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7 Sunday Rituals for a successful week

There are a few reasons that things just don’t get done during the week… stuff pops up, life happens, I get it. You cannot prepare yourself for every little thing. However, there are some insurances you can implement, to ensure that when life gets crazy and you have little time, mentally and physically you are prepared (as best you can be). Here are 7 Sunday rituals that I think we should all make a habit of…

1. Schedule the week ahead I’m talking about work commitments, to-do lists, social occasions, workouts, time to yourself… everything you can think of! Add to this as the week goes on, but at least this way when a friend asks you to walk or dinner, you know what you have on and aren’t racking your brain madly, stressing yourself out and probably over-committing yourself! Another great thing to do here is look at your schedule and visualise a successful week!

2. Meal plan – this might seem obsessive, but I am talking about doing it from an economic and time-efficient perspective. If you plan your meals, you will have everything you need to cook them in your kitchen, and therefore not waste time going to-and-from the shops multiple times unnecessarily, or fall victim to the quick and easy take-out option because you don’t have all those beautiful fruits and veggies for what you really would like to make. Write out a list of 3 or 4 meals you want to cook for the next few days to 1 week, and that way you have the ingredients sitting there, know what you are having each night, and hopefully have leftovers for the next day’s lunch!

3. Food-shop – get in early to avoid the Sunday afternoon crowds! Sunday’s are pretty notorious for a stock-up. Better yet, head to your local farmers market for produce and leave the pantry items etc. for a quick supermarket run. Make an occasion of it! Take your partner, kids or meet a friend for a walk, chat and grocery haul. Once you have planned your meals, you can get everything you need so that a healthy meal is just waiting to be made from your fridge or pantry.

4. Food-prep – This one doesn’t have to be carefully planned, measured and portioned meals. Make some staples so that each morning you can throw some things together. I like to roast some veggies (sweet potato and cruciferous veg), boil some rice or quinoa, prepare a salad dressing/dip and make a sweet treat like my raw chocolate, bliss balls or granola. That’s me at a minimum most weeks. Sometimes I might whip up some almond milk,  others I might also make a batch of lentil bolognese or soup to keep in the fridge for a quick meal. You work out what works for you – but it helps to have these on hand for easy salad bowls, and those times when you are craving a sweet treat.

5. Something restorative for you – there are so many options, and I am not going to suggest them all because as I always say, that makes the wonderful things stressful! Whether it be exercise, meditation, yin yoga, spending 10 minutes dry brushing, a face mask at home, or time set aside to read a book… choose one that speaks to you and use it as your way of treating yourself before another busy week.

6. See friends or family over breakfast or tea not wine and cheese – self-explanatory. The weekend is a time to relax and refresh, but also a time to spend socialising. I get it, sometimes it’s hard to be healthy, as eating and drinking is “social”. But if you can’t or don’t want to choose a healthy cafe to venture to with a friend, get social in other ways- a hike or coastal walk to catch up with a friend, see your mum over juice or tea, a movie with your own healthy treats tucked away in your handbag, a picnic or BYO healthy plate dinner with the girls… don’t start Monday trying to undo the sins of the weekend.

7. Bed by 10pm – sleep is so integral to our body, not just our minds. It is required for proper detoxification, hormone function, metabolism, optimal energy levels etc. Don’t start your week already trying to play catch up! There is no such thing as catch-up sleep! Be in bed at 10pm to start a healthy sleep routine for the week ahead. Studies show that a good sleep regimen is linked to maintaining healthier weight, eating patterns and stress levels. Do not disregard this key component of a healthy lifestyle.

Cleansing with Cali Press

Hi guys!

Some of you have asked me about the 3 day cleanse I recently did with Cali Press. I thought I would share my experience with you, discuss what you might get out of it and let you know some juicy ways to enhance a cleanse, should you choose to do one yourself!

What it involved…

I did the Super-Flu fighter Juice Cleanse centered around boosting immunity. Fitting for the season! It has been formulated to ensure that the cleanser is receiving a rich amount of vitamins, minerals, antioxidants, flavonoids, and phytochemicals to ward off the winter flu.

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You receive 4 delicious cold-pressed juices a day, full of veggies with a little bit of fruit. You also get 2 warming miso soups, 4 cups of Ovvio herbal tea daily and a “fireball” shot for each evening (that’s 12 juices, 6 soups, 12 teas, 3 shots!). Some of the superfoods used in the cleanse include ginger, echinacea, olive leaf, dandelion leaf, turmeric, green capsicum, kiwi, spinach, kale, oregano oil and lemon. So nourishing!

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I have done a few cleanses before, some with companies, some on my own, and I have to say, I am a fan. I feel they are a perfect little break for my digestive system and allow me time to be really gentle and kind to myself. Even though I love to cook, it is nice to stay out of the kitchen for a few days (which can be time-consuming!), reset and recharge. I do find when I do them with external companies (instead of juicing myself) it requires less self-discipline as they make up the rules for you. I believe doing cleanses with the change of season is a great way to incorporate a few each year and ensure you are looking after yourself in this transitional period.

How you will feel…

It really depends on your eating patterns and your digestive system. Of course, if you are not used to eating clean it might have a different effect on you, due to the detoxifying effect and withdrawals (I’m looking at you coffee!). Hopefully this subsides, and after day 2 you feel better than ever!

I personally feel amazing whilst I cleanse. I sleep well, wake up refreshed and feel light and energetic throughout my day. I also find I am more productive. When I am out of the kitchen and my mind is off food and thinking about what I am making for meals, I get a lot more done! Therefore, I feel it is both a digestive and mental vacation 🙂

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You might get a little peckish, but it’s nothing that a herbal tea can’t fix. Once you are past the hunger, which is often mental, you will realise you feel quite lively. You learn to drink slowly and mindfully and savour the taste of your juices. You can feel your body drinking up the nutrients and thanking you. I feel like your senses are enhanced and you begin to salivate by the sight and smell of your drinks, which is fabulous for digestion. Your taste buds completely reset, and that first green juice which may have tasted more like spinach than apple on the first day, tastes sweeter by day 3! By the last day, I could really go a fourth or fifth day. And really, we are resilient, we can try just about anything for a few days!

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Things to remember…

This is not a “quick fix” – I don’t believe in viewing your cleanse as a quick-fix to weightloss and a flat tummy, because that is not what they are about and you will likely binge-eat the second you finish. Rather, if you have been indulging too much lately, look at this as a reset and a gentle stepping stone to forming healthy patterns post-cleanse. You are doing something good for your system. The intention is important.

Drink slowly and mindfully – as I mentioned, you want to give your system all the signals it would usually receive when you are preparing a meal. Look at the juice, smell it, sip it slowly, even swishing it around in your mouth. Really savour and enjoy it!

Ease your way back into eating solid food – after a cleanse, it is a good idea to ease your way back into eating slowly. Try not to gorge on every food craving that potentially popped into your head during the past 3 days! I began my day after with a green smoothie full of simple whole-food ingredients (i.e. no powders and packaged liquids). You might then want to munch on some raw veggies throughout the day, make yourself an abundant vegan salad with some good fats for lunch (avocado, extra virgin olive oil, raw nuts/seeds), and enjoy a warming soup or veggie dish with some grains/legumes for dinner. I’d love it if you avoided coffee for the day after too 🙂 Your system is sensitive.

Don’t over-exercise – in line with the below point, this is a time to rest. I understand the desire to do some daily exercise, which I fully encourage, but make sure to check in with how you feel and not overdo it. Pilates, gentle yoga, walking and a short light jog are about all I would recommend, but of course, everyone is different so see how you feel. I did my own yoga each morning, went to one yoga class, one pilates session and did two 45-60 minute walks. That felt right.

This is a time to relax – I understand that the show must go on, and you might have work and duties to attend to. Try to incorporate some restorative practices into your day each day of the cleanse (as we should every day), to truly give your system a well-deserved break.

Additions…

I was very impressed with how easy it was to stick to the cleanse. In the past I have usually completed cleanses that included a smoothie or a nut mylk as well as a few juices daily, so I was worried I would be starving! However, as I mentioned, once you get past the mental aspects you are actually very satisfied. The one time I felt like I needed something more, I munched on some raw nori sheets (seaweed) / added them to my miso 🙂 If you feel like you have to have something additional, I recommend raw nori, a little avocado, some raw celery/cucumber sticks and of course, more herbal teas.

I still had my warm lemon water every morning, as it is part of my morning ritual, and I love it so much. I then would have my Ovvio tea, do some daily exercise and start with my first juice. I also continued to take my probiotics and added a magnesium oxide supplement in the evening to ensure I was eliminating properly.

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Some juicy ways to enhance a cleanse…

Here is a list of great activities you can do to take your mind off food and enhance the cleansing process (note: just do what you can!)…

  • Dry body brush
  • Full body exfoliation
  • Facial or DIY facial
  • Long bath with essential oils
  • Diffuse/sniff essential oils
  • Yoga – self-practice or a gentle flow/yin class
  • Walking
  • Infrared sauna
  • Colonics
  • Float tank
  • Massage
  • Reading
  • Journalling

So, are you ready to embark on a cleanse yourself?! As you can see, it can be quite delicious in both taste and experience! Cali Press is offering a 10% discount off cleanses for the remainder of July, just use the code SAMI10 at check out.

I hope this was helpful! If you have any further questions, please email me 🙂

Love & health,

Sami xx

meee

Post Silly Season Reboot!

The holiday season is upon us and whether it’s Christmas, Chanukah, birthdays, weddings, office parties, or New Years Eve celebrations there’s bound to be some temptations. The best thing we can do during these times is to relax and let go of fears and anxieties around food and deviations from our “routine”. Be kind to yourself, you’re only human, and life is meant to be lived to the fullest! Enjoy these special times with friends and family, knowing that indulgence is part of the health equation. Make the best decisions you can with what’s on offer, and remember the following tips for the next day to get back on track…

  1. Alkalize with lemon / ACV water

This is a habitual ritual I swear by. It rehydrates, alkalizes, fires up digestion and sets a nice tone for the day. Wake up to ½ lemon and/or 1 tbsp apple cider vinegar with warm (not hot) water 30 minutes before your first meal of the day. Make it your own habit!

  1. Lean breakfast – don’t skip that first meal!

I know, I know… the last thing you probably feel like after a big day of Christmas eating is more food, but having a healthy breakfast is essential to getting back on track post celebrations. You want to keep your blood sugar in check so that you don’t wander over to the fridge for some less healthy leftover options around midday. Include lots of fiber, to get things moving inside and flush any Chrissy sins out! My choice: Lean Protein Smoothie – 1 serving rice/pea protein, 1 handful spinach, ½ cucumber, 1 cup frozen berries, mint or basil leaves (optional), 1 cup filtered water, cinnamon, ice. Sprinkle with coconut or 3-5 crushed nuts.

  1. Carminatives – Fennel, Cinnamon and Ginger

Carminatives are traditionally remedies that ease flatulence and abdominal cramping. All three have anti-microbial and antioxidant properties while ginger and cinnamon are also anti-inflammatory. They assist digestion and reduce bloating and flatulence. Research indicates that ginger can also relieve the severity and duration of nausea. Try adding a few slices of ginger to water with a pinch of cinnamon before food, or adding them fresh into your meals e.g. 1 tsp fresh grated ginger and/or ½ tsp cinnamon. Chewing on fennel seeds will reduce bloating and is also known to freshen breath.

  1. Leafy greens!

Nutrient rich and low in calories, fill up on greens! They will help you detoxify, are generally quite cooling and soothing, cancer-protective, extremely versatile and full of fibre to move things along. Blend, sauté, steam, chop or eat raw. They are essential to any good eating plan. Aim for at least 2-3 cups daily!

  1. Stay hydrated

It’s summer in Australia, so staying hydrated is important. However good old H20 also flushes out toxins and avoids fluid retention and bloating… If you aren’t getting enough water your body may hold on to any fluid you have left in a panic = bloat. Stick to flat filtered water, as even though soda’s have no sugar in them the air in bubbles can lead to bloating for some people. For added sweetness or flavour try adding mint or citrus fruits, or drink coconut water or herbal tea. This will also keep you fuller for longer 🙂

  1. Ditch processed foods!

Consume less salt, gluten, dairy, artificial sweeteners and packaged items… These are the main culprits causing bloating and that dreaded sluggish feeling. Try including more potassium rich foods such as avocado, leafy greens, tempeh and bananas in your diet. Potassium is known to counteract salt intake and maintain normal fluid balance thereby reducing fluid retention. Ditch table salt and opt for Celtic sea salt or Himalayan pink salt instead for a better mineral profile.

  1. Prebiotics and Probiotics

If your feeling like your digestive system needs a little extra love, try consuming prebiotic and/or probiotic rich foods. Prebioitics are non-digestible food ingredients that beneficially affect us by stimulating the growth and/or activity of healthy bacteria in the colon and can alter your gut flora favorably to assist with digestion, bloating, flatulence, immunity, nutrient absorption and bowel movements. Good sources include asparagus, onion, leeks, garlic and artichokes. Probiotics also exert health benefits on your gut flora and include fermented foods like sauerkraut, kim chi, kefir, yoghurt, tempeh, tamari and kombucha.

  1. Get outside..

There is nothing that fresh air can’t fix! It is my no.1 mood enhancer. Couple that with exercise, even just a gentle walk or stretch, and you will definitely be feeling less stressed, fresher and lighter! Being mindful of stress is crucial during this time, as a stressed body will not digest as well as a relaxed one. Relax!

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