Smoothie Goodness

I have a love for smoothies, maybe because back in the days while I was studying I worked in a smoothie bar or maybe because it is such a great way to get lots of vegetables and goodness into your diet without trying too hard. But either way they make my energy levels increase and I feel amazing. 

My top tip for making smoothies is to have a balance don't go crazy with the fruit, and always add something green!

Here is one of my favourite smoothie recipes and a great smoothie for beginners.

Ingredients :

  • 1 1/2 cup of baby spinach
  • 1 cup of water or unsweetened coconut water
  • 1tbs of chia seeds
  • 1/4 of a avocado
  • couple slice of fresh pineapple
  • sprig of mint leafs

option: add some nuts like brazil, walnuts, almonds, cashews or a protein powder like Nuzest Clean lean protein for a protein boost that will keep you full for longer.


blend all together until smooth, and enjoy!

Stay well-Lisa Widman, Nutritionist

Winter Warriors- Part 1 Immune Defence

It’s the time of year where the bugs come out and play! Colds, flu, tummy bugs and viruses. So here are my tips to be a winter warrior and beat the bugs this season!

Prevent, Prevent, Prevent is the key...

1.       Diet- eat fresh, seasonal fruit and vegetables. Remember your colours, the more colour the better antioxidants and vitamins. In season now; apples, bananas, figs, kiwi fruit, lemons, asparagus, beans, beetroot, broccoli, carrots, cauliflower, snow peas, tomatoes and zucchini.

2.       Fluid- drink plenty of water or herbal teas.

3.       Probiotics- 80% of your immune system is in your gut! So to boost your immune system look after your gut! Feed the good bacteria with an immune boosting probiotic, and if you have any digestive issues seek a practitioner to help heal your gut and boost your immunity.

4.       Boost your immunity with vitamins, minerals and herbs. My favourite immune boosting ingredients include; vitamin C, vitamin A, B vitamins, zinc, olive leaf, Echinacea, Andrographis, and Garlic.

My top supplements that are my saviour during winter:

·     -    Bioceuticals ArmaForce- contains andrographis, olive leaf and Echinacea.

·       -  Ethical Nutrients- Zinc Fix

·       -  Ethical Nutrients Inner Health Immune Booster for adults or Metagenics Immune control- this is your immune boosting probiotic

·        - Manuka honey- great immune boosting, anti-bacterial properties and feels great on a sore throat.


And my top supplements for my little ones are:

·       -  Ethical Nutrients Inner Health Immune Booster for kids- powder probiotic, just mix in water, milk, yoghurt, sprinkle over cereals or like my kids straight off the spoon.

·         -Bioceuticals Immunofactors for Juniors- contains Sambucus nigra (black elder flower), vitamin C, vitamin A and zinc.

·        - Cod liver oil- in particular if your child suffers from dry skin like eczema.

And if you do get struck down by the flu or cold, this recipe is amazing and will knock those bugs out!

Immune Boosting Tea

2-3 cloves of garlic crushed

1.5cm piece of ginger grated or crushed

3-4 cups of water

1 lemon

 1tsp of honey (Manuka honey)

Boil the garlic, ginger and water together. Strain, add lemon juice and honey and drink throughout the day. It taste good and you won’t smell I promise!

Stay well.

Lisa Widman -Nutritionist

My Top Tips For Staying Healthy, Happy and Youthful

We all want it, to be healthy, happy and to look and feel youthful. Here are my top tips on achieving it!

1.       Breathe…….. deep long belly breath and a slow long exhale. This in its self is an easy and very effective stress relief technique. But not only helping with stress, it will clear your lungs of old stale air, encourage your body to uptake more oxygen which will then circulate your body and help keep a clear and focus mind.

2.       Water. Drink it, plenty of it, 2 litres a day is recommend. Water is essential for life, we need it for hydration, to replenish our cells, cleanse us of toxins.

3.       Eat your greens.  Make sure you have some greens on your plate; these are super alkalising and will help give you energy, cleanse and nourish you.

4.       Good fats, eat them and coat your skin in them.  Fats such as avocado, nuts, seeds, fish, coconut oil, nut and seed oils. Never be afraid of good fats they have so many health benefits from moisturising, fat burning, anti-inflammatory, anti-ageing, you name it! And don’t forget your skin, coconut oil makes a great skin moisturiser and hair mask, it has antifungal and anti-bacterial properties so great for skin conditions such as fungal infections, eczema, dermatitis and dandruff. 

5.       Smoothies!! Love a good green smoothie that’s jam packed with goodies such as activated nuts, coconut, avocado, spinach or kale, spirulina, mint leaves, Yum! Your energy will shoot through the roof!

6.       Probiotics, look after your gut because it does so much hard work. Probiotics are not only for those who have had a course of antibiotics, they are for everyone. I find especially at this time of year when the seasons are changing probiotics are always my go to. I have my kids and whole family on them to help boost the immune system and keep bugs at bay, as well as keeping up our gut health.

7.       Sleep, your body repairs while you sleep, and not to forget re-energises. So aim for 6-8hrs sleep (and make it good deep sleep) each night. If you find it hard to get to sleep or to stay asleep try taking magnesium before bed it works a treat, otherwise talk to a health practitioner for some alternate methods such as relaxation techniques or herbal supplements.

8.       Get moving! Make exercise your thing because it will make you feel good! It doesn’t matter what type, it all depends on what is going to suit you, it could be running, walking, riding, swimming, aerobics, team sports,  golf, tennis, yoga, Pilates, tai chi, dancing, surfing, paddling…….. as long as you are enjoying it and your body is moving your happy hormones will be raging!

9.       Use natural skincare. Treat your skin with some love and nourish it from the outside. Plus by using chemical (non natural) based products your skin is absorbing these chemicals right into your body, so you will end up toxic. So ditch the chemicals and your skin will love you! At the moment I love Weleda products and Zkin products.

10.   Smile and be grateful. Being grateful and having peace within yourself will shine through and will make other’s wonder “what is the secret, why do you look so good”.  A smile is very healing not only to you but to others, so don’t forget to smile.

 Lisa Widman the Nutritionist 

April is IBS Awareness Month

IBS Awareness Month

Many don’t know that April is IBS (Irritable Bowel Syndrome) Awareness Month!
IBS is a funny subject, not many people want to talk about it or post it on facebook, it’s a bit embarrassing unless you’re a Nutritionist.              1 in 7 Australians suffer from IBS at some point in their life, it is classified as a long-term or recurrent disorder of the gastrointestinal  (GI) tract.

Signs and Symptoms of IBS include:

  • Tummy pain or discomfort
  • Bloating
  • Flatuance (passing wind)
  • Diarrhoea and/o constipated
  • Nausea

IBS symptoms can vary from one person to another and can often show no pattern, so it can make life very uncomfortable.

Causes of IBS:

There are many causes of IBS including;

  • Stress
  • Imbalance in the gut bacteria
  • Food intolerance
  • Hormones
  • Some medications and illnesses 

There is no need to be embarrassed by your IBS and there is no reason you need to live with it! There is plenty you can do to help ease and control your IBS, but first you need to understand it. Why is it happening? When does it start? How often? The best way to really understand what is happening is to record everything in a symptom diary. For example, what time symptoms started, what the symptoms are, what foods were eaten, how you feel, external factors (stress, emotions etc).  This may be able to help you understand your triggers such as stress or certain foods. It is best to consult your practitioner as they can help determine the cause and choose to construct a treatment around it. Whether it may be stress management, food intolerant test, digestive supplement with speciality diets.
Just remember, if you have IBS there is no need to be embarrassed and don’t feel you need to live with it.
So cheers to IBS awareness month!

Stay well!
Lisa Widman the Nutritionist