Wellness Regeneration

27/03/2023

14/02/2023

Mango Coconut Smoothie
🥭🥥🍌🍍🍃

Besides tasting great this smoothie has added benefits, including:
✔️Getting your 2 serves of fruit for the day
✔️Increase your fibre intake
✔️Boost vitamin and mineral intake
✔️Top up electrolyte levels after a workout
✔️Increase the flora in your gut microbiome
✔️Hydration

I like to add a sprinkle of chia seeds at the end. You could also add protein powder, h**p seeds or collagen for a little extra.

31/01/2023

All set up for the smoothie demo for the nippers kids who joined the surf, smoothie, sketch workshop this morning. Got to say…this is the best view I’ve ever had while doing a food demo… and the only food demo I’ve done in my havaianas. 😎🤩

So cool!!!

24/01/2023

Keen for some motivation? Why not join my 21 one day challenge to get you off on the right track? Get your tickets from the link below.

https://www.wellnessregeneration.com.au/event-details/

24/01/2023

My little mandala table is finished. It’s amazing what you can create when you’re procrastinating 😂. It’s actually been super hard to work in my home biz with 3 kids at home. We are almost there mamas!!!! 🤯🫠😴

15/01/2023

Hello 2023!!!

As we settle nicely into 2023, I decided to take a look at what might be trending in wellness for the year ahead.
Here’s the general gist…

Community and connection - of course (most 😜) people would be craving this after the last couple of years we’ve had. Some websites are suggesting that men might even be more proactive about this than women. In person and virtual communities and connection are set to go off.

Exercise snacks - not to do with food, but regarding movement. Breaking your exercise into smaller 10 minute sessions spread over the day. Great idea!!!! I can see how this would not only get your daily movement done, there would be plenty of other benefits including brain health.

Sustainability - love it!!! Eat local, source local, , grow your own food, attend farmers markets, reduce household waste and food waste.

Low impact workouts - haha… the picture that I used here. You might see exercises like yoga, pilates and walking will become even more popular this year. Yay for this yogi!!!

Eat more plant based - of course we should all be eating more plant based. Be sure to check those ingredients when purchasing meat replacements. I’ll do another post on this soon.

Gut, immune and brain health - we will all be reminded of fermented foods and the importance of getting adequate fibre. The gut brain axis should also be mentioned here. Look out for more info on this and how it’s all relevant to your health. I’ve got another post brewing regarding this too.

Mental health - of course! This one has been gaining momentum in the wellness sector for a few years now. This year, mindfulness, meditation and all things to promote mental health will be on trend. I’m actually participating in an 8 week mindfulness training with the gorgeous as we speak. I’m already noticing the benefits… and it’s school holidays. 🤪🙌🏻

Need a hand to get started? Hit me up about my 21 day reset or 3 month program.

Cheers to the year ahead.

22/12/2022

Happy Christmas from me… Kate! Thank you so much to all who have been part of Wellness Regeneration in 2022. You have all taught me so much and helped me grow in so many ways. I hope that I continue to inspire your wellness journey and weight loss goals in 2023.

Here's what's planned in the new year for Well Regen…

💥 30th Jan - 21 Day Challenge, Regenerate with Kate
💥 20th Feb - 3 Month program intake, The Well Regen Formula
💥 20th Nov - 21 Day Challenge, Regenerate with Kate
Plus… Cooking demos, recipes and plenty more healthy living inspiration. Plus figuring out how to market my baby, 'healthy kids activity book' to schools, daycares or whoever/whatever/where ever they are needed. Any ideas? Hit me please!!!!

If you are interested in any of the above, DM, PM, email or text me your email to stay in the loop with the early bird discounts.

For now, have an awesome Chrissy!!! May you enjoy the things you enjoy and have a bucket load of fun. I'll be enjoying more time at the beach with my family and plenty of good food and probably the occasional (understatement) cocktail.

Cheers Christmas and a brand new diary (yes, I love my new diary) for the new year. 😝

Kate xx

21/12/2022

The term that describes the chemical reactions that occur within your body in order to maintain life is known as metabolism. It's responsible for our breathing, moving, digestion, blood circulation and repairing tissues and cells by turning the food we eat into energy.

Sometimes our metabolism doesn't always function as well as it should, making it difficult to lose weight. And if your goal is to lose any amount of weight, burning calories is how you achieve it. Could you benefit from a little metabolism boost? There is evidence that suggests that some strategies may actually help increase metabolism to support weight management and overall wellbeing. YES PLEASE!!!

So what are they?:

👉️ Eat protein with every meal - including snacks
👉️ Move your body - include intense bursts according to your capability level
👉️ Hydrate with water and lose the sugary drinks
👉️ Build muscle (resistance style training) - it's metabolically more active than fat
👉️ Stand up more - burns more energy than sitting
👉️ Eat spicy foods - if you can tolerate it
👉️ Sleep baby, sleep - get your 7-8 hours

Doing these things every so often won't really make that much of a difference. Adding these habits to your everyday life is far more beneficial. These are very 'doable' for most people, so what's stopping you? C'mon!!! Jump on the 'feel good' wagon. 😜💪🥗 Looking after yourself like this is the highest form of self care.

20/12/2022

This is definitely one supplement that I take daily… well apart from the occasional missed day here and there 😬. Even though vitamin C is found in many fruits and vegetables that I consume, I still prefer to supplement this essential micronutrient to support my body. As you might know, there any many contributing factors that play a part in the depletion of Vitamin C levels in the body, but I want highlight (especially this time of year) that high cortisol (hello stress) will deplete Vitamin C levels.

Vitamin C supplements can be taken at any time throughout day, with or without food, however taking ascorbic acid with foods can help decrease the potential gastrointestinal side effects caused by its high acidity.

Choosing a vitamin C supplement:

☑️ Check the ingredients - ascorbic acid or calcium ascorbate is the vitamin C, are there other extracts, fillers, preservatives, or colourings?
☑️ Check the company - how do you feel about them?
☑️ Check the marketing claims - are the claims true?
☑️ Check the amount of Vitamin C in the supplement and make a decision based on your needs.

Perhaps you'd like to boost your vitamin C levels with foods??Some foods that are high in vitamin C include; berries & cherries, citrus, capsicums, broccoli, spinach, kale, kiwi fruit. Brussel sprouts, lychees (my fav!!!), paw paws.

However you'd prefer, I think we all need to up the anti a little or a lot on this one.

11/12/2022

08/12/2022

The ingredients list is always the first place I go to when I pick up a product that I'm considering purchasing. I pay no attention to the marketing claims and ALL my attention to the ingredients list and which company and country the product is made/owned by is the next thing I look at…keep it as local as it can be.

Seriously though, a rating system that gives chocolate milk 4 out of 5 stars when sugar is the third ingredient has no relevance to me. Firstly the kinds of foods that need this label, we should ALL be eliminating (or eating less of, way less) from our diets anyway. Another thing: if you're trying to reduce your sugar intake, maybe don't choose the 'diet label' options for certain foods.

Packaged foods are hard as there is a definite need for convenience… BUT… at what cost?

What about your health, your family's health, the environment, local businesses and all that?

We all have options and we, the consumer have the power in our hands. I am happy to spend my money with businesses that do the right thing by the consumer and the planet.

If you want to eat something, the very least you can do is know what it is made of and where it comes from.

24/11/2022

You dont have to carry it all.

What do you need to release?

22/11/2022

For me, snacks are a hell yes! Just like meals, it's about quality, quantity and timing. Snacks can help reduce your cravings, provide you with extra energy (especially when you are training), reduce over eating at meal times and increase nutrient intake. As a guide, a snack should be about the size of your fist and should contain fibre, protein, good fats and complex carbs. Choose healthy, wholesome foods and DONT overdo it.

21/11/2022

Research shows that a holistic approach is more effective and sustainable when it comes to achieving your goal weight.
Holistic weight loss takes into consideration the many contributing factors that someone may be carrying around extra weight. We take a look at your mental and emotional health, physical activity levels and other lifestyle habits to develop a wellness plan that works for you. It's about creating gradual changes that will last far longer than any diet.

Here's what it looks like:

✅ Dietary changes (not dieting!!!)

✅ Macro balancing

✅ Mindful eating

✅ Reducing cravings

✅ Hydration

✅ Physical activity

✅ Lifestyle habits

✅ Managing stress

✅ Setting clear goals

I am looking to take on 3 more clients for my 3 month program. If this is what you're looking for, feel free to get in touch and see if we're a good fit.

🥑🍋🍏🥑🍋🍏🥑🍋🍏

21/11/2022

There is never going to be a perfect time. Life is beautifully busy. Do yourself a favour and stop over thinking and over planning. In today's hectic world, simplicity is key. Start where you are with small changes, these will create that long lasting change you need to achieve your goals.

20/11/2022

What a funky little salad. Full of texture, flavour and colour.
🥬🍏🥙

- spinach
- green apple, thinly sliced
- purple cabbage, roughly sliced and sautéed in balsamic vinegar
- red onion, thinly sliced
- snow peas
- walnuts and pistachios, toasted
- micro greens
- dress with lemon juice, balsamic vinegar and olive oil