I’ve been working as a nutritionist for the past 4 years, seeing clients all over the world one-on-one via Zoom and face-to-face, to help them with their nutrition goals. As well as this, I’ve been sharing delicious recipes, nutrition education and plenty of myth-busting on my Instagram!

My morning usually consist of waking up early, having some toast with peanut butter and banana, then heading to the gym to train. Other mornings I might be coaching CrossFit, or on a day off, taking my dog for a walk before a delicious breakfast.

I’m really inspired by all the strong women in the sport of CrossFit. They completely changed my mindset from always feeling like I needed to be as small as possible to be happy, to focusing on getting stronger, performance and appreciating my body for everything it can do and allows me to do every day. Watching the women competing at the CrossFit games, pushing their bodies and minds to the limit, is just absolutely incredible.

I’m also inspired by being outdoors in the green or by the ocean, as well as any colourful plant foods and produce I can turn into something delicious in the kitchen!

I would probably tell myself to stop doing the things which aren’t serving me, and leaving me miserable, unhappy and unhealthy. And that eating as little as possible is taking you in the exact opposite direction to your goals, you have to nourish and fuel your body to live your best life!

We’re obsessed with your recipes, what’s your go-to dish in the colder months?

Thank you so much! Lately I’ve been obsessed with my Lentil Pasta Bake as it’s such a warming, hearty and filling meal to prep for the week in winter! I also can’t go past a daily bowl of oats either.

I absolutely love using them in a creamy porridge or rice pudding which are two of my absolutely favourite things to eat on a daily basis and the Nut Mylk Base just make them extra delicious!

What’s the best advice you’ve been given and who gave it?

WHAT KICKED START YOUR JOURNEY TO HEALTH AND WELLNESS?

My biggest lesson so far has been to fail forwards. 

IF YOU HAD 1 MANTRA YOU HAD TO LIVE BY, WHAT WOULD THAT BE?

WHAT DOES YOUR MORNING & EVENING RITUAL LOOK LIKE?

Go inward to find the answers, and trust yourself and your intuition! In a sea of information, sometimes the best nuggets of wisdom you’ve actually known all along. It just takes a little trial and error trying to find them… Meditation helps. 

WHAT DOES A NORMAL DAY OF EATING LOOK LIKE FOR YOU?

I do intermittent fasting so in the morning I sip on organic black coffee for a few hours until I feel hungry. When that time rolls around, often around 10am, I have 3 eggs, some spinach and some avo. It’s my fave way to start the day. Then I’ll often make a mushroom cacao elixir on hemp milk! This keeps me going for a while, then I’ll have a late lunch which is normally a salad of loads of different kinds of veggies, tahini, hemp seeds and a heap of olive oil. Then I always follow up my lunch with a little treat, normally there’s always some healthy dessert that I’ve been recipe testing, or I’ll have my favourite 100% cacao chocolate. For dinner I love steamed broccoli and grilled salmon, and while I’m making dinner I’ll snack on olives, and some goats cheese with homemade flax crackers..

WHAT’S ONE THING PEOPLE MAY NOT KNOW ABOUT YOU THAT MAY SURPRISE THEM?

I was an avid baker growing up! All I did was spend time making loads of cakes and cupcakes and brownies and slices, all filled with sugar and artificial colours haha! In fact at one stage I used to sell my cakes for birthdays and parties, and made many for 21st’s, 18th’s and kids birthday parties. It’s always been such an art to me and I was completely obsessed, I still have that fascination and passion for being in the kitchen creating, but now I use a very different set of ingredients.

WHAT HAS BEEN THE BIGGEST CHANGE OR IMPROVEMENT YOU FOUND CONSUMING PLANT BASED OR WHOLE FOODS?

The more plants you eat the more plants you crave! Whenever I’m out and about and travelling, I crave a big bowl of veggies like you wouldn’t believe! Give me roasted broccoli over junk food any day!

HOW IMPORTANT IS YOUR MIND SET WHEN IT COMES TO BEING WELL?

It’s almost EVERYTHING! In fact, realising this has made a huge difference to my health journey. I used to obsess over what was on my plate, and then I realised everything really starts in your head, the food choices come naturally after that.

BEING A PROMINENT INFLUENCER THROUGH SOCIAL MEDIA, MANY YOUNG WOMAN WOULD LOOK UP TO YOU. WHAT ADVICE WOULD YOU GIVE THEM?

This is something I wish I could go back and tell myself! 

You have so many things to offer this world and what you look like isn’t one of them. 

So many girls place so much effort and stress on what they look like and it overrides all the amazing things they have to offer. Unfortunately most young people are in the same boat and it’s just part of growing up, but imagine if they took all that energy they spend stressing about how they look and put it into something more positive.

xx

WHAT DOES YOUR MORNING RITUAL LOOK LIKE?

I have a few that I live by! But I think the most fundamental one is to make healthy interesting and fitness fun. The biggest mistake I see people make with nutrition is focusing on what to cut out, but I think it’s healthier and far more motivating to think about what to ADD instead. Strategies like making your plate more colourful, drinking plenty of water, and learning to cook a new healthy dish is what I focus on for myself and when coaching clients. We need to stop giving food a moral compass in our lives and appreciate that all food is good; sometimes it’s that which nourishes our cells and sometimes it’s that which nourishes our soul. In terms of exercise I think it’s important to get a plan that’s tailored to you and your goals instead of following a PDF workout you bought on the internet. I’ve personally been working on increasing my strength and learning how to run again. I was injured in a car crash 2 years ago which left me with nerve damage so I know that a slow and steady approach is essential.

HOW IMPORTANT IS YOUR MIND SET WHEN IT COMES TO HEALTH?

My main motivation for eating well and exercising is better mental health. You just notice how much better you feel after moving your body and eating balanced meals with lots of colourful veggies, slow digesting carbs and simple proteins.

WHAT’S ONE THING PEOPLE MAY NOT KNOW ABOUT YOU THAT MAY SURPRISE THEM?

I’m a dual citizen! I was born in America and lived there until I was 14 then moved to Australia with my family. I loved that I got to experience two different cultures, but I consider Sydney home more than California now.

WHAT HAS BEEN THE BIGGEST CHANGE OR IMPROVEMENT YOU FOUND CONSUMING PLANT BASED OR WHOLE FOODS?

I think better energy and digestion has been the most noticeable change! I still eat meat, but I notice I don’t need as much, and that my taste buds actually crave vegetables.

BEING A PROMINENT INFLUENCER THROUGH SOCIAL MEDIA, MANY YOUNG WOMAN WOULD LOOK UP TO YOU. WHAT ADVICE WOULD YOU GIVE THEM?

Don’t compare yourself to others – healthy and happy looks different on everyone. When I first started in the fitness industry I thought I needed to have the perfect physique (super lean, ripped abs etc) in order to be successful. It drove me down a path that landed me with an eating disorder, which I’m happy to say I recovered from, but it took me 10 years to get my period back! I wish someone would have warned me about the physical ramifications of being too lean. That’s why I’m so incredibly passionate about educating women to move mindfully for better mental health, eat intuitively without counting calories and implementing strategies to manage stress, improve gut function, and balance their hormones so they are truly healthy and happy from the inside out.

xx

TELL US A BIT ABOUT YOUR JOURNEY.

My passion is about sharing and exploring my version of Healthyland with my beautiful tribe of goddesses.

WHAT HAS BEEN YOUR BIGGEST ACHIEVEMENT TO DATE?

I would have to say getting to connect with so many beautiful women EVER SINGLE DAY, but if I had to pick something work wise, I would say being interviewed and printed in The Collective Hub magazine for my blog. That was pretty epic!

HOW DOES HEALTHY MANIFEST FOR YOU?

Hmmm I had to think about this question for a  bit as it is my life. It’s a huge priority for me to do what I believe if good for me and my tribe. I think it manifests me by helping me get clear on what I want for myself and my family. It’s a way of life for me now! I find everything about Wellness fascinating. There is so much information out there to learn, but truly knowing in your heart what works for you takes time. Trial and error. It can get overwhelming with listening to everyone so for me I listen to the rationale and why people are teaching what they are, take what I want from them and just do what I believe is best for me. I think this way of life has helped to shape me into loving myself more, being confident in allowing myself to be me and being proud of that in front of others. I hope that all makes sense haha?

Like I said it takes time, trust the process, listen to your body, listen to your mind and what it’s telling you is right for you!

IF YOU COULD GIVE 1 PIECE OF ADVICE TO YOUR YOUNGER SELF, WHAT WOULD THAT BE?

I don’t have any regrets as I believe everything we do, good and bad – shapes us to being who we are today. But I would tell myself that life is a true blessing and wear the bloody bikini, don’t feel guilty about eating carbs and what will be will be so stress less. I used to worry a lot in my late teens and early twenties about what people thought!

HEALTH AND SUSTAINABILITY GO HAND IN HAND. WOULD YOU AGREE?

Absolutely! The more you research into your health journey, the more sustainable you become. You just want to drive towards creating a healthy environment for family, home and the world we live in.

WHAT’S YOUR GO-TO MEAL WHEN YOU’RE FLAT OUT?

Lentil or Chickpea Curry or a Bolognese. Both these meals take 10-15 minutes to create, you can use whatever veggies you have available in them. I usually bake sweet potato or white potatoes in the oven in a little coconut oil and stack either of these one pot meals on top!! Freakin delish. My husband and kiddies also love these meals too.

WHAT ARE 3 WAYS YOU ARE REDUCING YOUR CARBON FOOTPRINT AROUND YOUR HOME?

• Cleaning your home and body with homemade natural products. I make all of mine with Essential Oils and a few basic supplies. For ideas on how you can create them I share the recipes over on @aliceinessentialoilland 
• I reuse all my glass jars, every single one of them. They make the best storage containers, lunch containers or for cleaning products to me stored in.
• No plastic bags, cling wraps, foils, produce bags. I use bees wax food wraps, mesh produce bags, reusable shopping bags, reusable cling wrap. Its a game changer.

xx

TELL US A BIT ABOUT YOUR JOURNEY.

I’m Luana Marchi, a Health & Wellness Coach who was born in Brazil and now lives and works in Sydney, Australia. I was wanted to make the difference and contribute on making the world a better place. Aiming to achieve it, back in Brazil I graduated as a lawyer, but sadly, I knew since my first year at law school that it wasn’t for me. Moving to Australia gave me the chance to focus on what I’m truly passionate about, so my life mission now is to inspire others to improve their health and wellbeing through food.

Growing up in Brazil, I spent a lot of time with my grandmother on her farm in the countryside in Minas Gerais. She always called me to her side when she was cooking, and teach me what she was doing, and she always let me taste foods and lick the bowl!

Cooking and sharing a family meal is important in general in Brazilian culture, but because my family also has Italian roots it’s an even bigger part of life. I was also often sick when I was a child – now I know I was already celiac, but back then I was just often sick – and my mother’s approach was to try to use natural medicine to help me, rather than continually taking me to a doctor. We always ate well, and never ate junk food – a good habit that still sticks with me today.

I’m a bit of a nerd, so I have a lot of qualifications in nutrition and health, including certifications as a Nutritional Therapist, Gut Health Specialist and Sports and Exercise Nutritional Advisor, but you can see the full list on my website at https://luanamarchi.com.au/about-luana/

My work these days involves great variety: from running workshops and events, running private cooking training for families, doing influencer work with brands and conducting one-to-one health and wellness coaching.

WHAT HAS BEEN YOUR BIGGEST ACHIEVEMENT TO DATE?

My biggest achievement is definitely seeing my work being recognised by my clients, followers and companies I choose to work and collaborate with. I have no words to describe my happiness when I receive feedback and messages of people saying that I’ve inspired them to live a healthier life, healed their relationship with food, improve confidence, finding balance and discover their best self and health.

HOW DOES HEALTHY MANIFEST FOR YOU?

Being healthy is about living a positive life, finding balance between good eating habits, exercising, spending time with our loved ones, self-love and making a difference uplifting other people and contributing with our community.

IF YOU COULD GIVE 1 PIECE OF ADVICE TO YOUR YOUNGER SELF, WHAT WOULD THAT BE?

Related to body appearance and physical looking: Stop trying to fix imperfections or comparing yourself to others you are beautiful and unique.

Professional and personal live: Only YOU know your full potential. Your drive and passion for sharing your believes will be recognised one day. You are on the right path, patience and persistence will ultimately pay off.

The future you is freaking proud of all the mistakes and risks you took to bring us where we are.

HEALTH AND SUSTAINABILITY GO HAND IN HAND. WOULD YOU AGREE?

Totally,  In my opinion being environmentally friendly is also part of a Healthy Lifestyle. Being eco-friendly impacts more than just the planet it affects our health too.

WHAT’S YOUR GO-TO MEAL WHEN YOU’RE FLAT OUT?

The first thing that came to my mind was avocado with a little sprinkle of seeds. No need to worry about cooking or messing up my kitchen, just grab a spoon and eat it. Yummy, hahaha

During summer a smoothie is a great option too, and if it is winter a turmeric or matcha latte..

WHAT ARE 3 WAYS YOU ARE REDUCING YOUR CARBON FOOTPRINT AROUND YOUR HOME?

1- Buying fewer and better things. I only buy what I really need and always that I can I opt for second hand and or sustainable/eco-friendly brands.

2- If and when I eat meat I prioritize quality than quantity. Just limiting your meat consumption can make a huge difference. You don’t have to become a vegetarian, but eating meat less frequently will significantly help the environment.

3- Driving is always my last option. I love being active and it makes much more sense to me walking, running, cycling or catching public transport so instead of waisting time in traffic I can use it to read a book or checking social media.

xx

WHAT EVENT OR EXPERIENCE KICK STARTED YOUR JOURNEY TO HEALTH AND WELLNESS?

My background of disordered eating and a broken relationship with myself certainly was the catalyst. I was exhausted of the never ending thought-pattern of “never good enough”. Yoga was instrumental to my healing – the days I did yoga I didn’t want to deprive myself or have nasty thoughts. Instead, I learned to honour my body and all that it did for me. From here, I began to experiment in the kitchen, learning how to make some of my favourite meals with a healthy twist, and I became hooked on how good it felt (and tasted) to eat clean. I am a typical A-type personality, so it seemed only natural to me that if I was going down this path, I had to learn it all! I did my Yoga Teacher Training and enrolled into full-time Nutritional Medicine. During my studies, I was drawn toward veganism, which has only seen my health and my passion for health skyrocket, and was definitely another “uh ha” moment for me.

WHAT HAS BEEN YOUR BIGGEST LIFE SESSON SO FAR?

Never be too stressed, too worried, too fearful, too XYZ… to not be living in each and every moment.

IF THERE WAS 1 MOTTO OR MANTRA YOU HAD TO LIVE BY, WHAT WOULD THAT BE?

There is no safe investment. To love and to live is to be vulnerable.

WHAT DO THE FIRST 2 HOURS OF YOUR MORNING LOOK LIKE?

I wake up anywhere between 5:40 and 6:30am depending on my workout for the morning. At the moment I am doing a 30 day yoga challenge so have been making the 6am class most days. After class, I rehydrate, alakalise and wake my body up with a glass of warm water with the juice of ½ lemon and a pinch of sea salt. I also have a 5-10 minute facial routine I do every morning, that includes facial massage. Around 7:30am I take my dog for a walk and/or to the park. I grab a soy latte on my way and enjoy every sip! I’m home around 8:30am, and I go straight to the blender and make a big green smoothie. I try to drink this over the course of 20 minutes. Then I get ready for work and am usually at my desk by 9:15am.

LIFE CAN GET PRETTY HECTIC. WHAT ARE SOME WAYS YOU TRY TO MAINTAIN A HEALTHY MIND/BODY BALANCE?

You know there are so many things you can do – earthing, meditation, deep belly breathing, yoga, journalling, saging – and these are all wonderful things, but sometimes trying to do even a few of them can be stressful in and of itself. If you’re like me and a little bit Type A, they just become part of your never-ending to-do list. For me, it’s about shifting my mentality to just simply being. Taking time out to reflect on whether I am being present, pausing for a breath, eating lunch outdoors. These are things I try to do every day. I also stopped listening to podcasts during a walk or whilst I drive. It just adds to the busyness and overcomplicates a leisurely activity. So in essence, I guess I try to do one thing at a time, simplify everything, get fresh air and just support myself in small ways every day. Giving yourself permission for a super lazy day or evening each week, is also pretty divine. I will say getting up early and getting moving does set me on the right path physically, mentally and spiritually, so perhaps that consistency is my best wellness practice.

WHAT FOOD CAN’T YOU LIVE WITHOUT?

Bananas, avocado, Brazil nuts and dark chocolate!.

WHERE IS YOUR FAVOURITE PLACE TO BRUNCH?

At the moment it’s probably bare naked bowls. It doesn’t matter how many smoothies I make, having a decadent acai bowl out at a cafe is my idea of heaven. It makes me feel like I’m on holidays!

Sami is a clinical nutritionist and yoga instructor. She offers face to face nutritional consultations as well as Skype. If you’re based in Sydney, Sami also offers clean cooking lessons as well as kitchen overhauls! She is a wealth of knowledge. All the information you need to book is on her website. Click here to check it out!

If there is someone you’d love for us to interview, please let us know by commenting below!

xx