We’ve been spruiking the benefits of chia for heart health since forever, and now with Heart Health Week around the corner, we thought there was no better time for a refresher on all the heart-loving properties of our favourite super seed. 

Chia for Heart Health

Just one tablespoon of chia each day can provide a range of essential nutrients with a long list of health benefits, including links to lowering cholesterol, regulating heart rhythms and blood pressure, preventing blood clots, and decreasing inflammation. 

In particular, chia’s rich source of Omega-3 ALAs offers powerful heart health properties, with a large Chinese cohort analysis of more than 63,000 people showing those with the highest intakes of Omega-3 fatty acids from seafood and plant sources had a 17% reduced risk of cardiovascular mortality.

As our resident dietitian, Emma Morris, says: “Research shows that plant-based Omega-3 is essential for a healthy heart as it helps to lower cholesterol. Both Omega-3 ALA (found in chia) and DHA (found in oily fish) are vital for reducing the risk of cardiovascular disease.  The Heart Foundation recommends a daily consumption Omega-3 ALA and just 1 tablespoon of chia will provide you with your full RDI.”

Chia also provides a good source of both soluble fibre and insoluble fibre, which have been linked to improved heart health. According to Harvard Medical School, fibre’s role in preventing heart disease is thought to stem from its ability to lower both blood pressure and cholesterol.

Walnuts & Chia: A heart-healthy match made in heaven

One of the best things about chia is that it is super versatile and has virtually no flavour of its own, making it an easy match for your other favourite healthy foods.  There is a rich variety of other nutritious foods that also boast impressive heart health benefits and one of our current favourites are Australian Walnuts.

Like chia, walnuts pack a hefty health punch for their size. Just a handful (30g, or approximately ten walnuts), as part of a healthy diet, has recently been found to offset inflammatory effects within the body, keeping blood vessels healthy, which prevents the hardening of arteries.  In 2017, research published in the Journal of the American College of Cardiology showed that consuming walnuts was associated with a 29% reduction in the risk of cardiovascular disease.

Walnuts have also been shown to improve blood cholesterol, with a recent meta-analysis of 13 studies finding that 40–100g of walnuts a day can lower both total and ‘bad’ LDL cholesterol levels, without affecting ‘good’ HDL cholesterol.

Get it together

Make the most of all those heart-loving benefits by combining chia and walnuts.

Here are just a few of our favourite recipes:

 

 

 

We have been devastated to witness this unfolding global health crisis and wish to extend our support and best wishes to all our chia-leaders, friends, family and community.  We hope everyone is staying safe and as well as possible during this uncertain time.

While we know this is a very difficult time for everyone, there remains an opportunity for growth and new hope. Our goal is to keep looking for that silver lining — whether it’s having more time to spend with your family, a chance to get those home reno projects finally underway, or just simply having the quietness to reflect. How often does the world slow down for us to catch up with life? Staying grateful for what we have and keeping our mindset positive will have an enormous impact on our wellbeing during this time.

Thank you to health workers and essential workers

As we watch doctors and nurses go into the frontline battle against this virus every day, we are overwhelmed with respect and gratitude for the vital job they are doing. We would also like to extend a very sincere thank-you to all other essential workers who are putting themselves in potential danger every day to help the rest of us stay safe. To those working in our supermarkets, to our police force, childcare workers, posties, in our food supply chains, janitors and all others still carrying on their important jobs right now, we cannot thank you enough.

Health from within

During these bizarre times, it can definitely be tempting to forget your usual healthy habits. Many of us might be struggling to keep up with our regular exercise regimes, while the increased stress can have us reaching for high-calorie, low nutrition foods and sugary snacks. 

With so much doom and gloom in the world around us, it can be all too tempting to settle into the couch for a few weeks of Netflix bingeing and comfort eating. And indulging in these activities isn’t really all that bad, as long as you stay mindful of keeping your healthy balance. 

Looking after your own wellbeing has never been more important than right now. A healthy immune system is critical in not only protecting against coronavirus but also in protecting against other more common placed illnesses like colds and the seasonal flu. It is also hugely important to consider your mental and emotional health at the moment. We encourage you all to seek out healthy, nutritious food (as we know, gut health and immunity are intrinsically linked) and try to get a little exercise every day, even if it’s just a walk around the block. Fresh air, vitamin D and a change of scenery can make a world of difference to not only your physical but emotional wellbeing.

For many of us, being suddenly housebound means we are now responsible for preparing much more of our daily meals than we are used to. But eating healthy doesn’t have to be hard work, just remember to try to eat plenty of fresh fruit and vegetables, include healthy grains, proteins, and of course your favourite super seed, chia.

A chia-ful lockdown 

We know this has been a very difficult time for many people and there are still many challenges to come. Here at The Chia Co., we have closed our physical offices and will be scaling back some of our daily operations. However, our supply chain of chia seeds to distributors and retailers remains in place.

We are also pleased to let you know that our online shop is also still up and running. If you do choose to include chia as part of your diet during this period, we are happy to offer free shipping on all orders over $30. This discount will be automatically deducted at checkout. 

Time to get creative

If there is one thing all this extra time at home is good for it’s an excuse to get a little creative in the kitchen! Many of us are too busy in normal life to really indulge in cooking adventures, so now is the perfect time to get your Nigella on and whip up some of those recipes you’ve always meant to try. Check out our recipe section for a huge variety of meals, snacks and desserts that’ll keep the whole family in good spirits:

 

Main photo by Paige Cody on Unsplash

This week, 13—20 March, is Coeliac Awareness Week, which aims to raise awareness about coeliac disease and the need for it to be treated seriously.

Coeliac disease is a permanent autoimmune disorder that causes an intestinal reaction to the gluten found in wheat, barley, rye, and oats. 

Here in Australia, it is estimated that more than 355,000 people have coeliac disease — that’s 1 in 70 people. But, a staggering 80 per cent of those people don’t know that they have it. While there has been an increased awareness of the disease within the general community in recent years, there is still a huge gap in people’s understanding of what it is and what symptoms to look out for. Many people may be suffering for several years before seeking a diagnosis. 

Coeliac Australia has been working hard to raise the profile of coeliac disease with medical professionals and the broader community. They hope that by raising awareness we can improve Australia’s low diagnosis rate, encouraging more people to seek help and ultimately feel better.

Could you be at risk? 

There are more than 200 symptoms of coeliac disease, with the most common being bloating and pain in the stomach, digestive issues like diarrhoea, vomiting and constipation, weight loss and fatigue. Because coeliac disease limits your ability to absorb vital nutrients it can lead to many other medical conditions. Left untreated, coeliac disease can cause chronic ill health and lead to liver disease, osteoporosis, other autoimmune illnesses and cancer.

A diagnosis of coeliac disease is the first important step to managing symptoms and reducing the risks of long term health problems. If you think that you or someone you know could be at risk of coeliac disease, we encourage you to take the quick online assessment from Coeliac Australia. 

Eating a healthy gluten-free diet
For those eating any free-from diet, making sure you are still getting essential nutrition is really important. Gluten itself doesn’t contain any vital nutrients, however, according to Harvard Health, gluten-free foods are commonly less fortified with folic acid, iron and other nutrients than regular, gluten-containing foods. And gluten-free foods tend to have less fibre and more sugar and fat. 

Thankfully, there are a number of high-nutrition foods, like chia seeds, that are easy to incorporate into gluten-free meals. And, as luck would have it, our Chia Seeds Black 500g are now eligible for a ‘members only’ discount for Coeliac Australia members! If you’re a member of Coeliac Australia, you can get a  5% discount on this product when purchasing from a Woolworths store or from Woolworths Online. 

Here are just a few of our favourite healthy, delicious gluten-free recipes:

Breakfast: Protein pancakes
Start your day with a stack of delicious, protein-rich chia pancakes. With almond meal replacing flour, coconut oil and chia “eggs,” this recipe is also great for vegans and dairy-free avoiders.

Lunch: Tuna Sweet Potato Jackets
With tuna and chia seeds both offering a rich source of healthy omega 3 fats, these sweet potato jackets are the perfect gluten-free lunch. 

Snack: Banana Raspberry Muffins
Muffins without gluten, you say? Yep, you can do it. Hot tip: store these in the freezer and grab one on your way out the door in the morning. It’ll be thawed and ready to eat right on time for those 3pm hunger pangs!

Dinner: Chia & Zucchini Meatballs:
Who says you can’t enjoy a hearty, steaming plate of spaghetti and “meat”balls on a gluten-free diet?? This version (created by @healthyfrenchwife) is totally gluten-free and vegan.

Dessert: Berry Cheesecake:
Need we say more? The perfect way to end any day, this gluten-free dessert combines fresh, juicy raspberries with chocolate and an almond-meal base.

Balance is key

At The Chia Co., we believe in balanced, wholefood diets and that unnecessary food restriction should be avoided as much as possible. If you think you’ve been experiencing symptoms related to coeliac disease or gluten sensitivity, speak to your doctor before adopting a strict gluten-free diet.

 

 

Image credits:
Hero image via Coeliac Australia https://www.coeliac.org.au/

Chia Live photo by Frank Flores on Unsplash

On 20 March we will be joining in celebration for the International Day of Happiness – an annual awareness day established by the United Nations with the purpose of inspiring more happiness for people around the world.

This international day was the outcome of the UN’s happiness resolution in 2011, which formally recognised the pursuit of happiness as a fundamental human goal. It also highlighted the need for country leaders to take a more inclusive and balanced approach to economic growth, to promote sustainable development, poverty eradication, happiness and well-being of all peoples. All 193 UN member states have adopted this resolution and committed to making happiness for all people a greater priority.

Each year, the International Day of Happiness is celebrated with a specific thematic focus, coordinated by Action for Happiness, a non-profit group of people from 160 countries. This year’s theme is “Happier Together”, encouraging us to focus on what we have in common, rather than what divides us.

The United Nations invites each person of any age, plus every classroom, business and government to join in celebration of the International Day of Happiness. There are a number of ways you can get involved in this joyful celebration — join the Day of Happiness community to discover events and activities near you. 

How to be happier every day

While none of us can expect to be happy all the time, we believe that making small changes in the way we think and relate to ourselves and the world around us can make a big difference. As part of their global pledge towards greater happiness for all people, Action for Happiness has defined ten key actions that they believe can contribute to happier living. Take a browse through the following list, and think about how you might be able to bring more happiness to your day-to-day. 

  • Do things for others
    Generosity is linked to the reward mechanisms in our brains. When we give our time, energy and kindness to others it not only helps them, it’s also great for our wellbeing too.
  • Connect with others
    People with strong and broad social relationships tend to be happier, healthier and live longer. Family and friends provide love and support, while community and social connections can help foster a sense of belonging.
  • Move your body
    Being active isn’t only good for our physical health, but it makes us happier too. From walking or running to dancing or yoga, getting your body moving can instantly improve your mood. 
  • Be more mindful
    Practising mindfulness and being more aware can work wonders for well-being. Mindfulness helps us to get more in tune with our feelings and can provide relief from unhelpful thought patterns like dwelling on the past or worrying about the future. 
  • Keep learning
    Stay curious. Learning new things exposes us to new ideas and engages us with new people. It can also give us a sense of accomplishment and helps boost our self-confidence and resilience. Think about the ways you can bring more learning into your every day — from sharing new skills with friends, joining clubs, or playing a new sport. 
  • Have goals
    Goals motivate us to think positively about the future. They give our lives directions and bring a sense of satisfaction and accomplishment when we reach them. Remember that goals are supposed to be challenging and exciting, but also realistic. Unachievable goals may only lead to stress. 
  • Bounce back
    Failures, loss and regrets – perceived or not – experiencing difficulty in life is inevitable. But, the way in which we respond to setbacks is within our power to control. Learning to pick ourselves up and get back on track builds self-confidence and inspires optimism.
  • Find the good
    Be a “glass half full” person and focus your attention on the positive aspects of a situation. While we need to be realistic about life’s ups and downs, finding ways to see the good can help bring more happiness into your daily life.
  • Accept yourself
    Nobody is perfect, and being aware of our shortcomings can be an important tool in personal development. However, it can be all too easy to dwell on our flaws. When we make the choice to be kinder to ourselves we increase our enjoyment of life, our resilience and our well-being. It also helps us accept others as they are.
  • Be part of something bigger
    What gives your life meaning? For many, this might be religious faith. But there are plenty of other ways to find a sense of purpose in life, like community groups, being a parent, or doing a job that makes a difference.

 

Photo by Delaney Dawson on Unsplash

New decade, new you.  Well… kind of. 

We all dream of flipping a switch on New Year’s day and starting fresh on a clean slate, but the reality is we have to bring our same body (and ailments!) with us into 2020. And for many of us, this may mean continuing to put up with a bad back. According to this Global Burden of Disease study, back pain is the largest contributor to disability worldwide, with lower back pain (a particularly common issue) thought to affect 540 million people globally at any one time.

Back pain can be caused by a sports-related injury, an accident, or a congenital condition such as scoliosis. But most of the time, it simply develops during the course of day-to-day life. Lifestyle factors such as poor posture, stress, and repetitive activities at work or home, such as sitting at a computer or lifting and carrying, can all lead to muscle tightness, stiffness and backache.

The good news is that, while there’s no magic New Year’s wand to wave, there are a few simple things you can do to help make 2020 (and beyond) better for your back**. 

Get moving

While our ancestors may have been out working in the fields, hunting and gathering, most of us modern folk spend a whole lot of time sitting down. From your morning commute to desk work, meetings, dinner dates, and reclining in front of Netflix — it’s incredible to think about how much time we actually spend in a seated position. And all this sitting can be really bad for our backs and health generally. Live a life less sedentary by making an effort to get up and about whenever you can throughout the day. Researchers agree that one of the most important things that people with back pain can do is to stay as physically active as possible in daily life and exercise regularly. Make a point to leave your desk at lunchtime and get outside for a walk, or get off the train a station early on your way home. The key here is more about doing it regularly, not so much about how long or how hard you exercise. 

Stretch

It seems obvious, but many of us forget the simple relief that comes from giving those stiff back muscles a gentle stretch. It doesn’t just feel good – by regularly stretching your back you can reduce the risk of injury, improve your range of motion, prevent joint stiffness and enable your back muscles to work more effectively. All this combines to improve back pain.

Here are four essential stretches to support better back health: 

Partial Crunch/Pelvic Tilt
The pelvic tilt is generally the first exercise recommended for recovering from back pain and helping to develop spinal stabilisation.

  • Lie on your back with knees bent and feet flat on the floor.
  • As you exhale, contract your abdominal muscles and flatten the small arch of your back, pressing it into the floor.
  • Lift your head and shoulders slightly up off the floor as you reach toward your feet with your fingertips.
  • Hold for 5 to 10 seconds. Relax and return to the starting position.
  • Repeat 5 to 10 times.

Cat-Cow Stretch
This simple manoeuver gently stretches the lower back muscles and helps realign the spine and pelvis.

  • Begin on your hands and knees. 
  • Contract your abdominal muscles to pull your belly button up towards your spine, and slowly round your back, arching toward the ceiling
  • Allow your head to drop forward and curl your pelvis under.
  • Hold for 10 seconds before returning to the starting position.
  • Then, begin to stretch in the opposite direction by raising your head up and directing your eyes look towards the ceiling. 
  • Let your pelvis tilt forward, scooping through your lower back as your belly reaches down toward the floor.
  • Hold the position for 10 seconds, then return to the starting position.
  • Repeat both stretches about 5 to 10 times.

Child’s Pose, supported
A supported Child’s Pose gives a gentle stretch to the lower back, hips, thighs and ankles, and improves circulation to the spinal joints. 

  • Kneel on the floor and stack one or two bolsters (or thick cushions) in front of you, between your knees. 
  • Bring your feet in toward each other, and sit your hips back towards your heels as you lean forward, resting your torso and one cheek on the bolsters (with head turned to the side). You can also place a blanket under your knees and a rolled blanket behind your knees for added comfort if you need.
  • Relax in the pose for 5 to 10 minutes.

Bridge Pose
This backward bend encourages the release of the chest, shoulders, and hips while strengthening the backside of the body. 

  • Lay on your back on the floor, with your knees bent and heels pulled in close to the hips.
  • Using your glute muscles, slowly lift your hips off the ground, keeping your pelvis straight and drawing your tailbone slightly toward your knees.
  • Walk your shoulders underneath the body to reach your pelvis higher. Your hands can be clasped under your back, or pressing into the floor by your side.
  • Hold for five slow breaths.

Posture 

The way you hold your body while standing, sitting and moving about your day might be impacting your health more than you realise. If your posture is good, the bones of the spine are correctly aligned. And if not… well, say hello to aching muscles, stiffness, and (in some cases) injury. Improving your posture will take a little effort initially, but once the good habits are in place, it will become subconscious effort like breathing. Here are a few easy exercises that can help — aim to practice these throughout the day, and before you know it, good posture will be second nature.

Stand tall
When standing, imagine that a strong cord is attached to the top of your head pulling you upward and making you taller. Your ears, shoulders, hips, knees, and ankles should be even and line up vertically. Try to keep your balance centred and your pelvis level — don’t allow the lower back to sway. Imagine stretching your head toward the ceiling, lengthening your neck (keep those shoulders back and down!) and increasing the space between your rib cage and pelvis. Picture yourself as a tall, elegant ballerina rather than a soldier stiffly at attention.

Upper-body stretch
Stand facing a corner with your arms raised, hands flat against the walls, elbows at shoulder height. Place one foot ahead of the other. Bending your forward knee, exhale as you lean your body toward the corner. Keep your back straight and your chest and head up. You should feel a nice stretch across your chest. Hold this position for 20–30 seconds.

Shoulder blade squeeze

Sit up straight in a chair with your hands resting on your thighs. Keep your shoulders down, and your chin level. Slowly draw your shoulders back and squeeze your shoulder blades together. Hold for a count of five, then relax. Repeat three or four times

Arm-across-chest stretch
Raise your right arm to shoulder level in front of you and bend the arm at the elbow, keeping the forearm parallel to the floor. Grasp the right elbow with your left hand and gently pull it across your chest so that you feel a stretch in the upper arm and shoulder on the right side. Hold for 20 seconds; relax both arms. Repeat to the other side. Repeat three times on each side.

**A word of caution:
As with any sort of pain, it is crucial to figure out the source so you can properly treat it. If you have back pain that feels sharp or sudden, or if the pain extends beyond your low back, or is accompanied by symptoms like abdominal pain and nausea, you should consult a doctor. Similarly, if you have a history of lower back injury or disc problems, always see your doctor before trying any new exercise.

Waking in the morning to the smell of freshly baked bread and the rich aroma of coffee… Breathing in that earthy fragrance of warm ground right after rainfall… the scent of a freshly mowed lawn wafting on a summer breeze… Few things in this world have the power to evoke emotions in quite the same way as our sense of smell.

The connection between what we smell and how we feel is inherent to our existence. As one of our five key senses, the ability to smell undoubtedly played a key role in the survival of our ancestors, helping to guide them towards desirable locations, and away from danger. Nowadays, our use of this powerful sense is perhaps a little less “animal” but is still just as important, impacting on a range of things including our sleep, moods, stress, self-confidence and even our physical performance. 

How it works: 

The impact of scent on our thoughts and feelings is caused by associative learning. Our olfactory receptors (or “bulbs”) are directly connected to the limbic system, a set of structures in the brain that deal with emotions and memory. As our olfactory bulbs register a smell, the brain makes a connection between the odour (or elements of that odour) with a previous event or experience. And voila — as the memory is evoked, so too is the emotion. 

Is it always subjective? 

Seeing as our “feeling” response to smells is caused by our memory of past experiences, does that mean that every person will have their own unique reaction to smells?  Well, yes and no. There are definitely instances where a certain smell might conjure a memory and feelings that are unique just to you — like the smell of old tobacco reminding you of your Grandfather, or the scent of perfume that was worn by your favourite Aunty. But, for the most part, we all experience similarly pleasant or unpleasant associations with typical smells. 

Some scents to try: 

While there are no guarantees, here are some commonly agreed upon scents and their associated moods. Why not try them out for yourself to see if you recognize any impact on your experience? 

  • The clean, refreshing scent of lemon is thought to increase feelings of confidence, reduce stress and promote wellbeing and calm. If you’re having a difficult day at work, worrying about a looming deadline, or perhaps feeling overwhelmed by a messy house, try a whiff of fresh lemon! 
  • Peppermint is generally invigorating. The scent has been shown to increase activity in the part of the brain responsible for waking us up in the morning, according to Bryan Raudenbush, a psychologist at Wheeling Jesuit University in West Virginia. His research has also shown that athletes run faster and do more push-ups when exposed to the scent, so why not try adding a few drops of peppermint oil to your wristband before a workout? 
  • Jasmine is usually recognized as a sleep aid. As Raudenbush says, “Research has shown that the scent of jasmine in your bedroom leads to a more restful night of sleep and a greater level of alertness the following day.” Use jasmine oil in an aroma diffuser next to your bed, or try a few drops of jasmine oil on your pillow. 
  • The symbol of love, roses are memorable for more than just their beautiful appearance — their aroma can actually help memories to set!  In 2007, researchers from the University of Lübeck demonstrated that taking a whiff of rose scent while learning a task, and then being exposed to the same smell during sleep, led to an improved level of recollection the following day. So, the next time you’re struggling to learn a new task or remember a speech, why not try adding a rosy fragrance?
  • Lavender has long been prized for its relaxing properties. Exposure to lavender scent can decrease heart rate, which makes it perfect for unwinding at bedtime. Add a few drops of lavender oil to your bath, spritz your sheets with lavender water, or add a vase of lavender stems to your bedside table. 

 

(Photo by Leah Kelley from Pexels)

Can you believe it’s been 20 years since the year 2000? We don’t know about you but when we look back, it seems like only yesterday that we set off excitedly to a huge New Year’s Eve party, champagne in hand, listening to Mambo No. 5…  along with the mild undercurrent of anxiety that the world might end, or that all our computers would crash and send us into an apocalyptic nightmare. How cute.

But if we take a deeper look at the last two decades, the changes have actually been plentiful and ‘lit’. From the rise of social media to society becoming more ‘woke’ about how our planet is run, and the way we all live has had a major overhaul. 

With a brand new decade now stretching in front of us, let’s take a quick look at just some of the ways our world has changed for the better since the new millennium hit us with full force.

Understanding climate change

Supported by extensive scientific research performed and reported across the world, climate change has been one of the biggest concerns of the last two decades. And never more so than today. As with any large issue, the spread of awareness globally means we have been able to act in small ways to start making big changes in the world, to have our say and stand up for our rights as humans, and to influence the way things are done on a higher level. 

The increased awareness of environmental issues has also led to an increased focus on sustainability, with both consumers and companies striving towards more sustainable models of production, use, re-use and recycle in almost every industry. 

Importantly, the rise in awareness has also helped shape a more informed and empowered younger generation, who are actively striving for a better future. More power to them! 

Easier to be green

Whether it’s limiting our use of plastic bags, growing our own fruit and vegetables or using natural cosmetic products, we are constantly thinking up new ways to look after our environment. Back in the 90s, “Being green” used to be a somewhat niche term reserved for idealistic “hippies.” Now, it’s an aspirational lifestyle choice. With the rise in awareness and popularity of being eco-friendly, organisations have come up to the plate providing us with a plethora of advice and tools to help us on our earth-saving journeys. 

Food transformed

With increased awareness of food-related intolerances on the rise, and the inclusion of health, environmental and moral factors, the last 20 years have seen us looking at what we eat in a very different way.

Having the option to forego certain ingredients has allowed us to make personalised decisions about what we consume and hopefully start to make an impact environmentally on issues like palm oil production. 

Athleisure bringing fitness into the cool mainstream

Fashion trends have come and gone and even done a full cycle back to the 90s. But Athleisure is proving to be an exception, offering a blend of style and comfort. With celebrity endorsements, flattering functional designs and huge designer labels coming out with their own luxury versions, the last decade has seen this trend become more popular. So popular in fact that even in 2015, when the whole retail industry stood flat, Athleisure sales rose by 12%. The rise of this fashion trend says a lot about our views towards health and wellness, and what is considered desirable. Say goodbye to the 90s heroin chic, and hello to healthy, strong and sporty. Today, it’s cool to be fit! 

Smoking vanished from restaurants and public places 

It’s crazy to think that it wasn’t so long ago that people were smoking in bars, restaurants, and cafes. All over the world, with varying laws, the crackdown on smoking in public spaces, areas where food is served, and even outside certain buildings has meant different things to different people. While we maintain that every person has the right to make their own choices,  passive smoking has been proven to have serious negative health implications. There is no doubt that we can all benefit from stricter regulations that protect the air in shared spaces — especially for those with health conditions, pregnant women, children and seniors. 

Since the year 2000, popularity in smoking amongst youths have decreased substantially. According to this 2018 report, since smoking peaked among high school seniors 20 years ago, smoking prevalence has plummeted by nearly 80%. Smoking bans in Australian workplaces are also showing a significant impact on reducing tobacco consumption, with an estimated 1.8% reduction in the nation’s cigarette consumption per year since the new laws came into effect. So, it’s safe to say all these new smoking laws are making a pretty big impact on health —and we think that’s great. 

“We’re all going on a summer holiday…”! It’s the dream that gets us through those long winter months. But, for many of us this summer, heading overseas or even interstate on a summer holiday might not actually be a reality. With devastating fires raging across the country, many of our favourite national holiday destinations are a definite no-go. Add to that the crazily-hiked prices of travelling in peak season, and the no-longer-ignorable environmental impact of air travel, and it’s easy to see why you might be opting for a vacation closer to home this summer. 

But, it’s not all doom and gloom. If you’re forgoing the out-of-town vacation this summer there’s no reason why you can’t still enjoy an incredible summer holiday. Keeping your holidays close to home saves money and also means less time cooped up on planes and trains — which means more time actually enjoying your loved ones = win, win, win!  So, brighten up and make this summer staycation one to remember. 

Here are some of our top picks for summer staycations this year:

Explore your region.

You’d be very surprised by some of the amazing experiences that are likely within just a few hours drive from home. Hop in the car (or better yet, take the train!) for a day road-trip. Get to know your regional landmarks, visit local wineries and artisanal producers. Exploring your own backyard not only reduces your greenhouse gas emissions but also means that your travel dollars are going to support local businesses and communities. 

Stay at a fancy city hotel. 

Take the amount you might have spent on flights or a week-long holiday and splurge on a few luxurious nights at a fancy hotel! It’s an expense that most of us wouldn’t dream of forking out for in normal life, but when you consider what that summer holiday might have cost you — with travel, accommodation, activities and food — a couple of nights at a five-star hotel should still leave you better off! Pack your glad rags and role-play as rich out-of-towners. Get a glimpse of your city from a new perspective, eat out or order room service, stretch out by the pool and enjoy those crisp linens.

Backyard camping

A great one for the whole family! Set up your tent and blow-up mattresses, grab your bug spray, and stock up on delicious campsite snacks. Use your backyard camping experience as a holiday from your devices, and instead enjoy the simplicity of low-tech entertainment. Tell stories, cook dinner over a bbq grill, and play board games by torch-light.

Spa day 

Another way to make good use of those saved travel dollars. Book yourself in for an indulgent spa day and let the soothing sights, sounds and smells whisk you away to paradise. We rarely have time to take time out like this in daily life, so make the most of it with a massage, facial – the works! Better yet, why not avoid the outside world altogether and hire a massage therapist to actually come into your home? You absolutely deserve it!

Play tourist

When was the last time you took an idle stroll through your town? Use that holiday time this summer to enjoy a day or two playing tourist. Start with breakfast or coffee at a cafe you’ve never tried, and spend your days exploring art galleries, museums and public gardens. Indulge in a little shopping, see a show, and book yourself into a new restaurant for dinner. The busy-ness of our everyday life during the year usually means that we miss out on doing a lot of things we want to do, like visiting that new book store or seeing that latest exhibition. This summer staycation is a golden opportunity for you to remedy that, and remind yourself just how much you love where you live. 

Try something new

A holiday to a foreign land or culture is the catalyst for many of us to try out new and exciting activities. But there’s no reason you can’t do that on your staycation! Learn new skills with a day-long art or cooking class, or seek out adventure with local outdoor groups. From abseiling, kayaking, to skydiving (if you’re game!) – there are endless ways to find excitement and adventure without leaving your city.

Australia is the beautiful home of The Chia Co.  Our company roots are in Australia and on behalf of all team members we have pledged a monetary donation to the Country Fire Authority.

Our thoughts are with the communities and families affected by these devastating fires and we want to thank all the firefighters and volunteers who are working tirelessly to help protect our country and to those who have already donated as every contribution counts.

Here are some more ways you may like to support:

—John Foss, CEO & founder, The Chia Co.

With Christmas around the corner, the work parties over and all (well, maybe most!) of your preparations for this busy time of year sorted, now could finally be the time to relax into the holidays. And what better way to do it than to switch off from the outside world for a while with a good read.

We don’t know about you, but the thought of sitting by the pool or at the beach with a tablet or a good book gets us pretty excited. With our lives being so busy during the working year, it isn’t always possible to get stuck into a really good book. So taking advantage of these precious quiet moments can help us to get in some me-time and recharge from what can sometimes be such a stressful time of year.

Aside from the enjoyability, reading also offers a number of health benefits. According to a 2009 study by researchers at the University of Sussex, reading for just six minutes can reduce stress levels by as much as 68%. And, another study which was published in Social Science and Medicine in 2016 actually found a correlation between reading and long lifespans.

So with this in mind, we have come up with our essential reading guide for these holidays to help you on your way.

The Testaments 

As the sequel to Margaret Atwood’s ’The Handmaid’s Tale’, this deeply moving book is said to be jarring and dramatic and one that is hard to put down. Blessed be the author! Find it here> 

Quichotte: A Novel

The New York Times best-selling author Salman Rushdie gives us this exquisite satire on the world we live in today. Quichotte is a metafiction that tells the story of an addled Indian American man who travels across America in pursuit of a celebrity television host with whom he has become obsessed. Find it here >

City of Girls

By the author of Eat Pray Love, this big-hearted and wise novel is set in the 1940s where frivolous and fun-loving Vivian Morris arrives in New York with the goal of “becoming someone interesting” – and in short order she is, but for all the wrong reasons. Find it here>

Dooce: Blog

Although there were personal websites that came before hers, certain elements conspired to make Heather Armstrong’s Dooce one of the biggest public diaries. Armstrong became one of the first high-profile cases of somebody being fired for writing about her job. Now covering such subjects as family life, postnatal depression, motherhood, puppies and her Mormon upbringing, and with an army of personal bloggers perhaps not directly influenced by, or even aware of, her work – she represents the hundreds of thousands who decide to share part of their lives with strangers. Find it here >

Run Away – Ebook

Master of suspense Harlan Coben brings us this thriller from the view of a parent whose daughter goes missing and doesn’t want to be found. Then spotted by chance, playing the guitar in Central Park is the drug-addicted girl, leading you into a dangerous world you never knew existed. Find it here>

Challenge Accepted 

Funny woman, Instagram star and international comedy sensation, Celeste Barber’s Challenge Accepted! is a hilarious and outspoken guide to life, unwanted gas and how to rock a sexy scar. It’s real, like totally, really real. Find it here >.

Scrublands

Winner of the 2019 CWA Dagger New Blood Award for Best First Crime Novel, Scrublands by Chris Hammer is set in a fictional Riverina town at the height of a devastating drought, Scrublands is one of the most powerful, compelling and original crime novels to be written in Australia. Find it here > 

Citizens of the World – Blog

Travel and lifestyle bloggers Meghan and Dominic Loneragan take us all around the world, cover lifestyle subjects from health issues to environmental hacks and even have a section for our little folk covering parental topics. This blog is as interesting as it is useful. Find it here >

Nowhere Child – Ebook

Inspired by Gillian Flynn’s frenetic suspense and Stephen King’s masterful world-building, The Nowhere Child is a combustible tale of trauma, cult, conspiracy, and memory. It is the remarkable debut of Christian White, an exhilarating new Australian talent. Find it here >

Back after the Break – Ebook

Our very own Osher Günsberg opens up in a powerful, dark, funny and heart-wrenching memoir about life, love and living with mental illness. Find it here >

If there was one key theme that dominated our thoughts, news feeds and social channels this year, that would be our environment. From climate strikes and protests around the world to news reports from the UN, and even our favourite celebrities joining the debate — you’d have to be living under a rock to not have felt the social impact of sustainability and climate change.

While it can be easy at Christmas to get swept away with the fun and festivities, the reality of these global issues remains. The planet doesn’t go on holiday just because we do! Christmas is undoubtedly one of the most wonderful times of the year — but it’s also one of the most wasteful. 

Luckily, less waste doesn’t have to mean less fun! To get you thinking more sustainability this Christmas, we present our 12 Days of Sustainable Christmas:

Day 1: A reusable water bottle:

Great as gifts, or even as a treat for yourself! There are so many options for great reusable flasks and bottles today, here are just a few of our favourites: 

Day 2:  Eco entertaining 

Skip the disposable plates and cups. Instead, ask a few friends or family members to loan you some plates, cups or cutlery that can be washed and returned to them. Or, charity shops often have plates and cups you could buy for a steal — simply use them, wash them afterwards, and donate them back to the shop. This way, not only are you reducing your party waste, but you’re also supporting a valuable part of your local community. 

Day 3:  Beeswax wraps

Buy these for yourself, or treat your loved ones to a plastic-free way to keep food fresh — a very handy stocking stuffer! There are plenty of great eco brands to choose from, or get a little crafty and make your own. 

Day 4: Recycling gift wrap

Did you know that one of the biggest sources of waste each Christmas is from the wrapping paper?  This year, why not reduce your wrapping waste by choosing reusable boxes or paper bags? Better yet, make the wrapping part of the gift itself by using a beach towel, a cute hair scarf, or wall hanging. 

Day 5: Gift of food

Nothing says “Merry Christmas” like a delicious treat! Get creative in your kitchen and whip up some festive goodies that you can serve to guests, take to your work party, or add to Christmas stockings (wrapped in a homemade beeswax wrap, of course!) Need a little inspiration? Take a look at our Gift of food suggestions.

Day 6: Experience gifts

Instead of buying stocking-stuffer gifts for the sake of it, or risking a gift not being used and sitting in a cupboard collecting dust, why not look into gifting your loved ones amazing experiences? From organic wine tours, movie tickets, wildlife park memberships and even guided foraging trips, there are so many options. And the best part? There is no need to gift wrap!

Day 7: e-Cards

Christmas cards are lovely to receive, but these merry messages are usually foiled or plastic coated (aka not recyclable. Luckily,  there are plenty of websites and apps that can help you create beautiful, unique and delivered-in-an-instant E-cards. And, with the ability to add moving image and sound, going digital is a really easy and fun way to say Merry Christmas to loved ones. 

Day 8: Lovely leftovers

Few things bring more joy than a well-stocked Christmas table! And, by being a little clever with your leftovers, you could still be enjoying that festive meal in the days and weeks that follow. Leftover cold meats and salads are perfect sandwich fillers — they’ll typically last 3-5 days in the fridge if well covered. Give your leftover mashed potatoes new life as cheesy potato fritters, and turn your leftover vegetables into a boxing day veggie soup, a great meal that’ll keep for weeks in the freezer.

Day 9: Gifts that grow 

Give a gift that gives back to our ecosystem. Trees and flowering plants are a thoughtful gift that will bring years of joy, or opt for potted plants for your apartment dwelling friends. Growing gifts are also a great opportunity for learning for little ones — we love these cute, clever and so-much-fun plantable colouring pencils. 

Day 10: Shopping bag 

Single-use plastic bags are so 2015. Help your family and friends make the transition into reusable shopping bags with these chic, eco-friendly carry-alls from Baggu.

Day 11: “Adopt” an animal

World Wildlife Fund has a range of adorable at-risk animals available for symbolic adoption, like a koala, lion cub or red panda. A tremendous gift idea for caring kids, your adoption will include a plush toy and an adoption certificate, along with other goodies.

Day 12: Indoor herb starter kit

Growing your own herbs is a really easy (and delicious) way to reduce waste. It’s also a fantastic gift idea that will have you popping to your loved one’s mind every time they reach for that parsley! Keep it simple with a cute windowsill planter, or invest in a smart starter kit like this one from Lakeland — it has its own LED grow light system and a self-sufficient water reservoir!

In essence, gift-giving is a beautiful thing. But, the crazy rise in consumerism and the consumption of recent decades — not to mention the added pressures of FOMO and constant comparison of social media — has seen the buying and giving of gifts at Christmas turn into a pretty wasteful exercise for many of us. 

This year, why not fight the urge to have and give more “things” and instead give the gift of food? Taking the time to give a gift you made yourself is the perfect way to share the joy and love that this time of year is really about. Whether it’s taking a plate of treats into the office, adding something sweet to your Christmas stockings, or dropping off a basket of goodies to your loved ones to enjoy over the holidays, you’d be surprised just how easy and appreciated this gift is.  Get a little creative with the packaging (we love vintage tins!) and you’ll also be leaving behind a practical kitchen accessory. 

Here are a few of our favourite treats that make perfect gifts this time of year: 

  • Chia Christmas Mince Tarts
    This classic Christmas treat is sweet, spicy and delicious! Here’s how > 
  • Gingerbread People
    These delicious ginger biscuits are cute and so much fun to decorate! Here’s how >
  • Chia Jam Drops
    A great chewy biscuit that’s perfect for the whole family. Here’s how > 
  • Bitter Orange Chia Cake
    Bitter orange and creamy coconut make an elegant flavour match for this perfect tea cake. Here’s how > 
  • Chocolate Chia Cookies
    Simple, yet delicious. You can never go wrong with chocolate! Here’s how >
  • Mini Vegan Pumpkin Pie
    Pumpkin pie is a holiday classic, and these small vegan versions make a great gift. Here’s how>
  • Vegan Sausage Rolls
    Change it up from the usual sweet treats and make these savoury bite-sized beauties. Here’s how >
  • Chia Egg Nog
    Another classic Christmas treat! Find some vintage glass bottles to package your egg nog in, and draw a few handwritten labels. Here’s how >

We were so excited this month to have our founder, John Foss, speaking with a renowned triathlon and life coach, Simon Ward, on his popular podcast show.

If you read our interview with Simon Ward last month, you’ll know that he is a life and fitness coach, with a particular interest in helping others being High Performance Humans.

On the podcast, Simon speaks to John about his journey with chia and the building of a new industry, the importance of nutrition for a healthy body and life, and also touched on John’s own personal experience training to compete in triathlon events. It’s a very insightful conversation, touching on a number of topics like:

  • What happened when John explained to his family, with a history of farming wheat, that he wanted to grow a virtually unknown crop and build a new industry – the chia seed industry
  • How and where to grow chia and why it’s good for the environment
  • Why chia, as a credible source of omega-3, protein and insoluble fibre, makes it a healthy addition to your diet
  • The important role of chia in the plant-based diet
  • Chia Fresca or Iskiate, the drink used by the Tarahumara and described in the book “Born To Run”
  • John’s transformation from triathlete to high-performance human

You can listen to the Podcast on Simon Ward’s website, or find it on his Apple podcast channel.

 

Recently, multi-award-winning triathlon coach, Simon Ward, stopped referring to himself as a triathlon coach. Instead, he now prefers the title “a life coach for people who train for triathlons”. 

Why? Because, as Simon says, the biggest obstacles to people achieving their triathlon goals are generally not a lack of motivation, or fitness either — it’s life “issues”. 

Like us, Simon believes that achieving optimum health, wellness and happiness requires more than just one superfood, one fad diet or one crazy workout schedule; it’s about a balanced, holistic approach to mental, physical and emotional wellbeing. When we decide to shift our focus from just one area of our lives and take a bigger picture view, we have the power to achieve anything. 

We caught up with Simon ahead of his upcoming podcast interview with The Chia Co. founder, John Foss (stay tuned for more on that one!) to hear more about Simon’s philosophy, and how we can all become what he refers to as “High-Performance Humans”.

How do you define a “high performing human”?

A high performing human is one who has and continues to, optimise their life. I consider there to be six or seven key areas that a person needs to get right: health (mental and physical), nutrition, recovery and regeneration, family, work, relationships and fitness. It’s about achieving a balance. As we know, a person’s ability to balance is constantly changing and so we must be mindful of this and constantly re-adjust.

What motivated you to shift focus from triathlon coaching towards this “high-performance human” concept?

In a previous ‘life’ I owned a personal training company. I had noticed that while the goals of the clients were different, their ability to achieve them was governed by the same key life elements (as mentioned above). More recently, I have been working with age group triathletes, many of whom are very successful in their careers. Through this work, I discovered that many of the obstacles to triathlon success were not fitness related but more to do with subpar nutrition, lack of sleep, or work-related stress. 

What do you mean when you say people need to be in the “sweet spot”? 

Think about one of those little handheld puzzles where the objective is to get the ball into the centre (sweet spot) of the puzzle. As you move your hand, the ball rolls around and pops out of centre and off to the side. If the centre is the ‘sweet spot,’ then the hardest task is to maintain that position. This requires an awareness of when one is in balance or out of balance and being able to make those adjustments. For example, a triathlete might be training for an Ironman and have all their mental energy focussed on this. To do so might mean less focus on family or work. The mindful athlete will communicate their plans/goals with their family and work colleagues and agree to restore balance once their race is over.

Do you think that everyone is capable of becoming a “High Performance Human” (and finding their sweet spot)?

Yes, I absolutely feel that everyone is capable of becoming a High Performance Human.

What is the biggest challenge you typically see for people getting to their sweet spot? What’s holding us back? 

Communication and mindfulness. I observe many triathletes who enter races without communicating with their family or work colleagues. They seem unaware of the impact that their single-mindedness on achieving their goal will have on others around them.

Can you give a few simple, everyday tips that can help us be “High Performance Humans”? 

Change your focus from specific, short-term goals to long-term health and performance. I assume that we all want to live long and be healthy in those older years. On that journey, thriving is much better than surviving. Do a full 360 analysis of all aspects of your life and work hard to improve them all. If you focus on your human health first, then it’s possible to keep achieving all of your goals for as long as you wish to keep doing so.

Any final tips or insights you’d like to share with our readers?? 

I share a lot of ideas on my social media channels. You can follow me on Facebook @simon.ward1, on Instagram as @TheTriathlonCoach, and twitter as @triathloncoach.

Triathletes particularly can follow me and join our thriving community on our Facebook page: TheTriathlonCoachCafe.

I also have a weekly podcast http://simonward.podbean.com/ where I chat with inspirational “High Performance Humans” and share their life lessons.

From Spring Racing Carnival to summer soirees, work functions and weddings, it’s official: party season is upon us! 

We love an excuse to get glammed up and to add a few new fancy ensembles to our wardrobe. And, with the increase in online fashion retail and the big fast-fashion-low-cost shops like Zara and H&M, there’s no reason why we can’t have something new to wear for every occasion… or is there?

We were surprised to learn recently that fast fashion is considered the second most polluting industry in the world, second only to big oil. And much of this pollution comes from a global supply chain that relies on unethical production models in developing countries, with garments passing through many different hands and often continents before making it into our wardrobes. 

Here in Australia, 92% of all clothing sold is imported. By choosing to skip the cheap imports and instead support local designers and producers, we can make sure that our dollars are going towards fair work conditions and ethical production models, while also helping to grow our local industry and economy. Designers who produce locally are inherently more mindful of their supply chain, tend to have shorter lead times and can be more reactive to best sellers. This, in turn, can reduce waste, landfill and the company’s overall carbon footprint.

We need to change our approach to fashion — to move away from trend-driven, churn-and-burn garments and instead focus on building a wardrobe of high-quality pieces that will last for many years to come.  While locally produced fashion does come at a higher price tag, you’ll be spending less, in the long run, thanks to quality fabrics, expert craftsmanship and thoughtful design. And we think that’s beautiful!

Not sure where to start? Here’s five locally designed and produced Australian fashion brands, perfect for your summer party season: 

Kuwaii

A mainstay in Melbourne’s local fashion scene, Kuwaii produces every single garment within 15km of their Brunswick HQ. The brand has a loyal personal relationship with their makers, and keep a close watch on production practises to make sure that everyone involved is being paid a fair wage, and working in fair conditions. Designer Kristy Barber is passionately opposed to the ‘churn’ model of fast fashion. Her range is built on an ever-evolving basis of “Classics” which are timeless, well-made, eternally flattering and wearable.  These are high-quality garments, in timeless designs, made in very small runs.

Jillian Boustred 

An artist and clothing designer based in Sydney, Jillian Boustred’s garments are made locally with a transparent production line from start to finish.  She focuses on feminine, relaxed pieces that are beautifully made and lovely to wear. All prints are designed in house by Jillian using a combination of hand and digital techniques. 

Post Sole Studio

Local footwear production is practically non-existent these days, with the expert skills required to craft footwear nearly extinct thanks to much cheaper offshore producers.  Luckily, there are a few local makers who are doing what they can to keep this age-old industry alive. Post Sole Studio designs and makes everything itself, and for like-minded labels like Kuwaii (mentioned above), from their studio and factory in Melbourne. The brand offers quirky takes on wardrobe necessities, like t-bar shoes and platform sandals. 

Arnsdorf

Jade Sarita Arnott is considered one of Australia’s leading fashion designers. Through her label Arnsdorf, she creates classic pieces with inimitable details which are guaranteed to become wardrobe staples. Arnott has done away with traditional ‘seasons’ and releases instead well-considered trans-seasonal collections in limited runs. Arnsdorf is also breaking the traditional wholesale-to-retail model to instead deliver clothing at a reasonable price direct to clients, without hyper-inflated mark-ups.

Obus

For almost 20 years, Melbourne based brand Obus has been supporting the local industry, with over 80% of their manufacturing based right here in Australia. Clothing made by Obus is of exceptional quality, featuring natural fibres and exclusive prints, inspired by designer Zerbst’s travel and wanderings. Obus is synonymous with ease of wear, pared-back tailoring and a constantly changing palette of unexpected colours.

Ask anyone today and chances are they will either be vegan or know a vegan. Veganism has become increasingly popular in recent years — in fact, Australia is now considered the third fastest-growing vegan market in the world, with the number of new vegan food products hitting our shelves rising a massive 92% between 2014 and 2016.

The term ‘vegan’ was originally coined in 1944 by British woodworker named Donald Watson — a vegetarian and animal rights activist since age 14 — who announced that because vegetarians ate dairy and eggs, he was going to create a new term called “vegan,” to describe people like himself who did not. Today,  The Vegan Society describes veganism as a way of living which seeks to exclude, as far as is possible and practicable, all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose. 

Proponents of veganism credit the lifestyle with a long list of health benefits. Plant-based foods provide us with a valuable mix of nutrients, such as fibre and antioxidants, and eating a vegan diet has been linked with lower blood sugar and a reduced risk of heart disease. But it’s not just the health benefits that have so many people moving towards veganism — it’s better for the environment, too, leading to a reduction in overall energy usage, helping to purify the air and reducing water usage. Did you know that It takes over 20 times more water to produce 1kg of beef compared to rice, grains, beans, fruit and vegetables here in Australia?

With all the research now showing clear benefits to our health and environment, it’s no wonder that 70% of people worldwide are eating less meat and more plant-based meals, according to research firm GlobalData. But committing to a fully vegan lifestyle might not be practical or achievable for many of us.  Thankfully, it’s not a case of vegan or nothing — there are plenty of variations of meat-reduced, fish only, or totally meat-free diets to choose from, which makes it easy for everyone to find the right way to reduce their meat intake.

Take a look at our round-up of some of the more common plant-based diet types out there, and how they compare: 

Pescatarian

With “pesce” the Italian word for fish, pescatarians forgo meat and poultry but add seafood to a vegetarian diet, the fish playing a key role as the main protein source. Many pescatarians also eat dairy and eggs.

Benefits of adding fish (especially fatty fish) to our diets include the long-chain omega-3 fatty acids, which promote brain health, eye health and heart health to name a few.

Flexitarian

If you’re looking to add more plant foods to your diet but don’t want to completely cut out meat, going flexitarian may be for you. It encompasses the style of eating that encourages mostly plant-based foods while allowing meat and other animal products in moderation.

With no specific definition of the diet, it can be hard to pinpoint benefits, however, the higher volume of vegetables, fruit, legumes, seeds and nuts is clearly linked with improving your health and the environment. 

A fascinating new report from the EAT-Lancet Commission shows that you don’t have to be entirely meat-free to make a positive impact, stating  that “a diet rich in plant-based foods and with fewer animal source foods confers both improved health and environmental benefits.”

Lacto-vegetarian 

This diet excludes meat, fish, poultry and eggs, as well as foods that contain them. Dairy products, such as milk, cheese, yogurt and butter, are included. Benefits of keeping dairy in your diet can be good for bone health, reducing blood pressure and food containing probiotics can encourage the good bacteria in the gut.

Ovo-vegetarian 

The ovo-vegetarian diet excludes meat, poultry, seafood and dairy products, but allow eggs. With all of the health benefits of a plant-based diet, this diet can include several nutrients that promote heart health such as betaine and choline from eggs. Eggs also contain Vitamin D which helps to protect bones, preventing osteoporosis and rickets.

The transition from Winter into Spring is a favourite time of year for many of us, bringing with it a renewed energy and sense of optimism. And it’s not just the warmer weather that has our spirits lifting — with those blossoms blooming, skies full of blue, new green foliage on the trees and honey bees buzzing in the morning sun… the world in springtime really is a glorious place! 

Feeling great on a beautiful Spring day is a powerful reminder of how easily affected we are by what we see in the world around us. In particular, the connection between colour and mood is fascinating. Colour is a powerful part of visual communication — used to signal action, influence mood, and even influence physiological reactions. Certain colours have been associated with increased blood pressure, increased metabolism, and eyestrain. And savvy marketers have been using colour psychology for decades to try and influence consumer behaviour.

Have you ever noticed the instant uplift you get when wearing a colour you love? Or the feeling of calm when you enter a softly lit yoga studio? This spring, we encourage you to make the most of nature’s gorgeous colour mood and bring a little more pop into your everyday. Maybe add a bright vase of flowers to your desk or dining table, add a new colour to your wardrobe, or buy a new throw rug for your bedroom. You’ll be surprised what an impact on your mood it could have!

Not sure which colours to pick? While the scientific evidence is a little debatable, there are some generally accepted links between colours and emotional response. Here’s a quick rundown: 

Warm colours:

Colours in the red area of the colour spectrum are known as warm colours and include red, orange, and yellow. Warm colours often evoke feelings of happiness, optimism and energy. 

Cool colours:

Cool colours include green, blue, and purple. Cool colours are usually thought to calm and soothe, but can also express sadness. Purple is often used to help spark creativity as it’s a mixture of blue (calm) and red (intense).

Happy colours:

Happy colours are bright, warm colours like yellow, orange, pink and red. Pastel colours like peach, light pink or lilac are also thought to have an uplifting effect on your mood.

Energising colours:

Highly pigmented, strong colours like royal blue, turquoise, magenta and emerald green can have a stimulating effect and make you feel refreshed and energized. Colours like bright red, bright yellow and neon green can feel energising and make you feel more alert, but can also be irritating on the eyes. These colours will grab your attention and stand out from their surroundings, but less is more.

Self-care and wellness is a pretty massive industry these days and with that comes a lot of hype. Every day it seems there’s a new health craze, a latest superfood, or a bizarre new workout trend (hello, goat yoga..!). Sometimes, sifting out what is the real thing from something that’s here-today-gone-tomorrow can be difficult. 

One of the most intriguing new wellness trends that have caught our attention this year is flotation therapy — fast becoming one of the most popular treatments for both mental and physical health.  Thankfully, this is one trend that seems to have a real basis in health research; growing scientific evidence suggests a link between time spent floating in a sensory deprivation tank and a pretty impressive list of benefits including stress relief, insomnia relief, injury recovery and improved hair and skin health.

So, what’s the deal with these pods of water people are spending hours in?

What is a Sensory Deprivation Tank?

The tank is a closed pod, filled with water, heated to body temperature. The water is very salty, thanks to a high concentration of Epsom Salts. There is no light and there is no sound, so sensory stimulation is practically zero. 

Much like in the Dead Sea, the magnesium and sulphate-rich Epsom salts raise the density and buoyancy of the water, increasing the specific gravity for the solution to around 1.27. So, for around an hour (more if you like), you just float.

But, Epsom Salts aren’t only amazing for their buoyancy. For hundreds of years, Epsom Salts have been used as an effective cure-all with benefits including stress relief along with easing aches and pains. 

What happens in there?

People accustomed to the tank will typically fall into a deeply relaxed meditative state, emerging with a wide range of reported experiences including a heightened sense of reflection, a release of tension, and the feeling that you have left your body entirely. Your experience, however, will likely be unique and could differ from anyone else’s. 

What if I don’t like enclosed spaces?

Hopping in an enclosed tank can definitely take some getting used to at first, and claustrophobia can be a huge barrier for some people. But, using this therapy can actually be a really successful way of overcoming these fears. The knowledge that the pods do not lock shut, that the lid lifts with the slightest prod, and that you can hop out whenever you like, can be enough to comfort for some. But for anyone who suffers from the debilitating fear, it might be wise to consult a health professional before proceeding. 

How often can you float?

While it’s perfectly safe to float every day, the effects of each session last beyond a day or two. If this is something you try and love, it is recommended that two or three sessions a week is often the most effective amount of time spent in the tank.

 

In this fast-paced and demanding world, it can be really hard to make looking after ourselves a priority. The temptation to grab a quick bite while we’re out and about (usually high calorie and low nutrition), skip the work-out to squeeze in a few more minutes at our desks, or down a couple of drinks after work to de-stress, can be all too tempting. Add to that the dangerous amounts of time we spend scrolling, swiping and comparing ourselves on social media, and it’s no wonder many of us struggle to feel our best. 

While all those little less-than-healthy lifestyle choices might seem fairly harmless at the time, the cumulative effect can be pretty damaging — not only for our physical wellbeing but also for our emotional and mental health.

This Thursday 10 October is World Mental Health Day. We want to take this opportunity to focus on some of the simple, everyday ways you can improve your lifestyle and your wellbeing. 

Of course, when it comes to serious depression, anxiety, stress and other mental health disorders, the first person you should be turning to is your GP or other health professionals. But, for everyday ways to improve cognitive function and mental wellbeing, here are some simple things we can do:

Nutrition

Food fuels both our bodies and our minds. We eat nutritious foods so that our bodies can grow, repair, and function well. Much like our body, our brain needs nutritious foods, too. 

Foods like whole grains, fresh fruit and vegetables, fermented foods and oily fish, offer powerful antioxidants, can improve our gut health and can encourage our bodies to produce chemicals that make us feel great. Here is a breakdown on some of the best foods for mental wellbeing

Making changes to your diet can seem hard, especially if you’re short on time. But, once your taste buds have adapted and you’re into the swing of it, you’ll be craving those greens and feeling more energetic. 

Exercise

Physical activity promotes feel-good chemicals into your body like endorphins, serotonin, BDNF and dopamine — the reward chemical. What’s more, a good workout will get that blood pumping to the brain, which helps you to think more clearly. 

There’s also a social benefit to working out; joining a gym or attending group classes can help get us out of the house and connect with others, helping us ward off feelings of loneliness or isolation.

Of course, the hardest part is getting started. But once you have got through those first few work-outs and it’s part of your routine, it gets easier and for some, quite addictive!

Sleep

Studies have shown that even partial sleep deprivation can have a significant effect on mood. University of Pennsylvania researchers found that subjects who were limited to only 4.5 hours of sleep a night for one week reported feeling more stressed, angry, sad, and mentally exhausted. When the subjects resumed normal sleep, they reported a dramatic improvement in mood.

The link between sleep deprivation and our moods, specifically stress and anxiety, seems like a bit of a vicious cycle; poor quality sleep = heightened propensity for stress and high stress = trouble getting good sleep. 

Here are some more tips for how to get a better night sleep.

Cutting back on the booze

Although alcohol can make you feel more confident and relaxed, consuming too much too often can have a major impact on mental health. 

Because alcohol is a depressant, it slows your body down and changes the chemical makeup in your brain. This can lead to a long list of negative emotional and mental impacts, such as altering mood, energy levels, sleeping patterns, concentration and memory.  

While the occasional glass of wine is a-ok, keeping it to a “sometimes treat” rather than every day is definitely the way to go. 

Practising daily mindfulness 

The history of mindfulness can be traced back for thousands of years with origins in Eastern philosophy, and over the past 40 years, it has become increasingly popular in western societies, too. 

The aim of mindfulness practice is to increase awareness so that we can respond to situations with choice rather than react automatically. We do that by practising to become more aware of where our attention is, and deliberately changing the focus of attention, over and over again.

Setting aside just five to ten minutes a day to practise mindfulness has been shown to relieve stress and anxiety, bringing us back to the present moment. 

There are several resources available to aid us in our mindfulness. Apps like Headspace and Calm are a great start, with guided, short meditations for all sorts of situations.

Rich espresso, creamy almond milk and nutritious chia seeds — the perfect coffee treat!

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Microbiome (which is a blanket term to describe the huge assortment of micro-organisms living either inside or outside of our bodies) has been a hot topic in regards to gut health for a while now, with plenty of research showing how our gut flora impacts immunity and a host of other biological mechanisms. Now, new research has started to shift focus towards how the microbiome affects our skin health, too. 

Human skin is a complex ecosystem harbouring a staggering 1 trillion bugs, including up to 1,000 different bacterial species and up to 80 different fungi species. Collectively, these micro-organisms are known as the skin microbiome or skin flora.

Every person’s skin microbiome is unique, like a fingerprint.

Some parts are similar in everyone, but others are defined by personal factors like genetics and lifestyle, where you live, what you eat and even if you have pets. Specific factors like exposure to light and whether the area is moist, dry, hairy, or oily can also cause natural variance to flora on different parts of your body.

Skin microbiome plays an important role in keeping your skin looking and feeling healthy.

It protects your skin by crowding out pathogens as well as communicating with the immune system and coordinating the release of various antimicrobial peptides when needed.  The microbiome also helps to minimize oxidative damage and exposure to UV radiation, promotes healing and keeps our skin plump and moist by producing a range of skin nutrients, and essential skin lipids. 

However, things like your diet, hormonal imbalance, lifestyle, and use of medications can disrupt the healthy balance of the skin microbiome, leading to several skin disorders, such as dandruff, acne, psoriasis, or atopic dermatitis. Hand sanitizers, topical steroids, and internal medications (such as antibiotics, oral steroids, acid blockers, and nonsteroidal pain relievers) can also directly or indirectly damage the skin microbiome. 

Helping your skin flora thrive: 

  • Look after your gut

Research shows that what you eat can influence your skin and skin microbiome in many ways. Keep food organic as much as possible, and avoid processed foods and extra sugar. Adding a high-quality probiotic into your diet can also help

  • Not too clean 

In the same way that we understand antibiotics to be damaging to gut flora, soap and sanitizers can spell death for your skin microbiome! Keep cleansing to a minimum and choose gentle cleansing products that respect your skin’s PH. 

  • Sweat it out

As long as you have a healthy diet and are well hydrated, getting sweaty is actually great for your skin!  Try to get a decent sweat-inducing workout in a couple of times per week, or relax in a sauna or steam room, and let that good bacteria thrive.

With Father’s Day just around the corner, now is the perfect time to start thinking about how we can treat these special guys in our lives.

The role of a ‘Father’ has, in the past, tended towards the stereotypical: work-horse, provider, protector and pillar of the household. Nowadays, in these much more diverse and progressive times, the role of Dad can be many things. Families aren’t always the same old Mum, Dad & Kid combo — and, even if they are, we’re seeing Mums out there winning the bread now too, while some Dads opt to stay at home as the primary caregiver. It’s so exciting that Dads today are able to be appreciated for doing and being so much more.

We’re also aware that Father’s Day might be a difficult one for some. For those that have lost their dads too soon, or for whatever reason don’t get to spend time or enjoy a relationship with their father, it can be a painful reminder. We recognize that families are complex things, but everyone deserves a reason to celebrate. So whether it’s your own Dad, a grandfather, uncle, a family friend or even celebrating Dad’s the world over, why not take this opportunity to say ‘I love you’ by cooking some delicious food? 

Remember the old saying ‘A way to a man’s heart is through his stomach’? We reckon these winner recipes will have your person feeling pretty special. 

Jaffa Palmiers 

These easy to make, five-ingredient little treats are great for a party table. With the yummy combo of chocolate and orange, this recipe makes 12-14 pastries. Enough for the whole family. 

Sun-dried Tomato and Rosemary Palmiers

For a savoury option, these little beauties are just as easy to make as the chocolate version. With that classic tomato and rosemary taste, these are a winner for a Father’s Day luncheon. 

Bitter Orange and Chia Cake 

This more grown-up style of cake has a tangy orange flavour. It has the goodness of almond meal and it’s low in sugar; looking after our loved ones in more ways than one. 

Chia and Zucchini Meatballs

For a wholesome dinner idea, why not try these vegetarian meatballs? With a zucchini base and the nutrition of chia seeds added, this meal will satisfy the hungriest of Dad’s!

Protein Pancakes

How about a Father’s Day breakfast in bed? These pancakes are packed with protein, almond and banana to satisfy any lucky Dad! Sweeten them up with maple syrup, coconut yoghurt or blueberries to make for a delicious sweet start to the day.

Generally, this modern world we live in has us all pretty spoiled, and we’re used to getting what we want when we want it. And this is especially true when it comes to the fruits and vegetables at our supermarkets. Gone are the days when the produce shelves were limited to just a handful of items — Now, we can have stone fruits in winter, mandarins and kiwis in the summer, and avocados the whole year long. 

This all seems so convenient but just because we can eat what we want year-round, should we? How are these foods grown and where are they coming from? Do they really taste as good out of season? And what kind of repercussions does it all have on our health and environment? 

When picked in season, fruits and vegetables boast a range of vitamins, minerals and phytochemicals natural to the amounts of warmth, sun, and water they receive when growing. This is one of the main reasons why they tend to have brighter colours and richer flavours. Seasonal foods are a way of reconnecting with the organic cycle that nature intended for us, and studies have shown that eating the right kinds of foods during the right times of year (and avoiding them otherwise) can make a surprising impact on our health. 

Typically, the out-of-season fruit and veg we see at the local supermarkets are being glossed and sprayed with preservatives and waxes to keep looking fresh. If artificial or chemical preservatives are consumed, they can lead to health problems. And, a lot of these foods are also coming to us from overseas, contributing to the already hefty carbon footprint of our grocery supply chain.

We recommend shopping at your farmers market, organic grocer or local supplier whenever possible. Choosing to eat locally reduces the number of food miles your food has to make before it reaches your table, which is better for the environment. You’ll also know that you are eating in-season, as well as spending your dollars in support of our local growers. Double tick! 

So, with all that in mind, what should you be keeping an eye out as we transition into spring? Here’s what to pack in your shopping basket: 

  • Bananas
  • Navel Oranges
  • Grapefruit
  • Lemons
  • Artichokes
  • Asparagus
  • Broccoli
  • Cabbage
  • Fennel
  • Leeks
  • Mushrooms
  • Rhubarb
  • Spinach

It’s the reason many of us get up in the morning. The afternoon pick-me-up that never lets you down. The hot steamy brew on your morning commute or the rich slow sip to enjoy over weekend catch-ups with friends. 

Whether you’re an espresso type, latte art critic, love your filter, batch brew or can’t go past a mug of good old instant, there is arguably no other drink that fulfils quite as many important roles in our lives as the humble coffee.

On 1 October we celebrate World Coffee Day and pay homage to one of the world’s oldest and most beloved beverages.  With a history as rich as its flavour, the origins of coffee date back over a thousand years. The first coffee plants were located in Ethiopia, where native tribes are thought to have ground the beans with animal fat, rolling the mixture into little balls and giving them to warriors as an energy-boost before the battle. In the 15th century, coffee cultivation began and quickly spread around the world, with the highly sought-after plants smuggled into India, and then into Europe. In the 17th century, the Dutch introduced it to their colonies in Indonesia while the French started planting it in the Americas. Today, more than 2.25 billion cups of coffee are consumed in the world every day.

Coffee and our health

For a long time, coffee has been a bit of a black sheep in the health world. While we love to drink it, we’ve all been well warned of the health risks — that it can raise your blood pressure, make your heart race, impair sleep, and maybe even cause cancer. 

However, there is now increasing evidence that coffee might actually be good for you. In a June 2016 report, the WHO officially lifted coffee from the list of potentially carcinogenic foods. On the contrary, in fact, it went on to designate coffee as potentially protective against cancer of the uterus and liver.

In another important study published in Circulation in November 2015, coffee consumption of one to five cups per day was associated with a lower risk of mortality when compared to not drinking coffee. And, in further research published in The BMJ in 2017, researchers found that drinking three cups of coffee a day was associated with great benefit for cardiovascular disease, coronary heart disease, and stroke when compared with not drinking coffee.

How and How Much?

As with many things in life, the key to getting the health benefits of coffee lies in the balance: understanding how much of it is good for us, and the best ways to enjoy it. 

Although we don’t have any concrete evidence that drinking six or more cups of coffee is dangerous, the risk of negative side effects is lower with moderation. Some of the not-so-fun side effects you can experience with a higher coffee intake include impaired sleep, a “speedy” or jittery feeling, and even increased anxiety. Heartburn, frequent urination (because caffeine is a diuretic), and heart palpitations are also a problem for some coffee drinkers.

In terms of how to enjoy it, the brewing method is entirely up to you but it is important not to drink it too hot! The WHO has recently raised concerns that drinking coffee (or other beverages) at temperatures higher than 65° C (or 149° F) may increase the risk of esophageal cancer. So make sure you’re adding a little cool water to black coffee, and hold off asking your barista for “extra hot, please!” 

Thankfully, there are plenty of ways to enjoy coffee that don’t require it to be super hot. In fact, ice coffee and cold filter coffees are perfect on a summer’s day. Or, why not try making this delicious Espresso Chia Pudding recipe that we’ve created especially to celebrate World Coffee Day?

Nowadays when we pop into a cafe we are greeted with the ever-growing plethora of different versions of our favourite caffeinated (or non-caffeinated) drinks. From espresso to batch brew and pour over, the coffee options are endless! And to make things even more confusing, you’ll usually find at least three or four variations of milk to choose from, too. 

The incredible growth of the plant-milk industry in recent years can be attributed to a number of things, from dairy intolerances to the rise of veganism and plant-based diets, as well as a growing concern around the ethics and sustainability of the dairy industry.

Here in Australia, research from Dairy News Australia shows that sales in dairy alternatives have grown by 48% in the past four years alone.

It’s hard to imagine now, but as recently as 2008, having an alternative to cow’s milk largely meant soy milk, unless you were willing to spend a whole lotta time and cash scouring health food shops. Thankfully now, in 2019, there is no shortage of alternatives to dairy. Just walk into your local cafe or supermarket and the choices are seemingly endless. From different tastes and textures to different benefits and environmental impacts, it can be tough to choose which plant-based milk is right for you. 

To celebrate World Plant Milk Day this month, we’ve compiled a bit of a roundup of our favourite dairy alternatives, with some insights that might make your choice just a little easier:

Soy Milk:

Let’s start with the original ‘alt-milk’. Soy milk is still the most widely available option. It’s made by either ground soybeans or soy protein powder, reconstituted with water and often adjusted with oil (and often sugar) to create the consistency and taste of cows milk. Soy milk is a good source of protein providing 7-12 grams in a 250ml glass and is often fortified with calcium and Vitamin D. Soy milk contains very little saturated fat but watch those added sugar levels…best to read the back of the carton!

Almond Milk:

Almond milk is made from ground almonds and filtered water. It’s lower in calories than other types of milk with just half the amount found in a glass of skim dairy milk, as long as it is unsweetened. It’s also free of saturated fat, and it’s naturally lactose-free. Almond milk is a good source of vitamin A and can be fortified to be a good source of calcium and vitamin D.

Coconut Milk:

Coconut water is the liquid inside a coconut, while coconut milk comes from the fruit’s white flesh. Coconuts contain a lipid called lauric acid, and many researchers believe that lauric acid can support the immune system and has antiviral and antifungal effects on the body. Coconut milk does contain high levels of saturated fat, but it also boasts a long list of vitamins and minerals. The nutritional contents of coconuts can vary due to a range of environmental factors so again, it pays to check the back of the carton!

Oat Milk:

Oat milk is a great choice for people with allergies or intolerances. It’s naturally free of lactose, nuts, soy, and gluten if made from certified gluten-free oats. It is an excellent source of many vitamins and minerals, as well as fibre to help keep you full. Commercial oat milk is also a good source of vitamin B12, which has been linked to healthy bones and a lower risk of osteoporosis.

Pea Milk:

The newest non-dairy alternative on the block. It’s nut-free, soy-free,   and gluten-free. It’s better for the environment than other kinds of milk with much smaller water and carbon footprints. Pea milk is sugar-free and has 8 grams of protein per serving and 50% more calcium than other alternative milks. And don’t worry, Pea Milk doesn’t taste like peas!

If this drab winter has got you dreaming of warm beaches and tropical getaways, we hear you loud and clear! Grey days, chilly mornings, drizzly skies… it’s no wonder our energy levels, health and moods tend to take a nose-dive this time of year. A winter getaway to somewhere sunny, even if it’s just for a week, can make a huge difference by giving you a much-needed break from the groundhog day routine plus a chance to top-up that vitamin D. 

But, before you reach for those passports and book your Bali break, have you ever stopped to think about the beautiful, warm spots right here in Australia?

It’s no surprise that we’re huge fans of The Kimberley region; our founder John Foss hails from Western Australia, and Kununurra is the home of our famous Australian grown chia farms. But, you needn’t take our word for it — there are so many great reasons why a winter getaway to The Kimberley should be on your bucket list. And, with August being the dry season, there’s never been a better time to go than right now! 

Need a little extra inspiration? Here are just a few of the incredible things you could be doing in The Kimberley this winter: 

Discover blow-your-mind scenery

Bookended by the towns Broome and Kununurra, The Kimberley is a huge expanse of wild landscape boasting rugged coastline, palm-fringed gorges, magnificent waterfalls, shimmering deserts and desolate mountains. Whether you’re looking for lazy beach days and luxury villas or off-road adventures to tropical waterfalls, The Kimberley has something for everyone. 

See the amazing Bungle Bungles

Often likened to beehives thanks to their orange and black stripes, this cluster of enormous rock domes is one of the most striking geological landmarks in Western Australia. The Bungle Bungle Range is located in the World Heritage Listed Purnululu National Park, which is in the East Kimberley.  Take a scenic helicopter flight to soak up the incredible view, or explore the park by foot and meander your way along the numerous walking tracks including the Echidna Chasm Walk and Piccaninny Creek Lookout. The park also offers several spots for overnight camping.

Road trip along ‘the Gibb’ road

Hire a 4WD in Broome or Kununurra and hit the road for one of Australia’s most epic journeys! The Gibb River Road is a 660km 4WD-only track that stretches through the middle of the Kimberley. A detour on one of the many off-shooting smaller roads will lead you to breathtaking gorges, swimming holes, camping grounds, and friendly outback stations. Along the Gib you’ll also find Aboriginal communities and conservation sanctuaries with accommodation like the Mornington Wilderness Camp.

One-third of all food produced for human consumption around the world goes to waste. 

In Australia, we throw away around 3.1 million tonnes of food every year, which not only leads to a staggering waste of the energy, fuel and water used to grow the food but also contributes to dangerous greenhouse gas emissions. Many of us never think about the negative effects of decomposing food, but organic matter in landfills is actually responsible for 20% of all methane emissions.

Wasted food also costs the lives of millions of farm animals and hours of human labour, not to mention deforestation and the mountains of fertiliser and pesticides applied to crops that never get eaten. As a society, we have been challenging the food industry in recent years to make food production more environmentally friendly. But, we often fail to realise the role that we play as consumers, and that the amount of uneaten food we throw out at home is directly contributing to this global problem. 

By thinking about the sustainable use of food and minimising our waste at home, we can all play our part in reducing environmental damage and contributing to a sustainable future for agriculture. 

Connect with your supply
Becoming more connected to your food will help you avoid waste. Whether you grow your own food, shop at a locally-sourced farmers market, or simply take the time to learn about brands and suppliers at your local grocery store, the more you know and understand the process of your food supply the easier it is to take a conscious approach to your shopping, cooking and eating. 

Know what you’ve got

Keep your fridge and pantry tidy and be mindful of the food you already have. We can all be guilty of forgetting the foods hidden at the back of the fridge, and accidentally doubling up! Make it a family ritual to have a weekly clear out of the pantry and fridge, and use the opportunity to think about meals you can make using your existing ingredients. 

Store (and eat) your leftovers

Invest in quality storage containers in a range of shapes and sizes, making sure they are safe for both freezing and microwaving. We love this 10pc Glasslock oven-safe storage set. Learn how long certain foods will last (eg. a cooked lasagne will typically last 3-5 days in the fridge) and try to plan how and when you will eat these leftovers as your putting them into the fridge or freezer — that way, there’s less chance they’ll get forgotten! Label your leftovers with the date they were made, and try designating a certain shelf in your fridge so you always know where they are.

Get creative

There are plenty of ways to make use of the foods you would otherwise discard. Skip the store-bought stock and make your own bone broth from leftover bones. Similarly, you can use the often chopped-and-chucked parts of vegetables (like peels and ends) in vegetable soups and stocks. There are also a host of great recipes that make use of fruits that are a little past their best — bananas, in particular, are even better for baking when a little overripe! Take a look at our delicious Banana Raspberry Muffins, or try these super easy Overnight Banana Chia Oats.

Can you believe that we’re halfway through 2019 already? Time seems to move faster every year — one minute we’re toasting the New Year, the next we’re planning our Christmas holidays again. 

This time of year can be a bit tough for many of us. Not only are we dealing with darker days and winter’s gloomy chill, but work pressures also tend to be building and we don’t have a long weekend in sight. Add to that the sudden panic as we realise we’ve not achieved nearly as much as we had hoped so far this year, and it’s a perfect storm for self-criticism.

But, rather than seeing this time of year as a reason to feel lousy, we believe it’s a fantastic time to pause for a minute and have a mid-year wellness check-in. How well are we looking after ourselves? What practices are we using to honour ourselves physically, mentally and emotionally? Many of us would have set healthy intentions for ourselves in the New Year; are we on track? 

Speaking of New Year’s resolutions, research has shown that about half of all adults make these promises to themselves. But, fewer than 10% actually follow through for more than a few months. 

With another six months to go, there is still time to make an impact on this year. So, what are some things we can do to get ourselves back on track to ensure we can end 2019 feeling proud of our well-est year yet? 

Here are some of our go-to tips for a mid-year wellness checkup:

  • Take a look at your goals for the year. Are they realistic? We can easily set ourselves up for failure if we expect too much of ourselves. 
  • On that note, let’s limit the self-judgement. We need to be kind to ourselves before we do anything else, so it pays to remember that we set ourselves these goals to benefit us, not to beat ourselves up over.
  • Recommit to the wellness practises we might have let slide, such as daily exercise, healthy food choices etc.
  • Practice some mindfulness. Research has shown that meditation and mindfulness can reduce stress. With less stress, we become more motivated and driven to achieve our goals.  
  • Take some time out. Usually at this time of year, our work, family and life pressures are ramping up. It’s a great time to take a little break, get out of town for a weekend away — with space comes perspective.
  • Declutter your workspace or home. Having a clear, tidy space will leave you less stressed and overwhelmed, and create more headspace to keep things on track.
  • Share your goals with someone else, or even team up with a friend who shares your intentions so you can both encourage one another. It’s amazing how motivating a little friendly accountability can be! 

On Sunday 28 July we’ll be celebrating National Tree Day — Australia’s largest community tree-planting and nature care event. 

Co-founded in 1996 by Olivia Newton-John and Planet Ark, National Tree Day is a call to action for all Australians to put their hands in the earth and give back to their community. Each year, about 300,000 people volunteer their time to help green their community and make a difference to their local environment, in an effort to see one million new trees planted across the country.

The importance of planting trees isn’t just because it makes our streets and parks look nicer; trees are an essential part of our planet’s health. 

For our Climate
Trees help to cool our planet down, absorbing many harmful greenhouse gases and releasing clean oxygen back into the atmosphere. This can make a significant impact on the temperature of our cities, where pollution and overheating are becoming a bigger issue each year. 

For our Water
Trees capture rainwater and, with their intricate root systems acting like filters, can remove pollutants and slow down the water’s absorption into the ground. This process prevents harmful waterside erosion and reduces the risk of over-saturation and flooding. 

For our Air
Trees are our planet’s natural air filtration system! In urban environments, trees absorb nasty gases like nitrogen oxides, ozone, and carbon monoxide, and sweep up particles like dust and smoke. They also absorb atmospheric carbon dioxide and reducing the effects of climate change. 

So, what are you waiting for? National Tree Day is a great excuse to venture outdoors, get to know your community, have fun and — most importantly — make a seriously positive impact on the world around you! Find out how you can get involved in events near you.

We all know that eating superfoods can offer plenty of benefits for our inner health. But, you might be surprised to learn that many of your favourite superfoods can also offer powerful properties when applied topically as a beauty treatment. Talk about bang-for-buck! 

Consumers are growing more educated every day, demanding to know exactly what ingredients are going into the products we buy and use. And with good reason — many of the most common chemicals used in skin care products can have dangerous outcomes not only for our health but often the environment, too. The more we learn, the more we are challenging beauty companies to replace those icky chemicals with natural ingredients. And we think that’s tremendous. 

Here are just some of the super-beauty foods we’re loving right now: 

Reishi-Mushrooms

Known for their anti-inflammatory and anti-allergenic properties, Reishi are said to slow down the aging process by improving blood circulation, which improves the elasticity and tone of your skin. Youth to the People use the Reishi-Mushroom in their beautiful  Adaptogen Deep Moisture Cream, also using adaptogenic herbs, known for their calming effects on the skin. 

Moringa Oil

This essential oil is culled from the Moringa Oleifera tree, which is also known as the Miracle Tree. Moringa Oil is said to help with dry skin, psoriasis, and dandruff and has antibacterial properties that can aid wounds, cuts and scrapes. There are so many products containing this magic oil out there, but if we had to choose a favourite, it would be the Kiehls Damage Repair & Rehydration Shampoo for gentle cleansing and emergency strand care. 

Spirulina

A longtime smoothie favourite, spirulina is rich in nutrients, which when applied topically, can firm the look of sagging skin, protect the skin, and also offer anti-aging properties. Spirulina also encourages regeneration of new skin cells, helping us maintain a healthy glow. Affordable yet effective, the Sukin brand offers a beautiful Detoxifying Facial Scrub packed with lots of goodies including spirulina.

Chia seeds

Ah, how could we miss our own favourite nutritional powerhouse: chia! Not only does the humble chia seed offer a long list of dietary benefits, but it also offers plenty of beauty benefits, too. In particular, chia seed oil has been clinically proven to help your skin fight irritation, dehydration and even banish blemishes. It is also noted as being “the richest botanical source of 18:3 n-3 fatty acid” which means it can offer powerful anti-inflammatory properties when applied topically. Add a little chia oil to your moisturiser for a super boost of hydration, or try this  DIY hair mask or face mask at home!

Ginger 

Good old ginger. Best known for its antioxidant and anti-inflammatory properties,  studies show that ginger can also have a soothing effect on the skin. We love this Origins Smoothing Ginger Body Scrub —it starts as a gentle scrub, buffing away dry skin, then becomes a creamy, soothing lather, leaving the skin soft and invigorated. 

One of the most common questions we get asked is “what is the difference between black and white chia?” — and the simple answer is, nothing!

The outer-shell colour of chia seeds is really the only difference between black and white chia. Both seeds share the same neutral taste, the same versatility of use, and (most importantly!) the same amazing nutritional profile.

But, while there’s no difference between black and white chia, you should be careful to avoid brown chia seeds, as the colour is a sign of immaturity. Brown chia seeds either lack sufficient sunlight and water to mature properly, or they’ve been hit by a climatic event, such as frost on the crop.

As long as your seeds are black or white, you can be sure you’re getting the most nutrient-rich dose of Omega-3, dietary fibre and protein.

How to choose the right chia for you

While black and white chia both offer the same fantastic nutritional benefits, there are some superficial differences that might impact your choice.

Some people believe that the outer shell of white seeds are slightly softer, meaning that white chia is easier to “gel-up” when blended with liquid and therefore the better choice for chia puddings or smoothies. However, our experience shows both black and white seeds are equally suitable for these purposes.

For the most part, the only reason we would ever recommend using one colour over another would be whether you want the chia seeds to be visible in your cooking or baking! The colour of the seeds might blend in better with the colour of whatever you are making, so if you’re wanting the seeds to stand out or to be invisible (for fussy little eaters!) you should choose the best colour to suit your needs.

 

Chia is one of the most simple, nutritious things you can add to any meal. And, with no discernable flavour of its own, you can do almost anything with it – sprinkle a raw teaspoon into your salad or smoothie, let it ‘gel’ into a chia pudding, add it to your soups, or even bake with it.

Many people are a little nervous to try baking with chia because they’re not quite sure how to do it, or whether it will ruin the recipe. Thankfully, it doesn’t take a master chef to include chia seeds in almost any baking recipe. Here are our top five tips:

As you like it
Chia is very versatile and durable during cooking. This means you needn’t worry that baking, blitzing or any other kitchen activities are going to impact the nutritional quality. You can use chia by adding it as an ingredient into your baking or by simply sprinkling seeds onto your bread or biscuits before or after the oven.

To grind, or not to grind
Chia has a soft outer shell which is easily digestible, and the seeds retain their full nutrition whether ground or whole, so it’s really up to you how you prefer to use them! Some recipes might work better with a smoother, ground chia – like cakes, brownies, and less textured baked goods. For a recipe with texture, like cookies, muffins or breads with nuts and seeds, whole seeds will work just fine. 

Flavour-free nutrition
With virtually no discernible taste of their own, chia seeds will not ruin your delicious cookies or cakes. In fact, most people will not even notice they are in there! Fussy little eaters? Never fear, adding chia is a simple way to give your baking a nutritional boost of fibre, omega-3 and protein while making sure your whole family will enjoy it.

Gluten-free and vegan-friendly
Chia is terrific for gluten-free and vegan baking because it can replace a number of other ingredients. Use a portion of chia flour mixed with gluten-free flour for a valuable nutritional boost. Chia gel can also be used to replace thickeners like gelatine and can be used as a binder in place of egg and breadcrumbs for burgers, meatloaf and meatballs.

Chia eggs
Need to go totally egg free? We’ve got you covered. For each egg you need to replace, simply use one tablespoon of chia (ground or whole) mixed with three tablespoons of water. Allow the chia to form a gel in the water by leaving it to sit for 10mins.

Ready to give it a whirl? Try your new chia baking skills out with these delicious Jaffa Palmiers.

 

Celery isn’t exactly a newcomer to the health scene. Dipped into hummus, diced into a salad, or smeared with peanut butter (yes please!), this crispy vegetable has been a snack-time favourite of ours since pretty much forever. But recently, the humble celery has taken on a brand new shine as our go-to green juice.

Packed with a long-list of body-loving nutrients, here are some of the key reasons we’re loving celery juice right now:

For hydration
Not only is celery made from 95% water, but it also offers a high electrolyte count that helps cells absorb water more effectively, keeping you hydrated for longer.

For digestion and gut health
Celery has been shown to regulate the production of digestive juices and enzymes, which can lead to a reduction in bloating and better bowel regularity. Celery juice is also soothing and cooling to the digestive tract, which can help reduce inflammation and offer relief for anyone with digestive disorders and inflammatory diseases like IBS or Crohn’s.

For your bones
Containing high levels of calcium and silicon, celery can help to regenerate and strengthen damaged bones. It is also high in Vitamin K, which can protect against osteoporosis.

For your blood and cholesterol
Celery is rich in Vitamin A, C, iron, and magnesium – a powerful and nourishing combination that helps to rebuild red blood cells. Celery also contains a particular compound called coumarins, which promotes the activity of white blood cells and assists with blood flow, reduces blood pressure, and purifies the bloodstream.

Protect against inflammation
A long list of powerful antioxidant phytonutrients, such as polyacetylene and luteolin make celery an anti-inflammatory powerhouse. In particular, luteolin has been shown to help our bodies fight free radical damage, and to inhibit the effects of certain enzymes that activate genes responsible for inflammatory response.

When & How:

We recommend enjoying pure, simple celery juice first thing in the morning. Studies have shown that the digestive benefits of celery juice are heightened when drunk on an empty stomach. So, make celery juice your pre-breakfast beverage and you could be aiding your digestion for the rest of the day.

To drink it, simply blitz celery up and enjoy as is (it has a mild, clean flavour), or add your favourite smoothie ingredients like chia, banana and cacao.

We all know that working out has tonnes of physical benefits, like increasing stamina, building muscle strength, fat burning, revving-up that metabolism, and giving you more energy. But, what you might not know is that there is now heaps of research that suggests that exercise (particularly aerobic) offers a slew of benefits for our brains, too! 

Exercise has been linked with improved cognitive function, thanks to a few different ways that it affects the brain. It increases our heart rate which pumps more oxygen to our brain, and it also aids the release of hormones which provide an excellent environment for the growth of new brain cells.

Joyce Gomes-Osman, an assistant professor in physical therapy and neurology at University of Miami Miller School of Medicine, put together a study on how much exercise we need to improve cognitive functionality. Her study found that people who exercised about 52 hours over a period of about six months showed the biggest improvements. On average, these people were exercising for about an hour, three times a week. Totally doable, we think! 

As well as improving the way our brain works, exercise can also benefit our mood — even acting as a natural antidepressant, according to this Swedish study. The study shows that exercise provides more cell growth in the hippocampus, an area of the brain responsible for learning and memory. According to the research, the suppression of cell growth in the hippocampus is one of the key underlying causes of depression. So, by stimulating cell growth in this part of the brain, physical activity might, in fact, be a very efficient way to fight depression. Combine this with the release of feel-good hormones and endorphins, and it’s no small wonder why most of us feel a spring in our step after a good workout. 

So, just to recap… Working out can lead to:
a bangin’ bod…✓
more smarts…✓
better mood…✓

Do you really need any other reasons to get out there and get moving?!

Mums: aka, real-life superheroes. From day one the wellness of mums is integral to the whole family. But, all too often, mothers end up putting the needs of everyone else before themselves.

To celebrate Mother’s Day this year we want to shine a light on how important quality nutrition is to mums, and to encourage everyone to support the mums we know to make their own wellbeing a top priority.

During Pregnancy

It is so important that woman have high-quality nutrition while they are pregnant. Not only do mums-to-be need to have strong, healthy bodies during those nine long months for their own wellbeing and recovery, but a healthy diet can also have a lasting impact on the little bundle of joy they are creating.

Professor Felice Jacka, director of the Food and Mood Centre in Australia, says that there’s an evidence-based link between the food a mother consumes during pregnancy and the emotional health of their child shown in this groundbreaking study from 2013. What’s more, poor nutrition during pregnancy has been linked to higher chances of obesity and raised cholesterol levels.

Chia seeds can provide an excellent source of nutrients during pregnancy. The rich plant-based omega-3 fats help to facilitate healthy placental blood flow, promoting an efficient exchange of oxygen and nutrients between mother and baby. The high fibre content in chia can also assist in a healthy digestive function. This is really valuable during pregnancy, with a common complaint for many women being sluggish digestion and constipation.

After Delivery

The importance of nutrition for mums doesn’t stop after they give birth, either, especially those who are breastfeeding. Lactation requires a lot of energy and what we choose to eat can greatly affect milk supply. This article lists chia seeds as one of the twelve best foods for breastfeeding mums due to the high fibre and fatty acid concentration.

The omega-3’s in chia also promote heart health and can help build lean muscle mass for overall strength, keeping new mummies full of the energy they need to get through the day (and night!). The antioxidants in chia also offer a great benefit, helping to fight free radicals and promote wellbeing.

While pregnancy and early parenthood can be a challenging time for a lot of mums, one thing that shouldn’t be hard is getting a nutritious, balanced diet. Adding a tablespoon of chia to your diet every day is one of the simplest ways to ensure you’re getting a healthy dose of fibre, fats and plant-based protein. Take a look at our recipes for some inspiration on how to make the essential nutrition of chia a delicious part of your day. 

Anxiety disorders are the most common mental disorders, affecting one in four Australians at some stage in their life. Anxiety can come in many different forms and can have a significant impact on day-to-day activities for those suffering from it, affecting concentration, sleep and the ability carry out ordinary tasks at work, home or school.

Those who suffer from severe anxiety will usually require professional medical help, and we would never intend to replace the advice of your doctor or psychologist*. But, for mild-to-moderate levels of anxiety, making changes to diet and lifestyle can make a real difference. Just like there are foods that harm or help our bodies, there are foods that harm or help our mental health.

Dark Chocolate:

The mood-boosting effects of chocolate have been touted for quite some time, but more recent research has shown a particular link between dark chocolate and anxiety. And here’s why:

  • Polyphenols
    A 2013 study in the Journal of Pharmacology showed that a special compound found in cocoa called polyphenols can positively affect anxiety and enhance calmness.
  • Serotonin
    Low serotonin is one of the leading causes (and outcomes) of anxiety. Dark chocolate provides large amounts of Tryptophan, an amino acid that also works as a precursor to serotonin. So, it’s possible that by ingesting more dark chocolate, you’re improving your serotonin levels.
  • Mood Elevation
    Another ingredient in chocolate is theobromine — an ingredient that studies have shown can have a positive, mood elevating effect on those that ingest it.
  • Magnesium
    Dark chocolate also contains high amounts of magnesium. Studies are starting to show that magnesium may be one of the few nutrients that has a noticeable effect on anxiety. People often take magnesium supplements, but getting your magnesium through food is considered a much healthier overall option.

Darker the better
It’s important to note that these benefits are only found in dark chocolate. Milk chocolate has almost no nutritional value, contains very little of those all-important nutrients mentioned above, and contains high levels of sugar that can actually lead to worse feelings of anxiety!

The closer you get to pure dark cocoa (preferably sugar-free) the more benefit you will see. We know that dark chocolate can be bitter, so try starting with a percentage of around 75% cocoa while your tastebuds adjust. We love Loving Earth’s Organic Dark Chocolate and 85% Dark Chocolate blocks.

Other diet tips to improve anxiety:

  • Drink more water. Many studies have found that dehydration affects up to 25% of those with persistent stress, and dehydration is known to cause more anxiety.
  • Look for foods rich in magnesium, vitamin B12 (and other B vitamins), zinc, and antioxidants
  • Avoid eating foods that contribute to anxiety, such as fried foods, high glycemic carbs,  refined sugars, and alcoholic beverages.

Each year, the World Health Organisation (WHO) chooses a topic of particular importance to focus their efforts on for World Health Day: an international communication campaign designed to raise awareness and encourage change in our global approach to health.

The focus for this year’s World Health Day, on 7 April 2019, is universal health coverage.

Universal health coverage is WHO’s number one goal. Achieving it would mean all people having access to the quality health services they need, when and where they need them, without financial hardship.

Progress towards this goal is being made in countries in all regions of the world. But, millions of people still have no access at all to health care. Millions more are forced to choose between health care and other daily expenses such as food, clothing and even a home.  About 100 million people are pushed into extreme poverty each year because of out-of-pocket spending on health.

At The Chia Co, we believe that health is a human right — and it’s time for health for all.

To make health for all a reality, we need to ensure that all individuals and communities have access to high-quality health services so that they take care of their own health and the health of their families. But what does this really mean? It means supporting skilled health workers in our own communities, and better enabling them to provide quality, people-centred care. It also means encouraging our policy-makers to commit to investing in primary health care.  Health is a political choice, and we need to make sure it is considered in all government policies.

Learn more about World Health Day and how you can get involved.

 

If you’re anything like us, those precious extra minutes of snoozing in the morning seem like no brainer! And how is it that you are never more comfortable than when that alarm goes off?!

Studies show that snoozing before we get up for the day is pretty standard practice, with more than half of people ages 25-34 hitting snooze daily. Unfortunately, hitting that snooze button might be leaving you more tired than you think.

If you snooze, you lose

Leaders in this science say we go through sleep cycles that last around 45 minutes and if you’re snoozing for additional periods of just nine or ten minutes at a time, you will never get back into any meaningful rest. This REM sleep is really important for our brains to properly rest and form new memories. Not getting this quality sleep can have consequences to our physical and mental health.

What’s more, recent research has shown that hitting the snooze button can extend the period of grogginess —called sleep inertia — we feel upon first waking. If you are woken towards the end of your sleep cycle, like when your alarm first goes off in the morning, your sleep inertia tends to last for up to 30 minutes as your brain adjusts to the waking-up process. But, when you hit the snooze button and go back to sleep, the next time you are woken by your alarm (usually just nine minutes later!) you are only at the start of a sleep cycle. And being jolted awake at this time can cause sleep inertia and grogginess that can last for up to four hours.

Want to become a morning person? Here are our top tips to making getting out of bed that little bit easier:

Get to bed earlier

Experts recommend all adults should be getting between 7-9 hours of quality sleep each night. Getting enough sleep will not only replenish your energy levels and set you up for a productive day ahead, but it can also help manage your hunger levels, maintain your immune systems and retain memory.

Don’t use your phone as your alarm

Ideally, we’d all wake up naturally every morning. But, let’s face it: most of us don’t have that luxury. Using your phone as an alarm clock usually means it’s next to you as you sleep, potentially buzzing or lighting up as notifications happen throughout the night, and interrupting your sleep. Sleeping with your phone next to you also lead to the temptation to keep looking at your phone in bed, which can make it harder to nod off. So, keep the phone out of the bedroom and instead use a clock alarm. Even better, placing it on the other side of your room will force you to get up and out of bed to turn it off, making it much easier to resist that snooze button! 

Get outside

Going outside in the morning sun and getting that first breath of morning air is an invigorating, energizing way to wake up. Exposure to natural daylight first-thing can have a huge impact on your levels of serotonin and cortisol, leading to a better-regulated body clock, better quality sleep at night, and improved mood. So,  take your morning coffee (or lemon water) out onto your porch for a few mins of early morning light.  Or, if you’re feeling particularly energetic, use this period to get out for an early morning walk or run! 

In moderation, meat is a great source of protein and nutrients. However, the downside is that most of us are eating much too much meat and dairy. This takes a nasty toll on our digestive and cardiovascular health, as well as our land, oceans and climate.

Launched by Paul, Mary and Stella McCartney in 2009, Meat Free Monday is a not-for-profit campaign which aims to raise awareness of the detrimental environmental impact of eating meat and to encourage people to help slow climate change, conserve precious natural resources and improve their health by having at least one meat-free day each week.

Going meat-free for just one day a week is an easy way to make a sizeable reduction in your annual meat consumption. Need a little push? Here are three key reasons why you should pledge to go meat-free on Mondays:

  • For the environment
    You’ve heard it before, but we’ll say it again: meat production is a leading cause of climate change, water depletion, soil erosion and most other environmental problems. By choosing to eat our vegetables and grains directly, instead of using them to feed the animals we eat, uses far less land and water. This is one of the main reasons that the UN has said that a global shift towards a vegan diet is vital to save the world from the worst effects of climate change.
  • For more nutrients
    On the one day you don’t eat meat, you’ll most likely be including higher amounts of other foods into your diet, like vegetables, beans, legumes, nuts and seeds. This means you’ll be giving your body a once-per-week boost of a wide range of nutrients, minerals and fibres you might not be getting otherwise.
  • For your heart health
    We’ve long been told that diets high in red meat are linked to cardiovascular health. Now, new research is uncovering even more ways that red meat can increase our risk of heart disease, including heart attack and stroke — and it’s not just about fats and cholesterol. The Department of Cellular and Molecular Medicine at Cleveland Clinic’s Lerner Research Institute has established that bacteria in the gut is also a key player in red meat’s effect on heart disease risk. So, do your heart a favour and reduce your red meat consumption today.

The best news is that eating clean and green has never been easier or more delicious! Here are just a few of our favourite meat-free meals:

Most parents will already know how important it is to limit screen time for kids. But have you ever stopped to think about what implications all that scrolling, clicking and watching might be having on your own health? 

From work to socialising, and from phones to laptops to tablets, we rely on our devices for almost every aspect of our lives. The average Aussie adult spends 46 hours per week looking at a screen and checks their phone every ten minutes.

Too much screen time can contribute to a range of psychological and physiological problems. Rates of depression and anxiety in young people globally have risen by more than 70% in the past 25 years, while Dr Richelle Mayshak from Deakin’s School of Psychology believes the use of social media sites like Facebook and Instagram may be associated with feelings of inadequacy or reduced self-esteem. 

What’s more, looking at a screen for extended periods of time can cause strained, dry eyes, blurred vision, and headaches. Studies have also linked heavy computer and smartphone use to increased sleeping issues, with the blue light from digital devices shown to suppress our melatonin: an important sleep-promoting hormone.

Switching off

Now, don’t get us wrong – we love technology! It makes our lives so much easier and has enabled us to connect with each other in a myriad of new ways. But, in the same way that we might limit our enjoyable-but-unhealthy food and beverage habits, it is important to take a mindful approach to the amounts of time we spend swiping and scrolling.

Switching off altogether is unrealistic (and unnecessary) for most of us. Finding your balance can be as simple as setting some boundaries and establishing more ‘screen-free’ hours into your day-to-day. Here’s a few ways to incorporate more time away from screens:

  • Make your bedroom a phone-free zone
    Here, you should be focusing on calm and relaxation, spending quality time with loved ones, and getting 8+ hours of restorative sleep. But for many of us, smartphone and tablets play an all-too-prominent role in this space. According to a 2018 Deloitte survey, 11% of Australians check their mobile phones immediately when they wake up, 12% do the same before they go to bed, and a shocking 30% of Australians check their mobile phone in the middle of the night. Give your brain the break it deserves and leave your phone out of the bedroom, you’ll be amazed at how better you sleep
  • Take a screen-free lunch break
    By the middle of the day, chances are you’ve already spent a solid three or four hours glued to a screen. Lunchtime is a great opportunity to give your eyes and brain a break by closing your laptop and switch your phone off. Instead, use this time to take a walk outside, catch up with a friend (in real life!), and eat your lunch while reading a book under a tree. 
  • Digital detox weekend
    Patchy network coverage used to mean that country weekends were typically screen-free, whether we liked it or not! But nowadays, you might need to be a little more deliberate about switching off that phone or leaving that laptop at home for a few days. A whole weekend off-the-grid might seem like a lot to begin with, but trust us, you’ll likely get used to it within a few hours and find yourself really enjoying the experience. Connecting with the world around us, and focusing on the ‘now’ is a lot easier when you’re not plugged into social media feeds. The best part is, you’ll return from your weekend away refreshed, recharged and with plenty of photos to upload.

Here we go again: Another year, another viral workout trend taking over your Instagram feed! From the first jogging craze to the 80s aerobics buzz, fitness has always been dominated by fads. But, while most of the weird, wild, and wonderful workouts don’t stick around longer than a few ‘refreshes’ on your content reel (we’re looking at you, goat yoga!) some bigger-picture trends do have an ongoing impact on the workout world.

Here are just a few of the top trends predicted to impact the way we sweat in 2019:

1. Shorter workouts

Um, yes, please. With the daily advances in scientific understanding around how our muscles and bodies respond to exercise, experts are predicting that our workouts are going to become even more focused on bang-for-buck. Different forms of exercise, short burst “sprints,” shorter HIIT classes, and quick functional sessions are likely to have us working harder — but for just 15mins, rather than those hour-long gym slogs.

2. Work and working out will merge

As the line gets ever blurry between work-and-life, we are likely to see the merging of workspaces with workout spaces. Think advanced gym studios taking residence within corporate office buildings, so suits can get their sweat on between meetings. Similarly, fitness studios might begin adding more areas where people can hop on their laptops and work, post-workout. Sound like you? Check out spacely’s list of  Top Co-Working Spaces for Fitness Fanatics.

3. HIIT with a twist

HIIT itself might not be anything particularly new, but what we will continue to see this year is a rise in the HIIT hybrid classes. Think fusions between HIIT with traditionally slower, strength and stretch based workouts like yoga, pilates and dance, which are just a few of the 32 classes on offer at new fusion studio, Total Fusion. 

4. Sports brands and team workouts

From model workouts, to training alongside your favourite athletes on the Nike Training Club app, the crossover between celebrity and fitness fads is here to stay! This year, we’re likely to see a rise in brands and sports teams collaborating with fitness facilities to bring workouts to their fan base — like the Dallas Cowboys-branded gym in Texas, and the Spartan gym in Miami

5. Mental health more important to fitness than ever

The past year saw mindful running take the world by storm, with Headspace and Nike teaming up to create their now famous guided runs. Meditating is no longer just for yogis; as we begin to learn more about the connection between our mental and physical wellbeing, you can expect to see even more meditation-based workouts hitting the mainstream.

The summer holiday season has arrived, and many of us can’t wait to pack up and head off in search of adventure, from the nearby coastline to inter-state breaks, and beyond.

This is a great time to reset and recharge your batteries – however, being out of our regular routines and environments can wreak a little havoc on our usual healthy habits. So, we’ve enlisted the help of leading London nutritionist Lily Soutter to share her top tips that will help you make the most of your summer travel, without falling completely off the wellness wagon.

Don’t forget high-quality snacks

Let’s face it, travelling can be exhausting. Early morning flights and broken sleep on a plane can leave us feeling groggy and craving quick-fix foods. In fact, research has shown that when we have less than 7-8 hours of sleep, our appetite stimulant hormone (ghrelin) increases and our appetite suppressant hormone (leptin) decreases.

What’s more, research has shown that we tend to consume 330 more calories when sleep deprived and are 30-40% more likely to choose quick-fix sweet foods, white refined carbohydrates, and salty snacks. (Ref. 1)

This physiological response to a lack of sleep primes us to grab any quick-fix foods that we otherwise may have forgone. Preparing blood sugar snacks ahead of time is key to keeping hunger at bay and energy levels stable. Think fibre and protein-rich snack bars like these Chia Oat Bliss Balls for a healthier sweet fix, or try nuts, seeds, yoghurt and even fresh fruit.

Do your research

When travelling, regular mealtimes often go out the window, leaving us open to grabbing whatever we can find. Researching local supermarkets ahead of time means that you can pick up bottled water and healthy snacks ready for the days ahead.

Look for yoghurt pots, hummus, crudités, fresh fruit, wholegrain crackers, seeds, and nuts.

Use your hotel fridge wisely

Once you’ve picked up your healthy snacks, you can then store them in your hotel mini bar. This can be a great deterrent from the other high salt and sugar ladened options often found in minibars.  

Love your hotel breakfast

Most of us have heard the saying ‘eat breakfast like a king’, yet one-third of us regularly miss breakfast. Research has shown that breakfast eaters tend to have more balanced diets, are less likely to be overweight and lose weight more successfully if overweight.

Breakfast may also help to reduce unnecessary snacking as well as improve mental performance, concentration, and mood.

Hotel buffets are great for a ‘DIY’ breakfasts. Try:

  • Eggs, grilled tomatoes, mushrooms and wholegrain toast
  • Porridge
  • Yoghurt with fresh fruit and seeds

Eating out

Travel usually means a rapid change in diet. Our normal routine stops and some may not touch anything green for days. Food is there for enjoyment as much as it’s needed for nourishment, and while it’s vital to have a good time on holiday, for some too much eating out can take a toll on their waistline, digestion, and even energy.

At restaurants:

  • Try asking for an extra portion of vegetables
  • Swap heavy sauces for olive oil and a squeeze of lemon juice
  • Swap rich desserts for sorbets and fresh fruit

Bring your own fibre

While eating out is fun, restaurants rarely serve enough fibre-rich foods such as wholegrains and vegetables, which can leave us with sluggish digestion. Fibre is essential for regular bowel movements and satiety.

By packing easy to transport fibre-rich chia seeds with you, you should have peace of mind that your digestion is unlikely to suffer. Just two Chia Shots contain as much as 6g fibre and will make a tasty snack and nutritious addition to your morning breakfast.

Consider taking probiotics

It’s not only the lack of fibre which can be bothersome to digestion. Depending on the country, traveller’s diarrhoea may affect as many as 5-50% and can put a huge damper on any trip. Interestingly there is more and more research to suggest that taking probiotics during the trip may be a safe and effective preventative tool. (Ref. 2)

Get inventive with herbal teas

If you struggle with jet lag, caffeine may seem like your best friend. The problem is that excess caffeine can delay the production of melatonin (Ref. 3), a key hormone involved with the sleep-wake cycle.

Instead, try green tea which has a lower caffeine content, yet is rich L-theanine, which is thought to help produce feelings of relaxed alertness and clarity. And if you struggle with sleep, try some lavender or chamomile tea which has been researched for their calming and sleep-inducing properties.

Alcohol

Cocktails are often associated with travel, but too many of these and you may find yourself over-consuming sugar and calories.

  • For a low calorie and low sugar drink, try vodka or gin with soda water and a squeeze of lemon or lime
  • Make spritzers
  • Alternate each drink with a non-alcoholic beverage

Bring your trainers

While lying on the beach for weeks is seriously appealing, this sedentary lifestyle can leave us feeling sluggish and lethargic. Skip the taxi, bring your trainers and go explore! You’ll reach your 10, 000 steps whilst saving money and taking in the sites.

 

REFERENCES

  1. Burke TM, Markwald RR, McHill AW, et al. Effects of caffeine on the human circadian clock in vivo and in vitro. Science translational medicine. 2015;7(305):305ra146. doi:10.1126/scitranslmed.aac5125.
  2. McFarland, L. V. (2006). Meta-analysis of probiotics for the prevention of traveler’s diarrhea. Travel Medicine and Infectious Disease, 5 (2), 97-105.
  3. Spiegel, K., Tasali, E., Penev, P. & Cauter, E. V. (2004). Brief Communication: Sleep Curtailment in Healthy Young Men Is Associated with Decreased Leptin Levels, Elevated Ghrelin Levels, and Increased Hunger and Appetite. Annals of Internal Medicine, 141 (11), 846.

Swimming, sunning, backyard BBQs and pool parties… if you’re anything like us, these gorgeous summer days will have you making the most of every opportunity to be outdoors! While it feels great to be frolicking in all this sunlight and swimming at every chance we get (hello, Vitamin D!), it’s often not till the end of the season that we realise how tortured our poor tresses have been! Chlorine from pools, salt water, humidity and even the sun itself can leech moisture and vital nutrients from hair, leaving you with dried out, frizzy lengths and broken ends.

Luckily, help might be closer than you think. Many of your favourite delicious fridge and pantry items also offer powerful benefits as rescue treatments for your hair. So, before you run out and spend a small fortune on fancy-brand products, why not try some of these great home remedies?

PROTECT: SPF hair spray

We all know how important sunscreen is for our skin, but we usually forget that our hair takes a beating from those harmful UVA/UVB too. Help protect your hair before it gets damaged by spritzing it with an SPF treatment. The best part? No need to shell out for an expensive salon product – it’s easy to make your own!

You’ll need:

  • Two teaspoons of SPF 25 sunscreen
  • 1 cup of water
  • 3 or 4 drops of rosemary oil

Add the ingredients into a spray bottle, and shake well to mix together. Spritz into your hair before going into the sun or pool — while the SPF fights those harmful sun rays, the rosemary oil will encourage hair growth and strengthen your hair.  Hot tip: rinsing your hair with apple cider vinegar, or adding a little baking soda to your shampoo, is a great way to get rid of any excess buildup.

TREAT: Avocado and olive oil mask

Nourish dehydrated strands with this rich, luxurious at home hair treatment. Avocado and honey will help rebuild the keratin protein bonds that get damaged by the sun, while lemon juice and olive oil moisturise your hair, leaving it silky and tangle-free. 

You’ll need:

  • 1 avocado
  • 2 tablespoons of honey
  • 3 tablespoons of olive oil
  • few drops of lemon juice

Mix the ingredients together in a bowl until you have a smooth, even, lump-free texture. Using your hands, coat your hair (wet or dry is fine!) from root to tip with the mixture, and massage through to ensure an even covering. Leave for 20mins, and then wash it out using shampoo and conditioner as normal.  

SMOOTH: Leave-in moisture 

Keep your hair frizz-free and moisturised throughout the day with a leave-in, smoothing hydration spray.  This easy recipe combines the soothing and nourishing properties of aloe vera, which helps to restore moisture and fight humidity, with argan oil, which offers powerful de-frizz power and hydration without making your hair greasy.

You’ll need:

  • 1 cup water
  • 2 tablespoons aloe vera juice
  • 1 teaspoon argan oil
  • 1 teaspoon vegetable glycerin

Mix all the ingredients together in a large measuring cup, and pour into spray bottle. Spritz your hair with this leave-in treatment and comb through after washing. You can also use it anytime throughout the day that you notice strands getting a little dry and frizzy.

On Wednesday 23rd of January we hosted a Back to School Chia Pod® Smooth Brunch at Lucky Penny on Chapel Street, Melbourne.

Attendees included local mammas, kids, and bloggers, who were treated to a delicious brunch featuring our new Chia Pod® Smooth range. The event was hosted by insta-mum and media personality, Renee Enright, and our favourite nutrition and wellness expert Joyce Haddad presented an insightful and passionate discussion around kid’s nutrition, why Chia Pod® Smooth is a great plant-based and allergen-safe snack for school, and gave her advice on how to pack a nutritious and yummy Bento Box that’ll keep little learners energised throughout the school day. Joyce also provided her healthy hacks to get the new school year started right, and her five-day healthy meal planner – which you can view here!

 

 

 

 

 

 

If you’d asked us a year ago, we would have told you more is always more when it comes to SPFs. You can never be too protected from those harmful UVA and UVB rays! But, recent research has revealed a very frightening truth: some of the chemicals used in sunscreens have been wreaking havoc on our ocean habitat and marine life.

According to the Archives of Environmental Contamination and Toxicology, the main ingredient in sunscreens called oxybenzone is damaging coral reefs. When exposed to oxybenzone, coral larvae becomes deformed and unable to spread through ocean currents. The chemical also reduces coral’s defence against bleaching – which is a primary killer of reefs worldwide. In 2002, it was estimated that coral bleaching had affected more than 60 percent of the Great Barrier Reef, while a staggering 90 percent of the reefs in the Caribbean are estimated to have disappeared since 1980.

A few months ago, Hawaii became the first US State to ban two common sunscreen chemicals: oxybenzone and octinoxate, while several resorts in The Caribbean and Mexico have had bans in place for a while.

So, what can you do to keep yourself safe from damaging sun rays, without damaging our planet?

First and foremost:  try to avoid oxybenzone (the most common compound found in some 3,500 sunscreens worldwide) and octinoxate (which is even more toxic than oxybenzone, but usually found in lower concentrations).  

Thankfully, the options for environmentally-friendly sunscreen are growing every day. Look for rub-in sunscreens (not spray) with active ingredients like zinc oxide or titanium oxide, both of which are biodegradable. We’ve listed a few of our favourite harm-free sunscreens below.

It’s also important to remember that sun protection is about more than sunscreen. Cover up with UV protective clothing, rash guards, and hats to reduce the amount of sunscreen you need to apply.

Marine friendly natural sunscreens:

Surf Lifesaving Marine Friendly SPF 50+

This broad spectrum UVA/UVB sunscreen contains no oxybenzone, is fish and algae safe, and comes in a recyclable aluminium can.

Coral Safe Biodegradable Sunscreen SPF 30

The name says it all! This sunscreen uses a 100% all-natural formula, is totally coral safe and non-allergenic

Blue Lizard Australian Sunscreen SPF 30

Dermatologist formulated to protect sensitive skin from damaging sun rays, this mineral-based sunscreen formula  SPF 30+ protection that’s water resistant for 40 minutes without parabens, fragrances or skin-irritating chemicals.

Badger SPF 35 Unscented Sunscreen Cream

This popular (and affordable!) sunscreen is free from all the nasties and contains moisturizing ingredients like sunflower oil, beeswax, seabuckthorn, and Vitamin E.

Happy New Year!

While the clock ticking over from one year to the next is really more symbolic than anything else, the New Year period does usually give us a little more breathing space for self-reflection. Time away from work and the break from our regular day-to-day routines offers a valuable pause from the usual rinse-and-repeat model of busy modern life. Instead, we’re spending time with people we love, catching up with friends and family, and reconnecting with ourselves. This is the perfect time to set some clear intentions — an opportunity to take stock and think about what things we would like to continue, adjust or implement for the year ahead. What are you most proud of in 2018? What lessons have you learnt? What would you like to let go of? And what would you most like to achieve in 2019?

Need a little inspiration? Here are three great wellness resolutions we’ll be implementing in 2019.

Daily mindfulness
Rather than waiting for a stressful period to arise and using mindfulness techniques as a solution, this year we’d like to get on the front foot and implement a daily practice. Mindfulness meditation has been linked to a number of proven health benefits, like lower stress, increased focus levels, improved sleep, protection against depression, and can even help you maintain a healthy weight. Mindfulness is a practice of paying attention to the here and now. It is not attached to any particular spiritual belief, nor does it require any special equipment — all you need is a quiet space to observe your breathing, and to let the whirl of your thoughts pass by without judgment. There are plenty of great podcasts, apps and audio tracks you can listen to for guided mindfulness meditation, like the headspace app.

Ditch the plastic
Plastic is so passe. Unless you’ve been hiding under a rock, you’re probably already pretty aware of how important it is that we reduce our consumption of plastics. In 2019, we’re committed to making the switch away from single-use plastics in our day-to-day. Here are a few of the changes we’ll be making: 

  • Reusable coffee cups.
    Thanks to a plastic lining, those disposable coffee cups take up to 30 years to decompose. Instead, we’re going to invest in a quality reusable coffee cup like this little beauty from our friends     at Fressko
  • Eco food wraps.
    We’re going to replace our plastic cling wrap at home with a reusable eco food wrap, like these great beeswax or cotton options from     eco food wraps
  • Shopping bags.
    As supermarkets phase out those gross plastic grocery bags, it’s time we get a little smarter with carry options. We love the     Baggu reusable grocery bags because they’re super compact and light enough to always carry in your handbag for whenever you need them.  
  • Better packaging.
    As a producer of consumable food products, we take our environmental responsibility very seriously. While we are proud of our sustainable farming practices, and of our fully recyclable Chia PodⓇ cups and spoons, our goal for 2019 is to find a more environmentally friendly packaging solution for our chia seed range. Stay tuned!

Sleep more
As the work pressures begin to mount, and our daily to-do lists stretch ever longer, we can all be guilty of sacrificing an hour or two’s sleep to stay up late and get those last few things done. But, the sleep you skip now could be making a serious impact on your productivity and performance tomorrow! Research shows that regular, good quality sleep is important to keep our brains functioning, for our emotional and physical wellbeing, and for optimum daytime performance.  This year, we’ll be setting clear boundaries with our nighttime commitments and making sure we’re prioritising our sleep, aiming for at least 7 to 8 hours of uninterrupted sleep each night. 

One of our favourite Melbourne-based food bloggers and Instagrammers, Kitch Catterall (aka @soybabie_) is helping us get the New Year off to a healthier start by sharing her favourite plant-based cafes and eateries in Melbourne. And, she’s thrown in a few of her forever-faves from her hometown of Perth, too!  For more delicious inspiration for vegan and plant-based living, check out @soybabie on Instagram. 

Melbourne is well-known across Australia as being a vegan hot spot, with a number of amazing exclusively-vegan restaurants on offer. Narrowing down a ‘best-of-the-best’ list is incredibly hard, so make sure to follow me on Instagram to see more of my favourites. Here are just a few of my must-tries:

Shoku Iku
High Street, Northcote

From the plant studded, open space café front with beautiful mismatched wooden seating, to the beautifully crafted menu, this place is a tranquil, healthy haven. I love that the menu offers optional superfoods and herbal medicines that can be added to meals and drinks. They also have a fridge full of delicious, house-made raw vegan cakes that feature interesting twists such as raw pannacotta. Shoku Iku is situated almost directly opposite Terra Madre, an amazing health food mecca that is 100% worth a visit.

Shanklin
Hawthorn

Shanklin has one of the most lovely team of staff I’ve ever come across. I received a big warm welcome upon entering, and the wait staff were so attentive and I didn’t even have to make eye contact with them to try and urge them to take my order. As for the food, Shanklin offers a great menu with a lovely mix of both uber healthy bowls, salads and toasts, and some more decadent meals for those who feel like a treat. They also have fresh juices, smoothies, great coffee and some superfood lattes as well. 

Union Kiosk
CBD

This humble little hole-in-the-wall has been a staple for me between work and Uni — you can’t beat a vegan jaffle for under $10! Union Kiosk has recently transitioned from being vegan-friendly to 100% vegan, with a great menu of both savoury and sweet jaffles, including a Vego Bar jaffle! The staff are always so kind and happy to have a chat. They also have a little selection of changing vegan cakes such as vegan lamingtons, brownies and cookies. The couple who own Union Kiosk are lovely, down to earth and radiate happy energy with an ethos that focuses on making wholesome, comfort food and sending out good vibes.

Mary Miller Café
Fitzroy North

One of my absolute favourites! Tucked away in the middle of a beautiful residential street in Fitzroy North, Mary Miller has a cozy yet bright and airy décor, with plants hanging from every corner. The service is always great with a menu that changes with the seasons. My favourite dish is the vegan pop chicken burger, which is so realistic that I had to keep asking my meat-eating friend to confirm it was indeed faux chicken! All the food is fresh with a great balance of wholefood nutrients and a touch of indulgence. Mary Miller also supports a mix of small local suppliers, from the Husk cups made from coffee grounds, to their superfood latte blends.

Tonic & Grace
Malvern

Located in Melbourne’s south side, Tonic & Grace is a lovely, light and airy café with a beautiful and unique menu. Offering a departure from the all-too-familiar, Tonic & Grace take what you’d perhaps expect to see on menus elsewhere and reinvent it with their own twist. My favourite meal here is the vegan chocolate pancakes, with coconut cream, fresh fruits, coconut and edible flowers to decorate. However, everything we have tried here has been delicious. Highly recommend! 

Smith & Deli
Fitzroy

A crowd favourite and renowned vegan destination, Smith & Deli is the around-the-corner lunchtime extension of Brunswick Street’s celebrated vegan restaurant, Smith & Daughters. The deli is as exactly what you would hope for from a vegan reinvention of the classic sandwich deli: specialising in comfort food and classic combinations using mock meats and tofu supplemented for eggs. They also sell a great variety of vegan produce to take home such as ice creams, cheeses, frozen meals, snacks and sauces. I’d absolutely recommend it for both vegan and none vegans alike, as it is such a pinnacle in Melbourne.

 

Sardi Café
Hawthorn

Another great spot in Hawthorn, this quaint little cafe is easily accessed on the 48 tram from the City. My absolute favourite thing on the menu is their Vegan and Gluten Free Oreo waffle. The dish does include Oreo cookies (which contain palm oil), so not something everyone will be comfortable with. However, if you are willing to let that go and indulge in some incredible waffles that don’t otherwise contain animal products, then these are a must. They’re super crispy and soft in the middle, dripping in a delicious berry compote and loads of other yummy goodies like frozen coconut yoghurt. Sardi also offers great smoothies, coffee and plenty of other vegan options for sweet and savoury lovers alike!

And lastly, a little shout out to my original home of Perth for still having some AMAZING vegan eats available, too. It’s been a while since I’ve eaten at these places so I won’t list any specific dishes but if you’re in Perth, or visiting, and looking for great vegan fare, try one of these spots: 

  • Roho Bure: Vegan ice cream in Fremantle. Absolutely amazing!
  • Flora & Fauna: Vegan café in Northbridge, homemade cakes and wholesome café food
  • Little Bird Café: Northbridge café with a great variety of vegan options and vegan cakes
  • Varsity Burgers: Chain restaurant with locations all over WA. This American-style burger and football joint has vegan options for every category on the menu like pizzas, hot dogs, loaded fries and burgers, so you can enjoy binge eating session alongside your non-vegan friends
  • Raw Kitchen: located in Fremantle, Raw Kitchen is a definite a must-dine. It is a beautiful warehouse space dedicated to food as medicine, with an amazing eco shop at the front for all of your waste-free essentials. The food is cooked by vegan speciality chefs and is definitely some of the best plant-based, whole food vegan eats I’ve ever had. It’s a little more on the pricey side, but is worth every penny — great for birthdays or special occasions.

 

In a bowl add chia seeds, raspberries and maple syrup. Combine ingredients and add almond milk.

Let sit for at least 20 minutes to gel. Once chia mix has thickened, give another stir and add to serving glasses. 

Top with fresh raspberries, coconut yoghurt, coconut flakes, fresh mint and chia seeds. Enjoy.

 

 

In a food processor blitz all dry ingredients
Add peanut butter and maple syrup. Process until combined. 
Add chilled water slowly until mixture comes together into a pliable dough. 
With wet hands roll into balls. Roll in chia seeds to coat.
Enjoy as a healthy snack on the go or as a delicious smoothie bowl topping. 

 

 

 

We had an absolute blast at The Colour Run on the Gold Coast in Queensland on Sunday 19th of August 2018.  Known as the Happiest 5k on the Planet, it is a unique paint race that celebrates healthiness, happiness, and individuality everything that The Chia Co. are proud to promote. Now the largest running series in the world, The Colour Run has been experienced by over 6 million runners worldwide in 35+ countries.

This year’s Colour Run Tour was a Super Hero themed fun filled series of colour, laughter, good vibes & of course good chia and thanks to our trusty sidekicks, Be Natural, was absolutely MARVELess. The Chia Co. in collaboration with Be Natural provided a SUPER delicious and nutritious fuel of Chia Pod® & Be Natural Choc Chip Chia Granola bars for all who attended the “special mission”. A superfood hit with enough energy sources to “save the day” & help attending HEROES and HEROINES  complete the 5k course. Chia was flying out the door & with the help of our  trusty sidekicks; @benaturalausnz, the day was truly INCREDIBLE.

If you missed out on all the Colour Run action we have the perfect substitute for you, our Rainbow Chia pudding parfait will have your insides feeling happy and colourful. Check it out here. 

In the spirit of Colour Run fun we’ve added some heroic puns to our blogpost, can you spot them all?

Vegan Mincemeat
  1. Preheat the oven to 100 degrees Celsius. 

     

  2. Mix all ingredients except the apple juice and chia seeds in a large oven proof dish. Cover tightly with tin foil and place in the oven.

     

  3. Cook in the oven for one hour.

     

  4. Remove and allow to cool.

     

  5. Add the apple juice and chia seeds and stir really well.

     

  6. Transfer into storage container. Store in fridge for up to 2 weeks.

 

Vegan Pastry Dough 
  1. Preheat oven to 180 degrees Celsius. 

     

  2. Add the flour, salt, coconut oil and sugar to a food processor and blend until it looks like breadcrumbs.

     

  3. Add the water slowly one tablespoon at a time until it starts to come together as a ball of dough.

     

  4. Bring the dough together and turn out onto a floured surface. Roll out to 2-3mm thick.

     

  5. Using a star cookie cutter, cut out 10 stars.

     

  6. Place on a lined baking tray. Add a good amount of fruit mince to each star.

     

  7. Bring the pastry scraps back together and roll out again to 2-3 mm thick.

     

  8. Cut out 10 star lids and place on top of fruit mince. Seal edges with a fork and brush the top of each pie with plant-based milk.

     

  9. Cook for about 20 minutes until golden brown

     

  10. Leave to cool on a cooling rack. Enjoy.

We believe that when it comes to living your fullest, happiest and most healthy life, balance is everything. And that means that we fully support your right to let your hair down and have fun with food, rather than sticking to rigid rules and dietary restrictions day-after-day. Over the holidays it is super important that you give yourself permission to enjoy eating with your family and friends — nobody likes the Christmas calorie grinch!

Thankfully, it’s easy to have the best of both worlds. Healthy recipes have come a long way in the past few years and there is a world of options for creating healthy-ish treats that are as delicious as you deserve them to be.

Whether filling your own Christmas table or bringing a plate to someone else’s celebration, here are a few of our favourite festive recipes that are the right balance of naughty and nice:

Chewy Chia Museli Bars
These little bite-sized beauties are great to store in the fridge for whenever you need a snack, but also make a great little gift wrapped in kitchen paper and tied with a bow!
How to >

Mini Chocolate Tarts
No allergens? No problem! These delicious little chocolate tarts are vegan and gluten-free — the perfect sweet treat for everyone these holidays.
How to >

Labneh Dip with Crudites 
Skip the store-bought hummus and impress your loved ones with this homemade labneh! Use it as a dip for your favourite veggie sticks, as a spread on sandwiches, or a dressing for salads.
How to >

 

From parties to picnics and beach holidays, there’s a lot of fun to be had at this time of year. There’s also a lot of great excuses to skip that work-out you usually wouldn’t dream of missing! Late nights, hectic holiday schedules, and the break in regular daily routines can make sticking to your healthy habits nearly impossible. But, it’s precisely at this busy time that keeping up your exercise and prioritising your health can be so important. Not only does exercise help your body combat the ill-effects of all those Christmas indulgences, but it also offers great stress relieving and mental health benefits. 

Thankfully, you don’t have to be sweating it out at the gym for hours each day to get the benefits. Just 20-30mins of exercise each day is all it takes to relieve stress, keep those happy endorphins pumping, and avoid the post-holiday blues.

Reduced holiday hours at your gym or being away from home is no excuse – try a brisk walk or run, or download a yoga program you can take to the beach for an early morning stretch-sesh. Indoors more your thing? Try our easy 30min no-equipment workout below, perfect for getting your blood pumping in the privacy of your own home (or holiday home!)

Warm Up: five mins
Make sure to prepare your body by getting your heart pumping and muscles warmed up. Try jogging (or dancing!) on the spot for a minute, before focusing on loosening your joints. Circle your arms to loosen shoulders, stretch your hips by shifting your weight side-to-side, and rotate your head to stretch out your neck. Stand on one foot and then the other while circling your raised foot to warm-up those ankles, and finish with a few slow stretches down to your toes to loosen your lower back. 

Home Workout Circuit: 20min (three to four sets, depending on your pace).

Complete the following circuit at your own pace, trying to rest only at the end (rather than between each move). Grab whatever household items you can find and use them as hand weights — like a shampoo bottle, tin of tomatoes, or milk bottle.

  • 20 bodyweight squats
    Stand feet just outside your shoulders with toes turned slightly outwards. Bend your knees and lower your body, keeping knees tracking over your toes, chest up and out, and your butt pushing out behind you. Breathe in as you lower, and out as you push back up to your starting position. 
  • 10 push ups
    Do your push-ups on your toes, on your knees, or a bit of both – whatever works for you!
  • 20 walking lunges – 10 each leg
    Use bodyweight, or grab a weight for each hand. Begin by standing with your feet shoulder width apart and your hands on your hips. Step forward with one leg, bending through the knees and descending until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot. Drive through the heel of your lead foot and straightened up through your legs to raise yourself back up. Then, step forward with your rear foot and repeat the lunge on the opposite leg.
  • 10 dumbbell rows
    Taking your hand weights, start with your feet shoulder width apart and knees slightly bent. Bend through your hips and knees and lower your torso to about 90 degrees to the floor, keeping your back straight and eye-line straight ahead. Let the weights hang at arm’s length from your shoulders. Pull your shoulders down and back and hold for a few seconds. Then, pull the weights up to the sides of your ribs,  squeezing your shoulder blades up and inwards toward your spine. Pause and hold for a few seconds, then slowly lower the weights back to the starting position.
  • 30 jumping jacks
    An oldie but a goodie! Take these at your own pace but try to keep at continuous motion, rather than pausing between each movement.
  • plank
    Do your plank on your elbows and stretched out to your toes, or drop to your knees if you need to build your strength. Start with 15 seconds at a time, and increase to 30 seconds and up to a minute when you can.

Stretches: five mins

Finish with five minutes of gentle stretching to lengthen your muscles and let your body cool down.

This time of year is a whirlwind of gift-giving, family vacations, holiday parties, and activities galore. And, if you have kids, there’s the added pressure of keeping the little ones entertained for six long weeks of school holidays stretching before you.

While this season will no doubt bring plenty of positive feelings of love, warmth, and cheer, it can also bring increased levels of stress and anxiety for many of us. Excitement and stress are actually pretty closely linked, and some amounts of stress can be good for us (researchers call this positive type of stress “eustress”). But, too much stress can have a very negative impact on our mental and physical health.

Luckily, holiday stress is fairly predictable. Unlike most other types of negative stress that we encounter in life, we tend to know when this crazy period will start and end, and by making an effort to get out in front of it, we can put in place strategies to minimize it.

Eating and drinking:
‘Tis the season to eat, drink and be merry! Unfortunately, there can absolutely be too much of a good thing. The break from our regular routines, plus the daily temptations of rich foods and alcohol on offer at parties, can quickly result in overeating and skipped workouts, leaving us feeling sluggish and less-than-our-best. This year, plan ahead by being aware of your triggers and practice mindful eating and drinking to keep the indulgences to a healthy level. Be sure to keep healthy snacks on hand at all times so you’re not arriving at parties hungry, and increase your water intake alongside your alcohol consumption to keep hangovers to a minimum.

Set your priorities:
Remember, we cannot do everything. And we cannot please everyone. There can be a huge amount of pressure from friends and family at this time of year, and it can be easy to spend the holiday season in a frenzied blur of cooking, baking, shopping, and seeing relatives. This year, before you say “yes” to everything, take time to think about what it is that is really most important to you. Set clear priorities and don’t be afraid of turning down an invitation if you have to. Set a limit for the number of parties you will attend or how many times you will host people in your home. Decide who it is that you really want to spend your time with this Chrismas and if you need to set boundaries with your extended family, do so. You deserve to be able to enjoy a special and joyous time of year, without being totally drained.

Prepare a budget:
There are an endless amount of expenses this time of year.  From maxing out credit cards to falling behind on bills and overspending on gifts, stretched finances over Christmas and the New Year can be a huge contributing factor to feelings of stress. This is where taking a mindful approach to money can really help. Before the Christmas madness sets in, take some time to map out your likely expenses over the holiday period. Work out what you can realistically afford to spend, and set a budget with allocation for each element – from dinners out, to gifts, to holiday groceries. Budgeting might seem like a less-fun way to approach the holidays, but it will allow you to take control over your spending and make a significant reduction in your stress.

Breathe!
Take some time each day to clear your mind and find your balance. Being alone for even just a small amount of time can allow us the space to recharge and reflect. Try to spend at least 15 minutes alone each day doing something you enjoy — whether it’s yoga,  listening to relaxing music, taking a bath, or even getting a massage — taking a little you-time can work wonders in reducing holiday stress. Breathing meditation is a great way to restore calm and balance. Find a quiet spot to sit for ten minutes and focus on slow, steady breaths, while visualizing that you are breathing out the stress, and breathing in the serenity.

The night before, place the yoghurt in a piece of muslin if you have it, or if not, in a sieve lined with a couple of pieces of kitchen roll.

The next day, get rid of the liquid that’s come out and any other that you can squeeze out. Carefully place the yoghurt into a small bowl and season with a good pinch of salt and stir in the minced garlic and squeeze in the lemon juice. Fold everything together.

Mix the dukkah ingredients in a small bowl with a pinch of salt and a little olive oil to combine. Top the labneh with the olive oil and a good spoonful of dukkah and serve with all your favourite crudités.

Preheat the oven to 180ºC.

Mix the melted coconut oil with the flour, chia seeds, and dates in a food processor and pulse until they form a dough.

Lightly grease a 12 mini muffin tin with a little extra coconut oil and divide the mixture evenly into the holes. Spread the mix equally to create cases or discs. Pop in the heated oven for 15-18 minutes until crisp and beginning to golden.

Meanwhile, melt the chocolate on a bain marie. Leave to cool slightly before folding in the coconut yoghurt. Place in the tart cases once they are cool enough and place in the fridge to harden for at least half an hour.

We were thrilled to participate in the Wanderlust 108 events in both Sydney and Melbourne this past month.

A feature event in the global Wanderlust program, Wanderlust 108 is the world’s first and only mindful triathlon, bringing three mindful activities — running, yoga, and meditation — into local parks around the world. It’s the ultimate opportunity for wellness seekers to find their own true north, and to come together around shared values and practices.

We were onsite in Sydney at Centennial Park park on Saturday 10 November, sharing our philosophy for essential wholefood nutrition, and introducing wanderlusters to our iconic Chia Pod®. And, on Saturday 17 November, we introduced wanderlusters at Melbourne’s Catani Park to our latest kid-friendly super snack, Chia Pod® Smooth.

We were blown away to meet so many vibrant wanderlusters and to share in this event which truly offered a sense of community, fun, openness and willingness to learn. 

This insightful post is by our guest contributor, Sara Jackson. Sara is a Registered Nutritional Therapist and Naturopath who embraces a balanced Functional Medicine approach to support her clients’ health. Learn more about Sara and her approach to meaningful nutrition and healthier living. 

We’ve all heard the mantras: you are what you eat, eat to nourish you, mindful eating, intuitive eating, clean food, dirty food, let food be thy medicine…you get the drift. And while I agree with a lot of the headlines that have helped get debates about positive nutrition back on the table, I believe that nutrition is nuanced, complex and very individual. Educating people about proper, balanced nutrition is now my life’s passion and work.

I want you to stop and actually think about how food affects you. How it affects your mind, body and soul and what part it plays into how you feel as a human being in your life at this very moment — both the good, and the bad bits. Forget about all the rules, fads and fiction and just think about your body for a moment.

I know firsthand the effects that positive and poor nutrition can have on our bodies. This time about seven years ago, I was facing a diagnosis of stage 2 cervical cancer  that came totally out of the blue. In hindsight, I can see the link between developing cancer and my long hours in a stressful job, very haphazard diet, and generally just not really prioritising my health in any meaningful way. These factors compromised my immunity and made me more susceptible to the HPV virus, which most of us live with every day, but for me turned rogue and developed into cancer. With the help of both conventional and natural medicine, I have thankfully been clear of cancer ever since my treatment finished.

I have used this experience positively and changed almost everything that I felt was important in my life. I studied for four years retraining to become a fully accredited Registered Nutritional Therapist. My goal was and is to use my personal experience with how nutrition, along with some other powerful lifestyle changes, have transformed my health and kept me free from cancer. I am now privileged enough to help others dealing with cancer journeys,  as well as a host of other illnesses and disorders that I specialize in such as chronic fatigue, digestive health and many more.

So I would like to share with you four meaningful and manageable ways you can really use nutrition to make a difference in your life:

1. Eat more health giving food, and less processed foods.

Recent studies show we should ultimately eat 8—10 daily servings of rainbow coloured vegetables and fruit.

Action point:
The next time you go shopping, pick one veggie that you usually walk straight past and find a delicious new recipe to cook with it. Start off by adding one extra green veg to your lunch and evening meal. Think about seasonal cruciferous vegetables (broccoli, kale, chard, salad greens, cabbage, brussel sprouts, cauliflower), and lots more garlic and onions which help increase sulfur in the body and help detoxification.

2. Ditch the unhelpful carbs

Not all carbohydrates are bad, however many of the “simple” carbohydrates found in processed and refined foods can contribute to insulin disruption, bloating, fatigue, moodiness and poorer gut health.

Action point:
We need carbs no matter what you heard – but it’s time to embrace the good guys. Oats, quinoa, brown rice, buckwheat, beans and lentils can be your new best friends.

3. Use dietary fibre to prevent disease.

There seems to be less hype about fibre than many other dietary considerations such as sugar and fats. Fibre consumption in the Uk is well below national targets of 30g a day for adults (the average intake is 17.2/day for women and 20.1g/day for men). There are countless evidence based studies to show that diets rich in fibre can play a part in lowering the risks of many disease such as cardiovascular disease, coronary events, stroke, type 2 diabetes, colorectal cancer, gastrointestinal and digestive health disorders.

Action point:
Increase your daily intake of fibre‐containing foods such as fruit, vegetables, nuts and seeds and high‐fibre/wholegrain starchy foods. Adding two tablespoon of chia seeds daily adds a whopping 12g of dietary fibre to a well balanced diet.

4. Get good gut bugs.

Our gut micro biome are central to our immune systems, our mental and emotional health and the way we absorb and get the most out of the food we eat. Stress, processed food, antibiotics, alcohol, cigarettes, sugar, pollution may compromise good bacteria and feed the pathogenic bacteria. However we can improve this pattern with changes to lifestyle and diet and adding natural probiotic and prebiotic via supplements, fermented food and drink.

Action point:
Try out some probiotic rich food and drinks to help improve your gut health. Look in the refrigerated section of your supermarket or health food store for kombucha and kefir drinks, or try foods like sauerkraut, miso, kimchi, bio-live plain yoghurt and coconut yoghurt.

The holiday season is fast underway. This time of year brings with it a whole lot of fun and we all deserve the chance to let loose and indulge a little. But, with the work parties, dinners with friends, and back-to-back family celebrations, it can be very difficult to keep a healthy balance. The delightful but dastardly combination of alcohol, late nights, and high-calorie meals can have you feeling sluggish, skipping the gym, and reaching for that breakfast bagel before you know it.

As always, we believe that prevention is better than a cure. Take a mindful approach to your diet and exercise this holiday season to avoid major blowouts, and add some simple, natural steps to your daily routine to help reset your body after a festive feast. Over-indulge a little? Don’t sweat it. Skip the crash diets and remember: your body is resilient and knows how to heal itself. Here are a few gentle ways to help it along the way:

Drink warm water with lemon
Begin your day with a glass of warm water and lemon juice, which will help to alkalise your body, kick-start your metabolism, and curb sugar cravings throughout the day. It’s also a great way to start your day off with essential hydration. Keeping your water intake up throughout the day will provide vital support to your liver and kidneys as they work on flushing out toxins from your system.

Thoughtful eating
Set your intentions and maintain a mindful approach to your eating these holidays. Focus on gratitude and appreciate the abundance of food (and love) that this season brings. Try to restrict your unconscious eating: chew slowly and give your full attention to each mouthful you eat — you will be surprised how easy it is to keep your portions in check!

Green tea
Try sipping on warm green tea before and after meals to keep your metabolism moving, and aid in digestion. Green tea is packed with powerful antioxidants called polyphenols and has been revered for its digestive properties for thousands of years. Fennel tea is a great choice as well — this herb stimulates digestion and soothes the digestive tract, relieving indigestion, bloating, constipation, and heartburn.

Plant power
If overeating has left you feeling bloated and guilty, we know you might be tempted to skip meals or restrict your calories to try to get back on top. But remember, now is the time to be strengthening your body (not starving it!) by boosting your natural detox and digestive functions with healthy, nourishing meals. Fill your plate with fruits, veggies, and plant-based proteins. Rich in fibre, chia is a great source of plant-protein that will help you feel full and energized throughout the day, as well as aiding in a healthy digestion to get things moving. Need a little inspiration? Take a look at our recipes. 

Stretch it out
For thousands of years, yoga has been regarded as one of the most effective ways to reset balance and restore order to our energy systems. It’s also a great mood booster! Start your day with a quick 20-30 morning yoga practice and you will notice the benefits in no time. Don’t have time to hit the yoga studio? Try this simple but effective detox sequence by our friends at mindbodygreen.

 

Women’s Health Fit Night Out returned to Sydney for its 3rd year in a row on Friday the 31st of August 2018. With over 600 fitness fans packed into Sydney’s International Convention Centre for the ultimate workout party it was bound to be one high energy night especially with Keep it Cleaner girls Laura Henshaw and Steph Claire Smith hosting. We were proud and delighted to be one of the headline sponsors for the event and had an absolute blast meeting so many like-minded fitsters!

We treated the crowd to a ‘Top your pod” activation whereby individuals had the opportunity to sample Chia Pod®  and top their favourite flavours with healthy toppings such as; fruit, nuts and goji berries (yum!) This ensured everyone stayed fuelled before breaking a sweat with leading celebrity trainers; Amanda Bisk, Base Body Babes; Felicia Oreb & Diana Johnson, Keep it Cleaner trainers; Steph Claire Smith & Laura Henshaw and Dan Conn whilst also enjoying a live DJ!

Women’s Health Fit Night Out is fast becoming a major fitness event on the Sydney Calendar. This year’s event was no exception and we absolutely loved being a part of it and spreading the chia cheer!

 

Recipe Name: Vegan Chia Seed French Toast 

Difficulty: Medium 

Serves: 2-4

Time: 20-30 minutes 

 

Place the berries, apple juice, chia seeds, hemp seeds, maple syrup, vanilla seeds and lemon zest in a blender. Blend for about 30 seconds, just long enough to break up and combine everything.

Store in an airtight container in the fridge for up to 1-2 weeks.

Mix all ingredients except the bread in a large, shallow bowl. Place in the fridge to activate for 10-20 minutes.

Preheat griddle to medium heat and grease with olive oil.

Make a jam sandwich by buttering two slices of bread with chia jam then placing them together.

Dip and soak both sides of your jam sandwich in the batter for about 20 seconds on each side. If your bread is dry, leave it in a little longer. If you’re using sandwich bread, it should only need 25-30 seconds total to soak.

Place bread on griddle and cook for approx 1 minute per side (or enough time for toast to become golden)

Serve, garnish & enjoy.

 

Recipe Name: Vegan chia seed, mushroom meatless balls

Difficulty: Medium 

Serves: 2-4

Time: 20-30 minutes 

 

Preheat oven to 180°C (350F)

Make chia egg by combining Chia seeds and water in a small bowl, stir, and set aside.

In a hot pan add olive oil then mushrooms, onion, garlic, thyme, oregano, salt and pepper and pan fry until tender and golden. Once cooked transfer to a mixing bowl.

Now add beans, chia egg, nutritional yeast, panko bread crumbs, salt and pepper into your mixing bowl with mushrooms, Now give the mix a really good mix.

Roll mixture into 20 balls (a bit larger than a golf ball). Place on baking sheet and bake for 20 minutes. Flip and bake for another 20 minutes .

Serve with cooked spaghetti or zucchini noodles and some pasta sauce.

 

 

 

Recipe Name: Vegan Chia Banana Bread 

Difficulty: Medium 

Serves: 1 loaf 

Time: 20-30 minutes

 

Preheat oven to 180

First start by making your chia egg; simply mix chia seeds and water together in a bowl and let sit for 30 minute until absorbed.

Mix butter, banana, honey and chia egg in a food processor or mixing bowl until smooth, Sift in flour and baking powder, mix well until combined .

Transfer batter into a cake, muffin or doughnut tin then bake for 20-30 minutes or until the bread is golden and skewer comes out clean .

Serve with whatever garnishes you have on hand.

 

 

 

 

A California native, Claire Ptak worked as a pastry chef for Alice Waters at Chez Panisse before moving to London. Claire worked at The Anchor and Hope in Southwark and staged at St. John and Moro before starting her cake stall Violet on Broadway Market. In 2010 she opened Violet, the bakery and cafe in Hackney, East London. She was most recently appointed to create the royal wedding cake for the nuptials of Prince Harry and Meghan Markle, which she chose to be a lemon elderflower creation.   Alongside baking, Claire works extensively as a food stylist and writer. Her forth cookbook, ‘The Violet Bakery Cookbook’ was shortlisted for the Fortnum and Mason Best Cookery Book 2016. Claire regularly contributes to The Guardian and The Observer and her work has also been featured in Vogue, Bon Appetit, Observer Food Monthly, Wall Street Journal, The New York Times, Tasting Table, Food52 and beyond.   Claire is also the host of Violet Sessions, a podcast of inspiring interviews with creative female pioneers. Guests have included Penny Martin, editor of The Gentlewoman; Chef and restaurateur Thomasina Miers; Chef Ruth Rogers of The River Café; Home cook and cookery writer Nadine Redzepi; and star of podcast sensation My Dad Wrote Porno, Alice Levine.

Great for vegan and gluten-free baking, these fruity blondies are great energy boosters, and you could substitute any fruit that is in season.

“Blondies are one of my favourite things to bake for two reasons: you can make them from start to finish in an hour, and everybody loves them! I have been a fan of chia seeds since I was growing a chia pet back in the 1980’s. Eating them is way better! Who knew they were also so incredibly good for us? I’ve been using flax seeds to make vegan eggs for a long time but I actually prefer using ground chia.” — Claire Ptak

HOW TO:

Line a 20 x 30cm baking tray with parchment paper and set aside.

In the bowl of an electric stand mixer, whisk together the melted and cooled coconut oil, chia seeds and palm sugar until creamy and smooth.

Add the coconut or almond milk and vanilla and mix well.

Measure the flour mixture, baking powder and salt in a bowl and whisk together. Add this to the wet and cream together until smooth again. Scoop into your prepared tin and smooth the top.

Heat the oven to 170°C

Trim the tough stem from the figs but try to keep the shape of the figs intact. Slice the figs in half down the centre through the stem then slice into quarters. Arrange on top of the blondie mixture, skin side down. Sprinkle with the flaky sea salt and bake for 25-35 minutes or until set and golden. Allow to cool completely before slicing. Serve with your favourite tea or coffee or glass of alt milk.

Have you been watching SBS’ Born to Cook, Jack Stein Downunder? If you caught last weekend’s episode you would know that Jack Stein paid a visit to our chia farm in Kununurra, Western Australia!

We were super excited to host Jack on a visit to our farm, and to introduce him to the home of our Australian Grown chia. He spent the day with John Foss, our CEO and Founder, along with Farmer Fritz to learn all about plant-based nutrition and  how our chia is sustainably farmed in the ideal environment to achieve the highest nutrition.

We put Jack through his paces on the farm, and introduced him to the challenges of water syphoning – our sustainable farming alternative to pumping water.  Lets just say that it’s a good thing that Jack can cook better than pumping water! The episode finishes with Jack’s recipe for chia pizza with szechuan pineapple and tomato.

WATCH THE EPISODE HERE >

New product – free shipping on all online orders of Chia PodⓇ Smooth* through our webshop! **

We are super excited this month to announce the launch of our newest products: Chia PodⓇ Smooth. Designed with SOS snack times in mind, we’re keeping Aussie parents covered with this new kids range that’s delicious, healthy and in a handy ready-to-eat pouch – perfect for little mouths.

Chia PodⓇ Smooth is a tasty mix of our sustainably farmed, sun-ripened Australian chia seeds with coconut milk and real plant-based ingredients, providing children with a good source of omega-3, fibre and calcium.  The range is available in three kid-friendly flavours: Chocolate, Banana and Mixed Berry, and have been carefully blended to create a smooth texture.

We developed this product specifically to give parents peace of mind with a tasty, nutritious, mess-free and allergen safe option for their little ones. The plant-based alternative to yoghurt is gluten-free, nut-free and vegan friendly, making it suitable for school lunchboxes, party bags or even post-sport treats. Chia PodⓇ Smooth is also ‘reusable’, meaning an unopened snack can be placed back into the fridge in the unlikely case it doesn’t get eaten, rather than going in the bin.

With a passion for farming and producing nutrient rich food that positively impacts the global community, our Founder and CEO John Foss is thrilled to launch a range of Chia PodⓇ specifically for kids.

“As a father of three and after our eight year-old daughter was diagnosed with coeliac disease earlier this year, I am personally  passionate about ensuring there are good snacking options for busy parents on-the-go, that are not only convenient but offer that much-needed peace of mind by being free from FSANZ allergens, gluten-free and packed with all the nutrients found in chia,” says John Foss, father of three children, a daughter aged eight and twins aged five.

“We therefore wanted to make it easier for kids (and parents) to enjoy the taste and nutritional benefits of our Chia PodⓇ range, a fantastic plant-based, non-dairy yoghurt alternative. Ideal for any snacking ‘emergency’ moment, Chia PodⓇ Smooth offers blended chia pudding in a no-mess pouch, perfect for little hands and little mouths.”

Our new range is available nationally in selected Woolworths stores. Check out our store locator to find your nearest stockist.

Don’t forget: Free shipping on all online orders of Chia PodⓇ Smooth* through our webshop! **

 

 

*Please note, all other items purchased will include regular shipping costs.

Spring means warmer weather, brighter days, and with daylight savings time now in effect, we’re going to have more of those daylight hours, too! After a long winter, this extra daylight can do wonders for our mood and our health, so now is the time to really make the most of it and embrace every minute of this additional sunshine.

More sun, better mood
Give those winter blues the heave-ho! Research has shown that incidents of depression increase over winter, so if you’re one of the people who suffer from seasonal depression or even just feel a little flat after those gloomy months (aka, nearly everyone), that extra hour of sunlight can do a world of good.

Get that good sleep
It can take a little while to adjust your sleeping patterns to the new daylight savings hours. But, once you’re in the rhythm, you might actually find you’re sleeping better than ever! Increased exposure to sunlight can boost your body’s production of melatonin — a hormone that can help make you feel sleepy.

Ready to go out there and get some sun? Here are some of our favourite ways to make the most of that extra hour of daylight:

Take your workout out
You’ve probably been sweating it out in the gym all winter, so now’s the time to take it out into the fresh air. Switching it up will energize your work out and you’ll get to enjoy the extra sunlight and changing of the season.

Read in the park
Whether you’ve got a great book, a magazine, or even a podcast to listen to, take it outdoors! Leisure time activities can be even more enjoyable when they’re coupled with fresh air and sunshine, so head to your nearest park and find a leafy tree to sprawl under.

Alfresco meals
It might be a little early for a summer BBQ, but now is a great time for lunch or a late afternoon snack outside. Grab some street food, a sandwich from your nearest deli, or put together a picnic spread to share with friends.

From 3—7 September we’ve been celebrating Women’s Health Week here in Australia – a week dedicated to encouraging all women to make their own health a priority.

Research has shown time and time again that the two biggest barriers to women maintaining a healthy lifestyle is ‘lack of time’ and ‘health not being a priority’. So, Women’s Health Week is a great annual reminder to women that it’s time to put themselves first, and start making positive changes that can last a lifetime.

The good news is that making health a priority doesn’t have to mean a full life overhaul – sometimes, the simplest changes can make the biggest difference. Not sure where to start? Here are a few of our favourite simple health hacks that can help all women – from busy mums, to students, to career power babes – make their own health a daily priority.

Start with water

As soon as you get up in the morning, drink a glass of room temperature water. Water helps to clear our system, keeps you hydrated, gets your metabolism started, and can flush out toxins. Add a slice of lemon or lime if you need a little flavour.

Stretch

Skip the snooze and make use of the extra ten minutes to give your body a gentle wake-up from its slumber. Take a few deep breaths and gently stretch your back, legs, and your neck. Stretching in the morning increases blood flow to your muscles,  boosts your oxygen levels, and helps set your body up for the day ahead. Here are five of our favourite morning stretches.

Fuel right

Many of us can be tempted to skip breakfast on busy mornings. But having a nutritious breakfast should be a priority for everyone. Not only does breakfast give your body a burst of energy and get that metabolism revving, it also provides an opportunity to fuel your body with important nutrients such as protein and fibre, calcium, iron and B vitamins. The best news? A healthy breakfast doesn’t have to be complicated — try our immune-boosting Tropical Breakfast Bowl, our Banana Chia Overnight Oats, or if you’re in a real rush, simply grab one of our ready-to-go Chia Pods Oats+Quinoa Cranberry and Coconut.

Move it

We all know the health benefits of physical activity, but for those of us with busy schedules and long days, finding time for a workout can be next to impossible. If squeezing in a gym session is just not possible for you, why not look for ways to include more movement in your everyday? Use the stairs instead of the elevator, take a walk on your lunch break, or try biking to or from work. Take advantage of any possibility to be more physically active. Research shows that as little as two hours of walking over the course of a week can improve heart health. So let’s get moving! 

Get good sleep

Not getting enough sleep can make us feel tired, irritable, and can reduce our ability to concentrate throughout the day. It can also have significant impact on our physical health, especially heart health. So, it’s important to do what you can to help make sure you’re getting at least eight quality hours of sleep each night. If you struggle to switch-off at night, a few tricks can help set the mood for bed-time: avoid screens for an hour before bed, limit your caffeine throughout the day, and try a spritz of lavender water on your bed linens.

Along with the blossoms, brighter mornings and warmer days, spring brings with it a renewed sense of hope and energy. It’s easy to see why the tradition of a spring clean took hold – at this time of year, we feel motivated to clear the clutter, throw open those windows, and let the sunshine in! With the scene set for fresh starts and new beginnings, this is the perfect time to not only spring clean your home but your life.

Here are a few of the ways we’ll be spring cleaning our lives this spring:

Health, not haste
You’ll no doubt be bombarded in coming weeks with demands to ‘get in shape for summer!’  and ‘shed those winter pounds’ with a slew of crazy diets and fitness regimes promising instant results. Here at The Chia Co, we are passionate about health and wellbeing – NOT fad diets. We want you to be the most healthy, fit and happy version of yourself. And if this means shedding a little extra winter padding, then go for it! We encourage you to choose a sustainable approach to healthy weight management by eating a balanced, wholefood diet and engaging in regular exercise that’s right for your fitness level.

Make fitness fun
This is a great time of year to switch up your workout, especially if it means getting outside into that fresh spring air! Try adding in a 20min morning walk, a weekend bike ride, or yoga in the park. Making fitness fun by doing something a little different is good for your body and mind, and is key to building a lasting exercise routine.

Have a digital detox
In the same way that de-cluttering our home feels cathartic, so too can de-cluttering our digital lives. Unread messages, overflowing inboxes, and electronic distractions can contribute to stress, leaving you overwhelmed and anxious. Take a look at some of the very helpful online services like Unroll.me to help tame that inbox, and commit to unplugging on the regular – even if only for 20mins, switching off your phone and laptop will go a long way to reducing the ‘noise’ in your life.

Start a gratitude journal
Shifting your mindset towards appreciation is one of the fastest ways to improve your mood. This spring, we’re making a commitment journaling our gratitude every day – and we encourage you to do the same. Every night before you go to sleep, write down three things that you are grateful for today. Not only will it help you sleep better by switching off the stressors from the day you’ve just had, it’ll help you wake feeling positive for the day ahead.

Clear your workspace
Considering most of us spend more time at work than we do at home, having a workspace that is clean, bright and uplifting is essential. A clean and clear desk will work wonders for your productivity. Bring in some items that make you feel happy – photos of friends, books you love, and some inspiring art.

Most of us spend at least half of our waking hours sitting —in the car, at work, while resting at home—and this amount of sedentary behaviour has been linked to poor posture, and a range of other more serious health risks such as higher blood pressure, diabetes, and even cancer.

While quitting your desk job might not be an option, getting more physical activity into your daily life around those seated hours can make a big impact.

One great way to do this is to jumpstart your day with a light session of morning stretches! Here are five easy yoga stretches you can do in the comfort of your own bedroom to stretch out your stiff muscles and counteract the periods of inactivity your day might bring.

Child’s Pose (Balasana)

From kneeling, bring your chest down onto your thighs and your forehead to the floor. Let your arms lengthen by your side with your hands next to your feet, or if you prefer, stack your hands underneath your forehead. Take a slow, full breath in through your nose and as you exhale through the nose, see if you can sink your butt back down toward your heels, feeling your spine gently curving over your thighs. Stay here for 5-10 breaths.

Cat/Cow Pose (Bidalasana)

Move into a tabletop position with your wrists directly beneath your shoulders, and knees beneath your hips. Press your palms into the mat to ensure your shoulder blades are broad. As you inhale, look forward, or up towards the ceiling if it’s comfortable for your neck, and stretch your tailbone towards the ceiling. As you exhale, tuck the chin to the chest and reach your tailbone back towards the floor. Continue to move with each breath, feeling your spine being massaged. Breathe through 5 rounds.

Downward Dog Pose (Adho Mukha Svanasana)

Take the palms a little wider than your shoulders, tuck your toes and lift your hips into the air. Bring your chest back towards your thighs, with your head relaxed and arms straight. Roll your shoulders away from your ears, and – with your knees slightly bent – start to walk your heels down towards the floor. Remember: it’s more important to keep the hips high than to get the soles of the feet to the ground. Take another 5 -10 breaths here.

Standing Forward Bend Pose (Uttanasana)

Walk your feet toward your hands, and let your upper body hang with your neck and head are relaxed, and knees bent to start with. If there’s no tension in your lower back, start to straighten your legs. As you inhale, let your spine lengthen. As you exhale, move your head slowly closer to your feet. Take 10 slow breaths here.

Triangle Pose (Trikonasana)

From a standing position, widen your leg stance to about a leg-length. Turn your right foot out to the side, making sure your heel lines up with the centre arch of your left foot. Take your arms parallel to the ground and reach out to the right side, keeping both legs straight. When you can’t reach any further, pivot the arms so they are in one line, moving in opposite directions, with your chest remains open and torso lengthening. Take 5 breaths here, and repeat on the other side.

Tuna and chia seeds are both rich sources healthy omega 3 fats. Research suggests that omega 3 fats may reduce symptoms in patients with depression.

Here’s how:

Prick potatoes with a fork. Place on plate and microwave until tender (depends on size of potato – roughly 12 minutes).

Split in half and place each one, cut-side up, on a serving plate.

Place drained flaked tuna on top of each sweet potatoes. Top with sliced red onion, chilli, then squeeze over the lime juice.

Mix chia seeds in yoghurt then dollop on top of each potato.

Finally, scatter over the coriander leaves.

Image courtesy of Georgia Gold.

Soup is the perfect winter warmer and makes a great replacement for high-calorie stodgy comfort food. The chia seeds provide a good dose of healthy omega 3 fats, which are essential for brain health and mood. Chia also comes with protein and fibre, both of which help to keep you feeling fuller for longer.

Heres how:

Heat the oil in a large pan and fry onion and garlic. Add chopped beetroot and juices along with the stock. Simmer for 5-7 minutes.

Take pan off heat, stir in chia seeds and beetroot powder. Let the soup cool slightly then blend soup until smooth with a hand-held blender.

Return to heat and warm through.

Combine Greek yoghurt and horseradish in a bowl. Dish the soup into a bowl and swirl in a spoonful of sauce and garnish with dill.

Image courtesy of Georgia Gold.

Leading London Nutritionist Lily Soutter shares her top 10 ways to put a smile on your face this August.

As we edge into the final weeks of winter many of us will be feeling tired and sluggish. And, with sleeveless season on the horizon, it can be pretty tempting to embark on a quick-fix diet. But, this approach is unsustainable for long-term health and, quite frankly, takes a lot of pleasure out of our day.

Food is there for enjoyment as much as it is needed for nourishment. It’s totally possible to trim down whilst brightening up your August with a diet proven to benefit your mood, too. Here are my top 10 ways to ensure that your diet puts a smile on your face.

1: Balance blood sugar

White refined carbohydrates and sugary foods are absorbed quickly into the bloodstream. This may cause an initial ‘high’ or surge of energy that soon wears off. A blood sugar ‘high’ can often result in a blood sugar ‘crash,’ leaving us feeling tired and low.

To balance blood sugar make sure you include protein, fibre, and healthy fats into each meal and snack. All three components help to slow the release of sugar into the blood stream.

I love incorporating chia seeds into my cooking as they contain a whopping 11g fibre, 4g plant-based protein, and 9g of healthy fats per 2 tbsp.! This wholesome seed is a perfect combo for balancing blood sugar and keeping hunger at bay.

Other great options include: protein-rich beans and pulses, fibre packed wholegrains and essential fat rich oily fish.

2: Don’t skip meals

Ensure that you eat at least three meals a day. Skipping meals can lead to low blood sugar, which can result in low mood, anxiety, irritability, and fatigue.

3: Don’t skimp on omega 3 fats

Did you know that 60% of your brain is made up of fat? Most of these fats are similar to essential fats called omega 3’s that are found in oily fish and chia seeds.

A few studies suggest that supplementation of omega 3 fats may reduce symptoms in patients with depression and on antidepressant medication.

Choose: salmon, mackerel, herring, sardines anchovies, chia seeds, and chia seed oil.

4: Consume tryptophan-rich foods

Tryptophan is part of a protein molecule and is the precursor to our happy hormone serotonin. Consumption of foods rich in tryptophan such as meat, fish, eggs, milk, cheese, beans, lentils and even chia seeds can play an important role in influencing mood.

By combining 30g of carbohydrates with tryptophan-rich foods, you can boost absorption and utilisation drastically.

Choose: a slice of wholegrain bread topped with tryptophan-rich turkey, or a pot of yogurt with mixed fruit and chia seeds.

5: Don’t fear carbs

Unfortunately, many diets may encourage cutting carbs!

However, carbohydrates play a key role in transporting tryptophan to the brain, which is then converted to our happy hormone serotonin. Our brain also runs on glucose, which comes from the carbohydrates within our diet.

This means that a low mood can be a common side effect of very low carbohydrate diets.

Choose: wholegrain bread, wholegrain pasta, brown rice, oats, white or sweet potato with the skin, quinoa, buckwheat, beans, lentils, chickpeas, vegetables, fruit.

6: Vitamin B6

This water-soluble vitamin plays an essential role in the production of key neurotransmitters, which are involved with mood, including serotonin and dopamine.

Low levels of vitamin B6 have been associated with symptoms of depression as well as PMS and mood swings.

Choose: beans, nuts, legumes, eggs, meats, fish, whole grains, bananas, and fortified bread and cereals.

7: A healthy gut, a happy mind

90% of our serotonin is located in the gut, and only 10% is located in the brain. Scientists are now referring to our gut as our second brain, and the latest research has shown that our gut bacteria may influence how much serotonin we produce.

While the research is still relatively new and not yet conclusive, many of us could do with a little more good gut bacteria, due to widespread antibiotic use. Fibre is our gut’s best friend and the primary fuel for our good gut bacteria. Adults should aim for 30g per day, however most of us are only consuming 15-18g. Luckily foods such as chia seeds contain as much as much as 11g fibre per 2tsp!

Other ways to boost healthy gut bacteria include: Prebiotic foods such as Jerusalem artichokes, garlic, onions, leeks, dandelion greens, asparagus, unripe banana, chicory root, apples, oats, and flaxseeds; or Fermented foods (probiotics) like natural with live yogurt, sauerkraut, kefir, and kimchi

8: Don’t overdo the caffeine

Caffeine is a stimulant found in coffee, tea, chocolate and energy drinks. While we know that it in some people it can improve feelings of alertness, in others caffeine can affect mood and may result in anxiety.

If you notice that caffeine makes you feel jittery or anxious it may be time to cut back. Although caffeine is fine to have in moderation, it’s important to note that people’s sensitivity to caffeine can vary greatly.

Choose: calming herbal teas such as chamomile, lemon balm, and lavender.

9: Top up on the sunshine vitamin!

Vitamin D is referred to as the sunshine vitamin for good reason. This vitamin is manufactured by the body in response to sunlight reaching our skin. This means that there is an increased risk of developing a deficiency during the dark winter months.

Interesting research has also shown that supplementation with vitamin D may reduce symptoms of depression and Seasonal Affective Disorder, which occur during the winter months!! However, it’s important to note that positive outcomes with supplementation have only been shown in those with very low levels of vitamin D.

Vitamin D can be found in foods such as oily fish and egg yolk.

10. Shake up your winter meal plan for a healthier & happier you…

About Lily:

Lily graduated from Newcastle University with a BSc (Hons) degree in Food and Human Nutrition (AfN accredited) where she was awarded with the Sage Faculty for Excellence Scholarship. She then went on to gain a Nutritional Therapy Diploma from the Institute of Optimum Nutrition.

Lily’s extensive knowledge of the science of food and health, enables her to regularly write for The Times, The Telegraph, The Daily Mail, The Independent, Women’s Health and Cosmopolitan. Her frequent TV appearances include ITV’s prime time series Save Money: Lose Weight with Dr Ranj Singh.

Lily sees clients from her clinic in Chelsea and from the Portobello Clinic, a private medical practice based in Notting Hill.

Instagram: Lily_Soutter_Nutrition
Facebook: Lily Soutter Nutrition
Twitter: lilysoutter

Beetroot and Chia Soup image courtesy of Georgia Gold.

This antioxidant-packed low-sugar jam alternative comes with a good dose of fibre, protein, and healthy fats, the perfect combination to balance blood sugar and keep hunger at bay.

Here’s how:

In a bowl, stir strawberry juice with chia seeds and beetroot powder. Let this sit for 5 minutes whilst stirring regularly.

Spread coconut yoghurt over toast.

Using a teaspoon, top coconut yoghurt with chia jam.

Sprinkle over crushed pistachios.

Image courtesy of Georgia Gold.

Lily graduated from Newcastle University with a BSc (Hons) degree in Food and Human Nutrition (AfN accredited) where she was awarded with the Sage Faculty for Excellence Scholarship. She then went on to gain a Nutritional Therapy Diploma from the Institute of Optimum Nutrition.

Lily’s extensive knowledge of the science of food and health, enables her to regularly write for The Times, The Telegraph, The Daily Mail, The Independent, Women’s Health and Cosmopolitan. Her frequent TV appearances include ITV’s prime time series Save Money: Lose Weight with Dr Ranj Singh.

Lily sees clients from her clinic in Chelsea and from the Portobello Clinic, a private medical practice based in Notting Hill.

Instagram: Lily_Soutter_Nutrition

Facebook: Lily Soutter Nutrition

Twitter: lilysoutter

More nutritious than kale. Twice the protein as spinach, and three times the iron.

Move over matcha, there’s a new super green in town!

Moringa is the latest green hero to take the wellness world by storm. Growing in abundance in tropical climates, the moringa tree was revered by ancient cultures of India, Chile, and Africa for it’s healing properties – so much so that it was given the name, Tree of Life.

Why we love it:

Moringa is rich in iron, calcium, plant protein, essential amino acids and is packed with vitamins and antioxidants. It is also a powerful anti-inflammatory. It’s a great way to get even more nutrition into your balanced diet, adding a substantial kick of vitamin and antioxidants to boost your healthy foods and drinks.

How we take it:

A single serve of moringa leaf powder is equivalent to two servings of leafy greens. The powder is dark green and does have a distinctive ‘green’ flavour (similar to matcha) so isn’t suitable for all meals, but is an ideal add-on to your morning smoothie.

Try our current favourite smoothie combo: banana, blueberries, chia, almond milk and moringa leaf powder. Or, simply add a scoop of the powder to any of these recipes:

For most of us, eating healthy everyday is only realistic if it works in with our busy lifestyles. That’s why one of the best things about chia – on top of it’s powerful nutritional profile, of course – is that it’s just so easy to include it in your day-to-day eating.

With no discernable flavour, and no processing needed (you can eat it right off the plant!) chia is one of the simplest ways to get more healthy nutrition into your diet.

We know that trying to eat a healthier diet can be a little daunting at first for some people. Thankfully, you don’t have to be a healthy eating expert or full-time green smoothie guzzler to get the benefits of chia – just add it in to your regular meals and snacks for a healthy boost of fibre, protein, omega 3 and antioxidants.

 

CHIA FOUR WAYS

Here are our top four ways to get a little chia into your everyday:

Breakfast
The most important (and too often skipped) meal of the day! This is a great time to get a dose of chia into your diet because it’ll set you up with a great start with slow-release energy.

  • How: Sprinkle or Mix into your favourite breakfast go-tos like oatmeal, smoothies, avocado toast or yoghurt
  • Our go to: Brekkie Smoothie Bowl

Lunch

Skip the greasy noodle bowl or boring sandwich and add a little chia to your lunch break. With its balance of fibre, protein and fat, chia helps to stabilise blood sugar and keep you fuelled with slow, steady energy through the afternoon, helping you avoid that 4pm trip to the vending machine!

  • How: Thicken and Stir chia into your soups, salads or smoothies, mix a tablespoon into the mayo for your pita wrap, or use it as an extra dipper for your sushi rolls.
  • Our go to:  Broccoli Soup

Dinner

Round off your day with a delicious and healthy dinner. Chia is also an excellent source of tryptophan, an amino acid that helps to promote a good mood, good sleep and a sense of calm – the perfect nightcap!

  • How: Bake or Grill chia into your breads and quiches, or use as a crunchy coating for salmon. Stir into hot pots, add it to your BBQ side salads, mix it into mashed potato… the options are endless!
  • Our go to: Buckwheat Pizza

When: Snacks
It doesn’t matter how iron-willed you are, there are some days where snacking is simply non-negotiable. And there’s nothing wrong with eating between meals as long as you choose wisely. Your mid morning or pre-gym nibble is a great time to add a little chia boost.

  • How: Blend and Bind chia seeds into your favourite snacks like bliss balls, muesli bars, stir it into your hummus and scoop onto carrot sticks, make a chia pudding, or simply stir it into a green juice.
  • Our go to: Vegan Raspberry Chia Bars

Still a little unsure how to include chia in your diet? Here are some final FAQs that might help:

Do I need to grind or mill the seeds?

Nope! Chia is totally digestible in its whole seed form. The chia seed shell actually provides insoluble fibre, which is really beneficial for your digestive health. If you’re not used to eating a lot of fibre it might take a little while for your digestion to adjust – you can soften the chia seeds by letting them gel in a little liquid before consuming, and start with a smaller dose until your tummy gets used to it.

Does chia’s nutrition get affected by cooking?

It really doesn’t! You can use chia in soups, stews, baking, roasted vegetables, pretty much anything and it’s nutrition will not be compromised. The only thing that can affect chia is super hot flash frying, so we recommend avoiding that.

Is it vegan and gluten free?

Yes! Chia is great for those on free-from diets because it delivers such powerful nutrition. It’s a particular star for vegan diets because it contains a healthy dose of plant protein, and can even be used to replace eggs in baking.

 

The link between chia seeds and running is nothing new – from the ancient aztecs and mayans, to the Mexican Tarahumara tribe of today, people have long revered chia for its powerful energy boosting and stamina increasing powers.

But, what exactly is it about chia that makes it so great for runners?

We asked our resident dietitian Emma Morris to explain how chia can be fantastic exercise fuel, helping you stay hydrated, increasing stamina and aiding in a faster recovery.

For better hydration
Keeping yourself hydrated is essential for runners. Even minor losses of fluid from your body through sweat can cause you to lose concentration and get tired more quickly.

Many people wait till they’re feeling thirsty before drinking water, but at this point you are actually already dehydrated! What’s more, drinking large volumes of water when you’re dehydrated is not an effective way to rehydrate – large volumes of water can be hard for your body to absorb, causing an electrolyte imbalance.

So, the most effective way to avoid dehydration is to maintain your fluid levels before, during and after your run. Here’s how:

Pre-race
Get your hydration levels in tip-top condition before your exertion by adding 1tbsp of chia seed to a 250ml glass of water daily for four days before the run. Chia is a fantastic food for runners because it holds 16 times its weight in water, making a thick gel in your stomach that prolongs hydration.

During the race/exercise
Everybody’s fluid intake needs will be different, so it pays to get an idea of yours before a big race. You can do this easily by weighing yourself before and after exercise – each kilogram of weight lost is equivalent to 1l of fluid. For example, if you finish an exercise session 1kg lighter you have a total fluid loss of 1l.

Once you have an estimate of what your sweat losses will be you can make a plan to help make sure you are replacing the right amounts of fluid during the race. Most athletes can tolerate 200-300ml every 15-20min during exercise, but this will vary depending on the intensity.

Hot Tip:
Try our Chia Fresca for a delicious rehydrating beverage before, during and after your race.

Sustained energy
Chia seeds are extremely absorbent, turning into a gel-like substance when left to soak in liquid. This gel not only helps you stay hydrated longer but also slows the conversion of carbohydrates into blood sugar, stabilizing your blood sugar level and giving you a slow, steady release of energy which keeps you fuller for longer.

Reducing inflammation and joint pain
Inflammation is how our body tissues respond to injury or infection, and is a critical part of our natural immune function. The inflammatory process involves a series of cellular signals that alter physiological responses and is a normal process that protects and heals the body following physical injury or infection.

However, if the agent causing the inflammation persists for a prolonged period of time, the inflammation can become chronic. Chronic inflammation can also result from a viral or microbial infection. Chia is one of the highest plant sources of omega-3 fatty acids, which have been shown to reduce inflammation in our bodies and is also thought to reduce the prevalence and severity of various inflammatory responses.  

A faster recovery
Chia is packed with antioxidants and contains all nine essential amino acids, which makes it a complete protein. Amino acids are the building blocks of our body and can help with cell and tissue regeneration. Chia’s high levels of antioxidants work to fight free radicals, which are unstable cells in our body  that attack and weaken our immune system. The hydration powers of chia can also play an important role after your race, aiding in a faster recovery.

 

 

 

Slice mushrooms.

Bring a large frying pan to a medium heat, add olive oil and sliced mushrooms. Sauté for 2 minutes.

If the pan dries out, add one or two tablespoons of water. Cook for an extra 4-5 minutes, stirring with a wooden spoon to turn mushrooms occasionally.

Add garlic and thyme (reserving some thyme to garnish with). Season with salt and pepper.

Toast your slices of bread, butter one side and pile the mushrooms on top, garnish with a few thyme leaves.

Bring empty mushroom pan up to a high heat, add 2 tablespoons of water.*

Add spinach, using tongs toss until slightly blanched and bright in colour. Less than one minute.

Sprinkle with lemon juice, season with salt and add to side of the dish along with a wedge of lemon. Enjoy immediately.

*If your spinach is still wet from washing leaves, this will be enough water.

Joel Feren is @The_NutritionGuy, an Accredited Practising Dietitian and Accredited Nutritionist. He regularly consults to the food industry and in private practice, helping clients to achieve improved health with good nutrition.

Joel believes that dietitians working in the food industry can play a fundamental role in improving the nutritional quality of our food. He also considers nutrition to be too important to be an afterthought for food brands and businesses.

For more from Joel, check out his website and Instagram page.

Healthy food creator and photographer, Lauren Kirchmaier (aka Flora & Vino) lives in Virginia with her husband and golden retriever puppy, Harper.

A lover of sweet potatoes, nut butter, and red wine, Lauren promotes healthy and balanced living through a whole foods diet. All of her recipes are plant-based and made with real ingredients, and many of them are also refined sugar-free, gluten-free, and oil free.

Instagram:

Blog: floraandvino

Instagram: @flora_and_Vino

Heat almond or coconut milk on the stove top.

Once warm, turn off the heat and add the culinary lavender to the pot. Cover and allow to steep for 15 minutes.

Pour the liquid through a fine mesh strainer to collect lavender flowers.

Add the nut milk, maple syrup, lucuma, lemon juice, lemon zest, and chia seeds to a jar. Allow to sit for 20 minutes, whisking every 5 minutes. Place the pudding in the refrigerator and store for several hours or overnight.

To serve, layer the chia pudding with your favorite yogurt and granola and top with more lemon zest.

Store leftovers in the fridge for up to one week.

Prepare the peanut butter layer by adding the almond or coconut milk to a blender with maple syrup, and peanut butter. Blend until well combined. Add chia seeds and pulse a few times to incorporate. Transfer to a jar and set in the fridge to begin chilling.

Prepare the strawberry layer by adding the strawberries and almond or coconut milk to blender. Blend until well combined. Add the TBS of chia seeds and pulse a few times. Transfer to a jar and set in the fridge to begin chilling.

All the chia mixtures to chill 1-2 hours (preferably overnight), until cold and thick.

To serve, layer the peanut butter and strawberry layers and alternate with fresh berries and peanut butter, if desired.

Store leftover chia puddings in the fridge for up to one week.

With the seal of approval from recent royal bride, Meghan Markle

The wedding of the year took place just few weeks ago, as Prince Harry and Meghan Markle walked down the aisle on Saturday 19th May.

Fit for a princess, it has been widely reported that homemade chia pudding is one of Meghan’s favourite snacks. Bursting with a wealth of nutritional benefits, it is not hard to see why they are the perfect store cupboard essential for any bride.

Here to share the secrets of the little seeds that feature on Ms. Markle’s shopping list, we’ve enlisted the help of leading London Nutritionist Lily Soutter, who explains why chia seeds continue to reign, plus why they are perfect for any busy bride focusing on wedding prep and the big day itself:

“Not only do they make a great addition to tasty smoothies, energy bars, soups and salads, their versatile nature means that they can be incorporated into almost any meal of the day,” says Lily.

“Chia provides a rich source of plant-based omega 3 fats, these fats line every cell membrane within the body are important for soft and supple skin. Just one tablespoon of chia seeds also provides a whopping 6g of fibre, which can help to keep appetite in check, balance blood sugar and support healthy digestion.

Lastly, they pack in a decent amount of calcium, magnesium, B vitamins and zinc which are involved with energy production and immune function.”

How to eat it

Chia seeds have a very mild taste and will not affect the flavour of what you are eating. They are easy to include in your everyday diet:

  • Sprinkle raw on your food
  • Make a gel as a base for smoothies or as an egg replacer.
  • Add to breakfast cereals, salads and soups

Chia pudding recipes fit for a royal wedding

To celebrate the royal wedding, we’ve teamed up with leading American health foodie Flora & Vino to create two new Chia Pudding recipes. Based on traditional English puddings, but with an American twist, the delicious pots are sure to leave your friends and family with insta-envy!

Founder of Flora & Vino Lauren is a plant-based recipe creator, food photographer, and writer. You can find her in the kitchen, at the yoga studio, or visiting local wineries and she lives in the United States with her husband and golden retriever puppy, Harper. The all-new Chia Puddings are a must-try.

Peanut Butter and Jelly Chia Pudding

Lemon Lavender Lucuma ‘Cheesecake’ Chia Pudding

On Sunday 13th May more than 100,000 Australians came together to continue the fight against breast cancer at the 21st Women in Super Mother’s Day Classic breast cancer walk and run. This incredible national fundraising event has raised more than $33.2 million for breast cancer research over the past 21 years, with more than 1 million participants walking or running a combined 6.5 million kilometres.

We were very proud to be onsite at both the Sydney and Brisbane arms of this event to show our support for this hugely important issue. We were also excited to share our latest product collaboration with participants and spectators alike: Be Natural Crunchy Granola Bars featuring our own Aussie-grown chia seeds.

These tasty treats are high in wholegrains and are a source of fibre, making them the perfect snack or treat. Eat them on their own, or dip them into yoghurt, tea or coffee!

We love working with Be Natural because, like us, they’re all about making the quality nutrition from plant-based food ingredients easy to access, every day.  They are champions of healthier lifestyles and are determined to make healthier foods the easier choice – and we couldn’t agree with their vision more. You can read more about their philosophy on their website.

Want to try the new Be Natural Crunchy Granola Bar Choc Chip Chia for yourself? Look for them in the muesli bar aisle in your local Woolworths, Coles or IGA stores.

 

The latest research on healthy hearts shows us that a high fibre Mediterranean-style diets, packed full of plant-based ingredients is the healthiest way to optimise our tickers. This recipe combines all the ingredients that we need to follow this advice. It is a delicious plant-based dinner option that has healthy fats from chia seeds, olive oil and olives and plenty of fibre from the chia seeds, kale and pasta. It’s the perfect recipe for all those pasta lovers without comprising on taste or nutrition. Eat up – your heart will love you for it!

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From the 70s jogging craze to televised aerobics and the more recent explosion of the athleisure fashion industry, the world of fitness has always been dominated by trends.

While some trends are short-lived, others are enduring – which is evidenced by the annual American College of Sports Medicine global fitness trends survey. Every year, the smart folk at ACSM gather information from around the world to predict coming trends that we can expect to see in the year ahead.

Some of 2018’s predicted trends are nothing new – for instance, the trend of educated, certified, and experienced fitness professionals (number 6 in 2018) has been a trend since the first survey was conducted in 2007. Similarly, strength training (number 5 in 2018) has been at the top of the list since 2007, too. But there are some new trends that seem to be emerging for 2018, such as licensure for fitness professionals (number 16) core training (number 19) and sport specific training (number 20).

One important thing to note is that there is a big difference between a trend and a fad. As the Cambridge dictionary defines it, a trend is “a general development or change in a situation or in the way that people are behaving.” So, while there’s no denying the popularity of current fads like doggie yoga (and even goat yoga?!) you won’t see these on the ACSM list. Instead, this list defines trends which will have a more ongoing impact.

Below are the top ten workout trends for 2018:

1. High-Intensity Interval Training (HIIT): This one’s been around for awhile, but for the first year now claims the top spot. HIIT involves short bursts of activity followed by a short period of rest or recovery, these exercise programs are usually performed in less than 30 minutes.

2. Group Training: These include any program led by exercise instructors, designed to motivate individuals though through group classes. Group programs are designed to be effective for people at different fitness levels, with instructors using leadership techniques that help individuals in their classes achieve fitness goals.

3. Wearable Technology: includes fitness trackers, smartwatches, heart rate monitors and GPS tracking devices.

4. Body Weight Training: Body weight training uses minimal equipment, making it more affordable. Not limited to just push-ups and pull-ups, this trend allows people to get back to the basics of fitness.

5. Strength Training: Strength training remains a dominant trend for most health clubs. Incorporating strength training is now recognised as an essential part of a ‘complete exercise program,’ alongside the other essential components: aerobic exercise and flexibility.

6. Educated and Experienced Fitness Professionals: Given the large number of organisations offering health and fitness certifications, it’s becoming increasingly important that consumers choose professionals with legitimate, industry recognised qualifications.

7. Yoga: Again, nothing new here. Based on ancient tradition, yoga utilises a series of specific bodily postures practiced for health and relaxation. This includes Power Yoga, Yogalates, Bikram, Ashtanga, Vinyasa, Kripalu, Anurara, Kundalini, Sivananda and others.

8. Personal Training: More and more students are majoring in kinesiology, which indicates that they are preparing themselves for careers in allied health fields such as personal training. Education, training and proper credentialing for personal trainers have become increasingly important to the health and fitness facilities that employ them.

9. Fitness Programs for Older Adults. As the baby boom generation ages into retirement, some of these people have more discretionary money than their younger counterparts. This is why many health and fitness professionals are taking the time to create age-appropriate fitness programs to keep older adults healthy and active.

10. Functional Fitness. This is a trend toward using strength training to improve balance and ease of daily living. These functional fitness programs are closely related to special fitness programs for older adults.

See the full list of 20 ranked trends at: ACSM Survey Results

It’s time to re-treat yourself.

We have teamed up with Rhyanna Van Leeuwarden, Yoga & Healthy Living Teacher extraordinaire, and the team at Retreat Yourself Box to give the most important person in your life – YOU – the chance to win a unique prize pack valued at over $1500.

The lucky winner will join Rhyanna and a select group of yogis in Perth to experience transformative and personalized yoga across three yoga workshops, with nourishing and exciting food in sublime surroundings. You’ll also get a $500 VISA voucher to support your travel and accommodation arrangements. And, to make it even easier to live your healthiest lifestyle, you’ll receive a year’s subscription from Retreat Yourself Box and a year’s supply of The Chia Co. Chia Seed. We know you need this!

To enter, and for the full T&Cs, head to our instagram account: @thechiaco

Sunday 29th April to Saturday 5th May is Heart Week here in Australia, an annual occasion promoted by the Heart Foundation in a bid to raise awareness, education and ultimately try to lower the staggeringly high levels of heart disease in our country.

According to national statistics, heart disease is the biggest killer of Australians. What makes that statistic even more shocking is that the majority of cardiovascular conditions can be prevented and/or treated.

When it comes to keeping your heart in optimum beating condition, there are a few pretty obvious things:  If you smoke, try to stop. Maintain a healthy weight. Keep yourself fit. And of course, don’t overdo it with the booze.

But, there are also a ton of other ways you can help your heart stay healthy. Here are our top ten tips for a healthy heart.

Take responsibility
Your heart health is in your hands, and the sooner you identify an issue the more chance you have to remedy it. Have your blood pressure, cholesterol and glucose levels checked at least once per year. If you need to, ask your doctor to help you reach and maintain a healthy weight. Be sure to follow your doctor’s advice, including taking any medications as directed.

Skip the soda
Many of us don’t realize just how many calories are hiding in those sugary drinks. To make keeping a healthy weight just a little more attainable, save your calories for the things that really matter and ditch the high-sugar sodas.

Get a little nutty
With their healthy balance of protein, fat and fibre, nuts are great solution when the 3pm snack attack calls. And, according to the American Heart Association, they can also lower your risk of cardiovascular disease. Just take care to watch your portions – while nuts are full of healthy stuff, they’re also high in calories.

Drink more water
Increasing your water intake is one of the best things you can do for your health. Take a water bottle with you wherever you go. Not only will you stay hydrated but drinking water can help you feel fuller for longer which, in turn, helps you avoid over-eating.

Heart-loving oils
Omega-3 fatty acids are essential for a healthy heart. As our resident dietitian, Emma Morris, says: “research shows that plant based omega-3 is essential for a healthy heart as it helps to lower cholesterol. Both omega-3 ALA (found in chia) and DHA ( found in oily fish) are vital for reducing the risk of cardiovascular disease.  The Heart Foundation recommends a daily consumption omega-3 ALA and just 1 tbsp of chia will provide you with your full RDI.”

Increase your fibre 
Fibre comes in two varieties, soluble and insoluble, both of which have been shown to prevent heart disease by lowering blood pressure and cholesterol. Insoluble fibre is found in whole grains, wheat cereals, and vegetables such as carrots, celery, and tomatoes. Soluble fibre sources include barley, oatmeal, beans, nuts, and fruits such as apples, berries, citrus fruits, and pears. Chia is a great source of both soluble and insoluble fibre.

Bend and stretch
There’s a reason why yoga has been practiced faithfully for thousands of years; not only can it help improve balance, flexibility, and strength, but it also lowers stress which is essential for health and wellbeing. The potential for yoga to lower the risk of heart disease has been highlighted in recent research, published in the Journal of Evidence-Based Complementary & Alternative Medicine.

Get your LOLs
Laughter really is the best medicine, it turns out! According to the American Heart Association, laughing can lower stress hormones, decrease inflammation in your arteries, and raise your levels of high-density lipoprotein (HDL), also known as “good cholesterol.”

Dark chocolate
Cacao is a rich source of flavonoids which can help reduce inflammation and lower your risk of heart disease, according to scientists in the journal, Nutrients. Avoid the sugary milk chocolate version and opt for dark, bittersweet chocolate – just remember, moderation is key.

Get your Zzzzz
If you don’t sleep enough, you may be at a higher risk for cardiovascular disease no matter your age or other health habits. Researchers believe sleeping too little can cause disruptions in biological processes and impact on underlying health conditions, including blood pressure and inflammation.

Leanne Ward (aka @the_fitness_dietitian)’s famous overnight oats are a quick and easy breakfast option that can save you some precious minutes in the morning.  Just spend 5 minutes prepping the night before and you’ll never need to skip breakfast!

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Leanne Ward (@the_fitness_dietitian) is an Aussie dietitian, nutritionist, and provisional sports dietitian. She has a certificate in public health, a bachelor of health sciences (majoring in nutrition), a masters of dietetics and recently completed her sports dietetics degree. Leanne is a firm believer in wholesome, natural and nutritious foods and is against fad diets or counting calories. Through her blog, Instagram and media appearances, Leanne is on a mission to spread the word that anyone, no matter what age or stage of their life, can find health and happiness. Check her out on instagram at @the_fitness_dietitian, Facebook at thefitnessdietitian and her website: leanneward.com.au

Last week was Ceoliac Awareness Week here in Australia, so we thought it was a prime opportunity to share with you some of our favourite delicious and totally gluten-free recipes!

What is coeliac disease?

Coeliac disease is a permanent autoimmune disorder that causes an intestinal reaction to the gluten found in wheat, barley, rye, and oats.  If someone with coeliac disease eats gluten the cells lining their small bowel will become inflamed and damaged, which restricts the bowel’s ability to absorb vital nutrients from food.(1) This can lead to deficiencies in vitamins and minerals and cause a range of significant health problems. While the disease is hereditary, there are a number of genetic and environmental factors that can also contribute. There are more than 200 symptoms of coeliac disease, with the most common being bloating and pain in the stomach, digestive issues like diarrhoea, vomiting and constipation, weight loss and fatigue. (2)

Coeliac vs gluten sensitivity

Gluten sensitivity is a term used to describe people who experience symptoms similar to those with coeliac disease but, when tested, don’t present the same antibodies and intestinal damage as those with the disease.(3)  For these people, eating a gluten-free diet may reduce their symptoms. However, there are other other conditions which could be at play and need to be considered, like irritable bowel syndrome (IBS), wheat intolerance, and malabsorption of fermentable sugars (FODMAPs).

Great gluten-free meals:

You don’t have to have coeliac disease, or even gluten sensitivity, to enjoy a delicious meal free from gluten. Here are a couple of our favourite recipes:

Chia & Zucchini Meatballs: Don’t let this classic pasta plate fool you, our version (created by @healthyfrenchwife!) is totally gluten-free and vegan.

Chocolate Chia Pudding: Call it breakfast, call it dessert, call it whatever you like – our chocolate chia pudding is super quick to make and (thanks to all that fibre from the chia) surprisingly filling.

Banana Raspberry Muffins Muffins without gluten, you say? Yep, you can do it. Hot tip: make a double batch of these at the start of the week and store them in the freezer – grab one in the morning on the way out the door and hey presto, a gluten-free afternoon snack will be thawed and ready to eat in time for those 3pm hunger pangs.

Balance is key

At The Chia Co, we believe in balanced, wholefood diets and that unnecessary food restrictions should be avoided as much as possible. If you think you’ve been experiencing symptoms related to coeliac disease or gluten sensitivity, speak to your doctor before adopting a strict gluten-free diet.

 

References:

  1. http://www.coeliac.org.nz/coeliac-disease/what-is-coeliac-disease
  2. https://www.coeliac.org.au/symptoms/
  3. https://www.coeliac.org.au/gluten-sensitivity/

We don’t know about you, but few things make us happier in life than a good duo. That’s why we’re so excited to share with your our latest fave coupling: Lunch, in a mason jar.  Or, as we like to call it, Munch! 

Healthy, fresh and oh so convenient,  Mason Jars make the perfect salad bowl on-the-go. And, the glass locks in freshness meaning you can make your Munch in the morning, store it in the fridge at work, and come 1pm hey presto: crunchy, fresh flavours are yours for the eating. 

Another reason we love Munch Jars is, well, a little superficial… But, while we all know that there are much more important things in life than looking pretty, when it comes to food the honest truth is looks DO matter. Most of us eat with our eyes, and if your healthy lunch looks great you’re much more likely to eat it! Munch Jars are the ultimate feast for the eyes. Get creative and layer up your favourite rainbow foods, add some healthy grains and a sprinkle of our Chia Salad Booster and you’re good to go. 

Be as creative as you like, or try one of these tried and true recipes:

To make Munch even more appealing this month, we’re giving you 20% off our Chia Salad Booster when you use the code ‘munches’ on our webshop. So, what are you waiting for? It’s munch time!

We love love! With February being the official month of love, it’s a great time to celebrate our friends, family and those that matter the most to us. But, it can be all too easy to forget about one of the most important loves there is: self-love.

Loving ourselves doesn’t come naturally to most of us. Harsh self-criticism and negative judgments are much more common to most of our inner dialogues. But, without love, compassion and genuine affection for ourselves, we can never really be at our best or give the best of ourselves to others.

This month we wanted to share with you some of our favourite ways to make positive self-reflection a little more habitual and hopefully bring more self-love into your everyday.

Start your day with love
Before getting out of bed and into your day, take a moment to remind yourself of your worthiness. Breathe love in and out. Take time to meditate and journal – even if it’s only for ten minutes each morning, it will make an incredible impact on the energy you bring with you into the rest of your day.

Mind your words
The words we use, both aloud and in thought, have a huge impact. Gently steer yourself away from self-criticism and self-judgment and instead reframe your thoughts towards the positive, for example: “I love and accept myself completely and unconditionally.” The tricky thing is, you must try not to judge when you find yourself practicing self-criticism. The key here is to notice it, distance yourself from it, and let it pass.

Expand your interests
Try something new. Visit a new place, learn a language, try out that new yoga class. Discover healthy foods that make you feel amazing. Put your phone on silent and spend some time doing things that make you feel alive. Make a deliberate attempt to look for opportunities to do things that you know you are good at – this will work wonders for your confidence. Set aside more time to indulge and improve your skills, and your self-esteem will thank you ten-fold.

Live in appreciation
Be grateful, both for the world around you and for the person that you are. Appreciate your talents, kindness, your generosity, what a great friend you are. Focusing on gratitude is one of the fastest ways towards self-love.

Trust yourself
We all have moments when we feel confused, unsure or scared. At these times it is important to remember that the answer to all our happiness really does come from within. Trust yourself, and have confidence in your abilities. Know that you are capable of making important changes for yourself, as long as you believe you can.

Own your potential
Love yourself enough to believe in the limitless opportunities available to you. Don’t let percieved boundaries or the uncertainty of unchartered waters stop you from reaching for something you want.

Forgive yourself
Learn from your mistakes and go forward. If you have made mistakes in the past that had caused you to feel less worthy, then you need to forgive yourself. All of us make mistakes, but the key here is learning from our mistakes and moving onwards.

Look after your body
The connection between your brain, body and your emotions are undeniably linked. Unsurprisingly, a lack of self-love and negative perception can be an underlying cause of many health conditions. This is why it is so important that you take care of yourself with proper nutrition and regular exercise. Your body is a temple, so treat it that way!

Be patient
Understand that the art of self-love is always going to be a work in progress, so don’t be too hard on yourself if it takes a little while to shift some of those old habits.

Long summer days and balmy nights call for easy, alfresco dinners – and it doesn’t get much easier (or more delicious) than the classic Aussie BBQ!

The traditional spread of steak, snags and prawns are guaranteed to keep nearly everyone happy, and we’re not trying to reinvent the wheel… But, in keeping with our Veganuary theme this month, we thought it was high time we shared some of our favorite meat-free BBQ dishes! This way, whether you’re a meat eater, plant eater, or in between, you can guarantee to serve something that the whole family will love.

Grilled Avocado Bellies

It’s officially avocado season right now, so there’s no better time to be eating these green delights. Packed with corn, coriander and tomato these Avocado Bellies are bursting with bright summer flavour. Hot tip: this is a great dish to get the little ones involved in making! Here’s how to >

Beet Burgers

A delicious, meat-free alternative to the classic BBQ hero. Pop a few of these patties on the grill and vegetarians no longer have to miss out on building their own salad-and-sauce creation. Here’s how to >

Roasted Garlic and Chia Guacamole

We’ve boosted this summer-ready dip with the added fibre and protein of chia seeds.  Serve as a spread for burgers, with crusty bread, corn chips or even crackers. Here’s how to >

Chia Lamingtons

It doesn’t get much more classic than this. We’ve taken the much loved Aussie fave and given it a modern, chialicious, gluten-free spin. Bake these ahead of time, pop them in the fridge and serve as your perfect BBQ dessert. Here’s the how to >

 

In the mad rush that is school mornings, making sure we’re sending our little learners off on their day armed with the perfect, nutritious lunch can be quite the headache.

We’ve all been there: a lost footy boot, forgotten homework assignment, missed school bus… before you know it, you’re reaching for your purse and praying the tuck shop has something half way decent on offer. While a naughty lunch once in a while is not the end of the world, being armed with a couple of healthy (and delicious!) go to snack options for lunch boxes could be all the difference you need to keep on top of things.

To get things started on the right foot this school year, we’ve asked our friend @HealthyFrenchWife to share with us some of her tried-and-true lunchbox saviors. These tasty treats are packed with chia nutrition to power little ones through the day – they’re also nut free, and low in sugar:

Chocolate Chia Cookies:

Wholemeal flour, chia seeds and coconut oil give these cookies a healthy balance of fibre and fats, perfect for an afternoon energy boost. What’s more, you can use a dairy-free milk to make these a great option for lactose-free eaters. Here’s the how to >

Chia Oat Bliss Balls:

These delicious little morsels are so fast to whip up  and they keep for over a week in the fridge. This means you can make a batch on Sunday and have a healthy, tasty lunchbox treat ready to roll the whole week ahead! Here’s the how to > 

 

 

 

 

 

Preheat your oven at 200°C  and line a baking tray with baking paper.

In a bowl, mix the sugar and milk until the sugar dissolves. Add in the flour, baking powder and cacao and mix it all together.

Add in the chia seeds, pinch of salt and melted coconut oil, and stir it in.

Place the cookie dough in the fridge for 15-30 minutes.

Scoop the dough with an ice-cream scoop or a spoon and form the cookies with your hands by flattening them slightly.

Cook for 10-12 minutes at 200°C.

In a food processor, mix the oats and dates together until it forms a dough. Add in the chia seeds and vanilla essence and blend. Add in the water to make it sticky, should be between 2 or 3 tbsp.

Form the balls with your hands and either roll in coconut or leave as is.

Keep in the fridge for up to 1 week.

The New Year is the perfect time to try some new healthy habits out for size.  And, with the benefits of eating plant-based foods so well documented, there’s no better way to get a head-start on your healthy year than trying out Veganuary!

While going completely meat-free could be a bit of a stretch for some of us, swapping just a few meals per week for a vegan alternative is a great step in the right direction. The best part? With so many amazing cafes and restaurants offering great plant-based options nowadays, going meat-free doesn’t have to mean missing out on anything.

Here are just a few of our favorites:

Girls and Boys (Melbourne)
Taking pride of place on Melbourne’s Brunswick St, this clever vegan dessert bar serves up decadent delights made from blended coconut and soy milks, vegan thickshakes and spiced mylks, matcha almond tarts and maca fudge bars. The have a great selection of options that are free from gluten and refined sugar, too.

Smith & Daughters (Melbourne)
If you’re looking for a vegan option that’ll keep even the most stubborn carnivores happy, this is your answer. Smith & Daughters offer an all-vegan menu, inspired by South American specialties. Think paella, garlic ‘prawns’ and tacos with ‘chorizo’. Looking for a quick lunchtime bite? Head just a stone’s throw from the Brunswick St restaurant and you’ll find Smith & Deli, where all the classic deli sandwiches have been given a vegan do-over.  Don’t go past the ‘Meat’ball Sub… you can thank us later.

Bliss & Chips (Sydney) 
One look at the menu of this Newtown eatery and you could be forgiven for mistaking it as just another regular fish ’n’ chippery. Fish, crab sticks, prawns and calamari… yep, all the usual suspects are here. But, instead of marine life in the fryer, these are ocean-flavoured soy-based proteins, with a gluten-free and non-GMO batter. 

VERD (Sydney)
It’s time to face reality: the lunch bowl trend is far, far from over. And for good reason! As long as establishments like VERD (at Barangaroo and Surrey Hills) keep serving up their delicious selection of plant-based bowls, we’re gonna keep eating them. Choose one of their classic combos, or create your own. Top it off with a delicious smoothie, nut-mylk coffee or raw treat. 

Flora and Fauna (Perth)
Tucked down a little alley in trendy Northbridge, this tiny hole in the wall cafe is well worth hunting out. The decor is bright and retro-chic, the coffee is delicious (they’re brewing Micrology) and the brunch menu is all-day. With both vegetarian and vegan options available, the food here is as beautiful as it is delicious with edible flowers and raw treats aplenty!

Bambi & Co (Adelaide)
And the award for cutest cafe name goes to…! What’s more, the offering at this tiny inner-city establishment is just delightful. The menu is small and changes often, with a terrific selection of vegetarian and vegan meals like wraps, salads, soups, cakes and green juice.