A Nourishing Space Christmas

The festive season for me is all about celebration! Coming together with family and friends, sharing gifts and enjoying lots of delicious food.

Over the years my sisters and I have always planned our Christmas menu with a great deal of care. Trawling through cookbooks and blogs to find tasty salads, different variations of ham glazes and dessert recipes and this year was no different!

If you’ve been following me on social media, you’ll know that I celebrated Christmas with my family last week and I thought I’d share a similar Christmas menu to what we had.

I know all too well just how busy this time of year can be, so if you’re still trying to decide what you’re going to eat come Christmas day, I hope this Nourishing Space Christmas menu inspires you, eases some of your stress and WOWS your family and friends.

I hope you have a very Merry and safe Christmas, and a wonderful New Year xxREAD MORE

10 fuss-free ways to practice Self-Care


We all know how the story goes, you’re working full-time and overwhelmed with work. Your calendar is packed with meetings, catch ups and overdue tasks. You’ve committed yourself to three after work activities (that probably could have waited until next year) and so to make room for all of this stuff, you eat lunch at your desk (or skip it altogether), your gym bag stays under your desk, and you rush from one meeting or appointment to the next until you finally collapse into bed at 11pm.

I see this cycle with many of my clients, and I know myself, when life gets busy or ‘full’ it is really easy to neglect taking time out. When we’re busy and overwhelmed, even a small reprieve can feel like a luxury. So actually taking time to eat lunch, exercise, and hang out with friends? Well, sometimes that just doesn’t happen.

But what if this mindset was actually making things worse…What if having  fuss-free self care strategies that you fit in and around your busy lives could actually made you feel more calm and in control?
The key to making self care stick is to find ways to make it part of your everyday life. Just like brushing your teeth or washing your hair. Without thinking it.just.happens.


You see, when I ask my clients about their self care routines often their response is ‘I just don’t have time’. Many of them think that to practice self care, they have to be going to an hour long yoga or pilates class, or having an organic facial or having a lazy long lunch in the sun. When the reality is, self care is all about the EVERYDAY SMALL THINGS.


self care is A daily routine that becomes habit.

it’s the little things that fill up your cup.

So if you’re feeling overwhelmed and need to create a little more space in your life I suggest you start with just one thing. Do it everyday for a week and see how you feel? Then add another, until these everyday small acts become new habits. Life isn’t going to slow down for us, the key is to bring in the calm through self care activities.

To learn more about my 10 fuss-free ways to practice self care keep on reading.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.

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 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.


My top ten tips for a good nights sleep By Penny Demetriou

My top ten tips for a better nights sleep

I LOVE sleep! Yes, there I’ve said it. I love nothing more than jumping into bed of an evening and knowing that I’ve got some solid hours of rest and restoration ahead of me.

We all know that the quality of our sleep influences almost every aspect of our lives, from the way we look, to the way we feel! However, so many of us have difficulty sleeping or falling asleep these days, and a good nights sleep isn’t as simple as just getting in to bed early!

I truly believe that in order to get a good nights sleep, we need to create healthy habits and evening rituals that help our bodies and our minds to calm down and prepare for a restorative sleep. So here are my top tips for a better nights sleep.


Where I shop in Sydney for Organic Wholefoods By The Nourishing Space

Where I shop in Sydney for organic wholefoods

One of my favourite things to do every weekend is go out early on a Saturday and Sunday morning and buy our produce for the week. There is something very peaceful and satisfying about buying the best produce you can afford and knowing that what you are eating is nourishing your body…


5 Reasons to Love Green Smoothies

Five Reasons to love Green Smoothies

Green Smoothies have been a part of my morning routine for quite some time now, and I can honestly say that I can literally FEEL the difference that this power packed drink has made to my health, energy and overall wellbeing.

Whist it has taken some convincing to get family and friends aboard the Green Smoothie express, I thought I’d share five reasons why you too should be adding the green stuff to your diet and how your body will benefit!READ MORE


What to pack in your hospital bag for labour

When it comes to preparing for childbirth for many first time mums (myself absolutely included) at around 36 weeks we start thinking about what we need to pack in our hospital bag for labour (our partners tend to think about what they need when you actually go into labour!)

In the lead up to giving birth, I think I trawled through 20+ websites looking at every tip and trick when it came to getting organised, so let me gift you this time back (read: go and have a nap!) as I share a health coaches guide for your absolute ESSENTIALS when it comes to packing your hospital bag for labour.