As a certified naturopath and nutrition/meal planning expert, I understand the challenges that come with managing food allergies. Whether it's avoiding dairy, gluten, peanuts, or another allergen, it can be difficult to find meals that are both safe and satisfying. But with proper planning and a little creativity, anyone can enjoy a diverse and nutritious diet, even with food allergies.

In my experience, the key to successful meal planning with allergies is preparation. Start by making a list of all the foods you are allergic to and any other dietary restrictions you may have. Then, plan your meals and snacks for the week ahead, and make a grocery list accordingly. Don't forget to read the labels of all the products you buy to ensure they are free from any hidden allergens.

When shopping, consider substitute allergens with safe and healthy alternatives. For example, you can use almond milk or coconut milk as a dairy-free alternative, and gluten-free flours or oats as a gluten-free alternative. Preparing meals in advance can also be helpful, especially when you have a busy schedule.

Finally, don't be afraid to get creative in the kitchen. Experiment with new recipes and ingredients, and find what works best for you. With these tips, anyone can create a meal plan that meets their dietary needs and helps them live a happy and healthy life, even with food allergies.

The Mediterranean diet has been shown to reduce inflammation. The diet is rich in vegetables, fruits, whole grains and legumes, olive oil and nuts. It also contains moderate amounts of fish, cheese and yogurt. In addition to a healthy diet, you can lower your risk of chronic disease by also leading an active lifestyle with regular exercise, meditation and social interaction with family or friends.

Tegan’s top tips for squeezing in more movement.

My experience with personalised meal planning - Rose

Is Pilates good for pain? Short answer, yes!

"Choose Your Own Adventure: Stew Edition"

Looking for a meal that's both hearty and versatile? Look no further than a stew! Stews are a classic comfort food that can be customized to suit your taste buds and dietary needs. Whether you prefer a traditional beef stew, a vegetarian stew with lentils, or a spicy stew with chicken, the options are endless.

At Big Wellbeing Co, we believe in empowering people to take control of their health and happiness. That's why we've created a Choose Your Own Adventure: Stew Edition blog, to show you how to create a delicious and nutritious stew that meets your unique needs and preferences. With simple and easy-to-follow recipes, you can create a stew that's both comforting and satisfying. So why wait? Choose your own adventure and start cooking up a storm in the kitchen today!

Navigating the intricacies of digestive health, particularly when dealing with irritable bowel syndrome (IBS), can be a challenging journey. This is where the low FODMAP diet emerges as a ray of hope for those seeking relief from IBS symptoms. The acronym "FODMAP" may sound complex, but it represents a group of fermentable carbohydrates found in everyday foods like wheat, dairy, and legumes. For individuals with IBS, these seemingly harmless carbohydrates can trigger a cascade of digestive discomfort, including bloating, abdominal pain, and diarrhoea.

Understanding the Low FODMAP Diet:

The low FODMAP diet isn't a one-size-fits-all solution but rather a valuable tool for identifying your unique triggers. It involves temporarily eliminating high FODMAP foods from your diet and then systematically reintroducing them to determine which ones contribute to your IBS symptoms. This approach provides essential insights into your digestive health.

While the low FODMAP diet offers relief and greater control over IBS symptoms, it's important to note that it's not a long-term dietary plan. Instead, it's a valuable step toward understanding your body's responses to different foods. If you suspect FODMAPs may be behind your digestive distress, consider discussing this approach with your healthcare provider or Naturopath to determine if it's the right path toward improved digestive health and overall well-being.

After years of being a Naturopath, here is why I now offer meal planning services.

and how to make them!

One way to understand how we feel pain, or why sometimes it seems worse, is the ‘overflowing cup’ metaphor. We each have a certain amount of space in our cup and when the everyday stressors exceed it, our cup overflows and we feel pain. With chronic pain it is important to relax. Not only to achieve muscle relaxation, but to help ourselves be able to mentally and emotionally manage the pain, too.

When we hear the phrase ‘meal planning’ a lot of us immediately think of fad diets right? I can see why. After all these years of calorie counting for weight loss being pushed in our faces and of PT’s handing out unrealistic, calorie-deficit diets, the jump from ‘meal plan’ to ‘restrictive eating’ is all too easy to make.

More time. That’s what we all want right? More time and less stress. Below you’ll find seven of our favourite nutritious, weeknight meals that are easy to transform into a delicious lunch for the next day.

The way we approach our days usually is to divvy up our time between family, work, hobbies and other responsibilities which, if we’re really being honest, is probably not what we’d consider ‘quality time’. Here are some of our favourite ways to spend more quality time with yourself.

When you build strength, the body is better equipped to support the joints which takes pressure off of them. Pilates is great for Arthritis because it is a low-impact exercise. Here are five recommended pilates moves to help you manage symptoms of arthritis.

Drinking a herbal tea each night before bed can help to improve your quality of sleep by soothing the nervous system and creating space for relaxation before bedtime. It may sound too easy, but making the humble cup of tea part of your nightly routine can help you to wind down before you even turn the sheets down.

Learn how some foods can promote a better nights sleep.

"You can decorate your space with plants, paintings, posters or anything that helps you feel comfortable and relaxed. Choose things that reflect your personality and bring you joy. "

Today I’m going to share with you my top four tips that can help you wake up feeling refreshed and ready to take on the day.