It’s so easy to let all your good work slide when you slip into holiday mode. But, it’s just as easy to maintain all your hard work.

Here are a few nonnegotiable items that I won’t let slip these holidays.

Eating Well

This is a no brainer for me. Eat well and feel well. Just because you’re on holidays doesn’t mean you should start to eat badly. Use this time to get creative in the kitchen. Look through all my recipes and make something you have never made before and really nourish that precious body of yours.

Read 12 Steps To Wellness

Nothing like doing a whole body and life transformation over the holidays. Get into it, baby! 

Move Your Body 

If you want to have a little break from exercise over the holidays, that’s fine. But, try going for a light walk in nature for an hour each day just to keep the blood flowing.

Time Out 
I used to jam pack my holiday schedule. I’d fill it so full of catch-ups and events that, by the end of the holiday, I was more exhausted than when it started. Make sure you take time out for you. Do things that light you up and inspire you to be the best version of yourself.

Get To Bed Early 
Rest is imperative for our healing and health. So, don’t let this one slip. Make sure you get to bed by 10 p.m. if you can.

Use this time to really hone in on your meditation practice. Maybe add five more minutes or some pranayama breathing to the start or end of your practice.

What are some of the nonnegotiable items that you want to install these holidays? Share with me in the comments below, beautiful.


Food Matter and Hungry For Change are two film’s that changed my life and I believe everyone needs to watch them.

I’ve giving you the chance to win both these DVD’s this week.

All you have to do is tell me in the comments below why food matters?

+ Sign up to my newsletter to find out if you win.

* The winner will be announced in this Friday’s newsletter.

Good luck!

imagesGuest post by Sarah Nicholls

I was working as a registered nurse when I was diagnosed with coeliac disease and I had absolutely NO idea what it was or how to handle it.  I remember sitting in the doctor’s office in shock when she slapped the label “coeliac disease” in my chart.   With the simple message of “eat a gluten free diet for the rest of your life and you will be fine”… “BUT…what the hell is gluten”???

Still with a bewildered look on my face, I drove to the grocery shop, bought nothing, and then home to my partner…where I dramatically declared that I could know longer eat anything!

Flash forward a few years and now I love the fact that I eat gluten free.  Even though I was initially forced to change my eating habits, it was that diagnosis which lead to me fall in love with natural health, and lead me down the path of studying nutritional medical.

Now I sit here, healthy, 100% gluten free and, with a new career based on health and wellness. I now say, “thank you” to my diagnosis for showing me the way to a healthier life.

And you can have this attitude too.

Here are my top 5 tips for going Gluten Free:

Tip 1- Make over your kitchen

Out with the flour, bread, pasta, pastry, barley and rye.

Now that you are going gluten free, food is literally your medicine!! So start making your kitchen a gluten free zone. Familiarize yourself with gluten free options such as, almond meal, hazelnut meal, coconut flour, quinoa, mung bean pasta. These are my favorite few which I always keep on hand.

Tip 2 – Now that you have a new gluten free kitchen, get cooking!

To avoid anxiety setting in over what to eat when you go to gatherings, start making your own treats to bring. Your friends will love you for it, and you know for certain what you are eating is right for you.

Tip 3 – Familiarize yourself with the local restaurants and cafes, which are gluten friendly.

Make sure you have a good idea of local cafes and restaurants, which carry a good range of gluten free options, so that you are not left feeling hungry & annoyed..

Tip 4 – Love your guts

Remember to be nice to yourself.  Your digestive system is the driving force of your whole body.  Appreciate your insides and don’t use it as a dumping ground for bad foods.  Perfect foods to promote your gut health are fermented and living foods.  Add kombucha, fermented vegetable such as kimchi and coconut kefir to your new gluten free refrigerator.

Tip 5 – Relax

Stress is a major game changer in relation to our gut health.  When we become stressed, the gut responds with inflammation.  So don’t let your diagnosis of coeliac disease or gluten intolerance stress you out, embrace it, and use it as a trigger for you to follow a new path and head towards a happier and healthier body and life!
Sarah Nichols Picture

Sarah Nicholls is a holistic nutritionist, registered nurse and wellness expert. After being diagnosed with coeliac disease four years ago, she went on a rapid journey of self-discovery, overhauled her lifestyle, and successfully regained her sparkling good health. She now works with women across the globe to do the same: heal their gut, ease their transition to gluten-free living, and reclaim their vibrant wellness.

You can connect with Sarah here:



With only three weeks until Christmas (holy cow how quick has this year gone) I feel it’s time for some giveaways of a few of my favourites things. The Seventh Duchess is one of them. Not only do I love their tea, but also the packaging.

The Seventh Duchess has recently released a wellbeing range – Apothecary. Apothecary by The Seventh Duchess is 100% organic, naturally herbal, tisane blends.  Mindful of the ailments and inhibitors of modern life, each blend has been meticulously formulated with a balanced combination of therapeutic ingredients to meet specific health and wellbeing needs.

For me the ritual of sipping herbal tea is incredibly therapeutic and relaxing. And when you know your sipping organic and good quality it makes it all the more enjoyable. I also love inviting my girl friends over for tea and catch-ups – a much better option than coffee and cake in a loud overcrowded café.

Want to be in the running to win this awesome price? Here’s what you have to do.

+ Take a photo of your favourite way to enjoy a cuppa, maybe it’s in your backyard, with your besties on the couch, in bed with a good book, in nature or sitting on your balcony in the sun. Then tag both The Seventh Duchess and I on Instagram using the hastag #theseventhduchessandpathtowellnessxmascomp

+ Follow me and The Seventh Duchess on Instagram.

+ Like me and The Seventh Duchess on Facebook.

+ Sign up to my newsletter so you know if you have won.

The winner will be announced in this Friday’s newsletter so make sure you sign up to find out if you have won.

Happy sipping!




imagesGuest post by Sharon Taylor 

Ah sugar! We’ve had such a passionate, on again, off again affair over the years. There have been days where I couldn’t get you out of my mind, and nights when all I’ve wanted is to come home and have you all to myself on the couch. You’ve caused moments of madness in me, creating an unstoppable desire that’s left me feeling remorseful and dirty. You’re a clever one though, one kiss is never enough and as much as I’d swear off you after one of our encounters, the next day I’d be back for more, and sometimes with even more desperation. Sound familiar?

This used to be me! Over and over again I was a slave to the sugar dragon. And then I discovered Emotion Freedom Technique (EFT) or tapping.

EFT is a simple, yet extremely effective technique that involves tapping on certain points on the face and body while repeating statements out loud.  It’s like acupuncture for the emotions, without the needles.

EFT can provide pretty much immediate relief from sugar cravings, without eating anything whatsoever. I’ve had great success applying it on myself and with clients when a craving hits.  I don’t need to rely on willpower anymore, EFT does the trick on those afternoons when I’d almost kill someone for a chocolate. You know those cravings when it’s all you can think about, you can smell it, taste it, and let’s be honest it almost always wins out? Well in those crazy, can’t think of anything else moments you can tap on that craving and I’ll guarantee you won’t want to eat that chocolate after a few rounds.

Try it out for yourself. I’ve recorded an EFT session here you can tap along to the next time your sugar craving hits. 

I’ve also recorded a video explaining all the points and how to find them here.

EFT can also be used to release the emotions behind your cravings and to break the cycle of over eating and the guilty remorse that usually follows.

The answers to questions like;

  • What emotions are you trying to suppress when you feed a craving?
  • Why do you turn to food to make yourself feel better?
  • Are you sabotaging yourself by overeating?

These answers will all emerge as we use tapping to peel back the layers like an onion and as they do, we’re able to clear away the negative emotions and blocks surrounding these patterns and habits. Sounds amazing right? It truly is!


Sharon Taylor is a Body Love & Confidence Coach who uses EFT to shift your baggage around food, eating, weight loss, exercising & your body.  As a personal trainer and EFT coach she helps women overcome blocks to exercise, enjoy food instead of being a slave to it, achieve a sense of pride and appreciation for their bodies and to feel amazing. Since 2009, Sharon has worked with 100s of clients and written “Lose Weight Without Dieting or Counting Calories”.



Need…. More…. Sleep!

We all know how important it is to get a good night’s sleep. But what if you are getting a good amount of sleep and still waking up feeling washed out? Or what if your significant other keeps you awake at night with snoring or pauses in breathing? The problem may well be Obstructive Sleep Apnoea (OSA). And the good news is that there is something you can do about it!

OSA is a condition where the airways close repeatedly during sleep, causing the individual to stop breathing numerous times each hour. This can interfere with the quality and amount of sleep, which then has consequences on energy levels and performance during the day.

Symptoms & Health Risks of OSA

While the individual with OSA may feel tired, they are not always aware of what is happening during their sleep. Often it is the partner or spouse who identifies the problem due to snoring or witnessed pauses in breathing.

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What are the Other Risks of OSA?

Although it can profoundly affect one’s health, OSA can also impact relationships, family interactions and work performance. A number of couples end up sleeping in separate bedrooms due to snoring or tossing and turning during sleep.  Work performance may be impaired due to lack of concentration and fatigue. Family relationships may be strained due to the associated irritability that can occur with sleep deprivation and the difficulty of running a family with a partner who may be depressed, tired, “lazy” or unmotivated due to their condition. Pregnant women with even mild OSA may have lower measures of fetal health (such as fetal movements) and an increased rate of complications with child birth.

The Good News – Easy Testing & Treatment

There is light at the end of the tunnel! The good news is that testing for OSA is easy, inexpensive and can be conveniently carried out in one’s own bed at home. Treatment may consist of using a CPAP machine or using a dental device.

A Sleep Expert at Sleep Centres of Australia is able to guide you in terms of testing and treatment.

How Good Can I Feel?

After receiving treatment one patient recently stated, “I feel a million dollars!”  Another patient enthusiastically exclaimed, “I now have my wife back in the bedroom after 4 years!”  And yet another patient confessed, “It’s changed the whole family. Even the little things, like I now have the energy to get out of bed and drive the kids to school”.

Do you want to “feel a million dollars?” Contact Sleep Centres of Australia on 9332 8890 to find out how we can help you sleep well to live well. To read more visit: www.sleepcentres.com.au


Sarah Wilson is really onto something with the whole quitting sugar thing and unless you have been living under a rock I am sure you have either given it a go or at least considered it. I did it for 6 weeks a while back when I had candida and never felt better. I had the most energy I have ever experienced in my life, I felt light, clear, vital, my eyes were so bright and my skin was glowing.


Are you the person reaching for the cookie at 3pm, or salivate at the sight of ice cream? If this is you don’t worry, you are not alone. Many people come to me to beat their sugar addiction and want to finally kick the habit in the butt. When first coming off sugar you will be tempted by the white devil and may get cravings. Cravings for sweet things may be caused by a deficiency of the mineral chromium.


You can try upping the anti on chromium rich foods, such as oysters, green peppers, chicken, apples, meats, spices such as black pepper and thyme, eggs, nuts, mushrooms, garlic, grape juices, fruit and vegetables such as broccoli, corn, and sweet potatoes.


In the meantime here are two great juice recipes that will help fight the cravings whilst you kick the habit.


This first juice is high in chromium and super yummy!



Kicking Sugar Juice #1


  • 1 green pepper
  • 1 apple
  • ½ bunch of spinach
  • 2 carrots


Evening primrose oil and vitamin E may also help you through this process. This next juice is a great source of vitamin E.


Kicking Sugar Juice #2


  • ½ bunch of spinach
  • 2 stalks of asparagus
  • 2 carrots


How to prepare:


  1. Wash all the ingredient thoroughly.
  2. Add everything into the juicer and away we go.


If you need further support with kicking sugar get in touch with me today. I not only help people transform their relationship with food but also understand why they are reaching for sugar.



maca_powder-300x213Guest post by Dr Nat Kringoudis

If there is just one superfood you need on your menu to benefit those hormones of yours, it’s maca.  Maca is from peru and it looks a bit like a potato, but it does a whole lot more good for your insides and best of all, it balances your hormones.  Maca delivers a big kick of energy to your system and is one food you should be including in your wellness regime.  I’ve underlined all the benefits today because there are just so many for you to see!  And I haven’t included them all here otherwise the post would go on forever.  But know this much – maca may change your life.


It gets the title of a superfood because it delivers on the nutrition front.  It’s totally full of vitamins and minerals as well as enzymes and amino acids which is why it makes a swell effort in getting your hormones happy.  It’s full of B vitamins (those are the energy vitamins) – vitamin B-12 being particularly good for the vegetarians amongst us.  It is also a great source of bioavailable calcium and magnesium – magnesium being one of my favourite all round period fixers as well as iron, potassium and vitamin C.


Maca stimulates and benefits the hypothalamus and pituitary glands – two very important master controllers when it comes to regulating hormones.  Both the hypothalamus and pituitary glands send signals in your body to control other glands that signal the adrenals, the thyroid, pancreas and sex hormones in both men and women.  And because we’re living in an oestrogen dominant time (see more about that here), everybody could do with some hormone lovin’ by way of rebalancing their hormones.  This means maca will influence things like growth, sexual maturity, moods (ie depression or post natal depression or anxiety), hormone regulation, PMS, amenorrhea and other menstrual irregularities like period or ovulation pain.  And lets not forget, hormones are responsible for all body functions so it makes sense to fuel our bodies to support our hormones.  We’ve also recently discussed how hormones play a role in cancer too.


Maca is an adaptan, which basically means it ‘adapts’ or adjusts your body depending on its individual requirements.  So instead of being a hit of hormone so to speak, it gets your own body to do the work.  Basically maca helps your body create the hormones it needs.  Oh and it’s great for your skin!  For those coming off the pill and having issues with acne, this is one you want to get stuck into.


And for my making baby friends out there – Maca enhances fertility of course!  All because of its ability to influence hormones.  It’s great to influence libido.  I find it most useful for headaches in the pre menstrual phase as well as for menopausal issues.


But start slowly.  When you begin to add Maca to your diet, slowly work your way up.  Too much too soon can have you bouncing off the walls since it boosts energy and can swiftly kick the hormones into gear leaving you feeling the effects.


Ordinarily I add maca to my smoothies although in winter I sprinkle it over yoghurt, you can also get it in tablet form.  I’m a lover of loving earth’s maca powder.


Have you tried Maca before? If so did you notice the effect on your body?


Most people have heard of chlorophyll but probably don’t actually know what it is, or the health benefits this bad boy can have on your body. So, I thought I would shine a little light on this amazing creation. Light being the operative word, chlorophyll is basically liquid sunshine. It is the pigment in the plants that allows them to absorb light from the sun and convert it into usable energy. The name derives from the Greek word chloros (meaning green) and phyllon (meaning leaf). It is a green pigment found in almost all algae, plants and cyanobacteria. And before you screw up your face let me finish.

Sink your teeth into this:

  • Chlorophyll is a cleansing and purifying agent, which stimulates the bowels.
  • It helps to rebuild and replenish our red blood cells, boosting our energy and increasing our wellbeing almost instantly.
  • It is effective against high blood pressure.
  • Powerful anti-oxidant, anti-inflammatory and wound healer.
  • It helps to neutralise the pollution that we breathe in all day everyday.
  • It efficiently delivers magnesium and helps the blood in carrying oxygen to all your cells and tissues.
  • It is an effective deodorizer to reduce bad breath, urine, faecal waste and body odour.
  • Also with vitamins A, C and E it helps to neutralise free radicals that damage healthy cells.

These are only SOME of the benefits chlorophyll can have on your body. So, get as much of it as you can. This is why your parents go on and on about eating all your green leafy vegetables when you were a kid. If you’re a ‘busy person’ (or use that as an excuse), liquid chlorophyll from your health food store works fine. You can’t get this sort of nutrient from anywhere else so next time your doing your shopping stock up on as many green leafy friends as you possibly can. Juicing them first thing in the morning is best.

Try this recipe:

Super Duper Green Juice:

What you need:

  •  2 stalks of kale
  • 2 stalks of spinach
  • 1.5 celery sticks
  • 1 green apple
  • 1 cucumber
  • Ginger
  • Mint
  • Lime

What you do:

1. Add all this into your juicer and drink.

Juicing is such an amazing way to get all your nutrients in one hit. I highly recommend it especially if you feel like you aren’t or can’t get all your nutrients for the day.


Do you drink juice? If so, what’s  your fav recipe? Share with us in the comments below.


How To Eat Seasonally

8bbd4b453c8b4e91cf53db19e81dd6ecTake a hint from the local farmers and if it ain’t available, it ain’t in season, easy as that! However, due to such high demands in import and exportation you can now get almost all fruit and vegetable all year round. That kinda freaks me out!

It’s so important to consume fruit, veg and herbs which are in season as our body knows exactly what it needs and when. We crave cooling foods like lettuce, cucumber and grapes in the summer months, and warming hearty grounding foods like pumpkin, sweet potato and parsnips in the winter.

Ultimately if we are eating in season we are not only doing great things for our planet, but for our overall health too.

I wanted to give you a little run down on what’s in season for each month of the year. You can print this out and stick it on your fridge and even take it with you to the supermarket.


Veg: Beans, beetroot, cabbage, capsicum, carrot, celery, cucumber, eggplant, lettuce,  onions, peas, radish, rhubarb, squash,  sweet corn, tomato, zucchini

Fruit: Apricot, banana, berries, cherries, fig, grapes, lime, lychee, mango, melons, nectarine, passionfruit, peaches, pineapples, plum

Herbs: Basil, chilli, chives, coriander, dill, mint, oregano, parsley, sage, thyme


Veg: Beans, beetroot, cabbage, capsicum, carrot, celery, cucumber, eggplant, leek, lettuce,  onions, peas, pumpkin, radish, squash,  sweet corn, tomato, turnip, zucchini

Fruit: Apple, apricot, banana, berries, fig, grapes, guava, lime, lychee, mango, melons, nectarine, passionfruit, peaches, pears, pineapples, plum

Herbs: Basil, chilli, chives, coriander, dill, garlic, mint, oregano, parsley, rosemary, sage, thyme


Veg: Asian greens, beans, beetroot, cabbage, capsicum, carrot, celery, cucumber, eggplant, lettuce,  onions, peas, radish, silverbeet, squash,  sweet corn, tomato, zucchini

Fruit: Apple, apricot, banana, berries, fig, grapes, guava, lime, melons, nectarine,  papaya, passionfruit, pears, pineapple, plum, pomegranate, yellow peach

Herbs: Basil, chilli, chives, coriander, dill, mint, oregano, parsley, sage, thyme


Veg: Asian greens, beetroot, broccoli, Brussel sprouts, cabbage, cauliflower, carrot, celery, leek, lettuce,  onions, peas, parsnip, sweet corn, sweet potato, tomato, turnip, zucchini

Fruit: Apple, avocado, banana, cumquat, custard apple, grapes, guava, lime, melons,   papaya, passionfruit, pears, pineapple, pomegranate, quince

Herbs: Chilli, garlic, ginger, parsley


Veg: Artichoke, Asian greens, broccoli, Brussel sprouts, cabbage, cauliflower, carrot, celeriac, celery, fennel, kumara, leek, lettuce, onions, peas, parsnip, silverbeet, swede, sweet corn, tomato, turnip

Fruit: Apple, avocado, banana, cumquat, custard apple, imperial mandarin, lemon, lime, melons,  navel orange, passionfruit, persimmon, quince

Herbs: Garlic, ginger, horseradish, parsley


Veg: Artichoke, Asian greens, beetroot. broccoli, Brussel sprouts, cabbage, capsicum, cauliflower, carrot, celeriac, celery, eggplant, fennel, kale, kohlrabi, kumara, leek, lettuce, onions, peas, parsnip, pumpkin, silverbeet, swede, sweet corn, tomato, turnip

Fruit: Apple, avocado, banana, custard apple, grapefruit, imperial mandarin, lemon, lime, melons,  navel orange, passionfruit, persimmon, strawberries

Herbs: Garlic, ginger


Veg: Artichoke, Asian greens, beetroot. broccoli, Brussel sprouts, cabbage, capsicum, cauliflower, carrot, celeriac, celery, eggplant, fennel, kale, kohlrabi, kumara, leek, lettuce, olives, onions, peas, parsnip, pumpkin, silverbeet, spinach, swede, tomato, zucchini

Fruit: Avocado, banana, custard apple, grapefruit, imperial mandarin, lemon, lime, melons, navel orange, papaya, passionfruit, pomelo, quince, rhubarb, strawberries, tangelo

Herbs: Garlic, ginger, horseradish


Veg: Artichoke, broccoli, Brussel sprouts, capsicum, cauliflower, carrot, celeriac, celery, eggplant, fennel, green beans, kale, kohlrabi, humara, leek, onions, peas, parsnip, pumpkin, silverbeet, swede, tomato, zucchini

Fruit: Avocado, banana, cumquat, custard apple, grapefruit,  lemon, lime, mandarin, murcott, melons, orange, passionfruit, strawberries, tangelo

Herbs: Garlic, ginger, horseradish


Veg: Artichoke, beans, beetroot, broccoli, Brussel sprouts, capsicum, cauliflower, carrot, celeriac, celery, eggplant, fennel, kale, kohlrabi, humara, lettuce, onions, peas, parsnip, pumpkin, silverbeet, spinach, swede, tomato, zucchini

Fruit: Avocado, banana, cumquat, custard apple, grapefruit,  lemon, lime, mandarin, murcott, melons, orange, papaya, passionfruit, pawpaw, strawberries, tangelo

Herbs: Chillies, garlic, ginger, parsley


Veg: Asian greens, asparagus, beans, beetroot, broccoli, cabbage, capsicum, cauliflower, cucumber, leek, lettuce, onions, pumpkin, rhubarb, spinach, tomato, zucchini

Fruit: Avocado, banana, grapefruit, mandarin, loquat, mango, papaya, passionfruit, pineapple, tangelo, watermelon

Herbs: Garlic, parsley


Veg: Broccoli, cabbage, cucumber, peas, radish, rhubarb, sweet corn, tomato

Fruit:  Avocado, banana, berries, cherries, grapefruit, lychee, mango, papaya, pineapple, oranges

Herbs: Basil, chives, coriander, dill, mint, oregano


Veg: Beetroot, Brussels sprouts, celeriac, celery, chestnut, Jerusalem artichoke, kale, leek, parsnip, potato, pumpkin, swede, sweet potato, turnip

Fruit: Apricot, banana, berries, cherries, grapes, lychee, mango, melons, nectarine, passionfruit, peaches, pineapples, oranges

Herbs: Basil, chives, coriander, dill, mint, oregano, parsley, rosemary, sage, thyme, watercress

Hope this helps my love. Save this to your phone so you always have it on hand when you are doing your shopping.