 1 hour to soften them) 1 tsp cinnamon 1 tbsp organic cacao powder Method: Combine all ingredients and blitz using a food processor or hand blender. [...]

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