Pure Fiji Wellness Week

How to: Introduce a wind down routine ​​​​​​​​​Getting enough sleep is imperative to your own self-care, keeping your mood level and your body and mind feeling able to deal with the challenges that come with this month.​​​​​​​​​
So, drizzle fragrant exotic oil in your bath water, burn an Island candle and spritz Moonflower Sleep Mist your pillow. You won’t regret it!

Wellness Tip: 5 easy ways to reduce the holiday bloat​​​​​​​​​1. Focus on your motility​​​​​​​​​2. Avoid hard to digest raw vegetables
3. Take your apple cider vinegar each morning
4. Reduce alcohol
5. Incorporate digestive enzymatic foods into your diet like pineapple or papaya

What’s in season this January? Kavika (Rose apple)​​​​​​​​​​​​​​​​​​Try this energy boosting and visually beautiful: Rose Apple Salad!

Dressing
1 cup watermelon juice
1/2 cup fresh orange juice
1/4 cup lime juice
1 cup extra virgin olive oil
1 tsp salt

Salad
1 bunch fresh basil
1 cup extra virgin olive oil
1 cup toasted hazelnuts
900g watermelon, cubed
225g cucumber, cubed
225g Rose Apples, cubed
3 radishes, shaved
225g feta, crumbled
Fresh ground pepper
Sea salt

Method
1. To make the dressing, blend all the ingredients until combined. Place in a clean container until ready to use.
2. Combine mixed greens, cucumbers, cubed apple, and shaved radishes in a mixing bowl and dress with the vinaigrette, season with salt and pepper.

Holiday Stress Tip:​​​​​​​​​Try these beginner yoga exercises to decompress next time you're feeling a little tense.​​​​​​​​​
 Full body stretch. Lying on your back, stretch your arms above your head and extend your toes into a full body stretch
 Downward dog
 Knees-to-chest (knee hug)
 Child's pose
 Cobra stretch.

Meal prepping 101. Lunch​​​​​​​​​The simple act of pre-planning your lunch, can provide structure and enable good health when you need it most. Best of all these Ramen Jars take just 10 minutes to prep!​​​​​​​​​
Ingredients per jar: Flavour Base, Mix together.
1 Tsp miso paste
1 Tsp sesame oil
1 Tsp soy sauce
1 Tsp sriracha
Layer
Vegetables of your choice (carrots, spring onions)
1 serving Quick cook noodles
1 serving Tofu
Method:
Cover ingredients with hot water, stand for 5 minutes and enjoy!

How to: Colour Breathe​​​​​​​​​1. Visualize a positive emotion that you want to feel. Then assign a color to it.​​​​​​​​​2. Find a comfortable place and position.
3. Close your eyes and breathe slowly and deeply, picturing the chosen color in your mind.
4. As you inhale, imagine the color washing over your entire body and filling it up, including your fingertips and toes.
5. When you exhale, bring forth any unwanted emotions and imagine them draining from your body, replacing it with your chosen color.

What's in season this January? Watermelon.​​​​​​​​​Try this Watermelon Smoothie, that you will have on repeat this summer. it's quite possibly the most refreshing smoothie to ever grace your kitchen!​​​​​​​​​
Ingredients
3 cups diced frozen watermelon cubes
1 cup frozen strawberries
½ cup vanilla Greek yogurt
1/2 tablespoon honey
½ cup water or unsweetened almond milk
¼ cup packed fresh mint leaves plus an extra spring for garnish

Instructions
Place all of the ingredients in a high-powered blender:
Blend until smooth, adding more liquid as needed if the smoothie is too thick.
Taste and add additional honey if you'd like the smoothie sweeter.
Enjoy immediately!

Morning Routine: Try a Ginger shot​​​​​​​​​There’s something about a ginger shot that can immediately make you feel healthier! ​​​​​​​​​Ginger is considered an antioxidant and is anti-inflammatory. This helps to support a healthy immune system.

Happy New Year!​​​​​​​​​It’s that time again: New Year's resolution time. As we head into the new year, about half of us will embrace the concept of change spurred on by the start of a new calendar year: ​​​​​​​​​If the idea of a resolution makes you sweat, why not reflect on the year and give gratitude for all your achievements?
Whatever the approach, the New year offers a chance to wipe the slate clean and embark on new challenges.

Wednesday Wellness Tip: Why is strength training so important?​​​​​​​​​Your muscle mass decreases especially in your 40’s,​​​​​​​​​Incorporating an element of strength-training into your regime is really important for coping with injury or the onset of osteoporosis.
Start slow and get lifting!

Merry Christmas, from the isles of smiles, Fiji!​​​​​​​​​For thousands across the globe, crisp snowfall has started. But for those of us who live by sea, amidst coconut trees and humidity, Christmas looks a little tropical!​​​​​​​​​Not matter how you celebrate, do so with the ones you love!

Sunday Meal Prep #101​​​​​​​​​Everything about these little salad meals in a jar is worth vouching for: they're portable and sufficient to satiate an individual's craving, plus, these multi-layered salads look pretty appetizing when stacked up together!​​​​​​​​​
Our top tips for building the best mason jar salad
Layer 1 – Dressing: The dressing should always be the base ingredient so the rest of your toppings don't get soggy.
Layer 2 – Crisp Ingredients: The second layer is where you'll put all your crisp ingredients.
Layer 3 – Grains, Lentils & Protein: Put the grains, lentils and/or protein in next.
Layer 4 – Cheese: Place any cheese on top of the grains and protein.
Layer 5 – Leafy Greens: The leafy greens (like lettuce, baby spinach and kale) should always go on the very top.
Enjoy!