Self Care VS. Self Sabotage

Health & Wellness Retreats
Nutritionist and Wellness Coach

Self-Sabotage vs Self Nurture

Self-care would have to be the number one most important thing to do for ourselves & our health. It is the number one piece of advice me and most other healthcare practitioners would advise people to do, foster self-care, MIND YOURSELF.

But I want to talk more about the difference between self-care and self-sabotage and how to recognise when we could be sabotaging ourselves versus nurturing ourselves. It can be a fine line and a tough line to see as we can believe that we are nurturing ourselves but we are actually in the long run sabotaging ourselves. Good examples of this could be having a long term goal of weight loss (self-care – healthier physical body and most likely happier in self) and continuing to ‘nurture’ yourself after a hard day’s work with wine, chocolate or cheese and biscuits. Or, wanting to increase fitness levels (self-care – taking care of long term health through healthier body & mind) but continuing to stay in bed in the mornings when you had scheduled exercise. Having a wine or piece of chocolate can be totally helpful and nurturing SOMETIMES, or having a good old sleep in is TOTALLY necessary at times as well, it’s about finding the balance between nurturing yourself in the moment and keeping in mind your long term goal. If I want to increase my fitness levels I WILL need to exercise, that’s a reality. And exercise is good for me so I am taking care of myself by exercising. So, when I wake up in the morning and I’m feeling super tired from a bad night’s sleep and it’s so cold outside and my bed is so nice and warm, I have to ask myself “WHAT IS MY NUMBER ONE NEED RIGHT NOW”? “Which activity is going to make me feel the best in the long run”? Is it staying in bed and getting some extra sleep so I can be happier throughout the day and function clearer or is it getting out of bed and exercising which will take me a step closer to my long term goal and I will most likely feel energised from the exercise? If staying in bed is truly what you need in that moment (which it totally can be) just recommit to exercising the next day, no need to beat yourself up over it.

When we find ourselves sabotaging our efforts to achieve a long term goal it could be to do with a part of ourselves being unsure about the reality of achieving our goal. For example, I want a thriving business; having a thriving business in reality means I will be busier and have less time for certain things. I have had to address the part of me that is concerned about not having enough time, and the fear around being too busy to move forward with my goal and stop sabotaging it by doing no work. Sometimes this could be slightly out of our awareness and will require some thought and checking in with yourself and your goal. A common one with weight loss can be to do with a subconscious belief about our family or friends not liking us thinner or ‘how will my friend feel if I am smaller and she is still larger’ or ‘I won’t be able to maintain the results’ or ‘I don’t believe I can sustain this lifestyle’ and the list goes on.

If we have long term goals they require daily small steps to attain them and daily choices. When the goal can seem far away we can lose sight and feel uninspired so it is really important to make sure the goal FEELS good. If you are finding it way too hard to get out of bed earlier to exercise assess how the end goal feels, assess if it’s possible to exercise at other times that may be easier and assess if you really want to achieve better health and fitness and what thought patterns are getting in your way. It may be as simple as a change of mindset from ‘I want to stay in my bed as its warm, cosy and I’m tired’, to’ I’m choosing to get up and exercise today as it moves me closer to my end goal and will make me feel good, and I can sleep in tomorrow’. Recognising the difference between self-sabotage and self-care is an essential if you are finding you just can’t seem to kick into action. Check in with yourself to see what you REALLY need, some reassessment may actually be what are needed.

I draw on my transpersonal coaching skills to specifically look at individual behaviours, lifestyle, your emotions & any specific goals you want to achieve. If you would like to book in for a coaching session please click here

Cassandra x

Cassandra Parrish Nutritionist

Food, Friend or Foe?

Food Support Vs Problem??

We all need support; we need support in many different ways and from many different people and things. The reality is we don’t always get the support we need. This happens for many different reasons, we may not be able to ask for it, we may not know what support we need, and we may not have it physically available to us.

Support is different things for different people. To some it may mean help around the house or with their children, to others it may be their friend network that offer emotional support, it may be paid support via helping professionals and to some it may be exercise or food. Yes, I just said food. That may sound crazy but the reality is we are emotional beings and those emotions are entwined with our food choices. It’s what’s known as emotional eating. “Emotional eating”, I feel, gets a pretty bad wrap and most people associate it with negativity and it doesn’t always need to be. Food can be used as a support when the emotional eating that occurs is making us feel good/better and when the food is not being used to disguise or numb what is really going on. We celebrate with food and we console with food, we can have happy childhood memories brought back to life through food and have many amazing celebrations that include family and food.

Many people that come to see me are surprised when I don’t ask them to stop eating particular foods or ask them to stop particular habits that they deem “unhealthy” straight away. I can recognise when food is being used as support, I do it all the time myself and when people are struggling in life I feel it is ok to use it UNTIL we can introduce some alternatives. What is important is to recognise how food makes you FEEL and how it may be SUPPORTING or NUMBING you . I ask clients to look at what areas in their life they have support and where it may be able to be improved? If people don’t have a lot of physical support in their life through other people I don’t think it is a good idea to take away the other things they are using as support such as food straight away without alternatives being developed. That could leave them with little or no support.

When we can recognise what support looks like to us and how we need it, we can change the way we support ourselves. When food becomes our only support or our only emotional outlet, that is when it can turn from support to a numbing problem. Only you can work out on an individual level when food is no longer serving as a support and causing more of a problem. Recognising how you need to be supported and accessing that support is an essential part of overall wellbeing, however it looks for you.

I draw on my transpersonal coaching skills to specifically look at individual behaviours, lifestyle, your emotions & any specific goals you want to achieve. If you would like to book in for a coaching session please make a booking here

Cassandra x

Cassandra Parrish Nutritionist

Two Week Nourishment Program Before The Silly Season


2 Weeks to Reset the body, Detox, Feel Good and Get Ready For Summer

It has started already, this crazy time of year! When the Calender starts to fill up with social engagements, parties, end of year celebrations. So before it gets really crazy I am proposing a 2 week reset challenge to give your body and mind some extra nourishment before the Silly Season really kicks in.

We can start with the mindset of “I’ll just wait until the New year” or we can realize that there are still 7 weeks before Christmas and you can kick-start some weight loss or start to improve your energy and health way before then! Why wait? A reset could be just what your body needs to kick back into gear and get you feeling good and motivated again.

I am staring this 2 week challenge in 2 weeks time on the 19th of November and it will be finished just in time for December! It really is amazing what can be achieved in 2 weeks and how much better you can feel. If you are feeling sluggish, unmotivated and uninspired then this could be exactly what you need to get your Mojo back.

Everything you need to succeed is included in the program and I have also included 2 consultations with me at the beginning and the end to ensure you stay motivated and know where to go after it is finished. All the details are below, all you need to do is contact me or follow the link to sign up.

2 week Reset Program Includes:
2 x 30 minute consultations (Phone/Online or in Person)
All Supplements
Meal Plans, Shopping List, Allowable Food Lists, Movement suggestions, Nourish Your Mojo List.
$300 (1 payment or 3 weekly payments of $100)

If you would like to join in and feel ready and motivated for summer please contact me or follow the link below to book (2 week Reset Program listed in Programs). Places are filling fast so please get in touch so I can schedule your first consultation in before kick off on the 19th!

Exercising Your No Muscle

Exercising Your No Muscle

Recently in my life I have been looking at my ability to say no to others. I always attract clients that are working on or needing to work on similar stuff. I learn through my clients, that old saying the teacher teaches what they need to learn is strong in clinical practise! I have had to have this discussion with nearly all my clients recently, particularly women.

How are you at saying no to others? Saying no can be hard as we often have to let people down and dealing with their feelings can be uncomfortable. Here is the thing, if you are constantly doing everything for everyone else it often comes at a cost to you. This obviously isn’t the case in all situations but what I have seen lately are people doing everything for everyone else and not much for themselves because they don’t have anything left in their tank.

I think that saying no is like a muscle that we need to exercise, we can start practising say No to easier things, things that will not cause as much discomfort and work our way up to the tougher situations like saying no to loved ones or friends. Similar to how we work out at the gym or during exercise, it’s advised to start out more gentle and work up to strenuous exercises, when we go too hard to fast we cause injuries. If we start saying No to family members who are used to us doing everything for them, their unpleasant response could make us feel so bad that we put it in the too hard basket and don’t say no anymore.

Settings boundaries around your time and where you are placing your energy is the ultimate form of self-care & self-love. I know for me when I don’t overschedule my life, my family (who are the most important to me) get the best of me, rather than my sloppy, agitated, tired left overs. Saying No will make other people uncomfortable because they aren’t getting what they want and they are entitled to feel what they are feeling; the key is not taking their emotional response personally.

If you have an empty tank, your energy is low and you have no time, it may be time to start saying No a little more. Start with easier things like instead of hosting a dinner party opt instead to go out so you aren’t left with the work, say no to babysitting extra kids or catching up for coffee with that old friend. Whatever it may be in your life saying no will create more space and time for you which is the most important thing in your world!

If you have any concerns about your health, just want to feel fabulous or want some support please contact me .
Cassandra x

Mother’s Day

Another Mother’s Day, another day to be reminded that I am without a mother. A day to be reminded that I had to learn the most fucked up lesson that I never wanted to learn & yet the most powerful, how to mother & parent myself.

I not only mother my 2 little girls I have to mother myself. Because when my own mum & then my dad physically left this earth my inner child said “oh no I’m an orphan” and I had to say “yes honey you are, but me, your adult self, will learn to parent you”. “So when your scared & lonely I will stand up & say I’ve got this”.

I’m not doing half the job my mum could do but I’m doing it anyway, I’m learning, making progress & not giving up. I can hear my mum say I’m here I haven’t left you I’m still around & I say I know but I still need to physically parent myself when my inner child doesn’t believe.

I look at Mother’s Day as a day off! A day not to parent or mother (except for kisses & cuddles of course) but A day I can focus on me & mother myself. Because I’m tired, my soul is tired & I just want a day to be still. I’ve heard that grief is the acknowledgment that we loved. Well I’ve loved, I loved so hard & so much that when my mother left this earth I thought that’s it then, I’m done, I don’t want to be here anymore, I have nothing left. But then somehow I realized I’m not done & more life happened & more realizations that I am so far from done!

I realized that the greatest gift I can give my parents & my inner child & all of me is to live! To live wholehearted & all in. And to carry on with the grief as proof of how much I love & how much I was & still am loved. To carry on as the Love Warrior ( to use Glennon Doyle-Melton’s term) I am & raise my own little love warriors! To be true to my aching heart & to find the beauty in the everyday. I don’t need words of encouragement that everything will be ok, everything IS ok. That is the beauty of it all, I’m here & being & loving in a world without my mum & dad & the learning’s will continue……..

Cassandra x

Cassandra Parrish Nutritionist

Glorious Guts – One day workshop

One Day Workshop


9:30 – 4:30 PM

3/360 Matcham Rd, Matcham NSW 2250

One day to empower yourself to health! Full of fun, inspiration & education!


Glorious Guts – everything you need to know about digestion & immunity & why digestive health is so important!

Wholefoods Rumble – how to increase wholefoods & add more nutrition into your diet, chemicals & toxicity & their effect on our health, the ultimate diet rule!

The Modern Day Dilemma – stress & energy! How to increase energy & reduce stress & prioritize yourself! .

Join me & have all the confusion taken out of health!

$175 including lunch (paid at time of booking)

To book call 0449105177 or email:

I’m a Pagan Of The Good Time

I love the Hozier song Take Me to Church, there is a line in this song that says “I’m a Pagan of the good time”. When I heard it, I thought, ME TOO! I am definitely a Pagan of the good time! Yep, I love a good party and celebration. I wanted to be a singer when I was younger and I swear my inner rock star regularly comes out! I will be the one that wants to stay out late and keep going at the end of the night and the one that dances too much at the party. Have you seen that video going around the internet of the girl in a red dress at a wedding dancing crazy? Well, that is totally me! The dichotomy I have with my rock star self is that, as you would know,IMG_4337 I am also a professional Nutritionist! These two parts of me don’t always see eye to eye on life and what is best for me. My rock star meets my Green Smoothie Goddess and says BORING! My parents loved a good party or get together too, I was raised on them so I guess it is in my DNA.

So, I make it my life’s work to bring these two aspects of myself into some sort of alignment and balance, and then I try to teach that to my patients. What I learn, they learn. I am not the Nutritionist to see if you are looking for perfection. No, that doesn’t work for me and I prefer to be honest with people and real about who I am. I drink some wine, eat chocolate and sometimes even chips and pasta (wowsers, am I going to Nutritionist hell?)! But ALL the time I add extra vegetables, drink green smoothies and juices, fast and try to balance it all out. And if I notice my health is altering or symptoms are popping up that are out of the ordinary I address these through diet, supplementation and other healing modalities. Does my rock star self get in the way of me knowing how to heal your gut, enhance your immune system, help your anxiety, identify nutritional deficiencies or help with your fatigue? Hell no!

So if you are looking for a way to improve your health and wellness from someone who gets the pull to enjoy life! I’m for you! I focus on progress not perfection.

After the Easter weekend I totally need to rein things in as it got a little too crazy up in here! So I am fasting and detoxing and shaming my rock star self and feeling like I filled my cup and completely happy at the same time! Why over joyed with happiness? Because I had fun with my family and that is the best thing for me! What I have realised so far in my quest for balance and whole hearted living is if I don’t let my party self out to play she will roar out with a vengeance. And that’s when shit gets a little crazy. For me, this looks like too much mundane living, doing too much mothering and wifing and not enough for me and not having enough fun! If I include having fun as a priority, like dancing, going to the beach, going out to dinner with friends & being a little crazy in my every day, I can see things stay within balance. We all need to be real and human however that looks for us, some people are the masters of balance and others are learning and in the end it’s all fucking good!

Love Cassandra x

PS. Go on and dance like no one is watching and see how good it really feels! Increase your endorphins and gain more energy from fun and laughter.

healty food

Nourishment Week Recipes

14021623_1182706711782123_2781159247944210024_nHere are some recipes if you need them. I haven’t included recipes for every meal as you won’t need them. I have attached the PDF link for printing. Happy Nourishing!

Recipes Nourishment Week

Green Smoothie

1-2 handfuls of greens (spinach, kale, chard, lettuce) 250mls coconut water or filtered water Fruit of choice(frozen banana, berries or mango are delicious) 2 tsp chia seeds 1-2tsp Flaxseed Oil or Hemp Oil 1 tsp Turmeric (if too much for taste add 1/2) 1/2 tsp Cinnamon 1 handful of cashew nuts or 1 tsp nut butter Protein powder (optional) clean proteins only no mass building ones! Blend and serve!

Green Smoothie Options and Flavours are endless! What makes a green smoothie? The green leafy vegetables of course!

Chia Seed Pudding

1/2 Cup Chia Seeds 2 Cups Coconut/Almond or Milk alternative  1-2 Tablespoons of Maple syrup or Honey Berries or Fruit of choice Cinnamon or vanilla or spice to taste Mix all ingredients together in a bowl & let stand for 10 minutes! Viola a simple, yummy breakfast or snack or dessert! The flavour options are endless! I love using 1-2 tablespoons of Cacao or Dutch Coco to make a yummy chocolate pudding. Just use in replace of other spice. Mint also goes really well with these puddings. And they make a fabulous on-the-go breakfast or snack option!

Rainbow Juice

Celery Carrot Leafy green of choice Beetroot Red apple ½ Kiwi ½

Juice all ingredients and add filtered water if desired. Juices are great as snacks

Rainbow Salad

Rainbow salad is just a salad that has various vegetables in it including various colours.

Examples – Beetroot ferment, sweet potato, avocado, cashew nuts, boiled eggs, spinach, grated carrot, red capsicum with tahini dressing.

Make sure salads have oil added such as olive or flaxseed, it is a good way of increasing good fats.

Add nuts and seeds to salads.

Always need protein such as eggs, chicken, fish, beans or leftovers.

Make them tasty; Instagram, Pinterst and Google have endless options & ideas!


Tahini Satay

1-2 tablespoons (or to taste) Tahini (sesame seed paste)

Large squeeze lemon


Boiling water

Mix paste, lemon and garlic pour in hot water and mix until combined and forms a sauce consistency. Great for meats such as turkey or chicken or over veggies.

Parmesan free Pesto

Blend olive oil, pine nuts, macadamia’s or cashews, basil, kale & spinach with garlic and lemon juice.


Almond or other nut butter, coconut cream or coconut milk, garlic, lemon and turmeric use as marinade or sauce.

Salad Dressings

  • Balsamic or Apple Cider Vinegar, garlic, herbs, lemon, olive or flax seed oil,
  • coconut cream and pomegranate (if in season)
  • avocado with lemon, salt, pepper and herbs.
  • Tahini, water, lemon juice, herbs

Chicken Bone Broth

1 chicken carcass (organic free range) 2-3L filtered water 2-3 cloves of garlic 1 teaspoon ginger 2 teaspoons Turmeric 2 tablespoons Apple Cider Vinegar Herbs of choice (thyme, bay leaves, etc) Any vegetables in fridge (carrot, leeks, broccoli, celery etc)

Place everything in a slow cooker and leave to cook (on low) overnight or all day (minimum 6 hours). Use your Broth as a stock in soups or other recipes requiring stock.

Vegetable & bean Soup served with Quinoa

2tbs Cold pressed Olive Oil

1 Brown or red onion

2-3 cloves garlic crushed

2 carrots

2 zucchini

3-4 stems of kale leaves (stalks removed)

1 cup of beans of choice (white, red, balck eyed)

½ cup frozen peas

½ cup red cabbage

½ red capsicum

1 can tinned organic tomatoes

1-2 tsp oregano

1-2 tsp basil

1 tsp Turmeric

1-2 tsp paprika

1 tbls fresh parsley

Squeeze of half a lemon

5 cups chicken bone broth

Heat oil in a large saucepan over medium-high heat. Add onion and garlic. Cook, stirring, for 3 minutes. Add, carrot, zucchini, capsicum, oregano, paprika, basil, turmeric. Cook, stirring, for 5 minutes. Add tomatoes with lemon juice and stock. Cover. Bring to the boil. Reduce heat to low. Cover. Simmer for 30mins, skimming surface occasionally to remove scum. Add cabbage & kale. Partially cover. Simmer for 10 minutes. Stir in peas, beans and parsley. Simmer for 5 minutes or until peas are cooked. Season with salt and pepper. Serve with cooked Quinoa (cook according to packet instructions).

Vegetarian Chilli

This is a Jamie Oliver recipe here is the link

I use chicken bone broth as my stock, I don’t use chilli or nutmeg and I use whatever beans/lentils I have in the cupboard. I serve mine with zucchini noodles, cauliflower rice or over spinach. I serve my children’s with rice.

Cauliflower and Vegetable Satay


2-3 Tablespoon ABC Spread Nut Butter (to taste)

1 can organic coconut cream

2 tablespoons tamari

2 garlic cloves (crushed)

1 tsp ginger

1 tbs raw honey

1 tsp turmeric

Squeeze ½ lemon


½ Cauliflower

2 Zucchini

¼ broccoli

1 Bok Choy or handful of spinach or kale

1 cup chickpeas (organic canned or precooked from dried)

In a saucepan over medium heat, stir & heat the garlic, ginger, turmeric, nut butter. Add lemon, coconut cream, tamari and honey. Stir or whisk over heat until sauce looks relatively smooth. Once slightly simmering add all vegetables and cook until just soft. Serve with brown or red rice, cauliflower rice or zucchini noodles.

NB/ for my children I serve with rice or rice noodles

Pulled Chicken

1 whole chicken (organic/free range if possible)

1 Lemons (cut into quarters)

3 cloves garlic

Mexican Spice Rub (see recipe below)

Place whole chicken in slow cooker, drizzle with olive oil & squeeze of lemon, rub with Mexican Spice Rub, place lemon and garlic in cavity. Cook on low overnight or on high for minimum 6 hours. Shred chicken and stir through sauce and extra spice mix. Serve with rainbow salad, guacamole, fermented vege and Paleo wraps (brought or homemade).

Mexican Spice rub

1 teaspoon chili powder (add more if you like)

1 teaspoon garlic powder.

1 teaspoon onion powder (or 2 teaspoons crushed dried fried onions)

2 teaspoon dried oregano.

2 teaspoons paprika.

2 teaspoons smoked paprika

2 teaspoons ground cumin.

Season with salt and pepper

Mix all herbs & spices in a bowl, store in an airtight container, use for to rub over chicken, fish or meats and add to tomato based sauces for Mexican flavoured dishes,


Sauce for Pulled Chicken

1 tablespoon tomato paste 1/2 teaspoon cumin 1 can (approx.400g) organic tomatoes or ¾ jar Organic Passata Sauce 2 tablespoons rice malt syrup 1 tablespoon cider vinegar 1 tablespoon honey (optional) 2 teaspoons Worcestershire sauce 1 teaspoon Dijon mustard A few dashes Tabasco (optional) Freshly ground pepper & salt (pink or sea salt)

In a saucepan over low heat mix the tomato paste and cumin. Add the tinned tomatoes or Passata Sauce and all remaining ingredients. Stir until combined and simmer for 5 to 10 minutes, until thickened to your liking. Taste and adjust salt, pepper, or other seasonings as you see fit.

This sauce will keep refrigerated for about 2 weeks or can be frozen for up to 3 months.