Our favourite foodie heaven in Melbourne You can read a top 10 favourite places to go in Melbourne written by 5 different people and you'll find it rare to have the same thing twice. That isn't because we don't all agree, it is simply because you're so spoiled for choice when you eat and drink your way through Melbourne's stunning city, beautiful botanic gardens and ultra-cool suburbs.  If you're heading there soon then Chantal wrote just a few suggestions of places to go below, and while there are so many amazing choices, here are some awesome suggestions on where to start. 1. Vegie Bar(Official Page) Brunswick St, is by far one of the best (and most affordable) vegetarian and vegan restaurants. Don't stress if there is is a waiting list, just relax in the back bar with a kombucha cocktail. 2. Drugstore Espresso on Toorak Rd gave me the best brekkie ever. Beetroot and quinoa fritters on pumpkin and cauli purée, great coffee and epic service. If you're staying in South Yarra like we were, then this can't be missed and is an easy 3 minute walk to Chapel Street. 3. Take a trip up to the slightly secret 55th floor...

Read “Why we love Melbourne and our top 7 places to eat”

I love this cartoon on how digestion works by The Awkward Yeti. It reminds me of a couple of important points we often forget in regards to digesting our food. 1. Our stomach doesn't have teeth, so you have to learn to chew your food properly. That's what your mouth and teeth are there for. We all too often swallow a half chewed mouthful just to shovel the next one in. Slow down, and make it count.  2. Keep stomach acid at a low pH to break down food and ensure the nutrients inside are available for absorption. Encourage this by adding citrus fruits to meals, drinking lemon water and having a teaspoon of ACV with water in the mornings. The more we break our food down, the more we get out of it.  3. Maintain healthy gut bacteria by eating fermented foods, reducing processed, avoiding unnecessary medications and by managing stress. This is so key, and people often forget that simply eating good food isn't enough, you have to make it work for you too.  4. Poop every day! Find 'your regular' and move that food waste through and out in a healthy way. Every day or twice a...

Read “5 easy steps to better gut health”

The GOOD and the BAD you should expect on your health journey. It's common to start your weight loss or feel great journey with a real bang and expect to feel amazing, to kick ass, and to look how you want to within a few weeks only. The reality is often the complete opposite, so we touch on some of the good and the bad expectations of your health journey.  A couple of important things we want everyone to understand is that health is most definitely not a box that once you're there, you'll just hang out with all the other healthy people forever, happily ever after. More realistically it is a terrain full of obstacles and hurdles that for every step closer you get to "healthy" the goals change and the direction you need to travel is different to last week.  THE BAD It's not easy.  In fact, sometimes it feels damn near impossible. Someone brought some ice cream over, and you promised yourself you wouldn't have any, but two bowls in, you're feeling awful, yet still spooning more into your mouth. It happens, but it is important to figure out to get over it.  It hurts.  Starting out is...

Read “Health Journey 101 - What you need to know!”

We are surrounded by websites, facebook pages, groups and people who are telling us how to live our lives and be the best we can be. But, is it actually working?  Are we learning how to make sustainable changes? Are we understanding what the processes are behind why we make choices that may be negative, or are we simply learning what new fads, new beauty products and new foods are being advertised by these people and groups?  What is good and bad motivation? We love empowerment when it comes with positivity. If a simple post of a beach makes you strive to get outdoors and take a moment to yourself then in our world, this has worked in a positive and empowering way. If seeing an image of a green smoothie gives you the inspiration to go make one for your afternoon snack, then great! This is what the power of social media in health is designed for.  On the other side though, you've just seen your favourite trainer put their 4th new pair of shoes up in a single week. You feel just a little self-conscious that you've had a dental bill come in and a car fail its...

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We completely understand how miserable winter training can be when you have to battle to get out of your warm bed. We know you're often battling headaches and a constant runny nose that even a pre-school child would have trouble competing with. We also know that the idea of a pie, a burger, and a second glass of wine with your chocolate sounds better and tastier in the winter than a spinach smoothie or another kale salad. BUT we also know that once you've warmed up, exercise makes you feel better and fight illness. We know that the feeling of walking out of the gym with a post-sweat glow is much better than the feeling of regret for another endorphin hit missed. We know that hot soups, warming vegetable based slow cooker meals, and homemade cereals can be just as healthy as the colder choices you'd enjoy in the summer.We want to encourage you to feel better, stronger, fitter and more energetic this winter, than any other winter. We want you to do this by regular movement and by quality whole foods, vegetable juices and some self-love! Why it matters more to maintain regular movement and healthy eating habits in...

Read “Do not wait until Summer to get fit, strong and healthy!”

  The concept of life management or coaching can sound boring at times, but taking control of your own path and living the best possible life should be the most motivating and exciting idea ever! Our favourite chiropractor Harley Klinac from Outspoken Chiropractic explains the most important aspects of your life that should be taking the lead in your thoughts and actions.  Control what you can, and the rest will follow: 6 factors that will change your life Think of life on a sliding scale; you are either sliding up the spectrum toward life expression or, sliding down toward death expression. We can apply this model of thinking to everything we do, every meal we eat, every thought we manifest. It’s about taking ownership of who you are, where you are currently at, and where you are going. Unplugging from the ‘matrix’ and taking control of your own health, and the performance you are putting out to the world. It’s futile expending energy on the things we cannot change, but imperative to be conscious of the things we can if we want to succeed in life. To create an environment which supports health, life, and performance, not dis-ease, illness, and death. A lot...

Read “Guest Chiropractor Harley talks life management”

  Sleep is one the most important and critical parts of our human routine. As most of us are familiar with, a bad nights sleep results in a lack of energy and focus, along with a countless number of other side effects but even so, sleep is often something we take for granted. We forget that a variety of environmental, emotional and physical aspects of our lives affect our sleep quality. My philosophy on sleep is simple! Think of your sleep as building your savings account, and your daytime as you spending from this same account. When you have had too many late nights and long days, this is the same as having spent too much from your savings account without adding to it – eventually you are running low or already in debt. This is the time we look into stimulants like sugars and coffee, only adding to this debt situation. In our fast-paced world sometimes there aren’t enough hours to catch up on sleep, I’m familiar with that feeling myself too; however there is one essential aspect that you need to focus on, and that is QUALITY. The quality of your sleep will determine how refreshed you wake and...

Read “Guest Naturopath Selina explains sleep and how to get the best!”

Inflammation in a full physiological explanation is a complicated and extensive topic, especially when related to damage caused by inflammation and chronic diseases it's involved in. Chantal is going to break this topic down into just a few key points and some important advice for you as the issue of inflammation becomes more understood and the risks become clearer.  What is inflammation? Inflammation is an immune response we require to survive. When a pathogen or toxin causes damage to our cells, or we sustain a physical injury like a cut finger, inflammation is the process that causes repair and healing. The signs of inflammation are heat, redness, swelling and pain, and sometimes loss of function. These are normal, and they tell us that our body is fighting to fix the problem.  If we need inflammation to survive then why is it negative? Inflammation to fix acute injury or cell damage is paramount to our survival, and when we're injured this is crucial for us to heal. What becomes negative is when we are exposed to inflammation constantly, putting stress on our body and immune system due to our lifestyle choices, diet choices and environmental stressors. Worrying degenerative diseases like Alzheimer's and...

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Is weight loss your goal, but it's not quite working for you or are you struggling to get into the right mindset?  Sometimes it takes more than a few less potato chips and a few more boot camps to really start to move those unwanted kilos but what if you think you're on the right track, but something is missing.  What most people don't realise about losing weight is that it is often limited or negatively affected by exposure to toxins, processed foods, sleep quality, and most importantly stress. If you're one of those very common people who may binge one evening and then feel guilty about it for days, starving yourself to "un-do" that one night, then you're actually putting more stress on your body and doing more damage than that burger and ice cream did at the time. What is important is creating a mindset that moves away from negatives, long lists of food to avoid, and rules you'll just break. Instead you need to focus on self-love, healing, and nourishing your body from the inside out. You can't see positive changes on the outside, if you're not creating positive changes on the inside - both mentally and...

Read “Are you working hard but struggling to shed the kilos?”

Natalie Brady explains how to boost your immunity in 10 simple steps and with winter well on its way, we couldn't be more excited to share her blog with you. Don’t wait until it’s too late. With winter around the corner it’s time to up your nutritional game and put some steps in place to keep your immune system and energy levels strong.

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As the leaves well and truely start to change colour and the temperature most definitely cools down, we realise we're in the middle of a wonderful autumn. To prevent illness and the usual change of season colds, we want to ensure we're well fed, well nourished and well rested.  We want to continue to keep our body in a healing state rather than stressed so it's important to make the most of the delicious meals that come with very little prep, and as a bonus, last longer in our fridge and freezer than any summer salad was ever going to.  Slow cookers, soup pots and warming recipes should all be getting a good workout again so Chantal shares with us her favourite soup recipe this month, and why it's one of the most nourishing.  Roasted vegetable and creamy kale soup recipe This recipe is both superfood filled, and also really handy for busy mums and professionals. You can use left over roasted vegetables from one evening (it's usually our Sunday night roast leftovers) to create a large pot of soup that can be enjoyed the next day and frozen for emergency meals when desired.  We pack onion and garlic into...

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Intermittent Fasting: Giving your body what it needs.  Fasting, or controlled eating patterns are gaining popular attention and scientific endorsement. Does that mean it’s safe and healthy? We asked Chantal to share her thoughts on intermittent fasting to help you decide if this approach is right for you.It’s important to say right away that fasting of any sort is not for everyone and must be incorporated into a lifestyle supported by predominantly whole and unprocessed food, limited alcohol and plenty of water.Note: If you’re not quite ready for this path, switching to a whole food diet might be the first change your body is craving. You can read more about this here.The benefits of fasting aren’t particularly new to the health world. Those who incorporate fasting periods into a balanced and whole food lifestyle may observe improved energy, better quality sleep and more mental clarity. For thousands of years humans have seen the positive effects of intermittent fasting for many population groups, including longer and healthier lifespans and less disease. A great article has been researched and written here if you want to read more. Whether you’re following a 5:2 lifestyle, or a 16/8 intermittent fast every few days, you must...

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Who’s Chantal? That’s me! We have been so busy here at PHD HQ I haven't yet had the opportunity to properly introduce myself. Instead of an essay on who I am, where I went to school (it was too long ago) or how much I love food (but oh, I do love food) I thought I'd share what a typical day looks like for me, so you can get to know me better. To cover the more boring (but important) stuff, I have added a paragraph about my qualifications and ethos at the very bottom. Disclaimer I, like most humans, have days where three cupcakes are an acceptable morning tea, where a pre-dinner snack is an entire bag of licorice, or where more tequila is consumed at a birthday than I would normally recommend. I don’t make these events a habit however, and below is what I would call a typical day. I don't call it an easy day, or an 'everyone needs to be like me' day. It's what I have found works for me and while I love it, sometimes it’s hard work, and it is important we acknowledge that everyone (health professionals or otherwise) have different ideas...

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  So we're all aware the term "whole food" is being thrown around left, right and centre but do you know what it really means? Whole food is part of what we consider to be the real food movement - a massive shift away from processed food items like muesli bars in a box, soups in a paper box, breakfast cereals with 'added minerals and vitamins,' but sugar as their first ingredient and then a fairly long list of unrecognisable ingredients thereafter... on to food that our grandparents and great grandparents would recognise, things we can grow ourselves, and food in its most naturally available state with as little human interference as possible. It means an apple, not a stick made from apple flavour, mixed with flavour enhancers, mixed with concentrated and heated apple juice and salt pressed into a bar with emulsifiers and given to your child as a serving of fruit. They are not the same thing! Whole food goes hand in hand but is not limited to, home cooking, healthy alternatives to the biscuit packet, and of course it is the premise of what we do here at Pure Health Delivered. Starting to make more sense? Carrots, lemons,...

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Cleansing is about what you put in, what you don't and how you continue in your lifestyle. It’s about resetting your eating habits for a healthier and more sustainable lifestyle. It’s about flooding your body with plenty of quality nutrients. It’s about reducing the exposure to the processed and chemical food-like products on our shelves. It's about doing something for you! Follow our guide or completely create your own - what ever you wish to do for a happier and healthier you!

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We all love the sweet smell and wonderfully bitter taste of that perfect espresso mixed seductively with velvety milk, but it should be the enjoyment of the taste and association we go back for, not the requirement to function. So how do we keep our addiction in check? Caffeine itself is a stimulant that releases small amounts of adrenaline into your blood. It blocks receptors in your brain responsible for fatigue and drowsiness which can be incredibly handy when you need to be alert and focused on a task, but it is not so helpful when you are trying to sleep. Dopamine is a neurotransmitter released in your brain when you consume coffee, and it is responsible for feel good aspects in your body; often referred to as your brain’s happy-drug. It is also released when you laugh and when you exercise so if you combine good coffee with good friends, your mood can be elevated by a simple $4 cup of joy. What are the negatives?Everyone has different levels of caffeine tolerance and while some can build this up over weeks or years of increased caffeine intake, my recommendation is to keep your tolerance low. If you consume more than required; like many...

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Settling our sleeplessness We’ve spent the last couple of years exclaiming quite proudly, our ability to function with a lack of sleep, copious gym work outs, dancing all nighters and lack of perceived need for quality shut eye… now we are less than proudly displaying it under our eyes, in our skin, with our mood and in our bodies. If sleeplessness is catching up on you, or your body is just telling you it’s time to take it easy then here are our top tips for a good night, sans partying.Say ‘no’ more oftenIt’s coming up to one of the busiest seasons in our year and it is in most people’s heart to want to say yes to everything and everyone to please them. Working all day combined with late nights make us look and feel older than we should and cause cellular damage that can take a lot of repair. It is important for you to prioritise and be aware that you don’t have to say yes to everything. Learn to say no thanks, run yourself a bath, light your favourite candle, and take a break this coming weekend. Drink more teaHerbal teas at night do wonders for hydration and for calming the...

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PHD offer two green juices on offer this Summer – our forever favourite sweet greens, and our newer more punchy Garden Greens. To help you choose which one is right for you, let us explain their differences and their merits. Our first baby was the sweet greens which is a combination of green apple, cucumber, cos lettuce, kale, lemon, spinach, silverbeet, and parsley. It has been designed with hydrating vegetables like lettuce, cucumber and silverbeet specifically for those cleansing benefits, and nutrient rich kale, lemon and parsley that we add specifically for their roles in toxin removal, kidney support and immunity. The natural sugar content of our sweet greens is higher due to that natural fruit sugars in the apple but for those starting out with the green juices, this disguises the strong vegetable taste that takes some time to become accustomed to. Our garden greens has been designed for our seasoned veggie juice lovers and those looking for lower natural sugars. If you’re after more of a health kick then this may be your new favourite. With cucumber, celery, spinach, cos lettuce, kale, lemon and ginger. With lemon being the only fruit in this bad boy you know you’re after a huge nutrient boost, alkalising goodness, and a serious health kick....

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In an age where everything has to contain 3 superfoods and take an hour in the kitchen, it's time to take a moment to remember just how important and beautiful simplicity can be.Whether you are vegan, paleo, eating meat with your dinner or feel like something lighter, this side dish can always be a main dish and you just add what ever you like to it.Simply steam 2 cups of broccoli and 1 cup of whole green beans per person for 2 minutes. Then panfry everything with your favourite oil (I've used coconut) and some pumpkin seeds for 2 minutes on high, turning throughout.Serve with fresh red capsicum on top which is rich in vitamin C for iron absorption from your broccoli, and you're well on your way to delicious goodness in under 5 minutes.Protein, vitamins, minerals, fiber and delicious!

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The 'S Word - Dealing with Stress As the warmer months approach we start to feel an overwhelming sense of relief at the thought of Summer holidays, weekends at the beach, and BBQ’s with friends, but the key word here is overwhelming. We should be feeling relaxed and settled but the months leading up to Christmas always seem to be a rush to get work done, a rush to get presents sorted, and a rush to be healthy and happy. Doesn’t leave a lot of room for actually being calm now does it? If you’re stressed already and are feeling the pressure of deadlines in the lead up to your break then here are 5 things to do right now to help bring you back and calm you down. Great if the kids are just getting on your nerves also.   Take a deep belly breath. Diaphragmatic breathing works wonders on calming our sympathetic nervous system and bringing our blood pressure down. A few breaths deep into your abdomen rather than your upper chest is the first step to reducing panic Get outside. A short 5 minute break with some fresh air and some vitamin D works wonders on our mindset...

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The weather really took a good turn last weekend as more of us took to the beach and the backyard. That however, came with the realisation that our skin needs a wee bit of attention.We’ve chosen 5 top ways to get your skin glowing this season. GENTLY exfoliate. This means, don’t aggressively scrub your skin off. Your skin is a protective organ and damaging its cells compromises its integrity. Use a firm, but not harsh dry brush on your body weekly, and a gentle facial scrub once a week. Eat your skin food. Avocado, nuts, seeds, cold pressed oils, fatty fish and fresh fruits and vegetables are digested to provide key nutrients for skin repair, glow, and nourishment. If your diet isn’t what it should be, you’ll see it in your skin, so start from the inside out. Drink more water. Yes, you have heard this before but hydrating your skin helps to repair and slow down the appearance of fine lines. If you don’t want to age too quickly, then water is your first step. Moisturise with natural oils. Our skin requires fat to do its job and in order to prevent it trying to compensate for a lack of...

Read “Skin Food and your Nutrition - PHD's guide to a ‘Fresh Coat’!”

Okay, so we’re done with colder months but the mantra of “Summer bodies are made in the Winter” is ringing through your head with the guilt of not having done a single thing about that. If you’re not a bootcamp fan, and the thought of 5am whistles and sprints make you roll over in bed and switch your alarm to snooze, then how about you just start smaller. We don’t all have to be in the gym throwing tin around to feel good about ourselves. Research shows that simply moving more often, for shorter periods is a great way to maintain the benefits of exercise, and while I do suggest adding two vigorous sessions per week in there eventually, let’s start, by just starting. As the weather warms up and the mornings are a little bit brighter, head out to your local park or beach for a wake up walk and this quick body weight work out. 15 minutes and nothing that will kill you is a great way to boost some endorphins, and remind your body of the positives of movement and strength. Don’t under estimate the power of simplicity. Complete each exercise 10 times and then complete the...

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If your kids are into chocolate, and let’s face it, whose aren’t? Then this smoothie bowl will please them and make you feel good about getting some added greens into them. I’m not for lying to kids or sneaking vegetables into their food when they need to understand the importance of eating them, but if you are having some trouble with the greens department then this is a great option. It take very little time to make which is an added bonus. If you can, soak the nuts over night to remove phytic acid and soften, but don’t stress if it’s a last minute throw together dish without this step. Serves 2 1 decent handful baby spinach leaves ½ avocado ¼ cup mixed nuts 1 large frozen banana 2 tablespoons cacao powder 2 cups milk (organic dairy or nut) Pure vanilla extract to taste Blend all the ingredients well and then serve in a bowl. Top with anything you’d like.  I’ve used shredded coconut, walnuts, pumpkin seeds, chia and almonds. You could add blueberries, cacao nibs, or fresh strawberries as they come into season. Maybe your kids can choose what to put on their own like you would pancakes. You...

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  We all know how amazing a well made raw cheesecake is, but it's quite daunting to make our own sometimes. Our guest recipe this week comes from a very talented nutritionist, blogger and dietician in the making Amanda Whitford and this is her fool proof and guaranteed to impress raw dessert for the Spring. You can find her at http://healthconsciousfoodie.co.nz/   Dairy, refined sugar and gluten free for a decadent yet healthy option to share with good friends, raw vegan desserts are in fact a great chemical free alternative to traditional cheesecakes and ice creams - especially great to share on these warmer evenings.    Base   1 cup ground almonds 3/4 cup raw almonds (preferably activated) 3/4 cup dates, soaked and drained 1 teaspoon pure vanilla extract   Place almond meal nuts and cacao in a food processor and process until combined. Add the other ingredients and blend until the mixture forms a ball. You may need to break this up and re blend if it is not well mixed – depends how good the food processor is. Press this mix into the base of a lined loose bottomed cake tin (I only line the bottom).   Filling  ...

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  You've already had a flick through your wardrobe and decided that the impending warmer weather will give you a great excuse to clean out the old crap and get some new items for the hangers. Your wallet is already complaining but you're fizzing at the idea of some sweet new shoes, and those cut off shorts you've been eyeing up online. But is your body ready for those shorts? Is your health ready for the BBQ's? Are you ready for Summer; which is officially the next season in line?It's time to Spring-clean out the nights wrapped up in blankets, eating chocolate and watching DVD's and bring in some cleansing food, some blood moving and toxin removing exercise, and who are we to judge if you need some new sneakers while you're at it?If you are one of our seasonal juice cleansers, then you're probably already preparing for a 3 day cleanse, followed up with a healthy diet consisting of some whole salads, quality protein, and cellular health boosting fats along with also stocking the pantry with some healthy snacking options!If you are wanting to embark on your spring clean out with us, then Chantal, our nutritionist, has her top...

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