The day I started a 10-week programme at SIMPLIFYT boutique gym was the day after my boyfriend of 5 years and I broke up. In hindsight the timing was impeccable, but completely unplanned. I turned up to that first session with a lot on my mind – none of which was fitness related, and I toughed my way through the initial assessment with a laser focus on not spontaneously bursting into tears.
Chances are you haven’t heard of Brainspotting. A relatively new type of therapy discovered in 2003 by David Grand Ph.D., Brainspotting locates points in a person’s visual field that help to access unprocessed trauma in the brain. Dr. Grand discovered that “Where you look affects how you feel” and as such the therapy is designed to help one access, process, and overcome trauma, negative emotions, and pain, including psychologically induced physical pain. It has also been found to be an effective form of treatment for many mental health concerns.
Meditation is something we’d all probably like to do more of, but often the practice gets side-lined as endless to-do lists and distractions take over. This is why we’re loving Sara Fenwick’s sunset meditation classes and marking the weekly event as a non-negotiable in the diary. Held on her spacious Santa Catalina rooftop overlooking Palma Bay, the Cathedral, and across to the Tramuntana mountains, it certainly is an inspiring backdrop for some introspection and reflection.
These days we seem to be inundated with skincare and cosmetic brands touting the ‘natural’, ‘eco-friendly’ and ‘organic’ labels in a bid to make us as buyers feel we are spending our money responsibly. Unfortunately, most of these brands do the bare minimum to get these accreditations. They want to satisfy growing customer demand, but don’t actually fully embrace the ethos behind these labels, usually because it is expensive to do so.
Jabón de Mallorca most definitely does not fall into this group. In fact, this small Mallorcan cosmetics company goes to great pains to ensure their handmade products are 100% natural, organic, plastic free, and made entirely local, from the ingredients and production, to label printing and packaging design.
This month we’re enjoying gorgeous long days and plenty of sunshine while we strive to stay healthy together and adapt to a uniquely quiet summer on our beautiful island.
HIT THE BEACH
The mercury has been soaring lately and with less tourists crowding the playas we’re loving our beach time and saltwater dips for some respite from the heat. Of course, protecting your skin from the sun is a must, so make sure you pack your mineral sunscreen. We throw in all our other beach bag essentials- our Cleanwave insulated drink bottle (filled with filtered water and a pinch of Himalayan salt to stay hydrated), our Evening Primrose & Calendula Toning Facial Mist from local organic skincare brand Ecologic Cosmetics, a big fluffy towel, hat, sunnies and a good book and we’re ready to go!
It’s fig season and as well as being deliciously sweet and tasty, figs also pack a health punch. Rich in minerals including potassium, calcium, magnesium, iron and copper, they are also a good source of antioxidant vitamins A, E and K, plus natural sugars and soluble fibre. Figs also contain prebiotics, which helps support the pre-existing good bacteria in the gut.
These jewel-like fruits can be enjoyed in so many different ways. As a breakfast treat, figs can be eaten fresh, peeled or unpeeled, with yoghurt or fruit salad, cooked into oatmeal or baked in muffins. In salads they pair particularly well with cheese, especially goat’s cheese, stilton and mozzarella. A green salad with fig, pecorino, walnut and balsamic vinegar is gorgeous combination, or figs combined with artichoke and jamon is another goodie. As a starter or light meal, you can try stuffing them with goats’ cheese and walnuts with a drizzle of honey and balsamic and cook at 200 degrees for about 10 minutes. Baked in a puff pastry tart, with roquefort and some herbs is another delicious idea.
SURVIVING YOUR SUMMER WORKOUTS
Exercising can be a quite daunting prospect in the summer heat and is possibly the last thing on your agenda. The mental effects of moving your body are even more important than the physical effects so instead of throwing away your workout routine altogether try swapping daytme and evening workouts for the mornings which tend to be cooler and much less humid. If mornings are impossible for you then at least avoid the hours of 12-3 pm when the sun is at its peak, and ensure that you stay well hydrated. If the heat outside is absolutely too much to bear than heading to a nice air-conditioned gym could be the answer! We love SIMPIFYT for their short but intense small group workouts, and The Studio Lifestyle for ballet style barre workouts to lengthen and tone. Both are located in lovely boutique studios allowing you to escape the hecticness and heat for a bit while making some valuable time just for you.
Wishing you a joyful July,
The Nourish Team.x
In the last week the mercury seems to have risen dramatically and if you’re like us you’ve been completely unprepared for the wrath of the soaring temperatures. As we head to the beach for some reprieve in the sea, we’re super vigilant about protecting our skin and staying hydrated, but how much care do we give our hair? Sun and salt can wreak havoc on our tresses at this time of year, leaving them frizzy, dry and damaged. Here are some easy hacks that you can implement to tame your mane and keep it looking healthy all summer long.
Of the many lessons’ lockdown has taught us, one of the more unexpected was realising the sheer love we have for our beauty therapists. The last two months has seen us turning to DIY beauty treatments in an often-futile attempt to replicate what the pros do so well. Luckily most of us did not have to turn up to the workplace in person which also meant we could get a little ‘lax’ on the personal grooming, only haphazardly pulling ourselves together for the odd Zoom engagement.
Now that the world is getting back into the swing of things a definite priority is getting our skin looking glowy and fresh again, our nails manicured, our brows tidied up and allllllll the waxing. Here on the island we only want these delicate tasks performed by the best, which is why we recommend promptly booking into Denise Beauty Salon in Portals Nous.
We all know how important sunscreen is to protect our skin from skin cancer, sun damage, and ageing, but is all sunscreen created equal? The short answer is no. In recent years, chemical sunscreens have come under fire for negative health and environmental effects, laden with toxic chemicals and nasty ingredients. Luckily there is an alternative answer to sun protection in the form of mineral sunscreen. Let’s take a closer look as to why you should make the switch from traditional chemical sunscreen to mineral.
Early summer is a great time of year for harvesting fresh, crisp salad greens and you may find you have an abundance of lettuce in your garden right now. Nutritionist Suzanne Garaty from Vital Nutrition shows us how these leaves can be incorporated into tasty and nutritious juices.
Wow, it’s actually June, can you believe it? Usually this time of year would mark the beginning of a frantic season and often the accompanying stress and ‘busyness’. This year is of course a little different, however for many of us stress is definitely still present if not higher than usual. If you’re feeling a little anxious, low on energy, heavy, or physically not your best after lockdown then welcome to the club! This month we’re looking at ways to support our bodies and feel a bit brighter heading into summer.
A SYSTEM REBOOT
At Nourish we’re rejoicing that Raaul’s Dynamic Detox clinic in the Iberostar Grand in Portals Nous is open for business and adhering to strict hygiene and sanitation standards so that we can benefit from his amazing therapies once again. His number one recommendation to get your insides operating optimally again is to complete an at home liver flush, combined with a short series of coffee enemas and colonic treatments. This process will help improve liver function, digestion and detoxification leaving you feeling fab. Raaul is offering a 10% discount for the months June & July for all treatments including blood allergy tests and his popular 4 & 7-Day Detox Programmes. For more details or to book an appointment email firstname.lastname@example.org, or visit www.cleanbreaks.net.
After a treatment with Raaul you’ll only want to put good things into your body, and one of our favourite ways to support our system is by taking our daily Living Buddha, a phytoplankton superfood supplement made right here in Mallorca by Soul Nutrition. Phytoplankton are microscopic marine algae, and contain a wealth of bio-available vitamins, minerals, antioxidants, all 10 essential amino acids, enzymes, proteins, carotenoids, and fatty acids. Possibly the worlds healthiest supplement! Benefits of consuming phytoplankton include reducing oxidative damage and inflammation, improving mental clarity, increasing energy, improving mood, less food cravings, and a greater sense of calm – definitely a health heavy hitter!
AN OSA MAJOR EXPERIENCE
Osa Major is opening their breath taking space near Montuiri for bespoke events, retreats and experiences throughout the month of June, allowing those of us residing in Mallorca the chance to experience an idyllic escape right here in our own backyard. This couldn’t come at a better time, with many of us feeling in desperate need of a hefty dose of nature and deeper connection after months of confinement. Find out more and take a look at their June schedule here so that you can book yourself in for some R&R in gorgeous surroundings.
PHYSICAL, MENTAL & SPIRITUAL
For a complete holistic health experience, we can recommend heading to the Kairos Project in Costitx. This center is dedicated to health in all its facets, physical, mental and spiritual. From their unique environment in the middle of nature, you can enjoy a yogic retreat, a few days of detox, or attend their yoga classes. Their stunning outdoor shala is absolutely perfect for social distancing while reconnecting, so if you want to give yourself a break, renew energy, or introduce new healthy habits in your life this is the place you are looking for. Find out more by visiting kairosproject.es/en/.
SAVOURING SMALL RITUALS
Sometimes feeling good again is as simple as the ritual of brewing and savouring a morning coffee. Small acts like this can bring a sense of calm, joy and gratitude to the day, especially when we have been processing bleak news and anxious thoughts about the future. Our absolute favourite beans come from Mistral Coffee here on the island. Mistral’s high graded ecological coffee is sourced from countries such as Kenya, Ethiopia, Brazil, Rwanda, Costa Rica, Colombia, Honduras. Pick up your Mistral beans at their Palma store near Plaza Major or have them delivered directly to your door, and don’t forget to quote ‘Nourish’ to receive a free 125g bag of coffee with your order.
Wishing you a safe and sunny June,
The Nourish Team.x
When we think of Mallorca it’s often the images of white sand beaches and crystal-clear coastline that first spring to mind. However, venture inland and there’s so much more beauty to uncover as Brenda Ooteman and her husband Roland Verbeek found out entirely by accident back in 2006. As sailors they loved to explore the bays and playas of the Balearics, but it wasn’t until they were docked in Palma for a particularly long stint that they travelled inland and found themselves on an amazing plot of land near the small medieval town of Montuiri. Positioned atop a hill with the most spectacular expansive views across the countryside, they instantly recognised it was a real gem.
A Hikers Playground
We are so fortunate here on the island to have an abundance of beautiful hiking trails, at all levels of difficulty, with such diverse landscapes and views. Sandy beaches, dramatic coastlines, flowing waterfalls, ancient building ruins, abundant wildlife, and the Tramuntana Mountains with peaks of up to 1000m offer the perfect trekking conditions. Mountain Guide Nicky Hanganu discovered all of this 12 years ago when the sailing yacht she was working on based itself in Palma during wintertime.
411 km – 4 Horses – 1 Goal
To raise money for the Allen Graham Charity 4 Kidz, the team from Naturacavall Stables in Manacor will complete their first ever 3-week expedition ride around the whole coast of Mallorca. Specially selected guest riders will join them en route for this epic and ambitious adventure. The expedition will be led by Naturacavall’s cowboys and aims to raise 10,000€ for the island’s disadvantaged children who are coming of age and are expected to look after themselves in society.
As we enter yet another week the weather is hotting up big time. A bit of time out of the house is allowed and it feels like we are getting close to some normality, but how are you feeling? Beach ready? I doubt it! All a bit overwhelming isn’t it? It’s really fine to not feel your best. It’s an emotional rollercoaster. Let’s try to move forward now, and nourishing ourselves is a perfect starting point.
Jill Davey is the founder of Menopause Woman, a website dedicated to raising awareness of women’s health during the transitions of menopause; perimenopause, menopause and postmenopause. She is a passionate women’s health advocate and author of the book, The Menopause Cure: Hormonal Health. Here Jill explains the role of bioidentical hormones in assisting with hormone decline and the related symptoms as we age.
Koreans take their skincare seriously and with the recent popularity of ‘K-Beauty’ across the world it seems plenty of us are subscribing to their methods. The ban-shin-yok, or Korean half bath, is a technique in the Korean skincare toolbox that we can easily try out at home. As a great way to induce deep relaxation before bed and reduce those feelings of anxiety we’ve all been experiencing lately, we suggest giving this a go one evening by setting up a mini at home spa.
The countdown is on! As we sit here in our home office daydreaming about ‘Phase 4’ we’re still conscious of keeping our spirits up for these last weeks of lockdown. One thing we do know for certain is that this period of isolation has made us value the beauty and splendour of what is on our doorstep even more, as we eagerly anticipate getting back into nature, and spending time with friends and loved ones again. During this time, it’s important to focus on supporting local businesses, while nurturing ourselves as well, to make the transition back to health and the new normal as smooth as possible.
If you need a break from the kitchen a number of great local restaurants are making life easier by offering a lockdown delivery option:
Santosha is delivering their fresh and healthy fare to our homes by offering a reduced menu on Tuesday’s, Thursday’s and Saturday’s. Place your order with Eran the day before by WhatsApp on 648 456 789. Check out the menu here.
Craving a curry at the end of the week? Local favourite Bindi is delivering bowls of happiness from Thursday to Saturday. Place your order at 871 968 320 (please give one day’s notice outside of Palma area). See the menu selection here.
DELIVERIES FOR THE SOUL
Just because we’re at home doesn’t mean we should be drinking bad coffee. Award winning coffee roasters, Mistral Coffee are still roasting and delivering throughout this period via their online shop. After all, research shows coffee is healthy in moderation!
The weather is starting to heat up, and what better way to enjoy some sunshine than with a classic G&T in hand? Mallorca Distillery have started their ‘Palma Gin & Tonic Friday’ with special discounts on all their premium products and delivered right to your door each Friday. Email your order to email@example.com and they will email you a voucher discount code to use during lockdown. Place orders before midday Thursday.
For natural wines- where nothing is added and nothing is taken away, look no further than Bar La Sang. Delivering every day of the week, call or text Lukas for orders or questions on 663 031 220, or email at firstname.lastname@example.org. Try their wine box of the week for their special lockdown selections.
FRUIT & VEGE
Support our local farmers and contribute to a reduction in CO2 emissions from unnecessary transport by doing your fruit and vege shop at your neighbourhood fruteria. Not only is this good for our local economy and the environment, but fresh, seasonal produce tastes much better than imported! Instead of using single-use plastic bags we always take our Viveco produce bags which are practical and look great too. Viveco stocks produce bags in voile or mesh, as well as gorgeous string shopping bags, and cute cotton totes. Your vege haul never looked so chic!
GIFTING LOVE, HOPE & POSITIVITY
The perfect gift to let a loved one know you’re thinking of them at this time is a Wish Capsule necklace from local bespoke jewellery company, Natalia Jana Design. These gorgeous and unique necklaces bear a sterling silver capsule, which hold your mantra, quote or special message hidden inside. Any Wish Capsule order you place with Natalia via direct message on Instagram during lockdown will receive a 20% discount and free shipping worldwide.
1,000 MILES FOR AGE CONCERN
Finally, we’d love to give a big shout out to the crew of SY Kokomo for their gallant efforts in cycling 1,000 miles in 10 days to fundraise for Age Concern Mallorca. Not only did they surpass the 1,000-mile target, but they raised €1,200, beating their €1,000 goal. Age Concern Mallorca is a non-profit organisation run by volunteers that has been based on the island since 1994 and supports the elderly of Mallorca. Their work has been needed now more than ever, taking food to those who aren’t able to leave the house, checking on their well-being and providing a smiling face from a safe distance to those who may not have the family support that many of us are so lucky to have during these times. Well done Kokomo!
Wishing you a happy and healthy May, and a wonderful Mother’s Day on Sunday to all the Mum’s out there!
The Nourish Team.x
So, the house is gleaming, and you’ve got enough baked goods stockpiled to sink a ship, now what? With another couple of weeks of lockdown ahead of us, you might be starting to struggle to find new things to do at home to stave away the boredom. We’ve compiled a list of some options to keep you productive, and although some of them may seem a little less than enthralling, you can at least feel a daily sense of accomplishment! And let’s face it, if not now, when?
Being unable to work, unable to connect and socialise with others, and living according to the imposed quarantine regulations (unsurprisingly) has a real effect on our mental health and emotions. The American Psychological Association reports that prolonged social isolation carries health risks such as contributing to poor sleep, poor cardiovascular health, lowered immunity, depressive symptoms, and impaired executive function (difficulty focusing, managing your emotions, remembering information, and following directions).
Coffee gets a lot of bad press. From giving us the jitters, to contributing to our insomnia and anxiety, one who takes their health seriously daren’t admit they love a regular cup of joe. As someone who strongly believes coffee makes me a better (and certainly nicer) human being, I’m extremely pleased to see that new research is tipped in the coffee lovers’ favour, showing that coffee in moderate amounts can actually contribute to greater health and wellbeing, and even prevent disease.
Greg Gibson has been in the health and fitness industry for many years as a qualified personal trainer, and has been a competitive bodybuilder, and physique model and trainer in some of the most exclusive gyms in South Africa.
He has devised an entry level beginner’s workout for those who perhaps feel they have been a little too sedentary in lockdown and are wanting to get moving again. This workout can be completed 3-5 times per week to see and feel results. All exercises are standard movements that can be googled if you are unsure of what they are or want to know correct form.
After close to a month of confinement in our homes many of us are trying to learn to let go, relax and stay positive despite all of the unease. For some isolation might even feel like a much-needed breath of fresh air! However, even the most calm and resilient of us can have feelings of stress, anxiety and tension creep up on us unannounced, especially with so much free time on our hands for our thoughts to spiral.
We all know how important movement and exercise is for mental and physical health, but sadly hitting the pavement, park or gym is not currently an option, and we’re limited to our own four walls (and perhaps a bit of a balcony or terrace if we’re lucky!). Yoga is the perfect practice to incorporate at this time. As long as you have enough space to roll out a yoga mat, you have enough space to practice, and yoga not only allows you to get your physical exercise in, it can decrease stress, ease tension, and improve immunity.
What a strange and surreal time this is as we head into the second quarter of the year with so much uncertainty. Almost stranger is that we slowly adapting to this new ‘normal’, getting our quarantine routines in place, trying to ‘WFH’, and look after one another (from a safe distance!).
It is almost guaranteed that you are reading this from your device inside your own home as we all try to flatten the curve, but something we can definitely see is that our Nourish Community is stronger than ever. It has been nothing short of amazing to see you all come together to support one another via our online channels, and in this month’s newsletter we wanted to share some of the love that is available to you there. If you haven’t already, please join our Facebook group, Nourish the Community. It is a wealth of information, resources, and positive vibes during this trying time.
One of our main aims is to share with you all of the wonderful activities, events and workshops around the island, and now we bring these to you…from your living room! Nourish the Community now has dedicated posts on the subjects of YOGA, MINDFULNESS, FITNESS, and HEALTHY TIPS. Scroll to find the image for each category, and in the corresponding thread you can find anything from a home workout session from one of our local Personal Trainers, to an Ayurvedic recipe from an Ayurvedic Health Coach, or a yoga or meditation practice you can follow from home.
IN THE KITCHEN
Many of us are combatting the inevitable bouts of boredom by channelling our inner chef. As we all have a focus on immunity right now, it’s a great time to whip up some immune boosting meals. Nutritional Therapist Suzanne Garaty has shared with us some of her favourite soups and broths which are delicious, nutritious, and allow for ingredient substitutions based on what is readily available to you right now. For those sweet cravings, Suzanne has us covered with some refined sugar free, guilt-free treats.
We’ve been eagerly anticipating delivery of our pre-ordered copies of Justine Murphy’s cookbook which is being released on 16th April. Packed with 160 delicious, fully refined sugar-free ideas for healthy breakfasts, sharing platters, soups, curries, salads, main dishes and plant-based desserts, this book also draws on her experiences of overcoming extreme adversity in her youth, working as a chef on super yachts and eventually founding mymuybueno – a successful international luxury food and lifestyle company. This is a book to inspire, to share, to reflect –with good, healthy, refined-sugar-free food at the heart of it. Pre-order now on Amazon UK to get your copy and some renewed motivation to get into the kitchen during lockdown.
FREE COACHING & EMOTIONAL SUPPORT
We are now on our 19th day of lockdown here and slowly reality is beginning to sink in as more and more news emerges about the spread of the Covid-19 virus. Anne Nielsen of Green Apple Coaching wants to do her bit for our community by very generously offering FREE one to one coaching sessions by phone or by Skype during the lockdown period. Her areas of specialization include stress management and looking for solutions to find work/life balance in life. To set up a session contact Anne directly at email@example.com.
HOME WORKOUTS WITH THE EXPERTS
You may not be able to get to your usual fitness classes, or train face-to-face with your PT, but there’s no need to let your routine fall by the wayside with plenty of at-home workouts available online. Exercise is great for immunity as well as mental health, so make sure to allocate some time each day to get moving and get the endorphins pumping!
We’re missing our weekly visits to The Studio Lifestyle in Santa Catalina for our barre and HIIT classes, but luckily we can still be motivated by founder Zora Sandenbergh’s infectious enthusiasm through our screens! Each day of lockdown Zora is uploading a workout to target specific goals and areas, and she encourages you to send in your clips completing the workouts at home too (one more reason to get out of your PJ’s!). Find the daily videos here.
SIMPLIFYT Avenidas – known for their fast and effective 30-minute workouts and have created an online functional training platform that we can all utilise at home. They have opened their online ‘Partners’ section for everyone so that we can benefit from these workouts for free during the quarantine period. SIMPLIFYT specializes in functional training, is open to all levels, with guidelines and corrections, and they are uploading new videos every week. Founder Evelyn Sztojanov’s goal is to help all of us spend these times being as healthy and strong as possible. Sign up for this free training here.
MINI IMMUNITY TRAINING WITH MAYA FLYNN
As hard as it is to pry yourself away from your binge watch of ‘Tiger King’, we highly recommend taking a wee break to watch something a bit more enlightening. We recently learned so much from Functional Nutritional Therapist Maya Flynn’s live video on immunity, which had so much pertinent information including an overview of the immune system, long term immunity strategies, seasonal interventions, acute support, why boosting the immune system is not always a good idea, and busted some common myths. You can still access and watch the video here if you missed it.
Wishing you a healthy, happy and healing April,
Love the Nourish Team.x
As we dive into week 3 of lockdown I think acceptance is the general feeling now, however our mood changes and cravings are still all over the place. We know we can’t keep baking cakes and eating most of them to help our mood.
Plus Easter eggs will soon be in the shopping trolley. So here are some healthier options and even healing foods to keep our immune supported, energy levels more balanced and our waistline on track as summer and beach-time is just around the corner!
Here are some very simple recipes, where you can substitute a lot of different ingredients, depending on what is available at the moment. Creativity is the way forward, using healthy immune boosting ingredients. In my recent article I outlined nutrients to include over the next few weeks to keep you strong and in good spirits, for a lot of people boredom is setting in and worst still, anxiety. Immune boosting foods also support mental clarity and gut health – all so closely linked.
Also, frequent warm drinks and liquids are key to keep your respiratory pathways clear if you are feeling unwell, so soups and broths are excellent, nutritious options. Also gargling with water and lemon, salt or apple cider vinegar daily protects you too.
Some basic ingredients to include daily are ginger, garlic, local raw honey, coconut oil and sauerkraut.
Fermented foods, including kombucha and cultured veggies have been trending on the wellbeing scene for a while now, and for good reason. They do wonders for your gut bacteria and are a powerful addition to your diet for overall health. The concept of fermenting foods is not a new one, however. This process has been around for thousands of years across a variety of cultures as a preserving mechanism and a health booster. Think Korean kimchi, Japanese miso, and European sauerkraut.
With growing concern about COVID-19 are you focusing on just washing your hands and extra hygiene, or are you considering your overall immune health to protect yourself and loved ones?
In lockdown we will have more time to cook from scratch and nourish ourselves, but obviously shopping and sourcing food and supplements can be more tricky, so just do your best to include some of the key nutrients in your diet.
Rosie Whiteway, UK trained Nutritional Therapist at Ahara Nutrition
With over 10 years in practice as a Nutritionist, Rosie decided to make Mallorca her home in early 2018 and is slowly adjusting to the slower pace of life after many years living in London. She loves that Mallorca seems to have everything, from the hustle bustle of Palma with its fantastic wellbeing scene, to quiet beaches and beautiful nature.
Health food bars can be a great snack when you hit that 3.30pm slump, need an extra boost post-workout, or can feel your ‘hangry’ coming on. But we tend to fall into that trap where we think any energy bar is a healthy bar, and that is very often not the case. What’s more, the taste can leave a lot to be desired. The struggle to find something that tastes good and doesn’t contain more sugar than an iced doughnut is all too real.
This is where Ziggaru energy bars come in.
HOT OFF THE PRESS!
Wife, mother, chef, crew agent, school principal and successful entrepreneur, Justine Murphy wears many hats, but her journey has not been an easy one. Her cookbook, being released on 16th April, not only has 160 delicious, fully refined sugar-free ideas for healthy breakfasts, sharing platters, soups, curries, salads, main dishes and plant-based desserts, but it also draws on her experiences of overcoming extreme adversity in her youth, working as a chef on super yachts and eventually founding mymuybueno – a successful international luxury food and lifestyle company. Justine imparts her contagious energy into the pages, giving it real heart and making it much more than just a cookbook. This is a book to inspire, to share, to reflect –with good, healthy, refined-sugar-free food at the heart of it. Pre-order now on Amazon UK to get one of the very first copies hot off the press!
MEET YOU AT THE BARRE
We’re always looking for ways to keep workouts interesting which is why we’ve been heading to The Studio Lifestyle, a boutique barre and yoga studio situated in vibrant and energetic Santa Catalina. Zora Sandenbergh founded the studio with the vision of creating a space where movement not only strengthens our physical bodies but also brings us joy and a way of expressing our individuality. The Studio Lifestyle offers boutique barre classes, yoga and high intensity interval training (HIIT). We personally love the barre class which is a ballet-based workout, combined with Pilates and yoga. This energetic workout uses small isometric movements, body weight exercises and resistance training to tone, tighten and strengthen your body, and is choreographed to music designed to keep you smiling as well as burning fat and creating long lean muscle. Don’t worry if you’re not a natural dancer – this is a workout that’s fun for everyone!
Menopause can be a minefield of changes happening within your body and are often extremely difficult to navigate. Menopause Woman is a website dedicated to raising awareness of women’s health during the transitions of menopause; perimenopause, menopause and postmenopause. The founder of MenopauseWoman.com is Jill D Davey. Jill is a women’s health advocate and author of the book, The Menopause Cure: Hormonal Health. Using Jill’s wealth of knowledge find out how it is possible to age without having to fear physical and mental decline, introducing you to restorative medicine and bioidentical hormones so everyone can experience a healthy, vibrant, and powerful life, along with a fulfilling sex life, in our latter years.
NOURISH AND ENJOY! MAGAZINE
The Nourish team was delighted to be mentioned and recommended in the latest edition of the Enjoy! Transavia France magazine alongside some of our favourite wellbeing businesses on the island led by women, such as the gorgeous SUNVIBES, retreat space Spoon Full O’Moon, and mymuybueno. Thanks Transavia!
Winter can leave us feeling a bit sluggish, congested and heavy. Now that it’s Spring we’re heading to Raaul at Dynamic Detox to help us cleanse from the inside out and feel great heading into warmer weather. Raaul has kindly offered our Nourish Community a special March discount of 10% on any of the Dynamic Detox treatments. This includes colonics, full detox programmes, and Lorisan blood tests. This is the perfect time of year to clean out your system and prepare for summer! Contact Raaul at firstname.lastname@example.org and quote ‘Nourish’ to find out more.
There are many great reasons to eat seasonally, and each season offers its own unique and abundant harvest.
March is the season for wild asparagus (or ‘Trigueros’ as the Spanish call them). Find this lovely thin stemmed, intensely flavoured asparagus variety roadside all over the island at this time of year. Delicious simply boiled or steamed, you can also try grilling or roasting them for a nuttier flavour. Douse in olive oil, salt and pepper, and a squeeze of lemon – delicious!
Wishing you a magical March,
Love the Nourish Team.x
As an alternative answer to the hectic and often chaotic pace of modern-day life, we’re beginning to look for ways to tune back in with nature and reconnect with our inner wisdom. The practice of Ayurveda was not so commonplace in the West even 10 years ago, but today people are turning to this ancient Eastern holistic medical system to guide them back to a balanced and healthy state.
I recently attended a health retreat in Australia which left me feeling absolutely fantastic. It could have been the daily spa treatments, the crystal steam room, and the plentiful organic food served up, but there were also few unique activities that seemed to really contribute to alleviating stress and tension. One of them was the sunrise qi gong class. This daily practice standing on a hill with a panoramic view of the Gold Coast and Pacific Ocean started the morning off with an extreme sense of calm and peacefulness. Now back in the real world I wanted to look a bit deeper into why the ancient eastern practices of qi gong and tai chi are so beneficial to our health.
Are you feeling lost with Western medicine? Perhaps it’s time to incorporate some of the East into your health prescription. As people are beginning to tune in more to intuitive ways of healing and maintaining health, the ancient practice of Ayurveda is gaining in popularity worldwide. Here in Mallorca we are extremely lucky to have Ayurvedic Doctor, Dr. Shailesh S. Muli, visiting from India for two days, when he will be offering a limited number of Ayurvedic consultations. Ayurvedic Guide Mise White is a passionate follower of Dr. Shailesh and will be coordinating the visit. She is very eager to share his expertise and wisdom with us here on the island.
Would you like to slow down and tune in to what’s most important to you from the comfort of your own home? Marianne de Kuyper offers the perfect opportunity to experience restorative yin yoga classes in your own intimate space with her ‘living room yoga’. An idea conceived while travelling in Mozambique, Marianne found that by going to people’s residences in order to teach, she was able to explore unknown corners of foreign locations, experience the culture, and get to know local communities where they were most at ease – their own homes. The yoga class host can have a private session or invite a small group of 5-6 friends to join in, and practice together. It’s a win-win for all involved.
Gaining Spiritual Insight with an Ancient Practice
Perhaps you’ve seen those brass L shaped rods that are used to locate water, minerals, and other hidden objects beneath the ground, and indeed, this is a form of dowsing, however we’re talking about much wider scope of dowsing. We’re talking about dowsing as a way of gaining spiritual insight into a question or situation, and by utilising a pendulum opposed to rods. The dowsing pendulum works by connecting us to the unconscious mind. When we ask a question, our unconscious mind responds by influencing the nerve endings in our fingers causing the pendulum to swing in response. In other words, our body outwardly expresses our inner knowing.
We all know Bikini Beach Boutique & Spa for its amazing beauty treatments and therapies. From luscious facials to indulgent massages, manicures, Lycon waxing, lash tints and more, it is the ultimate place to pamper yourself. Now Bikini Beach has expanded its offering to include a dedicated wellness and fitness studio. The aim is to offer classes, workshops and events with a safe community vibe.
In February the islands landscape is awash with beautiful pink and white almond blossoms, and the days are starting to get a little longer. Despite the winter chill it’s a gorgeous time of year, and there is plenty going on that we can’t wait to get involved in. Here is what’s on our radar this month in Mallorca.
A cross between a spring onion and a leek, the calçot is a firm favourite in this region of Spain every winter. Take yourself along to a ‘calçotada’ – a winter barbecue where the calçots are packed tight on a grill, charred and then dipped in a rich and nutty romesco sauce (make sure to remove the charred layer first!). They are sweet, tender and taste divine with the addition of the romesco. Local seasonal produce is so good!
RACE INTO MARCH
Have you been training for the Spartan Race next month? Obstacle course races can seem like a daunting prospect but along with being a tough challenge they can be a lot of fun! Taking place on 7-8 March there are different race options with varying levels of difficulty so pick what suits you best. Spend your weekend venturing through bush and forest, scaling obstacles and wading through water! If you would like a motivating personal trainer to help you to prepare we have many on the island, you can find our faves on Nourish the Guide.
WELLNESS, FITNESS & PAMPERING
One of our favourite pampering spots, Bikini Beach Boutique & Spa, has recently expanded its offering and now includes a dedicated wellness and fitness studio. The aim is to offer classes, workshops and events with a safe community vibe. Owner Lucy Ireland has created a space where wellness professionals can run their classes and practice their various therapies, in her calm and conveniently located studio. Some of the new classes and therapies include yoga, fitness, dance, cardio boxing, circuit training, embodied feminine flow, mindful empowerment coaching, Mediyoga, osteopathy, birth coaching, prenatal classes, prenatal massage, positive psychology coaching and much more. Find out more here.
Now that we’re back to our normal routines and there aren’t so many social engagements to tempt us, it’s a great time of year to detox and get the body running optimally. But how do you detox? Trying to detox safely and effectively on your own isn’t easy, which is why we always go to detox specialist Raaul Cohen. Raaul has offered our Nourish Community special discounts ranging from 15% to 25% on any of the treatments at his Dynamic Detox clinic during the winter season until 28th February 2020. This includes colonics, full detox programmes, and Lorisan blood tests. This is the perfect time of year to clean out your system and prepare for summer! Contact Raaul at email@example.com and quote ‘Nourish’ to find out more.
NECTAR & BEAUTY RETREAT
We’ve marked our calendars from April 15 – April 19, 2020 to attend the Nectar and Beauty Retreat with Amrita Ma Devi & Sundari Ma. Relax, refresh and heal at this renewing a four-day exploration into Ayurvedic wellness, where the Vedic art of yoga and meditation practices are combined with delicious and nourishing meals. Ayurveda is the world’s oldest known wholistic health system, incorporating self-care and self-healing practices into the flow of a daily routine. Feel nourished and inspired by daily cooking workshops, three Ayurveda-inspired, plant-based meals, along with energizing yoga and meditation sessions. Find out more here.
ALCHEMIZE YOUR ENERGY
Have you heard of dowsing? A dowsing pendulum works by connecting us to the unconscious mind. This ancient shamanistic art form when practiced will increase your levels of intuition and psychic perception like no other. With dowsing you can enhance your intuition, remove and clear non-beneficial energies, raise the energy level of yourself and those around you, bring harmonic frequencies into your personal relationships, improve your health and well-being and much more. Skilled transformational healers, Susan Gash and Sven Carlson, are holding a dowsing workshop on Sunday February 23, 2020 from 10am-4pm at Bini-balance Yoga Studio in Binissalem. The workshop is open to all, simply bring a pendulum and give it a go! Find out how to take part here.
Wishing you a fabulous February,
The Nourish Team.x
Endurance, strength, agility, balance, and flexibility equates to a healthy body and a happy mind according to personal trainer Ali von Moltke, and upon meeting her it is clear to see she practices what she preaches. Her slim, athletic build coupled with her enthusiastic demeanour screams health and vitality. You wouldn’t believe she is 51 years old!
The global situation regarding food waste is pretty dire. So much so that estimates from the Food and Agriculture Organisation of the United Nations say roughly one-third of the food produced in the world for human consumption every year (around 1.3 billion tonnes!) gets lost during the manufacturing process or wasted. The environment is hit hard from the greenhouse gases produced by the waste left rotting in landfill. The ‘developed world’ are by far the worst culprits. Per capita waste by consumers is between 95-115 kg a year in Europe and North America.
An Interview with Jill Davey – Author of ‘The Menopause Cure – Hormonal Health’
I recently spoke with Jill Davey to discuss her book and the reasons why she feels so passionate about helping women navigate their way through ageing and menopause. The menopause is a delicate word which proclaims old age – this, however, depends on which angle you’re scanning life from. Truth be known, it’s a new era, a new beginning! Jill’s advice is to embrace it, not shy away from it.
Yes, the supermarket shelves are loaded with dairy-free milk options now, however, not only are they expensive, the main ingredient – like almond, is less than 10% of the total ingredients and mostly in a processed, not whole food form. There are also a lot of additives (like synthetic cheap vitamins), and even if it’s “sugar free” there are emulsifiers (often fats that need to be refrigerated, not left on the shelf to oxidise), sweeteners and unfermented soy that are shown to be inflammatory, allergenic and just totally unnecessary in our diet. Coconut milk seems to be the safest option. Ecomil seems to be one of the cleanest brands that I find here – but always read the labels!
With the silly season over I am at that beginning of the year stage of utter determination to turn my body into a temple. The fridge and pantry are stocked with plant-based wholefoods, and the new exercise schedule is in full force. But I have found myself still searching for the missing piece, the ultimate nutritional supplement. A supplement that is effective, potent, and rules out the need to pop umpteen various vitamins and minerals on the daily to ensure my body is getting everything it needs. Does it exist?
Just like that we’re a week into the new year. What does this look like for you? How are those famed new year’s resolutions coming along? This can be make or break time for many, the slips ups are already happening- missing workouts, avoiding self-set tasks, and general procrastination when we assured ourselves this year would be different. Don’t worry. You’re human. But don’t give up! Reset and follow a few of these proven tips to get back on track and stay the course.
It’s a new year and we’re setting new intentions and goals for a new decade!
At Nourish we’re excited to embrace this fresh beginning and Mallorca is an amazing place filled with such incredible people, businesses and resources that can support us along our wellbeing journey.
START 2020 WITH A PROFESSIONAL PUSH
Are you a woman in business here in Mallorca? Do you need a boost of inspiration and motivation? Then the mymuybueno Women in Business Day event is for you. Justine Murphy, Founder and CEO of mymuybueno, takes her experience as a successful entrepreneur to share what she knows about building a successful brand. She will talk about her journey of overcoming extreme adversities to building a multi-million euro company from nothing but an overdraft and a dream. Justine’s methods will help you to achieve your goals. This is the 3rd year of this fantastic event and this time it’s set to be even bigger and better, being held at the beautiful Hotel Convent de la Missio. Saturday 1st February, 8.30am-17.00, €75 (including big buffet lunch, with dishes all from The mymuybueno Cookbook, and a goodie bag). 10% discount if you are an existing mymuybueno in business member.
Book your place now at firstname.lastname@example.org
MOVE, MOVE, MOVE!
We don’t know about you, but here at Nourish we’re super eager to start moving again and sweat out the remnants of the past couple of months festivities. We trust Johanna Janik to give us the push we need with her completely personalised approach to fitness. Johanna is a qualified sports scientist and personal trainer originally from Germany and offers her clients personal training in German and Spanish as well as English. Her fully equipped studio (just out of Palma) includes strength and endurance machines, as well as mobility apparatus and mat space to work out on. She has everything you could need to whip you into shape. Working with individuals’ needs, and tailoring programmes and sessions to specifically meet these is her forte. Her goal is to simply make you feel fantastic!
HEALTH FROM THE INSIDE OUT
Detox is definitely a buzz word this time of year, but where do you start? We take the guess work out by going to our favourite local experts.
Puriti programs take an integrative approach to wellness, understanding it’s not just one thing that makes us well, it’s a combination of different actions that brings about great change for the mind, body and spirit. Puriti programs utilise a collection of organic herbal supplements alongside a carefully structured schedule and focus on indulgent vegan cuisine to promote emotional balance while flooding the body with nutrients. At the same time you’re cleansing unwanted bi-products, parasites and toxins. No matter how run down you might feel, or how hectic your schedule may be, the programs are tailored to suit the needs of even the busiest of people.
Energy levels may not be at their peak after the silly season, but we’ve found the antidote with Living Buddha, the wonder product from Soul Light Food based here in Mallorca. Living Buddha is a 100 percent natural and vegan product made up of unique Phytoplankton strain Microalgae Tetraselmis Chuii (TetraSOD®) and Moringa Oleifera, dubbed ‘The Miracle Tree’. Feel solid, consistent energy throughout the day as Living Buddha delivers vital force at the mitochondria level of cellular energy production. Try taking it every day for one month to notice a real difference in your energy levels, excess weight, skin, food cravings, and overall mood.
CBD oil is having a moment as it is said to alleviate a host of health issues from acne to psoriasis, combatting anxiety, arthritis pain, depression, and inflammatory pain to name just a few. Phenotype Premium is our local go-to brand, unlocking the therapeutic properties of cannabinoids. They are dedicated to producing the purest quality CBD to heal the mind, body and promote daily good health.
EXPLORE THE ISLAND FROM A DIFFERENT ADVANTAGE POINT
As we make moves to start feeling back on track physically and professionally this month, we should also take time out to restore, create balance, and just enjoy ourselves! With average rainfall at it’s lowest since August, January is a great time to get outdoors and explore the island, and we can’t think of a better way than by horse back. Explore the most unspoiled areas of Mallorca with Naturacavall horse riding experiences. From short rides of a couple of hours, to overnight excursions, and full multiple night expeditions, there is an experience for all abilities and levels of thrill seeker. Traverse the mountainside, swim in the Mediterranean Sea on horseback, or stay overnight in the countryside warming yourself by a firepit then falling asleep in a tepee or under the stars beside your horse. Every step is pre-planned by Naturacavall allowing you to simply connect with your horse, get back to nature, and enjoy the experience.
Wishing you a joyful January,
The Nourish Team.x
On a crisp and sunny Friday morning in early December my good friend Mara and I set off to Manacor to visit Naturacavall, the home of 15 horses and the base camp for Naturacavall horse riding experiences. I had heard great things as apparently this was not your average horsey excursion company, and Mara and I fancied a bit of outdoor adventure away from our usual Palma city surroundings.
The holiday season can see the best of us putting our usual healthy habits on the back burner in favour of silly season festivities and overindulgence. We can very quickly start to feel run down, lethargic, and generally depleted. Of course, we don’t want to feel guilty about enjoying ourselves, or turn down the party invites because socialising doesn’t fit with our usual ‘regime’, but there are definitely a few things we can put in place to avoid feeling decidedly average over this period without being super strict.
Viviana Falck first began to use Cannabidiol (CBD) in an effort to end her battle with the anxiety and depression she had suffered from her whole life, which had left her feeling physically and mentally drained. Born in northern Argentina where the traditions and practice of using medicinal plants are alive & well, she favoured utilising a natural product like CBD to alleviate her symptoms.
Gifts for wellbeing can take many forms, and lucky for us here in Mallorca we have a plethora of local businesses offering fantastic gift ideas for the wellbeing obsessed people in your life. At Nourish we love to support local, especially at this time of year when it’s so easy to get caught up in all of the unnecessary consumerism. Here are 15 gift ideas for the body, mind, and spirit that will have your loved ones feeling healthy and restored going into 2020.
As I arrive at Johanna Janik’s personal training studio in Marratxi (just out of Palma) she’s at the door welcoming me with double high fives. This woman is radiating vitality and I immediately feel my own energy levels rise in her presence. I have come to see Johanna for a personal training session as a kick-start after several months of zero deliberate exercise and general laziness (otherwise known as summer). First impressions tell me I have picked the right person to sort me out!
The lights have been switched on and the Christmas festivities are officially underway! Here are some of our favourite things on the island this holiday season.
What better way to get into the festive spirit than with a Christmas market? There are plenty on the island to scour for tasty treats, gifts and family entertainment.
Mercado de Navidad, Pueblo Espanol, Palma, 5th-15th December
A veritable winter wonderland, this Christmas village caters to all of your festive desires. Sip on mulled wine while perusing the stalls abundant with gifts and trinkets.
Alaro Christmas Market, Alaro, 14th-15th December
The Alaro market is an authentic Christmas market with plenty of hand made local products and food to enjoy while enjoying performances and live music.
Spoon Full O’ Moon Christmas Fair, Costitx, 15th December
An afternoon of environmentally conscious Christmas delight. Wander the Fairytale Trail lined with numerous local vendors and enjoy the plant-based treats, clothing, jewellery, organic wine, artwork, essential oils, cards and much more that will be on offer.
Portals Christmas Market, Puerto Portals, 18th December-6th January
A family favourite, the Portals market has a plethora of stalls showcasing gorgeous gift ideas and delicious gastronomic fare to munch on while you soak up the Christmasy atmosphere.
Mercat de Nadal, d’Es Pilari, Palma, 21st-22nd December
Another great one for the kids, this market has workshops, children’s animations and musical performances, as well as artisan market products and food.
RESTORE AND BALANCE IN TIME FOR CHRISTMAS
Balance Your Chakras, Earth Yoga, 8th December, 10-12pm
This time of year can be a little stressful which makes taking some time for yourself all the more important. We’ll be heading along to Earth Yoga for 2 hours of chakra balancing with ISHTA Yoga Master Sarah Elfvin, and Health and Wellness Coach Zoe Stenger. Blending doTERRA essential oils, gentle flow and restorative yoga, this workshop is going to be a real treat for the body and soul. Book via email at email@example.com.
START 2020 RIGHT!
Wild Woman New Years Eve Retreat, Casa del Karma, Ibiza, 30th December-2nd January
2019 has been a whopper, and as we leave it behind with gratitude we want to enter into 2020 feeling inspired and renewed. The Wild Woman New Years Eve retreat is just the ticket to start the year on the right foot. Join sustainable chef extraordinaire Devii Alderman, and master of transformation Saskia Griffiths for a conscious New Years Eve celebration. 10 ‘Wild Women’ will get to experience reflection and gratitude closing 2019, cold training and breathwork, a broth and fermented foods workshop, dancing, self-love rituals, daily bowspring, and much more. Book via email at firstname.lastname@example.org or WhatsApp +34 634 352 98.
At Nourish we value gifts from the heart – gifts that have been made with joy and care, and with a focus on sustainability. We are so lucky to have so many local companies that embody these principals so finding the perfect Christmas gift for the special ones in your life is no chore at all.
We could literally spend hours in Augusto Buzzegoli’s lovely Santa Catalina parlour. Ambergris is Palma’s sanctuary for planet-conscious beauty and perfume, stocking only the best and cleanest beauty products from around the world. You won’t find any high street brands here, instead ambergris parlour chooses to work with smaller companies with a vision. All of the brands that ambergris carries are made without GM ingredients, SLS, silicones, parabens, mineral oils, and without artificial colours and fragrances. They are not tested on animals, mostly vegan, contain ethically sourced ingredients, and are produced with a low carbon footprint. Give a beautiful gift that is good for the environment and the human body alike.
Ambergris, Servet 7, Santa Catalina
Natalia Jana Design
For a personalised gift that will be treasured for years to come, Nourish absolutely loves the ‘Wish Capsule’ by Natalia Jana Design. This necklace bears a sterling silver or gold plated capsule, which holds a chosen mantra, quote or special message hidden inside. With a deep respect and appreciation for traditional silversmithing, all of Natalia Jana Design’s jewellery is handmade in Bali, and assembled by Natalia here in Mallorca. Her collections offer delicate designs with fine materials made from sterling silver, gold plating, genuine gemstones as well as pearls, and include earrings, necklaces, bracelets and rings. She even produces more masculine options utilising leather instead of metals for the chains.
Natalia Jana Design, www.nataliajana.com, email@example.com
Sunvibes is a firm Nourish fave for their beautiful, handmade clothing designs and vintage inspired prints. Produced sustainably and ethically here in their local studio a piece from Sunvibes makes the perfect gift for the lovely ladies in your life. We absolutely love the ‘Memory’ dress concept – a unique, custom designed print pattern, inspired by your unique mood board and hand designed by Creative Director and Designer Elisa Bozzolini. The pattern is then digitally printed onto a gorgeous Italian viscose, and from there your beautiful Memory dress is hand made in your chosen style.
SUNVIBES, www.sunvibescollective.com, firstname.lastname@example.org
With a distinctly Mallorcan feel, Alamar Editions is a brand created around the mediterranean culture and its lifestyle. Working with local suppliers who share their values, they produce sustainable and environmentally friendly products and donate part of their profits to social projects in the Mediterranean. Choose the perfect gift from their range of bags and totes, prints, notebooks, kitchen and tableware, and more.
Alamar Editions, www.alamareditions.com/en/, email@example.com
Wishing you a warm and wonderful December,
Love The Nourish Team.x
As a little girl Anabela Aurora always had an innate affinity with plants and nature. Her grandmother nurtured this part of her, teaching her how to make natural herbal remedies, and this grounding in plant based medicine from a young age played a large part in determining Ana’s path into naturopathy as an adult. As a child it was also clear that Ana possessed unique abilities as a channel and spirit guide, and this combination of gifts parlayed her into a career as a healer. Ana’s greatest joy is helping others experience growth and happiness through the aid of natural therapies.
As I sit here with a bad case of the sniffles I only have myself to blame. My usual morning ritual of vitamins and juicing has gone out the window as of late, and with what seems to be a sudden shift to winter temperatures my immunity has decided to crumble.
For a few months now I’ve been hearing all about the benefits of Ashwagandha, and have been meaning to get my hands on some. The benefits of this superfood are many and varied, one of which is it’s purported to be a fantastic immunity booster. Although I’ve already succumbed to the dreaded lurgy, I’m keen to get on the Ashwagandha train ASAP and reap all its health giving benefits before winter well and truly sets in.
When Bobbie Bixler first set foot in a Reformer Pilates studio in Auckland, New Zealand in 1999 she was very close to turning on her heels and walking straight back out. The studio was swarming with graceful ballet dancers, who were using Pilates practice to further hone their lithe, agile physiques. They presented quite an intimidating welcoming.
Not as commonplace as it is now, Pilates hadn’t quite hit the mainstream back then, however Bobbie stuck to her guns, completed the class and never looked back. She quickly became hooked on Pilates, specifically the reformer machine, and the way her body felt from regular practice. It was the perfect antidote to a physically challenging career working on super yachts.
After a long summer we’re starting to feel a chill in the air now the days are getting shorter. The island offers us so much at this beautiful time of year, so there’s no time to hibernate!
If you have ever wanted to use less plastic and live a more sustainable life but not sure where to start, or wonder if it is even possible, then we have the event for you! On the 20th November at 7pm during European Waste Reduction Week, Save the Med and Viveco are hosting a presentation by Bea Johnson, the ‘priestess’ of the Zero Waste movement, and an internationally acclaimed inspirational public speaker. The event will be held at the Trui Theatre in Palma and will be in Castellano and English. Contact Viveco, or Save the Med for ticket information.
It’s hard to believe Christmas is just around the corner, and with this festive time of year come many parties, celebrations and social engagements, which tend to make us indulge a lot more than normal! Lucky for us Dynamic Detox will remain open throughout the winter for the first time. To celebrate now opening year round Raaul would like to offer our Nourish Community special discounts ranging from 15% to 25% on any treatment (including colonics, the full detox programs, and Lorisan blood tests) from 1st November 2019 to 10th March 2020. Contact Raaul and quote ‘Nourish’ to find out more. This is a great time of year to clean out your system, reboot, and boost your immunity for the colder months ahead!
BEANS, BEANS, GOOD FOR THE HEART…
When you’ve completed a detox or introduced new healthy habits into your lifestyle it’s important to support your body by incorporating nourishing foods into your diet. It’s perfect weather to be eating beans, chickpeas and pulses and they are super good for you to boot. They help increase satiety, boost digestion, keep blood sugar levels stable, increase protection against metabolic syndrome and heart disease, reduce inflammation and have an alkalizing effect. They are also rich in protein, iron, zinc, phosphorus, B vitamins and more. Our favourite recipe at the moment is nutritionist Suzanne Garaty’s 3-Bean Curry Delicious and perfect for the cooler evenings!
With a busy summer done and dusted we’re very keen to carve out some space in the diary for some ‘me time’ and a bit of self-care and pampering. Escapada still have a couple of spots left to join their upcoming November retreats, which fit the bill perfectly.
Set in their gorgeous 500 year old finca hidden in the Mallorcan countryside, the Health & Healing Escape from 8-12 November is an all-inclusive retreat for women of all ages, and will be focusing on natural treatments, nourishing food, mindful movement, and mental and physical wellness. Celebrating women of all ages and stages of life you will be pampered 24/7 to make sure you fully unwind and relax, receiving all the care and attention you need.
The Winter Immunity Boost retreat is a 4-day retreat from 13-17 November, and is aimed to reboot your body, reset your mind and get you ready for winter ahead. From Chinese Medicine and Ayurvedic treatments to roaring fire yoga, Escapada promises an escape designed exactly for your body and its needs.
Bring a friend and quote ‘Nourish’ to receive 15% off a shared room at either of these retreats! Contact Escapada to reserve your place.
Wishing you a nourishing November.
Love The Nourish Team.x
When Natalia Waeger was trying to think of the perfect gift for her sister when she heard the news of her first pregnancy, she never thought her idea would be the catalyst to a full-blown business. What she wanted to create for her sister was a unique, bespoke piece of jewellery to mark this significant milestone – something that could be treasured and enjoyed forever. And so, the ‘Wish Capsule’ was born, a necklace bearing a sterling silver capsule, which holds your mantra, quote or special message hidden inside. Five years on the Wish Capsule is Natalia Jana Design’s signature piece, and the most popular in her jewellery collection.Continue Reading…
As we move into slightly cooler weather and darker evenings it’s time to start autumnal cooking, and maybe you need some inspiration after the long summer we have had.
Here is a high protein curry, delicious, quick, and can be a main meal or served as a side with a chicken, meat or fish dish.
When the significant other recently set off for another three months at sea I was feeling a little down in the dumps. In this situation I usually wallow in self-pity for a few days before I get on with it and re-establish a semblance of routine. Luckily this time round I had the foresight to plan ahead for my melancholy, and booked in to treat myself to the E-Oil Alchemy Essential Glow one-day retreat. It was to be a day of ultimate self care, and my spirits were lifted just thinking about it.
Borne from a Personal Journey to Wellness
Psoriasis, heart palpitations and fluctuating weight issues. These were just some of the outward symptoms that manifested from the stress and pressure of Deborah Delaney’s career as a successful broker in fast paced London. Deciding a drastic change was needed to get her health back on track, she packed up her life in England and embarked on an overseas adventure with her two children in tow. Finally settling in Phuket, Deborah immersed herself in studying Thai herbs and ancient healing remedies under the tutelage of Master Lew, a 91-year-old Thai Chinese herbalist. Slowly her health returned through the use of herbs, raw foods and juicing, and her body regenerated to a healthier, leaner and fitter state.
At this beautiful time of year we can almost feel the island exhale and retract. With the tourists starting to dwindle and the heat becoming a little less intense we’re thoroughly enjoying these last weeks before the air turns crisp and we start reaching for warmer clothes at the back of the wardrobe.
GETTING OUR GLOW ON
The Nourish team is feeling particularly rested this week after attending the E-Oil Alchemy Essential Glow Retreat over the weekend. Natasha and her team spoiled us with a day of ultimate self-care including yoga with the beautiful yogi Sarah Elfvin, an essential oils workshop, kombucha and tea tasting, and a chance to view and try on local sustainable fashion brand Sunvibes new collection, Earth Song. We enjoyed a divine vegan lunch and rounded off the day with a meditation class with Julie Waller – absolute bliss! If you’re interested in learning more about essential oils then head along to one of E-Oil Alchemy’s October workshops. There is a ‘Basic Essential Oil Class’ on 17th October, and a ‘Green Cleaning Workshop’ on the 24th. Contact Natasha to book your spot.
PRANAYAMA ON THE BEACH
Pranayama is a hatha yoga practice that is gaining a lot of traction lately with classes starting to pop up more and more on the wellbeing scene. We at Nourish have been eager to try it out and as luck would have it this month we have the opportunity to dive into this breathing practice that helps clear physical and emotional blocks in the body. Experience a ‘Breathing with the Sea’ retreat over 3 mornings at Illetas Beach, where Sangeeta from Pranadeep will teach in-depth all the tools required to begin a daily Pranayama practice and address and target your health concerns. The retreat begins on Monday the 7th October with an evening talk, then Tuesday 8th to Thursday 10th in the mornings from 7-9:30am. Find out more and book here, and mention ‘Nourish’ to receive a special rate of just £300 instead of £440 for the retreat.
CLEANWAVE FOUNTAINS GAINING MOMENTUM
We absolutely love the Cleanwave initiative of setting up free public drinking fountains on the island. Have you seen them? The first public Cleanwave fountain with filtered drinking water, sponsored by a private donor and installed by EMAYA in July, has already provided more than 6,500 litres of water to citizens who have refilled their bottles during the first weeks of use. This is an estimate reduction of about 12,000 half litre-bottles or 18,000 33cl bottles of single-use plastic, with just ONE fountain. The Cleanwave aim is to have more fountains installed throughout the Balearics and we are 100% behind them! For more information on how you can get one of these fountains in your village or at your private business contact firstname.lastname@example.org.
ARE YOU A ‘BOOCH’ LOVER?
As we learn more and more about the importance of gut health, fermented foods are gaining popularity. Fermented favourites such as yogurt, sauerkraut and kefir all contain live microorganisms. Through the process of fermentation, probiotic bacteria are produced, and at specific concentrations, probiotic bacteria can help to balance the gut microbiome in humans and improve digestion.
Kombucha is a definite part of this gut health trend. If you’re new to ‘booch’ it’s basically a fermented drink made from sweetened tea and a specific culture known as a scoby. Scoby stands for ‘symbiotic culture of bacteria and yeasts’. The bacteria and yeasts convert the sugar into ethanol and acetic acid. The acetic acid is what gives kombucha its distinctive sour taste. It can be a bit of an acquired taste but these days there are so many options on the market you’re bound to find a brand and flavour you enjoy. Nourish is currently loving the range from local raw kombucha producer Conscious Kombucha Co. You can find it in various locations in Mallorca or get your hands on some by contacting Olivia at email@example.com or on +34 638 656 423
TUESDAYS WITH PEOPLETREE
If your week tends to start out a little chaotic then Peopletree’s Tuesday sessions could be just what you need to restore a state of calm as you approach hump day. Every Tuesday until 17 December you can experience Kundalini Yoga and Gong Sound Meditation with Peopletree Mallorca at their ‘Darkness to Light’ sessions. Take your pick from three classes – Kundalini Yoga & Gong Sound Meditation from 10-11.30am, Kundalini Yoga from 7-8pm, or Gong & Didgeridoo Sound Meditation from 8.15-9.15pm. All classes are 15€ or two for 25€ and include green juice or tea. No need to bring your own mats and blankets as these are provided. Pre-booking is essential, Whatsapp Anna on 610 968 027.
We hope you have an awesome October and great start to the new season.
Love The Nourish Team.x
Did you know you have 60-80,000 thoughts every single day? Whether these are positive or pessimistic, that’s a lot of action going on between your ears’ that isn’t visible to the naked eye. If you’re like me it’s very easy to dwell on the negative sometimes. I’ve been noticing a tendency to worry lately, even though I’m well aware that worry doesn’t help any situation.
Over the years I’ve done many different detoxes, including the ‘Master Cleanse’ (I lasted 3 days on essentially lemon juice and maple syrup), a 5-day juice and nut milk only detox (I lasted 3 days before I couldn’t face another liquid meal), colon cleanse powders, and various detox supplements. Nothing had any profound results other than making me utterly unbearable to be around.
Working in the yachting industry can seem like an idyllic lifestyle to those on the outside. Living on peoples fancy boats, travelling to exotic locations chasing summer, and rubbing shoulders with the rich and famous is enviable to anyone, however we know the challenges and demands of the industry, the toll it takes on the crew, and how some can feel by the end of the season- run down, exhausted emotionally and physically.
The less glamorous side of yachting is why Coaching Palma and Sixth Sense Mallorca have joined forces to create the ultimate two-day retreat specifically tailored for professional yacht crew. From the 11th to the 13th of October join Sabrina (Coaching Palma), and Morgane (Sixth Sense Mallorca) to unwind after a busy season with their combined wellness, coaching, and yoga retreat surrounded by nature in a beautiful 17th-century finca in the middle of the Tramuntana mountains of Mallorca.
Mental and Physical
Mental health is becoming an increasingly important topic in yachting, which is why the retreat has a strong focus on the releasing of stress, emotions, and tension in your body emotionally through coaching techniques, as well as physically through yoga. You will then be refueled with positivity and some quality time amongst a small group of likeminded others.
Coaching with Sabrina will help you find your calmness, learn tools to reduce stress and negative thought patterns, and recharge your batteries. Gain clarity about who you are and what you want in your career and life with additional personal coaching sessions available to go even deeper with your journey to reset and recharge.
Connect your body and mind through yoga with Morgane and experience the benefits of finding space and time to dedicate to yourself.
Sabrina is a certified Coach under the International Coaching Federation and holding her second year of PCC with +800 hours of coaching practice. She understands the demands and sacrifices of the yachting industry being a partner of a ”yachtie” for 10 years and having many friends that come and go. In her coaching practice she’s seeing more and more yacht crew who would like help coping with the demands, stress and intensity of the profession. Sabrina’s style is open, practical and all about authenticity. She wants to connect with who you are, what works for you and what you want from life.
Morgane is no stranger to the yachting industry having worked on yachts for 18 years, from small sailing boats to large super-yachts including managing an interior team. Having experienced the intensity of the industry with back-to-back seasons, discovering and incorporating yoga into her life in 2002 had a profound effect on her wellbeing, which she’s passionate about sharing with others. “I have always felt that yacht crew needed more attention and self care than they were getting. Often pushed to their limits with minimal time to recover, I strongly believe there is much I can accomplish with them through yoga practice. My ultimate goal is to help my peers now that I have stepped ashore. It is time for me to take care of those that are normally caring for everyone else.”
The retreat will be hosted in the stunning finca Son Salas, surrounded by 50 acres of nature, ancient olive trees, almond and orange groves, beautiful gardens, and the relaxing scent of jasmine, lavender and rosemary in the air. The 17th century finca, once an olive oil farm, has been lovingly restored, cherishing its important history and personal story.
Sabrina and Morgane have chosen Son Salas for its beauty and magic energy and the space it gives you to have time to yourself, walk around, read a book under an ancient olive tree, sit by the fireplace, lounge by the pool, play tennis…the possibilities are endless!
- You will spend two nights in beautiful spacious rooms with en-suite bathrooms and locally-made organic toiletries
- Daily coaching sessions
- Daily yoga practice (suitable for all levels)
- Yoga mats and props
- All meals based on seasonal vegetarian produce made with love by chef Francesco
- Generous supply of fruit, herbal teas and nuts
- Daily housekeeping service
- Towels for the pool
- Relaxing time at the property – all access to gardens, lounges and pool for walking, swimming, dreaming, reading, meditating
- WiFi (if you are really craving it!)
- Massages available on request
Why not start your next season fresh, stress-free and rejuvenated, having spent some enriching time on yourself? This could be the perfect mini-break from everything.
Bookings can be made by contacting Coaching Palma or Sixth Sense Mallorca directly:
Sabrina – firstname.lastname@example.org | +34 605 297 900
Morgane – email@example.com | + 34 693 010 407
Prices are 675€ per person for shared accommodation – based on double occupancy (bring a friend or make a new one!) or 845€ per person for private accommodation. Spaces are limited. Book early to avoid disappointment.
Quote NOURISH when you book to receive 10% off until the new moon on the 28th of September. You will also recieve an additional 30 minute private coaching or yoga session.
Have you ever walked out of the dentist having had an ‘aha!’ moment, feeling enlightened and emboldened to take charge of your health? No? Well up until recently neither had I. But after my recent visit to Clinica Peralta Silverstone this is exactly what I experienced. Let me explain.
For us here at Nourish September is one of our favourite months on the island. A reprieve from the scorching temperatures of July and August, yet still warm enough for ocean dips and al fresco dining. September is the perfect time to head to the beaches and picturesque spots to enjoy the sunshine without the summer crowds.
YOUR BODY IS A TEMPLE
Have you been to Temple in Santa Catalina yet? If not, you’re missing out! This gorgeous café specialises in healthy plant based food that doesn’t compromise on flavour. Try a delicious energising acai bowl, a toast loaded with delectable goodies, homemade tarts and quiches, or perhaps one of their drool worthy vegan beyond burgers. Once your hunger is satiated peruse their spiritual boutique where you will find all sorts of wonderful things such as white sage smudge sticks, the Dr Bronners range of organic personal care products, coconut bowls, curcuma soaps, crystals and much more.
IT’S FIG SEASON!
This time of year means the fig trees are laden and we couldn’t be happier. These jewel like fruits can be eaten fresh, cooked, peeled, or unpeeled – whatever your preference! One of our favourite ways to enjoy figs is to stuff them with goats cheese and walnuts, then drizzle with honey and balsamic (Nourish loves local Mallorcan artisan honey from Mel Vici, or Caramel Ecològica de Mallorca), and cook at 200 degrees for about 10 to 12 minutes. Delicioso! As well as being absolutely delectable, figs also pack a health punch being rich in minerals including potassium, calcium, magnesium, iron and copper, and are a good source of antioxidant vitamins A, E and K, plus natural sugars and soluble fibre. Figs also contain prebiotics, which helps support the pre-existing good bacteria in the gut and are a good source of calcium.
SUP YOGA FUN
If you love yoga and love being out on the water then you should definitely give SUP yoga a try while the weather’s still warm. Our Yoga Mind duo Lilla and Peter are running SUP Yoga classes every Wednesday at 9am and Friday at 7pm at Palmanova Beach throughout September and October. The €35 fee includes a 1.5 hour SUP Yoga session, followed by a refreshing beverage at meeting point Key West Beach Bar (Carrer Martin Ros Garcia, 6). Spaces are limited so reservations are required. Book by popping into Key West, or contact Our Yoga Mind directly at firstname.lastname@example.org, or on +34 644 788 572.
WOMEN IN BUSINESS
We look forward to the first Thursday of every month when mymuybueno Deli hosts their ‘Women in Business Breakfast’. A chance to network with likeminded businesswomen on the island and hear from inspiring guest speakers, this month Eli Bozzolini from locally made, sustainable, slow-fashion label Sunvibes will share her journey as a woman in business. This months topic is ‘Instagram vs. Reality’. Head along and hear Eli share her experience and tools on how to use Instagram to boot your inspiration, connect, and feel more empowered. Please arrive at the deli for 8.30am to get your name badge, order breakfast and head inside.
NEW SEASON ESCAPES
Having laser focus and ambition when in comes to work and career is great, but we equally need our downtime to relax and recuperate. Escapada’s Health & Healing Escape from 8-12 November fits the bill perfectly for this. This all-inclusive retreat for women of all ages will be focusing on natural treatments, nourishing food, mindful movement, and mental and physical wellness. Celebrating women of all ages and stages of life you will be pampered 24/7 to make sure you fully unwind and relax, receiving all the care & attention you need.
Bookings are now also open for their upcoming Winter Immunity Boost retreat. This 4-day retreat from 13-17 November is aimed to reboot your body, reset your mind and get you ready for winter ahead. From Chinese Medicine and Ayurvedic treatments to roaring fire yoga, Escapada promises an escape designed exactly for your body and its needs.
Bring a friend and quote ‘Nourish’ to receive 15% off a shared room at either of these retreats! Contact Escapada at email@example.com to reserve your place.
AN END OF SEASON RETREAT FOR YACHTIES
Mental health and self-care are increasingly important topics in the yachting industry. With so many yachties living on our beautiful island, Coaching Palma and Sixth Sense Mallorca have joined forces to create a ‘Reset & Recharge’ retreat for professional yacht crew that will run from 11-13 October. Unwind after a busy season with this combined wellness, coaching, and yoga retreat surrounded by nature in a beautiful 17th-century finca in the middle of the Tramuntana Mountains. Imagine starting your next season fresh, stress-free and rejuvenated. Find out more or make your booking by contacting Sabrina at firstname.lastname@example.org or on +34 605 297 900, or Morgane at email@example.com or + 34 693 010 407. Prices are 675€ per person for shared accommodation – based on double occupancy (bring a friend or make a new one!), or 845€ per person for private accommodation.
Those that are short of time but are still in need of a little bit of TLC can head to our favourite city Spa, Bikini Beach Boutique and Spa. Check out, enjoy and don´t miss out on their generous September offers!
Wishing you a sensational September,
Love The Nourish Team.x
Who doesn’t love a cold, creamy cone or gelato on a hot summer’s day? A refreshing treat to cool you off, an ice cream break is a time to embrace the indulgences and joys of summer. Unfortunately commercial ice-creams are often packed with E numbers and overloaded with sugar and a synthetic in flavour. If you’re looking to make your icy sweet fix a little more nutritious (yes, nutritious!) then why not make your own ice-cream this summer. It is a great way to get kids in the kitchen too!
I like yoga, and I like SUP boarding (Stand-Up Paddle boarding if you don’t know the lingo). Why should they be mutually exclusive activities? Because images of me toppling face first into the Mediterranean Ocean tell me they should. However, I’m all for a challenge so when a friend told me her fantastic yoga teachers had branched out and jumped on-board (pun intended) the yoga SUP craze for the summer I was willing to give it a good go.
If you haven’t yet made summer school plans and you’re wondering just how you’re going to get through the long holidays, MTA summer school for 4-11 year olds may be the answer you’re looking for. Week days from the 1st July – 2nd August, the MTA summer school hours are from 9am-2pm. In that time you can rest assure that your child will be fully occupied with fun activities and games, including a morning swim.
After my colonic hydrotherapy treatment with Raaul Cohen at Dynamic Detox Mallorca, I was given further advice on a multitude of other ways I can assist my body to detoxify at home, and support all the goodness his treatment had done for me. One of these pearls of wisdom was dry body brushing. To be honest I had picked up this habit plenty of times over the past few years only to eventually forget about it and go back to my old, non-dry body brushing ways. But this time was going to be different. Why? Because Raaul bothered to give me extensive information on why this daily practice is so darn beneficial, and suddenly my resolve was strengthened.
Overnight walk from Palma to Lluc Monastery. Every year, overnight in August, the country roads leading from the capital Palma to Lluc are transformed and the cars replaced by thousands of people walking to the monastery. Even those who manage to keep up a good pace will take about 11 hours to reach Lluc monastery, which is 50km away (8 -13hours).
Have you heard of the Blue Zones? The term has been around since 2005 when Dan Buettner led a National Geographic expedition to uncover the secrets of longevity. During this expedition he discovered that there are five places around the world where people consistently live to be over 100 years old, which he dubbed the ‘Blue Zones’.
Recently I bought some organic strawberries in Lidl. Organic berries are rare enough in supermarkets so I shared my find with Nourish the Community and encouraged group members to stock up. Despite the good intentions, my post wasn’t received well by many because the strawberries were not only wrapped in plastic but also didn’t come from Mallorca. Fair points.
I’ve always been one of those ‘sleep anywhere at anytime’ type of people, however lately I’ve been struggling to nod off and it’s no fun at all. Instead of counting sheep I took to my laptop (which I discovered is not a good thing to do when trying to catch some zz’s – hello blue light!) and started researching natural ways to get a better nights shuteye.
When it comes to exercise and movement, kids are just the same as us – if it doesn’t appeal, the motivation to do it is closer to zero. If I tell my kids we’re going to the village for a walk, sometimes the response I hear can be anything from the familiar ‘do we have to’ groan, to wailing, the stomping of feet and even the throwing down of toys – sometimes all of this simultaneously at which point even I have given up on going anywhere. However, if say we’re going to the village to ride bikes and scooters – it’s a whole other story!
And just like that we’re midway through 2019 already! The islands ramping up for its busiest time of year, and the wellbeing scene has plenty going on.
IT’S THE SEASON FOR WATER SPORTS!
If you’re into water sports head along to the 27th Volta Sa Dragonera in Canoe and SUP board on the 16th June. Beginning at Sant Elm Beach at 9am, the distance travelled is approximately 12km, which requires some physical preparation and skill in the handling of the canoe. There is also the option of just completing the Sant Elm to Puerto de Dragonera route (5 km) for those wanting a lesser challenge. The course can take a couple of hours or the whole day, depending on how you want to tackle the distance. You could persevere for a quick time, or stop off for a swim in a beautiful cove en-route. Take a picnic to enjoy on the beach when you finish. Don’t forget your water and (mineral) sunscreen. Head over to the guide for all of the details, plus PT and Nutritionist Katie Handyside’s top tips for the event. You can register at www.elitechip.net.
OR MORE MELLOW BEACH FUN…
If sunbathing with a good book is more your idea of a fun beach activity, then get your hands on plenty of great summer reads at Universal Bookshop in Portals Nous. This international bookshop has all the bestsellers, cookery books, children’s books and non-fiction to keep you entertained on your downtime.
It’s cherry season and we’re drooling over these big shiny berries. Loaded with antioxidants vitamin C, carotenoids, and anthocyanins, they help play a role in cancer prevention and general wellness. Nutritionist Suzanne Garaty of Vital Nutrition has shared with us her healthy and delicious Black Forest Bircher Muesli recipe and we can’t wait to try it!
When you’ve been eating plenty of tasty seasonal produce a little decadence for dessert is totally okay in our books! Summer means gelato and our favourite comes from Il Gelataio in Palma. Owners Christian and Francessca combine premium natural ingredients (with as much sourced locally as possible) to create heavenly flavours to satisfy those sweet cravings. Place your orders with Il Gelataio by phoning them on 666 328 155, emailing them at firstname.lastname@example.org, or by visiting stockists, The Marina Bar at Club de Mar in Palma, Il Chiringo on Palmanova beach, or Piccolo Café on Paseo Mallorca. Il Gelataio also happily cater to yachts and private parties, supply hotels, restaurants, ice cream shops and caterers.
WOMEN IN BUSINESS
We look forward to the first Thursday of every month when mymuybueno Deli hosts their ‘Women in Business Breakfast’. A chance to network with likeminded businesswomen on the island and hear from inspiring guest speakers, this months group topic will be about looking after yourself, your mental and physical health, and also talking about how being a mother affects your walk as a woman in business. Guest Speaker Abigail Grace of Active Atlas will share her own journey as a woman in business, in health and fitness, and how this has become her own life tool to help deal with what life throws at us. Please arrive at the deli for 8.30am to get your name badge, order breakfast and head inside.
A NOURISHING AND RESTORATIVE RETREAT
Sign up early for the fabulous ‘Nourish & Restore’ retreat with Julia Mander Yoga. Taking place from 30 September to 3 October, Julia will weave vinyasa flow, alignment, meditation, writing ceremony, and silent hiking with a tender spirit to reinvigorate your personal practice and growth. Guests will be treated to delicious, healthy food from Coco’s Deli, and Patrizia (the goddess of bodytherapy) will pamper the guests in between activities. Find out more here. Our Nourish community can quote ‘nourish’ to receive a special discount – a double room for €550 per person (usually €590), or single room for €750 (usually €790).
EVENINGS IN THE TRAMUNTANA MOUNTAINS
When the temperatures start to creep up during the day we love to switch our outdoor activities to the evenings. Peopletree Mallorca has a couple of great evening events happening this month. Attend their Full Moon Walk & Meditation in The Tramuntana Mountains on 17 June at 8pm, or their Summer Solstice Walk & Meditation in The Tramuntana Mountains, on 21 June at 11pm.
ESSENTIAL OIL ONE DAY RETREAT
E-Oil Alchemy is helping us keep healthy this summer by hosting a one-day summer focused retreat on Sunday 23 June. Natasha will be demonstrating how to prepare your own oils to make summer skin protection, mosquito repellent and sunburn relief. Do Terra Leader, Tara Bliss from Australia will also be joining the retreat and leading guests through a blending class. With these skills you’ll be able to create oils for self-care, gift making and delicious diffuser blends and many other uses. Prices for this retreat are 40€ per person. Spaces are limited so book your place early! Those of you who bring a friend to the retreat will also receive a free Wild Orange Essential Oil. Contact Natasha at email@example.com.
Wishing you a joyful June,
Love The Nourish Team.x
When I was a child my grandmother had a giant aloe vera plant outside her front doorstep. At any sign of a burn or skin problem she would cut off a piece of the plant, split it with a knife and smear the gel all over the affected area leaving me sticky until my next bath. The cooling sensation was immediately soothing, and most of us have used some form of aloe vera topically in the same way before.
Cleansing from the Inside Out
Describing the details of your colonic hydrotherapy treatment is not the easiest of tasks. In saying that, I feel I would be doing you all a disservice if I didn’t put my bashfulness aside and let you in on something that could change your whole sense of wellbeing.
All I seem to be hearing about these days is the wonders of collagen. It’s apparently responsible for lusciously thick hair, strong, healthy nails, glowing, youthful skin, and even balancing hormones. The latest I’ve heard is that studies are now showing a link between collagen supplementation and weight loss! When I scroll through Instagram every influencer worth their salt seems to be touting the benefits of some brand of collagen or another, and even my best friend swears by it after experiencing hair loss and thinning after two pregnancies.
Fermentation is “the chemical breakdown of a substance by bacteria, yeasts, or other microorganisms, typically involving effervescence and the giving off, of heat.” The process of fermentation converts compounds, like a carbohydrate, including vegetables and sugar, to carbon dioxide and alcohol to an organic acid.
Fermentation brings out amazing health benefits in certain foods, it helps increase digestion and bioavailability of nutrients, manage and prevent disease, including H. pylori infection, cancer, liver disease, arthritis, inflammatory bowel disease and lactose intolerance.
We love this time of year. We’re soaking up the sunshine and vitamin D, and by the months end we will have no doubt had our first dip in the sea for 2019.
EXPLORE A GORGEOUS GREENWAY
Nourish loves the Greenway track between the towns of Manacor and Artà. Greenways (Vias Verdes) are old disused railway lines that have been recovered and reconditioned for use by walkers and cyclists. Ideal for all ages, the track follows a picturesque route including orchards and plantations, a forest of wild olive, Aleppo pine, mastic and rosemary. The route also passes close to the beaches of Cala Millor and Sa Coma. You will find the beginning of the Greenway in the curve of Passeig de Ferrocarril, east of Manacor city. The route ends at the old train station in Artà parallel to the crossing of the Ma-15 (Avinguda Costa i Llobera), south of the town.
EVER TRIED NORDIC WALKING?
If not, now’s your chance with the new Nordic Walking Saludable program. These Nordic Walking initiation sessions are completely free and suitable for all abilities. Nordic Walking is easy to learn and with a host of benefits physiologically, psychologically and socially why not give it a try? In the month of May the program is running on the 11 May at 10am from Centre de Salut Pere Garau, and on the 25 May at 10am at Centre de Salut Son Pisa. Participants are able to borrow the sticks on the day.
INSPIRE, SHARE, STRENGTHEN, SUPPORT, MOTIVATE
Every first Thursday of the month mymuybueno Deli hosts their Women in Business Breakfast. Providing a place for women to meet other women who specifically have their own businesses to share experiences, and to be motivated and inspired. This month’s group topic, will be ‘Chasing Your Dreams- and turning them into Reality’. Special guest Christina Wechsel will share her incredible story of hardship and her unwavering will to survive. You will be amazed all that she has overcome to realise her own dreams. Begins at 8.30am tomorrow!
ASOCIACION ONDINE BECOMES ‘SAVE THE MED FOUNDATION’
Our good friends at Asociación Ondine are now operating under a new name and status: Save The Med Foundation. The new name sets the bar high and reflects all that they do for marine regeneration in the Med. They recently celebrated Earth Day with their ‘first’ beach clean under their new name, and welcome you to join their next one on 5 May at Calas de Mallorca.
THE ART OF BREATHING
The breath – our most vital bodily function is so often overlooked and neglected. In our hectic modern lives, our breathing has become ragged, shallow and fast and has been linked to a host of ailments and deficiencies. Leading yoga master Ulrica Norberg travels back in time to the ancient yogic precept of prana (Sanskrit for breathing), describing the four stages of the breath and how these impact the mind and body. Presented by Lucky Bodies & Happy Souls on 6 May at 6.30pm, this lecture is just €12 and you can sign up by phoning Sarah Elfvin on 674085065 or emailing firstname.lastname@example.org or email@example.com.
WORKSHOPS FOR YOUR WELLBEING
In addition to the above Ulrica Norberg is hosting a series of workshops in May that are sure to pique your interest. On 6 May from 12-6pm experience ‘Prana & Pranayama’, a workshop on energy, breath and how one can use to breath to mobilise energy and balance body, mind and spirit. On 7 May from 12-4pm head to ‘Mantras & Mudras’ and learn powerful tools to help you move through challenges more easily and create greater clarity of mind and spirit. On 8 May from 12-4pm ‘Align your Flow – Align your Living’. How do we align the body, mind and spirit? Ulrica will guide you through Vinyasa flow, restorative yoga and meditation.
Sign up for any or all of these workshops at Lucky Bodies & Happy Souls or Earth Yoga. €70 for one, or €180 for all three. The workshops will take place at Earth Yoga in Santa Catalina. Email Sarah at firstname.lastname@example.org or email@example.com.
A MUMMY’S ESCAPE
Calling all Mums! There are very limited places left on Escapada’s Mummy’s Health Retreat taking place from May 18-21 at the beautiful Escapada finca Ses Set Cases. Enjoy luxury time away combined with integrative medicine, holistic treatments, nourishing nutrition and more. Quote ‘Nourish’ to receive a special rate of just €600 for this 4 day retreat. For more info and to book visit Escapada here.
A DECADENT CACAO SUPPER WITH CEREMONY AND GONG MEDITATION
Enjoy a heart opening Cacao Ceremony and Healing Gong Sound Meditation, followed by a cacao-themed supper at the gorgeous Peopletree villa in the Alaro mountains. A project created by raw/vegan chef Sofia (@foodosofia) out of her passion for unroasted cacao and raw chocolate, guests will enjoy a five course plant-based Asian inspired menu of grounding and delicious dishes including a refreshing elixir. Sunday, 19 May 2019, 5-8.30pm, bookings essential. Find out more here.
Wishing you a marvellous May,
Love The Nourish Team.x
The distance travelled is approximately 12km, which requires some physical preparation and skill in the handling of the canoe. There is the option of doing the Sant Elm to Puerto de Dragonera route (5 km) for the uninitiated.
Being a non-competitive test, the start will last 20 minutes from the moment the horn sounds to start the race. Once that time has passed, no paddler can join Sa Volta. Continue Reading…
As a born and raised Kiwi it wasn’t uncommon to find a jar of Manuka honey in the pantry at home. Mostly it was just slathered onto a piece of buttered toast without any thought about its health properties. All I knew was that it tasted damn good! These days it’s widely accepted as a wonder product for health and beauty. Kourtney Kardashian swears by it, feeding her kids a spoonful at the first sign of a sniffle, and she’s even a brand ambassador for natural skincare line Manuka Doctor Skincare.
It’s the morning after Balearics Day and I’m meeting Alice in Sa Feixina Park. A team are here dismantling and restoring the park back to it’s original state. It must have been a big day. Plastic cups, straws and polystyrene containers lay empty on the ground; used, disregarded and abandoned by their consumer. It’s ironic because Alice is from Asociación Ondine, the local marine conservation group that work tirelessly to reduce plastic pollution and protect the Balearic marine ecosystems that are damaged by plastic. Though there has been a sigh of relief that single use plastic is banned here by 2021, the change to alternatives that are “easily recyclable” or biodegradable is still not happening fast enough, nor is it a real solution to the issues we’re facing.
I have a love hate relationship with coffee. The aroma, the taste, the rush of feel good stuff that flows immediately following consumption is hard to beat, however I’m well aware I’m probably doing my body a disservice by drinking too much of this nectar from the gods. While a couple of cups of coffee or tea a day aren’t bad for most people, more than that can cause health problems such as irritability and anxiety, sleeplessness, increased heart rate and muscle tremors. That’s why I’m constantly on the lookout for a halfway decent substitute. And no, I don’t mean a virtuous cup of green tea or a turmeric latte – I’m talking about something that actually smells and tastes like coffee. Does this elusive concoction exist?
Everyone wants a nice smile but we’re often guilty of procrastinating with our dental checkups. Achieving healthy teeth takes a lifetime of care, and your dental health is important to your overall health. We sit down with our favourite holistic dentist on the island, Daniel from Clinica Dental Peralta Silverstone to chat about how the latest wellbeing crazes affect our teeth, and what natural tips we can implement to give our teeth the care they deserve.
You may see these little golden crunchy granules garnishing your instagram worthy smoothies and salads at healthy cafes, but were you aware that they are a real nutritional powerhouse? In fact bee pollen contains almost all of the nutrients required by the human body to thrive!
Awakening Your Body’s Intelligence
‘Bodywork’ has become a bit of a buzzword on the health and wellbeing scene, but what exactly is it? Falling under the alternative medicine umbrella, and incorporating both touch and non-touch modalities, we were eager to learn more about this growing trend. We went straight to the source by contacting Tahona Santana. Tahona practices bodywork here on the island utilising the Grinberg Method, and has glowing testimonials from her clients who have experienced major transformations at her skilled hands.
1. Can you describe how Cosmocure first came about and where the idea came from?
Nikola Tesla used science to prove that humans are energy. Scientist and inventor Dr. Georges Lakhovsky, created a simple antenna to capture the natural ambient energy.
Fascinated by the work of Tesla and Lakhovsky, Dr. Dino Tomić gathered his team of doctors and engineers to study the equipment used by the scientists, namely from the Nikola Tesla Museum in Belgrade. The team then redesigned the original antenna in to disc form.
There’s something about having flowers and plants in your home that adds to that ‘spring has sprung’ feeling. If you’re anything like me however, keeping houseplants alive is not a forté. Well I have the solution! As well as being super stylish succulents are notoriously difficult to kill making them a great, easy care accent to your home. Succulents survive dry indoor environments thanks to special adaptations – fleshy leaves, thick stems or enlarged roots that allow the plants to hoard water. But apart from being very hardy and nice to look at, placing a few succulents around your abode can actually have some surprising health benefits.
Last year, almost every one of my single friends attracted what appears to be the partner of their dreams. These people are very unique people, most of them are very academically accomplished, some have Master’s qualifications, from places like Yale and there are even some PhD’s in the mix too.
Would you believe when I was younger I had an issue with savasana? It seems reprehensible I know, but I would honestly dread this ‘relaxation time’ at the end of yoga because it meant I had to try and pack up my things and duck out to the car without drawing attention to myself. I tried to lie through the ‘corpse pose’ time and time again but it made me feel physically ill. I’m serious. Nausea and headaches. My mother was convinced it was my “toxins getting a good stir up” from the yoga practice. I decided yoga just wasn’t ‘physical’ enough for me and threw myself into the much sweatier pursuits of boxing, netball, and gym sessions.
Spring is on it’s way! Finally the island is starting to thaw and we couldn’t be happier or more ready for a little warmth.
GET THOSE ENDORPHINS GOING…
It’s the perfect time of year for hiking before the temperatures start to soar in the coming months.
One of our favourite springtime hikes is the circular route from Cala Estreta near Arta in the northeast. This track gives you the benefit of both mountain and jaw dropping coastal views, and you can often even see Menorca in the distance. Stop for a picnic at one of the deserted coves or white sand beaches along the path, then carry on past the 16th century watch tower, Torre d’Albarca, and continue along the coast back to the beginning. The whole trek is about 9km and takes around 3.5 hours start to finish.
For more family fun that will get the body moving try the new Family Class at Choi Kwang Do Mallorca every Saturday morning from 9 March. Choi Kwang Do is the increasingly popular martial art suitable for young and old – a wonderful way to bond with your child with a common goal and interest. As an added bonus all Nourish subscribers will get their first taster class for free, as well as a full dobok (suit) for free! Book your place by emailing firstname.lastname@example.org.
BRING BALANCE WITH A LITTLE SELF-CARE
After all that movement and blood pumping perhaps some more restorative activities are in order.
We love to have regular bodywork sessions with Tahona Santana. Whether it be emotional trauma,
an injury, or other physical symptom such as migraines or digestion issues, Tahona will introduce you
to the effectiveness of the Grinberg Method as a means of transformation and healing. Feel the shift as you let go off old patterns and trauma somatised in the body. We highly recommend experiencing one of her beautifully therapeutic massages too!
If chronic pain is something you’ve been dealing with then let us introduce you to Petro Kohut, certified Rolfer at Lucky Bodies and Happy Souls. The practice of Rolfing is a holistic system of bodywork, manipulating the soft tissue (muscles and fascia), and inviting and awakening new movement capacities to effectively realign the body’s structure. Rolfing releases and balances tensions, freeing up the body’s energy to heal effectively. After experiencing rolfing from Petro first hand we can attest to its extraordinary results!
If you’re looking for a relaxing getaway not too far from home then we have the perfect on-island escape for you at Fontsanta Hotel – Thermal Spa and Wellness. Experience their 1-night ‘Special Spring Detox’, which includes a superior terrace double room, breakfast buffet, yoga class, healthy menu (including drinks), access to the thermal circuit (Fontsanta boasts the Balearics only thermal waters), rental car, plus 20% off all spa treatments! Running until 16 April this deal is only €187 per person (minimum 2 people, VAT included). We’ll see you there! Contact email@example.com for more information.
Wishing you a magical March,
Love The Nourish Team.x
I first heard the term ‘functional movement’ over ten years ago while interning at a health retreat in Australia’s Gold Coast hinterland. Every morning the guests at the retreat would sit down to a health seminar on various aspects of optimal living, and ‘functional movement’ had a whole session devoted to it so I figured it must be a key concept I should pay attention to, and rightly so!
A Dahl (Dal, daal, dail or dhal) is the term used in India for dried, split pulses – lentils, peas and beans. It can be prepared in the form or a stew or a soup and is amongst the most important staple foods in South Asian countries. Dahl also has become a staple food in plant-based diets – versatile, simple and nourishing as a meal or side dish, or part of a Thali. Here in Mallorca we can include local market produce – seasonal vegetables and herbs to give it a personal twist (east meets west!).
No doubt you’ve heard of the frothy, green concoction that is matcha tea. So much so that you might have jumped on the matcha bandwagon quite some time ago, only to have jumped off in favour of this months latest green drink craze (celery juice anyone?). But I’m here to encourage you to pick your matcha habit back up again and make it a lasting one!
6Points Mallorca starts and ends at Caló d’en Pellicer, the small beach in Santa Ponsa, and travels to the extremities of the four compass points of Mallorca (north – Cap Formentor, south – Cap de Ses Salines, west – St Elm and east – Cala Ratjada) and to the highest (Puig Major) and lowest points (Santa Ponsa beach) on tarred roads in three days, covering over 400km and climbing over 7500m. Continue Reading…
We all know how it starts. A familiar tickle in the throat, a slight sniffle, reaching for an extra sweater because you’re feeling the winter chill more than usual. This is about the time I bunker down in bed with a Netflix series and a box of tissues at the ready. I accept that my fate for the next week is to be miserable and unproductive while I fondly remember the good ol’ days when my nostrils were clear and a hammer hadn’t taken up residence at the back of my head.
Kids love cereal and a healthier substitute can easily be made at home. It is important to cook cereal grains in liquid as opposed to eating them raw or just toasted. Otherwise, they can have a negative effect on the digestive system. A source of fat helps to balance blood sugar levels, giving your children stable energy throughout the day.
I love Oprah. I mean who doesn’t? It’s because of Oprah that I’d had actually had a very brief introduction to Rolfing by way of a Dr. Oz special where he partook in a Rolfing treatment live on stage. However that was circa 2010 and my memory on the practice was very fuzzy at best. But of course if it’s on Oprah it must be a winner, so I had no qualms about trying this unique therapy as part of my endeavour to release my neck and back muscles that have been tight for nearly two years.
February is a truly beautiful month on Mallorca. It’s Almond Blossom season and with over four million almond trees across the island, the landscape is in full bloom with soft pink and white hues.
With the days getting a little longer, this is the perfect time of year to head out into the sunshine and get your hike on. A great way to experience the blossoms in all their glory is the 9 kilometre walk from the pretty village of Es Capdella through Galatzo Estate which will take you around three hours. For those interested in more of a challenge you can carry on further to Estellencs, which will have you complete Stage 1 of Mallorca’s long distance hike, the GR221 or Dry Stone Route (this stage is 14 kilometres). Estellencs is a small village of 300 people filled with cobbled streets and terraced vineyards with some lovely spots to have a bite to eat or a well-deserved beverage.
We’re getting super excited for the muymuybueno Women in Business Day coming up on 7 February. mymuybueno CEO and founder Justine Murphy will be sharing her story, plus a delicious lunch, and an afternoon covering all elements of business and so much more. Whether you’re just starting out in business, or you’ve run a business for many years, be prepared to feel inspired and empowered for the year ahead. You can purchase your ticket from mymuybueno Deli, email firstname.lastname@example.org or call +34 971720017.
Did you know that classical music and piano stimulates the regeneration of brain cells and reduces cortisol levels? Sandra Donovan and Larrisa Richter combine music with yoga for a healing, soulful practice on Saturday 16 February from 10.30-12.30pm. Open to all levels you can register by emailing email@example.com, or sign up in person at Earth Yoga reception. Cost €40.
Have you started training for the Spartan Race yet? It’s not too late! Taking place on 9 March this 5km includes 20 obstacles and is suitable for athletes of all levels. Venture through bush and forest, scale obstacles and wade through water – all in the name of fun! If you’re wanting some advice on how to tackle your training regime, get in touch with on of the many fantastic personal trainers we have on the island. You can find our favourites on The Guide.
BE MY VALENTINE…
Whether you love or hate Valentines Day we think it’s a great excuse for a meal out with friends or loved ones.
Temple is a gorgeous new spot for breakfast or lunch in Palma’s Santa Catalina. This urban oasis is a bright and airy vegetarian café, with a lovely range of wellbeing themed gifts and trinkets for sale in their shop area. Unwind on the picturesque patio and enjoy the delicious healthy food and drinks, then perhaps pick up a gift (for someone special or treat yourself!). Open Monday to Friday, 9am-4pm, Saturday 9am-2.30pm.
Canteen 14 is a cute little café in La Lonja specialising in ‘a bowl for every soul’. Ranging from vegan and vegetarian options like the Buddha Bowl and Marrakech Bowl, they also have healthy options for the meat-eaters among us, such as the Bangkok Bowl of rich massaman curry served with brown rice. With additional daily specials and sweet treats (try the gluten free peanut cake!), Canteen 14 is the perfect spot to grab a yummy guilt free meal. They also sell a selection of decorative items and gifts imported from Bali, perfect for your Valentine! Open Monday to Saturday, 10am-5pm.
Wishing you a fabulous February,
Love The Nourish Team.x
Getting a good pampering is something that I rarely schedule, so when I headed out the door to Bikini Beach Boutique and Spa on a particularly blustery winters morning you could say I was inordinately excited. I was booked in for not one, but three indulgent treatments – a facial, massage, and manicure. BRING. IT. ON.
More and more my children are taking an interest in cooking in the kitchen. My seven year old likes to lend a hand, particularly when there is an electronic gadget involved whether it’s mixing, grating or nutri-bulleting – the noisier the better. And my five year old daughter doesn’t want to miss out either and grates carrots and potatoes beyond their first skin…but that’s OK – she’s very happy doing this task and proud when there’s nothing more to grate (literally nothing!) They both desperately want to be able to do the things that I do. So I say yes when I can to things they can do since driving is out of the question…What is a chore to me is a game to them because it’s a new experience.
With intentions for the new year set, and chilly winter weather outside, this is the perfect time of year for cosying up with an inspirational read and a hot drink. Here are the wellbeing books at the top of the Nourish reading list for 2019.
The Spartan Sprint: It’s our shortest race. It is perfect for athletes of all levels; from first-time Spartans to regular runners. This 5km Sprint may be the shortest distance, but includes 20 of our most representative obstacles. If you think you can’t do it, you’re wrong! Come to the starting line to see what you are capable of. Be prepared for the unexpected. Continue Reading…
“It feels as though the beach should be right outside,” The Boss said wistfully, gazing around the interior of The Duke restaurant. At least twenty-five years have passed since my husband donned his wetsuit to ride the Cornish waves with his sons but, like any serious surfing fan, he knows the significance of this eatery’s name. When keen surfers and world travellers Ronnie and Juanjo opened the place in Santa Catalina in 2009, they named it after the legendary Hawaiian surfer Duke Kahanamoku.
Route of 44km and 1850m+ of positive altitude departing from Sóller, urban stretch to Biniaraix, GR221 to Font del Noguer (first supply), we will continue along GR221 (the channel, Coll dels Coloms, Font des Prat, Coll des Prat, Coll del Telègraf, Coll del Galileu, Houses Galileu snow, Voltes del Galileu, Son Masip, (Escorca car park), urban stretch of Escora and square, we will leave towards the GR221 (Refugi de Son Amer, Coll Pelat, Binifaldó, Muntanya, gravel), there we will continue by asphalt to the pine of Son Grua, section of Gr221 parallel to the torrent and local roads to Pollença, urban section to the main square of Pollença.
Whew – what a year it was! After some well deserved rest and family time many of us are enthusiastically (or not so enthusiastically) diving into 2019 with fresh resolve to adopt new healthy habits to kick off 2019. We’re so fortunate on our little island to have access to such a great community of therapists and practitioners to help us on our well-being journey, and Nourish is of course here to share them with you.
TIME TO MOVE!
If adding more movement and perhaps shedding a few pounds is on your agenda for 2019 then you’re not alone. Resolutions based on exercise and eating seem to be perpetual and rarely achieved. What you need is someone in your corner who’s going to motivate you and hold you accountable when it all seems like a bit too much effort.
Cary’s of Bliss and Thrive is your ultimate wing woman. She offers both online and one-on-one fitness and weight loss coaching for women. An ex professional dancer and all round fitness enthusiast , her passion is getting you strong, fit and healthy, and lucky for us she’s as kind as she is determined!
If strength is your focus this year then meet Elspeth from Get Strong Performance. Elspeth believes strength and conditioning should not just be reserved for athletes, and Get Strong Performance brings the world’s best strength and performance equipment to Mallorca. Here you will be treated like an athlete in training, with programs backed by science to help you achieve your goals.
NEW YEAR, NEW DO
Who else loves to use the New Year as an excuse to hit the salon for a fresh look? Unfortunately most salons aren’t too worried about the cocktail of nasties in many of the haircare products they use, including sulfates, parabens, formaldehyde, and synthetic colours and fragrances. That’s why we love Salon B in Portals Nous where Aveda products take centre stage. Nourish loves Aveda, and their commitment to using organic ingredients and Ayurvedic principles in developing their gorgeous range.
PERSONAL OR PROFESSIONAL GUIDANCE FOR 2019
The beginning of another year can be daunting. We often choose this time to reflect on what we’ve achieved, where we want to be, and how we’re going to get there. Perhaps you feel trapped personally or professionally, have fears about moving forward, or are struggling to cope with life’s curveballs. A life coach is dedicated to helping you identify your blocks and goals, keep you on track, and cheer you on as you step by step make positive changes. Anne Nielsen from Green Apple Coaching has the tools and experience to get you out of that rut and make 2019 your best year yet.
If you’re keen on embracing some professional development this year then Sabrina from Coaching Palma is your go-to lady. She provides personal, team and business coaching to enable you to discover gaps, define targets and help you achieve your ambitions and full potential. Seeing people make progress and rise above circumstances and perceived barriers is Sabrina’s passion.
START THE YEAR WITH FRESH ENERGY
Partied hard this holiday season? Don’t worry; it’s not too late to jump on-board the next Nourish Me Juice Cleanse Retreat! Our first retreat of the year is a weekend retreat from Friday 1st February to Monday 4th February. The perfect antidote to all the holiday parties, our favourite wellbeing practitioners on the island will have you feeling renewed and ready to tackle the year ahead. We would love for you to join us! Find all of the juicy details here.
Wishing you a joyful January,
Love, The Nourish Team.x
There is so much bad bread out there that it’s no surprise that all bread is under the radar, being blamed for various health issues and weight gain. People feel confused and desperately look for alternatives, especially that everyone loves a good vessle for the likes of pate, olive oil or fruit preserve.
The festive season can be overwhelming, indulgent, exhausting, full of emotions and all kinds of food! Try not to over-stress during the next week. Take time to rest and relax, and try to only eat when you’re mentally calm.
For going on five years I’ve had this weird thing happening with my left knee. Every time I bend it to climb stairs or squat down in any way, it makes this horrendous crunching sound. There’s no pain accompanying the sound, but it’s very unnerving to hear I can assure you! What have I done about it? Well to tell you the truth my solution thus far has been to turn up the headphones, talk a little louder, or simply just ignore it. Not the most proactive approach.
Now that I’m a bit older and wiser I thought I should probably get it looked at, and hope like hell that I haven’t caused years of irreversible damage by leaving it so long. So off I went to visit Lauren Rigg at Mallorca Physiotherapy to see what the prognosis was.
The adult and youngsters (from 15 years old) race is 6,400m. Popular school race (5 to 15 years). There will be a dressing room and showers, a wardrobe and timekeeping, and there will be a provision at the Municipal Sports Palace upon arrival.
Winter is well underway in Mallorca and with the drop in temperature the only disturbance in our pool is the wind, rain or the odd leaf debris. With the balmy summer days over, I love the change in season and with it a change to the outdoor activities we do as a family.
Maya Flynn is a qualified functional nutritional therapist, with an integrative approach to diagnosing and treating health issues. Before we even met for my initial consultation, Maya had detected some issues with my diet – from my answers to her nine-page questionnaire, sent in advance.
Do you find your mood and energy levels slump as autumn sets in, and continues on through the winter months? Perhaps you just put it down to the winter blues and suffer through it. You’re not alone. This type of depression is known as Seasonal Affective Disorder (SAD), and is not at all uncommon. Let’s take a look at why we feel this way, and a few things we can do to reduce the SAD symptoms.
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.
Maya Flynn is a qualified functional nutritionist and natural health consultant, with an integrative approach to diagnosing and treating health issues. Before we even met for my initial consultation, Maya had detected some issues with my diet – from my answers to her nine-page questionnaire, sent in advance
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.
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