Tips for Switching to Gluten Free

Tips for Switching to Gluten Free

If you’re someone who has had to cut gluten out of your life due to gluten sensitivity, coeliac disease, or other reasons, we understand that it can be an extremely daunting journey to revamp your diet and essentially, your lifestyle in some ways.

Unfortunately, approximately 1 in 70 Australians are impacted by coeliac disease but around 80% of this number remain undiagnosed. So, before we tell you some of the great gluten free products that we range at WholeLife, it’s time to get back to the basics and tips to get you on your gluten free journey.


What is gluten?

According to Coeliac Australia, gluten is a protein found in wheat, rye, barley, triticale, and oats (in some circumstances) and assists in food upholding their shape. So where can you find gluten? A quick side note…sometimes gluten may be hidden in an array of foods that you didn’t even think of, so keep an eye out!

  • Wheat can be found in various foods including bread, baked goods, soups, pasta, cereals, salad dressings. Triticale is a newer grain which has similar qualities to wheat
  • Barley can be found in malt, food colouring, soups, beer, Brewer’s Yeast
  • Rye can be found in rye bread, rye beer and particular cereals

To find a more detailed list on foods that contain gluten, click here.


Tips for going gluten free

It can most certainly be an adjustment to switching to a gluten free diet and there are a few things you’ll need to consider:

  1. Check those labels. Now that you’re going gluten free, it’s important to check the labels on products to ensure they don’t have any traces of gluten. Actively search for a gluten free label or for extra assurance, look for products that have the “Endorsed by Coeliac Australia Gluten Free” label on them.


  1. Use gluten free substitutes. Now you may be wondering, what do gluten free substitutes look like? Firstly, switch to grains like rice, quinoa, corn, buckwheat, sorghum. These are great substitutes that are extremely versatile and can be used to make delicious, gluten free meals. Secondly, here are a few products that we stock at WholeLife that won’t make you miss gluten whatsoever!

Eco Organics have an array of gluten free options, including fettuccine and spaghetti so you won’t miss another pasta night. Try out their Edamame Spaghetti or Chickpea Fettuccine, just to name a few. They’re gluten free, low carb, organic and taste delicious.

gluten free


Niulife have a variety of sauces which are gluten free. Their Cocomino Original Coconut Amino Sauce is a great alternative to soy sauce, so you can keep dunking those gluten free sushi rolls with peace of mind.

gluten free


Melinda’s Gluten-free Goodies are the sweet, gluten free delights you didn’t know you needed. Let’s face it, sometimes we don’t have the time to spend hours in the kitchen baking tasty desserts, so this is where Melinda’s Gluten-Free Goodies come in. They’re pre-made, gluten free, use clean ingredients and are super simple to make.

gluten free


Bob’s Red Mill is another great brand which stocks an array of gluten free baking ingredients. Some examples include their Gluten Free 1 to 1 Baking Flour that is perfect for making cookies, cakes, brownies etc or their Gluten Free Quick Cooking Rolled Oats which are processed in a dedicated gluten free facility and tested to ensure purity, avoiding cross-contamination.

gluten free


To all our bread lovers out there who believe they can’t eat bread anymore, we’re going to introduce you to Venerdi Bread. They’re gluten, dairy, and soy free, making them a perfect candidate to satisfy your gluten free bread needs. There’s no world if there’s no bread!

gluten free


At WholeLife we also stock our own WholeLife Healthfoods branded wholefoods which can assist you on your journey to finding perfect substitutes for eliminating gluten. Examples include our Coconut, Buckwheat or Brown Rice Flour.


3. Be aware of cross-contamination. Yes, cross-contamination can occur with gluten and gluten free products. It’s extremely important if you’re coeliac and are living with others that you are using a different toaster, colander, cutting boards, containers, oil used in fried foods and other cooking utensils that may have been in contact with gluten. Same with restaurants or visiting someone’s home, it’s important that if you have any concerns of cross-contamination that they are raised to minimise your chances of ingesting gluten.


4. Get cooking! If you’re concerned about what products may or may not have gluten, cooking from scratch is an option. Now, this can be an extremely time-consuming process, however it’s a great method to ensure your meals don’t contain any gluten or any hidden nasty substitutes. Remember, natural foods like fruit, vegetables and meat do not contain gluten, thus, you can still create delicious meals by incorporating them.


To find some tasty gluten free recipes, head on over to our blog. Let us know in the comment section below what your favourite gluten free tips are.


Feature Image Via: Venerdi Bread

How To Survive Allergy Season

How To Survive Allergy Season

Ahh, spring. The time when the warm sun begins to rise, and the flowers begin to bloom! What’s not to love about spring? Allergies. For many, spring is like stepping onto the allergy battlefield from hell. Constant sneezing, red and itchy eyes, runny noses and skin rashes, what a nightmare! Below are a few of our handy tips that may assist you in surviving this allergy season.


Allergies occur as a result of mistaken identity, where an allergen enters the body and is wrongly identified by the immune system as a dangerous substance.

Top Tips


  1. Wind can be the enemy – Particularly during spring, pollen from grasses, trees and weeds can be blown into the air, sending your body into a sneezing and itchy eye frenzy. If you can, try your best to stay indoors and close the windows on these days.



  1. Wash those sheets! – We may not even realise it, but when we’ve been outside all day, we can carry pollen with us on our hair, skin and clothing which can transfer onto our sheets. Showering, changing your clothes and washing your sheets may assist in reducing the build-up of pollen and in turn keep those pesky allergies in your room at bay.



  1. Timing is everything – Yep, you heard it here folks, timing and preparation is key! Check on the pollen counts for the day in your area to see if its high or low and prepare accordingly. To find pollen counts, look at websites like the Weather Channel and search for “Allergy Tracker.”



  1. Get a bit of extra help – Sometimes staying indoors is not enough and we need a bit of extra help to get us through the day to do our normal day-to-day activities without being hindered by allergies. Here are a few options which may assist in relieving allergy symptoms.



Fusion Health Allergy Capsules# – The Fusion Health Allergy capsules contain baical skullcap, which has traditionally been used to relieve mild allergy symptoms including red and itchy eyes and a runny or blocked nose.

allergy season

Claratyne Hay fever and Allergy Relief Tablets# – These tablets are non-drowsy and can provide 24-hour relief from symptoms of hay fever and allergies including sneezing, watery and itchy eyes and runny nose.

allergy season

Zyrtec Hay fever and Allergy Relief Nasal Spray# – This non-drowsy nasal spray formula provides rapid relief of hay fever and allergy symptoms including sneezing, runny and itchy nose.


#Always read the label. Follow the directions for use. This medicine may not be right for you, read the label before purchase. If symptoms persist, talk to your health professional.


To find more of our allergy-beating products, click here to find our Step into Spring Catalogue. If you have severe allergy symptoms, contact your local health professional to find the best treatments for you.

Feature Image Via: Fusion Health

Must Have Spring Cleaning Products

Must Have Spring Cleaning Products

SPRING HAS OFFICIALLY SPRUNG!! The time has come to step out of hibernation and step straight into the fresh spring air. Ahh. BUT first, it’s cleaning time. Before we let that clean air in, it’s time to do an annual spring clean inside our home and cleanse our souls from our winter hoarding activities (whoops).

No need to fear! We’re going to give you a few of our favourite spring-cleaning tips and products that can help transform your home.


Top Tip 1: Declutter the space

We’ve probably all had a moment where we’ve opened our drawers and thought “Where has all this stuff come from?!!!!” A spring clean is a perfect excuse to go through all your drawers and cabinets and start getting rid of things that you don’t use/wear anymore. However, before throwing anything out, see if you can donate or sell any of your old clothes/other items that you no longer use. Once you’ve cleared out your hoarding spaces, you’ll feel like a new person.


Top Tip 2: Clean

It’s now time to get to the nitty gritty and do some deep cleaning before we can reorganise our decluttered spaces. Here are a few of our favourite cleaning products which will up your spring-cleaning game!


Ecologic Tile and Floor Cleaner Rose Geranium – This is one of our favourite floor cleaners. It’s certified organic, vegan and the bottles are made from 100% recycled plastic. Not to mention, it has antibacterial, antifungal and naturally disinfectant properties.


Koala Eco Peppermint Glass Cleaner – This glass cleaner cuts through film and polishes windows, glass doors and mirrors. It’s plant-based, has no hidden nasties, is vegan, cruelty and palm oil free.


spring clean


Ecostore Antibacterial Multi-Purpose Cleaner Citrus – Time to spritz away those dirty surfaces and kill some common household germs and bacteria while we’re at it! This multi-purpose spray is cruelty free, made in New Zealand and vegan.


Ecostore Bathroom & Shower Cleaner Citrus – It’s time to get your bathroom looking sparkly clean with this antibacterial cleaner which cuts through dirt, soap and hard water spots. This cleaner is also made from plant-based ingredients, is vegan and cruelty free.


Ecostore Geranium & Orange Laundry Powder – This plant and mineral-based laundry powder has no hidden nasties, is cruelty free, septic tank and greywater suitable, vegan and smells amazing. What’s not to love!


Ecostore Toilet Cleaner Eucalyptus – This toilet cleaner effectively eradicates bacteria and is gentle on toilet surfaces and the environment. It is made from plant-based ingredients, is cruelty free and vegan.


spring clean


Top Tip 3: Organise, organise, ORGANISE

The time has finally come to organise your decluttered areas! It’s definitely true when they say, a clear space equals a clear mind. A study suggests that the more clutter you can see, the more easily you’ll find yourself distracted. Thus, it’s time to refresh your mind and space just in time for the warmer months.


Let us know what your favourite spring-cleaning tips are down below. To find more of our blogs click here.


Feature Image Via: Crisp Sheets


R U OK Day 2021

R U OK Day 2021

It’s safe to say that these past two years have been extremely challenging for all of us and the limitations we have with face-to-face contact have made it even more challenging to reach out to our loved ones and create meaningful conversations and connections.

Not only can it be difficult to reach out to someone when you’re not in a great place but asking someone if they’re okay can also be a daunting task. What do I say? What if I say the wrong thing? Am I making it worse? These are all valid concerns. Here are a few tips to make asking “R U OK” not so daunting.



Before asking someone if they’re okay, check in with yourself. Are you in a good headspace? Are you capable of genuinely listening and giving as much time as needed to this conversation? If you don’t think you are, that’s okay! It can often be difficult to have these conversations when you aren’t in a great place yourself. Try to think of someone else in their support network who could talk to them.


1. ASK

If you’re in a good headspace…

  • Be relaxed, friendly and concerned in your approach
  • Help them open up to you with questions like “How are you going?”
  • If they’re not acting like themselves, mention specific things that have made you concerned for them, like “You seem less chatty than usual. How are you going?”


If they don’t want to talk…

  • Don’t criticise them
  • Tell them you’re still concerned about changes in their behaviour, and you care about them
  • Avoid a confrontation
  • You could say: “Please call me if you ever want to chat” or “is there someone else you’d rather talk to?”



  • Take what they say seriously and don’t interrupt or rush the conversation
  • Don’t judge their experiences/reactions but acknowledge that things seem tough for them
  • If they need time to think, sit patiently with the silence
  • Encourage them to explain: “How are you feeling about that?” or “How long have you felt that way?”
  • Show that you’ve listened by repeating back what you’ve heard in your own words and ask if you have understood them properly


  • Ask questions like: “How would you like me to support you?”
  • Some conversations are too big for family and friends to take on alone. If they’ve been feeling down for more than 2 weeks or are at risk, encourage them to see a health professional. You could say, “it might be useful to link in with someone who can support you. I’m happy to help find the right person for you to talk to”


  • Put a reminder in your diary to call them in a couple of weeks. If they’re really struggling, follow up with them sooner. Staying in touch and showing genuine care and concern can make a real difference
  • You could say: “I’ve been thinking of you and wanted to know how you’ve been going since we last chatted”

Want more helpful tips from the R U OK Website? Click here.

If you’re currently experiencing a mental health crisis and need support immediately, don’t hesitate to contact:

Lifeline Australia | 13 11 14

Beyond Blue | 1300 22 4636

MensLine Australia | 1300 78 99 78

Suicide Call Back Service | 1300 659 467

Kidshelpline | 1800 55 1800

Open Arms – Veterans & Families Counselling | 1800 011 046


To find more of our blogs click here.

Feature Image Via: Milky Print

What Is Conscious Beauty?

What Is Conscious Beauty?

It’s clear that in recent years there’s been a surge in conscious consumerism where we’re choosing wellness as a lifestyle and going on a complete journey to holistically look and feel healthy. But what about the beauty products that we use everyday? Do these fit in with our healthy and environmentally conscious lifestyles?

Did you know that beauty brands aren’t legally obliged to be certified and can claim that they’re organic by only needing 1% of organic ingredients in their products? Crazy right?! Thus, its vital to do your research and select brands which are healthy for our skin but also don’t negatively impact our environment and other lifeforms around us.

Luckily for you, we’re going to give you the low down on all you need to know about conscious beauty and why it’s time to make the switch!



 If it’s on the shelf, it’s safe for me, right? No, that’s not necessarily the case! There are minimum regulations within this industry and harsh chemicals can fly under the radar.

Next time you’re at the shops, take a closer look at the fine print of your favourite products and what ingredients they contain. Many of these chemicals can be harmful for your health and have links to health issues including cancer, reproductive disorders, allergies, skin reactions and much more.

Here are a few ingredients you should avoid…

Fragrances and Phthalates – The word fragrance is extremely misleading in the beauty industry, concealing up to 3,000 chemicals that make beauty products smell delightful. Usually where there are fragrances there are also Phthalates. The chemical, Phthalates, has been linked to various health issues like the ones mentioned above.

Parabens – Are a collection of synthetic esters of p-hydroxybenzoic acid which is widely used as a preservative in beauty and skincare products. Studies have also shown that Parabens are linked to various health issues.

Sodium Lauryl Sulfate and Sodium Laureth Sulfate – These foaming agents are found in a plethora of products including skin care, cosmetics, shampoo and toothpaste. These agents can cause skin irritation or trigger allergies.

Talc – Talcum powder (talc) is an ingredient which is found in various face powders and eyeshadows. Whilst talc can generally be safe, if it’s not purified properly, it can potentially be contaminated with asbestos which can lead to other major health issues.

If you want to learn more about chemicals in beauty products click here.



Now that you know a bit more about what ingredients you don’t want in your beauty routine, it’s time to break down some key terms that you want to look for when choosing brands/products. Unfortunately, these terms are not subject to regulations, making them extremely biased. However, here’s our take on it…

Clean – Products which aren’t created with harsh/toxic chemicals that are proven or suspected to harm our health.

Natural – Products which have been sourced from nature, not a lab.

Organic – This refers to how the ingredient was farmed. These ingredients must be grown without pesticides and any other harsh chemicals. Have a look for the Australia Certified Organic (ACO) logo on products for more assurance that the ingredients that make up your beauty products are grown organically.

Sustainable – This can refer to how the ingredients were sourced and the packaging which shouldn’t be harmful to the planet.

Vegan – This means that the product doesn’t contain any animal by-products or ingredients which have been sourced by animals. Be mindful that just because a product is vegan, doesn’t necessarily mean that it’s ‘clean’ or ‘organic.’

Cruelty-free – According to the Choose Cruelty Free (CCF), none of the products have been tested on animals and not by anyone else on the brand’s behalf.



After a long day there’s nothing better than scrubbing off your makeup with your favourite skincare products. However, did you know that toxins within beauty products can damage our environment after it’s been washed down our sinks? Yep, who would’ve thought! Chemicals in many beauty products don’t breakdown and these toxins can end up in our oceans, lakes and water supply.

Thus, it’s important to do the research and choose brands/products which have clean ingredients, take the initiative to reduce their carbon footprint and implement recyclable and reusable packaging.



Cruelty Free – When deciding to switch to conscious beauty brands, it’s imperative to also support the protection of animals from the cruelties of animal testing. Thus, look for the “Not Tested on Animals” (CCF) rabbit logo next time you select any of your beauty products.

Go Palm Oil Free – Many palm oil plantations are in extreme overdemand right now, resulting in deforestation and burning of forests to make way for more plantations. This in turn, is having severe implications on the natural environment.

Coral Reef Friendly – Studies reveal that there’s an abundance of chemicals found in sunscreen and other beauty products which unfortunately threaten our coral reefs. Oxybenzone is notorious for damaging coral, resulting in an increasing susceptibility to bleaching and DNA damage of the coral.


Click here to find our other blogs.

Feature Image Via: Raww Cosmetics