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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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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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!

10 Essentials to Boost your Immunity Naturally

1. Eat more fruits, vegetables, and whole foods.

   For our immune system to function optimally it relies on nutrient dense whole foods. Majority of people are deficient in one or more nutrients which can lead to poor immunity and disease. Vegetables are the foundation for a healthy diet as they provide the body with essential nutrients like Vitamin C and antioxidants. We should aim for at least two fruits and 6+ servings of vegetables everyday.

2. Hydrate the body.

   Our body is made up to 60% water. Consuming adequate fluids supports the bodies functions for elimination of toxins. Dehydration can cause headaches and increase your susceptibility to illness. To prevent dehydration you should be drinking enough fluid daily to make your urine pale yellow. Aim to drink at least 8 cups of water or herbal tea throughout the day. Keep a bottle of filtered water with you at all times. If you struggle to drink plain water add cucumber, lime, lemon, or any other fruit into your water bottle for a little flavour.

3. Exercise

   It is best to exercise everyday to support the immune and lymphatic systems. Avoid over exertion like long runs especially when you are feeling rundown. Do a variety of activities to stay active like walking, swimming, jogging. cycling, yoga and any other fitness routines you enjoy. Aim for at least 150 minutes per week which is about 20 to 30 minutes per day.

4. Get adequate sleep

   Sleep restores and heals the body. The key component is deep sleep as this is the time where the body can do a lot of healing and repairing. Create a sleep routine to allow the body to have a set circadian rhythm. Aim to head to bed earlier before 10:30pm and aim to sleep 7 to 8 hours per night. If you struggle to get to sleep and have a busy mind try to incorporate relaxation and breathing techniques in the evening before bed.

5. The Trinity roots - Onion, garlic and ginger

   These provides a wide spectrum of anti-microbial properties to help the body fight Infections. These are known to treat the common cold and ward off viruses with their anti-viral, antifungal, and antibacterial properties. Add these ingredients to soups, stir-fries, dips, and curries.

6. Stress Management - Yoga, Breathing, and Meditation

   Long-term stress promotes inflammation and reduces the immune cell function. When we have prolonged psychological stress or physical stress it’s suppresses the immune system. We can reduce stress through the use of meditation, exercise, yoga, mindfulness, and journaling. Create a daily practice to be consistent. Choose one stress management tool and aim to do 10 minutes daily. Little and often is more beneficial than once a week. These techniques will calm the nervous system and reduce your perceived stress levels.

7. Supplements

   Studies indicate that the following supplements strengthen your bodies immune system:

   ⁃ Vitamin C. Taking 1000 to 2000 mg of vitamin C can reduce the duration of colds and boosts your immune system to recover from infection.

   ⁃ Vitamin D. When we are deficient in vitamin D it may increase your chances of getting sick. Our main source of vitamin D is sunlight on the skin, however, during winter we may need to supplement to get adequate vitamin D.

   ⁃ Zinc. Supplementing with 50 mg per day is known to reduce the duration of the common cold.

8. Herbal medicine

   The following herbs will enhance the immune system:

   ⁃ Astragalus

   ⁃ Echinacea

   ⁃ Elderberry

   ⁃ Andrographis

   ⁃ Goldenseal

9. Reduce sugar intake

   Eating or drinking too much sugar reduces the immune system function and the ability to fight off infection. Research shows that consuming 75 to 100 g of sugar can hinder the body is immune function. The suppression of the immune system starts as soon as 30 minutes after the consumption of sugar and can last up to 4 or five hours!!

10. Eat more fibre.

    Fibre is key for proper elimination of toxins through the digestive system. We need a Combination of soluble and insoluble fibre. Soluble fibre mainly comes through fruits like bananas mango avocado. This type of fibre helps to form soft stolls. And insoluble fibre is the more stringy rough fibre which comes mainly through leafy greens and vegetables. Fibre helps to move waste through the digestive system and maintain bowel movements daily.

How to Build a Packageless Pantry

As we ease into the warmer months, you may feel the need to strip back the layers a little. A little cleansing, clearing of the wardrobe and perhaps slightly less conventional, a clearing out of the pantry. The pantry is surprisingly a place of major clutter for many people, it’s amazing what can hide in there.

So, what does a packageless pantry mean?

It basically involves a removing of all the unnecessary packets of plastic, foil and wraps and replacing everything with a jar or sealed container. This means everything is more organized and remains fresh for much longer. A pantry doesn’t have to be hidden, once it’s beautified you could have it on display and bring some life and inspiration to your kitchen.

But where to start?

1. Simplify

This crucial step involves pulling everything out of the pantry. Then it’s time to sort into piles of what to keep, what to compost or what to give away.

2. Repurpose & Clean

Gather all your empty jars and containers - fill your sink with hot soapy water, soak and scrub them, then lay them out to dry fully (crucial!). If you’re short on jars, visit your local second-hand store or GoodFor store and get yourself equipped with a new set. Remember after a good scrub, any old jar will suffice!

3. Empty & Refill

Next, empty out all opened packets, bags or boxes of food and transfer them into your shiny clean jars. Get rid of anything past its use-by date and work towards buying only what you need or use and then buy in bulk.

4. Label

Once you’ve filled your jars, it’s time to label them. There are many ways to do this, a white chalk pen works well on glass, paper tape & a vivid, otherwise investing in a label maker could be a good idea.

5. Organise

Now it’s time to fill your pantry. Start by dividing it into sections. Keep spuds and onions on the lower shelves in cane baskets or boxes. Then find space for your spice jars; spreads; grains and legumes; then oils and vinegars. This is where your creativity comes into play.

Now it’s time to find your local store where you can take your jars, bottles and containers and refill without a hassle. GoodFor is the ultimate spot for this, “BYO packaging” is standard store etiquette, otherwise they provide paper bags which you can fill, then empty into your jars at home, too easy.

All Golden Yogi Members now get 10% off when you shop in the GoodFor Takapuna store. Simply present your valid Golden Yogi members card at checkout.

YOUR NEW LOCAL:

GoodFor wholefoods refillery

360 Lake Road, Takapuna

Opening Hours:

Weekdays 10am - 7pm

Weekends 10am - 6pm

www.goodfor.co.nz

0800GOODFOR

How Traditional Chinese Medicine relates to Spring

Spring! It is now the season of get up and go! A time of rousing after winter, a season of felt activity. It is the season to eat foods that grow above ground – foods with upward energies, like young sprouting greens and greens in general.

Most of us love this season, but for many, the changeable weather patterns can feel like a tease. Nature begins to blossom and hint at new possibility, yet we still need our jackets when we go outside. My daughter gets so excited seeing the new blossoms, for her she associates this with Summer and swimming at the beach – but honoring our bodies thermic nature as Traditional Chinese Medicine (TCM) promotes, its still a little cool for this!

In Traditional Chinese Medicine (TCM), the philosophy and foundation for which acupuncture steams, there is a proverb chun wu qiu dong meaning, “layer up in the spring and stay cool in the autumn” as according to TCM, Spring is the season for new growth. In the body this is expressed as the Yang (“hot” energy) rising and gradually building. But just as a vegetable sprouts need the protection of a greenhouse in the early spring, the internal Yang of the body is still too weak to resist the coldness of the external environment. Layering up is necessary so the Yang energy can be nurtured toward the summer-time peak. So try and keep your scarf on for the next month so the Spring wind cannot enter the body – not protecting ourselves this way is often why so many catch a later winter virus at the start of Spring!

At the end of this month, I will offer a session called “Meridian Flow, Spring to Summer.” This session will offer the experience of Qi Gong movements to free course the bodies liver energy that has been contained over winter, some yoga poses to attention the meridians (energetic pathways in our bodies) which are most active in Spring and share some inspiration from a TCM perspective to harmonise our internal fire which becomes active in Summer.

Qi Gong literally means “life energy cultivation” or energy intention, the movements in Qi Gong reveal a gentle sense of your own internal energy pathways and are wonderful for calming the central nervous system. Such is suitable for anybody – the movements in Qi Gong are usually practiced standing, they are slow, gentle and intentional.

Spring is also great time for a seasonal wellness “tune in” acupuncture treatment. For appointments, please see bookings under Chinese Medicine or contact reception.

In wellness and joy!

Ange Gervan

Golden Yogi Acupuncturist

Spring Detox

Detoxification has become a bit of a trend over the last decade. It is actually a necessity to keep the body maintained. The same as you take your car into the mechanic to get a service every 6 months or a every year; to keep the car running at it’s optimal level. The same is true with our body: if we cleanse the body every 6 months, we can keep the body at an optimal level with optimal health.

Spring into Spring with a detox to reboot your system, revitalise your body, and renew your energy. Reset your body with a 7 days Spring Detox to feel amazing for the Summer months ahead. 

Here are my Spring Detox Diet guidelines to cleanse the body....

1. Focus on eating whole foods: vegetables, fruit, whole grains, nuts, seeds, and legumes. Eat a variety of different fruits and vegetables everyday.

2. Drink at least 8 cups of water daily: The body is made up of at least 60% water, which makes water the best detoxifying fluid. Always have a drink bottle with you to sip during day. Try to avoid drinking a lot with meals, as liquid will dilute your digestive power. If you struggle to drink water then you can jazz up your water with adding lemon, lime, orange, grapefruit, mint, or cucumber to add some flavour.

3. Snacks: Some people need to eat constantly and others do not snack between meal times. Raw vegetables, green juice, and fresh fruits are the most ideal snacks as they are light and digest easily.

4. Lunch and Dinners: focus on 1/4 plate Protein, 1/4 plate Complex Carbohydrate, 1/2 plate Vegetables / Large salad.

5. Eat living foods that are raw and are packed full of enzymes. Raw foods are in there natural forms and have not been cooked, microwaved, frozen, or steamed.

Best Foods to support Detoxification:

• Fresh Fruit

• Fresh Vegetables and Greens

• Fresh pressed Vegetable and Fruit juices

• Nuts and seeds

• Legumes (in moderation)

• Fresh herbs and spices

• Mineral Water

• Herbal Teas (caffeine free)

Foods to Avoid during the 7 day Detox:

• Meat, Fish, Poultry, and Eggs

• Dairy products

• Refined Sugar: Sweets, cakes, biscuits, chocolate

• Breads, pasta, cereals, wheat products

• Refined and Processed foods

• Fatty and Fried Foods

• Alcohol

• Caffeine: Coffee, black tea, and energy drinks

Written by Naturopath 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.

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

Strong Digestion in Summer = Strong Immunity in Winter

Yoga teacher and Traditional Chinese Medicine Practitioner Angie Gervan explains how improving digestion in summer can set us up for a robust immune system over the following winter.

In summer we can easily think we are at optimum health but a golden glow isn’t necessarily indicative of what’s going on inside. Digestion can easily be compromised during the warmer months. While you probably already know over-eating and heavy foods can tax the digestive system, Traditional Chinese Medicine practitioners also advise that eating too much “cold” food stresses the digestive system. Foods from the fridge and ice-cold drinks can put out our digestive fire, but cold foods are not just those foods cold in temperature, but also those that are cold in nature such as dairy, some vegetables, fruit and sweet foods - sugar is considered a cold food in TCM. You can balance cooler meals like summer salads with cooked vegetables - try adding some warm roast sweet potato to your plate. Think of soups as not just a winter dish, when made with seasonal green vegetables a summer soup can be really refreshing.

Cold foods can be enjoyable in the warmer months but be mindful of the time of day that you are consuming them – it’s best to start with something warm first thing in the morning, so save the cool smoothies and juices until midday or late afternoon. If you are making juices, add some fresh ginger as a healing agent (ginger is warm in nature and great for your digestive system) and consume at room temperature.    

In tropical climates, people often drink hot tea which helps to maintain the digestive fire. In Japan during summer barley tea is commonly consumed; this brown tea is cooling in nature and sipped warm to perfectly balance the system. Protecting your digestive system over summer is said to avoid the late summer and autumn bouts of gastro according to TCM.  

If you are craving ice cold drinks and foods, this is an indication that your system is internally expressing too much heat. There are a few indicators which you can look out for; redness is often a sign that too much heat is present. Look at your skin colour, rings around your eyes and if you are female you can also look at your menstrual colour – is it more red than normal? Other common signs are trouble getting to sleep at night and dry skin.

Drinking plenty of good quality water in summer especially is important. Adding a hint of lemon and mint to your water is really refreshing and will keep summer colds away. Lemon is good to move energy in the system and mint is cooling in nature and will help to reduce internal heat. 

Swimming of course is great and fun in summer! But for women it’s important to be conscious of your body’s state before you take a dip. If you are menstruating or post birth, stay out of cold water - the cold energy can enter your body more easily at this time and lodge in your system. But if you do find yourself taking a refreshing swim, you can counterbalance this by changing into warm dry clothing soon after, drinking warm tea or adding a warm compress to your navel and back.  Note: dark bleeding at your menses time, lower back pain, cramping are often an indication of cold lodged in our system - not a good feeling for your body.   

It isn’t commonly known that the seasons preceding the cooler months can predetermine how your immune system will respond when winter strikes. But taking good care of yourself during summer will boost your immune system for the months to come.  If your last winter was a challenging health-wise for you, think back to your summer - did you take time to rest, eat well, take in the warmth and enjoy nature at that time?  Often our winter health is a reflection of the summer before in TCM terms so really enjoy and utilise the vibrant energy of summer to stock up on warmth and boost your immune system!  

Finding Balance and Preventing Burnout

We all live busy lives trying to balance work, business, family and hobbies - the life of a householder. It’s easy to think we are invincible and take on too much. But when we are trying to burn the candle at both ends eventually the body and mind can’t keep up with the lifestyle we are trying to live.  

In the short term, the body can cope with the extra pressure and stress as adrenaline kicks in to give us extra energy. However, if the stress and pressure is prolonged over a longer period of time then it is detrimental to our health and wellbeing. The high levels of the stress hormones (cortisol) will eventually lead to adrenal fatigue or burn out. 

You will know you are overstepping the limits if you start to feel like you wake up every morning like a truck has driven over you. You do not feel rested or refreshed from sleeping. For most people, to keep their busy lifestyle maintained rely on stimulants to keep going and give them energy during the day – coffee, energy drinks, black tea, chocolate, etc. 

Even a few minutes of deep breathing or meditation a day can help...

If this sounds like you then maybe it is time to make some lifestyle changes to reduce your stress and rebuild your energy stores. These lifestyle tips will help you find your balance:

Nutrition

• Eat real foods and avoid processed foods to give you body energy and fuel.
• Make time for meals – not eating lunch at your desk or on the run.
• Eat breakfast – coffee does not count as breakfast.  If you are limited for time make a smoothie.
• Have healthy snacks handy to snack on throughout the day to keep blood sugar levels balanced.
• Drink at least 8 cups of water daily

Sleep

Try to get at least 6-8 hours sleep every night.  The body cannot function on no sleep.
Prepare the body for sleep by dimming the lights, turn off the tv and phones, have a warm bath, or cup of herbal tea about one hour before going to bed.
Give yourself time to unwind after work to let go of your day.

Disconnect from technology

Create boundaries.  You do not need to answer all emails instantly. 
No checking emails or Facebook in the middle of the night or first thing when you wake up. 
Do you really need to be on your phone or sending messages while you are out for lunch with a friend – can they not wait until after?

Exercise

Exercise gives you more energy by boosting your blood flow and endorphins in your body.
A little and often is better than over exhausting yourself by pushing yourself too hard.
The hardest part is getting yourself to the gym or out for a walk or jog, but once you’re done you remember how good it makes you feel!

Breathing and Meditation

During the day your mind collects thoughts - you need time to process the thoughts and clear your mind.
Meditation is like filing away all the old thoughts to give you more clarity and release anything that maybe on your mind or bothering you.
Diaphragmatic Breathing will calm the body and nervous system.  When we get stressed we tend to forget to breath!  Take a few minutes a day to breath and oxygenate the body.

Taking time out

Sometimes the workload seems like it never stops.  It is important to schedule time off even when you are extra busy as you will find you will be more productive when you come back to work again. 
Do things you love and spend time with friends and family.
Find hobbies that you enjoy – so you don’t just slip back into work.

Written by Erin O'Hara, Naturopath and Kundalini Yoga teacher

Detox Tips for Radiant Skin

Imagine for a moment that your liver is an island beneath the sea. Stay with me here… On the island live workers (your liver cells) whose job it is to recycle everything in the sea (your bloodstream).

That’s a big job.

If one of the workers gets overtired, the island will create another worker to keep things running optimally. However the island can produce only so many workers. When the number of workers starts to decrease or the workload starts to increase, the island prioritises to cope with the load. The most important items are recycled first, and the remainder gets sent back out to sea (the blood stream), where it floats around until the island can process it. Or it gets sent to the water’s surface (your skin) where it sits on top. The surface of the water, just like your skin, will reflect what is going on underneath.

Increasing liver function is key when treating skin conditions and for maintaining healthy, glowing skin. Giving your liver the help it needs to maintain clear skin can start with some very simple changes.

Dani Rameakers is a yoga teacher and Naturopath at Golden Yogi

1. Avoid the foods that pack the heaviest load. Alcohol, caffeine, trans-fats, refined sugar, synthetic substances (medications, pesticides, topical skin creams, lotions, washes etc.).

Tip: Try having a break from alcohol and notice the effects on both your energy levels and your skin.

2. Keep things clean and green. Amp up whole foods, green smoothies and juices. Include plenty of wholegrains, dark green leafy vegetables – think broccoli, kale, brussel sprouts and even cabbage and cauliflower.

3. If you’ve suffered an infections or viruses (e.g. glandular fever), a few too many big nights out, or a caffeine habit your liver will be working overtime. Milk thistle, globe artichoke and schisandra are all fantastic herbs which support liver function. The quality of these herbs is important, so be sure to consult a naturopath or herbalist, especially if on existing medication.

Tip: Switch up that second cup of coffee with herbal tea containing the above herbs or green tea for its antioxidant properties. Rooibos is a great caffeine-free option.

4. It goes without saying that the fundamentals of health are ample sleep, hydration, nutritious food, exercise, correct breathing (yoga is an excellent way to learn diaphragmatic breathing) and a peaceful mind. Over time the choices you make day-to-day have a large impact on the health of your liver and skin.

Tip: When you wake up in the morning, rehydrate by drinking a glass of warm water with lemon or diluted with a capful of apple cider vinegar with ‘the mother’. Brush your teeth afterwards to help protect tooth enamel.

Detoxification happens daily, making choices each day that support this process (or hinder it) will affect the health of your skin. By following some of the tips above, you can help your liver do its job properly, leaving you fresh faced and radiant.

Written by Danielle Ramaekers, Naturopath and Yoga Teacher

Finding Space in the Midst of "Busy-ness"

"Balancing your mind’s velocity with your body’s real world inertia, is what makes being present so difficult and needed.”

John Maeda

As a single Mum, yoga teacher and business owner, my life is what I like to call, “blessedly full.” However, sometimes that ‘fullness’ turns into ‘busy-ness’ and then that ‘busy-ness’ can quickly become ‘overwhelmed-ness.’

When the mental To-Do lists circulate in my head, yet nothing is accomplished my old reaction would have been to do more; put more on the list and therefore adding more fuel to the fire.

In times of perceived stress and busy-ness, the first things to go for me were activities I saw as self-indulgent, perhaps even selfish - a yoga class, a massage, or a drink with a friend. Now I see that it’s those activities that are necessary. They create the space to separate the wheat from the chaff, the flotsam from the jetsam.

The busier you feel in your mind, the more important it is to stop. Completely. Immediately. So now when I feel that familiar, building sense of panic at all the tasks ahead of me that day, (usually on a Monday) that’s when I know it’s time to do the opposite of my initial urge to ‘do’. It’s an addiction, a cycle that needs to be broken.  So I stop, I step back and slow down, instead of speed up.

So next time you feel that uncomfortable, nagging feeling of having too much to do and not enough hours in the day. Stop. Do the opposite of what you feel you ‘should’ do. Take 10 deep breaths; sit on the beach and watch the ocean; play with your children; go to a yoga class; get a massage or have a coffee with a friend.  

A relaxed, calm mind is far more efficient than that busy monkey-mind. The important things always get done. You’ll begin to see what is a priority and what is ‘busy-ness’ you create for yourself. And perhaps in that new space you’ll have room for something new, something authentically you.

Claire teaches Vinyasa and Yin at Golden Yogi. She also has a wellness retreat company, Jack & Olive Retreats. There is one space left on her upcoming yoga/surf retreat ‘Girl’s Getaway in Bali’ November 8-15th. Check the website for upcoming retreats in Raglan, Los Angeles and France.

Spring Cleansing

There is a clear-crisp feeling in the air that has the power to reveal new visions and inspires new possibilities.  In nature this is the best time to plant seeds, we can mirror nature’s way in our lives by sowing the seeds we wish to harvest in the upcoming months. So when the spring equinox passes on September 23rd, the shift in universal energy will infuse us with the inspiration to ‘spring’ into action setting us up for the season ahead - summer!  

As an acupuncturist we look at health in relation to the seasons, if you have had a challenging winter, look back to your experience of autumn – often stressful autumn months result in stress on the immune system in winter.  With September in full-swing, you now have a chance to reconnect to the start of a new cycle and connect with health practices that will reward you in the seasons to come.  Perhaps it’s time to see your naturopath to receive a herbal remedy to enhance your constitution and gain some lifestyle tweaks, or consider rolling out that yoga mat that’s been away much of the winter,  or visit an acupuncturist to balance your system.

In winter there is a natural tendency to indulge in comfort foods, that which keeps us warm and reminds us of childhood – which is a necessary part of nurture for the year.  Spring then offers natural energy to shift to eating lighter meals to align with lighter days.   This season your body may start to let go of warm foods and broths and you may feel like adding a little more salad to your diet again or even a green smoothie!  A good idea is to have a green smoothie in the afternoon around 3pm to honour the time of the liver, which is the organ that relates to spring! Blend coconut water, spinach, kale, pear and a medjool date together for a cleansing spring delight.  

Written by Angie Gervan