Women's Monthly Detox for Free
Women's Monthly Detox for Free

I came to Vaidyagrama for two primary reasons: 1. I wanted to see and experience the Ayurvedic panchakarma process first hand after studying it this past year, and 2. I wanted to get my menstrual cycle back (after 2 years of no period from being on oral contraceptives for so long) and heal my polycystic ovaries. I started the panchakarma process (diet, medicines, treatments, etc.) on January 5th and my period arrived on January 11th - a day full of gratitude, jumping for joy, and much, much relief! Over the past two years, I had been to more alternative healers than I could count on one hand on my quest to bring my cycle back naturally. As much as I tried to stay positive and keep experimenting with new methods with the hope that “this one has to work,” I always had in the back of my mind the gripping fear that something was seriously wrong and I was never going to be able to have children. I was diagnosed with polycystic ovaries which is a condition that can be no problem for some and cause infertility for others. There is no real “cure” in Western medicine; the focus is more on managing diet and lifestyle so that the hormone imbalance doesn’t worse and cause further complications. Since being diagnosed with this condition, I have talked to many different people and done much of my own reading / research in an effort to learn as much as I can to heal myself.  Indirectly, I have become really interested in how women’s hormones and menstrual cycles get so out of whack and how we can naturally bring our system back into balance. 

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Women's HealthStephanie Romehormone balance, women's health, menstrual cycle, detox, cleanse, healthy lifestyle, self-careComment
A day at Vaidyagrama, an Ayurvedic Detox Retreat
A day at Vaidyagrama, an Ayurvedic Detox Retreat

As you may know, I was studying Ayurveda in Sydney over the past 9 or so months before I left on my traveling adventure.  Ayurveda is the wisdom of life and longevity and perhaps the oldest existing body of knowledge on the healing process. It is not just a medical knowledge system, but an art of living in harmony with the laws of nature. When Ayurveda talks about wellness, it includes physical, mental/emotional, spiritual, social and environmental wellbeing - as holistic as it gets! It encompasses diet and nutrition, lifestyle, exercise, rest, relaxation, meditation, breathing exercises, medicinal herbs, and cleansing and rejuvenation programs for healing body, mind and spirit. 

As I had been studying the principles of Ayurveda, as well as learning the various treatments to bring the health of a person back into balance, I wanted to see Ayurveda is action in India, where it originated.  My teacher in Sydney suggested that, if I wanted to experience the real deal panchakarma process (body, mind, spirit cleansing/detox treatment), I should go to a place called Vaidyagrama near Coimbatore in Tamil Nadu, southern India.  Vaidyagrama is an experimental green Ayurveda healing community born out of the desire to “live simple, live well, live healthy and live happy!” How cute is that? It is a small, but lovely, eco-retreat in the middle of nowhere….which helps with pacifying temptations to sneak out and get myself some chocolate and a cappuccino! I stayed at Vaidyagrama for the month of January.  Sounds like a really long time, but it went by so quickly - I could have easily stayed another few weeks! 

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TravelStephanie Romeayurveda, detox, cleanse, healthy travel Comment
5 Ways to Avoid Vacation Weight Gain
5 Ways to Avoid Vacation Weight Gain

On this quest to be healthy, sometimes we can get wrapped up in all the the foods to avoid and forget to just live a little! I was certainly "living a little" (or a lot) on my trip to Sri Lanka. One of the best things about traveling is trying all the local foods. I usually follow a plant-based diet, focusing on lots of veggies, fruit, a bit of clean animal protein, and nuts/seeds while minimising gluten and dairy. In Sri Lanka, I was (loosely) adhering to my food philosophy but also experimenting a lot with the local fare. For example, I didn't hoe into the bread basket at dinner but I did eat the beautiful piece of coconut cake with cream served for dessert. Know what I mean? I'm not encouraging fully letting go of the reins on vacation and eating everything milky, gluten-y and sugary that comes your way, I'm merely opining that giving yourself more freedom (without the guilt!) is part of a healthy lifestyle. 

That said, no one wants to float home like a blimp after time away so here are some tips for weight maintenance while on holidays:

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Travel, Happy WeightStephanie Romehealthy travel, weight loss, healthy habits, healthy weight Comment
Sri Lanka - Where to Stay and What to Do
Sri Lanka - Where to Stay and What to Do

Following from my last post relating to some logistical things to know about traveling in Sri Lanka, I'd like to share with you some info on nice places to stay / visit and stuff to do on the South Coast and in the Hill Country which is where I spent a week. 

I'm regards to our itinerary, we a started in Colombo as it's the capital and major city closest to the international airport. I only allocated about 12 hours (overnight) here as I'd heard from several sources it's a bit of a non-event kind of place. If you're in to exploring markets and Buddhist temples, it might be worth giving yourself more time. After a touch-and-go mission in Colombo, we hit the new Southern Expressway south to the beaches. We made a short stop in Galle, a 17th-century Dutch city-within-a-fort, and continued on to Mirissa, one of the South Coast's most popular beaches. Many people go to Mirissa for the surfing, as well as the opportunity to see whales and dolphins on organised boat cruises. From Mirissa, we had only a short drive to Talalla Retreat, a surf and yoga haven near the beach.

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TravelStephanie Romehealthy travelComment
Ins and Outs of Traveling in Sri Lanka
Ins and Outs of Traveling in Sri Lanka

I recently had a week in Sri Lanka and had the most fabulous time! Smiling friendly people, endless beaches, majestic mountains, famous tea, cheap prices, yummy healthy food, and plentiful coconuts - what more could a girl want! 

Before visiting, when I pictured what the landscape would be like in Sri Lanka, I imagined gorgeous palm tree-fringed and golden-sand beaches and vibrant blue water. In reality, it was this plus much more! What I didn't know about was how stunning the centre of the country would be with all its waterfalls, mountains and tea plantations. When you can get uncrowded, picturesque beaches, misty mountain tops and lush greenery as far as the eye can see all I'm one short week, I'd say that's a holiday win! 

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TravelStephanie Romehealthy travel Comment
Healthy Living in Sydney - Part 3
Healthy Living in Sydney - Part 3

Any healthy lifestyle is not complete without a movement routine. I say movement instead of exercise because sometimes exercise conjures up ideas of strenuous exertion and/or pumping iron in sweaty revolting gyms. It's all good if that is your thing but for many people that's not enjoyable or necessary.  Instead, if you think of it as a movement routine, it translates to just doing something you enjoy that makes you move your body (i.e. walking, running, yoga, dance, bike, SUP, etc).  Bonus if you do it outside and break a sweat. Here are my favorite ways to get out there and move. 

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TravelStephanie Romehealthy travel, healthy lifestyleComment
Healthy Living in Sydney - Part 2
Healthy Living in Sydney - Part 2

Following from last week's post which gave you the run down of all my favorite whole foods cafes in Sydney, this week gives you all the info on local farmers markets and health food stores.  

If you live in Sydney, or plan on setting up shop for a little while, it's essential that you know where to get the freshest produce, as well as where the nearest bulk bins are so you can get your daily dose of organic dark chocolate macadamia nuts.  Or maybe that's just me... 

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TravelStephanie Romehealthy travel, healthy lifestyleComment
Healthy Living in Sydney - Part 1
Healthy Living in Sydney - Part 1

As my time living in Sydney has come to a close, the nostalgia has already set in for my last four years there. Sydney really is a one-of-a-kind city and I will miss it, along with all my gorgeous family and friends, immensely.  I could easily launch into a full tribute to Sydney giving it a massive plug for anyone who hasn't yet been here, but instead my intention for this three-part series is to highlight how this stunning harbour city makes it so easy to live healthfully.  

Sydney's comfortable, temperate climate (warm summers and mild winters) makes it very conducive to spending a lot of time outside. There are tons of outdoor cafes/restaurants/bars, endless beaches and parks, and a plethora of farmers markets to provide fresh, local produce all year round.  In general, Sydney is a pretty progressive and health-conscious city...particularly in my neck of the woods.  While there is no doubt most everyone enjoys a cold beer on a summer's day, usually (s)he earned it in some way, whether it was a morning surf, soft sand run, ocean swim, paddle board, bike ride, the list goes on.  I think the fact that we all have to be in a swim suit three quarters of the year definitely provides a bit of motivation for staying fit and healthy!  

I have absolutely loved calling Sydney my home over the past few years and I hope to share some of that love with you here. I have put together many of the places I would frequent and things I would do that keep me nourished, grounded, happy and well. My lists are not comprehensive for the city as a whole.  I lived in the Eastern Suburbs for the past four years so these lists suggest spots to go and activities to do around that general area. 

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TravelStephanie Romehealthy travel, healthy lifestyleComment
Top 5 Travel Essentials
Top 5 Travel Essentials

In one week, I am off on my Asian adventure! I could not be more excited...and frantic. Not only am I packing up my 4-year life here in Australia to move to the U.S., but also I'm preparing to go on a 3 + month excursion around the eastern hemisphere. Yew!!

I will be pin-balling around Asia to 6 different countries before arriving in my final destination of Denver, Colorado.  My itinerary includes a whopping 15 flights and quite a few punishing lay-overs. I give the full run down of my trip here. 

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TravelStephanie Romehealthy travel, nutritional supplements Comments
I'm Going on a Trip!
I'm Going on a Trip!

....but not just a quick jaunt like the other trips I have done over the past few years.  I'm talking a proper break.  And then I am relocating to another continent.  So really, it's more than just a trip! 

I have lived in Sydney for a little over four years now.  I have absolutely loved getting to know this stunning Harbour City in which I was born and, more importantly, getting so much closer with the amazing family and friends I have here.  

Sydney (and Australia in general) has always been very dear to my heart.  That will never change. I will forever treasure all the incredible experiences and opportunities I had here and all the amazing people I got to spend time with along the way.  But, it's time for me to make a change.

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TravelStephanie Romehealthy travel Comments
Go-To Breakfast, Lunch or Dinner
Go-To Breakfast, Lunch or Dinner

I love this meal.  Any time of day, it hits the spot beautifully. I have no qualms about eating breakfast foods for dinner or lunch foods for breakfast.  You'll often find me having a bowl of porridge for dinner or a piece of salmon for breakfast.  I don't categorize foods or meals as only appropriate for certain times of day.  If it's delicious and healthy, I'm down.  

Eggs are, in my mind, the perfect food, not only for their nutritional profile but also because of their versatility for breakfast, lunch and dinner.  They are chock full of high-quality protein, healthy fats, as well as being an awesome source of antioxidants, Vitamin A, D, potassium, folate and calcium.  

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RecipesStephanie Romebreakfasts, lunches, main dishes, paleo, gluten free, dairy free, sugar free, anti-inflammatory Comments
Strawberry Chia Mousse with Cashew Coconut Cream
Strawberry Chia Mousse with Cashew Coconut Cream

I reckon I love coconut more than anyone I know.  I eat it every single day without fail in one form or another. There are so many variations of the beloved coconut and I love all of them just about equally.  The following are constantly being replenished in my house: coconut oil, milk, cream, yogurt, kefir, ice cream, dried cubes, flakes, dessicated, shredded and, of course, whole fresh young coconuts with their delectable soft flesh and sweet water. Delicious! Just writing about it makes me want to rush out to the shops and get one.  Alas, I won't, but I will continue to bang on about my love affair. One of the best things about coconut is the fact that it is has a beautifully sweet taste (without fructose) so it nips sugar cravings in their tracks. It contains saturated fat which is really good for you and fills you up so you don't need heaps of it to feel good and satisfied.  Another awesome thing about coconut is that you can go either savory or sweet with your coconut creations. It works well for both! As for savory, I cook all my veggies in coconut oil.  I love adding a bit of coconut milk or cream to soups and curries in winter, and often just sprinkle some shredded or flaked coconut over any lunch or dinner meal. As much as I love coconut added to savory recipes, coconut combined with sweet flavors is where the real magic happens! Coconut milk is the liquid base for most of my smoothies.  I eat coconut yogurt with muesli / granola many mornings and coconut ice cream on the reg for dessert. You'll often find me sipping on a baby coconut and then digging in to get the fresh out for a snack.  Sometimes I even eat the flakes in handfuls right out of the bag. As I mentioned before, I rarely let a day pass without a dose of coconut-something and I don't see this coconut-love fading any time soon.  

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RecipesStephanie Romedesserts, breakfasts, snacks, gluten free, dairy free, sugar free, anti-inflammatory, vegan, paleoComment
Is Dairy Scary?
Is Dairy Scary?

Over the last decade or so, dairy has been the subject of much debate in our society. We have alternative practitioners and nutrition-world rock stars preaching the dangers of dairy and how it is totally unnatural to drink the milk of another species.  On the other hand, we have the conventional medical community, as well as the federal government food pyramid, instructing us to consume 2-3 servings per day to satisfy our daily calcium requirement in preventing osteoporosis.  Additionally, we have USDA-managed programs pumping big dollars ($550 million advertising spends) into campaigns urging Americans to buy more animal foods - examples include the (in)famous "Got Milk?" campaign and the widespread slogan: "Milk. It does a body good." With all these conflicting messages coming at us left and right, it is no surprise so many of us are confused about whether or not consuming dairy is a good choice. 

Agribusiness has become a scarily powerful influence over our everyday food-buying choices through its manipulating health claims, artificially low prices, and heavy control over legislation and regulation.  I find it frightening how much control animal producers have over what consumers buy and believe to be healthy.  With around 60% of the world somewhat lactose intolerant, I think it is important for us all to be informed about the potential health risks associated with consuming dairy so that we can decide for ourselves what to eat rather than being told (manipulated?) by the government and/or dairy industry.  

Below are some considerations as to why conventional dairy may be doing more harm than good: 

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NutritionStephanie Rome Comments
Asian Fusion Chicken and Raw Veggie Noodle Salad
Asian Fusion Chicken and Raw Veggie Noodle Salad

I absolutely adore clean, fresh and vibrant Asian flavors.  My first exposure to, and subsequent adoration of, Asian cuisine was during my first visit to Asia four years ago with two of my best mates, Anna and Alexandra.  "The Asian Crew," to which we are often referred (which is funny, but more strange, considering we went to high school and college together too - not just Asia - ha), backpacked around the southeastern countries of Asia (Vietnam, Laos, Cambodia, Thailand, and Singapore) for two months after graduating from UVa.  In addition to visiting temples, getting scuba-certified, hiking through jungles, rafting down rivers in inner-tubes, and drinking vodka from buckets (as you do when you're 22), we embraced each country's slightly different cuisine and were even 'cultured' enough to take a cooking class in Cambodia! While none of us had much of a cooking background, we had such exciting experience learning about and experimenting with all the Asian ingredients which were so foreign to us at the time.  I remember being so inspired to get home and cook up for our parents all the recipes we learned during our class.  Unfortunately that plan never eventuated (maybe because we couldn't find banana leaves in Richmond?), but hopefully the recipe notes are still somewhere at home that I can dig up now that my Asian food passion has made a resurgence. 

When I say I love Asian food, what I mean is that I enjoy certain flavors and styles of cooking, rather than any particular country's cuisine.  If I had to choose, though, I would say I favor Thai, Vietnamese and Japanese the most, over Chinese, Malaysian or Indonesian. When you consider that many of these Asian countries share borders, and inevitably, common ingredients, it's no wonder Asian Fusion cuisine, which is just combining flavors from different countries, has become so popular. 

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RecipesStephanie Romelunches, main dishes, gluten free, dairy free, sugar free, spring/summer, anti-inflammatoryComment
Why You Should Eat Fruit Alone
Why You Should Eat Fruit Alone

 ....Not alone as in isolation, but alone as in without any other foods and on an empty tummy. 

There are two main controversies around eating fruit and I'd like to explore both so you can make an informed decision about whether eating fruit is a healthy choice for you. 

The first relates to the sugar content in fruit.  Those who reject fruit as a healthy dietary choice point to the Glycemic Index and claim that eating fruit causes blood sugar spikes.  These fruit-haters also point out that fruit sugar is high in fructose which is difficult for the liver to metabolize and therefore turns directly to fat in the body. While this fructose-becomes-fat assertion is accurate, I don't believe that these critics are looking at the full picture. Fruit does contain fructose, but the whole food package that it comes in also contains fiber.  Fiber not only restrains us from consuming large amounts in one sitting (unlike high-fructose corn syrup or agave), but also, along with antioxidants and vitamin C, it helps to inhibit rapid fructose assimilation into the bloodstream thus minimizing the negative effects.  

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NutritionStephanie Romegut health, healthy habits Comments
Work Lunch + Quinoa and Chicken San Choi Bow Recipe
Work Lunch + Quinoa and Chicken San Choi Bow Recipe

Wanna know the secret to cutting the office afternoon snack attack?

Eat an amazing lunch!

So simple, but so crucial.  

When we eat the same ol' unsatisfying meal day after day, or simply don't eat enough, for lunch, it's no wonder we find ourselves raiding the kitchen in the break room or, worse, the vending machine come 3 o'clock. Instead, if you make your mid-day meal delicious and satiating by including some good fats and protein, those heavy eyelids and uncontrollable sugar cravings will become distant memories. 

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RecipesStephanie Romelunches, main dishes, gluten free, dairy free, sugar free, spring/summerComment
How to Eat Clean in the Bush
How to Eat Clean in the Bush

For the long weekend, I went camping with an awesome group of people down the south coast at a place called Bendalong.  When Eb, my gorgeous friend and fellow wellness chick (check out her kick-ass blog - http://everyhealthyday.com/), suggested the idea, I immediately jumped on-board despite the fact that I own absolutely zero camping gear here in Sydney.  This minor snag was quickly pushed out of my head to make room for images of roasting s'mores and sleeping under the stars.  I couldn't wait to get out of Sydney for the weekend and spend three days chilling out in the wilderness.  

Even before beginning to think about how and from where I was going to source a sleeping bag, mattress pad, tent, etc. (you know, the camping essentials), I was making a running list in my head of which foods and snack items I'd need to get me through the weekend without my home fridge and pantry.  Whenever I go on a trip away from home, no matter how long or short, civilized or provincial, I always go prepared with healthy food.  As I had never been camping before in Australia, much less to this particular location, I wasn't sure just how far into the bush we were going to go.  Were we hiking to our campsite or car-camping in a caravan park? Were there refrigeration capabilities or were we bringing eskies? Were there cooking facilities or were we eating from packets?  I had no idea.  I didn't have much time to prepare, so I decided to just organize healthy breakfast foods and snacks and hope for the best for the rest of our meals!  Luckily Eb is a seasoned camper so I knew I wouldn't be the only one steering clear of the hot dogs and going in search of nutritious nibbles. 

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TravelStephanie Romehealthy travel Comment
Five Favorite Clean Desserts
Five Favorite Clean Desserts

From time to time (every night?), I like to indulge in a bit of sweetness.  Most often, however, I don’t have the time or energy to whip up something fancy.  When it comes to making an at-home dessert, I have three main criteria: 1. it doesn't require me to turn on the oven, 2. it doesn't entail too much prep work or clean up, 3. it's made from real foods without refined sugar or any other nasties.  I want it to be simple, clean and sweet-tooth-satisfying without being loaded with a bunch of heavy ingredients devoid of nutrients.  That’s not too much to ask, is it?  

Free from gluten, wheat, dairy, eggs, and refined sugars, these are my five favorite plant-based (and mostly raw) desserts which are all guilt-free ways to treat yourself when the sweetness craving strikes.

I’ve broken them down into categories: Easy, Easier, and Easiest.  Easy recipes involve a bit of pre-planning and/or delayed gratification while the easiest recipe is for when you need that sweet hit immediately!

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RecipesStephanie Romedesserts, gluten free, dairy free, kid-friendly Comments
Bloated? Tired? Irritable? Candida Could Be The Cause
Bloated? Tired? Irritable? Candida Could Be The Cause

You may have heard of Candida albicans before, but perhaps you don’t quite understand the full picture or how this nasty little fungus could be at the root of your health problems.  One reason for many people’s lack of understanding is the fact that it is not something traditional doctors acknowledge in their practice.  Conversely, Candida albicans, often shortened to just candida, and its relationship to many chronic illnesses is very well established within the alternative and functional medicine communities.  As I have had to rid myself of this extremely resilient yeast, I would like to shed some light on it for you as well as share my own experience with overcoming it.

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Gut HealthStephanie Romecandida, cleanse, gut health, microbiome Comments