Canggu, Bali, August 2016

Buddhist Monastery, Banjar, Bali, August 2016

Yogi at Hindu Monastery, Kauai, Hawaii, March 2014

The tension we feel in our bodies often comes from weak & dysfunctional breath patterning. When our breath is powerful & balanced, it creates a sense of ease throughout our physical & emotional body. When we are not breathing well, our spine is collapsed, & the diaphragm is weakened, so we begin to rely on the neck & back muscles to hold up our structure & help us breathe.

Weak breathing habits lead to poor posture, which cause tightness & tension as muscles assume the burden of functions they are not designed to perform. It is no longer just the elderly who show signs of poor posture, as habitual slouching & poor alignment increasingly affect young people as well.

Observing muscle balance & posture may lead us to conclude that a slouched person might be holding feelings of depression. Are they depressed from slouching? or are they slouching from depression? If we focus on changing patterns through core breathing, our body will naturally feel light, & our mental energy will be free to express itself. We can become enslaved in a stress cycle simply from poor breathing & the resultant bad posture & negative feelings that this cycle can create. This is an example of carrying "issues in our tissues." When we are aligned & breathing well, it is actually difficult to frown. Conversely, it becomes difficult to smile when one is slouching. Poor breathing leads to poor alignment, which leads to depression, which leads to poor alignment, which leads to poor breathing, & so on. It's easy to become stuck in this stress cycle when our modern lifestyles demand that we spend so many of our waking hours in a chair. Utilising YogAlign core breathing to align our spine & balance our muscular-fascial web, we can positively impact our reservoir of mental & physical energy and the quality of our thoughts.

Your breath defines your movements, your posture, your mood, and eventually, determines your life span. Learn to breathe with purpose & passion, in order to re-create who you are - a vital, passionate & loving being!

Much Love to Michaelle Edwards creator of YogAlign

Thanks to all the beautiful people that participated 
Congratulations Alexandra Holmes @alexcatriona !! You & your bestie have Won the Ultimate Mount Pamper Package ... Oh Bliss
Contact us for details 
Love to you all & have a special weekend ?

A special thanks to Kelly from Mount Skin & Body, Jasmine from Cocorose, Lisa from Satori Lounge & Nicole from Zen Float Spa.  You women are the best! xxxx

Take action ... small micro moments every day to create your extraordinary life!

Women's Weekend Wellness Retreat

Join us Friday afternoon 27 to Sunday afternoon 29 September 2019

Take time to return your whole being back to a place of balance & harmony through connection, nutrition, yogalign & meditation, at the tranquil Mana Retreat in the Coromandel. 

This is your opportunity to reset yourself, in time to embrace summer & the Christmas craziness  

A wee bit about us ...

 

Jaz's wholistic lifestyle approach will enhance your energy levels, mental well-being & awareness. Registered Nurse, Naturopath, Massage Therapist, Alchemist - Founder of Cocorose IG:cocorose_nz

 

Leonie is passionate about supporting people to find their joy, while creating a vibrant, healthy & balanced life. Therapeutic YogAlign Instructor, Reiki Master, Massage Therapist, Nurse, EFT Facilitator, Nature Lover, Design & Art Admirer IG:leonie.gypsetlife

 

An insight into Your retreat weekend 

 

Nutrition

 

Create your awareness around the connection of gut health, emotional well-being, energy levels, immunity & weight management. Let us help you gain a fresh perspective on low moods & anxiety.

 

YogAlign

 

A therapeutic style of yoga from Hawaii, that connects breath, posture, mindfulness & movement practices into your everyday. A tool to help align yourself with your passions & purpose. Yoking all facets of yourself - mental, emotional, spiritual & physical.

 

Meditation 

 

Finding your own unique meditation practice to bring more joy, stillness & presence into your life.  

 

Create

 

Lift your spirits, creating your own rose facial spritzer & essential oil blend to take home. The perfect calming, anti-aging & hydrating products for sunny days. 

 

Nourish

 

Delicious & nutritious vegetarian food & you don’t have to lift a finger! Tea & coffee provided. Sorry no meat, drugs or alcohol. Re-energising & gentle bush walk with coastal views. 

Workshop

On the importance of a healthy gut and how it effects your mood & well-being

Connection

 

Connecting with like-minded individuals, while exploring the intricate connection of your mind, body, spirit & surroundings.

 

Pamper

 

Free use of Sauna.  Massage treatments, as therapists are available, at an extra cost.  $40 30mins & $80 60mins.

 

Sleep

 

Two nights twin shared accommodation, towels & bedding included. Some single rooms available.

 

Investment

 

$450 per person. An additional $60 single room supplement available - limited number only.

 

Internet

 

Wifi available in the main centre building. Mobile reception available.

 

Location

 

608 Manaia Road, RD1, Coromandel, 3581. Allow 2.5 hours for your drive from Tauranga.

 

Book

 

Enter into your calendar now! Friday 27 September 2019, check-in 4pm includes dinner, to Sunday 29 September, check-out 2pm includes lunch Sunday. All planned events are completely optional ... if you decide you need to sleep in instead of a morning walk or yoga ... You can :) Email or ring Leonie for further information and to book your spot lThis email address is being protected from spambots. You need JavaScript enabled to view it. or mobile 0274 96 96 33. We look forward to hearing from you.

GIVEAWAY! ? Dreamy Pamper Day For Two

Do you dare to rest & rejuvenate?
You owe yourself, the love that you so freely give to others. 

Here’s a chance to do just that with your bestie …

? A private therapeutic YogAlign session for yourself & your friend @leonie.gypsetlife
? Then slip into @mountskinandbody for an hours indulgent massage & facial skin treatment each
? Pop next-door @satorilounge to delight in a delicious sushi lunch for two
? Then it’s time to find your zen @zenfloatspa to completely melt away any excess tension
? The self love continues, with take-home luxury organic skincare products from @cocorose-nz 

To enter, follow all 5 local businesses on IG & FB & tag a friend in the comments. Each tag is an entry. Drawn Friday 11 October 2019!

#selfcare #selflove #metime #nourish #bestfriends #bliss #mtmaunganui#supportlocal @leonie.gypsetlife @cocorose_nz @mountskinandbody @satorilounge @zenfloatspa

Your office chair is killing you! 
As children, our discs are more watery in substance, but the discs thicken with age & poor posture, leading to less mobility & stiffness of the spine. The thickening is a result of how our fascia system works: where there is tension or compression, the body will produce an excess of collagen fibres, thickening the discs. As the disc thickens, the gel-like nucleus losses water & compresses, leading to spinal nerve impingement, pain & stiffness.
We can assist our disc physiology by practicing good alignment & doing therapeutic exercises that increase spinal extension. 
Avoiding caffeine, cigarettes, & alcohol can help disc hydration, since these substances act as diuretics. 
Practicing Yogalign that optimises engagement of the natural spinal curves can be like getting a good nights sleep, helping your discs & vertebrae to remain youthful & supple. 
Sitting well is an essential tool for surviving the modern lifestyle which often revolves around sitting in chairs. Learning to correct poor breathing habits & aligning the spine can fix much of what is hurting in your body. 
Modern life with increased use of technology can lead to round shoulders, kyphosis & dowagers hump & premature ageing! 
Contact me for an appointment if you would like to learn some simple tools to increase your awareness of how you are breathing & moving, so you can feel more at ease in your own body & have more energy everyday ... perfect time to get fit & supple for all those fun summertime activities ?

Take time to return your whole being back to a place of balance & harmony through connection, nutrition, yogalign & meditation, at the tranquil Mana Retreat in the Coromandel. 

This is your opportunity to reset, in time to embrace summer & the Christmas craziness  

A wee bit about us ...

 

Jaz's wholistic lifestyle approach will enhance your energy levels, mental well-being & awareness. Registered Nurse, Naturopath, Massage Therapist, Alchemist - Founder of Cocorose IG:cocorose_nz

 

Leonie is passionate about supporting people to find their joy, while creating a vibrant, healthy & balanced life. Therapeutic YogAlign Instructor, Reiki Master, Massage Therapist, Nurse, EFT Facilitator, Nature Lover, Design & Art Admirer IG:leonie.gypsetlife

 

An insight into Your retreat weekend 

 

Nutrition

 

Create your awareness around the connection of gut health, emotional well-being, energy levels, immunity & weight management. Let us help you gain a fresh perspective on low moods & anxiety.

 

YogAlign

 

A therapeutic style of yoga from Hawaii, that connects breath, posture, mindfulness & movement practices into your everyday. A tool to help align yourself with your passions & purpose. Yoking all facets of yourself - mental, emotional, spiritual & physical.

 

Meditation 

 

Finding your own unique meditation practice to bring more joy, stillness & presence into your life.  

 

Create

 

Lift your spirits, creating your own rose facial spritzer & essential oil blend to take home. The perfect calming, anti-aging & hydrating products for sunny days. 

 

Nourish

 

Delicious & nutritious vegetarian food & you don’t have to lift a finger! Tea & coffee provided. Sorry no meat, drugs or alcohol. Re-energising & gentle bush walk with coastal views. 

Workshop

On the importance of a healthy gut and how it effects your mood & well-being

Connection

 

Connecting with like-minded individuals, while exploring the intricate connection of your mind, body, spirit & surroundings.

 

Pamper

 

Free use of Sauna.  Massage treatments, as therapists are available, at an extra cost.  $40 30mins & $80 60mins.

 

Sleep

 

Two nights twin shared accommodation, towels & bedding included. Some single rooms available.

 

Investment

 

$450 per person. An additional $60 single room supplement available - limited number only.

 

Internet

 

Wifi available in the main centre building. Mobile reception available.

 

Location

 

608 Manaia Road, RD1, Coromandel, 3581. Allow 2.5 hours for your drive from Tauranga.

 

Book

 

Enter into your calendar now! Friday 27 September 2019, check-in 4pm includes dinner, to Sunday 29 September, check-out 2pm includes lunch Sunday. All planned events are completely optional ... if you decide you need to sleep in instead of a morning walk or yoga ... You can :) Email or ring Leonie for further information and to book your spot lThis email address is being protected from spambots. You need JavaScript enabled to view it. or mobile 0274 96 96 33. We look forward to hearing from you.

Cut the CRAP and Live Your Life with Energy, Joy & Passion 


That’s Caffeine, Refined sugar, Alcohol & Processed food 

Now lets take a look at Refined Sugar ... a weakness of mine!

But, in reality, there's really nothing to love about refined sugar. It makes us put on weight, increases the size of our liver, makes us unwell, and ages us inside and out, leaving us tired, fat and wrinkled. As well as being highly addictive, refined sugar drags valuable nutrients out of our body.

How to give sugar up:

Don't use sugar as a reward - treat yourself with something else instead, like a beauty treatment, movie or a new book.

Eat plenty of chromium - helps control you blood sugar levels & banish sugar cravings. Good sources include eggs, molasses, liver, kidney, wholegrains, nuts, mushrooms & asparagus. 

Supplement your diet with glutamine - this amino acid squashes sugar cravings. It can be found in most health food stores. Take one tablespoon in a small glass of water whenever you get a sugar craving.

Include unprocessed, good quality proteins in your diet - sugar cravings often come from a lack of protein in your diet. If you are having a sugar craving, try having a slice of chicken or some nuts to banish the urge for sugar.

Include healthy essential fatty acids with your meals - they are important for optimal health & can help reduce sugar cravings, as you body is full of good fats.

If you feel you absolutely must have sugar, always eat sugar at the end of a meal, never before. Protein & fat slow the rate at which sugar floods into your bloodstream. The slower it hits your blood, the less of a rush you'll get, which means less of a slump. Better options would be a piece of fruit with a handful of almonds, thin-skinned fruit salad - cherries, blueberries, blackberries, strawberries & raspberries.

Thanks James Duigan

 

 

Alignment Begins With Freeing the Breathing Process

Alignment is important in yoga & the poses we do should be consistent with good posture & good alignment. Good alignment should be practiced in all of our daily activities - both in your yoga practice & beyond the yoga mat. Becoming aware of how we use our body from moment to moment is the key to being well-aligned & pain-free. The ideal yoga practice enables one to create a state of presence in all actions of every movement.

Alignment, to a great degree, is dictated by how we are breathing. Shallow breathing creates poor posture. Deep-centred breathing aligns us in a natural position. In YogAlign, we emphasise that it's not what we're doing, but how we are breathing when we're doing it, that determines postural balance & quality of movement. YogAlign teaches us to have truly functional breathing skills, not just in our yoga practice or exercise positions, but in every way we use our body all day long. Using the movements of deep breathing, we can align ourselves from the inside out. The emphasis & intention of each pose in the YogAlign method is to practice functional body positions that empower our ability to move efficiently & breathe deeply. This supports our body's natural alignment & fosters function, ease, & comfort in our daily life. 

Michaelle Edwards - Creator of YogAlign

If you feel you are not performing at your peak, have discomfort or pain, need tools to create awareness around deep, functional breathing that helps calm the nervous system and heal the body, want more energy to do more of the activities you love, contact me for an appointment time that suits you. YogAlign is beneficial at any age or fitness level. Click "YogAlign" then "Booking" under the menu on the home page. Scroll down to "Book a Session" and fill out your details, day and time preference, or you can ring me to discuss, thanks Leonie 0274 96 96 33.

 

 

Cut the CRAP and Live Your Life with Energy, Joy & Passion 


That’s Caffeine, Refined sugar, Alcohol & Processed food 


Let’s look at caffeine first.
Caffeine can have some real benefits but it’s the way most of us drink it that’s the problem. 
Excess caffeine stimulates your nervous system, causing your adrenals to pump out cortisol, a hormone which helps your body respond to stress. All that extra cortisol floats around your system for hours after you’ve drunk caffeine. So people who are drinking coffee or tea all day are basically flooding their bodies with fat storing hormones. 
Caffeine past lunchtime also disrupts the way you sleep, & a lack of good quality sleep encourages your body to store fat, especially around your middle. 
On the plus side, caffeine can help your body burn fat & it also boosts your performance when your exercising (have it at least an hour beforehand). Organic coffee is also packed with antioxidants, & it’s great for your digestion, helping to get your bowels going in the morning, keeping your body nice & clean & toxin free.
Reduce your daily brew to 1 or 2 cups of organic coffee or tea, in the morning. 
A splash of organic milk or cream, could be cow or coconut, helps your body burn fat more efficiently & helps keep your blood sugar levels steady ❤️☕️❤️

Thanks James Duigan 

Join us in store for Sweat Sunday Yoga with Leonie Main

About this Event

"With the discovery of YogAlign several years ago, I have found a yoga method that completely resonates with myself and has given me a powerful tool for self-healing. Ever since I can remember I have had unique challenges, particularly with my flexibility. Now practicing YogAlign I am enjoying seeing the results of unlocking chronic tension, and moving with more ease and flow, improved posture, strength and energy levels. Prior to the physical gains I have made with YogAlign, I would never have dreamed of becoming a yoga teacher due to my very poor flexibility.

 

YogAlign is a complete healing modality that integrates everything human beings need to heal – breath work, massage, fascial restructuring, neuromuscular re-patterning, and the use of functional postures based on natural alignment of the spine and healthy, functional biomechanics.

 

Michaelle Edwards has created YogAlign as a safe and accessible path to wellness, increased energy and longevity that will benefit many.

 

The YogAlign system will help you develop the tools and self-reliance that exits within you, allowing your body to heal itself by supporting it with proper alignment, breathing, nutrition, self-awareness and self-love.

Mats provided.

Set yourself up for a funday Sunday - YogAlign yoga classes both 21 & 28 July from 8.30-9.30 am, 121 Maunganui Rd, Mt. Love to see you there. 

Book thru Eventbrite 

 

Tapping and Your Beliefs

One thing I didn’t know about then but am a huge fan of now is Tapping. I would rather use a technique that helps me to heal on all levels before agreeing to prescription drugs or medical or surgical treatments.  That’s why I like Tapping and encourage you to try it for just about everything

Tapping, or Emotional Freedom Technique (EFT), is a scientifically proven and very practical way to decrease stress hormones in your body. Studies show that people who use Tapping recover very quickly from whatever ails them, often in just a few sessions.

Whether you use it to reduce physical symptoms or for changing limiting beliefs, Tapping has the effect of releasing the emotional memories associated with your symptoms or beliefs. This happens when you acknowledge your symptom or a traumatic event while accepting yourself completely and tapping your fingertips on a series of acupuncture points on your face and body. Tapping these points sends a calming signal to your brain reducing the stress response. When stress hormone levels are decreased, you have much more access to the part of yourself known as the “Wise Mind,” the part that can guide you to the right answers and allow you to heal.

How Tapping Works

There are 12 major energy meridians in your body that have been used in traditional acupuncture for more than 5,000 years.  When the healthy flow of energy becomes blocked in your meridians, it also becomes blocked in your physical body. Tapping uses these acupressure points, but instead of using needles, you use your fingertips to tap the energy points on your body. 

When you tap on the energy points linked to a specific organ or system, you input energy directly into that meridian. Tapping, while using a positive statement — such as, “I have everything I need within me to create the financial abundance I desire” — works to clear your meridians and any emotional blocks from your body’s bioenergy system, bringing it back into balance.

Tap Away Beliefs That Keep You Tied To Energy Vampires

No matter what the dilemma is in your life – whether illness, grief, pain, financial distress, excess weight, bad relationships – or if you just want to be more effective in stating and implementing your goals – Tapping really can help.

The reason Tapping works is because you are shifting and then releasing energy patterns that no longer serve you.  So, if you have what I call an Energy Vampire (or narcissist) in your life, Tapping can work to help you rid yourself of the beliefs that keep you stuck in your relationship and that can haunt you even after you have released an Energy Vampire from your life.

The beliefs and feelings that keep you in relationships with Energy Vampires include: 

  1. Feeling responsible for other people’s feelings.  Most of us know that our feelings are our responsibility; others’ feelings are their responsibility.  However, empaths often find themselves taking on the feelings of others.  
  2. Thinking it’s your job to fix someone.  You feel you must rescue the other person and help them fit into an image of the way you believe things “should be.”  
  3. Having intense feelings of shame.  Typically, people who have narcissistic parents feel shame on a deep level and believe that they must serve their parents or suffer the consequences, including emotional and physical abuse.
  4. Needing to be perfect.  Having a narcissistic or mentally ill sibling or parent can leave you feeling like everything is your fault.  It’s common to beat yourself by working too hard, restricting food, or trying to be perfect in other ways and always feeling like you fall short.
  5. Blaming yourself for your good fortune.  Empaths who are involved with narcissists often think that blaming themselves and feeling guilty protects them somehow from the narcissist’s moods and bad behavior.
  6. Feeling you are not good enough.  Many empaths involved with narcissists feel that they are “not good enough” and that they have to earn love.  

If you have any of these feelings or emotional patterns, you are a target for Energy Vampires.  The good news is that Tapping on whatever you’re feeling helps to release those feelings and free yourself from the emotional patterns that keep you stuck in relationships with Energy Vampires.  For example, you can use the phrase “Even though I feel that I am not good enough, I love and respect myself.”  Or, “Even though I punish myself by trying to be perfect, I love and respect myself.”  

For more powerful & illuminating insights from Dr Christiane Northrup, check out her interview with Jessica Ortner on "Dodging energy vampires: An empath's guide to evading relationships that drain you & restoring your health & power". This interview is through facebook, tap on the link below to listen to the interview or google if this doesn't work for you :)

https://www.facebook.com/followingJessicaOrtner/videos/vb.266434333195/10155621955403196/?type=2&theater

 

 

To celebrate fashion icon Coco Chanel we take a look at some lesser known facts about the legendary designer.

Nuns taught her everything she knows

Chanel’s sewing trade was taught to her by none other than the nuns who ran the Aubazine Abbey, an orphanage where she grew up. Both she and her sister Julia were sent there after their mother died.

Chanel would sing before she sewed

at age 18, Chanel was too old to remain at the Abbey and faced the choice of becoming a nun or heading out in to the world. In these early years she would sing at a Moulin-rouge style cabaret frequented by officers.

Coco is not her real name

It was in these formative years that Chanel, born Gabrielle, would acquire her nickname Coco from her male admirers who possibly chose the name based on the two popular songs with which they remembered her performances by, “Ko Ko Ri Ko”, and “Qui qu’a vu Coco”,

She lied about her age

For years Chanel claimed to be born in 1893 instead of 1883 – making her 10 years younger. Before you laugh, it may not have been for the reason you are thinking. It was apparently done to diminish the stigma that her humbler beginnings of poverty, illegitimacy and orphanhood bestowed upon her in 19th century France.

Before clothes, hats were her forte 

After meeting a rich ex-military officer and textile heir Etienne Balsan, Chanel became his mistress and moved in to his chateau in 1908, aged 23. It was their she began her interest in fashion designing and creating hats for rich acquaintances   as a diversion, which eventually led to her commercial venture – a millinery shop in Paris (financed by her lover of nine years a wealthy English Industrialist called Arthur Edward ‘Boy’ Capel – a friend of Balsan, who sadly died in 1919)

Chanel revolutionised fashion for women

If it wasn’t for her looser designs  and relaxed style – achieved through the use of jersey that up until then had been used for men’s underwear – women might still be wearing restricting and uncomfortable corseted clothing. thankfully the generation of women loved her for it and so Maison Chanel was established at 31, Rue Cambon in Paris (which remains its headquarters even today). Becoming a fashion force to be reckoned with in Paris, thanks to her striking bob haircut and tan, the mother of modern style launched her own fragrance in 1922 – which remains popular the world over.

She closed up shop and became a nurse

World War II was a turbulent time for the designer. In 1939 she closed the doors to her shop in Paris and became a war-time nurse but after the war fled controversy surrounding her affair with a German officer and headed to Switzerland. In 1954 she would end this self-imposed exile and return to Paris to take on the men dominating the fashion industry – introducing pea jackets and bell bottoms.

Katherine Hepburn played Chanel in a broadway show

A broadway musical of Chanel’s life opened in 1969 with Hepburn taking on the role of the designer – we’re sure that she had Coco’s renowned unabashed confidence down pat.

We have her to thank for the LBD

In October 1926 Chanel unveils the Little Black Dress. Done in the ‘flapper’ style that marked the design of this era, Vogue anoints the LBD design “the frock that all the world will wear” – how right they were!

She worked until her death

Having worked furiously to finish her latest couture collection, Chanel dies in 1971 aged 88. Two weeks after her death the ivory tweed suits and white evening dresses are sent to the runway and met with a standing ovation.

Thanks MiNDFOOD for article.

"My life didn't please me, so I created my life." Coco Chanel

 

The quality of what you eat and drink creates the foundation for your health or illness. To eat the most nourishing foods you can afford and have access to is vital to long term health.

The perspective of acidity concerning foods and drinks is similar to the ancient Ayurvedic system of high and low ash foods, and modern naturopathy of the mucusless diet. Ash and mucus being substances that clog up the inner space creating resistance to proper functions in the physical, nervous and energetic systems.  Similar comparisons could be a haze of smoke or fog obstructing your vision, or sinus congestion making breathing difficult, or trying to speak clearly when there is a mucus ball in the throat.  Except in this case the acidity or mucus is systemic – it is everywhere in your body.

“The quality of what you eat and drink creates the foundation for your health or illness.”

The connection is that the body uses mucus, cholesterol, water and dissolved calcium to neutralize acidity. When you are in the process of working to alkalize and detoxify the body, consuming acidic inducing foods and drinks could slow down the process and can be counterproductive to what you are working to achieve.

What to eat to alkalize

The best foods for detox are mainly fruits of all varieties.  From the perspective of nutrient density, berries are denser in nutrients and antioxidants than melons and fruits. For practical purposes you can consume as much as you can find, considering seasonality and the place you live on the planet, and also budgetary considerations of course. Overall, fruits of all varieties are the best for detoxification and provide readily available nutrients without taxing the digestive process.

“The best foods for detox are mainly fruits of all varieties.”

Many often ask, “What about the sugar in fruits?”  Fresh, raw fruit sugar is fructose which absorbs directly into the cells and does not need insulin produced by the pancreas to transport it into the cells like glucose.  All the other forms of starch from grains, nuts, seeds, roots, vegetables, honey, even meat have to be broken down to glucose and need insulin like a taxi to transport it into the cells.  The energy factory in the cells called mitochondria use the sugar molecules to produce energy.

In this sense fruit sugar from raw fruits is a superior food when you are detoxing because it requires minimal loss of energy.  Whereas everything else you eat will require more energy to break down into the single element of glucose.

The human system runs on sugar so there is no way around it. Grains contain more sugar than fruits when broken down. This is why grains are complex carbohydrates and fruits are simple carbohydrates. So to make it simple—we can take in easy to digest fruit sugar or difficult to digest glucose sugar.

Sprouting is one of the very best and easiest ways to get proper nourishment.  The sprouts are strongest, most packed with qi, protein, enzymes, vitamins and minerals during days 2-4.  It is best to sprout a variety of beans and seeds enough for consumption within 2-3 days.  You can learn how to do this on Youtube.  If you are a vegetarian or vegan and your diet is not predominantly raw fruits and green juices then you may not be getting enough nutrients, sprouting is the best way to fill in the nutritional gaps.

Green juices are amazing.  Although raw and cooked veggies are very good, the juice is better for alkalizing for the simple reasons of having more readily available nutrients and less energy expenditure towards digestion. Humans do not have enzymes to break down cellulose. This means you get minimal nourishment from a supposedly healthy bowl of salad and that’s why we mention green juices as the most efficient way to get the nutrients and alkaline effect.

Seaweeds are also an amazing source of nutrients, and the super minerals they contain are alkalizing.  They are far superior than vegetables grown on land because of soil quality erosion through many decades of bad agricultural practices.  Organic farms are better, but the food is nowhere as strong as it used to be. Therefore seaweed stands out as a super food and alkalizing agent.

What to avoid eating in order to alkaline

The major acidic, high ash, mucus food and drinks are meat, dairy, coffee, soda, caffeinated tea, pharmaceutical drugs, alcohol, nuts, seeds, chocolate and grains.

This may seem like “all the fun” stuff for some people. But with everything taken into consideration you can still do the best you can under the given circumstances.  Try to eat as much fruit and green juices all day long if possible before you dive into the other foods. Work toward consuming 60%-80% of your overall food intake as fruits and then greens. It is definitely easier to do this diet if you live in the warmer climates. In colder climates you have to be proactive by freezing whatever you can find in the summer months. It takes some work and planning but its very doable.

Other major sources of acidity

Stress hormones like adrenaline and too much estrogen and testosterone in the body are extremely acidic. Therefore chronic stress is the number one contributor to many illnesses.  Yoga, relaxation and balancing the sex hormones will go a long way in contributing to a healthy system.

The Low FODMAP Diet 

 
If you suffer from irritable bowel syndrome (IBS), gas, bloating, bowel incontinence, constipation, diarrhoea or other digestive disorders, you may be surprised how something as simple as restricting certain foods from your diet can dramatically reduce the symptoms you’re experiencing.

An example of such diet restriction is a low FODMAP diet. FODMAP is an acronym for fermentable oligosaccharides, disaccharides, monosaccharides, and polyols, which are types of carbohydrates that may stay get stuck in your gut and ferment there.

What exactly are FODMAPS?

The mentioned saccharides (sugar chains) and polyols (sugar alcohols), if left undigested, end up in the lower portion of the large intestine. Here, there are broken down by bacteria.
Based on an Australian study published in the Journal of Gastroenterology and Hepatology last October 2009, this fermentation process sucks in water and lets out hydrogen, carbon dioxide, and methane gas which collectively expand and stretch the intestinal walls. This leads to bloating, abdominal or pelvic pain and distension as well as other related functional gastrointestinal symptoms.(1)

Here are examples of such carbohydrates considered under FODMAPS:

  • Fructose (a monosaccharide): corn syrup, honey, fruit sugars, agave
  • Lactose (a disaccharide): Dairy such as yoghurt, cheese, milk
  • Fructans (oligosaccharides): Wheat, asparagus, onions, artichokes, garlic
  • Galactans(oligosaccharides): Legumes like lentils, soybeans, and beans
  • Polyols: fruits with seeds or pits such as avocados, cherries, apples, plums, peaches, and figs.

When you consume FODMAPs, they may pull water into your small intestine, leading to diarrhoea. In people with IBS, FODMAPs can travel to the gut or large intestine without being digested fully. Bacteria in the gut interact with these undigested food particles which cause bloating, gas, and pain.

Note, however, that not everyone is sensitive to the same type of FODMAPs. Therefore, it is crucial to identify the actual culprit.

What is the low FODMAP diet?

The low-FODMAP diet is a dietary plan that avoids or removes FODMAPs completely for up to four weeks. It is designed to relieve patients from digestion-related problems caused by FODMAP. It is assumed that if FODMAPs are the actual cause of your condition, you will feel better during or after this diet.

In this diet, you are still allowed to eat a lot of food choices. The only difference is limiting your carbohydrate intake to only the foods with low FODMAP content, hence the diet’s name.

 

Aside from those already mentioned, here are examples of foods that are high-FODMAP and are not to be consumed by someone under the diet.

  • Anything made with whole grains like wheat, rye, or barley
  • Artificial sweeteners like those in chewing gum and other candies
  • Watermelon
  • Cauliflower
  • Dried fruits
  • Mushrooms
  • Cashews
  • Ice cream
  • Pistachios

On the other hand, here are low-FODMAP foods that are recommended for consumption:

  • Kale, spinach, and other green leafy vegetables
  • Almond
  • Tomatoes
  • Bananas
  • Coconut
  • Bell peppers
  • Tangerines
  • Blueberries
  • Carrots
  • Grapes
  • Oats
  • Cucumbers
  • Potatoes
  • Quinoa
  • Rice
  • Soy milk

Of course, there are other food choices that make it to the high-and low-FODMAP lists. So, it is still recommended to consult a dietitian and gastroenterologist to limit your FODMAP consumption without sacrificing a well-balanced, healthy diet that provides all your nutritional needs.

Who will benefit from a low-FODMAP diet?

Since it is designed to relieve symptoms related to digestion, it can benefit anyone who is suffering from such. However, it is now emerging as a treatment for other conditions such as:

  • Specific autoimmune disorders like eczema, multiple sclerosis, or rheumatoid arthritis
  • Other Functional Gastrointestinal Disorders (FGID)
  • Fibromyalgia, recurrent migraines, and other conditions known to be triggered by eating specific foods
  • Small intestinal bacterial overgrowth (SIBO)

A low-FODMAP diet has also been specifically proven to be a treatment for Irritable Bowel Syndrome or IBS.

A study published in the Gastroenterology and Hepatology Journal in 2012 suggested the low-FODMAP diet as a treatment for IBS(2).

About four years later, another study published in the Clinical and Experimental Gastroenterology Journal cited evidence on the efficacy of the low-FODMAP diet.(3) Reportedly, it caused relief for up to 86% of IBS patients that participated in the diet, with significant improvement in other gastrointestinal symptoms like bloating, abdominal pain, diarrhoea, constipation, distention, and gas.

Severe constipation can be debilitating and can lead to straining during bowel movement, haemorrhoids, and bowel prolapse. However, it is still recommended to be a short-term diet since the long-term effects are still unknown. Strict low-FODMAP dieting is also not advised due to the risk of inadequate nutrition and negative effects rooting from changes in the gut microbiota. FODMAPs are not actually all bad, many foods rich in FODMAPs encourage good bacterial growth in the gut.

In fact, about 3 out of 4 people with IBS were found to have eased symptoms right after starting a low-FODMAP diet while the most relief was experienced seven days or more into the plan, according to a study published in the journal Gastroenterology.

However, before starting a low-FODMAP diet, it is crucial first to confirm that you actually have IBS which can be improperly misdiagnosed or mistaken for bladder pain or uterus pain. These are entirely different conditions that require a different treatment approach.

How a low-FODMAP diet is followed

Following the diet does not simply involve getting rid of FODMAP-rich food, but is more complicated than what you could be expecting. It involves three different stages: restriction, reintroduction, and personalisation.

Stage 1: Elimination or Restriction

The first stage involves strictly avoiding high-FODMAP food for no longer than about 3 to 8 weeks only to maintain your gut health. Some people already notice symptoms to subside and improve during the first week, but many continue to finish all eight weeks.

Once you have found relief for your digestive symptoms, you can continue to the next stage. If your issues were not resolved, like what happens to about 30% of the people who try the diet, talk to your doctor about other non-diet treatments or alternatives.

Also, review and recheck your ingredients list and FODMAP information, and look at other factors that could be contributing to your IBS.

Stage 2: Reintroduction or Rechallenge Phase

The next stage involves reintroducing high-FODMAP foods through a system. Its purpose is to identify which FODMAPs are tolerable and establish your tolerance or threshold level because most people are only sensitive to a certain type.

In this step, you have to test specific FODMAP foods for three days each. Preferably, do this under the supervision of a dietitian. All throughout this stage, your low-FODMAP diet continues. Meaning, even if you can tolerate a FODMAP food, you still can’t eat it regularly until the next stage.

Stage 3: Personalization

Also called the modifies low-FODMAP diet, this still restricts your FODMAP intake. However, the types and number of servings will be adjusted to cater to your threshold as determined in the previous stage.

This is an important stage which will determine your diet flexibility and variety. These are associated with long-term improvement in your quality of life, overall well-being, gut health, and compliance.

Benefits of the Low FODMAP diet

More than 30 studies(4) have proven the low-FODMAP diet to provide the following benefits:

  • Reduce digestive symptoms including bloat, reflux, bowel urgency, prolapsed bowel, constipation, diarrhoea, and stomach pain.
  • Better quality of life

Numerous studies have provided evidence that a low-FODMAP diet can be beneficial for patients suffering from IBS and other gastrointestinal conditions. If you have any of these, give the low-FODMAP diet a try. It might be the answer to your digestive problems.

Add this shot of sunshine to your morning routine, to maintain winter wellness & boost the immune system!

  • anti-inflammatory
  • anti-oxidant
  • helps digestion
  • reduces nausea
  • helps fight winter bugs
  • good source of vitamin C
  • prebiotic 
  • good fibre
  • mood booster
  • benefits your skin & so much more

Blast in your nutribullet (or something similar):

1 cored apple

juice of 1 lemon

1/2 - 1 tsp fresh ginger

1/2 - 1 tsp fresh turmeric

tsp oil

2-3 grinds of black pepper 

The oil & pepper helps the goodness of the other ingredients to be absorbed & utilised by your body. I add a little warm water so it is easier to drink. Serves 2 peeps. Bon appetite! 

This shot makes you glow from the inside out. 

Hot tip ... turmeric turns things yellow, so if you want to brighten your toothy grin try Ayurvedic oil pulling. I use coconut oil, about a teaspoon. Swish it around your mouth for about 10 mins, it lso helps to remove built-up toxins. After swishing, spit oil out into a paper towel & bin or compost.

Craving some time out?  No cooking, dishes or interrupted conversations for 2 whole days!

Reset in time to embrace summer & the Christmas craziness  

A wee bit about us ...

 

Jaz's wholistic lifestyle approach will enhance your energy levels, mental well-being & awareness. Registered Nurse, Naturopath, Massage Therapist, Alchemist - Founder of Cocorose IG:cocorose_nz

 

Leonie is passionate about supporting people to find their joy, while creating a vibrant, healthy & balanced life. Therapeutic YogAlign Instructor, Reiki Master, Massage Therapist, Nurse, EFT Facilitator, Nature Lover, Design & Art Admirer IG:leonie.gypsetlife

 

An insight into Your retreat weekend 

 

Nutrition

 

Create your awareness around the connection of gut health, emotional well-being, energy levels, immunity & weight management. Let us help you gain a fresh perspective on low moods & anxiety.

 

YogAlign

 

A therapeutic style of yoga from Hawaii, that connects breath, posture, mindfulness & movement practices into your everyday. A tool to help align yourself with your passions & purpose. Yoking all facets of yourself - mental, emotional, spiritual & physical.

 

Meditation 

 

Finding your own unique meditation practice to bring more joy, stillness & presence into your life.  

 

Create

 

Lift your spirits, creating your own rose facial spritzer & essential oil blend to take home. The perfect calming, anti-aging & hydrating products for sunny days. 

 

Nourish

 

Delicious & nutritious vegetarian food & you don’t have to lift a finger! Tea & coffee provided. Sorry no meat, drugs or alcohol. Re-energising & gentle bush walk with coastal views. 

 

Connection

 

Connecting with like-minded individuals, while exploring the intricate connection of your mind, body, spirit & surroundings.

 

Pamper

 

Free use of Sauna.  Massage treatments, as therapists are available, at an extra cost.  $40 30mins & $80 60mins.

 

Sleep

 

Two nights twin shared accommodation, towels & bedding included. Some single rooms available.

 

Investment

 

$450 per person. An additional $60 single room supplement available - limited number only.

 

Internet

 

Wifi available in the main centre building. Mobile reception available.

 

Location

 

608 Manaia Road, RD1, Coromandel, 3581. Allow 2.5 hours for your drive from Tauranga.

 

Book

 

Enter into your calendar now! Friday 27 September 2019, check-in 4pm includes dinner, to Sunday 29 September, check-out 2pm includes lunch Sunday. Book now, This email address is being protected from spambots. You need JavaScript enabled to view it.

How to relax for stress relief

 

Historically, relaxation has often been associated with “wasting time”, however, this is something we need to shake. Regular relaxation and stress management are important for physical and emotional health. Here are a few tips on how to relax your body and mind…

If your body’s stress response is triggered throughout the day and if it doesn’t know how to return to its regular state of relaxation afterwards, you may find yourself in a state of chronic stress.

Chronic stress is the type of stress that can do a lot of damage to your health, contributing a whole host of stress-related health problems, including heart disease, the common cold, and high blood pressure, just to name a few. Learning relaxation techniques can help you restore your body to its natural state when you’re feeling stressed and will help you deal with stress in a healthy way in future. If you can become less reactive to the stressors that you face and can recover more quickly from it if you do react, your body and mind will thank you for it.

Relaxation can occur when you’re taking some downtime, i.e. sitting in a comfy chair, reading a good book. But sometimes it’s helpful to have a more structured plan for relaxation as, in the face of stress, you’ll have a whole toolbox ready to help you recover. It will also mean you actively choose strategies that build resilience rather than merely distracting you from what’s creating stress for you on a given day. Learning to relax your body and your mind can be more effective than either one on its own, obviously.

How to relax

Here are some of the best relaxation strategies you can use to combat stress…

Breathe

Breathing exercises should be your first line of defence against stress. The beauty of these for relaxation is that they can be used anytime, anywhere, and they work quickly. They’re also very easy to master. Start with deep breathing. To do this, breathe in through your nose and feel your chest fill with air. Then, breathe out through your nose. As you do so, place one hand on your belly and another on your chest. Focus on feeling your belly and chest rise as you breathe in, and fall as you breathe out.  

Meditation

How to relax: Meditation

The wonderful thing about practising meditation is that it allows you to “let go” of everyday worries and literally “live in the moment.” People who meditate regularly report improvements physically, mentally, and spiritually, using it as a technique to not only combat stress but prevent it in the first place. To begin a meditation practice, you will need to find a quiet spot, away from the phone, television, friends, family, and other distractions. Meditation practices often involve learning breathing or mantra techniques. Initially, your mind may wander when you first start meditating, but by training your mind to focus on the moment, you will feel relaxed and more centred. Most experts recommend meditating for about 20 to 30 minutes at a time. Beginners may find it difficult to meditate for this length at first, but don’t despair. It will become easier once you are meditating regularly.

Music

Playing music is a great way to relieve stress and promote relaxation. When at work, keep a pair of headphones at your desk so you can enjoy your music for yourself. This technique often helps to provide a safe space to help you to recharge, even if you are in a room full of people. Because music brings real benefits in terms of wellness (music therapy is a growing field), it can be conveniently used effectively for relaxation as well. 

Exercise

How to relax: Exercise

It may seem that exercise is the opposite of relaxation, but a good workout can actually make you feel more relaxed afterwards for a few reasons. First, working out can be a good way to release stress and blow off steam. Second, the endorphins released during a good workout can aid relaxation quite nicely. Additionally, exercise can get you into a state of flow where it’s difficult to stay stressed—your body has to move toward relaxation as your stress response begins to reverse.

Have Fun

Yes, these relaxation methods don’t all have to be clinical and practised. Letting loose and having fun with your family and friends is an excellent way to relieve stress and experience relaxation. Most people don’t prioritise this as an important part of life—they don’t fit time for it in their busy schedules because they don’t realise the value of fun for balance as well as physical and emotional health. So schedule some downtime in your calendar, it’s just as (if not more) important than any other pressing matter.

If you focus on stress management regularly, in a relatively short time you can learn to more easily relax when you need to, and build resilience toward stress.

Read more: A relaxed body promotes healthy eating

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