WELCOME to our Autumn – Newsletter
We are currently operational and functioning as normal!
The well being of our clients is our top priority. If you have a scheduled appointment , please let us know if any of the following apply to you:
Within the last 14 days:
- Recently returned from overseas
- You have had known contact with any person tested positive with COVID-19
- You have flu like symptoms.
If any of the above apply to you please contact us on 5223 2370 before attending your appointment.
STAFF PROFILE
Karen Holt
Karen is a professionally qualified Hypnotherapist and Counsellor.
Karen aims to assist clients in reaching their goals by re-training their subconscious belief systems, allowing them to overcome habits, phobias and other negative tendencies.
Karen can provide you with the opportunity to change and grow, and can assist you with taking steps toward a new and more fulfilling state of total wellbeing.
Self Esteem
Self esteem leads to many health issues whether it be anxiety, depression, weight gain or even just feeling isolated and overwhelmed to name just a few. So find the power to change by using hypnotherapy to overcome your concerns and empower yourself.
How to overcome it:
Through guidance and hypnotherapy with Karen you can assist yourself to improve your Self Esteem permanently. By reprogramming the sub-conscious it will assist you greatly by:
- Ridding yourself of past negative programming;
- Improve yourself projection;
- Increase your confidence and self-acceptance; and
- Change your perspective on your outlook to any given problem.
Media Addiction
Take control over that Media Addiction – whatever type it maybe - by using hypnotherapy to break the pattern and take back your life.
Compulsive use of media, whether it be a phone, tablet, computer, online gaming, even television to some degree may all seem like harmless fun, however;
If it is something you feel compelled to do, if you feel anxious or agitated until you get your “fix”, then make no mistake, you are addicted.
- Do you log on and then wonder where the evening, morning or afternoon went?
- Does is become part of your life – something that you need to do on a daily/hourly basis?
- Does it feel that you are compelled to interact with the game/information/person in whatever capacity?
- Do you have to focus on your media interaction even when you have promised someone else – or even yourself you would do something else?
- Do you find it hard to press the “OFF” button?
- Do you feel exhausted but agitated after hours spent using your media device?
When you compulsively utilise media devices for long periods, your natural “co-ordination response” – your brain’s stimulus/reaction system – gets exhausted, leaving you feeling anxious, over stimulated, overwhelmed and even depressed. When this is taking place, time can become distorted and seem to flow more slowly, as if somewhat dreamlike or even feeling a sense of unreality. During this dreamlike state the media interaction, particularly gaming becomes subconsciously embedded in the brain.
YOU need to learn to switch off that link.
Or maybe you are utilising the media device to escape from the hassles you face in your own life.
Remedial Massage with Virginia Dyson
Through the centuries massage has been used and it has been shown to have many benefits, it is still used today for the very same reasons.
Remedial massage treatments are tailored to help ensure that your body stays in optimum performance condition whether you have a specific issue or are just looking for a general tune-up.
Massage is used to heal and to nurture. It improves circulation, immune function, muscle tone, mental and physical health. Massage can be a part of your health maintenance program, a time to nurture yourself, time out to relax, to help prevent injury and to help the body to heal injury.
When you have a massage you leave knowing that a change has been made. It's a privilege to be able to be a part of this change and to be a part of people's lives to make a positive difference.
ANZAC DAY 2021
On Sunday 25th April 2021 we are being encouraged to stand for a minutes silence to honour our fallen hero's and our hero's still serving.
Stay safe and lookout for your friends and neighbours.
If you wish to opt out of this newsletter then please send an email titled "unsubscribe" to
WELCOME TO OUR
Spring – Newsletter
Gift Vouchers for Christmas - Right now there are 51days until Christmas 2020!
If you are on the lookout for a gift voucher look no further :) We have gift vouchers available for all our wonderful practitioners.
Come in and grab one or give us a call and we can post your voucher out to you.
Are you having trouble with Stress, Anxiety or Panic Attacks?
The symptoms of anxiety and stress are driven by the same chemical reaction (adrenalin/cortisol release).
Stress is a normal response to a perceived threat and anxiety is largely caused by worry.
In fact, ‘anxiety’ and ‘stress’ are just two different words to describe virtually the same experience - the symptoms of a higher heart rate, sweaty palms, churning stomach, inability to concentrate, reliance on stimulates such as alcohol, smoking or food to relax and let go and remove the discomfort. All these symptoms, and others, are explained by the physiological changes that occur when the mind and body experience stress or anxiety.
If there is one difference between anxiety and stress, it is that anxiety is usually perceived as more short-term, whereas stress can last for weeks, months, or even years. The body has no way of telling the difference between an imagined threat and a real one.
Can the mind create symptoms of anxiety and stress?
In short, the answer is yes. Have you ever had the experience of thinking that you are late for work or you simply need to be somewhere at a specific time? The heart starts to race, you feel uptight, short of breath, irritated, in a frenzy, become impatient and short tempered with others or even yourself.
You start rushing around like a “bull in a china shop” trying to get ready, and suddenly you stop and check the time on the clock and you become aware that it can’t really be the time that you think it is as it is still dark outside. You check what time it is again and realise that it isn’t time to get up as yet. So you settle down again and relax.
Thinking that you were late sent alarm signals to your body and it went into overdrive. Your system went into stress mode, anxiety causing symptoms such as racing heart, churning stomach, sweating, etc just as if you were facing a real threat. When you realised that all was well and you had not overslept your whole body calmed down.
Anxiety makes your body think that there is a real danger, it is the thought that produces the feelings and of course the body responds with the symptoms. This can be disturbing on many levels, another example is:
- if you are in a shop, a meeting or chatting to an old friend - your heart will begin to race, your palms get sweaty, and clear thinking will become impossible as your brain makes you focus on the source of the threat. The longer term effect is the suppression of the digestive system, immune system difficulties and suppressed sex drive as these are considered by the body to be long term survival needs and are shut down or reduced in the short terms in aid to support the body.
That worrying thought that creates anxiety causes uncomfortable feelings as well as physical symptoms:
- Feelings of not being able to cope;
- Not able to think logically, clearly or to resolve concerns;
- Lack of concentration;
- Thoughts that you will pass out or say something ridiculous;
- That you want to escape and run away;
- And that you are worthless, no good and hopeless.
Stress symptoms make us stronger, more aware and stupid!
To defend ourselves or our family we need to be able to respond immediately with extra energy and strength so your body prepares you to stand and fight or run with flight. It does this by:
- Increasing your levels of oxygen levels within the body and assist in taking more blood to your limbs so that they are stronger;
- Constricting the blood vessels so they can pump more blood and oxygen;
- Heightening your senses so you can hear, smell and see better;
- Stopping you accessing your rational mind so you act on instinct instead of thinking things through;
- Suspending all non-essential functioning - you don’t need to digest food or have sex if you are in ‘defend and protect’ mode; and
- Bypassing your conscious mind as your brain prepares for immediate action
With your body ready for action you become faster and stronger – for example - a middle aged woman had a ceiling collapse on her whilst relaxing in the bath and managed to force the door open when two burly ambulance men had been unable to move it!
How to reduce your stress and anxiety symptoms:
A way to reduce symptoms of stress and anxiety is to change the way that you think and feel about situations – this will then change the chemical message that your body receives and this will switch off the fight or flight response and your body will become calm.
Hypnotherapy can assist greatly in reducing the fight/flight response, therefore, through guidance and hypnotherapy Karen will be able to assist you with ways to over
Accepting Things As They Are!
As humans, we have developed incredibly amazing imaginations that we use to tell ourselves how things could have been different in the past, or how they could be different in the future.
If we don’t perform well at a particular task or activity, it’s only natural to think of all the “most wonderful solutions” that could have been offered after the event is over or if we are having financial difficulties, it makes sense to fantasize about the different ways one could earn extra money or if you are like most people, if we cross paths with someone that we really like and would like to have a relationship with, we can imagine what it would be like to go out with them and develop that relationship. We imagine things that are ‘not reality’ all of the time, the imagination can help us learn from our mistakes, be more creative about solutions to problems, and inspire us to take action.
However, there are a couple of problems that can arise from wanting reality to be different from how it actually is. The most obvious problem is, if there is no possibility of changing things. If someone has passed away, you cannot wish them back to life, if you twist your ankle the day before you are due to run a marathon, you cannot safely run that marathon without the risk of further injury, or when a relationship breaks down, there might be things you could do to overcome the difficulties and re-establish the relationship, however, there is also a real possibility that the relationship is over.
Refusing to accept reality in these situations and furiously imagining how you want things to be different, is a waste of mental and emotional energy on an unsolvable problem. It is like setting a computer an impossible task and getting it to churn away on the process night and day until it overheats and breaks down. Resisting reality in these situations only wears down one’s resilience.
The second problem that may occur with wanting reality to be different is that even when there are things that can be done to improve a situation, a person can end up making things a lot harder on themselves by worrying too much about it. To return to the “task/activity” example, if you don’t do it well the first few times, it’s useful to give some time and thought as to how you could do it better next time, however, if you are continuously beating yourself up for days or even weeks later, getting all tensed up, filled with guilt about it night and day, then you are over straining the mental computer again, and you are likely to make yourself less creative, less optimistic, and less productive than you would otherwise be.
Also, accepting reality doesn’t mean lying down and resigning yourself to anything that happens. Even when trying to cope with one of our many battles in life, if you can accept that some parts of the situation aren’t going to work out as you would like and readapt and change the way you work with the situation, it is still possible to go on to win the battle. For example: you can accept the present reality of a financial loss and still plan for exactly how you will recover from that loss in the future.
Therefore, allow hypnotherapy and counselling to assist you to:
learn to rein in that problem-solving, fantasising part of yourself and bring it under your direction. This fantasising part of the brain can be very useful much of the time, however, it can also be a terrible leader. As much as it is interesting and sometimes useful to know how reality could be different, things in life are most effective when you are able to calmly accept how reality is right now and then creatively and intelligently make plans for how you want things to go in the future.
Frittazza
Breakfast, Lunch, Dinner, Vegetarian
Frittatas are one of my favourite dishes, and I am forever playing around with the endless possibilities of ingredients and flavours. This particular recipe came about due to a craving for pizza (!) and a die-hard commitment to keeping things clean and healthy. So, frittata and pizza gave birth to Frittazza! I promise it will hit the spot. All the flavours are there, just without the crust! And of course, packed with highly bioavailable egg protein… it’s a winner for breakfast, lunch or dinner!
Ingredients (serves 4-6)
- 12 organic eggs
- 35g goat’s feta
- Olive oil for sautéing
- ½ brown onion, peeled and sliced
- 100g bocconcini or buffalo mozzarella, sliced
- 50g semi sundried tomatoes, halved lengthways
- 5 pitted Kalamata olives, sliced
- 8-10 fresh basil leaves
- Pinch dried chili flakes
- Salt and pepper to taste
Method
Preheat oven to 180°C.
Crack eggs into a mixing bowl and beat. Add the feta and season with salt and pepper. Set aside.
Heat a little olive oil in a deep oven proof frying pan approximately 28cm diameter. Add the onion and sauté for 3 minutes or until translucent.
With the frying pan still on medium heat, pour the egg mixture on top. Arrange the bocconcini (or buffalo mozzarella), sundried tomatoes, olives and basil leaves on top. Sprinkle with chili flakes.
Transfer pan into the oven and bake for 20 minutes, or until eggs are cooked through.
Remove from oven and allow to cool slightly before serving.
If you wish to opt out of this newsletter then please send an email titled "unsubscribe' to
WELCOME TO OUR
Autumn – Newsletter
We are currently operational and functioning as normal!
The well being of our clients is our top priority.
If you have a scheduled appointment , please let us know if any of the following apply to you:
Within the last 14 days:
- Recently returned from overseas
- You have had known contact with any person tested positive with COVID-19
- You have flu like symptoms.
If any of the above apply to you please contact us on 5223 2370 before attending your appointment.
For more information visit the Victorian Government website or call the 24/7 coronavirus Health Information Line.
1800 020 080
Relieve Stress and Tension
In modern life it’s all too easy to find yourself feeling stressed, tense, overwhelmed or on the brink of collapse, feeling like you are on the “treadmill” of life and can’t get off.
Too much work, financial pressure, relationship issues, not enough sleep, and an over reliance on caffeine and other stimulants can all start to make a person feel like they are at the end of their tether.
Our bodies have developed over millions of years to deal with life threatening situations by entering into the fight or flight response (the fight/flight response is the body producing adrenalin/Cortisol into the blood stream to give us extra strength to stand and fight or to run with flight in response to a perceived or real threat).
Entering the fight/flight response allows the body to divert resources away from those non urgent functions like the digestive and immune systems and directs them toward the muscles to have the strength to fight or run away. Following the stressful event, the body knows how to calm down and recover – restoring itself in case it needs to fight or run at another time.
However, in today’s world, parts of the mind can become confused about those mental worries and concerns as being actual threats and the fight/flight response is constantly being triggered.
The emotional pressure that we sometimes put ourselves under, by thinking about all that we need to do and the worry that we can’t do it all, or worrying about it not working out the way we would like creates the very same physiological responses in the body as if these things are a real threat to us.
This will often make us feel extremely tired, unable to concentrate/focus, confused, difficulties in making decisions, poor sleep or produces physical problems like headaches, pain, high blood pressure, poor immune system and even poor sex drive.
It is therefore essential that we learn to manage those stress levels, to make changes in lifestyle so that we cope better and manage those more difficult circumstances much easier.
Therefore, allow hypnotherapy and counselling to assist you to:
- Calm down those stress levels;
- Help you to make changes in your daily lifestyle;
- Set goals;
- Make tasks more manageable;
- Provide motivation;
- Get a better night’s sleep;
- Eat/drink more appropriately; and
- Enjoy a better life balance.
Spending time with friends can also be beneficial as well as doing the things that you enjoy.
Sweet Potato Shepherd's Pie (Gluten Free)
PREP TIME 10 mins COOK TIME 60 mins TOTAL TIME 1 hour 10 mins
Serves: 6
INGREDIENTS
• 4 medium sweet potatoes, peeled & chopped into small pieces
• 1 tbsp extra virgin olive oil
• ½ cup diced celery
• ½ cup diced onions
• 1 large garlic clove, minced
• ½ cup diced carrots
• 4½ cups cooked lentils
• 2 cups diced tomatoes
• 2 tbsp soy sauce
• 2 tbsp non-dairy milk (I used almond)
• Salt & pepper to taste
• paprika & fresh parsley, for garnish
INSTRUCTIONS
1. Preheat oven to 175C.
2. Steam your sweet potatoes and set aside.
3. While the sweet potatoes are heat a large pan over medium heat. Once warmed, add a tbsp or so of oil, then add in the diced celery, onion, garlic, tomatoes and carrots. Cook for about 5 minutes, or until softened.
4. Add the cooked lentils and soy sauce to the veggies, and heat until warmed through.
5. Once your sweet potatoes are finished steaming, mash with the non-dairy milk some salt & pepper.
6. Scoop the lentil & veggie mix to the bottom of a 9x13 baking dish, then spread the mashed sweet potatoes over top and spread in an even layer.
7. Bake for about 25 minutes, or until the top has browned lightly. Sprinkle with a bit of paprika and fresh parsley, if desired. Serve warm.
ANZAC DAY 2020
On Saturday 25th April 2020 we are being encouraged to partake in a unique Driveway Dawn Service. At 6am make your way to the end of your driveway, balcony or even your front door and stand for a minutes silence to honour our fallen hero's and our hero's still serving.
Stay safe and lookout for your friends and neighbours. If we continue to Self Isolate hopefully we will be able to catch up with family and friends sooner rather than later.
If you wish to opt out of this newsletter then please send an email titled "unsubscribe' to
We hope you enjoy every moment and make lots of wonderful memories this Christmas.
Everyone at Bodi and Mind - Karen Holt Clinical Hypnotherapy & Counselling would like to wish you and your loved ones a very Merry Christmas and we look forward to seeing you in 2020!
The office will be closed from 5pm Friday 20th December 2019 reopening on Monday 6th January 2020.
See below for some of our favourite blog's through-out the year.
Alcohol – The Party Season is Upon US!!
Well, it is that time of year again, when most of us have a tendency to over indulge on one thing or another, the Christmas cheer can be our undoing in terms of our general health, weight and even being dependent on it to have a good time.
Clinical Hypnotherapy with Karen Holt
Karen is an accredited Hypnotherapist and Counsellor. Having undertaken her studies in Melbourne at the Academy of Hypnotic Science, qualifying in 2006.
Hypnotherapy is a highly individualised treatment, and our professionally qualified Hypnotherapist and Counsellor can assist you many ways. Karen's hypnotherapy sessions have helped a variety of her clients to relax, stop smoking, manage their weight, overcome stress, anxiety and panic, depression, studying difficulties, sleep issues and so much more. It's important to keep in mind that the more specific and realistic your goal, the easier it will be to achieve.
Magical Reindeer Food
Guide Rudolph and his team this Christmas Eve with some magical reindeer food. Sprinkle the mix of oats and edible glitter in the yard - the glimmer in the moonlight will light the way for Santa and his sleigh and the reindeer will have something to eat after all their hard work!
See our new products (handy stocking stuffers) by The Physic Garden.
Christmas berry trifle
Ingredients
-
200g (about 16) savoiardi (sponge finger biscuits)
-
2 x 9g pkts raspberry jelly crystals
-
1 teaspoon rosewater essence
-
80g unsalted pistachio kernels
-
4 x 150g ctns Vanilla fruche
-
500g fresh mixed fruit or thawed frozen mixed summer fruit (such as strawberries, raspberries, blueberries or cherries)
-
2 teaspoons icing sugar mixture
Method
-
Step 1- Break the biscuits into large pieces. Arrange over the base of a 2L (8-cup) capacity serving dish.
-
Step 2 - Prepare the jelly following packet directions. Stir in the rosewater essence. Carefully pour the jelly mixture over the biscuits. Cover with plastic wrap and place in the fridge for 4 hours or until the jelly is set.
-
Step 3 - Meanwhile, place the pistachios in a frying pan over medium heat. Cook, stirring, for 3-5 minutes or until lightly toasted. Set aside to cool slightly. Coarsely chop.
-
Step 4 - Spoon the fromage frais over the jelly. Top with the mixed summer fruit.
-
Step 5 - Sprinkle with pistachios and dust with icing sugar to serve.
Looking for a special Christmas gift? Gift vouchers are available from reception for all practitioners at Bodi and Mind - Karen Holt Clinical Hypnotherapy & Counselling or you can call 5223 2370 and have one posted to the address of your choice. Stress free gift giving? Done!
Check out the range of services we offer @ www.bodiandmind.com.au/
If you wish to opt out of this newsletter then please send an email titled "unsubscribe' to
WELCOME TO OUR
Winter Newsletter - 2019
Gift Vouchers for Winter - Where has this year gone?
If you are on the lookout for a gift voucher look no further :) We have gift vouchers available for all our wonderful practitioners.
Come in and grab one or give us a call and we can post your voucher out to you.
Self-Acceptance – Stop Beating Yourself Up
For change to occur within us, self-acceptance is considered the prerequisite. It can be achieved by stopping criticizing and beating ourselves up. That is, tolerating and accepting of our imperfections.
So what is Self-Acceptance?
The dictionary defines self-acceptance as:
- the awareness of one's strengths and weaknesses,
- the realistic (yet subjective) appraisal of one's talents, capabilities, and general worth, and,
- feelings of satisfaction with one's self despite deficiencies and regardless of past behaviours and choices.
Self-acceptance involves self-understanding, a realistic, albeit subjective, awareness of one's strengths and weaknesses. It results in an individual's feeling about oneself that they are of "unique worth".
A person who has a high level of self-acceptance:
- has a positive self-attitude,
- acknowledges and accepts all aspects of themselves (the good and the bad),
- is not self-critical or confused about their identity, and,
- does not wish they were any different from who they already are.
So what is your own, personal definition of self-Acceptance that will allow you to lead the life you desire?
Striving to improve the self is terrific, but also knowing our limitations and accepting those for what they are and feeling calm about the outcomes means that you see yourself objectively and can stop feeling inadequate, beating yourself up and feeling guilty.
Of course, we can all work on improving ourselves more than we actually believe that we can, however, we all vary to some degree. We all have different levels of natural ability, some are better at sport than others and others are more academically inclined. To work on improving things we need to “back” ourselves, we need to recognise that we all have limitations and we all have certain strengths and weaknesses, however, it is the strengths that will help us move forward to achieve the goals we wish to achieve.
Self-acceptance is being able to “access yourself fairly” so that you are able to be calm about things, rather than beating yourself up or getting upset. It doesn’t mean that we can’t strive to change or improve ourselves, however, to acknowledge our weaker points and encourage ourselves to grow while further developing those stronger points too.
When we have self-acceptance we begin to acknowledge our achievements, defining our own values and setting our own standards of approval, no longer do we need to bluff our way through things or feel inadequate and just feel OK as you are.
When we respond to what others think of us, we put too much pressure on ourselves and behave in ways that aren’t really true to ourselves.
The fact is that different people have different strengths and weaknesses and wouldn’t it be boring if we were all the same, however, you can learn from others and watch how they respond to situations or other people and if their behaviour is acceptable to yourself, then perhaps you may adopt some of those qualities that you aspire to.
It is really OK, to say ‘I am not good at something” or “you are not sure about things”, it is about having the ability to relax with the limitations that you feel you may have.
You can also allow yourself to accept other aspects of your life, such as background, lifestyle or culture, etc.; we do not need to beat ourselves up because we don’t “fit in”. You are a unique, valuable and worthwhile person.
In fact when you accept yourself for whom you are, you will begin to have greater clarity as to just what you feel you need to improve or make changes within your life.
Therefore, allow hypnotherapy and counselling to assist you to:
- use your imagination to practise being the way you want to be,
- Let the subconscious mind know of the framework that you want to act on;
- Learn to use the subconscious mind to act spontaneously, respond to the images created making them a reality – just like learning to ride a bike or driving a car;
- Engage all of the body’s senses to create the life you want – see it, feel it, hear it, taste it or even smell the life you would like to have and all of the components that go with it, accepting yourself for whom you are; and
- Use your imagination to be and act in certain ways, be able to name it. You need to know what you would like to achieve before you begin to work on improving it, equally, how do you know what self- acceptance is without being able to imagine what it is like. Or having an idea of it?
Create the images of how you wish to be and how you wish to live your life.
Image credit: flickr.com
Sleep – It Can Be Difficult!
It is not uncommon for people to experience sleep difficulties at certain times of their lives, however, for some, it can become a chronic and debilitating condition.
It is amazing what can interfere with our sleep patterns, whether it be pressure at work, family issues, ill health, environmental factors, expectations of others or relationship concerns to name just a few.
We find ourselves lying in bed, closing the eyes, however, the mind is working overtime. A thought pops into the head and before it disappears another is taking place. It goes on and on. You know that you need to go to sleep so that you can function coherently tomorrow, however there doesn’t appear to be any ability to silence the thoughts and you become more and more restless and agitated.
Then we start to worry that sleep won’t come and the adrenaline begins to pulse throughout the body, feeling more and more awake and sleep continues to escape us for yet another night.
What are some of the factors that can affect our sleep:
- perhaps you don’t sleep because there is a medical condition or a personal situation that requires medical attention/counselling;
- perhaps you are consuming too many stimulates (coffee, tea, alcohol, soft drinks, sugar, salt);
- napping during the day; or
- participating in physical or mental activities just prior to going to bed;
- the bedroom is associated with mental activities such as catching up on work, watching TV or balancing the accounts rather than a place to relax;
- environmental factors – too hot, too cold, noise, lumpy pillows, etc; or
- starting to fixate on our bedtime monologues. i.e. Oh, its 2.00am, I have to get to sleep, or Oh, everything is in such a mess, I need to fix it now.
Hypnosis in the management of Sleep Disruption:
Hypnosis can help:
- to balance and readjust your pattern of mental activity, calming the mind and body, greatly reducing the stresses and anxieties;
- to reprogram those bedtime monologues;
- replace negative thoughts with positive thoughts;
- build resilience to cope better;
- to relate night time to sleep time (or in the case of shift workers to the times that are more suitable);
- re-establish the body’s natural sleep patterns; and
- improve sleep quality naturally, among other side benefits.
Through the use of hypnotherapy and guidance, Karen will be able to assist with ways of overcoming the difficulties of getting a good quality sleep, which will provide great benefits and improve the enjoyment of life.
Image credit: Alyssa Miller (Flickr)Practitioner Bio's
Remedial Massage with Virginia Dyson
I believe everyone should be able to access the benefits of massage therapy. It should be a way of life. Through the centuries massage has been used and it has been shown to have many benefits, it is still used today for the very same reasons.
Remedial massage treatments are tailored by qualified therapists to help ensure that your body stays in optimum performance condition whether you have a specific issue or are just looking for a general tune-up.
Massage is used to heal and to nurture. It improves circulation, immune function, muscle tone, mental and physical health. Massage can be a part of your health maintenance program, a time to nurture yourself, time out to relax, to help prevent injury and to help the body to heal injury.
Sweet Potato Shepherd's Pie (Gluten Free)
PREP TIME 10 mins COOK TIME 60 mins TOTAL TIME 1 hour 10 mins
Serves: 6
INGREDIENTS
- 4 medium sweet potatoes, peeled & chopped into small pieces
- 1 tbsp extra virgin olive oil
- ½ cup diced celery
- ½ cup diced onions
- 1 large garlic clove, minced
- ½ cup diced carrots
- 4½ cups cooked lentils
- 2 cups diced tomatoes
- 2 tbsp soy sauce
- 2 tbsp non-dairy milk (I used almond)
- Salt & pepper to taste
- paprika & fresh parsley, for garnish
INSTRUCTIONS
- Preheat oven to 175C.
- Steam your sweet potatoes and set aside.
- While the sweet potatoes are heat a large pan over medium heat. Once warmed, add a tbsp or so of oil, then add in the diced celery, onion, garlic, tomatoes and carrots. Cook for about 5 minutes, or until softened.
- Add the cooked lentils and soy sauce to the veggies, and heat until warmed through.
- Once your sweet potatoes are finished steaming, mash with the non-dairy milk some salt & pepper.
- Scoop the lentil & veggie mix to the bottom of a 9x13 baking dish, then spread the mashed sweet potatoes over top and spread in an even layer.
- Bake for about 25 minutes, or until the top has browned lightly. Sprinkle with a bit of paprika and fresh parsley, if desired. Serve warm.
Looking for a special Winter gift?
Gift vouchers are available from reception for all practitioners at Bodi and Mind - Karen Holt Clinical Hypnotherapy & Counselling or you can call 5223 2370 and have one posted to the address of your choice. Stress free gift giving? Done!
Check out the range of services we offer @ https://bodiandmind.com.au/
If you wish to opt out of this newsletter then please send an email titled "unsubscribe' to