Autumn Wellness Secrets

Welcome to AUTUMN, traditionally the season of harvest!

Our bodies begin to harvest and gather energies inward for the colder winter months and move it down, which is a Yin quality.

AUTUMN is the season for clearing any excess heat from the body, and then starting to warm it from the inside to prepare for the colder months. In the Chinese Medicine concept of the Five Elements it correlates to the Metal Element, which allows us to efficiently let go of what is not necessary, and store only what is needed for winter.

This element relates to the lung (which intakes breath) and large intestine meridian (which out flows waste products).  When out of balance this can manifest as bronchitis, shortness of breath, cough, allergies, nasal congestion, emphysema, colds, sore throat, constipation, diarrhea, spastic colon and abdominal pain.

In autumn we need to learn how to reconnect to the natural rhythm of our breathe and with love let go of our pain, discomfort and/or grief, embracing this energy and then letting go of that which no longer serves us. Emotionally we may feel depressed, we are stubborn (inability to ‘let go’), feel isolated and negative instead of tranquil, inspired, spontaneous and fresh!
If we observe and are in harmony with the spirit of the season, we can see that Nature moves into a period of rest, we too must be cautious not to overexert. The time for “putting it all out there” – the Summer – has passed. Now is the time to contain ourselves, acting and speaking only when necessary, exerting our will quietly and calmly.


5 steps to prepare your body for autumn.

As the summer light begins to wane, and you can feel the quality of autumn in the cooler air, it’s time to prepare you body.

The arrival of autumn signals the end of the yang energy of summer, and we move inward with the yin energy in this season. This is a perfect time to detoxify your body, and restore your internal balance while boosting your immunity, before it becomes colder.

Each season gives us an opportunity to prepare our body, mind and spirit for the months ahead.

5 steps to prepare your body for autumn.

  1. Release the heat in your body from summer, avoid caffeine,alcohol, refined sugar, salt and hot spices such as chilli, cayenne pepper and paprika.
  2. Eat warming foods that are seasonal, as raw cold foods create dampness in the body, so mucus forms, which we don’t want in our bodies during the colder months. Access the seasonal good guide here.
  3. Slow down just like nature is beginning to do. Return to simple routines, and introduce structure to help you be purposeful.
  4. Add a self-care ritual such as a dry body brushing to stimulate circulation and exfoliate any dry skin from summer. Add a simple self massage routine to hydrate your skin.
  5. Spend time in nature to connect to yourself and the season. In autumn the leaves fall from the trees, and the energy of the plant comes back to its roots after the full flowering of summer.

Autumn is a wonderful season to step up your self care, and embrace all that season has to offer us. There’s truly no better time than now to start harvesting the benefits of self-love and self-care.

Spring Clean your Lymphatic System

As the weather becomes warmer, one of the key areas of the body to support in spring, is the lymphatic system.  If your lymphatic system is flowing smoothly, this is vital to easy weight loss, immune strength, improved feelings of well-being, and more vitality.

The lymphatic or lymph system involves an extensive network of vessels that pass through almost all our tissues to allow the movement of a fluid called lymph. Lymph fluid circulates through the body in a similar way to blood.

There are about 600 lymph nodes in the body. These nodes swell in response to infection, due to a build-up of lymph fluid, bacteria, or other organisms and immune system cells.

The primary lymph organs are the spleen, thymus, tonsils, and adenoids. The lymph nodes throughout the body filter out bacteria and toxic waste, and the lymphocytes (white blood cells) attack the bacteria.

The lymphatic system plays a key role in the immune system, fluid balance, and absorption of fats and fat-soluble nutrients.

A healthy lymphatic system helps purify the blood through the largest mass of lymph tissue in the body, the spleen. The spleen fights infection and destroys worn-out red blood cells in the body. By cleansing your lymphatic system, your spleen is able to handle these retired red blood cells.

Here is what the lymphatic system look like:

So how do you know if your lymphatic system needs a detox? 

Here are some signs that your lymphatic system is struggling:

  • cellulite
  • ear infections
  • eczema and psoriasis
  • fatigue
  • fibromyalgia
  • fluid retention
  • muscle and joint stiffness
  • poor immunity
  • raised lymph nodes
  • repeated sinus infections
  • sore throat
  • tonsillitis

If you’re suffering from any of the above issues, chances are that you will benefit from a lymphatic cleanse.

Here are 6 ways to kickstart your lymphatic system into action:

1. Exercise

Yoga, or walking in the fresh air, are fantastic for getting the lymph moving. Just 30 minutes of exercise each day can make a huge difference.

Try Natural Harmony Yoga with Danae or Ilana or Andrea for pre-natal Yoga.

2. Massage, Reflexology, Essential Oils

A combination of Massage, Reflexology and Essential Oils has a profound effect on cleansing the lymphatic system.  Key essential oils such as black pepper, cardamon, cypress, grapefruit, fennel, lemon, mandarin, rosemary can help. But each person’s body is unique, so it’s best to see an experienced therapist, who understands how the body works.

You can book a session with me!

3. Dry skin brushing

Use a dry skin brush every morning, to help improve circulation and lymphatic flow. Start at the extremities and brush towards your heart in an anti-clockwise direction for best results.

4. Food

Buy organic fruit and vegetables, to eliminate extra toxins. Eliminate diary, as it produces mucous which increases lymphatic stagnation. Increase berries, citrus fruit, greens, healthy fats such as sunflower, pumpkin, chia and flax seeds.

5. Hydrate

No matter which organs you are detoxifying, water is the key to removing toxins from your body. Try it with a teaspoon of Organic Apple Cider Vinegar, which aids detoxification as it breaks up mucus throughout the body and cleanses the lymph nodes to allow for better lymph circulation. Use herbal teas such as Red Clover, Echinacea, Fennel and Lemongrass. It’s extra important with the lymphatic system, as the lymphatic fluid moves slower when you are dehydrated.

6. Breathe

It may sound simple, but deep breathing exercises are a powerful way to get the circulation and lymph moving. And breathing is fantastic for your mind too, helping to reduce stress and improve mental clarity. Set aside a few minutes every day to relax, and breathe.

Love your lymph!

Zesty Grapefruit Almond Cake

For a zesty afternoon tea, this full of flavour Grapefruit Almond Cake is gluten and diary free, and delicious!

*Note: you could use orange or mandarin if you prefer


2 1/2 cups almond meal

3 tablespoons of poppy seeds

3/4 teaspoon gluten free banking powder (Bob’s Mill)

4 large eggs, separated

2 heaped tablespoons of honey (you can add a little more if you like a sweeter flavour)

1/2 cup virgin olive oil or melted coconut oil

Zest of 1 grapefruit

1 tablespoon of grapefruit juice

Peeled and sectioned grapefruit segments for decorating

20 drops of grapefruit essential oil (optional)

1 tablespoon white vinegar

1/4 cup sliced almonds for decorating the top, before or after cooking


  1. Pre-heat the over to 180C and lightly oil the bottom and the sides of an 8-inch round cake pan, and line the bottom with baking paper.
  2. Combine almond flour, poppy seeds and baking powder in a large bowl and stir well.
  3. Use an electric hand mixer to beat the egg yolks, grapefruit zest, olive or melted coconut oil, essential oil (if using it), and honey until creamy.
  4. Beat the egg whites in a separate bowl on high, with an electric hand mixer until stiff peaks form.
  5. Fold the egg yolk mixture into the dry ingredients, until well combined.
  6. Fold 1/3 the egg whites in gently, stirring until it is incorporated into the mixture, then repeat twice more, retaining as much volume as possible.
  7. Fold white vinegar lightly into the mixture. The vinegar will act with the baking powder, so that the cake continues to rise as it is cooking.
  8. Pour the batter into the cake pan, scatter almonds on the top if desired before cooking, or wait until after.
  9. Bake for 40-45 mins until a toothpick inserted in the centre comes out clean.
  10. If you find the top is browning too quickly, cover the cake with aluminium foil and return it to the oven.
  11. Cool for 10 minutes, then turn out onto a wire rack to cool.

You can make a frosting by heating 2-3 teaspoons of honey with 1 teaspoon of grapefruit zest and 1 tablespoon of grapefruit juice in a small saucepan. Bring to the boil over a medium heat, then reduce the heat and simmer for 10 minutes, or until the mixture is reduced by one third.  Add 1/2 cup raw cashews, coconut oil and cook for another few minutes until the coconut oil has melted. Remove mixture from the heat, and let it cool for 15 minutes. Blend at a high speed in a food processor until it is silky smooth. Refrigerate for 3 – 4 hours, then use to frost the cake, or add a spoonful on top to serve.

Grapefruit essential oil uplifts and revives, balances the central nervous system, stimulates lymphatic and vascular circulation, and boosts metabolism.


Aromatic Lemon Myrtle Biscuits

Healthy Aromatic Lemon Myrtle Biscuits have the classic flavour of Australian Lemon Myrtle!

A crunchy biscuit, they offer a satiating balance of carbohydrates, protein and fats. A tasty munch in the morning or afternoon with a cup of tea.

The fresh burst of lemon myrtle essential oil helps to calm and relax and aid concentration,  adding an extra therapeutic layer, to these already crunchy, tasty snacks!

Lemon Myrtle Biscuits


1 1/5 cup almond meal

1/2 tsp baking powder

2/3 cup pure organic extra virgin coconut oil

1/2 cup chopped raw macadamia nuts

1/2 to 1/3 cup honey

2 tsp dried culinary lemon myrtle

20 – 25 drops of lemon myrtle essential oil


  1. Pre-heat the over to 165C and line an oven tray with baking paper.
  2. Crush lemon myrtle in a mortar and pestle, or put into plastic bag and pound with a glass or jar.
  3. Mix almond meal with baking soda, dried lemon myrtle and macadamia nuts until well combined.
  4. Warm coconut oil and add honey, then add lemon myrtle essential oil last.
  5. Use your hands to mix together the wet and dry ingredients.
  6. Transfer to the fridge and let it rest for 10 minutes, then remove and roll into small balls.
  7. Flatten them a little, and place on baking paper on the baking tray, allowing room between each one to spread.
  8. Bake for 15 minutes, or until edges and tops are turning golden brown.
  9. Remove from the oven and let them cool for 10 minutes, before removing to a cooling rack.
  10. Makes about 24 small biscuits.

Lemon Myrtle calms, relaxes, and improves concentration.

It is an antiseptic and antiviral, boosts immunity, and helps irritable digestive upsets.


3 Irresistible Aromatic Protein Balls

A perfect snack, these irresistible aromatic protein balls, are a healthy bite-size superfood energy ball!

They offer a satiating balance of carbohydrates, protein and fats, and can be fully customized and portable.

You can pair one or two with a piece of fruit to add extra fibre and hydration, after exercise or activity. Make them ahead of time, and have them handy in the fridge to save you not only money, but also having to waste time reading ingredient lists of commercially made bars and bites.

The added aromatherapy essential oils add an extra therapeutic layer, to these already irresistably yummy snacks!

Zesty Lemon

A quick and easy to make recipe, that takes no time at all to make and is loved by everyone for its zesty taste!


1 cup raw cashews

I cup desiccated coconut

Zest of 1 large lemon (or 2 small)

Juice of 1/2 lemon

1 tablespoon of honey

10 – 15 drops of pure therapeutic lemon essential oil

Extra desiccated or shredded coconut for rolling in and you can add tumeric powder to give it a bright yellow colour!


  1. Place the ingredients into a food processor or equivalent, in the order listed above, blending until the mixture resembles a sticky crumb consistency. Don’t over-blend, or you will end up with a paste, versus a mixture that you can roll in your hands, which has a bit of texture.
  2. Use your hands to shape the mixture into bit-size balls.
  3. Roll the balls into the extra desiccated or shredded coconut, and place in a container in the fridge.
  4. Serve, eat, enjoy!

Lemon essential oil refreshes, cools, produces clarity of thought. Improves cardiovascular, immune, digestive systems.


Orange Refresh

These crunchy, protein packed, sweet fresh citrus tasting protein balls, are cheery and full of goodness!


1 cup roasted almonds or 1/2 cup roasted almonds and 1/2 cup crunchy peanut butter

1/2 to 1 cup roasted carob powder depending on how much you like the taste of carob

Carob has a caramel, sweet taste, with a similar consistency to cocoa powder. It is a healthy chocolate substitute, and a source of niacin, riboflavin, thiamin, calcium, magnesium, iron and other minerals. Unlike chocolate, it does not interfere with calcium absorption. If you don’t like to taste enough, you could add decaff coffee or chicory based coffee for it to taste more chocolatey.

Zest of 1 large orange (or 2 small)

Juice of 1/2 orange

1 tablespoon of honey or pure maple syrup

1 teaspoon of crushed cardamon or cinnamon (optional)

2 tablespoons of mixed seeds e.g. chia, flax, hemp, sesame, sunflower, pumpkin

10 drops of pure therapeutic grade sweet orange essential oil

Extra  carob powder, flaked almonds or sesame seeds for rolling in


  1. Place the roasted almonds, carob powder, orange zest and juice, honey or maple syrup, spices and essential oil into a food processor. Blend until the mixture has a sticky, nutty, textured consistency. Don’t over-blend, or you will end up with a paste, versus a crunchy textured mixture.
  2. Stir in the mixed seeds by hand.
  3. Use your hands to shape the mixture into bit-size balls.
  4. Roll the balls into the extra carob powder, flaked almonds or sesame seeds and place in a container in the fridge.
  5. Serve, eat, enjoy!

Orange essential oil encourages a positive outlook. Calms nervous states, digestive system and good effect on viral infections.


Pick-me-up Peppermint

Refreshingly minty, these nutty balls are a great in the afternoon or evening, when you need a pick-me-up!


1/2 cup crunchy peanut butter

1/2 cup raw almonds, brazil or walnuts

2 tablespoons tahini

1/2 cup cocoa or carob powder

1 tablespoon of honey or pure maple syrup

3 tablespoons chopped fresh mint

2 teaspoons of pure vanilla extract

2 tablespoons of mixed seeds e.g chia,flax, hemp, sesame, sunflower, pumpkin

10 – 15 drops of pure therapeutic grade peppermint oil

Extra cacoa powder,  sesame seeds or cocoa nibs for rolling in


  1. Place the peanut butter, nuts, tahini, cocoa or carob powder, honey or maple syrup, fresh mint, vanilla extract and essential oil into a food processor. Blend until the mixture has a sticky, nutty, textured consistency. Don’t over-blend, or you will end up with a paste, versus a crunchy textured mixture.
  2. Mix in the mixed seeds by hand.
  3. Use your hands to shape the mixture into bit-size balls.
  4. Roll the balls into the extra cocoa or carob powder, sesame seeds or cocoa nibs and place in a container in the fridge.
  5. Serve, eat, enjoy!

Peppermint essential oil relieves nervous states and mental fatigue. It helps the respiratory and digestive systems,  and muscular aches & nerve pain.

Chia Seed Pudding Recipe

Chia Seed Pudding Recipe

Serves: 4


  • 1/2 cup chia seeds
  • 2 cup coconut or almond milk
  • 1/2 cup blueberries, raspberries, cherries or pomegranate
  • 1/2 tsp vanilla extract (optional)
  • 1/4 teaspoon cinnamon (optional)
Top with (use any combination):
  • Fresh or stewed fruit
  • Shredded coconut
  • Raw nuts or seeds
  • Raw honey or pure maple syrup
  • Fresh mint

1.  With a stick blender, food processor or equivalent liquidize 1/4 cup blueberries or other fruit.

2. Combine chia seeds and almond or coconut milk.

3. Cover mixture, and set on bench top overnight.

4. In the morning, stir the chia pudding to break up any clumps. Rinse the chia and don’t reuse the water.

3. Place a serve your breakfast in a bowl in summer, or warm through briefly as the weather cools down, top with anything you’d like. Place the rest of the mix into the fridge until the next day. Enjoy!

Spring Seasonal Health Practices

By observing the influence of the seasonal changes, we can avoid illness.

If we follow simple, healthful practices we can strengthen our body, mind and soul against illness and feel revitalized in spring!

  1. Waking and going to bed early and dressing warmly for the cold and winds of spring is vital. Meditate to begin each day with a sense of connection to yourself and stillness. Here is a simple ‘Quality Building Gentle Breath Meditation I use. It honors that we deserve the time to develop, confirm and enjoy the quality of our own stillness. It was created by my teacher Serge Benhayon.
  2. Release emotions and stress through healthy outlets like being active, so they are not suppressed. Journaling for even 10 minutes per day, writing as an observer, recording your emotions without judgment. Identify emotions, so you can see patterns and make changes. Connecting to your breath brings balance by activating the parasympathetic nervous system, bringing equilibrium and bringing you into the present.
  3. Stretch yourself by reading inspirational words, to help loosen the grip of old habit, both mentally, physically and spiritually. Create healthy daily living patterns, and assert self-regulation.
  4. Cleansing by drinking ½ lemon squeezed in warm filtered water upon rising to activate your liver so toxins are released. Eat plenty of fiber rich vegetables to help cleanse your intestines.
  5. Cleansing Herbal teas have been celebrated for their healing properties for centuries. It has been proven that certain herbal teas can be used as a preventative remedy, for illness and infection as they fortify the immune system and boost health generally. It  also is a great way for your body to gently detoxify, cleanse  and hydrate. Different herbal teas have different healing benefits.


Using a Personal Nasal Inhaler

Using a Personal Nasal Inhaler can help you deal with various emotional, mental and physical issues.

Apply 5 – 10 drops onto the cotton wick, and place in the inhaler and secure the end.

Place the inhaler tip NEXT to and a cm below your nostril and inhale. You do nnot need to insert the inhaler into your nostril, it is better NOT to insert the inhaler into your nostril.

Simply inhale s-l-o-w-l-y to the count of 5, hold for a few seconds, then exhale s-l-o-w-l-y to the count of 5 into one nostil, while holding your finger to close the other  nostril.

Repeat 2 to 3 times for each nostril. You can use the nasal inhaler every 2 – 3 hours.

This method helps the body to absorb the essential oils molecules into the bloodstream, and once there, be delivered to where the body needs them most.

Here are a few ideas:

Spring Allergies, Respiratory Conditions – Eucalyptus is anti-inflammatory, helps congestion and has a cooling sensation as you breath it in. Lavender clams and soothes allergic inflammation, and reduces mucous cells. Ravensara, Sandalwood, Frankincense improves blocked nasal passages, sneezing and a runny nose. Peppermint reduces inflammation and helps you breath easier. Lemon clears your nasal passages,and helps steady breathing.

Positivity – orange, bergamot, lavender, rose.

Calm – buddha wood, sandalwood, frankincense, roman chamomile.

Focus – orange, lemon myrtle, lemon tea tree, ho leaf, peppermint.

Grounded – vertiver, sandalwood, frankincense, cypress blue.

Email me to purchase you Inhaler: or book in for a consultation

10 tips for late summer health

Late summer begins with heat, but is the turning point into the cooler, YIN energy of Autumn.

It’s time to slow down, and begin to turn inward.

Here are 10 tips for late summer health, to help you transition into autumn.

1. Late summer correlates to the Earth Element

The earth element has a dual processing role: thoughts and food. It relates to the Stomach & Spleen in Chinese Medicine and in Western Anatomy, the spleen is equivalent to the pancreas, which regulates blood sugar metabolism.

2. Earth element relates to the Digestive System

The digestive system offers us nourishment, satisfying our needs, giving us support to grow & manifest. Eat organically what’s in season to improve digestion. Use this seasonal guide.

3. Centre and ground after the excitement of Summer

Stand on the earth, draw from its living energy; through soil, rocks, and water. Feel earth’s energy come into your feet and legs, direct it up through your spine, allow it to reach up to the sky, through your arms, hands and out through your head.

4. Earth out of balance – Physically

Physically this can manifest as stomach issues, weak muscles, hypoglycaemia, sugar cravings, eating disorders and poor hair, nail & skin health.

5. Earth out of balance – Emotionally

Emotionally we may lack compassion, be ambivalent, worry and be obsessive.  We are clingy and have a tendency to over-mother.

6. What to Eat

Locally grown fruits & vegetables with moisture and natural sweetness. E.g. apricots, beetroot, cherries, corn, cucumber, peaches, plums, pumpkin. To stay attuned to each season, use this seasonal guide.

7. Don’t overdo it (in hot weather)

Too much cold food and drink and refined sugary sweets can impair the digestive system; don’t overdo icy sweet drinks or sugary treats, as the cold create lethargy in the body and a foggy head, while the sugar makes you racy.

8. As the weather cools

Include warming foods like fennel, ginger, mustard greens, pumpkin and squash.

9. Begin meditation to s-l-o-w down mind chatter

Earth is our processing centre; too much time in left brain activity e.g. planning, thinking, worrying can slow down the digestive function. Learn to switch off, and access the right creative brain often. Try this meditation to reconnect.

10. Be in present moment awareness (No multi-tasking!)

Turn your attention to your breath, and bodily sensations (use the meditation above); keep coming back to yourself and be still and self aware. 

Need more support in late summer?

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