Why Eating Seasonally is Good for Your Health and the Environment

Eating seasonally has numerous benefits for both your health and the environment. Here are just a few reasons why you should consider incorporating seasonal foods into your diet:

1. Seasonal foods are fresher and more flavorful. When fruits and vegetables are grown in their natural season, they are able to fully ripen on the vine or plant, resulting in a richer flavor and more nutrients. Produce that is out of season often has to be shipped from far away, which can lead to a loss of flavor and nutrients during transport.

2. Seasonal foods are more affordable. Produce that is in season is typically more abundant, which leads to lower prices at the grocery store. On the other hand, out-of-season produce has to be shipped from distant locations, leading to higher prices due to transportation costs.

3. Eating seasonally supports local farmers. When you purchase seasonal produce from local farmers, you are supporting your community and helping to sustain small farms. This not only helps to boost the local economy, but it also reduces the carbon emissions associated with transportation.

4. Seasonal foods are better for the environment. Growing produce in season requires less energy, as it takes advantage of natural weather patterns and conditions. This is especially true for local, small-scale farms that use sustainable growing practices. In contrast, producing out-of-season produce often requires the use of greenhouses or other energy-intensive methods to artificially create the necessary growing conditions.

5. Seasonal foods offer a wider variety of nutrients. Each season brings its own unique set of fruits and vegetables, providing a diverse range of nutrients throughout the year. For example, summer produce is often high in water and fiber, while winter produce is often rich in vitamins and minerals. By eating a variety of seasonal foods, you can ensure that you are getting a wide range of nutrients to support your overall health.

Eating seasonally does require some planning and flexibility, as you may need to adjust your meals based on what is available. However, the benefits of incorporating more seasonal foods into your diet are well worth the effort. Not only will you be able to enjoy fresher, more flavorful produce, but you will also be supporting local farmers and the environment while nourishing your body with a diverse array of nutrients. So, it’s always a good idea to try to incorporate as many seasonal foods into your diet as possible!

A Healthy Gut, A Healthy You

Gut health is an important part of overall well-being, and it is becoming increasingly important to understand the role that our gut plays in our physical and mental health. In recent years, research has shown that the bacteria in our gut can influence many aspects of our health, from digestion to immunity. With this understanding comes a range of new strategies for maintaining a healthy gut, from dietary changes to probiotics and prebiotics. Gut health can be supported through diet, lifestyle choices and other methods.

But, why is your gut so important? The intestinal tract is home to an incredible number of bacteria and microbiota. These microbes are responsible for making vitamins, digesting food, absorbing nutrients and manufacturing some neurotransmitters that regulate mood and behaviour. It’s also the largest organ in the body. The human body relies on a healthy intestine to absorb nutrients from food, produce digestive enzymes and other chemicals like serotonin which is linked to mental health, mood regulation and sleep quality. Without a healthy intestine, our bodies will not properly absorb essential nutrients.

Some ways you can improve your gut health is to focus on reducing stress, limiting alcohol intake, regularly exercising and connecting with a health professional like a naturopath or simply your GP. With the right approach, we can all achieve a healthier digestive system and improved well-being.

Sustainable Diets: The Connection Between Food Choices and Climate Change

Our dietary choices have far-reaching impacts on both our health and the environment. What we choose to consume can significantly influence the wellbeing of both ourselves and the planet.

Every step that food goes through from growing to disposal can lead to the emission of harmful greenhouse gases, ultimately causing negative effects on the climate. Interestingly, nearly a third of all human-created greenhouse emissions are linked to food. A significant portion of greenhouse gas emissions are generated by agricultural practices and land use changes. Reducing them could go a long way in mitigating our climate crisis.

Calculating the climate impact of food is essential to understanding how much greenhouse gases are being emitted. This emission intensity is measured in kilograms of “carbon dioxide equivalents”, which includes all types of gases, per kilogram of food, per gram of protein or even per calorie.

Animal-based foods tend to be associated with the most greenhouse gas emissions, whereas plant-based foods tend to have lower greenhouse gas intensities. It’s still important to follow a balanced diet but you can do things like eating more plant-based meals, cooking sustainable recipes, cut down on your food waste and shopping with reusable bags.

Cosy Up with Chai

Do you want to feel super cosy and warm while it’s cold out? You can’t go past a mug of warm, soothing chai.

Legend has it that the origin of chai dates back to India more than 5000 years ago, however there are many variations of how this came to be while tales have been passed down from each generation. Regardless of it’s origin, for centuries Chai has been used as a traditional medicine in many cultures because of its anti-inflammatory properties. It has also been used as an aphrodisiac and even used to help aid digestion. Over the years, it has become more popular not only for its health benefits but because of its delectable taste and calming aroma.

Lovingly handcrafted and prepared on the Sunshine Coast, we’ve teamed up with The Fresh Chai Co. to serve our community with a range that is 100% organic, gut-friendly, environmentally responsible, ethically sourced and local.

They start with the best 100% organic and fairtrade whole spices which are stone ground to release the aroma and flavour. The vibrant flavours of the spices are then preserved in organic raw honey or agave nectar. Add organic long leaf Assam tea leaves, warming ginger, rich cacao or whole vanilla bean pieces and the result is a sticky delectable concoction with a flavour that just gets better and better the longer it sits.

Next time you need to warm up, calm your mind and nourish your body with the sweet, spicy and earthy flavour of chai. The best part is that you can feel good about making a choice that is both good for you and the planet!

Collaboration with Fresh Chai Co.

Açaí: The Power Berry

Açaí berries are a type of tropical fruit that is native to Brazil’s Amazon rainforest. They have one of the highest antioxidant levels of any fruit worldwide, as well as other nutrients that help to improve your health and wellbeing. Widely recognised as a delicious and powerful superfood, the taste is described as a combination of mixed berries with a hint of dark chocolate.

Studies have now confirmed the extreme health benefits of the Açaí berry. With 5 times the antioxidant power of blueberries, they are known for their ability to help reduce inflammation and protect against cell damage. Take a look at some other health benefits below:

Reduces Cholesterol Level

Açaí contains Omega 9 which is a monounsaturated essential fatty acid that helps to lower your bad cholesterol level, while maintaining your good levels.

Purifies & Detoxes Your Body

The unsaturated fatty acids in Açaí eliminate the saturated fatty acids that make you feel tired and sluggish.


Açaí contains anthocyanins that contribute to the deep colour of the fruit. Anthocyanins are said to have many health benefits such as reducing inflammation and improving heart health & brain function.

Look Younger & Live Longer

With the highest concentration of antioxidants of any berry on the planet, Açaí helps reduce signs of ageing and stress.

Fibre Intake

Açaí contains approx. 44.2 grams of fibre per 100 grams of berry. Fibre helps prevent constipation, colon cancer and other intestinal disorders.

Improves Power of Concentration

Açaí also contains Omega 6 which is a polyunsaturated essential fatty acid. Your body needs fatty acids for optimal function of the brain and the eyes. It also boosts your libido while helping your body absorb life-essential vitamins such as Vitamin A, E, D & K.

Other known benefits include boosting energy levels, increased stamina and is also said to speed up the recovery process after exercise. The benefits of Açaí bowls are endless and with most of us living a busy lifestyle, Açaí bowls are a great option for breakfast to boost your mornings!

Source: amazonpower.com.au

Flexitarian Life

A girl having a Flexetarian meal in the park

You’re not alone if you’ve found yourself confused when reading all the different dietary labels on menus and in magazines – we hear you! From vegan all the way to flexitarian, we are here to break down some of the most common dietary labels.


The Flexitarian Diet is the new kid on the block – and for a good reason! A flexitarian is someone who consumes a predominantly vegetarian diet; such as wholegrains, legumes, nuts, seeds, fruits and vegetables, whilst consuming meat and other animal products sparingly and at their own leisure. The Flexitarian Diet is for those who don’t like to follow the rules, and eat intuitively. Think of The Flexitarian Diet as being the Vegetarians’ rule-breaking older cousin.

Flexetarian Salad


The Vegetarian Diet encompasses plant-foods as the foundation, focusing on wholegrains, legumes, nuts, seeds, fruits and vegetables, whilst allowing for the consumption of dairy products and dairy derivatives, such as cheese and eggs.

Vegetarians completely exclude meat, fish or poultry from their diets. Unlike the Flexitarians, Vegetarians never stray from their no-meat policy – you could say they’re the goody-two-shoes of the dietary family (much to the Flexitarians dismay).

Flexetarian Brunch Bowl


A Vegan Diet consists of entirely plant-based foods; focusing on wholegrains, fruit, vegetables, nuts, seeds and legumes. Vegans explicitly eliminate the consumption of animals, inclusive of their meats and derivatives. Vegans have a strict rulebook they like to follow, but fear not, what Vegans lack in animal products, they make for in plants.

Whilst at first, introducing Vegan food kind of feels like you’re being forced to hang out with your weird-cousins-from-the-country you never liked, Vegan foods are quite diverse and are full of flavour (unlike said cousins), think cauliflower tacos, date caramel, and milks made from nuts! (Whaaat?!)

Flexetarian Mexican Wrap


A Pescatarian Diet, similarly focuses on the inclusion of wholegrains, legumes, nuts, seeds, legumes, fruits and vegetables as the main component of the diet. The key point of difference is that Pescatarians consume seafood and fish as their exclusive source of animal protein, as well as dairy and eggs.

Pescatarians look to include fish, at a minimum of twice per week, whilst ensuring their diet is well-rounded with a foundation of plant-based foods. The Pescatarian Diet is sort of like your sister who is going through an edgy-phase (albeit, she’ll tell everyone ‘it’s not a phase!’) They have their own thing going on by exclusively eating fish as their source of animal protein, but still rely on the safety net of consuming plant-foods like everyone else.

Flexetarian Poke Bowl

The common thread that marries these diets together, is the emphasis of utilising plant-based foods for the basis of each diet. So, what’s all the fuss with plants?

Other than containing an abundance of vitamins and minerals, plant foods contain Dietary Fibre. The consumption of dietary fibre is associated with lower risks of heart disease, stroke, type-2 diabetes, bowel cancer, and inflammation.

Not only is dietary fibre associated with an increase in positive health outcomes, consuming a high-fibre diet is also essential for optimal gut health, after all – fibre is the food for our good gut bacteria! Ensuring we are providing our gut bacteria with a diverse range of plant foods is associated with a healthy digestive system and reduced inflammation.

So no matter which family member you identify with, the most important takeaway is to eat more plants!

Whether you decide to dabble with a Pescatarian Diet or head straight for the Flexitarian Lifestyle, introducing more plants into your diet will provide you with a wealth of health benefits, and hey, who knows, maybe you and those weird-cousins-from-the-country have a lot more in common than you originally thought.

Breakfast Boosters

Poached egg with veggies and bacon

It’s the morning meal that ‘breaks a fast’. Enjoying a nutritious breakfast kick-starts your metabolism, energises your morning and fuels your body with a healthy dose of nutrients.

Busy mornings and tight schedules can result in some of us skipping breakfast entirely or opting for something unhealthy instead, leaving us fighting against a grumbling stomach, crashing energy levels and even mood swings!

Make the most of your morning meal by following these tips. You’ll be amazed at the difference!


Add A Little Healthy Fat

Healthy fats from whole foods provide essential fatty acids, antioxidants, and anti-inflammatory compounds, plus they help you to feel satisfied for longer as they’re slow to digest in the body.

Options: Nut butters, tahini, mixed nuts and seeds, avocado or coconut butter. Slices of avocado, sautéed greens and mushrooms in olive or coconut oil are great for hot breakfasts.


Eat Enough Protein

You can enjoy a delicious breakfast low in protein, but there’s a high chance you’ll be hungry shortly after! Protein is similar to fat, as it’s also a slow release energy source making it a powerful appetite suppressant!
Options: Sprinkle some extra nuts and seeds in your cereal, or top your smoothie with a nutty granola. Add nut butters, spirulina, goji berries, hemp seeds, or a vegan protein powder to your smoothie to bump up the protein power!


Fill Up On Fibre

Gut health and weight maintenance is essential for overall health. Having a mix of soluble and insoluble fibre in your diet helps your bowels to function properly, feeds your healthy gut bacteria and supports natural detoxification.

What to add: Add plenty of greens and berries to your smoothie. Avocado is also a good source of fibre, and will make your smoothie extra creamy!

Foods That Can Boost Your Mood

Group of happy friends with healthy food

If you’ve been feeling a bit blue and looking to regain that pep in your step, then it may be worthwhile paying a visit to your local grocery store. Foods rich in vitamins, minerals, and essential fatty acids not only work wonders to improve your physical well being, they also have the potential to increase happiness and lessen symptoms of depression and anxiety.


But How Is It That Foods Can Improve Our Moods?

The answer is by promoting a healthy brain and stimulating cognitive function.


Certain nutrients have a profound impact on maintaining normal brain function, keeping us happy and healthy. Thanks to science, researchers have actually been able to pinpoint nine nutrients that can boost our mood and combat depression: calcium, folate, chromium, iron, magnesium, omega-3 fatty acids, vitamin B6, vitamin B12, vitamin D, and zinc.


Eating foods high in these nutrients on a regular basis will not only promote feelings of happiness in the short-term, they can also enhance mood in the long term, providing a permanent pick-me-up. 


Sardines may not immediately strike you as a happy food, but these little guys are sky high in mood boosting omega-3 fatty acids and Vitamin B12, and loaded with minerals such as calcium, iron, magnesium, potassium and zinc. They can also make your wallet happy because they’re an inexpensive meal to bring to the table. They have less mercury than tuna!


But What If You’re Not A Sardine Fan?

Swap out your oil for flaxseed, chia, or extra virgin olive oil, which are also high in Omega 3 and will give you similar benefits.


To boost your beauty naturally and improve your mood, serve up this dish immediately.


Smashed Sardines With Avocado On Your Favourite Bread


Serves 1

  • 1/2 avocado, peeled and pitted
  • 1 tbsp freshly-squeezed lime juice
  • 1 tsp chopped red chilli (optional)
  • Pinch sea salt
  • Freshly cracked black pepper
  • 2 slices gluten-free bread
  • Small handful of rocket (arugula) leaves
  • 120 g tinned sardines, smashed
  • Extra virgin olive oil, for drizzling



Place the avocado, lime, chilli, salt and pepper in a bowl and mash together with a fork.
Toast one or two slices of your favourite toasted bread.


Spread the avocado mixture over the bread and top with rocket and smashed sardines.
Drizzle with extra virgin olive oil and serve.



5 Simple Ways To Reduce Anxiety

A mans feet resting by the ocean

Has anyone ever told you to “stay calm” or “just breathe” when feelings of anxiety creep up on you?

That chest tightness, sweaty palms, and racing heartbeat can seem impossible to just breathe through, but there’s certainly hope!

Try these 5 simple ways proven to reduce anxiety and keep it at bay.

  1. Be Okay With Being Anxious

Self-acceptance that you’re going through a natural reaction will help you cope. Once you’re at peace with how your body is reacting, it’s much easier to think logically about the situation and focus not on how you’re feeling, but ways you can work through it.

  1. Pay Attention To Your Thoughts And Question Them

When we’re anxious, we tend to catastrophize events or potential outcomes and our thoughts send us into internal chaos. Instead, listen to what your brain is telling you, and take a moment to ask yourself “if the worst possible outcome was to happen, would it be the end of the world?” or “Will I even care about this 1 year from now?”. Taking the time to think rationally when you’re feeling this way, can help to switch your body back into a calmer state.

  1. Sneak In A Quick Meditation Or Visualization

Podcasts, YouTube, or audiotapes – find a short meditation or visualisation series that you can play in your car, while you’re walking, or sitting waiting. Pop your headphones in and let your mind wander deep into a soothing meditation that will help to calm your nerves. If meditation isn’t your thing, listen to some relaxing music instead and try and match your breathing to the steady pace of the song.

  1. Bring The Focus Back To Right Now

A lot of the time, we worry about what the future holds and what might happen. Instead, focus on what’s happening in the present. Where are you right now? What does the temperature feel like? What are you wearing? What colours are around you? What are other people doing near you? What is your breathing doing? Can you focus simply on your breath? Not trying to control it, but just focusing on what it is doing.

Studies show simply being mindful of the present can reduce signs and symptoms of stress, anxiety and depression. If you struggle to do this on your own, have someone else prompt you with questions, or listen to a guided meditation.

  1. Get Moving, Regularly

A regular exercise program not only lets you get some fresh air, it’s a great stress and anxiety reliever! Part of the natural anxiety response is the release of adrenalin. This increases your heart rate and gets you ready to “fight or flight”.

If you’re sitting down and feel overwhelmed, go for a walk to get some fresh air. If you’re anxious from the day, finish off your work day with a run, a boxing session or another fun activity that naturally burns the excess energy and helps to use up the adrenalin released in a positive way. Not only will you feel calmer, but also your mood will be boosted thanks to the increase in endorphins!

5 Vegetables You Can Grow From Scraps!

Seedlings growing out of potting mix

Did you know that many of the stalks, beans, roots and seeds that end up in the trash could actually be the beginning of your future meals? If you do the grocery shopping for your family you will know that buying food isn’t cheap. With only a few easy-to-follow steps you can grow your own food from your kitchen bench. If you’re ready to take your commitment to locally grown food to the next level then keep reading.


Celery has got to be one of the easiest foods to grow from leftover scraps. Simply follow the steps below.

  1. Cut the base off your celery and place it into a bowl with a little warm water in the bottom.
  2. Place the bowl in direct sunlight for as long as possible every day.
  3. After 1 or 2 weeks you will see the leaves begin to thicken and new leaves begin to grow.
  4. Once leaves thicken and new leaf growth can be seen, transplant your celery in soil and wait for it to grow.



Coriander can regrow roots and grow new plants once replanted. Follow the steps below to grow your own bunch of coriander.

  1. Trim back the leaves from the bottom of the stems and place into a bowl of water.
  2. Place the jar into a sunny area and change the water every other day.
  3. Once the stems have sprouted plenty of new roots, plant in a pot with good quality soil.
  4. In a few months you will have a fully-grown plant.
  5. Remember to water regularly.



Ginger is a great addition to soups and stir-fries but it can also be expensive. Here are some tips to help you grow your own ginger from scraps.

  1. Cut off a 2 to 3 inch section of ginger from an existing piece you have at home.
  2. Place in potting soil with the smallest buds facing down buried into the soil.
  3. Place the pot in indirect sunlight until ginger begins to grow new shoots and roots.
  4. Next, pull up the entire plant including the new roots.
  5. Remove a piece of the new ginger rhizome and repeat again.


Beans Sprouts

Bean sprouts are the perfect snack or addition to a salad. Check out the steps below to see how to grow your own bean sprouts.

  1. In a container, soak 1 to 2 tablespoons of the beans you wish to sprout (mung beans work best).
  2. Cover with shallow water and leave in the refrigerator overnight.
  3. In the morning, drain off the water and put the beans back into the container.
  4. Cover the container with a towel overnight and rinse the following morning.
  5. Continue this process until you notice the beans beginning to sprout.



Pumpkins are filled with seeds that we always dispose of without thinking. Here are the steps you need to grow pumpkins from your own backyard.

  1. Next time you cut open a pumpkin, save a few fresh seeds for planting
  2. Spread the seeds out in a sunny area and cover with soil
  3. Keep the soil moist and water only when needed
  4. The seeds will begin to sprout in only a couple of days