well in you: the nutrition edition

Philip Watkins

ldquoBetting to win with nutrition in 2016rdquo 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

The Playbook_Issue 2

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

or jump on the latest wellness bandwagon Wersquove all been there right

Despite the great intentions that go with this we all know itrsquos likely to end in exhaustion and a sense of deflation

Maybe this year could be differentWe believe therersquos no better starting point to any change than self-discovery How could you choose to use this precious New Year

Well In You | Issue 22

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

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

Be well be you

Amanda and Michelle

Well In You | Issue 2 3

In this issue

Nutrition Self ExplorationDelving deep into understanding your nutritional

values is the key to sustaining your nutrition goals

long term

Phil WatkinsBetting to win with nutrition this year

Please make welcome our very first lsquocover

manrsquo

08

12

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do not publish display or distribute the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


RestAre your hurtling towards burn out

Nutritionist Approved RecipeHome made Kombucha Alice Nichols

style

Melbourne Farmers Markets Easily connect with your local farmers by using our

interactive map

Mindless or MindfulAre you beating yourself up when it

comes to food

22 18

14

36


New IntentionsFor 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


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 lsquolistenrsquo 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


Philip WatkinsNaturopath amp 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

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 ldquoI feel like my digestion is the problem But then I canrsquot seem to get through the day I just want to sleep in the afternoon but when it comes to night time Irsquom too wired to fall asleeprdquo No wonder things get confusing quickly

In just five days utilising some self-exploration can make all the difference Either using Wellineuxrsquos 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 Irsquoll 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

yoursquove 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

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


Philip Watkins

Naturopath

Homeopath and

founder of The Help

Movement



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 Letrsquos 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 whatrsquos 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

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 philipgoodlifecliniccomau

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


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 yoursquoll feel more fulfilled and yoursquoll 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 yoursquod 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

Nutritional SelfExploration


1

2

What is your nutritional intention for 2016

Is it to nourish yourself To fuel for performance To eat for personal confidence

What is Action Step number 1 for getting thereDownload the Nutritional Planner Commit to fresh whole foods Schedule a weekly food prep day


RestChronically tired and wired Are you hurtling towards burn out


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 yoursquove been extremely busy and stressed simply sitting on the couch doing nothing mightnrsquot 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 yoursquore 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 donrsquot get to the point of burn out adrenal fatigue or illness and then have to slow down against your will Itrsquos 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 tiredwired 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 yoursquod like to journey with her get in touch at lsquoAwaken Kinesiologyrsquo here

Kerry Rowett Kinesiologist


RestSix steps to rest

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 ldquorelaxationrdquo 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 yogaglocom

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

1 2 3


Learn to say no Tune in to your breath

If you feel you genuinely donrsquot 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

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 donrsquot ever hesitate to consult with a naturopath or professional

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

4 5 6Consider your nutrition

Question

What does your nutrition look like when you are tired

Could it be that rest and nutrition are intertwined


Mind


Mindless or mindful Are you eating for the sake of eating

Yoursquove 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 yoursquore reaching for another squarehellip and then another and another

When your show is over you notice that yoursquove eaten half a block That one piece that yoursquod 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 wersquore not being mindful of what wersquore doing we can quickly lose track of why we were doing it in the first place and be led down a path we hadnrsquot 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 Wersquore judging our food choices and attaching guilt and shame to something that really should be a joyous part of life

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

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

ldquoFood fat cells and our stomach are not the problemrdquo she shares ldquoThe problem lies in the mindrdquo

ldquoIt lies in our lack of awareness of the messages coming in from our body from our very cells and from our heartrdquo

ldquoMindful 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 bodyheartmind complex is hungry and how and what is best to nourish itrdquo

She continues that ldquomindful eating involves paying full attention to the experience of eating and drinking both inside and outside the bodyrdquo

ldquoWe pay attention to the colours smells textures flavours temperatures and even the sounds of our

Mindful consumption


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 fullrdquo

ldquoWe 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 drinkingrdquo

ldquoWe watch the impulses that arise after wersquove 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 eatingrdquo

ldquoWe 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 childhoodrdquo

How to bring mindfulness into your eating

Dr Chozen suggests we start simply ldquoLasting change takes time and is built on many small changesrdquo

Here are a few of her suggestions to get you started

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

ldquoIt lies in our lack of awareness of the

messages coming in from our body from our very cells and

from our heartrdquo



Nutrition


Kombucha the lsquoImmortanl Health Elixirrsquo 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 12 cup of organic sugar 8 cups of boiling water SCOBY (see overpage) 12 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

Herersquos 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 itrsquos 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

HOME MADE KOMBUCHA


Love your guts


Itrsquos time to get gutsy with your nutrition

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

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 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 SCOBYrsquos at

SCOBY Symbiotic Colony of Bacteria and Yeast Yoursquore going to need one of these bad boys to get you started and Alice Nichols has you sorted

The Whole Daily Kombucha Starter Kit

Included within this $35 kit 1 x organic SCOBY (symbiotic colony of bacteria and yeast) 12 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 Check out Alicersquos kit here Love your guts


GrowthWhat can you change to better nourish yourself


And there is no better time than a new year to begin introducing those changes Here wersquove provided a few ideas to get you started

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 Grouprsquos 2015 Shopperrsquos 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 doesnrsquot have to travel as far to reach you it stays fresher for longer and maintains its nutrients because it doesnrsquot need to be refrigerated and it can be picked when itrsquos ripe to eat rather than when itrsquos still maturing The seasonalfoodguidecom 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 seasonalfoodguidecom 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

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

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

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 itrsquos probably a good idea to not eat that food very often or at all When yoursquore 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 yoursquore 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 Theyrsquoll 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


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

Resources



Movement


Steph LoweNutritionist

When it comes to fuelling your movement the answer is always real food Food that comes out of the ground off a tree or from an animal is always the most nutrient dense and whole food source of nutrition An anti-inflammatory approach free of gluten refined sugars and trans fats will optimise your health energy levels productivity and any sporting goals

ldquoThe biggest change you can make to improve your health is to significantly reduce your packaged food consumptionrdquo

Pre training guidelines

1 Choosing some sessions to complete fasted (ie 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

gt High intensity For high intensity or interval sessions a carbohydrate snack can be

useful to support the high heart rate and increased reliance on carbohydrate as a fuel source to support this session A piece of fruit is a great simple option that you will only need to eat half an hour prior to commencing A banana for example has a nice balance of fructose and glucose which provides optimal fuel to the body at this time

gt Low intensity For sessions of low intensity andor extended duration a lower carbohydrate choice is best Your body has a much lower carbohy-drates 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

ldquoThe biggest change you can make to improve your health is to significantly reduce

your packaged food consumptionrdquo

On the link between nutrition and performance


Stephrsquos 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

Post training guidelines

Within the hour assist the recovery process with nutrient dense real food

bull 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 bull 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

bull Other great ideas include a banana sliced down the middle and spread with almond butter an omelette with last nightrsquos 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

bull 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

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

bull 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 thenaturalnutritionistcomau



If you keep good food in your fridge you will eat good food



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


ConnectionMELBOURNE FARMERS MARKETS

215

16

313

5

89

10

14

7

6


1 Bentleigh Farmers Market

wwwbentleighfarmersmarketorgau

2 Carlton Farmers Market Carlton

wwwmfmcomaumarketscarlton-primary-school

3 Carlton Primary School Carlton

Click here

4 Caulfield Farmers Market Caulfield

Click here

5 Collingwood Childrenrsquos Farm Abbotsford

wwwfarmorgau

6 Coburg North Primary School Coburg

Click here

7 Elwood Farmers Market Elwood

wwwelwoodfarmersmarketcomau

8 Fairfield Primary School Fairfield

wwwflemingtonfarmersmarketcomau

9 Flemington Farmers Market Flemington

10 Gasworks Arts Park Albert Park

wwwgasworksorgau

11 Heathmont Farmers Market Ringwood

Click here

12 Kingston Farmers Market Highett

Click here

13 Queen Victoria Farmers Market Melbourne

wwwqvmcomau

14 Slow Food Melbourne at Abbotsford Convent Abbotsford

Click here

15 The University of Melbourne Union Lawn Parkville

Click here

16 Veg Out Farmers Market St Kilda

wwwvegoutorgau

Spotlight on Melbourne Farmers Markets

Connect with your food and support local Heres to fostering your nutrition close to home

1

4


Connection

Share the JOMLove

Wellineux loves to give itrsquos 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

Connect with us via social media Your destination for all things health and wellbeing Yoursquoll find healthy tips nourishing recipes inspiring information and more

facebookcomwellineux

instagram wellineux

pinterestcomwellineux

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 amandawellineuxcom

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



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 maxinewellineuxcom

wellineux

wellineuxcom


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

ndash A 75 minute yoga class ndash Discovery amp creativity workshops ndash A 1 hour massage treatment ndash An introduction to Functional Movement ndash Float tank experiences ndash Nourishing whole foods ndash A beautiful gift box

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

Immerse yourself in a beautiful urban sanctuary

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

Spotlight on the Urban Retreat

RESERVE YOUR PLACE HERE Click here gt


ContributorsLikeminded souls that make this publication possible Thank you from Wellineux

Phil Watkins

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

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 Menrsquos 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

Alice Nichols

Alice Nicholls is The Healthy and Wealthy Specialist

CEO Nutritionist and Creative behind The Whole Daily and AliceNichollscom 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 thewholedailycomau


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 Shersquoll 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 visitthenaturalnutritionistcomau


Edition 3 features the Matcha Maiden herself Sarah Holloway

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

or jump on the latest wellness bandwagon Wersquove all been there right

Despite the great intentions that go with this we all know itrsquos likely to end in exhaustion and a sense of deflation

Maybe this year could be differentWe believe therersquos no better starting point to any change than self-discovery How could you choose to use this precious New Year




Be well be you

Amanda and Michelle


In this issue



long term



manrsquo

08

12



















style


interactive map


comes to food

22 18

14

36



























your health in 2016




Philip Watkins

Naturopath

Homeopath and

founder of The Help

Movement














1

2





















1 2 3







Question




Mind















Mindful consumption
















from our heartrdquo



Nutrition



You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe









Be well be you

Amanda and Michelle


In this issue



long term



manrsquo

08

12



















style


interactive map


comes to food

22 18

14

36



























your health in 2016




Philip Watkins

Naturopath

Homeopath and

founder of The Help

Movement














1

2





















1 2 3







Question




Mind















Mindful consumption
















from our heartrdquo



Nutrition



You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


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Connection

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wellineux

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Phil Watkins




Alice Nichols





Steph Lowe







In this issue



long term



manrsquo

08

12



















style


interactive map


comes to food

22 18

14

36



























your health in 2016




Philip Watkins

Naturopath

Homeopath and

founder of The Help

Movement














1

2





















1 2 3







Question




Mind















Mindful consumption
















from our heartrdquo



Nutrition



You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe









style


interactive map


comes to food

22 18

14

36



























your health in 2016




Philip Watkins

Naturopath

Homeopath and

founder of The Help

Movement














1

2





















1 2 3







Question




Mind















Mindful consumption
















from our heartrdquo



Nutrition



You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe
































your health in 2016




Philip Watkins

Naturopath

Homeopath and

founder of The Help

Movement














1

2





















1 2 3







Question




Mind















Mindful consumption
















from our heartrdquo



Nutrition



You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe







Philip Watkins

Naturopath

Homeopath and

founder of The Help

Movement














1

2





















1 2 3







Question




Mind















Mindful consumption
















from our heartrdquo



Nutrition



You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe



















1

2





















1 2 3







Question




Mind















Mindful consumption
















from our heartrdquo



Nutrition



You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe























1 2 3







Question




Mind















Mindful consumption
















from our heartrdquo



Nutrition



You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe












Question




Mind















Mindful consumption
















from our heartrdquo



Nutrition



You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe







Mind















Mindful consumption
















from our heartrdquo



Nutrition



You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe




















Mindful consumption
















from our heartrdquo



Nutrition



You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe





















from our heartrdquo



Nutrition



You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe








Nutrition



You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe








You will need








HOME MADE KOMBUCHA


Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe







Love your guts



















to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe
























to your best self








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe








Resources



Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe








Movement

































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe






































215

16

313

5

89

10

14

7

6







Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe












Click here


Click here


wwwfarmorgau


Click here







wwwgasworksorgau


Click here


Click here


wwwqvmcomau


Click here


Click here


wwwvegoutorgau



1

4


Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe







Connection

Share the JOMLove





instagram wellineux
















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe


















wellineux

wellineuxcom














Phil Watkins




Alice Nichols





Steph Lowe



















Phil Watkins




Alice Nichols





Steph Lowe







Steph Lowe







well in you: the nutrition edition

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