What are the opening hours?

Wednesday 9am - 5pm Thursday 9am - 7pm Friday 9am - 5pm

HEAL.Through.Health, ***Telehealth Appointments***, Wollongong (2026)

14/08/2026

IRON: HOW MUCH DO WE ACTUALLY NEED? 🩸

Iron is essential for oxygen transport, energy production, brain function and growth.

But when it comes to iron, more isn’t necessarily better.

Our requirements change considerably throughout life:

👶 7–12 months: 11 mg/day
🧒 1–3 years: 9 mg/day
👧 4–8 years: 10 mg/day
🧑 9–13 years: 8 mg/day
👦 Adolescent males: 11 mg/day
👨 Adult males: 8 mg/day

And then we see a significant difference for women.

🩸 Women aged 19–50: 18 mg/day

Why?

Because menstruation means regular blood, and therefore iron losses.

During pregnancy, requirements increase to 27 mg/day, because blood volume expands substantially (by a whopping 30%-50%) and additional iron is required for increased red blood cell production, the placenta and the developing baby’s brain.

But here’s the important part:
It’s not just about how much iron you eat. It’s also about how much you absorb.

🍊 Vitamin C can enhance absorption of non-haem iron.

Whereas calcium🥛, tannins ☕️, polyphenols and phytates can inhibit iron absorption under certain circumstances.

And this can have real-world implications.

A recent ABC News report highlighted concerns around excessive cow’s milk consumption and iron deficiency in young children. Large quantities of cow’s milk can displace iron-rich foods and also interfere with iron absorption, contributing to iron-deficiency anaemia.

So, yes - what you eat alongside your iron matters.

But there’s another side to this conversation that we don’t talk about enough…

TOO LITTLE IS A PROBLEM. TOO MUCH CAN BE TOO.

Iron deficiency is the most common nutritional deficiency worldwide.

But iron overload can also be harmful.

The body has limited pathways for removing excess iron, meaning it can accumulate in tissues. This is particularly important in conditions such as haemochromatosis, where the body absorbs excessive amounts of iron.

Over time, iron accumulation can damage organs including the liver, heart and pancreas.

And very high doses of iron can cause acute toxicity, particularly in children.

Which is why I don’t recommend:
“I’m tired → I must be low in iron → I’ll take an iron supplement.”

Symptoms alone can’t tell us whether your iron status is low, adequate or excessive.

🔬 Test before you supplement.

And if you’re already supplementing but your iron levels aren’t improving, don’t simply keep increasing the dose.

It’s worth asking WHY.

Are you getting enough dietary iron ❓

Are you absorbing it❓

Are there ongoing blood losses❓

Is inflammation affecting your results❓

Are you taking iron alongside something that inhibits absorption❓

Are you tolerating the form of iron you’re taking❓

Because some commonly used iron supplements can have significant gastrointestinal side effects, including constipation.

Iron is essential.

But the goal isn’t to have more iron.

It’s to have the right amount, in the right place, at the right time.

So if your iron isn’t responding to intervention…

don’t just take more. Dig a little deeper. 💚

09/08/2026

I was talking to a friend over the weekend.

We’re both ‘84 babies.
Our kids are similar ages.

And somewhere between talking about life, motherhood, work and everything in between, we realised we’re both living in this perpetual state of being switched on.

Constantly thinking.
Constantly doing.

And then there are the niggles.
You know the ones.
➡️ The irritability that grows with every cycle.
➡️ The joint pain that seemed to arrive out of nowhere.
➡️ The weight gain, despite looking after our bodies better than ever before.
➡️ That sinking feeling that our bodies have suddenly changed the rules.

We laughed about being in the waiting room for perimenopause.
The appetiser.

We giggled that SH*T’S ABOUT TO GET REAL.

Except… we’ve both been told our hormones are normal for our age, so apparently we’re not there yet.

And yet here we both are.

In the WTF-is-happening-to-my-body phase.

We talked about all of the usual culprits. •Cortisol.
•The nervous system.
•Insulin & blood sugars.
•Sleep.
•Movement.
•Sunshine.
•Social connection.

We’re doing all the things.

Which is where my practitioner hat comes back on 🎓

Because within the reference range doesn’t tell us everything about the person sitting in front of us.

It doesn’t necessarily mean something is wrong, but it does mean there’s a bigger conversation to have.

➡️ What has changed?
➡️ What does the rest of the picture look like?
➡️ Are we looking at the right markers?
➡️ Are we interpreting them in context?

And perhaps most importantly:
➡️ Are we actually listening to what our body is telling us?

I don’t want to jump on the “everything is perimenopause” bandwagon. But I also don’t want to dismiss a woman because her results happen to fall neatly inside a reference range.

Maybe we need to stop waiting for something to become abnormal before we start paying attention.

So, to the collective wise women before us - either in the thick of perimenopause, or on the other side of it:
💚 What did you notice first?
💚 What changed before you had a diagnosis, a label or an explanation?
💚 And what actually helped?

Because the ‘84 babies are starting to ask questions. 😅

09/08/2026

Not following trends is kinda chic.

I’m too old for the bs to honestly give AF. 😂

I’m 40+.
A mum of three.
Studying full time.
Running a small business.

I don’t have the time, energy or inclination to chase the algorithm, jump on every nutrition trend or spend my day arguing with strangers in the comments.

And I don’t want to.

Because I didn’t get into nutrition to become an influencer.

I got into it because I’m genuinely passionate behind WHY I do what I do.

Why certain foods affect us the way they do.
Why nutrition advice isn’t one-size-fits-all.
Why context matters.
Why a headline isn’t evidence.
Why one study doesn’t suddenly make something “proven”.

I want to read the research.

Critically appraise it.

Understand what it actually tells us, and what it doesn’t.

Then take all that information and translate it into practical, evidence-based decisions that actually makes sense in real life for my patients.

Because my patients aren’t living inside a research paper.

They’re working.
They’re raising kids.
They’re exhausted.
They’re busy.
They’re navigating perimenopause and menopause, gut issues, metabolic health, medications, budgets, family dinners and everything else life throws at them.

They don’t need more bs.

They need someone who can help them make sense of the noise.

So no, I probably won’t be posting every day.

I won’t jump on every trend.

I won’t tell you that one food or supplement stack will “balance your hormones”.

And I’m absolutely not going to pretend that nutrition is as simple as a 30-second Reel.

I’ll be over here instead.

Reading. Learning. Questioning. Critically appraising. And translating the science into something you can actually use.

Because that’s why I got into this in the first place.

Not for followers.

Not for trends.

Not for the algorithm.

For the work.

And honestly…

That feels pretty damn chic to me.

08/08/2026

🐓Highly recommend watching Big Chicken: A Fast Food Conspiracy with Mo Gilligan, on Netflix.

It’s entertaining, confronting and, as a nutritionist, I found myself thinking about something much bigger than fried chicken.

The documentary explores food science, food systems and food security, including the concept of food deserts, and asks us to look at the environment we’re placing people in.

Because what happens when the cheapest, most convenient and most heavily marketed foods are often the foods highest in energy, salt, sugar and/or highly processed ingredients?

What happens when fast food outlets are everywhere, but access to affordable, nutritious food isn’t?

And what happens when children are exposed to sophisticated food marketing from a very young age?

We can’t simply tell people to “make better choices” without acknowledging the environment in which those choices are being made.

And the statistics are telling us something.

➡️ For the first time, obesity has surpassed underweight as the more prevalent form of malnutrition among children and adolescents aged 5–19 globally.

➡️ Approximately 188 million children are living with obesity, while around 391 million are living with overweight.

And importantly, this does NOT mean that childhood hunger has disappeared.

Undernutrition and food insecurity remain enormous problems.

In fact, this is what makes the situation so complex:

➡️ A child can have enough calories and still be malnourished.

They can consume plenty of food, yet not receive enough fibre, iron, zinc, calcium, vitamin A or other essential nutrients.

This is the double burden of malnutrition.

And I think this is where we need to move beyond the simplistic conversation of willpower.

Because when our food environment is engineered for convenience, hyper-palatability, affordability and constant consumption, individual choice is only one piece of the puzzle.

This isn’t about demonising chicken.

It isn’t about saying you can never eat fast food.

And it certainly isn’t about blaming parents.

It’s about asking bigger questions.

• Who controls our food environment?
• What are we marketing to our children?
• Why are highly processed foods often the easiest and cheapest option?
• How can we create an environment where the healthier choice is also the easier choice?

Because food is more than calories.

Food is nutrition.

Food is culture.

Food is security.

And increasingly, food is big business.

🎬 Big Chicken: A Fast Food Conspiracy is now streaming on Netflix.

If you watch it, I’d love to know what you think.

06/08/2026

Sometimes the best meals are the ones you create with whatever is already in the fridge.

This fresh, crunchy salad came together in just a few minutes using simple wholefood ingredients I had on hand.

It’s proof that healthy eating doesn’t have to be expensive, complicated or time consuming.

The combination of crisp cucumber, sweet apple and fragrant fennel is incredibly refreshing, while the simple homemade dressing lets the natural flavours shine.

Plus, you’re getting plenty of fibre, phytonutrients and healthy fats in every serve.

Perfect alongside grilled chicken, pork or fish, or enjoy it on its own with your favourite protein for a light lunch.

🥒 Cucumber, Fennel & Apple Salad

Ingredients
• 1 cucumber, thinly sliced
• 1 fennel bulb, thinly sliced
• 1 apple, thinly sliced
• Fresh dill, roughly chopped
• Fresh mint, roughly chopped

Dressing
• 1 tbsp apple cider vinegar
• 1 tbsp extra virgin olive oil
• 1 tsp Dijon mustard
• 1 tsp raw honey
• Himalayan salt and freshly cracked black pepper, to taste

Method

1. Thinly slice the cucumber, fennel and apple and place into a large bowl.
2. Whisk together all dressing ingredients until well combined.
3. Pour over the salad and toss gently to coat.
4. Finish with plenty of fresh dill and mint.

Simple. Fresh. Budget friendly. Nourishing.

Save this recipe for your next BBQ, or weeknight dinner. 💚

06/08/2026

The past few weeks have been a reminder that no amount of knowledge makes us immune to life’s challenges.

Lately, I haven’t felt like myself.

I’ve experienced ongoing fatigue, mood changes, weight gain despite prioritising my health, and a feeling that my body has been trying to tell me something.

As a practitioner, it would be easy to jump to conclusions…but that’s not how I practise, and it’s not how I’m approaching my own health.

Instead, I’m doing what I encourage every client to do.

I’m listening.
I’m investigating.
I’m asking questions.
I’m slowly putting the pieces of the puzzle together.

Some recent self-screening tests have prompted me to investigate further.
And whilst they don’t provide the answers, they do provide another clue.

Every symptom, every result and every conversation helps build a clearer picture.

This experience has reminded me of something I often tell my clients:
We don’t just look at a blood test.
We look at the whole person.

Reference ranges are important,
but so is how someone feels.

Sometimes the answer isn’t one diagnosis.
Sometimes it’s several small pieces that only make sense when you step back and look at the whole picture.

Being on the other side of the consultation chair has given me an even greater appreciation for the trust my clients place in me.

Because I know what it feels like to want answers.

To feel unheard.

To know something isn’t quite right, even when the blood tests come back “normal.”

So if you’ve been feeling like your body is trying to tell you something,
please don’t ignore it.

Be curious.

Keep asking questions.

Advocate for yourself.

Sometimes the puzzle takes time to solve… but every piece matters. 🧩💚

03/08/2026

Carbohydrates have become one of the most misunderstood nutrients.

With diets like keto and carnivore gaining popularity, many people are avoiding entire food groups in the pursuit of better health.

But when we remove wholefoods like fruit, legumes and whole grains, we also miss out on the fibre, vitamins, minerals and plant compounds our bodies rely on to thrive.

The conversation shouldn’t be “Are carbs good or bad?”
It should be “Which carbohydrates are we choosing?”

🌿 Prioritise complex carbohydrates from vegetables, fruit, legumes and whole grains.
🌿 Limit highly refined, ultra-processed carbohydrates that have been stripped of their natural fibre and nutrients.
🌿 Focus on balance, variety and wholefoods over restriction.

As a Clinical Nutritionist, I believe sustainable health comes from nourishing your body, not eliminating food groups.

Your gut, hormones, metabolism and long-term health will thank you for it. 💚

02/08/2026

When we hear the term processed food, it’s easy to assume all processing is unhealthy. But the NOVA Classification reminds us that processing exists on a spectrum, and understanding the difference can help us make more informed food choices.

• Group 1 – Unprocessed or Minimally Processed Foods
Foods that remain close to their natural state, such as fruit, vegetables, legumes, whole grains, eggs, plain dairy, meat, fish, nuts and seeds. These should form the foundation of a healthy dietary pattern.

• Group 2 – Processed Culinary Ingredients
Ingredients like olive oil, butter, herbs, spices and salt that are used to prepare and flavour meals at home.

• Group 3 – Processed Foods
Foods made by adding ingredients such as salt or oil to whole foods. Examples include cheese, canned beans, canned fish, olives and traditional breads. These foods can absolutely have a place in a healthy, balanced diet.

• Group 4 – Ultra-Processed Foods (UPFs)
Industrially manufactured foods made using refined ingredients and additives such as emulsifiers, flavours, colours and preservatives. Examples include soft drinks, confectionery, sauces, salad dressings, ready made meals, packaged snack foods, instant noodles and many convenience foods.

While research continues to investigate the mechanisms involved, diets high in ultra-processed foods have consistently been associated with poorer health outcomes. Emerging evidence also suggests that high intakes of UPFs may negatively influence the diversity and function of the gut microbiome.

In clinic, I’m seeing a similar pattern: people whose diets are dominated by ultra-processed foods often present with digestive complaints, poorer metabolic health and lower dietary diversity - all factors that can impact the health of the gut microbiome.

✨ The takeaway?
The goal isn’t to eliminate every processed food. Instead, build most of your meals around Group 1 foods, use Groups 2 and 3 to cook and enjoy balanced meals, and think of Group 4 ultra-processed foods as discretionary foods - foods to enjoy occasionally rather than relying on every day.

Your everyday food choices matter more than occasional indulgences 💚

25/05/2026

Everybody is talking about weight loss medications…but nobody is talking about what may be lost alongside them.

Muscle loss. Nutrient deficiencies. Metabolic health. Weight regain once the medication stops.

These are the conversations we need to be having.

Join me for this free Natural Medicine Week workshop on supporting your body on GLP-1 medications. ✨

07/05/2026

Mums are so good at looking after everyone else…
but so often, they put themselves last.

This Mother’s Day, give her something that truly lasts 🤍

✨ More energy
✨ Better balance
✨ Support for her metabolism, hormones & gut health
✨ A personalised plan designed just for her

Introducing The Mum Reset Package 🌿

A personalised nutrition experience to help her feel like herself again - without restrictive diets or extremes.

Because flowers fade… but feeling good in your body doesn’t.

🎁 Limited Mother’s Day offer
📩 DM me “MUM” for details or visit website: https://www.healthroughhealth.com.au/pricing-plans/plans-pricing

HEAL.Through.Health

14/08/2026

09/08/2026

09/08/2026

08/08/2026

06/08/2026

06/08/2026

03/08/2026

02/08/2026

25/05/2026

07/05/2026

Address

Opening Hours

Telephone

Website

Alerts

Shortcuts

Share

Category

Listing takedown request