The Lessons I Learnt during 2017

As I start to wind down from what has been a challenging yet rewarding 2017, I wanted to reflect on the year that saw so much personal growth for me and the lessons I learnt along the way and how I want to enter 2018.

I've had my own coaches and mentors this year and they have been priceless as they've guided me through not only my professional journey, but that of self too.

Here are some the lessons that stood out for me and in no particular order:

1. Find the gold in EVERY challenging situation

Always find the rainbow...

Always find the rainbow...

I've come to know and understand that in EVERY challenging situation, there is a golden lesson and a rainbow. We just need to be present enough to see it. We need to keep the faith and belief that we are protected and everything will work out the way it should. This lesson was by no means easy, but this mindset is what kept me going plenty of times in the face of wanting to give up or succumb to a victim mentality.

2. Great health is soooo much more than just the food we eat

I've said this numerous times that nutrition is pivitol and synergistic for good health, but this is only one piece of the puzzle. You are truly misguided if you think that there is NO impact for choosing to eat good food 80-90% of the time. There will be consequences, if not now, down the track, especially for our kids who are already in a health epidemic according to the World Health Organisation. Yours like mine, are already part of the statistic, however it CAN be turned around, IF you choose to. So there really is no argument whether we need to eat wholefood to experience good physical health. As Nike says - JUST DO IT! However, optimum health is truly a wholistic approach of mind & body and true health cannot be experienced without the balance of these 2. Our mental and emotional state matters just as much to our health as does our physical state. This has become abundantly clear to me this year and probably would not have believed it until I experienced it myself. I am grateful, that I am open and teachable

3. Be who you are unapologetically

I'm not going to lie to you, being in this space is incredibly difficult for me and not to mention so far out of my comfort zone, I cannot even begin to tell you. It has taken a while and much soul searching to understand who am I in this space. If I'm honest I was trying to be someone I'm not because I wanted to be liked, after all who doesn't want to be liked? But this has felt very much out of alignment and I've come to realise that it is OK to be me and that some people may not like that, and I'm OK with that too. I am pretty much a no nonsense, no BS, straight to the point type of person (with love and compassion) who is immensely passionate about empowering and supporting one family at a time to eat one HEALING wholefood at a time to break this vicious health epidemic we are in.

Be who you are and don't apologise for it. You are perfect just the way you are and rock it - there is no one like you and you are by no means flawed.

4. We are so much more in control of our destiny than we think we are

There is not much in this human experience that we can control, but what we can control is what matters the most and can determine our outcome:

  • The food we choose to eat - ALL in our control
  • The thoughts to we CHOOSE to think - ALL in our control
  • The actions CHOOSE to do or not do - ALL in our control

Focus on what you CAN control and let the rest go. There is actually so much choice that we do have

5. The art of letting go and surrendering

less is more.jpg

This ties in with the above and lesson and was not an easy lesson for me to learn this year. As a recovering control freak, I was very much attached to an outcome and devastated when it was not achieved. This caused so much unnecessary angst. My own mentors kept telling me, to let it go, but I refused until I got smacked so many times, I finally decided to listen....what a concept! It has actually been so freeing to practise this mindset the second part of the year. I am now a firm believer of "What will be, will be"

6. The work is in the rest

My mentors told me. Yep, sure I know what you mean. Upon further thinking, I was like, no actually I don't know what you mean. Eventually I came to understand that we need to STOP from time to time and just be and become present, ideally daily and multiple times during the day. It is during these REST breaks that our best work is done, i.e. answers to life's questions (your subconscious is talking to you ALL of the time, but you need to be in state to hear it), your creativity flows and solutions to problems show up. Neuroscience tells us that the brain needs to reset often during the day, it likes specific tasks. This is how I decided take this information on board and rest everyday:

  • I have a golden hour (ideal) or golden what ever time I get before the family wakes for the day. This has truly become non negotiable for me and has made a massive difference to my mindset for the rest of the day, not to mention the flow on effect for the rest of the family. I use this time to exercise, meditate, reflect, read etc. If for whatever reason I cannot get my full hour, I use the time I do have and do what I feel will best serve me that day. This is not easy or convenient, but then again, nothing worthwhile is. I am prepared to sacrifice some sleep for inner peace. It is so worth it!
  • I have a timer set on my phone that rings every hour. I use this 30 seconds to one minute to regroup, refocus and make sure I'm on track to get done what needs to get done in a peaceful and calming manner for the rest of the day.

These small consistent tweaks have made a massive difference to my mindset, productivity and energy during the day, which has resulted in a much calmer household....most of the time! It has also meant that when I do slump, I bounce back that much quicker because of the new level of awareness of self.

Reflecting on all of the above lessons, I have so much gratitude for what I've learnt as I know I'm not the same person I was at the start of 2017. The words I choose for 2018 are flow and ease taking the above lessons into account and how I even further connect to self and do what makes my heart sing.

What lessons have showed up for you in 2017 and how have you decided to enter 2018? I'd love to know....

On that note, I will be taking a much needed rest break myself and spent quality present time with my family.

Lots of love Chantal XO

Sleep - Who doesn't want more? Interview with Naturopath Norelle Hentschel

Who doesn't love a good night sleep? I most certainly do. Since recovering from Adrenal Fatigue it's something I've really learned to prioritise.

I've had the pleasure of chatting to Naturopath Norelle Hentchel from Your Remedy to discuss all things sleep. Norelle's clinic is based in Crows Nest, North Sydney and has a special interest in helping women sleep better and manage stress and anxiety so they can reclaim their energy and health.

It was her personal struggles with sleep that really sparked her passion for a good night sleep.

Watch the interview here:

Here is audio only:


Below I've summarised a few key take away points from our chat together.

The definition of a good night sleep.

  • The indication of a good night sleep has more to do with how you feeling during the day. After a good night sleep, you should feel energised, no mood swings, ability to focus really well and have a good appetite.
  • Research show that the sweet spot for a good number of hours sleep a night is between 7-9 hours.

Factors that affect having a good night sleep:


  • For women sleep is usually affected by their hormone levels. Typically they experience better sleep during the 2nd phase of the menstruation cycle due to the increased levels of progesterone.
  • Progesterone also has a calming effect on the brain and contains plenty of anti-anxiety properties too.
  • Lack of iron is also known to interfere with sleep, especially mothers of newborns. So a good idea to get this checked


Factors than can affect sleep for children include the following:

  • Illness can provide a short term interruption to good a night
  • Food intolerances & sensitivities
  • Night time asthma
  • Anxiety
  • Parasites & threadworm - a typical symptom of this would be itchy burning feet

How to improve sleep.

  • Prioritise it
  • Develop a wind down routine - think about activities such as writing out a to-do list before going to bed, journalling, having a cup of sleepy tea and get off technology at least 1hr before going to bed.

Foods to avoid & why.

  • Caffeine - This has a half life of 8hrs which means it takes 8hrs for your body to break this. Your cuppa is best had during the first part of the day and also be aware of caffeine content in your chocolate fix before bed.
  • Alcohol - Although this aids going to sleep, it affects the quality of your sleep and is best had 3 hours before going to bed

Norelle's message.

"Make sleep the super powers to have lots of energy & vitality to be the best version of one's self"

Norelle can be found online:

Instagram: YourSleepRemedy

Facebook: Your Remedy Naturopathy

Website: Your Remedy

Email:  info@yourremedy.com.au

Phone : 0439 660 064

If you need help with you or your child’s gut healing journey, book in for a free 15 minute call, email me or check out my work with me page to see if one of my programs are a suitable fit for you.

Chantal is a Certified Nutrition & Wellness Coach who specialises in working with stressed and overwhelmed mothers of immune & digestive challenged children to heal their child’ gut by implementing a wholistic personalised step by step plan.



Interview with Sally Gray for all things gut health

I recently had the pleasure of interviewing Sally Gray from Real Healthy kids, to talk all things gut health and why it’s such a critical factor to our health & well being.

Sally Gray is the founder of Real Healthy Kids, a business dedicated to empowering mums with the cutting edge mind body practices to step into their power and live with extraordinary health and daily calm, peace and joy and to become the role models our children need in this day and age. Sally has over 20 years experience as a Naturopath, Nutritionist, Transpersonal Counselor, Certified Life and Self-esteem coach, NLP and  EFT practitioner and she delivers a range of proven programs to create the foundation for exceptional health and healing for her clients.

Below I’ve summarised a few take away points from the interview.

Question 1 – In your expert opinion, what is the fuss about gut health?

  • The gut is now considered an organ and is central to our physical & emotional well being
  • We are outnumbered 10:1 in terms of bacteria to human cells
  • The gut is where nutrients are synthesised, food is digested & absorbed.
  • There is more serotonin in the gut, the feel good neurotransmitter than anywhere else in the body
  • There are more nervous system receptors in the gut than anywhere else in the body and this affects our energetic experience

Question 2 – What are the signs & symptoms of someone needing gut healing?

  • Human health = vibrant health BOTH physically & emotionally, therefore anything less requires gut healing
  • Symptoms such as pms, tummy aches, digestive troubles, allergies, eczema, fatigue, pains & niggles plus so much ALL indicate the gut will require some looking after
  • By the time a physical symptom presents itself, there has been a lot going on in the background, more than likely lots of inflammation
  • Great health is a choice and is available to everyone if we choose to do the work required for a predictable outcome

Question 3 – Is GAPS the only way to heal the gut?

  • Firstly we need to realise that making significant changes to our health involves getting uncomfortable
  • GAPS is not the only way to the heal the gut and there is no one way to heal
  • Healing needs to take into account all of the pillars of health and it’s not just about embracing a nutritional protocol
  • Stress is the underpinning factor to our health
  • GAPS does not address the pillars of health such as emotional well being, genetic predispositions & toxicity
  • Dealing with stress & emotional well being is pivitol to healing

Question 4 – What is the top 1 or 3 things to start the healing process?

  • Start with a commitment to a long term process of healing - get clear on what you want to create in terms of health for you & your family
  • Be prepared to make mistakes and be flexible
  • Find someone to go on the journey with
  • Bring the family along on the journey for increased compliance

Sally’s key message

We can create exceptional inner wellness which will transfer to outer physical health. It starts with the inside first.

Sally can be found online at the following locations:

Website: Real Healthy Kids

Facebook: Real Healthy kids home

Email: info@realhealthykids.com

I highly recommend Sally’s IGNITE program if you truly want to create the life you want by design and start healing the inner self. The next round of enrollments commence 27th April 2017.

If you need help with you or your child’s gut healing journey, book in for a free 15 minute call, email me or check out my work with me page to see if one of my programs are a suitable fit for you.

Chantal is a Certified Nutrition & Wellness Coach who specialises in working with stressed and overwhelmed mothers of immune & digestive challenged children to heal their child’ gut by implementing a wholistic personalised step by step plan.

My Top 10 Gut Healing Pantry Essentials

Your gut healing journey does NOT have to be an ALL or NOTHING approach, but instead can be a journey of small progressive measured steps to an ultimate destination. That destination will be different for everyone, but do know that at some point in that journey, for a period of time, ALL known inflammatory/trigger foods will need to be removed simultaneously in order to achieve an environment that allows the body to heal the gut. This is not meant to be long term, but enough to achieve healing.

So with this in mind, is it really beneficial to have a few pantry staples on hand so that you are always including a gut healing food in some way in your diet on a daily basis or even multiple times a day without out even thinking or making it a big deal.

There are a stack of others that can be included, but these are my top 10 to have on hand.

 My top 10 pantry staples, in no particular order:

1.  Good Quality Oils such as Olive oil & Coconut Oil – these are a great source of fat that can be added to make salad dressings, marinades, add to tips and included to bliss balls and smoothies (maybe not the olive to a bliss ball and smoothie, I’m not game, but feel free to try:-)).

2.  Gelatin (Collagen & Hydrolsed). This is an absolute MUST to any gut healing protocol and is so easy to add to the diet on a daily basis. Ensure you are sourcing an organic pasture fed brand.

a.       Collagen Gelatin – this is great to make gummies, marshmallows, puddings, jelly, panacotta etc

b.      Hydrolysed Form– this is fabulous to add to just about everything. As it is un-flavoured and dissolves in both hot and cold liquids, it's so versatile. I add it to my tea, smoothies, blissballs, dips etc

3.  Powered broth – great for when you don’t have of your own on hand and a little goes a long way. Add it to scrambled eggs, stews, casseroles, or a crumbing mixture for chicken strips/nuggets

4.  Tamari – a fabulous alternative to soya sauce which is also wheat free and gluten free with a much more subtle flavour the kids like.

5. Vinegar – Apple cider & Balsamic – Used for salad dressings and added to cooking for a great depth of flavour. Ensure the Apple Cider is organic, unfiltered with the mother. Also great to use as a digestive aid before meals.

6. Nuts & Seeds –Any fresh variety that tickles your fancy, great for snacking, making nut milks and flours for baking. For optimal nutrition & digestion ensure they are properly prepared by soaking and dehyrdrating.

7. Desiccated or shredded coconut – Must be organic with no preservatives added. Can also be used to make coconut milk, the left over pulp can then used to make coconut flour and coconut butter if you have a high speed blender. Good source of protein & fibre.

8. Cocoa or Cacao – Get the best quality possible, great for making bliss balls, slices and homemade chocolate milk.

9. Nutritional yeast flakes – This little number is packed full of nutrition, especially B Vitamins, which are essential for energy production and the nervous system, and has a nice savoury flavour. Some even used it as cheese substitiute. I like adding it to savoury muffins, stews, casseroles or crackers. Easily obtained from a good health food shop.

10. Seaweed – Dulse flakes or nori seasweed sheets- Another great addition that is jam packed full of vitamins and minerals. I often add these to stews and seeded crackers. The seaweed sheets are great for making sushi rolls at home.

So get shopping and stocking that pantry with the essentials to start you on your journey.

If you need help with you or your child’s gut healing journey, book in for a free 15 minute call, email me or check out my work with me page to see if one of my programs are a suitable fit for you.

Chantal is a Certified Nutrition & Wellness Coach who specialises in working with stressed and overwhelmed mothers of immune & digestive challenged children to heal their child’ gut by implementing a wholistic personalised step by step plan.