Posts belonging to Category 'Wellness Tips'

Eat Your Way to Good Health: Raw Cacao Powder + A Deliciously Simple Home-Made Chocolate Recipe!

The rumours are true… Chocolate is good for you!

But I’m not talking about your highly processed Kit Kats, Crunchies and Boost bars, I’m referring to the raw stuff!

What Is Cacao

Raw cacao powder is less processed than commercial cocoa powder and therefore maintains the remarkable enzyme and nutrient content of the cacao bean.

Pure raw chocolate is antioxidant-rich and contains NO added nasties such as genetically modified soy-lecithin, dairy products or refined sugar- ingredients that are often found in highly processed commercial cocoa products.

Health Benefits of Raw Cacao Powder

Raw cacao contains an impressive list of vitamins and minerals including magnesium, iron, chromium, manganese, zinc, copper, vitamin C, phosphorus and calcium. In addition it also provides an array of antioxidants including polyphenols, catechins, epicatechins and flavanoids (all good things!) – 14 times more antioxidants then red wine, and 21 times more than green tea!

Still not convinced!? Cacao is also mood-enhancer. In short, it plays an important role in the synthesis of serotonin (making you happy and relaxed), that’s a big tick from me!

Ways To Incorporate Raw Cacao Powder Into Your Diet

Incorporate raw cacao powder into your diet by using it as a substitute for any chocolate-based recipe that calls for processed cocoa powder. Use it in baking recipes, add it to chocolate smoothies or use it to make raw chocolate goodies. Alternately just eat raw chocolate! Substitute your 3pm Mars Bar for a few squares of the raw stuff (Try Loving Earth’s ‘Luvju’ range. Available in both “milk” and dark varieties. YUM!)

Where To Find Raw Cacao Powder & Cost

Depending on the size, raw cacao powder can cost anywhere between $10-$20 (make sure you buy organic). It may seem expensive, but a little goes a long way! Most raw chocolate bars or blocks cost around $2.50-$8.00 (depending on size). Both raw cacao powder and raw chocolate are available at most health food shops or online. Luvju bars can also be purchased online through the Loving Earth website.

Recipe Time!

Home made chocolate is as easy as 1,2,3. No really, all you’ll need is 3 essential ingredients to form the basic chocolate recipe and then you can add whatever flavour combinations your heart desires. This recipe takes 20 minutes tops, from start to devour 😛 Choccie in a hurry anyone!?

I like to make mine spread out as a chocolate bark. Once set I then break it into pieces and store in a container in the fridge. It usually lasts about 1- 2 weeks (if I hide it well!). You could also pour the mixture into mini moulds and make little individual chocolates.

Raw Coconut, Berry & Pistachio Chocolate

Basic Ingredients:
♥ 1/2 cup cacao butter
♥ 3/4 cup cacao powder
♥ 1 Tbs coconut sugar (can be omitted for sugar free)

Additions:
♥ 1/4 cup desiccated coconut
♥ 1/2 cup dried berries (I used mulberries, goji berries and cranberries but you could use whatever you like)
♥ 1/2 cup pistachios

Directions:
1. Prepare a baking tray lined with baking paper (make sure you can get it into your freezer)
2. Very gently melt the cacao butter over a low heat until melted
3. Add in cacao powder, coconut sugar, coconut and whisk to combine (ensuring smooth and no lumps)
4. Pour into lined baking tray and spread out with a spatula making it as thin or thick as you like (or pour into mini moulds)
5. Sprinkle berries and nuts on top
6. Place in the freezer to set roughly 15 mins
7. Break into small pieces and store in an airtight container in fridge

Enjoy your new found favourite guilt-free treat!

Have you tried raw cacao powder before or tried raw chocolate? What did you think? Would LOVE to chat all things healthy choccie with you in the comments, so drop me a line below! 🙂

Article 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.

Be well,

xoxo

Beauty & Wellbeing Routine: Elizabeth Rose, Personal Trainer, Nutrition & Lifestyle Coach, Blogger at Life With Elizabeth Rose.

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

Hi there! I’m a personal trainer, nutrition & lifestyle coach, actress/model and a blogger – all of which keeps me very busy and active! I only moved back home to Perth in April after living away for 13 years mostly in Sydney, Melbourne, South-East Asia and New York. It’s a refreshing change of speed being back in Perth and I absolutely love the climate and lifestyle here ☺

My blog, Life with Elizabeth Rose, is very much from my heart and covers lots of lifestyle topics to do with health & fitness, business and personal development. The tagline on my blog is “Dream. Create. Live with joy” – I’m always dreaming big, creating things & trying my hardest to live my life with happiness…my goal is to guide my readers and clients in doing the same with their lives, with a strong focus on health and well-being!

You can find me at Fitness First Platinum in Subiaco for personal and small group training. I’m about to run a boot camp at Cottesloe Beach beginning November 5th. I’m really looking forward to it and can’t think of a better way to start the day!

As an introductory offer, mention this interview and receive 10% off your first 4 weeks of training ☺. Register your interest at liz@lifewithelizabethrose.com

Tell us about your daily beauty routine.

I cleanse morning and night with Sukin Organics Cream Cleanser. I have very sensitive skin and find a cream cleanser to be the best! I haven’t used a toner for a few years now, and find my skin is fine without it!

I moisturize with Priori CoffeeBerry Natureceuticals Day and Night Complex which are both 98.5% natural. CoffeeBerry extract is nature’s most potent antioxidants to fight free radicals and the causes of skin aging, and it smells divine! If my skin is feeling particularly dry, I’ll add some Trilogy Rosehip Oil at night over my moisturizer.

For my eyes I use Aesop Parsely Cream Antioxidant Eye Cream…I’ve always used creams as opposed to serums for my eye area…I find my concealer goes on much easier too!

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

The Deluxe Skin Renewal Spa Treatment by Suzey Luong at Vanity Box! This is a superior boosting treatment incorporating a facial massage with a soothing balm and a replenishing mask that firms, hydrates and exfoliates your skin. It’s such a relaxing treatment and is like a natural botox! My skin hasn’t looked this flawless in years!

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

I go all the way up to Yanchep which is exactly an hour away from my place, so I can see the lovely Rachel Firmin who is from the UK. My Mum and Aunty see her as well, so it’s always a bit of a family affair! I love seeing Rachel as she always keeps up to date with the latest styles from London and she is so sweet and friendly and offers endless cups of tea.

Because she works from her home, having a cut and full head of foils costs me roughly half the price of going to a salon! You can contact Rachel on 0415049311.

Favourite budget / at home beauty treatment?

I’ve recently become an avid follower of Maria Hannaford’s blog, Econest, which is all about living life more sustainably! I love this easy and economical beauty treatment that Maria suggests…simply mash ½ an avo with a dash of milk and apply to a wet face – perfect as a skin conditioner and so simple!

Your three, absolutely cannot live without, favourite products?

1. Coconut oil – this medium chain fatty acid has so many amazing health benefits! I cook with it and sometimes use it as a face and body moisturizer, hair conditioner and shave my legs with it! You can even use coconut oil as a base of a natural deodorant.

2. Priori CoffeeBerry Mineral Perfecting Foundation 3 – It has the best coverage and loving the fact the packaging is eco-conscious.

3. INIKA – all natural certified organic mineral blush in rosy glow…I love all their products!

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

I have a few!

1. Daily exercise is a must! I feel so much better after moving my body, even if it’s just a leisurely stroll outside in the fresh air.
2. Sleep! I aim for 7-8 hours but have been struggling with this lately! I’m terrible at falling asleep before 10pm but know I need to as I wake up so early! When I do get adequate sleep, the difference in my energy, mood and creativity is huge.
3. Nutritious, organic food and plenty of water! You are what you eat!
4. Taking time out for myself. I always feel so revitalized after a bit of “me time”.
5. Keeping a gratitude journal always makes me feel great! Every Tuesday I write my ‘LWER Tuesday’s Blessings’ with 5-10 things I’m grateful for on my Facebook page. I love it when people comment with their own gratitude list ☺

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

I’d luurve to do some kind of retreat in Ubud, Bali. I hear it’s amazing at Como Shambala, which advocates proactive holistic wellness, combining modern science with ancient healing.

I’d also love to do an Ayurvedic retreat at Deepak Chopra’s ‘Chopra Center’ in California.

Describe a typical day of eating for you.

I eat very closely to the Paleo Diet (and recommend this to most of my clients), which is a diet that closely resembles what our ancestors ate in the Paleolithic era. It’s basically very high in protein and good fats, with lots of low starch veggies, salads, nuts & seeds and fruits such as berries.

My day always starts with a tall glass of water with lemon juice, some powdered greens in water and a probiotic. I shower then for breaky I will always have some protein such as 2 eggs with smoked salmon and wilted spinach (no toast!).

Morning tea is usually a ‘mini meal’ which is basically a bit of what I prepared for lunch (I always make a little bit more so I have enough for a snack and lunch!), or my own trail mix of activated almonds, coconut flakes and goji berries.

Lunch is protein of some sort with either a salad or steamed greens. Kale is my favourite at the moment! So good for you!

Afternoon tea is usually one of my superfood protein smoothies from my Super Smoothie Collection, that I have post workout or a green juice.

Dinner is either oven baked salmon with veggies or chicken and salad.


And finally for supper I have herbal tea and blueberries with 2 tablespoons of organic full-cream greek yoghurt or occasionally 30g of dark organic chocolate such as Loving Earth’s ‘luvju’ coconut mylk raw organic chocolate…yum!

I get emails all the time from women wanting guidance on what to eat. I know it can be confusing and frustrating trying to decide what to cook and which foods to buy, so I recently put together two 7 day meal plans to help shape your bod for summer! They are available for sale on my blog: click here! For the next 48 hours I’m running a special price of $17 (down from $27) for Wellness WA readers if you use the code “LWER” when you purchase!

Describe your fitness routine.

I train with weights 3 times a week, practice yoga twice a week, and do interval training (HIIT) 2-3 times a week, plus I’m about to give pole dancing a go for a bit of fun! I like variety and my body does too ☺

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

I have an entire drawer in my kitchen that is filled with supplements! At the moment, I mostly take fish oil capsules, Vital Greens, a pre & probiotic, mega B and magnesium.

I’m a bit of a fan of alternative therapies, and have experimented with many in my pursuit of tip top health! I’ve been to naturopaths, homeopaths, Ayuvedic practioners and I’ve tried kinesiology and colonics, to name a few! I’m currently seeing a GP who specializes in nutritional medicine at Health Quest in Melville, and just had my first hair mineral analysis…I’m very interested in finding out the results!

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

Oooh how I love relaxing! My fav ways include practicing yoga at Tamara Yoga, meditating, getting a massage/facial, or simply enjoying some quiet time at home watching a dvd.

If you have any questions about Elizabeth’s fantastic routine, please leave a comment below!

Make sure you check out her blog too!

Be well,

xoxo

Beauty & Wellbeing Routine: Renee Kendall, Perth Pilates Instructor.

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

I love to be fit and healthy both physically and spiritually. I devote my time to learning and teaching others about health and fitness and how they can help to be the best person they can from the inside – out. My number one passion is Pilates (my business is Renz Pilates!).

Whilst working in London as a personal trainer in 2005 I learnt of Pilates. Within a few months of returning to Australia I commenced training with Polestar Pilates to master the method and learn to teach others. My style of workouts have since been a fusion of Pilates and personal training.

Tell us about your daily beauty routine.

I am LOVING Miranda Kerr’s Kora Organics range and have been since December 2012. I use my Cream Cleanser day and night, followed by Purifying Day and Night Cream for my face and the Recovery Eye Gel Cream for my eyes (Miranda recently recommended to try the Vitamin Enhanced Lip Balm to act like a hydrating mask for the eyes too, which I agree is divine) and the Enriched Body Lotion for my body. After my long days of teaching and training it is nice to enjoy the Hydrating Mask for my face and the lovely Rejuvenating Foot Balm for my tootsies. I am trialling a couple of new organic sun creams too but haven’t found a favourite yet (welcoming any suggestions?)

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

Following a run, I love rubbing my body gently with moist beach sand before swimming in the ocean allowing my skin to enjoy a natural exfoliant. I enjoy this at every sandy beach in the world I visit.

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

Karri Steele – uber cool, but sad she has just moved to Melbourne.. Aveda Subi: Nikki, Kylie & Danni – I just love Aveda – seems to work so well with my hair.

Favourite budget / at home beauty treatment?

Sleep. There is a reason it is called beauty sleep. Make the time and reap the benefits.

Your three, absolutely cannot live without, favourite products?

Right now: KORA Organics Cream Cleanser, Recovery Eye Gel and the Hydrating Mask

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

A positive attitude – always have honest and positive intentions – sometimes actions are perceived by others in a different light, but if you know you are acting with good intentions I believe karma always returns positive energy to you.

And sweat, laugh and move: dance, walk, run – whatever makes you smile.

♥ Chiva Som

What beauty treatment/ wellbeing activity would you love to try but haven’t yet? (Due to time, money, scared etc!)

Internationally: Chiva-Som, Thailand and Reethi Rah, Maldives.
Locally: Bodhi Day Spa, Wembley.

Describe a typical day of eating for you.

Everyday is different, it depends on my mood and what I have scheduled for the day but generally..

Kickstart the day: Always a Spirulina and Vitamin C drink.
Smoothie: I will make either green smoothie made up of whatever greenery is in season – mixture of kale, spinach, celery, zucchini, spirulina mix, avocado & cucumber, or kiwi and cacao nibs, bee pollen, maca and filtered water and goji berries to serve OR a chocolate smoothie made up of raw cacao, chocolate vegan protein powder, almonds, frozen berries, bee pollen, spirulina mix, maca and filtered water.
On the weekends maybe a frozen banana-rice milk smoothie with lots of yummy extras and an egg white omelette with veggies.

Mid morning snack: I usually teach privates and classes from 6am through to lunch time, so don’t have much time for snacks. I drink lots of water and green tea in between sessions.

Lunch: Huge, super colourful salad (always changing, but as long as I can put in as many bright delicious colours as I can get my hands on) sometimes with chicken, tuna, salmon or beans of some type.

Mid afternoon: Either celery or raw zucchini with my home made hommus.

Dinner: I go out a lot for dinner, so when I order I try to stick to steamed veggies or as clean as possible. This is the one meal I am usually eating with my friends or family and I try not to be too strict amongst others as I often get reminded to be a little crazy and “try the tempura prawns!”

After dinner treats: This is definitely my weakest point of the day. I LOVE chocolate treats. Over the years I have learnt so much about chocolate and the cleanest, healthiest ways to enjoy it. I now make my own organic chocolate with lots of special treats inside (like goji berries or cacao nibs). Right now I am working on mastering a Bliss Ball recipe (raw cacao, freshly sprouted nuts, coconut oil, etc) so much goodness packed into the cutest little ball! My boyfriend provides great feedback – so we are getting very close to mastering the perfect recipe.

Describe your fitness routine.

One thing about my fitness is that there is definitely no routine about it. I obviously do Pilates everyday. I workout a lot with clients and if I have had a day where I haven’t had much of an opportunity to move, I will get in a short run along the beach or river to pick the heart rate up or do any of the following:

♥ Dancing – I love teaching Xtend Barre at Pure Moves in Cottesloe and I am quite often dancing around my home with Tracy Anderson, and if I am out with my girlfriends we will pretty much always be making a dance floor appear out of no where!

♥ Yoga – I love Twisting Fish in Claremont

♥ Surfing – Not as much as I would like at the moment, but when & where ever I can

♥ Jacobs Ladder and Kings Park – to really pick up my cardio

♥ Boxilates – one of my new favourite classes I have designed at The Hurt Locker in Claremont

♥ Walking – either on my own or this is a great time for a girly catch-up with my friends

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

Some would say my super green smoothies are alternative or the spirulina I take is a supplement, but these are what is normal for me. I have tried various supplements over the years and I think they all have their merit – as long as they have good clinical research with substantiated claims and can prove the efficacy of the product they are worth trialling.I have really enjoyed Reiki in the past and currently I am enjoying a bit of an acupuncture phase.

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

As crazy as this may sound, I am de-stressed when I am teaching or working out. I find both of these to be quite meditative for me. When I am teaching I am 100% present and focused on my client – there is no time for any other thoughts to make my mind busy. Running is also a great time for me to clear my head and process my thoughts. I love yoga in that I am very focused on sort of surrendering myself to the universe and allowing my body and mind to move either my thoughts or body in whatever way it can.

And to relax, obviously a full body spa treatment will nearly always do the trick!

If you have any questions about Renee’s amazing lifestyle, please leave a comment below! 🙂

Check out where you can take a class with her at Renz Pilates!

Be well,

xoxo

Beauty & Wellbeing Crushes on a Sunday: Juicing + Jars, Teenage Ducklings & Meditation.

Having been on the smoothie wagon for a bit, I decided to jump back to juicing today for a pure shot of easily digestible nutrients that my body was craving. I recently bought this set of 4 glass jars (approx $25) so that I can make bulk juice/smoothies and refrigerate for later use – win!

I’m also currently doing a little experiment with another exciting use for them, which I’ll tell you about later!

Due to the number of carrots I put in, the juice turned an orangey-brown colour. It was still delicious and energising though, even the whale thinks so 🙂

Inspired by the meditation workshop with David Michie at The Inspiration Factory, I packed a bottle of water, this book and jumped on my bike to head down to the beautiful lake that I am very lucky to live so close to. It was a perfect Sunday and baby birds & teenage ducklings were out in full force. The sun shone down and my cells revelled in it. I spent some time reading, and then meditated for 6 minutes (it’s best to start out with small amounts, and build up) – a feeling of bliss began to emerge as hoped!

I’m probably going to be talking about meditation a bit more than usual, as I’m really fired up about it after this workshop. I have high hopes for the effect it is said to have on productivity, stress reduction & going through life with ease.

It goes without saying that I HIGHLY recommend Hurry Up and Meditate for anyone who is even considering finding out a little more about meditation and whether it might be for them.

There’s not much I enjoy more than baby animals, and baby ducks have to be up there with the cutest of the lot. These ones have ventured beyond childhood to what I call ‘teenage ducklings’, as they are about half the size of an adult. So, so pretty! Just another reason I love living so close to a beautiful lake in springtime.

Warm Roasted Root Vegetable & Quinoa Salad

Unfortunately I don’t have a picture of this one, as it was a bit too dark at my table, but this evening I met up with lovely fellow blogger Elizabeth from Life With Elizabeth Rose at the Subi Hotel. As I checked out the menu, I was excited to find this dish before my eyes:

“chermoula roast vegetables with honey & citrus, quinoa, spiced caramelised pear”

For $13.50 I was sold, and it was incredibly yummy! Roast beetroot, baby carrots parsnips, spinach, crunchy spices – it all came together so well, and despite not being able to see what I was eating, I was very happy with this dish and will definitely be back to have it again!! If you’re in the area and need a healthy bite then this wont disappoint.

What are your crushes this week? Be sure to share them so we can all be inspired to continue reaching for optimal wellbeing!

Be well,

Annette

xoxo

Beauty & Wellbeing Routine: Suzey Luong, Owner of Vanity Box Skin Couture.

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

I’m the owner and operator of Vanity Box Skin Couture Perth, a Hollywood Regency inspired, appointment only salon that specialises in bespoke face and body treatment sessions. I’ve always been passionate about all things beauty related so it was no surprise I would become a beauty therapist. I love my job! I get to make women feel like a million dollars after they have a treatment. It’s such a joy, I am really lucky, and it’s a dream come true that I now have my own salon!

Tell us about your daily beauty routine.

Ok where do I start! Being an owner of a beauty salon I have an endless choice of products and always like to mix it up so my skin keeps improving. At the moment I’m loving Priori CoffeeBerry Natureceuticals as it’s the first and only natural skincare brand to deliver “Cosmeceutical” results designed for the eco-concious, earth friendly consumer.

At the moment every Morning and night I cleanse my skin with Priori Revitalizing Cleanser which is a 99.2 % natural formula fortified with CoffeeBerry extract, natures most potent antioxidants to fight free radicals and the causes of skin aging.

After Cleansing Morning and night I apply a small amount of Priori CoffeeBerry Brightening Facial Complex which helps reduce the appearance of an uneven skin tone in a natural way.

I then apply a small amount of Priori CoffeeBerry Radiance Eye Serum around the delicate eye area to prevent fine lines and wrinkles.

Almost done! I then apply a small amount of Priori Coffeeberry Day Complex in the day and Coffeeberry Night Complex at night.

Lastly if it’s in the day I apply my 30+ True Solutions cream and Touch of Priori Coffeeberry 25+ minerals to protect my skin from the harsh environment.

All Priori products are available in salon.

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

My most favorite treatment is the Priori WOW Facial. It’s a Priori facial using the Idebenone products that honestly makes you look as if you’ve had a mini facelift without the surgery! My favorite place to have it done is the W Retreat Seminyak Bali where my Fiancé and I got engaged, it’s the most amazing place ever!

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

I’ve been seeing Anita Green the owner of Salon 44 in Claremont for years. I trust her with my hair as she always listens to what I want and always gets my cut, color or blow-dry perfect every time.

Favorite budget / at home beauty treatment?

My favourite at home beauty treatment is Dry Body Brushing with my Elemis cactus bristle brush. Its so stimulating and great for combating dry skin and cellulite!

Your three, absolutely cannot live without, favourite products?

Oooh this ones hard there’s so many!

♥ First one is my NARS orgasm blush
♥ Second is my NARS sheer glow foundation in Barcelona
♥ Third is my NARS Niagara lipstick

As you can see I’m a lover of NARS! It’s amazing makeup!

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

My secret is lots of sleep and water and a monthly facial (at the moment I’m having the Priori Coffeeberry Yoga Facial). Totes Amazing!!!


What beauty treatment/ wellbeing activity would you love to try but haven’t yet? (Due to time, money, scared etc!)

I would love to try a short stay wellness retreat at the ISIKA Spa at the Burswood Entertainment Complex where a personalized itinerary is developed based on your desired health outcomes and incorporates spa treatments, fitness programmes and water therapy.

Describe a typical day of eating for you.

I try and follow the Paleo diet as much as I can as it is based on how our ancestors used to eat and as our Paleothic ancestors had virtually no ailments or diseases I try and eat this way!

My day starts with a glass of water with a drop of apple cider vinegar followed by a green smoothie.

An hour later I have an egg and bacon muffin. It’s basically a muffin with no bad carbohydrates. All you do is line a muffin tray with bacon,break an egg in the middle sprinkle with organic cheese and chives and bake for around 10 minutes.

For lunch I usually make a tuna salad or have organic soup that I make the night before.

Dinner is usually a recipe chosen out of my favorite book ‘The Green Grocer’ by Leanne Kitchen. It’s a great book that teaches you to respect the source. And eating as well as you can by developing your knowledge of the ingredients that form the basis of the meals you set on your table.

One night a week I have cheat night in which I have what ever I feel like for dinner followed by dessert of some sort.

Describe your fitness routine.

My fitness routine consists of two training sessions in the gym with Elizabeth Rose from ‘Life with Elizabeth Rose’. Elizabeth has created for me a weight, strength & resistance training program which consists of a variety of exercises using dumbbells, a swissball and different equipment in the gym to shape my body.

Three days a week I go to Bobbi’s Pole Studio Perth to do two pole classes and a splits and flex class which is a Yoga/Pilates/Dance class rolled into 1!!!

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

I start each morning with a green smoothie followed by a couple of spirulina and iron tablets.

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

To de-stress I like to book a massage, my favorite is deep tissue as I get a lot of knots from massaging other people.

If you have any questions for Suzey, please leave them below! 🙂

Be well,

xoxo