Quintessential Health + Nutrition

Quintessential Health + Nutrition Holistic nutritionist
Certified GAPS (Gut and Psychology) Practitioner
Certified MINDD Practitioner

Health means different things to different people. Some like to fight the passage of time with everything at their dispo...
31/08/2026

Health means different things to different people. Some like to fight the passage of time with everything at their disposal. Others don’t have the motivation to change or just straight up can’t be arsed. Most are somewhere in between. As long as you know that what you eat is one of the most important things you can do to steer your health and longevity in the right direction, then you’re doing pretty well. 🥰 Movement, sleep, stress management and connection play pretty major roles obviously and once you’ve got your way of eating sorted, you can build in all the rest. 95% of my clients are actually very health aware and super knowledgeable and we work together to optimise their health. For some that’s testing their hormones or their gut microbiome or more in depth blood tests than they’ve been able to access via their busy GP. I have actually talked people out of spending money on testing (and supplements!) if I don’t think it’ll add to or change anything. Either way, if you need someone in your corner to optimise your health or your child’s health, check out my next available appointment. First week of school holiday appointments up now.

Link for FB: https://www.quintessentialnutrition.com.au/book-a-consultation

[My shoes aren’t actually touching the couch 😉]

We can’t do everything perfectly all of the time but one possibly overlooked change we can make to improve our hormone h...
20/08/2026

We can’t do everything perfectly all of the time but one possibly overlooked change we can make to improve our hormone health is to look at what we put on our skin. There are many known hormone disruptors in skincare and makeup. Low tox makeup has come a long, long way so you no longer have to choose between performance / finish and toxic load. The EWG website or the Think Dirty app have huge databases of products listed so you can check what’s in your favourite products. You may not need to go entirely organic or even 100% clean but you can choose the products ranked low to low moderate to really take a load off your body’s detoxification system. 🥰

I know it’s so overwhelming out there. We have so many choices when it comes to food. An additive that I tend to avoid i...
16/08/2026

I know it’s so overwhelming out there. We have so many choices when it comes to food. An additive that I tend to avoid is carrageenan (E407). When looking for a quality cream the other day, literally every single bottle of cream had carrageenan in it! I don’t use cream often because my kids and I have a casein issue, so it’s been a while since I bought any. I’m sure there were more options without this additive last time!! 🤯

Look, I’m no alarmist. If you have tip top gut health and no digestive issues and no health concerns at all, and you’ve been consuming this stuff for years without any trouble, by all means, continue.

However, there’s enough on pubmed for a wee bit of caution. So, if you do have gut issues, IBD, insulin resistance or food sensitivities, I’d steer clear. There are better options around for sure and I usually would have gone to Wilson’s, tbh, but this was the only cream at Coles that didn’t have E407. 🤯

I’m not in clinic tomorrow. I always block out my calendar on David’s birthday. I want to be able to leave room for my g...
27/07/2026

I’m not in clinic tomorrow. I always block out my calendar on David’s birthday. I want to be able to leave room for my grief if I need to and I know I can’t be the best practitioner if I’m not fully showing up for my clients.

Whenever I feel down thinking of the loved ones I’ve lost, I eventually remember how lucky I am to have had people in my life that I loved so, so much that their absence is felt strongly after so many years. It’s that Tennyson quote, isn’t it? “‘tis better to have loved and lost than never to have loved at all?” 🥺 The enduring pain is proof of enduring love.

I’m sure it’s normal to remember those we’ve lost in a positive light but my brother truly was a beautiful person and none of us have to think hard to remember him fondly. I remember him and I yelling obscenities at each other when we were fighting over who knows what when we flatted together in Wellington 😂 but most of the time, he was amazing and hilarious and just such a comforting, safe energy to be around. He was funny, intelligent, charismatic, kind and loyal. He adored his kids and I hope they never, ever doubt that. I was thinking today that I can’t imagine him turning 46. I guess that’s one of the benefits of leaving before his time … he’ll be forever young. 💜

The first pic is David with my Asha and the second is my dad with David … in the same river. 🥰

Also, want to know something cool? Instagram auto suggested this Jack Johnson track 🥺 the algorithm at work … or something bigger? 🤯💜 Needless to say, I burst into tears and just accepted the audio as it is.

This was me on very first day as a nutritionist and business owner more than 10 years ago! Hard to believe. 🤯 As they sa...
19/07/2026

This was me on very first day as a nutritionist and business owner more than 10 years ago! Hard to believe. 🤯 As they say, when you love what you do, you won’t work a day in your life. 😉 There have been challenges, for sure, but it’s a win to still be practising after all this time.

One thing I’ve noticed after years of working with women is that many think they just need more discipline or willpower to reach their health goals but, I can tell you with confidence, this is a fallacy. Most actually need someone to help them make sense of what’s happening with their body. Many of my clients come in convinced they’ve failed because they’re tired all the time, they’re gaining weight that won’t budge, always craving sugar, or feeling like their bodies have changed overnight. Many times, their visits to the doctor haven’t given them any answers. Usually their bloodwork is completely fine.

I dig deeper. Sometimes it’s their blood sugar (way more often than you’d think thanks to the modern Aussie diet). Sometimes it’s perimenopause. Often it’s gut health. Sometimes it’s their thyroid. Very often it’s poorly managed stress.

My favourite part of this job is when a client tells me they feel heard. The number of times someone has thanked me simply for listening 🥺 and for really hearing what they’re trying to tell me and for helping them realise their struggle wasn’t all in their head.

If I could give younger me in this photo one piece of advice, it would be this. “Your empathy and sensitivity are strengths. Don’t let anyone convince you otherwise.” 🥰

If you’re looking for a practitioner who will take the time to listen, connect the dots and work with you to understand what’s really going on and how to fix it, I’d be honoured to help you. https://www.quintessentialnutrition.com.au/book-a-consultation

I was sent a query about these. Unlike the pretzels I mentioned the other day, which could maybe be mistaken by the unin...
01/07/2026

I was sent a query about these. Unlike the pretzels I mentioned the other day, which could maybe be mistaken by the uninitiated for a healthier snack option, nobody would be eating Oreos thinking they’re good for them. On the surface, these gluten free Oreos don’t look too bad, right? I mean, they’re terrible from a nutrition point of view - sugar, seed oil and more sugar … but the ingredients list is short and they don’t contain colours. But there are two additives in these that I would avoid like the plague: 319 and 321.

BHT (butylated hydroxytoluene) and TBHQ (tert-butylhydroquinone) are synthetic preservatives added to ultra processed foods to stop the fats and oils from going rancid and to extend shelf life. They’re banned in some countries but considered safe by our regulatory bodies at permitted levels. 🙄 Despite this, concerns remain about their long-term effects. Research suggests:

• Potential endocrine disruption
• Oxidative stress and cellular damage at higher exposures
• Effects on liver and detoxification pathways
• Immune modulation (particularly with TBHQ)
• Possible impacts on the gut microbiome and inflammation

Many of my clients reading this will already avoid food-like products of this nature. These additives are found in ultra-processed foods that are also associated with poorer diet quality and higher exposure to other food additives. If the effects above aren’t alarming enough, if you or your child has or is suspected to have ADHD, there’s also some concern around behavioural issues- aggression, learning difficulties, and fatigue. 🥴

A client asked me about these the other day. The supermarket is such a minefield if we are easily taken in by marketing ...
26/06/2026

A client asked me about these the other day. The supermarket is such a minefield if we are easily taken in by marketing terms. Yes, these protein pretzels contain 56g of protein per 100g, which is great on the surface.

If we look closely at the whole ingredients list and nutritional panel, we can see that the carbohydrate content is 32g per 100g, which is high. They’ve cleverly used monk fruit to keep the sugar content low but this doesn’t magically make it low carb. Sugar is only one type of carbohydrate. Our bodies still break starches down into glucose.

The protein in these comes primarily from hydrolysed wheat protein, soy protein isolate and carob seed protein. Plant proteins generally have lower digestibility and are less bioavailable than animal proteins, with lower levels of important amino acids like leucine, which is key for stimulating muscle protein synthesis.

Keep in mind that protein quantity doesn’t necessarily mean protein *quality,* especially if it’s entirely plant based. 28g of protein from wheat and soy isn’t metabolically identical to 28g of protein from meat, fish or eggs. The amino acid profile and digestibility matter a lot.

To be fair, the ingredients could be worse. They’ve used coconut oil rather than seed oils, which makes it better than many pretzels.

This is a really good reminder that the words “high protein” on the front of a packet don’t automatically make something healthy. If you’re buying packaged food, always turn it over and read the ingredients as well as the nutrition panel. This is still a highly processed food and, if we are looking for a protein-rich snack, there are far better options - even in the supermarket.

The latest Happy Way™ Protein & Supplements protein flavour launched today and we got to try it! ☕️ It just might be my ...
16/06/2026

The latest Happy Way™ Protein & Supplements protein flavour launched today and we got to try it! ☕️ It just might be my favourite flavour and this milkshake was my favourite way to use it!

It was creamy and delicious and reminded me of what I imagined the whipped gran créma caffe we tried to get near the Pantheon but they’d sold out so I had to get this granita instead 😂

(By the way, I’m posting this in the morning but this was an afternoon delight. Far too sweet for breakfast! 😂)

One serve:
3 heaped tbsp Happy Way Tiramisu protein (I used the vegan one because we are dairy free but it also comes in whey)
2 scoops vanilla ice cream (once again, I used a dairy free one. Use Pana or the Streets / Blue Ribbon if you don’t like coconut)
1 or 2 shots of espresso (I didn’t add coffee to Asha’s - added some cacao instead)
1 tsp peanut butter
Pinch of salt
1 big tsp vanilla extract
Optional: cacao or coffee beans for decoration

Blend and enjoy

I don’t have a cohesive social media strategy. I don’t have a strategy at all. 😅 I know you guys love the supermarket fi...
13/06/2026

I don’t have a cohesive social media strategy. I don’t have a strategy at all. 😅 I know you guys love the supermarket finds but other accounts do a much better job. I’m not an influencer or a recipe creator and I just can’t be arsed with trying to curate an ‘aesthetic’. I tend to post when I think of something. I do try to make it health related but I also feel that social media’s main benefit - even though it may not be its purpose - is connection. Many of us scroll because we feel lonely or bored or uninspired.

I know I’m a nutritionist and so my posts should be about nutrition but I’m also extremely introverted and words and images is an easier way for me to share who I am and what I do. So, on that note, what is health if not doing things that make you happy? Not the short lived type like fast food or a bag of lollies you eat without even realising … but the type that you experience with your whole heart.

The Australian Ballet did a stunning job of Romeo and Juliet. My god. 💔 The set. The costumes. I bawled in the balcony pas de deux. 😭 I did a few other heart restoring activities this weekend - a makeup class, wandered the streets until my feet throbbed, read a book in a cocktail bar until 1am and had a heart to heart with a longtime friend over divine food and wine. Surprisingly, I didn’t take as many photos as I normally would.

It’s easy to get bogged down with work and responsibilities and forget that life is supposed to be fun, I guess. If you believe health is more than just diet and exercise, you’ll get what I mean. 🥰

There’s been a lot of chatter on social media about lab-grown chocolate, hey? Given that chocolate is one of my favourit...
08/06/2026

There’s been a lot of chatter on social media about lab-grown chocolate, hey? Given that chocolate is one of my favourite things, I thought it was an important topic to discuss. 🥰 The key issue for me is safety and transparency in our food supply.

Any novel technology, especially those intended for human consumption, whether in agriculture, pharmaceuticals, or food manufacturing, deserves extremely thorough, independent scrutiny before it goes to market. We expect solid investigations into the potential impacts on human health, the environment, and animal and plant ecosystems. I know in the past, I’ve just assumed that is always the case because it’s the right thing to do. 😅 Ahhh take me back to a time when I wasn’t so cynical.

We’ve seen enough examples across Big Food, Big Pharma and industrial agriculture over the years to understand that innovation is not always aligned with long-term human health. It’s about profit, innit?💰

Of course, there’s no need for us to be scared of new tech. I come from NZ, the land of innovation and early adoption, but consumers are more than justified in asking questions of food manufacturers, expecting transparency, and preferring that the things we put in our bodies won’t do us any harm (without our knowledge).

Cacao is amazing. A true super food, if you think about it. It’s ideally produced through fair trade with minimal processing or adding of sh*tty inferior ingredients. (Like the crap in the purple packets 🤨) I was looking at the chocolate I buy and realised that those of us who already choose chocolate based on those principles are unlikely to be the target market for heavily engineered or ultra-processed alternatives in the first place.

As with most things, it’s a case of buyer beware. We, the consumers, have to make sure that innovation doesn’t come at the expense of transparency, ecological integrity, and human health. I’ll continue to buy from Whitaker’s, Pana and small companies that are committed to integrity and quality. We can also make our own and know exactly what’s in it! 🫶🏽

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