Mindful rituals with…
Maddy Trueman - I am a whole food recipe developer and food photographer living on the Gold Coast.
Daily morning rituals...
I love waking up as early as possible and find that I have a better day if I am up before the sun. I have always been a really early riser and I love to hop straight out of bed, brush my teeth, throw my hair up and either head to a reformer pilates class or go for a hike in the bushland near my house with my pup. If I overthink this then I will lose motivation so I find it easiest to just jump out of bed and go. Exercising first thing in the morning is a game changer for me and allows me to start the day feeling energised and focused. Once I am home I will have a shower then either make myself a warm cup of cacao or matcha with any adaptogenic herbs I am feeling for that day. At the moment I am really in to cordyceps and lion’s mane. I like to sit in silence while I drink it then write my to do list and start my day from there.
How do you stay mindful throughout the day? Do you have any advice for cultivating a daily mindfulness practice?
I love to utilise breath work. There are so many ways to do this but a really easy tool I love is box breathing (in for 4, hold for 4, breathe out for 4, hold for 4) and find that taking the time to do 10-20 rounds of this can really gently bring me back to a calm, steady and focused mindset.
Another way I love to stay mindful is just reminding myself that the only thing I need to do in the present moment is to just breathe. It is easy to get overwhelmed by what needs to be done or the urgency of things and I find bringing myself back to this thought is really calming.
What does plants as medicine mean to you? How have they offered support or helped you find balance?
I grew up on a property with a huge organic garden. My parents are avid gardeners and grew every fruit, vegetable and native botanical you can imagine. I first learnt how amazing plants can make you feel at a really young age and since then have enjoyed utilising plant centric food as a way to fuel yourself and thrive. In my late teens I began to find a real interest in dried herbs and adaptogens and have loved experimenting with different concoctions and tinctures ever since. Sitting with a cup of herbal tea in the evening is my favourite way to reflect on the day and wind myself down for a deep sleep.
Sitting with a cup of herbal tea in the evening is my favourite way to reflect on the day and wind myself down for a deep sleep.
What is your favourite (adaptogenic) herb and how do you use it?
This changes every week however at the moment it would have to be reishi! My fiance and I have recently introduced a reishi tincture every night right before bed and have been having the deepest, most restful sleeps ever since. I feel like it knocks me right out, haha.
What is your approach to cooking and diet, and why does it make you feel good?
We buy organic and seasonally from local farmers each week and love to eat a whole food based diet with lots of greens, herbs and healthy fats. I make lots of slow cooked food that is gentle on the gut and homemade bone broth is the base of majority of my meals - I am a huge advocate for bone broth and think it is quite literally liquid gold. I find when I am eating this way consistently thenI feel bright, switched on and energised.
Favourite seasonal autumn ingredient and what do you cook with it?
I absolutely love figs! They’re only around for such a short time but are just so beautiful and delicious! I love to have a morning breakfast bowl with some coconut milk kefir, homemade granola and cut up figs. I also love to bake with them - there is a really yummy honey olive oil cake with figs on my feed.
What is one thing you cook on repeat on days when you feel uninspired or short on time?
A simple broth bowl - bringing some bone broth to a gentle simmer and adding in some vegetables, greens, spices and salt. Then removing it from the heat and topping with protein, normally a medium boiled egg. It is such a nourishing meal and really makes me feel so good.
Best health/wellness secret?
The best health food you can spend your money on in my opinion is organic produce. Including as much variety as possible and cooking the produce in really delicious ways that don’t compromise the nutritional quality. Exercise outside in nature and quality rest are also two things I am a huge advocate for!
What lights you up? Or what are you currently grateful for?
I really find that it's the small things each day that light me up. My golden retriever puppy Billy waking me up each morning with a little kiss on the face, a really nice home cooked meal, sitting down with a warm drink, sunshine, beautiful produce available at the markets, catching up with a friend, our families, a great yoga class, new growth after rainfall, a rare sleep in, a super comfortable bed, my fiance Joe brings me so much joy each day.
Daily evening rituals...
I try to finish up all my work before dinner so that I can really start to wind down. If my body needs it then i'll do 15 minutes of slow yoga or foam rolling, make myself a cup of herbal tea and go to bed. I like to read once I am in bed but sometimes I actually love to watch something light hearted on my laptop to switch off after a big day, I think it is important to do this, however this looks for you. Diffusing a nice oil helps me to wind down and the aforementioned reishi tincture does to. I normally have lights off around 9pm and fall asleep shortly after.
Website: coming soon