Only Control What You Can Control

Uncategorized Aug 12, 2020

Think about your life as a big round circle. We all have a lot going on. There are plenty of stressors in our life. Some are emotional. Some are physical. Some relate to health or trauma. Some are toxin-overload or nutritional related. Some are thermal related. Some things we can control, some things we can not. 

Stress, overwhelm and anxiety often arise when we worry about things that are outside of our circle of control:

We have created a mindset exercise which we'd love to share with our followers, to not only help you to identify all the stressors in your life, but to also help you to identify things you have control over, and things you can start working on immediately to start reducing stress levels.

In your journal, complete the following activity.

PART 1 - Follow the steps below:

  1. List all your current stressors (i.e. home, family, relationships, communication issues, work, financial, time, health concerns, major life events, etc).
  2. Score...
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Are you in FLOW?

Uncategorized Aug 11, 2020

Are you in FLOW with your health & happiness right now?

FLOW: This is a term we use in our Functional Medicine model to determine if you are doing the things you need to do in order to be healthy & reach optimal health AND feel joy and happiness along the way.

Or are you STUCK? Stuck is a nasty place to be in. It's where you're in a state of flight-fight-freeze-or-facade. It's a place of stress, overwhelm & pain. You're not doing the things you need to do in order to be healthy AND you're feeling pain (this could be your physical symptoms AND your emotional state of discomfort, anxiety, guilt, shame, etc).

Then there's FORCE: Force is where you are doing the things you need to do to be healthy, but you're forcing things and burning out. This is often the people who are rushing around, doing one hundred million things in their day. This will always lead to further physical and mental pain, even if you're trying hard to 'do' the things you need to do to be healthy.

Or are...

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Ginger Cookies - SIBO friendly

Uncategorized Aug 11, 2020
Are you currently treating SIBO (small intestinal bacterial overgrowth) and looking to spice up your diet? These Ginger Cookies are a delightful little treat to help your gut healing journey a little more enjoyable.
Remember, that on the SIBO Biphasic Diet, you should limit the amount of nuts and honey you have per serve/day...So don't go crazy with the cookies, lol! 1 or 2 cookies per day should be fine, but see how well you tolerate them. If you also have a fungal overgrowth, you will want to switch the honey out with stevia. 
This recipe complies with Phase 1 (semi-restricted) & Phase 2 of the SIBO Biphasic Diet.
  • 2 cups almond flour
  • ½ cup almond butter
  • cup raw honey
  • ¼ cup ghee 
  • cup coconut milk (make sure there are no gums or thickeners - Pure Harvest is a good brand)
  • 1 egg
  • ½ tsp baking soda
  • 1 tbsp vanilla extract
  • 4 tsp cinnamon
  • Thumb-sized piece of fresh ginger, pressed through a garlic...
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Creamy Pasta Sauce (DF)

Uncategorized Aug 06, 2020
Are you dairy-free, but missing that creamy dairy texture? Try this super yummy dairy-free creamy pasta sauce! I pour this over gluten-free & soy-free legume-based pasta. You would hardly know the difference!
This recipe is compliant with our Adrenal Healing Nutrition Plan. 
  • 1 tbsp olive oil
  • 2 medium shallots, diced
  • 8 large cloves garlic, minced
  • 1 pinch each sea salt and black pepper
  • 3-4 Tbsp arrowroot powder
  • 2 1/2 cups unsweetened plain almond milk
  • 1-3 tbsp nutritional yeast
  • 2 tbsp basil, diced
  • In a large frypan over medium-low heat, add olive oil, garlic and shallots. Add a pinch of salt and black pepper and stir frequently, cooking for 3-4 minutes until softened and fragrant.
  • Stir in the arrowroot and mix with a whisk. Once combined, slowly whisk in the almond milk a little at a time so clumps don’t form. Add another healthy pinch of salt and black pepper, bring to a simmer and continue cooking for another 4-5 minutes to thicken....
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Low-Histamine Mango Ice Cream

Uncategorized Jul 28, 2020

Struggling with histamine intolerance and stuck on what to eat? Here's a yummy (and super easy!) sweet treat to keep you happy :)


  • 2 cups frozen mango
  • ½ cup coconut milk
  • 1-2 tbsp organic raw honey


  1. Pour frozen mango into a high speed blender or food processor (I use my Thermomix, but any high-speed blender/processor will work).
  2. Add coconut milk and honey to the mango and turn the blender on high. If the blender is struggling, add another tablespoon or two of coconut milk.
  3. Blend on high until the mixture is creamy and has a consistent texture.
  4. Spoon into a bowl and enjoy immediately.


This recipe is approved for our following Healing Diets:

- Low-Histamine Diet

- Adrenal Healing Nutrition Plan

- Low Hydrogen-Sulphide Diet

- Gluten-Free / Celiac & Non-Celiac Gluten-Sensitivity

- Dairy-free

To comply with our other Healing Diets, sub these ingredients:

- Advanced Elimination Diet - sub the coconut milk for water


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If nothing changes, nothing changes

Uncategorized Jul 27, 2020

Right now, you’re probably feeling overwhelmed. You’re confused about what is causing your health issues. Your life feels chaotic. You’re uncertain about what you should be doing to fix things.

What if we had something that could turn your Confusion into Clarity. Your Overwhelm into Calm. Your Chaos into Control. Your Uncertainty into Confidence?

You would take it, right?

There are two options:

1. Keep doing the same thing

It just all seems too hard. You don't know where to start. Maybe you've tried in the past to seek help, with little results. Maybe you're scared to invest your money into something that might not 'work.' Maybe changing feels like too much of a gamble. Maybe you don't have enough time or energy to do the hard work of healing. Maybe you're hoping for a 'quick-fix' so you jump from doctor to doctor, or supplement to supplement, trying to get a cheap, quick fix. Maybe you don't value yourself enough to give yourself the space to heal. Maybe you don't...

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Uncategorized Jul 22, 2020

Last blog post, we spoke about the benefits of our Rise Up Protocol, which accelerates you to the root cause of your health issues in 45 days, and sets you up with the foundational things you need in order to heal.

Today we wanted to shed more light on what follows after Rise Up: our Immersion Protocol. At Chris & Filly, our mission is to find you ANSWERS & give you SOLUTIONS to your health issues. Health can seem complicated, but we believe that the body falls apart in only so many ways. In the initial 6-weeks of working with us, we dig deep into the things that are causing you to feel sick.

The Immersion Protocol is all about diving deep into the healing process, so that you can finally achieve real, long-lasting results. This deep healing will require more time, usually anywhere from 6-12-months. Depending on lab results, this may involve healing your neuroendocrine system, gastrointestinal system and/or your liver detoxification system. We go...

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Seafood Coconut Soup

Uncategorized Jul 20, 2020

Are you on our Anti-Candida Healing Nutrition Plan and looking for a compliant-friendly meal to spice things up? Give this delicious soup a try! I made this the other week to take to a family pot-luck dinner, and it was an absolute hit. 

You don't have to go deprived when trying to squash Candida! This soup can also be loving devoured on our Adrenal Healing Nutrition Plan. See below for how to sub ingredients for our other nutrition plans. 

(Funny side story...I've actually tried making this soup in our slow cooker. But it wasn't cooking in time, so I grabbed the ceramic slow cooker pot and chucked it on our gas stove and cranked up the heat. DO NOT DO THIS...EVER! After about 5 minutes, the ceramic pop CRACKED clear around the whole pot and the soup started seeping out onto the stove. GAHHH!!! Lol. Lucky I heard it and was able to salvage/scoop most of the soup into another (gas-stove-friendly) pot to continue cooking. You could cook the soup in a slow cooker - but would...

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Rise Up

Uncategorized Jul 18, 2020

Many people come to us feeling at the end of their tether. Their overwhelm and body inflammation is so consuming, that they barely feel like they are surviving.

"I can't see how I can keep living like this."

"I feel like I'm stuck, with no way out."

"I'm just a shadow of what I used to be."

It's heartbreaking, but we've heard clients say these exact words when they first come to work with us. For some people, it's even difficult to imagine that life could be any different.

But guess what?

Life can be different! And with the right support and up-levelling your capacity, things can become clear to you very quickly.

This is where our Rise Up Protocol comes into play. Utilising the four pillars of our Functional Medicine Signature System - testing, mindset coaching, lifestyle coaching and nutraceuticals - we help you to RISE UP and start SURVIVING in as little as 45 days.

Our Rise Up Protocol is designed to accelerate you to the root cause of your health issues. This protocol is...

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Testing & Recorrecting the 3 Body Systems

Uncategorized Jul 14, 2020

You're sick and you don't know why and you're frustrated and confused. I get it! I was there too! After I had my babies, my body felt like it was falling apart. I struggled with anxiety, reflux, low immunity, chronic pain, acne, low libido, fatigue...and a myriad of other random symptoms.

In the middle of having children, I started studying Nutritional Medicine. Yes I was interested in changing my career path, but this investigation into natural medicine was really a journey to heal my own body and mind. The more I learnt, however, the more I became even more confused about what it was that was making me sick. I was bombarded with so many 'theories' and potential 'diagnoses' that I became paralysed by overwhelm. I sought after help from other practitioners, and while many of them helped reduce some symptoms, I didn't ever feel like the root cause and/or physiological imbalances were addressed.

In my fervour to get to the bottom of my health issues, I came across Dr...

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