Why Every Stressed Person Should Try a Gong Bath

Why every stressed person should try a Gong Bath

When you are feeling stressed-out the best way to unwind and relax is a Gong Bath to let go of the tension from the body and mind. Gong meditation is a unique type of sound practice that creates vibrations to bring healing and therapeutic benefits to the body and the mind. Sound therapy has been used for a long time to bring healing to the body as disease comes into the body when we are vibrating at a non-optimal frequency. Gong sound therapy has been practised for thousands of years and belongs to one of the oldest Southeast Asian musical instruments. The origins may be traced back to the second millennium B.C. In Chinese history, gongs are mentioned around 500 A.D.

Gong bathing can help reduce stress and liberate emotional blockages. Scientific research suggests sound therapy prompts damage human DNA strands to repair themselves. Music therapy is the most mainstream form of sound therapy and been shown to relieve a number of health problems. It is now frequently offered in clinical settings like hospitals and clinics. The sound of the gong reaches the body on a cellular level encouraging integrated healing of the body, mind, and spirit. When the gong is played properly it produces a whole spectrum of harmonics that are based on pressure waves of sound, which vibrate the energy meridians in the body. The sounds of the gong can recalibrate the physical, emotional, and spiritual bodies, and raises the frequency of your electrical magnetic field (the aura) that surrounds your body.

A gong meditation is practised laying on your back and all you need to do is rest in a comfortable position with your eyes closed. The gong usually starts softly and progressively the volume increases. The gong sound is changed frequently to avoid producing a fixed monotonous rhythm. The first brainwave state to be reached is alpha. Alpha brainwaves are associated with creativity and feelings of relaxation. This state is followed by an influx of theta waves. Theta waves are associated with deep meditation, hypnosis, and REM sleep. The sounds from the gong can be very loud. The best way to embrace the gong is to surrender, relax, and let go. The gong is your guide and you will ride the waves of the sound current to a deep relaxing state.

Erin O’Hara, Founder of Golden Yogi

If you are interested in finding out more about Gong Baths, we have some exciting workshops coming up - including Gong Bath Training with Methab Benton.

GONG BATH & YOGA NIDRA WITH MEHTAB BENTON

Master Gong Practictioner Training

The benefits of coconut yoghurt + recipe

Yoghurt is a traditional food in many cultures and is used as a probiotic for an abundance of beneficial bacteria, vitamins and minerals. Coconut yoghurt is a dairy alternative to traditional yoghurt (made from cows milk) and is made by culturing coconut milk (or flesh).

Coconut yoghurt is not only delicious, it is incredibly beneficial for our adding the right bacteria to our gut. In turn this strengthens our immune system, builds our bacterial communities and creates a more efficient bowel process. It helps us to breakdown food, absorb nutrients and eliminate waste.

RECIPE

Coconut yoghurt
Ingredients

1 can organic coconut milk (or flesh and water from 1 young thai coconut blended until smooth)
3 tbsp honey (or preferred sweetener)
2 probiotic capsules

Method

You will need either a dehydrator, hot water cupboard or warm environment to ensure your yoghurt will culture.

Pour your coconut milk into a jar, and empty the contents of the probiotic capsules into the jar and mix well. Place a clean tea towel over the top of the jar, and secure in place by tying string around the mouth of the jar.

Store the jar for 24 hours in a warm place. After 24 hours, check the yoghurt and stir further. Taste the yoghurt and check that it has started to culture – if you prefer a slight tangy taste – fasten lid on the jar and store in the fridge. Continue to culture yoghurt if you would prefer a stronger flavour. I usually find 24 hours is enough for me.

The yoghurt will store in the fridge for up to 1 week.

Breakfast Bowl

Serves 2

1 cup coconut yoghurt
6 tbsp honey or rice malt syrup (you may also sweeten with stevia if preferred)
2 tbsp pupmkin seeds
2 tbsp goji berries
4 tbsp boysenberry
Edible flowers to garnish
1 tbsp freeze dried raspberry (optional)

Olivia Scott from The Raw Kitchen

6 Key Habits for Optimum Hormonal Balance

Hormones are powerful chemical messengers and have an effect on many different systems within the body, no matter whether we are male or female, we have over 50 different hormones produced by a variety of glands in the brain and the body. These messengers influence many of our main bodily functions, from our most basic needs like hunger to more intricate systems like reproduction or digestion.  Not to mention its effects on our mood and energy which are essential in making you feel good!

Here are 6 key suggestions that promote hormone balance:

Sleep

Sleep is essential for balancing cortisol (our stress hormone), both quantity and quality are important!  Don’t skimp on sleep - aim for about 8 hours each night and consider going to bed and waking at the same time. Melatonin is our sleep hormone, to start making this important hormone we need darkness - avoid bright lights, especially stimulating screens like your mobile or laptop. By turning down the lights, and relaxing the mind and body we can boost its production! If you are really stressed, cortisol is unable to decrease which slows down your melatonin production and release. Find an evening ritual that works for you like: slow deep breathing, yoga or meditation, and make sure that both your home environment and your thoughts are peaceful. If you are prone to a chattering mind especially at bedtime or through the night, try a sleep tea before you hit the hay.

De-stress

Dehydration, short shallow breathing, lack of nutrients, imbalanced blood sugars, lack of sleep amongst many others create stress and inflammation. Eating whole nutrient dense foods provides the body with building blocks it requires to combat some if these factors, however in order to break down nutrients effectively the body needs to be in the parasympathetic nervous system (Your Rest & Digest system). Allowing “me” time in each day, like walking, meditation, yoga, journaling, listening to relaxing music all help to de-stress which can ease the body back into the Rest & Digest system.

Reduce External Stress

We have a variety of environmental factors that can increase stress. Especially toxins from sprays, make-up and deodorants. And also xeno-estrogens from plastics – like when we reuse plastic bottles, plastic drink bottles and opt for natural deodorants and personal care products as much as possible.

Blood Sugar Balance

Stable blood sugars are essential for optimum hormone function. To keep blood sugars balanced: eat regular meals, at similar times - having breakfast, lunch and dinner daily is a great start, make sure you include protein at every meal and have fibre daily. Also aim to have plenty of folate – at least 3 servings of dark leafy greens (which comes from foliage – leaves).

Keep your protein up

Aim for at least 1 gram of protein per kg of body weight: i.e. if you weigh 55kgs aim for 55grams of protein. Consider adding these protein options into your diet: nuts, seeds, eggs, meat, fermented organic soy products such as tofu and tempeh, protein powders - such as Pea Protein. Protein assists with blood sugar balance and gives the body building blocks to assist with repair.

Fibre

Your intake should be at least 30 grams per day! Fibre is particularly important for assisting detoxification pathways including those of hormones. Try this for size: aim to eat 6 palm size servings of vegetables each day. Add raw activated nuts and seeds, some good options are: such as almonds, walnuts, brazil nuts, cashews; seeds such as chia, psyllium husks, pumpkin, sunflower seeds.  

Written by Selina Singh ND

Restore Your Energy

What is restorative yoga?
A slow, gentle and nurturing practice that facilitates exploration into breath awareness and mindful movement deep within the body. Through a sequence of slow, considered movements (sometimes using yoga props) and focused breathing, this practice helps to move stagnant energy in the body and release tension.

Restorative Yoga at home or the office

How: Invite yourself to lie with your legs up the wall, chair, bed or couch.

Why: As an energy pick up – a healthy alternative to a piece of chocolate or cup of coffee!

When: A good time to try this is after lunch or at the end of your working day to help transition into the afternoon or evening, or just before bed. Try this with young children about, even for a “mama restore minute” as this often helps to extend a sense of calmness to them too!

The result - a nourishing replenishment for our physical, energetic and emotional well-being.

From practicing this for just a few minutes a day, a deep sense of restfulness and a revived sense of calm will be rewarded. When you have established a daily routine of 1-3 minutes, work up to 10 minutes which can deeply renew our vital energy allowing us to be more effective through the day.

Legs up the wall works by allowing the diaphragm to relax, therefore breath and energy (Qi) can flow freely through the torso extending out to all the extremities. The stillness in movement helps to calm the central nervous system and move us to our parasympathetic nervous system. This also allows all the blood to return to the central core and nourish all the organs, helping to top up their vital Qi (energy).

By 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

Oil Massage for Youthful Skin

Daily Oil Massage

An ancient ritual of self-care for keeping skin youthful, strong and supple.

For this season where skin can dry out easily, use this ancient Ayurvedic ritual to help with lymphatic flow, circulation and supple, soft skin. 

1. Before showering warm coconut oil in  a glass bottle in a hot water bath for 5 minutes with a few drops of your favourite essential oil. 
2. Using upwards movements to support the lymphatic system, apply oil from the feet going up each leg, each arm, on the back in upwards strokes and on the digestive organs in a clockwise motion. 
3. Then have a luke-warm shower, your skin will feel soft and well hydrated after.

To learn more about how to keep your skin at its youthful state check out Selina's Natural Beauty Workshop.

Selina's DIY Winter Face Mask!

As the weather gets cooler – our skin can get drier; instead of needing to purchase a new product try a homemade facemask that can be customized for your skin! The spirulina is nourishing while the yoghurt exfoliates the skin with Beta-Hydroxy-Acids (BHA’s) – an acid naturally occurring in dairy products. The addition of avocado will help to nourish a drier skin, whereas the Bentonite clay will help to absorb excess oil and brighten up the skin too; the aloe vera gel works well if skin is dehydrated

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Spirulina and Yoghurt Face Mask

Mix ½ tsp. of powdered Spirulina with 1 tsp. of Organic Yoghurt (full fat yoghurt works best), scoop out the thicker part of the yoghurt.

Mix well and apply to the face and neck in a thin layer, taking care to avoid getting this on your clothes. Leave on for 5 - 10 minutes and then wash off with warm water, use a face cloth soaked in hot water to gentle steam the face afterwards.

Use this mask 2-3 times per week to brighten and nourish the skin.

*If you are vegan substitute the yoghurt with either coconut yoghurt or mashed avocado.

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Optional Boost to mix into the base mask:

Dry Skin: add 1 tsp. of mashed avocado or ¼ tsp. avocado oil

Dehydrated Skin: 1 pump or ½ tsp. of Aloe Vera gel

Blemishes/Acne prone skin: ¼ tsp. Bentonite clay

Oily Skin: ½ tsp. Bentonite clay

Fermented Foods for Health

Digestion is essential to every process in our body, and plays a huge role in how we feel. Fermented foods are abundant in natural probiotics that help us balance our bacteria - a crucial step to optimal health. ‘Probiotic’ literally translates to ‘for life’.

Fermented foods help us with digestive function, energy production, and nutrient absorption. Nearly every culture has a version of fermented foods that dates back centuries: yoghurt, miso, tofu, tempeh, and fermented vegetables such as kimchi, sauerkraut, and pickles, as well as drinks such as Kefir, Kombucha, Beet Kvass amongst many others.

Probiotics found in these fermented foods and drinks introduce different strains of bacteria into your digestive system. While bacteria is often associated with something that makes you sick - we are in fact made up of lots of bacteria; our human bodies are believed to be about half bacteria cells and half human cells. However, the bacteria cells in our body only makes up about 2% of your body weight.

Aim to add fermented foods into your daily diet to enhance digestive function, boost your energy, and create a healthier micro biome to assist with nutrient absorption. Most fermented foods and drinks can be made easily at home, with some requiring minimal effort and some which can be a bit more laborious. These can also be readily purchased in health stores and some supermarkets.

If you want to start with something easier than try Kombucha, a delicious, fizzy, probiotic rich tea. If you know someone that already makes Kombucha then ask them for a SCOBY (Symbiotic Culture of Bacteria and Yeast) and the rest of the ingredients you are likely to already have at home.

A happy gut equals a happy mind, so get fermenting and reap the benefits!

Written by Selina Singh ND

Go Green Smoothie Guide

This amazing guide will head you in the right direction to delicious green smoothies. Happy smoothie making!

This infographic is a sample page from our Cleanse and Green Smoothie books.

A Wellspring of Healing

The term spiritual healing can be quite ambiguous, and can leave most wondering exactly what that means. With such a plethora of healing modalities out there it can be overwhelming and hard to know which one to choose and how it will benefit you. Healer Susan Okeby shines the light on Natural Spiritual Healing and how it can help you.

The art of energy balancing draws upon gentle, yet powerful, healing energy to bring balance and harmony to the whole being. We all have our own way of taking care of ourselves, however with the outside influences of the world we live in we can still be affected by the, environment, stress and emotions - all of these of these factors can upset our equilibrium. 

During a healing, the gentle energy can help re-establish this essential symmetry by providing a positive boost of energy to help us to become more able to deal with whatever the need is at the time.  This can have a very real and assured effect on our body mind and spirit, our mind is able to be more at peace and consequently can be more effective in managing emotional issues and stress more effectively.

Healing treats the whole person not just the dis-ease. We do not even have to be ill to have healing.  Regular healings are very beneficial as they help us to nurture and sustain ourselves and to promote optimum health so that we may function to the best of our ability, as it works on the inner most level of our being.  Natural Spiritual Healing helps us to develop spiritually and experience more contentment and fulfilment – a beautiful, nurturing way to ensure our ongoing wellness and progress. The spiritual or deeper levels of our being are nourished, helping us to feel more in touch with our higher self, others and the world around us. This promotes real health.

For this work, a high standard is required. The practitioner must have a mature outlook on life, be committed to their own spiritual progress, and bring light, love and understanding to all they contact. There must be the knowledge of how to let the healing energy work, without any hindrance by, or manipulation from the practitioner. An understanding is also needed of how imbalance leads to dis-ease; how healing may take place and the many ways that a person is supported in this process.

6 Key Habits for Optimum Hormonal Balance

Hormones are powerful chemical messengers and have an effect on many different systems within the body, no matter whether we are male or female, we have over 50 different hormones produced by a variety of glands in the brain and the body. These messengers influence many of our main bodily functions, from our most basic needs like hunger to more intricate systems like reproduction or digestion.  Not to mention its effects on our mood and energy which are essential in making you feel good!

Here are 6 key suggestions that promote hormone balance:

Sleep

Sleep is essential for balancing cortisol (our stress hormone), both quantity and quality are important!  Don’t skimp on sleep - aim for about 8 hours each night and consider going to bed and waking at the same time. Melatonin is our sleep hormone, to start making this important hormone we need darkness - avoid bright lights, especially stimulating screens like your mobile or laptop. By turning down the lights, and relaxing the mind and body we can boost its production! If you are really stressed, cortisol is unable to decrease which slows down your melatonin production and release. Find an evening ritual that works for you like: slow deep breathing, yoga or meditation, and make sure that both your home environment and your thoughts are peaceful. If you are prone to a chattering mind especially at bedtime or through the night, try a sleep tea before you hit the hay.

De-stress

Dehydration, short shallow breathing, lack of nutrients, imbalanced blood sugars, lack of sleep amongst many others create stress and inflammation. Eating whole nutrient dense foods provides the body with building blocks it requires to combat some if these factors, however in order to break down nutrients effectively the body needs to be in the parasympathetic nervous system (Your Rest & Digest system). Allowing “me” time in each day, like walking, meditation, yoga, journaling, listening to relaxing music all help to de-stress which can ease the body back into the Rest & Digest system.

Reduce External Stress

We have a variety of environmental factors that can increase stress. Especially toxins from sprays, make-up and deodorants. And also xeno-estrogens from plastics – like when we reuse plastic bottles, plastic drink bottles and opt for natural deodorants and personal care products as much as possible.

Blood Sugar Balance

Stable blood sugars are essential for optimum hormone function. To keep blood sugars balanced: eat regular meals, at similar times - having breakfast, lunch and dinner daily is a great start, make sure you include protein at every meal and have fibre daily. Also aim to have plenty of folate – at least 3 servings of dark leafy greens (which comes from foliage – leaves).

Keep your protein up

Aim for at least 1 gram of protein per kg of body weight: i.e. if you weigh 55kgs aim for 55grams of protein. Consider adding these protein options into your diet: nuts, seeds, eggs, meat, fermented organic soy products such as tofu and tempeh, protein powders - such as Pea Protein. Protein assists with blood sugar balance and gives the body building blocks to assist with repair.

Fibre

Your intake should be at least 30 grams per day! Fibre is particularly important for assisting detoxification pathways including those of hormones. Try this for size: aim to eat 6 palm size servings of vegetables each day. Add raw activated nuts and seeds, some good options are: such as almonds, walnuts, brazil nuts, cashews; seeds such as chia, psyllium husks, pumpkin, sunflower seeds.  

Written by Selina Singh ND

Moving Through the Seasons

It has been a summer to remember with warm tropical temperatures.  We may want to hold onto the light and warmth that we've enjoyed, or perhaps we're looking forward to the cooler months ahead. No matter our preference the wheel is about to turn and we must roll with it.  This time of changing seasons presents an opportunity to re-evaluate your lifestyle and boost your immunity before the cooler months settle in.  Here are five tips to help you transition seamlessly and supercharge your health...

Cleanse your body 

Moving into Autumn is the perfect time to reconsider your diet, to cleanse and re-balance the body before the winter bugs get the chance to sneak in. Embrace the offering of the delicious variety of fresh fruit and vegetables available. Enjoy fresh pumpkins, parsnips, sweet potatoes, apples, pears, figs, and berries. Maybe challenge yourself for a week and remove all processed foods and sugary treats from your diet. Focus all your meals and snacks around fresh fruits, vegetable, nuts, seeds, and wholegrains to cleanse your palette. A clean diet will help your digestive function improve and boost your overall health. In natural medicine, we regularly look at disease starting with poor detoxification from the digestive system.

Boost Your Immunity

With the changing season, now is the time to boost your immune system to prepare your body before winter. Some of my favourite natural immunity boosters are: eating plenty of fresh fruit and vegetables, drink at least 8 cups of mineral water daily, Vitamins like B, C, and D, zinc and CMD (Concentrated Mineral Drops); or medicinal super boosting herbs like Echinacea, Withania, Astragalus, Andrographis, Garlic, Olive leaf, Shiitake mushroom, and Ginger. Our Pure Cure Clinic can make up herbal formulations specific to your needs.

Move your Body

During the warmer summer months we love to spend more time outside. Naturally we are more likely to move our bodies and enjoy walking and swimming at the beach. As the temperature begin to drop in the months to come, don’t let it stop you from moving your body and enjoying the fresh Autumn breeze. While the summer motivation is high, create a regular routine to move your body on a daily basis. Find an enjoyable way to gently move your body to keep yourself fit and healthy. Great options could be walking, yoga, swimming, going to the gym, cycling, or find a dance class to get your groove on!

Embrace a Daily Meditation practice

We quiet often put a lot of emphasis on keeping the physical body balanced but it is just as important to take the time to de-clutter the mind.  If you have never done a meditation practice you can start simply with a home meditation practice of 5 – 11 minutes of a breathing meditation (pranayama) or mantra meditation (chanting).  It is best to do the same meditation everyday and start with a commitment of 40 days.  Ideally practice little and often to unload the mind and clear the subconscious.  Book in for a one-on-one and we will customise the right meditation for you.

Take time to reflect

We move from the summer towards the Autumn Equinox on the 20th March, which is a great time to empower yourself and use the energy of this sacred day, where there is an equal amount of daylight and darkness. This powerful day offers us the opportunity to balance the light of our consciousness with the darkness of our shadow.  At this time of transition we can let go of anything that no longer represents us and make energetic space for new doors of opportunity to open.  Take this time to reflect on your life, make positive changes in your lifestyle, and realign to your goals.

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

WINTER WELLNESS IS GOLD

~ 1 ~ Nourish your body

Eat plenty of whole foods packed with vitamins and minerals.  Nutrient dense homemade soups are great to boost your intake of vegetables, plant based protein from lentils or beans, and spices that can assist fighting colds and flu’s.  Soups are quick to prepare and help to warm the body from the inside out.  Try to use fruit and vegetables that are seasonal and local so they are packed full of nutrients.  Smoothies and juices are also great to boost your energy and increase your vitamins and minerals.

~ 2 ~ Stay hydrated  

During the winter months we generally do not drink as much water as in the summer months.  Herbal teas or warm water with lemon are great options to boost your fluid intake and keep the body warm.

~ 3 ~ Exercise daily

When we move our bodies it helps to cleanse the lymphatic systems and flush the toxins out of the body.  Aim for 30 minutes of exercise everyday to boost the immune system.  It is best to choose low impact exercises like yoga, walking, swimming, cycling that will get your body moving but will not stress the body.  Exercise that is pushing your body to extreme levels actually lowers you immune function as the body moves into 'fight or flight' mode and the cortisol levels will rise in the body.  Exercise daily will help you to fight off nasty bugs and protect you from winter blues so you feel happy and positive.

~ 4 ~ Beat Winter Blues and Slow down

Quieten your mind and take at least 20 minutes every day to slow down.  Focus on your breath rhythm or repeat a phrase of words (mantra) to bring calmness to your mind and allow you to feel connected to live consciously conscious.

~ 5 ~ Maintain good hygiene

One of the best preventative measures to keep you healthy during the cold / flu season is to keep up good hygiene habits to reduce bugs from spreading.  Wash your hands regularly with soap and warm water after coughing, sneezing, blowing your nose, after being in contact with someone showing symptoms, or before preparing food. When you are in contact with anyone with cold or flu symptoms then make sure to keep your distance and avoid sharing personal objects that could be contaminated.

~ 6 ~ Dehumidify and reduce winter dampness

Dampness is the prefect breading ground for nasty bugs, mould and mildew.  Keep your house dry and warm to reduce the incidence of Respiratory illness, asthma, and chest infections.

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Natural Remedies to fight colds & flu:

~ Vitamin C: is a potent antioxidant that is involved in hundreds of the body’s biological processes.  It supports immunity and helps maintain resistance to infection due to its involvement in the normal healthy functioning of the white blood cells and antibodies.

~ Active Elements 7.1:  A mineral therapy to relieve the congestion & fever of minor infections such as, colds, flu, upper respiratory tract and middle ear infections, tonsillitis and hay fever.

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.

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LOVE THE ZING OF WARMING GINGER

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One of my favourite ingredients to add to teas, fresh juices, and soups is ginger. There are many reasons to like ginger, other than just the fact it adds wonderful zinginess to food and drinks. Ginger is known botanically as Zingiber officinale, which derives from its Sanskrit name singabera meaning "horn shaped".  Ginger has many health benefits to boost your general health and wellbeing.

HEALING BENEFITS OF GINGER

~ Digestive Function: The carminative and spasmolytic actions of ginger help to relax and soothe the muscles of the gastrointestinal tract to prevent gas and bloating.

~ Anti-Nausea: Scientific studies show ginger may temporarily alleviate nausea and vomiting from pregnancy, after surgery, during chemotherapy, and motion sickness.

~ Anti-inflammatory. A folk remedy for the treatment of arthritis. The gingerol compounds have very potent anti-inflammatory actions that explain why studies show ginger relieves pain in people with osteo and rheumatoid arthritis.

~ Reducing Pain: The gingerol compounds have a similar action to NSAID but without the negative effects.  These compounds inhibit the formation of inflammatory cytokines chemical messengers of the immune system.

~ Anti-cancer: Research shows that ginger reduces certain cancers such as colorectal, ovarian, pancreatic, kidney and lung, by inhibiting the growth and production of cancer cells.

~ Immune Boosting: During flu season, stock up on your ginger because it boosts your immune system by inducing sweating, warming you from the inside, and allowing the body to fight infection. German researchers have recently found that sweat contains a potent germ-fighting agent that may help fight off infections.

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ADD GINGER ZING TO YOUR FOOD

~ Ginger tea: Great to drink when you feel a cold coming on. Crush 1 inch slice of ginger and add to ½ lemon juice squeezed and 1 cup boiling water.  Let ginger steep into hot water for several minutes before drinking.

~ Juice: Add to freshly squeezed juices.  Especially good with carrot, apple, celery, and beetroot. YUM!

~ Yogi tea: click here to enjoy our delicious yogi tea recipe.

~ Soups: Add 1 tsp grated fresh ginger to vegetable soups and stir-fry’s while cooking to give a zing of flavour and warmth. 

References: available on request

NUTRIENTS IN GINGER

- High in potassium to lower blood pressure and balance kidney function.

- Manganese to help to balance blood sugar levels, thyroid function, and synthesize fatty acids and cholesterol for healthy heart function.

- Also a source of vitamin C, vitamin B6, magnesium, and phosphorus.

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