Place whole peppers on a tray under a hot grill, keep an eye on them and turn from time to time until the skin chars and they become soft. When cool, remove tops, seeds and skin (if wished), slice. Blanch the broccoli stems so they become bright green and retain crunch (followed by an optional char grill). Mix red peppers, broccoli, butter beans, garlic with pinch salt and good glug of olive oil. Serve warm or cold. Delicious with hummus and olives (remember this will increase the oxalate count). Sprinkle with fresh herbs!
To make into a vegetarian main add goats cheese or grilled halloumi.
Vegetarian & gluten free. Total Oxalate approx. 10 mg.
Nob of butter
2 Eggs beaten
1 Banana mashed (small – medium)
Handful blueberries (1/2 cup)
Melt butter in a small non-stick frying pan. Mix banana, blueberries and eggs together and pour into pan. When the pancake (really an omelette ) starts to set place pan under a hot grill until completely set and starting to brown.
Delicious served with Greek yoghurt, fresh blueberries and a drizzle of honey!
With the clocks changing and the nights drawing in take time to spend time outdoors getting light into the eyes and if needed top up with Vitamin D during the winter months. If you find yourself feeling low in spirit then add the Dru Yoga Earth sequence to your practice:
Feel connected to the Earth and let go of unhelpful emotions with the Earth Sequence (Prithvi Namaskara). By doing this graceful sequence you can consciously cleanse and clear your emotions and the energy system (especially when you do it outside in nature).
Today: Flood your body with endorphins as you move with grace and freedom.
The earth is an energy that brings us balance and emotional stability. It has a calming energy that helps us align with something much bigger than just our individual self – nature… When performed outside, the benefits from this sequence seem to be amplified as you connect in directly to the source energy of the earth. The earth is here to nurture, protect and provide for us.
The overall aim of this sequence is to leave you feeling settled, calm and replenished by the quiet earth. Complete this class with a mudra (hand gesture) to calm your nervous system
It’s amazing what a bit of yoga does when practised outside in the glorious sunshine in the snow!!! I was only popping out this morning to get milk but it was such a glorious morning and the countryside beckoned. After finding a beautiful spot I practised Dru Yoga’s Energy Block Release 4, Salutation to the Earth and the Golden Eagle, I felt amazing! Using intensions has become part of my practice, it took a while and did not come easily but now makes a huge difference. Setting the intention to feel happiness is my go- to intention, its so easy to smile! During practising EBR4 there are 3 intentions incorporated at the end, ‘May all my thoughts be of benefit to everyone’, May all my intentions be of benefit to everyone’ and ‘May all my actions be of benefit to everyone’.
For the rest of my walk I delighted in the shadows cast by the trees, the sun reflecting on the water of a stream, the snow sparkling in the sunlight, I was defiantly very happy! I found myself reflecting on intentions, we often hear ‘You are what you eat’, perhaps we should also be saying ‘You are what you think’ more often.
We can think ourselves miserable however we can also think ourselves happy. We are so good at talking ourselves down, being self-critical and feeling inadequate, sound familiar? After a while we begin to believe these negative thoughts, how often do we tell ourselves we are amazing? Even when other people tell us we find it difficult to accept praise. By setting intentions to be happy, be kind to yourself and to accept praise for a job well done we will can begin to realise our potential! If you are happy those around response differently, happiness and laughter are so infectious!
In my joyful state I decided a snow angle was called for, I didn’t appreciate how frozen the snow was and my snow angle just became more of a splat! Despite this failure I found myself laughing all the way home! The simplest things in life can give us so much pleasure!
Relax…. Take just a few short minutes to deeply relax and unwind with this simple guided relaxation. Perfect at the end of your yoga practice or anytime you just need a bit of ‘me time’… Dru Yoga Relaxation
Core stability is a key part of yoga and identifying and engaging these muscles can help to improve strength, core stability and protect the lower back. Students can sometime find it difficult to isolate these muscles and the instruction ‘engage core’ is frequently used as a reminder during classes. It would be lovely if little lights came on when students have ‘engaged’, the smiles when I say ‘and of course you all have your core muscles engaged’ tells me another story. I frequently remind students in my class to engage their core muscles before and during sequences and asana, its as much a reminder for myself as them! For those who find it difficult to identify and turn on the core this excellent 3 minute 3-D video provides a simple and straight forward explanation. Core Stability 3-D video
A recently published study showed that after just one yoga session for CFS that energy increased and that changes relating to autonomic functions and blood biomarkers suggested anti-stress and anti-inflammatory effects!!! Amazing! To read this paper follow link: Yoga and CFS 2018
I know from my own experience of practising yoga, particularly Dru I can feel the physical changes within my body, the more I practice the more I feel. I also notice what happens when I don’t practice for a few days reinforcing the need to maintain regular daily routine. I have experienced the increases in energy following practice, feeling relaxed, de-stressed and a softness in my body and joints. Others with CFS have reported increased energy following class attendance, its fantastic that this study has produce physical evidence adding support for yoga to be seen as a valid therapy for CFS.
I recently decided to try wearing amber glasses in the evening whilst watching TV or using the computer to filter out blue light to reduce overstimulation of the brain before bedtime. This can aid a better quality of sleep and with CFS sleep can be a real issue. For me my sleeping pattern is fairly good on the whole with occasional bouts of insomnia for no real good reason. When I’m in the ‘tired but wired’ phase where my adrenaline and cortisol have gone out of whack yoga has proved helpful for helping calm the nervous system and combined with a relaxing Epsom salt bath can really aid sleeping. So why add in the amber glasses you may ask? Like all CFS sufferers you find yourself trying everything to help symptoms, these were recommended by Dr Rangan Chatterjee (Doctor in the House) in his book The Four Pillar Plan. Whilst they make TV viewing different I have found that I’m going to sleep quite quickly which is great although my occasional insomnia hasn’t been cured however there is one unexpected benefit….my eyesight has improved! After just a couple of evenings wearing the amber glasses I noticed I didn’t need to use my reading glasses as much. I can now read a cook book and see my watch face quite clearly! I still need my reading glasses for small print but am amazed at how my eyesight has improved so quickly and my eyes feel less tired! So if you have CFS and are exposed to blue light in the evening they are worth a try and are relatively cheap!
A bowl of sunshine on a rainy day! This recipe is adapted from Naturally Sassy to reduce the oxalate content. One of my favorite nourishing bowls of goodness and the cold salsa and hot coconut rice really work well together. This makes a delicious and satisfying lunch or evening meal.
Serves 2 Oxalate per serving: less than 12 mg.
½ mug basmati white rice
400ml can of coconut milk plus half a can water
Juice of 1/2 lemon
1 tsp grated ginger
1 mango, stoned, peeled and diced
2 red sweet peppers, deseeded and diced
1 avocado, stoned, peeled and diced
Juice of 1 lime
Handful chopped coriander
Put rice in saucepan, add coconut milk, water, ginger and salt.
Cover with lid, bring to boil, reduce to simmer and check after 10 mins or rice cooking instructions.
When rice is cooked add lemon juice.
It will look a little like creamy rice pudding.
Mix all the salsa ingredients together.
Pour rice into serving bowls, top with salsa and enjoy!