Nutrition Movement Mindset by Melissa

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Ryse Recipes

Hazelnut-chocolate-protein-cookies

Hazelnut chocolate protein cookies — Dessert

Hazelnut chocolate protein cookies

Flourless-Banana-cashew-muffins

Flourless banana cashew muffins — Breakfast

Flour-less banana cashew muffins

Chickpea-and-pumpkin-curry

Vegan chickpea and pumpkin curry — Main Course

Vegan chickpea and pumpkin curry

Easy-Sweet-potato-pancakes

Easy Sweet potato pancakes — Breakfast

Easy Sweet potato pancakes

Raw-chocolates

Raw chocolates — Recipes

Raw chocolates

Satay-tofu-with-Brocoli

Satay tofu with broccoli — Lunch

Satay tofu with broccoli

Sundried-tomato-Tahini-salad

Sun-dried tomato and tahini salad — Main Course

Sundried tomato and tahini salad

Raspberry-&-flaxseed-smoothie-bowl

Breakfast

Raspberry and flaxseed smoothie bowl

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Happy summer solstice!
🔥✨🌓🌑🪐☄️💫

The summer solstice is a time we can set and review our intentions. It’s a time of transformation and we can use our yoga practice to support this process by including asana that create heat in the body and build our inner strength.

1. Stoke up your Agni, your inner fire 🔥

In Ayurveda, Agni is our inner fire. It allows us to burn off not only food but also thoughts, emotions and stories we no longer need.

🔥We can stimulate Agni through foods like ginger, black pepper.

🔥 In yoga, the kapalabhati breathing we do at the end of every hot yoga class stimulates your inner fire.
Boat pose is another option.

2. Give gratitude to the sun with Sun Salutations ☀️ 🙏

The summer solstice is when we honour the sun. It is also International Yoga Day celebrated around the world with 108 sun salutations.

3. Focus on your Solar Plexus chakra

This chakra is associated with power energy, willpower. It is your centre of strength and stamina, vitality and inner power.

Yoga poses to stimulate this chakra are poses like spine twist in hot Bikram yoga or half lord of the fishes.

4. Channel the Fire Element

According to yoga philosophy the universe is made up of 5 elements: Earth, Water, Fire, Air and Space.

In Chinese philosophy, they are wood, fire, Earth, metal, water.

Fire has the power to transform and bring light and it’s also a source of fuel. It is associated with the Solar plexus chakra and is the driving force behind getting things done, digestion, willpower and ambition.

We can channel these in meditation, visualising a transformational fire, burning away what we no longer need.

5. Balance Summer’s Pitta dosha

In Ayurveda the year is split into seasons according to the three doshas: Vata, Pitta and Kapha. summertime falls under Pitta dosha.

If Pitta is already your dominant Dosha, summer might be a time where you look to cool your fire instead.

Then, Pitta-pacifying Yin yoga practices would be supportive.
Reclining butterfly is always a good option.

Started my day with high intensity movement. Will celebrate solstice with some of these in the heat later, a lunch time hot yoga class and a solstice swim.

The link between histamine and oestrogen. 👉Hist

The link between histamine and oestrogen. 👉Histamine is a chemical released by the cells of your immune system known as mast cells and are released in response to potential allergens like pollen, grass, mild, foods and more....

Do you experience?
Swelling or bloating?
Itchy skinny?
Runny stuffy nose?
Insomnia?
Rashes?
Headaches?

👉There is a clear link between your oestrogen and histamine.

👉Too much histamine in the body may actually be making your menopausal, perimenopausal and pms symptoms worse.

👉Too much histamine can be the result of certain trigger foods for you, some of which otherwise are healthy foods!

🙈Even avocados are on the list and fermented foods..

👉If you have bad hormonal issues around time of the the month aswell as other hormone balance issues, consider this and notice if histamine symptoms get worse around your week of ovulation or just before your period, when oestrogen is highest.

👉Also if you are not cycling In menopause or have erratic cycles in peri menopause, consider this also if your hot flushes and other symptoms are high.

Trigger foods can be:
⚡️Wine, especially red wine - sorry! ;)
⚡️Dairy is a big one
⚡️Vinegar
⚡️Nuts, especially if stored longer
⚡️Processed meat like lunch meat, pepperoni, salami
⚡️Chocolate
⚡️Shellfish
⚡️Citrus fruits
⚡️Fermented foods
⚡️Canned veggies
⚡️Dried fruit
⚡️Spinach
⚡️Tomatoes
⚡️Eggplant
⚡️Pineapple
⚡️Mushrooms
⚡️Avocados
⚡️Strawberries

There are also certain supplements that can help up regulate what’s called the DAO enzyme, which is the one that helps clear histamine.

DM for more information

Comment below if this resonates for you

Tap twice if you agree

Save the post to keep the list of those trigger foods handy

Share in post or stories for others that might benefit from this info

Nourish,
Flourish,
Namaste

Melissa xx

Happy World Oceans Day where the world comes toget

Happy World Oceans Day where the world comes together to celebrate the largest water body on the planet. Let’s looks after it.

Our next interview podcast episode after the upcoming solo one on quality sleep will be with Dr Katherine Kelly, an irish academic, well-being practitioner and mother in Brighton, who also runs beach school for kids.

She is also the author of the book - blue spaces available on Amazon.

Synopsis of the book below, which we will chat about on the podcast episode.
🌊🌊🌊🌊
Why do so many of us feel drawn to water?

Researchers around the globe are increasingly intrigued by our psychological response to blue space: oceans, rivers, lakes, canals and waterfalls. Research is showing that they are good for us, inducing a positive mood and reducing negative feelings.

Many people naturally gravitate towards the nearest blue space for their regular walks. There is an innate soothing quality that water brings, whether it's crashing waves, the gentle lapping beat of the water's edge or the reflections we see... Water brings on a meditative, 'blue mind' state.

Dr Catherine Kelly uses the study of Blue Mind, a term coined by Dr Wallace Nichols, which explores the study of water and why it makes us happy, to explore and understand the importance of blue space and their therapeutic benefits. Looking at the most up-to-date research and evidence that supports its importance for our wellbeing, she suggests how we can all integrate blue mind practices into our lives, providing examples and exercises that anyone can use to enhance their mental health.

Check out Katherine’s book on amazon, blue spaces and you can follow her @bluespaces_uk

A great mashed potato swap is cauliflower and butt

A great mashed potato swap is cauliflower and butter beans.
Add some whole grain mustard, grass fed butter, chopped fresh tarragon and garlic and mash butter beans and steamed cauliflower with salt and pepper.
Delish.

Served with baked sea bass and prawns.
Roasted thyme fennel and steamed asparagus.

#healthyswaps
#eastersaturday
#dinners
#omega3

Golden hour with the surfers this morning.. Sharin

Golden hour with the surfers this morning.. Sharing the beauty of the sun coming up

A simple poem
By Danna Faulds, a poet & a yogi

🧡Walk slowly🧡

It only takes a reminder to breathe,
a moment to be still
and just like that,
something in you settles,
softens,
makes space for imperfection.

The harsh voice
of judgment drops to a whisper
and you remember again
that life isn’t a relay race;
that waking up to life
is what we were born for.

As many times as you forget,
catch yourself charging forward,
that many times you can make the choice to stop,
to breathe,
be present
and to walk slowly.

Just be. 🧡🏄‍♂️🌈🧡

NEW BLOG POST Have you heard of EUstress or Horme

NEW BLOG POST

Have you heard of EUstress or Hormetic stress?

Of course there is the negative and chronic stress that effects every aspect of health and longevity.

We naturally think all stress is bad though but we need some level of stress.

EUstress and Hormetic stress are the good guys when it comes to stress.

Check out the new blog post to learn more about them and the benefits.

LINK IN BiO

Happy Wednesday!

Nourish,
Flourish,
Namaste,
Melissa 🧡

Good morning and happy Monday! It was actually wo

Good morning and happy Monday!

It was actually world sleep day on Friday 19th March, a campaign celebrating quality sleep and bringing awareness to all sleep issues and the effect they have on our health.

I post regularly about the importance of sleep but the next podcast episode will be going in to alot more detail on the different stages of sleep, what they mean, bedtime routines, morning routines, lifestyle and diet that will help improve your sleep quality.

I track my sleep with the Oura ring and it really is super interesting to see how different lifestyle and nutrition habits lead to different levels of deep sleep and REM sleep.

Just a quick overview today of the different sleep stages and what they mean.

Check out the upcoming podcast for all the tips to improve levels.

💤REM
👉Rapid eye movement sleep is where we dream. It’s about our creativity and consolidating our memory.
👉The optimal amount for a healthy adult is 1.5 - 2 hours of your total sleep but decreases with age.
👉REM is regulated by your body clock or circadian rhythm.

💤DEEP sleep
👉This is the juicy sleep, where we really repair and rejuvenate the body.
👉Optimal amount for a healthy adult is anywhere from 1-2.5 hours and also decreases with age.
👉Also regulated by the body clock.
👉At the beginning of this stage, the pituitary gland releases a pulse of growth hormone that stimulates tissue growth and muscle repair.

I want to share last nights reading with you on Oura because it really is proof at how much autophagy and water fasting kicks the body in to repair mode. This is day 3.

Sleep was affected a lot on the first few days as the body is adapting and changing fuel sources.

My deep sleep doubled to 2 hours as you can see, highest it’s been, normally around 1 to 1 hour 15 mark and REM sleep increase substantially.

When we take the energy from digestion, more energy is given to repair in any type of time restricted eating where we switch on the autophagy switch.

Intermittent fasting can also click that switch among other tools. Check out the blog and podcast for more.

Like, share, save.
Nourish, flourish, namaste.

☀️Circadian rhythms 101☀️ Basically it’

☀️Circadian rhythms 101☀️

Basically it’s your bodies daily to-do list.

Our circadian rhythm affects just about every area of our health and optimising our natural internal body clocks or rhythms is one of the key factors for longevity and abundant Health.

Couple of books I would recommend around this are:
- “Why we sleep” by Matthew Walker
- “The circadian code” by Dr. Satchin Panda

👉In the circadian code, Satchin Panda talks about our circadian rhythms at the cellular level and of course your bodies cells do not all operate on the same cycle.

👉Cells in different organs of the body each have their own circadian rhythms

👉Hormones like melatonin (sleep hormone) and cortisol (stress hormone) influence your sleep-wake cycle

👉Although there are many factors that influence our rhythms, natural light exposure is the main one.

👉 Look up at the sun first thing when you wake up. Reduce blue and other junk/artificial light exposure and keep your room dark at night to tell the body to reduce cortisol and increase our sleep hormone melatonin.

If you are experiencing chronic fatigue, sleep disorders for a long period of time testing cortisol levels, gut testing and hormone levels can be a good idea, based on your individual circumstances.

We would always decide on testing on a case by case basis and would start with the changes in your diet and lifestyle factors that will help to bring you back to balance.

DM with any queries.

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