Written by Jessica Anwyl

Wholesome Wise Words: Seedlings Cafe

2020 has had it’s challenges, the COVID pandemic hit, we’ve had to face many hurdles along the way and adapt and change to some form of new ‘normal’. It has had a significant impact on the wellbeing of Australians, particularly in Melbourne.

That’s why we have teamed up with Prevention United to create Miles for Minds. This 6-week virtual fundraising campaign has been designed to help our community remain active and look after their physical health, but also highlight how important our mental health is. This 6-week program will finish with a 5 or 10 KM run or walk, on November 14th. Leading by example, our Viva team will be participating along with clients and some generous sponsors of our community.


An interview with Interview with Georgia Mackie, owner of  Seedling Cafe, Melbourne. 

We are lucky enough to be located in one of the best places in Melbourne’s CBD – Flinders Lane. We are spoilt for choice with cafes, restaurants, bars and boutique shops. So, this month I want to take you deeper into one of our sponsors and our favourite cafes, right at our doorstep – Seedling, owned by the lovely Georgia Mackie.

Georgia is not only a business owner, she has a wealth of knowledge in this space having studied Sports Nutrition and Health Coaching whilst travelling overseas! She has spent many years in the kitchen herself donning the chef whites for numerous cafes and restaurants internationally. This gave her the opportunity to combine her “two loves, travel and food!”

After settling in Melbourne, Georgia wanted to work somewhere where she could cook the food she likes to eat…”wholesome, free-range and good quality”. And that is exactly what you get when you step into the little nook in the wall that is Seedling, Flinders Lane.

Georgia was raised on a farm, where her family grew their own produce, eating healthy and organically. “Studying sports nutrition and health coaching allowed me to refine my approach to food”. With the main focus on eating whole foods to aid training and recovery.

Marathon Preparation Tips: Nourish Your Body

I asked Georgia about her recent experience with food and nutrition whilst she was training for her first marathon.

As a general rule “eat well, with nutrient-dense ingredients”

Creating a daily routine around eating habits that allow the body’s natural ability to absorb the fuel it needed to recover, rest, and run! This starts with fueling your body in the morning. A Lot of people avoid eating breakfast, but this is easier said than done.

Georgia’s tip: “Find what works for you!”

If your stomach can’t handle food then we recommend you try the signature Bulletproof Coffee at Seedling. This is essentially black coffee, gee (grass-fed butter) and coconut oil – high in fat, so you get that caffeine hit with a longer, slower release.

Treat your body

When your body has depleted its glucose stores, replenish with natural sugars (dates, rice malt syrup, maple or honey). As long as you are moving and using sugars then you can treat yourself!

Recovery mode

After a big hit out on the track or workout in the gym, your muscles are calling for protein to help aid in rest and repair. Smoothies are a great way to replenish your stores. Utilise ingredients like nut butter, berries and yogurt – which are a wholesome way to refuel. Try Seedling’s …

Berry Berry Nice Smoothie

  • Ingredients:
    1 cup of frozen raspberries
    1 tsp honey
    1 Tbsp chia seeds
    1 fresh or frozen banana
    5 dates
    1 cup unsweetened coconut milk
    1 Tbsp of whey or pea protein (optional)

Method: Place all ingredients in a blender. Blend well. Drizzle a thin layer of honey around the rim of a smoothie glass and dip into desiccated coconut. Serve smoothie in the glass with a fancy straw.

Event preparation

In the lead up seek PROTEIN. Getting lots of protein from your food is the main ingredient to staying healthy and at your best. Include ingredients like eggs and meat. If you’re vegetarian – get your amino acids – beans with brown rice and tofu. And if you’re vegan, consider adding pea protein, so that you’re getting enough!!

It’s a good idea to get to know your own body. Test your boundaries with fuelling pre-run to get the most out of your run. Try having something 2hours before, something right before or 15mins before to see what works best for you.

Fuel your body the night before. Yep! It’s still a thing… a good dense rich meal before the event.

During the event. Georgia wanted to use natural fuel sources for energy instead of relying on a sugary quick fix or glucose hit (i.e. energy drinks, gels, sugary drinks) during her marathon. She replenished her electrolytes by supplementing energy drinks for coconut water and pink salts. And looked to use natural snacks like bliss balls and bananas as a natural sugar boost. Try out Seedling’s…

Cacao & Goji Bliss Balls

  • Ingredients: 400g dates, 30g raw cacao, 435g almonds, 100g goji berries, 65g coconut oil melted, 60ml (¼ cup) boiling water
    Coating: 50g desiccated coconut

Method: Place all the ingredients (except the water and oil) in a food processor and pulse until the mixture resembles bread crumbs. Now add the hot water and oil and continue blending until the mixture starts to come together – the mix should stick together when you roll it into a ball. Place coating (where used) into a small bowl and set aside. Using a tablespoon, scoop out 50g portions of mix and use the palms of your hands to roll this into balls. Then roll the balls in the coating till lightly covered. Place in a single layer in a container and leave to set for at least an hour in the fridge.

Little tricks to use along the way

Sleep – figure out the best training time for your body (are you a morning or evening person – and base your bed time around that). Getting to know your body’s peak in natural energy, will mean you’ll find you can run your best! Weather – be conscious of the weather you train in – train in different conditions to be prepared for anything on race day! Recovery – Cold showers! Use these as a recovery method after training. Flush and refresh the muscles.

And lastly, to prepare for fuelling your body wholesomely you need all the right ingredients, ready to go. So I asked Georgia what lives in her pantry!

Georgia’s Pantry Staples:

  • Dates
  • Chia seeds
  • Nuts (almonds, cashews)
  • Coconut oil
  • Greek yogurt
  • Frozen berries
  • Nut milk (coconut/almond milk)
  • Veggies (root veggies pumpkin, sweet potato)
  • Avocadoes
  • Eggs

If you’d like to check out Seedling’s awesome store or opt for home delivery. Details at https://www.seedlingcafe.com.au

I hope this blog has given you an insight into how important fueling your body well can make a difference to feeling motivated, energised and engaged in keeping moving.

If you’d like to join us on our journey to get moving whilst raising money for mental health prevention, you can find all you need to know here!