https://www.spacetoflow.com/home daily 1.0 2019-06-07 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1558011724210-26YC5V21IZM3SDMIOFZ5/854A9517.jpg Home - Motherhood is wild. An exhilarating vortex that rips you through seas of chaos then immense joy, sometimes both at once. It takes you to heights you never thought possible and it gets you lost; often. It challenges every part of you, it can make your sense of self harder to put together than a puzzle in the wind. … But ultimately this vortex will stop spinning in all its ferocity, you’ll be out on the other side and there will be you. https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557312624381-WR86BGB65TI10IQA1DSP/natalie-9861.jpg Home https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557312766514-OK810DGRLURGFOS3FM8K/Olivia20.jpg Home https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1558011421165-54T4POC4W1ILUEF18MW2/854A9775.jpg Home https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557913693810-Q2NNBRAE6W4HBTQG8WWH/20170805-130A4743-2.jpg Home https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557742815563-ZTC4FJYPX3MR655F8TLV/Natalie+and+kids26.jpg Home - Did I play enough? Was I present enough? Who am I? At Space to Flow, we are Mothers. Mothers who specialise in meditation, mindfulness, physiotherapy, pilates, restorative yoga, integrative medicine, naturopathic and nutritional medicine with a mission to guide mothers in their own homecoming right here, right now in the midst of the beautiful chaos that motherhood brings. https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557197485554-T9PWDTQHDN7L386E7MKS/Discover%2BNaturopathy%2Bwith%2BOlivia Home - Discover Naturopathy with Olivia Through the use of herbal remedies, flower essences, nutritional medicine, food and lifestyle coaching, naturopathy seeks to ignite the self-healing processes within the body. https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557197409574-PYBBNCFKNXEYHT5S95SO/natalie-9453.jpg Home - Discover Functional Medicine with Camilla Functional Medicine views us all as being different, genetically and biochemically unique. This personalised health care, treats the individual, not the disease. https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557742123250-OKKGUL89VZPO7B8ITRSC/transparentBG.png Home - Creating Space to Flow With our expertise, we offer the space, tools and guidance to help mothers centre and surrender; to bring them out of overwhelm and depletion and into one of balance and replenishment. We want to displace the all too familiar feelings of exhaustion and overwhelm and create a new norm of vitality, patience, presence and playfulness. Most of all we want Mothers to experience the simplicity and joy of Motherhood when they create the SPACE TO FLOW. https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557742266204-D6XO89V44EQD4NYP9I7X/Discover%25252BMeditation%25252Bwith%25252BNatalie Home - Discover Meditation with Natalie Vedic meditation is a powerful yet simple mental technique. It is perfect for the demands of our busy modern lives as it de-excites our nervous system and enables us to achieve a deep state of rest. https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1559009035418-EN06C8S9VR7OONLP6A67/freebie_mockup.png Home - Want to create some calm amongst the chaos right now? Take a break and download our three simple techniques to begin to reduce overwhelm immediately ... plus a bonus mindfulness meditation you can do with your children to cultivate compassion. We hope that this resource brings you joy. Simply sign up via the link below and to download our free guide straight to your computer. https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1559009750503-92295XQ3EC1SNNGCWRCD/MayFreePhoto2.jpg Home https://www.spacetoflow.com/functional-medicine daily 0.75 2023-03-02 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557916283345-10T06TCXQVSF7P6ASZO6/natalie-9609.jpg Functional Medicine Natalie’s 13 years practising as a physiotherapist and clinical pilates instructor gave her a great foundation in the science of the human body but more and more she found patients required not just physical treatment but that stress, exhaustion, nutrition and other lifestyle factors had a huge effect on their outcome. This ultimately led her to studying the mind-body connection ( that our thoughts, feelings, beliefs and attitudes can positively or negatively affect our biological functioning) and led to her becoming a meditation teacher. https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1574740803498-IZNST4O1IDOY8KVIN9X2/camillaandkids Functional Medicine https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557196444461-8JX0SVGZASDGKX980L71/d9d1ccbg.jpg Functional Medicine - Camilla is currently taking consults online via Doctors on Demand — https://www.spacetoflow.com/naturopathy daily 0.75 2023-03-02 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557321477639-QKVR4RKZMSGKTL186U3B/Olivia102.jpg Naturopathy https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557321361695-PVGR9YNSP8KBSEOZHPHJ/Olivia15.jpg Naturopathy Natalie’s 13 years practising as a physiotherapist and clinical pilates instructor gave her a great foundation in the science of the human body but more and more she found patients required not just physical treatment but that stress, exhaustion, nutrition and other lifestyle factors had a huge effect on their outcome. This ultimately led her to studying the mind-body connection ( that our thoughts, feelings, beliefs and attitudes can positively or negatively affect our biological functioning) and led to her becoming a meditation teacher. https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557196444461-8JX0SVGZASDGKX980L71/d9d1ccbg.jpg Naturopathy - Let food be thy medicine and medicine be thy food. — Hippocrates https://www.spacetoflow.com/meditation daily 0.75 2023-03-02 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557196444461-8JX0SVGZASDGKX980L71/d9d1ccbg.jpg Meditation - What is Vedic Meditation? Vedic meditation is a powerful yet simple mental technique which absolutely anyone can learn. Through the use of a personalised mantra to draw the mind naturally inward one goes beyond thinking into a state of ‘being’ or stillness. There is no ridding your mind of thoughts, no forcing, controlling or chanting. It is a simple, effortless technique easy to learn under the right instruction. Although this technique originates from an ancient body of knowledge called the Veda, it is perfect for the demands of our busy modern lives as it de-excites our nervous system and enables us to achieve a deep state of rest dissolving accumulated stress, tension and fatigue. Experiencing this state on a regular basis, meditators quickly become happier, more present and aware, less reactive, calmer, more adaptable, more creative, more productive, and have increased energy and vibrant health. https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557914885098-EU76629FKOVYYYNE0S99/854A9901.jpg Meditation - Rounding ‘Rounding’ is an advanced technique that combines gentle yoga asana, pranayama ( breathing exercises) and meditation and is extremely powerful at dissolving years of accumulated stress and fatigue. It is designed to clear deep-rooted stresses and is the equivalent of weeks of regular twice daily meditation in one session. Once you learn the Rounding sequence it can be practised at home as an addition to your existing meditation practice. Please note - it is a pre-requisite that you already practice Vedic Meditation to attend a rounding workshop https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557914851638-AG7GSXWGCF9I18MEADM6/854A9939+2.jpg Meditation - Group Meditation. Meditating in a group is an experience not to be missed and is a wonderful way to connect with community. Our group meetings are a way for our students to stay connected and inspired, ask questions and absorb additional Vedic knowledge. https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1558014187159-AQELK59N44082VN11Y1Q/image-asset.jpeg Meditation https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1558014070450-WN6ZTEV70BAXDDVOEWLA/image-asset.jpeg Meditation Natalie’s 13 years practising as a physiotherapist and clinical pilates instructor gave her a great foundation in the science of the human body but more and more she found patients required not just physical treatment but that stress, exhaustion, nutrition and other lifestyle factors had a huge effect on their outcome. This ultimately led her to studying the mind-body connection ( that our thoughts, feelings, beliefs and attitudes can positively or negatively affect our biological functioning) and led to her becoming a meditation teacher. https://www.spacetoflow.com/food daily 0.75 2019-07-03 https://www.spacetoflow.com/food/almond-butter-brownies monthly 0.5 2019-11-26 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1562153664854-B12HJUKQPJXA759S3EWQ/Brownie food - ALMOND BUTTER BROWNIES - The Good Servings: 15 • Prep time: 5 minutes • Cook time: 12 minutes These brownies are simple to prepare and contain real, wholesome ingredients that support energy levels as opposed to store bought brownies, which are commonly made with refined carbohydrates and processed sugar that hamper blood sugar levels. These brownies are not overly sweet and contain cacao (the unroasted and unprocessed version of cocoa) — retaining its antioxidants, fibre, magnesium, protein and calcium content. https://www.spacetoflow.com/food/chicken-and-ginger-congee monthly 0.5 2019-08-16 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557915555645-ZCOU0P06UZME7E1P6IID/6280B5B9-8CC8-4596-A07B-A9230D60A53C.JPG food - CHICKEN AND GINGER CONGEE - The Good Serves 2 hungry people, or 2 adults and 2 children Warming, medicinal and grounding, congee (rice porridge) is a nourishing way to start the day, especially when it’s cold. This is a perfect recipe for the Fourth Trimester - nourishing the new mother. https://www.spacetoflow.com/food/banana-bread monthly 0.5 2019-08-15 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1562190535628-DYH9Y05S88TYTTYOUD4N/image-asset.jpeg food - BANANA BREAD - The Good Servings: 1 loaf (roughly 8-10 slices) • Prep time: 10 minutes • Cook time: 40 minutes This banana bread is simple to make and nutrient dense in comparison to store bought banana breads, which are typically high in refined white flour, sugar and saturated fats. Chia seeds are added for their protein and omega-3 content while macadamia oil provides a healthy dose of monounsaturated fats — beneficial for overall wellbeing. https://www.spacetoflow.com/food/gut-loving-gummys monthly 0.5 2019-08-16 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1562210424885-8QSLV5DGJDJD5C4SEYLS/Gummy+Hearts.JPG food - GUT LOVING GUMMYS - The Good Servings: Varies with moulds • Cook time: 10 minutes Gelatin is a complete protein source, which provides essential amino acids necessary for tissue building and repair within multiple areas of the body. Regular consumption of gelatin may help ease digestive complaints, repair the gut lining, improve blood sugar regulation, strengthen joints and bones and improve the overall health of hair, skin and nails. Kids won’t even notice it’s a superfood, sugar-free gummy! https://www.spacetoflow.com/food/bone-broth monthly 0.5 2019-07-12 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1562895730833-0FVXOST27E9MA0J133QL/Bone-Broth food - BONE BROTH - The Good • Prep time: 5 minutes • Cook time: 12-24 hours There is a reason why bone broth has been consumed for thousands of years and why your Grandmothers chicken noodle soup always seemed to make you feel better! Bone broth is rich in vitamins, calcium, magnesium, 19 essential amino acids, which are the building blocks of protein, and provide many other healing substances in an easy to absorb way. https://www.spacetoflow.com/food/raspberry-smoothie monthly 0.5 2020-02-10 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1562209922793-DO5W5UETLOBF1WU7OMXY/raspberry-smoothie food - RASPBERRY SMOOTHIE - The Good Servings: 2 • Prep time: 2 minutes Smoothies are a convenient way of getting a good intake of fresh fruit and veg while giving your digestive system a rest from actively breaking down solid foods. This recipe ticks many macro and micronutrient boxes. Spinach is a renowned superfood containing vitamin K, vitamin A, vitamin C and folate. Raspberries are a great source of fibre and vitamin C and avocado is a great source of heart healthy fats. Chia seeds are rich in omega-3 and protein, pepitas are high in zinc and bananas are rich in fibre and potassium. https://www.spacetoflow.com/food/chia-pudding monthly 0.5 2019-08-16 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1559782065569-967AB4LQ5O8ZMUGE4KLG/chia-pudding.jpg food - CHIA PUDDING - The Good Prep time: 5 minutes • Servings: 4 High in protein, omega 3 fatty acids and good fats, which help you feel fuller for longer, curb sugar cravings and prevent afternoon slumps. A perfect healthy snack or pick me up that does not require much effort or ingredients. https://www.spacetoflow.com/food/pesto monthly 0.5 2019-09-12 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1562155722493-A0AP3BC0JNGAJH26CT4C/pesto food - PESTO - The Good Servings: 5 • Prep time: 10 minutes This is a high protein, nutritious super green pesto that is versatile across many dishes and snacks. Nuts are a natural protein source containing various vitamins and minerals essential for health. Almonds are added for their antioxidant, protein, good fat and magnesium content and pumpkin seeds for a hit of zinc. Olive oil is rich in monounsaturated fatty acids, which has various anti-inflammatory and heart protective qualities. https://www.spacetoflow.com/food/nut-seed-loaf monthly 0.5 2019-10-10 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1561614509596-S4BN9O2H3R9BIPRNS177/IMG_8599.jpg food - NUT AND SEED LOAF - The Good Servings: 1 loaf (roughly 15 slices) • Prep time: 10 minutes • Cook time: 30-40 minutes Packed full of fibre, good fats, protein and complex carbohydrates. This bread is gluten free, vegan and packed full of macro and micronutrients that support long-lasting energy. Also fondly known as the "poop” bread due to its excellent fibre content, which promotes bowel regularity. https://www.spacetoflow.com/food/cacao-mousse monthly 0.5 2019-08-16 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1559782571551-0TK78JQJO06ITTB9VIQ9/Choc%2BMousse.jpg food - CACAO MOUSSE - The Good Prep time: 5-10 minutes • Servings: 6-8 Raw cacao is cold pressed, unroasted, unprocessed. The good for you substances don't get roasted off so cacao is packed with antioxidants, fibre, magnesium, protein and calcium. Cacao can improve heart health, lower blood pressure, reduce LDL “bad” cholesterol and boost serotonin levels in the brain. Avocado is a great source of heart healthy fats, and along with bananas provide loads of potassium and antioxidants. https://www.spacetoflow.com/food/lentil-bolognese monthly 0.5 2019-08-02 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1562210502238-0HDALURI8IPKQ33SBN5T/image-asset.jpeg food - LENTIL BOLOGNESE - The Good Servings: 4 • Prep time: 5 minutes • Cook time: 15 minutes A delicious vegetable take on the traditional spaghetti bolognese. Lentils are highly nutritious, low in calories, rich in iron, potassium, folate and are an excellent source of plant-based protein. The high fibre content in lentils also helps prevent constipation and promote regularity for a healthy digestive tract. https://www.spacetoflow.com/food/pumpkin-damper monthly 0.5 2019-11-08 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1570691325027-ESCKWGHWTPVXJPB0MT76/Pumpkin-damper.jpg food - PUMPKIN DAMPER - The Good Servings: 6 • Prep time: 10 minutes • Cook time: 1hr A seriously simple and easy bread that can be used for sandwiches or simply as a snack on its own. It can be moulded into easy shapes for toddler handling and has the added goodness of pumpkin, which is rich in fibre, antioxidants and beta-carotene. https://www.spacetoflow.com/food/roast-vegetable-frittata monthly 0.5 2020-03-06 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1583468319124-XKE671IKO1SEAYLJBDUI/Frittata.png food - ROAST VEGETABLE FRITTATA - The Good Servings: 5-8 • Prep time: 10 minutes • Cook time: ~ 30-45 minutes This is a macro/micronutrient and phytochemical rich recipe that ticks all the boxes for healthy fat, carbohydrate and protein needed in a balanced meal. Egg contains all the essential amino acids your body needs to nourish muscle and overall health. All the different vegetables provide a variety of health benefits, and this type of meal ensures you are eating the full rainbow! https://www.spacetoflow.com/food/category/Immune+Boosting monthly 0.5 https://www.spacetoflow.com/food/category/Breakfast monthly 0.5 https://www.spacetoflow.com/food/category/Vegetarian monthly 0.5 https://www.spacetoflow.com/food/category/Dairy+Free monthly 0.5 https://www.spacetoflow.com/food/category/Lunchbox monthly 0.5 https://www.spacetoflow.com/food/category/Snack monthly 0.5 https://www.spacetoflow.com/food/category/Dessert monthly 0.5 https://www.spacetoflow.com/food/category/Vegan monthly 0.5 https://www.spacetoflow.com/food/category/Lunch monthly 0.5 https://www.spacetoflow.com/food/category/Meat monthly 0.5 https://www.spacetoflow.com/food/category/Nut+Free monthly 0.5 https://www.spacetoflow.com/food/category/Medicinal+Foods monthly 0.5 https://www.spacetoflow.com/food/category/Treats monthly 0.5 https://www.spacetoflow.com/food/category/Bulk+Meals monthly 0.5 https://www.spacetoflow.com/food/category/Dinner monthly 0.5 https://www.spacetoflow.com/food/category/Gluten+Free monthly 0.5 https://www.spacetoflow.com/food/category/Gut+Health monthly 0.5 https://www.spacetoflow.com/food/category/Egg+Free monthly 0.5 https://www.spacetoflow.com/food/category/Sweets monthly 0.5 https://www.spacetoflow.com/food/category/Condiments monthly 0.5 https://www.spacetoflow.com/contact-us daily 0.75 2023-03-02 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1558067086624-AF3A5QBY70H3DS7V0VH7/natalie-9629.jpg Contact https://www.spacetoflow.com/journal daily 0.75 2021-08-17 https://www.spacetoflow.com/journal/post-natal-depletion monthly 0.5 2019-06-26 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1557749433087-MDZT6C5VFGJILHB9AUWE/854A9898.jpg Journal - Post Natal Depletion https://www.spacetoflow.com/journal/top-4-for-family-wellness-this-winter monthly 0.5 2019-07-26 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1562760301638-WU9WJ8L8VL9PQMJVYIEJ/Winter-wellness Journal - Top 4 For Family Wellness This Winter https://www.spacetoflow.com/journal/why-vedic-meditation-is-perfect-for-mothers monthly 0.5 2019-07-10 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1560245025692-96CGMZ4D1X4PYT2PKO9K/image-asset.jpeg Journal - Why Vedic Meditation is Perfect for Mothers https://www.spacetoflow.com/journal/4-tips-to-thrive-in-the-fourth-trimester monthly 0.5 2019-07-26 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1564115962202-DUZBW9XW0FW4Z9091R3P/Camilla-Jack Journal - 4 Tips To Thrive In The Fourth Trimester https://www.spacetoflow.com/journal/6-ways-to-improve-your-digestive-health-right-now monthly 0.5 2019-11-29 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1565848823738-BMABSFOE7SVERVCHIUKQ/natalie-9467.jpg Journal - 6 Ways To Improve Your Digestive Health Right Now https://www.spacetoflow.com/journal/common-nutrient-deficiencies-in-postnatal-depletion monthly 0.5 2019-10-30 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1567734103751-FYS8471949JV76L476HP/natalie-jack.jpg Journal - Common Nutrient Deficiencies In Postnatal Depletion https://www.spacetoflow.com/journal/why-teach-children-to-meditate monthly 0.5 2019-08-09 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1564909857747-QF2YZZE1MBZB75DHMIVT/Nat-Freya Journal - Why Teach Children To Meditate? https://www.spacetoflow.com/journal/the-importance-of-keeping-your-pelvic-floor-strong monthly 0.5 2019-11-01 https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1572488321871-G4JRMP6T2C0V8CUR34XP/Pelvis.jpg Journal - The Importance of Keeping Your Pelvic Floor Strong With Physiotherapy https://images.squarespace-cdn.com/content/v1/5b8fae74da02bc68e5efa499/1572487878351-V07WYLHFUPIP6WL5IWUU/Pelvic+Sling.jpg Journal - 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