Cassandra Irvin Functional Health

Omega-3 Packed Salmon Bowl
Looking for an easy way to boost your omega-3 intake?
The combination of protein, fibre and healthy fats helps keep you satisfied and supports stable energy levels.

Simple, nourishing and packed with nutrients your body will thank you for.

Ingredients:
• 1 salmon fillet
• 1 cup cooked brown rice or quinoa
• Handful of baby spinach
• ½ avocado, sliced
• 1 tbsp pumpkin seeds
• 1 tbsp chia seeds
• Cherry tomatoes, halved
• Lemon wedge

Method:
Cook salmon until flaky.
Add rice or quinoa to a bowl and top with spinach, tomatoes and avocado.
Place salmon on top.
Sprinkle with pumpkin seeds and chia seeds.
Finish with a squeeze of fresh lemon.

Omega-3 fatty acids play an important role in supporting overall health and wellbeing.

Research shows they may help:
• Support heart and cardiovascular health
• Reduce inflammation throughout the body
• Support brain function, memory and mood
• Promote healthy joints and mobility
• Support eye health
• Assist with hormone and nervous system function

While supplements can be helpful for some people, omega-3s can also be found in foods such as salmon, sardines, mackerel, walnuts, chia seeds and flaxseeds.

Small, consistent choices add up over time, and including omega-3 rich foods in your diet is one simple way to support your long-term health.

In our recent video about Boogie Bounce, Candace touched on pelvic floor dysfunction and why it doesn't always mean weakness.

When it comes to exercise, many women assume that leaking, urgency, or discomfort means they need to do more pelvic floor exercises. The reality is that pelvic floor dysfunction can present in different ways, and the right approach isn't always simply "strengthen more."

Like any muscle group, the pelvic floor needs strength, flexibility, coordination, and the ability to respond appropriately to movement and load. Whether you're walking, strength training, rebounding, or simply going about daily life, your pelvic floor is working alongside your core, diaphragm, and surrounding muscles to provide support and stability.

Understanding how your body moves and responds to exercise is an important part of supporting pelvic health and maintaining confidence in movement.

If you think you may be experiencing symptoms of pelvic floor dysfunction, support is available. Speak with your GP or healthcare provider and seek a referral to a pelvic floor physiotherapist or specialist for an individual assessment and tailored advice.

Pelvic floor symptoms are common, but they shouldn't be something you simply have to live with.

The best exercise routine isn't the hardest one, it's the one you can keep coming back to

From Group PT to Boogie Bounce and Sun Style Tai Chi, our classes are designed to help you move with confidence, build strength, and support your overall health and wellbeing.

Whether you're just getting started, returning to exercise, looking to build strength, improve balance and mobility, or simply wanting to move your body in a supportive environment, there's something for you at CIFH.

Message us or book via the CIFH app to find the right class for your goals.

Keep moving. Keep showing up. Trust the process.

KNOW WHAT'S ON YOUR PLATE AND WHY IT WORKS

A healthy breakfast isn't about being perfect. It's about giving your body what it needs to start the day well.

When you understand what's on your plate and why it's there, nutrition becomes less confusing and more empowering.

Rather than chasing the latest health trend, focus on building balanced meals that contain protein, healthy fats, fibre and quality carbohydrates.

Simple. Nourishing. Effective.

Want to learn how to build balanced meals that support your energy, hormones and long-term health?

Book a consult with CIFH today
https://cassandrairvin.com.au/make-a-booking/
0402 693 719
[email protected]

LET'S TALK PROTEIN

Protein is one of the most important nutrients for supporting overall health, yet many women aren't getting enough throughout the day.

Protein plays a key role in:
Supporting muscle strength and recovery
Keeping you fuller for longer
Supporting healthy blood sugar regulation
Hormone production and function
Maintaining bone health as we age
Energy, mood and overall wellbeing

A good starting point is to include a source of protein at each meal and snack. Think eggs, Greek yoghurt, fish, lean meats, tofu, legumes, nuts and seeds.

Rather than focusing on restriction, focus on what you can add to your plate.
Small changes, done consistently, can make a big difference over time.

💛 What a month! 💛
A huge thank you to everyone who supported, donated, shared, encouraged, and took part in our 31 Minutes a Day for 31 Days Challenge.

This challenge was all about raising funds for cancer support while showing that movement doesn't have to be complicated , just 31 minutes a day can make a difference.
Our goal was to raise $1,500, and thanks to this incredible community, we absolutely smashed it, raising $3,354!

To our CIFH team and everyone who got involved, thank you.

We are so grateful for your support and proud of what we achieved together.
Together, we moved, we showed up, and we made a difference. 💛

Food Spotlight!

Your gut health is influenced by more than just probiotics

Nuts provide fibre, healthy fats and plant compounds that help support the gut microbiome & the beneficial bacteria can be linked to digestion, immunity, inflammation and overall wellbeing.

Adding a variety of nuts into your routine may help support:
• Gut microbiome diversity
• Digestive health
• Blood sugar balance
• Satiety and energy levels

Simple, nourishing foods can make a meaningful difference over time.