Wellness Tips: Healthy Protein Rich Breakfasts!

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“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.

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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!

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♥ 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)

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♥ 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

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♥ 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!

Blog: laurenroseburke.wordpress.com
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Be well,

xoxo

Posted in Food, Wellness Tips | 2 Comments »

Beauty & Wellbeing Routine: Sabrina Jacquier Parr, Owner of Flora Organica Natural & Organic Skin Apothecary.

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

I was a principal show girl and model in Paris which was an amazing experience, but it left me physically, mentally and spiritually exhausted. That’s when I turned to Yoga to help heal my body and keep me fit, but ended up embracing the holistically healthy lifestyle it promotes. Yoga changed my understanding of what I thought it was to be a ‘healthy beautiful’ person.

This kick started my love affair with all things natural and nourishing, and that’s how I came to fall in love with natural & organic beauty and start Flora Organica!

Now I spend my days researching the most amazing non toxic beauty products from around the world to bring to Australia! Soon the store will include wellness products as well as I am so passionate about a holistic approach to beauty so watch this space!!

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♥ Tell us about your daily beauty routine.

My daily routine changes a lot depending on the weather, the seasons, hormones. At the moment because the weather is warmer I tend to use lighter products.

In the morning I use Tata Harper Regenerating Cleanser or if I am in a real hurry an Ecocare Apple and Honey Facial Wipe does the trick.

I follow this with Kimberly Sayer’s Anti Oxidant SPF moisturizer. SPF is an absolute MUST if you are concerned with aging and this one doesn’t smell or feel like a typical SPF, which is a huge positive!

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At night I like to nourish my skin a little more so I’ll opt for Pai Camellia & Rose Cleanser or Ecocare Coconut Oil followed by Absolution Cleansing Water just to leave my skin feeling fresh.

After cleansing I’ll use Pai Rosehip & Chamomile Cream which is amazing, especially if you have sensitive skin. Natalie Portman is a huge fan.

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If I feel like my skin needs a litte more hydration ill go for serum or oil such as Pai Rosehip Oil or Black Chicken Love Your Face Serum, which is an incredible locally made product.

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

I don’t often get beauty treatments done as I have every product under the sun in my bathroom to pamper myself with! I prefer to have a wonderful massage, chinese cupping, Osteo treatment or a bit of acupuncture because I know if I’m feeling good it will radiant fare more than just getting a facial.

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♥ Favourite budget / at home beauty treatment?

Coconut oil. It is the ultimate beauty budget all rounder. Cleanser, face and body moisturizer, hair treatment. You can also use it as a wellness treatment such as oil pulling or eating a spoonful a day for it’s amazing health benefits not to mention cooking with it!

Just make sure it is raw and organic like the ecocare one I stock!

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

Only 3?! That’s a bit tough! I guess I would have to say:

1. Soapwalla Deodorant Cream – One of the only natural deodorants that I have come across that works! It is my number 1 best seller.

2. Tata Harper Regenerating Cleanser – a bit on the pricey side but totally worth it! I have combination skin so it needs regular light exfoliation but I find most are too harsh for my skin. This product strikes the perfect balance.

3. Ecocare Raw Organic Coconut Oil. It’s good for everything!

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

I know it sounds cliché but beauty really is more than skin deep. Regular Yoga, meditation, a healthy diet, and daily journaling and affirmations really help me to feel my absolute best. When I feel great I seem to attract great things into my life.

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

I just bought a voucher to try salt therapy which I am really excited about!

Salt therapy involves breathing in microscopic salt particles which has a positive effect on respiratory and skin aliments. The dry sodium chloride aerosol in the Salt Room eliminates airborne particles from the airways and helps the body purge itself of toxins. Salt Therapy is a safe natural therapy and has no side effects.

Check out Salt Rooms for more details (not currently available in WA, but there are options to open a biz if anyone is keen!)

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♥ Describe a typical day of eating for you.

I usually have a smoothie in the morning made of coconut water, coconut oil, LSA, Glow Beauty Powder, Chocolate Sun Warrior raw vegan protein powder and maybe some frozen banana or mixed greens like kale and spinach.

I mainly snack on fruit and nuts during the day.

Lunch with be sushi or a salad and dinner generally tends to be steamed vegetables sometimes with a protein such as broiled chicken.

I tend to keep things really simple.

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♥ Describe your fitness routine.

I do Vinyasa & Yin Yoga about 3-4 times a week and run on alternate days.

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

My favorite supplements are Garden of Life RAW from the US because they are formulated from raw, live organically grown fruits and vegetables rich with probiotics, enzymes and products of their fermentation. I take their Raw Kombucha Probiotic for good gut health, and Oceans 3 fish oil & Resveratrol for healthy hair and skin.

They are starting to pop up at some good quality health food stores in Australia. Otherwise you can order them on iherb.com

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♥ 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 try and get 8 hours a night. I will light a candle, have a cup tea and read a book as it sets my sleeping ritual otherwise I can be up all night. If I am having trouble sleeping I will put a touch of Tata Harper Aromatic Nighttime Treatment on my chakra points, it really helps!

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

Simple things really help. Lighting a candle in my room really soothes me. Reading inspiring or wellness books such as The Power of Now
. Talking with my mother as she always knows what to say! I’ll also use Tata Harpers Aromatic Stress Treatment as it just smells so uplifting.

Yin Yoga is also amazing for de stressing. If you have never tried Yin it is an absolute must as it helps to release tension and emotions that we often keep locked up in our body without even realising it.

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

Be well,

xoxo

Posted in Interviews | 2 Comments »

Beauty & Wellbeing Crushes: Acupuncture, Beatty Park Pool, Exfoliation & At-Home Mani-Pedis!

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♥ Acupuncture

I've used acupuncture a couple of times before and always found it helpful. My digestion has been a bit sluggish lately, so I decided to see Jacinta at the Perth Natural Medical Centre. I find the sessions extremely relaxing and always leave with a gentle buzz of energy and feeling really refreshed. The dietary advice has been so interesting and also counter-intuitive. Apparently my system works best without cold and raw foods according to Traditional Chinese Medicine. I'm not sure where that leaves my green smoothie habit, but it's worth a go!

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♥ Swimming at the new Beatty Park Pool

I started to swim regularly in my teens and it's the one aspect of my exercise routine that has stuck. I've tried many types of exercise but, for me, nothing beats the soothing, meditative effects of lap swimming. I absolutely love it and always sleep so well after a long swim. I'm feeling very lucky that my local newly renovated pool at Beatty Park is so lovely. The works haven't been totally finished yet but it looks like the centre will be amazing when it's all done.

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♥ Exfoliate, exfoliate, exfoliate

This is my new mantra! There's nothing like summer to make you more body conscious. I've been using the 'hot towel scrub' method lately to make my skin silky smooth. Just grab a flannel, warm water and soap or shower gel, lather up and scrub away! For my face I'm enjoying a lovely scrub from the Smitten Organic skin care range. My skin tends to be quite dry so I avoid harsh scrubs, but this one is a very gentle, creamy and really effective.

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♥ Hands and Feet Pampering

I'm loving Burts Bees Tips and Toes Kit at the moment. I'm pretty busy, so find it hard to fit in a mani-pedi and I also find them pretty boring treatments. This kit is great for some quality at-home pampering.The hand creams are also the perfect size to throw into a handbag or purse. They've thrown a yummy pomegranate lip balm into the kit too! All of their products are 'earth friendly' in fact they were one of the pioneer natural skin care brands as they started in 1984. It's a pretty affordable range too.

What are your favourite budget and at-home pampering tips?

Article by Karen, who's certain she was a fish in a previous life!

Be well,

xoxo

Posted in Alternative Therapy, At Home, Other | 2 Comments »

Win Win Win: 3 x March Notox Boxes Up For Grabs!

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Notox box is a monthly box filled with handpicked natural, organic and eco products! It allows us wellness lovers to spoil ourselves with a box full of goodies delivered right to the doorstep every month. The products are all natural, safe & eco conscious. Notox box does the research for you, so you can sit back and enjoy!

Wellness WA has teamed up with Notox box this month to offer three super lucky readers the opportunity to experience the gorgeous March box pictured above – you'll be thrilled with the assortment of conscious goodies, including…

♥ Clay Mask
♥ Weleda Almond Soothing Cleansing Lotion
♥ Soap nuts!
♥ Raw Acai Bar
♥ Cute biodegradable foodware
♥ Biodynamic brown rice

This goodie box will delight any wellness fan! To be in with a chance to win, just do the following:

1. Like Notox box on Facebook. Entrants will also be added to the Notox Box mailing list.

2. Leave a comment on this post with your best tip for starting a non toxic day!

3. Keep your fingers crossed 🙂

Good luck! Winners will be drawn on Monday 18 March 2013!

Be well,

xoxo

Posted in Other | 36 Comments »

Beauty Treatment Review: The Ultimate Facial by Arbonne!

♥ My facialist Maryanna Lucror

What better way to start a weekend than with a facial? Make that an ‘at home’ facial using one of the finest skin care brands, Arbonne. Now you’re talking!

The lovely Maryanna Lucror treated me to an Ultimate Facial last weekend, and my skincare resolutions for 2013 (to stick to using one brand) are now set in stone. Luckily, Arbonne is a product that my skin knows and loves (I have never had clearer, more glowing skin than when I used to use it), so I’m looking forward to getting that glow back!

♥ The beautiful Arbon, how amazing does it look?!

Hailing from the Swiss village Arbon, the highly regarded, premium skincare brand is inspired by nature and each product contains clinically proven and botanically based ingredients, which, in combination with meticulous research and testing, exceeds industry standards for purity.

My facial began with Arbonne’s FC5 Purifying Cleanser + Toner, a lightweight formula designed to simultaneously cleanse and tone the skin while visibly reducing oiliness. Ingredients include witch hazel and strawberry cells – yum! This was followed by the FC5 Exfoliating New Cell Scrub, a vitamin rich exfoliant with a slightly clay-based texture. The scrub feels warm on application and tingles slightly as it deeply purifies to reveal fresher, brighter skin. I love this scrub, and use it 3 times a week now!

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My skin was then treated to the RE9 Cellular Renewal Masque – its key ingredients include pineapple, papaya enzymes and algae extract, which function to improve skin tone and texture and minimise pores. What I loved about this masque was that it didn’t dry and harden, which can be very harsh on the skin, particularly if it is sensitive. This masque is actually equivalent to two dermabrasion sessions (but without the risk) so to replenish the skins moisture, Maryanna applied the FC5 Skin Conditioning Oil. The oil hydrates, conditions and softens without being greasy or heavy on the skin.

I have quite dry skin, so to give it that extra moisture boost, the FC5 Intense Hydration Mask was then applied. This is a lighter, gel based mask containing fresh mango, sunflower seed oil and pomegranate extract. The RE9 Regenerating Toner was spritzed gently on my skin, followed by RE9 Eye Crème and FC5 Oil Absorbing Day Lotion with SPF 15.

♥ My Arbonne goodies!

The Arbonne Ultimate Facial was such a treat. It was relaxing, informative and luxurious and a product I really believe in. Since the facial, I ordered the FC5 Complexion Revitalizing Set and have been using it religiously! My skin loves me for it.

To purchase Arbonne or to find out more, contact Maryanna at lucror2010@hotmail.com

Or check out the Arbonne website https://www.arbonneinternational.com.au/

Do you have a favourite skincare brand that you have always used? Or have you tried Arbonne? I'd love to chat in the comments below!

Review by Lucy, Arbonne convert and preacher!

Be well,

xoxo

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