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Restorative Day Retreat

Friday 24th June 2016

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Programme:
• 09:30-09.45 Arrive/Tea
• 10:00-11:45 Dynamic Hatha Yoga with Zena Kidd-May
• 12:15-13:15 Lunch prepared by Modern Baker
• 13:15-14:30 Restorative Yoga with Derek Elliot
• 14:30-14:45 Depart with goody bag

Cost: £70 inclusive of lunch, teas and goody bag

How to book: • Email info@satyayoga.co.uk to reserve you space • Let us know of any injuries i.e lower back, knees, HBP, LBP, hypermobility • Let us know of any food allergies and intolerances • Payment can be made by BACs transfer (preferred), cheque or cash in advance of the day to secure your space • Please bring a jumper and socks

NOTE: This workshop is not for beginners to yoga but if you are reasonably fit with no injuries do get in touch

Zena Kidd-May http://www.satyayoga.co.uk/2016/about-us/

Yoga Website-1030

Derek Elliot http://www.derekelliottyoga.co.uk/Yoga/About.html

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What is Restorative Yoga:

This style of yoga evolved from the work of B.K.S.Iyengar and encourages both healing and rejuvenation in the physical body as well as promoting evenness of the mind. Generally most poses are supine and supported by props. These longer holdings help to release muscular tension and bring about a relaxation response in the nervous system. Even at the best of times we can exhibit a stress response to our environment. Restorative yoga allows the space for the parasympathetic nervous system to operate and promote a release from the flight or fight response of the sympathetic nervous system. The outcome is a relaxed, grounded and more centered state of being.

Modern Baker http://www.modernbaker.com/about-the-bakery/ modern baker 1

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Raw Kale, apple & crunchy Walnut Salad

This raw kale salad is a real treat for the taste buds. Antioxidant-rich kale is even better for you when eaten raw. Thin strips are softened in a light mustard and honey dressing, then tossed with the savory-sweet blend of apple, lemon and candied walnuts.

It’s so easy to make and you will love it!

Salad Note: If you don’t have walnuts, use sunflower seeds, cashews and pecans. I have used all 3 – seriously yummy!

Candied Walnuts Note: Turn the oven to 190 c fan / 380 f . Make extra nuts and pop them a jar when cooled for snacking – I promise you they are divine.

Ingredients for the salad

A bag of Kale (stalks taken off)
2 Apples
A large handful of halved Walnuts (extra for snacking!)
2 freshly squeezed lemons

Candied walnuts

2 tbsp. Maple syrup (use more if you like it sweeter)
4 tbsp. Rice syrup
Walnuts
Pinch pink salt

Dressing

4 tbsp. Extra virgin Olive Oil
2 tbsp. Raw Apple Cider Vinegar (it doesn’t have to be raw)
1 tbsp. Mustard
4 or so tbsp. Rice Syrup (honey or maple syrup would also be lovely)
Pinch of Salt (I use pink himalayan salt)

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Homemade Almond Butter

You will need to exercise some patience to make this and have a very good food processor! Add your almonds to the bowl of your food processor, fitted with an “S” blade.

Note: View the gallery images by clicking on them for the stages of making the butter to see what the consistency should be like!

A few tips about making your own almond butter:
You can use raw or roasted almonds. Raw almonds take a little longer, and freshly roasted almonds break down into nut butter faster, if added to the food processor while still warm. (You can dry-roast your own almonds for 10-12 minutes at 350F).
Feel free to add salt or spices.
Don’t use soaked almonds (without thoroughly drying), or add liquid, for longest shelf life. It might be tempting to add something like vanilla extract, but added moisture will reduce the shelf life greatly.

3 or 4 cups (depending on the size of your food processor) of almonds Pinch of pink sea salt
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Courgette & Coconut cake

Courgette & Coconut cake (GF, DF & refined sugar free) I made this up this morning because I had so many courgettes in my garden ready to pick. A light teatime cake that’s not too sweet. Excellent way to use up all those courgettes from the garden!

A light & most cake, with grated courgette and desiccated coconut, makes a great alternative to carrot cake – top with rich cream cheese icing or coconut frosting (recipe to follow).

Really yum!

Note: We don’t have much of a sweet tooth her at Satya yoga but if you do, just up the quantity for the maple syrup by 10-20g and sugar by 20-50g.

100ml olive oil
3 large eggs or 6 medium size eggs
100g coconut palm sugar
65g clear maple syrup or honey
280g gluten free self-raising flour
½ tsp gluten free baking powder
½ tsp gluten free bicarbonate of soda
200g courgette or zucchini, grated & make sure you squeeze access liquid with hands after grating
75g desiccated coconut

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Yoga Day Retreats Oxford

How can yoga change everything?

There are many aspects to yoga but largely it’s about learning how to stay in an uncomfortable place. The concept goes wherever you need it; to your relationship, work, parenting, friendships. This idea of staying present can support every aspect of your life.

Here is what I mean. Imagine yourself standing in a balance pose, like the tree for example, your teetering on one foot, ankles are aching and wobbling. You might say to yourself….’if I shift my weight a little to the left, relax my shoulders away from my ears and lift my chest, I might handle this a bit better. I might breathe better and make this situation a whole lot easier’.

And later when you are in a meeting that is hard to tolerate, you find yourself using the same principles; shifting your posture, becoming aware of your natural breath and the situation becomes a little more bearable.

This is how yoga can change everything but it doesn’t happen overnight. We must return to our mat again and again because it takes time for these principles to be part of who we are.

On the mat is where we practise.

And once we get it, even a little bit of it, life feels a little bit sweeter, more hopeful. But you will lose it if you stop practising. That’s why yoga is called a practise. You stay on the path and keep discovering new scenery.

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Raw Basil & Almond Butter Pesto

I have a beautiful and super simple pesto for you. I made this pesto with the ingredients I had on hand: whole almonds, lots of basil, garlic, lemons, salt and olive oil.

I consider pesto a fridge staple, I make it so often because it is the perfect summer lunch or supper. We all love it with raw chopped vegetables or my raw crackers….so yummy and seriously healthy!

Note: I must say I do find it difficult to write the exact ingredients because much of my raw cooking is to taste. So I urge you to taste as you make. Don’t be scared to add more lemon or almond butter, use your own judgement.

1 garlic clove chopped
1/2 tsp. pink Himalayan salt
3 cups of fresh basil (leaves only)
3/4 cup of olive oil
1 tbsp. lemon juice
1/2 cup of almond butter (see foot note to make your own almond butter)

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Raw Coconut Macaroons

Raw coconut macaroons that melt in your mouth!

The easiest macaroons you’ll ever make. All you need is a spare 20mins.

They are gluten, sugar, dairy and egg free and kids love them!

This recipe makes about 20 macaroons depending on size.

Note: If you have any problems please do drop me a line or write to say how you got on.

1 1/2 cups unsweetened shredded coconut
1 tbsp. coconut flour
1/4 tsp. pink himalayan salt (Oops forgot to add this in the picture!)
2 tbsp. coconut oil (melted & wait until its cool before adding)
3 tbsp. rice syrup (more if you like it sweeter)
1 tbsp. vanilla extract (don’t be tempted to add more vanilla)

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Raw Chocolate Pistachio & Cranberry Slice

(Sugar, Gluten & Dairy Free)

I will only ever blog about recipes I feel truly passionate about or that friends & family have expressed how superb it is.

OMG, this is definitely one of those recipes……… it is seriously yummy!

It is super healthy; to me that means sugar, dairy and gluten free.

I mixed labneh (see note), melted chocolate, crushed unsalted pistachio nuts & dried cranberries. I am Anglo-Iraqi so experimenting with labneh is very familiar to me.

Baking tin 10in x 5.5in, lightly greased and lined bottom and sides with baking paper. It is important you add the sides so you can lift the slice from the tin.

Note:
How to make Labneh I have been straining sheep’s yogurt to make labneh for a long time as it is so easy. I use labneh in recipes as an alternative to cream (single or double). I strain the yogurt with a muslin. The strainer has a fine lining that, allows the liquid whey to flow from the yogurt leaving a thick silky white yogurt cream – perfect for spreading, rolling, and blending. You don’t need any “special” strainer to do this.

90ml labneh (see note)
300g organic good quality 85% dark chocolate, finely chopped
80g shelled unsalted pistachios, finely chopped
75g dried cranberries, finely chopped
Raw coconut oil to grease the baking tin

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Gluten & Dairy Free Chocolate Cake

This has to be the best chocolate cake I have ever made, it is truly divine! it is perfect for anyone with gluten & dairy intolerances and great for the rest of us since it’s the healthiest chocolate cake you’ll ever eat!.

Its rich dark chocolate gives it decadence yet is so simple to make. I really urge you to make it, your friends & family will love you for it, I promise!

Notes:
Organic ingredients is all I use….well worth the extra cost and better for your health!

250g goats butter (room temperature, I take it out the fridge the night before)
150g coconut palm sugar
180g good quality dark chocolate 85% (Use 70% if that’s all you can find)
100g organic ground almonds (see foot note on how to make your own – so easy!)
6 organic medium eggs
1 tablespoon organic apple cider vinegar

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Looking for a natural cold remedy? get 5 tips for fighting off colds, flu & coughs.

 Healers from your kitchen!

Photo cough

How to protect yourself from winter coughs & colds – Natural tips you can make at home

Now, for some of you who have already had a cold/cough I realise I am too late but here are a few tips for next time!

1 – Turmeric – the Indian spice, nature’s great antibiotic, helps defend against all the bugs. Take ¼ teaspoon in water 3 x per day. Don’t believe me just try it.

2- Garlic – must be organic tho. It  helps detoxify which is one of the main causes of weakening the body.

3- Fresh Ginger & fresh lemon (organic – no wax) – I make it every morning. Squeeze half or quarter slice of lemon in hot water add chopped ginger with skin. If you do have a sore throat add a teaspoon of honey – it’s brilliant. Cleans out the liver and helps alkalise the body (I know its acid but it turns into alkaline once inside – trust me).

4- Stay off Heavy foods – stay away from them for the next month or so as much as possible. We all know what they are. Yes the carbs. Bread, pasta, wheat and dairy products. The clog up the pipes.

5- Stay off the sugar, the bugs love sugar!

Just a few ideas that I hope can help you through the winter months…

Zena @ Satya Yoga Oxford

 

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