Sama Trinder

Do less stress less

quotes-relax-tumblr-FavimSustained heightened stress levels are making us sick and tired, and ultimately killing us. 

What drives us all is a desire to be happy – but the things we are conditioned to desire to make us happy take our bodies and minds away from their natural rhythm.  The affects of stress affects every cell in our body, causing dis-ease, and over time resulting in medical conditions such as heart conditions, cancer, and a huge increase in functional illnesses which have no apparent medical cause , such as chronic pain, IBS, chronic fatigue, Fibromalgya, and many more.  Causing millions of people to be dependent on medication and have a greatly reduced quality of life. According to Nick Read 30-40% of Britons feel exhausted, as our minds and bodies are constantly under physical strain.  By 2020 1 in 2 people will have cancer which is caused on one level stress.

Most of us have a pretty good idea of what causes our stress; work and long working hours, commuting, the 24/7 culture, living in the digital age, major life events and so on. 

What is apparent though is how we choose to unwind, is actually increasing stress levels, even things which we thing are not harmful such as watching TV  -thrillers, celebrity shows increase stress hormones, adrenalin and cortisol.  Various mental health research studies have shown that Use of social media like Facebook and Twitter may be feeding anxiety and increasing feelings of inadequacy, more stressors.  Some forms of exercise such as high impact aerobic activity, spinning etc again increases our heart rate to such an extent activating our sympathetic nervous system, once again releasing stress hormones, which also cause us to hold onto fat.  Thus explaining why some of us still can’t shift pounds even when going to the gym.  Travel and holidays can leave us depleted, the stress of catching planes, cooking ourselves in hot sun, and enjoying more than our usual quota of alcohol are further stressors.

So what to do – how can we really reduce stress.  We can’t wait for our annual holiday or a retreat in the mountains.  We can do it every day by following some simple tips.  Take regular time for proper relaxation that involves quietening and calming the body and mind, reducing stimulation of the senses so they can have proper rest.  That is no social media, no music, TV or even a glass of wine, that is just sitting still in total quiet for 10-30 mins twice a day. This can develop into a meditation practice but I think people can still get stressed thinking they ‘should’ be meditating.  This is just simply being quiet.  It can be done in nature on a walk or even better. There’s no fancy app for this, or gadget, or dress code, it can done on a tube, in the park or in bed.  It causes us to be quiet, to listen, reduces amplification the of small pointless things which we tend to magnify as we over-thing and lowers the heart rate and reduces stress. 

It can be hard to sit with ourselves, and feel pain or discomfort that we often want to mask.  But in doing so, we deal with things, and reduce stress before they take hold in our body.  As the personal development guru Louise Hay says todays dis-ease is tomorrows disease. 

If there is no time – make time – do one less thing. Its incredible how we can clear our diaries if we are sick or have an emergency to deal with .  So much of what we rush about doing is maybe not so  important, effective and being over whelmed with this things to do is the root of much our stress in the western world.

So my top tips are to do nothing for some period of the day, twice a day, and do maybe one things less every day.  I’d love to say also do yoga every day, and although there is a form of yoga that suits everyone without question, it takes time to find the right teacher.  If yoga doesn’t float your boat, walk in the park, or in nature – do something which causes you to breathe deeply, stretch, and soothe your  mind…every damn day….



Samantha is a yoga teacher, and the founder of bhuti, eco wellbeing escape, offering yoga, pilates, treatments and a vegan café.  She is a Yoga alliance 500 hour hour teacher.  Samantha was deeply affected by the stress of working in the hotel industry, and coming from a family afflicted by early mortality thought disease such as cancer.  Samantha was inspired to set up bhuti transforming improving the wellbeing of all….

Sama Trinder

#BEBOLDFORCHANGE AT BHUTI

In celebration of International Women's Day we asked bhuti's leading ladies who is the most inspirational woman in their life and why:

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Sam's inspirational woman - "My mother"

"She’s 76, came from Kenya in 1963 from a very poor background with little education or opportunities , so she trained as a nurse in this country then took a risk and started her own business when she was 38, she ran for 30 years. The reason she’s my inspiration, she’s never let anything stop her, and she’s given me an amazing start in life. She’s very determined, nothing can stop her, so if anything ever seems challenging, i think of my mum, because my challenges will never be as great as hers were."

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Cicely's inspirational woman - "My baby sister"

"She’s a little angel, she’s so kind hearted, she doesn’t talk about other people. she inspires me to be a better person and to be kind. she doesn’t have a bad bone in her body, she’s just very caring, a little naive sometimes, but she’s very gentle, she reminds me to be softer."

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Tizer's inspirational woman - "Princess Diana"

"She used her feminine power to its greatest advantage to bring about changes to terrible things that happen in the world. All the time she was beautiful, pretty, she was also quite a serious person, she was a wonderful mother and a true inspiration."








Sama Trinder

Losing your Vegan Virginity

Losing your Vegan Virginity: 5 Easy Steps to Flexible Vegan Eating

If you are keen to eat less animal products but are not ready or do not want to make the full transition to veganism, then these tips might be helpful if you want to experiment with flexible veganism.  

 

1.     Swap dairy milk for alternative milks. This is a very easy place to start and there is now such an abundance of milk alternatives to choose from: almond, oat, hemp, quinoa and coconut to name but a few.

2.     Turn your favourite dishes into a vegan version that way it won’t feel like you are missing out on your favourite foods. Opt for a vegan black bean burger instead of your regular beef mince one, try a vegan lentil shepherd’s pie instead of a more traditional one made with lamb mince, or why not use mushrooms as a hearty alternative to meat in a vegan chilli.

3.     Add more vegetables to your plate. By loading your meals with vegetables, you will not only be ensuring you get your full quota of nutrients but you will also feel fuller meaning you won’t need to add meat to your plate simply to fill you up.

4.     Each month, try and eliminate an animal from your diet and replace it with plant-based foods only. This way you rotate your diet and allow yourself a break from certain foods, perhaps revealing that what you once thought impossible to give up, is in fact quite easy to live without.

5.     Start using a variety of grains; many of the gluten-free grains including buckwheat, quinoa and amaranth have a good mineral profile as well as containing different amino acids. Be sure to consume a variety of grains, to make sure the spectrum of amino acids is as broad as possible.

To get you started, our Nutritional Therapist, Cicely, has shared a delicious bean burger recipe for you to try! 

 

Cajun-spiced black bean and feta burgers

 

Ingredients

 

400g cooked black beans, soaked and boiled (canned is fine for convenience)

50g feta, crumbed

3 spring onions, finely sliced

1 tbsp Cajun spices

30g Buckwheat flour, plus some for coating

1 egg

Pinch of salt

Handful of coriander, chopped (optional)

Coconut oil, for frying

 

1.     Cook the black beans with a pinch of salt until soft through.

2.     Use a potato masher to break up the beans and then add in all the other ingredients.

3.     Mould the mixture into ball shapes and then flatten out into burger shapes and dust with flour on both sides.

4.     Fry in coconut oil on each side for 3-4 mins or until  cooked through and serve with salad.

Sama Trinder

Beat The Blues Banana Bread 

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makes 1 medium loaf 


4 bananas

2 flax eggs / sub for 2-4 eggs if you prefer (the texture's better and the protein content is higher)

4 dates 

50g coconut sugar (optional) 

3 tbsp coconut oil (solid) 

1 tbsp ground cinnamon

1 tsp vanilla extract

1 tsp bicarbonate soda

125g ground almonds 

100g buckwheat, teff or coconut flour (all will give slightly different textures and flavours) 

 

                  1               Add all the ingredients into a blender and mix together. 

                  2               Pour into a lined loaf tin and bake in the over for around 50 mins at 180oC

                  3               Check the loaf using skewer, if it comes out clean it is done.

Sama Trinder

Top tips to Feng Shui your life

Feng Shui is the Chinese art of placement. In your life, your love area is in the far right-hand corner of a

room, and your wealth area is in the far left. By placing the appropriate enhancements in your corners you

can start your new cycle of prosperity!

 

Love Corner:

·      Paired items i.e. two candle sticks, a pair of crystals or two hearts etc.

·      Use red and pink colours

·      A bunch of blossoming flowers

·      Romantic pictures such as wedding photos

·      Candles represent fire and passion

 

Wealth Corner:

·      Lucky money colours – red, purple, gold or green

·      Crystals

·      Pictures of abundance – waterfalls, fishermen with overflowing nets, fertile landscapes

·      Bouquet of flowers

·      Bamboos – these are especially lucky because as they grow their new growth is stronger and longer

·      TV, computer or speaker – the electrical energy adds power

Sama Trinder

From Yoga Virgin to Yoga Veteran....

‘I’m too stiff to do yoga’, or ‘too old’, or ‘too fat’, ‘too much of a man’ are maybe thoughts we’ve had at some point when we are yoga virgins. if you’ve never explored yoga you’d be forgiven for thinking that you need to be a skinny female model type whose butt looks exceptional in a pair of psycadelic lululemon leggings. Read More

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Sama Trinder

Why the world needs bhuti?

The world needs a break, many of us switched on 24/7, working, 'posting', 'sharing', and in all this noise its all too easy to no longer hear our inner voice... that's bhuti. The bhuti vision is to remove the unnecessary so that we can re-discover and re-connect with our true nature.. bhuti. Read More

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