As the restrictions are easing and the weather is gently warming up, we’re super excited to get back to the small group-based events and retreats we love here on the island. This month we’re looking at empowering and energizing events that also (safely) offer that sense of connection with others we’ve missed so much over the last year – and there’s plenty on offer!
AWAKEN YOUR INNER GODDESS
Join the lovely ladies of the Calm Collective on Saturday 22nd May at Finca es Caba in Santa Maria for their Inner Goddess Day Retreat. This is a day focussed on awakening the powers of your female energy, allowing you to recharge and create a deeper connection and understanding of your mind, body and soul. Throughout the day the Calm Collective team will teach you new ways of tapping into your female energy and how to use it in the most beneficial way. The retreat sessions include, Womb Wisdom, Kundalini, Vinyasa and Meditative Yoga Nidra. A delicious plant-based menu will be served throughout the day to nourish you, and you will leave the retreat with a full heart, peace and clarity. Price pp – 150€ (group booking discount available). To book your spot contact The Calm Collective: Phone (+34) 663 575 992 / WhatsApp (+44) 7968 541000. @calmcollectivemallorca
HEALTH & HAPPINESS HABITS
Have you been enjoying the weekly sneak peek into our local wellbeing experts’ daily lives on Nourish the Guide? If you’ve missed out on any of the ‘Health & Happiness’ quickfire Q&A’s this last month, you can catchup here. We spoke to Transformational Healer, Susan Gash, Physiotherapist and owner of Mallorca Physiotherapy, Lauren Rigg, and Our Yoga Mind’s Lilla & Peter.We post the link to each interview on the Nourish The Community Facebook group so keep an eye out each week!
HIGH ENERGY FUN & FITNESS
The Body Camp really is a retreat with a difference. Don’t let the luxury boutique accommodation and idyllic Mallorcan countryside surroundings fool you (although these are definitely major drawcards!). The Body Camp team is all about having high energy fun while helping you reclaim your confidence and optimize your strength, health and fitness. What can you expect if you book a week at The Body Camp in beautiful Sencelles? Mouthwatering delicious plant-based meals and treats, music, games and entertainment, a high energy fun fitness program (for all levels), pool and chill time, gorgeous spa treatments, yoga, restful sleep, connection, and (if that wasn’t enough), puppies onsite! Achieve a new sense of self and personal power, sculpt your body, drop fat fast, build muscle, and leave feeling inspired, motivated and renewed. The Mallorca Body Camp 2021 season ends in November so book your place online now, or email for more information at firstname.lastname@example.org.
MYOFASCIAL YOGA WHEEL + BRUNCH
We’re loving all the beautiful springtime day retreats and another one you should book into asap is the Myofascial Yoga Wheel + Brunch day on the May 16th from 10:30 till 15:00 at myOM’s retreat venue in the Manacor Hills. The yoga wheel is an incredible tool to deepen your practice while having lots of fun. The day includes a Myofascial Yoga Wheel Root class, a Myofascial Yoga Wheel Power Core class, poolside relaxation time to enjoy the fresh air, sunshine and nature, as well as a tasty and healthy brunch prepared by Chef Michela Saragoni. To book your spot: WhatsApp: +34 610 467 004 or by email: email@example.com
TANTRA FLOW + MEDITATION AT ZUNRAY
Sara Fenwick has been practicing meditation and yoga for 25 years. Her mother ran a holistic wellness centre in the US giving her access to Chinese breathing instruction and psychologists from a young age, and at 13 she began a daily Zazen style seated meditation. From there she started studying with Buddhists and implementing science backed mindfulness techniques, including neurofeedback practices, which she calls tangible meditation. Sara has teamed up with Zunray Yoga Studio in Palma to offer a weekly donation based Tantra Flow + Meditation class, every Monday from 17:30-18:30. If you would like to book a spot contact Sara via Instagram DM: @sarafenwick, or Zunray on whatsapp +34 634522321 or firstname.lastname@example.org.
Wishing you a happy and healthy May,
The Nourish Team.x
Spring breathes new life and new beauty into the island. The warmer weather tends to reenergise us and inspire action, whether that action is to get outside and move our bodies for physical health, look inward and prioritise mental health, or to reconnect with friends and family. Give your mind, body and soul what it deserves this month – it’s a Spring thing!
TAILORED TRAINING & CUSTOMISED WELLNESS
We know getting motivated to embark on a health routine can be super tough, but spring is a great time to start. Whether you strive to rediscover long-lost muscles, recover from illness or injury, better your sports performance or simply wish to look in the mirror, then working with ME365 is a fantastic solution. Through their expert guidance, personalised training sessions, plus lifestyle and dietary advice they will help you get results much faster and safer than you would training by yourself. They have top of the range gym equipment at their boutique studio, and give you access to some of the best therapists and musculoskeletal experts on the island. They also utilize holistic methods such as Kobido, kinesiology, acupuncture and polarity therapy. Pop into ME365 and meet with one of their trainers to explore the possibilities and talk about your goals.
HEALTH & HAPPINESS HABITS
Have you seen our new feature on Nourish the Guide? Each week we’re putting the spotlight on a practitioner or business owner in the wellbeing sphere on Mallorca, with a few quickfire questions about their habits. We love getting a glimpse into their daily lives and hearing what they have to say! So far, we’ve interviewed the lovely Chloe Morgan, owner of Coco’s Deli in Portals, John Singleton, who runs boutique fitness centre The Box Mallorca, and yoga teacher and heath coach, Debbie Lash. We post the link to each interview on the Nourish The Community Facebook group so stay tuned each week!
FEEL aLIVE! IN JUST 9 WEEKS
The amazing aLIVE! programme is the brainchild of Transformational Life Coach and founder of SIMPLIFYT boutique fitness studio, Evelyn Sztojanov. Based on 15 years of research, the coaching programme is designed to help you tune into your essence and create a blueprint for an inspired life. Evelyn guides participants through 9-weeks of simple steps alongside a deep dive into YOU taking you on journey of self-discovery and empowerment. Recent participant Maria Lazar describes her experience:
“Since I started ‘grown-up’ life many years ago, there has been a lot of struggle finding who I am and what I am ‘supposed’ to do. I tried different therapists, spiritual, and holistic coaches, but I gave up, feeling each time it was just not right for me, until I connected with Evelyn. I loved the vivid interactions, the structure and that every session was leading somewhere, had a call to action, and resulted in concrete steps.”
Evelyn has recently made the aLIVE! programme available in small groups (complemented by individual sessions) at a reduced rate, and we even have an additional special Nourish discount for you! Small group price – 360€ each (was 399€). Individual price – 540€ (was 599€). The next programme commences 26 April so get in touch to ensure your spot. Quote ‘Nourish’ to receive this discount. Find out more about the programme by emailing email@example.com.
Growing up in an Italian family means watching one’s grandmother lay big thin sheets of egg dough, and the family ritual of helping shape it into “tortelli”, “cappelletti”, “ravioli” and so on… It seems so easy watching but often trying to do it yourself is a whole different matter! On 18th April, chef Michela Saragoni will be running a workshop from a lovely countryside villa showing you how to make fresh pasta the traditional way, with some modern touches. Delectable dishes will include tortelli with butter and sage, cappelletti with salsa Bolognese, and tagliatelle with wild mushroom. Enjoy the fruits of your labour afterwards for lunch. Price pp – 99€. To book your spot please contact on WhatsApp: +34 610 467 004 or email firstname.lastname@example.org.
If you’ve ever contemplated trying a colonic, there’s no one better to go to than highly acclaimed detox specialist and colonic hydrotherapist, Raaul Cohen (read Ché Miller’s first-hand colonic experience if you’re curious!). Dynamic Detox is finally opening its doors for 2021 at their beautiful premises in the Iberostar Grand Hotel in Portals Nous. We guarantee you will feel lighter and brighter afterwards. Alternatively, try the 4-day or 7-day detox programme which is the ultimate investment in yourself to really optimize your health. Quote ‘Nourish’ to receive 15% discount on your detox program or treatment in April/May. Find out more at www.cleanbreaks.net or email email@example.com.
A DAY FOR YOU WITH THE CALM COLLECTIVE
Join the Calm Collective team on Saturday 17th April in the beautiful valley of Santa Maria for a full day of mindfulness and self-care. Their fabulous guides will be focusing on giving your mind and body exactly what it needs. The schedule includes Vinyasa Flow Yoga to awaken every cell of your body, a sound healing session, restorative Yin Yoga with Lottie, and an essential oils workshop. Enjoy a delicious plant-based menu, served throughout the day including – breakfast, lunch and an afternoon snack. Price pp – 150€ (group booking discount available). To book your spot contact The Calm Collective: Phone (+34) 663 575 992 / WhatsApp (+44) 7968 541000. @calmcollectivemallorca
Wishing you an amazing April,
Love the Nourish Team.x
Spring is in the air and with the restrictions easing this week we’re feeling hopeful and happy, ready to emerge into the new season and shake off the winter cobwebs. This month we’re all about rejuvenation. As the island undergoes its seasonal metamorphosis, we’re looking for ways we too can adapt and grow, and luckily there’s plenty happening here in Mallorca to aid us on our journey!
RETREAT TO BEAUTIFUL OSA MAJOR
Osa Major is a stunning retreat venue positioned near Montuiri boasting the most spectacular expansive views across the countryside. It is perfect for a luxury wellbeing escape, blending Balinese, African, and Mediterranean style with modern twists, and even has its own yoga shala. This month they have a range of fantastic retreats on offer:
6 March: 1 Day Yoga Retreat with Juan Sierra & Lily Sielaff – Jivamukti
13/14 March: Weekend retreat with Bijan Anand
20 March: 1 Day Yoga Retreat with Joan Sierra & Lily Sielaff – Jivamukti
21 March: 1 Day Yoga Retreat with Paula, Melly & DJ David – Welcoming Spring|108 Sun Salutations
27 March: 1 Day Yoga Retreat with Rebecca Recatero & Lily Sielaff – Jivamuktie
28 March: 1 Day Yoga Retreat with Marianne & Birjiwan – Christal Bowl Sound Bath| Kundalini
Additionally, if you are a yoga teacher, chef, musician or wellbeing practitioner, owner Brenda Ooteman welcomes you to hold your day retreat or event at the Osa Major yoga shala. Brenda will be happy to assist you with any extra requirements you have for your retreat, including catering or an onsite chef.
Please contact Brenda at firstname.lastname@example.org or +31 620 595 321 for more information about Osa Major or any of these retreats.
NEW MOON CIRCLE – 13 MARCH, 7PM
The seasonal ritual’s which are used in yoga and Ayurveda assist the body to align with nature. Ayurvedic Health Consultant, Amrita Ma Devi, guides us in a sacred moon circle this month. Connect with your moon energy and free your body and mind in nurturing practices proven to effectively embody ourselves more deeply. The gathering includes a 30-minute Ayurvedic Yoga Nidra practice with pranayama and moon ritual. This is a by-donation event on zoom, please register here.
SPRINGTIME PAMPERING AT BIKINI BEACH
It’s time to shake off that sluggish winter feeling and practice some self-love for your skin. Head to Bikini Beach for luxurious treatments that will leave you feeling totally pampered and summer ready. Try the:
- Massages using warm oils including Lomi Lomi, deep tissue and lymphatic drainage
- Reflexology for body and soul
- Deep cleansing and relaxing facials with Comfort Zone vegan products
- Amazing Lycon hot waxing
- Luxury manicures and pedicures with optional CND Shellac
- Lash and brow treatments
- Stunning beachwear, bikinis and accessories
WhatsApp +63 647 5543 for appointments
NEW SEASON, NEW LOOK WITH SUNVIBES
Head into the warmer weather with a beautiful new wardrobe addition – a SUNVIBES Memory dress. Create a mood board drawing from your most precious memories and symbols, your travels, your favourite colours, your spirit animals, and SUNVIBES founder and designer Eli Bozzolini will design your one-of-a-kind fabric, weaving in your personal story. Select your favourite style from the SUNVIBES Beauty & Freedom collection, and your dress will be hand crafted in your fabric and cherished for years to come. Find out more here.
AN AYURVEDIC CLEANSE
Most of us would like to heal some aspect of our health. An Ayurvedic cleanse can help you improve immunity, lose that stubborn weight around the tummy, manage stress better and build a stronger connection to healthy food. Ayurveda (the sister science of yoga) treats ALL aspects of your, mind-body and spiritual health. Local plant-based chef and Ayurvedic practitioner Amrita Ma Devi has created a fantastic 10-day cleanse starting at the equinox – 22nd March. The cleanse eBook includes meal plans, shopping lists, recipes, prompts & tips. Purchasing the cleanse will also give you lifetime access to the ReAwakener’s tribe. This is an online community who enjoy seasonal rejuvenation together at home. Find out more and get your cleanse eBook here.
Wishing you a magical March,
Love The Nourish Team.x
We know it’s February when the days start to feel a little longer, and the island is in full almond blossom bloom. With the lovely mild weather here on Mallorca we’re coming out of hibernation and spending as much time outdoors enjoying nature as possible. 2021 is well and truly underway and despite the ongoing external chaos we’re determined to stay optimistic and focus on the things we can control – looking after our body and mind and nourishing ourselves with all that is available to us on our beautiful island.
GET THAT H2O
We all know how important hydration is for our health, but the use of single-use water bottles is terrible for our environment. It is calculated that each resident of the Balearics currently consumes an average of 175 litres of bottled water per annum, and in Palma, 2,000 tonnes of bottle waste is created each year. Thankfully Emaya is installing filtered drinking water fountains all over Palma in an effort to encourage the drinking of tap water and reduce plastic waste. They have even incorporated a separate tap outlet so our doggy friends can sip and hydrate on the run too. Have your reusable bottle on hand and keep an eye out around town for the fountains!
YIN FOR LIFE
We’re always on the lookout for an inspiring read, and the latest book on our reading list is Yin for life – Nourishing Guidance for Women in all Stages by Mirjam Wagner. Mirjam loves to work with women in order to uncover conscious and unconscious limitations of their full potential. In her teachings she combines scientific understandings of the human body with a holistic and spiritual approach. Each chapter is full of inspiration, scientific and holistic background and solid practice. Topics covered include embryology, anatomy, organs and hormones, yin yoga, feminine archetypes, spiritual traditions and much more. Get your copy here.
PILATES WITH DEVA
We love getting our daily dose of exercise outdoors in the sunshine at this time of year. The mild weather combined with an endorphin rush and hit of vitamin D is guaranteed to make you feel fab! That’s why you’ll find us at Deya Gavrailova’s Pilates classes each week on Son Caliu beach. Deya is a certified Pilates instructor and her classes are fun, challenging and adapted to her clients’ needs. She loves the classical Pilates repertoire, but her passion is Pilates flow, slow movement, and the incorporation of different props into her workouts. Deya teaches group classes, as well as privately for those with very specific needs or those who want to deepen their practice. As well as beach classes she also holds regular weekly classes at Origin Palmanova. Find out how to book your spot here.
Wishing you a fabulous February,
Love The Nourish Team.x
Can we say it? The C-word?! Christmas, yes Christmas is slowly creeping closer as we move towards the end of this crazy year. Although this is traditionally a happy time, there can also be feelings of anxiety for many going into this season. It has become a time of year associated with excess. From food to toys and presents, we are bombarded with images of huge trees, laden tables and laughing families. This creates an expectation which can become difficult to live up to.
A 2018 google survey revealed that 65% of people found Christmas at home stressful, with money worries being the top cause.
With many people in uncertain financial situations and travel restricted to and from the island, this Christmas could potentially be quite a daunting prospect for many. Overspending at this time of year not only affects your finances it also leads to overconsumption, waste and a HUGE amount of stress both on people and the planet.
2020 has been very different for everyone, and instead of trying to fight it, now can be a great time to reassess what is important over the Christmas period and make some changes for the better.
Take the time over the next few weeks to really plan and think about the people you would like to give gifts to. By getting organised it gives you the opportunity to shop more locally, source things in different ways and not panic buy. It is also a great time to really talk to your children about their expectations around Christmas – instead of encouraging them to write a long list to Santa ask them to think long and hard about what it is they really would really like and value.
As a general rule we all need to buy less. Overconsumption is killing our planet and reassessing what we ‘need’ is a key element of living more sustainably in general. Managing expectations and communicating with family and friends about what you want can really help reduce stress and unnecessary spending.
With children a popular trend over recent years has been the ‘4-Gift Rule’ Where you buy them 4 main presents :
Something they WANT, Something they NEED, Something to WEAR and Something to READ – this can be a great guideline to use to try not to over buy.
We have teamed up with Nourish the Guide to give you some ideas on different ways to approach Christmas this year and showcase local businesses offering everything from handmade products to unique experiences and make it easier to shop more locally and sustainably this year.
BUY SECOND HAND
Often children (and adults) want a specific branded item – Lego, Hot Wheels, Airpods etc. and chances are you have been hearing about them for a while. Instead of heading straight to Amazon to buy these items new, start looking around locally. Ask friends if their kids have grown out of things or want to sell on. My first stop now for adults and children is Facebook Marketplace where you can search specifically for the items you are looking for. (Last year I bought my son a Hot Wheels garage with cars for less than 1/3 of what is would have cost new – and it was already assembled!). Often posted are items people receive as ‘doubles’ so they are still in the original boxes. There are also more specific Facebook sites for smaller children like Chocolate Crocodile. Check out these shops online and in Palma for Preloved Presents:
Rather than buying your loved ones a traditional present think about gifting an experience. I love this idea for many reasons; in our hectic lifestyles we are all rushing around, and this is almost like giving the gift of ‘time’. They get to experience something new, step outside of their comfort zone and create memories. For children if there is something that they want to do but it is out of reach at the moment (dancing, riding, yoga), you can ask friends/family to contribute to lessons for a term. There are so many amazing, innovative and exciting options here on the island, you are not only gifting someone a really thoughtful present you are all directly contributing to our island’s small businesses and economy – so for me there are only positives to this option!
For more inspiration check out some of Nourish the Guide’s list of businesses offering something different this year here (some with discounts!) – From Retreats and Therapies to Experiences and Workshops they have you covered.
Step away from your computer (unless it is to search out hidden gems on google maps!). Shopping online on Amazon is easy and sometimes necessary where time or accessibility is an issue. But where possible I cannot encourage you enough to shop locally. Once you start looking you can find shops on our little island stocking nearly everything. From random finds down back alleys (in Pollenca there is a Tabac filled to the brim with beautiful toys, stationary and quirky metal and wooden stocking fillers) to more specialised toy, gadget and book shops there is very little you cannot find with enough time and persistence. Talk to neighbours and friends and find some new places to support this year, you often find that in smaller shops they are more able to offer you personalised service and extras.
• COME IN BOOK or UNIVERSAL BOOKSHOP PORTALS – Both have amazing selection of English Books and can order specific titles
• ANTIC MALLORCA
If its tasty Local treats or gorgeous hand made products you are looking for have a look at this list of Nourishing items!
PURCHASE WITH A PURPOSE
The world is full of innovative and talented people and companies and ‘purchasing with a purpose’ is a great way to support people both locally and globally. Instead of just buying an item, first see if you can find a brand that is supporting worthwhile projects with a donation of their profits, or a charity where the money goes directly to the makers. Some good certifications to look out for are Fairtrade (where each part of the production is paid fairly) and B-Corp businesses (where businesses are legally held accountable and balance profit and purpose).
Some examples on the island you can directly help amazing, fun organisations like
• Cleanwave – Buy their bottles to support their work
• Save the Med Gift – Buy a Shampoo Bar from Gaia and profits go to their projects
• Khamir Craft Recycled Bags from Viveco made from Recycled plastic purchased directly from the weavers.
KEEP IT SIMPLE
When looking at everything else Christmas related from decorating to wrapping, keeping it natural and simple is the key. Most people have a store of decorations that are reused each year, and this is fantastic, but if you want to add to your collection try and keep it as natural as possible. Buy items made from wood or glass, head outside to look for inspiration in nature – If you are not crafty there are lots of natural options available locally
• Buy a handmade natural Wreath from Lara Van Rhede Flowers
• Or check out the luxurious range at MR JIMMY HOME in Santa Maria with tree decorations made from empty oyster shells with added gold!
Remember that any wrapping paper that has a slight shine on it is NON-RECYCLABLE. Instead look for rolls of Kraft or recycled natural paper and personalise it by getting the kids to draw on it, find a favourite Christmas stamper, or simply finish with twine and sprigs of branches – all create a stylish and sustainable option. Want to take it one step further? Check out the traditional Japanese art of Furoshiki– wrapping presents in fabric, an amazing way to add a little extra touch to a special present and use up any odds and ends of fabric from around the house.
If you are really stuck for a present idea or want to gift someone who “doesn’t want anything” try creating something homemade. These gifts are always appreciated and a great activity for the family to do together. Check out some ideas in the mymuybueno Cookbook, perfect a Christmas biscuit recipe or dive in and make a cake or body scrub.
Small acts of kindness will be remembered long after they have been eaten or used.
Remember that having a more sustainable Christmas is not about removing the ‘things that make Christmas fun’, it is about replacing overspending, overconsumption, waste and stress with happiness, relaxation and care. For me it is about replacing the unnecessary things that bring us temporary pleasure with memories that actually bring us joy and last. Let’s make the whole experience less stressful and reduce the negative impact of this celebrated day on our planet.
If this year has taught us anything, it is that the things that really matter – do not cost the earth.
It’s so difficult to believe the holiday season is nearly upon us! We’re going to resist divulging all of our favourite nourishing gift ideas for one more month (but they’re definitely coming!). This month we’re all about moving well and eating well, taking care of our bodies and building immunity before the silly season hits and the temperatures really drop.
EAT FOR YOUR DOSHA
In Autumn as the air turns crisp, we love to get in the warmth of the kitchen and prepare beautiful, seasonal, nourishing meals. Have you ever wanted to dive deeper into the ancient knowledge of Ayurveda to take better care of your health and cook amazing ayurvedic food? Ayurvedic Health Consultant, Amrita Ma Devi, has extended registration for her ‘Eat for Your Dosha’ six-week journey to understand your digestion and get connected with your health. You don’t need any previous knowledge of Ayurveda to participate so it’s a fantastic opportunity to dip your toes into this ancient practice and see if it resonates for you. You can find out more and book your spot here (but get in quick as the course is underway!)
Our legs are subjected to a lot of stress during our lives and are often neglected. Living on Mallorca with the mountainous terrain and all of the fantastic hiking trails we need to make sure to keep them healthy and mobile. Nuova Clinica Vascolore specializes in all things related to the vascular health of your legs. The expert team is comprised of Vascular Surgeon, Dr. Cosimo Capolongo, and Massage Therapist, Daniela Bruzzese. Together they prevent and treat pathologies and imperfections caused by venous and arterial insufficiencies and offer a range of therapeutic massage techniques. Offering a free initial consultation be sure to pay them a visit to get your legs looking and feeling fantastic.
WFH (WORKOUT FROM HOME)!
We’ve really gotten into the groove with our online fitness classes. Live streaming means you still get your instructors expertise and that motivating ‘group class’ vibe. We’ve been regularly tuning into SIMPLIFYT HOME, for their great short and sweet 25-minute functional workouts. Streaming live from the SIMPLIFYT gym multiple times a day it’s easy to fit in a class around your schedule.
The Studio Lifestyle also runs a great online program for those of us obsessed with their ballet-based full body workouts. Simply sign up and get access to the private Facebook group, ‘Barre Babes Online’. There you will see classes streamed live from the studio that you can access for 24 hours, as well as get access to pre-recorded classes.
MOVE UP A GEAR
Combining movement with exploring and appreciating our beautiful island is something we love to do in autumn. Cycling is absolutely fantastic at this time of year and there are countless routes to discover whether you fancy a leisurely ride or a gruelling (but rewarding!) climb. For breath-taking sea views with plenty of hills try the 35km ride from Port de Pollensa to Cap Formentor – you can even see Menorca in the distance. For something that involves a bit more time in the saddle try the Alcudia Almond Route. The 90km journey starts in Alcudia through picturesque villages’ and farmland before a steep descent into Pollensa, the port, and back to Alcudia.
Now is a great time to boost your natural immunity. Traditional Chinese Medicine teaches that foods are linked to season, flavour, colour, and organ. Foods that reflect the season’s colours are most beneficial to our bodies during that time of the year. Autumn is all about incorporating white foods into your diet such as root vegetables, pears, radish, onions, garlic, white beans, winter melon, tofu, cauliflower and turnip. White foods are high in allicin, which reduces blood sugar and has strong anti-inflammatory and antioxidant properties said to support the lungs and large intestine. Other autumnal coloured foods such as pumpkin, squash, oranges, carrots, lemons etc. are also great to consume right now, along with green vegetables such as broccoli, spinach, kale, celery, rocket and artichokes.
Wishing you a Nourishing November,
The Nourish Team.x
Autumn is here! Usually a time of harvest celebrations and sporting events; this year is sure to be a little more low key given the current climate. The crisp air is beckoning us outdoors, combining fitness and movement with adventure and exploration, and delicious autumnal produce makes for warming and nourishing meals. It’s a beautiful time of year in Mallorca, with plenty of wonderful things to enjoy as the island starts to retract and cool down.
The cooler weather means some great hikes are back on the cards. This season we’re tackling the different stages of the ‘Ruta de Pedra en Sec’ (the Dry Stone Route), which stretches from Andratx to Pollença. There are 8-stages and an additional 6 variants covering around 170km, with refuges at the end of each stage to spend the night. Cobbled paths, beautiful townships, dry stone walls, and stunning mountain, landscape and sea views make it easy to see why this iconic path along the Serra de Tramuntana mountain range is so famous. To take any hassles out of planning your hike enlisting an experienced guide is a great option. Nourish highly recommends Zig Zag Mallorca.
For our sweet fix we love persimmons at this time of year. First discovered in Valencia, Spain’s star variety is Rojo Brillante. Orange-yellow when harvested, this variety turns bright red as it ripens and has a sweet and delicate flavor similar to a peach or a mango. We love incorporating slices of this bright fruit into a tasty salad of pear, baby spinach, feta, and toasted pecans, drizzled with olive oil and aged balsamic vinegar. Persimmons are high in important vitamins and minerals, including vitamins A, C and B, potassium and manganese, so are great to savour as a sweet yet nutrient dense treat.
FUN, FITNESS & FABULOUS FOOD
Having recently spent a week at The Body Camp Mallorca we can attest that a retreat here is the ultimate gift you can give yourself for a full body reset. Mornings are dedicated to fitness and extreme amounts of fun, with afternoons set aside for some good old pampering and relaxation, and some empowering mindset sessions thrown into the mix. Combined with delicious plant-based food and luxury accommodation in picturesque Sencelles, The Body Camp truly is an all-encompassing holistic lifestyle retreat. Right now, The Body Camp is offering 25% off any remaining weeks in 2020. Simply use the code FLASH2020 when booking.
A MARTIAL ART FOR LIFE
Have you heard of Choi Kwang Do? If not, you’re bound to hear about it soon enough, as it is now the fastest growing martial art globally. Developed by Grandmaster Kwang Jo Choi it is a complete health and life system. With a new dynamic and holistic approach to training Choi Kwang Do evolves with health and science, setting itself apart from all other martial arts.
Located in the islands Southwest, Choi Kwang Do Mallorca has classes to suit all ages and abilities. Led by Chief Instructor Helen Metcalfe, learn practical self defence in a safe and fun environment, building confidence in a friendly and empowering atmosphere. CKD Mallorca are fully inclusive, and everyone is welcome to train in their vibrant and fun dojang.
A COURSE IN TRANSFORMATIONAL HEALING
Susan Gash is a highly intuitive healer and a skilled Energy Dowser. She works with a multidimensional team know as the Spirit Doctors to provide healing and guidance. Beginning October 14th, Susan will be running a 5-week online course in collaboration with the College of Psychic Studies on working with the Spirit Doctors and the spirit world. This experiential course will provide you with the tools, confidence, and keys to work with the Spirit Doctor Team whenever you feel the need or desire. The Team assists with clearing energetic debris held in your system and restoring life force energies on all levels of your being, from physical, emotional and mental, to spiritual. Each week will also include a mini healing session with the Team.
Wishing you an awesome outdoorsy October,
Love The Nourish Team.x
September is up there as one of our favourite months of the year here on Mallorca. A reprieve from the heatwaves of July and August we can get outside more to explore and move our body’s (albeit donning our masks), yet it’s still warm enough for sea swims and al fresco dining. Here’s what Nourish is up to and loving this month.
RIDE THE CLEANWAVE
Cleanwave.org is a dynamic movement of individuals who recognise the urgent need to provide sustainable alternatives to single use plastic bottles on the Balearics, where we consume 1,5 million plastic bottles a day. We love their latest initiative, the Cleanwave WebApp. This nifty app shows us where we can refill our Cleanwave bottles for free at their stations dotted around the island, where to purchase Cleanwave bottles, up and coming events, news, and info, as well as special offers and discounts from Cleanwave partners.
ALCHEMISE YOUR ENERGY
Have you heard of dowsing? This ancient shamanistic art form can when practiced increase your levels of intuition and psychic perception like no other. If you want to create more health and prosperity or raise the energy level of yourself and those around you, dowsing is a great can tool to transform energies, remove obstacles, and invite in that what desire into your life. Transformational Healers Susan Gash and Sven Carlson are holding an Introduction to Dowsing workshop on Sunday September 20 at Bini-Balance Yoga Studio in Binissalem. Find out more at SusanAndSven.com
AFTER SUMMER SKIN
The summer can leave our skin feeling a little lacklustre and in need of some TLC. With 30 years of experience, we recommend heading to Denise Beauty Salon in Portals Nous for a gorgeous Hydradermie Facial. As one of their unique standout treatments it works absolute wonders on the skin. Utilising beautiful products from Parisian brand Guinot with a hydraderm machine, the skin is oxygenated, and the cells are boosted for deep moisturising and antiaging effects. The treatment is finished with essential oils making it an utterly relaxing and nourishing experience. Denise Beauty Salon, Carretera Palma a Andraxt, 43, Local 16, Portals Nous 07181, phone 971 677 136.
CLEANSING ON THE INSIDE
After Denise so expertly treats our skin, it’s only a short stroll down the road to CleanBreaks Dynamic Detox in the plush Iberostar Grand Hotel, where acclaimed colonic hydrotherapist Raaul Cohen can take care of our insides. Colonics can be a polarising topic. Many of us fall into the, ‘Never, ever’ category without understanding the actual errr….ins and outs (so to speak!). However, as we head into autumn it’s a great time to get past the fear and do your system a real favour. The overall goal of a colonic is to clear the colon of large quantities of stagnant, possibly toxic waste encrusted on the colon walls. Contrary to popular belief a colonic is not painful, and the positive effects are often felt immediately. With over 30 years of experience, and a host of notable clientele you can rest easy in Raaul’s care. Raaul offers a 10% discount to our Nourish Community for all treatments including colonics, blood allergy tests and his popular 4 & 7-Day Detox Programmes (just mention Nourish when booking). For more details or to book an appointment email email@example.com.
THRIVING IN MIDLIFE
As a woman in midlife, the secret to being healthy and happy during menopause and beyond, is to recognise the changes that are happening within your body at that time. It’s very important to understand what hormonal decline is and how it affects the body at various stages. When you understand and recognise the symptoms, you are in a position to proactively turn to functional medicine, and to restore the missing hormones that your body so rightly deserves. An amazing source of information is Menopause Woman, a website dedicated to raising awareness of women’s health during the transitions of menopause; perimenopause, menopause and postmenopause. Founder Jill Davey is a women’s health advocate and author of the fantastically informative book, The Menopause Cure: Hormonal Health.
We’re loving Bikini Beach Boutique & Spa’s ‘Real Women of Mallorca’ campaign, celebrating the amazing women of our island. If you’ve bought something from Bikini Beach this season, take a photo wearing your piece at the beach or by the pool and email it to firstname.lastname@example.org. Their favourite photo will win a 1.5hr facial and massage pampering this month. Bliss! And with plenty of wonderful weather still ahead of us make sure you pop into the boutique to pick up some beautiful beachwear while it’s still in stock. Bikini Beach even has personal shopping appointments available giving you the opportunity to avoid any crowds and feel safe under the current restrictions. Why not combine your personal shopping experience with one of their many beauty and massage treatments to make a day of it?
Wishing you a sensational September,
Love The Nourish Team.x
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
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 email@example.com, 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
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 firstname.lastname@example.org 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 email@example.com. 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
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 firstname.lastname@example.org.
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
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.
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 email@example.com 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
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 firstname.lastname@example.org 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
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 email@example.com
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
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 firstname.lastname@example.org.
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 email@example.com 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, firstname.lastname@example.org
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, email@example.com
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/, firstname.lastname@example.org
Wishing you a warm and wonderful December,
Love The Nourish Team.x
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
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 email@example.com.
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 firstname.lastname@example.org 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
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 – email@example.com | +34 605 297 900
Morgane – firstname.lastname@example.org | + 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.
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 email@example.com, 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 firstname.lastname@example.org 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 email@example.com or on +34 605 297 900, or Morgane at firstname.lastname@example.org 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!
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.
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).
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.
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 email@example.com, 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 firstname.lastname@example.org.
Wishing you a joyful June,
Love The Nourish Team.x
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 email@example.com or firstname.lastname@example.org.
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 email@example.com or firstname.lastname@example.org.
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…
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.
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.
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 email@example.com.
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 firstname.lastname@example.org for more information.
Wishing you a magical March,
Love The Nourish Team.x
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.
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 email@example.com 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 firstname.lastname@example.org, 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
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.
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.
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.
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!
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!
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…
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…
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.
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.
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.
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.
Shop bought jars of chutney are packed with sugar and low in nutrients. Why not make your own this Christmas?
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.
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