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    Fresh Start

    lisa cutforth| nutritionist | healthyr.com.au |wholesomeness.com.au

    A special shout out to Wholesomeness loyal followers, former customers and former suppliers.

    I am the new owner of "Wholesomeness" -the brand.

    My name is Lisa Cutforth, and I am a Brisbane based nutritionist.  I have been practicing for the past 12 years, and run a number of health based product and service businesses.

    I am really excited to be taking over the running of the brand Wholesomeness and serving you and growing our health community.  

    Since we took over the brand at the end of May I have been inundated with facebook messages and emails asking me three key questions and I would like to start by answering those.

    1. When will you be back to delivering meals?

    We are really close!  We have new premises, and an amazing cook.  We are developing a new range of amazing wholesome recipes for you.  We hope to be serving you at least by the new year.  In the mean time, if you are looking for meals that share many of the Wholesomeness philosophies please check out our sister companies: http://www.healthymealstoyourdoor.com.au and http://www.fitfoodsclub.com.au and you can get ordering today!

    2. Are you doing Christmas Catering?

    Yes we are. We have been servicing some of Wholesomeness's existing or former clients who have asked us to do catering for them.  Please send us an email if you need a Christmas party catered or you were hoping to order a Christmas feast and we will send through the information and availability.

    3. What if I need to get in touch with the previous owner?

    I took over the brand Wholesomeness in June 2017.  If you need to contact the previous owner please email ben.limmer@gmail.com.

    If you were a previous customer and you love Wholesomeness we would like to offer you a $50 voucher to use on your next purchase.  Please use the coupon code: freshstart50

    If you were a previous supplier, we would love to offer you future business, please be in touch.

    We look forward to serving you Wholesomenessly!  Here's to a Fresh Start!

    5 Steps to Achieve Your Health Goals

    The New Year is officially here, the festive season binging has now come to an end… and it’s time to awaken the inner warrior, be empowered and confident with your lifestyle choices.

    Let’s face it; eating healthy is just downright hard to do these days. We have fast food at every glance, conveniently located and we tend to forget just how bad highly processed food is for our bodies. If you want to reach your weight loss goals or just continue on the healthy straight and narrow, these are some great everyday tips to incorporate into your daily routine.

    Step 1: Give yourself some motivational encouragement! Set reminders in your phone, write things on your mirror, change your screensaver to something that gets you pumped, maybe even change your morning alarm tone! Don’t underestimate the power of your mind.

     Step 2: Time to do a clean out, get rid of your rubbish food so it isn’t staring at you in the face saying ‘EAT ME… EAT ME NOW’. These are generally your trigger foods after a long hard day and you’ve just lost all interest in cooking or making good decisions.

    Step 3: PREP. YOUR. MEALS. If you haven’t been doing this, chances are you are going to get super busy, tired and hangry… leading to again, regretful choices. Make the most of our super healthy, freshly prepared meals.

    Step 4: Plan your snacks. Snacks are a killer when it comes to weight management. Check out our 7 healthy snack ideas to help improve mood and productivity!

    Step 5: Squeeze in somewhere each day to get your 30 minutes of exercise. Whether it’s a brisk walk after dinner, an intense gym sesh or calming light stretches, just do it! No excuses! This is your time to appreciate yourself. It’s worth every single minute.


                             [image] retrieved from: http://www.theearthdiet.org/uploads/3/4/8/4/3484401/__7818460_orig.jpg

    Success tips: 

    • Waking up and doing exercise on an empty stomach or a small light snack such a banana or some nuts can improve weight loss. Try high interval training to increase your mitochondria (the bodies energy powerhouse). 
    • Drink a glass of lemon water upon waking, this stimulates your digestive organs producing bile, digestive enzymes and getting things moving.
    • Try to avoid eating after 7 pm, this should be your time of healing not digesting, a 10 – 12 hour nightly fast is excellent for metabolic processes.
    • Don’t starve yourself. Your body actually goes into starvation mode and starts storing your energy into fats as a protective mechanism.
    • Drink your 2L of water. A given I know, however, your body can confuse being hungry with being thirsty. Find it hard to drink so much? Why not diffuse it with fruit or make some iced herbal tea – delicious!
    • Green tea increases your digestive system functionality, increases detoxification processes and when iced is perfect on a hot summer’s day!
    • Don’t eat bland food. Add fresh herbs and spices to your dishes so your taste buds are satisfied! Eating healthy is actually really delicious.
    • Set realistic goals. This is really important, as you don’t want to feel like a failure and give up completely; small weekly goals based on changes instead of weight are a great start.
    • Invest in a health coach, it can be a great way to really succeed and have consistent support on your health journey.  Talk to our nutrition or naturapath to personalise a program just for you! 
    • Remember you may have some setbacks, that’s okay! Get right back up again and figure out what your main triggers are. Take note and put practices in place to avoid that temptation.
    • Live your life! Don’t forget to live, don’t drown yourself in saying no to everything… life is just too short to appreciate the good things, just do it in small doses. Sooner than later the positive changes you’ve made become a habit and you’ll find you won’t want it anyway. 

    The main thing is to change your perspective and frame of mind when it comes to diet and lifestyle. Believe that you can and you really will. You can achieve results, you can be confident and you can succeed.  Be honest with yourself and accept that changing habits doesn’t happen overnight but it sure doesn’t take as long as you think once you truly commit. It’s one of the toughest, most challenging yet rewarding experiences. You can do it!

     
                                          [image] retrieved from:  http://quotesmag.tumblr.com/page/8 

    Want some guidance? Talk to our experienced nutritionists here or why not look at our life changing detox plans.

     

    Top 7 Summer Smoothie Ideas

    Your key guide to mastering the art of the perfect smoothie!

    Want a totally epic smoothie that will actually satisfy your taste buds & your cravings so you don’t go & inhale that piece of cake for morning tea snack. Here are some great tips on how to make your smoothies as nutritious as possible.

    The basics - What you need to source to incorporate the ultimate nourishment:

    • Healthy fats high in omega-3
    • Protein (try our raw Amazonia protein powder – it’s seriously amazing!) or mix it up with some nuts
    • Raw, fresh or self-frozen fruit or vegetables

    Healthy Fats:

    • Coconut oil or milk
    • Nuts
    • Avocado
    • Ground Flaxseeds or flaxseed oil
    • Almond or cashew butter
    • Pre-soaked chia seeds
    • Maca powder
    • Blend 11 mix

    Protein:

    • A well-sourced protein powder can work wonders!
    • Activated nuts
    • Tahini
    • Pumpkin seeds
    • Oats

     

    Fruit & Vege:

    Hint: We love pre-freezing fresh fruit or vege to make the smoothie extra refreshing! Keep the produce seasonal to avoid extra pesticide use or carbon footprint.

    • Banana
    • Strawberries, raspberries, blueberries or mulberries
    • Mango
    • Cucumber
    • Spinach
    • Kale
    • Acai berry
    • Apple
    • Citrus
    • Basically most fruits will work, mix it up & go with what you have!

     

    Get an extra boost of nutrients: 

    Add a scoop of your fave superfood to make your smoothie even more powerful! Try these: 

    • Raw cacao powder
    • Bee pollen
    • Aloe-vera juice
    • Spirulina
    • Acai
    • Try our amazing Pondwater! It is epic & will have you feeling better than you can imagine! All your super-greens in one hit. 

    Maybe even add in some medicinal herbs too: 

    • Cinnamon: excellent for insulin sensitivity, diabetes & reducing blood glucose levels
    • Astragalus membranaceous: feeling a little overwhelmed or anxious? This is the herb for you! Also great for immune system functionality.
    • Maca: The ultimate herb in nourishing your endocrine (hormone) system.
    • Rhodiola: A leading herb in nourishing & providing vitality
    • Green tea powder: high in antioxidant & a perfect pick-me-up alternative to coffee
    • Peppermint: Excellent for digestion
    • Ginger: A beautiful herb for circulation & cleansing
    • There are so many great ones, try them all!

    Extra hints & tips:

    • Freeze fresh fruit into ice cubes to add in
    • Made too much from your previous smoothie mix? Make them into ice blocks!
    • Pre-made some iced tea? Why not add it into your smoothie!
    • Try to keep your produce & supplements organic to ensure they are well absorbed by the body

     

    Wholesomeness on-the-go favourite recipes:

    Choc Almond Decadence:

    • 1 banana (frozen)
    • ¼ cup, activated almonds
    • 2 scoops of raw Amazonian Slim & Tone protein powder
    • 450ml of almond milk
    • 1 ½ heaped teaspoons of raw cacao powder

    The Ultimate Big Green Booster!

    • ½ cup of cucumber
    • 3 – 4 pitted dates
    • Handful of spinach leaves
    • Handful of kale
    • 1 scoop of avocado (frozen)
    • Couple of ice cubes
    • 2 scoops of raw slim & tone Amazonian protein powder
    • 450ml of coconut water

    What’s your favourite smoothie? We want to hear from you! Share & inspire others.

     

    On Trend Superfoods This Summer!

    This summer we explored the most nourishing super foods out, here's a little info to get in the know with why you need them in your life! Even better - we bundled them together for the ULTIMATE Christmas gift this year! 

    Why we loooooooove these products

    Organic vegan rice protein powder 450g   

    We use this daily at our café, it is one of the best protein powders out! Certified organic, raw & sprouted making it easily digestible PLUS includes all your essential & non-essential amino acids. Add to your smoothie to keep you going! 

    Organic black chia seeds 450g 

    100% raw, vegan and gluten-free, chia seeds are one of the most nutritious foods on the planet! Packed with fibre, protein, calcium, magnesium & essential omega-3 fatty acids – your skin will be glowing this summer. Soak those little seeds of goodness overnight; add some granola & fruit - BAM! You have yourself one of the healthiest breakfasts out! Perfect for summer.

    Farmer Jo Paleo Granola 300g

    What’s not to love with this delicious granola! It’s everything you wanted and more, totally guilt-free! Add this healthy muesli to your cereal, porridge, chia-puddings, yoghurt – you name it! Or simply enjoy by itself with a little seasonal fruit.

    Lemon & lime coco hydros (perfect for this heat!)

    In this heat you need some electrolytes, coconut water is a natural alternative to those high sugar drinks to refuel your body! Just mix with water for Coconut Water Anytime... Anywhere.

    Natural Almond Butter 200g

    Want a healthy alternative to peanut butter? Almonds are rich in vitamin-E (amazing for your skin), magnesium, protein & fibre. This little jar of goodness can help lower blood sugar, cholesterol & help you lose weight! Uhh- yes please!

     

    Raw cacao powder 100g

    Raw cacao powder has 40 times the antioxidants of Blueberries, is one of the highest Plant-Based Source of Iron. Full of magnesium for a healthy heart & brain, has more calcium than cow's milk and is a natural Mood elevator and anti-depressant.That pretty much makes this one of the most beneficial foods everrrrr!

    40g Raw vegan paleo bars (a mix of coconut goji and cacao mint)

    On the run & getting hangry? This is the perfect pick-me-up snack, with no added sugar, gluten-free goodness & did I mention DELICIOUS?

    Paleo pure sweet and salty coconut chips 

    Coconut chips are on trend this summer; low carb, sugar-free, organic, yummy & HEALTHY! Add to salads, breakfast bowls, smoothies or snack on when you need a little snack. 

    Purchase your Christmas Gift Hamper Here 

     

     

    Fighting to get through the days? Read this!

    Stress, the ‘S’ word that seems to be taking over our everyday vocabulary.  We are a world of fast-paced, success orientated, multi-taskers whom can’t get enough of the rat race but instinctively despise it at the same time.  We overload ourselves with intense pressures, whilst maintaining and caring for family, along with cooking, cleaning and getting ourselves ready to battle another day.

    So at what point does it become detrimental? Is all stress bad? What EXACTLY is stress and how is it determined?

    Firstly, let’s define stress in this context “a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.” (Oxford Dictionaries, 2016) Hmm, so a little broad but you get the picture. States of stress can be determined as chronic or acute.

    Acute stress responses induce the beloved ‘fight or flight response’, an immediate subconscious or conscious reaction to a threat of our existence.  External and internal trigger examples would be:

    • Isolation or crowding
    • Hunger
    • Danger
    • Imagining a threat
    • Infection
    • Increased technological stimulation

    Chronic stress is increasing at disturbing rates worldwide; as technology is advancing our civilization is now living in a virtual instantaneous world of communication and expectation. This is distinguished over a period of time and disguised as normal in our society:

    • Continuous work pressures
    • Long-term relationship difficulties
    • Financial hardship or worries
    • Loneliness
    • Health problems and addiction
    • Trauma

    (University of Maryland Medical Centre, 2013)

    Now let’s look briefly the physiological cascade effect this has on our bodies:

     

    Ok so if that is a bunch of mumbo jumbo to you, put simply this is its effect:

    • Promotes gluconeogenesis (gluco = glucose, neo = new, gensis = synthesis e.g. new glucose molecules) for ATP production, ultimately increasing blood glucose levels
    • Glucose is used as a primary neurological energy source therefore supplying the brain with energy to increase reflexes, sensual stimulation and circulation.
    • Stimulates protein degradation, especially muscle, so that amino acids can be used for gluconeogenesis
    • Promotes lipolysis (lipo = fat, lysis = breakdown) to fatty acids for energy
    • Encourages an immunosuppressive effect when tissue injury is prevalent; releasing cortisol, suppressing antibodies, neutrophils (white blood cells) and inflammatory responses

    (Sherwood, 2013)

    So what does this mean for you?

    It means that your body starts working overtime, the brain can’t comprehend the difference between running from a tiger or being stuck in traffic; it just knows you’re stressed!

    Chronic stress is linked to lowered immunity, weight gain/loss, over-eating/under-eating, fatigue, mood swings, insomnia, infertility, gastrointestinal  issues, slow healing, increased risk of diabetes, heart disease, blood pressure abnormalities, anxiety, depression, hormonal dysregulation… the list goes on and of course a domino effect continues!

    Not all stress is bad; we need these reactions to happen when we are running for our lives and under intense acute stressors or meeting deadlines but not every single day. Most of us have no idea that this is happening while we are stuck in traffic, preparing for an important meeting, trying to get the kids to sleep, running late to an event or a fight with a partner – we need to learn how to get in control.

    Here are some coping strategies that you should seriously try out:

    1. Start your day with a zing! Wake up early, exercise, have a healthy breakfast, do your affirmations and feel good when you wake up! If this sounds too much, start with one thing each week and progress forward.
    2. Change your mindset - your vibe attracts your tribe; you are the one that is in control of your life. No one else can take that from you (even though sometimes you feel trapped and lost – it’s only temporary). Your thoughts, words and actions all have effects.  The hardest decisions are generally the best ones, aim for positive and strengthening thoughts. 
    3. Cooking, cleaning and everything in between a hassle for meal time? Let Wholesomeness help you! We knoowwwww what you mean (seriously), try our home delivered meals. We are the little magical fairy that cooks, cleans and all of a sudden you have healthy meals at your door (amazing right?!)  http://wholesomeness.com.au/collections
    4. Start a journal. Need to get things off your chest? Write them down and hide it away.  Before long you will see how far you have progressed, let it all out!
    5. Be determined to succeed, don’t allow yourself to be brought down from negativity! Is someone having a bad day at work? Not your problem!  Show empathy and encouragement but don’t let them spoil your day too.
    6. Fake it until you make it - Smile! Research suggests putting a pencil in your mouth forces your brain to think it’s happy! (McGonigal, 2012) Just smile it’s a powerful tool J
    7. Get outside, for the love of nature! Get outside and smell the roses (trust me it changes everything). Look up at the sky, breath in some fresh air, remember who you are and think of all the magic that happens around you every day.
    8. Get creative, find an outlet – have you always liked to draw? Sing in the shower? Splash paint around? Play piano? Find what you love and just do it. Enough with the excuses – you need to do what makes you happy (because you are totally worth it!)
    9. Meditation plays a huge role. It significantly increases grey matter, aids with concentration, memory recall, cognitive, sensory and emotional processing in addition to a large array of overall health benefits (P A Balaji, 2012).
    10. Yoga also promotes concentration, vision, mindfulness, strength, increased oxygen cellular supply, improved RNA replication, immunity, reduced cardiovascular and diabetes risk + much more! (P A Balaji, 2012)
    11. Yoga’s not your thing? Get moving my friends! Aim for 30 minutes of exercise a day, it’s worth every minute.
    12. You are what you eat, when you eat well, you feel well and it supplies your body with the vitamins, minerals and macronutrients it needs to, you know... actually live and work properly!
    13. Get a decent sleep. Everyone knows this but a lot of us fail to do it, try your hardest to find a way to get to sleep on time and stay asleep e.g. hypnosis, meditation, not eating late, reading before bed, eliminating screens an hour before bed, reducing all the lights in the house before bed, drinking relaxing herbal teas or avoiding caffeine after 12pm.
    14. Just breathe! Count to 7, hold for 7, breathe out for 7.  Your body cannot be in both sympathetic (stressed) or parasympathetic (relaxed) mode at the same time, it’s one or the other.  Continue this breath work when you feel a heavy moment coming on.
    15. Find out what’s really causing your stress. Hate your job? Fighting with your partner? In debt?  Want a holiday?  Working too long of hours? Figure it out and start making coping strategies.
    16. Find support, you are not alone dear one! Confide in a close friend or family member, book in with a counsellor or join a club. There is also an app called ‘meet-up’ which is great for meeting new people and best of all you pick what you’re into!
    17. Go watch a funny movie, laughing is the best medicine.
    18. Affirmations are excellent for subconsciously training your mind to think positive and inspiring thoughts. Give it a go – what’s the worst that could happen?
    19. Appreciate yourself, you are beautiful/handsome and one of a kind. Stop looking in the mirror and picking at things, stop creating the reality that you don’t like yourself. It’s an illusion; trust me the beautiful models don’t look like that in real life! Everyday tell yourself you are worthy, successful, beautiful and grateful, soon you will see the world with a different perception.
    20. Lastly, give yourself a break. Just do the best you can each day. You’re doing a great job whether you realize it or not.

    Please let us know if you have your own strategies, we would love to hear from you! 

    Works Cited

    Oxford Dictionaries. (2016). Definition of stress. Retrieved Oct 05, 2016, from Oxford Dictionaries Online: https://en.oxforddictionaries.com/definition/stress

    P A Balaji, S. R. (2012, Oct 04). Physiological Effects of Yogic Practices and Transcendental Meditation in Health and Disease. PubMed .

    Sherwood, L. (2013). Human Physiology - From Cells to Systems (9th Edition). Boston, MA 02210: CENGAGE Learning.

    University of Maryland Medical Centre. (2013, Jan 30). Stress. (M. &. Harvey Simon, Editor) Retrieved 10 05, 2016, from University of Maryland Medical centre: http://umm.edu/health/medical/reports/articles/stress