Resources
Articles and client handouts
Practical, plain-language resources and handouts for your wellbeing.
Printable & fillable PDF · 7 pages
7 Day Food & Wellness Diary
Keep track of your usual meals, drinks, sleep, movement and how you feel over seven days. Fill it in on your device or print a copy to write on.
Printable PDF · 4 pages
Vitamins explained
Explore what vitamins do, everyday food sources and Australian daily intake recommendations, with practical notes for different life stages.
Preparing for your consultation
What to gather beforehand — pathology results, medications, supplements and a few days of usual eating.
Preparing for an energy session
Hydration, quiet time and what to expect in the 24 hours afterwards. Read the Pellowah notes.
Everyday foundations
Simple notes on sleep, hydration, fibre and stress that underpin most treatment plans. Read them below.
Handout
Everyday foundations
Small, steady habits can make a difference to how you feel. Sleep, hydration, fibre and stress are some of the everyday foundations I consider when putting together a treatment plan. You do not need to change everything at once. Start with what feels manageable for you.
Sleep
Most adults need around 7 to 9 hours of sleep each night, although individual needs vary. A regular wake time and a calming routine before bed can help. If sleep is difficult, notice what may be affecting it, such as stress, caffeine later in the day or an uncomfortable sleep environment.
Hydration
Keep water within reach and drink regularly through the day, especially in hot weather or when you are active. Your fluid needs can vary with your health, activity and the weather. Plain water is a good everyday choice.
Fibre
Fibre is found in foods such as vegetables, fruit, legumes, nuts and wholegrains. Adding a little more variety to your meals is a simple place to begin. If you are increasing fibre, do it gradually and drink enough fluid. Your ideal approach may differ if you have a digestive condition or symptoms.
Stress
Stress is part of life, but ongoing stress can leave you feeling worn down. A short walk, a few slow breaths, time outside or a quiet pause may help you reset. Choose something that fits your day; even a few minutes can be a useful start.
These foundations are a starting point, not a set of rules. In a consultation, we can look at what is happening in your life and decide which changes are likely to be most helpful and realistic for you.
Want to see how your daily habits affect the way you feel? Download the 7 Day Food and Wellness Diary and use it to notice patterns in your meals, drinks, energy and symptoms.
Resources here are general information only. They do not diagnose, treat or cure any condition, and individual advice follows a consultation.
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