One Wellness in Perth, Western Australia | Alternative & holistic health service

One Wellness

Locality: Perth, Western Australia

Phone: +61 401 925 824

Address: 460 Stirling Highway 6011 Perth, WA, Australia

Website: http://www.one-wellness.com.au

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• Gym/Physical fitness centre
• Medical and health
• Alternative & holistic health service

25.01.2022 Gut Health - Insoluble Fibre This is the indigestible part of plants and complex carbs that bulks up your stools, doesn’t dissolve in water + helps your stools to pass more easily... so it’s biggest job is to prevent constipation Promotes bowel movements + digestion, reduces risk of haemorrhoids + piles, + since gut bacteria feed off this source of fibre, it helps to grow good gut bacteria + create a healthy, diverse microbiome... So if you’re struggling in the department... get more of these in your guts! - Blueberries - Broccoli - Carrots - Celery - Corn - Cucumber - Eggplant - Grapes - Green beans - Kale - Kiwi fruit - Legumes - beans, chickpeas, lentils - Parsnips - Pineapple - Potatoes - Raspberries - Rhubarb - Spinach - Strawberries - Sweet potato - Zucchinis + make sure to keep the skin on your fruit + veggies where you can to get the best fibre + nutrients out of them - Bread - multigrain + wholemeal - Brown rice - Buckwheat - Couscous - Quinoa - Almonds - Peanuts - Walnuts - Chia seeds - Pumpkin seeds - Sesame seeds Don’t forget to hydrate! Fibre only does its best work with water to help fuel it, so drink up the H2O Kel x

23.01.2022 Low Fat Creaminess So many questions about how to make a low calorie, low fat creamy pasta sauce... so here is my low fat hack! Half the calories + a crazy amount less fat... give it a go + let me know ... Happy eating! Kel xx

21.01.2022 I am obsessed with colourful carrots! I fell in love with the rainbow heirloom carrots I found years ago @mtclaremontfarmersmarket - red, white, yellow, purple + orange... way to eat the rainbow! Did you know the majority of carrots were originally purple! + somewhere along the way orange ones were made the of choice ... Including carrots in your diet can aid in weight loss as it’s a good source of fiber + biotin; they help to lower cholesterol + blood pressure thanks to potassium; may reduce the risk of cancer due to the carotene in them (alpha + beta carotene); are great for bone health thanks to vitamin K1; aid your eye sight + immune function thanks to vitamin A... + depending on the colour you’re munching on there are a bunch of carotene antioxidants that are a bonus boost for your body So many reasons to hit the rabbit food + get munching! Kel x Love how this little guy jumps into any photo involving food

20.01.2022 Eating healthy does not have to be hard! Take this Green Goodness Falafel Bowl I made for lunch the other day... took 5 minutes! Had around 2 cups of green veg in it, falafel + goats cheese feta for a bit of protein and some olive oil to dress. Delicious, satisfying + healthy AF! Happy eating! ... Kel x

19.01.2022 10 things about me! In all these years I’ve never introduced myself! It’s a new year, so now is as good a time as any 1. I am beach obsessed! I go at least once every day... I’m pretty sure I was supposed to be a mermaid but for someone who loves the beach + ocean so much, I also have a crazy fear of sharks ... 2. I don’t drink coffee not because there’s anything wrong with it, I just don’t like the taste 3. As a kid I injured myself a lot! Name a bone and I’ve probably had a scrape with it... thank god surgeons weren’t so snip happy then... the only thing that’s strengthened me + kept me off operating tables is Pilates! 4. I’m a total book worm Autobiographies, biographies, fiction, nerding out on nutrition + anatomy books... I would spend hours a day if I could 5. I have an unhealthy obsession with the real housewives... but I once read a study that said people of higher intelligence like reality TV as it gives their high functioning brain a rest... so I’m going with that 6. I used to be a psychologist who specialised in developmental disorders such as Autism 7. I am a tea addict! I have at least 4 cups a day. First thing in the morning, I have @nerada green tea + end the day with their peppermint which is the best! 8. I’m a little autoimmune kid myself, I am Coeliac + have chronic asthma so my own nutrition is based around supporting those... so I understand what my clients go through + make plans that suit their specific health needs too 9. I love our home being filled with plants but I have a black thumb with our plant babies so thank god for my husband! 10. I haven’t used a beauty product with chemicals in it for 10+ years. I aim to live a low tox + sustainable life so that’s no household or body chemicals + recycling, composting, not using plastic... all the green loving things Learn something new about me you didn’t already know? I’d love to know about you! or do this on your page + tag me in it Kel xx

19.01.2022 ‘If your spine is inflexibly stiff at 30, you are old; if it is completely flexible at 60, you are young.’ - Joseph Pilates Kel x @territory.by.petastenhouse

18.01.2022 Soluble Fibre Is fibre that easily dissolves in water and is broken down in the colon Soluble fibre attracts water to your gut, softening your stools, preventing constipation + supporting regular bowel movements... It helps you feel fuller for longer + may also lower your cholesterol + blood sugar Fruits + vegetables are always a great source of fibre but some specific sources of foods that contain high amounts of soluble fibre are: - Oats (not gluten free appropriate for coeliacs) - Peas - Beans + legumes - Apples - Citrus fruits - Carrots - Barley (not gluten free) - Psyllium - Brussel sprouts - Avocados - Sweet potatoes - Broccoli - Pears - Figs - Nectarines - Apricots - Guava - Flaxseeds - Sunflower seeds - Hazelnuts To get every fibrous benefits out of all this whole food goodness make sure to keep your H2O intake nice + high Kel xx

18.01.2022 Sunset crabbing

18.01.2022 all the warm fuzzy feels!

18.01.2022 So thankful for my beautiful friends + fam who celebrated my hen’s day with me on the weekend! Missing some of my besties thanks to rona + Adelaide’s elusive pizza boy but I am so thankful to have been able to celebrate at all given these crazy times. My amazing bridesmaids organized the most beautiful day + night. So lucky to have all these wonderful people ... Count down is on! Kel x

18.01.2022 2021 It’s a new year - hopefully happier, healthier + a little easier for everyone! Starting the year like this, it’s hard not to feel beaming about it The year ticking over is a time of new beginnings, fresh starts, new found motivation, possibilities, the courage to make life changes... + resolutions...... who hates these? + who finds them impossible to stick too?!? Resolutions aren’t a necessity, but if you’re ‘resolution’ inclined but can never stick to them, write down a couple of goals for the year! Achievable goals that don’t put you under loads of pressure on a daily basis... for instance, I want to read a book a month this year + commit to making sure I hit my 10000 steps everyday to make up for a whole lot of sitting in 2020! Kel x

14.01.2022 Some reprieve from my amateur snapping with a little brekky bowl recipe of mine getting the professional paparazzi treatment from the epically talented @territory.by.petastenhouse Kel xx

13.01.2022 Morning Routine On the days where I’m not up at the crack of dawn + straight out the door to teach Pilates at 6am... I give myself about 30 minutes of quiet time to myself... this includes a 5-10 minute meditation, a cup of organic green tea + reading a chapter of my book while having puppy snuggles + then I stretch, foam roll or release my body... these are by far the days that I feel the best, am more focused + the most productive... Now it doesn’t happen everyday, but I... do my best to at least give myself 10 minutes a day of something that recharges me Carving out a bit of self care + me time goes a long way! What’s your morning routine? Kel x

12.01.2022 Weekend adventures chasing wildflowers in our beautiful countryside The wildflowers come out once a year + brighten up the red dirt... amazing wreath flowers pop up along dirt roads for only a few weeks. The colours are magical + photos do not do them justice If this year has taught us anything, if you want to do something, do it now! Explore, experience, wander, investigate, travel... our state is so beautiful! We’re so lucky to have so many incredible places to roam @ Western Australia

12.01.2022 Helping people, seeing people’s bodies move in ways they haven’t in years or never have before, watching people achieve things they thought they never could, ridding clients of pain, helping them grow stronger, seeing them become more confident, comfortable + happier... best job in the world @territory.by.petastenhouse @_evolvestudio @_evolverehab ... Kel xx

11.01.2022 Hot chocolates are my weakness! I don’t drink coffee so it’s my warm drink of choice... other than a million cups of herbal tea a day! I would only ever have one a day but I wanted to find a better alternative + cut out the inevitable sugar hit that goes with a hot choccie... so I gave cacao a whirl! Not going to lie, to start with it’s bitter + compared to a hot chocolate, it took a bit of getting used to. But now I prefer it! I’m a lot brighter in the morning + don’t get an...y type of crash throughout the day A tablespoon of cacao has basically no carbs at around 1g compared with hot choc sitting at around 10g + cacao has around twice the fibre of cocoa powder. Cacao has 0g of sugar compared with almost 10g (over 2 teaspoons!) in cocoa (* hot choc cocoa powder varies depending on the brand, some will be better than others so read your labels) I use an organic cacao + also mix in my @kissedearth hydrolised bovine collagen + magic 8 medicinal mushies + milk of choice (which changes day to day) so I pack it with as much goodness as I can Now it’s not to say I never have one, I do , but it’s no longer daily + I feel a lot better for it... would you make the choccie switch? Kel x

11.01.2022 The food in the north west has been next level... our beautiful little seaside towns serve the freshest seafood I’ve ever eaten! This coeliac kid thought small towns were going to be tough + was ready to be cooking the whole time but in every town we’ve been in there has been every alternative you could want This seafood platter from Fins Cafe in Coral Bay was delish! + they made it gluten free for me ... Kel x

10.01.2022 FOOD SWAPS I love a laksa or curry just as much as anyone but when it comes to choosing a base for your sauce not all coconuts are created equal. First check is the ingredients list. The only brand I recommend buying is @ayam because they are the only brand that don’t contain additives, chemicals + guar gum. We want to avoid numbers on our products as much as possible so this is an automatic winner.... While there’s not an earth shattering difference between the cream + milk if you’re wanting to save on calories, fat + particularly saturated fat + sugar in your day then coconut milk is the winner. I choose coconut milk every time, still creamy, still delicious + better for your health + waistline. Happy eating! Kel x

10.01.2022 The whole staircase can look overwhelming, it’s the unknown, it’s completely out of your comfort zone... but the first step is just dipping your toe in the water, investigating your options, starting on one of those things on your goals list, doing one thing at a time, reaching out for help + putting one foot in front of the other I am often contacted by people who want the take that first step but it takes them months to start because they’re worried I’m going to completely ...shake up their lives, take everything away from them + make them feel bad about where they’re at... NO WAY! I’m here to make you feel great about yourself + teach you skills to feel empowered with your health! Some people love me taking the reigns but there is no ‘one size fits all’ approach + for those that need to take things more slowly, then we figure out what works for you Whatever staircase you have to climb, take that first step, get comfortable there + then keep on climbing! You can do it! Kel x

09.01.2022 Pilates is... lean muscles, strength, core stability, flexibility, mobility, muscle tone, structural support, movement, freedom, injury treatment + prevention, mental + physical release, body awareness, sweat, body confidence What else is Pilates to you? Kel xx... @territory.by.petastenhouse

09.01.2022 Easy, nutritious + tasty AF are the 3 boxes I like to check with the meals I create for my clients + eat myself! Including the chopping up the sweet potato and chucking it in the oven in advance, which is a 5 minute job, this meal took 10 minutes total to prep and 10 minutes to cook 100% whole food, lean protein, healthy fats, complex carbohydrates + a load of nutrient dense veggies make up this dish of garlic + parsley scallops + paprika + chilli prawns with homemade swe...et potato chips + lemon pepper greens It doesn’t have to be complicated or time consuming to deliver what you need Kel xx

08.01.2022 I don’t use any nasties in any of my skin care + body care. I’m all about natural, chemical, paraben, sulphate, carcinogen, cruelty free beauty + I’ve always preferred to buy local, but since the covid crisis hit us it’s now a non negotiable for me. As a small business, I’m also all about supporting small business and this beautiful brand ticks all of these boxes! This lovely little scrub is WA made + owned, chemical free, organic, sustainable + recycled I used it all ...over myself + I loved it! There are 3 different types - coffee, wild orange + vanilla + I’ll definitely be getting the bundle of all 3 from @scrub_skinco to replace this one Kel xx

06.01.2022 Don’t try to change your whole lifestyle at once, that’s way to overwhelming!!! We can only expect so much of ourselves when we have busy lives, partners, family, friends, pets, hobbies + the million other responsibilities we have in a day Start with one step at a time, nail that step + then move on to the next change you want to make Write down your goals... they may be you want to drink more water, eat a cleaner diet, workout for an hour every day, start a morning routin...e, or an evening routine, meditate, take up a practice - running, swimming, Pilates, yoga... whatever it may be... Start with one, conquer it, make it a habit that becomes a part of your day + when you don’t even have to think about doing it anymore, when it becomes routine, hit the next goal One step at a time is doable... you got this Kel x

05.01.2022 a good little reminder for the start of a new week Kel x

05.01.2022 Fibre So when I did my ‘Truth Tuesday’ on my stories the other week around gut health there were so many questions about the peer reviewed research I put up all around fibre, what pre + probiotics are + what insoluble vs soluble fibre are so these are going to be my nutrition tips over the coming weeks! First up, fibre as a whole... fibre is:... * found in the indigestible parts of plants; they are the parts of the plant food that escape digestion * having the right amount helps keep the digestive system healthy, aids in weight loss + weight control + has a positive impact in conditions such as diabetes + heart disease * there are 2 types: soluble + insoluble fibre * Fibre won’t work without water so you need to keep hydrated to keep your bowels healthy * it is recommended that women should be having 25g of fibre per day but I would recommend more around 30g per day * men are recommended to have 38g per day * if you can get 5 serves of veg in per day (around 400g) then that should get you close to your recommended amount However... like anything, too much of a good thing is often detrimental, we don’t want too much fibre so stick to a range below 40g. There’s further study into fibre at the moment + how much is too much (I read a study testing about 50g a day last week but it’s being tested out on rats atm so very much in scientific infancy) so if the guidelines change, you guys will be the first in the know The take home... Whole foods for the win! Eat lots of fresh fruit + veggies , fibrous carbohydrates + drink lots of water so the fibre can do it’s thing Kel xx

04.01.2022 One not so nutritious meal or one day of eating out, celebrating or not sticking to your usual routine does not require you to starve yourself, fast, skip meals or even restrict calories the next day Calories dropped to malnutrition + disordered eating should never be promoted by any one Your body needs energy (calories) EVERY SINGLE DAY!... If you didn’t have your usual healthy food day yesterday then all you do is get back into your routine One day is a drop in the ocean, it’s up to what you consistently do. Be consistently healthy, eat majority whole foods + enjoy a donut every once in a while #balance Kel xx

04.01.2022 Counting down to a new year + making plans for what we want next... what is good for you? What do you want more of? and what has got to go?!?

04.01.2022 Vitamin D Notice how in summer time your mood is brighter, you’re more energetic, you have a greater sense of motivation... well you can thank vitamin D for a whole lot of that pep in your step! There’s so much chat about Vit D deficiency these days but what should we take + how much?... Firstly, you need to get your Vit D levels checked by a GP via a blood test before you go taking anything! Unnecessary supplements of any kind are a waste of money + in some cases can cause you more harm than good so please get them checked before hitting the pharmacy I would also recommend aiming to get it naturally through the sunshine + foods such as fatty fish, fish oils, egg yolks, butter, mushrooms grown out in the sun + foods fortified with Vit D There are 2 main types - D2 + D3 D2 mainly come from plant based + fortified sources whereas D3 come from our more animal based sources + is made in our skin when exposed to the sun If upping these foods in your diet isn’t making leaps + bounds in your levels then you may want to supplement in the short term for a boost while continuing to include these foods in your diet + getting out in the sun D2 supplements are generally accepted as being less efficient at boosting your stores + the quality of these supplements comes into question... I would generally opt for a D3 supplement if you want to see results more quickly When it comes to how much you should take recommendations are in the range of 400 - 2000 IU (1050 micrograms) + this is where it’s important to speak with your doctor or nutritionist/dietitian about how much you should be having to improve your deficiency specific to your needs So go eat some eggs + mushies on toast in the sunshine... happy eating! Kel xx

04.01.2022 self care space looking after numero uno is such an important part of being healthy! if you invest time into yourself, how you care for your outside + inside become more important to you... which would be made easy if. you had this stunning little haven to pamper and preen yourself in... what dreams are made of! this sanctuary is going on my bucket list! ... I think you’re either a bath or a shower person + I am the latter... I love my shower! Twice a day, every day, your skin is your biggest organ so it’s worth taking care of! + I definitely have a little ritual around it... - body brush for toxin flush + lymphatic drainage - warm shower that I either prep for an at home facial in or do a hair treatment while I tick all the necessity boxes - cold blast of water to finish to close my pores + boost my immune system - moisturise with a chemical free body moisturiser + if I’m sore from training I use @thebasecollective which makes your skin feel amazing + also puts you to sleep like a baby - moisturise + massage my face with my jade rollers for collagen boosting + firming on a good day, I do this full routine twice, that rarely happens!, but even if only parts get done, it’s a bit of me time, a brilliant de-stress + fits in with something I already have to do all up this is probably something do in 15 minutes, not a lot of time for a big benefit Kel xx @maurieandeve

04.01.2022 Hey let’s this year stop referring to food as ‘good’ or ‘bad’... sure there are some foods of high nutritional value + some with low; some foods packed with antioxidants + vitamins while others aren’t so much... but the reality is it’s all just food Let’s see food as fuel, energy, hormone balancing, the help you need to get a good nights sleep, that thing that helps your muscles recover + get stronger... but let’s get the G + B words out of our 2021 vocabulary, they do far mo...re harm than good! When it comes down to it, YOU choose what types + what quantities you want to eat of any type of food... so if you’re feeling like maybe the ones you’re putting in aren’t giving you the outcomes that you want + you’re struggling to find the balance that works for you, I’m here to help Kel x

02.01.2022 Ain’t that the truth! Restriction, deprivation, counting calories, eliminating entire food groups, drinking shakes, juice cleanses, apple cider vinegar tablets, laxative tablets, keto, low carb, fat free, sugar free, no red meat, no meat at all + the rest... none of this is fun, sustainable or good for mental health + self worth... There is no one way to eat, there is no one method that works like magic to have you looking + feeling your best... weight loss + the best pattern... of eating for you is individual to you! Remember that most weight loss methods may shrink you short term but can have seriously long term effects on your health! Think of your overall health - gut health, bowel health, heart health, reproductive health + more before you go down one of these FAD style paths Kel xx

01.01.2022 Spring, so pretty much summer, is in the air + I am so looking forward to warmer weather, ocean swims, salty skin, beach sunsets, golden skin + constantly noshing on fresh summer fruits Let’s talk melons watermelon, honey dew melon, rock melon + pretty much any other melon you can get your hands on all contain around 90% water so perfect for hydrating yourself on warm days + they’re packed with vitamin c for summer skin that glows from the inside at the same time ...as boosting your immune system! Happy eating! Kel xx