News — wellbeing

When it comes to making decisions about what’s best for your health, and for your lifestyle, it can be a little overwhelming. That’s why we created our gourmet home delivered meals, because we know (from firsthand experience!) that people are busier than ever, often juggling multiple balls at once.

Sometimes there’s just not enough time in the day to plan healthy meals, go out to buy the ingredients (and not forget anything!), then spend the time cooking and doing the dishes each night.  Perhaps you are doing all of the above, and are feeling a little rundown. Well we’re here to let you know exactly why our meals are better for you, for your health and for your lifestyle…

SUPERFOOD PACKED MEALS DESIGNED BY CHEF’S & NUTRITIONISTS

We know that food tastes better when it’s cooked from scratch, that’s why all of our dishes are cooked on site in our small kitchen in Brisbane. Our team of chef’s and nutritionists personally plan each meal (ensuring that it’s nutritionally dense and calorie controlled), shop locally for fresh quality produce, and cook each meal with extreme love, care and attention. Our nutritionist is onsite to ensure that every single meal is packed with superfood benefits, looks beautiful and tastes just as good as it looks!

OUR FOOD IS FRESHER THAN FRESH

Did you know that food starts to deteriorate right after it has been cooked? That’s why we use the benchmark method of blast-chilling and freezing which basically snap freezes the meals before they have any chance of spoilage or growth of microorganisms. Freezing also helps to maintain top nutritional quality of the food, by retaining the vitamins and minerals present in the food. In some ways, frozen food is actually nutritionally better than fresh, because fresh food loses micronutrients over time (that’s why we say fresher than fresh!).

GREAT VALUE FOR MONEY

Fact: 2.5 million tonnes of edible food is thrown out by Australian households every year (that’s 300kgs per person!).

At some point, we’ve all opened our fridge to find soggy lettuce that we just didn’t get around to using that week. If you find yourself throwing out lots of unused produce each week, we can help. Our meals are only around $13-14 each, including delivery. With this price comes lots of time saving (no long grocery shops, meal planning, cooking, cleaning up), plus no wasted ingredients and no wasted money spent on those ingredients! We full support the idea that healthy eating doesn’t have to be difficult or expensive.  

WE SUPPORT YOU

We’re here to answer any question you might have, and to support you on your health journey. Whether you want to free up time, lose weight or simply just start eating healthier, as soon as you join us you become a part of the friendly and supporting community that is Wholesomeness!

Click here to check out our nutritious, healthy, delivered meals. 

Author:

Lisa Cutforth
B.Sc Nutrition with Psychology (Dual Degree)
Consulting Clinical Nutritionist to The Banyans Wellness Retreat
Owner and Managing Director of Wholesomeness and Wholesomeness-on-Roma

In the midst of the COVID-19 pandemic, we know that there are certain things we can do to prevent contracting the virus, for example social distancing and washing our hands frequently. But keeping our immune system strong and robust is also a crucial element to ensuring that we stay healthy during this time. A healthy immune system not only reduces our risk of contracting the virus, but it also protects us if we ever do contract it or helps us recover quicker. The protective healing functions of a strong immune system gives us a better chance of having milder symptoms and helps us to recover faster.

Check out some signs of a weakened immune system below…there may even be some you didn’t know!

1. You have ongoing tummy troubles 

Tummy troubles can include constipation, food sensitivities, gas or bloating. If you experience these issues and they are ongoing, there is a high chance that something is not right in your gut. Research has made it evident that the health of your gut microbiota has a profound effect on your immune system, due to the fact that most of your immune system actually lives in your digestive tract. Your gut is one of your first lines of defence, and your immune system is right next to your gut. The beneficial bacteria and microorganisms (flora) help to defend your gut from infection, viruses, inflammation and autoimmune disorders. If your digestive issues are ongoing, it might be time to pay some extra love to your gut and try to get to the root cause of what’s going on.

 2. Your wounds take a long time to heal

If your wounds just won’t heal up, it could be a sign your immune system is sluggish and weak. Your body works to protect and repair a wound by sending nutrient rich blood to the site to help create new skin. Of course, this depends on the availability of healthy immune cells. If they’re lacking, the skin finds it hard to regenerate and the wounds linger for longer.  Excessive stress and low vitamin C levels can also delay wound healing, and also lower your overall immunity.

 3. You catch every single cold!

A couple of colds a year for an adult (especially during winter) is pretty normal. But if you can never catch a break from a cold and you seem to always have a stash of tissues in your pocket (for your sniffily nose!) its probably a sign your immune system may need a little bit more love and attention. If your immune system is not strong enough to fight off multiple mild colds per year, (and let’s face it there are bugs everywhere), then this sends a sign that it may not be equipped to deal with other more serious invading bacteria and viruses that may come your way. 

One of the first ways you can start giving some love to your immune system is by nourishing it with the nutrients it needs, another way is by avoiding harsh additives, junk food or nasty ingredients. That’s two of the many reasons why we think it’s so important to create our healthy no nonsense food to help people eat healthier (without the hassle and stress of planning, prepping and cooking). Check out our meal plans here.

When you think of greens that live in the ocean, you might be drawn back to early memories as a child emerging from the waves with thick, smelly and slimy green plants stuck to your ankles. You might think “gross!”, but actually, sea veggies might be just what your cooking needs…for healthy delicious boosts of flavour and incredible health benefits.

Sea veggies include many marine algae varieties found in the water and along the coast. When you think of seaweed, you might think straight to the nori used in sushi, but actually there are over 10,000 types of seaweed found on earth. Being the oldest plant family on earth, they have been used for thousands of years in Asian cooking, however in the last few years cooking with sea vegetables has become more popular, especially among chef’s. Chefs have been having fun playing around with this ingredient, adding it to pasta’s, into mashed potatoes, even on top of cocktails! 

In addition to being abundant and affordable, they also do incredible things for our health. They contain vitamins, minerals, trace minerals, amino acids, antioxidants and phytonutrients that our body needs for ultimate health, all of which function to provide powerful anti-inflammatory properties. In addition, the polysaccharides present in the cell walls of sea vegetables have also been studied for their ability to ward off and prevent different viruses from attacking our cells. 

We know that seaweed is delicious in the form of nori but there are so many other kinds as well. Conquer your fear of sea veggies with these healthy ways to bring sea vegetables into your diet!

1. MISO SOUP WITH WAKAME

Wakame is a leafy ocean green that means ‘young girl’ in Japanese – this is because young girls used to venture out onto the slippery rocks to pick it. Wakame seaweed is a deep green colour and very soft. You can make a delicious and uniquely flavoured miso soup using miso paste, dried wakame seaweed (found at most Asian grocery stores), soup stock, soft tofu and chopped green onions.

 2. ARAME SALAD

Arame is a type of kelp and is quite mild in flavour so a great place to start if you are new to sea veggies. You can use dry arame seaweed in a salad with brown rice, red capsicum, green onions and a garlic sesame sauce for a unique, amazing umami flavour.

 3. WAKAME PESTO SAUCE

The emerald green colour and tender texture of wakame seaweed make it a great substitute for basil in a yummy pesto sauce.

 4. KOMBU STOCK

Kombu (a type of kelp) adds a secret umami depth of flavour to any soup stock. Simply boil water and insert the kombu and within a few minutes you have a wonderful umami flavour. A great way for vegetarians to have access to that yummy savoury umami flavour as well.

Maybe you might venture out a little bit with your cooking now that you know a little more about sea veggies. They are a great idea for nutritional health in general, but also especially during the current pandemic they might be a good addition to your diet!

From ultra-bulk protein powders to muscle-promoting snack bars, there is no shortage of products available for those looking for a workout boost. The popularity of these high-protein convenience foods has meant that some of nature’s most efficient workout fuel are often overlooked. You might not realise, but the energy and boost that you need to rev up your fitness might just be hiding away in your fridge as we speak…

THE MUSCLE STRENGTHENERS

Leafy Greens: Leafy greens like spinach contain a significant source of glutamine, which is an amino acid involved in the composition of proteins, and thus plays an important role in the development of lean muscle mass. Spinach also contains a compound called coenzyme Q10, which holds a critical role in producing energy for your cells, and in turn, boosting your muscle function and strength.

THE GREEN ENERGY SUPPLIERS

Barley and Wheatgrass: Barley and wheatgrass are absolute powerhouses of antioxidants and are rich in vital minerals like magnesium, calcium and iron. Get an instant workout shot of energy by adding either one to a pre-workout smoothie to get rid of that can’t-get-out-of-bed-and-to-the-gym feeling. As well as being an excellent oxygen supplier to your cells all day long, they also contain carotenoids which help to keep tissue cells healthy and strong.

THE RECOVERY SQUAD

Micro-veggies and sprouts: Sprouts are filled with anti-inflammatory phytonutrients, which help the body to absorb more amino acids from proteins. Many of these phytonutrients also help to speed up the muscle recovery period, preventing sore muscles, cramps and other discomforts after an intense workout.

THE MUSCLE SOOTHERS

Parsley: Even herbs like parsley contain many fundamental nutrients which help to keep our muscles and cells healthy and efficient. Parsley contains a vital amino acid called lysine, which helps with the growth and regeneration of connective tissues of cartilage and tendons. Parsley's concentrated amounts of antioxidants and vitamins A, C and E helps to sooth inflammation in muscles and joints. You can raw parsley on top of meals, in salads and smoothies.

THE CARB STARS

Sweet potato and pumpkin: Sweet potatoes are one of the most satiating foods on the planet, because of their high fibre and carbohydrate content. Despite their ability to keep you full for hours, they’re relatively low in calories and virtually fat free. Swap out the pasta or white rice for sweet potato or pumpkin and your body might just thank you later - you’ll probably feel less sluggish, more energised and you won’t store unnecessary weight from a refined carb spike! 

These are just some of the amazing plant foods that can be made heroes of your plate to help boost your exercise performance and give you that extra energy you need to crush your workouts! Of course, there are heaps more that we love, such as broccoli, beets, tomatoes and carrots.

Last week we talked about why emotional eating during the COVID-19 outbreak is being experienced by many of us at the moment, especially while we work remotely, socially isolate and juggle ALL the things! 

Maybe you’re working from home, homeschooling (or both!) and your experiencing the lure of the kitchen…the magnetic attraction to the pantry (or wherever you keep your biscuits, chips or other indulgent foods). You might not normally consider yourself an emotional eater, but perhaps the weight of the current situation has caused you to turn to food, or you’re feeling the uncertainty and just want some comfort food! Below are some tips and ideas on how to curb those COVID isolation munchies…

1. Be gentle with yourself

The first thing you need to do is be gentle and kind to yourself. This is an intense time for many of us and it is more than likely that you will look for food for comfort. Accept some comfort food but also know that things won’t go completely back to normal for at least a few more months yet, so remember to stay connected to things that remind you about being healthy (e.g. planning your meals, taking frequent exercise breaks, heading outdoors for fresh air).

 2. Lower your cortisol naturally

The level of anxiety and stress at the moment may be releasing more cortisol (stress hormone) from your system, which over time can do more harm than good (high cortisol is a major driver in weight gain, for example). You can help to relieve your cortisol levels by doing things that produce dopamine and serotonin (neurotransmitters), for example aerobic exercise, time spent in the sunshine, massage, or even hopping on a zoom call with family/friends to get some love that way. Increase your oxytocin (cuddle hormone) levels by laughing, smiling, even a self-massage on your shoulder and temples.

 3. Do little things that will help you to have better choices

For example:

• Fill a large bowl with fruit and make it extremely accessible to you, where you can see it in full view. Fill it with fruits that you love of course!
• Take some time to structure your meal times and food planning. Giving yourself more control over this aspect of your life can help you to experience more food freedom, helping you to let go of guilt and anxiety over food.
• Take a walk during your work calls – anytime your phone rings, pick it up and head straight outside for a walk around the block.
• Make sure your freezer is stocked with healthy grab and go foods like frozen fruits and veggies, cauliflower rice, healthy snacks.
• Have a great breakfast. Did you know that regularly skipping breakfast can lead to weight gain, obesity and diabetes? For a different breakfast idea try a warm meal of beans and greens, with an egg or tofu scramble on the side. The beans will help you to keep satisfied and properly nourished before lunch. No time? We have 7 day breakfast packs available to order with any meal plan.