3 Simple Ways you can Upgrade your Energy NOW

Written by bridget on . Posted in Food and Health Education

3 Simple Ways

No matter who you are- from a SAHM, to a busy corporate, to an enigmatic entrepreneur and anything in between- it’s a sure bet that you have moments (minor or major!) or wanting MORE ENERGY…

And this my friend, I can help you with!

I spent YEARS getting clear on the MOST COMMON Energy Killers for ALL of us, and then from working 1:1 and in group setting with hundreds of people, I was able to get CRYSTAL clear on the FUNdamental factors that lead not only to restored health and energy, but SHINING levels of both…

What’s more, it’s A ZILLION times more simple and uncomplicated than most people realise!

In ALL my teachings, I have only FOUR FUNdamentals and they stand the TEST of time…! How they apply to each individual varies considerably, and their depth & variation seems to be endless, yet when these four factors are focused on with excitement and consistency, they really do create MAGICAL shifts.

So what I’d LOVE to share with you today is 3 Simple Ways you can Upgrade your energy levels NOW, as well as an Energy Infusing recipe!

Let me know if these things make a difference for you (I KNOW they will!) and be sure to check out my VERY SPECIAL Energy Upgrade 1:1 offer. NOTHING compares to 1:1 tailored advice based entirely on your unique circumstances, background, lifestyle, preferences and needs. There simply is no ONE size fits all solution! You are as unique as your fingerprint as I always say!

The following though are 3 generalised strategies that when applied consistently really UPGRADE Energy!

1) Drink more water!

I know it may sound boring and dull and so UNoriginal, but PLEASE take my expert word on it…!

The human body is anywhere from 55-75% water… Everything that happens in our bodies happens in a FLUID environment! If we are not drinking enough water, EVERYTHING is affected! We become SLUGGISH…. STAGNANT…. Toxins cannot be cleared…. Energy reactions are compromised…. Our moods are affected….Stress levels are increased…. Going to the toilet becomes very unpleasant and our ability to THINK clearly diminishes!

And YES…. Our energy levels are severely zapped!

Just by increasing the amount of water you are drinking you can quadruple your energy levels!

Trust me! Try it. Whatever you’re taking in right now, up it by 500ml. Then 1 Litre. Until you get to a consistent 2.5-3 litres.

Yes it may sound like a lot. But if you do it gradually and consistently you will see how much your body LOVES it and THANKS you for it!

You will begin to naturally desire and look for that much water on a daily basis and your whole body will adjust and adapt so that you are optimally hydrated.

2) Eat more veggies! 

Once again, it may sound incredibly UNsexy, UNrevolutionary and BORING, but the truth is that THIS factor has proven TIME and TIME again to work miracles for those who follow my lead.

Veggies are our natural vitamin and mineral supply. They provide us with all the magical co-factors, catalysts and ______ that UNLOCK the energy within!

What’s more, veggies are only as boring as YOU make them! So quit complaining, get creative and channel your most epic Masterchef!

There are SO many amazing ideas and recipes online, there is simple NO excuse for not finding a way to LOVE these humble heroes!

Jamie Oliver has a wonderful website for sourcing inspiration, as does Healthy Food Guide, Taste.com.au and Coles just to name a few of my favs!

Try adding just 3 more serves of veggies to your day EVERY DAY and see what difference it makes. Be sure to br drinking your water with this increase and remember you have endless opportunities to add veggies at ANY time of the day! I personally LOVE veggies at breakfast and I also LOVE to snack on them!

Let me know YOUR favourite creative ways of adding veggies to YOUR day – bridget@newleafnutrition.com.au

3) Get Outside! 

Finally, this is something MANY of us are INCREDIBLY deficient in!


Yep! When was the last time you spent more than 5 minutes outside CONSCIOUSLY breathing in fresh, clean, crisp AIR and concentrating on it UPLIFTING and ENERGISING your entire being??

We are so often rushing here and there…. Thinking about the next thing…. the 5000 things we need to get done…. Where we need to be tomorrow and next week….

Our body and energy DEPENDS on a PLENTIFUL supply of oxygen…

Not just the crummy, shallow, unconscious and automatic life-sustaining intake of our usual breath, but the DEEPER, CONSCIOUS and FULLY PRESENT lung-filling inspiration of FRESH, CLEAN, OUTDOOR air…..

You DON’T need to get out and hot foot it for 30 or more minutes (go ahead and do this if it pleases and excites you and fits into your schedule!), but you DO need to take a daily 5-10 minute break to really FLUSH your system with air from outside…

Of course its BEST if you are near trees and nature, but a verandah garden will do too…. Heck, city balcony air will suffice!

But I PROMISE you, if you spend 5-10 minutes EACH and EVERY DAY, being OUTSIDE, taking DEEP, CONSCIOUS, LUNG-FILLING breaths, your energy will SKY ROCKET!

One of the BIGGEST Energy Killers I come across is WITHOUT A DOUBT shallow breathing AND a severe lack of the Great Outdoors!

So check in now…. How do you fare with this factor and what can you do to improve it NOW?

Check in on ALL of these aspects and give yourself a rating. How are you tracking? How can you improve? 

Email me on bridget@newleafnutrition.com.au and share with me your insights and plans :)

And if you would LOVE some 1:1 advice, accountability and a much more TAILORED approach to Upgrading your Energy NOW in a way that LASTS, then consider taking advantage of my current Exclusive Offer for 1:1 Energy Upgrades

Energy Upgrades include in-depth, expert analysis, an Energy and Metabolism Assessment, Main Energy Killer Identification and highly individualised and tailored advice. You will leave each session feeling NOTICEABLY LIGHT and ENERGISED, CLEAR and CONFIDENT on your path ahead, and 1000% EXCITED, INSPIRED and POSITIVE. 

An Energy Upgrade package includes ongoing accountability, support, education, 24/7 contact with me & the support of an exclusive and private Facebook group, because we all know what it’s like to WANT to change, and then, life takes over…. Accountability, support and immersion in an encouraging and reinforcing space is the KEY to long term success! 

Be sure to check out my TESTIMONIALS for feedback on how my work works! :)

Enquire at Bridget@newleafnutrition.com.au

I very much look forward to hearing from you and should you decide to take up some 1:1 expert guidance and support I look forward to creating MAGIC and MIRACLES with you!

Big love,


Dietitian ~ Counsellor ~ Psychology of Eating Coach

Health and Happiness Expert



What to do when Eating Away from Home and with Others

Written by bridget on . Posted in Food and Health Education



I’m not sure about you, but one thing I KNOW for certain, after changing my lifestyle 23 years ago, is that when I EAT well, I FEEL well….

And as the years have rolled by, what “eating well” looks like, comprises of and IS, has changed, evolved, refined and become increasingly clean, whole and in my opinion, GORGEOUS! More and more, what I eat honours and nourishes and uplifts my mind, body, emotions, spirit and energy….

So then, since it makes me FEEL SO GOOD I NEVER feel inclined to deviate… To “cheat”… to “splurge”… to “have a night off”….

Nope. Never.

Why would I when I ADORE what and how I eat and MORESO how it makes me feel?!

I’m a feel-good-junkie!

That doesn’t in the slightest mean I DONT enjoy my food, or have a drink or relax….. Actually it’s the opposite! I do these things EVERY TIME I eat (accept drink of course)

EVERY meal for me is enjoyable and relaxing and damn well satisfying!

What I DONT do though, EVER, is eat stuff that makes me feel BAD… Or ILL…. Or YUCK….


Not to please anyone else. Not to fit in. Not for anything.

I will not compromise on how I want to FEEL.

So what I do instead is get CREATIVE :)

When I’m away from home, eating with others, eating out I get my CREATIVE CAP on and look for the WIN WIN :)

How can I get what I want (which is to feel awesome) AND fit in??

Away from home? Some things I do include:

  • Stop in at supermarkets to grab food I love
  • Pre-pack, pre-prepare
  • Book an apartment style room Vs hotel room so I can bring/make/take my own stuff

Eating with others?

  • I unashamedly own straight up that Im a fussy eater and can have “issues” with food (ie unpleasant physical reactions) if I eat certain things… “I’m sorry I’m a fussy eater & there are many things I can’t/don’t/won’t eat. Can I bring a dish? I don’t want to trouble you so I can certainly bring a dish or bring my own food”.

This can be a point of contention and judgement for some people and this is where I lean on the age-old wisdom of “Be who you are and say what you feel because those who mind don’t matter, and those who matter don’t mind” After YEARS of being this way, people learn to love or hate me and either way I realise that that is their issue. I LIVE by the philosophy that PERCEPTION is PROJECTION…. So if people choose to judge or hate me because of the way I eat, then that is their thing. I for one will love them anyway and continue to make choices that make me feel AWESOME :) Full stop.

Eating Out? 

  • I will often call the restaurant ahead, explain that I’m fussy and have “Special dietary needs” and ask if the chefs are happy to accommodate. I’ve never really had an issue! Most places are more than happy to prep me something along the lines of grilled/steamed/poached fish and steamed veggies OR steak and salad (without all the sauces and dressings and STUFF)….

For me it’s just not really an issue. It’s a lifestyle choice.

It’s one I’ve been making for over 23 years. It’s one I LOVE. It’s one that serves me ENDLESSLY to have brilliant ENERGY, HEALTH, RADIANCE and HAPPINESS.

Why would I compromise on that!? I deserve the best. YOU deserve the best.

Give that to yourself!

And please know, that what is “the best” for you, will be different than for me….

Whatever makes you feel AWESOME and UPLIFTS you…. DO that. CHOOSE that.

If Maccas does that for you, GO FOR IT!

If PIZZA does that for you, GO FOR IT!

If eating Grandma’s home made Shepherds Pie does that for you, GO FOR IT!

THERE IS NO JUDGEMENT HERE. No right or wrong. Be true to YOURSELF!

YOUR body knows best! Listen to it. Honour it.

And don’t EVER feel obligated to compromise who you are, or what you love, for anyone….

Those who love you will love you AS YOU ARE! Only always! 

Big love beauties!


What do you think? Send your feedback, questions and ideas to bridget@newleafnutrition.com.au



Health and Happiness Coach

Dietitian~Counsellor~Psychology of Eating Coach


Confused about the best food for YOUR body, energy, health and fitness goals? Tired of conflicting information? Want it made SIMPLE and EASY for you?

Email me on bridget@newleafnutrition.com.au to arrange your FREE Health and Fitness Appraisal – a no-obligation 20minute chat where we explore what you are looking for, where you are being held up and how you may be able to move forward. I usually have space for 2-3 of these a week :)  



How to make “yucky” veggies, YUMMY!

Written by bridget on . Posted in Food and Health Education


I’m not sure about you, but as a kid I HATED Brussels Sprouts! No matter how many times or ways my mum told me they were good for me, I was just NOT interested! To me they tasted like VOMIT and I TOTALLY resented these mini cabbage balls with all my might!

Fast forward to today and the situation could not be more different! I freakin LUUUURVE these little bundles of goodness and I’m not fussy at all about how I have them either!

I like them raw, steamed, sautéed, braised, roasted, thoroughly cooked through in stock….! ANY way… (as long as they’re in season and made with CLEAN, WHOLE, NUTRITIOUS ingredients! Fresh is best!)

Lately my love for these gems has gotten a little obsessive….. I’m craving them almost everyday!  (anyone else!??!)

It got me thinking…. These vegetables really ARE so good for you, it’s such a SHAME that so many people miss out on the health benefits they offer because of their “perceived taste” or their “scarring childhood memories”! 

Did you know that brussels sprouts are LOADED with fibre, Vitamin C, Vitamin K – think healthy blood and healthy immune system- they’re also a very good source of B vitamins – folate, Vitamin B6, Vitamin B 1- plus minerals – choline, copper, potassium, phosphorus- as well as omega-3 fatty acids! And that’s just the extreme digest!

So today I’d love to share with you a NUMBER of ways to enjoy brussels sprouts, that YOU and EVERYONE in your house will LOVE!

I’m a MASSIVE Jamie Oliver fan, so a few of the recipes are his (thanks Mr Oliver!), but there are others too :)

I just thought a little collection of recipes would be helpful for you. Each one of these is a GOOD, CLEAN, WHOLE FOOD based recipe that you can feel TOTALLY AWESOME about cooking and eating!

I hope you love them and I would LOVE to hear your thoughts, feedback and experiences :)

Email me on bridget@newleafnutrition.com.au


Jamie Oliver’s Brussels with Hustle

Jamie Oliver’s Sicilian roasted cauliflower & Brussels sprouts

Taste’s Pan-fried brussels sprouts with bacon and almonds

Foodnetwork.co.uk Variety of Ideas

Send your feedback, questions and ideas to bridget@newleafnutrition.com.au



Health and Happiness Coach

Dietitian~Counsellor~Psychology of Eating Coach


Confused about the best food for YOUR body, energy, health and fitness goals? Tired of conflicting information? Want it made SIMPLE and EASY for you?

Email me on bridget@newleafnutrition.com.au to arrange your FREE Health and Fitness Appraisal – a no-obligation 20minute chat where we explore what you are looking for, where you are being held up and how you may be able to move forward. I usually have space for 2-3 of these a week :)