BLUEBERRY CHEESECAKE + POMEGRANATE DRIZZLE

BASE INGREDIENTS

108g Almonds

75g Coconut flour

108g soaked dates

3 tbsp coconut oil

3 tbsp cashew butter

½ tsp vanilla

pinch sea salt

1 tbsp lemon juice

Pulse all together in food processor to make the cheesecake base. When a dough like consistency has formed, transfer to a silicon mould or cling film lined-cake tin and press firmly into base.

CHEESECAKE INGREDIENTS

108 mls maple syrup

250 mls coconut milk (chilled)

50 mls coconut oil

10g xylitol

2 tbsp fresh lemon juice

325g cashews, soaked and drained

1 tsp vanilla powder

150g blueberries

2 tbsp blue spirulina powder

Blitz all ingredients except blueberries and spirulina in blender (it’s helpful to add liquids to jug first, to prevent the blender from clogging). When smooth, pour ½ of filling onto cheesecake base and chill until firm.

Blend berries and blue spirulina powder with remaining cheesecake filling, and when the white layer is set, pour on top and return to chill in fridge or freezer.

POMEGRANATE DRIZZLE SAUCE

Juice from 1 pomegranate

2 tbsp maple syrup or agave

1 tsp beetroot powder

Blend and drizzle.

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SOUPER BROTH

You can enjoy this with chicken or prawns, if you wish. It’s up to you!

You can enjoy this with chicken or prawns, if you wish. It’s up to you!

3 cloves garlic, smashed

2 tbsp finely grated ginger

1 tbsp fresh grated turmeric

1500 mls chicken bone broth (or use your own homemade vegetable broth)

500 mls water

ground black pepper, to taste

2 handfuls coriander, chopped or roughly torn

vegetables of your choice (I used mushrooms, carrots and courgette)

sea salt or pink Himalayan rock salt, to taste

  1. Combine garlic, turmeric, ginger, stock, water into a large pot.

  2. If adding chicken, simmer for 5 – 10 minutes over a low heat until chicken is cooked through and flavours have infused into the stock.

  3. Add vegetables and continue to cook for another 2-4 minutes.

  4. Season with ground black pepper.

  5. Add coriander and season with salt just before serving.

  6. Serve in large bowls and sip slowly.

SPINACH + COCONUT SOUP

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olive or coconut oil

80g onion, chopped roughly

8g garlic, chopped (roughly 1 large clove)

80g leek, white only, finely chopped

80g celery, diced

1 can coconut milk

500g green peas (fresh or frozen)

180g spinach leaves

smoked Maldon sea salt + ground black pepper

1. Heat oil in large pan.

2. Sauté onions until translucent, adding garlic, leek, and celery throughout the process.

3. Add coconut milk and bring to boil, then reduce to simmer.

4. Add peas and cook for 2 minutes.

5. Remove from the heat, stir in spinach leaves (reserving some for garnish later), and blend using a hand blender or high-speed blender.

6. Add more liquid as desired to bring your soup to a consistency you will enjoy.

FLAX CRACKERS (for the people with extra juice pulp at home!)

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COURGETTE + PARSNIP CRACKERS

¼ cup flaxseeds, ground

2 courgettes (pulp)

1 parsnip (pulp) / juice pulp of 2 courgettes / juice pulp of 1 parsnip

sea salt

garlic powder

olive oil

1 tbsp Apple Cider Vinegar

1 cup pumpkin seeds, soaked overnight

Whizz everything except pumpkin seeds in a food processor until smooth. Add pumpkin seeds and pulse until well combined but still crunchy. Spread onto lined baking sheet and dehydrate or bake on 200C for 20 minutes, turning & scoring half way through.

CARROT SWEET POTATO + CORIANDER CRACKERS

¼ cup flaxseeds, ground

1 sweet potato (pulp)

2 carrots (pulp) / juice pulp of 2 carrots / juice pulp of 1 sweet potato

sea salt

chilli flakes

coriander

olive oil

2 tbsp Apple Cider Vinegar

1 cup sesame seeds, soaked overnight

turmeric

ground black pepper

Whizz everything up in a food processor, spread onto lined baking sheet and dehydrate or bake on 200C for 20 minutes, turning & scoring half way through.

BEETROOT CRACKERS

¼ cup flaxseeds, ground

2 cups beetroot pulp

sea salt

chilli flakes

garlic powder

1tsp garam masala

olive oil

1 tbsp Apple Cider Vinegar

1 cup sunflower seeds, soaked overnight (optional) or ¼ cup ground almonds

Whizz everything except sunflower seeds in a food processor until smooth. Add seeds and pulse until well combined but still crunchy. Spread onto lined baking sheet and dehydrate or bake on 200C for 20 minutes, turning & scoring half way through.

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GLUTEN-FREE CUPCAKES (PALEO)

BANANA CUPCAKES

200g almond flour

pinch salt

1 tsp baking powder

2 eggs

2 tbsp water / brewed coffee

1/2 tsp Apple Cider Vinegar

4 tbsp maple syrup

1 tsp vanilla

4 tbsp coconut oil

1-2 bananas

RASPBERRY CUPCAKES

175g almond flour

pinch salt

1 tsp baking powder

10g Maca

2 eggs

2 tbsp water

1/2 tsp Apple Cider Vinegar

4 tbsp maple syrup

1 tsp vanilla

4 tbsp coconut oil

1 tbsp lemon juice

150g raspberries

BLACKBERRY CUPCAKES

175g almond flour

pinch salt

1/2 tsp baking powder

2g butterfly pea powder @

3 eggs

5 tbsp maple syrup

1/2 tsp Apple Cider Vinegar

1 tsp vanilla

4 tbsp coconut oil

2 tbsp lemon juice

150g blackberries

BLUEBERRY CUPCAKES

175g almond flour

pinch salt

1/2 tsp baking powder

2g blue spirulina powder (I use Raw Nice)

3 eggs

5 tbsp maple syrup

1/2 tsp Apple Cider Vinegar

1 tsp vanilla

4 tbsp coconut oil

2 tbsp orange blossom

150g blueberries

20 minutes

STRAWBERRY CUPCAKES

225g almond flour

pinch salt

1 tsp baking powder

1 tbsp xylitol

3 eggs

1/2 tsp Apple Cider Vinegar

1 tsp vanilla

4 tbsp coconut oil

1 tbsp lemon juice

100g slices strawberries, plus extra for serving

METHOD

Line a muffin/cupcake tin with paper cups (or use silicon moulds) and preheat oven to 175C.

Sift dry ingredients into a bowl.

Beat in eggs, followed by wet ingredients. Mix well until smooth. 

You can use a blender for these recipes if you wish, but I think it’s easier to do this by hand! 

Pour mixture into cupcake moulds and bake for 20-30 minutes or until golden (or blue!!) in colour.

Take lots of photos and share on social media! Then scoff :)

blackberry, raspberry, blueberry, banana + coffee, strawberry cupcakes

blackberry, raspberry, blueberry, banana + coffee, strawberry cupcakes

SWEET POTATO DAHL

For Kate and Steve :)

INGREDIENTS

1 tsp garam masala

1 tsp turmeric

1 red chilli, chopped (avoid

seeds if you don’t like spice!)

200g red lentils

2 sweet potatoes

800mls water or veg stock

1 0 0 g s p i n a c h , r o u g h l y chopped

METHOD

1. Fry chilli with coconut oil, then add garam masala and turmeric for 1-2 mins.

2. Add sweet potatoes until a little coloured.

3. Add lentils and boiling water or stock to the pan.

4. Simmer for 10-15 mins or until potato is tender but not overcooked. Add any extra veggies you’d like around 5 minutes before the potatoes are ready.

4. Before serving, remove from heat, add spinach to pan and stir through.

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QUINOA RISOTTO

INGREDIENTS

1 clove garlic, crushed

1 small onion, finely chopped

1 cup cooked red quinoa (though any quinoa is fine)

pinch sea salt

1 carrot, diced

1 courgette, chopped

4 asparagus spears

1 tbsp nutritional yeast (optional)

METHOD

Fry onion in 1 tbsp oil or ghee (I used sesame oil) until translucent.

Add garlic and, when fragrant, add carrots and fry for 2-3 minutes.

Add courgette and asparagus.

When vegetables start to soften, add quinoa.

Season with salt and pepper, stir in nutritional yeast if desired.

Enjoy!

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AUTUMN VEGETABLE SOUP

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250g carrots, chopped

250g parsnips, chopped

250g butternut squash, chopped

600mls veg stock

olive oil or ghee (I used both)

pinch paprika

1 tbsp olive oil

fresh parsley

Celtic sea salt + freshly ground pepper

1. Heat oil in pan.

2. Sauté carrots and parsnips for about 5 mins.

3. Add squash, stock and bring to the boil.

4. Reduce heat and simmer for about 10 minutes or until veggies are soft.

5. Blitz in a blender or food processor.

6. In a small pan heat 1 tbsp oil, add pinch paprika and chopped parsley.

7. Drizzle over your soup and stir.

BUCKWHEAT MACA-CHAI BOWL

Buckwheat Maca-Chai Bowl

BUCKWHEAT MACA-CHAI BOWL

Ingredients

½ cup buckwheat

1 tsp chai spice mix

1 tbsp Pukka Herbs Cacao Maca Magic

1 tsp maple syrup

serve with fresh fruit and bee pollen

Method:

Rinse buckwheat in filtered water, strain, and let sit in a warm cupboard to sprout. Water buckwheat regularly over the next 24 hours until it starts to sprout.

Add buckwheat to food processor with maple syrup, chai spices and cacao maca mix and blitz until combined.

Serve with sliced fresh berries.

CHICKPEA CURRY

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CHICKPEA CURRY

Part influenced by my trip to India, part trying to use up ingredients in my cupboard!

1 onion, 2 cloves garlic, ghee, 1 star anise, 2 black cardamom, 1 tsp cumin seeds, 1 tsp coriander seeds, 1 tsp turmeric, 1 tbsp garam masala 1 can chickpeas, filtered water or 1 tin coconut milk.

Optional: pumpkin seeds to top

  1. Dice onions and crush garlic.

  2. Heat 2 tbsp ghee or oil in pan, and add 1 tsp cumin seeds to test heat is ready

  3. Fry onions in hot ghee until translucent.

  4. Add garlic and spices.

  5. Add drained chickpeas and stir.

  6. Pour water or coconut milk and simmer for 5-10 minutes.

  7. Extra spice may be required - it’s up to you.

  8. Serve with whatever you want!

N I T R O  J U I C E

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Great for your blood and great if you are training or lacking energy.

Juice the following:

1 beetroot

1 carrot

1 Apple

1 orange

½ inch piece ginger

¼ lemon

Blend in with:

1 tsp ginseng

1 tsp echinacea

½ tsp maca


Nitric oxide helps make blood flow more freely (and therefore transport vital nutrients) around the body. How? It is a vasodilator, which signals blood vessels to relax (that means they expand). Nitric oxide is produced by nearly every type of cell in the human body and one of the most important molecules for blood vessel health, especially as it increases blood flow and lowers blood pressure. This in turn helps decrease the growth of arterial plaque and blood clotting. BEETROOT is high in dietary nitrates which our bodies can convert to nitric acid. Garlic, leafy greens and citrus fruits are also good sources. NITRIC OXIDE is a bit of a secret weapon for athletes that helps boost endurance as it increases blood flow to muscle tissue: bringing oxygen to our hard-working muscles and removing metabolic waste.

The last 3 ingredients are fantastic if you know you are adrenally fatigued, whether that’s from exercise, work, family life, your social life, difficulty sleeping or all of the above. There are plenty other ADAPTOGENS you can try. Best thing is to find one (or two) you like, can easily get down you (either straight, in a juice or with a meal) and will take regularly so that it actually has a chance to make a difference.

A raw dessert recipe without nuts - allergen free!

The raw food movement is taking the world by storm, yet it’s leaving some of us out: what about those with nut allergies? Almost all raw desserts contain copious amounts of nuts and dried fruit to replace traditional baking ingredients such as eggs and sugar. Nuts are a fantastic source of good fats (e.g. Omega-3 fatty acids) and dried fruit provides phytonutrients and energy, but it does leave those less tolerant or even allergic in need of an alternative. Not only this, incidents reported in the media are raising the question in the food industry “what can we use instead of nuts and seeds to keep our customers safe?” Admittedly this only effects a minority, but when it comes to life or death it is simply not worth the risk of a single nut.

Creative Nature Superfoods launched “free-from” snacking in the raw food market. In a world where health food seems to be the new processed food, Creative Nature focuses on healthy eating authentically.

Read on for how I’m using them in my raw desserts!

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RASPBERRY COCONUT CHEESECAKE

BASE INGREDIENTS:

5 Goji Bars from Creative Nature Superfoods

1 tsp beetroot powder

2 Medjool dates, soaked 15 mins in water and drained

1 tbsp desiccated coconut

CHEESECAKE FILLING:

100ml coconut oil

1 tin coconut milk

200g raspberries, fresh or frozen

25g xylitol

TOPPING: fresh raspberries

  1. Pulse all BASE INGREDIENTS in food processor until a dough forms.

  2. Press dough into a silicon mould, or cake tin double-lined with cling film.

  3. Blend CHEESECAKE FILLING ingredients in a high-speed blender until smooth.

  4. Pour cheesecake filling over base and leave to set in fridge or freezer.

  5. Decorate with fresh raspberries.

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FISH CURRY

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Fish tonight? Don't worry too much if you don't have every spice ingredient at home- just get creative and create a flavour you enjoy. Vegan? Don't use fish and add more veggies #genius 

For more recipes like this you can follow me on Instagram @victoriaadams

RECIPE

2 tsp garam masala

1 tsp turmeric

½ tsp smoked paprika

½ tsp cumin

250g white fish fillet, cut into bite-sized chunks

1 onion, finely sliced

2 garlic cloves, finely sliced

thumb-sized piece ginger, finely chopped or grated

400g can coconut milk

200g fresh tomatoes, halved or quartered

100g broccoli

2 cubes homemade fish stock (optional)

fresh coriander to serve

Optional extra: green beans, sweet potato, fresh peas, spinach

Combine spices in a small bowl. Coat fish with half the spice mixture and season with salt and pepper. Set aside.

In a medium lidded frying pan on a low heat, sweat onions, ginger and garlic until translucent. Add water or oil if necessary to prevent drying/burning.

Add the remaining spices and cook gently for 1 minute or until fragrant and slightly dry.

Pour in the coconut milk, bring to the boil and simmer for 3-5 mins to reduce slightly, then add the fish.

Take the lid off and add broccoli and tomatoes.

Remove from the heat when vegetables are soft and stir in fresh coriander.

Season to taste and serve with basmati rice or cauliflower rice, if you like.

How Rose can literally make your life better

Rose - the scientific reason you deserve a bouquet from your beloved

ROSE PETALS - THE SCIENTIFIC REASON YOU DESERVE A BOUQUET FROM YOUR BELOVED

ROSE PETALS - THE SCIENTIFIC REASON YOU DESERVE A BOUQUET FROM YOUR BELOVED

ROSE PETALS FOR YOUR PHYSICAL AND EMOTIONAL WELLNESS

I love using Rose! A few drops of rose oil on my yoga mat, to scattering rose petals over my desserts, and occasionally in the bath tub! There is something about using Rose that instantly makes me feel warm, comforted, and content. If I am experiencing any sense of anxiety, insecurity or self-doubt, rose brings me back to my centre, my femininity, my strength. It’s a way of making me feel indulgent without cracking open the Milk Tray!!

STRESS SUPPORT: ROSE HELPS STRESS-FILLED CRAVINGS DISAPPEAR

The aroma of roses can melt away our stress and tension, and is immediately uplifting. Do you think it’s coincidence that the rose is harnessed as a gift to console grief or adorn romantic interests? Traditionally, the aromatic oils from rose petals appeal to all the senses, not just smell: rose is cooling, and ingesting rose cannot only calm those very hot type-A personalities, but also has been proven to increase sexual function in both men and women (Farnia et. al., 2015). How does it do this? Rose has an effect that balances stress and emotional hormones, calming down the nervous system and allowing the rest of your hormones to work in sync. Rose petal tea is great for reducing stress levels after a long day, as well as helping to induce sleep if you struggle to wind down.

ANTIMICROBIAL

You might have heard that bouquets were traditionally used to cover up bad odour. Along with other aromatic plants, rose prevents the spreading of microbes. Try rose water mixed with a saline solution for infected eyewashes. A cup of warm rose tea is packed with Vitamin C that will fight infection, help improve immunity and safeguard you from colds and infections. Drink it as a tea to provide relief from a runny nose and cold. Have it cold to alleviate a sore throat. Rose is also an effective anti-allergen: use your cold rose water home-brew for mild sunburn, rashes and allergies.

YOUR SKIN + BEAUTY

Rose is tightening and toning for the skin, and even proven to help alleviate canker sores and other inflammatory breakouts from head to toe. Rose petals are rich with antiseptic, anti-bacterial and anti-inflammatory. Its antioxidative properties make it an ideal home cure for various skin conditions, including acne. Read on to make a rose water that you can use orally or topically for your skin. Drinking rose water or washing your face with this will help lock in moisture to keep your skin soft ad hydrated. Rose’s antioxidant properties (it’s packed with vitamin A and Vitamin E) help clear blemishes, leaving you with a softer, smoother and more radiant younger-looking skin. Rose’s antioxidant effect reduces the effect of free radicals which damage skin, which will delay ageing. It is effective at reducing dark circles too.

ROSE FOR HORMONAL HEALTH

Rose petals can work in an adaptogenic way as far as our health is concerned - they have been show to both help reverse menorrhagia (abnormally heavy bleeding) as well as act as a styptic. It has been used historically by midwives. So be careful! Rose’s power on the female reproductive system varies from person to person. Two cups of warm tea with black pepper (which acts as a synergen) and honey is said to help decongest blood flow and reduce pain. It’s also a good home remedy for irregular periods.

NUTRITION + DIGESTION

Rose’s bright hue is indicative of the presence of phytonutrients, like antioxidants, carotenoids, anthocyanins, and bioflavonoids. Scatter a few dried rose petals on your desserts, cereals and in tea! Rose contains organic acids such as citric, malic acid and pectin- these are known to boost the digestive power of the body. A stronger digestive system makes for a safer gastrointestinal tract, more equipped to fight against diseases and infections. It also helps to expel waste more efficiently, nourishes gastric mucosa (lining of the gut walls) and sets a stronger foundation for the growth of good bacteria in your gut. As rose is a natural laxative, it is less invasive than over-the-counter drugs or something stronger like Senna. Again, Rose Tea has an adaptogenic response as it can alleviate not only constipation, but also diarrhoea and dysentery.Drinking Rose water regularly is also known to alleviate urinary tract infections.

WEIGHT MANAGEMENT

Replace your midday snacks with a hot rose tea twice daily. This zero calorie drink is something akin to green tea, will a lesser stimulative effect. It will calm down hunger pangs and as it helps control cravings you can move forward in your fat loss journey.


ROSE RECIPES

Rose Water - face wash, eye wash or mouthwash, antimicrobial gargle, sunburn soother

Crush rose petals before adding to hot water. Brew for 5-15 minutes.Drink immediately or allow to cool before applying topically to the skin.

Rose + Pistachio Granola

½ cup Tahini, ⅓ cup maple syrup, 1 tsp Vanilla pods or powder, ½ tsp cinnamon, ¼ tsp sea salt, 2 cups oats, 1 cup pistachios, Rose petals, 1 tbsp Matcha @omgmatchatea - this is the one I use, took me ages to find a Matcha I actually LIKED!

Preheat oven to 180C.

In a large bowl, combine maple syrup, sea salt, vanilla, cinnamon, matcha and tahini. Stir well.

Stir in oats and pistachios.

Spread out thinly and evenly onto a lined baking sheet, pressing the mixture together.

Bake for 10-15 minutes, then remove from oven to flip.

Bake for another 5-10 minutes.

Shake and stir granola a little in between baking.

Allow granola to cool, then toss with dried rose petals.

If you fancy giving Rose a try, I buy mine from here

Yours always,

Victoria x

How Matcha supports your yoga practice as well as your wellness

How Matcha supports your yoga practice as well as your wellness

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I am not a big coffee drinker. I only ever remember to drink the herbal tea I’d made by the time it’s gone cold. For most of my adult life, I’ve stuck to water, freshly-extracted juice and – in my broker days – wodka or wine. But then there was OMGTea: the Matcha that tastes amazing and has improved my health and happiness tenfold. It has been good enough for Zen Buddhist Monks for over 800 years, and fancy enough to grace the drinks menus of countless coffee shops and even cocktail bars. Drinking Matcha will mirror the benefits your Yoga practice offers, as well as enhance them. Here’s why I am drinking it, and how OMGTea has shown me how to love Matcha…

 

HOW MATCHA WILL HELP YOU IF YOU’RE STRESSED AND OVERWORKED

My former job left me wired enough from stress. I didn’t need coffee to give me that get up and go in the mornings; my adrenal glands were already pumping out adrenaline and cortisol on overdrive. I stayed away from caffeine and other stimulants as much as possible because they stress the adrenal glands, and used yoga and meditation to ground me. This is where Matcha comes in – it is fantastic to drink for those who are over-stressed, tired, and quite likely adrenally-fatigued.

 

HOW MATCHA CAN ENHANCE YOUR MEDITATION AND YOGA PRACTICE

Buddhist Monks drank Matcha because it actually enhanced meditation, allowing them to relax the mind but remain energised. It offers the body a boost of energy without jitters, anxiety or that inevitable crash – call it a “clean pick-me-up” if you wish. Matcha is the perfect boost I need before a physical yoga class. It does not cause disruption to my stress hormones or the mind chatter that I am working to quieten in my practice.

I’ve noticed a huge difference since incorporating good-quality Matcha into my own diet and wellness menus on the retreats I run. My sleep has improved and the way I practice yoga has changed. I relax more quickly in both body and mind, my entire practice feels more grounded and even my flexibility has improved.

 

Guests who have enjoyed Matcha on the retreats are reporting: “I now have a delicious ritual where I drink Matcha before practice – I am practicing more frequently and enjoying it even more”, “I make my tea, mix residue powder with coconut oil into a face mask and then start my yoga practice – my skin and body feel amazing!” and “I enjoy meditation so much more now, it seems I’ve finally started to get it”.

Katherine Swift, OMGTea’s founder calls it “liquid meditation”. Why does Matcha aid meditation and yoga? 

 

THE SCIENCE BEHIND MATCHA’S BENEFITS ON STRESS AND THE NERVOUS SYSTEM

The components in Matcha work synergistically with the small amount of caffeine it contains to reduce physiological and psychological stresses. Matcha is rich in the amino acid L-Theanine. It boosts alpha brain waves to promotes a more alert state of relaxation, which keeps you calm, focused, and energised for hours. L-Theanine enhances yoga and meditation because it creates an effect similar to that which meditation itself can produce – calming the nervous system (rather than over-stimulating it, like caffeine does) and regulating our blood sugar levels – good enough for Tibetan monks and modern day yogis alike.

L-Theanine combined with other components such as Theophylline promote a better-timed and more sustainable release of energy. This energy is less likely to end with the “slump” or “crash” usually associated with drinking coffee. This is because it inhibits sharp and sudden insulin spikes. Nor does Matcha stimulate the production of cortisol, your body’s stress hormone. Not only does it promote mental alertness alongside a state of calm, L-Theanine increases the production of dopamine and serotonin, the feel-good hormones which enhance mood, focus, concentration and memory.

So, in a nutshell, the combination of caffeine, phytonutrients, antioxidants and amino acids produces a fabulous effect on Matcha drinkers. Whether you are practising yoga or meditation, working like a Trojan or go fishing at the weekends, your body and mind will be more grounded and better able to handle whatever is thrown your way, with more ease and efficiency. Enlightenment and levitation have not yet been scientifically proven, but watch this space 😉

YOGA ASANA FOR BUSY PEOPLE

There are a few very simple postures you can enjoy at home to either calm or energise you. Give these a go:

Supported Supta Buddha Konasana– this is a gentle hip opener that relieves stress and is a fantastic posture to help reconnect to your breath. Also helps relieve symptoms of PMS and menopause.

Urdhva Dhanurasana– backbends are energising for your body and can also lift your mood!

 

CRIB SHEET – HOW MATCHA MIRRORS THE BENEFITS OF MEDITATION AND YOGA

 

1. Promotes a new state of mind as L-Theanine boosts alpha-wave production.

2. Energises and reinvigorates without over-stimulating the adrenals.

3. Calms and relaxes, promoting the efficiency of thoughts and a more alert mental state.

4. Relaxes muscles and helps burn fat thanks to its high antioxidant content.

 

 

Don't forget - if you fancy giving Matcha a try, you'll get 20% off using code VICTORIA at www.OMGTea.co.uk