Lilla and Peter are a yoga teacher couple and the founders of Our Yoga Mind. Their unique concept is to create mindful yoga experiences to connect with different elements of nature (earth, water and air). They offer Hatha Yoga classes on the beach or at Origin Palmanova, SUP Yoga classes during the summer, Partner and Acro Yoga classes, Full Moon Yoga with live music at night, and occasionally special workshops and retreats. They love to go beyond the asana practice and think about yoga as a form of spiritual and mental guidance. Because of this they always teach in a holistic way and are passionate about increasing the well-being of every individual who attends their classes.
Lauren Rigg is a UK-qualified physiotherapist and owner of Mallorca Physiotherapy, registered here in Spain. She provides a wide range of treatment techniques to resolve many physiological problems and conditions. You can find her clinic at the British Medical Centre in Palmanova and additionally, she offers home and boat visits.
Transformational healing happens when we discover the blocks and obstacles and step through any fears we might have to realising our fullest potential. Susan Gash and her partner Sven Carslon are Transformational Healers who empower, encourage, support, and teach others tools to assist them with their journey.
Debbie is an LA trained yoga teacher & health coach, who moved here from LA with her family during the pandemic. She has helped & inspired many clients to get back into great physical and mental shape by keeping them accountable both on and off the mat.
Debbie is passionate about helping people; be it people who may feel stuck, or maybe need to eat better to improve gut health, or some are looking to weave a spiritual practice into their life. Her mission is to support people to make better choices for themselves, by making small changes that have big effects.
John Singleton runs a boutique fitness centre called The Box Mallorca. The focus of the centre is on building a positive and caring community around health and fitness, and John is passionate about helping people achieve a healthy and pain free lifestyle. He has also been coaching CrossFit Athletes since 2006 and has assisted numerous athletes in reaching their goal of competing at The CrossFit Games.
Chloe Morgan own’s Coco’s Deli in Portals – a healthy, fun cafe that has been created for everyone to be able to grab good food, and enjoy a relaxing environment. Chloe also has a wellbeing business, Coco Holistics, which is a platform for her to share her holistic practices with others, especially what has helped her through anxiety, self doubt and transformed her life for the better.
There are times in life when I feel a gentle shift is needed. A conscious effort to get back on track and realign so that I feel like I am putting my best self forward each day. I was recently experiencing the usual symptoms of a lack of self-care – I was feeling sluggish, heavy and everything in the world seemed a little lacklustre. It’s funny how when you decide to take action the universe steps up to the plate. I had resolved to give myself a reset, and this was precisely when I came across Mirjam Wagner’s book, Yin for Life – Nourishing Guidance for Women in All Stages, fresh off the press.
The festive season is upon us so this months newsletter is all about conscious gift giving. Nourish has always been about supporting small local and sustainable businesses but given the current climate we think it’s even more important than ever to get behind these amazing companies and share the love! Here are some great gifting ideas and many come with a special offer just for you – our Nourish community.
PREMIUM LOCAL GIN
The perfect Christmas gift is a bottle of the only organic premium gin made here on the island by Mallorca Distillery. You can choose between the classic Palma Gin, the warming Spiced Palma Gin, or the Organic Vodka with a touch of Flor de Sal d’es Trenc.
Nourish the Guide Special: Simply use the code ‘NTG’ when purchasing online to receive a 10% discount on any of the Mallorca Distillery products.
ZIGGARU ENERGY BARS
Ziggaru energy bars are packed full of superfoods, nuts, sunflower seeds, pumpkin seeds, chia seeds, lemon zest, and dried fruit to sustain you with natural energy, and kids love them too! Each flavour is sold in boxes of 16 bars in fully compostable bags.
Nourish the Guide Special: Simply use the code ntg when purchasing online to receive a 15% discount on each box of Ziggaru bars (16 bars per box).
SOFIA SAGRIPANTI – RAW FOOD & PLANT-BASED CHEF
Sofia Sagripanti inspires people by creating nourishing plant food with love, knowledge and great passion. She is a professional vegan chef and over the festive season is our go-to for beautiful vegan and gluten free cakes, free from refined sugar. Sofia offers gift vouchers: 1-on-1 Private Vegan Cooking Classes for €120 (2.5hrs) / Raw, Vegan & GF Cakes from €20 / Cook a Vegan & GF Christmas Feast – half day class (min. 3 people) for €65pp. See more on her website and contact her directly on WhatsApp to order: +44 792 664 7495
The mymuybueno cookbook makes the perfect gift for the gourmand in your life. It’s packed with 160 delicious, fully refined sugar-free ideas for healthy breakfasts, sharing platters, soups, curries, salads, main dishes and plant-based desserts. This is a book to inspire, to share, to reflect. See local stockists or purchase online here.
THE BODY CAMP FOOD BIBLE
Another great gift for the foodies is The Body Camp Food Bible. Featuring over 200 of The Body Camp’s infamous plant-based recipes, the new revised edition is fresh off the press in time for Christmas! It encompasses everything you need to know about plant-based eating, including store cupboard essentials, soaking and sprouting, fermenting and all his classic breakfasts, mains, desserts, shakes, treats plus lots of extras. Order online here.
THE GIFT OF ART WITH RIKKI TOLLENAERE
Local artist Rikki Tollenaere’s work has been commissioned all over the world and her inspired paintings make the perfect gift. Take a private visit to her studio in Puigpunyent, and choose from her large selection of paintings, big and small, waves, abstract seascapes, and abstract art. Rikki Art can be shipped worldwide. See her work on Instagram, or Facebook, or call her on WhatsApp +34 646175014.
Nourish the Guide Special: Simply quote ‘Nourish’ to receive 10% off your chosen piece of art.
Maravillas Bags are handcrafted and sustainable bags and accessories designed by Christina Bussmann in Mallorca. She combines modern Mediterranean design with traditional craftsmanship in her studio in Palma. A positive environmental footprint are part of the Maravillas Bags ethos.
Nourish the Guide Special: Simply use the code ‘nourish’ when purchasing online or in the studio to receive a 10% discount on any product. Visits by appointment only. Valid until 15th January 2021.
One of our favourite ways to support our system is by taking our daily Living Buddha supplement, 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!
Nourish the Guide Special: Simply use the code ‘NOURISH-20’ when purchasing online to receive a 20% discount on Living Buddha.
VIVECO GIFT BOXES
In addition to all their usual sustainable living products, this year Viveco has curated some beautiful boxes to make it easier to choose for your favourite eco-warrior. A favourite has to be the ‘Local Luxuries’ box filled with handmade and island produced goodies from Jabon de Soller, Gaia Naturals, Dos Alquemistas and more! Other fantastic options are the ‘Tea Lovers’ box, the ‘Kitchen Starter Kits’, ‘So Soft Skin’ box, or get in touch and create your own custom gift pack! Purchase online here, or at the Viveco store – C/ de Pere Sampol de Son Curt 26, Alaro, 07340.
Henna Mallorca make smoke wands for smudging your home and lifting and clearing the energy in your space. Hand blended with herbs and flowers from the island, and with a crystal incorporated, these wands are a beautiful treat for yourself or a gift of light for others! Purchase online here.
SUNVIBES PRIVATE SHOPPING EXPERIENCE + DRESS GIFT VOUCHER
Boho brand Sunvibes designs and makes gorgeous, feminine, flowy dresses, kimonos and skirts for the free-spirited woman. This voucher gives the bearer a private shopping experience with Sunvibes founder and designer Elisa Bozzolini at the Sunvibes studio in Palma. They will enjoy a yummy cappuccino or glass of iced rosé on the terrace while chatting with Elisa and go home with their favourite dress. Vouchers are from 150 to 200 € and can be picked up at the Sunvibes studio.
Nourish the Guide Special: Simply quote ‘Nourish’ when booking to receive 20% off. Purchases can be made by contacting Eli on Sunvibes Instagram via DM.
THE BODY CAMP
The Body Camp is Europe’s first and only holistic lifestyle transformational fitness retreat. Set in gorgeous countryside venues in Ibiza and Mallorca, the retreats are famous for their fun-themed fitness sessions, friendly atmosphere and deep mind and body re-connection classes, enabling guests to enjoy being in a positive environment where everyone is welcome, regardless of fitness level, ability or age. Keep an eye out online for their 21 days of Christmas deal which will give 15% off a week’s stay on camp in the 2021 season (commencing end of February in Mallorca and April-June in Ibiza).
Osa Major is the perfect luxury location to retreat to over the holiday period. This holiday season this idyllic countryside finca is open for Bed & Breakfast escapes, team celebrations, leadership training days, 1-day retreats, family gatherings with a delicious dinner, and much more. To find out more about booking your stay or event, contact Brenda Ooteman on email@example.com or +31620595321.
BIKINI BEACH SPA GIFT VOUCHERS
Who doesn’t love a good pampering? Gift your loved one a voucher from Bikini Beach Boutique & Spa. Rejuvenating spa treatments, waxing, facials, massages, manis, pedis, tinting – they do it all using top of the line products such as skincare from Comfort Zone which is Free from parabens, silicones, mineral oils, artificial colours and animal derivatives, and made from the finest natural-origin ingredients. Make sure you also keep an eye out online for their 12-days-of-Christmas specials starting 1 December! Vouchers can be purchased in store at Paseo Mallorca 10, 07012, or contact on 636 475 543 or firstname.lastname@example.org.
MALLORCA PHYSIOTHERAPY GIFT VOUCHERS
Put the ones you care about in good hands by gifting a physiotherapy treatment and/or acupuncture with Lauren Rigg at Mallorca Physiotherapy. This is the perfect gift for that someone who always puts others first and never gets around to looking after themselves! Lauren is highly qualified to treat many conditions, both acute & chronic and uses a variety of treatment techniques. To purchase a voucher contact Lauren on 971 558 832 or email@example.com.
CLINICA NUOVA VASCOLARE MASSAGES
Massage Therapist Daniela Bruzzese of Clinica Nuova Vascolare is offering whole body lymphatic drainage massages at 70% discount, and also the option to purchase 3 massage vouchers (lymphatic drainage / circulatory / decontracting / aromatherapy) and receive a complementary 200g Artistry body cream. Massages are €45 each. To book phone 650 726 512.
GOOD VIBRATIONS WITH PEOPLETREE
Gift someone you love an alternative christmas present with a Gong session at Peopletree Studios. The sounds and vibrations of The Gong will induce a deep relaxation and alleviate stress, bringing clarity and balance – a great way to unwind this holiday season. The voucher can be used at any Peopletree group class at any time. Just €15 (pre booking necessary). Purchase here.
And if you want to spoil someone or even yourself on a deeper level, gift a GONG ONE ON ONE. This bespoke session is tailored to a theme the individual wants to work on. This will involve a little coaching, breath work, meditation, along with Gong Sound Healing. A personal practice will be given as another gift to take home. €100. Purchase here.
Nourish the Guide Special: Simply quote ‘Nourish’ to receive a 10% discount on any Peopletree session.
REFLEXOLOGY & EFT SESSION
Barbara Fasting of Reflexology Santanyi delves deeper and provides truly transformational therapies that get to the cause of pain, to allow healing at a much deeper level. Reflexology Santanyi is offering a 90-minute reflexology session including Emotional Freedom Therapy (EFT) -the perfect restorative gift for someone special. Purchase by contacting Barbara at firstname.lastname@example.org or on +34 635 661 125.
Nourish the Guide Special: Simply quote ‘Nourish’ when booking to receive this session for just €40.
Intuitive Reiki, Distant Healing – Feel balanced and rejuvenated with a calm mind after a 45min session of Reiki – Distant Healing with Anne-Christin from The Beauty of Now for €45. Receive 10min extra Reiki during your treatment. Purchase online here.
Intuitive Reiki – Feel balanced and rejuvenated with a calm mind after your 90min session of Reiki with Anne-Christin from The Beauty of Now for €80 (plus take home a special little gift just for you!). Purchase online here.
SUNVIBES BEGINNERS SEWING WORKSHOP GIFT VOUCHER
Would you like to give the gift of creativity to a loved one this year? This slow fashion course for beginners might be what you’ve been looking for. The 3-hour intensive course includes a practical class with Eli, founder and designer of the Sunvibes fashion brand, the use of sewing machines, all sewing materials, and a yummy coffee break (coffee, Solstice Superfood lattes & home-made vegan cake). Your loved one will take home a beautiful tote bag, customised with Sunvibes fabrics and made by them! Price is 90 €. Vouchers can be picked up at the Sunvibes studio. Dates will be arranged with the client.
Nourish the Guide Special: Simply quote ‘Nourish’ when booking to receive 20% off. Purchases can be made by contacting Eli on Sunvibes Instagram via DM.
WILD PEAR & HEAVENS TO BETSY – CRAFTY CHRISTMAS BRUNCH BUNCH
Take part in crafty creative Christmas workshops with a delicious vegan 3 course brunch! In the leadup to Christmas Wild Pear and Heavens to Betsy have collaborated to bring us a ‘Beading Gifts’ workshop on 6 December, and a ‘Table Decorations’ workshop on 13 December. Both run from 10:30-1.30pm. The workshops cost €45 per session which includes making a Christmas craft to take home, and a delicious brunch made by Wild Pear. Sa Bodegueta, c/Sant Crist 2, 07001. Book on 658 252 462.
ALCHEMIZE YOUR ENERGY COURSE
Alchemize Your Energy a new online video course will give you tools to harness and transform energies impacting your daily life. Susan Gash and Sven Carlson are Transformational Healers who will teach you how to work with energy and learn to dowse using a pendulum and chart. The course includes 20 modules, printable hand-outs, and the Dowsing Kit with 20 clearing protocols. Receive your gift module to get started here.
HEALTH & FITNESS CLASSES
OUR YOGA MIND GIFT VOUCHERS
Private Partner and Acro Yoga Class: Share your yoga practice with your partner, family member or friend! Partner and Acro Yoga is an amazing technique to discover your body from a different perspective, to connect with your loved ones through movement and to have fun together. All levels welcome from complete beginners. Duration: 1,5 hours. Price: €40 for 2 people.
Yoga, Meditation and Holistic Counselling: If you are missing a bit of “me-time” or simply need some support in your life, this might be the right combination for you. Spending some time with your body, mind and soul under the guidance of Lilla and Peter will help you to see your current situation more clearly and to experience a sense of inner peace. Duration: 3 hours (can be divided in 2 occasions). Price: €60.
Purchase an Our Yoga Mind giftcard on their website here (enter the amount of the class). Or they can take cash payments.
THE BOX MALLORCA GIFT VOUCHERS
The Box provides cross training in Port Calanova. Gift your loved one a voucher or membership card to get fit again after the holidays with personal training sessions and Nutritional guidance. They offer multifunctional training, Mumfit classes, kids classes and much more. Just send them a message via The Box website.
GYANA YOGA GIFT VOUCHERS
Gift wellness for the soul with a private yoga or meditation class guided professionally, individually and with love at Gyana Yoga. Looking for some special time together with your loved one? Try a partner-session (yoga/meditation) for some conscious ‘us-time’. Nina-Gyana offers personalized gift vouchers. Check out the Gyana website for more information.
SPEEDFITNESS BOUTIQUE STUDIO GIFT VOUCHERS
Speedfitness Boutique Studio is a small team of fitness & health professionals who work with their clients every step of the way. From personal training to nutritional health advice and personal coaching, their consultants can help you create the package that will get you to your and your loved ones’ goals in the fastest and easiest way possible. To give the gift of Speedfitness Boutique Studio experience simply choose your amount and pick up the voucher in Portals Nous, or they will send it via post. Calle Samaniego 1. GROUNDFLOOR local B, 07181 Portals Nous. Contact on 615 626 000, or at email@example.com.
EMBODIED FEMININE FLOW CLASSES
Christmas Package – Embodied Feminine Flow. Enjoy 2 sessions of wonderful Embodied Feminine Flow classes with Anne-Christin from The Beauty of Now for €30. Experience this mix of yin yoga, meditation, mindfulness, sharing, creative play, intuitive dance, and the power of thoughts and words. Connect with your body, mind and soul and leave the class recharged, feeling lighter, with a calm mind (plus take home a special little gift just for you!) Purchase online here.
ZIG ZAG MALLORCA
Finally, if you would like to gift yourself a wonderful Mallorca experience this December, join hiking guide Nicky Hanganu of Zig Zag Mallorca on the 54 Summits Challenge. Mallorca has exactly 54 summits above 1000m and this year she has been tackling them with her hiking groups. During December Nicky would like to promote the challenge and raise a flag above all 54 peaks! Every weekend (Saturday and Sunday) she will organize trips that will summit at least 3000m each time. Anyone is welcomed to join, and the trips are totally free. Please contact her for more information. Phone: +34 652 130 869 or email: firstname.lastname@example.org.
For more conscious consumer tips for the holiday season keep an eye out for our next article with recommendations from local sustainable living gurus Viveco!
Wishing you a merry & festive December,
The Nourish Team.x
With my induction and first week of my new programme complete, things were now in full swing. I had taken to my SIMPLIFYT routine like a duck to water. The varied fitness classes were keeping things fresh and interesting, and the life coaching sessions with Evelyn Sztojanov were grounding me mentally and giving me a clearer vision of what I wanted for my future. The SIMPLIFYT boutique studio was definitely serving as my safe haven during the winter months. Here’s what weeks 2 to 10 entailed on my SIMPLIFYT journey.
Last week I had my induction to the SIMPLIFYT programme and my starting point in this journey had been established. I had completed a short functional workout to gauge my fitness level and had an InBody Analysis to determine my body composition. Now it was time for the actual work to begin!
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.
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.
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.
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.
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.
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.
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’.
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 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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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.
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!
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.