oceansoulretreat.com

B A L I

Wellness Guide

Mind | Body | Soul

" Every Journey Begins with a single step " Maya Angelou

Hi there Ocean Soul!Congratulations on taking the time to help yourself in this very busy world we live in!

I decided to create this Wellness guide after many Ocean Soul friends

requested information and tips to lead a balanced life at home.

We have compiled our recommendations for nutrition, daily routines,

basic yoga poses, meditation tips and some recipes.

Whilst most of us know a healthy lifestyle means eating well, exercising,

taking time for one self and attaining enough quality sleep - many of us

either don’t have the time to plan it or know where to start.

The following Wellness guide will help you start on your journey towards

a balanced lifestyle (without too much effort!).

Best wishes,

Georgie xo

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ABOUT

Oceansoul retreatOCEAN SOUL RETREAT IS FOUNDED ON FOUR CORE BELIEFS

We believe in the importance of the mind, body & soul connection.

We believe that wellness is an integrated approach. We focus on

reconnecting your mind, body and soul through physical, spiritual,

emotional and nutritional elements. We believe that carving out

moments in our busy lives to recharge and reset allows our mind,

body and soul to reconnect, delivering optimal wellbeing.

We believe that food is the best medicine. Ocean Soul Retreat

delivers a delicious customized wholefood menu designed by an

Australian naturopath and holsitic nutritionist that will flood your

body with nutrients, antioxidants and healthy fats. By following

this wholefood diet, we provide your body with the correct tools to

balance your hormones and energy levels, clear toxins and repair

cellular damage.

We believe in the benefit of body movement. By keeping your

body active and moving on a daily basis you are more likely to feel

happy and balanced emotionally and physically. We believe that

movement amongst nature connects us with the earth and

enhances the experience giving us the chance to really listen to

our bodies and minds.

We believe in the power of energy work. We believe that energy

improves our physical, emotional, mental and spiritual wellbeing.

Energy work connects us to our self, allowing us to relax, gain

clarity and to feel more balanced. We believe that energy work is

one of the key factors in contributing to the wellness experience.

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NUTRITION We are indeed much more than what we eat, but what

we eat can nevertheless help us be much more

than what we are- Adelle Davis

FOOD IS MEDICINE and what we put in our bodies directly effects how we feel.

Following the whole food principle allows your body to reap all the essential

vitamins, nutrients and minerals required for the body to function at an optimal

level. A whole foods diet not only tastes better, it will make you feel better and

prevent disease.

The key here is to eat food as closest to its natural state as possible.

No – potato chips don’t make the cut!

Give your body a break for a few weeks and see how you feel,

I promise you will notice the difference!

- Eat whole, real, fresh, organic, unprocessed food

- Eat a lot of fruit and vegetables full of colorful phytonutrients

- Eat foods with plenty of fiber

- Eat foods containing omega-3 fats

STICK TO

- Whole grains instead of refined grains. Barley, Buckwheat, Corn,

Farro, Millet, Oats, Quinoa, Brown/Red/Black Rice (not white),

Whole wheat & wild rice.

- Legumes

- Salads and vegetables

- Whole fresh fruit. Not bottled, canned or sweetened with

artificial sugars

- Lean meat, not processed skinless poultry, lean ham,

reduced fat bacon

- Fish

- Eggs

- Nuts, Seeds

TRY

- Buy Organic where possible

- Buy in season and food that is grown locally for better vitamin

and mineral content

- Eat small and frequent meals

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BEVERAGES

Stay away from purchased drinks, they are artificial and don’t contain

any beneficial nutrients. Stick to water, herbal teas – green tea, infused

water, vegetable juices and mineral water. If you are a coffee drinker, try

and remove that for the next few weeks. Green tea is a good alternative

or dandelion tea – a personal favourite of mine is this wonderful coffee

alternative you can buy here; teecino.com

WATER – try to drink two litres a day. What is even more important is the

quality of the water. Buy a water filter, if not possible add some lemon

slices into your water and avoid buying water in plastic bottles.

Cut out sugar and if you are going for dessert or something sweet, look for

the healthy alternatives!

We have included some recipes at the end of the guide to help you on

your wellness journey.

@stephanie.h.park

RECOMMENDED Daily Routine

UPON RISING – a warm glass of water with fresh lemon juice 20 minutes

before your breakfast. Get your body moving in the morning and practice

some yoga and meditation.

BREAKFAST – try and get some protein in for your breakfast – eggs,

protein smoothie, nut oatmeal with chia seeds, apple cinnamon barley.

MID MORNING –nut butter on celery, banana and nut butter, edemame,

apple, hummus and vegetable dippers, , homemade chia pod, kale chips

LUNCH – fish/meat and vegetables, quinoa salad.

AFTERNOON SNACK - nuts, pumpkin seeds, tuna and wholewheat

cracker, protein ball.

Try and eat an early dinner, make it a light meal so your body can digest

it easily before bedtime.

DINNER – Zucchini pesto noodles, tuna salad, quinoa salad with

roasted vegetables.

START

TREATS

INGREDIENTS

Recipe for a 3-quart

Fruit Infusion Flavor Pitcher:

Half an organic lemon

6 or more sprigs of cilantro with stems

2″ of cucumber

Infused WaterMETHOD

This water is very refreshing

and has a clean, light taste.

After exercising, the water

is especially hydrating when

consumed cold.

Infuse for 4-8 hours and serve

cold. If you are going to be

infusing for longer, remove

the lemon rind to

prevent bitterness.

Raw Carrot Cake Balls

INGREDIENTS

1 cup pecans

1 cup pitted dates

1 cup desiccated coconut

1 tsp cinnamon

¼ tsp ground ginger

1 tbs lemon juice

2 carrots, grated

Pinch of vanilla bean powder

or ½ tsp vanilla essence

Pinch of sea salt

1 tbs flaxseeds

1 tbs tahini - I use hulled as personally

I don’t the un-hulled varieties.

1 tbs rice malt syrup or stevia

EXTRAS TO ROLL

Sesame seeds

Desiccated coconut

METHOD

Place all ingredients in a

food processor and pulse

until the ingredients are well

combined and the mixture

sticks together. Roll into balls

and store in the refrigerator.

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START

TREATS

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Easy Blueberry Coconut Mini-Muffins

INGREDIENTS

Wheat free, dairy free, vegan

2 cups spelt flour

½ cup desiccated coconut

½ cup rolled oats

½ tsp baking soda

1/3 cup freshly squeezed orange juice

1/3 – ½ cup coconut milk

1/3 cup coconut oil, macadamia oil, or butter

1/3 cup maple syrup

2 tbsp tahini or nut butter

½ tsp pure vanilla essence

1 cup fresh or frozen blueberries

METHOD

Preheat oven to 180 degrees (350F).

Combine the spelt flour, coconut, oats and baking soda in a bowl.

In a separate bowl, add the orange juice, coconut milk, oil, maple syrup, tahini and vanilla, whisking with a fork to combine.

Add the wet mix to the dry and gently stir to combine, trying not to overmix.

Fold in the blueberries.

Spoon into mini muffin tins or patty pans, and bake for 18-20 minutes, or until a skewer comes out clean.

Makes about 32 mini muffins

TREATS

INGREDIENTS

1 cup raw cashews

1 cup desiccated coconut

1 cup pitted dates

1 scoop vanilla protein powder

3 tbs cacao

1 tsp maca powder (optional)

1 tsp mesquite powder (optional)

1 tbs chia seeds

dash cinnamon

½ tsp vanilla

2 tbs melted coconut oil

1 sachet of Stevia

pinch salt

Chocolate Protein BallsMETHOD

Process the cashews, coconut and pitted dates in a food processor or high-speed blender until well combined and mixture starts to stick together.

Add all other ingredients until well combined.

Roll into balls, decorate as desired and place in the fridge to set.

Keep Refrigerated.

@mywholefoodromancemywholefoodromance.com

Chocolate spinach protein

smoothieINGREDIENTS

2 whole ripe, frozen bananas

2 cups low fat milk (coconut or

almond milk all work well)

2 - 3 cups fresh spinach, washed

2 tablespoons unsweetened,

organic cocoa powder

2 - 3 tablespoons almond butter (or

peanut butter)

METHOD

Add all ingredients to your

blender and blend until

smooth. Add more or less

milk to reach your desired

thickness.

INGREDIENTS

2 cups kale

1 cup frozen blueberries

1/2 cup frozen pineapple

3 ounces plain Greek yogurt

1/4 avocado

1 cup water

Pineapple Kale Smoothie

SMOOTHIES

METHOD

Add all ingredients to your

blender and blend until

smooth. Add more or less

milk to reach your desired

thickness.

popsugar.com.au @popsugar

4530

vv

@hollygrainger*Apple Cinnamon Breakfast Barley Recipe provided by holleygrainger.com

Recipe provided by Louise Hendon of paleomagazine.com

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METHOD

Place all ingredients in a food processor and pulse until the ingredients are well combined and the mixture sticks together. Roll into balls and store in the refrigerator.

INGREDIENTS

1 cup uncooked pearled barley

1/4 cup chopped walnuts

2 teaspoons brown sugar

1 teaspoon ground cinnamon

1/4 teaspoon nutmeg

1 cup 1% low fat milk

6 tablespoons chopped fresh apples

Makes: 3

Prep: 5 mins

Cook: 40 mins

Start to Finish: less than 1 hour

Apple Cinnamon Breakfast Barley

EARLY

METHOD

Heat the coconut cream in a small saucepan on medium heat until it forms a liquid.Add in the ground almonds and sweetener and stir to mix in. Keep stirring for approximately 5 minutes (it'll start to thicken a bit more). Add in the spices (have a taste to check whether you want more sweetener or spices) and serve hot.

INGREDIENTS

1/2 cup almonds,

ground using a food processor or blender

3/4 cup coconut cream

(from the top of a can of refrigerated coconut milk)

1 teaspoon honey

1 teaspoon cinnamon powder

1 dash nutmeg

1 dash cloves

1 dash cardamom (optional)

Nutty Oatmeal

*A Conscious Collection

34

SUPPER

Lemon, Thyme Chicken with Sweet Potato &

GreensINGREDIENTS

2 organic chicken breasts (skin removed)

2 garlic cloves, minced

½ cup of chicken stock

1 unwaxed lemon – zest and juice

2 sprigs of fresh thyme

Sea salt & freshly ground black pepper to taste

TO SERVE:

1/2 Cup Cubed Sweet Potato, Steamed

1/2 Cup Frozen Peas

1 Small Zucchini, Cubed

1/2 Cup Spinach Leaves

METHOD

Preheat the oven to 185º. Season the chicken breasts on each side with salt and pepper. Place the chicken breasts in a baking dish and add the minced garlic, chicken stock, lemon zest + lemon juice from half the lemon, along with the thyme sprigs. Place in the oven and cook for 25 to 30 minutes, until the chicken is cooked through, basting a couple times throughout.

Meanwhile, cook peas to packet instructions. Steam sweet potato for 20 minutes until tender and add the zucchini to the steamer for the last 5 minutes.

In a bowl, mix together the spinach, cooked peas, and steamed veggies, together with the remaining lemon juice.

Season vegetables to taste, and serve between two plates, topping with sliced chicken breast.

TIP

You can use whatever herbs you like in this – try fresh basil + swap the zucchini for cherry tomatoes for an Italian twist!

Recipe From the-fit-foodie.com @thefitfoodieblog

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METHOD

A few edible flowers – I used nasturtium and cornflowers.

Wash and cut the sweet potato into 5cm chunks (peel if desired). Gently steam until they are tender (you can also lightly boil if you don’t have a steamer).

Meanwhile, spread the pepitas onto a baking tray and bake at 170 C (340F) for 5 minutes, or until lightly toasted.

Combine all dressing ingredients in a small bowl or jar and set aside.

Take a vegetable peeler and peel into ‘ribbons’, slowly turning the zucchini around as you go.

Once the potato is cooked, transfer to a large bowl and sprinkle with around 1/3 of the dressing and gently mix through. Add the rest of the salad ingredients, the dressing and gently toss to combine. Sprinkle over the pepitas and decorate with edible flowers if you like. If you don’t have any flowers, you could use a few raspberries, or other berries, to pretty it up a little.

INGREDIENTS

1 medium – large sweet potato (about 450g)

1 small zucchini

A handful of green beans, sliced lengthways

1/2 cucumber, roughly chopped

A large handful of cherry tomatoes

2-3 spring onions (green onions), sliced

2 big handfuls of roquet (arugula) or

another leafy green

1/4 cup pepitas

FOR THE DRESSING

2 tbs seeded mustard

2 tbs apple cider vinegar

1 1/2 tbs olive oil

1/2 – 1 tsp maple syrup

1/4 tsp sea salt

SUPPER

Pretty Potato Salad

Recipe From mywholefoodromance.com @mywholefoodromance

*A Conscious Collection

SUPPER

SUPPER

Healthy Chicken Fajitas

Zucchini Pesto

INGREDIENTS

2 x Lilydale Chicken Breast Steaks

4 corn mountain wraps (or gluten-free wraps of

choice, as needed)

1 avocado, sliced

1/2 cup smoked almonds, chopped

2 sprigs broccolini

1/8 cup mint leaves

2 tbsp tahini

fresh or dried chilli, to taste

lemon wedges, to serve

INGREDIENTS

2 medium Zucchinis

1 cup fresh basil

½ cup raw cashews

¼ cup olive oil

1 clove of garlic

pinch of sea salt

pinch of ground pepper

1 tbs goats cheese

METHOD

Cook the chicken breast for 20-30

minutes in a medium oven (180 degrees)

until cooked through.

Allow to cool slightly and shred, or pull

apart with your fingers.Layer up! Add the chicken strips,

avocado, raw brocollini and almonds.

Top with mint, drizzle with tahini and

squeeze over lemon.

Top with as much chilli as you can handle

(it boosts metabolism!).

Wrap and roll

METHODUse a spiralizer, grater or peeler to

prepare the noodles; set aside.

In a small food processor ( I use my Nutri

Bullet) place the remaining ingredients

with 1 tbs of water to help mix. Pulse until

a pesto is formed.

Mix into noodles and serve

NOTEYou can eat the Zucchini raw or steamed.

I don’t often like to use a microwave but

it’s a great way to instantly heat your

noodles if wanting them warm. Add 1 tbs

water to the bowl of zucchini and cover

with cling wrap. Pierce two holes with a

fork and place in the microwave for

two minutes.

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Recipe From the-fit-foodie.com @thefitfoodieblog

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SUPPER

SUPPER

Recipe from aconsciouscollection.com @aconsciouscollection

oceansoulretreat.com Mind | Body | Soul

" Every Journey Begins with a single step " Maya Angelou