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Nutritionist | Natalie Brady | Expert on Auckland's North Shore

Knights Road
Auckland, Auckland, 0630
021-126-4274
Holistic Nutritionist

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Nutritionist | Natalie Brady | Expert on Auckland's North Shore

  • ABOUT
    • My Story
    • My Philosophy
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Strategies For Boosting Immunity

July 30, 2015 Natalie Brady

After years of taking allopathic medicines I significantly suppressed my immune system. Since going on my wellness journey and studying holistic nutrition I have learnt different techniques to help support and improve my immunity. Low immunity is something I struggled with for years and I can now finally say I have hit this one on the head and feel healthier and more energetic than ever. 

The immune system is a complicated and intricate system, it is responsible for deciphering safe and unsafe pathogens and regulating inflammation in our bodies. It's the body way of protecting itself against bacteria, viruses, cancer and other illnesses.

There is no magic key to creating a strong immune system, however more and more research is highlighting the impact our diet and environmental exposures have towards maintaining balance within our body's immune system.

As we are in the brunt of winter and many people are coming down colds and flu's I thought I would share with you a few strategies that I have implemented into my life to help support my immunity. 

  • Eat real foods - lots of fresh vegetables, fruits, nuts and seeds, these will provide your body with the nutrients your immune system needs. 
  • Increase healthy fats - Eating foods rich in omega-3 fatty acids such as oily fish and flaxseeds. A good quality fish oil supplement also has many benefits. 
  • Increase dietary protein - Your immune system is made up of proteins and relies on new protein synthesis to function properly. Protein is composed of amino acids which your body needs for growth and repair, some amino acids are particularly important for immune functioning. 
  • Increase vitamin C and zinc - these are both great immune boosters. Vitamin C can be found in fresh fruits and vegetables such as capsicum, broccoli, brussel sprouts,  lemon, green kiwifruit and berries. Foods high in zinc are oysters, beef, lamb and pumpkin seeds. 
  • Sleep more - Sleep deprivation activates a stress response, depressing immune function and elevates inflammatory chemicals. 7-8 hours a night is a must! 
  • Stress less - Stress puts so much pressure on your adrenal glands, forcing them to pump out stress hormones (cortisol and adrenalin) which suppress the immune system. Incorporating deep breaths, meditation or yoga to reduce stress can be very effective. 
  • Consume friendly bacteria - Beneficial micro-organisms  settle in our intestinal, upper respiratory and lower urinary tracts. These guys out-compete the 'bad guys' and improve immune function. Probiotics are a great way to go, otherwise consuming live-cultured foods such as kefir, kombutcha, sauerkraut or yoghurt. 
  • Catch some rays - 10-20 minutes a day (no sunscreen and preferably a large area such as your stomach) can do wonders for your health. Vitamin D plays a number of roles in promoting a healthy immune system.
  • Move your body - Exercise enhances immune function , just 30 minutes a day helps strengthen your virus-destroying T-cell (a type of white blood cell known to guard the body against infection) and antibody response.
  • Eat raw garlic and ginger - raw garlic is a great immune booster and is antiviral, antibacterial and rich in antioxidants. Ginger has natural anti-inflammatory properties. I like to add raw garlic into home-made dressing to disguise the flavour. 
  • Avoid alcohol, sugar and white floured products - these all impair immunity. 
  • Drink at least 2 liters of water a day - filtered if possible.
  • Laugh more and smile - laughing decreases the amount of stress hormones in your body while increasing a type of white blood cells which helps fight off infections. Smiling makes your body think it's happy which can in effect boost your mood and immunity!  

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In Nutrition Advice, 2015 Tags immunity, immune system, wellness
← Paleo Chicken Curry Chocolate Bliss Balls →
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Hi I’m Natalie, a Registered Clinical Nutritionist, health influencer, blog writer & recipe creator. My own health complications prompted me to make positive diet & lifestyle changes, revitalize my health leading to a career change from the corporate world to nutritional medicine. I believe in a wholefoods approach to good health, focusing on simple strategies for modern, busy people. I don’t believe in fad diets or quick-fixes, rather simple changes that you can make which suit your lifestyle, & are sustainable, effective, enjoyable and long-lasting. It’s my mission is to inspire, educate & motivate you to lead a healthier, happier & balanced life. For a better understanding of me head over to my About Me and Philosophy.


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NEW RECIPE πŸ’₯ 5 minute seed muffins which are GF, DF, SF, paleo & vegan friendly!
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This is another easy, quick and nutritious #NBnutrition recipe πŸ‘Š Simplicity truly is key when it comes to cooking and baking. These muffins are not only ridiculously easy to make, they are nutrient rich as well.
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Click on the link in my bio to be taken to the recipe & check out my insta sory to see how I made them ✌😊 .
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#easyrecipes #healthyrecipies #5minuterecipe #5minutesnack #whatieatinaday #paleofriendly #veganfoodshare #thefeedfeed #f52gram #veganrecipe #paleofoodshare #paleorecipes #healthysnackideas #lowcarbhighfat #snackattack #healthfoodie #easysnackrecipe #healthysnackidea #5minutesnacks #healthychoices #mealprepping #selfstarterlife  #mindfuleating #easyrecipes #nutrientdense #thenewhealthy #801010 #wholefoodfaves #foodprep #mealprep
CLIENT TIP OF THE WEEK πŸ‘‰How to stop stress eating
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How often do you find your hand reaching into a cookie jar, or opening up desk draw for some not so healthy snacks when you're stressed? πŸ€” I hear this ALL the time in clinic. β €β €β €β €β €β €β €β €β €
Some people find themselves reaching for food when they're not truly hungry whether that is at home, at work or while studying.
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Overeating or mindless eating can come from numerous things such as,Β emotional pain, boredom, stress, or when needing more energy (does the 3pm slump sound familiar)? Dehydration is another factor to consider as well.
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If you are a stress snacker, stop  what you're doing and take 5! Take a five-minute walk, or go and make yourself a cup of herbal tea, or glass of water, maybe stretch outside in the fresh air, meditate or simply take 10 slow deep diaphragmatic breaths. β €β €β €β €β €β €β €β €β €
You may be surprised and find that the desire to eat your weight in cookies, chocolate, or whatever your vice is disappears. β €β €β €β €β €β €β €β €β €
However, if hunger truly does call (after you've taken 5 for yourself and hydrated) have only healthy snack options on hand. Then you don't have the option to dive into anything which may negatively affect you, your blood sugar and your overall health. β €β €β €β €β €β €β €β €β €
A few healthy snack options are: seed and nuts balls, a handful of nuts, boiled πŸ₯š, rice cakes with πŸ₯‘, a piece of fruit smeared with almond butter or tahini, veggies stick πŸ₯•πŸ₯’ with hummus.
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What's your vice? 🍦πŸͺπŸ©πŸ¬πŸ§€?I'd love to know? #NBnutrition #healthtips
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#intuitiveeating #ahealthynut #makesmewhole #f52gram #eatingwelleats #eatingwellmadeeasy #nutritionisteats #wellnessblog #foodblogger #foodfreedom #eatrealfoods #minimalista #womenpoweringwomen #powerofshe #noaddedsugar #guthealthmatters #allergyfriendly #eatprettythings #beautifulcusines #inmykitchen #easymealprep #mealprepsunday #foodpreparation #eatwellbewell #eattheworld #nutritionistlife #healthycookie #healthybaking
Don't forget socialising is good for your health!πŸ‘―β€β™€οΈ
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Learning to enjoy the moment, letting your hair down and having a little fun (guilt free) is so important for our mental health.
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This could be with family, friends, your partner, work colleague's, whoever you choose βœŒπŸ˜‰πŸ₯‚ #itsallaboutbalance
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So if you feel it's been a while since you'd had a good laugh and forgotten about work/day-to-day situations it may be time to schedule in some fun πŸ€— #mindbodylove #NBnutrition
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#lovelife #gratitudedaily #healthyme #womenhelpingwomen #wellnessblogger #bossgirlbloggers #womenentrepreneur #healthblogger #bloggergirl #bossladymindset #babesinbizz #healthblogger #happiness #weekendvibes #mindbodyself #selfdiscovery #selfgrowth #abundancemindset #createthelifeyoulove #highvibes #goddessrising #soulmedicine #girlsthatwander #happyvibes #livelifehappy #livemore #livenow #lovelifeoutside
HEALTH TIP πŸ’₯ is eating organic really worth it?

I’ve teamed up with @huckleberrynz to help you understand 2 reasons why it’s important to eat organic produce when possible.

#1➑️ Nutrient Quality
In New Zealand conventional farmers only add a few nutrients back into their soil. There are many more nutrients that our bodies need and rely on for optimal health. If the nutrient is not in the soil our health can often suffer.

One example of this is iodine. NZ soils from commercially grown produce is low in iodine. Iodine is essential in our diet to ensure our thyroid gland (a butterfly-shaped gland found in our neck) functions optimally. The thyroid is responsible for growth, brain development, hormonal health, metabolism and is crucial for pregnant women for normal brain development of the baby. This is just one example of a nutrient which we need for excellent health.

#2 ➑️ Pesticides 
Studies have proven conventionally grown produce to have higher levels pesticides. When pesticides are ingested they need to be detoxified by the liver before they can be excreted by the body. The liver has over 500 jobs it has to do in a day, and detoxification processes by the liver need to be prioritized. When the liver is overloaded pesticides aren’t at the top of the priority list, causing the potential to be stored within fat cells instead of being processed and excreted.

It’s especially important to choose organic produce when pregnant. Researches also agree with this as some studies have shown pesticides to cross the placenta during pregnancy causing alterations in the development of placental structures resulting in adverse effects in reproduction.

I understand eating 100% organic isn’t affordable for everyone, but, when possible, I do strongly urge you to choose organic, especially organic produce from a shop such as @huckleberrynz 🌱

Sometimes I encourage clients to re-evaluate spending, as I’m aware financial constraints can be a real barrier, but a gentle reminder, health is wealth, we don’t need excess clothes πŸ™…β€β™€οΈ bought coffees/lunches/beers daily, we need good health! And that starts with food. Food is medicine! πŸ₯’πŸ’#huckleberrynz #NBnutrition #sponsored
I don't believe in this highly commercialised day πŸ™…β€β™€οΈ When you love someone you should show your love and appreciation to them every single day in a way which makes their heart feel full. Love from your partner, friend, family, co-workers is what makes life worth living, it's the most beautiful thing we have in our lives. Nothing else truely matters ✨ No day should be singled out to express it and make anyone feel inadequate and unloved. #showyourlovedaily #my2cents
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 #nutritionist #healthblogger #grateful  #healthyme #healthyfoodblog #gratitudedaily  #gratitudedaily #valentinesday2019 #healthymindset #babesinbusiness #womenhelpingwomen #womenwhowork #femaleentrepreneur #businesschicks #beingboss #babesinbusiness #bossladies #womenwhohustle #wellnessblogger #bossgirlbloggers #womenentrepreneur #healthblogger #bloggergirl #bossladymindset #babesinbizz #healthblogger #happiness #mylove #loveislove #appreciatewhatyouhave #appreciatehim
CRAVINGS 🍫🍿 5 reasons why you get them and how to stop them ...
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πŸ’₯ NEW BLOG NOW LIVE πŸ’₯
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We all get food cravings, let’s be real. But we shouldn’t get them on a daily basis. I’ve helped hundreds of people overcome their cravings, and it’s something I still see clients with on a weekly basis.
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Because of this I decided to write a blog post about it. If cravings is something you’re struggling with hopefully I can help you overcome them!
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I know first-hand how much cravings can consume us. Before I studied nutrition, I was working in a corporate role and was struggling with numerous health challenges. At that time I was a sugar-addict, chocolate and ice-cream consumed my mind daily, and I’d always give into them, only making my craving worse and my health challenges worse, so I know how it feels and how challenging it can be to over-come cravings.
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So, today I want to share with you 5 reasons why we get cravings, and how you can stop them. Head over to the link in my bio to read the full blog post 😎🍦 β €β €β €β €β €β €β €β €β €
Drop your fave icon below if you found this blog helpful πŸ’ƒ#NBnutrition #aucklandnutritionist
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#iqs #healthchanges #iquitsugar #nutritionadvice #wellnesstips #realtalk #chocolatelover #nodieting #nznutritionist #beatsugarcravings #healthadvice #nutritionadvice #wellnessadvice #loveyourbody #mindbodyhealing #nondiet #thenewhealthy #flexibleeating #healthyeatinghabits #healthyeatingideas #healthyeatinglifestyle #cleaneatingaddict #cleaneatingrecipes #healthyrecipeideas #foodforhealth #whatieatinaday #nutritionisteats #eeeeats #treatyoself #healthyeatinghabits #healthyeatingideas #healthyeatinglifestyle
If you want to feel good, you must put in the goods.
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Healthy fats πŸ₯‘, good qulity protein 🍳, lots and lots of veggies πŸ₯•, some fruit πŸ“, and wholegrains. β €β €β €β €β €β €β €β €β €
Our bodies deserve to be nourished and loved with wholefoods so we can flourish from the inside out 🌹 It's a practise of self love.
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Happy Monday beauties πŸ˜˜πŸ’• #NBnutrition
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#holisticnutritionist #eatgoodfeelgood #loveyourbody #mindbodylove #eatrealfood #wholefoodnutritionist #healthyliving #foodfreedom #intuitiveeating #sugarfreelife #foodismedicine #healthylifehappylife #healthylifestyletips #nutritioniskey #nutritionisthekey #nutritionfirst #cleaneatinglifestyle #cleaneatingforlife #wholefoodsplantbased #eatwholefoods #babesinbusiness #bossladies #bossgirlbloggers #healthblogger #bossladymindset #babesinbizz #behealthy #mondaymotivation #womenwhowork
CLIENT TIP OF THE WEEK πŸ‘‡
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Don't overthink healthy eating. Unless you've got a serious life-threating health condition, are a high-level athlete, a bodybuilder,  you don't need to worry about the minute details of your diet. β €β €β €β €β €β €β €β €β €
If one meal is low in protein, too high in carbs, contains too much fat, don't worry and stress about it πŸ’β€β™€οΈ
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It's just one meal. If at least 80% of the time you focus on wholefoods and aim to eat a wide variety of nutrients over the course of the day and week your body will do just fine.
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Forget the small stuff, your body always responds to what you do MOST of the time, not sometimes. Remember that!
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If you're concerned you're not getting the right nutrients in your diet for optimal health then reach out and seek help from a trusted health professional rather than worrying about what you're eating and causing more health problems.
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We are all individiusals, and our bodies require different nutrients to thrive. Don't follow someone elses diet you see on social media, you have no idea what health challenges they may be facing. β €β €β €β €β €β €β €β €β €
You do you, and let them do them! Find what works for you, enjoy your food and let go from guilt about eating the "perfect diet", it doesn't exist! Your health and happiness matters β˜„βœ¨ #NBnutrition #nutritioncoach #holistichealth
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#eatingforhealth #wellnesstips #wellnessadvice #nutritionist #nznutritionist #balancedliving #justeatrealfood #wholefoods #nodietapproach #nondiet #antidiet #eatforhealth #youmatter #behealthy #healthymindset #foodlover #feedfeed #breakfastlover #healthcoaching #realtalk #healthyliving #thehealthylife #flexibleeating #healthyeatingideas #healthyeatinglifestyle #foodforhealth #whatieatinaday
Swap this for that ~ 11 healthy food swaps πŸ‘‡
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Want to know how to eat healthy without feeling deprived? As a nutritionist I am here to give my clients the tools to enhance their daily health choices without making them feel deprived or overwhelmed on their health journey.
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Simply by swapping this for that; you will not only improve your nutritional profile, you will eventually see how easy it is to lead a healthier life. Your body will thank you for this, and in return you will reap the rewards.
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Cereal – for oatmeal, bircher or homemade muesli β €β €β €β €β €β €β €β €β €
Cows milk – for nut milks, coconut milk, rice milk, oat milk.
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Dairy milk chocolate – for 70% dark chocolate or raw cacao
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Soft drinks – coconut water or water with fresh lime/lemon
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White rice – for brown rice or cauliflower rice
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White sugar – for coconut sugar, pure maple syrup, raw honey
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Vegetable oils – for coconut oil or olive oil
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Margarine – for butter
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Flavourd yoghurt – for natural greek yoghurt or coconut yoghurt
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White bread – for sourdough, spelt, paleo or gluten-free bread, or even lettuce/cabbage cups
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White pasta – a gluten-free pasta or a quinoa and brown rice pasta, mung bean pasta, black bean pasta
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Let me know if you found this helpful in the comments below ☺
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#healthyswaps #healthyliving #nutritiontips #nutrisionsteats #nutritionadvice #easyfoodswaps #healthtips #healthadvice #cleaneating #wholefoods #justeatrealfood #jerf #whatieat #wholefoodietips healthyeating #goodeats #wellandgoodeats #fuelyourbodyright #iamwellandgood #eatrealfood #goodfoodgoodmood #mindbodygram #feedfeed #shapesquad #toneitupnutrition #makesmewhole #whole30recipes #feedyoursoul #foodisfuelforthebody #healthyrecipeideas #weightlossdiet
COCONUT FAT BALLS πŸ‘‡ so.darn.good! πŸ˜‹ double tap if you agree!
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All you need for this moreish snack is....
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β€’ 1 cup shredded coconut (+ 1/3 cup for rolling)
β€’ 1/2 cup coconut oil, melted
β€’ 1/2 cup sunflower seeds (pumpkin or sunflower)
β€’ Β½ cup almonds
β€’ Β½ cup walnuts
β€’ 2 tbsp chia seeds
β€’ 1 tsp cinnamon
β€’ 4 medjool dates, pitted
β€’ 1/3 cup almond milk β €β €β €β €β €β €β €β €β €
1. Add nuts and seeds into a food processor and process until it forms a flour like consistency (leave a few chunks if you prefer more crunch).
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2. Add all the remaining ingredients to the food processor and blend until you get a dough-like consistency.
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3. Roll the dough into bite-sized balls, and roll those into the rest of your shredded coconut.
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ENJOY! πŸ€— xx #NBnutrition
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#healthysnackideas #fatballs #lowcarbhighfat #snackattack #healthfoodie #blissballs #easysnackrecipe #healthysnackidea #5minutesnacks #healthylifestyle #healthychoices #mealprepping #selfstarterlife  #mindfuleating #easyrecipes #nutrientdense #thenewhealthy #801010 #wholefoodfaves #flexibleeating #paleofriendly #healthyeatinghabits #healthyeatingideas #healthyeatinglifestyle #cleaneatingaddict #cleaneatingrecipes #healthyrecipeideas #foodforhealth #whatieatinaday
5 health changes to make this new year – NO DIETS INCLUDED! 🌟NEW BLOG POST NOW LIVE🌟 #linkinbio

Now everyone is getting back into the swing of work life and the kids are back at school it’s a good time to prioritise your health start to embrace change, by being more conscious of your food choices and also your mindset.

It’s all about creating positive habits, rituals and maybe even challenging yourself a little bit.

When making changes start small, don’t overwhelm yourself with trying it do it all and forget about crazy diets (diets don’t work πŸ™…β€β™€οΈ research has proven that), it’s about a lifestyle and mindset change.

Head over to my website to see my latest blog about the 5 health changes you can make this new year – which don’t include any dieting! πŸ™Œ Link in in my bio πŸ˜„ #NBnutrition #aucklandnutritionist
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#nutritionplan #nzgirlboss #nzbusiness #nutritionist #healthblogger #healthylivingtips #healthyme #healthyfoodblog #simplehealthyfood #eatgooddaily #nutritionplan #plantbasedfood #plantbasedfood #healthyme #babesinbusiness #womenhelpingwomen #womenwhowork #femaleentrepreneur #businesschicks #beingboss #girlsinbiznz #babesinbusiness #bossladies #womenwhohustle #wellnessblogger #bossgirlbloggers #womenentrepreneur #healthblogger #bloggergirl #bossladymindset #babesinbizz #healthblogger #behealthy
Guys, you NEED this chocolate almond butter smoothie bowl in your life! πŸ˜‹
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It's finger-licking, or should I say bowl-licking good! It's a super simple and oh-so-delicious recipe. I had it for breaky this morning and am tempted to make another! πŸ™ŠπŸ€·β€β™€οΈ
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Recipe is now up on my blog, link in bio! 🐷 #NBnutrition #breakfastlover
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#thefeedfeed #chocolatelover #veganrecipe #healthconcious #healthyfoodies #healthyrecipes #smoothiebowl #smoothierecipe #eatgoodfeelfood #nutritionexpert #breakfastidea #healthybreakfast_ #paleomg #paleoish #ketoapproved #ketostyle #thehealthyway #thehealthychef #whatieatinaday #whatiatetoday #nutritionisteats #cleaneatingrecipes #inspirehealthy #inthekitchen #wholefoodfaves #flexibleeating #nznutritionist #wholefoodnutrition

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Natalie Brady Holistic Nutritionist

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The information on this website is not intended to replace the advice of your GP, a one on one relationship with a qualified health care professional and in not intended as medical advice. It is not intended for self-diagnosis, treat, cure, or prevent any disease. I encourage you to make your own health care decisions based upon research and in partnership with a qualified health care professional. The entire content of this website is based up on the opinions of Natalie Brady, a qualified Holistic Nutritionist, unless otherwise noted. Click here for term and conditions of services.