by Annette @ Wellness WA | Feb 3, 2021 | Exercise
Credit: Flaunter / Lululemon ♥
I used to be such a little gym class bunny, throwing myself enthusiastically into every class going, that is until COVID19 struck. Not only did it throw my whole routine out of whack, including forcing my current working situation into disarray and shutting down all sense of a social life, it also meant my fitness classes were to be no more. I don’t need to explain the rollercoaster of emotions I felt during the lockdown period (I’m sure many of you experienced/are experiencing something similar) but what I will say is that this bunny totally lost her workout mojo.
Especially at the beginning of the lockdown I felt lost and aimless, trying to get out for my daily isolation exercise, only to find I was boring myself by running around the local park in circles. Trying the much coveted isolation indoor workouts didn’t inspire me either. In my little apartment I kept bashing into furniture left, right and centre, and I felt more alone than ever, missing the energy of a real-life trainer and my sweaty counterparts. I felt as though I was falling into a serious funk! With my normal workout routine quashed I seriously lacked focus in other areas of my life too.
Until one day my friend mentioned giving a running app a go. I’d never been a big fan of workout apps, but I was ready to give anything a whirl in an attempt to get my workout routine back on track. Plus, hopefully, rediscover my sporty spark! So, I downloaded the Nike running app and have been using it almost everyday for the past 30 days. Not only has it revved up my cardiovascular system, and galvanised those endorphins, it also helped in other (more unexpected ways) too!
A Sense of Routine
I gave myself a daily goal of 5k, and by giving myself a workout focal point to the day it caused me to build structure into the rest of my day too, as I was forced to start organising my other tasks/chores/work around it.
Either I’d get up first thing and it galvanised me to start the day off positively, or I’d carve some space out over lunch, ensuring my other ‘to do’ list items fitted either side of it. At other times it would be my late afternoon round off the day/switch off activity. Having this one small focal point helped instigate the sense of getting a routine back on track (which I was now structuring for myself). This particularly aided me in the early days, when my normal work schedule had gone out the window and I had the creeping feeling of aimlessness enter in.
Feeling of Achievement
If you’re one of those people who thrives off praise, I highly recommend you give this app a go. I love being told ‘well done’, but when you’re feeling especially aimless and slightly lost, it’s very hard to give yourself some much needed praise. Particularly during uncertain times (COVID19 please enter here stage left) a small word of encouragement can energise my self-esteem and wellbeing, giving me the willpower and impetus to take on the task, day, week, month!
At the end of each run, not only would I have successfully hit my goal of 5k (oftentimes even surpassed it), my app would generate a friendly reminder – “You’ve just completed a 5k run, no-one can take that away from you.” The app was right, even if I did nothing else productive that day, at least I’d kicked my workout goal. That in itself was enough motivation to keep doing it day after day. Not only that, but the feeling of achievement really helped pump up my week in general.
Grounding
Ever get the feeling of being lost in your head?! Well that’s often where I find myself when things get stressful and uncertain. All my energy finds itself coiled in my brain, causing me to lose my sense of self and centre at times. Running has the wonderful ability of bringing me back into my body. Feeling the the ground pounding beneath my feet to my syncopated steps as my music bleeds into my ears, helped dissipate all the worries and stress I was holding on to.
I suppose it was a kind of meditation for me, a way of helping to clear my muddled brain, guiding to me to find clarity for the day. There is something brilliant about expending physical energy, which can in turn help calm your mind’s frenetic energy of thoughts, helping to clear a pathway of considered thinking through the clouds.
Appreciation for Little Moments in Nature
I had a new found respect for nature. Going on my daily runs, I started to notice all the fantastic wildlife (the birds and butterflies) which would fly beside me. In a busy life pre-lockdown, I realised I had oftentimes forgotten to notice the wonder of a vibrant earth all around me. Forgotten to notice the different species of the birds and actually hear the different tones of their birdsong. What running gave me was a reminder to just be in the present moment. Live in the time of the run, including appreciating and being in whatever the weather might be on that day, I would thrive in the wintery fresh sunlight, or feel alive when the droplets of rain would tickle my skin. Just a run a day, but it helped to open my eyes to all the beauty and life that is constantly present, and literally under our very noses.
The Power of Consistency
Using the app daily, over an extended period of time, allowed me a renewed optimism in the power of consistency. To start with, it was hard! Even trying to get to the finish line of 5k felt tiresome and a struggle, but week on week I felt physically stronger. My muscles weren’t so fatigued, the distance was so much more manageable. So much so, that on some days I had the power to totally surpass my 5k goal. Some days were still harder than others of course, but overall I could see how consistency really is king. If you keep chipping away at something, guess what, it really does become easier, and you do get better at it.
This philosophy spilled over into other areas of my life, as I realised if I could practise consistency there too, I could improve on goals and projects. It injected in to me a need to form some more good habits.
So there’s five really insightful things I learnt, all through starting just one new small habit a day. That’s the great thing about running, no one else is setting your goal, just you. It’s whatever pace and commitment you choose. Maybe you might start with just 1k, even a 1k walk and build up from there. For me, it helped drag me out of an aimless well I was quickly sinking into. And I realised, not only could I improve my health and fitness levels, it provided me with a lot of other positive by-products too.
Article by Katy Rachel Moore! She is into all things wellness and loves to get her teeth stuck into into the latest health trends.
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by Annette @ Wellness WA | Jan 26, 2021 | Alternative Therapy, Interviews
First up, briefly tell us a bit about yourself and what you do!
I am the founder of Mukti Organics, author and green chemistry pioneer.
Originally educated in complimentary medicine I have always had a penchant for beauty, botany and clean living. I launched my skincare line 20 years ago, setting the benchmark for certified organic skincare in Australia.
My aim is to reconnect people to nature, creating health and happiness via toxin-free lifestyles and beauty regimes. An apothecary artisan at heart, I have mastered the process of creating dynamic, organic and natural beauty formulations.
My internationally acclaimed and award-winning products combine functional, plant-based ingredients with indigenous Australian actives, nature identical vitamins and peptides that deliver results by boosting skin health, vitality and youthfulness.
What time do you wake up most days and how many hours of sleep do you aim for?
My daily routine is normally to wake around 5am after usually being in bed no later than 9pm. I am for 8 hours. I avoid looking at my phone for 2 hours leading to bed and I use an Oura ring to track my sleep.
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What’s your morning routine to set you up for a great day?
I meditate upon rising for 20 minutes. I was trained by Vedic practitioner, Gary Gorrow. This is my daily sanity. I then do 10-15 minutes of holotropic/Wim Hof breathing to alkalize my blood and reset for the day. I walk my dog, (Yuna the jug) on the beach each morning along the shoreline where the water laps at my bare feet to get a negative ion charge.
Describe a typical day of eating for you.
Everything that I consume is from organic farming. I’m a stickler for nutrient dense food that is going to feed my body and assist me with feeling great and aiding longevity. I’m primarily plant based and eat meat occasionally although it must be biodynamic and grass-fed. I eat fish once a week. I fast intermittently every day for 12-18 hours, so my eating window is reduced. In that time, I will have two meals one that is a protein-based smoothie and the other is a small amount of protein and salad or vegetables. My favourite indulgence is baked sweet potato wedges served with Guacamole.
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Tell us about your daily beauty routine! What are your non-negotiables for looking and feeling your best?
My main skin concern is ageing and ensuring that I don’t damage my skin barrier by using too many products. Less is more when it comes to my skincare ritual and I like to be gentle yet effective with my choices.
First, the basis of any effective skincare routine is a good cleanser. I swear by my Hydrating Cleansing Lotion. Without a clean canvas, products have difficulty penetrating. Next I add my serums, which I call the “worker bees” of your skincare regime!
There are so many serums which I enjoy using, but my favorite is Mukti Organics Vital C Elixir. Vitamin C is an essential building block for collagen which is the primary protein of the skin. A daily dose of Vitamin C morning and evening feeds my skin and helps to mitigate the visible signs of ageing including sun damage and wrinkles.
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Lastly, this one is a MUST HAVE and one you won’t be able to live without when you try it. Our new Hyaluronic Marine Serum. It sold out when we launched it last year. This delivers an instant boost of visible plumping to the skin due to its unique ability to hold up to 1000x its weight in water. It is a highly effective means of me preventing the formation of further wrinkles and acts to strengthen my skin’s moisture barrier for visibly improved firmness and elasticity.
I also take a “daily dose” of the evidence-based beauty elixir Bioactive Collagen Booster. It is an internal supplement for skin, hair, nails & gut health.
Do you take any supplements, vitamins or special wellness elixirs? If so, we’d love to know!
As well as taking the Bioactive Collagen Booster I swear by regular body brushing, saunas, ice baths, IV Vitamins, meditation, clean healthy living and consuming minimal alcohol. Maintaining an awareness of the body and functions at a cellular level. If I am unwell, I turn to herbal medicine and supplements. I make sure I get my Vitamin D via the morning sunlight, and I regularly take magnesium.
Focusing on gut health and minimising inflammation is an integral part of my health and wellness regime. I consider this at a cellular level to assist longevity and vitality.
What are your top 3 wellness non-negotiables?
– Organic Food and skincare
– Meditation
– Living near the ocean
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Best place to get a green juice or smoothie in your city?
Vagabond which has just opened at Habitat Byron Bay.
Favorite farmers market or healthy place to shop?
Byron Bay Farmers Market, Santo’s Organics and Wild Things in Melbourne.
What’s your fitness routine & favorite way to get sweaty and where’s your go-to?
My fiancé Matt Chaplin is a personal trainer and we are fortunate enough to have a fully equipped studio where we train daily. For my mental and physical health, this is a daily non-negotiable. I walk every day for 45 minutes along the beach. I train 3-4 times a week with Matt. In training sessions, our holistic objective is human optimisation and primal movement patterns. We focus on longevity, strength, mobility and energy systems that includes breathing techniques and cardiovascular fitness. Matt is a biohacker that tests just about everything. He walks his talk and is one of the most committed and healthiest humans I have met. Clearly, a great influence in my life.
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If you could only wear one brand of activewear for the rest of your life it would be…
I prefer to not be brand loyal and to be honest in Byron the less you wear the better as it’s so humid and I’d rather live in my bathers – but I am loving Nagnata. They are extremely stylish and functional; I think their mission and core beliefs around sustainability and longevity of use are amazing. I really try to avoid throwaway fashion.
What is the one beauty or wellness treatment you can’t live without? And your favorite place to have it done?
A facial at the Little Company Byron Bay with Stacey Burt.
You have a big event in 7 days’ time that you need to look incredible for. What’s your plan of attack to look & feel your absolute best?
I would enjoy my morning outdoors, swim in the ocean, get my endorphins rushing for the day. Enjoy a beautiful lunch which won’t make me bloated.
Then before the event I would get my hair freshly taken care of at Organika Hair.
I would pop on a divine gown from Kit X or Zimmerman and lastly, I would go with someone who makes me laugh. To me everything is better when shared with someone who also wants to have fun and doesn’t take themselves too seriously.
And lastly… do you have any top-secret tips you use to keep looking / feeling great?
Get a dog. They will love you endlessly, keep you active and make you laugh. Also surround yourself with likeminded people, in your work & personal life, who share the same values. You can choose the energy you have around you, so choose wisely.
Thank you to Mukti for taking the time to share her inspiring routine with us! You can find out more about Mukti Organics at their website 🙂
Be well,
Annette
xoxo
by Annette @ Wellness WA | Nov 2, 2020 | Interviews, Other
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First up, briefly tell us a bit about yourself and what you do!
Hi! I am Grady Wulff. I recently graduated from the Graduate Diploma of Broadcasting at WAAPA/ECU Perth. I won the Fox Sports News award in my course that lead to a 3-month internship at FSN in Sydney where I relocated in February this year. I have worked in many different industries over the years from events, to technology, fashion and more, having also completed a Marketing and Advertising degree. I am a very bubbly, outgoing person who loves to keep myself overly busy (have a problem with saying no to things). I love to keep fit and am always looking to challenge myself in new ways.
What time do you wake up most days and how many hours of sleep do you aim for?
I like to wake up at 6am to make the most of my days. It has been difficult to maintain this of late as I have been working night shift, however I am trying to get back onto this routine now that I have moved to Melbourne. I am guilty of running off 5 hours sleep many times but I like to get at least 7 hours to make the most of my day and ensure I have adequate energy levels to get the most out of my days.
What’s your morning routine to set you up for a great day?
I like to exercise first thing in the morning to start my day on the right note – I wake up and pop on my exercise kit and get out the door for either a 10km run or 15km walk. I follow this up with a lemon tea, water bottle, coffee and eggs or a banana.
Describe a typical day of eating for you.
I don’t eat a lot but I like to eat very healthy of late. I start my day with scrambled eggs with mushroom, goats cheese, onion, kale, or if I am in a rush just a banana and a coffee. For lunch I like to have salads with some meat in summer and soups in winter. Dinners I like to explore my newfound love of cooking!
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Do you take any supplements, vitamins or special wellness elixirs? If so, we’d love to know!
I take Bioceuticals Armaforce and the JS Health Hair Vitamins every morning.
Do you have an evening wind-down ritual?
Have a bath, listen to a podcast (Serial, Cold Case Files, The Claremont Trial and the Teachers Pet are all my favourites!), and have a peppermint tea.
Best place to get a green juice or smoothie in your city?
I have just moved to Melbourne so am yet to try any green juices however I was introduced to Green Cup for acai bowls and boy oh boy am I addicted! In Perth my favourite green juice is from Yelo.
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What’s your fitness routine & favourite way to get sweaty and where’s your go-to?
I love to go for 10-15km walks and runs every day. I find running or walking is the best way to clear my mind and centralise my thought process. Exercise for me is more of a mental release than physical but I obviously love the feeling of satisfaction after a great workout. I also do Zoom workouts with my PT Aian from The Clubhouse in Perth – I love that i have found a trainer who pushes me and doesn’t tolerate my excuses for not pushing myself harder!
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If you could only wear one brand of activewear for the rest of your life it would be…
JAGGAD – I love the support and tight fit of their ranges. The leggings always have a pocket on the high waist band which is perfect for keys when running and the quality of the product is second to none.
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What’s the one beauty or wellness treatment you can’t live without? And your favourite place to have it done?
I love getting Hydrafacials at Youth Lab in Perth. I haven’t had one in the three months I have been gone from Perth so I definitely miss them but they have set me up with the Ultraceuticals MD range as a replacement while I am away.
What beauty treatment/ wellbeing activity would you love to try but haven’t got around to yet?
I would love to try the Ella Bache Instant Glow Mask that a lot of influencers post about on Instagram – I love the look of the mask and the results look incredible.
Are you into any woo-woo wellness trends? (think crystals, sageing, tarot cards etc)
I can’t say that I am but I am always willing to try new things!
You’ve got a big event in 7 days time that you need to look incredible for. What’s your plan of attack to look & feel your absolute best?
Great question! I up the amount of water I have everyday to ensure my skin is looking very well hydrated and I feel great, I increase the amount of sleep I get every night, if I am presenting I will be researching the topics I am to talk about everyday and ensure I am very well prepared for any question thrown at me, I increase my exercise for mental and physical well-being and I will make sure I have had a Hydrafacial in the lead up.
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If you could have the ultimate day of wellness & happiness in Melbourne / Perth what would it involve and where would you go?
I went to the Japanese Mountain Spa in Melbourne last year and promised myself to make it a yearly visit. It was the most surreal experience mixing both Japanese culture and tranquility in our own little isolated spa. I would recommend it to anyone.
My ultimate relaxation and day spa experience in Perth is definitely at the Crown Towers – I was fortunate enough to have the massage at the towers and the experience was second to none.
What’s your dream wellness vacay?
A week in the Maldives to completely relax and unwind – spending most days at a day spa and treating myself to the ultimate relaxation vacation. I would also like to do a yoga retreat in Bali – I have always wanted to escape the craziness of my daily life to just stop and spend a week focusing on myself through yoga.
And lastly… do you have any top secret tips you use to keep looking / feeling great?
Wake up everyday and read one positive affirmation! I know it sounds cliche but it really works. I always look to start my day on the right note mentally and physically. For the physical start to my day I always wake up and have lemon tea.
by Annette @ Wellness WA | Jul 23, 2020 | Interviews
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First up, briefly tell us a bit about yourself and what you do!
Hi! I’m Bec Marsh, a wife, mum-of-two, Emcee and presenter with a passion for fitness, fashion and sustainable living. Prior to having kids I worked as a TV news reporter for Channel Seven. My family has spent a lot of time overseas following my husband’s international cricket career. With travel winding down now I’m enjoying spending more time at home in Perth and laying down our family’s roots.
What time do you wake up most days and how many hours of sleep do you aim for?
I’m a bit of a night owl so find it very hard to go to bed any earlier than 10:30pm. At the moment I’m trying to get up around 6 o’clock and do a 30-minute home workout in our garage gym before the kids wake up. For the garage workout I try to alternate cardio and weights each day. I’ve actually been riding a stationary bike for cardio too. I use the iFit trainer which came with the bike and I also pay for a Bike Bar at home subscription which gives me access to their daily playlists and workouts. For weights I make it up as I go along.
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What’s your morning routine to set you up for a great day?
We are about three weeks into isolation now and as a family we are really starting to love the morning ritual of going for a walk or bike ride along the river and stopping to dip our toes in the water. My husband and I have also been trying to keep fit by running intervals at the park while the kids sit on a rug or try join in.
Describe a typical day of eating for you.
My day usually starts with a double-shot Almond milk coffee and avocado on toast. For lunch my favourite dish to make is a nourish bowl with brown rice, tofu and whatever vegetables I have lying around. Having an almost four-year-old son means I’m constantly preparing snacks all day! I end up grazing on whatever I’m cutting up or preparing for him. My favourite 3pm pick-me-up is a homemade protein ball. I always try make a big batch and freeze them.
For dinner I love making pumpkin and chickpea curry, vegetarian lasagne or a stir fry. I cut out meat and dairy from my diet in October last year for a number of reasons and I’m really enjoying how it makes me feel.
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Tell us about your daily beauty routine! What are your non-negotiables for looking and feeling your best?
My non-negotiable would definitely be my skincare rituals. In the morning I apply “The Secret” eye serum, ZO Skincare Daily Power Defence, Medik8 C-Tetra+ Intense Serum and Jan Marini Sunscreen. Before bed I cleanse, tone and apply the same eye serum and Daily Power Defence followed by Medik8 Vitamin A serum. Another non-negotiable for me is fake tanning. I’m naturally quite fair skinned (thanks to my wonderful Irish parents) so I always have a stock of St Tropez tanning foam in my bathroom.
For a nice healthy looking tan on my face I’ve recently started using MineTan Illuminating Face Water Mist. Just a few sprays after my shower in the morning on clean dry skin and by the afternoon I’m glowing.
Do you have an evening wind-down ritual?
Once the kids are in bed I’ll always put on the kettle and make a lemon and ginger tea to help me relax. My husband and I always put on a TV series and watch a couple of episodes of something before bed. At the moment we are watching Ray Donovan.
What are your top 3 wellness non-negotiables?
1. Apply SPF 40+ or higher on my face every day.
2. Stay hydrated
3. Take at least 10,000 steps each day
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Your absolute favourite healthy cafe in Perth is?
My number one cafe in Perth would have to be Cheeky Boy Espresso in Applecross. It’s our local and we absolutely love heading there for breakfast or lunch. Their food is unbelievably good. My go-to would be the Avocado Toast with Chilli Jam or the Nourish bowl washed down with a cold-pressed detox juice.
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What’s your fitness routine & favourite way to get sweaty and where’s your go-to?
My absolute favourite way to get sweaty is to train at the Applecross Bike Bar. It’s my way of releasing tension and letting my hair down. I can’t wait to get back there when Coronavirus restrictions are lifted. We recently bought an exercise bike for our garage and I’m really enjoying put on a pair of headphones and playing the Bike Bar playlists while I train. It’s not as good as the real thing but it comes a close second!
What’s the one beauty or wellness treatment you can’t live without? And your favourite place to have it done?
My favourite beauty treatment is a Revive Facial from Assure Cosmetic Centre. It’s a three in one facial with a chemical peel, facial masque and Healite II LED therapy session. I find it brightens and hydrates my skin. It also reduces some of the fine lines around my eyes for a few days afterwards.
You’ve got a big event in 7 days time that you need to look incredible for. What’s your plan of attack to look & feel your absolute best?
To prepare for a big event I always try stay hydrated and cut out as much sugar as I can in the days leading up to it. I’ll always get my nails done and have a spray tan the day before. Then if I’m really prepared I like to apply a hydrating face mask and a hair mask the night prior.
Thank you for sharing your routine with us Bec! Follow her on Instagram to keep up to date with her life in Perth. <3
by Annette @ Wellness WA | Jul 6, 2020 | Food, Products
The bee is one of the most important creatures on the planet: we rely on bees to pollinate around one third of the plants we eat, with ecosystems around the world depending on them for balance and survival.
One Perth local, Blaine Campbell, experienced their magic first hand. She cultivated a beautiful vegetable garden at home with one problem, there were no veggies! Her husband Tristan suggested a beehive for pollination, sending Blaine into a two year spiral of researching and reading beekeeping books before she ordered her first hive in 2010. Fast forward a year and her garden was laden with veggies and the pair launched Honey I’m Home, selling raw honey from their own and other Western Australian apiaries.
Honey possesses naturally occurring antibacterial and antimicrobial properties that promote healing and can reduce infections. This is measured on what’s called a Total Activity Scale, with high TA rated honey excellent for sore throats, mouth ulcers and even used for topical medicinal use. There is also evidence to show that consuming honey from your local area can help prevent hayfever (and that’s a big win in my ever-watering eyes!)
Honey is influenced by the surrounding flora, meaning not only that honey flavour can vary greatly depending on where it has come from, but the honey produced by a single hive can have a different taste from one harvest to another. “Being an apiarist makes you look up. Literally,” says Blaine. “You notice the flowers, how many there are, and where they are flowering. You look at the clouds and consider how that will affect your beekeeping day, the bees and the honeys they will make.”
Whilst global bee populations are being threatened by colony collapse disorder, thanks to our strict bio-security laws the Western Australian bee population is the healthiest in the world. It’s vital that we protect it, and one way to do so is to support our local apiarists. Imported honey is often not 100% honey, despite being marketed as such. It can include antibiotics, be mixed with corn syrup or other fillers. If you want to know exactly what you’re getting, as well as keeping those food miles to a minimum, nothing beats buying from the source!
“However the bees make the honey is how you will get it,” explains Blaine; the Campbells’ honey is 100% pure, cold extracted honey, without being homogenised, pasteurised, micro-filtered or blended.
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You might also have seen Postcode Honey at your local gourmet supermarket. With the hive’s location apparent from the postcode emblazoned on the front of the jar, it’s clear how few food miles this honey has clocked. Postcode Honey was launched by John Faherty back in 2014 when he quit his day job to set up the business with a goal to represent every postcode in and around Perth. Though the number fluctuates seasonally, 75 different postcodes are currently represented. Head here for a full list of stockists.
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I first discovered Small Batch Honey by chance – I parked my car out the front of their residence and saw someone rounding the corner in full beekeeping get-up. How could I resist grabbing one of the jars for sale on their doorstep? It’s worth a detour past their Mt Lawley abode, but make sure you bring cash to leave in exchange for your jar. Get in touch with Small Batch and request their address through their Facebook page.
For me, a trip to the Swan Valley is not complete without stopping in at The House of Honey. If I am hosting visitors to Perth then all the better – local honey makes an ideal souvenir or gift for them to take home! The House of Honey is an experience: you’re invited to taste a raft of different honey types, check out bees in action at their observation hive, as well as take a seat at the Sticky Spoon Café and refuel with afternoon tea where the honey ice cream comes highly recommended. You can even participate in a mead tasting, to spice up your valley wine tour.
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Beautiful honeycomb is the specialty of Bayswater based business, Pure Naked Honey. As well as the goodness of the magnificent raw honey inside the comb, the actual comb part is highly nutritious itself – not to mention it looks great on a grazing board! Locate Pure Naked Honey products through their stockist map.
If you’re heading out of town, West Coast Honey in Gingin will delight you with free honey tastings and a live bee display. Take time out with a coffee and a slice of their layered honey cake, and if you are lucky enough to drop by when the plant is in action, you can watch the honey extraction process too!
Want more? Try More than Honey for honeycomb sections and raw honey jars, Sticky Goodness for unique products like honey jar wedding favours, and head to Bee the Cure Honey Map to browse your area for more small producers.
Got any local / organic honey recommendations or any burning bee questions? Let us know in the comments!
Article lovingly written by Claire Trolio. She sells nice things at her shop Ruck Rover General Store in Northbridge – check it out 🙂
