<![CDATA[swiish]]> http://www.swiish.com/ Fri, 10 Apr 2020 06:01:58 GMT Fri, 10 Apr 2020 06:01:58 GMT LemonStand <![CDATA[WEEK 1: 30 DAY SLEEP SOLUTION]]> http://www.swiish.com/blog-post/week-1-30-day-sleep-solution http://www.swiish.com/blog-post/week-1-30-day-sleep-solution Mon, 06 Apr 2020 00:00:00 GMT

Hey SWIISH Tribe and welcome to Week 1 of your 30 DAY SLEEP SOLUTION… We can’t wait to start this with you. 

With each week focusing on a new element, we wanted to start by laying the foundation. Each week we will add to it, but we wanted to acknowledge that we’re starting slowly and easily. 

We have more info and expert advice to come, but with all that’s happening in the world, we don’t want to overload you all at once. 

This week we focus on the importance of establishing a night routine that works and supports you so you can rest, recharge and get some deep sleep.


As this week is all about establishing your night-time routine for a quality slumber, below we’ve written up some simple, fuss-free steps for you to build your own routine around.

Step 1: Set Your Sleep Hour

To kick-off, experts suggest you to focus on one thing in particular; timing. When you go to bed at the same time each night, you set your body into a good circadian rhythm. Try to pick a time that you want to be in bed by each night this week, then establish the rest of your routine around this. 

Tip: Be realistic with your bed-time. This isn't the time to set an unrealistic goal that will only make you more stressed. We’re after less stress!

Step 2: Brain Dump

Did you know that on average humans take in around 105,000 words a day? Yep, 105 THOUSAND!! Now that really is information overload. 

With a large majority of this adding to your to-do list, you may find your mind ticking late into the evening to decompress it all, thus keeping you awake. 

Many studies have proven that a “brain dump” before bed can be a powerful tool in shifting some of that anxiety and stress keeping you up. In fact, this recent 2018 study in the Journal of Experimental Psychology took it one step further. They compared which is more effective for inducing sleep; writing a to-do list or writing a completed list (similar to journaling).

What did they find? That those who spent 5 minutes writing out their to-do list before bed fell asleep significantly faster than the others! So, at this next step of your sleep routine we want you to grab a pen and paper, and spend just 5 minutes writing out your to-do list. Not only will you spend less energy stressing about tomorrow, but you’ll be able to calm the mind before bed and fall asleep much easier. 

Step 3: PJ Masks 

No not the cartoon PJ Masks. We mean PJ’s and face masks! 

With so much time spent at home, it can be easy to skip your usual self-care beauty routine and just go straight back to bed in those PJ’s you’ve been wearing... all day. So hold it there SWIISH Sleeper -  this is where you break that cycle. No matter what you’ve done that day, after dinner and your Netflix wind down -  hop up, jump in the shower and do your nightly self-care beauty routine. It doesn't have to be complicated or long. Just a little TLC towards yourself at the end of the day.  We love a beautiful face oil or even a quick sheet mask can make you feel so good. Then change into fresh PJ’s! This will help instil that work-life balance… and your sleep will be the first to thank you.

Step 4: Make It Moody

Now, it’s time to set the mood lighting. All those bright overhead lights you’ve got on - it’s time to switch them off! Lamps and candles are all you should see from here on out.

If you’re not someone that typically worries about dim lighting in the evening, set a time this week (roughly an hour before you want to be in bed) where all bright lights are switched off. Notice how much calmer you feel. We promise by weeks end you’ll be converted over to the dark side… literally. 

Step 5: Drink The Day Away

The no.1 slumber support out there is our sleep hormone, melatonin. With stress and blue light from devices known to suppress this in the body, supporting the natural production of melatonin is vital for sleep. So, here we enter our favourite (and most delicious) step in the sleep routine; making our SLEEP Superfood Powder. Why? SLEEP uses a specific blend of all-natural ingredients to support melatonin production in your body… pretty much making it your very own recipe to sleep

How to make it: 

Add 1-2 scoops of SLEEP to a cup of warm milk and stir to enjoy 30 minutes before bed.

Step 6: All About The Aroma  

With your warm cup of SLEEP in hand, this is where the final step of self-care comes in. Devices off, because we promise you’ve heard enough from the media for the day (plus the blue light will keep you awake for longer). It’s time to separate your sleep environment from the outside world.

Find your pulse-points and use an essential oil roller (we love our UNWIND Essential Oil Blend) to rub into your temples, inner elbows, and behind the ears. Blends with lavender and other relaxing scents will calm the mind and nervous system preparing you for sleep. 

Did you know? Smell is the sense linked closest to memory, which is why associating sleep with a certain scent can help your body get into the routine of when to wind-down each night.

Sweet dreams SWIISH Sleeper...

Feeling oh-so-sleepy? That’s because you’re all ready for bed SWIISH lady! The foundations of this routine take you through the steps you need to enter a soothing, meditative state. All that’s left now is your silk sleep mask - once you’ve slipped that on, it’s night-night for you...

We hope you enjoy this first week of the 30 Day Sleep Solution as much as we do! Just follow each step as best you can, then by the end of the week you’ll have a better understanding of what makes you sleep like a baby. Then next week we have plenty more expert tips and recommendations coming your way, all centred around mental wellbeing and calming the mind before bed - so stay tuned!

As always, if you’d like to get in contact and let us know how you’re enjoying the sleep solution, feel free to find us below. 






Posted in: At Home, Health & Fitness, Homepage

<![CDATA[RUSTIC TOMATO & SPINACH SCRAMBLED EGGS]]> http://www.swiish.com/blog-post/rustic-tomato-and-spinach-scrambled-eggs http://www.swiish.com/blog-post/rustic-tomato-and-spinach-scrambled-eggs Sat, 04 Apr 2020 00:00:00 GMT

The perfect healthy and wholesome WFH brekkie.

Serves 2

399 calories per serve

From: The Good Life



• 250g (9oz/1 punnet) sweet cherry tomatoes

• 2 tablespoons olive oil

• 1 garlic clove, finely chopped

• 2 spring onions (scallions), finely chopped

• 180g (6 1/4oz/ 4 cups) baby spinach leaves

• dried chilli flakes, to taste

• 4 eggs (free-range, organic)

• sourdough toast, to serve (optional)



1. Wash the cherry tomatoes and make a small cut in each one with a sharp knife. Set aside.

2. Put 1 tablespoon of the olive oil into a heavy-based frying pan and heat over medium-high heat. Add the garlic and cherry tomatoes, stirring for about 4-5 minutes or until the tomatoes begin to blister and caramelise slightly.

3. Transfer the tomato mixture to a bowl and leave the pan on the heat. Add the remaining olive oil. Once heated, add the spring onions, baby spinach and a small pinch of chilli flakes (to taste). Stir very gently until the spinach has wilted.

4. Return the tomato mixture to the pan with the spinach, mix to combine and transfer to a bowl.

5. Crack the eggs into a separate bowl and use a fork to break the yolks and whisk lightly. Pour the eggs into the pan. Using a wooden spoon or spatula, gently stir the eggs until they have just cooked through. Fold the tomato mixture through the eggs. Serve immediately, with toasted sourdough (if using).

Posted in: At Home, Health & Fitness, Homepage

<![CDATA[ON: MONDAY RITUALS]]> http://www.swiish.com/blog-post/on-monday-rituals http://www.swiish.com/blog-post/on-monday-rituals Fri, 03 Apr 2020 00:00:00 GMT

Whether they be as eccentric as a 5km hike, or as simple as taking your breakfast outside, these habits will empower your day and have you jumping out of bed in no time - even in our new work from home situations!

Let’s jump straight in; here are 5 must-have rituals to start your Monday off right. 


No Monday will ever feel right if you haven’t done some preparation the night before. 

This might mean taking an hour out of your Sunday to get through a small to-do list of things, and ensure you’re starting your Monday off on the right foot.

Whether it be sending those last few lingering emails, editing some work needed for the next day, or prepping your lunch, getting these small tasks done will take a weight off your shoulders and keep you focussed for the week ahead.


Anticipation for a new week can sometimes build over the weekend, leaving us feeling tense and anxious come Monday morning. But just a little bit of movement can ease nerves and reduce stress levels.

Whether it be a 20 minute at-home cardio session, a yoga flow or a dance in the living room, raising your heart-rate will do wonders for energy and clarity throughout the day.



No day calls for a bout of inspiration more than Monday does. Grabbing a coffee and taking a quick glance of your mood board can not only boost your #mood, but it will also get the creative juices flowing. You’ll be more open to abstract ideas and solutions to benefit the rest of your week.


Nothing feels better than stepping-out in an outfit that makes you feel good. Dressing up or down according to your mood and how you’re feeling can bring a sense of power and confidence to your day - even when working from home!

Whether you’re working from your couch or your office, we always recommend putting on an outfit that makes you feel powerful.

Want more at-home style inspo? Check out our post on PERFECTING THE #WFH LOOK here.



Although we’re moving at a slower pace at the moment, it’s safe to say that none of us are strangers to the chaotic Monday morning. 

The “I forgot my phone, left my credit card on the table, and didn’t brush my teeth”-type of hectic. So the idea of taking a moment to take thanks, or meditate for a few minutes is a foreign concept.

As we enjoy a less chaotic lifestyle, it is the perfect time to perfect some morning mindfulness practices that can be continued when all goes back to normal again. Giving yourself time to do so can have major impacts on positivity, self-esteem, and stress-levels. Try a 10 minute guided-meditation, mindful eating, or simply sit-down and enjoy your cup of coffee. Just find what works for you, and give yourself the time to enjoy this.

Posted in: At Home, Health & Fitness, Homepage

<![CDATA[REVAMP YOUR WORKSPACE]]> http://www.swiish.com/blog-post/revamp-your-workspace http://www.swiish.com/blog-post/revamp-your-workspace Thu, 02 Apr 2020 00:00:00 GMT

Whether it be a little nook in the hallway, your kitchen table, or large desk space in the spare room - ensuring that the space is light, bright, and inspiring is imperative. 

After spending more time than usual in your home office, you may be at the “7-year itch” stage of your relationship, simply meaning - it’s time to spice things up a little!! To help you out, below we’ve compiled some quick-fixes for revamping your workspace, as well as some of our favourite home-office inspo to get you inspired. 


Add some real plants and greenery to the space. Not only will the green calm you when stressed, but the boost in oxygen is said to improve productivity!

Inject your space with some personality by adding a gallery wall! You can add family photos and images that inspire you. Better yet, you can change the pictures around as frequently as you’d like! For more inspiration check out our post on gallery walls here!

Keep decorations as chic, clean and simple as possible. When a workspace is cluttered, we find the same thing can happen to our minds and we never get anything done! You should have enough space to move and think freely without worrying about knocking anything over on your desk.

Staying inside all day can be a bit of a downer, especially when it’s a beautiful day outside! Bringing natural flowers into your workspace instantly brightens the mood - just opt for low-perfume posies that won’t give you headaches, like daisies or tulips.

It will be trial and error, but even just moving your furniture around in different ways every couple of weeks can keep your home office feeling fresh. For some more layout and style ideas, check out our SWIISH compilation of #WFH inspo below…

Posted in: At Home, Homepage

<![CDATA[CHICKPEA & VEGIE CURRY]]> http://www.swiish.com/blog-post/chickpea-and-vegie-curry http://www.swiish.com/blog-post/chickpea-and-vegie-curry Fri, 27 Mar 2020 00:00:00 GMT

From The Good Life
467 calories per serve
Serves 4


  • 25g (1 oz/1/4 cup) flaked almonds 
  • 2 tablespoons olive oil 
  • 2 brown onions, chopped 
  • 2 garlic cloves, minced 
  • 1 teaspoon grated ginger 
  • 2 tablespoons of your favorite curry paste 
  • 400g (14oz) tin chopped tomatoes 
  • 2 tablespoons lime juice 
  • 400g (14 oz) tin chickpeas, drained and rinsed 
  • 1 large zucchini, sliced into 1 cm (3/8 inch) slices 
  • 60g (2 oz/1 cup) broccoli florets 
  • 270 ml (91/2 fl oz) tin coconut milk 
  • 140g (5 oz/3 cups) baby spinach leaves 
  • Small handful of fresh coriander (cilantro) leaves 
  • 370g (13 oz/2 cups) basmati rice, to serve 
  • Yoghurt (optional), to serve


1. Heat a small frying pan over medium heat and toast the flaked almonds for a minute or two, shaking the pan around until they turn a golden-brown colour. Remove from the heat and transfer to a bowl.

2. Heat the olive oil in a saucepan over medium heat. Add the onion, garlic, ginger and curry paste, stirring regularly for a few minutes. Stir in the tomatoes with a pinch of salt, and simmer until the sauce begins to thicken. Add 1/2 cup of cold water, the lime juice, chickpeas, zucchini and broccoli.

3. Cover the saucepan and cook for 15-20 minutes, stirring regularly. When the vegetables have cooked through, add the coconut milk and stir again. Reduce the heat to medium-low and simmer for another 5 minutes.

4. Add the spinach to the pan for the last few minutes of cooking. Taste and adjust the seasoning with salt and freshly ground black pepper if required.

5. Remove from the heat and allow to stand for a few minutes. Scatter the almonds and coriander over the top and serve with the basmati rice and a dollop of yoghurt (if using).

Posted in: At Home, Homepage, Not for Email

<![CDATA[7 REASONS YOU’RE TIRED]]> http://www.swiish.com/blog-post/7-reasons-youre-tired http://www.swiish.com/blog-post/7-reasons-youre-tired Thu, 26 Mar 2020 00:00:00 GMT

Right now, we’re going through this unusual phase where we don’t have to get up and rush to any place in particular. You would think that this means we’re all smashing our sleep schedule, right? Falling asleep in no time, perfecting our 8 hours, and waking up fresh as a daisy? Ahh - not quite. We don’t know about you, but if anything, our sleep cycle feels even more off lately, and we’re more tired than ever!

Why?? Let us explain 7 quick reasons and exactly what you can do to about it. 


We understand that staying up to date with all the latest news announcements is important at the moment, but knowing when to switch off can be the difference between stress, and sleep. Entering the parasympathetic nervous system is what allows us to sleep and stress is the no.1 thing that prevents this. 

SWIISH Tip: Try to abstain from any media interactions (whether that be T.V., newspaper, or phone) at least 30 minutes to an hour before bed. Spend this time with family, reading, or doing something like meditation that will calm your mind instead.


Whilst most of us know that having caffeine too late into the evening will disrupt our sleep, what we sometimes forget is the other beverages that can keep us awake as well! Be mindful of drinking black tea, green tea, white tea, and oolong tea in the evening - as these all contain caffeine and can interrupt sleep patterns more than you realise. 

SWIISH Tip: Try a herbal tea such as chamomile, rosehip, or our SLEEP Superfood Powder instead - these are ultra calming and won’t stimulate you one bit. 


We all know the saying; “Eat breakfast like a king, lunch like a prince, and dinner like a pauper”, but what you may not have realised is that eating this way not only improves weight and digestion, but also sleep! It takes a lot of energy for the body to break down food, so the bigger the meal, the more it has to focus on digesting - thus disrupting sleep. 

SWIISH Tip: “Hara Hachi Bu” is a traditional Japenese phrase that says to eat until you’re 80%full (not 120% like most of us do!!). Seeing as the Okinawans of Japan are one of the healthiest populations in the world - why not try this eating practice yourself to help regulate sleeping patterns.


We knew it was coming because somehow exercise manages to pop its head up in every health topic! However, a predominantly sedentary lifestyle has been linked to feeling tired, lethargic, and energyless. This is not only because exercise helps us release cortisol (thus regulating our melatonin/cortisol hormone cycle for sleep), but also due to the energy boost it provides. The more you exercise, the more mitochondria you make - and these are the little things in your body that literally produce energy!

SWIISH Tip: Find a partner or friend to exercise with (even for only 20 minutes a day) and treat it like any other meeting or appointment you have that day. This means you can hold each other accountable. Now, when we say “with” we of course mean at a healthy distance! Sally and Maha have found calling each other and scheduling their evening walks at the same time ensures they leave the house and get moving! Who will your long-distance exercise buddy be?


Did you know that you have photoreceptors over your entire body that respond to light? It’s true - they’re not just in your eyes! At night when you’re in bed asleep, any light in the room can actually trigger your photoreceptors to respond by releasing stress hormones that in turn wake you up. 

SWIISH Tip: Keep your room dark, moody, and pitch black. An eye-mask is perfect for the light receptors in your eyes, but pulling the curtain down so that your whole room is blacked out will ensure you enter a deeper, most restful sleep.


Your circadian rhythm is like your internal body clock that regulates sleep. Although everyone’s is a little different, your body was traditionally created to match the rise and fall of the sun every day. If you’re the type of person that wakes up and never gets out into the natural light, chances are - you’ll be a lot more tired! Getting out in the sun (particularly in the morning) reduces your sleep hormone so that you feel less foggy and more energised for the day.

SWIISH Tip: Make seeing the sun for at least 15 minutes part of your morning routine. This is the perfect time to eat your breakfast, drink your coffee, or do a meditation - and will double at sustaining your energy throughout the day.


For women in particular, protein targets can be easy to miss. This can cause you to feel tired and lethargic as protein is the building block of almost every important process in the body - including hormones that regulate sleep. A lack of protein not only stops you from entering deep sleep, but it will also mean you’re unable to produce a sufficient amount of energy in the day.

SWIISH Tip: A good rule of thumb is to aim for 1 gram of protein per kilogram of body weight each day. Whilst everybody is different, just having this in the back of your mind when preparing meals is a great way to stay on top of your protein requirements. We love adding protein to our green smoothies!

To help you improve your entire sleep cycle, we’ve come up with the 30 DAY SLEEP SOLUTION to get you on track. Starting next Monday, be sure to sign up to our emails and get it straight to your inbox each week! 

We’ll cover immune support, stress management, emotional overload, and expert suggestions on how to cope with the current onslaught of change and stress most of us are under. It’s proven that stress affects sleep and lack of sleep affects our stress ... so we’ll hit the key ways to best support your body and mind throughout this time, helping you rest, recharge, and stay on top of your energy at this time. 

Sign up to our emails so you don’t miss out!

Posted in: Health & Fitness, Homepage

<![CDATA[PERFECT THE #WFH LOOK]]> http://www.swiish.com/blog-post/perfect-the-wfh-look http://www.swiish.com/blog-post/perfect-the-wfh-look Wed, 25 Mar 2020 00:00:00 GMT

For many of us, getting dressed is a pivotal part of our work day. An outfit instills the work-life separation, ensuring the two don’t cross wires too easily. So, when there’s no longer a need to leave the house, we’re left with this strange comlex: to get ready, or to not get ready?

To us, a good outfit always gets us in the boss lady mindset. To help you find that happy medium between in-house comfort and style  - we’re bringing you all the #WFH looks we’re LOVING right now. 



Playing aroud with muted block colours can take any comfort outfit up a notch. Whether it’s all-black, grey on grey, or khaki, sticking to one tone is bound to keep your style-hungry self satisfied - without compromising on comfort of course.







Nothing speaks comfort quite like a cardigan does, and right now it’s safe to say... We. Are. OBSESSED. Chuck it over your pyjamas before a work conference call, or simply style it with a matching two-piece underneath.








Perhaps we’ve watched Legally Blonde one too many times over the past few weeks, but lately our infatuation with 50 shades of PINK is at an all time high. Pink jumpers, pink skirts, pink tops, you name it - we’re wearing it. It’s just the perfect stay-home-and-get-the-job-done-boss-lady colour… who’s with us??








The beauty of button ups is that they always look more put together than intended. Not only are they loose, neat, and comfortable to wear, but they dress up just about any bottoms they’re paired with! Perfect for a #WFH look. 





Posted in: Fashion, Homepage

<![CDATA[HOW TO: #WFH]]> http://www.swiish.com/blog-post/how-to-wfh http://www.swiish.com/blog-post/how-to-wfh Sat, 21 Mar 2020 00:00:00 GMT

We’ve all painted this blissful picture of working from home, deeming it the dream for any 9-5 worker… but now that we’re all finally getting to take our conference calls in sweatpants, is it all that it’s made out to be?

With netflix, children, and the kitchen all in arms reach, staying productive and entering work mode can be damn difficult. So today we’ll be taking you through some #WFH tips from the experts, to help you stay on task and distraction-free. 


Yes, working from bed is tempting, but trust us when we say it never works. Ideally, you want to set-up an office space that is out of the bedroom, and away from any distractions (such as the kitchen or living room). 

Below we’ve compiled our SWIISH checklist for creating an inspiring, at-home workplace: 

 ☑  A proper desk (dining tables and kitchen benches not included!) 

 ☑  Boss lady quotes - yep, print them out and stick them up… you’ll love it

 ☑  Candle or essential oils - the moment you start burning these you know it’s #WFH time

 ☑  Checklist - Stick this up where you can see it and fill it out each day to stay on task

 ☑  Day planner - use this to add structure to your day, lunch-breaks are a must


Distractions by your family and those you live with can be the toughest part about working from home right now, so it is important to set some healthy boundaries where you can. You need to talk with everyone in your household and let them know your work hours/schedule, explaining that at these times you need to focus on what you’re doing and tune out of the household issues. 

If you’re struggling with having the kids at home as well, you may be able to alternate working periods with your partner so that you are each allocated some “working alone-time”. In the same light, these boundaries can be communicated to your employer, and you may need to request for flexible hours throughout this difficult time. Open communication is best, and with everyone in the same boat at the moment, we’re sure they’ll be more considerate than you’re expecting. 


… yourself! We’re firm believers in stylish comfort here at SWIISH, which is why we strongly follow our usual morning routine, even when working from home.

This means waking up, caffeinating (obviously), completing our beauty routine, taking our SWIISH WELLNESS powders, enjoying some breakfast, getting dressed, and maybe even adding a little blush just to perk us up a little! This doesn’t mean you need to be uncomfortable, it just means getting out of your pyjamas and into (at home) workwear. 

Here are three of the comfy #WFH outfit pieces we’re LOVING… 





Without co-workers to chat to for mini mental breaks, getting up and moving at some point in each hour will give you that little relief you need. We suggest stretching, doing a yoga sequence, deep breathing whilst standing, or just walking around the house for a minute (perhaps to grab that glass of water you’ve no doubt forgotten about!). 

Frequent movement will get your blood flowing to the brain again so that you can come back refreshed and productive… keep this in mind; 45 productive minutes is always better than 2 unproductive hours. Know when to take a break. Your work will thank you!

SWIISH Tip: Set a reminder on your phone to move every hour - this will help you stay accountable (even when you go back to working at the office!)


It may sound silly, but we think that knowing when to clock-off whilst working from home is the hardest part. There’s no public transport you have to catch, traffic you have to beat, or even an office you have to leave! Staying chained to your desk well into the late hours of the night can become an easy habit to fall into… so you need to break it early. 

Set an alarm on your phone at a realistic time you would like to finish at, then when it goes off, try your best to wind things up from there! The later you work, the more you’ll disrupt your sleep routine, and doing so will only make you tired, grumpy, and frustrated with the #WFH situation. Clock-off, walk away, and be ready to come back again tomorrow with a fresh mindset.

Posted in: At Home, Homepage

<![CDATA[CONNECTION IN SOLITUDE]]> http://www.swiish.com/blog-post/connection-in-solitude http://www.swiish.com/blog-post/connection-in-solitude Fri, 20 Mar 2020 00:00:00 GMT

At a time when social distancing is our new norm, it can be all too easy to feel disconnected from your family, friends, and the world at large. 

To help you stay in touch with those you love, we’ve come up with a few simple ways that you can stay connected throughout the isolation. 


That coffee date you had planned? No need to cancel it! Just turn it into a ‘face-time coffee date’ instead. In fact, you can get the whole girl-gang together again by using video conference software such as zoom to enjoy a coffee and catch up with your friends… or, perhaps a happy hour would be a better idea?


Everyone of us has a love-hate relationship with social media, but right now, we really are seeing it used for the better. If you’ve never heard of an ‘Instagram Live’ or a ‘Facebook Live’, they are basically just a live-stream video of sorts. The beauty of these ‘lives’ is that you can comment, like, and interact as they go with one another and anyone else who joins in. We’ve seen everything from world-wide meditations, to pilates sessions and writing workshops… and that is just the beginning.

Regardless of what you’re into, experts and companies are joining in to create online communities that unite one another based on a common interest. Many of you even tuned into our ‘SWIISH Instagram Live’ last week where our co-founders Sally & Maha jumped on to have a chat about immunity and some simple ways you can support yourself at this time. 

Be sure to look out for when these ‘lives’ are happening (most people set them at a certain time so you know when to jump online!), we promise you’ll feel more connected than ever… it really is beautiful. 


When was the last time you picked up your phone just to chat? It’s been a while we’re guessing. Especially when text messages and social media are involved. Whether it’s calling your sister that lives in the next suburb, or your aunt that lives across the globe, dedicate an hour every couple of days to calling a loved one. They could use a chat too.



… with no devices or distractions! If you’re cooped up with your family, house mates, or even pets, dedicate a set time in the day that you all come together to do something hands-on. Whether that be cooking, playing board games, re-organising the pantry, exercising in the living room, or just sitting in bed catching up, ensuring that you’re having some down-time from the chaos of the media is important. In normal circumstances when life is busy and everyone is out and about 24/7, partaking in these “old-worldly” activities is an uncommon sight. Enjoy the down-time, use it to connect, and live at a slower pace for a change.


With so many wonderful charities and initiatives being started right now to help one another get through these unprecedented, tough times - we implore you to find the ones you’re most passionate about and share the message. 

From donating money to pay for the coffee and snacks of night-shift healthcare workers, to taking an online cooking course that helps you support other small-businesses, these initiatives can help you feel more connected than ever. Better yet, sharing some of the initiatives you love via social media will educate others on their work, so that they too can get involved and make a difference.

It is that act of doing something for someone else that helps us stay connected... and right now, as an entire world, we must stand together.

Posted in: At Home, Homepage

<![CDATA[THE GLOBAL PAUSE]]> http://www.swiish.com/blog-post/the-global-pause http://www.swiish.com/blog-post/the-global-pause Thu, 19 Mar 2020 00:00:00 GMT

Today we hear from best-selling author and internationally recognised leader in human potential, Margie Warrel, about the ‘Global Pause’ we are currently facing...

Right now we're in the midst of a "global pause." No-one would have chosen its cause, yet in forcing us to slow down, it holds a silent invitation for each of us to rethink how we're 'doing life' and to reconnect to what matters most.

Sure, your plans have unravelled and events have been cancelled (my whole book tour has been cancelled!), but the most important things in life have not been cancelled.

Your friendships have not been cancelled.

Your family has not been cancelled.

Internet access to educate yourself has not been cancelled.

Acts of kindness, reading books, recording grandma’s life-story, writing your own, learning guitar, baking sticky date pudding, making that 'dream board' you've never had time for... not cancelled!

Of course it’s only natural right now to focus on all that is not as we want it to be. However keep in mind that what you focus on expands.

If all you are doing is scrolling your social media feed, soaking yourself in apocalyptic doomsday prophecies, you’re going to find yourself feeling increasingly anxious and decreasingly grounded.

If all you are doing is talking to everyone about how terrifying this is, you’re going to create for yourself your own living nightmare.

If all you are doing is stocking up on loo paper or hiding under the covers waiting for it all to be over, you’re going to miss out on the hidden gifts this time holds.

Maria Rainer Rilke once wrote ‘do not squander the hour of your pain.’

We’re all feeling pain right now. We’re all feeling unsettled right now. The future is filled with uncertainty. Every-day life takes on a new sense of surrealness 

So if you’re not feeling fully grounded at the moment, you’re not alone.

But let’s not waste this time focusing on what we don’t know, can’t control or makes us feel afraid. 

Rather let’s use this time to focus on what we do know, can control and leaves us feeling stronger, braver and more grounded in ourselves.

Embrace your uncertainty. Lean into the collective vulnerability. Connect to our common humanity.

Then commit to reclaiming the power you have surrendered to fear and to role modelling the courage you'd like to see more of in those around you.

Then double-down on doing more of whatever helps you feel grounded in your innate adequacy to handle whatever unfolds in the days ahead. To spending your precious hours in ways that expand your bandwidth for life - so you can meet each moment with more self-trust, and less self-doubt; with more kindness, and less judgement; more faith, and less fear.

We may not welcome this disruption to the normal hurly burly of our lives, but let’s not squander it. Rather let's use it in ways that set us up - individually and collectively as a society - to one day look back on this period for the gifts we found in it. 

There are many. 

You've got this. I've got this. We've got this.

Let’s do this!

More from Margie...

Check out her fifth book You’ve Got This! The Life-Changing Power of Trusting Yourself here at margiewarrell.com/YGT. #YouveGotThisBook #YouveGotThis

Posted in: At Home, Homepage

<![CDATA[IMMUNE HEALTH]]> http://www.swiish.com/blog-post/immune-health http://www.swiish.com/blog-post/immune-health Wed, 18 Mar 2020 00:00:00 GMT

Here at SWIISH, we believe that doing what you can to aid prevention is better than trying to fix the problem afterwards. Supporting your immune system and keeping it as resilient and strong as possible is key to helping you through cold and flu season, and supporting your overall wellbeing. For Maha and I, we actively support our immunity, and that of our families, not just by eating well and trying to get enough sleep, but by having one teaspoon of our SWIISH Wellness SUPERGREEN Superfood Powder every day.

Why do we love it?


  • Over 120% of your daily vitamin C requirement, vital for all immune function

  • Turmeric which contains the active constituent curcumin that provides potentanti-viral and anti-inflammatory properties

  • Mushroom extracts which are among the strongest immunomodulators around helping to stimulate the immune system so that it can adapt to viral stressors

  • Echinacea root that possesses powerful antioxidant effects to fight viral infections

  • A quality probiotics blend to improve gut health - an area where approximately 70% of the immune system exists, due to its make-up of “Gut Associated Lymphoid Tissue” (aka GALT)!!

All of these immune-supporting properties specially formulated in our SUPERGREEN Superfood Powder were designed to do the hard work for you. After all, we know you have enough to juggle as is! We’re here to make wellbeing easy.

Yours in health and happiness, 

Love Sally xx

Still haven’t got your SUPERGREEN’s?

Free Shipping now available on SUPERGREEN Superfood Powder

Posted in: Health & Fitness, Homepage

<![CDATA[WHOLE BAKED SNAPPER]]> http://www.swiish.com/blog-post/whole-baked-snapper http://www.swiish.com/blog-post/whole-baked-snapper Sun, 15 Mar 2020 00:00:00 GMT

Cooking a whole chicken or fish can be pretty intimidating, especially when all you have is the raw base and no clue how to cook it.  You might be thinking – how long is this going to take?!

Well, worry no more!  We’ve got a whole baked snapper recipe that’ll take you less than 15 minutes to prepare before you pop it in the oven.  Just because it’s quick though, doesn’t mean it’s lacking in flavour.  Never underestimate the power of chilli, lemon, olive oil and a bit of technique. 

With parsley, chives, garlic and Dijon mustard, our salsa verde tastes amazing with the snapper.  Your guests will be blown away by the flavour combination!  You don’t even have to tell them that it’s also sugar free, nut free, gluten free, dairy-free AND paleo friendly.

We definitely recommend you give this one a go at your next dinner party.  And if you like this one, you’ll find heeeeeaps more lean, healthy, delicious, quick and easy recipes in our cookbook, THE GOOD LIFE, which you can pick up now from our online store right here.

Posted in: At Home, Homepage, Not for Email

<![CDATA[DIGITAL DETOX]]> http://www.swiish.com/blog-post/digital-detox http://www.swiish.com/blog-post/digital-detox Sat, 14 Mar 2020 00:00:00 GMT

Hands up if your phone seems to rule your life. Yep, we get it. But it's time to detox.

Over the last few years, there has been endless research about how we should be frequently unplugging from technology. There’s no doubt that technology and more specifically, smart phones, have changed the way we communicate and interact. And don’t get us wrong, we adore our iPhones, our laptops, our computers, our iPads and every other gadget we seem to own. However, sometimes it feels like our technology owns us, rather than us owning it. Does anyone else feel that way?

We constantly rely on our phones, in particular, to speak to (or more accurately.... text!) our friends, to find our way, to look up something quickly on Google or to scroll aimlessly for 45 minutes on Instagram. Whilst we work in digital media and technology is a part of our lives and our livelihood, we still crave days where we don’t have to look at a screen. Although that is quite unrealistic in many people's lines of work nowadays, ours included, across the SWIISH team we have implemented a few small changes that ensure we’re not glued to our phones 24/7.


Just the sound of our phone vibrating or beeping can cause us enough distraction to lose our train of thought. Although we haven’t turned off notifications off altogether, we limit the time when we do have them switched on. If we’re in a meeting or we’re smashing through a whole tonne of work, or even if we're home watching a movie on the couch, we turn our phone onto Do Not Disturb mode so our phone constantly lighting up or beeping doesn’t distract us. Once we’ve finished whatever we're doing, we can then look at our phone to see what we might have missed. Hint: it’s usually nothing.


This is one we do at night to make sure we don’t procrastinate in going to sleep. An hour before we hit the hay, we plug our phones in to charge in another room and leave them until the following morning. This ensures it’s not the last thing we look at before going to sleep and it’s not the first thing we look at when we wake up. Similarly, if we have to buckle down for a huge project or if we have a deadline looming, we will hide our phone in the kitchen pantry (true story!) for as many hours as needed.



Another easy and effective way to not rely on your phone so much is to put pen to paper more often. Instead of having everything on our Apple calendars, we use an A5 leather diary and we get the exact same one every year. Similarly, instead of having a digital to-do list, everything is handwritten on a notepad. Hand writing things also makes us remember them more than if we typed them out on the computer.



This one is a little more drastic and we have to be honest with you that for true technology addicts (who, us?!), it takes a little while to be able to get to this point, but the best way to fully unplug is to have a proper digital detox. Start slow with half a day, and then work yourself up to one day and then a weekend. We find completing a digital detox on the weekend is a whole lot easier than during the week because you’re not generally expected to be online for work on a Saturday or Sunday. It’s also amazing how much you can accomplish when you’re not constantly checking your phone! Use the time you would usually spend on your phone to go to the beach, have a nap, read a book, bake a cake or ring your mum. You’ll feel so much better for it.

We would love to hear in the comments below how you keep sane in this overly digital world! Any and all tips are more than welcome!

Posted in: At Home, Homepage

<![CDATA[SLEEP MISTAKES]]> http://www.swiish.com/blog-post/sleep-mistakes http://www.swiish.com/blog-post/sleep-mistakes Fri, 13 Mar 2020 00:00:00 GMT

Although Friday 13th tends to harbour some more spooky tendencies, today at SWIISH we’re joining in on the World Sleep Day celebrations by getting our snooze on. 

Now, if we know one thing about our SWIISH tribe, it’s that you LOVE sleep (almost as much as we do!). From our SLEEP Superfood Powder to our SOOTHE Organic Magnesium Oil, it’s no secret that we’re obsessed with all forms of slumber support. 

But what about the things we shouldn’t be doing before bed? … Is it possible for one wrong evening act to sabotage our entire sleep routine?? We want to know. 

To find out more, we sat down with Sleep Expert, Olivia Arezzolo to learn the 5 things you should NEVER do if you want a deep sleep.

“As a sleep expert, I am always asked - what should I avoid doing to get quality sleep? With many common myths around; here is the ultimate guide - delivered from me, to you, via the SWIISH community. Enjoy!” 


This misaligns your biological clock, which means the following night, you’re not tired when you’re meant to, and further, you don’t produce your melatonin hormone to encourage deep sleep at the ideal time (between 10pm-2am. Further, research shows sleeping in delays the production of (hormone) cortisol, which then means in the evening, you’re wide awake at 11pm and waking up around 3am. Instead - have a nap if you need to - but make sure it’s during the day, and is either 30 or 90 minutes.


You probably know blue light (from devices, TV’s, laptops) disrupts your sleep, but did you know that ceiling lights, fridge lights and outside lights do so as well? Typically emitting a temperature of 4000K and above, this inhibits the production of melatonin, the hormone to facilitate deep sleep. Instead - use a night light or wear blue light blocking glasses. 


Especially for those who have been sleeping poorly, the brain’s HPA axis, controlling the release of adrenalin after a coffee, isn’t working properly - it releases too much adrenalin, exacerbating the mental stimulation of caffeine - exactly why you can’t ‘switch off’ like normal. Cutting out caffeine, coffee in particular, after 12 is what I recommend. Instead: drink roasted dandelion tea - tastes similar, sans harmful effects.


Both of these activities heighten brain activity - encouraging alpha and beta brainwaves. Conversely, your brain needs to be in a calm state - delta brainwaves - to experience deep sleep. Instead, have a non-stimulating activity in mind - that you actually WANT to do - reading or meditation are my go to’s.



Deep sleep will come easily if you progressively relax in the evening, and avoid excessive stimulation during the day. However, if you don’t have a bedtime routine, are consuming excessive coffee, or even not managing stress effectively - you will struggle. Prioritise your sleep… it deserves the attention!

Want more tips from the Sleep Expert? Connect with Olivia on Instagram.

Posted in: At Home, Homepage

<![CDATA[DEFY YOUR DOUBTS]]> http://www.swiish.com/blog-post/defy-your-doubts http://www.swiish.com/blog-post/defy-your-doubts Thu, 12 Mar 2020 00:00:00 GMT

Negative self-talk. It happens to us all... But what if there was a way to stop it? 

This week we had the privilege of hearing from best-selling author, international keynote speaker, and seasoned media commentator Margie Warrell, as she talks about the life-changing power of trusting yourself.

It’s time to defy your doubts… since what you want most is riding on it! 

Who do you think you are to do that?

One of these days people will realise you don’t know half as much as they think.

You’re just not that talented. 

Give up. 

Give in. 

Go home. 

I don’t know about you, but I’ve spent much of my life wrestling with negative noises in my head, urging me to think smaller, dial myself down and retreat back to the couch.

Yet having stepped through my doubts many times since leaving my parents small dairy farm in rural Gippsland, Victoria, where I grew up, I’ve learnt that our doubts will sell us short every time… if we let them

Of course, not all doubts are created equal. Some serve a positive purpose, keeping us from taking stupid risks or doing illogical things that would work against our best interest (like doubting it’s a good idea to swim with crocs… someone did…once. Didn’t end well.)  

But given that we live in a culture that feeds on insecurities and fuels our doubts, we have to be extra vigilant to discern between the doubts that are serving us (the ones motivating you to try harder, keep learning or swimming with crocs) from those that are stifling us — keeping us from taking the very actions that would build our confidence and expand our horizons.

Following her show-stopping performance at the Super Bowl, Jennifer Lopez told how she’d been plagued by self-doubt earlier in her career.  What made the difference is what she did with that doubt. “I just kept going. That’s all I did. I just kept going….and it started paying off,” she said in an interview. “But more than that, I started believing I wasn’t an imposter, that I wasn’t a fake, that maybe I am good at this.”

So if Doubt FM is permanently stuck on high volume in your head, continually replaying all the reasons why you can’t or shouldn’t, then take a step back and challenge the story it’s spinning you. Sure, maybe you don’t know exactly what you’re doing. Sure, you might fail. Yes, they might say no. And of course, some people (the ones also stuck living in the shadow of doubt) may think you’ve got ahead of yourself. You might even make a mistake here or there.

But is that any reason not to lean into the butterflies in your belly and take a step toward whatever it is that you want - take that brave action (you know the one!) or have that awkward conversation (yes, that one too) or say Enough! to what keeps pulling you down?

And what new experiences, opportunities, connections and learning do you put at risk if you do?


Here’s my little litmus test to discern if the belief you’ve been buying into is moving you forward or holding you back. Say your doubt out loud. Then do a quick self-audit. 

Physically. Do you feel stronger and energised or weaker and tired?

Mentally. Do you feel more focused or overwhelmed?

Emotionally. Do you feel more optimistic and connected or more negative and alone? 

Spiritually. Do you feel more on purpose or like you’re just dimming your flame? 


As I wrote in my new book You’ve Got This! The Life-Changing Power of Trusting Yourself :

 “When we let our doubts sit in the driver’s seat, they exact a steep hidden opportunity tax – on our happiness, health, wealth, careers and relationships - that goes beyond anything we can calculate.”

I would never have written my latest book, or frankly, done any of the most worthwhile things I’ve ever done, if I gave my doubts the power to call the shots. And the same is true for you. Letting your doubts win can keep you from doing the very things that would open up all sorts of new doors, and experiencing whatever it is that, in your heart of hearts, you yearn for most.

Vincent van Gogh once said: ‘If you hear a voice within you say “You cannot paint,” then by all means paint, and that voice will be silenced.’ 

Most of us live our lives with an internal tug of war between our small-self and our true self. Oftentimes, the voice of fear grows louder than the voice of faith. Yet every time you surrender your power to your doubts, you sell yourself short and deprive the world of who you could be and what you could do. 

So what can you do to stop the negative self-talk?

Next time a doubting voice pipes up (give it five minutes), call it out for what it is - your fear, doing what fear is programmed to do – keep you safe. Then make the conscious decision to take action amid your misgiving and despite those fears. After all, the ultimate tragedy in life is to live it so safely, so cautiously, so timidly, that we never really live it at all. 

In the long arch of life, it’s by deciding to defy your doubts that you will discover how little reason you had to doubt yourself to begin with. 

Go on, be brave. It’s time to defy your doubts. What you want most is riding on it. 

Loved this as much as we did here at SWIISH? Get more from Margie below… 

Margie Warrell is an international speaker and bestselling author. 

Check out her fifth book You’ve Got This! The Life-Changing Power of Trusting Yourself here at margiewarrell.com/YGT. #YouveGotThisBook #YouveGotThis

Or, connect with her on Instagram @MargieWarrell

Posted in: At Home, Homepage

<![CDATA[LYMPHATIC DRAINAGE]]> http://www.swiish.com/blog-post/lymphatic-drainage http://www.swiish.com/blog-post/lymphatic-drainage Thu, 12 Mar 2020 00:00:00 GMT

There’s not a celebrity or wellness expert out there that isn’t currently lymphatic drainage obsessed...  But why?

From toning muscles to detoxifying the body, the claims surrounding lymphatic drainage are nothing short of convincing. To help you navigate fact from fiction, this week on Wellness Wednesday we’re bringing all the expert knowledge from the topic to you.

Curious? Let’s dive straight in.


Before we explain lymphatic drainage, we must first discuss lymphatics in general. 

Described as a “subsystem” of the circulatory system, your lymphatics run around the entire body somewhat paralleling blood vessels and supporting immunity. Made up of a whole network of vessels and nodes, the fluid that runs through your lymphatics is (very fittingly) known as lymph!

So what is inside lymph?

Lymph is a colourless fluid that contains a mix of water, fats, salts, glucose, proteins, and white blood cells - aka the infection-fighting squad. The main function of lymph is to eliminate toxins, pathogens, and waste from the body, travelling in one direction only - towards the heart. Now you know when you’re told not to pop a blister, but do it anyway? Well, the clear liquid that oozes out is lymph!


Wondering how on earth this water-like substance fights off anything? Let us explain. 

Taking you right back to your days at the local arcade, white blood cells (aka WBCs) found in lymph are essentially the Pac-Man of your immune system. They more or less view bacteria, pathogens, and toxins the same way that Pac-Man viewed his snack pellets - with determination!! The WBCs in lymph work by gobbling up all these unwanted products in the body to undergo elimination. 

This is where lymphatic drainage comes in...


With toxins and harmful bacteria at every turn, you can imagine our lymphatic system gets pretty overworked from time to time. Lymphatic drainage is said to speed-up this process by supporting the natural detoxification process of your system. 

Signs that may indicate lymphatic congestion: 

  • Mental fog 

  • Compromised immunity & frequent sickness

  • Swelling & fluid retention

  • Bloating 

  • Cellulite & stretch marks 

  • Swollen glands 

  • Dry or itchy skin 

  • Tiredness & fatigue 

  • Cold extremities (hands & feet) 

  • Unexplained weight gain


Traditionally just used as a lymphatic drainage massage, nowadays, you can try out this super trend in every weird and wonderful fashion.

1. Massage 

Certified lymphedema therapists use long, light-pressured, rhythmic strokes to physically aid the lymphatic drainage process.

2. Gua Sha

Used on the face and entire body, the gua sha is specifically shaped to get deep into all your body’s nooks & crannies so that it can help eliminate congested lymph. Always move towards the heart when doing this yourself.

Ready for your at-home lymphatic drainage session? Get your Gua Sha on here. 

3. Jump on a trampoline … and no, we’re not kidding 

Exercise at large is known to move lymph, but the trusty trampoline is said to do it best. The rapid up and down movement will get even the most stubborn lymph moving again. No wonder kids bounce back from being sick so quickly, right??

4. Dry body brushing 

Ancient folk used this technique long before Pinterest had anything to say about it, and you know why - because it works a treat. Especially useful for skin-associated lymphatic issues, when using a body brushwork always towards the heart for 5-10 minutes a day.

Don’t have a body brush yet? We’ve got you covered. Grab yours now.

5. Breathe out for 3...2...1…

Breath experts claim that when the body does not breathe properly, it does not work properly… and this goes for your lymphatic system as well. Slow, deep inhalations and exhalations may actually help “pump” lymph around the body. So, lady, it’s time you slow down and zen out - for a minute.

6. Compression pumps

Although the resemblance to Michelin man is uncanny, this technique is actually not a Halloween costume. Excellent for lymphoedema, you can purchase one of these compression pumps for anywhere between $100-$1000 (*jaw drops dramatically*). Now we don’t know about you, but to us, the gua sha or dry brushing technique seems pretty good right about now.

What are the benefits?

  • Boost immunity to fight off bacteria and infections 

  • Reduce lymphoedema (which is just the fancy term for lymphatic swelling & fluid retention) - usually occurring around the arms and legs

  • Speed up metabolism and digestion  

  • Minimise the appearance of stretch marks and cellulite 

  • Cleanse skin to help clear pores and acne spots 

  • Help balance hormones 

  • Aid recovery and tissue regeneration post-surgery 

Now with a list of benefits like that, we think we’re finally starting to understand the “cult-like” lymphatic drainage obsession. In fact, we’re completely converted… will this wellness trend be making it into your routine? Be sure to let us know.

Posted in: Health & Fitness, Homepage

<![CDATA[STORAGE SOLUTIONS]]> http://www.swiish.com/blog-post/storage-solutions http://www.swiish.com/blog-post/storage-solutions Sat, 07 Mar 2020 00:00:00 GMT

Physical clutter can turn to mental clutter, we know this first hand. If, like us, you always feel like you're short in storage in your home... it is time we take you through some of our tips and tricks to combat this ongoing dilemma.

Here is our swiish guide to a few smart storage solutions for home, which will leave you clutter-free:

Utilise those empty walls with some sleek shelving. By placing your crockery collection out on display against some stylish blackboard paint, you’ll save on cupboard space and be able to quickly find what you need without rummaging for ages. Hey, it might even encourage others to put away some of the dishes once the dishwasher is done - love that!
Lighten the linen
Constantly battling against your endless supply of sheets & towels? Find solace in these handy deep storage spaces on rollers, maximising access and making the bed changing process that much simpler.

Try the 12-12-12 challenge. By taking 12 items to throw away, 12 items to donate and 12 items to be returned to their proper drawer or place in your home, you’ve organized 36 items in no time. This challenge is also a good one for the kids too, by encouraging a bit of healthy competition to see who can clean out their endless supply of toys first.

Beauty Queen
If you’re like me, your bathroom collection of toiletries possibly rivals that of a Miss Universe contestant. Instead of just closing the door on the tonnes of products, try this inventive and cute storage solution - a muffin-baking tray. By re-purposing the muffin tray you have a cute little storage unit for all your at-home pedi or pampering essentials, perfect for pulling up next to the bath.

It seems like we are putting everything in jars today, from smoothies to overnight oats, but did you ever think Q-tips? By placing your collection of cotton buds, Q-tips and eye makeup remover pads in one easy access location, you’ll have no excuse not to remove those smoky eyes at the end of the night. As a plus the jars add a rustic charm to your bathroom and are cheap as chips - just wash out and reuse jars from jams, nut butters, pasta sauces and so on!

Use your existing furniture for storage. With so much furniture today already doubling as storage solutions like ottomans, coffee tables and beds, it would be nuts not to use all that lost space. We love this bed from IKEA ($339) with four large drawers underneath. But if you’re not looking to buy a new bed, you can get under-bed storage boxes for as little as $14.99. Love it!

For an industrial looking professional kitchen whilst also freeing up cupboards, hang your pots and pans above the bench. Not only will this solution free up plenty of space, it looks AMAZING. Just make sure you hang them low enough to be able to get grab them with ease.

Feel inspired daily by hanging your most beautiful threads on some funky and fun hooks around your bedroom or closet. Not only is this a fabulous way to showcase your wardrobe gems, it’s also an awesome way to remember some of your wardrobe’s forgotten greats.


Posted in: At Home, Homepage

<![CDATA[LEAN EATS]]> http://www.swiish.com/blog-post/lean-eats http://www.swiish.com/blog-post/lean-eats Fri, 06 Mar 2020 00:00:00 GMT

SWIISH has done the leg-work for you, so here are some of the best fat-fighting foods around. Start adding them into your diet, stat!

These incredible fat burning foods can help you suppress your appetite for junk food and keep your body running smoothly with clean fuel and efficient energy. As a bonus they're rich in vitamins and nutrients, but almost best of all they possess in-built fat burning properties, so you can slim down and trim up.


The kind of starch found in oats is called resistant starch which means it is resistant to digestion (that’s a good thing!), so this essentially changes the way the body utilises energy and puts fat burning at the top of the list. 



Apples contain a kind of fibre called pectin, which when it binds with water, limits the amount of fat your cells can absorb. As an added bonus it contains both soluble and insoluble fibres which keeps your blood sugar steady meaning 



Most diets insist cheese is off the list, but it needn’t be. Sure triple cream brie isn’t ideal, but cottage cheese, fetta and goats cheese are all good. The calcium has been found to increase the fat oxidation in the body by up to 20 times. The high calcium content prevents the body from releasing a hormone that causes the storage of fat. This same good news applies to low fat yoghurt as well.



The great thing about soy is that it's particularly good at speeding up the breakdown of stored fat. Tofu is high in calcium and also jam packed with protein, and it causes the body to boost its metabolism. Edamame or fresh green soy beans, also stop the body soaking up fat because choline, a nutrient found in the soy beans, blocks fat absorption.



Olive oil has long been touted for it's health benefits, but now it's flaxseed oil that is gaining popularity thanks to its ability to decrease fat stores.

When we accumulate fat in our body it stores a lot of toxins. What linseed and flaxseed does is it helps grab those toxins out of the fat cells and release them out of the system and burn them up.



Tomatoes contain an amino acid called Carnitine and research has confirmed that Carnitine speeds up the fat burning ability by up to 30%. Nice.



Yes they can be a bit smelly but this dynamic duo is packed with phytochemicals which are plant pigments that break down fatty deposits.

So try if you can to incorporate as many of these fat fighters into your daily diet. Not only will these foods help you fight fat but as an added bonus  you’ll see all over results including great skin, great hair and loads of energy. Can’t argue with that!

Posted in: Health & Fitness, Homepage

<![CDATA[FROM FYSH TO TOFURKY]]> http://www.swiish.com/blog-post/fysh-tofurky-and-everything-in-between http://www.swiish.com/blog-post/fysh-tofurky-and-everything-in-between Thu, 05 Mar 2020 00:00:00 GMT

Fysh? Tofurkey? Clean meat? We’ve even seen “watermelon ham” in our plant-based meat searches... and yes, it was cut with a proper ham slicer!

Of course, from an ethical standpoint, this global phenomenon is saving countless animal lives, but swapping our chicken for chickpeas was just the beginning. From pulled pork pizza to your Mum’s favourite spaghetti recipe, there isn’t a dish out there that can’t now be made plant-based. 


Most meat alternatives contain a mixture of pea, soy and rice proteins, refined oils, binders, colours and flavours. They layer in all of these ingredients using a variety of pressure, cooling and heating processes to create the meat-like texture they’re after.


Well to start, not all meat alternatives are equal. Just like every other food out there, there are good ones, and well… not so good ones. 

As a general rule, it is important to look for meat-substitutes that still refer to an actual fruit or vegetable. For example instead of a “fake-beef patty” go for a “chickpea patty” instead. That’s because the more these meats taste like fake meat, the more they have been processed. 

To help you avoid all the nasties added during this processing, here’s what you DON’T want to find in those meat substitutes...

1. Natural flavours

Due to this being a generic term, those “natural flavours” are unspecific in what they’re referring to so you never really know what you’re eating! 

What to look for instead: Herbs and spices that you recognise the name of

2. Genetically Modified Soy Protein Concentrate 

Majority of soy-based meat alternatives are made from soy that has been genetically modified possibly causing unknown effects to the body and hormones. 

What to look for instead: Soy-products that are non-GMO

3. Refined oils 

Examples include canola oil. During the process of refining, polyunsaturated fatty acids are created causing oxidative damage in the body.

What to look for instead: Quality oils such as extra virgin olive oil or cold-pressed extra virgin coconut oil

4. Chemical Nasties

Added for many reasons such as colour, flavour, or preservation, some of the main (and possibly harmful) chemicals to avoid include propylene glycol, magnesium carbonate, iron or ferric phosphate, red #3 or erythosine, and tertiary butylhydroquinone.

What to look for instead: on the “fake meat” packaging the fewer ingredients listed, the better. Look for ingredients you can read and understand - and if you can’t, try another meat alternative!


Don’t know which healthy meat alternative to go for? Check out our clean SWIISH favourites below to ask for when eating out or at home:

  • Sunfed Meats - Made from minimal ingredients these non-GMO chicken chunks are free of soy, gluten, preservatives, and palm oil. High in iron and zinc, they even have 62% more protein than fresh, lean, skinless chicken breast! Available in Coles and Woolworths. 
  • Beyond Meat - Soy-free, gluten-free, and non-GMO, Beyond Meat is a favourite for those that like their plant-meat to taste like the real thing. Available in Coles and Woolworths. 
  • Pimp My Salad Coconut Bacon - although only small, these are a good option if you’re a caesar salad lover… and the bonus is, they really are made of healthy and natural ingredients.

UP NEXT ON THE MENU: MEAT MADE IN A LAB … What on earth is it?

New to the scene, ‘clean meat’ is the next trend to take the plant paradox by storm. Only this time, it’s made from animals. Well actually, animal cellsInstead of this meat coming from an actual live animal that has been grown on a farm, it is grown in a facility - but we’re talking the meat only… no bones, brains, or feathers. So basically you can grow the beef, without growing the actual cow (crazy, right?). It seems science has no limits!

Posted in: Health & Fitness, Homepage

<![CDATA[BRUSH TO BEAUTY]]> http://www.swiish.com/blog-post/brush-to-beauty3 http://www.swiish.com/blog-post/brush-to-beauty3 Wed, 04 Mar 2020 00:00:00 GMT

Your skin is the largest organ of your body, which whilst amazing to note, also involves some not so pretty details - including the fact that one-third of your body’s daily impurities are excreted through the skin. Yep, pretty gross... we're sorry. But that's why it's important to start dry body brushing ASAP!

Dry body brushing is a traditional natural health practice, which involves brushing over dry skin, followed by a bath or shower. Helping you to detox and eliminate skin impurities, the best thing about it is that it only takes five minutes out of your day, costs next to nothing, and helps your body inside as well as out!


There could be an entire encyclopedia on dry body brushing benefits, but let us just familiarise you with a few of the best: 

  • Removes dead layers of skin and other outer impurities

  • Stimulates and increases blood circulation

  • Increases collagen production

  • Helps release fatty deposits under your skin’s surface

  • Assists the eliminative capacity of your body’s organs

  • Rejuvenates cells

  • Strengthens immune system

  • Increases muscle tone

  • Improves skin texture

  • Helps prevent premature ageing

  • Alleviates vein and lymph congestion to reduce cellulite appearance

  • Assists with stimulation of sweat and oil glands, contributing to the restoration of moist, supple skin


Before you go running for that dry brush there are a few tips you should keep in mind to get the most out of this routine… 

  1. It’s best to dry brush first thing in the morning before you shower. Start with light pressure until you’re used to the sensation, then move on to firmer strokes.

  2. Use a natural bristle brush or a loofah as a second choice. Avoid synthetic or nylon brushes or gloves as they’re too sharp and can damage the skin.

  3. Start with the soles of your feet, use swift upward strokes and brush from the feet, up the legs, working towards your heart.

  4. Once you’ve covered your lower body, move to your hands and work up your arms toward your heart in the same manner.

  5. Using a long handle brush, brush your back next.

  6. Lastly, work on your abdomen (moving in a clockwise direction to follow the movement of the colon), chest and neck. It’s best to avoid your face as most people’s facial skin is too sensitive.

  7. Brush for about three-to-five minutes until your skin is rosy and slightly tingly.

  8. Always shower after you dry brush to wash off the dead skin and impurities. Follow up with a moisturiser or body oil to lock in moisture and you're on your way to gorgeously healthy, glowing skin. 



Posted in: At Home, Homepage