Green Soup

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Ingredients:

3 carrots

3 medium-large potatoes

5-6 courgettes

2 heads of broccoli

4 cups vegetable or chicken stock

Salt & pepper

Method:

Saute all the vegetables in 2-3 tablespoons olive oil in a large pot. Cover with vegetable or chicken stock (tastes better if you use use home-made stock but bought is fine too).

Simmer until cooked and then puree the soup in a blender or food processor. Taste and season accordingly with salt and pepper.

Super easy and delicious and full of vitamins. Enjoy! 🍵

This recipe will make a decent size pot of soup to serve 4 people. For a small batch start with 1 carrot, 1 potato, 1 head of broccoli and 2-3 courgettes.

Winter Motivation & Inspiration

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Over the winter months our natural tendency is to slow down and hibernate from the cold. It is important to keep our bodies moving so we stay healthy. When we exercise and move our body it helps to boost circulation of blood and lymphatic flow through the body, and makes us feel happy.  

Your lymphatic system needs exercise to work. The lymphatic system is known as the guardian system to remove waste products from the body.  Unlike the circulatory system pumping the blood around the body, the lymphatic system has no pump so relies on us moving our body to stimulate this system.  Whenever we move our muscles we are helping the lymphatic system move lymph fluid through the body. To remain healthy it is important that the body is removing toxins and waste products efficiently from the body.

Exercise keeps us happy. It is hard to stay motivated to keep active over the cold winter months when the circulation is sluggish. When we feel sluggish we generally have lower motivation and do not feel like exercising.  Exercising regularly will benefit both our body and mind to keep you feeling great over the winter. The hardest part about exercising is having the motivation to get to a yoga class, the gym, or out for a walk in the cold. To keep motivated it is best to create an exercise routine for yourself.  Once we start and our blood flow starts circulating we generally feel great!

Write yourself a weekly exercise schedule. This will help you to stay on track. Try to aim to do something most days as little and often is a lot more achievable than doing big long sessions.  Set goals for the week and make them achievable for yourself so you can succeed with the plan. Aim for 20-30 minutes per day.

Yoga keeps you happy & healthy 😀Yoga is great to move your body but also stimulate the glandular system to keep you healthy.  The Nadi Energy channels are like an energy highway system through the body and these energy channels link to the glands. Yoga postures create angles and shapes to pressurise the Nadi channels and stimulate through the glands in the body. Healthy glands are important for your health, immunity and regulate your mood.

With less natural sun light there is a higher incidence of depression and low mood over the winter months. Yoga and meditation helps boost your mood so you can feel happy. The important glands for happiness are pituitary and pineal glands. These glands regulate our neurotransmitters to allow us to feel happy and balance our mood.

By Erin O'Hara

5 Tips to Boost your Immunity

The dreaded winter cold/flu that inevitably strikes when the seasons switch. Try these top 5 immunity tips to boost your health and dodge the bugs this winter.

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1.    Reduce your stress externally and emotionally. When we are feeling stressed our immune system is also compromised. Try to add in 5-10 minutes of daily breathing or meditation into your daily routine.

2.    Eat warming foods. Over the winter months we tend to want to eat more comfort foods. Instead of eating rich creamy foods switch to healthy nutritious vegetable soups and slow cooked foods. To build internal fire increase warming foods such as cloves, ginger, chilli, horseradish and pepper. Try to use fruit and vegetables that are seasonal and local so they are packed full of nutrients.

3.    Reduce sugar intake. The negative effects of sugar starts within 30 minutes and last for over 5 hours!! Sugar typically reduces the ability of the white blood cells to destroy and engulf bugs by about 50%. Try to have less than 50g of sugar per day (12.5 teaspoons). The more sugar you consume the greater the negative impact on the immune system.

4.    Take Vitamin C daily. Vitamin C is antiviral and antibacterial. It helps to enhance the response of white blood cells to fight infections and reduce the severity of a common cold. Take a maintenance dose over the winter of 1000mg per day and then when you are feeling like you are getting sick take small doses (250mg) every 2 hours. Increases interferon (chemical factor that fights viral infection and cancer). Vitamin C has a direct biochemical effect on white blood cells as interferon.

5.    Boost your immunity with herbal medicine

  • Echinacea root: Maintains upper respiratory tract health and supports the body's own natural immune system to bring effective relief from the symptoms of colds, flu and minor infection.
  • Astragalus: A traditional Chinese herb to enhance immune function and has a mild antiviral activity to help prevent colds.
  • Andrographis: Supports the body's immune system when dealing with cold symptoms.
  • Withania (Ashwaganda): Enhances immune function and is a natural antioxidant.
  • Goldenseal: It is anti-microbial, anti-biotic, anti-inflammatory and astringent. So it can help fight bacterial infections, and fungal disorders.

By Erin O'Hara

Fight the Flu in Peace

Every winter if not every season change the same words are uttered… “There’s been some nasty bugs going around”. While nobody wants them a large portion of us get them and our bodies are constantly trying to fight them! While our bodies are well equipped to win the war on these nasties it is nice if we do all we can to help them along, after all it is to help ourselves!

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You Are Enough

How often do we feel in our busy lives that we are not quite cutting it? In one or more areas of our lives we feel that we are not enough. We have so many roles to fulfil, that of parent, child, sibling, friend, volunteer, worker, employer....the list goes on.

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