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  • About
  • Cookbook
  • Cooking School
  • Recipes
    • Breakfasts
    • Mains
    • Sweet Treats
    • Desserts
    • Drinks
    • Staples
    • Health & Wellness
  • Services
  • Shop
    • Cookbook
    • Consultations
    • Workshops
    • Essential Oils
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This ONE simple swap changed my mornings… ⚡️ This ONE simple swap changed my mornings… ⚡️ Most breakfasts? Set you up to crash by 10am. ❌ Sugary cereals ❌ White toast with jam ❌ Store-bought muffins The research is clear: 📚 A high-protein breakfast can reduce cravings by 60% and cut late-night snacking by half (Leidy et al., 2015). Personally, adding more protein to my brekky has nearly eliminated my 3pm chocolate cravings — a habit I’ve had for years! I’ll still have a sweet snack, but the massive bowl of dark choc + dates? Gone. Here are 3 protein-rich swaps you can try to start the day energised — and curb cravings later: ✅ Overnight oats with protein powder, berries, soy milk, and nut butter ✅ Smoothie with banana, spinach, protein powder, and hemp seeds ✅ Scrambled eggs (with added egg whites) + spinach, tomatoes, and wholegrain toast I’ve created a full set of easy, 5-min high-protein breakfast ideas inside my new program, The Metabolic Reset, which I’ll be sharing later this week. It’s not too late to join us! Comment RESET below and I’ll send you the link ⬇️ x Buffy #metabolicreset #highproteinbreakfast #bloodsugarbalance #naturopathapproved #hormonehealth #energyeating #womenswellness #begoodorganics #nomorecravings
Comment AVO & I’ll DM you the recipe! 🥑🫛 Comment AVO & I’ll DM you the recipe! 🥑🫛 Want to spoil your mama (or yourself) with a 10-minute brunch this Mother’s Day? 🌸 Here’s one of my favourites: Avocado & Pea Smash 🥑. It’s light, creamy, slightly sweet from the peas, and infinitely more delicious than regular avo toast. Plus, it gives you a solid 20g of protein when paired with high-protein toast and hemp seeds — a key goal for me as a Nutritionist and Naturopath passionate about women’s health. Here’s why it’s a winner: ✅ Lower in fat + calories than regular avo toast ✅ Higher in protein (~20g per serve) thanks to hemp seeds + high-protein toast ✅ Packed with fibre + nutrients (avocados have been shown to support satiety and reduce LDL cholesterol when consumed regularly — Dreher & Davenport, 2013) How to serve it: ✔ On a seedy or high-protein toast (check the back and look for >10g protein per 100g) ✔ Sprinkled with hemp or pumpkin seeds (the two highest-protein seeds) ✔ Topped with sliced spring onion + a squeeze of lemon Whether you’re celebrating your mum, mother-in-law, grandma, aunties, or yourself, this is a nourishing way to mark the day. 💛 👇🏻 Comment AVO below, and I’ll DM you the recipe! x Buffy PS — This is just one of the high-protein breakfast options we’re sharing inside my brand-new programme, The Metabolic Reset. It’s not too late to join us — comment RESET below, and I’ll send you the link! #MothersDayBrunch #HealthyBrunchIdeas #BeGoodOrganics #AvocadoToast #PlantBasedRecipes
Feeling a little slow today? 👋🏼 Me too. Fir Feeling a little slow today? 👋🏼 Me too. First day back post-school holidays, and if you’re feeling overwhelmed, tired, or your to-do list barely got a look-in (and the house is a tip) — you’re not alone. Some days, just getting through is enough. So here’s my gentle invitation for you tonight: After the kids are asleep and the house is looking semi-respectable (8/10 max here mama — that inner perfectionist need not apply), choose one small thing, just for you: 🛁 A lavender-infused bath 📖 A few pages of your current book ☕ A cup of tea and nourishing dessert, eaten mindfully with gratitude You don’t have to “crush it” today. It’s just one day of the rest of your life. Tomorrow is a fresh start. Self-care isn’t self-ish. Filling your own cup is what helps you show up as the best version of yourself — for your family, your work, and the people you love. From a place of fullness, not depletion. So… which little act of care will you choose for yourself tonight? ✨ I’d love to hear below. I’m right here with you. x (P.S. If you’re craving deeper support with stress, energy, and feeling your best again — comment RESET and I’ll send you details of my brand new Metabolic Reset program. We dive into all of this together, and I’d love to have you.) #selfcarematters #mumlife #nourishyoursoul #gentlemotherhood #metabolichealth
Why Eating Less Isn’t Always the Answer 💭 (an Why Eating Less Isn’t Always the Answer 💭 (and what you can do instead) If you’ve been cutting calories for years but still aren’t seeing results, you’re not alone. Here’s how excessive calorie restriction can actually backfire on your metabolism: ❌ Metabolic Slowdown: When calorie intake drops below ~1,200–1,500 kcal/day (depending on the individual), metabolism can slow by up to 20% to conserve energy (PMID: 22710276). ❌ Muscle Loss: Muscle mass burns ~3x more calories at rest compared to fat tissue. Without enough fuel, your body breaks down muscle for energy (PMID: 16556764). ❌ Hormonal Imbalance: Leptin levels — which regulate satiety — can drop by 40–50% after just 1–2 weeks of severe dieting, increasing hunger and cravings (PMID: 20680021). ❌ Nutrient Deficiencies: Restricting intake often leads to deficiencies in iron, calcium, zinc, and vitamin D — impairing energy and metabolism (PMID: 27159000). What to Do Instead: 🌿 Prioritise Balanced Meals: Anchor every meal with quality protein, healthy fats, and slow-digesting carbohydrates to support blood sugar and hormones. ⏰ Maintain a Regular Eating Schedule: Eating every 3–4 hours can stabilise glucose levels and prevent cortisol and insulin spikes (PMID: 33400386). 🏋️ Incorporate Strength Training: Gaining just 2kg of muscle can increase your resting metabolism by 50–100 calories/day (PMID: 12759712). 😴 Prioritise Quality Sleep: Less than 6 hours of sleep per night can reduce insulin sensitivity by up to 30% within just one week (PMID: 10381880). Bottom line? It’s not all about eating less. It’s about eating smarter. Nourish your body right, and it will become the high firing machine it was designed to be. 🚀 If you’re ready to reset your metabolism the smart way, not the starve way — comment “RESET” below and I’ll send you the details of my brand new Metabolic Reset program! ✨ x Buffy #MetabolicHealth #BalancedEating #EatMoreNotLess #HealthyMetabolism #NutritionTips #TheMetabolicReset #BeGoodOrganics References listed in the first comment below.
You don’t need a 5am wake-up, a cold-pressed gre You don’t need a 5am wake-up, a cold-pressed green juice, or a 20-minute meditation to have a good morning. (Unless you want to.) ✨ Sometimes it’s the simplest rituals that create the most powerful shifts. For me lately—it’s movement. Cuddles with the twins. A hot drink. And a moment in the sun to just be. ☀️ You get to choose what fills you up. So if you’ve been feeling overwhelmed by morning routines—this is your gentle reminder: simple is enough 🤍 What’s one simple morning ritual you love? I’d love to hear yours below. ✏️🗒️ x Buffy #SimpleMorningRituals #MindfulMornings #BeGoodOrganics
I used to think that “doing enough” meant doin I used to think that “doing enough” meant doing everything - preparing every meal from scratch, attending every event, being perpetually present. 🍽️🎟️🕰️ But I’m slowly learning that true presence doesn’t require constant perfection. Tonight, a simple moment under the stars with my kids reminded me: “In the messiness of life, presence matters more than perfection.” ✨ Research backs this up. 📖 Studies show that children benefit more from parents who are emotionally available and responsive in bite-sized moments, rather than from those striving for unattainable perfection. Many parenting psychologists emphasise the importance of “showing up” consistently - highlighting that regular, imperfect presence fosters secure attachment and emotional resilience. Conversely, perfectionistic parenting can unintentionally teach children that mistakes are unacceptable, and that everything must be black and white - potentially impacting their self-worth and their ability to cope when things in their own lives don’t go “quite to plan”. So here’s to embracing the imperfect moments, the brief check-ins, and the heartfelt connections. Because sometimes, just being there - for one moment - is more than enough. 🤍 x Buffy #PresenceOverPerfection #WorkingMumLife #BeGoodOrganics
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