3 Superfood Breakfast Recipes

                 These 3  Superfood Breakfast Recipes are vegan, gluten, sugar and salt free.
        There are approximately 250 calories per serving, and you can customize them to suit you taste buds.
Super simple and satisfying, these 3 Superfood Breakfast Recipes, using nutrient dense ingredients, are high in vitamins, mineral and fibre, and you can make them in five minutes with only a few ingredients. 
However, if you have more time, there are extra benefits if you soak grains, legumes, raw nuts and seeds overnight, as that they contain a moderate level of phytic acid and enzyme inhibitors. All plants contain phytic acid in some levels, but grains, legumes, raw nuts and seeds typically contain the highest levels.
Plants need phytic acid to safeguard them until the right growing conditions are present, so they can germinate. In the body, phytic acid can stop nutrients being absorbed and reduce the digestibility of other foods. Enzyme inhibitors prevent premature sprouting of seeds, but affect humans as they bind to nutrients in the body and contribute to nutrient deficiencies as well as irritating the digestive system.

3 Easy Steps to Overnight Soaking:

  1. Place enough warm water in a bowl or jar, to completely cover the grains, raw nuts and/or seeds.
  2. Add the grains, raw nuts and/or seeds, and leave covered overnight on a bench top (not in refrigerator).
  3. Rinse the grains, raw nuts and/or seeds, and discard the soaking water, don’t re-use it.


Overnight Breakfast Bowl

Serves: 4

Ingredients:

  • 2 cups raw rolled oats (often labeled “old fashioned” oats; be sure to use gluten-free – I buy Bob’s Red Mill from Woolworths or IGA)
  • 2 tbsp raw sunflower seeds
  • 1 tbsp raw flax seeds
  • 1 tbsp raw chia seeds
  • 4½ cups almond or coconut milk
Top with (use any combination):
  • Fresh or stewed fruit
  • Shredded coconut
  • Raw nuts or seeds
  • Raw honey or pure maple syrup
  • Fresh mint

Directions:
1. Combine oats, sunflower seeds, flax seeds, chia seeds and almond or coconut milk.

2. Cover mixture, and set on bench top overnight.

3. The next morning, rinse the grains and seeds with fresh water. Don’t reuse the soaking water.

4. Place a serve of your breakfast in a bowl in summer, or warm through briefly as the weather cools down, top with anything you’d like. Place the rest of the mix into the fridge until the next day. Enjoy!



Overnight Chia Seed Pudding

Chia seeds gel when soaked, so generally they are not rinsed after soaking.

Serves: 4

Ingredients:

  • 1/2 cup chia seeds
  • 2 cup coconut or almond milk
  • 1/2 cup blueberries, raspberries, cherries or pomegranate
  • 1/2 tsp vanilla extract (optional)
  • 1/4 teaspoon cinnamon (optional)
Top with (use any combination):
  • Fresh or stewed fruit
  • Shredded coconut
  • Raw nuts or seeds
  • Raw honey or pure maple syrup
  • Fresh mint

Directions:
1.  With a stick blender, food processor or equivalent liquidize 1/4 cup blueberries or other fruit.

2. Combine chia seeds and almond or coconut milk.

3. Cover mixture, and set on bench top overnight.

4. In the morning, stir the chia pudding to break up any clumps.

3. Place a serve in a breakfast bowl in summer, or pour warm coconut or almond milk over a serve as the weather cools down, to make a chia porridge. Top with anything you’d like. Place the rest of the mix into the fridge until the next day. Enjoy!



Morning Energy  Balls

Serves: 4

Ingredients:

  • cup old fashioned oats
  • 1/2 cup almond butter or a combination of any nuts
  • 1/4 cup ground or whole flax seed
  • 2 tbs of your favorite dried fruit or 3 medjool dates, pitted
  • Tablespoon raw honey or pure maple syrup
  • 1/2 teaspoon cinnamon

Directions:
1. Blend all ingredients in a food processor until sticky and roll into balls.

2. Chill in the fridge, and snack away. Enjoy!



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Meditation

The purpose of Meditation is to bring you back to yourself,
and develops awareness.
You can reconnect to the rhythm of your own breath with meditation.
The key to meditation, is to develop a deep connection to yourself. Meditation can determine the quality of your physical, emotional, mental and energetic state of being. As you mediate, all the external influences that affect you will lessen.
Meditation should not be mindless, or a means of escape, distraction, disconnected numbness or bliss. True meditation is instructional versus guided.
It’s helpful to use sensory cues such as:
  • The imprint upon which you close your eyes
  • Focus with your mind to the activity of your breath

Rather than mindfulness, which is very popular at present, the mediation below, encourages a heartful approach to life. It will help you engage with life with an attitude of gentleness and compassion. You will develop a loving quality of presence, which is naturally healing for your body, mind and spirit

The Meditation below will inform and instruct, and is perfect for beginners. It is also great for anyone interested in developing, and establishing the quality of their own gentle breath. This is the true value and purpose of meditation.

 Listen to the Introductory Gentle Breath Meditation™ by Serge Benhayon.
When we are present to ourselves and still,
we can catch the stories our mind is playing.
Still struggling with negative thoughts and behaviours?
Need 3 simple steps to rewire your brain for positive change? Read on
Need to book a consultation?

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5 simple tips to sync with summer

These 5 simple tips to sync with summer are easily implemented, and will help you enjoy the spirit of the season.

1. Alkalise

Alkalise by eating  vegetables and fruits in season, and grown locally to benefit your health, the planet and your budget. Buying in season, means the food is at its peak supply, costing less for farmers and their distribution arm to get the food to you. Eating seasonally, means you get the best tasting and healthiest food, with the highest nutrional value.  Here is a seasonal food guide to make it super simple to stay connected to each seasons abundance throughout the year, and sync now with summer.

2. Exercise

Continue to exercise regularly; if activities have ended for the year, try something different, such as having a swim to cool yourself down, or going for a walk in nature to help your body sync with the changeable weather when it occurs in the environment. Exercise in the cooler times of the day, like in the morning or later in the day.

3. Hydrate

Drink plenty of water, as every cell in your body requires water to function well. Water accounts for approximately 60 percent of your body weight. Your individual water needs depend on the level of activity you do, and the temperature of the air. For most people, the amount of water lost per day, averages between two and three litres. Summer is perfect to drink iced herbal teas, and water with fresh herbs, such as peppermint, or fruit slices: this will protect your body from illness and disease,  and flush out toxins.

4. Light

Ensure you expose yourself to 30 minutes of morning light, by getting outside into the natural daylight, when there is a moderate amount of the sun’s rays. Natural light helps regulate you sleep-wake cycles and boosts your Vitamin D supply. It has been found that at least 1,000 genes that govern almost every tissue in your body are regulated by Vitamin D3, the active form of Vitamin D. Sunlight lifts the spirits, as it increases the brain’s release of  a hormone called seratonin: this hormone boosts your mood and helps you feel calm and focused.

5, Meditate

Meditate to reconnect to yourself all year round. This meditation gives you simple instructions, to establish a quality of your own gentle breath. It is perfect for beginners, and uses simple sensory cues to bring focus with the mind to the activity of the breath.  True meditation needs to always bring you back to yourself, and help you develop awareness; it should never be used to escape, or be distracted. I listen to the Introductory Gentle Breath Meditation™ by Serge Benhayon.
Happy syncing with summer !
Read more about how to stay well in summer

Need more balance in summer?

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Pickled Red Cabbage

This delicious Pickled Red Cabbage recipe is perfect all year round, and highlights the unique colour and flavour of red cabbage, while preserving all its nutrients.  It’s sweet and sour, without being overly acidic, stays crisp and bright in colour, and aids protein digestion.

Cabbage grows in Melbourne in Autumn and Winter, but in temperate climates (Melbourne, Sydney, Brisbane, Adelaide) it can grow all year round. The flavour of red cabbage is deeper and earthier than green cabbage.

Use Pickled Red Cabbage as a salad, or fry to warm it through and use as a side dish.

Ingredients:

I medium size full red cabbage

2 cups of boiling water

2 tablespoons raw honey

1/2 cup organic apple cider vinegar

1 cup virgin olive oil

3 fresh or dry bay leaves

1-2 cloves garlic, roughly crushed

20 black peppercorns, roughly crushed

Method:

  1. Shred the red cabbage in a food processor.
  2. Prepare the marinade: boil the water, add the honey and stir until it has dissolved, add the apple cider vinegar. Keep olive oil separate for now.
  3. 1/4 fill a 1 litre jar with shredded cabbage, pour 1/4 marinade and 1/4 olive oil over and add 1/4 garlic and peppercorns and stir, then push cabbage down tightly. Repeat for next 3 x 1/4’s until the jar is full. Place bay leaves around the outside of the mixture.
  4. Put it in the bottom shelf of the refrigerator where it is not as cold.

Your Pickled Red Cabbage is ready to eat straight away, but the flavours come through more fully in two days. Keep refrigerated.

3 key strategies to rewire your brain for positive change!

Changes in life are imminent, and springtime allows you an opportunity to change your thinking and being. You can embrace new foundations, and rewire your brain for positive change!

Spring is a period of renewal and rebirth; offering you a fresh start, to feel energized, find balance, harmony and new beginnings.

How do you move effortlessly with change versus react?

You need to understand how to rewire your brain for positive change!

At any given moment, your brain can either support a deepening of who we are, help you be more effective and efficient or hinder new learning, growth and change.

 

Are you stuck on auto-pilot?

3 key strategies

1. Meditate

Pause to recconect to the quality of gentleness within, and the rhythm of your own breath.
It’s helpful to use sensory cues such as:
  • The imprint upon which you close your eyes
  • Focus with your mind to the activity of your breath

True meditation is instructional versus guided; it always brings you back to yourself and develops awareness. It should not be mindless, or a means of escape, distraction, disconnected numbness or bliss.

Rather than mindfulness, which is very popular at present, this meditation encourages a heartful approach to life. This means that we engage with life with an attitude of gentleness and compassion, and develop a loving quality of presence which is naturally healing for our body mind and spirit

Reconnect to the rhythm of your own breath

Informing and instructing, the Introductory Gentle Breath Meditation is perfect for beginners or for anyone interested in developing and establishing the quality of their own gentle breath. This is the true value and purpose of meditation.

 Listen to the Introductory Gentle Breath Meditation™ by Serge Benhayon.
When we are present to ourselves and still, we can catch the stories our mind is playing.

2. Journal

Writing in a journal allows you to explore and make sense of your experiences and relationships in life.
Keeping a journal helps you to get to know yourself, and allows time for reflection. In turn, this supports you to appreciate yourself, analyse and gain insight and gives you more choices in new actions or ways of being in life. This process encourages ‘neural plasticity’, helping your brain to change!
Break out of the negative loop

There’s a simplicity in gliding a pen on paper, it just feels good in your hands.

By writing, you become aware of what, how and why you are doing what you are doing. You can identify useful strategies, recognise strengths and weaknesses and ultimately become more congruent as awhole person.

If you are willing to accept responsibility and be self-directed, a keen sense of observation and open-mindedness is fostered.  Reflection allows you to establish a connection between all aspects of your being and life, acknowledge your feelings and emotions, observe patterns of behaviour and thinking, that may be holding you back.

Access your creative side with doodling

To find answers use colour to doodle to access your creativity.

The right, creative side of your brain verus the logical left side of the brain is a model to describe different styles of thinking. By using both sides of the brain equally, you can find an organic flow between writing and images, analysing and creativity.

Another reason to journal, is because it has been found that if we look ahead at a screen this accesses the logical left side of the brain, versus if we look down when writing or drawing on a page we access the creative right side of the brain and in reality we can be 10 times more productive. WOW!

A model that describes different styles of thinking

Utilise your whole brain to move beyond fixed attitudes.

Confidence and assertiveness naturally follows which helps you easily change attitudes, perspectives or priorities, without resistances.  By identifying barriers and patterns as well as challenging your beliefs, you will avoid repeating the same patterns: this raises your conscious awareness and presence.

3. Infinity

Drawing the infinity sign integrates both sides of your brain. The benefits of this exercise, includes enhanced attention, hand-eye co-ordination, stress reducation and emotional wellbeing.
In your journal, use your dominant hand first, then your non-dominant hand, to draw the infinity sign (the
number eight lying on its side) for 1-2 minutes a day.

These simple approaches help foster a more integrated whole you. They are easy to implement and will help you to rewire your brain in an ongoing way to be congruent with yourself and life.

Can I help you rewire your brain for positive change?

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Want to find more balance in spring?

Need to get gounded in spring?

 

7 Key Principles to help you grow your wholisitic business

When ethics, business and spirituality harmonize

Complimentary health practitioners very often fail to establish themselves in the world. So many are exceptional at what they do, and seek to maintain a high standard by continued professional development: however, there is a collision between their values and beliefs, and the essential elements required, to operate a successful small business.

As a Professional Educator in complimentary therapies, I have witnessed hundreds of graduates fail to translate their belief, passion and expertise into a thriving business. Despite the winning business plan they have perfected, they frequently have a conflict between caring for people and equating this into a dollar value. Countless brilliant practitioners are unable to realise their vision in the world, and struggle to make an adequate living.

 

 

Follow these 7 Key Principles to invigorate flagging confidence, break through inertia, re-ignite your soul calling, and stay on track in your wholisitic business.

 

  1. Spirituality in business

Embody your personal values, be fully present and grounded and hold your integrity with others, while being honest and transparent. Daily practises like meditation, being reflective, and fostering inner stillness are crucial. Treat your clients and others with respect, care and love and at the same time, don’t be afraid to reflect the truth about any issue/s at the right moment in the therapeutic process.

 

A clean healthy diet helps you read your client and others, stay fully present and focused, and sustain your energy. Embody and harmonize both the masculine and feminine principles in yourself and in everything you do. These fundamental governing laws of the universe are replicated in every manifestation in nature and life. Practise social responsibility by looking at how your business impacts the environment and serves the community.

 

  1. Share your unique gifts

In a wholistic business, develop and share your unique spiritual gifts from your soul and align this to your mission. Growing your wholistic business is one of the most powerful paths of spiritual growth, if you can sustain and evolve through the challenges. Therefore, the tests and trials you meet along the way, can feel deeply personal. I call this the ‘unenlightened self’, that wounded inner child, that goes into old patterns of restriction.

 

  1. Stay on track

This ‘unenlightened-self’ can take you off track, and stop you from stepping into being a leader and expert in your field. With insight and awareness, you can grow through and beyond these constraints, without unnecessary pain. The more aware and insightful you can be, the more you can stretch towards realising your full potential.

 

  1. See challenges as opportunities

Challenges are opportunities to grow and expand, but if you are operating from your ‘unenlightened-self’, you will miss these vital moments. Remember, don’t judge yourself, feel negative or project outward: this closes your intuitive faculties, stops you receiving insights from your higher self, and keeps you away from your spiritual, enlightened flow.

 

  1. Improve your operations

Clear processes help you offer an excellent service to your clients. Draw up a flow chart to accurately formulate each proces,s and show you the links between various elements. From the point at which your client books a session, to the end of that session when you say goodbye.

 

Utilise technology to improve how you operate, such as a client booking system with automated reminders. Add a document you can send ahead of time, for your client to complete about their reason for visiting and health history. This will create more time in their session for you to consult and treat. Continue to strive to improve how you run your business, so you have more time to be with your clients and weave your unique magic!

 

  1. Quality marketing

Know your ideal client and always direct your solutions to their unique problems, through quality content. Use email and social media channels to engage and build relationships with your clients and in turn direct them to access your services and products; this will increase your market share. Make time to analyse your marketing efforts.

 

Ensure you have a website you can update and keep it fresh and relevant. Optimise your online content, as this way a search engine can put you in the top results, when people search with keywords.

 

Develop your brand to convey everything you hold dear about what you do and say. You need to reinforce the key elements and objective of your business and communicate them to your audience. Every element of your brand, from the colours you use, the logo, the brand name need to reflect what you provide. If you aren’t crystal clear on what you stand for in business, then how would you expect anyone else to be?

 

  1. Be attentive to finances

Maximise your chances of success by developing a framework to keep track of your finances. Be aware of your expenditure and cash flow always, and keep your business and personal finances separate. Make sure you have easy low-cost payment and receipting facilities set up for your clients, so cash flow is not hindered and can be tracked easily. Hire a trusted accountant and bookkeeper. Set aside 15 minutes every week to organise your finances.

Wholistic therapies, body massage with essential oils.

Click here find out more about Practitioner Programs

 

Claire Lamicela

Wellness Strategist

5 tips for springtime health

5 tips for springtime health

Easy ways to cleanse and rejuvenate in spring!

Springtime is a time to renew, rebirth, and energize for nature as well as you.

Follow these 5 tips to feel the joy of spring!

 

  1. Cleanse

Winter often leaves us with stagnant energy, increased toxins, and possibly weight gain. Spring boosts natural fat metabolism and resets fat burning, so a gentle seasonal spring cleanse occurs naturally, so you can begin rejuvenate this season. A prefect remedy is to eat light and live food with smaller portion sizes and stay well hydrated with warm teas.

 

  1. Warm teas

Sipping warm teas that support detoxification, like the ones below are a wonderful compliment to support springtime cleansing. Hydration helps to rejuvenate the body and mind naturally.

This seasons Herbal teas are Milk Thistle, Chrysanthemum, Dandelion Root, Rose Petal to rejuvenate in spring

  1. Spring eating

Bitter greens in early spring such as Dandelion will boost liver function, cleanse your intestines, so healthy microbes proliferate, which strengthens you immunity. Next, eat lots of microgreens – seedlings of edible vegetables and herbs. Packed with chlorophyll and nutrients they will support your intestinal environment, so new microbes flourish. Finally, spring berries are powerful antioxidants and will cleanse your gut associated lymphatic tissue (GALT), and will rejuvenate your body.

In Spring, introduce microgreens, dandelion greens and spring red berries for health and vitality and to rejuvenate in spring.

  1. Clear you mind

Bring awareness to negative thought patterns and process any repressed feelings and emotions that lie underneath these. Take the time to journal, meditate, engage in art therapy, to re-connect to ‘you’. As you transition into spring, release the accumulated toxins in your mind to cleanse, renew and rejuvenate.

 

  1. Clean your environment

Your mind will reflect your personal space, so clear out any unnecessary clutter that has accumulated over winter. A peaceful, clean environment where you sleep, work and relax is essential for your wellbeing and will enhance your mental and emotional clarity. Let your home be a place to nourish, recharge and rejuvenate.

 

“Lighten up,

let the renewal of spring come forth!”

Claire Lamicela

Are you feeling truly vital? Do you need help to re-set in springtime?

Are you feeling sluggish ? Learn how to spring clean your lymphatic system!

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Spring Allergy Support

 Spring has arrived!
Blossoms are on the trees, the birds are singing and the winds of change have been blowing. But along with the warm weather, come the pollens and molds, that can irritate seasonal allergies including hayfever and sinusitis!
Here are 10 key tips to help you in spring:
 
1. Mould protection is vital, as moulds emerge from their dormant winter state, as more sunshine emerges.  De-clutter and clean, so dust is less likely to collect in drapery and carpets. Remove the clothes and shoes you wear through the day, before entering the bedroom.
2. Pet owners should bathe and brush their animals. This is because their fur holds onto pollen and other allergens that can exacerbate allergies.
3. Move more by adding a little extra exercise. This will kick start your metabolism and support your lymphatic and immune system.
4. Sweat it out by visiting a hot spa or take an Epsom salts bath. Your skin can sweat, which is a very effective detoxifier.
5. Alkalize your body by starting the day with a glass of lemon and hot water. Add ½ a squeezed lemon to hot water to cleanse toxins and add hydration.
6. Eat more vegetables and replace animal products with plant based alternatives. This will give your body a break from acidic foods, and help it become more alkaline.
7. Drop toxic products you are using on your body and in your household, so you are decreasing chemicals. They are loaded with carcinogens and other health destroying ingredients.
8. Vegetable juice daily made with fresh organic vegies, including dark green leafy ones, like kale, spinach and parsley. These needed nutrients will cleanse and alkalize your system.
9. Add immune boosters like fresh vegetables and fruits and foods. Eat live active probiotics, which are beneficial form of gut bacteria and found in coconut yoghurt and kefir, kombuch and sauerkraut. Add foods high in vitamin C like citrus and berries, sulfur-rich cabbage, onions and garlic to boost immunity.
10. Avoid or cut down on coffee, sugar, excess alcohol, processed foods and chemical additives to help with spring fatigue.
Are you emerging gracefully into Spring?
Need more help?

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Get grounded in spring!

Springtime reflects the importance of being grounded, just as a tree needs to be firmly rooted into the earth, when the strong winds of change blow, we too need to be solid and grounded. Changes in life are immanent and if we can move with them, versus react, we will find harmony and balance in spring.

Even through life can be challenging sometimes, if you stay centred and get grounded, the hustle and bustle of daily life will not take its toll.

Feet walking and grounded on the earth

How do you know if you are ungrounded?

You may be unable to focus, have peaks of highs and lows, can’t seem to manifest what you desire in life, have a poor memory or feel disconnected.

Follow these foundational steps to get grounded in spring:

1. Listen to your intuition

You constantly receive intuitive signs daily, but many people ignore them. Intuitive feelings, thoughts and visions are subtle, but they exist to alert us to when our mind, body and emotions are out of balance.

They offer us guidance to make clearer decisions, so give yourself permission to go within and listen to your intuition, and over time you will become clearer. Follow what it says: it may guide you to take a 5 minute break from work to go outside for a walk to ground yourself, or it may indicate the best foods to help you feel more grounded in your body.

2. Accept your life

It can be difficult to accept various aspects of your life, and you can tend to go up into your head and rationalise or at worst suppress and hide something, as you feel uncomfortable. You become ungrounded by not facing and accepting people, places, situations and things in life that we may not agree with.

Healing occurs if you can accept someone or something; you may disagree with the person or thing and still accept. Face and embrace yourself, accept yourself for who you are. This allows you to be fully present and grounded in your life experience.

3. Honour your emotions

We are taught to hold in our emotions and suppress them. If you see your emotions as energy in motion without judging them, something amazing can open up for you! You can feel and express all your emotions without judging them at ‘good’ and ‘bad’ and develop emotional intelligence.

Be authentic and get to know your fear, anger, jealousy and sadness.  As you accept and honour you emotions, they will diffuse naturally and you will feel freer and more grounded. If you repress them they will eventually bubble up to the surface and come out at inappropriate times. This causes upset and we live on an emotional roller coaster, which can destabilise us.

4. Get grounded in the physical world

Nature, nutrition and exercise are essentials to help you get grounded and physically balanced.

Get into nature, place your bare feet directly on the earth and lean against a tree too if you wish. This is a way to fully recharge your body with the energy radiating from the earth itself, as you will absorb large amounts of negative electrons though the soles of your feet.

Nature walks, hikes and overnight stays will connect you to nature too, and balance your mind, body and emotions and reconnect you to your soul.

Direct contact with the earth will diffuse any electromagnetic charge taken on from mobile phones or other devices. Grounding on the earth eliminates any ambient voltage, that comes from everyday power sources. It has been reported that earthing has the potential to treat many chronic degenerative diseases.

The right nutrition for you can take time to discover. You need to use your intellect and intuition to find what brings your body into its natural balance or homeostasis and give you a grounded experience. Reduce chemicals, druge, alcohol, caffeine, sugar and read  food labels. Seek profession advice, but weigh up what you read and are told for a balanced view, trust your intuition to discern what’s best for you.

Consistent daily exercise will help you become more present and grounded. Create a daily routine, as even as little as 15 – 20 minutes per day will make noticable difference. Body movement that works for you, such as simple daily walking  versus sporadic rigorous exercise is better.

If we ponder on the wood of a tree, we see it gives nature structure and shape but does not let anything hold it back as it branches forward. Without this type of change all things would wither and die.

inner clarity. creating wellness

Need more Balance in spring?

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Energetic Facial Release

What you emotionally feel is reflected in your face.

When you look into the mirror, what you see in your face, is what you feel in your body. The many emotions you feel each day, are held in your face.

You may see the tightness of frustration in your jaw, grit your teeth in anger and hold back from expressing what you know is true. The tiredness under your eyes and around your cheeks, is where grief and sadness reside.

Using gentle touch and massage techniques, you can re-connect to your face and release the held emotion. This will release heaviness in your face and body, and you will look and feel younger and lighter.

The treatments are a way to deeply honour and care for ‘you’, and you will begin to feels more clearer.

A deeply transfomative technique, the energy centres in the face are also cleared. A pure and natural aromatherapy cream is used during your treatment.

To book a 90 minute appointment (perfect for first time visits to Inner Clarity) Please Click Here.

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