by Annette @ Wellness WA | Jun 24, 2013 | Food, Wellness Tips
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Whole grains are not only delicious, but also nutritious and versatile. Packed with vitamins, minerals and fibre, as a slow release complex carbohydrate they provide a sustained energy source. Whole grains are a settling and calming food, aiding the release of serotonin, our happy hormone. They’re also all-round cooking superstars, providing a nourishing accompaniment to main dishes, a base for yummy salads, warming porridges and baked goods.
For a long time my whole grain repertoire consisted of pasta and rice, rotated on an almost daily basis, with some oat porridge thrown in for good measure. My experimentation was limited to trying spelt pasta, but generally I was stuck in a fairly major food groove. Things couldn’t be more different today – I’m happy to say that I’ve embraced the full range of whole grains in all their glory. My top three gorgeous gluten free grains at the moment are:
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– Quinoa: currently very popular, this South American seed-like grain is the most nutritious of the bunch and also cooks very quickly making it a boon for busy people. It contains all eight amino acids, is high in protein, B vitamins, vitamin E, iron, zinc, potassium and calcium. Easily digested, quinoa makes a delicious side dish, salad base or porridge (use rolled or flaked quinoa for best results). I also add cooked quinoa to soups – it makes its way into my belly most days in some shape or form!
Quinoa must be rinsed before cooking to remove the saponin, its natural bitter coating. Cook one part quinoa to two parts water, covered, for 15 minutes (rolled or flaked version cooks much quicker). Try red quinoa for a very pretty addition to a meal.
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– Millet: I’ve recently discovered this tasty grain which is high in protein, iron, magnesium and potassium. It also contains silica which helps keep bones flexible, has anti-fungal properties, soothes indigestion and morning sickness, nourishes the stomach and kidneys, and is a warming food, making it a great winter option. It can be used in porridges and to make breads, but I like it best as a side dish to a slow cooked stew or curry. Again, cook one part millet to two parts water, covered, with cooking time approximately 30 minutes.
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– Amaranth: another seed-like grain, the Aztecs and Incas loved amaranth and I can see why – I’m in love with my warming bowl of rolled amaranth porridge at the moment! I’ve also been using amaranth flour in baked goods with some good results. High in protein, amaranth also contains iron, phosphorus, calcium, copper and manganese and the amino acids methionine and lysine which are rare in grains. Cook one cup of the standard grain with three cups water for 25-30 minutes, covered (rolled amaranth cooks very quickly).
Some simple ideas for wholesome whole grain meals:
♥ Rolled amaranth or quinoa porridge cooked with your choice of milk – check the pack for recommended cooking times, mine takes 1-2 minutes. I sometimes add a scoop of vanilla pea protein powder during cooking, with a bit more water. Top with your favourite fruit, nuts, cinnamon, a drizzle of brown rice syrup etc.
♥ Cook extra grain with dinner and use as a base for a filling salad the next day. Add sliced avo, cherry tomatoes, roasted veg, lentils, chick peas, boiled egg, tuna etc., a dash of olive oil, lemon juice and and some black pepper.
♥ Make a pilaf. Cook the grain and whilst cooking stir fry an onion, a clove or two of garlic and some chopped mixed veggies such as leeks, zucchini, capsicum and broccoli. When the grain is ready, add it to the veggies and stir through. Lovely with a drizzle of tahini, a squeeze of lemon juice and some chopped fresh herbs. Serve on its own or with grilled chicken or fish.
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♥ Rolled quinoa can replace rolled oats to create gluten free baked goods – for example this delicious Apple & Cinnamon Breakfast Cookie!
For ultimate nutrition and digestibility, it’s advisable to soak grains in water prior to cooking. Soaking softens grains and removes phytic acid which keeps some of the nutrients locked away. Soak for 1-8 hours, drain and discard the soaking water. Also organic grains wherever you can – you can buy in bulk at some health food stores and markets.
What is your favourite whole grain? Be sure to share in the comments below, and if you have a favourite recipe I’d love to hear it! š
Article by Karen, trainee health coach and avid blogger about experiencing true wellness by living your most authentic life. You can find her at www.consciouscravings.com.au and over on Facebook!
Be well,
xoxo
by Annette @ Wellness WA | Jun 19, 2013 | At Home, Products, Reviews
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Having done IPL before (bikini line), I had a sense of what to expect with the Philips Lumea Precision Plus system (RRP $1,299.95). I assumed itād be a gentler process purely because the people using it donāt need a course and a qualification to use it.
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The set consists of the handset, two interchangeable heads of differing sizes, a charger and a bag. The head is much heavier than the handle and some care needs to be taken since your hand is sitting very close to the power button. Because I was always using the Lumea after a shower, Iād be lightly steaming, which didnāt help. I ended up wiping off the handset after every second pass or so to make sure I didnāt slip around and accidently switch it off.
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The light is a very bright red, as opposed to the white light of the salon IPL systems. While the flash is bright, it also doesnāt āimprintā on your field of vision. My cat scuttled out of the room two flashes in.
While the interchangeable nozzles attach to the handset securely, youāre also required to press it firmly into the skin to attain the āairlockā that allows you to pull the trigger safely, and if youāre careless and inadvertently drag it along the skin at that kind of pressure youāll probably knock the nozzle off. This will result in hot glass-skin contact which is unadvisable.
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After the first application, the most noticeable difference was a longer growback period, and many of the hairs when they came through came through a bit stunted ā either doubled over, or oddly curled. I have strong, straight leg hair, so this was very noticeable on me.
The regrowth slowdown and cessation seems to happen on an individual hair by hair basis ā some follicles immediately shut down, some grow oddly, some are determinedly still growing as they always have. I have big channels on my legs where hair has completely disappeared next to unconcerned normal growth. But as each application comes around, the normal hairs are shriveling up and eventually give up and donāt grow at all. Thereās a perverse kind of enjoyment in this.
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Meanwhile on my belly it only took two zaps for this finer hair to disappear, and in my underarms there seems to be the same amount of hair, but the hairs are thinner and finer. But even if Iām still shaving, shaving is a good deal easier and I do not need to do it as often. Iām confident that with repeated applications this lot will slow down and cease as well.
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Iāve used this machine six times and the results have varied depending on where Iām applying. Stomach has been perfect, underarms have been encouraging and a lot more manageable, my legs have been patchy but steadily progressing. I should stress again that my leg hair is monstrous and will almost certainly put up more of a fight than yours.
Iāve done full, 12-session courses of salon IPL, which cost me far more than Iām willing to think about.
The Lumea system is admittedly expensive, but less so than doing it through a salon and it gives you the option of topping up your applications on a whim. All up, you will likely need to use the Lumea more often to get the results of the salon IPL, but salon IPL is also something of a trauma for your skin ā itās a good deal more powerful and the tradeoff is tender, red skin for a while afterwards. The Lumea did not irritate me at all. There wasnāt even any pinkness. I could slather on moisturizer directly afterwards and nothing bad happened. Iām really impressed by this system ā would recommend it for those considering IPL through the more traditional means.
Find out more about it on the Philips website!
Product supplied for consideration.
Have you tried IPL in salon or at home before? Leave a comment below with your experiences!
Review by Suzanne, who also blogs over at Donāt They Know Who I Am?
Be well,
xox
by Annette @ Wellness WA | Jun 17, 2013 | Dining, Food, Green Smoothies, Reviews, South of River
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Simple Nosh is a cosy family run cafƩ serving up fresh, healthy and deeelicious food (with loads of vegetarian options!). Fremantle is a healthy foodie hotspot, and this cute little cafƩ is tucked away on a quiet street just off the main strip.
We opted for a sunny spot on the outside verandah (YAY for Perthās warm winter weather!) and scanned over the breakfast menu.
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It really excites me when I see green smoothies on cafƩ menus and although this one sounded great (spinach, apple, kiwi, banana, lemon), I opted for a freshly squeezed carrot and ginger juice instead. This one was awesome and really hit the spot.
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For breakfast I ordered the scrambled eggs on GF toast with a side of house made beans. After some recent terrible experiences (since when were baked beans and four bean mix considered house made beans!?), Iāve been on a mission to find the best beans in Perth. Iām pleased to report the beans here were VERY good! A huge portion of plump beans in the most delicious tomato sauce, the flavours were just right and tasted great with the eggs, YUM!
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My dining partner opted for the breakfast roll. The huge roll was STUFFED full of spinach, mushroom, feta, smoked salmon, basil pesto and topped with 2 poached eggs. The eggs were cooked perfectly and the salmon was so fresh. Needless to say we were both extremely satisfied with our meals : )
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Leah and her mum Irene have got a good thing going on. All ingredients are locally sourced (just what I like!), the vibe is welcoming and relaxed and theyāre both are so friendly. The sofas inside looked rather comfy and would be perfect to snuggle into come winter!
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Iāll be back soon, if anything to try a slice of one of their delicious looking homemade cakes š Make sure you leave room!
Simple Nosh is open 6 days a week, Mon-Sat for breakfast and lunch. 14 Norfolk Street Fremantle.
Have you been to Simple Nosh before? What’s your favourite place to eat brekky in Fremantle?
Review by Kavisha, breakfast eating connoisseur.
Kavisha was a guest of Simple Nosh, opinions & thoughts in no way influenced by this! š
Be well,
xoxo
by Annette @ Wellness WA | Jun 12, 2013 | Exercise, Other, Up North
Change, transition, and moving are all tough. There are certainly elements of them that provide a sense of excitement, but often these expected and unexpected life events can leave us feeling a little less in control and without energy and motivation to get out the door and move our bodies.
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Whatās your Therapy?
I have moved a lot in my life and the one thing that I can always count on to ground me in any new surrounding is running. In my books running is like therapy, some of my worst moods have been turned around after a 30min trail run, some of my best ideas after a long run along a river and some of my best connections with friends have been made on a single-track trail. I love running, pure and simple.
Moving to Western Australia was quite the change for this Canadian Rocky Mountain girl and regardless of how open and prepared I was to this change my body was sure feeling the effects of an energy zapping transition. So I turned to the trails to lift my spirits and get a bit of that spark back I had been longing for.
I have always believed the best way to fall in love with a new place is to go for a run. We did just that in Esperance, WA when we ran from Lucky Bay to Hellfire Bay (well almost to Hellfire Bay) . Not only was this my first time in WA, but it was also my first time running in WA!
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The white sand contrasting with the clear blue ocean and then punctuated by the red rock was a spectacle that I donāt think I could quite comprehend at the time and I couldnāt have thought of a better way to experience other than with a trail run.
Nothing could have prepared me for that piece of humble pie as I realised right then and there I was so lucky to have this experience and the health and fitness to experience such a place on a run.
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What helps you gain perspective?
Energy restoring and grounding run? Mission Accomplished!
The best part about finishing this run aside from the runners high was jumping in the crystal clear water and then having a hot solar heated shower! Heaven!
A few technical tid-bits about this trail!
Trail Name: The Coastal Trail
Total Distance: approx. 15 km one way, but we did 7.5 out and back
Where we started: Lucky Bay Camp Ground
Where we turned around: Just past Thistle cove
Type of Trip: Out and Back
Type of Surface: Trail
More Information on this trail can be found here!
Do you have a favourite trail run in WA? What motivates you to run? We'd love to hear from you, so please leave a comment below!
Article by Brooke Darlington, Canadian gal turned Aussie lover, check her out at Mountain Girl Meets Surfboard!
Be well,
xoxo
by Annette @ Wellness WA | Jun 10, 2013 | Wellness Tips
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♥ First up, briefly tell us a little bit about yourself!
I was born in Colombia South America around 36 years ago. I have lived a very interesting, challenging, and varied life. I started my professional career as an engineer and worked for over fourteen years for high profile corporate organisations.
At the age of ten I already knew I had a passion for colours, clothes and everything related to image. However, I was meant to go to uni and do as my other two sisters did: become an engineer. So I did.
But I never put aside my real passion. By the age of fifteen, I was trying to learn as much as I could about makeup, style and clothing. I must have read hundreds and hundreds of books and magazines, and over the last twenty years I have done all the training possible related to image, first impressions and body language. I havenāt stopped learning and being fascinated by this magical world.
A few years ago on a retreat in Bali, I discovered my purpose in life and decided to start Alba Gomez Image Consultancy. Itās been a great journeyāIāve had great moments, challenging moments, exciting moments and uncertain moments, but always deep in my heart Iāve known that this is what I am meant to be doing with my life. I love to work with women, inspiring them to embrace who they are and how they look and helping them to feel fantastic.
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♥ Tell us about your daily beauty routine.
I wash my face in the morning with Clinique Take The Day Off Cleansing Milk then I just apply the Natio BB cream and after just my make up. I drink lots and lots of water during the day and at night I take my make off with Chanel DĆMAQUILLANT YEUX INTENSE wash my face with the Clinique milk and apply some jojoba oil and leave it on when I go to sleep.
♥ What’s the one beauty treatment you can’t live without? And your favourite place to have it done?
Funny thing is I donāt have a preferred one really. I like trying new things and places all the time, so couldnāt pick just one.
♥ Who do you trust with your hair in Perth, and why?
Manny from Chilli Couture in Perth.
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♥ Favourite budget / at home beauty treatment?
The jojoba oil is the BEST for your skin. If you use it every night you will notice the difference on your skin in less than 10 days.
♥ Your three, absolutely cannot live without, favourite products? Lancome concealer, my medicated Chapstick and my MAC black Rapidblack eyeliner.
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♥ Do you have any secret tips you use to keep looking / feeling great?
I think drinking water is the secret. I drink so much water that sometimes I have to stop myself from drinking so much. It helps to keep my skin looking good and younger. I give myself lots of positive affirmations so I can accept and love myself exactly as I am.
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♥ What beauty treatment/ wellbeing activity would you love to try but haven't yet?
Learning to dance Samba. I know it will make me really happy but I guess I am a bit scared. Samba is very different to all the Latin styles I grew up dancing with and it seems so difficult. So Iāve been saying for 8 years that I am going to learn but I havenātā¦ Just wrote some goals the other day and Samba classes were on my list š
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♥ Describe your fitness routine.
I am part of a boot camp which I try to attend at least 3 times a week. Itās a combination of cardio, strength and weights. I also sometimes go for a brisk walks in the morning for 45 minutes.
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♥ Do you take part in any alternative therapies or take supplements? If so, discuss.
I do take supplements, omega 3, a special supplement that my Dr recommended based on what my body lacks and green tea tablets as I do not like the taste of green tea as much but I am aware of the benefits
♥ 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 am so fortunate ā¦because I sleep like a baby, usually 8-9 hours every night. But I usually do my to do lists at night before I go to sleep so I can relax knowing that my next day is already planned.
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♥ How do you like to relax? What are your favorite ways to de-stress?
I like walking while I listen to my guided meditations. I get a massage every two weeks which is absolutely important for me. I love singing and dancing my Latin music when I am feeling stressed. It makes me really happy.
Find out more about Alba's great work at her website!
If you have any questions about Alba’s routine, or anything you'd like to find out more about, please leave a comment below! š
Be well,
xoxo
