Health & Wellness Archives - Vegan Sparkles with Rebecca Weller

A Happier Hour

Vegan Sparkles — Mon, 13 Jun 2016 06:12:05 +0000

You know how you used to dream of what you wanted to be when you grew up? From the second I discovered books, I only ever wanted to be an Author.

I remember when I was 3 or 4, I’d drive my parents crazy, constantly asking, “What does THAT say?” as I pointed to the street signs we drove past.

In my first week of school, I cried in frustration because, “WHYYY can’t I read yet?!”

Once I got the hang of that reading stuff, man, there was no stopping me! While all the other girls were on the netball courts, I was tucked up in a corner of the library. I totally geeked out whenever a Readathon was announced, and thought Librarians had the coolest job in the world (second only to Authors, of course).

In High School, I convinced my girlfriends to co-write stories with me and spent hours drafting plot outlines and drawing covers with our names on them. I wrote poetry in every spare moment and was only ever on time for English Literature class.

But to me, that magical career – Author – was something that only special people got to do. In my mind, it was so completely pie-in-the-sky, it was up there with prima ballerina and rocket scientist.

Well, I’m here to tell you that just about anything is possible if you put your mind to it, ladylove! Two and a half years ago, if you’d told me I’d be sober and a published author, I would have fallen on the floor laughing.

And yet, here I am.

What if our greatest flaw turns out to be our greatest gift?

What if the challenges we face in life teach us about trust, tenacity, and love, so that our heart’s every dream can come true?

I hope you enjoy the book, beautiful. I thought of you as I wrote every single page. ❤️

IT’S FINALLY HERE! Shimmy over to BexWeller.com to order your copy. x

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Sexy Sobriety

Vegan Sparkles — Wed, 03 Sep 2014 08:54:01 +0000

Well, I never saw this coming. Isn’t this Universe just the funniest thing?

Six months ago I was hiding wine bottles and binge drinking almost every weekend.

At 39 years of age – and a Health Coach, no less – I should have known better. But drinking doesn’t work like that, does it? It’s a sneaky little monster that creeps up day-by-day until it steals your self-worth and happiness.

Six months ago, on one of ‘those’ mornings filled with sobbing and regret, I decided to conduct a sassy, soulful experiment. An experiment that changed my life.

I cleaned up my act, did a ton of inner work, embraced sobriety, and somehow found the courage to share all the gory details with you:

And because this Universe of ours has a wicked sense of humour, it double-dared me when a journalist asked me to share my story on the largest mainstream media platform in the country.

I’m still standing, baby. And best of all, my darkest hours have inspired a soulful new direction. I’m so excited to announce that I’m now hard at work creating the membership site and resource I wish I had during the first 30 days.

For all my beauties out there who might be struggling with the same battles and demons, this is for you, angel. You are loved, and you are not alone.

:: Interviews + inspiration from kick-ass babes who wouldn’t be where they are now if they hadn’t ditched the drink.

:: Elixirs + desserts to tease your tastebuds and keep your mouth deliciously occupied.

:: Stories + journals for deep reflection and getting your head straight.

SexySobriety.com.au

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Your Big Why

Vegan Sparkles — Tue, 02 Sep 2014 08:00:23 +0000

Whenever I start a health program with a new client, there are two steps we work on first – and for very good reason. Having the right motivation is vital to creating lifestyle changes that last beyond our initial enthusiasm!

If you find that you struggle to stick to your health goals and you’re not really sure why, today’s video is for you, beautiful.

Can’t view this video? Click here to watch on YouTube.

I’d love to hear from you in the comments below, gorgeous. What does a happy, healthy lifestyle mean to you? What’s your big ‘why’?

The post Your Big Why appeared first on Vegan Sparkles with Rebecca Weller.

6 Ways to Boost Your Sparkle, TODAY!

Vegan Sparkles — Wed, 13 Aug 2014 09:16:55 +0000

I love my first session with a new client. I love getting to know what makes them tick, what their life is like, and what they struggle with. One question that comes up almost every time is, what can they do TODAY to boost their sparkle? How can they feel better FAST?

Here are my favourite tips for boosting your sparkle, pronto!

1. Hydrate

Yes, it’s that important, angel-face. Heavenly hydration is your fastest ticket to glowing skin, clearer thoughts, and more energy. It can also help ease suffering from cravings, excess weight, headaches, nausea, poor sleep, and skin irritations.

Keep a pretty glass or bottle on your desk and refill it often. Plain water is best (preferably high-quality filtered) but if you get bored, try experimenting with creating your own (sugar-free) iced teas, or adding fresh fruit slices, mint, or a squeeze of lemon juice. Vegetable soup, fresh juice, and herbal tea all count too!

2. Steer clear of processed foods

Artificial sweeteners, colours, flavours, thickeners and preservatives (‘E’ numbers), refined sugar, corn syrup, MSG, and trans fats can all wreak havoc on your health and happiness.

Become a Food Detective and read the labels of everything you intend to eat. If it contains anything artificial or ingredients you can’t pronounce, it might be better left on the shelf and out of your bod.

3. Eat more plants

The more you munch on whole foods and pure, natural ingredients, the more sparkly you’ll feel. Stock up on plenty of fresh fruit and vegetables and focus on ‘eating the rainbow’ to absorb the greatest range of vitamins, minerals and micronutrients.

Show your pantry some love too by filling it with healthy staples like herbs, spices, nuts, seeds, beans, lentils, brown rice, and quinoa.

4. Cultivate positivity

True nourishment is not just about what we put in our mouths but also the endless stream of thoughts we feed ourselves every day. What stories does your inner chatterbox feed you, beautiful? Stop and listen. Pay attention for a whole day.

Negative thoughts can be just as toxic to the body as junk food. What’s worse is that they usually have nothing to do with reality, and are instead just a mixture of fear, ego, and stories from our past. If they don’t serve you, gorgeous, why hold on to them? Let ’em go.

5. Hit the hay

Getting enough sleep is vital for a healthy mind and body. If you often have trouble sleeping, try creating a relaxing night-time ritual. Switch off your TV, phone and computer, and stretch, meditate, or try some deep breathing exercises.

Make your bedroom a haven of serenity with fresh sheets, comfy pillows, soft lighting and a lack of clutter.

6. Shake what your Mumma gave ya’

Finding movement you love doesn’t have to involve a gym, if that doesn’t inspire you. There are so many movement options out there – you just need to find one you enjoy.

Round up a friend and try lots of different activities until you find something you love. Think: yoga, boxing, pilates, Zumba, trampolining, rock climbing, running, team sports, CrossFit, hiking, athletics, dancing, roller skating, sailing, surfing, canoeing, stand-up paddle boarding, – even mountain climbing! Make it a fun adventure.

Your Turn

I’d love to hear from you in the comments below, beautiful. How do you get your glow on at short notice? How do you get your sparkle back, pronto?

Love this list? Ready to find out how sparkly you can feel in just ten short days? Join us in The Sparkle Experiment. It’s free!

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How To Escape the Diet Trap

Vegan Sparkles — Tue, 22 Jul 2014 04:56:05 +0000

If there’s one question I’m asked in almost every one of my first coaching sessions with a new client, it’s: “How did you liberate yourself from the diet mentality?”

Such a great question.

If you find yourself perpetually stuck in the starting-a-new-diet-every-Monday cycle, today’s video is for you, beautiful. xx

Can’t view this video? Click here to watch on YouTube.

Sparkle Challenge July

Vegan Sparkles — Tue, 01 Jul 2014 02:41:16 +0000

Hey Beautiful,

Do you often find yourself eating the same thing over and over?

It’s so easy to fall into a rut when it comes to our food. We stick with what we know because it’s convenient. There’s just one problem. We get bored! And when we’re bored, it’s oh-so easy to find ourselves elbow-deep in the cookie jar…

Never fear, gorgeous! I’ve got you covered for every day in July with the all-new (and free) #SparkleChallenge.

It’s a month of daily ingredient/theme prompts to help you see your meals with fresh eyes, and spark creativity in the kitchen.

Print out the calendar and tape it to your pantry door, or save it to your phone.

Here’s how it works:

1. No rules, all fun! Play for just one day or all 31.

2. Let the daily prompt inspire you to shake things up in the kitchen. Not a fan of that day’s ingredient/theme? Get creative, baby! Use something similar.

3. Shine a light into the back of your pantry. What’s hiding in there that you could use up?

4. Take a daily pic and share on Instagram (or anywhere you like, really!) using #SparkleChallenge.

5. Notice how sparkly you feel when you eat a wider range of healthy, whole foods!

6. Be generous with your high-fives and encouragement of your fellow Sparkle Challenge pals. Share the inspiration and love of healthy food. ♥

I can’t wait to see you sparkling through July, gorgeous!

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The Opposite of Mindless Snacking (and how to do it)

Vegan Sparkles — Fri, 13 Jun 2014 08:18:34 +0000

“hhhmmm, I might have a coffee”, I mused as I glanced at the menu at a local cafe.
“But you already had one today”, my man objected.
I furrowed my brow. “No I didn’t.”
“You did!”, he laughed. “I made you one and you drank it while you answered your emails this morning.”

And so I did! * Face palm! * For all the hours I spend coaching my clients to eat (and live!) mindfully, I had gone and done the mindless eating thing myself. I love treating myself to coffee and was so disappointed that I’d robbed myself of the experience. By attempting to be savvy and multitasking, I wasn’t fully present. I’d consumed my coffee and not even enjoyed it. What a waste!

Aaahh, mindless snacking. In this day and age, it’s so easy to do. We stuff food (and coffee!) into our mouths while working on the computer, watching TV, playing with our smartphones or when we’re on the go. We rarely stop to think about whether this food is truly nourishing us – or even think about it at all.

The pleasure in eating (and the key to managing comfort-eating and portion sizes) lies in mindful eating. In slowing down and fully experiencing all of the elements of our food.

So how, exactly, does one do that?

Main Meals

Try this. When you serve your next meal, start with a small portion. Sit in a quiet place and take a moment to really appreciate your food. Notice how it looks and smells. Breathe in the delicious aroma with the intention to savour every mouthful.

Pick up your fork (or chopsticks!) and eat slowly. Notice every aspect of the flavour and texture. Put your fork down between bites and chew well. I know, I know – easier said than done when you’re hungry – but digestion begins in the mouth. By thoroughly chewing your food, you’ll better assimilate nutrients and naturally slow down your eating. Try holding your fork with your non-dominant hand to really slow you down if you find you need extra help.

When you finish your meal, take a deep breath and really tune in to your body. Does it feel satisfied? It takes about 20 minutes for the hormones leptin and ghrelin to tell your brain that you’re full. Give your body a chance to tell you whether it really needs more food or not.

Snacks

Likewise, take note of the times when you mindlessly snack. What triggers this for you, beautiful? Are you really hungry or is there something deeper going on? Maybe you mindlessly munch between meals out of boredom or habit, or when you feel frustrated, scared or overwhelmed. How could you better address the emotions you might be trying to comfort with mindless snacking?

Treats

If and when you choose to treat yourself to special foods – whether that means cake, coffee or potato chips – make it an experience. Invest in the highest quality treat you can find. Sit in a comfy spot at the dinner table, in a cosy cafe with friends, or out in the sunshine. Pull out your favourite china plates or crystal bowls, or play your favourite tunes in the background. Really be present and savour every mouthful. Make it count, baby! By really enjoying your treat, you’ll be less likely to crave more later.

I’d love to hear from you in the comments below. Do you have any other tips for eating mindfully? What tends to trigger mindless snacking for you? How do you overcome it?

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5 Ways to Sneak More Greens Into Every Day

Vegan Sparkles — Mon, 26 May 2014 06:00:33 +0000

Eating more greens is a one-way ticket to a healthier bod and a kick-ass immune system.

Let’s face it, would you rather have a thriving rainforest inside you, sparkling with life, vital nutrients and energy… or a dried-up old desert? No contest, right?

Greens boast high levels of calcium, magnesium, iron, potassium, phosphorous, zinc, and vitamins A, C, E, and K. They’re loaded with fiber, folic acid, chlorophyll, and many other micronutrients and phytochemicals.

Green vegetables are also high-alkaline foods. An alkaline-balanced body is healthy, vibrant and energetic. An acidic body is degenerating, breaking down, and showing symptoms of sickness and disease. Refined sugar, processed foods, caffeine, alcohol, dairy, wheat and simple carbs (white bread, cakes, pastries) are all highly acidic in the body.
The best way to replenish our alkaline mineral stores and filter out toxic pollutants? Greens, baby!

Benefits of Consuming Greens:

:: Blood purification
:: Improved circulation
:: Strengthened immune system
:: Cancer prevention
:: Boost of light, flexible energy
:: Promotion of healthy intestinal flora
:: Improved liver, gall bladder, and kidney function
:: Cleared congestion, especially in lungs, by reducing mucus

When you nourish yourself with greens, you also naturally ‘crowd out’ foods that make you sick. Every bite/sip of the green stuff is one less bite/sip of unhealthy alternatives. Win-win!

There are a huge range of greens available year round, so explore your local farmers market for seasonal offerings and munch them often. If you get bored with your favourites, experiment with new greens that you’ve never tried before. Rotate a variety of fresh greens into your diet to achieve the greatest, sparkly benefits.

1. Smooth & Juicy

Go green with your juices and smoothies, baby! The most deliciously divine way to get your sparkle on. Click here for gallons of the good stuff.

2. Salad Starters

Start each meal with a small salad. Raw salad is refreshing, cooling, and supplies live enzymes. It’s also a great way to take the edge off your hunger and fill your belly with low-calorie, low-fat food. Bonus points for sneaking as many dark, leafy greens into your salads as possible. Check out these super salad recipes.

3. Herb Toppers

Fresh herbs add scrumptious flavour to any dish. Think coriander/cilantro and mint on Asian dishes, basil on Italian, and parsley on Middle Eastern cuisine. Try growing your own little windowsill garden and have fun experimenting with different herb combinations.

To make fresh herbs the main attraction, try this Quinoa Tabbouleh or Zucchini, Pea & Mint Salad.

4. Punchy Pesto

I love zingy swirls of Basil & Pine Nut Pesto on just about anything. You can also make pesto from kale, parsley, coriander, macadamias, pistachios, or almonds. Have fun experimenting and try it out in Risotto, Soup, Pasta or Raw Zucchini Noodles.

5. Green Tea

Green tea contains oodles of antioxidant and anti-inflammatory properties. And best of all, it’s incredibly portable so you can carry it with you anywhere. Sip often and let the benefits wash over you.

Ready to boost your sparkle? Join me on a 6-week journey of transformation. The new and improved Sparkle Project is HERE! Click here to learn more and jump on board. x

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Did I ever show you my ‘before’ pics?

Vegan Sparkles — Fri, 23 May 2014 04:57:25 +0000

This was me a few years ago:

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A bit different, huh?

When I look at these photos now, I could cry for my younger self. I felt trapped in a never-ending cycle of dieting, guilt and hating my body. I suffered from anxiety, insomnia, chronic eczema, painful digestion, mood swings and low energy.

I had a dysfunctional relationship with food that not only ruined my body but controlled my life.

Food wasn’t ‘fun’ for me then. It wasn’t simple or easy. Every bite came with an avalanche of guilt and feelings of weakness (you can read more of my story here and here).

I refused to listen to my body. It sent me oh-so many signs that it wasn’t happy with the processed ‘diet’ food I was feeding it, but my head wouldn’t listen. My head was in charge and it was going to show my body who was boss, dammit!

Every Monday morning when I stood on the bathroom scales, I’d fight back tears and declare: ‘I hate you, fat belly, and this week I’m going to starve you off!’

Sound familiar?

It feels a world away from where I am now. Peaceful, playful, present, happy, healthy, and best of all – free.

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But you know what? I’m not sorry that my journey took me there. My experience drives my passion to help women liberate themselves from the same sorts of issues. Knowing – first hand – just how devastating it can be to feel stuck in an unhealthy pattern helps me to be a more compassionate coach and truly understand what my clients are going through.

If you feel trapped in a destructive relationship with food (like I did), I’d love you to join me in The Sparkle Project, beautiful. It’s back, bigger and better than ever! More resources, more recipes, and more loving support to launch you into your happier, healthier life.

Grab your bathroom scales and get ready to throw them out the window.

The new and improved Sparkle Project is here! Click here to register now.

Or Click Play to learn more (in less than 2 minutes!):

See you on the inside, gorgeous.

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5 Ways to Bounce Back from Your Easter Binge

Vegan Sparkles — Wed, 23 Apr 2014 06:56:16 +0000

Easter can be a beautiful time to catch up with friends and family. It can also be a major sugar trap. Four days of Chocolate Eggs, Hot Cross Buns, more Chocolate Eggs…

Even certain Health Coaches who stayed true to their intentions and enjoyed their first alcohol-free Easter (and birthday!) in years, may still have found more sugar jumping into their mouths than necessary. Yes, I’m looking at you, dark-choc bunnies.

If Easter sugar binges have left you feeling ill, tired and cranky, you don’t have to stay that way for long, beautiful. Luckily there are 5 fast ways to get our sparkle back:

1. Nourishing Nosh

Remove the temptation to continue bingeing. If you have leftover chocolate, give it away or store it in the freezer. You can always pull it out again later and enjoy it in small pieces after you’ve given your body a little TLC.

Once you’ve cleared all the junk food away, head to your local farmers market or green grocer and stock up on fresh fruit, herbs and vegetables. Have some fun preparing simple, wholesome meals from scratch. Salads and Stir-fries are ready in minutes and are an easy way to fill your plate with vegetables the colours of the rainbow.

If you find that pesky sugar cravings persist, snack on fruit, or try roasting sweet vegetables like corn, carrots, beetroot, pumpkin or sweet potato. They’ll give you the sweet taste you crave, backed up with tons of sparkly vitamins and minerals.

2. Heavenly Hydration

Green juice is the fastest way to cleanse your bod and restore vitality after a sugar binge. Try a Rise & Shine Juice, Pineapple & Mint, or Monster Green Juice. Or get creative with other vegetable juices like an ABC Sparkle Juice or Orange, Lemon, Carrot & Ginger Zinger Juice.

Drink plenty of filtered water throughout the day to flush out toxins, and replace your usual caffeine fixes with peppermint tea, hot water with fresh lemon, or the Good for Everything Tea.

3. Soulful Solitude

If your Easter break included lots of socialising or Easter egg hunts for the little ones, it can easily lead to feeling burnt out after the holiday. Slip away now for a little quiet time. Catch up on sleep, meditate, read, journal, or just gaze out of the nearest window and daydream.

Spending time alone is an important way to recharge our energy – one that often gets overlooked when we’re busy. Remember that you don’t have to be productive every second of the day. Sometimes – especially after busy periods – you need to give yourself permission to just be.

4. Magical Movement

Exercise is often the last thing we feel like doing after a long weekend but it does wonders for recovery and quickly returns us to normal energy levels and sleeping patterns.

Serious, sweat-inducing cardio works best, but even just a short walk in the fresh air and sunshine will help to cleanse the body, clear the mind, and boost our mood.

5. Revisit Resolutions

Easter arrived a little later this year which means we’re already a third of the way through 2014! This can be a great time to revisit those resolutions you made with a wishful heart back on January 1st. Do they still ring true for you or do they need a little tweaking? What would you still like to see, feel, experience or achieve by the end of this year? How can you make that happen?

Think about all areas of your life – career, spirituality, health, relationships. Does anything feel out of balance? If so, what can you do to improve those areas? What would you like the next 8 months to look and feel like?

Making a new game plan can get you excited about moving forwards with your goals again and in turn, reignite your sparkle. And we all love that.

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