The Happy Apple

Welcome to another episode of the Happy Apple! I recently connected with a like minded personal trainer who operates near where I live who agreed to an interview on this episode of the Happy Apple. Matthew Sullivan is a highly experienced and professional personal trainer,  operating from Drive Fitness who holds a Bachelor of Exercise & Sports Science as well as a number of other qualifications. During this exercise we cover:-Advice for anyone wanting to begin a journey towards heath and fitness.-Common pitfalls when starting a journey towards better health and fitness.-Why professional guidance is worth investing in as you begin (or continue) on the path towards better health and fitness.-Why nutrition and movement go hand in hand.-Some of the lesser known benefits of moving more and eating well. If you have any questions specifically for Matt, he can be reached at hello@drivefitness.com.au.Thank you Matt for joining me and I hope everyone enjoys the valuable episode, I really enjoyed recording it. P.S. we mentioned some research in the podcast and here are the links to those articles:The influence of 15-week exercise training on dietary patterns among young adultshttps://pubmed.ncbi.nlm.nih.gov/30659257/The Impact of Physical Activity on Food Reward: Review and Conceptual Synthesis of Evidence from Observational, Acute, and Chronic Exercise Training Studieshttps://www.researchgate.net/publication/340670592_The_Impact_of_Physical_Activity_on_Food_Reward_Review_and_Conceptual_Synthesis_of_Evidence_from_Observational_Acute_and_Chronic_Exercise_Training_StudiesExercise Training Reduces Reward for High-Fat Food in Adults with Overweight/Obesityhttps://journals.lww.com/acsm-msse/fulltext/2020/04000/exercise_training_reduces_reward_for_high_fat_food.16.aspx

In this episode, I am very lucky to be joined by client and friend Anita. Anita began her journey with Metabolic Balance 13 months ago; in January 2022.As well as having 2 teenagers , Anita works full time, runs marathons and does regular pilates classes.This is Anita's reflection of her Metabolic Balance journey; her expectataions of the program, what she actually gained from Metabolic Balance, what maintenance looks like now, who she would recommend MB too and why and how it has changed her life.We also talk about the incredible, but underestimated effect that food has on the way that we feel...A big thank you to Anita for joining me on this one to complete the mini series focusing on Metabolic Balance. 

This is episode 3 in the mini series on the Happy Apple, focusing on Metabolic Balance.In this episode, I have the privelage of interviewing Alexandra Brewster. Alex is a fellow Metabolic Balance coach.... but she is also a nurse, midwife, qualified Naturopath, nutritionist, western herbal medicine practitioner an functional medicine practitioner. Alex and I chat about nutrition in general... and how nutrition should be the FIRST port of call in the treatment of disease.We also talk about the Metabolic Balance program and how magical it truly is.... how much power there is in being able to give people the exact prescription for their personal pathology.There's a lot of passion, a lot of information and some real thought provokers in this conversation and I hope you enjoy it.

Following last fortnight's passionate interview with CEO of metabolic balance AUS & NZ Cherry Wills, I thought I'd dive more into the 'what is' side of Metabolic Balance.In this podcast, I dissect the '8 rules' of Metabolic Balance. Together with the personalised food list, the 8 rules is a core componenent of the Metabolic Balance program. So if you are considering Metabolic Balance for you then this is a great podcast to listen to, in order to gain further understanding of 'what a program is like.' This is episode 2 in my mini-series, focusing on Metabolic Balance. 

Welcome to the first episode of the Happy Apple for 2023.I am so pleased to sit down with the head of Metabolic Balance for Australia and NZ - a friend and mentor, Cherry Wills!Metabolic Balance is a comprehensive health program I offer in my clinic and I was trained by Cherry over 5 years ago it 2017.Cherry and I discuss:-What sets Metabolic Balance apart from other 'diets'-How food can benefit in the management of a host of health problems-How food can help people reach their full potential as human beings and be the very best version of themselves....And there are many other passionate interludes in this one as well.If you are curious about Metabolic Balance or merely about the power of food then tune into this one for sure.Happy new year!

This one is especially for those`of you who are looking to make a big health change in 2023. Your success in doing so is dependent not on your exercise, not on your nutrition, not on your lifestyle.... ultimately it is dependent on your mindset. Because its your mindset that will govern all of these elements. I've been reflecting a lot on why some clients make longterm changes... and why others make a change for a season. And mindset is definitely the key. And its not the mindset DURING the process... but having the right mindset from the BEGINING of the process that really matters. Also: my final Metabolic Balance webinar will be held on Monday the 5th of December at 12 noon. I have space for 4 more clients for Metabolic Balance for January. To register for the webinar, email katie@thebalancednutritionist.com.au

A bit of a different episode today and very focused on mindset for change. Self respect and self compassion... you absolutely need BOTH in life and in health. What does self respect and self compassion look like? Why is it critical? Why, without them, do we end up in a spiral of self sabotage? Listen in because this is all covered in this episode!

Not only is just as important... its part of having a healthy relationship with food! You can not have one without the other.Do you 'track' your exercise? I.e. do you track heartrate, exertion, calories burned and other 'numbers'? In this episode I explore how this might be detrimental to your overall health... especially your mental health.Is it more important to you that you burn a lot of calories.... or is it more important that you enjoy what you are doing and listen to your body?Just a few things I ask you to ponder if you choose to tune in to this one.

I recently re-entered the world of 'mainstream exercise' by joining up with a friend at a local gym. I was quite stunned... and disgusted by the marketing that was plastered all over every available space at the gym. Most of it was conflicting nutrition advice and all of it was belittling. It made me think how terrible this sort of messaging is and how things really need to change if we are going to genuinely encourage people to take responsibility for their health.

Why do so many people want to look after themselves better and make better food choices... but don't? Why do many improve their health and food choices for a little while.... but not a lifetime? Because its not really about the food... its about how we think and feel about food. And ourselves for that matter. If you start there, then you will get permanent change. 

This episode is heavily based on the conversations I've been having with clients so far this year. 2 things that are worth 'ditching' for your own health and happiness in 2022. Furthermore, ditching them might actually help you progress and achieve your health and wellness goals... keeping them might be holding you back!So what are they? tune in and find out. 

This episode is for you if you really want 2022 to be different....Are you setting yet another new years resolution to look after yourself better? To get healthier? To find more energy? To be a good example to your family?Well, plan on doing things differently this year.... after all, if you do them all the same way you will be back here again in 2023!My first podcast for 2022, I hope you enjoy!

In this epsiode, I speak on a topic I am incredibly passionate about... 'its so much more than numbers.' There are 2 meanings here... firstly, health is so much more than the number on the scales that stares back at you. In fact, weight might be a completely inaccurate measure of your progress on any journey to a healthier life! (I discuss WHY its unreliable in this episode).... FOOD too, is so much more than numbers! We resort food to calories and macros BUT what we should be concerning ourselves with is what food is doing to our bodies and whether its helping us function better. Because a happy body is a healthy body and a healthy body will ultimately over time find its healthy weight. Tune in and enjoy. 

I am back! With a new name, the Happy Apple and a baby... things are a little different now! However, I'm still following on from where I left off last time - our series on pregnancy, trimester by trimester. In this podcast, Nicole (currently on maternity leave) joins me as a guest and.... so do our babies! Be prepared... there is a LOT of background noise as the girls loudly agree with most of what we have to say about our experiences in trimester 4 as new Mums. if you are currently pregnant this is a great episode for you to tune into as we talk about all of the unexpected things that happened in trimester 4 and those little bits of advice we wish we could have given ourselves before our babies arrived. We also cover off our personal experiences with breastfeeding, weaning and of course, nutrition for the new Mum.I hope you enjoy the show! 

This episode was solo recorded by Katie as Nicole is already on maternity leave, being due a little earlier than Katie.Katie covers off the following in this episode:The 'word' for trimester 3.... intuition! And why this word is so important to keep at the forefront of your mind during this special timeHow your nutritional cravings and requirements will change at this later stage of pregnancyWhat you need to consider supplementation wise at this timeWhat you may want to add to your birthing bagListening to your body and what sort of movement it may benefit from nowCollagen for your own skin and joint health and for baby's What supplements to stop as you get closer to birthing day!Lots of meat in this podcast.... by Katie when she is really in the midst of it at 36 weeks pregnant. Enjoy!

In this episode Katie and Nicole talk about their journey through the second trimester of pregnancy.The word the girls have come up with for trimester 2 in a nutshell being 'contrast.' There is such a huge contrast between the start and the end of trimester 2 on soooo many levels; energy levels, growth of the bump, emotions, exercise, appetite and cravings, supplement requirements.... just to name a few.We cover off all of these topics from our own perspective, sharing tips, research and ideas along the way.Its an amazing 16 weeks and so much changes! This is a long episode but we wanted to cover off all of the important aspects to consider during this very important stage of pregnancy. Enjoy! 

This could honestly be one of our most important podcasts to date!As a society, we spend so much time on the 'journey' to health and weight loss but we rarely talk about the mindset for maintenance itself.Hence, people often end up back where they started from!Join us on this episode of the Nourished Wrap where Katie discussed 10 tips for maintenance so that your journey to find health and happiness.... is maintained for a lifetime and not just a season.

This episode is a follow on from our recent podcast on Nutrition for Preconception.Nicole and Katie discuss their own personal experiences of trimester 1 and incorporate their professional knowledge during this podcast.Nicole sums up trimester 1 perfectly... with 1 word - 'seedy!' This podcast is a little longer than our usual one because we do have lots to say and lots to offer! We cover.....Tips for surviving morning sicknessWhat you should be eating and what you should be trying to avoid where possibleHealthy solutions for pregnancy cravingsSupplementationPeople you may want to consider as part of your 'care team.' Options for gestational diabetes testingAnd a bit about the physical and emotional rollercoaster we both went through during trimester 1... so you are not alone! Tune in and enjoy the show. Obviously, this one is not relevant for everyone but if you do know someone who may appreciate it then share the love! Thanks in advance.

Nicole and Katie are both pregnant!In case you missed it, the girls are currently (at time of recording) roughly 18 weeks along. Optimising health through nutrition has been a hot topic for many months now, so we've decided to break this often overwhelming topic down for our listeners, starting with nutrition for preconception.In this episode Nicole and Katie talk about:-the optimal length of time to allow for the 'preconception' period-what key nutrients to optimise through your diet-what lifestyle habits you might want to consider adapting and why-how nutrition can help optimise your menstrual cycle, assist with egg quality and even benefit sperm health.And ultimately, why its all worth doing before you even fall pregnant!Enjoy and be sure to share this with any friends or family that you know who may be trying to fall pregnant. 

This week on the podcast Katie chatted with Louise Pappas, owner of Studio Pilates Mt Gravatt. We talked about the principles of pilates and why its such an amazing fundamental style of exercise to incorporate no matter what your fitness is. It suits beginners, all the way through to elite athletes. It focuses on strengthening the core and pelvic floor... these muscles are to the rest of the body, what the gut is to nutrition.We loved chatting with Louise because her values around health are so similar to our own. She wants people to move because they love it and because they want to look after their bodies long term... not just for a certain season or to achieve a certain look. This is exactly how we feel about eating healthy!  This was not a conversation about building a Beyonce booty or creating abs in the kitchen. It was way more interesting and important than that. Thanks for joining us Louise! Leave a comment if you enjoy this one!And to find Louise, search for pilates_perfection on social media and contact Studio Pilates Mt Gravatt if you are keen to give pilates a try yourself. 

We're a little late to the party with this one.... apologies for not dropping another podcast sooner! Truth is, we've been busy helping people navigate their way through food confusion in 2020.In this episode Nicole and Katie chat about some of the most popular trends they are observing in clinic.... and the most common mistakes people are making in adopting them.We cover:-going plant based: the one food group people are still missing even though it's 'allowed' on a plant based diet....-the one beverage lacking in EVERYONE'S diet.-Rapid weight loss trends: why you need to be wary of them-Unrealistic weight loss trends: why you need to strive to be healthy instead of worrying about the number on the scales. -All diet... but what about lifestyle habits? Sleep? Movement? And finally...-Supplementation: common pitfalls when popping vitamins and minerals. Tune in! Especially if you are intrigued (or confused) about the trends for 2020 my friends (aren't we all?) 

Tuesday 21st of January is world Metabolic Balance day! What an exciting day for all of the practitioners who offer this food only, health and wellness program around the world. And also an exciting day for those who have participated in a Metabolic Balance program to have their lives forever changed.Today we share with you an interview that Katie and Nicole conduced with the CEO and Head Practitioner of Metabolic Balance Australia, Mrs Cherry Wills.We are grateful to Cherry for coming and having a chat to us about this program; a tool all 3 of us are grateful to be able to offer to our clients in our clinics.For those who don't know much about Metabolic Balance, its a food only health program that analyses an individuals blood results, their health conditions, medications etc. to match the ideal foods to their body to restore hormonal balance and reduce inflammation. Wow! That's a mouthful.Tune in if you want to learn more - this is a frank and honest discussion about a program we have a great deal of respect and passion for.There is no one size fits all when it comes to health and Metabolic Balance are the leaders in the field of personalised nutrition. With a mission to solve metabolic syndrome globally and reduce chronic disease, this is a company with nothing but integrity behind it.Welcome to our first podcast for 2020 and cheers to Metabolic Balance. For more information on Metabolic Balance you can visit our website here: https://www.thebalancednutritionist.com.au/metabolic-balance/you can also find your nearest practitioner here and read more about the program on the Australian website: https://www.metabolic-balance.com.au/

In this, our last episode for 2019, we are fittingly joined with mindset coach and hypnotherapist Riaz Peter to discuss 'all things mindfulness' this Christmas.Riaz has a wealth of knowledge and tips on how to create a peaceful and mindful Christmas on all levels. We talk about the importance of who and what goes on around the table this holiday season - not just what is on the table as far as food is concerned. How do you enjoy your holidays but not go overboard? How do you approach both food and relationships mindfully this holiday break? There are many, many take home tips that Nicole and Katie gleaned from this podcast and we know you will too!Wishing you a merry, mindful Christmas. For more about Riaz you can head to his website riazpeter.org and continue the conversation over there.

This time of year can bring up lots of different emotions from feelings of happiness to stress and sadness. For some its the best time of the year and for others... its not. Its also difficult for those who do not celebrate Christmas at all. Regardless of where you are the energy can be... unexpected, even confusing and it can bring some stresses. Rush rush rush everywhere, exhaustion, emotional overload, family, expectations etc. Today we have a chat to the very gifted Rachel Blom - counsellor, yoga teacher and spiritual guide who works right alongside us in our building. We talk about expectations around Christmas, how to manage your time with people that may not fill you with happiness, protecting your energy and the importance of self care. There's also a few tips around emotional eating. If you need some grounding and some guidance for the holiday season ahead, this is the podcast for you.  To find out more about Rachel Blom you can head to her website: https://www.remindwithrachel.com/

Nutrition is a very important consideration in the management of Polycystic Ovarian Syndrome, which now affects roughly 1/3 of women worldwide.In this episode, Nicole and Katie from the Balanced Nutritionist, discuss what PCOS actually is and why nutrition can assist with it.If you have been recently diagnosed with PCOS and you are feeling lost, this episode is a must listen. Its also a great one if you are simply looking for some no-nonsense advice around this particular condition. We talk about food considerations - the dos and the don'ts and also some of the misinformation out there too. We also talk briefly about supplementation - the right supplements have powerful effects in PCOS but the prescription of these should still be on an individualized level.We hope you get some clarity and some applicable knowledge from this podcast and invite you to book in for a consultation if you are looking for more individualised assistance. Please leave us a review if this episode was helpful. 

In this fortnight's episode, Nicole and Katie chat all things nutritional supplementation. I.e. vitamins and minerals in tablet or powder form. Are they necessary? What should one take and why? What should one look out for? You should know that this was inspired by a few concerns we have. The first is, the concern that many people are directed towards supplements / vitamins without any dietary advice. We believe in… FOOD FIRST. Supplements ‘supplement' a good diet. There is no supplement that will work over the top of a terrible diet. Taking all of the pills in the world but still eating rubbish won't help. Secondly, we don't believe in people rattling. Whilst we do see a time and place for supplements, there is rarely a need to be taking many at a time….. Know what you are taking, why, how long for and what difference you should expect it to make. Oh and… food FIRST. Happy listening! 

This is our first episode following a brand new format for the Nourished Wrap!We are sadly farewelling Jessica Cheney from our podcast, who in the last year has had her beautiful baby Reuben and now has a different clinical focus.The Nourished Wrap will now be bought to you exclusively by the Balanced Nutritionist, featuring clinical nutritionists Katie King and Nicole Bence and special guests at times.This podcast is the first one Katie and Nicole have presented together. We review the new format of the podcast and re-introduce ourselves to you.We also talk about the value of actually booking in and working with a Nutritionist. In a day and age where every diet and any piece of advice can be downloaded in a second... why bother actually seeing a Nutritionist? We dive into what to expect from working with us and why we get results! It actually has very little to do with food....This is a great podcast to start with if you are considering booking in and seeing a clinical nutritionist. 

It's EndoMarch and Katie and Jess wanted to do their part in spreading awareness of what can be an incredibly debilitating condition & something they see often in clinic, endometriosis. With 1 in 10 women experiencing the symptoms associated with endometriosis and it taking up to 10 years before official diagnosis, women are suffering more than they need to.In this episode of The Nourished Wrap Katie and Jess feature special guest, acupuncturist and owner of Balance Acupuncture Louise Bennett who has a special interest in treating women's health issues, such as endometriosis. The three ladies delve into what endometriosis is, signs and symptoms, potential causes, nutritional therapy that can support endo and all about the Traditional Chinese Medicine approach that can also support these women.What we learn is that acupuncture provides several benefits to endometriosis sufferers on many different levels and is also an excellent complement to nutritional therapy and vice versa (and not just with endo but all hormonal imbalance). We hope you enjoy this podcast spreading awareness and offering support on a very common women's health disorder.You can find out more about Louise through her Facebook page hereFurther reading -www.endomarchaustralia.org.au/what-is-the-endomarchBacterial influences in endometriosis - https://onlinelibrary.wiley.com/doi/full/10.1002/rmb2.12083Endometriosis and auto immunity - https://onlinelibrary.wiley.com/doi/abs/10.1111/aji.13095Inflammation and endometriosis pain - https://www.sciencedirect.com/science/article/pii/S1043276014001866Nutrition & endometriosis - https://www.researchgate.net/profile/Tommaso_Occhiali/publication/325092608_Endometriosis_and_food_habits_Can_diet_make_the_difference/links/5b51a14845851507a7b25954/Endometriosis-and-food-habits-Can-diet-make-the-difference.pdf?origin=publication_detailGluten free in endometriosis - https://www.ncbi.nlm.nih.gov/m/pubmed/23334113/Acupuncture in endometriosis - https://journals.plos.org/plosone/article?id=10.1371/journal.pone.0186616

The Nourished Wrap's underlying message on health can be summed up in 5 values. Katie & Jessica finish with these values every episode but they want to make sure you guys know exactly what they mean by them. So in this episode the ladies break down their first value, eat wholefoods... most of the time. They discuss what whole foods actually are, why they believe it's so important to consume them, foreign ingredients found in processed foods and how they could be impacting health, why balance is key, food labels and how to read them, tips when grocery shopping and so much more.By the end of this episode you will be very clear on what Katie & Jess mean when they say EAT WHOLE FOODS... MOST OF THE TIME.Katie and Jessica discuss some of the research around chemicals in food, those studies are listed below:1. Endocrine disrupting chemicals in our food: https://www.nature.com/articles/nrendo.2015.163 2. The Chemical Maze app is here: https://chemicalmaze.com/about-us/ 3. MSG in food: https://www.tandfonline.com/doi/full/10.1080/10942912.2017.1295260Thanks for tuning in and enjoy!

In this fortnight's episode of the Nourished Wrap, we continue our spotlight on local food businesses producing real food products. Katie chats with Owner (Mark) and head Chef (Sean) from All Real Food (ARF). ARF is a unique business that produces ready made meals containing just real food and sells them via their own unique 'self service cafes' which are essentially vending machines.This is a Brisbane company and all of the self service cafes are located around Brisbane. Can you imagine the logistics of producing totally fresh meals, without preservative, catering for all varieties of eating styles (from paleo to vegan) and then having them ready to purchase fresh in a vending machine on a daily basis? The reality is that it's not easy, but Katie chats to Mark and Sean about what motivates them to keep producing such a high quality product.Again, we chat about the true value of real food and the reality of what goes into a meal like this: from producing that is subject to huge price variations, a whole lot of love and time slaving over the stove, to packaging it and delivering it fresh for purchase to each location around Brisbane.... the logistics alone seem impossible!Ultimately, this is another local business producing real food that totally deserves our support so listen in and learn how you can pick up your All Real Food meal today. 

How would it feel if you went to work, clocked in the hours, did overtime, put in all your effort, genuinely cared and in return you were undervalued, underpaid and under appreciated? This is probably how most of our Australian farmers feel each and every day.Australia is effectively one big food bowl. We are so lucky to have the space and the environment to grow a lot of amazing food here and in actual fact an extremely small percentage of our population is producing this food for the rest of us. But do we stop and think about how much work this really is? How much money is actually going back to the farmer? And if our own dollar is actually supporting local Australian farmers or in fact are we buying foreign products instead because we want the cheapest option?In this episode we discuss the reality of farm life with Farmer Gregie Dennis, owner of 4 Real Milk on the Scenic Rim. From price wars to food trends to the environment - Greg tells us straight how this affects the daily life of a farmer. We also dive into a frank discussion on the value of food- do we really appreciate all the fresh food we have available to us? Are we willing to pay what its worth? How much does real, nutritious food really cost? This is the first of two podcasts for this month where we really focus on buying and supporting local products and businesses and to accompany these recordings, Jess and Katie will be really pushing the 'buy local' message on their social media as well.Tune in to get the real story from a real farmer.  

It's been a big 1st year for The Nourished Wrap with an even bigger year to follow. Katie & Jess want to share their reflections of 2018 and forecasts of 2019 - why? Because nutrition is always a hot topic & it's always important to check in with yourself to ensure you're on track! In this episode the ladies talk about what they learnt in the past year in clinic, what the major setbacks are for people, the trending diets of 2019 (the things people come up with!), foodie items set to hit the shelves and overall reinforcing that sustainable health & well-being truly comes down to The Nourished Wraps 5 core values - 1. Get decent sleep 2. switch off/take time out everyday, even for 5 min 3. eat wholefoods MOST of the time 4. move your body every day in an enjoyable way and finally 5. Listen to YOUR OWN body because no one else knows it best. We hope you enjoy this lighter, fun discussion Katie and Jess have to share!Keep up with Katie and Jess's antics by following them on Facebook/Instagram Katie - @thebalancednutritionistJess - @jesscheneynutritionDon't forget to subscribe to the podcast so you don't miss out on what's to come!

According to the Australian Bureau of Statistics (2011/12) one in four Australian adults are vitamin D deficient. How can this be when we live in one of the sunniest places in the world? Furthermore what sort of health complications and risks arise when this all important nutrient is depleted?In this episode of The Nourished Wrap Katie and Jessica explore the wonderful world of vitamin D aka the sunshine vitamin! It's common knowledge that humans need sun exposure to make vitamin D but did you know there is a lot more to it than this? Did you know that vitamin D is critical for so much more than just strong bones? Vitamin D receptors are found all over the body and therefore effect everything from fertility to immunity to gut health to sleep. Katie and Jess discuss all of these areas and also look into the research there is surrounding vitamin D and health.Most importantly the ladies provide information on food sources and other ways of maintaining vitamin D status, how much sun exposure is required, what testing reveals as well as signs and symptoms of vitamin D deficiencies. We hope you enjoy the show and learn something new!Research -Vitamin D and autism - https://www.ncbi.nlm.nih.gov/pubmed/27868194Vitamin D and cancer - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5788175/ - cancerVitamin D in reproduction - https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4488777/Council position statement on vitamin D and sun exposure - file:///C:/Users/user/Downloads/Vitamin%20D%20Council%20safe%20Sun%20Exposure%20and%20Vitamin%20D%20Levels.pdf

We hear a lot about the importance of nutrition for adults in maintaining health and well-being but what about infants? From the day a human is born they are rapidly growing, developing and laying the foundations for the rest of their lives using nutrients - from breast feeding or formula! ln this episode of The Nourished Wrap Katie and Jessica interview special guest Sharon Armstrong, lactation consultant, child health nurse and director of a well established family wellness centre, Embrace Life in North Lakes, Brisbane. The ladies uncover the amazing properties of breast milk further than just providing nourishment (it's seriously amazing stuff as you'll learn), how can women best set themselves up to be able to breast feed, common myths and expectations around breast feeding debunked, the importance of mum's nutrition in breast feeding, gut health and infant nutrition, formula feeding and is fed really best? what does this even mean? (the ladies really dive deep into this statement as there is a lot of misconceptions out there). Sharon is an absolute wealth of knowledge and this podcast episode is incredibly educational for any parent that wants to understand the importance of nutrition in the critical early years of life as well as bringing awareness around breastfeeding. Thanks for tuning in and enjoy the show!For more information on Sharon Armstrong check out the following linksEmbrace Life family wellness Centre - www.embracelife.net.au/family-health/Facebook - www.facebook.com/embraceparenting.net.au/?ref=br_rs

Welcome to The Nourished Wrap fam baby Reuben! It's been 3 months. The elusive fourth trimester. Jess shares it all in the latest episode of The Nourished Wrap Podcast with Katie. Jess tells her birth story (a natural home birth flipped on its head - a lot of lessons learnt here for everyone), ideas on getting through labour, how she navigated through the fog of the newborn stage, how to ensure your food stays nutritious when you have minus 3 hours to yourself, lifestyle factors & ideas on how to keep yourself in check, key nutrients needed to sustain being a new mum, how to prevent serious post natal depletion, managing the sleep deprivation & other random bits & bobs. The Nourished Wrap has been following Jess's journey from the very beginning. From an unhealthy, food restricted, no period for 5 years girl labeled with PCOS to using nutrition & lifestyle to get a period back & fall pregnant. Episodes include PCOS, pregnancy nutrition and home straight update. Check them out and thank you for tuning in - we know you'll get a lot out of them! 

In this episode of the Nourished Wrap, Jessica and Katie sit down with holistic counsellor Rachel Wilkinson. We dive into the topic of emotional eating, a challenge we see for many of our clients. Whilst there are some nutritional strategies that can help (discussed in the podcast), this challenge requires the assistance of a counselling professional to truly solve at its root cause. We talk about why we might find comfort in food and also share some stories about our own personal battles with food too. A must listen for anyone who might find that their emotions sometimes dictate their food choices. Know that this is not uncommon, its not something to be embarrassed about and there is help available.To connect with Rachel Wilkinson counsellor, you can visit her website here: https://www.rachelwilkinson.com.au/

You're unbelievably tired - go take some iron! I am sure you've had this advice or know of someone who has. Iron is one of the most common nutrients out there that is self supplemented for fatigue, pregnancy/lactation and vegetarians, however what else is there to know about iron? Sure it is a crucial component of our blood but did you know iron is vital for thyroid function, mental well-being and our immune system? Did you also know that taking too much of it or supplementing unnecessarily can do more harm than good? Did you know it can be inflammatory? Or that from food it comes in 2 different kinds? What about testing for iron, Do you know what to look for when the doc says you're iron deficient and what this is actually based on? Know what supplement to take and how to eat to rectify it? As you can see there is a whole lot about iron that you may not know about and being a common nutrient deficiency, especially in women Katie and Jess thought it only appropriate to spend a whole episode talking about this wonderful nutrient. Get to know iron on a whole other level, understand what it's used for, why it's so important to have results interpreted correctly and foods to eat to combat deficiencies. You will be surprised at how much there is to uncover!Iron and immunity - https://www.ncbi.nlm.nih.gov/pubmed/10971835

In our latest episode of the Nourished Wrap, we continue to dive into the topic of skin health. Last week we had a look from 'the inside out' and this week we look more from 'the outside in.'This week we are lucky enough to be joined by registered Nurse and skin technician from the B Clinic Brisbane, Meg McRae.Meg has an interesting background having formal qualifications in both conventional medicine and holistic medicine with a keen interest in nutrition in particular. Meg loves to educate her clients to look after the skin with a 'less is more' approach. In this episode she explains why we need to look at what's in our beauty products and what kind of key ingredients are helpful but not harmful to our skin. Meg explains why less is more and we touch on the microbiome on the skin itself. We hope that you enjoy this final episode in our mini series on skin and on a housekeeping note, the seminar with the B Clinic and the Balanced Nutritionist (mentioned in this episode) has been postponed for now until next year.Finally, you can find and book in with Meg McRae for a skin consultation by phoning the B Clinic or booking online here: https://www.bclinic.com.au/book-online/ 

This episode is a nice follow on from last fortnights were we revealed the true facts about detoxification. Just as detoxing becomes the focus as we enter the warmer months so does everything to do with our outward appearance - or so it seems. Today, Jess and Katie dive into the relationship between what you put into your body and what happens on the outside. We hone in on some specific skin conditions and what the research says in relation to our gut health, particularly in respect to eczema and psoriasis. We also talk a little about acne and hormonal health and some key nutrients to assist with general healing and brightness of the skin. This will be a 2 part mini series focusing on the skin, with an expert skin technician joining us next fortnight. Tune in, drop us a nice review if you liked it and make sure you subscribe so next fortnight drops straight into your ear when its released! Research links: Psoriasis and the Gut: https://www.psoriasis.org/advance/features/microbiome-how-your-bacteria-affects-psoriasis-psoriatic-arthritis Eczema and the Gut: https://nationaleczema.org/search-bacterial-balance/

Spring has sprung and don't we know it! The flowers might be out but its hard to see them when everywhere you look someone's trying to sell you the latest diet and detox program! So today, we want to tell you about our detox program and why it's the best.... haha, almost got you there! The reality is, that we want to blow the detox conversation out of the water and do what we do best - bring some reality back into this topic! In this episode, we: -Dissect and explain what detoxification actually is -Bust a whole heap of myths about detoxification programs. Spoiler alert - you don't turn detox on and off like a switch.... -Give you some ideas about what might be a better option than the lemon detox program for you this Spring And have a whole heap of fun nerding out in general. As usual. Its what we do best. Thanks in advance for tuning in and please leave a comment on Itunes and throw us a rating if you loved it.

Fat, did you know it has a secret life? It's not just those extra kg's people hold or there for cushioning, fat cells are actually alive! Research has actually labeled fat as an endocrine organ all of its own secreting hormones & molecules which effect the body in many ways. Katie & Jess discuss the different secretions of fat cells and how they influence overall health, how too much fat can be incredibly inflammatory, why the focus of weight loss needs to be addressed holistically & on getting the body healthy first before anything else. An incredibly fascinating podcast that will Change the way you view fat & also weight loss! For further reading and references please see Katie's Secret Life of Fat blog post - http://www.thebalancednutritionist.com.au/weight-loss/secret-life-fat/#respond

Wouldn't you agree that there is so much trend around eating for gut health. Jess and Katie love tackling trends and in this episode the ladies dive deep into this subject, bringing it back down to earth, deciphering what the term gut health even means, why it is important, tricks of the trade to a diet/lifestyle that supports gut health (and no it doesn't involve eating sauerkraut everyday or taking that chemist probiotic), they highlight the significance that gut health has to start with food before any other marketed miracle intervention, discuss how vital it is to use strain specific probiotics that are individual to your presenting case and show just how simple it is to support a thriving gut. Jess and Katie wanted to spread awareness around this topic as they see too many people in clinic thinking they are doing the right things by drinking a kombucha everyday yet not changing the nutrition they take in. A fun episode that is sure to inspire and educate you on this trending topic - GUT HEALTH.

Jess is on the home straight to becoming a Mumma! Katie checks in with Jess and the ladies put there practitioner hats on to discuss 2nd & 3rd trimester pregnancy nutrition, how to navigate through the common complaints such as reflux & constipation, how they would support women during labour itself, key research based supplements during this later stage of pregnancy and some of the other important lifestyle factors that make for a smooth journey. Lots of inspiration with the real life experience from Jess and both the ladies knowledge. Don't forget to tune into prior podcast episodes to learn about PCOS & pre natal/1st trimester pregnancy nutrition, these 2 episodes also are where Jess's story begins! Research/further reading - raspberry leaf in 3rd trimester https://www.ncbi.nlm.nih.gov/m/pubmed/11370690/?i=2&from=/10754818/related Probiotic Lactobacillus LGG during 3rd trimester - Pärtty A, Kalliomäki M, Wacklin P, Salminen S, Isolauri E. A possible link between early probiotic intervention and the risk of neuropsychiatric disorders later in childhood: a randomized trial. Pediatr Res. 2015 Jun;77(6):823-8. Kalliomäki M, Salminen S, Poussa T, Isolauri E. J. Probiotics during the first 7 years of life: a cumulative risk reduction of eczema in a randomized, placebo-controlled trial. Allergy Clin Immunol. 2007 Apr; 119(4):1019-21. Kalliomaki M, Salminen S, Poussa T et al. Probiotics in primary prevention of atopic disease: a randomised placebo-controlled trial. Lancet. 2001 Apr 7;357(9262):1076-9. Kalliomaki M, Salminen S, Poussa T et al. Probiotics and prevention of atopic disease: 4-year follow up of a randomised placebo-controlled trial. Lancet. 2003 May 31;361(9372):1869-71.

In this Episode of The Nourished Wrap Podcast, Katie & Jess sink their teeth into the world of oral hygiene & it's relation to over all health. With special guest Dr Samantha Byrne, past dentist and now lecturer in oral microbiology & disease prevention at The University of Melbourne as well as having completed her PhD in Oral Microbiology these ladies discuss how tooth decay is a rampant problem in today's world and the major cause that no one talks about... diet. Samantha shares her incredible knowledge with us about not only tooth decay but gum disease & it's link to cardiovascular risks, the oral microbiota (this is an epic discussion, who would have thought there was a whole other world just in our mouths), how to prevent oral diseases and what the latest research is telling us in the area of microbiology & oral hygiene. Katie & Jess know the importance of our teeth being one of the very first key steps to effective digestion & with the gut being the epicentre to health they wanted to bring awareness to this topic. Samantha goes above & beyond with making this happen. Make sure you tune in for an interesting conversation & follow Samantha on Instagram @_the_tooth_fairy_ to be apart of the mission to lower Australian tooth decay statistics!

On today's episode of the Nourished Wrap, Jess is interviewer and Katie is interviewee on a personal exploration of Katie's mental health journey back from a place of complete fatigue and unhappiness after an extreme fitness competition. We talk through her journey discovering 'what was wrong' and 'why this might have happened' as well as the methods and tools she chose to use to recover. This wraps up our mini series on 'Food and Mood.'

Following on from Katie and Jess's last episode of The Nourished Wrap Podcast where they delved deep into the connection of mental well-being and nutrition, this time they have on the show qualified counsellor, Rachel Wilkinson. Katie & Jess acknowledge that while nutrition is a MAJOR contributor to the states of our minds, to really heal from a foundational place it requires a holistic approach. Rachel shares her knowledge in treating emotional health from a mindset perspective, giving excellent (and practical) strategies in overcoming mindset barriers which are often the blocks to getting our health to the next level. If we know all the right things to eat/do than why exactly do we not put it into action or struggle to maintain consistency? This episode shines some major insight into this deep question. A really great listen that will open up your mind to just how profound mindset is to our health and state of being.

Not only does the food we eat dictate how our body functions, it also impacts how we feel. In this episode of the Nourished Wrap, Katie and Jess discuss this important connection between mental well-being and nutrition. They discuss what actually is mental health, why food is such a significant part of the picture, the underlying causes to 'chemical imbalances', how the brain and nervous system works, neurotransmitters and the importance of them as well as breaking down complex terms into easy to understand words. Katie & Jess are very passionate about this topic as they believe wholeheartedly that nutrition has so much to offer for people labeled with things like anxiety or depression, as you will learn when you listen there is more options than just going on medication. Enjoy! Further reading/research: Diet & common mental disorders - www.ncbi.nlm.nih.gov/pmc/articles/PMC4850164/ Sugar intake from sweet foods and common mental disorders - www.ncbi.nlm.nih.gov/pmc/articles/PMC5532289/ Randomised control trial of dietary improvement for adults with major depression - www.ncbi.nlm.nih.gov/pmc/articles/PMC5282719/ Omega 6 to Omega 3 ratios in mood disorders www.ncbi.nlm.nih.gov/pmc/articles/PMC5611753/ Inflammation & mood disorders - www.ncbi.nlm.nih.gov/pmc/articles/PMC5442361/

In this final episode of The Nourished Wrap's mini series of 'paddock to plate' Katie and Jess interview a very dear friend, wholefood chef and super inspirational foodie, Lisa Mahar. Lisa is the executive chef at Makepeace Island in beautiful Noosa (you may know it as Richard Branson's slice of sunshine coast heaven), it is here where she turned from conventional fast food chef to wholefood, conscious cooking extraordinaire. Lisa is passionate about preparing simple meals filled with nutrition and flavour and using ethically sourced, quality produce. While it may seem like we can't take much away from a gourmet chef in a commercial kitchen, think again, Lisa has so much easy, family friendly, quick meal ideas that can be prepared in the comfort of your own home, even after a long day at work. Katie and Jess loved having Lisa on the show and know you will too! This is also a great follow on listen to the previous episode interviewing biodynamic farmer Charlie Arnott who teaches us where and how our food gets from farm to kitchen, to then have Lisa inspire us with yummy kitchen to table creations. To see what Lisa is about follow her and her yummy creations over on her Instagram page @cheflisamahar

The Nourished Wrap Podcast 2nd episode of The paddock to plate mini series. We all eat a minimum of 3 times a day yet do we ever give thought into what actually goes behind bringing that plateful of food to the table? Do we ever consider the quality of our produce to be in the hands of farmers & our health? Katie & Jess interview biodynamic farmer Charlie Arnott who shares his story of changing his conventional farming practices to working with nature through biodynamics. He shares the incredible benefits this farming method has to offer to the environment, to our animals & to our health - it's remarkable. Charlie also helps debunk some of the marketing terms we see in the supermarkets such as organic, grass fed, pasture raised so that you can learn to make the best decisions possible. A truly educational & inspiring podcast on the importance of caring about where & how our produce is bought to our plates & WHY we need to care! To find out more about Charlie Website: www.charliearnott.com.au Follow him on Facebook & Instagram: www.facebook.com/CharlieArnottBoorowa & @charliearnott1

Dairy has been a food source for thousands of years, so why is it now we see so many people going off it for health reasons? In the first episode of our mini series ‘paddock to plate' on The Nourished Wrap Podcast, Katie & Jess interview special guest Alessandro Matto, an Italian artisan cheese maker based in Brisbane. Alessandro has dedicated his life to bringing the authentic taste of Italian cheese to Australia. His methods are deeply rooted in the traditional process of cheese making. He grew up in Italy & believes the quality of his product comes back to the quality of the milk he uses and the 'handmade' approach to manufacturing he still follows.. Alessandro is a wealth of knowledge regarding the processing and handling of dairy in this day & age, with a science background to back it up. We uncover a lot of insight into how & why dairy isn't really dairy anymore, the processing of milk from farm to table, the effects of homogenization & pasteurization as well as some delicious foodie inspo for all you cheese lovers. Foodies out there, you will love learning about the history of milk/cheese and the culture of Italy & for the not so foodie, you will gain so much knowledge into dairy as a whole - Katie & Jess certainly did! And not to mention that Italian accent, this one is definitely worth a listen! For more information on Alessandro and to read about his delicious produce find him here /www.casamotta.com.au/ and follow him on Instagram @casamotta.