Having a baby and the anticipation of the unknown can be both an exhilarating and rocky road.

Unfortunately there is nothing about pregnancy that’s particularly uniform, and for some conception comes easier to others. Infertility is a painful subject for many couples, especially when the reasons behind it have not been fully explored nor understood.

Conception and a healthy pregnancy relies heavily on both parents having a balanced body, as well as a healthy mindset. It’s important we get to know and really understand our bodies, and our fertile time, but not so much that it becomes an obsession, which may knock our bodies out of kilter and affect our fertility. Infertility is defined by the failure to achieve a clinical pregnancy after 12 months or more of unprotected regular intercourse. our concern for growing a baby often starts either as soon as we start trying for a baby or once we fall pregnant, but given the toxic load most of us carry around (mentally and physically), both parents should be thinking about a complete detox pre-conception.

For some, allowing 6-12 months for conception seems all to far away, but when we start to consider an intentional detox to prepare the body, this ideally shouldn’t be done within 2-3 months of getting pregnant. The reason being, is if you do release toxins whilst you fall pregnant, the baby may potentially be absorbing those into his or her developing body. Preparing yourselves mentally is equally as important preconception, as stress, past anxieties, or current worries could impact on your ability to conceive if not dealt with. Just as detoxing the body takes time, so too, does the mind.

My preconception treatment plans are designed to lessen the toxic load (mentally & physically), whilst optimising health and nutrition in both mum and dad to improve fertility parameters.

My continuation of care can include: support for a healthy pregnancy, support for pregnancy loss, safe exercise through pregnancy, meditative/ relaxation exercises to help prepare for labour, breastfeeding, post-birth hormone recovery and getting your body back after.

So whether you are thinking about having a baby, trying to conceive, or would just like some additional support – check out my online store, send me a message, or book an appointment with me today!

This morning I shared an amusing video, that sadly depicts an ever growing population of people swearing off certain foods; in particular gluten, without having any knowledge on what gluten actually is. So what is Gluten? Gluten is a composite of storage proteins termed prolamins and glutelins and stored together with starch in the endosperm of various grass-related grains. It is found in grains such as wheat, barley, rye, spelt, and other related species and hybrids and products of these. The two main proteins in gluten are glutenin and gliadin. Gliadin is responsible for most of the negative health effects experienced from consumption.

I discussed the reasons behind why this is of concern; Firstly without knowing what gluten is, let alone the foods contain this protein we may be

a) Avoiding foods that are are otherwise fit for consumption and healthful, be missing out on vital nutrients that we would usually consume regularly.

b) Consuming foods that are labelled “Gluten Free”, yet are highly processed, high in refined carbohydrates, devoid of any nutrients and lacking in fibre.

and most importantly

c) Missing out on vital nutrients that we would usually consume from these foods regularly.

It’s so important, when removing foods from the diet that it’s done so in a way way that optimises your health, rather than compromising it later down the track, and so as promised I’ve created a FREE 13 Page Guide for you to Download, Print, Study and or Share with others.

You can download the HHNT Foods Naturally Free From Gluten Guide here—> HHNT Gluten Free Food Guide

Salam Pembuka from Nusa Lembongan!

I hope you have all been able to maintain a small home practice in my absence, and as promised I will be uploading a couple of online classes for you to enjoy at home in the next few weeks.

Now the reason I haven’t had much of an online presence for the last 10 days is due to the fact that I really needed some time to retreat in my own personal practice, and allow myself to return back to being a student. When we dedicate most of our time to facilitating the practice of yoga, it becomes easy to forget how it feels to be entering a class for the first time.

As you read this, you may find comfort in knowing that even as teacher I experience negative feelings or even, dare I say it- hate certain asana. However, the poses we have aversions to are also often the most valuable ones for us to practice. I don’t get amongst inversions or arm balances all that often, and so, practicing these has felt somewhat relatively foreign to me. Bringing up all the feels; challenging, uncomfortable, a few tears here, and a few doubts there, and yet so incredibly satisfying once I’d pushed through all the icky stuff.  If you’ve continued to read up until this point, relax, I’m not going to be basing classes around this anytime soon, but what I will be touching on is a very important tool that can make any bothersome poses easier to practice, creating a less daunting experience for you when you approach your mat and enhancing your practice for many years to come.

Pranayama is the formal practice of controlling the breath. It is one of the most important aspects of yoga, which can often be overlooked, especially as a beginner. You’ve no doubt seen many a yoga meme “just breathe”, or  at least been guided to inhale and exhale during a class, but how much attention are you paying to these important queues? There are many different types of pranayam, just as there are asana, however I believe that Ujjayi pranayama (u-jjA-yi) or whispering breath should be the first breath to begin your practice. You can use this technique to focus your mind, regulate the flow of prana, in and out of the body, invigorate or calm you during practice, and most importantly it will assist you in extending, lengthening and deepening your breathing during the practice of asana. A little tip: The slower and softer you do it, the more cooling effect it will have on your body, and the more strong and louder you do it, the more heating effect it has.

In english this technique is often translated as whispering or oceanic breath, and this is due to the sound you produce when practicing it. I have attached an audio at the end of this post for all you auditory learners, but for those who do fine by reading the instructions follow below. A little side note: Some of you who are new to the practice of yoga may feel embarrassed or silly to begin with as you are making subtle noise, but I ask you to approach this with an open mind, and at least practice 1 entire class using this technique throughout, I assure you, your practice will be better for it.

1. Before you start applying ujjayi to your active practice, come into a comfortable seated posture, with your chin parallel to the floor. Begin breathing with a soft airy sound.

2. With each inhalation focus on lifting the upper body through expansion of the lungs, and as you exhale, try not to collapse in the spine, just simply release the exhalation slowly, smoothly, and effortlessly, along with any tension in the body

3. Now as you exhale, whisper and lengthen the sound ha (haaaaaaaaaaaaa) and bring awareness into the area in your throat that this sound/breath originates. You want to create or mimic this same sound however with the mouth closed but without vocalising. It should sound smooth and soft, like the sound of the ocean or perhaps a sigh.

4. Continue to play with this breath, seeing if you can make it louder and softer; remembering louder and stronger in increase heat in the body, softer  and slower to produce a cooling effect.

5. Not sure when to inhale or exhale? As a general rule we want to inhale when we lengthen and extend, as the diaphragm contracts downward, allowing air to be drawn to the lungs, where as exhaling should be done as we round the lower back or contract the abdominal muscles to stabilise the connection between our pelvis and lower back, we would also  exhale when we want to soften or release in a posture.

Click here to listen to Ujjayi Audio

Wednesday the 21st June marks the day that adiyogi first set his eyes on his seventh sages; who were the first disciples to carry the science of yoga to the various parts of the world, spreading harmony and peace for humanity, which is the very essence of yoga.

I express gratitude for the practice of yoga, it’s ability to heal the heart, transform the body and mind, and for the people I’ve met with it along the way.

Without Dhyana (meditation) the 7th Limb of Yoga, I don’t think I would be where I am now, and so to celebrate International Yoga Day I offer you this small gift; A guided Meditation that may begin or continue your own personal yoga journey.

On Wednesday 21st June, find yourself a quiet space, place your phone on do not disturb (if not using a laptop), make yourself comfortable, click the link, choose direct download, hit play, close the eyes down & connect in with yourself. Namaste 

https://www.dropbox.com/s/6ewjo11ucb6cqdm/InternationalYogaDayGuidedMeditationRHunter.m4a?dl=0

hese are possibly my newest favourite treat, and soon to be available from The Front Room!

A Side note: When purchasing oats, look for organic and steel cut oats Ingredients: 100% Oats In Australia under the Australian Food Standard Labelling laws they cannot be labelled as Gluten Free as they can often be exposed to wheat or other gluten containing grains; through shared crops planted in close proximity, which can introduce gluten into the crop making them unfit for consumption for sufferers of coeliac disease. Oats are inherently gluten-free,  and evidence shows that uncontaminated oats are well tolerated even by most people with coeliac disease (1).

Bottom Line: If you have coeliac disease and wish to consume oats as part of your gluten free diet, then do so under medical supervision to ensure appropriate review and safety.

Makes 4 Large Waffles or 8 Small Waffles (depending on the size of your waffle iron)

For the Pitaya Ice Cream:

2 Cups Frozen Pitaya (diced)

2 Frozen Bananas

1/2 Cup Almond Milk

1 tsp. Rosewater

For the Waffles:

Dry Mix

3 Cups Oat Flour ( throw your oats into a blender to create your oat flour)

2 tsp. Baking Powder

1/2 tsp. Salt

1 tsp. Cinnamon

1/2 tsp. Cardamom

Wet Mix

4 Cheggs (mix 4 TBLS of ground chia seed w/ 3/4 cup of water to form an egg like consistency, if too thick add a bit more water)

3/4 Cup Almond Milk (room temp)

1/4 Cup + 1 TBLS Coconut Oil (melted)

2 TBLS Rice Malt Syrup

1 tsp. Vanilla Extract

Toppings:

1 Cup Frozen/Fresh Blackberries

2 TBLS Rosewater

Crushed Pistachios

*Coconut Ice Cream

*Drizzle of Maple/Rice Malt Syrup or Melted Dark Chocolate

To Make the Pitaya Ice Cream:

1. Blitz all the pity ice cream ingredients in a high speed blender or food processor, pour mixture into a container lined with baking paper, and set aside in freezer until ready to serve.

To Make the Waffles:

1. Turn on waffle iron to allow to heat up.

2. Mix together all dry ingredients

3. In a separate bowl, beat together the wet ingredient

4. Add wet and dry mix to a high speed blender or food processor until a well combined batter forms

5. Cover the Blackberries with rosewater and place in the fridge until ready to serve.

6. Pour the batter into the heated waffle iron; enough to cover the centre and most of the central surface area, close the lid. Once the waffle is deeply golden and crisp (about 7-10 minutes), transfer to a cooling rack.

7. The waffle may still feel quite fluffy, but once removed and cooled down it will harden. You can also reheat/crisp the waffle in the oven for a couple of minutes just before you serve.

8. Serve with pitaya ice cream, coconut ice cream, rose soaked blackberries, crushed pistachios and a drizzle of rice malt/maple or dark melted chocolate!

(1) 2017). Retrieved 18 June 2017, from http://www.coeliac.org.au/uploads/65701/ufiles/Position_Statements/CAPSOats.pdf

As a nutritionist I count nutrients, not calories and my constant quest to create the most nutrient dense meals is something I never grow pitay-red of. As acai takes the victory lap in my superfood war; a new contender is forging a path. If my pun didn’t give it away earlier, I’m introducing you to the latest health food craze. Enter pitaya, or dragonfruit as we commonly know it in Australia. This vibrant fuchsia coloured gem is more than just a pretty Instagram picture. This fruit originating from Central America, South America, and Asia  packs a pretty impressive nutrient profile and is so damn tasty!

Pitaya is rich in antioxidants, that are anti-inflammatory and protect cells from free radical damage. These include betalains, hydroxycinnamates and flavonoids.It contains Vitamin C (equivalent to 10% RDV), several B vitamins for carbohydrate metabolism, and iron and phosphorus for healthy blood and tissue formation. Pitaya also helps stimulate the activity of other antioxidants and the presence of the aforementioned vitamins and minerals makes it a powerful weapon against bacterial and viral attacks. The seeds of dragon fruits are high in polyunsaturated fats (omega-3 and omega-6 fatty acids) that reduce triglycerides and lower the risk of cardiovascular disorders.

The list of health benefits goes on, so rather than bombarding you with reasons why you should eat pitaya, I’ll be sharing a couple of recipes in my next post so you can try it for yourself. Not a fan of being in the kitchen? Then come down to The Front Room in the coming weeks, where you will find this guy making his way onto our menu.

The Front Room is located at the Holistic Healing Haven, 399 The Esplanade, Torquay, Hervey Bay, QLD  4655

Really simple, really light, and really easy. Despite most of my meals being super easy and pretty quick to prepare, I often find I’m trying to top myself each night. How many extra veggies can I jam into this dish? How can I make this meal even more nutritious? ,How can I make it more filling?, more colorful and tastier than the last? Whilst I’m sure most wouldn’t see anything wrong with this, and I certainly don’t have any complaints from Shannon, this week I decided to take a different approach.

Most of you know I’m mostly pescatarian that is until crispy bacon enters the equation. Last week I actually craved meat, and it felt as though I was missing out. So this week I decided to listen to my body and throw some in the mix. Over time you will come to realise that my approach to food is guided not only by science, but also intuition. For me, food should be fresh and of the highest quality, it should be easily digested, it should be paired with foods that improve the bioavailability of the nutrients, it should satisfy your senses, be aesthetically pleasing, prepared with love and eaten mindfully. When I’m trying to do too much, time slips away from me, I rush, and I lose touch with a couple of those principles “prepared with love, and eaten mindfully”. When I start living away from the present moment (and yes, even yogi’s do so at times) we really are missing out on the good stuff. Eating well isn’t just about following a list of good and bad foods; it’s about, learning to listen to your own body and honor what it needs.

I’d like to demonstrate an example of this: As I don’t eat a lot of meat, it is important I still maintain my protein intake through legumes, eggs, brown rice and quinoa etc. Last week I didn’t have a great deal of protein, and I was starting to feel pretty run down and crappy. A healthy immune system relies on an adequate intake of quality protein, a deficiency can result in the depletion of immune cells, without these, the body is unable to produce antibodies: which are required to protect you against harmful microorganisms, including viruses and bacteria. Now, I’m able to say this because: I have my iron levels monitored regularly, I am currently taking a high quality haem iron supplement, and I’m mid-cycle, so I know these cravings for meat are not due to an iron deficiency or blood loss.

Bottom line: Low intake of protein + low immune function + craving meat may just be my body telling me to do something about it. I’m certainly not suggesting you start to self diagnose, but rather have a bit more awareness about oneself. Sit with yourself for an hour or two at the end of a week, ask yourself questions, feel and look at your body. If you find your skin breaking out, have look at your elimination pathways; are you going to the toilet enough? Are getting enough fibre? Are you drinking enough water? If your mood is low, look at what foods you are and are not eating differently, etc. I also find a trip to the fruit & veg shop or markets also help, if certain colours or food groups jump out at you, then don’t ignore that! Have fun, enjoy my approach, and feel free to share your experience with me.

If you are interested in what’s on in my kitchen this week, then you can purchase my super simple meal plan + recipes + shopping list by clicking here

Yes it’s no secret lately how much I love this guy. Packed to the brim with antioxidants such as lycopene, Vitamins C & A, fibre and a digestive enzyme called papain.

Chronic inflammation is at the root of many conditions, and may be measured by testing several blood markers, including C-reactive protein, tumor necrosis factor and interleukin-6. Studies have shown that fruits and vegetables high in carotenoids such as papaya help to reduce these inflammatory markers.

Furthermore, the papaya enzyme papain, plays a key role in digestive processes involving the breakdown of protein fibers, making protein easier to digest. People living in the tropics often consider papaya as a natural remedy for constipation, bloating and other IBS symptoms.

Proteolytic enzymes such as papain may also act as an immune system support has they help to modulate to leukocytes in the immune response. The list of benefits continue, so rather than reading me bang on about them, try it and see for yourself with my newest and favourite smoothie recipe below!

*Blog Disclaimer: I still very much love acai, and acai was not harmed in the writing of this blog

Papaya Digestive Smoothie

Ingredients:

1 ½ Cups Frozen Papaya, (cubed)

1 Large Frozen Banana (sliced)

2 tsp. Fresh Ginger (grated)

1 Lime

250ml Cocoquench or coconut milk

Method:

1. Throw all ingredients into a blender, and blitz until combined.

*Optional

Uttarabodhi Mudra, Uttara meaning “realisation,” and bodhi meaning “enlightenment.”

This mudra symbolises the experience of non separateness, and dispels fear. You can use this mudra to remind yourself that strength comes from interdependence, not independence. You can incorporate this mudra into your practice in asana such as Virabhadrasana I (Warrior Pose I) and Virabhadrasana III (Warrior Pose III). In a seated meditation, hold this mudra at heart level and bring to mind how connected you are to others. This Mudra can help to strengthen the mind, the lungs and the large intestine. It helps to soothe excitatory nerves and strengthens the inhalation process, helping to relieve stress and anxiety.

Interlace the middle through to pinky fingers, press the index fingers together, and pull the thumbs away from the index fingers, with the thumb tips and palms touching, creating an almost pistol shape with hands. Lengthen & straighten through the arms as you raise above the head.

So very often, I like to ask my students, what drives them towards yoga, and even more often than that, I remind my students what yoga is truly about. Whilst it may be the inversions we gradually work towards, the increase in flexibility we develop, and or seeing an improvement in our capabilities through asana that drives an individual back to a class each week, I like to subtly remind them that neither of these things (as great as they are) do not form the goal of yoga.

My students, don’t ever get the chance to ask me, what drives me towards yoga, so I thought I should share this with you.

Yoga can be defined as the ultimate state of realisation, a state of liberation that can only be achieved by ceasing all fluctuations of the mind and activity of the body. However, in today’s modern world, mastering the control and restraint of mental modifications can prove to be difficult for some, and the reasons why we experience difficulties in just “letting go” is highly individualised as they vary from person to person.

For many, stress plays a leading role in the noise that’s coming to a mind near you. He’s generally obnoxious, loud and doesn’t seem to have an off button.

For others, it may stretch further than a stressful job or busy lifestyle, for some it’s years upon years of “stuff’ that we have either placed on the back burner and never fully dealt with, or never let go of completely. And why would we? When we are faced to deal with this “stuff”, it can all be quite confronting, and a little uncomfortable to say the least.

Unfortunately, and you may disagree with me, we have far too many “things” to help distract us from this. Our smart phones for one, are certainly leading us into quite a destructive lifestyle. Now I do acknowledge how hypocritical and contradicting it would seem as I write about this to you on my smart phone, publishing to my app and sharing through social media platforms – I get this, just as I understand how technology, if used for the right reasons can also improve our lifestyles. What I want you to be able to do is recognise the difference between using “things” for their intended purpose, or when you are using these “things as a distraction.

When we step onto our mats, we are creating a space for us to enjoy and in a sense celebrate our state of presence. We use asana, not only to move prana through the body, but to also become aware of our bodies. We use the fourth limb of yoga pranayama, which consists of techniques designed to gain mastery over the respiratory process while recognising the connection between the breath, the mind and the emotions. As we combine these aspects, we encourage ourselves towards achieving a state of yoga. I won’t delve too far into the emotional or energetic anatomy and physiology of the body just yet, but believe me when I say, the emotional aspect of yoga is equally as important as the physical aspect.

As a teacher, what drives me to my mat to teach each day goes far deeper than what drives me in my personal practice. I separate the two, my practice for me is for me, and my teaching practice is dedicated solely towards you. I’ve worked through much of my “stuff” and will and always will continue to do, and for me, this has been completely life changing, and this is what I hope to awaken in you.

For me, it’s not how flexible you can be, or how awesome you are at standing on your hands, it’s being able to see something shift in your focus, this may be a release (tears are good, and always welcomed in my class), it’s being able to see you truly appreciate yourselves for the beautiful beings that you are, it’s seeing your honesty and owning your truth, it’s about realising that the world can be harsh and cruel, but being able to work with it, rather than against it, with grace and softness.

Today, after my class, I received this beautiful message from one of my students:
“Hi Rhian I really enjoyed my yoga today… It was challenging for me and some tears slipped out in relaxation at the end. A very beneficial class. Thanks so much Tracey”.

This message just serves as a little reminder as to why I show up to my mat. For me, being able to create a space where people who feel stuck or trapped by their minds, can come and appreciate where and who they truly are, a safe environment for those to let go, release and to love.