The HUM of the universe

Om is a Sanskrit word, which arose from Hinduism and is known as a ‘Bija’ sound, which is a seed sound. Seed sounds are sounds that when said aloud can initiate renewal or transformation.

Om is made up of three syllables A, U, and M; which virtually encompass everything.

These three syllables individually represent:

• The waking/conscious, the dreaming/subconscious, the dreamless/unconscious

• Birth, life, death

• Past, present, future

• Body, mind, spirit

These syllables are heard when Om is chanted but there is a fourth sound which is heard afterwards, and that is silence; silence being the vibration beyond words that resonates within you. It is the sound of everlasting consciousness.

Om, the core of all creation brings into awareness the physical; both your body, and that which surrounds you, as well as, the currents of the mind which involve emotions, thoughts, and beliefs, which flow in and out, continually changing and evolving.

There are many benefits to chanting Om; it helps to slow breathing and decrease anxiety, it clears the airways and supplies the body with more oxygen, whilst also improving blood circulation and concentration. Research has even found that chanting Om can help to strengthen your spinal cord.

Om is often chanted at the beginning or the end of a yoga class, though it doesn't have to be limited to yoga. The word yoga itself comes from the word yolk, which essentially means union; when we unite in a yoga class, chanting Om together can be a powerful way to create harmony, not only within ourselves but also between one another.

Next time you chant Om, completely immerse yourself in the experience, and take the positive effects of Om with you off your mat, and allow them to touch the lives of those around you.

Written by Nicole Ander

How and Why: Tarot Cards

Adam J Kurtz - Ok Tarot Deck

Once a card game, now a divination tool; it is unclear when this change occurred, as the history of tarot is rather hazy but it is believed these intriguingly mysterious cards came about in the late 14th Century.

A standard tarot deck will have 78 cards, 56 of which are called minor arcana cards that are divided into 4 suites and 22 major arcana cards, which form the foundation of the deck. Each card has its own meaning and with different spreads (layouts) the meanings of the cards can draw a whole new picture for you depending on where the cards are positioned.

Whether you believe that the cards you choose in a reading are just by chance or you’re adamant it is fate, either way, how you choose to interpret them and relate them to yourself or situation can give you a world of insight. I once read somewhere that it is like your subconscious mind brainstorming and I believe it's this brainstorming that allows you to get in touch with what is happening within at deeper levels; when you do readings for yourself, that is often what it feels like.

In a reading some cards will resonate with you more than others but as with anything you must just take what you can from them. Personally, I have often found that the cards that make the least sense to me at the time, end up making the most sense to me down the track; if I go back and reflect on a reading that I have done, I draw new conclusions with a refreshed perspective based on what has now been and gone, which I can then learn from for future readings.

I know there is a bit of a stigma around tarot readings and some seemingly scary looking cards but at the end of the day if you get in touch with your intuition and you’re honest with yourself, then deep down what you need to know will already be there with or without the cards. Sometimes though it is nice to have a tool such as tarot cards, which suggest other avenues that you may not have considered or explored within your own mind yet. 

We sell a range of Tarot and Guidance cards at Golden Yogi, browse the range next time you are in.

Written by Nicole Ander

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

Recipe: Black Forest Oatmeal

Finally, chocolate for breakfast!

This breakfast is rich in magnesium, fibre, antioxidants, beneficial bacteria, and will help maintain blood sugar levels throughout the morning. This breakfast is great for kids, as it will give them plenty of energy to get through the morning, and tonnes of nutrients essential for daily health.

If you don’t have stevia – use your favourite low GI sweetener, i.e. rice malt syrup or coconut nectar.

Ingredients

2/3 cup oats
1 1/2 cups water
2 tbsp cacao powder
1 tbsp cinnamon
1 tsp vanilla bean
3 tbsp walnuts, chopped
10 drops of stevia (or preferred sweetener)
2 tbsp coconut yoghurt
1/2 cup berries

Method

In a small saucepan, place oats, water, cacao powder, cinnamon and vanilla bean and warm on the stove. Keep stirring as oats become hot, so they don’t catch on the bottom of the pot.

After 5 minutes, water should be absorbed and your oats should be creamy.

Remove from heat, and add in walnuts and stevia. Stir until well combined.

Pour into a bowl and garnish with coconut yoghurt and blueberries.

Serve while hot.

Serves 1

Recipe by Olivia Scott from The Raw Kitchen

Using garden weeds as Medicinal Herbs

We all know internal health and digestion play a large role in skin health. Digestion and assimilation of nutrients are often related to how and what we consume. Food choices can be reflected through the skin. Choosing foods that are high in vitamins, minerals, antioxidants and fibre can help to improve skin health. We all know that growing our own vegetables is a sure way to increase the nutrient level. Have you ever thought however, about eating the weeds from the garden too?

In todays society it is more common to buy food from the store than collect it from nature. However there are many benefits to adding some wild plants into your diet. Weeds contain high amounts of vitamins and minerals and add diversification to our diet.

Our not too distant ancestors ate a much larger variety of food giving them access to many nutrients. Wild plants provide a different set of nutrients to conventional produce. Eating wild foods nourishes us and connects to the land.

Here are three of the most common and easily identifiable edible weeds that are beaming with medicinal properties:

Nasturtium flower:

This common weed grows in abundance. It is part of the mustard green family and has a similar peppery taste to watercress. The leaves are a fantastic for blood and lymphatic system purification. The leaves are also known for stimulating appetite.

The beautiful, round, bright green leaves can be included in pestos and soups for a hot zing of flavour and nutrients, the vibrant red, orange and yellow flowers are also edible and can be used to garnish salads and cakes!

Dandelion:

Dandelion is also an extremely abundant herb that is probably in your backyard as you read this. Before mowing the lawn, gather up the dandelion leaves and flowers as they are ultra medicinal.

The leaves are bitter which stimulates saliva release to create enzymes to help with digestion. They are also known to be blood purifiers and are an excellent contribution to pestos, salads and smoothies for a touch of wilderness.

There are few weeds that look similar to dandelion so always be sure that it has a hollow stem and that the leaves are hairless!

Ribwort Plantain:

This resilient little weed grows like crazy. It is known to be beneficial for respiratory conditions such a bronchitis and coughs. It is high in vitamins C, E and K as well as being high in plant protein and iron. I love this in soups, as a salad garnish or steeping a handful of leaves in hot water with liquorice root and fennel for a medicinal tea to ease winter ailments.

*When foraging for your edible weeds always make sure the area has not been sprayed.  Choose not to pick from sides of roads or public areas as we never know the state of the soil and it is likely dogs have been doing their business- your back lawn. Community gardens or the untouched forest is best! Always be certain that is the indeed the correct edible weed you are about to pick, if in doubt do not eat, ask a wise old soul or do some research!

Yoga Nidra ~ Yogic Sleep

At this time of year, it can feel as though everything is speeding up as we race towards the finish line of the end of the year. With work commitments to be completed, increasing social engagements, pressures of Christmas (both financial and social), feelings of overwhelm can increase and we can be left feeling a little less than sparkly.

With so much to do as the holiday season approaches, it may not seem like the best time to be talking to you about the importance of rest! And yet, it is precisely when we feel like we couldn’t possibly spare a single minute to indulge in something time-wasting as rest, that we need it the most. You cannot serve from an empty cup, after all, and when we continuously go go go, without taking the appropriate time to rest, we are mentally and physically exhausting ourselves.

At Golden Yogi, we offer the ultimate relaxation experience - a deeply restful and healing practice called Yoga Nidra (which means ‘Yogic Sleep’). Yoga Nidra is an incredibly effective form of rest for both body and mind – it encourages deep physical release and relaxation in the body and it quietens the busyness of the mind.

To practice yoga Nidra, you lie on the floor in Savasana. There, you’ll be guided to sense the body and breathe in specific ways to incite a relaxation response in you. This relaxation response is the secret sauce to Yoga Nidra because it balances the sympathetic and parasympathetic nervous systems allowing you to unwind into various, beneficial brainwave states, where our bodies restore and heal themselves naturally.

Science experts agree that an hour of Yoga Nidra practice is the equivalent of 3 hours of deep sleep. You will leave the practice feeling well-rested, refreshed and recharged. Feeling more present and with more energy for your children, partner, colleagues and with greater clarity of mind to perform at work and to get through the day without being exhausted by it all. It’s like having the best nap of your life without actually going to sleep!

Yoga Nidra will be offered on the 2019 Timetable on Sunday’s at 4.30pm in the Yin Yoga + Yoga Nidra class (90 minute class) and 6 Week Yoga Nidra Courses throughout the year.

Written by: Jo Eng

Kundalini Yoga Books

If you are keen to learn more about Kundalini Yoga then here are some books which are great to learn more about the technology and science behind the practice.

Most of the Kundalini Yoga books available to buy are teacher manuals (kriyas and meditations) which are not great to learn more about the meaning and science behind the practice. Here are some of my favourite books to guide you on your journey:

Kundalini Yoga - The Flow of Eternal Power - a Simple Guide to the Yoga of Awareness as Taught by Yogi Bhajan by Shakti Pawha Kaur Khalsa.

This is a really simple guide to understand Kundalini Yoga on a deeper level. It also has a small selection of great kriyas (yoga sets), meditations, recipes, and lifestyle tools. https://www.fishpond.co.nz/Books/Kundalini-Yoga-Shakti-Pawha-Kaur-Khalsa/9780399524202

The Chakras by Yogi Bhajan

Defines the nature of the chakras, how they work, their interaction, projection, and potency with both humor and subtlety, and often, surprising candor. The chakras are the keys to being human and being happy.

The 21 Stages of Meditation by Gurucharan Khalsa

The 21 Stages of Meditation clarifies the process and outlines the steps toward your own progress in meditation. The 21 Stages of Meditation is a key work in deepening your understanding and experience of meditation. Ranging from Upset and Boredom to Humility, Graceful Enlightenment and the Sage, explore these stages and more.

I Am a Woman: Selections from the Women’s Teachings By Yogi Bhajan, Master of Kundalini Yoga 

It focuses on the identity of woman as Infinite, the reality of woman as a healer and a nurturer, and the life of a woman in relationship. Each part consists of a dozen or more edited lectures of Yogi Bhajan as well as stories, comments, and experiences from women who studied directly with Yogi Bhajan throughout the years. 

The Mind by Yogi Bhajan

For those who want to understand and use meditation to develop and transform themselves. It discusses the three basic minds; positive, negative and neutral. It links these to the inherited mind.

The Master’s Touch by Yogi Bhajan

A compilation of teachings by Yogi Bhajan given during Master's Touch courses in Espanola and Assisi, Italy. The 22 classes given in Espanola cover topics such as "What is Happiness", "Self Reverence", "The Teacher and Student", "Projecting as a Teacher", "The Art of Communication", "The Caliber of a Teacher".

The Teachings of Yogi Bhajan by Yogi Bhajan

Erin’s favourite quote book! This Is A Book Of Timeless Wisdom transmitted by one of the great teachers of the age.

If you are keen to learn even more in depth than these books then I would suggest you look into doing a teacher training course, as that will give you a lot more knowledge about the teachings of Kundalini Yoga (even if you do not want to be a Yoga teacher). The Level 1 Teacher Training programme is all about understanding the teachings and Level 2 is all about personal growth. You do not need to do Level 1 to do Level 2, as Level 2 is about understanding yourself and crystallising your own energy. You will learn more from these courses than reading a book as Yogi Bhajan would always say that knowledge only becomes wisdom when you experience it within yourself.

Kundalini Yoga Level 1

Kundalini Yoga Level 2: Authentic Relationships

Kundalini Yoga Level 2: Meditation and The Mind

Written by: Erin O’Hara

How to Build a Packageless Pantry

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

So, what does a packageless pantry mean?

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

But where to start?

1. Simplify

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

2. Repurpose & Clean

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

3. Empty & Refill

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

4. Label

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

5. Organise

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

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

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

YOUR NEW LOCAL:

GoodFor wholefoods refillery

360 Lake Road, Takapuna

Opening Hours:

Weekdays 10am - 7pm

Weekends 10am - 6pm

www.goodfor.co.nz

0800GOODFOR

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

How Traditional Chinese Medicine relates to Spring

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

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

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

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

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

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

In wellness and joy!

Ange Gervan

Golden Yogi Acupuncturist

Spring Detox

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

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

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

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

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

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

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

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

Best Foods to support Detoxification:

• Fresh Fruit

• Fresh Vegetables and Greens

• Fresh pressed Vegetable and Fruit juices

• Nuts and seeds

• Legumes (in moderation)

• Fresh herbs and spices

• Mineral Water

• Herbal Teas (caffeine free)

Foods to Avoid during the 7 day Detox:

• Meat, Fish, Poultry, and Eggs

• Dairy products

• Refined Sugar: Sweets, cakes, biscuits, chocolate

• Breads, pasta, cereals, wheat products

• Refined and Processed foods

• Fatty and Fried Foods

• Alcohol

• Caffeine: Coffee, black tea, and energy drinks

Written by Naturopath Erin O'Hara 

Spring Equinox

The Spring Equinox is one of the four most powerful days of the year. It is the half way point between the solstices. This is a turning point to shake off the winter cobwebs and reawaken to the sun energy as we head towards Summer.

Equinox literally means “equal night” in Latin and we use it to mark the change of seasons. This transition from shorter to longer days and more direct sunlight is an opportunity to synchronize your energy with the prana (life force) that is being released as we head towards summer.

For centuries, Spring has been observed as a time of creating rituals, rebirthing, or detoxification. It is a time of clearing out and resetting your energy for the lighter months ahead. As spring arrives we awaken from our winter hibernation to plant the seeds of intentions for the months to come.  Spring equinox is a powerful time to cleanse ourselves and spring forward into action with our intentions and new habits.

In nature, Spring is a time of change, which makes it an easier time to clear out old habits to help us to prepare for our new intentions moving forward. It is a great time for goal setting, manifestation and taking a quantum leap forwards in consciousness.

Leverage the magic of the Equinox and celebrate this shift of season by letting go of something that no longer serves you and beginning something new that nourishes you.

Written by Erin O'Hara

De-Digitalise & De-Stress

Is your world starting to be ruled by technology and your devices? As technology develops there is an expectation to be living in the instant / insta world as we have emails, text messages, Instagram, Facebook messenger, Snapchat, …all these different applications to communicate with each other. Are all these Apps really necessary? Or is this having a negative effect as we are always contactable and needing to be “on”? 

From my experience, I never thought that I was becoming dependant, however on my last holiday I all of a sudden realised that my life was starting to be ruled by my phone and not on my own terms. On this holiday, I made the decision that I no longer needed all the Apps on my phone and that I needed to create some boundaries for myself. I decided to remove Facebook and email from my phone and through this process it has made me realise how much I would check my phone! I would be checking it as I walked to the studio, sitting at the traffic lights, and even as I watched a movie on a Saturday night I would glance over to check my emails!!

It has been liberating removing these Apps from my phone so I now have the power to decide when I will be checking and replying to my email and on my computer instead. This has given me a big sense of freedom, allowed me to be more productive with the way I work and freeing me up to make time for other projects. 

When we are always expected to be contactable and living in the insta world we don’t seem to have enough time to relax and switch off mentally. Instead of working a fixed amount of days and time in the week, we are all of sudden working 24/7 as people assume you would have checked the email or message and they expect a quick reply. This creates stress and anxiety as you feel the need to always be available.

We need to start to set some boundaries so the digital world does not take over our lives! Instead of living in the insta world, be in our world, on our own terms. Maybe this next month ahead it is time to consider how much you are tied to your devices and consider taking some steps forward to freedom by turning off the notifications, or removing Facebook from your phone, or maybe like me remove email from your phone. Consider de-digitalising your life to de-stress and give you more freedom.

Written by Erin O'Hara

Green Soup

Ingredients:

3 carrots

3 medium-large potatoes

5-6 courgettes

2 heads of broccoli

4 cups vegetable or chicken stock

Salt & pepper

Method:

Saute all the vegetables in 2-3 tablespoons olive oil in a large pot. Cover with vegetable or chicken stock (tastes better if you use use home-made stock but bought is fine too).

Simmer until cooked and then puree the soup in a blender or food processor. Taste and season accordingly with salt and pepper.

Super easy and delicious and full of vitamins. Enjoy! 🍵

This recipe will make a decent size pot of soup to serve 4 people. For a small batch start with 1 carrot, 1 potato, 1 head of broccoli and 2-3 courgettes.

Winter Motivation & Inspiration

Over the winter months our natural tendency is to slow down and hibernate from the cold. It is important to keep our bodies moving so we stay healthy. When we exercise and move our body it helps to boost circulation of blood and lymphatic flow through the body, and makes us feel happy.  

Your lymphatic system needs exercise to work. The lymphatic system is known as the guardian system to remove waste products from the body.  Unlike the circulatory system pumping the blood around the body, the lymphatic system has no pump so relies on us moving our body to stimulate this system.  Whenever we move our muscles we are helping the lymphatic system move lymph fluid through the body. To remain healthy it is important that the body is removing toxins and waste products efficiently from the body.

Exercise keeps us happy. It is hard to stay motivated to keep active over the cold winter months when the circulation is sluggish. When we feel sluggish we generally have lower motivation and do not feel like exercising.  Exercising regularly will benefit both our body and mind to keep you feeling great over the winter. The hardest part about exercising is having the motivation to get to a yoga class, the gym, or out for a walk in the cold. To keep motivated it is best to create an exercise routine for yourself.  Once we start and our blood flow starts circulating we generally feel great!

Write yourself a weekly exercise schedule. This will help you to stay on track. Try to aim to do something most days as little and often is a lot more achievable than doing big long sessions.  Set goals for the week and make them achievable for yourself so you can succeed with the plan. Aim for 20-30 minutes per day.

Yoga keeps you happy & healthy 😀Yoga is great to move your body but also stimulate the glandular system to keep you healthy.  The Nadi Energy channels are like an energy highway system through the body and these energy channels link to the glands. Yoga postures create angles and shapes to pressurise the Nadi channels and stimulate through the glands in the body. Healthy glands are important for your health, immunity and regulate your mood.

With less natural sun light there is a higher incidence of depression and low mood over the winter months. Yoga and meditation helps boost your mood so you can feel happy. The important glands for happiness are pituitary and pineal glands. These glands regulate our neurotransmitters to allow us to feel happy and balance our mood.

By 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

Summer Solstice Significance

Something with extraordinary power and hard to deny, is the beauty of the kisses from the sun that dwells high up in the sky. The summer solstice, a time of abundance and light, may it fill every corner of your life making everything bright.

The summer solstice (22nd December) is the longest day of the year in the southern hemisphere.

Spiritually summer is a time where we flourish. The transformative effects of the spiritual pinnacle of the year, the Spring Equinox are felt in full force as we are urged to attain balance between effort and ease. By surrendering to the inevitable ripening that will take place from seeds planted long ago, you will discover that all will come to full fruition without struggle. It is a time to cultivate a practice of patience as life begins to unfold before you in its own divine way.

Welcome the fire of the sun into your life to eradicate and set free all of the things that no longer uplift you, that no longer teach you, that no longer enhance you. The summer solstice is a time to acknowledge the inner light in all those you cross paths with, recognising also that they are merely a reflection of yourself. It is a time to celebrate as one, to disconnect from the trivial and reconnect within to something that is far more precious and meaningful. 

Written by Nicole Ander

Meditation Myths

Within the studio and beyond we hear all sorts of reasons why people don't think they can meditate, so here we have dispelled a few of the most common myths that are floating around out there!

Myth #1 – Meditation is religious or spiritual

While meditation has been rooted in ancient religions and can be a spiritual practice for some it doesn’t mean to say that now days it has to be either of these things. Meditation can be a way to declutter the mind, find some peace, and connect to your truth whatever that might be.

Myth #2 – The aim of meditation is to empty your mind

Naturally our brains are designed to think, to problem solve, to analyse, so expecting your brain to stop doing these things is unrealistic. The goal isn’t to empty your mind but rather to become detached from your thoughts.

Myth #3 – My mind is too busy

That is the perfect reason to meditate! Meditation can help you find clarity in your thoughts, it can help you strengthen your awareness, and move you away from the endless script that is being created in your head; eventually with time meditation will gift you with a less busy mind and a bigger appreciation for the present moment.

Myth #4 – I don’t have time

Just like yoga, meditation is one of those practices that will give you time back. With more clarity in your thoughts and less time wasted on worries you’ll find you’re more efficient and effective at what you are doing in your day to day life.

Myth #5 – It takes years to reap rewards

Meditation can be rewarding straight away, the simple act of connecting to your breath can calm the body and mind. The rewards come with the practice so you need to put the work in whether it is 5 minutes or 2 hours just aim for consistency! 

Written by Nicole Ander

Choc Orange Bliss Balls

Here is our much requested recipe from our Spring Equinox event last week. A quick easy recipe for these guilt-free raw vegan sweet treats. Perfect as an afternoon pick-me-up or evening treat!

Ingredients

1 Cup Walnuts

1 Cup Cashew Nuts

3/4 Cup of Cacao Powder

1 Cup Dates

Zest of 2 Oranges 

Juice of 1 Orange

Method

1.   Grind walnuts and cashew nuts in the food processor till a powder.

2.   Add cacao powder to food processor with ground nuts.

3.   Add de-pitted and roughly chopped dates and blend.

4.   Finally add to mix zest and juice of oranges.

5.    Shape into balls and roll in cacao powder. Store in the fridge until serving.

Enjoy!

Fight the Flu in Peace

Every winter if not every season change the same words are uttered… “There’s been some nasty bugs going around”. While nobody wants them a large portion of us get them and our bodies are constantly trying to fight them! While our bodies are well equipped to win the war on these nasties it is nice if we do all we can to help them along, after all it is to help ourselves!

The cardiovascular system and the lymphatic system work hand in hand to remove waste products, debris, and toxins from the body. The cardiovascular system also supplies our bodies with fresh nutrients in order to give us energy and oxygen, as well as to repair and regenerate. While the heart pumps blood, the lymphatic system lacks a pump and instead relies on the movement of muscles and joints to propel lymph throughout the body; considering it is the fluid that collects wastes and carries white blood cells, helping to move it along is pretty important in immunity. While we may not feel like getting out of bed when we’re unwell, some light yoga may just be the best thing for us. 

Viparita Karani - Legs Up the Wall

• Regulates blood flow
• Helps to move lymph
• Calms the nervous system bringing the body into a state of rest and repair

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Setu Bandha Sarvangasana - Supported Bridge

• Regulates blood flow
• Stimulates the thymus gland which develops important immune cells
• Reduces fatigue

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Adho mukha śvānāsana - Downward Facing Dog

• Promotes blood circulation
• Helps to drain and clear congested sinuses
• Calms the brain and reduces stress

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Matsyasana - Fish pose

• Opens the chest to help relieve congestion
• Stimulates the thymus gland
• Promotes easeful breathing

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Prasarita Padottanasana - Wide legged forward fold

• Helps to send lymph through the lymph nodes for cleansing
• Draws germs out of the respiratory organs
• Relieves mild backache (for those days you’ve spent propped up in bed).

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