Sydney Workshop – Let’s get REAL about health!



It is with absolute excitement that I share my upcoming workshop ‘Let’s get REAL about health!’. 

An honest conversation that I’ll be facilitating with fellow health and wellness coach Frances Clark from Lovennourish.

During this workshop we’ll strip back the noise and confusion out there in the media around ‘what is healthy’, and get to the bottom of what this looks and feels like for YOU. READ MORE

Feeling Sluggish? 5 tips for staying healthy this Autmn

Feeling slugglish? 5 tips for staying healthy this Aututmn

As we slowly move into Autumn and say goodbye to the warmth of summer, now is the perfect time to start preparing our bodies for the cooler months ahead.

5 Tips for staying healthy this Autumn
  1. Eat Seasonally- 

    Not only is food at it’s freshest when it’s seasonal, but most importantly you’re eating foods that are going to support and nourish your body. Think about your current diet, where could you add some more warming, seasonal foods? How about swapping your morning green smoothie for some oats or quinoa porridge? Or cooking up a slow cooked casserole, soup or bowl of steamed leafy veggies rich is flavonoids, vitamins and minerals. Your local farmers markets are the best place to go for seasonal produce!

  1. Keep up your exercise

    The cooler months aren’t an excuse to let your health and wellness goals fall away. Now’s the time to invest in some warmer active wear and keep yourself moving. Use the change in seasons as an opportunity to try out a new Pilates class or a heated yoga session. Better yet grab your bestie and hit the pavement for a long walk. Remember summer bodies are made in Winter!

  1. Boost your immunity – 

    Give your immune system a supercharged boost by loading up on fresh fruits and vegetables, particularly those high in Vitamin C like leafy greens and citrus. Try adding some lemon, grated ginger and turmeric to your warm water for an added immunity boost.

  1. Give your skin some love –

    Avoid the dreaded ‘dry winter skin’ by exfoliating daily using a dry body brush before jumping into the shower. Once dry, give yourself a full body massage using a nourishing oil like coconut or sesame and add in a few drop of your favourite essential oil. Once a week, try an invigorating body scrub, you can make one yourself here.

  1. Indulge in your self-care routine-

    Set aside time each week to do something that nourishes your soul. Maybe it’s going for a facial or massage, spending time in the kitchen cooking up delicious meals for the week or soaking in a warm epsom salt bath. Whatever it is, do something nurturing for you.


Just as the seasons change, so too do our nourishing routines. Use this time to reflect on your health and wellness goals and make small changes so that you continue to nourish yourself throughout the cooler months and emerge in Spring feeling vibrant, glowing and bursting with energy.

The workout I just had to share By The Nourishing Space

The exercise routine that I had to share

Since finding this routine, I knew I had to share it with you (and everyone I know). After the first session I was literally bounding down the stairs to tell my husband all about. I burst into work that day and excitingly told my colleagues, I think I even told a random stranger at the shops! Yep, that’s HOW excited I was/am about finding a new routine that fits!

Ok I hear you! So what’s this new routine? Where’s the timetable? How can I book into a class?

The exercise routine I had to share….READ MORE

It's time to drop the food guilt By The Nourishing Space

It’s time to drop the food guilt

Ok confession time, hands up who indulged over the break?? Double hands up over here!! I had easter eggs, champagne, hot cross buns, cheese platters and pizza… Not a gluten free, sugar free, dairy free mouthful in site! And you know the BEST bit? I enjoyed EVERY MINUTE OF IT!

We spent the Easter break celebrating our good friends wedding in Melbourne, there were celebrations galore and it was seriously so much fun catching up with everyone (not to mention being baby free :))

I haven’t always ‘enjoyed’ celebrations like this. Just the thought of them would make me feel anxious, and stressed. After being out I would often lie awake feeling guilty about what I had eaten, and think about how I was going to eat ‘better’ and exercise the next day. In all honesty it’s taken me years (15-20 to be exact) to move past all of these feelings of guilt and anxiety and in to a better place.

A place where I no longer feel guilty about food when I ‘relax’ things a little. A place where I actually enjoy eating delicious ‘sugar filled’ food. A place where I know that if I indulge for a few days it ISN’T going to change the way I look!

But most importantly, I’m arriving at a place where I am at peace with food.

Being back in the office after the break, I was saddened by how many women around me were feeling guilty about what they’d eaten over the break. “The health kick starts today”, “Omg I ate so many easter eggs”, “I’m going to the gym every day this week”. Hardly anyone told me how much they had enjoyed themselves over the break. Almost everyone was so caught up feeling guilty about their ‘bad’ food choices that they probably missed out on actually enjoying themselves.

Now that I’m back home and in my own kitchen, I’ve made it my mission to prioritise home cooked meals. I’ve put on the slow cooker, I’ve stocked the fridge full of fruit and veggies and I’ve got my meal planner out right now planning next weeks meals.

If you’re reading this, and you too are feeling guilty about your Easter indulgence then STOP! Those feelings of guilt and anxiety are ten times worse then a few cadbury eggs. Starting now, get yourself back on track. Use the weekend to sit down and find a few recipes for the week ahead, head to the markets (or shops) and stock yourself up with wholefood goodness. 

It’s time to get honest about REAL. HEALTHY. FOOD. Food should be fun and is there to be enjoyed. If you want to free yourself from feeling guilty or stressed, then let me help you get back on track. Let’s get in touch today and talk about taking the first step around your health and your happiness.

Brekkie and Blooms March 2016 Wrap Up

Brekkie and Blooms March 2016 Wrap Up

It’s safe to say that I’ve just had a PERFECT morning! A deliciously nourishing breakfast, wonderful company, creative juices flowing and all this surrounded by flowers! If this sounds like your idea of perfection too then keep on reading….

The perfect morning I’m describing is Brekkie and Blooms, a collaboration with the talented ladies over at Makers Society where we share a beautifully prepared breakfast and a workshop around floral arrangement. 

Held at one of my favourite workshop venues, the Hop & Grain Brew Store in Marrickville, we kicked things off with a super healthy breakfast of chunky banana granola, fresh fruits, seeds, nuts, chia puddings, green smoothies, and a selection of freshly brewed teas. Over breakfast I shared with the beautiful women who attended the importance of eating a nourishing breakfast, and how this sets the tone for your entire day. We talked about how the food they were about to eat would sustain them for hours and give them loads of energy! and as a takeaway I shared my super simple banana granola and green smoothie recipes. 

Once the feast was done, we moved onto the blooms. A colourful array of fresh flowers purchased bright and early that morning by Makers Society. It’s always fun to see what everyone produces and how very different each person’s arrangement becomes despite everyone working with the same flowers and foliage. If you want to more photos from the day, head over to my Facebook page

If you missed this Brekkie & Blooms workshop, don’t stress, we are running another on Saturday 11th June – get your tickets here!

My top five Smoothie Bars in Sydney

My top Five smoothie bars in Sydney

A good smoothie is one of my favourite things as they are great for giving your body a hit of nutrients that you may not have otherwise had.

Here are some of my favourite smoothie bars that Sydney has to offer.

O Superfood, Bondi Junction

This is my favourite smoothie bar and if you love superfoods, they have over 20 unique ingredients on the menu that are sourced both locally and from around the world.

All smoothies are vegan, dairy and gluten free.

My favourite smoothie at the moment is the ‘Enerdriver’ with blueberries, broccoli, banana, spinach, spirulina, goji, yerba mate tea and vegan protein powder. Got to love a smoothie that covers pretty much all of your nutritional bases in one go.

Health Nuts Potts Point

Health Nuts is an awesome health food store, smoothie bar and wholefoods café situated right in the heart of Potts Point near the coke sign. They literally have everything you could ever ask for from a health food store.

The last smoothie I had there was packed with organic kale, spirulina, buckwheat, vegan protein, sea kelp and more.

Melon Head Coogee

Melonhead is a family run business that is dedicated to providing ‘real food’. All produce used is hand picked and delivered daily from the markets and they are famous for their fresh fruit salads, juices, smoothies and fruit crushes. They do a great acai smoothie!

Sadhana Kitchen, Enmore + Bondi

Sadhana Kitchen is an ethical and healthy restaurant based in Enmore and Bondi. They believe that what we put in our bodies every day significantly affects both our body and the environment; therefore they only source produce from local growers and their own organic garden.

The food is raw, vegan and organic, but they also have an amazing lists of smoothies.

Try the Super Feast Smoothie which cacao, raspberries, goji, maca, almonds and coconut oil. I also get cayenne pepper in mine.

O Organics, Surry Hills

O Organic has been a popular hot spot in Surry Hills for over 16 years, and that is saying something given that less people took notice of organic produce back then.

Try the Beet It Detox with beetroot, pineapple, acai, cucumber, orange, lemon, yerba mate tea and barley grass.


Emma Sutherland is a successful mum, author, clinical naturopath and TV presenter. She is also a spokesperson for O Superfood one of the most impressive smoothie bars Sydney has to offer.

Located on Bondi Junction’s most popular health street, Oxford St, the vibrant café is passionate about bringing you nutrient rich smoothies, juices and salads that are packed with the best superfoods sourced locally and from around the globe.

All smoothies are dairy free, vegan and gluten free; and the salads are fresh and dressed to order.


My top 5 tips for managing stress and overwhelm by The Nourishing Space

My top 5 tips for managing stress and overwhelm

Our ability to manage stress and overwhelm are commonplace in today’s busy society. But feeling as though you can cope with everything that life throws your way is possible with my top 5 top tips for managing stress and overwhelm.

For so many of us, the feeling of stress and overwhelm are a constant. Gone are the days that serious life events like an accident or health scare were the only real causes of stress and overwhelm. Today it seems like we only need to glance at our emails, miss a connecting train or rush to prepare a meal to trigger that same sinking feeling of ‘it’s all too much’.

Now whilst my last few examples may sound trivial, no doubt a few of you are nodding your head thinking ‘yes I’ve felt stressed or overwhelmed by one (or two..) of these things the past week’. The scary thing to consider is that when we feel stressed or overwhelmed our bodies have the exact same response to these stressors as it did back in the cave man days when we were running away from a sabre tooth tiger.

Yes, you heard right. Your body produces the same chemical reaction to looking at an overflowing inbox with a sense of panic, as it would running away from a tiger and thinking your life was in real danger. Now any educated person can tell you that one of these things will actually put your life in danger. The other, not so much.

In a society that doesn’t look like it is going to slow down any time soon, the opportunity we have is to try and manage our body (and minds) response to stress and overwhelm as best we can.

My top 5 tips for managing stress and overwhelm

1. Breathe

Your breath has the ability to calm down your body and significantly reduce feelings of anxiety. Next time you’re in the moment and you find yourself becoming stressed, overwhelmed or anxious focus on your breath and consciously slow things down. Take 5-10 long slow breaths, and fit this in whenever you can throughout the day. It may be when you’re walking around the block, or going to your next meeting, the bathroom, whatever works for you.

2. Quiet your mind

There have been countless studies on the benefits of meditation. Not only does meditation help to calm the mind and body, it also allows us the space to gain clarity, creativity and a sense of calm. Often when we become so overwhelmed with what is on our to-do list we can’t make a clear decision. We are clouded by feelings of stress and pressure that we end up making more mistakes! Meditation doesn’t need to be a huge commitment. Start with becoming conscious and focusing on your breath for 1-5 minutes each day. You could do this sitting still, first thing as you wake up (before you check emails), on your commute into work, while you’re walking. My point is, it doesn’t need to ‘look’ perfect, it just needs to happen.

3. Manage your perception of pressure

I’ve often found that when I feel stressed and overwhelmed it’s because I have worked up a situation in my mind so much that I’ve gone into a tizz. My husband will often say to me, ‘why are you so stressed about this’* (washing, cleaning, cooking, general life organisation) and the reality is, he is often right. We stress so much because often we care so much. We don’t want to let people down, look like a failure, not deliver on a deadline etc.. But if the situation is causing you to feel stressed or overwhelmed, I encourage you to check in and ask yourself lovingly is the stress that I’m causing myself an accurate reflection of my reality? Or do I need to reassess things? Possibly ask for extra help, an extension or break the task down into more manageable pieces.

4. Prioritise self-care

In times of stress and overwhelm, it is essential that we prioritise self-care. If you speak to anyone who’s ever had a serious break-down (or minor meltdown) it is often straight after periods of intense stress. As often as you can (aim for weekly) make it a priority to do something for yourself. Now this doesn’t need to be a huge grand gesture, it could be as simple as running yourself a bath, or reading a few chapters of your book, or having a glass of wine with a friend. Anything that takes your mind off things, and allows you to check back in to that happy space. If you need some tips, I’ve shared some ways that I prioritise self care here.

5. Set manageable tasks to achieve

The final tip for managing stress and overwhelm is to set manageable tasks to achieve. So many of us are rewards driven by nature. We feel a sense of accomplishment when we tick something off our to-do list or complete a task. So set yourself a goal. What are the top three things you can set out to achieve today, this week, this month that will have the biggest impact on your life? (and stress levels). Consider what you’ll need to do, plan for any obstacles that may come up and most importantly think about how you’ll feel (and maybe reward yourself) once you’ve achieved this.

So over to you. What will you do TODAY to help manage your stress levels? How could you implement some of these simple strategies into your life to bring you greater balance and joy?

Managing stress is just one of the ways I help my 1:1 clients. If you’re feeling overwhelmed or just need strategies in place to start feeling happy and healthy again, send me an email so we can chat further.

The Nourishing Space By Penny Demetriou

I want to help you live your healthiest life!

I’ve been thinking a lot lately about why I do what I do, and I got it down to one simple fact: I want to show people that healthy living CAN BE simply and easy.

With so much emphasis on ‘health and wellness’ in the media over the past few years, and with so many new books, cafes, apps, websites, fad-diets and blogs popping up every day designed to help us make better choices when it comes to our health, ironically it seems that the majority of us are just down right confused!


In a crowded industry that is overflowing with mixed messages, I want to help you gain some clarity. I really want to hear from you about what I can do to make healthy living as simple and as fuss-free as possible.

I would love you to take the time to answer 10 simple questions below. Your feedback is so valuable to me (and ultimately to you) as this will help shape the information that I create and share with you, so you can live your happiest, healthiest life!


Take the survey now

healthy office snacks

Healthy Office Snacks

For many of us today marked the first week back for the New Year! and if you’re anything like me, you’re likely to still be dreaming about the beach and wondering how time went by way too quickly… So to kick off 2016 on the right foot, and perhaps get your nutrition back on track after a few too many naughty treats here are some of my favourite healthy office snacks.

When it comes to healthy office snacks, my rule of thumb is that they must be nutrient dense, quick and convenient and totally portable! (think home to office minus the spills, squishiness and general mess).

Healthy office snacks

1. My Paleo Muffins – these muffins are super simple to make, freeze really well and are the perfect nourishing morning or afternoon tea snack. I will often make a batch of these each week, and will change up which fruits I add depending on what’s in the house. Set aside some time on the weekend to prepare these babies for the week ahead and you WON”T be disappointed.

2. Chopped veggies & dips – So simple and easy! Literally chop whatever veggies you have in the fridge (think celery, carrot, cucumber, raddish etc..) pop them into a bag or container with some dip. My nutritional tip: To help keep you feeling full, aim for a protein based dip like hummus or tzatziki.

3. Almond butter with….Corn thins, apples, banana, on it’s own – My ultimate go-to snack when I’m in a hurry! (or when I’m not near a health food store) almond butter is available everywhere these days and is perfect for your work draw when those 3pm hunger pains kick in. Perfect a top of chopped apple slices, corn thins, banana or on its own as I’ve been known to do…..

4. Bliss Balls – Some of my recipes are here , here and here

5. Chia Pudding – Make up a big batch of this recipe and portion into small jars for the working week! Top with some delicious homemade granola for an extra healthy treat!

6. Homemade Trail Mix – Much better than some of those nasty ones you can buy from the shops which are filled with dried fruit (so many nasty chemicals that wreck havoc on your guts!). Make your trail mix nut based, add in some seeds, shredded coconut, cacao nibs for a chocolate hit and goji berries for antioxidants.

7. Hard boiled eggs – The ultimate wholefood. Perfect nutrition in its own little package!

8. Air popped popcorn – Simply pop corn kernels in a little coconut oil, season with Himalayan sea salt and store in an air tight container.

9. Yoghurt and berries – Top natural/greek/coconut of sheeps yoghurt with fresh or frozen berries for a delicious sweet treat minus the guilt.

10. Fresh fruit – Seasonal fresh fruit has to be the simplest quick and easy snack there is. Stock up in your weekly grocery or farmers market shop so you’re prepped for the week.

Have I missed your favourite go-to healthy snack? Let me know in the comments below.

You can find more simple and nourishing recipes for your working week in my eBook which has been created with busy people in mind! This is my go-to guide for healthy breakfast, lunch and snack ideas for when you want something healthy in a hurry! Why not invest in your health this year!

You can pick up your instant copy of my ebook HERE!

My top ten healthy cafes in Sydney By The Nourishing Space

My top ten healthy cafes in Sydney

When it comes to eating out, I love nothing more than going to a healthy cafe!

Whether it be breakfast, brunch or lunch we are absolutely spoilt for choice in Sydney when it comes to cafes serving up a healthy fare.

So in today’s post I’ve done the hard yards for you! I’ve shared my top ten healthy cafes in Sydney, and all you need to do now, is go and try them out! Yes I know, THANK YOU.