5 Last Minute Christmas Gifts for a Yogi

Are friends and family still asking you what you'd like for Christmas? If you like the idea of receiving something that will benefit your mind, body and spirit, why not suggest they buy you one of these gifts that any yogi would love to open on Christmas Day?

A New Yoga Mat
I think yoga mats get better with age, but there will come a time sooner or later when you will need to replace yours. If you'd like a good grippy, eco friendly mat take a look at this one on sale at £22 from Ruth White Yoga Products:
http://www.ruthwhiteyoga.com/cgi-bin/rw_product_detail.pl?all|xpmat200|||||

Yoga Clothes
At last there are some interesting yoga clothes arriving on the High Street. After years of black sportswear being the only option, companies such as Reebok and Adidas are starting to produce garments especially for yoga. They are made from modern fabrics that are quick drying, comfortable and colourful. Hooray! Take a look at some of the following links to brighten up your yoga wardrobe in 2015.

http://www.reebok.co.uk/yoga-clothing

http://www.adidas.co.uk/yoga

http://www.johnlewis.com/search/yoga-wear/8000011414-women's+yoga+%26+pilates+wear=department

http://www.houseoffraser.co.uk/Yoga+Tops+and+T-Shirts/2361,default,sc.html

A Guide to Yoga
How about a book? It's useful to have a good guidebook to help you with your home practice, but there are so many available it's difficult to know which to choose.  "Yoga for You: A Step By Step Guide For Yoga at Home For Everybody" by Tara Fraser covers the basic postures, pranayama, meditation, diet and a little of the history and philosophy of yoga in a clear and easy-to-read way.  It also offers some sequences for you to follow. It's available on Amazon for £9.74 -  http://www.amazon.co.uk/Yoga-Healthy-Living-Step---step/dp/1844835987/ref=sr_1_1?s=books&ie=UTF8&qid=1418733233&sr=1-1&keywords=yoga+books#customerReviews

Yoga Extras 
For any little extras to enhance your yoga practice, such as incense sticks, eye pillows, blocks and belts, look no further than Yogamatters. This online company, dedicated to all things yogic, also sells clothing, mats, books and DVDs so you're sure to find something you'd love to receive to enhance your practice here.

Every Body Deserves a Massage
Massage is not only beneficial for your body as it melts away knots of tension, enhances the immune system by stimulating lymph and improves the condition of the skin, but it also sends a clear message to your subconscious that you are taking some time out to care for yourself. We could all do with a little more affirmation that we are worth it and that our wellbeing needs to be top of the priority list.

If you'd like a gift for your body, mind and spirit ask your nearest and dearest to give you a voucher for a massage. Click here for an article from WikiHow about how to choose a massage therapist, but if you live near me in the Leatherhead area of Surrey, I can recommend local therapist Penny Bedford. If you'd like more details, prices or to arrange a voucher before Christmas please contact Penny at penny.bedford@btinternet.com. 

This Week I'm Making... Glittery Tea-light Holders

Go dig out those jam jars that were going out to the recycling bin and give them another purpose. It's really simple and satisfying to make these sparkly tea-light holders to light up your Christmas.

You will need: a jam jar, some glue and/or some double-sided sticky tape, some glitter and a tea-light.

The outside of the small jar on the left was painted all over with a thin film of glue then sprinkled with glitter. When it was dry, I gently dusted off any excess glitter that wasn't stuck down. I wrapped the larger jar with 2 strips of double-sided sticky tape and also cut a little heart shape too. I sprinkled the glitter over the double-sided tape and brushed off the excess and voila!

Oooh! Pretty!

Warning: the jars get very hot, so do stand them on something heat-proof so they don't leave a mark, and, as always, take care when using candles.

This Week I'm Visiting... Organico, Epsom

1 King's Shade Walk, by the Clock Tower, Epsom

This photo's a bit blurry but it gives you
some idea of what the inside looks like

Juices and Smoothies menu

Organico is a health food shop situated by the Clock Tower in Epsom. Although it has been open for 7 months, it is new to me and I had a great time looking at what it has to offer. The shelves were stocked with a wide range of dry goods including the most varied range of nut butters I've ever seen (pumpkin seed butter, sunflower seed butter, cashew butter, hazelnut butter and more!). It also sells some fresh organic fruit and vegetables, breads and fresh juices and smoothies too. I filled my basket with coconut yoghurt, maple syrup, almond oil (to use as a body moisturiser), bread, chickpea flour and enjoyed a take-away apple, carrot and ginger juice. If you're in Epsom do pay them a visit and help get your 2015 off to a healthy start.

This Week I'm Growing...Amaryllis 

I buy my mum an Amaryllis (proper name Hippeastrum) for Christmas every year and thought I'd grow one myself too this time. These bulbs are seriously large, i.e. the size of your hand, and are therefore not cheap - I paid £8 each - but they make a fabulous spring display that will last for ages so they're worth it. 

Amaryllis like to be in quite a small pot, with good drainage, and planted with two-thirds of the bulb below the surface of the compost and a third sticking up above it. They like to be kept moist and are happy on a warm, bright windowsill. The stems grow rapidly and so tall that they might need staking with a cane to keep the heavy flower-heads upright.

The bulbs are available in the garden centres now. Plant them as soon as possible and you'll have amazing flowers in time for Easter.

Finally...

In my yoga classes last week we practiced a Gratitude Meditation, A number of people commented on it so I thought I'd share it with you here:

Practicing gratitude is a really useful tool. It can take you from difficult dark places in your life to the light and wonderful moments.

When you are in a stressful situation you can often feel ingratitude, resentment, anger and blame. These negative addictive thoughts activate the chemicals in the body which damage and depress the immune system. If you can become aware of these negative thoughts you can change them. It's not easy as they are a habit. But if you can create a new habit of being grateful you can switch your focus from negative to positive. It won't mean that challenging things won't happen in your life, but it will shift your attitude towards them. 

Remember how you felt when you were in a beautiful place on a beautiful day. Remember being in the company of good friends, remember the feeling of getting into bed after a long and tiring day. Remember when someone made you a cup of tea, when someone in your family gave you a spontaneous hug.

These little things are easy to overlook yet they connect us to the world and make us aware of and appreciate all the many good things in our lives.

Take a moment to bring to mind 3 things you have in your life right now that you are grateful for, then find 3 more tomorrow, and the day after and so on until you create a new habit.

Why Don't More Men Do Yoga?

Have you every wondered why there aren't more men in your yoga class? It is a strange phenomenon as yoga in its traditional form in India was practiced mainly by men. As a long-time yoga teacher I have pondered this often, so I asked a few of my male friends if they would consider going to a yoga class and what they think the experience would be like.

The answers I received lead me to conclude that many men think that a yoga class is either full of elderly ladies, lying on the floor practicing their breathing exercises or full of lycra-clad super-flexible girls contorting their bodies into pretzel-like shapes that feel they would never be able to attain. They also had concerns about not being good enough, farting and being bored!

You and I, as regular yoga practitioners, know that a well-rounded yoga practice is none of these. We know it is a great way to stretch and strengthen the body, improve posture and balance and quieten the busy mind. We also know that you don't need to be "good enough" to practice yoga - the postures can be adapted to suit all abilities, that yes, farting sometimes happens (especially if you haven't left enough time between your practice and your last meal) and that being bored is ok - we're all mentally over-stimulated anyway and need to get more familiar with being quiet.

If you feel that the men in your family could benefit from a few yoga poses but that they too have these pre-conceived ideas, take a look at the following articles (which were both printed in national newspapers recently) and pass them on. 

The first is from the Telegraph, an amusing account of a middle-aged writer who went on a 2 week yoga holiday. He overcame his preconceptions and wardrobe dilemmas, and has some wisdom to offer about how yoga can help men deal with stress http://www.telegraph.co.uk/men/active/11243824/Are-men-like-me-really-cut-out-for-yoga.html.

The second is from the Times, http://www.thetimes.co.uk/tto/health/diet-fitness/article4274698.ece?shareToken=ad26a192c178eee118e3a3576b381f24  about a former wrestler who has developed his own more "macho" style to encourage ordinary blokes to take better care of their bodies. Diamond Dallas Page has also become famous on YouTube as the yoga teacher who helped disabled war veteran Arthur Boorman back to full health - click here to see that amazing transformation if you haven't seen it before.

If joining a class seems a bit daunting for those who haven't done yoga before, maybe you could unroll your mat and share a few stretches with your family over the Christmas break, or put one of my short videos on if you'd like a bit more guidance. Any yoga is better than no yoga, so start small and simple and, with a bit of encouragement, we could spread the word that yoga is for everyone.

Spotted from a car window

This Week I'm Making... Spiced Ginger Biscuits (gluten-free, refined-sugar-free)

This recipe comes from the website of two sisters from London, known as Hemsley & Hemsley, who make whole, organic, nutrient filled, homemade foods which are free from grain, gluten, high starch and refined sugar. Their cookbook, also called Hemsley & Hemsley is on my Christmas list this year, even though there are some non-veggie recipes in there, because all the dishes look completely delicious and super-healthy.

The ingredients

The finished products

Click here for the very simple recipe  http://www.hemsleyandhemsley.com/recipe/holiday-spiced-ginger-biscuits/

My cookies didn't look quite as gorgeous as the ones on the website and I was a bit concerned that the mixture wasn't sticking together (a dash more maple syrup sorted that) but they tasted really good and only took a couple of minutes to make and 10 minutes to cook. They get my vote as a satisfying snack to enjoy with a cup of tea this Christmas - much healthier than processed mince pies and Stollen!

This Week I'm Visiting... Wildlife Photographer of the Year Exhibition, at the Natural History Museum, Cromwell Road, London SW7 5BD

I've been going to this exhibition for a number of years now, and it's always a delight. Divided into various categories such as Birds, Mammals, and Natural Design, each image is beautifully back-lit and displayed with information about the story behind it. You can book tickets online to short-cut the queues and I recommend you try to go during the week - last year I went on a Saturday and it was very busy, but this year I went on a Friday afternoon and it was comfortably quiet.

Visiting the Wildlife Photographer of the Year exhibition is always an inspiring way to spend an afternoon - the buzz of being in London, the amazing architecture of the museum itself, the skill (and luck) of the photographer and the diversity of the subject matter are a good reminder that we live in a wonderful world and that all life is precious.

This Week I'm Growing... Dahlias for 2015

The frost has finally blackened the leaves of the dahlias and it's time to decide whether to dig them up to protect them from the winter weather, or to take a chance and leave them in the ground. I'll probably do half and half so that I've got more of a chance that some make it through to spring. Over the past few years I've had good success leaving them in-situ but with some added protection.

If you have enjoyed some wonderful flowers from your dahlias this year, here's what to do for a repeat performance next year:

If you leave them in the ground, cut back the blackened stems, put a label in the ground so you'll remember where they are and place a decent sized mound of garden compost over the top. If you have an old teracotta pot handy, place it upside down over the whole lot, which will keep most of the winter weather off. 

If you decide to lift them and bring them inside you'll need to be very careful digging them up as it's easy to spear one of the tubers with your fork. Bring them into a frost-free shed, greenhouse or garage and turn the tubers upside down for a few days so any moisture drains out of the hollow stems. Then place them in a box on some newspaper or in a little bit of dry compost, remembering to label them so that you know what they are next spring. They need to be kept in a dry environment - I think my shed was too damp before and that's why they rotted, so this time I'm going to put them in the loft and hope I don't forget I've put them there.

Next spring you can bring them out and pot them up into moist compost where they will start to produce new leaves. They will need to be kept protected until all threat of frost has passed, so it's usually the end of May/beginning of June before you can plant them out or uncover the ones that are slumbering under their compost and terracotta pots in the garden.

It's a little bit of effort but when you think about the volume of fabulous flowers each of these tubers produce in the summer it's worth it. 

Carefully dug up dahlia tubers

Labelled and packed away until spring

And finally, following on from our meditations in class this half-term, this picture is a good reminder of how to be more mindful - I'm off now to do the last two :-)

When Your Plate is Too Full - how to say no to all the rushing

The theme in my yoga classes this half-term is slowing down. We are moving slowly between the poses and holding them for a bit longer too.  Staying in the postures builds strength, stamina, resilience and awareness whilst allowing us time to pay attention to the breath, release any unnecessary tension and align the body correctly. 

Slowing down is especially important at this time of year as we move towards the Christmas period when things inevitably get hectic.  Here's an article from Leo Babauta from zenhabits.net with some wise words about slowing down when you feel that it's all just a bit too much.

When Your Plate is Too Full

By Leo Babauta

Do you sometimes (or always) feel like you have too much to do and too little time to do it?Consider an email I got from a student the other day:

“… as the semester goes by, the harder it is to keep up with school. The thing is, I know I’d be able to do it if I didn’t have any extracurricular activities. I have a weekend job where I teach youths, a youth group where I currently lead social justice, and I was just asked by someone to lead prayer group. Right now, the only way to do everything is to sleep less and work more, but I noticed that I can’t do much when I haven’t gotten much sleep. I wanted to take care of my body as well so I’ve been sleeping normally these past few days. Now I’m behind everything again; I have two big assignments due and midterms next week.”

I know this feeling, because that’s how I felt before I started simplifying my life. I was being pulled in all directions, and never had enough time for everything I needed to do. I wanted to do a great job with each role I’d taken on, and felt I could do it, but really I was doing a bad job at everything because I was stretched too thin.

To this student, and to everyone else who feels this way, I’d say this: your plate is too full. You have too much going on. The only answer, unless you want your health to decline (and that’s not good for anyone), is to start saying No.

The Whys of Saying No
You have to say No to at least a couple things on your list: say No to prayer group and the youth group, so that you can say Yes to school and the job. For anyone else reading this, you might have to say No to certain work projects, or community groups, or committees or boards or parent-teacher organizations or coaching sports or some other worthwhile activity. I know, it seems horrible to say No when these are very worthy things to do. It kills you to say No.

But the alternative is that you’re going to do a bad job at each one, and be stressed beyond your limits, and not be able to focus on any one. You won’t be getting enough sleep, your focus will get worse because of a lack of sleep, and stress will compound that problem.

We stay in this state because we really want to do it all. We have this idea that we can be great at everything, and succeed at all that we try. But we are human, and we have limits, and we have to let go of this idea of doing everything and doing it well. You’re either going to do a couple things well, or do everything poorly.

Do a Couple Things Well
Ideally, you’d find complete focus and do one thing well. You’d pick one really important thing, say No to all the rest, and put your complete focus on this one project. This might be school, or a project at work, or a volunteer project … but just one thing. You’d learn to do it well, and get better and better at it, and serve people exceptionally. However, that’s not reality. We can’t always pare things down to one thing, so focus on two. I’ve found that you can do two things well, and one thing really well. With two focuses, you won’t be as concentrated, won’t learn as deeply, but it’s doable. With three or four focuses, you won’t do anything well or learn anything deeply or serve anyone exceptionally.

So start paring down to two things: figure out what the most important two things in your life are, and cut out the rest. Be ruthless. Call or email or meet with them now, and tell them that you really want to help, but your plate is too full. You can’t serve them well, so you need to say No.

When you’re down to two things, I’ve found it best to give each some allotted time. So a few hours for one, and then a few hours for the other. Don’t switch back and forth constantly between the two (an email for one, write a paragraph for the other, go back to email for the first one, a paragraph for the second, and so on). Doing it that way means you never give either your full concentration. When you give something your focus, really be present.

Saying No to worthwhile projects, and letting go of the idea that we can do everything, is very difficult. But it’s not more difficult than trying to do everything and not getting enough sleep and being overly stressed out. Saying No is hard, but it means you say Yes to focus and sanity.

This Week I'm Making... Pad Thai Salad

Talking of full plates, here's another quick and easy recipe that you might like to try. It's full of colourful, nutritious, raw ingredients that will increase your health and vitality. You'll get more than the recommended "5 a day" and, if you add some marinated tofu you'll get a good amount of protein too. You can buy ready-made tofu by Cauldron Foods in most of the big supermarkets.

The ingredients list is long, but don't let that put you off - the only preparation is chopping the vegetables and a little whizz of the dressing in a food processor.

For the Thai Peanut Dressing:

• 2 dessertspoons of peanut butter
• 1 tablespoon rice vinegar*
• 1 tablespoon fresh lime juice
• 11/2 tablespoons olive oil
• 1 tablespoon soy sauce
• 1 tablespoons honey or maple syrup
• 1 garlic clove, chopped
• 2cm square piece fresh ginger, peeled and roughly chopped
• 1/2 teaspoon salt
• pinch of crushed red pepper flakes
• 1 tablespoon fresh flat parlsley leaves
• optional - I added a spoonful of coconut yogurt to make the dressing a little more creamy - you could use natural or Greek yogurt if required

* I used white wine vinegar as I didn't have rice vinegar

For the Salad:

• 1/2 a small red cabbage chopped
• 1/2 a small green cabbage chopped
• 1 carrot shredded or spiralised or chopped into small sticks
• 1/2 courgette shredded or spiralised or chopped into small sticks
• 1 red pepper, thinly sliced into bite-sized pieces
• 1/2 a cucumber, halved lengthwise, de-seeded and thinly sliced
• sprouted seeds - I used alfalfa which you can buy from greengrocers and some supermarkets
• optional - add some stir-fried, marinated tofu for a bit of protein

And here's how to make it:

Make the dressing by putting all the ingredients except the yogurt into a food processor and blend until you have a smooth paste, then stir in a spoonful of yogurt if required.

Mix all the vegetables together then divide into bowls, add the stir-fried tofu, spoon some dressing on top and serve - super yummy and extremely good for you!

This Week I'm Visiting... Indaba Yoga Studio,18 Hayes Place, Marylebone, London NW1 6U 

Indaba means "gathering", and this London studio has gathered together many different teachers to provide many different styles of yoga - from Iyengar to Power Yoga, and Headstand Workshops to Beginner's classes, there's something for everyone here.  Indaba has 2 spacious studios, a comfortable reception area where you can buy drinks and yoga related items, and very nice changing and showering facilities.  Click here at www.indabayoga.com to take a look at their website and their hugely varied schedule of classes and pay them a visit next time you're in London.

Savasana at the end of class in one of the lovely studios at Indaba

The great sign outside Indaba Yoga Studio

This Week I'm Growing... Lillies for Next Year

If you've followed my blog since I started it 11 months ago, you might remember that I planted some lily bulbs in pots back in February http://thrive-yoga.blogspot.co.uk/2014/02/the-yamas-of-yoga.html.  These were very successful, giving me wonderfully scented flowers for a long period over the summer. If you planted some yourself you might like to know about the aftercare and how to keep the bulbs over winter so that they regrow into healthy plants next year.

When the lillies had finished flowering I removed the pots from the patio and put them round the back of the house. I left the foliage to die back naturally so the nutrients from the leaves went back into the bulb to provide it with energy for growth next season.

It's now time to remove the dead stalks and tuck the pots away somewhere sheltered for the next few months so that they don't get waterlogged and rot. I tuck my pots under a yew hedge which keeps them free from snow and the worst of the rain but allows the soil to stay moist.  They've survived like this for years. I add a layer of compost and grit mixed together for extra protection and nutrients for when they start growing again in spring and reward my minimal effort with abundant flowers again in summer.

The lillies and the Buddha outside my Studio

9 Ways to Conquer Seasonal Affective Disorder

As the daylight hours dwindle do you feel like you just want to sit on the sofa, eat comfort food and hibernate till spring? If you suffer from "the Winter Blues" this article by Kris Carr from www.crazysexywellness.com will shed a little light - if you'll pardon the pun - on Seasonal Affective Disorder...

Recently I had a life shifting realization. I struggle with depression. Though it doesn’t totally knock me out, it’s still a wilting bummer that comes on seasonally. And to tell you the truth, I had no idea I was dealing with it. Then I started cycling, feeling better and stronger than I’ve felt in decades. Pushing my body hard released a cascade of endorphins and feel-good hormones that literally cleared the mental cobwebs I didn’t even know I had. I felt a new level of happy. Awesome! Strong thighs and mental highs? Count me in!

Then it started to get darker earlier and my ability to go for that end-of-day-ride began to slip. In addition, I was spending less time in the sun (Vitamin D!) and that’s when it dawned on me. I need to protect myself from the winter blues and perhaps so do you.

Seasonal Affective Disorder (SAD) is a type of depression that impacts millions of people each year. It generally kicks in as the hours of daylight get shorter and can last till early spring. Apparently, 60-90% of folks with SAD are women. Guys certainly aren’t immune but us gals seems to struggle with it more.

Last Sunday the clocks turned back. Deep sigh… When it gets dark by 4 pm it’s easy to get SAD. We experience long winters here in the mountains so it’s super important to be mindful of what I need to feel healthy and happy amidst the snow banks, otherwise, hello cravings! Namely, carbs, wine and alone time (as in isolation, scat!, beat it people-who-cheer-me-up). I watch way too much TV, blow off my workouts and struggle with fatigue and moodiness. Sound familiar?

If you suspect that you suffer from seasonal depression, here are nine tips to help you get through it.

1. Make sure you’re taking vitamin D.

In addition to depression, a vitamin D deficiency is linked to many cancers, high blood pressure, diabetes, heart disease, fibromyalgia, autoimmune diseases and bone loss. Though none of us like going to the doctor, now is a good time to get your levels tested. According to my friend Dr. Mark Hyman, you want to get tested for 25 OH vitamin D. For optimal range you should be 100 to 160 nmol/L or 40 to 65 ng/ml. For cancer patients it’s closer to 80.

It’s also important to make sure that the brand is high-quality by checking the label for the word “gamma” (not just alpha). If you’re vegan, I can’t give you a definitive answer on whether D2 or lichen-sourced D3 (plant-based) is as effective as animal-based D3. This particular debate has not been put to rest to the best of my knowledge. This is a personal choice and I recommend that you do research and check out the Vegetarian Resource Group’s take on Vitamin D before making a decision. You have to do what feels right for you. If possible, consult a knowledgeable physician who understands your needs. Read this article for more detail and don’t skip your daily D!

2. Up your omega-3 intake.

Omega-3’s can help maintain healthy levels of the brain chemicals dopamine and serotonin (the feel good neurotransmitters) that increase happiness and reduce symptoms of depression. Vegan sources of omega-3’s include flaxseed, hemp and walnuts.

3. Get Aerobic exercise.

Exercise not only improves our mood but it also reduces anxiety and stress, both of which can worsen depression. Take a brisk walk outside, invest in some warm winter workout clothes (I’m totally geared up for chilly rides now, no excuses—oiy!). Shoot for at least 30 minutes per day, 5 days per week. You will feel so much better if you move consistently.

4. Purchase one of those sun lamps.

Although I haven’t tried it, I know many people who swear by light therapy. Basically, you regularly sit in front of a special light box that emits full-spectrum light similar in composition to sunlight. It’s been shown to be very effective for helping people with SAD. Dr. Weil goes into great detail about light therapy in this article. Might be worth a shot!

5. Go outside anyway.
Exposure to outdoor light is still important so try to get outside daily for at least 10 minutes. Yes, it’s chilly (we already talked about warm clothes) and cloudy, but light still pokes through and tickles your brain through your glorious peepers. This increases both your serotonin and dopamine levels, which as I mentioned above, both play a star role in your joy factor.

6. Leave the hermitage (and not just for dinner and drinks).

If you get that cooped up, bored feeling over the winter months, shake it up. Are there some local book readings that interest you? What about a yoga retreat in warm, sunny weather? Can you meet two of your best friends in the bahamas for a girls weekend (or golf trip)? Best friend time always soothes the soul and yet it’s so easy to resist reaching out when we feel like shit. Perhaps this is an opportunity to expand your spiritual horizons, find a new mentor and make it a practice to listen to their YouTube lectures in the tub. You get the picture. While creating a routine can be healthy, sometimes it can also create stagnation.

7. “Warm” up your green drinks and recipe repertoire.

Green juices, smoothies and salads can be less appealing when all you want is a cup of hot cocoa. But juice can have a “warming” effect if you add a little kick to it. I like to put extra ginger in my green juice when it gets chilly outside. It promotes circulation and healthy digestion. And to insure that you’re getting plenty of veggies during the colder months, add them to your soups and stews. One of my favorite recipes is Crazy Sexy Bean Chili from Crazy Sexy Kitchen. It’s packed with veggies and fresh herbs including sweet potatoes, jalapeno and cilantro.

8. Sleep.

Create and stick to a consistent sleep schedule. Don’t miss your 8 hours of zzz’s and don’t over sleep like a teenager either. Get your cute, fully-rested ass out of bed and carpe diem. There are many ways to set yourself up for sleep success. They include, a cool room, covering or removing electronic gadgets that emit light (this messes with your pineal gland and melatonin levels) and staying away from caffeine past 10 am. If you suffer from insomnia, you may want to check out some sleep meditations (Deepak has a great one) and also EFT (Emotional Freedom Technique).

9. Don’t eat shitty food.

Improve your diet, improve your mood. Ok, so this isn’t a newsflash, but crap food creates crap thoughts, sleep and health. Yet, when we’re blue we often go crazy with the crap. It’s sweater season after all, no one will see the ever growing donut taking up residence around our middle. But here’s the sitch: Trans fats, sugar (all that halloween candy you stole from your child), processed carbs, etc all contribute to the overall malaise that go hand in hand with SAD. Protect your brain chemistry, your metabolism and your blood sugar by choosing whole foods, healthy fats and lots of fibrous plant-tastic snacks and meals.

If you'd like more information about SAD and how to find a lightbox here's a website that could help http://www.sada.org.uk


This Week I'm Making...Watercress Soup

Always one for a healthy, quick and simple recipe, this one really ticks the box! Here's a bit of info from www.watercress.co.uk which tells you all about why these little green leaves are so good for you:

"Brimming over with an amazing 15 vital nutrients and minerals, gram for gram watercress can boast more vitamin C than oranges, more vitamin E than broccoli, more calcium than whole milk and more iron than spinach!  Watercress also has exceptionally high levels of Beta-carotene which is converted into vitamin A in the body and needed for growth and development, immunity, and healthy vision, hair, skin, nails, bones and teeth."

And here's the recipe - it's a Jamie Oliver one:

• 2 potatoes, peeled and chopped
• 2 onions, chopped
• 2 garlic cloves, chopped
• 400ml stock
• 3 bunches watercress, chopped

(Serves 2-3)

1. In a large saucepan, sauté the potatoes, onions and and garlic in olive oil. Add the stock and simmer until the potatoes are soft. Add the chopped watercress and cook for 3–4 minutes.

2. Liquidise the soup, and serve with a swirl of crème fraîche.

Voila!

This Week I'm Visiting... The Lake District

With 12 lakes and 3,500km of rights of way, the Lake District is a wonderful place to spend some time immersed in the delights of autumn. It's 22 years since I was last here(!) and I had forgotten just how beautiful it is.  Incredibly lucky with the weather, I walked the hills with family, friends and dogs and soaked up the glorious views that truly make you glad to be alive.

We stayed in a gorgeous cottage in Keswick, a small town in the north of the Lakes with good pubs and restaurants and a plethora of outdoor clothing shops. I especially enjoyed not feeling the need to dress up while I was there - almost everyone was wearing walking boots and anoraks!

It's a long way to drive (5 hours on a good run) but it is worth it when you get there, and it hasn't put me off going back. I will return as part of my ongoing, long-term project to visit more places in the UK. If you're interested in finding out more about this part of the country click here for the Lake District website.

View over Derwentwater

Deborah and Penny do a headstand on Dodd (with dogs!)

Down-Dog on Dodd

Up-Dog on Dodd

View over Bassenthwaite Lake

This Week I'm Growing...plants for next year

It's Tidy Up Time in the garden and as I cut back the Calendula and pull out the Cosmos I'm saving some seeds to sow in the spring.

The Calendula seeds look like this:

And the Cosmos seeds look like this:

Here's how to collect your own seed for free plants next year:

Choose a dry day to collect your seeds - soggy seeds will rot. Pick the dried flower and rub it between your fingers. The seeds will separate from the dried petals which you can discard. Leave the seeds in a warm place to dry out for a couple of days then put them into a paper envelope (so that any remaining moisture can evaporate), label them and store them somewhere cool and dry for the winter. The Calendula seeds can be sown in March as they are a hardy annual, and the Cosmos in April as they're not hardy and need milder conditions.