Join us tomorrow evening at @paulaknightartist home & studio for our Bail Retreat Info Evening! Grab a mulled wine or @goodbuzznz kombucha & relax in the warmth of the log fire while we chat about the Bali painting, @yogalign & pampering retreat. 
Meet repeat retreaters & new retreaters for this amazingly rejuvenating experience 20-26th September 2018. Suitable for all ages & stages! 
There will be a tasting platter of absolute goodness & exceptional giveaways on the night, including an hour massage & facial combo from the skin specialists @mountskinandbody & a @zeparltd glass flask for all your hot & cold drinks on the go.
For those itching to known more, come join us & you are welcome to bring a friend. Tomorrow Thursday 26th July from 6.30pm at 682 Papamoa Beach Road, Papamoa. 

Ready to Relax & Rejuvenate? Thanks to the wonderful team @mountskinandbody we have a Glow & Go 60 minute massage & facial treatment that could have your name on it, value $130. Other prizes include a private 75 minute YogAlign session with myself & a NZ print from artist @paulaknightartist.

Pencil in the date for our Bali Creative & YogAlign Retreat Info Evening on Thursday 26th July from 6.30pm at 682 Papamoa Beach Road, Papamoa.

Grab a friend & come meet the Retreat Team. Refreshments & lots of prizes drawn on the evening!

Please do not hesitate to contact us if you have any queries.

How is your Plastic-Free July going? Don’t fret if you’re finding it difficult. Cutting out plastic requires a great deal of commitment, organisation and time. Raewyn from Little Bit Daily  has put together a few handy tips that will help you to develop simple plastic-free habits and routines.

1. Put Together a ‘Zero Waste’ Tool Kit 

If you can, invest a little more on items that will last, are functional and maybe a bit cute so that you actually enjoy using them.

An ideal kit includes:

• A tote bag
• Cutlery, chopsticks and a stainless steel straw (in a handmade cutlery wrap or cotton bag)
• Reusable coffee cup (KeepCup)
• Drink Bottle (Lifetime Bottle)
• Container (stainless steel or reusing a plastic one is fine)
• A couple of small cloth bags (for bulk bins/baked goodies). I roll these up tight and secure with a hair tie/rubber band.

2. Be a Crazy Bag Person (reusable bag that is!)

Get bags. Lots of bags. If you’re on a budget, check out your local op shop, or you can sew your own bags from old sheets/fabric. If you’re buying new reusable bags, choose cotton, hemp or recycled fabric. Thin bags that fold up small are perfect for stashing away in handbags, jacket pockets and the glove box. You can never have too many bags.

3. BYO Snacks

Scroggin (nuts, seeds, dried fruit and chocolate) isn’t just for tramping! Have some on hand in order to resist the temptation to buy packaged snacks. Popcorn is another healthy and affordable snack you can easily buy in bulk. I also like to make bliss balls and mini muffins.

4. Switch to Soap Bars

Shampoo, conditioner, body and hand wash bottles can all be replaced by soaps – check out the full Ethique range. Keeping soap dry between use will help them last longer.

5. Avoid Plastic Wrap

Give up cling film (plastic wrap) for a month and you’ll realise you don’t really need it. Use containers, jars, cloths or beeswax wraps instead. You can also use a plate or saucepan lid to cover leftovers in the fridge. 

6. Reuse Jars

There are endless uses for jars. To remove lingering smells, soak the jars with a baking soda and water mixture. To get rid of stubborn labels, soak in boiling hot water and scrape away, you can also use eucalyptus oil to easily wipe off sticky glue. Then use a china pencil to write on jars, it’s waterproof but can be rubbed off easily.

7. Make Your Own Products

Cleaning products are the easiest to make. All you need is white vinegar and baking soda. You can DIY all sorts of beauty, bathroom and kitchen products. Try to learn to make one new thing each week.

8. Check Out Your Local Farmers Market 

Supermarket produce is often covered in plastic. Get up early, take a coffee and get down to your local weekend fruit and veg market. Just make sure you take your bags! You can reuse old plastic bags or get some reusable mesh produce bags. They also often sell free-range eggs, bread, and local honey in jars. Return the empty egg cartons and jars to the famers next time you go.

 9. Try Bulk Food Shopping

If you’re unsure, just take one jar/cloth bag or even a paper bag to a bulk food shop and get one thing to start with. Places like GoodFor make it easy for you to use your own jars and bottles too.  It’s really fun. You’ll be hooked first time.

Finally, share the plastic-free message, there’s a steadily growing ‘zero waste’ online community happy to give advice and share in your success. Join the ‘Zero Waste in NZ’ Facebook page and check out the #zerowaste hashtag on Instagram. Spreading the message and inspiring others is a powerful way to make a difference.

Contributed post by Raewyn Pearce (@littlebitdaily)

Pumpkin is a powerhouse of mental health nutrients. It is also one of the most versatile vegetables that can be served many different ways. Pumpkin bread, pumpkin ravioli, pumpkin smoothies, pumpkin pie, pumpkin soup, pumpkin risotto, pumpkin beer….there are so many ways to fix pumpkin! Pumpkin is widely available all winter and is very inexpensive. Pumpkins are also easy and fun to grow!

What’s so good about it?

• Fiber

Pumpkin is high in fiber, which not only aids in digestion, it acts as a prebiotic for healthy gut bacteria. As we learn more about the important connection between gut bacteria and mental health, the more we know how critical it is to have good gut health. Probiotics are beneficial bacteria that strengthen our immune systems and even regulate our moods. Probiotics need fiber in the gut to colonize and flourish. A cup of pumpkin has 3 grams of fiber and only 49 calories. Adding pumpkin to a meal will help you feel full longer.

• Potassium

Pumpkin is a great source of potassium. A cup of pumpkin has about 500 mg of potassium – more than the boastful banana! Potassium is a critical electrolyte that contains a positive electrical charge and works closely with chloride in regulating blood pressure and PH balance. Potassium is necessary for the heart, kidneys, and other organs to work properly. Potassium allows our muscles to move, our nerves to fire, and our kidneys to filter blood. The right balance of potassium literally allows the heart to beat.

Low potassium levels have been associated with greater risk for mood disturbances and depression. Potassium deficiency can cause irritability, fatigue, muscle weakness, cramps, Restless Leg Syndrome, and chronic pain. Depression and pain are intimately intertwined. People with chronic pain have three times the average risk of developing psychiatric symptoms – usually mood or anxiety disorders.

Potassium also helps regulate serotonin, the neurotransmitter that is primarily targeted by antidepressants. Potassium acts as a facilitator in the brain’s ability to utilize serotonin. Potassium’s positive electrical charge is necessary to spark neurotransmitters like serotonin to make us feel better. Even a slight decrease in potassium levels can trigger significant feelings of anxiety. “When levels of serotonin are high, you’re in a better mood, sleep better, and have a higher pain tolerance,” says Elizabeth Somer, MA, RD, author of numerous nutrition books, including her latest, Eat Your Way to Happiness.

• Amino acids

Pumpkin is a good source of the amino acids tryptophan, phenylalanine, and tyrosine, all of which are associated with mood-regulating neurotransmitters. Tryptophan converts to serotonin in the brain. While antidepressants attempt to make serotonin more available, tryptophan is the only substance that can make serotonin. Pumpkin seeds are especially high in tryptophan and can be roasted for a delicious snack.

Pumpkin seeds are also high in magnesium. Just half a cup of toasted pumpkin seeds has 92 percent of your daily value of magnesium. Magnesium is nature’s relaxer. Most Americans are deficient in magnesium. Magnesium has long been used to calm nerves and to relax muscles. Its therapeutic role in both depression and anxiety is well documented.

• Omega-3 and Omega-6 fatty acids

Omega-3 and Omega-6 fatty acids play a very important role in the management of inflammation. Inflammation has been linked to depression and anxiety as well as many other modern diseases and disorders.

Omega-3 fatty acids are anti-inflammatories. They are extremely important for many aspects of health, including mental health.

Omega-6 fatty acids are inflammatory. In other words, they cause inflammation. We need inflammation sometimes. When we have a wound, we need inflammation to protect the wound and promote healing.

Many people are experiencing chronic inflammation, which is detrimental to our physical and mental health. Diseases of chronic inflammation are more prevalent in societies that eat a Western Diet. This is likely due to the high amount of processed food, junk food, and fast food that is full of omega-6 fatty acids from vegetable oils. Oils like soy oil, corn oil, and canola oil are very high in omega-6 fatty acids and very low in omega-3 fatty acids.

The proper ratio of omega-3s to omega-6s is critical for maintaining an inflammation balance. The ideal ratio is 1:1 to as high as 1:4. The Western Diet has a ratio of omega-3s to omega-6s that typically ranges from 1:25 to 1:50! It’s no wonder we suffer from chronic inflammation.

Increasing the omega-3s in our diet while decreasing omega-6s can decrease our risk of depression and anxiety. Many of the foods we eat commonly are high in omega-6s compared to omega-3s. Pumpkin is one of the relative few foods that have the perfect balance of omega-3s to omega-6s in a ratio of 1:1!

How to eat pumpkin

Pumpkin can be baked, boiled, roasted or pureed. It can be made into soups, smoothies, desserts, and casseroles. There are countless recipes online for the myriad ways to eat pumpkin. Pumpkin can also be substituted in almost any recipe calling for other types of winter squash. And don’t forget about the seeds, which can be eaten raw or roasted.

Here is my recipe for Pumpkin Overnight Oats. This recipe is full of mental health nutrients like tryptophan and omega-3s. It’s super easy, healthy, and a great way to start your day with pumpkin!

Pumpkin Overnight Oats

¼ cup regular rolled oats

¼ cup milk, almond milk, or coconut milk

¼ cup Greek yogurt (plain or vanilla)

¼ cup canned or pureed pumpkin

1 Tablespoon chia seeds

1-2 teaspoons maple syrup to taste

¼ teaspoon pumpkin pie spice (recipe below)

Mix together all ingredients or place in a jar and shake until well blended. Leave in the refrigerator overnight and enjoy in the morning garnished with pecans.

Pumpkin Pie Spice

Mix 2 teaspoons cinnamon, 1 teaspoon ginger, and ½ teaspoon cloves until blended. Store in an airtight container.

Thanks for the article Angela Dailey https://mentalhealthfood.net/pumpkin-power/

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