Aries New Moon & Solar Eclipse

The 20th April 2023 brings a New Moon in Aries along with a rare hybrid Solar Eclipse!

Eclipses are a time of BIG energy - bringing life lessons, significant changes and new beginnings. The intensity of the combined Aries New Moon & Solar Eclipse has the potential to propel you forward on a new path, perhaps before you think you are ready. The universe is asking you to trust that you are. While it might not be easy, fiery Aries urges you to own your truth without apology, and let go of anything that's standing in your way y

While the effects of a New Moon last 4 weeks, the effects of the Solar Eclipse last for nearly six months.

You can expect a 'turbocharged fresh start' which means it is the perfect time to turn over a new leaf or start a new project to create the life of your dreams. It is also the time to sacrifice your need to be in control and have confidence in the universe to guide you in the right direction!

5 Realistic Tips for a Consistent Yoga Practice

We all know the drill. You tell yourself you’re going to make yoga a regular habit, then life gets in the way and somehow you haven’t been to a class in weeks. It’s common for motivation and consistency to go in ups and downs, yet consistency in your yoga practice is where the magic happens. A regular and consistent yoga practice builds strength, increases flexibility, allows you to let go of stress and anxiety and connects you to your true self - truly ALL the good stuff. Read below for our 5 realistic tips on how to stay consistent with your yoga practice.

How to stay consistent with your yoga practice

1. Plan your classes in advance

   The first step to staying consistent in your yoga practice is to plan out your classes in advance. Look at your calendar for the next few weeks and set aside time in your schedule for yoga. Booking your classes online in advance will help you to find the time and stick to it!

2. Keep to the same classes each week

   Choosing a class that you love and committing to it each week takes the decision fatigue out of the equation and allows yoga to become a regular part of your routine.

3. Prioritise your ‘me-time’

   When life gets busy it can be easy to let go of the things that seemingly ‘don’t matter’ as much. Making time to look after yourself allows you to be a better mother, friend, sister, colleague, boss etc. So learn to say no once in a while and say yes to prioritising yourself!

4. Ask yourself “How will I feel after a yoga class?”

   If you find yourself making excuses for why you can’t go to class, ask yourself how you will feel after the yoga class. Do you ever leave a yoga class with regret thinking “I wish I hadn't done that?” I can almost guarantee the answer is a definite “NO!” Yoga allows you to move your body, center your mind and connect to something deeper so that you come away feeling relaxed and refreshed.

5. Don’t beat yourself up if you miss a class - or 5!

   If you miss a few classes and find yourself falling out of the habit, don’t let this completely sidetrack you. There is no need to wait until next week or next month to get back into your routine or regular habits. Get back on track as soon as your next scheduled class rolls around. As long as you pick back up when things get a little sidetracked, you’re on the right path! There’s no such thing as perfection!

So if you’re serious about making yoga a constant in your life, take yourself through these five steps and remember to practice Tapas (sanskrit for discipline) in the moments where things might start to slip. While routine and discipline is important, remember to listen to your body and intuition. Learn to know when you truly need a break or when the mind is doing you a disservice.

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“The very heart of yoga practice is ‘abyhasa’ - steady effort in the direction you want to go.”
- sally kempton

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Journal Prompts - Intentions for the New Year

This time of year is perfect for seeing intentions and healthy habits for the year ahead, making a plan to prioritise your health and wellbeing so you can show up as your best possible self for family, friends, work and most important of all - yourself!

About this time of year we start to hear the buzz of new years ‘resolutions’ that often imply there is something wrong with your life that needs to be fixed. These resolutions often come with a lot of pressure and specific time frames, yet the statistics show that in reality only 8% of people actually follow through and achieve their resolutions.

A more mindful alternative offered is to set intentions, rather than resolutions. Intentions are cultivated over time, requiring attention, patience and room for mistakes and alternative paths that open up. Resolutions require rigid results whereas intentions offer flexibility and space to create the life you want to live.

Here are a few of our favourite journaling prompts for this time of year. We suggest making a cup of tea, putting on some mindful music and settling in for an hour with pen and paper to get your thoughts written out. You definitely don’t have to set concrete goals which can lead to feelings of failure or disappointment, but just setting some loose ideas of intention for the year helps in gaining clarity on what you want your 2023 to look like. 

What can you do this year to bring you closer to your ideal life?

What is something you can do daily to feel joy and happiness?

What is something you can do weekly to become more present and mindful in your life?

What are some bad habits you will let go of this year? 

What are some positive habits you will create this year?

How will your life look different in 6 months time?

How can you narrow the gap between your current life and your dream life in 2023? What actions can you take?

What are your three themes for this year? (e.g. presence, gratitude, compassion, honesty, self-care, challenging myself, boundaries etc.)

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“We must be willing to let go of the life we planned so as to have the life that is waiting for us.”
- Joseph Campbell

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Golden Gratitude: our yoga teachers share what they are GRATEFUL for this month!

Practising gratitude regularly is a complete game changer. As yogis we have known this for years but now the research is backing that up though with various studies looking at the impact of gratitude on people's lives - and surprise surprise - people who regularly practice gratitude are generally happier and more optimistic! Studies show that people who regularly take time to notice and reflect on the things they're grateful for experience more positivity, express more compassion and kindness, and have healthier relationships with the people around them.

Building your capacity for gratitude isn’t hard, it just takes conscious effort. When you are in a grateful mindset you are able to notice the little wins - like waking up to sunshine on a Saturday or finding a free spot in the carpark before the yoga class you were running late to! When you make an effort to notice the small moments of positivity throughout your days it strengthens your ability to notice the good on a regular basis.

Yogic philosophy and Patanjali’s eight-limbed path includes the concept of ‘santosha’ which can be translated as ‘contentment.’ Practising gratitude is one of the ways to become more content with your life and appreciate what you already have, instead of always reaching for something else to make you feel happier. The more you can bring your attention to that which you feel grateful for, the more you’ll notice to feel grateful for!

There are many different ways to practise gratitude, from gratitude journaling, saying thank you to your barista for the perfect coffee or setting an intention of gratitude before your yoga class. Whatever it is that gets you frequently noticing the good will have a positive effect on your life.

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“Gratitude turns what we have into enough, and more. It turns denial into acceptance, chaos into order, confusion into clarity... it makes sense of our past, brings peace for today, and creates a vision for tomorrow.”

- Melody Beattie

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Hear from the Golden Yogi team on what we’re feeling grateful for this month!

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My Pregnancy Yoga Journey - with Greer Taffard

Discovering Pregnancy Yoga during her first pregnancy, Greer found subtle techniques to adjust to her new and changing body and found tools to stay calm and centred during labour. During her second pregnancy though, yoga was not a possibility and her experience was a completely different one. When Greer become pregnant for the third time she was determined to not have a repeat scenario, and committed to twice weekly yoga classes. Hear about Greer’s three pregnancies and why she believes pregnancy yoga is a must for all pregnant women!

In hindsight I realise how my first pregnancy had some very lonely and vulnerable times. Being in Australia without my family around and without really any friends that were having babies, I chose the road of 'ignorance is bliss' and trusted that things would work out.

It was during my second trimester that I discovered pregnancy yoga and immediately felt completely at home. Through these classes I was able to learn small subtle techniques and practices to get within my new and constantly changing body. The classes also gave me a chance to settle my mind as I tread amongst a world of unknowns for the first time.

I had a male obstetrician who was fantastic but knowing what I know now I can see what was missing. The process and the environment lacked the nuturing and connection that I needed. Looking back I can identify a longing for trust and connection amongst the support.

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“I discovered pregnancy yoga and immediately felt completely at home.”

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My first child, Nixon, was breech up until 37 weeks when my obstetrician successfully turned him. That experience, along a 2hr 50min labour at 41 weeks that consisted of fontuse, forceps and episiotomy scenarios, I got through with the techniques of the breath and grounding that I had learn from pregnancy yoga classes.

My second pregnancy was a completely different experience because of where we lived, the lack of family support and hubby working 2 hours away (thankfully having beautiful lifelong friends to fill those voids). All of these factors meant I could not do any yoga. I had a short cervix and was at risk of preterm labour. I struggled to stand for longer than 40 mins at a time - I had forgotten how to use the support and energy from the earth beneath and was disconnected as I spent each day just trying to do the best I could do as a mum. My second child, Ihaia, arrived early at 35 weeks - a posterior labour and a radiating back for 4.5 hours. It was a quick labour again, but I was unprepared mentally and physically.

Due to the early arrival I didn’t have my hospital bag ready, Ihaia being taken away to the incubator and being in special care for 8 days. Nathan and Nixon at home 45 mins away - I felt massive missing holes as I sat in the room with none of my boys with me at that moment even though it was still the happiest time of my life having brought our new baby boy into the world.

Just over 2 years later I found myself back living in New Zealand and pregnant for the third time. I was determined to not have a repeat scenario and create a completely different experience to my last two pregnancies. I committed to pregnancy yoga classes twice a week to give myself the time out, the space to connect with other beautiful mums again in the safe loving and welcoming studio, strengthen my body after having grown and birthed 2 humans already, and really connect my breath to my mind and body. I learned how to position my body to avoid the posterior position as much as possible. To strengthen my pelvic floor while I went through the pregnancy with a short cervix again, we had a moment at 32 weeks where Sabine teased us about possibly arriving early - but rest, support from family, friends and beautiful midwives, and feeling the flow of my breath and the calm of my mind - calmed things down. At 39 weeks Sabine smoothly arrived in 55 mins at 4:44am where she was placed on my chest and she stayed - connected to each other with our beating hearts and flowing energy.

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“I'm so grateful and blessed to have truly discovered the power of yoga at such a profound stage of my life.”

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We all learn how supported we are by the universe at various stages of life - I'm so grateful and blessed to have truly discovered the power of yoga at such a profound stage of my life. To know now how it is a continual practice - thank goodness for constantly learning and practicing new tools as I navigate through breastfeeding, toddler tantrums, brain development, relationship building and school life as well as settling and moulding into the constantly changing new me.

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Written by Greer Taffard

Greer is a much-loved pregnancy yoga teacher at Golden Yogi, balancing teaching in between family life. To see when Greer is teaching next, click here.

Studio Reopening - RED Protection Guidelines

We are so excited to let you know Golden Yogi will be reopening on Wednesday 3rd December! Although things may look a little different we are so happy to be back sharing what we love and connecting with the community. Below is a detailed overview of everything you need to know about our reopening. We will be offering both in-studio and outdoor classes to make sure everyone who wants to come to yoga is included. We will be operating with a COVID-Safe plan, keeping the safety, wellbeing, and enjoyment of our students and team as our top priority. We are overjoyed to finally be able to meet together, practice yoga together, be present together and connect within together.

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What you need to know

Schedule + Classes

Bookings are essential as all classes will have limited spaces available for 1m social distancing. Classes will also have a 2-hour cancellation policy, so please make sure to cancel out of class if you don't intend on coming along to give other yogis a chance to join. Book online here.

Bookings & Memberships

If you had paused your membership during the lockdown, please get in touch so we can reactivate this for you. If you need an extension on a class pass please also get in touch to organise this. We appreciate your patience as this is a manual process!

Studio

Golden Yogi has always been a place of upliftment, positivity, and happiness, and we are excited to continue offering a joyful and serene space for everyone to enjoy. We ask that you keep our space a "COVID-free Chit-Chat Zone", by keeping conversations about COVID etc. beyond the studio walls. May we let go of the outside noise and connect deeply within.

Outdoor Yoga Classes

We will be offering both in-studio and outdoor classes to make sure everyone who wants to come to yoga is included. See here to book an outdoor yoga class!

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Health & safety protocols for Studio Classes

We have the following processes and procedures in place at Golden Yogi during RED for the in-studio classes. See below for Outdoor Yoga Classes.

• Contact Tracing - We have the COVID QR code Poster at the door as you enter the studio. We will also have an electronic record of all students that have visited Golden Yogi. It is important to make sure your contact details on the Mind Body Online booking system are up to date with a contact phone number and email address for contact tracing.

• Vaccination Certificates - In line with the current government guidelines anyone coming to in-studio classes, including teachers, must be fully vaccinated. As you know, Yoga is about union and inclusion and so welcoming everyone as they are is one of our core values. After considering all our options we have decided to offer a dual timetable with in-studio classes as well as outdoor classes. Those who aren't yet able to return to us in-studio, are welcome to come along to our outdoor yoga classes.

  For anyone coming into the studio, we are required to see your vaccination certificate or valid exemption. To make this process as easy as possible, please send us your certificate ahead of time so we can add it to your profile. If you would prefer to show it in the studio please arrive 15 mins early to allow time for this. Please note that we will not keep your certificate on file, it simply needs to be viewed and checked off in your MindBody profile by our team.

• Please bring to class your own yoga mat and blanket. If you do own other yoga props like a strap and bolster, then you are welcome to bring these along to classes. If you do not own a yoga mat, we will have these to hire for $2 and they will be disinfected between uses.

• Social distancing - Please keep 1 metre apart where possible in the reception area. All yoga mats are spaced out in the large studio room and we will be limiting class numbers to 16 students per class. For social distancing, please use the floor guidelines for mat placement to keep the mats spaced out evenly.

• Class numbers are limited to only 16 - It is essential that you book online in advance and if you can’t make it to the class that you cancel the class so we can give the space to someone else that is wanting to come.

• Face Masks - Masks are required throughout the studio until you are on your yoga mat then you may remove your mask for the class.

• 15 minutes between classes - There will be a minimum of 15 minutes between classes to allow time for the transition so we only have one group of students in the studio at a time. Please arrive no earlier than 10 minutes before your classes so we can prevent social gathering at the studio.

• If you’re sick, please stay home!! Please do not come to yoga classes if you are feeling unwell. If you have symptoms of cold or flu call your doctor or Healthline and get tested. Please notify the studio if do get diagnosed with COVID-19 for contact tracing.

• Hygiene and Cleaning - Wash your hands. Wash your hands. Wash your hands. We also request that everyone uses the hand sanitiser upon entering the yoga studio. There will be hand sanitiser in the reception and in the yoga studio. Sneeze and cough into your elbow. We will regularly disinfect all surfaces within the studio and the studio will be professionally cleaned daily.

• Hands-on Adjustments - The teachers will not be offering hands-on adjustments during the classes.

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Outdoor Yoga classes:

• Social distancing - Please keep 2 metre apart and place your mat at least 2 metres away from other students.

• Class Size Limits - All classes are limited to 20 students

• Please bring to class your own yoga mat and props. If you do own other yoga props like a strap and bolster, then you are welcome to bring these along to classes. If you do not own a yoga mat, we will have these to hire for $2 and they will be disinfected between uses.

• Booking online - Please book online to secure your spot in the class and for contact tracing purposes

• Contact Tracing - We have the COVID QR code poster at the classes so please scan in when you arrive for your outdoor class. We will also have an electronic record of all students that have visited Golden Yogi. It is important to make sure your contact details on the Mind Body Online booking system are up to date with a contact phone number and email address for contact tracing.

• Face Masks - Please wear your face mask until the class starts and you are on your yoga mat

• If you’re sick, please stay home!! Please do not come to yoga classes if you are feeling unwell. If you have symptoms of cold or flu call your doctor or Healthline and get tested. Please notify the studio if do get diagnosed with COVID-19 for contact tracing.

• COVID Free Chit-chat Zone - Golden Yogi has always been a place of upliftment, positivity, and happiness, and we are excited to continue offering a joyful and serene space for everyone to enjoy. We ask that you keep our space a "COVID-free Chit-Chat Zone", by keeping conversations about COVID etc. beyond the studio walls. May we let go of the outside noise and connect deeply within.

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Online classes:

• Golden Yogi Online - Access Kundalini Yoga & Meditation classes with Erin O’Hara at Golden Yogi Online

• Free Youtube Mini Classes - Free Online Yoga Classes with your favourite Golden Yogi teachers over on our Youtube Channel

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We would like to take this opportunity to thank you for your patience and support over this time with all the changes in how we operate our yoga studio. We love continuing to support the community through this time of uncertainty and change. We would like Golden Yogi to continue to be a place of sanctuary and we look forward to seeing you at some classes again soon.

How Stress Influences Disease

Stress is something we all experience throughout life, which is not necessarily a bad thing. The stress response is a natural reaction to life experiences and can help us to cope with potentially serious situations. However, if this stress response doesn’t stop firing, then long-term stress takes a toll on your health.

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Prolonged stress wreaks havoc on the mind and body. Research shows that the effects of psychological stress on the body's ability to regulate inflammation can promote the development and progression of disease.

When under stress, cells of the immune system are unable to respond to hormonal control and consequently produce inflammation that promotes disease. Inflammation plays a role in many diseases such as heart disease, asthma, autoimmune disorders (like arthritis, crohn’s disease, hasimotos’s disease, Ulcerative colitis), and cancer.

Your hypothalamus, a tiny region at your brain's base, sets off an alarm system in your body in response to stress. Through a combination of nerve and hormonal signals, this system prompts your adrenal glands to release a surge of hormones, including adrenaline and cortisol. In response to stress, adrenaline increases your heart rate, elevates your blood pressure, and boosts energy supplies. 

Cortisol is known as the primary stress hormone. It increases sugars (glucose) in the bloodstream, enhances your brain's use of glucose, and increases the availability of substances that repair tissues. Cortisol also curbs functions in the body that would be considered as non-essential in a fight-or-flight situation. This hormone response suppresses the immune system, digestive system, reproductive system, and growth processes. 

When the natural stress response goes wild

Stress has a huge impact on your health when stressors are constantly present and you constantly feel under attack. The long-term activation of the stress response system and the overexposure to cortisol and other stress hormones that can disrupt almost all your body's processes. The impact puts you at increased risk of many health problems, including:

• Anxiety

• Depression

• Digestive problems

• Headaches

• Muscle tension and pain

• Heart disease, heart attack, high blood pressure, and stroke

• Sleep problems

• Weight gain

• Memory and concentration impairment

• Cancer

Stress management strategies include:

• Healthy Lifestyle - Eating a healthy diet, getting regular exercise, and getting plenty of sleep

• Practicing relaxation techniques - such as yoga, deep breathing, massage, or meditation

• Keeping a journal and writing about your thoughts or what you're grateful for

• Happiness / Laughter - Having a sense of humour and finding ways to include humour and laughter in your life, such as watching funny movies or looking at joke websites

• Time Management - Organizing and prioritizing what you need to accomplish at home and work. Remove tasks that aren't necessary and say no!

• Seeking professional counseling to develop coping strategies to manage stress

• Avoid unhealthy ways of managing your stress - caffeine, alcohol, tobacco, drugs, or excess food. 

Next time you start to feel stress creeping back into your life, give these tips a try to maintain a healthy, happy, and stable body & mind.

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Golden 'Yogi Tea' Recipe

Yogi tea will give you a natural “high” while your feet stay firmly grounded.  It is a tonic for the nervous system, improves memory, gives you energy, prevents colds and flu, and naturally warms the body.

Ingredients

4 Cups Water

12 Cloves

16 Green Cardamon pods

16 Whole Black Peppercorns

2 Cinnamon Sticks

4 Big Slices of fresh ginger root

1 tsp Black tea (optional - we make it caffeine free at the studio)

2 Cups milk (optional) - cow, rice, almond, or soy of your choice)

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Method

Boil spices for 10-15 minutes. Add black tea and steep for 2 minutes.  Add milk, then reheat to boiling point. Remove from heat and strain.  Add honey or raw sugar to taste.  Makes about 4 cups. 

HEALTH BENEFITS

~  Black Pepper:  to purify blood

~ Cardamon: for colon

~ Cinnamon: for bones

~ Ginger: strengthens nervous system and prevents colds / flu

~ Milk: aids in assimilation of spices and avoids irritation to colon and stomach.

~ Black tea: acts as a catylst for other ingredients

Ref: Foods for Health & Healing Remedies and Recipes, by Yogi Bhajan

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Create a Wellness Retreat at Home

Countrywide lockdowns, a slow economy, and a pandemic on your doorstep may have taken a toll on your mental health and lead to stress & anxiety. A lockdown is an ideal time to practice self-care and focus on your well-being to recharge your energy. 

 It's the wellness weekend you've been needing - relaxation, self-care, healthy meals, physical activity, and all your favorite wellness treatments. Retreats allow you to truly unplug, harmonise the body and mind, and recharge your energy. You don’t need to go anywhere to get these benefits and you can create your own wellness retreat at home. 

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Steps to create a home retreat:

1. Create a schedule for the day or week. Just like going on a retreat, give yourself an agenda. Schedule both energising and relaxing activities, meal plan, and create downtime. Type them up and put the agenda on your fridge.
   
   A sample day might look something like this - morning meditation and journaling, breakfast, mid-morning yoga flow class or walk, lunch, a nap after lunch, downtime, dinner, evening restorative or yin yoga or bedtime meditation or journaling, or an Epsom salt bath.
   
   

2. Eat healthy Wholefoods. Plan meals, eat meals at the table, chew slowly, consider doing intermittent fasting or a juicing cleanse. Create a healthy menu. Shop for groceries and prep food ahead of time.
   
   

3. Disconnect. Go on a digital detox on the weekend or one day a week.  Alternatively, limit screen time each day. Turn off your phone. No emails, no social media, and ignore the TV.
   
   

4. Home Day Spa. Create a home Day Spa experience. Do a home facial and facemask, have a bubble bath or Epsom salt bath, self-massage, manicure/pedicure, or dry skin brushing before a cold shower.
   

5. Be organised. Do all your household jobs before your retreat day / week. Plan to spend a few hours getting rid of clutter and cleaning up before you begin your retreat. Set aside a yoga mat, your journal, and other items you would take on a retreat to have them ready to go. They're all set aside and ready to go, just as they would be when you arrive at a retreat centre.
   
   

6. Schedule down-time. Make space for "Do-Nothing-Time." This allows you to reflect and to cherish this experience. Too often on Retreat, we try to cram in as many activities as we can. Read a book, sit in the sunshine, and lounge around the house.  Give yourself time to rest & recharge.

During the lockdown enjoy your self-care at-home wellness retreat! Have fun creating an at-home retreat that is perfect for you to rest and recharge.

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Dreams: Why do we have them and what do they mean?

Everyone dreams every night, yet 95% of dreams are forgotten before we wake in the morning. The ones that are remembered can be entertaining, fun, adventurous, vivid and often bizarre. Yet there is still much about sleep and dreams that remain a mystery for experts. Even the question of why we dream is one yet to be answered. However there are studies that can help us to understand what triggers intense dreams and the health benefits of dreaming.

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What are dreams?

Whether you remember your dreams or not, everyone dreams anywhere from 3 to 6 times each night. Dreams are a series of images, stories, emotions and feelings that occur throughout the stages of sleep. The dreams that you remember happen during the REM (rapid eye movement) cycle of sleep. REM sleep happens approximately 90-120 minutes after you have fallen asleep and lasts around ten minutes. The brain is very active at this point and is when our more memorable dreams happen. Dreams can occur as a way for us to play out events and process things that have happened during the day.

Do dreams affect our sleep quality? 

Sleep helps your brain absorb new information and consolidating memories. If you experience vivid dreams immediately after you have fallen asleep, it could be a sign of a sleep condition called narcolepsy. 

Nightmares can make it more difficult to fall asleep and cause difficulty in moving between sleep cycles. Research shows that those who have negative dreams also have higher rates of stress during the day and are more likely to have sleep disorders. Likewise, those who have positive dreams are less likely to have sleep disorders.

When someone is sleep deprived there is a greater sleep intensity, meaning greater brain activity during sleep; dreaming is definitely increased and likely more vivid. Less Sleep = more dreams.

What are the health benefits of dreams?

Some studies suggest dreaming can help the brain with its memory function. Dreaming can also help with cognition and your ability to process events.

However why we dream is still a common topic of debate among experts. Considerable evidence points to dreams playing a role in facilitating brain functions like memory and emotional processing. Dreams appear to be an important part of normal, healthy sleep. At the same time though, nightmares can disrupt sleep and even affect a person during their waking hours.

How can you stop bad dreams and nightmares?

• Behavioral therapy and/or medications

• Improving habits and sleep hygiene can help reduce bad dreams. 

  • Practice relaxation techniques to minimize stress and anxiety, both of which can provoke nightmares.

  • Give yourself time to wind down before bed in a calm and comforting bedroom environment.

  • Avoid screen time for an hour or more before bed, and make sure not to watch scary or bothersome content at night

  • Avoid drinking alcohol, which affects your REM sleep, in the evening and especially before bed

  • Keep a consistent sleep schedule, even on weekends, to avoid sleep deprivation, which can spur more REM sleep and intense dreaming.

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8 Tips to keep your Immune System Strong

When we’re feeling strong and healthy we can take our immune healthy for granted. Yet when the sniffles start we hope our immune system will pick up the slack. The colder months often make it harder to keep up with a healthy lifestyle. However your first line of defence is to choose a healthy lifestyle.

Every part of your body, including your immune system, functions better when protected from environmental assaults and bolstered by healthy-living strategies. I’ve listed my top 8 tips for keeping your immune system strong as the seasons change.

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1. Sunshine

Vitamin D is important in keeping your immune system ready to fight infections. When possible, get outside and soak up the sun. Foods that contain Vitamin D include oily fish and eggs, however the skin's exposure to sun produces the largest amount in the body. If you're not getting enough sun you can try taking a Vitamin D supplement.

2. Get your dose of Vitamin A, C and E to help fight off nasty infections

• Vitamin A is a powerful antioxidant that helps rid the body of free radical waste that is produced during normal bodily functions. A deficiency can weaken the immune defences of the respiratory tract by damaging the mucous membranes that form a protective barrier against bacteria and viruses. Top food sources for Vitamin A are all orange and dark green fruit and vegetables (carrot, sweet potato, papaya, spinach, silverbeet etc).

• Vitamin C is an antioxidant is responsible for keeping the number of infection-fighting white blood cells and antibodies needed to ward off bugs. 

• Vitamin E for an extra healthy immune system – this antioxidant has been known to improve upper respiratory immunity. 

3. Minerals

Iron, zinc and selenium help nourish the immune system and cells active and healthy. Include mineral-rich foods such as. nuts, seeds, meat, fortified cereals, kale, broccoli, quinoa, and pulses. 

4. Sleep

Getting enough sleep is one of the ingredients to keeping strong and healthy. Rest is important to keep your heart and other organs functioning correctly. 

5. Exercise

Regular exercise promotes good cell circulation, improves mood, energy levels, heart health and prevents weight gain. 

6. Water

Drink plenty of water in winter because your body needs just as much hydration as it does in summer. Drinking water can help maintain regularity and flushes out toxins.

7. Lay off the sugar

Refined sugars negatively impact the body's defence structure. Sugars increase inflammation and can damage your cells. Try to avoid refined sugars as much as possible. To curb a sweet craving, eat more foods with protein and fats to stabilize your sugar levels.

8. Try to minimize stress

When we're stressed, the immune system's ability to fight off antigens is reduced to make us more susceptible to infections. The stress hormone cortisol can suppress the effectiveness of the immune system.

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How to tell you have reached the point of Burnout?

Burnout is when you reach a state of mental and physical exhaustion. The main cause of burnout is stress. It is when you wake up feeling exhausted and dread getting out of bed. If you continue to push through burnout it can lead to depression, anxiety, heart disease, diabetes, and obesity.

The signs of burnout can be exhaustion, isolation, irritability, frequent illness, change in appetite, sleep changes, insomnia, depression and anxiety.

The hypothalamic pituitary adrenal (HPA) axis is our central stress response system. The HPA axis is responsible for the neuroendocrine adaptation component of the stress response. Stress causes increased overall cortisol output. Cortisol is your bodies main stress hormone and regulates a wide range of processes throughout the body, including metabolism and the immune response.

Long-term stress can result in negative feedback to the HPA axis which results in burnout. Whether or not chronic stress results in high or low cortisol output depends on the nature of the threat, the time since onset, and the person's response to the situation.

Tips to Prevent Burnout:

1. Take a long weekend and fully unplug from work. This will provide some temporary relief and the opportunity to rest & relax.

2. Know your breaking point and limit. When you are feeling overwhelmed and stressed, create more time for yourself to slow down & reset.

3. Take a Nap. Sleep 20-30 minutes after lunch to refresh your energy and the brain.

4. Take consistent mini-breaks throughout your day and the week to re-centre yourself:

   • Yoga or Tai Chi - Try a relaxing activity to calm the nervous system.

   • Daily Meditation - To calm the mind and bring your awareness to your breath.

   • Exercise - Regular physical activity can help you to better deal with stress. It can also take your mind off work.

5. Supplements:

   • Vitamin C - The production of cortisol and the other adrenal hormones depends on an adequate supply of vitamin C.

   • Vitamin B - Beneficial during times of stress and contains nutrients that play an essential role in energy production in the body. It contains nutrients involved in hormone synthesis and modulation. Pantothenic acid is required for the function of the adrenal glands and supporting the manufacture of adrenal hormones which counteract the stress response. Pyridoxine (vitamin B6), which is required for the synthesis of several neurotransmitters, such as serotonin, GABA and dopamine.

6. Herbals Medicine:

   • Green oats - A nervine to ease tension, decrease stress and promote nervous system health.

   • Withania (Ashwaganda) - Adaptogen to help your body manage stress.

   • Liquorice - Help support HPA axis balance by impacting morning cortisol levels.

   • Ginseng - Adaptogen to fight against stress and fatigue, for increased endurance and memory improvement.

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How are plastics effecting our hormones and health?

Plastic-free July is a global movement that is working on creating a solution to reduce plastic pollution. By making a small change and refusing to use single-use plastic can create a big collective change within communities. Plastic is polluting our streets oceans and communities as well as having a huge effect on our health.

On average people consume roughly 5 g of plastic each week and everyday life. This is about the weight of a credit card according to Australian researchers. This is equivalent to 250 g per year. Most of the plastic enters our body through micro-plastics that we ingest. The amount of micro-plastics varies depending on where you live with Lebanon and the United States having water that contains the most amount of micro-plastics. High levels of exposure to micro-plastics can affect the lungs, liver, brain cells, and endocrine system.

You are likely to be exposed to many plastic products everyday and your everyday life. Nearly everything that we purchase comes in some sort of plastic packaging. Research suggests that all plastics leach chemicals especially if they are scratched or heated. Exposure to these chemicals known as bisphenol A (BPA) can cause disease and cancer.

BPA is a weak synthetic oestrogen known as xenoestrogen. Plastics oestrogen-like activity makes it a big hormone disruptor by blocking or mimicking your bodies normal hormone balance. Sources of xenoestrogens are not limited to just plastics but include pesticides chemicals and contaminated foods and liquids.

Physiology of the reproductive system is complex however the action of xenoestrogens is thought to mimic the effects of oestrogen and trigger their specific receptors, or bind to the hormone receptors and block the natural hormones.

It is likely to be impossible to avoid all plastic products since we are exposed to it and so many different ways in our life but we can reduce our exposure to plastics. Here are some tips to reduce your exposure to plastics:

• Carry your own glass, steel, or ceramic water bottle

• Reduce the use of canned food you eat; especially if the can is plastic-lined.

• Avoid handling carbonless copy cash receipts. These receipts contain BPA

• Don’t cook food in plastic containers

• Avoid covering food with plastic wrap, instead, put food into a glass container with a lid.

• Change plastic storage containers to glass storage containers. Or alternatively, choose BPA free plastic containers.

• Look closely at the plastics with the number 7 recycling symbol. These contain BPA.

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10 Winter Self-Care Tips to get you through the Colder Months

The winter months can be a challenging time both physically and mentally with your health. Self-Care strategies are needed to get through the colder months to boost immunity and support your mental health. Here are 10 Winter Self-Care Tips to get you through the colder months:

1. Get some Sunlight Everyday. The lack of sunlight can negatively affect our health and mood. Try to get some time outside during the daylight hours everyday. It will help to boost your mood and sunlight directly on the skin is important for vitamin D production.

2. Stick to Regular Eating Patterns. It is common for people to gain weight over the winter as they eat heavier food. Irregular or unhealthy eating can contribute to negative moods and poor immunity. Aim to keep to a regular eating pattern with meals with the focus on eating lots of vegetables like broccoli, cauliflower, spinach, kale, and silverbeet.

3. Enjoy a Hot Bath. Great way to warm up and relax tense muscles. A warm bath make the blood flow easier and allow you to destress . Taking a hot bath or spa can improve immunity and relieve the symptoms of cold and flu.

4. Exercise. Going to the gym, a walk, or a yoga class can help boost circulation and lymphatic flow to remove toxins from the body. Exercise can be challenging in the winter as we can be tempted to isolate and hibernate. Set a goal to move your body daily.

5. Meditate. Winter is a good time to establish a daily mindfulness or meditation practice. Create a daily habit by starting a meditation practice at home for 5-10 minutes.

6. Breathe. Long deep breathing is so simple and so good to oxygenate the body. The lungs clear waste from the body. When we slow the breath down and breath from the diaphragm it calms the Nervous System to relax the body and mind.

7. Make a Cup of Tea. Herbal tea is a great way to therapeutically heal the body and create warmth within. My favourite is Yogi Tea with ginger, cardamon, peppercorns, cloves, and cinnamon: https://goldenyogi.co.nz/blog/yogi-tea-recipe. This tea creates a lot of internal warmth and supports cleansing the body.

8. Listen to Your Body. If you feel like you are getting sick stay at home and take care of yourself. Make a big pot of vegetable or chicken soup and get some good quality rest. When you feel like you are getting sick start taking some more vitamin C to help clear the infection and boost immunity. Vitamin C in megadoses (1000mg / 3 x per day) relieves and helps with reducing the duration of cold and flu symptoms.

9. Read. Curl up with a good book in bed or on the couch. Quite often we get tempted to be on the phone or watching TV but reading books can be great way to relax. Simply opening a book and reading can change your mind and stress levels for the better.

10. Take a cold shower. While it may seem counterintuitive to hop in a cold shower when you are feeling cold but hydrotherapy has been used for hundreds of years to rejuvenate and boost circulation. Having a cold shower every day can improve skin problems, boost circulation, strengthen immunity, and allow you to feel more energised.

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How Sleep Effects our Hormones

We all live according to our circadian rhythm, a near 24-hour internal clock that controls how our body’s functions change throughout the day. Your cognition, metabolism, sleep-wake cycle, and many other functions all follow a circadian rhythm. The master clock in your hypothalamus keeps track of time by queues such as light and darkness, physical activity, and mealtime schedule. The rest of your body is synchronized with the master clock in your hypothalamus through neural and hormonal signals, such as adrenocorticotropic hormone (ACTH) and cortisol, that cycle throughout the day,

Maintaining a consistent circadian rhythm is essential for general health. Inconsistent eating and sleeping patterns can throw off your circadian rhythm and increase your risk of developing a number of diseases. Likewise, not getting enough quality sleep can affect your physical and mental well-being.

Why Do we Get Sleepy?

Throughout the day, sunlight stops your pineal gland from producing melatonin, a sleep-inducing hormone. Another sleep-causing chemical called adenosine increases during the day in parts of the brain that control wakefulness. As it gets dark, melatonin levels go up, and enough adenosine accumulates in your brain that you get sleepy. Caffeine can keep you up because it blocks adenosine receptors. During sleep, adenosine levels go back down.

What Happens When We Sleep?

Sleep is divided into 90-minute cycles of rapid eye movement (REM) and non-rapid eye movement (NREM) sleep, which is composed of different stages. These cycles are repeated throughout the night.

Most of our sleep is NREM sleep and is made up of stages N1-N3
Stage N1: This is a stage of light sleep when you are in between being awake and falling asleep.
Stage N2: The onset of sleep. This is when you become disengaged from your surroundings, and your body temperature drops.
Stage N3: The deepest sleep stage. This is when tissue growth and repair happen, and energy is restored. During this stage, several hormones are released that control functions ranging from growth and development to appetite.

UNDERSTANDING REM

During REM sleep, your eyes rapidly move back and forth, hence the name. This stage of sleep is known for having the highest brain activity. This is also when you dream. REM first happens about 90 minutes after falling asleep and reoccurs every 90 minutes. In adults, REM is a relatively short sleep stage that gets longer after every cycle. REM sleep supports daytime function by helping restore energy to the brain and body. Your body becomes immobile and relaxed during REM, possibly to prevent you from acting out your dreams. REM sleep enhances learning and memory and is vital for emotional health.

How Does Sleep Change During the Lifespan?

The amount of sleep you need to function throughout the day changes with age: Newborns (0-3 months of age) Sleep range of 14 to 17 hours Infants (4-11 months of age) Sleep range of 12 to 15 hours Toddlers (1-2 years of age) Sleep range of 11 to 14 hours Pre-schoolers (3-5 years of age) Sleep range of 10 to 13 hours School-aged children (6-13 years of age) Sleep range of 9 to 11 hours Teenagers (14-17 years of age) Sleep range of 8 to 10 hours Young Adults (18-25 years of age) Sleep range of 7 to 9 hours Adults (26-64 years of age)Sleep range of 7 to 9 hours Older Adults (65 years of age and older)

Sleep range of 7 to 8 hours

*Source: National Sleep Foundation

How Does Sleep Affect my Overall Health?

Inadequate sleep has been associated with a variety of health problems. Not getting enough sleep in the short-term leads to fatigue, impaired learning and memory, and irritability. Adequate sleep is necessary for healthy immune function. Consistently depriving yourself of sleep can lower your immune system and make you susceptible to illnesses such as the cold or the flu.

Insufficient sleep over the long term can contribute to severe health conditions. For example, sleep controls your stress hormones and maintains your nervous system healthy. Not enough sleep can affect your body’s ability to regulate stress hormones and lead to high blood pressure. Enough quality sleep is also crucial for maintaining healthy levels of hormones that control appetite and blood glucose levels. Cutting back on sleep can increase your risk of developing obesity and type 2 diabetes. Inadequate sleep over the long run can contribute to several other conditions such as depression and anxiety, cardiovascular disease, and can lower life expectancy.

Is There a Difference in Sleep Patterns by Gender?

Women have slightly shorter circadian rhythms than men, and on average, go to bed earlier and wake up earlier than men.

Research suggests that women have longer total sleep time, less total wake time, and overall better sleep efficiency than men.

However, women have about a 40% higher risk for insomnia than men.

Research has also shown gonadal hormones cycles affect sleep patterns differently in men and women. For example, hormone fluctuations during a woman’s menstrual cycle and menopause can affect sleep patterns. This can lead to increased insomnia and frequently waking up during the sleep cycle.

What Endocrine Conditions are Related to Disruption in Sleep and Circadian Rhythm?

Studies have shown that lack of sleep can lead to other serious health conditions. Poor sleeping patterns have been associated with hypertension, obesity, glucose intolerance, and insulin resistance. Sleep deprivation has also been linked to hypogonadism (low testosterone) in men. Treatment Options for Sleep Conditions Management and treatment options may vary based on the diagnosis. For certain conditions, such as insomnia or sleep apnea, your doctor may recommend seeking assistance from a sleep specialist so you can receive appropriate treatment. Treating a sleep-related condition may also lower the risk of developing other chronic diseases.

Treatment Options for Sleep Conditions

Management and treatment options may vary based on the diagnosis. For certain conditions, such as insomnia or sleep apnea, your doctor may recommend seeking assistance from a sleep specialist so you can receive appropriate treatment. Treating a sleep-related condition may also lower the risk of developing other chronic diseases.

What Can I do to Improve my Sleep?

• Disrupting your circadian rhythm with irregular sleeping patterns can affect your health in the long run.

• Sleeping in on weekends can make it challenging to maintain a consistent sleep schedule.

• Try to keep a regular sleep schedule throughout the week. Don’t sleep in more than one hour extra on the weekends so that you don’t throw off your sleep schedule.

• Snacking and eating late at night can affect your quality of sleep and can put you at higher risk of developing diabetes and obesity. Avoid eating close to bedtime.

• Light from cell phones and laptops can suppress melatonin and can make it harder to fall asleep.

• Try not to use cell phones and laptops right before bed, and if you do, use the night option that changes screen color and minimizes melatonin-suppressing light.

• Try to avoid caffeine intake after 12:00 noon.

• Practice different sleep habits until you discover what works for you. For example:

  • Try sleeping in an appropriately lit room

  • Avoid noises that may disturb your sleep or use noise environment in your favor, such as a white noise device.

  • Make sure your bed is used primarily for sleep and avoid working or eating in your bed.

Research what may be causing your sleep disturbances and address them. For example, are pain or frequent trips to the bathroom interrupting your sleep?

Questions to Ask Your Doctor

• Does insomnia increase my chances of heart disease?

• Does loss of sleep affect glucose or cortisol levels?

• How many hours of sleep are enough for me?

• Is sleep associated with worsening my menopause-related symptoms, such as depression?

• Is my menstrual cycle or menopause affecting my sleep?

• Does sleep affect my testosterone levels?

EDITOR(S): Ramon Martinez, M.D., Daniel Ruiz, PHD

LAST UPDATED: June 2019

Citation information
Hormone Health Network."Sleep and Circadian Rhythm | Endocrine Society." Hormone.org, Endocrine Society, 31 May 2020, https://www.hormone.org/your-health-and-hormones/sleep-and-circadian-rhythm

Simple Oat Cookies by Deliciously Ella

MAKES 12 COOKIES

VEGETARIAN & VEGAN FRIENDLY

“These are the perfect afternoon snack. I’m obsessed with the wholesome oats and gooey chocolate chunks when they are warm out of the oven.” - Deliciously Ella

INGREDIENTS

• 200g oats

• 1 heaped tablespoon brown rice flour

• 70g ground almonds

• 1 heaped teaspoon cacao powder

• 7 tablespoons maple syrup

• 4 tablespoons coconut oil, melted

• 1 tablespoon almond milk

• 1 teaspoon baking powder

• 40g dark chocolate chips, roughly chopped

• Pinch of sea salt

METHOD

1. Preheat oven to 180c, fan setting.

2. Place the porridge oats, rice flour, cacao powder, ground almonds, baking powder and salt into a large bowl and mix well to remove any lumps.

3. Add in the maple syrup, almond milk and melted coconut oil and mix until well combined.

4. Finally, add in the chocolate chips and mix through.

5. Scoop out balls of the mixture using an ice cream scoop or large spoon, and roll them into ball shapes using your hands.

6. Place the balls on a lined baking tray and push down a little to form a cookie shape.

7. Bake for 10-15 minutes until golden, then remove from the oven and leave to cool.

Detox Herbal Blend

“I like to drink my detox blend first thing in the morning, to stimulate the liver and get the detoxification process started. I also love to sip on this throughout the day, or while on a juice cleanse, as it has potent healing powers. The unique combination of ingredients in this blend has been formulated to enhance your body’s natural detoxifying processes, helping to cleanse out lingering toxins and impurities. The licorice root and dandelion will help to soothe your digestion, providing a feeling of refreshment and vitality. “ - Olivia Scott

INGREDIENTS

1 tsp fennel seeds
zest and juice of 1 orange
1 Tbsp cacao nibs
1 tsp dried licorice root
1 tsp dried dandelion
pinch of vanilla bean powder 2 cups (500ml) boiling water

METHOD

Place all ingredients in a tea strainer or teapot with a strainer attachment. Slowly pour over boiling water and leave to steep for 3 minutes. Remove leaves and serve. Leave to cool down to drinking temperature.

Makes 500ml

Recipe by Olivia Scott

8 Self-Care Tips for Busy Mums

Being a mum can be hard work! It is a 24 hour seven day a week commitment. From waking in the night to breastfeed, to picking up kids from school, to having a busy schedule and working; means mums can often get exhausted and burnt out!! It is common for mums to put themselves at the bottom of the list as they are always busy caring and looking after everyone else’s needs before themselves. The mum is the centre-point of the house and their wellbeing is really important to keep the family healthy and happy.

It is so important for mums to take the time they need for self-care both physically and mentally. Here are 8 Self-Care Tips for Busy Mums to find the balance and feel healthy:

1. Take time out for yourself and do something just for you. Mums are great at putting everybody else first instead plan time for yourself each week and do something that makes you happy. It could be a beach walk, a yoga class, catching up with a friend, going to the gym, meditation, or reading a book. Having some childfree time will fill up your own energy bucket and allow you to appreciate and be more present with your children.

2. Plan and prepare healthy meals. Eating healthy can be challenging especially when you do not have a lot of time. Try to plan ahead and prepare meals in bulk so you don’t have to think too much at each mealtime. The easiest way is to plan a meal at dinner and make extra so you have a healthy lunch the following day. Aim to eat a healthy whole foods diet so you get plenty of nutrients for optimal health. Make smart food choices by eliminating junk food, sugar, and processed foods from your diet.

3. Naps. It’s okay to take a day nap. If you have little children rest when babies are sleeping. It is so easy to think “I will just push through as I have SO much to do!”. By having a little nap in the day it can help you to boost your energy levels to be more productive, elevate mood, be more tolerant with your kids, and prevent burnout. When you push over your limits in the long term it can lead to burnout, adrenal fatigue, chronic fatigue, and hormonal imbalances. Listen to your body and rest when you need to rest.

4. Don’t compare yourself to others. Some mums can make it look really easy especially following mums on social media who are showing the best 90% of their daily life. Stay focused on the best things that work for you and your family as you know best. Follow your own intuition and values in how you want to raise your own children. Different parenting styles work for different families.

5. Surround yourself with support. Positivity and support are so important when it comes to living a healthy lifestyle and being a balanced mum. If your family lives overseas, then create a healthy mummy support group of other friends and like-minded mums who are there and can give support and encouragement. In the past, children were raised by communities but now more and more mums think they need to do it by themselves and be invincible. Let your family and friends help you and support each other. Don’t be afraid to ask for help when you need it.

6. Exercise. If you are limited for time to exercise and make it simple and achievable. It might be walking instead of taking the car when you drop the kids at school or walking to the park. This allows you to get fresh air and a little bit of “me time” while you are with the kids. Make exercise a habit and plan out a weekly schedule for at least 3 to 4 weekly sessions of 20-30 minutes. Walking is one of the easiest ways to get clarity, gather your thoughts, and take some time out.

7. Hydration. When we are busy it’s hard to remember to drink enough water. The easiest thing you can do to keep your energy levels up and your digestive system running smoothly as to drink at least 2 Litres of water per day. Have a water bottle handy to enable you to stay hydrated no matter where you are.

8. Be present. Focus your time and energy in the present moment as much as possible. It can be so easy to get distracted and feel overwhelmed as a mum is trying to wear so many hats! Be conscious about your daily choices and enjoy the everyday moments. Take one day at a time and enjoy the process of being a mum.

Take the time for yourself and look after your own health to feel healthy both physically and mentally. Remember a healthy mum makes for a happy child and a happy family!

Reopening - Level 2 Guidelines

Yippee!! We are really looking forward to reopening the studio again for classes at Alert Level 2. We will have more freedom and life will be starting to move back towards normal again as we take the big step to Level 2. It is exciting to be able to reopen the studio for classes but we need to be mindful to prevent the spread of COVID-19 in the community.

We have the following processes and procedures in place at Golden Yogi during Alert Level 2:

• Please bring to class your own yoga mat and blanket. If you do own other yoga props like a strap and bolster, then you are welcome to bring these along to classes but they will not be essential. For hygiene reasons, we will NOT be providing any yoga props for classes and all classes will be taught as prop-free. If you do not own a yoga mat, we will have these to hire for $2 and they will be disinfected between uses.

• Social distancing - Please keep 1 metre apart where possible in the reception area. All the yoga mats are spaced out in the large studio room and we will be limiting class numbers to 18 students per class. For social distancing, please use the floor guidelines for mat placement to keep the mats spaced out evenly.

• Class numbers are limited to only 18. It is essential that you book online in advance and if you can’t make it to the class that you cancel the class so we can give the space to someone else that is wanting to come.

• Time between classes - There will be a minimum of 15 minutes between classes to allow time for the transition so we only have one group of students in the studio at a time. Please arrive no earlier than 10 minutes before your classes so we can prevent social gathering at the studio. No tea will be offered before or after classes. Only water and hot water will be available.

• Contact Tracking - We have the COVID QR code Poster at the door as you enter the studio. We will also have an electronic record of all students that have visited Golden Yogi. It is important to make sure your contact details on the Mind Body Online booking system are up to date with a contact phone number and email address for contact tracing.

• If you’re sick, please stay home!! Please do not come to yoga classes if you are feeling unwell. If you have symptoms of cold or flu call your doctor or Healthline and get tested. Please notify the studio if do get diagnosed with COVID-19 for contact tracing.

• Wash your hands. Wash your hands. Wash your hands. We also request that everyone uses the hand sanitiser upon entering the yoga studio. There will be hand sanitiser in the reception and in the yoga studio. Sneeze and cough into your elbow.

• Cleaning - We will regularly disinfect all surfaces within the studio and the studio will be professionally cleaned daily.

• Hands-on Adjustments - The teachers will not be offering hands-on adjustments during the classes at Alert Level 2.

Online classes:

• YouTube - Please subscribe to our Golden Yogi - YouTube Channel for FREE mini classes with your favourite Golden Yogi teachers. Join for Free.

We would like to take this opportunity to thank you for your patience and support over this time with all the changes in how we operate our yoga studio. We love continuing to support the community through this time of uncertainty and change. We would like Golden Yogi to continue to be a place of sanctuary and we look forward to seeing you at some classes again soon.

Namaste,

The Golden Yogi team.

Instant Bircher Muesli Recipe

INSTANT BIRCHER MUESLI

SERVES 2
VEGETARIAN & VEGAN FRIENDLY

“This is my favourite lazy breakfast. I love overnight oats and traditional bircher muesli, but I’m rarely organised enough to get them prepped the night before, so this is the ideal solution for me, and hopefully for you too. I love mine with almond butter, fresh berries and a spoonful of maple but it’s also delicious with toasted nuts, banana slices and just about anything else you’ve got in your kitchen.” - Deliciously Ella

INGREDIENTS

• 30g dried apple rings

• 80g porridge oats

• 2 tablespoons coconut yoghurt

• 2 teaspoons sunflower seeds

• 1 teaspoons chia seeds

• Half a glass of almond milk, or any other plant-based milk

• Handful of raisins

• Drizzle of maple syrup, optional

METHOD

1. Cut the apple rings into bite-sized pieces, then mix all the ingredients in a bowl and let sit for a minute or two, until the mix is soft and creamy.

2. Top with your favourite ingredients – peanut butter, almond butter, toasted nuts, fresh berries, sliced banana and coconut chips are all delicious!