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!  

Blueberry & Cacao Bliss Balls

Ingredients

1 cup Dates (soaked)

1 Cup Almonds

1 Cup Walnuts

1/3 cup Cacao powder

1/2 cup Coconut flakes

1/3 cup Cacao nibs

1/8 tsp Sea Salt

3 Tbsp Coconut Oil (melted)

1 tsp Natural Vanilla Essence

1/3 cup Dried blueberries

1/2 cup Pistachios

METHOD

1. Grind up almonds, walnuts, coconut flakes in the food processor, then transfer to a bowl.

2.  Add dates, and coconut oil to food processor and process until it forms a thick paste.

3.  Add to food processor the ground nut mixture, cacao powder, vanilla, and sea salt. Process all ingredients together for a few minutes until the mixture forms a dough.

4.  Add blueberries, pistachios, and cacao nibs to the food processor and pulse until blended into the dough but still chunky to add texture and colour to the dough.

5. Shape into balls and store in the fridge until serving.

Servings: 15 - 20 bliss balls (remember to eat in moderation).

These little balls of delish went down an absolute treat at our recent Summer Solstice event!

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.

Yin vs. Restorative - What's the Difference?

A very common question we hear a lot of from students is “what’s the difference is between Restorative Yoga and Yin Yoga”? Senior Yoga teacher and teacher trainer, Jennifer Allen sheds a little light on these two separate approaches making it easier to distinguish one from the other.

As yoga continues to grow in popularity on a global level, it’s becoming clear that to enjoy a successful career as a yoga teacher amidst the diverse ‘shopping-mart’ of yoga styles now on offer, we need to be well-versed in not just one but at least several different styles of practice.  For me, it is reminiscent of my days as a professional dancer, when work opportunities would be limited unless you learnt to trade in your point shoes for tap shoes at any given moment!  Now, as a full-time yoga teacher, I have found that I encounter the very same scenario – I have needed to diversify my skills.  It’s not unusual for me to have to flow seamlessly from a 6pm dynamic, Vinyasa Flow class followed by a 7.30pm gentle, Restorative Yoga class.  As a result, when asked that ubiquitous question - “what style of yoga do you teach?” - my answer has quickly become “it depends on the day!”

Under the umbrella of Hatha Yoga reside many different sub-branches of yoga that share a common lineage of postures and principles. The difference between these various hatha yoga sub-branches lies in the stylistic execution of the practice or the approach to the practice. The word ‘Hatha’ means a balancing of universal polarities.  ‘Ha’ means ‘sun,’ ‘tha’ means ‘moon.’ Hatha Yoga therefore works to restore balance and equanimity in all aspects of the body, mind, breath and energetic space. The same Hatha principles that may be executed in a meticulously aligned and more static Iyengar Yoga practice, might flow more fluidly to music in a Vinyasa Yoga practice, or may be slowed right down and propped-up in a Restorative Yoga practice. The common thread woven through the core of all of these practices is: balance. 

In response to the hustle and bustle of today’s society, with its prevalence of ‘busy-ness disease’, the need for an approach to yoga that focuses on balancing our ‘yang’ lifestyle is on the rise.  Work stresses, traffic, parenting, keeping house, social expectations, and managing a busy calendar all contribute to the ‘yang’, or harder, more ‘masculine’ and more active aspects of our existence, leaving us with little, if any, time for quiet internalization. Therefore, the ‘yin’, or softer, more feminine, passive aspect in our life is left grossly out of balance.

Don’t get me wrong, there will always be a time and a place for the more dynamic, yang yoga practices - when the fire of our ‘tapas’, our austerity needs to be rekindled. However, balancing our yang approach to yoga with a practice that has qualities of yin is absolutely essential in restoring equanimity and therefore our health, wellbeing and vitality.  There are two particular yin-balancing practices that are finding their way to just about every studio timetable, Restorative Yoga and Yin Yoga.

So often I am asked - “What is the difference between Restorative Yoga and Yin Yoga?” These practices may have aesthetic similarities to the naked eye, but in truth, the only thing that these practices have in common is their quality of yin- balancing. Their overall intention and execution are actually very different. 

Restorative Yoga: the art of healing the nervous system

Based on the teachings of B.K.S Iyengar, Restorative Yoga at its core is a practice of passive healing. It is intended to carry the student into a deep state of relaxation by completely supporting the body in propped-up asanas, or postures.  This allows the practitioner to surrender completely, allowing prana, or vital life energy, to bathe the body in nourishment.  The kind of experience we are seeking when practicing restorative yoga is very subtle.  The physical sensations the student should feel are minimal as the body finds space to gently open into the support of the props. This is unlike other styles of yoga where the student may be asked to use their breath as a coping mechanism for intense sensations as tight musculature begins to release. I like to remind my students during a Restorative practice that it is an act of doing, without doing. In other words, through the use of props as support, one is able to surrender completely any holding or tension in the body, exerting absolutely no effort in this process. 

The physiological benefits of the practice are immeasurable. One of the major benefits of Restorative Yoga is the effect it has on the nervous system. The nervous system functions on two planes: sympathetic and parasympathetic. When the nervous system is in its plane of sympathetic function, the body enters its ‘fight or flight’ mode of survival. All of the systems of the body that are not needed for basic survival from say, running away from a saber-toothed tiger, temporarily cease functioning. Unfortunately, in today’s busy, stress-ridden society, more often than not, people are living prolonged periods of their daily life in their sympathetic nervous system! As a result, the body loses its ability to carry out basic daily functions, like proper respiration, digestion, and elimination. This concept causes me to ponder: did the caveman suffer irritable bowel syndrome, or just the high-powered businessman?  Restorative Yoga, as its name would indicate, ‘restores’ the body to its long-term plane of parasympathetic nervous system function, the function of ‘rest and rejuvenate.’ It is in parasympathetic nervous system mode that the systems of the body can restore balance, allowing the body, breath, and in turn, the thinking mind and internal energetic space to heal and function at their highest potential.

With its balancing, healing qualities for the nervous system, Restorative yoga is therefore a panacea for every body!  It also has many specialized applications, supporting those with conditions like anxiety, exhaustion, adrenal fatigue, chronic fatigue syndrome, hormonal imbalances and recovery from illness and surgery.   

Yin Yoga: deep release

Introduced by Paul Grilley in the late 1980s, Yin Yoga is based on the ancient, Taoist concepts of yin and yang – the opposite and complementary principles in nature. It works synergistically with the principles of traditional Chinese medicine to shift ‘chi’ through the body - what we know in yoga as ‘prana.’  In this traditional context, the quality of ‘yin’ can be described as stable, sturdy, feminine, passive, cold, and downward moving. The quality of ‘yang’ is understood to be changing, mobile, masculine, active, hot, and upward moving. From a physiological perspective, the muscles of the body are more yang in quality - warm and pliable. Whereas, the bones, connective tissue, joints and fascial network of the musculature are said to be more yin, cold and rigid in quality. Yin Yoga works with these more immobile areas of the body to create a gradual, long-term release.

It is a myth that Yin Yoga is passive, as the length of time in postures combined with the intensity of sensation make this practice everything but! The yogi’s boundaries of patience will truly be tested as she employs the tools of gravity, time, and breath to unravel the tangled web of energetic blockage manifested in the form of physical tension.

In the average 75-90 minute Yin Yoga practice, only a handful of postures will be on offer. Each posture will be held for up to 5 minutes, depending on the surrounding joint space and its level of stabilization. For instance, classical Yin Yoga postures that open the area from the naval to the knees focus their attention on the hip joint, which has a deeper and more stable encapsulation. Yin poses that focus on opening the upper body focus on the shoulder joint, a much shallower and less stable joint space. We would need to hold these poses for less time to avoid over-loading the already fragile shoulder joint space. Most Yin Yoga poses are done supine (on the back), prone (on the belly), seated, or from tabletop, still allowing this practice to maintain its overall intention of grounding, and its quality of quiet internalization.  Similar to restorative yoga, Yin Yoga postures sometimes use props, but very often they don’t involve any support at all. 

Unlike Restorative Yoga, there may be a percentage of yogis for whom Yin Yoga is not appropriate. Pregnant women, for instance, need to be particularly mindful in Yin Yoga due to the strain it may put on their already vulnerable joints. Where the average yoga student may benefit from a healthy amount of strain on their joints through the gradual release of Yin postures, pregnant women carry a hormone called relaxin in their body throughout the entirety of their pregnancy and the period of breastfeeding, which when settling into their joints spaces, allows for a hypermobile range of motion to that joint. Additionally, anyone who is suffering from chronic or acute injury in or around a joint space could potentially do more harm than good if they overload that joint for a prolonged period of time. Lastly, yogis who experience hypermobility in their joints and therefore tend to ‘hang in their joints’ in a way that makes the joints vulnerable, could be adding insult to injury by taking the body into dangerous depths with a practice like Yin Yoga, stressing the ligamentous and connective tissue around the joints potentially to a breaking point.

I believe that both of these yin-balancing practices – Restorative Yoga and Yin Yoga - hold their own weight and value, and in terms of choosing a style of practice that suits your needs, it is important to remember that because of the differentiation in intention and execution of these practices, you may find that one may be more appropriate for you than the other. It is safe to say that Restorative Yoga is appropriate for EVERY BODY. If you have the ability to breathe, there will be an aspect of Restorative practice that will suit your needs, no matter how limited the body may be. However, this may not be entirely true for Yin Yoga.  

In summary, Restorative Yoga and Yin Yoga both work in differing ways to restore balance to our lives by bringing us more into a natural state of ‘yin’, and in the crazy ‘yang’ world that we live in, the value of an hour and a half of self-nourishment, energetic healing, and quiet stillness is, well…priceless! 

Raw Raspberry Pie

BASE

Ingredients

1.5 cups Raw Almonds

1/3 cup Raw Cacao powder

1/4 cup Raw Cacao nibs

10 Dates

1 tsp Natural Vanilla Essence

1/8 tsp Sea Salt

Method

Grind almonds in the Food Processor.  Add remaining ingredients to the Food Processor and blend until all ingredients are combined.  Press into round cake tin (with removable base) that is lightly greased with coconut oil or lined with baking paper. 

FILLING

Ingredients

3 cup Cashew nuts (soaked overnight)

2 cups Fresh Almond milk

2 Tbsp Lemon juice

1/3 cup Honey

1.5 cups Raspberries (fresh or frozen)

3/4 cup Coconut oil (melted)

2 Tbsp Lecithin

Method

1.  Place jar of Coconut oil into a bowl of warm water to melt the oil into a liquid.

2. Add to blender all ingredients except the coconut oil, lecithin, and raspberries.  Blend until smooth and creamy.

3.  Add melted coconut oil and lecithin to blender.  Resume blending until smooth and creamy.

4. Cover the base of the pie with 1/2 cup raspberries.

5.  Pour half the filling into a bowl.  To the remaining filling in the blender add a cup of raspberries and blend until smooth. 

6.  Pour together the two jugs of filling into the base to make marble effect of raspberry and white filling.  Once all the filling has been poured into the base you can use a spoon to make pretty marble patterns on the top of the pie.

7.  Decorate the pie with raspberries on the top.  Place pie in the freezer to set.  Once the pie has set firm move into the fridge.

Serve and enjoy. Please note this pie will keep for at least 4 days when stored covered in the fridge.

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

Berry Chia Pudding

Ingredients

1 cup chia seeds

4 cups almond milk (fresh)

1 teaspoon vanilla extract

3 pitted dates

500g Mixed Berries (frozen or fresh)

Method

Simply mix the ingredients together almond milk, vanilla, dates, and berries until smooth. Then add Chia seeds and blend together and then let them rest for a few moments. Pour into a large bowl. Stir the mixture well with a fork every five minutes or so. At first, it’ll seem far too liquidy, but over the course of thirty minutes the chia seeds will plump up, till the pudding resembles thick pudding consistency. Leave the pudding for several hours or overnight in the fridge to allow the chia seeds to fully soak and expand. The pudding can be stored in the fridge for 3-4 days.  Enjoy! 

DOUBLE CHOCOLATE BLISS BALLS

INGREDIENTS

1 Cup Almonds

1 Cup Brazil nuts

1/2 Cup Pumpkin Seed

1/3 Cup Cacao Nibs

1/3 Cup Coconut Nectar

2 Tbsp Cacao powder

2 Tbsp Cacao butter

1/8 tsp Sea Salt

METHOD

1. Grind up almonds, brazil nuts, and pumpkin seeds in the food processor.
2.  Add cacao nibs, coconut nectar, cacao powder, cacao butter, and salt to food processor and process all ingredients together for a few minutes until the mixture forms a dough.
3. Shape into balls and store in the fridge until serving.

Servings: 15 - 20 bliss balls.

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RAW ANZAC COOKIES

INGREDIENTS

1 cup Almonds (ground)

1/2 cup Cashew nuts

1/2 cup Sunflower Seeds

1 cup Shredded Coconut

1/4 cup Coconut Nectar (or honey)

2 Tbsp Coconut Oil (melted)

1tsp Vanilla Essence

1/8 tsp Sea Salt

METHOD

1. Grind up almonds, cashew nuts, and sunflower seeds in the food processor.

2.  Add shredded coconut, coconut nectar, coconut oil, vanilla essence, and salt to the food processor. Process all ingredients together for a few minutes until the mixture forms a dough.

3.  Roll into balls and then place on a tray.  Press the balls flat into cookies with a fork.

6.  Store in freezer until ready to serve. Please note, once out of fridge these will soften and could become crumbly.

Enjoy with your favourite herbal tea or a green juice. Yum!

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RAW CHOCOLATE MARBLE DREAM PIE

BASE

INGREDIENTS

1 1/2 cups dry Almonds

3 Tbsp Cacao Powder

1/3 cup Cacao Nibs

10 x fresh Dates

1 tsp Natural Vanilla Essence

1/8 tsp Himalayan Salt

METHOD

Combine all ingredients in food processor. Press into a round cake tin (with a removable base) that is lightly greased with coconut oil or lined with baking paper.

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PIE FILLING

INGREDIENTS

3 cups soaked Cashew nuts

2 cups Raw Almond Milk* (see recipe below)

3 Tbsp Lemon Juice

1/2 cup Honey

1 tsp Natural Vanilla Essence

1/8 tsp Sea salt

3 Tbsp Lecithin

1/2 cup Virgin Cold Pressed Coconut Oil

1/2 cup Cacao Butter

METHOD

1.  Place the jar of coconut oil and cacao butter (in a jar) into a bowl of warm water to melt the oil and butter into a liquid.

2.  Add to blender all ingredients except the coconut oil, cacao butter, and lecithin.  Blend until smooth and creamy.

3.  Add melted coconut oil, cacao butter, and lecithin to blender.  Resume blending until smooth and creamy.

4.  Pour half of the White Chocolate filling into jug to reserve for swirling with Chocolate filling.

5.  To the remaining half of the filling in blender add 2 Tbsp Raw Cacao powder and blend until smooth to make Chocolate filling.

6.  Swirl together the White Chocolate and Chocolate fillings to get a marble swirling look.

Eat, share & enjoy with friends and family!

The pie will keep for at least 4 days.  Store covered in the fridge.

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*RECIPE: RAW ALMOND MILK

INGREDIENTS

1 C Raw Almonds

3 C Water

METHOD

Soak almonds overnight.  Blend ingredients together 2-3 minutes.

Pour into straining bag and squeeze out the milk.

Stores in fridge for up to 5 days

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RAW HOMEMADE CHOCOLATE

INGREDIENTS

1 cup Cacao powder

3/4 cup Cacao butter

1/2 cup Honey

2 cups combining: nuts, seeds, cacao nibs, dried fruit of your choice. (I used a combination of pumpkin seeds, sunflower seeds, almonds, cashew nuts, cacao nibs, goji berries, and raisins.)

METHOD

1.  Melt cacao butter and honey slowly.  Place the ingredients in a glass bowl and then put the glass bowl in a bigger bowl of warm / hot water (but not too hot!).  It will take about 15 minutes to melt into a liquid slowly.

2.  Add melted cacao butter, honey, and cacao powder into a food processor and blend until smooth.

3.  Pour chocolate mixture into a bowl containing the mixture of nuts, seeds, and dried fruit.  Mix until the chocolate covers all the nuts, seeds, and fruit.  Pour the yummy chocolate mixture into a paper lined slice tin (or you could use silicon moulds if you would like small chocolates).

4.  Place into the refrigerator for an hour to set.  Enjoy!! 

Note: You could use maple syrup, coconut nectar, stevia, or agave nectar instead of honey as the sweetener.

RAW CHOCOLATE CARAMEL SLICE

BASE

Ingredients

1/2 cup, shredded coconut

1 cup, medjool dates (pitted)

1/2 cup, raw almonds

1/4 cup, cacao nibs

1/8 tsp, salt

4 Tbsp, coconut oil (gently melted, by sitting the glass jar in a container of warm water)

Caramel filling

Ingredients

1/2 cup, medjool dates (pitted)

1 1/2 cups, cashew nuts (soaked in water overnight)

1 Tbsp, tahini

1/2 cup, honey

1/2 cup, coconut oil, melted

Chocolate topping

Ingredients

1/4 cup, Cacao butter (or Coconut oil), melted

1/4 cup, honey, melted

1/4 cup, raw cacao powder

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METHOD

Line the bottom and sides of a square baking tin (20cm x 20cm) with baking paper.

1.   Place almonds, coconut, cacao nibs, medjool dates, and salt in a food processor and blitz until a fine crumbly texture. Drizzle in melted coconut oil and pulse until well combined and the mixture forms a dough.

2.   Press mixture into the prepared baking tin, pressing down firmly with the back of a spoon.

3.   To make the caramel: place dates in the food processor along with the softened cashew nuts, honey, tahini, and coconut oil. Process until smooth – this will take a few minutes.

4.   Spread caramel all over the base in the baking tin. Set aside in the fridge or freezer for a few hours until the filling is firm.

5.   Melt cacao butter and honey in the top of a double boiler or in a glass bowl set above a small pot of simmering water.  Add cacao powder once honey and cacao butter is melted.  Pour melted chocolate all over the filling and spread it over evenly. Return to the fridge for about 20 minutes, or until set.

6.   Cut into about 25 pieces. The slice will keep for up to 4 days in the fridge, and actually tastes better a day or two after it has been once the flavours have mingled and the caramel has had a chance to become firm.

Share and Enjoy. Sat Nam x

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The Butterfly Effect ~ mindful living can change the world.

In chaos theory it is believed that the flap of a butterfly’s wings, despite being the smallest of actions, can have dramatic effects on long-term outcomes. As the theory goes – a flap of those pretty little wings can be enough to determine if a tornado will form or not. And as a metaphor for how we choose to live in the world – we could each choose to think of ourselves, and our actions, like ‘butterflies’.

This is very much where we come from sharing yoga, wellness and lifestyle inspiration, in today's mainstream and somewhat overwhelming world. We passionately believe in the power of: 3 minutes everyday of mindful activities (like yoga, or even just breathing deeply), adding up to 1095 minutes a year that you nurtured your body and mind. 2 healthy food choices a day, quickly adds up to 730 moments a year that you nourished your body with goodness. 1 conscious consumer choice a day, adds up to 365 ethical consumer choices a year. And 60 seconds of daily hugs and cuddles, equates to 6 hours of hugs and cuddles a year. Actions and choices that seem as small as the flap of a butterfly's wings, are epic over time.

Photos taken at Wanderlust Festival Great Lake Taupo.

A few weeks ago we had the privilege of sharing yoga, meditation and mindful choices with the amazing and kind hearted Wanderlust community. And the thing we love most about Wanderlust festivals, is that it is like a gathering of ‘butterflies’. A gathering of people that understand how their choices in the world count. A gathering of people who understand that living mindfully is going to have dramatic long-term benefits for mankind. These days most of us know that change in the world is not about doing major things everyday - change in the world happens from lots of people, enjoying small acts that become habit. They then teach their children to have fun and live mindfully, and in doing so sustainable living will become mainstream.

Being a ‘butterfly’ is not about being a hippy, an acrobat, or an ultra bendy noodle. Plenty of butterflies are just everyday green yuppies. Or people that just understand how important it is: to be present; to share moments instead of things; to eat food that is natural and spray free; to nurture a community where our food goes from garden to plate; to breathe, move, sweat, and rest; to support our friends and their children like they are family; to be smart and put down our smart phones; to make time to laugh and relax – to listen to our bodies and allow ourselves time to de-stress and restore. And above everything else - to be butterfly’s of kindness. Butterfly’s that smile at another person, and in doing so alter the physiology and wellbeing of another human being for the better - so that they can then step out into the world and smile back at others too. 

Wanderlust Festival is one of many ‘butterflies’ in our life right now, alongside the community focused initiatives of: lululemon athletica, The Smales Farm 'Health & Wellness Summer Series', Wellness Retreats NZ, Jayayoga, Bliss Baby, Halo Smith, NuZest Vital Health, Go Green expo and so many more exciting opportunities to share health and happiness.

And all of these initiatives are so much more than just yoga, meditation, inspiring workshops, healthy food, amazing music, mindful markets, pool parties, roller disco’s and super happy people. They ALL focus on bringing people together to: live lightly, breathe, have fun, be conscious consumers, embrace mindful choices, and feel inspired to make a difference in the world. They are platforms that have the power to prevent tornados of emotional, physical and ecological destruction; by giving us all the chance to connect and appreciate that our actions count. And we can all fly together ... as healthy happy people, eating good food, having fun and treading lightly on the planet. Fly butterfly’s fly.

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Written by Golden Yogi co-founder Kirsty O'Hara.

Kirsty holds a PGcert in Health Psychology, and is passionate about emotions research, emotional intelligence, nutrition, yoga, meditation, and inspiring people to live healthy balanced lifestyles. She is the mother of two children; her partner is a survivor of acute Myloid Leukemia; and Kirsty can totally relate to the juggle many people face of being a parent, partner, friend, over-committed corporate and outdoorsy sporty person (with tight hammies).  She passionately believes that "sometimes foods" should only be eaten sometimes; that beach fun is good for your soul; that every single day is precious; and that breathing is one of the most important bodily process to staying alive, so surely it's important that we breathe fully deeply and properly. Kirsty also likes to tread lightly on the planet where ever possible, and believes that the little things count - they add up - they are 'butterfly's'.

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RAW WHITE CACAO SEED COOKIES

INGREDIENTS

1 cup Cashew nuts

1 cup Sunflower seeds

1/3 cup Raw Cacao Nibs

1 Scoop NuZest Natural Clean Lean Protein

8 x Fresh Dates

1tsp Vanilla Essence

1/8 tsp Salt

3 Tbsp Cacao Butter (melted in a warm bowl of water)

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METHOD

1. Grind up cashew nuts and sunflower seeds in the food processor, then transfer to a bowl.
2.  Add dates, vanilla essence, and cacao butter (melted) to food processor and process until it forms a thick paste.
3.  Add to the thick paste in the food processor the ground cashew nuts and sunflower seeds, protein powder, cacao nibs, and sea salt. Process all ingredients together for a few minutes until the mixture forms a dough.
4. Shape into balls or press into silicon mini muffin trays for perfect cookie shakes. Store in the fridge until serving.

Servings: 15 - 20 bliss balls (remember to eat in moderation).

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STRAWBERRY DREAM PIE

BASE

INGREDIENTS

1 cup Walnuts

1 cup Almonds

1/3 cup Raw Cacao powder

8 Dates

1/8 tsp Sea Salt

 

 

METHOD

Grind almonds and walnuts in the Food Processor.  Add remaining ingredients to the Food Processor and blend until all ingredients are combined.  Press into round cake tin (with removable base) that is lightly greased with coconut oil or lined with baking paper. 

 

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FILLING

INGREDIENTS

3 cup Cashew nuts (soaked overnight)

3/4 cup Lemon juice

1/4 cup Water

1/2 cup Honey

1 cup Strawberries (fresh or frozen)

1 cup Raspberries (fresh or frozen)

3/4 cup Coconut oil (melted)

2 Tbsp Lecithin

METHOD

1.  Place jar of Coconut oil into a bowl of warm water to melt the oil into a liquid.

2.  Add to blender all ingredients except the coconut oil and lecithin.  Blend until smooth and creamy.

3.  Add melted coconut oil and lecithin to blender.  Resume blending until smooth and creamy.

4.  Pour the filling into the base. 

7.  Decorate the pie with strawberries and raspberries on the top.  Place pie in the fridge to set.

Serve and enjoy. Please note this pie will keep for at least 4 days when stored covered in the fridge.

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GINGER BLISS BALLS

INGREDIENTS

1 cup Sunflower seeds

1 1/2 cup Cashew nuts

1 tsp Vanilla Essence

5 Tbsp Coconut oil (melted)

10 Fresh dates

2 Scoops Nuzest Clean Protein - Natural flavour

3 tsp Ground ginger

1/4 tsp Sea salt

METHOD

1. Grind up sunflower seeds and cashew nuts in the food processor, then transfer to a bowl.
2.  Add dates, vanilla essence, and coconut oil to food processor and process until it forms a thick paste.
3.  Add to food processor the ground sunflower seeds, and cashew nuts, ginger, Nuzest protein, and sea salt. Process all ingredients together for a few minutes until the mixture forms a dough.
4. Shape into balls and store in the fridge until serving.

Serves 15 - 20 bliss balls (remember to eat in moderation).

 

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SUPER SEED BARS

INGREDIENTS

2 cups Almonds

1 cup Pumpkin Seeds

1 cup Sunflower Seeds

3/4 cup Sesame Seeds

1/2 cup Hemp Seeds (or extra Sunflower seeds)

1/2 cup Flax seeds

2/3 cup Goji Berries (or Raisins)

2/3 cup Cacao Nibs

1/8 tsp Sea salt

1 tsp Natural Vanilla Essence

1/2 cup Tahini

1/2 cup Honey

1/2 cup Raw Cacao Butter (melted)

1/4 cup Coconut oil (melted)

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METHOD

1. Grind up almonds, pumpkin seeds, sunflower seeds, sesame seeds, hemp seeds, and flax seeds in the food processor, then transfer into a bowl.  Depending on your food processor size you may need to do in small batches.

2.  Add the remaining ingredients into the bowl with the ground nuts and seeds. 

3.  Stir until all ingredients are combined well together.

4.  Press into a slice tin (lined with paper)

5.  Place in fridge to set and until ready to serve.

Enjoy! 

WHITE CHOCOLATE & BLUEBERRY PIE

BASE

INGREDIENTS

3/4 cup Almonds

3/4 cup Sunflower Seeds

5 Tbsp Raw Cacao Powder

10 fresh Dates

1 tsp Natural Vanilla Essence

1/8 tsp Salt

3/4 cup Blueberries (fresh or frozen)

METHOD

Grind almonds and Sunflower seeds in the Food Processor.  Add remaining ingredients to the Food Processor and blend until all ingredients are combined.  Press into round cake tin (with removable base) that is lightly greased with coconut oil or lined with baking paper.  Layer 3/4 cup of blueberries on top of the base.

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WHITE CHOCOLATE FILLING

INGREDIENTS

3 cups Cashew Nuts (soaked)

2 cups Water

2 Tbsp Lemon juice

1/2 cup Honey

1/8 tsp Sea salt

1 tsp Natural Vanilla Essence

3 Tbsp Lecithin

3/4 cup Raw Cacao Butter (melted)

1 cup Blueberries

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METHOD

1.  Place cacao butter into a jar, then place the jar into a bowl of warm water to melt the butter into a liquid.

2.  Add to blender all ingredients except the cacao butter and lecithin.  Blend until smooth and creamy.

3.  Add melted cacao butter and lecithin to blender.  Resume blending until smooth and creamy.

4.  Pour half the filling into a small jug and put to the side.

5.  Add blueberries to the remaining filling in the blender and blend until smooth.

6.  Pour together the white chocolate filling and blueberry filling into the crust to create the marble effect.  

7.  Decorate the pie with blueberries on the top.  Place pie in the fridge to set.

The pie will keep for at least 4 days.  Store covered in the fridge.