Hello Autumn!

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 elena@cleanwave.org.

ARE YOU A ‘BOOCH’ LOVER?

As we learn more and more about the importance of gut health, fermented foods are gaining popularity. Fermented favourites such as yogurt, sauerkraut and kefir all contain live microorganisms. Through the process of fermentation, probiotic bacteria are produced, and at specific concentrations, probiotic bacteria can help to balance the gut microbiome in humans and improve digestion.

Kombucha is a definite part of this gut health trend. If you’re new to ‘booch’ it’s basically a fermented drink made from sweetened tea and a specific culture known as a scoby. Scoby stands for ‘symbiotic culture of bacteria and yeasts’. The bacteria and yeasts convert the sugar into ethanol and acetic acid. The acetic acid is what gives kombucha its distinctive sour taste. It can be a bit of an acquired taste but these days there are so many options on the market you’re bound to find a brand and flavour you enjoy. Nourish is currently loving the range from local raw kombucha producer Conscious Kombucha Co. You can find it in various locations in Mallorca or get your hands on some by contacting Olivia at consciouskombuchaco@gmail.com or on +34 638 656 423

TUESDAYS WITH PEOPLETREE

If your week tends to start out a little chaotic then Peopletree’s Tuesday sessions could be just what you need to restore a state of calm as you approach hump day. Every Tuesday until 17 December you can experience Kundalini Yoga and Gong Sound Meditation with Peopletree Mallorca at their ‘Darkness to Light’ sessions. Take your pick from three classes – Kundalini Yoga & Gong Sound Meditation from 10-11.30am, Kundalini Yoga from 7-8pm, or Gong & Didgeridoo Sound Meditation from 8.15-9.15pm. All classes are 15€ or two for 25€ and include green juice or tea. No need to bring your own mats and blankets as these are provided. Pre-booking is essential, Whatsapp Anna on 610 968 027.

We hope you have an awesome October and great start to the new season.

Love The Nourish Team.x

Reset & Recharge:A Retreat for Professional Yacht Crew

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 – Coaching Palma

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 – Sixth Sense Mallorca

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.”

Where

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!

What’s Included

  • 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 – sabrina@coachingpalma.com | +34 605 297 900

Morgane – sixthsensemallorca@gmail.com | + 34 693 010 407

Prices are 675€ per person for shared accommodation – based on double occupancy (bring a friend or make a new one!) or 845€ per person for private accommodation. Spaces are limited. Book early to avoid disappointment.

NOURISH OFFER

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.

Hello September!

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 ouryogamind@gmail.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 info@escapadaretreat.com to reserve your place.

AN END OF SEASON RETREAT FOR YACHTIES

Mental health and self-care are increasingly important topics in the yachting industry. With so many yachties living on our beautiful island, Coaching Palma and Sixth Sense Mallorca have joined forces to create a ‘Reset & Recharge’ retreat for professional yacht crew that will run from 11-13 October. Unwind after a busy season with this combined wellness, coaching, and yoga retreat surrounded by nature in a beautiful 17th-century finca in the middle of the Tramuntana Mountains. Imagine starting your next season fresh, stress-free and rejuvenated. Find out more or make your booking by contacting Sabrina at sabrina@coachingpalma.com or on +34 605 297 900, or Morgane at sixthsensemallorca@gmail.com or + 34 693 010 407. Prices are 675€ per person for shared accommodation – based on double occupancy (bring a friend or make a new one!), or 845€ per person for private accommodation.

Those that are short of time but are still in need of a little bit of TLC can head to our favourite city Spa, Bikini Beach Boutique and Spa. Check out, enjoy and don´t miss out on their generous September offers!

Wishing you a sensational September,

Love The Nourish Team.x

Nice Cream!

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!

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MTA Summer School

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.

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The Organic Paradox

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.

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Find out what makes your kids move

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!

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Hello June!

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.

SEASONAL EATS

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 info@ilgelataiopalma.es, 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 eoilalchemy@gmail.com.

Wishing you a joyful June,

Love The Nourish Team.x

 

Cherry Cheer!

Everyone loves the shiny, big, black, sweet cherries in our markets and supermarkets right now in Mallorca. Kids adore eating them (and hanging them over their ears!). They are easy to add to meriendas, picnics or just a big bowl of them on the kitchen table.

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Fun with Fermentation

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.

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Hello May!

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 sarah@luckybodies.com or info@earthyoga.es.

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 sarah@luckybodies.com or info@earthyoga.es.

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

27th Volta Sa Dragonera in Canoe and SUP board

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…

The Plastic Revolution

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.

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Curious About Cosmocure

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.

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Hello March!

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 info@ckdmallorca.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!

ZEN OUT

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 info@fontsantahotel.com for more information.

Wishing you a magical March,

Love The Nourish Team.x

Cooking With Your Kids

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.

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Hello February!

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.

EVENTS CALENDAR

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 info@mymuybuenodeli.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 info@earthyoga.es, 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

 

 

Kids In The Kitchen

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.

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Spartan Race Mallorca 2019

The Spartan Sprint: It’s our shortest race. It is perfect for athletes of all levels; from first-time Spartans to regular runners. This 5km Sprint may be the shortest distance, but includes 20 of our most representative obstacles. If you think you can’t do it, you’re wrong! Come to the starting line to see what you are capable of. Be prepared for the unexpected.  Continue Reading…

New Year Nourishment

When it comes to detoxing after the holidays it is important to include foods into your diet that keep you feeling full but also support the liver, and are rich in amino-acids and vital nutrients. Try this very simple warming, cleansing and tasty meal.

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the Duke banner

Riding The Healthy Wave at The Duke

“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.

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Nourish the Guide

Trail Running II CXM SERRA NORD 2019

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.
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Nourish The Guide

Hello 2019!

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

Maya-sourdough.jpg

Bread For People Who Cannot Eat Bread

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.

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Hello Winter!

Hello Winter!

With the Christmas lights officially switched on across the island that holiday feeling is definitely in the air. At Nourish we’re preparing to wind down and enjoy some much deserved rest, relaxation and family time, and we hope you are too.

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Winter Walking in Mallorca

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.

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Glow From Within

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.

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The Super-Powered Pomegranate

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!!

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A dose of Digestion

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.

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Nourish Me Retreat

Hello November! Nourish Me Retreat

Hello November!

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!

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A Modern Martial Art for everyone

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!

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Paleo Pumpkin Pie

Halloween, Thanksgiving and pumpkin season call for a seasonal recipe that fills the house with smells of warming spices.

Replace the traditional Pumpkin pie with this easy to bake, healthier version…..

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Optimum Nutrition in Autumn

This time of year in Mallorca the markets are filled with pungent and colourful autumnal foods.  We are usually lucky enough to see beautiful, crisp blue skies during the days and have cosy evenings by the fire to enjoy all your favorite comfort foods.

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Living Without Screens

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.

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Santanyi Women’s Self-Growth and Spirituality Circle

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.

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Eating Disorder

Why Do I Have An Eating Disorder?

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.

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healthy skin

The Benefits of a Skin Care Regime

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…

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Meet The Name Behind Nourish

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.

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A Post Summer Cleanse

It’s almost the end of September which means a change of season. We love Autumn here in Mallorca as it brings cooler days and nights, clear blue skies, less tourists, cosier evenings with yummy comfort foods! Continue Reading…

Glow From Within

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

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Nourish The Kids

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…

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Juice

Get your Juice Fix in Mallorca

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!

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Exercise for Weight Loss?

This may seem strange coming from someone that makes people exercise for a living BUT, exercising as a weight loss strategy is a losing battle, and this has never been more apparent to me than now that I have started running.

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Happy mum-healthy, happy baby

Making the right decisions for your baby is a priceless investment with life-long returns. However, the modern world doesn’t make it easy with conflicting information coming from all angles and cheaply mass-produced goods, including food.

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Mila.J & Co

Meeting Mila.J & Co

After instantly falling in love with our pair of Mila.J leggings, we were intrigued to meet and find out more about creator Samantha Broughton’s ultra-cool, comfortable and inspiring new clothing brand.

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Yin Yoga

An antidote for modern living

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.

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Healthy crew snacks at sea

Healthy Crew Snacks At Sea

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.

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Nourish Newsletter

Hello June!

Hello June!

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.

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Ayurveda

Ayurveda in Daily Life

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.

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Newsletter

Hello May!

Hello May!

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!

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Reflexology

DIY Reflexology Techniques For Kids

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!

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Wild Azure

Wise Words from Wild Azur

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.
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Cycling

Time For A Challenge

There is only a week to go until the Mallorca312 and the training I have been doing has transformed me as a cyclist. I moved out to Mallorca six months ago after falling in love with cycling in the mountains.

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Simple Smart Food Bar

Not Just Another Juice Bar

It’s true that the smartest solution to a challenge is often the simplest. If your challenge is finding something fresh, healthy, and sustaining when you’re out – without visiting a restaurant – Simple Smart Food lives up to its name.

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bloated

8 Ways To Beat The Bloat

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?

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Santosha

Get Your Satisfaction at Santosha

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.

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Spartan Race

Spartan Race Mallorca

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.

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Rubbish washed up on the shore on the beach

Turn the Tide on Plastics

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.

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Be Kind and Rewind

We’ve all been there. Those times when you have so much on your plate that you just can’t seem to see how you are going to fit it all in. Then you jump from one task to the next just to find that you haven’t completed much of anything. This is life.

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Essential Oil

The Essential Oil First Aid Kit Every Parent Should Own

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.

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black and white cows in dutch meadow with blue sky

Meat-less March

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.

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mymuybueno Deli Display

A nourishing lunch at mymuybueno Deli

Pride, integrity, ambition, passion, and love. These words, in flowing script, are framed on the wall just inside mymuybueno Deli in Palma. Justine Murphy – this eatery’s dynamic English owner – lives and works by these values. They make a positive contribution to the experience of visiting this eatery, which opened in October 2017 to become the fifth division of Justine’s expanding mymuybueno company.

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My Root Canal Story

Did you know that each one of your teeth is related to a meridian which is connected to various organs, tissues and glands in your body? (A meridian is a bio-energetic flow to the internal organs associated with that tooth [1]

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8 reasons to exercise and age gracefully

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.
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Vegan vegetarian

How to Optimize your Diet as a Vegan or Vegetarian

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.

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healthy food for children

Healthy food choices for our children

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!

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12 Hugs A Day To Keep The Doctor Away

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?

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The Optimal Health Method

Environmental Conditioning-Learning to love the cold

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?

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Self Care

8 Easy Self Care Practices Anyone Can Do

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.

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Nourish The Crew 2018 Goals

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!

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Healthy food clean eating selection

Enjoy healthy, guilt free eating in 2018

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.

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Children cycling in Mallorca

Mallorca-A Cycling Paradise for Children

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.

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Speedfitness Intelligent Fitness

Intelligent Fitness

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.

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Eating seasonally in Mallorca

How to Eat With the Season In Mallorca

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…

Pick me ups for the Mallorcan Fall

Pick me ups for the Mallorcan Fall – The Best Natural Cold Cures

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!

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Recipes

Creamy Polenta Breakfast

One of my all time favourite  moments on my retreats is breakfast. After getting up and going into an invigorating qi gong or yoga class, you come out buzzing with energy and a healthy glow feeling genuinely hungry.

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Drinking safe water in Mallorca

Soulful Santanyi

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.

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Fall in Love with your life by exercising in nature

“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.

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Chocolate Avocado Mousse

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!

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Porrerres Image

Positively Porreres

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.

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Banana and Granola

Banana and tahini granola

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.

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How To Benefit More From Exercise As You Age

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.

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Mallorca

Mallorca – the perfect location for your retreat, but shhhhh don’t tell everyone!

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.

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clean water

How to drink enough clean water every day

As a nurse, naturopath and nutritionist, my greatest discovery this decade has been water. It sounds ridiculous that the answer I have been searching for all these years was right in front of my nose.

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Vegan Day Out

Vegan Day Out II

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!

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boost your energy

How to boost your energy to live a longer, happier life

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.

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Nutrition and Stress

The benefits of food and nutrition for stress relief

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.

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The benefits of yoga and meditation for stress reduction

The benefits of Yoga and Meditation for stress reduction

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.

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Woman running

Natural Running – learning to enjoy, not endure

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.

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View of Cala des Moro beach and its azure blue water

The benefits of salt water

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

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green smoothie apple spinach cucumber juice

Juice or Cleanse

Juice or Cleanse

Can drinking juice daily offer the same health benefits as a long-term cleanse or a juice retreat ? Does a juice a day really keep the doctor away? Or do we need to undertake a complete juice cleanse to achieve the ultimate pick-me-up?

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Two women walking on street

Nourish Yourself

Nourish Yourself

Celebrating our first week live!

We have received an amazing amount of positive feedback since we launched Nourish The Guide last week.
Thank you all for your love, support and kind words.
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Fresh organic vegetable and fruit juices

Why Juice?

Following on from her first article on the topic, Nutritional Therapist Suzanne Garaty quickly explains the benefits of treating juice as intravenous nutrition. Juicing is a wonderful way to expedite the delivery of superfoods to your bloodstream – it’s a fact.

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Juice made from vegetables

Juice for life

Suzanne Garaty is a Nutritional Therapist, food coach and natural chef. In the first of our three-part series on the benefits of juicing, she explains how what we put in our bodies today, gives us an opportunity to discard damaged cells from the past, and start with a clean slate.

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Woman doing yoga

The Power of Stillness

“When there is silence one finds the anchor of the universe within oneself” – Laozi

As I sit down to write, it is less than two weeks until my wedding day. To say things are hectic is an understatement.

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