Well In You: The Nutrition Edition.

The Playbook_Issue 2

Philip Watkins

“Betting to win with nutrition in 2016” A NATUROPATHS PERSPECTIVE

Setting new nutrition intentions for 2016. Manifest the life of your dreams.

Chronically tired, wired and hurtling towards burn out? A kinesiologists perspective.

Sports Nutritionist Steph Lowe on eating for performance goals.

Welcome The warmest of welcomes from all the Wellineux team to 2016 and our second Well In You Playbook.

When the clock ticks round to the start of the New Year, so many of us receive a welcome burst of energy and are filled with a beautiful sense of hope for a fresh start.

Most of us choose to use this fuel to plough headlong into New Year resolution overdrive 2

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or jump on the latest wellness bandwagon.

We’ve all been there, right?

Despite the great intentions that go with this, we all know it’s likely to end in exhaustion and a sense of deflation.

Maybe this year could be different?

We believe there’s no better starting point to any change than self-discovery. How could you choose to use this precious New Year

fuel to create meaningful and gradual change based in a deep knowledge of who you are and what you aspire. We’ve got lots of ideas in this Playbook to ponder as well as our JOM to support you now and ongoing.

Be well, be you,

Amanda and Michelle

And if you need a bit more fuel on your journey, we’re sharing some ideas for nourishing your body, mind and soul through finding your own unique way of eating.

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In this issue

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The content in this article is expressly the opinions and thoughts of the author. This magazine does not make any health claims, and should not be used in treatment of any illness. Please do not publish, display or distribute the content included within this magazine without attributing it to Wellineux. On occasion we will include affiliate links for products and services that we wholeheartedly love, we earn a small commission from every sale as a result, this is one small way in which we are able to keep this publication available to you, free of charge.

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Phil Watkins Betting to win with nutrition this year.

Please make welcome our very first ‘cover man’!

12 Nutrition Self Exploration Delving deep into understanding your nutritional values is the key to sustaining your nutrition goals long term.

14 Rest

Are your hurtling towards burn out?

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Mindless or Mindful?

Are you beating yourself up when it comes to food?

Nutritionist Approved Recipe Home made Kombucha, Alice Nichols style.

36 Melbourne Farmers Markets Easily connect with your local farmers by using our interactive map.

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New Intentions For a brand new year.

The simple act of writing down your purpose or plan for the year can turn intentions into reality.

Use our examples overpage to get you started...

Manifest the life of your dreams.

Find your intention setting kit here.

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I will spend some time discovering new ways to nourish my body.

I intend to make wise nutrition choices, and be kind to my body

I intend to work up a sweat, whether this be weekly or daily.

I will actively schedule down time in my calendar, to ensure it happens!

I will focus on mindful eating, and being conscious of my thoughts around food.

I will actively ‘listen’ and connect to the needs of my body

I will trust my inner guidance when it comes to nourishing myself.

I will embrace new opportunities when they show up in my life.

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Philip Watkins

Naturopath & Homeopath One of the most common resolutions you will hear at the beginning of a new year is the resolve to be healthier. It can be quite a daunting task for some so we are going to look at the first steps to take to make this a reality.

Betting to win with your nutrition and your health in 2016.

The main obstacle for a lot of people I encounter in my practice is working out exactly where to begin. The conversation tends to sound a lot like this. “I feel like my digestion is the problem. But then I can’t seem to get through the day. I just want to sleep in the afternoon, but when it comes to night time I’m too wired to fall asleep.” No wonder things get confusing quickly.

In just five days, utilising some self-exploration can make all the difference. Either using Wellineux’s JOM as a guide or a simple template from the internet, note down everything you eat in a diet diary. Monday to Friday usually works. If you have trouble filling in forms just grab your smart phone and take a photo of everything you eat instead. I’ll leave the decision to post the photos on Instagram up to you!

In addition to your diary, create a column to fill in at the end of each day where you can record how

you’ve felt and look for common themes in your symptoms. Did you slump in the afternoon? Did you feel better after a particular type of lunch? What stopped you being the best you could be on that day?

The next step is one of the foundation secrets to successful natural medicine treatment. Go through your symptoms and work out the one thing you can work on that will have the biggest ripple effect to the rest of your life. Do you need more energy?

Do you want to sleep better? What would life be like without feeling bloated all day? If you could choose one thing only to fix what would it be?

Seems like a lot of questions to answer, but it would be similar to an initial consultation interview with a natural health practitioner. Only when you do it on your own you can get away with wearing your pyjamas in the comfort of your living room!

Sometimes supplementation can be the next step to initiate your focused plan. For example, did you know that an activated B complex vitamin could help build all your brain chemicals and help your body create energy from protein and carbohydrates? You can cover all these bases with one capsule after breakfast.

I call that betting to win.

The main obstacle for a lot of people I encounter in my practice is working out exactly where to begin.

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Philip Watkins: Naturopath, Homeopath and founder of The Help Movement.

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Choosing the right supplement can often be a bit of a mine field so I want to offer you some tips. This is my favourite analogy to help you keep focused on your way to feeling better.

Let’s imagine you are the owner of a company that employs a team of six people. Your team of six employees completes their monthly project every month on time with 100% efficiency.

So much so that word gets around and you manage to secure another tender for a second project.

You decide that because your team is so talented why not see if they can handle double the size of the project? First month in and everything gets done with 100% efficiency. All of a sudden your holiday in Bora Bora is getting closer by the minute. Second month comes around and the project is 90% done, third month 80% and so on until six months in you have a problem. Your team is tired and the huge project load is taking its toll. As the smart business owner you are, what’s the best thing to do at this point?

Simple. Employ more people. Give your existing team more resources to complete the work and 100% efficiency is back before you know it.

Choosing the right supplement can often be a bit of a mine field so I want to offer you some tips.

Supplementation and your path to health is no different. If you want to achieve a particular level of output then it only makes sense to provide the right amount of resources. Focus on the department that needs the most resources and you might find that you achieve a new state of normal before you know it!

Get in touch with Phil directly to discuss a naturopathic consult at philip@goodlifeclinic.com.au.

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Nutritional Self Exploration Understanding your nutritional values is the first step to revealing your nutrition intentions for 2016.

So ask yourself this: What matters to you most when it comes to nutrition?

How do you want to experience this area of your wellbeing on a daily basis? How would you like your nutrition to FEEL? If you live your life according to these core nutritional values, you’ll feel more fulfilled and you’ll experience a greater sense of wellbeing and personal confidence.

Perhaps you value variety in your diet. Buying seasonal and local. Sourcing food from nature and keeping your expenses when it come to groceries low. Perhaps you need to address that your high workload gets in the way of good nutrition throughout the working day.

Perhaps you’d like to address a specifci health concern? Do you suspect your gut health needs to be nourished? Are your energy levels perpetually low? Is this a topic you can deal with yourself, or is it time to shceulde a consult, to actually take some time for YOU? Take the time now to discover your values by answering these two questions. Be sure to answer truthfully, from your most authentic self. The first thoughts that come to mind are a great place to start.

To delve deeper into what your weekly nutrition looks like you may like to (download the Nutritional Planner from our website for free here), undertake some coaching with one of our inspirational and skilled coaches or join us for an Urban Retreat.

Read the entire Nutrition Chapter of the Journey of Me. Purchase your own copy of JOM here

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What is your nutritional intention for 2016?

Is it to nourish yourself?

To fuel for performance?

To eat for personal confidence?

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What is Action Step number 1 for getting there?

Download the Nutritional Planner? Commit to fresh whole foods? Schedule a weekly food prep day?

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Rest Chronically tired and wired.

Are you hurtling towards burn out?

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Kerry Rowett

Kinesiologist Rest is time out from work and other activities to relax, recover energy or sleep. Depending on circumstances, this will of course look different for each individual.

If you’ve been extremely busy and stressed, simply sitting on the couch doing nothing mightn’t be very restful if your mind becomes filled with stressful thoughts about everything you need to do and then you end up flicking continuously between social media apps on your phone in an attempt to distract yourself.

In this instance, it might be more restful to absorb yourself in a movie or book, or go to a yoga or meditation class so your relaxation has a focus.

If you’re a natural extrovert, and get energy from being around others, some of your restful activities may involve other people, whereas an introvert, who gains energy from being alone, might prioritise some individual relaxation activities.

It is really important to learn how to listen to yourself and how to switch off so that you don’t get to the point of burn out, adrenal fatigue or illness and then have to slow down against your will. It’s much easier to take steps to create more balance and to feel more rested before you get to that point.

Many of us have experienced times of high workload where we seem to just work and sleep and there is often a cost for this over time, which may be reflected physically, emotionally, socially, or in all areas of our lives.

You are the best person to decide if you need more rest. Do you feel relaxed or tired/wired?

Are you staying relatively healthy or catching every bug going around? Do you have activities or free spaces you look forward to built into your week or are you consumed by commitments and just trying to get through?

Kerry offers kinesiology consults globally via skype. If you’d like to journey with her, get in touch at ‘Awaken Kinesiology’ here.

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Rest

Six steps to rest

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Decide rest is non negotiable

use your evenings wisely

Switch off the screen

Make time for activities that are truly restful. So many of the “relaxation� activities we default to, such as playing on our phones, web surfing or Facebook can actually stimulate rather than relax us. Decide for yourself what forms of rest or relaxation feel most nourishing. Do you want to enrol in a weekly yoga or meditation class, or use a meditation app like Smiling Mind? Schedule an early night with a book? Book in for a regular massage?

Try restorative yoga in the evenings to help you relax. You can find videos on YouTube or use a membership site like yogaglo.com.

Aim to switch off your laptop, iPad or other device, and set your phone aside at least an hour before you go to bed. Allow yourself to wind down and relax to ensure you experience a more restful sleep.

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Learn to say no

Tune in to your breath

Consider your nutrition

If you feel you genuinely don’t have time to rest, take a look at all of your commitments and get clear within yourself about what is essential, or genuinely important to you. Recognise the choices you have.

We tend to breathe more shallowly or even hold our breath when under pressure. Practice taking ten deep, full belly breaths during the day, or before bed to relax and calm yourself as needed.

To enhance your ability to rest and sleep you might consider restricting your caffeine and sugar intake, limiting alcohol, and ensuring you have enough good fats and protein in your diet. Ultimately you are the expert on what works best for you, though don’t ever hesitate to consult with a naturopath or professional.

Question: What does your nutrition look like when you are tired?

Could it be that rest and nutrition are intertwined?

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Mind

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Mindful consumption

Mindless or mindful. Are you eating for the sake of eating?

How has food and eating become such a common source of unhappiness?

You’ve settled into the couch for the evening and you break off a square of chocolate to enjoy while you watch the latest episode of your favourite series. You nibble at it as you become engrossed in the show and before you realise you’re reaching for another square… and then another... and another.

The fundamental reason for our imbalance with food and eating (believes paediatrician, Zen teacher, and Mindful Eating author, Dr Chozen Bays) is that we’ve forgotten how to be present as we eat. We eat mindlessly.

When your show is over you notice that you’ve eaten half a block. That one piece that you’d thought of as a little treat has turned into a binge and has left you feeling unwell, disappointed and dissatisfied. And to top it off your inner critic has started to beat you up about it as well.

Has that ever happened to you?

When we’re not being mindful of what we’re doing we can quickly lose track of why we were doing it in the first place and be led down a path we hadn’t intended like overindulging to a point of guilt.

And the worst part is that rather than seeing it as a lapse, we beat ourselves up over it. We’re judging our food choices and attaching guilt and shame to something that really should be a joyous part of life.

“Food, fat cells, and our stomach are not the problem,” she shares. “The problem lies in the mind.”

“It lies in our lack of awareness of the messages coming in from our body, from our very cells and from our heart.”

“Mindful eating helps us learn to hear what our body is telling us about hunger and satisfaction. It helps us become aware of who in the body/heart/mind complex is hungry, and how and what is best to nourish it.”

She continues that “mindful eating involves paying full attention to the experience of eating and drinking, both inside and outside the body.”

“We pay attention to the colours, smells, textures, flavours, temperatures, and even the sounds of our

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food. We pay attention to the experience of the body. Where in the body do we feel hunger?

Where do we feel satisfaction? What does half-full feel like, or three quarters full?”

“We also pay attention to the mind. While avoiding judgement or criticism, we watch when the mind gets distracted, pulling away from full attention to what we are eating or drinking.”

“We watch the impulses that arise after we’ve taken a few sips or bites: to grab a book, to turn on the TV, to call someone on our cell phone, or to do web search on some interesting subject. We notice the impulse and return to just eating.”

How to bring mindfulness into your eating?

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Here are a few of her suggestions to get you started.

“It lies in our lack of awareness of the messages coming in from our body, from our very cells and from our heart,”

“We notice how eating affects our mood and how our emotions like anxiety influence our eating.

Gradually we regain the sense of ease and freedom with eating that we had in childhood.”

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Dr Chozen suggests we start simply. “Lasting change takes time and is built on many small changes.”

1. Try taking the first four sips of a cup of tea or coffee with full attention.

2. If you are reading and eating, try alternating these activities. Read a page, then put the book down and eat a few bites, savouring the tastes, then read another page, and so on.

3. At family meals, you might ask everyone to eat in silence for the first five minutes, thinking about the many people who brought the food to your plates.

4. Try eating one meal a week mindfully, alone and in silence. Consider the textures, the flavours, and how you feel after each mouthful. Now how to do you feel? Mind (and belly) full.

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Nutrition

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HOME MADE KOMBUCHA Kombucha, the ‘Immortanl Health Elixir’, has been around for over 2000 years. Alice Nichols, nutritionist, brains (and the guts!) behind The Whole Daily, explains the rich healh history of this seemingly exotic drink. From reducing inflammation and building healthy bacteria in the body, Kombucha is well known for its role in intestinal and gut repair. Funny tummy? This recipe may be for you.

You will need: A spotless 2 litre glass jar or ceramic vessel Wooden spoon (*Make sure not to use dishwashing liquid as it can ruin your brew) 4 organic black tea bags or 5 tsp black tea 1/2 cup of organic sugar 8 cups of boiling water SCOBY (see overpage) 1/2 cup starter culture (kombucha from a previous batch.

You can use some store bought kombucha if you have a SCOBY but no culture) For the flavouring: After your first ferment, instead of bottling you can add flavours such as pomegranate juice, ginger, turmeric, blueberries, raspberries or even chilli before putting the lid on. This is called a second ferment and adds delicious flavour to your kombucha.

Here’s how: Add boiling water, sugar and tea bags or loose tea to a saucepan or ceramic bowl and allow to steep for 20 minutes.

Strain if needed and pour into your glass or ceramic vessel.

Allow to cool completely.

Add your starter culture and slip your SCOBY into the tea and then cover with fabric and the elastic band.

Place away from direct sunlight and allow to ferment for 7-14 days. Warm weather ferments the brew faster so it’s great to taste test as you go. I find my sweet spot is typically 12 days.

A new SCOBY will grow on top each time you brew.

You can now bottle your kombucha and put it in the fridge.

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Love your guts

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It’s time to get gutsy with your nutrition...

The Whole Daily Kombucha Starter Kit

Why not take a step outside your comfort zone for the sake of your health?

Included within this $35 kit: 1 x organic SCOBY (symbiotic colony of bacteria and yeast) 1/2 cup organic starter culture 1 x fabric vessel cover Online video instructions eBook packed with information on how to make the best kombucha, how to handle your SCOBY, how to flavour second ferment and more.

This home brewed drink is one of the absolute best ways to nourish your digestive system.

With the addition of optional flavouring, you can tailor your batch of Kombucha to suit your specific tastes too.

With the strong history of health benefits widely reported (arthritis, degenerative diseases, the list goes on and we do encurage you to do your own reading if you feel this addition to your diet could assist a specific health concern for you) the real question is why not?! Full stop!

Check out Alice’s kit here.

Love your guts!

Do know you can source bottled Kombucha in health food stores around town, they do run for about $4 or $5 a bottle though, so it makes sense to make your own.

Where the SCOBY’s at?!

SCOBY: Symbiotic Colony of Bacteria and Yeast. You’re going to need one of these bad boys to get you started, and Alice Nichols has you sorted...

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Growth What can you change to better nourish yourself?

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Trusting your intuition and tuning in to your gut is key to a life well nourished,

And there is no better time than a new year to begin introducing those changes.

Here we’ve provided a few ideas to get you started.

Casting an analytical eye over what you consume and how you consume it could make a world of difference on your journey to your best self...

Choose organic // Where possible choose organic fruits and vegetables. Even after washing, pesticides and other chemicals can still be present in your food. And what is in your food will end up in you. To give you a guide as to the worst offenders, you may like to look at the Environmental Working Group’s 2015 Shopper’s Guide to Pesticides in Produce.

Choose local //Buying local not only supports your local growers and your local economy, it also brings you food that is grown at the right time to be eaten.

Local produce has a smaller impact on the environment because it doesn’t have to travel as far to reach you; it stays fresher for longer and maintains its nutrients because it doesn’t need to be refrigerated; and it can be picked when it’s ripe to eat rather than when it’s still maturing. The seasonalfoodguide.com can help you find Australian growers and markets near you.

Choose seasonal // Eating food according to the season is eating food that better suits our digestion at that time of the year. Think salads in summer for lighter meals as our metabolism slows in the warmer weather; and potatoes in winter for comfort stews to keep us warm when the temperature drops. The seasonalfoodguide.com can help.

Choose whole foods // Eating whole foods or food that is as close to its original state as possible is simply better for you. They provide you with more nutrients, enzymes to help you digest more efficiently, and fibre to move the food through your system more effectively.

You also avoid additives and preservatives used in processed food that can cause allergies and intolerances.

Visit your local markets for an abundance of fresh whole foods.

Eat intuitively //Trusting your intuition when eating will make sure you are eating when you need to eat and eating food that suits your body. You may enjoy our recent article that contains tips to help you become more intuitive with your eating.

Follow feelings // Tuning into how you feel after eating a food will also give you a good idea if that food is right for you. If you feel, for example, sluggish, headachey, or anxious, it’s probably a good idea to not eat that food very often or at all. When you’re eating the right food for your body you should feel good afterwards.

Delve deeper // If you are noticing a reaction, for example, after drinking milk, you may be lactose intolerant. And with one intolerance can come others.

To make sure you’re omitting the foods that you really need to, you may want to be tested for allergies and intolerances. Take time to visit an integrative doctor, nutritionist, or specialist.

Chat to an expert // If you want some guidance around making changes to your diet, speak to a nutritionist. They’ll be able to guide you in substituting for healthier choices, recommend foods you may not be familiar with that make you feel a lot better, direct you to supplements to add to your nutrient intake, advise you on what tests to take, and work with you to develop a nutritionally balanced food plan that is right for you.

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Resources Your interactive nutritional planner, lifted straight from the pages of the Journey of Me, can be downloaded HERE.

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Movement

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Steph Lowe

Nutritionist

On the link between

When it comes to fuelling nutrition and performance. > High intensity: For high your movement, the intensity or interval sessions, answer is always real a carbohydrate snack can be food. Food that comes out of the ground, off a useful to support the high heart rate and increased tree or from an animal is always the most nutrient reliance on carbohydrate as a fuel source to dense and whole food source of nutrition. An support this session. A piece of fruit is a great anti-inflammatory approach free of gluten, refined simple option that you will only need to eat half an sugars and trans fats will optimise your health, hour prior to commencing. A banana, for example, energy levels, productivity and any sporting goals. has a nice balance of fructose and glucose which “The biggest change you can make to improve your health is to significantly reduce your packaged food consumption.”

Pre training guidelines 1. Choosing some sessions to complete fasted (i.e. on an empty stomach) is important for metabolic efficiency and to develop your natural fat-burning ability. Depending on the composition of your previous meal, it takes five to eight hours to fully digest and shift into fasting mode. Therefore, the easiest way to train fasted is first thing in the morning. Start with two sessions per week of 30 minutes in duration.

2. Outside of fasted training, your food choice should depend on the specificity of the session.

provides optimal fuel to the body at this time. > Low intensity: For sessions of low intensity and/ or extended duration, a lower carbohydrate choice is best. Your body has a much lower carbohydrates requirement at this heart rate when trained, so minimising your ex-ogenous carbohydrate (that which you consume) can help re-orchestrate your fuel preference and increase your fat burning ability accordingly.

A great example is a chia pudding - simply soak three tablespoons of chai seeds in nut milk overnight and serve topped with fresh berries and yoghurt. If you choose a full serve, you may find 90 minutes prior to exercise is the ideal time to eat your pre-training meal.

“The biggest change you can make to improve your health is to significantly reduce your packaged food consumption”

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Post training guidelines Within the hour: assist the recovery process with nutrient dense real food.

• Centre your meals around quality protein, good fats and predominately non-starchy vegetables. This is the best way to ensure your plate is packed with nutrient density. In addition, add complex carbohydrates to top up muscle glycogen and ensure you are ready to go for your next session. The best choices are fruits such as bananas and mangos, and starchy vegetables such as sweet potato and potato.

• Try a smoothie as the liquid nature provides optimal absorption at a time where energy is being diverted away from the digestive system and into the recovery process.

• Other great ideas include a banana sliced down the middle and spread with almond butter, an omelette with last night’s roasted vegetables and half an avocado, or grass-fed steak with steamed greens and sweet potato chips.

Ongoing: - Prioritise real food, but lower your carbohydrate intake to keep your body in its natural fat burning zone.

• Prioritise quality protein such as meat, fish, chicken and eggs. Aim for a palm size portion or three eggs, which will provide approximately 20g of protein.

• Add one to two portions (~30 grams) of good quality fats such as avocado, extra virgin olive oil, nuts or butter.

• Aim for two cups of green vegetables with your main meals.

In terms of portions, the guidelines above can also be applied to immediately post-training too. Keep it simple and your health, wellness and performance will sky-rocket.

Get in touch with Steph for a nutritional consult at thenaturalnutritionist.com.au.

Steph’s Real Food Reset will assist you with the transition to a real food lifestyle, Complete with macronutrient guidelines and food choices to enhance your training performance.

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If you keep you

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p good food in your fridge, will eat good food...

Considering an Organic home delivery? Use the code WJOM at the Nourissh checkout to receive $25 off your first order.

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Connection

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Spotlight on Melbourne Farmers Markets Connect with your food and support local! Here's to fostering your nutrition close to home.

1. B entleigh Farmers Market www.bentleighfarmersmarket.org.au 2. Carlton Farmers Market, Carlton www.mfm.com.au/markets/carlton-primary-school 3. Carlton Primary School, Carlton Click here 4. C aulfield Farmers Market, Caulfield Click here 5. C ollingwood Children’s Farm, Abbotsford www.farm.org.au 6. Coburg North Primary School, Coburg Click here 7. E lwood Farmers Market, Elwood www.elwoodfarmersmarket.com.au 8. Fairfield Primary School, Fairfield www.flemingtonfarmersmarket.com.au 9. Flemington Farmers Market, Flemington 10. Gasworks Arts Park, Albert Park www.gasworks.org.au

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11. Heathmont Farmers Market, Ringwood Click here 12. Kingston Farmers Market, Highett Click here 13. Q ueen Victoria Farmers Market, Melbourne www.qvm.com.au 14. S low Food Melbourne at Abbotsford Convent, Abbotsford Click here 15. The University of Melbourne, Union Lawn, Parkville Click here

1 16. V eg Out Farmers Market, St Kilda www.vegout.org.au

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Connection Connect with us via social media. Your destination for all things health and wellbeing. You’ll find healthy tips, nourishing recipes, inspiring information and more!

facebook.com/wellineux

instagram: @wellineux

pinterest.com/wellineux

Share the #JOMLove!

Wellineux loves to give, it’s our way of showing gratitude to you.

So share your favourite JOM moments with your social media community, with the hashtag above. Who knows what good things will come to you!

If you need a JOM to jump on board the #JOMLove train, you can find yours here..

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You may also want to visit Wellineux in person or have a chat over the phone. Get in touch with Wellineux founder Amanda personally on 0400 927 031 or email amanda@wellineux.com.

Our address: 51 Brady Street, South Melbourne, VIC, 3205 (We have a gorgeous paleo inspired cafe on site and we’d love for you to drop by for a coffee and to say hi!)

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BALANCE YOUR BODY, MIND AND SPIRIT. Immerse yourself in an urban sanctuary. This is your opportunity to retreat from your day-to-day, to rediscover the energy and vitality that flows through you, an opportunity to get clear on your intentions for the year ahead.

Set in an easily accessible city location, both personal and corporate retreats are available.

For just one day, invest in yourself.

For more information contact Maxine on +61 429 519 299 or email: maxine@wellineux.com

@wellineux wellineux.com

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Spotlight on the Urban Retreat Immerse yourself in a beautiful urban sanctuary...

So many of us love the idea of a beautiful overseas retreat escape, however the time and financial expense associated with such a trip means it often gets pushed to the bottom of the priorities list.

The Wellineux day retreats solve this exact dilemma, set in an easily accessible city location, a sanctuary within an urban space.

This day immersion is your opportunity to once again reveal the healthiest, happiest version of you. It includes: – A 75 minute yoga class – Discovery & creativity workshops – A 1 hour massage treatment – An introduction to Functional Movement – Float tank experiences – Nourishing whole foods – A beautiful gift box

If you would like to join us, our upsomcing retreats are to be held on April 17 and ay 15 2016.

RESERVE YOUR PLACE HERE. Click here >

Activities that are all designed to balance body, mind and spirit.

Retreat from your day-to-day and rediscover the energy and vitality that flows through you. This is your opportunity to relax and rejuvenate. Importantly too, this is your time to get clear on your intentions for the year ahead.

Join us for a Wellineux Personal Retreat.

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Contributors Likeminded souls that make this publication possible. Thank you, from Wellineux.

Phil Watkins

Alice Nichols

Helping people for almost a decade, Philip Watkins is a degree qualified Naturopath practicing out of the Good Life Clinic in Melbourne.

Alice Nicholls is The Healthy and Wealthy Specialist.

Originally specialising in mental health, Philip has developed a passion for the delicate interplay between all the systems of the body.

This could relate to how the mind affects the digestion, the digestion affects the immune system or even how the food you eat changes your hormones.

As a writer, Philip has been published in national publications associated with Men’s Health magazine and has blogged regularly online.

When not in the clinic, you can find Philip trying to keep up at Crossfit, presenting his famous radio show on Kiss FM Melbourne or preparing for the 2016 launch of his new project, The Help Movement. .

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CEO, Nutritionist and Creative behind The Whole Daily and AliceNicholls.com, Alice believes that when women are healthy and empowered the world will shift for the better. Because of this Alice creates digital resources and programs which give women tools to change the world.

Her eBooks and premium eCourses in the topics of health and online business are beautiful, actionable and incredibly supportive.

Want to change your life too?

Get in touch: thewholedaily.com.au.

Steph Lowe Steph is a Sports Nutritionist, triathlete and cashew butter addict from Melbourne, Victoria.

Her education extends over a decade in the wellness industry, with an under-graduate degree in Sport and Exercise Science, a Graduate Diploma in Human Nutrition and soon-to-be-completed Masters of Human Nutrition. Steph specialises in real food based sports nutrition, high performance fat loss, and teaching you how easy gluten free living and performance can be. She has extensive experience working with teams, elite athletes, corporations, schools and the general public in the area of optimal nutrition.

Outside of food, you will find Steph swimming, riding or running as she competes as an age-group long-course triathlete. She raced Challenge Melbourne in February 2015 and is now taking a break for a structured reset and strength phase. She’ll be back out there in short course later this year, before returning to racing half Ironman distance in late 2016.

For more information and delicious gluten free and sugar free recipes please visit. thenaturalnutritionist.com.au.

Well In You | Issue 2

43

Edition 3, features the Matcha Maiden herself, Sarah Holloway...