♥

♥ Healthy Sweet Treats

I have just returned from a 3 week holiday, and needless to say, my body has taken a beating at the hands of Pina Coladas, Pad Thai and English pub meals. After indulging my sweet tooth, coming back to my usual low-sugar fare has been a bit tricky. To ease myself back into the swing of things, I’ve been making some healthy sweet treats. These are delicious, and the basic recipe can be changed up (I put a dried cherry in the middle of mine for a surprise zing!). I’ve also been scoping out these delicious-looking recipes, and have a funny feeling some of those will be making their way into my kitchen very soon!

♥

♥ Fresh Flowers

Fresh flowers not only brighten up the room, but also your mood. Try it- it’s impossible to be unhappy or upset when faced with some fresh blooms. And who needs Ambi-Pur when you’ve got a bunch of something lovely on the table? It’s a simple pleasure, but well worth treating yourself with a bunch of your favourites when you get the chance.

♥

♥ Mark’s Daily Apple

I’ve been reading Mark’s Daily Apple (www.marksdailyapple.com) for a while, and lately his articles have really been striking a chord with me. Mark is a former athlete turned wellness activist, and promotes the ‘Primal’ lifestyle. He publishes daily articles, covering everything from recipes to success stories, lifestyle tips and his opinions on various foods and activities. Whilst I don’t always agree with everything he says, I really enjoy his down-to-earth approach to healthy living on a day-to-day basis, which alone makes it worth the read.

♥

♥ Journalling

One of my new year’s resolutions was to journal more, and after just over a month, it’s become part of my daily routine. Sometimes it’s stress, sometimes it’s worry, sometimes it’s happiness and excitement, but most days I feel the need to jot down my thoughts and feelings. I find it very relaxing, and often if something is troubling me, re-reading my entry helps me see the solution. Journalling also allows me to appreciate the good in my life, which in itself is incredibly beneficial.

♥

♥ ‘Play’

As kids, we rode bikes, climbed trees, and swung from monkey bars, but as adults, it seems the concept of play gets left behind. I’m on a mini-mission to bring back those golden years by riding my bike and skipping, whenever I can, for fun. I cannot begin to describe how much I am genuinely enjoying this, and really encourage everyone to do the same. Choose your two favourite childhood activities and try to incorporate them into your week. Even better, get your friends involved! Now, who’s for a game of ‘Spotlight’?…

What do you do for ‘play’? Do you journal? What are your favourite flowers to have in the house? Drop me a line below and let me know your thoughts!

Article written by Katie, a flower-loving, diary-writing biker girl, whose boyfriend is really enjoying her sweet treat recipe experiments.

Be well,

xoxo

♥

With a funky set up, welcoming atmosphere and awesome products, The Little Concept in Freo has definitely taken a step forward in the Perth café scene.

The café offers a variety of coffee, tea and chocolate beverages with a strong emphasis on their red espresso rooibos menu (which consists of items such as red cappuccino, red latte, red smoothie and red frappe). What’s with all the ‘red’ you ask? Well these delicious bevvies are all made with a base of Rooibos tea- an alternative to coffee that can be enjoyed just like it! Rooibos comes from South Africa, is naturally caffeine free and has 5 x more antioxidants than green tea. Whoop!

♥

I got chatting to the lively and passionate owner Micheal who said he wanted to provide an option for people who couldn’t have caffeine but still wanted to enjoy their ‘coffee’. However don’t stress of you need caffeine to get you through your morning, the café still caters to the masses (meaning yes they still have normal coffee!). Another bonus, these awesome peeps offer the option of soy, rice, almond OR oat milk in any of their beverages to cater for people with certain intolerances (this is what I like to see!). And another big plus, most beverages are sweetened with coconut blossom sugar- a low GI, healthy alternative to white sugar containing protein (12 amino acids), potassium, magnesium, phosphorous, zinc and iron!

The prices are great by Perth standards with most hot coffee beverages around the $3.50 mark. The hot chocolates and chai are a little more expensive (between $5-$6.50). I enjoyed a red smoothie on my visit which consisted of raspberries, banana, honey, cinnamon, almond milk and red rooibos tea- it was deeeeeelicious

♥

If you’re feeling a bit peckish there’s also a great range of food available from raw dessert treats and freshly baked goods, to sandwiches and wraps that are made fresh in house. The vegetarian sandwich was screaming “eat meeee!” and will be consumed upon next visit

♥

After hearing great things about their chai I picked up a bag of the famous Prana Chai to take home with me and try. It’s a wet chai, which means no need to steep. Simply pour some hot milk over, add honey and enjoy! The Mork Hot Chocolate also sounded tempting and I couldn’t resist picking up a bag of this too. Available from the café as a hot chocolate, iced choc or choc affogato (to name a few), this is definitely one to try. I made mine at home using fresh cashew nut milk. YUM!

♥

Head into The Little Concept to try some of there awesome beverages or pick up some goodies for home. Check out their instagram @thelittleconcept for more pics of their delightful creations and get down there sooner rather than later!

The Little Concept is located at 7 Wray Ave, Fremantle, WA.

Have you tried this new cafe before? A fan of rooibos? Leave a comment below!

Article by Kavisha, newly found lover of all things rooibos and chai.

Be well,

xoxo

♥

wellness |ˈwelnis| n the state or condition of being in good physical and mental health :

What do you know about your health and wellbeing? Do you assume that you’re in tiptop shape just because you’re not fighting a cold or don’t have any aches and pains? I used to think a bit like this. I was always under the impression that how I felt physically, reflected exactly what was going on inside. Truth is, there is so much more to our inner health and wellbeing than we actually know about, and sometimes the smallest change in behaviour can have the biggest effect.

I recently completed a Wellness Package at A Fine Balance, a physiotherapy and clinical nutritional practice located on Green Street, Joondanna. Having never had the opportunity to take part in a package like this, I was really keen to learn more about my body and changes I could make in my lifestyle – being a bit of a perfectionist, improvement is something I’m always on the hunt for!

♥

The first part of the package is a clinical consultation with AFB’s clinical nutritionist Joanne. This was a one hour appointment where Joanne assessed all aspects of my diet and lifestyle to work out where I may be limited in achieving optimum wellness. After reviewing my current situation, she proceeded to advise me on ways in which simple diet alterations would be beneficial to my wellbeing. This included dietary recommendations as well as nutritional supplements to complement my diet.

♥

One of these recommendations has changed my life. I have been suffering from headaches for over a year now and after a series of medical tests and checks I was ready to accept that maybe I was destined for a life of debilitating headaches. Not the case apparently! The miracle cure has been a magnesium supplement called BioCeuticals Ultra MuscleEze Energy®. The supplement provides a high dose of magnesium, which is essential for the healthy functioning of nerves, muscles, bones and heart rhythm. In my case, my neck and shoulder muscles were craving a bit more of the old magnesium, since I started taking it I probably get one headache a week now – sometimes none!

I left my consultation with Joanne feeling inspired and ready to make some changes in my diet. I didn’t forget this feeling either, not long after I left the clinic, an email from Joanne came through with some handy diet tips as well as suggested meals and recipes. Talk about motivation! I’ve since taken a very conscious approach to making sure I consume more foods which produce an alkaline environment and help to control inflammation in the body. I believe this has played a major role in helping combat my headaches too, keeping inflammation levels down and helping to support a healthy and balanced immune system.

I returned a few weeks later to continue my Wellness journey at the hands of AFB’s remedial masseuse, Emma Gater. Remedial massage is the blissful combination of deep tissue massage techniques and works to release tension in the soft tissues to increase circulation, relieve pain and promote healing throughout the body. It is also mighty relaxing!

♥

Posturally speaking, my next and final stop was a clinical Pilates class and postural assessment with clinic owner and physiotherapist Roshan Singh. This Pilates class was nothing like the reformer and mat classes I attend religiously, it was a customised session which assessed my core strength from head to toe and identified particular weaknesses and strengths.

♥

One thing I found particularly interesting was finding out that I actually have muscle wastage in my left thigh muscle as a result of a knee injury from my high school days! I have since been working on building up and strengthening that muscle, to prevent further injuries later in life. Roshan then took a look at my posture, which is the poor victim of various daily wear and tear. It doesn’t really take much to get yourself all straightened out, but the difference a small chin tuck for example can make is huge in the long run.

♥

The Wellness Package at A Fine Balance costs $350 (valued at $513) includes:

• 1 full clinical nutrition consultation
• 1 follow up clinical nutrition consultation
• 2 half-hour massages
• 1 postural assessment with a physiotherapist
• 2 Clinical Pilates classes
• 1 take home massage ball

The package must be used within 3 months of purchase.

Call A Fine Balance on (08) 9444 9663 or email reception@afinebalancephysio.com.au to book.

Think about how comfortable you want to be in your old age, and start working towards it now. Give your body the absolute best it deserves, look after it and nurture it with good food and rest and listen to it when it speaks to you. For it is the investments we make today, that will be worth it tomorrow.

Have you ever considered a wellness package before? If so, what would you like to gain from it? Leave a comment below as I’d love to hear from you!

Review by Lucy Anderson.

Be well,

xoxo

♥

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

Vanessa and Fabrice are the creators of The Health Collective here in WA! Vanessa is a passionate Personal-Trainer, Massage-therapist at Silq Medi-Spa in Nedlands and a raw fresh food enthusiast. Fabrice is a runner and offers one-to-one life coaching sessions for those who need the clarity and the motivation to achieve their goals (weight and health wise).

Together we share raw and vegan cooking classes from the “Newbie” to the more educated. We like to keep it simple and accessible to all. Our classes include step by step information to transition your lifestyle, from the “standard Australian diet” to a healthier one.

♥

At The Health Collective, we are sharing our knowledge about true health, fitness, food and nutrition. Our vision is to get people healthier, to assist them in reconnecting with planet earth, and ultimately raise the global consciousness.

♥

♥ Tell us about your daily beauty routine.

I lightly scrub my face each morning with a bamboo fibre mitten, under lukewarm water, and apply some Tinderbox Day Cream. That’s it! Because of my lifestyle, my skin remains clear and healthy so I don’t need anything else.

♥

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

I like to get my eyebrows threaded, as I think eyebrows give a defining look to the face.

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

I am currently having my hair cut at “Renos on St Quentin” in Claremont Quarter, with a hairdresser named Edward (not scissors- hands hahah!) he is good at style cutting long hair.

♥

♥ Favourite budget / at home beauty treatment?

I love Puresource Rotorua Thermal Mud Mask, I use this once a week. It is a natural smooth mud mask, loaded with mineral that comes from New Zealand …and it only costs $12.00 online! I always recommend this to anyone.

Watermelon, mint & lime juice!

♥ Your three, absolutely cannot live without, favourite products?

I have no products that I can’t live without, my lifestyle really supports the healthy glow to my skin, so I guess I would say I would not give up my love of eating fresh fruits, veg and natural oils like coconut, hemp, avocado and olive oil.

♥

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

In one word: LIFESTYLE!

Healthy lifestyle (raw organic/bio dynamic fruits and veg), good water, exercise and happiness – Your mindset is truly important too, and can be improved easily, with meditation, laughing and socializing.

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

I have heard there is an Indian “hot oil hair treatment” (ED: Shirodhara!) that is meant to be amazing… I would like to try that. I totally believe though, that beauty comes from inside out, and not the other way around.

♥

♥ Describe a typical day of eating for you.

I always eat local and seasonal;
Breakfast start with a high carb smoothie (usually bananas, dates, fresh coconut water or high PH water)
For brunch, if I have been to the gym I will make a young coconut vanilla-pod smoothie (this provides all the natural amino acids for the body after a workout) otherwise fresh fruits.

♥

Lunch will be a huge green salad, and I am talking huuuge ! Haha …like a bucket.. variety is essential.
Afternoon Snacking will be some kind of nuts (macadamia , walnuts, etc.. )

♥

Dinner will either be mono-fruit eating, so at the moment persimmons are in season ,so I would eat between 6-8 of them, or a raw homemade dish like raw pasta. By eating light at night, you will find your sleep will improve greatly and you will feel much more refreshed in the morning.

♥ Describe your fitness routine.

1 hour cycling followed with 3 weight training exercises for either upper or lower body then 20min stretching, 4 to 5 days a week. However I listen to my body if it needs a rest.

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

A good massage does have an outstanding effect on the human body and mind, being a massage therapist myself I consistently see great improvement with my clients. Now and then, I have massage treatment done, from a great therapist from “Perfect Posture”. I take one plant-based supplement called Neuropathy Support Formula for B1 & 12 to support my nervous system and B vitamins intake, mainly because the modern world that we live in does not provide the same quality regarding the fruits and vegetables as it was 50 years ago.

♥ 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 sleep around 8 to 9 hours per night. I go to bed early, as most of the the body’s cleansing, healing and hormonal processes operate between 10.00pm and 6.00am. I also use a sleeping mask to block out any light, because the pineal gland will only release melatonin (regulating female reproductive system) and many other hormones in the pitch black. I have noticed a real improvement in the quality of my sleep.

♥

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

Meditation and stretching with candle light.

If you have any questions or comments on Vee’s gorgeous routine, please leave them below!

Be well,

xoxo

♥

I recently started a new job in the CBD and boy, life has definitely changed up a gear! I love my job, but lately I’ve found stress getting the better of me, and I’ve been feeling the physical effects of sitting at a desk from 9 to 5. What is a hard working city gal to do?!

♥

Enter The Yoga Vine, with a super convenient pop-up location next to The Aviary at 140 William Street in the Perth CBD. Classes are held in what looks like a newly renovated office space, which works really well, as the area is open and full of natural light. I attended one of their 45 minute lunchtime classes, and at the bargain-basement price of $10 a session, forget picking up a toasted turkish and use your lunch money for this instead! The website asks participants to bring their own mats, though on the day I attended our lovely instructor Amanda brought a few extras along.

We started with some breath work, moved into sun salutations and then into several trikonasana poses. These sequences really called on my hips and hamstrings, and after a long morning at my desk, it felt amazing to stretch them out. To finish, we practiced some balance poses, and ended in savasana (always a crowd favourite!).

♥

I was a bit worried that I would return to work in the mood for a snooze, but I found the exact opposite- I felt invigorated and fresh- and had a super productive afternoon! I really liked that the class seemed to be tailor-made for office workers, including poses accessible to beginners and experienced yogis alike. I would wholeheartedly recommend Yoga Om to anyone with the ability to attend- not only does it offer the opportunity to include yoga into your exercise routine (or to try it for the first time!), it’s the perfect midday pick-me-up before heading back to the office to meet that 3.30pm deadline.

♥

Classes also run on Monday, Wednesday and Thursday evenings in the William Street location, and The Yoga Vine offer a number of other public classes in North Perth and Osborne Park. Visit www.theyogavine.com.au for more information.

Is anyone excited to give these classes a try? How do you use your lunch break to maximise your wellness? Let me know in your comments below!

Article by Katie, a corporate green smoothie lover and yoga newbie.

Be well,

xoxo

♥

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

I am very blessed, I have a beautiful daughter, two magnificent horses, I love what I do and Gwinganna is amazing. I love where I live, I am a very happy person and I genuinely love people, I also love to see people realise their full potential for health and happiness. You could say I have a lot of ‘love’ in my life!

♥

♥ Tell us about your daily beauty routine.

I choose products that are active and certified organic so I am not adding to the toxic load of my body.

Morning cleanse Phyt’s Lait Hydro Nettoyant, Phyt’s Hydrole Orange Toner, Phyt’s Crème Reviderm Moisturiser, 10 minutes later facial zinc. Make up is simple, Evohe (med) mineral foundation powder and Evohe blush, Subtle Energies lip balm.

Night time same cleanser in the shower as soon as I get into the house, then tone, Subtle Energies Facial Oil with Sandalwood. Before bed tone again, followed by Phyt’s Crème Absolue Moisturiser…every second night I use Phyt’s Serum Reviderm prior to the Crème Absolue Moisturiser.

Info about Phyt’s skincare here, info about Evohe makeup here.

♥

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

The Phyt’s Multi Vita Facial and I love the LI’TYA body salts used in the body scrubs at Gwinganna, they are wild harvested and are beautiful. My favourite place…..at Gwinganna Lifestyle Retreat of course, the therapists are nurturing and skilled and the products are simply the best.

♥ Favourite budget / at home beauty treatment?

Exfoliation at least once a week.

♥ Your three, absolutely cannot live without, favourite products?

Subtle Energies facial oil with sandalwood, exotic and luxurious…divine! Phyt’s lait hydro nettoyant cleanser, Phyt’s contact + gommage.

♥

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

Qi Gong, Yoga, meditation and breathing techniques, a very positive outlook on life I take things as they come daily, the great outdoors, I also take practitioner strength supplements.

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

I am truly blessed to have had the opportunity to try all that I have been curious about.

♥

♥ Describe a typical day of eating for you.

I always buy organic, seasonal food and produce, I eat differently in summer (lighter salads and raw foods with lightly steamed veg) and winter (more cooked soups and casseroles etc) and I try to chew my food really well and I don’t eat dairy or gluten.

Lemon juice in hot water on rising, teaspoon of apple cider vinegar before breakfast, then english breakfast tea, poached eggs, one slice of gluten free toast and greens for breakfast. Morning tea at around 11am is a cup of tea and nuts or a Gwinganna tahini ball as a snack. Lunch is salad and protein (seafood or organic chicken) followed by nuts for afternoon tea.

Dinner is steamed veg and protein (mainly fish however I do eat more red meat in winter), a cup or two of herbal tea or a pure drinking chocolate (Loving Earth is a great example of pure) in winter before bed. My ‘junk’ food is hommus and corn chips and dark organic chocolate which I love. Lots of filtered rain water (we have a tank) during the day and some lightly sparkling water with lime on hot days.

♥

♥ Describe your fitness routine.

Qi Gong most mornings, Yoga three mornings a week my own routine at home and one strong Astanga class a week, I periodically do resistance training and I horse ride three times a week.

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

Yes, every morning the first thing I do is scrape my tongue according to Ayurvedic practice, during sleep it is believed we accumulate toxins on our tongue that need to be removed prior to eating and exercise, whist this seems like a gross practice after 25 years of this practice I believe it is more gross not to do it! I see a Naturopath every six months for a checkup this is usually done using a hemaview or a live blood analysis, I also use Chinese Medical Practitioners who are masters at shifting energy in the body and I truly believe acupuncture and cupping will assist with everything from sleep problems to infertility.

♥

My medical Doctor is also a nutritionist and herbalist and I truly appreciate her knowledge of Western Medicine and how she seamlessly blends modern science with ancient wisdom, she also communicates with my Chinese Medical Practitioner and Naturopath when necessary. (see acnem.org website for a similar Doctor to support your health) I feel fully supported by my health support team and feel I am a participant in my preventative health intentions rather than a victim of my health. I also do regular body work (massages etc) to assist my body to relax and stay balanced.

I top up what is missing in key nutritionals. Everyday our bodies are under a lot of pressure in this modern technological world, every morning I take a practitioner strength probiotic as the health of our gut has a huge influence on our moods, skin, health and wellbeing. I also take magnesium every night along with vitamin C and zinc. I do supplement with vitamin D when my exposure to sun is limited. When I am feeling overwhelmed or run down I see my Doctor for some IV vitamin C or consult one of my preferred complementary health professionals.

♥

♥ 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?

Minimum seven hours, sleep is essential for so many things in our body and assists us to deal with stress better. I try to follow the body’s natural circadian rhythm getting up earlier in summer when the sun is up around 5am and in winter tend to wake around 6.30 naturally as the mornings are darker. I try to wake without an alarm (unless I am catching a plane or something) preferring to train my body to wake with the natural cycles….this takes time but is such a better way to wake up naturally. Our bodies like consistency and routine, I always try to be in bed asleep or going to sleep by 10pm latest. I avoid any caffeine after 12noon and find if I have at least four alcohol free nights and limit my intake to 1-2 glasses of red wine on the nights I do choose to drink.

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

Relaxing to me is spending time with family and friends, spending time with my horses is a joy and where I truly switch off as I become engrossed in their connection with me, I also love to read and I meditate regularly.

Head to the Gwinganna website to find out more about this little slice of spa heaven!

What do you think of Sharon’s routine? If you have any questions or comments please leave them below!

Be well,

xoxo

♥

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

Sure! My name is Melissa and I am a holistic health + life coach, speaker, writer and self love teacher. Four years ago I was a model, dancer, presenter and actress but after experiencing severe burn out and a cocktail of health issues something had to shift. This lead me to weeks in hospital where I decided I wanted to cure myself of adrenal fatigue and thyroid problems and thus became fascinated with holistic health. After practicing as a holistic health coach for a while I realised that it’s not only about what you put in your mouth, it’s about the thoughts you think moment to moment and I believe these go hand in hand. I want to inspire people to take back control of their health and life and live the life they have always dreamt of.

♥

♥ Tell us about your daily beauty routine.

For My Hair: I recently went to the relaunch of A’kin and Al’chemy and was blown away with how beautiful their products are and having been using their delicious shampoo and conditioner. They’ve created products with “purity” and “goodness” in mind, and they smell AMAZING. I also use Original and Mineral and love coconut oil for a leave in treatment.

For My Skin: I use Pai Moisturiser and Cleanser from Flora Organica.

For My Body: I use Indah Organic Coconut Oil on my body. It’s about the purest you can get, is fair trade and harvested sustainably with local Balinese farmers. The product is gorgeous and so is their philosophy.

Make Up: I don’t wear it often but when I do I use Jane Iredale.

Lady Products: I use TOM Organics. You can’t get any better than this, and the packaging is super cute.

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

Mani’s and Pedi’s, I love them. Any place is fine with me.

♥

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

The only people that touch my hair are the team at Lily Jackson in Sydney. They are amazing and most of their products are natural.

♥

♥ Favourite budget / at home beauty treatment?

Tea tree oil on spots. This is awesome.

♥

♥ Your three, absolutely cannot live without, favourite products?

1. Coconut oil

2. Tea tree oil

3. Organic face moisturiser

♥

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

Drink loads of water. Don’t drink coffee. Eat loads of fruit and veggies.

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

Maybe some of the ayurvedic treatments.

♥

♥ Describe a typical day of eating for you.

Morning is either green smoothie or porridge. Lunch and dinner is either organic grass fed and grass finished meat or salmon with salad or veggies + loads of filtered water throughout the day + a bliss ball or two.

♥ Describe your fitness routine.

I exercise every day for at least 30 mins. It changes all the time from yoga, running, walking, boxing or weights.

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

I take a probiotic each day and don’t regularly do alternative therapies but have tried a few.

♥

♥ 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?

8 hours every night is a must for me. My bedtime rituals are dim lights, no TV, phone or computers in bedroom and reading, meditation or deep breathing before bed.

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

Walking in nature, meditating, sipping tea, reading, watching a good movie, yoga, laying on the grass and being around loved ones.

If you have any questions or comments for Melissa please leave them below!

Are you ready to start your path to wellness? Melissa Ambrosini has experienced first hand the power of simple, consistent changes to our thoughts and behaviours. In the past 2 years she’s held countless people on their path to wellness, transforming their bodies, relationships, finances, careers, and self-image – check out her new e-book “12 Steps to Wellness”, available from her website for $18.

Be well,

xoxo

♥

Simple and delicious. Two things I love in the morning, and these pancakes are just that! They take 10 mins to cook up and are sooooo easy to prepare. Make the base mixture and then add whatever toppings and flavour combinations you like. Refined sugar free and gluten free so you don’t have to feel guilty about eating 3 (or 5….) and high in protein (so they’re perfect post workout!).

Makes about 5 medium sized or 6 small. So serves 1 very hungry person or 2 people willing to share!

BASIC MIXTURE

♥ 1 ripe banana
♥ 2 eggs
♥ 2 teaspoons cinnamon
♥ 1 tablespoon flax meal
♥ 1 tablespoon water
♥ 2 tablespoons quinoa flakes
♥ 1/2 -1 scoop vanilla protein powder (I used David Wolfe’s organic brown rice protein)

♥

METHOD

1. Blend all ingredients in a blender until smooth

2. Heat some coconut oil in a pan and cook pancakes on both sides until lightly brown (turning when the top bubbles)

3. Top with anything you want (use your imagination!!!)

Topping ideas:

+ Peanut butter, shredded coconut, blueberries, walnuts (as above)

+ Almond butter, chopped figs, shredded coconut

+ Coconut butter, raspberries, chopped banana

Happy breakfast everyone!!!

Do you like the look of this recipe, leave a comment below if you’ve tried it, I’d love to hear your thoughts & what toppings you used!

Review by Kavisha, self confessed ‘health foodie’ & pancake lover. She is currently studying for her Master of Wellness at RMIT University and blogs at bebalancedbewell.tumblr.com

Be well,

xoxo

♥

Have you always wanted to try yoga but were too nervous, self conscious or worried you’d be the inflexible, giggling goonie in the back row? Thought that because you can’t touch your toes, or sit cross legged, you can’t possibly meditate? Or maybe you’re skeptical of this whole conscious breathing thing? ….. Well Hayley from Cloud Nine Yoga will make you feel right at home, from the very first class.

Yoga is for every body. The stiff ones, injured ones, pregnant ones, young and old ones, the ones who can’t sit still, the ones who love to sweat, and the ones who would sometimes rather stay on the couch. Whatever your reason for being interested in yoga, (or yoga being interested in you!), you will find something in a Cloud Nine Yoga class which touches you. It might be the physical practice – which can be tailored to your body on the day, and is different every class. You might find something special in the simple observation of your breath. Or maybe it’s those ten minutes at the end of every class, where you get to just BE.

At Cloud Nine Yoga, Hayley acknowledges that we are all beginners. The practice of yoga is constantly evolving with the changes in our lives, and with a vibrant sense of humor, she will safely guide you through different vinyasa sequences (postures which flow with the breath), and leave you feeling nourished but strong, vibrant and relaxed.

♥

Other benefits of a regular practice include;

♥ Improved sleeping habits
♥ Increased vitality, flexibility & strength
♥ Greater internal awareness & general wellbeing
♥ Improved posture & balance
♥ Improved digestive, respiratory & eliminatory function
♥ True relaxation & a real sense of calm

Cloud Nine Yoga offer casual / drop in classes in the northern coastal suburbs of Ocean Reef, Mullaloo and Mindarie, and a Beginners Course too. Perfect for those who’ve dared not to do a general class before, or those who have stepped away from the mat for a while, the 4 week course is a basic introduction into postures, breath and relaxation, and will give you the confidence to join a regular class and the insight into what yoga really is for you.

♥

Hayley is a proud alumni ambassador for lululemon Karrinyup and has enjoyed leading inspiring complimentary classes for guests and educators for over 12 months.

She is also proud to have attracted LA based, heart inspiring teacher Jo Tastula to teach at her oceanside Mullaloo studio on Tuesday April 16 for a one off special vinyasa class. Only a few spaces remain for this class and bookings are essential (hayley@cloudnineyoga.com.au or 0410 648 956).

Casual classes at Cloud Nine Yoga are $17 or a 5 class pass is $80.

Term 2 runs from May 6 – June 25 (8 weeks) and the full timetable is available on the website: www.cloudnineyoga.com.au

If this sounds like it’s for you, get in touch with Hayley!

Ph: 0410 648 956
Email: Hayley@cloudnineyoga.com.au
www.cloudnineyoga.com.au – sign up for our newsletter!
Facebook: http://www.facebook.com/pages/Cloud-Nine-Yoga/210763840042

This is a sponsored post, as always though, we will only bring you posts with content we think you will find relevant & inspiring!

Be well,

xoxo

♥

I recently had the pleasure of attending an appointment with Amy O’Brien at the Chinese Medicine Centre in East Fremantle to discuss my wellness goals and work on a plan together to attain optimal health. The 1 hour session included a consultation, acupuncture treatment and some herbs to take home with me. I first connected with Amy via email, and before attending my initial consultation Amy sent me some preliminary information including directions, a description of what the treatment would involve and some tips to help me prepare for my treatment which I found really thoughtful and helpful.

♥

Having never tried acupuncture or Chinese medicine before, I was a little tentative as I stepped into the clinic, however Amy put me at ease straight away. We chatted for around 20 minutes about my health and lifestyle as well as what I was hoping to achieve in terms of my overall wellness, with Amy asking me plenty of questions along the way. She then took my pulse, explaining that ‘blood deficiency’ is a common condition in Chinese medicine, and that my treatment would focus on warming the body and building the blood, which would in turn help to do things like nourish my skin and reverse the effects that stress has had on my body.

♥

The consultation was followed by an acupuncture session, which I have to say was very relaxing! For those of you who have never tried acupuncture before and are wondering whether it will hurt: the answer in my opinion is definitely no. I felt a slight prick as the needles were inserted, but they are so fine that you feel the pressure more than any pain. Once the needles are in you don’t even feel them anymore. Amy targeted certain areas of my body to focus on building the blood and creating mental clarity. She then left me to chill out for around twenty minutes while the needles worked their magic.

Amy took a very holistic approach during her consultation, providing me not only with direct treatment but also with general lifestyle and diet advice. One of the main points she raised was to make sure I was getting enough oxygen, which would help build the blood. Remembering to stop and breathe is something yoga has taught me, and it may seem trivial but it can work wonders for stress and mental clarity and is something we so often forget to do on a typical day in our busy lives.

♥

At the end of our session Amy provided me with some herbs to take away with me as well as a personalised write-up of my treatment goals and some tips to help me achieve these, with some further information on what she had discussed with me during the consultation.

♥

Overall I found the session to be well-rounded, relaxing and informative. Anyone who has taken Chinese herbs before would probably agree with me when I say it is a bit of an ‘acquired taste’, but it is exciting to increasingly see science backing what ancient tradition seems to have known and understood for centuries. I would definitely recommend Amy’s services as a qualified, registered practitioner and she can be contacted by email, on Facebook or by phoning the Chinese Medicine Centre on 9339 8988.

Have you tried acupuncture or Chinese medicine before? If not, have you ever thought about it? Leave a comment below!

Reviewed by Alice Unwin, Chinese medicine and acupuncture convert!

Be well

xoxo