On Poetry, Chocolate and Buddy the Elf

52@50 no 19: Reading Poetry

Reading poetry reminds me of school. Until quite recently that's the only time I've ever really sat down and read a poetry book. Then I discovered the work of poet and yogi Danna Faulds and started reading her lovely poems aloud during my Restorative Yoga Classes. They are lyrical, evocative and relaxing and, I think (I hope!), enhance the restful ambience of those classes.  

So I thought I would educate myself and become a little more well-read whilst searching for some new poems to include in future classes. Off to the library and down the rabbit hole I go, and discover a whole new world. So many poems that I never knew existed. I find I get the most from the poems from reading them aloud - I get into the rhythm of them better. I've learned that the rhythm of a poem is called a meter, and that there are different types of meters - iambs, trochees, spondees, anapests and dactyls. Yes, really - who knew?

I'm going to carry on with this particular 52@50 - I'm really enjoying it - and I hope to share some of these lovely poems with you either here on the blog or if you come to one of my Restorative Classes in 2017.  

Here are a couple that I find particularly relevant to life as a yogi... you probably know the first one - I remember it from school...

Leisure by W H Davies (1871-1940)

What is this life if, full of care,

We have no time to stand and stare.

No time to stand beneath the boughs,

And stare as long as sheep or cows.

No time to see, when woods we pass,

Where squirrels hide their nuts in grass.

No time to see in broad daylight,

Streams full of stars, like skies at night.

No time to turn at beauty's glance,

And watch her feet, how they can dance.

No time to wait till her mouth can

Enrich that smile her eyes began.

A poor life this if, full of care,

We have no time to stand and stare.

Yoga's Reach by Danna Faulds

It is a wonder 

how a simple stretch 

deepens breath,

and an elegantly held pose 

grows to touch 

the whole of me.

Like sugar stirred into tea, 

the potency of yoga spreads 

from body into mind and heart,

revealing an ocean of energy 

that heals and opens, 

holds me close

and sets me free

all in the same moment. 

Bedtime reading...

Know Your Chocolate

I have some very important information for you this week. It's about chocolate. I'm taking a guess that you'll be eating some chocolate over the festive season.  I love the stuff but I also know that all chocolate is not created equal and, as someone who likes to choose the healthy eating option where possible, I'm interested in finding out what's good and what's not.

First things first, where does chocolate actually come from? It's made from the seeds (beans) of the cacao tree (Theobroma cacao), an evergreen tree about the size of an apple tree which grows in the tropical regions of Central and South America.  The tree produces pods along it's trunk and inside each pod there are rows of beans. The beans and pulp are carefully removed, partially fermented and finally dried. The beans are then ready to be bagged up and sold on to factories to be made into chocolate.

Cocoa pods 

The beans inside the pods

In the factory the beans are roasted, winnowed (the shell separated from the inner bean), and made into a paste. This is then mixed with cocoa butter, sugar and flavourings to make chocolate.

Cocoa butter is the fat extracted from pressed, unroasted beans. It is very oily and, because of its long shelf life and velvety texture, it makes an excellent moisturiser and is used in the production of toiletries as well as in the making of chocolate.  

So what's the difference between cocoa and cacao?  Although the spelling is almost the same there is apparently a big difference between them, especially in health terms.  Raw cacao is made by cold-pressing unroasted cocoa beans, which preserves their natural enzymes and nutrients and cocoa is the result of roasting the beans at high temperatures which destroys some of the nutrients. So therefore any product called or containing cacao has not been roasted and has higher levels of anti-oxidants and nutrients.

And why is dark chocolate better for you than milk chocolate? Dark chocolate is made with cocoa whereas milk chocolate has been diluted with milk solids, sugar and cream. The higher the percentage of cocoa the healthier it is. However, the more cocoa it has in it, the more bitter it tastes, which is challenging for those with a sweet tooth.  I have trained myself to like dark chocolate - I find 75% is about my limit - and I find that I don't eat as much of it as I would if I bought milk chocolate, so it's better for me all round. 


This Week's Recipe... Frozen Yogurt-coated Blueberries and Chocolate-coated Strawberries

Want to enjoy a sweet treat without diving into a tin of Roses (and not being able to stop)? Try these simple recipes. They're good to serve at a dinner party too - and your friends will thank you for offering them a healthier alternative.

For the Blueberries...

You will need:
1 punnet of fresh blueberries
1 tub of Greek yogurt
and a toothpick...

• Wash the blueberries and pat them dry with kitchen paper.
• Line a baking sheet with greaseproof paper/baking parchment.
• Using a toothpick, pick up a blueberry and dip it in the yogurt until completely covered.
• Tap off any excess and place carefully on the baking sheet.
• Put in the freezer for at least an hour.
• Enjoy straight from the freezer.

For the Strawberries...

You will need:
I bar of dark chocolate
1 punnet of strawberries

• Wash the strawberries and pat dry with kitchen paper (leave the hull on).
• Leave to dry a bit longer on a clean tea towel (this is important - if they are damp the chocolate won't stick)
• Line a baking sheet with greaseproof paper/baking parchment.
• Break up the chocolate into a glass bowl and place over a small saucepan with just an inch or so of boiling water in it. Turn down the heat to simmer whilst the chocolate melts because you need to be careful that no water droplets end up in the chocolate or it will not be smooth and glossy and you will need to start again.
• Once the chocolate is melted, carefully dip the strawberries into it until completely coated. 
• Place carefully on the baking sheet and place in the fridge (not the freezer this time).
• Serve straight from the fridge.

Afternoon snack... yummy!

Optimistic women 'cut risk of deadly diseases' - an article from BBC News Health

Women who look on the bright side of life cut their risk of many deadly diseases, according to researchers.

In a study of more than 70,000 women, optimists were less likely to get fatal cancer, heart disease, lung conditions and stroke in their retirement years. Although some of the association is explained by healthier life choices and behaviours, experts believe a positive mental attitude is powerful in itself.

And even if you lack a natural sunny disposition, optimism can be learned. Encouraging people to imagine a bright future could be a good medicine to boost public health, say the authors of the study in the American Journal of Epidemiology.

The researchers looked at health data collected from a large US study of working and retired female nurses. The participants had been asked to rate how optimistic they perceived themselves to be on a scale of zero to 24. The healthy women, who ranged in age from 58 to 83, were monitored over the next eight years and any disease-related deaths were recorded. There were 4,566 deaths overall.

Higher optimism was linked with lower death risk, even after controlling for other factors such as whether the woman was married, came from a richer or poorer family background, or had a history of diabetes, high blood pressure, high cholesterol or depression.

A significantly lowered risk was seen for deaths from a number of causes, including heart disease, stroke, cancer, respiratory disease and infection over the course of the study period.

The researchers believe optimism may have a biological effect on the body as well as a psychological one, although they didn't look at this. Other studies have linked a positive outlook to lower inflammation, for example, and better heart health.

Investigator Dr Eric Kim, from the Harvard TH Chan School of Public Health, said there were several strategies people might want to try for an optimism boost:

• Think about what your "best possible self" should look like for key areas of your life such as family, marriage and career. For example, imagine how you would feel in a future work situation if you worked hard and successfully achieved a personal goal.
• Write down three things each day that you are grateful for. Try it for a week and see how you feel.
• Keep a log for a fortnight of any kind things you do for other people.
• Or you could try a course of mindfulness or some sessions of talking therapy.

He said: "Twin studies suggest up to 25% of optimism might be genetic or inherited which would mean up to 75% could be modifiable."

This Week's Video... talking of optimism, watch this short montage of clips from my absolute favourite Christmas film Elf.  I love the enthusiasm and sheer joy of the main character Buddy.  If you're feeling a bit down or overwhelmed by Christmas preparations go and find/rent this movie - it really does make you feel good :-)

And finally, I wish you a very Merry Christmas. I'm looking forward to an exciting 2017 as I get closer to my big birthday. I'm also excited about Thrive Yoga next year. I have lots of things planned to bring you more revitalising yoga and inspiration to live your life in a healthy and fulfilling way. I'll be sharing these plans with you here on the Blog next week. As always, thanks for reading, Namaste and Seasons Greetings.

 

Running in the Dark

52@50 no 17 - Participating in Run in the Dark, Battersea Park, London

I recently took part in Run in the Dark, a night-time charity 10k run in aid of spinal cord research. Each year the Mark Pollock Trust organises this event in various cities throughout the world to raise awareness and funds for research into a cure for paralysis.  Mark Pollock went blind as a child yet grew up to become a global adventurer and inspirational speaker. In 2010 tragedy struck him again when he fell from a first floor window and was paralysed. He now dedicates himself to learning to walk again and finding a cure for paralysis.   

For a number of years I have participated in Run in the Dark at a small, local pop-up event organised by one of my yoga students.  This year I decided to go and do the London event. I've done a number of races in my years as a runner but never one at night. Joining around 2,500 other runners in Battersea Park we braved the weather and ran for, and in honour of, those who cannot.  I ran hard and fast (for me!), was beaten by my younger sister (darn it!), and endured a cold, long journey home. But it felt good to participate and raise money for this charity. The words of Theodore Roosevelt "Do what you can, with what you have, where you are" are ones I try to live by, and they were relevant here, as was this quote by Margaret Meade, which is also one of my 'life signposts' and sums up the power of this sort of event - "Never doubt that a small group of thoughtful, committed citizens can change the world. Indeed, it is the only thing that ever has." 

Here's a picture of me looking elegant in my bin bag which was keeping me dry as I waited at the start. 

And here's the official video from a previous year's Run in the Dark so you can learn a bit more about the inspirational Mark Pollock, his Trust and his work to find a cure for paralysis ...

52@50 no. 18 and This Week's Recipe... Sauteed Persimmons

I follow a woman on Instagram who posts about wellbeing and reclaiming her health after Lyme Disease. (Her website is www.wholelifewithamy.com in case you want to check her out). She lives in California and one of her recent posts was a recipe for Sauteed Persimmons.  

I have heard of these fruit before and have a vague recollection of Persimmons being in the supermarkets around this time of year but I've never actually eaten one, so when I saw her very easy recipe on Instagram I thought I'd try it. If you'd like to know a bit more about Persimmons there is some good information here at ukfoodnet.com.  

I found the Persimmon fruits at Tesco and waited until they were soft to the touch before preparing them. Have you ever had Persimmons before? If not, why not give them a try? They were very tasty - a bit like nectarines, and I love the fact that, even at nearly 50 years old, I'm still tasting new and interesting foods.

I used:

2 x persimmon fruits
a little oil for sauteeing (I used coconut oil)
ground cinammon 
and I had them for breakfast with Greek yoghurt and granola

Here's Amy's recipe...

• Slice Persimmons into bite-size pieces. 
• Heat a pan and add a tablespoon of your favorite fat. We love coconut oil. 
• Saute for several minutes until tender and starting to brown. 
• Turn off heat sprinkle heavily with cinnamon and give a final toss. 
• Wait till barely cool and devour

How To Be Happy: eat pickles, have a ceilidh. Yes, really
by Rachel Carlyle via The Times Body + Soul pages

Gardening is good physical exercise, but research is proving that it is so good for mental health that it should be counted as therapy. One study of mice found that a bacteria in soil ingested by gardeners activated neurons that produce the mood-regulating chemical serotonin - which is similar to the way anti-depressants such as Prozac work.

Research has proved that gardening lowers stress-hormone levels and blood pressure, and now the Royal Horticultural Society (RHS) has embarked on its biggest scientific study into the effects of gardening on mood and wellbeing.

"There's good evidence that gardening improves mood, but does it match Prozac or counselling? My feeling is that it could, especially for mild depression," says Dr Ross Cameron at the University of Sheffield, who is leading the three-year RHS project. 

Dr George MacKerron, a lecturer at Sussex University, has been tracking people's real-time happiness since 2010 with his smartphone app Mappiness. Users report what they're doing and how happy they're feeling and there have been 3.5 million responses. "We've found that the top activities are related to physical activity, and most are connected to the outdoors - gardening increases happiness by 7.8% which is just behind exercise and sports on 8.1%", he says.

Here are six activities aside from gardening that research says could boost happiness and wellbeing.

Eat more yoghurt and pickles...three quarters of the body's neurotransmitters are made in the gut, as is almost 90 per cent of the body's serotonin, the hormone which maintains mood balance, so there is a direct link between gut and mood. For that reason it's important to keep the gut microbiome diverse and numerous, which means cutting down on processed food (which destroys gut microbes) and increasing bacteria-containing probiotics, such as live yoghurt and fermented foods (pickled vegetables, soy, miso and kimchi).

Take up Scottish dancing... according to research from Oxford University last year, dancing - especially energetic dancing - appears to prompt the brain to produce more endorphins than other types of exercise. Why? Studies suggest it is because dancing connects directly with the brain's emotional centres.

Dr Peter Lovatt, a psychologist at the University of Hertfordshire who studies dance, says: "I think the social element is important. We've done research where people dance together in the lab, which produces a measurable improvement in mood, then they take home a DVD to practise, which produces no improvement in mood unless the researcher goes to the house to watch them practise."

Not all dancing is equal,though; rules-based dancing doesn't make you as happy as relaxed dancing with structure, such as Scottish country dancing, line dancing or Bollywood routines.

Give to charity... donating to charity stimulates the brain to produce dopamine in the same way as sex, chocolate and recreational drugs. "Experiments on people having an MRI scan while giving to charity have shown it's the same part of the brain that lights up - the front-mesolimbic," says Rhodri Davies, a programme leader at the Charities Aid Foundation, one of Europe's largest charitable foundations, and UK organisers of the Global Giving Tuesday campaign on November 29.

Go for a walk in the woods... walking reduces stress hormones because it releases endorphins. One experiment showed that walking doubled creative thinking. Scientists believe that this could be because walking doesn't require conscious effort, so our brains are freer to make creative connections. Strolling in green space lowers stress and increases happiness in a way that urban walking doesn't, concluded a study scanning walkers' brains at Stanford University. Walking in a forest is even better. The Japanese therapy of forest bathing, shinrin-yoku - or meandering in woodland - has been shown to reduce blood pressure and the production of stress hormones.

Take up a team sport... The National Institute for Health and Care Excellence has officially sanctioned exercise as a treatment for mild to moderate depression. It recommends three 45-60 minute sessions a week for 10 to 14 weeks. Playing a team sport could be the best exercise for happiness: a study in Australia found that women who played netball regularly had greater life satisfaction and better mental health than those who went to the gym or walked alone.

Get a dog (but not a cat)... people with pets are healthier, have higher self-esteem and are less lonely than those who don't, which are three of the key aspects of wellbeing. However, - cat owners look away now - almost all the positive research is associated with having a dog. This is probably because dog owners get extra wellbeing points because they are physically fitter than the general population and spend more time outside. That leads to improved sleep and a reduction in blood pressure and stress hormones. Stroking a dog can also stimulate the release of oxytocin, a hormone associated with wellbeing and calm.

This Week's Musical Offering... Meditation of the Night by Benji Wertheimer

Slow and relaxing with an Indian vibe, this track is perfect for accompanying your Shavasana.

And finally, if Mark Pollock wasn't enough to inspire you to get moving, and the article about being happy didn't movitvate you then maybe Sister Madonna will... take a look at this video of an amazing woman who I aim to emulate in years to come....