Super Salad Guide

Prepare for the yummiest of yummy salads with our easy to follow to guide. We recommend using organic vegetables that are in season for optimal freshness and taste. Cutting vegetables and leafy greens finely allows for flavours to mingle. And always remember to toss through a small amount of homemade dressing in your salad bowl before serving, then your salad will be even more delicious!

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.

Yoga Music

The countless time I’ve been in a class and fallen deeply in love with a song that I have no idea the name of. While trying to remain present and in the moment, I have at times tried to make a conscious effort to remember to ask my teacher the name of that mysterious piece of music; all the while being swept away by another beautiful song or often times hijacked by my many thoughts. If we end up in pigeon at any point, every emotion under the sun will likely arise and the chance of remembering even the start of the class goes straight out the window. Once I reach Shavasana I’m in a state of utter bliss, from there I will float out of class, make my way home and think to myself ‘I forgot to ask what that song was!!’ For me this story only seems to repeat it-self.

I thought many of you would enjoy some inspiring yoga music to start your collection or to add to it, so I asked some of the teachers at the studio some of their favourites that inspire them.

Here were the songs they contributed…

Helene Taito Jenson

Ben Leinbach- Mother’s Wingspan

Dj Drez- Floating Sweetness

Heather & Benjy Wertheimer- Baba Hanuman

Krishna Das- Heart as Wide as the World (Sri Ram Jai Ram)

Nadaka- Om

Janine Croft

Ben Howard - Only Love

Deva Premal- Chidananda

Dj Drez- A Sadhu Walk

Mirabai Ceiba- Ong Namo 

Sara Tavares- Exala

Trevor Hall- The Lime tree 

Xavier Rudd- Spirit Bird 

Jessica Mackie

Akyanna- Ra Ma Da Sa

Desert Dwellers- Lotus Heart

Dj Drez- Nectar Drop

Jon Hopkins- Immunity

Steve Gold- There Is So Much Magnificence 

Wah!- Heart Sutra 

Josephine O’Sullivan

James Vincent- Wicked Games

Jane Winther- Om

Masood Ali Khan- Bhakti Gita

Message to the Bears- You Are a Memory 

Rockey Heron- Lullaby of Lakshmi

Written by Nicole Ander

Kundalini Music

Music and Mantra is such a huge part of Kundalini Yoga. When Yogi Bhajan took the teachings of Kundalini Yoga to America in 1969, a fusion of Western-style music and mantra emerged. The mantras that we use in Kundalini yoga are in the sacred language Gurmukhi. The meaning of the mantras are encrypted in the vibrations of the sounds, and the way that they resonate internally through the body. 

When we chant a mantra, the meridian points in the upper palate of the mouth are stimulated by the tongue in a particular rhythm and pattern. This initiates a chain of chemical reactions in the body, to rebalance the energy throughout the glandular system and organs. The vibration of sounds reasonate in the body to promote energy circulation throughout the Nadi channels (the body’s energetic pathways).

Sounds vibrations connect us to the infinite flow of energy.  We do not even need to understand the meaning of the mantra for the power of the vibrations to bring energetic balance, and healing to the body and the mind.

In Kundalini yoga classes, you might chant along with the music, use it to set a pace or rhythm for a particular movement or breath pattern, or just listen to the mantra during relaxation periods.

I wanted to share some of my current favorites to inspire you during a home yoga practice, relaxation, or to enjoy in the car. 

The best place to purchase the music is Spirit Voyage (www.spiritvoyage.com) or iTunes Store. Alternatively, you could search for the songs on Spotify.

 Favourite Songs I love to Play in Classes:

• Aad Guray Nameh by Mirabai Ceiba (Awakened Earth)
• Anand (bliss) by Snatam Kaur (Anand)
• Ong Namo by Ajeet Kaur (At the Temple Door)
• Pavan Guru by Gurunam Singh (Breath of Devotion)
• Suniai by Ajeet Kaur (Darshan)
• Ong Sohung by Snatam Kaur (Shanti)
• Ardas Bhaee by Jai Jagdeesh (Of Heaven & Earth)
• Mul Mantra by Mirabai Ceiba (Mountain Sadhana)
• Mera Man Lochai by Sirgun Kaur (The Cosmic Gift)
• Longtime Sun by Snatam Kaur (Celebrate Peace)
• Ra Ma Da Sa by Snatam Kaur (Grace)

Beautiful Meditative/Relaxation Songs:

• Crimson Collection 1 & 2
• Crimson Collection 6 & 7
• Chattr Chakkr Deep Relaxation by Mirabai Ceiba
• Suni-ai (slow) by Snatam Kaur (Shanti)

Great Dance Beats/ Upbeat Songs:

• Wahe Guru Wahe Jio – Feat. Russell Brand by Kamari & Manvir
• Adi Shakti by Kamari & Manvir
• Bhangra Remix:  Kundalini Mantra Fusion Mix – whole album
• Kundalini Technology by Kamari & Manvir – whole album

Favourite Albums:

• Shanti by Snatam Kaur
• I am Thine by Jai Jagdeesh
• Light of the Naam: Morning Chants by Snatam Kaur
• Anand by Snatam Kaur
• Miracles Abound: Meditations for Transformation by Jai Jagdeesh
• Sevati by Mirabai Ceiba
• White Sun by White Sun
• Bhangra Remix:  Kundalini Mantra Fusion Mix
• Liberation’s Door by Snatam Kaur
• Prem Siri by Nirinjan Kaur
• Grace by Snatam Kaur

Raspberry Chocolate Bliss Balls

Ingredients 

1 Cup (35g) Freeze Dried Raspberries (Fresh As)

1 Cup Cashew nuts

1 Cup Brazil nuts (Ceres)

1 cup Dates (fresh) or Trade Aid Medjool Dates

1/2 cup Cacao Powder (Matakana Superfoods)

Juice of 1 Lemon

1 packet (35g) of Freeze Dried Raspberry Powder (Fresh As) to roll the bliss balls in

Method

1. Grind up Raspberries into a rough powder in the food processor. 

2. Add cashew nuts and brazil nuts to the food processor with the raspberries and process until the nuts are ground into a powder. 

3. Add de-pitted and roughly chopped dates, lemon juice, and cacao powder to the food processor and process until it forms a dough. 

4. Shape into balls and roll in the raspberry powder. Store in the fridge until serving.

Enjoy!

Servings: 15 - 20 bliss balls.

Zesty Blackcurrant Bliss Balls

Ingredients

1 Cup Freeze Dried Blackcurrants

1 Cup Cashew nuts

1 Cup Almonds

1 cup Dates (fresh) 

Juice of 1/2 a Lemon

Zest of 1 Lemon

*1/2 cup of extra Freeze Dried Blackcurrants to roll the bliss balls in.

METHOD

1. Grind up Blackcurrants in to a powder in the food processor. Put aside 1/2 cup of the powder in a bowl to roll the bliss balls in later. 

2. Add cashew nuts and almonds to the food processor with the blackcurrants and process until the nuts are ground into a powder. 

3. Add de-pitted and roughly chopped dates, lemon juice, and lemon zest to the food processor and process until it forms a dough. 

4. Shape into balls and roll in the extra blackcurrant powder. Store in the fridge until serving.

Enjoy!

Servings: 15 - 20 bliss balls.

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.

15 Miles

It's the things that we do on a regular basis that make the difference. Growth is a gradual process, it can seem like it happens in a quantum leap, but when we look back at the ground we've covered we'll see that it's all the hard work that we've done along the way which has brought us to our goal. 

I came across this concept called the 15 Miles a few years back, it's based on the first successful expedition to the South Pole. Two teams vying to be the first to ever reach the South Pole, both parties had a common goal in mind, yet they both choose very different approaches. One which resulted in tragedy for all expedition members and the other successfully reached the pole and returned to tell the tale of their success.

One team took a very methodical approach, using discipline and consistency, they toiled away covering about 15 - 20 miles per day, not venturing too far in good weather and risking exhaustion, but still keeping pace on bad days.  The other team went hell-for-leather on good days and bunkered down when tougher conditions struck.

Although there were a lot of other variables involved in the process, it was the 15 Miles a day approach of moving towards the goal post every single day which meant triumph and survival for the winning team!

This concept can be used for anything we wish to accomplish, whether our goal is to get to the South Pole or develop a Sadhana (daily personal practice) - the key is consistency, steadiness and taking a manageable amount of action each day!

All it takes is 15 Miles each day. Begin by simply taking the first step...

If you’re joining us for the 30 Day Yoga Challenge in June, make your class each day your “15 Miles!”

Here are a few tips that you can take away from the winning team’s success!

Game Plan - plan your week ahead, know what classes you can realistically attend each week and don’t leave it up to whether you feel like it or not on the day.

Rain, hail or Shine - make a commitment to yourself, know that practice is happening no matter the conditions.

Focus – what do you want to get out of these 30 Days? Is it a daily practice, more time to relax and de-stress, or the feeling of accomplishment…

Team work – develop a buddy system, it’s easier to stay on track when you have someone to help keep you accountable. Even if you don’t have a friend to do the challenge with – make one! Or have a friend who you can just report to each time you complete 15 Miles.

Just Keep Going – even if you fall off the bandwagon, just get back on-board and keep trucking! Sometimes life just happens, and when it does make up for your missed class on another day.

Be prepared – There’ll be days where motivation is low, so trouble shoot all your excuses before they arise. For example, have your yoga gear laid out the night before or put your alarm clock on the other side of the room so you have to get out of bed!

Reward Yourself – We are hard-wired for reward so give yourself little incentives along the way. After you complete each week you can treat yourself to something nice like a massage or brunch at your favourite café. Having something to look forward to along the way will keep you motivated! 

Written by Kellie Michelle Cheung

Golden Milk

Turmeric has been touted as a wonder herb and used in Indian and Chinese Traditional Medicine for centuries - and for good reason! Turmeric has significant anti-inflammatory properties. It is known to be beneficial to the inner organs, the spine, and the joints. It also purifies the blood and promotes general good health.

Check out this Golden Milk recipe from Yogi Bhajan for a tasty and easy way to prepare turmeric.

Golden Milk is especially beneficial for stiff joints and helps reduce inflammation in the body.

Ingredients

1/8 teaspoon turmeric

1/2 cup water

250mL milk – (to make dairy free you can use Almond milk or Soy Milk)

2 tablespoons raw almond oil

Honey to taste

1 cardamom pod (optional)

Cooking Instructions

Simmer turmeric in water until it forms a nice paste. Suggested cooking time is 8 minutes, you can add more water as necessary. Meanwhile, bring milk to a boil with the almond oil. As soon as it boils, remove from heat. Combine the two mixtures using a blender if desired. Add honey to taste. The cardamom may be cooked with the turmeric for added flavor.

Here’s an interesting fact about turmeric that you might not know… Studies have shown that its anti-inflammatory effects are comparable to that of common over the counter drugs like Ibuprofen. 

Healing Depression Through Mantra

 

We’d like to share with you a tale from the heart, from mantra singer/songwriter and formidable talent Franko Heke.  This self-confessed former “wayward youth” discovered how kirtan can help to alleviate depression and bring healing and joy to all!

MIND FULL...

As someone who has wrestled with bouts of deep depression and anxiety since I was a young boy it felt like I have always been searching for a “remedy” or “way out”. Throughout my adolescence and in my 20’s that remedy came in the form of partying and living a rebellious “bad-boy” lifestyle. Forever chasing that elusive high, when you’re riding the wave it’s amazing but when that wave comes crashing down, it crashes down hard and fast. I was a pretty lost and wayward young lad, just trying to numb the pain of being me. Now I can see that it was all just a means to fill a void of loneliness and a yearning to “fit in.”

Yet there has always been a common thread throughout all of these times – music. During my many highs and lows, music has always there with me like a familiar friend. I’ve loved music ever since I was a kid, I grew up in a household where music was really integral and my parents had great taste! And they often took me to concerts and this is where my earliest inspiration began.

I have done it all, Rap, Rock, Techno and Pop. Well I thought that I had done it all…until I was taken by the hand during what I called a “self-committed” solo monastery retreat to a Satsang and Kirtan. It was a Friday night and I vividly remember walking into this particular family’s home, whom I had never met before and feeling completely welcomed by their smiles and open heart. Everyone sat down and one person at the front started playing their guitar whilst launching into singing a line of mantra then everyone around me sang that lyric back in response. I’d never heard Sanskrit before or heard mantra sung like this in call and response, I was captivated and mesmerized. The power of that response sent shivers right through my whole body, I knew then that this was what I needed to experience.

So there I was, die-hard party-boy on a Friday night in Auckland singing, albeit sober with a whole bunch of strangers sharing smiles, energy, food and music. I loved every minute of it, I completely forgot about my inadequacies in those moments because I was at one with the mantra. My days of playing covers in bars and pubs are now over, I spend a lot of my time holding kirtan nights just like the one I experienced all those years ago in yoga studios around Auckland. I also write and compose much of what I play, and I’ve never looked back, because I understand how lucky I am to know firsthand the tremendous healing qualities of singing and mantra.

The thing I love to do the most on this stunning planet is bring people together and sing so I look forward to sharing this with you at Golden Yogi’s “Project Your Destiny” event on Sunday 22, May!  

MIND EMPTY.

 

Written by Franko Heke

Birthday Bliss 3 Years Today

On this day three years ago with great joy, excitement and an open-heart for the beautiful souls we hoped would serve, we proudly opened our doors.

Today is our birthday and we would like to share this special moment with you. Thanking you for showing up on the mat, attending to your practice with courage, smiles and dedication. Golden Yogi is just as much about you as it is about us, it was built with community in mind and being able to share the values of compassion, heart and love with like-minded souls - just like you! 

We feel super inspired every time you walk through the door, knowing that you are right here with us on our journey and allowing us to support you on yours. 

Yoga fun, love, giggles and smiles...

We truly, from the bottom of our hearts value each and every one of you, which is why, on our birthday we wish to share this message of gratitude. Because, after all it's important to remind those who matter how amazing and appreciated they are!

A love note on our gratitude wall on our first day of opening!

We look forward to sharing more fun, giggles, inspiration and heart-felt-high-fives as we both venture on this journey together! 

Namaste xx

Cacao & Blackcurrant Bliss Balls

Ingredients

1 Cup Raw Almonds

12 Dried Figs (soaked in hot water for 5-10 minutes)

1 Cup Coconut Shreds

½ Cup Freeze Dried Blackcurrants

½ Cup Cacao Butter

¼ Cup Cacao Powder

 

Method

Soak the dried figs in a bowl of hot water (boiling water from the jug is fine) and set aside whilst preparing the other ingredients

Place the almonds, coconut and blackcurrants into the food processor

Drain the figs and roughly chop along with the cacao butter and place into the food processor

Mix ingredients in the food processor until a sticky consistency forms - you may need to add a little bit of water to the mix to help bind the ingredients

Shape the mixture into balls according to the size you wish and roll into cacao powder, you can also try rolling into desiccated coconut or simply leave them plain

Enjoy!

Vinyasa Yogini vs Yoga Mama

A personal reflection by Senior Yoga Teacher, Teacher Trainer, and mother of two, Jennifer Allen.

As I come to my mat on this particular sunny afternoon, I surrender into my child pose, offering my practice to the simple joy of 45 minutes of quiet, ‘me time’. As I breathe and settle, I take a moment to recognize how much my practice has changed and been humbled over the past few years since becoming a mother. I reflect on how I’ve traded in countless rounds of sweaty vinyasa-sequences consisting of headstands, handstands and forearm balances, in a packed evening class at my local fancy, urban studio, for clearing space in my lounge room and laying my mat amongst my child’s toys, and trying to focus on my practice while I count the dust bunnies underneath my couch.

Like so many things in my life, an evolution has taken place from what I thought mattered to what truly counts. Simplicity has become my mantra, on and off my yoga mat.

I had only just completed my RYT-500 teaching certification when I fell pregnant with my first child, a most soul-fulfilling accident. At the time I was still quite desperately attached to my strong yoga practice, and dismissed restorative yoga as only being for the weak and injured. I was on the path, but not yet ready to receive the subtle aspects of the practice.

Now further along on my yoga-journey, I often find myself sharing my more mature, ‘post-mummy’ philosophy with the future yoga teachers that I train:  that the best yoga teachers are those who have been humbled by an experience that limits them.

The lesson I’ve learnt is to treat limitation, whether through physical injury or the gift of carrying a new life in my belly, as an opportunity rather than an impediment. I have learnt to embrace anything that has slowed me down as an opportunity to practice other aspects of my yoga, rather than just vigorous postures; whether that be working with the breath, or cultivating patience and surrender. These are the tools that have been most useful during some of my most challenging moments as a mother.

What advice can I offer from my own experiences as a yoga teacher-mum to every woman out there who embarks on the path of motherhood? I would say, take the time…roll out your mat, even if just for 5 minutes of peaceful space.  Keep it simple, knowing that you don't have to do much to reap sweet reward from your actions. Breathe and honour your true self, resting in the place of knowing that no matter what you feel like on any given day, you are the best that you can be in that moment.  Don't judge yourself for losing patience with your kids, your spouse, your boss, your friends...There is no external expectation for you to be superwoman.  Trust in your yoga on and off the mat to guide you to your highest potential as a woman, as a wife, as a friend, and as a mother.

I feel so blessed to have yoga in my life; it is by far the best kept secret when it comes to parenting your children in a way that is mindful, honest, and filled with love. But why should it stay a secret?  I want to yell out from the rafters to every woman I know that yoga is the way to maintain peace of mind during the single most challenging time in your life: motherhood.

Written by Jennifer Allen

The Essence of Emotions

Discover the principles for working with emotion in your practice and in your life, that will leave you feeling enlightened and empowered. 

How do you respond when emotion arises on your mat or in your life?  What thoughts pass through your mind?  What happens in your physical body? 

The healthy processing of emotion leaves space in its wake.  This space gives us the ability to choose how we respond to situations in life, rather than being driven by our reactive emotional energy. In this choice we find freedom and the agency to act in alignment with the person we truly want to be.  

Contrary to what the mind may tell us, emotion is not anything to be ashamed or fearful of. In fact, emotion arising during the practice of yoga is a powerful opportunity for healing on a deep and sustainable level.   

As our practice evolves we begin to realise more is happening than physical rebalancing alone.  Yoga touches all parts of our being.  Through movement we are not only rebalancing our physical body but our mental, emotional and spiritual bodies as well.  They are all intimately connected.  

Since everything is energy, emotions are simply a form of energy.  Energy that is either in motion or stored and stagnant.  Moving our physical body through yoga asanas (postures) simultaneously moves our emotional body.  As a result, emotional energy previously lodged deep in the body may begin to shift.   

Have you ever cried on your mat or felt a build-up of tears that never quite broke through?  If so, you are not alone.  As teachers we often see the heaving of chests in half-pigeon pose or following a heart opening sequence.   

This rising of emotional energy is not anything to be concerned about.  Instead it is an opportunity for transformation and evolution.  

To truly and effectively transform and release emotional energy we must examine all the ways we relate to it – both on our mat and in our daily life.   As we investigate our relationship to emotion we may find our current approach lacking sustainability and effectiveness.  Herein lies an opportunity for a new way, idea or solution to be established.   

One such new way may be reframing the common idea that emotion is “negative” or undesirable. Instead, we can learn to see the value and messages that lies within our emotions.  For example, at its root, anger simply means "I don't want this".  With this new perspective we can meet our emotions with curiosity, acceptance and compassion in order to release them.  

This new understanding of the nature of emotion and the reprogramming of our relationship to them is one of the ways we shift from passive victim to empowered creator of ourselves and our lives.   

Find out more... check out our upcoming event The Essence of Emotions -with yoga teacher and life coach Jessica Mackie.

http://goldenyogi.co.nz/events/

Written by Jessica Mackie

Hormone Balancing Chai

Some days you just want to wrap up in a warm blanket, with a hottie and a pack of Tim Tams, we know those days. And yes we have them too... but here's a good alternative to add a little sweetness and help your hormones settle right down. 

The spices and herbs in this chai-like tea have a variety of therapeutic properties, they are warming and soothing for the female body, and assist during times of premenstrual tension (PMT) and premenstrual syndrome (PMS). This tea has a whole host of other benefits also, but more on that later... 

INGREDIENTS

1/2 tsp. fennel seeds or 1/4 tsp. ground fennel seeds

1/2 quill of cinnamon or 1 tsp. ground cinnamon

4 cardamom pods (taken out of their skins) or 1/3 tsp. ground cardamom

1 clove or a small pinch of ground cloves

1 thumb size piece of fresh ginger 1/2 tsp. ground ginger

1 whole pepper corn or 1/8 tsp. ground fresh pepper

250 ml. almond milk or 5 soaked almonds with 250ml water

Optional for a little sweetness: Blend with 1 Mejdool date, or 1/2 tsp. pure maple syrup or 1/2 tsp. raw honey

METHOD

Add all ingredients into a high-powdered blender if using whole spices, and almonds.  If using ground spices blend with almond milk and serve Hot or cold. Sprinkle with cinnamon.

BENEFITS

Fennel is added for its benefits including: calming the body, assisting with estrogen detoxification, plus it's a soothing nature aids the digestive system. It can also help when there is bloating and flatulence.

Ginger is a calming, and a warming herb that is particularly beneficial for spasmodic pain such as period pain, it is a digestive stimulant and reduces inflammation.

Cinnamon aids digestion, and helps to balance blood sugars.

Cardamom is frequently used in Ayurvedic medicine to soothe anxiety, or nervous tension.

Cloves and Pepper both assist with reducing inflammation too

Using whole almonds in this recipe adds more fibre which is also essential for hormone detoxification.

Recipe by Selina Singh

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

Autumn Equinox - Finding Balance Within

The Equinox is a highly anticipated day on the Kundalini calendar, and one of the most powerful days in the whole year to delve deeply into our yoga or mediation practice. Here we bring you the low-down on why we should be turning to the mat and tuning in on the Equinox.

Let’s begin our conversation with the Autumn Equinox which is now upon us, falling on Sunday the 20th of March.  Equinox marks the time of year where the amount of darkness and light is equal, or the length of day and night is the same. As the seasonal wheel turns and nature goes through her changes, we are given the potential for greater inner growth and awareness if we can mirror her as she travels through the seasons.

Autumn Equinox is like a still point where everything comes into balance, before Mother Earth begins to take her first steps towards winter and the days become shorter. During this time of equanimity we have moments where we get to experience the balance in the scales of polarity.

Equinox offers a moment where we can pause, and look within to balance the lightness of our consciousness with the darkness of the shadow. On the path towards the light of higher consciousness we must also have the courage to face the darker aspects of the self. This means offering acknowledgement or acceptance to what is right now and what has been. In this process of surrender, we can allow ourselves to let go of anything that no longer represents us like negative mental and emotional patterns, habits or even things in our life which no longer serve us.

In a world where everything is in a state of flux it is incredibly beneficial to have this day where we can embrace the natural harmony. If we can join others in class or even take to the mat on our own, we can bring this sense on equanimity into our own lives. Through meditation we balance both the hemispheres of the brain to align the positive and negative aspects of the mind. Everything comes to a standstill upon arriving at this place of perfect balance - this “nothingness” is called Shuniya. When we have Shuniya everything is in complete harmony and we can attain a true state of bliss.

We invite you to come together in shared consciousness to bring balance to the light and dark aspects within ourselves, acknowledging the equanimous nature of the universe during equinox.  When we find this point within, we can enter the winter months with trust and confidence, in full alignment with the universal flow. 

Written by Kellie Cheung

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.

Spinach & Quinoa Fritters

Ingredients

300g frozen spinach with the water squeezed out *Other leafy greens can be substituted or mixed with spinach

2 eggs OR Vegan egg substitute: mix 2 tbsp. chia seeds and 1 tbsp. flax seeds with 1/3 cup of water - *must allow the mixture to rest for 30 minutes before cooking

1 tbsp. psyllium husks

2 tbsp. chia seeds

1 cup uncooked quinoa

1 tsp. sea salt or Himalayan salt

Coconut oil or olive oil for frying

 

Method

1. Defrost the spinach and squeeze as much water out of the frozen spinach as you can, if using fresh spinach or any other leafy greens- lightly steam and then squeeze out the water. 

 2. Cook 1 cup of black or white quinoa in 2 cups (500 mls) of water with a pinch of Himalayan salt or Celtic sea salt, bring to a boil. Reduce the heat to a gentle simmer and gently cook for about 15 minutes, until you see rings form around the quinoa seeds. Set aside and mix with the spinach.

3. In a large bowl mix the quinoa, spinach with 1 tsp. salt, add 1 tbsp. of psyllium husks and stir well. Mix in the 2 eggs and chia seeds, stir to combine well. Allow this mixture to rest for 15 minutes before shaping into patties. I make mine between 6-8cm wide, which makes between 15-20 patties. 

Vegan Option

Add 2 tbsp. chia seeds and 1 tbsp. flax seeds to 1/3cup water in addition to the chia seeds and psyllium husks already mentioned in the recipe. Allow the mixture to sit for at least 30 minutes before shaping into patties and cooking.

 4. Heat your skillet, to a low to medium heat, add oil and place your patties in the pan.

Fry between 3-5minutes on each side or until golden brown. 

Serve with salad of your choice, sauerkraut, fresh vegetables or as a burger, or enjoy as a simple savoury snack. 

Power of Kundalini Mantras

We are creating with every word we speak and thought we think in our mind. The power of mantra is amazing to elevate your consciousness and balance the mind. Mantra is a key element used in Kundalini Yoga to alter patterns of the mind on a physical and metaphysical level. The sound vibrations of mantra have the ability to elevate or modify consciousness through their meaning and rhythmical repetition. 

All the mantras typically used in Kundalini Yoga are in Gurmukhi, a sacred Indian language, and occasionally, in English. By chanting mantra we invoke the positive vibrations of the mantra into our energy field. The science of mantra is based on the knowledge of sound vibrations. Sound vibrations affect our mind, body, and spirit through the movement of the tongue, the mouth, and the changes in the chemicals of the brain.

Yogi Bhajan described mantra as:

“By vibrating in rhythm with the breath to a particular sound that is proportional to the creative sound, or sound current, one can expand one’s sensitivity to the entire spectrum of vibration. It is similar to striking a note on a stringed instrument. In other words, as you vibrate, the universe vibrates with you.”

Simply by chanting the mantras we are setting vibrations into motion that shall affect our mind, body, and infinite connection. Download the printable PDF to deepen your understanding of the most frequently used mantras in Kundalini Yoga.