It’s 6 pm. You’re rushing to think of what to cook for dinner, so you default to your go-to. But it feels like something is missing. It just didn’t quite hit the spot.

Enter pizzazz.

A client used this word the other day and it felt like no other word could quite match it.

The pizzazz doesn’t have to mean high effort or time-consuming. It can be as simple as sprinkling some nuts or seeds over a salad, adding sauce to a sandwich, or finishing a meal with some fresh herbs.

These little additions can make a meal feel much more exciting - and leave you feeling more satisfied.

They can easily slip off our radar when we’re busy, but sometimes it’s these small touches that make all the difference.

Are there some meals in your life that could do with a little more pizzazz?

My recent pizzaz was adding apple and sumac to my salad! And using my nice salad servers haha (sometimes it’s also how we eat our food).

Want to work together? You can contact me via my website here :)

WORK WITH JESS

Recipe Recommendation. Two ingredient Flatbread

I did not know this was a thing until some colleagues mentioned it to me - and honestly, game changer.

I’ll complain about being time-poor and rushed, but I still have these on my dinner rotation because they are just too good to pass up.

I love serving them alongside a Chicken Fajita Traybake or Oven-Baked Kebabs.

Simple Home Edit is another go-to site that really delivers :)

Product Recommendation. Kitchen Pro Glass Canister

I find anything to do with organisation so cathartic (Officeworks is like a breath of fresh air haha), so naturally this energy extends to the kitchen.

I’ve bought these containers about three times now. I use them for everything from rice to psyllium husks and icing sugar.

The space you get back, and the calmness that enters your kitchen, is unmatched.

Quote.

- In life, you don’t regret the things you do. You regret the things you don’t do.

Hugh Jackman

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Jess, Your Balanced Dietitian xx

This one’s a little more personal.

Last week, I left a position I had been in for 4.5 years. It was a role that shaped so much of the dietitian I am today, but I also reached a point where I knew I was ready for the next challenge.

To be completely transparent, change doesn’t come naturally to me. I’m definitely someone who finds comfort in familiarity, so it felt both exciting and uncomfortable to leave behind something that was safe in pursuit of new opportunities.

As of this week, I’ll also start seeing clients privately through Your Balanced Dietitian (YBD). You can reach out through my website here if you are interested!

Book via YBD here!

You will also be able to find me consulting through the lovely Sweet Spot Health in Woolooware! (I know very little about this neck of the woods - so if you have any coffee or lunch recommendations, please send them my way!)

I also wanted to take the opportunity to say thank you.

Whether you’re a client, a friend, family, a friend’s mum, or even one of my mum’s friends (my audience really is the OGs 😂), you’ve made this little corner of the internet feel incredibly safe. Substack has become a space where I genuinely enjoy sharing, reflecting and connecting, and I don’t take that for granted.

As you can imagine, personal branding feels more important now than ever. And let’s be honest... we all know my Instagram isn’t exactly doing the heavy lifting (not my strong suit lol). So if you’ve been enjoying these newsletters and know someone else who might too, I would be so grateful if you shared it with them. Word of mouth really does mean everything to someone like mine.

I’m really excited to see what this next chapter holds xx

^^ Me in 2021, not realising just how hard it would be to land my first dietetics job after uni.

My Dad always says “First you need to learn to crawl before you can walk then run.” At the time, I wasn’t particularly interested in hearing it (recovering perfectionist problems 🙃) but looking back, he was absolutely right (sorry Dad).

Every opportunity - even the ones that didn’t go to plan - has helped me become the clinician I am today. Sometimes the slow path is still the right one.

The biggest support you can give is simply sharing this newsletter with someone who would love a balanced, gentle take on nutrition 💛

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Jess, Your Balanced Dietitian xx

Content.

Choosing to head to bed early and put your phone away 30 minutes before bed...

vs.

Dragging yourself to a 6:30 am gym class even though you’re still recovering from a cold because “it’s Monday and that’s what I always do.”

Side by side, the difference becomes pretty clear.

One is soft discipline. The other is rigidity.

To me, soft discipline is about creating habits that support your wellbeing while still leaving room for flexibility. It’s choosing the behaviours that help you feel like the best version of yourself, whilst also responding to what your body needs on any given day.

Some of my practices include committing to a morning gratitude journal, scheduling in a weekly grocery shop (which I have zero shame admitting is usually a Friday arvo ritual), and going for an evening walk after dinner. These are habits that add to my life - but they aren’t rules I have to follow perfectly.

Rigidity, on the other hand, thrives on black-and-white thinking. It tells us there’s only one “right” way to do things, leaving little room for life’s inevitable changes. It often asks us to override our body’s cues in favour of sticking to the plan, even when that plan no longer serves us.

Perfection doesn’t create sustainable habits. Consistency comes from creating habits that can move with you through different seasons of life.

I first came across this concept through (love TWP!), and it’s something I’ve shared with clients ever since because it offers such a refreshing way to think about consistency. Discipline doesn’t have to be harsh to be effective. Sometimes the most disciplined thing you can do is adapt.

Nutrition Tip. Putting the crunch back in.

I remember hearing on a podcast that we naturally gravitate towards soft, easy-to-eat foods. While there’s nothing wrong with that, I think we sometimes underestimate the power of a little crunch.

Foods with a crunchy texture often require more chewing, which naturally slows the pace of a meal. Slowing down can make eating feel more enjoyable and may give your body more time to recognise feelings of satisfaction and fullness.

Adding crunch doesn’t have to mean overhauling your meal. It could be as simple as:

• Sprinkling nuts or seeds over your yoghurt or salad.

• Roasting chickpeas to toss through a salad.

• Including a crisp apple alongside your afternoon snack.

It’s a small change that can make meals feel more satisfying - both in texture and enjoyment.

Place Recommendation. Lucette, Bowral.

My family and I recently spent the weekend in Bowral and stopped by Lucette for brunch - and I can’t recommend it enough.

I ordered the Egg Cocotte (Jordan’s Croque Monsieur was also incredible) and the hot chocolate was next level (see below... 🤤). The vibe is warm, cosy and full of charm.

If you’re ever visiting the Southern Highlands, I’d definitely add Lucette to your list. It’s the perfect spot for a slow brunch.

Quote.

Keep a little room for wonder.

- Mary Oliver

A little reminder to leave space for curiosity, flexibility and the unexpected.

The biggest support you can give is simply sharing this newsletter with someone who would love a balanced, gentle take on nutrition 💛

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Jess, Your Balanced Dietitian xx

It was 3.30 pm. I’d already had breakfast, lunch, and both my morning and afternoon snacks... and I was still RAVENOUS.

At first, I was perplexed. Then I thought back to the night before.

My husband wasn’t home for dinner and, if I’m honest, I got a little lazy. I made myself eggs on toast (I’m in my dippy egg era if we’re getting into specifics), but it just wasn’t enough. No avo on hand, nothing to make it a little more substantial. It did the job in the moment, but my body clearly had other ideas.

It’s something I come back to with clients all the time: our bodies are incredibly good at keeping score.

When we don’t eat enough at one meal, our bodies often compensate later. That might look like feeling hungrier that evening, the next afternoon, or even a few days later. It’s one of the reasons why some people find weekends feel like a bit of a “blowout” after unintentionally under-eating during a busy work week.

Of course, hunger is influenced by lots of things – your activity levels, stress and where you are in your menstrual cycle, to name a few. But sometimes the answer is much simpler than we think.

Our bodies don’t forget missed nourishment - they simply ask for it later.

Food for thought. The next time you feel unexpectedly hungry, pause before judging it. Instead, ask yourself: “Have I actually given my body enough?”

Recipe Recommendation. One pot creamy tomato pasta

I say this every time Nagi comes up in conversation, and I stand by it: I trust that woman with my life. She has never let me down with a recipe, and this one is no exception.

When I think of a tomato-based pasta, my mind instantly goes to my mum’s sugo simmering away on the stovetop for hours. While that’s still the gold standard (so yum), this recipe is perfect for those nights when you want something comforting, delicious and on the table in 30 minutes.

Featuring a side of caulini (such a crazy concept!)

Product Recommendation. Meredith Dairy Goat’s Cheese.

I feel a little out of sorts when I don't have this goat's cheese in my fridge. It instantly jazzes up a salad, works beautifully with roasted veggies like Brussels sprouts, pumpkin or zucchini, and folded through scrambled eggs is another favourite. Basically, if you open my fridge, there's a very good chance you'll find a jar.

^ Me and my bag of essentials.

Quote.

“Small disciplines repeated with consistency every day lead to great achievements.”

- John C. Maxwell

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Jess, Your Balanced Dietitian xx

Content.

It was my birthday not too long ago (shout out to all the Cancerians out there 🦀), and I had a reminder pop up on my phone that simply said: “Add to life lessons.”

This was an idea I borrowed from one of Jade Bonacolta’s emails (they’re so good -I highly recommend subscribing!).

The premise is simple: each year on your birthday, write down five things you would tell your younger self. As Jade highlights, not the generic quotes you found on Instagram, but the real lessons you’ve learned through lived experience. The ones that maybe cost you something to learn.

One of Jade’s life lessons was:

“Comparison is the thief of joy. Social media makes you wish you were somewhere else or with someone else. That’s the fastest path to unhappiness.”

The exercise got me thinking: what about the lessons we’ve learned about our health and wellbeing?

Each year, our bodies and minds continue to change and evolve, and it’s important that we stay curious and flexible about how we best support ourselves.

One of my health and wellbeing lessons this year has been just how much morning movement changes the rest of my day. Before I open my laptop, I’ll head to a gym class, do Pilates, or simply walk around the block. It doesn’t have to be anything fancy, but it genuinely gives me more energy, a clearer head, and helps me feel less reactive throughout the day. And on the days I don’t do it, I can tell the difference…

I’d love to know - what’s one health or wellbeing lesson you’ve learned this year?

Nutrition Tip. Cooking at home has more benefits than you think.

I recently listened to an old episode of the ZOE Nutrition & Science podcast, where they discussed how the smells of cooking may actually help prepare our bodies for digestion.

After digging a little deeper, I learned this is known as the cephalic phase of digestion - the stage where seeing, smelling, or even thinking about food begins getting your digestive system ready to eat. Your mouth starts producing saliva, your stomach begins releasing digestive juices, and your body starts shifting into “rest and digest” mode.

It made me think about the difference between having a meal slowly simmering on the stovetop, filling the house with delicious aromas, versus having Uber Eats arrive at your front door.

It makes you wonder whether part of the joy of cooking begins long before we take the first bite.

Product Recommendation. Ceres Organic Lentils

Confession: I’m probably never going to be the person who soaks dried legumes overnight - and that’s okay.

These tinned lentils are a pantry staple in my house. They have a long shelf life, are incredibly convenient, and make it so much easier to add plant-based protein and fibre to meals without the extra preparation.

I also like that they’re BPA-free, organic, and budget-friendly. A little really does go a long way.

Quote.

Know your own happiness.

- Jane Austen

The biggest support you can give is simply sharing this newsletter with someone who would love a balanced, gentle take on nutrition 💛

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Jess, Your Balanced Dietitian xx

“I’ve been told I need to cut carbs.”
“I’m not allowed any chocolate.”

These are phrases I hear all the time in clinic.

And while this advice is often well-intentioned, many people end up feeling exhausted and guilty for inevitably “breaking” the rules.

A gentle reframe I come back to often - Instead of focusing on what not to have (hello, scarcity mindset 👋), what if we focused on what we can have?

It’s a shift from subtraction → addition.

It can completely change how food feels.

For example, imagine you’re heading out for dinner and scanning the menu.

Rather than going in thinking:“I can’t have the hot chips.”

Try asking: “What can I add here for nourishment?”

Maybe that looks like adding a side salad, some roasted veggies, or a protein that actually sounds good. And if there are chips on the table? You can still have some if you feel like it! (because honestly, what is life without chips 🥔).

The difference is that nourishment comes first, not restriction.

Often, when we approach meals from a place of care rather than control, decision-making becomes a whole lot easier.

Recipe Recommendation. Turkey Meatballs.

I don't often cook with turkey, but this recipe has definitely earned a spot on the regular rotation. It's easy, delicious, and I feel like the feta and fresh herbs really elevate it. It also keeps incredibly well for leftovers (always a win in my books). I served mine with some sweet potato and salad :D

PS does anyone have photography advice? (You can hit reply to the email if you do!) The struggle is real - especially right before dinner when I’ve got like 2 minutes 😅

Product Recommendation. Bone Broth.

I have been loving bone broth lately (shout out to Rickii who got me onto this one!), particularly for cooking rice. It feels like such a simple way to elevate a meal and add a little extra flavour without much effort.

Quote.

“Always play the hand you have, not the one you wish you had.”

- Garry Tan.

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Content.

Hi there! I am writing today’s post from Queenstown! Feeling incredibly grateful for the opportunity to rest and recharge. It got me thinking about travelling and how I approach nutrition and lifestyle habits while I'm away.

First, a disclaimer: holidays are meant to be enjoyed, and for me that absolutely includes food and dining experiences. I have no interest in packing food guilt into my suitcase - nobody enjoys travelling with a Debbie Downer.

That said, I know I feel my best when I maintain a few key habits while travelling. These are some of the things I personally lean on, but remember that everybody is different, and it's about finding what works for you.

• I bring my Frank Green (aka emotional support water bottle - Why is this so accurate?) with me everywhere. Staying hydrated is one of the simplest things I can do to feel good when I'm out and about all day.

• I still prioritise regular eating. Skipping meals just doesn’t work for me - It often leaves me feeling tired, overly hungry and a little moody (whoops haha).

• We aim for some form of movement most days. Whether it's a scenic walk, a hike, or a gym session, moving my body helps me feel energised and grounded

• I look for balance when eating out. This might mean ordering a veggie-based starter and making sure there's some protein and carbs in a meal.

  Not every meal, though - I can confirm Fergburger was our first stop and no side salad was ordered. Side note: if you are after the BEST burger in Queenstown (and potentially your life!) The Smoke and Pickle is INSANE - shout out to Chiar for finding this one!

Nutrition Tip. Avoid heating plastic in the microwave.

I share this one all the time. If possible, avoid heating plastic in the microwave. Heating plastic can increase the likelihood of chemicals migrating into food, including some endocrine-disrupting chemicals (EDCs). Using glass or ceramic containers is a simple swap that can help minimise exposure.

I really have to bite my tongue not to overshare this one in the staff lunch room.

Product Recommendation. Koala Eco Fruit and Vegetable Wash.

I love pretty much everything Koala Eco makes, and this is no exception. I try to use it whenever I'm washing fresh fruit and vegetables. It's one of those simple habits that takes very little effort but helps me feel a bit more confident that my produce is clean and ready to eat.

Quote.

Don’t just do something, sit there.

- Sharon Salzberg

I came across this quote on my daily meditation app, Insight Timer, and it really resonated with me. In a world that constantly encourages us to speed up, do more and optimise everything, sometimes the answer is found in slowing down. A gentle reminder that not everything needs to be fixed, changed or rushed.

The biggest support you can give is simply sharing this newsletter with someone who would love a balanced, gentle take on nutrition 💛

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Jess, Your Balanced Dietitian xx

You’ve finished work late, you’re too tired to cook, and there’s nothing prepped in the fridge. It’s giving takeaway/UberEats night.

But the worst part? Not only are you paying a hefty premium on the UberEats bill… you don’t even end up enjoying it that much.

The worst.

It’s scenarios like this where I like to offer some gentle reframing. This isn’t about takeaway being “bad” or needing to cook every single night. It’s more about identifying your pinch points so you can feel more in control and make choices that align with your goals, values and lifestyle.

Some ways I navigate pinch points in my own week that might land with you:

• I plan ahead for nights I know I will get home late. Usually that means leftovers from the night before or a quick meal I can throw together easily (eg steak + butter beans + salad).

• My WFH days are still pretty long, but I know I can take advantage of a slow-cooked meal in the oven - like my fave Lamb Shanks Massaman Curry.

• I loosely map out meals during my weekly shop and set reminders for things like defrosting meat the night before.

• I intentionally account for eating out. I don’t try to hold myself to the unrealistic standard of cooking seven nights a week.

I actually love using the Apple Reminders grocery list. I share it with Jordan and can ask Siri to add things while I’m going about my week. It even automatically categorises everything for you - so good.

Recipe Recommendation. Cheesy Chicken Orzo

I’ve been a WWKC fan for a while and this recipe ticks all the boxes. Minimal clean-up, delicious, and a one-pot oven wonder - hallelujah.

I added diced capsicum in with the chicken to boost the veg content a little and it worked so well. Jordan has already requested this one on repeat.

Product Recommendation. Mayver’s Everything Spread.

I’m all for “bang for your buck” foods and this one delivers. It’s like peanut butter with extra goodness packed in. There are 10 different nuts and seeds in the one jar (!!), which means more variety for your gut bacteria - and we love that.

Mayver’s Everything Spread has been on high rotation in our house lately. Another great option is Fix & Fogg Everything Butter.

Quote.

“What you notice, grows”

- James Clear

PS. I just wanted to say a massive thank you to each and every one of you for helping me reach 100+ subscribers (which honestly feels like a pretty big deal to me 🥹).

My clients, friends and family are a huge part of why I love what I do, and I genuinely love creating these newsletters each fortnight. I also love when clients pick up on a sneaky shoutout haha.

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Jess, Your Balanced Dietitian xx

Content.

“Should I calorie count?” is a question that pops up frequently in clinic.

And I get it. We’ve been taught the calorie model for so long that it can feel like the default - a way to create control when things feel uncertain.

But honestly, I’m not a fan (with nuance, of course - nothing is ever completely black and white, and for some, there may be a time and place).

Here’s why:

• It can create (or reinforce) an unhealthy relationship with food. I so often hear about the food guilt that creeps in after going “over.”

• It shifts the focus away from tuning into our bodies and what they’re asking for, and instead relies on external numbers to dictate how much we eat.

• We’re not robots. No two days are the same, which means our energy needs aren’t either. And especially for women - we’re cyclical. Pre-period hunger? A whole different level (IYKYK).

• It can encourage monotony over variety. I’ve had too many clients say, “I just end up eating the same things because I can’t be bothered logging new recipes.”

• And honestly… the math ain’t mathing. Foods like nuts, avocado, and EVOO - all incredibly nourishing — can easily “blow out” a calorie budget. When we zoom out, nutritional quality matters far more than just the calorie number.

All of this to say: we’re complex humans. Reducing our needs down to a single number often doesn’t serve us in the way we hope it will.

Instead, there are so many other areas that can support more sustainable change - like our relationship with food, our food choices, and how we eat.

Balance over restriction, always.

On the theme of balance - throwing it back to Katz’s Delicatessen.

Let’s be honest, if we filtered food experiences purely through a calorie lens, this probably wouldn’t have made it onto the list… which is exactly why that approach misses so much of the joy.

I was genuinely speechless at how good it was. I tend to map out our travel based on food spots I want to try - and this one absolutely delivered :D

Nutrition Tip. Ingredients list.

When it comes to food labelling, it’s very easy to feel overwhelmed. A helpful starting point? The ingredients list.

Ingredients are listed in order of weight, so the first three can give you a pretty good idea of what the product is mostly made up of. It’s a simple way to get a quick snapshot without overthinking it.

Product Recommendation. Silicone Oven Rack Shield.

Two things I’m notoriously guilty of:

1. Burning my hands/arms on the oven (SOS), and

2. Having a slightly unhealthy relationship with Amazon deliveries.

So, to say this is one of my best Amazon purchases of 2026 is a big call.

After my latest burn, my mum put me onto silicone oven rack shields… and they actually work! I don’t want to jinx it, but so far - no more accidental oven injuries. Honestly, so worth it :D

Quote.

“Mistakes are part of the dues one pays for a full life”

- Sophia Loren

The biggest support you can give is simply sharing this newsletter with someone who would love a balanced, gentle take on nutrition 💛

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Jess, Your Balanced Dietitian xx

Have you ever noticed that when something is perceived to be “healthier”… it’s easier to keep going back for more?

One slice becomes two. One scoop turns into three. And somehow, it feels justified.

This is something that’s come up a lot in my sessions lately - and it’s known as the “health halo” effect. I find it particularly relevant when referring to sweet foods.

It’s the idea that when we perceive a food as healthier, we often give ourselves permission to eat more of it.

For example, you might make a “healthier” banana bread and end up having two slices instead of one. Or choose a high-protein, lower-calorie ice cream, and find yourself going back for multiple scoops - where the original version may have felt satisfying sooner.

This isn’t to say there’s anything wrong with these alternatives - and if you genuinely enjoy them, lean in. But it can be helpful to pause and ask:
Am I actually enjoying this? And is it leaving me satisfied?

I still laugh thinking about when I told a client I’d made pistachio cookies over the weekend. She asked for the recipe, and the following week told me she was shocked it was the “real deal”- made with butter and sugar.

And that’s kind of the point.

Sometimes the “real” version is the more satisfying option. The one that hits the spot, feels enjoyable, and allows you to move on - rather than circling back for more.

(As an aside: highly recommend these pistachio cookies! I finish mine with Maldon flaky salt before baking (imo a must) - chef’s kiss.)

Because when it comes to your overall eating pattern, we’re not aiming for perfection - we’re aiming for something that feels balanced, satisfying, and sustainable.

Recipe Recommendation. Garlic Miso Chicken, Bok Choy Stirfry.

To be honest, I’ve always found both miso and bok choy a little intimidating (don’t ask me why). But this recipe was so delicious and easy to make - it’s a true one-pot wonder and a great way to add some variety to your midweek dinners 🤌🏼

Product Recommendation. Lodge Cast Iron Pan.

This Lodge cast iron pan gets me through at least two meals a week. It’s become a low-tox go-to and a fun fact: cooking with cast iron increases the iron content of your meal (so good!). Pan featured above!

Note: the only downside is that it’s quite heavy, but in my opinion, still worth it!

Quote.

“The magic you are looking for is in the work you are avoiding.”

- I originally read this in Jade Bonacolta’s weekly email

The biggest support you can give is simply sharing this newsletter with someone who would love a balanced, gentle take on nutrition 💛

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Jess, Your Balanced Dietitian xx

Content.

How would you describe your relationship with food?

I ask this question in every initial consultation - and honestly, most clients feel a little stumped at first. They’re often unsure how to answer it, or even how to interpret it.

But when we sit with it a little longer, more starts to come up.

Because it’s so much more than a simple “good” or “bad” answer. It speaks to the layers and depth of our relationship with food - and the fact that it’s shaped over the course of our entire lives.

I wanted to bring this into today’s Substack as a gentle invitation to reflect:

• What are the aspects of your relationship with food that you really enjoy?

• What feels easy or supportive?

• And what feels more challenging?

Do you ever notice feelings of guilt after eating?
Or find yourself questioning whether you’ve been “good” or “bad” with food?

Maybe it’s emotional eating. Maybe it’s skipping meals. Maybe it’s something else entirely.

Wherever you land - there’s no judgement here. Just curiosity.

Nutrition Tip. Spice up your life.🌶️

When trying to increase plant diversity and reap the gut health benefits, we often focus on fruits and vegetables. But, we can forget about the small additions that can also make a big difference.

Herbs and spices are an easy (and underrated) way to boost both flavour and variety. They also contain beneficial plant compounds that can support overall health.

Some of my go-to’s: cinnamon, paprika, and oregano.

An easy place to start? Add cinnamon to your morning yogurt, paprika to roasted veggies, or oregano into simple pasta dishes.

Product Recommendation. Good Fish Mackerel.

In an effort to include more oily fish (and boost omega-3 intake), I recently came across this one - and it’s become such an easy go-to.

It’s a quick, convenient protein option and, in my opinion, a little more approachable than sardines (if you’re not a fan of them).

Quote.

“We rise by lifting others”

- Robert Ingersoll

A little reminder that support, whether with food, health, or life, goes a long way.

Quick update! In light of a past Substack article (read here) I can now confirm Jordan is back to reading every night 😆 . Reading books you enjoy makes such a massive difference! I’m currently reading Truly, Madly Guilty by Liane Moriarty off the back of a client suggestion (ty!) - would recommend (I just love everything she does!).

The biggest support you can give is simply sharing this newsletter with someone who would love a balanced, gentle take on nutrition 💛

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Jess, Your Balanced Dietitian xx

One of my personality traits is that when I find something that works, I feel an obligation to pass the news on (which is partly why I love writing on Substack).

Anyway - if you follow me on Instagram you may have seen me rave about Roxie Nafousi. She recently released a short podcast episode on decluttering (only 15 minutes!) that was honestly a little life-changing. Dramatic, but true.

She reframes decluttering as a process of letting go, trusting yourself, reducing mental load and creating a calmer, clearer space - and therefore a calmer mind. And she’s so right. You can literally feel the difference.

When thinking about decluttering, two areas came to mind:

1. Decluttering the kitchen

I have a lot of stuff in my kitchen. Turning on the oven sometimes means relocating a skillet and about four other pans.

After listening to the podcast, I started being more ruthless about what is actually essential. Throwing out expired spices and long-forgotten freezer items (yeeesh, the freezer was a project). Donating kitchen tools I literally never use.

It has genuinely changed the energy of the space. I feel so much more at ease operating in the kitchen and I’m enjoying cooking there again.

2. Wardrobe decluttering

I also think wardrobe decluttering is incredibly relevant.

When there are items of clothing in our wardrobe that eg no longer fit properly or don’t make us feel like the best version of ourselves, they can subtly (or not so subtly) influence how we feel about our body - and therefore our relationship with food.

One powerful question Roxie shared was:

“Would your future self want this?”

Game changer.

When we shift our focus to our future self, it helps move us out of nostalgia - or holding onto an older version of ourselves - and instead creates space for who we are becoming.

Sometimes creating that space is exactly what allows the next version of us to emerge.

So I’ll leave you with a question:

Where in your life could use a little decluttering right now?

PS: @mum - I know you’ll be reading this. You were right. Sometimes less really is more. You’re always so wise.

Recipe Recommendation. Viral Beef, Sweet Potato Bowls.

Such a quick and easy dinner that also keeps really well for leftovers.

I love the little touches that make a dish feel more elevated, and the hot honey drizzle at the end does exactly that.

For an extra gut-loving boost, I served mine with some sauerkraut :D

Product Recommendation. Remedy Sodaly Yuzu.

You know those moments when water just doesn’t cut it?

I’m not a big alcohol drinker, but there are some evenings when I get home and reach for one of these Sodaly Yuzu drinks in the same way someone else might reach for a glass of wine while cooking dinner.

I’m kind of obsessed with anything yuzu, and these definitely didn’t disappoint. They’re light, refreshing, and feel a little more special than plain sparkling water.

I often recommend them as an alternative to soft drinks, and many clients have found the switch surprisingly easy.

Quote.

“We don’t see things as they are, we see things as we are”

- Anaïs Nin

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Content.

It’s Tuesday. There’s still a whole week ahead… and the thought of cooking just isn’t landing.

One of the harder realities of adulthood? You have to figure out what’s for dinner every single night. It’s a lot.

Even for me - someone who genuinely loves cooking and finds it therapeutic - the mental load adds up. So if you’re in a rut right now, you’re not alone.

A few weeks ago, my sisters and I went to see in Sydney (which honestly felt more like a comedy show - full fan girl moment). What stayed with me wasn’t just the entertainment, but how we felt walking out: inspired, energised, curious. Ready to get back into the kitchen with fresh eyes.

I once read that learning new recipes can increase neuroplasticity - your brain literally forms new connections when you experiment with new flavours and techniques. Which makes sense. Maybe when dinner feels like a chore, it’s not more motivation we need - it’s just a little novelty.

This isn’t about suddenly whipping up elaborate, Ottolenghi-level dishes every night (although that would be delish). It’s about gently challenging that all-or-nothing mindset. Instead of “cook perfectly or order uber eats” where could you add a small spark? A new spice. A different sauce. One new recipe this month.

The more you repeat something, the more seamless it becomes. Inspiration fades - but small experiments build rhythm.

So I’m curious: what’s one recipe you’ve bookmarked but haven’t tried yet?

Iconic!

Nutrition Tip. Kiwis🥝

This one is short and sweet - and honestly, a little hard to believe when you first hear it.

If you experience chronic constipation, two kiwis a day can do the trick. Clinical trials have shown this to be a feasible alternative to traditional mild laxatives (if well tolerated). How good!

Product Recommendation. The Food For Life Cookbook.

A client actually suggested this cookbook to me! I’ve long been a fan of Tim Spector and all things ZOE.

On theme with cooking inspiration, a cookbook is one of the best ways (in my opinion) to inject some excitement into the everyday.

As a disclaimer, my toxic trait is also purchasing way too many cookbooks that I definitely do not have the space for. If this is also you, sorry for throwing another one into the mix…

Quote.

“Make the ordinary come alive for them. The extraordinary will take care of itself.”

-From"Do not ask your children to strive" by William Martin.

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A few days ago, I was chatting with my husband and he mentioned he’d completely dropped off reading.

When I asked why, his answer surprised me a little - he just wasn’t enjoying the books he was reading.

Something that used to be a nightly habit quietly disappeared once the enjoyment was gone.

And it got me thinking…

I see the same thing happen all the time with health habits.

Clients wake up early for gym classes they don’t enjoy, fuelled by motivation and good intentions. But the moment life gets busy — work ramps up, they get sick, or routine is disrupted — the habit falls away.

Not because they’re “unmotivated”…
But because it was never enjoyable to begin with.

Now, true to my nature, I don’t believe everything in life has to feel fun all the time. As adults, sometimes we do have to push through things we don’t love.

But when it comes to habits we want to sustain, enjoyment matters more than we give it credit for.

For me, you’ll rarely find me voluntarily at a HIIT class.
But if my sister Stef comes along — and we grab breakfast or coffee afterwards — suddenly I’m far more motivated to go.

With clients, this might look like:

• Pairing a daily walk with a favourite podcast or audiobook

• Choosing movement that feels good enough, not perfect

• Even something as simple as new workout clothes that make it feel more fun

Because sometimes, it’s the small layer of enjoyment that keeps a habit alive.

So I’ll leave you with this gentle reflection:

Is there something in your life right now that you’re pushing through - that might benefit from adding just a touch more enjoyment?

Pictured. Breakfast post-gym with Stef.

Recipe Recommendation. Greek Chicken Meatballs

Such a beautifully balanced, no-fuss recipe - and a reminder of how quick meatballs are to make.

I had this on the table in under 20 minutes. Full transparency: I skipped the tzatziki and used Greek yoghurt instead (still delicious). But if you’ve got the time, the tzatziki and feta in the salad absolutely takes things to the next level.

Highly recommend.

Credit to (my other sister haha) who discovered this gem!

Product Recommendation. The Natural Stock Co. Chicken Stock Concentrate.

I use chicken stock often, but used to hate wasting leftover stock (and don’t have freezer space for leftovers 🙃).

This has been a great swap: easy to make up, minimal ingredients, and big flavour.
A simple staple if you cook regularly.

Ingredients list: Vegetables (celery, carrot, onion, garlic, herbs) 55%, chicken 22%, WA lake salt, apple cider vinegar, spices.

Quote.

The grass is greener where you water it.

- Niel Barringham.

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Content.

There’s a rebellious teenager inside all of us.
And the moment someone tells you you can’t have something… suddenly it’s all you can think about.

This is known as the Forbidden Fruit Effect (and yes, we all know how that turned out for Eve 🍎).

It’s one of the biggest reasons restrictive diets fail. We eventually hit a point where we get the f**k-its and break all the rules - not because we lack willpower, but because restriction always backfires.

I’ll often hear clients say:

“I just can’t keep chocolate in the house, otherwise I’ll eat the whole block.”

And I get it, there’s real fear there. But the first step is gently breaking down the food rule to take away its power.

What we usually discover?
Once permission is given, we don’t actually want the whole block. It doesn’t feel great, and it’s often not aligned with our goals or values anyway.

I remember during COVID I told myself: I’m not going to have chocolate every day, only every second day.
I kid you not, on my “allowed” day I ate chocolate before breakfast (how wild 😂).

As soon as I dropped that random rule, chocolate became… normal.
And I can confirm, it was no longer a pre-breakfast food.

What’s even more interesting is that when clients give themselves permission to eat the foods they’ve forbidden, half the time they realise they don’t even like them that much.
They just wanted them because they were told they shouldn’t.

So I’m curious, where might the forbidden fruit effect be showing up for you right now?

Damn this is good chocolate. When you feel like something a little elevated, loco love is the answer.

Nutrition Tip. Extra Virgin Olive Oil (EVOO).

I could talk about EVOO all day. (Shoutout to The Olive Wellness Institute for also doing this brilliantly).

EVOO is really the only oil I recommend using regularly for both cooking and dressing. It’s rich in antioxidants, vitamin E, and is deeply anti-inflammatory.

Fun fact: EVOO contains a natural compound called oleocanthal, which has anti-inflammatory effects similar to ibuprofen.

Practical tips to get the most out of your EVOO:

1. Store it away from heat and direct sunlight (I even move mine every time I turn the oven on).

2. Choose ceramic or dark glass bottles. Not clear glass, to reduce oxidation.

3. If there’s a batch date (not just an expiry), aim to use it within a year. The fresher it is, the higher the polyphenols, and you can taste it in that delicious peppery bite.

This EVOO is sensational. I use it on salads and genuinely can’t rave about it enough.

Product Recommendation. Elevate Food Co Super Barley.

I discovered this in a Wholegrain Week goodie bag (I know my sister is still laughing at the fact that dietitians have a wholegrain week!) and I’m so glad I did.

I love adding it to my breakfast bowl (pictured below). It adds great texture and, per serve, meets 33% of your daily fibre needs! It stacks up incredibly well against other grains like oats, and honestly earns the word super in its name.

If you’re working on gut health or just want to make your breakfast more satisfying, this one’s a winner.
Bonus: They offer 15% off for first-time buyers on their website too.

(And yes, the bowl looks dramatic. But once you have your formula, it’s actually quick to make and my gut loves starting the day this way.)

PS. As an aside - I recently doubled my iron stores (ferritin) to 44 in 3 months! I was so chuffed when my GP told me. I can’t tolerate supplements, so this was entirely through food. Red meat twice per week and sardines 1–2 times per week made the biggest difference. A nice reminder that small, consistent changes really do add up.

^ Not me updating my fam chat STAT haha.

Quote.

Compete externally and you compare. Compete internally and you improve.

- James Clear

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Content.

Fun Fact. One of the longest-running studies in the world, the 85+ year Harvard Study of Adult Development, found that the quality of our relationships at age 50 is the strongest predictor of health at age 80.

• Even more influential than cholesterol levels.

• Even more than physical fitness.

When I first heard this, I was shocked. But the more I sat with it, the more it made sense.

Take the Mediterranean Diet, often considered the gold standard of eating patterns. At its core is conviviality: eating together, sharing food, lingering over conversation. It’s a powerful reminder that food is never just food.

When I sit with a client in clinic, we can explore dietary patterns, nutrients, habits, and health behaviours - but I never ignore the role that connection and relationships play in overall wellbeing.

So I’m curious, what is one small step you could take this week to nurture connection?

A shared meal.
A phone call.
A check-in text message.

If you’d like to explore this further, The Good Life beautifully unpacks decades of research on connection, health, and what truly sustains us.

Pictured. Family Dinner at my sister’s place on Sunday. Cup = full!

Recipe Recommendation. High Protein Greek Chicken Salad.

I love everything about this recipe. Most of the ingredients are pantry staples, it’s quick, minimal clean-up, and it tastes so good.

As a funny aside, when Jordan asked what was for dinner and I said “chicken salad,” I was met with some hesitation. BUT once he realised which chicken salad I meant, he was immediately on board 😂
PS. serving this with warm pita bread is a step I never skip.

A fresh, satisfying, high-protein salad that still feels effortless.

Product Recommendation. Tongue scraper.

Ok, I’m going a little rogue here, but after repeatedly hearing just how closely oral health is linked to overall health, including our gut microbiome, I had to give this a mention.

Using a tongue scraper first thing in the morning (before eating or drinking) is a simple habit that takes under 20 seconds. Fair warning: the amount of bacteria that comes off can be a little shocking… but it’s oddly satisfying once you get into it.

Quote.

Sometimes when things are falling apart they are really falling together.

- Anonymous

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Content.

If weight loss goals are already creeping into your thoughts for 2026 - you’re not alone.

I often hear clients say things like:

“I just want to lose x kg this year.”

And while I’m absolutely not here to shut down goal-setting or the desire to feel healthier, I do like to gently pause and ask a deeper question:

What does weight loss actually represent for you?

More confidence?
Feeling stronger?
More comfort in your body or after meals?

A different way to think about health goals.

I love the following visuals from Glenn Mackintosh’s book Thinsanity (a read I often recommend to clients).

He highlight’s the traditional weight-loss model (Image 1), where eating, movement, and self-care come from a place of punishment - rigid rules, restriction, and “earning” results.
Weight loss then becomes the promised gateway to happiness.

What we often see instead?
👉 Unsustainable patterns
👉 A strained relationship with food
👉 Little long-term satisfaction

What if you tried a different framework?

One that:

• Takes a holistic, nurturing approach to health (Image 2, below)

• Doesn’t place weight as the only middle-man

• Aims directly for what you actually want

For example:

• Improved strength

• Greater confidence

• More comfortable digestion

• Better energy day-to-day

✨ These outcomes often matter more and ironically, they’re the ones people stick with.

So I’ll leave you with this question: Are there any non-weight goals you’d like to invite into 2026?

And just to be clear, this isn’t about being black-and-white.
It’s not “ditch the scale forever” or “weigh yourself daily.”
It’s about finding what supports you - physically, mentally, emotionally.

Nutrition Tip. Iron

Ok, this one’s personal. Around 1 in 4 menstruating women in Australia are low in iron - and yes, I’m part of that stat too.

Here are the key iron tips I share with clients (and focus on myself):

• Animal-based iron is better absorbed.

  Think red meat, sardines, salmon (some of the best sources)

• Vitamin C boosts absorption.

  Examples include capsicum, tomato, sweet potato, kiwi, strawberries, oranges, lemon

• Caffeine inhibits absorption ☕
  Including iron supplements - try spacing caffeine 1–2 hours away

Side note: I love finishing my steak with rosemary and smashed garlic.
Chef’s kiss 🤌

PS. You might notice this is a little different from my usual recipe section. I’m trialling an alternating format between nutrition tips and recipes, and I’d love your feedback. Reply anytime and let me know what you prefer 💛

Product Recommendation. The Stock Merchant Sardines

On brand with my iron nutrition tip, I couldn’t help but share my latest discovery - Sardines that actually taste good!

I have already raved about these on my insta stories. I buy mine from Harris Farm.

Quote.

“Awareness is the greatest agent for change”

- Eckhart Tolle

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Content.

Firstly, Happy New Year! I hope you’re having an amazing start to 2026 ✨

As I was reflecting on the year that’s passed, and the one ahead, I realised that Substack has become one of my favourite platforms to express myself, share ideas, and connect.

So to everyone who reads my newsletter: thank you. I’m really looking forward to another year together. It genuinely brings me so much joy hearing about the recipes you’ve tried and the conversations these humble newsletters have sparked - I’m so grateful.

A gentle mindset reset for 2026.

To kick off 2026, I wanted to share something I’ve personally found invaluable, and something I see so many of my clients benefit from too.

While it might sound a little woo woo, and its relevance to nutrition might be questioned (I am a holistic-type dietitian), it’s the power of language.

The language we use can drastically influence our subconscious and how we show up in our lives.

Just yesterday, I was in a client session where she shared that in 2026 she was going to put herself first and be “selfish”.

While I was completely supportive of her intention to prioritise her health and wellbeing, I gently challenged the word selfish. Self-care and prioritising ourselves isn’t a luxury - it’s a necessity.

Many of us have internalised language that frames boundaries, or prioritising ourselves as something we need to justify. So even when we’re making supportive choices, the words we use can quietly colour those decisions with guilt.

While the voice in our mind can feel automatic, our brains are wonderfully plastic. This isn’t about being hard on yourself, but about cultivating a growth mindset that’s grounded and compassionate, rather than critical or judgemental.

I subscribe to Ben Meer’s newsletter, and he recently shared a great system for positive self-talk with some other simple reframes to get you started — you can read it here. Below are a couple of my favourite examples:

• Failure —> Learning

• Nervous —> Energised

• Have to —> Get to

Where are some areas in your life that might benefit from a language check-in or reframe?

Recipe Recommendation. Balsamic Maple Brussels Sprouts.

Honestly, I have no idea how Brussels sprouts earned such a bad reputation, I love them. They’re such an easy and delicious side to pair with a meal.

This recipe works a treat. I served mine with goat’s cheese and slivered almonds, and I’m sure cranberries or currants would work beautifully too. I also omitted the bacon and it was still great - a must-try!

Product Recommendation. Crumble Pan.

Those closest to me know I like to live a lower-tox life where I can. While it can feel overwhelming (or anxiety-provoking) when you think about everything you could change, I’m all about practical steps and starting small.

Last year, I switched to a low-tox non-stick frying pan, and honestly, it’s been one of my best purchases of 2025. If you’re still resetting with the energy the new year brings, replacing any scratched pans with a Crumble pan is a great place to start, in my opinion.

Quote.

To borrow a phrase from military special forces:
“Slow is smooth. Smooth is fast.”

- I can’t remember who originally said this (my bad!), but I absolutely love it.

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Content.

Feeling Stretched Thin This December? You’re Not Alone.
This season can be a beautiful blur, the catch-ups, the celebrations, the warmth, but it can also leave you feeling a little overwhelmed.

If you’ve been with me for a while, you know I always come back to one thing: balance.
Not perfection. Not restriction.
Just supporting you to feel like your best self, with a gentler, more realistic approach.

Below are a few simple ways to move through the month feeling grounded, nourished, and well.

1. Mindful Eating (Without the Rules)

Arriving to dinner absolutely starving because you “saved up” all day? It’s so common and it usually leads to eating faster and feeling overly full.

A gentle shift that helps so much:
Aside from your regular meal, try a small pre-dinner snack. Veggie sticks, yoghurt, hummus, fruit, nuts… anything with fibre or protein. Especially helpful for those past-7-pm bookings.

2. Anchor the Meals You Can Control

Rather than stressing over every festive event, zoom in on the meals that are in your control. A homemade breakfast or lunch can be incredibly grounding when evenings are full of celebrations.

This isn’t about restriction, it’s about rhythm.

3. Find Your Own Balance With Alcohol

Alcohol can impact mood, sleep, digestion and energy for a day (or two). But that doesn’t mean you need an all-or-nothing mindset.

Try experimenting with what feels good for you:

• alternating alcoholic + non-alcoholic drinks

• choosing a couple of alcohol-free events

• drinking more slowly, more mindfully

• hydrating (your tomorrow-self will thank you)

The goal is not avoidance. It’s intention.

Recipe Recommendation. Maple sweet potato salad

Another gem found by my sister (I have two so sisters who love to cook, so that helps!)

I love the addition of chickpeas in this one - a fibre-filled, gut-loving legume that gives both carbs and protein.

This combo is surprisingly satisfying and perfect as eg a side to eg salmon or steak. A summery, colourful bowl your gut will adore.

Product Recommendation. Toby’s Estate Decaf Coffee

I just love coffee. It’s one of my favourite morning rituals.
But I noticed my morning espresso was giving me anxiety spikes, energy dips and making it harder to stay hydrated. I also didn’t like the idea of it blocking calcium absorption from my morning yoghurt + kefir (ugh).

But I couldn’t let go of the ritual.

Enter: Toby’s Estate Decaf (ground for the Bialetti, of course).

Zero jitters, zero crash, no dehydration, just a warm, comforting cup that still feels like me. If coffee makes you feel “off” but you miss the ritual… this is a game changer.

Quote.

Attention is the rarest and purest form of generosity

- Simone Weil

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Content.

Have you ever noticed how your body reacts when you’re stressed - tight chest, poor digestion, racing thoughts?

I first learned about The Polyvagal Theory from a colleague, and it completely changed how I think about the mind–body connection.

In simple terms, Polyvagal Theory explains how our autonomic nervous system (ANS), especially the vagus nerve, helps regulate everything from our digestion and heartbeat to our ability to connect with others.

Here’s a quick snapshot of the three main states:

• Ventral Vagal (Green Zone). Think cool, calm and connected. This is our “safe” state where digestion, immunity and connection thrive.

• Sympathetic Nervous System (Red Zone). This is your fight or flight mode. The body’s priority? Survival, not digestion.

• Dorsal Vagal (Blue Zone). This is the shutdown or freeze response, often after too much time in fight or flight. It can feel like exhaustion, disconnection and slowed digestion.

While it’s totally normal to enter the “red” zone sometimes, our goal is to strengthen our ability to return to “green.”

✨ One of my favourite ways? A post-dinner walk with Jordan - it always helps me feel grounded and calm.

What helps you stay in your green zone? I would love to hear your go-to rituals.

Recipe Recommendation. Greek Chicken Bowls.

My sister introduced me to What Would Kayla Cook , and I’m obsessed! Her meals are simple, nourishing, and perfect for busy nights.

I recently made her Greek Chicken Bowls, and we loved it - flavourful, fresh, and balanced.

Product Recommendation. Insight Timer.

I’ve always wanted to get into meditation, but consistency was tough.

Enter Insight Timer. The app offers:

• Guided meditations for stress, anxiety, sleep & focus

• Various challenges that you can opt into

• A “streak” feature that keeps me showing up daily, even if it is just for 2 minutes

It’s made meditation feel accessible and enjoyable!

Quote.

Fear and self-doubt have always been the greatest enemies of human potential.

- Brian Tracy

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Jess, Your Balanced Dietitian xx