Posts belonging to Category 'Wellness Tips'

Get Your Daily Greens – 3 Products I Love!

Greens greens greens! There are so many products around these days that make it easy peasy to get a daily dose of green goodness into your hard-working body.

While a green smoothie each day is always on the cards, when I’m wanting to turn it up a notch these are my 3 go-tos for a little extra boost 🙂

1. Matcha Powder – one of the most popular superfoods of the past year or so, Matcha is said to deliver an antioxidant hit with a gentle energy buzz, making it perfect for those who are usually sensitive to caffeine (myself included!). Throw it in your smoothie, bake with it, add it to cold water & shake, pancakes, you name it. With so many Matcha companies around, we like to keep it local with Matcha Tea Co.

2. Clipper Decaf Green Tea – a LONG time fave of mine! You wont believe how much your skin improves if you drink 2-3 cups of this each day. All the goodness, zero caffeine!

3. Sun Chlorella Tablets – Concentrated doses of tiny, green nutrition – these are my new lifeline when I’m not able to have a green juice or smoothie, I carry these around with me and pop one whenever the need for a bit of a nutritional boost arises. They contain 22 vitamins & minerals, help the body renew itself, are a form of vegan B12 & also help the body to remove toxins. I get mine from The Little Organic Society.

I’d love to hear what your favourite way to boost your daily intake of greens is!

Be well,


Healthy Ingredients: Our Guide to 3 of the Best Whole Grains!

Whole grains are not only delicious, but also nutritious and versatile. Packed with vitamins, minerals and fibre, as a slow release complex carbohydrate they provide a sustained energy source. Whole grains are a settling and calming food, aiding the release of serotonin, our happy hormone. They're also all-round cooking superstars, providing a nourishing accompaniment to main dishes, a base for yummy salads, warming porridges and baked goods.

For a long time my whole grain repertoire consisted of pasta and rice, rotated on an almost daily basis, with some oat porridge thrown in for good measure. My experimentation was limited to trying spelt pasta, but generally I was stuck in a fairly major food groove. Things couldn't be more different today – I'm happy to say that I've embraced the full range of whole grains in all their glory. My top three gorgeous gluten free grains at the moment are:

Quinoa: currently very popular, this South American seed-like grain is the most nutritious of the bunch and also cooks very quickly making it a boon for busy people. It contains all eight amino acids, is high in protein, B vitamins, vitamin E, iron, zinc, potassium and calcium. Easily digested, quinoa makes a delicious side dish, salad base or porridge (use rolled or flaked quinoa for best results). I also add cooked quinoa to soups – it makes its way into my belly most days in some shape or form!

Quinoa must be rinsed before cooking to remove the saponin, its natural bitter coating. Cook one part quinoa to two parts water, covered, for 15 minutes (rolled or flaked version cooks much quicker). Try red quinoa for a very pretty addition to a meal.


Millet: I've recently discovered this tasty grain which is high in protein, iron, magnesium and potassium. It also contains silica which helps keep bones flexible, has anti-fungal properties, soothes indigestion and morning sickness, nourishes the stomach and kidneys, and is a 'warming' food, making it a great winter option. It can be used in porridges and to make breads, but I like it best as a side dish to a slow cooked stew or curry. Again, cook one part millet to two parts water, covered, with cooking time approximately 30 minutes.

Amaranth: another seed-like grain, the Aztecs and Incas loved amaranth and I can see why – I'm in love with my warming bowl of rolled amaranth porridge at the moment! I've also been using amaranth flour in baked goods with some good results. High in protein, amaranth also contains iron, phosphorus, calcium, copper and manganese and the amino acids methionine and lysine which are rare in grains. Cook one cup of the standard grain with three cups water for 25-30 minutes, covered (rolled amaranth cooks very quickly).

Some simple ideas for wholesome whole grain meals:

♥ Rolled amaranth or quinoa porridge cooked with your choice of milk – check the pack for recommended cooking times, mine takes 1-2 minutes. I sometimes add a scoop of vanilla pea protein powder during cooking, with a bit more water. Top with your favourite fruit, nuts, cinnamon, a drizzle of brown rice syrup etc.

♥ Cook extra grain with dinner and use as a base for a filling salad the next day. Add sliced avo, cherry tomatoes, roasted veg, lentils, chick peas, boiled egg, tuna etc., a dash of olive oil, lemon juice and and some black pepper.

♥ Make a pilaf. Cook the grain and whilst cooking stir fry an onion, a clove or two of garlic and some chopped mixed veggies such as leeks, zucchini, capsicum and broccoli. When the grain is ready, add it to the veggies and stir through. Lovely with a drizzle of tahini, a squeeze of lemon juice and some chopped fresh herbs. Serve on its own or with grilled chicken or fish.

♥ Rolled quinoa can replace rolled oats to create gluten free baked goods – for example this delicious Apple & Cinnamon Breakfast Cookie!

For ultimate nutrition and digestibility, it's advisable to soak grains in water prior to cooking. Soaking softens grains and removes phytic acid which keeps some of the nutrients 'locked away'. Soak for 1-8 hours, drain and discard the soaking water. Also organic grains wherever you can – you can buy in bulk at some health food stores and markets.

What is your favourite whole grain? Be sure to share in the comments below, and if you have a favourite recipe I'd love to hear it! 🙂

Article by Karen, trainee health coach and avid blogger about experiencing true wellness by living your most authentic life. You can find her at and over on Facebook!

Be well,



Beauty & Wellbeing Routine: Alba Gomez, Professional Image and Colour Consultant.

First up, briefly tell us a little bit about yourself!

I was born in Colombia South America around 36 years ago. I have lived a very interesting, challenging, and varied life. I started my professional career as an engineer and worked for over fourteen years for high profile corporate organisations.

At the age of ten I already knew I had a passion for colours, clothes and everything related to image. However, I was meant to go to uni and do as my other two sisters did: become an engineer. So I did.

But I never put aside my real passion. By the age of fifteen, I was trying to learn as much as I could about makeup, style and clothing. I must have read hundreds and hundreds of books and magazines, and over the last twenty years I have done all the training possible related to image, first impressions and body language. I haven’t stopped learning and being fascinated by this magical world.

A few years ago on a retreat in Bali, I discovered my purpose in life and decided to start Alba Gomez Image Consultancy. It’s been a great journey—I’ve had great moments, challenging moments, exciting moments and uncertain moments, but always deep in my heart I’ve known that this is what I am meant to be doing with my life. I love to work with women, inspiring them to embrace who they are and how they look and helping them to feel fantastic.

Tell us about your daily beauty routine.

I wash my face in the morning with Clinique Take The Day Off Cleansing Milk then I just apply the Natio BB cream and after just my make up. I drink lots and lots of water during the day and at night I take my make off with Chanel DÉMAQUILLANT YEUX INTENSE wash my face with the Clinique milk and apply some jojoba oil and leave it on when I go to sleep.

What's the one beauty treatment you can't live without? And your favourite place to have it done?

Funny thing is I don’t have a preferred one really. I like trying new things and places all the time, so couldn’t pick just one.

Who do you trust with your hair in Perth, and why?

Manny from Chilli Couture in Perth.

Favourite budget / at home beauty treatment?

The jojoba oil is the BEST for your skin. If you use it every night you will notice the difference on your skin in less than 10 days.

Your three, absolutely cannot live without, favourite products? Lancome concealer, my medicated Chapstick and my MAC black Rapidblack eyeliner.

Do you have any secret tips you use to keep looking / feeling great?

I think drinking water is the secret. I drink so much water that sometimes I have to stop myself from drinking so much. It helps to keep my skin looking good and younger. I give myself lots of positive affirmations so I can accept and love myself exactly as I am.

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What beauty treatment/ wellbeing activity would you love to try but haven't yet?

Learning to dance Samba. I know it will make me really happy but I guess I am a bit scared. Samba is very different to all the Latin styles I grew up dancing with and it seems so difficult. So I’ve been saying for 8 years that I am going to learn but I haven’t… Just wrote some goals the other day and Samba classes were on my list 🙂

Describe a typical day of eating for you.

I start my day with my own prepared muesli with strawberries, banana and Greek yogurt. I have a snack about 2 -3 hours later, it can be nuts and cottage cheese or a green smoothie, then for lunch usually beef or chicken with salad and some rice or potatoes, a snack after 3 hrs similar to the morning one and then dinner just chicken or beef with a salad or vegetables. Lots of water all day. I always manage to squeeze some chocolate even if it is a little one.

Describe your fitness routine.

I am part of a boot camp which I try to attend at least 3 times a week. It’s a combination of cardio, strength and weights. I also sometimes go for a brisk walks in the morning for 45 minutes.

Do you take part in any alternative therapies or take supplements? If so, discuss.

I do take supplements, omega 3, a special supplement that my Dr recommended based on what my body lacks and green tea tablets as I do not like the taste of green tea as much but I am aware of the benefits

How many hours sleep do you usually get each night? Do you have any bedtime rituals or tips to help you get a great nights sleep?

I am so fortunate …because I sleep like a baby, usually 8-9 hours every night. But I usually do my to do lists at night before I go to sleep so I can relax knowing that my next day is already planned.

How do you like to relax? What are your favorite ways to de-stress?

I like walking while I listen to my guided meditations. I get a massage every two weeks which is absolutely important for me. I love singing and dancing my Latin music when I am feeling stressed. It makes me really happy.

Find out more about Alba's great work at her website!

If you have any questions about Alba's routine, or anything you'd like to find out more about, please leave a comment below! 🙂

Be well,



Wellness Tips: Healthy Protein Rich Breakfasts!

“Breakfast is the most important meal of the day”

It is phrase we have heard over and over again; from our parents, from cereal companies and from doctors and nutritionists the world over. But why? Breakfast is literally the breaking of our fast from over night, and what we put into our bodies in the morning sets the tone for our blood sugar levels, energy levels and hunger levels during the day.

Unfortunately, there is a LOT of conflicting opinion from the world’s leading nutritionists and medical personalities about the best way to do this. Fruit until midday, smoothies or juices, protein shakes, carb based brekkies, cereals – the choices are endless but why is modern research backing up the benefits of protein based breakfast for sustained energy and long term weight management?

The satiating nature of protein (lean meat, eggs, dairy, beans/legumes, nuts etc) means that energy is slowly released and the food takes longer to digest. This is good news for your body, meaning you stay fuller longer and don’t get the spike in blood sugar from quickly digested food (which is the reason you can be hungry half an hour after eating fruit, as it takes only around 20 minutes to digest) and this reduces your need to snack in order to sustain your energy.

I decided to test this theory by keeping a food diary over four weeks, noting my hunger and energy levels during the day as well as the food I consumed and how it made me feel, and the results were very interesting. After a purely carbohydrate based breakfast (fruits, smoothie of just greens and fruits) I was hungry again in only two hours, and that hunger lasted the whole day – regardless of what I ate for lunch and what exercise I did – meaning I kept snacking all day.

When I started the day with protein (two eggs and a side of veggies or a protein shake) my hunger lessened all day, particularly after lunch where my usual 3.30pm sugar cravings all but disappeared! These results were repeatedly the same over the month of keeping the journal, supporting the research that protein in the morning is key to stabilising blood sugar and managing your weight and energy levels.

So how can you incorporate protein into your breakfast? Don’t worry, we don’t have to start downing raw eggs à la Rocky Balboa, there are many tasty ways to incorporate savoury, protein rich foods into your morning meal:

Leftovers – don’t be afraid of leftover quinoa/legumes/free range meats (if you eat these!) and vegetables for breakfast. It’s super easy to reheat and requires no preparation – perfect for early morning starts!

Eggs, any style – omelettes, poached eggs, scrambled eggs – any way you have them eggs are wonderfully nutritious, full of protein and a great way to start your day! Add your favourite veggies and herbs to keep flavours interesting and bump up your daily nutrition!

Protein Smoothie – add a base of your favourite milk, some good quality protein powder (Sunwarrior, NuZest Clean Lean Protein and 180 nutrition are great!) frozen fruits and some nuts/seeds for good fats and added protein and blitz! Bonus points if you add a handful of spinach or your favourite superfoods! I love adding chia seeds, goji berries, acai and maca powder! Cacao makes for a chocolate smoothie – and who can complain about a chocolate milkshake for breakfast?!

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Quinoa Porridge – swap your rolled oats from pre-cooked quinoa! Quinoa is a complete protein and a great, nutritious way to start your day. Have it sweet (with fruits, nuts and oat milk) or savoury (with spinach, sweet potato and toasted pepitas)

Yoghurt and Nuts – top your favourite yoghurt (must be PLAIN i.e. NO added sugar! Full fat organic Greek yoghurt is the way to go!!) with mixed raw nuts and seeds, coconut flakes and some berries for a portable, quick and filling breakfast.

Baked Beans on Toast – a great winter favourite, top whole grain toast with baked beans for a savoury and protein rich comfort food brekky

Nut Butters on Whole Grain Toast – nuts are a great source of protein and good fats to kept your feeling great all morning

If you have been starting your morning with a green juice/smoothie but not feeling the best, don’t worry! Green drinks are beautiful, nutritious and full of quality vitamins and minerals, a wonderful way to increase your fruit and vegetable intake! Perhaps you could try having some quinoa porridge with your smoothie? Or what about some almond butter on rye sourdough with a green juice on the side? Or drink your green juice while your eggs are poaching! These are easy ways to make your meal more complete and still have the goodness of your morning greens!

And for the record, my favourite breakfast is two poached eggs with half a sliced avocado and some leftover coconut oil baked sweet potato and spinach/kale sprinkled with turmeric and chilli! Delicious!

What is your favourite protein-rich brekky? Do any of these sound tasty to you? Leave a comment below to let us know!

Article by Lauren Rose Burke: she is a yoga addict, tea junkie and health nut from Sydney Australia, who loves to search for new ways to heal yourself and boost your beauty through exercise, mindfulness and nutrition!

Twitter: @LaurenRoseBurke
Instagram: @LaurenRoseBurke

Be well,