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Cave Setup

Uncategorized Nov 16, 2020

Sleep is an essential part of the healing process. In fact, much of our healing and repair happens when we are asleep. 

We have evolved to hibernate daily and operate best when we dwell each night in a cave, safe from predators and comfortable enough to promote a restful night’s sleep.

This checklist is a sleep-snippet taken out of our Rise Up Protocol, and is our way of ensuring that you get an excellent rest each night and that you wake up ready for whatever challenges the world throws your way that day.

Let’s get started!


What to Do

1. Keep your cave DARK

  • The use of a sleeping mask is a simple and cost effective option.
  • Blackout curtains can be used if you have artificial light outside (eg street lights) lighting up the room.
  • Disconnect bright clocks or lights. 

2. Keep your cave COOL

It’s important to keep your bedroom at a comfortable temperature (15-20deg tends to be ideal for most people). If you’re too hot, melatonin production...

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Are Nutritional Deficiencies the Root Cause?

Uncategorized Nov 13, 2020

I’m going to play the Devil’s Advocate, here, and say that NO! Nutritional deficiencies ARE NOT the root cause of your health issues.

Yes low vitamin B’s, and magnesium, and iron, and the like can - and do - cause symptoms of anxiety, and insomnia, and fatigue, and more. And yes, supplementing with these nutrients can relieve symptoms. But they are NOT the root cause of those symptoms.

In our Functional Medicine system, we dig deeper, and ask: why do you have nutritional deficiencies in the first place? Some key things we think about are:

  • Are you eating enough nutrient dense foods? If not, this could be the ROOT CAUSE.
  • Are you actually breaking down and assimilating those nutrients effectively in the gut? Or do you have insufficient stomach acid or bile or digestive enzymes to make this happen, or do you have leaky gut, or pathogenic overgrowth which is preventing absorption? Your poor gut function could be the ROOT CAUSE (but then you have to ask…what is...
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Egg Cupcakes

Uncategorized Nov 10, 2020
Looking for some new breakfast ideas that you can consume on the 2-Week Blood Sugar Reset in the Healing Adrenals Nutrition Plan. These little morsels are delicious!
Time-Saving Tip: Save yourself time and effort and double this recipe and freeze the cupcakes for later use. Cupcakes are great for breakfast or snacks on the go.
12 eggs
1 green onion
2 zucchinis
8 slices bacon
1 cup roasted red and yellow peppers
4 cups fresh spinach
Black pepper to taste
1. Preheat oven to 180°C and grease two muffin pans.
2. Whisk all your eggs in a big bowl along with your desired amount of black pepper.
3. Put the green onion, zucchini, bacon, and peppers in a food processor and process until finely chopped but NOT smooth. Add this mixture to your eggs.
4. Next, add the spinach into the processor, finely chop, and then add to the eggs in the bowl.
5. Mix the egg mixture well, and then, using a 1/4 measuring cup, fill the muffin pans (you’ll be able to make...
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Creamy Pear Smoothie

recipes Nov 04, 2020
I’m a little in love with pears in smoothies! This is a quick and yummy breakfast option on the adrenal nutrition plan (omit the honey if you’re still in the initial 2-week blood sugar reset). Frozen cauliflower gives the smoothie the same creamy texture that banana does (without the extra sugar) - woot!
This recipe also complies with our low-histamine & low-hydrogen sulphide diet guidelines.
1–2 g ginger root
1 pear
1/2 cup frozen cauliflower
2 tbsp rolled GF oats
1 tbsp macadamia butter
1 tbsp flaxseed oil
1 cup coconut milk
1 scoop collagen protein powder (like NutraOrganics or ATP Science NoWay)*
½ tbsp raw honey
Place ginger root in a high-speed blender and blend until fine.
Add all other ingredients and blend for 30 seconds, or until smooth and creamy!
*Note: use collagen powder with caution if you are histamine or hydrogen sulphide intolerant. I'd advise trying quarter of the amount first, to see...
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Silverbeet Sesame Chips

Uncategorized Oct 28, 2020

Ok. Right. If you have not tried turning silverbeet into chips...with sesames...YOU MUST! These are absolutely moorish bites of goodness. My fab Dad dropped over a big bag of homegrown silverbeet yesterday, and my 5yo demanded we turn them into chips. Lol - she looooves kale chips, and the silverbeet worked just as well.



  • 1 bunch silverbeet
  • ¼ cup tahini
  • 2 tbsp sesame seeds
  • 1 tbsp olive oil
  • 2 tsp ground coriander
  • 1 tsp pink himalayan salt



  • Preheat oven to 120 degrees celsius. Prepare two baking trays with baking paper.
  • In a bowl, mix together the tahini, sesame seeds, olive oil, coriander and salt.
  • Tear the silverbeet into pieces, and mix into the tahini mixture.
  • Place the silverbeet in a single layer on the baking trays and bake in the oven for 50min, flipping the silverbeet chips over halfway through.


This recipe is approved for our following Healing Diets:

- Adrenal Healing Nutrition Plan


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Castor Oil Pack

Uncategorized Oct 22, 2020

The castor bean (Oleum ricini), also known as Palma Christi, due to its shape and healing properties, is known principally as a cathartic (strong laxative). A gentler use is in the form of a pack placed over the abdomen, usually with heat applied. The oil is absorbed into the lymphatic circulation to provide a soothing, cleansing, and nutritive treatment. 

The castor oil pack has many applications and is specific in cases of uterine fibroids and ovarian cysts that are non-malignant. Other conditions which respond well include headaches, liver disorders, constipation, intestinal disorders, gallbladder inflammation or stones, conditions with poor elimination, nighttime urinary frequency and inflamed joints. It is to be used with caution during pregnancy, bleeding or during menstruation as it may create additional bleeding. 


Materials Needed

  • Organic castor oil 
  • 36” x 18” white cotton or wool flannel
  • Heating pad or hot water bottle
  • 1 large or 2...
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Chicken Pesto Bake

Uncategorized Oct 20, 2020
Ok, so this has to be my most favourite way of eating chicken at the moment. DEEEELISHHHH!!!
This recipe is Adrenal Diet friendly, and can also be easily altered to fit within the guidelines of the SIBO Biphasic Diet and a Low-Histamine Diet.
  • 1kg chicken thighs
  • 40g vegan cheese (or parmesan cheese)
  • 3-5 garlic cloves
  • 160g cashews
  • 25g fresh basil
  • 120g olive oil
  • Turn oven on to 180C. Grab a casserole dish and lay the chicken breasts out in the dish in a single layer.
  • In a high-speed blender (I use my thermomix) grate the cheese and garlic until finely cut.
  • Add the rest of the ingredients and blend for 5-10 seconds until a chunky pesto is formed. If you want a smoother texture, blend a little longer.
  • Spread the pesto over the chicken and bake in the oven for 40minutes, or until chicken is cooked through.
  • Serve with steamed veggies, salad, or hand-cut baked sweet potato chips.


This recipe is approved for...

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Blueberry Brownies

Uncategorized Oct 14, 2020
Who else can't get enough of brownies?! This is naturally sweetened with blueberries, and only a touch of honey, and is delectably moist and fudgey. Yummy!
This recipe is adrenal diet (post the initial 2-Week Blood Sugar Reset) & SIBO biphasic diet (phase 2) friendly.
  • 2 ¼ cups almond meal
  • ¼ cup coconut flour
  • ½ cup raw cacao powder
  • 1 teaspoon baking soda
  • ¼ teaspoon salt
  • ¾ cup blueberries plus more for the top of the brownie
  • 2 tablespoons raw honey
  • cup full-fat coconut milk
  • cup coconut oil, melted
  • 1 teaspoon apple cider vinegar
  • 2 teaspoons vanilla extract
  • 2 eggs, room temperature
  1. Pre-heat the oven to 180°C. Place a piece of baking paper on the bottom of a slice tin.
  2. In a large bowl mix all the dry ingredients: almond flour, coconut flour, raw cacao powder, baking soda, and salt.
  3. Using a food processor or blender, pulse together the blueberries, honey, coconut...
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Can you have too much zinc?

Uncategorized Oct 10, 2020

People who are highly stressed and worn-out, will often have worn-out immune systems as well. The more stressed you are, the more your immune response becomes down-regulated, causing you to be more prone to picking up viral infections and/or chronic bacterial infections.

If I asked 100 people what the top immune-boosting nutrients are, I’m sure zinc would be high up there! And quite rightly, zinc is essential for a healthy immune system.

But here’s the thing…I see way too often people mega-dosing (or using zinc long-term) to boost their immune system (especially since the Rona!), or because they read it was a good thing to supplement with. 

But did you know zinc can drag down copper levels? Copper is usually considered a ‘bad’ or ‘toxic’ mineral, but it is essential in small amounts to keep our body functioning well. It helps maintain healthy bones, blood vessels, nerves, AND…wait for it…immune function!


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I almost gave up...

Uncategorized Oct 08, 2020

Hello, it’s Filly here! I often share about my own personal healing story.

The thing is, it wasn’t all smooth sailing. I remember the first few months into healing my stressed out adrenal glands, I was starting to see some improvements. I was diligently taking my nutraceutical supplements, I was eating all the foods to support my adrenals, I cut back on high intensity exercise, I was doing my breathing exercises, and I was going to bed on time.

The problem was…I still had Rushing Woman’s Syndrome. I was still running around like a chook without it’s head, doing waaaaay too much. I was doing-doing-doing, from the moment I woke up, to the moment I went to bed. I even became a bit obsessed and regimented with my eating, taking supplements and bed time. I got angry when others didn’t ‘obey’ what I was doing.

It wasn’t until my young daughter said to me: “Mummy, why are you always so angry all the time? Why don’t you...

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