In this episode Kristen chats to Emma Swan from Hearty Little Kitchen. Emma is a Primary School Teacher and a passionate foodie who loves to inspire adults and children to get in the kitchen and develop a positive relationship with food.
TOPICS COVERED: 🍽️What it was like for Emma growing up in a foodie family
🍽️Looking at food as a beautiful nourishing gift, rather than just something we need to eat
🍽️How your attitude to food changes everything
🍽️Australia’s food culture and family eating habits
🍽️Healthy school lunchbox ideas
🍽️Educating kids about food
🍽️Tuning in to how foods make us feel, listening to our bodies
🍽️Inspiring kids to get in the kitchen (and clean up after themselves) with online cook-a-longs
RESOURCES + LINKS
Use the code MINDFUL FOODIE for 10% off your first order
FOLLOW
Spray-Free Farmacy @sprayfreefarmacy
Hearty Little Kitchen @heartylittlekitchen
In this episode Kristen chats to Leonie Tilley from Long Live You Fitness. Leonie is a Movement Coach who incorporates elements of Lymphatic and vagus nerve stimulation into her sessions. She’s also a Pranic Healer and loves to help women get better with age. At 52, Leonie is a walking testament to the fact that we can get fitter and healthier as we age.
TOPICS COVERED:
💪 How we can not only age gracefully - but actually get fitter and healthier as we age
💪 Leonie’s personal health crisis that drove her to do the work she does now to help women live their best lives
💪 How Leonie reclaimed her health, starting with quality water and food
💪 How to navigate menopause and ageing without pain
💪 The role of menopausal women in caveman days and how different things are today
💪 The importance of different types of movement - some great tips for maintaining your fitness and flexibility in this sedentary age
💪 How vital it is that our lymphatic system is working effectively
💪 Mouth breathing and the massive impacts it’s having on our health
💪 The importance of educating ourselves about menopause and ageing BEFORE the symptoms hit - if you’re living a regular lifestyle, you’re almost certainly heading for chronic disease
💪 Omega 3 vs Omega 6 imbalances and how to fix it
💪 The Menopause Summit - what’s it about and why all women over 30 should come!
RESOURCES + LINKS
Use the code MINDFUL FOODIE for 10% off your first order
Use code SPRAYFREE47 for $47 off your ticket!
FOLLOW
Spray-Free Farmacy @sprayfreefarmacy
Long Live You Fitness @long_live_you_fitness
In this episode, Kristen chats to Kristan Kershaw, Root Cause Consultant and mum of three who’s been on a mission to heal her kids (and others) from severe mineral deficiency. Kristan has achieved incredible results by making simple changes to her family’s diet and their intake of minerals like magnesium. Now she helps others determine what minerals they are lacking and how to make (often simple) changes to regain optimum health.
There are a number of important minerals we all need in order to function - without them, we end up suffering. This podcast contains very important information for us all!
TOPICS COVERED:
🌱 Kristan’s journey healing her newborn baby from severe Eosinophilic Oesophagitis (while also raising twins with their own health issues)
🌱 How Magnesium made a MASSIVE difference in Kristan’s and her family’s life and how this lead her to The Root Cause Protocol
🌱 What minerals are we lacking and why? Are we all deficient? (Sadly yes!)
🌱 How mineral deficiency is causing a wide range of health issues and causing us to experience symptoms previously only seen in old age
🌱 How synthetic vitamins are contributing to massive mineral imbalance
🌱 How stress is impacting our mineral levels and tips on how to better manage this
🌱 Nutrient density of our food these days - how this has impacted our mineral levels
🌱 Perimenopause - how balancing your mineral levels can help you move through this stage of life with ease
🌱 Navigating children’s birthday parties and peer pressure when your kids just want to eat what everyone else is
🌱 How to teach your kids to tune into their bodies and how foods make them feel
🌱 How to start rebalancing your mineral levels with simple steps
RESOURCES + LINKS
Use the code MINDFUL FOODIE for 10% off your first order
Use the code “sprayfree10” for 10% off Kristan’s shop (full of wholefood supplements to help balance your mineral levels)
Where to start in rebalancing your minerals
FOLLOW
Spray-Free Farmacy @sprayfreefarmacy
Supporting Balance @supportingbalance
In this episode Kristen chats to Joanne Ling from Additive Free Lifestyle. Jo and her sister Tracy are on a mission to educate and inspire people to improve their health by removing additives and preservatives. Since 2013 they have contributed to improving the lives of thousands of people through sharing their research, products, books, courses and their brand new app.
TOPICS COVERED:
❤️ How Jo realised additives were destroying her daughter’s health and what she did about it
❤️ How easy it is to think you’re eating a healthy diet without realising it’s full of additives
❤️ Key additives to avoid and why
❤️ How many additives are approved for use in Australia
❤️ How hard is it to switch to an additive-free lifestyle and where should you start?
❤️ How Jo navigates additive-laden birthday parties + educates her kids on additives
❤️ How to make your own natural cleaning products
❤️ Meal prep tips to make life easier and save you money
❤️The app that’ll help you navigate additives, meal plan and create delicious meals for your family
RESOURCES + LINKS
Use the code MINDFUL FOODIE for 10% off your first order
Get the Additive Free Lifestyle App (with ingredient scanner, recipes and meal planner)
FOLLOW
Spray-Free Farmacy @sprayfreefarmacy
Additive Free Lifestyle @additivefreelifestyle
In this episode Kristen chats to Georgie Woods, Founder of fermented food brand Giddy Citizen. Georgie is passionate about gut health, making healthy choices and running marathons! She has created an amazing brand that is truly nourishing and packed with goodness.
TOPICS COVERED:
🍹How Georgie created Giddy Citizen and why she’s so passionate about gut health
🍹How working with underprivileged children inspired Georgie to create healthy products that would resonate with parents and children alike
🍹Kombucha vs kefir - what’s the difference and how are they good for you?
🍹Sugar in kefir - how much is ok and how much should you drink?
🍹How fermented foods help our microbiome, digestion, heart health and so much more
🍹The importance of fibre in our diet
🍹What Giddy really means to Georgie (it’s beautiful!!)
🍹What it’s really like building a food brand
🍹What the future holds for Giddy Citizen.
RESOURCES + LINKS
Use the code MINDFUL FOODIE for 10% off your first order
FOLLOW
Spray-Free Farmacy @sprayfreefarmacy
Giddy Citizen @giddycitizen
In this episode Kristen explores some alarming stats about the declining nutrient density of our food. Did you know studies have shown the nutrient density of a wide range of fruits and vegetables has declined by up to 50% in the last 50 to 70 years? Is it any wonder people are so unwell?
TOPICS COVERED:
🌿Where does nutrient density come from? Why is it declining?
🌿How the introduction of artificial fertilisers has disrupted natural processes and impacted the ability of plants to draw vital minerals from the soil
🌿The role of pesticides in all this
🌿Can you wash pesticides off and is that really the biggest concern?
🌿How many pesticides are approved for use in Australia? How many are banned overseas?
🌿How to avoid pesticides and choose food that has the nutrients your body needs
RESOURCES + LINKS
Use the code MINDFUL FOODIE for 10% off your first order
Eat…Think… Heal by Margaret Bridgeford
Episode Kristan Kershaw
Joel Salatin - The Lunatic Farmer
Peter Kearney - My Food Garden
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Spray-Free Farmacy @sprayfreefarmacy
In this episode Kristen chats to Nat Evans, Brisbane Women’s Health & Fitness Coach. Nat specialises in helping women navigate the transition to menopause in a way that creates optimum health and wellbeing. She believes this can be the most exciting phase of life (in fact at 53 she’s experiencing this herself) and is incredibly passionate about helping women achieve this.
Perfectly timed as Kristen herself (aged 43) navigates this stage of life, Nat shares incredibly useful insights, tips and advice for women going through perimenopause.
TOPICS COVERED:
❤️ Nat’s journey from auto-immune disease, a workplace injury and peri-menopause symptoms at 39, to being the healthiest she’s ever been at 53
❤️ The 3 stages of Menopause and what’s happening in the body during these times ❤️ Why it’s taking so long for many women to actually realise they’re in peri-menopause ❤️ How getting older can be magnificent - actively creating the new version of yourself
❤️ Why is this topic getting so much attention right now? What’s changed?
❤️ Going through menopause while still having young children
❤️ What’s it like to work with a menopause health coach?
❤️ Practical diet and lifestyle tips for women navigating the transition to menopause
❤️ How to incorporate more movement in your day to day life (while having fun and without adding to your to do list!)
❤️ The Menopause Summit - what it’s going to offer for women going through this transition phase and how they’re walk away feeling truly empowered.
RESOURCES + LINKS
Use the code MINDFUL FOODIE for 10% off your first order
Nat Evans, Health & Fitness Coach
The Menopause Summit - 29-30 March 2025 in Brisbane
Use code SPRAYFREE47 to save $47 off your ticket
FOLLOW
Spray-Free Farmacy @sprayfreefarmacy
Nat Evans @healthcoachnat00
In this episode Kristen chats to Janessa Rutter, Brisbane mum and Founder of Bask & Co Granola. Janessa shares her journey from removing gluten from her diet, creating her own gluten-free recipes, stumbling onto her delicious granola recipe and turning it into an incredible food business.
TOPICS COVERED:
🥖 Janessa’s own health journey and why she went gluten-free
🥖 The experience and challenges of starting a food business from scratch
🥖 How Janessa built a following on Instagram before creating her business and how this helped her have a ready-made audience
🥖 The process of finding a good gluten-free manufacturer
🥖 Maintaining integrity in a food brand while scaling
🥖 Australia’s Health Star Rating and the problems with trusting this as a measurement tool
🥖 What’s ahead for Bask & Co.
RESOURCES + LINKS
Use the code MINDFUL FOODIE for 10% off your first order
FOLLOW
Spray-Free Farmacy @sprayfreefarmacy
Bask & Co @baskandco
In this episode Kristen shares some insights about additives in packaged foods in Australia vs the US. Did you know that many additives approved for use in Australia are banned in other countries? Many of these additives have been shown to cause adverse reactions like hyperactivity, asthma, endocrine disruption, allergic reactions and even cancer.
It pays to know what’s actually in your food!
TOPICS COVERED:
💊 Kelloggs petition in US
💊 Additives approved for use in US vs Australia
💊 Additives allowed in Australia that are banned in other countries
💊 How additives could be impacting your health and your children’s health
💊 How to avoid additives in your food
RESOURCES + LINKS
Use the code MINDFUL FOODIE for 10% off your first order
Kelloggs Protests - What’s Really in our Food?
Cally & Casey Means podcast on Joe Rogan
FOLLOW
Spray-Free Farmacy @sprayfreefarmacy
Additive-Free Lifestyle @additivefreelifestyle
In this episode Kristen chats to Randall and Juanita Breen, first generation regenerative farmers from Echo Valley Farm in Goomburra (2 hours south west of Brisbane). The Breens produce top quality nutrient dense eggs and meat in a way that’s in accordance with their “4 Goods - Good for the Farmer, Good for the Land, Good for the Animal and Good for You”.
Over 10 years of farming, they have transformed their land from being devoid of organic matter to a diverse, multi-species landscape that is effectively capturing carbon in the soil and is far more resilient than ever.
TOPICS
🧑🌾 What is regenerative farming? How community and relationships are at the center of this model.
🧑🌾 What it’s really like being a first generation farmer.
🧑🌾 How the Breens have overcome some major challenges in their 10 years of farming, including flood, fire, a mouse plague, the worst drought on record, a pandemic and financial crisis - and are thriving despite it all.
🧑🌾 Randall’s thoughts on carbon trading - is it all it’s cracked up to be?
🧑🌾 How regenerative farming is not just regenerating the land but the farmers themselves + how mindfulness is becoming more recognised as a powerful tool for farmers.
🧑🌾 Mental health for farmers - did you know 1 farmer dies by suicide every 10 days in Australia? Farmers are 94% more likely to commit suicide than any other profession. Regenerative models of farming are helping to provide a better quality of life for farmers.
🧑🌾 How our current food system is making us sicker than ever before.
🧑🌾 100 years ago, farmers got 65% of the revenue from the food they produce. Now it’s less than 5% and they’re working harder than ever.
🧑🌾 The energetics of food - how the health of the farmer and the land makes a difference to the product that ends up on your plate.
🧑🌾 The nutrient density of regeneratively farmed eggs vs conventional farmed eggs and why eggs shouldn’t be washed (especially in chemicals!)
🧑🌾 What it’s been like creating an on-farm meat processing facility and why this has been so beneficial for the health of the farm.
🧑🌾 How Echo Valley Farm’s CSA program works and how their community has supported them throughout all the challenges they’ve faced.
🧑🌾 How you can support regenerative farmers and feel great about what’s on your plate!
RESOURCES + LINKS
Use the code MINDFUL FOODIE for 10% off your first order
For mental health support:
TIACS - free counselling for Farmers, Tradies and Truckies
FOLLOW
Spray-Free Farmacy @sprayfreefarmacy
Echo Valley Farm @echovalleyfarmer
In this episode, Kristen chats with Cassie Hower from Plants + Passion. Cassie is a Herbalist, Flower Essence Practitioner and Plant Medicine Maker who lives on a regenerative farm in Samford Valley. Cassie is passionate about the power of herbs to heal the body and discusses her own journey in healing from breast cancer.
(Please forgive the internet dropouts that happen twice in this episode! Come on Starlink!)
TOPICS
🌱 Cassie’s healing journey from breast cancer
🌱 The role food, herbs and fermented foods played in restoring Cassie’s gut health
🌱 The sugar vs fat debate of the 1970’s and how this has impacted health today
🌱 How our big supermarkets are undercutting farmers
🌱 Edible weeds and their health benefits + protein in Cobbler’s Pegs!
🌱 Making your own herbal medicines
🌱 Intuitive eating + mindful living and the benefits of having a well stocked pantry
🌱 Gratitude practices
RESOURCES + LINKS
Use the code MINDFUL FOODIE for 10% off your first order
Four Corners - The Cost of Living With Coles and Woolworths
FOLLOW
Spray-Free Farmacy @sprayfreefarmacy
Plants + Passion @plantsandpassion
In this episode Kristen shares why she started this podcast and how learning the truth about what’s really happening in our food system inspired her to change her diet and heal from chronic Irritable Bowel Syndrome (IBS).
Kristen’s mission is to inspire others to have a deeper connection to the food on their plate.
RESOURCES + LINKS
Use the code MINDFUL FOODIE for 10% off your first order
FOLLOW
Spray-Free Farmacy @sprayfreefarmacy