Aprivé Wellness Blog
5 Little Known Hacks: A Cheat Sheet For Getting Your Family To Eat Healthier In Winter
You may love green leafy veggies, chia smoothies and whole foods, but if your kids or partner don’t, it makes meal time hard. Below are some handy ways to get your family to eat healthy, and only have to make one meal you can all enjoy!
I've spoken to so many women at my retreats who have a real interest in healthy eating, but their families don't. These women inspired this post! I hope it helps.
1. Try Eastern Food for Hearty Vegetarian Dishes
There are still plenty of people who think vegetarian food is lacking and boring. But! It doesn’t have to be. The very best curries are usually vegetarian, and they use paneer (Indian cheese) and rich, flavourful sauces to generate flavour, rather than meat.
With new compelling research linking excessive red meat consumption to cancer, it's important to try to eat vegetarian at least 3 days a week.
Tip: Keep it simple, and buy curry paste from the supermarket, but make sure it's from Thailand, Malaysia or India. The authentic ones are less likely to have additives and nasties (and are usually gluten free) Add your paste to your stock or coconut milk, throw in your veggies are you're good to go. Pumpkin curries in winter - yum!
2. Add Garlic to Green Leafy Veggies
One of my favourite recipes is kale, or silverbeet with garlic and mushrooms. My partner loves it too! By adding plenty of fresh garlic, you cover up the ‘planty’ taste of the greens, and boost the flavour of the mushrooms and garlic. I sauté it lighty, and serve it as a side.
Ingredients:
2 cloves garlic finely chopped or pressed
Leaves of half a whole silver beet
6 button mushrooms finely chopped
Splash of olive oil
Method:
Remove the veins and stem of the silver beet (these get really tough when cooked)
Chop the leaves roughly into thick ribbons
Heat a fry pan & once hot, add olive oil
Add the garlic, then throw in the silver beet ribbons and mushrooms.
Once it’s wilted but not soggy, pop on a plate & serve
3. Use Flavourful Vegetable Stock in Soups & Rices
A lack of flavour is what most people associate with healthy eating. Not so! By using quality vegetable stock in soups, and water when you cook rice, you’ll inject all your dishes with extra flavour. If you steam veggies, you can even add the stock to the water for a bit of extra taste.
4. Mix it Up
Variety is key to keeping you, and your family interested in food. Whoever cooks, it’s great to try new recipes, new ingredients and new flavours. There are so many websites and apps out there to help you, but try following a few recipe-creators in Instagram.
Tip: My fave websites for healthy eating recipes are Julie & Libby and The Healthy Food Guide.
5. Encourage Mindful Eating
Beautiful fruit & veggies like pumpkin and oranges are jam-packed full of flavour in winter. At mealtime, if you switch off the TV and put phones away, you and your family can concentrate on the taste, smell and texture of your food. You’ll find everyone will enjoy the food more when they concentrate on the flavours.
If you contact me about the article above, you'll get my interactive Wellness Workbook free! Just mention this blog post.*
*I'll also add you to the Aprivé Wellness Email List to give you health tips & retreat offers
Killer Tips About Healthy Eating, Eco-friendly Food & NZ's Top Health Treats
4 Questions with the Founder of I Am Co. Health Boxes
A few months ago, I was thrilled to be featured on the I Am Co. blog describing my morning ritual. After discovering this clever brand I chatted to Georgie, founder of I Am Co. subscription health box company, about what she's learned about healthy eating and food.
An I Am Co. Health Box - Yum!
1. Why do you think people need help with eating healthy?
In the western world, we’re constantly presented with processed food products and beverages that have been tampered with and mess with our whole being. I believe food has a huge impact on how we exist in our day to day lives. Eating healthy can be the catalyst to get somebody on the right track in every area of their life.
2. Why is ethical or eco friendly food production important to you?
Although none of us are perfect, I think it’s important to take notice of at least the small things that we can. Looking for products that are ethically sourced or grown is becoming more and more crucial, particularly in the world of ‘Superfoods’ where a lot of these products are grown in developing countries.
Looking at the packaging is something we’re starting to take a lot more notice of and we will continue to update. I Am Co. will keep working towards becoming an even more eco-conscious company ourselves.
3. What's your FAVE healthy product you've come across?
Oooh such a hard one! As a big chocolate lover, I’d have to say any of the RAW chocolate products we’ve featured. I love Pana & Loving Earth chocolate from Australie, but the NZ brand ‘Neats Treats’ makes some pretty crazy good raw chocolate also. I love the natural feel-good chemicals that get produced when you eat raw cacao!
4. What does each Delight Box always contain? (is there a staple?)
We always love to include a different herbal tea. We’re big tea drinkers and know that it’s one thing you can never have too much of. Plus it encourages people to take time out of their busy-ness to slow down and have a moment. NZ has a lot of beautiful tea companies popping up all over the show, so we try to support these where possible!
In general we look for brands that share at least 2 or more of these values:
Free of preservative or additives.
GMO Free.
Refined sugar-free
Gluten-free
Vegan
Paleo
Locally sourced
Georgie, Founder of I Am Co.
Thanks so much to Georgie for her expert insights into healthy food, eating and yummy NZ treats. Read more about Georgie, and I Am Co. Below. Get your own I Am Co. health box here.
Georgie Hendl is the founder of I AM Co. - a wellness hub online that spreads a message of self-empowerment and love. I AM Co sells a monthly subscription box ‘The Delight Box’, which is filled with up to 10 different health foods and natural beauty products.
Georgie is also a qualified holistic nutritionist, yoga instructor and passionate foodie.
She’s based out of Auckland, NZ.
14 Best Natural Beauty & Skincare Products 2016
Australia and New Zealand Natural Beauty Awards
I've been lucky enough to work with some of the best natural skincare and beauty brands in Australia and New Zealand, and I've compiled a list of my favourites. I didn't want to keep these treasures to myself, so here they are!
1. Best Natural Cleanser - True Hydrating Facial Cleanser
2. Best Natural Face Moisturiser - By Nature Hydrating SPF 15 Day Cream
It's so important to have SPF in your daily moisturiser! Especially in Australia and New Zealand!
3. Best Natural Makeup - Arbonne
Available online in NZ soon!
4. Best Natural Body Wash - Only Good NZ
5. Best Natural Facial Oil - True Rejuvinating Face Oil
6. Best Natural Hand Cream - Olive NZ
7. Best Natural Body Scrub - The Skin Kitchen NZ
8. Best Non-Toxic Nail Polish - Butter London
9. Best Natural Soap - Ashley & Co.
10. Best Natural Face Mask - Tailor Skincare Masque Minis
11. Best Natural Fake Tan - Ecotan
12. Best Natural Shampoo - Holistic Hair
13. Best Natural Conditioner - Organic Care Colour Shield Conditioner
14. Best Natural Sunscreen - Arbonne Liquid Sunshine Mineral Sunscreen Broad Spectrum SPF 30 For Face
Available online in NZ soon!
5 Ways To Improve Your Digestion this Winter
Most of us don't usually think about digestion until it gets our attention with tummy pain or uncomfortable bloating. ugh!
In winter; overeating of heavy, rich foods can leave you feeling horrible. Never fear! You can escape the bloat!
Try these 5 tips to decrease bloating & discomfort this winter.
1. Hot Water & Lemon - Yes it Works
It helps make your system more alkaline, stopping acid reflux and helping your stomach dissolve your food. It also helps flush your liver, and stimulate peristalsis - the contraction of your intestines that moves food through your digestive tract.
Tip: It's a warm, fuzzy way to start the day, and less stimulating on your nervous system than coffee.
2. Eat Probiotics
In tablets, yoghurt, kombucha or sauerkraut, probiotics help keep your body’s delicate ecosystem of bacteria flourishing. This prevents ‘bad’ bacteria overtaking your system causing things like thrush. Probiotics also help boost your seratonin levels and mood! Read how.
Tip: Try adding a curried sauerkraut to hot pumpkin soup this winter. I recommend the Amala Curry flavour by Be Nourished.
3. Try Chia Seeds & Psyllium Husks
These super foods are fibrous and help everything in your system keep...well...moving along. Try sprinkling some on your yoghurt or blend them up in a smoothie.
Tip: Chia puddings are all the rage; get a recipe from my interview for I am Co. You can even make hot chia puddings in winter!
4. Get Moving
Exercise helps aid digestion by increasing your body's blood flow, which your digestive tract needs to function. Try to make time for 30 mins of exercise a day (walking around the block counts!)
Tip: Yoga and indoor workouts work too if you don’t want to brave the cold in winter.
5. Decrease Your Stress Levels
When your body is stressed, you get stuck in a ‘fight or flight’ nervous system response. Your blood flows to your extremities and primes your muscles to help you run away from a bear, but it takes blood away from the digestive tract. Sadly, your intestines can’t function properly with low blood supply, and the movement of your intestines slows. Bits of food sit, unmoving in your intestines, causing gas, bloating and even IBS. Learn how to combat this here.
Tip: Try to avoid stressful situations (eg. a meeting with a difficult client) when your digestive system needs extra help like after lunch.
If you're stuck in a rut and want to live a happier, healthier life, contact me to get your personalised Wellness Action Plan now!
Why you Should Drink Wine
Wine isn't good for you, but if you like, you should drink it. Learn why.
Because you like it. That’s it. This isn’t an article about how many antioxidants are found in red wine or why it might be good for your health, it’s about encouraging you to let yourself indulge...sometimes.
No, sorry, wine isn't good for your health
Wine, well all alcohol for that matter, isn’t good for your body. But neither is caffeine, sitting all day, working long hours or eating too fast, but we do all of these things everyday.
Ideally for our health, we’d all exercise everyday, have stand up desks or physical jobs, eat almost solely fruit and veggies, and meditate daily. But! modern life isn’t like that. It’s messy and busy and we can’t always change that.
What you can do though, is enjoy the small things and stop punishing yourself for small indulgences.
Have you ever told a little kid they can’t have something sweet after they saw you unpacking it from a grocery bag? Have you seen them stare at it longingly, stretch out their little hand and try to grab it? Have you then witnessed the unending whining for said sweet item for hours after you’ve put it away?
If we’re told we can’t have something, all we want it that one thing. When you get it? You’re more likely to overindulge.
The solution is to let yourself have it.
I won’t lie, I love wine. Coming from Australia and living in New Zealand, both countries have some of the best wines in the world, and I love taking visiting friends and family on local winery tours. I find if I drink strong-tasting wines like oaky Chardonnay or Shiraz, I’m less likely to have too much.
I went through a period of counting calories and stressing about them, but it took away the enjoyment of a glass of wine. Now, if I’m going to have wine, I let myself have it. And I love it!
Savour it, taste it and breathe it in.
Allow yourself to have that glass or two of wine. Enjoy swishing it around your glass. (My personal favourite is drinking wine in a big, beautiful, thin-rimmed glass) If you savour every sip, smelling it, tasting it and appreciating the colour of your drop, you’re less likely to drink a whole bottle without noticing.
Like anything we do, being mindful is the key to enjoyment.
Tips for living well & drinking wine
Try to have at least 4 alcohol-free nights per week
Don’t let drinking become a daily habit to relieve stress - it associates alcohol with a need rather than enjoyment. Go for a walk, then have a glass. You’ll enjoy it more.
Buy good wine glasses. It’ll make the experience a special treat rather than an everyday occurrence.
Seek help if you’re regularly drinking more than four nights a week. Like smoking, you’ll need to change this habit to look after your body and organs in the long run.
Remember there’s a lot of sugar in wine - so if you have a glass, limit the sugar in your meals during that day.
My best tip? Be kind to yourself.
When you feel confident and happy, you’re less likely to over-indulge and drink too much.
If you’re after a new wine experience, try these little-known gems from Australia & New Zealand:
Rosé from Turkey Flat Vineyards
Pinot Noir from Bannock Brae Winery
Oaked Chardonnay from Carrick Winery
Rosé from organic winery Aurum Wines
Merlot Cabernet Sauvignon by Church Road Wines
Sauvignon Blanc by Sticks Winery
What do you think?
Pilates Workout Video
While I was on holidays on the luscious Hamilton Island, I filmed a short clip of a super Pilates workout. It challenges your core, balance, posture, and really works your abs too!
Give it a try!
