welcome winter!

Getting in Harmony with Winter...
Winter  is viewed as the ideal season for; deep rest, reflection &  conserving your energy.  Just as nature  sheds it's leaves, & stores nutrients in its roots, you are encouraged to slow down, nourish your Kidneys & build internal reserves for the coming seasons. 

Slowing down can be very challenging & can sometimes even feel unnatural, in a society that prides itself on; speed, efficiency & productivity!  😵

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Good Quality Sleep
As the days grow shorter & colder, it feels so natural to snuggle  up a bit earlier in bed. In fact, if you follow that natural instinct, your body is doing exactly what it needs to do, to repair & restore, to gain renewed strength & vitality for the Springtime. Getting a good nights sleep, is also one of the best ways to fight off the common cold   naturally.  🛌

It's advised to go to bed between 9 - 10pm, & wake when the sun rises, for optimum rest & recovery during Winter. This may not always be possible with your current lifestyle & responsibilities, however aiming for a bit more sleep during this season will definitely be beneficial. 😴👍

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Swapping Screens for Simple Pleasures
As you may already know, screen time affects the quality of your sleep.  Research shows a clear link between nightly device use & shorter, poorer quality sleep (according to the "Sleep Health Foundation").

Being on screens in the evening can;  delay your natural body clock, reduce the production of melatonin (the hormone that helps regulate your sleep cycles & helps you fall asleep) & over stimulate your brain! 🤯

Some ideas for "winding down" in the evening to prepare for a good nights sleep;
💙Reading a book
💙Listening to an audio book
💙Listening to music
💙Playing an instrument
💙Playing cards, or a board game
💙Puzzles 
💙Writing or drawing
💙Listening to a guided meditation
💙Doing stretches or a gentle Yoga routine
​💙Going for a gentle stroll around the block
​
Click on button below for a great, short, video summarising the affects of screens on our sleep & our health ...

Screen Time & Your Health

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Moroccan Vegetable Soup Recipe
One of the best thing about Winter for me, is the delicious soups! This is a hearty winter recipe  packed with veggies & warming spices... leaves you feeling nourished & satisfied!  😋🍲

INGREDIENTS;

• 2 tsps of olive oil
• 3 celery sticks, finely chopped
• 1 large carrot, peeled &    chopped
• 1 onion, finely chopped
• 1 Tbsp   of    tomato purée
• 3-4 garlic cloves, finely chopped
• 2 tsps  of    ground cumin
• 1 tsp  of    ground turmeric
• ¼ -   ½ tsp  of    ground cayenne pepper
• 1 can of   chickpeas (or cannellini beans), drained &    rinsed
• 1 can of   chopped tomatoes
• 2   large potato, diced
• 1 large sweet potato, diced
• 2 cups packed fresh spinach
• Salt &    pepper to taste 
• 1 lemon , zest &    juice
• 4 cups   of  chicken, or    vegetable broth
• OPTIONAL: flat-leaf parsley, roughly chopped to garnish, pita bread, to serve.

METHOD;
1.    Heat oil in a pot over medium-high heat. Add onion and garlic; sauté for 2 minutes until onion is translucent & garlic is fragrant.
2.  Add celery & carrot, stirring frequently cook for 2 minutes. Stir in the tomato puree & spices; cook for 2 minutes more.
3. Add in the chopped tomatoes, potatoes & chickpeas (or cannellini beans).
4.  Pour in the broth, reduce the heat to low, & let simmer for about 40 minutes until potatoes are tender.
5.   Add spinach & cook for 1 more minute, stirring constantly so the spinach starts to wilt. Turn off the heat  & add lemon juice & zest.
6.   Pour the soup into bowls. Garnish with chopped parsley & serve with warm pita bread.

Recipe Source:   www.healthyfitnessmeals.com

For more delicious & nutritious recipes,  click on button below for
​Lighten Life's Well-being Tool Kit ...

More Recipes

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A Short Gentle Winter Yoga Routine
In Winter our backs can get a bit stiff & achy, due to the cold weather & being generally less physical (less movement & activities). I've created this short (14 min) yoga routine to help loosen general back stiffness & to help you feel a bit lighter in your body.

If you have a back/spinal injury please consult your physical therapist before attempting any yoga or stretching routines.

Click on button below to try out the routine!

yoga routine

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"Smile, Breath & Go Slowly"
(Thich Nhat Hanh)