Reducing too much reliance on grains in our diets can help us turn to alternatives that provide less potential for agitating inflammation and more brain soothing healthy fats, like coconut flour and almond butter. These muffins are a great snack or breakfast-on-the go option, where the protein and dense nutrition in the eggs and nuts works alongside the cinnamon for blood-sugar balancing.
As a sweet treat, they satisfy without setting off future cravings. There is no sugar added and if they don’t taste as sweet as you’re used to (or want!), bear with it – our taste buds change their expectations within a few days and this can also help us turn to less sweet foods as self-medication.
Serves 12
Prep time: 5-10 minutes
COOKING TIME 20-25 minutes
INGREDIENTS
4 medium bananas (adjust amount depending on size of bananas)
4 eggs
2 tbsp coconut oil
½ cup/125g almond butter
½ cup/65g coconut flour
1 tsp bicarbonate of soda
1 tsp baking powder
½ - 1 tsp...
The podcast above supports the information below, and you can scroll down for the Kind Resilience meditation.
To best get an idea of resilience means, consider the following question; when something challenging happens, how well do you recover?
Resilience is the how well we bounce back after adversity. Life will always present us with joys and sorrows and we need to feel one to be able to experience the other in a fully-rounded emotional spectrum. Resilient people have the ability to meet change and difficulty as opportunities for self-reflection, learning and understanding how the circumstances or events may be part of their growth and self-development.
Resilience is not something we are simply born with or not, but a skill that can be learnt and cultivated. Our brains have an innate capacity for rewiring according to habit (neuroplasticity) and resilience is part of a learning new attitudes from perceiving challenge as failure or catastrophic, to being able to...
Coriander is known for its ability to eliminate toxic metals such as mercury and the garlic and onions contain detoxifying sulphur, a mineral that we need in great amounts to eliminate toxins and wastes from the liver, as well as all cells individually. Citrus and olive oil also have plenty of liver-supporting components and this salsa can be used to pep up salads to eat plenty of greens and soluble fibre for moving out toxins.
Serves 6-8
Prep time 10-20 minutes (plus a couple of hours to let the flavours marry)
INGREDIENTS
4 large tomatoes (or if available a mix of large tomatoes and cherry or plum tomatoes in a variety of colours)
25g/1oz. bunch coriander leaf (cilantro)
1 small red onion
1-2 green chillies
½-1 small garlic clove
Zest of ½ lime
Juice of 1 lime
1 tsp salt
1-2 tbsp. olive oil
METHOD
- Finely dice onion, chillies (deseeded) and garlic (mince/finely grate this if possible) and add to a bowl with the lime and salt. This will ‘cook’...
Many of us know when we’re started to feel the effects of stress – we can ‘feel it in our gut’. Like many cop shows where the lead detective gets her or his ‘hunch’ from these gut feelings, we are continually responding to the continual ebb and flow of input from deep in our belly. Exploring how we tune in to these messages is the basis for the mind-body connection at the heart of yoga and how we can navigate the noise of the modern world without ‘losing our heads’.
Gut feelings are always there for us to access and if connected, listen and respond to, but it is an endemic part of our modern ‘thinking over feeling’ culture to often push down, ignore or dismiss those voices from below. This is where we respond from our conditioning, from what the primal branches of our nervous has deemed safe or unsafe from the ages before around seven years old, when all experience is processed literally and unconsciously. Before we learn...
Beetroot (beets if you are Stateside!) are a stalwart of liver support, as they contain the highest amount of a substance TMG (tri-methyl glycine) that is crucial for detoxification and other conversion processes that take place in the liver. The kick of horseradish belies the substances that it contains that help the liver heal and regenerate. It contains significant amounts of cancer-fighting compounds called glucosinolates, which increase the liver's ability to detoxify carcinogens; substances that prompt our production of cancer cells.
Having this dip to hand a few times a week can support all liver processes, including metabolism and blood sugar balance.
Cooking time: 1 hour (although you can opt to buy pre-cooked beetroot if you would like to make a quick dip)
Prep time: 10-15 minutes
(serves 4-6)
INGREDIENTS
4 beetroots (approx. 250g/8oz.)
10-15g/ ½ oz. fresh rosemary
50ml balsamic vinegar
1-2 tbsp. olive oil
½ tsp salt
2-3 tsp fresh grated horseradish (if unavailable...
Mindful and Embodied Exercise for Soothing Anxiety
The modern world has us stuck up in our heads, with the result of losing the body awareness that we need to register a sense of presence and safety. Learning how to release self-protective holding patterns in the body can help unravel both the physical and mental tension that can create anxiety.
Many therapies that address the mind and mental health are now recognising the need to bring embodied awareness or embodiment into practices; recognising that we can only fully come to relaxation states when we have a sense of where our body is in the here and now. A recent study into CBT (Cognitive Behavioural Therapy) – the most widely accepted treatment for anxiety, panic attacks, depression, eating disorders and other mental health issues – put forward that “integrated embodiment approach with CBT enhances outcomes across a wide range of emotional disorders”, recognising the limitations of a process that only...
We explore how we’re hard-wired for craving – from sugar to screens – but can develop practical tools to consciously override this primal stress-induced reactivity and find other ways of self-soothing.
Desire and aversion
From the moment we are born, we seek what gives us pleasure - it is deep within our primal make-up to desire and to use this as motivation to seek and obtain what we need. As babies, reaching to suckle provides the impetus to self-coordinate and move to find nourishment – and our first reward for such behaviour, the sweetness of milk, sets up associations that we take through life.
As we grow, quick-fix foods are often wired into our neural networks as this comfort or reward, so deeply sown into the wiring and internal drives of what soothes us. These might replicate this first sweet taste, or we can shift towards other substances (or behaviours) that complete such loops – bringing us back down to relief when we feel...
Recognising and accepting sugar addiction
Until recently, although we could see and feel the ‘pull’ of sugar, it was not actually proven that this was a real addiction. However, a recent study showed that sugar binges and subsequent removal of the sugar, showed classic withdrawal symptoms, including "the shakes", teeth chattering, anxiety and changes in brain chemistry. The addictive qualities of sugar have been shown to be similar to those of drugs of abuse.
We know that sugar increases the dopamine (feel-good reward neurotransmitter or brain chemical) and opioid levels in the brain that can create a sugar addiction. Low levels of the sleep and mood neurotransmitter serotonin also create a self-medicating craving for sugar as when our levels are low, our bodies survival mechanism uses insulin – the hormone produced to move sugar out of the bloodstream into cells – to get serotonin quickly into the brain. Balanced blood sugar helps regulate all of these brain...
In my consultancy, I have the opportunity to discuss the intricacies of the working day with many clients. As I specialise in burnout, fatigue, anxiety and other stress-related conditions, this is often with those with high demand jobs who struggle to balance their available energy and simply getting through their workload intact and sane.
So often these people are aware of that they are pushing their resources to the limits, but we all know that when we need to simply get the job done, we have to keep going in the moment. It might not be that the job is simply overwhelming either, but that many of us actually really enjoy what we do and rise to that excitement for challenge and the achievement that is part of productivity. So it's quite easy for us to use to keep going when we're on a roll and not want to step back and intercept that excitatory type of energy that can be so good for mental acuity, quick responses and determination.
The new screen and sedentary issues
So because we...
Originally written for Movement for Modern Life
We have looked at the effects of stress on the gut. This showed how our digestive system is bound up in our relationship with the world around us. It makes sense that our postural issues affect our digestion. As our physical being (annamaya kosha or physical layer in yoga) is how we meet and relate to the world, our postural habits affect our digestive function and, as we will also explore in the next episode, out into movement patterns themselves.
Postural issues and digestion
A key detail in our human digestive tract design is that our physical design is stacked up vertically from the ground. Our digestion has to follow this organisation. The human oesophagus (where the food goes down) and rectum (where the waste comes out!) are vertical to the ground, unlike other animals. Our digestive processes rely on these and many other related aspects of posture to optimally function.
The emotional psoas and the diaphragm
This brings...
How twists can increase mobility
With many exercise habits focussed on movements forward and back, our natural ability to rotate around the central axis can be overlooked. Yet twisting motions are a key part of our movement and how our central body connects to the periphery, torso to limbs. Twists are not simply isolated turns of the spine, but are dependent on the entire story of the breath and the body. Incorporating different twisting motions in varying planes and to changing relationships with the limbs and ground, helps us to feel that in all movement, the whole body is involved.
Within Thomas Myers’ myofascial meridians system, Anatomy Trains®, the Spiral Lines of our connection tissue in the torso cross over at the front just above the navel. These allow us to twist and express rather than be shut down and hardened around the waist. They cross over at this midpoint, our mechanical line of function between the top and bottom body where forces move across and then...
The article was originally published on Healthista.
Your belly isn’t just that place where the food goes and we can stress about its appearance, it’s actually at the centre of all body systems and its health can influence how we feel and react. Looking after your core can have fantastic repercussions and improve quality of life on many levels.
It’s all going on down there
There is a massive and independent ‘second brain’ running the whole route of your digestive tract – from mouth to anus – called the enteric nervous system. This has about 100 million cells, one thousandth as many as neurons (nerve cells) found in the human brain and around the same as a cat’s brain! This brain is capable of ’thinking‘, ’remembering‘ and ’learning‘, so whilst it isn’t able to make cognitive thoughts, it is how we sense how we intuitively feel about a situation, environment and get ‘vibes’ from...
