Seasons

Revive + Thrive @ Dharma Shala Bondi Beach

I am super excited to announce I will be teaching my 6 week ‘Revive and Thrive’ course at Dharma Shala Bondi Yoga School ~ Starting Sunday October 27.

Future proof your health with this habit change course. We work on creating a daily routine customised to you. We make small incremental changes over 6 weeks that make a huge impact. The course is based on the principles of Ayurveda (the sister science to yoga) so it’s all about following your intuition and listening to the bodies natural intelligence. It’s about making life more enjoyable and contributing to your wellbeing at the same time.

~ Digestion
~ Sleep
~ Starting the Day Right
~ Breath Body Practice
~ Mindset and Meditation
~ Strategies for Self-Care

Please take a moment to watch my short video to find out more…(2:27 min video)

Kaizen approach to habit change
Kaizen is the Japanese philosophy and practice of continuous improvement. Instead of making big changes all at once, the kaizen approach focuses on small improvements over time for big results. We use this approach in our daily habits course Revive + Thrive, making small incremental changes to our daily routine, over time this gives great results.

What
Each module is a 1 hour group coaching session where we will cover the topic looking through the lens of Ayurveda, there is the opportunity to ask questions and troubleshoot the topic. Each week you will also receive an email with instructions and homework to help support you in the week’s lesson. We will finish each session with a deeply relaxing Yoga Nidra to integrate the knowledge.

When

Weekly for 6 weeks starting:

Sunday 27th October 2.30pm – 4:00pm

Sunday 3rd November 2.30pm – 4:00pm

Saturday 9th November 2.30pm – 4:00pm

Sunday 17th November 2.30pm – 4:00pm

Sunday 24th November 2.30pm – 4:00pm

Saturday 1st December […]

Attune to Autumn

Summer is waning. As the crisp drier days of autumn arrive, we may start to notice imbalances in our systems, this can be triggered by Autumn weather. Most common, is an imbalance in the respiratory system.

To understand this from an Ayurvedic perspective, we look at the elements. Vata is the Ayurvedic dosha made up of air and ether elements. The qualities of Vata are the same qualities as Autumn, cold, dry and light. Think about autumn leaves, light, dry and crackling. In ayurveda ‘like’ increases ‘like’ so if the environment is cooler, dry, windy and brisk, our mind and body will start to feel the same.

Fortunately Ayurveda provides plenty of tools to help us to attune to each season.

Following are some tips for autumn:

Diet

Add more warm nourishing meals to your diet, try some one pot meals.
Spice up your food with herbs that are warm, sweet and nutritive.
Autumn is a good time to use fennel, garlic, cumin, coriander, curry leaves and black pepper in cooking and home remedies.
It is a good time to swap raw desserts and food for warmer meals especially in the evening. See my Spicy Apples and Coconut Cream

Lifestyle

Exercise that generates heat helps to pacify vata (wind and ether elements).
Exercise that is grounding and fluid in nature are beneficial.
When you are busy and rushing vata is easily aggravated even more so when the weather is in transition. This may show up as feeling scattered, spacious or anxious. Routine is great to help counteract this.
Meditation, sleep and rest are all wonderful and helpful to calm the wind and ether elements in the body.
Another lovely practice at this time is a lovely self abhyanga (self […]

Joy Tea for Rainy Weather

Hi,

I’ve named this tea my Joy Tea after my late grandmother, her name was Joy and I’ve been drinking it in one of her old teacups.

In Ayurveda it is known that Cardamon (because of it’s sweet aspect) brings joy and is pleasing to the heart. Did you know you can also add cardamon to coffee to reduce negative effects i.e. it helps liver to detox, it assists in detoxifying caffeine as well as codeine.

Joy Tea
15 cardamom seeds
5 cloves
20g fresh ginger (grated)
1 cinnamon stick
Simmer for 10 min with 3 cups of water
Optional: add milk and simmer 5 min gently add pinch of nutmeg, honey & vanilla essence.

Share and spread the Joy!

Justine
x

2017 Yoga and Wellness Retreat :: Paperbark Camp

This Autumn I’m very excited to be offering another Yoga and Wellness Retreat in collaboration with Camilla at the stunning Paperbark Camp. This amazing bush setting encourages a very nurturing, relaxing and rejuvenating experience. Here is the scene last year, relaxing in savasana fireside…

Please get in contact if you are interested in future retreats as this one booked out fast.

Justine

x

Delicious Buddha Bowls

Most of you probably have your own version of Buddha bowls. I’ve always eaten Buddha bowls; I just didn’t call them that. It seems they are everywhere now, which is brilliant! I love a big bowl of different taste sensations, made up of a little bit of this and a little bit of that.

I make mine seasonal, in winter most of it is cooked and warm and in summer I add a lot more raw veggies and add cooling dressings made with mint and coriander. Although traditionally Buddha bowls are normally vegan/vegetarian I sometimes add some kind of animal flesh when I need extra grounding.

It’s so easy to make your own Buddha bowl, below are some of the ingredients I end up using, (select one or two from each):

Protein

Quinoa
Nuts
Tempeh
Chicken Balls
Falafel balls
Tasty Chickpeas

Greens
Summer

Sprouts
Zucchini Noodles
Broccoli salad

Winter

Cooked Spinach
Mushrooms
Cooked Kale

Veggies
Winter

Roasted Veggies

Roasted sweet potato
Roasted parsnip
Roasted Capsicum

Summer

Raw Veggies

Grated Carrot
Grated Beetroot

Dressings
Summer

Coriander Dressing
Mint dressing
Coriander Chutney
Pesto

Winter

I usually add something more pungent like garlic, chilli and ginger, alternatively fry up some ghee add fennel, coriander and cumin seeds and pour on top.
Ferments
I use cosmic food from Raw Sisterhood, my favorites are Golden Goodness and Tickle me Pink!
Extras

Avocado
Nuts
Sesame seeds

Enjoy!

Attune to Autumn

As summer is waning the crispness of autumn is arriving. We may start to notice imbalances in our systems triggered by autumn weather. Most common, is a vata imbalance in the respiratory system. Vata is the ayurvedic dosha made up of air and ether elements. Vata is predominately cold, dry and light, the same qualities as autumn. Think about the qualities of autumn leaves, light, dry and crackling. In ayurveda ‘like’ increases ‘like’ so if the environment is cooler, dry and lighter our mind and body will start to feel the same.

Fortunately ayurveda provides plenty of tools to help us to attune to each season. Following are some tips for autumn.

Diet
Add more warm nourishing meals to your diet. Spice up your food with herbs that are warm, sweet and nutritive. Autumn is a good time to use fennel, garlic, cumin, coriander, curry leaves and black pepper in cooking and home remedies. It is a good time to swap raw desserts and food for warmer meals especially in the evening. See my Spicy Apples and Coconut Cream recipe.

Lifestyle
Exercise that generates heat helps to pacify vata(wind and ether elements), it also helps to do more grounding and fluid styles of exercise rather than pushing too hard with anything too vigorous or stressful. When you are busy and rushing vata is easily aggravated as the weather is also in transition. This may show up as feeling scattered, spacious or anxious. Routine is great to help counteract this as it helps you feel grounded, it maybe routine in your exercise a morning routine or a structure to your day and week. Meditation, sleep and rest are all wonderful and helpful to calm the wind and ether elements in […]

Baked Spicy Apples with Coconut Cream

As Autumn marks the transition from summer to winter, it is the perfect time for my baked spicy apples with coconut cream. They are also delicious with regular cream! The perfect food as the nights become cooler.

Ingredients
5 or 6 Apples peeled and cored, I like to use Granny Smith
Spicy mix
1 Tbs chopped almonds
1 Tbs currants
1 Tbs chopped pumpkin seeds
½ Tbs sunflower seeds
2 tsp goji berries
2 Tbs of ghee or butter (room temperature so it’s soft for mixing)
1 tsp Chinese five spice
1 tsp cinnamon
1 Tbs coconut sugar
Coconut cream
Remove all the cream from the top of a tin of coconut milk; you can reserve the liquid for a smoothie. Whisk the cream and add some vanilla extract (optional). If you prefer not to use a can of coconut milk you could also use fresh coconut and a high-speed blender if you have them.
Directions
Preheat oven to 150 degrees. Place peeled and cored apples in a baking dish. Add all ingredients of spicy mix in a bowl and combine. Fill the apples with spicy mix. Bake in oven for 1 hour. Remove and serve with coconut cream.

enjoy!
Justine
x

5 Tips from the Ancients to Amplify Your Energy

We are primates and part of nature, so to access deeper and more stable energy reserves we need to align with the rhythms and energies of Mother Nature. In a nutshell ancient wisdom teaches us that to deepen energy five points are important:

Adapt to the Daily Rhythms of Nature; align your internal circadian rhythms with that of nature, rise around the time of the sun, wind down earlier in the evening. Eat your largest meal in the middle of the day when digestion is strongest.
Adapt to the Seasonal Rhythms of Nature; become aware of the weather outside and adapt the body to suit, for example when it’s cold and damp eat warm and nourishing foods, eat seasonally. (Common sense that’s not that common.)
Access the Subtle Body regularly; use breath and movement to tune into your interior space and energy.
Listen to your bodies’ natural intelligence; you have all you need within.
Simplify and slow down; create more space in your life to create more space in your mind.

Living in an urban jungle, it’s easy to override Mother Nature and her rhythms. Artificial forms of energy help with a quick fix, but operating like this long term will eventually lead to dis-ease in the body. Practices such as Yoga, Tai Chi and Meditation are the first steps leading to Subtle Body awareness. This awareness will help you align to the rhythms of nature and amplify your energy. Inhale deeply, then exhale…

enjoy!

Justine

x

 

How to do a Self Abhyanga (Self Massage)

Enjoy this Ayurvedic Ritual to help you stay warm and supple.

Massage is the oldest healing modality on the planet. In the ancient science of Ayurveda there is a practice of self-massage that helps to ground and nourish us. It is ‘Self Abhyanga’  or ‘Self Warm Oil Massage’ (massaging the body with large amounts of warm oil).

I really encourage you to try this as not only will it keep you feeling warm and looking young, it is also a delicious, calming and relaxing experience. It is a simple self-care exercise that you can introduce into your weekly or even daily routine.

There are numerous benefits to Self Abhyanga including the following:

Soothes Vata Dosha
Calms anxiety
Helps build resilience to stress
Increases energy and removes fatigue
Helps to eliminate toxins by stimulating strengthening lymphatic flow
Strengthens and tones skin and body
Grounding and nourishing
Helps with insomnia

Here’s how to do Self Abhyanga:

This massage is best done before your shower, either in the morning or before going to bed.

Select your oil – As a general rule of thumb go with Coconut oil in Summer and once the weather becomes cooler and coconut oil begins to solidify switch to Sesame (Melrose Organic is a good one) or Sunflower oil. Remember, Coconut oil is cooling to the body and Sesame oil will warm you up. For an extra dimension to the experience, you may like to add an essential oil of your choice to your massage oil.
Warm the room you are in and warm the bottle of oil in a bowl of hot water.
Stand on a towel that you don’t mind getting oily.
If you prefer the oil warm, sit the bottle in a bowl of […]

Coriander Chutney

I love the following Coriander Chutney recipe to help cool down any meal. Perfect on hot summer days!

 

Cooling Coriander Chutney Recipe

Ingredients

1 bunch of coriander
Juice of 1 lemon
1/3 cup of desiccated coconut
3cm of fresh ginger peeled and chopped
1 tsp of barley malt or honey
1 tsp of salt

Directions

Blend all ingredients to a paste, store in a glass jar in the refrigerator for up to 7 days. Enjoy as a side dish to almost any meal!