by Annette @ Wellness WA | Jun 3, 2013 | Interviews, Yoga
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♥ First up, briefly tell us a little bit about yourself!
My name is Chloe; I run a Yoga business called Yoga Love. I teach private, corporate and public classes around Perth. My back ground is Contemporary dance, as well as over a decade of performing, teaching, & training a Brazilian martial art called Capoeira, I feel like I have lived many lives!
Prior to starting my business I worked as a Health & wellness coordinator on the mines working a FIFO roster. Although I learnt a lot on the job and it was very rewarding, I did come to an epiphany on a trip to Bali that this wasn’t quite what I wanted to be doing with my life. I got home, quit my job & started my Yoga business. For me, wellness is about finding balance in ‘your’ life for ‘you’, whatever that means to you – because at the end of the day we are different. I love teaching Yoga, seeing the effect it has on people’s lives, there is always a shift of some kind!
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♥ Tell us about your daily beauty routine.
Generally I wake up most mornings at 5am for Yoga, so it’s a few snoozes on the alarm clock, then a super quick jump in the shower, I love using Dermalogica Special Cleansing Gel, it’s so quick and easy. I pop on a little Nivea light feel sun cream 30+ then I’ve just started using Pevonia Botanica which I love, it smells amazing! In the evening I use Dermalogica Daily Resurfacer which is a great exfoliating foaming powder, then Pevonia aromatherapy dry skin oil & Rejuvenating Dry skin cream. Once a week I use Sukin purifying Facial Masque which is a really natural inexpensive product, but it feels great.
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♥ What's the one beauty treatment you can't live without? And your favourite place to have it done?
I would have to say it definitely a massage! And my favorite place to have it done is at a fantastic little day spa in Seminyak Bali called Amo Day Spa. They have a massage there that was designed with the help of an orthopedic surgeon, it is out of this world!
♥ Who do you trust with your hair in Perth, and why?
I wear my hair up so much that I don’t get it done as often as I should, but I do like visiting House of Ernest in the city, they are consistently good.
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♥ Favourite budget / at home beauty treatment?
A great Ayurvedic facial treatment is combining almond meal into a paste with rose water, then smearing it onto your face for a few minutes. It’s a wonderful cleanser, it smells so good, it’s all natural, and doesn’t cost the earth.
♥ Your three, absolutely cannot live without, favourite products?
My Pevonia Botanica facial oil, Moroccan hair oil, and hand cream of any kind.
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♥ Do you have any secret tips you use to keep looking / feeling great?
Self care is something we don’t do enough of, I always tell myself I deserve to have a break & I’ve worked hard. Whether it's popping face mask on with a good magazine and a cuppa tea, getting a massage, or going to a Yoga class! I think self care, and creating time for your self is the greatest beauty tip I have. We all deserve time out.
♥ What beauty treatment/ wellbeing activity would you love to try but haven't yet?
I would love to do a great raw food detox retreat somewhere exotic, perhaps this year?
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♥ Describe a typical day of eating for you.
I usually don’t eat in the morning until I finish my first few Yoga sessions, I have a protein shake in the car unless I can get home for some eggs. I am on the road a lot so a few times a week I take myself out for breakie I love Huevos rancheros, a Mexican beans and eggs dish Yumo! I then get a wrap something protein and salad, almonds and trail mix in the afternoon, and then I often eat fish and a crazy salad for dinner. I make some crazy salads, it’s my thing…my favourite is spinach, feta, seeds, strawberries and balsamic.
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♥ Describe your fitness routine.
I do so much Yoga during the week that my fitness routine outside of that is the occasional class, I really like Floor Barre, it’s a ballet/pilates style class anyone can do. Then my other thing is to walk my two beautiful Labradoodle dogs Buddy & Ted.
♥ Do you take part in any alternative therapies or take supplements? If so, discuss.
I really think massage is so important, I try to get a Shiatsu massage every few weeks. One of my Yoga students is a practitioner and she is amazing & very well priced – www.sasashiatsu.com!
♥ 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?
When it comes to sleep, I have a set routine which fits in well with my work. I probably get around 6 hours sleep a night, but the most important thing I have learnt to do is NAP! I have a good nana nap in the afternoon before my evening classes which puts me right. If I have trouble sleeping then chamomile tea usually does the trick!
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♥ How do you like to relax? What are your favourite ways to de-stress?
One of the thing I love to do to relax is a long trip to the beach, take everything from magazines to a picnic and spend the day under the umbrella feeling lazy at the beach, for me it’s like a mini holiday break!
Thanks to Chloe for sharing her yoga-tastic routine!
If you have any questions for this lovely yogi, please leave them below in the comments below! 🙂
Be well,
xoxo
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by Annette @ Wellness WA | May 27, 2013 | Food, Wellness Tips
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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
Twitter: @LaurenRoseBurke
Facebook: www.facebook.com/LaurenRoseBurke
Instagram: @LaurenRoseBurke
Tumblr: laurenroseburke.tumblr.com
Be well,
xoxo
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by Annette @ Wellness WA | May 15, 2013 | Wellness Tips
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♥ 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!
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♥ 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.
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♥ 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.
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♥ 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.
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♥ ‘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
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by Annette @ Wellness WA | May 13, 2013 | Food, Reviews
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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!
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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 😀
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If you’re feeling a bit peckish ther’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 😉
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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!
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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
by Annette @ Wellness WA | May 6, 2013 | Alternative Therapy, North of River, Reviews
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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!
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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.
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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!
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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.
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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.
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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
