Autumn is a time for decluttering  & for  releasing what's no longer needed. Just like in Nature, the trees are  releasing their old/dead leaves, to return to the earth for decomposing & renewal. 
 
As we age... we change, grow & evolve.... What was once meaningful & useful to us at one stage in our lives, may no longer be... & may in fact be weighing us down in some way.   😪

One of the ways I'm connecting to the energy of Autumn this year, by decluttering & releasing old files on my computer.    These documents took lots of time & effort to create & were once very useful, but are now just taking up storage space! 

What needs decluttering in your home, or your life??

 From a Holistic Health point of view, Autumn is related to the Metal Element. In Nature this includes precious metals, such as gold, & minerals such as gemstones.  

Within ourselves, on a psychological level, the Metal Element is related to our Values. What is important to us... What do we hold as precious & meaningful  in our lives.   💞

Here's a simple, yet profound question to ask yourself... try not to answer it straight away. I suggest sit with it for a while & see what comes up.... 

What do you truly value?? 🙏
​What are the 8  most important; things/aspects/qualities in your life??

If you're really honest with yourself, you may find what you truly value, is not what you have been focusing on, or prioritising in your life. Perhaps instead, you 've been chasing outdated values, or things you think you should value (because others do, or because your family does (did), or society in general). Or perhaps life is just moving so fast, that you haven't even had a chance to think about it at all!

If you look up "lists of values" on the internet, there are loads!  And  there is no "right" or "correct" set of values. We are all unique individuals, with our own individual; needs, desires, traits & preferences. 

Being clear about your values, can bring a sense of clarity & confidence within yourself, & creates a more meaningful & satisfying life. 

If you are interested in diving a bit deeper into this question... Click on button below for the  link to "Brene Brown's List of Values " resource page.

In Autumn, I think "Pumpkin"! This is a nice simple, wholesome curry, which doesn't take too long to cook up. It warms up the soul, as well as the belly!    🧡

INGREDIENTS;

• 2 tablespoons olive oil
• 1/2 cup  onion, diced
• 3  cloves garlic, pressed or minced
• 1 tablespoon  ginger, grated
• 2  &    1/2 cups pumpkin, peeled and chopped into 1-inch cubes
• 2  &  1/2 tablespoons red curry paste
• 1  can of coconut milk
• 2 cups  cauliflower   (or    broccoli), cut into florets
• 1 cup  canned chickpeas
• 1/2 cup  cashews, unsalted
• 1 tablespoon  lime juice
• 1/4 cup coriander, chopped (optional)

METHOD;

1. Heat oil in a large pot over medium heat. Sauté onion for two minutes &  add ginger &    garlic. Sauté for another minute until fragrant &    onions are soft &    translucent.
2. Add curry paste &    pumpkin. Combine &    cook for another minute.
3. Stir in coconut milk &   bring to a boil. Turn heat down to low &  cover. Simmer for 15 minutes.
4. Add cauliflower (or broccoli) &    simmer for 5 more minutes, uncovered.
5. Stir in chickpeas, cashews, &    lime juice.
6. Serve with rice & a sprinkle of coriander     on top.   

Enjoy! 😋
Source: ​www.aheadofthyme.com

For more simple, delicious  & nutritious recipes, click on the button below for my "Lighten Life's Tool Kit" site....

Below is a link to a gentle  Yoga Routine to help nourish & strengthen the Lungs. If done regularly it may help you to; breathe more effectively, improve immunity, release tension & increase  over-all feeling of well-being.🙌

The routine focuses on loosening the muscles of the neck, chest & shoulders,  to open up more space in your body to breathe more deeply & easefully. 

​Strengthening the Lungs is one of the ways we can prepare for the Winter months ahead, to  reduce  the likelihood, or the severity of colds & flus!   🤧

This is a floor based routine, but can also be done seated on a chair. ​

Spring has sprung! The sight of beautiful blossoms, the smell of  freshly cut lawn & the sound of birds chirping happily has amplified!
We, as well as nature are waking from our own winter slumber.... the rising energy of Spring  inspires us to start something new, or begin that project that we've been putting off all Winter!

According to Traditional Chinese Medicine (TCM), Winter is related to the   Wood Element. It is said if we are not living in harmony with the season (or if our Wood Element is out of balance), we can experience issues with the related organs. In this case;  the Liver & Gall-bladder.
​
If you are experiencing any of the symptoms below on a   regular basis, it may be a sign that your   Wood Element    is out of balance;

• ​Tendon issues
• Eye problems
• Allergies or Skin disorders
• Rigid or inflexible body
• Excessive feelings of frustration 
• Anger outbursts

Getting in Harmony with Spring
Spring is a time for new beginnings! A   time to ;

• Make plans
• Start a project
• Find a new hobby
• Get into a regular exercise routine! 

My new "project" this Spring, is training our new puppy, Honey.🐕‍🦺  After Shanti (our first family "fur baby") passed away nearly a year a go now, we decided it was time to add a new member to our "pack"!
​
We've had Honey for about 6 weeks & she's now 5 months old. She has bought us so much joy & laughter.... 💞as well as some hard work! Lots of consistent & persistent training! She's learning a lot & so are we! We've noticed she has a bit of a shoe fetish!😂👞👟❤️

What's new; habit, plan or project are you going to "sow"  this Spring? 🧹🪴🏃‍➡️

Simple Spring Buddha Bowl
There are so many variations of a Buddha Bowl, that's what makes them so fun & versatile!
This recipe is a simple, Spring version, with lots of greens! You can change things up on other days, by swapping the veggies or protein used, or even the dressing can make a big difference to the taste.  

INGREDIENTS;
For the Dressing;

• ¼ cup tahini
• ¼ cup water
• 2 tbsp soy sauce
• 1 tbsp white miso
• 1 tbsp rice vinegar
• 1 tbsp honey
• 1 small garlic clove, minced
• ½ tsp salt

For the salad;

• 115 g firm tofu, cut into cubes & patted dry
• 1 tsp peanut oil
• 1 tsp sesame seeds
• pinch of sea salt & freshly ground pepper
• 4 cups assorted green vegetables (broccoli, asparagus, green beans, snow peas), washed &    cut into bite-size pieces
• 1 leaf of kale tough stem removed, chopped into bite-size pieces (optional)

To serve;

• 1½ cooked brown rice or quinoa
• Fresh coriander leaves
• Toasted pumpkin seeds
• Sliced green onion
• Lime wedges

 
METHOD;

1. Make the dressing: Add all the ingredients in a screw top jar shake as vigorously as you can. The miso may stubbornly refuse to mix into the dressing. If so, use a fork to loosen, then close & shake the jar again—that should do the trick.
2. Fry the tofu (skip this step if using leftover proteins): Heat the peanut oil in a pan over medium heat. Add the tofu, sprinkle with salt, pepper, &    sesame seeds, &    fry until golden on all sides. Let cool.
3. Prep the veggies: Bring a medium pan of salted water to the boil. Add the assorted green vegetables & blanch for 1 minute. Add the chopped kale (if using), & blanch for 30 seconds more. Drain & immediately immerse the veggies in cold water to stop the cooking. Leave them to cool in the water for 5 minutes, adding more cold water if needed. Drain again, & pat the veggies dry.
4. Build the Buddha bowls: Place two or three serving bowls in front of you. Spoon about ½ cup cooked whole grain or rice into each bowl. Divide the green veggies & fried tofu between each portion. Generously garnish with coriander leaves, pumpkin seeds, green onion, & sesame seeds. Finish with a lime wedge.

(Recipe source;  www.foodnouveau.com)

NOTE;
To change this recipe up,  instead of tofu you could  try a different protein;

• Shelled edameme beans (for extra green!)
• Freshly cooked, or canned salmon
• Freshly cooked, or canned tuna
• Cooked chicken pieces
• Roasted chickpeas

Winter has well & truly arrived!  Warm, cosy jackets, beanies & soft scarfs are all around! Winter  has an inward pull... inviting us to rest, reflect & to recharge!🧘‍♂️

According to Traditional Chinese Medicine (TCM), Winter is related to the Water Element. It is said if we are not living in harmony with the season (or if our Water Element is out of balance), we can experience issues with the related organs. In this case; Kidney, Bladder & Adrenal glands. 

If you are experiencing any of the below symptoms on a regular basis, it may be a sign that your Water Element is out of balance;

• Lower back pain
• Knee problems
• Frequent urination
• Hearing loss
• Lack of libido
• Fear & anxiety

Winter is a time to rest, reflect & reconnect.  At the beginning of Winter, I took myself away for a 24 hour  retreat to the hills (not camping this time, waaay too cold for me!🥶 ).
Time created to  be more still & quiet. To let go the constant "to do list", responsibilities, & to allow space for the racing thoughts to settle.  To do less, without the need to "be productive" or achieve something.  It was magic!  ❤
 
To get proper, rejuvenating rest,   we don't have to go away...    We can do simple things at home, or around our area, such as;

• Spending time walking in   nature  or just sitting in a park listening to the sounds around you. 🌳
• Listening to a guided meditation. If you don't have your own favourite one, try Kate James's 15 min Body Scan Meditation    on the    free App  'Insight Timer'.🧘‍♀️
• Drawing, painting or try some other kind of art/craft. You don't have to be artistic to get  the relaxation benefits from art.  🎨

When we give ourselves the chance to slow down, relax & be still... it allows our body & mind time to rest & recharge, as well as allowing our hearts true desires to be more easily heard.  🌟

When I think of Winter meals, I think of delicious, nutritious warm soups!  😋🥣
Here's a simple, healthy recipe which you can  make for lunch or dinner, & can be ready in about 15 mins!   👍

INGREDIENTS;

• 3 -4 spring    onions, sliced
• 1 tsp fresh ginger, grated
• 1 clove garlic, minced
• 2 Tbs of white miso paste
• 4 cups of broth or stock (Vegetable or Chicken)
• 80 - 100g of shiitake mushrooms, sliced 
• 160 - 200g of baby    bok choy, (or cabbage), thinly sliced
• 200 g    tofu (silken or firm), cubed
• 100 g soba noodles
• 1 sheet of nori seaweed, cut    into approx 1 inch squares (optional)

METHOD;
1. Heat a little sesame oil in a pot & fry the white part of the sliced green onions, until soft. Add the ginger & garlic & cook for about 1 min.
2. Add miso paste & broth/stock & heat to a simmer.
3. Add the mushrooms. Cook for 5 mins. 
4. Add the bok choy (or cabbage) & tofu. Cook for approx 3 - 5 mins.
5. In the meantime, cook the soba noodles according to instructions & put these at the bottom of your serving bowls. (2 serves)
6. Serve soup straight over noodles & sprinkle green part of onion  (& nori squares if using) on top. 
   

In TCM the Bladder Channel, (which is related to Winter & the Water Element), runs along the back of the body. It is said that if the Bladder Qi (energy) is weak, or out of balance, we can experience back issues (such as; pain, stiffness & tightness), & visa-versa. 

In Winter people generally feel more stiff & tight in their bodies. So.... it's also a great time to get into a regular Yoga or Movement routine, even if it's just 10 - 15 mins a day!
I have created a short, gentle Yoga Routine to help get your Qi flowing.... & to strengthen  & stretch your back, to help it feel more strong & flexible.   💪😊

Please consult your physical therapist, if you have any back issues, before doing  any Yoga classes or routines. ​​
Clink on button below to access the Yoga Routine.

  Autumn is here!
You can feel that Autumn has arrived... it's getting darker & cooler in both the mornings & evenings.  In the past few weeks I've also noticed the changing colours of the leaves, as nature prepares to release  & let go...  To live with the seasons & more in touch with nature, this is also the time for us to practice "letting go" & to "simplify".  🍂

According to Traditional Chinese Medicine (TCM), Autumn is related to the Metal Element. It is said that  if we are not living in harmony with the season, (or if our Metal Element is out of balance), we can experience issues with the related organs (in this case the; Lung & Large Intestine). 
 
​If you experience any of the below symptoms on a regular basis, it  may be a sign that your Metal Element may be out of balance;  😷

• Constipation or diarrhoea
• Respiratory issues
• Colds & flus
• Sore throats

Or on a mental/emotional level if you are experiencing grief that is excessive or on-going.

 Letting go & Simplifying
Does life often feel hectic & overwhelming? Do you feel like you are running from one task to another, barely stopping to breathe or reflect? Are you constantly trying to keep up with your never ending "to do list"? 😩

Well I can definitely relate to all of the above! Though with my on-going mission to live more mindfully & more in touch with the seasons, I have recognised the importance of each season. Each one has it's own lessons to help us live in more healthy & harmonious ways. 

Autumn is teaching us to "let go".... to release things that are no longer necessary, useful or meaningful.🍂

As always with TCM, this concept relates to "letting go" on all levels; Physical, Mental, Spiritual & Environmental.  "Letting go" is one of the toughest things for most of us to do.  We can get so attached to our ways & our things, that change is very challenging & often very uncomfortable, even when we know it'll be good for us!  We're funny creatures aren't we! 😊

This Autumn I will practice letting go  of "busyness"  & instead deepening my Spiritual connection, by taking time  out on a regular basis to walk or just be in nature .🌳🌷

Below are some suggestions to feel a little healthier, happier & more in tune with this season. You may have some of your own ideas as well. Keep it simple & realistic, by only committing to one or two;

• On an Environmental   level it could mean "decluttering" your home or office, or even just one room, or one drawer!
• On a Physical level, it could be;  "letting go" or changing an unhealthy habit, one that's draining your energy or affecting the way you feel (such as; reducing screen time or reducing the amount of sugary foods or caffeine). 
• On a Mental level it could be; committing to  noticing when your mind in fixed on an unhealthy thought (such as "I'm not as good as that person") & practising letting  the thought go & come back to focusing on what you are doing. 
• On a   Spiritual level it could be, taking regular time out to go for a walk in nature (with no ear pods in! :)) or to sit in silence for a few minutes & just breathe! 🧘‍♂️

Spiced Pear Porridge Recipe
At this time of year I start to move away from the lighter, cooler breakfasts, such as banana, protein smoothie & gravitate more towards a warm, nourishing porridge, to help fuel me for the morning! 🍐
​
INGREDIENTS;

• 1/2  Tbsp coconut oil (butter or ghee)
• 1  small pear,  finely chopped
• 1/2  tsp    cinnamon
• 1/4   tsp    cardamom
• 1/4  tsp nutmeg
• pinch  of salt
• 1  cup  unsweetened almond milk (or milk of choice)
• 1  cup  water
• 3/4  cup   rolled oats
• 1 Tbsp    ground flax seeds
• 1  Tbsp    maple syrup

METHOD;
1. Place the coconut oil (butter or ghee) in a sauce pan over medium heat. Once hot, add the chopped pear, spices & salt, & sauté for 5 minutes until the pears are softened.
2.   Add the milk & water to the pot, stir to combine. Then add the oats, flax seeds & maple syrup.
3.   Lower the heat to medium-low & cook the oatmeal for about 10-15 minutes until oats have thickened & absorbed most of the liquid.  
4. Serve & enjoy! 😋
Note: option to add crushed walnuts or pecans on top. 

Autumn Yoga Routine
Below is a link to a gentle Yoga Routine to help strengthen & nourish the Lungs. If done regularly it may help you to breathe more effectively, improve immunity, release tension & increase  over-all feeling of well-being.😍

The routine focuses on loosening the muscles of the neck, chest & shoulders,  to open up more space in your body to breathe more deeply & easefully.  Strengthening the Lungs is one of the ways we can prepare for the Winter months ahead, to  reduce  the likelihood or the severity of colds & flus!

This is a floor based routine, but can also be done seated on a chair. 

Summer is Here!
Summer  fills our lives with; warmth, light & a feeling of expansiveness! I love sitting out-side on barmy summer nights & hearing the sounds of the crickets chirping as the sun goes down.  In Summer I also find it much easier to get out of bed in the morning to do my morning yoga routine, or go for a walk.   🧘‍♂️🌳🌹

It's the time of year to; connect with friends & family. To get outside & do  fun activities, that brings  you joy! And ideally, the best time of the year to get up earlier & eat lighter! Which is often a bit tricky with all the festivities & functions at this time of year! 😊🥂🎇

According to Traditional Chinese Medicine, Summer is related to the Fire Element. It is said that  if we are not living in harmony with the season, or if our Fire Element is out of balance, we can feel overly;  scattered,  confused,  Irritable or an underlying feeling of nervousness.
​If we are out of balance we can also experience; 

• Poor circulation
• Memory loss
• Depression
• Sleep issues 

A Good Night's Sleep
Creating a good "bedtime routine" can help you get a good night's sleep, to wake up feeling more refreshed & ready for the day.  There are tonnes of good advice & tips on this very important topic, but here my top tips;

• Try cutting down on caffeine & having none after 2pm.
• Sip on Chamomile tea in the afternoon or evening, to help you relax & unwind.
• Avoid, or limit simulants in the evening; caffeine, alcohol, sugary foods, desserts (I know that sounds really boring... but   what's more important that a good night's sleep & waking up feeling rested & ready to  enjoy your day!) 
• Limit screen time (computer, ipad, mobile phone) an hour before bed.
• Aim to get to be before 10pm.

According to Ayurveda, TCM & other medical research, the ideal time to go to bed is before 10pm.  If your normal bedtime is quite late, try winding back 15 mins earlier for a week, then another 15 mins the next week. Repeat until you are at the desired bedtime & then try & keep that bedtime as consistent as possible to help keep your circadian rhythms in balance. 

Simple Summer Salad
Summer is  the best time to eat less & lighter!
Here is a delicious, nutritious, salad recipe you may want to try on a hot day.  🥗

​Watermelon & Rocket Salad

• 120g rocket
• 3-4 slices of watermelon (cut into bite sized pieces)
• 1/2 small red onion  (halved & sliced thinly)
• 60g of toasted pine nuts or pumpkin seeds (walnuts work    too!)
• 100g of crumbled feta 
• 1/4 cup of fresh mint (roughly chopped)
• Drizzle of balsamic vinegar

Combine all ingredients into a serving bowl, drizzle with balsamic vinegar & enjoy!  😋

For more delicious & nutritious, simple recipes, click on button below...​

​Spring is here!
I love the smell in the air at this time of year, & the warmth of sunlight on my face when I go for a walk. I also love the fact that I can often get the washing dried in one day!
This Spring, we have been busy giving some much needed love to our garden. 🌹
The roses are looking amazing at the moment & everything is so beautiful & green! 🌳
Another Spring project we’ve managed to tick off, is to paint our daughter's room a gorgeous sage colour. It has transformed the feel of the room! Amazing what a little paint can do! 🎨🖌
At the beginning of September I also started my annual Spring Cleanse! Starting at one end of the house & slowly committing to another room or cupboard each day/week. Almost there! I thought we lived pretty simply, but it’s amazing how “stuff” just builds up! 😄

The Vibe of Spring
Here are a few ways you can tune into the energy of Spring to feel inspired & uplifted....
1. Get outside & get moving! Make the most of these beautiful bright, fresh mornings & rise a little earlier (if you don’t already) get outside for a 10 - 30 min power walk.
2. Get stuck into a project. Maybe you’ve been wanting to do something for a while, but have been putting it off all winter, now’s the time!
3. Spring clean! Start with one room of the house, or even just one drawer! It’s just a matter of getting started. The feeling of clearing clutter you no longer need, can make you feel much lighter & more invigorated!
4. Spring cleanse. This is the ideal time of year to also cleanse your body. Whether it be for just one day, or committing up to a week.
Here are a couple of simple suggestions;
● Have a glass of filtered water with fresh lemon juice in the morning.
● Swap your morning coffee for a cup of green tea.
● Avoid wheat products &/or sugary foods.

Green Power!
Spring in TCM (Traditional Chinese Medicine) is related to the Liver & the colour green 💚
Here are some ways to add extra vitality into life, by adding some extra “greens” into your diet.
1. Have at least one serve of green veggies with main meals (broccoli, cabbage, beans, etc).
2. Snack on celery & cucumber sticks with hummus.
3. Enjoy a Green Smoothie.

Simple Recipe;
Blend together;

• 1 x banana 
• 1 cup of alternative milk (almond, oat or coconut)
• 1⁄4 avocado + 1 small medjool date
• 1 x heaped tsp of Essential Greens (or any other green supplement without sweeteners).

If you don’t have the opportunity to get to a regular yoga class, below is a link to a short Yoga  Routine I created for Spring.

This routine incorporates; Mindful Movements, Yoga Poses & Deep Breathing to help cleanse  the Liver & enhance the flow of Qi through the meridian channels.
There are two parts to this routine, a standing section (part 1) & a floor section (part 2). You can do the full routine or just choose one or the other.