Nourishing the body, mind and spirit.

As an Accredited Practising Dietitian, I spend my days helping people nourish their bodies with a variety of food and regular physical activity. Earlier this month, I was reminded that nourishing the physical body is only a small portion of caring for our overall health and wellbeing.

At the beginning of this month, I was lucky enough to spend 5 days in stunning Byron Bay, at the inaugural Body Positive Retreat , facilitated by the wonderful Fiona Sutherland and Sarah Harry. Although initially excited by the prospect of the retreat, I was highly apprehensive about attending; how would I cope spending a week with complete strangers, no gym, and no control over what I would have to eat?? A week of living outside my comfort zone ensued!

Despite being plagued with apprehension and guilt for attending the retreat, I am so grateful I attended this enlightening escape. My mind has certainly been broadened to encompass mental and emotional health as part of looking after myself.

There is no doubt the retreat was challenging; day 1 and I was already challenging my thought processes in a group discussion about body image. Why do we put so much pressure on ourselves to achieve the 'thin ideal?' How many people in the world actually look like that? Why do we (I) aspire to look like the girl on the front of the fashion or fitness magazine? You know, the one who has been photo-shopped and airbrushed to an inch of her life. Yeah her! Good luck with that. The body positive retreat made me consider, what if, instead of criticising ourselves for not looking like the cover girl, we looked inside ourselves and celebrated all our wonderful qualities? It's hard, but from what I learned over those few days in Byron Bay, it's also oh so worth it.

During the retreat, we also discussed the wonderful work of Dr Rick Kausman and his If Not Dieting, Then What? work. This led to talk of (and an attempt to practice) 'mindful eating' - the challenge of being truly present whilst eating; paying attention to the appearance, smell, texture, mouthfeel and taste of food. Quite different from shovelling it all down whilst sitting in front of the TV. It is amazing how different food seems when you really pay attention to it! There is no moral value attached to food when eating in this manner, you just appreciate it for what it is and where it has come from.

Yoga and meditation also featured heavily throughout the retreat as a way to connect with our bodies. I will admit I struggled big time with the yoga and the meditation on day 1! Compared to the high intensity gym classes I usually complete, the yoga felt very much like a waste of time. However, once I came to understand it and connect with my breathing and my body, I fell in love! I really struggled to slow my racing mind, but at the end of the retreat I was surprised by how calm and clear I felt.

Not a bad view for early morning meditation. 

Another fascinating topic of the retreat was sleep. Often overlooked, but ever so important for our health. The lovely Thea O'Connor spoke on how a 20 minute nap can re-invigorate the body and also calm the mind. You can join the #napnow revolution by napping for good health and getting your colleagues to do the same. Go on, you will be more productive if you do......

In regard to the food on offer during the retreat, all I'll say for now is oh my. There was a sumptuous array of wholesome fresh food which was just to die for. I think that is a post in itself though....

 I did purchase the chef's cookbook and have attempted to copy a recipe or two already. Man I ate well over those few days!


That has been a very slight snapshot of the joy of the first Body Positive retreat. It was such a wonderful experience which I am so thankful to have attended. I have come away feeling relaxed, rejuvenated, and with a greater understanding of myself. I've also returned home with a few new friends, a wealth of knowledge, some yummy recipes and a positive mindset. I hope I can continue to use positive thinking to appreciate things for what they are and enjoy the present moment. It takes practice but I;m willing to try and would encourage you all to do the same!

Until next time, stay positive, love yourself, and thank you for reading.

Em x

True to my name

Hello and welcome to my blog, Orchard Fresh Nutrition. For my maiden post, I thought I'd share a bit about myself and what has inspired me to create this blog. 

So, I'm Emily. An Accredited Practising Dietitian working in community health. My passions lie in creating nutritious meals and snacks, eating delicious foods, and moving my body. More recently I've also developed somewhat of a green thumb, growing my own vegetables and fruit. (Although I must pay credit to my Dad for watering said plants and thus keeping them alive). 

As a dietitian, my work life and home life sort of blur into one to a degree; it's all about good food and good health. What I love about my work is that I can communicate what I know and what I have learnt about nutrition and health, and share this knowledge in 'plain language' to the clients I get to meet each day. There is soooo much misinformation relating to nutrition in our media and it makes me cringe! No wonder people are confused!

By the time people have been referred to me, they have many many questions and perhaps false ideas which I love to debunk. The most common myth I would hear is "I thought fruit was bad for you?" Seriously, I would hear this on a daily basis. This question always makes me think back to my teenage years, and a routine trip to the dentist. The dentist commended me on yet another visit with no cavities and no work required. I remember Mum saying in response, "Well, Em is true to her name, she eats foods from the orchard, not the lolly aisle." And it is true; I wake up to a big bowl of fresh fruit every day, and fruit or veggies are my go-to snacks. So when people come to me and tell me they avoid fruit because 'I thought it was bad for you,' I really do get a bit mad! 

Fruit is an essential part of a healthy diet. According to the Australian Guide to Healthy Eating (AGTHE), all adults should consume 2 serves of fruit daily. Fruit provides essential nutrients such as fibre, vitamin C, vitamin E, and antioxidants and phytochemicals. 

Even if you have diabetes, it's absolutely fine to have a banana or to have a handful of grapes... just not the whole bag; like with everything, it's all about moderation. 

The AGTHE recommends we consume 2 'serves' of fruit daily, with a serve being equal to the one medium piece of fruit, 2 small pieces of fruit, or one cup of fruit salad. However, if you are tossing up between snacking on an extra piece of fruit, or a slab of cake, then nutritionally fruit wins hands down!

My advice: fruit is a a nutritious, delicious and essential inclusion in your daily diet  - after all, 'an apple a day keeps the doctor away.'