Banana Bread Overnight Oats

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Happy Long Weekend!

Labour Day is always the day of that final farewell to summer if only because it means returning back to routines with school and work.

Making that even easier is prepping ahead with easy to make recipes such as this overnight oats breakfast I shared on The Huffington Post today. These really are one of the quickest things to make, ready the night before you wake, and leaving you with more time in the morning.

Ingredients

1 cup of oats (gluten free if necessary)

1 cup of coconut milk (or milk of choice)

¼ cup of water

1 banana

½ tsp. vanilla extract

½ tsp. cinnamon

¼ tsp. nutmeg

Pinch of sea salt

Handful of walnuts

Optional: 1 tsp. maca powder

Directions

  1. Add the oats, coconut milk, water, vanilla, cinnamon, nutmeg, and pinch of sea salt to a bowl and mix together.
  1. Take half the banana, mash with a fork, and add to your mixed oats.
  1. Chop the walnuts and add these to the mix. You can also set some aside to add on top in the morning.
  1. Place the bowl in the fridge ready to have in the morning. Alternatively, you can add your oat mixture to a jar with a sealed lid overnight in the fridge.

5. In the morning, add the other half of banana to your oats as well as any additional toppings of your choosing.

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The Magic of Magnesium

organic, natural remedies, magnesium, minerals, epsom salts, relaxation, stress relief, stress management, holistic, holistic health, health, wellness, healthy, healthy lifestyle, healthy livingOne of the things I was most looking forward to with finally studying holistic nutrition was delving into the solid facts about the things I have read.

It’s easy to do a quick Google search about a certain vitamin or easily become confused about whether fats or healthy or not with all the information floating around out there but now I’m truly learning what this is all about. The dots are beginning to connect as knowledge flows through my classes into everyday life.

One of the first classes I took was an introductory course into the fundamentals of nutrition. This was a great class led by a great teacher full of outside the box info on holistic health and gave a general overview of the basics of nutrition. Towards the end, we finally covered vitamins and minerals which I think are always a bit confusing as there’s so much out there to know. How many times have you gone to a health food shop only to leave feeling more overwhelmed than before you arrived?

I want to highlight some of these on here and I wanted the first one to be one of my favourite minerals: Magnesium.

There’s good reason as to why I love magnesium so much. It’s definitely worked its magic on my classmates and myself during stress-y periods of constant assignments, tests, and exams. How does magnesium do this exactly?

Magnesium is one in the top three minerals that we tend to be deficient in (alongside iron and zinc). In today’s modern world, it’s hard to get enough of this from our soil alone as it’s very often depleted due to current farming practices. We also become deleted in this mineral by our fast paced lifestyles fuelled by caffeine and excess sugar.

One way to make sure you’re getting what you can from a food source is to ensure you’re purchasing organic. Organic food comes from soil that is treated without the use of chemical fertilizers leaving you with more of the nutrients intact for your body to receive. A few sources to mention include organic brown rice, almonds, spinach, and chard.

Magnesium is a natural relaxant and tranquilizer that helps to alleviate muscle spasms and tension. It’s also helpful in easing muscle cramps, PMS symptoms, anxiety, fatigue, insomnia, as a laxative, reducing stress, and as a prevention and treatment for heart attacks and heart disease. Just to name a few.

When looking for a magnesium supplement, you’ll most often come across either:

  • Magnesium Citrate (useful as a laxative)
  • Magnesium Malate (useful for fibromyalgia & muscle aches)
  • Magnesium Oxide (not as readily absorbed as the others)
  • Magnesium Bisglycinate (this is the newest of the bunch with the highest absorption)

It’s best to go for a complex (a blend of them all) this way you ensure you’re getting a well-rounded formula.

My favourite way of getting more magnesium is actually through Epsom salt baths and magnesium spray. This is a really gentle way to ease into the benefits of this wonderful mineral.

I find this is a great way to unwind in the evening: Have a bath filled with Epsom salts (I use minimum 2 cups) then spray the body while skin is still damp with magnesium spray so everything absorbs into your system for a rested and peaceful sleep.

It truly does work wonders and I can say this as anyone who I’ve recommended this to have seen a huge improvement and they notice the difference when they go without.

How do you know if you’re deficient and how much should you supplement? If you’re consuming magnesium tablets, you can start with 200mg increasing until you reach bowel tolerance. You’ll know when this is!

I find it best to take this in the evening prior to sleep to help with the relaxing effect.

Magnesium truly is a magic mineral that I encourage everyone to try out and incorporate into his or her everyday life.

 

 

 

Yoga Playlist IV

yoga playlist, yoga music, music for yoga, yoga, vinyasa, yoga sequence, spotify, yoga class, yoga practice, meditation, yoga flow, upbeat music, playlist for yogaAnyone else finding it crazy that it’s already March? Time is flying and it’s been a long while since I’ve published a yoga playlist so here’s one that’s been compiling over the last couple of months.

As always, you can find all my playlists up on Spotify.

Happy yoga-ing! x

  1. Always This Late- Odesza
  2. Sound & Colour- Alabama Shakes
  3. Light- Dr. Toast
  4. Everything- City Of The Sun
  5. Can’t Stop Now- Major Lazer, Mr. Vegas, Jovi Rockwell
  6. Inner Ninja- Classified, David Myles
  7. What Do You Mean?- Justin Bieber
  8. Swear Like A Sailor- Tep No
  9. Right My Wrongs- Bryson Tiller
  10. Open- Rhye
  11. Mark- La Plage
  12. (Sittin’ On) The Dock Of The Bay- Otis Redding
  13. Flume- Coeur De Pirate
  14. Mind Doodles- Alec Troniq
  15. When We’re Fire (Cello Version)- Lo-Fang
  16. If I Be Wrong- Wolf Larsen

Red Velvet Pancakes

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Happy February!

A favourite day of mine is fast approaching this year: Shrove Tuesday (aka Pancake Day)

Last year, I shared a basic pancake recipe, one that could easily be added to or used as a base for some delicious toppings. This year, the base IS the best part.

I’ve been playing with some recipes to try to create a great tasting fluffy pancake that could also be made vegan for an all-inclusive recipe that anyone can enjoy. I challenge you to see if your friends and family notice it’s gluten free and dairy free too!

These are Red Velvet Pancakes made with raw cacao, maca, chia seeds, hemp seeds, and coconut milk. Don’t be scared off by the addition of chia seeds in place of an egg. These mighty little seeds are full of fibre, calcium, protein, and vitamins and minerals. They will provide your body with a healthy dose of omega-3’s as well. If you don’t have any, you can easily use an egg instead although you might even find that you prefer the vegan version even more!

If you’re looking for something a bit different for Shrove Tuesday, or any day for that matter, try these out!pancakes, pancake day, red velvet, red velvet pancakes, chocolate, raw cacao, vegan, gluten free, dairy free, refined sugar free, Shrove Tuesday, February, Valentine's Day, coconut oil, beetroot, veggies, vegetarian, paleo, clean eats, healthy living, healthy foodMakes approx. 8 pancakes

Ingredients:

1 small-medium beetroot

½ cup coconut milk

3 tbsp. hemp seeds

1 tbsp. ground chia seeds + 3 ½ tbsp. water (or 1 large egg)

1 tbsp. melted coconut oil

1 tbsp. maple syrup

1 tsp. vanilla

1 tsp. baking powder

½ cup brown rice flour

3 tbsp. raw cacao powder

Pinch of sea salt

Optional: 1 tsp. maca (I love Organic Burst)

Directions:

  1. Mix the ground chia seeds with the water and set aside to gel.
  2. In a blender, add the beetroot, coconut milk, vanilla, hemp seeds, maple syrup, and coconut oil until smooth (If you’re using an egg, add that into the large bowl as below, then add the ingredients from the blender)
  3. Pour the mixture into a large bowl and whisk in the chia seed gel.
  4. Add the rest of the ingredients and whisk until everything is combined.
  5. Melt a little more coconut oil into a frying pan dropping spoonfuls of the pancake batter, a couple of tablespoons at a time. Cook on the first side until they begin to bubble and the edges firm up then flip them over for another minute or two.
  6. Serve with a knob of coconut oil, maple syrup, fresh fruit, or dairy-free ice cream!

 

 

 

 

 

 

 

Yoga Things I Love

crystals, meditation, meditate, yoga, sage, palo santo, yoga essentials, yoga music, music, yoga playlist, essential oils, lavender, meditation essentials, malas, mala beads, crystal beads, angel cards, angels, candles, candlelight, candlelight yoga, rose quartz, amethyst, blue kyanite, quartz, clear quartz, kyanite, sodalite, turquoise, tiger eye, howlite, rudraksha beads, bali, citrine, positive vibes, affirmations, yoga girl, love, happiness, peaceI’ve always been a firm believer that in order to practice yoga all you need is yourself, your mat, and the willingness to begin. No props, no fancy clothes, not even any music. That has certainly changed over the years and in experimenting with my own self-practice! I still believe that for the most part this is true (particularly the willingness part!) but I do think there are some lovely things that you can use and incorporate to create a more enjoyable and fulfilling practice. So here I’m sharing a few of the things I’ve integrated over the years:

Music

If you’ve seen some of my previous posts, you know I often share my yoga playlists on here. I used to only think that music for yoga meant meditative chants and nature sounds. I remember one of my first teachers incorporating songs that I listened to in my free time and thought that was pretty cool. Why couldn’t you practice to music you already know and love? Now I’m always changing it up, sometimes keeping in a few favourites. And I love finding great songs to zone out to in savasana.

Scent

Specifically Palo Santo. I absolutely love this wood and often burn it upon waking and before I go to sleep in the evening. The name literally means “Holy Wood’ and it’s known for cleansing the negative energies around us and can even be healing for when we feel unwell and to lift our moods. I’ve found it to be very helpful to burn a little just before I meditate as well as before I begin a yoga practice. To me, it has a lovely cedar-y citrus scent.

Before I discovered Palo Santo I was incorporating essential oils and often times still do. Lavender is wonderfully soothing for an evening practice while something such as bergamot is energizing during the daytime.

Mala Beads

It’s only been very recently that I’ve added to my mala bead collection. I originally had a necklace and bracelet that I brought back with me from Bali after I completed my first yoga teacher training. While I originally bought these because I found them pretty (and quite frankly, everyone I saw had some dangling on them!) they came to be much more than that. Having always struggled with just “being” while attempting to meditate I found that having the beads in my hand gave me a focus. They are similar to that of a rosary in Christianity and have all sorts of meanings depending on the beads used to create them.

Crystals

Okay, I know it sounds hippie-dippie when you probably think of crystals and I was pretty skeptical about them in the beginning but now I love them. Much like my mala beads, I have found the crystals I have to be super helpful when meditating. Personally, I find having a focus even if that is a physical one, really helps me to relay that into a mental focus. The feeling of a crystal in my hand, the shape, the colour, the properties of each one really evoke a certain mood. My amethyst feels very calming and relaxing, the rose quartz very warming, and my favourite blue kyanite has allowed me to establish a more settled meditation practice.

Angel Cards

If you thought the crystals were going a little deep, you probably think even more so with the mention of angel cards but hear me out!

Despite their name, they do not hold a religious sentiment rather, they hold a spiritual element in however way you see fit.

For someone like myself who never quite grasped the whole “setting an intention for your practice” deal, angel cards have been really handy for that. They’ve also been very insightful in dealing with everyday things.

Sometimes we have bad days or even bad weeks, or we lose focus of things that are important or where we feel we should be going in our lives. Angel cards can be very beneficial in dealing with these situations. Some days I’ll simply use them before I begin my yoga practice while others, I’ll use them in the evening after a long day. Often times, I’ll pull them out when I’m feeling unsettled or anxious and find that whatever comes up is often exactly what I need. There is no right or wrong way to use them.


The above may seem like a lot of items and even indulgent in the practice of meditation and yoga. They are definitely not items you need in order to be able to practice. Some days we have an hour set aside for a session without distraction and other days we have five minutes before we go to sleep to stop and focus on the breath. These are ideas of things you can add to create a more nurtured practice no matter what time you have.