You can't beat a beetroot

This superfood is packed with many health promoting antioxidants and nutrients such as beta-carotene, foliate, potassium, iron and vitamin C. The purple pigment in beetroots contain antioxidants that help protect cells from free radical damage preventing the risk of heart disease and certain cancers. Try this delicious salad recipe

Ingredients (serves 6)

* 6 medium (about 2 bunches) beetroot, ends trimmed
* 60ml (1/4 cup) olive oil
* 100g (1 cup) walnut halves
* 60ml (1/4 cup) Red vinegar
* Salt & freshly ground black pepper
* 1 x 150g pkt baby spinach leaves
* 100g goat's cheese, crumbled

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Method

1. Preheat oven to 200°C. Place the beetroot on a baking tray. Bake in preheated oven for 1 hour or until tender when pierced with a skewer. Remove from oven and set aside for 15 minutes to cool slightly. Wearing rubber gloves to avoid staining your hands, peel beetroot and cut into wedges.

2. Meanwhile, heat the oil in a small frying pan over medium heat. Add the walnuts and cook, tossing, for 2-3 minutes or until lightly toasted. Remove from heat and set aside to cool.

3. Add the vinegar to the walnut mixture. Taste and season with salt and pepper.

4. Divide the baby spinach leaves and beetroot among serving plates. Sprinkle with goat's cheese and drizzle with walnut dressing. Serve immediately.

Come along to our Thai vegetarian cooking demonstration and learn how to cook at least 6 delicious dishes. You’ll get loads of practical tips and know how and you’ll also receive a recipe booklet. If we are teaching something a little tricky, we’ll get everyone up for a hands-on session.

At the end of the class, we serve out all the dishes buffet style, so you get to try everything. Please don’t arrange to go out for dinner afterwards, or you’ll be sorry!

Where: 23 Kurilpa st West End on Saturday the 23rd October from 2pm-6pm cost $35 please book by calling 38958944

YOGA BEATS COFFEE

In the morning, we tend to feel drowsy because the oxygen level in our blood is low and our circulation is naturally slower as we emerge from sleep. Because coffee is a stimulant, there’s no question that it wakes you up- but it also lets you down after a few hours.

Yoga, on the other hand, revitalizes your body and mind with out the “caffeine crash”. And it won’t damage your nervous system, heart and adrenal glands the way caffeine does. When you wake up go outside and do a few asanas (yoga exercises) with deep breathing.

The oxygen from the fresh air will wake up and energize your body while the increased circulation will leave you feeling bright and alert. So instead of stumbling into the coffee club, roll out your mat on the back porch- or just open a window- and practice yoga. For an afternoon pick-me-up, get outside, stretch, and breathe deeply for a few minutes.

Knock out cold & flu symptoms

Most likely you have had a cold this season or at least know some one who has. Since this flu season has been particular bad I thought I would include this wonderful anti inflammatory drink to Knock out cold & flu symptoms

1 Lemon juiced
1 tsp turmeric peeled and diced
1 tsp ginger peeled and diced
1 tsp munuka honey
add hot water (not boiling)

Whats the Benefit?

Lemon
Lemon is alkalizing and recent Japanese research shows that the juice of 3 lemons improves deep vein blood flow by almost 20% in minutes

Turmeric
It rids anti inflammatory conditions

Ginger
Ginger is the best thing for angry mucous lining, very soothing

Munuka honey
Anti bacterial & anti fungal

"Let food be your medicine" Hippocrates

Having trouble trying to breathe?

Many air borne pollutants can have a irritating effect on our lungs which can lead to inflammation that may trigger bronchitis and asthma-like-symptoms.
According to a study by the US National institute of Health, people who ate the most apples were 33per cent less likely to have chronic phlegmy cough than those who ate the least. It has been shown that the pectin and antioxidants in the peel of an apple can reduced inflammation in the lungs.

WAITING TO EXHALE

Did you know that most of us take between 12 to 18 breathes per minute.
Research concludes that slowing down our breathing rate to as little as six breaths per minute can reduce short term physical pain.
A study conducted by Barrow Neurological Institute in Arizona discovered some amazing things. People who halved their breathing rate had a higher pain threshold than those breathing normally. It's is believed that slow breathing helps to regulate the sympathetic nervous system, calming your nerves. Consider this next time you go to the dentist!

ARE YOU YOUR MIND?

This very important question will be answered through your very own practical meditation experience during this series titled The Nature of the Mind.

The mind for all of us is a major source of anxiety and distraction.

By definition the mind is like a restless child that won’t sit still, as soon as you tell a child to sit and do nothing, they cannot, not even for a moment. So is it any wonder we feel exhausted from the constant harassment of the mind

Stilling the thinking through mindfulness meditation is a powerful tool for bringing the mind under control.

Our first mindfulness meditation for this series is very simple yet very profound. Find a quite place and close your eyes, then let your mind run, let all of the thoughts of the day come in, you can see the mind is always changing thoughts coming and going. Do this for a couple of minutes, now ask yourself this question who is the person who is aware of the changing mind? That is you the person who is aware of the changing mind; you are separate from your mind.