Carrot Cake Bliss Balls


Carrot Cake Bliss Balls


  • 3 CUPS (360G) PECANS 
  • 1⅓ CUPS (130G) LSA MIX+


  1. Place 1 cup (120g) of the pecans in a food processor and pulse until finely chopped. Place in a small bowl and set aside. 
  2. Place the dates, carrot, cinnamon, nutmeg, ginger, LSA mix and remaining pecans in the food processor and process for 1–2 minutes or until the mixture comes together.
  3. Roll tablespoons of the mixture into balls and roll in the chopped pecan to coat. Makes 28. 


+ LSA is a mixture of ground linseeds, sunflower seeds and almonds. Find it in the health food aisle of the supermarket. Tip: The bliss balls will keep refrigerated for 2–3 weeks.

Relaxation Tip from Suze Retera

Starting your Monday on a positive note!

Relaxation tip from Suze Retera


Do you find it hard to make self care a part of your daily live? Sometimes it seems harder than it really is. When you are leading a busy life, self care is extra important. But when it becomes another thing on your to do list, it might give more stress than care. 

The trick is to keep it simple, short and consistent. I will share my favourite and simple self care exercises with you: 

Taking a 1 minute break to take 5 deep and slow breaths with your eyes closed is already a great way to take care of yourself and calm your nervous system. It can be dome any time, anywhere. Do this a few times a day and increase to 5 minutes of slow deep breathing if you have the time. 

Take 10-15 minutes when you come home or just before you go to bed to lay down in a comfortable position, possibly making use of props, and relax in savasana or listen to a yoga nidra recording. This will help you release the activities of the day and sets the tone for a good night sleep.

Suze Retera teaches a Masterclass on a Saturday once a month, Slow Flow on Tuesday from 18:45-20:00 & Sunday from 10:30-12:00 and Vinyasa on Sunday from 9:00-10:15.

Veggie Burgers With Cilantro Lime Tahini Sauce


Veggie Burgers With Cilantro Lime Tahini Sauce



  • 1.5 cups grated yam (I used a sweet potato in a pinch)
  • 2 large garlic cloves, peeled
  • 3/4 cup fresh cilantro leaves
  • 1 small piece of fresh ginger (1 cm cube), peeled
  • 1 (15-ounce) can chickpeas, drained and rinsed (about 1.5 cups)
  • 2 tablespoons ground flax mixed with 3 tablespoons water
  • 3/4 cup rolled oats, ground into a flour (use gluten-free if necessary)
  • 1/2 tablespoon sesame oil
  • 1 tablespoon coconut aminos or low-sodium tamari
  • 1/2-3/4 teaspoon fine grain sea salt or pink Himalayan salt, to taste
  • Freshly ground black pepper, to taste
  • 1 1/2 teaspoons chili powder
  • 1 teaspoon cumin
  • 1/2 teaspoon coriander
  • 1/4 teaspoon cinnamon
  • 1/4 teaspoon turmeric


  • 1 small garlic clove, peeled
  • 2/3 cup fresh cilantro leaves
  • 1/4 cup extra virgin olive oil
  • 3 tablespoons fresh lime juice, or to taste
  • 2 tablespoons tahini
  • 2 tablespoons water
  • 1/2 teaspoon cumin
  • salt and pepper, to taste


  1. FOR THE BURGERS: Preheat the oven to 350F. Line a large baking sheet with a piece of parchment paper.
  2. Peel the yam. Using the regular-sized grate hole, grate the yam until you have 1 1/2 lightly packed cups. I used the grater attachment disc in my food processor to save time (it takes less than 20 seconds). Place into large bowl.
  3. Remove grater attachment from food processor, and add the regular "s" blade. Mince the garlic, cilantro, and ginger until finely chopped.
  4. Add drained chickpeas and process again until finely chopped, but leave some texture. Scoop this mixture into a large bowl.
  5. In a small bowl, stir together the flax and water mixture.
  6. Grind the oats into a flour using a blender or a food processor. Or you can use 3/4 cup + 1 tablespoon pre-ground oat flour. Stir this into the mixture along with the flax mixture.
  7. Now stir in the oil, aminos/tamari, salt/pepper, and spices until thoroughly combined. Adjust to taste if desired.
  8. Shape 6-8 patties, packing the mixture firmly together. Place on baking sheet. Bake for 15 minutes, then carefully flip, and bake for another 18-23 minutes until golden and firm. Cool on pan.
  9. FOR THE CILANTRO SAUCE: Mince garlic in a food processor, followed by the cilantro. Add the rest of the sauce ingredients and process until smooth and creamy.
  10. Serve the patties with a generous dollop of sauce and optional homemade salsa (from OSG cookbook, p.95) with a bun or lettuce wrap.

Octopus And Squid Evolution Is Officially Weirder Than We Could Have Ever Imagined


Octopus And Squid Evolution Is Officially Weirder Than We Could Have Ever Imagined

They edit their own genes! 


Just when we thought octopuses couldn't be any weirder, it turns out that they and their cephalopod brethren evolve differently from nearly every other organism on the planet.

In a surprising twist, scientists have discovered that octopuses, along with some squid and cuttlefish species, routinely edit their RNA (ribonucleic acid) sequences to adapt to their environment.

This is weird because that's really not how adaptations usually happen in multicellular animals. When an organism changes in some fundamental way, it typically starts with a genetic mutation - a change to the DNA.

Those genetic changes are then translated into action by DNA's molecular sidekick, RNA. You can think of DNA instructions as a recipe, while RNA is the chef that orchestrates the cooking in the kitchen of each cell, producing necessary proteins that keep the whole organism going.

But RNA doesn't just blindly execute instructions - occasionally it improvises with some of the ingredients, changing which proteins are produced in the cell in a rare process called RNA editing.

When such an edit happens, it can change how the proteins work, allowing the organism to fine-tune its genetic information without actually undergoing any genetic mutations. But most organisms don't really bother with this method, as it's messy and causes problems more often that solving them.

"The consensus among folks who study such things is Mother Nature gave RNA editing a try, found it wanting, and largely abandoned it," Anna Vlasits reports forWired.

But now it looks like cephalopods didn't get the memo.

In 2015, researchers discovered that the common squid has edited more than 60 percent of RNA in its nervous system. Those edits essentially changed its brain physiology, presumably to adapt to various temperature conditions in the ocean.

Now the team is back with an even more startling finding - at least two species of octopus and one cuttlefish do the same thing on a regular basis. To draw evolutionary comparisons, they also looked at a nautilus and a gastropod slug, and found their RNA-editing prowess to be lacking.

"This shows that high levels of RNA editing is not generally a molluscan thing; it's an invention of the coleoid cephalopods," says co-lead researcher, Joshua Rosenthal of the US Marine Biological Laboratory.

The researchers analysed hundreds of thousands of RNA recording sites in these animals, who belong to the coleoid subclass of cephalopods. They found that clever RNA editing was especially common in the coleoid nervous system.

"I wonder if it has to do with their extremely developed brains," geneticist Kazuko Nishikura from the US Wistar Institute, who wasn't involved in the study, told Ed Yong at The Atlantic

It's true that coleoid cephalopods are exceptionally intelligent. There are countless riveting octopus escape artist stories out there, not to mention evidence of tool use, and that one eight-armed guy at a New Zealand aquarium who learned to photograph people. (Yes, really.)

So it's certainly a compelling hypothesis that octopus smarts might come from their unconventionally high reliance on RNA edits to keep the brain going.

"There is something fundamentally different going on in these cephalopods," says Rosenthal.

But it's not just that these animals are adept at fixing up their RNA as needed - the team found that this ability came with a distinct evolutionary tradeoff, which sets them apart from the rest of the animal world.

In terms of run-of-the-mill genomic evolution (the one that uses genetic mutations, as mentioned above), coleoids have been evolving really, really slowly. The researchers think that this has been a necessary sacrifice - if you find a mechanism that helps you survive, just keep using it.

"The conclusion here is that in order to maintain this flexibility to edit RNA, the coleoids have had to give up the ability to evolve in the surrounding regions - a lot," says Rosenthal.

As the next step, the team will now be developing genetic models of cephalopods so they can trace how and when this RNA editing kicks in. 

"It could be something as simple as temperature changes or as complicated as experience, a form of memory," says Rosenthal.


The findings have been published in Cell.
Article comes from Science Alert

Octopuses are incredibly smart!

Balance Tip from Ramon Kinkel

Starting your Moday on a positive note!

Balance Tip from Ramon Kinkel

Pose: Anuloma Vuloma (or Alternate Nostril Breathing). A powerful pranayama to re-balance the energies in your body and start the week with a sharp focus!

Pose: Anuloma Vuloma (or Alternate Nostril Breathing). A powerful pranayama to re-balance the energies in your body and start the week with a sharp focus!

The Right nostril is called Pingala Nadi (sun principle or the body) ,the left nostril represents Ida Nadi (moon principle or the mind). In alternate nostril breathing, one inhales through right and exhales through left, then inhales through left and exhales through right. This purifies the Ida and the Pingala Nadis. This purification brings balance to body and mind. Metabolic processes will be balanced.

The purpose of the Alternate Nostril Breathing is to balance the physical energy and the mental energy. It is recommended for all types of problems. As Hatha Yoga principle says that the health conditions are due to imbalance between this Ida and Pingala. Alternate Nostril Breathing balances this two forces.

Benefits of the exercise are:

  1. Excellent breathing technique to calm and center the mind.

  2. Our mind has a tendency to keep regretting or glorifying the past and getting anxious about the future. Nadi Shodhan pranayama helps to bring the mind back to the present moment.

  3. Works therapeutically for most circulatory and respiratory problems.

  4. Releases accumulated stress in the mind and body effectively and helps relax.

  5. Helps harmonize the left and right hemispheres of the brain, which correlate to the logical and emotional sides of our personality.

  6. Helps purify and balance the nadis - the subtle energy channels, thereby ensuring smooth flow of prana (life force) through the body.

  7. Maintains body temperature.


Ramon Kinkel teaches Traditional Hatha Yoga every Monday from 18:30-19:45. You can also join him once a month from 20:00-21:45 at the special Yoga & Pranayama class. 

Energy Tip from Cristina Guerra

Starting your Monday on a positive note!

Energy tip from Cristina Guerra


To Energize: Kapalabhati. Simply sit with vertical straight spine, bring hands to knees or up to the sky. Take an inhale and with powerfuland sharp exhales contract the abdominal muscles and diaphragm, giving an inward push to the abdominal area. Bring the focus to the abdominal area. It decreases CO2 and enriches the blood with oxygen providing a awaken of dormant areas of the nervous system almost all tissues of the body vibrate. Is amazing for re-energise and clean ego tricks ;)


Cristina Guerra teaches the Morning Flow every Tuesday morning from 07:00-08:00 and Hatha Flow Yoga every Saturday morning from 09:00-10:15 . You can also join her once a month with a special Chakra Meditation on Meditation Monday from 20:00-21:00 or once every two months with Frank Klank at the special Meditation & Music on Wednesday evening from 20:00-21:30.

The Ultimate Guide To Water Kefir


Probiotic - Water Kefir

Water kefir is a light, naturally fermented, effervescent probiotic beverage with a diverse range of flavors and textures. Depending on how you prepare it, your water kefir can be sweet or sour with a texture ranging from light and sparkling to deep and yeasty.

It can even become a little bit alcoholic which may be of interest to some (around 0.5% or more depending on how long you ferment it and conditions).

Water kefir is made by mixing water kefir crystals or “grains” with water and sugar, and allowing the mixture time to ferment. These grains are actually Symbiotic Colonies Of Bacteria & Yeast (aka, SCOBYs), and come in the form of beautiful, translucent-jelly-crystals. In the right environmental conditions they can more than double in quantity every day!

Water kefir grains thrive on a mineral and carbohydrate-rich liquid diet. They can live in sugar water, fruit juices, coconut water, in soy/almond/rice milk, or even honey. Adding whole fruits to your kefir can give your SCOBYs a natural yeast boost, and enhance the flavor.

These little grains metabolize sugars into beneficial acids, releasing B vitamins and other healthy enzymes which aid digestion and nutrient absorption.

Why is it good for you?

This video explains why a healthy gut is good for you.

The Recipe

Fermentation Fases

When making water kefir, there are generally two phases of fermentation. During each phase, the probiotic concentration of your kefir increases and the sugars you have added decrease as they are consumed by the kefir cultures. Kefir fermentation is anaerobic, which means that no oxygen is required for your cultures to work their magic.

Primary Fermentation


This is the first phase of fermentation, and takes place with your kefir grains present in the solution. During this phase, your ferment’s flavor and texture is heavily influenced by any fruits or roots present.

Fermentation proceeds at a faster rate, due to the large population of microorganisms (kefir grains) present.

Secondary Fermentation


This phase begins after the kefir grains are removed from your kefir. Your beverage will continue to ferment due to the invisible bacterial cultures still present.

Often additional sugar-source (i.e. syrups, fresh fruits, jam) is added during this phase and in a closed vessel or bottle so that carbonation can build.

What Kefir Grains Do I Use?

First off, make sure you get WATER KEFIR grains. There is a difference between milk kefir and water kefir grains, and they are not interchangeable.

Next up, you’ll have to decide if you want powdered, dehydrated or live kefir grains.


Powdered Kefir Grains

  • Unlimited Shelf-Life
  • Use immediately
  • Doesn't reproduce

Powdered kefir has unlimited shelf-life and is ready for immediate use. However, it generally isn’t able to reproduce for more than a few batches of kefir. You will have to keep buying more.


Dehydrated Kefir Grains

  • Unlimited Shelf-Life
  • Requires re-hydration
  • Lifetime supply

Dehydrated kefir grains have a nearly unlimited shelf-life, but you need to rehydrate them for a few days before you can use them. Once they’re out of “hibernation”, they will multiply indefinitely.


Hydrated / Live Kefir Grains

  • Limited Shelf-Life 
  • Use immediately
  • Lifetime supply

Live kefir grains are delivered in a sugar-water solution. They don’t live indefinitely without regular care, but they are ready for immediate use and will multiply, providing you with a lifetime supply of kefir grains.

Re-hydrating Kefir Grains

If you’ve purchased dehydrated water kefir grains, you will need to “activate” (aka rehydrate) them first.

You will need:

  • 1 tablespoon dehydrated water kefir grains

  • 4 cups (1L) of boiled & warm water

  • ½ cup (100G) of sugar (raw cane sugar, white refined sugar is fine, jaggery, coconut sugar, maple syrup, honey, agave syrup, rice syrup, barley malt)



  1. Add ½ cup (100g) of sugar to 4 cups (1L) of warm, dechlorinated water in a clean, non-metal vessel (glass jar or a plastic bottle).
  2. Stir till sugar is completely dissolved. Allow the sugar-water to cool to room temperature.
  3. Once the sugar water is completely cooled (hot water can kill your kefir!) add 1 tablespoon of dehydrated kefir grains.
  4. Do NOT seal the container! Your kefir needs to breathe, and gas build-up in a sealed container could lead to explosions. Cover your jar with a paper towel, or a coffee filter, or a dishcloth, and secure in place with a rubber band.
  5. Wait 3 days.
  6. Strain the re-hydrated kefir crystals out of the water and throw away the rehydration liquid - it will not have been significantly cultured by the rehydrating grains and is not so flavorful.
  7. Use your activated kefir grains in your first recipe!


Basic Water Kefir Recipe

Now that you have your live, hydrated water kefir crystals, it’s time to make your first basic water kefir! (I'll be making one of my favorites - a refreshing fig-lemon-goji berry tonic.) 

You will need:

  • 1 tablespoon active (hydrated) water kefir grains

  • 4 cups (1L) boiled & warm water

  • ½ cup of sugar (raw cane sugar, white refined sugar is fine, jaggery, coconut sugar, maple syrup, honey, agave syrup, rice syrup, barley malt)

  • Dried or fresh fruits & roots for flavoring (for example: dried figs, cherries, lemon slices, apple slices, sarsaparilla, fresh ginger, goji berries, dates, etc)

  • (Optional) Flavored syrups, juices and extracts (lavender, vanilla, apple juice...)



1. Make your sugar solution. Add ½ cup (100g) of sugar to 4 cups (1L) of boiled, still warm water in a jar or plastic bottle. Stir till sugar is completely dissolved. Allow the sugar-water to cool to room temperature.

2. Add active kefir grains. Once the sugar water is completely cooled (again, hot water can kill your kefir!) add 1 tablespoon of active kefir grains.

NOTE: the more grains you have, the faster they digest available sugars, thus the faster your kefir will be ready. You may need to add more sugar and water.

3. Add dried and fresh fruits. The extra yeasts from the skin of the fruits help the fermentation process as your kefir grains eat the sugars and create more carbonation while adding fruity natural flavours.

4. Seal your container. Water kefir grains do not need oxygen to survive (like a kombucha SCOBY does), so your vessel can be sealed or lightly capped. The tighter the cap, the more carbonation builds up. I use a wide mouth jar so i can get fruit and the grains out and in more easily than a bottle neck

NOTE: over-carbonation can be dangerous, especially in glass containers! Open the cap every 1-2 days to release air-pressure and to avoid explosions.

5. Watch your ferment. After 48 hours, the fruit that sank to the bottom of your jar should now be floating at top. This means carbonation and fermentation are happening!

6. Pour the flavorful, effervescent liquid into a bottle while straining out the kefir grains.Place your grains in another sugar-water solution. These happy fellas have probably doubled in quantity, and are ready for your next ferment.

NOTE: You are what you eat, and your water kefir grains are no different. Expect them to change color according to the sweeteners, flavours and added ingredients you ferment them with. When you use hibiscus tea and honey to make a ferment it changes the grains pink!

7. The liquid product, now separated from the grains, is “Water Kefir’ and will continue to ferment and carbonate in the sealed bottle (secondary fermentation). This beverage can be cooled and enjoyed as is. 

Optionally, you can enhance it further with herbs such as mint and cardamom, sweeteners such as sugar or honey, and various flavored syrups. You can even use it as a “starter” for other sodas & vegetable ferments, or instead of yeast for baking... the possibilities are limitless!

NOTE: Your final beverage will have MUCH fewer calories than your initial ferment. Water kefir feeds on sugars, digesting them and releasing CO2 (carbonation) in the process. Water kefir bacteria can eat maple syrup and agave syrup, unlike kombucha cultures. Sugar-free sweeteners such as stevia will NOT feed your kefir, but feel free to add it to your finished product for an low-calorie sweet taste!

Water Kefir Flavors

Now that you have the basic recipe for making water kefir, it’s time to start experimenting!

Every water kefir has 3 variables:

  • Sugar you feed your grains
  • Fruits and herbs you feed your kefir grains (primary fermenation)
  • Flavorings and syrups you add AFTER you’ve removed your grains (secondary fermentation)

Maintaining Your Kefir

  1. Feed regularly. Water kefir grains want to be fed every 2-3 day
  2. Keep at room temperature. Your kefir ferments best at a room temperature environment (again, if they are kept in cooler places, they are less active and need to be fed less often).
  3. Refresh sugar-water. As your grains ferment, over time they create a sour, acidic environment. For our digestion and palate this is great, but an environment that is too acidic can be harmful to your grains. 

    If you don’t regularly change their sugar water (strain and reintroduce into a fresh sugar water solution), the organisms in your kefir grains will “pickle” themselves, eventually dying and then decomposing into nothing in their liquid habitats.
  4. Mid-term storage. Going away for up to 2 weeks? Put fresh your grains in a fresh sugar-water solution and place in the fridge to slow fermentation.
  5. Long-term storage. Going away for a longer than 2 weeks? Strain your grains into a plastic bag or freezer safe (non-metallic!) container, and place in your freezer. They can survive for months in this “hibernation” state. 

    When you are ready to use them again, put the ice-chunk of kefir grains back into a sugar-water solution, where it will thaw and start eating again. Add some “welcome-home” fruits, a cleaned eggshell for extra calcium, or a pinch of baking-soda for minerals.
  6. Too many grains? They multiply fast, and this can easily become an issue for you. Try dehydrating your grains using a dehydrator, or simply spreading them out on a plate with good air circulation. 

    As long as the grains are not heated to a temperature over 130 degrees, they will not die and can be re-hydrated when the time comes. This is also a great method for people moving overseas or as a backup!
  7. Vessels and Equipment. I prefer using glass as it’s transparent, I can see what is happening inside and there is no chance or plastic leaking anything into my kefir to hurt me or my kefir grains. 

    Stainless steel can work, but again, you can’t see what’s happening inside, and I like to avoid using metal whenever possible as metal is an irritant to the grains. One exception is the strainer. If you have a plastic sieve, great, but brief contact with a metal strainer is not a problem.




Interested in reading more? This article was inspired by Check it for further inspiration! 

Vegan Coconut Dessert

Picture: @foodstylingjulieteeken 

Picture: @foodstylingjulieteeken 


- Roasted oats
- Big dates
- Table spoon of coconut oil
- Cinnamon
- Pinch of salt

(Add any dried fruits or nuts if you want to change the flavor a bit)


Mix all the ingredients together in a blender. Put the sticky mixture in the small cake forms, divide evenly and put them in the freezer for a little while to harden. 

Take them out of the freezer when they are solid and take them out of the cake forms. 


Put the coconut yoghurt in a bowl and sweeten with a little agave or maple syrup or even add a flower blossom if you like! Stir and scoop the mixture on the bottoms. 

Add any seasonal fruits you like on top and enjoy! 


Birth control application based on mathematics

Swedish nuclear physicist just got the world’s first approved birth control app - as effective as the pill but using only mathematics

Elina Berglund

Elina Berglund

For over a year Elina Berglund nuclear physicist has been fighting authorities and malicious headlines. Now her app will be the first in the world to be approved as a contraceptive.

“It feels incredibly exciting that there is now an approved alternative to conventional pregnancy prevention methods, and that it’s possible to replace medication with technology,” says a more than satisfied Elina Berglund, who founded Natural Cycles together with her husband Raoul Scherwizl.

The approval comes from the German inspection and certification organization Tüv Süd, which has classified the app in the medicinal category of IIb. That means Natural Cycles officially offers a new, clinically tested alternative to birth control methods such as contraceptive pills, contraceptive implants and condoms.

2015 was a turbulent year for the founding couple. The difficulties peaked November 25 when the ruling of the Swedish Medicinal Products Agency reached their inbox. It demanded that all talk of contraceptive should be done away with in ten days, while the agency continued to investigate the matter. The app’s users were informed two days before Christmas.

“At that point it felt tough. Really tough. After all, the app had been developed for birth control,” Elina Berglund told Veckans Affärer in an interview during the summer of 2016.

On top of that, the information that the Medicinal Products Agency was investigating Natural Cycles leaked, and from the peak revenue of $280,000 in October 2015 they experienced a dramatic decline. 

”By December our revenues were $120,000.”

The storm continued: Frightening headlines about Natural Cycles attempting to trick young women who lack the discipline to protect themselves, along with strict monitoring from the Medicinal Products Agency.

Now, more than a year later, Elina Berglund and her husband finally get their long-awaited vindication. The previous prognosis of doubled revenues for 2016 was lost in the time pending approval, but now it’s time to strive onward again.

“We barely grew at all last year, so now we’ll have to double up this year instead and go from revenues of about SEK 18 million to SEK 36 million.”

The plans of a big scale launch in the US will have to wait pending approval from the American regulatory agency, FDA. Instead, Natural Cycles will go ’all in’ into the UK, which is already one of the biggest markets for the company.

Natural Cycles calculates daily fertility with an algorithm.

To use the app, women measure the temperature underneath their tongues every morning and enter the measurement into the app. An algorithm developed uniquely for the app then determines whether you’re fertile or not that day, so that you know if you risk pregnancy by having unprotected sex. 

Natural Cycles has over 150,000 users in 161 countries and a clinical study has proved that using the app is as effective as a method of birth control as being on the pill. 

Read the original article on Veckans Affärer. Follow Veckans Affärer on Facebook and Twitter

Detox Tips from Ike Dielesen

Starting your Monday on a positive note!

Detox tips from Ike Dielesen

The pose I recommend you today is cat pulling its tail. It is a yin focused pose where you can stay longer in the pose, from 2 until 20 minutes. You can come to the belly, bringing the right knee to the side, then stretching the left arm towards the front. You can rest your head at the arm or maybe at one point you would like to use a blanket or pillow. Then bringing the left leg towards the left side as much as possible, bending that knee and holding on to the left foot or ankle with your right hand. You can twist how far it feels comfortable. Keeping your attention in the upper belly area, imagining the energy flowing around. In the upper belly area, manipura chakra is located. An energy centre connected with the element fire. It is related to your will-power and your self-esteem. It is also a place where we digest food, and moreover life. So twists are nice poses to detox and bringing your focus to the manipura centre.

Pose: Cat pulling its tail

Pose: Cat pulling its tail


Another pose can be a simple twist. Laying at the back with both knees bend. If you would like to you can bring the left leg over the right and then bring both knees towards the right. You can stretch out the arms to the side or just the left arm. Sometimes you can even create a bit of a stretch in the shoulder. Staying there for 2 to 5 minutes, taking a pause in the middle and then do the same thing at the other side.

Pose: Simple twist

Pose: Simple twist

Ike Dielesen teaches every Yin Yoga every Monday evening from 20:00-21:30 and the Friday morning flow from 07:00-08:00. You can also join her once a month on Friday from 19:30-21:30 with a special Yin & Chakra Journey.

Health Tips For Pitta Constitution

General Health Tips

It's important for Pittas to keep cool by avoiding overexposure to direct sunlight and fried and spicy foods. Avoid alcohol and tobacco, overworking, and overheating. When aggravated, susceptible to feeling negative emotions like hostility, hatred, intolerance, and jealousy. Choose fresh vegetables and fruits that are watery and sweet, especially cherries, mangoes, cucumbers, water melon, and avocado. Have lots of salads with dark greens such as arugula, dandelions, and kale. Avoid conflicts. Cultivate the virtues of honesty, morality, kindness, generosity, and self-control.


Pitta recommended classes at The Conscious Club

Benefit from cultivating a calm, relaxed attitude toward their practice and letting go of their competitive tendency.

Avoid : Heat, yoga forms that cause profuse sweating. You may want to schedule your yoga sessions during cooler times of the day, such as dawn or dusk.

09:30     Yin/Yang Yoga
18:30    Traditional Hatha Yoga
20:00     Meditation
20:00     Yin Yoga 

07:00     Morning Flow
09:30     Lu Jong Tibetan Healing Yoga
18:45     Slow Flow
19:00     Tai Chi/Qigong
20:15     Yin Yoga

07:00    Morning Flow
08:15     Body Zen
09:30    Hatha Yoga

07:30     Morning Flow                  
18:30     Hatha Flow

07:00     Morning Flow

09:00   Hatha
18:00    Acro Flow

09:00    Vinyasa
10:30     Slow Flow
19:30     Yin/Yang Yoga
19:30     Yin Restorative

The Zen Special: Yin Yoga & Yoga Nidra
Meditation & Music
Yoga Dance Series
Beginners Class Series
Sound Journey
Deep Restorative Sessions
Kirtan: The Sound of Yoga
Yin & Chakra Journey
Ayurvedic Lifestyle Class
Sacred Cacao Ceremony
Hip Opener Series


Pitta is oily, sharp, hot, light, spreading, and liquid. Foods that neutralize these qualities are foods that are dry, mild, cooling, grounding, stabilizing and dense. When we take a closer look at the qualities of various foods, we will have an improved understanding of these qualities so they can guide you in making specific dietary choices that will better support Pitta:

  • Favour cool over warm
  • Favour dry and dense over oily or liquid
  • Favour mild over sharp

Tastes to Favour and Avoid

  • Emphasize: sweet, bitter and astringent (flavour of dryness)
  • Minimize: pungent (spicy, hot), sour and salty

How to Eat

When it comes to reducing Pita, how we eat may be just as important as what we eat.

Pitta’s strong and sharp appetite has a general intolerance for skipping meals. A regular eating schedule of at least tree meals a day is recommended. Eating at the same time each day will also help balance pitta’s overactive digestive fire.

For Pitta it’s important to eat in peaceful environment. An environment where we can offer our full attention to the food we’re eating. This will help prevent overeating, which is common with pitta’s strong appetite.

What to eat

Ayurvedic food combining

Careful food combining can improve the quality of digestion, support the body in receiving a deeper level of nourishment, and positively impact our overall health. The Ayurvedic perspective is that each food has a distinct combination of tastes and energies – and a corresponding affect on both the digestive system and on the body as a whole. Combining foods with radically different energetics can overwhelm the digestive fire and can cause indigestion, fermentation, gas, bloating, and the creation of toxin

Notice which foods you combine that may be difficult to digest together, and how often you indulge in them. Become aware of how you feel afterwards. Do these choices affect your energy level, your digestion, your elimination, the coating on your tongue? Are particular combinations more noticeably influential than others? These are all important pieces of information.

When to eat

Breakfast is a very important meal when Pitta is elevated. Good choices are sweet, high in carbohydrates but also offer sustained energy.

Lunch is the main meal of the day, meaning it’s the largest and the most nourishing of the three. A wide variety of Pitta appropriate grains, beans, and vegetables are great building blocks for lunch.

Dinner is ideally smaller and lighter than lunch. But needs to be adequate to sustain pitta’s active metabolism.

Pitta Constitution

Pitta Constitution

Pitta Dosha - Pitta is the transformational force that causes things to change from one condition to another, like food becoming tissue through the digestive fire. It's the energy that controls the body's metabolic systems, including absorption, nutrition, digestion and your body's temperature. Pitta brings about a change of level or manifestation. It causes things to move up or down and brings in the new. We deal with Pitta second to make sure that we are digesting our life-experience properly.

  • Dosha In balance: Leads to contentment and intelligence.
  • Dosha Out of balance: Can cause ulcers and anger.

Characteristics of Pitta mind/body type: 

  • Medium physique, strong, well-built
  • Sharp mind, good concentration powers
  • Orderly, focused
  • Assertive, self-confident, and entrepreneurial at their best
  • Aggressive, demanding, pushy when out of balance
  • Competitive, enjoy challenges
  • Passionate and romantic
  • Strong digestion, strong appetite, get irritated if they have to miss or wait for a meal
  • When under stress, Pittas become irritated and angry
  • Skin fair or reddish, often with freckles
  • Sunburns easily
  • Uncomfortable in sun or hot weather, heat makes them very tired
  • Perspire a lot
  • Good public speakers
  • Generally good management and leadership ability, but can become authoritarian
  • Subject to temper tantrums, impatience, and anger
  • Typical physical problems include rashes or inflammations of the skin, acne, boils, skin cancer, ulcers, heartburn, acid stomach, insomnia, dry or burning eyes.

Dosha Out of Balance:

  • Angry, Irritable
  • Hostile, Enraged, Destructive
  • Impatient
  • Critical of self and others
  • Argumentative, Aggressive
  • Bossy, controlling
  • Frustrated, Willful, Reckless
  • Acidity, heartburn, Stomach ulcer
  • Fitful sleep, Disturbing dreams
  • Diarrhea, Food allergies
  • Bad breath, Sour body odor
  • Very sensitive to heat, Hot flashes
  • Skin rashes
  • Boils
  • Bloodshot eyes
  • Acne
  • Weakness due to low blood sugar
  • Fevers, Night sweats

Health Tips For Kapha Constitution

General Health Tips

It's important to be active on a daily basis as Kapha types are prone to sluggishness, depression, and being overweight. Getting out of the house and actively seeking new experiences is also recommended. Be receptive to useful change, be intentional in implementing life-enhancing actions. Choose foods that are light, warm, and spicy. Tea with dried ginger and lemon is a great pick-me-up for Kaphas. Avoid heavy oily and processed sugars, which are detrimental to Kaphas. Use lots of spices such as black pepper, ginger, cumin, chili and lots of bitter dark greens.



Kapha recommended classes at The Conscious Club

Most of the standing poses are invigorating, especially if you hold them for a longer time. A stimulating, energizing yoga practice is ideal.

18:30      Traditional Hatha Yoga
20:00     Meditation Monday

07:00     Morning Flow
08.30     Lu Jong Tibetan Yoga

07:00     Morning Flow
09:30     Hatha
18:30      MuayThai/KickBoxing

07:30     Morning Flow
9:30       Muay Thai/KickBoxing  

07:00     Morning Flow
09:30     Power Yoga

09:00    Hatha Flow
10:30     Ashtanga
18:00     Acro Flow

09:00    Vinyasa
10:30     Slow Flow

Yoga Dance Series
Master Class Series
Beginners Class Series
Kickboxing Clinic I & II
Sound Journey
Kirtan: The Sound of Yoga
Ayurvedic Lifestyle Class
Sacred Cacao Ceremony
Yoga & Kickboxing
Hip Opener Series
Meditation & Music


Kapha is heavy, cool, oily, and smooth, so eating foods that neutralize these qualities – foods that are light, warm, dry, and rough – can help to balance excess Kapha. When we take a closer look at the qualities of various foods, we will have an improved understanding of these qualities so they can guide you in making specific dietary choices that will better support Kapha:

  • Favour light and airy over dense and heavy
  • Favour warm over cool or cold
  • Favour dry over moist and oily
  • Favour rough over smooth

Tastes to Favour and Avoid

  • Emphasize: pungent (spicy, hot), bitter and astringent (flavour of dryness)
  • Minimize: sweet, sour and salty


How to eat

When it comes to pacifying Kapha, how we eat can have a profound impact on our degree of success. Kapha does well to stick to three square meals per day, and sometimes just two meals are sufficient. It’s also best to eat your meals at consistent times from one day to the next. You can further kindle a sluggish digestive fire about 30 minutes before lunch and dinner by chewing a slice of fresh ginger (about the size of a nickel) with a pinch of sea salt, a few drops of lime juice.  This helps to prepare the digestive system to receive food and to process it effectively. During meals, it is very important to eat in a peaceful environment and to give your full attention to the act of being nourished so that your body registers satisfaction. This will help reduce overeating and emotional eating, which often plague Kapha. Fast foods, sweets and excessive amounts of bread and other comfort foods can be especially Kapha provoking.

What to eat

Ayurvedic food combining

Careful food combining can improve the quality of digestion, support the body in receiving a deeper level of nourishment, and positively impact our overall health. The Ayurvedic perspective is that each food has a distinct combination of tastes and energies – and a corresponding affect on both the digestive system and on the body as a whole. Combining foods with radically different energetics can overwhelm the digestive fire and can cause indigestion, fermentation, gas, bloating, and the creation of toxin

Notice which foods you combine that may be difficult to digest together, and how often you indulge in them. Become aware of how you feel afterwards. Do these choices affect your energy level, your digestion, your elimination, the coating on your tongue? Are particular combinations more noticeably influential than others? These are all important pieces of information.

When to eat

Breakfast is often somewhat optional when kapha is elevated. Kapha benefits tremendously from the unforced, overnight fast between dinner and breakfast. If the appetite has not returned upon waking, it’s likely that a light breakfast of fresh fruit or tea will suffice.  

Lunch is the main meal of the day, meaning it’s the largest and the most nourishing. Build your lunches around consuming lots of steamed and sautéed vegetables, and compliment them with beans, appropriate grains, non-yeasted breads.

Dinner is ideally significantly smaller and lighter than lunch. Soups and stews are often a wonderful choice because they are warm and nourishing, even when light. A smaller serving of lunch can often work, too. For some, especially when weight loss is indicated, it’s best to forego dinner altogether in favour of a healthy breakfast and lunch, or to eat a more substantial breakfast and make dinner the ultra-light meal of the day.

Kapha Constitution

Kapha Constitution

Kapha Dosha - Kapha is the sustaining force that upholds previous conditions, whether of health or disease. It's the energy that controls growth in the body. It supplies water to all body parts, moisturizes the skin, and maintains the immune system.

Kapha holds back and preserves both inhibiting the horizontal movement of Vata and the vertical movement of Pitta. It also provides the fuel that the other two doshas rely upon to produce their energy, which serves to stabilize them. We deal with Kapha third in order to guard our base.

  • Dosha In balance: Expressed as love and forgiveness.
  • Dosha Out of balance: Can lead to insecurity and envy.


Characteristics of Kapha mind/body type: 

  • Easygoing, relaxed, slow-paced
  • Affectionate and loving
  • Forgiving, compassionate, nonjudgmental nature
  • Stable and reliable
  • Faithful
  • Physically strong and with a sturdy, heavier build
  • Have the most energy of all constitutions, but it is steady and enduring
  • Slow speech, reflecting a deliberate thought process
  • Slower to learn, but outstanding long-term memory
  • Soft hair and skin; tendency to have large "soft" eyes and a low, soft voice
  • Tend toward being overweight
  • May also suffer from sluggish digestion
  • Prone to depression
  • More self-sufficient
  • Gentle, and essentially undemanding approach to life
  • Excellent health, good immune system
  • Very calm
  • Strive to maintain harmony and peace in their surroundings
  • Not easily upset and can be a point of stability for others
  • Tend to be possessive and hold on to things.
  • Don't like cold, damp weather
  • Physical problems include colds and congestion, sinus headaches, respiratory problems including asthma, allergies, and atherosclerosis (hardening of the arteries).

Dosha Out of Balance:

  • Sluggish thinking, Dull thinking
  • Groggy all day
  • Apathetic, no desire
  • Depressed, Sad, Sentimental
  • Slow to comprehend, Slow to react
  • Procrastinating, Lethargy
  • Clingy, hanging on to people and ideas
  • Greedy, Possessive, Materialistic
  • Sleeping too much
  • Very tired in the morning, hard to get out of bed
  • Drowsy or groggy during the day
  • Weight gain, obesity
  • Mucus and congestion in the chest or throat
  • Mucus and congestion in the nose or sinuses
  • Nausea
  • Diabetes
  • Hay fever
  • Pale, cool, clammy skin
  • Edema, water retention, Bloated feeling
  • Sluggish digestion, food "just sits" in the stomach
  • High cholesterol
  • Aching joints or heavy limbs