Voyage LA Magazine: Meet Joanne Rose of Maui Wellness Coach

JUNE 5, 2019

Today we’d like to introduce you to Joanne Rose.

So, before we jump into specific questions about the business, why don’t you give us some details about you and your story.
I was born and raised in Melbourne, Australia and lived in Los Angeles for over 20 years but in 2018 big city life no longer appealed to me, so I gave up the city for simplicity by moving to Maui, Hawaii. It was the best decision I made. Everyday I wake up to endless sunshine, the fragrance of plumerias, lush green, and pristine beaches. Nature is a great teacher and healer.

Living away from the entertainment industry and choosing a life of simplicity actually proved to be a win-win for me. I began to have a whole new perspective on life once I moved to Hawaii. I had less distraction, and as a result, more inspiration because I was now living life in the flow. It’s interesting when you think about it. The ocean flows and lava flows…basically, life just flows in Hawaii.

I was a columnist for the Australian magazines, Vegan Voice and Nature & Health and wrote the foreword for the book, Vegans Are Cool by Kathy Divine. I’ve featured in magazines such as The Australian Vegan, The Vegan (UK) and the book Everyday Vegans. I also wrote a cover story on Supermodel Carol Alt for Natural Health & Vegetarian Life, which appeared in the HBO documentary About Face: Supermodels Then and Now.

For as long as I can remember, I’ve always forged my own path and love to inspire others to do the same. It’s never too late to change your life. I became a Certified Health & Wellness coach and my company is Maui Wellness Coach. I help women transform themselves to create a life of freedom, fulfilment, and happiness.

I’ve always had a natural ability to inspire others to live their dreams and a passion for health and wellness.

My specialty areas as a wellness coach are holistic wellness, plant-based nutrition, and self-care. I have been a vegan since 1994 and recently launched my e-book called Healthy Hawaiian Ice-Cream Recipes.

I’m still a screenwriter but that’s not all I do anymore. When I was living in LA, I was told that in order to be a successful screenwriter, I would need to write 4-5 screenplays a year. To me, creativity can’t be forced and now I write when I feel like it. I formed my own production company so I could write strong roles for women. I love to write all-female comedies for fellow Gen X women.

Vegan Vision Productions was the first Los Angeles film production company I started in 2008, which focuses on web series and unscripted programs for TV. I opened my second production company Sweetest Pit Bull Productions in 2015, which focuses on female-driven comedies and optioned for film books.

The very first show I wrote, produced and performed in was the multi-award winning sketch comedy web series, Vegan 101. The series launched online in 2009 and ran for 3 Seasons, ending in 2012. Season 2 guest-starred Oscar-nominated actor, Eric Roberts with music by Keaton Simons.

My TV pilot script, Life of Groupies, won an award as an official finalist at the 2014 Hollywood Screenplay Contest and 2014 Beverly Hills Screenplay Contest. I also wrote a romantic-comedy feature film called You Had Me At Aloha™ which was a 2017 Screenplay Award-Winner at the Honolulu Film Awards.

Overall, has it been relatively smooth? If not, what were some of the struggles along the way?
I’d visited Maui a few times before I made the decision. Being a natural born city girl, adjusting to island life wasn’t easy. I still had many city girl traits and expectations and couldn’t get my head around the slower pace. I used my time to meditate more, connect with nature and slow down. It was like shedding the ego and reconnecting to my authentic self.

Please tell us about Maui Wellness Coach.
I help women transform themselves to create a life of freedom, fulfilment, and happiness. As a wellness coach, I’m here to make a difference. To help you feel better about yourself and build a life you love.

I can work with you to achieve optimal health by providing support that will positively transform your life through positive psychology, improving your mindset, discovering your strengths, goal-setting and developing strategies to overcome obstacles.

When it comes to wellness, we need to look at a holistic approach through the mind-body connection. Good nutrition can improve mental health. A whole food plant-based lifestyle is good for your mood, heart, and increases blood flow to the brain. I’ve been vegan since 1994 and can help you smoothly transition to plant-based foods, so you can nourish your body and thrive.

Each coaching session is tailored to your goals and vision to help you flourish and live your best life ever because now is all there is. You’ll be given the necessary tools to help restore your mind, body, and spirit to become the best version of yourself.

Many people from all over the world come to Maui to heal. Healing comes from the earth, the water, the people and the surroundings. For those who come to Hawaii, the ocean “calls” to them and helps them heal.

I offer one-on-one coaching in-person, Skype or phone, so no matter where you are, I can help you on your journey.

How can a wellness coach help me?
I will help you get unstuck and live a more authentic and fulfilled life.
Help you identify your strengths and find your life purpose.
Assist you in setting positive lifestyle goals.
Offer motivational tools to help you overcome obstacles.
Provide you with accountability.
Encourage and support you on your journey.

Specialty Areas:
Holistic Wellness
Whole Food Plant-Based Nutrition
Self-Care

If you had to go back in time and start over, would you have done anything differently?
Listen to my inner guidance instead of resisting it. Pay attention to those urges.

Contact Info:

This article originally appeared in Voyage LA

5 Key Elements To Increase Wellbeing

Positive Psychology was first introduced at the turn of the century and was founded by a man called Dr. Martin Seligman who set out to focus on what contributed to people’s happiness or wellbeing, rather than focusing only on how to “fix” mental illness after it had occurred. Dr. Seligman pioneered the view that optimists would fare much better than pessimists in many areas of life including handling stress, physical health and general wellbeing. He identified 5 key elements to increase wellbeing:

  • Positive emotions
  • Engagement
  • Positive Relationships
  • Meaning
  • Achievement

POSITIVE EMOTIONS

Barbara Fredrickson (2009) has done extensive research and found that these ten emotions color people’s day to day lives the most with love heading the list of the most frequently experienced form of positivity.

  • Joy
  • Gratitude
  • Serenity
  • Interest
  • Hope
  • Pride
  • Amusement
  • Inspiration
  • Awe
  • Love

ENGAGEMENT

Being deeply engaged in our lives will foster feelings of satisfaction and wellbeing, just as being disengaged will produce the opposite. The concept of “flow” has been studied extensively by Mihaly Csikszentmihalyi (1990) and he has found that spending time doing something that produces the following state is greatly beneficial to our mental and physical health:

  • We are totally absorbed in the activity
  • We are not aware of time passing
  • We are challenged to the right extent – not too much, not too little
  • We have a sense that we would like to do the activity again when we stop

POSITIVE RELATIONSHIPS

Having people who care about us, who listen to us and support is crucial to our chances of experiencing life satisfaction. Forging bonds with people is what we are hard-wired to do, yet in today’s busy world, relationships are often one of the first things to be neglected.

MEANING

How we find meaning in the world defines our identity. Once we lose this sense of meaning we can flounder and feel insecure about our reason for being. Making sense of our world is essential and often big changes can throw this out of the window and put us in a temporary state of insecurity and even depression. Finding meaning is one of the most profound and challenging issues we can face as individuals as it requires a great deal of self-awareness and introspection, questioning our values, our deepest dreams and our sense of purpose.

ACCOMPLISHMENT

Having something to work towards and the opportunity to feel the satisfaction that comes with having achieved whatever goal we have set for ourselves is an important part of wellbeing. This is just a short introduction to the area of Positive Psychology with the main aim of introducing the reader to a world of resources and research that show what factors can help us thrive.

Would you like to have more confidence and balance in your life? Get unstuck and overcome obstacles that are holding you back? Book a session with me here

 

How To Reconnect With Nature & Yourself

“Look deep into nature, and then you will understand everything better” – Albert Einstein 

The gifts of nature are abundant, offering us freedom and connection to boost our mental health and physical wellbeing. In fact, time spent in nature expands the mind and sharpens thinking.

One of the lessons we can learn from nature is that there is no such thing as perfection, so why do we command perfection from ourselves? No tree or flower is perfect but we accept them as they are. Basking in the beauty of nature, allows us to take the pressure off ourselves and maintain our present moment awareness.

Getting away from high-rise buildings, technology and noise pollution on a regular basis makes you happier, calmer and more grounded. It also has a significant impact on reducing stress and anxiety, while increasing creativity. When we get out in nature, we find a natural rhythm with our surroundings as time slows down. Next time you’re out in nature, allow yourself to be guided by the sun rising and setting. 

How To Reconnect With Nature & Yourself

  • Buy a plant for your desk
  • Watch a sunrise or sunset
  • Plant your own garden or a community garden
  • Have a picnic in the park
  • Go for a hike and listen to the sounds of nature
  • Take vacations in nature 
  • Do yoga on the beach
  • Look up at the stars 
  • Meditate by the ocean
  • Relax on a park bench with an inspiring book
  • Take a mindful walk in the park and notice the vibrancy of colors and textures
  • Hug a tree
  • Bird watch
  • Walk barefoot on the grass 

Nature is free and gives us the space to let go of our ruminating thoughts and reconnect with ourselves.

Do you need help reducing stress? Click here to book a session with me.

 

 

 

The Fit Mom: Working Out Strategies with Kids

In today’s busy world, trying to find the perfect work-life balance can be a huge challenge for many moms. Trying to meet the needs of your family and the demands of your job means putting your own needs on the back burner most of the time, especially when it comes to finding time to exercise for the working mom. Exercise releases serotonin, a feel-good chemical in the brain that is related to influencing moods and decreasing depression and anxiety. Exercising also boosts energy, which is exactly what moms need; and it leads to a healthier and happier life overall.

Before kids, your workouts may have involved an hour-long session at the gym, but with playtime and mealtime added to the mix, you will need to get creative and rethink what your workouts will look like. I’ve put together some realistic tools and tips to help you with your busy schedule workout plan.

How Do I Fit Exercise Into My Schedule?

First of all, plan out when you’ll workout each week. If you feel stressed about the lack of time in your schedule, add exercise to your calendar. Ensuring that a workout is part of your daily routine will help to create more balance. You wouldn’t skip a meeting at your child’s school, so treat exercise with the same importance.

Trying setting aside 10-15 minutes in your day to do something active. When you have a plan, you’ll know exactly what you could do in a given timeframe. Squeezing in 10-15 minute sessions per week is just as effective as getting to the gym for an hour once a week.

Find a gym with a great day-care center. Most day-care centers at the gym will only take kids up to two hours. You can use this time to do a combination of 30 minutes each of cardio and strength training, with time to cool down, stretch, and shower before picking up your kids. You will feel completely refreshed and ready to roll.

How Do I Exercise Everyday?

You can combine playtime and exercise by riding a bike with your kids or by jogging along as they ride their bikes. Jump rope offers a great cardio work out and you can alternate with your kids by doing 5 or 10 jumps each. If you want to be the coolest mom around, get a scooter and a helmet and scooter around the neighborhood with your kids after school.

Build exercise into daily chores by doing squats while folding laundry or doing lunges from one room to the next.

With Fitness apps growing in popularity, they are much cheaper than a gym membership but just as effective while working out in the comfort of your own home. Fitness apps can be instantly downloaded on your smartphone, which makes it a very ideal form of exercise for a busy person.

Try Virtual Trainer apps, which are perfect for moms as it allows you to easily create your own routine. They have multiple programs and divided by indoor, outdoor or equipment based activities. Also, specific exercises can be looked up through a muscle group. A picture with information on the specifics of the exercise is also available to guide you.

How Do You Incorporate Fitness In Your Life?

Weekends are a great time to fit in fun with the whole family. Use this time for longer workouts by taking a 45-minute walk with the kids or stroller runs to the park. It helps you get in some cardio activity while you both get fresh air.

Try to make exercising together a regular part of your family life. Come up with physical activities your family loves to do together, such as hiking, skiing, bike riding, rollerblading, canoeing, kayaking, rock climbing, swimming, skating, playing golf or tennis and ice skating. Consider joining a community center or gym where the whole family can swim, exercise or take different classes.

Gardening is also a great form of exercise as it involves squatting, lifting, digging, bending, and pulling yard waste bags.

Consider calling a friend and going for a jog or meet at the gym for a class after dropping the kids at school. You can even trade off babysitting to make time for each other’s workouts. Always park at furthest end of the parking lot and walk to get more steps for the day.

Looking for more healthy tips? Book a session with me here

The Fit Student: Keeping Active While Studying Hard

If being a college student isn’t hard enough these days, wondering how to find time to workout in college, can feel like a difficult task in itself. Having to dedicate countless hours a week to classes, homework, studying, exams, extracurricular activities and perhaps even a part-time job – doesn’t give you much room in terms of how to find time to workout in college. Just the idea of having another thing on your plate is enough to make you want to stay home and order take-out instead.

One of the reasons why a lot of students find it difficult to balance school and exercise is because they don’t know where to start. By trying these useful tips and tools, you’ll never have to wonder “how to fit in exercise with school” again. Having a busy schedule workout plan that you can turn to at anytime, makes life a little easier no matter how busy you are.

How Do I Fit Exercise Into My Schedule?

If you’re fortunate enough to have a gym on campus, make the most of it. It’ll save you time and money. Whether its lifting weights, running on the treadmill or hitting up a punching bag, there is something for every type of workout at the college gym. Students who are motivated by exercise tend to have better time management skills too.

You can also find out if your college offers any free or discounted fitness classes and take as many as you can. Most college gyms will offer a variety of options, ranging from karate and kickboxing to yoga. Having a fitness class in your schedule will encourage you to visit the gym more regularly.

Look for recreation center bulletin boards, which often include flyers for anyone who wants to join cycling clubs, swim teams or rock-climbing crews.

Try taking a walk or bike to classes and around campus. During a study session, take a break every 30 minutes to walk a few laps around the library or climb a set of stairs in your building.

How Do I Exercise Everyday?

It is recommended that healthy adults get at least 150 minutes of moderate activity per week. You’ll get there by exercising for just 30 minutes a day, 5 times a week. Add some fun into your workout time by listening to your favorite podcasts or audiobooks. By making your workouts something you’ll actually look forward to doing, you’ll be more likely to do them.

If your schedule simply won’t allow you to join a sport’s team or visit the gym, consider using your dorm room. Clear a spot on the floor for jogging on the spot, doing jumping jacks, or for strength training exercises such as chair dips, push-ups, squats and lunges – next time you’re watching Netflix. That way you’ll look forward to exercising at the end of a long day or make it a great way to kick-start your morning.

There are many great fitness apps available on the market today with a workout plan for everyone. Look for apps with a personalized workout that allows you to set how long you want to exercise. Then follow the video trainer shown onscreen and start working out. It’s great for someone looking for variety in his or her workout routine. Most of the workouts don’t require equipment but offer countless different exercises. They’re great for full-body workouts too, since you can look for ones that offer strength, cardio, stretching, and yoga.

How Do You Incorporate Fitness In Your Life?

It’s important to make sure you find an exercise routine that you’ll actually look forward to doing everyday. But first you’ll need to schedule it. Once you put it on the calendar, all you have to do is make sure your workout is enjoyable enough that you’ll want to it, or social enough that you have a reason to go. Before you know it, you’ll wonder why you didn’t find the time to exercise sooner.

Use the weekend to schedule longer workouts. We often have more time on the weekends and more energy.

You may want to consider joining your college’s Ultimate Frisbee team, which is a great way to meet new people and get a full body workout. You will be working your legs and hips by squatting, throwing and jumping to catch a frisbee. While there is a lot of legwork, your arms will feel it too, especially if you play a handler role in offense.

Looking for more healthy tips? Book a session with me here

The Fit 9-to-5er: Working Out While Working Hard

When life gets busy, exercise for a busy person always seems to go on the back burner. Between meetings, deadlines, emails and phone calls; the only thing you wind up getting is an emotional workout instead.

But if you’re serious about making exercise a part of your life, you’ll need a step-by-step guide to create a busy schedule workout plan, that you can realistically stick to no matter how busy life gets.

How Do I Fit Exercise Into My Schedule?

If no time to exercise work too much is a recurring thought in your head, having a job that keeps you chained to your desk certainly makes it hard to meet your fitness goals; but it’s not impossible. Keep a pair of dumbbells in your drawer or under your desk to sneak in a set or two of arm exercises while watching a webinar.

Doing calf raises will strengthen your lower legs.  There are a lot of different ways to do calf raises, but one of the easiest and most effective is doing the standing raise.

Lunges strengthen your lower body and increase overall flexibility.  Lunges can be done anywhere. You can even lunge when you walk from your desk to the water cooler at work.

Squats are one of the most effective full body exercises around because they simultaneously work to build muscle and burn fat.

If you have a corporate office gym, make the most out of equipment you have access to. Take a moment away from your desk to do a workout. Employees who find time to exercise improve their health and wellbeing, which can have significant benefits for your business, such as increased productivity. Constant work stress and frustration can lower productivity.

 How Do I Exercise Everyday?

Even if your day is busy with meetings and commitments, finding just 15 minutes to exercise is enough to do your body good. It’s important to keep in mind that any form of exercise is better than none, so don’t be too hard on yourself if you’re not clocking in one hour of exercise a day.

Regular exercise promotes the release of mood boosting endorphins. Exercise also helps you sleep better, giving you more energy throughout the day.

The goal is to increase your overall fitness levels through movement. Try rallying up your co-workers during your coffee or lunch break and aim for a brisk 15 minute walk. Set an alarm on your computer or phone to remind you.

Next time you have a conference call or a few calls to return, consider picking up your phone and going for a walk. Strive to walk whenever you’re on the phone.

Walking has proven be extremely beneficial for health. It improves fitness, strengthens the heart, lowers blood pressure, and reduces cholesterol levels and body fat.  The fresh air and endorphins will spark more creative ideas. You’ll also feel more enthusiastic, less tense, and generally more relaxed and able to cope during the afternoons.

How Do You Incorporate Fitness In Your Life?

You will need to make time for exercise so first of all you to need assess how many days per week you would like to work out. Try scheduling the majority of your workouts for Monday through Friday. That way if you miss one or two days you can schedule sessions on the weekends.

Typically weekends work best for longer workouts. Even if you visit friends and family and have activities planned, aim to include at least 30-minutes of exercise, which could be a brisk walk around your local park or weather permitting, a walk along the beach. Your goal should be to maintain 10,000 steps a day. The best way to do that is to get a pedometer at your local sporting store, or download an app that converts your phone to a pedometer. Those wearing pedometers tend to walk more because they’re more conscious of their steps. Climbing a flight of stairs is the equivalent of walking 100 steps.

Find work out buddies by joining a walking or hiking group. It’s a great way to get out and make new friends while improving your health all at the same time.

To beat boredom, do activities you actually enjoy. Try new activities such as yoga or a Spinning class to add variety to your workouts. Find a local fitness studio that offers strength and cardio classes at convenient times. Putting a class on your calendar is like having an appointment you won’t forget.

Looking for more healthy tips? Book a session with me here

How to Work Out With A Busy Schedule

These days, finding the time to exercise for a busy person can be a challenge. With so many work demands and family responsibilities, the thought of having to go to the gym can feel like just another thing on your to-do list.

While it seems like everyone and everything needs your attention, truthfully nothing needs your attention for every single minute of every day. What if you could find easy and enjoyable ways to incorporate exercise as part of your important me-time? There’s no need to limit your idea of exercise to just going to the gym. It’s important to carve out special time for yourself. When you put yourself first, you maintain both your mental and physical health, giving you more energy and enthusiasm in other areas of your life.

It’s easy to feel motivated about the idea of exercising but when it comes to the crunch, we often lose motivation when we try to do too much too soon. What’s most important for motivation is accomplishing and completing a task on a consistent basis, not the size of the task itself.

Let’s consider breaking it down into achievable steps so that you can find fun ways to include more movement and exercise into your busy schedule to get your heart pumping and muscles working everyday, no matter how busy life gets.

How Do I Fit Exercise Into My Schedule?

While you don’t need an hour or even half an hour a day to lose weight or get into great shape, doing 15-20 minutes of exercise a day may be enough exercise for a busy person.

Going for a walk around the neighborhood, not only burns calories but the fresh air and sunshine are mood boosters as well. It’s okay to break things up. Try doing two 10-minute walks. Walk over to co-workers, rather than phoning or sending an email or IM. Take a walk during your coffee and lunch breaks. Walk while you’re talking on the phone. Bike to work, get off your bus or train a few stops earlier, or park the car further away to extend your walking time.

 How Do I Exercise Everyday?

A little exercise is better than nothing. In fact, adding just modest amounts of physical activity to your weekly routine is all it takes.

Expecting too much only leads to frustration. Try not to be discouraged by what you can’t do or how far you have to go to reach your fitness goals. Instead of worrying over results, the key is to focus on consistency.

Looking for more healthy tips? Book a session with me here

How to Choose a Healthy Protein Bar

Protein bars make for the perfect snack. They are extremely convenient, affordable, easy to carry and handy for active people who are looking for meal replacements or a nutritious snack in between meals. However, not all of protein bars are made equal or even considered healthy protein bars.

While protein bars may help you reach your muscle building or weight loss goals, a large number of them can actually sabotage your health and lead to weight gain. If you were to carefully look at the list of ingredients contained in these, “protein bars”, they would actually fall into the category of junk food rather than nutritious. So which protein bars are best?

By understanding exactly what to look for, you will know how to pick a healthy protein bar from an unhealthy one. Here’s what you need to know.

Choose Real Ingredients

 Unfortunately, many protein bars have a lot of chemicals and derived ingredients added to them. The best protein bars are made up of whole foods and simple ingredients, such as dried fruit, nuts and veggies. Ideally, the ingredients are organic, non-GMO, dairy, soy and gluten-free. 

Look At Carbs To Protein Ratio

You will want to look at the carbs to protein ratio of the protein bar. This is important because a protein bar should have at least 15 grams of protein per bar. You want to be sure the protein content is higher than carbs. So if there are more grams of carbs than protein, or more grams of sugar than protein, you’ll definitely need to look for another bar.

Look At High Quality Protein

Protein is essential for recovery after exercise and for building muscle. Too little protein will delay your recovery and could even mean your muscles shrink rather than grow. Protein is also important for fat burning. When it comes to selecting the best protein bars, the more protein, the better but only if that protein is good quality. The best proteins to look for are milk and whey. Some protein bars contain soy in the form of soy protein isolates, which can cause a stomach upset.

Stay Clear of Artificial Sweeteners

Manufacturers often add things like artificial sweeteners such as sucralose and high fructose corn syrup. Also sugar alcohols like lactitol, maltitol, mannitol, sorbitol and xylitol. Sugar alcohols have gained popularity as sweeteners because they have fewer calories, don’t affect blood sugar as much as regular sugar, and don’t cause tooth decay. However sugar alcohols do have a downside because they may cause bloating and intestinal discomfort in some people.  

Avoid Unhealthy Saturated Fats

You will want to avoid any protein bar that contains trans fat, and watch out for bars that have palm kernel oil, which is a type of saturated fat. If you can find a good protein bar with a healthy amount of healthy fat this will make for a far better addition to your healthy eating plan and will definitely be a smarter choice than one of the commercial protein bars that are on the market that may contain trans fats.

Choose High Fiber

Look for bars that contain at least 6 grams of fiber. Fiber will help promote regularity, control blood sugar spikes, and help you feel fuller longer.

Check The Calories

If you’re restricting daily calorie intake in order to lose weight, pay attention to the total calories of your protein bar, as well as the actual size of your bar. After a workout, you’ll need to replenish your energy and prevent muscular pain by making smarter choices.

Looking for more healthy tips? Book a session with me here

25 Travel Nutrition Tips to Help You Eat Healthy While Traveling

Whether you’re heading out on a business trip or taking a vacation, being away from home and routine can throw many of us off our nutrition game. A long flight or car trip can mean being stuck in your seat for hours on end but that doesn’t mean letting boredom give in to temptation. Believe it or not, many of the unhealthy cravings we experience on the road can be satisfied with a refreshing drink of pure water. Besides, staying hydrated, water helps you eat less by staying full and energized.

With so many fast food chains and large food portions served in restaurants, being too casual and having a mindset of, “I can eat whatever I want”, can actually wind up working against you, leaving you bloated, irritable and tired. Therefore, the phrase “If you don’t have your health, you’ve got nothing”, rings true.

Make eating healthy while on vacation a goal by sticking to a normal eating routine as much as possible. When you go for long periods of time without eating, you’re far more likely to pick up something unhealthy. Live by the golden rule of eating something every 2-3 hours. It doesn’t have to be much, just a handful of nuts or a small tub of unsweetened non-dairy yogurt to keep your hunger at bay.

Being prepared is your first step. You can still indulge in a nutritious diet while on the go. Here are 25 nutrition tips to help you eat healthy while traveling so you can plan accordingly and stay happy, healthy and energized while you’re on the road.

In The Car

By the time you’ve hit the road everyone in the car has a ravenous appetite. The last thing you want is to have an endless supply of junk food. Instead, pack a few snacks and easy meals. To keep things fresh, bring some airtight containers and a cooler along. Here are some foods to eat while traveling in a car:

  • Unsweetened non-dairy yogurt
  • Home-made hummus with baby carrots
  • Gluten-free vegan sandwiches
  • Quinoa black bean salad
  • Celery stuffed with almond butter

On The Plane

While most airlines don’t provide healthy food choices, you can still plan ahead so that you can stay on track with your healthy eating goals. Instead of spending money on fast food at the airport or junk food on board, you can save time and money by being prepared. Traveling with some protein sources and a full litre of water can help prevent dehydration and fatigue, as well as excessive hunger and overeating later. Consider these healthy options next time you travel so when the flight attendant comes around passing out bags of pretzels, you’ll be able to reach for a healthy snack alternative.

  • Rice cakes with almond butter
  • Home-made hummus
  • Homemade trail mix (raisins, pumpkin seeds, sunflower seeds, almonds, walnuts)
  • Larabar’s
  • Whole fruit

At The Hotel

Find out ahead of time if there is a supermarket nearby. The good news is there is supermarkets pretty much everywhere. Ask hotel staff for recommendations. You can also request a refrigerator or microwave in your room to keep anything that you’ve purchased from going bad. Stock your hotel refrigerator so you have snacks on hand if you get the late-night munchies.

  • Non-dairy milk
  • Pre-cut veggies (carrots, bell peppers, cucumbers, celery)
  • Gluten-free bread
  • Nut butter
  • Brown paper bags and popcorn kernels to pop in the microwave

By The Shore

When you need energy for a long hike, a long drive, or a day at the beach, stick with high-quality plant-based protein. It’s important to eat balanced meals throughout the day and to include a plant-based protein, such as tempeh, nuts or legumes and add some veggies to your plate. Be sure to include some of these healthy foods choices:

  • Collard Green wraps
  • Brown rice salad
  • Rice cakes with avocado
  • Homemade vegan sushi
  • Homemade energy bars

Dining

Depending on your accommodation, having access to a kitchen at an Airbnb as well as other vacation rental services, can set you up with all the amenities of home and are usually the least expensive option compared to a hotel. This means you can buy and cook your own food, which can save you money on a trip. Or search out healthy restaurant options close to the hotel you will be staying in. Here are some smart healthy choices:

  • Steamed vegetables
  • Brown rice
  • Legumes
  • Tempeh
  • Quinoa salad

Looking for more healthy tips? Book a one-to-one session with me here

Healthy Vegan Travel Snacks For The Plane

When it comes to travel and healthy food options, often the two don’t go hand-in-hand, especially given the limited choices available in an airport that are either overpriced or loaded with sugar, fat and calories. And let’s not forget the unhealthy food choices on the actual flight itself.

The best way to avoid sabotaging your diet is to save time and money by bringing your own healthy travel snacks for the plane and airport. You can do this by planning ahead of time without spending hours in the kitchen the night before. Preparing easy snacks takes about an hour, which means, you can do this on the same morning that you’re leaving.

Packing your own healthy travel snacks will also help you resist the temptation and help you stay on track with your diet. They key is to focus on protein snacks that will help you stay energized and keep those hunger pangs at bay.

Protein is an essential macronutrient that supports several structures in your body and many people rely on protein supplements to get their recommended daily amount. It is also an essential nutrient needed for muscle growth and repair.

Grains, nuts, seeds and legumes are quality sources of protein to include in a healthy diet. Sunflower seeds provide 6 g of the macronutrient in a just quarter-cup serving (or a small child’s handful). Combine seeds with nuts and dried fruit in a trail mix for snacking. Almonds and cashews provide a healthy source of protein with approximately 8 g and 5 g per a quarter-cup serving.

Healthy Vegan Snacks For The Plane

  • Fresh fruit (Apples, bananas, grapes, cherries, berries)
  • Cut up veggies (Broccoli florets, cauliflower florets, snap peas, celery sticks)
  • Nuts
  • Rice cakes (plain)
  • Seeds (pumpkin, sunflower etc.)
  • Dry quinoa flakes in a cup (add hot water in-flight)
  • Trail Mix
  • Nut butter packets
  • Unsweetened non-dairy yogurt
  • Home-made hummus or guacamole
  • Almond butter stuffed dates
  • Air-popped popcorn (plain)

Want to add more plant-based foods to your diet or transition to a vegan lifestyle? Click here to book a session with me.

 

 

 

 

How To Respond To Stress: Signs and Behaviors

Stress originates in the brain when it makes interpretations about our environment. The perceived threat or challenging situation will deliver a rapid signal from the brain’s motor cortex to the muscles, which tense, ready for action.

Wear and Tear of Our Bodies

Allostatic load is the wear and tear our bodies experience as they adapt to the challenges that life brings it – both physical and psychological. The way you live and the way you manage stress contribute to your allostatic load. Not getting enough sleep, overeating, caffeine, alcohol, under-exercising and drug taking can make us more susceptible and less resilient to allostatic load.

Effects of Stress

  • Ulcers and gastrointestinal disorders
  • Heart palpitations and atrial fibrillation
  • Headaches
  • Decreased concentration
  • Anxiety
  • Excessive need for control
  • Poor eating patterns
  • Poor memory function
  • Negative thought patterns
  • Workaholism
  • Panic attacks

The Happy Chemicals

Social contact and supportive relationships are essential for wellbeing and calm. Oxytocin is a hormone produced in the brain that has a significant effect on the stress response. It heightens compassion, prevents blood vessel constriction and improves heart health. It works in tandem with dopamine and endorphins to produce this effect and has been shown to reduce the release of cortisol. Endorphins are an opiate-like neurotransmitter that decreases pain and increases feelings of wellbeing, and is commonly associated with exercise amongst fitness enthusiasts.

Need help managing your stress? Book a session with me here

How Stress Management Can Improve Your Life

Although stress has both mental and physical components, it really is all about the belief that we do not have the resources to cope with the situation, which can make it a negative experience. That situation might be a combination of life factors or events or a one off occurrence. This would cover both acute and chronic stress.

Positive Stress vs Negative Stress

Positive stress can help us rise to a challenge, stimulate us and encourage us on to greater achievements that will bring satisfaction to our lives. A surge of adrenaline has helped people perform skills of seemingly impossible strength in situations of danger. Up to a certain level, the stress response can help us finish urgent tasks, meet deadlines and increase our efficiency and performance. Negative stress leaves us feeling overwhelmed and out of control.

How Stress Management Can Improve Your Life

Evidence shows that men and women respond differently to stressful situations. Men are more likely to “fight or flee”, whereas women release more oxytocin that produces the “tend and befriend” response.

Better stress management can improve people’s lives by helping people to take the time to reflect, engage thoroughly, relax mentally and physically, disconnect, replenish their nervous systems and take stock of their level of life satisfaction including their health. It would also prevent the risk of heart disease, stroke, as well as chronic pain, weight gain, allergies, diabetes and autoimmune disorders.

Need help managing your stress? Book a session here

 

How Decluttering Can Change Your Life

Do you have clutter clogging up your mind and creating chaos in your life? Your environment speaks volumes when it comes to your health and wellness. Did you know a simple, clean and organized space can have a positive impact on your mind and body? The opposite is also true. A cluttered space can leave you feeling tired, disconnected, distracted and stressed.

In today’s society of ‘stuffocation’, many people give too much importance to their physical belongings often at the expense of their health happiness.

When I moved to Maui, I arrived with two suitcases. My neighbor at the time, gasped when she saw my luggage and told me I brought way too much stuff. What can I say? I was  keepin’ it real, city girl style. Apparently the rule when you move to Hawaii is to keep it simple. You bring the bare minimum and buy the rest when you arrive. However, it did teach me a new way of looking at things, especially the amount of stuff I owned. Gradually I began to declutter and downsize. 

Next time you’re feeling exhausted and overwhelmed, it may be time to simplify. Simplicity allows you to clear your mind, free from the clutter that is interfering with your everyday living. It opens the door to new experiences as you start to feel more freedom, motivation and energy. It’s about letting go and learning to live with less stuff. 

Areas to Declutter

  • Your home
  • Finances
  • Health
  • Friendships 
  • Thoughts
  • Habits
  • Technology 
  • Social Media

Perhaps you’re familiar with the phrase, “nature abhors a vacuum”, which means once you create the space, nature will try to fill it. How many times have you cleaned out a closet or drawer only to find it gets filled up with more stuff? Make room to attract new things into your life.  Decluttering can change your life.

Looking for more ways to change your life? Book a session with me here

 

 

 

 

 

 

10 Self-Care Tips For Women To Boost Oxytocin

“Slow down, this ain’t the Mainland”, is a catchy phrase here in Hawaii, referring to the speed limit and slower pace of life in Hawaii. But slowing down is also a healthy approach to self-care.

Sometimes a busy schedule just gets in the way of taking care of yourself, but letting that happen can actually make things worse. Neglecting self-care can actually have a negative affect on your wellbeing by keeping you stuck in unhappy and unhealthy behaviors.

Taking time each day to nurture ourselves is an act of self-love, which also boosts oxytocin aka the “love hormone”. Look for activities that promote inner peace and calm, that allow you to unwind from stress and get in touch with your needs. Be creative with your self-care and don’t forget to have fun along the way!

10 Self-Care Tips For Women To Boost Oxytocin

  • Meditate
  • Eat a whole-food plant based meal
  • Go for a walk in nature
  • Read an inspiring book
  • Take a relaxing aromatherapy bath
  • Be mindful with a cup of tea
  • See a movie
  • Get a massage
  • Tap into creativity with a mindful coloring book
  • Light some candles and listen to music

Do something to nurture yourself every day. You matter.

Do you want to be the best version of yourself? Click here to book a wellness coaching session with me.

Why Solo Travel Is Transformational For Women

After the incredible success of Elizabeth Gilbert’s memoir, Eat Pray Love, is it any surprise that countless women have been inspired to embark on their own soul-searching adventure?

Single or in a relationship, many women travel solo because they are looking for new experiences and to nurture themselves with self-care, which is a big part of solo travel. As a result, you will start appreciating and enjoying your own company.

Being alone on your vacation is also a great way to connect with your higher self spiritually. Many women have experienced a personal transformation as well as feeling stronger and more inspired.

Let’s face it, there’s nothing more exciting than visiting a new place and having your very own experience. You’re more likely to step out of your comfort zone and interact with local people and make new friendships.

Why Solo Travel Is Transformational For Women

  • Personal Growth
  • Independence
  • Confidence
  • Wellbeing

Traveling solo is both rich and fulfilling. Plus you’ll come away with life-changing experiences and great stories to tell for the rest of your life.

Ready to connect with the natural world and have a transformational experience? Click here to book a session with me. 

 

How The Gut Affects Your Mood

Did you know the health of your gut plays a key role role in your overall health and wellbeing? There is actual truth to the saying “go with your gut”, as research has found a powerful connection between the mind and body.

Many people experience digestive problems such as bloating and stomach pain on a regular basis. What you eat can help or hurt your digestive system, and influence how you feel. Emotions and thought patterns can contribute to imbalances within the body, and therapies like hypnosis, visual imagery, meditation and yoga, are being used to reestablish balance and promote health.

Certain food additives such as emulsifiers may affect your gut health. Emulsifiers are added to many processed foods like gluten-free bread, to improve texture and extend shelf life. However, they can actually cause more harm to your gut flora.

Try to eat fruits and vegetables at every meal. A variety of fruits, vegetables, whole grains, and nuts can provide a healthy variety of different fibers and nutrients to your diet. Plus the more fiber and whole foods you eat, the less room you’ll have for unhealthy options. Start increasing your fiber intake with small amounts throughout the day. 

Non-dairy probiotics can also improve your gut health. These are also called “friendly bacteria” or “good bacteria.” Probiotics are available in dietary supplements and in certain foods, such as non-dairy yogurt.

Are you looking to transition to a whole food plant-based lifestyle? I’d love to help you on your path to wellness.

Click here to book a session with me. Don’t forget to take advantage of my FREE 15 minute phone consult. 

 

 

 

 

 

 

 

It’s Never Too Late To Reinvent Yourself In Your 40’s

Do you ever think “How awesome would my life be if I could live exactly the way I want?”  Maybe you’re looking to do something more meaningful that’s in alignment with your values, interests and passions.

I know the feeling. I moved all the way from Melbourne, Australia to Los Angeles when I was 19 and lived there for over 20 years. But in 2018, big city life no longer appealed to me, so I gave up the city for simplicity by moving to Maui, Hawaii to start all over again in my 40’s. Being a city girl all my life, this was a big transition and it was the best decision I made. It’s never too late to reinvent yourself in your 40’s.

Of course change isn’t always easy. That’s because there are a set of common obstacles that get in our way, and being able to create lasting change is a matter of learning a new set of behaviors to overcome those obstacles. If you can overcome those obstacles, nothing can stand in your way of lasting and meaningful change. 

Knowing yourself is one of the most important steps in your new journey. To do this you need to understand your strengths and weaknesses to live more authentically. Being who you truly are helps you feel more alive and energized to live a richer and more fulfilling life. So how well do you know yourself? 

Want to improve your life and get to know the real you? Let’s get the ball rolling. Click here

 

 

 

 

 

 

Why Being A Workaholic Is Useless

During my screenwriting days in Los Angeles, I was told I’d need to write a minimum of 4 – 5 screenplays a year in order to be “successful”. Sometimes it took me up to 3 months just to write one. But even then, once I’d completed it, I was told to start writing my next script. This method didn’t give me any feeling of satisfaction and I forgot to celebrate my achievements along the way. Not to mention feeling burned out. 

After several years of this, I took the road less traveled. I finally left LA and moved to Maui, Hawaii. Living away from the entertainment industry and choosing a life of simplicity actually proved to be a win-win for me. I began to have a whole new perspective. I started to enjoy the writing process again, had less distraction, and as a result more inspiration for storylines because I was now living life in the flow. It’s interesting when you think about it. The ocean flows and lava flows…basically life just flows in Hawaii.

I’m still a screenwriter but that’s not all I do anymore. I write when I feel like. Creativity can’t be forced. Plus I’m a Gemini and I’d become restless if I was just doing the one thing. I’ve always had a passion for health and wellness and a natural ability to inspire others to live their dreams.

Workaholism is neither productive or sustainable and leads to stress and burnout

Steps to overcome workaholism

  • Work smarter, not harder
  • Redefine success 
  • Meditate
  • Practice mindfulness 
  • Take vacations
  • Set boundaries
  • Physical exercise

Looking for more balance in your life? I can help you get unstuck and live a more fulfilling life. Click here to book a session with me.  

Vegan Ice-Cream Recipes by Personal Chef to Serena Williams

My friend, Dorit, author of Celebrating Our Raw Nature 1 & 2, and former personal chef to Serena Williams, has given me two vegan ice-cream recipes from her upcoming book, Recipes For A Serene Life to share exclusively with all of you. 

Creamy Carob Ice-Cream 

Recipe by Dorit

13.5 oz / 380 g can (with all the fat)  coconut milk

4.5 oz / 127 g avocado (about 1 medium avocado), peeled and pithed

1/2 cup unsweetened carob powder

1/2 cup + 2 tablespoons maple syrup

1 Tablespoon vanilla extract

1/2 cup coconut  water

Dash of Nutmeg

Dash of Cardamon ( optional)

-Add the avocado and coconut milk to a food processor or VERY high speed blender and pulse together.

-Add the remaining ingredients and blend in for about 2 minutes until smooth and mixed in.

-Place in a BPA-free, freezer-safe container . Place in the freezer and allow to freeze for 1 hour.

-Remove from freezer & whisk slightly every 20 minutes (to avoid it getting too icy_ for 3-4 hours. It should be getting thicker after each whisking, until it is  firm enough to scoop.

To serve 
 Serve immediately or return it to the freezer.

-If you return the mixture to the freezer, it’s important that you thaw this  for 5-10 minutes prior to serving  and use  an ice cream scoop to serve  it.

Simple & Clean Plant Based Ice-Cream 

Recipe by Dorit

1 14- ounce can full-fat coconut milk refrigerated overnight

2 very ripe avocados halved, pithed and peeled

1 very  ripe banana

3 tablespoon maple syrup

2 tablespoon lemon juice

4-5 large mint leaves
Pistachio nuts (optional)

-Chill a glass loaf sized dish in the refrigerator for at about ½ hour.(the amount of time depends on your refrigerator)

-In a VERY high-speed blender, add the peeled and pitted avocado’s. Add coconut milk, then the banana, maple syrup, lemon juice and mint leaves. Blend until smooth and creamy.

-Pour the mixture into the chilled glass container and make sure the mixture is smooth & evenly  distributed. Cover & freeze this mixture overnight or for most of the day.

To serve, remove from the freezer  around  10-15 minutes before serving & sprinkle some raw pistachio nuts on top.

Pick up a copy of Dorit’s book, Recipes For A Serene Life here

Wellness coaching is about creating the healthy habits you want. I can work with you to achieve optimal health by providing support that will positively transform your life through positive psychology, improving your mindset, goal-setting and developing strategies to overcome obstacles. Click here to book a session with me.

 

How Well Do You Know Yourself?

How well do you know yourself? Our strengths are the things we do well which energize us. Our weaknesses are the things we do poorly that drain our vitality.There are countless benefits to using our strengths. Discovering our unrealized strengths offers a great opportunity to improve levels of positivity and life satisfaction.

Benefits of Using Your Strengths

  • Happier
  • Confident
  • Higher levels of self-esteem
  • Energy and vitality
  • Less stress
  • Likely to achieve goals
  • More resilient 

Unlock Your Potential

As individuals, we all have our own unique blend of strengths. Understanding and using yours could unlock and empower your potential for a happier life and greater sense of wellbeing.

Sometimes, what appears to be a strength is actually something different. A common mistake is thinking that, because we’re good at something, it’s automatically a strength. But what if your ‘perceived’ strength is something you’ve learned to do well, but don’t actually enjoy…

Are you ready to discover your strengths? Click here to book a session with me.