YOUR SPRING ESCAPADA HEALTH GUIDE

WHY IS IT IMPORTANT?

Physicians have been seeing increasing symptoms of toxicity in their patients over the last few decades. Hormone imbalances, obesity, mental fog, memory loss, fatigue, lack of vitality, metabolic syndrome, sleep disturbances are all manifestations of toxins building up in our body.  Spring is upon us, a perfect time of year to support detoxification. As the seasons change, many of us are motivated to do ‘spring cleaning’ in our homes and gardens. The same need applies to our bodies. When the body is supported to detox, it can function more efficiently and gain resilience.

As we move from Winter into the Spring season, you may have noticed feelings of invigoration within you, with an urge to exercise and reconnect with nature, spending time outside in the sunshine, working in the garden. With the changing seasons, it is important to understand the natural changes which occur inside our body in response to the outside seasonal change. In Eastern Medicine, health is considered to be good when a balance between mind, body and the environment is maintained. To do this it is very important to adapt ourselves to the seasonal routine/regimen suitable for each season (diet and lifestyle changes). Spring is a season of energy, vitality, and celebration, but the changing environment creates changes in one's constitutional balance that should be addressed via diet and lifestyle changes. Also, the season change can affect some of us differently than others, e.g., the blooming flowers may make some individuals happy, the resulting pollen may exacerbate allergies in other constitutions.

Therefore as seasons change:

So should our eating habits, lifestyle and physical activity accordingly. Simply because, our body is built in such a way that it responds to every season in a unique fashion. When we fail to do so, that is when imbalance/diseases come knocking.

SPRING TIME

It is the long-awaited change of winter to spring. Seeds sprout, flowers bloom, and the sun warms the earth. There is a sense of renewal and new life all around. While winter was a time to conserve energy and reduce activity, spring is a time of regeneration, new beginnings, and a renewal of spirit. Spring is the ideal time for cleansing and rejuvenation for overall health and well-being.

Spring corresponds to the "Wood" element, which in turn is conceptually related to the liver and gallbladder organs, these two organs are usually the primary targets for springtime cleansing and health regimens. . According to the philosophy of Chinese medicine, the liver is responsible for the smooth flowing of Qi (energy) throughout the body. When the liver functions smoothly, physical and emotional activity throughout the body also runs smoothly. 

DETOX EFFECTIVELY!!

Put the juicing book down! Our bodies have some pretty amazing systems in place to make sure we don't become toxic but we need to support it in the right way to reduce/eliminate toxins. There is a misconception that our liver is just a dirty filter that needs to be rinsed out. (It's not. The liver doesn't store toxins, it transforms unsafe molecules into safe molecules that can be more easily removed from the body.)

So with that lets shift our attention to supporting the powerhouse that is our Liver!

OUR LIVER HEALTH GUIDE

~ NOURISHING NUTRITION:

Toxins to avoid:

• Alcohol
• Coffee
• Refined cane sugar
• Artificial Sweeteners
• Artificial additives & preservatives (check for numbers on food labels)
• Hydrogenated oils, often added to snack foods.
• Avoiding processed food altogether can be an easy way to avoid the above 4 items.
• Non-organic meats & diary which may contain hormones, pesticides & antibiotics in their feed.
• Any foods you know that you have a sensitivity to

• Relieve your liver by consuming less, especially highly processed foods and alcohol, while you increase your intake of lightly steamed vegetables and whole grains. In general, it is best to eat foods that are local and clean/organic to ensure that nutrients are dense and you can avoid any added chemicals

• To prevent or alleviate liver Qi stagnation (build up) add these foods to your spring diet: onions, garlic, mustard greens, watercress, asparagus, taro root, cabbage, turnip, cauliflower, broccoli, brussel sprouts, beets, artichokes, carrots, celery, turmeric, basil, mint, horseradish, pepper, cardamon, cumin, fennel, dill, ginger, sprouted grains, sourdough breads, extra virgin olive oil, molasses, kumquats, tangerines, grapefruit, and water chestnuts.

• Taste Sour - Foods and drinks with sour tastes are thought to stimulate the liver's qi. Put lemon slices in your drinking water, use vinegar and olive oil for your salad dressing. Garnish your sandwich with a slice of dill pickle. 

• Pungent-flavored foods stimulate circulation of Qi and blood, enhance digestion, disperse mucus, remove obstructions and improve sluggish liver function.

  Pungent foods you can add in include: mint, spring onions, ginger, horseradish, chamomile and black pepper

• Eating green foods will also help decongest your liver, promote Qi movement upwards and outward, and bring your body into harmony with the season. Nourish and support the liver by focusing on the intake of green, chlorophyll-rich foods: kale, parsley, collard greens.
  

~ MINDFUL MOVEMENT:

• Stretch - The liver controls the tendons. According to Chinese medicine, the liver stores blood during periods of rest and then releases it to the tendons in times of activity, maintaining tendon health and flexibility. Incorporate a morning stretch into your routine. Try yoga or tai qi.
  
  Eye Exercises - The liver opens into the eyes. Although all the organs have some connection to the health of the eyes, the liver is connected to proper eye function. Remember to take breaks when looking at a computer monitor for extended periods of time and do eye exercises

• Do more outdoor activities - Outside air helps liver qi flow. If you have been feeling irritable, find an outdoor activity to smooth out that liver qi stagnation. Try hiking or take up golf

• Increase your movement—start an exercise program of walking, dancing, Qi Gong, yoga, running, swimming
  
  

  ~ TREATMENT

• Get Acupuncture: acupuncture is an amazing and gentle way to even out any ‘stuck bits’ in the body – be it physical, emotional or energetic. If you’re feeling sick, stuck, sad or just plain confused, see your local acupuncturist for a seasonal tune-up. You might find that while you’re doing all the above things in the right way a good acupuncture session or two can really help to turn things around.
  
  

  ~ LIFESTYLE/SELF CARE

• Let go: spring is the time of new beginnings. Let go of anything that was weighing you down during the previous heavy winter months. Take some time to sit down and clarify your goals and values. What brings you joy and happiness? Are you able to replace any of the things that have been negative in your life with these new positive aspects? The liver is a very emotional organ that loves to hold on to old anger and worries. Let these go! Take this season as an opportunity to emotionally relinquish things that are no longer serving you – situations, relationships and emotions – and welcome in the space for new exciting times.

• Enjoy a sauna, steam, or soak to help with detoxification

• Get a facial and/or body treatment to slough off that dull, winter skin

• Walk barefoot to get grounded and reconnect with the season

• Do something spontaneous to rev up that sense of adventure

• Walk through nature and listen to the birds sing

• Call up an old friend you haven’t spoken to in a while and have a good chat

• Laugh

• Spring clean your home

• Try something new

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Detoxing Your Home

Oils for a more natural home

Spring is the perfect time to start detoxing the amount of chemicals you use on a daily basis in your home. This month, on our Instagram interviews, we were joined by archaeologist, climate ambassador and wellness advocate with @doTERRA oils Ana Sofia Fonseca for an inspiring chat on how to make your own cleaning products using essential oils.

Removing chemicals from your home not only has a big impact on the toxins that you and your family are exposed to on a daily basis, but also our environment. Recent scientific research has show that these common chemicals can disrupt our endocrine or immune systems.

When you think of your cleaning product cupboard, how many bottles do you see?

Quality marketing has lead us to believe that we need a different plastic bottle of cleaning product for each little area of our homes. But Ana Sofia guided us through how we can reduce this down to 3-4 bottles of homemade cleaning products that smell wonderful and are not toxic to your health.

And it couldn’t be easier & they really work!

*Interview is saved on our @escapadahealth IGTV grid

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1. Fruit + Veggie Wash

• 4 cups water

• 1 table spoon of cider vinegar

• 10 drops lemon oil

In a large bowl, mix water, vinegar, and lemon oil. Submerge produce in the bowl. Stir produce by hand and make sure that all produce comes into contact with the lemon essential oil. Let it sit in the water for 6 minutes. Rinse with a strainer.

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2. Multi-Purpose Surface Spray

• 500 ml amber glass spray bottle

• 2 tbsp on guard cleaner concentrate or castille soap

• 10 drops Siberian fir essential oil

• 10 drops lemongrass essential oil

Add the On Guard cleaner concentrate or castle soap and essential oils. Fill to top with water.

Spray and wipe!

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3. Window + Mirror Spray Cleaner

• 500 ml amber glass spray bottle

• 3 tbsp distilled white vinegar

• 2 tbsp rubbing alcohol

• 5 drops lemon or grapefruit essential oil

Add all ingredients into a spray bottle and shake well. Spray windows, mirrors and wipe down with microfiber cloth, or paper towel. Store unused solution up to 3 months.

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4. Bathroom deep cleaner

Small jar

1 cup of Bicarbonate of soda

10 drops of melaleuca essential oil

10 drop of lemon essential oil

Add the ingredients to a glass jar and mix well. Wet the surface to be cleaned with water or vinegar or multipurpose surface spray and sprinkle with the cleaner.

Leave for 10-15 minutes and scrub with a sponge. Rinse with water.

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5. Hand Soap

• Jar with a hand pump

• 3 cups water

• 3/4 cup Castile Soap/ Savon de Marseille

• Dash of witch hazel

• 1 tablespoon of Fractionated coconut oil

• 10- 20 drops of chosen essential oil

Put the water, castile soap, witch hazel and coconut oil into the jar. Add 10 to 20 drops of your favourite essential oil.

We suggest: Onguard for anti bacterial, Wild orange & lime, lavender.

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You can find Sofia here - @essentialsofiafonseca ・ www.sofia-fonseca.com

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What Does Self-Care Really Mean?

• Why self-care so important?

Modern-day living has become a juggling act. When we have a lot of pressures, from workload to personal stresses, we mistake the feeling of being under stress for having energy. You run from early morning until late at night, turning yourself into an energiser bunny! In the microcosm of the world that is our body, it is not uncommon for us to exhaust our energetic and nutritional resources. Between holding down a job, maintaining relationships, and caring for a family, we can often negate the energy we earn from sleep, good food and good company. Our daily needs repeatedly outpace our daily intake of energy and the concept of a healthy lifestyle and self-care, or the meaning of, can go out the window. 

Traditional Chinese Medicine (TCM) has been a lifestyle medicine for thousands of years. This means that it is composed of 80% lifestyle/self-care and 20% treatment. In this sense, lifestyle means the way you live every day, how you get up in the morning, what you eat and drink, how you move, what you think and believe in and much more. If there is illness, the illness is treated; if there is no illness, the body is strengthened. Prevention is therefore the main focus rather than waiting for dis-ease to occur. Health is not just the absence of disease, but a feeling of wholeness, resilience and vitality.  In Chinese medicine, self-care is called Yang Sheng which directly translates as ‘nourish life’. Yang Sheng is the self-care part of Chinese medicine which means your self-care practices give you an amazing self-healing system/toolbox, it serves as your daily health maintenance. There is an ancient Chinese proverb: ‘

a drop of prevention is better than a bucketload of cure’.

Nurturing our bodies and our health a little every day is key to a year-round health and well-being system.

• What does self-care really mean?

There is a misconception that self-care just means warm baths and massages. Self-care encompasses anything that you do for yourself to support your physical, emotional, and spiritual health and well-being, it acts as daily health maintenance. A western approach can often be focused on treating disease when it arises, but in China, the mentality is that if you fall sick it is a failure of your Yang Sheng, your daily health maintenance. Basically, your self-care practices should aim to rebalance and resolve all the little niggles that later on can become a health problem/disease. 

We can, at times, follow others’ lead in terms of their self-care rituals but meaningful self-care routines mean taking a moment and tuning into yourself and figuring out what serves you and your health the best, taking into account where your life is at that point. To a busy working mom having a coffee in a cafe by herself might mean self-care but for another, it might be attending her Monday night yoga class to start the week in the best way. 

We all have different needs so take a moment and figure out yours. This approach offers you your own timeless and evolving daily preventative health toolbox, it can be very empowering. Yang Sheng is a concept from ancient China from 5,000 years ago and remains just as relevant today - they really do have it all figured out. 

• How can you best incorporate self-care into your life?

Start small and work your way up. People who succeed have momentum. The more they succeed, the more they want to succeed, and the more they find a way to succeed. Similarly, when someone is failing, the tendency is to get on a downward spiral that can even become a self-fulfilling prophecy. 

Therefore we always invite our clients to choose 4 things (or even less) that they would like to incorporate into their life. It is not limited to 4 but it is important to keep it manageable and small, and build your way up. One self-care practice might simply be to get up 10 minutes earlier and do a 5-minute meditation or practice gratitude. Once these 4 things become part of your habit, lifestyle or mindset (like brushing your teeth, you wouldn’t dream of not brushing your teeth) - repeat this exercise again. This might be in a month or 6 months’ time. The important aspect is, that you are able to maintain these changes and set yourself up for continued success. 

A common trap we can fall into with a modern mindset of doing too much, when it comes to self-care less is more but practicing it mindfully and continuing is the key. 

• What are the positive impacts that these self-care steps can have on your life?

The positive impacts are endless, from your energy, sleep, digestion, hormonal health, emotional well-being and the list goes on. It can sometimes be hard to see the true benefit because you are preventing imbalances every day that would have happened if not for your self-care practices. For example, a simple 1-minute gua sha routine to release tension in the face and jaw can help to prevent headaches, migraines, dental issues and TMJ problems, etc. Like I said at the beginning it is so important for each individual to reflect and decide what self-care practices suit them best and their life, at that particular time. If someone is going through a really stressful time at work or in their personal life, a 5-minute meditation practice can help you manage your stress and in turn make better decisions, improve relationships. These knock-on effects are worth their weight in gold. Self-care can sometimes be viewed as ‘selfish’ but actually, the effect of you practicing good self-care practices ripples out to your family, children, colleagues - you can’t get more positive than that. 

Winter Wellness

SEASONAL ROUTINES

Seasonal routines are a vital cornerstone of health, year around. Balancing the nature of your local climate with lifestyle choices that offset the potential for seasonally-induced imbalances is one of the simplest ways that you can protect your well-being.

Winter is Yin in nature; it is inactive, cold, and damp in contrast to the Summer which is yang in nature; active, hot and dry. So of course our habits and diet must change accordingly. In terms of five elements, Winter is ruled by the water element, which is associated with the kidneys, bladder, and adrenal glands. The kidneys are considered the source of all energy (Qi) within the body. There is a good reason why many animals slow right down, or even hibernate, in Winter - their metabolic rate, breathing and heart rates decrease in order to conserve energy and survive adverse weather conditions. And Winter is the time for us to have our own form of hibernation too, to take the time to go inwards, to work with the passive nature and yielding energy of yin as we build up our defences and regain our strength in preparation for the coming year and the surges of energy that Spring will call for.

What happens during this period lays the seed for the following year.

It is the perfect time for us to embrace the stillness, calmness and introspection, and to take the opportunity for some self-reflection, reconnecting with our inner being as we set our intentions for the start of the new cycle.

Taking Care of our Kidneys

• GET OUTDOORS EVERY DAY

While most of us are taught to fear the sun, moderate sun exposure is a must. As the days grow shorter and cooler and we’re less likely to be outside, we are getting dramatically less day-to-day sun, which can affect our health and our mood. 

Not only is sun important for the production of vitamin D, an essential nutrient that helps to fight inflammation and protect us from cancer, research has found that exposure to the sun in appropriate amounts offers numerous other health benefits.

These include enhancing the mood and boosting energy levels through the release of endorphins, treating skin conditions like dermatitis and psoriasis, relieving the pain of fibromyalgia and inducing nitric oxide, which helps to protect the skin against UV damage as well as promoting wound healing and offering cardiovascular protection.

Even during the winter, it’s important to get outdoors. Just ten minutes a day will give your body the message to make more vitamin D, and it’s likely to boost your mood too. 

• WINTER EXERCISE

Good circulation is the foundation of our health. Efficient circulation keeps the cells of the immune system moving, so that they can work effectively. It also encourages lymphatic drainage, which clears toxic waste. Therefore, exercise is one of the best ways to support optimal physical and mental health through the winter months. Intense exercise consumes energy that we should be conserving during winter.

Practice slower, less intensive exercise routines that need less expenditure of energy. During exercise aim to only break a very mild sweat, if at all, to help conserve your energy. Activities such as gentle yoga, Tai Chi and walking are suitable for this time of year

• Winter Nutrition

Incorporate some miso soup, seaweed and bone broth into your diet. Ensure adequate water intake. Make sure you are drinking high quality, filtered water. Avoid excess salt in your diet. Try and include plenty of black vegetables and fruits in your diet. Keep produce local and seasonal.

• SLOW DOWN

Slow down.....In general, you’ll want to cultivate a light heart and a sharp sense of purpose this winter in order to counter the cold, grey weather and the seasonal tendency toward melancholy and loneliness. Invite warmth into your mind, body, and relationships, and create frequent opportunities for fun and laughter. Try to avoid rushing. Instead, make a concerted effort to embrace a slower, more relaxed pace through the winter months. This is a great time to engage in meaningful relationships and to socialise, but balance your social self with some quiet time, reflection, and stillness. After all, the slow, heavy qualities of the winter months offer a rare opportunity to retreat and check in with ourselves.

Our bodies benefit from maintaining a predictable routine but will also, benefit from keeping things fresh and a bit unpredictable, so do your best to strike an appropriate balance for yourself. Certain parts of your day—like the times that you rise, work, eat, and sleep—can easily be consistent from one day to the next, while other times of day can provide for some variation and spontaneity. Start your day with a short but invigorating morning routine. It is generally appropriate to sleep a little later in the winter, but you will feel fresher and more motivated if you are up by about 7 a.m

• FOCUS INWARDS

Important practices to nourish the Water element/energy for winter health include:

• listening to your body

• reflecting on who you are

• accepting yourself as you are

Drive and will, belong to the Water element. Winter is a great time to develop and plant the seed of your intentions. This prepares the soil as you enter the growth energy of spring, where you bring actions to your plans.

It is the time to nurture yourself and reflect on your inner ideas of what you desire for your life. Avoiding entertainment that is overly exciting/dramatic helps your mind to rest and internalise. Instead, seek entertainment that stimulates reflection and contemplation. Curl up beside the fire with a good book or podcast.

Meditation is a great way to slow your mental and emotional system. Focusing inwards reflects the seasonal inward movement of your Yang Qi. A fifteen minutes daily practice can have profound effects throughout your day. All it requires is finding a quiet space and concentrating on your breath.

• KEEP WARM

Keeping warm is important, cover up and avoid exposure to the cold. In particular, covering up the lower back and neck area when outside. Scarves, beanies, gloves, jumpers and no midriff-baring tops are the way for winter.

Keep your feet warm as the sole of your foot is where the Kidney meridian begins. It is important to not walk barefoot on cold floors, to avoid cold entering into the body.

A hot water footbath before bed, with Epsom salt added, is great to help keep warm and nourish your Water energy. This draws heat away from your head and body. This helps to internalize your thoughts, contributing to a good nights sleep. It cools your body core, inducing melatonin production, which makes us feel sleepy.

• GET YOUR SEASONAL TUNE UP

A seasonal tune up works in much the same way as getting your car serviced, motorists are advised to regularly  check the oil and water levels,  give the tyres a once over and top up the antifreeze in order to keep their cars running efficiently.   

At certain periods of the year, the body can have difficulty adapting to change and can tire or deplete easily, leaving it more vulnerable to disease. Traditional Chinese medicine recognises this and uses acupuncture to smooth the transition. Acupuncture is known to strengthen your immunity. It not only treats pain but it improves digestion and elimination, balances emotions, strengthens your lungs and strengthens your body’s defenses to get you winter ready.

getting our Immunity winter ready

With the world re-opening, how many of you have started to feel like your immune system is under pressure & constantly in fighting mode? So instead of reaching for the bottles of endless supplements, let’s dig a little deeper and see how can you strengthen your immune system naturally.

In reality, strengthening our immune system is about training it to do its job correctly. That is, we want to be able to fend off the things that can hurt us—such as viruses, pathogenic bacteria, and parasites—while remaining nonreactive to benign things like pollen and foods.

Boosting the immune system refers to allowing the immune system cells to readily do their job.  If the body is perfectly healthy and functioning, this will be much easier.  If the body is taxed by stresses, illnesses, or malnutrition, it will be harder.  Thus, in Chinese medicine, the focus is not always on strengthening the immune system specifically, but rather the whole body to allow the immune system to function optimally.  Since the immune system resides in the blood and lymphatic system, proper circulation of these systems is essential to good health and must be promoted.

Our immune system is like a protective blanket that keeps the cold, excessive heat, wind and illness away. Let’s support the blanket to allow it to function effectively.

The bottom line is that a healthy body is dependent on a strong immune system; the good news is that there are many ways to perform immune-system upkeep and not just by avoiding some destructive habits, stressors, and toxins but by embracing natural immune boosters and adopting behaviors that support immunity.

1. GUT HEALTH

The most important thing one can do to cultivate strong immunity is to start where the immune system really resides: the gut. Whether you have chronic allergies, frequent infections, or autoimmune problems, you likely have some damage to the health of your microbiome and digestive tract. This is where about 80% of your immune cells hang out, and it's where our bodies decide what is friend and what is foe. By strengthening our gut health, we are much less likely to get sick, have allergies, and develop autoimmune disease.

TOP TIPS FOR GUT HEALTH:

• Eat regularly

• Eat in a relaxed state of mind - no eating on the go

• Eat seasonal and local produce

• Lots of variety, taste and colour in your food. Our microbiome thrives with variety

• Reduce sugar, caffeine, and alcohol

• Eat probiotic and fermented foods

• Avoid unnecessary anti-biotics

2. INCORPORATE BONE BROTH

Our grandmothers knew what they were talking about, seeing as how the bone broth industry has exploded. The benefits of drinking and cooking with organic bone broth have far-reaching effects on the immune system. The natural gelatin, collagen, and amino acids tend to the gut, improve wound healing, and help support the health of individual immune cells such as lymphocytes. So, there is definitely a good reason to drink homemade chicken soup when dealing with a cold or the flu.

3. USE NATURAL ANTIMICROBIALS TO WARD OFF INFECTION.

One of the best ways to build your immune strength daily is through a few key superfoods. These foods can be incorporated on a daily basis so that you are constantly improving and boosting your immunity while eating yummy foods.

Garlic: Garlic is a powerful antioxidant with antimicrobial, antiviral, and antibiotic properties. It's also a natural decongestant! The sky really is the limit with this flavourful ingredient, and you can work it into pretty much any meal. At the first sign of an infection, start taking one raw garlic clove daily, or use concentrated allicin extract.

Oregano oil: This oil has a long history of being used and an antimicrobial, antiviral, and antifungal. It can also be used topically to treat antibiotic-resistant staph infections of the skin (MRSA) as well as taken internally to combat yeast infections.

Manuka honey: Quite a bit of research exists on the benefits of honey as a natural immune booster, natural anti-inflammatory agent, and antimicrobial agent. Manuka honey in particular—native to New Zealand and Australia—is even registered as a wound-care product in those countries. Manuka honey has substances that can kill bacteria topically, and when ingested, it can even work synergistically with antibiotics to improve their efficacy.

Ginger: This pungent root is a powerful anti histamine and decongestant that delivers a one-two punch against cold symptoms. Add it to stir-fried dishes or boil it to make a cup of ginger tea with some added lemon and honey for a pleasant and healing hot drink.

Tumeric is known to bolster the immune system, purify the blood, strengthen digestion, and eliminate natural toxins from the digestive tract. Tumeric tablets offer an incredibly easy way to ingest the beneficial properties of this well-known golden yellow spice.

4. GET YOUR EXERCISE ON

Proper exercise helps to release accumulated tension, move stagnant mental and emotional energy, and improve circulation. It also reduces the impact of the stress hormones that make the body more vulnerable to colds and flu.. It also improves digestion, bolsters the body’s detoxification mechanisms, encourages proper elimination, promotes relaxation in the body, and supports sound sleep—all of which serve to protect and support the immune system. But before we all rush to the gym, it only takes a few minutes of low-intensity exercise such as walking to trigger the release of feel-good endorphins. Anything that gently increases your circulation is going to help. Exercise does not need to be strenuous to be effective. Simple, mild exercise like yoga, qi gong or swimming relaxes your body and mind, which eases daily stress.

5. Restoration

Sleep is critically important to the immune system. Studies have shown that when animals are completely deprived of sleep, they suffer a total loss of immune function—resulting in death. In humans also, sleep deprivation severely compromises immunity. Chronic sleep deprivation and disruption of the sleep-wake cycle cause an activation of the inflammatory immune response. Lack of sleep decreases the activity of T-cells (a crucial type of immune cell). Aim for seven to eight hours of sleep on a regular basis and avoid all-nighters.

6. LUNG STRENGTHING EXERCISES (PRANAYAMA)

Breathing correctly is the master key to wellness. On one hand, breathing can make you feel alert and energetic and on the other calm and relaxed. Breathing is something we do on a daily basis. The body, in a living state, breathes involuntarily whether we are awake, sleeping, or actively exercising. Breathing is living. It is a vital function of life.

• Two Breathing Techniques to Strengthen Lungs

1. Anuloma Viloma (Alternating Nostril Breathing):

   Anuloma Viloma is excellent for not only releasing physical tension, but also for supporting a clear mind, enhanced tranquility, and stress reduction.

   Take a comfortable seat. Make sure you feel warm—consider using a meditation shawl or wrapping a blanket around your waist. Sit tall and close your eyes. Close the right nostril gently with the right thumb. Begin by inhaling gently up the left nostril. Close the left nostril with the ring finger. Lift the thumb and exhale down the right nostril. Inhale back up the right nostril. Exhale left, then continue at a comfortable rhythm. The breath should be smooth, soft, comforting, and relaxing. Do this for about 5–10 minutes

2. Ujjayi (Victorious Breathing):
   When done properly, Ujjayi breathing should be both energizing and relaxing. To practice the inhalation, focus on creating a soothing and pleasing sound that is unhurried and unforced. I suggest working on your Ujjayi breathing in a seated, relaxed cross- legged position. Imagine sipping the breath in through a straw. If the suction is too strong the straw collapses and great force is required to suck anything through it. Once Ujjayi breathing is mastered in a seated position, the challenge is to maintain the same quality of breathing throughout your asana practice.

   Throughout your practice, try to maintain the length and smoothness of the breath as much as possible. Once you find a baseline Ujjayi breath in a pose that is not too strenuous (Downward- Facing Dog for example), endeavor to maintain that quality of breath throughout the practice. Some asanas require great effort, and you may begin to strain in your breath.

7. Seasonal treatments

Need I say; get in for your seasonal acupuncture sessions. This is the optimum time of the year to strengthen the body, reduce the stresses that may be impairing your immune system and get you in the strongest possible place heading into the winter..

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Escapada Kitchen - Autumnal Recipes

YUMMY APPLE SAUCE

INGREDIENTS (MAKES 3 SMALL SERVINGS)

• Apples x 2 (experiment with which types of apple suit your taste)

• Ghee 1 tsp - (recipe below)

• Cinnamon powder (a pinch or per taste)

• Cardamom powder (a pinch or per taste)

• Dried ginger powder (a pinch or per taste)

METHOD:

• Peel apples, core them and cut into small pieces.

• In a small amount of water, cook the apples.

• Add ghee and all the powders.

• Mix well and puree to a consistency that works for you.

• Serve warm. We love it in our porridge in the morning

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• MAKE YOUR OWN GHEE FOR THE SEASON AHEAD!

Ghee is by far our favourite fat to cook with! It’s just like butter, except all the milk solids and water have been removed from it, so you’re left with nothing but pure, good for you fat that not only tastes fantastic but also has a really high smoke point, on top of being shelf stable. You can use it just like you would butter, too! It’s so delicious.

EQUIPMENT

A medium saucepan, preferably one with a heavy bottom
A large spoon to stir
A fine meshed sieve
Several layers of cheesecloth to line your sieve
A large bowl or measuring cup to receive the ghee (preferably one that has a pouring spout)
One or two glass jars to store your ghee in

INGREDIENTS & DIRECTIONS

The best quality UNSALTED* butter you can get your hands on.

Cut your butter into roughly one inch by one inch squares.

Set your butter to melt over medium heat, stirring it gently from time to time
Pretty soon, you’ll see a thick, white foam start to form at the surface.

Keep stirring until your butter starts to simmer, at which point you’ll want to turn the heat down to medium-low.

For the next 5 minutes or so, you won’t be doing much stirring.

Just let the butter simmer and watch the bubbles emerge from that thick foam, increasing in size and number

As the bubbling increases, you’ll notice that the foam will become thinner and the bubbles will become bigger and clearer.

Soon, the milk solids will start to curdle and attach the sides of the pan. That is completely normal. Just scrape the sides of the pan from time to time to help those milk solids sink to the bottom

As the milk solids sink to the bottom, you will notice that your butter is beginning to clear up. It will get more and more translucent, the bubbles will get larger and the foam will eventually completely disappear

Your butter will start to take a nice golden coloration as the milk solids, which are now at the bottom, begin to brown. Keep a close eye on your butter and keep stirring, scraping the sides and bottom so the milk solids don’t attach to the pan and burn

When the butter starts to foam for a second time? This is the indication that your ghee is now ready to be strained.

Now you want take it off the heat and let that foam settle for a few seconds.

Line your sieve with several layers of cheesecloth and set that over a large bowl, preferably one that is equipped with a pouring spout.

Pour your ghee right in!

There are then milk solids that get left behind. You will want to discard this

Now transfer your beautiful filtered ghee into a glass jar

Getting Autumn Ready

WHY WE NEED TO CHANGE OUR HABITS THROUGH THE SEASONS!

Chinese Medicine & Ayurveda considers a seasonal routine an important cornerstone of health - all year round.

Seasons change….and our eating habits, lifestyle, physical activity and everything else needs to change accordingly. Simply because, our body is built in such a way that it responds to every season in a unique fashion. And we need to aid our body in doing so by adapting according to the needs of the season. When we fail to do so, that is when diseases come knocking.

According to Chinese Medicine, the season of Autumn is associated with the element of Metal, which governs organisation, order, communication, the mid, setting limits and protecting boundaries. It’s a good time to finish projects that you began in spring and summer. And of course, it’s also the perfect time to begin more introspective, indoor projects. During the summer, which is ruled by the fire element, we deal more with the external - travelling and playing outdoors. Autumn, on the other hand, is a time of organising your life for the winter season ahead and coming more inside your body and mind to reflect on your life. 

The lung and large intestine are the internal organs related to Autumn and the Metal element. Lung is associated with the emotion of “letting go”. This process is difficult for those who love the summer. They find it hard to give up the long days of sunlight, warm temperatures and open windows. Others feel differently and love autumn, from the crisper air to the vivid red, orange and yellow leaves on the trees.

“Health should not be just the absence of disease, but the feeling of wholeness, balance and resilience”

HOW CAN I STAY HEALTHY THROUGH THE AUTUMN SEASON?

• Autumn Season Exercise

The best time of day to exercise is the early morning and evening hours (6 - 10am and 6 -10pm). Consider slow, gentle, strengthening forms of exercise instead. Walking, hiking, swimming, biking, yoga and tai chi are good choices. Remember to balance your activity with adequate relaxation and sleep so that your tissues rejuvenate properly. 

• Autumn Season Yoga

Incorporating a sense of warmth, grounding, stability, and focus into your yoga practice has a profoundly calming effect on vata and can work wonders during vata season. Your breath should be deep and fluid. If you practice pranayama (yogic breathing exercises),Nasi Shodhana (Alternate Nostril Breathing) is very balancing this time of year. In your asana practice, favor vata-pacifying yoga. Warm up slowly and include some joint rotations. Move with intention and fluidity—grounding the hands and the feet on the mat whenever possible—and avoid jumping between postures. Gentle flows like a relaxed Sun Salutation are perfect for this time of year. You can also favour standing and balancing poses such as Mountain, Warrior 1, Warrior 11 and Tree pose to increase stability and strength. Connect with the earth beneath you in poses such asThunderbolt, Cat-cow, Cobra and Child’s Pose, and quiet the mind with forward bends such asIntense Westward Stretch. Gentle inversions and restorative poses such as Legs Up the Wall are also very good for this time of year. Close your practice with a long Savasana, covering yourself with a blanket so that you don’t get chilled.

• Autumn Season Lifestyle Choices

One of the most effective ways to support your body is by establishing a daily routine. Try to do the same things (wake up, exercise, eat meals, go to bed, etc.) at roughly the same times each day. Set the tone for your day by rising early, taking full advantage of the silence, stillness, and peace that are intrinsic to the early morning hours. Then, you can calm your nervous system, awaken your tissues, and ground your energy by massaging your skin with warm, organic sesame oil.. Follow this practice with a warm, relaxing shower, leaving a coat of oil on the skin to absorb throughout the day. Some gentle yoga, and ten to fifteen minutes of meditation will further your sense of stability and wellness. If you enjoy a little fragrance, vetiver, geranium, and citrus essential oils are very appropriate this time of year. When you step out into the elements, cover your head and ears to protect them from the biting wind and cold.

• Autumn Season Diet

Your diet is a powerful way to soothe the metal element this Autumn. In Traditional Chinese Medicine tradition, the flavour of Autumn is pungent and should be balanced with sour. This ensures the body's mucosa stays moist and warm—which prevents infection, without becoming too damp/cold—which causes congestion in the Lungs. Substantive, oily, nourishing foods that are high in protein, high in fat, brought to life with warming, stimulating spices, and served hot, will go a long way toward maintaining your internal reserves of moisture and keeping you grounded through the season. You’ll also want to favour the sweet, sour, and salty tastes. In general, eat mushy, soft foods and garnish them generously with ghee or oil. Breakfasts of cooked grains—like oatmeal, tapioca, cream of rice, are perfect at this time of year. Lunches and dinners that include steamed vegetables, hearty grains, soups, and stews are grounding and moisturising. If you eat meat and eggs, this is one of the best times of year to enjoy them. Dairy products and most nuts and seeds are also beneficial. In general, you’ll want to reduce your consumption of raw vegetables, cold and frozen foods, as well as the bitter, pungent, and astringent tastes. It is best to minimise light, cooling, and drying foods like broccoli, cabbage, cauliflower, sprouts, leafy greens, white potatoes, beans, popcorn, crackers, millet, and dried fruit. If you do eat these foods, eat them in moderation and make sure that they are soaked, well cooked, or served with ghee.

You may find that, during the course of the Autumn, you’ll naturally want to increase your intake of food. This season requires adequate nourishment so it is best to avoid fasting.

HERE ARE 5 WAYS TO LET GO THIS AUTUMN:

1. Breathe—wind is a key element in Autumn. Therefore, take the time to focus your deep breathing techniques as you become aware of that which needs to be released. Big exhales.

2. Purge—this will be unique to each individual, but if nothing else take the time to purge your closets of unused clothing. Not only will it free up more space, but those clothes will be deeply appreciated by those who need them this winter.

3. Resolve old hurts—what pains or hurt feelings can you release this Autumn? These unresolved emotions can express themselves as grief and negative self-image, leading to imbalance and illness of the Lungs and Large Intestine. Take advantage of Autumn's energy to let old wounds heal. Forgiveness allows us to release what we are holding onto, whether forgiving others or forgiving ourselves.

4. Give—this goes hand-in-hand with purging and resolving old hurts. Give away what you no longer need, and give yourself the gift of release and freedom that comes from forgiveness of self and others.

5. Sleep—if you think about it, the act of sleep is the ultimate way of letting go. Thanks to a special type of lymphatic system in the brain called The Glympathic System, sleep facilitates the cleansing and organisation of your brain. To keep things simple, aim to go to bed an hour earlier (the kids too) or, if your schedule permits, wake up an hour later.

It's Not Just about What We Eat - It's How We eat!

TOP TIPS FOR A STRONG & HEALTHY
DIGESTIVE SYSTEM

We may be eating all the “right” foods but as well as considering the foods we put into our bodies, a holistic approach to nutrition must also consider the body’s ability to digest and assimilate all the goodness that passes through our mouths. Our digestive system tends to be overlooked as we fixate on the quest for health through nutrition. The positive impact of our food choices can be enhanced if we also give some attention to supporting our digestion to an optimum functioning.

STRONG DIGESTION → HEALTHY GUT HEALTH

In Chinese and Ayurvedic medicine, there is a concept of “digestive fire”, which we call the “Spleen Yang” in Chinese medicine and “Agni” in Ayurvedic Medicine. Supporting digestion means taking care of this fire and avoiding habits that deplete it, such as, stress, eating on the go, dehydration

Let’s look at how we to eat, when to eat it and what to eat in order to keep your digestive system healthy and functioning to an optimum level. 


• HOW WE EAT

Joy - Enjoying our food is a huge part of being fully nourished by what we eat.

If we are happy when we eat and happy in our relationship with food, then our bodies will accept the food more effectively into our system. Often, it is more important for us to heal our relationship with food than it is to change what we eat.

Relaxation- Eat in a calm environment. Digestion is facilitated by the parasympathetic nervous system. The parasympathetic nervous system is activated by relaxation, the sympathetic by action. When we eat food ‘on the run’ or come to the table stressed the sympathetic nervous system is dominant, energy and blood are shunted away from the digestive system toward the brain and muscles. There is a strong physiological reason behind this simple call to relax, to slow down before eating. Eating in a relaxed state benefits digestion. Simple. Eating while stressed, nervous or uptight will lead to food stagnating in your digestive system. You also should refrain from watching TV, listening to the radio, browsing the Internet, texting, and talking on the phone. You can’t remain aware when you are distracted. In the long term it can lead to heartburn or ulcers. Meal times are definitely not the time for family arguments!

The Stomach has no teeth - Digestion starts in the mouth. Make sure that you chew your food well. Eat slowly so that your system has time to digest. Otherwise in the short term food will

stagnate and lead to indigestion and in the long term your digestive system can weaken. Healthy digestion requires an abundance of digestive fluids.

Drink small sips - Drinking large amounts of anything dilutes the gastric juices and makes digestion difficult for your body. Have some tea or water at room temperature; take only small sips throughout the meal. Any other beverage should be consumed outside of meals.

Don’t chill your stomach - The digestive system favors warmth. In practice this means avoiding excessive and continuous consumption of cold energy foods, chilled drinks and refrigerated foods and giving preference to warm energy cooked foods. Avoid over-eating raw foods, especially if you know your digestive system is weak. Instead lightly steam or stir-fry vegetables to make them more digestible without losing valuable nutrients. Cooking soups and stews is a good way to retain more of the goodness from vegetables and they are very easy to digest.

Only eat when you are hungry - This may seem like a no-brainer, but how many times have you eaten only because you looked at the clock and noticed that it was coffee time, snack time, or lunchtime? A good exercise is to put your hand over your stomach, close your eyes, and feel if there’s any undigested food left in there. You might feel a slight sense of fullness. Or you may also feel a little indigestion; or if you burp, you can taste undigested food. That’s a good indicator of an undigested meal. Another way to decide if you really need more food is to keep track of when you last put anything in your mouth besides water.

Stop eating when you’re satisfied but not full - Most of us don’t know what “satisfied” feels like because we always eat until we’re full. With practice you will regain the ability to detect your body’s signals of satisfaction. When you eat slowly and listen to your body, you will be able to feel it.

Listen to your body - We know what food is good for us, and the foods that keep us healthy. The multitude of advice in the form of diets, science, news and info like this, can undermine our ability to know what is good for us. How does your body feel before, after and during eating different foods? Listen carefully and trust your body.

Understand cravings - Cravings for sweet foods is a sign that your digestive system is weak (or sometimes that hormones are out of balance). Make sure you are getting plenty of foods that maintain a steady blood-sugar level e.g. like oats or brown rice and always keep some healthy snacks ready. Craving for salty food may mean that you are low in certain minerals. Eat plenty of lightly cooked vegetables and if you use salt in your cooking make sure it is unbleached sea-salt. Many processed foods contain additives that confuse our bodies and make us crave the food (like MSG). Often we crave for the very foods that are doing us harm, and we may need to eliminate this food entirely for a while.

• WHEN WE EAT

Eat the main meal early - Our digestive systems are at their strongest in the mid-morning and at their weakest in the evenings. Ayurveda explain that: Eat your largest meal at lunchtime—Our bodies are most able to digest food at midday, when we are active. As studies have found, our digestive system secretes the highest concentration of “digestive juices” around noon, making this the best time to eat our largest meal. Contrary to popular belief, breakfast should be nutritious but light rather than the most important or largest meal of the day. When we eat late at night our system is naturally slowing down and the food sits around for longer in the digestive system.

Avoid eating late at night - Your digestive system can’t cope with a large meal when your metabolism has already slowed down. In the short term this will overburden your digestive system, possibly disturbing your sleep. This food will sit, undigested in your stomach and can make you sluggish, groggy and slightly nauseous in the morning. In the long term it will deplete the digestive fluids and cause digestive problems.

The Stomach loves regularity - Try to make your meal times as regular as possible, as your body will prepare for digestion. Skipping meals and constant snacking can weaken the digestive system.

Take time to digest - Your body needs time to digest once you have eaten your food. Try not to rush on to the next thing, but instead take a little time to digest you food and relax.

• WHAT WE EAT

Choose ‘Happy Foods’ with strong life-force - Always choose fresh over processed food. Choose organic over non-organic where possible. Choose locally-grown in-season food whenever possible. Avoid processed and pre-packaged foods. The extra money and time that it takes is well worth it.

Avoid the nasty stuff - It is important to avoid as much as possible, additives that denatured foods such as artificial colourings, sweeteners, preservatives and flavourings. Choose good quality fats, e.g. a good quality extra virgin olive oil, ghee or coconut oil and avoid poor quality and hydrogenated vegetable fats (fast food, chips, crisps, frozen and baked goods etc.)

Eat a balanced diet and avoid extremes - Foods that are relatively bland and neutral should make up the bulk of your diet, while foods that are more extreme in nature (strongly flavoured, rich, greasy, spicy, salty, sweet, etc.) should make up only a part of what we eat. This means that very concentrated and refined foods (like sugar and fruit juice) should only be consumed occasionally. Over-consuming any specific food may stress the body. It is not unusual for

somebody to eat wheat-based cereal for breakfast, a sandwich for lunch and pasta for evening meal - resulting in a diet mostly consisting of wheat. This is the not balanced and may lead to digestive problems.

Raw is cooling - Eating raw foods can put a strain on your digestive system. It generally detracts more energy than what the metabolism generates. The eastern school of nutrition speaks of a loss of warmth and energy. In summer, a cooling salad can be wonderfully refreshing.

Your digestive system favors warmth - Your digestions loves warmth. This means to avoid a constant overconsumption of foods that are cold or of cold energy and eat warming and cooked meals. Since digesting is a warm process it is advised not to drink chilled drinks during your meal. If you are already aware that your digestive system is weakened watch your intake of raw and cold foods and drinks. Instead you can steam or slightly fry your vegetables (does not reduce valuable nutritions) and prepare a meal that is way more gentle on your stomach & spleen e.g. soups and stews.

Have a stroll when eating ice cream & a tea afterwards - Consumption of ice cream should be limited. In China it is said that ice is the only food that can be consumed while walking, since the dynamic of walking is soothing for the digestive system. Otherwise ice cream literally freezes the digestive tract. If you notice that the ice you have just eaten gives you discomfort, drink some warm water to counteract the cold.

Citrus fruits are meant to cool - Especially in winter tropical fruits such as citrus fruits, mango and bananas are considered as extremely cold. These fruits are thermally cold and can easily lead to an accumulation of cold and mucus in the body. This may then manifest itself in various disease syndromes, which we know as cold diseases including a cold with stuffy nose, sinus or bronchial tube issues.

Variety is the spice of life - Eat a wide range of different foods and try to eat a range of different coloured vegetables with every meal: red, orange, green, purple, yellow. The look is appealing and you will be getting a good range of nutrients.