Current classes

 I will be back teaching classes at the Surf Club starting this Thursday 12th December until Thursday 9th of January. They will be on Tuesdays and Thursdays at 5.30pm.

As always, classes are suitable for all levels of experience and $12 per person.

See you there!
Sarah

Summer Cooking Class. Cool, Raw and Refreshing

I am very excited to be holding another cooking class at Kitchen to Table in Yamba. This one is preparing food for Summer.

These classes are so much fun! I hope you can join me...

Wednesday 8th January 2014 at 10am

Kitchen to Table, 22 Coldstream Street Yamba.

To book your place, contact Kitchen to Table on 02 6646 1577 or send them an email.

Sydney workshop with Angus...

 

 

Non-Violent Communication

Image sourced from Etsy

 Communicate mindfully. Resolve conflicts. Express yourself fearlessly. 

Non-violent Communication is one of the areas Angus will be teaching during his workshops in Yamba and Sydney. It may be a new topic to some, so I thought I would shed some light on it.

According to Angus, non-violent communication (NVC as it's known) is becoming increasingly popular in the UK. This is due to its relevance to all of us - communicating is something we all do everyday time and time again. While some of it is positive, communication can often create misunderstanding and frustration, as we cannot clearly state what we truly want to say and feel.

NVC teaches that for centuries, our culture has taught us to communicate and think in ways that result in conflict. Unfortunately, while subtle or underlying, much of our communication is competitive, judgmental or demanding.

During the workshop you will learn how to communicate mindfully, without causing a fight! People who have learned NVC have found that they have a deeper understanding, can communicate honestly and feel more connection with others. You will learn techniques to transform conflict into outcomes which satisfy both parties. 

The workshop is based on the best-selling book of Dr Marshal Rosenburg. It is fascinating... The skills are described as revolutionary, yet simple. They can be easily assimilated into everyday situations. I'm sure you can think of a scenario at home/work/school where NVC could be used!

I'm sure you will find the workshop interesting, challenging and inspiring. 

Contact me if you would like to come along and learn more!

One day work shops with Angus Ford-Robertson

 

As you know, we are very excited to welcome London-based, international yoga teacher Angus Ford-Robertson to Australia.

As well as the week long retreat in Yamba, Angus will also be holding workshops in Yamba and in Sydney.

The Yamba workshop will be for one day, and held on Saturday 7th of December, 10.30am until 4.30pm at Star of the Sea Convent.

The Sydney workshop will be over two days, Saturday 14th and Sunday 15th of December, 10am until 4pm. They will take place at The Bay Room in Double Bay. The workshop will be structured so you can attend one or both days.

Both workshops will cover aspects of Hatha yoga, mindfulness and Non-violent communication.

Physical/body work in will take place in the morning, with more breath, mind, meditation and energy work in the afternoon. In Angus' words - Mindfulness and Non-violent communication are hot topics in the UK at present!

Make the most of this fantastic opportunity for you to explore a number of techniques for deepening self awareness and to living mindfully and consciously.

Angus has a keen interest in helping his students to  experience the joy of mindfulness. We hope you can join us for a weekend of inspiration!

Please contact me if you would like to know any more information or to secure your spot.

ABOUT ANGUS 

Angus began teaching meditation in 1999 when he was invited to teach in UK Prisons by the Prison Phoenix Trust. In 2001 he qualified as Yoga teacher in Canada, trained by the Sivananda Organisation. Since then, he has been founding Director of Battersea Yoga, a thriving Yoga and Meditation Centre in London; and taught internationally at spiritual centers around the world.

Much of his teaching is informed by his time spent with Eckhart Tolle and Ajahn Sumedho at Amaravati in the UK; two spiritual giants on the world stage.

With regards to the physical practice of Yoga, his style has been influenced by Donna Farhi, Faustomaria Dorelli and Scaravelli.

Angus is a qualified practicing Clinical Hypnotherapist and holds a Diploma with the London College of Clinical Hypnosis. He is a Member of the British Society of Clinical Hypnosis and specialises in the treatment of stress-related conditions.

He is employed by the National Health Service in the UK to provide specialist meditation and mindfulness courses.

Fermented foods #2. Milk Kefir

Have you heard of kefir? An easy way to describe it is that it is similar to drinking yoghurt. Like all fermented foods, it has been around for a very long time, and was used as a method of preserving milk.

As I mentioned in the previous fermentation post, this traditional method of food preservation enhanced the goodness of the food, as opposed to modern methods which are detrimental.

Milk kefir is made using fresh dairy milk and kefir grains, which act as the starter. Kefir grains aren't grains at all, but a symbiotic colony of bacteria and yeasts (SCOBY). They look like little cauliflower florets made from jelly!

The benefits of kefir are numerous. The beneficial bacteria in kefir helps to restore the inner ecology of the body. While it is similar to yoghurt, it contains completely different micro organisms and many more strains of bacteria as well as yeasts. While they are both helpful with keeping the gut healthy, kefir is far more potent so more beneficial. Kefir also is a great source of calcium, B vitamins, protein, enzymes and amino acids.

amino acids, enzymes, calcium, magnesium, phosphorus - See more at: http://bodyecology.com/digestive-health-kefir-starter.html#sthash.6JhvRagf.dpuf

amino acids, enzymes, calcium, magnesium, phosphorus - See more at: http://bodyecology.com/digestive-health-kefir-starter.html#sthash.6JhvRagf.dpuf

Although milk kefir is made from dairy, some people with an intolerance to lactose can consume kefir. This is because most of the lactose in the milk is consumed by the live cultures during fermentation, converting it into lactic acid.

There are many studies supporting the benefits of fermented foods and the health of the gut, which in turn means the health of the whole body. These range from skin health and digestion through to autism in children and cancer prevention due to it's immune enhancing and anti inflammatory properties. The latter is very interesting - but also a big promise and a very lengthy and in dept conversation! Let's get to that one later!

Kefir is particulary beneficial for people who have been taking anti-biotics as it restores the natural (and beneficial) gut flora which are harmed by antibiotics.

The consistency is thicker than milk but not as thick as yoghurt. More like a milk shake! It has a lovely tart refreshing (but acquired) taste. It can be made more tart and almost effervescent  depending on how long you let it ferment and dependent on your taste. I think it's best plain, but kefir can also be blended with fruits, honey, vanilla or other natural sweeteners if you wish.

Yoga in Yamba starts next week!

Just a reminder that yoga classes are back on for a little while in Yamba next week!
I will be taking yoga classes on Mondays and Thursdays at 5.30pm at the Surf Club. The first one is next Thursday 10th of October and will continue until Thursday 15th of November.
I will be back and forwards over Summer so will let you know my Summer timetable closer to the time. See you soon!

Fermented foods #1. Vegetables!

Reassuringly, traditional methods of food preparation seem to be making a come-back. Included in this trend is fermentation. The good news is that they aren't food or health fads, but generations of knowledge passed down to prepare food so it gives us optimal nutrition.
Cultures from around the world have different versions of fermented vegetables- think kim-chi from Korea, saurkraut from Germany, pickled ginger from Japan and fruit relishes from India to name a few.

Before freezing, canning and pasteurising were developed, fermenting was used to preserve food. This process is known as lacto-fermentation. While modern preserving methods diminish the goodness, lacto-fermention actually increases the goodness of food.

When we eat fermented food, we also eat the friendly bacteria, or probiotics. We need this bacteria inside our body, but low quality drinks and food, antibiotics as well as stress kill this good bacteria.

Some of the benefits to eating fermented food include improved digestion, regular bowel movements, enhanced immune system and regular blood sugar levels. After fermentation, vegetables such as cabbage increase in vitamins A and C.

Fermented vegetables help with digesting other foods, which is why they are used as a condiment or a side dish. Lactic-acid helps break down proteins which then aids the assimilation by the body. This is why relishes and chutneys are served with meat in many cultures. It was how these condiments were originally made!

Fermented vegetables are absolutely delicious and are great to have on hand. They can be used as part of a salad plate, served as a relish with a curry, or delicious wrapped in a nori roll.

Remember, even though I have just pointed out all the health benefits, eat them because they taste so good!

One day workshop with Angus in Yamba

As you know, Angus will be in Yamba for our retreat during November//December. The retreat is full, however he will also be holding a one day workshop. If you missed out on the retreat then this workshop is for you!

The workshop will be based on physical/body work in the morning, with more breath, mind, meditation and energy work in the afternoon. I will be serving a delicious vegetarian lunch during our break!

I HIGHLY recommend you try to make this. Angus has a lot of valuable knowledge to share and his classes are always so much fun. This is a great change to learn from such an experienced and inspirational teacher. We are so lucky that he will be in Yamba.

Read more about Angus here.

Saturday 8th December 2013
10.30am until 4.30pm
$85 per person including lunch
at 'The Chapel' Star of the Sea Convent, Yamba NSW

The workshop is suitable for all levels of yoga practice.
To confirm your spot please contact me.
Sarah

Yoga class in October and November

I am going to be in Yamba for some time during October and November, and will hold classes on Mondays and Thursdays at 5.30pm at the Surf club.

Starting Thursday 10th of October until Thursday 15th of November.

The classes are open hatha and suitable for all levels. I will have mats so just bring yourself.

Looking forward to seeing all the yogis in Yamba soon!

Feed the yogi will be at the Bondi Farmer's Market this Saturday

I am going to be holding a little stall at the Bondi Farmer's Market this Saturday. 

For this first one I will be selling bags of Honey, Spice and Almond toasted muesli. Other products to follow soon!

Saturday 21st September

9am - 1pm

Bondi Beach Public School

Come and say hello!

Braised purple cabbage with brown rice, herbs and goats curd

I had this for lunch, but it would also work well making a huge big serving of it and serve it as a side dish. There's lot of seeds in this - they give it a bit of a crunchy texture as well as adding some protein. Of course add less if you'd prefer.

Braised purple cabbage with brown rice, herbs and goats curd.

Serves 2

2 cups of chopped purple cabbage

1 tablespoon of ghee

About 1 desert spoon of raw apple cider vinegar

1 cup of cooked brown rice (long soaked before cooking is best)

1/4 cup of green olives

1/2 cup of finely shaved Parmesan cheese

1/2 cup of activated sunflower seeds

1/2 cup of activated pepitas

A big handful of chopped parley

2 dessert spoons of goats curd

Olive oil to serve

Salt and pepper to serve

Warm the ghee over medium heat in a fry pan. Once it has melted, add the chopped cabbage and stir to coat with ghee. Once it has cooked a little splash over the apple cider vinegar. Turn down the heat and allow the cabbage to braise for a few minutes.

When it seems soft, but is still a vibrant purple colour, add the cooked brown rice and stir to combine. Season with salt and pepper.

Remove from the heat and stir in the seeds, Parmesan and olives.

Pile onto two plates and dollop on a spoonful of goats curd.

Scatter the chopped parsley and drizzle olive oil all over.

Meditation... Your mind like the ocean

Image from Martine Emdur

Here's a little analogy to consider regarding meditation.

Visualise your mind like the ocean. There will be movement on the surface - sometimes there's a lot of movement and sometimes not so much... However as you go deeper there is always stillness.

If your mind feels turbulent, fierce or just slightly agitated, imagine you are going deeper and deeper to the silence and stillness deep in the ocean.

Mudra

Image sourced from yogibe

Mudra is a sanskrit word meaning 'gesture'. They can be thought of as a seal for energy flow.

Some mudras are as complicated as involving the whole body through asana (posture), pranayama (breath), bandahs (energy lock) as well as visualisation. However the most common mudras are a simple hand position.

The text Asana Pranayama Mudra Banda says that mudras should be introduced later in practice, once proficient in asana, pranayama and bandha - as these practices help clear gross blockages.

Through practicing mudra, yogis develop awareness of energy flow through the body. It is said that mudras help to manipulate prana by diverting it to the upper chakras, as opposed to it leaving the body and dissipating.

In this same text there is a section on a scientific view point of mudras. It is explained that mudras act as a subtle, non-intellectual connection between the position of the hand and the mind. Different mudras set up different links and which effects the body differently. Over time repetition of the gesture can immediately bring the practitioner to a more refined state of consciousness.

One way to think of it is if you were to meditate over and over again with your hands in a certain position, your body learns than when you place your hand in this way, you will be meditating. 

Eventually, whenever you take this hand gesture, your mind begins to go into meditation mode.

 

Chocolate truffles

These are rich and fudge-like thanks to the raw medjool dates. The dates also give the sticky caramel texture. I tend to add more raw cacao as it gives the very intense dark chocolate flavour. You could add spices - maybe chilli, cardamom or cinnamon...

 

Choosing raw cacao powder makes these satisfying treats more nutritious. It is less processed and contains twice the amount of antioxidants found in traditional cocoa from roasted beans. It is one of the best sources of magnesium found in nature. Raw cacao also contains phenylethylamine which helps to lift mood and enhance mental well-being. Excellent!

I mentioned the caramel texture of dates - this also means they are high in fruit sugar so keep this in mind... But there really isn't much processing involved so let's embrace them!

Dates contain folate, vitamins A, K and the B's as well as selenium, potassium, magnesium, calcium, iron, manganese and copper.

Ayurveda teaches that dates are cooling, sweet and satvic (bring a calm, serene quality). They nourish the immune system and tissues, but are also considered 'heavy' so you shouldn't consume too many in one go or it will be too hard on your agni (digestive fire).

If you have a dominant kapha constitution go easy on dates due to their heavy, cool quality. They could make you feel more sluggish.

Chocolate truffles

10 plump juicy fresh medjool dates, pitted

3 or 4 tablespoons of raw cacao powder

1 tablespoon of raw coconut oil or ghee

A tiny pinch of quality sea salt (I used Celtic sea salt)

Extra raw cacao to coat

Blend the dates and raw cacao until smooth. Next add the coconut oil/ghee and pulse to combine well. Roll into balls and coat with extra cacao powder. These are rich so keep them small.

Oat, chia, vanilla and coconut porridge

In Winter, I love having porridge with warming spices such as ground cinnamon and ginger. 

This morning there was a slight feeling of Spring in the air which inspired me to alter my porridge slightly... This was delicious!

Oat, chia, vanilla and coconut porridge

1 cup of rolled oats

2 tablespoons of chia seeds

2 cups of coconut milk or coconut cream

The beans from one vanilla bean, or a pinch of vanilla powder

A pinch of good quality salt (I used celtic sea salt)

2 teaspoons of ghee (more if you like!)

Raw honey to sweeten

Activated almonds, chopped, to serve

Milk of your choice to serve if desired

The night before, cover 1 cup of oats and 2 tablespoons of chia seeds with water and allow to soak overnight.

The next morning give the oat mixture a good stir. Place in a saucepan with the coconut milk/cream and stir occasionally over low heat. Allow to cook slowly until the oats have lost most of their shape. You may need to add more coconut milk/cream or water if it starts to stick. Add vanilla, salt and ghee and stir to combine. 

Ladle into bowls. Drizzle with raw honey, pile almonds and serve with your choice of milk if desired.

 

A cuppa... and a moment of mindfulness

 Image sourced from Pinterest

Being mindful is simply giving all your awareness to one task, so you can practice it doing just about anything.

Your morning tea or coffee is a perfect chance to try...

If you've made it yourself, use a pretty cup to present it nicely.
Sit somewhere pleasant, and start by appreciating the look and aroma. Perhaps it's steaming if it's a little cool this morning? If you are in a cafe, wait quietly for it to arrive and appreciate the surroundings. Try not to grab your phone or another distraction.

Hold the cup in your hand for a moment and notice it's warmth on your hands.

Take a sip and notice the feeling on your lips, in your mouth and down your throat.

Appreciate the taste and texture.

Sip slowly in this fashion. If you are alone, it may be easier to focus. If you are with other people you can still chat... just stay mindful as you sip.

Once you have finished, sit for a moment. Observe your surroundings and feel grateful for the little ritual you have just had.

The Eight Limbs of Yoga

Image from We Heart It

For most westerners yoga is physical movement, with a little bit of relaxation and meditation which is beneficial for the mind. For some people this is enough - and that is fine!

However there are eight limbs of yoga and each one needs to be achieved before reaching spiritual enlightenment.

There is a lot to each one, but here is a short summary of each in layman's terms for you.

1. Yama

Yama refers to self restraints, or how we behave in relation to other people. One way of thinking of Yama is to consider the rule we have all heard as children (perhaps in scripture!) "Do unto others as you would have them do unto you". The areas of Yama include non-violence, truthfulness, non-stealing, abstinence (meaning not using sexual energy to harm others) and non-possessiveness.

2. Niyama

Niyama is self-discipline or observances. Niyama includes personal cleanliness, contentment, spirituality, self study and the surrender to God (whatever God may mean to you. It doesn't necessarily have to mean a God from a particular religion, but any higher power - such as the universe).

3. Asana

This is where most Westerners began their study of yoga. Asana is the physical postures we think of when we say yoga. Through Asana we take control of our physical body, which allows us to sit easily in meditation.

4. Pranayama

Pranayama is control of life force, or prana. In a yoga class you will often perform breathing exercises such as this one which help to purify the body. In yoga the breath has strong connections to the mind and emotions. Pranayama is the last limb which is related to the physical body.

5. Pratyahara 

Pratyahara is the withdrawal of the senses. This is when yogis begin to sit and move their awareness to their inner world, and away from external distractions or senses.

6. Dharana

Dharana is when we start to steady the mind. As you will be aware, your mind becomes extremely active when you try to think of nothing! Yogis may use a single point to focus on, such as the breath, and object or a mantra. Practicing extended periods of concentration leads onto meditation.

7. Dhyana

Dhyana is the stage of meditation of contemplation. When starting to learn meditation, we may think that dharana and dhyana are very similar. The difference in that dharana is a single-pointed focus or concentration, where dhyana is moving beyond this, to a state of being without focus. Here the mind is still without thought.

8. Samadhi

This is the final stage of yoga, spiritual enlightenment or pure bliss. It is said that at this point, the yogi merges with their point of focus and transcends the Self altogether!

Asana this week: Navasana (boat posture)

Image from befairbefunky

How gorgeous it this yoga platform!?

Navasana or the boat posture strengthens the core, hip flexors and the spine.

Some points to remember: To perform Navasana, you want to feel as if you are sitting just at the edge of the sit bones, towards the tail bone. Focus on lifting and opening the chest and heart.
Extend the spine, feeling that you are creating space in between your ribs. Check that you aren't hunching the shoulders, or holding your breath. If you are, take a more gentle variation until you develop strength. Many people feel Navasana in their core. While it definitely is core strengthening, it is also very strong on your deep hip flexors. Think about this while in the posture - by grounding the the thigh bones and pelvis and lift and lengthen away from this anchor.
The abdomen will engage due to the position your body is in, but see if you can breathe into the belly rather than hardening it.

As you come out of the posture, roll back to your sit bones and hug the knees towards the chest. Allow the belly to soften and notice the warmth spread from the centre of your body.

Variations: Keeping the knees bent is an easier variation. If this is still too strong, keep the toes lightly touching the floor but continue to lean back slightly towards the tail bone.
For a stronger posture, take ardha navasana by leaning back further, so you are now sitting more towards the sacrum (however make sure your back is still off the floor) and lower your legs a little. As with any yoga posture, make sure you don't compensate a part of your body simply to feel you are taking a more advanced posture.

Children's yoga and mindfulness

As some of you know, I am a primary school teacher as well as a yoga teacher and have used yoga and mindfulness in my own classroom. I have mentioned children's meditation before here, and strongly believe in its benefits for children's wellbeing.

Kids yoga is so much fun. As you'd imagine, it is far more playful and energetic than with adults! It helps kids to develop strength, flexibility and focus - but in a non-competitive environment.

Meditation is such a valuable skill to learn for life, so it makes sense to teach it to children. It allows time to just 'be' which is becoming increasingly rare in many children's busy little lives.

I currently teach a children's yoga class at Prana Space in Rosebay, as well as private classes around the Eastern suburbs of Sydney.

There are a couple of options for the private classes. These can be tailored to your child's needs. As well as yoga and mindfulness, I also include a 'mindfulness and homework' option. After stretching and strengthening with yoga, and practicing stillness and focus through mindfulness, we will then use our relaxed and focussed state to work through homework (or it could be extra reading or maths) together. Another option may be to focus on learning resilience and coping strategies through mindfulness and discussion.

Options:

1. Group yoga and mindfulness. 2 - 6 children. 45 minutes

2. Private yoga and mindfulness. 45 minutes

3. Private tailored classes. Yoga, mindfulness, home work, resilience, leading a healthy balanced life.  45 minutes to 2 hour sessions.

If you are interested, or would like to know more please contact me.

Raw honey.

Image from For the Love of Food (beautiful pictures!)

Firstly - read this lovely precise post on honey by my sister Jo...  It's a refreshing, positive point of view without any preaching or diet talk!

Well put wasn't it! Anyway...

You may have read about the recent research about the negative effects of sugar - or more precisely fructose. You may have even given up sugar - including fruit, honey, maple syrup and fresh dates. It is often recommended to remove all fructose for some time to get the body back into balance. This seems to makes sense. We are definitely not meant to be consuming as much sugar as we do. Unfortunately sugar is in many packaged foods. Even foods like bought tomato sauce and mayonnaise which aren’t even 'sweet'. It is these hidden sugars and trans fats which are in processed foods that we need to avoid. 

Honey is a sweetener that is recommended to remove from your diet if you quit sugar. I find this a little sad! Raw honey has been collected by humans for thousands of years. Of course not in the quantities that it is now, so keep this in mind when you use it. Make sure it's unheated or raw honey, as most supermarket honeys have been heated at very high temperatures which destroys the natural goodness, leaving behind only the (fructose) sweetness without the nutrients. Raw honey may cost a little more, but I often find this makes you more careful and appreciative.

Raw honey contains all the nutrients found in plant pollens, as well as enzymes that digest carbohydrates. Sally Fallon writes in her book Nourishing Traditions that this makes honey ideal to eat with porridge as the enzymes help digest the grains. No wonder it tastes so good!

Ayurveda has a more balanced view of sweeteners. It certainly doesn’t condone refined white sugar, but natural sweeteners such as raw honey, maple syrup and jaggery are part of the Ayurvedic diet. It does however, depend on your constitution. Read this article on the trend of giving up sugar by Nadia Marshall from the Mudita Institute in Byron Bay. 

If we prepare and cook our own food, and do use a sweetener, at least we are aware of how much we are adding. And the act of cooking and preparing allows you to be more mindful of your food!

Feed the yogi muesli in stock at Causley's

If you would like some Feed the Yogi muesli, you can pick up some Causley Fresh Deli in Yamba. There's only a limited number of bags!

Bee pollen. Our local superfood!

Image from Kitchen Apparel.

This morning during my cooking class, we sprinkled bee pollen on our porridge!

Bee pollen is a super high-energy whole food that is said to supply us with nearly every single nutrient the human body needs to survive. It is loaded with enzymes which help us to break down and digest food. Read more about its benefits here.

It has an interesting floral flavour and texture.

Bee pollen is a superfood I like to use as it's collected in Australia - rather than coming all the way from Peru like lots of other superfoods.

If you are in Yamba, Kitchen to Table stock it,  Or try this one.

How to use it...

- Do as we did today and sprinkle it over porridge

- Add it to smoothies

- Sprinkle on yoghurt

- Sprinkle over muesli

- We made white chocolate coconut truffles with bee pollen during my raw chocolate class

- It looks great sprinkled over cakes. It would go well over this coconut loaf recipe.

Due to its connection with honey, we think to use it in sweet foods. However I think it could go well in a warm rice or quinoa salad, or sprinkled over soups perhaps?

Sea salt, cinnamon & smoked paprika macadamias

We all know that nuts are good for us. They are rich in minerals, have high levels of vitamin B and are full of 'healthy fats'. 

However nuts, legumes, seeds and grains contain phytic acid, or enzyme inhibitors which basically stop the seed from sprouting and growing into a plant! When we eat raw nuts or legumes which haven’t been soaked we are also eating the enzyme inhibitors, which prevents our own enzymes from breaking down the food in our digestive tracts, inhibiting absorption of vitamins and minerals.

This is why some people feel very heavy and bloated after eating handfuls of raw nuts.

The best way to eat nuts is to buy them raw and activate them yourself.

Activating refers to long soaking and then drying out the nuts. This method breaks down the enzyme inhibitors. They are also more crunchy!

To make regular activated nuts, simply soak in water overnight. In the morning rinse the nuts and spread on a baking tray and place in the oven on the lowest temperature possible for 12 - 24 hours until they are completely dry.

This recipe is a simple variation.

Sea salt, cinnamon & smoked paprika macadamias.

Soak 2 cups of macadamias in clean water for 7 hours or overnight.

Drain and rinse.

Sprinkle a desert spoon of celtic sea salt (or any high quality sea salt), a desert spoon of ground cinnamon and 1 teaspoon of smoked paprika over the nuts and coat well.

(I sometimes also add a sprinkling of coconut sugar which is delicious! - up to you)

Turn the oven as low as it goes.

Place the macadamias a baking tray and dry in the oven for 12-24 hours. Turn occasionally.

Leave in the oven until they are dry and crisp.

Store in an airtight container.

Yamba classes next week... and muesli orders!

Just a reminder that I will be in Yamba next week.

Yoga classes will be on at the Surf Club.

Monday 8th July 5.30pm
Tuesday 9th July 5.30pm
Wednesday 10th July 5.30pm
Thursday 11th July 6.30am

See you there!

Also, if you would like some muesli, just let me know. I will also bring some along with me to yoga classes so you can collect it there.

Let. Go.

Image from Pinterest

Here is a simple short meditation for you.

I use this in Savasana in my yoga classes I teach.

If you can, lie down on the floor in Savasana, or take a comfortable cross leg position. Close your eyes.

Start at your feet and toes. Observe the feeling of the toes, and allow them to relax and soften.

Work up to your ankles, shins, knees and thighs. Notice the weight of the lower body completely supported by the floor. Always thinking about letting go, softening, relaxing.

Move your awareness up your body towards your lower back. Let go of your belly, up your torso to your ribs, shoulder blades and collarbones. Spend some time softening the heart.

You get the idea!

Notice that your fingers, arms and hands are heavy.

When you reach your head, spend a little more time on softening your face and focus on tiny areas to let go of. Particularly the eyes. Soften your jaw and the tongue. Image the teeth softening in the gums.

Once again, imagine that the whole body is supported by the earth.

Now that the body is relaxed, notice your breath moving in and out your nose. 

Say to yourself 'let' on the inhale, and 'go' on the exhale.

Put meaning into the words, thinking about the body surrendering to the floor on each exhale.

You are letting go physically of your body, mentally or your thoughts and emotionally of your feelings. Every aspect of you is supported.

Use 'Let' 'Go' as your mantra. Repeat this for as long as you'd like.

If you can't make time to lie down or sit in meditation, you can almost do this anywhere. In bed before you rise, or before you sleep. Sitting in a chair before eating breakfast, on the bus, at your desk, while you wait at traffic lights.

It doesn't have to be for very long. It's doing it at all that is important. Even if it's for 5 breaths.

The more often you meditate, the more quickly and easily your body will respond and enter a more mindful state.

Have a wonderful week.

 

Asana this week: Salamba Sarvangasana (supported shoulder stand)

 

Image sourced from pichaus

Salamba Sarvangasana, or supported shoulder stand is sometimes known as 'The Queen of Postures'. It is an inversion, and usually part of the finishing practice. It is said to be a calming posture as it stimulates the parasympathetic nervous system.

When to do this posture: Shoulder stand is often performed at the end of the practice as it calms the body down. Many teachers advise to lie the back and shoulders on 2 or 3 folded blankets. This prevents pressure being placed on the vertebrae in the neck. Due to it's soothing qualities, it is advised to do shoulder stand in the evening, but it is often included in morning practice too. The shoulder stand is recommended to help with insomnia and anxiety. With the neck in this position the glands in the base of the throat, such as the thyroid, are stimulated which helps to regulate the endocrine system. Like all inversions, the shoulder stand feels great to do when you have been on your feet all day.

Variations: From shoulder stand you can lower the feet over the legs to halasana or the plough posture. Keep supporting your hips until or if your toes reach the floor. If they reach the floor you can interlock your hands behind your back. From halasana you can bend your kneed and squeeze around your ears in karnipidasana. To counter these postures, take matseyasana, the fish to release the neck and open the throat.

Some points to remember: It is important to be aware of the safety of your neck while in shoulder stand. We all learn about drawing the chin towards the chest to keep the back of your neck long. When I was in New York I noticed that many of the teachers taught to keep this length at the back but then point the chin to the ceiling to maintain the strength of the neck and to avoid over stretching. The use of blankets should help with this. Eventually your feet, hips and shoulders will be in one line, but you can keep a bend at the hips as you move towards this. Taking this option means you will be holding the weight of the lower body in your hands so there won't be as much pressure on the neck and shoulders. Try to keep your eyes soft and visualise space around the neck and shoulders.

When to avoid shoulder stand: Women who are menstruating or pregnant, people with glaucoma or a detached retina, and those with high blood pressure. If you have any issues with your neck, it's best to take a more gentle version. The most gentle option is to lie with your legs up the wall.

My library

I have often been asked to recommend books on yoga, cooking and Ayurveda. Here are some of my favourites to start with. I adore cookbooks - there are so many I could put on this list, but instead I've included more informative books on food ideas as opposed to recipes only.

I will update this list when I find a new gem.

Food

Nourishing Traditions by Sally Fallon

This is my go to book for traditional methods of food. Sally Fallon is the guru! She has so much knowledge in this area. I am constantly going back to this book - It is my current favourite. It's a recipe book with loads of information on food.

In Defense of Food by Michael Pollan

I read this book a long time ago and it really struck a cord with me. Michael Pollan is the most thought provoking food writer.

The Omnivore's Dilemma by Michael Pollan 

In this book Michael Pollan traces back to the source of his food. He looks at factory farms and processed food, but also at organic farms and how some of them are simply another industrial farm. You will love the chapter on Joel Salatin's Polyface farm.

The Art of Fermentation by Sandor Katz

Sandor Katz is the king of fermentation. This is his latest book which goes into great detail about fermentation. His earlier book Wild Fermentation is also terrific and possibly a little less daunting if you are only starting to ferment your own food.

Yoga

Light on Yoga by BKS Iyengar

This is the yogis bible. It includes images of Iyengar and his students performing all the asanas. It gives instruction, benefits of the postures and some sequences.

Asana Pranayama Mudra Bandha by Swami Satyananda Saraswati

As the title suggests, this book is a useful guide to asana (postures), pranayama (breathing), mudras (gestures) and Banda (energy locks). It also included kriyas and shatkarmas which are yogic cleansing techniques.

Hatha Yoga Pradipika by Swami Muktibodhananda 

This one is a little harder to read but a great text. It includes illustrations of asanas but goes beyond the physical to how yoga can awaken vital energies.

The Breathing Book by Donna Farhi

Donna is another yogi you need to learn from. This book is all about breathing and how it can improve your physical and mental health.

The Woman's book of Yoga & Health by Linda Sparrowe.

While this is written with women's health in mind, it is helpful for everyone. Our bodies have different needs for different times. This book shows what is helpful and what to avoid.

Ayurveda

Agni by Nadia Marshall

Nadia and Kester Marshall own and operate The Mudita Institute in Byron. This book explains Ayurveda in easy to understand terms. It's set out into a course to help you gradually make changes to your lifestyle. I highly recommend!

Balance your Hormones balance your life Dr Claudia Welch

I got so much out of this book. Dr Welch has studied Ayurveda and Chinese medicine, and combines this knowledge with Western science. She focuses on women's health and shows how important balanced hormones are to your overall health. This book provides lifestyle changes to make to get your body back in balance naturally.

Meditation

The Power of Now by Eckhart Tolle

This best seller on spiritual enlightenment. This book is about being present, or living in the now. Read it!

Happy for no good reason by Swami Shankarananda 

This is very easy to read and has some skills you can put into practice. It is a good place to start with meditation. It also comes with a CD of guided meditations.

Children's meditation and mindfulness

Meditation Capsules by Janet Etty-Leal.

I took part in a workshop Janet held some time ago. She is so inspirational!

The Mindful Child by Susan Kaiser Greenland

I am reading this now. I am becoming passionate about teaching meditation and mindfulness to children...

Bubbler revival!

Image sourced from Pinterest

How long since you've sipped from a bubbler? Possibly not since school!? 

Let's bring them back. They make sense.

We all know that plastic drinking bottles are the bane of our generation. Their life span is very short before they end up in landfill for a very long time. You could re-use them, but then you could be consuming the plastic compounds which may have leached into the water, and there's lots of reasons why you don't want to do that. There's also the issue of bottled water being expensive - If you're going to buy a drink in a plastic bottle it's probably the best choice for your health. But I don't think we should have to!

Of course there's the option to fill your own stainless steel bottle and take with you. This is very sensible and seems to work for a lot of people. It's reusable, there's none of the issues associated with eating and drinking from plastic, and it's free once you've bought the bottle. 

However it is just another thing to purchase, to remember to take when you go out, to carry around with you throughout the day and to store in the kitchen cupboards. And at some point in time - another thing to throw out.

If you look for them, there are bubblers around. Have a look at this bubbler project here in Sydney. There are some lovely old ornate bubblers which shows they were readily used in the past - I'm guessing our slight obsession with hygiene made them less appealing for some time.

I have probably noticed this more since living in Sydney. In Yamba I was never far from home or from a familiar shop or cafe where I could always ask for a glass of water! I'm noticing and appreciating the public/community facilities and fixtures here. Beautiful parks and well-equipped libraries as well as the bubblers.

I love the idea behind this Sydney Water campaign. It encourages Sydney-siders to choose tap water over bottled. It even has an option to search for cafes that serve tap water.

Easy! No harmful toxins, less plastic in land fill, free and convenient.

Coconut Bread with Coconut Butter Icing

Coconut Bread with Coconut Butter Icing

After many years of getting such a bad rap, coconuts are now one of the superstars of the health food world. Their high percentage of saturated fat was the main reason they were considered unhealthy. 

However these same medium-chain saturated fats are the reason you should include coconut in your diet. Coconuts contain lauric acid, an essential fatty acid that enhances the immune system. They also contain calcium, iron and magnesium. The nourishing fats keep you full and can help to keep sugar cravings at bay. Hopefully you are all well and truly past the 'low fat' phase and embrace the nourishing fats in coconuts.

And of course - health benefits aside, eat them because they are delicious!

Coconut oil is ideal to cook with, as it has a high smoke point and doesn't change structure with heat. I often use this one. It is fair trade from Papua New Guinea and a the jar is very handy to re use once you've finished it.

Using coconut flour results in a more rustic, dense texture as opposed to light and fluffy. It soaks up a lot of liquid and little bit goes a long way. Coconut flour is simply dried and ground coconut pulp left over from making coconut milk. 

I sweetened this one with brown rice syrup, but you could use coconut sugar or honey (but remember heating raw honey means you lose it's health benefits). You could even leave out the sweetener and use it more as a bread than a sweet loaf. This would be delicious toasted and served with butter, ghee or coconut butter.

The icing is based on coconut butter. This is simply shredded coconut blended into a paste. You can use the coconut butter alone, but I added a little coconut cream to make the texture a little more smooth. It doesn't really need to be sweetened as it already has its own sweetness. However add a little raw honey if you prefer it sweeter. If it's cold, the icing will set slightly which is nice!

Coconut bread

3/4 cup of coconut flour

1/2 teaspoon of baking powder 

1/2 cup of coconut oil

6 eggs. Use free range from pasture fed hens.

1/2 tablespoon of brown rice syrup or coconut sugar

A pinch of salt

Coconut butter icing

A bag of shredded coconut

1/2 cup of coconut cream or coconut milk

Seeds of a vanilla bean or a small pinch of vanilla powder

Some raw honey to taste if desired

Preheat the oven to 180C.

Place the coconut flour and baking powder into a bowl and combine.

In a separate bowl, beat the eggs, coconut oil, brown rice syrup and salt.

Stir the dry ingredients into the wet ingredients.

Pour into a loaf tin lined with baking paper and cook at 180C for about 40 minutes.

While the loaf is cooking, make the icing.

To make the coconut icing, you need a pretty strong blender. A high speed blender like a Vita-mix is ideal. It will still work in a regular blender but will take a little longer and may not be quite so smooth. It is still delicious with a bit of a rough texture.

This works best to use the whole packet of shredded coconut in the blender as it needs to be quite full. Set the blender at its highest speed and blend until it has become a creamy consistency. It could take well over 10 minutes so be patient!

Once smooth enough for your liking, add the coconut milk/cream, vanilla and honey (if using) and whizz again to combine.

Once the loaf has cooled a little, pour the icing over and serve.

Lemon, ginger and honey tea

 
Image sourced from Old Brand New

Do this first thing in the morning: Sip a large glass of lemon, ginger and honey tea.

It is such a simple addition to add to your morning routine. It has many benefits, especially during winter. Lemon, ginger and honey tea is recommended to use as a remedy against common colds.

Lemon.

Lemon stimulates the lymphatic system so assists in removing toxins. They are also are high in minerals and vitamins and help loosen ama, or toxins, in the digestive tract. Lemon also stimulates the liver to produce bile which optimizes digestion.

Ginger.

Ginger is anti-inflammatory and helps to dissolve mucous. It is warming, so particularly relevant to consume during winter. It enhances blood flow throughout the body by stimulating the heart and circulation. It is also said to encourage the secretion of digestive enzymes.

Raw honey.

It is important to choose raw honey as opposed to supermarket honey which has been heated at high temperatures during processing. Raw honey deserves its very own post (coming soon), but to cut it short, it contains lots of nutrients, as well as amylases which are enzymes that digest carbohydrates. These enzymes are destroyed when processed honey is heated, leaving behind only the sweetness with none of the goodness.

 

How it's done.

This is insanely easy! I'm sure you don't need them but here is some basic instructions if you feel you need...

1. Finely chop or grate a desert spoon of fresh ginger the night before and have it ready in your tea pot or strainer. 

2. Pour over with boiling water and let it sit for a few minutes.

3. Cut a wedge of lemon. Squeeze it into your tea and then drop the wedge in too. 

4. Add a small teaspoon of raw honey and stir.

You can add a little cold water if it's a little too hot to drink immediately. Sit quietly and slowly sip your tea, enjoying the stillness of the early morning.

The Winter solstice

Image sourced from Pinterest

Tomorrow is the Winter solstice. This is the shortest day and the longest night of the year. For some people, the decreased sunshine means feeling a little flat with less energy. However, others relish this time of year to hibernate and settle in for winter. 

The Winter solstice is usually associated with Kapha as it is dark, damp and heavy feeling. 

If you feel heavy and drained of energy, you may find that performing Suyra Namaskara (sun salutations) in the morning energises you for the day. As you move through the salutes, you create a gentle warmth in your body and allow prana to flow. Start with a few slow, mindful salutes until you feel the warmth spread.

We are often a little more introverted and fragile at this time of year. However instead of focusing on the lack of sunshine and your lack of energy, use Winter as a time to turn inward and reflect. Don't fight these feelings - view them lightly as a normal part of the season. 

Look after your body with Abhyanga, which is self massage with warm oil. Eat warming Winter foods and get plenty of sleep (come and learn about Winter food with me!).

Appreciating the Winter solstice is another way to connect with the seasons, nature and your environment.