The Empowered Coeliac

A little BIG update from me.. 🎤⭐️

Hello there!😀

As we head into Q2 of 2024 I’ve done some reflecting on how to bring more alignment to life & business… to show up In a way that feels light, breezy and energising…

So with a clear intention of being the most vibrant Mum, wife, and business leader I can be, I realised I needed to make some changes.

I originally created this page to help newly diagnosed coeliacs move from feeling confused- to -confident, on their health journey, sharing what I’d learned from my lived experience. ❤️

I’ve loved the new connections I’ve made and the clients I’ve been able to help here. I love seeing so many other pages like .gffamily, and do so much great work in advocating for coeliacs!

I still LOVE making a difference in this way and will continue doing so – but for ease and flow, I am consolidating my social media efforts and uniting my stories under one digital roof. Simplicity is where it’s at! Yeehhhaaa! 🥳🤩

If you share a passion for empowered living and wish to continue this journey with me, I’d love to invite you to head over to ✨💫

There, I share the full shebang of living an empowered life: family, entrepreneurship, health & wellness, and personal growth/mindset. 👌

And did someone say…. Adventure?! ⛰️Oh Yes! Follow along as I prepare for my trek to Everest Base Camp this September.

See you over there, where I will continue to cheer you on – living an Empowered Life. 💪⭐️❤️🙌

We cater for gluten free”! 🙌🙌🙌

These words give great comfort and relief when you’re at a function ! And I’m so grateful for those venues and people who do! 🙏🤩👏

If you’re coeliac or live a gluten-free lifestyle, consider this your permission slip: it’s okay to feel disappointed when the person next to you is enjoying a decadent, scrumptious dish, while you’re stuck with the ‘what can we give those pesky gluten-free folks?’ Plan B.

My sister snapped a photo of us at a function this past weekend, and my heart sank a bit when I saw the chocolate cake dessert come out- it looked beautiful!, followed by my cut-up fruit. 😂😳

Fair to say, I think my sister felt even more gutted and guilty eating her dessert! She was kind enough to ask for some fruit afterwards, claiming the cake was ‘too sweet’! Love you, sis!

I was happy to get extra fruit quota in for the day, it was just quite hilarious the contrast…

When have you felt your heart sink a little??

“We cater for gluten free”! 🙌🙌🙌

These words give great comfort and relief when you’re at a function ! And I’m so grateful for those venues and people who do! 🙏🤩👏

If you’re coeliac or live a gluten-free lifestyle, consider this your permission slip: it’s okay to feel disappointed when the person next to you is enjoying a decadent, scrumptious dish, while you’re stuck with the ‘what can we give those pesky gluten-free folks?’ Plan B.

My sister snapped a photo of us at a function this past weekend, and my heart sank a bit when I saw the chocolate cake dessert come out- it looked beautiful!, followed by my cut-up fruit. 😂😳

Fair to say, I think my sister felt even more gutted and guilty eating her dessert! She was kind enough to ask for some fruit afterwards, claiming the cake was ‘too sweet’! Love you, sis!

I was happy to get extra fruit quota in for the day, it was just quite hilarious the contrast…

When have you felt your heart sink a little??

One of my good friends asked me on as a guest for her podcast this week and we covered many topics- including coeliac disease.

I love the work Penny does in helping women in their midlife step into making it their best era

A little bit about this episode…

“When life gives you lemons, do you make lemonade?
Does life happen to you, or for you?

In this episode, my guest, Katrina Andrew and I explore the gifts and opportunities that appear when we consciously face challenges and make big life changes.”

https://podcasts.apple.com/au/podcast/turned-on-wild-free-sexy-in-your-midlife/id1500335240?i=1000643425608

I’ve been watching Transcendence on and LOVE the information in this series

features in episode 1 talking about the impact gluten was having on his tennis performance. Dr Igor Cvetkovic reached out to him after seeing his game struggle at the Australian Open in 2010. He knew nutrition was the missing link…

They did the tests to determine where Novak was at, and the report showed high sensitivity to gluten. That ended his relationship with gluten, and you’ve been witness to the transformation it made to his performance since then. 🏆

It reminded me to pull out his book “serve to win” - it’s a great simple read. I found it very inspiring and also fascinating learning about the positive mental and physical benefits of giving up gluten made for an elite level athlete.

Did you know this about Novak? ❤️

“YES, So what this means…. IS THAT YOU CAN’T EAT GLUTEN FOR THE REST OF YOUR LIFE”😩🧐😳

I know it can be totally confronting when you’re first diagnosed coeliac. Being told you can’t eat gluten ever again, having to become a label reading ninja, having to ask questions EVERY SINGLE time you eat out, feeling like a social outcast and feeling energetically depleted…..

BUT!!! There’s always a silver lining….Whether you’re coeliac or non-coeliac gluten sensitive, what has been the most dramatic positive impact since living gluten free?

A couple for me:
1. Label reading has made me much more conscious of how much CRAP is in a lot of packaged food I love avoiding all those chemicals.

2. My annual blood checks have helped me be more proactive about my health

3. I’m more aware of other’s dietary requirements-prior to diagnosis, I didn’t really give this much thought and I’m sad to say that… so a good dose of awareness of other’s needs

What has been a positive impact for you? ❤️❤️

Each year hubby and I have an annual yearly reflect and reset date! ❤️✨

We have been doing this since 2009!
A little journal holds our annual reflections of the year just gone. And our intentions for the year ahead.

This year, reflections were so much easier to do because I’ve been recording 10 things I’m proud of at the end of each month..

A snapshot of a few reflections:

1. Organisation up-levelled (diary management, household and business organisation ) generally feeling on top of things. Huge thanks to .co for her Membership “An organised life”. Literally life-changing. My email inbox is no longer 13,000! Lol!

2. Adding value to anyone who has been keen to uplevel their health & life through my teachings and collaborations via The Empowered Coeliac. Very proud of the experts I partnered with to create the 90 Day Transformation Program “Rise Above Gluten”

3. My mental health and calm thanks to regular gym sessions, outdoor walks, meditations, and being alcohol-free for almost 18 months. This has been a real foundation year for my health. I’m excited to take it up a notch next year.

2024 is going to be a RIPPER.

Tonight, I’m running an interactive health & self-image goal setting session within my Empowered Coeliac Facebook Community group.
I am so excited to share this experience with our community and look forward to hearing what everyone is working towards for 2024. Love helping people get clarity and focus- and put a plan in place 🙌

Do you have a key health goal for 2014?

2024 is going to be an absolute RIPPER ❤️🌟✨❤️🙌

Sending you GF love this Christmas.

May you have a beautiful day with your loved ones and a day of yummy eating!

Merry Christmas and thank@you for being here ❤️🎄

Whether you’re new to the coeliac world or a seasoned gluten avoider, Christmas can be tricky.

But what if this year could be different?

What if you could:
-Decode food labels with ease
-Express your dietary needs without awkwardness
-Spot the sneaky gluten at Christmas events
-Manage accidental exposure to gluten
-Whip up delicious gluten-free Christmas delights
-Embrace self-care to keep holiday stress at bay

If you’ve got this down, hats off to you! Otherwise, welcome to your game-changing moment.

This is a fantastic opportunity to invite friends & family who are confused by what being coeliac means too.

I’m so excited to help YOU and your loved ones make this season an easeful one!

This is not just about surviving… it’s about thriving this Christmas & beyond…

Link to register for Free in bio 🎁🎅🎄

CHRISTMAS CHEERS MINUS THE BEERS! 🎄😜🍻

While being coeliac means no gluten for us, choosing to say “no” to alcohol is totally optional. But, guess what? It's just like ditching gluten - once you do, you realize how much better you feel! 🌈

This is my first full year alcohol-free (since July 17, 2022 🗓️), and I don't miss it one bit. Alcohol, while often a staple in social settings, is inflammatory and, frankly, doesn't add value to our health. For me, it was causing blackouts, I felt stuck in second gear and quite frankly, just felt crap. So, I decided it was time to bid it farewell.👋

After a lot of experimenting, I've found some non-alcoholic drinks that I absolutely love, and I'm excited to share these with you. Whether it's personal taste or health reasons, there's something here for everyone. 🍹

My Top 4 Non-Alcoholic Drink Picks for a Festive Christmas! Swipe through this carousel to discover them.

1️⃣ Wine: Non Cinnamon & Yuzu
2️⃣ Sparkling : Grant Burge Prosecco
3️⃣ Mixed Can : Naked Life Passion Martini
4️⃣ Mocktail Pick-me-up : Arbonne Pomegranate Energy Fizz with watermelon and mint and sparkling water

💬 I'd love to hear from you too! Do you have any non-alcoholic favorites?

Cheers to our healthiest, happiest festive season.

🥂🎅

GURU SPOTLIGHT ! 🌟

Have you listened to any of Bob Proctor’s work?

He was of the world’s greatest leaders in human potential, the GURU to the GURUS!

I love his quote “don’t expect a great day, create one”!

I’m so excited for our RISE ABOVE GLUTEN PROGRAM members this week. They get to learn from one of Bob’s best Consultants .

Suzana is one of the very few Proctor Gallagher Institute Consultants that worked closely with Bob Proctor himself.

In fact, Bob actually shared:

“Suzana is one of my top people in the world.”

She is an elite level performance and success coach and will be guiding our Rise Members through the creation of their own winning self-image.

She has been referred to as the “missing link between success and failure”.

I’m super excited and grateful I get to share her wisdom (and Bob’s!) through this Program.

What a treat!

Have you got any favourite Bob Proctor teachings??

Is your job/career/ work environment making you sick?? 🤮🤢

If you are in the wrong role or wrong work environment it can play havoc with your emotions. And yep…. Emotional stress can have a significant impact on gut health due to the connection between the brain and the gut.

Stress can totally muck up your health in some of the following ways:

Digestive Issues: symptoms such as cramping, bloating, and either diarrhea or constipation.🤢

Gut Sensitivity: It can increase the gut's reactivity to acid or gas 🤢

Microbiome Balance: Chronic stress can disrupt the balance of the gut microbiome, the key to overall gut health.🤢

Gastrointestinal Disorders: Long-term stress can contribute to the development of gastrointestinal disorders🤢

Immune System Response: it can jeopardise your body’s ability to repair and recover and lead to increased inflammation 🤢 we don’t need more of that!!

Gut Permeability: It might increase likelihood of leaky gut- allowing bacteria and toxins to pass into the bloodstream 🤢 no thanks!

Eating Behaviors: might provoke poor choices around emotional
Eating or drinking 🤢

Not ideal!!

Given we spend so much of our day at work- I thought it wise to include Psychologist and Career Coach Nikki smith as part of our Rise Above Gluten Program.

Nikki helped me discover my strengths and how to play to them. No emotional stress over here!
I can’t wait to share her with our Rise crew today!

"Personal development has no finish line." - Bob Proctor

I’m so grateful to be a sponsor of this Workshop. ❤️

Bob Proctor was one of the world's greatest masters in human potential.

Today his son, Brian, together with one of Bob’s highest performing students, Suzana Mihajlovik, are leading “Principles of Success Workshop”

If you want more in any area of your life, this workshop is for YOU.

This is an incredible opportunity to hear from 2 gurus who have learned from one of the greatest.

https://your-2-minds.mykajabi.com/the-principles-of-success

CHEERS TO THAT! 🙌

This week in our Program, we get to hear from Kathryn Elliott, .

Why have an alcohol mindset coach deliver a module in Rise Above Gluten? Because at The Empowered Coeliac, we believe in a holistic approach to healthy and happy gluten free living.

Alcohol is detrimental to our health and is inflammatory… as coeliacs, we want to avoid as many inflammatory things as possible.

Last year I realised the multiple negative impacts alcohol was having on my health and my life.

I went cold Turkey…that approach is not for everyone, which is why I am so excited our participants get to hear from Kath.

She will share her personal journey with breast cancer and the links to alcohol… together with some strategies to reduce or eliminate alcohol.

How does alcohol fit in your life?
Have you ever tried giving it up? Or reducing your intake?

I’d love to know ❤️

☀️🕶 Here comes the sun... well, not really in Melbourne today..😂😂

In our Rise Above Gluten Program call yesterday we covered foods and lifestyle factors that reduce stress and anxiety and ways to boost our mood. 😃

Amazing timing off the back of the study done in Melbourne around light exposure. (You can refer to previous post that covers this in more detail)

Did you know there are actual health benefits to letting a little sunshine into your eyes (in moderation, of course)? When sunlight hits our eyes, it helps regulate our internal clock and can even boost mood-enhancing serotonin levels. While sunglasses are essential for protecting our eyes from UV damage, occasionally ditching them for short periods can give us a dose of these sun-kissed benefits. Just remember - everything in balance! So next time you’re out, maybe lift those sunnies for a moment, soak in the sun, and let your body clock sync naturally.

Just a little sunshine can brighten your whole day - literally and figuratively! ☀️❤️😘

FOODS 🍓🎂& MOODS!! 🤩😳

So excited for this week’s topic in Rise Above Gluten: 90 Day Transformation Program!

Nutritionist Tara Kennedy is not only dishing out secrets on foods to boost moods but taking us through simple, yet powerful breathe work tools to ease anxiety.

This call marks the 1/2 way mark of our Program and I’m loving the feedback coming in from our Rise Participants.

I have had a few people ask if they can join - the answer is Yes. All calls have been recorded and you can catch the replays and join us live for the remaining calls, which include so many interesting topics like :

✨The importance of rest- how to make it quality
✨healthy kitchenware- are you cooking with tools that are unhealthy??
✨water quality- why it matters ✨movement for longevity,
✨impact of alcohol and how to reduce consumption
✨work burnout and stress - how to indenture work fits that align to you
✨ mindset coaching to help@you create your most powerful@self image

Soooo much !! You can explore more ❤️❤️❤️
Www.theempoweredcoeliac.org/90daytransformation

🌞🌚 Free and natural ways to boost our mental health? Count me in!

A pivotal study led by Associate Professor Sean Cain, from the Monash School of Psychological Sciences and the Turner Institute for Brain & Mental Health in Melbourne published their findings yesterday, in the journal, Nature Mental Health.

It unveiled the incredible impact of simply realigning with nature's light / dark rhythms. With insights from 87,000 participants (A LOT!!) it's clear that working with nature’s natural rhythms is best for our well-being.

Even actions like removing makeup under gentler lights at night can contribute to our happiness. Who knew???

Swipe for the sunshine-filled details! ➡️

TRUTH 🔥

John Maxwell once said, “You’ll never change your life until you change something you do daily. The secret of your success is found in your daily routine.“

Every meal, every choice, and every daily routine matter. By embracing consistent healthy habits and being mindful of our daily wellness routines, we make empowered choices and live an empowered life. You are in charge 🔥❤️
What's one daily change you're making for a healthier and happier you? 🌱✨

“I CAN DO IT!!!” 👍🙌🤩

Did you know that eating fruits and veg is linked to a higher likelihood of believing in your own strengths and abilities?? How awesome is that?

Our gut is often called the 'second brain' and for a good reason!

During today’s session in our Rise Above Gluten program, Tara from .vitality covered all things INFLAMMATION..

Reducing gut inflammation is key to a happy gut. A happy gut= a happy you!

We spoke about reducing inflammatory things like refined sugar, alcohol, processed food, emfs, stress and more.

Healthy switches are simple. It’s creating simple systems, like having a well stocked fridge and fruit bowl, so you go for the apple, rather than the biscuits 😜

Remember, a happy gut means a happier you!

What’s your GO-TO healthy snack??

😊🌿 "

GF BURGER WINS ✨❤️🍔

We have been down at Ocean Grove these school holidays. ☀️⛱️

It can be a bit daunting when you don’t know the local coeliac-safe places, but luckily there are a number of pages to help make it easier.

I checked the local page: coeliacs- Melbourne. It helps keep things simple. I just searched “ocean grove” and saw the recommendations people had made. Who doesn’t love a recommendation? Especially if it helps you avoid bad mistakes. 👏

Super impressed both times we ate out. Kids were pretty keen on burgers! Lol! Loved and .

These places know what they are doing around Coeliac requirements.

Loved the separate gf menu at and care with dietary requirements the moment you walk in the door.

Loved the friendliness and “normalising” coeliac at .

A separate fryer for chips and care with the meal gives us coeliacs such peace of mind- without feeling like a high maintenance fuss pot!
Thank you 🙏👏❤️

Excited for today!!⭐️🤩⚡️

We get to hear from master guru Tara Kennedy of .vitality around the basics of GUT LOVE.
Including:
✨What does it mean to heal the gut?
✨What’s the ideal plate look like for a meal?
✨What food combos work best for maximum nutrient absorption?

Looking forward to week 4 and love helping people make better choices to LOVE THEIR GUTS ❤️❤️

The power of collective energy. ✨

created Walk for the World – his first live international walking meditation.

A Meditation happening all over the world this weekend.

Once registered you could locate fellow walkers and meet at a spot and take part in it as a collective.

This was our local cohort. A group of strangers coming together, walking and meditating together.

Dr Joe’s mission..
“Imagine a global community, walking into a new future, together. With a collective attention, focused on change, and clear intention.

When we walk as one mind and one heart, a higher consciousness emerges. We walk as it with hearts and eyes wide open, releasing the old stories to become an evolved version of ourselves.
What’s possible if a collective community from around the world comes together for a walking meditation? One walk … one step … could change everything.”

So we did… it was beautiful. The breeze on our skin, sun on our back and walking as one.

Imagining a world full of joy, light, love, peace & hope ❤️✨🥰🌟

The perfect way to start the weekend.

It’s not too late to register and access the meditation if this interests you.
Www.Walkforthe.world

Have you done any of Dr Joe’s meditations?

🌾 Week 3 of Rise Above Gluten - The 90 Day Transformation is HERE!

🎉 Transition from kitchen chaos to kitchen CALM with guidance from An Organised Life founder, Danielle Stephens. 🍽️

👀 Sneak Peek of What's Cooking This Week:

📋 Assessment & Planning
🚮 Declutter & Purge
📜 Stocktake & Inventory
🔄 Functional Layouts & Organization
🏷️ Containerize & Label
🍲 Meal Planning & Prep
✨ Maintaining Your Tidy Kitchen
🎊 Celebrate Your Success
🔗 Plus, Additional Resources!

👩‍🍳 Question of the day: How organized is YOUR kitchen?

It's NEVER too late to hop in and refine your GF lifestyle! And guess what? We've got a flexible 2-part payment option. 🤩

Dive in and discover the incredible value delivered by top-notch gurus over 90 transformative days.

🔗 Link in bio to elevate your gluten-free journey! 🌾

⭐️🙌🤩 YES IS THE ANSWER!

A few people have asked if they can join Rise Above Gluten: A 90 Day Transformation Program!

Yes! Yes! Yes! Swipe across to see what we have covered so far and some feedback from participants. ❤️✨

Follow the link above for the course details and note, we have included a payment plan option as well. 🙌🤩

Love hearing the difference this is making and loving the high vibe of the group!

What an awesome way to close out 2023!
❤️🌟🌟

This is further to what I was mentioning today.
The link for more info:

Earlier today, our Health Advocacy & Research officer Penny Dellsperger, together with Associate Professor Jason Tye-Din of WEHI, Dr Kim Faulkner-Hogg and Associate Professor Sara Grafenauer from UNSW presented at a Dietitians Australia webinar to discuss the latest research around the suitability of oats in people with coeliac disease.

To read our position statement on the topic, please visit: https://www.coeliac.org.au/s/article/Oats-and-coeliac-disease

And keep an eye out for a feature on oats in the next edition of our Gluten-Free Living magazine.

Earlier today, our Health Advocacy & Research officer Penny Dellsperger, together with Associate Professor Jason Tye-Din of WEHI, Dr Kim Faulkner-Hogg and Associate Professor Sara Grafenauer from UNSW presented at a Dietitians Australia webinar to discuss the latest research around the suitability of oats in people with coeliac disease.

To read our position statement on the topic, please visit: https://coeliac.org.au/article/oats-and-the-gluten-free-diet/

And keep an eye out for a feature on oats in the next edition of our Gluten-Free Living magazine.

One of our kiddos is already on school holidays and we spent time on a beautiful walk in the sun today. ☀️

As we walked, I was listening to a Ted Talk on grounding and the health benefits. 🌳☀️🏝️

Given I left my earphones at home, I had my phone on speaker, so Miss C could hear too.
Then she said “you are always listening to empowering things Mum”. ❤️
I loved this little acknowledgment and it was a good reminder our little ones are watching/ listening..

Here’s to choosing to fill our mind with positive healthy content. ❤️

Happy Wednesday! ❤️

Today’s Rise Above Gluten Program call we have the Health Coach of The Year, Bee Pennington. She’ll be talking about the various emotions we feel on our health journey as coeliac or non-coeliac gluten sensitive, and will provide some feel-good simple strategies around managing those emotions.

It’s very natural to feel like we want to belong and when we feel “on the outer” it can hurt. 😢

What is your biggest emotional challenge around being gluten free?

🔥Inflammation Alert!🔥
On our first Rise Above Gluten call with Functional Medicine Practitioner, Jabe Brown, we covered the basics.. what is Coeliac Disease and how does it differ to Non-coeliac Gluten Sensitivity?
One thing was clear…
INFLAMMATION is a culprit…
Navigating Coeliac Disease & Gluten Sensitivity can feel like a maze, but we are here to help break it down, in bite size form… Swipe to see the GF scoop! 👉

How true is this quote? 💖✨

So excited to kick things off with our Rise Above Gluten action-takers with our first call tomorrow!

Functional Medicine Practitioner Jabe Brown, Founder of will be covering the key differences of coeliac disease and gluten intolerance, on top of answering questions from our Program members.

Taking that first step towards knowledge is empowering. A much better option than putting your head in the sand and suffering the consequences of poor choices and withdrawing from your “health savings account”.

Here’s to making lasting changes and embracing health and happiness as a lifestyle choice ❤️✨💪