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What to put in our bodies as healthy healers ...

What we put into our bodies is the most critical decision for our health and happiness.


Eat as much real, unprocessed, local food as you can.

Your life will transform for the better and many problems will melt away.


 Five keys to include in each meal:

  • Omega 3 Fats

  • Probiotics 

  • Micronutrients/Antioxidants

  • Fiber

  • Protein

The labels above might sound a little daunting or you may think they are not familiar however

as you will see, they are everyday foods and some foods are in more than one category so it's not as daunting at you may think. The probiotic section might be new to some but just start off in small amounts ( a tsp a day) and you will see how easy it is to incorporate these into you healthy eating day.

Omega 3 Fats

Omega 3 fatty acids are some of the most important nutrients you can put in your body. Not only are they extremely anti-inflammatory, but they actually make up some of the most important structures of your body like your brain and nervous system. Not getting enough in your diet increases your risk of many chronic illnesses.

These fatty acids play a vital role in various bodily functions:

  1. Brain Health

  2. Heart Health

  3. Anti-inflammatory Properties

  4. Eye Health

  5. Mood and Mental Health

Good sources of Omega 3 rich foods

  • Grass fed animal products

  • Wild caught salmon, seafood or sardines

  • Pasture raised eggs

  • Chia Seeds

  • Walnuts Flax Seeds and Flax oil

  • Hemp Seeds and Hemp oil

  • Pumpkin seeds

  • Spinach

  • Brussel sprouts


Probiotics are beneficial in maintaining a healthy gut and overall well-being. The gut microbiota plays a crucial role in various bodily functions, including digestion, nutrient absorptions, immune system regulation and even mood regulation. When the balance of gut bacteria is disturbed, it can lead to various health issues such as digestive disorders, autoimmune diseases, obesity and even mental health disorders.

Probiotics play a vital role in various bodily functions:

  • Digestive Health

  • Immune System Support

  • Mental Health

  • Skin Health

  • Overall Well-being

Good sources of Probiotic rich food

  • Raw milk & yoghurt

  • Sauerkraut

  • Kimchi

  • Kefir

  • Kombucha

  • Miso

  • Tempeh

  • Organic Soy

 Micronutrients / Antioxidants

Antioxidants help protect your body from damage caused by free radicals. Free radicals are molecules which can be unstable and cause damage to cells in your body.

Antioxidants play a vital role in various bodily functions:

  • Reducing the risk of chronic disease such as;

  • Cancer

  • Diabetes

  • Cardiovascular disease

  • Neurodegenerative disorders like Alzheimer's disease.

  • They play a role in supporting the immune system and

  • Promote overall health and well-being

Good sources of Antioxidant rich food

  • Colourful vegetables

  • Leafy green vegetables

  • Berries

  • Avocados

  • Citrus

  • Dark chocolate


Fiber is a carbohydrate from plants that the body mostly doesn’t break down, so it doesn’t end up as glucose in your bloodstream. Instead, it feeds the gut microbiome, which has beneficial effects on metabolic health, such as improved glucose and insulin levels, thanks to short-chain fatty acids. It also keeps gut inflammation downprotects the gut’s mucus membrane, and slows glucose absorption

Fiber play a vital role in various bodily functions:

  • Digestive Health

  • Immune System Support

  • Mental Health

  • Skin Health

  • Overall Well-being

Good sources of Fiber rich food

  • Vegetables

  • Fruits

  • Beans and other Legumes

  • Whole grains

  • Nuts and seeds


We are literally made of protein from our bones to our muscles, arteries and veins, skin, hair, and fingernails. Our heart, brain, liver, kidneys, and lungs are built of tissue made of proteins.

Proteins help carry the oxygen that reddens our blood.

In the form of enzymes, proteins digest our food, synthesise essential substances, and break down waste products for elimination.

Protein play a vital role in various bodily functions:

  • Muscle Health and Maintenance

  • Weight Management: Protein is highly satiating, meaning it helps you feel full and satisfied after meals.

  • Metabolism

  • Bone Health

  • Hormone Regulation

  • Immune Function

Good sources of Protein rich food

  • Beef

  • Chicken

  • Fish

  • Tofu

  • Cottage Cheese

  • Milk

  • Yoghurt

  • Cheese

  • Eggs

  • Mixed nuts

  • Legumes - Black beans, lentils, chickpeas

  • Quinoa



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