My Mantra
To educate, inspire and encourage woman to be the best version of themselves possible and support them on their own personal journey to wellness…


“Maintain a healthy body & mind by eating everything in moderation”

Hey gorgeous,

Today I want to talk to you about a topic I am truly passionate about… Nutrition!

There is so much I want to share with you on this topic but the last thing I want is for you to feel overwhelmed with information, so for today we’ll just start with the basics. I’ll be writing so much more on this topic in the future but I truly hope that by the end of this article you’ll already be feeling empowered with enough knowledge to start making some great, healthy food choices. By choosing to eat nutrient rich foods you will be nourishing your body from the inside and glowing with health and vitality from the outside.

The food we choose to eat provides us with vital, life sustaining energy and impacts everything, from our mood and emotions to digestion, immune function, quality of sleep and appearance. High quality food contains the vitamins and minerals essential for our body and mind to function optimally, which is why I strongly encourage you to nourish your body in the very best way possible!

Before I began on my health journey I had a very negative relationship with food. My days were consumed with constant thoughts of finding the “perfect” diet and keeping track of everything I ate. Food became the enemy and everyday was a battle, fighting against my own body. I deprived myself of proper nourishment and became extremely restrictive with what I put on my plate. When I did eat, I ate with guilt and not enjoyment because I feared that I wasn’t good enough, unless I was extremely thin. I was completely out of touch with my body and this toxic way of thinking had a very negative impact on both my physical and mental wellbeing.

It took me years to realise that there is no such thing as the “perfect” diet because we are all unique and have different dietary requirements. Fad diets simply don’t work because they just aren’t sustainable long term or good for your state of mind.

If you’re serious about improving your health, then you’ve got to give up the fad dieting babe!

Are you ready to make a real and sustainable, healthy lifestyle change… for good? I hope you are because I am so excited to guide and support you with this!

Although there is no one diet that works for everyone, there will be a way of eating that is just right for you. However, keep in mind that your diet will constantly be changing depending on many factors. Your eating habits will adapt depending on the season, your age, gender, level of physical activity, lifestyle and cultural influences.

There are so many different dietary theories out there! You might have already tied Gluten Free, Paleo, Raw Food, Plant Based, Vegetarian, Vegan, Blood Type Diet, Macrobiotics, GAPS or FODMAP, the list goes on and on and I know it can really seem overwhelming to decide which diet is just right for you, so I suggest that you experiment to see what works and then adapt it to suit your specific needs.

Personally, I try to avoid having a label on the way I eat because for me it’s not about following a “diet”, it’s about tuning into exactly what my body needs in that present moment. Since I quit fad dieting for good my body has returned to a state of healthy balance once again and I don’t have to think twice about maintaining my optimal body weight.

When choosing which foods to buy it’s important to focus on the quality of the produce. I can’t encourage you enough to eat clean, wholefoods! Try to buy certified organic, local, fresh, seasonal, chemical free and unrefined whenever possible. If you eat eggs please buy free-range and when choosing meat make sure to check the label and pick grass-fed, naturally raised, antibiotic free and hormone free. Always try to source wild caught fish and choose sustainable options.

Although I highly recommend buying certified organic produce, I also understand that it might not be feasible for you at the moment. Don’t stress, simply aim for progress, not perfection… shop within your means and do the best you can to make the healthiest choices possible! If you do decide to buy organic, don’t feel guilty investing in your health because you are totally worth every dollar!

You are a beautiful, unique individual and your dietary needs are specific to you so I can’t tell you what you should or shouldn’t eat. However, to help you get started here is a basic guide that I personally follow and believe is beneficial for most people…

What to eat…

  • Eat a colourful range of Fruit
  • Eat a wide variety of Veggies (especially dark leafy greens)
  • Sea Vegetables
  • Legumes & Sprouts
  • Nuts & Seeds (activated nuts are best)
  • Wholegrains (soaked grains are best)
  • Protein
  • Good Fats & Oils
  • Fermented Foods and Drinks
  • Herbs & Spices
  • Bone Broths
  • Green Juice/Smoothies
  • Herbal Teas
  • Natural Spring Water

What to avoid…

  • Highly Processed & Packaged Foods
  • Industrial Vegetable Oils
  • Artificial Trans Fats
  • Artificial Sweeteners
  • Sugar
  • Alcohol
  • Caffeine
  • Gluten
  • Dairy
  • Soy

My Top 10 Tips:

  1. Don’t be highly restrictive or extreme – maintain a healthy balance by eating everything in moderation and include all 5 tastes (sweet, salty, sour, bitter, pungent).
  2. Don’t label your food as “good” or “bad” – focus on adding in healthy foods to your meals rather than depriving yourself by cutting foods out!
  3. Eat empowered – choose to honour your body and nourish it in the best way possible.
  4. Eat intuitively – slow down and listen to what your body really needs.
  5. Eat from instinct – tune into your cravings because they are important messages from your body signalling that something is lacking or is out of balance.
  6. Be mindful – bring awareness to your eating habits, eat slowly and consciously, sitting in a calm environment.
  7. Be present – eat without distractions (put your phone away!) and focus on your food.
  8. Eat with enjoyment until you’re satisfied and remember to chew! chew! chew!
  9. Have fun experimenting and creating delicious meals in the kitchen and always remember to prepare your meals with love.
  10. Get organised                          – Choose a few healthy recipes and plan your meals for the week

    – Make a grocery list and shop at your local organic farmers’ market if possible

    – Keep healthy snacks on hand

    – Clean out your fridge and pantry

My hope is that you will start to nourish your body instead of punishing it with deprivation. Eat with enjoyment and be grateful for the food on your plate because not everyone is lucky enough to have that privilege.

So gorgeous, if this article has inspired you to give up fad dieting and look at food in a positive, new way then please feel free to share it with a girlfriend. It’s much easier to make a healthy change if you have support so remember to encourage each other and keep an eye on my page for healthy recipe inspiration!

Love Kat


P.s – I’d love to see what healthy foods you try out this week J Take a pic and tag me in it on Facebook and Instagram! @kathryn.chandler #kathrynchandlernutrition