In November, here in Mallorca the markets and supermarkets are abundant with local pomegranates. Often a cream and pink colour on the outside, yet bursting inside with ruby red seeds (or arils).
They are truly a superfood, and as they are in season now, they are an excellent immune booster as we move into the winter months. Eating foods in season is so crucial to our health, yet so often forgotten these days.
Pomegranates can simply be sprinkled over meals, juiced or eaten as a snack – beautiful and so nutritious!!
Digestion is the primary area of dysfunction in the body that impacts all areas of health, even when no apparent digestive symptoms are present. In my experience, other ongoing issues often resolve themselves once the gastro-intestinal tract has been appropriately addressed. After all, we’re not so much what we eat but rather what we can break down and absorb. This is why people who ‘eat well’ can still look and feel unhealthy.
Brrrrr! How about that cold snap? All this rain doesn’t do too much for our motivation to get out and about, but staying rugged up and cosy indoors can be fun too! We love eating all the yummy produce of the cooler months in nourishing soups and stews like nutritionist Suzanne Garaty’s delicious Spiced Lentil Soup. We hope you’re enjoying being in hibernation mode too!
Since the age of about 14 I can remember having problems with my back. I’ve never been entirely sure why, perhaps being over exuberant in my sporting pursuits, perhaps poor posture (maybe both) but I have memories of lying in bed as a teenager unable to turn my head with tears streaming down my face. At that age my mother was always sending me off to various specialists in the hope of getting it sorted. For that reason I would say I’m fairly well versed in most of the treatment modalities used for back and neck pain.
This is why I was somewhat surprised when I was recommended a naprapathy treatment, having never heard the word in my life. Naprapathy? What could it be? I was willing to give anything a whirl, considering I had been doing a bit too much laptop work (from my actual lap on the couch which is never a good idea) and my neck was definitely complaining about it.
When my children were invited to try out Choi Kwang Do (CKD from here on in), I accepted the offer enthusiastically. I was already a fan of martial arts, having done a little karate myself in my younger years. However, what I didn’t expect upon arrival was to be given the chance to join in too!
There seem to be two types of people in the world. The ones that always wake up each morning with a ravenous hunger, and the ones who need a few hours to get their bearings before developing any type of appetite. I fall into the latter. Unfortunately I grew up in the era where it was pummelled into us that ‘breakfast is the most important meal of the day’ and subsequently forced myself to ingest something that constituted a balanced meal before doing anything else. But now things have had a shake up! Intermittent fasting is the new craze, and before you say ‘oh no, another fad’, this one actually has some merit. Here’s the lowdown.
A quick tally in my head tells me back in New Zealand my weekly ‘wellness’ spend was over $150 (around €95). I was a member of the flash inner city gym, had weekly personal training sessions, was a member of yet another gym specifically for boxing, and had netball club fees on top. Add buying all my produce and supplements at the local organics shop and it was one hefty price tag in the name of health.
Moving to Mallorca and leaving the cushy corporate job (and paycheck) meant I had to swiftly change my ways. But how could I stay healthy without all the bells and whistles I was used to? I had to improvise before my mentality (and waistline) began to suffer! Luckily it was a lot easier than I expected. Here are some thrifty tips and tricks I’ve picked up over my two years on the island.
In western cultures we don’t usually give too much conscious thought to changing our lifestyle and thoughts to align with the seasons, although we may naturally shift our behaviours and patterns to accommodate the change in weather. Traditional Chinese Medicine (TCM) however believes that the best way to stay healthy is to learn about the nature of each season, and live in harmony with its spirit.
So what does that mean for autumn? In TCM autumn signifies the change to the ‘yin’ season, as we shift to less than 12 hours daylight. Nature is slowing down and contracting, and for us we tend to move inwards also. We tend to reflect more, enjoying quiet time, and traditionally we would harvest what was planted in spring, preserving for the cooler months ahead.
This summer I did something unthinkable. It was in one of those ‘Mummy’s about to lose her cool’ moments. Thankfully not so much that I regret the consequence of my actions. Far from regret, I feel I’ve transformed my house into a happier home because of it. And all I did was unplug the television, carry it downstairs and plonk it in the garage.
The clink of glasses…the cacophony of laughter…warm smiles…the tentative ones too…first encounters…whiffs of smoke…conversation…titillation…flirtation…silences dotted throughout…
As an expatriate on Mallorca, there is nothing that brings you face to face with your self-confidence and social ease more quickly than the *stories of the characters* in a new environment, as they begin to unfold.
The 10th of October is World Mental Health Day, a perfect opportunity to bring up the complex subject of eating disorders. Many affected try various therapies or take psychotropics for many years, yet the disorder never leaves. It can be managed to some degree, often just to satisfy the close ones, but the person may continue to live in the shadow of its controlling demon forever.
One of the clear messages in all of my beauty workshops is – the intention to practice a skin care regime is hugely beneficial to our personal well-being. All self-care regimes are beneficial and one that pays attention to the skin on your face can offer insight and well-being on lots of levels, here’s why…
While the temperatures are still up there, there’s no doubt there’s a shift in the air signalling the arrival of autumn. As the seasons change we can often find ourselves blindsided by a dose of the sniffles, which is never fun. We’re going to give you a few handy tips to build up that immunity and give you a fighting chance of avoiding the dreaded lurgy!
A pair of trainers sits ready for action by the side of Violetta Painter’s bed in her Calvià home. For this former yachtie and founder of Nourish The Guide – an online portal to Majorca’s health, fitness, and nutrition resources – hiking is not just exercise, but also a therapy and way of supporting causes about which she’s passionate.
September the 21st is word’s Alzheimer’s day. Alzheimer’s is a form of incurable neurodegeneration, but what happens before one develops a condition that cannot be reversed? That grey area between subtle mental decline and receiving a diagnosis is where prevention takes place.
When I became a parent, I was thrown in at the deep end. My first born William arrived nine weeks early and I’m not ashamed to say I was a little unprepared. In those first few weeks, I took each day as it came and learned to deal with situations as they arose using that natural motherly instinct we possess. And that’s how I’ve continued…
What is sound healing?
Us humans use sound and music in a huge variety of ways, from entertaining and celebrating, to expressing and communicating. Even heading out for a leisurely stroll can be made that much more enjoyable when listening to upbeat music, and everyone knows how much a kick-ass soundtrack can boost your performance during a work out.
So if sound and music can stir so many emotions and even physical reactions (who else gets a dopamine surge and goose bumps when a favourite song comes on?), then it’s not a far leap to believe that sound can actually trigger healing in the body.
What is reflexology?
For thousands of years many cultures have considered the feet to be an important link to various organs and glands of the body, performing reflexology to treat many different afflictions and diseases. More than just a foot massage, reflexology involves applying pressure to certain points on the feet (or hands and ears) to activate the body’s own healing processes in different body zones.
So in what ways can reflexology benefit you? Here are a few reasons to book in a session (besides the allure of simply getting a good foot rub!)
This heat in Mallorca at the moment is not only exhausting but very dehydrating!
Are you getting bored of drinking water to keep hydrated? It can be tempting to reach for the sugar-laden or alcoholic options to quench that thirst but why not try to nourish your body with flavoured water instead?
Pop to the local market and stock up on herbs and fruit to pep up the water to make it more appealing for you, your family and visitors!
You can freestyle with the 5 suggestions below. All you have to do is add to 1-2 litres of filtered water, chill and enjoy!
‘Tis the season of ice cream! This month I’m paying tribute to ice cream or to be precise, gelato – Italian ice cream. Though it may not be the most nourishing fuel for our bodies, ice cream is a favourite summer-time treat for kids and adults alike and every now and then there is no harm in indulging in something scrummy!
Living on our beautiful island in the Mediterranean you’d think we have very little to stress about, but even here in Mallorca the daily grind can get the best of us!
What better way to find balance again then by taking part in a gorgeous retreat? The island has many on offer, and we’re excited to share some of Nourish’s favourites with you.
Natural Care Products
Have you ever thought about what is in the products that you use everyday and how they can be affecting not only you but the environment?
An Interview with Cherylyn Freiwald from Golden, Colorado about her experience of working with Caroline Diana Bobart, Mallorca’s Goto Professional Clairvoyant and Spiritual Mentor to deeply spiritual women who are, or aspire to be financially free.
We all now know that green equals good when it comes to what you put in your body, which is why the trend of drinking your greens in juice form has become so popular. Rich in antioxidants, your green juice habit will have your energy levels up and your skin glowing in no time. Lucky for us on Mallorca we have some amazing juice bars and eateries that serve up these healthy concoctions, and also manage to make them taste delicious!
Summer brings a natural appetite for fruit and vegetables in season, light snacks and cooling foods. We crave anything that keeps us feeling light, hydrated and in tip-top shape.
Stay cool, hydrated and healthy with these refreshing summer treats!
There is a old and wise and saying “when the student is ready, the teacher will appear.” When I was a dedicated and energetic yoga practitioner in my early 30s, I thought I ‘got’ yoga – after all I had been practicing hatha and ashtanga yoga for some years, had read Autobiography of a Yogi, knew the asanas in sanskrit and felt like I was on the verge of invincible.
Healthy crew snacks at sea
Snacks are one thing we all need to fuel our bodies and maintain our energy levels throughout the day. More than just a craving, healthy snacks keep our blood sugar levels stable and help us avoid energy spikes and crashes. Choosing healthy snacks at sea is difficult but the key to always reaching for a healthy option is preparation and only having a selection of delicious and satisfying options on hand.
May was a busy and very exciting month for us. We launched Nourish Me Retreat and held our first 4 day Juice Cleanse. The purpose of the cleanse was to improve the health and happiness of our guests by totally nourishing them for 4 days in a beautiful location with an amazing team.
Have you ever noticed that just hearing about the ‘trauma’ that someone has endured has the ability to give you the chills?
No matter where we live in the world, we all navigate the demands of work, family and our environment on a daily basis. One of the simplest and greatest gifts that the 5000 year old science of Ayurveda offers an invitation to look closely at our daily routine. In Ayurveda, daily routines are called dinacharya which translates as ‘Dina’ meaning day or flow and ‘charya’, practices.
This week is Mental Health Awareness Week and according to the UK Mental Health Foundation, this year’s focus is on stress:
“Research has shown that two thirds of us experience a mental health problem in our lifetimes, and stress is a key factor in this. By tackling stress, we can go a long way to tackle mental health problems such as anxiety and depression, and, in some instances, self-harm and suicide.”
Springtime is asparagus season in Mallorca. One of my favourite sayings is, “What grows together goes together” and I find that to be true with what is being harvested right now on the island. What better way to enjoy asparagus than with other seasonal produce? Hungry? Read on!
May in Mallorca is one of our favourite times of the year as it always brings lots of smiles, sunshine and the first swim!
We have already taken our first dip and we are looking forward to many more over the next few months. We are so lucky to have so many beautiful beaches across the island. Here are our pick to visit before they get too crowded!
I was intrigued ever since I met Diana Mira, my reflexologist in Mallorca. How did this therapy work? How was she able to home in on the parts of my body that were not functioning as well as possible through massaging my feet? How could these techniques help to soothe typical childhood ailments? Initially, I just thought the whole point of it was for relaxation but I was wrong. The benefits of reflexology extend beyond the mere pleasure of a foot rub!
After using the gorgeous Wild Azur products for the last few months, we wanted to find out who and what was behind the 100% natural creams and serums. We sat down with Clare, the creator of the Wild Azur natural beauty brand to find out all about her nourishing products and what makes them so unique, totally ethical and totally effective.
I hear this question time and time again. Tummy issues, food intolerances, constipation and feeling bloated are the new social norm because the symptoms are so common! How many times have you thought about what to wear to hide your “food belly”? Or that feeling like your pants have suddenly become 2 sizes smaller after dinner?
What if there was a device that could improve your health and well-being in just 15 minutes?
One of the most popular questions a chef gets asked is, “What is your favorite thing to cook?”
Mallorca has claimed the hearts of many people who had chosen a nautical career. Former superyacht captain Eran Gindi and his wife Ruth – who was a superyacht chef – are two of those; they came ashore to anchor themselves on this beautiful Mediterranean island and pursue their dream.
The Spartan Race is a true test of agility, strength and endurance. It incorporates every kind of human movement including crawling, climbing, carrying, dragging, lifting. Your agility is tested with balancing, throwing and swinging, as well as overall tests of strength, endurance and mental fortitude.
Let’s talk about plastic. There is so much to write about and not enough time to get it all down!
After watching Blue The Film, and Blue Planet II with David Attenborough, I felt it was time to speak up about our plastic issue. We all, especially us seafarers need to do something about it and start to look after the planet that we live on.
There’s nothing worse than seeing your child under the weather. Colds, coughs, sore throats and tummy aches – we want to soothe the symptoms and make them feel better as quickly as possible. When needed, I will always reach for the kids ibuprofen or paracetamol. But if you’re anything like me and the coughing continues throughout the night, you’ll also look for natural healing medicines as part of the remedy.
The Meatless Monday movement is an easy, weekly reminder to take saturated fat off our plates and replace it with nutrient-rich fruits, vegetables, beans and whole grains.
Following on from last month, I will focus on how making a slight change to our eating habits can not only impact our health, but also impact our planet – in a really BIG way.
Pride, integrity, ambition, passion, and love. These words, in flowing script, are framed on the wall just inside mymuybueno Deli in Palma. Justine Murphy – this eatery’s dynamic English owner – lives and works by these values. They make a positive contribution to the experience of visiting this eatery, which opened in October 2017 to become the fifth division of Justine’s expanding mymuybueno company.
You can slather on all the night creams and vitamin C serums in the world, but keeping your body looking and feeling young starts with your lifestyle. Eating the right foods, getting enough sleep, and of course exercising the right way are crucial elements to aging gracefully.
Plant-based diets can be beneficial for your health. Vegan and vegetarian eating is becoming a way of life for many. No matter your age or reason to stop eating animal products, it is important to make sure that you’re getting enough protein, iron, and B vitamins and sustaining a nutrient dense diet.
My kids love ‘family dinners.’ We don’t get the chance to sit down together every night, but when we we do, my six year old will happily lay the table in preparation. He loves that we are all eating together. I love this to, and even more so because most of the time my children enjoy eating healthy food. Perfect for me as I don’t have to prepare a separate ‘kids’ and ‘adults’ meal! At home, what we eat and put into our bodies is in our control. I don’t know about you, but I can’t help but feel satisfied when the veggies are going down as fast as ice cream!
There are few times in life when we feel inspired. I mean really inspired. Inspired enough to make a life change, habit change, relationship change or take the path less often traveled. Often, we become so wrapped up in life we forget about the small details. Can something as simple as a hug make all the difference to your health, happiness and wellbeing?
As humans, we are the only animals that change our environment instead of adapting to it. As soon as it gets a little cold we put on extra layers of clothing and turn up the heating in our cars and homes. Essentially this is disconnecting ourselves from nature and its cycles. We live in an eternal summer “protected” from the winter elements. But can we condition ourselves to the environment and learn to love the cold?
Self-care is our most basic need but we spend so much time worrying about anything and everything that we often forget to give ourselves a second thought. Let’s face it. Unless you take care of yourself, you won’t be able to take care of the people you love.
We can’t believe we are already a month into 2018! Although belated, we hope that you have been having a happy and nourishing start to the year.
We enjoyed some time out over Christmas and have returned to Mallorca feeling revitalized and ready for a busy and exciting year. We feel very lucky to come back to an island filled with bright blue skies, beautiful blossom and a growing community that we love.
Did anyone set themselves some New Year goals?
I had set mine a month prior but had a fall on the yacht which resulted in ruptured ligaments in my ankle meaning that I had to take the beginning of the year slowly. Why not join me in making February the official start to the Year!
Need a kick up the backside? Read this and you will be super motivated to exercise! Continue Reading…
We are well into the New Year and I’m sure like most, you have tried to start the year as healthily as possible. It is always difficult to stick to New Years resolutions, particularly regarding your health. This year, try to make these small changes to your eating habits to guarantee lasting and positive effects throughout 2018.
Children love cycling – it’s fun, and it’s fast and gives them a sense of freedom and independence. Cycling is fantastic for your children – once you have torn them away from their games console, it helps them get a large piece of their recommended 60 minutes of physical activity per day.
The Cycle of Detox and Retox – and how you can break it!
During December, we enjoy ourselves and then in January we punish ourselves! We vow to start this super trendy new diet. Yes, you know the one where you only eat celery sticks for 7 days and lose 15 kg?
Shop bought jars of chutney are packed with sugar and low in nutrients. Why not make your own this Christmas?
Daylight savings is just one of the changes that can bring you down slightly. Like me, if you suffer from that sluggish, unenthused feeling when the days get shorter and colder, enjoying and incorporating certain foods in your diet during these times can be a way to help change your mental state of mind and wellbeing.
December has arrived and we have really made a shift into winter mode in Mallorca! Chilly evenings and shorter days calls for comfort food that will keep our energy levels up and our immune system boosted.
The Speedfitness studio in Bendinat in Calvia is not like any other gym I have ever been in. It smells far better for a start, there’s no one grunting or sweating, there’s no gym bore hanging around trying to tell me what I’m doing wrong, and there’s no irritating music or day time television.
NOURISH YOUR MIND, NOT JUST YOUR BODY
This is my story for Nourish The Guide. I wanted to share it with people here to highlight how we need to be nourishing our minds, as well our bodies. Also I wanted to share how Nourish has helped me overcome a very stressful and worrying time.
The end of the year is fast approaching! It’s not too early to start thinking about your 2018 health and fitness goals in Mallorca.
Imagine the best possible version of yourself. Your health and your fitness in 2018. How do you want to look and feel? The most realistic way to get yourself there is to set yourself up with a fun challenge in 2018.
The change in season has inspired me so I am back in the kitchen and looking forward to cosy evenings and comfort food.
How lucky are we to live on this little Balearic island and feel the forceful beauty of each season?
Santa Maria Market in the middle of Mallorca is made for Sundays. Open from 7am to 2pm, it is a beautiful place to really appreciate autumn in all its mighty flow. Continue Reading…
Your home is no longer a hostel, the Palma to Alcudia road isn’t jammed with tourists and the air now smells of wood burners not sweat – Fall in Mallorca is here! And, so is cold and flu season. Before you start inhaling your own body weight in decongestants and pumping your body with wretched antibiotics, we grab a chat with Mallorca based health expert Melanie Mack and talk cold cures and immune boosters!
Traveling further east, this month’s spotlight shines on a town known for it’s rich and lively Wednesday and Saturday markets – Santanyi. With many German café menus and staff, it would be easy to pass Santanyi off as a tourist town and miss out on it’s colourful artistic and cultural offerings.
Having just returned from doing the Formentera Olympic triathlon, I thought it pertinent to give you some pre- and post-race tips. These tips are also useful if you’d like to feel healthier and more energetic, whether you’re planning to take part in a triathlon or not!
Amazingly it’s said that without the lymphatic system we would bloat up and die within 24 to 48 hours! A well-functioning and healthy lymphatic system is vital for good health and immunity. It’s easy to improve your lymphatic system naturally with some straightforward lifestyle changes.
As the days get shorter and cooler, the autumn or fall is a time to prepare your body for the seasonal changes ahead. Eating seasonal food is so important for our bodies and our minds.
“In every walk with nature one receives far more than he seeks…and into the forest I go, to lose my mind and find my soul.” – John Muir
Whether you’re suffering from a low mood, anxiety or depression or if you’re experiencing the heartbreak of losing someone you loved, running or walking outdoors in a natural setting can help you feel better in many ways.
Now for a cheeky and healthy treat! We all love chocolate. This recipe is so quick and easy and unbelievably tasty! It can be served like a gourmet dessert – very impressive, yet still cleansing! Crack some local sea salt over it with sliced Manacor strawberries from the market – a winner every time!
Named after the knight who reconquered it, Guillermo de Porrer, the village of Porreres was one of Mallorca’s most prosperous towns during the Middles Ages. Nestled in the agricultural region of Es Pla, visitors are often surprised to discover there are many gems to be found in Porreres including high quality dining that incorporates local specialities like apricots, almonds and wine.
As I start preparation for a yoga retreat my first recipe to bake off is this delicious granola. Everyone loves it!
It’s crunchy and not too sweet like many packaged or other home-made granola’s. It keeps for weeks and is a perfect breakfast staple. Sprinkle it over yoghurt or snack on it with fruit – Autumn offers us local pomegranate, toad skin melon, citrus fruits, figs and grapes, or stew up some apples or pears for a warm breakfast.
As we age, it becomes increasingly difficult for us to lose weight. This is partially due to the inevitable changes in our hormones. As we get older, a myriad of problems with our hormones can arise, including menopause, oestrogen dominance and a decline in our fat burning hormones.
I can never get enough of this heavenly fruit!
Fig season is almost over here in Mallorca. Did you know that on the island you can find more than 240 species?
I hope you are able to find one of them and create the following recipe before they are all gone!
This year will be the forth year that I’ve been running my Pilates and nutrition retreats on the island and each time I come back I fall in love a little bit more. As a teenager I’d had family holidays to the Balearics but it wasn’t until I returned for my first retreat to Deia with Bloom Retreats that I truly appreciated how special this island is.
Swimming, bathing and showering with a plaster cast
If you’ve ever broken your arm or leg, you’ll know that wearing a plaster cast is inconvenient. Conventional plaster casts are extremely heavy and cannot come into contact with water, making it difficult to have a bath or shower because you have to avoid getting the cast wet.
When you think of yoga, what comes to mind? For many in the West, yoga is now synonymous with the physical practice, but it can be so much more than that. When we look beyond the asanas and take our yoga off the mat and into our daily lives, we can open ourselves up to a more fulfilling life.
As a raw plant-based food chef onboard a racer cruiser, the best thing I can do for my crew is to make sure they eat the best wholefoods possible. I try to keep the food healthy and interesting for them, working around any allergies.
You know that feeling all too well. After an indulgent dinner, or a takeaway pizza, you begin to experience heartburn or indigestion. Most people reach for Gaviscon tablets or antacids to relieve the symptoms of heartburn, which are commonly believed to be caused by over acidity in the stomach.
You are all invited to Mallorca’s biggest vegan festival!
Don’t miss Vegan Day Out II next Saturday the 26th of August.
Scott Adams held the first festival in July this summer and it was a huge success. So much so that he decided to organise another!
Expected to be bigger and better than the first, we asked Scott to fill us in with all of the exciting details!
Boost your energy
We are like a jigsaw puzzle, composed of lots of different pieces that all interlock to work synergistically. When each piece fits perfectly, we function optimally. We have tons of energy; we are able to participate and excel in sports, we think clearly, we spring out of bed early in the morning, raring to start the day.
I previously explored how yoga and meditation could assist with stress reduction but another technique for controlling stress lies in the foods we eat. We must eat to stay alive and what we choose to put into our bodies for nourishment is up to us. Everything that enters our mouth – food, drink, smoke and pills, can reduce or increase stress. We can consume nutrient rich foods or we can choose nutrient empty foods. We can create a balancing, calming or de-stressing effect or we can create an irritating, stimulating and stressful effect. The choice is ours.
Stress is a major problem in the challenging, fast-paced and fast-changing times in which we live. Reducing stress will improve your mood, increase your energy, uplift your spirit and enable you to just feel good – this overview will show you how yoga and meditation can help you to reduce your stress levels and achieve a greater sense of well being.
Many people will tell you that running hurts, and they are right!
With reports stating that around 80% of runners will suffer from a running-related injury at some point, you could be forgiven for questioning whether running is something that people do as a form of punishment, to work off over indulgence, or to counterbalance being sedentary for much of their day. It doesn’t have to be that way though.
The benefits of salt water – how can a swim in the sea boost your health? Here in Mallorca, we are fortunate to have a gorgeous expanse of ocean right on our doorstep and, thanks to a wonderful climate, we have the freedom to dip in for a swim or simply soak our feet at almost any time during the year