Co-creating wellness. That is the principle that Ora was founded on – because we know that wellness isn’t just about the supplements you take. It’s about how your mind and body connect. It’s about sitting still and stopping – not rushing. It’s about waking up each morning and mindfully putting yourself first.

At Ora, we want to be an ongoing part of your wellness journey. We want to co-create wellness with you, inspiring healthy choices in all aspects of your life (our 100% plant-based supplements are certainly a good start). So, for those of you  slowly emerging from lockdown and looking for a reboot, we’ve asked Naturopath Emma Sutherland of Studio You for her top tips.

Remember, wellness doesn’t have to be complicated. Or hard. We all live busy lives but making small changes in your life can have a huge impact. We’re here to support you.

1. Reach for superfoods

• Turmeric – one of the most recently discovered fertility superfoods, turmeric is receiving a lot of attention due to its antioxidant and anti-inflammatory effects. The active compound is curcumin, which gives turmeric its bright yellow colour. Use fresh turmeric and grate it into stir fries, omelettes or curries.

• Red capsicum – they are rich in vitamin C and 1 cup contains 117mg of the immune-boosting nutrient. They make the perfect snack when combined with hummus or guacamole. Remember that as vitamin C is a water-soluble nutrient, it is best eaten raw.

• Pumpkin seeds – the “on the run” fertility superfood, which is a great source of zinc, the mood-boosting amino acid tryptophan and healthy monounsaturated fats. 30 grams of pumpkin seeds will give you 40% of the recommended daily intake of magnesium too.

• Sesame seeds – your highest source of zinc and calcium.

• Chia seeds – a native to South America, chia seeds are a wonderful source of protein and are also high in fibre. A perfect choice to stabilise blood sugar levels. I add a teaspoon of chia seeds to my cereal, porridge or smoothie and they also make a great snack when combined with yoghurt.

• Quinoa – a superfood of the South American Incas for over 5,000 years, quinoa is a relative of spinach. It is considered a grain by many and being a complete protein, it contains all nine essential amino acids. Quinoa contains a plethora of nutrients that boost vitality and support healthy DNA. Use quinoa instead of couscous or rice.

2. Set some goals 

• Aim for five different coloured vegetables at every dinner.

• Juice – aim for 75% vegetable and 25% fruit, with a nutrient driver like ginger, lemon or parsley.

• Salads – raw, fresh salads contain a mountain of goodness. Always add fresh herbs at the end.

• Swap caffeine for herbal tea (rosehip is high in vitamin C, while liquorice root will tonify your adrenals and reduce stress).

• Smoothies – start with a base of coconut water or almond milk, add natural yoghurt, chia seeds, frozen berries or Ora's Organic Greens Superpowder and finish it off with your favourite superfood, such as acai.

3. Start your day with breakfast

Sutherland recommends either 1 cup oat porridge, 1 tsp. chia seeds, banana, 1 tsp. flaxseeds, drizzle of honey and almond milk; or stewed apple, pear and prunes with cinnamon and ½ cup natural yoghurt and 2 tsp. chia seeds.

4. Small changes add up and make a difference

“Always remember that small changes add up and make a difference. Whether it’s an extra glass of water each morning or making sure you don’t skip lunch,” says Sutherland. She advises you aim to eat a wide variety of foods to obtain as many nutrients as possible through your diet. “Foods rich in vitamin D (milk, fish, shellfish, eggs, yoghurt), folic acid (beans, vegetables, fruits, berries, lentils) and omega 3 fatty acids (oily fish such as salmon, mackerel and avocado, nuts and seeds) are a must,” she says.

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