This simple but extremely nourishing salad is a complete winner with lots of protein, vitamins and minerals, *probiotics, *phytochemicals, *omega 3, all dressed with infused olive oil and garnished with *coriander. These flavours totally work.
1 cup (or can) cooked black beans
1 avocado diced
3 tbspns turmeric and cumin sauerkraut (if not available, add 1/2 tspn turmeric and 1/2 tspn cumin seeds to plain raw sauerkraut.
1 handful roasted cashew nuts
1 small cucumber diced
1 bunch coriander chopped roughly
olive oil infused with garlic and chilli ( or add a little garlic and chilli to taste)
Pink himalayan sea salt and pepper to taste
Mix all ingredients in a bowl and garnish with lots of coriander.
*Sauerkraut provides a vegan, dairy free option for probiotics and cabbage is a member of the cruciferous vegetables family which contain phytochemicals, believed to lower the risk of cancer by detoxing the body of xenoestrogens.
*Avocados and olive oil are high in omega 3 fatty acids which amongst other things are renowned for preventing heart disease. Although cashew nuts are not high in omega 3, they are a rich source of essential minerals.
*Coriander, according to two studies carried out by Dr. Yoshiaki Omura, accelerate the excretion of mercury, lead and aluminium from the body.
Here’s a 40 minute sequence for balance with some fun, and perhaps challenging balancing poses.
Dedicated to my granddaughter Olive who is divine beyond words and only just arrived in the world on the 3rd December. Such a blessing. Om Shanti.
Have you ever wondered how come Japanese people look so young. It is largely due to their nutrient rich diet consisting of fermented foods which are so beneficial for the gut and sea vegetables which are extremely high in minerals.
When you make miso and sushi at home, not only is it very quick and easy, but you can add any vegetables and ingredients you like, using organic produce where possible and excluding the sugar and mayonnaise that is in the sushi you buy.
The other benefit is using miso and natto made from organic soybeans which you can purchase from your local Japanese supermarket. If they don’t stock organic, ask them to order it in.
This is a quicker and easier version of the Christmas Fruit Mince Pies.
Just spread the fruit mince on the rolled out pastry, roll, bake, refrigerate overnight and slice. This recipe is as good or even better than the individual fruit mince pies and a lot less finicky to make.
Happy Christmas, Amanda x
A 10 minute vinyasa flow sequence while the sun is setting at Cottesloe Beach in my home town of Perth, Western Australia. Suitable for all levels with some more advanced poses that can be modified depending on your level and how you’re feeling on the day.
Here’s the video on my ‘Amandala and the Art of Living Consciously‘ You Tube channel. Enjoy.
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Welcome to Amandala Yoga Retreats in Ubud, Bali and an experience of a lifetime at Narasoma, a Retreat Centre, located in the heart of Ubud, set in peaceful tropical beauty, close to Monkey Forest. It offers you twin share or private accommodation, pool, open air yoga pavilion and cafe. The retreat is 6 blissful days including daily yoga, (no prior yoga experience necessary), guided meditation, mindfulness practices and time to relax and explore the delights of Ubud.
In 2019, we are offering two retreats:
2-8 June, 2019
31Aug-6 September, 2019
These dates are within the coolest periods of the year, corresponding to our winter in Australia. The temperatures during these months in Ubud are generally between 28-30 degrees maximum with low humidity.
~Transfer to and from Narasoma Retreat Centre, Ubud.
~Twin share accommodation
~Yoga daily, morning and early evening
~Yoga Nidra (guided meditation for deep relaxation)
~Meditation, pranayama, visualization and asana class with Dr. Luca Moutafian(subject to Luca’s schedule and availability)
~ 6 buffet brunches
~Excursion to coffee plantation and waterfall for purification ceremony
~Chiropractic spinal assessment by Dr Luca Moutafian(subject to availability)
0439 715 131
As soon as you enter Narasoma Retreat Centre, you will be soothed by the tranquil atmosphere and greeted by the warm and welcoming smiles of the Balinese staff who will cater to your every need. You will hear the sound of tropical birds, smell incense burning from the temples and be visually in raptures at the breathtaking beauty of the surrounding gardens, flowers and trees of this lush, tropical, paradise playground.
Each day has been thoughtfully planned with the intention of nurturing and unwinding your body, calming your mind and reconnecting to your heart and soul. Daily yoga will be either to deepen your practice or simply enjoy the experience with personal attention given to all levels from absolute beginners to the more experienced.
Each day will commence with a morning yoga session combining current knowledge of biomechanics with traditional yoga. The patterns of the nervous system are disrupted, creating more stability and strength as well as flexibility, enhancing body awareness and movement.
Afternoon yoga is more meditative, using guided meditation, inversions and ‘pranayama’ which is breathing techniques to restore energy, vitality and balance.
After your morning yoga practice, we will enjoy a sumptuous buffet breakfast together, followed by the opportunity to relax by the pool. You will have ample free time to do your own thing, exploring the art galleries, shops, restaurants and cultural centres of Ubud and of course daily massages are highly recommended either at the Narasoma Spa or any of the numerous spas around Ubud.
Cooking classes, bicycle tours, hiking tours etc. can be arranged at an additional cost.
Amanda is a qualified yoga instructor and has been practising yoga for approximately 30 years. She is also a trained social worker and worked for 15 years in the field of Family Dispute Resolution, assisting people to negotiate issues arising from separation. Today she works as a psychosomatic therapist in private practice and a yoga instructor in her own home studio, privately in peoples’ homes, in corporate businesses and studios in Perth. She runs retreats in Bali and Australia. Like most people, she is not a stranger to adversity and life challenges and knows from personal experience and witnessing others, that yoga has the potential to change your life in so many positive ways. She feels privileged to be able to share this ancient practice with you and be part of your journey of transformation.
Kerri Ann Dear
Kerri Ann is a qualified yoga instructor and experienced yogi, specialising in yin, restorative and therapeutic yoga. She is also a Social Worker and Psychotherapist, currently working as CEO of a not for profit womens organisation in Queensland. She has learned first hand through her own practice about the benefits of yoga in daily life.
Kerri Ann especially likes working one on one with yoga students to help build the foundation of their practice across the emotional, psychological and physical realms of our busy lives. She will be teaching next year on one of our retreats. TBA.
DR. LUCA MOUTAFIAN
Luca is a Doctor of Chiropractic, practicing in Wembley, Perth. He is also a qualified yoga instructor and will be facilitating yoga and mediation on at least one of our retreats next year and possibly both depending on his work commitments in Perth. Luca is a gifted, heart centred practitioner who brings not only his knowledge and experience to his patients and students, he is also deeply intuitive, listening with a compassionate heart. Luca exudes warmth and loving kindness which is an essential element of his ability to work therapeutically and holistically in both his chiropractic practice and his yoga classes.
Narasoma offers clean, comfortable and tasteful rooms with views to the surrounding tropical vegetation. All rooms have adjoining en suites and are decorated in traditional Balinese style. As Ubud is situated high above sea level, the temperatures are milder than on the coast of Bali. Average daily temperature is around 30 degrees.
WHAT TO BRING
Yoga props are supplied however feel free to bring your own mat.
Sunscreen, hat, a good book, a journal to record your experiences and/or note down any information you may want to remember and of course your bathing suit and two sarongs for the Water Temple, should you wish to visit.
When visiting the Sacred Water Temple, a short sleeved t-shirt and a sarong are required to be worn as a sign of respect.
AUS$1000 twin share, $1800 private room. Deposit of $400 to secure your booking.
Payment in full at least 6 weeks prior to departure.
Bank transfer to ANZ
Account Name- Smith Amanda Louise
BSB- 016 307
Account number- 2062 11065
Please state your name in transfer details.
Alternatively, log on to your PayPal account, type in this email address; firstname.lastname@example.org, and make your payment from your chosen account.
Cash payments also welcome in Australian dollars.
Please ensure your passport is up to date with at least 6 months before expiry prior to departure.
Air Asia, Jetstar, Malindo, Garuda and Virgin have reasonably priced flights to Bali from Perth, Australia. Its advisable to book your flights as early as possible to ensure you get the best deals.
For further information please contact
(+61) 0439 715 131