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:

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: 

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


  • 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?!)
  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:

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:

20 Strategies to overcome your food cravings!

[Image of food cravings, retrieved from Rewire Me]

(Rewire Me) [image] of sugar cravings

Do you wake up some days and think ‘That’s it, TODAY IS THE DAY! No more unhealthy food, I am a changed person.’ Then before you know it, you have gobbled down a whole chocolate bar and washed it down with an energy drink, ultimately feeling ashamed and disappointed in your lack of self-control.

Why is that? How is it that you can be so determined one moment and completely give in to your cravings the next? Is it really that you have no self-control? Will this mind numbing battle continue on a daily basis?

I have great news for you; it doesn’t have to be this way. It’s all about learning. Knowledge is Power, it’s time to learn how and why you’re feeling these urges, learn solutions and coping strategies too.

It’s important to understand that cravings are both biochemical and psychological; meaning mind over matter can only go so far if your brain is subconsciously telling you to eat processed unhealthy foods!

A Psychological View of Cravings:

You’re upset, tired and moody – we have all been there at some point or another.  So we head to the cupboard to pull out the chocolate cookies or the freezer to binge on some ice-cream.  Emotional eating is a big part of our lives.  Food is not just to give energy. It is also comforting, social, and protective. Food can conveniently provide that big warm hug that will always be there when no one else is.

Food has been working psychologically on you without you even realising it since the day you were born. Do you remember bonding with Mum by drinking her milk?  Nowadays we are completely bombarded with food advertising; magazines, Facebook, Instagram, television shows, movies, billboards – it's EVERYWHERE! The problem is the ones with the big advertising bucks are generally the long shelf life, unhealthy and highly processed foods.

When we eat these high sugar or fat foods our body literally undergoes neurological stimulation of the pleasure and touch centres of the brain, predominantly synthesising the release of the neurotransmitter dopamine, the same rewards system that is excited with sex, social gatherings, cigarettes, hugs and cocaine.

The desire of craving is closely linked to the prefrontal cortex of the brain which facilitates executive decision making e.g. self-control. When overstimulated or damaged this can cause behavioural disinhibition and failure to assess consequences of our actions.  
(Lobera, 2012)

(Dreamworks) [image] 

Know the times when you might crave the most:

  • In a stressful or depressive state of mind
  • Positive associations linking back to a particular memory
  • Your environment e.g. social gatherings, movie nights, shopping centres
  • Watching television or boredom
  • A repetitive or restrictive diet
  • Previous episodes of binge eating
  • Malabsorption and dehydration
  • Insufficient nutrient intake
  • Depleted areas of the body requiring high amounts of nutrients
  • Imbalanced hormonal and blood glucose levels

 A brief anatomical view of hunger:

Before we move on, you need a general idea of how intelligent your digestion system actually is. This might be new to you but nevertheless, will initiate some thought and appreciation of your body.

Our bodies are controlled by an array of complex hormonal and neuronal signals influencing satiety and hunger. These are intricately designed biochemical systems that ensure our body refuels to maintain energy and nutrient levels. The gut, brain, microbiota, adipose tissue and nervous system all play a major role in regulating our food intake for homeostasis, (Crespo, 2014).

Primarily, the hypothalamus is key in controlling food intake regulation. Hormones, eating patterns, climate, exercise and the levels of nutrients that are already present in your blood plasma, are all influenced by the hypothalamus. Within the hypothalamus lies appetite regulatory neurons; these neurons secrete neuropeptide Y (appetite stimulators) and neurons that secrete melanocortins (appetite suppressants) (Paternostro, 2016).

20 Strategies to help overcome food cravings:

  1. Build a support network, get involved with your friends and family to cook and swap healthy meals, plan to go to a health-food café for lunch – visit us at Wholesomeness - Click here to view menu.
  2. Plan ahead – this is always they key to huge success, get in control! Don’t let yourself drown in takeaway or convenience shop Try our super healthy home delivered meals here.
  3. Pack your own snacks; ensure that your snacks and meals have healthy fats, carbs and proteins to lower insulin spikes and provide satiety. What goes up must come down which will only leave you wanting more bad stuff!
  4. Try to cut down the processed foods, the more that you continue eating them, the more you will crave. Make realistic weekly goals – eventually, you will make new healthy habits.
  5. Fill yourself up on lots of nourishing vegetables; you won’t have room for the bad. Eat your greens! Try a salad before the main meal. Greens in particular are super packed with nutrients that will help fill the void – try this nourishing superfood pond water available here.
  6. Stop dieting. It’s so 1980’s. Don’t deny yourself the foods you enjoy, limit them. Enjoy ALL foods in moderation, so you’re not thinking about it every moment of every day. We don’t recommend eating the same foods everyday either. Variety is the spice of life.
  7. Buy a smaller plate this will help regulate your consumption, subsequently reducing stretch receptors in your gut, eventually, you won’t need to binge for satiety.
  8. Try a food diary, when do you crave? What emotions do you feel? How often do they occur? What types of foods? Are they similar? How often do you give in? It’s also a great way to start regulating and being mindful of your daily intakes.
  9. Try watching interesting health documentaries at night to keep you inspired and motivated after a long day.
  10. Try mindful eating – allow yourself to sit for at least 1 meal per day, enjoy your food, eat slowly and chew properly, it takes around 20 minutes for your body to feel full.
  11. Get moving! Exercise releases endorphins stimulating the pleasure centres of the brain, so instead of ice cream after dinner – drop and give yourself 20! Or simply go for a walk. After that you may not feel like you need to snack, potentially you may be motivated to do even more.
  12. Keep hydrated, drink plenty of water – you might be craving or overeating simply because you are thirsty.
  13. Don’t starve yourself, this is one of the worst things you can do! You will be low on energy and weakened to the point of caving in and making poor choices when you actually do eat food.
  14. Endeavour to reduce stress – mindfulness, meditation, yoga, running, whatever it is that helps you cope. Do that.
  15. Sleeeeeeep! Glorious sleep! Statistics show that sleep deprivation can lead to hormonal fluctuations and cravings.
  16. Reset your body and detoxify – Wholesomeness have an incredible health plan that supplies you with 14 or 30 days of breakfast, lunch & dinner + snacks, no self-control needed! Your saving grace is here. It’s the perfect way to teach your body what it needs and makes a wonderful short term solution to set you on the pathway to perfect health.
  17. Ask for help – you are not alone. Wholesomeness is here to support you 100% and will be launching an inspiring 6-Week Ultimate Health Plan to get you there. Enquire now!
  18. Do a cupboard cleanout; get rid of your trigger foods to avoid temptation.
  19. Always be mindful and listen to your body. Stop, listen to your body try to understand what that craving is all about.
  20. Remember no-one is perfect (in fact that’s a whole other blog topic), you will have birthday cake one of these days and that’s ok. Get right back up and don’t dwell on it.

Being healthy and becoming the best possible version of you is a journey. It certainly won’t happen overnight but it’s your journey. You have the power to change your life; you have the power to get control back. No-one else can make the decision for you, so get inspired and never give up!

If you have any questions please contact Wholesomeness here, we would love to hear from you.

If you think this post could help someone you know, don’t forget to like and share to inspire others!



Crespo, S. C. (2014, April 24). Peptides and food intake. PubMed. doi:doi: 10.3389/fendo.2014.00058.

Inutsuka, A. a. (2013, March 06). The physiological role of orexin/hypocretin neurons in the regulation of sleep/wakefulness and neuroendocrine functions. Frontiers in Endocrinology. doi:2013.00018

Lobera, I. J. (2012, October 3). Neurophysiological Basis of Food Craving. InTech. doi:DOI: 10.5772/48717

MedScape. [image] of appetite control circuitory system. Unknown. Retrieved July 23, 2016, from

Nakayama, S. (2011). Orexins stimulate the ‘appetite’ of the gut. PubMed. doi:10.1113/jphysiol.2011.220962

Paternostro, M. A. (2016). Energy Balance. Lesson 5 - Anatomy & Physiology 3. West Virginia, USA. Retrieved 23 07, 2016

[image] of sugar cravings. Rewire Me. Retrieved August, 26 from:

[image]. Dreamworks. Retrieved August, 26 from: