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♥ Lululemon Clothing

I walked in to buy a gift voucher for a friend's birthday and walked out with that plus a pair of awesome running shorts, the most comfy workout singlet I've ever bought and a pair of the worlds best leggings. Do I regret it?…Not one bit! Served by the lovely and forever helpful Claire at the Cottesloe store, there are now about 50 other things that I'm saving up for to go back and buy. In the meantime I'll be eating/exercising/sleeping in my current purchases (washing in between of course!)

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♥ Organic India Tulsi Sweet Rose Tea

Turkish delight in a tea bag. This stuff is delicious and provides a perfect little sweet treat for any time of day. I discovered the pleasures of drinking it chilled and added to a smoothie (banana + nut milk + chilled rose tea + ice) and drinking it hot- the perfect accompaniment to a slice of red velvet cake 😀

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♥ Tara Stiles Youtube Videos

I've been trying to add 10 mins of yoga into my morning routine to help stretch out my muscles and get the blood flowing. I've also found huge improvements to my mood and subsequent calming effects on the rest of my day. If you're time poor then Tara Stiles yoga Youtube videos are the bomb! They range from about 5 to 10 minutes each with many different levels. There are more intense workouts, like this full body routine (my fav) or more calming and restorative workouts.

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♥ Tempeh

I'm majorly crushing on tempeh at the moment! Adding it to everything from salads to stir-fries.

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My latest creation involves wrapping it up with some quinoa, kale and nori to make delicious hand rolls. It also tastes amazing sliced up, quickly fried on both sides and eaten alone like little tempeh soldiers. YUM!

What are your current crushes? Share them below! 🙂

Crushes by Kavisha, self confessed 'health foodie' who believes a little dessert is good for the soul. She is currently studying for her Master of Wellness at RMIT University and blogs at bebalancedbewell.tumblr.com

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Comfort food, for whatever reason we eat it, does have its rightful place. It can provide us with nourishing warmth on a cool winters night just like a big warm hug can, and it can bring us pleasure in the form of something sticky and sweet when we are having a teary moment and just plain feeling like life is rough.

I don't believe we need to make comfort eating the enemy, as this can be a bit of a harsh approach since we tend to beat ourselves over the head with guilt at the best of times. This isn't such a good thing to do when we are inwardly seeking some kind of comfort.

The only concern is when we fall into the downside of comfort eating through making food choices that only satisfy our emotional needs rather than our physical needs as well (nutritious food).

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The side effects of some of the not so nourishing comfort foods can end up as the very problems that may make you feel less than happy about yourself in the first place. Things like excess weight, breakouts, fatigue and even mood swings! If these aren't what cause you to comfort eat, they can certainly make things worse when you are feeling crappy from eating too many Tim Tams.

Instead, why not swap some of your favorite not-so-nourishing comfort foods for foods that make your body sing, and still taste delicious?

Its time to do a Comfort Food Makeover! This so simple and is fun to do:

♥ Make a list of all the comfort foods you reach for when the going gets tough
♥ Now do some brainstorming on what delicious alternatives you could replace them with, things you know you cant guilt yourself out about afterwards. These still need to be things that really hit the comfort spot though, remember; healthier foods do not by any means equal boring or bland!
♥ Get shopping!! Have these foods on hand so that you aren't tempted to reach for extra body damaging foods. Explore some new shops with your list in hand and you'll be sure to find some great alternatives!

Here are some of my favorite alternatives to the usual comfort foods:

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Goji Berries & Raw cacao Nibs are full of nutrition and will really hit the sweet spot!

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Spelt pasta is a great alternative to wheat as wheat can contribute to weight issues in many people

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Organic Raw Cacao is a great alternative to the usual Cadbury’s bars

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Coco Luscious Ice-cream is made from coconut milk and is a fabulous treat in place of cow’s milk and often additive filled ice-cream

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These roasted tamari almonds are a super tasty treat for those that like their comfort salty rather than sweet.

Do you have any favourite healthy comfort foods? Please share your top tips in the comments below!

Article by Michelle Sims, a Body & Soul Coach for women who are ready to unveil the real them with a radiant body to match. Michelle is an empathic and intuitive coach who is passionate about helping women to nourish their body, nurture their soul and ultimately energize their life.

Be well,

xoxo

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Hi everyone! As we all know, 2013 is just around the corner. When the clock strikes midnight we’ll be transported into a brand new year – how exciting is that?! A brand new year to look after yourself, strive to feel as healthy as possible, reach towards your biggest goals and dreams & live the life you’ve always wanted to. Every day is a chance to take a step closer to it. You can do it!

Instead of a resolution this year, I’m adopting a mantra for 2013:

The amazing Marie Forleo said this, and it’s already helping me stay on track – whenever I have a decision to make I think of this mantra and whether my actions are going to work towards radiance, or detract from it. Powerful stuff!

I’m also going to be doing the following: drinking water, eating veggies, sleeping, breathing, and moving. No pressure though, just doing the best I can.

So without further chit-chat I present to you the most read articles* of 2012 on Wellness WA!

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1. Wellness WA Green Smoothie Database – seems a lot of people were getting in on the green drink action this year, something I hope to continue exploring and experimenting with in 2013!

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2. Where Can I Get a Fish Pedicure in Perth? – great question, check out my answer in the post!

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3. Health Food Focus: Natvia Natural Sweetener – with the surge in people interested in quitting sugar thanks to Sarah Wilson’s fantastic “I Quit Sugar” E-book, this recipe post about sugar alternative Natvia was a raging success!

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4. The Wonders of Pomegranates: A Three Way Pomegranate Ritual – a fantastic article on how drinking, eating, and using pomegranates on your skin is wonderful for your wellbeing and beauty!

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5. Product Review: Nature’s Botox Alternative – nuff said! People want the results of medical skincare, without the needles.

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6. Perth Market Review: Stirling Farmers Market – a new trial farmers market popped up in Stirling this year, and thanks to the support of local residents it got the go ahead from the council to keep running. Yippee!

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7. Quinoa and Where to Buy it in Perth – it’s been a good year for quinoa, this post will let you know where to pick up this super healthy superfood!

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8. Wellness Recipe: Superfood Raw Fudge Balls – I can personally attest to the yumminess of these, in fact I just whipped up a batch as I was writing this post!

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9. Perth’s Newest Deluxe Day Spa: Endota, Perth CBD – this new spa in the heart of our beautiful city caused quite a whirlwind of excitement when it launched in March. If you’ve not been yet you should certainly do yourself a favour in the New Year.

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10. Beauty & Wellbeing Routine: Emma Smyth, Model – Nutrition Student – Wellness Blogger – local beauty & blogger Emma caused traffic numbers to spike dramatically in the day we posted her interview (and ever since!). A combination of her gorgeous looks, holistic approach to nutrition and exercise and her bubbly personality made this one of the top interviews we’ve done so far. Check her out!

* Some of them may not have been written in 2012, but have resonated with people this year.

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The ‘party season’ can be a lot of fun but can also leave us feeling tired and less than healthy. Be mindful this season as you engage in fun and celebration and you can sail through the festive time with a glow and vibrant health.

My top 5 tips this party season

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1. Stay hydrated: Water does more than quench your thirst and regulate your body’s temperature; it is also keeps the tissues in your body moist, especially the brain which is very sensitive to hydration levels. During the daytime ensure to get at least 1 litre, and have another litre for every hour of exercise you do. Consume a couple of glasses of water before a night out and add a glass of water in between alcoholic drinks. A great option for replenishing body salts after a night out is coconut water or a pinch of sea salt in a glass of water. Just a pinch and it needs to be Celtic sea salt or Himalayan salt.

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2. Diet: Maintain a healthy balanced diet, with lots of greens such as kale, spinach, rocket. Choose seafood as it contains omega-3 essential fats or the ‘good fats’ which are great for your skin and protecting the liver from ‘bad fats’ such as those found in deep fried foods. Avocado is a superfood, considered a treasure trove of nutrients, fibre and potassium which we need for energy. It’s also rich in antioxidants which quench free radical damage and support a healthy liver.

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3. Tired?: The likely thing we turn to for a ‘pick me up’ is caffeine or sugary foods. Both are stimulants that instigate a dumping of sugar in your blood stream which is very short lived and can lead to further poor food choices, inevitable weight gain and ongoing fatigue. Instead of a sugar-filled muffin or caffeine boost go for a protein snack such as nuts and seeds, vegetable sticks with hummus or avocado dip. Best of all opt for nature. A walk in the nearest park or at the beach will get clean oxygen flowing through your body and energise you.

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4. Take a nap before a late night: Make it a power nap! Research suggests a 20 minute nap is optimal for restoration to the body both physically and mentally. A nap will improve alertness, increase productivity, stress relief and control appetite. If you have ever woken from a nap feeling groggy and more sleepy this is called ‘sleep inertia’ and is best avoided by maintaining the 20 minutes.

5. Limit sugar and alcohol: these substances will lead to weight gain. The amount of sugar found in a couple of pieces of fruit plus a teaspoon of refined sugar or honey daily is as much as the body can generally cope with. Any excess will usually be stored as fat. Sugars are in many processed foods so read ingredient labels often. Enjoy 1-2 standard alcoholic drinks daily but try to have at least 3 alcohol free days per week for healthy liver function. Drink less if you are trying to lose weight.

What are your top tips for staying well during the party season? Let us know in the comments below!

Article by Shannon McNeil, Wellness Manager and Senior Naturopath at Gwinganna Lifestyle Retreat. Find out more about special Christmas offers at Gwinganna here!

Be well,

xoxo

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♥ ‘The Cure Is…’ Movie

Curling up with a hot cup of herbal tea I couldn’t wait to view this wellness themed film! ‘The Cure Is…’ is an amazingly inspiring film that explores how our thoughts can shape our health and the relationship between the mind and the body in the fight against disease.The film explores the power of positive thinking and optimism, the power of affirmations and forgiveness, the importance of love and self love and presents an amazing discussion on the conscious and sub conscious mind. It finishes with a great discussion on nutrition; the advantages of eating minimally processed wholefoods and concept on eating foods ‘peacefully’.

The underlying message of the film is that the cure for any disease is in you- your own mind! What you do in your own life, what you do in your kitchen, how you exercise, how you think, how you act. If you take care of yourself and do what’s right, you will live a healthy life and you will manifest health. I love it!

The first 30 people to click through this link will get to view the movie for free, if you’re interested in wellbeing it’s a must watch! Check it out here!

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♥ Rawsome Desserts

There is no name better suited to these amazing raw desserts, because that’s what the truly are, awesome! Rawsome is a small raw dessert business run out of North Fremantle. You would never guess it, but all the desserts are sugar free, gluten free, grain free, dairy free, egg free, soy free, and most are vegan. Dessert junkies rejoice!

♥ Photo from the Rawsome Facebook page – YUM!

Providing raw versions of all time favourites such as choc mint slice, lemon meringue pie and cherry ripe, one delicious bite and you’ll be hooked- I swear! Available at Precious Organics in Myaree, Manna Wholefoods in South Freo and Yelo in Mt Hawthorn, in my opinion these are truly the BEST raw desserts in Perth. Combo boxes of raw goodies are also available weekly for $60 (you get approx. 15 treats) and can be ordered directly through the Rawsome Facebook page (http://www.facebook.com/gorawsome). My top pic is definitely the banoffee pie… OMR (OHMYRAW) so good!!!

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♥ Lush’s I Love Juicy Shampoo

Mango mango the magical fruit, the more you wash your hair with this, the more you’ll want to eat it (not that I tasted :P). A fruity concoction of mango, kiwi, pineapple and papaya, the I Love Juicy shampoo smells like a bag of lollies and a tropical cocktail got together and made a baby. It made my hair smell delicious for days! Prices start at $10.95 for 100ml. Another mango-y product from the Lush range is the luscious bath melt. Can’t wait to try!

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♥ Coyo Coconut Yoghurt

I probably spent around 20 minutes staring through the refrigerator door trying to deceide what flavour to get when I spotted this at my local health food store 😛 Available at Precious Organics in Myaree and Manna Wholefoods in South Fremantle, I am SO excited that this is finally available to us in the West! Coyo is a coconut milk based yoghurt, so good for those who are lactose intolerant, vegan or trying to avoid dairy.

It’s a little pricey (around $13 for a 400g tub), but is definitely worth every indulgent mouthful! Incredibly smooth and creamy, a little goes a long way. I’ve been adding to my smoothies (see below) and eating straight from the tub with a little massive spoon. Your brain will be telling you to PUT THE COYO DOWN and step away…. your mouth will be telling you otherwise…

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♥ Green Smoothie Love

This is my latest creation. My green smoothie crush will never die 😉

Ingredients:

♥ 1 cup almond milk
♥ 1 cup coconut water
♥ ½ cup frozen mango
♥ 2-3 Tablespoons of CoYo
♥ Handful of spinach (or any other greens)
♥ 1 Tablespoon of MILA (similar to chia seeds. See here for more info)
♥ Vanilla + Cinnamon to taste
♥ Ice

Directions:

Blend. Drink. Bliss!

What’s making your wellness soar this week? Leave a comment below with your own wellness crushes and share the love! X

Crushes by Kavisha, self confessed ‘health foodie’ who believes a little dessert is good for the soul. She is currently studying for her Master of Wellness at RMIT University and blogs at Style My Coconut.