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. 

New To Vegan Life: Meeting Nutritional Needs


vegan nutrition

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.
plant based cat woods

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).
soulara meal delivery

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.
soulara plant based meals

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.
vitamins vegan

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.
evening primrose oil

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. 
alitura


Raw & Organic Vegan Essentials

The raw deal ingredients

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.
the raw deal natural foods



Make Friends With Veggies & Kick Sugar To The Curb


We're already in the second week of the New Year - that's approximately 168 hours you've had to lapse on your New Year Resolutions. So, how's that going?

In the first week of January, I asked my barre class, "IF we were making resolutions, which we're not, what would they be?"


The Vegetable Book Recipes
I was surprised that almost everyone said their resolution was to eat less sugar and more vegetables. Surprised, because I love vegetables and find it easy to incorporate them into my daily meals. I suppose I take it for granted that I don't have any desire for sugar either... I think we can change our palate and what we desire to eat when we change our habits with persistent and dedicated focus. Choice by choice. This doesn't mean a life of no joy at all - and certainly, there's a number of naturally sweet foods that are extremely good for you! Some zealous celebrity trainers and insta-nutritionists will carp on about fruit being detrimental to healthy weight and body but that is absolutely baseless and irresponsible. Any food, in excess, isn't healthy. I hate to be boring, but remember that quote, "Eat, not too much. Mostly plants."

Yes. And I'd add to that, ENJOY what you eat because guilt tastes bitter and toxic and no amount of "clean" eating will eradicate that bitterness. 

So, in the spirit of supporting you to get excited about vegetables, here is a recipe from The Vegetable by Caroline Griffiths & Vicki Valsamis (Simon & Schuster). 
Zucchini mint cheese fritters


Raw Is More Recipes
I also want to recommend another book that I received over the holiday period and that I am VERY excited about. Raw Is More by Eccie and Gini Newton (Simon & Schuster). As some of you know, I'm studying to be a Raw Food Chef with the Raw Food Institute of Australia. I get so excited by the amount of delicious and flavourful food that can be prepared and shared: all raw. Anyone who has been to Ubud, Bali has discovered a world of raw, plant based food menus, where colour, freshness, flavour and nutrition are bursting off the plate morning to evening. Bring a bit of that raw, wild, colourful energy into your daily life here.


Just to keep you inspired and dedicated to adding veggies to your day, I've designed you a 7 Day Vegetable Commitment planner! All you need to do is circle at least three vegetables you've eaten that day. It is also a list that gives you a huge range of ideas for when the only idea that vegetable conjures up is brussel sprouts and lettuce. Free download (PDF).




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 Bean Salad Vegan

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.

Mango Beetroot Kale Radish Salad

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.
plant based muscle food

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

rainbow pad thai
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
Plant Based Eating Ubud Bali

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
Utama Spice Ubud Bali

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
Utama Spice beauty Bali
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 Bali

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.




Plant Based Food Melbourne

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.
Plant Based Food Melbourne

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

Plant Based Food Melbourne

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

Plant Based Food Melbourne
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

Plant Based Food Melbourne

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.

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