Just because you’ve turned vegan and ditched meat, eggs and dairy doesn’t mean you have to spend hours slaving over a stove. These recipes are quick, easy and nutritious – in half an hour you’ll have dinner on the table!
Karissa’s comments: I used to make curry like this: one pot had rice in it, one pot had the sauce, then I’d either steam the veggies or roast them. Too many dishes, TOO MUCH WORK. Never happening again now that I figured out how to make One-Pot Chickpea and Potato Curry. Which wasn’t as hard as I thought. Containing lots of vegetables and a little bit of coconut milk, it’s super healthy with tons of nutrition, too. Add this to your meal plan for quick meal prep on Sunday. This vegan curry recipe is oil-free, nut-free, gluten-free, dairy-free, and soy-free. But it’s not free of deliciousness and flavour.
1 cup dry white rice *
3-5 cups veggie stock
2 medium potatoes peeled and cubed
1 can chickpeas (or garbanzo beans) rinsed
1 4oz jar red curry paste
1/2 cup frozen peas
1 cup chopped broccoli florets fresh or frozen
1/2-1 cup coconut milk add more to preference
1 tsp garlic powder
1 tsp onion powder
Add rice and 3 cups of vegetable stock to a large, deep pan or a pot. Bring to a simmer and cover. Let simmer for 5 minutes.
Add potatoes and chickpeas. Cover and let simmer for another 15 minutes. Add more vegetable stock if necessary.
Stir in remaining ingredients. Again, add a little more vegetable stock if necessary – if it’s too dry, the veggies won’t get tender.
Cover and let cook for another 5 minutes or until everything is cooked through.
If you use another type of rice, cooking time and amount of liquid used may vary.
Jamie Oliver’s Best – Vegan Burger Edition
Creator: Jamie Oliver | jamieoliver.com | Serves: 4 | Prep/Cook time: 30 mins
We made these vegan burgers yesterday here at The School of Natural Health Sciences’s HQ, and they were delicious! We used a portobello mushroom as a bun and added some chilli sauce. Make sure to pat both the chickpeas and sweetcorn to get rid of the moisture, as the patties will end up too soggy if you don’t. You can also add a little flour to dry the patty to your personal preference. We will definitely be making these at home and adding our own touches to the recipe. So good!
1 x 400 g tin of chickpeas
1 x 340 g tin of sweetcorn
½ a bunch of fresh coriander
½ teaspoon paprika
½ teaspoon ground coriander
½ teaspoon ground cumin
3 heaped tablespoons plain flour , plus extra for dusting
1 small round lettuce
2 large ripe tomatoes
4 wholemeal burger buns
Drain the chickpeas and sweetcorn, then tip into a food processor. Pick the coriander leaves, adding half the leaves and all the stalks to the processor.
Add the spices, flour and a pinch of sea salt, finely grate in the lemon zest, then pulse until combined, but not smooth – you want to retain a bit of texture.
On a flour-dusted surface, divide and shape the mixture into 4 equal-sized patties, roughly 2cm thick. Place in the fridge for 30 minutes to firm up.
Heat a splash of oil in a large frying pan over a medium heat, add the patties and cook for 10 minutes, or until golden and cooked through, turning halfway.
Meanwhile, click off, wash and spin-dry four nice lettuce leaves, then finely slice the tomatoes horizontally.
Squeeze a large dollop of ketchup onto the base of each bun (toast them if you like), then top with the burgers. Layer over a couple of slices of tomato, a lettuce leaf, a few coriander leaves and finally the burger tops. Delicious served with a fresh green salad.
I Can’t Believe That’s Not Ranch – Hemp Seed Salad Dressing
Sometimes after a long busy day, you simply can’t stomach cooking or eating any hot dishes. That’s when the perfect salad hits the spot, and it’s one of the quickest meals to make. There’s no need to compromise on a simple dressing either, you can have all the flavours that are traditionally enjoyed, such as the famous ranch dressing, except this time it’s home-made, 100% vegan and seriously nutritious.
Karissa’s comments: If you’re looking for a healthy ranch recipe (I mean, ACTUALLY healthy) this is the recipe for you! Hopefully, you love hemp seeds. They contain healthy fats (3:1 ratio of Omega 6 to Omega 3) and are a great source of plant-based protein (10g of protein in just 3 tbsp). I’ve expressed my love of hemp seeds a few times here on the blog, and this hemp seed ranch is probably one of my favourite ways to use them aside from just sprinkling them on salads. Because hemp seeds are high in fat and are a softer seed, they work so well as an indulgent-tasting-but-nutritious ranch base. The result is creamy deliciousness.
Tip: Store hemp seeds in the fridge so the polyunsaturated fats don’t oxidise.
3/4 cup hemp seeds
1/2 cup plain, unsweetened plant milk
1/2 tbsp lemon juice
1 tbsp parsley
1 tsp dried dill
1/2 tsp onion powder
1/2 tsp garlic powder
Blend all ingredients until creamy (a small blender will work best). Add more plant milk if you want a thinner dressing.
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Being a minimalist at heart (and because I’m lazy), I’m all about keeping things simple. These days it seems beauty companies add more and more steps to their skin care regimes. Now we have to add a face mask to the 7-step wash, cleanse, exfoliate, tone, moisture-serum extravaganza party? Well, not really. A face mask is a great booster to an already effective skin care regime, and doesn’t need to be applied often. Once a week to once a month is enough for results, and if you prefer the pampered feeling you can apply one every few days. When deciding on a mask, it’s always best to go back to nature, and the basics. Start with your skin type and skin care goals, and go from there.
Face mask for Oily/Combination Skin
The goal for this skin type is to gently remove the excess sebum on the skin, without stripping it entirely. Oily skin is renowned for clogging pores with a mixture of oil, dirt and dead skin cells. The best mask for unclogging pores is going to be a strongly purifying substance, such as clay. Clay is all-natural and has been used for thousands of years to treat skin issues. Applying clay to the skin will help to pull out impurities and dry up excess oil. If you’re only suffering with oily skin on your T-zone, then you only need to apply the mask to this zone, and you can do that as often as feels right for your skin. We recommend betonite clay, rose clay or rhassoul clay. Check out this one on Amazon.
Face mask for Normal/Combination Skin
A raw, local honey face mask for normal, combination, or sensitive skin is a nice pick-me-up for tired and stressed out situations. Honey is jam-packed with minerals, provides a calming sensation, and helps boost hydration through the multiple skin layers. A little bit of turmeric powder or matcha green tea with it is next level nourishment. For all you normies out there, we’re loving this affordable and refreshing matcha green hydrating mud mask, available on Amazon.
Face mask for Dry Skin
Masks were made for you! Moisture here is your best friend, and the more natural you go, the longer the moisturising effects will last. For dry skin you really want to steer clear of anything that will strip, pull or dry up the skin. This means the best recipe for you will include a lot of moisturisers and humectants. The best humectant available in the natural world is raw honey. Mix that with some coconut or jojoba oil and your skin will be halfway to heaven. Try a coconut-honey mask with a touch of beeswax for extra smoothness. This will work best if you use a gentle exfoliant first to rid your skin of any imperfections or build-up, then you want to spread the mask on nice and thick and leave for 15 minutes, or up to 30 minutes. Either rinse with warm water or a damp cloth and then allow to air, or finish up with a hydrating spray or serum.
This is an easy to make all-natural exfoliant which is gentle on the skin, helping to bring it back to balance. The mixture, including horsetail and fenugreek, is naturally high in silica and other minerals that infuse your skin with protective botanicals. With one part raw honey and one part Ayurvedic scrub.
Create the perfect mask-application station with these cute and comfortable additions, available on Amazon.
Face Mask Guidelines
Make sure to always wash your face before you use a face mask, putting a mask on a dirty face can trap impurities in the skin.
After rinsing, allow your skin to air-dry or gently pat dry with a clean, soft flanel.
Pay attention to how long you leave on your mixtures. Clay masks, if they get too dry, can dehydrate the skin. Leaving moisturising masks on for too long can lead to pore clogging. You never really need to leave a face mask on much longer than 15 minutes.
After applying a face mask, particularly a pulling or purifying one, the skin will be more absorbent. Follow up with products that are nourishing and natural. Steer clear of synthetic materials and don’t apply any make up until the following day.
Make your own Holistic Skincare Products
Here at The School of Natural Health Sciences we have a dedicated diploma correspondence course on Holistic Skincare Products which covers it all. From equipment and food additives to labeling and legislation. Not only will you have a fresh skill set and brand new career path, but you’ll take away tricks of the trade and top quality insider knowledge thanks to the course writer, Joy Picot, who has over 20 years experience in the field.
The human body isn’t designed to consume excessive amounts of sugar and it can cause all kinds of short- and long-term health issues such as chronic headaches, fatigue (known as a sugar crash), fast weight gain and an increased risk of disease. Even if you replace your Oreos and Chips Ahoy for homemade cookies made from honey or maple syrup, you’re still consuming a lot of processed sugars.
These recipes contain naturally occurring sugars found in fruits. Where chocolate is used, we recommend using dark chocolate with a high cacao content.
These sweet sesame cookies skip regular sugar and honey, opting instead for plant-based sweeteners such as date paste and palm sugar. They’re quick and easy to make and the recipe is easily modified so they can be made gluten-free. Depending on your choice of sweetener the cookies will come out with a different texture; using date paste they’ll be soft and fluffy, using palm sugar (also known as coconut crystals) they’ll be crunchier.
Each batch makes 16-18 cookies:
1 1/2 cup whole wheat pastry flour or gluten free flour mix
1 1/2 tsp baking soda
1/4 tsp sea salt
1/4 cup tahini
1/4 cup coconut oil or olive oil
2/3 cup date paste or 1/2 cup agave nectar or 2/3 cup coconut crystals
1/3 cup sesame seeds
Pre-heat the oven to 350°F or 180°C
Mix the flour, baking soda and sea salt in a large bowl
For date paste / agave nectar: whisk the paste or nectar with the tahini and olive or coconut oil.
For coconut crystals: mix the tahini, olive or coconut oil and the crystals with a fork. Keep adding oil until the mix is wet and not too sticky.
Combine the mix with your dry ingredients until it is thick and sticky. If it’s too sticky, use more oil or some almond milk.
Put the dough in the fridge for half an hour, then roll it into 4 cm balls before rolling each ball in sesame seeds until it is completely covered. Place all the balls onto baking paper, then bake them in the oven for 10 minutes, or until they’re golden brown.
This sugar-free cookie dough dip replaces sugar and artificial sweeteners with fruit-based sweeteners while retaining the same great taste. You can serve this as a dip, a spread or filler, eaten as-is with a spoon or mixed into other home-made recipes like cupcakes and pancakes.
1 1/2 cups chickpeas (1 can, drained) (250g after draining)
1/8 tsp salt
1/8 tsp baking soda
1 tbsp plus 1 tsp pure vanilla extract
1/4 cup nut butter of choice
1 1/4 cups pitted dates
1/3 cup chocolate chips
2 tbsp oats (omit if desired)
Milk of choice as needed, depending on the consistency you want
Place dates in bowl with water and let sit for 8 hours.
Add all the ingredients, including the date water but except the chocolate chips, to a food processor or blender until smooth
The northern lights of the human body, a beautiful and tell-all site to behold. A mind-opening experience which can change the way you see the world and life in this universe. Eyes which are open to auras, belong to minds which behold knowledge surpassing wisdom. All living things radiate an aura from the energy they emit. These special vibrations and colours can be seen by gifted people, who have always been in-tune with nature and the universe, as well as those who have trained in holistic healing. Auras have long been described simply as a field of magnetic energy which surrounds all people, which isn’t so hard to believe. In fact, for the skeptics out there, it even sounds rather scientifically accurate. The concept of this magnetic field of energy consists theoretically of seven layers, (or auric bodies) and are categorised as so:
1.) The physical plane
2.) The astral plane
3.) The lower plane
4.) The higher plane
5.) The spiritual plane
6.) The intuitional plane
7.) And the absolute plane., lower, higher, spiritual, intuitional, and absolute planes.
These planes combined form an aura. Described as an egg-shaped ball of energy encompassing the body, it presents itself in different hues depending on the individuals personality, or soul. Similar to chakras, auras will show any imbalances that are present in a person. Existing around the physical body they tell a story of a persons feelings, physical state, thought patterns and behavioural tendencies. Each one of these floating hues have their own frequency, almost as if they are there for communicative purposes. Like animals in the wild leaving traces of their scent to tell others who they are, our unspoken profile lies in our aura.
To me, the most important is the astral layer. Also referred to as the “emotional layer,” this section stores our experiences and emotional history we collect from our interactions with others. Like rings on the inside of tree, telling of it’s history, this aura will reveal our coping mechanisms and vulnerabilities. You’ll know when this aura is off-colour, as you will feel highly sensitive, irrational and unstable. Some advise to correct the imbalances by connecting with nature again. Taking time out to bond with greenery, and to just be in the moment, will help replenish the aura to a healthy colour, helping you to feel more grounded and able to deal with any issues you may be facing.
Perhaps then the most interesting of all seven planes is the physical aura plane. This one lies closest to our bodies and is said to diminish through our waking hours. During sleep, this layer strengthens and becomes more vibrant. For this layer to be in balance we need physical comforts, pleasures and to be free of illness. Those who can see auras, describe this layer as having smudges in it when people are experiencing poor health.
People who are harbouring negative emotions or who are dwelling in a negative space will have a darker physical aura plane. Though this can change. The same way that smiling can lift our mood, similar actions will uplift our auric fields. If you’re feeling out of alignment, or feel strongly affected by other people’s negative energies – it means you aren’t producing enough of your own loving thoughts and positive energy.
Learn how to restore health and equilibrium with our Aura & Chakra Energy Healing Course
Our diploma-correspondent courses are accredited in over 26 countries worldwide. We offer over 60 courses holistic health courses, so whatever you choose here with us at The School of Natural Health Sciences, you can be sure that your CV, spectrum of knowledge, and outlook on life will be forever enriched. With our Aura & Chakra Energy Healing course, you will be introduced to energy healing, interpretation and therapeutic application, with an in-depth training of the seven planes and a qualification enabling you to apply the knowledge and effectively restore equilibrium and health.
Regardless of age or season of life, optimising your digestive health protects and promotes whole-body wellness—and it all starts with a thriving micro-biome teeming with good bacteria.
In case you were wondering, that’s where the unicorn part comes in, because we have sourced the ultimate colourful rainbow-inspired smoothie recipe, and you’ll see that down below..
Your usual go-to smoothie may have plenty of vitamins and minerals, and suffice nicely, but there’s an additional area your favourite bevvy might be lacking in: Gut health. This is particularly important for women as our flora is messed with the most with modern-day habits and stressors. The best way to take care of your gut health is through foods that provide the body with probiotics. The good news is, it’s an easy fix. The bad news is, there is no bad news because smoothies are awesome, and so are super greens! Just add some in a conveniently blended powder form such as this BIOHMs supplement which contains a variety of good-for-you greens such as spirulina, kale, spinach, and broccoli, as well as added enzymes to help keep things moving smoothly in the intestines. Probiotics are one of those nutritious needs that make sense taking it as a supplement, particularly if you’re not great at incorporating lots of fresh greens and fermented foods into your diet.
So what exactly occurs when you take a probiotic? Firstly, you increase the amount of friendly bacteria that live in your gut. These microbes have a powerful influence on your immune system as well as almost every other facet of your overall health and wellness. This will then cause an increase in your energy levels, stabilise weight fluctuations, regulate metabolism and improve the appearance of your skin. Introducing more probiotics will also actively decrease bloating, and any other symptom related to it such as constipation or trapped gas. With more friendly bacteria around to keep the yeast levels in check, both your gut and other parts of the body such as the vagina and urinary tract will be a much happier and healthier place.
Now for the part we’ve all been waiting for, the Unicorn recipe that will put all other smoothies to shame today:
6+ oz. water (increase as needed for your desired consistency)
Ingredients For Super Cream:
1 Tbsp cashew butter
1 scoop BIOHM Super Greens
1 tsp water, or more as needed
Chia seed “sprinkles”
Freeze dried fruit dust (strawberry, blueberry, or mango)
Mix the super cream ingredients together in a small bowl until smooth. Set aside. “But if you’re in a rush, feel free to just toss the Super Greens into the smoothie itself with the nut butter and blend it all together,” Phelps says.
Blend all smoothie ingredients together on high until smooth.
Drizzle the side of your cup with super cream.
Pour in the smoothie and top with any desired add-ons and the rest of super cream.
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It’s so important that women understand what their bodies are telling them, especially in this taboo region, which shouldn’t be a secret at all. The vagina is a marvellous self-cleaning wonder, but it’s not always consistent. Depending on the state of your health and menstrual cycle, the colour and consistency of vaginal discharge can change, sometimes dramatically.
What is it?
Vaginal discharge is a combination of cervical mucus and vaginal secretions, meaning you’ll almost always be producing it. You’ll be familiar with the colour, smell and texture of your discharge so if you don’t notice a change, you can rest assured that your discharge is normal. A strong odour or noticeable change in colour is a good indication that you may have an infection or that your body is going through some kind of changes.
Physiologic discharge, as it is called, is a normal, daily occurrence. Normal discharge is generally a white or clear colour with a light, watery or stringy consistency. Vaginal discharge can be affected by many factors, including pregnancy, if you are pre- or postmenopausal, if you feel run down or have a fever and if there is any physical discomfort such as itching. These factors are also useful in determining conditions causing oddly coloured or smelling discharge as the colour alone is usually not enough. With that in mind, let’s explore what the different colours mean.
White and thick discharge
Light, white vaginal discharge is completely normal and generally appears at the beginning or end of your menstrual cycle. If you notice it getting thicker you may find you have a yeast infection, especially if you also notice itching or a strong odor. If the odor or itching is accompanied by pain, you could have an STI or vaginosis.
Clear and slimy
If you experience clear discharge with a saliva-like texture, you may be ovulating. This can last a couple of days every month and will go back to normal on its own. Useful to notice if you want to get pregnant – or not!
Clear and light
A clear and watery discharge is perfectly normal and usually happens after a long day of activity or after a workout.
Brown or red discharge
A brown or reddish discharge is normal if it happens near the beginning or end of your menstrual cycle as some of the blood will mix with your discharge. You may also notice a brown colour shortly after your period ends. Spotting may also occur in-between periods or during pregnancy. If you experience spotting whilst pregnant, get yourself checked out by a doctor as that’s an early indication of a miscarriage. After menopause, spotting can indicate cervical cancer. Always see a doctor if you’re not sure.
Thick, yellow or green discharge
A thick, smelly and yellow discharge indicates infection. If you’ve recently had sexual intercourse, this may indicate STDs like chlamydia, gonorrhoea or trichomoniasis (commonly known as trich).
Help your body keep things naturally in check by being kind and gentle to your skin. Here are 10 simple ways to be kinder to your vagina:
Drink plenty of fluids, particularly water or diluted cranberry juice if you have a sweet tooth.
Snack on all natural Greek yogurt. It’s packed with probiotics and will help maintain the healthy flora of your gut and nether regions, keeping Candida at bay.
Ditch commercial detergents, use as little as possible and opt for a more natural detergent. Your skin will thank you.
Always wear cotton underwear. It’s just the best. Everything can breathe and feel at peace with the world when dressed in 100% cotton. (You don’t have to go mad, but we will just point out that organic cotton is the best option).
Remove swimwear, workout clothes and any wet clothing as soon as you possibly can. Stewing in these items will fast-track you to thrush, particularly if you’re quite sensitive.
When thinking about what brand of tampons or pads to use, always go for cotton, unperfumed, and again, preferably organic.
Protect your pelvic floor with Yoga, specialised exercises that target the area and lots of core-strengthening activities.
Use a water-soluble lubricant. If your sexy-time consists of even a moment of dryness, either stop to reboot or whip out the essential aid. Not having enough lubrication during intercourse can cause irritation, tearing and leave you prone to infection.
Don’t skip your smear test.
Be wary of what soaps and products you use in the shower.
Your vagina has a completely different pH level to the rest of your body. This means you need to use products that won’t throw this off-kilter. A healthy vaginal pH is somewhere between 3.5 to 4.5 whereas the rest of your skin is above 5.4.
Here at The School of Natural Health Sciences we have a dedicated diploma-correspondence course on Holistic Skincare Products which covers it all. From equipment and food additives to labelling and legislation. Not only will you have a fresh skill set and brand new career path, but you’ll take away tricks of the trade and top quality insider knowledge thanks to the course writer, Joy Picot, who has over 20 years experience in the field.
It’s estimated that between 10% and 30% of adults and up to 40% of children experience hay fever during their lifetimes. Hay fever, or allergic rhinitis, is an inflammation in your nose that leads to symptoms resembling a cold such as a runny nose and sneezing, congestion and red and itchy eyes. These symptoms range from mild to severe and can disrupt your sleep and life in general. Hay fever generally presents itself at any age, though those between 20 and 40 are the most likely to develop it. Later on in life, symptoms may improve or even disappear completely.
Hay fever is caused by an allergic reaction to a number of allergens, including pollen and fungal spores, animal hairs and even mold. Your body creates histamines that cause your blood vessels to expand and triggers cold-like symptoms to protect itself from alien substances such as bacteria. Sometimes it’ll mistake pollen or other harmless intruders for something dangerous and releases histamines by accident. Depending on the type of allergy, some people may experience hay fever seasonally or only a few months every year, or all year round.
While antihistamines and nasal steroid sprays are very effective against hay fever and produce results immediately, they themselves can cause allergic reactions or severe sleepiness or drowsiness. We’ll go over 4 top tips for managing your hay fever without any side effects.
№1 Top Tip for Managing hay fever
Borrow from the bees
This one’s the long-term option. Locally-sourced, raw and unfiltered honey can help reduce your allergic symptoms if taken over a long period of time. The honey contains pollen from flowering plants and trees in an area of 3-5 miles from the hive. The pollen is gathered by the worker bees and is what makes up most of the thick, solid content of the honey. You’ll want to make sure the honey is from a local source as honey from other areas will contain pollen that may not be causing your allergies. For this method to be effective, you have to take a spoonful of honey twice a day, especially in the calm seasons to help desensitize your immune system.
№2 Top Tip for Managing hay fever
While getting stung by a stinging nettle isn’t advisable, nettle is a natural antihistamine and can help lessen the effects of both seasonal and all-year allergies. Try drinking nettle tea or a tincture of nettle leaves and roots.
№3 Top Tip for Managing hay fever
Add some spice
Certain spices and seasoning help relieve inflammation and clear up your sinuses. Turmeric is a great example of a natural anti-inflammatory while also providing anti-bacterial and acting as a painkiller. Garlic, horseradish, hot peppers and hot mustard will also clear you up and help breathing.
№4 Top Tip for Managing hay fever
Try a nasal flush
Nasal irrigation, or nasal lavage, helps flush out your sinuses and nose. You can buy pre-mixed saline mixtures or even nasal spray, though the best results come by using a Neti pot. Using a neti pot can prevent and treat congestion, sinusitis and symptoms from the common cold. Ensure the water is as clean and sterile as possible – you don’t want any fluoride or chlorine commonly found in tap water, or bacteria that could aggravate your sinuses further. If you don’t want to use a neti pot, try mixing warm water and sea salt and pouring it into one nostril.
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Up until the early 20th century Korea was nicknamed the “Hermit Kingdom” by the West. Though the country has adopted plenty of modern Western and Japanese traits since opening its borders, its cuisine still remains true to its roots. Due to its isolation and cold autumns and winters, Korean cooking typically includes many spices and sauces such as kimchi, red pepper paste, soy sauce, ginger and garlic.
The concept of courses doesn’t really exist in a traditional Korean meal, you’ll find a mix of cold and hot, salty and sour and sweet and spicy dishes all served at once. Luckily for us, Korean cooking techniques and recipes are easily prepared at home.
Banchan – fermented foods that are good for your gut
There’s a reason Korea is expected to have the highest life expectancy in the world over the next decade. Meals are accompanied by a wide array of side dishes called banchan, many of which are plant based and fermented. They’re served in small portions and include fermented foods such as kimchi – heavily fermented vegetables, usually Napa cabbage, seasoned with chill peppers and pickled in heavily salted water. A meal is considered incomplete without kimchi.
This balanced way of eating is ingrained in Korean culture and ensures they always have healthy digestion. Including it in your diet is easy, too. Use kimchi or other fermented foods such as sauerkraut, miso (made from fermented soybeans and grains) or pickles. They’re loaded with probiotics, help with digestion and absorbing nutrients.
Promote healing and immunity with Korean herbs and spices
Herbs and spices are the most important element in Korean cooking. Cinnamon, atractylodis and clementine are some of the most popular herbs in Korea that promote healthy digestion and boost your immune system. Apart from adding to the food’s taste, spices such as gochugaru (hot chilli flakes) are used for their antibacterial benefits, helping the body fight off infections, reducing fat and cleansing the body. As a rather handy side effect, spicy food makes your brain release endorphins – the body’s natural painkiller – making you feel good.
Don’t forget their sauces (or rather, fermented pastes)
Korean fermented pastes are named jangs and are fundamental to a Korean meal. There are three main jangs that form the foundation of Korean cooking; doenjang (a fermented soybean paste), gochujang (the famous one – composed of chili flakes and sweet rice paste) and ganjang (a lighter soy sauce used on vegetables). Their flavours change based on the region they are produced in and are vastly different to the Western imitations.
Jangs are the perfect protein food, effectively removing visceral fat, lowering cholesterol and increasing muscle mass. The myths surrounding these sauces containing huge amounts of salt can also be dispelled as they have very little effect on blood pressure thanks to a high amount of peptides (a protein created during the fermentation process). Finally, the sweat-inducing chemical capsaicin, found in gochujang and that gives peppers their hot taste, lowers the amount of triglycerides in your blood, promoting metabolism and the burning of fat.
If you are interested in learning more about Korean cooking the Maangchi website has stacks of recipes – including 13 different variations on making Kimichi. If Julia Child had a Korean cousin it would be Maangchi. Born and raised in Korea this lady knows everything about Korean cooking!
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Calling all runners, from weekly joggers to marathon trainers, you know the feeling: achy hamstrings, tight hips and stiff quads. The mental and physical benefits are the whole reason you run in the first place, so it’s all to waste if your body feels like it’s then rejecting the exercise. Before and after hitting the pavement, making sure your muscles get that essential TLC is what’s going to save you from stiff, achy days.
That’s where yoga comes in. And not just any yoga, these particular poses are designed to give care where it’s needed most on a runners body. Think of your body as a car, food is the petrol and yoga is the oil! To keep our biological machine literally running smoothly, we can’t afford to slack on stretching. If you’re never good at preventative care, then make sure you nip a tight muscle in the bud. It’s the time when we start to feel our muscles getting tight and tired from running that we need to be disciplined enough to aid the body before an injury or painful inflammation occurs.A yoga practice will not only speed up recovery time, it will also help keep the limbs loose and healthy by strengthening and elongating the major muscles.
Yoga poses for runners Nº1
Deep Squat Pose
This is a deepening pose which is ideal at targeting the muscles which store the most tension in your lower body. This stretch will increase overall mobility, and you’ll find sitting down on the ground and getting up will be so much easier. This is also a fantastic pose to anyone who drives or sits at a desk for a living, a simple yet powerful pose.
Yogi Squat To Improve Your Range Of Motion - YouTube
Yoga poses for runners Nº2
Legs Up The Wall
A personal favourite due to how simple and effortless this is. You can even fall asleep in this pose! Especially if you’re doing it outside in the dappled sunlight on a quiet Sunday afternoon. This supported inversion encourages blood flow to return back to the heart, reduces swelling by draining excess fluid and gives our legs a complete rest from their normal positioning. This is a perfect way for runners to allow their feet and legs to recover. A bonus of this pose is that it relieves pressure from the lower back and relaxes the glutes, which also help to ease lower back stiffness.
Legs Up The Wall - Foundations of Yoga - YouTube
Yoga poses for runners Nº3
The beautiful and punishing stretch that sometimes feels like it’s ripping your butt off, but really, it’s the best thing for it. This stretch has caused me to curse many-a-time but the relief it brings afterwards is incomparable! The pigeon is perfect for the piriformis muscle, targeting it accurately and effectively. The piriformis is the small muscle, which happens to be one of the deepest ones in aiding your hips, leg and foot to rotate. This makes it almost impossible to work on during massage, and even tough to access when foam-rolling. Due to how deep this muscle is set, the truly best way of working out it’s tension is to stretch it out.
Pigeon Pose - Yoga With Adriene - YouTube
Yoga poses for runners Nº4
Requiring absolute focus and concentration so you don’t keep toppling over, the dancer pose is as elegant as it sounds. It dynamically tones the leg muscles whilst strengthening them. In reality, this is a full-body stretch, but it also happens to be one of the best ones that targets the quadriceps. Once you’ve nailed this one, is there really anything you can’t do?
Dancer Pose in Yoga (Intermediate) - YouTube
Yoga poses for runners Nº5
Low Lunge With Rotation
Including a lunge and rotation in your post-run recovery is an ideal pose to use for winding down. This stretch opens up the groin area, hips, hip flexors, hamstrings, quadriceps and calves. Running tends to wind the body up, leaving it susceptible to stiffening. A lunge is almost an all-in-one, working not only to lengthen the major muscles but strengthen them too. This will assist you on your next run, just don’t forget to lunge again afterwards!
Yoga For Athletic Recovery: How To Do Twisted Half Lizard (Low Lunge with Quad Stretch) - YouTube
Enrol with us and become a Holistic Therapist
If you’re thinking of getting serious with your stretching habits, we offer a diploma-correspondent course in Yoga which entitles you to teach anywhere in the world! And the perfect compliment to our Yoga Course is our Meditation and Mindfulness Courses. Whatever you choose here with us at The School of Natural Health Sciences, you can be sure that your CV, spectrum of knowledge, and outlook on life will be forever enriched.
Mother Nature is commonly called the Earth’s most versatile gym, and for good reason. While the treadmill and elliptical have their place, nothing beats exercising in the great outdoors. Hiking is, in our opinion, one of the best forms of exercise – the rough, uneven terrain allows your muscles, bones and tendons to adapt as they work to their fullest. You’ll be subjected to sunlight aiding your body in absorbing essential vitamins and experience stimulation from your environment, keeping you more motivated than you would be indoors.
With that in mind, here are our favourite hikes across America.
Hiking Trail Nº1
Eternal Flame Falls, New York
This 3/4 mile trail begins in Chestnut Ridge Park. Eternal Flame Falls is one of the most unique waterfalls in the world thanks to it’s natural gas spring. The park itself contains many miles of different hiking and cycling trails though you’ll want to take the path leading to Shale Creek, where Eternal Flame Falls is located.
This hike will show you through a beautiful hardwood forest, eventually forcing you to walk upstream of Shale Creek until you get a whiff of the rotten-egg-like natural gas in the air. You may stumble across a large flame buried under the waterfall – if not, be sure to bring a long match stick to reignite the “eternal flame”.
Hiking Trail Nº2
Virgin Falls, Tennessee
This is the longest hike by far, covering just over 9 miles round-trip. Along the way, you’ll pass a total of four grandiose waterfalls, each with their own breathtaking overlooks. Hikers beware, this is a strenuous trek that will take between 6 and 9 hours on a good day.
Hiking Trail Nº3
Roaring Brook Falls, Connecticut
Roaring Brook is the highest single drop waterfall in the area. The hike itself isn’t too difficult, spanning around 3 miles and best done after some light snowfall. You’ll pass through two zones along the way. The gorge area is covered in fine glacial till and slowly slopes down to the east. The lowlands have large marshlands with open water, acting as a spillway for the ice. You’ll find hardwood trees and chestnut oak littered across this area. Because of the diverse environment, expect to see deer, foxes, skunks, raccoons and chipmunks.
Hiking Trail Nº4
The Devil’s Kettle, Minnesota
This hike spans just under 2 miles and will have you walk up several lots of stairs. The Brule River flows alongside the Devil’s Kettle trail, occasionally giving you peeks of it’s many waterfalls and raging rapids. This hike and the accompanying river is unique in that the river splits into two as it passes over Devil’s Kettle waterfall. The right half continues downstream from the base of the falls while the left half disappears into a pothole known as the Devil’s Kettle. Don’t drop anything! Visitors have dropped items into the pothole hoping to see them reemerge downstream with no luck. To this day, nobody is really sure where it leads.
Hiking Trail Nº5
The Muliwali Trail, Hawaii
Not for the faint of heart, this hike is over 16 miles long and camping overnight is definitely recommended. Determined hikers are rewarded with a chance to visit the Waiilikahi Falls on the way back, famous for being one of the only waterfalls in Hawaii reachable without the need of a helicopter. Along the way, you’ll walk over the black, sandy beaches of Waipio Valley, up a zigzagging trail elevating you to just over 360 meters before the trail flattens out and heads into a jungle. Just 5 miles later, you’ll reach the stunning Waimanu Valley and it’s camping site.
Enrol with us and become a Holistic Therapist
If exercise in general that fascinates you, try our Sports and Exercise Nutrition course, or our Sports Psychology & Dynamics course – both are the perfect complimentary qualification for any holistic practice. Whatever you choose here with us at The School of Natural Health Sciences, you can be sure that your CV, spectrum of knowledge, and outlook on life will be forever enriched.