Journey self-discovery | wellness | health
VOLU ME 01
H E A LT H & F I T N E S S E D I T I O N
EDITOR/DESIGNER: Talia Horgan CONTRIBUTING WRITERS: Jillian Murphy, Cassandra Lane, Elise Bialylew, Editorial Team, Rashelle Brown, Indra K, Cara Geroux, Carley Schweel, Kim Peltola, Jorge Crise, Olivia Andrews, Claire Brookman, Stacey Dennison CONTRIBUTORS: Jordan Foster, Luke McConnell, Kate Heaton, Sara Horgan, Ryleigh Hayes, Makaely Wingate NOTE: Most of the content in this magazine came from the happywellacademy website: http://happywellacademy.com/ PUBLISHED BY: Talia Horgan WEB: www.journey.com CONTACT: horgantalia@gmail.com
Journey self-discovery | wellness | health
designed by TALIA HORGAN
table of CONTENTS: WELL-BEING
FITNESS
10 The Beauty of Rising Early
27 Nine Ways to Incorporate More Movement into Your Day
by Jilliun Murphy
by Editorial Team 12 How to Tell if Your on the Right Path by Cassandra Lane
30 5 Common Pitfalls For New Runners by Rashelle Brown
15 How Mindfulness Can Make You Happier
33 Beginners Guide to Yoga
by Elise Bialylew
by Indra K
20 Six Ways to Live in the Moment
36 Yoga is About Peace Not Progress
by Editorial Team
by Cora Geroux
22 How to (Really) Feel Grateful
38 Wellness Interview With Stacey Dennison
by Cassandra Lane
by Editorial Team
NOURISHMENT
RECIPES
42 Four Tips for Mindful Eating
54 Chia Seed Pudding
by Jillian Murphy
by Jorge Cruise
45 The Power of a Cleanse
56 Spinich and Beetroot Salad
by Carley Schweel
by Olivia Andrews
46 Heal Your Relationship With Food
58 Berry Smoothie
by Carley Schweel
by Talia Horgan
51 Creatively manage Food Cravings by Kim Peltola
60 Basil Pesto Pasta by Claire Brookman
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Journey “The journey to self-discovery and wellbeing through happiness” Journey focuses on the adventure of self-discovery and acceptance. A peaceful sanctuary to help you discover inner peace and happiness that may have disappeared when facing some of the pressures and stress of today’s society such as, social norms, idealised beauty and acceptance. An inspiring and uplifting magazine that encourages you to take a step back from the fast paced life you may lead and really focus on finding yourself and accepting who you are. The magazine focuses on ways to improve your wellness and discover who you really are through wise words and helpful tips, stories of adventure and discovery, and it also encourages you to lead a balanced life by providing your body with good nourishment and nutrition, exercise, adventure and mindfulness. This health & fitness edition focuses on how to become a fit and healthy human being with weight loss, fitness and nutrition tips and recopies, a fitness/running guide and the art of yoga.
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WELL-BEING noun the state of being comfortable, healthy, or happy.
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WELL-BEING
THE BEAUTY OF RISING EARLY Birds are singing their quiet morning song, but it’s early, and you feel as if you have the world to yourself.
by JILLIAN MURPHY
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THE BEAUTY OF RISING EARLY
Imagine that you’re in bed on a weekend morning.
of your feet hitting the ground. What a perfect time
As soon as you open your eyes, you’re comforted by
to think, reflect, and just be. There’s no rushing these
the knowledge that this day belongs to you. You’re
moments. They belong to you. The world moves
looking forward to this day, no meetings in tow. No
slowly and is mostly asleep. This is the time to do
emails to answer, no commuting to be done. You
the things you wish you could do on a workday.
look towards the window and see the faint light of
These are the moments to do what will make Sunday
morning streaming in. A deep breath leads to a smile.
evening a little less scary. This is uninterrupted you
You stretch your body and it feels rested and relaxed.
time. After your coffee cup is empty, you’ve sat up from Savasana and you’ve finished your book, there
The day is yours.
are fun things to do that can’t be done due to work.
You get out of bed and there’s a beautiful stillness to your home. There’s very little movement outside of it, too. Birds are singing their quiet morning song, but it’s early, and you feel as if you have the world to yourself. You pull your softest sweater out of your closet and sleepily throw it over your pajamas. There’s no pressure to perfect your appearance; it’s just you and the rising sun. There are so many beautiful benefits to rising early. You can curl up on the couch and read the book
Have you been craving a full, home-cooked breakfast for ages? Crack some eggs into a pan, throw some blueberries into the pancake mix, pour a big glass of orange juice and enjoy the sweetness of maple syrup. Do you sit at your desk thinking thoughts of tall trees and green grass? Grab your backpack and boots and a buddy and head to the trail. You’ve got an early start, so you have the whole day ahead. Rising early allows you the freedom and peace that only early hours bring. Time doesn’t feel like your friend on the weekend, but when you wake up with
you’ve been meaning to finish before your plans begin for the day. Rolling out your yoga mat brings no counting of minutes – you have all the time in the world to move and stretch and be in the moment. Every sip of coffee brings peace and energy, and you have an opportunity to enjoy the whole cup. Going out for a run gives your mind time to be still in the silence of the empty streets – it’s you and the rhythm
the sun, you’re doing all you can to make the most of it. Enjoy the luxuries of a longer day. Do what you don’t always get to do. Be proactive in making yourself happy. Enjoy the day, my friends. Happy weekend!
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WELL-BEING
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HOW TO TELL IF YOU’RE ON THE RIGHT PATH by CASSANDRA LANE There’s an overwhelmingly lingering and horribly gut-wrenching feeling bubbling within you and it’s telling you that you’ve stuffed it up. You went left, when you should have gone right. Zigged when you should have zagged. Said ‘yes’ when you should have said ‘no’. And because of it, you’ve hurtled light-years off the path you’re meant to be on; the path that was going to bring you peace, happiness, enlightenment, love, bliss, contentment and abundance in every shape and form. But is this feeling the voice of your deep, wise, all-knowing and ever-loving inner self talking? Or … your deepest fears? To help you navigate the path ahead, I’ve included six journaling prompts that will help you tap into your inner truth and intuition and guide you towards your destiny and dreams. Grab a notebook and pen and tackle these prompts one at a time. You’ll know when you’re done because there will be a sense of completion and understanding.
Your journaling prompts:
Is your current path making you happy? Why or why not?
If it’s not making you happy right now, is it part of your long-term plan
(which in a few steps/weeks/months/years time, will make you happy?)
Do you feel a sense of purpose right now? I.e. you’re fulfilling your
calling and/or contributing to the greater good of (wo)mankind.
Are you enjoying the journey?
Would you regret not following this path?
Do you feel empowered, inspired and moved?
How to tell if you’re on the right path: If, when you review your journal entries you discover that you’ve answered ‘yes’ (in some form) to these questions, then this might be a good sign that you’re on the right path. But, a disclaimer: I truly believe that there is no single ‘right’ path. Wherever you are, right now, is where you’re meant to be and there are lessons and blessings in your current situation. However, this doesn’t mean that you can’t actively direct your life towards your dreams. You can. Hopefully these journaling prompts will help you gain clarity on whether you’re moving towards – or away – from your soul’s calling.
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HOW MINDFULNESS CAN MAKE YOU HAPPIER “The greatest weapon against stress is our ability to choose one thought over another.” by ELISE BIALYLEW
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A guide to...
Mindfulness HOW MINDFULNESS CAN MAKE YOU HAPPIER
Elise Bialylew is the founder of Mindful in May, an online
ward spiral and affect our lives in many unhelpful
global mindfulness campaign that’s taught thousands of
ways. Mindfulness meditation is a form of rigorous
people around the world to meditate, while raising funds to
training of the mind which helps us to become more
build clean water wells in the developing world. An out of
familiar with the nature of the mind and more skill-
the box thinker, doctor trained in psychiatry, and mindful-
ful in noticing when our minds are getting caught
ness meditation teacher.
up in these unhelpful patterns of thought. When we learn to observe this , we can actually choose to
“It is the mind that translates good and bad circumstances into happiness or misery. So happiness comes with the purging of mental toxins, such as hatred, compulsive desire, arrogance and jealousy, which literally poison the mind. It also requires that one cease to distort reality and that one cultivate
disengage and move our attention in ways that support us rather than pull us down. Whether its loops of worry, planning into the future, replaying events from the past, or caught up in self-judgment -when we develop the skill of mindfulness and bring this quality of awareness to the working of our own mind
wisdom.” – Matthieu Ricard
– we open up a whole new possibility toward greater
Mindfulness is the new black. It is an effective mental technique, borrowed from the two thousand year old Buddhist contemplative practice and adapted to suit non-religious contexts, including board rooms, corporations, hospitals, schools and sports teams It is a practice which supports the capacity to stay focused on what you are doing as you are doing it, a powerful antidote to the distractible nature of the mind and the information-overload in our digital world. When practiced regularly, it can bring more calm and effectiveness into everyday life, reducing stress and enhancing mental capacity.
1. Mindfulness helps you get out of negative thought loops.
happiness. We begin to have the power to be the master rather than the slave of our mind. Next time you catch yourself in a negative thought loop, see it for what it is, the mind caught up in a wheel of thinking, and realise that at any moment you can simply disengage from that pattern of thinking and move your attention to something else. Try redirecting your attention to the body by engaging in some kind of physical activity. This may short circuit negative thinking and ground you back to the here and now.
2. Mindfulness makes you feel more connected to others. “The greatest gift you can give someone is your attention” ~ Jim Rohn
“The greatest weapon against stress is our ability to choose one thought over another.” ~ William James
We are social animals that have evolved to be in relationship. From a very young age the healthy
So often what gets in the way of our happiness is the tendency of the mind to fall into unhelpful loops of negative thinking. This can propel us into a down-
development of our own brain requires interactions. Loneliness has now been proven to be a risk factor for diseases ranging from cardiovascular disease
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WELL-BEING to Alzheimers. In order to flourish we need to feel connected to others. Mindfulness, can deepen and enrich our relationships as we bring a quality of present moment attention to the people around us.
3. Mindfulness connects you to a sense of inner contentment. Many of us can get caught up in the hedonic treadmill, constantly needing stimulus from the outside world to give us a hit of happiness and pleasure. Whether it is money, relationships, approval, or success, this kind of happiness is dependent on external factors which are transient and over which we have no control. There is another form of wellbeing and happiness, eudaimonic happiness, first explored by Aristotle. This type of happiness and flourishing is not dependent on external circumstances but rather emerges from an inner sense of wellbeing and a living in alignment with ones values. Mindfulness is a practice which can help us cultivate a sense of inner wellbeing which allows us to feel content and well without needing to obtain anything from the outside world. It’s a rare feeling in this age of consumerism but it is available to all of us at any moment.
4. Mindfulness enhances your gratitude. The practice of mindfulness helps us to slow down even if just for a few moments and reconnect with what is happening from moment to moment. This slowing down enables us to notice more of what is present both in our environment and within ourselves. As we notice more of what is happening around us and within us, wonder and gratitude can emerge. Whether it’s being more present to the tastes of a home cooked meal, or connecting with something as simple and miraculous as the breath – mindfulness can infuse our lives with gratitude and enhance our appreciation of the ordinary things which can so often pass by unnoticed. “Sometimes you need to sit lonely on the floor in a quiet room in order to hear your own voice and not let it drown in the noise of others.” - Charlotte Eriksson
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Happiness
“We tend to forget that happiness doesn’t come as a result of getting something we don’t have, but rather of recognizing and appreciating what we do have.” -Frederick Keonig
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WELL-BEING
SIX WAYS TO LIVE IN THE MOMENT by EDITORIAL TEAM Longing for instant mindfulness? Wish you could train yourself to permanently live in the moment? Let us help. Because while we can’t provide you with a zen guru status overnight, we can offer six ways to guide you towards greater mindfulness. Here we go.
Focus on your breath. Don’t try to change or control it, simply notice the way you’re breathing. Whenever you feel your attention moving to the past or the future, come back to your breath.
Shift your attention to what you can physically feel. Can you feel the solid stability of the chair beneath you? The ground under your shoes? The weight of the phone in your hand? The way the wind blows your hair against your face? Really concentrate on the physical sensations surrounding you and allow them to be an anchor to the present moment.
Tune into your emotions. Your emotions are a direct channel GPS guide to your experience of the world. If you can identify how you feel, you are able to pull yourself back into the moment and experience life in the moment.
Refuse to multi-task. Spreading your focus and attention across more than one task may seem like the easy way to get more done in less time, but in reality it is probably an easy way to ensure you’re NOT living in the moment. But by refusing to multi-task, we are effectively promising ourselves to the present task and providing ourselves with an opportunity to live in the moment.
Allow yourself to truly see the world. When was the last time you simply sat and looked at the world around you? Give yourself five-minutes each day to sit – or stand – quietly and really, truly look around you. What colours can you see? Textures? Patterns? Lines? Give yourself over to your sight and allow yourself to see the moment you’re in.
Listen. Right now, what sounds can you hear? The stove hissing, as your partner prepares dinner? The click-clack of keys on a keyboard being pressed by your co-worker? The ding of a public transport announcement? All around us, life is happening. By giving yourself permission to listen to life, you’re effectively tuning into the present moment. JOURNEY | 20
SIX WAYS TO LIVE IN THE MOMENT
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WELL-BEING
HOW TO (REALLY) FEEL GRATEFUL We are all on a different journey and for some of us gratitude comes easily. But for some of us, positivity and gratitude is an art that has to be practiced.
by CASSANDRA LANE
As a wellness editor, I know the benefits of gratitude
bad person? And so, I employed a tried-and-trusted
inside and out. Higher quality relationships, fewer
method: I faked it in the hopes that one day, I would
aches and pains, better sleep, greater longevity, more
make it. Or, more precisely, feel it.
happiness and empathy, less depression and aggression, improved self-esteem and mental strength; these are just some of the advantages gratitude offers regular subscribers. Which is why, for the last few years, I have been madly – deeply – trying to cultivate a lasting attitude of gratitude.
But the truth was that I couldn’t fake gratitude, because the very definition of gratitude is feeling grateful. So if I wasn’t feeling it, I wasn’t grateful. For some people, faking gratitude might work. I’m not one of those people. And then, last week, ev-
There was just one thing standing in my way: I didn’t really feel grateful for what I had, and when I did, I couldn’t seem to maintain a sense of gratitude for longer than a few minutes, or hours, at a time.
erything changed. Somebody made a passing – but lasting – commentary on my success, or rather lack of success, and it caused me to totally reevaluate the direction my life was going in. I was hurt. Frustrated. Angered. Because according to some people (and
Don’t get me wrong, my life was – and is – great.
people whose opinions mattered to me), I wasn’t
Objectively, I agreed with that. It was just that when I
successful. It stung.
sat down to write my daily gratitude list, it felt more like I was ticking off an item on my to-do list rather than enjoying an empowering, inspiring, happiness-drenched evocation of thankfulness. In short: my heart just wasn’t in it.
If it weren’t for my experience with H+W over the last few years, I may have stopped there. But collaborating with so many wise and enlightened souls inspired me to (reluctantly) move closer to the pain and ask the question ‘why?’
And believe me, I felt truly horrible. Cue the guilt (I was better off than other people! How dare I be ungrateful), shame (I had one job – feel grateful. C’mon, it shouldn’t be that hard) and ever-racing negative thoughts. Was I courting disaster? Asking the universe to throw me more problems, because I wasn’t appreciating what I had? Or maybe I was simply a
Why was I hurt? Why was I in pain? And, surprisingly, it all linked back to my gratitude practice. I was hurt, because there was a part of me that believed I wasn’t successful. I believed I wasn’t successful, because I wasn’t thankful for what I had, or the magical journey I was on. And I wasn’t grateful, because I was too focused on what everyone else wanted me to be (and
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HOW TO (REALLY) FEEL GRATEFUL
do, and have). And in the process, I’d forgotten what I
somebody I love for me to feel true gratitude. For
truly wanted. It took shedding everyone else’s expec-
you, it might be watching a meaningful documenta-
tations of and for my life for me to be able to extract
ry that opens your eyes to your true prosperity. Or
my own fundamental values, beliefs and goals. And
reading a book that makes you realise how wonderful
you know what all of this reminded me? That I was
your relationship is. Or talking to somebody who
living the life I wanted to live. Walking the path I’d
would LOVE to have your career/family/talent/
chosen. Being the person I wanted to be. And in that
hobbies/life/whatever. Hunt down your catalyst in
moment, I felt more than just a fleeting sense of
the same way you would chase down your dreams:
thankfulness: I was deeply, intensely, wholly grateful
be relentless. And do not stop until you feel it, from
for my wonderful life.
your forehead to your toes. But most importantly, do not feel guilty, or bad, or even evil, for needing to
What is your gratitude catalyst?
hunt in the first place.
Maybe, like me, you feel like a fraud because you’re madly – deeply – trying to cultivate an attitude of gratitude, but you’re just not feeling it.
We are all on a different journey and for some of us gratitude comes easily. But for some of us, positivity and gratitude is an art that has to be practiced – and
Or maybe sometimes you feel grateful (like on the shiny, happy, sunny days) but when the going gets tough, well the tough get Ungrateful Sourpuss Face (it’s a thing, I swear). If so, my advice to you is this:
practiced, and practiced – until we get it right. And that’s okay. Promise.
find your catalyst. For me, it took being judged by
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FITNESS noun the state of being comfortable, healthy, or happy.
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FITNESS
Take care of your body. It's the only place you have to live. JOURNEY | 26
NINE WAYS TO INCORPORATE MORE MOVEMENT INTO YOUR DAY by EDITORIAL TEAM
moves that would work well, and you can wear ankle weights to increase the difficulty.
With more and more research revealing that an
5. As soon as you get up in the morning, move your
inactive lifestyle can dramatically and negatively impact your health, happiness and life expectancy, we thought now might be a good time to share some easy ways you can incorporate more movement into
body through a series of sun salutations. It needn’t take long; a few calm salutations will have you starting the day off on the right foot.
your day. As always, please feel free to take what
6. It’s all well and good to be calmly zen during med-
works and ignore what doesn’t.
itation, but why not wiggle, jiggle and fidget your way to extra movement when you can?
Nine ways to incorporate more movement into your day.
7. Wherever and whenever possible, walk. Walk to your lunch venue. Walk home. Walk to work. Walk to
1. Set a timer on your phone to remind you to stretch
your local supermarket. Walk up the stairs instead of
for a few minutes every hour of your work day.
taking the elevator.
2. If and where possible, spend a few hours of your
Walk, walk and then walk some more.
day standing up while you work. You can set up an ergonomic standing desk at your workstation, or DIY a platform for your laptop using books or random office supplies. Just be sure to check in with your resident physiology expert to ensure your set up is ergonomic and alternate between standing, sitting and taking short walks around the office.
8. Request standing and walking meetings at work. Who says you have to sit down to discuss your ideas? There are plenty of famous creatives who believe that walking is one of the best conduits of creativity! Moving your body gets your mind moving too. 9. Craft a wind-down yoga routine to settle your
3. Do sets of ballet plié’s while you brush your teeth.
nervous system before bedtime. We love child’s pose and leg’s on the wall for soothing and comforting our bodies after a long day.
4. Create a kitchen-friendly workout routine you can do while you’re cooking. There are lots of barre
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FITNESS
A guide to...
Running
5 COMMON PITFALLS FOR NEW RUNNERS by RASHELLE BROWN
How many times have you started a running pro-
insert some short, slow jogging intervals. Start with
gram and vowed to stick with it, only to quit a few
just 10 or 15 seconds of jogging for every minute of
weeks down the road? If that sounds familiar, you’re
walking, and gradually increase the jog-to-walk ratio
not alone. More than half of all new runners quit
as your fitness improves.
within a year of starting. Lack of information about technique and pace, unfamiliarity with what to ex-
Try This: Run for Time, Not Distance
pect, and new demands on time and energy can sap a
Tempting as it may be, make a point to ignore how
newbie’s motivation.
far you run for the first month or two. Instead, simply wear a watch or bring your phone and keep track
But those who stay focused and stick with it not only
of how many minutes you’re running. By running for
reap the many mental and physical benefits of run-
time rather than distance, you won’t feel compelled
ning, they tend to fall in love with the sport. Follow
to hurry and get the run over with, and you won’t fall
along to learn what mistakes to avoid and obtain a
prey to the pace game. It’s normal to wonder how
few motivational tips sure to keep you hooked on
fast you’re running, but since that’s likely to be quite
running for many miles to come.
slow in the beginning, it can be defeating. On the other hand, if all you track is the number of minutes
Mistake #1: Run Too Fast or Too Far
you run each time out, and that number increases
Whether it’s because you want to “just get it over
steadily from week to week, you can and should be
with,” or you think you’re supposed to run as fast as
very satisfied with your progress.
you can for as long as you can in order to enjoy the health benefits of running, you’ve likely been starting
Mistake #2: Make Your Runs Boring
out too fast. And the only way dread your next run
There’s nothing less motivational than watching the
even more, is to start out running too far. So what’s a
clock on a treadmill tick away the seconds until your
well-meaning beginner to do?
workout is over. Likewise, running the same route every time you lace up your shoes will do little to lift
Try This: Slow Down
your spirits and keep your mind active.
Start off by doing three or four walk/jog sessions per week that keep your effort level at a 5 or 6 on a
Try This: Get Outside, Go Off Road
scale of 1 to 10. This is the pace where it just starts to
Getting out into nature, or even just out into your
become difficult to talk in full sentences. This might
neighborhood awakens your senses and can turn a
mean that you’ll only be walking briskly when you
workout into an experience. Leave the pavement and
start out, and that’s fine! That’s your body’s way of
take your run onto a winding woodland path, and
telling you it’s not ready to run. A week or two of
that experience starts to feel more like an adventure!
consistent, brisk walking should have you ready to
Spending just a little time researching new run-
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5 COMMON PITFALLS FOR RUNNERS ning routes now will pay off big later. Check out the
ing your time and pace. If competition isn’t your
websites of your local and state park service for maps
thing, then set another goal—like running a certain
of trails, and ask other runners what some of their
number of cumulative days per month or minutes
favorite routes are. If you don’t know any runners
per week. In any case, you can boost your motivation
personally, search for other runners’ routes in your
even more by telling all of your friends about your
area within popular running apps, like MapMyRun,
event or goal, and posting regular updates on your
Daily Mile and Strava.
training progress.
You don’t have to break the bank to be really well-
Then enjoy the boost you get when they offer up
equipped for your new sport.
encouragement and praise for your efforts.
Mistake #3: Failure to Invest in New Sport
Mistake #5: Always Run By Yourself
Taking your workouts outdoors requires that you
One of the great things about running is the flex-
have a few essential clothing items and accessories in
ibility it offers. You can run almost any time and
order to make your runs more enjoyable. And let’s
anywhere, by yourself, with a friend, or with tens of
face it: There are few things more motivating than
thousands of other runners. But even if you’re an
the opportunity to try out new gear.
introvert who enjoys the alone time you get while running, doing so all the time might not be the best
Try This: Get the Right Gear Luckily, you don’t have to break the bank to be really well-equipped for your new sport. There are just a few things that every runner needs, and you may
way to stick with a running program. When it’s just you and your shoes, it can be easy to put off a run or skip a day altogether. When life gets busy, one day becomes two, two becomes four, and pretty soon
already have some of them in your closet:
you’re losing those fitness gains you worked so hard and tirelessly to get.
A pair of running shoes that fits well and
feels comfortable
A set of lightweight, wicking clothes (shorts
and a t-shirt or tank) for hot, humid days
Layers of warmer clothes (sweatpants, long-
someone to check in with or report back to on a reg-
sleeve shirt, beanie cap and thin gloves) for
ular basis holds you accountable. For those more so-
cold days
cially inclined, running with a friend or a group that
A lightweight, simple rain jacket with a hood
for wet days
A reflective vest and a headlamp for early
morning or late evening runs in low light.
Try This: Find a Running Buddy Connecting with another person or group of people is one of the best ways to keep getting out there. Even if you can only run together once a month, having
are at your same fitness level can turn your workouts into social occasions. A huge benefit of running is the sense of belonging it engenders. By running with a friend or a group, or participating in races, you begin to self-identify
Mistake #4: Tell Yourself You’re Only Running for Fitness
as a “runner” more and more each day. This mental
There’s no doubt that the health and fitness benefits
won’t be far behind.
transformation is hugely motivational, and once you feel it, you can be sure that a physical transformation
of running are by far the biggest payoff, but those benefits can be slow to come and hard to recognize
With so many great physical and mental benefits, it’s
on a day-to-day basis. Sometimes we all need some-
easy to see why millions of people across the globe
thing a little more tangible to motivate us.
are hooked on running. By avoiding these common
Try This: Register for a Race or Set Another Specific Goal
pitfalls and following the tips above, you’ll be able to count yourself among them for years to come.
Having an event to train for can really motivate you to stick with your running program. Be sure to register for an event that is several months away, in order to give yourself enough time to slowly build your endurance. It’s also probably a good idea that your goal for that first race be simply to finish—disregardJOURNEY | 31
Yoga “a Hindu spiritual and ascetic discipline, a part of which, including breath control, simple meditation, and the adoption of specific bodily postures, is widely practised for health and relaxation�.
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BEGINNERS GUIDE TO YOGA by INDRA K Yoga may be described as a set of physical practices
vigorous and may not be best for the beginner. Many
designed to promote control of the mind and body
yoga schools offer beginner classes and a good yoga
and to attain spiritual and physical well-being. The
teacher will help to correct your body alignment
practice of yoga can help to increase self awareness,
while performing postures and also suggest modifi-
promote a sense of peace, and increase the body’s
cations to suit any physical restrictions that you may
strength, endurance and flexibility. The basic goal of
have. It’s important that you pay attention to your
yoga is to unite the body, mind and spirit. However,
body rather than trying to stretch farther than or
there are different styles, or schools, of yoga and each
keep up with others in the class. If at any time you
will go about achieving this goal in their own way.
feel pain, lessen the pose or come out of it altogether.
The practice of yoga is typically comprised of three basic elements which are as follows:
How do I start? How do I start? One of the most frequent questions
Asanas: Asanas, or postures, are gentle stretching
that we receive is how to begin practicing Yoga. We
movements which help to balance the mind and body while rejuvenating the brain, spine, glands and internal organs. Postures are intended to increase the blood and prana supply to targeted organs or glands.
often suggest that you research yoga teachers and centers in your area. Once you’ve found a teacher or center in your area, feel free to call or email them with any questions that you may have regarding
Pranayama: Pranayama refers to breathing. Yoga
schedules, prices and so on. If you’re a novice, I think
involves specially developed breathing techniques
it’s best to try out different types of yoga, as well as
which produce a large store of energy in the area of
different instructors. You may have a completely dif-
the solar plexus. The energy creates vitality in the
ferent experience with the same form of yoga taught
body and helps to combat illness or disease. Yoga
by two different instructors. Once you’ve experi-
breathing also improves brain function, helps to
mented with two or three different styles of yoga, try
eliminate toxins in the body, and promotes relax-
practicing one that you like best for a period of time.
ation. By combining asanas and pranayama, the result is a state of high vitality and rejuvenation. Yoga
Yoga styles for beginners:
breathing is performed through the nose, both on
Which style of yoga should I begin with? All forms of
inhalation and exhalation.
Yoga have the same objective: to stimulate and raise
Meditation: Meditation, or concentration, can help to increase the benefits of the postures by concentrating the healing action where it is needed. Meditation may involve affirmations or visualization.
the kundalini energy through the spine. Kundalini energy, which we all have, is located in the base of the spine. Through the practice of yoga, the techniques of breathing, and meditation, this energy is stimulated and begins to rise up the spine. Aligned in the
Meditation for the beginner, discovering yoga can be an exciting time. When getting started, it’s best to try several different classes. Because there are many different schools of yoga, you may want to try several out in order to determine which you like best. The many styles of yoga may include differences in how the asanas are performed or which element they focus on. However, it’s important that you keep your level of fitness and health in mind and choose classes which are appropriate and not overly strenuous.
spine are the chakras, or energy centers. Each chakra has different qualities (see Chakras), and each one is necessary and important. When the kundalini energy rises and begins to cross the different chakras, you will experience higher states of being. Some forms of yoga accelerate this process more than others, but it also depends on the specific person, their attitude, their flexibility and so on.
Kundalini Yoga Kundalini yoga is considered to be one of the fastest
Some styles of yoga, such as viniyoga, sivananda, and
approaches for raising the kundalini energy. This is
ananda, are generally more gentle and may be a good
in part because all of the classes utilize pranayama
place for beginners to start. Other styles of yoga like
(breathing techniques), asanas (positions), medita-
ashtanga, bikram and power yoga tend to be more
tion and relaxation. This style of yoga is appropriate for all levels. Kundalini yoga places a great deal
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FITNESS of importance on healing. Many sets of yoga are
degrees Fahrenheit. Heating the room allows the
dedicated to the different areas of the body such as
muscles to relax and prevents muscle injury. In ad-
the back, heart, liver, kidneys, etc. This style of yoga
dition, practicing yoga at this temperature increases
also influences our emotional side as it eases stress,
physical endurance. The famous sun salutation is not
opens the center of the heart, balances our emotions,
practiced at the beginning of the class. This may be
combats insomnia, and so forth. Kundalini Yoga is
because the heat warms and opens the body. There
very musical and involves singing and the recitation
are two things that always caught my attention with
of mantras. Music is used during the whole class.
Bikram classes. First was the incredible ability of the body to adapt to the high temperatures within two
Ashtanga Yoga
weeks of practice. Second was the fact that the class
Ashtanga yoga is a more energetic form of yoga. People who have played sports and are flexible and strong will enjoy this type of yoga quite a bit. With
was almost entirely comprised of men, the reason for which I never knew.
this practice, one acquires great strength and flexi-
Iyengar Yoga
bility. My personal experience with Ashtanga Yoga
Iyengar yoga is another form of yoga that is appro-
is that at the beginning of the class the thoughts are
priate for all levels. This type of yoga is known for
many and constant, but as I start moving through
its use of props, such as blocks, which help you to
the asanas the thoughts slowly start to decrease, and
perform the poses. It is a very precise form of yoga
at the end of the class they are minimized or gone.
which specifically focuses on attaining an ideal align-
Meditation is not practiced at the end of an Ashtanga
ment of the body. Iyengar continues the eight limbs
yoga class. Patabbhi Jois says,
of yoga as defined by Patanjali. Concentration and meditation are a part of Iyengar practice. There are
“Don’t think, just practice”.
also healing programs designed to address different
Power Yoga
areas of the body such as the lower back.
Power yoga is very similar in practice to Ashtanga
Vinyasa Yoga
yoga. The main difference is that power yoga does not continue the traditional method taught by Pattabhi Jois. Instead, the order of the poses are varied and other poses are added, creating a style that might be described as a modern version of Ashtanga Yoga.
Vinyasa yoga is an energetic yoga practice. Breathing plays an important role, and the movement from one pose to another is synchronized with the breathing. A typical class includes “sun salutation” followed by poses of a medium/intense level. This is a very energetic and dynamic yoga practice!
Bikram Yoga Also known as “Hot Yoga”, Bikram yoga is practiced in a room that is heated to approximately 100
Now it’s time for you to get your mat out, breathe in and breathe out, and start doing some yoga!
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“Yoga is the journey of the self, through the self, to the self ” -The Bhagavad Gita
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FITNESS
YOGA IS ABOUT PEACE NOT PROGRESS by CORA GEROUX Cora Geroux is the founder of Slow Yoga, a full-time yoga
to set a good example for my students, I would teach
teacher and a part-time introvert. Cora’s has a BA in
them that yoga isn’t about progress.
Psychology and is passionate about the intersection between Western science and Eastern wisdom. Cora believes that if we could all slow down, reconnect to ourselves, each other and the planet - life would be a hell of a lot more
Merriam – Webster define progress as: moving forward towards a place. Which makes sense when you are going from your
satisfying & sustainable.
tiny apartment in the suburbs to the airport at 6am, you want to clearly and swiftly calculate if you are
What if it’s not about being better than you were
going towards, or away from your destination.
yesterday? What if it’s not about finally learning to stick a handstand? Or reaching your goals? Or achieving … anything? I’m not saying handstands, or goals aren’t worthwhile pursuits – not at all, but I am starting to realise that my yoga mat isn’t the place for achievement. Like, we all know that intellectually
But what is the destination of a yoga practice? Where are we going? Am I working towards an advanced asana practice? Inner peace? Impressing students and other teachers?
right – yoga is about inner peace, and presence and
In all honesty, in the last six months, five times out of
connection right? So even though I KNOW that, why
ten, I have had to convince myself to get on my mat.
had my practice become about progress? I don’t have the perfect answer to this, but it feels like a combination of internal and external pressure. Like all those instagram photo’s circulating of chicks doing killer arm balances in bikinis. Or the fact that I sometimes still feel like my practice doesn’t measure
‘It will be so goooood for you’ I say – or
‘Your body will thank you for it’ – or
‘You’re a yoga teacher, practice what you
preach god dammit’
up. Or that I’m a yoga teacher and I want to set a
But the reality of it was, in those moments I actually
good example for my students. But if I really wanted
felt physically repelled from making shapes on a
JOURNEY | 36
YOGA IS ABOUT PEACE NOT PROGRESS piece of rubber. Why, you might ask – would a yoga teacher not want to get on their mat? Well, I think I have the answer – I didn’t want to get on my mat and practice because it felt like work. I felt an internal pressure to show up and be better than I was yesterday. To do a physically advanced practice when my body really needed to rest or sleep, or a cuddle with my boyfriend. Because it felt like I wasn’t being true to myself. I love moving forward – I love having goals with soul, so much so that a huge chunk of my life is about progress. But yoga? Yoga used to be my safe place. A place where I could just show up, and listen to my body. So when it started to feel like work, like I was on my mat because I SHOULD be – you can imagine the internal conflict that started to bubble up. So I decided that yoga and I were going to take a break, until I could stop striving on my mat. I bet you can guess what happened. I didn’t practice for over a month – no nothing. Not even a single down dog or cat/cow. Eventually my body actually started to crave a little side stretch, or twist – and when it did, I listened. I started practicing some gentle yoga with my mum – and I felt a little like I was a brand new yogi again. I was stiff, and tight – and yoga felt ahhhhhmazing. I’ve only been back on my mat a few more times since, and each time it felt delightful – just the way it did when I was new to yoga. It felt free, and spacious, and like I was connecting to, and showing love for my body. So, you might be thinking (and I know I was) what about discipline? What about tapas, that internal heat that a dedicated daily yoga practice builds? Well, these days I think discipline is over rated. I used to beat myself up all the time for not being discipline – but when I decided that I was good enough, just exactly as I am – discipline felt a lot less important. When you give up striving, you can simply find peace with who you are and relax into your life. And isn’t that what we all want from discipline anyway – a feeling of contentment, with what is? Well what if, what is, is already good enough. I wrote this over a year ago, but never published it. I’m so happy to say that once I vowed to remove striving from my practice, I crave my mat time as much as an early bed time.
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FITNESS
WELLNESS INTERVIEW WITH: STACEY DENNISON New Zealand high performance 400m athlete who tells us how to create balance in a busy and intense lifestyle.
by EDITORIAL TEAM
We caught up with Stacey Dennison, New Zealand
realise how much that impacts us. Remaining relaxed
High Performance Athlete, to chat about her must-
and doing things for you in between crazy schedules.
have wellbeing rituals and how she juggles a busy,
Whether this is sitting somewhere for an hour, read-
demanding lifestyle. Stacey competes as a interna-
ing a book or going to a movie, something that calms
tional 400m runner. She trains seven days a week
and relaxes you. Even having a spa treatment, if you
and sometimes twice a day! So it is essential she is
can, from time to time … just having a little time for
always at the top of her game by making sure she has
you at home with a pampering mask and allowing
good nutrition, gets enough rest and recovery.
time for yourself. And just general breathing, I think we all forget to just breathe.
What are top five must-do’s for Wellbeing? throughout the day, eating more vegetables, moving
What are your top tips on juggling your health goals with the responsibilities of being a mother and wife?
your body (whatever that means for you, whether it’s
Stacey: I think it’s all about balance, time manage-
walking to work, biking, running, going to the gym)
ment and prioritising! I think it’s healthy to have
and laughing more.
a wide selection of doing all of these and there
Stacey: A good nights’ rest, drinking enough water
What are the five foods you always have in your fridge? Stacey: Avocado, salmon fillet, cold press juice, sparkling water, broccoli.
shouldn’t be more of one than the other. So whilst we think it’s all about the kids … and yes that’s important and they need your affection and love but so do you, and the career and the family. It’s all about balance.
It’s about finding where the balance fits right for
What is your favourite meal to cook for your family?
you and the right time to do things.
Stacey: Oh that would be really boring, I had it last
could I do work or do I need a nap? Which one is
night actually! It’s just oven roasted salmon with
going to make me more productive when she wakes
sweet potato and steamed greens.
up?” If I have a nap and then get up an hour before
What do you do for your mental and emotional wellbeing? Stacey: Good relationships are important … you don’t
When I put Violet to bed, I stop and think “Okay,
she does and do some work and then I have the afternoon off, I’ll be feeling good, but if I push through that and do work now … I’ll probably be feeling shit the rest of the afternoon.
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NOURISHMENT noun the food necessary for growth, health, and good condition.
JOURNEY | 40
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NOURISHMENT
FOUR TIPS FOR MINDFUL EATING It’s easier to be mindful when you have real, substantial steps that you can take to practice a healthier lifestyle.
by JILLIAN MURPHY
We’ve likely all gone through stages where the foods
as a way to enhance my mind-body connection. It is
we consume aren’t good for us. Plain and simple.
also a very simple and age-old concept that becomes
The worst part, at least for me, is how this unhealthy
complicated when temptation and boredom rear
eating makes me feel, mentally and physically. You’d
their heads onto your plate.
think that this would be reason enough to be more conscious with consumption, but once we get on a bad food bender, it can be hard to break away.
Think of it this way: if you’re at the beach with friends and you’re busy swimming, playing volleyball, talking, reading … you’re unlikely to stop to
Having a positive relationship with food allows you
snack amidst the fun. It’s once you’re done with all of
to stay on a healthier course and to be the version of
this activity that you’ll feel hungry and that is exactly
yourself that you strive to be. One thing to remem-
when you should eat.
ber, and it’s something that I have learned as I have become an even more active person, is that food is fuel. Your body needs food to survive. Just like your car will most certainly break down if you don’t fill up the tank, your body will not perform as it should if you don’t fuel it properly. I’d love to say that all it takes to be a mindful eater is to only eat foods that you know are healthy, but that is ambiguous and
You’ve moved your body, you’ve rested a bit and now it’s time to refuel. You’re feeling happy and healthy, and it’s likely that at this time you’ll be motivated to grab some fruit salad because, hey, you just had a great day on the beach and why not have a delicious and healthy snack? On the other side of the coin, imagine that you’re
we’re only human. It’s easier to be mindful when you have real, substantial steps that you can take to practice a healthier lifestyle.
sitting at your desk and it’s a slow day at the office. You’re bored and rather than staring into nothingness, you decide to go get a snack. You’re not hungry
I’ve found the following tips to be exceptionally helpful in making myself a more mindful eater.
because it’s only 10:00am and you had a good breakfast only a few short hours ago, but the only plausible thing you can do for some semblance of joy while at
Four tips for mindful eating.
your desk is eat. You have a bag of chips from the vending machine
1. Eat when you are hungry.
because it’s all that’s available and then you feel kind
At first, executing this stressed me out. Nobody likes
of crappy because it wasn’t that satisfying. Listening
the feeling of hunger, so waiting until I felt that
to your body and allowing it to say, “hey, I could
way sounded almost as un-fun as shopping with no
use a good source of energy right now, please eat
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MINDFUL EATING
something yummy soon” let’s you consciously think
all that’s filling your cabinets is a big bag of chips and
about what you’d like to eat, rather than just grabbing
a box of cookies.
whatever is closest because it is habit to do so.
2. Drink more water.
4. Adopt the motto: everything in moderation.
Half the time that I groan like a tired toddler who
It’s wonderful to eat healthy and fuel your body with
needs a diaper change, whining that I’m hungry, I’m
whole foods. What’s not wonderful is allowing this
actually just thirsty. When I grab a glass of water, I
practice to control your life. If you dedicate yourself
am satisfied and I have not ruined my appetite with
to cooking your meals and eating as much from-the-
a snack. I have hydrated myself and helped fuel my
Earth as possible, it’s okay to eat the brownie you’re
body in another way that it needs to be fueled.
offered at your friend’s birthday party.
3. Pack your lunch.
Feeling as though you can’t have something that’s
not necessarily “good” for you every once in a
while may actually be good for you.
This has multiple benefits, and it’s one of the easiest ways that I have made myself into a more mindful eater. It has made my grocery shopping a more thoughtful experience, which has helped my wallet and my waistline. It sounds like simple psychology, but planning your meals ahead of time allows you to be more conscious of what you’re going to be eating. I’ve found that since starting this practice, rather than throwing a mash of snacks into my carriage, I take my time and grab enough fruits, veggies, and salad and sandwich fixings for a week’s worth of food. It’s easier to think, “Okay, I will buy five nectarines and enough salad mix for lunch every day, and I’ll grab enough fish and vegetables for dinner each night” than to navigate deciding which snacks to pack when
It will allow you to have a balance, and balance is key when working towards having a good relationship with food. Don’t allow a once-in-a-while treat to derail you mentally, because it’s certainly not going to harm you physically. A donut to ease yourself into Monday will not undo the efforts of your Sunday long run. Enjoy these treats and you’ll rid yourself of the stresses that can ride on the backs of meal time if you let them get to you. Eat food that tastes good and is good for you most of the time, but allow yourself an indulgence. After all, you probably deserve it.
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NOURISHMENT
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THE POWER OF A CLEANSE by CARLEY SCHWEET Cleanse.
like when you feel your absolute best. To know what it feels like to wake up without bloating, to not run to
The word can often conjure up images of all-day juicing, fasting, unrealistic portion control, and constant calorie restriction. Sometimes just hearing the word is enough to instantly feel hungry, or rebel and immediately grab a donut or a slice of pizza. I want to help change that.
the bathroom after meals, to sit comfortably without gas bubbles rumbling in your system, or worry about people staring at the scaly patches on your face. We all deserve that. When we know how our bodies and minds feel when
When we cleanse, we release toxins from our bodies and our digestive systems are given the chance to heal. Often, overall inflammation within the body is lowered, and many experience benefits within
they’re functioning properly, we develop a more efficient system for dealing with symptoms if they should arise. We know when something is going on and we know when to seek the proper care.
few short days: less belly bloat, more regularity with
If you’re living a chronically inflamed life, and those
bowel movements, radiant skin, increased energy, a
symptoms are an everyday occurrence, it’s that much
strengthened immune system, and weight loss. Not
harder to know when to stop and ask for help. How
to mention an improved overall sense of wellbeing.
can we know just how much we’re hurting when we
Sounds amazing, right?
don’t even know what it feels like to feel good in the first place? I think this mindset can be applied to
In addition to these incredible changes that are possible with a cleanse program, I firmly believe that
more situations in our lives than just food.
the most powerful benefit to cleansing is often over-
A cleanse can help to build this long-lasting and
looked and goes by unnoticed.
ever-evolving relationship with yourself and your body. A cleanse can help to finally be connected with
Let me start from the beginning.
our bodies on a deeper level, and to know how to
Why you should consider cleansing.
listen when it speaks. To feel good, quite possibly
As a holistic health coach, I’ve seen the power of
most likely see a handful of the physical benefits that
food first hand, both in my personal life and with my
come with cleansing out toxins and reducing overall
clients. Just a few short years ago, I was chronically
inflammation within the body.
for the first time in your life. Not to mention, you’ll
inflamed – itchy skin patches on my eyelids and elbows, poor sleep, constant bloating, and nails that were so brittle they’d break almost every day – and I didn’t know that what I was eating (and drinking) on a daily basis was slowly making it worse.
How to start cleansing. If you’re wondering where to begin, I can help. I developed The Fresh Start Cleanse to make cleansing more user-friendly, so you can finally feel good again
Piece by piece, I began making food-centered shifts in my life, and I started to feel good for the first time. I truly didn’t know my body was capable of functioning at such a productive level. My energy soared, my skin issues cleared up, and I finally slept through the night without waking up.
without counting calories, portioning your food, and worrying about whether or not you’ll be hungry. Just simple, pure, whole foods. And a lot of self-love. Cultivating awareness and mindfulness within your body is not something that happens in a few days, this journey takes time, patience, persistence, and the
The best part? I wasn’t restricting, counting calories, or slaving away at the gym. I was taking care of my body, nourishing it, giving it time to heal, and occasionally eating some dessert (because, let’s be real here, you can’t not eat dessert.) Why am I sharing this with you? I wanted to share my story because I believe it’s so important to know what your body feels
willingness to try. To fail. To get back up, dust yourself off, and learn. This process is never-ending, but I know from personal experience, I wouldn’t trade it for the world. I truly believe that learning what it feels like to feel good in your own body is the most powerful benefit one can get from cleansing. I want to help you feel the same way.
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NOURISHMENT
HEAL YOUR RELATIONSHIP WITH FOOD In order to live a fulfilling and joyous life, it is imperative to begin building a healthier relationship with the food that fuels you and move closer to understanding what it is your body is trying to tell you.
by CARLEY SCHWEET
JOURNEY | 46
HEAL YOUR RELATIONSHIP WITH FOOD Carley Schweet is a holistic health coach living in Seattle, Washington by way of New York City. In 2015, she founded Coaching by Carley to help busy men and women bring balance, fulfillment, and joy back into their daily lives through nutritional coaching, holistic support, and lots of laughter. She is a graduate from the Institute for Integrative Nutrition.
Be mindful. Once you’ve figured out what being mindful means to you, it’s amazing how having this mindset can change the way you think about your relationship with food. To most aware beings, being mindful in a food relationship means being wholly present and fully aware, as well as having the desire to listen actively – just like in any other relationship! By being
Are you having a hard time getting your cravings
present and aware while eating a meal, we are able to
under control? Does figuring out what to eat feel like it’s dictating your day-to-day? Are you finding yourself feeling guilty after straying away from your
actively enjoy what we’re engaging in. We experience the flavor, texture, and the way food actually makes
meal plan? Yes?
us feel. Additionally, when we actively listen to our
You’re not alone, I can promise you that. As a holistic
eating, we tend to stop noshing when we’re full. We
health coach, I fully believe in the healing power of
are able to slow down and enjoy the moment and fill
a healthy connection with food and believe our rela-
up on the total experience of eating a meal instead of
tionship with eating to be one of the most emotional
mindlessly consuming until our pants want to pop.
body paired with being more aware of what we’re
relationships in our life.
Forget the word “cheat”.
Our eating habits and patterns are completely connected to how we’re feeling, the type of day we had, our perceived successes and failures, the type of workout we had (or didn’t have), and so much more than what meets the mouth. In order to live a fulfilling and joyous life, it is imperative to begin building a healthier relationship with the food that fuels you and move closer to understanding what it is your body is trying to tell you. Are you ready? Here are seven ways to help you move closer achieving to a healthy relationship with food, and begin your own journey towards healing today.
The word “cheat” is oftentimes used in the context of “today is my cheat day” or “I’m eating this cheeseburger for my cheat meal.” Sound familiar? In order to begin to heal your relationship with food, this mentality needs to change. In a healthy food relationship, when you choose to eat the simple carbohydrate-heavy, vegetable-lacking (but oh so yummy) bowl of your favorite spaghetti, you are in control and acknowledge that you chose to eat that way out of your own desire. You are able to enjoy the pasta without feelings of “cheating” or guilt, and know that with your strong decision-making power, your next meal can be your favorite salad with all the toppings.
Nourish your entire being.
(Or not!) What’s best for you? The choice is yours.
Since the way we eat is so emotional, it’s not far-
When you have a mentality centered on cheating, all
fetched to say that a lot of our over-eating and over-indulging tendencies so often stem from a place of lack and desire.
I so often find that those struggling with cravings
and an insatiable appetite are oftentimes feeling
unfulfilled in a crucial area or two in their life.
In order to heal our relationship with food, we must
you end up cheating on is yourself and your opportunity to cultivate a positive relationship with food. Shift your mindset, stand tall in your decision-making power, and knock that five-letter word out of your vocabulary. You won’t miss it, I promise!
Don’t use food as a reward.
examine aspects of our life outside of what and how
As I tell my clients, you are not a dog. Rewarding
we’re eating. Nourishing your entire being means:
yourself with food creates the idea that you must
getting enough sleep at night and waking up with
struggle in some way in order to justify enjoying a
a clear mind and a rested body; drinking enough
slice of your favorite cake or a friend’s homemade
water to flush out toxins and keep your body work-
brownie. For example, a frustrating week at work
ing at its best; spending quality, screen-free time
does not warrant you to over-indulge in pizza on
with those you love and allowing yourself to connect
Friday night. Get real with yourself about the why
deeply with them; moving your body and breaking a
behind what’s driving you to feel the need to make
sweat to help increase blood flow and stimulate your
less-than-ideal food choices. Perhaps an idea or two
appetite; managing your stress before it becomes too
came to mind when you read tip #1?
much; it means loving yourself, unconditionally.
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NOURISHMENT From there, think about indulging in self-love and
the veggies, and enjoying the occasional brownie.
unwinding with a weekend spa day. Once your
As I mentioned above, you’re not “cheating” when
emotions are under control (and you feel a bit less-
you carefully indulge in something you enjoy eating,
stressed), by all means, enjoy a slice or two of your
you’re embracing the idea of balance. While treat-
favorite pizza. Be aware that you consciously made
ing yourself and working on your balance, envision
the choice to indulge instead of being driven there by
always coming back to a place where nourishing your
the emotional desire to reward yourself because you
body with nutritious and delicious food is a priority.
“earned it” by struggling in some way. Remember, you are not a dog, do not reward yourself with food.
Drink more water. Committing to drink more water will not only pro-
Listen to your gut.
vide you with a long list of health benefits, it will also
This idea goes hand-in-hand with practicing mind-
help you to heal your relationship with food. How,
fulness while eating. Listening to what your gut is
you ask? The mind isn’t able to differentiate between
trying to tell you takes time, patience, and awareness,
hunger and thirst signals, and oftentimes this leads us
but can save you from a lot of uncomfortable bloat-
to reach for another unnecessary snack when all you
ing and discomfort, as well as weight gain down the
really needed was a tall drink of water. Additionally,
road. What is your gut saying?
water is satiating and when we consume enough of
To begin to heal your relationship with food, one must have an idea of what is causing discomfort and pain. Food-related reactions tend to show up in as
it, paired with a well-balanced meal, the body sends the right messages to the brain and says, “Okay, I’m nourished now, thank you!”
little as 15 minutes or as long as 72 hours post-eating.
The next time you feel a rumble in your stomach
If you’re someone that is constantly bloated or suffer-
shortly after eating, reach for a glass of water and
ing from diarrhea or constipation, consider working
save yourself from over-doing it on the post-meal
with a professional who can help you pinpoint exact-
snacking. Better yet, try drinking a tall glass of water
ly what’s going on and triggering your reactions.
10 to 15 minutes before you start your meal!
Embrace the idea of balance.
As you can see, there are many steps you can take
Life is all about give and take, and I feel the same way about our relationship with eating. To have a healthy relationship with food, one must not be too restrictive or too indulgent. You must establish a guilt-free happy medium, filled with your favorite pastas, delicious fruits, healthy fats, complex carbohydrates, quality protein, leafy green salads with all
to start healing your relationship with food in this very moment. Finding balance and becoming more mindful undoubtedly takes time and commitment, just like any other relationship in your life, but I can assure you the end-result is so worth it. Above all, love yourself enough to feed your body the food it craves and needs to flourish. You’re worth it.
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“To eat is a necessity, but to eat intelligently is an art.” – La Rochefoucald
JOURNEY | 49
Cravings can be our body’s way of telling us that we are lacking certain nutrients or triggered by our emotions and environment.
JOURNEY | 50
CREATIVELY MANAGE FOOD CRAVINGS
CREATIVELY MANAGE FOOD CRAVINGS by KIM PELTOLA Do you often feel like you have no control when it
average length of a song is 3 minutes and 30 sec-
comes to certain foods? Once a craving strikes, do
onds, while the average craving lasts only 3 minutes.
you feel like you have no choice but to give into it?
Therefore, your craving will have diminished by the
A craving is defined as a “powerful desire for some-
time the sound ends.
thing” and most often we associate food with cravings. Cravings can be our body’s way of telling us
Meditate.
that we are lacking certain nutrients or triggered by
We all know that meditation reduces stress, but did
our emotions and environment. If dealing with the
you know stress is linked to higher level of cortisol
latter, it is important to realize that you can control
which causes weight gain? If we take even just a few
cravings. The first step is to ask yourself, “Am I really
minutes to meditate we will reduce our stress while
hungry?” When was the last time you ate? If it was
focusing on something else rather than our cravings.
less than 20 minutes ago, then you’re probably not
If when you meditate your mind starts to wander,
really hungry, just your mind saying you’re hungry.
acknowledge the thought and return to your breath. Meditation is about focusing on your breath and not
Cravings can seem intolerable, but the less we give into them, the less frequent they become. If you can distract yourself from the desire to eat and
let your thoughts distracts you. In the time it takes to meditate the craving will pass.
instead get involved in an activity, you will find that
Color.
the craving subsides. The key is to find distractions.
There is a reason adult coloring books have become
Here are five creative ways to manage your food cravings.
so popular recently. Coloring is very meditative and soothing. It can be a great way to distract yourself and focus on something other than food.
Journal. What are you feeling at this moment? Are you truly
Tackle that to-do list.
hungry or are you tired, bored, and restless? Deter-
Sometimes we turn to food when we want to avoid
mining what is actual hunger can help you decide if you should eat or not. Journaling also helps if you are trying to identify if the craving is triggered by an emotion (aka emotional eating). Often we eat because we want to distract ourselves from an uncomfortable feeling, such as stress.
tasks that we don’t feel like doing. It’s a way of procrastinating. Next time a craving hits, break out that list of things that need to get done and start doing them. By the time you’re finished with the task, your craving should have passed and you will feel better all around, and won’t feel guilty for eating.
It is far better to just name that feeling and figure out what triggered it. Furthermore, spending the time writing about how you are feeling can help distract you. Even if you do not know what you are feeling at the moment, just take at least 10 minutes to write whatever comes to mind.
What other ways can you think of to combat cravings that will fit into your daily routine? Take some time before your next craving hits to come up with your own list. You are the expert of your own body and you know what works best for you. The key is to experiment and come up with a list of ideas before the craving strikes; while you are still thinking clearly.
Dance. Turn on the music and move your body. It doesn’t have to look good; dance like no one is watching. The
Once the craving hits, it can become increasingly difficult to think of anything else. Share your own ideas in the comments below.
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Recipes “Don’t eat anything your great-great grandmother wouldn’t recognize as food. There are a great many food-like items in the supermarket your ancestors wouldn’t recognize as food.. stay away from these” ~Michael Pollan
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Chia Seed Pudding
RECIPIES
CHIA SEED PUDDING by JORGE CRUISE
Chia seeds may be small but don’t judge these beauties on their size– they pack an almighty nutritional punch! They contain vital antioxidants, Omegas 3 and 6, fibre, essential amino acids, and even a decent portion of protein. But, how can you actually eat them? As they have practically no flavour, they’ll take on whichever taste you add to them, and as they absorb 10 times their weight in liquid, they become tapioca like when soaked, but they can also be crunchy when in their dried state.
What You’ll Need
3 cups unsweetened almond milk
1/2 cup chia seeds
1 tbsp. of pure maple syrup, to taste
Blueberries, raspberries, or strawberries to serve (optional)
Total Time: 4 hr. Yields: 4 servings
What You’ll Do
1. In a large bowl, whisk together the almond milk, chia seeds,
and maple syrup. Let sit for 5-10 minutes. Whisk again.
2. Cover and place in the fridge for 2.5-3 hours. You can also let
it chill overnight. Stir mixture occasionally.
3. Remove from fridge and stir.
4. Portion into bowls and add berries on top.
5. Enjoy
Nutrients per serving (1/4 of recipe): Calories: 219, Fat: 10.9 g, Carbs: 26.6 g, Fiber: 12.7 g, Sugars: 10.9 g, Protein: 5.7 g
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RECIPIES
SPINICH, BEETROOT & FETA SALAD by OLIVIA ANDREWS Spinach is an excellent source of vitamin K, vitamin A (in the form of
Spinich Salad
carotenoids), manganese, folate, magnesium, iron, copper, vitamin B2, vitamin B6, vitamin E, calcium, potassium and vitamin C. It is a very good source of dietary fiber, phosphorus, vitamin B1, zinc, protein and choline. It might sound fancy, but this beetroot, goat’s cheese, spinach and nut salad is quick and easy to prepare.
What You’ll Need
2 tablespoons lemon juice
1/3 cup (80ml) extra virgin olive oil
1 teaspoon Dijon mustard
2 firmly packed cups (about 70g) baby spinach leaves
1/2 firmly packed cup flat-leaf parsley leaves, roughly chopped
450g can baby beetroot, drained, quartered
100g soft goat’s cheese, crumbled
3/4 cup (75g) toasted walnuts
What You’ll Do
1. Whisk the lemon juice, olive oil and Dijon mustard together
in a small bowl. Season to taste with sea salt and freshly ground
black pepper.
2. Place the spinach leaves and chopped parsley in a large bowl,
reserving about 2 tablespoons of parsley to garnish.
3. Add half the dressing to the spinach mixture and toss well.
4. Divide among 4 serving plates, then scatter with beetroot,
goat’s cheese and toasted walnuts.
5. Garnish the salad with the remaining parsley, drizzle with the
remaining dressing and serve immediately.
Nutrition information: Energy: 1701 kj, Fat: 37g, Saturated fat: 7g, Protein: 10g, Sodium: 316.84g, Sugar: 8g, Carbs total: 8g
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RECIPIES
BERRY SMOOTHIE
Berry Smoothie
by TALIA HORGAN Smoothies are an excellent way to increase one’s intake of fruits and vegetables. They are also quick and easy to make and a great start to the day. Berries are rich in vitamin C and fiber, yet low in calories. They also provide folate and potassium. Berries rank higher in antioxidant power than most fruits and vegetables.
What You’ll Need
1 medium sized banana
A handful of frozen mixed berries (blueberries, raspberries,
strawberries, blackberries)
1/2 cup of plain or Greek yoghurt
1 cup of milk
1/4 cup of oats
1 teaspoon of honey
What You’ll Do
1. Place all ingredients into a blender and puree until smooth.
2. Pour into glass and garnish with additional berries and mint
leaves (optional)
Nutrition information: Energy: 650 kj, Fat: 1g, Protein: 12g, Sodium: 120g, Sugar: 23g, Carbs total: 25g, Fibre: 3g, Iron: 0.5mg, Calcium: 390mg
Variations If you are wanting a dairy free smoothie- simply replace the dairy milk with soy or almond milk and the plain or Greek yoghurt can be replaced with coconut yoghurt.
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RECIPIES
BASIL PESTO PASTA
Basil Pesto Pasta
by CLAIRE BROOKMAN
Pasta is a great source of carbohydrates and is the perfect foundation for a healthy, delicious and satisfying meal. As an ideal “delivery system” for other nutritious foods, pasta meals can easily become nutritional allstars. (Be sure to keep an eye on portion sizes to keep calories at bay. A one-cup serving of cooked pasta is roughly the size of your fist.) This Basil Pesto Pasta recipe is simple and easy to prepare but has a great flavour you won’t be able to resist.
What You’ll Need
375g Barilla Linguine
1 cup fresh basil leaves
2 tablespoons pine nuts, toasted
1 garlic clove, crushed
2 tablespoons grated parmesan cheese
1/4 cup extra-virgin olive oil
Shaved parmesan cheese, to serve
Salt and pepper, to season
What You’ll Do
1. Cook pasta in a saucepan of boiling salted water, following
packet directions until tender. Drain. Return to pan.
2. Meanwhile, process basil, pine nuts, garlic and parmesan,
scraping down sides occasionally, until almost smooth.
3. With motor running, add oil in a slow, steady stream. Process
to combine. Season with salt and pepper.
4. Add pesto to pasta. Toss to combine. Serve
Nutrition information: Energy: 2250 kj, Fat: 22g, Saturated fat:4g, Fibre: 4g, Protein: 14g, Sodium: 79.95g, Sugar: 1g, Carbs total: 70g
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THANK YOU For further inspiration to help you along your journey visit our website: www.journey.co.nz
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