Whole Life Nourish

It’s been 3 weeks since we arrived back in Australia from our adventure in South Africa.
I’ve noticed a shift in myself. Everything feels different, from where we live to where I work and also friends/colleagues, including social media like IG. These are all familiar but now different.

Today I’m cycle day 16 and still riding the wave of inner summer energy and creativity. It’s the first month in a long time I’ve felt like this at this point in my cycle.

I’m re-establishing my connection with the power of menstrual cycle awareness and who I am, setting boundaries and establishing more self care practices, after a long period of feeling disconnected.

My creativity has ignited and I feel a more inspired and passionate drive to write, which I’ve started doing on another platform - the link is in my bio as IG doesn’t like us using that name!

On a side note, this tea from Singapore is next level💕 Ive never been a big black tea drinker but I’ll happily drink this Midnight Hour blend 😍

What is my nutrition philosophy? As time goes by and trends come and go, I’ve embraced the beauty of simplicity in my diet. Here’s what that looks like for me:

🍴 Keep it simple: Home-cooked meals that don’t take forever to prepare. I use real food ingredients that are minimally processed because good food doesn’t need to be complicated!

🌱 Aim for real, not perfect: Perfection isn’t the goal; it’s about doing the best I can with what’s available. It’s all about balance and making mindful choices.

⭐️Listening to my body: I believe in tuning into what my body needs. Some days it’s more greens and or chocolate, other days more grains and less chocolate. It’s not about strict rules but about responding to my body’s cues and cravings in a healthy way.

What’s your approach to nutrition?

The last 12 months have been a somewhat hectic year of studying part time while working, trying to fit in regular exercise and planning our holiday.
This past week, on returning home after traveling O/S for a month, I gave myself permission to go slow. No pressure or expectations to do anything including exercise. I’ve slept in, enjoyed cups of delicious cacao and collagen in bed as well as cups of tea in the winter sun, plenty of hugs from hubby, watched Bridgerton S3 and got some reading done. It felt so good💖
Today is day 1 🩸and I’m reacquainting myself with the importance of resting during our bleed. A nice reminder from a recent webinar I watched, that resting during menstruation IS our super power. We do not belong in a patriarchal society that believes we should always be in our ‘eternal summer mode’.
By giving ourselves permission to ebb and flow through our cycle we feel more connected to ourselves and who we are. This disconnection is something I’ve felt ALOT over the last year.
Reconnecting starts with the power of menstrual cycle awareness and this is becoming more important for me as I move through perimenopause.

Life lately… Last month saw us travel to South Africa, returning to my husband’s birthplace 40y after his family left. It is a country of contrasts mixed in with some amazing experiences and memories.

⭐️A great chocolate cafe in the middle of Bo-Kapp
⭐️Enjoying breakfast (gluten free bread and meals were hard to get)
⭐️A walk through the Apartheid museum
⭐️Indulging in a bath, a rare luxury
⭐️Morning tea delights in a French inspired town
⭐️The full moon in all her glory over looking Kruger Park
⭐️Delicious oysters at a seaside restaurant
⭐️ Amazing African sunset
⭐️Elephant sightings 😍
⭐️Morning light on our last morning

We are home and slowly integrating back into ‘normal life’ which feels a little different now.
I’m also CD 23, landing back in Aus in my Autumn phase. I’m enjoying this slower pace, sleep ins and home cooked nourishing meals before returning to a more hectic pace when I return to work next week.

What is the best breakfast?
Firstly, I believe it should be what works for you and your situation.
Not all of us have the time to sit down to a cooked breakfast with all the works eg protein, carbs veggies.
I’ve never been one to eat breakfast within an hour of waking up. So during the week when I’m working I’ll have breakfast at work which is something quick and easy such as overnight oats or weetbix with protein powder, fruit and yogurt. Sometimes I’ll get a bacon and egg sandwich from the cafe.
On the rare occasions I have toast with jam I do notice a difference in how I feel.
On the weekends when we have more time we often have a cooked breakfast and it means we can enjoy it without rushing 💕💕

What are your thoughts 💭

Autumn has finally arrived and I’m happy about that, after one of our most humid summers.
Cyclically Autumn is also a time of slowing down and preparing for winter. I’m definitely feeling those vibes. This year has been interesting with the recent eclipse season, mercury in retrograde and full moon a few days ago.
Along with that I’ve been navigating perimenopause symptoms while juggling two nutrition courses in between working my day job. To say I am needing to slow down and recover is an understatement.
I will be doing just that with hubby as we make the trip back to his birth country later this week. A place he hasn’t visited in almost 40years. We are leaning into the emotional aspect of this journey and are open to how this adventure unfolds.

Recent photo dump
🌼 Recent hair cut and letting go of old energy
🌼 Local wildlife
🌼 A recent rainbow, which I believe is a sign of new things
🌼 My first ever Converse boots
🌼 Good quality chocolate because balance which always helps 💕

Hello, cozy vibes! 🍂 As the cooler days sweep in, I’m all in for warm, comforting meals. 🥘 Lately, it’s been all about those one-pot wonders for me! Just toss everything into the pot, pasta included, and let it simmer away for 30 minutes. Pure magic! 🌟

Dined al fresco tonight, with candles flickering softly to set the perfect mood. ✨ Isn’t there just something so special about dining by candlelight? Who else loves a candlelit dinner? 💕

4 simple daily nutrition habits ➡️
Oftentimes we over complicate health and nutrition adding to our already stressful lives. Returning to the basics can be helpful to remain on track.

1. Reducing processed foods
2. Cooking with healthy fats
3. Hydration
4. Eating plant foods

Scroll through the slides for more information on these points ➡️

Navigating the Unseen Waves of Perimenopause 🌊✨

Growing up, conversations about “the menopause” or “the change of life” were rare gems, often glossed over and shrouded in mystery. When mentioned, it was all about the physical - those infamous hot flushes taking center stage. But what about the mental marathon? The foggy thoughts, the sudden spike in anxiety, the diminished stress buffer, the uninvited blues…

Seeking answers, I once turned to a doctor, hoping for insight into my own perimenopausal journey. The options laid out? Anti-depressants or the pill. Neither path resonated with me.

This journey into the unknown made me reflect on my 2nd great grandmother, who at 54, found her final days in a mental hospital. It leaves me pondering… Was menopause her unseen battle, deemed insanity in her era?

Let’s shed light on these hidden aspects and support each other through every wave. 💕🌿

Two years back, I made a significant shift from a vegan/plant-based lifestyle to incorporating animal products into my diet. 🌱➡️🥩 Here’s the essence of my journey:

While embracing the vegan/plant-based approach, I faced challenges in meeting my protein and nutrient needs, compounded by my gluten-free diet. Despite my best efforts, ensuring adequate intake of fiber, nutrients, and protein was a complex puzzle. Eventually, an iron infusion and my body’s cues led me to reintroduce animal protein. 🍖

My dietary evolution - from plant-based to paleo to pro-metabolic - taught me that nutrition is deeply personal. While one diet may nourish one individual, it may not suit another. Yet, one consistent truth emerged: the importance of steering clear of ultra-processed foods. 🚫🍟

I’ve come to believe in a balanced approach, where animal proteins, prized for their bioavailability, combined with essential plant foods. The key lies in prioritizing ample protein and fiber while minimizing refined carbs and sugars.

Food for thought 💭 What your diet is like particularly while you’re pregnant can affect your children and grandchildren and in reverse, what your grandmothers diet was like had on affect on your mother and yourself/siblings.

genetics

Have you ever pondered how, beyond nourishing us, food resonates with its own unique energy? 🌿✨ This concept clicked for me while diving into a nutrition webinar recently. It’s fascinating to realize that the essence of our meals goes beyond mere sustenance.

Food holds the power to either heal us or contribute to ailments, influenced by its preparation and the energy of the hands that craft it. 🍲💫 Have you ever noticed the difference between a meal crafted with love and one hastily put together?

Reflect on those moments when you weren’t feeling your best - what did you reach for? I recall a trip to NZ, struck by a severe flu, all my body craved was the simplicity and healing of fresh juices and Asian-style greens in broth. It was as if my body knew what it needed to harness the energy and nutrients for recovery. 🍵🥬
What we eat is more than fuel; it’s a vibration that echoes through our being.

Comment below if you have ever experienced the difference between a meal cooked with love and one that wasn’t? 💕

There’s lots of advice, recommendations and trends on what we should be doing to achieve balanced hormones and perfect health. I’m sure some of these work for some people, but they don’t necessarily work for others. This can be for various reasons typically time, energy, convenience and finances. Trying to achieve perfection can also result in more stress and a sense of failure if we feel we are not doing something right or perfectly.

These are some of the things I still do that go against current mainstream advice

✨I still eat weetbix (cereal) and or toast for breakfast during the week as it’s more convenient for me
✨ I drink my coffee (with collagen and cacao) before food
✨I don’t eat my food in a particular order
✨I still use plastic containers to store and reheat food

It’s ok to not jump on current trends and just focus on what works best for you in your situation 💕

Redefining Normal: My Battle with Period Pain 🌹

Let’s get real about period cramps. For too long, many of us have been led to believe that suffering through intense pain every month is just part of being a woman. But should it be considered ‘normal’? From my first period at 12, I was no stranger to debilitating cramps. I tried everything, even Panadol, but sometimes the pain was so overwhelming I would faint or nearly pass out.

For years, I felt trapped with the only apparent escape being the OCP, which I reluctantly used on and off before finally quitting a decade ago. The fear of facing that pain again was real. Yet, a turning point came when I honed in on my nutrition and cut out inflammatory foods. Gradually, I noticed a shift; some months were better, and others were tough, but the intensity of the pain began to wane. Despite never being diagnosed with endometriosis, the dismissive ‘it’s normal’ from doctors never sat right with me.

Now, at 46 and navigating perimenopause, I’ve experienced cycles completely free of pain, something I once thought impossible. While I know severe cases and conditions like endo require specialized care, I’ve found significant relief by reducing dairy and upping my Omega 3 intake for its anti-inflammatory benefits💕

Navigating Perimenopause: A Personal Journey 🌸

Perimenopause, that inevitable phase every woman encounters, yet it remains shrouded in mystery for many. Why is that🤔
It wasn’t long ago that I, too, was in the dark about perimenopause, mistakenly lumping it in with menopause and thinking it was a bridge to cross at 50. But here I am, staring down the barrel of 50 in just three short years, and I’m hit with the realization that I might be in the thick of it already. 🤔

The truth is, perimenopause isn’t something we can bypass, reverse, or turn a blind eye to. It’s about arming ourselves with knowledge and strategies to navigate this highly personal journey.

Here’s my action plan so far, which I will adjust as I go;
🌟 Immensely thankful for my experience at which shed light on what’s to come and the importance of tuning into my menstrual cycle. It’s not just about tracking the days but understanding the ebb and flow of emotions, energy, and spirituality each month brings.
🌟 Diving into all things perimenopause - reading, watching, and listening to gather insights and advice.
🌟 Prioritizing nutrition with a focus on adequate protein intake (a common shortfall among women), balanced carbs, and healthy fats like butter, ghee, EVOO, cream, and Omega 3’s.

I asked Chat GPT to create some images on what it would feel like to go through this journey. What do you think 🤔 I’m personally feeling these images 😵‍💫

Let’s open up the conversation about perimenopause. It’s about time we share, learn, and support each other through this phase. 💪

27.01.2019 👰🏼‍♀️🤵‍♂️Happy 5th anniversary to the one who is not only my spouse but also my best friend and guiding light. Together, we’ve journeyed through both the joys and challenges of life, and I’m grateful for every moment. I look forward to a future filled with happiness and new adventures with you by my side. Here’s to us and the many wonderful years and more adventures that await us! 💖💖

✨5 photos from each year
1. Wedding day - the day we eloped and didn’t tell anyone.
2. Standing on top of Franz Josef Glacier
3. Melbourne
4. Lunch date
5. Photo shoot earlier this month.

Hello lovely people! 🌟 It’s been a while since I’ve shared a bit about myself, and with many new faces joining us, I think it’s time for a little reintroduction.

So, here’s a glimpse into my world:
✨ Astrologically, I’m a vibrant Gemini ♊️ - always curious and full of surprises, some would say I’m a contradiction 😝
✨ This year, I’m embracing 46, and journeying through the transformative phase of perimenopause.
✨ My passion lies in the world of nutrition. I’m always keen to explore and understand new perspectives, even if it means challenging the status quo.
✨ Over 15 years ago, I discovered my gluten intolerance, which opened a new chapter in my wellness journey.
✨ When I’m not delving into nutrition, you can find me soaking up the serenity of beach walks 🏖️, indulging in the beauty of sunsets 🌅, or basking in the tranquil light of the full moon 🌕
✈️I also love travelling and experiencing new places and cuisine with my ❤️

Is it necessary to consume Protein Powder?
Swipe through to read ➡️

Toast to Health: Sourdough vs Gluten-Free Bread 🍞✨

As a diagnosed gluten-intolerant foodie for over 15years, I’ve always thought gluten-free bread was my only choice. But let’s be real, it’s like eating cardboard unless it’s toasted, right? 🤷‍♀️

I’ve recently discovered the joy of organic sourdough - it’s a game-changer! 🌟 Sourdough isn’t just delicious, it’s also better for your gut and easier to digest. It’s made from simple, wholesome ingredients, unlike gluten-free bread which often includes a mix of rice, corn, and other flours, not to mention those pesky seed oils and additives🚫 as well as being nutrient poor.

If you’re coeliac, stick to gluten-free. But for those who are gluten intolerant, sourdough might just be the tasty and healthier alternative you’ve been looking for! 🥖💚

Remember, homemade or organic sourdough is the way to go! My personal favourite is buckwheat sourdough from our local farmers market.
Have you tried switching? Share your experiences!

This year, I’m embracing ‘Gratitude’ as my guiding word. I’ve noticed a tendency in myself to focus on the negatives in various situations. My goal isn’t to adopt an unrealistically positive mindset, which I believe can be harmful. Instead, I aim to regularly acknowledge and appreciate the positives in my daily or weekly experiences. There’s a meaningful quote by John Demartini: ‘Gratitude emerges from understanding that for every negative, there is a corresponding positive. It’s born from the recognition of a fundamental order in our lives’ — a reminder that light and dark coexist.
#2024

New Blog Post - Embarking on a vegan lifestyle was a journey that started as a quest, firstly for personal health followed by a deeper connection with animal welfare. I embraced veganism, believing it would be a transformative path to enhance my physical and emotional well-being, especially as I was still navigating the challenges of adrenal fatigue…

To continue reading this blog, click link in my bio.

What is perimenopause? It’s a question that is often asked by women? It’s often mistaken for menopause (especially with medical doctors). It’s not a topic that’s discussed widely even amongst women. I grew up not knowing about perimenopause until I was in my 30’s and didn’t think it would affect me until I was 50!

When did you learn about perimenopause and are there any symptoms that are surprising to you?

At the age of around 30, I received a diagnosis of gluten intolerance, a condition I was unfamiliar with until then. In response, I turned to Google to educate myself on what gluten entailed and how it would impact my dietary choices for the foreseeable future.

Reflecting on my upbringing, my meals typically revolved around cereal or toast for breakfast, sandwiches for lunch, and home-cooked dinners. Health concerns only surfaced in my early 20s when I was diagnosed with anemia. The prescribed remedy, Ferro Grad +C, became a recurring supplement, yet discontinuing it caused my iron levels to plummet. Despite these challenges, I adhered to doctors' advice, attributing my experience to the perceived normalcy of being a female with such health issues…
To continue reading this blog click link in my bio.

Dinner in less than 30mins, yes please! It can be easier to order Uber eats and in all transparency I have done that myself. I honestly find though, that home cooked meals taste 100% better than takeout and you know exactly what ingredients you are eating.
This one pan meal is just some veggies tossed in oil and spices (pumpkin, broccoli and red onion) and baked in the oven for 25mins. While the veggies are in the oven I cook some nice organic sausages. Once everything is ready, place on plate with rocket or whatever greens you like. I’ve also added a bit of Parmesan and Manchego cheese.
Simple, tasty and healthy ✨❤️

Pssst… New website is live! 🙌🏻🌻 Go check it out, www.deebrits.com

Hey my wonderful followers 🌻

You may have noticed some recent changes…
Transitioning from Nutrition with Dee we’re evolving into Whole Life Nourish. This shift reflects a broader vision of embracing various aspects of life beyond just nutrition as health and wellness is about nurturing your whole self - mind body and soul.

Anticipate new, informative content that spans across different facets of health.

I’d love to know what you think of this change? 💗

Stay tuned as the official website launch is scheduled for Dec 14. 🥳

Coming soon….

How much protein do we need? Recommendations vary from 0.8g/kg body weight up to 2g/kg body weight.
The minimum amount you should start at is 0.8g/kg if you’re mostly sedentary.
If you’re exercising regularly such as strength training 3x week at the gym aim for 1.0 - 1.5g/kg body weight to help muscle repair and growth as well as performance appetite and strength.

If you are training more and at a higher frequency aim for 1.5- 2g/kg body weight.
Older people and anyone recovering from an illness should be aiming for at least 0.8g/kg body weight to avoid muscle wastage.

Aiming to have protein at each meal will help ensure you reach your desired amount. 2 eggs for breakfast only provides around 12-18g which is about half of what you want for breakfast.

There’s also nothing wrong with using a good quality Whey protein or plant based powder as a supplement once a day to help reach your target. Look for protein powder with minimal ingredients.

Aim for whole foods such as meat, chicken, fish, tofu, eggs and dairy.
Note that 100g meat doesn’t equal 100g protein.

Nutrition isn’t about perfection it’s about consistency.
Often we tend to over complicate things and then feel as though we are failing because we are not doing it right!
Being aware of what you are eating and the effects certain foods can have on you is a start.
Focus on changing habits one at a time rather than all at once will help with those feelings of overwhelm.

What’s one nutritional habit you can work on changing?💕

4000 weeks, that’s the average amount of time we have in our life according to Oliver Burkeman. It doesn’t seem like much time when it’s said like that, yet we spend a crazy amount of our lifetime rushing from one thing to the next, trying to complete everything we can or think we can. There will always be a never ending list of tasks to do, emails to read.

Learning to slow down, enjoy the little things/moments and focus on what’s important in our life is a great reminder. It doesn’t mean we are lazy, it’s accepting that there will be things we won’t get done.