Fitness and Health Podcasts To Inspire and Inform

I have to admit, I used to be a massive advocate and consumer of fitness and health podcasts. I loved Jillian Michaels and Janice's witty, smartass banter that covered types of plant based milks, the reasons particular exercises and routines paid dividends and mindset adjustments. As the length of episodes increased and it became more about Jillian's parenting, it became an exhausting test of patience. So, I took a lengthy break but I'm back listening to pods for inspiration and here's my  pick of what you should get your earbuds wrapped around.

My own Core Integrity podcast, featuring interviews with gut, mind, body and spirit role models and practitioners.

Hurdle, in which Emily Abbate chats with wellness entrepreneurs and leaders like the co-founder of Headspace.

YogaPeeps is a lifelong love affair. Though it's no longer producing new episodes, every single episode is eminently listenable and full of yoga wisdom from teachers who live, breathe and love the practice. Lara Hedin is a wonderful host.

TEDTalks Health gets across astonishing facts and information in bite-sized podcast episodes. This will make for excellent conversation starters if nothing else.

Nutrition Matters takes a no-bull approach to food and the mental, physical and spiritual approach to a nutritious life. Paige Smathers is a registered dietitian and nutritionist who interviews experts.

The Nutrition Diva's Quick and Dirty Tips For Eating Well and Feeling Fabulous

Oh I love this one so much and it's so short and easy to listen to. It really is a quick dive into a topic, ingredient or trend. Monica Reinagel is a joy to tune in to for advice, intelligence and simple, memorable tips.

Quick and Simple Salads - Stick To Your Healthy Resolutions

Whether you are already a fruit, vegetable and earth-loving nutrition guru or you're working on improving the amount of fibre, vitamin and macronutrient rich foods in your daily meals, I've got you covered. The 5-Minute Salad Lunchbox has a whole bunch of kickass ideas around combinations of flavours and colours to make your lunch delicious, satiating and balanced. Far from bland or insubstantial, as sometimes salad can be, these recipes have a protein, fibre-rich vegetables or pulses, and flavour rich seasoning that will keep you satiated for hours. Eating healthily is not about compromising what you actually enjoy and want for something you feel you should have. This is about discovering meals and foods you DO enjoy and that you DO want, recognising that foods that are good for you are also freakin' delicious once you start experimenting and realising you can have so many things you hadn't factored into a healthy diet and really enjoy them. Sometimes, exchanging full fat butter for nut butters, or using roast vegetables and crunchy roasted chickpeas in place of chips and starchy, processed burger patties can be a revelation.

Without further ado, the recipes. What are you going to make this week? Let me know on Facebook.

LEFT-OVER ROAST VEGETABLE SALAD

Substitute toasted pine nuts or almonds if you don’t have cashew nuts.

200 g (7 oz) left-over roast vegetables, such as carrot, pumpkin (winter squash), parsnip, potato, sweet potato and beetroot (beets), sliced or cut into bite-sized pieces

2 large handfuls of baby English spinach leaves

small handful of parsley leaves, roughly chopped

30 g (1 oz) cashew nuts, roughly chopped

2 teaspoons sumac

               

TAHINI DRESSING

1 teaspoon minced garlic

2 tablespoons tahini

juice of ½ lemon

1 tablespoon water

salt and freshly ground black pepper, to taste

1.       Toss the salad ingredients together, then tip into your lunchbox.

2.       Combine the dressing ingredients in a small jar or container with a tight-fitting lid.

3.       Pour the dressing over the salad just before serving and toss well.

LENTIL, HALOUMI & HERB SALAD

Cat's Note: as a vegan, I substitute vegan haloumi or chickpea tofu for the halouomi in this recipe. There's also nut-based vegan "cheese" or you could fry some tofu or add tempeh instead.

  

50 g (1¾ oz) slice of haloumi, fried in hot oil for 3 minutes, cubed * vegan halloumi recipe

150 g (5½ oz/⅔ cup) drained tinned brown lentils

1 tomato, diced

handful each of mint, parsley and coriander (cilantro), chopped

LEMON & CUMIN DRESSING

juice of ½ lemon

1 teaspoon ground cumin

2 tablespoons extra virgin olive oil

salt and freshly ground black pepper, to taste

1.       Toss the salad ingredients together, then tip into your lunchbox.

2.       Combine the dressing ingredients in a small jar or container with a tightfitting lid.

3.       Pour the dressing over the salad just before serving and toss well.

RAW BRUSSELS SPROUTS WITH PEAR, HAZELNUTS & PECORINO

The sweetness from the pear and cranberries (also known as craisins) are the perfect foil for the peppery bite of the raw brussels sprouts. Apple will work just as well as pear and, while the hazelnuts bring something really special to this salad, walnuts are great here, too.

Cat's Note: as a vegan, I don't add pecorino but if you want an alternative, there's a cashew based vegan cheese alternative below.

150 g (5½ oz) brussels sprouts, shredded

1 pear, thinly sliced

30 g (1 oz) roasted hazelnuts, roughly chopped

30 g (1 oz/⅓ cup) grated pecorino

2 tablespoons dried cranberries

small handful of parsley, roughly chopped

CIDER VINEGAR DRESSING

2 teaspoons dijon mustard

1 teaspoon honey

1½ tablespoons apple cider vinegar

2 tablespoons extra virgin olive oil

salt and freshly ground black pepper, to taste

1.       Toss the salad ingredients together, then tip into your lunchbox.

2.       Combine the dressing ingredients in a small jar or container with a tightfitting lid.

3.       Pour the dressing over the salad just before serving and toss well.

Vegan parmesan cheese

ingredients

• 1 cup unsalted cashews (150 g)*
• 4 tbsp brewer’s or nutritional yeast
• 1 tsp fine sea salt
• 1 tsp garlic powder

instructions

1. Grind all the ingredients in a grinder or food processor until well mixed.

Extracted from THE 5-MINUTE SALAD LUNCHBOX by Alexander Hart, published by Smith Street Books, RRP AU$24.99 or NZ$28.99 Photography © Chris Middleton / Food styling © Deborah Kaloper. 

Deliciously Ella Plant Based Recipes

I don't know about you, but I am a total sucker for cookbooks. Sure, blogs and websites and instagram are all awesome inspiration and I regularly end up recreating dishes or even just condiments and seasonings I've seen online, but nothing beats the loveliness of a solid, old-fashioned cookbook.

My new kitchen helper is Deliciously Ella The Plant-Based Cookbook by Ella Mills (Woodward), published by Hachette Australia (RRP $32.99). All photographs by Nassima Rothacker.

The following recipes are my favourites from the book. I'd love you to tag me if you make them and want to share a photo to instagram! I'm at @cat13gram.

HERBED LENTIL BALLS
WITH TOMATO RELISH
AND GARLIC CREAM

I know these may sound a little strange, but they taste amazing – especially

sitting in a bed of tomato relish and dressed with garlic cream. They’re

full of flavour thanks to the thyme, rosemary, parsley, garlic and onion.

I love them served simply with some brown rice and salad.

MAKES 10

150g dried green lentils

1 large onion, sliced

2 garlic cloves, sliced

2 tablespoons buckwheat flour

2 tablespoons olive oil

handful of parsley, roughly

chopped

1 teaspoon dried thyme

1 teaspoon dried rosemary

salt and pepper

for the tomato relish

6 tablespoons tomato purée

3 garlic cloves, peeled

2 teaspoons balsamic vinegar

1 teaspoon maple syrup

100ml water

handful of parsley

pinch of ground cumin

pinch of chilli powder

pinch of smoked paprika

for the garlic cream

100g cashews, soaked for at least

3 hours then drained

10 tablespoons almond milk

3 garlic cloves, roasted (see

page 35)

splash of lemon juice

Preheat the oven to 200.C (fan 180.C).

Start by placing the lentils in a pan of boiling water. Cook for

20–25 minutes until tender but still with a slight bite. Once cooked,

drain and leave to cool to room temperature.

While the lentils are cooking, place the onion and garlic in a pan

over a medium heat with a drizzle of olive oil and some salt and cook

for 5–10 minutes, until soft. Then leave to cool to room temperature.

Place all of the ingredients in a food processor and pulse until

it forms a thick paste. Scoop balls of the mixture out of the food

processor using an ice-cream scoop, smooth them a little by rolling

them in your hands if you like, then place them on a baking tray

and bake in the oven for 35–40 minutes. Check the lentil balls are

cooked through by inserting a knife into the middle of one ball –

if it comes out clean they’re ready, if not bake for a little longer.

While the balls are in the oven, prepare the tomato relish and garlic

cream. Simply place all of the ingredients for the relish in a food

processor and some salt and pulse until smooth. Then do the same

for the garlic cream, adding salt and pepper to taste. Serve the

lentil balls piled high with the relish and garlic cream.

TIP

These are delicious served warm straight out the oven – if you’re

doing that then gently warm the tomato relish too.

YELLOW THAI CURRY

Aubergines are one of my favourite ingredients to use in a curry as they

soak up all of the flavours like a sponge. I’ve lost count of how many

bowls of this curry I’ve eaten in the last few years; when I’m having a

busy week I pop into the deli and devour a bowl with brown rice – it’s

warming, hearty and always keeps me going for hours. This one also

happens to be one of Matt’s favourites too.

SERVES 4

for the curry paste

1/2 large onion, roughly chopped

1 red chilli, roughly chopped

1 garlic clove, roughly chopped

1 thumb-sized piece of ginger,

peeled and roughly chopped

1 teaspoon ground coriander

1 teaspoon ground cumin

1 teaspoon ground turmeric

1 lemongrass stalk, bashed and

roughly chopped

1 lime leaf

31/2 tablespoons coconut oil

for the curry

2 red peppers, deseeded and cut

into bite-sized chunks

1 large aubergine, cut into bitesize

pieces

100g button mushrooms

100g baby corn, cut in half

olive oil

1 tablespoon coconut oil

2 x 400g tins of coconut milk

(see tip on page 174)

1 tablespoon tamari

handful of Thai basil,

roughly chopped

salt

Preheat the oven to 240.C (fan 220.C).

Place all of the paste ingredients in a food processor and blitz

until smooth.

Place the peppers, aubergine, mushrooms and baby corn in a baking

tray with a little olive oil and salt. Roast in the oven for 10–15 minutes,

so that they take on a bit of colour, then remove and leave to one side.

Next, place the coconut oil in a heavy-based pan over a medium

heat. Once hot, add the curry paste and cook for 5 minutes until

soft. Add the coconut milk and tamari and bring to the boil – then

lower the heat and simmer for 5 minutes. Remove from the heat and

blitz using a hand blender, then pass through a sieve to remove any

unwanted bits (if needed). Place back on to a medium heat and

add the roasted vegetables, then cook for a final 5 minutes. Try not

to overcook this curry – the sauce only needs this short cooking time

and there is a chance it could form a layer of oil on top if you cook

it for longer and reduce it too much.

Once everything is cooked through, sprinkle with a handful of chopped

Thai basil.

TIP

You could make a double batch of this curry and freeze half for

another day. It freezes so well and is really easy to cook straight

from the freezer – just place it into an oven set at 200C (fan 180C)

for 20–25 minutes until cooked through.

SPICY MISO AUBERGINE AND BROCCOLI SALAD

This salad was a real hit in the deli, and it’s one of my go-tos as well.

We used to serve it cool, but have recently discovered a new love of

serving it warm, straight out the oven and couldn’t recommend that

more. The dressing is partly what makes this so good and I use it a lot

in other dishes – the ginger, miso, sesame and lime mix is a real winner.

SERVES 2

AS A MAIN DISH,

4 AS A SIDE

2 medium aubergines, chopped

into bite-sized chunks

1 large head of broccoli, chopped

into florets

pinch of chilli flakes

handful of coriander, chopped

handful of sesame seeds

salt and pepper

for the miso dressing

4 tablespoons miso paste

juice of 1 lime

1 tablespoon rice vinegar

3 tablespoons sesame oil

1 thumb-sized piece of ginger,

peeled and grated

Preheat the oven to 240ºC (fan 220ºC).

For the dressing, blitz the miso, lime juice, vinegar, sesame oil,

ginger and some salt and pepper in a blender until smooth. If

you don’t have a blender, dissolve the miso paste in a tablespoon

of boiling water then stir through the other dressing ingredients.

In a large baking tray, mix the aubergine with the dressing and

roast for 30–35 minutes. At this point, remove the tray from the

oven and switch the oven over to the grill setting. Mix the broccoli

florets with the aubergine, then place the tray back in the oven for

another 10 minutes until the broccoli is lightly charred on top and

the aubergine is soft and golden.

Once cooked, remove from the oven, place in a serving bowl

and sprinkle with the chilli flakes, coriander and sesame seeds

before serving.

Hair And Scalp Health: Preventing thinning, Repairing Damage. The Tried & Tested Products

I've always had a wild mane of LOTS of hair, but it's quite thin and prone to breakage. I'm also prone to an itchy, irritated scalp. Training daily, putting my head on foreign yoga mats and a habit of touching and playing with my hair all make it much worse!

There's a zillion and two hair brands and products all on the shelves right now that claim to treat dandruff, soothe a sensitive scalp, make hair grow longer, halt thinning and more. But how many of them are legit? I can't honestly answer, because I don't have the time or funds to trial a zillion and two things. But I do try a lot of hair products and I only stick with what I genuinely find works for my hair. I have naturally red-brown brunette hair, curly and dry. It's a pain in the butt to style and I insist on dyeing it all the colours (that's my latest "do" below) so it's even more in need of conditioning treatments and care than most.

VIVISCAL

For the past year, I've been taking Viviscal supplements daily. I tend to notice a much greater impact on my nails than my hair, but I have certainly noticed considerably less split ends and the strands appear to be a little thicker than before. Jennifer Aniston swears by it and it has multiple clinical trials to back up its effectiveness so it certainly can't do any harm to try it.

DIET

The key to a healthy hair and scalp is much more internal than external. In addition to any supplements, you need to ensure you're consuming adequate quality proteins like beans, legumes, tofu and tempeh if you're vegan or organic beef, fish and eggs if you're not. A rainbow of vegetables and fruits, plus B vitamin rich carbs will also feed your hair, scalp and skin generally.

I eat a super colourful, varied vegan diet with plenty of healthy fats and proteins (tempeh, tofu and veggie burgers plus a vegan protein powder in my smoothies). I have also been washing my hair every 3 to 4 days because too often strips the hair of its natural oils and leaves it damaged and prone to further breakage. I also try to leave it out when I'm not training so that I don't pull it at the roots constantly (traction damage).

TREATMENTS

There's four brands I recommend and their particular ranges that work for my hair. I tried each for several weeks to be sure I saw measured improvement in my hair. The products you don't see listed made a lot of promises and yet, they left my hair greasy, or my scalp was itchy a day later, or they stripped my hair of any moisture and left it brittle. Here's the gold medallists.

Alfaparf Milano Reconstruction Range

The whole goal of the Reconstruction range was to protect hair against environmental damage, including pollution and harsh styling regimes. It's perfect for my hair because it also enhances coloured hair and prevents fading. The whole range is formulated with bamboo marrow to strengthen the hair fiber. I won't lie - the deep marine green colour is super chic and displaying it on my bathroom shelf makes me happy. Thankfully it also smells divine and actually leaves my hair really smooth and shiny. It's much easier to dry and straighten and so far, my purple and pink colour has stayed strong. I use the shampoo followed by the masque and one ampoule of the treatment every week. I also use the leave-in serum after styling.

Find the range here.

After using the shampoo and hair mask, my bright purple colour was exactly as bright as it was on the first day. My hair dried smooth and soft too, as opposed to the Kramer-like fuzz I sometimes deal with.

Green People Organic Irritated Scalp Range

Quinoa in my shampoo? Sure. If Green People says it's the way to go, I'm all for it. It makes sense. It's rich in protein, vitamins and minerals which are all elements the hair needs. I swear by the Irritated Scalp Shampoo and Conditioner. They're certified organic, vegan and cruelty free. Lavender and rosemary naturally soothe an itchy scalp and there's no toxic scents or preservatives. It's perfect for adults but also really good for kids, especially if typical hair products cause scalp irritation or itchiness.

Find the range here.

Less Is More (Organic and Natural)

Just like Green People, Less Is More is all about a natural, gentle approach to scalp and hair care. The products are all organic, with gorgeous minimal packaging. The big selling point, apart from how genuinely good they are for my hair, is how divine the scents are! I use Chitinspray daily - it smells like a citrus garden with hints of rose and aloe vera. Totally heavenly. Flower Whip is a mix of orange, rose, ylang ylang and aloe - a styling cream that I work into my hair when it's wet and just leave to dry. Perfect for warmer weather. The Herbal Tonic and Protein Spray are ideal for both soothing my scalp and the Protein Spray in particular for after I've had my hair bleached and coloured. 

Find the range here.

Stress Hormones: How to combat belly fat, bloating and blemishes

In over 10 years of teaching, I've been asked the same few questions repeatedly. Two of the most common are:

• How do I fix blemishes/acne/dry skin?
• How do I target excess belly weight?

Now, as we all should know, I don't buy into body hate and shaming and guilt. Women naturally have curves and a tendency to hold weight around the belly and hips because women are designed to create, house and nourish new human life within their bodies. That's pretty amazing. Whether you choose to have children or not, your body is engineered for it.

That said, there's a fine balance to find between functional and healthy amount of particular hormones and the sort of irregularity and imbalance that will lead to a cycle of nasty symptoms that indicate hormonal problems and that lead to MORE hormonal imbalances if not addressed through lifestyle.

The culprit - in all my discussions with medical and natural health practitioners, and in my personal experience - is the stress hormone, cortisol. An excess of cortisol leads to inflammation within the body, creating dramas with digestion, sleep, mood, acne and blemishes, insatiable appetite, cravings, bloating and weight gain particularly around the belly and hips.

Cortisol is a hormone produced by the adrenal glands (in the kidney area). It isn't all bad! Cortisol is produced to enable the body to handle and respond to danger. It is also heightened during exercise or at the beginning of the day to put the body into a more alert state.

Too much cortisol results in a number of symptoms, including weight gain around the face and abdomen, thin and easily broken skin, acne, bones more vulnerable to fracture and breaking, depressed mood, increased facial hair and irregular periods.

Some medications can mimic cortisol, including some asthma medication and topical steroid creams or steroidal drugs.

What can you do to prevent excessive cortisol and a crappy mood, bloated belly and tired, dull skin? Here's some simple steps. Take one at a time, or all at once:

• Stop the extra long workouts. No wonder your body believes your under pressure and in need of hormones to cope with stress if you're forcing yourself through training regimes that run over 90 minutes
• Cut the coffee. Sure, addictive, sure. But if you want to sleep and look 10 years younger, stop.
• Eat wholefoods. Organic wherever possible, but maintain a diet where at least 80% of your food is a plant that you can recognise as exactly the same as it was on the tree or in the earth (powdered beetroot doesn't count)
• Take high-quality supplements if your diet is restricted at all (vegan protein, omega 3 supplements, vitamin D if you don't get much sun, multivitamins)
• Did I mention Omega 3 supplements?
• Eat a high fibre diet to maintain good gut health
• Take adaptogenic herbs: licorice root tea or medicinal mushrooms are easy to find at health food stores or online
• Take 5 minutes every morning and/or evening to sit quietly, eyes closed and breathe fully into the belly then slowly out again. Set a phone timer if you need.
• Get away from screens. Put the phone down.
• Go to yoga - any type.
• Do pilates
• Dance
• Laugh
• Omega 3 supplements (seriously, though)

Image from Wholefood Merchants, Melbourne

New To Vegan Life: Meeting Nutritional Needs

Are you a Negan (New Vegan)? Welcome to the club.

I have been eating mostly plant-based meals for over a decade but it is a new choice to consume a purely vegan diet. I had been safe in my knowledge that chicken, fish and yoghurt were enabling me to earn top marks on my blood test results. B12? Iron? Calcium? Gold stars!

While it can take a little more planning and awareness around combining plant based foods to ensure you are meeting your nutritional needs for optimum health, once you understand which foods have the highest quality of calcium, B vitamins, magnesium, iron, zinc and protein, you can go wild with exploring flavours knowing that within each week, you're ticking all the boxes.

For me, I know the foods I really love and rely upon for essential nutrients, but I have a bad habit of not incorporating enough variety and adventure into my meals. I can get into a rut of the same thing daily for a week! That said, have you discovered purple sweet potato? If any food is worthy of a 12-step program, purple sweet potato is it.

Still. I digress.

Plant Based Meals For Inspiration and Convenience

To save myself from my own boring routines, I have ordered a Soulara delivery to get me through just over a week. I hugely recommend this meal delivery service to anyone and everyone, whether you're vegan or not. Having trialled a range of meal delivery services over the past few years, I can honestly say this is a no-fails option that is totally fresh, totally organic, and genuinely delicious. It doesn't feel like diet food and the serving sizes will genuinely satiate your appetite (not aeroplane-meal sized like some delivery services).

The great benefit of a meal delivery service for me (and you!) is that I can explore a variety of vegan meals and get a true sense of what I really love so that I'm inspired to get into the kitchen and create meals based on those flavours and ingredients. When I go to Ubud, Bali, I eat purely plant based meals and mostly raw food too. It is energising, it connects me deeply to the earth and it feels good in my belly and my body. Soulara is the closest I've come to home-delivered plant based meals that transport me straight back to a table overlooking rice paddies and yoga studios. Check out their Instagram for food inspiration.

Common Nutritional Deficiencies In A Vegan Diet

I recently went to the doctor for blood tests and under "Health Conditions" she listed "Vegan". I'm not sure this is typically considered an ailment! However, if you aren't doing your research and maintaining an eye on your calcium, iron and B12 levels, then you'll feel like being a vegan truly is an ailment. Apart from reading as much as you can and educating yourself, it's entirely worth making an appointment with a dietitian or nutritionist who has expertise in vegan or vegetarian diets. They can advise - based on your gender, age, height, weight, general health and level of activity - what your nutritional needs are and how to meet them.

The most common nutritional deficiency is B12 because this is purely available in animal based products (meat, seafood, dairy). The most reliable vegan source of B12 is nutritional yeast or fortified milks. Alternatively, a supplement is your best bet. But ignoring B12 is dangerous. B12 is linked to mood, the nervous system and also works co-operatively with B9 (folic acid) to enable optimal absorption of iron. Calcium is vital to healthy bones and muscles. Especially important for women. There are many fortified milks (almond, soy often have "Calcium Fortified" on the label where this is the case). There's no question you can meet your protein requirements easily with soy based proteins such as tofu and tempeh but spirulina, peas, hemp seeds, brown rice and quinoa, chickpeas and beans also provide rich sources of organic protein. Again though, see a dietitian for a personalised plan. Once you know how to meet the requirements of your body, you can confidently go it alone. It's definitely worth telling your GP you are vegan so that they can keep an eye on your blood test results (in the first year, worth doing this every few months).

Supplements

There's a good argument that you can meet your every nutritional need with wholefoods. But since the quality of food, soil and produce is not 100% reliable due to production and farming measures, it's absolutely worth investing in some supplements to ensure you're giving your body every opportunity to be well.

I am not a huge fan of turmeric as a flavouring so I'm very happy to take it in supplement form. My pick is Alitura Revitalize which contains ingredients based on Chinese Medicine, Western and Eastern Science. Turmeric, He Shou Wu (iron and zinc), chaga and reishi mushrooms (immune system and anti-ageing properties). I also take Evening Primrose Oil (Sports Research brand) which is rich in healthy fats for glowing skin and is also championed as support for women experiencing painful menstruation. Don't opt for any brand please - if you're going to spend on supplements, make sure you go with a high-quality product that's worth your dollars. I get my vitamins from Vibeality - the best spot to find Sports Research and Alitura brand in Oz. 

Raw & Organic Vegan Essentials

Long Jetty in New South Wales has a lot of healthy selling points - the divine yoga studio/cafe Modern Organic as well as the raw and organic food, home and lifestyle store The Raw Deal. Since I'm only in Long Jetty for short stints (unless someone wants to offer me a full time job teaching yoga, writing and blogging?) I do my shopping online. Whether it's bulk chickpeas and lentils or organic almonds and raw cashews, nut milk or superfoods in liquid and powder form, it's all super affordable and the best, freshest quality. Steve who runs things at The Raw Deal is a genuinely good, generous human with the pure desire to bring healthy, chemical free produce and products to his local community and to the wider Australian community via the website. There's a lot to be said for connecting with the people you shop with.

Nourish - Two Superfood Salads to Love

From my new cookbook of choice, Nourish by Amber Locke (published by Mitchell Beazley, $24.99), two recipes that you can add to your lunch or dinner repertoire. Excellent for a solo meal or make it for family, friends or the workmate who has the same, boring ham and cheese sanga every day. 

Edamame beans are young soya beans that are picked before they start to harden so they’re tender and fresh – a bit like young broad beans. They’re a great source of protein and are a general all-round nutritional super-food, and are particularly beneficial in a vegan diet.

They’re combined here with poppy seed-specked avocado and served on a bed of matchstick carrots (I’ve used purple, orange and yellow carrots).

Any citrus or creamy dressing, or the spicy Rose Harissa Dressing would work well with this salad.

• 3–4 large carrots, scrubbed or peeled
• 1–2 ripe avocados
• 2 tablespoons poppy seeds
• 300g (10½oz) shelled edamame beans
• dressing of choice

Cut the carrots into fine matchsticks (there’s no need to peel them if they are organic) using a mandolin or julienne peeler, or coarsely grate them – they’ll taste just as good. Place them in a serving bowl.

Halve, peel and remove the stones of the avocados, then cut the flesh into large chunks. Put the avocado chunks in a bowl and lightly coat in the poppy seeds.

Place the edamame and avocado on top of the carrots, pour over the dressing of your choice and mix well to combine.

Protein boost...

Seared, poached or barbecued salmon goes well with this salad. Cooked, shredded tofu also an option.

For this salad you can either chop the kale finely or break it into pieces and massage it in the mango dressing. It can get a bit messy, but tastes delicious! I’ve cut the yellow beetroot and pink watermelon radishes into decorative shapes for the photograph, but slice, grate or shave them as you prefer. If you’d like to serve a dressing with this salad then I recommend the Orange Vinaigrette (see page 127).

• 2 large bunches of kale
• 2 teaspoons cold-pressed extra virgin olive oil
• 3 ripe mangoes
• 1 large raw yellow beetroot, scrubbed or peeled
• 1 large watermelon radish or 5–6 regular radishes, trimmed
• Orange Vinaigrette (optional)

Tear the leafy parts of the kale away from the stems (save these for juicing) and remove any tough veins in the leaves. Tear the leaves into 2.5–5cm (1–2in) pieces and place in a large bowl.

Anoint the kale leaves in the olive oil and start to massage and scrunch them with your fingers. It will take a while for the leaves to yield but they will gradually start to soften and become more pliable and tender. They’re done when they feel silky soft.

Peel and stone the mangoes. If the mangoes are really ripe it’s a good idea to massage them into the kale as they may be difficult to cut up neatly. Simply mush them up with your hands and get going.

Slice, grate or shave the beetroot and watermelon radish, or cut into decorative shapes and scatter them over the salad just before serving.

Pour over the orange vinaigrette, if using.

My Muscle Chef Food Delivery for Fitness Foodies

I'm no stranger to food delivery services and I've had the good, the bad and the ugly (ahem, see last post on food delivery experience!). My Muscle Chef is one I've returned to twice since my initial order and the only one I've actually returned to wholeheartedly. I can honestly affirm that they are always bang on time with delivery, notifying the night before via SMS to remind us forgetful types, and every single meal tastes freakin' amazing.

Since they began, the plant based and vegan options for meals has expanded and I can swear by the green curry tofu and brown rice. I could eat that at every meal for weeks and not crave anything else. There's a real misconception that if you want to maintain a fit, lean, athletic body you need to restrict and retreat from anything enjoyable. That's about as old-school as leotards, legwarmers and headbands in an aerobics class.

What joy would there be in living to 100, strong, fit and flexible, if you were counting out the almonds and turning down invitations to dinner and dessert? Food is not purely a fuel. It's a source of nourishment the same way that movement, nature, studying, work and relationships nourish. And just as any relationship comes down to quality over quantity, finding the right balance and knowing what works for you, so you need to find foods that you love to eat, have the nutrients that keep your body energised and satiated, that are available and affordable.

I'm a big fan of having staple meals that you can always rely on - even if you only learn to make 4 things in your life - there's always small ways to vary those meals by adding herbs or changing the condiments you use or the brand of rice or fish or lentils!

The real beauty of a meal delivery service - beyond having every meal perfectly portion controlled (for those who could easily polish off three servings without pause... ahem!) - is that I'm challenged to try new flavours and combinations I wouldn't necessarily put the time and effort into creating myself. Salmon and brown rice with a mushroom sauce, for example. Vegetarian frittata. Tofu curry. I'm inspired to crack open one of the zillion recipe books I own and keep on turning my meals into a rainbow of colours and flavours.

If you're thinking that food delivery is a luxury you can't possibly justify, then see it more as an investment in expanding your flavour and taste repertoire for life. Think of this as one week where you readjust your palate to desire and crave nutritious foods like tofu and brown rice, to anticipate the spicy curry sauce or veggie stew you'd never bother to make for yourself. Think about what you normally spend on all the raw, unprocessed ingredients throughout a week and how many snacks or wasted food you throw money at. Then decide whether having portion-controlled, easy to heat-and-serve meals for one week is actually not such an indulgence at all.
Check out My Muscle Chef.

Bowls Of Goodness

I've been a big fan of Nina Olssen on Instagram for a few years. She is the creator of Nourish Atelier, dedicated to creating and sharing divinely delicious plant based recipes and her buddha bowls (combinations of colourful and vibrant, healthy ingredients all in one bowl) are to die for. So, naturally, when her book of bowls was released this year, I was all over it. Luckily, I'm able to share two of my favourite recipes with you. Hope you love them and make them your own - perhaps you change one or two of the ingredients or you opt for a different condiment. Let me know how you modify these recipes and any of your favourite buddha bowl recipes are always welcome. Stay in touch via my Facebook page.

Recipes from Bowls of Goodness: Vibrant Vegetarian Recipes Full of Nourishment by Nina Olsson. Published by Kyle Books. RRP $39.99. Out now.


Rainbow Pad Thai
ALMOST RAW RAINBOW CARROT NOODLES, TOASTED CASHEWS AND SPICY TOFU

My family loves noodles in all shapes and colours. Serving a rainbow Pad Thai pleases both small and grown up eaters. It’s a little juicier and fresher then regular rice or buckwheat noodles, so it complements the spicy tofu and peanut sauce beautifully. The avocado plays an important role here, adding a buttery creaminess that binds it all together. This noodle bowl is just as good as dinner as it is a side salad.
   
1 tablespoon coconut oil
3 handfuls of cashew nuts
6 rainbow carrots, spiralised
2 avocados, stoned, peeled and roughly chopped
1/4 head of a small red cabbage, shredded
handful of chopped coriander
6 spring onions, finely chopped
   
4 tablespoons coconut sugar
4 tablespoons soy sauce
3 tablespoons olive oil
1/2 tablespoon sriracha
2 tablespoons coconut oil
200g firm tofu, pressed
water, to thin
             
50ml peanut butter
1 garlic clove, finely chopped to a paste
1 teaspoon freshly grated ginger
30ml soy sauce
2 tablespoons agave syrup
2 tablespoons tamarind paste
juice of 1 lime
water, to thin

Mix the ingredients for the spicy peanut sauce and set aside. Mix the coconut sugar with soy, olive oil and sriracha for the tofu.
Heat up a frying pan over a medium– high heat and add 2 tablespoons of coconut oil. Fry the tofu for 2-3 minutes until golden, then pour over the soy mix and fry for another 2 minutes while stirring. Remove from the heat. Add another tablespoon of coconut oil and stir-fry the cashew nuts for 2-3 minutes over a medium-high heat, then remove from the heat. Mix the carrot noodles with the avocado, red cabbage, coriander, cashews, tofu and spring onions and serve with the spicy peanut sauce.

The Loyal Lentil Chilli

Lentil chilli with butternut squash, coconut milk, pepper and lime

Do you have a dish that never fails you, like a loyal friend, who keeps showing up and impresses you by always being top-notch? I have a few and this lentil chilli has been the star of my regular repertoire for years. This is also one of the most made and loved recipes from my blog. Lentils can come across as a bit dull sometimes, but this dish is nothing like it. With flavours that really sing together – earthy cumin and cinnamon, tangy lime and coriander, hot chilli and garlic – it harmonises perfectly with sweet butternut squash and chewy lentils. Instead of butternut squash you can use cooked pumpkin, aubergine or any other fleshy vegetable you have.

SERVES 4
250 puy or beluga lentils
1 tablespoon coconut or olive oil
5– 7 shallots, finely chopped
4 garlic cloves, finely chopped to a
paste with 1 teaspoon salt
1 + ½ teaspoons ground cumin
1 teaspoon ground turmeric
1 teaspoon ground cinnamon
1 teaspoon paprika
1 teaspoon ground coriander
1 red pepper, halved, deseeded and finely chopped
1-2 red chillies, deseeded and finely chopped
2 tomatoes, finely chopped
400g butternut squash, cooked and chopped into small pieces
400ml coconut milk
1 tablespoon tahini
1 tablespoons honey or agave syrup
juice of 1 lime
3 tablespoons soy sauce
2 tablespoons extra virgin olive oil
salt and pepper

SIMPLE YOGURT SAUCE
200g yogurt or vegan yogurt (soygurt or coconut yogurt)
1 teaspoon honey or agave syrup
drizzle of extra virgin olive oil

QUICKEST CUCUMBER SALAD
½ cucumber, shaved into ribbons
4 tablespoons rice vinegar
TO SERVE
fresh coriander
hot sauce, like sriracha
cooked brown rice or other whole grain
lime wedges

Cook the lentils according to the packet instructions, rinse, drain and set aside. Heat a frying pan over a medium– high heat. Add the oil and gently fry the shallots until transparent. Add the garlic, spices, pepper, chilli and tomatoes and fry for a few minutes over a medium– low heat. Stir in the lentils, squash, tahini and honey. Pour in the coconut milk and stir, then let the chilli simmer over a medium– low heat for 5 minutes, adding a little water if needed and stirring regularly. Add the lime juice and soy, then let it simmer for a further few minutes while stirring. Taste and adjust the seasoning with salt and pepper. Remove from the heat. Mix the ingredients for the yogurt sauce. Make the cucumber salad by combining the shaved cucumber and rice vinegar. Drizzle the chilli with extra virgin olive oil, top with freshly chopped coriander and serve with the cool yogurt sauce and salad. Serve with a hot sauce, rice and lime as extras on the table. 

Yoga, Plant Based Eating and Natural Balinese Beauty in Ubud

Plant Based Eating

On this, my second visit to Ubud in the past five years, I was told over and over again by friends and strangers that I must visit Moksa if I loved raw food. Or even if I didn't know I loved it. 

On their recommendations and with a fierce curiosity, I trekked up Penestanan past Y Resort towards the rice fields and Moksa's incredible permaculture garden and restaurant. I was not disappointed!

Chef Made is a genius, and I don't bestow this claim lightly. I was fortunate to see him at work in the kitchen and when I asked for the recipe for my favourite dish (avocado enchiladas in pumpkin wraps), he sent me the recipe that very evening!

Moksa was founded by Janur and Made after they had worked together at a five-star resort serving raw food in Ubud. With dreams of running their own sustainable farm/cooking school and restaurant, Moksa was the stunning result.

The menu changes seasonally and the space easily accommodates single diners, families, romantic dates and group dinners. With wi-fi and candlelit tables at night, it's not to be missed. Cannot recommend those avocado enchiladas enough. Even if you don't know the slightest thing about raw food, nor plant based food, this is flavourful, decadent food at seriously affordable prices. There's a cookbook coming out this year and I'm hungrily awaiting it. 

Check out their Facebook page for updates and events. Highly recommend enrolling in a class with Chef Made. 

Natural Balinese Beauty

There can be no better marketing for Utama Spice than Ria Templer. Her mother began Utama Spice in the 1970s after she had determinedly raised her children and family with traditional Balinese practices regarding natural solutions to skin, health and wellbeing. Using recipes, herbs, spices, fruits and plants to create tailored treatments, it

wasn't long before her skills and talents spread from friends, family and local community to reach international interest. Soon, she was providing natural, organic skin and body treatments to five-star spas and hotels. Utama Spice provided her with her own business and freedom to create products she knew were essential to wellbeing under her own label. Importantly, Utama Spice employed local women at a time when it as traditional for the man of the house to be the breadwinner and women to stay at home. The business has a renewed vigour and strategy under the loving management of Ria and her partner now. Still producing the highly popular Bug Spray, they also do face, hair and body scrubs, washes and serums. I made my own lemongrass, ginger and bergamot scent and can also vouch the Yoga Spray is THE BEST. I recommend visiting the store but you can also find the products at Yoga Barn, Bali Buda and other quality yoga, organic and natural produce venues around Ubud. 
Go to the Utama Spice website for stockists, story and product info.

Yoga

Yoga Barn runs yoga and lifestyle classes throughout the day, every day. The Ecstatic Dance evening has a queue for hours before it begins so if you are inclined to truly get your yoga groove on, get there early! I was fortunate to try Vinyasa Flow with fabulous Nadine and also a really creative, flowy and strong Vinyasa Flow with Murni.

The OMG? OMG! I'll be borrowing that one for my own classes.

I also tried classes I never normally would have if not for the fact I was at a loose end and it was a convenient time. Shamanic Healing which honestly, I wouldn't recommend with the teacher who I experienced BUT still an interesting experience and certainly you meet a lot of international yogis and wellness warriors so that's worth the entry price and more.

I also did Iyengar Yoga with Christine who studied under the late, great Iyengar himself. She is a complete treasure chest of knowledge on the body and yoga. The concept of movement that focuses on joint integrity and health with the AID of muscles rather than a muscular focus really got me thinking about where to place the focus and intention when moving and teaching. Recommend you try this long-time Ubud venue before trekking elsewhere. And Denise Payne is unmissable. Make sure you get to her Yin and Power Yoga. All teachers listed here.

Digestion: What We Can Take From Paleo, Raw Food, Vegan and Plant Based approach to eating

From the outset, let me make clear that I don't follow any food regimen strictly and zealously nor do I advocate a restrictive approach to eating, movement or living at all.

I believe - as I hope you will - that each of us needs to make choices that align with our values, our beliefs, our needs and our enjoyment and engagement with life. That means that your approach will likely differ over time and I've known many people who go from meat eaters to vegetarians and have periods of returning to seafood or meat if they feel their nutritional needs aren't being met sufficiently without it, or just because they want it and choose it.

It's not for any of us to say what is right and wrong for anyone else - so this post is not advocating a dietary approach, rather it is looking at the importance of gut health to quality of life and the ideas and lessons we can take from each of these approaches and consider when preparing and sharing meals.

I've been reading The Complete Gut Health Cookbook by Pete Evans and naturopath, Helen Padarin. While the book does strongly follow paleo guidelines to eating, there is a recurring reminder that these are suggestions and not a strict advocacy of one way to eat or live. Regardless of your preconceived ideas around Pete, his genuine desire to share a love of eating well and with awareness of how food affects overall health is contagiously joyful.

The consistent message across paleo, vegan, raw food and plant based eating is that food is more than simply calories and fuel. Food has medicinal and spiritual value. Choosing to eat to truly nourish rather than just to curb the appetite reflects a greater commitment: choosing to live in a way that nourishes our selves and those around us.

However, back to the gut.

Many diseases and lifestyle-based illness including diabetes type 2, angina, leaky gut, obesity and metabolic syndrome are the result of eating diets high in processed foods, lacking in vital micronutrients (vitamins, minerals, enzymes) and the approach to eating food on the run, with little consideration for how important it is to sit down, savour and enjoy food as part of feeling genuinely satiated, nourished and allowing food to digest without the impediment of stress hormones creating a maelstrom of poor digestive consequences: bloating, indigestion, leaky gut, constipation etc.

There's much research to show that gut health is intrinsically connected to brain health and the strength of the immune system and all other systems of the body. When you get a moment, have a look at this TED talk: Food for thought: How your belly controls your brain.



Gut flora is a term that refers to the environment of bacteria within the gut which is highly sensitive to foods, environment, stress and overall fitness and health. The healthier and richer our gut flora, the more energy we have, the greater absorption of nutrients from food and the greater ability to CREATE nutrients. It also feeds the immune system, fending off disease and allergic responses as well as maintaining a fit metabolism and regulating weight.

The most common and preventable factors that damage gut flora are continual use of NSAIDs (ibuprofen, over-the-counter and prescription pain killers and anti inflammatories), chemicals found in processed foods and commonly used in agriculture, household cleaners and beauty products, preservatives and food colourings and flavours, excess fructose and simple carbohydrate consumption, chronic stress and lack of sleep and routine sleep and meal times.

Raw food - food not heated above 36 degrees - contains the richest source of nutrients and enzymes. These enzymes allow for foods to be digested without requiring the body to use up its own enzymes in trying to break down foods and extract micronutrients during the digestive process. With sufficient quantity and diversity of raw vegetables and plant-based foods (nuts, legumes, etc), these simple protein chains create complex chains of proteins that fuel the body adequately and ideally. It is common for vegans to be deficient in iron and B12 though and in these situations, it may be wise to supplement with the recommended daily dosage or with the assistance and advice of a nutritionist, dietitian or medical practitioner.

Here's the essential spices to start including in your meals to boost gut health

Turmeric
Cinnamon
Ginger
Fennel
Cumin
Coriander
Peppermint
Chilli

Here's the essential prebiotic & probiotic foods to include in your weekly meals (bitter and fermented foods are superpowered gut medicine, don't be afraid to try them)

Dandelion Greens

Jerusalem Artichoke

Leeks

Asparagus

Garlic

Onions

Bananas

Apples

Walnuts 

Almonds

Cacao

Flaxseeds

Kelp & Seaweed

Bananas

Pickled ginger

Quinoa

Miso

Plant Based Food Melbourne

There's so many places for great food and great vibes in Melbourne. If you're vegan, vegetarian, gluten, lactose intolerant, paleo, raw, any and all of the above or NONE of the above, you will find options that cater to you and do so with flavour, joy and generosity.

Herewith, and I must confess I haven't tried all of them, are some great finds in Melbourne. Some I have dined at, some I am YET to dine in, but all of them come highly recommended by friends, colleagues and fellow Melburnians.

I'm also going to give a shout-out to my raw food workshop on February 7 at Kotch Lane Cafe in St Kilda. For $45 you get a handbook, goodie bag of products, entry to a doorprize, hands-on raw food meal making, and the fun of being in a group of curious, inspired people.

Fed Up Project
South Melbourne

Good food, local produce. This relative new-comer is a haven of nutritious and yummy offerings located right near the South Melbourne market so you can dine and then be inspired to go and buy your own ingredients. OR you can walk in circles around the market to build up an appetite and then go nourish your body and soul. Visit Fed Up Project.

Uncle & Jak
Fitzroy

Easy parking, yes please. This is a menu that doesn't turn into a novel, which is promising. Doing the menu options you offer WELL with fresh, carefully selected produce is worthy of respect. Pretty easy to park this end of Johnston Street, especially on weekdays. A brunch or lunch post yoga is easily catered to. I can vouch their coffee is excellent and George is a sucker for the turmeric latte here (I can vouch it LOOKS cool.) Visit Uncle & Jak.

Fourth Chapter Cafe
Prahran

All day breakfast menu? Yes, please! Lunch available from 11am. There's meat for your carnivorously inclined friends and fam. There's some absolutely belly loving bounty on the menu here and like most things in Prahran, the venue is super chic. Environment is vital! Visit Fourth Chapter Cafe.

Vegie Bar
Fitzroy

This is a stalwart of Fitzroy and you simply must. Their raw food offering is genuinely divine. Raw Pad Thai, tacos, cheesecake. This is an offering that goes beyond superfood salads and proves raw food is creative, expansive and exciting. Visit Vegie Bar.

How Your Eating Affects Skin and Physical Signs of Ageing

The typical Western approach to exercise and eating is geared towards a More Is More approach - but unfortunately, not more joyful, more mindful, more considered and more strategic. Just More. However, well intentioned as your ambitions to run a full marathon, train for 4 hours a day, eat a gluten free, dairy free, carb free diet and exfoliate three times a day, you may win medals but you could also be asking to look like a mouldy prune by 40.

What best benefits your body and mind is some perspective. 
You have a functioning, well body. You have the intelligence and awareness to be seeking and open to information on how to move and fuel it. Everything begins and ends with that desire to be well. Consider that everything you do must stem from the intention to look after your body because you love it and want it to function, look, feel and BE fit and well throughout your whole life.

A restrictive diet can result in bone loss, nutritional deficiency and an onset of physical signs of ageing and illness.

The vegan diet in particular can be short on protein, iron, B12 and calcium if these nutrients aren't knowingly enhanced in dietary choices. Similarly, if you are genuinely allergic to foods, it is vital to have your levels of iron, calcium, vitamins B & D and iron measured. It would also be worth seeing a nutritionist or dietitian who can advise on dietary sources of essential nutrients based on your age, lifestyle, level of fitness and your goals (whether that's running a marathon, travelling the world, having a child or addressing particular symptoms).

Consider also that combining particular foods can enhance their nutritional power. Many vitamins are fat soluble, including A, D, E and K. Even a drizzle of coconut oil, a handful of nuts or some avocado in your salad will immediately boost the value of these nutrients in your veggie intake. Iron and vitamin C are known partners (a little citrus addition to your spinach in the form of lemon juice or sliced up oranges in your salad...)

My pick for Australian Certified Organic, all natural, tasty coconut oil is The Whole Foodies. Coconut oil not only adds island fresh flavour to salads and sauces, but is ideal for frying, roasting and ALSO as a beauty tonic. Comb it through the hair for an instant mask, or apply it as a moisturising balm to the skin.

Plant-based healthy fats are an excellent addition to your diet for more than vitamin and nutrient absorption. They take longer to digest than carbs and protein and therefore act to fulfil the appetite and regulate hormones such as insulin, ghrelin and leptin which - when imbalanced - can fuel hunger and cravings whether you require fuel or not. Go for avocado, coconut, olive oil, nuts, seeds, milk and yoghurt (obviously not fat-free versions!)

Adequate calcium prevents the face and body from ageing signs.

A lack of calcium can show up in weakened and vulnerable bones. This doesn't just result in the dreaded "hunchback" appearance of osteoporosis and osteoarthritis at its most potent. Consider that the face is a thin layer of skin over...bone.
If the bones are weak and deteriorating, this impacts the cartilage in the nose, eye sockets, chin and forehead. Weak bones leads to an early onset of shrinkage of the bones, wrinkles, a concave effect on the forehead and no amount of fillers and botox will disguise a lack of good nutrition and genuine glowing health. Protect and feed the scaffolding so that you glow for your whole mortal life. If you don't do dairy, consider another calcium rich source of milk such as soy and almond. Check the level of calcium as not all "milk" products are calcium-rich. Don't even bother with rice and oat milk if calcium is your concern.

One major calcium secret for vegans and foodies? Unhulled tahini! It contains four times the amount of calcium in full fat cow's milk. My pick is the organic unhulled tahini from Aussie brand The Whole Foodies which is Australian Certified Organic, paleo, gluten free and 100% vegan.

Facial Wrinkles Linked to Bone Density (WebMD)
Calcium In The Vegan Diet (The Vegetarian Resource Group)

Adrenalin-fuelled exercise leeches calcium from the bones. Extended cardio - from cycling, running, climbing or whatever you may be doing - as well as caffeine and stress are all sources of calcium robbery from your body. While you can ensure a higher intake of calcium through diet, it is also worth replacing some of the cardio-based exercise you do with weight-bearing exercise that builds bone strength (this can be weight-lifting or reformer pilates, circuit training or BodyPump).


Probiotics and Prebiotics for a healthy immune and digestive system

A happy belly is related to more stable mood and appetite, having positive benefits for sleep, relationships, energy for exercise and just living generally.
A healthy gut and immune system are also the basis for healthy skin. The process of shedding the outermost layer of the dermis and allowing new skin to be revealed that is radiant and well nourished depends on a healthy diet, stress management, balanced hormones and adequate sleep. Fuel your healthiest gut with pre- and probiotics found in kombucha, miso, tofu, yoghurt and kefir.

I've been delighted by Adam Liaw's recent book of recipes that embrace fresh, seasonal produce in creative and flavour loaded combinations. Here's a recipe for Sushi Sandwiches - they look so fancy and yet they're so easy to make! The Zen Kitchen by Adam Liaw is published by Hachette Australia ($49.99).

SUSHI SANDWICHES

おにぎらず

SERVES 1, BUT MAKE AS MANY AS YOU LIKE PREPARATION TIME 10 MINS COOKING TIME 0 MINS

INGREDIENTS

1 cup cooked rice per sandwich

1 sheet nori per sandwich

Your favourite sandwich

or sushi fillings (some

suggestions below)

METHOD

1 Place a sheet of nori on a piece of plastic wrap on a cutting

board with the shiny side facing down. Spread ½ cup rice in a

10cm square at 45° to the nori. Top the rice square with your

choice of filling and cover with the remaining ½ cup rice.

2 Fold the corners of the nori sheet into the centre to create

a square with the filling inside. Gather the plastic wrap around

the sandwich and leave wrapped for at least 10 minutes for the

seaweed to soften and stick to the rice. This will help hold the

sandwich together. Use a sharp knife moistened with a little cold

water to slice through the centre of the sandwich to reveal the

filling, and serve.

SOME FILLINGS WE LIKE INCLUDE

Prawn and avocado

Ham, cheese and tomato

Teriyaki chicken and green beans

Salmon, salmon roe, egg and lettuce.

Just like the rice balls, don’t keep these sandwiches in the fridge.

Eat them straight away or pack them in plastic wrap or foil at room

temperature to eat later

Stress Relieving Practices regulate hormones, increase energy and counter a busy lifestyle.

Many people claim their yoga practice is their stress relief. I understand - but it is really only effective if the style, environment, accessibility and cost are all feeding into your practice being a stress relief rather than a source of agitation.

If you feel that doing class is a chore rather than a joy, or you are pushing yourself to do a vigorous and athletic form of yoga when everything else you do is busy, competitive, adrenalin-fuelled and physical then it's hard to imagine this practice is genuinely stress relief for your body and mind.
This is not to say you shouldn't do this type of practice - only that you may also benefit from including other types of yoga practice such as yin yoga, restorative, iyengar, slow flow or pure meditation and pranayama practice.

Other forms of moving meditation that attune your mind, body and spirit and create a sense of peace that you carry beyond the practice itself and into your daily life include anything outdoors - surfing, walking through parks, beach and gardens, tai chi, swimming and sailing.

Use Good Quality Skincare. Incorporate It Into Your Stress Relief Practices.

I don't mean apply your avocado and coconut face mask and get into a headstand, although I am partial to applying my face mask and...getting into a headstand. Because, why not?

Make skincare part of a routine and ritual that calms and grounds you daily. I always wash my face as soon as I get up - it's my wake up call. I wash off my day when I get home too. If I'm in need of some down-time, I slather on a face mask, crack open a book and sit on my balcony to allow the wind and elements to soothe me. A streaming reggae playlist also helps.

My latest discovery is Bobbi Brown for skincare - as a long time fan of her makeup and Bobbi as an entrepreneur and force of good in the world of beauty, skincare and women in business, I am not surprised (but still thrilled) her skincare is worthy of devotion and dollars too.
Try her Coral Grass & Green Algae Skin Nourish Mask

I'm also big on peels but nothing too harsh because being violent with the skin only inflames the blemishes or ageing signs. Rather, do a weekly at-home glycolic peel.  Try cult beauty brand StriVectin LABS 5-Minute Glycolic Peel.

TRENDING FOR 2017: Fit fashion, Body Piercing, Wellness Cafes, Travel Fit and Eat Superfoods

TRAVEL FIT

There's a big trend towards travelling for fitness and holistic wellbeing experiences. Did it kick off with Eat, Pray, Love? Who knows...but it continues apace and the offerings get more and more intriguing, exciting and sometimes, ridiculous, every year. The beautiful thing is that whether you're travelling with a group of friends, your partner or family or you're a solo traveller, you'll find events, customised itineraries and experiences that appeal to your need for learning, seeing, doing and being all over the world.

Look for the Angkor Empire Full and Half Marathon in August 2017 for a road race around the Angkor temples that has previously attracted between 500 and 1000 participants. There's a Marathon Half Marathon, 10km and 3km Family Run to choose from.

Alongside local offerings including the Canberra Yoga Festival (#Canberrasana !) and Byron Spirit Fest, there is also Wanderlust Festival offering yoga, wellness and lifestyle inspiration all over the world year-round. Try New Zealand in and Oahu, Hawaii in February for a start. See wanderlust.com/festivals The Byron Spirit Festival takes place in March 2017 offering tantra, dance, music and yoga.

Consider travelling to learn as well. Many people do their initial and ongoing Yoga Teacher Training overseas and this gives an excellent perspective on how yoga is a universal language. Perhaps you could do a language or cooking course also.
In Ubud, Bali (my favourite!) you can do Raw Food workshops and courses. You can even do your Raw Chef qualification if you schedule ahead. The school gets rave reviews on social media and Trip Advisor. Check out Raw Food Bali.
Find ways to travel and really immerse yourself in the local culture for the time you're there, whether it's a week or a year.

BODY PIERCING

Multi-ear piercing is still trending. Thanks to the celebrity and fashion editor's favourite body piercer, Maria Tash, the trend continues for chic and neat piercings that sparkle up the ear, in and around it. Her choice of jewellery, as well as her finesse in placing it to best highlight facial features, is highly refined and speaks to the trends of 2017. Spiked rings say "I'm a little bit punk rock" but delicate and in gold, they also say "I'm also a businesswoman, a blogger-author-globetrotting fashionista".

Melbourne's own Sammah Chehade is a piercing guru and has a particular eye for knowing which jewellery size, style and placement on the ear or face will best bring out their features. She advises according to facial structure, hair and skin tone and your style preferences. I have entrusted her with both needle and gun piercings (see my article Can I Work Out After A Piercing? )and she is divinely comforting, calm and radiates joy and passion for her work. She's available for consultations on multiple ear piercings, facial and body piercings. You can reach her via email or on Instagram.

ACTIVE WEAR AND FITNESS FASHION

There is a growing trend in consumers wanting to know the ethical credo of their fashion. This extends to athletic wear and fit fashion. Is it fair trade? Is the cotton sustainably farmed? Are the conditions for manufacturers and workers involved in production overseen and audited by an ethics and fairness body?

Expect, as far as colours and style, to see more wild patterns, bold colours and plenty of green and pink if the Pantone colour predictions for 2017 are a reliable guide (and they are relied upon by fashion and design industry internationally so I'd be buying stocks!)

In that spirit, brands like Onzie that are proudly LA made and owned still float my boat. Their designs, campaigns and ethos are all about loving yoga, loving movement, loving fashion and being a traveller of the world. See their instagram for international ambassadors and global "Take Me There" inspirations.

Canada-originated yoga brand Lululemon ALWAYS brings it's top game to design. Sure, it's not going to attract your budget bargain bin buyer but this is gear that goes the distance and it is designed for performance. It is not just for yoga either - the customer service staff are thoroughly trained so if you go in and talk to them about what you do for training and lifestyle, your preferences around style and colour, you can be pretty sure they'll know exactly where to direct you. They also have a fantastic initiative which is weekly community classes where teachers provide a class at no cost in-store. A great way for teachers to connect with their local community and also for people to trial a class without the commitment of studio or gym fees. Pictured is the new Energy Print bra and leggings. Add to cart.

RAW FOOD, VEGAN DIET, SEAWEED & TURMERIC

The rise of "vegan" as a key Search Engine Optimisation term will continue apace. Cassie Cross from Unique Health Products confirms "Australia's packaged vegan food market is set to grow over $60 million in value to reach $215 million by 2020. In fact, "vegan" is googled more in Australia than anywhere else in the world." Still, I am not vegan and while I think it has a very strong ethical basis, I fear that people are adopting a dietary approach that cuts entire food groups in the misguided belief that cutting entire these is a weight loss method that works longer than a week. The vegan approach to a diet rich in legumes, soy and plant proteins, grains and vegetables will hopefully inspire people in their approach rather than dictate it. While there are many foods which increase in nutritional value when heated (tomatoes, for example), I believe that raw, unprocessed and organic foods have a high "prana" value and this elevates my spirit when I'm preparing, sharing and eating my food. What's that mean, you ask? Prana is the "life force". Think about it. That gorgeous, ripe, organic kiwi fruit and big bowl of raw, organic walnuts are now sitting in front of you because they came from a seed, got rained on, absorbed sunshine and minerals and vitamins from the earth, and they were nurtured into ripeness right up until the moment that you picked them (even if i was out of a box at the market!). They have a story, an energy to them that fuels your body and your soul. As often as possible, try to eat raw, unprocessed foods daily. This might be a handful of almonds, or a bowl of cherries, or a fresh, green salad. As often as possible, grow your own herbs, veggies and fruit and go to local markets and organic grocers. Find a connection with your food.
"Seaweed is predicted to be the next big superfood," explains Cassie Cross. "It's full of vitamins, minerals, protein, antioxidants and anti-inflammatory properties."

The Whole Foodies is a locally based provider of good, nourishing foods including oils, nut spreads and a whole range of seaweed based products. Their site is an excellent source of recipes too.Check out The Whole Foodies.
I'm a total kelp noodle addict. Get on board that train STAT!

Turmeric shows no sign of abating as the herb du jour. This is as it should be - it is excellent as an immune booster, makes a sunshine coloured latte, and acts as a powerful flavour for rice, roast vegetables, curries and soups.

If you're at a total loss as to how to prepare meals beyond a poached egg and a pack of noodles, try a cooking school. Many local markets run workshops and on-site cooking schools by chefs and nutritionists now. A google search for "raw food" or "healthy food workshops" in your city should give you an idea of what's happening. You could also consider travelling to do a course overseas.

WELLNESS CENTRES

In Ubud, the divine Yoga Barn (loved by yogis and travellers worldwide) incorporates yoga studios, ayurvedic health practitioners, a restaurant, juice bar, dance space and overnight accommodation options all in the one mega-space. It does so in a beautifully integrated way that doesn't feel like you are trekking between one separate business and the next. This is an entire lifestyle offering in the once place. Just as health practitioners have become savvy and many doctors combine forces within one medical practice, so it will keep serving wellness businesses and individuals to combine forces and create easily accessible places that are holistic in nature. Myotherapy followed by pilates, shopping for  organic coffee and a pair of locally made yoga pants should be all happening under one roof. Will existing stores merge with local wellness practitioners and cafe owners/juice bars to run pop-ups before taking the leap? Let's hope so. I'd love to be able to do a Community Class at Lululemon and then sit around in a dedicated cafe space drinking juice and talking to the local fashionista yogis!

Basic Health Hacks

No matter how healthy, well, fit or fully spiritually evolved you are. there can always be little tips and ideas you haven't considered or that you ONCE practiced and forgot about. Without further ado, some basic health hacks you may already be aware of (applause for you!) and some extra ideas you can keep in your arsenal for Living 101.

Keep frozen veggies stocked up

This one is so simple. Mixed vegetables, diced up and ready for cooking. They bulk up any meal from simple steak and veggies to a hearty soup or stew. It's not always convenient to go shopping for fresh veggies and fruit when you're under time pressures. Fail safe!

Flavour with organic herbs and spices instead of chemical laden, sugar and MSG rich stuff

It can be easy to reach for those cheap bottles of "Thai" "Indian" "Moroccan" flavourings in the supermarket, but if you read the ingredients list, chances are they are full of sugar and random ingredients like "chicken flavour" (what IS that?!).

My favourite find is Australian made, ALL NATURAL, gluten free, no additives and preservatives Pinch Spices. The Hunter Valley Rub is delicious on meat dishes and the Spicy Caribbean Rub is amazing with eggs and veggies, pulses and rice based meals. And fish. And pretty much anything really. Yum.

Look for free gym trials and yoga/pilates/dance studio special offers

Try a Google search for local gyms and studios and if they don't list trial offers, don't be afraid to ask. Many studios and gyms understand that you don't want to sign up for a membership or even a month of visits unless you get a good feel for their offerings on the initial visit. 

Keep teabags in your handbag

Found yourself stuck in a meeting or the office for a deadline-based issue and stomach rumbling? Is your colleague offering you Instant Coffee as the only option? You will thank me for this! I take them on flights too. It's like a little bit of home you can indulge in anywhere. 

Stock up on long-life milk and  basics like tinned tuna and salmon, brown rice and quinoa

The best way to avoid indulging in the 2-minute noodles your flatmate has conveniently stocked up on in case of armageddon or even eating Cornflakes for dinner (guilty - but Special K, surely that's a TAD better?) is to ensure you have some basic staples that are adaptable. Since you've already got a cupboard full of Pinch Spices now, any rice and fish, or chickpea and quinoa meal is going to taste delish.

Coles does a range of 2-serve rice, quinoa options. These are genius for the pantry at home and at work. I swear by brown rice/quinoa combo. Zap it in the microwave (or don't, if you're me) and combine it with whatever pulses, veggies, proteins you love and voila! 

Use Facebook groups to buy, sell and swap fitness gear 

There's plenty of location and product/services based Facebook groups where you can buy, swap and sell. This is a convenient and affordable way to pick up new fitness gear, from DVDs and sneakers to leggings and fitness trackers, while also being able to swap or sell what you no longer use.

Learn how to create some basic, healthy meals so that you're confident to cook for yourself

This may be watching YouTube or it may be asking a friend or family member to share recipes and cooking tips with you. For some of us, boiling an egg is a complete mystery. If you're feeling a bit braver and want to make your cooking lesson a bit more of a social affair, see if your local market runs cooking courses. Some councils, food stores and natural health stores run classes too. As per any major life decision, Google is your friend. I love these zucchini fritters with smoked salmon and poached eggs.

Use a meal delivery service for a week to introduce new flavours and recipes to your palate

I can wholeheartedly attest to the quality and reliability of My Muscle Chef. I became addicted to the kangaroo-based meals but the basa fish fillets and chicken were also fabulous. They come in different sizes but all labelled and securely packaged in separate trays ready for the fridge. Pick your meals for a week or longer, and you can take some to work, keep some for home and know that you don't have to worry about shopping or preparing food if you're under enough pressure with work, family or personal issues. Also fabulous if you're injured or post surgery or just unwell. Everything is done for you! These are also ideal if you can't manage to get beyond the same old ritualistic meals - egg and lettuce roll from the cafeteria every day? Steak and potatoes every night? Change it up!

A new player is Marley Spoon. I'm about to give this a whirl as they are releasing a whole new super healthy range of meal options. Their current options look fab too though so go check it out. Never hurts to try something new.

Super Green Beauty Buys

There's a real explosion of brands new and old doing fabulous #greenbeauty products. What's this? Cruelty free, natural-based products that harness the power of plants, oils, environmentally friendly packaging and sustainably produced and manufactured ingredients.
These used to be ridiculously expensive products only available via luxury stores or, at the other end of the spectrum, packaged in ugly brown boxes at the local organic co-op. Thankfully, a rise in consumer demand for ethical, beautiful, luxurious and yet affordable beauty products means you have a treasure trove of Australian and international brands and products to opt for. I've tried, tested and truthfully recommend the following.

For cleansing, Sukin Purifying Gel Cleanser and the Super Greens Facial Scrub are divinely scented, gentle and under $15 each. In fact, the Super Greens is my favourite range (the face moisturiser is a must) and post workout shower time is 100% better with the Botanical Lime Coconut Body Wash. No sulphates and no parabens in any of these products!

Botani is a small, local operation that does beautifully packaged, scented skincare that is environmentally conscious, designed to nourish the skin and also the soul. I know that sounds hokey! I just breathe this in as I'm using it though, and I know it's one of a small batch, not created in some massive factory without heart. It's available at health food stores, Go Vita, Priceline and Great Earth. I especially adore the Acai Berry Active Antioxidant Serum (it's berry, berry good!) and the Boost Balancing Moisturiser for non greasy hydration.

Simple is available all over Australia and online. It's also super affordable for budget beauty babes. The name says it all really. Nothing but the basics and really, you don't want to settle in with a mug of tea and a blanket to have to read through the ingredients list of your skincare. I use their new Aqua-Lock Cleansing Facial Wipes for the post-workout, pre-shower period where you just don't want to get sweat and germs all over your iPhone. The Hydrating Cleansing Oil is ideal for when I've been overdoing the retinol and just need to use something really gentle and non violent.

J'adore this Swiss nail polish and nail care range. Sure, Mavala doesn't have the fancy, funny names like OPI, but it does have the most gorgeous mini nail polishes and if you are a creature who loves change and tends to only use nail polish 10 or so times before the next colour beckons, you won't need full sized lacquers. These are also 5 free, cruelty free and definitely get the Green Beauty prize for nail care. Fabulous range of colours too. Those Swiss beauty designers are way ahead of the game on knowing what the international fashionistas are going to want to opt for in regards to colours. From neutrals through to pastels, brights, gothic to glam, not a colour missing from the range. Love Alpine Green and Blue Curacao mini nail lacquers, and the lip liner in Innocent Pink for an everyday, subtle definition to the lips. I'm all about pencils.

The Body Shop is an international green beauty and wellbeing name that everyone knows. Begun by an entrepreneurial and ethically driven woman with a vision for beautiful products that emphasise sustainable ingredients, manufacturing, fairtrade and supporting farming communities. There is no doubting that vision carries through to this day and while all the classic fragrances and ranges are still going strong (Vanilla, White Musk, Vitamin C) it is some of the newer ranges that are truly exciting me! As a banana paddlepop devotee, the banana shampoo and conditioner is heaven for me. I am also all about a fresh, citrus scent and Pink Grapefruit body mist and the eau de parfum has the perfect balance of sweet and zingy. It can be worn alone or layer the body mist with something a little more herby like sage or jasmine based lotion or eau de parfum.

Avalon Organics does a great range of Vitamin C based skincare as well as their popular lavender range. I use the Vitamin C cleanser, Lavender scrub, Vitamin C Toner and moisturiser. No nasties, just simple formulas that are potent. There's a reason you will easily find Avalon Organics at health food and organic stores. People who care about what they put in and on their bodies are fans of this brand and have been for decades. Vegan, no false fragrances and no synthetics or parabens.

Burt's Bees does the basics with pizzazz, from moisturisers to hand creams, baby powder and lip balms to the new range of makeup that is gorgeously packaged in honeycomb inspired columns. I adore the beeswax based lip and face products. They are fabulously packaged, deliciously scented and sustainably, ethically produced and sourced. I adore the Baby Bee Skin Creme as an all-round balm (even nostril balm come hayfever season!) and any and all of the cleansers.

Eminence Organics is an award winning green beauty cult brand. I have been guilty of opening jars of blueberry and acai berry spiked serums and desperately wanting to eat them! The smell is so divinely pure and genuine, you could believe you were about to coat your face in strawberry puree. While it's not a budget buy, you absolutely get the quality you pay for. I adore Coconut Milk Cleanser (very gentle, very yummy) and the Sweet Red Rose Tonique (will make you want to get out and literally smell the roses!)

Certified organic, Australian beauty brand The Divine Company is a new player in the green beauty game. They hit David Jones stores in Australia only this month! I predict a riot, as some Britpop lads would say. Now, look, I'm as sceptical of marketing messages as any smart, savvy shopper, but in fact I really like what The Divine Company state on their website. They acknowledge that many beauty products and brands are entirely about the external appearance whereas beauty and self-care are much more about being elements of a holistic approach to wellbeing. I've been using The Miniature Series which is excellent, again, for the gym bag or for throwing in your carry-on bag when travelling. Try ACO Organic Certified Illuminating Day Cream and the Purifying Series (cleanser, toner, day cream).

As a pineapple and coconut scent addict, the whole (ALL AUSTRALIAN) bx Earth range totally appeals to me. Fortunately, it is super affordable (you'll find it at the local supermarket!) so you can afford to nab every scent combination. My tips? Desert Lime and Coconut hand wash and Pineapple and Coconut. It's like a G-rated mojito for your body!
Promising to "be friendly to your skin, and the environment" - I genuinely love the playful approach they have taken to product packaging, names and the level of care and consideration they've put into using quality ingredients and crafting the most appealing scents and formulations. Try You Scrub Up Well and Good Morning Sunshine (citrus fresh tangerine!)

Be A Glow Getter

Alpha H

Exclusive to Sephora Australia, I've been using Clear Skin Daily Moisturiser to blitz a couple of spots (can't always cleanse and tone between yoga and barre classes...) and I can thoroughly recommend it. It isn't as addictive as the Liquid Gold that tingles but leaves skin thoroughly revitalised if you apply overnight.

VMV Hypoallergenics

Exclusive to Sephora in Australia, VMV Hypoallergenics is ideally suited to sensitive skin and also to skin prone to acne, rashes, eczema, psoriasis and allergies to typical makeup.

Their packaging is beyond design 101. Little suitcases package eyeshadows, blushers and bronzers. The Skintelligent beauty blush brush comes in its own recycled paper bag with soy-based ink. If you are a fan of #greenbeauty you are ticking every sustainability, environmentally friendly box on the way to karmic heaven. You’re going to look especially lovely when you get there too. My picks are Smauve and Heat blush palettes and you absolutely MUST have a blush brush and no-water-required brush cleaner spray (hypoallergenic of course!).

Estee Lauder Bronze Goddess

Look no further if you’re after luxe and a brand name you know and trust. I once read a book on Helena Rubinstein and Elizabeth Arden. Though Estee Lauder didn’t enter the picture until towards the end, all those makeup queens were the true pioneers and entrepreneurs of their day. BronzeGoddess has been a cult hit for beauty lovers since it was released some years ago. With a fragrance, colour palette and face/body bronzers as part of the collection, you have your pick of products.

Right now, it’s all about highlighting and the “strobing” effect where the skin is given a glowy effect all over. That said, you don’t want to blind people with your ridiculous luminescence. Be subtle. The Bronze Goddess Palette has a bronzer, coral hued blusher and gold highlighter. Each shade could be used alone but in combination, it adds vibrancy, shade and light to your face.

Bobbi Brown

Talking of glow, the only foundation I consistently return to over and over is Bobbi Brown. I loved the cushion foundation but I'm a bit old school and a liquid foundation that I can pump out a reliable and ritualistic amount is perfect for me. Totally recommend the Skin Nourishing Glow Foundation. I wear it to the gym and it still lasts all day without giving me spots. Bam.

My next trial? The Foundation Stick. My shade is Warm Ivory but there's a zillion to choose from whether you're icy pale or Grace Jones. Also, for highlighting heaven, you can't go past the subtle gold glow of Telluride Highlighting Powder.

e.l.f

Hello budget beauty. Not only will you get change from your weekly pocket money allowance, you’ll also have the happy glow of knowing many e.l.f products are vegan and therefore, cruelty free and ethically produced.

There is a full makeup range for face, lips, eyes and also a skincare range if you’re so inclined. A makeup artist friend highly recommended their brush sets (a BUDGET quality brush set? YES!). I can back this up. Most of the brushes are vegan but not all. If this is of concern, do your research and you can always ask via email or online.

My Favourite Plant Based Food Sites

Disclaimer! I do eat fish and I occasionally eat meat too. I am not a vegan but I do advocate a diet high in plant foods for your insides AND your outsides.

Recent studies have proven the benefits of plentiful fibre in your diet for good health and longetivity. It's essential for bowel health, digestion, immunity and appetite regulation. Try to get a rainbow of colours in too.

While I hate all the "detox" and "clean eating" business - I believe that we need to consider our own taste predilections, favourite flavours and also our health and nutritional needs for age, any health conditions, and level of activity.

That said, listen to your body. You don't need to eat a purely vegan, purely plant-based diet to get all the benefits and nutrients of a veggie rich life! Here's some inspiration for snacks, side dishes, main meals and more.

Sushi Bowl

I adore this site. Beautiful to look at, easy-to-prepare dishes and simple instructions and layout.
Get the recipe on About That Food.

Cauliflower Satay Skewers

Oh my god! Marinaded, roasted cauliflower. You will be craving this non-stop once you try it.
Get the recipe on About That Food.

Broccomole

Christina makes gorgeous, organic plant-based recipes and blogs on lifestyle. This is SO simple - avocado,broccoli, lemon and garlic.
Get the recipe on Love-Fed.

Raw Vegan Tacos

What to dollop your broccomole on? Raw vegan tacos of course. Yum!
Get the recipe on My Body Zen.

Raw Rainbow Salad

Yay for an Australian site. Great recipes and gorgeous photos.
Get the recipe on Raw Not War.

Raw Vegan Pizza With Red Pepper Flax Crust

Because Pizza.
Get the recipe at One Green Planet.

Asparagus and Arugula Pizza

Yep. Love it. So light and yet soooo flavoursome. The Arugula pesto is vegan.
Get the recipe at Gourmandelle.

Shout out to Instagram Inspiration for Raw and Plant Based Inspiration:

@Raw_Vibrations
@BrusselsVegan
@VeganRawrior

Clean Up Your Act and Blush Right

The Cleanser
Fizzy Clean Face

I recently had a nasty episode of red, swollen facial skin after getting a little too enthusiastic with eucalyptus oil to solve a spot.

While I'm relegating the eucalyptus oil to cleaning my bathroom, I AM all for using savvy natural ingredients for skin treatments where it's safe, effective and delivered by a credible brand. Hence, my new addiction to Biore Baking Soda cleansing scrub and pore cleanser. This is perfect for acne-
prone and oily skin and also for your everyday combination skin (sometimes a bit dry, sometimes a bit oily, sometimes just right!) Dermatologist Tested. Just pump product into your hand, mix with water and voila! Instant skin scrub. Another bonus?

Super affordable. You will have extra dollars left over for makeup. Of course.
Biore Baking Soda Range

The Mask

Salon Quality At Home

Mesoestetic is one of the international leaders in medical-cosmetic companies making salon-grade skincare based on research and potent formulae.
They work with hospitals, universities and cosmetic and dermatology specialists on treatments to target acne, pigmentation, dryness, sensitivity and also for anti-ageing.

I'm new to the brand but I have been using the Pure Renewing Mask (because who doesn't love a mask in the morning or at the end of the day?)

I was fortunate enough to try the mask before it's launch in Australian stores and salons, but it will be available through select stockists.
Find an in-store or online stockist.

The Base

You're fizzy, just-been-to-the-salon clean and clear. You've got the blush ready to sweep on, but here's the vital step. Get your base right. You want a non-comedogenic formula (doesn't clog pores) that closely matches your natural skin shade. Don't test on your hand, test on your face.

I rotate the foundations I use because there are new products all the time and also, sometimes I am more tanned than the day before and need something a shade darker or lighter as necessary. As for my latest loves, both of them are budget friendly AND skin friendly. Australis Oh2Glow gives a luminous finish that won't suit oily skin, but great for the majority and Maybelline Superstay Better Skin.

The Blush

Pretty and poised never go out of fashion when it comes to makeup. Whether it's some serious contouring or just a gentle "I just ran for the tram" flush or "I woke up like this" glow, every skin shade has a perfect pink.

La Femme Flamingo Pink

La Femme is a new brand for me - it's cruelty free, it does every possible shade of pink you could dream of, and it's beautifully packaged.  As a general rule, which you are very free to break, the paler your skin shade, the paler the colour you want to opt for with your blush.
I'm a big fan of Flamingo Pink - it's richly pigmented but applied with a light hand (as it SHOULD be), it's subtle and looks gorgeously natural.
Lilac Champagne and Mulberry are a little more blue-based and will suit those with a cooler complexion. That said, they are also really flattering on olive skin.
The entire range of La Femme colours is at makeup mecca Scotty's - either at the Melbourne or Sydney stores, or online.
Scotty's Makeup Store

Where do I apply it? How?

Good question. Suck your cheeks in and make a fish face. The bronzer goes in the hollow from the outer face to mid cheek. Apply your blush, lightly, with a fluffy, pre-cleaned brush to the higher point of your cheek, from the outer edge of the eye to the hairline. You don't want to leave any lines so blend, blend, blend.

If more is more, and some days it really is, then add some highlighter. You can sweep your blush brush through a highlighter en route from blush to cheek for some shimmer and glow. Especially recommended on evening outings to catch the (disco) light.
Totally love the W3LL People Bio Brightener (vegan, cruelty free) from Nourished Life.

Top 5 Matte Liquid Lipsticks

I was a teenager in the 90s so perhaps that explains my obsession with matte lips. But I think it's mostly the fact that I am a gym bunny, I drink a lot of coffee and I'm not big on reapplying lip colour. I love a lip stain for that reason too! It is long lasting. It endures. It looks good while doing it. A matte liquid lipstick is a lot like me.

If you absolutely insist, you could layer lip gloss on...but my preference is to keep it matte and experiment with colours. Try mixing a brown with a pink - or an orange with a pink - or even a pink and a purple. You only need a few shades to make an entire new palette.

Here are my top 5 matte liquid lip products and each of them are cruelty free and vegan.

1. Dose Of Colors

This is a cult US brand for a reason. The matte liquid lip paints are highly pigmented so it doesn't take much on the wand to leave a long lasting, deep colour on the lips. The absolute rainbow of colour options is jaw dropping too. From sandy pale to full-on party purple, whatever your shade of choice is, it will be here. I am loving Berry Me (Berry 2 was sold out!) Available in Australia from Scotty's Makeup (stores in Melbourne and Sydney, or shop online).
I also love Stone - a chalky, pink tinged nude that is gorgeous alone or with a brown or purple-based liner.

While you're shopping up a storm at Scotty's, add a nude Ben Nye lip pencil. While your matte lip paint will last, pencil can add longetivity AND make your lips look a little poutier if you draw right up to the edges. Do not draw around your lips. Do not.

2. Obsessive Compulsive Cosmetics Lip Tar

Without wanting to sound too over the top, you will become obsessive about this stuff. Lip Tar is also available in an extraordinary spectrum of colours. It's proudly vegan and cruelty free. It's the stuff of makeup junkie's dreams. From the palest pastel pink to blue, green, every shade of red...if you can dream it up, it exists. Not widely available, you can get it at Scotty's Makeup (online, or in Melbourne and Sydney stores). I'm into Marion (left), a browny, beige totally 90s shade of nude. I am also loving Anita (above) for evening. Vamps pay attention. This is your shade.

3. Velvet 59

Not widely available and therefore, definitely more desirable, Velvet 59 is all about classic Hollywood class. The packaging is worth the price alone - you will want to wave your gold lipstick bullet around with glee. I also adore the Matte To The Max liquid lip paint in Vanilla Macaroon. 

While it would be too pale for me on its own, I combine it with lip pencils in brown, pink or purple to create new shades. Bonus? Customised to my skin and mood and long lasting. Available at Ricky's NYC.

4. Australis Velourlips

Homemade! So much love for this local brand that has only grown in size and confidence since I was given my first pastel pink lipstick at 12. 

The Velourlips have been such a mega hit that colours keep coming with cute, witty names to boot. These are so affordable for budget beauty buyers that you can easily justify collecting a few and treating yourself to a shade that is too daring for everyday, but perfectly suits an upcoming occasion. What's that perfect shade of fairy floss pink? Los Angel Es. The purple, berry hue is Shangi-Hi! These are non-drying, long lasting and come in every shade from brick red, practically black, mauve to beige. Follow Australis on Instagram for lip-spiration.

5. LA Splash

Those Los Angeles makeup maestros know their business. LA Splash is so much fun. So many super-flattering shades. For the indecisive, this is going to be an extraordinary challenge. You may have to just do them all. I have my sights set on Seductress (below) and Untamed (above).

LA Splash is available at Ricky's NYC.

Speculation!

I've heard amazing things about Kat Von D Everlasting Liquid Lipstick and would love to add Lolita to my matte lip paint collection. Has anyone got it? Do you rate it?